 Hello everyone, welcome back to Mind Pump. Do you want to build more muscle? Well the answer may be to do less or maybe even nothing at all, believe it or not. The muscle growth in the deload week is significantly higher than it is on the hard weeks. There's the right amount that'll give you the best results and then there's the most you could tolerate and there are two different amounts. Later we talk about the hidden poisons in our foods and the negative effects that they can have on our health. In the second half of the show we coach four live callers on questions like I want to enter a powerlifting competition, how should I prepare and also my lower body is developing faster than my upper body. What should I do? Finally, do you enjoy these shows where we coach live callers on their fitness and health questions? Well we have these calls all separated out for you in individual clips. Over on our other channel, Mind Pump Clips right here on YouTube. Go over there and subscribe. Alright enjoy the show. One of the best muscle building hacks for fitness fanatics is the following. Take some time off. This one is the lesson I continue. I was just going to say, I feel like this is you talking to yourself right now. Should I use the word learn or should I use the word? Daily affirmations. I don't know if you really learned your lesson in this state if you're still talking about it. Never. You know it's funny about this so it's okay look. The data is clear on this. When they show deload weeks, so you guys know like people will program a deload week so you work out for six weeks hard, then you have your deload week where you go in at like you know 40% intensity or whatever. The muscle growth in the deload week is significantly higher than it is on the hard weeks. Okay that's what they show in studies. Then there's studies that show, there's not one that we've quoted many times Adam Ware. Yeah one and seventh. Yeah we had those two, no no it's the other one where they had two groups of people and one group worked out three weeks straight took a week off, three weeks straight took a week off. The other group worked out every single week. At the end of the study the results were the same okay so which is kind of crazy because a lot of weeks that's one week off every fourth week is off. So and then reading about old school bodybuilders, old school bodybuilders would often take a whole month off a year. Well I also think that I would add to studies that I think of value to your point you're making right now is the other study which I originally thought you were alluding to. Oh yeah. Which is the one and you only need one seventh the volume to main. I think it might even been one ninth. No it's one seventh. Was it? Yeah it's one. I heard you quote one ninth the other day and I was going to correct you but it's like whatever. It's a lot. It's a lot. It's way less. Yeah it's way less you got to do to maintain than what it took to actually get there. So the combination of all those studies together says to me that you know there's there's tremendous value especially for advanced lifters right. So this conversation is more appropriate for your ultimately consistent fanboy of fitness. Not necessarily your everyday average person that struggles to get there. Yeah this is not for John who can't string together two or three days a week. This is for and you know I'm talking to John. I feel like John's consistent. I think it's Susan who's really inconsistent. Yeah Susan. But you guys. Shaming Susan. I mean this is for the person who's very consistent week in and week out. So I'll give you guys a personal story in this. There's always something that reminds me of this every year or two and I always fail to really learn this because it's so hard to judge. Okay. It's so hard to judge primarily because there's the right we said this so many times right. There's the right amount that'll give you the best results and then there's the most you could tolerate and they're two different amounts and I have a tendency I think like everybody or most people who are very consistent. We have a tendency to push towards what we can tolerate because we do the right amount we get good results and then the volume somehow goes up and now here's where I got mixed up this time. So I think I've been on TRT now for over a year and a half right. Has it been a year and a half now? It's been that long? Or maybe a year. Maybe under a year. Maybe a year. Yeah because it was right when we started with regenerative. Right. So I was down my testosterone was probably out of range or low. Now looking back at symptoms for at least a few years. So I was dealing with that then I bring my testosterone you know through medication up to the upper limit of what is considered normal right. So there's a big difference in terms of how I feel, way more energy, blah, blah, blah. So I'm working out and I'm just getting stronger right because now I have adequate testosterone and as I'm getting stronger I'm doing more work load. I'm working out more in the gym but here's the problem getting stronger meaning you lift more weights that also adds volume to your total work. In other words 10 sets of squats at five reps with 300 pounds is more volume than 10 sets of squats for five reps with 200 pounds. We tend to think and this is the mistake I fall for sets and reps but I keep forgetting the load. Like I'm lifting more weight just because I feel much stronger. So I'm looking at my workouts and I'm like well the volume isn't that much more so it should be okay but the reality is my volume was higher because I'm stronger. Anyway what's the moral of the story? The moral of the story is I know I do this. I tend to judge my volume by well I can do it. I seem to be pretty recovered. I don't have injuries so I think I'm doing pretty well but I'm not necessarily counting all the factors because I don't track and all that other stuff. So recently I hurt my wrist. You guys know this I don't know what I did to it. I had to take about three days off from working out. Lo and behold I work out again and I go light because my wrist is still hurting and I'm like strong I'm getting crazy pumps I feel good I look at Adam I'm like of course I had to take some time off you know I kind of got forced. So I think it would be wise and this is now where I think the intuitive part of training maybe there's this is a challenge for a lot of people. I think if you're really consistent you probably should schedule a week off every six to eight weeks. I don't think you'll do it by feel. I know I won't. What a hard dance though right? Like most people and I would even include myself in this category is always working towards being consistent and that's a consistent battle and struggle with life. And so you finally get consistent and to think that. And then you're like take time off. Yeah you know so it's it's such I think more importantly than the taking time off I think would be just to really deal out to really reduce the amount of volume that you're doing. And I mean I think maps 15 is a perfect way to do that I think that and part of why I thought I or why I think I saw such great results of reducing on that is because I had been training consistently pretty well and I was strong and so I was able to do two exercises lift with decent amount of weight so I was able to maintain a decent amount of volume still to hang on to muscle mass but then also reduce it enough that I wasn't feeling like the the joint pain or inflammation going on I felt really good going in each workout. It's just it's interesting because it's it's it's less than you think usually right if you're super consistent fanatic with exercise it's less volume less intensity less everything than you think you need and we tend to push it because I like the mental effects I like the workout itself so I know I'm always going to trend towards doing more more more so my I guess my my argument is it's probably wise to schedule it so you said schedule like a deload week sure but I think what you should do is put it in your calendar and not wait till you think you need you know like oh I feel like I need a time off because that can be hard to judge I'm not I mean I think I'm pretty good at it but I'm really not as good as I think I am yeah I don't think you're that good at it I think I mean I think you're out of the four of us I think you would be the most borderline addicted to training that of all of us so you're you're the most likely to do that yeah wouldn't you say that I mean that's a double that's a double-edged sword right I mean it's it's a positive sign it's also what makes you amazing and consistent and disciplined sure stay that relatively in the best shape you're around but it also means that you're more likely to lean on that than the the other direction yeah yeah but also think about this way like even for you right you're it's hard to judge just because of your history and how how fit you've been in the past it's it's almost like it probably would be wise to schedule in your workout plan okay if I stay this consistent then I'll make sure this week is one of these weeks yeah I mean I like the idea of that but again going back to my original point is I think that you know like if I said okay November the week of November 20th I'm going to take that week off that's my plan okay well if all things work out perfectly from now till then yeah that's really consistent that then that makes a lot of sense but the reality is my life doesn't tend to happen that way you know I get a cold and then I cut back or I get busy or something happens and so then so naturally there so naturally that ends up happening right so I think for me the biggest lesson is just realizing that as I've gotten older as I've gotten stronger as I've also learned to have more effective sets I just need less think about that too because we've all been lifting for over 20 years uh think about how effective your three sets of squats is today versus what it was say 10 15 years ago that's that's exactly right and so why is this the reason why this is such an interesting conversation is because as you become more advanced and you're more consistent you tend to think you need more more more right whereas you probably need the opposite need less because well that's a great reason like three sets of a of a squat with someone who's got 10 years of experience squatting they're going to make those three sets extremely effective just naturally you're not even sitting there trying necessarily right you just make them real good plus the load lifting more weight because you're stronger well that adds to the the volume so all of that you know and I know like those of us who are consistent we we tend to do more than is necessary and if you add that up over weeks months you know years um well that then then taking time off makes a big I took three days off just three days and you know what you know what well also was that conversation we had with Mike Matthews where he said he was suffering from insomnia for like a year and couldn't figure out what the hell it was okay blue light exposure eating before bed like he did everything didn't work and he's like maybe I need to reduce the volume in my training he cut his volume up down by a quarter boom you got good sleep all of a sudden yeah I mean it's it's just one of those things to pay attention to and uh yeah I'm definitely not immune to it you know kind of crazy hey would you like free access to maps anabolic do this leave a comment below in the first 24 hours that we drop this episode subscribe to this channel turn on notifications if we like your comment if we pick your comment you win maps anabolic for free and we'll notify you in the comment section there's no other way we'll notify you so there's some shucksters out there don't believe them only in the comment section we'll let you know if you won maps anabolic also three days left for the October sale maps symmetry 50 off maps strong 50 off if you want to take advantage before the sale ends click on the link at the top of the description below to get set up all right here comes a show speaking of uh health and immunity two interesting studies I saw in um science daily science daily dot com great website where you can go you could find new studies that are published and you can kind of break them down see if they're relevant or not so there's two of them one of them shows that a commonly used pesticide has now been connected to a kidney dysfunction a 25 increase in kidney dysfunction okay and then there was another one this is a glyphosate study so glyphosates are this popular class of herbicides so roundup is a famous glyphosate GMO foods are largely designed to be able to handle glyphosates so genetically modified corn for example you could spray the shit out of it with glyphosates and the corn has been genetically modified to not die from the herbicide but all the surrounding weeds and stuff do die so this is how do you know the mechanism when the insect eats it like how they die it's like a poison basically but like is it uh like how does it uh disrupt everything so herbicides kill plants yeah there are there are um I don't know if they're on the market yet but there are modified plants that produce their own pesticides yeah which is something different yeah something that's something different are we at all slightly worried that we're also pushing this agenda to eat bugs as a protein source and this is what fucking eats glyphosates all yeah I know right like have we not thought about all this is that even has that been discussed at all is there is no one thinks about that we consume the bugs we consume the vegetables and the plants and all this stuff is getting sprayed to I to hell I love it I don't know which one of you I don't know which one of you brought up the conspiracy theory about why the aliens looked away but I I think that's the best conspiracy theory I've heard you guys say yeah that I don't know who said that first that they're humans from the future yes you know because it