 One of the challenges with going on a bulk is gaining body fat. Now aside from strength training and exercising properly, here's something you could do to minimize fat gain. Eat way more protein. In other words, a very high calorie diet that puts you in a surplus that has a good amount of protein will make you gain more body fat than one that has most of those calories coming from extra protein. It's true. Even though studies show that there's a maximum benefit that you can get from protein when it comes to muscle building, you're actually less likely to gain body fat when your excess calories are coming from protein. So it's just one thing you can do when you go on a bulk to minimize fat gain. So studies will show this, right? Protein, protein, protein. Yeah, so it's like if you're already at one gram per pound of body weight and you need to increase your calories by, let's say, another 300 calories, and you're like, do I do it with carbs or fat? If you did it with protein, you're less likely to gain body fat from that than you would from the fat or carbs. So it's just- No, it's not. It's the only thing, it's just a little more difficult because you get satiated, right? And so to up your calorie intake is gonna take so long. That's the one challenge. That's why I was gonna say- Creative options. That's why if you're in a bulk, I was just gonna say that, Justin. It's hard when you're eating a bulk anyway because you're eating more calories. If it's super high protein, it's even harder because protein's so satiating. So a strategy you can use is to get a hyper-palatable protein shake. So like the Paley Valley Chocolate Bone Broth, which tastes like chocolate donuts. Oh, it does actually. Absolutely. I can verify it finally. Oh, what'd you think? Yeah. Oh, it was like a shake. Am I telling the truth? Yeah, like milk shake. Yeah, you can have like a 20 gram shake with each meal or a 30 gram shake with each meal or something like that, right? Now you've just bumped your calories. It's an easier way to take in the calories because it's liquid and you're less likely to gain body fat than if you added carbs or fats. So have you ever experimented with anything like that? Adding protein when I'm trying to bulk. Well, even higher though than let's say the one gram per pound body weight. Oh, God, of course. No, I mean, when I was competing and when I'm pushing that many calories, it was actually almost impossible not to be more than one and a half. Yeah, it was hard. If anything, I had to be careful not to go too extreme with that. But when you're eating that many calories and trying to hit protein and take, at that point, I'm hitting 300 grams many times on a regular basis. Now, granted, remember, I've talked about working my way up there and if I'm not dieting, if I'm eating how I am right now, I'm the other. So I'm one extreme or the other. If I'm hardcore bodybuilder, me training like crazy meal prepping, I'm super high on the protein and take as I know how crucial that is. If I'm not, my body, I'm just, I'll naturally gravitate to carbohydrates, sugars, stuff like that. And so, yeah, no, I've experimented with that all the way. And then also making sure that I, when I go off of training with the high protein diet that I'm careful to not go to the opposite extreme right away because that's one of the fastest recipes for me to pare down and lose muscle. So just by simply keeping that up or trying to keep it up as high as I can while I'm going the other direction makes a huge difference on me being able to retain lean body mass. Yeah, and I noticed you put like easily digestible protein because like also too, I mean, if you're doing that from like all animal sources and whole foods, like I can imagine some people having a hard time in terms of like, you know, maybe constipation or something being an issue, like maybe upping their fiber intake alongside that might be a good strategy. Yeah, so psyllium husk is good. You can add that to your meals to help with digestion, add your, you know, well-cooked vegetables. But mainly it's when people add, when they go real high protein and then they add a lot of shakes on top of it, a lot of people don't realize that they don't digest their shakes very well. So you hear people talk about how, oh yeah, if I have more than one protein shake, I fart and whatever clears the room or I feel whatever. So pick one that's really easy to digest. I talked about the bone broth because it's mainly collagen. Collagen is super, in fact, it's the one protein that's pretty universally recommended to people with gut issues because it's benefiting the gut but also because it's easy to digest. So it's like if you're gonna eat that much protein and you're doing it with a shake because it's hard to get it from Whole Foods in a bulk, choose one that's really easy to digest. But, you know, just to, again, hammer this home, you know, if your fats are good, so this isn't, the advice I'm giving here, if you could use an increase in fats because you need more healthy fats or essential fatty acids, we'll go there first, right? Carbs are not essential. So you can go zero carbs even on a bulk it's not ideal to go zero carbs on a bulk because you tend to limit your strength and your performance. So let's say those are already okay. Fats and carbs are okay but hey, I gotta add another 400 calories. If you make it protein, you're less likely to gain body fat, you're more likely to gain more muscle. Fat, excuse me, protein has got this kind of thermogenic effect along with it. So like a calorie is not exactly a calorie in this particular sense because protein tends to be utilized more for tissue. It's a little bit more expensive to burn. So it's just, it's harder to gain body fat on the same calories when the protein's high versus when the protein is lower. So that's the point here, right? It's like, okay, I wanna go to bulk but a lot of times, especially with women they're afraid of gaining body fat. It's like bump the protein up. Even if you're at a gram of protein per pound of body weight, bump the protein up and you're less likely to gain body fat. Of course, combine it with really good strength training and kind of, you know, watch what happens. All right, today's program giveaway is MAPS anabolic advance. Here's how you can win. Leave a comment below this video in the first 24 hours that we drop this video. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. Also, we have a sale going on this month on some workout programs. MAPS cardio is 50% off. The shredded summer bundle of workout programs is 50% off and the bikini bundle of programs is also 50% off. If you're interested, just click on the link at the top of the description below. All right, back to the show. How's your guys' training going right now? All right, I think I've been experimenting with some old school lifts and doing some things, trying to get back into some of the unconventional side of things a bit. So, yeah, it's been kind of fun. More like grip training and intensive grip training. Oh yeah? Yeah. Awesome. Yeah, getting back into like, we were having a conversation at lunch during about sleds and that was one of those things that like, I noticed when I haven't done them for a while and then I get back into it and like, what that just does for me from our overall like training volume in general, like I just don't, I feel like I'm way less volume in terms of for the week when I'm not, you know, incorporating the sled. So that's something I started doing up again and it's helped to kind of bring my energy levels up, my strength and all that too. The sled is like, God, I wish I, I used it for my clients, but I never used it for myself when I was younger. I wish I knew the benefits for, I mean, for muscle building, mobility, I need the least amount of priming and warming up to do it. I almost never or ever feel the day after like, ooh, that's a little tight there. It's always, I always feel good from doing the sled and then strength and muscle gains are great on it. When I add the sled, then my other lifts tend to go up. It's like this, it's like a weird combination of recuperative and performance, which a lot of exercises fall under one or the other. Oh, I totally love the sled. So I do that probably once a week, but with my workouts, I'm going back into lower rep training, although I was sick last week so I had to kind of back off and go real easy, but I'm going back to lower rep training just to see, I'm just having fun. I'm