 Our next caller is Sir Haud from California. Hey, what's up Sir Haud? How can we help you? Hey guys, how's it going? Good, right. So a few months ago, um, I had this, uh, lower back pain and funny enough, just a day later, my shoulder pain. And I wasn't able to tell exactly on, uh, how it happened. It was probably due to repetitive, um, exercising and a little bit overdoing it. So I decided to, uh, take a break for a few weeks and, uh, just do some light training and, uh, swap lifting with some cardio. And a few weeks later, maybe I'll recovers and I can get back to my, uh, actual lifting. So two weeks, two weeks passed by, I'm doing a cardio. I'm not lifting. And, uh, I didn't feel like I was getting better. And the more I put cardio, the more I started doing cardio, it became this kind of like I got stuck in this situation where I'm doing more and more cardio and less and less lifting. And, um, my appetite started dropping as well because I wasn't lifting as much. So I wasn't sending those, uh, build muscle signals. And, uh, so I got stuck in this situation where I'm doing a little more cardio, less lifting, and, uh, because of, uh, my injuries. So I went within this route for a couple months and now I have, I'm a little bit better on the hip, but shoulders still bothering me. So I started including some lifts in my routine. And, uh, surprisingly I can do any leg movements, like any leg training, uh, really well, the hip doesn't bother me, but the shoulder actually bothers me on my presses and any overhead movement is, uh, out of the charts. I just can't do it. So I'm doing very little lifting. Like maybe two days a week, I do a really good leg session. But the rest of the week is mostly light, uh, weightlifting, light, uh, arms, and maybe some, uh, deadlifts and, uh, carries. And since I'm, uh, not as active as in anymore, I still am doing a little bit of cardio and I'm doing a little bit of hit as well, because I want to, uh, I want to use, uh, the hits ability to, uh, maintain some muscle mass, because that's what research research shows. And, but also I'm stuck in this low calorie, uh, ish, uh, situation. And I'm trying to reverse out of it, but I'm kind of happy with how I look right now, although I've lost, uh, like more than enough, uh, muscle mass. I kind of, I'm, I'm okay with how I'm looking with this, uh, right now. But I'm trying, I feel like my calories are really low for someone, um, as active as I am, uh, especially with cardio, but I'm afraid to bump it up because I'm not lifting as much. I'm not sending those muscle building signals and I'm afraid that any additional calories that I'm going to put in are going to be converted to, uh, fat instead of building muscle. So my question is, um, how, how would you guys, uh, plan your, uh, diets and your trainings in situations like this? And if you want to learn more on, um, like what exercises I can do and can't, uh, feel free to ask. And, uh, I just didn't talk maybe to go into those details. Yeah. So sir, so, uh, let me paint the scenario for you. Okay. Imagine you're driving your car and every time you turn to the left, you hear a loud clanging noise. So every time you go left, you hear a loud clanging noise. Now there's two things you could do. You could either go to the mechanic and they can address why that's happening or you could stop turning left. Okay. So the, the choice that you've made is to stop turning left. You're basically saying, here's what's hurting. I'm going to stop doing that and I'm just going to do other stuff. And then maybe it'll get better on its own. It won't. The problem is you're not addressing the root cause. I really don't care about anything else that you're doing. If you can't figure out why your shoulder is hurting and why your lower back is hurting. And it sounds like you've done nothing specific to rehab those areas. You've done no specific mobility work. Don't worry about exercises to build your shoulders and to develop your body. If you can't address the root cause, none of those matter anyway. It really doesn't matter. So I could help and kind of try to assess here through this call. I noticed I could kind of see you on video. It looks like you're pointing to the front of your shoulder when you talk about front shoulder pain. Is it in the front of your shoulder? Yeah, it's the, it's the front of the rotator cuff here. The point where it connects to the upper chest, but it also shoots down to the elbow a little here in like this corner. Yeah. And that also prevents me from doing heavy bicep work. That's not a rotator cuff that you probably have bicep tendon. Yeah, bicep tendon inflammation. The bicep tendon runs over the front of the shoulder. And it sounds like you have a little bit of AC joint pain. It's where the collarbone kind of, there's that end joint there where the shoulder is. So you could do some stretches and stuff for the bicep. That'll help alleviate the pain in the short term. But in the long term, you probably need to work on what's called scapular mobility, retraction and stability. You're probably lacking some of that. And I would focus primarily on shoulder mobility movements, hip mobility movements, maybe spine mobility movements, maybe some stuff for the ankles. That should be your primary focus. In fact, I would do, that's all I would focus on for a little while before trying to figure out what exercises to do to develop those areas. I would, I would drop one of those, those days or limit, I would cut back on my cardio sessions