looks like they have no genitalia you know that oh yeah yeah and that's them kind of come back if you were to like put a simulation of like evolution like going into like thousands of years from now yeah like and you just like would see like there's like the genitalia gets smallest because already they're they're showing that like the distance from you know your your butt and your uh in your sphincter basically of the bunch so they had the bunch of small it's shrinking yeah so what does that mean I mean they think it's it's environmental uh fight like estrogens xenoestrogens so the boys are getting they're basically because testosterone levels are dropping is that is our that's one of the theories are is our for the most part is our business the same or is it shrinking or getting I think it affects the reproduction it'll probably be shrinking probable is is it so old guys are going to have the be packing the most heat is what it looks like some young dude keeps going there's some perks Doug see there's some there's some perks you know it's not all bad it's not all bad some young dude talks shit to you be like just call him short taint anyway shut your mouth short taint what anyway so so here's a way back to glyphosate so here's the point of the soak and they connected glyphosates to lower birth weights and to um higher risk of having to be put in intensive care when the born neonatal neonatal intensive care so what's my point with all this is that um there's probably benefits uh going organic with certain with certain products there's certain products for example there's certain fruits and vegetables that have that will carry a high pesticide or herbicide load and then there's others that are lower like if you eat an avocado or a banana you peel the skin off probably okay there's an exterior kind of a skin that um you can peel off usually those are better options i don't know where i heard that first but i think that's just simple great and i actually it actually changes the way i grocery shop that way now i don't hardly ever buy organic avocado or banana anymore just i save the money on that because of that for that exact reason because it's like strawberries any of the ones yeah strawberries blueberries raspberries all the berries for sure apples even peaches pears like that's those are thin skins and you eat the skin yeah yeah so that doesn't make sense but anything that you peel the skin off and you don't eat the skin it would make sense well so trip off this right so the problem with glyphosates in particular is they're so widely used that they often you know they go up into that they'll evaporate and get rained down and you'll sometimes find glyphosate residues on things that didn't even get sprayed right organic i remember when you did that interview with dr bush that he basically said that we're fucked no matter what almost basically said that it goes up in the atmosphere then rains down on the organic food the organic food organify the one of the companies we work with is actually they're organic but then they're going to take a step further and also get tested for glyphosate residues so they'll guarantee that not only they're organic but they're glyphosate residue free so clean clean clean you're not getting any of that shit so i think it's uh this this kind of stuff and i don't want to get people mixed up by the way there's an order of operation if you're eating too much food or you're eating junk food i don't care if it's organic or if you're not eating enough protein and there's way more important things of hierarchy for sure right but if you've handled those kinds of things and you're like okay well what's important to be organic i think protein powder is important because of all the ingredients that are involved and what's in there i if you take it every day i should say so if you take it daily certain fruits and vegetables that get just hammered with them make a big difference um but then other things don't make so such a big difference yeah well this this is the thing i mean organifi has been great about even when that study came out about heavy metals that you know made their way through a lot of these like quote-unquote organic or vegan protein powders like they you know definitely didn't show any signs of including that so they've done the work in terms of like trying to keep their products super uh you know pure when it comes to that stuff and supplement supplement companies notoriously just yeah unregulated or whatever there's a lot of yeah shenanigans every time they come out with a study do you remember that one that came out while it was a long time ago i remember what company did this was a third party company tested 10 i think it was 10 products all big names to supplement products and nine of them either didn't have what they said they had yeah didn't have nearly as much as they said they had in it or had other weird shit that wasn't on the label that's 90% of the shit that they tested to that's not not a good well you know the worst part about someone that too is the knee jerk reaction is to is to send in and have the government regulate and that's the part that i get wary about talking about that stuff because you say that and then everyone's like what what the fuck regulate that you know and then you then it's like no you don't want that either so it's like it's just going to be part of the game right yeah it's like having a infection on your foot and then the answer is we'll just cut your leg off like that would that's not necessarily a better it's not what people think of regulation let's put let's give let's give the bad people the more power it's got to find the good companies that's it just looking for third party that's going to be i tell you what finding good companies in the next couple years is going to be really interesting man i tell you what we're going to see very few people there are a few businesses that we saw explode in the last i think five to ten years i think hang around for the next couple years what do you think do you think we're going to see that we're going to see a lot of fallout i think you're going to see massive fallout in the next couple years i i look back now and like i kind of kicked myself on our timing of angel investing i'd like i mean we literally when you really think about it couldn't have timed it worse i mean we really entered that that part of the market in the the latest later stages now the saving grace is that it's their their partners that we do advertising with the show and so we've leveraged that and so we're kind of playing with house money a little bit when i look at the people that we were working with i you could try and fucking put a dress on it all you want bro it's still a pig right now yeah it's not it's not pretty it's not pretty it's just going to be it's just everything was over inflated everybody was you know 15 times eboda 20 times so at the bare minimum everything's going to come back down to reality and i think that also all these valuations that where you you know we bought into that i think are going to dramatically come back down which means immediately loss of equity and then if you're lucky they survive the shitstorm that's going to happen in the next two to three where do you see uh because layoffs usually follow that's coming right stock market goes down it's coming right now so you saw what you guys see you guys see what elon said about twitter what oh he's gonna 75 percent of the workforce is gone as soon as you take their 7500 employees down to 2 000 wow that's cutting heads dude and so and the and so that's also embarrassing how suck how sucky are you no here's the thing though here's the thing okay so they probably weren't doing much supposedly this that he's like he's gonna be the first but then all the rest are to follow they've all been on hiring frenzy for the last five to ten years just flush with money not even real not even real cash though just on on valuation so just keep getting money we're growing we're growing we're growing so it's just pumping more money into it more money to higher higher higher and so scale what what the prediction is is that we everything's gonna get tightened up all these companies like like facebook like instagram all they're all gonna have to scale back dramatically and start to show real profits in order now that is i'm not saying that any of them are gonna die but to your your question i think that you're gonna see 20 30 50 layoffs on some of the biggest companies in this area i'm glad you gave smaller percentages because i i think of all the social media companies twitter is the least well-run least profitable worst convert one of the worst converting yeah like meta is there was a lot of fat they needed to get met has done a pretty good job so they're probably at the top i don't you know i don't even i don't even know if i would consider them saying that they're doing a good job i actually think that they're still way over overly well i mean in comparison yeah in comparison i mean yeah okay and then i don't think meta is gonna i also think that elon would be the the more extreme leader to do that anyways right i think that he's more likely to go in i mean he's born he's buying it with that intent so he's gonna go in and cut heads just remember the movie office space when the guy that they bring in those like efficiency yeah yeah yeah and they just have the guy sit down they go so what do you do what would you say you do here it's like what's your name not gonna not gonna work you're gonna work here anymore such a good movie they're gonna sit down with people at twitter so uh what do you do yeah i uh i scan tweets for trigger words okay let me take that next yeah but i mean imagine you're right okay so uh you know uh unemployment or employment is a lagging indicator on the economy yeah everybody has started all these big companies are starting to tighten up which means we're going to see these massive layoffs and you have massive layoffs and companies that were handing out shares and paying crazy inflated salaries and so that that is even and then we're in the in the belly of the beast here in the silken valley that's where most of these people aren't employed do you see an increase in uber drivers that's actually gig economy dude that's a that's a fair assessment i mean there may be other i mean like like it's a temporary way to make money if you're gonna get laid off like i would immediately look at you know resources like that out there oh oh i mean all joking aside if i needed extra money the first place i would look would be one of those yeah hundred percent yeah people make good money doing that and not just that it's just you could jump on it well and you could do multiple you could be you could be lift you could be uber you could be door dash you could be uber i mean you could do all of it and then and work yeah no there's a lot of people that make decent money doing stuff to speaking of social media uh do you guys hear about tiktok monitoring uh certain citizens yes no i thought this was adam's news well i had read about it as well okay but this is and just because we're talking about social media so this is one of those things where when people read about it they're shocked and so then i'll position like this a company that is owned this is a social media company it's widely used in america that is owned by our biggest competitor that is also ideologically opposed to us so they're communist country cut spying and is using that social media company to monitor certain citizens what how could this happen i mean the way that's worded though like don't you think that's happening on all these platforms i mean wouldn't you be like a really bad fbi agent if you didn't utilize all those tools that we you have all these idiots that put all their information where i'm at what i'm doing if i'm trying to if k if i'm like i don't know anything about being fbi meanwhile biden's on tiktok right now yeah yeah i'll be doing this with facebook but i mean i mean i mean i don't know anything about it but if i'm trying to solve a case i'm probably gonna like look to all the social media platforms like you know what hey did anybody think about actually just look at his name up real quick on facebook and tiktok and instagram see oh look the asshole the perpetrators right there you know saying like so he just took a picture of his i would i would think that they're everyone's being monitored somewhat right but this is different this is uh first off you already know my position i'm i i think this is yeah no government should use any of these entities to monitor you because it could i mean we know that they they don't act very well but this is different though this is a foreign comp this is a foreign country ideologically opposed and competing with us and there's constant back and forth espionage and messing with each other and psyops that's always happening yeah their wall way phones had all that embedded yeah so but it's just it's so yeah this is to me this is a higher another level right but it's not shocking i'm with you it's like like this is oh you just learned that this is a big thing this is a thing and everybody's shocked about it no shit no of course no when you hear that too like you guys tend to get a little more worried about i the first thing i think of right away is just you know china is extremely competitive with us uh especially economically so i think that they're it's just to make money it's like that we're monitoring people so we could sell them shit better no they're monitoring certain citizens well what are the who are the certain citizens that's what the that's what the data that's what came out yeah they're monitoring people of interest so probably people are interested people that spend hella money on e-commerce maybe no no no hold on a second who the top 10 people spend money online hold on a second no no no you might be right but take it a step further right so let's say there's a chinese-owned uh computer chip factory or cell phone company or whatever