 You just tuned in to the world's number one fitness health and entertainment podcast. This is mine. All right, got some cool stuff for you today. Here's what you got to do to get the cool stuff. Oh, what is that cool stuff? This is what that cool stuff is. It's red juice from Organifi. You get a free container of red juice from Organifi. This is energy producing. It's got Cordyceps, Rodeola and more. Take it pre-workout, stimulant free. It's good stuff. Here's how you win this. Leave a comment underneath this video in the first 24 hours that we post this video and then Doug is going to go through the comments, pick the best one. And they're the one that's going to get that free red juice. The one that's going to win that. So make it a good comment. Say something you think Doug will really like because he's the one picking it. And you know, Doug, he's a little picky. By the way, turn on your notifications so that you know when we post these videos because we give stuff away all the time and you got to get in in the first 24 hours and then of course subscribe to this channel. One more thing before this podcast starts. We are still running the promotion on maps, hit maps, split and the Bikini bundle. All of them are 50% off. You got to go check them out. Go to mapsfitnessproducts.com and then use the code spring break. All right. Enjoy the podcast. Which one of you guys started the fire on YouTube with all the trolls? We started the fire. Yeah, it was always burning since the world returning. We're going to blame it on Justin. Why would he? Which one? Good. The CrossFit one is going, of course, what do you mean? Which one? Of course it's going nuts right now. Yeah, of course. We knew that was going to happen. Yeah, you know, that's where they hang out apparently. You know what I find, you know what's funny to me is, okay, so I guess if I had to identify with a modality of training, it would be bodybuilding. If I had to, like if you had to put me in a category of how I train most often or what I would I gravitate towards the most, it would be bodybuilding. Which I find it funny that people get insulted and they feel the need to defend CrossFit when we talk about these things. It's like, if you were to talk shit about bodybuilding as, oh, it's a terrible way of lifting and like, I wouldn't who I am. Right. I wouldn't feel the need to like come rescue it. And we're like, well, that is so wrong. And you don't know what you're talking about, Sal. There's one thing to talk about. Drinking the cooling. Well, here's the deal. Okay. It's you have to get more specific. So you could say bodybuilding training sucks. Okay. But why? Why do you say that? And then if someone sits down and lists, well, if you constantly isolate muscles, you create maybe some dysfunction. It's aesthetic focused. So you don't focus so much on mobility and on functional strength and movement. Those are actual good critiques. They can be very good. Absolutely. And say, you know, we talk about how many people get into the gym because they're insecure about their body. And I could make the case that, you know, training for aesthetics and, you know, using the mirror and the way you look as your main motivator is actually a terrible way for most people to train and most clients that I train. But I wouldn't get offended by that. No, no, I poke holes in every method that's out there. Look, look, you're only when we talk about that one. Okay. Here's this is what it reminds me of years ago. I don't know if this is probably, I think it was 1994. I want to say, I remember I was watching TV and this commercial comes on TV. And it's like this cartoon character and he's like punching the ground. And it's like ultimate fighting championship. Find out which martial art is the toughest boxing versus judo. Taekwondo versus karate. And it was like this huge debate back in the day. When I was a kid growing up, you'd watch martial arts movies. And it was always Kung Fu versus karate or boxing. And it was this huge debate. Which style is the most effective five finger death punch? And you know, we ended up figuring out through mixed martial arts that, that all of them have strengths and all of them have weaknesses. Right. And the best. And guess who the biggest badasses are? The guy that can do all of them. The one that utilizes the strengths and nullifies the weaknesses. Okay. Similar with training modalities. Does yoga have strengths that are superior to other forms of modalities? Yes. Does yoga have weaknesses? Absolutely. What about bodybuilding? What about powerlifting? What about CrossFit? What about kettlebell training? All these things have things you can learn from. And use together to construct the mixed martial art of training, essentially, for the average person. Now, if you want to be special, let me put it this way. Using the same martial arts argument. If you want to be the world champion at Shotokon Karate, does it make any sense to train in wrestling? Or devote any time to wrestling? No. No. The sport of Shotokon Karate is specifically karate. Your best bet is to focus all your time on karate. So if you want to be the best CrossFit athlete in the world, Right. makes perfect sense to go focus all your time across. Same thing with powerlifting, bodybuilding, etc. But if you want to train your body, the average person, want to be fit, well-rounded, your best bet is to take a little bit from each one. And of course, you're going to lean more in one direction than the other because of your preferences. Like if you like squatting and deadlifting a lot, you're probably going to do more powerlifting than the other types of lifts or modalities. But you can take a little bit from each one. Yeah, but we don't want 1500 episodes. And we've poked holes in every modality. Every modality. We shit on everything. But only when we talk about that one. Dude, we get this, this, this, the feedback is crazy. It's always people that get so butt hurt about talking about CrossFit. There's a bit of a cult, a bit. Yeah. Come on, Jesus, it's ridiculous. Well, and here's the thing, because people will say things like, Oh, you know, I work out at CrossFit Box and the way that they train, they teach technique and they focus a lot on form. And it's very appropriate to the person's level. And there's lots of individualization of the train. My question for those people is functional training. Yeah. Well, my question is always this, what makes a form of training CrossFit? Right? What are the things that make it CrossFit? Yeah, please define it to my best estimation. And I pretty good. I know this. I know I understand CrossFit quite well. And I know you guys do too. To my best estimation, what makes something CrossFit literally is the sport of CrossFit training for the sport. Other than that, what they're utilizing are deadlifts, squats, presses, cleans, they're running, they're doing exercises and doing them all right. Does it make it CrossFit? What makes it CrossFit is when you make it the sport of CrossFit. Even if you want to go into the modality of it, they've pulled from every other functional training method that already existed. So it's like this culmination of all these other training methods out there that, you know, does have legitimacy into it. But what makes it CrossFit is the intensity, it's the competition of it. It's the actual sport of it that, you know, differentiates it from everything else. I think it's the feeling of superiority that I love to just poke at because I think they think that many people that take it believe that. And we now mind you, there's a lot of people that listen to MindPub also do CrossFit are in our community or fall in our forum that are not like that, that are like understand the points. But and they can say, hey, I like doing it. I love the community. It's I've been very consistent with it. I totally hear all the points that you guys make. I try and make adjustments into my routines and add mobility days and do things like that. But yeah, I totally get it. But it doesn't mean we're telling people, don't do it. It's just when we think I, when I talk on this podcast, the person I think I'm talking or who I'm trying to communicate to are the people that I trained for 20 years, those people. Yeah, average person, what's getting shaped? Yes, not the supreme athlete who who is who is trying to compete in CrossFit. I mean, by all you should be doing that, if that's what you want to do. I'm talking about, you know, Susie, who's 55, had three kids, tried to lose weight 20 for the last 20 years. Yo, yo, dieted most of her life, which by the way, this is like 70 percent of the clientele that would come through the door of a gym that would hire a personal trainer. That's who I'm talking to. I'm not talking to you 20 year old kid who's in great shape, great mobility. And you know, I have weight issues and there was a comment in there. Well, one guy's like, I lost. I think it was, I don't remember what it was, like 80 pounds doing CrossFit. You know, therefore it's amazing. Well, okay, let's let's let's just use something else. I lost 80 pounds playing basketball. I lost 80 pounds playing soccer. I lost eight plans doing jiu-jitsu. Does that make it the best form? Maybe for that person. Look, if you love it and it's working for you, actually, I'm never going to argue against that, right? Unless you're getting lots of injuries, unless you're, you know, complaining about problems. I'm not going to argue that. It's obviously worked for you. It's obviously brought you more benefit than good. Yeah, but you got to be even careful saying that because the sustainability of it, you as a coach that's experienced, you know that, like somebody could easily. Right, I don't recommend any hardcore sports for weight loss. Yeah, I mean, somebody could easily lost 80 pounds by, you know, grossly reducing their calories and running five miles every single day. And just because they liked doing that during that time and that's got them those results. Me as a professional would still not recommend that as an ideal way because what I know is the sustainability of that long term. It's just not realistic. Most people will not run five miles a day and eat 1,300 calories forever. And so even if it did work for you and you do like doing