 If you want to pump your body and expand your mind, there's only one place to go Mind pump with your hosts Sal DiStefano, Adam Schaefer and Justin Andrews In this episode Yeah, yeah mind pump. We actually started off pretty random. We had no direction not at all with this episode I'm serious. These are my favorite time penetration. We had some we had some good Some good Conversation in the beginning had some fun litter flying, but then we got into a great topic We talked about unilateral training. Oh unilateral. That's what it was. Yeah, not unicorn Yeah, so we were talking about training one side of the body the benefits of doing it that way and why Or how that can contribute to so we got something for you. So here's what we did We actually made a unilateral training Mod or workout so you don't even have to have a maps program But if you do you can insert it in your maps program if you don't you could just do this workout It's all unilateral style training. We have a bodybuilding style workout We have a functional style style workout, and then we have a bodyweight style work. Totally free It's completely free. So it's for everybody. You can get it. All you got to do is go www.mindpumpmedia.com Forward slash P forward slash free you got to type all that in P for free. So again It's www.mindpumpmedia.com forward slash P forward slash free and get your free Unilateral training guide. Don't forget the WWE Debbie is yeah, if you don't do that for some reason Facebook Well, I will also have a link in the show notes. So and then we'll try and make sure we time a post I will on my Instagram to to make it easier for people for some reason when we do the free thing and we have to do the Forward slash bullshit it makes it harder. It's actually easier to buy something is to give something for let's all get unilateral together You know, bro Let's all find an old-school song. I'm gonna play one for you. It's gonna take you back It's just a song that is gonna take you back, bro. I want you to tell me I'm terrible at this game No, no, you will you'll wreck you'll know this one You'll know this one knowing you and the kind of kind of cars you like to drive or used to like to drive Oh, just listen. We already start. No, just listen See if you remember this I turn my ear into the microphone You remember that shit, I know that song but what's it from? What does that take you back dude? Oh, it does take me back. It does doesn't it reminds me of people like skating Bro, this is it Roller skating. Oh That's right. You guys ever do that rolling. Oh, yeah, guys. Did you ever go to aloha? You got a roller rinks dude. That was we had one here No, what that looks like a dying thing now. First of all, I did go but second of all I just want you guys to envision. Hmm. Me on roller skates. I don't want to get a video. I don't want to just envision I want to have Taylor put that together. No, no, no, you just gave us a Digest give him a twist on my mom. Oh, he answers questions on roller skates We are we are going to get Taylor to do that because you know what? He was oh, this is so good. This is so good We just did the ice bath challenge might as well do the roller skates. Have you guys ever? Well, you know how to roll a skate really well He does I think he was on a roller. I think he was on a roller rink team I you know, I could do some triple luxes You want to do this he says you're gonna be fucking awesome because he's a whole is that even a rest? How about this? How about this? I'll do it if we I answer questions, but Justin has to do analogies. Oh my god all day Got this like like water ramps. Yeah, it's a water. It's like ramping up Filling up a bucket of water I hope that episode what I want is to like put a post out and like just have like some weird image Yeah, and then you guys need to explain What I was talking exactly yeah, cuz I want to know you know It's crazy as we are sitting here with you so I get to see your hand gestures So you're actually building the story and analogy with your hands while you're talking and I still could So imagine the people listening I like yeah I started out with an idea and then the idea turned into nothing. I didn't make it it was just you were telling this analogy that that Not it wasn't like it was hard to understand or you're trying to I just didn't It didn't like it was literally it was literally like me saying like didn't work Yeah, it's like a me saying like well if you add five plus purple you It wasn't it wasn't it wasn't it wasn't Five plus I had just got I had just got done giving up I thought a pretty good analogy or pretty good example of what we're talking about and just like you know It reminds me of this analogy. No, no, I was like I was working on this and now It looks like this flesh it out Raindrops and ramps and then water. This is what happens. This is what happens when you deal with creativity created people It comes out. They either fucking hit a home run or some shit that makes no, or we get like ejected You know, remember when we were creating a prime and we were writing out the program Yeah, and then Justin got for some for sub reason for like an hour. He got really focused on what the compass should look like Consumed me. I was like trying to make it work and then I realized later. I was like, this isn't I'm losing the guys right now. It's like it makes so much sense, but I can't I can't put it on paper So frustrating, but we needed it. We needed it. It's all part of the process dude Yeah, what we do we have a compass in there So I had to get out all the spider with still part of it still part of it It was yeah, so you so you guys did that