and I would do mobility work and the mobility work would, I would live in the 90 90s and all the variations and then handcuffed with rotation, wall circles, Justin loves zone one stuff, everything that this is why, I mean, you were an example of why we wrote maps prime and prime pro was to help people address this. And here's the deal. Like the idea, I get why you're doing cardio because you want to kind of combat the, you know, the lack of movement you're doing and calorie burn. But let me tell you a 50 minute mobility session focused on the hips and shoulders where you literally spend 45 minutes, it could be very intense. You'll be sweating. You'll burn plenty of calories while you're also addressing the root cause of where this pain is coming from. So, and nothing's going to get you back to lifting weights sooner than that. And when you're, when you have maps prime, for example, so in there we do like a zone one test, which would be addressing the shoulder area. We also have strength exercises to support that, you know, that go with it. So you have the mobility work that you do to address it. And then as you start to progress and feel better, there's specific exercises that we take clients like yourself that are going through this to help strengthen that new range of motion that you've probably regained back from doing all the mobility work. But yeah, you know, like Sal said, right now you're just avoiding the things and they probably feel better because you've stopped doing it. Inflammation comes down, but you, you still didn't address the root cause of what's going on. Yeah, because we just build on top of that and then you're going to get stronger in other areas. But eventually that's going to get exposed and it's going to set you back. And so I guess why we kind of are just all honing in on that is because it's a big signal for you to really focus on that and get your shoulder to function optimally again, because that's what we want to build upon. That's what we want to get stronger and supported because then when we go back to actually lifting weights, you're going to feel that difference too. It's going to be a performance enhancement. Not it's not this huge regression you're going through. And I think that's like the psychological challenge a lot of people face when, you know, they go through like these types of exercises. Like think of it more as a performance enhancement. You're going to build up your entire body and be able to, you know, really accelerate your progress. Yeah, do you? Okay. So do you have maps prime? That's absolutely. Actually, that's funny. You brought it up because I do have maps prime and maps prime pro and before my injury, I had, I was doing like at least 10 minutes before each session, I do my priming and post priming after the session and I had done those evaluations on the three zones and I did not find any mobility issues like I can extend overhead my shoulder and do the wall circles very well. Like, not perfectly, but at least there's no lack of motion and same with the hip, but it's just that after I got hurt, I wasn't able to even do those movements because of the pain. And that's why I'm struggling right now because I don't know, because I thought it was a mobility issue, but I was doing all of those before it happened. Yeah, no, no, no, Serhat, it is a mobility issue. The signs, the red flag is the pain, right? So you're doing normal traditional exercises and it hurts. Now, mobility doesn't just mean range of motion. It means how you're moving and how muscles are connecting. In fact, some of the people that I've trained in my entire life with the worst pain issues had incredible ranges of motion. They just had lack of control and lack of stability. So here's what I want you to do. You have maps prime, here's what I want you to do. Get it in the form so I can see some of this movement. Yeah, your workouts are gonna be the fortification sessions in maps prime. So there's fortification sessions in maps prime which are actually correctional exercise-based workouts. So that's your workouts. Do those and then the priming movements, I want you to do those three times a day and I want you to slow them down. Don't worry about, oh, does it, you know, my, no, focus on the connection. Slow them down, connect to every single centimeter of movement. Now, and play within your edges, within your limits. What that means is, if you're doing a priming, yeah, if you're doing a priming movement and you notice that, oh, that's about as far as I could go, don't modify the movement, stop right there and then slowly try to increase or improve upon that over time. But three times a day, I would do 10 minutes of those movements and then your workouts for now or fortification sessions, slow everything down. It's all about connection and feel. Don't worry about anything else, connection and feel and over time you should be able to solve some of these problems. If you do a good job of finding those end ranges before the pain, you're gonna notice that the more frequently you apply these, like you're gonna be able to move that a bit further. So the pain itself will start sort of dissipating at certain angles. And so you just gotta be very gradual with this approach. So that way you can progress forward. By the way, this is sometimes very hard to do on your own. One of our challenges when we created our Maps Prime and Prime Pro programs was exactly that people have a tough time assessing themselves, especially if they don't have a background