trying to see how strong I can get. I have a goal of, I mean, who knows if this, this will happen and I'm not going to push it to the point where I hurt myself, but I'd like to get, I got a 605 pound deadlift, well, four months ago. I'd like to one day get to like 700 if possible. Being a 700 club. That'd be crazy, right? I mean, that's crazy being in your mid forties and already been like at your peak of training for a long time to try and move a hundred pounds up on your deadlift. Well, now I got hormones optimized. I'm all, I mean, I tell you what though, I mean, you do have that to your advantage, does help you. Of course. But I also think that it's an example of the highlights that you are already optimizing so much of everything else that it's hard to, I mean, that's just shows you like, yes, hormones make a massive difference, but when you're somebody who's doing all the other big rocks, it doesn't make as massive a difference as you would think it would. Like people just assume like, oh, okay, he's on hormones now. So, oh yeah, this, that, everything's easier. Oh, it's like, no, it's like, you were doing a lot of those, all those things before and then now that's optimized. So of course it gives you a little more of an edge. I mean, I'm saying I'd like to do it. Well, I am very unlikely. I definitely don't want to hurt myself, but I just, it would be great just to be able to say that. So what are you up to these days, Adam? You know, I've had like a shitty past two weeks. My ever since we went to Nashville, I think I trained twice since then. So I've had like really an off, off couple of weeks. We had people sick at the house. I've had, you know, all the normal excuses, but I just haven't been feeling in the, I haven't been in my rhythm again. You look like you had a good workout on, was it Friday? That was one of the better ones, right? Yeah, I did. You had your headphones on, you were getting pepper. Yes, it was. That was actually, that was a decent, that was probably my best lift since we've been back from Nashville is that you're right. So I'm starting to, you know, I didn't get sick. Like you went through like a really nasty cold for a week. Katrina and Max both got sick. I never got sick like all of you guys, but it felt like my body was trying to fight off whatever you guys had to run down. So you had like a mild version of it? Yeah. And so just every day I had like this kind of itchy throat and I didn't have the energy and stamina. I wasn't getting the best of sleep because I wasn't breathing well at night. And so I've just kind of been, I've been off. I really haven't been on my shit lately. So now thank God for the, you know, Don Saladino and shooting us all those meals. I mean, that's been a lifesaver for me because. Oh, totally. Yeah. Having those meals already ready. And so I, at least I'm making good food choices, right? So like, that's probably the biggest thing. And I know I've brought this up probably a hundred times now on the show, but you know, it's, this has been my journey like with health and fitness is in my twenties, I swung the pendulum really hard left to right all the time. It was like, I'm on, I'm jacked, I'm fit. I'm doing it all when I'm not eating like an asshole, not doing anything. And I would just allow my, my body fat and percentage and everything to just swing where I just, the swings are way less now. Like I really, you know, I'm very mindful of when I'm, I'm not in the rhythm. I'm not, you know, I'm not tracking my protein. I'm not staying consistent with training to really be mindful of how I allow myself to kind of go off the rails with nutrition. And because of that, it's, it's been nice, man. It's like I, when I do kick it back up, it's like within a week I already feel, you know, Katrina always complains or talk shit. Like, I'm so frustrating watching you like, I feel like I train always consistently. You take breaks all the time and then you get right back in it and it's like, you're right back to shape. And just think I've really, really stopped those, those crazy swings. And so I don't feel that way. You got that muscle memory just working for you. I think the longer you do this, the longer you're consistent, the easier it is to get back into shape when you get out of shape. It really, it really is. Like I feel like, I feel like that's not expressed enough. You know, there's so much talk around getting older, how much it sucks. Yeah. You know, I'm like, oh, you're an old man now and oh, and the fear of being an older dad and like, ain't gonna be able to move with your son. And like there's, there's all this negative shit about getting older. I'm like, shit, I'd be honest with you. Like, okay, you're right. Like I can't jump up and dunk a basketball like I was, but then I also haven't trained to do that. Right? I also know if I applied myself, I could do a lot of these things if I really cared. But what I love is the ability to maintain strength and muscle and a physique that I trained my ass off in my 20s trying to get to where by default, I mean, bad shape me looks better than great shape me in his 20s working out seven days a week every single day for years. I know this needs to be communicated more. It's not. I used to, you know what I used to say that I was wrong on? I used to tell people, whatever you do to get in shape is what you have to do to stay in shape. Right. That's actually not true with strength training, at least with strength training, the amount of training and volume that you need to let's say build five pounds of muscle and let's say bench press 200 pounds, you need maybe a third or less of the volume and training to maintain. In fact, some studies show even less than that. Some show a little more, but the point is less. So it's like, you mean I could get in shape and then like just to stay in shape, I can kind of maintain it way less work. You can, as long as your diet is good. Sometimes I feel guilty, but I also think it's important to communicate this on a podcast like this is that, you know, I'm really not neurotic about my fitness at all. Like I hit the big blocks or the big rocks, I take care of it. I allow myself to have this freedom of having drinks and going off a little bit of not training for two weeks. And I don't stress about none of it. It's like, and then I can get right back in it and it doesn't take a lot. I ain't gonna train hell of hard. It's like, you know, it's wild that when you've laid that solid foundation of years and decades in this case for all of us of training, actually how easy it is to stay and maintain a good, healthy physique and stay in good shape is it's really not that difficult. I think we really over-complicate it. The hard part. It's really the ideal place to be. At least I feel selfishly, I feel that way. I feel like I don't have to think about it hardly at all just to make sure I get in. And you know, another really big one that has helped me as I've gotten older that I didn't do in my early 20s that I do now is prioritizing the big lifts. Like I was a typical 20 year old teenage lifter where it's like the beach muscles, the curls, all the cool, I love new machines. I was so into machines. So hammer strength was out. I was like, you know, I was doing stupid shit by like trying to get strong on a hammer strength. It's like, what the fuck am I doing? Like I don't even mess around with that stuff anymore. It's like, as long as I can bench squat, deadlift, overhead press, and I can do all of those right now, cold, not lifting for two weeks, stronger than what I was 10 years ago, you know, or in the middle of my 20s. Like, and that has maintained this amount of lean body mass on me and strength more, more in my 40s than I ever had, my peak in my 20s. And just for, you know, if you do start to feel bad as you get older, all you gotta do is look at your peers at the same age who don't exercise. You know what's scary, dude? It is because we're now in 40s, right? We're in our 40s now. I saw this happening in like mid to late 30s with some of my peers, like people who are like my age that I, you know, friends and family, and you see their health like, cause you get away with it when you're 20s. Like if you don't work on your 20s, you're not gonna be ripped. But if you're not like obese or whatever, you know, you're okay. But then like 30, mid 30s, I started seeing people like, oh my God, what's happening? Now people are starting to get on medications and all my doctor said I need to do this