how you guys did the roller skating in the in the rings and stuff with the girls and Whatever a little bit. I mean I ate shit. I wasn't like awesome, you know, but we could do like a train You never went through you never went through a rolling a roller-blade kick at all. You didn't do that No, I didn't roll you roller-bladed. I did did you really can I only did for hockey I did like in line hockey. I got a you gotta do roller blades then I gotta see that dude I mean if you roller skate I'll roller blade a hundred percent. Oh my god. We are doing this But you guys I know I'm you know, I'm gonna get hurt We'll pad you all unicycle No, don't put too many pads on me cuz then Justin's gonna be like it's open season to fucking tackle. Oh my god I can't wait see My pups not big enough. We don't have insurance for us Well, so was that like a big thing when you guys were kids for like where you want to go that was like the spot Really yeah in Santa Cruz that is scott's valley. There was like a rink they turned into a library now But yeah, they used to be like the happiness spot dude Wasn't there a nightclub in Santa Cruz downtown, but it was for like 16 and up or something. Yeah Was it what was it called? I was on the boardwalk. Yes. Yeah. Yeah. Yeah, what was that called? That's right We went there for like one of our proms when I was like a freshman. Yeah, I remember the name I remember that I remember going there and then there was a nightclub that was 18 and over In San Jose, I think was called the edge. Is that do you guys that ring a belt? Yeah, yeah, you know I came later, right? So I didn't come till I was 19 here. That sounded bad. So I was ready I didn't get to San Jose till I was 19 here So that was I think when I got here that the guys were just in Barnes and shit. Yeah Yeah, house parties thing no we Roller skating. I mean rollerblading just came on the scene when I was a kid, right? So it was a cool thing to do like at that time, right? It was like that's how old we are by the way We're old enough now to like see something come into style and out of style. Oh, yeah, yeah No, it was a thing for a hot minute. I mean like nobody does it anymore. No, no, no In fact, actually, you know, it's funny the guy who I competed with Devin Linder tatted muscle I actually just saw him do him and his girlfriend rollerblade and he just looks funny on rollerblades because he's massive Right, he's a big old huge muscle guy and I was funny because I was like man I used to rollerblade too. So like yeah, he was like Olympic ice skater. So yeah fun, right? So he was like a badass. He was an Olympic skater. Yeah. Yeah, he I think he went to the Olympics And if he didn't go I know he was like he was like right there I heard an interview he did one time and they talked about that that his he's trained for the Olympics That's just sounds to me like and you would never that's no there's no crossover because like ice skating is More graceful and like you don't necessarily develop massive muscles or was he like a speed skater? Yeah He was a speed. Oh, yeah, those guys are fast muscle. Have you seen those guys's legs? Yeah, some of the most impressive some of the most muscular legs I've ever seen in my life were not on bodybuilders They were on some of these speed skaters and speed cyclists. Yeah, that do those racing or on the track Their legs get massive massive legs. Yeah those short bursts like that. Yeah, he's he's got and he's got pretty good sized legs I mean, obviously he's not doing that anymore, but yeah, I saw posted him rollerblading it reminded me Like, you know, I would probably try to remember how old I was I it was before high school Maybe like right to high school is probably when I stopped so like all through like fifth, sixth, seventh, eighth grade That was like when it was, you know, rollerblading came in snowboarding then wakeboarding like I was I did all that So and that like when it was a new sport a new extreme type of sport came out You know, my buddies and I always tried it. I wrote a scooter No, no, no, no like a kick scooter like a kick this before razor the training room before razors were invented These were scooters with tires. Wow. That's a that was a really funny thing that I and it's still kind of popular Are those little scooters because I feel like there's less that less. Yeah, they're easy. They're so little Yeah, like skateboarders hate those things You know, they go to the skate parks now and they're like doing their little shitty kick flip thingy Oh, and with the razor. Yeah, the razor. That's kind of cheating, isn't it? And it just like hits you in the ankle really hard. Have you seen those videos like people make where there's when it hits I'm in the ankle. They're like Yeah, oh, so funny. There's kids that are like hardcore into that like that's a whole like that's a whole thing where they're Yeah, I saw two guys They were in high school that rolled up with them somewhere they parked them and they're like all like gunmetal and they were all done All fucking out Is it really a thing? Oh, it's like yeah, yeah, yeah, they're they're all over those skate parks and like yeah, it's skateboard It's a major thing. Don't like it and it was one of those things that when it first started I remember when it came on scene because my little brother was in junior high And he got one and I remember thinking like that is such a stupid little toy That's never gonna last took off and it did take off crazy. Well, they're smooth if you ride them you can cruise forever on them They're Yeah, I love them dude I'll take my kids and I'll go down like a hill or something just see I'm