 In this episode of Mind Pump, the world's top fitness health and entertainment podcast, we answer fitness and health questions asked by listeners like you. So what I'm going to do is I'm going to give you a breakdown of what happened in this podcast. Now we open the episode with a 37 minute introductory portion. This is where we talk about current events. We talk about ourselves, what's happening. We have a lot of fun. Sometimes we mention our sponsors after that 37 mark, then we get into answering the question. So here's the breakdown. We open up the episode by talking about porn searches. Hey, coming in hot. I read an article that talked about what women tend to look for in porn. And Justin has a realization that maybe his wife's watching porn when he's not around. Oh my God. Then we talk about how his sons are doing a car washing business in the neighborhood. That's super, super awesome to hear. I talk about the time I had with my family up in Truckee Tahoe area over the weekend. We had a total blast. And my brother, of course, used up a lot of the Organifi supplements. His favorite was Pure. Now, Pure is a Neutropic based supplement. It's good for the mind, gives you mental clarity, especially when you mix it with caffeine. That's a great stack, by the way. Now Organifi is the company that makes Pure. They also make a green juice. They also make a protein powder. All their products are organic. And because you listen to Mind Pump, you get 20% off all their products. So here's what you do. Go to organifi.com. That's O-R-G-A-N-I-F-I dot com forward slash Mind Pump. Use the code Mind Pump and you'll get 20% off. Then I talked about a meta analysis of studies on vegans and mental health. So there might be some something to that. We talked about campers. People are buying a lot of these RVs now. I guess COVID is closing a lot of places. So people are like, let me just lock myself in a camper and go on vacation. Yeah. We talked about the clogged toilet at Justin's house. Surprise, surprise. I scarred them for life. Justin brought up a show on Netflix called Sunset Selling. He got me interested. I think I might start watching that. It was totally Adam, but yeah. Oh, my bad. Then we talked about where creativity came from or comes from. There's a brain imaging study that shows which side of the brain contributes to creativity. Then we got into the question. So here's the first one. This person wants to know, look, when you're trying to develop a lagging body part, how do you incorporate it into routine? So we talked about targeting areas of your body that are not developing like other parts of your body and what you can do about that. The next question. This person wants to know, what are the best hamstring exercises that don't require a lot of equipment? So we give some of our favorites. The next question. This person, look, they want to know we've talked all about stretching. What's the difference between stretching and priming? You know, we talk a lot about priming on the podcast. By the way, what's the difference? By the way, if you want to learn more about priming, Justin did a webinar. It's totally free. He teaches you how to assess your body and prime your body before your workouts. You can sign up at mapsprimewebinar.com. And then the final question. This person wants to know, what's better? Body parts, split routines where I train like two or three body parts each day or full body workouts where I train the whole body each time that I train. Also, you've got 72 hours to take advantage of our Memorial Day apparel sale. All of our apparel on sale. There's three days left. Go to maps, excuse me, mindpumpmedia.com to check that out. Oh, my bad. Two days left. Wow, Doug, you're trying to put everybody on, hurrying them up, huh? Yeah. He changed that, Lily. Get it done. While I was talking, 48 hours left for the Memorial Day apparel sale. Also, 72 hours. So here's a 72 hour one for MapStarter 50% off. Now MapStarter is a great beginner program into resistance training. So if you want to reap the benefits of lifting weights, like toning and sculpting your body, building muscle and strength, speeding up your metabolism. MapStarter is a perfect program to start with. It's a great at-home program. All you need is a physio ball. That's the big ball full of air and dumbbells. You can do the whole program with just those two pieces of equipment. Again, the program is 50% off. It's called MapStarter. Here's how you enroll and get that discount. Go to mapsstarter.com. That's M-A-P-S-S-T-A-R-T-E-R dot com and use the code Starter50. That's S-T-A-R-T-E-R-5-0, no space for the discount. Shouldn't have to do it at the same time too. We got to make peaceful reality. I think I'd rather be cool all year long and have spent $1,000 or $2,000 than to be miserable and having to deal with fucking- Here's the thing though, Adam. You are cool. No matter how hot the temperature gets, Adam's cool. I can't argue with you. Is your lip hotter than everywhere else on your face? Get a little extra insulation. Don't hate on my mustache just because you can't grow a full one. It's the middle. Why isn't the middle grown? Somebody asked me that in my questions. Did they really? You have the reverse Hitler where it's like, yeah. What does it say? It just says, why can't Sal grow a complete mustache? I don't know. You have to ask Sal that. That's weird, huh? I wonder what the deal is with that. I think it's because- What was the other one? It's always funny when I get my Q&A's when I get questions about you guys. I'm like, that's Sal or Justin. Because people like him when we talk shit. I know. That's why. Well, when you serve me up a good one to talk shit about you, like I'm all about it. The one that killed me the most because every once in a while each of us will do a post and then we'll say something underneath to fuck with each other and see how many likes we get. Yeah. The one time, I don't remember what I did. There was a post and I was wearing gray sweats and a gray shirt, but it was all the same exact gray. Yeah. And Adam said it looked like a, would you say it looked like a onesie? Well, jumper. What made it perfect was I quoted what you were saying in the video. It just came together. Oh, dude. You did that. I fell, I almost fell off the toilet and I was laughing so hard. That was perfect. I got you again on a post recently. You did, dude. You're like way winning. I am winning right now. I am winning right now. We should keep a little tally. Like every, and it only counts if you get like 50 or more likes. The problem with me is I got like 130 for your snow one. Yeah, dude. You do a good job too. I can do a good job. Well, that's what I got him on was the snow one. I got, I got you good. Sometime I do good. Who's poet? And so I can do okay. But the problem is, is that if I, if I think I got to get you back, then it ended up getting mean. I know. You know, that's like your go-to button. You are the guy that goes. Yeah, you're fat. Not even worse than that. You're bald. Stupid, fat. Your mom's a bad mother. Like, whoa, guy. Ouch. Whoa. We've gone past funny. Your mom drinks because you. Yeah, because you. I don't say that. Dude, did you guys know that porn hub puts out a, every year they put out like a most popular porn searches. Wow. And then they break it down by gender and age and all that stuff. Where do you, you're just coming right out. Yeah, where do you see this stuff? I love it. Just research. Just, I go down rabbit holes, you know. Quote, quote, quote, research. You know, you can't use that word anymore. I know. Yeah. Adam, check me on that the other day. It's not research. Okay. It wasn't me checking you. I was just repeating what I said. All right. Lane, Lane posted. Whatever. Yeah. Anyway, I was, all the PhDs get upset. I was doing something like research, but I was. So I was. Sexual research. This is interesting because searches that are anonymous tell you a lot, you know, about people because when they do surveys in the past, sex studies were surveys. The problem with the surveys. Yeah. No one's going to admit they're weird fetish. And in the moment when you're like, you want to, you know, get one out, you're, you might make a decision that's a little different than when you're sitting in a lab and asking a question, you're not actually, you know, in that moment. You're just in it for the novelty. Yeah. Whatever. Anyway, so, so it's interesting, right? So they had, they showed, you know, top porn searches by men and women. So do you want to guess some of the top porn searches for women? So I didn't know this, by the way. Apparently women are, females are the fastest growing. Their rate of