in how to assess. And sometimes what a professional will see is so subtle that you would never notice yourself. So this makes it very challenging. Adam gave great advice. He said get in our forum, post some of these movements, post videos, there's physical therapists and trainers, there's us in there, we can help. And then here's the other thing, this is like if you really, really, really just wanna get this fixed. We have partnered with a company that offers physical therapy in your home and it's totally covered by insurance. It's you go to getluna.com. So if you have health insurance, you can have a therapist who specializes in working with athletes and movement and correctional exercise. Come to your home for like five sessions. The real diagnosis. And they'll diagnose you right in front of them because I've definitely worked with people where they show me a video, I'm like, man, I can't really tell, I gotta get in front of this person and I have to walk around them while they're moving and the movement changes are so subtle that I wouldn't have been able to notice otherwise let alone somebody who has an untrained eye or somebody who's not a professional in that space. So that would be the other resort. If you really wanna get this fixed, have someone come to your house, they'll focus specifically on you. You go to that website, getluna.com and your insurance covers it. But other than that, Seerhad, we'll put you in the forum, post some videos and let's see what we can figure out there. Awesome, thank you so much guys. And one last thing, I don't know if we have any more time, but how would you approach calorie increase at this situation? Yeah, right now, right now, with what we're doing with correctional exercise, I would keep them at maintenance and maybe a slight surplus, but I wouldn't worry about body composition changes just yet. Let's focus on fixing the root cause of the pain because if we can't figure that out, you'll never be able to do all the other stuff you wanna do. So we gotta really focus on that first. Amazing. Okay. I really, really appreciate it. Thank you so much. And I also wanna thank you on behalf of everyone who listens to Mind Pump because you guys are throwing some badass information out there that nobody else is doing. Thank you so much. Really appreciate you guys. That's true. I agree with you. Thank you. Thanks, dude. Thanks, man. Thank you, brother. Yeah, you know, this really highlights a challenge that we all talked about when we created those programs. Well, this is why I asked him to go in the forum and I know in Prime Pro, I did this because I know that when I would teach, and I used to do some of this stuff like in a class setting, even with people me sitting in front of them doing the movement, when they do it and they think they're doing it the way they're not... They're mirroring you, but the intention isn't there. Totally not there. And so a lot of people, they'll do these tasks and they'll be like, oh yeah, I passed zone one, two and three. And I'm like, get the fuck out of here. I know you did. I could just see the way you stand in your posture and I can tell that there's no way you got it. And they're being genuine. They're being sincere. Yeah, I mean, okay, I struggle with zone one. I still do not have a pass on zone one. And I have good shoulder mobility and can do Indian clubs and May swings and do a lot of things that we talk about on the show, but still can't pass that test because there's areas to improve there. So I think a lot of people think just because they can do it, they can go through the wall circle, but they don't realize they pushed their body four inches to the left when they do that. Like you're actually not performing. You have to be in your body, yeah. Which is a really hard thing to teach. It really comes intrinsically. You've figured that out through feeling your way through these things and you have to know how to do that. And so it does take quite a bit of coaching and extra cues to keep you on track. Here's a silly example. This is not related to him, but just a silly example. I would do, let's say, a cable row with a client. And the form from the outside looks pretty damn good. Even to a trainer looks pretty damn good. And then after the set, they'd say, I felt a little pressure in my lower back. And this is what I would do. I'd say, okay, let's do another set. We go to do the set and I'd say, okay, before you do a rep, brace your core like I'm gonna poke you in your stomach. That's all they would do. The form actually wouldn't even change. They would just brace their midsection as if someone was gonna poke them. And all of a sudden, no pain or no pressure in the low back. This is what we're talking about when we talk about intention. Now I did mention, getluna.com because sometimes you're just, you're not an expert. This is not your field of expertise. The issues can be so subtle and you can literally be stuck in a situation where you're like, I think I'm doing everything. Why the hell do I still hurt? Stop guessing. Yes, in that case, you have a professional come to your house and they'll fix it for you and then you're done. You don't have to worry about it ever again. You really figure it out after about five or 10 sessions and then the problem solved. Otherwise, it could end up being one of those chronic issues where you're just like, well, I guess I can never overhead press or I guess squats are just out of the question for me, which you don't wanna be in that position.