too tall for them So I have to hunt I break them. I'm serious like they're not built for me You know what you hit over six so I bought one for adults actually You bought one for yes, I've been using my kids in the it's got like a bigger a bigger wheel on the front in the back And they're fucking great. That's awesome. I have one. I can go pretty fast Oh, that's funny because I've been really wanting to buy BMX like old school like you know the ones you can do like jumps and stuff like the freestyle ones Yeah, like I really like for Christmas like that's what I want because yeah because they have all these like cool little like Parks for kids to go on you're too big. Well, you know, but they have like like adult like small ones So so we tricked so my buddy Justin and I like when we lived together He had one The end that he tricked all out like we dumped like another grand into this thing to make it custom for a big body So you can ride these fifties and it used to we used to fart around that thing That was a blast. So you we had to use the change the suspension out yet To do some different work on the handlebar so your knees can go up right, but we used to ride 50s that we used to soup up and we used to mash around and that was a cool thing for a while there to be like oversized and Using the fifties all jacked up and stuff. What's the hardest you guys have ever bailed on something like that? Oh, I endowed so hard so hard my whole face like like scraped on on this like asphalt How old were you? I was like Probably 10 or 11. So yeah, yeah, just destroyed my face to two ER trips and knocked out and extreme sport stuff So I've been knocked out from wakeboarding. I've been wait wait wait from wakeboarding. Yeah, wait water what dude Oh, yeah, water is fucking worse than you guys break this down for me because I've never oh if you land Especially when you're moving at a high speed like that the water's like concrete Yeah, so really you feel it because I know that that you see that you see people bounce off the water But that's what it feels like it feels like you hit the ground. Yeah Yeah, so I was I was attempting what they call a tantrum Which is like an open back flip on a wakeboard and I throw ups throw upside down let go on my handle So I'm completely bailed upside down and I get parallel to the water And I just come smack on my back in your head Yeah flat on the water and it was I was out for just a short while like I came to when the boat came Around to pick me up. I have a life jacket on so it was totally fine But I completely went black and I all I remember was like the guys trying to fish me out of the water and you know I was like, oh came to so that was but I mean it hurt a little but not that bad It was more being knocked out and my bell rung. I had a massive headache and shit afterwards. I crashed I hit a half pipe one time on the snowboard And I bom I was like one of those ones where I was like I'm doing this all out And like if you've ever done like tabletops half pipes One of the things you don't want to do when you do big tricks like that is to half-ass them because they're designed Designed to get over them. Yeah, exactly. They're designed to bomb them Like you can't hit a tabletop and not hit a table all the way Oh, you land on the hard part of it You need to hit it hard so you clear it all the way same thing for like a half pipe You got to get all the way up the half pipe. You got to have some speed So I'm like ball so all I hit this half pipe That's I don't know a good probably 12 15 feet high so taller than the ceiling, right? And it shoots me up another 10 feet in the air same thing there I get parallel and then I come down right on the edge of the top of the of the half pipe right on my tailbone So that's the one you said where your leg went numb. No, that was another that was when I was fuck writing an ATV And I was hitting a tabletop jump with on a motor. Oh, that was that right on a quad Jesus hit that and that they started a barrel It's inevitable with these extreme sports. Yeah, if you're really into this stuff, that's just I just know you're gonna Well, it makes me one of my worst ones. I got tons of crashes. Those are just the bad ones Yeah, I'm actually with the hospital. I broke my right arm twice the same year really. Yeah, you know, I've never broken a bone I've just looked at my knee While my bike I was riding down a hill going too fast and ended up just riding down the frickin middle bar the whole Way down smashed up my nuts a little bit, but nothing like your guys's story probably because I wasn't doing crazy shit Yeah, I mean, but it makes me wonder like because you there's definitely some character building that goes through that process Absolutely the fear Then they're getting the courage back and the re you know, strengthening yourself kids don't go out as much nowadays I wonder how much of a role that plays in this is why I was so connected to the book rise of Superman because in Rise of Superman they talk a lot about extreme sports and models and I connected so much to that and Understanding that flow state and understand what that's like to get into that when you're feeling a rhythm To where almost everything slows down for you like I could totally because like when we were kids They actually sold or you made them yourself ramps You would put in the street and and you're eight nine years old You guys would go do I jump the ramp and that's what you did. I'd never see that anymore. I have I have I'll bring these in don't let me figure. I still have this I have photos of me doing that when I'm in fourth grade and Jump and might what we would