 All right, Doug is Justin and Adam. They're out of the room, right? They're not coming back. All right. Check this out, guys Real quick. I'm gonna give away something crazy. This will piss them off. That doesn't matter. They're not gonna see this We're gonna edit it put it up. Here's the giveaway. This is massive We're gonna give away all three bundles that we're doing a promotion for right now By the way, only 72 hours left for this particular promotional sale I'll get into that in just a second, but one of you lucky viewers will get all three of them for free and all three of them give you Nine months of exercise programming the first one is for beginners The second one is for people who are intermediate and the third one is advanced when you combine them all you pretty much own Almost every maps program. There is we're gonna give all three of them to one of you Here's how you can enter to win leave a comment in the first 24 hours that we drop this episode Subscribe to this channel and turn on notifications gotta do all those three things if we notify you if we like your comment It's the best comment then that means you get all three of those bundles free now everybody else Those three bundles are 70% off right now or more huge discount We only have three days left for this particular promotion So if you're interested you want to sign up you want to do one of these head over to maps January calm Click on the one that's right for you and sign up Also, if you just want to try one maps program if you want to see what all the fuss is about do maps in a It's the flagship program that particular program is 50% off to help people get started or introduced to the maps Philosophy of training you can find that one at maps red calm But you do have to use the code January 50 for that discount. All right here comes a show one of the best Treatments clinically proven to help with depression Anxiety low libido low drive Inflammation it's not a medicine It's exercise and it's proven to be better than almost any other medication available Do you think this is a common knowledge? Yeah, I don't I do not think although it's becoming more common You know if you look at and this isn't just my opinion if you look at the data Look at anxiety and depression for example We're talking about the most common forms right the kind of mild to moderate forms because extreme forms That's a whole different category But if you look at the data when they compare the most effective Medic prescription medications that we've had now for decades right like a SSRI You know drugs or other drugs that are similar and you compare them to consistent exercise The effects on depression and anxiety are very similar in the short term in the long term They start to trend better with exercise and that's because exercise You don't build up a tolerance to it like you do with a medication You tend to it tends to become more and more effective as you continue to do it. In fact if you could bottle Exercise into a pill it would be a block. There would be nothing like it in the world It would be a complete blockbuster and it sucks that people only Connect exercise to the physical effect. They just think it's work. Yeah, and it's the consistency really that provides a value Once you really start to add that into your daily activities or daily life it's interesting to me because I look at it a lot like Unused unpotential used energy and at the end of the day like your body starts to kind of like, you know Get restless with that and it if you're all in your head for too long You kind of get into this loop that you can't really break out of yeah There's so much to impact there too. Yeah. Yeah, it definitely improves your physical health Which will also improve your mental health. We know that those are strongly connected But the process of exercise is very much an empowering one Where you're out doing it and you're struggling and you're finding that you're able to stay consistent Oh my gosh, it's working. Look what I'm doing. I like this and I feel good about myself And it just gets better and better over the years and there's so much again There's so much to impact there why why exercise is such an effective Mental health tool and nobody really talks about it right everybody talks about weight loss Looking better, you know, maybe some discussions around mobility and movement and strength which all great all good but I Firmly believe the most profound effects that Consistent appropriate I have to say appropriate right because exercise can be abused just like anything But the appropriate application of exercise By far as they are the mental health effects and when I would train clients It was the mental effects that were that you would see and feel that were more profound And those are the ones that people actually commented on that shocked them that blew them away like oh my god I feel I feel so good and I feel so happy and this is so weird What's the anti-depressant drugs aren't they their goal is really to make it so you don't have like the high highs and the low lows It's just to keep you know their goal is to keep you neutral subscribe subscribe well to keep taking them Yeah, but like not to really feel like better necessarily, but just you know not not bad Yeah, I want to be clear, you know very clear that the prescription drugs have a very they have a place and I don't want to Downplay them because I think that they there in many cases. They're life-saving worse But what I'm trying to say is that exercise appropriately applied exercise For many cases is so much better. And even if you're on medication it only will make it that well I do both why it makes it so much more effective. We're starting to see now that they're starting to visit exercise as a Treatment for mental health issues and we already see that right psychiatrists and psychologists will always will already recommend that people Exercise and move and do stuff like that, but it's not a part of the protocol But with with with the clinical evidence I believe that these these clinics and therapists should I think a very effective strategy to partner with exercise Specialists and say look here's a deal. We're gonna do this with therapy. We're gonna do this with medication and also Here's so-and-so and they're gonna help you with exercise and activity because in the studies. It's so effective I think we're gonna have to when you look at you know, we make that comparison about Wally You know, we kind of like lightly joke about that, but there's There's some truth to the potential of us moving in that direction of like not having to move really to get access Do everything you need to do make money whatever? So I think that it's gonna become necessary and I think we're in the middle of that transition right now and maybe this the Pandemic accelerated that a little bit of people's awareness around why it's so important that you exercise And I think we're gonna start to see that over the next couple of years more and more people I mean and look at these these businesses although I mean peloton and them are tanking right now But like you're at home fitness stuff that's becoming more popular and the gyms are blowing up again Are they still going I was gonna ask you have you been following up on like your prediction on what's happening right now? I've talked to a few people that are in the industry It's and now it's hard to say because part of it could be that the market washed out a lot of competition So what whoever's left now is they are you know, they now own a larger piece of the market potentially but You're seeing a surge and I think part of it is because people are feeling really bad Worse than they have in a long time and it happened so fast right in a two-year period our obesity rate Accelerated to the point where we are at the point now with obesity Where we would have been maybe in six or seven years at the at the pace that we had before so it just Sped up and and and I think people are kind of like I want to move you know, so now will it stick I don't know. That's the hard that's the hard thing to predict. I hope it does right But I do think that I look I'll speak personally I'm I I battle with my own Demons, I've you know, I have ADD and when I was in school I had trouble sitting still and paying attention and I can have my own paranoia and a lot of stuff Exercise and I've said this for so long and I tell this to my wife all the time. It's so therapeutic for me I don't know where I would be I could not imagine if I had if for a month and a half if I couldn't exercise at all Like I mean you guys are looking at me and I know you're trying not to make funny faces Could you imagine how I would be if I had no if I couldn't do anything for a month and a half? Yeah It's so therapeutic to me. It's definitely necessary Well, most likely you would you would seek out something else to medicate. Yeah, it's a Medicaid or fill that void Yeah, what just happens. What's great is that if you do Move in the direction of using fit health and fitness although it can be dangerous in itself or I shouldn't say dangerous It could be unhealthy. It could be abused right like anything with like anything else at least on the way there It's you get a lot of positive benefits from it, right? Because obviously there are people that Are addicted to exercise and fitness and their body and looking at themselves that it starts to Hurt or harm other parts of their life for people that are connected to them But in the pursuit of that or in the process of that There's a lot of positive health benefits that they get from it not only that and physical Yeah, and you're right and anything can be pathological I don't care what it is you can make anything pathological But if you talk to anybody and you guys know people like this if you talk to anybody who's been doing it for a long time They went through that pat process and then came out of it. It's such a learn. It's the most underrated personal growth Vehicle I can think of you know what I mean like it teaches you that you'll never be perfect That's an important lesson to learn right and but and accept it It teaches you that it's okay to fail You're gonna like you try any exercise you suck at it the first 50 times that you do it It teaches you not to compare to others you have to yeah because it's like I said at some point you realize like oh Yeah, I'm never gonna look like Arnold did like I realized that in my late teens and then I accepted it and then Continued it teaches you to love your body because if you stick with it for 20 or 30 years At some point you stop hating yourself because you're starting to enjoy the process It makes you feel self-reliant and empowered you feel empowered because it's something you're doing for your own Health and your own sanity and well-being. There's so many lessons, right? So it's just literally see progress happen right in front of your face you do and so it's just it's just this very powerful mental health Personal growth vehicle and it's never it's almost never talked about in that way And I feel like that's the angle that we should talk about it Because I think if you set all of the value of exercise on weight loss and how you look You're gonna set a lot of people up for early failure, and then they'll get discouraged and won't do it But if you tell people hey, here's how it's gonna make you feel Here's the positive mental health effects. They will feel that they will see that and then and then what'll happen as a side Effect is the fat loss and all that other stuff. Do you foresee in the future? more companies building health and fitness around like their structure of your day at work like Starting the day off with like in half hour or hour of some sort of physical activity before we've already talked about like What's this? I think they did this a long time ago like the average hours that the eight-hour employee actually works in the day It's like not even half So it's not like it would carve into their productivity at work like we're oh shoot You got we do an hour of fitness in the day now. You no longer have enough time to write code or do whatever it's like they already are that unproductive as it is and Actually doing something that's physical like that not only would benefit them physically but mentally and potentially I mean we know I know it's wondering when other companies will figure this out. They'll be more productive So at what point do companies start building that into their day? Yeah, you know what the challenge our companies will They will but the challenge with that is you're gonna get pushback from people are saying I don't want to or yeah I feel fat-chained or I'm not able to you said that before but I think so I think I think if you give me option And then you have you couldn't make it mandatory. It has to be part of the culture. I know in Japan And I know Doug maybe you can correct me It was it's been a part of the culture for a long time that companies would have employees start the day off with do some Tai Chi calisthenics and exercise. Yeah, yeah, right. Is that is that correct? Yeah, so I imagine it that so I imagine it would start at a place like that So I don't I don't foresee your you know a Google or Facebook You know having a you know strength training workout for hour four where you're gonna have a lot of people Oh, I have these injuries these limitations. Oh, I can't do versus We're gonna do something like meditative or walking like imagine if it's just like every day I mean we do this right off air we we we talk about this where there's times where we get stuck and we're gonna and we'll just Interrupt our day and go. Hey, let's just go for a walk and we we find that so productive right kind of clears our mind It gets us outside for a little bit. We know so what happens when you see I foresee something like that I don't foresee this and maybe some companies saying so let's work out, right So you're not gonna get like the pushback of I kid if you could walk walk You could you should be able to do it in a structured way where we make sure and I think just making sure everybody is walking for an hour