porn consumption is like exploding apparently. Yeah. Where is this? I would contest that. They hide it, dude. Yeah. They don't tell you. Yeah. They like, when do they do it? Yeah. When you're here at work. Oh man. 100%. Yeah. So, so what do you think are some women's favorites? Make, take some guesses. Oh, I'm not going to guess this. Why? This will get me in trouble. No. Why do you get in trouble? You're the one that told me like they watched a lot of gay porn. Yeah. Okay. So two dudes. Believe it or not, bisexual, bisexual is up there. Bisexual male. Isn't, isn't, isn't, I mean, I see you're giving me trouble here, but isn't tying up and rape fantasies like one of the high ones? You know what? It doesn't say that here. Adam, doesn't say that. But, you know, but along with this category. Thanks for helping me out. You're welcome, dude. I should have just lied. No, nope. It's not there. It's not the top one. Well, nobody's into that. So the top one, which I would have predicted is lesbian, which is, I think that's a, that's a, that would be a top one for women, right? They're going to kind of seek out like a little bit of this, you know, whatever. Yeah, yeah, college. But there's like, you know, gang bang is up there. That's one of the top ones. That's kind of interesting. That's interesting because I think that would be the one that would be least admitted. You know what I mean? They might not admit. So that's up there. Mature is up there. Hentai. Whoa, whoa, whoa. What's mature mean? Mature is, I think people over. Like an old silver dude. Well, just well, I mean mature could be women or men, right? I think it's like over 40 wrinkle porn in porn. If you're over 40, you're like, oh, that's like mature. That's considered mature. Yeah. So that one's up there. Three some is up there. Predictably big dick is up there. That's a, that's a top one. Weird. Yeah. It's kind of interesting. Hentai. Hentai. I think I'm pronouncing it right. Am I saying it wrong? Hentai. Sorry. Why does Doug know this? Japanese. This is like cartoon. Anime. Cartoon porn. Isn't that weird? Now is it like, is it blurred and everything? No, no, no. Is it like real cartoon characters that are having? Is that what it is? No, I think it's like their own characters that are doing this. Dressed up like anime. So I saw that and I'm like, that's weird. But then I looked at the guy's favorites and Hentai. Hentai. Hentai. Hentai for men actually ranks a little higher. So there you go. I guess we're all a bunch of weirdos. Anyway. Gang bangs, huh? Interesting, right? I think it's more interesting what you be researching. What? That's what's not. I think that's, I think that's more interesting. Almost as interesting as Justin's shirt he's wearing today. Yeah. Hey, you know, I thought like it'd be cool to have like a death metal casual day. A death metal casual. Oh, you got flip flops and a death metal shirt. I figured we'd institute this like every Wednesday. What are you doing? Yeah. Yeah, I don't know. Yeah, it's funny because I was like getting coffee this morning and I think I threw off the barista or whatever, like at all scared. Yeah. It's still intimidating. Could have been the flip flops too. What does it say? It could have been that. What does it say? It says something death. Death. This is our guys over at the liquid death. Oh, it's a liquid death shirt. Yeah. They sent it to me. Oh, it's cool. It's cool, but it really is scary. It scares my kids. Hey, did you tell me? I thought we were in the thread. I don't know if this is the best time to talk about this, but I'm curious. And so I'm going to bring it up. Whiskey company coming after you right now? Yeah. Yeah, Bushmills. Yeah. Yeah. What's that all about? I threw my thing and saw like I was the only one that like posted pictures of me drinking. Yeah. Like I'm the way. But I'm still like trying to be healthy. Yeah. So like, oh, cool. It's a good demographic. You know, I have no idea, but Irish whiskey. I'm all about it. Yeah. So yeah. Justin's like, just give me 20% off. I'll mention. I don't know the charge for that. Yeah. I'm just like, just give me whiskey. Not have they sent you anything yet? Have you? I mean, they're trying to throw like a contract out there. I'm just like, I don't know. Like, I don't know what to charge for like stories and whatnot. Oh, yeah. I'll negotiate it for you. Yeah. Thanks. I'll be your agent. You know, it's funny when I was younger and to working out my dream. What am I doing? Cause I left supplements. I still kind of do as a kid. It was crazy. Yeah. One of my dreams was like just to get free supplements. Oh my God. That would be so awesome. Now we're in the situation where companies send us supplements all the time and they're just all sitting in the back. So funny. But when I was a kid, that would have been so exciting. If you would have told me at 20 that I would have worked for getting paid in supplements at one point. You know what I'm saying? I mean, there was a time when I was probably spending no joke, probably 300 something dollars a month plus on supplements alone. And granted that at that time too, like 300 bucks was a good portion of my income. You know what I'm saying? That was a lot of money to me. So you probably could have convinced me when I was 20. Like, hey, in the future. Oh, that was the hustle. I mean, all these supplement companies knew that. They would get all these ambassadors and influencers. It still is. That's the big thing I see right now still is so many of these young guys and girls that are coming up in the fitness space. As soon as they get a little bit of traction, companies know this, man. They call you a micro influencer, right? If you have thousands of people that are following you and they know that everybody wants to say they're sponsored by a company because they sound so official. And so they just prey on all these young entrepreneurs that are coming up and, you know, and I get it, right? When you're trying to, like, if you were trying to... Get some attention. Well, not even that. It's just like when you're trying to build a business, right? If you're a fitness person and you're trying to build a social media business and you just start getting into the thousands of people following you and a company reaches out and they say, hey, we want to give you 20% commission on all your sales. Like, oh shit, that's income, you know? So they jump all over it. Well, it's, I mean, look, it's a voluntary exchange. Obviously they find value in it. That's why they're agreeing to do it. But my advice to people is hold out because you could do a lot better. It's not really that valuable. Now, if you find it valuable, I can't, you know, I'm not going to judge what you think is worth it or not. But in my personal opinion, if you hold out a little longer and build your business a little bit smarter, you'll get way more free... Dude, you'll get more. Yeah, you'll get way... Exactly. It is not worth it. We have conversion rates on Instagram and we have a very, for as small a pages as our Instagrams all are in comparison to companies that are... It's not what it looks like. No, and it doesn't generate nearly enough money. And what they all do is they all make you sign stuff too where you like have to post like every single week and do shit like that. Like, I don't want to do that. Right. Because then what ends up happening is you spend more of your time promoting somebody else's company while you're trying to build your own brand. Exactly. You're not growing young. It's competing. Exactly. That's the big one. I'm actually excited though. My kids have taken it upon themselves to start their own little business around our neighborhood. Oh, your kids. I didn't know that was your kids you said that about. Yeah, it was my kids. Oh, no way. Yeah, so they just started... Our neighbor saw that they were washing our car and was like, oh my God, would you guys be willing to do ours? And so then they charge 10 bucks for them to do theirs. And this became a thing and the word spread out. And so now they've done like 20 cars. Dude, this is so crazy you're bringing this up. I literally took a picture yesterday. Today, there's kids that are washing my truck in our neighborhood. I just thought they posted signs all over the neighborhood. Yeah. And it's $10 for cars, $15. Talk about demand. I mean, it's like between like washing cars and getting haircuts. You know, like you could go crazy with it. Terrible times. Child labor going up. What's happening? I know, right? No, I think this is... I think that's such a great thing. It teaches them how... They teach them the value of money because I think a lot of kids nowadays don't