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We hooked it up It's more than 50% I think it's almost 60% it is it's almost 60% Fantastic everything that you need to get you in the best shape of your life It starts off with our maps prime program And this is so important for you to go through this first and this don't skip through this is going to Assess your posture to see any of those to point out any of those muscle imbalances an at-home test for you to take and Has a compass that directs you to what exercises you should be doing to not only help the imbalances But to also optimize your current program that you're following even if you're not following maps And then it also includes our maps red our maps anabolic our foundational program Training three days a week with some of those good barbell movements and trigger sessions And then you also get our nutrition and fasting guide Which is huge and we're all big fans of incorporating fasting for its health benefits And then a nutrition guide to help guide you guys through what foods you should be targeting and then all of this comes with Access to the forum the forum probably The most powerful piece to all this because you have access to not only the three of us on there on daily You also get tons of other Professionals massage you the whole way through other trainers doctors and Therapists you name it lots of brilliant minds on there other competitors all kinds of people that can help you along This process so you can find all of that at mind pump media dot com Expand your mind. There's only one place to go mind With your hosts Salda Stefano Adam Schaefer and Justin Andrews in this episode of mind pump We open up and have a little debate on Technology still on that kick man Like photographers they ruined artists and rap music. Yeah is new rap crap You know the mumble rap the hand in a man. Let's stick with gangster rap. Yeah, let's and we talked about the resistance from the old timers we talked about technology addiction and Overcoming the distraction and becoming more present and then we get into the fitness questions The first question is can you build more muscle without building strength? If you're one of those weirdos that likes to get more muscle and not be stronger Is that a goal you might want to listen to that up that that question then we talked about all these Coaches online who have zero Qualifications and have only ever gotten themselves in shape for a show. What do we think about them? Are they great or are they yeah some things to say Adam has a lot of things to say on that Also, how do you handle fit shaming? This is when people kind of make fun of you because you know you eat healthy and your workout and your fit So you must be boring and obsessive six pack idiot Lastly we talk about how to build muscle if you're in a situation where you do a lot of running We talk about this gentleman who's in the Marine Corps Marine Corps and runs about 20 to 25 miles a week How is he gonna build more muscle? We talk about all of that in this upcoming episode of mine pump Do you want to know it still blows me away to this day Stire foam cup with a string that attaches and then you could talk to each other No, this is what blows me I find that fast till this day does that work till this day It does work. Yes, it does. Yeah. No, I know but till this day. This still baffles me It's old science, but it still baffles me. How does my fucking voice? Go into a phone Go into space come down and come out and it sounds like me Yeah, that's fucking weird science a lot of a lot of styrofoam cups and strings. Yeah, oh shit Yep, pretty much how it works. Isn't that what I mean? vibrations and waves Yeah, yeah, you'll sound like ridiculous if you try and explain it I think the same thing about I bet you it's not that calm television to me is just mind-blank Could you know it's easy could you man? Doug? Do you remember what it was like when television first came around and you guys were like that all in the magic box? Do you remember? Hey, Doug. Do you remember that magic? Do you remember the industrial revolution when that first came out? What was it like to see a steamboat? Just pretty excited. I Mean hey, Doug. What was it dinosaur life? How many of your relatives do you have to eat to get to California? No, just just imagine being a kid growing up in that era where You were listening the radio was already entertaining fast You know our kids that kids back then used to sit around the radio, right? And you just listen the radio and that was like you listen to these shows Imagine when the television came out and you now could be entertained visually By the not only sounds but now you had these these things to look at like how that had been just so Fascinating to be watching humans. Yeah on a television. How did it get the nickname boob tube? That's our that's a good question. Yeah, maybe the first porn was there Boob is referencing Yeah, so when TV boob when you're a boob when TV first came out It was like there were so many people opposed to it because it's gonna dumb everybody down And make everybody stupid and when phones first came out and were invented they were like, you know Why would I want a phone? I just walk over and talk to people. Yeah, what's wrong with talking people in person? Yeah, it's making us less, you know, you gotta write letters You're gonna walk to my neighbor and forget how to use cursive if you don't do that Yeah, and people used to trip out and get pissed off. Did you know trip all this when photography became an art? Artists who painted were like you're not an artist. Yeah, you're not painting. You're just taking pictures of things That's not hard. It's too easy. It's like everybody and you know something new happens then the older generation always Thinks it's dumb. Do you find that every time do you find millennials? Do you think that you're culprit of that yourself or do you think you're I always check it always check it every time I Look at like a new thing and I want to think to myself like I have this younger generation. I go wait a minute Is it just cuz I'm just used to a particular way of life. Do you think so absolutely stuck in my own I'm gonna call you both out the way. I think I at least I try to check. I'm gonna call you both out Then call me out because you guys are both this way with the new rap music new rap. Oh, it's horrible Still an art well a skill and it's still take in there hold on a second. Hold on a second. This is why I'm right Okay, let's hear this. Let's hear this logic here How many re like straight-up rap Albums or songs are on the top ten of the billboards now. I Don't know that zero. Yeah, they used to be rebranded it. They used to be All the time I don't know but rap used to dominate music and now it doesn't you know what it sounds like now It the rap that's popular now is not rap. It's freaking house music with rapping. Well, okay Now that's it's mumbling and then you've got the mumble rappers So now you sound now you sound like paint painters and artists that seen photographers taking photos and saying that that's not a talent It's very similar and if you're true and it's true too. If it's so easy Why don't I do it exactly right and the logic I'm gonna start doing the logic that you're trying to explain what's the billboard Actually talked about in the book hit makers So if you read the book hit makers you would actually understand that more than what you're trying to explain it So there's more to it that makes a song In fact, what immediate reaction, you know to something is like I don't like that what makes like there's something there What makes a song a hit Actually, there's a lot more that goes to it then actually how talented the artist That's the problem too. It's it's a double-edged sword because it became a formula. Well, and that's why it's been that way for a very Yeah, it's been that way for a very long time. There's been a formula to hit the mass So that the billboards is not a good example of I was just trying to say that that my opinion That's why I've always liked more of the underground music forever. I've always liked underground music. You're such a rebel But my point of challenging you on that was just simply because I know that you both are just despise New rap music like that as I did too about fire. There may be one out there. I like, you know, I was just waiting for it There's quite a few and I tell you what I caught myself under. I gotta get exposed to underground stuff I caught myself Well, then you like J Cole was a great example someone like that So if you know, I caught myself saying the same thing you guys were saying because I was a huge Tupac fan and that and that biggie era I think then that era of rap music I feel like was the best and was so awesome and and I felt like we went through this transition of shitty rappers It came afterwards and all this it's mumble since synthesizer bullshit. There's just more meaning behind it Well, okay. Well, then that's not true. None of that's true. There's there's actually a lot of it's true There's actually some raise your hand if it's true You're outnumbered still three to two Here miles miles in your mind. I think Miles a young kid miles you're familiar with Tupac biggie. You feel me with like little yachty and frickin way Not who's better. What's like immediate reaction like what you don't even compare. Yeah, what do you get fired if you're wrong? What is What's it? What's on your playlist right now? Okay, so what like what's a what's a rapper you just listened to yesterday? Okay ASAP Okay, it's that for there's a lot of ASAPs. Are you a wall a J Cole? Okay. Yeah, see You know what though so when it comes to music that's all opinion I'm that's not I'm not and I'm not saying that it's ruining Society, you know I'm talking about like new technologies and stuff that people will say are ruining like