 Hey everyone, welcome to Mind Pump. In this episode, you're going to learn how to use stretching to build muscle. Yeah, you can really do that. Also, you're going to learn how to improve your sleep and a lot of other great things. In the second half of the episode, we have four live callers who ask questions like, Hey, can I build muscle working out only 20 minutes a day? And the answer is, well, wait and find out. And then also, hey, I'm trying to bulk, but I'm really active in my day-to-day life. Those questions and more. And if you have very little time and you want to get just short clips from these episodes, go to our Mind Pump Clips channel and subscribe. All right. Enjoy the show. Here's an interesting way to stimulate muscle growth, loaded, passive stretching. No joke. Studies show that this actually builds more muscle. You just got to do it the right way and at the right time. What's the term for that? Well, it's static stretching, but it's loaded. So there's one study I read where Norwegian scientists did this with athletes and saw tremendous growth in both fast-switch and slow-twitch muscle fibers. And then there was another study that did this on more advanced athletes and it saw an improvement of 6% more muscle growth by adding this. Now, the key, go ahead. Yeah, this attributed more to the fact that you're holding it in range and you have this like real isometric, strong type of contraction. Totally. That might be because what's interesting is you're not trying to. So let me let me paint the picture first so we can address that. All right, yeah. So essentially, I think it's that though. So do I. So essentially what you do is first off the studies, they're doing the stretching very frequently. So this is done like five days a week. OK, so this would be done with every workout. Number two, it's typically done after a workout or at the end of a set. So to give you an example, let's say I did calf raises on a leg press. So I have my legs out in front of me. I'm doing calf raises and I do a set until I can't do really too many more reps and I'm going to stop the set. Then what I do is I stop by, I don't rack the weight. I let the weight drop so that my calves are in this deep stretch position and then I hold that for 60 seconds. Now it's passive in the sense that I'm not trying to hold it. OK, so it's not like a isometric contraction where I'm trying to hold a weight or balance it or stabilize it. However, I do think some of that's still happening, right? Because the CNS, the muscles have to support it. It could be somewhat passive. It's not passive. You can't call that passive. That's what it's still referred to in the studies. Really? Yeah. So you can't call that passive. I could. It's not because then you would be resting on a joint. You would your you are literally staying in order to keep that from the way crushing you crushing you, right? Or ripping your ripping your Achilles off. Well, it's not that you are. You are actively contracting. Well, it's not that different from, you know, remember back in the day when you would stretch a client and the client has to relax and you push them to stretch, but you don't tell them to activate. You just let's say old school, right? I'm just going to hold your hamstring and stretch very similar. Their CNS is what is preventing that muscle from stretching any further. So I do think that there's some muscle contraction involved, but they call it passive because the person isn't actively trying to. So the force is basically kind of holding them in that position. Pushing them down and sustaining that range of motion. And this is present in a lot of training methodologies. I know in the 80s, this was getting some what popular. I know in the 90s. It's popular bodybuilding. Yes. Yeah. In fact, it's made its way into. And that's why I asked you the term for because there's a there is a term for the one that you do in the workout, like interest, interest set, set, stretching, interest set, stretching or they'll say facial stretching, which I don't like that term because the fascia is like the super tough tissue. Yeah. So it's a bit misleading that you're going to stretch it. And there's lots of theories, you know, like one of the body and this is the good and the bad of the bodybuilding, you know, coaches and trainers, the good is they observe things at work and they repeat it over and over. And then the bad is they try to, you know, explain it away or explain how it's working and the explanation is usually wrong, but it doesn't mean the results are wrong. I don't think that's necessarily bad. I mean, that's what you would try and do, right? You observe something, you see it works. It's like you try and communicate as best you can. Well, I blame more people that harshly criticize that so much. Well, that's why I think it's bad. I think it's just like it's like harshly criticizing chi and things like that. Instead of investigating what is going on here and maybe there's instead, we want to, and this is one of the annoying things that can't stand about. I can't understand it. Dismiss it. That's right. Or, you know, I, you know, because there's there's something that they're saying that is like your explanation is scientifically wrong. Yes. So then all of a sudden we hammer it and then other people go, oh, that's stupid. I saw some I saw some really smart guy dismiss that and break it down. That's not true. And so then also we dismiss something that there's something there. Well, so I agree with you. The problem, the reason why I think it's bad is because it does set them up for that, right? So instead of saying, hey, this works. We're not quite sure how it works, but we see that it works quite consistently. What they'll do is we'll say, here's what we think. We think that we're stretching the fascia. And as the fascia expands, it allows for more room for muscle growth. OK, so that's easy. It's easy to attack that. And then what happens is people attack the results, just like adrenal fatigue. Remember when the wellness people were like, oh, adrenal fatigue, here's all the symptoms. And then scientists would come out and be like, the adrenals don't get fatigued. OK, well, really what's happening is there's a dysfunction between or, you know, miscommunication, if you will, between the hypothalamus, the pituitary, the thyroid and the adrenals. So now that's what they call it, right? They refer to it as that's not adrenal fatigue. But the symptoms are still the same and the solutions are the same, the same. So I don't know if we're stretching the fascia. I think what you guys think, my theory, my hypothesis is because it's in this deep stretch position, the CNS maintains some sort of muscle contraction that is placing another stress or demand on the muscle. And it's it's a new novel stimulus. Well, not to mention this is where we tend to be the weakest, too, right? Is at the end range, at the end ranges of emotion, we are the weakest. And so loading that and in being in this kind of isometric position, I think you were you're going to get some recruitment there, which yeah, you expand that strength curve just a bit more because now we're focusing on a little bit further beyond, you know, just that peak of contraction. So it's like you're you just have more muscle potential potential at that point. Yeah, Tom Plats did this really well. He was a bodybuilder in the 70s and 80s. And in fact, you can look them up. One of the most flexible bodybuilders of all time. This guy would do the splits and just creating very muscular, right? But he did this at the end of every workout. He would do these really deep static stretches and you would talk about how painful it was. So the way to do this, if you want to experiment with this is when you when you're done training a body part is to grab either a light set of dumbbells or cables, not heavy, because you'll put yourself in a vulnerable position. But let's say I'm doing chess and I'm done with chest. I would grab maybe 20 pound dumbbells and then I'd sit in a fly position and just try to let the dumbbells go down as far as I can let them go and stretch the pump muscle, right? So for back, I would just like hang from a bar for biceps. I maybe would grab onto a bar behind me and get into a deep stretch for quads. Obviously I could sit on my heels and it's gnarly. I've experimented a lot with this and I do see muscle growth from it. I do. It's almost like now I don't see it like I see this kind of initial growth and then it kind of plateaus a little bit. But nonetheless, you get some and it's an easy thing to add. Literally a 10 minute of really deep static stretching at the end of your workout. Get you some of these results. I don't want to recommend this because I don't want because of the probably the high risk potentially for the average person. But I saw a lot of benefits when we would do this actually with very loaded. And so like this was my early 20s. This was one of the things I think that helped me get beyond like the 225 bench. So back when like my like I don't even think I was even able to bench 225. It was getting to the place where I could do 20. I remember my buddies putting 315 on the bar and each guy standing on your side and then me holding it in the in the straight like just barely off and being in that isometric position for like five seconds. I also remember just racking it and then holding it and just getting the CNS used to stabilizing that much way at the tops, holding that much and trying to drive that much force from the bottom. Man, I got really comfortable with being able. And I know you're recommending doing a lightweight in that position. This is more of a stretch like you're trying to get as much of a stretch as possible. What you're doing is isometric and that is also freaking amazing. Well, it's muscle recruitment is really what you're doing, which is great. Because I mean, I used to do the same thing and it was really teaching the body like this is the literal demand you're going to need at this bottom position. And so to be able to like connect to that and understand how much more you have to produce, you know, to work on that and then recruit more muscle fibers, I think that's a valuable way to, you know, approach getting beyond what you're capable of. What's crazy is with isometric stuff, all of all the muscle contractions that activates most muscle fibers. Yeah. When you're pushing against an immovable object as hard as you can, your muscle fibers just all activate because the weight or whatever is not moving. Yeah. And so when people talk about, oh, try to activate more muscle fibers, try to activate like a hard isometric will do it better than anything else. And easy, by the way, an easy piece of equipment you could create yourself is you could bolt two chains to the ground. And so you have multiple attachments. And then you could literally, you know, if you have collars attached to chains of collars, put a bar on it, get underneath it with a bench and just push, you know, in different positions or squat in different positions and just drive into it for 10, 15 seconds. I guess what I'm confused about or what I can't quite wrap my brain around is how those two ways are that different. And the way that I'm communicating, why would that not be why would you not get all the same benefits that you're talking about in addition to also trying to move this immovable object? So you're like, who is going to potentially build more muscle? Okay, then we'll say, let's say you and I, our routines are identical and everything, everything's identical. The only difference is you take a 20 pound dumbbells and you hold the deep, deep stretch. I take the barbell and I go into a deep stretch and put 315 on it and hold it like, who's going to benefit the most out of this and how much are they that much different? They're different. They both have a different demand on the body. So what you're doing is much more demanding. It's a different curve too. Yeah, like if I'm driving into something as hard as I can, that's a much bigger demand on the body. It's going to require a little bit more recovery, cause a little more damage than just, you know, sitting in a stretch or holding a stretch, which is definitely more passive. So I think that's the difference. I don't necessarily think one is better than the other. It depends on who you apply it to, what other stresses they have in their training. I don't know about applying both at the same time. That might be too much. Yeah. I think that would be, I think, I think they're, and I think they're too similar that you're kind of like. They are