You'd be amazed on how much that will increase everybody's activity because very few people are even stepping that much in a normal day Yeah, it makes sense, but I'm so jaded by the last few years of how Pushed down like logical means of keeping you healthy strong resilient like we're just completely not even part of the conversation Like we get we got a lot of work to do to get people off of farmers teet Yeah, but it's coming that way right now. Don't you feel like I mean, I mean, I think some people but but honestly the mass majority of people are still think that like Taking pills is gonna solve you know why it's because it no it's a decision you have to make for yourself because it's it's not It's not a profitable Message so if you're a politician or if you're a company that's selling a product It is not profitable to sit there and say hey Here's something you could do for yourself, and it doesn't cost any money I feel like it's only gonna take one big successful company to implement it and show positive returns for it to kick off though I mean look what happened when and I don't know who did it first was it was it? Facebook or Google when they started to disrupt the way your workspace was done now everybody does that yeah Yeah, yeah, we did we did a big breakthrough. It was a huge breakthrough We did workspace a very traditional way for decades Decades and then all of a sudden a big company comes in and disrupts the way that landscape That's a good point and now everybody models it so all it's gonna take is a a Facebook a Google and Amazon Yeah, a leader in the industry that's already a successful company to say you know what? We're gonna take care of our employees mental and physical health and we're gonna start easy with something like hey every day The way of your first hour looks is we go on walks or something something maybe there's an intercom in Minutes we're gonna do these stretches and I don't know exactly what it looks like right But I know virgin was like before all this stuff was really making headway with that with a lot of corporate fitness Initiatives and and they're doing a lot of cool things, but yeah, I think I mean I hope you're right like I hope that there is like a shiny example of that That's like a very much of a brand that everybody like recognizes and is sort of leading the way in terms of like Our employees are doing this they're way more productive there They're not missing any sick days like all these benefits the wild part is if you can if you can improve it by one to three percent huge huge savings huge savings, so that's why The math definitely and that's right to that's that's the point that kind of blows my mind though that the Amazons of Facebook these companies that employ tens of thousands of people have it piece that together It's like we don't need it to be hella successful Yeah, we just needed to change one percent of the lives that are out there and that makes a huge difference here I'll make it even more dramatic. Okay, healthy people Are more efficient? They make different choices in the market So healthy people are more likely to buy and want products that serve their true health Which means you'll have more innovation and more money going to those products versus products that medicate and distract and aren't good for us Healthy people innovate better. So they're smarter. They innovate better. They solve better problems Healthy people are less angry. They're less anxious So you have less actions that are related to anger and anxiety Healthy people make better parents. They make better partners if right now I could snap my fingers and make everybody in America just healthy You would see it would make such a profound difference. It would it would be massive I'm gonna go out and say you don't even have to make them healthy You just have to move them in that direction by a couple percent. Yeah, right? Yep, I mean that in itself will have enough positive, you know Effects from it that I think will pay back companies pay back people. I just I don't know I feel like we're right on the cusp of this like tipping revolution. Yeah, where we're gonna go that direction Let me tell you dog sal again, could you South stardom is coming out with the Adam and I were like, you know the closing machine That was a big book commercial Actually, by the way you can get sell book at Amazon anywhere. No, it wasn't you can't Amazon target Anyway, hey, I got some I read an article on on the football on the football. Yeah, by the way I know you didn't watch it, but some of I heard Insane say half game ever sports ball happened this weekend all the everything from Friday's warriors dramatic finishes It's Sunday Sunday night warriors game and everything in between was just and I didn't even watch the UFC fights Which I heard were good to explain this to me So I don't watch everybody knows I don't watch traditional sports when we care But when I was a kid in the 80s I was a big 49er fan and they're at this are they make it they made it semi-finals. Yeah, so now how are they looking? So they look good. Yeah, they look good. I mean our offense didn't do a whole lot But defense came to play it was an amazing performance. We got some blocked field goal blocked Do we know who they're gonna play? Yes, the play the Rams Rams Which is kind of are the worries for me because we've had their number But it's like do how many times you can have their number before they catch us. Wow, that's actually cool So it's gonna be LA versus San Francisco. Do we know who's gonna be the other championship? You have the bangle. Yeah, the Bengals versus the Chiefs Okay, so we have Cincinnati versus Kansas. Well, this is cool because California needs a win So either the Rams or the 49ers We do Gavin Newsom ain't giving us a win. No, we need a win man. I mean, we've got the Warriors We've had they've had the Kings in hockey. So we've had they were California tends to be in the week didn't be in the run of something always. Are we were hosting the Super Bowl? Yeah, the in LA. Yeah, it's so fine. Yeah, I want to go to that stadium really bad Yeah, but I know what you're bringing up right now because I saw the same article and I think it was I'm gonna hijack my I was so excited I don't want to I never talk about your sports ball glory. I saw one article No, there's a whole article about the the bills and how their strength coach takes Squats out of their workouts in season. So when they're in season, they're not doing heavy squats Mm-hmm, and they are attributing that to the fact because they apparently they're the least injured team least injured team So they and they're saying that's one of the reasons why smart, right? Which is like kind of a the it is, you know, like we've talked about this on on the on the show And if and it doesn't mean that you have to Here's the thing too that I want to get clear on this because I did the article did to they're still deadlifting They're still doing so they're not training hard movements. They'll do like split stance squats and all that Yeah, they're still doing other or other variations It's just that heavy squatting can be very taxing on the body And it's it's not advantageous to be doing that in the middle of your season I learned this as a trainer early on training young athletes Yes, that that and this I remember learning this as an early trainer. I had another trainer that worked with me And he was uh, he trained athletes and we had this conversation About how to train athletes because I had this kid hire me who was going to play He was going to start playing football. So I said, hey, how do you like what's the deal with athletes? And he goes, all right, so here's the deal he goes In off season is where you're building that's where you're training heavy and hard and you're trying to get all the magic there In season your job as a trainer is to prevent them from getting injured because they're already playing so hard That if you throw this approach where you're trying to build all this muscle and strength while they're playing You're going to increase the risk of injury. There's a fine line with it, too I mean because uh, I've done seasons where we didn't do any workouts and You know at a certain point you'd get guys that would start dropping because their strengths would sure would drop You know significant significantly. So you do have to incorporate some bit of resistance training But it definitely has to be more of a preservation mentality. So you're covering maintain recovering You're trying to keep those joints healthy But like I I tended to do a lot more unilateral training during season and I would uh, you know try to make sure I'm mobilizing my joints and and keep that you know routine so that way I'm not The impact itself was just so dramatic on our bodies out there Very similar how we train somebody in pregnancy. It's the same concept. Yes, you know I'm saying like in season You have the baby. Yeah, no 100% at that point. You're trying to just maintain what they did Health and all that stuff right right. You're not trying to hit prs No Or change up the routine where we're doing all these new things that your body's not used to it's like that's You know, that's not the place to do that You know what this reminds me of it's like when we communicate to people about the rest of your life And if the rest of your life is very stressful and you're getting poor sleep and all that stuff The last thing I do is throw super intense exercise at that So like when we're talking about the bills, we're talking about the the the 1% of the 1% of genetically gifted Athletes who do nothing but try to be better football players and yet They still have to be careful with their workouts in season. Yeah, so you're talking about the average person who your genetics are Nothing like there. See when I see an article like that I think the thing that's always interesting to me is that it blows my mind that there's still a lot of Professional athletes that are that shitty coaches trainers that are surrounding that like that's like a duh thing You know kind of a club It's like that that article like you're talking about the nfl They should be so much further ahead than any of us as far as trainers where that's that's kind of common If you're a good trainer, it's kind of common knowledge like you know that when you're training I feel like we know most the really elite, you know, world-class trainers that are training these pro athletes There's not a lot. Actually. It was actually kind of enlightening to see Do you know you do you guys know the the kind of controversy that happened back with Tom Brady when he was with the Patriots and his trainer So there was like there was a lot of controversy around because he trains with a he has like a holistic coach Who's about energy and mental well-being and had this energy between that and his physical body and what stresses And so he does all that work and he's actually doesn't work with the the the teams Doctors the teams trainers. He's got his own people. He's got his own people Now isn't he older and he's he's an older player like bro. He's what he's doing at his age is unbelievable Okay, so and that's why he won't break from it. He's like what he's And this guy's been with him for a very long time winning recipe So what ended up happening was more and more players were wanting that well because that's a probably it's a business Dude, of course and so it got to a place where The team wouldn't allow his trainer to his trainer used to be able to come in the locker room and do his rehab It was on the sidelines just undermining their entire program. Yes So and because it was doing that and was starting to get a pool in the locker room They told him he couldn't come in the locker room anymore So he couldn't be on the on the sidelines anymore So brady used to have to do weird shit like freaking get his rehab done in like a closet Imagine someone like him like is like yeah, they were like What are they doing in the closet? He walks in the in the closet. They close the door and he comes out and he feels better And I'm sure he's moaning in there Oh, that's hard But it's it's interesting that you here you have at that high of a level You've got some you've got the the greatest of all time in his position And he has figured this out of like wow There is a better way to train train the body for like for sport longevity and stuff like that Yet it doesn't align with the current training regimen that these guys are on and so it's completely ostracized No, can't have it in here. No, no, you can't do it. It's like it's insane Justin when you said you did that when you figure this out as an athlete with the unilateral and stuff like that Was that high school or college where you figured that out? College? So in high school, you were doing the whole we didn't know anything in high school Speaking of which uh, your guys is high school graduation pictures Actually, can I say this right now? You were by far the handsomest guy What are you talking about, dude? It's so funny. I I didn't even remember you were handsome, dude I just had no hair for like the jawline Well, you look like a amber crumby like, you know, just a little bit more masculine looking like a neo-nazi amber Do you remember how much you weighed? Wait, because you had a shaved head Oh, I don't think you do. You did not look like that then. I feel like some people used to give me grief about that I'm like, ah, no, I'm not that guy My head doesn't fit in my helmet. What do you get? What was your height and weight around that time? Do you remember I was 185. Yeah 185 185 six foot. Oh, wow. So I was six foot 195. How about you? So I was actually like a 511 or six foot and I was like one Oh, you weren't even at your peak. Yeah. Oh, no, I grew out of high school. Okay. So I grew all the way till I was like 22 ish, I'd say I kept going you went through like an in sync phase there. Yeah. Yeah, that's what oh your hair You know, everyone said that I hated in sync though growing up. That was not a band. I was into you had top Robin here Yeah Okay, so no, I never I never died my tips. What that was is in