stuff. And I'm like, holy cow, dude, you're 43 years old. That's when it gets away from you. Yeah, yeah, dude, it's really, or I can't do that anymore. I can't do this because I can't. I mean, it really compounds in both directions. So if you were the person who chose not to make any healthy choices, not exercise, not doing that stuff all through your teens, 20s and 30s, it's now compounded and it's very obvious when you start getting in your 40s and your 50s. And the opposite is true. Maybe if you were somebody who's always made that a part of your life, even if you weren't hardcore about it all the time, but it's been a part of your life that you've made an effort to eat better, to train, to get strong over the course of decades, like it's compounded now. And there's a massive difference between those types of bodies today. It's why, and we see it, it's obviously way more at the forefront for us in our 40s now than it was when you were, like you said, 25. Do you guys know anybody that in their 20s? I'm sure you do. In their 20s, they just went too hard. Like party, drinks, straw, and they got away with it for whatever reason. They were like good looking and fit enough and they got away with it. This is half my friends. And then you start to see like, now if you see these people now, you're like, oh, you went too hard in your 20s. Yeah. And now you look like you're 80. We had a lot up to you. I mean, this is kind of top of mind for me right now. Not if we were, I don't know if we were intending to go this direction now, but my stepdad came over, he was over yesterday. He came over him and his wife and I hadn't seen him in a few months. And we had just redone a bunch of stuff in the house and furniture and everything like that. And when we did this, we were also moving the old bookshelf in case. And we had out these books that I used to make for Katrina and I on my first day. We were dating 12 years now. And I used to do our first year or second year or third year of like photos of all of us. And so he's like, oh my God, I've never seen these and he pulled them out. And they were like going through like all these photos and for an eye 12 years ago when we first met. And they're like, oh my God, it's so crazy. You guys are in your 40s and you guys are in way better shape, look younger and better right now. And I'm like, oh my God, it's like the best compliment you could ever give me. And I mean, that's hard to say too, considering that I obviously have had a much better physique at one point, you know, over the course of the 12 years. But when we first met, when Katrina and I first met, I considered myself a fitness person out of 10 years into my career of already being a personal trainer and stuff like that. And I was in relatively good shape. But even then when I look back at some of these, you know, beach photos of her and I, when we both would have considered ourselves in good shape, that doesn't even come close to what I think like out of shape looks like now in our 40s. And that's all because of the cumulative effects, but also because of the wisdom of how to train your body right, how to eat right. Yeah, gym intelligence. Yeah, dude, it makes a huge, speaking of getting older and looking good and all that stuff. Did you guys, have you guys started that series on Netflix, the Arnold one? Yeah, so Adam mentioned it in the text thread and then it was funny because I got a chance to go hang out with my family at their place in Palm Desert. And I was walking out in the morning to have coffee and I like to sit out there and kind of listen to the birds and all that stuff. And I look and on the TV was Arnold and there's Ethan just watching it intensively on his own. He's like really like ever since like we watched Predator and then we've been watching kind of these action movies from the 80s and stuff. He's starting to really kind of get into like Arnold and his whole like... How old is he now? Can someone look at it? Is he 75? 75, yeah. So in there, they're interviewing him current. Yeah. And for a 75 year old? No, he looks better right now than he did just about 10 years ago. So he's probably back on his regimen or something. Yeah, he looks really healthy. He's talking shit about himself slipping too. Yeah, he's great. But you wanna talk about the old, like the epitome of the American immigrant dream, right? Like this guy literally defines that. I mean, he was from another country, came here, became a millionaire before he ever became an actor through whatever, his chosen sport, which was bodybuilding, built businesses, went to night school, learned how to invest, then decided he's gonna become an action star and they made fun of him. You're not gonna change your name. Nobody can say your last name, it's a long ass last name. You have an accent. Who's gonna wanna put you in movies? He first made a goal, he first made a goal to just become an actor and they laughed at him, just become an actor that's in the movies. And then he was like, I wanna be the star. Yeah, I wanna be the star, role star and they really laughed at him. And he did. And then, he's like, I'm gonna become, I'm a Republican who's gonna become the governor of California. Yeah. And he did. You know that they incorporate Democrats into his administration. He married a Kennedy. Yeah, he broke all the rules. And he did. Do you know that there's a, it's not really a popular debate, but everyone else while the debate comes up is whether or not we should allow a foreign born individual who's been a naturalized citizen for let's say two and a half decades. So let's say it's like, you weren't born here but you've been a citizen for 25 years that you should be eligible to run for president, right? Because in the constitution, you have to be naturally born. You have to be born here. That debate gained steam because of Arnold. Oh, I bet. Because when he became, when he became the governor of California, everybody was like, if this guy could run, then he would get elected. I was wondering about that in terms of like, so you can, obviously you can become governor, but like, you can't be a president. Yeah. You have to be born here. Right, but that's the only office is that you have to be naturally born here in politics. Yes, and I think that, I mean, I understand why, right? What you don't want is like some foreign government to plant someone here to eventually, but I mean, I like the standard of like 25 years. You have to be a naturalized citizen here or whatever. So there was a story he told that I thought was hilarious. And he was talking about like when he was first coming on board with James Cameron to do Terminator. And he was talking about, because originally they had cast, so he was not John Connor, but OJ Simpson was gonna be the Terminator. That was the best line of the documentary. Yeah, and he's like, and they just determined that OJ just wasn't the killing type. That's right. That line in the documentary is the best line of the whole documentary because you can hear the cameraman interviewing. So he's interviewing Arnold and Arnold is telling the story that Justin is sharing right now. And from his perspective, and he's like, yeah, they originally had OJ, but they didn't think he was the killing type. And there's like this silence, you know, you're silenced and then you hear the cameraman in the back, wow. You're like, oh my God, that was the best line. You know what? And I couldn't wait for you guys to watch this, so I could ask you because you're... I only watched the first episode. Okay, see, so then you might not have got to this part. I didn't know this. I think this is the episode two, is did you know that Stallone and him had like a serious rivalry? Or their competitors. They did not like each other? Now, I didn't know how far it went. So I didn't know that. But I didn't know that they were rivals because they compete over being the top action star at the time. Well, and I didn't know. Yeah, and it makes perfect sense because you'd see like Rambo came out, did so well, all of a sudden then you see Commando. And I didn't know that was like what spurred Commando. Totally. Like, I mean, now that I'm not looking back and you go like how the movie's all dropped, I mean, I remember when all those came out, I'm like, oh, that is so funny. You know, as a kid, you're just assuming like, oh, this is the next action movie comes out and you're two favorite stars. I was like, oh yeah. It was literally like a response. I was like, oh, he