similar. It's like, why, why? I would probably play with one of the other. I think I would see myself, let's say I had a really heavy chest training day anyways. I would probably end it with something that you're doing this versus, let's say, I'm going to, this would, what I'm doing would be something closer to the beginning of the workout where I'm fresh. I agree. Cause I want to be able to give everything I got. I 100% agree. I would do the stretch at the end when I already have a crazy pump. Cause by the way, a pump with a deep stretch feels crazy. What you're saying to activate all the muscle fibers, start your workout out with a hard isometric push or contraction, then get into your sets. Yeah. You're more likely to have those muscle fibers be active throughout the workout. You know, it's funny in like what's a similar and you, in anybody who's done this before. By the way, this is pre-priming and post-priming. Maps prime, we put this in there. Yeah, yeah, I know. So this kind of reminds me, I always love, like so I was, I was deadlifting heavy the other day. I always love to jump up on the pull-up bar after I do a heavy, a heavy deadlift. You go, you go deadlift 400 plus pounds for a couple singles or triples. And then you jump up on the pull-up bar. You would think you would be fatigued because you just lifted this super heavy weight, but you, I think you, you act so much. Yeah, you've recruited so much back muscle that you go to do the pull-up and you, I mean, I fly up. It's such a wild feeling. So if you've never experimented with that. So I think that going back to your point you're making, you're right. That's how I would do that. I would do the, the 315 hold the bottom, do that for, you know, one or two times and then go into my bench press. And I think I would see benefits from that. Dude, speaking of pull-ups, yesterday I was like, I'm going to, I'm going to just do like one set per body part. I don't have much time. And I got to, to pull-ups. And I said, I'm going to see how many I can do. I haven't done that in a long time, fresh. Like let's just see how many pull-ups I can do. I got to 20. Really? 20 pull-ups. As heavy as you are right now too. I'm not super heavy right now. I'm only 206 right now. Oh, you've came down quite a bit. Yeah, because it's a snoring. Keeping the snoring under control. Did you really get 20? 20 reps at 206. Now, could I do that too? Were you watching them, Doug? I was not. Oh, yeah. Yeah, they suspect pull-ups were they like, I haven't seen them. Out or what? Uh, they were, no, no, no, no, no. They were, they were good enough. I definitely didn't, I definitely didn't do the ones where I hang at the bottom. Right. And so it was like I'd stop here and then come all the way up and stop here. But hanging, if I went at the bottom and hung, I think I'd get like 10, you know, 12. Yeah, that's good to say. That's where I'm at, like 10, dude. Yeah, I do lock it up. But you also, I mean, how do you weigh, how much do you weigh right now? Like 225 at least. Oh, well, that's not too bad. Maybe 230, yeah. Yeah, see, I would do, I would, if I was 230, I think I wouldn't be able to do more than 10 myself. So I know that's why I remember when I first started cutting way back in the day. And then I did more pull-ups and I forgot that I was lighter. So I'm like, oh, I'm getting stronger while I'm cutting. This is great. And like writing it down. Yeah. Oh yeah, I lost 10 pounds. Pull-ups are such a funny thing. Like, I mean, I'm doing, I've been doing them pretty consistent in my routine lately. So actually I'm pretty strong. I think I did the other day, 12 of them. And I'm like, it's so heavy. I'm at 235 right now. Oh, wow. So for me to wrap out 12 at 235, if I got all the way down to 200 right now, I should be able, and then if I just kept doing pull-ups and reduced my weight down there, I would just, I would fly up there. What body fat percentage would you be at? 200 pounds, like 2%? Yeah, well, my, my, okay, my, You would be shredded. My national show, which was amateur going pro, was 203. Oh, so that's stage weight. Yeah, that's, that's stage weight and smaller. I wasn't, like, I'm much bigger. And I, because then I went to pro, and then I hit pro stage at 213, 214. Oh, okay. Yeah, yeah. So I could, but I don't have, I don't think I have nowhere, I don't know where near, definitely not as close as muscle. With the lean body mass. Yeah, I could easily get down to, I think, 205 to 209. And I wouldn't be as shredded as stage, because I don't think I have some, I'm not training with the same volume and frequency I was. Yeah, at the body weight I'm at now, I probably am sitting around 8% body fat, I guess, something like that. So I don't, I don't want to go any lower. But the way I'm maintaining it is just, just generally not eating as much. I mean, I'm not really cutting much, you know, I just, you know, I'll, I'll skip a meal here and there and just not snack. And it seems to keep me, you know, where I'm at. It's funny, since going on, you know, TRT, and then, you know, I'll mess around with some of the peptides here and there. It's like all this muscle memory I have from all the years of training really turns everything on, which is cool. But also it's like, if I don't keep myself this lean, I snore. And I hate wearing the freaking shit that makes you not snore. Either the CPAP or this or that. I'm like, babe, my wife's like, put it on. I'm like, I, you don't understand. I feel like, like Darth Vader. Yeah. Well, it's also like a big neck. It's like, oh, you're potentially going to have sleep apnea. Tripped me out. I was like, oh man. I don't know, too. I also feel it's kind of like going to get in caffeine plants. You know, it's kind of like the same thing. It's like, you know, you can fix it. That's, that's what you battle with. The same thing why I won't do it. It's like the same reason why I won't go order the CPAP is because I, I know if I discipline myself to get to get down to low. Wait, what does that mean with caffeine plants? Has that, has that. I mean, it's like, it's mean that you, oh, you don't get that? It's something you can fix. Going, you could go get caffeine plants and make your cast look bigger and better. Or you could go and you could put a CPAP machine on and to improve your sleep. But you know, you're a, you're a professional in that field. You know how to address both of those things. Very good. Got it. You get it? That makes sense. I was trying to connect to this. Was that off? Was that off Doug when I did it? I got it, Adam. Okay. I was like, I thought it was an easy analogy. That was good. That was really good. Yeah. I mean, I mean, and it, coming from our profession, right? It's different like if it's, I mean, this is something like. You're right. I don't want to do it artificially. Yeah. I want to do it the right way because here's the way I look at it is if I, if my body's too big, even if it's not body fat, because that was at first I was stubborn because I'm like screwed. I'm lean. I don't give a shit, you know? Yeah. But look, if my body's just too big, it's telling you. That's telling me. So if I need to add something to my, to, you know, to keep me to get a good sleep, then I'm just too big, you know? My frame is not made to be, you know, heavier than what I'm at right now. Yeah. You know, that's, to me, that's why I haven't because I, and I know that, you know what I'm saying? I know, I know that. I know my body is giving me those signs naturally. It's like, and it would fly right in the face of everything we preach and we talk. All right. All right. Here comes the rest of the show. Speaking of sleep, I was reading some studies on blue light blocking glasses. We're supposed to talk about Felix Ray today. That's the company we work with. They provide blue light blocking glasses, but. The best in the industry. Well, yeah, they're great. But I was reading about insomnia. Not the cheapest, by the way. Huh? Not the cheapest, by the way. No, I didn't go with cheap anything. I'm going to do that for now on all commercials. By the way, not the cheapest. You can get on Amazon, get some fake ass shit for 20 bucks if you want. Yeah, dude. That's an always an option. It just is. No, but for insomnia, I didn't even realize it. So I think insomnia, I think like, oh, this is like a really bad sleep issue. They're testing blue light blocking glasses on insomnia and having relatively good success. So for people who really have sleep issues, who just, it's just like, oh my gosh, I can't sleep or wake up through other night. They put blue light blocking glasses on these people two or three hours before bed and seeing significant improvements. And you know, so for people who suffer from insomnia, this can be just a terrible, terrible situation. It sucks. If you've ever lost sleep for more than two or three nights, you know how would have told that place is on the body. And all the treatments for insomnia are like, they're pharmaceutical and they have their own side effects. Like people take these sleep medications, end up waking up in the middle of the night, eating food or having sex with their spouse, not remembering it the next day. Like weird side effects, right? Yeah. This is a very easy non-pharmaceutical. Did you know that, Doug? I did not know that. Yes, bro, I'm not making this up. This is a real, it's not a very common side effect, but people will take, like, I don't remember, was it Lunesta is one of them? Oh really? They'll take these pharmaceuticals and then they'll report, like the next day their spouse is like, man, we had, it was great sex last night. Oh really? So the other person's aware of it? Yes. I was just a little concerned about that. But they themselves are like, I don't remember, or they'll gain weight and they don't know that they're gaining weight. There was this one lady that was gaining weight, couldn't figure out why and put up hitting cameras to figure out what the hell's going on. She'd wake up in the middle of the night and make herself sandwiches and you didn't go back to bed and not remember it. Wow. I've trained clients like that. Really? Oh yeah, no, I've trained clients that had to put, like, latches and stuff on the... No. Yeah, yeah, yeah. To lock themselves out? Yeah, because they would literally get up and sleep walk into the kitchen and eat. Yeah, I'll never forget, I had this guy, this guy leaving. That is crazy. Yeah, he was like 350 pounds, big dude. And... It's like the perfect excuse, though, at the same time. Yeah, you know, it's like... I think as a trainer, that's what... Because it was... It's hard to believe. Yeah, it was so rare. It's like, come on, bro. He's like, dude, Adam, I have to... I just installed a latch on there, so I'm like not... And so, I don't know how much of it is like, you're half aware, you're half not aware, you think you're dreaming, you think... Either that or you're half aware and then you forget. Yeah. You know what I mean? Yeah, right, right, right. Yeah, right, right. But I mean, I literally had a client, though, that was a challenge. That is crazy. Anyway, they found with blue light blocking glasses like significant improvement in a lot of people. So if you have really bad sleep issues, test it out because it's an easy thing to try. You're waking up with a sex dick and you don't know why. Blue lights. So I was probably, I'm probably the most... I mean, I think everybody else is like the least excited about that investment, everything like... So I was very adamant about the investment and feel it's great because I still... So this is my bet on this, right? Is that I think that because of how much we continue to adopt technology and the phones are becoming more and more like another limb to us, I see my own behaviors and I'm aware of it and I'm always trying to beat it. So I got to think that a majority of people have really bad habits around iPads, laptops, computers, phones, being in the bed with them and how much that's disrupting sleep. And what I also know about humans is that we are terrible at breaking addictions like that. And so giving you something that will help mitigate that and that will dramatically improve your sleep. So I'm betting on people's inability to discipline themselves to not put their technology down in their bedrooms, but starting more and more research, more and more studies, more and more adversaries. Like you just put these on. Exactly. And so that to me, and Felix Gray is one of the leaders in that space. And so, and they look cool and all other things. Well, the bigger difference, the bigger... Exactly. That's a big difference. Because