 Oh, man, not this shit again. Listen, this was our probably one of our most popular promotions. I'm fucking throwing my computer across the room. The MAPS Super Bundle, where we're giving away the NoBS six-pack formula, giving it away for enrolling in the MAPS Super Bundle, and giving away the Occlusion Guide, and what happens? Poor Doug's been flooded. Doug exploded! What is it, our hosting service? What's it, Amazon hosting service or whatever? Goes down, so our site's all fucked up, getting all these messages. Well, it's not just us. I know, I think you read on the internet right now, there's a ton of big... It's huge. Yeah, everyone's kidding, so it lights out today. We're getting tons of messages, people are like, oh, it's the last day I want to enroll. I still want to enroll in that promotion. I can't, your site is all jacked up. What's going on? Very, very frustrating. Adam has already pulled out his last remaining 15 hairs. Yeah. We are very upset about this. So here's what we're going to do. Funny guy. We're going to extend, I had to do that. We're going to extend this for another 24 hours. So this promotion is going to be going on for one more day. We apologize for the fucked up website. And for that problem, we're going to remedy it by extending this one more day. Blame Amazon, blame Amazon. One more day, final day. Maps Super Bundle promotion, get the No BS Six Pack formula and the Occlusion Guide for free. It's available at mindpumpmedia.com. Did you get a bulk order of long dress shirt looking things? Like, are you going to start playing the piano? Yeah, a bulk order? Tail. Yeah, are you going to start playing like classic piano? No. We went down to, when we went down south when Katrina and I went down there, actually I haven't been shopping in a while. I went shopping. There's some outlets down there. And you just said, hey, I'm going to get some long ass shirts. I know. But he's wearing them now shirt tails. Dang. Yeah. You know what's wrong with them, dude? What's wrong? It covers up your assets. My great glutes. Your assets. Such a shame. I think that's why they got really popular. I think they got popular because they disguise everybody with flat butts. Oh, OK. We'll see. You've got the assets, bro. I think you're wasted. Don't hide it, baby. That's why I go both ways, you know? So I got the long and the short tees. Oh, I thought you meant something else. I'm going to bring back the mid drifts real soon here. Mid-dress. And the crop tops. Beautiful. Cut it right underneath the nipples. All right. I think it's time to get away. What are we doing right now? Speaking of shirt. Some regular size shirts. These people should know how much trouble Doug is going through right now. iTunes try to fuck you guys. iTunes is no longer putting up our reviews in order. So Doug literally has to pay somebody to go through these things, find where all these new reviews are, count up, total them, then give them to him so he can go through and read them, then pick somebody who we're going to give stuff away to. Also, we can give a free shirt away. Much love to Doug for all his hard work that he continues to do over here. And these are the little things that people don't pay attention to. Thank you, Adam. You're welcome. I appreciate that. We had 17 reviews and we're giving away five shirts. Regular size shirts. That's right. First up, the Real Josh Gill. D. The Man 555. First place, 1990. Lonnie Newberry. And Life is Chess. All of you are winners. Please send your name. The one I just read to Mind Pump. What is it? It's iTunes at mindpumpmedia.com. Has Doug been hitting the baby? Who brought the new guy today? It's a contact hide. You walk into a hot box. It's iTunes at mindpumpmedia.com. Send your shirt size and your shipping address. We'll get that right out to you. Thank you. We love you. If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. I can envision myself spinning around in a circle, balancing on my fucking back tire of my BMX. Dang. I had a white bike with white pigs and bright green tires. Damn. It was epic. It sounded like the Mongoose GT back then. It could be, but I was working out this morning and I could have swore the station that they had on, the station that they had on that we were lifting to was shitty 80s music. Not 80s music, shitty 80s music. Here's one of the songs that was on. I don't know if you could really say that. Because it's all shitty. I know. Because you were cracking on my scent of an angel and I thought, how could you say that? Listen to this song. I play that now when I walk into my heart. When I walk into the gym, I play that. I want to see if you guys remember this song. Maybe shitty, but I love it. All right, shut the fuck up. Listen. Oh my God, you're so aggressive. Listen. Yeah. Nothing yet? Ready? This is like coming to America with Eddie Murphy. Boom, boom, boom. You guys don't remember this? This is the longest set up for these things. Yeah. Remember this? No. Who's Johnny? She said, remember that? Wait, wait, wait. Shut up. You don't remember that? Nobody's ever heard this song in their fucking life. Are you serious? This was fucking the shit. That was not even a thing. Yes, it was. Nobody knows that song. It was Elle Debarge, the same guy who sings Rhythm of the Night. You don't remember that? It was the most unknown song he's ever sung ever. Bullshit. You know it's funny. The Rhythm of the Night. You guys remember that? That one. No, I don't know that song. Back when you were cool, you were not cool. Oh my God. Who knew that? Listen here, you fuckheads. You guys don't remember this song right here? Everyone in the poll for it. Okay, I remember that. Okay, it's that guy. Sing it. I know that song, but not the other one. You know, I would consider him a one. He had other songs. He would be a one hit wonder in my... That's like saying the Macarena guy's other song he came up with. Nobody ever fucking knows? Nobody knows. Nobody knows. Listen, let me tell you... Sal finds one hit wonders and then becomes a big fan. No, let me explain to you guys why I'm cooler than you. If it was like Rico Schwabe or like... Can you listen to my fucking thing? Maybe I'd be with you. Can you listen to my thing? Science. We'll listen all day. I'm always listening to you. I'm gonna tell you why I'm cooler than you guys. This is true now, by the way. This is a fact. This is a hypothesis. This is a fact because... Hypothesis is true. Because there's a study. Let's be scientific about it. I'm just thinking about that. But we're gonna be scientific about it. Okay. One of the main things that defines cool is that whatever... Whoever's cool doesn't realize or think they're cool. Like, they're just cool. According to... So I have no fucking idea that I'm cool. Therefore, I'm cool. So that according to... This is the latest... I do like this theory. I do like this theory a little bit. A little bit I do. And you guys think you're cool. Because it makes a little bit of sense. And you guys think you're hella cool, but you're not. I don't think I'm cool. I don't think I'm cool at all. Which means I am. Well, maybe... Maybe we went through this process that you're going through already a long time ago. Yeah. Exactly. Maybe we realized a long time ago. All right, listen fans. Hey, we weren't... Listen fans, this is what I want you to do. I want you to go to Instagram. And go to Mind Pump Radio. And I want you