sports I shaved my head and what there was a couple season where all the players we bleached our head So we grew out that way. So I grew out that way. So I never I've never bleached just a little bit of a timberlake I mean, I'm not gonna lie. I like the way it looked back then that wasn't fucking popular You know, but I mean, I didn't have I don't have the worst for the ladies Go have a hair stylist fucking tip my hair dude like that. So I I did myself bleach my hair Yeah, burnt my fucking scalp and did all that and then it grew out and then that's what it would look like when it was Dude, I had my so the reason why I took a picture that's where my parents house and we're having dinner or whatever Yeah, my daughter walks over my mom has this shrine Of her kids high school graduation pictures. So my daughter walks up to it and she goes You did have a ton of hair. Yeah, so then she just making fun of me the whole time like wow You and my son looks like he's like, how old are you? I'm like like 18 he goes. You don't look like you're 18 like like you're 30 so Going back, but dude. I had hella hair. You know why I don't think I'm bald, bro Because I had hell I think I would be bald if I had I had a lot of hair. It's still did you have thick-ass hair? Yeah, I did that was like one of the things that like Hair dressers and barbers and stuff. He said man, your hair is so thick I actually used to hate how thick it was me too because it used to get nappy and oh, yeah Like yeah, oh bro. I'd wake up in the morning your son your son. I look just like your son Yeah, your son and I like his build his hair Like, I mean stylistically things were in too totally different But the way he looks was I looked like that No, dude My hair was so big in the morning that I get up and I'd walk to the bathroom and I'd feel it shift From side to side like the Tony Danza helmet hair hail a hair Yeah, so much hair and then and then Doug the picture he sent that he said The hieroglyphic He was in high school and he drew mine in a cave Looked just like me though. That's so good. You know what? I bet you look almost identical to where you're in high school, Doug Could you not find one could you not find did you look you know what when I moved to japan? I stored all my yearbooks and everything with a friend The idiot got rid of it almost everything So I I don't have any yearbooks anything from my that's terrible. Yeah, it's horrible. That's stupid No, you guys posted that and I was like thankfully I was at my parents' house This is my dad's birthday. We're all there. So I was like my mom like oh rush it like I have like a picture She's like it's excited that like any time I have to like find some like random pictures She's like I haven't seen that one of you. That's the first time I've seen that Yeah, I'm you know, I don't even know if I should bring this up because I will not provide a picture of this But there's a picture of me So my daughter was at my mom's house because my mom invited her over to do some baking and it's really cute They do they they'll cook together and stuff. So I go to pick her up and My daughter and my mom are going through all these old my mom has so many photo albums that are just been around forever So they're going through and I'm looking at them and there's this picture of me. I'm probably 20 maybe 19 and I have my shirt off and I'm posing next to my I don't know why my grandparents are next to me. I'm flexing And it was it must have been one of the dirtiest bulks. I've ever done my entire life I just look like a big meatball like just standing there, you know, and so my daughter looks at it She goes, what the hell dad? I'll do my best, you know, I've got this picture of us when we were is my best friend and I when we were Freshman so freshman year in college. So we're just out of high school So I'm into working out by this time and our perception of like how buff we thought we were, you know And we were we were driving out in the country somewhere for some weird reason We thought it would be cool to get out of our car and go take our shirts off and take a picture out like on Like like we're ripping the barbed wire fence so So there's this I'm trying to actually remember like did did we like Like it's out in the middle of nowhere. I had this idea. He's all hey, listen, you know, it'll be sexy Dude, it's had to be some stupid conversation like that. No, it'll be cool. Actually Man, you're sure your friend wasn't just trying to get you Yeah, right. That's probably what's going on, right, bro. You should take a picture naked The sun's not hitting you right. I got some oil Hey, wait a minute anyway, dude Yeah, so so you know you guys know I'm so that old that picture. I mean I told my daughter I'm like, well, I was trying to put on weight. That's why I look like a big and she's like Well, you're eating a lot more now, which is true. I am but you know, it's hard Getting the amount of grams of protein is very I'm starting to track a little bit Holy cow. It's hard because I'm trying to eat 200 grams of protein a day. That's it's a lot Bro, I have to eat 50 grams of protein four times In the day, you know, it's funny to me when people concentrate on it. It's it's a monster. It's a lot It's people who think because it like I always get this with clients And I'm there's someone I guarantee listening right now. Like, oh, I get plenty of protein. I love meat I eat lots of meat, you know, so I don't need to check track Just see what happens. Yeah cards are easy track for one and here's the thing day in and day out Like sure, maybe you're right Maybe you have a day where you hit 250 because it was just like a real crazy heavy meat day And then the next day you have no appetite. Yeah, you'd be so surprised on how how few of people Especially when you get to like the size you're at we were over 200 pounds and you're trying to get 200 grams of protein Consistently hit that it was one of the single most important Things that I kind of figured out on my, you know, fitness journey was wow I not only do I grossly under consumed protein, but um, I'm very inconsistent when I actually do So even when I kind of I don't hit it. Yeah, because when I when I now as I started to really kind of pay attention When I'm eating high protein, I'm hitting 150. I'm like, dude, I'm 50 grams below that So I'm trying to figure out what to do. I'm throwing shakes in this and that and then, you know, obviously This this is one of the reasons why I think magic spoon or one of our sponsors, right? So valuable Here you know, I would have I would have loved just another way to incorporate a young teenage or 20 year old guy trying to get protein take We're gonna get a you know a cereal that tastes like fruit loops That you're gonna eat a decent bowl and get 40 grams of whey protein Let's be honest You're gonna eat it in the morning and you're gonna eat it at night. Totally. You know, that's just a nice like treat But yeah, you're able to get more protein that way. Here's how I would do it Right. I would eat my normal meal and then I'd say I'm off by 15 or 20 grams small bowl Of magic. Well, that's how I that's how I use it. I use it even now like if I'm right now I'm not tracking. I'm not like my protein intake like I probably should be But when I was competing and I was tracking everything like I would eat my meal And then that was like my dessert because it's so easy. It's so palatable and tastes so good And it was my replacement of my my sweet tooth for things like ice cream and it was like instead I'm gonna get this 40 50 grams of protein after I just had a full solid meal It was like the way I guarantee this actually is kind of a bummer because I just did this whole like Speech for the high school football team I just started up their workouts again And I was trying to talk to them about you know hitting that one to one sort ratio of protein and how difficult it is And was just talking about, you know, all the whole food sources and kind of going through the list and you know protein powders that you could probably get from but You know high school kids. Come on Magic spoon would be easy. Do what I mean, why haven't you asked to do that? I know you took the protein powder to them, but you should we have probably 50 boxes Go bring every one a box for every kid. No, for sure. I want to introduce it at least This is what I was talking to Justin about I was telling Justin because he's the coach, right How cool would it be if he brought you and me in there and all we did is talk about Mass and strength building and we could bring Like boxes of cereal for the kids at the very end, but we could talk to them about this. Are you guys meeting already? Yeah, I just started so I had a we had the banquet sunday And uh last week I started testing them out And so today was the very first implementation of the new program that's going to go all the way into the summer Now I wasn't sure you were going to come back or not. Were you on the fence back and forth? I felt like you weren't for sure going to do. Yeah, well, I didn't want to uh overextend myself You know, I got a lot to contribute and try to manage, you know between You know, my family the business and like I just I didn't want to like, you know Overcommit and so I was like kind of back and forth, but this year I'm like I really wanted to establish a good offseason training for the kids So I put a lot of work into that so that way it's like basically something I can hand off And I have like the athletic director. It's great. They do like a zero period So he actually runs them through weight training anyway And I talked to him about it. And so he's running my program with these kids And I'm coming whenever I can I'll show up in the morning And so I want to establish it the first few weeks especially and then We're going to be testing them out. We're going to be keeping them consistent. So We were flying we were looking over that. Have you implemented that? Is it going? Yeah, so now we we just started our first and and it's all like it's great because First and so I took your advice too. So we're doing like two isometric heavy days For monday wednesday friday. We're doing more of a dumbbell Unilateral type of a workout. So that way did you look at it? I did. Yeah, it's brilliant Yeah, that was my one my one little critique. I mean, I thought the programming was perfect on it And but I was like, you know Isometrics for a kid for you know, three or four weeks consistently with no traditional weight training I'm like, yeah, not that it isn't incredible incredibly effective and smart. I was like, I think you just interrupting that with like mentally really Yeah, mentally and that way too. They can actually see how it's translating into like their regular training like oh, wow I'm getting better these movements. That's a good call. Yeah, the thing about isometrics too is that the Strength things come fast and furious, but then they start to plateau and unless you and you also incorporate some full range of motion Well, that's a great combination Yeah, I killed a couple birds with a stone this way because there's a lot of imbalances to address and it's like I can take time by like going around and while they're struggling in like 10 to 15 seconds of You know hell By you know adjusting their form and their posture with it. So that's so awesome Yeah, it might okay. You guys saw that clip I sent you guys of the it was like a pro Soccer player in Europe. I got to find it and he was getting interviewed and they surprised him With and the reason why I'm bringing this up by the way is because you know, you don't have to coach these kids This is not this is you're doing this because you find value and and the kid This is so valuable to kids this kind of leader, you know leadership and having someone there who's like a mentor And reminding me this clip where there's this pro football player soccer players. Sorry And the reporters surprised him by bringing one of his English teachers from high school And he had talked about how this English teacher literally had such an impact on him That it kept him in school and kept him focused. So this man shows up Hello Long time no see It's a picnic you're alive I'm alive. He says How you doing? I can't believe someone said you was dead As you see I'm very puching And I'm so glad You've done so well with yourself And he's by this point the the teacher now that to me to try to make me cry. Yeah, I didn't see it. Oh, bro. It's It made me tear up. Oh really he walks up and this guy. It's a real touching video Yeah, he's like a pro soccer player obviously very wealthy whatever and then in comes this 70-something-year-old man and he looks at him and the look on his face and he goes Oh my god, you're still alive because he was a long time ago He was absolutely and then that said he loses it He starts tearing up starts crying and he's like you you you changed my life and this and that Like the impact one teacher it would be kind of cool actually if each of us Picked one of the teachers because I can think of like one teacher that made that impact on me Like we're like it shifted. I think I could pick a few that had a negative impact. Well, yeah That's not the idea of this exercise But how cool would that be actually for us to each reach out of like I have no idea where she's out Or I don't even know she's still teaching now or I mean it's been so long What's your name or no, huh? No, I won't say her name until I can figure it out Right, so why don't I track her down and see if we can find her But I think that would be kind of cool if we shared that Be kind of cool to like call them or say something like nice about them Honestly, this program is is what saved me is is a high school kid So it that's what had the most impact on me over any teacher that I had And it was just because of the headspace that I was in and the anger issues and the You know just just everything that I was fighting like internally and it was just such an outlet for me and such good role modeling For me to Understand what it was even to be a man and like to to to take care of People around me and like always, you