 I actually wish I, I understood this earlier on because I rarely, rarely train my arms now, but I would just much rather do a bench press or a row or a pull-up, um, so I could hit a bigger muscle group. I'm going to burn more calories. I'm going to target a bigger muscle group that makes a bigger difference on my physique. And in addition to that, I'm still getting a good, good work on my buys and my tries. I just didn't understand that before. Now, granted, if I really wanted to continue to have the same size arms as I did probably in my, my twenties, and I would also do a lot of isolation work in addition to that, but actually, I think my physique is more balanced by doing less of the isolation work that I used to do so much of, and just making sure that I stay consistent. That's a hundred percent. All right. Here's something controversial. Some of the best exercises for your arms are actually back and chest exercises. That's right. Say, what? I know, you know, it's all, uh, crossfitters and gymnasts totally agree. They understand, you know, what's funny about this, when we talk about the lower extremities, everybody agrees. So if I said the best exercise for your quads is not leg extensions, it's squats or the best exercise for your butt is not, you know, one legged hip thrust, but rather a barbell hip thrust or barbell squats. Everybody be like, yeah, that totally makes sense. But then when you get to biceps and triceps and I say, Hey, the best exercise for your biceps overall, by the way, I'm not saying there's no value in all the other exercises. There definitely is. But if I say the best exercise for biceps is like a supinated grip, you know, curl grip, chin up, or the best exercise for your tricep is a close grip, put, you know, bench press or you're really firing up the bros right now. I know, like, no, it's tricep extension. I, I actually wish I, I understood this earlier on because I rarely train my arms now, but I would just much rather do a bench press or a row or a pull up, um, so I could hit a bigger muscle group. I'm going to burn more calories. I'm going to target a bigger muscle group that makes a bigger difference on my physique. And in addition to that, I'm still getting a good, good work on my buys and my tries. I just didn't understand that before. No, granted, if I really wanted to continue to have the same size arms as I did probably in my, my twenties, and I would also do a lot of isolation work in addition to that. But actually, I think my physique is more balanced by doing less of the isolation work that I used to do so much of and just making sure that I stay consistent. That's a hundred percent because people are going to confuse us and be like, no, you got to have curls. You got to have tricep extensions. Yeah, yeah. For a complete routine, you want to include those things just like you want to do some isolation exercises for your hamstrings and your quads, like the example I gave earlier. But if you were to pick one exercise for your biceps or one exercise for triceps and you really want to develop them and get strong and get the most bang for your buck, it's usually compound lifts. And it's the same thing that you would see with the lower body. So, and it took me a long time. You know, when I started to figure this out, I got into competition with one of my trainers years ago with the close grip bench press. So he was able to close grip bench press. I don't remember how much the weight was, but it was a lot. And he's like, I bet you can't do that. And so I went on this mission of being able to match him with the close grip and I couldn't believe how much my triceps developed. I stopped doing tricep extensions. I stopped doing cable press downs and all that stuff because I was just trying to get stronger with the close grip. And I was like, wow, look at my triceps grow from not isolating them, which was pretty crazy. And the same thing for biceps, like if you, if you take a bar and you take the supinated grip and you pull yourself straight up, like you're trying to curl yourself up. So when you're doing it for your back, you want to stick your chest out and kind of squeeze it back. But if you really curl with the biceps, and it's hard, by the way, you're not going to be able to do very many reps. Your biceps will get, you will see some development, your biceps that just regular curls isn't going to be able to compare with. The same thing with my triceps, but just like going into super depth with my dips was just like, it unlocked a whole new potential there for my triceps of growth. And it was like, I think too, a lot of the, the backlash for this is like because of the difficulty of some of these compound lifts and where some people have a fight in them about it is just because like they, they can, they can get a lot of volume and they can, they can attempt some of these easier machine based type exercise to isolate and they see a good pump afterwards. But if you try the compound lift, you know, that's the kind of muscle development that's going to build and stick and not just, you know, get that temporary pump. I was just watching a clip from our good friend, Jordan shallow on his, his podcast. He had a buddy of his. I don't, I don't, I wasn't familiar with the guy, but a friend of his on there and he said, five exercises, give me five exercise. You can't do anything else for rest of your life with five exercise. And he actually, I don't need five, just three. And he said, a lunge, a dip and a pull-up. Yeah. It, and that's a good choices. And I, underneath that I said, I don't disagree with this statement like I, and that's not the perfect routine. No. And he said that and Jordan said, well, for argument's sake, add two more in there. And he added to, I forget a hinge. I think he added in there, a dead lift or something like that. Sort of covers the press or a lot of rays or something right. I think he put in there to add to those. But you know, those three movements hit the entire body so well and pretty damn balanced that you'd be surprised on a decent physique that you, if you have nutrition in line and you train that those three movements consistently for years, you have a good physique. I knew, I knew a guy who spent years in prison. I don't remember how many years, three or four years. And I ended up hiring him and he had an incredible physique. And I said, oh man, you must have lifted weights like crazy in prison. You look pretty built, you know, nice guy. By the way, I love this guy. He ended up becoming a trainer later. And he said, no, actually they took the, the weights out of the gyms. I don't know a lot of people that know this been in California a long time ago. They took the weights out of the gyms, terrible idea, by the way, stupid thing, stupid thinking, but they're like, oh, the inmates, we don't want them to be so big and strong, blah, blah, blah. So they took them out and what he, what they, what he did have was pull up bars and he did pull ups and dips on the pull up bar and lunges, walking lunges. That's how he built his body. Yep. Just doing those, you know, those three exercises. But yeah, it's funny. Name, besides the biceps and triceps, name a body part where if we were to list the top two or three exercises, they would be isolation movements like shoulders. Everyone's gonna be like overhead press back. It's going to be a row or a pull up chest. It's going to be some kind of a press legs. It's some type of a squat, right? Hamstring, some kind of a deadlift. No other muscle groups do we pick an isolation movement as the best muscle building movement. And yet when it comes to biceps and triceps, for some reason we have this belief part of it, I think is because we don't think of those. We don't label those other exercises as arm exercises. So if I say, you know, bench press or overhead press, I never say it's for triceps, right? If I say rows or pull ups and never saves for biceps, I think that's part of the reason. It's kind of confusing. I think part of it too is because those isolation exercises do lend themselves really well for that in comparison to those big muscles you're saying. Sure. Like isolation exercises really suck for glutes or quads or like those those exercises do not lend themselves as well. Concentration curls are still really good. Sure. You know, preacher curls are still really good for building the bicep. I just think that to your point, you're missing out on a compound lift. You know, where this matters, I think, or where this, at least in my lifting career, this, this information would have mattered the most for me was for sure in the early years. So I was the typical teenage boy. You just spent too much time on the other stuff. Yeah. Bicep try it. Like if I, if I was going to the beach with my buddies or if I hadn't trained in a while and I was just going to get a quick workout in, we always went and did arms. I go in there and do bicep curls and try to push downs like that. Those same situations happen to me today as a 40 year old man where I only have a little bit of time or haven't done in a while, but now it's always going to be a pull up. It's always going to be a squat. It's always going to be a bench press. It's always going to be a lot. It's going to be one of those. If I'm only going to go to the gym and do a little bit of something or I haven't been in the gym for a while and I'm going to go in, I'm never going to do just buys and tries like that. I would never do that anymore. It's such a waste of time in my mind for the same amount of time in there. I could get the same buy and tries, you know, pump or look or whatever it is that I'm trying to achieve by that isolation workout by doing a couple compound lifts, which I also am going to get the benefits of chest and back and butt and all the other stuff. Totally. Yeah. Like a perfect routine obviously is going to include a combination of things. And I think for most people, compound lift focus is probably best for your workouts unless you're like super, super advanced and there's some specific things that you're doing. But otherwise compound lift focused, but most people run into the issue of time, like you said, Adam, most people, you know, when I used to train clients, these were people who, you know, if I could get them to work out twice a week, it was a win. And if they're going to come to the gym and go twice a week, I'm going to say, look, don't spend your time doing these, these isolation movements. We're only here twice a week. I want to get you better at these compound lifts and the progress they got was phenomenal doing that. Now they had a third day in there and then we could throw in some isolation work as well and so on. You work out five days a week. Fine. Now you have room to do all this other stuff, but a lot of people, especially in the beginning of their lifting career, who are trying to develop their limbs or their arms, like get good at these compound lifts and watch what happens. It's like, you know, you get good at a curl grip pull up. I mean, in my experience, that's like, it's like three isolation exercises combined in terms of the results. Now, again, you put them together, you've got kind of that perfect routine, but we don't consider compound lifts near the top of best arm exercises, which to me is silly. I mean, I know it's not fair to, you know, single out a single person and say, oh, look at this example. But I mean, it's such a good example when you see somebody like a Ben Pollock, right? Who if you go back and look at his Instagram thread for the last five years, I don't think you've ever seen him do an isolation exercise. And this is like a power lifter. No, I was like, maybe you could count like five times out of a thousand or two thousand posts where that guy has done some sort of an isolation exercise and look how balanced his physique, look how big his biceps, his triceps are, like amazing physique, literally just mastering the compound lifts and doing them and progressing them over and over and over for a year. Gymnasts have some of the biggest biceps for their body weight that you'll ever see. You ask a gymnast where they get their big ass biceps from and they'll tell you it's the iron cross, right? Is that one where they suspend themselves? They'll say, oh, the bicep tension on that is insane. I'm just holding myself. So that's an isometric. Well, what's the second one? Oh, lots of pull-ups. Do you guys do any curls? And not really. I've done it a few times. I've had a couple of gymnasts work for me and I'd ask them about the arm routines and they're like, well, I barely ever do curls. I do lots of dips, pull-ups and iron cross exercises and that makes your arms just constantly put them through like the most tense positions you possibly can. They're all bodies lit up when they do those exercises, especially with the rings. So yeah, that's so much body control and intensity in that style training. And again, it just produces. It's interesting to see like exactly what a lot of the guys are doing in the gym with the isolation movements are trying to achieve that type of physique. But they're doing it just by, you know, doing pull-ups and dips. So funny. What's up, everybody? I'm going to give away into the program. You might be wondering why I do this so often. It's because we love you also because I want you to leave comments that helps us with the algorithm. So you want mass power lift? That's the one I'm giving away today. Here's how you can win. 