here Here's a good example, but it is popular. No, a lot of people think that believe it or not when rap music Right when rap music came out a lot of people thought it was ruining music and It a lot of people would ruin music. Well the same. I don't know. How do you ruin art? Like if photographer, how does the time period? Oh, no, no, I understand that but this is the analogy I'm giving based off of what you were saying. That's I think it's a fair analogy That is fair. Actually, you know what I'm really more referring to is like when you'll hear like the older generation talk about millennials and they'll say something like how entitled they are and how lazy they are and this and that and Meanwhile the greatest Monetary wise off of all these like channels that we don't understand and me and also meanwhile the this generation that's so great This older generation started two World Wars Put us in the bankruptcy and did a bunch of crazy shit. So I so it's almost like I just bought a book We didn't start a world war. I just bought a book called irresistible. It's the rise of addictive picture of me on it The rise of addictive technology and the business of keeping us hooked. I'm really excited to read it My client turned me on to it. Is it is it on Amazon? I didn't buy it on Amazon, but it probably is on Amazon. I'm sure I'm sure it's on Yeah, no, well, I she told me it was great. I haven't started reading it yet. I'm still finishing up Hitmakers right now. So I'm almost I'm almost done with that and then I'll transition into well I'm also reading straight to hell right now too, which is fucking fantastic But this she said it was just awesome and we have been recently. This has been a hot topic on our show So I was like, oh, this is perfect read right now because we just had this Discussion with who was it? We were just having this discussion with what guests do we talk about? Technology and is it is it for better or for worse? We had a Q&A question somebody asked about it Then we were discussing it with one of our guests. I don't remember. Yes. It was Josh Trent. Maybe. Oh, maybe it was Josh Yes, it was Josh. It was Josh Trent We are discussing it with then we had it on Q&A and then I think we had another one that we talked about it So it's been a hot topic for us and I think it's a really good Debate I think Sal made some extremely extremely good points the other day But I'm really fascinated to read this book because she said already in the first couple chapters that she was reading They talked about did you know that? Steve Jobs when creating the iPhone and tablet and all those things right or the all the iPhone shit You know that his kids weren't allowed to have one. Hmm. I didn't know that thing. Yeah, I did not know I didn't know that well my kids are my kids aren't allowed to listen to mine pump. So yeah, you know Hey, no way. It's a little bit different. But yeah, I get it I phone sprees But I didn't know that and I think that's really fascinating Something that you know you create and you create it because you think it's going to evolve us better And then you don't you don't allow your kids to utilize the tool There's got to be a reason and I think that's the point the book is making is it's more because he understands the addictive Properties that come with it. Yeah, and he he sees he foreseen had foreseen the The pitfalls that came with that that hey, it's a great tool But maybe you're not old enough yet to use a tool like this because of its addictive properties And how much goes into engineering it to get you addictive to it? Oh, of course There's an app actually engineer all that stuff is there's an app that I just downloaded yesterday I haven't fired it up yet. It's called Well, just just having a new email and then popping up like how many like you can't if you put your phone down like they I remember like This was all when I was researching like Games and how they make them more addictive and like just that that hit of How many emails I have or like missed calls or this that like it is so like Compelling like you can't stop thinking about it until you pick it up And then you you check to check it and see who it was and like we've never had that before we had the iPhone I think I think there's a lot of unintended consequences inside effects of All this new technology that we're just gonna have to we're just gonna have to learn to manage because we've never been presented With these things ever there's there's an app called moment app and it tells you how addicted you are to your your iPhone So like so I don't know so stage in like yes Yes, so every time you pick it up and swipe or turn your turn it on or use it It tracks the total amount of time in the day that you are being consumed by it And so I just downloaded it. I haven't started trying yet. I already know I'm gonna fail Visibly at it. I'm more scared of how bad I am, you know So that's gonna be pretty and you know in our defense our fucking entire business revolves That's always my argument, you know, right? Oh, dude now I have everything right here I never even opened my laptop anymore. I and I and I feel like, you know I don't know how how you you justify that or how how you handle that because you know, it's not like I'm was like back in the days when I was training clients ten clients in a Day, well, yeah My phone actually sat in my desk all day long because I was interacting with people and training them one-on-one Where now, you know, I'm virtually coaching or talking to people or I'm having to do post and respond to people on There or we're listening to podcasts or we're emailing or answering something on the forum Yes, everything is connected Your next post it's so it's so addicting. It's so fuck and you know what the problem is It's really easy to make like to make excuses or reasons. Why right? Oh, it's my work or here's one for me That as a parent I guarantee you all the parents listening can understand. I'll go somewhere and I'll be like Should I leave my phone in the car? I really should disconnect like no No, I have kids just in case an emergency. I better have my phone on me and they end up looking at it You know when I'm doing shit, you know, it's interesting I found like with the focus brain of them if I'm like working either on my phone or on the computer How much more like how I can block out a lot of the distractions? That way it's really interesting because like I'll do that sometimes when I'm because I know if I'm on my phone I want to keep it business related because Almost within it would be interesting to see like how quickly it happens But like within a couple of seconds sometimes you just oh and then you check in Facebook It's like holy shit. It's like this crazy like like drug response Dude, it wasn't that long ago where we went somewhere and that was it. We were there and when we got back home We checked the fucking, you know, you checked your answering machine to see if anybody called for you Yeah, I mean it wasn't that long that it was like so we just writing it down for you It just wasn't that long. I didn't get a hold of that where you were a kid. You got on your bike You're like mom. I'm gonna go ride my bike to wherever. Yeah, and she's like, okay come back at you know five Okay, I'll be back and you're gone. Yeah, and doing whatever the work Then yeah, and you just hang and then you come you come back at five and nobody came looking for you Unless you were hella late and then people will come looking for you. Well, I just that's just it's weird It is to think about it how weird it is. I really you know fuck I really do need to unplug talking about this is really making me Yeah, realize like how much anxiety. Yeah, like how like how much this device is fucking with me because I'm always well I tell you we're too accessible. Well, I tell you what hard to create boundaries anymore I you know, I pride myself on being a very self-aware person and something that I I know for sure That I've caught myself in the last five five years or so more than ever I Have a really hard time being present now more than I've ever had in my life I it is it is It's crazy to me to think that you know, I can have this beautiful woman sitting next to me who's wanting to have this conversation and I can't disconnect myself from everywhere else and I got busted for that this morning. I never have I never had that issue before that was never an issue I didn't have a problem with that in Like I have to like it's it's a trip to me on how much I have to like mentally prepare to have a fucking Conversation with my girl every day because what there's and I know there's a combination of things happening because One we see the same, you know person every single day you tend to take them for granted, right? Because they're there every day. I know she'll be there when I get home I know we'll be able to talk about things So there's a part of me that has that it just without even thinking about it some consciously just kind of It's I'm not there's not a priority there and then of course Everybody has work. Everybody has stress So then there's a natural distraction there and then you add the fact in that we have now built a business that is a hundred percent online and virtually and There's always a platform that is demanding my attention There is never there's never like always do something. Yes. They're exactly There's there's no like like okay in this time frame in this period, you know I'll I'll answer and address your questions, right? You know, you can you can find me over here at this time or it's like all day 24 24 hours Yeah, and I think I think for me and I've started doing this already like so literally, you know, I actually and I'm almost embarrassed to say this but it it's part of me Transitioning out of this because I know that I need to find ways to to put or find systems or ways to Get more connected