that, that's the problem that I have. Well, you know what the issue is. And you guys, we see this in diet culture as well. If somebody does something and it gets them to lose weight and change the way they look or the way they feel. They're a fervorous evangelist at that point. Yes, they're they're so married to it. So you could talk to talk to anybody who's lost a lot of weight doing keto or going vegan or paleo or whatever, cabbage juice diet, whatever. And what you'll you'll get is a somebody's very religious about what they just did. Well, you mean, you could bring it instead of diet, bring it back to training modalities, people get the same way with that. That's why there's a community of power lifters. There's a community of crossfitters, a community of bodybuilders. And so it's no different. I'm I talk to them the same way. It's like that when I was bodybuilding, one of the biggest flaws that I saw on my peers was that's the way they always trained. It's like, dude, you guys know that if you just moved out of this, you know, supersetting, isolation, exercise, pumping exercises all the time, you would see huge benefits if you power lifted for a little while. Like you have no idea. That's actually a great, a great point is that even if you are extreme in one of the sports, there are some things you can learn. It doesn't have to be a ton, but there are some things you can learn that will also benefit you. For example, bodybuilders that take from powerlifting, they build more muscle as a result of doing that. Some of the best power lifters in the world, excuse me, the bodybuilders in the world were power lifters at one point. Ronnie Coleman is a great example of that. You know, you could do that for most of these modalities. And I think you're doing yourself a huge disservice when you put yourself in this camp and it's us versus them mentality because you're no longer open to growth. You're no longer open to progress or even just seeing what's not working for you. Make no mistake when you get stuck in a mentality, you can actually do yourself quite a bit of harm. I mean, going back to the diet thing, I can't tell you, I would get messages from people, especially when we first started the podcast. I get messages from people who are like, hey, Sal, I've been doing keto for four months. I feel terrible and very constipated. When is when is my body going to transition? When's it going to start feeling good? Like it's not been four months. It's not working for you. But because they're so stuck on this camp that they're ignoring their body signals. You see this with training too. Hey, Sal, I lost 40 pounds doing CrossFit, you know, but I had to get a shoulder injury. You know, I feel really run down. You know, I got my testosterone levels checked. It's down. So, you know, when is that going to start to reverse? Well, maybe that's the wrong modality for you right now. It's literally everything we've learned over the past year or two is how tribal everybody is and how much they don't want to hear a counterpoint or invite a discussion of, you know, admitting that there may be some flaws, you know, in the methodology. They don't want to like examine that and think critically about things. Yeah, I know. It cracks me up. Yeah, it's always it always cracks me up. And I think I think part of me likes to trigger it. Yeah, it's like, let's start this conversation. Yeah, because I feel like we again, we've talked about all the other modalities in this podcast, but nobody brings that up. Everybody's like, Oh, these guys talk shit about CrossFit. It's like, bro, we talk about every modality every and everybody. And by the way, everyone is just as guilty of gravitating towards one modality and sticking to it. I mean, that was a lot of the motivation of starting the show was that we wanted to break those barriers and teach the average person that there is something to take from power lifters. There is something to take from kettlebells. There is something to take from CrossFit. It's easier to stay in that one train of thought in that same pattern because it's your body. Like it likes that. I want to keep doing what I like to do. I don't want to challenge myself. I get it. We're the same way too. We're just as guilty as a human condition. Yes. When I assess the way we all train, we all tend to gravitate towards the things we like most, but we're all aware of it. And we all know, like, OK, it's been a little while. I've been pushing the weight too much. I need to get out of here, go into my bodybuilder way. Oh, I need to go mobility focused or I'm going to pull the kettlebells out and get working on some rotational stuff. Like, so, yes, I mean, I'm just as guilty too. But I'm also aware enough to be OK that when someone, you know, points out one of those modalities as having flaws, I don't get attacked personally like it's you're coming after after me. You're like, oh, I could say is like, yeah, you're right. That is a flaw in that training modality. Well, I mean, look, again, to just to hit the other side for as long as I've been in fitness professionally, which is over two decades and non-professionally, which is much longer, no strength modality at all was able to get people to squat and deadlift and to use bumper plates. None. Bodybuilding failed at that. Powerlifting failed at that. Weightlifting failed at that. It was CrossFit. It was CrossFit that literally got people to squat and to deadlift and to use platforms. Before that, you could you would not find a platform. It certainly didn't invent it. No, you would not find it in any gym and you would not. And literally, I would manage these 40,000 square foot facilities. There would be one squat rack and nobody would use it. And deadlifts, God forbid, you saw a deadlift. People would freak out. So CrossFit single hand. That's why I'm grateful for CrossFit. It single handedly got people to do some of the most effective exercises known to man. Does that mean I can't critique some of the other shit? Absolutely. Now evolve and be better. Yeah. That's all I'm asking. Since we're on the training tip here. So a study came out. Here's some more controversy. Comparing two exercises for blood, for for glute development, for butt muscle development. Blunt. I know. Blunt, I was just saying. For butt development, it was the hip thrust and what? And the barbell squat. Oh, so they compared the two to see, OK, which one builds more mass in the glutes and believe it or not, the design of the study was actually quite good. Let me hear it because there's a Brett Contreras study. No, it wasn't. And, you know, OK, I'll have to pull it up to give you those details. Has Brett commented on it yet, since I know this is his wheelhouse. This is a relatively new, this is a relatively new study that came out. But it said, and literally it was not bad. On weeks ready for this. So this is this is what they did for for both groups. They took two groups of women and they did one group did squats. The other group did hip thrust on weeks one, five and nine. The women did 12 to 15 reps with 30 to 60 seconds of rest on weeks two, six and 10. The women's did four to six reps with three to four minutes of rest on weeks three, seven and 11. The women's did 10 to 12 reps with one to two minutes of rest. So they periodized well. So they did a good job for both. OK, yes. So it was not not bad design, right? And the whole thing was 12 weeks long. So it's it's a short, relatively short study. Yeah, months long. But I mean, you know, most studies are that long, right? Yeah. So over that over that course, here's what they ended up finding. They ended up finding that the the squat ready for this. The both exercises saw growth in their quads and glutes. But the squat led to more than double the glute growth. What twice as much muscle in the butt. And then, of course, expected six times more quad growth. So obviously, the quads way more growth with the squads, but twice as much growth in the butt from doing a barbell squat. Oh, my goodness. Now, you know, it's like what we've been arguing. Yeah, we've been saying this for a long time, that the barbell squat is the best glute exercise, generally speaking, for most people. But however, there are cases where the hip thrust is probably better. For example, people who's quad dominant, quad dominant. Yeah, you're getting twice as much butt growth, but six times a quad growth. So that was all quad. This is what I was going to ask her poke holes in that study is that we're assuming that I'm based off of this study, for sure, these, the ladies that were squatting had good mechanics. Because if they at all had, if they had any sort of issue like that where they're quad dominant, you would see huge discrepancy in that for sure. Yes. And then, then what you might see, and that's where case by case, this matters, somebody who actually was doing an isolation exercise like a hip thrust for the glutes would see potentially more results from that because they don't know how to activate their glutes in a squat as well. Yes. If you're somebody who's butt, you just don't activate very well when you squat. You don't feel it very much. Your quads respond. Your butt doesn't. A hip thrust might be a great exercise. By the way, they're both great exercises. If they had a third group and they compared the third group to the other two groups and the third group did both and hip thrust, then you'd see the most glute growth in my, in my. It's very complimentary to squat. Yes. And that's the thing. And like, that's a great point in terms of a quad dominant type of situation where you're recruiting already heavily from the quads. You know, it's just inevitable that you're going to have more growth. That's right. And that's very common, especially with a female client that is coming to you to build their butt. They probably have that issue. I would say more than half the time when I got a client like that that came to me and said, Adam, I've been trying to build my butt forever. And I just, all it does is get my legs more developed, at least half the time. But what we know with the squat is just like you have to produce a lot more force to pull off that movement. And so you have to actively recruit a lot more muscle fibers to generate this type of force and get involved. And