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Anyway, read an interesting study on optimism and its connection to lifespan. So these studies are typically tough because optimistic people tend to also have better habits. And so it's hard. It's hard to, you know, you got to rule things out and control for things, right? Like optimistic people are probably less likely to self medicate with foods or drugs or alcohol, more likely to be active, more likely to seek social interaction, which we all know are all, you know, positively correlated with longer lifespan. But this particular study, they did a pretty good job of controlling for all those things. And they found that just being somewhat optimistic was, and when I say somewhat, I don't mean like the most optimistic person in the world, but people who tend to view things from a half glass full, people who tend to, you know, attach purpose and meaning to challenge in their lives, that kind of stuff. They live longer. And this was a really, really interesting study. People who just have that mindset live longer, which is really cool. Well, that's one of my favorite quotes is, you know, whether you believe you can or can't, you're probably right. Right? I just think that's so true. I mean, before you can achieve something great, whether that be a championship, living longer, getting super strong, getting on whatever it may be, you have to first believe it. You're not, you're never going to get there if you doubt it and say you won't or you can't. So the, to me, like it's necessary, it's absolutely necessary. There may be exceptions to the rule or anomalies or luck that happens to certain people. But if you're going to try to achieve anything in your life, you first have to start with the belief that you can. And if you don't, you won't. It's that simple, I feel. Yeah, it's almost like even if you're fake and if you put the reps in, it's pumping that self-belief up. And you're just like constantly working on that to get to places where, I mean, you have to have that inevitably to be able to even achieve those things that you're seeking out. Yeah. Not to mention what a better way to live. Yeah. Oh, yeah. Same circumstances. Yeah. Except I view things from I'm learning. There's meaning behind this. What can I pick up from this? Or oh, my God, this sucks. I can't have no control. Everything in my life, good and bad, happens for me, not to me. That is such a powerful way to frame your life and so important to, I think, of how fulfilling and how good it is. Because everybody has shit. Everybody has a hard time. There's always going to be trials and tribulations that's going to happen throughout your entire life. Like nobody has a quote-unquote easy life no matter what you think, no matter what they make it look like. But literally how you look at it and you receive that, I think, matters so much. Yeah, I had a really good mentor when I was younger, who was a client of mine. And he was like this, like super optimistic. And at that time, when I was a kid, I said, yeah, but you got to be realistic, too. Like you can't always win. You can't always succeed. And he goes, no, you're totally confused. He said, Sal, that's not how I'm optimistic. My optimism is, of course, I believe I can do something. But if I don't, I have the self-belief that I'll get back up and that I'll be OK and that I'll try again. I was like, OK, that makes perfect sense. Because the confusion I had was, well, how can you how can you always think you're going to do everything all the time right when that's impossible? That's not how life works. It's not. It's like, you know nothing's going to be perfect. You know that. But you know also you're going to be OK. You'll figure it out and you'll derive meaning from it. That's the that's what's the definition he gave me. I made a huge impact. Well, it's interesting you bring this topic up because it kind of goes into something that I was going to bring up with belief in general and how powerful it is. And we've had people on the show like Dr. Roy Von Togma, I think his name is who, you know, is a doctor, but he really leaned heavily on that optimism with his patients to have even better results and success stories with going through cancer and all these different treatments. Well, there's this new like documentary on on Netflix and they believe it's called John of God, but it's apparently it's about this this healer who was down this guy down in Brazil. And it's somewhat tied into to Catholicism, but it's more of like the spiritualism of it. And so they kind of pray to like the different saints. And then he sort of channels. He's like a medium. So he kind of channels these saints and he's it is kind of one of those trippy things where like there's been a lot of cases where people's you know, cancer has has reversed and turned benign. And there's been tumors that have been able to be sort of extracted out with these really like raw ways of like surgical processes where they just cut, you know, out tissue of their body. And like it's like it's as an observer on the outside, you're like, what is this quackery and what is this going on? But then you start thinking about it. You start thinking about people's own belief system and how powerful like anecdote we know about or not anecdote, placebo we know about, right? You have to account for it. The placebo you have. Yes, you have to account for it in studies. So it's a real thing, right? Now imagine like that placebo effect could be ramped up even like more substantially because your belief in it is so powerful. So I just I personally trip out on that in terms of like people that fully, fully believe like I'm getting better. I'm going to get like and then you have this sort of a mystical side of it that's kind of tied into that. Like that has to play a big factor. And maybe it's not so much of a spiritual thing as much as it's like this belief system. I think Oprah did a thing on him a long time ago. She went down there. Yeah, and there's been they've tried to study this guy if I'm not mistaken. Well, there's research to support that. We just had the we just had that conversation with what's Kelly's last name. She talked about the the the glucose monitors. Oh, yeah, yeah, yeah. The fact that thank you and how that can affect your. Yeah, remember, she did. She did the she referenced the study on there where they've actually you believing your diet works for you actually ends up impacting you and we and they've measured that enough to show that like how important is. So if it matters there, it's got to matter almost anywhere. Look, people who are like skeptical about this, like you have to. OK, this is where it gets silly to me. OK, can you believe that you're a dragon and turn into a dragon? No, I don't think so. However, it's a fact that what you believe or what you think affects your physiology. That's a fact. Yeah. If you're stressed out or you're angry or you're excited or you're happy, does your physiology react and respond to that? Absolutely. So can you believe that you're feeling better and then your body's physiology changed to the point where you actually feel better studies have to account for the placebo effect. They have to because it's a real thing. If they don't, then our studies can be thrown off. And there's been some weird stuff out. There was a study on knee surgery where they literally took people with MRIs that had knee problems. This is a fucked up study. Half of them they cut and sewed back up, did nothing. The other half they actually did surgery. Equal results on both sides. Unbeknownst to them. Yeah. Now, does that mean surgeries don't work? No, but I think it does highlight that there's something very interesting. Highlights the power of the mind. There's a lot of that too. Like now imagine that magnified because you're around a bunch of people and that same kind of belief where it's like it's that group flow where everybody's in the same kind of energy that we're feeding off of each other. I do have to bring up though with this whole document, the dark side of it, which is a whole part like, right? So the cults. Inevitably, right? Like it turns into a sex. And then he fucks it all up because he starts banging, you know, some of the people that come down there for help singles out the. Did he do that? Attractive women, yes. Which is just like, ah, dude, of course. You know, it's just like a human flaw. But you see this a lot with people that do really, really good things and all of a sudden you find out this darkness. Dude, that's the bane of power, man. The bane of power and influence, it corrupts. It doesn't. But it's like I still trip out on the actual like success. It's like, whoa, how do these people get success? Well, what sucks about that too is it ends up discrediting the success of it. It's just gone. Because of that. Oh, right away. All of it's bullshit. Yeah, all of it's bullshit. I mean, I think it's so arrogant of us when we completely denounce something like that. When we, there's still, there's, you know how much we don't know with the brain? Like we're like barely, we're barely there with like really fully grasping what the brain is capable of doing. They've observed, okay. They've observed quantum phenomena in microtubules in the brain. Meaning that consciousness may, this is speculation, may actually be derived from quantum phenomena that's happening in the brain. If you know anything about quantum physics, it's freaking weird. It's really weird. Doesn't make any sense. So just to highlight how little, yeah, it's the same thing when I get mad about how we talk in absolutes about nutrition when we know very little about the gut still, like when we talk about absolutes with like where we're going after all this shit with the universe and like, we don't even know where the end of it is. It's like, we get so arrogant because we've pieced together some pretty good science over 100 years. And now all of a sudden we fucking think we know everything. Well, you know what it is. Okay, you know what? And medicine's getting better at this. So I think in probably 20 or 30 years we're going to be pretty good at this. But we separate the physiological that happens from the experience of what happens. And that's humans are not one or the other. We're both. So an example would be pain for example. This is like Western medicine. This is what's wrong with Western medicine. We separate parts of the body as if it works in isolation. Yeah, we're really good at that, right? We dive in really deep and then we discredit. We don't look at anything else and you get to get a bunch of doctors communicate together or work with for one person is almost impossible. But like pain is a good example. I have a physiological, we