to vote... Who's the coolest? Who's the fucking coolest? The cool factor? Who's the coolest? Justin. See, now you make... Justin has to make a meme now. Or has to make a photo shot. I want you to make a meme. Yeah. Why would you do that? You already know we always lose to Justin. No, it's not even that. Adam's the one that's all the fashion. No, it doesn't matter bro. We already know what will happen in this situation. It depends on your definition. Hey, cool. People feel bad for Justin. It is like Justin plays the pity card all the time. What if you don't play the pity card? Dude, I got no pity. Except people are like, Oh yeah, you're not a douchebag. Hey, cool. You know what he reminds me of? Yeah, it's great. It's refreshing. It's refreshing with somebody. It's not fair. We're in it. It's a disadvantage. It gets all the fat people in a disadvantage. Oh my God, I'm so great. Hey, did you know I'm great? I'm fucking great. Did you talk about how great I am? I'm great. Let me tell you. Did I tell you that I'm great? No, wait. Remember when I was great? You're great. Here's what happened. So the UK did this poll, this online poll, to name this huge ship. And it was a poll online and people had to vote or put out what they thought the name should be. The winner for the name, which they had to name the boat, was Bodie McBoatface. What? Because people online are like, this is a joke, we should all vote for the joke. Bodie McBoatface? Therefore, Justin wins the poll. That's great. What? What? Justin's the equivalent of Bodie McBoatface. I like Bodie McBoatface. You know what? Whatever floats your boat, Sal. No, I'm just kidding. Oh, my God. We know what happens. We know the reality. Me and Adam have to talk our game. Oh, yes. It's not even that. You guys are so dramatic. We're so beautiful. I know, but we're going to lose still. If you guys were just a little more humble. No, it's not it. It would be easy. You guys would rake it in. In fact, I'm so humble. It's what makes me so attractive. It's my humbleness. See, I love that about you guys. I love that. I just don't know if the general public feels the same way. Do you think that the listeners think that? Who do you... Me and Adam are the most... I was just going to say, who do you think is the most opposite of how they're perceived, right? Oh, I know. These are all characters on the show, by the way. Yeah, totally. Oh, shit. I do CrossFit after work every day. You know who I would like to take a poll of people that have actually listened to the show and then met us either at a seminar or met us afterwards and who they think is more different than what they listen to. That would be interesting, huh? That would be interesting to me. Who's surprised them the most when they met? Like, oh, I thought he was going to be more like this or I thought... You're going to win that. Why do you say that? Because you... You're a lot nicer in person. Yeah, everybody thinks you're an asshole. Everybody thinks you're an asshole. Mike. Yeah, he was crazy. Everyone's like, man. He just goes places. Yeah, everyone's like, man. And you're just like, whoa. Man, I said hi to Adam. And he said... He said hi back to me. Shut up. I thought he was going to talk shit and make fun of me. Newsflash. Adam actually cares about people. I don't know if you knew that. I mean, because it doesn't come across like that. You guys both jumped to that really quick. You both think that, huh? No, I do. No, I do. No, I do. We're joking. I do. I think... So here's what makes me laugh is in public. When I meet people in public that listen to the show. Yeah. Because you know how my memory works. I have a photographic memory. But I don't have any control over it. I can't like just randomly... Oh, people want you to... So people ask a random... Sal, could you tell me a study that's related to... Yeah, people ask me some heart... Like some question. I'll be like, oh no, man. You got me. It's outside of my wheelhouse. You got me. And they're like, look at me like, I thought you were cool. Because we screen things. We screen things that, you know, you're versed in. Or like, I thought you knew stuff. And I'm like, I only know shit that I know. You sound awesome. I don't know shit that I don't know. You sound very awesome on the spot. Yeah, so I don't know. Well, something that I actually think that we're going to do in the next year or so, because I think it's only fair. Some of my favorite podcasts, like the Joe Rogans and the Louder with Crowder, like these guys have a person who is like fucking Google Wiz, who sits next to them. And they're Google Wiz and they're intelligent people. And they confirm everything that they're saying. Yes, and they're... Pull shit up right there. Yeah, and their job is to literally get on the internet and surf whatever we're talking about currently. And pull up articles and shit. Yeah, pull up articles. I'm like, holy shit, if I had that in front of me, this would make my job so much easier. Because a lot of the stuff that we talk about, like sometimes you guys say something like, oh my God, I haven't even thought about that in so long. I got to go back now. And then I got to remember it. Then I got to articulate. And then I actually have to do it without making up a word. I mean, that's just a lot of shit going on in my brain all at one time. Can we have that there to read? Yeah. Oh my God, what a resource. Internet geek next to me who's spelling it out for me will fuck. Of course I wouldn't make up words. Jesus Christ. Do you understand that we're all shooting from there? Yeah. Can we please make an Adam's guide or Adam's vocabulary guide? With all of the words you've made up. 100%. That would be so awesome. No. What would be awesome is if someone actually has gone through all of them, there was like these little blurbs. Because over, of course, a 450. Adamism. I've almost done it for a full episode. It would be like a whole episode of made up words. My favorite one. We have to name our favorite ones. My favorite Adam word. It's not a word that he made up. It's a word that he used wrong over and over and over and over and over again. Which one is it? When you were talking about someone who's an aspiring trainer. Oh yeah. Inspiring. Inspiring. Inspiring. Inspiring. Oh, my favorite. God damn it. I just didn't say anything for so long because it was so basic. You have to do it. Yeah, it was so amazing. Justin, do you have any favorites? I mean, I love library. That was a meme made on the forum, not too long ago. Somebody made that. They did. Library? Library. I pronounce words wrong all the time because I never heard them spoken. I just read them. And I say them like, what was the one? I just love how he just like blazes through the last part of it. It's not, it's like if you come up with a really long word right now. Do you remember when we interviewed? Dictionary. When we interviewed, what's his name? Ian Badejo. What's his first name? When I said Brian Badejo. You know, part of it I can't explain. Part of it I can't explain. Part of it, the part that I can't explain is how it just happens naturally sometimes. But then there's times where I'm like, fuck, I can't pronounce that. I'm just going to blend it all together really fast and it'll come off the same way. It wasn't that great of an episode, but you have to listen to just the intro. And then I was like, oh, here we are. This was an early episode. So