know pay attention to those little things those little things add up like how you do Something is how you do everything. It's it's basically You know what I learned going through the program. It's just like You know just handling everything and and owning up to it and having responsibility over it Was this during the times when you were struggling with your sexual identity that time were definitely Thought about a lot of weird things and um This one you're drawing the the helicopter Lots of pictures in the sky Yeah inanimate objects I was attracted to it was weird weird times Wow Wow, what are you guys doing? Why do you guys have why do you have such a big shamp? Hey, speaking of weird times. I'll get you out of this one. Thanks. Thanks a lot. Weird times, yeah Hey, did you listen to all in that the trimoth is uh, oh it's a man I'm so disappointed in our guy. Yeah, I think he he kind of stood his ground But he also kind of no, we did it a little bit Standing his ground would have been fuck all y'all listen to the whole show Don't take a 10 second clip of what I said and take it out of context and try and crucify me Listen and not to mention the guy who has time for context Especially a guy like that who was like he has uh, I mean his family can relate to a lot of that You know I'm saying it's not like he's like Numb to that it's not like this super privileged person that everybody can crucify No, I know what dude. I was as I was uh listening to it. I was getting so heated right and I'm I'm speaking up or whatever was all mad and uh, I was in the car with my son And so my son he's he's he was listening to something else. He turns it off. He's like, what's going on? Why are you so mad? And so I'm like, you know, I said people confuse uh, they think that like things like love And care and whatever is feelings. I said it's not it's actions It's not feelings if you really want to see what people care about Don't ask them what they care about Watch their actions that will tell you what they actually care about because People love to say it's it's I know I hate to use this word because everybody uses it, but it's virtue signaling Oh, I care about X you know, I care about the climate. Do you really let me see your pursuit of uh awareness Yeah, I care about this I care about that your actions tell you like ask anybody Do you care about your health and everybody will say yes Look at their actions and you'll know we have plenty of awareness Or people say oh, I love so-and-so Oh, but you abuse them and you don't take like that's not love like it's all about actions and what he was saying on there is People don't care they say they do but if you look at their actions, they're full of shit Everybody wants to act like they care because they want a virtue signal to everybody and he's being It is so true that is so so true And the problem is is that what happens with the feeling thing that everybody falls in love with? Oh, I feel particularly and they don't want to do anything Is we end up passing policies That feel good, but we don't pay attention at all to the consequences. It feels good to pass the policy For example, they were talking about the Uighurs in in china and okay Well, and he was saying basically it's below my line mainly because he has no way to impact it And what his impact the real impact he has is on other things So that's where he's placing his you know what he calls care, which is literally his Action and then they were arguing to say well, what what do you what should we do go to war? Like stop trading with china Here's the the the harsh truth the harsh truth is things are very complicated and if we Trading with a country like china that we may not agree with all the time Is one of the best ways to prevent war and one of the best best ways to prevent Um, you know just terrible things from happening The soviet union and the u.s We're so close to war many times precisely because we didn't trade with each other like we do with china So things are never black and white and we need to pay attention and also Stop saying you care about shit when your actions don't show it because it's fake. It's not true the truth of that Here's the truth. I'm going to be honest Here's what I care about my family My friends my business and then it starts to spread out and my care starts to happen less and less So you tell me about some I'll feel bad But do I really care about A city in america somewhere else's well no no my actions show that I actually care about the people around me And I'm just being honest. This is just how it is Well, I think sacks hit it right on the head when he's when that's exactly he said, you know he's the reason why so many people were triggered is because Tramoth struck a chord Yep You know it stung a little bit because there's a there was a lot of truth to it and it wouldn't have It wouldn't have stung so bad if it wasn't true people would just ah, whatever He's full of shit some billionaire talking shit or whatever But the fact that it upset so many people just highlights that It's an issue that how most people actually feel because based off of their actions what they do Yeah, I was I was I was disappointed in the apology. I hate when we give in to the mob I hate what I mean and that's just some way for that not that could he have uh Set it in a more politically correct way. Could he been more sensitive? I'm not saying that he couldn't have been You know what I'm saying? But what I cannot stand is this that we we all just submit to the the mob as soon as they come after And who is the mob the mob is a bunch of people on social media that want everybody else to think That they're so good that they care so much and they're so enraged When if we had the ability I wish we did I wish we had the ability To identify each and one of these people and go through their life And point out to them how full of shit they are everybody would shut the hell up if we were able to do that Yeah, and it's just interesting to me that whatever the situation is like there's so many different things that um You know around the world globally that are atrocities and things that we could like really hyper focus on It's like whatever's in the media tends to be like everybody's like I can't believe you're not behind this cause Is like I'm behind this cause and I'm still focused on this Like why are you deterring me from making an impact and a difference here by just inundating me with You know a million other problems. It's again. You got it. You got to look at the controllables Well, you can never you'll never win. No, no I mean, I don't care I don't care if you're helping out the 100 different countries and you're and you're working towards fixing all these issues Like there's still one you're gonna miss. Yeah, there's always gonna be one that you you're not helping or you're not putting any focus on Is it does that make you a bad person? Like no, I don't I don't think so It's like when you when you see a billionaire who donated 10 million dollars to a charity and then you have people go Oh, he's got billions of dollars. He only didn't donate 10 million I'd like to see your bank account how much you donated You might only have a thousand dollars, but I bet you didn't know didn't donate 10 or one Right, it's the hypocrisy that's so annoying to me and we have to look at the consequences of our policies I'll give you guys a really good example. Okay. Here's a great example I think we can all agree in here that 10 year olds should not be working in factories. Okay. I think that's I don't think it's very I don't there's not very many people that would think that that's a good idea I don't know if they choose to I mean, I'm being serious at 10 years old. I was trying to work. No, no, I got you So let me let me keep going. I think I think it's I think if you went into and you saw factory bad conditions A bunch of 10 year olds working like man, that sucks. So let's say we go to a third world country You know, here we are America powerful and rich we go in there and we say, oh all these 10 year olds in these factories They shouldn't be working. So then the politicians are like, here's a feel-good policy We're going to ban those factories and we're going to use our force and strength to make it happen And it sounds good and it feels good. So we do that But then let's think about you have to think this through We're the consequences now you've got a bunch of 10 year olds selling their bodies on the streets And or what if half of those 10 year olds are one of five kids that all have to work to help the family Survive and feed and put food on the table and now you've just pulled right so it's 15 or 20 of their weekly income Listen, my dad started working after second grade and it wasn't it's because they were poor if you made it illegal for him to work They would have it would have been so much worse now. I'm not saying it's a good thing All I'm saying is things are very complicated And we have to look at the consequences We can't pass things because they played all the way out. Yeah, you got to say, okay I know that feels good, but let's look and see what will actually happen And we make like for example, we could You know put our foot down and be like China is you know communist or they don't believe in the same ideals They're doing all this bad stuff. We're gonna ban all trade with china. Okay. What are the potential consequences of that? You are 10 steps closer to armed conflict and The the the fact that we trade with each other actually makes creates more wealth for For poor people it actually does and so it's like, okay Well, how can we do this in a way that's smarter and not just feel good? So it's just complicated But we we want a virtue signal so bad. We want to make everything so black and white doesn't work that way We have to be you know, what else is really complicated that they got into I don't know if you got into it on the show How far did you get did you get to where they're talking about the monopolies and what's going on? No, I didn't microsoft and activision and stuff. Oh, so that's really interesting You guys see the news on that but microsoft just acquired activision really activision is the ones who I mean they're gaming Yeah, they have uh call of duty the rights to that. They have Tony hawk. Yeah, they have a bunch Right, so they but call of duty is the big one right call of duty It's got maybe dub can look up how many subscribers or how many people play the game call of duty um, but it's like, you know, I think it's like 50 million or more And that they are now acquiring activision, which will they'll now get all those people and so What the conversation they're having is like, you know, when do you block these acquisitions because it they are they are Take they're dominating so much very similar to when facebook bought instagram You know, I don't think they realized what that was allowing facebook to do to get everybody because facebook had everybody on desktops but they didn't have everybody on their on their phones and Instagram basically allowed them because everybody who has a phone is also practically on instagram And so now they've captured that so it does and I was listening to go back and forth I don't even know where 100% where I stand on like how much the government should intervene and block monopolies I have a very strong opinion about that My opinion is so long as there's no hard government barriers to enter the market You if a company owns 70 percent of the market which is what they would consider a monopoly because there is no pure monopoly The only pure monopolies that exist are markets where the government Uses their force and says no one else can compete for example post office Or creating our currency like there's a monopoly for for dollars right the central the central bank makes it Right, so if there's no if there's if there's no market barriers from the government and a company owns 70 percent It's because they're doing a damn good job And because we want them to own 70 percent in the market So I have no problem with that the problem is when there's a company that owns a big share and then to enter that market There's such crazy insane regulations which are typically put in place now the other argument On the other side of that that someone would say is that well now this this company that has this monopoly has So much control. They have control of price. They have control of the the labor market related to that They can they can all of a sudden boost everybody by 20 up and nobody they can and guess what and if any competitors Even came close to starting to come up. They could acquire them and squash them. So theoretically but it doesn't happen So, uh, if you look at the fortune 500, how many companies in the fortune 500 were there 20 or 30 years ago? Right a very small percentage, right? Um my space at one point owned social media. Obviously, they're totally gone blockbuster owned So if you had a company had 70 percent market share and then they acted like this evil, you know This this you know fake theoretical person is like we're gonna Double the price of everything because we can because we don't you'll create a market pressure that will just bring in new Competitors so at what point at what point do you think government comes in and should block monopolies? I don't think they should I don't they won't exist. I think what government should do is protect Uh its citizens. So make sure a company maintains its integrity if that's what we have the courts for if they lie If they rip you off Then you're definitely screwed, but if a company is doing well And there are low barriers to enter that market that means that the the consumers are saying this is who we want And I like I said, uh, you won't find a hundred percent market share ownership Of a company in a market like that you'll only find it If it's illegal to compete against them and that's government can only do that only government can make it illegal Through you know through fines and legislation and yeah, I think so many people think that they're so bad Because we were so anti capitalist and we think that everybody's