yeah they'll use that to monitor they'll use tiktok to monitor the ceo or important figures in competing companies so they could use that to compete right because they own those companies yeah it could also be uh politicians uh people who create legislation um or influence legislation anybody of interest so if you're the country of china i mean it's all it's basically you want your companies to be american companies and you want legislation that helps you and you may want to promote images and messages through tiktok that disrupt society because that's what you want you want us to be a weak society or push let's say you want marxism to gain favor because that's your ideology and you're like it's not popular in capitalist countries could you mess with the algorithm to push out subtle messages that continue push the youth in that direction you could so this is a very powerful very powerful tool i don't deny that the question is what are the motives you know i feel like it's a win i mean really yeah i mean kind of yeah sure to win win over customers and make make hell of money i feel like it's always the money thing yeah yeah it's always money and power yeah i mean i agree i don't i don't disagree with that i just think that i think that it makes news and headlines and it seems i think sometimes scarier than what it really is and it's really just bottom like they're getting good at finding ways to now here's here's the here's the rub right so a politician in america would come out and say hey this news came out china is using tiktok to spy on us even though they're spying on us too with uh facebook and everything else so then what they'll say we need internet regulation to keep you guys safe that's the that's the the trojan horse yeah that's the trojan horse yeah we need them to make sure uh they hand select the content you guys want to be safe right we need to be in control of the internet and we need to regulate all this shit because you never know what china is going to do so you guys were talking earlier about uh what's his name again the the tip not ted bundy the other one that eats people oh jeffrey jeffrey dommer the one that eats you guys see that it's a hungry guy did you guys see the the whole up for about the costumes yeah yeah i was going to lose that but yeah that was part of hijack your that was part of it a bunch of news takers but yeah um the other point was like so there was a another one i never heard of this guy was a serial killer i guess he killed a few people not quite as many as is dommer so probably didn't get as much publicity but he did some just real nasty things uh to these bodies and actually went to the morgue and like dug up you know some bodies and all these things and made like furniture out of people i had no idea this guy existed ed gain i believe his name is but like made like lampshades out of skin made like little coffee tables like shut up i was like this guy this guy's creative you know what else did that that was uh one uh was it dr mengelay is he the nazi scientist that experimented on on oh god jews yikes they did that they did which yeah terrible i didn't know that humans are capable of dude horrible so remember i told you guys that it would be uh you know dommer would be the number one costume and now what people are people are saying if you dress up like dommer well so well no there's you know who's coming forward are the fucking victims of course and they're enraged they're enraged at netflix for even making the show because they're like you've now glorified somebody who has fucking tortured our family for the last i don't know how many decades you know what makes me upset about this is i get the blame on netflix i get it but god damn it take responsibility consumers if you don't click on it and watch it netflix ain't making shit like that well yeah but i mean okay and the the victims aren't fucking watching it it's everybody else that's right it's what i'm saying i'm not talking about the victims i'm talking about everybody that complains about shit like stop watching it you know what i mean don't click on it don't watch it i mean it's such a it's such a weird thing to have to discuss right because it's like everybody in here is obviously pro free speech and that we would never so say oh you can't talk about this yeah right yeah but at the same time too you i have incredible empathy for the family that went the families that actually went through all that stuff so it's like where's the where's the line here there's a weird human sort of conundrum it's like we're drawn to these like tragedies and these that we're just like it's there's this curiosity to it because it's like i would never in a million years like think up these things but we're also awful opportunists too like so like right away that that comes out it's like you're a costume designer and you're like oh my god you know because you know consumer's a fucking layup let's make costumes out of it let's promote this on it let's make memes out of it so it goes like right away you see the opportunity because you know consumers want it you know it's you know it's crazy a lot maybe people don't know this you I think you know this justin because you know weird shit uh serial killers often get tons of female fans when they're in prison yeah love notes and women who like follow them what's the what's the psychology behind that bad boy you know psychology on that don't no idea what's the what's the psychology on that uh I can make him a nautance man or something like that yes no no no no no Doug hit it power fucking woman always trying to change you that's it's like the ultimate challenge you wouldn't do that if he was my man yeah oh my god that's cute bitch you gotta open the door but watch this oh man poor guy especially the ones that like murder women specifically they're like oh hey here's my number you know what look it up there there is a psychology there is actually looked it up it's the same reason why vampires are so attractive to women remember we read about this vampires are attracted to women because they're sexy looking but they have the wisdom of a super old man they could kill you and they're murderous but they're so enthralled by you that they refuse to kill you so it's like this ultimate like so you gotta blame romance novels that yeah is that what we're doing no no i think it's connected it's like he's a crazy uh god poor guy went through terrible things but i know if we you know if we met if you just love you so much right he just didn't receive enough love yeah he's not gonna stab me well hey by the way somebody in our forum uh commented and said hey sal where's the data to support what you said about posting serial killers names and mass shooters names that it causes more of these things that happened so i said okay well i'll do the google for you let me whip out the uh the light machine yeah use the he's the most advanced invention ever that we all have anyway i looked it up and sure enough there's data and in fact there was a international group of scientists that had written i think it was in 2017 had written a paper urging western nations please please please stop printing these people's names stop making them celebrities stop whatever uh don't even talk too closely about the details because that will trigger other people see what's what's interesting to me is that we fucking know that because remember when i've shared with you guys the the stat on bank robbers yes like that happens all the time and they don't make the news because we make they make sure to suppress that they make sure it doesn't get out there because they're so god damn successful damn banks so but i mean think about this we're not willing to do it for a serial killer and stuff like that we're not going to suppress that freedom of speech let everyone do it money that's right but it comes to protecting our our federally insured money we're going to we're going to keep that under on the wraps when the guys come in and i was a fan of giving them shitty nicknames instead of like glorified ones the tiny peepee killer yeah that way when he's a prison yeah it's like a completely opposite banks are robbed a day or banks robbed oh wait hold on this is the term by the way okay hold on some mental health experts have compared infatuation with killers to extreme forms of fanaticism they view such women as insecure females who cannot find love in normal ways or as love-avoidant females who seek romantic romantic relationships that cannot be consummated and it's called hybris daffy what does that say is it like hybris daffy this is like an extreme version of the woman who like hunts the married man all the time maybe it's like the extreme like the ultimate i can't the ultimate i can't have them but i'm still gonna try and get after them there's a second though there's a second theory here uh because of sexual arousal uh triggered by danger that's the one i'm more familiar with i've heard that that's why is that why you wear the ammo belt around your chest when you have sex you said that because it works so well i keep the big butchered walking this is like coffee shop what's that for what's that for this guy is crazy you'll see you'll see yeah how was that to me but i know you want to have sex but i'm enraged right now so let's just try oh my god is that blood on your shirt that's stupid i just killed someone want to have sex but hey you know that's a true thing though that they find that um that there was this i read this article it's pretty funny they said one of the best places to take a date if you're a guy is to a scary movie and they said that does it increase chances increases arousal and yeah is it okay that's a really cool that interesting i tried that we did statistically speaking what is the what is the what is the whoa what did you just say our first date with court is hill saf eyes did it work did you know it didn't work yeah because it was i don't know is it rob zombie feel it was like it was like it was like so gory there was like like mutants raping people yeah you need like uh like boo yeah yeah exactly like yeah boo scary not like you went too far yes you are i had nightmares you didn't get a kiss or anything i mean yeah yeah but it was like a part ways kind of i'll see you next time oh thanks for picking the movie just did you pick it no she fit oh she i'm sure someone's written a blog on this there's got to be like a thing on the like the most successful like dates to take uh someone out on well think about it's like they said in this article they said scary movies scary rides haunted houses okay because uh they get this the fear titillating but then they're safe and you're the dude that's there i wonder if that's like the like a formula so you think that's like that does sound like what if you do like a like a triple threat you do like all of them it's like a guarantee hey do you hear about that one guy there was a guy that literally paid uh paid his i think it was his friend oh it's like mug him to come mug him in this girl he was trying to date that's a movie that's a power move right and he like flexed on them and the guy got scared and ran away how it works that's great that's a good one right you that's a good one the guy shows up oh my god that's the wrong guy let's go that's a funny thing that's a great that's a dirt bag by the way guys don't make don't do a dirt bag that's not a dirt bag that's a good move hiring somebody pretend to fight you hey what it's better than the magician hat guys advice hey what if then a real guy tries to show you get your ass she's like oh you don't don't mess with me my boyfriend will fuck you up she talks shit more he's burning your mouth babe we should leave now kick his ass like that one guy he was way bigger anyway crazy stuff it's crazy stuff so um i gotta tell you guys uh i got a very interesting compliment the other day so you know how there's compliments you can get for men that are like good and then there's other compliments you get from men they're like weird questionable you ever get a weird compliment oh yeah i got a weird compliment the other day i had a dude tell me i was at Santana row i was i was going to pick up a suit or whatever and this guy goes hey where'd you get your pants i'm like what i like your pants like these are these are veery there's a store right over there it's almost like they're painted on you and then i felt i felt super weird like wait a minute there's a dude just complimented me on my pants did you okay did you did you walk in were you in the studio which is what jesson was just doing before we got started no okay so well obviously we're doing more shoots and stuff like that so just and jesson's in charge of obviously putting together so he has to like track down models and so he's looking for like a male model right now and he's like this is the worst part of my job that i have to like slide in some guys dm ask him if i can take videos of photos of him bro how do you start that conversation i don't know how to start this conversation okay bro you look really good i see you was like i noticed you follow the mind bone is like you're familiar with us can you send some part of it can you send some sample shots yeah so i can see how you look can i see you in a little better lighting i didn't know how to use the best way to do it oh my god it's awkward but i got compliment on the meta these are meta right meta pants from yori it's the same one should know by now people keep keep i keep getting well i got a matching today i got the same one do you really yeah it's they're the best they're like i can work out on these but they look like slacks is that top of yori too no oh it's not i thought i thought it was yori too that's why it doesn't look as good it's a good job you're halfway looking good job hey oh about economics i got to bring this up adam we were just talking about how everything sucks right dropping me right now so i read this great article on it was about the myth that it's way more expensive these days than it was a long time