can measure the physiological things that are happening with pain. We can measure that. We can see that there's a signal going on with the central nervous system. We can see there's inflammatory chemicals that are going, the swelling, all that stuff. But then there's the experience of the pain, okay? That is total, that is the subjective part that makes it hurt or not hurt. Like there's people, I don't have to say this. People know this. There's people that get sexual satisfaction from pain. The same, I could go in there and be like, this sucks, this hurts. Other people are like, yeah, do it more, I like it. What is that? That's the experience. That's the experience part. I'm just using the extreme. This experience excites me. It's an extreme example. So, it's all good stuff. And I saw, yes, the study with the optimism, I think makes a huge difference. And they show this by the way those studies on, like not on inmates, but around that where if people feel like they have some autonomy, it's not nearly as challenging or stressful if they think they have at least some control. And I know that there's been POWs who've written about this and they said that the key to their survival was breaking the day up into fragments and giving themselves a sense of autonomy. Cause otherwise you feel like you just, you have no control and that was the, that was the most torturous part of the whole thing. You know, a lot of the stuff that I bring up on the show, I get from a couple of newsletters that I read The Hustle and then Morning Brew. And I haven't been lately, because I've been so deep in the real estate stuff right now. So I'm reading more on that than I, and probably ever. So I haven't been, but I opened up this morning and I was reading Morning Brew and Organify advertising there now. And this is now, I think this is the sixth company that we've partnered with that we obviously were working with for some time and that I've now seen either pop up in the Morning Brew or Hustle. So it's so cool to see our brands that Organify just continues to explode. They're totally crushing right now. I'd be interesting to see where they're at. It's been a while since we've talked to them and actually what I love is that they're very transparent. Oh, you just wait, man. We've been working on a little supplement together. I can't wait to release it. I tried it, I liked it. Are they giving you guys dates on it? I mean, what's the... No, I don't have a date yet. But I tried the sample and I really liked it. I really liked how it felt. So I'm not, I can't give too much detail because it's a secret. Yeah, I liked it too, I tried it. Yeah, did you? Yeah, yeah, it was a good thing. I haven't tried it yet. My little drug bag over here. Oh, is that what that is? I was worried to ask you what that was. It's to go, my little drug bag. Mix it in water, Adam. Oh, that's how I take it. I was like, where's the razor blade? Oh, come on, dude. Oh my God, dude, last night I'm at dinner with my kids and okay, so I told you guys how Jessica's like super, she'll answer anything and be super open about anything. So, and my kids know this now, my older ones. They love to test it. And so I'm so uncomfortable, dude. Oh, I'll be like, oh, why are you asking? And I know she's gonna answer them and I'm just, I'm trying to sit there and not react but the other night we got into drugs and they're asking about drugs. How do people use cocaine? And Jessica's like, well, oh, do they use credit cards for real to cut because they see movies and stuff? What about razor blades? Well, you know, this is what, and I'm just so uncomfortable. Cause I never had like, if a conversation like that happened at my house when I was a kid, either my dad would have thrown me through the window or my mom would have started crying. Like it wouldn't, it wouldn't, no way. It was no way. We just avoided all those conversations growing up. I know. Now, yeah. And I'm, I'm same with you, like my, especially with my oldest, he'll, he'll ask me a lot about drugs. And ironically, the other day and I was just gonna bring this up. So at our new house, like in the closet, he actually was like just looking around with his friend and he found this, this box. This is like this old, like, it wasn't like World War II, but it looked like a kind of a survival kit, kind of a box that was like, you know, like military kind of, almost like our- Like great place for a stash. Yeah. Like so, so they were, dude. So you say that and- Oh no. So what was in there was, you know, some survival stuff and rations and you know, all that kind of like military stuff. But then also in there was like these old, old pills and they were methamphetamines. What? Amphetamines, yes. Where did you get this? Who is this? Was it your grandfather's? This was left, no, not from the previous owner. Whoa! Yeah, so they left this- Bonus! And it was- They're a little old, so I don't know if it's gonna be- How long did they last? Well, it's a wait, but- You had a lot of energy this morning. I was just tripping out. I'm like, who leaves like this? It was totally like finding like an undiscovered little treasure. How do you know they were amphetamines? Did they label it? He says it on, I'll actually, I'll put the picture up for Andrew, but I took a picture of it. That is wild pink pills. So what do you guys think are, what are some of the biggest mistakes that parents make when discussing or not discussing drugs with their kids? Cause eventually every parent has to deal with this. I think one of the big mistakes that I still have challenges with is, because, and here's why it's a mistake when I'm about to say, they're gonna talk to their friends, they're gonna go on the internet and they're gonna have their own experiences. So you should be honest because what happens is if you paint some kind of picture and then they learn something that's different than what you said, they stop believing you or confiding in you. Right, the conversation stops. So you gotta be really balanced and honest. So this is a hard one for me because I did not grow up talking about the shit with my parents at all. And what I wanna do is make it taboo or be like, oh, drugs, don't do them, you know? Or whatever. They're so bad or they suck. Yeah, so, and so I'm trying to be honest. And so I'm like, well, here's why people do them. They obviously feel good. This is what happens. Here's some of the pitfalls that can happen. And then I'll try and connect it to other things. You know, this happens with food too with some people they overeat and they use that as a drug and this can happen with gambling. And so I try to be honest. I end up, what happens though is I end up turning into like preachy sal where I start teaching, you know? Like let me teach you a little bit about here's our today's special on whatever. Jessica's way better at it. She's like super cool, doesn't react, has good conversations. So thank God I have, it's such a weird thing for me to talk about. Yeah, it's tough cause like I'll say something to Ethan and then, you know, inevitably it gets passed down to Everett. I'm like, we're not having that conversation yet. You know, like you have to understand I'm having this conversation just with you right now because of your age and like what your life experience is right now with your circle of friends and like what everybody's talking about in junior high. I'm like, this is not an Everett conversation, bud. You know, like let's keep him out of the loop. At least give me some opportunity to have those conversations with him individually. But yeah, it's been, that's been a tough one because it is he's in that, he's in that seriously impressionable time where like junior high is just a total shit show. Oh, it's the worst. It's like everybody's just trying to figure things out and like trying to be cool about it too. It's even worse, you know? And they're just braggadocious about like their knowledge or whatever they, so I again, to your point, like it's the honesty. It's like, you know, this is what they actually do and this is why some people like seek it out and but I always give them the extreme case of like if it's, it becomes like an addiction, like where this leads and where this path of life could take you and like so the cautionary tales. Show them a picture of like a crack head. The mouth. Oh, yes, it's not a crack? This is what it looks like. Oh my God. You know, people have asked me before and it's like obviously I don't really think about that right now because that's so far ahead for me. So when I've been challenged with that question the way I answer is like, I just think I would be really honest. I think that's kind of who I am as it is as a person. I don't think I would be different with my son. I think you'd be good at it. And I think I would just be, and I think I'd be wise enough to the point you made about Jess cause I think I would be wise enough to allow them to steer the conversation versus me being too much of a dad and trying to teach and tell, you know, versus just let them ask me, like let them ask the questions and then I respond honestly versus going right into like dad mode and being like this, this, this and this about everything and just kind of letting it naturally flow and then being myself and being honest. I think that would be, I think that would be the best way about it, but I'm not there yet. Yeah, it's hard not to impress your opinion on them cause what happens is, cause I have a tough time with that cause what'll happen then is then they'll assume they know what I'm going to say and they might not bring it up versus yeah, my dad's pretty neutral and he kind of listens to me. So I'm going to tell him, like cause no matter what your kid's going to go through shit, wouldn't you rather know and be a part of it versus not? That's the real question is that the question is not can I keep them from getting to shit or being exposed to shit? The real question is do I want to be a part of it when they do? Well, I think you said it, that's perfect. I mean, the fact that if they're actually they have got the, you know, Cajonas to ask you about it already that means they're definitely talking about it with their friends and they respect you enough as a dad that they're coming to you and at least inquiring and you have the opportunity to dad to fuck that up or do it right and you fucking it up would be blowing it off or saying don't talk about it because they're going to go still talk about they're still going to go Google it they're still going to be and so if you have an opportunity to play a role in how they learn about that I think that's very important that you're involved in that then to just be like oh, I'm going to pretend like my kids don't talk about this stuff and just ignore it. I think that's a way based on the questions my kids are asking I think they're pretty comfortable because I looked at I hear them and I'm like, I can't believe if that came out of my mouth when I was your age my parents would have they would have locked me in my room forever but you remember though that age I mean you for sure we're talking about all that stuff I remember that that would at junior high going into high school that's what it was you wanted to be older so bad that you were so interested in the adult conversation you know what's interesting about that how funny is this what makes you get picked on or weird in junior high in high school is exactly what makes you cool and attractive when you get out is that funny how so well like oh you know oh you know the guy who he's kind of you know beats he goes through the beat of his own drum and he likes to learn a lot or whatever and then you know you get out of college dress is different that's the dude that everybody is attracted to you know or you know it's it's just the person that tries to fit in so hard in high school and junior high that keeps you from getting picked on but then when you if you're a little bit you know if you got a little bit more charisma a little different kind of you know not so worried about being like everyone else becomes attractive later