evil that has these big massive companies But the truth is the many times if not all most times the consumer is the one that wins out of this You're using the example of like disney plus right with uh marvel and uh star wars and And because they own the rights of all that which is arguably creating a monopoly on all these very popular Segments now they all own but as a consumer now I'll have to just go to disney and I have access to all of it versus if Marvel had its own streaming service and then I had also had to go to star wars again So now because disney owns all that it allows me to remember the net neutrality for a cheaper price Do you remember the net neutrality debate? Yeah, so we have we actually recorded podcast discussing this a while ago And you can go back and see that what I said was exactly right Everybody said if we don't have these net neutrality laws these big companies like Verizon or whatever They're gonna they're gonna raise their prices and do this and and create monopolies. Guess what's happened since then Way more first of all efficiency services Products everything's exploded. So it just doesn't work out that way. It's a it's a it's a not a pipe dream It's like a pipe nightmare that they try to sell you well and the acquisition usually isn't very successful. Anyways, you know, like 75 fail Yeah, so it's not a real Valid strategy for these big companies to like acquire, you know, a lot of these like up and coming So there it was always going to be competition at the end of the day Like you said, there'll be signals for things that people want something different They'll they'll come up and like so or that what snapchat didn't you know, they they held out and they didn't get acquired They had many offers and didn't and so it's you know, you'll see I don't know. I think it just sort of self-regulates Yeah, it does and unless again, there's a law or there's laws that say you can own for example in california There's laws that like I have to work with PG&E. So I'm screwed like well, that sucks Yeah, that's that's a monopoly right and now if they said no anybody You can work on anybody feel like like Xfinity is a monopoly the Comcast We need more competition. Yeah, but look what's happening. Yeah, we need it streaming has come along It's gonna put those guys out of business. They don't get their shit together. Yeah, absolutely. So I'm beautiful It's it's been disrupted like crazy. No, it's an interesting thing to kind of chew on a little bit speaking of disrupting Um, I have when's the last time you guys went up to Santana over here and went to the Viori store Do you know I haven't been to Santana in a while? So I've been up there a couple months ago Okay, I went every time I go I always You know, I pay attention Because Viori is one of our partners and they're right Almost across the street from Lulu lemon, which is a beautiful store. Which is like their competitor, right? Yeah And the last every time I've gone Lulu lemon Slow as hell Viori full of people. Oh, wow. Oh, yeah words out, dude So I wonder if it's that or there's something about the newness, right? If it's new the new kid on the block and so people are all curious about it Or I wonder if they are they really starting to chip into their bro. They're exploding their growth is ridiculous I would like to see their pace of growth now It's hard to compare because Lulu is so big that once you get to a certain size It's hard to grow at the same pace you did before. Well, yeah, Lulu just did move with a mirror, right? So, yeah, they acquired mirrors. So they've got now they're going that direction also So that's going to be but yeah when I when I go and I'll go in there sometimes And then I'll they'll say hi to the staff or whatever and I'll see you and I'll and people will tell me Oh, I love I used to get Lulu now. I just come to Viori. It's so much better. Well, I mean anecdotally I've heard a lot of women converting more so because I feel like that was like the big Step for going from Lulu lemon, you know, mainly for women because it started out, you know They were like very focused on leggings and you know all that but like I've heard from a lot of them They prefer Viori now. Yeah. Yeah. Well, Viori did the reverse, right? So Viori focused on men first and then tackled the the woman market the and Lulu the opposite They focused on women first and with that which what a brilliant strategy for your Viori instead of like trying to You know go straight at the monster handle what they're great at first They go in the back door and go like oh you guys did a pretty bad job with men So we're going to crush it with men and then we'll backdoor you with a woman which honestly is harder Well, I don't know the female market's so much bigger and they're such a they're they're actually yeah I would make the case if they're the biggest consumers, but you're also going after the the leader in that space So I I think that was I think that was a strategy. I mean it was a smart move I actually just saw they had this vest I think it's called echo something that I want to get that's on my list It's like a padded like uh, yeah, you saw that one. Yeah. Yeah. Yeah keep the chest warm in the arm. Yeah, I was gonna say Yeah, get those arms Breathing there. Yeah No, I was trying to get one of those atlas jackets. I like those. It's pretty dope You got the you had the flannel from there, right? I still haven't I haven't bought their flannel yet I want to try their their flannel because that was a couple different right Yeah, actually they they held out for a while and I kept hammering them You guys gotta get a flannel, you know, that's my thing and finally come out But it's really nice like they did a quality job You know, we were talking about the streaming stuff. If you guys, uh, watch what the stock market right now is crazy, right? Oh, it's it's down and net netflix is netflix came out and talking about their growth That they're just not going to be able to keep up with what their growth was been like the last five six years Coming out immediately saying that and their stock is like tremendously down right now. Everything's down They just you know, the one thing that they didn't do like at one point you capture A big bulk of everybody who's like streaming and they got them all and it's like still competitive now Yeah, well, he's trying to keep them which is more difficult And that's what they were saying is one of the hardest things for them is to keep people entertaining and stay there Like they already they came up with a piece there at yeah They came out so strong with all this incredible Content for relatively nothing. They had nobody competing with them. Yeah, and now you got all now they have competitors And they and they really haven't branched anywhere else. They're not into gaming They're not doing anything else as far as like other avenues for them to monetize like selling merch off of that Like this is a conversation that guys on all in got into also and one of the guys brought up some great points It's like it's crazy. They haven't thought of like white like stranger things right extremely one of the most viral like series That was on there that like how silly is it that when you're watching that like afterwards You don't get hit with a thing for like oh by the merch like a t-shirt stringer Stranger things or if you're streaming like your favorite show that they're not also hitting you with merchandise That would be brilliant. Of course After TV of course it would be oh my god, that's brilliant. I know it's he brought it up And I'm like that's so true like why they would have got me 100% Wow And use Star Wars because you're more a fan of that like imagine you just fly finished boba and all these like get your new boba Feds cereal bowl. Oh, yeah limited edition collector whatever thing there's only a thousand of them or what and they hit you with it like Get your new best car pants or whatever. Is that the name of the best car? Yeah, it's laser proof. Yeah got to make sure You know eating a diet designed to build muscle speed up your metabolism improve your performance is amazing But sometimes there's some challenges high protein diets, for example Can sometimes cause digestive issues in people same thing when you bump your carbohydrates You want better performance everybody knows a little bit extra carbs will give you better pumps better strength Sometimes better recovery also sometimes comes with digestive issues. What do you do? Well aside from identifying the potential food intolerances in your diet One thing you could do is supplement with mass enzymes mass enzymes are digestive enzymes designed for athletes Okay, so these are digestive enzymes you take with your meal that help you break down the proteins carbohydrates and fats And get them to the places that need to be used with less bloating less constipation less digestive issues And of course you get a discount because you listen to mind pump So if you want to check them out head over to masszymes.com. That's m a s s Z y m e s.com forward slash mind pump and then use the code mind pump 10 That's mind pump one zero for 10 off your first order. All right. Here comes the rest of the show All right, our first caller is carter from kentucky. What's up carter? How can we help you? Then good. How are you all doing good good? So first off, I want to say thank you all for everything you do I've been listening to you all for about three to four years now I'm a personal trainer and nutritionist and I'm a little over one year into my career and you all have helped me tremendously Um, I have all the maps programs pretty much and I use those for my clients and myself and they've gotten Tremendous results with those So just to give you all a little background I've been training for around five years consistently And this year I would like to do my first powerlifting competition Utilizing the maps power lift program So my question is uh, could I possibly implement? skills sessions kind of similar to the ones in the kettlebell for aesthetics program um to kind of Increase my volume and frequency with the deadlift squat and bench for extra practice Um, I would implement these on the three non lifting days during the maps power lift program And uh, would that give me any um extra benefit? Uh, what kind of load would you recommend and? um How would that kind of help me? Yeah, what a great question That's a good question. So have you done mass power lift or this can be your first time I have I've done it before in the past. You have done it before I have. Yes. How did it work for you? It did great. Um, I increased my Warner at max on my deadlift by around probably Um, 90 pounds uh, bench. Yeah about 10 to 20 pounds And squat probably around, uh 40 to 50 pounds. That's excellent. So now what makes you what makes you feel like adding extra stuff Will make it more effective I feel like the extra practice would be great. So kind of similar to how uh, sports has skills practices like I used to play basketball for example, so We'd have practices before games that would walk through like drills and things like that Um, and then we'd have like free throws skills practices three-point shooting practices So kind of just to give me extra practice with the lifts itself and really dial in my technique Yeah, you should know. Did you notice that he put 20 to 30 of one rep max, which I think is I mean to me That's the that's the move here. And I think his Is uh application is is brilliant the way he's thinking. Yeah My advice would be different if you had not done mass power lift because what I would have said then In that case would have been run through it first And then see how it works for you and then start to modify it based off of your individual body and results and how your body works So I think this is okay Is it going to improve your progress or speed up your progress? I'm not sure So my advice is going to be do it because you've done it before you've got some experience But pay attention to how you feel if you notice that even at that low load That it's maybe reducing your ability to recover because mass power lift is is all ready programmed and planned out Then I would take them out now I'm going to bet that it'll probably be okay. I think it might help just with your skill And your technique in each of the lifts, which is I think what you're you're asking about Here's something cool by the way a little side note They did they've done studies on athletes where they'll have them for example It was a free throw study where they had athletes just go through a free throw in their mind Versus athletes actually practicing a free throw now the people practicing the free throw free throw did better But the people envisioning the free throw did way better than people who did none of either one So that's another thing that you can do that really doesn't take away from your Potentially take away from your ability to recover You're not going to get any overuse injuries just by going through lifts in your mind Envisioning how it feels or what it looks like it makes it makes a big difference based off of you know The studies that I've seen but I would say experiment with this But play pay close attention because what you don't want to do is get trapped in the cycle of well I'm doing this even though. I'm not progressing. I'm going to stick to it Yeah, so you got to be ready to switch gears if you need to yeah, you got to definitely manage Appropriately the intensity. So I you know, I'm glad you're already thinking in 20 to 30 percent kind of range However, you know, this might actually affect your other workouts as well You know having increasing the volume there and the frequency You know it may it may start out as a good thing in terms of you know, you being more Being able to get into the groove, you know more effectively, you know, your technique might improve Actually technique will definitely improve if that's the focus of it in the intent Um, I would just really really be honest with yourself and see if you are progressing or if you're not and so that that's definitely like Intensity wise, you