it's back in the day. He's like, oh, we're sitting here with my friend Brian. He just, Ian Badejo is not the easiest thing to pronounce for sure. Fair enough. Brendan does not have an easy, and he's a buddy of mine who I've talked to many of times in her to say. So when I'm talking and I'm announcing it and I'm like, in my head, I'm going like, oh, fuck, is it Ian? Ian? I've been, oh, shit, let's just put it together. Let's just mix it up. Let's just mix it with the front and the back and then we'll squeeze it together and then just keep going. And then hopefully only the really smart people pick up on it. Nothing like a little front to back, if you know what I mean. My favorite is the people that think I don't know. We'll include a word like we're trying to sound smart and like, you know, like combo against your, your like a study that you're presenting or whatever. And we're just like, oh yeah, mitochondria. Yeah. Exactly. We have to use mitochondria somewhere. Yeah. Or flux capacitor. Flux capacitor. Like super cow fudge, you know, dishes. Yeah. Exactly. One of those. Bring the bird. Mara coffee. It's the only coffee that is infused with all natural new tropics for a cleaner, calmer, and more focused buzz without the crash. Put the Chimera link at mindpumpmedia.com and input the discount code Mindpump a check out for 10% off. It's the motherfucking quaw. The eagle has landed. Quick quaw. All right. First up is Tommy Tarion. He writes. I'm going to read the whole thing. He's from the land of Tommy. I'm 25 years old. I've been lifting since I was 17. I've never had a personal trainer, but I've made a lot of progress. I feel like I'm stuck in my fitness journey. How much will the maps programs help me if I start doing maps? Keep in mind, I'm not in it to compete or anything. I do what normal 25 year olds do. I drink about two times a week, all together about 10 to 15 drinks, beers, and mixed drinks. I tend to eat clean Monday through Thursday. Then I try to be as consistent as I can be, but some bad foods are on the weekend. I love this. This reminds me of myself right here. This could not be. It sounds like an infomercial. Wait and to happen. Here we go. No, like this literally, this sounds like me as a 25 year old trainer who is like, who literally, okay, so turn to steroids as the answer that could not figure out like why I couldn't get my physique to the next level. And I was certain at that point because I felt like I tried different types of workouts and training a certain way. And, you know, I understood what was good for me and bad for me. And I ate dialed Monday through Friday, Saturday and Sunday. I would drink or eat off the menu plan or whatever. And I was in good shape always as a trainer, but I never found that elite shape. And deep down I wanted to be in that magazine cover shape and I couldn't put it together like why I was not. And my answer, which is why I'm very passionate about speaking about this with people on the show was, was anabolic because I thought that's what I needed to do because I, everybody I knew at that level was taking them. And so, oh, that must be the difference between me and them must be there taking anabolic and I'm not. And so once I did that and I was completely wrong. No, you will be blown absolutely blown away at the difference, proper nutrition and good, good exercise programming will do for you. So let's go back for a second. Let's analyze what he said. He eats very clean. We don't know what that means, but let's just assume he eats a good diet for his body Monday through Thursday. That literally means. He washes his food. That literally means almost half the time he eats shitty food. Monday through Thursday means Friday, Saturday, Sunday. So three days out of the week, he eats probably crappy in drinks, alcohol. So right away, if 60% of the time. And even if it's not crappy, it's less clean or less good. He already said he drinks. He enjoys himself. He's 25. My bet is he doesn't pay attention and eats whatever he wants, especially if he's super strict Monday through Thursday. So consider you're eating very well 60, 65% of the time, the rest of the time, you're not eating well. You're not, your body's gonna reflect that. And you're admittedly admitting that you, or admittedly saying that you drink every single week once or twice a day, which alcohol is a whole another month. It's not a performance enhancement. Well, alcohol is a whole another monster because alcohol does not provide any benefit. Like at least some bad food or at least some. It helps you get laid. At least some of the food that we know out there is not ideal for the body, still has some benefits. You get some things from these foods. Alcohol, you ain't getting shit. I mean, wine, what, antioxidants? Get the fuck out of here. You're not getting anything beneficial from those calories. Those are wasted calories. They're not only wasted calories, but just alcohol is just, the odds that you're gonna eat a bad meal after drinking alcohol are very high. Happens to me, guaranteed. If I'm going out and I'm drinking and partying, odds are the next meal I'm gonna eat is gonna be not something that I probably are good for me. This point in his life is, I remember, we always talk about on this show, like paradigm shattering moments, right? Where we made this huge transition in either the way we ate or how we trained or how we taught clients. This was a major paradigm shattering moment for me, was where he is at in his life, was being honest with himself that, hey, I let go a couple days out of the week. I dialed in during the week and I can't put it together. Why the fuck? I can't get in the shape. And is it your program? Is your program gonna give me like, and no, it won't. Like I'll be the first to tell you that, you know, you just switch from what you're doing and you just go, oh, is maps gonna get me shredded? Like, no, that's not our pitch at all and it'll never be our pitch. Like, you first have got to get that other piece figured out and I didn't put it together until back then, which was way before Fitbit came out. We had the body bug, which was the first like official, legitimate fucking, you know. It measured how many calories you burned. Yeah, and it was accurate. It was relatively accurate. Yeah, 90, it was in the 90s. It was a first tool. It was more accurate than most tools around there. Well, before that, okay. Before that, it was a guess. Well, let's talk, no, let's talk, let's talk fucking numbers and science. Before that, the highest tool was rated at about 65% accurate, okay. So it was light years ahead. Exactly. So body bug comes out and it's in the 90s. That's a huge difference in how precise this thing is. What was great was seeing that and then seeing actual calorie burn. When you're doing these like cardiovascular types. And workouts where you're on your treadmill and your treadmill's telling you one thing based on your heart rate versus, you know, what's it called again, the bod? Well, this is what opened my eyes so much was seeing that this huge discrepancy in what I thought was, you know, not that bad of a day in comparison to what I was doing the rest of the week. So Monday through Friday, I was dialed. I was eating well. I was training hard. Saturday, Sunday, I would let off the throttle. I wouldn't, if I were to take a day off the gym, it would be one of those days. If I was not going to