on maybe I think that kids still gets bullied in school too I think the key to that more than anything is actually just being confident in who you are the kid who's confident and who he is regardless of beating to his own drum is the is an attractive quality what people tend to be drawn to because there's still that kid and in high school who is awkward and weird and insecure and people still pick on him so that the key is to you know be confident in who you are no matter who that is even if you're the the nerdy kid who loves to well that's that's what I mean because if you're that kid ends up being well that's what I mean if you're that way in high school you're you're you're pretty confident because you're not trying to be like everybody right you're trying to do your own thing it's kind of what you know what I'm referring to the authenticity of it all yeah dude dude Arthur Brooks was just on a podcast and he did this quote that was so damn that guy man is so good so he said he was explaining satisfaction and happiness and I love what he said he said everybody tries to manage their satisfaction through their wants like I want this I want that I want that and he goes no no no the secret to satisfaction is not having more but rather wanting less yeah he said manage your wants and bring them down and that'll give you satisfaction and happiness not the other way around so opposite stones got it wrong it's exactly what he referred to I 100% what is that what was that I ain't got I can't get no satisfaction Oh that's great how interesting is that was that rich rolls was that the one I think it was yeah he had a good conversation with him I listen to you watching not all of it but some of it I did I mean I do I consume a lot of his content too he's so he's so good what a smart dude yeah I just a great person and when I think of I mean we've had the opportunity to meet a lot of amazing brilliant minds he's one of my favorite oh he's he's way up there for me yeah yeah 100% top 10 arguably top five maybe even top three as far as the people that I really really enjoy because he's just a genuine genuine dude and really intelligent really really intelligent and he's one of those people that you want to add to your circle because you know he's going to bring so much value to your life because of his wisdom and the and the message optimism the positivity yeah he'll text me fitness questions they get so excited because I'm like cool I can now ask him a question about something you know what I mean because I don't want to like message him all the time and bother me can you help me with life you know so he'll be like hey so what do you think about this you know exercise set thing or whatever and I'll help him and I'll be like cool now I get to ask you so I got something for you Justin oh yeah there was this page and it was titled scientific conspiracies that turned out to be true so these are real conspiracies now the first one you're probably familiar with or one of the ones I'm going to mention which is that the CIA really did experiment with mind control yeah and psychedelics yeah this is a real thing it was called M.K. Ultra and they literally took LSD and they took people and they wanted to see if they could control them control the personalities get them to do what they want brainwash them through the use of psychedelics do you know one of the experiments they did which is they admitted this is crazy they went to a brothel they went to a brothel one in San Francisco yeah yes they went to a brothel and they gave these you know what I call them John's yeah they gave these John's guys who showed up LSD without telling them and then tried to fuck with them and the reason why they did that is they knew the John's would never report it because they'd be like oh that was a brothel yeah pin them back to where they were hanging out so brilliant bro what so fucked up when they teach some of the ladies of the night um they're trying to be PC here yeah didn't they teach them like manipulative techniques to yeah to to mess with these John's yes now check this out the CIA director Richard Helms ordered the destruction of all records relating to MK ultra in 1973 so that means that the evidence we have today is like just a little bit all the other records are destroyed this is all confirmed yeah and we know that the research was responsible for at least one hospitalization in two deaths so people committed suicide dude there is well there's a book out I believe it's called chaos I think that like ties um Charles Manson to this the MK ultra experiments yes and that even he was in he was doing it wasn't he was in prison like I guess he got visited and um taught how to manipulate people and and and you everybody I mean not everybody you know about the the murders that some of his followers like these were middle class kids who went and murdered a bunch of people one of them was pregnant like crazy stuff and these were like normal well adjusted kids and part of the strategy that he had was he would give them LSD and then do this whole like wasn't it because too like that we got into that whole like mind control thing because of I don't know if it was what country it was but where else we saw that if it was China or Russia or another country that had already got ahead of us on that in terms of like them experimenting with their population and and really like digging into well so a lot of people realize this but during the Cold War and so I have a little bit of empathy for is Russia I have a little bit of empathy for the US government during this period of time because you had the Cold War and we literally had just developed weapons that could destroy the whole world OK, so we have a CIA who's so nothing's off the table when you think exactly, you know what I'm saying it's like we got to figure some shit out. Yeah, there's nukes that can end us so like we got to kind of find a competitive assess a threat then they have to yeah basically like be able to neutralize our I exactly like the Soviets have all these nukes pointed at us. We have nukes point at them at any moment we could destroy the whole world. So we're scrambling everything's off the table. We're scrambling for anything any edge that we can get totally. And so that's now the problem is we we created this origin with this agency this organization and they get funded off the times off the books. We've got proof of that. The Iran Contra scandal proved that where we were smuggling drugs and to raise money for them or whatever. So and but it doesn't go away right Cold War ends. They don't end this agency. There's always a threat. So then it kind of gets out of hand. But anyway, here's another one. Did you know that water can affect the sex of frogs? Remember when what's his name said that Alex Jones is talking about gay frogs, bro. This is true. So there was a 2010 paper from the University of Berkeley that found that one in 10 male frogs exposed to atrazine, which is a common pesticide, experienced a hormonal imbalance that effectively turned them female. So one out of 10 of these frogs instead of becoming male became female because they were exposed to this very common pesticide. That's a real thing. So you said 1973 on the first one, M.K. Alter. Yeah. Isn't that the same year that the word conspiracy theory was was developed by CIA? I believe so. I was actually just reading this the other day because I was talking with somebody and they were saying that somebody was calling somebody was calling them a conspiracy theorist. And I was just like, such a pejorative now, right? Yeah. I'm like, do you even know that was that was an invented term? To mess with people. Yes. To throw them off of like the trail and so at that. And they're like, what? I'm like, yeah. And I'm like, and I was like, I better do my own homework because I'm saying this. And I'm pretty sure when I pulled it up, I believe it was 1973 when the CIA created that that term that was never put to get the conspiracy and theory was never put together as a term and to make you feel like and that's what they would immediately try to discount discredit you by making you look like some wild crazy person. Yeah. Well, OK, so here's one that I always find really interesting because it gets thrown around so much is like these days. Look, by the by by now you should also you should realize that this shit's weird because I don't know how many conspiracy theories are now turned out to be. Yeah. That's like all of them. There is now are just people that pay attention. I am. That's where I'm at. Did you guys know Area 51? So that was counter Psyops. So Area 51, the whole like, oh, my God, there's aliens at Roswell. Ah, the CIA actually made that story and planted it so it would throw people off the trail of the fact that they were developing the Blackbird, the fastest plane ever invented in history was that Area 51. And they wanted to make sure nobody knew. So they created this whole thing about aliens and they put it out in the media. People started buying on onto it. So instead of saying, oh, my God, there's a secret lab or the crannies planes, there was like, there's aliens there because of that. It's like, that's where my thought process always goes. If we start seeing phenomena or we start seeing, you know, physics and abilities of craft and things in the sky. It's like, well, like we don't we don't know what kind of advancements we've made technologically like behind the scenes of everything. And it's like, we've had we have supersonic drones. We have, you know, who knows what kind of technology that's that's already there that just the public isn't. Well, wasn't it like, when was this the stealth bomber that was supposed to like fly in the 70s? I think they started. I thought it was even earlier than that. We didn't find out to like, like 20, 30 years later. We didn't unveil that. So, you know, when we made information. No, no, no. It was when we when we invaded Iraq, when Iraq went to Kuwait in the during the first Gulf War. And then we showed everybody, look, we got these planes that you can't pick up on radar. Yeah, shit was we had that stuff for decades. Yeah, for decades. So to think, I mean, you know, it's so funny. I was I told you guys I was listening to the Andrew Schultz and Logan Paul conversation just the other day. And I actually have never heard anybody else say this until until now, because you say it all the time of your theory on all the UFOs or UABs or whatever they call them now, that it's not really like extra terrestrial life. It's most likely us flexing. Yeah, that's what I said. He said the exact same thing. I never heard anyone else say it because you can't tell everybody. Well, look at this technology we have. Right. But you know, OK, so what do you think China and Russia are thinking when we're showing these videos? We like, oh, my God, it changes directions instantly. It goes under water. They're scrambling like, like, let's make this happen. You know, they're thinking like engineers. Yes, they're thinking like, oh, they they own this crap. Yeah. Oh, my God. Yeah, I mean, it makes especially right now when we're showing more of it. Well, exactly. If we're letting if they're letting it out, you know, and they're and then in addition to that, it's like they only fly over the U.S. Yeah. Conveniently, you'll say it. It just weren't shit enough. Yeah. Sorry, rest of the world. Hey, everybody, we'd like to let you know we're investigating this because nothing we could do would ever fight one of these. We couldn't shoot it down. We couldn't stop it. It could literally fly over your country and blow you up. And you wouldn't even know it. Radars can't pick it out. Like you guys are fucked. All right. So here's the last one. This one was pretty crazy. You know, during the during the the years where we banned alcohol. So this was a prohibition. It was a big deal. Governments like alcohol is illegal, huge black market. A lot of people don't know this, but the U.S. government actually in order to fight the war on alcohol, purposely put poison in illegal in black market alcohol. They actually