know what the value is because they don't have to work for it, teaches them that, teaches them responsibility. And they learn how to negotiate and all that stuff. I love it. This also... I mean, I don't want to get back into a deep discussion about this, but I still get people that are... That thread, Sal, that you tagged us in and we got into with the whole Amazon thing. And oh, these people don't have any other option but to work for Amazon. And that's such a crock of shit. And this is a perfect example. You've got eighth grade kids in my neighborhood who see an opportunity right now to go and wash as many cars as you want. I mean, you could potentially make it, make more money than what the people at Amazon who say their working there is so awful. It's like, well, you're not forced to work there. It's voluntary and there's other ways to make money. And that's... You just have to be creative. Like it'd be willing to do some things. It's also those experience. You can show that you're being consistent somewhere. You can work up. You can find different things to do. And it's also you bear the burden, the responsibility of how your life turns out, largely is on you. And I'm not saying there are outside things that can influence that, but largely it's you. It's you. You're the one that controls all that. So, you know. Find the needs that are out there to serve. And that's really what it is. And some people would say, oh, you're only paying kids 10 bucks to wash your car. Are you taking advantage? It's like, what are you... They're kids too. I'm sure they're not washing the car as good as... Yeah, I know. Stop. Yeah, I don't expect my car to give up. Yeah, dogs for 50 cents. Get the fuck out. Did you really? Yeah. Wow. Yeah, I earned $500 of 50 cents. No, you didn't. I swear to God. Oh my God. And then I would trade them in for silver dollars. No wonder your calves are so big. Yeah, I was walking them for days. It was all that dog walking. You know what my son did? That was... It was one of the proudest moments I've ever had as a father. I don't remember how old he was. I think he was like nine. And he wanted to... He got the idea that he wanted to sell... Not lemonade, but like fruit drinks, right? I remember... This was like four years ago. Oh, dude. It was so smart. So he wanted to make like fruit drinks or whatever. And so he's like, oh, can we buy different flavors? So I'm asking him a lot of questions. What do you think is going to do well? Would you like to put your stand in front of the house? Or over here? How come? So he decided I wanted to put it down the street. More cars. I said, okay, cool. What flavor? And he said, I want to do several flavors. I said, how come? Oh, because I'll sell more. Then the big question was, well, how much should I charge? He asked me that. And I said, well... I said, I don't know. I said, what do you think? And he says, I think I'm going to put free. And I said, free? I said, how are you going to make any money? He goes, well, I'm going to say free, but I'm going to accept donations from people. If they think I did a good job. So brilliant. And I was like, oh my gosh, that's the most brilliant thing I've ever done in my life. If a little kid, you buy... You get a free lemonade. And it says donation. I'm giving him like five bucks. You're going to get like five or 10 bucks? Yes. And he did. He did like four drinks. You know, it was in the neighborhood. But he got like 50 bucks. Yeah. Then you don't have to worry about giving him change back either. Oh, it was so fun. That's brilliant. Anyway, dude, I had a great weekend with my family. Oh yeah. This is the first time they all went up to the truckie place. Right? So how was that? It was great. I had my parents, my sister and my brother were there. And, you know, so it was a small group. We're still kind of, you know, doing that or whatever. But we had a great time. My dad, of course, he was so happy to be there. He called everybody in Italy so he could show them around. Now, he was, all the people, I was most excited to hear his response because he's the craftsman of all of us or anybody that's in family. So I wanted to know like when he walked in, did he appreciate the way everything looked? Yeah, he did very much. And, you know, he's just a proud dad. So he went like, again, he wanted to call family or whatever. You know, my brother was there too. So we're having a good time. So my brother is going around looking through the house and whatever. And then he finds the pantry, which, you know, we have well stocked, full of Organifi, right? So there's jugs of protein, there's green juice, there's pure, there's gold. And so my brother, you know, he kind of likes supplements, but he really likes free stuff. That's his favorite thing. It's a genetic trait. Oh yeah. So he thinks, Justin, I got that one. So he's just making concoctions and drinking stuff. And he's like, he really liked the pure. Yeah. Yeah, he did. So he would have that in the morning. Everybody I've turned it on to really likes it. I don't know if it's because it's subtle. Like I don't feel like it gets you racy. You definitely feel something. Yeah. I think it's the lion's mane in there. And when you take it with, especially if you combine it with caffeine. So he would, you know, have his coffee. He'd sit out, you know, next to the window so he could see the trees and stuff. Yeah. And he was, he had his little pure. So he'd like take a shot of that. And then he'd drink his coffee. And then later on he's like, I feel good, man. I think I feel pretty good. Just kept talking about it. I would check the pantry and like, wow. This guy fucking had like 15 packets of everything. So the next time you guys go up there, if there's like a lot of stuff gone, wasn't me. Yeah, I saw we got restocked that and the Keon coffee just showed up to there. So the house is kind of, it's pretty stocked up with subs right now. It is, dude. It's all set up. So, hey, there was a, I want to share this with you guys. They did this big, did I talk about the meta analysis on resistance training and metabolism versus cardio? Yeah, you just did it. Okay. So that, that was that study that was real big. And so when some pages, when you pull up a study underneath, they'll show you other studies that are around things that may be interesting to you. So this is a feature on certain pages that are really, really cool. So I went down the rabbit hole and I found this study on vegans and meat eaters. So this is going to be, this is kind of interesting. I, this is not something I even looked up. It was just, again, it was connected to the study on the resistance training, boosting metabolism. So I'm going to read to you, this was another meta analysis, meaning they study different studies. I was going to say, you should explain to people the difference between a meta analysis versus a regular study and why those are so much better. So a study is just one study. A meta analysis is where they go through a bunch of studies. Hundreds, normally more. Depending, right? Sometimes it's 15, 10, whatever, whatever's available. And then they'll come up with a consensus and they'll talk about the best studies in there and the ones that aren't that good or whatever. So they did this, this particular study was on, there's a clinical review in food and science nutrition and the title of the system, the systematic review, excuse me, was meat and mental health. A systematic review of meat, abstention, and depression, anxiety, and related phenomena. So what they did is they looked at how avoiding meat could potentially contribute to mental health. So would they get better or worse mental health? And this is, there's multiple studies around this? Multiple studies that have been done on this, right? So it says here, this is in the actual study itself. The majority of studies, and especially the higher quality studies, showed that those who avoided meat consumption had significantly higher rates or risks of depression, anxiety, and or self-harm behaviors. Interesting, right? Any connection you think to like creatine and stuff like that? Well, so I was just, I think this would be something that's interesting to talk about because I'm really trying to rack my brain on what could potentially be causing that, that repeated correlation that they've seen in several studies. One would be the obvious direction, would be what nutrients are they potentially lacking that could contribute to anxiety, depression? B, iron, creatine, like what do I mean? Yes, it could be, right? I know lacking certain nutrients can cause increases, increased incidence of those things, like B vitamins. If you don't get enough