and present and if that means I got to pay somebody else, which is what I do now Like I don't check my emails. I don't because I just can't keep up with them And it's fucking super distracting for me as it is and so that's been something that I've Contracted out it's like I need you to go through and anything that is like You know, you need to flag something and you send it now resend it to me flag So I know that this is something I got addressed today or you it needs my attention Otherwise, you know filter through this bullshit and prioritize What needs to be addressed or not otherwise you can go down the rabbit hole of Reading all this bullshit and emails and trying to respond every single person, you know, what's funny, too? It's not even it's that but it's also If you actually calculated the amount of time that you spent you got to be honest now Totally honest, and we're all businessmen. We're all having online business But if you actually calculated the time you're on there You were on there where you weren't really being productive for it's a lot of time, dude You know, and that's where the frustration lies like cuz like I said like you get distracted while you're you're trying to be productive even and like There's there's got to be a way and I'm trying to figure this out, too So this is like this is this is one of those things with technology where Now of a sudden you have all this access to all these things at once and you're trying to accommodate as many people as you can and You know, it's like figure out how to balance that with family time and and also like just friends and like real life Conversations, it's tough. So it's like, you know, like navigating your way through that is a big challenge But yeah, I find the biggest frustration is that I'm literally trying to be productive and it's so hard because There's just there's like your mind just just goes into all these different directions And I can't just channel it like I could if it's physical and I'm like writing it with my like pen and paper Like that's pen and paper and that's all I'm focused on you ever watch you see how distracted your kids are with that shit Yeah, you know, they'll get on there and I'll make them shut it off and we go Oh, we're gonna go outside and they'll complain about it. Yeah, and then 10 minutes into it, of course We're having yeah a great time. It reminds me of the problem like the the issues and problems that we encountered as societies when food became so cheap and easily produced where all of a sudden we had to like Monitor our food intake because we were becoming obese It kind of reminds me of this like we're gonna this is gonna have to be something that we're gonna have to learn how to manage Yeah, you know, I mean, it's not gonna happen naturally. We solved one problem We created a ton of other, you know, pending issues that don't seem that big a deal But we'll compile over time. Well, this is why we see this rise on these companies like float station and all these Meditation things and these all these yet the structure the next big business Hunter I tell you what right now if you're like a you know guy who invests in stock pay attention to companies that are That are moving in this direction. I think Whether there be courses classes tools That have that help us put into practice. This is why I'm like this is also why I love brain FM I mean, I think this is an awesome tool that helps people in this direction of becoming more present and That the meditation Section of this it's only like a 10 to 15 minute Either guided or unguided meditation session that you can do through brain FM But I tell you what man, it fucking helps man It really really helps calm my mind down and get me get the clutter out man Because there's always so much going on and getting all this Information overload on all the different black forms and shit that I need to do that I have such a hard time being present So, you know, I've even done this before where I get home I know Katrina will be home in the next hour and I'm like all this stuff going on I'm like, you know what I can't control that my relationship with her I know is suffering because I'm putting I'm you know putting so much emphasis on the business and other things and She's such a priority to me that I have to do certain exercises like this where I'll be like, you know What she's gonna be home in 20 30 minutes I'm gonna throw the brain FM on meditation totally calm. I'm gonna shut down all my shit I'm not gonna be diving in any more work. I'm done for the day no matter what and this is how I'm gonna transition From that, you know workflow to it's now time to be present with my girl And I tell you what man, it's 10 minutes and it makes a huge huge difference for me man, that's it's been a major one does I mean my advice is just Disconnect from everything shut everything off except for mine pump TV on YouTube Bring the bird that will help bring the bird on Today's quads being brought to you by Chimera coffee is the only coffee that is infused with all natural Pics for a cleaner calmer and more focused buzz without the crash put the Chimera link at mind pump media comm and input the discount code Mind pump a check out for 10% off All right, our first question is from Carter's consumptions can you build muscle without building strength? That's a you know what that's a really what it sounds like on synth all it's no It sounds like a stupid question, but it's really not it's really not And I have an example that comes to mind right away. Yeah, bodybuilders. Yep. You can you can I have done I've done it I've actually well you're talking just about how big it looks. Yeah. Well. Yeah, cuz you're built It's not really building. Oh, I guess Well think about it this way like you could become You can become stronger without building muscle right by by making by really central nervous system Effective and efficient CNS activation which is so the opposite must also be true, too Absolutely, this is why this is a great question because I think only like six people below this question wasn't so we're kind of doubling this Question up was a female who asked can I build strength without building muscle because she wants to be stronger? But she doesn't want to get a bunch of extra muscle on her. So yes I do I do believe it's true that the guy who doesn't want to get stronger But wants to build build bigger looking muscle Is I know I don't get it doesn't resonate with me Oh, it totally it totally makes my car look faster. It's I don't want it to be fast. Oh, it totally resonates with me I know why would you want to be like a bubble? Why would you want to be bigger without being stronger though? Well, here's here's why because when it when you train to be strong the there is a lot of Potential risk that comes with that too. Okay. Sure. I could see that and to So just so you don't have to move the heavy weight. Yes, I'll tell you I'll tell you right now I I dealt with more issues When I started training low repetitions and heavy strength training Then I ever did now I got stronger and a byproduct of that later on was I built more muscle and stuff But when I was just training for aesthetics to look good on stage and to look awesome when I took my shirt off I was all in the hypertrophy phase all the time high reps high reps high reps and I was not a really strong guy and I used to say this like I never once in my life Took my clothes off and a girl said how much do you squat or how much do you bench press? So that was my way of explaining that to the person who thought that was so crazy and abnormal is listen, dude I Girlfriend doesn't care exactly your girlfriend doesn't care how much I bench press why the fuck should I care so and When you when you build trying to pile drive you need some strength when you build when you build Hypertrophy strength like that or when you when you build these, you know bubbly looking muscles It's like the term they like to use right or like what bodybuilders look like or what I look like when I get on stage You know you get stronger too like you're not gonna be you're not weak like I was never I wasn't weak with these But you're not gonna be weak in big muscles like you're gonna be a lot stronger than the average guy But you can look a lot stronger than what you really are because you put so much emphasis on Hypertrophy training and you don't put a lot of Focus on strength training now This is good. This is kind of cool now because let's break it down even further Can you cause muscle fibers to grow without them getting stronger? That's a better question because you can actually make your muscles look bigger Without growing the muscle fibers themselves a bigger muscle fiber Contracts harder than a smaller muscle fiber if all other things are equal. So if you have two muscles Let's say, you know, both identical except one has bigger muscle fibers than the other and everything else is equal in terms of The energy usage and efficiency and central nervous system adaptation the bigger fiber is going to be stronger always All those things being equal. However, you can make your muscles bigger in size without increasing Muscle fiber size and a lot of this has to do with the what they call it's called sarcoplasm within muscles And this represents all of the non muscle fiber structures within muscle and all the fluid and stuff within muscle And this actually makes up a majority of your muscle that the size at least so when you flex your bicep And you're looking at your bicep You're looking at a lot of its size coming from sarcoplasm more so than actual muscle fibers Which is why I could take someone to hydrate the hell out of them and their muscle fibers the same size But they've lost lots of size because they've probably lost that sarcoplasm. So You can definitely do those things. What's more common that I see because this is kind of uncommon I've