put poison in it and they probably killed about around 10,000 people. Wow. What? Through this process. I didn't know. I've never I've never heard of that. Yes, they put they would put benzene, mercury or methanol. So you wouldn't really taste it. And they think around 10,000 people died as a result of this. So they thought, hey, we're going to get we're going to stop people from drinking alcohol. Let's just poison the supply. Is that when that was going on, Doug? Yeah, 1920 to 1933. That's what you well, prohibition. Yeah. Yeah. And that was that was a huge right now. The war on drugs. I think drugs is one government regulations. Hey, speaking of alcohol. So I had a phone call with Zach, the founder of Zebotics. I have been misrepresenting Zebotics and how it works. Oh, where'd it go? OK. We have a lawsuit coming or something. No, no, no, no, no, no. No, I want to I know. No, I want to be very accurate. OK, so here's what happens. It's not that you. So when you drink alcohol, some of the alcohol gets metabolized and there's a byproduct called acetaldehyde. And that's what wreaks havoc in the body. OK. What I was saying was that your liver can't keep up with the processing. So acetaldehyde gets in your system, whatever. That's not what's happening. The liver does a phenomenal job of breaking down acetaldehyde and processing. What happens is when you drink alcohol, some of the alcohol gets metabolized in the gut. Then the acetaldehyde gets released in the gut and put in the bloodstream. That's when it wrecks havoc in the body. But then once it's in the bloodstream, eventually the liver then processes it and cleans it out. So the way Zebotics works is it's bacteria that's genetically modified to produce compounds that break down acetaldehyde. So basically you digest it, it goes in the gut. But the Zebotics breaks it down. Right, yeah. So it doesn't get in the bloodstream and cause lots of issues for people. So that's how it's that because the liver's overwhelmed. It's the gut part. So that's the bacteria, it goes in the gut, breaks down the acetaldehyde, and then you don't get this acetaldehyde like you would normally in your blood, which causes all of those issues. OK, now that you have an even better understanding of it because something that I've wondered before and I've tested it in my experience, it still kind of works. Ideally, you're supposed to take it before you start drinking. But I've started, like I've had a drink and then I forgot like, oh shit, I haven't taken it. And then I go take it and it seems to still work. It still makes a difference. It does. It's the same thing. Yeah, so. Obviously, the longer you wait, the less of a difference it's going to make. I think it's because it's still happening in the gut. That may be why you know this. And you think the part of what I was thinking was part of the hangover process for me, like if I had one drink, doesn't give me so much of all the negative side effects. It's like, if I keep drinking. So the fact that I got it in there and then I continue to drink going forward, maybe it's still how to neutralize some of it. Right. Well, we have to be very careful with how we present it because I know that you can't say hangover cure. You can't use those words because they're medical conditions. So it's highly regulated. Hangover is a medical condition. Yeah, yeah, you can't. I didn't know that either. Yeah, you can't say that something treats that or does anything to that. But the acetaldehyde that gets in the blood, it does wreak havoc in the body. So it does cause for a lot of people to not feel so good. And so that, again, breaking it down in the gut before it can get to the bloodstream, that's what it does. And that's why I noticed a big difference. If I do it, I feel a lot better. Yeah, I want to know how many people have been to the hospital like, hangover, doc, help me out. I know. You're not a doctor. You can't diagnose yourself with that, sir. Isn't that funny what things are regulated or what things aren't? So dumb, dude. Isn't that funny? It is. It's so dumb. Isn't it dumb? It's dumb. Maya, you protected so many people, guys. Thanks for that regulation. And I feel like California is the worst with all that stuff, right? I mean, I feel like we have some. What makes me laugh is you buy a product, OK? You buy a mattress or a shirt or whatever. And the freaking label on it's this long. Like, you buy a hairdryer, OK? The warning label is this long. Because so many regulations tell you to have to warn you about every damn thing that you don't read anything. Who's going to read that? It's going to take me an hour and a half to read this. And it's all written in jargon that I have to kind of decipher it. So it's funny that the regulations actually make you not read some of the risks as a result of all that. Hey, check this out. Sodas are not very good for you. However, there is one that is. It's called Oli Pop. It's not a soda, but it sure damn tastes like it. In fact, it's low calorie. It's like 30 calories a can. Low sugar, high in fiber. No joke. This is a drink that's high in fiber. And gut healthy ingredients. So this is a gut health soda drink, OK? And the flavors are incredible. Root beer, vintage cola, strawberry, vanilla, orange squeeze, cherry, vanilla, ginger, lemon. There's grape, tropical punch. Tastes amazing. You got to get their variety pack. Try them all. See what you think. Go check them out. Go to drinkolipop.com. That's drink, O-L-I-P-O-P.com forward slash mine pump. Then use the code mine pump and get 20% off. Plus free shipping on your order. All right, here comes the rest of the show. Our first caller is Brian from Pennsylvania. Brian, what's happening, man? How can we help you? Hey, how are you guys doing today? Good, good, man. Good. Thanks for having me on. I really appreciate it. I'm looking for advice on a topic that's related to when you guys talk about the lifting program that Justin developed for his football team. Oh, right. So just to kind of give you some background, I'm a high school baseball coach. Our season ended about two weeks ago. And then this is the second season that they've asked me to develop the off-season lifting program for the team. Last year, I was able to come up with a plan. We had about two months for the players to come in and lift. They came in about two times a week for about two hours. So I really focused on total body workouts. One of the workouts was focused primarily with barbell. And the other one was focused primarily with dumbbells. And they were both total body workouts. And every few weeks, I tried to progress the reps, like five to eight range. And then a couple of weeks would go by eight to 12, and then 12 to 15. This year is a little bit different. We're looking at developing the lower body strength of our players as well as our core strength. We have a lot of younger guys on the team this year. They're about maybe 100 to 150 pounds. And that's being a little generous on that end. And we're just trying to get as much as we can out of these guys. We're going to try to do it for three months this year and maybe bump it up to three times a week. So I'm just looking for advice on how to possibly program this these lifting sessions for these athletes to get the most out of the time that they're there. What, if you don't mind me asking, what you would say is their biggest weakness right now in terms of what you notice in their abilities, were they prone to injury? Like, what was the season like and where they at in terms of like what type of athletes are? Right, so last year we had an older team. A lot of the guys kind of knew their way around the weight room. There was a little bit of teaching of some like of the form and mechanics. And I have a little background in training, so I was able to help with that. Those guys have since graduated, there was no injury problems that we had. But the guys that we have now are on the smaller side. They're young, a lot of freshmen, a lot of sophomores, looking to get more overall power, like, you know, pop off the back, arm strength. And like I said, some explosiveness from the legs and also from the core, you know, with a lot of the swing mechanics comes from those areas of the body. So they're just, they're younger guys and they're not very big and they're not very heavy. So that's kind of where we're at moving into next season. Yeah, no, I just asked because I didn't know if like you needed to spend a lot of time with just figuring out how to get them to move better in general and be able to organize their body appropriately. If really, if it's strength and if it's power that you're going with. I see our mass performance program as being a perfect sort of a complimentary program for this, especially if you're gonna move towards like a three day a week, you know, foundational lifts. And then are you doing like skills training in between or anything like that? So we're gonna do some skills training here towards the end of the summer, but when we hit the fall, we're gonna be focused primarily on the weight room. I think there would be some benefit in doing some like the mobility type things and some, especially like the flexibility for like shoulders, you know, like I said with throwing, that's an important part, you know, but when it hits the fall, we're gonna be looking primarily at doing lifting and not so much, you know, fundamentals of baseball. That'll pick up in the winter as we lead into the spring. Yeah, I like, I mean, I like all those ideas. I definitely like building that base of strength first. So that's like something like, and I know you switched up kind of the rep scheme like every two weeks or so, like in our programs we tend to stick around at least three to four weeks and really establish a good mechanics with that and also get them familiar with that so they can build strength and then start to shift the focus on, you know, hypertrophy and then more of like functional training. So I try to kind of time it all up. So that way a lot of the functional training and then the conditioning kind of leads back into the season. So in sort of in master forms is kind of a microcosm of that. So depending on how long, you know, you're structuring this, I added, I added a bit of our maps anabolic kind of program concepts with my kids. When we were training for football, specifically, because there was a big lack of strength and just that base of strength was non-existent. So, you know, I spent, you know, quite a bit of extra time on those compound lifts and really like reiterating like the top five to seven, you know, compound lifts that will really get them a good base of strength. And then now we've shifted into more of our multi-planar type of exercises and I'm really incorporating more functional work. Obviously with baseball players, like rotational work is a huge component to that. So if you can make sure you program that obviously, you know, in more of the functional training side of it, you know, this is where I like to, especially with baseball players, I don't know how familiar you are with like Indian clubs or anything. I've always wanted to experiment, you know, incorporating that into that type of an athlete just because it's so valuable in terms of, you know, really bulletproofing the shoulder and getting that loaded rotation movement throughout their shoulders and to really try to kind of, you know, build that strength support and that stability around the shoulders. Cause that's, I mean, between shoulders, between, you know, hips and knees and ankles and everything else. If you just make sure you're considering all that and you're programming with priming them ahead of time, obviously like I took some of the compass tests. So it's really basic to do before we even started any of our workouts. And we just had them doing wall presses. I had them doing like shoulder circles, which is a good one, kneeling circles, especially with baseball players would be great. And then, you know, time in it. So I would shift probably, well, back to the priming. So then basically that and our squats that we would do with our