B vitamins, you can have symptoms of anxiety or whatever, vitamin D, that's another one. Creatine, maybe I did read one study once that showed that vegans who supplemented with creatine not only did their cognition improve, but they also had higher rates of feeling good, like they felt better, they had more energy and that kind of stuff. So that's one way. And then there's another way that might be, I kind of speculate, like what's one of the main drivers of someone becoming vegan or staying vegan long-term? Like what would be the main- Killing animals. Yeah, right? Like all the vegans I've ever- There's ideology more than, yeah. Yes, the health of it. All the vegans I've ever worked with who tend to stay vegan for long periods of time and study support this are not people who do it for health reasons, but rather people who do it for morality, people who feel like they don't want to hurt animals. I wonder if the feelings of anxiety, depression, that kind of stuff correlates with the, I also really don't want to hurt any living things and so I'm more likely to go vegan because those behaviors may be connected to those choices or whatever. So I don't know. Interesting. Yeah, really, really interesting, right? Aren't you working on getting a vegan doctor right now? Like I know we're going to do Paul and we're going to do a vegan doctor. Don't you have that you're working on? Yeah, I wanted to do an episode of Carnivore versus Plant-Based and interview two people who are smart on opposing sides. The polar ends of the spectrum. Yeah, because I really- But you're doing it different, right? I like the way you've decided you wanted to do this. Right now we've seen Joe Rogan do it. We've seen Mark Bell do this where they bring these two on and then ends up being like- They debate but they're really just, yeah, just talking. I feel like it gets nowhere and ends up where you're going to control the interview individually with each of them and then afterwards talk about it. Yeah, I want to do, I want to interview one of them and then interview the other one. Ask them very similar questions. Challenge them. My goal is to push and challenge them to explain themselves. I want to use the best arguments for me on either side. Yeah, you want the most compelling points from either side. Yes. And so it'll be kind of a narrated interview where I'm narrating and then you hear what they have to say. That's where I think it gets lost all the time when you have these debates. They don't really get out the most compelling points. It's nuanced little things of each study and it's so arbitrary. People just are like, whatever. How does this affect me? It's tough to find two people who are both very educated and then also great at arguing. Yeah. Because for that to be a really good dynamic commercial or episode, you really need two people that are super educated in their side and then also do very well in communication and argument. And that's what we saw happen with what Wilks and what can I think of his name right now? Oh, Cressor. Yeah, Cressor. I mean, Cressor is just as brilliant as he is. He is not a debater at all. Confrontation throws people off their games. They get emotionally involved. Yeah, so what I want to do is I want to find the best counters to either side and then push that and question them with it, right? Yeah. So what about this and what about these studies? Like my goal as the person narrating is to try to push them to answer the most compelling arguments that are against them. Yeah. And then you'll hear both of them and then at the end we can kind of discuss our opinions. And I didn't want to get two zealots. I wanted to get two people who are smart and balanced. And Paul Saladino is, he does a very good job of discussing his side. He doesn't seem like a zealot. He doesn't come across as a carnivore zealot. I've heard some carnivore zealots and I don't think they'll be good for that kind of a discussion. So I don't know, man. We'll see about it. Well, we almost made it without mentioning COVID. Yeah. I was just going to bring it up. Only because there's... It's interesting because I'm always looking to see which businesses are thriving amidst all this uncertainty and whatnot. And I just saw that RVs are going gangbusters right now. Oh, that makes sense. They're up 30% in revenue. Oh, interesting. Yeah, because everybody's trying to travel right now. And the summer, this is really one of those things. It's tough to organize. I want my kids to go to these camps. That can't happen anymore. We can't do these trips. There's not full open areas to use. You can't use the pool. Certain areas. So the RV allows for a lot more freedom in terms of like, you kind of have your own setup. You can camp alongside the road somewhere, go to nature. So I think a lot of people are just... That's the move, right? You know, one of my dreams, and I don't know if this is... You ever have an idea of something and then you do it and you're like, oh, that's not what I thought? Yeah. So I've never done this before. But one of my dreams is to one day rent or maybe buy an RV and do a cross-country three-month tour of the whole country. Go see all the major parks and sites. And I feel like that would be really fun. Yeah. You know, I feel like that would be awesome. Yeah, it's cool. I've done quite a bit of it just from being in a bus with a bunch of smelly football players and whatnot. I've seen quite a bit of the Midwest and the East Coast, but yeah, I love it, dude. I love traveling. I love going to, especially like national parks. Like national parks. You gotta see all of them. We have like real beautiful areas. Do you know what else is spiked in the sails? What? So this is in April, right? Gun sales statistics came out. Oh, man. Gun sales spiked 71% in April alone. 1.79 million guns were sold in April. Wow. Oh, man. We're even more armed now. It's crazy, dude. Any time it's scary. Doesn't like ammo work like kind of like the stock market too? Or it's like up and down all the time? Like probably gets like really expensive at times like this? Dude, a buddy of mine who he has a nine millimeter. And he just, he just, you know, he does it for fun. He goes to the range or whatever. He was trying to buy box of, you know, a couple of boxes of nine millimeter, you know, bullets or whatever. Yeah. Could not find any. Had to drive an hour and a half away. Yeah, bullets are hard to come by around. Just to find, yeah. People are buying like crazy. Do people flip it and sell it online? Do you know? I don't know if you can do that with ammo, can you? Yeah, I don't know about that. I think you can with ammo. You can't with guns, but you can't with ammo, right? No, no, you can't. You can't even with ammo? No, I said, I know you can't with guns. I'm not sure about. Yeah, I don't know. I'm not sure about ammo, but I know it's, it's going up. I got something that I'm not sure about. I want to ask you fathers here. So this is a new recent dad thing for me, right? So I haven't decided which I think is worse. So did you guys as kids have like a song that just like calm them down? So this is new for me, right? So I have, you remember that video I posted probably two or three months ago on Max's page, the, of him getting his nails done. Okay. And he was listening to the Lion King thing. That's his song. It's been his song for like three months. He just loves it. He could be like crying. Just, we were just, and then I could turn that on and instantly stop. That was so well done. Thunderstruck for Everett. Is it? Yeah. No, it's not. I swear on my life. True story? True story. No way. I would sing it like I would put him down in the crib and I'd walk away and he would hum it and he'd go, That's rad. Yes. But I programmed that. Trust me. Yeah. So every time you put it on, you put it on to give him a lollipop. It's the wind chime, you know, the baby tune version of it. The lullaby one, right? Yeah. Wow. So what song from the Lion King? It's the, in the jungle, or Wemoac, Wemoac, whatever the hell it goes. Right. So literally, I mean he could, I'm telling you, he could be crying, which he doesn't cry that often, but when he, if he does, like he's really like in teeth pain or something going on, and I could put that on and he stops. Now the only downfall of that, it's like a two-minute and 30-second song. And then right back to crying? Yeah. So it's so funny. So it's on repeat. So what I... I should do a video like... I will, I will. So the question I have for you, like at one point, does the song become more annoying than listening to crying, dude? Oh yeah. Because I was, the other day I was in the, Trina had to run into Target to pick something