so that's what creates this louder signal, which growth has more potential. Not to mention too, you've got, you know, you've got three parts of the butt. And part of that is stabilizing the hips. And there's a lot more hip stabilization when you're going, when you're going into a deep squat than there is in a more of an isolated exercise, like a hip thrust. And the, the, the most glaring difference is the range of motion. Your, your glute range of motion, the hip thrust is half what a full squad is. It's a very full range of motion. It just hinges, really. Right. It's almost an isolation exercise. If you, I mean, your knees are involved. I consider to, I consider, even though it's technically not, I consider hip thrust an isolation exercise. Yeah, it's much more, right? The knee, knee extension is minimal. It's mostly hip, right? But they're both awesome exercise, but it's a great study because they designed it very well. They compared the two groups. They did good periodization. And what they found is what we've experienced with our clients, the barbell squat is the king of, of butt building or just lower body exercise. But let's say you're a woman. By the way, a lot of the way your body looks isn't just your absolute muscle size. It's also your proportions, right? So, so let's say you want your butt to grow. Sometimes, even if you make your butt grow a little bit, but your legs are smaller in comparison. Now it looks like you have a more balanced looking butt on your physique. Now we're talking more of a, you know, like what you would, how you would judge a bodybuilder, a bikini competitor. Right. So in something like, if you're a woman, you're like, I don't want my legs to grow or sculpt at all. I just want to grow my butt. A hip thrust might be, you know, your prime exercise. Well, I mean, that would be an example would be like we're just, we're just mentioning that, you know, over half the clients that I got that came to me that way, they would be an example of, okay, I don't, I can't take that girl who just came to me and said, Adam, I keep developing my legs and I can't develop my butt and I'm not going to throw her on a barbell back squat right away. That's not what I'm doing with her. I'm doing exercises to help her get connected to the glutes, which that's where hip thrusts are incredible for. I mean, talk about such a great exercise for somebody who never feels, you know, butt exercises in their butt, you're going to feel your butt in hip thrust. Yeah, I've been doing them relatively regularly for the long, actually the longest period I've ever done hip thrust. I have a hard time watching you do that. I know, it gets you, makes you a weird boner. Yes, it's just weird. Don't make eye contact. But I'll tell you what, the carryover that I'm seeing for squats and deadlifts is quite awesome. It's definitely an additive exercise. Now I would think deadlifts. I would think it would have a lot of carryover in that lockout. Yes, I would think deadlifts would have a massive carryover. More into my deadlifts than my squat. But you know, here's the thing about squats, dude. If my squat goes up, my deadlift goes up almost every single time. So anything I do that makes my squat better, my deadlift goes up. In fact, I can not deadlift, get strong on my squat, go grab a bar in three weeks or four weeks and see that my deadlift. Oh, interesting. Yeah, not the other way around. If I just train deadlift, my squat goes up. You know, I've never paid attention to that. That's interesting. And I don't know if that's for everybody, but I think it's relatively common. It definitely is for me. You know, I wanted to ask you, Adam, I know you're doing the reduction in caffeine and you've been using the red juice more consistently? Yeah, I just stopped, actually. Okay, so how long did you do that for? A week. Yeah, about a week. So today, your first caffeine day back? Well, technically, it was yesterday. Okay. Yeah, technically, I was back on caffeine again yesterday. So tell us, you survived. So what was the, how did it feel going off using the red juice? Because the red juice has no stimulants, but it's got the rhodiola and the cortisol. So I should be, okay, I need to, I guess, clarify too. I don't, I didn't fully go off. And sometimes I do this. Sometimes I do go completely off caffeine. Sometimes I just reduce it down to my cup of coffee in the morning, right? So I love, that's part of my routine. I like Justin. I like to, first thing when I wake up, I like the smell of the coffee in my house. I like sipping on it now on my drive over here. So, and really, when you're talking about a cup of coffee, what are we talking about? 60 to 100 milligrams of caffeine. Depends how big it is. Yeah, it's just a normal coffee cup. Probably around 100. Yeah, so 60 to 100 milligrams of caffeine. But where I can get really out of control is the rock star, which is 220 milligrams. And then the pre-workout, which is like another 250 milligrams. You're talking about 500 more milligrams. And that's kind of my peak, right? Like a coffee, a rock star, and a pre-workout in a day. Yeah, what's a nitrous? Like 200? Depends on the size. Yeah, but it's typically stronger because it's cold brew. And when they cold brew it, more of the caffeine, because they let it sit in the cold water. Right, so sometimes I'm riding high. So depending on how long I've been riding high, sometimes I'll go completely off for like a week. Sometimes I'll just reduce all the way down to my cup of coffee, and then I'll re-introduce things. So what I did this time was actually only just reduce down to the cup of coffee. I eliminated the 200 milligram either pre-workout or rock star or post drinks like that. And I replaced with just the red juice. When I do that, you know, it's not, I don't feel that bad. You know, you've talked Sal before, like you're so sensitive to caffeine and when you go up high and then you come off like you feel miserable. That's cause I go cold turkey. Yes, yeah, I don't like it. I'm gonna do what you did. I'm gonna do it with the red juice. I've done it before and I do notice that it does take the edge off. Cause what sucks when you go off caffeine, cold turkey, is you literally feel like shit. Yeah, I'd get a headache from that. If I went from the- You do? Yeah, yeah, I would get a headache from going that high. So I don't get a headache. I just feel depressed for like a day or two. It's actually very nasty. Like I feel irritable and just, ugh. What's awesome though is that, so I did that and then today I had two cups of coffee and I'm flying. Yeah, now you're on fire. Yeah, you know, flying off a two cups of coffee where I was, I barely would feel two cups. You see they have the individual packets now? Yeah, I saw that. So that's good. I like this and I like the new packaging that they put. So it's got the cordyceps and the rodeola in there, a little bit of beet juice. And do you think the cordyceps is part of what is mitigating the coming off the, explain that? Any adaptogen theoretically, which cordyceps you could classify as an adaptogen will help with your body dealing with any kind of stress which would include coming off of a stimulant like caffeine because caffeine increases circulating levels of catecholamines, right? So you go off. I guess technically you could say it's kind of a stress. So yes, it might help. I think it's more the rodeola. The rodeola is a by itself. Which is funny because I don't like rodeola. High doses neither do I. Yeah, if I take too much, I'm like this with ginseng. You ever take ginseng? I have, but I don't think I've ever paid attention to like how it makes me. Not Siberian ginseng, but the legit panics red ginseng. Like the one that's like, they would say it's very yang energy or whatever. If I take like a small dose, I actually get good energy for it. I take a big dose of it. You ever buy those, you ever see those like, they're like glass vials at the health food store? They look the same. They've been around forever. And they're in that box. You know what I'm talking about, right Doug? And you put the little straw on there. That's a strong ass dose of ginseng. If I do that and I do that two days in a row, I feel like I have a fever like the next day. I don't feel good. Same thing with rodeola. Do you remember when we were working with Phidade and they had the one, I forget what color it was, which one it was that had the rodeola in it. I think it was the teal one. I want to say it was that. I don't know if you guys remember. But I know it had rodeola. I don't know if it had ginseng too, but I do know that that made me feel like shit. Like down. Yes. It makes me sleepy. I would take it, thinking that I'm supposed to feel better and energized because that's what they say you're supposed to feel for rodeola. And I would feel actually super tired. I've been tripping out on Pure. Organifize Pure. So is there lines main in that? Yeah. Because there's been a bunch of research on psilocybin and the MAPS Institute and all that has been going through that. I just found out the UFC, I guess, has been making a lot of efforts towards taking fighters through some of their research on utilization of maybe micro dosing psilocybin in order to gain some kind of neurogenesis from that and help rebuild. Can you flush it and stuff? Yeah. Wow. Yeah, they're brain health. And so I've been looking into that. I've seriously been addicted. I've been taking it quite a bit, especially before podcasts, but I've noticed that I can recall information a lot easier. Yeah, you gotta be consistent with. Very consistent. Lines main works better the longer. We should get back to that. I remember when we first started working with it and they got the pure, I remember us like for a while there. You know what's interesting? It's noticeable for me. Back to what you were saying about like the ginseng or rhodiola, making, you know, there's this paradoxical effect sometimes with certain compounds. For example, for some people, caffeine, once they hit a certain point, not only does it not make them energized and makes them sleepy. So have you guys ever experienced this? Well, didn't I? Where you go too much and then all of a sudden just makes you tired? Didn't I bring up to you, I thought I read somewhere a