lay my and this back will remember the cameras We had to put the cameras in they they get 12 exposures or whatever that and then you 12 flashes Yeah, 12 flashes So we would lay under the ramp and the other guy would jump over the top of it. Yeah pictures So I got all these pictures of like the bottom of a tire and like thrasher And I'm like literally rocking MC. I have MC hammer pants. All right, so I have the Velcro Yeah, dude, I have If you remind me when I'm I had some fishbone ones. I had it's a really really I think I even have like a turtleneck Like I had this I would curl like a huge wave in the front of my Head like this and I would like yeah, I would have like hairspray and be like yeah My hat would go on top like this wave Yeah, you remember that was like a total look I have a fifth grade picture where I'm wearing a hat and it's no my mom was so pissed dude It's great. I'm like you wore your hat in your in your fucking portrait Oh, you can see my hair. Oh, she was so pissed at me because I wore my hat in my fifth grade Dude, I got I got a haircut where I just I had I bought moose This is when I first started putting shit in my hair and I just spiked the fuck out of it But it's like spiked everywhere It's like it's like straight up. It's like a ball And then and then you made a helmet and then to make matters worse I'm like, what do I do with the front of my hair? So I give myself bangs, dude I did I spiked you with a little bit of party. I didn't even get it back down Yeah, I was still didn't understand And it was kind of hard to fuck it up back then Yeah, but yeah, I did I had the bangs and shit going on But back in those days you would put so much do you guys ever you guys use aquanet like so much But yeah, that was sure I used to form my hair into a lot more gel what it was gonna look like You know I'm saying like it was like Max Hedron. I had this part that was like severe It was like very I remember I remember there even became a time when like the when that became popular And then like all these companies and brands started coming out with all these different types of gels And then it became like who had the hardest yeah gel like Like market the shit out of that to us like in between cartoons Looks I remember all my cousins all everyone was like comparing each other's you know gels that they had all this one Right here is legit. If I'm gonna style like this gel That's true. I have actually got my hands on I don't remember what it was called But it was like the consistency of glue like it was like that. It was like white like glue Yeah, hella sticky you put it in your hair and it was like beeswax and the way no the way they tested it it even said was like Your hair will hold and like 50 mile per hour winds like this And it was legit like Like if you took a shower like my hair would be so hard when I go to take a shower I'd have to add water and slowly like melt it like get it back to where I can start to move concrete Yeah, I do I blame it for why I have a hair loss so spray all that aquanet and all those chemicals It's probably why I'm fucking going bald Light and fired all the follicles down Guys end up working out today. Oh, you haven't worked out a while. That's been normal today It's not two weeks for me. I mean I went the falling off the ladder Well, first went to Alaska then I come back fall off the ladder get sick my man. I'm just like, you know I have to keep saying it's not a metaphor because it sounds like a metaphor Back on that ladder boy. Yeah, just gotta get back up on that ladder son. Literally fell on the top of a ladder On his back. Oh what an asshole move. Fuck. Just fuck Justin and Taylor. They're sitting right there I'm with you dude. I'm with you because here we are Trying to build a YouTube channel and we had a fucking viral video right there It was nobody that was the one if we yeah, we caught you on camera falling We just need like surveillance cameras. How many though? How many people how many people do you think stage those things though? I feel like so all of them. I feel like it's gone. That's what sucks about maybe we should do that No, it's all of them. We'll never do that. You don't want no way stage a fall. Never. Okay Well, we did know we did on the one and the for the commercial right when we Justin, yeah, well, we kind of did we kind of didn't you know say we can't walk down that was kind of improv a little bit Yeah, so that wasn't like really planned, but I think that I don't think we'll ever have a message or a youtuber show that's like Yeah, it's hard to like yeah, it's hard to fall like without like, you know hard to like act it Yeah, like yeah has to be real. Yeah, cuz yeah, that's true because I think it's a talent Just kind of agree that I'm gonna fall and then you have to like do suck. Yeah. Yeah So so you're not working out because you fell off a ladder Yeah, no, I've had a couple days where I so last week I was starting to feel better My back was and then I was about to work out and I said I should give it one more day I guess if anything in my ass, I typically push it too soon So I'm like, oh when I think I want to come back in a situation like this I've tried to train myself over years like one more days not gonna kill you to Take a day off So I took a day off and then I ended up getting sick and so I'm not that sick Yeah, this is a you normally am out. Yeah, you don't have a middle. I do not you're either fine or pneumonia Yeah, are you guys know like I am like if I get sick dude. I am the biggest baby. I'm knocked out for two days straight I don't want to move for my you are you are a little bit I have to power