ago so you know how people say the following relative to income i'll i'll break it down for you really i was such a great article so in the article it talks about how a lot of people more and more people are having less kids and the number one reason is it's just too expensive yeah so a lot of people like i'm just having one or two well why don't you want more it's too expensive too expensive so they said that's actually false and they actually broke it down and compared apples to apples i can't wait to read this okay so this is great so in the article they said yes we spend more money today than we did back then however we get more because of technology back then you had one car yeah okay so that's you didn't have a course that's the spend they're gonna we have more stuff that's not spend it's apples apples because you know what people are saying is like oh my parents they totally were surviving off of one income my parents can do it you know i can't do it and the article they said actually if you had everything your parents had back then you'd be way better off than they were for example they didn't have cell phones and cell phone bills internet they didn't have streaming services right right they didn't have that's two or three cars that they had to pay for and pay i mean i mean i would i'm delicious and that's always that's always the argument though you know i'm saying that's all that's always gonna be so what's happened is we just in the fifties they would be comparing that back to horse and wagon not true even no no no because uh uh partially yes you're absolutely right actually you're correct when you compare apples to apples today we just choose to have more shit yeah yeah so it's one of those things you know but i loved it because they actually did the math and they they took everything out but then that you the amount like okay so i've there's i've seen articles too on like uh you know the average the average household especially where we live like requires that two people work in order to survive and and make like where in the fifties and sixties you could live off a one income you can't even live off a one income now now your argument is income taxes you can yeah if you lived like your your parents did in the fifties and sixties you technically could if you had a plug-in phone and you had a you know a four thousand dollar car you drove and you had one thirty six inch boob tv in your house and well now that's extreme but i think it does really the lesson in this is you you you got to weigh the things out and there's always going to be sacrifices and people spend just on two things alone there's two things alone that are crazy today versus any other time the amount of times people go out to eat if you go back 50 or 60 years nobody went out to eat except for rare occasions and number two is uh financing vehicles people have created what was the average car payment today oh it was seven hundred bucks yeah over seven hundred bucks is the average car payment it's crazy you know that alone that's seven hundred dollars a month that you could save if you just bought a car cab i wish i would have read million or millionaire next door when i was as my teens and early 20s if you're listening to this and you're in your teens or early 20s i finally got Katrina read she just read it um i wish i would have read that when i was much younger the thing that i was most fascinated in that book was that the most common thing with millionaires had nothing to do with their jobs it included plumbers carpenters lawyers doctors all of them the most common thing was the ability to live significantly below your means yes and that's what they all had in common and then in fact they had that they had in that book they do these really cool like uh uh studies or whatever on people that that the way they spend their money and the the people that make the most money actually spend a smaller percentage of that on things like cars yeah so as you get wealthier that why are they wealthy yeah because they have those they have those those have you know what's a funny one that everybody brings up and everybody rolls their eyes every time but it's my favorite example is uh gourmet coffee nobody spent a dime on that 30 years ago you know how many people spend every day five dollars or more on coffee when you know growing up coffee was like was it well you know it's crazy you know what though it's not that crazy because it's it's a legal drug market imagine if cocaine was legal legal there was no coffee back then my point is the gourmet coffee i mean everybody drank coffee when we were growing up but they made a popular as shit it wasn't as popular as it was now it was something that like old people did back then black once you got once you got introduced to kids once you got introduced to kids and we hooked them on it not to mention you'll be interesting actually is to see the the level of caffeine in coffee back then to what it is today excuse me i would make the argument yours yeah i'd make the argument that caffeine the caffeine content in in a normal starbucks today is extremely probably higher than what it was i don't know i don't know about that on a per ounce basis but i i would agree with you that people consume probably more caffeine generally than they used to especially kids kids that when when i was a kid it was a big deal i remember sneaking to the convenience store to buy jolt cola i really think that jolt cola had like 70 milligrams caffeine in it which is like nothing and like a thousand grams of sugar yeah i think it just wasn't marketed to the younger generation and it was a big aha moment when they did it was like oh my god we are totally missing out on getting all these young people hooked on this drug early instead of waiting until they're 50 or 60 and start drinking on it and that was it and then it was game on you know the benefits of coffee they did a study to show that you know they're like oh coffee decreases risk of you know cancer and improves health and hot stuff it's it has to do with the coffee and not the caffeine because they do studies on decaf and you get almost the same benefits so it's really just about you're drinking like a high oxidant containing so it's not the caffeine it has everything to do with the the bean itself correct interesting caffeine can have health benefits but it's a double-edged sword it also can have health detriments and the amount of caffeine well and it's also addictive yeah and we i mean how many people die from caffeine a year it's actually pretty decently high that's one of the ironically we don't talk about that no it's so funny that we don't or emergency room admissions do you know what are what are deaths on on caffeine dug but it's it's pretty high when you compare it to like it's more than you would think yeah and consider we don't talk about it or emergency room admissions are pretty high with caffeine people will go in thinking they have a heart attack or something weird and it's just no you had too much it's very rare uh oh it is yeah 92 reported deaths in 2018 okay it's the admissions that's uh maybe just hospitalized and over it but i thought there was i thought it was higher than that yeah it's actually remarkably easy to die though from caffeine so i'm surprised that it's not higher than that but i think people you know what it is god this is a good conversation people are so we're so well versed in caffeine and we use it so much people titrate it pretty well yeah right pretty adapted to yeah like if like if nobody ever used it before and they tried it once then they might have a tendency to go to write to like the powdered version which was always problematic i couldn't believe they started putting that in the powdered alcohol out there in the market that was such a bad idea did they did they pull that is that something they did they pulled the powder the caffeine because there was a kid that he did he misplaced the decimal so it's in milligrams he did grams so instead of taking 200 milligrams he took 200 grams died yeah just think of the times where i've misplaced the decimal before taking stuff have you know you like really i'm pretty sure i talked about the show before i've done that before right like oh oops you know right the pharmacist my one of my first well you know scary not the pharmacist scary you know scary story for me remember um what is the one that could fuck your thyroid up that's popular i messed with that and i'm i'll never forget that oh why can't i think of the name all your time out this computer all oh oh computer all i remember i i didn't oh fuck yeah i miss i misjudged that and took like four x the dose you're supposed to and i thought i was gonna die i really did get a bad time oh scared the shit out of me yikes and i could literally like i felt like my heart was beating outside of my chest i was like okay i'll never do that there's been some permanent damage huh it's probably some permanent damage chocolate up attitude attitude you already work out yeah maybe offset it a little bit maybe let's see what happens i have my share i just remember the time this is my favorite story ever people send us stuff all the time here and some company sent us another decimal miss by me bro sent us hold on a second a bottle of this like it was like an edible right but it was a beverage and it was like a cannabis drink drink yeah and adam looks at it and he's like oh cool this 10 you know the number 10 10 milligrams it looks like a soda let's just drink pounds the whole thing yeah and then he bring and then you had the wherewithal to actually think sal did i take the right this after you already swallowed it or i looked at it and i said well there's 10 grams in the whole thing and you're like well that's good that's a dose it's a no no 10 milligrams yeah i said oh shit bro 100 right yeah you were up oh you were in secret had to pick you up in the universe i couldn't dive away it was so bad yeah that was bad wow yeah that's what epiphany is that pretty sure i created some really cool after that i figured everything out hey so uh so i i think babies come in soon oh boy yeah are you feeling that way do you know when um there's that period right before she nesting hard yes bro all of a sudden she went from tired and everything hurts to my house is like yeah nothing's organized and clean and she's never she's like organizing like pins and like color coordinate now is this a is this like is this a real proven phenomenon that happens yes it is it's proven it's not like uh like a wives tail no look it up dog it happens on average i want to say a week or two before the baby that that they get that they deliver is it like that accurate too like you can like somewhat within a certain amount of time you say if you're if your wife starts doing x y and z she starts trying spicy food it's uh what you got like two days right well she's been doing she's been doing all that shit bro now are you good okay so she's trying to like yeah so i mean trying to really the urge to clean and organize is known as nesting nesting during pregnancy is the overwhelming desire to get you home ready for your new baby the nesting instinct is strongest in the later weeks coming upon delivery it is an old it is an old wives tail hold on hold on that once nesting urges begin labor is about to come on that's the americanpregnancy.org website which i don't go to a midwife website but nonetheless nesting is is well documented nesting is a real i mean i've definitely heard about it forever but i i didn't know if it's like an old wives tail of that it means that that's coming or not or just it you know oh here nesting typically starts towards the end of the third trimester around week 38 or 39 of pregnancy a few weeks before your due date there you go that's not telling us that's what to expect well it's getting close well it's getting close so the way it's yeah her body's telling her when Katrina and i because we were a whole month early so we were she didn't do none of that shit we didn't even have a bag packed we didn't have anything all right if i told you guys remember i left the the rover running in the fucking the the ambulance section doors doors opened my experience car was running they came up i was up in the thing like uh sir is that your car oh yeah i come down there literally all the doors are wide open cars running keys are in there you think you're so calm but no not at all dude i remember we did have we didn't have nothing ready dude at all so that would came a surprise so are you are you packed yeah no jessica got she got the go bag set ready to go by the way what's it look like is it help help because go bags for different people like i've seen go bags like this and i see like it's like a duffel bag and in it we have um you have to remove a lot of your supplements from the bag yeah you know make some room she's like this my wife no she's she's actually pretty good she put she put do we really need your magnesium yeah no more shilling husk no no she put all the stuff that she knows yeah let's all in there let's hear it let's hear it let's hear it we got some snacks oh we packed uh the creatures of habit the protein oatmeal okay she has she had it yet does she like it or is that for you those are mine oh now she'll eat some but she'll eat some but you know what she we're bringing for her what because where we're going the birthing center has a kitchen so i'm literally bringing so this isn't the go bag it's got to keep in the fridge but i'm bringing her eggs and she likes eggs and uh toast so that's what we're bringing oh that actually tastes good to her huh oh she loves one of the ones that eggs every day every day oh interesting every single day so um that's for her and then there we have like clothes and then there's like this we have candles this lotion that i put on her and to be honest with you i don't know what else you put in there yeah she mostly packed it i just know where it is yeah get that and bring it and she put like a big post it on it to remind me don't forget the