count food or calories, it would be on those days. But when I did and when I was tracking, I realized, holy shit, Monday through Friday, when I'm working, I'm moving so much more than in addition that I'm training hard. Plus, because I'm doing those things, I'm also more careful about what I eat. And then on Saturday and Sunday, when I just say, fuck it, I'm not going to pay attention to that. I was over consuming and I was not moving enough and I wasn't training. All of that added up and it wasn't enough. It wasn't enough to make me fat. It wasn't enough to make me not in shape. It was enough to keep me from getting to the next level of fitness. It was and you know, here's the last thing. Here's the second part to this. If you address your nutrition, which is very important and really, rather than being super strict Monday through Thursday and then going off the rails Thursday, Friday, Saturday, Sunday, what's a better option is to eat, you know, better every day. Not perfect because you're going to go on and off. That'll throw you on and off. Just eat better most of the time. Just average out to eating better all the time. But I do want to talk about programming because here's the deal. Well, before you go there, let's keep giving free advice first. So the first thing that I did for this, what I did for me was like, okay, I didn't try and like fool myself and think like, oh, I'm also going to quit out, quit partying, quit ever having a pizza on football Sundays, quit doing all these things and just be like, perfect. Like I started real, what I connected was, hey, if I really had a craving for a burger, I really had a craving for pizza, it would probably serve me more beneficial to have that on a Tuesday after a day that I trained 10 clients, squatted heavyweight, and then afterwards, some of my calories went to something like that and it would serve me better if on Saturday, instead of that being my consistent day that I didn't work out, I always trained on the weekends and I took a day off during the week instead when I was really mobile, these type of things already will start to make a better change. Now, you want to keep this in mind because people are going to hear that and they're going to say, what's the difference the calories add up to the same at the end of the week? And you're right, they do, but here's the difference. When you're pairing higher calories to more activity, you're typically busier on that day. You're going to, believe it or not, there are some studies that show that you'll still eat a little bit less. When you're pairing high calorie eat whatever I want to days when you're lounging around, statistically speaking, you're probably going to eat more. Probably for a number of different reasons, like you're sitting around, you've got more to do, you've got more time to eat out. So the reality is, what ends up happening is, when you pair your higher calorie days to your more active days, you tend to do less damage anyway because you tend to eat a little less. So there's a psychological component you want to keep in mind and that's what Adam discovered with his nutrition. Now that all being said, I'm not even going to talk about maps because we've talked about maps enough. We've talked about how it's programmed enough. Let's just talk about proper programming because I can 100% tell you with full confidence that our programs are programmed out expertly. The difference between a poorly programmed workout that's executed consistently versus a well-programmed program that's executed consistently, so both of them are done consistently. One is shitty programming and one is really good programming. The difference between the two is night and day. It's a stark contrast. It's not a little bit of a difference. It's a massive difference. It's the difference between I'm not progressing to holy shit I'm progressing on a consistent basis. It's the difference between I look the same for months to in 60 days I have a before and after picture. You're only going to get so far when consistency is literally the only metric that you're holding on to. Obviously we've stressed that enough to where a consistent program is going to beat no program any day of the week. However, now that you've gotten to that place now taking that a step further and applying a proper program into your protocol you're going to have that same response that you did going into just the consistency factor. You just have to look at these as levels of progression. It makes a huge difference. Do what you're doing now. Don't change anything. I'll make this challenge all day long. Take your work out and replace it with better programming and boom, you're going to respond. Even if you didn't change anything else. Of course, that doesn't take into account if you have a completely horrible diet and sleep schedule and all that stuff. But let's just say everything's around normal. All you do is change your work out and make it more effective in terms of its programming. You're going to get results. I'll never forget switching my programming from body part split to full body, just basic. This is even before I really understood the intricacies of the kind of program that we put into our programs. Just doing that alone I literally added something like 10 to 15 pounds to most of my lifts the first week. It blew me away. I already had been training for a long time. It blew me away. I started to lift and I'm like, whoa, that's 15 more pounds than I lifted last week. I haven't had a strength gain that quick since I first started lifting weight. Programming makes a tremendous, tremendous difference. Unfortunately, the fitness industry which is driven by the supplement industry has completely hammered into people's minds that programming doesn't mean much and it's all about diet and supplements. It's all about protein shakes and bullshit. The reason why they do that is because that's what they can sell you. There's not a lot of money in selling programming. Unfortunately, that's what we do, but there just isn't. There's way more money in supplements. But the reality is exercise programming huge, huge impact. Amor Fati, which lifting sport do you consider the most athletic? So we have to pick a lifting sport, not a sport that incorporates some lifting. What are the lifting sports? Olympic lifting? Power lifting? Kettlebell sport? Kettlebell, what else? What else would be up there? Strongman? What else? I would say that this has changed for me. Really? Yeah, in the past I would probably say Ollie. Olympic lifting? Yeah, I would throw CrossFit in there. Yeah, no, you could throw CrossFit in there. Honestly, a CrossFit athlete would definitely rank up here in my top three probably. Of course. I would not, as much as we talk shit about CrossFit as a way of getting healthy and in shape for people, I don't deny the elite of them are not some of the most elite athletic all the way around athletic people. Overcomers of damage. Well, first of all, we have to define the metric here. What is most athletic? What's most athletic to all of us? Here it goes again. There's your mouth getting lazy again. Here's what we have to Okay, here's a good metric. Let me know if you guys agree with this. If we took, let's just say a good athlete in each of these sports in each of these lifting sports and then we put them into different sports. Football, basketball, swimming you know, baseball, track