never in my life had someone specifically tell me even people like you Adam who train I don't they don't necessarily aim for this. Yeah, I wouldn't be I was an anti-strength. Yeah. I wasn't like I don't know anybody that's like, oh fuck I gained 15 pounds muscle, but I got way too strong Most people don't shreds new campaign don't aim for this. I see the opposite though more I've had lots of people athletes in particular especially athletes and weight classes and women and women Definitely who say hey look I want to be strong, but I want to look like a big yeah But I don't want to get big and that really comes most of that comes from CNS activation and efficiency like really getting the central nervous system which Most of it you see them doing like a lot of high reps right in professed where it's like You know like why don't you try like one to three reps? Yeah I want you to give that a shot and like see how much strength you're gonna get from that if you're not trying to build You know size and or do some a limp like like explosive type lifts like like a little bit of the best examples I can think of of strength without size is an Olympic lifter Not and I'm not saying that Olympic lifters aren't muscular because they are But if you look at the amount of weight that they can move yeah in relationship to the strength Holy you'll find a hundred and fifty pound Chinese weight lifters squatting I'm not talking about a snatch or any just regular squats with 500 pounds I don't know very many hundred and fifty pound anybody that can even squat You know three or four hundred pounds let alone a way that they're not huge so efficient at that recruitment process Like like so quick yeah, and they can they can charge up this then amp way up You know with their sense and here's the other thing like If you really did build lots of muscle without strength You've like reduced your performance a lot. All you've done has gotten heavier with less strength So now you don't move as well. You're not as you're not gonna be very comfortable. Yeah like in your body at that point Yeah, I mean you'd be better off getting really really strong and being the same way I mean imagine if if I had if I had my strength, so I weigh about a hundred and eighty eight pounds right now Let's say I weighed a hundred and twenty pounds, but I had the same strength Oh my god I could do I'd do pull-ups like I'd fucking like nothing like I'd I'd be able to do handstands and run around on my fingertips And do all kinds of crazy shit So but I think there's an ad that's why there's an adversion like I have like like internally It's cuz like you just know like if that's your goal and then and then you extreme of that is Now I'm losing a lot of function, you know as a result because like my strength isn't really like matching my new body mass The other thing too is one thing that I noticed for myself and for my clients is When I was able to increase their body's ability to handle more frequent workload that Sometimes they didn't necessarily get stronger But their body adapted in ways that allowed them to work out more frequently and that resulted in more muscle Mm-hmm. So like, you know, you were squatting Twice a week real heavy now we're squatting three days a week or we're adding trigger sessions or whatever focus sessions So you're not and there's maybe their strength didn't really go up a whole lot but the now that their body's able to handle more frequency and They they see more muscle size. Oh, yeah, because then they naturally drive their volume up, right? Exactly. So volume is one of those two because a little bit of strength and endurance I mean strength endurance will contribute to muscle size as well, too. So and I guess that is strength, right? So what I mean by that is it's a different type. What I mean by that is let's say your max reps with 300 pounds in the squat is 10. Let's say that that's the most you could do for 10 reps and Now and when you do five sets of that by the time you get to the fifth set You're at six reps because you're fatigued so much now. Let's say you train and you got more strength endurance Let's say that your your max ever for squats still hasn't gone up So you can still only do 10 but when you do five sets now in your fifth set You're still doing 10 so or nine or whatever You're not stronger in the classical sense like you haven't done more reps with that weight You know max reps, but you're able to do more reps Because you have better strength stamina strength endurance that will equate to more muscle. Yeah So I do think that for the most part building muscle will we'll see you'll see some type of a change in improvement in some type of performance And you may see some negatives and other types of performance. So like like long long endurance Building lots of muscle will probably take away from that like if I'm a long-distance runner and I gain 10 pounds of muscle I'm all might get stronger, but I may lose endurance because now I'm running with 10 more pounds on my body So but very good question though. I thought it was good. You know, it seems silly when you say it at first But no, I know it surprisingly has a lot of yeah, we had a lot of conversation there. I didn't think Initially, yeah from the question I had saw the girl had posted not underneath at the opposite of it. So there'll be good discussion because People quick interruption by our sponsors you guys lots of people been asking us how they can support the mind pump mafia family Our first one is our Chimera coffee that we love you guys go to Chimera coffee calm That's Chimera with a K for 10% off. Don't forget mind pump at the checkout We also have our big top beard company calm for 33% off also mind pump at the checkout check out Also brain FM. We talked so much about this for sleep and meditation. It's brain FM for 20% off Also, mind pump at the checkout you guys we also talk a lot about books on here all the time We're using that audible you guys can get a free trial 30-day trial plus one free audio book if you go to audible trial comm forward slash Mind pump and then last we get lots of people asking about Ben Greenfield CBD supplement So we hit him up to hook you guys up you go to get natured blend comm forward slash mind pump for that discount Our next question is from Jenny burns How do you feel about fitness lifestyle prep coaches who don't have any Certifications or credentials and not a whole lot of experience What do you think is the best recipe for a perfect hole? Oh Jenny? Jenny Jenny Wow, so this you must be just tuning into mind pump because I think I Must have went on like a six-month rant about this when we first started mind pump because it was hot I'll be olden days. It was a hot topic for me when I was when I was competing I Was floored by this? I am I'm connected to a lot of pro men's physique and bodybuilders and bikini athletes and their coaches and without saying any names lots of them are our big big names in the industry and Have a lot of big name athletes underneath them And so I thought well this is great because when I start competing I have these people to kind of reach out to and in here their advice on how I should get ready for a show Since I didn't know what the fuck I was doing. I mean, I know a lot about nutrition I know a lot about training, but I don't know shit about competing and I didn't and I know it's a sport So there's it's unique in itself, and I'd never been in that shape before so I thought I would get some great advice Well, what I started doing was I started before I even was in prep I was just proving to myself that I could diet and get into that into stage ready shape I started going around and you know talking to my buddies and their coaches and Listening to the advice they gave me and I'm not the type of person that when I hear really stupid advice I don't just say like hey, that's really stupid advice or like point that out to somebody like I'm that's I'm I'm more respectful than that and I'm in your world you your bodybuilding coach You've been one for ten years and you've you've done all this all these at you've had all these accolades and in in your career So I don't want to come in and you know who am I to say what you're doing is wrong I'm just there to receive information So I'm gathering all this information and I went from coach to coach to coach and I start realizing. Oh shit like These guys don't know a lot. Hey, these guys are these guys are giving out bro science like really bad like And very dangerous advice and then you ask and then you ask yourself because I know the next thing that people think right away It's like well, I mean if they have mr. Olympia and they have these bikini competitors They have these people that I'd be doing something. Yeah, they're doing something right. Well. Yeah, absolutely And let me explain how this is and I'm gonna give you a little bit of an extreme analogy But it's not that extreme to what what's going on here If you take your core can take where it currently is right now and you reduce it by 50 to 75 percent and You increase your movement by like 400 percent by adding a cardio session to two every single fucking day and a trun of a ton of training volume Yeah, you're gonna lose a fuck ton of body fat for sure. I mean, that's just that is science Like it works that way But that is not ideal and that is not what you need to do to get in that kind of shape And in fact, there's a way healthier way to do it and there's a way smarter way to doing that And in that way is extremely dangerous and it works for an even smaller population of people and very few people Get come out of it not completely fucking up their metabolism. So we have a friend who went through it Against our wishes Who's like hey, I'm gonna do a physique competition and this is a guy who's got decent genes He builds muscle pretty well as a big dude. I don't want to say