through and have kids Yeah, you knew you get irritable when you're sick. I do. In fact, you're so irritable, but you're also a self-aware person There's warning behind the storm. Yeah, you'll be like storm is coming. You'll be like, hey listen I'm irritable because I'm sick This is like, you know, you're just because you say it doesn't excuse you being an asshole I gotta try that Next time I'm having an argument. I'll be like listen, honey. I'm gonna be an asshole I'm gonna say some mean shit Here comes It does soften the blow it doesn't work a little bit. It may not get you out completely But it's like at one point she'll go. Well, you got to respect him for telling me He is aware of it What about you has you had did you work out today? No, I haven't worked out today at all No, I'm planning on it. Yeah. What are you doing right now with your training? Are you still doing that? So I'm mainly just focusing on the unilateral still. Yeah. Yeah, so I've I've I just really have liked it And like and so I'm gonna be pushing it a little bit too long like sticking with unilateral training But I think it's about time where I should kind of go back to barbell training I wonder if you could ever this would be interesting like let's say you could squat You know, let's say your max is 300 pounds. I wonder if you could ever get to the point where you could do half of that with one leg I mean, I'd be very difficult because so much balance is you know, I'm saying. Oh, absolutely. You think so? Oh, absolutely. Who is yeah, I mean thinking about that I could dumbbell I used to get up to dumbbell presses almost as much as what I could max bench with really Yeah, I'm trying to think if it's Mike Boyle. He's talking about like that was like a point against the fact that he Doesn't have people like back load their squats, but he would have people like load Like three four hundred pound like Bulgarian like split squat So it's like he's like it's not it's not that we're like taking load away from you know Like trying to increase our strength. It's it's just you know, he's not doing it like particularly like three barbell Maybe the problem is more in the sense that we're so not used to training unilaterally that there's a big learning curve The balance and that's why you're like, oh, I'm losing performance and it's because not necessarily because you're The it's it's inferior but more so because we just got to get past the point where you could get your balance Yeah, and do it all right. It makes a lot of sense. I think I think from a mechanical point There's so many benefits. You just when you start doing unilateral work It's so hard to cheat and exercise where I feel like There it's really not only is it really easy to cheat a barbell exercise It's really hard sometimes to tell when that when you're off a little bit where I feel like the it's so obvious You can easily overpower and compensate, you know inside, right? Yeah When you're when you're trying to rip a barbell up, you know The slightest bit of a shift, you know or asymmetrical shift to my hips a little bit like That could be the difference of my back getting thrown out like big time You know or causing like major imbalances over time from lifting that way that almost makes sense to do it like a complete cycle of Unilateral training like in other words, let's say you're training a beginner you want to start them off on You know both arms both legs at the same time not on everything But for the most part because they have to build coordination strength all that stuff Get them to a certain point Where now they're comfortable doing squats and bench presses and then go to unilateral training for a whole cycle Learn the balance and strength there move that up and then go back and kind of go back and forth now You got me thinking right now that this Doug either this would be a good Series or this would actually yeah a good programmer guide to actually a guide a mod Yeah, like a mod to create just like as a like a deload phase where you go through all unilateral stuff Because I'm very beneficial Yeah If you if you want to kind of step out and like work your way through this and do a cycle Oh my god, you'll have massive carry over well I think so too I think if we actually structure it like it actually put some thought into it We could create a fucking really bad ass one because I'm thinking right now That what one of the things that I've loved about because I've been doing the same thing as Justin for a while now And it's been it's been fucking huge for me And a lot of it is because of that because I've been neglecting it so much So I know that's obvious which but that also makes there's fucking value there right there That's there's nobody places any emphasis on it. Yeah, so some some coaches build their whole program and system around it But yeah, but yeah, it's not popular some Well, it's like anything else right with like we talk about on the show is like some people attach themselves completely to it And then they're they're like in the camp of everything should be unilateral And then there's people who just like just totally neglected completely, right? So I think there's I think there's something to be said about Intermittently utilize what we say that we've been saying on the show forever The importance of intermittently putting it in there But maybe actually even structuring it to where you phase if we're looking for someone for total overall just health Well-being strong before all overall like they're just you're just want to be a better human body There's definitely for sure I think some value to running that for a couple months and then