know, something you might need to adjust Even with your regular work. Is this a raw competition or is it equipped? I would most likely be using uh bell, um knee sleeves and wrist wraps. So uh, oh, yeah Okay, so here's here's another thing I would do on these practice sessions I would literally practice with the 20 20 30 load. Okay. I would practice Like you're in the event So while you're in there and vision, you're on, you know, you're all you're ready to perform getting into position You've got the bell the wrist wraps everything because the goal Based off what you're telling me and correct me if i'm wrong The goal is for you to really perfect the technique in the form For your performance on you know game day, so to speak, right? So I would treat it like the competition with that light load get into position and vision yourself people watching you You've got the judges You're in position get real comfortable with all the equipment that you'll be using your positioning You know get as close as you can to the competition itself That should that could squeeze out a nice, you know, few percentage more increase in your performance. Listen Carter you you sound like a smart guy. I I love this I I think I think you're on the right track I think the way you even presented it in the the full written question with The idea of going at 20 to 30 your load You've already ran through powerlifts, so you know what type of gains you should expect and how you should feel So if you're overreaching or doing too much, you're probably going to know better than somebody who's never ran the program You've got a training background You've been an athlete before and you've and you've applied these principles and basketball and seen probably your skills get better I 100 think Squatting and deaf deadlifting is major technique Most of the gains I've got over the last five years in those lifts It's been because of the technique not because I built a bunch more muscle since then It's just been getting better and better the technique And if you like Justin was saying if your intent of going into those extra workouts is set like that that I'm not here to work out Yeah crush which you you you get it because you you you have done this in basketball You're in the right mindset right when you when you did free throws and practice your your three ball On those skills days. I know you weren't running lines and like killing yourself Like that's not the the idea of that practice. So you get it. That's the same concept here And I love this and I think you're a perfect person To play with this and apply it because you've already been through it and you have the the knowledge in the background So go for it and I'd love to hear what yeah, I'd love the feedback and as you go through this too and also to You know even consider like some of the sticking points is where we can you know work on addressing those types of things and You know, you know place like deficit deadlifts or do things where you know Uh, if that initial if that initial bit of force is the problem You know to get to get it off the ground or you know, whatever position it's in like really hyper focus into those sticking points Definitely, yeah So would you all do a one day two day or three day kind of approach to this? Or would you do a squat bench deadlift day just for this specifically just really light load Because it's practice and because it's technique, uh, I and I would and this is your first powerlifting competition I would I would make it look like the competition itself. So, you know, which lift goes first I'm not familiar right So you do a squat deadlift bench or is a squat bench deadlift. How do they do it? It's a squat bench deadlift with three attempts each. There you go So I would practice in that order Yeah, and and do that and practice each of them each time because the idea is to get better at those lifts with your technique Okay, yeah, thank you. No problem. Thanks for calling in Yeah, thank you all Such a great, uh question. I love the way he set the table. I couldn't help but I was laughing over here when you were giving the I'm familiar with the the study you were talking about Because all I'm picturing is somebody standing over a barbell but not doing anything and just visioning How ridiculous like that is like it's seriously I get I get the point like of that Well, my goal was to say besides besides this also go through your head I get what you're saying, but I couldn't help but think of like a kid hearing that advice and go I'm like, okay, well Sal says I don't need to do it. I'll just I'll just think about it on the couch It sounds ridiculous. I wish it was that easy But no, but it plays it plays a big role No, I mean, I and if you're if you're a fan of sports, uh, you know this like they talk about this a lot Like especially now like we've we've we're there now, right? We've we've realized like how important that your mental state is and the ability to see yourself making the shot Before you shoot the shot and things like that. So I told the elite athletes Yeah, you totally I totally you know that actually like I don't know if I told you guys this but like What's something that curry did in the last year is like they uh, they shrank the size like a shot rim Yeah for him to be it has to be a perfect shot and how it goes through that's great And he envisions like this, you know, nothing but net shot always hitting the rim is of It's a fail. Right. And so he just practice. Wow, that's really good Does mental exercises with that like the effort that he puts to being the greatest shooter of all time is is crazy Well, you know what I liked about this question is really highlights What we've said many times on the podcast, which is our programs Are a really good template in the base But the ideal program for you is always individualized always so Follow our programs one time through as we've laid it out And then once you start to kind of figure things out for yourself You can go back through and start to Change things and individualize things for your body because an individualized personalized workout programs always going to outperform One that's one, you know general for a larger audience I feel like that was the The best and only the really important question that needed to be asked that you asked Because had he said because everything else was set perfect sound like a perfect guy to play around with this and test that out But even with his experience and knowledge and his idea if he hadn't ran it one time No, I'd be like do it just let out because here's the problem with that exactly You don't have a baseline to like let's say he would have got let's say it was his first time And he saw 80 pounds on his deadlift and you know 10 pounds on his bit He would go oh that really worked Yeah, but he didn't know that the last time he did it without doing any of that stuff He saw even greater things right so I think that's the thing that we always try and tell anybody That's running our programs because you get this especially from trainers a lot who think they know everything right The oh, yeah, well, I'm gonna do I'm gonna add this right out the gate Yeah, right the gates. It's like wait a second if you haven't followed the program to a tee first do that Just so you can get a baseline and then you can play with it and a big part of the performance on competition day Is how comfortable you are competing? It's a big big thing. So the visualization the practice What it what your goal is you're aiming to do two two two different things get your techniques so good that it's second nature So even though you're nervous anxious whatever your techniques on point no matter what and then number two desensitize yourself to the stresses of competition So that when you do get in the competition, you've got less of that stress response, which Screws people up all the time. I can't tell you how many times that happened to me where I'd go and Get on the mats During practice and I could you know, I could go through 10 guys no problem Then I'd go in competition and I'd gas out after the first match And it's because of the anxiety and the stress and the excitement that I just wasn't used to our next caller Is rob from florida. What's up rob? How can we help you? Hey guys, how you doing good? Hey, I just wanted to thank you for all the content you guys have I mean, I'm constantly walking around the house I'm thinking of myself, you know You know, hey, uh, what what's better digestibility wise, you know Eating eggs raw, you know pasteurized or cooking them and and you know, I go and I search through your All your podcasts to see if I can find the answer As a you know, computer developer I'm thinking, you know, how awesome it would be if that was thrown into like a AI driven app or something We're building. Oh, I appreciate all the content you guys put out there. Thank you Yep so I'm uh, I'm a 49 year old, um, who has Me pain pretty often. I wouldn't say that it's uh, it's chronic me pain, but um I have two types of pain one is kind of like a a dull pain That I might have, you know all day, uh, especially in the mornings when I wake up I have that same kind of pain in my um In my hands and in my elbows It's kind of that that pain you felt when you were when you were a kid You had those growing pains The other pain I have is kind of a sharp pain. Um, when I either go up the stairs down the stairs, especially You know if I do um, like a leg press or a squat and that kind of feels like You know when I when it moves and has it has weight on it That the um, the knee kind of falls out of its natural groove And then I get I'll get a sharp pain on the side of that knee and that you know, I might have that sharp pain for a while I was kind of trying to get to the bottom of you know, how to fix that so I can Continue to squat squat properly, you know get a deep squat And you know, I think it is probably something to do with, you know poor mobility I do have some poor mobility in my left ankle um, or you know bad form Because I do notice that you know, it kind of naturally when I go a deep squat it wants to my left But kind of wants to pronate out So it's just kind of wanted to get your uh your thoughts on that. Yeah, maybe maybe I can just strengthen around that knee or something Yeah, Rob. I uh, do you have have you been diagnosed with any autoimmune inflammatory? um disorders No, okay, and have you had any diagnosis around the knee like uh, have you had anybody MRI it or look at it and say Hey, you've got no x going on. Okay, so so i'm not a doctor. Okay, so um, I just want to say that first But I would definitely First off, there's a couple things here One we're dealing with what sounds like the first part sounded like a little bit of chronic Pain or inflammation because you talked about your elbows hands and knees So that's that sounds a little bit more systemic um, and it could be nerve pain, which uh, which would be one thing or it could be High inflammatory markers, which could be another thing. Um, so I would just get that looked at Okay, just to see if there's any kind of chronic inflammatory Issue that's happening a second part sounds like classic Uh mobility issue. Okay, so you can work on the mobility issue regardless of the first part But I would definitely Look into the first part to find out why you have this pain in your hands Elbows and knees Just to just to rule anything out. Well, do you think a nice way for him to do that himself and test that would be I mean, I would I would actually put you on like a 24 hour fast And see if that alleviates a lot of that chronic pain if it does and there's a good chance that that in the It could be related to diet that's causing a lot of that inflammatory response. It could be but when you're talking about like systemic Um, kind of inflammation or nerve pain. I mean the list of potential things is so long That I would want to go and get the major things ruled out. Like do we have any kind of autoimmune issue? Uh, that's brewing. That's chronic. Um, is there something that Well, don't you think it would point in that direction if by him fasting all of a sudden the Damps that dampers that right away. I mean it depends depends like if it's a nerve issue, um, then then it may be not, you know But I would just go do that anyway. No matter what just okay. Look here doc I have this kind of chronic You know kind of pain it's dull and then what they might do is have you Talk to a neurologist or you know, uh, basically you want to rule out anything major Okay, is what I'm saying what the first part the second part though No matter what the first part says will help. Okay, so the second the second part Is and when it when it comes to knee pain Nine out of ten times it has to do with the ankles or the hips Okay, because the knee, you know, it flexes and extends but it doesn't rotate doesn't bend laterally But the ankles and hips do all of that. They rotate. They bend laterally They also extend and uh, you know, they they also flex and extend So I would work on uh, and I would special I would really place a special focus on ankle and hip mobility So if you don't have maps prime pro That's the program I would look at and I would do the I would pick two or three ankle and in hip mobility movements And I would do those like 10 minutes twice every single day To improve those things in the meantime If your squat is hurting your knee, I would I would switch to a split stance exercise like, uh, uh, Bulgarian squat or a lunge Or something where your legs are split. Okay, so that you you have one forward and one back And while working on the hip and ankle mobility and then as things start to get better, you can start to phase your squat Back in Rob, what do you what do you notice when you do you foam roll your it ever and if you do what do you notice? I'm sorry. I didn't catch the the first part of that. So have you ever foam rolled your it band before? No, okay, I would love for you to do that. The only thing that I've I've been You know, I just because I I figured you were gonna say mobility You know, because I did the I don't know the dorsi whatever test