his name But he went and hired this well-known coach in the area who's given some some of the dumbest advice I've ever seen and We saw his body like melt and I don't mean in a good way either and he hit the stage And one of the reasons why he hit the stage looking terrible was because he wasn't on gear He didn't take a lot of steroids and this coach who coaches people Typically coaches people who are on a lot of gear so they get away with this this crazy shitty dieting And you're natural you're gonna go up on stage You're just gonna look lose a lot of muscle and be smooth. Well, so somebody said this really well that you know a lot of these guys You know get the end girls get in this great of shape despite What what they're doing? I mean, it's just because they've got either really good genetics or they're hopped up on a ton of gear and So their diet and program design doesn't have to be that on point because they're they're taking so much Synthetics and they're pushing the body so hard and restricting so many calories that yeah, it's you know You're gonna get lean you're gonna get ripped by it by those factors But there is a way to do that in a much healthier way So this was what got me to get into coaching I had no first of all had no desire to compete then I got into competing because I wanted to show Everybody watching me go from fat to fit Watch me get into this get into a sport that I know I don't belong in and by way I mean I don't belong there is I don't have the right body type for a bodybuilder Okay, I'm not I'm going to have said this a bunch of times on the show. I'm built to swim in a pool I have little waist long thin legs huge wide back long monkey arms These this is not the best if you want to look Symmetrical on stage my body you're built like a canoe. Yeah, my body is not just not naturally Symmetrical which is why I wanted to do this because I wanted to prove that even somebody like me and somebody who is not Ideal for the sport can get into the sport and can do it So that was the whole idea and concept of me get in and then when I got in there I saw how terrible all these coaches were so then I thought okay Let me start helping some of these athletes and coach them and I actually built a very successful business Online coaching off of all the fucking athletes that were getting fucked up from all the other coaches That's pretty much all I coached. I didn't get a lot of first-timers I got a lot of people who had been coached by other people in the industry and had found out about me and how There were photocopying plans and handing them. Oh, I get blown everybody I get blown away by because I because now I'm doing some online coaching and I'm seeing some of the Stuff that they were sent from other coaches and what they do is they do a lot of meal plans The meal plans are very standard. Here's your 1200 calorie meal plan Here's your whatever and it's the same fucking thing that they send everybody so it's just eat these four meals a day and in this measurements and it's very very black and white very Unindividualized and it's just it can for some people it can be very dangerous because they're not asking about food and tolerances They're not asking about anything. There's nothing. There's no longevity involved. I mean my my here's my view on this first off people who Advertise to be a fitness lifestyle prep coach or fitness health coach who have no experience Doing this with other people who've only gotten themselves to look a particular way have no integrity These are people have no integrity It's it would be like it would be no different than me advertising myself you know as a doctor or as a You know an architect or anything because I built you know a shed in my backyard So here hire me and I can build things for there's no integrity on these people's parts But on the other side of it It's really up to you as a consumer right okay because if someone's telling you to eat glass because it's good for you You should know better than to eat that glass and choke and die. So a lot of this is on the consumer Education does help so I think that's a first step like we're what kind of education you have what kind of certifications you have That at least shows a little bit of in that the that the person has some kind of incentive to learn You know how to be a coach You know so I'd say start there number two Look at their experience How many people have they worked with who have they worked with talk to those people talk to the people they've worked with yeah Definitely definitely talk to the experience exactly talk to people that they've worked with and talk to people who they worked with a long time ago because What you'll find especially with competitors is someone may have gotten in shape for a show But now it's a year later. They stopped competing because it's really done so much It's really tough though even with that because it is hard because a lot of these a lot of these even athletes that Hi, we're high by these coaches. They actually don't realize Yeah, that there's this there's a big misconception with competing that It is fucking tough and it takes discipline and hard work and peak week is crazy And you've got to do tons of cardio and carry the Tupperware and you got to do all this stuff and Very few make it and there is this Uh something about being a martyr with competing that has become this huge epidemic in the in the competing world And it's perpetuated by these coaches that are Coaching these athletes this way and then the athletes don't know any better because they think that's the process and so and The guys before them or the girls before them that were coached by this guy or girl Got in great shape and if you actually go ask those their clients they might tell you like oh, yeah He's great like he fucking got me shredded. I was shredded. I was the best shape of my life But hang in there It's gonna be tough and then it turns more into that like motivating each other to keep going and press through and be smooth and you got this and no days off and It turns more into that than really like Stepping back and going like should it be like this should I have to like do I really need to go to this Do I really need to eat tilapia and fish and do cardio every single day for an hour? Plus my weight training every single day to get in shape like that. You know, nobody's asking the only formula Yeah, nobody's asking these questions and they should be asked and I and I and I have a big issue with it And I have a hard time. I kind of like let it go after a while I mean I ranted on this show for a for a good six months there Maybe more about the issues that I saw in the competing world and I don't think it's getting any word or any better I think it's getting worse because more people are getting involved and like the new trend is this You know, you hire a coach who teaches you how to get ready to compete you compete You then now become a coach because you've done a show and you now have lots of people that are asking you How you did what you did and it's just this this crazy, you know thing that's happening right now where Everybody who competes in a show now thinks that they're qualified to teach others how to get in shape for a show and it's a relatively new thing because of social media So here's what I think it's gonna happen. I think there's gonna be Some self-regulation going on. I would not be surprised if this is already in the works If if it doesn't already exist, I wouldn't be surprised if there was an online coaching certification Or if there's one in the works because we've talked about this Yeah, we've talked about doing something like that because this is a this is something that's new and growing because it really didn't exist much Let's be honest This is a demand for it because I know like even in the little gym that I train out of in Santa Cruz like I know a couple people that have done bikini and have done physique and Like they get hit up all the time just by random people because they're just in awe of that physique And they go up to them like I want to know the process, you know take me through and it's like they just competed You know, they don't really like they just followed the protocol with the the coach handed them And so I don't I don't really feel like they're and then they inherently know They're not really equipped to to teach this person specifics Right, but at the same time the demand is there And so I feel like some people just see that and they're constantly getting this influx of like emails And hey, I want you to coach and so it's like well, you know, so they'll start coaching them I had one lady who told me all the supplements her coach told her to take she was spending like 350 dollars a month on All these supplements many of which when I looked at showed her I told her said should tell me what you got and I looked up at the ingredients and I'm like this dude just sold you I mean, that's all he did was sell you supplements and This bottle of this supplement has got a lot of the same ingredients as this bottle of supplement But for whatever reason he says you need to take two of them, you know, these two things It was just there was no rhyme or reason. I I would venture to say there's a lot more shitty coaches than there are good ones Oh, there's no way way more. It's probably it's probably very difficult to find it. It's very hard I I would love to and you know put this on the list bucky We'll put this on the list of things for a mine pump to Accomplish and knock out because I think that I would love to do some sort of a mine pump approved you know, you know virtual coach because that is the future of Coaching and personal training. I do believe is virtual. We have the ability now to connect to people We have the tools and resources To assess them online and to be in to connect right away and for them to be able to watch their