coming out of it See here's a problem with this kind of stuff is that and I know what it is because I fall for a little bit myself But definitely when I was younger I would fall for it in the sense that When I knew like objectively logically like okay It would be smart if I were to train like this for a little while like work on mobility or work on whatever The thing that held me back was the fear of losing gains or the fear that okay I know I should back off on my deadlift for a little while and focus on this movement But then I'm gonna lose strength on my max deadlift which May be true in the short term. This is something that took me a long time to learn Yeah, you may lose some gains because you go from all heavy barbell stuff to now budget and lateral stuff But when you go back to that barbell stuff or in the longer, you know term scheme of things you build more muscle You know better off I mean I felt like that was a lot of what I tried to share over the last year on my Instagram and talking about that on this show was That you watched me do this like I stopped Really heavy lifting and I put so much energy and focus on mobility and I did I took a step back I mean I wasn't still squatting four hundred seven pounds But I'm right back there again, and it's I feel a million times better like all the issues that I was Oh wait, and I mean my my squat depth and mechanics right now are way better It's so funny like these the old-time strongman and bodybuilders even up until like Schwarzenegger era they would do Compared to bodybuilders now way more cross training like Arnold and Franco both Would incorporate cycles and phases of powerlifting like a straight-up like a powerlifter they would incorporate phases of body weight movement ballet to help them with their posing Jogging they would do phases of jogging to build those kind of they're very progressive In I think and of course modern bodybuilders. I think can't do that because now they're just so massive and Dysfunctional that it's just you can't do anything else right glorify the dysfunction But the average person building muscle and stuff You're you're you're gonna build muscle better if you do this kind of stuff you take a break and say because I would even You know along those lines of the unilateral You know phase I've been talking about this with you Justin for a while now is a whole phase on body weight Yeah, I do nothing but closed-chain totally, you know body weight type movements get some rings and some No Damn, dude Just as a separate face which by the way by the way I learned something the other day that made me feel extremely Weak sauce. Do you know my girlfriend used to be able to do one-armed pull-ups? Oh really? Like a legit one-armed pull-up. That's impressive. Holy shit. That's what she said But I mean she doesn't lie so So along those lines, but I think having Like phases like this where you kind of go drastically in a different direction I mean we phase our workouts anyway, you know, that's how we design our programs But unilateral body weight training I think doing a whole two weeks like that then going back to routine You'll probably see well It's I mean we always talked about this too when we created the programs about building mods And that's why we have mods on some of them is to you know There's ways if you have a program that you appeal to more whether be green black red whatever white and then you go Okay, well, I like that about it But then I would like to add this to sort of home base right and you go venture off Yeah, so I think I think building a really a really sick mod What do you go to exercise for each body part for the like the unilateral stuff, you know So shoulder press stuff. I like to use a kettle single single arm. So one arm Flipped up. Yeah, right. So that that's for my my shoulders for sure. I'm doing that I love a single leg deadlift for hamstring glute and then I love a Bulgarian split squat from my legs those Do you do anything for like chest or back? You know when I do chest, I'll do like I'll mess around alternate Yeah, with alternating dumbbell presses and I'll do some some work like that I'll do this. I'll even incorporate even like I was doing that with rose the other day, too But the big ones are the ones that just name that I probably used the most. Yeah, I do very similar I mean, it's yeah, you want to stick with sort of the basics the Bulgarian squats and you know overhead press like with with single Kettlebell, but yeah, I'll also do I do a lot of carries And I do a lot of overhead carries and you know stuff like that where I'm doing suitcase carries And just you know sort of solidifying my stability as I'm walking with it like a former walk But yeah, I'd yeah, I do do some like bench pressing like with with one I haven't done that in a really long time But I did a few sets like that where I'd just take a dumbbell and I would I would lay in a bench and just Do one arm at a time now Did you have one in each hand or was it just one just one so I'm really that's a core squeezing the shit out Yeah, my core and obliques and everything is to keep me on the bench. It's pretty tough Yeah, I like Another thing that I've done I do this in my regular workout is I'll take dumbbells and rather than bringing them both down at the Same time and both both at the same time up I'll come one down at a time and hold them the other one up in the top position or reverse Bring them both down and keep one always in that bottom position. Do you do that? That's that's typically what I meant when I said alternate done. Oh, that's how I do it. So I For me I see the biggest carryover But I guess for me