did that? I'm gonna do this. He was super competitive. Yeah, and you know that. I've even talked about like how they killed in it. He's like, oh, he killed everybody with a gun like this so I killed him with a bigger gun. Just kidding. Well, you know that. He was like that competitive. Rocket launcher. You know, Franco Colombo, who was Arnold's like best friend, right, trained Sylvester Stallone for Rocky III, I believe, or four. So they had, so then Franco went and trained. Yeah. So, okay, so you guys aren't gonna remember this, but Rocky IV, when he fights the Russian and he's like just jacked and shredded. In Rocky III II, we got super shredded when he fought Mr. T. You'll notice, I don't know which side it is. His left peck, I think it is. And it looks a little different because he tore it training with Franco because Franco worked out with him. Heavy, dude. And Franco, and he kept trying to push heavier weights to match Franco. And Franco's like, you probably shouldn't, you know, I don't think you should lift us that much. Yeah. And Stallone kept pushing it towards peck. Oh, wow. Yeah, because Franco's like, oh yeah. He is insanely sure. He's a 180 pound little, like. Picking up cars like. Just insane. But the whole story about how he came to this country, it's crazy because he says he came here, you know, he grew up in Austria, right? And then he came here and he goes, I'm home. You know, talks about being in America, how this is his home. I mean, he talked about it before he was even here that he felt the calling to do that. You know, the other thing that struck me is interesting that I never connected to him that he really made popular, you know, big, big vehicles like the Hummer. Yeah, he did. The big face watches. Yeah. I mean. It was, they attribute a lot of him as the person who made that. Yeah, the cigar brought, like, cigars weren't as popular. You know, you see, like, I mean, we see this today in our space, like, you know, it's like the cool thing to smoke, everyone to smoke cigars now and stuff like that. So. People are like, I don't smoke cigarettes, it's unhealthy. Cigar. Really, it just looks cool, to be honest. One looks cool, one doesn't. Yeah, I didn't realize that it was him who made that popular. He's a fitness guy, health and fitness guy who smokes cigars all the time. Is it true, because I don't watch, like, the series, but is it true that he is the one that got Humvee to make one for the row? Yeah, yes. Okay, so it was all military. He says I want one for the row. Commercialized version. And then that's what made them get the demand. And they go. It is super popular, because he used to drive all that stuff around. He also had a, he had, when he was in California, when he was the governor. You can't drive those with climate. He made a cigar, he made a cigar tent. So, like, every day, that was like on the, on the, Oh, because he couldn't smoke. He couldn't smoke inside the building. So he had a cigar tent where he hung out most of the day and everybody come down and come see him. Shmoos with the different politicians. Wow. It was well done. The documentary was, I thought, I thought was well done. I still got a little bit left of it to finish up, but I thought it was. In the beginning, the first one when he's talking, there was old interviews that were never aired. So I saw some stuff from him that I never seen before. And I think it was, it looked like it was outtakes or something from Pumping Iron. And he's telling the camera guy about steroid use, which was never in Pumping Iron. They never talk about steroids in Pumping Iron. But in there, he says how, and this is true back in the seventies, you get it from a doctor, you do it for four months, then you go off. And he said that it was, this is responsible for about 5% of my gains. Knowing what I know about the sport, what they took back and all that stuff, he's, he was being very honest. That was a very honest assessment. So what he was shooting for, I don't think it's Pumping Iron. He did another one. He did, there was a bodybuilding. It wasn't a documentary, it was a movie that was shot even before Pumping Iron. But they shot it and it wasn't supposed to be released until almost a year later. And in the meantime, he did Pumping Iron. And then Pumping Iron got released and that's what made it pump. It wasn't Hercules comes to New York. No, no, no. It was a, it was a bodybuilding movie. Bodybuilding movie. I forgot the name of it though. I'm losing it. I know you're talking about. Yeah, maybe it does. Stay Hungry. Stay Hungry. Oh, what? Yes. With Sally Field and Jeff Bridges. Now that was a drama though. It wasn't like a documentary. Yeah, no, it was a documentary at all. But that movie was, he shot that first and was all excited about that. And he was so bummed that it was like forever going to, it was taking a year to get released. And in the meantime, he got to Pumping Iron. Yeah. Did you know that he did, he was in, I love Lucy one episode? Yeah, they showed that. Oh, they did? Yeah, they showed that in the documentary. He's a Masat Masus. They actually were using that as like showing how like terrible of an actor he was. Yeah. Yeah, when he just, he couldn't do the facial expressions and all the stuff like that. That to me, it was like, okay, I was trying to figure out how old he was. And then I was like, dude, he's got to be up in like, cause I love Lucy was like, was that 50s that was popular? And then it like kind of stayed on air a bit, but like really old show. How about the famous Terminator line, how that came to be? That was cool. Was that an improv? So that was, so yeah. And he actually got into it, James Cameron. So he improv and said, he was supposed to be, I'm coming back. Yeah. I'll come back. Yeah. I'll come back or something like that. And he says, I'll be back. And he goes, no, and James Cameron was like, no, you say it like this. And he argued and he says, are you the director? Like he got into a big old thing with him. And then right after he got done arguing with him, he looked at James Cameron and he said it like the Terminator. I'll be back. I'll be back. Can you walk away? He sold him on it. And he sold him on it right there. And he goes, okay, you could do that. And he let him do it. And then of course, it's the most iconic line. It is. I think that's still the most iconic line ever in a movie. You know, that's a, that's a, that one, Terminator, the first one and the second one, stand to test the time. Even today, I mean, obviously the effects and stuff. But if you watch them, the story is still exceptional. It's one that that's just, it lasts. Did you know that he didn't want to do the second one because of him not one? He didn't want to be the good guy. Yeah. First, he had to close him on being the villain. So he almost didn't do the first one. The first one he was, didn't want to be, because he wants to be a superstar loved by everybody, trying to, James Cameron's trying to sell him on being the villain for number one. And he's like, I don't want to do it. Don't want to do it. They convinced him to do it. Of course he goes gangbusters. It's amazing. Then the second one comes around and he's like, now I want you to be the good guy and you don't get to kill anybody. And that's right in the heart of when he's competing with Stallone. Oh, I see. And Stallone's killing everybody and doing all this cool shit. And he's just like, he wants to be able to kill. And he's like, no. And he negotiated to shoot him in the leg. That's hilarious. So in Terminator 2, when there's all those parts where he shoots him in the leg, that was the compromise. You survive. Yeah, yeah, yeah. You'll live. You'll live. Nobody died or whatever. You'll live. That's hilarious. You know what's funny about those movies back then is it did get out of control with the action films where they got kind of comical. But some of the original ones were really good. Like First Blood, which is the first Rambo, is a good movie. A lot of people don't know this. It's not, it's actually an exceptional movie. Then Rambo gets like, come on. Shoot him a helicopter with a phone around. You know what Stallone says about First Blood? This was also in the documentary I thought was really interesting. Was that form of acting was, he believed that he was on the forefront of that, which nobody was really, which was, I think First Blood is famous for how many lines he had. You know, he only has like, I think less than 10 lines or something in that