up. And I had him and then he was, he was one, he was hungry, his teeth was bothering him and it just, it was like the perfect storm. And he'd been in his car seat for a while, he was ready to get out and he was just going crazy and I'm driving around the parking lot. And I was like, oh, you know what? Put the song on. Put the song on. Quiet. You know, and then I let it play one time and then right back in, I'm like, fuck, replay, replay. And so I'm driving around this parking lot for like 15 minutes replaying this song, like over and over. That's very normal. And then I go, okay, what is worse? I'm going to, I'm going to hate this song so much. I'm going to want to hate it. I know. So I'm like wondering like what is worse is listening to the kid cry a little bit. Dude, kids get obsessed. They'll get, he'll wait until he gets a little older. He's going to find a video on YouTube. Or movies. Or a movie. And he's going to just, and literally my kids used to do, my son used to do this with Finding Nemo and Wally. Yeah. It would literally, as soon as it was done. Yeah, my kids at Wally too. They loved that thing. Really? Oh yeah. So you know what song you see that Tim? He used to call them down. And it wasn't just the song. I had to be the video, the music video also. Yeah. Umbrella with Rihanna. What? Yeah. Oh my God. How different all our kids are. I got Lion King over here. You've got the fucking AC DC. Do you know how funny it was to have a two year old like getting all fussy and want to cry or whatever being a brat. And I put the video on and there's Rihanna all hot and whatever with the rain on her. And he just, Well, at least he didn't, at least he didn't scar your kids for life already. I have like, okay. So basically I had the task of snaking my toilet. This is like two days ago. Hold on. Okay. Did you clog your toilet? Was it you? Yes, but it wasn't like how you would think. Right. So I was actually, I have this basically a shelf, right? Directly over the toilet, which is a flaw in itself. Oh, something fell on that. Yes. So one of my combs just, I was reaching for something and it fell. As I flushed the toilet, my comb fell simultaneously as it was flushing. And then just went like right in there. I was like, no. So I was trying to come back. And this is right before we left to go, you know, elsewhere. And I just came back and I was like, I'll get to it when I get home. I got to it and I'm, I don't want to wear anything, you know, because I'm dealing with shit. Yeah. So I have to like strip down to like my boxers or whatever. And so I'm in there just like snaking this thing and trying to get the comb out and having a hard time and flushing and all this shit's coming back up and it's just disgusting, whatever. And so I'm sitting there. I'm just getting frustrated. And then, you know, like I think as Everett comes in to ask me something, he's like, oh, and then Ethan comes in, then Courtney comes in and they all just looked like horrified at me. And I'm like, what? What's wrong? Whatever. So basically like the underwear I had was a little bit old. Okay. And I had like a hole and my balls were just hanging out. I was sitting there with a snake and like poop on my arms. I was like, I was like, this image is going to be burning their head forever, dude. I ruined them. It was just balls? It was just balls. And then my balls, my sack was just out, nothing else right through this hole. No dick? No dick. Just balls. He's dead. He's dead. Why? He's dead. He's had some gum. Who is that? I was like trying to joke it off. I'm like, oh, enjoy the view. You know. Oh my God. That's disgusting. They're horrified. I can't get away with wholly under by that Katrina. It's the minute it has like at all a breakdown. It ends up gone. Yes, me too. Like Courtney will come and grab and just rip them off me. It's like throw them away. Oh yeah. You know what? I don't know what it is about. It was comfy though. This is true. And I was like, I'm going to go in and old articles of clothing because I'm the same way. The older a t-shirt gets, the more holes it has in it, the more I value it. It's like finally comfortable. Yeah. I was going to say that. The t-shirt one is like, it gets more comfortable. The more times it's been washed, the softer it becomes. Underwear, for me, it's like, there's always like the back up, as a single bachelor, it doesn't exist for me anymore because Katrina will throw it away. But the old me was like, you always have the, you know, three or four pair that I've got holes and are falling apart. That's at the back of the underwear. And in the case, you didn't get laundry done that week in time or what that, it's like, at least I have some emergency underwear. So that's, that's kind of the theory for, or was the theory for me as a bachelor. But now it's like, and that was like my argument when she tried, when she started first starting on the way, I'm like, listen, if you do that, you got to, you got to back it up with new stuff. Like you can't do that to me. You better be making Costco trips because I'm going to still wear these. It took, it took Jessica a full year of us being together for her to like be okay with the bikini that's so funny. Walking around with them. We were vacationing with Sal and his family. Like Courtney, he was doing the laundry. Oh yeah. She's like holding up some underwear. Are these Jessica's? It's like, who's Arthie's? And then she found out his, ah, like drops it. Hey, I'll tell you what though, they keep everything in the balls don't ever come. Oh yeah. It's nice and snug. There's that dude yesterday. Hugging them. Yesterday, so when I was up with my family, my sister's fiance, he, you know, he likes smoking cigars, but I haven't had a cigar in so long. And I forgot how enjoyable they were to sit down and just puff on a cigar. Oh, that's the best. So I had a great time. We're sitting outside with the fire puffing a cigar and I'm not going to finish a whole cigar. There's no way I'll puke. So I had a whole bunch of it left. I'm like, ah, I'm going to save it. I'm going to save it. I'm going to take it home. So anyway, last night, I'm like, I'm going to go outside and have some of the cigar because I got it or whatever. So I go outside and my daughter, she's sitting there. She goes to Jessica. She goes, what's papa doing? He's just enjoying a cigar outside. She's like, I don't know if I'm okay with this. Just judgment. Just pure judgment. Oh, yeah. I come inside. She didn't want me to kiss her. She didn't want me to touch her. Nothing. Because I had a cigar. That's great. She's looking at me like, dude, I love the smell of cigars though. It's like so different. You know what? I don't think it's so much the smell. I think she was just judging the smell. The aroma it puts off, but then you still smell like cigarette. Yeah, your hand, your fingers, and for everybody else, after the fact. When it's burning, it smells good. It takes like three days to get it out and taste it. It's just funny. Even my kids will do that even if they see me drink a beer or something. What are you doing? You shouldn't be drinking. I'm like, what? So I've got this new guilty pleasure. So I don't know if you guys have seen this show on Netflix. It's called Selling Sunset. It's total trash TV. Oh, I've seen that. I haven't watched all the model girls. Yeah, okay. So yeah, I'm here for the bikinis and the expensive houses. That's what I'm there for. And I'm sitting there. I've got Max, right? And him and I are watching it. And she's like, what are you watching with him right now? I was like, he fucking loves it. Right? So this was like, this was like, yeah, like a week or two ago. And now that it, the episodes have been on in the afternoon, sometimes when I get home, like every time it comes on, like he could be playing in his, in his pack and play. He'll stop and he watches it. She could treat it submitted to the day. That's hilarious. Oh my God, whatever. Let him watch the damn thing. I'm like, he likes it. You know what I'm saying? It's interesting. It's good. It's good association investments. Yeah. Yeah. She teases me too. Cause I take a lot of, a lot of times I'll, when I come home early, I still have to take calls, you know, as business calls that we got to do in ship. And I'll put him in the, the carrier and then I'll go walk and put my AirPods on and I'll have these, these calls. And she goes, I think you are subliminally trying to train him and you do that on purpose. Like take that call at a different time. I'm like, she's like, you want him to hear all that business accent? Are you kidding me? It starts now. Oh, I hate it. They sell, you know what they sell kids