programming and everything I mean, it's it's where we're going. It is the direction and there is a need for somebody this and as the consumer Okay, the average coach cost somewhere between 250 and $500 a month for this coaching You can get if you're a competitor maps black is like a hundred and thirty something bucks Okay, so you get maps black you can get forum access Though and then our nutrition guide you can get all that for under the price of what it would cost you to have a Coach for a single month and the forum is full of not only the three of us and they're coaching and helping people But it's full of other doctors PTs Kairos Nutritionists there's all kinds of brilliant my other trainers that are inside their other Competitors that are at the professional amateur level that are inside there that have been going through the programming so you really want to help somebody like send them that way and They can they can learn about their body through guidance from all of us and others that have gone through that same process For a quarter of the price of what they would pay some shitty online coach That's actually gonna end up setting them backwards Do you did you get did you ever have frustrations where people would hire you Adam and they're just back? Well, just tell me what to tell me everything I need to eat and that's all I want to just give me a meal plan Oh, not only that I have a situation that's happening right now, and I know she listens to show everyone else every once in a while So I'm gonna bust her out a little bit shout out. Yeah, so She hired me first and last night. No, I won't do that She hired me last year and When she's a she's a friend. She's a friend of our she's a friend of Katrina's and When she hired me I'm very transparent with people so I will look at your body and I'll tell you like you're not ready to compete You're just not you are you're way more than 10 weeks out from Finishing in top five of even an amateur show You've got a lot of building to do and see a lot of online coaches won't do this because they want the money because They just want to shred you down. Yeah, so and and that's how they get approached And so many times I get approached like this There's a show in November me and my friend want to do it, you know, and we heard your great coach can I can I hire you to coach me to that and When I look at where they're currently at and assess their nutrition assess their training I have a pretty good idea if that's even possible for me to do that in a healthy way And so what I'll tell them is you know, you're not ready for that You need me to coach you and get your diet ready Get your body ready before we head into prep because prep is just catabolic You're just destroying breaking down breaking down breaking down breaking down There is no building up going on in in prep prep means you've already built the physique That's ready to get presented on stage now We're just peeling away the body fat to present this physique and in order to do this in a healthy way You should have a healthy metabolism that's being fed properly And you should have a good regimen built and you should have a physique That's already kind of sculpted that's going to do pretty well on stage. Otherwise, you're spinning your wheels So this girl that hired me when I looked at her and I told her I said, you know What I what we're gonna do is I'm gonna start coaching you and we're gonna start building your physique getting your metabolism working Well, and during that process I will let you know when I think we're 10 to 12 weeks out from getting into a prep And she was with me for a good three four months Maybe longer actually I think she was with me like five or six months now. I think about it and She was really frustrated because she's like I really want to do this show. I really want to do this show and I'm like I can I can do that. I can do that if you want, but you're not ready You're not ready to do it right and you're not gonna do very well and you're not gonna feel very good going there long story short She went her separate way. She just recently about three months ago hired a coach to get her ready for a show and She's been prepping for this show and her and her and Katrina talk on a pretty regular basis and She's now expressing all her frustrations with Katrina because she's two weeks out from her show right now Katrina showed me a picture of where she's at She looks no better than what she did with me when I told her she's not even 10 weeks out for prepping for a show because she's still got a lot to build and sculpt and She is doing two hours of cardio every single day and weight training seven days a week and she's eating less than 1500 calories and She's seeing very little change every single week and she's got two weeks to go Her hormones are all over and she I know she's completely and at this point She's committed to just see it through because she told herself all the work in and I remember when Katrina when this when they first started talking about this about a month or two ago and Katrina's are getting all frustrated and I'm like honey relax. You know, she's like I just can't believe all that time that you spent with her and you've taught her all these things and you said all this And I know she listens to mind-bump. How is it not registering for her? And I said you some people have to just go through it and see it for themselves I said you can't I said this is let them get burnt. This is I'm used to this I've seen this my whole career where no matter how much great information I tell somebody it's frustrating It is and you just as a coach and as a trainer like you finally learned that you can't all I can do is I can Provide you the information I could show you where the water is I can't force you to drink it and She is now in this process of finding out that it isn't just that simple of tell me to do this this and that and How I need to eat and how hard I need to train and I'll follow through and do it And then I'll be ready for a show. There's much more going to learn things as you go Yeah, and we just ox, but it's you know, it's part of it Well, and we recently talked about this on a on another Q&A where we talked about the body systems and how many of these systems are Crucial to your body working efficiently and if you're not fueling it properly and you've been abusing these other systems It doesn't run efficiently and when you ask it to get into competitive shape Oh my god, are you looking for an uphill battle if your systems aren't all running right? Yeah Next question is from Darcy Annie 90 She's asking how do you handle fit shaming from friends and co-workers? It's fit shaming You know, you know, what's irritating about this was us in general This is what really fucking irritates me is that it there are always categories of People where society says it's okay to make fun of them and fit people Muscular people in particular Seems to be like it's all good Like it would if I let me put it this way if I made a commercial on TV That made fun of fat people right made fun of people who are overweight. Wow what I be I would be hammered I'd probably my business would go out of business people would say I'm an asshole Now if I made a commercial making fun of a bodybuilder or a fit person as being like obsessed or whatever Oh, it's already been done. That's right. It's all over the place already It kind of irritates me. It really makes me angry. It's and we do this across the board, right? Yeah, it depends on you know, there's certain religions that are okay to make fun of it Not others, you know, all these different. It's it really irritates the hell on me But before I get into the fit shaming I will say this If your family has a problem with your exercise and diet family and friends have problem with your exercise and diet Make sure that it's actually fit shaming that they're doing and they're not actually concerned for your health because I've been in many situations where I've actually tried to work with people who were over working out and Under-eating and they just thought they were being fit-shamed like there was this girl that I knew who Developed or she got she got divorced and developed horrible self-body image issues or just self-image issues in general because her husband left and whatever and She just started starving herself and over working and she got Unhealthily just very unhealthy thin like just very very skinny undernourished overworked skin look bad. She had bad energy and She would come complain to me About how her parents kept telling her that she was too skinny And she'd come tell me be like She's like God people just you know, they're so jealous because I'm just healthy now and I'm exercising and I'm eating and they keep telling me I'm too skinny and I remember she was having this whole conversation where she was talking before like 10 minutes about how people are just so jealous because Now she's fit and this and that and and I remember like thinking like how am I gonna put this to her? Like how am I gonna word this to her and I told her I said well look I said, you know because she was putting me in that category, right? And I said listen I said I'm in fitness. Okay. I'm in the industry. I understand what you're talking about said However, I think that some of their concerns may be valid. You do look like you may be undernourished You may need you are underweight And you're over training because I know what your workout looks like and she did not like That at all and did not want to listen to it so number one if you if you think you're being fit shame because your family and friends are telling you that you look Overworked or too thin or your face looks drawn in or you need to eat more food because you're not eating enough and stuff like that That may not be fit-shaming. They may actually be be concerned for you now that being said