if I will chest is not a major focus for me So I'd probably play play around with that more if that was the Bulgarian messing with the Bulgarian and the single leg Deadlift those to me. Yeah, and I also do like step-ups, too That's where I get a lot of like I need to do more transverse plane And you know these planes a little bit harder to get you know rotation and you know in the mix of my training So yeah, I'll do some stuff like that where I'm rotating and then I'm stepping up But yeah more like step-ups that are you know one leg focus. Yeah I when I do unilateral stuff on my legs, man I in it's getting better, but man I had such a discrepancy between the right and left and it was just One just felt comfortable and the other one just fucking didn't at all Which tells me that there's a completely different connection going on here So this happened. This was me when I first started there was a major discrepancy between the two for me Well, it was the difference of this like when I did I can't remember which side it was right now But when I did let's say my right side, I could easily rep out 10 reps and felt easy control Went right into the mechanics balance everything there when I went to the right side like I was off balance I was struggling to stabilize. I could feel like I wasn't even all my muscles weren't firing equally on that side Eight I was struggling So there was a major difference on the two when I first started that's actually why I love the bogey because it caught I'm up really quick. I just made sure to always start with the weaker I was just gonna ask you hit that number with the weak side Yeah, and then I kept strengthening, you know as far as that was my indicator on when I was ready to Press up on weight. It's like, okay. I could get that many reps comfortably on that side now We can move up and I just kept moving up that way I moved up really quick every week that I revisited the Bulgarian squat I was increasing the weight significantly and feeling good about it wasn't feeling like I was pushing it really Yeah, I think the strength is there. It's just a matter of like, you know getting everything organized and firing, you know Correctly because it's like, you know, it's a different type of a skill, you know I don't think people realize or quite appreciate even Even us sometimes we forget. I know we do because I forget all the time Just how much Strength is a skill. Like it's a I mean Think about this, you know, you could barbell squat 300 pounds, but you can't one-legged squat 150 It's not because you don't have the strength. You obviously do have the strength, right? Yeah It's because you don't have the skill. It's there. Yeah, you just haven't established the skill of it yet You haven't taught your body these mechanics. No and what and when you start to learn that skill Once you kind of get the the idea of the skill and your body moves well, then you can really stress The muscle, which is why initially you get such crazy strength gains because It's you're just getting better and better unlocking it You're unlocking it and getting better and better and better and then you and then do you guys see the translation? When you go back to your oh, totally Yeah, like, you know sitting, you know at the bottom of your squat and like feeling super supported And like I could get up like I could sit there for a long time and I don't feel any like Twinges or aches or you know, it's like sometimes it takes a little while to warm up to you know heavier load And I feel like after doing Bulgarian squats, it's like boom. I'm like everything is just oiled and efficient so Because I know a lot of people listening right now are thinking themselves like Well, I do the the you know bilateral stuff and then I always throw in some unilateral stuff at the end So what's the difference? What's the difference that sure? I do Bulgarian squats, you know at the end of my workouts Why do I need to do all my workouts or the whole workout? Unilateral like what's the difference between the two and is there a difference? Well, I think it's just a matter of the what emphasis you're putting there, right? Like if you're Training strength and you and you've put a whole workout in and then you go over and then you work on something like that Uh You're not going to get you're not going to get as much of the strength benefits in that movement as you would if it Was a primary focus, right? So, you know, it's not to say that that's wrong or you can't do that That's a hundred percent a you're just not going to make it the primary focus You're not going to get the most out of it Yeah Or as quick as you could and I and I think that if you're if you're moving to a new adaptation like that And you already know that you're going to get good bang for your buck because it is new Why not really get the most out of it and it's all about adaptation specificity It's it's very specific to the stimulus and It's this is why we phase our workouts and we don't have all you know You know, we if you do three workouts a week instead of doing phase one workout monday phase two workout wednesday phase We have you do phase one for three weeks phase two for three weeks. This is one of those reasons is that Uh, the way your body adapts is very very specific Right and like you were saying like if you do if you do all your workouts for the next couple weeks You don't want competing signals. Yeah Well, it goes back to what you said, you know, even strength is a skill It's a skill and if I'm trying to treat it as a skill Then I want to make it a focus and I want to now I don't want to do it for so long To where my body does get