stick and then also our windmill test with that too. So those are like the three, the main ones that I would have them working on. So that way we get, we hit all the points appropriately in terms of like, you know, getting everything warm, warmed up, activated and everything for the workouts. Brian, did you happen to listen to the episode that Joe DeFranco interviewed Justin just recently? I'm not sure. I listened to a lot of them, but I can't remember that one in particular. It's not on our platform. It's actually Joe DeFranco. And if you're not familiar with Joe DeFranco, you absolutely should dive into his stuff because much of the stuff that we've built on related to sports performance comes from Joe DeFranco. So he's like one of the OGs in the space. He just recently did a great interview of Justin and they basically talked all about his experience coaching young athletes at the high school level. And they both were just going back and forth with all their years of experience and sharing some of the challenges with groups, with guys being stronger, weaker and some of the things that they've implemented, from everything from challenges to what exercises they would eliminate, what exercises they would reward, like, yeah, all those things. Yeah, and I went in a lot more detail there. I think it's like, it's a fire hose right now. Like if I was to like shoot off the exact program I'd write for you. I'd have to sit down for a while and really kind of draw it up. But I think that that's a great episode to listen to. Yeah, one of the challenges with young athletes like that is you have some exercises that are very valuable, but there's a long period of time where you have to learn how to do the exercise properly before you can really derive lots of benefit. So some exercises that you can do now that a lot of your athletes might be able to, within a week or two, perform properly, like rather than doing like, for example, a traditional deadlift, you can use a trap bar, much, much lower skill, still lots of carryover, sled work. Most people can push a sled, a heavy sled. Doesn't require as much skill as like a barbell squat. Split stance exercises like walking lunges, less skill than let's say a barbell squat, for example. So those might, you know, those may be the exercises you focus on just cause you only have a few months and it may take two months just to get your freshman to be able to perform a barbell squat properly and you have three weeks left to build strength on it, whereas you could be doing like walking lunges or a sled and you could start to progress them with strength, you know, after the first week or so, so. I love landmine stuff too. I don't know if you guys have access to a landmine or not, but for baseball players, the rotational strength, anti-rotation benefits that you get from a landmine. And it's pretty easy to teach in comparison to some like a snatch or a power clean or something like that. So. And you know, three days a week is great. Here's the other side of it though, by the way. You mentioned how small the guys were and you want to increase strength. They got to eat more. Yeah. You got to really focus on getting them to eat more and with kids, it could be really tough. One of my, I've always had a lot of success helping them make shakes. So like, here's a protein powder, put it with some whole milk, add some peanut butter and some strawberries. And I want you all to drink this twice a day, you know, or something like that, right? That really, really helps with the calories. But don't eat less, just add these shakes on top of, you know, what you're currently doing. That could help. Magic Spoon Cereal, okay? It's a company we work with. Kids love that. Justin, for a while there was using them as giveaways when the kids would do something, you know, great. He would use a bottle and they would all clamor for it. And it's okay, why they all like cereal, but it's a high protein cereal. So it gives them, you know, whey protein and, you know, I don't know any teenage boys that don't like to eat cereal, you know, three times a day, right? So I would be shakes and foods like that. And I'd say, because you're dealing with a hundred pound kid, they're going to build strengths. Like you want to, I mean, look, and I tell you what, at that age, you know, in a three month period, you could add 10 pounds of good muscle in a three month period. But it's got to come from calories. It's got to come from calories and strength training. If they don't eat that food, they'll get stronger, but the muscle's not going to come on. So that's such an excellent point. Getting good at a couple of good core lifts and making sure they're eating properly, putting on, I mean, that's the majority of what, yeah, you're going to receive in terms of like their progress. Yeah. And that's, that's really been what we've been trying to work on the most is just mastering the ones that move the needle the most. And so those five to seven core lifts, getting them really proficient in that, focusing on eating and then recovery. And so in between in the days, we do skills, but also would do more mobility focused type days. And this is also why I'd mentioned like mass reforms because we structured that in there. So it does hit all those joints nicely and it also gets that multi-planar movement started. So that way, you know, they're able to react and respond and have that kind of stability that's going to help them even perform better on top of this new strength and this new weight that they're hopefully going to gain some weight out of this as well. But, you know, you can literally write up like a recipe, you know, muscle mass gaining recipe, shake recipe. You have a vegan option and non-vegan option, hand them to the kids. All right, guys, over the next three months, I want all of you to have two of these a day on top of your meals and you're going to pack on some muscle. It's got to be very simple when you're doing this. Is that a popular thing? Vegan, pop, vegan baseball high school players. You know what? We're in 2022. Tell me you don't have a bunch of vegan baseball players. It's 2022. Like I'm just trying to cover all the bases here. I mean, no pun intended. We're lucky if they don't show up being Wendy's or something like that. But you never know, you get some kid, I can't have milk, you know, all right, that's fine. But yeah, you give them a recipe here. Have this twice a day, guys. This is part of your, you know, this is your deal. And then stay on top of it. Do you have your shakes? And then, you know, like, you know, four exercises, three days a week, you got it covered. Low skill ones though. I want to stress that because when I've trained 14, 15, 16 year olds, it's like, you know, and if I had them for a long time, I would spend a long time teaching them. Justin and Joe cover that in the episode really well. In fact, we haven't even touched on it. They, something that they, they did a lot of that you should incorporate is isometrics, especially when you're training in a group setting, right? You got 10, 15, 20 guys at once. You know, Joe and him, we're talking about how like, Joe DeFranco claims that his favorite exercise is like a static lunge, just putting them all in a lunge position. And then that way it allows you as a coach to walk around and address posture, address knee, address, like, and just, and then he says you get a lot of great strength carryover just from isometric holds with their body weight. And so, yeah, they talk a little, make sure you listen to that episode. I think it's a very valuable episode on the things, the pitfalls that they talk about. And I mean, I learned a lot listening and I've been hanging out with Justin for almost 15 years and still learn something from that episode. Yeah, we would have a lot better depth there. Yeah, this is kind of like a snippet. So if you don't have mass performance, we'll send that to you. Okay, Brian. Okay, great. And you said something about the priming movements before the workout. I think that's really important because their warm-ups are not the best. So I think that would help. I didn't know if there was like anything specific that I could just, like you said, just a few of them to get them used to doing it, not overloading them with too much information, but just a few key ones to hit on. I think those, and you could do this right away by just going on the free webinars that Adam and I both did. But the one specifically that I did is our compass test. And so they're very basic. So it's just right, you can do this with the whole team and have them up against the wall. And they do the wall press first and you can kind of walk around and see where everybody's at in terms of their ability. Can they touch their elbows all the way to the wall while also drawing in their stomach and not having this crazy rib flare? You can look at all these things that are happening in terms of imbalances and dysfunction. So that's a good one to do with the whole team. And then the windmill and then also the squat test as well. Like I'll do the squat test and I'll have them sit down in that squat and just see where I'm at. Like, cause a lot of kids will raise their heels, like their bodies, like they can't even maintain that position. And it also allows you by like what Adam was saying in terms of the isometric part of it, like I just slow things down the cadence a lot in the beginning so I can walk around and I can kind of like just little cues and just some physical feedback to kind of show them where they should be. And then also when they keep practicing this before the workouts to get better at it and it just puts them in better posture and it gets their muscles firing a bit more effectively that way. Yeah, so it's mapsprimewebinar.com. Okay. And you'll learn that there. Excellent, thank you. Thanks for calling in. Appreciate it. Yeah, thanks a lot, I appreciate all your help. Thank you. Yeah, good luck man. Thanks. Yeah, I wanted to emphasize the calories thing because I don't know, you work with like teenage kids. No, it's such a great point because they could be doing all of these lifts trying to build some muscle and strength but if they're under eating calories, under eating protein, you're gonna get very little from it. Maybe they'll adapt to the skill set of the exercise but they're not gonna build good muscle strength and power from that. So it's such a good point. There was a program that was going around online that all these kids, these teenage boys were like, oh my God, this works so well. It was called Go Mad, have you guys heard of this? Go Mad. Gallon of milk a day. Gee, I wonder why they gained so much size doing that. It was because it literally told people to drink a gallon of whole milk every single day. You know, you take a bunch of kids like this and you just throw some calories at them and have them lift as long as they don't hurt themselves. It's like prime, they're prime to build muscle. Our next caller is Vadim from New York. Vadim, what's happening man? How can we help you? Hello, I had a question regarding, I was recently running low on time and I've read this idea of trying to run like a full body routine, just when you're low on time with just a low bar of squat, incline bench press and a supinated bent over barbell row for like when you're short on time. I'm just wondering if that's even a good idea. Do you want me to stop? Like leave it as a short term question or just give you the long term? Well, the short answer to that is that's awesome. That's a great, great. If I have 15 minutes. Those are great, great choice. That's a great choice. So there's that answer. Yeah, I tried something with this before and I also tried doing like the power lifting three moves. But I noticed what the power lifting is that my little back went after some time. My back, it's so trashed that I'm like I need some changes here, you know? That's where I kind of tried the bent over row and I had good results after it. Like my deadlift went up before and the only thing that I've seen that like when I'm low on time that kind of didn't really