doesn't say that's one. Yeah Yeah, now that being said There is the real issue of fit-shaming where I've been to parties or I've been to events Where people are eating pizza and I'm enjoying myself I'm having a great time and I just don't want the pizza I just it just doesn't the risk though You know the bad sides of the pizza don't outweigh the benefits of it at the moment I don't think it's a big deal and so people will ask me. Well, why aren't you having any pizza? I've done this at birthday parties right for my kids Yeah, and the key the parents shit for not your cake all the time and the parents will be like Well, I'll have some pizza and I'll be like, oh, no, I'm cool. I'm cool, and I already had lunch I'm good. They're like, oh man. Come on man. You can have fun sometimes It's not that big of a deal like just one slice isn't gonna hurt your physique or and they'll fit shame me and That's I can totally understand how irritating it could be for somebody because first of all, I don't want the pizza. It's not that big of a deal and You're making it sound like You know here. I am this total this guy who doesn't like to enjoy himself. It doesn't enjoy food I'm super obsessive about my about the way my body looks Which is totally wrong, but in reality what they're doing is they're making themselves Feel a little bit better, you know, it's like it's like when you're working out And you're trying to get stronger and then you work out with that guy who just is twice as strong as you and He goes home and you're like, well, he's on steroids. Fuck that guy. Yeah When in reality, he may not be he just may have superior genetics and just can kick your ass a lot of people They you know, they they say that you know because it makes them feel better About themselves about their lifestyles about the fact that they don't pay attention to these things It also sheds a light on their own sometimes their own other projecting their security. Well, they're also their unhealthy practices, you know, I have a family member who has kids who've got really bad food allergies and I will talk, you know what family parties and stuff because I have other family members who are I'm not the only one Of my family that's really into health and fitness. I have an uncle who's a Chinese herb specialist is actually a licensed herbalist I have an aunt who's a nutritionist Actual certified nutritionist, but then she's also very much in the wellness side And so when we have family functions a lot of times I'll be talking with the three of them about all these new things that we've been reading We have great conversations and have this other family member who sometimes will come and talk or listen to us And I'll be talking about for example like the role of the gut on autoimmune issues and how certain processed foods and Artificial sweeteners and certain things can affect that and she will get immediately offended, you know, like, oh well, you know It's it's not always that and you know my doctors and I can tell it's because She thinks I'm singling her out as if she's doing something wrong For her kids and maybe she isn't doing all the things that she could be doing and which I totally understand because Raising kids is hard as hell. Anyway, and you throw food allergies and shit like that on top of it Very very difficult. So people just take it kind of personally get really defensive. Yeah, like I've been to parties where I don't want to drink and Again, I there's a benefit to sometimes drinking with your buddies and friends But sometimes for me, it's just not worth the you know the negatives like I'm here. I'm already having a good time I don't feel like I want the alcohol or need it. I'm enjoying myself Maybe I had an edible earlier. So I'm already inebriated anyway, right? Yeah, and people will think I'm like those makes they'll say stuff to me like I'm You know like I'm some kind of like I don't like to party or enjoy myself or you know, I'm so Not normal and it used to piss me off and I used to fire back I actually had a moment a long time ago where one of my cousins kept making fun of me for not drinking a beer and I was totally laughing it off laughing it off and as he got drunker the joking got more You know worse and worse. Yeah, and he started poking fun at me So finally as he was smashed and he was making fun of me for not drinking beer So I walked over and I ripped a shirt out of his pants And I slapped them in the belly and I said well, that's why I don't want to drink and I fucking totally destroyed him I heard his feelings really really fucking bad and I felt I felt really really bad because Kids don't do this at home. I let him get to me. You know what I mean? I felt really really bad And so now really what you know, how long how long goes that was years ago I was gonna say it's probably a long time the way I imagine maybe more maybe 15 years ago The way I handle it now is I just I just don't let it bother me because I realize that that person is Probably projecting their own insecurities They probably feel bad or guilty for not eating healthy or a movie or maybe like they're failing And I just I just don't let it bother me. I don't even think it's a probably I think it's a certain It's a certainly and and this reminds me of of success shaming And oh, that's this another one and that was something that was common in my family that I struggled with when because I had a very early age I found success in business and I drove myself really hard to get there And you know it for me that was a big deal and I remember I had a really hard time because I'd come back to my family and I would share stuff and My family would some of my family members not all of them Some of my family members would make me feel almost guilty or make me feel bad For working hard and making money and it was and I struggled with that for a lot for a long time until I realized that That was their own insecurities because they weren't successful and it's very similar to the the fit shaming and When you learn to look at it like that that it's a direct reflection of their insecurities It's really a compliment to what you're doing Because you're doing such a fucking great job at it that they see it and they wish they had they wish they could they wish They could because I don't know anybody I don't know anybody who hasn't tried to get in shape at one point in their life, especially if you're mid 20s beyond I don't know anybody. I don't know anybody who's 25 years old or older That hasn't attempted to get in better shape than they currently are at one point in their life And most people are unsuccessful at it and then they see someone like you who's making sacrifices and not having pizza or cake or You know carrying your food around in Tupperware. I mean, I'm definitely that way I mean, I remember when I first came into Katrina's family and that was six years ago I bet they got offended Oh, they did and they and it was non stop to the point where I told her that hey Here's the deal like if I if you can't defend me or stick up for me with your family I'm not gonna come to the family events. I can't I can't take it anymore I can't take every time I go if I bring my food because Everything they cook and make doesn't fall in line with what I'm currently doing for myself And they get offended because I bring my own food like I can't deal with it I can't I don't and I don't want to deal with it And then I want to it turns into this back-and-forth thing because they feel insecure About how they look and where they're at with their current health that they're gonna make me feel bad about doing some of that So I just won't put myself in that situation anymore So I remember having these discussions with her and the irony of all of it was When I first started that and they were first getting to know me and then they watched and then they watched my whole journey from You know fat to fit and then competing and then going pro and all that they were that was a you know several year process that they saw and to this day They've all sat me down many times and said you have no idea how much watching that was inspiring for me And he goes I remember when I used to give you shit for bringing your food around I've just never seen anybody say they're gonna do something like that and then stick all the way through it And then to that level so there's a part of them that that really deeply wants that so if they're fit shaming you Deep down inside they want what you have they want that discipline. They want And misery loves company. They much rather pull you down than lift you up and it's unfortunate But don't take it as like a a bad thing is it a compliment dude. It's it's it We're all can be guilty of it all of us. I mean I For me I use it as a moment to self-reflect when I meet someone or I read about someone who's doing something extraordinary my instinct is to Bring them down a few notches like if I see this dude who's successful and got a yacht and he's Traveling the world and he's the only I instinctually want to say like oh, he's he's on drugs Yeah, or he's not really happy. Yeah, you know, he's miserable because you know, whatever You know, he's he's trying to find happiness because he's not true like I don't know the guy He could be fucking happy as hell. He'd be stoked. Yeah, he could be totally stoked doing all these things and maybe I'm saying that because I'm not able to do what he's doing because I'm not doing the things that he did Right, and so it makes me feel better for not doing what they're doing. So it does one of two things for me a I self-examine and I say okay Am I not doing the things that that guy's doing to be where he's at? And if the answer is yes, then I know that I could if I did and the other and the other thing is If I'm not and I don't want to I'm okay with not being as good as that person that particular And that's fine too. Yeah, like