entire movie. And so it was becoming this actor without being able to do scenes with your facial expression and your physical prowess of your body would deliver what was supposed to be communicated on the screen. And that everyone had done it with words. It's always been great acting and dialogue is what sold people on what was a great movie. And First Blood was the first coming of this like, you don't have to say very much and then convey a really good movie to your point. One thing that Arnold had over Stallone, I mean, lines did. I would say, I'm looking for it. I would say in terms of just pure acting because Stallone has Rocky and Rocky's Academy Award, he beats him there. But with comedy, Stallone could never do comedy like Arnold. Arnold can actually do comedy. Like he watched Twins? Yes. So he's actually funny. He talks about how that came about also in there, which is a crazy story. He is at a bar with the writer who did Twins, who also did, I don't remember. Ghostbusters. Ghostbusters, you're right. And Arnold sees him at the bar and says, I couldn't be a Ghostbuster. He tells him he could be a Ghostbuster. And the guy kind of laughed, right? And he says, oh, you know what? We'll do something in the future. He said he left and he had just been at Disney with Danny DeVito and him and Danny had just been doing some work together. And he goes, you know what? I've got an idea. The two of them would be a hilarious pairing. And they were, and that's why that was such a massive hit. It was his introduction to comedy. Yeah, I thought that was pretty interesting. It says minimal lines. It doesn't give me a number. I mean, I could tell you half the lines of that. I've seen First Blood so many times. I think I heard Stallone say less than 10, but I don't remember. For sure, it's hardly any. And they showed all the cuts. And I'm like, I didn't realize how little he does talk until you started to see all the cuts. And you're like, oh, shit, he didn't say anything right there. It's actually a sad movie about a Vietnam vet with PTSD. Really? That's what the movie's about when he watches. It's really messed up. Anyway, did you guys see what Dr. Andy Galpin shared about muscle hyperplasia, the study that they did? No. Is this the one that instead of hyperplasia, they started relating it to fusing? Yes. OK. Like Dr. Seed was talking about? Yeah. So muscle fibers, it seems. What's happening is hyperplasia may still happen. But what's happening with hypertrophy, with long exposures to training and intensity and all that stuff that you're doing for years and years and years, is that muscle fibers are fusing together to create like super fibers. Yeah. Essentially, it's what's happening. You know, it's such a great segue to the conversation that we were just having about getting older and training for a long period of time. Yes. Here's the science of support, the benefit of that. It's not just simply like you build muscle, you lose muscle. It's like you over years and years of time. So they actually grow in size. Now, the theory that we thought before was you train hard enough, long enough consistently, fibers split off and create more fibers. Was our thoughts, right? That maybe has happened to people like us who've been living forever or the painful season. No, what's happening is they're fusing and you're creating larger muscle fibers that are larger with less activity or the same activity. In other words, you've turned it into a super fiber. So this is where some of that muscle memory comes from, that muscle, that permanent kind of muscle size. When you see this like when you run into somebody who's been a blue collar worker for their entire lives, they're retired and they were a mechanic or a construction worker and they're old now, but they're still, you could tell in their forums, right? Like why are your forums still kind of muscular? It's probably something like that. So how crazy is that? Yeah, it's wild. What a wild... I mean, it really explains though what we talk about where you say like, you know, I remember this, especially being an insecure skinny kid who just wanted to have build muscle. Like I remember if I was the only time I got recognized from friends or girls or the people that I lifted weights because I had to be, I was dialed, I was consistent. The minute I fell off, if I didn't train that week, like it felt like nobody would even say anything or it wouldn't look like I even worked out where... And would you just break your heart? Yeah, yeah. Oh, you work out? Yeah, exactly, like, oh, I didn't know you worked out. You guys don't work out? I mean, now, and I'm sure part of that has to do with, I'm older so I'm expected to not look as fit or like that, but I can like it can come off of not training for two weeks straight. And the first thing my dad says when he sees me is like, ah, you look good, son. Hey, hey, how about the best compliment you ever got in your entire life when we were at the airport? Oh, what was... Bro, we were at the airport. I forgot about that. This is the best. Like Adam's ego, which is pretty good. It's a pretty good side of ego. This is from the kid, right? We were all standing around waiting for our luggage. I remember this. And this kid kept staring at Adam, like just kept staring at him. And I don't know what you were thinking. He's probably like, did you listen to my input? I don't know, he's kinda young. And he walks up to, it's one of the, you ever meet a kid that's just, he's kind of an awkward kid that just blurts out, shit. Like, do you, you know what I mean? Like no filter. Yeah, like go up to, are you pregnant? You know, like that goes up to Adam and just randomly he's like, are you a professional athlete? And Adam's face just, the biggest smile to you. You could have said any speech. Now I realize this is why I haven't worked out for the last two weeks. What did we say? He's like a professional handball guy. Justin and I were like, oh, come on, bro. Like, you gotta play, you gotta lean into it. Oh, come on, uh. That's why I haven't worked out two weeks. So we all have good, I'm good. Are you a professional athlete? Like, oh my God. The truth is, it's the way I dress. That's why my cousins told me, my younger cousin, Brett has told me this before, right? So Brett said that because of the way you dress. Yeah, dude, I was, yes, I'm for sure. I'm wearing, I'm wearing. He wants more compliments. It's because you're a big tall guy. No, well, okay, sure, you can say that. You're a big tall guy, come on. And then you're hanging around with other, you know, not as tall, but big, these are probably like, you know, the general manager, like the equipment manager. Are you a pro athlete or are these your training partners? Exactly. I don't know, I think if I thought of it more. You talking to me? Oh, not me. I thought of it more of a negative thing. I'm like, to me, I thought about, oh, it's like, I gotta really work on the way I dress. I still dress like I'm a lot younger than I am. I should have asked him what sport. Yeah, you should have asked that. He's all holding. I feel like he was looking at my shoes and the way I was dressed and things like that. That's what made me think that. And then maybe I look like I still had a little bit of athleticism. I remember distinctly too, we're staying there. And I remember looking at his skin like, what's this kid staring at, bro? He kept just staring. She was like trying to figure out his wheels, just clicking. Yeah, yeah, yeah. What sport? Should I ask for an autograph or should I ask him first? Yeah, yeah, yeah. I've had an, only time I've ever had something like that happen to me, which is not, is totally different. Nobody ever accused me of being a professional athlete. No one's ever asked me that. They just have to watch me move. Oh yeah, no, no, that's not an athlete. No, I've had a plastic surgeon ask me where I got my nose job. Wow. What? Yeah, I told you guys that before. That's fantastic. This has happened to me. From a plastic surgeon too. Well, hold on a second. It gets even crazier. You have a very nice bridge. You have that pretty beach. It's a very straight bridge. It's a very beachy. Very straight bridge. I don't know what the beach is. It's very beachy. That was wrong with you, bro. Shut your face. I mean, it does have good symmetry though. I had. It does have good symmetry. It's got good symmetry. This has happened to me twice. Two separate occasions, two plastic surgeons. I swear to God. By the time