go up with it was the dip, basically the lower chest with the incline, I guess it hits the shoulders quite a bit on the upper pack a lot but I guess the lower pack doesn't get hit as hard but I'm like the bench press still went up. So I'm like technically speaking this should be okay for when you're short on time. Yeah, no. That's kind of the question. Yeah, no, there's nothing wrong with it. It's a three exercise combination, that's great. Another one would be like squats, dips, and pull-ups would be another one. I mean, you basically pick three movements that cover everything. Your back probably got trashed before because you squatted and deadlifted in the same workout. And that's usually not a good idea for most people. It's just a lot on the lower back for most people. So I don't typically like to squat and deadlift in the same workout. If I squat, I don't deadlift. If I deadlift, I don't squat. So what you might wanna do next time is instead of squatting, do a deadlift and then do two other exercises. You could do something like that. But a lower body, a pushing and a pulling movement is a great, a great, simple, short workout. What would you recommend in terms of supplementing? Like today I actually, I seem to have some more time. I'm planning to deadlift and dip in a chin-up, maybe throw some flat raises. Or what would you like to, if you're gonna be running this short term, what would you wanna throw into it? Overhead press. Overhead press. Some kind of overhead press. Yep, absolutely. And then if you have even more time. Go ahead. Go ahead. I was gonna say, and if you have even more time, I would throw in a core exercise, maybe like a plank or something at the end. Frank, okay. In terms of, I am planning to try to run the powerlifting program that you guys have and the strongman, both of them. I just, I kind of have to do this to try to, sometimes try to actually powerlift and see where I get the numbers in. What would you recommend in terms of to getting better numbers in a powerlift? Should I try to do the strongman first, run that program and then finalize in a powerlift or do the alternatives? If it's very specific to the powerlifting lifts, powerlifting is gonna do the best. Powerlifting, specifically. If the goal is general overall muscle and strength, then I would go powerlift and strong or strongman powerlift, really doesn't make a big difference. But if it's, if your main goal is the powerlifting lifts, maps powerlifting, I mean, that's what that program was designed for. Yeah, I have both of the programs. I was just thinking was like, I could, I know I'm gonna have a time where I'm gonna have more time and I wanna devote to one and both of them basically, because I love both of them, the idea. And I was wondering, should I try to do the powerlifting first to kind of get the core really strong and then do the powerlifting program and then go into a meet or does the powerlift, the strongman program won't really affect much like in terms of boosting the powerlifting. I see. Okay, if you have a meet, then you wanna do powerlift up to the meet. Yeah, it's designed to peak you. Yeah, so if you're let's say- The more practice with it the better. Yeah, so let's say six months from now you have a meet set up, then I would go strong and then I would end in powerlift. Basically you wanna end powerlift before the meet because that's gonna give you the most strength specific skill. And if you have plenty of time and we're not on a time, there's nothing wrong with going powerlift strong and then sign up for a powerlift meet and then follow powerlift into the meet. Right. You get great results from that. But do you think, so basically run as much, but do you think that there'll be any carryovers from the strongman training? Yeah, absolutely. Yeah, they'll be carryover but what Sal's saying is when you said a meet, the powerlift is literally designed to peak you at a meet. So if I was- To peak you at. Yeah, so if you had it, like if you'd gave me a date on your meet, we would take powerlift and back it out. I think it's a, how many weeks is the program total? Is it- For powerlift? Yeah, is it 10, 11? No, I think it was either 12 or 14. Was it that long? Okay, so it's like, so however many weeks powerlift is, I would literally, that we would follow that leading up to that. And now if you had more time than that, then we could do like strong before because there are some carryovers that you'll get from strong that is going to help you with powerlift and then go into powerlift before your meet. What about in terms of like, if I'm running right now at these three exercises, since the blow on time, you know, do like, I know that I tried to just still do like 90, 90 to make sure my hips are decently. Do you recommend me trying to go through some drills like mobility, just to make sure if I'm gonna go back to back with these, should I try to try to get like MAPS prime, MAPS performance in the middle of it, or do you think the strongman will hit multiple of the angles enough that my joint should still be decent? I mean, you know, the good part about, yeah, the good part about prime is that you learn kind of where you need to focus the most. And so that's where you kind of develop your routine before every workout. So that's always gonna be beneficial for you to carry into any of those programs. So, because I have prime problems, so basically I tried to find where my weak points and tries to still do them right now to just to keep that mobility as much as possible. And it works with any program. And also keep in mind that when you, you do, it doesn't always have to be during your, you know, you have 15 minutes, you say maybe sometimes to lift, you can do those priming exercises and those mobility drills that are from that, at home, in front of the TV, in your bedroom, like, you know, those are things that you're working on getting a better connection and working on like overall posture or joint health. It doesn't hurt to do that multiple times a day, whenever you have free time, it doesn't. Now, ideally, of course, you would like to do that to prime and set up before you go into a workout, every time you work out, but it doesn't mean you can't do it in addition to that outside of that too. That makes sense. All right, thanks for calling in with me. Yeah, by the way, I just wanna thank you for taking the call and you guys are doing an amazing job. I love how you guys give advice that's actually applicable to an everyday person. As I look at the training, I'm like, okay, like I can't do a full-on bodybuilding program all the time. It's like I just don't got time for that, but like the practical examples you guys do is just amazing, I love it. Oh, I appreciate it. Thank you very much. Thanks for calling in. Yep, have a great day. Yeah, a lot of people don't know, this is, I know we've talked about this before, but it's important to reiterate that if you have a specific strength goal, in other words, I wanna get strong at this specific movement, a lot of strength has to do with the skill of that movement. So if I wanna get good at squats, we got a squat, right? And now you could do lots of exercises that'll strengthen your quads, your hamstrings, your glutes, your core, all which are involved in a squat, but because strength is so much of strength as a skill, practicing that specific movement is gonna give you the greatest carryover. So, you know, he asked about the powerlifting. Yeah, strong is gonna have some carryover and it's good because the movements are different. So it'll avoid any pitfalls or injuries or whatever, but powerlifting is specifically for powerlifting. Nothing's gonna make you stronger at those powerlifting lifts than powerlifting, you know? Yeah, developing that skill takes a lot of practice, so you wanna get to it as much as possible. I think he just, I think what I got from it was, one day, you know, one day, no time frame, one day I wanna do a powerlifting meet, I wanna get good at these core- Recreationally. Yeah, what should I do? And will using strong assist or help me towards that overall goal? Yeah, sure, I mean, if you got nine months, a year, two years from now down the road, then I absolutely would interrupt my, you know, map's powerlift with strong. I think that would compliment it really well to if you're, you know, got a year of time, but if you got 12 weeks and you're thinking about doing a powerlift meet, then nothing's gonna be better than doing map's powerlift. Our next caller is Michael from Colorado, originally from Canada. What's up, Michael? How can we help you? Hey guys, how's it going? Good man, how you doing? Good, just first off, just wanna thank you guys for all the work you do since they discovered your podcast, made some crazy gains and just loving it, loving the banter back and forth as well. So I'm gonna give you guys just a little background. I've been lifting regularly for 20 plus years, but you know, for most of those years, I was playing competitive squash and running a lot. So I was leaning in shape, but probably lacking a lot of muscle since discovering your podcast, which coincided with COVID, wasn't able to play squash, started going to just the basement and working out and hitting the weights a bit more, long story short, packed on a lot of muscle, fell in love with the deadlift and just wanna take it to the next level. So I've completed anabolic, I've completed strong, I am heading into phase three of aesthetic and kind of wanting to focus more on the bar and less on the scale and just wondering what your thoughts are on cleans. As a way of A, helping out my deadlift and B, subbing it in for shrugs because you guys seem to love shrugs as a trap development and I'm getting a little tired of it and just wondering if you guys can maybe give me an alternative to get the traps going but I was having the shrugs. I like the new one. It says Sal, dude. Shrugs are a low-skill way of strengthening the shoulder girdle, but cleans are an amazing exercise. It's like one of my favorite exercises. The only problem is it's a very high-skill exercise. It's a speed-type movement. So like... Hang cleans though would be awesome for trap development. Yeah, and you gotta practice with really lightweight and perfect the technique and the skill of it because your tendency may be, most people when they try and do a hang clean the first few times, they're used to lifting weights and so it looks like a reverse curl or like they're doing a lift. It's a very coordinated kind of fast movement and I would start with the bar or lighter and just perfect the skill and don't go to fatigue. Just perfect the skill of it and as you get better with it then you can add weight but I mean, for upper back development it's gotta be one of the best exercises that's known to me. It's just a high-skill one. That's why I don't necessarily recommend it unless somebody has the patience and the time to learn it. The one thing I would ask you, because you look like you're about our age or close to and it sounds like you skipped performance which a lot of people do. How's your mobility, joints, how do you feel? That would be my only concern is making sure you're addressing that stuff. So because I played squash and played hockey all growing up I do have pretty good mobility. I still play tennis and I find that, I have performance, I got the RGB bundle and I've been working it in, just listening to your podcast and I've been working it in on either trigger session days for anabolic or on, I forget what they call it for aesthetic but on the off days I've been working in some mobility exercises now. Oh good, oh that's perfect, I love that. Okay cool, so as long as you're doing that that would be my one concern. But I love, a full clean is very technical. I never got good at doing a full clean. I look really awkward. I look like a bodybuilder trying to do it but hand cleans I got pretty good at. Yeah I did that. And I loved hand cleans. Hand cleans blew my shoulders, my upper back, my traps, everything up. So it was a great movement to add to the arsenal. So I love that idea. Am I right