books now that teach kids basics about, but through children stories. You can find somebody's books. I'll teach them like economics and stuff through Yeah. So there's one book. I've talked about this before. There's one book. The pizza one, you said. Yes. No one knows how to make a pizza. I think it's called Julie Borowski. I love that. Did I get one for your son? You got the tree, It's like, healthy cracker, you know. He has a racist. His mom and dad are a little darker. Let's give him one of these or whatever. No, the pizza one's really good because it goes through and it talks about how now there's not a single person on earth who knows how to make a pizza. And what it means by that is like, the dough was made by wheat, which was grown by the farmer and the machines. There was someone that made the machines that picked up the wheat and it goes through this whole thing to show how millions of people essentially work together who don't know each other. They all contributed, yeah. Through markets and I thought it was an absolutely brilliant book for little kids. It's like, is it, how young? Like, is it too young for him? I imagine it's too young. You can start reading it. He's not gonna understand it now, but I think if you start reading it now, he'll start to get that good association. Cause it's got great pictures and it's pizza. You know, what kid doesn't like pizza. Yeah, yeah, yeah. It's rules. Dude, there was a study, a brain imaging study, Justin, I want to talk to you about this, about what side of the brain really leads to creativity. You guys have heard the whole like, right brain, left brain? Yeah, so like the right side of the brain apparently is the creative side. The left side is the logical, linear thinking. You're thinking opposite. No, no. And so they were, you know, there's been other people have said, that's not true. The whole brain works together and you know, what's going on anyway. So it is big study on jazz guitarists during, while they were doing improvisation. So while they were improving music, which is a, you know, that's a creative, you know, endeavor when you're playing music. Sure. What they found through brain imaging was that it was driven primarily by the right hemisphere. Now this is mostly true in people who are inexperienced at improvisation. So people who don't improv much music, when they're asked to do it, the right brain lights up. However, musicians who are experienced at this kind of music, when they're doing improv, when they're just kind of creating, as they go along, that showed that they rely a lot on the left hemisphere. Interesting. Yeah. And so what they think is that the creative is a, the creativity is a right brain ability. But when a person deals with something that's unfamiliar, but when that creativity draws on well-learned routines, then the left hemisphere kicks in. So if you practice something over and over, you practice- So you have the formula now, so now it's just about implementing it. Yes, but if it's totally new experience and it's pure creativity, and it comes from the right side, if it's creativity that's pulling from experience, like this is something that I've done many, many times, but I'm still being creative, then the left side kicks in, and how fascinating is that that they can start to see that? Yeah, that's really cool. Isn't that interesting? Very interesting. Yeah, I love that. First question is from M.O.T.5. When trying to build a legging body part, how do you incorporate it into your routine or do you just have to change up your workout more dedicated to the legging body part? This person obviously does not have MAPS Aesthetic. Yeah, MAPS Aesthetic or MAPS Prime. Yeah, yeah, but I mean, MAPS Aesthetic was literally designed with this in mind. Like it was literally created around how I would train for a show and each time I'd train for a show, I would focus on one or two muscle groups that were lagging body parts that I was trying to develop and bring up and how we implement the increased volume in a program to do that specifically isn't there? And it's customizable. So if the program's designed that if yours is shoulders and somebody else's butt and hamstring that you just kind of plug and play and we teach you how to build that volume in. Yeah, so essentially with the traditional advice which is good advice is what Adam's talking about which is you do more volume, you do more sets for that lagging body part. You actually put more work in for that specific lagging body part. And the way we do it in MAPS Aesthetic and this is something you can do even on your own is on the days that you're not supposed to work that body part, you throw in a few extra moderate intensity sets to increase the volume. But here's the deal. If you have a lagging body part because you don't connect well to that muscle group which is common, okay? It's oftentimes like let's say glutes are your weak body part and you're thinking, okay, I'm gonna do more of the glute exercises squats and deadlifts and single leg deadlifts and all that stuff. If you don't connect well to the glutes you're still gonna have trouble because all that extra volume might actually develop surrounding. All the work is still gonna go into the quads. Yeah, and it's exactly, it might go into other body parts. So what you might wanna do is rather than just adding more work is focus on how you connect to that new body part, how you can feel that new body part through squeezing more, through slowing down the reps, really focus on feeling that muscle do the work rather than just going through the motions of the exercise. Now that can be done with really, really good proper mobility work. I'm not talking about flexibility. I'm talking about connecting to those muscle groups. 90-90 for example, if done properly will help you connect to your glutes. You can do this with almost any body part. You can go through a mobility workout for these areas and connect to these muscle groups. Then when you go work out, you'll feel them more. So maps prime, believe it or not, I know it's a priming workout, helps you connect to the exercise. It's also phenomenal for bringing up lagging body parts because oftentimes what you'll find when you do your assessments is, oh, I'm not moving right. And oftentimes that's because I'm not connecting. Well, almost always it's that. Almost always the root reason why a muscle group is not developing. If you're working it out, right? So if you're evenly working it out with all the other muscles, there's, and people are like, it doesn't make sense. I train my butt as much or more than I train legs and all these other muscle groups. And yet it's not developing at the same rate. It's always a connection issue. It's always you're not connecting to it very well. So that's where priming, I mean, prime and aesthetic. Like if you don't have those, it's an incredible investment and at bare minimum, if you don't do either one of those, then at least go to Justin and the webinar that I did. So those two webinars that are free, go through that and utilize that and apply some of those tools if you don't wanna invest in anything. Yeah, and that's the maps prime webinar, believe it and there's assessments in there. He actually teaches you how to do this and what priming looks like. But really the focus is if you have a lagging body part, feel that muscle when you do exercises. Get to a point where you can really feel it doing the exercise. And then when you add volume, the extra volume is gonna go to the body part that you're trying to target. Next question is from Jamilia 144. What is the best hamstring hypertrophy exercise that uses minimal equipment? So hypertrophy means building. So what's the best hamstring building exercise that uses minimal equipment? Now I love working hamstrings, especially in women. I think when women develop nice hamstrings, they tend to be very happy with the way that their legs look. Hamstrings also tend to get neglected by a lot of people and really strong hamstrings really give you good stability in your squats. Definitely in your deadlifts, there's a lot of hamstring movement. Your movement looks a lot better too. Definitely. Now, to be honest with you, the best hamstring exercise is the ones that you don't use much equipment. Like when you go to the gym and you're thinking I'm gonna work my hamstrings, where do you typically go? Yeah, lying leg curls. Leg curls. All the leg curls. Seated leg curls. Lying leg curls. One-legged leg curls. Take a bunch of leg curls. That does work the hamstrings, but it focuses mainly on a part of the hamstring called the bicep femoris. So it's the part of the hamstring that flexes the