thing in the i just knew it ever and i was not gonna i was gonna make sure like no christmas music was on the playlist that that just snuck in there because i had what i remember this story yeah i had like i had one of those bluetooth speakers and i had like a playlist that like she wanted kind of this background music and everything was nice wait background while you're while you're like saudei playing or something like that she just wanted music and so i was like oh interesting yeah and so i started playing it and it got through the playlist i didn't make it long enough which was the problem and then it was right into christmas music and it was just like i was like no well what is this like she lost her shit on me dude over there fucking with the spot of i was like scrambling dude just trying to hey it's all it's all calm music but the leg dramatic it would have been worse like it's heavy metal let's give me some death metal oh my gosh baby comes dude i probably would have like i had to you know get a whole house for me fucking push me bro your wife giving birth has got to be one of the most uh like as a man stressful well you just can't do shit we're just useless dude let's just call it there's nothing we can't beat any beat up i wish there was like a like there was like a coach i don't get like a jersey nothing nothing's there nothing everybody's way and you're stressed out and you want to help her there's nothing you could do you're like i can't beat someone up to help like where's a towel yeah let me uh let me just sit here you know don't touch me touch me push here don't put okay i'll do all that shit yeah it's nothing else i could yeah you know just doing great you know speaking of a playlist did you guys have you guys seen the new netflix uh docu series that's out on spotify oh somebody told me to check it out i heard it's good yeah it's uh maybe dud can pull it up for me it's not called spotify but i mean you can't miss it because it's got like the oh it's about spotify playlist right like yeah i think it's called playlist or something like that i don't i don't remember the name is maybe dud's done sexting he could look it up for me it's uh it's like over there searching porno no we have a burglar alarm going off in truckie oh we do okay well you get it you get a pass okay yes we're getting robbed right now so be careful it better not be the bear again that's how clean it might be the cleaner since you were there yeah okay that's where really like going on so what do you need the new netflix docu series on spotify what's the name of it for the audience so they know uh it is uh warning though it's um you know it's dubbed over it wasn't made here but still hella good though i mean it's subtitles on because i didn't know i didn't know the full story of how that all unfolded and so if you guys if you guys don't know how that all unfolded i think it's a really cool real quick the playlist the play the play real quick adam are there still spots available for the live event we're doing here okay there is the last i checked there was only i think two seats left for the vip but i think we have half the seats still left though for the regular okay so if you want to if you want to come to the mind pump live event here at mind pump headquarters you meet us max luga via will be here mind pump live com you go there and see if there's something available also since you're doing announcements um it's friday november fourth yeah friday november fourth at three p.m pacific standard time is when i do the talk with chris nigibigan so that was so good the first one was so good so we're gonna i mean we'll see how this thing goes if i this i haven't had a chance to actually promote it on the show so if we continue to get a good showing for it i'll keep it going if the showing sucks then i don't it's you know it's a waste of time to do that but i mean if the showing is as good or better than what it was last time which was pretty damn good yeah we'll keep it going so um yeah it'll be on instagram so and those of you that are asking well it's so hard to do it on instagram okay instagram is the easiest way for me to test this if it gets legs then we can talk about what it could be a potential youtube video in the future or a zoom or maybe a podcast but for now if you really want to see it keep going then then join the live uh the live stream on ig hey check this out this is a company we work with called live on labs it makes nutrients that are delivered with pharmaceutical grade technology so you might take vitamins but they're not really getting to where they need to get you actually just get expensive p not with live on labs and right now you can get free lipo glutathione when you bundle it with the b complex and vitamin c go check this company out go to liveonlabs.com that's livonlabs.com forward slash mp for that hookup all right here comes the rest of the show our first caller is zack from arkansas zack what's happening man how can we help you hey thank you guys uh yeah just like everyone says i just want to thank you guys uh for all the content uh i really do appreciate it uh my friend dav actually put me on a couple months ago to you guys thank you guys um yeah so for reference i am five eight and about 165 and i'm currently going through maps power lift i decided i want to use my weightlifting for something instead of just going to the gym i want to start competing so i'm actually going to start competing in january of next year so i just had a couple questions kind of relating to powerlifting and the program okay so first i want to ask um is it okay to kind of throw in like an extra day uh to the program like uh i know it starts off four days a week is it okay to throw in like a i don't know like a full body well like on a saturday or a extra day in there i wouldn't do that well look yeah of course it's okay you can do whatever you want but i think your question is will it help you right or is it gonna is it gonna be better for your results i gotta ask you why why do you want to add an extra day um i know a lot of callers calling and say they have that athletic mindset and i do come from an athletic background so i was going about six days a week and it's just kind of hard to limit myself okay that's why so are you looking is this more for like mental if the mental aspects are you trying to get better at powerlifting uh both i would say more mental but so then i would go to the gym i just wouldn't do the program yeah there you go yeah i would go to the gym maybe do some core work maybe some mobility stuff yeah accessory stuff yeah stretching like just just like recuperative kind of stuff so you get that mental part simultaneously you're not negatively affecting your potential strength gains uh with powerlifting we i mean powerlift was written with uh ben pollock was obviously a high level powerlifter it's great programming and you got to trust the programming it's almost the answer is almost never to do more when you're following uh you know something like that especially when it's your first time kind of taking a stab at this i think and that was the focus of this program was really to take your your entry level person who's never done it before and kind of build them up to the point where they can compete at their best so i also think it really matters even more so for powerlifting than it does for a general program because you're you're working with percentages and you're trying to scale up in the entire program and you you overreaching even the slightest bit will set you back in a week which will will hinder your progress which is more detrimental in the game of increasing weight on the bar more so than the average person is just trying to be fit like if you were just following the program and you want to be strong you want to look good and you know doing an extra day maybe you over train a tiny bit not a big deal but when you're trying to compete in powerlift like seeing incremental stress management since everything yeah very much so it's like it's like an athlete it's like a when you get into playing sports at the professional level it becomes stress management more than it becomes trying to get better at that sport like you are in season like an in-season type of an athlete so overreaching can be very detrimental to you putting extra weight on the bar which is the ultimate goal for power yeah here i tell you what this this will benefit both go to the gym and do you have maps uh prime pro did not okay i'll send that to you jack and this is what i want you to do i want you to work on mobility movements on that extra day that will improve your skill technique and connection to the deadlift squat and the bench rest okay so you're going to be doing something it's structured so you're not going to go in there and guess because i don't want you to go to the gym i don't want to tell you hey go to the gym and just try to go easy because i know what's going to happen is you're going to do more than you probably should so maps prime pros got mobility movements for the shoulders the hips the ankles i think all of those are going to maybe just those three if you want to be simple hundred percent they just focus on those joints specifically will really help to enhance everything you're doing yeah like one or two movements for each of those areas practice them on that extra day you go in the gym and they'll simultaneously improve your skill and technique with those three lifts which is going to make you stronger at those three lifts so if you have better control and you know mobility from a control standpoint you're going to be stronger in those lifts so that'll that'll hit both of them and it's some structure so i'll send that over to you your next question was related to stick sticking in power lift all the way till april when you have a a meet potentially and i would say yes because we're you're again it's like treating you training for a sport if it were your general population i would say oh rotate to another program but if you're trying to compete potentially in april i'd say run it and then run it back again that would be my advice yeah i would the only thing i would change is maybe adding a week in between uh that's a deload so run power lift then a week after that you're doing like 30 percent your normal weight you're just kind of going to the gym just kind of it's like a total deload week and then start the program again um studies show that uh deload week after training mesocycles improve strength and muscle gains it actually it's better than not doing that that break for most people awesome um i do kind of have like a two-parter question um so i struggle with my uh caffeine intake i would say i definitely consume way more than i should in a day and i find it very difficult to kind of cut back um so that's kind of the first question i had is what's the best way to attack like limiting myself and caffeine and maybe eventually eliminating it completely yeah good very good question caffeine is no joke that is a very addictive substance the the the side effects of going off cold turkey suck a lot of people get migraines or they're exhausted or they get depressed um and it's just it's a shitty drug to come off of so here's a strategy that i used on myself and i've used with clients and it seems to be the best um to mitigate those kind of side effects of coming off take your total dose of caffeine so i don't know whatever your dose is let's say it's 400 milligrams a day or 300 milligrams a day cut it down by a quarter so do 25 less do that for about three or four days and then cut it by a quarter again and then a quarter again so after about i don't know three or four weeks you'll be down to almost no caffeine or zero caffeine now when you get to zero caffeine you could take something like rhodiola during that week or two or i would recommend three or four weeks off caffeine and take rhodiola instead and then you can go back on caffeine and start at a low dose because it'll be resensitized what about this i mean this how much are you taking right now just to give us some clarity here i would say four to five hundred yeah so i would go down from 400 to 300 you're not too bad bro and then go down to 200 and then down to 100 so you've got yourself like four weeks right there where you could bring it down i would i would actually so i mean what is that two basically two energy drinks or three two to three energy drinks a day are you doing like a pre-workout two two two two coffees is that what uh brought a coffee in the morning um and then an energy drink and sometimes a pre-workout okay okay so the way i would do it is i would actually just i would pull one i'd cut one one time one at a time out for like sal's time period like he said but i would replace it with red juice that's what i got the rhodiola that i had so much success with that that made a big difference for me and and so then it would look like this so you normally do three i pull one of those off and i replace it with red juice then i pull two off actually replace it with two red juices and then eventually three and that would like it made me still feel like i was still getting my kind of caffeine even though i wasn't still gave me like this kind of natural energy without the crazy stimulant feeling that you get from yeah for people are like what's red juice it's organized red juice yes sorry yeah yes that was and i've done this multiple times and when i've done it without it i i have less success as when i use the the red juice yeah so it's got the it's got rhodiola in it and it's got some other stuff that helps kind of mitigate that crappy feeling of coming off definitely worth it okay yeah my last question was just kind of the uh the diet aspect of powerlift i know it um it doesn't come with a particular diet is it just you think i should just be heavy protein intake maybe open my carbs you're gonna be in a weight class like surplus i'm shooting for 165 so your current body weight yeah i think i'm a little i'm like 168 right now something like that