and What I noticed was that, you know, I was you know, I have six inches on my right ankle Four and a half inches on my left So I've really been trying to stretch out that left ankle and I have noticed a little bit A little bit better results from that You know in my squats and get able to get much deeper Well, that's the only thing that I've really done Well, Rob, real quick just because you stretch the side and get more range of motion does not mean you're improving the kind of Mobility we're talking about you really connect to it and gain strength where there's yeah lack of strength There's a weakness there that's preventing it from stabilizing properly. You need to make sure your knee tracks Well, and so we really have to address a lot of secondary stabilizing type muscles Which is where this whole mobility process highlights that it highlights where there's a disconnect that we need to regain and recruit Uh properly to stabilize. Yeah, because if you just get range of motion without strength You're you're still gonna have problems, right? So so that's why I'm saying prime pro because that's what we do in there You do get the range of motion, but you connect to it. I actually dug. Can you look this up potentially? I know you're over there searching on porno, but I want to get you to look up on our youtube channel I think it was uh fix knee pain. I think I did a video on that and I address both hip and ankle mobility I also show you how to foam roll properly Um, I would I would do that Foam watch the video Get a foam roll if you don't have one Um foam roll the it and see how much that potentially relieves some of the pain right away if it does it really highlights the The the issue going on in your hips and potentially the ankles and that's what's causing it to get really tight Um, and that would be cut that video. I think would be what I would recommend you to do multiple times a day if you could Especially before you go into working out Okay, is that something that I would start seeing results within a within a few weeks Oh, you should know if you just foam rolled Yeah, you would feel pain relief right away. That doesn't mean you fixed anything But that's going to be a really good clue that it's potential. Yeah that there's a mobility issue And that's not necessarily a knee so and I I'll I'll bet money that if I if you did foam rolling on your it band properly You would feel way less pain right away Yeah, and that would be that's a really good clue when I used to deal with clients. Oh my god I need some feel so much better like okay. I know what I'm dealing with then it's not you brought up the Knees over toes guy in your question. Do you have access to a sled? Do I have access to No Okay, I just uh, I just saw I saw him online. Um, you know talking about knees over toes and yeah He's got great great information. I didn't know if that was something I should be doing as well Right, you know, because like I like I said, I can feel the knee almost like it's coming out of its socket Not its socket, but out of its natural groove and I didn't know if something like, you know Strengthening around the knee would also kind of help that's a stability issue, right? So we need to first really address that so you can Get your knee to to to be in its right track and be able to stay there, right? And then after that we start adding in the resistance So the the sled's great just because you can it provides you with adequate resistance, but it's not too much impact On the knee specifically. Yeah, you're talking about the knee coming out of the groove. You're talking about the kneecap Yeah, yeah, it's the kneecap so I mean, I do feel the the popping, you know, like it pops Crazy and I I did hear you saw one say that that's really just air bubbles And that's okay. Um, you know, I might get like two really big pops and a bunch of little pops So it kind of feels like it's it's almost grinding But sometimes I I have to almost put a little pressure on the knee and kind of move it around a little bit So it feels like it goes back into that groove. Yeah, and then I'm fine Yeah, so if you look at the anatomy of the while I have weight on it Yeah, if you look at the anatomy of the knee, you'll see that the kneecap kind of floats Uh over there's a there's a groove that you're talking about. So underneath the kneecap You'll have the cartilage. There's like almost like a little fin that fits in a groove And it'll it'll track in that groove now if the knee Doesn't have good stability because of hip or ankle issues Then what it's going to do is going to push to one side or the other quite a bit and over time You can develop something called chondromalacia. This is where the Cartilage underneath the kneecap starts to get frayed like jumpers inflamed and you start to develop Problems now the issue that the fix isn't to necessarily go in and you know shave off the the frayed car It'll heal if you fix the root cause of the issue now if you go and get surgery You'll feel better at temporarily, but if you never fix the root cause it'll just come right back And the fact that you said you feel better when you push on it or move it around And you ask the question should I strengthen around the knee? No, no, it's that's not the issue. The issue is probably Coming from your hips and your ankles. It's the knee is just it's just compensated just holding on Remember think about this way right the knee bends in two directions, okay Your hips and your ankles do all kinds of movement. They move in all the different directions If they're lacking stability What your knee is trying to do is it's using its ligaments to stay steady and in place On behalf of that. Yeah, and over time it causes a lot of pain and a lot of problems So I again, I recommend you go talk to a doctor about the chronic Kind of systemic inflammation that you're feeling in multiple parts of your body And then out simultaneously Get you know use maps prime pro work on hip and ankle mobility the way we lay it out do that twice a day Avoid squats substitute with split stance exercises Um and then and then start to phase the squats back in as you start to feel better Rob, do you do you uh have facebook? Are you on facebook? No, sorry, I can't feel my I cancel my account Okay, well, I was gonna offer you to get you in the forum for free So we could follow up with you and just see how you're doing Bare minimum what I'll do. Yeah, that's great. I'll I'll create an account for that. Okay, well worth it Okay, we'll and I I have prime is it is it in prime or it's in the prime pro It's prime pro. We'll send you we'll send you prime pro and we'll get you free access to the forum Okay, so we'll use the movements in there After you go see your doctor follow up with south when you're in our forum Best way to get us to respond is to make sure you tag one or all of us Uh and just let us know what the doctor said to you and then uh, we can kind of help Guide you from there or there we have a lot of professionals There's people like dr. Brink and dr. Shallow inside our forum So plenty of people besides just us that can help support What you're going through but what sal said get at least the professional's opinion on what's going on But I have a feeling that When you do the the foam roll on the it you're going to feel instant relief right away Which tells us that okay? We need to work on the hip mobility and strengthening that and then the ankle And there's there's moves in prime pro that will will teach you what to do Yep, okay, and then adam you said you had a you had a video out there as well Yeah, the video did you find the title dug? Uh, there's a bunch of fixed knee pain videos on youtube so search Mind pump fixed knee pain and you'll find it. Yep Awesome. Thank you so much. No problem. I'm glad you guys didn't say that was like some early arthritis or something like that Well, I'm gonna I'm gonna tell you something Rob. Well, the doctor might say that you would be surprised I've worked with a lot of clients who were early stages of arthritis osteoarthritis And through just changes in diet and mobility exercises pain was gone I mean, so it's not like a death sentence I think a lot of times people think it's a death sentence because there's an auto immune recruitment patterns Yeah, and there's an auto immune component to it. But boy, there's a big there's I've seen some tremendous results with people Just from you know doing the right stuff. So yeah, get us the medical diagnosis and then we'll go from there Yeah, I mean, I hope it's not diet either because I mean I eat super clean now You know if it's over my diet, I'll be real trouble. Yeah, but um, yeah Thank you very much for the advice guys. I appreciate it. Thank you. Thanks rob Yeah, a good rule of thumb when you have Uh unexplained Like pain in lots of areas, right? There's a systemic issue that's going on It's like, okay my knees my back my we've all been there, right? And it's either because I was sick or you know, Adam you experienced a hormone imbalance and you were getting stiff everywhere And so it's like you could have done tons of mobility for all the areas at her It wouldn't help that much though because what was going on was kind of systemic, right? So that's why I said that because when he said hands Elbows and knees I'm like, let's rule that kind of stuff out But simultaneously the mobility stuff is going to help the second part Which was that grinding feeling that he was getting I can't wait to hear what happens when he just foam rolls the it for the first time Because that's one of those things that if you've never done that before and you're experiencing knee pain And you already kind of know you got some stuff going on with your ankle and or hip. It's like Yeah, there's probably a good chance that shit is tight as can be And if he if he goes to roll that and it's excruciating as far as what it feels like when he rolls up and down it And then he gets relief in the knee right away. You know, that's where well Well, keep in mind tightness is your body's way of trying to create stability where there is exactly so Our next caller is Jeremy from Oregon. What's up, Jeremy? How can we help you? Hi there guys, uh, thanks for inviting me on I just have a question about bone structure and muscle imbalances because my Arms and legs on the left and right side are different lengths And I'm wondering if that's like the root cause of muscle imbalances and how I should Approach my workouts. Yeah, that's a really good question. First off. How did you get diagnosed with your? With the the differences in length and you're right and left side and and what what what was the diagnosis? What was the cause of it like no diagnosis? I just wear a size the size 32 panel one size size 34 the other cell Well, it's not it's not that significant But you can notice the difference from like five feet away like it's they're noticeably different size Well, though, here's why I ask here's why I ask because uh, I remember I remember years ago early trainer. I had a client and she came in. She's like, oh my gosh My uh chiropractor said my right leg is you know an inch and a half longer than my left leg And we went looked and did the whole thing and what it was is her q. Well, right? So this is a muscle that attaches to the hip was just shorter on one side because it was tight So if you actually measured the limbs Themselves just the limbs themselves and you measured them from the same kind of origin Then we saw that they were actually the same length. That's why I'm asking the question So is this something you've had since you were a child was there scoliosis or an accident or something that caused this Um, no accident, but it's been Probably since I was like 13 or 14 that I noticed it Okay, I would get it diagnosed officially, but I'm not saying you're wrong. I would do that also But here's the here's the answer to your question. Could that cause muscle imbalance as well We got to understand what a muscle imbalance is Imbalance meaning, um, I guess we could loosely define it as less than optimal Muscle recruitment patterns if you do indeed have one side That's a one or two inches longer than the other side Then your muscles are going to acclimate themselves to help you move and perform in the best way possible with that particular context Okay, now, how would I train around that? I everything I would do would be unilateral So and not unilateral at the same time meaning I'm not going to do a dumbbell bench press with both dumbbells at the same time That's that's going to give you a little bit of a benefit But when one arm is an inch or two long on the other and you press the dumbbells both up and one's higher than the other Now you're still going to have compensating effects So I would do one arm at a time one leg at a time and what that'll do is that'll Prevent some of these adaptations that you've already got Probably just from you know living your life So that's how I would train and that's how I would do all my workouts if that's the case And the only thing I would add to that is start with the weaker side So whatever side is less dominant of your arms and legs Start with that let that dictate how many reps that you do on the other side So let the weaker side dictate how many reps You do for the other one, but that's exactly how I would train this person if the if if you are actually You know inches off on them because we're all by the way We're all nobody is perfectly symmetrical. There's not a human being on the face of this earth that Their left side is exactly the same as the right side. So we all have a little bit of this asymmetry going on So how much of it would really depend on how how much problems that it could cause Do you suffer from any aches or pains or back problems? Or do you have anything going on? Do you have to wear a do you have to wear a shoe lift on one side? No shoe lift, but I my left shoulder gets Like tweaked and injured pretty frequently Yeah, I was just gonna ask about your shoulders because it's gonna go all the way up the kinetic chain when we have these compensations. So Do you notice too like if you're in good