and field. Which lifting sport athlete would generally do better in all of the sports? That's the metric that I want to use. I don't know if that you okay. I think you need to narrow that down a bit because I'm going to say Olympic lifters. I think I'd be right with you. I think a top Olympic lifter would do better in most of sports. Hyper responsive, flexible and power on command. I'll challenge you with a crossfitter then. You just say that and you mention swimming and stuff like that. You can't put an endurance stamina. Yeah, you can't put a stamina endurance sport in there and think that Olympic lifter is going to be great that they're trained for. Now you're watering down anything. So you think a crossfit athlete, a top crossfit athlete would do better or have more stamina and strength than a kettlebell sport athlete? No, I think that's why I think it's number one. So I didn't get a chance to say why this has changed for me. I would argue with now with my knowledge of kettlebell sport which I had very little a year ago and I have just a little less than very little now I feel like a kettlebell sport athlete would probably be in my opinion the most athletic because of all the attributes that it encompasses of being an elite level. And the programming is a good one. Exactly. To endurance, power articulation of skill body mechanics, proprioception all those things I think if you are an elite of all those categories like if we were to go Olympic lifting, powerlifting, kettlebell sport crossfit and pick the number one guy in all of them and they all have equal athletic rules. I would have picked who is you got to pick one guy on your team and you are going to go play all sports not knowing what that is going to be not knowing his specific challenge but you get to pick an athletic body and you get to pick from those sports I would pick the guy who is the primo kettlebell sport guy to be my right hand guy because I would think that his... I could see that argument I would say between the Olympic lifter and the kettlebell sport guy The kettlebell sport guy... The problem with the Olympic lifter is I am going to fuck you up in all the endurance and stamina things I don't know about that though Yes, yes There is not enough of them that I could see that I could say hey, I am going to get... Could they adapt to it in a reasonable amount of time that you are going to train them You don't have that time You are taking this guy straight over and you are going to play basketball, baseball, football, swimming, soccer You are going to go do all those kettlebell sport you are right because it will have that endurance factor that is already built A little bit of everything at the elite level And the reason why I think they would be... I feel like it is more controlled and it is more an expression of all those different attributes in comparison to CrossFit where I feel like things get less specific as far as the skill set is concerned Water down as far as how you are going to maneuver your body into that position so they find ways to cheat around it versus expressing the skill at its highest level And here is what you also want to consider by the way, this is why it is a tough thing You should explain what he just said, I think it is a very good point I will in a second, but this is why this is a tough thing to do is if you look at the top 160 lb Olympic lifter in the world you are going to find an elite specimen of a human being over CrossFit and kettlebell sport and all these other things and I will tell you why Olympic lifting is worldwide and there is just a lot more people who do it kettlebell sport is a small sport but if all things are equal if we have the same access to the same amount of people the same kind of money being spent the same kind of whatever I think Adam you make a great point and the reason why CrossFit is not up there is because I have yet to see CrossFit programming that is anywhere near as scientific as Olympic programming or even kettlebell sport Mike Salemi I know he is not representative of the sport in terms of his programming but he is ranked number one in his category in 2016 if I am not mistaken he was ranked number one Mike Salemi is programming and the way he approaches his programming is brilliant the guy is I would 100% classify he is a master trainer along those lines a master trainer for sure and I know one when I see one and I see how he applies his program I know you would never like to admit that but that is something we are saying I have yet to meet I have not seen any kind of programming like that come out of CrossFit I have seen Olympic lift even if you have great programming you are also asking with CrossFit you are asking these guys to spread out over gymnastics, power Olympic endurance, sprinting, running different modalities some people would argue that that would make them better it would and that is why I was challenging you guys CrossFit guys are going to be pretty badass all together in so many areas it would be a decent pick if we all had a pick in order let's say we roll the dice and I get to pick first and I go kettlebell sport guys there would be a good argument for you guys to be rushing for the CrossFit guy because more than likely he is going to have a pretty good balance of a lot of different things because he has not quite become a master in all each one of those individually but he has become the elite level or pretty damn good in all of these areas and arenas that would contribute to you to consider yourself as most athletic but athleticism and health is totally different and I think that is where so many people get crossed up with how they should train themselves is athleticism is this like an extreme pursuit yes and it's an expression of you being able to take these different attributes like strength and power and endurance and expressing them at the highest level and that's totally different than hey I'm somebody who wants to look awesome or feel awesome or be really healthy for the rest of my life which is exactly which is about 90% of the population you know there's I'm not talking to somebody who's listening right now and they see themselves as the primo crossfit guy or the primo Olympic lifter guy like dude you have your own goals and visions of what you see and that's a specific thing that requires specific type of programming for yes that exact adaptation you know what was uh what was eye-opening for me as a as a teenager was I met I forgot who was damn it I wish I could remember but I met an ex pro football player so this was a who was it I can't remember his name but he played pro football 15 years before so he'd been 15 years out right and so he wasn't old by any means I think he was in his 40s right but the guy was walking funny because he had you know messed up knees he told me has to take painkillers every morning when he wakes up he told me all the problems he has and we had this conversation he said he goes oh yeah he goes I don't there's not a single one of my peers that played high-level sports including other sports like basketball that aren't you know have limitations now with their mobility and their movement and their health and it made me really realize and this I challenge all of you look at all your professional sports all your elite high-level competitors in different sports and look at them after 10 15 20 years after they left the sport and what you're