other... Well, that was a selling point for me because I'm guilty of this laying in bed watching Netflix or something late at night. And I mean, I try... I remember when we first started this podcast years ago, you would be wearing those orange ones. And I tried to get on like, I'm like, I can't do this. It ruins the... It changes all the colors of TV. Bro, you want to know what's weird? So I put them on. I got those orange ones back then and I put them on because I was going to eat some food and it changed the experience of dining. Because now all my food is orange. All brown, all brown, all those brown colors. Yeah, dude. I'm like, what the fuck? It's like when ketchup tried to sell their black ketchup. Oh, remember that? I fucking want to eat black because it just reminds you of like some kind of like putrid, like rotten food, right? Like eating black, you know, it's like... I always thought clear Pepsi was cool though, but that never made it either. No, man. You want your cola brown. It's so ingrained. It's so ingrained. Yeah, it's just like... That just shows you how brilliant marketing though we've done. Totally. Because it would have been switched the other way around if cola was sold as clear from the very beginning. I bet you they would have had this thing. Well, I was thinking like talking about the sleep stuff, like in patterns and everything else, like my kids are like super dependent on white noise. To me, I kind of trip out about I'm like, is this going to be something they're going to have to work their way through eventually and like have some other option? Is this just the thing that they're always going to have to have the sleep and like the association with that? So I'm like, we're trying out right now to try it without it, but then Ethan's a real light sleeper. That's so interesting you bring that up, Justin, because I've been wrestling with that with Katrina for since the beginning because she was like, I mean that and like pitch black. She makes his room. Bro, that's a really nice room. She tapes... Katrina tapes the light on the smoke alarm. Like do you cannot fucking see anything? No, bro. Like there is no light that... From the outside of my house, it looks like I told my wife, it's honey, it looks like we're making drugs because his window faces out and it's in tin foil. She put aluminum foil and taped around it. Bro, we have... I'm like, what are we making then? We have all of that. We have... She did the blackout thing, then we have the blackout. I mean, you can not a... Not an ounce of light sneaks in and he always has his white noise. Last night, he woke up and I had to go up there and it's because his white noise went off. Yeah. And I'm just like, damn, dude. We've gone through all that. I mean, we've trained... How loud is it? Because Jessica puts white noise in Rayleigh's room. It's loud. Yeah. It's like, you can hear it in the other rooms sometimes. Do you guys have the hack or the hatch? We do the hatch and she has another one. She runs it at 40%, which I don't think it's too... No, we have the hatch on the end of his room and then we have another white noise machine by the door because then when the other kids get up for school... So that's what she does when we go... When we travel, like hotels or something like that, she'll put two or three. Sometimes we've had three white noises going on in the room. Can you imagine? Like, there's like a fucking storm. Competing like... One's like the rainforest, one's waves, one's like the chirping wave. I'm like, where am I? But... I can't sleep in that too much, dude. I mean, I lost this battle because Katrina really has really owned the knights and raising our son and taking care of him. Yeah, so you can't say shit. And so I can't say shit, right? So I put my two cents in because I don't really agree and then she's like, I mean, you can handle them if you want. I'm like, okay, I'm gonna run the white noise. She's gonna say white noise it is. Yes, it's working. But I'm like, what sucks is now to your point, I mean, and your kids are much older than mine. I'm just like, I'm so concerned that like, we always are gonna have... 12, dude, and he still has to have it. And so then it's like, if he goes, I mean, he's actually okay though, if he goes and sleeps at another kid's house and like, that's what I was concerned about. I'm like, am I gonna get a phone call? I can't sleep, dad. Because we've had kids stay over and they've had that same problem. Like, they didn't have like all those real specific, every kid is so individual to their like sleep routine and their needs and stuff. And so it was like, I felt bad because Everett's dealt with this the most, he's younger. And so like, some of his friends are just like so dependent on like a specific stuff. The animal, a specific type of like music. So his friends want music. Yeah, I feel like we've gone too far. Yeah, we're intervening, dude. Of course we have. I don't know, when I was a kid, when I was a kid, I saw watch old home videos, you know, and we have a big family. And you see me, I'm sleeping on in the stroller or in the car and it's like 50, you know, loud ass Italians in the garage eating, making food, laughing, whatever. You know, asleep over there. So I'm like, maybe, I don't know. Are we overdoing it? I don't know. Yeah, I don't know. Same here, Jessica manages it and I say anything and she says, you want to take it? I'm like, well, I guess not. That's how I lost that battle. I was just like, and she does all the research. She's also like that, right? Yeah, and I know they say it's better for their sleep. I get it, you know what I'm saying? But then the counter to that is that, but then you train them to have to have that environment where, and then so it's like anything outside of the, a little bit of light creeps in, a little bit of different noise gets startles them and they felt versus, I mean, like you said, like I was born that way too. Vacuum mom could be vacuuming cleaning and noise going, music going. Parties, whatever it is. Yeah, it didn't matter. I would sleep right through it. A noisy house. Yeah, we turned out okay. Maybe not. Now, okay, so what are you guys all like in your, I'm curious because this is, like this is, we're touching on like one of the, one of the battles in my house, right? Because could, Tread carefully, Adam. Yeah, I know. It's okay, this is the same battle. See how I set the table here, right? So, okay. And this also is why I think she does this because she is more like this. So one of the things that drives me crazy is we stay a lot of times at hotels that are like right on the ocean. And I love to wide open doors, feel the ocean breeze coming in, hear the waves crashing. But that allows potential, you know, street lights or neighbor, something, there's something light to creep in. And like Katrina just dog bark. She just can't, she can't have any light creeping into our room. And at our house, I mean, you can, you can, from my house, you can smell the ocean and stuff like that. So I want it wide open. We have this awesome little balcony area too. So it's like blocks from like hardcore direct wind. So I just, I want to sleep with it wide open every night. And she just can't. And she, and I can't get her to wear a mask because she has fake eyelashes. So it's just, what the fuck dude? There's no compromise here for me, man. So you mean to tell me, I got to, I'm the one that wears the princess mask. I got to be right. Yeah, but I usually take like a pillow smash in my face, but I've learned, because yeah, I don't like like, all this crazy light coming in. Courtney wants everything open. Oh, that's funny. So Courtney's more like, she actually likes the light coming in because it helps her wake up. And I'm like, yeah, but like, I don't want to wake up that early all the time. So you want to hear something interesting? Well, first, where are you? Where is you? Oh, I'm like you. Jessica is extremely light sleeper, extremely light sleeper. And that's more common. It's usually the woman, the wife, that is more, that is a lighter sleeper, especially if they have kids. Which is ironic because you think evolutionary because you love to go back to that all the time. You would think that us as the protectors would get woken up. No, I read about this. You know what's funny? I read about this. So when a woman has a baby, her body becomes primed for vigilance. So her hormones change, everything changes to become more. Okay, that makes sense. More anxious to hear anything with the baby. That makes sense because she's taking care of him 90% of the time. And so she now, all of a sudden her senses are heightened to where she can hear, see, whatever. So I experienced this. So obviously my oldest is 17. So I have 17 years of this. I won't wake up typically if the baby cries or whatever. And Jessica will tell me the next day. And I remember this even with my older kids. But if there's a noise that sounds like someone's coming in the house, I jump out of bed like a monster. So it's very interesting. But yeah, the woman's body, it becomes primed for hypervigilance. So sleep. So it's funny because Jessica's like, I can't sleep like I used to. And other moms are like, it'll never go back. She's like, what the hell? So we did research and they're like, yeah, once you become a mom, it's like your body is just primed. It's primed to not really get too much sleep because you got to be ready all the time. All these women are like, I'm not having any. Stay ready. I mean, that's like, it's such a hard compromise, right? In that situation. And it's so rough for me because that is like, I mean, you want to talk about one of my favorite things in the world is to listen to the ocean crashing. Bro, you don't even know. Jessica is such a light sleeper. If I go downstairs, so bedroom, right? Go down the stairs, go around the corner downstairs. And I take a supplement so that you hear the pills go through the bottle. She wakes up. Oh, God. She's like, get all your supplements ready. I can just imagine your house thing because I know you. She has to be mad at you at least fucking two out of three days. Yes, because I'm loud. Yes, I know. You know how hard it is for me? So I'm like, plop, plop, plop, plop, plop, huh? Yeah, so it's a, but I think we found our nice, our nice meeting. Speaking of sleep, you guys would love this. I didn't film this. I should have filmed this, but so at night when we put Aurelius to bed, Jessica started praying before bed with him. So she gets down on her knees and then he does the whole thing. So he started doing this thing where he he holds his hands like this and then he just does a bunch of gibberish. And then he goes, he got a video. And he goes, amen. And then he gets up and goes to bed, dude. It's the cutest thing. It's the cutest thing you ever seen in your life. That's so great. He's so cute. I love it. Oh, the other night we're having another thing. It's fun. This was funny. We were eating dinner and I sit him in his, uh, his high chair and he's like, he's leaning. He's leaning like this. Something like fixing him, you know? And then he'll lean like this way. You don't want to sit. I'm like, wait, sit straight. What are you doing, dude? And then I smell and I'm like, oh, you pooped. You just want to sit on it. Come on, dad. Bro, I can't fix him, you know what I'm trying to straighten him out? Poor kid, I don't want to sit on it. I don't want to sit on that. We were laughing so hard, because you don't want to get his diaper changed either, you know? Of course not, you're going to keep playing. I'm like, why does he got like a gangster on him? I'm like, sit straight, dude. I can't move inside. There's not a funny thing with Ethan. And he's funny, because he knows like, he doesn't like swear anything around us, but I know he does with his friends every now and then, and he's like, you know, he's a little teenager. Yeah, what grade is he in right now? So, he's seventh grade. Oh, for sure, yes. Right, and his friends, it's that whole age where you just want to say whatever because you can and like you're cool, and that's what people on TV do and whatever. And so, I hadn't like caught any sense of him trying to do that or anything, but then Courtney found this note near his phone, which he uses for an alarm clock too. And it was like a message for him. It was like, it's like, get up you lazy effing bastard. Like exclamation marks, like he's trying to like hammer himself to actually wake up. And instead of 7 a.m., he put it for 7 p.m., so it went off like later and screwed it up. We're just dying, dude, you know. So