long time ago that caffeine technically is supposed to be a downer and the feeling you get of energy is the body fighting against that. I can't remember how it works. I read that somewhere and I don't know what you're talking about. It blocks certain receptors and then it causes a flood of chemicals that give you more energy. But on it, but it's a stimulant, right, caffeine? But for some people, once they go past a certain amount of caffeine, this happens to me. They get really, really tired. This is true with other compounds. Benzos, which are anti-anxiety medications like Xanax, for some people, there's this rare situation where they'll take them. Not only will it not give them relief from anxiety, it can make the anxiety way worse. And then the weird thing is they'll take more, thinking it's supposed to help and then they'll get fucked up. So this is part of what motivates me to come back off the caffeine is when I notice I start pushing what I just said with the two like Rockstar or like Hyde caffeine, the pre-workout and then plus a coffee, it starts to become, I feel adverse effects from it. I actually will, sure, instantly when I'm drinking it, I feel like just makes me normal, maybe a little energy, but then in like two or three hours, I feel super lazy and tired. And then even worse, I still have a hard time sleeping. So it's like, it makes me tired feeling because I have that much caffeine in me, but because I have so much caffeine in me, I also have a hard time sleeping that night. So it's this awful cycle that I get in when I really push the caffeine high. And that's what, it's so easy for me to motivate myself to wing myself, or wing myself back up and do that. You know, it's funny about supplements and compounds. There's the ones that help your body improve itself over time. They're not usually as popular because you don't feel them right away, right? But they're ones that do improve your body's ability to recall information or reduce inflammation or whatever. The ones that you usually feel, you'll take them like, well, I really feel this. Typically your body will adapt in a very short period of time, weeks usually, in a way that make those effects, then start to go away. This is true for testosterone boosters, libido boosters, energy enhancers, you'll take them. If you adapt quickly, it's like, it's not gonna last. Yeah, you can say, oh, this is great. You know, I'm taking this, you know, whatever compound and I have more, higher libido or better erections like with longjack or with horny goatweed, but you take it for about a month or two and then all of a sudden it's not working anymore. Your body adapts, so it's a good idea to cycle these things. So I came across something pretty cool. I don't know, you guys probably already know about this. I didn't know about this. You know how they found the Dead Sea Scrolls like in these caves long time ago? Vaguely, I mean, isn't that something like old, those are like books that were not included in the Bible? Well, like most of it was books included in the Bible. So they were made out of papyrus anyways and they lasted, but there was one in there that was like a copper scroll. And so this copper scroll was actually like, it basically is outlining 64 different treasures in terms of like gold and silver, like distributed. Yeah, in different places. And so they've been decoding this for years and they're starting to kind of deduce it down to actually not being near Israel but being more towards like Egypt. And so like, there's all these like treasure hunters scrambling out to try and find this stuff. Do any of these treasure hunters ever find a treasure? Well, I was just, I know, I'm serious. No, there is, there's a couple. Well, there's been one. Ah man, we were watching this show. It's funny cause me and Courtney watched all of these shows, you know, all these ones on Discovery Channel like, oh dude, we hope they find like Oak Island and like all these things. Like I love the history that they try and uncover with it but it's so boring the shit that they find, right? It's like, oh, I fell in the nail and let's go take it to the labs. So what happens if you find old gold? Can you keep it and can you then sell it and make money or does it get claimed by the country of origin? Does it go to a museum? I think, yeah, you actually have to work that out ahead of time and get a permit and then, yeah. And then a percentage of it goes to, yeah, the country or, you know, or they like the, I don't know, you work it out with them and you basically like receive the rest of the treasure. So you think- But having a possession is nine-tenths of the law. No, what? Yeah. I don't think that's always true. Okay, let me put it this way. Let's say you find a Da Vinci painting, like you bought a house in Florence or something like that. And you're just living there and then you go- And it was included all the furniture. You're gonna put a pool in the backyard. They start digging like, oh my God, and you found a painting from Leonardo Da Vinci. That ain't yours, dude. That's not gonna be yours. It's on my land, yes it is. It ain't yours. I don't think it's yours. I think stuff, certain cases- So actually, that's not true, okay? But real estate law, okay? Doesn't work that way. In America? Yeah, we actually, you get, I actually, not only do I own that, I own like, I think- Airspace. Yeah, I own the air like up to like 50 yards above my house. That's such a weird thing. Yeah. Oh, because you could build on time. And below, right? So it makes sense now, especially with, yeah. But- Just like fly over. Well, look, so I don't know how it works here in these states, but I do know in Italy that there were cases where construction workers in Sicily were, there was a company that was building like a hotel or something. They were digging. Oops, we found some Roman ruins. Done, halted. The state stopped. All the construction, they're taking over now because we got these ruins- Well, I mean, okay, now that would make sense if this is like a, you know, city that is like, you know, coming in and paving roads or, you know- Most of the private construction come, put around like a private owner. Oh yeah, see, that's different. I think. That's lame, bro. What's the point of being a treasure hunter if you got to give your shit up? Like people like- Well, yeah, most of the time it's a waste of time. You must be- Like Doug just pulled up something about that in terms of like, if it's, yeah, like the country will like take all of the earnings. So you must have to already be rich to be chasing a treasure because- And I think too that like, if it's in the ocean, you have a higher likelihood of keeping a lot of it because it's kind of gets tricky as to who owns that. Here you go, Adam. Oh my God. There you go. Hey, you and your real estate law could suck it because look at this. This is the federal bullshit laws, I'm gonna call this right. In the US laws vary by state, but the general conclusion is that going treasure hunting is a waste of time because you likely can't keep it. The Archaeological Resources Protection Act of 1979, of course, states that any archaeological resources found on the land of the state belongs to the government. Boom. So, wow. You know what, how many of these assholes are actually searching and don't even know this law? You know what? Yes, you know how pissed you would be, you spent like 20 years in the museums and all that. Like, for some reason- You have to be wealthy already to even consider being a treasure hunter. I think this is what you end up doing. You're digging in your land, you're like, oh my gosh, I just found another dead sea squirrel. You ain't telling anybody. You're going to the black market. Who wants to buy this? That's what you're probably doing. Otherwise, you ain't making shit off of this. This reminds me of, I don't know, it reminded me of it. Did you guys hear about that? There was a snorkeler or a diver off the coast of Florida. He was diving. Oh yes, you brought this up to me. Was this off air? We talked about this? We might've talked off air. Yeah, you found the cocaine, right? He found like, I don't know, like 30 bricks of cocaine. They must've dropped it, you know, because there's always boats or whatever. Yeah, we were speculating on what we would do. You were like, oh, I would keep this shit. I was like, no, you wouldn't. Bro, you just stole some drug dealer. The cartels are monitoring that, dude. Yeah, that's cartel drugs, bro. I know, but you'll probably be afraid, right? You'd find it and be like, oh, what do I do? 100%, I mean, you only, you trade it, you turn it in. 100% you trade. Who'd you sell it to? You know, somebody might keep a brick. Yeah, I only found 29 bricks. Yeah, that's the only thing I found. No, I mean, the cartel or mafia, whoever's drugs it is, would love to see that it's gone and that the government doesn't have it. Yeah, the government, the cops don't have it. That means there's some average Joe out there with their drugs. Dude, they're getting creative. I saw a video the other day of the National Guard literally they were pursuing a submarine, a freaking submarine that was made, the cartel made. And the submarine was, it's not like a full-on submarine. It's enough to evade radar. I brought up the documentary before and I can't remember the damn name. You know, our audience is normally gold for this. There was a documentary on this guy in Miami who started a boat shop, Speed Boats, and that he used to, you'd buy these Speed Boats and they would be like $200,000, what they would include is the shipment of cocaine or whatever like that. Cigarette boats? Yeah, and they made so much money that I think the way they ended up getting caught was they ended up buying a submarine. Oh, like a legit submarine. Yes, like a legit submarine. From the old Soviet Union. Someone's gotta help me out with the documentary because it was really good. In this video, they're pursuing this submarine and again, it's like it's just under the water. So just enough to evade radar, right? But you can see like the- You can see the top of it. Yeah, and they were following next to it and the freaking National Guards guys jumped off the boat on top of the submarine and they're bait with the butt of their gun. They're