the second one out, I said, is this a joke? And he goes, no. I said, why do you think I had a nose job? He goes, it looks really, and he would give me compliments or whatever, so. It is, because how symmetrical and how straight it is. He literally said it's perfect. That's what he said to me. Wow. I've definitely not got that. Yeah. Let's fuck it up. Got smashed a few times. Speaking of just the business card. But I dig it. You know what I got was like my eyelashes. Like some girl came up to me and I was like, oh my god. Do you use mascara? What? That's kind of not. Is that a compliment? No, it was like whatever you wanted me to like. That's right. It would be mascara. Is that what it is? Yeah, you're on the right. You're on the right. I was like, this is a weird flirt. I don't know what's happening right now, but I'm not into this conversation. Are you wearing makeup? What are you saying? You see, I look like a clown. You got the blood. Your son's like, yeah, my son's got him for me. Get the giraffe eyelashes. I know Katrina is just like, thank God he got those because she's doesn't, I don't even know if I've seen it. I don't think I've seen my wife without her fake eyelashes. That's like one of her things. Like she just does not miss that. Just big ol' eyelashes. Yeah, yeah, she's like, consistently had those since we were. Usually little boys have longer eyelashes than little girls. Is that true? I think so. I think so. I really do. And I think it's, maybe because we tend to have more hair. Is that the deal? Now we should have nose hair and ear hair. It's the deal. You know, I used to hate it. I mean, it still bugs me every now and then. It's like, so I can only get certain sunglasses. Because my eyelashes will hit this. The no way. Oh yeah, then it's, yeah, then the oil, the oils from my, my, from my eyelashes hit the lenses. And then they're all, it's all blurry. So I have to get sunglasses that I can, I can wear further down on the bridge of my nose. Cause if they're all the way up, remember like when like Ray Banzin, let's shut up or not. I mean oak leaves that were like way close. I can't wear glasses like that. Cause my eyelashes are hitting the lenses. Any other weird, any other weird compliments, Doug? You ever get a weird compliment about something about yourself? Yeah. Ah, good question. Yeah. Weird compliment. Yeah. Or favorite. I mean, I mean, I get compliments on my eyes sometimes. Yeah. Cause they're blue. They're gorgeous. Yeah, thank you. They do have beautiful eyes. Yeah, awesome. I have to like look away when I talk to them. Do you know, okay, so that was not my favorite compliment. Can you think of like the best compliment, like a stranger has given you before and like in a public place like that? Me? Yeah. Oh God. Hmm. I don't know. Um, the nose one was weird. I've been told a lot of my hands. I've been told many times that people like my hands. Somebody said, strong thighs. Strong thighs. Grabbed my leg and I was like, what the fuck? Wait, someone grabbed your leg? Yeah, you were strong. Strong thighs. Really? That was, that made me uncomfortable. That made me uncomfortable right now. Strong thighs. The same thing too. That's interesting. So I could crush you. Yeah. The man did this or the woman? It was a dude. What? The dude said it? He grabbed your leg? Yeah, I'm true. You know. You got eyelash cover, you got strong thighs. Hold on. You definitely get some. Hold on a second. How old were you? Were you a kid or was it an older man? Was this a child molester? I was a host in high school, dude. How old was the guy? Uh, older. Oh yeah. There you go. I have some bad news for you. I got. We screwed you, you had no idea. I got a compliment that I just remembered. What'd you get? Uh, that my butt looked good in my jeans. Whoa, that's amazing. And do you realize it was one of your wives? Oh, that's most likely my wife. She loves the compliment. Whose wife was it? Justin. Oh, wow. She wanted to find out where I got my jeans. Thinking it was the jeans that made him look good. Justin's wife's guilty of the butt compliment, huh? Well, she's obviously a butt girl. She married a Justin. She pays attention to this. Justin. No, but no other weird compliments? Strong thighs. My calves was the best. Oh, well that's because that was your security. Oh yeah, I'll never forget being on our, on our way to Hawaii, Katrina and I, I remember that you actually came, you came to work. I think I told you guys on that or you texted us. Yes. You were surprised you got the best come. And it was, it was cause I was like in the thick of like, I was on a mission, right? I'm on stage now. So like I'm, and I'm presenting my physique. Like I got a, never once in my life that I care that much about bringing my calves up. And so I had been on a mission for like the last year or two years and randomly some, some older dude that has, who has sat behind me on the plane and as we're getting off the plane, it made a comment to me. So I'm like, man, you got great calves, dude. I'm like, oh, I'm complete. I'm complete now, dude. Give me a hug. Yeah. You have no idea. You just like knew you needed it. Yeah. Maybe that's all it was. I got something for you. When a guy compliments your spirit, when a guy compliments you, there's a, there's a, it's first of all, it's awesome because dudes don't do that. I feel like it means more. It does. But, but it can also go like if it goes, it can go south. Yeah. They're like, man, you look amazing. Like, thanks bro. But if they keep going, don't lean in. I don't think it's any different for, maybe I'm speaking at a turn, right? But the, I think that's for the same thing for women too, right? Like getting a compliment from a dude who, from a dude, she probably goes, oh, okay. He just wants to sleep with me or he's just saying that to be nice. But if you get it from another woman who tells you something like that, I would think now. Now here's the difference. Carries a lot of weight. So should women do that? Thank you. Yes. They do that as a lead and they'll do that even when they don't like somebody. Yes. So just to be like, Yeah, but most girls are smart. They know that. Well, that's what I'm saying. Yeah. Most girls like know like, like there's times where I've been with a Katrina or something like that. And she's like, oh yeah, that bitch. And I'm like, what? She said something nice. Right. Yeah. That's not what she meant. Yeah. Yeah. So smart girls know how to read that shit. Yeah. Smart girls know how to read that stuff. They'll give you a compliment, but really what they're doing is they're insulting you. Yeah. Yeah. You know, like, oh nice shirt. Yeah. That's cozy. Your boyfriend doesn't like you or some shit. Yeah. Yeah, dudes don't do that. Yes, chocks. Is that where you got it? Yeah. If I don't like somebody, I'm not gonna compliment you. But I mean, don't you think the same thing, right? That it's, if you get a compliment from a guy, it's like that's a, that's what it's, it's coming from that place where it's like, I don't feel like it's malicious or it's not like, and they, for them, no, the guy wouldn't say anything otherwise. Yeah. There's a bunch of compliments in the world. It's the dudes that are trying to get you to sign some random shit in front of the grocery store or whatever to get your attention. Oh. You guys ever hear that? Yeah. Hey, hey, hey, Muscles, where did you get them guns, I mean Muscles. They're trying to get you to go over there. Hey, hey, hey, Brick House, I go out the opposite door on purpose when I see that one. I get a phone call every time. I'm sorry I got on the call. I'll go and I'll catch you out right now. I'll be right there with the chief. Hey, buddy, Chief. Chief is the best one. Yeah. Anyway, Anyway, hey, you know where we're getting a lot of DMs on. So we did that episode a while ago talking about, uh, how probiotics can help with inflammation and indirectly with muscle building, fat burning, whatever. Apparently that worked cause I got a lot of people to try seed. We're getting all kinds of DMs now from people who are like, this is not like the probiotic that I took before this makes it. So lots of DMs from people, I had to tie it to fat loss of muscle building for people to try it. Of course, but all people are DMing now and they're like, this is the most I meant to tell you, actually she, she messaged me to tell you the last commercial you did for seed to let you know that my cousin, Stephanie, who's battled with all kinds of gut