many things you just did wrong there, pal. Poor kid. Hey, did you guys, one of the, this has to be one of the most interesting headlines I've ever read in my entire life. Oh, please tell me you're gonna bring up what I think you are, the Beyond Burger guy. So, Beyond Meat, right? Oh, somebody sent this to me, dude. Tell me what it is. So, this is the company. Make sure it's Beyond Meat, Doug. I'm saying the right thing. Yeah, it says Beyond Meat. The C.O.O. Well, I wrote it there, but make sure it's right. Double check. So the Beyond Meat, C.O.O. Now, here, let's paint the context. Beyond Meat is a company that makes vegan products that taste like their animal product counterparts. So they make the burgers, they taste good. Oh, it's vegan because we don't like to kill animals. We like to not hurt animals and it's great and it's, you know, whatever. This fucking dude got in a fight with someone and bit the guy's nose off. It was after a razor back football game. Saturday is when college football is. He bit a person's nose. He was at it. A Subaru bumped his car. He got out, punched the window out first. So he punched the person's Subaru window out, then the guy in the Subaru gets out and got in his face. When he got his face, he fucking bit his nose. Like the penguin, bro, from Batman. Like soon. Homeboy was hungry. Dude, crazy. Listen, you know, nutrient deficiencies can cause lots of irritability. The craving for meat. He looks like someone who, he doesn't even look like someone that would bite someone's nose. He looks like he does. He looks like the penguin. He looks like every guy that's ever tried to flip me off on the freeway. Like that older guy that's just, he's angry. Cause every annoying parent that's like yells that, you know, the coach is from the stand. Like, get my son. That's him. Yeah. He's like, I got a bad marriage. My kids turn. I don't have a good relationship with my son. I don't know why he wouldn't talk to me. How gangster you got to be though to bite somebody's nose? I mean, I would do that. I would do that, but it would be in defense. Like, so I'm crazy. If you feel like you're about to get killed. Yeah, yeah. If somebody, if somebody came at me, like I'm like that, there's no, it's fighting and it's fighting for your life. So there's no, they're like choking you out or something. Whatever. Yeah, whatever. I do some crazy, but like, I would never attack somebody and then think I'm going to bite your nose first. Like, that's just weird. That's a go to dude. That's weird. Window. Oh no, dude. I had a buddy that was just a true story. He was getting beat up. And he said he feared for his life. So he grabbed the guy's balls and just squeezed them in twists. I did that in a fight. And twisted. I did that in a fight. And he's actually effectively. Bro, he told me, he goes, he goes, he stopped immediately and I won. He goes, it's the most effective self. I was, I was, I was actually fighting a wrestler. This was when I was in high school. I was a kid that was a wrestler and he was, and we got into a fight. And by the way, I tried to avoid the fight forever and everything like that. It still came to me, whatever. We got in the fight and I was whooping his ass and at one point he went to roll on top of me. And that's exactly what I did. And that was this, that was this one moment where he looked like he might roll on top of me and then everybody that was watching, he was yelling like it wasn't fair. And I'm like, it's a street fight. Dude, are you kidding me? Like we're not on mats here. Dude, this is in high school wrestling. You know what I'm saying? Like there's rules. Get out of here. It's what you get. This is the conversation I have with my daughter. As I tell her, I said, if you're ever in a defense situation, I said you, you, you go for their eyeballs. Eyeballs. You go for their, their ball balls. And you just, and your goal is to rip them off their body or poke their eyeballs out because that's what'll save your life. And you don't punch them in the face. You're not going to hurt anybody in the face. You're not going to do anything with any of your, whatever you think. I'm just going to make them angry. You just got to take out his eyeballs or his balls balls. The balls, focus on the ball ball area. Anyway, cause you know, you, you brought up your, your son praying and I actually wanted to ask you about something that you read recently cause you had brought it up to their day. And you said the, there was, you read something about the decline in Christianity. Is that true? Is that true? So I read that in the book, Ijen just that this generation is, is less and like, there's more atheists, less and less religious people. Like as, as we're, so what, what is it? It's down to 64%. Can we speculate? I mean, there's a few things to even with the pandemic, I'm sure it put a dent because of just the loss of community and being able to even meet up. And I know personally, like, you know, some family members and people that have just like, okay, we're because of the way like certain churches handled it, the way that things kind of played out. They just, Oh, interesting. Yeah. In that article that I read, so first off in the 1980s, it was, or 60s, something like north of 80% of Americans identified as Christian. Now it's 64% in declining. And they said within the next few decades, it'll be less, it'll be a minority of Americans that identify as Christian. So this was a major religion. So more than half still do though. 64%. Oh, so that's so weird to me. This is where we live. Yeah. Cause I'm like, it to me depends on the region. It depends heavily on the regional, I'm sure. They also said that religion, people who affiliate religions tend to go up when they're social, upheaval, or economic disasters, which kind of makes sense. You turn to spiritual practices when you feel like shit's out of control. Yeah, there's nowhere else to go, so you look up. And you need help. But anyway, it's a good thing to speculate on. I know Carl Jung was, this is one of the most famous psychoanalysts. He talked about the dangers of the declining beliefs in God and actually predicted totalitarian governments, communism in particular, and that sure enough happened, right? Because what he understood about human psychology is, if you don't worship anything, you still worship something. You always worship something, maybe not consciously, but it's your top value. So whatever your actions point to, that's what you worship. And people think worship means, oh, this is what I say, I believe it. No, no, no, what you worship is what your actions show. And so when you say I don't believe in or I don't worship God and your actions don't move in that direction. Like move in some direction. I mean, it's usually, what do they say? Money, power, sex. Power, pleasure, honor, I think are the ones that tend to move. And those can be very self-destructive. So spirituality and a belief in the kind of like, the esoteric has been a part of human civilization for as long as we can remember. It's a big part of the advancement of human civilization. So people will point to all the bad stuff it's done. But I think a good argument can be made that it's an essential part of humanity. We even have a God part of the brain and a God gene. So it's like that saying, before you tear down a fence, you got to understand why it's up in the first place. Will there be unintended consequences? I think so. I definitely think so. I think what'll happen is human reasoning as great as it is, is really can move in some crazy directions. And when you eliminate this kind of objective morality that you agree upon, then reason starts to get real twisted. And we start to say things like, well, if it feels good, it's good. And well, I'm stronger than that person. What's the big deal? I'm still helping though. And all kinds of weird shit. Is post-modernism considered a religion at this point? I mean, it seems like the cultural shift has moved into, well, we've got all those answers now. And it's just really about whatever the culture is purporting is the new standard for morality. Yeah, well, see, that's not objective, it's subjective. So, well, why do I think it's- It shifts and changes a lot of time. What I think is right is different than what you think is right. And they're both just as valid and whatever. But the problem is we're such social creatures, we have to all agree on a base moral fabric, otherwise chaos ensues and things can get really, I mean, shit, humans- It was not grounded in anything. Humans reasoned why it was okay to, you know, have sex with children for many times because, oh, why? Oh, they like it too. Well, you're sex with animals. I like it too, or they like it, or, you know, killing other people. Well, you know, what's it called when they believe in killing off entire groups of people for the betterment of- Genocide? Not genocide, but eugenics. Eugenics, right. Eugenics, they reasoned eugenics. Well, this is better for society. If we kill all the people of bad genetics or we kill all the people that we think are inferior, it's better for humanity. And so, reason can take us into some really crazy places. It's amazing what you can reason your way through, especially in the medical sense too, and what used to be completely immoral in terms of practice and things we'd never think we'd ever see in terms of experimentation with human beings and things. That's all kind of resurfacing and being justified. Yeah. Well, there's a movement right now and I don't know how long this movement has been around and if it's something that's just more prevalent because of social media and you can see it now, but this idea of justifying pedophiles and stuff. Yeah. To the point where we're not supposed to call them pedophiles anymore, it's supposed to be somebody of, what is it like? Minor attracted. Yeah, minor attracted person or something. It's a, what do they call it? Minor attracted persons. It's like a sexual identification. It's a type of sexual identification like heterosexual or homosexual. Yeah, no, that's not gonna fly. No, no, no, no. But they're trying to though. I know. I mean, I've seen videos of teachers trying to explain that to other people and stuff like that. So not what I don't know and I'm aware of is that, we do have these crazy tools now to be able to see videos, to see clips, to see things all the time. Has there always been these weird outliers that have been saying weird shit like this? Go back to the major empires. It was all normalized. The Roman Empire, the Greek Empire, like these things were normalized at some point. It was part of society. So yeah, dude. Yeah, but I know what you're saying. Like it's definitely like it's getting a lot more stage in terms of like a fractional percentage of the population that might have any of these kind of draws towards that, but are being definitely like shined upon now because it's used as more gasoline to get angry and upset. Well, I mean, regardless of where your position is, you can't deny the data and the data is clear. The data shows that people who have a spiritual practice, so I'll say spiritual practice because that encompasses things like all the religions plus maybe meditation consistent, right? So not that you meditate once a week, but this is part of your practice. They live, people who have a spiritual practice live longer, are happier, stay married, have better kids, have happier kids, tend to be healthier. So I mean, that's the data. So the data is objective and it's clear. Now you can argue why that happens, but it doesn't matter across the board. It in people's outcomes tend to improve. Depression goes down, anxiety goes down. I think it's a part of human evolution. We need to have some kind of a belief system that we consciously move towards. Otherwise, unconsciously, we end up worshiping shit that doesn't serve us. Speaking of worshiping and depression, you just reminded me of the actors and the actors getting pumps before they're... Yeah, I was wrong on that, wasn't I? Great transition. You liked that or what? So Justin keeps... I love that Justin keeps throwing salt on the wound over there that you were wrong again and there's lots of these clips. You gotta capitalize on that one time. And I'm actually not bringing it up to do that. It actually just... Because we've been in our personal thread, we jab each other all the time when we find information to prove the other guy wrong. It's like, I get every robotic fucking bathroom cleaning thing sent to me. She's like, I love that too. Yeah, I gotta show you. I really just like super charging you