so used to it that it's not seeing the same results But you got to get get it somewhat comfortable and used to doing it for a while if you're going to see the maximum results from it So now here's the other thing to consider too We're talking about from a functional strength and then, you know, of course that translates into more muscle Um, you know, uh, you know way or whatever But body builders have used unilateral movements for a very long time, but for very different reasons Like they don't give a shit about You know, how much weight they're moving necessarily or function But they'll do unilateral movements because of the feel Because they can sit there and isolate and squeeze and feel, you know, the muscle they want to develop specific areas of their body And there's definitely some, uh They're definitely some merit there because I know when I'm doing like a especially if it's a single joint movement Like a one-legged leg extension or a curl or a side lateral or whatever When I'm doing that one side that one body part, um, and I'm taking out the other one for a correctional standpoint It's awesome. But also for just isolating and squeezing and feeling something Uh, it's great. Oh when you talk about sculpting the body in in my opinion Like it's a must that there's unilateral work in there because you are there's so many little tiny muscles that you're trying to develop That this is where this becomes different and unique, right when other people are Talking about just and I know we've cracked on bodybuilding and how bodybuilders train a lot But there is a lot of merit to some of the things that they do to sculpt the body Where I think nobody is connected to their muscles as bodybuilders, right? I think that where where it's it gets mixed up is that, you know, the the kid or the girl who's just getting started In the in the gym, you know, they they they don't want to be wasting their time doing some Bent over single arm angled cable, you know reverse fly to target their left rear delt You know and not incorporate their traps or their rhomboids And so they're in this really fixed isolated position because they need more rear delts Because that person is is going to get way more bang for their buck working on the core lifts that we talk about But if you're somebody who's advanced you've been lifting for a long time and you're into the sculpting the body There's a lot a lot of huge benefits to doing a lot of single arm isolated type movements And I tell you what being somebody who? Trained and and competed at the professional level for men's physique and that look I have a very different look right now my physique than I did then it's uh I I don't look the same way because I don't lift the same way I do way more than just a big gross motor movements I barely ever do any of the auxiliary type touch touching exercises where I was heavily that way And it's in the the look I describe it as Bodybuilders that like train that way have this kind of bubbly Like look like all every muscle every little muscle has a lot of You know shape to it because they've targeted every tiny little muscle where if you do a lot of the big compound lifts You look dense and hard, but then you don't look as Bubbly all the way around because you're not a lot of times the big muscles are taking over the big Motor movements like they should and the tiny little isolators and stabilizing muscles are not getting a lot of extra work you know what else this is good for is When you're trying to get someone to recruit a muscle or to feel a muscle In another maybe compound movement. So an example would be You know, I've done this before where I'll have a client do a bench press and they just don't feel their packs So I'll have them do like a one-arm cable fly Bring it in squeezing the shit out of the packs really connecting to the pack Doing a little bit on both sides then bench pressing and now get the recruitment signal the proper one there that you prime ahead of time Right, so yeah, that's just like emphasizing the need for that neural connection In fact one of my favorite ways to superset on a body part is What I call a pre exhaust superset or actually I didn't I'm not the one that invented that term But it's called a pre exhaust superset where you do an isolation movement for a muscle Really aim to feel it burn it out get it really, you know Like get it to fatigue and then move to a compound movement that hits that muscle now You're not so worried about you know trying to feel that muscle go through do the exercise And you want to talk about getting connected and getting a pump to that, you know, that target area It's crazy, you know an example would be like a lateral To an overhead shoulder press or like a fly to a bench press or like a straight arm pull down to a pull up Like you'll get like the first time I ever was able to feel A pump in my lats which by the way is that was the hardest That was the last area I ever felt on my body working out throughout the years That was that was the area it took me the longest to finally get a pump was my lats But the way I did it was is I was I isolated with straight arm pull downs Was able to squeeze and isolate my lats went right to a pull up Got down and for the first time in my life. I was like, oh shit. Oh, they contributed. I have a laugh What do you know? I have a pump inside of my lats. Yeah for sure good stuff Check this out. Go to youtube subscribe to our channel Mine pump tv we post a new video every single day. Also, we have 30 days of coaching. It's for free It's for everybody. It's at mine pump media.com. 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