banging on the hatch. Get out and the guy opens it up and they're pointing their gun inside. I'm like, oh my God, these guys got balls the size of freaking watermelons to do that. You know, you brought up real estate. So I got to, I was yesterday, I was reading a bunch of stuff on a recent article. I forget the name, NORAD I think is the name of the article I really like, the stuff that they put out on. They just a lot of analytics. It's a long read, but really good. Interesting fact, right? So I'm all, obviously I'm always trying to figure out like time this market. Like, and there's tons of articles out there on are we heading for a 08 crash and are we, is it gonna continue to boom through this year? And like everybody has a debate and argument. Well, and I like to look at all the analytics and then make up my own mind what I think is gonna happen. Part of the things that are driving this we know are interest rates, right? Part of why we have this crazy, you know, continued growth in the real estate market is because even though housing prices continue to skyrocket, someone that buys a house today is really not spending that much more money monthly just three, four years ago. Because of the interest rates. Because the interest rates are so low. So that's part of it. Another thing that's driving it like crazy is in 2018, right? So just two, two and a half years ago or whatever like that. Millennials represented the smallest percentage of home buyers in 2018. Today, they're the greatest percentage of home buyers right now. So you have a flood of a generation of people that are now at the age that they can afford to buy that are trying to buy with interest rates at record lows. And in addition to that, inventory is at its lowest since 2005. So when we had that huge boom in 05 when everyone was, so there's not enough real estate interest rates and we had the most people coming in to buy. Is that because they're preventing a lot of foreclosures? So that was a theory that I had earlier like last year. But the truth is, we're not gonna see foreclosures, like the moratorium again is being told that they're gonna lift it again. I think at the end of this month, I don't remember the exact date, it's just keep moving it. Yeah, they keep pushing it out, pushing out. But I don't think it matters, even if they pull that moratorium and we're gonna have some foreclosures. I mean, that's inevitable, right? But I don't think we're gonna see these record amount of foreclosures because most of these banks would, banks don't wanna foreclose. You have to first understand that, right? A bank- It's a loss for them. They do not, they wanna keep collecting, they're in the business of collecting interest. They do not wanna, they're not in the business of- Yeah, that's damage control at that point. Yes, they absolutely, that's what we saw in like 08 and 09, like they didn't come get houses for years. They were hoping to work things out. So they don't wanna get houses. They don't wanna collect houses. And so you have to understand that that's the last resort. And when you have these homes that people bought two, three, four years ago, a lot of people, especially in California are sitting on two, three, $400,000 in equity. They would much rather just extend the loan and say, oh, you had 25 years left on your loan. No, now you have 30 again. Well, it is interesting, right? Because, do you guys see the inflation numbers come out? No. Okay, so inflation is going up, but less than they thought, which is funny how they judge it. It's up, but it's not as bad as we thought it would be. Partially because people are not buying stuff as much as they, the demand to purchase things, I think people are scared to spend their money is controlling inflation a little bit. And along those lines now, interest rates are going up on mortgages. Not the big ones, right? You said the jumbos. Yeah, jumbos actually. So all interest rates over the last two months. Because when inflation goes up, that's what they tend to do, right? They throw up interest rates and all that stuff. So it is very interesting. Here's the other interesting thing. When they count inflation, it's funny. They'll take food and gas prices out of the inflation numbers. Oh, it's only, we're only growing it this much, like the two most important things. I know. It's food is gas. Yeah, necessities. But they do expect inflation to climb quite a bit. So the prevailing theory is that we will see interest rates slowly climb. The banks are guaranteeing that they're not going to raise rates ridiculously. So we're not gonna, like you were talking about 3.1 to 3.6, right? So that's the prediction of where it's gonna go. So, and the prediction is that we're gonna still see double digit growth this year in real estate prices. So it'll continue to go all the way through summer. It's gonna stay hot because inventories low, interest rates are low, and there's still more buyers in there our houses. And then we might see a slow up, not a crash or a dip yet, but a slow up to a plateau at the end of this year. My personal prediction is 2022 is when we're gonna start to see the dip. Because of all those things. It's gonna give also construction companies, by the way too, a part of what's caused this is the halt on construction companies. With the COVID and everything like that, you couldn't go out and go build a bunch of new houses. Have you seen the price of lumber and building materials? Yeah, material is going way up. Oh, exploded because of manufacturing. 15% increase. Yeah, it went down. So that alone will make the cost of building new things go through the roof. Right, right. Yeah, it's interesting to see what's gonna happen. Another thing that they're talking about is, so they have these companies that will purchase lots of rentals. And they'll own like 2,000, 3,000, 10,000 units. And they typically own apartment complexes. This is usually how these big companies that own rentals typically invest in multi-unit complexes. But what they're finding now is that these big rental companies, big companies, are now moving into the single family home market because so many people wanna rent now single family homes. They wanna backyard. They want space. More than ever before, normally that market of landlords are small owners. It's not these big companies, but they're finding these big companies are moving into the small family home market, which might drive the price up even more. Well, that's why you see it snatched up so quick. Yeah. You know something that we were wrong about that we talked about was this exodus from urban living to suburban living. And that we've seen like all these houses on the outskirts of cities increasing. And actually comparison, when you look at the numbers over decades and stuff like that, it's all relative. So there's a surge in urban just as much as there is a surge in suburban. It's not out of whack. I think a lot of us thought it was and thought, oh my goodness, all these prices are going. It would have made sense, yeah. Yeah, but it's just as hot in urban. So it's not like you're seeing this huge difference like what we thought earlier, because we heard, you know, of course, the media's talking about, oh, this mass exodus in San Francisco and LA and everybody's leaving, not like what we thought it was. I mean, I do wonder about those cities though, like in New York, San Francisco, LA, like what that market's all gonna look like with like all these vacant buildings. Well, Rent has gone down quite a bit in San Francisco. I know I got family that lives over there. For the first time ever that they could remember. Yeah, I was gonna say, that's gotta be a record. Rent has gone down. I have another crazy stat that I want you to look this up because somebody else, this is word of mouth. I didn't read this, so I wanna know if this is true. I was told by a client of mine, she said that 0.5% of California is how many millionaires or billionaires, billionaires in California, so 0.5%. So wait, wait, 0.5% of California is billionaires? Are billionaires. And of that 0.5%, they are responsible for 50% of the taxes paid in California. In California. Of all taxes paid. Gavin Newsom takes all the credit for that. So there's this big fear of like, you know, the Joe Rogans and all these people that are leaving California. Absolutely. On what that could potentially do. See, fact check be here, Doug, because I think it was either 40% or 50%. But that's crazy. Just say what percentage of California's taxes are paid by California billionaires. There you go. I guess that would be the best way to do it. Yeah, yeah, the best way to Google it. But if that's true, that's crazy. Yeah. That's not even a percent of the population. So 0.5% of the population. Okay, I don't know what that number, I don't know if that number's accurate, but if it was, I would believe it because of the way the tax system is designed, it progresses up as a greater percentage. And I mean, look, if you pay 30% of your taxes and you're a billionaire, or you pay 30% of your taxes and you're making 100 grand a year, in terms of total dollars, way different. Way different. So that would make sense to me. Right, it takes thousands of those people to even equate to that one person. Absolutely. Oh yeah, very wealthy pay a big chunk. I mean, I know we look at their taxes in relative terms, oh, that billionaire, he only paid, you know, $100 million, but he's got, you know, $1 billion or whatever. I get it in relative terms, but in terms of total dollar terms, wealthy people pay a huge chunk. Well, it's an interesting place for California to be and considering that a lot of these billionaires are tech billionaires, which doesn't require you to be here. So that's what I find really interesting is that it's different if you become a billionaire and you have a brick and mortar business that you built in a state. It's a total different thing if you built a virtual business or you are a tech company, right? And you have the ability to probably move any states. You just relocate pretty easily. Well, have you seen, so sometimes states will do that. What states will do is they'll... Entice them to come over. Yeah, you saw that with Tesla and Oklahoma. There's like bidding wars to get those companies. You imagine