guys. Yeah, all the time, right? But actually, when I was bringing that up on that bank, imagine how challenging that is as an actor and actress. In today's time, more than ever, to be highlighted and all this stuff. So Hugh Jackman and these people that we see on television, our image of them is what Hollywood presents to us. And not only is it edited it up and filters or that, and now they're doing pumps on it. It's like, imagine the psychological warfare they have to go through every day to feel like they need to live up to that image. You get all this love, all this attention, all this attention because of what you look. It's hard for a normal person. It's hard for a normal kid or an average person who has their little community of people that see them stuff like that to try and live up to body images. Imagine on that scale where millions of people And you're making a celebrity. Yes, see you like this. Like the pressure of I can't go out anywhere if I don't look like that. Have you heard it what Zac Efron said about being on Baywatch? So remember when he was on Baywatch? He was like shredded all the time. He's like, I had insomnia. I felt terrible, I had anxiety because he maintained like 5% body fat throughout that whole shoot. He goes, it was unhealthy. I had to take diuretics. He goes, it wasn't great. It was terrible. I don't think it's a good thing for people to aim for that at all. Speaking of him, is it true that he just got like an accident or something and like they had to wire his jaw shut and he looks like visibly different now. Oh, I don't know. Like it transformed his face. So I didn't know that. Yeah, he almost looks like, what's his name, Rob Lowe a little bit. Like it almost like transformed his face to where it's like. Is that because it hasn't healed yet? I don't know. Like I just saw some pictures of him and they're comparing it to how he used to look. Oh, wow, that looks, I didn't even know that happened. I don't know about that. Quite different. Do you know how long ago it was? Or can I actually, I just recently came across like a week ago or so I came across a couple of pictures of it and was like, wow, I wonder what happened. 2013. Oh, oh, shit. Okay, Sal, with the 20 year old news. Hey, do you guys know that? Damn, dude. Do you guys know we landed on the moon? Do you guys know that? Do you guys know the rocket launch, dude? Do you know we landed on the moon? You know, he's a really good looking guy. Dang it. Him and the dude that played Superman, forgot his name. Oh, yeah. Super good looking guys. I know, they're like literally chiseled out of like a comic book or something. Every once in a while, I'll see a dude on TV and I'll be like, damn. He's got the butt chin there. I'll get immediately insecure. That butt chin is like, that's the strong super hero. Then he sucks at something else, bro. He's probably terrible in bed. He has a little peepee. You know what I'm saying? Oh, he's awesome. Obviously, no. What's happened that way? I think Jessica's full of shit too, because I'll watch like Superman, you know? I'll be like, damn, that dude, he's like the best looking guy. Like I was like, he's not really my type. And I'll be like, hmm. Yeah. And then she sees him in the Witcher and she's like, whoa. Are you just saying that right now? Because I feel like you're lying. I don't know how you can't think he's super handsome. Yeah, I wonder whose wife is he honest. It would be more honest about like hot guys or not. Oh, Courtney all day, she was like. She throws it in my face. She's like, she's like, it's always here right now. I'm gonna make out in front of you. Thanks, honey. Oh my God. Would she really say that? She's saying that just a jab. Of course, of course. She's not even taking it. Of course, it's just a total jab. It's hilarious. It's funny, like she's funny, dude. Oh, that's funny. Well, speaking of faces, did you guys, I don't know if I shared this before, but Caldera did some, they published some clinical tests on their skincare products. I'm gonna read these to you. I don't know if you, I don't remember you talking about clinical tests. So they did a clinical test. This was with men and this is percentage of people who saw improvement. Okay, and this was in radiance and luminosity, healthier skin, improved fine lines and wrinkles, smoother skin, less dry and even skin tone. Ready? 96% reported healthier looking skin, 91% reported smoother looking skin, 91% reported less dryness, 89% showed improved radiance and luminosity, 85% showed more even skin tone, 87% showed improved appearance of fine lines and wrinkles. Wow. That's like, you don't get that. Yeah, you're batting damn near 100 on that. That's awesome. You don't get that with anything, with any kind of product. By the way, also not the cheapest product on the market. That's good. I'm gonna just drill that home door on you to read it out. But until I don't have to answer that no more, it's like. All right, I got a quiz. The cheapest, just the best. I got a quiz for you, Adam. I got a good quiz for you. Just for me? I can't wait to hear your answers on this. Okay, over here. Did you know that scientists identified in a study that there's three types of female orgasm? Yeah. Do you know what they are? D, g-spot, and clitoris. No. What do you know? I was going to say, you almost got that exact. Quick to answer. He's like, also anal. Hey, Adam, no. No, that's not what it is. Tell me. So first off, this is crazy. You speculate on the answer like, we called that, dude. I'm like, he's gonna say some shit like that. I said it's a myth. The hand, the penis, and the, okay, no, that's not it. Okay, so good guess though. So first off, the study's fascinating. So they did a study with a biofeedback vibrator. I don't even know they made these. It's a Bluetooth connected lioness dildo. And with this, with this, they can identify different types of pelvic floor contractions along with other measurements to see what's happening in the body when these women had orgasms and then of course use their subjective experience. I felt like this, I felt like that, right? So they gave this vibrator to these women and these women used it on themselves and to see what was going on. It's true, they're hysteria. To see what was going on. So the sex toys have sensors that detect pressure as well as instruments to measure temperature, a gyroscope, and an accelerometer, all of which get transmitted to a server via Bluetooth. So much science. The data collected appears to show the three types of orgasm. So there's first, the first one's called a wave orgasm. Wave orgasm. A short burst of pelvic contractions that were preceded by an entraining rhythm of pelvic floor tension and release. So that's the wave. Then there's the volcano. This is like, so I was set up wrong on this one. I'm thinking like where we get it, not like the actual type like they did. I would've got it wrong too though. Is the gusher. There's a, no. Oh my God. Thanks, Justin. Yeah, it's Justin. By the way, they did a study on that too. Thank you. It's urine. It's mostly urine. It's a real sorry. Volcano, orgasm preceded by increasing. Most guys should know that by the way. Orgasm preceded by increased upward pelvic floor tensions. And then there's an avalanche. Higher pelvic floor basal contractions maintain throughout the self stimulation but a downward contraction profile during and after orgasm. Okay, give me the three names again, because I can't get gusher out of my head. What are the three? Wave, volcano. Wave, volcano and avalanche. Wow. So tonight when you're coming home. Was that a volcano? No, we're ready for avalanches. Now, okay, did they go further to like ask these women if they individually prefer different ones or if? Didn't say that. That's a good question. Could they do like three back to back or? Didn't say that either, Justin. But you know what's interesting? That'd be the goal, right? The lame study. Just a guy. Trying to hit the tri-factor. Yeah, dude, I want the tri-factor too. There isn't taking that. But I'll send you guys the film of all the different. But what's interesting about this is just it highlights how much more complex the- It just highlights how much better sex is for women than it is for men. You must feel way better for- What? It just highlights how much better sex is for women than it is for men. Well, you get a trade-off. You get one type. You get a trade-off though. You got- They need a whole story and everything ahead of time. Takes forever. You know, this is a downfall. You have to dress in a tool belt and not wear a shirt around. You got to couple it for like 15 hours. You got to clean the house. That's exhausting. At that point, I'm ready to go to sleep. One-hand pads, one-hand rubs. No, this highlight is very interesting, but there's a trade-off. Men, orgasm much easier and more frequently. So during sexual intercourse, men almost always orgasm. What did John- Women much less often. What did John Gottman say when we interviewed him just recently? He said, like, women need- Women need a good- No, that's it. Women need a reason. Men need a place. Just a place. That's what I'm saying. I thought that was a great lie. That sums it up. Anyway, very interesting stuff. I love that. You know, every once in a while, scientists study things that are good. Yeah. Good job, science. Saving the rule. Thank you. One vagina at a time. Hey, check this out. You probably drink bottled water, but the problem is it's plastic bottles. It's terrible for the environment. You can't really recycle it well. It's just not good. Well, check out this company. It's called PATH. First off, it's manufactured 100% in the United States. And it's a recyclable bottle, 100% aluminum recyclable bottle. Looks good. And it's reusable. Literally, you could drink the water and then you got yourself a water bottle that you could put whatever you want in there, protein shakes, drinks, whatever. So it's super good for the environment. It comes in still, alkaline and sparkling. It tastes good. It's great, minimal water. And again, it's great for the environment. And the price is phenomenal. It's not more expensive. Go check this company out. Go to drinkpath.com and then use the code MINDPOMP and get 10% off your entire purchase. All right, here comes the rest of the show. First question is from Scott from the UK. Scott, what's happening, man? How can we help you? Hey guys, thanks for having me on and giving me your time today. Just a bit of background on me. So I'm 40 years old and always being pretty active and healthy. I'm ex-military. So being in shape was never really an issue. It was part of the job. However, since leaving that environment about three or four years ago, I've sort of struggled to find structure in my workouts and motivation and not really followed any sort of programming until I found you guys and the MAPS programs. So I really love your programs and how they're set up. I'm currently on MAPS anabolic and I also have performance and aesthetic. I've found that the workouts in anabolic are taking me about an hour to complete. And I would imagine that the workouts in the other programs are gonna be pretty similar and that's where I'm really struggling to remain consistent with those workouts. I have a busy career, family, job, I travel a lot. So fitting in sort of our workout even two, three times a week is a bit of a struggle. So I was really interested in the episode and the talks you guys have done on the sort of shorter, more frequent workouts and the benefits they can give you in terms of sort of gains and consistency. So I guess my question really is with your programming, how would you or how would they be suited to shorter, more frequent workouts? Or are they even suitable for splitting up into those sort of 20-minute a day workouts or would you lose some of the benefits that those programs are intended for? And then as a follow-up to that, sorry, with the 20-minute workouts, how do you approach sort of warm-ups in some of the other aspects of the programs like the trigger sessions and mobility movements? Yeah, no, it's a good question. So we will have a program coming out that's gonna be specifically programmed in this way. However, you can take traditional workout programs and fit them in this type of a protocol. So with maps in anabolic, there's a couple of ways you can do this. One way would be to do, let's say each exercise asks for three sets. You can do one set of each exercise in three workouts. Okay, so now you're doing a set of two workouts, you're doing four workouts or five workouts, and you're doing one set per exercise. The