posture? Are you Nice and symmetrically kind of square with your shoulders. Are you kind of slouched a bit? I'm pretty symmetrical for the most part. Maybe a slight lean to the left. Okay, Jeremy Yeah, I would go get an official diagnosis Make sure the actual limbs themselves are longer and it's not coming from you know one side being tight or You know, like I can make one arm shorter than the other if one rhomboid is more You know activated and shortened versus the other for example, I could do the same thing with my legs So make sure it's an actual limb issue If it isn't my advice is gonna actually stay the same though with your training I would still do one arm and one leg at a time and try and get them to kind of balance out Now I did ask the question about the heel lift and all that just a little side note If you've been walking your whole life without a heel lift adding one now is going to cause you pain So sometimes people like you know what I'm going to add this heel lift because it's going to balance things out Well, you now you're so used to walking one particular way. It's a long process before You know adding something is going to start to to feel good. So consider that as well For sure And then would I would I just go to my regular doctor to get that checked out or like a chiropractor? No, avoid the chiropractor Yeah, I would I would go I would go to your your your doctor your your gp and see if they who they recommend you You you go through for these types of uh assessments Could we get like luna in on this in terms of like a if if we could get a physical therapist if I would fuel Would have a better assessment of yeah a pt would actually be awesome You know you could go to get luna.com If you have health insurance your health insurance will cover it You don't need a general practitioner referral You can go directly to them and they'll come right to your house And I would bring this exact issue up with them So you can have an expert actually diagnose you with you know with with some that'll be helpful. Yeah Right on that's get luna.com. That's it. Yep. I think get luna.com forward slash mind pump if I'm not mistaken I don't know if you need the forward slash mind pump. All right. Just get luna.com. Yep. Thanks, jeremy Right on. Thank you guys. No problem. No problem Yeah, I've actually had more than one person come to me and say my chiropractor told me He's it's the old school chiro move You know I'm saying it's the old school where they they pull they do one of those like You know that the they used to have the ones with all the strings in the back You know now the more sophisticated ones have like a computer Animation that takes a picture of you and they go and then they bring you and they send you down they go Oh, it's like the old gym move that we used to do. Yeah, many people walk in. Oh the gym's getting you Oh man, come over come over here sit down. Let me show you this prepaid membership I could sell you know say so it's the same thing. It's like, oh man, you're Your left side you're like two inches off here But let me if we adjust your hips here and we do this like come see me three times three times a week for sure It's probably what you said in terms of like a ql or something else That's like nice and tighten and trying to you know compensate for something. Yeah, it's interesting because I mean it could be Scoliosis, but to see because he's had no it could be he's got no pain though He's not he's not having any issues and also he has no official diagnosis if you have Legit one side longer than the other since you're 13 I mean, I don't know how he grew up and what his situation was But usually that's gonna it'll warrant a doctor visit at some point like okay We got to go to doctor see what's going on Then they'll measure things and say okay here We have a growth because that's a big asymmetry, right? So you're right. Nobody's perfectly symmetrical But you know two inch difference in your arm and legs That's substantial substantial and that could you know, that could mean that there's something going on It could be scoliosis it could be you know issues with your bones and your growth and Who knows so I would definitely you know have that looked at and make sure but yeah the the whole I remember this this the way they measured her legs is she would she laid down on something And then there was like, you know like you could see like it, you know measured out inches on each side Oh your right foot as long as anyone. Well. Yeah, because her left side is all scrunched up It's not a leg that's longer Yeah, you got to measure the leg not all the muscles that are like rubber bands holding everything together You know the when that shifts and it's off a bit it definitely changes your Entire like structure and how you carry yourself. Yeah, you know these these tricks are so insidious I remember one time going to the mall and I was 17 Tell me the arm one. Oh, dude. I I pissed the guy off so bad I was 17 years old and they were selling you guys remember when they were selling those bracelets for baseball The brass or the magnets. Yeah, and they're like you put this on your performance is better professional This guy and that guy and John copper the guy goes come here Let me have you test this out and he goes watch this you go stand on one leg Put your arm out I did and he pushed down and I lost my balance He was now put the bracelet on try it again. He did again. I was better and he goes Oh, the bracelet's amazing. My friend's like wow it really worked and I'm like no I tried it the first time. Yeah, you knocked me over my body was coming now Yeah, my body got better at the second time like nice nice try. He's so pissed off Our next caller is Shane from Pennsylvania Shane, how's it going? How can we help you? It's going very well. Um, I'm calling to ask about zone one and zone two endurance training while lifting I know I've seen you guys previously talked to like a triathlete and said just don't lift So I wanted to see if like kind of lower heart rate work or technique work with lifting could be an option Uh, what is your goal? What's your goal with with with your training? What are you trying to do? It's a good question. So last year I got pretty into triathlete lines I was doing a ton of races and running races and now this year is Really, I want to focus more on the fit side and just the training aspect Like training groups and then lift three days a week Okay, so is your goal to be good at triathlons still or just be fit and strong overall Bit and strong overall Okay, and you want more muscle or did you want to be and look the way Is this like an off season for you training where you can focus? Yeah, exactly. Okay Yeah, it's kind of off season. Like it's cold outside. So I'm lifting as in terms of my cycling training Got it. And then are you going to get back into triathlon training? Yeah, probably like two months out to like race, pace, focus stuff. Oh good. Do like OCR Yeah, I would go I would go two days a week. Not three days. I go two days a week Of traditional resistance training Um, I would definitely do mobility work during the week And then I would do one or two days a week of cardio training because you don't want to go too far in one direction Getting back in season is going to be kind of rough Three days a week is a little that's more like muscle building focus, which is fine If that's what you want But if you have an off season and on season We don't want to go so far off season that when you go back to in season You're just trying to play catch up So I'd go two days a week of the resistance training full body. I would keep it traditional Maybe throw in more, you know single leg or unilateral exercises than than than usual Just kind of because you're you know, you're an athlete do mobility work on your off days That's going to always be beneficial and then the cardio stuff is fine I would keep that in there and just to maintain some of your stamina and endurance So when you get back in in season Then the way you train in season is Correctional exercise and then train specifically for your triathlon. That's when you're not focused on building. You're just trying to maintain Your health and your mobility and not have you don't think you don't think you can follow maps OCR and get all those benefits I mean, there's a mobility focus in there There's enough of a strength component that he's going to build some muscle and then there's plenty of endurance in there So he doesn't lose too much of his endurance and stamina. Why not follow maps OCR? I don't think it's as off season as he would like if you're trying to build a little bit and stuff I would go more traditional OCR is good if but then he could just back off some of the running in there If that's the case So if you want to be and then just back off a little bit of the running that's that we've programmed in there And add in more mobility work instead and then you get a little bit more recuperative I think that program for the what kind of athlete he is Will be pretty damn good Maybe I mean, it's it's a lot. Remember OCR was a lot of guys who wrote that are fucking brilliant It's a lot of volume. There's a lot of serious about yeah endurance training specifically like Sal said you don't want to stray too far because It's one of those things that that's the the adaptation that you're pursuing the most So we have to keep incorporating it somewhat Definitely the strength training like two times a week. You're gonna be able to cover that if it's full body I do believe that does cover it in OCR and the grip training especially is definitely highlighted in that as well So, you know between that and the and then building up, you know form strength and And everything else in there is really good for that. I mean we we address I mean, there's some things like he could he could shave out of that, right? So if you think it's too much running, he could back off if he wants a true off season So just shave that off a little bit if the forearm training and grip strength is more than what he needs You could shave there's a few things in there, but all in all The way that is structured and programmed I I think really fits his avatar that person You know what I like a little better for off season for him would be performance match performance to be quite honest It's a little more general more strength and general performance OCR is a little bit more specific OCR Yeah, like he okay. He's he's triathlons run. I agree with the mill mobility focus especially Yeah, I think that that can't be overemphasized. Yeah in the run swim bike that grip work is not really necessary Yeah, that's well. That's why I say you could shave some of that off. I mean, I'll concede to that I mean a performance or I said, but I mean, I think there was a program that we've already written That is structured well enough that he could follow the blueprints versus trying to like Create his own thing, right? Yeah, you're right. I'm like either either use OCR and shave out some of the stuff that you don't see applies to your goals Um or follow maps performance and I think uh, I think both would be be fine for what he's trying to accomplish You know, it's really cool about this question chain But what's really cool about this is that adam and I both have a little bit of different opinions Which means you get two programs for free. So we're gonna send you Both maps OCR and then the report back, you know, who had the map performance You walk through them and then pick one of those because I don't think you're gonna go wrong with either one Um, so you got both you got both programs for free. We'll send them over to you and then let us know what happens All right, great. Appreciate it. Yeah, no problem, man. Thanks. Thank you Yeah, you know good discussion around this is the difference between off season and on season training Whether with that article that was written about the bills and how they took squats out of their training in season And they said well, that's one of the reasons why we're not is injured by the way I think there's more to that than the story. I don't think it's just squats. Yeah I think it's this heavy lifting in season when you're in season and you're competing Your exercise outside of your traditional competitions managing stress. That's it. How do I keep myself from getting injured? Your goal is not to hit prs. You can't push yourself in competition And simultaneously push your training super hard. You're asking for trouble off season is when you push the training That's when you're really pushing the performance I definitely feel it's valuable for especially endurance athletes to go through, you know a period of phase Of you know more strength focus obviously, you know still incorporating some endurance elements just to maintain The skill of it, but you know just like anything else like you need to keep building the body Back up to be able to support and stabilize the joints that are keep propelling you forward Yeah, that's why I can get behind the performance recommendation too. So I don't I don't disagree with that I just think that we have something already that's structured enough that he could pretty much follow and maybe just a couple modifications Maybe OCR recommendation would require a few more modifications Like there's another thing I know that we put in there that I probably have him shave off There's no real reason for him to do the like we remember we did after every test Yeah, the test at every block doesn't really need to do that and doesn't need to train that intensely There so he could drop that maybe some of the forearm stuff like you were alluding to But other than that, I think either one of those programs Would do him well both of them have a mobility focus component Which is the thing I think we're all totally trying to point him in look if you like our information Head over to mind pump free dot com and check out our guides We have guides that can help you with almost any fitness or health goal You can also find all of us on instagram. So justin is at mind pump justin I'm at mind pump salin adam is at mind pump adam