oh so you want to drop weight and compete just a little yeah so you're gonna have a little bit high protein moderate carb moderate fat um and eat it maintenance maintenance calories yeah stay fed that my my advice would be make sure you hit your protein intake first and foremost every day and then stay fed now i'll say this right now and i've this is the advice i've given wrestlers and other athletes that compete in weight classes when you're on that border um and your question you know you're thinking should i lose weight to go in a lighter category or build strength and be in this heavier category the answer i typically give people and it depends on the person's experience and all that stuff but you're new you're new to powerlifting it's a new thing for you i'd say don't worry about the weight class and go in the higher weight class it's gonna you're it's gonna be hard to gain the strength that you want a lot of stuff while simultaneously try to manage your body weight down to 165 at least for your first contest or two and then from there you could kind of play with it a little bit but i've seen people didn't i hear he's like three pounds off though right he is so he's gonna have to drop three while simultaneously try to gain like huge strength gains in in maps power lift like that's you know i mean i guess you could do it but it's your first competition i mean i guess i okay so i think the advice that you're giving and i and i think is right is don't worry about weight so much like just try and get strong from now to april and then when you get maybe like a month you're at which week yeah when you get about a month out then we could have said and you know i'll reach back out to us if you get about a month out from your show we can talk about where your weight is that like do i think it's a good strategy for you to drop 12 pounds in your final week of powerlifting to go to because you know what happens and say no but if you're only got it if you gotta drop two or three head because what could possibly happen if you eat good and balance you might build a little muscle you might lean out a little bit during the process that that would be the yeah because this is his first contest so here's what will happen you'll look at the weight classes and be like how much do people i don't know deadlift at the let's say 185 or whatever weight class versus 195 and the difference may be 25 pounds or 20 pounds let's just say okay i'm gonna make it up numbers here i know for me that i'll be stronger and more competitive at the higher body weight even though it's a higher deadlift for example i know at the higher body weight i'm gonna be more competitive than i will trying to make the lower body weight this is something you're gonna have to figure out but i don't think it's something you can figure out right now it's your first contest so i would say go into it and whatever weight class you've fallen well that's the one that you do i think that's good advice yeah especially this is your first this is your first one there's so much you're gonna get better at and you're gonna learn it's like yeah the last thing you need to be is stressing a cut a cut totally heading into that's like so much to juggle yeah no you're right yeah all right zach we'll send you maps prime pro okay all right thank you guys you got it man get back to work yeah make those call it no problem you know that the whole weight class conundrum is so you want to talk about uh like a whole nother level yeah yeah of like that was good advice that was good advice you know i heard three pounds and i'm like that's nothing i mean that could be just a little bit of water right before it goes but you're right after he's been training from now till april he could potentially put some weight on yeah he could potentially put 10 pounds on then the last thing you want to do is like the final week you're going in and like you try and do a hard cut to get it and then you lose all your fucking strength yeah plus numbers go down so yeah plus you guys know this because you guys are really experienced and he's not right so he's new but when you get more experienced i know what body weight the strength games right start to like not make sense like okay if i go from to 10 to 230 i may add you know eight pounds to my you know deadlift who cares well you also like that cutoff you also know that there's such a massive individual variance and some guys just like fighters like some fighters fight at like the weight that they walk around at really some guys can drop 30 pounds and be just a beast in that class and some do better but yeah so i think that that's similar right where you know he's got to get a couple of these under his belt to kind of find oh where am i strongest at when i'm and then you try and be like more strategic about weight yeah i used to train this wrestler and um he was always trying to make weight and i convinced him once just go in heavy go in the higher see where your coach says or whatever coach agreed to it and he's like bro he goes i was so much stronger and so much faster he goes it was so different i was so much better so like i mean we put so much emphasis on this weight thing because we look at these top level athletes who figured it out yeah you know when you're not like that level where you really know like you know trying to cut weight like you oftentimes just show up depleted and weak and not feeling i mean we didn't have any weight cuts or anything but we were always like told to gain weight you know opposite yeah and so it was like for me i ended up putting on about 20 pounds over over um the summer and then coming back like i was so unathletic and sluggish and i hated it and so the next season i cut back i was so much better exactly the player you just have to figure it out our next color is ricky from pennsylvania what's up ricky how can we help you hey guys how are you good all right so first yeah i just wanted to uh thank you guys for all the all the content you guys produce um it's definitely been helpful to help me build my my exercise habits and reinforce some concepts so even though i've heard you guys repeat some things over the years um you know hearing those messages when they're more applicable has certainly been helpful for me cool so my my question for you guys it is is based around rowing it as a method of cardio exercise so i wanted to hear your opinion comparing the rower to other alternative forms of cardio as well as comparing it to the sled so i hear you guys talk to sled all the time i've used a sled and like the sled but my my hypothesis essentially is that as long as you keep the movement explosive um that you know has that similar benefit of not having the eccentric portion of the movement and can improve your cardio fitness while maintaining or even building some some strength for the full body so my goal really is to optimize kind of that cost benefit of adding in that cardio exercise while maintaining or improving strength and i'm essentially proposing the the rower as a optimal solution there okay i i love the rower is this are you is this a bet that you made with someone because the way you question you wrote the question is uh would you agree that the rower is a superior former cardio compared to i feel like you you made a bet with somebody like let me ask mine pump yeah not necessarily so i i did a spartan race in the spring and a friend of mine who was training to do it with me i had been touting to him all along the course of our training i knew that the rower was one of the best ways to prepare for that so definitely helpful to have your guys you know i'm hoping to send this clip to him yeah i knew it i knew it i could tell okay i think you can use the sled for a cardio i just don't think it's as quite as like effective of the use of it in terms of what i'm in terms of building volume for the legs and having that type of a stimulus i think it's amazing for that but i mean sprinting with it doing more anaerobic type of a cardiovascular with it i think works but uh you know in terms of comparing that to the rowing machines not even not even close on the not on the vo2 max level not on vo2 max so there's no way i mean unless you're unless you have like a mile long stretch you can push it for days you can push the sled for a half hour straight like like straightforward but the the rower is gonna give that now that being said and i think we've talked about this on the show plenty of times is that nothing would get you better at a spartan race than running spartan races like as far as the cardiovascular endurance that it takes to do that right so now i think that the rower has more carryover than the sled if i had to choose and this was to win an argument and uh and one of us decided we're going to go all all row or one of us said we're going to just just push the sled i think the person that got really good at rowing would have an advantage for sure over the person that just did the sled it's okay so ricky here's the challenge i have uh with this question i need to know number one why and and for what so okay vo2 max there's general vo2 max that you can build up but it means nothing unless it's applied somewhere and it means nothing unless we know why right so if somebody says um i want to improve my vo2 max but the question is always well why well i want to get better at swimming so what's the best form of exercise for that swimming right because there's a technical skill aspect that's involved so like you could have a professional cyclist and a professional marathon runner both have let's say the marathon runner has a better vo2 max tested than the cyclist well guess what in a in a competition to see you could cycle the furthest and the best the cyclist is going to win so it really doesn't matter so i got to know why you're asking this question and what for now it's just if it's for just general vo2 max then i mean i guess we can make an argument for the for the the rower versus others but again unless it's a you're applying it somewhere doesn't make that big of a difference now if your question is what's the best way to build stamina and endurance and not lose muscle or maybe simultaneously build muscle that's sprinting of any sort on any form of cardio and i would say the sled a sprint on the sled printing is going to build muscle well yeah because you could load that yeah so it's not it's not even and then that it's not even close right so if it's if it's muscle retention or building of muscle while getting stamina while getting stamina the sled's going to win that work capacity but i mean if it's just pure vo2 which one's going to be better there the rower is going to be better than that yeah but is there something specific you want to improve this for is it for the spartan races no and you guys kind of hit on it with that that last point so i've done spartan races in the past i'm not necessarily training for anything specific it's really that that general cardio fitness for just an active lifestyle and you know recreational sports whether it's pickup basketball or whatever the case may be i see so you're looking for something to improve your stamina for all the other fun stuff right exactly yeah okay well i'm going to tell you right now your best bet is to do a combination of things then because if you're going to be playing basketball rock climbing hiking surfing you're going to want i'll tell you a story ricky i when i used to when i used to train uh real hard and brazilian jujitsu at one point i built up a lot of stamina so i could roll for hours with multiple opponents it was really hard but you know i built up this tremendous stamina then i went and did kickboxing with a friend of mine who was a moi tai fighter and i was fit for jujitsu i was so surprised how gassed out i got after 15 minutes of moi tai okay and he said he experienced something similar when he would go and do jujitsu and that's because of the the the skill aspect of it like you could be you could have incredible fitness but just be so exhausted you're not energy efficient with it so energy and efficient so if you want to develop energy efficiency for like recreational stuff well of course the best answer is to do more of the recreational stuff but if that's not an option then i would mix it up i would do some rower i would do some running i would do some you know some sled because then you're going to get kind of this general type of carryover so i hope that makes sense ricky i think you probably need to stay home and watch more basketball because if you think that that iso ball that the sixers play has any chance against the warriors you're mistaken so i mean sixers when i submitted the question it was before the season started and i saw what but uh yeah open they turned it around oh man dug just pushed me i just sent me a note i just saw that so i had a comment on that for sure ricky let me let me send you uh let me send you maps cardio it's a it's an endurance-based program but there's strength training involved you could follow the program as it's laid out if you really want to build endurance or you can look in see how we programmed it and get some ideas for your own great program for him yep yeah yeah that would be awesome you got a much thanks for pulling in thanks guys you got it dug put that up there that's fine i didn't see that yeah yeah have you now have you guys have you guys experienced that where you like super fit for a sport you'll play something else and you're like wow i'm gasped out yeah and you just like why because i was in such good shape like that especially it was like basketball i forget i think it was going into moitai as well like just how but it's such a different different skill set a different way to move your body so you have to learn all that and and how to be efficient with that because it's just like you're you're trying to do all these things and brace and and compensate and and your body's just like working overtime there's gotta be some studies though sal this would be really this would be actually a