other way you could do this is you could simply break up the workout itself. So you're doing, you know... Half and half, yeah. Yeah, half, half, half. Lower body type of deal. Exactly, and that would be 30-minute workouts or you could break it up even more if you'd rather do it on a daily basis than do two exercises a day type of deal. So the volume is the same, the frequency is the same, you're just working out more often but hitting the body parts just as frequently as you would normally. Now trigger sessions in this particular case, I would do one a day later on in the day. So separate it by a couple hours from your workout. So with something like this, if you did a 20-minute workout, you know, two, three hours later or later in the day, I would do a single trigger session. So that's kind of how it would be broken down. As far as warm-ups are concerned, your warm-ups, you could still do a five-minute priming session or do a set to warm up and then jump into your workout. It's gonna take some time to get used to it. And now here's what I found though. What I found is the, because of the frequency of training, I find that I don't need to warm up as long as I... You don't need as much intensity either. No, I just don't need to because, if I'm doing most of my body five days a week, it almost carries over is what I'm noticing. Now I don't have any studies or data to support this. This is just off my personal feeling. So you're gonna have to kind of play with this a little bit. I think that what we have coming, Scott, in two and a half weeks or so is perfect. In fact, Doug, is it too early to give him access? At what point will... Not quite ready. So yeah, maybe another week or so. Maybe you follow up with me, Scott. I'll give it to you, okay? Because the thing that... I don't know if this is a... And this really depends if this is still gonna be a challenge for you, right? If you actually take anabolic and you split it up and now it becomes like a six day program, I don't know if we're solving your problem because if you're a really, really busy guy and three hours a week is hard, whether you split it up in six half hour workouts or three hours, no matter how you draw it up, it may be challenging. And that's why we wrote this program that's coming out. It's even shorter. It's supposed to be... It's like it's a lot more minimalistic. So it gives you the option to double it up. And then when you double it up, it becomes a 30 minute workout or it's even shorter than that. And so we spend... And we spent time in programming that for somebody who's kind of a beginner and then somebody who's advanced too. So I think that from what I'm hearing from you, that program that we got coming will be perfect. And so if you follow up with me in the next week, just the same email, I'll make sure you get early access to that. I think you'd be a great person. You're the person I think we were thinking about when we wrote that program. Yeah, Scott, so let me ask you a question. Would you find it easier to do four or five, 20 minute workouts during the week than to do two one hour workouts like you're currently doing? Yeah, I think I would just with my work, schedule it and travel and get into the gym and sort in family out. I think that's why I was interested in that information that the sort of 20 minute workout is going to be easier for me more frequently than a sort of big block of training on a few days a week. Yeah, that's what we found to training clients. I mean, we've done this for a long time with clients in that particular situation. On its face, you feel like maybe it's harder because it's every day. No, it's actually easier to find 20 minutes a day than it is to find an hour twice a week for busy people. So, you know, starting now, you could do what I said about with Maps Anabolic and then in a few weeks, reach back out to us and we'll hook you up with the next program. It's brilliant. Thanks, guys. You got it, my friend. Thanks for calling in. Thank you. You got it. Wish you would have been more excited about giving him more freedom. It's the time difference. He's tired, bro. Guys working a lot. He's got these long workouts. Come on, yeah, give him some credit. English military. We need to supercharge him. Cut him some slack. Like, this is me. This is how I look all the time. Shit's going down. He'll kill you, dude. You know what I mean? We shouldn't have talked about it. I feel like we're getting so... I didn't tell you guys this, but I guess talking to Katrina last night, she's catching up on emails and stuff. And she's like, man, ever since you guys talked about those short workouts, we are getting so flooded. Yeah, we hit a nerve that everybody wants to do. We hit a nerve. There's a lot of different ways to do this. It's cool when we figure that out, though. Like when people want something, it's like, oh, wow. There's nothing like that on the market. And it's like, oh, yeah, duh, we should create something like that. Yeah. I mean, again, it's just funny because whenever we come up with ideas, we got to look back to how we solve problems with clients. I did this for years with clients. And it was just such an effective strategy. I can't make to the gym twice a week for an hour. I just can't do that. And I remember being like, well, can you do 15 minutes a day? Or, well, yeah, that's what we do. It was always spliced out of like whatever program you were already running with them. We just would always like have to like kind of adjust the cut the fat, cut the fat, focus on the lifts that are gonna give us the biggest bang for the buck. Yeah. And let's make no mistake, the most, the factor that should be considered the most for most people when it comes to your workout program is, is this something I can do consistently? What you can stick with. That's it. Because, you know, I've said this before, a subpar program done consistently will outperform the best program done inconsistently. So whenever you're looking at a workout program, that's the first thing you should consider. Don't look at the program like, this is the best workout. This is what the highest level power lifters or bodybuilders do. If it's something you can't do consistently, it doesn't matter. It really doesn't matter. That's the number one factor you should consider because the fail rate with workouts is north of 85% after just, I don't know, six months. And it's not because the programming is bad because people can't be consistent. So that's the problem to solve. And that's the one that we're tackling with this. Our next caller is Christian from Louisiana. Christian, what's happening? How can we help you? Hey guys, first I wanna say thank you for all the content and listening for about three years. You guys helped me a lot, not only in the gym, but at home, you know, now pre-sort my dishes, which is excellent. The best thing I've ever said. The thing I'm gonna go down for. I'm the journey manager of dishes sorter. Yeah, dish guy. So my question relates to percentage training. I started training doing kind of like bodybuilding type rep ranges. And once I switch to full body workouts doing maps anabolic, I really enjoy the strength aspect of it. But I have a lot of trouble when I go back to, when I switch my rep ranges back to rep ranges because I'm a lot stronger and I have difficulty, you know, dropping the weights back down. So I've seen where there's huge, like percentage training to calculate their rep ranges based on like their one rep max. So I wanted to know what's your guys opinion as of that and like what percentages you would use for different rep ranges. Oh, great question. First off, I'm reading your question here cause you wrote it in earlier and it says you lost about 40 pounds and your deadlifting squat went from 225 to 450 and 405. Is that correct? That's right. That's incredible, man. Yeah, great, great progress. All right, here's the deal. I think percentage basing your lifts off percentages is fine if you're training for strength competition. But when you're working out yourself and you're doing it long-term and especially if you're going into like phase threes of like maps anabolic, percentages aren't really a good way to measure what's going on. It's all feel, it's all based off of feel and go lighter than you think. Cause what ends up happening is if you, if you're squatting, you know, 405 or 450 and you're doing a single or a double and then you go into, I'm gonna do 15 reps of the squat. You may think, okay, I'll put 285 on the bar and then you're gassed after one set of doing that, right? Go way lighter, go off of feel and forget about strength. Just forget about how much weight's on the bar. The goal is to get a pump, have good form and to feel the muscle. It's a totally different approach to strength training in those phases. Then when you get back into phase one, then worry about the weight and you know, how much you can lift for those low reps. In our power lift program, we get into this, right? It's the only program we get into. Yeah, so this is the only program where we use that model. So, and for us, that's when it makes the most sense. Obviously, you have a very specific goal. You have a date in mind. You're trying to time the peak of your strength. I think that, obviously that makes a lot of sense to train that way. But even then, and I've had to have this question or answer this to people in DMs and email before. Like even there, there's still a gray area even for someone who's competing at that because the truth is, if you had a bad day of sleep or you missed calorie intake or maybe you're just really stressful day at work or the home life or something like that, like that percentage is not gonna be what it says on the program or what you were told to do by some powerlifting coach. Like that's gonna have to change and modify. Otherwise, you end up hurting yourself or regressing because you're just overtaxing your body and you're overstressing it. And so no matter what, I think that you have to learn how to feel your own body, your own energy, how you, anyway. So even though, and I think a lot of people that program and a lot of real smart coaches use that model because it's kind of the most scientific approach to training. But the truth is that, again, it's still flawed because you take somebody like the example I just gave and it kind of goes out the window. And so we find it important first to teach people that and understanding how to work with your body and to get a feel of how much weight should I put on the bar. And then as you getting better and better at that, if you wanna take it some serious and go into powerlifting then you can run like that program and get into that. Yeah, unfortunately, we're not like numerical mechanical robots. There are those kind of fluctuations and I guess the only accurate way to kind of, if you're just strictly by the numbers kind of a person, like if you gotta incorporate like HRV or something like that to at least give you an idea of like your body's readiness. So if you factor that in, maybe it'll give you a clear look in terms of those fluctuations of whether or not you have that kind of force output for that day. But even then still, you're basically just like paying attention to what your body's feedback is on a numerical sense versus like you could figure that out through your own intuition and just understanding how your body works. I also wanna make the point, because we can read your full question, right? I can see it up on the TV right now and I had a chance to read right before you got on. And please correct me if I'm wrong, but it sounds like part of your challenge is you love, which is by the way, very much so like my two co-hosts over here, they love to lift heavy. They love to strength train. It's the best. That's their favorite way of training. And they're, they can be, if they're gonna neglect a rep range, it's gonna be the 15 to 20 rep range because they love that so much. And it sounds like you're trying to figure out how much weight you should put on the bar and you wanna put as much weight on the bar as you can and then also train 15 reps. And if that's where your mindset is, if I was your coach and just training you for overall health, I would say to you like, I actually don't even, not only do I not care about that, I would rather you flirt with it being too light and we change our mindset going into the 15 rep range. In fact, I don't care if you accidentally put 20 pounds less on the bar that you could have done more, slow the tempo down, slow the tempo down and squeeze at the top and squeeze at the bottom and make the 