issues forever. She's always got all kinds of stuff going on who you've talked to before. Uh, she had just started seed seed, uh, right before we had done that. And she's like, it's, she goes, I've tried every probiotic you think of. And she goes, it's hands down the best, the best in the business. Nothing comes close. Yeah. That's it. No. So I have a, uh, a shout out for us. Um, it's somebody who I've followed for quite some time now. And one, I love his book. If you haven't read Patrick Bet David's book, your next five moves. Um, that's worth a read. And then his, uh, Instagram and YouTube channel was definitely worth the fall of his business's value taming. So that's a must, must look up. Hey, look, there's a company that put out a great product for sleep. It's called sleep breakthrough. This is a pre bed drink that combines the power of magnesium. With natural ingredients like valerian root. So it helps you fall asleep faster, stay asleep longer and wake up feeling refreshed. The ingredients are backed by science and it does make a difference. I've been using it and I've been tracking it. Definitely improve my sleep. Go check them out. Go to sleep breakthrough.com forward slash mine pump. Use the code mine pump 10 for a discount. All right, back to the show. First question is from Jesse Vaugh on your most recent podcast. You talked about how cardio isn't good for weight loss, but if you're living a sedentary lifestyle and your job requires you to sit for most of the day, is it okay to walk on the treadmill at a steady speed for about 30 minutes? Yeah, of course it's okay. So look, let's just be very clear as a weight loss tool, cardio sucks. It's great for health. It's great for stamina and endurance. It's great for, uh, all the things associated with better health and mobility. So don't not do cardio because, uh, you know, you hear us say it's a terrible tool for weight loss. That doesn't mean it doesn't have any value. It's got tons of value. Look, if you're sedentary and your options are nothing or walking or doing some cardio, like we're going to be way better. Yeah, our body is built to move and you need to account for the activity throughout the day, the week. And I mean, that's something that's a healthy practice. It's, it's just in terms of like using that as the tool for fat loss. That's one thing that we try to educate people on. There's a better way to approach that. Listen, the goal for all of my clients was get to a place when they, where they were doing either scheduled cardio every week or some sort of sport or physical activity that they loved. Ideally, I always want that, right? I always want my clients to pursue something that they love. Kayaking, basketball, swimming, these things that they, these leisure like things where they can do with their friends and socialize and also stay healthy and fit from cardiovascular training. But it's a terrible way to start someone on a fat loss journey. So that's the message that we're always trying to send is, and it tends to be the go-to. So if you were to talk to a doctor, some even today, but 10 years ago for sure, and you were obese, uh, one of the first things they tell you to do is start eating salads and have protein shakes and go for a run and run. And to burn calories. And it's just a terrible strategy to get somebody in shape. But if I teach you how to eat correctly, build muscle, build your metabolism and then get you to your goal, the next step would be to have some sort of consistent cardiovascular routine that we build into your lifelong routine that's sustainable for, uh, forever. Yeah. Again, it's just, it's, it's good for you. It's totally good for you. But look, trying to burn calories through cardio and using that as the way to lose body fat is a losing strategy. The data is clear. Number one, you don't burn as many calories as you think. Number two, your body learns to burn less calories when you do that consistently. Well, how does it do that? Well, it reduces your other activity without you realizing it, but also what it does is it slows your metabolism down by paring muscle down. So the fat loss effects you get from cardio alone are gone in a very short period of time and then you're stuck with a bit of a slower metabolism. So if you're like, I want to lose fat, that's my goal. What should I do? Uh, it's not cardio in terms of exercise. It's strength training. Now, if you're like, I want to get healthy. I want to lose fat, but I also want to be healthy. Strength training should be the foundation. And then you do some daily activity, uh, for your health. So there's, there's tremendous value. Just because something doesn't, isn't great for fat loss or weight loss, doesn't mean there's no value. There's tons of value in cardiovascular activity, just in terms of overall health. It's just a terrible tool when it comes to weight loss. That's all. Next question is from Kirk Pata. When do you know it's time to change up your workout routine? You know, uh, there are signs that, uh, will tell you that you might need to change things up, but ideally you'd want to change your workout or, uh, routine up before you start to see these signs. Yeah. Um, but the truth is most of us will like a workout. We'll do it and then we'll kind of wait to the signs start to pop up. So it's almost like a black belt move. Yeah. Also keep in mind that changing your routine sometimes is just manipulating sets and reps and tempos and rest periods. Not necessarily the whole thing. Yeah. You don't, you don't. So sometimes people will think that, oh, you know, I heard on mine pumped, uh, I should, you know, routinely change, uh, my workout routine. And so they think that means you have to go from, oh, this like maps, anabolic, you know, squat bench, deadlift type of routine, there's something totally different. And you have to, it's like, well, no, the way maps, anabolic is written is that we take you through different phases within that program. So the, you technically could repeat that program multiple times before probably needing to move into something that's more like mobility driven or multi-planar type of movements. But you, you can change up a routine. Um, I mean, every, every couple of weeks with manipulating the sets, the reps, the tempo, the rest periods, but stick to some of those big major movers and then after I, maybe I've been following that, maybe I'm lifting, uh, anabolic style where maps, anabolic style where I'm doing heavy squats and deadlifts and I've been running like in that kind of loop for say six, nine months. And I start to notice achy joints or things like that's normally my body telling me that it's time to move into something that's more body weight focused or mobility driven or functional training. Like that's when I'll train. Yeah, I wish I would have put up the other, there's another question addressing exactly what you're talking about. Cause they're asking more about like, you know, how, uh, I could, if I changed this one workout routine up, like what would the, would that be okay? Would that be beneficial to me? And it's like, you know, you really don't have to change a lot of the exercises except for the way you do the exercises. Uh, and you know, the only caution I would say, well, so besides like changing like the tempo and the reps and you know, kind of manipulating some of those variables, uh, you do want to consider certain things that are maybe a void in your program. So, you know, if you're not moving at all laterally, let's say, if you're not rotating quite as much, if, uh, you know, certain, uh, movements aren't being expressed, you know, that's where you want to kind of peer into that because that's something that, you know, your, your body is always going to go with strengthening what it's being presented and like what you're constantly kind of, uh, engaging with, uh, so that way, like your body stays strong and effective at those things. Yeah. So, okay. So signs that you need to change. Well, you know, there's the, you know, I'm not getting any more results or I'm not progressing. Now the, the problem with that is sometimes that has to do with, or oftentimes has to do with other factors and nutrition stress, your diet, could be your lack of sleep, you know, stuff like that. But that's the sign, right? That's the sign you want to pay attention to. Pain is a really good one. And not just an injury, but rather, yeah, you just kind of noticing your muscles at their insertions or a little sore or exercises