knee. Nothing wrong with that. But the hamstrings, one of their main functions is stabilizing the hips and helping you with what's called hip hinging. And the best exercise is develop the whole hamstring much better. And those are like single leg deadlifts. Stiff leg deadlifts. Good mornings. Exercises that work that hip hinging. Those exercises really develop the hamstrings well. My hamstrings at one point were really well developed. I would get lots of compliments on them. And I did almost no hamstring curls. I did mostly those kinds of exercises. And you don't need a lot of compliments. In fact, if you did a good hip hinging single leg toe touch without any weight, that'll really work the hamstrings. I love single leg deadlifts. I think they're super underrated. And it's something that just the stability of it too like really puts that muscle to work. And on top of that too, like Romanian deadlifts, good mornings, like these are all barbell. Like all you need is a barbell and weights. But I mean, you really can build and develop hamstrings just by those very specific exercises. Well, and if you don't have a barbell, I mean, you can do dumbbells for single leg deadlift with dumbbells is extremely challenging. It does not take very much weight to challenge one leg and deadlifts. And I think part of the reason too, I mean, Sal makes the case for, you're recruiting a lot more with those movements. You can also load those movements way more. So I remember when, and I shared this on the show, like I don't know, a few years ago, but it was when I was on that kick when I was trying to chase Sal with his deadlift and I was deadlifting a lot. I was deadlifting at least three times a week. And I completely eliminated like all my hamstring machine exercises. I wasn't doing any of that. And I'll never forget going back to lying leg curls after like seven months, eight months or whatever it was of not doing any machines. And I was like two X strength on the lying leg curls that are talking about a machine that I've been using for, you know, 15 plus years of my life. I completely stopped using it. All I focused on was getting better at my deadlift because all I cared about was trying to chase a PR. And then when I came back, I had two X the amount of weight I was doing that I had spent years slowly increasing five pounds here, there. And so the development, the strength and my hamstrings just from deadlifting just trumped anything I'd ever done on a machine. It was like the same effect of when I was doing bicep curls trying to build my biceps versus doing like pull-ups. Like I got a lot more muscle development doing pull-ups actually. Next question is from GD Pena. You've all talked about how stretching as a form of working out is ineffective or even detrimental. But exercises like the pigeon pose seem kind of like a stretch. What differentiates priming movements like these from stretches? Did we not, did we? I thought I addressed this maybe on the question on the webinar. Oh, is that where, or the IG? Somebody said this, I'm like, no, oh, you're right. That was on the webinar. Somebody brought this up. So what make, okay, so what different, okay, let me put it this way. I'll give you an analogy, right? Justin gives me $5 or I take $5 from him. What differentiates one being theft versus one being him giving me the money? All about the intention. Same thing with priming movements. Pigeon stretch would be me getting into pigeon pose and just relaxing. Relaxing into it. And allowing the muscles to stretch. By the way, there's nothing wrong with static stretching if it's done properly. There's actually, that actually could be a part of a good mobility practice. Well, it's programmed in the end of prime, right? That's right. So we program static stretching. What's been done wrong with static stretching for so long. And the studies are conclusive on this. And we know now that we, and we weren't doing this before yet. We still have trainers that aren't privy to this. And that's static stretching before you go into weight training is a bad idea. That's not a good idea. But that doesn't mean that static stretching is bad. It just means that's not the place to do it. Before you're about to go in and lift heavy weight, the last thing you wanna do is relax all of your muscles in a static stretch. Used simply doing it actively, like in a mobility move is different. You're not relaxing, you're not relaxing the muscle, you're activating it. That's the whole active versus passive, parasympathetic versus sympathetic. What state are you trying to place your body into? And if you're going into a workout, you wanna be able to wake everything up. And so this priming type of stretch is really trying to activate everything and really get your body to be familiar with that position, but also have strength to manipulate your body out of that position, to be firm in that position. And so really being able to recruit muscles a while in these certain poses is everything. Right, so if you're confused, I'm gonna try and make it as simple as possible. So intention is what makes something priming versus just a static stretch, okay? So here's what it looks like when you're doing pigeon pose and you're doing a static stretch, you're just sitting there and allowing things to stretch and you're relaxing in the pose. What makes it priming? You're in the same pose, here's the difference. When you're in that pose, you pull your legs up like you're trying to go deeper, but you're pulling your legs up by activating the muscles and then you do that for five seconds and then you push them down like you're trying to push yourself out of the pose and you do that for five seconds and you can repeat that for sets. The difference is I'm sucking myself in the stretch and I'm pushing myself out of the stretch. I'm activating the shortened muscles and I'm activating the lengthened muscles. I'm literally tensing both sides for reps and that's the difference between priming and static. Now what's the difference in the way it works the body? Priming is activating those muscles. It's connecting my central nervous system to them in different ranges of motion. Static stretching is literally trying to turn off my central nervous system, getting it to chill out so I can achieve a greater range of motion. Static stretching is great post workout. Priming is awesome before your workout. That's the big difference. And if you prime before your workout you have improved performance, better muscle activation. You can hit lagging body parts better, better mobility and better stability and control. If you do static stretching at the end of your workout you improve recovery, improve passive ranges of motion. You get the CNS to calm down so things can recover a little faster. So that's the big difference. Now if you're not educated on that and you just see someone, they look a little different but if you don't know the difference you might think, what's the difference? Why do they look exactly the same? It's intention. Intention makes them very, very different to how the body responds. And both these, all of these including foam rolling are all included in Maps Prime and we program it to teach you how you should do this yourself. That's the idea of every program that we've done is not only to take you through this stuff but also teach you like how you would do this for yourself. Apply the concepts the right way. Next question is from Jay Herrick. Is it more beneficial to break your workouts into splits or can a full body be just as effective? Okay, so I know what the studies say and the studies- We haven't talked about this in a while. The studies show that if volume is equated and controlled that really it doesn't make that big of a difference if you do up a split versus a full body workout. So long as frequency of hitting the body parts is kind of similar and total volume is all controlled. And I get that. Okay, I've seen the studies. Yeah, that makes sense. Now here's where I'm gonna go kind of different than the studies. Based off of my experience of training lots and lots and lots of different people, generally speaking for most people on a long-term basis full body type workouts just work better. And here's, there's a couple of reasons why. One, full body workouts tend to promote more frequency of training the body parts. That's number one. That's a huge one though. That's a big one. Because the thing that I wanted to add to what you're saying right now is that the thing that none of these studies do is they don't factor in what we have got an experience in doing which is learning about people's behaviors. Correct. And that is such a huge piece of this. And