fun study on just vo2 max well yeah or just like um you know somebody who just swam who got it like let's say a swimmer like got really good increased vo2 max how much carry over that had to all these other general sports this person just did it this way like which one which one translates like i would speculate something like swimming which incorporates the entire body really well and takes a lot of endurance to do that you know would have more carry over than say something that's like interesting like a stair master okay so climbing up you know okay so i don't i don't think there's any specific studies like that but there are studies looking at athletes to see which athletes do the best in other sports and the ones that do the worst and all other sports are swimmers and now it's not because swimming isn't a great workout such a different environment it's because what makes your body good at swimming makes you terrible yeah okay so that's really hard different though right yes you're right that's different like i would i would speculate like that water a lot well i mean michael felps is what's six four or something like that and he's got the yeah his legs are as long as five nine right not conducive for sports it's not conducive for other sports at all and you you do you have to have this kind of relapse it's not uh it's different different kind of power and strength that was required to do it's definitely more endurance so i definitely don't say how would they test the basketball it's probably but i would up there the question is how would they test it like they they do vo2 max test well what you would do is you would have like uh you would they would all have their sport that they train and then they would all do other ones and then you'd see like fatigue right you have to measure like fatigue well they don't they've done vo2 max uh studies to see who's measured the the highest vo2 maxes in history lance armstrong and then there was this marathon runner that was up there maybe duck could look it up they both had hit like the highest scores i believe that they'd ever seen in vo2 max but to test people and alternate in other sports there's so much involved he's so weird because even like tennis would just exhaust everybody but so much lateral movement nobody ever does right and so that would just gasp somebody right away totally so it's really it would be a really hard thing to test but maybe doug can find the vo2 like who's who's tested the highest vo2 maxes in history and i'm pretty sure that was lance armstrong was up there as one of the well did can you even use him as accounting i know the drug no no nothing else he's like shooting in oh wow look at that so male who what sports are those 96.7 was the highest vo2 max score that anyone's ever seen i think he's a cyclist yeah which by the way just to give people an example sport is really to look at the do you see the difference between the top the best ever measured for men versus women yeah 97 man 78 yeah for for a female yeah no it's crazy and you know a lot of people don't know this that building oh max oh sorry lance armstrong was 85 so how you know it's another cool thing that i've read about vo2 max that i find really interesting is how quickly you can increase that you're right like you know it takes years to build strength you're really strong it's measurable within a week yes like you can make a huge difference very short period did you see what it said by the way so people understand the average person's vo2 max is 45 so you had lance at 85 and these other people at 90 something which is insane by the way one of the easiest ways to raise your view to a max build muscle more muscle that's why men score so much higher muscle is a one way of being able to consume energy and oxygen so just building muscle and increases your vo2 max oh interesting now of course there's like a fall off like it you know gets so much muscle and then there's you know but the average person builds muscle vo2 max goes up right away that is interesting i wouldn't think that yeah it's it makes sense when you say that we have our vo2 max guide and in there's like it breaks down all the ways to boost your vo2 max our next caller is jessica from massachusetts jessica what's happening how can we help you hi how are you guys great all right all right so um i want to let you guys know i've been listening to you for a little bit over a year um and i think you've taught me more than any of my certifications have um and i love your approach um to help through all facets not just physical but also spiritual and mental thank you so before i ask my question i'll give you some background about me i have my list that's why i keep looking down because if i didn't i would forget everything i'm supposed to say so i'm 21 and five six um i'm 125 pounds i've been a personal trainer for a little bit over a year lifting consistently for about two years now um i've always worked out since i was about 10 years old on and off um always tried to be smaller um i had a lot of disordered eating when i was really young so i've been about 115 pounds my whole life until the last couple years i gained some weight finally um the last five years i've been trying to get bigger gained some muscle um so my question is i feel like i have an imbalance in my upper and lower body more than i guess the average woman would because i see with my clients you know generally there's something there but i feel like mine is a little bit more intense than other people i'm just trying to figure out if i'm doing something wrong or if i'm missing something um because you know it's harder training yourself than any of your clients so my some of my lifts um my hip thrust is like a one rep max is like 300 pounds my deadlift is 165 um my squat i have really long femurs so it's 125 but then my bench is like 75 and i even have a hard time now hitting 75 um and even the look of them my legs look a lot bigger they look muscular my upper body looks kind of narrow small just kind of lean um so i wanted to see if you guys have any ideas for me what i should try next yeah well two things one um i can't obviously see all of you but i can tell you work out you might be a little harsh on yourself for sure with somebody those numbers are all pretty pretty that's standard normal yeah would you some let's somebody in your life that's close to you if you were to ask them do i look imbalanced and you know that they're gonna be honest would they say that you look imbalanced or is this something that only you would say so they have said it so i have um some friends that don't work out um and i've asked them like do i really even look like i lift and they've said like your legs do but your upper body is you know a little but not too much i have some blunt friends so okay you look like you look like you look like one of those moms that's good you look like one of those moms in Pixar movies is that what you're saying i'm definitely um glute dominant but i also have i guess bigger quads but nothing crazy but yeah my arms my shoulders are really narrow i just feel like i look kind of i don't know my upper body is not too crazy not too impressive i mean when you when we would have when i'd have a client that would would say this oh i we would just shift our our focus yeah on more upper body which is not normal most people need more help developing their lower body and there's tons of benefits of us doing that but every once in a while i would have a client uh that would say this and and even if i i didn't think it so much if they wanted to focus more on their upper body that's part of my job is to help them do that and we would just kind of build we would build our programming around more upper body focus which when you look at most maps programs i'd say and there i would think they're evenly distributed but then we would just shift you know uh some of those leg exercises over into other uh upper body movements and just put more focus in that area and i think you could definitely bounce out it sounds like you have a really strong lower body so it's not going to suffer from you know taking a day or two off of it a week and i and putting that focus on some upper body yeah so so really important that the part that adam said here's the most important part don't just add volume to your upper body without taking some off of your lower body okay it's a mistake miss a big this is a really common mistake somebody will say well i want to develop my back more or my shoulders more whatever and then what they'll do is just add volume and not take volume off there's still a like you still have a capacity for total volume so i would take some off of the lower body and and then add that to the upper body also you know be patient with yourself because here's a deal everybody except for like professional body builders everybody has parts of their body that just respond and other parts of their body that just seem to take a lot longer um everybody's like that like you know i i can make my quads grow just by thinking about it that doesn't work like that with any other part of my body so i modify my workouts kind of accordingly um and then just be patient you're young you're what did you say you were like 21 21 yeah yeah and you just now started you know gaining kind of healthy weight i could tell you look really fit give yourself a little bit of time the muscle building process is a slow it's a really slow process it takes a lot of time um so i would just just do what we said and then give yourself some time and then over the course of a year two years i think you'll start to see the the difference okay that's it yeah so what by the way are you following any of our programs so i'm not right now i have um before i am on a personal trainers budget so you know i do my best um i have prime prime pro and then i also have anabolic which i did earlier this year um right now i'm doing i do i think i do stuff like anabolic a lot which might be my problem no matter how much i try to get out of it um i tend to go back to something like anabolic and i definitely you know change my rep ranges go from like higher up to 15 then sometimes i'll do like six sets of three um three reps so i'm definitely switching it up with i'm doing with that but yeah i have definitely tried focusing more on like my upper body lifts like just the bench um the bench the rowing um doing all my compounds and then doing i do a lot of accessory now for my upper body trying to change some stuff around and i basically for my lower body just do like squats and deadlifts just trying to keep them yeah so i would i would i'm gonna have dugs and maps aesthetic to you um when you in part of that you you'll pick one to two muscles that you want to develop so pick obviously uh two upper body muscles you want to develop and then a simple tip uh that i would change in our programming looking so when you look at our programs and then you have the workout of the day uh always choose the first exercise uh either you know bench oh yeah upper body exercise opposed to doing what most people do and what i is normally ideal a squat a deadlift or any of the the lower body so leave the the lower body towards the the end of the workout and prioritize good idea good advice the upper body exercises so you know it's we i think naturally we always talk about like the the squat and the deadlift the squat because of how amazing they are but if you start to reframe your focus is more like the overhead press and the bench press are your big movements like in the row like those three i'm going to be thinking about a lot as trying to get strong there and so prioritize them into in the workout when you're training yeah so upper body and then end with like wait till you're done with your upper body then go lower body and then focus sessions pick some upper body stuff that's the perfect program i think okay sounds good thank you guys and we'll send it we'll send it right over to you jessica thank you so much you got it thanks for calling in uh i yeah i feel like she's been really hard on herself i think so too yeah i mean it's hard for it we can't she's in her car it's hard for us to see but she looks good i mean i i'm sure that that's her i mean her low her legs would have to be huge because she had a really nice well developed upper body well you know what i shoulders what i have and i what is so is it is it from a muscle fiber standpoint or what but i know that uh i forgot what percentage i've seen uh or how many times easier it is for a male to build a muscle in their upper body versus a female i forgot like lower body we're we're very close to the same we're much closer yeah and so you're a lot of times you could get a a female client to actually get a damn you're as strong as a as a comparable male in the same way lower body upper body there's a massive advantage for men already so when i get a client like this that's that all that's all we would really do is we would just shift the focus over uh to upper body i also think that um it makes a big difference too as you lean out so if she were to lean out a tiny bit she might really start to see the separation in her shoulders and things like that so those well that's her instagram i mean she looks pretty i mean look pretty balanced yeah she looks great but i know how i know how critical my god she looks phenomenal yeah so she might just be you know what she's got she just has muscular legs because they develop yeah and that's normal for a woman but her arms look freaking amazing she looks great right there Jessica you're being too hard on yourself but hey look nonetheless is your workout that's right follow the way we say it and you should be i mean honestly she looks so good that just simply doing the the prioritizing the upper body and the workout i think that's gonna do wonders so the next color is isaia from minnesota isaia what's happening man how can we help you well it's going on guys glad to be here so first of all of course i want to say thank you for existing thank you for everything