that, you're like some successful business person and you're at home and then you're like, oh, you got a phone call, who is it? It's the governor of Virginia, huh? Get on the phone, hey listen. Yeah, free pancakes for the rest of your life. You guys move. I'm sold, dude, I'm coming. Oklahoma, here we come. Free pancakes. You know what I'm saying? But you know, back to inflation, I think, so the last time we had big inflation was in the 70s and look at the interest rates back then. They were double digit because that's how they control it. I think it's very, it's more than reasonable to expect that we're gonna be getting some crazy inflation at some point. I mean, we've printed, but okay, this is a crazy... It's impossible not to. You get one or the other, right? Will you either get massive inflation or the dollar goes down to being a peso? Well, that's what happened. That's what happened. So, because if you look at the total amount of money that exists and that's in circulation, this is the crazy thing. The vast majority of it was literally created recently. The last year, 50%, and that's before, by the way, that's before this 1.9 trillion gets passed. I know. So it was already at 50%, another 1.9 gets passed. Now you're talking like 75% of the money is also... That's ever been created. That's not attached to any sort of good service or labor? What the fuck? Yeah, I know. We're just playing with monopoly money now. Yeah, we'll see what happens. Wow. We'll see what happens with that. I guess the best way to protect yourself is to buy, I guess, assets that'll rise in value along with the inflation property being one of them. Yeah, the article actually talked about the increase they predict from now to 2025 for rent, renters, just the amount of renters that will, that are gonna be hitting the market is gonna be a ton. So... One thing I wanted, before I forget, Justin, I overheard you talking about that you're gonna be eating salmon. Very proud of you. I wanna like... What? What? What? I wanna show that I'm not just all fish sticks. Yeah. I have more versatility and capabilities here. Where'd you get the salmon? Butcher box. Oh, it's theirs. I still haven't had that one. You haven't? No, I haven't had their salmon. Doug, you do it, don't you? You get the salmon there? Mm-hmm. How is it? It's good. Yeah. I've only had it a couple of times, but it was good. So this is the first time I'm actually gonna smoke it and put it on a trigger. And so yeah, so yeah, Courtney's getting that all ready to go for when I get home. The key with salmon, this is Doug taught me this. The key with salmon is... Not to overcook it? Yes. I know. It's been undercooked. We went to a restaurant years ago, Doug and I, and we ordered salmon and he goes, I'll have it medium rare. And I'm like, you can order salmon like that? And he goes, absolutely. So I said, I'll do the same thing. Totally different experience. When you cook salmon too much, ugh. I know. Yesterday I had a poke bowl that was with salmon and it's like, it's raw salmon. I like the taste of that better than I like a restaurant salmon that's cooked. I don't think, I think it tastes really dry, dry and like pasted. It sticks to your teeth and all that stuff. No, no, no. If you cook at the right temperature and then if you season it right and whatever, salmon is absolutely, and then you eat it with rice. Oh, is that what you're gonna do? Are you gonna do that tonight? Yeah, I can have it with rice, yeah. Now butcher box salmon, that's all wild caught, right? Yeah. So no, no farm. No, and so you're gonna get a leaner piece of salmon. So if you like really fatty salmon, then yeah, you're not gonna get that with the butcher box. All their meat obviously is the grass-fed, natural, kind of healthier varieties. But yeah, there you go. Yeah, salmon or tuna, I mean those are the ones like if I have to eat fish, like I'm gonna go in that direction. Oh wow, look at this statistic. Wow. The top fifth of households got 54% of all income and paid 69% of federal taxes. So the top 1%, so the top 1% of income earners paid 25% of all federal taxes. So a full 25%, a full quarter of all taxes in terms of dollars was paid by the top 4%. So this is, I'm guessing- That's federal. Yeah, so this is also, this is country-wide, right? This is not just California. Yes, that's correct. So I imagine that skewed even more in California because we probably have some, between us and New York probably had the most billionaires. California has one of the biggest wealth disparities that you'll find anywhere. So that would cause that number to be even more skewed. People don't know this, by the way, because people who've never been in California or lived in California, they think California's Silicon Valley, they think it's LA or San Diego. The truth is California is either really expensive with lots of people make a lot of money. Or, or yeah, or it's like, it's like middle of the country type, you know, where it's like cowboys and farms and that kind of stuff. Yeah, Central Valley, like this is ignored by pretty much everybody else. Like it's part of California. Yeah, you have, Modesto was where I grew up in that area and that was actually rated like one of the worst cities in the entire country. Well, as far as crime, poverty and like jobs, like it was like one of the worst places to live in the entire country. Well, I remember managing my first gym in Salinas and I was, you know, I pretty much stayed in San Jose and went to LA a couple of times growing up. So I never really went to other areas. Remember going to Salinas and seeing cowboys. And I was like, cowboys are in California? They're like, there's rodeos there, dude. They're like, actually California has a lot of cowboys. They have a lot of that, that culture. It's just not in San Jose, you know? So funny. Hey, real quick, before we get to the questions, head over to mindpumpfree.com. We got a lot of free information on there, free guides, everything from guides to help you build muscle, burn, body fat, we even have guides to help you become a better personal trainer. They're all totally free. We wrote them ourselves, mindpumpfree.com. All right, enjoy the rest of the podcast. First question is from vitamin C Na. How much of my daily protein intake can I eat per meal? This is super common. Yeah, this question comes from, because I guess the fitness space, the supplement space in particular, communicates for a long time, they've been communicating that your body can only assimilate 30 to 45 grams of protein at a sitting, which essentially is their amount of protein that you'll find in their bars and their protein powders. And if you eat any more than that, they kind of imply that it's a waste of protein. Here's the truth. The truth is, if you can digest the protein that you eat, then you can eat a lot at one time. In fact, the thing that you should use to dictate how much protein you eat at a sitting should be your digestion, how you feel. If you get bloated, constipated diarrhea for meeting 80 grams of protein, then you might want to, at one time, then you might want to bring it down a little bit. Is it really digesting it, or I mean, if I go and I have three scoops of whey protein, and 10 minutes later, I'm on the toilet and I have diarrhea, did I digest that, then poop it out? And so I still absorb the protein, got the benefits, or did I lose some of the benefits of that 90 grams of protein I just had? I think what you do is, well, you might lose some of it through going through the system too quickly, but I think- You're pooping something else out, by the way. Yeah. It's not that. I think a lot of it- I mean, it looks like whey, kind of. Oh. Yeah. Here's the- Chocolate whey. Geez. My God. That's so gross. Wow. Yeah, you can recycle it, just consume it. That was too far right there. Sorry, this is what happened. No, what I mean is, okay, so let's say you do assimilate the 50 grams of protein you just consumed. However, you've messed up your gut, you've got more inflammation, stress hormones go up, are you going to gain the benefits now? Well, no, because you've caused a negative reaction in the body from consuming too much, in your example, whey protein at what time. So really, that's the thing that you have to use to measure it. The problem is, people look at studies and they say, okay, muscle protein synthesis is maximized. If I have 40 grams of protein, if I eat more than that, then it starts to drop. So I need this much and it's 10% more or whatever. It's all splitting hairs and it doesn't make that big of a difference. The big difference is your digestion. That's what you need to pay attention to. Oh yeah, these numbers are arbitrary at the end of the day. If you're not paying attention to those signs and signals, and this is something that I would really peer into personally because of food intolerances and things that I had to work through. So even restricting myself from eating past a certain amount of time, like if it's 7.30 or so, I can't really eat after that. I know it's gonna affect my sleep. And then when you're- Turning to a gremlin? Yeah, when your sleep gets affected, then your workouts suck. It's like this domino effect after that. Yeah, and I would also look at types of protein. I can have way more protein at one sitting if it's from Whole Foods than if it came from protein powders. Yeah, I agree. Yeah, I don't know if you've ever, have you ever tried to have- No, yeah. So I can eat 80 grams of steak. So 80 grams of protein from steak. I can't have 80 grams of protein from whey powder. So dairy products, it just, it goes right through me. So there's definitely something different going on with my body when I go between the two of them. It seems more bio-available. You know, Rob Wolf actually just addressed this on his Instagram the other day. He got this exact same question. And he did, he did allude the two, the bodybuilder community getting this right with the idea of- The small meals. The small meals, 35 or so grams of protein over the course of four to six meals in a day, depending on how big you are and how many calories you need, as far as the benefits of the, you know, consistent protein synthesis that's happening each time of the protein spike that you get afterwards. And then also the