after you've trained tons of people you start to pick up on these patterns of, oh wow, sure in a perfect six week study where we control the body part split volume is exactly the same. We're splitting hairs on which is better or not. But when you factor in what we tend to see with people's behaviors and that's if I have a client or clients that are on body part splits what tends to happen over a six week period of time or even months or longer than that is vacation happens or they get busy one day or this week they only made three days in the gym instead of five or six which they would need to do in order to hit all the body parts with the same amount of volume. Or they skip the body parts they're not necessarily big fans of. It's not uncommon for a dude to follow a split with good volume on stuff and a leg day coming up and I'll just do one of the leg day workouts and I'll skip the other one. When you do a full body routine and you're training a whole body behaviorally speaking you tend to be more consistent with what you're doing. Now here's the other reason this is more of a physiological one. So let's say, okay fine I'm consistent no matter what what's the big difference? This is my theory, okay? When you train the whole body first off the muscle building signals a lot of it is localized. What that means is if I just work my biceps most of the muscle building signal goes to the biceps but there is this systemic muscle building signal that kind of gets sent. So when people just train their arms most of the gains go in their arms but studies show that their legs develop a little bit too or if you just train one side if I just train my right arm it would definitely get bigger and stronger than my left but we do notice in studies that the left arm gains a little bit of muscle as if the body's trying to balance itself out, okay? So that tells me that there's this systemic muscle building signal that's being sent. Okay I believe that training the whole body sends a much louder overall systemic muscle building signal than training individual body parts on a split. I think it's a bigger, louder, more effective signal and by the way this is how all body builders and strength athletes trained before steroids became a thing. Before that became a thing everybody did full body workouts. What you're describing, I've actually heard it termed irradiation, like the concept of irradiating, more muscle fibers will be activated as a result of doing an isolated movement with my arm like I'm doing a bicep curl. My shoulders are gonna be affected, my pecs are gonna be affected. I could brace and anchor my body down with my core, my legs are gonna feel a bit of tension with that so it does, it spans across the body and you get more bang for your buck that way and this is why the total body approach to me just has more functional application but it also tends to lead more towards muscle development. And you tend to people, here's a behavioral one, when you're doing three full body workouts versus a split where you're hitting different body parts, people tend to choose the most effective exercises with the full body and with the splits, they tend to do more of the pumping, isolation type of equipment and that might be okay if you're a well-developed bodybuilder where you need to do special focus on certain things but most people are not. Most people are not stage ready and haven't been training for 10 years or whatever and so what you find when you see full body workouts is people squat more often, people press more often, they row more often, they do more of these effective exercises. When they do splits, you see more cable exercises and machines and isolation exercises. Now, what does that mean in terms of results? You're gonna build more muscle and more strength with those most more effective exercises. I actually read an article once where they interviewed several top strength building coaches, people who work with a lot of everyday people, not specifically bodybuilding coaches but rather coaches who work with like us, lots of everyday people. And the consensus was that eight out of 10 people are gonna get superior results with a full body routine over a split. In my experience, that's 100% along the lines of what I've experienced. 80% of the people that I've ever trained which is probably 80% of the people listening to this podcast right now, you're just gonna generally get better gains across the board, better aesthetics, better strength by doing two or three full body workouts a week rather than doing a type of split. Now, splits can also be effective, depends on the person. We have a program that is a split, it's called MAPS Split. So we wouldn't have created a program if we don't think for some people there's value in that but if you look at all of our programs, most of them are kind of centered around this full body approach because most of you listening are gonna do far better that way and by the way, I switched to a full body workout routine when I was already advanced. The first, I don't know, 10 years of my training was splits. Then I started reading old body, magazines from the 40s and articles of Strongman and John Grimmick and Steve Reeves and Eugene Sandow and I said, ah, they all did full body routines. Let me try one out. I never look back. I've never done really a split for a long period of time because full body, for me who's trained for a long time, far superior in terms of the day. I was the same way, but mine really was for the consistency reason and I gotta think that there's a large portion that people listening right now that would agree that they probably fall in a category more like myself than the crazy bodybuilder who hasn't missed a workout in eight years. What ends up happening is you have a week that was great. You're in the gym five or six days a week and then another week it's three or four times a week and what ends up happening when you run splits is something always suffers where if I'm running a full body routine, nothing ever suffers. If I miss a day in the gym, I still hit everything evenly where that's what's nice about for me, that's what I have found the most beneficial is that I never am inconsistent with a muscle group because it's inevitable. You're gonna have weeks that you miss a day or two in the gym here and there that's completely normal, other thing, other priorities in your life. And so when that happens, it's not a big deal because that week, you still hit a full body routine. The muscles aren't being under hit. I also found too that I'm less likely to overreach in certain body groups where I do leg day and I'll just blast my legs and it would affect the whole rest of my week. I would have terrible workouts after that. That's the other thing. Absolutely, I mean, think about it this way. Let's say today's chest day, right? My shoulders and triceps are still getting a little bit of work and then tomorrow's shoulders and triceps and then the next day's back but my biceps are gonna get a little extra work. You don't have full days of full rest like you do with full body. I'll say this and 100% will stand by it. For the average person, you can develop a decent physique with two full, as long as your diet's good and you're otherwise relatively active, two full body workouts a week would be phenomenal for most people. Most people would be quite satisfied if they did a good two day full body routine. Now for people who wanna get advanced, get really strong, have high strength numbers, three days a week of full body. If you had good programming, otherwise good nutrition, good activity, three days a week could develop a phenomenal physique. I do for the most part, I follow that. Now I'm active on the other days too but for the most part my lifting is three full body workouts. Now you go back in time, look these people up, look up John Grimmick, look up Steve Reeves, look up Eugene Sandow, look up some of those old time strength and tell me that they don't look phenomenal and by the way, those guys largely trained naturally. They didn't even take supplements. Crating didn't exist back then. Look at their physiques, they worked out three days a week, maybe four days a week full body routines and they looked phenomenal. So for most people full body is just tends to be the most effective. And with that, look, we record our podcasts on video as well. So we are audio right now. You're probably listening to us through your phone just in your ears but we're also on YouTube. We're on a channel Mind Pump Podcast where you can listen to podcasts and watch us and I promise we're not as good looking as we sound but it's still fun. So make sure you come check us out.