gonna find is a lot of poor health you're gonna find a lot of problems across across the board across the board and this is because training competing or at least training to compete at that high level is not healthy it's extreme and there's a definite definite trade-off and again I'm not saying you shouldn't pressing the boundaries though I mean that's that's your whole pursuit is to be at your utmost in performance in your optimal level performance in anything like if you just compare it to like driving a car like you're gonna be redlining that entire process that you're driving the car think about the life span of your engine as you're redlining through every single turn every single like straight away I mean it's just a matter of like all you think of as an athlete is like how can I optimize by performance in this particular arena in this particular aspect of like movement or what I need to do to improve my response here and it's always at a really high level versus like can I sustain can I sustain this is a hard question it's a very very important point to make so I think that's why we kind of spent some time on that part bring on the next one mofo lolo mofo lolo mofo lolo is it better to work out once a day or do reps throughout the day let me tell you why I like this question I love it when the answer to questions is both both do both I wish there was I actually wish there was a little more studies done on there are there are some studies there no I know there are studies it's half of what is why the trigger session is involved in all of our programming why we believe in frequency but here's a thing though I wish that I would argue that it has it may be more important than we think I think that when I put together the frequency thing it was such a dramatic change in my body that it made me go whoa maybe we've got this so backwards that not enough people know that what a game changer just that concept alone is when you train once in a day and you do a full workout your goal is to create a decent amount of damage to your body that's it and the signal that you're sending is a repair rebuild and overcompensate signal but that's not the only signal that your body will receive that tells it to that can tell it potentially to build muscle the other signals just include frequency of movement and some trainers have called it greasing the groove I know Pavel talked about greasing the groove and other sports will Olympic lifters will do this they'll grab a very very sub weight like a very light weight and they'll just practice technique over and over and over again technique is the skill of it repetitive patterning of what's being established they're both very important look I have a friend of mine who she's going to compete in her first bikini competition and one of her goals along the way was she wanted to be able to do more than one pull-up she told me I want to do more than one pull-up I do pull-ups every time I work out my back I go to failure I get real sore I do all this crazy stuff stop doing pull-ups in your workout go ahead and work out your back reduce the intensity a little bit and this is what I want you to do I want you to set up a resistance band on a pull-up bar at home so that you can hook your knee under it over it and I want you to do three assisted pull-ups that feel moderately intensity so in other words nowhere near hard but not super easy just enough to where she could feel it but she's practicing and I said I want you to do three full range of motion I said do three band assisted pull-ups three four times a day walk by the bar do three go about your business if you walk by the bar again do it again and you know two to four times a day just practice that within a week her normal pull-ups went from almost two to five five body weight pull-ups that is a huge boost that is not out of the ordinary when it comes to people who have never utilized the effectiveness and efficiency of frequency training that is actually quite common so you want to take that advantage of both let's be honest we knew that that's part of why maps would be so game changer for so many people with the trigger sessions we knew that most people even people that kind of understand the frequency principle really haven't applied it or programmed it because I have never seen a program with it before not to take advantage of it to the level that we do with the trigger sessions and the way we've designed the foundational sessions is that it really ramps up their frequency and we know that if most people aren't doing that that they're going to see this huge and that's why so many people go through it it's also why we can have a 30-day money-back guarantee is that we're like okay we know that 90 plus percent of people that go through this are not only going to be happy and noticed but they'll be like whoa that's why I would argue too that probably it is better to do it more throughout the day because you know that's something you like most the majority of people probably haven't ever done well there's two ways to look at this I feel like so if you know like okay dedicating one hour of my day to my lifting whatever it may be whatever your goals may be and you know during that one hour time that you accomplish X, Y and Z and what I mean by X, Y and Z is the amount of sets the amount of reps and the amount of muscle groups that you work so let's just say hypothetically your your goal right now is to build your butt or something or build your chest and so the amount of sets and volume reps total everything that you do in that one hour that contributes to building this area or building this muscle that you want to focus on now if you took that exact same amount and spread it out over the day or the week or the week exactly right because exactly you're not looking just the day you're looking at you did that in that one hour if you spread that over a week you're going to see more benefits by increasing the amount of times that you do it just keeping the same and then the reality is if you do it more frequently you're actually going to be able to increase volume very easily too it's mind blowing when you do it like and by the way there are now several studies that compare a body part being worked once a week for say 20 sets to the same body part being trained three days a week with 20 total sets it's the same amount of work the difference is you're working it more frequently and it's conclusive it's more effective and you build more muscle so that we know science right science has proven that already but then what we don't talk about is actually and this is where the trainer experience comes in is I know I've experienced that when you have somebody do it more frequently they're more likely to do more volume too so then you get this like extra benefit of hey if I'm training my legs you know three times a week instead of one hard time a week for an hour long guess what what I'm saying is this I remember like when the first time this like went off for me is I trained you know roughly 15 25 sets or so of legs on leg day and it was a fucking nightmare it was like I dreaded it every week but I knew I had to do it and being a big tall guy it was like fucking death to train like this but I did it and it would just I would be just nauseous afterwards and then when the frequency light bulb went off I thought okay well if I'm doing a total let's say 20 sets in that