that you guys have do you've dramatically changed my life and put me in a position where i can change other people's lives so for that like seriously thank you thank you awesome red so i'm diving right into the question a little info on the client she's a female um 61 five foot seven around 160 pounds currently running maps anabolic she's very familiar with you guys with the programs but we're running maps anabolic three days a week eight to 10 k steps a day and we started working together back in april so we reversed dieted from 1500 up to 2400 we were adding just 50 calories every week mostly from carbs occasionally from fats just kind of to keep them around like 30 percent of her calories and then we went back into a deficit for about six weeks and literally nothing happened um we tried to go back even further around to like 1600 just to see if maybe she needs a little more aggressive of a deficit to see things move along and nothing happened so pretty low stress lifestyle she was a bikini competitor from 2012 to 2014 she was put on over a hundred micrograms of cytomel at one time along with tyrosin wait did you say a hundred yeah yeah so um lost her hair a bunch of really really you know bad stuff there happened with your thyroid she's got you know that back she's got her hair back but you know she's getting stronger she's sleeping better her skin looks better but just can't get leaner um to save her life right now we're back up to 2000 calories i'm trying to get us back to around 2400 and really just hang out there for like three to six months and really recover but i'd love to hear your guys thoughts we've done some testing with cabral so i could i could bring that up if needed oh i would love to hear what dr cabral said yeah now i totally remember i so we talked on the coaching call nci and i just thought this was a really interesting very challenging situation because as i was throwing things at him he's like yeah we did that yeah we did that so he's done a lot of the things uh that we would probably recommend i'd love to hear what dr cabral came back with what testing you guys did with the functional medicine practitioners for sure for sure so i mean we haven't spoken with dr cabral himself but that'd be that'd be awesome but um so progesterone is is pretty low but i mean that makes sense given that she's you know post menopause she's not creating that corpus luteum anymore so now most of that progesterone of course is going to be coming from her adrenals so that might be something that we can look at you know maybe trying to heal the adrenals but like her thyroid doesn't look you know terrible considering you know she's in her 60s post menopause um tsh is a bit low no not really high on the antibody so she doesn't have Hashimoto's um a1c was a bit high um vitamin d looks fine free t4 free t3 both look fine so it's like what what exactly could be okay you going on here okay so um so here's what i think is going on and i asked you those questions about working with a functional medicine practitioner because there could be something there but it doesn't sound like there is anything glaring there and i don't i don't necessarily think anything's wrong with her either the the human body has a really amazing capacity to adapt and some people's metabolic adaptation either through life experiences or through genetics or a combination of both can really move in that negative direction okay i noticed you put here in the in the questions that she competed as in bikini in the past okay and this was when did she compete in bikini from 2012 to 2014 and in her words she she crashed and burned after the very last one so she did two years in her 50s because she's 61 now yeah two years in her 50s so this is post menopause and she two years of bikini competitive of competing in bikinis is gnarly gnarly and she said she crashed so um there's this theory in fact i think it was jason phillips that brought this to me that said that you when you do that to your body sometimes it has this memory and it really really really develops this incredible ability to adapt in the opposite direction you cut calories boom it becomes super efficient right away because of its its its experience and maybe something that you did uh before like crash dieting that kind of stuff and she did that for two years i think she you need to keep her where she's at and you need to focus on making her feel healthy and strong for a while before even attempting to do a cut because her body is negatively adapting or you know metabolically adapting really fast you went from 2400 to 16 her calories saw no weight loss her body is like uh i'm holding on uh to this weight now the fact that you could bump her calories without adding lots of body weight did she gain a lot of body weight while you did that reverse diet dude like half a pound like maybe a pound from you know 1400 up to 2400 it was great yeah and how much weight is she trying to lose what's the goal um honestly probably not much you know like maybe 10 to 20 pounds like oh no listen don't don't don't put her on a cut i keep her here for a year and i i would have a conversation with her and say look for the next year we're just going to try and sculpt shape strengthen make you feel really strong in the gym and don't tell her this because you always want to under promise but what probably is going to happen is in that year of focusing on strength and mobility and health she'll probably get leaner but i wouldn't even say that because it might not happen but i would hang around there for a while her her body to get real comfortable with the fact that food is coming and that she's strong and that strength is the priority um and i would even 10 pounds to lose who cares keep her there for a year is what i would do yeah and we've definitely been having having that conversation her mindset around it is a lot better now she knows that's what we need to do and honestly i've experienced this myself because i know a lot of coaches in the space start from like a place of like being in sports and like they're a hard gainer like i started on the complete opposite end of the spectrum i was like five foot four 230 pounds i sucked at sports so i lost 130 pounds but i was so terrified to go to maintenance or to go in a bulk that i spent so much time in this chronic deficit that now even today when i try to go in a cut it works but like the hunger signal is intense yeah intense yeah that's that memory i think you were talking about it is and you can't because we often do this as trainers and coaches especially the science-based crowd um is they try to separate the physiological from the psychological so you know here's the deal is yet are you getting you know for you are you getting you know a stronger ghrelin response are you getting stronger you know biochemical responses to go into a cut than let's say someone else i don't maybe it's the same but your experience of that signal is stronger because of your background which means it doesn't matter which it doesn't i don't care right it doesn't matter the experience at the end of the day is what matters so um i think i think you need to keep your client in this high calorie strength focused kind of phase for a while well and a good way to remind her too is that listen you did a and she probably knows that she did a ton of damage in those two years at that age of hard hard hard cutting like that and so like like give me a little bit of time as if i'm a coach i'm like hey give me some time you know you beat it up for two years give give me at least a year or so yeah really trying and and reminding her how far we've already come the fact that we've moved the calorie intake from 1500 to 2400 calories and gain a half a pound yeah and gain a half pound we are kicking ass like we are doing really really well so just remind her that because i know she's probably because of her past she has this tendency to probably want to get leaner but remind her too that's what got her in trouble you know those back in her 50s and don't try to force this because what you may be tempted to do is be like well let's keep reverse dieting you and get you up to 3000 or 3200 or right don't don't force it okay because uh obviously her body is like trying to chill right her body's saying no no no i'm not going in any crazy direction so just keep it kind of chill focus on the strength focus on the muscle and give her like tell her look for two years you get you at the opposite direction this ain't going to change in three months you got to give me some time to really convince your body it's okay to go in the other direction and i'm going to tell you right now you stay here for a year she's probably going to get leaner anyway yeah yeah and i mean i experienced that myself when i finally bit the bullet and just ate maintenance or ate at a slight surplus and it was very slow for sure but i mean of course as you guys know you feel better you perform better you sleep better yeah you know what you said about um not like trying to push it and go up to like 3000 calories this is kind of what i was talking about adam about what um eric trexler on stronger by science was talking about in regards to reverse dieting that like we don't have infinite metabolism you can't just keep pushing it like at some point it's going to trickle over into just gaining body fat that was kind of like their main takeaway and like kind of leaning more towards like just bringing people up to where they're maintenance should be rather than this slow gradual increase like the results seem to be the same one of them just takes a lot less time so that's kind of what we're doing this time instead of adding 50 calories every week again we're adding like 100 200 just to get back to homeostasis as fast as possible yeah that's that's that's fine so long as she feels good doing it and it doesn't mess with her mentally too much and all that because you got to consider all that okay so you got to be careful with science because science and data can make you ignore your client saying oh i don't feel good eating this much oh no no don't worry we got to keep it we got to get there faster like don't do that because you could cause a reverse effect from her psychologically mentally and then you're screwed because that's everything that's everything with your client eric's a great guy by the way we had him on the show we're going to air that at some point really smart dude so i love their information but yeah dude you got to take your time bro take have her take your time and have her change her focus looks like her body is like holding on but what's cool is it it adapted in the other way as well so she's got like it sounds like she's got great capacity for strength and muscle as well so at 61 that's phenomenal so reminder of that absolutely all right awesome thank you guys you gotta say thanks for calling in yes sir yeah i remember i had a client this is kind of similar not the same but i had a client who had chronic back pain for years and years and years and years and they couldn't figure out what's wrong they did MRI and this and that and the doctor's like well you got a slightly hurting a disc i guess we could try this surgery she's like no i don't want to do that i'll just deal with it anyway she hires me and she says will my back get better like well how long has your back been hurting this way she's like well you know over 10 years so so i said probably but i'm not sure but let's see what happened i trained her for over a year and she got stronger got more mobile everything felt better the back pain didn't really improve until like a year and a half later it was a year and a half later that she started noticing that her back started feeling better and then a year after that it became no longer a problem and her and i would talk about this and she's like you know i think there's a big part of the experience of pain i wonder if it was just how so used to it and so because it then as it started going away i started letting go of it and then it totally went away i said i mean that totally could be it but psychological you can't separate the two you know and so like you know situations like this we tend to try to separate the two like good luck that's not how it works yeah i think he's doing an incredible job i mean smart yeah no when we talked on on nci and i was kind of going around around with them like listen i you know i think you've done you've checked a lot of the boxes that i would have checked like with her of like some obvious things that we need to be fixed i think you're doing a great job as a coach and i wouldn't recommend trying to cut her anymore or doing like that but think about how important it is that he presented the right way sure because what if he presents it like i can't figure out what's wrong with you right right you know what i mean like what do you mean something's wrong with me yeah he versus hey we looked at everything everything looks good your body's doing exactly what it's supposed to yeah and here's why and you know presenting it that way versus you know like something's wrong with you right hey look if you like mind pump head over to mind pump free dot com and check out our guides we have free guides that can help you with almost any health or fitness goal you can also find all of us on social media so justin is at mind pump justin on instagram adam is also on instagram at mind pump adam and you can find me on twitter at mind pumps out this one's really important and that is to phase your training if somebody trains for a full year doing a bench press and they're always aiming for five reps if you compared that person to a person who did bench press where they did three or four weeks of five reps but then they did three or four weeks of 12 reps and three or four weeks of let's say 15 to 20 reps and then they'll throw in some supersets at the end of that year you're going to see more consistent progress from the person who's moving in and out and less injury that's another thing you'll see less injury as well