15 reps feel like it's 20 pounds heavier versus being so addicted to wanting, putting more weight on the bar. And I think you will benefit way more from that way of training than always trying to push your limits on how much weight can I put on this bar for how many reps I'm supposed to do to this program. So I don't know if that hits home for you at all, but if that's who you're like, then just like if I was coaching Sal or Justin, I know that I would have, when we get into the 15 rep range more often than not, I'd be telling him, hey, lighten the bar, bro, lighten it up, we don't need to do this right now. Like slow it down. And I would say, slow down the tempo, go even slower, squeeze the top. That's how I would coach you. This topic gets out of my mouth. There's two final points I'll make on this Christian. When you're in the low rep ranges, train with a power lifter mentality. When you're in the higher rep ranges, train with a bodybuilder mentality. Okay, so to put it differently, power lifters try to make the weight feel lighter. Bodybuilders try to make the weight feel heavier, okay? So when you're in those higher rep ranges, don't pick a weight that's heavy, pick a weight that's light and make it feel heavy. When you're in the low rep ranges, pick a heavy weight and maximize biomechanics and technique to make the weight feel lighter. So it's two completely different mentalities. And if you go into them with those mentalities, appropriately, you're gonna get the best results. Reap the most benefits. Now, here's the second point I wanna make about percentages. Power lifters benefit more from those percentages, not because it's telling them to lift more, but because it keeps them from lifting too much. So when power lifters follow a percentage-based lifting program, they say, okay, I gotta lift 75% of my one rep max for this particular rep range. And then they do it and they're like, ooh, I feel like it could go heavier. Then they look at the paper and they go, no, I gotta stay at 75%. That's the benefit. It's not that they go, oh my God, I can't do 75%. That's usually not where they benefit. Power lifters usually need to be told to go lighter. And that's where the real benefit of the percentage lifting comes from for them. It's just they're told, because they see on the paper, I can't add weight. I'm only supposed to be at 65 or 75% or whatever their programming shows. So keep that in mind. I love the advice you just gave right there. I think it's that simple. When you get into the low rep range, think like a power lifter and you're trying to rip and grind the most amount of weight you possibly can. When you get into the 15 rep range, you don't even care about weight anymore. It's all about technique, slowing the tempo down. Make it feel heavy. Yeah, make the weight, make a, make a, if you could, if you could curl, you know, a hundred pound easy curl, grab 30 pounds and make it feel like a hundred pounds by slowing the tempo down and squeezing the bicep at the top and train like that when you're in those phases. Totally. Now I wanna send you MAPS power lift just so you have an actual power lifting program to follow if you so wish. Now I will say, you know, be careful because I noticed in your question, you said that MAPS anabolic, you feel best, otherwise you tend to feel a little over trained. MAPS power lift is a little bit more volume. So enter into it. And if you start to feel a little burnt out then pull back a little bit. But I'm gonna send that to you anyway, just cause it sounds like you really like to lift those heavy weights. And those numbers you're putting up are pretty damn good. So yeah, man. Thanks, I appreciate it guys. You got it, man. Thanks for calling in. All right, you have a good one. I got it. Yeah, I don't think I could put it any more simply, right? When you train like a power lifters, whatever weight you have on the bar, your goal is to make it feel light. That's the skill. When you're a bodybuilder, real bodybuilders, they look at a weight and they're like, can I make that feel as heavy as possible? And that's the difference. That's such good advice and so challenging for most people. We talk on the show all the time about how people tend to identify with a camp. And so the same thing, by the way, is true for the bodybuilder who gets into the power lifting phase, right? So if I have my buddies that are my peers in the bodybuilding world and they're lifting, they're like trying to squeeze a deadlift, you know? Or trying to feel the muscle. Yeah, they're trying to get a pump from these big compound lifts. It's like, no, bro, you need to lift. You just need to rip it off the ground. Yes, yes. So it is because we all, and we're all guilty of this. We all tend to identify with a way of training. And when you move into that higher rep range, the idea is to not only shift the weights but also to shift the mindset. And I think that's a really good way to think about it. I like that. All right. Next caller is John from UK. John, what's happening, man? How can we help you? Hey, how's it going, guys? Good, bro. It's a funny talk. And Rio being on the call, you guys. Journeyman, TinyBid, and MoodyGuy. Yeah. Well, that's all we got for you, Jem. So we'll talk to you later. So my question is, I literally just came off stage at the weekend from a men's physique competition. And I want to now train for a bit more athletic performance. And introduce some more explosive exercises, like my programming things. I'm just wondering if there was any precursor exercises to fortify or stabilize my joints or muscles before putting the trigger and getting max performance or strong or something like that? No, the programs are programs that way. Yeah, performance would be perfect for you. Yeah, so performance is written so that someone like you can go into the program and starting in phase one, progress through and get to more athletic, explosive type movements. So it's already written that way. So it's not written assuming somebody already has all these prerequisites. It's assuming somebody's just got general fitness and then they get in the program. It brings you up to that, yeah. And it brings you up to that, so. And then as far as reinforcing the joints, your every other day is a mobility day. So you're gonna get plenty of that in that program. It's a perfect program for you, bro. It's absolutely perfect for you. Doug will send that over to you. How'd you do? By the way, on your show, was this your first show? No, this is my sixth show. No placing in this federation, but I've qualified for finals at the end of October. Oh, nice, good for you. Good for you. And it says here, you used to be a kickboxer? Yes, I'm an ex-England kickboxer, and I still teach that every week. I actually only fight gym where I teach that every week. Yeah, love it. And that's kind of the reason I wanna get back into some like athletic movements because I might possibly choose to fight again next year or I also play basketball. I'd like to like take that up again as well. What a different sport. Which one's harder, physique or kickboxing? Stupid, dude. It's nice not to get punched in the face, but I wanna say. Yeah, I'd think so. Excellent. Yeah, maps performance is, I mean, it's absolutely perfect. And I think with your athletic background, you obviously have some, you know, some gifts anyway. I think you're gonna fly through that program and come out of it and feel really, really good. After that, you know, if you wanna try something else, I think symmetry would probably be really good as well. Yeah, cool. I was looking at symmetry, that's okay. Awesome. Yeah. My second question is, do you have any specific morning routine you guys use to like get you ready for the, well, not a time routine is quite good. Just getting up in the morning, it's quite, sometimes I struggle. I start six AM every morning. I've heard like having a coffee first thing isn't great. So I've been trying to cut down on that and I just feel even more tired. So be good to get some input on what you guys, which you guys do. Yeah, ideally you wanna wait 45 minutes to an hour before you have caffeine, cause that allows your body to have adequate adenosine production in the brain. So the way caffeine works is it influences that through receptors in the brain. And so you wanna wake up and allow your body to spike its cortisol naturally to have some of this production naturally. Then you throw the caffeine on top of it and actually last longer. So I'd go 45 minutes to an hour before you have your coffee. You wanna get some sunlight. First thing, if you can, and this you don't have to go outside necessarily, but you can stand next to an open window or a window, let some sunlight. That's happening. I'm sorry? That's happening. That's true. I know. I know. You know, without, they have sun lamps and they have not necessarily like tanning lights, but they have lights that are full spectrum. Hatch alarm. Yeah. So you could do that. And then no electronics. So wake up, no electronics and set your intentions. And there's a few different ways to do this. Some people like to journal. Other people meditate. I like to do prayer in the morning. And it does tend to set the stage for my workout and then work and then the rest of the day. I think that the no electronics is some of the best advice that you could give somebody that's simple. And that I think in today's day and age, we're all probably guilty of this where you roll straight out of bed and right away. Look at your Instagram account or your YouTube page or your Twitter. Get annoyed. Yeah, and get annoyed, get frustrated, get in a negative mood or whatever. You know what I'm saying? So I think that there's a lot of value in going and connecting with real humans first before you get into the digital world and allow that to disrupt your day. I think there's a lot in that. I also go back and forth on the whole morning routine thing, right? Off air, I think Justin and I were talking shit about it the other day. Yeah, we were. They're grumpy in the morning. No, no, our good, our buddy, why can't I think his name did a really good video? Who was it Justin that I shared with you that was talking trash about it? I cannot think of his name right now. Oh, right, yeah, yeah, Hermosi. Yeah, Alex Hermosi just did a really good YouTube video a while back. So if you look up Alex Hermosi morning routine and he has a really good philosophy around it and you'll appreciate it being a kickboxer athlete, the discipline that, yeah. And his attitude is like, I wish to compete against somebody who has this, they need a morning routine to have a successful day. He goes, you know why? Because it's inevitable something's gonna fuck that up. And I'm just praying that he's competing with me on a day that his morning routine gets disrupted. So he's like, my attitude is I wanna train myself to be resilient. I want to be consistent with my habits and behaviors on the worst night of sleep, on the best night of sleep, on the missing something that I like to do and that like, he's like, I would rather discipline and teach myself discipline and consistency. No matter how I feel or no matter what I do to set the tone for the day because I want to be resilient. And so- The biggest thing you can control is your attitude. Yeah, so I kind of identify more with that. I mean, maybe- Yeah, but I'm gonna, here's the thing. He's making the mistake of saying, if you depend on a routine and if it goes off, you're off, that's not good either. It's like, you miss your workout. Oh shit, the whole world's gonna end. Yeah, but one of the most viral things out there right now are all these fucking morning routines. And if you talk to anybody who's like super successful, they all- Well, they have a routine. I guarantee it's not, it maybe looks different, but they have something that, let me ask you guys, even without your routines, I bet you wake up and do the same- Yeah, you're still shower, you still brush your teeth. Yeah, you have an order of operation. Right, right. And that may serve as your routine. I think the key is like not just open your eyes and I gotta run to the car. It's really just getting your mind right. That's it. However you can dictate that and like structure it. That's why I like the tech thing because it's, you're not trying to add to your routine, you're just actually disciplining yourself to not allow something negative to creep into your day. Like, and I love the prayer thing, right? That's like prayer or meditation. And it doesn't have to be this hour session. It can literally be taking five minutes- That's it. To