hour and now I spread it out over then I realized like oh this is easy 6 sets I mean 6 sets is something that's so easy like to knock that out real quick like I got so much more in the tank so then I would end up doing 8 and then 10 and then 12 mentally like a better that is right just like you know on your psyche going into the gym it's like you know getting outside of the I want to just punish myself oh yes it's just like it's so refreshing to get to that place in your training there's such a smarter way to do it you know you know what's going to benefit you without having to sort of prepare your mind and mental discipline to be able to handle a lot of these fucking crazy workouts and now we have to say this this is also an important piece of this okay is that intensity is inversely related to frequency though okay so if I'm training let's say I'm doing trigger sessions which means I'm doing three times a day you know I'm doing a form of exercise on let's say my biceps I can't do them with high intensity you will fry your body it'll cause too much damage it'll hurt you so if you're doing something more and more and more frequent you reduce the intensity a little bit along with it and so the more frequent you work something out the more you reduce the intensity so but however keep in mind intense workouts are still important the reason why I said you do both is you do your work out that's hard during the week but on the days in between go ahead and practice exercises or do what we call trigger sessions where you're sending that that real low muscle building signal to the muscle you're moving it you're stretching it you're contracting it throughout the day so you're getting the best of both worlds now back in the day this kind of got convoluted because you had bodybuilders who started taking steroids who could really get away with not sending a frequent anabolic signal to a muscle they could hammer the crap out of it and then rest for a week and then the bodies operated a little bit differently and that became popular and that's all we've ever focused on so now if you look at all the muscle building routines that are out there they're all based around that that principle of hammer your muscle and then rest for once a week they are fundamentally flawed fundamentally flawed for most of you listening right now if you took your workout you took your body parts split I don't care if you're enrolling maps or not if you just break up your body parts into three workouts do the same amount of volume for the whole week you're all going to most of you will experience more gains and if you want to take the next level you enroll in maps and you have expert programming with that said Sal comic fitness says sell yourself boy Jesus Christ we haven't done that enough we're going to do it again why should we buy your programs over any other yes I believe you know what you're talking about but why buy from you because you're gorgeous during your sales hat on because we're handsome yeah we actually care about you comic fitness you know what though we need to be a little bit I want to be serious with this for a second I'm not going to sit here and sell the program but I'll say this our background and experience is in training thousands of people we've trained lots of everyday average people well can I stop let me stop you this is why we started this podcast you know let's forget about the programs that we knew that there's this fucking gaping hole in fitness and that doesn't mean that there's not another somebody out there that's really smart that's giving out good information that's not providing a good program but the amount of people that are is so fucking small and the irony is the people that are most people don't know who they are because they're not in the limelight it's not the sexy Instagram star who's super popular because he does cool ass videos and he's hella funny and he's super ripped and takes great selfies or has a badass fucking Nikon or you know fucking DSLR camera that they're shooting with like that's who's giving most of the information out there so we knew it was going to be like child's play for us we knew when we got into this industry it was going to be like this is there's so many things wrong and there's so many ways that we can help people and we just chose to go after the one that was going to be easiest for us where we saw the biggest discrepancy in helping people because let's be honest we saw programs that didn't change ever a majority of people's lives then we wouldn't have a real business but we knew that the gaping hole was holy shit okay so these we can't compete with how sexy these guys are we can't compete how badass their their videos are and how funny they are how young they are and how cool they are and what we can compete with is the information that they're providing to help people and that was fucking child's play and also the kind of you know picking back on what Sal was trying to say it's just like you know if if you're solely banking on the fact of like like some of these people that look like they're just super reputable because they they portray everything that their body is what their market is right they're selling themselves they're selling themselves to their body they're selling themselves through what's worked for them specifically but you got to take into account how many people they've worked with underneath them they they're a master of themselves right right so they're a master they've mastered that and they've created an entire doctrine they're gonna connect to some people right they're gonna connect to some people I even know people that are like very high level like thinkers like holistically all that above but they've internalized the entire process based around themselves which I think is a flaw that's a big flaw because it becomes their truth and they apply it to everybody yeah and even even I did that when I first when I first became a trainer that's our train that's why we know so well because we fucking went down the same path and so what you're gonna run into in this industry of people who sell programs is you'll either run into the you know sexy fit model and they'll put out a work out that kicks your ass that's the basis behind that's what they say it's gonna kick your ass is what you should do or they're gonna give you workouts that work well for them which I hate to break it to you 99% of you are not anywhere near the genetic potential that these people have nor have access to the drugs that they have and all that stuff so you're just not gonna respond like they do or number three and four you'll get an academic individual who's got lots of study and work you know I've done all these studies and I know all the stuff but they don't have any real-world experience which plays a major role in influencing how you train people. Which tends to be who we that tends to be who we pick on most or battle with because we don't really waste our time much with like the kid who's coming up who's got a million followers and has is putting out shit programs. Well and last we tend to attack or aggressively come after like those PhD's and the people out there that are using that to their advantage to you know pitch some bullshit. They just don't have that experience of working with a lot of average people and then last you'll get these professional trainers who have trained lots of people but