that didn't hurt you before. Now you're starting to, they're starting to hurt you. Like that's a really good sign, um, that, you know, something's not right, that you need to change your routine. Um, boredom is a sign, not the be all end all sign because some people just want to change everything all the time, but it's still something to pay attention to. I mean, you could be doing the same workout over and over and just be like, I want to do something different. Well, then that might be a good time to switch up your workout. Um, excess fatigue is another one. Um, or the routine, the routine feels too easy. Now I know that that seems like an obvious one and people just make the workout harder, but there's people out there, they'll do the same thing all the time, same weight, even though it gets easier and someone needs to tell them, you got to train a little harder now, you know, I see a client like that all the time, they would do the same weight, same exercises and you need to challenge yourself. So those are some of the classic signs that you need to change your routine. But, but, but for most people, you probably want to stay consistent with what you're doing for at least three to four weeks and then change something, try to stay ahead of it. Yeah. And then change something, the reps, maybe the sets or the tempo. And I would say every three months or so, maybe make more foundational changes to your workouts. That's, that's kind of a good, uh, I guess good general advice. Next question is from MJ Huddleston. What is the optimal dose of creatine? So the studies are pretty good. Yeah, it's about, I would say about five grams, although the studies on cognitive improvement show a benefit up to 10 grams. Oh, interesting. So higher doses tend seem to have better effects on cognitive performance, five grams being right around where you'll get the, the great benefits, uh, for strength. Creatine's amazing, right? Creatine is probably the best aside from taking a supplement that fills a nutrient deficiency. Um, it's probably the best health slash performance supplement that there is hands down. And I don't mean the best supplement that does both, I mean the best in both categories. I can't think of a health supplement that is generally better than creatine. And I definitely can't think of a better performance enhancing supplement that is generally better than creatine. Creatine is good for your organs, your heart. It, uh, it's a methyl donor in essence, meaning it aids in your body's ability to methylate so you, you can utilize other nutrients, uh, better. Um, it's got some anti-inflammatory effects. It helps draw fluid into your cells, which is good. Hydrating the cells. It makes you stronger, you recover faster. Um, I mean, like pretty much everybody should be taking creatine. I don't think there's anybody that wouldn't benefit from taking. No, it doesn't even come close to your point. If it, unless you had something, cause I know sure somebody's going like, Oh, what about if you have vitamin D? Like, yeah, okay, vitamin D, magnesium. Yeah. If there's a deficiency, then nothing is better than, than, you know, getting the optimal amount of a nutrient that you're missing or a vitamin that you're missing. But on the performance side, just there's nothing that kind of compares to creatine. There never, there hasn't been for a very long time, and I don't predict there's going to be anything anytime soon that will surpass that. I'm, I'm still waiting for what you predicted a long time ago, which is for us to see that either blended into a multi-vitamin supplement or a, a packet that's like, this is your daily that everybody has to take everything from kids to young adults to elderly. Yeah. What's really crazy pets, you can give it to your pets. Um, what's really crazy is that it seems like older people benefit even more, which is crazy, right? It's an, it was originally this muscle building supplement, but older people seem to have more of a benefit from creatine than younger people do. Everything from cognitive effects to the stable, the effects on, on their body's ability to be strong and stable. So it's like, and you don't even have to work out, by the way, to get these effects, they get way more effects if you work out with it. But even if you're sedentary, take some creatine, you'll have some benefit. Next question is from Wampie Iorato. Do you see value in adding rotation to horizontal pushing or rowing movements, just like you do in the Arnold press? Are they referring to rotation of the hand or the body? Yeah. I'm thinking, I'm thinking wrist elbows and rotating as you're doing the reps. Yeah. Well, well, rotation of the wrist with a, with a prep. Well, I mean, I guess both, it depends. Okay. Cause if you're pressing and you're, you're rotating the wrist, your elbows are moving. Yeah. And you're going to involve more of your peck, right? So that's the, the old, you know, so funny when you, this makes me remember, like, old, old clips of people doing flies and they turn their pinkies. The opposite of what the peck, the opposite of what the peck. So, you know, if you were actually doing a fly and you might have seen people do this with dumbbells or cables where they turn their pinkies up, you actually should internally rotate if you want to get more involvement of the peck. The peck of the word attaches at the humerus actually gives you a little bit of internal rotation, not external. So there, there's a, there's a little bit of value of pressing and then internally rotating a little bit. And then also if you row, and let's say you start in this position and then you, and then you rotate it, it's the elbow though, not the wrist. So people are thinking rotating the wrist, but it's really the position of the elbow that's dictating what's happening in the back. Yeah. Honestly, I always challenge it because from a functional standpoint and like actual, like, the movement of it in the natural movement of it, like I'm always rotating. If you notice you pick up anything and you're doing anything outside of like a weird stationary exercise we've invented where you're just like I have to stay in this weird like robotic 90 degree sort of format. It's just not natural. So for me, I've always just added little hints of rotation because it's, it helps to kind of disperse the stress. I don't get a lot of that into my joint as much. And so from that aspect, like I always prefer it. But I understand it from like a muscle activation and a bodybuilder focus of well, no, just support your argument. Throw a punch. No, he throws a punch. Who throws a punch like this or throws a punch like this? Everything is rotating. Everything has got a everything has got a rotation. Well, we reach out as far as you can in front of your body and you'll naturally pronate your hand when you pull back and rotate your palms so that it's neutral. You'll get a little bit more range of motion as well. So it just right. It works with with your natural movement and then equipment if you're pressing dumbbells and you want to get a real deep press, you might need to rotate just so you don't hit yourself with the dumbbell, right? Same thing with a row. You're going to hit with yourself with the dumbbells. You might want to rotate it. The word that play a role where this goes wrong is the, you know, influencer or fitness trainer that's trying to make the case for, you know, targeting a part of the the muscle oversell it. Yeah. And it's, you know, I think Justin's argument is the best argument for it, which is that it's, you know, there's naturally, if you push and pull, there's a natural rotation that you naturally want to do and following that path makes a lot of sense. And so for those reasons, then it has value. But I mean, if you're if you're doing an incline press and you incline press for six weeks, doing it with no rotation, then then doing it with rotation, you're probably not going to see a major difference in growth. And it's not much of a, I think a variation change that I would consider a different exercise or muscle or hitting the muscle that different. Yeah, I agree. Look, if you want workouts every single week, go to mine pump media on Instagram for under five dollars a month, we hook you up with a workout every single week. Again, it's mine pump media on Instagram. You can also find all of us on social media. So Justin is at Instagram at mine pump Justin. You can find me at mine pump to Stefano and you can find Adam at mine pump Adam.