idea that to your point that, you know, when you're only digesting 35 grams of protein, most people's body, unless you have any sort of conditions can handle that no problem without having a major effect on your digestion. So to me, it really goes back to, you know, what's realistic for the client. Like if you have a client who's only eating, say 1,800 calories a day, and let's say she only needs 130 grams of protein, well, you realistically do that in two meals, you know, two to three meals easily. But if you have a guy that's 230-something pounds and, you know, is trying to build and is training like aggressively and burning a ton of calories and needs to eat 5,000 calories a day and 200 grams of protein, good luck doing that in two meals. I just, I don't see that happening, especially if you plan to do that with whole good foods. Yeah, and that's one of the main, I think that's the main reason why bodybuilders eat small meals. It has more to do with, you're eating 5,000 calories in a day. But for most, really, honestly, the thing that should dictate how much protein you have at a sitting is just how you feel in your digestion. If you go off of that, then you're golden. Next question is from Dylan James Russell. I'm curious about whether or not a massage helps promote muscle growth. Also, do massage guns actually work or are they a marketing gimmick? You know, you have the most experience with this, Adam, because Katrina is a very good massage therapist. And I know you, when you guys first got together and you were competing, she massaged you all the time. Yeah, that's why I married her. I mean, that was the, that was the- That's the only reason. That's how she got me, I'm for sure. You know, truth to be told, though, before her, I actually wasn't a big believer in massage therapy. I didn't have any great experiences up into that point. By the way, too, at this point in my life, I don't even know the difference, really, of like a Thai massage, a Swiss massage, a deep tissue, sports massage, all these different types of massages that they do. I have no clue about any of this. And my experience up at that point was, you know, I just felt weird. I lay down there and someone kind of rubs all over me. I don't really feel this relaxed feeling everyone talks about. It wasn't until I met her and she was able to, like she knew without me telling her, like all these problem areas that I was having from training, it was amazing. And then she would go in and it would be rough. Like it was deep. Like she'd go in deep on me, but the release and the feeling I would get afterwards was game-changing for me. And she did this all through the years that I was competing. And I swear that this has a lot to do with what allowed me to recover as fast as I did and continue to scale the volume at the rate that I did during those three years compared to where I'm at now. Like now, obviously we have a kid now. She works all the time. So I don't get massages like that. And I feel how different my body feels today than I did then. It's amazing when you come across a good therapist like that, like just, you don't have to tell them anything. And they already know exactly what's going on with your body. Like what kind of patterns you have throughout the day. And you know, they can identify these muscles and things that need the most attention and work. So that's something that I took on with my clients as well. I used to trade out with one of my massage therapists, clients. And so it was game-changing. I knew for me like I would get a massage and I would work on very specific areas of my body which then would allow me to regain some range of motion so I could work on that with mobility drills and things like that. I think that's the area where we got this wrong. Like we, I think the way we explained it for so many years was off. Like that community, like I remember even when I first met her, they still use like chi and they talk about energy moving in the body. And when you're a guy like me, that's like, nah. That's, I don't, I don't. No, you're training the central nervous system through proper massage. When you're applying pressure on a muscle, the central nervous system reacts and responds. And in one of the main weight reasons, does massage help you build muscle? If done properly, yes. The main mechanism is through improved ranges of motion and better connection to your movements. I had a massage therapist that worked in my personal training studio that was excellent at this. And when I worked with clients and she worked with the same clients, their progress was absolutely, it was so much faster, it was accelerated. So the same way mobility or foam rolling can help you squat better, deadlift better, press better and that kind of stuff, which then will result in more muscle. That's what massage can do. Now good massage therapist is even better because it's very individualized and they can read your body and work specifically on your body. There is a small muscle building effect for massage itself though. Just the pressure on muscle. Same thing with stretching. If you deep stretch a muscle or you apply a lot of pressure on muscle, it does send a muscle building signal. Now it's very small and it doesn't come close to lifting weight. So you can't just go get massages and expect to get results like if you worked out. But it does build a little bit of muscle by itself. So it does have that effect. What about the benefits of like improved like blood flow and circulation and oxygen to a muscle? I mean, if you think of it that way too, if you're getting a massage in the area and if you get improved blood flow and oxygen, which means more nutrients gets the muscle, I would also assume that that would help speed up. Those are the main drivers for recovery. Well, think about it this way. When you have a tight muscle and the way that therapists will communicate is they'll say you have like a knot. Like, oh, you got to get that knot out and then they'll press on it and do the thing and then you'll feel it release, right? Really what's happening is that muscle is partially tensed. So it's just tight and tensed. Overactive. And it's probably protecting a joint or protecting some movement pattern. You've got some bad mobility or whatever. So that muscle is a little tight. But when a muscle is tight, when a muscle contracts, it squeezes blood and fluid out. When it relaxes, it allows blood and flow and fluid in. So if you have tight muscles all the time, you have restricted blood flow, which means you're not going to be able to get as many nutrients to those muscles, inflammatory markers to the muscles. You're not going to be able to build muscle as effectively. When they press on the muscles and work through the muscles and get them to relax, blood flow increases. In fact, this blew me away. The first time I really ever had a good, deep tissue massage, I got off the table and I was pumped like I had finished working out, which tripped me out. Pumped and loose and mobile. That's the biggest thing I noticed now. Like today, we're not massaging like we were back then. If I overreach, which happens a lot when I'm training, especially training legs after a heavy squat or deadlift day, I'm so locked up the next day, it's hard for me to get into my mobility or do my stretching. Where if I got a deep tissue massage, like I was back in the days of competing, I would be ready to go the next day. Sure, I'd still be a little sore, but I would not be nowhere near as tight as I was, which would not limit me in my workout that day. So we agree that's probably the most ideal way to do it. The other part of the question was about the massage guns. And so for them, I look at it as, it's a tool. It's something else that I can kind of pull from, just like a foam roller or something like that where I'm looking at a very tight, very restricted part of my body that I want to sort of regain some mobility there and some range of motion in my workout. And so I'll actually self-apply and I'll use those every now and then. And it does help to get me into that place, but it's definitely a temporary effect. Yeah, and massage guns are, like you said, they're a tool. They're only as effective as the person administering them, right? So, like any tool, you can get a hammer or an ax or whatever. It's not gonna do anything unless somebody who knows how to operate it effectively can maximize its effect. Same thing with a massage gun. So just buying a massage gun and hammering yourself with it, will you get some benefit? Yeah, you might. It feels good, but it's gonna not go last. But if you really know how to apply it, that's when you get, so trainers and coaches probably are better, massage therapists are the best. There's nothing that replaces that. Next question is from Jessie and G. What are some muscle building tips for teenagers? Oh boy, when it comes to muscle building, the best advice I can give to a teenager, and this of course is, you know, with appropriate form and technique, the best advice I could give you is just focus on getting stronger at the big five lifts, at your squat, your deadlift, your overhead press, your bench press, and your row. Just get strong at those lifts and that alone will build more muscle on your body than any other training style or methodology or technique that I could possibly think of. There's a lot of things running through my head right now as far as the things I'd go back and tell my teenage self. One of them would be the over application of intensity. As a young teenage boy, you know, full of testosterone, lots of energy, motivated to change my body. I went thinking that, okay, the more I do, the more results I'm gonna get. And for a kid that was really active, I played sports and in addition to that, I was training six, seven days a week. It's extremely difficult to feed the body enough calories and nutrients to even let the body recover and repair and grow like you needed to. So that was like the first mistake. And what goes hand in hand with that is the second thing I would tell myself, which is track. Today we have these tools that didn't exist when I was a kid. When I was a kid, it was calorieking.combook or night.com was caloriekingbook before.com. I remember those. Yeah, the calorie king book. And