set the tone for the day and get your mind right. Stay disconnected from the day. And what I think my point and what I'm trying to get at when I talked about Hermosie is because I think that you get these gurus that wanna sell like, you know, 15 minutes of this and then a cold shower that and then they set these morning routines up. And the reality is, I know that I'm not the type of person that's consistently gonna do that. And then I feel like a failure because I didn't do it. I'm like, oh man, maybe I not meant to be a billionaire. It could end up being more stress. That's right. It ends up being more stress and I'm worried more that I didn't get my morning routine in versus just like being able to be resilient no matter what. So I mean, that's just, that's my personal opinion. I hope that all helps, John. Yeah, definitely. All right, man. Let's go ahead and perform with you. Go ahead. I'm currently a lot lighter than I was but because I come on our stage, is that gonna affect the thing or would that be completely fine just to move into it? No, it'll benefit you if anything. Yeah, I mean, I'm sure you've increased your calories and you're slowly reversed out. Yeah, so you're good. Yeah, it's a great time, by the way, that program, I couldn't recommend a better program for somebody coming out of bodybuilding. Oh yeah, that's perfect. To go into because it's gonna be such a new adaptation while also increasing calories, you're really gonna benefit from it. So I'm actually, I'd love to hear from you after you do it to hear what your whole journey was like. Definitely. Cool, appreciate it, John. Thanks, John. God bless you, John T. You got it. All right. Yeah, you know, that touches on a good point. It's like this. It's like when somebody says, oh, I'm not gonna work out today because I can't do the perfect workout or they stress out because I have to do all the exercises and exactly the same thing with morning routines. I could totally see how that could become more of a stress because someone's like, I gotta do this cold shower, I gotta do this, I gotta do that, I gotta do whatever. A routine is a routine. And if you don't have one or don't have something that sets your intention, it could be as little as five minutes. Well, I mean, I think it's great to have an example out there of like how somebody's like approaching that and getting their mind right and making sure like it's a priority for them to set the stage. But it's not, you know, everybody's so individual, like it's not really gonna translate into your own personal routine life. That's such an individual, this is my lifestyle I have to address. I have a lot of, this is a better conversation to have at the front half of the show because I would like to have some dialogue around this and debate a little bit around it because I've gone back and forth on this whole morning routine thing and have a lot of opinions on it. So we'll save that for a front half of the show. Excellent. Our next caller is Alex from England. Alex, how can we help you? Hey. So I have a question about my goals that I've got at the moment. So I'm currently attempting my first ever bulk, but my job is very active. So I'm a class instructor and I'm also a PT. But because of the amount of hours that I do and the amount classes I do in a shift, it's a lot of work. I feel over-trained a lot of the time. I'm currently bulking about 2,700 calories. I finally started gaining weight at that amount. And I'm currently running a map symmetry as well alongside of that with the plans to move on to anabolic afterwards. But I'm just wondering how much is my work really hindering my bulk just because of the amount of stuff that I'm doing? So I do stuff like spin, like legs, thumbs and thumbs, a lot of running around. Give us a little insight on like a regular week because obviously we know what you do, PT. I know how taxing just being a personal trainer can be. But what is your, are more concerned about the spin in group X classes? How many classes are you teaching a week? So my shifts are currently 20 hours a week. There's anywhere from two to four classes in a shift. Oh, wow. And now are you, so, okay. When I would train group X instructors, I had a split 50, 50. Half of them would just instruct the class and not do any of the exercise with them. The other half would get involved and do the exercises. Which one are you? I used to be the kind of person where I get involved, especially with spin, but now I've completely stopped doing that. I don't get on the spin bike. I try and not do too much in the classes, but it's kind of hard not to run back and forth, especially like circuits when you do the first lap showing all the exercises and stuff. Okay, well, that's a lot better though. There's a big difference between you teaching a circuit real quick or instructing versus you actually taking the class and sweating your ass off with them. I mean, there's a big difference there. So this is gonna be based off of how you feel, Alex. So I've trained, some people have incredible tolerance for lots and lots of activity, although that's the exception. The rule typically is that they have to really scale back their strength training in order to get results from the strength training. So if you're following map symmetry right now and you're still feeling kind of burnt out, your sleep maybe isn't so good. You feel tired quite often or you feel wired. You get in the hot cold and balances where you feel cold or you feel hot, that type of deal. I would cut the volume in half. So cut it in half and start there, see how you feel. If that doesn't do it, I'd cut it down even more and then start to really manipulate the intensity. Like make it feel easier and lighter. I would even challenge you because here's the problem with telling someone like you to go off how you feel. If you've been doing this for a long time, you may be very adapted and you may think you feel good. So the thing I would be measuring is the strength and your body composition, right? So if you are following a maps program, you're increasing calories, you should be putting on muscle, you should be getting stronger and you should be seeing a physical change. If you're not and you're not progressing, then I definitely would continue to reduce the training volume, but just be careful of going purely off of feel because you may think you feel good when, in fact, you're just adapted to handling that much stress and that you've never felt what it feels like to completely reduce it and take care of yourself. So just be mindful of that. I would start with half volume of symmetry. Start there. Cut literally all the set. At the moment, I'm on phase three, week two. And I have my, so I've made like a bit of progress. I've definitely gained some amount of muscle, but it's just I do feel worn down like some weeks more than others, but I'd like, it's even like, so I started with symmetry because I kind of chose the program that I needed rather than I wanted to do because there's some imbalances and aches and pains. Good for you. No, literally take the volume, cut it in half. Do half the sets, half the sets of everything. And then from there, I would modify intensity, but I would start with half the volume and stick to half the volume for the remainder of the program and see how you feel from there. That's where I would start. I'll still be able to gain on that. You'll probably gain more. If you're feeling burnt out some weeks, you're just doing too much. Just spinning your tires. Yeah, you're a good example of when people reduce volume that they all of a sudden start to see great results. So I just literally just do what I said, cut the volume completely in half, stick to that for the remainder of the program and then fight the urge to raise the volume when you start to feel good. Cause what might happen is you might start to feel good. Like, oh man, I'm feeling my energy. I'm feeling strong. I wanna push myself a little harder. Just stick with half volume for the remainder of the program and then take it from there. And if you wanna add any supplements that may help a little bit, now I'm gonna warn you, don't use these as the solution. Just this part of the protocol. Ashwagandha, unless it's counter-indicated for you, cause I don't know your medical history, but I would go Ashwagandha. Ashwagandha is really, really good at helping the body deal with just too much stress. And I've had a lot of success with it with myself and with clients. Yeah, okay, I'll have a look at that. All right, all right. Thanks for calling in. I hope that helps. You got it, thank you. All right. You know, it's funny is that it's actually really common for, we've all experienced this. I would argue that most all, if not all, PTs go through this at one point in their career because we love fitness. And we just assume that more is always better. Now, obviously she's an extreme example, right? She's teaching tons of classes and she's, and she's a personal trainer and she's also falling apart. So she's definitely extreme example, but I actually think a lot of personal trainers fall into this category. And I mean, I'm going through this right now. You know, it's blowing my mind how little I'm working out right now and the way that my body is responding to it and it's just another like, oh my God, was I really, was I just, was I going too intense still? Cause, and the, and because I wasn't training like every day, like I have been in the past, like I assume that- You were basing it off of what you felt before. Yeah. And so, you know, I just can't stress this enough like how crazy this can be. And again, I'm speaking to personal trainers, right? The general population, the opposite is true, right? The general population can't string three weeks together of consistency. They hate training a lot of the times like, but for the, for personal trainers, if you're a, if you're a health professional or a fitness expert or whatever, this is something for you to look into that. I bet you most of you would be surprised on how well your body may respond by reducing the intensity. Yeah, it just reiterates like, you know, based off of the environment, that's really where you need to figure out what the right dose of stress is to introduce, you know, for you to be able to adapt and respond in a favorable way. Because otherwise it's, you know, you may be just be adding more stress into the bucket that, you know, overwhelms the system because it's just, it's just fighting itself right now. So, you know, finding that is everything. Yeah, I had a client once that, when I remember, this might've been the first time I really, really figured this out. Cause I understood, you know, you gotta do less, don't over train. I got that, but I didn't really get it until a little later in my career. I had a client who just was so active with hiking and running and swimming. And then they love to do Pilates and they like to do yoga. And then they wanna lift weights with me. And I remember, I distinctly remember being like, we're gonna lift once a week. We're gonna do once a week. It's gonna be very, very basic. And the workout with me is gonna be like 35 to 45 minutes and then the rest of it will be mobility. And I remember her going like, that's not enough. And I said, let's just see what happens. And we'll measure it off your strength. And lo and behold, strain gains were phenomenal. And I was like, that's it right there. It was like once a week was, and this is how, I used to do once a week with a lot of people like this. I'd be like, just once a week, that's all we're gonna do. And they got great results. Otherwise it was like this back and forth and are we doing too much and what's going on? Let's figure out ways to get you to recover faster and trying to, you know, plug every hole in the boat. When it really was just, you gotta do much less. Look, if you like mine pump, you will love minepumpfree.com. This is where we have free guides that can help you with any health or fitness goal. They're all free. Again, it's minepumpfree.com. You can also find all of us on social media. So Justin is on Instagram at minepump. Justin, Adam is on Instagram at minepumpadam. And you can find me on Twitter at minepumpsal. This one's really important and that is to phase your training. If somebody trains for a full year or doing a bench press and they're always aiming for five reps, if you compared that person to a person who did a bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and then 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 gonna 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.