in the sense that like I found doing aesthetic in phase one the Romanian deadlifts really helped up my deadlift going from day one to day two? Am I right in the sense that I probably shouldn't do if I'm gonna incorporate cleans don't do it on a day when I'm deadlifting and will it help the deadlift as well? Cause right now I'm in the low 300s for that when I'm doing it by five. I'd love to get it up to 400, really push it and that's why I'm asking any sort of hacks that I can get it to. So a full, help increase it. A full clean would, a full clean is gonna help carry over the deadlift a hand clean is not gonna help that much with a deadlift. You could try, you know if you got your squat to go up and you practiced hand cleans don't be surprised if your deadlift goes up a little bit because they both have some carry over. But I mean, it's okay. I mean, unless you're gonna compete in a powerlifting competition there's nothing wrong with not doing a deadlift in replacing it with a hand clean for a while and getting good at that and then going back to a deadlift. So if you wanna get a good dead, like I don't know if you've gone on a kick for a while one of the biggest things that I saw helped my deadlift it was back when I was trying to chase Sal was getting into heavy single leg deadlifts with dumbbells. Just that that stability component and like really trying to progress with it. If you go back far enough on my Instagram you can see me doing some stuff where I jump off the ground and then balance on one leg and then I was lifting a hundred pound dumbbells. That hip stability and strength and control that I got from doing that. Oh my God. And then when I went back to both feet on the ground and deadlifting I felt so stable and explosive like that was the best I ever felt when I was trying to get my deadlift strength up. So that's just a small tip for me. To your power clean. So in mass performance we actually have high poles in their programs and a lot of times if people do have the work ahead of time so they're a bit proficient in power cleans we just replace those. So that's one where we actually have programmed areas where you could implement it rather easily. But hand clean is gonna be the easiest one for you to probably get a good handle on that quicker than you would from the floor. But yeah in terms of the carryover for deadlifts like I mean we didn't even deadlift at all when I was training for football and was going through athletics. So it definitely had a bit of carryover but like deadlifts itself takes its own focus completely. Sounds good. All right man. The hand clean thing I love that for the trap question that's why I was answering that originally. So I think for like blowing your traps up and up or back but I think for that if you want a good deadlift then there's other things to do. I think. You know what you could do? You could do a snatch grip deadlift and you could do a hand clean in the same day. Snatch grip deadlift is so low you're not gonna go super heavy. It's a totally different feel. It's in map strong. I love map strong in the hand. Yeah the snatch grip deadlift was. You could try that. That's the thing there was no shrugs in strong. I don't think my traps got bigger than doing that. Oh yeah. I mean all those. This is a bunch of nanoballs. You could go snatch grip. So let's say for if the program calls for four sets of deadlift you could do like two sets of snatch grip deadlift and one set of hand clean or two sets of hand cleans. That'd be a good little combination. Okay. There's nothing like that in the maps power lift. No, no. Maps power lift is very focused on deadlift, bench and squat. Very deadlift. There's no, there's no. Everything else just compliments that. There's no explosive Olympic type lifts in that. That's literally to prepare somebody for a meet. You could literally follow that right into a power lifting meet. That's why we wrote it. Okay. All right, man. Thanks for calling it, Michael. I appreciate it. Yeah, keep us posted, man. All right, thanks guys. Appreciate it. Take it easy. Oh, the shrug question. That one pops up a lot, doesn't it? You do get that a lot. You know, it's really what it's, you got to strengthen the shoulder girdle and I'm thinking about, you know, the average person and, you know, getting them good at strengthening that area. I mean, it's a very low skill exercise. Most people can shrug, but there's a lot of better exercises for the traps than shrugs. They just require more skill. Yeah, yeah, I agree. Yeah, so, but I mean, he had some really good questions. It's just, again, when it comes to being strong in a specific lift, it's always got to be that lift is what you do. Well, I misunderstood him originally. Like, I thought he was complaining about the shrugs and so he wanted other exercises for the traps. And so that's where the whole hand clean comment came from me. I was trying to wrap my brain around that too. But then when he was like, will that help my deadlift? And I was like, oh, he's thinking like a full clean and thinking that that explosiveness from the floor is going to really carry over the deadlift. Not so much. Grinding strength versus speed, explosiveness. You'll maybe get some. Oh yeah, yeah. It's going to help with the initial takeoff from the floor, right? So you'll get a little bit of that. But I think the second suggestion I gave him would be way better advice. If you haven't done single leg heavy deadlifts with dumbbells and got really good at that. Agreed. Going back to the bilateral bull feet on the ground, deadlift. Well, isometric work, I mean, farmer carries will be a great addition to that as well. I mean, it sounds like he hasn't gone through performance and he should go through performance. Our next caller is Jonathan from New Jersey. What's up, Jonathan? How can we help you? Hey, what's going on, guys? Hey, what's up, man? What's happening? Not much just here. First of all, thank you for taking my question. I appreciate you guys. You guys are like my pre-workout when it comes to life. I watch you guys a lot, so I appreciate this a lot. Awesome, that's great. So basically my question is, I know you guys talk about squats a lot. I haven't heard you hear anything about low bar squatting. I low bar squat a lot. I got into it a lot before I did high bar squatting. So basically my question is for low bar squatting, how do I up the weight? And how do I relieve the pain because I can choose to get wrist pain, reflection? And my second part of the question is I also deadlift and I know both are hip dominant. So does it make sense to do both or to relieve or to do one and leave the other one out? Yeah, I would look at two things. I would look at thoracic and shoulder mobility because that's what's going to help you grab the bar better. And I would look at ankle mobility because that's probably why you like to favor low bar. By the way, low bar, high bar, they're both great. I really don't care if one, if a person does one or the other, ideally you'd want to be able to practice both of them. Obviously one's a little more upright. The other one you're going to bend over a little bit more. Are you tall? How tall are you? No, I'm a short guy. I'm only 5'7". Oh, and you low bar too. Okay. What about most guys, most like taller guys love low bar. I mean, I love low bar because how tall, how long the levers I have. So it's much easier. Was that how you were taught or did that just feel more natural? I never was taught squatting. So I can kind of relate where Adam came in when I first got into lifting, I was never a leg guy. If I did do legs, it was like leg extensions and that's really it. I know some type of squatting, but I never really got into squatting. As I got older, I started getting into squatting a line and videos I got into like powerlifting and lifting through the highways. And I started watching videos from powerlifters to squatting university, starting strength to get my squat up or just to learn it. And then from there, I just kept doing the reps and then doing low weight. And then from there, just kept going up and up. Yeah, you know, you could try too, Jonathan. Do you go to a gym or do you work at a home? I go to a gym. If they have a safety squat bar, I mean, that's a great way to do a high bar squat. And it's easier to get into position than a traditional barbell. And you can practice that. That'll keep you upright and give you kind of that high bar feel. It's a little more quad dominant. I would say mix it up a little bit, but really the question you had about the wrist is you got to work more on your thoracic and shoulder mobility. Do you have MAPS Prime or MAPS Prime Pro? I'm all press. No, actually, it's funny you say that because when I first got into low bar, I actually had, because I got into CrossFit, CrossFit kind of messed me up in a sense where before that, I was perfectly fine. After I did CrossFit and a lot of squatting, overhead squatting, I developed a bad hip impingement or a bad hip pain. It wasn't for you guys. You actually guys taught me about the frog stretch and I've been doing it every day and I alleviated that. And that's one of the other reasons why I did low bar because for that low bar, it helped me get into a lower, bigger depth than high bar. So I do a lot of mobility work, maybe not as much as I should be, but I try to get as much frog pressing, pigeons, anything I can to alleviate that pain. I do a lot of ankle mobility as well. And when it comes to shoulders, I do have a shoulder harm, I hurt my shoulder, a long time ago from being in the military, but I still do shoulder breakers whenever I can to try to alleviate that as well. Well, I'm gonna send you maps prime and I want you to do the wall press. Yes, that's a money one for ever. Before I squat always, especially if I'm gonna do low bar, zone one, the wall press that Sal's talking about is money. And what's cool about it is go get under the bar without doing it. First, go right into your workouts that you can feel where you're at and then go do it and then come back and you'll see a difference and you'll feel relief on your wrist and your shoulders right away. We'll send that over to you. Oh man, appreciate it. You got it, man. Thanks for calling in. Thank you guys. Boy, that's weird, huh? CrossFit got him hurt. I was trying so hard not to say something, Sal. We've made it almost a couple of weeks I love it, yeah. Yeah, you know, when people talk about high bar, low bar, I mean, I think it's great to practice both. It's not a huge difference though if you like one versus the other. It's not that big of a difference. Especially if you do, look, I like low bar and then I do front squats. I do both. I do both. I think there's, I couldn't do high bar early on. So high bar, I could not get the, like he's saying I couldn't get the depth before but that was a lot to do with my hips and my ankles. Once I address my hips and ankles got really good. Especially ankles for me. Yeah, so I actually really like, I mean, it's, I think it's more difficult to get in a high bar, deep squat than it is a low bar. Like you obviously have a little bit of advantage when you have a low bar to get down into a deeper squat. So I like the, you mentioned the safety bar because it just provides that like kind of, I don't know, it's somewhere in the middle where you do get, especially if like mobility is a limitation, like it helps to kind of at least get that, you know, anterior kind of driven type of squat as well. Yeah, I do that plus the front squat. But you definitely know why. I mean, he said, he's got a shoulder issue. That's why he's not, he's not able to retract all the way. Like you said, thoracic mobility and shoulder mobility. And he's feeling it in his wrist because his wrists are getting cranked on back there. Yeah, they're rather compensated. But it has to do with his shoulders not being able to get all the way back. Once he gets that, you know, prime that he'll feel difference the first time he does it. Totally. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, and you can find me on Twitter at Mind Pump Sal.