the people that they train are competitive bodybuilders or high level athletes. That's it. There's a big, let me tell you something right now high level athletes are highly motivated great genetics will do everything you tell them they do not have they do not represent the average person. Now we've been trainers and we've trained most the people we've trained are everyday people most the people we train are people like you. I'm sorry but high level athletes are fucking easy to train. That's super easy. You just tell them what to do and they do it or you add something you change something and then their body responds. The average person is an enigma to figure out a you got to figure out how to keep them consistent you got to figure out how to get their body to respond their bodies not going to respond like a genetically gifted athlete. You got to deal with imbalances and injuries. You got to deal with all these oh and by the way they don't have a million hours a week that they can spend in the gym oh by the way they're not going to freaking eat preportioned out meals. Oh by the way they don't get good sleep. Oh by the way they have to deal with their psychological characters. Oh by the way they have all this stress at work. Oh by the way you know what I'm saying they're the average person. That's real people. When we put together programs or whenever we give advice it's based on all of those things. All those things. We have all those things we've worked with lots of people thousands of people we've done we've done all we've taken it we've learned a lot so we know the science behind them all but really a lot of it is experienced in training everyday people so I can take the average person and I can train them better than most people. Well the hardest part the hardest part that we all had and the dilemma let me let's be part of the reason why it took so long for us to start to monetize the business was we were hung up on you know we see this problem with cookie cutter diets cookie cutter programming and we know we need to solve this problem but we can't just like kind of solve the problem and kind of solve the problem would be just write a better program right just put a better program out there that actually will benefit more people than what most of them out there which actually is not that hard the hard part was to go on the total opposite extreme of what they represent and say listen we don't believe in anything cookie cutter so then how do you do something that's on the internet that's for everybody well you've got to make it malleable you've got to you've got to have modifications and you have to encourage that through people so what we had to do was how do we give a program where we're not just telling people go do this we're saying learn from this and then also you know from the consumer aspect like how can I you know buy into this program find out more about myself so I want to go through this program and understand myself on a deeper level so now this makes more sense to me therefore I can now I can apply all these new concepts and deeper sound spiritual but you don't mean spiritual by that deeper you mean like you've got so much more going on with your body than you probably realize exactly like more like so you don't you don't necessarily need to always depend on some professional being over your shoulder and and guiding you through the experience whereas you can do it yourself you can do it yourself I feel like I feel like it's a difference between being talked down to versus having a conversation right I feel like we're trying to have a conversation with you and help you to understand things at a deeper level versus just blasting you with what you're doing what a great way to deliver that it's so true and it's that thing right teach a man to fish versus give him some fish like absolutely if you have the tools here's the thing like and you know I've we've said this before right like the key the health epidemic in this country is not just telling people what to do it's teaching them to do it for themselves it's teaching them to live that lifestyle for themselves if people can get that aspect down we won't have an epidemic anymore because the information is out there a lot of the right information there's definitely shitty information but there's a lot of it if people if people understood how to connect to their body and really figure these things out along the way and have some guidance that helps them figure these things out along the way we'll see the help at the health epidemic become cured we'll see that it becomes solved but if they if people keep telling people what to do specifically and giving them his cookie cutter things and you know that the intentions behind a lot of these programs are I'm literally telling you guys right now I know I've sat in on some of these big production programs and they literally are the discussions literally are go around ooh let's put this here that'll really kick their ass and oh my god they're gonna get so sore if we do this or that looks too easy let's throw this in there because we want people to really be swept this is the conversations that it has nothing to do with hold on a second we've trained this recruitment pattern oh my god that's Jillian Michaels we need to throw in this movement here to offset that otherwise they're gonna create imbalance here and that that's a lot of intensity the following workout needs to be less intensity and more mobility that would be a great exercise but we all know you know that fucking more people than not are gonna do that wrong and actually end up hurting themselves or training a poor recruitment pattern which is then going to handle the rest of it it's like feeding people what tastes good versus what's healthy it's the same thing but it's like yeah well it does it tastes better once you get into it but like you know like I bring up Jillian Michaels because sweat ink here tastes the fuck out of me because the reason being because what they're doing is they're trying to play into consumer preconceived notions of what fitness is what they're doing is they're reinforcing all these ideas that as I'm here I'm a passenger and I need to experience a certain thing I need to like be sore I need to sweat a certain amount you know I need to have a certain amount of entertainment involved and like all these things they like it needs to happen for me to even have a good time or like you know experience a good fitness program whereas it's like you know like this is not what the message that you know we're trying to portray here exactly and we're also because we love you yeah hey listen if you like Mind Pump leave us a five star rating and review on iTunes if we pick your review if we like it and we pick it you'll get a free Mind Pump t-shirt also push stop right now go to YouTube subscribe Mind Pump TV it's the best fitness channel on YouTube we give you a free brand new video every single day also Instagram Mind Pump Radio my personal page is Mind Pump Sal Adam has one it's Mind Pump Adam and you can see Justin at Mind Pump Justin thank you for listening to Mind Pump if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted RGB Superbundle at mindpumpmedia.com the RGB Superbundle includes Centabolic, Maths Performance and Maths Aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers but at a 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