then it was just a notepad and paper and I would write out and then figure out where I was. And then I'd have to guesstimate based off of whatever I was reading, whatever book I was reading at the time of, oh, based off my age and how much I was moving, I'm probably burning this much, which God, I can't imagine how inaccurate that was today. We have tools today that are like 90% accurate to what you're burning on a regular basis. So that information was huge. And I didn't get that into my 20s. And when I got into my 20s, body bug came out. And at that moment, I remember realizing like, holy shit, I'm burning like 5,000 calories a day, which is a tremendous amount. But when you think about I was 20-something years old playing sports, personal training, eight hours a day, it's pretty typical for a kid. If you're 25, young man, training eight clients a day. And you already have a fast fatality. Yeah, and I mean, so the amount of food that I was, I needed to eat to make my body grow, I wasn't missing, it wasn't the gym. I didn't need to hit more weights to grow. It was, I needed to either one move less so my body wasn't burning as much or significantly increase my calories. So I would definitely go back and tell myself that. And then the third big like, you know, game changer or paradigm shattering moment for me as a trainer was learning that how important the big lifts were. I was your typical teenage boy who, you know, if I did legs, it was leg press and leg extensions. You know, bench press, sure I did bench press every once in a while, like barbell stuff, but I always loved to do hammer strength and cables. I loved every time I went to a gym, all the new machines. And I really neglected the big five. You know, I'd go back and if I could go back and do it over again, I would tell teenage me, I'd say, listen, all I want you to do are those five movements for the next five years. That's it. You don't have to do anything else. Just those five movements, get great at it. Well, that was my entire answer. So thanks. Yeah. Yeah, no, seriously though, like keep it simple. That would have been my best advice to myself because you're drawn towards a lot of the flashy stuff, especially when you're younger. You see, especially me being in like the athletic realm, you always try to, again, emulate what your favorite athlete is doing and whatever workout they're promoting in their magazine, you know, very similar with bodybuilding. I'm sure, you know, same type of a thing where you're going to look at and idolize these, you know, these behemoths. But, you know, for me, it would really have been to just stay there, stay in the big five, really master the technique. This isn't about overloading the technique because this is really gradually progressing your way up after you've really ironed out and sharpened that technique to the point where you're a master of them. Cause that's what you're gonna carry on for, you know, the rest of your life. That's the foundation. That's, you know, the basis of what you build off of. And it builds the most muscle. I mean, from the, for me, between sophomore and junior year of high school, that's when I started to focus on those. There was a group of power lifters, older guys, that gave me great advice and they were big, strong dudes. So of course I listened to them. And they literally said, get really good at squats, get really good at dead lifts, get a bench, overhead press and barbell row, practice them often. So like three days a week, don't go to failure. That's what they told me. Have perfect form and just get strong and then feed yourself. And from in between those two years, sophomore to junior year, I gained over 15 pounds of muscle, literally grew out of my pants. I remember I had to buy new clothes and it was like the most growth I'd ever seen in my entire life. And it was 100% because of that. Next question is from JBLSZKW. What do you think of functional patterns and their stance that weightlifting in its traditional form does more harm than good? Is that the one dude that we got into it a little bit a couple of years ago? We did. The big unilateral rotational dude that does all the crazy shit. He's in Hawaii. Yeah. Really? Okay, so he's got- He's a really smart guy. He's got really, really good stuff. There's a really, really smart dude. But he falls, you know, pray to that whole, I'm in a camp that you start to see in the space. Just like the conversation we had earlier. Exactly. First off, I disagree completely with this statement. I think what he provides is very valuable. But I think to say that weight training in its traditional form does more harm than good is totally and completely false. There's a lot of value in all the modalities for training. And a lot of what he says has to do with unilateral training and rotation. And I do think they have a tremendous amount of value. Is there value in training with both feet together, barbell work, traditional type of- Absolutely. The absolute strength you gain from that, you can't deny it. No, you can't deny that. You're gonna gain 50 pounds on a squat is gonna be equivalent to a 15 pound gain or 20 pound gain on unilateral exercise. Well, in terms of building muscle and actually gaining size. And there is reasons why people wanna do that. You know, to say that it's doing you a disservice by training that way, I have a problem with that. But I do like a lot of what he emphasizes, which is rotational strength. And, you know, moving the body, you know, contralaterally, you know, doing a lot of things that we don't consider in our programming and we don't see it in the gyms very often at all. And so it's like, he's kind of highlighting stuff that people are neglecting, but he's building an entire camp that's like fervorous, just about that one method. Well, we absolutely consider this in our programming. That's why one of the things that we're most proud of is Maps Prime and the Prime Pro program is addressing these type of imbalances that people have. And he talks a lot about posture, which I know that was something that all of us were big on when we first started this was, you know, we have to address what we would always address with clients, which is, oh yeah, I know Miss, you know, Susie, you wanna lose 30 pounds, or Tom, you wanna gain 10 pounds of muscle, but along the way, we're also gonna address all these issues that are going on in your body. And so that's where I have a lot of respect where he's coming from. I totally get it because he is obviously somebody who's trained a lot of normal ass people like ourselves. That's the reason why I know that we challenge a lot of these other modalities that is pushing the beast mode all out, the CrossFit type of mentality is that your average person has got so much dysfunction that a lot of their work should be around unilateral and rotation stuff. So I can get behind that, but then the problem I have with it is the same thing at the beginning of this. That divisive stance, I just can't stand behind. Yeah, no, I think it's a great way to get attention. I think it's the name of the game with social media. And here's the deal, there's a reason why, I mean, when we all discussed getting in new media as trainers, the reason why it was hands down podcast, the reason why we decided we're gonna do a podcast that's 100% the route we're gonna go is because these conversations around fitness are nuanced, they're not, they're complex. They're never yes, no answers. No, I can't talk about how to lose weight effectively in a post or a picture or if Bench Press is the best exercise for chest in one blog or post. It's a conversation, a lot of it depends on the individual. There's a lot of value in all these different things. Look, even the most useless machine in the gym, okay? Even the, I don't know, abductor machine in the gym has some value to some people. Have I had clients where that was where I took them because I saw value in them? Maybe the least value, but. Right, you get what I'm saying, though. Had some value. This is a Smith machine is like just above that. Yeah, but you get what I'm saying, right? Yeah, yeah, 100%. So traditional resistance training has got lots of value. So there's a lot of stuff that he does. I think he's playing that game where he gets in his camp, puts up his wall, say those, let's make these big statements so I can get more attention type of deal. That's where things happen. Yeah, well, I mean, he creates a really strong fan base that like, our way is right, yours is wrong. It's his tribalism that just persists in our industry which tries to be crazy. Well, he walks a walk and talks a talk. If you look at a lot of the transformations that he's made posture wise, that's his main focus. He does great work. If you pay attention to the stuff that he's really highlighting, he addresses posture, right? And here's the thing where again, I can, I can defend his stance, right? You got somebody who's got, you know, lordosis or they've got excessive, you know, internal rotation of the hip or they're pronating really bad on one side and then you load them with 225 pounds on their back. Yeah, of course. Yeah, not a good idea. Like you need to address all those issues. Or you do a bunch of isolation exercise on them. Right, exactly. So I could get behind a lot of that stuff and the work he's doing is good work. I just, I think I always get annoyed when people are like, this is the way because it is so individualized, right? Yeah, the hallmark of a good coach or good trainer is when they answer a lot of questions. Depends. By saying it depends. Look, go to mindpumpfree.com and download some of our guides. We got a lot of guides, they're all free. Some of them teach you how to build better arms or legs or your midsection. We even have a guide for personal trainers. Go check it out. Again, it's mindpumpfree.com. You can also find all of us on Instagram. You can find Justin at Mindpump, Justin. Me at Mindpump, Sal and Adam at Mindpump, Adam. What do people starting with? They're starting with the wrong impression is what they're starting with. And I think you have to address that first because if you made a pie chart out of everything that you're going to do to enhance performance, you'll find that this pie cut for drugs is probably 15 or...