they can be awesome at that. Yeah, there's nothing wrong with that Let them be let them do their thing and and you're gonna make fun of people my golden rule is to kind of fall South Park Dude, you gotta make fun of everybody None of this bullshit singling people out thing make yourself feel better like just make fun of yourself make fun of fucking everybody Stop crying. Absolutely Austin a Smith is a marine who runs 20 to 25 miles per week The question is how does one run that much and gain muscle? Oh good question You can you can build you can build muscle, but you're gonna be uphill battle very challenged because Yes, you are burning a lot of calories. So you could make up for the calories with more food But that's not really the main issue That's part of the issue, but it's kind of a fat. That's an black and white easy remedy, right? Okay, if I'm I'm burning teaching your body Yeah, if I'm burning all these calories all I got to do is eat those calories and then voila. I should be able to build muscle it's not that simple because What's happening when you're running 20 to 25 miles per week, which is probably anywhere between? I mean you're looking at 40 to 5 4 to 5 miles a day 5 days a week Is you're sending a signal to your body to be very efficient at running which means? It's gonna want endurance and it's gonna want to be light which means muscle is not helping the car now so It's going to resist building muscle because muscle It's heavy and it costs a lot While you're trying to do these runs remember your body is gonna try and get good at whatever you're telling it to get good at and A big muscular body is not the ideal body to run, you know 4 to 5 miles every single day So that all being said knowing that that's the case Here's what I would do if I were in this situation Number one is I would focus on strength training Heavy strength training and I would not do a lot of it because you're doing so much volume of work And you're already doing so much endurance of stuff for someone who I know is doing 20 to 25 miles a week of running I'd have them bump their calories up, so we eat a lot more calories But then I'd also have them lift weights twice a week That's about as much as I'd have someone lift and it would be focused around The big heavy compound movements the workouts wouldn't be super long And the goal would be to try and get stronger on a week by week basis and that in my opinion Generally would be probably the best approach this reminds me of you know if I if I look back at my lifting career and If I had to pick the single most impactful thing that I did to help me go from being this You know 165 pounds six foot three, you know when blow me away type of deal physique To building some serious size on my body The number one thing was stopping playing basketball. I was playing ball every day I loved basketball and like an hour or two hours. Oh, yeah every day every day for an hour or two every day and And I was lifting five to seven days a week And I was eating anything and everything I could get my hands on all the gainer shakes all the fucking cheeseburgers and fries Milk shakes anything I could consume. I was trying to consume and I just could not for the life of me I mean I could add maybe five to ten pounds But then within a couple weeks of just not focusing on eating enough it would come right off and I battled with this for many years until I finally decided that you know what? I cared more about building the physique than I cared about being in good basketball shape And it was like an instant 15 pounds like right away of muscle And that was just like what Sal was saying was I stopped sending this thing signal to my body that Because to be an agile Basketball player it is not advantageous to be a 250 50 pound ball of muscle running around They just don't complement each other and the body knows that and if you're spending more time Running around then and which you are right because if you're if you're running 20 to 25 miles like you said four or five miles a day You're running almost more than you're actually spinning lifting weights So the body is going to prioritize where you prioritize and if you prioritize it and being a good runner Then it's going to do it's going to build a physique that fits what a good runner looks like And so it's kind of tough to do both and I think the advice that you gave is phenomenal because the other thing that I put together was You know, I also had the mistake of the next big You know transition for me of putting size on was even when I stopped basketball I still was a seven day a week high intensity weightlifter and actually when I cut back to training three to four times a week and Slowed down and gave myself rest periods for, you know, two three minutes long. I never did that before I never two three minutes. I would I would go insane sitting down waiting for the next set that long you know as a Athlete is an athlete. It was just like the next thing the next thing next thing I had the endurance to do it So why wouldn't I be doing it? But I didn't realize how counterproductive that was for a guy who was trying to build muscle So once I cut my need that stark contrast. Yeah, that's all you're doing is prioritizing Your you know endurance portion of like your yeah, so I don't know if I cut as low as two times a week Like Sal said, although I don't think that would hurt I'd probably train three to four times of strength training in the gym with long rest periods in between and Increase my core can take and that's about all you really can do To try and build that muscular physique maybe start maybe start two days a week and then move it up You know to three if it's working. I just yeah I just I immediately say bring everything way back. That's a good point Yeah, ramp it ramp it back. That's a good point And I think too like it's probably easier to focus on building strength as far as like I mean is he trying to build size because that's that's damn near impossible with that kind of Endurance training that you're doing in combination So, you know if you're if you're just trying to focus a little bit more on central nervous system and getting that stark contrast between the two different Adaptations I feel like you know you could do you know that sort of protocol two to three times a week where we're just focused on that Intensively, however your body at a certain point. I mean recovery. That's a whole nother piece to this to this puzzle So just you know be mindful of that and like how how you're gonna be able to approach that and keep your body and your joints It is and keep this in mind like you're a Marine They're training you for battle and you know 220 pound bodybuilder and in battle is at a disadvantage They really are like hey, you're a bigger target to shoot and you're slower and you need more food and You're just not you're just not built for battle like a warrior Like what what's the average size of a seal aren't they like small like 170 160 170 and they're not super tall They're lean and 5 8 to 5 10 and like 170 Yeah, yeah, or you look at like that the Spartan race competitors like Mike's. Yeah, exactly Or like those those top Spartan race, you know, yeah Super strong. Yeah, Ben Greenfield is an example like he's muscular, but he's not big. He's kind of Wiring you know what I do want to point something out though because I know there's somebody listening right now That's shaking their head no Because I remember when I was competing too There was a handful of guys that actually did this much cardio and they competed on stage I now I thought it was silly for them to do that But they did and they could There is still always never forget a genetic component. Yeah, the outliers that trumps all this There is there is the guy who can go run five to ten miles every morning and still pack on muscle But he's the same guy too that will probably was in high school. It was you know more muscular than everybody else He's a mess or more. Yeah, but he could he would also gain a way more muscle if he stopped Exactly, and I guarantee you all those competitors that you knew that did all that cardio We're doing a cardio machine. They weren't running this guy's running outside sprinting. Yeah This is running outside for four to five miles a day Like I've never done anything that has made me lose muscle like actual running one of the guys that comes The mine is actually an ex-military guy That's why I wanted to point this out because I do remember a pro that I competed now. Were they natural or year I don't know. I mean I assume he was probably on gear But it you know point being that genetics are gonna play a huge role if you know There's outliers that are like this so if you have a marine buddy Who you're looking at whether he's all jacked and he's jacked do that Yeah, and he's running with you and you have more of a body type like mine and you're trying to do it It's just it's just not likely that it's gonna happen for you It's not me at the same time too. You probably are a better runner than he is, you know Then that's just how it works like you're probably more genetically geared towards being a great runner and not having a lot of Muscle where in he's the other way around he's just responds to the weights and Probably struggles a little more with the running. So Exactly 30 days of coaching for mine pump. It's available for free at mine pump media Dot-com also if you want to ask us a question that we'll answer in one of these episodes the place to do it is Instagram our page Is mine pump media? We also have our own personal pages mine is mine pumps out Adam is mine pump Adam Justin is Mine pump Justin and by the way if you want to learn in detail new exercise techniques Different movements to correct imbalances Movements to improve performance go to YouTube. Look up mind pump TV. 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