 What's up everybody are you here to hear here to hear see to hear spill differently to listen about how you can develop lagging body parts that's what this episode is all about and to celebrate we're doing a giveaway So here's the giveaway we have what are called maps mods These are maps workout programs for specific body parts programmed for lagging body parts in other words You want to bring up your chest? We have a maps chest mod. You want to bring up a biceps? We have a biceps mod. We have one for every single major muscle group and we're gonna give one away for free Right now to one of you viewers. Here's how you can enter to win leave a comment the first 24 hours It would drop this episode Subscribe to this channel and turn on your notifications If we pick your comment will notify you and then you can take and pick the mod of your choice Follow it bring up those lagging body parts also because this episode surrounds that is all about lagging body parts We have the maps mods on all the body parts 50% off right now just for this episode So if you have a lagging body part, you want to follow routine specifically for that body part Just plug it into your normal routine these mods are very effective You can check them out at maps mods calm That's MAPS mODS calm and then the code for 50% off any of them or all of them is mods 50 off so mods 50 off will give you half off any of those mods or all of those mods All right, here comes a show. We got to talk about a topic that keeps coming up It's like one of the most annoying things for people lagging weak body parts body parts that don't develop Yeah, like the rest respond already of the body of the body. Are we gonna define that as like from an Aesthetic perspective. Is that where we're going with this? Is that more for somebody who's like hey at my shoulders are underdeveloped in comparison in my chest? That's a great that's a great point. You're making there. Yes for the for the you know for this episode But I think this is true for movement as well and it's typically like lagging movement patterns or Muscles that may be not doing what they're supposed to but yeah for the sake of this particular episode really more from an Aesthetic standpoint body parts that don't Seem to develop like the rest of the body which most people have this right most people if you talk to them Who've been working out for a long time? You can ask them Which body part do you have that is the most stubborn like which one do you have that doesn't? Seem to respond like the rest and a lot of times clients that'll come in with that Well, we'll think immediately. It was a genetic You know gift that was passed on like this is something that they can't really do anything about This is just how it's always been. It's how I grew up like, you know My muscles just don't really respond the way they should because of how I was born What do you guys do you guys have body parts? What are your lagging body parts that you guys have found? Oh my calves, dude Yeah, we've been talking about that for seven years It's just like you about your chest right now Throw shots over the ball right now. Let's go dude. I was gonna say that No, but I mean you have like my biceps. Well, you know what though my I mean calves have always been something But it's uh, it wasn't something that I when I first started to kind of piece this together and where this episode is going My shoulders were the first thing that but I've shared the story on the podcast before. I was 21 years old Managing my first gym. You have shoulder implants. I had a shoulder, but I had a a Female trainer. She was like in her 40s at that time and she was a female competitor great physique Been in the industry for quite some time already and because she was in bodybuilding I wanted her assessment her honest assessment of my physique and I said, you know I want you to be brutally honest tell me the areas that if you were coaching me where you work on and She says I don't you have weak shoulders She told me I had weak shoulders You know you'd have to be that brutal well what really actually got to me was that like I guess I never thought I really did But then she like broke it down. She says, you know, you you really don't have much rear-delta development You know, you've got kind of like these Sloping I mean she just continued to go on and like fucking broke my heart, right? I was like, okay, it's enough. I get the point where we're going from but it was great because it then it sent me down this path of like Really programming around okay. Well, how do I address this and that was kind of what I mean What has led us today to building programs like maps aesthetic the ability for me to be able to shape and sculpt my body to get On stage like that began then that's up up into that point I'm not thinking that way That sit me on that path and I would actually say now I would say my shoulders are one of my stronger points I wouldn't maybe not my best but it's one of my stronger attributes as far as my at least That's what the judges would give me as my feedback when I'd get on stage And so it's pretty cool to know that you know, you could have a you know A genetically lagging body part or a lagging body part based off of maybe your poor connection there all the other reasons That will address but it doesn't mean you got to be stuck with it forever and it doesn't mean that you can't change that Yeah, so I had I had no shoulders at all and so same thing for me now shoulders now are one of my stronger body parts chest That's always a struggle for me legs I had my knees were bigger than my quads. I literally had skinny legs Yeah, I was like just this knees and then they they responded very well through the type of training I did and today it's still chest and you know calves still and you know lagging doesn't necessarily mean Not developed either. I think sometimes what lagging means for some people is it just doesn't it's not symmetrical or balanced with the rest of the body right because In in you put someone's body part that they feel like it's lagging on someone else and it seems to match So it's really but just not necessarily responding as well as the rest of the body And I know just and you don't have any right everything I mean I do it's just uh, it changes all the time because I'm just constantly looking at it from a movement like what I'm Weakened and what I haven't like addressed and so it Inevitably like it could be my back You know, it could be my biceps like some of my arms aren't really defined. I'd like them. It just kind of like moves around Yeah, so, you know, here's some of the main reasons and I think you know, it'll be important we get into strategies to improve lagging body parts But the the number one reason why people have lagging body parts and I hate to say this Because a lot of people listen will be like that's not true. But if you're honest with yourself I think you'll see some truth here is that they just don't put as much focus on that body part like they do other body parts So you'll hear it like for me One of the reasons why my calves lagged for so long is I just Early days I never trained them So the first 10 years of my workout career my calves were kind of an afterthought, right? It's not a beach muscle So now I have 10 years of everything else being developed And that not being necessarily trained and you see that with a lot of people to say Oh, this is a weaker body part and say well, what have you done for it? Are you consistent with it like other areas? And oftentimes that's not the case. There are some genetic issues, right? There's your your insertion and origin So longer muscle bellies. That's the actual meat of the muscle Makes a muscle easier to develop than a shorter muscle belly Muscle fiber density Not just easier to it. It'll look different. Yeah, that's what I mean I mean, I would explain this to somebody too that would it was really common You know, like it was like 15 years ago or so like when was J. Lo blowing up, right? When J. Lo first started to blow up Like I literally broke one of 15 90s. Yeah, I mean 15 20 years ago, right somewhere around there But it was like literally every other female client that came to to work with me at that time would be like Can I build a J Lo butt like that was the that was like a super common question? Yeah, but I was asked and I was always having to explain that You know, yes, we can develop your glutes absolutely to to be bigger than they are currently right now But also keep in mind half of what kind of gives the the illusion or the look of of someone's butt or any muscle To your point is the origin and insertion if somebody has a very Short origin insertion, they're going to get kind of this bubbly Look if you have somebody that has a very long origin and insertion They're going to have this kind of flatter kind of natural look to that So even when it grows it's not going to have this short little bubble look It's going to get you know bigger, but it's not going to look exactly the same Yeah, you know, it's funny with other body parts. It's the opposite like you want long long You know insertions with biceps or calves, but maybe you know, I think that's one of the most noticeable ones Is biceps and calves because that's you go somebody flexes right and you'll see like a little ball On top versus like, you know one that's a little bit more You know all the way down to the elbow. Yep, and then there's also like, you know muscle fiber types Certain muscle fibers build more than other muscle fiber types And genetics will play a role now It's argued that your muscle fiber type I guess ratio is consistent throughout the whole body But there's some theories that say that might not be the case Through the whole body and in some cases you may have more endurance muscle fiber types in some muscle groups Versus others which makes them harder to develop And then one of the main reasons is a And I you know, I'm using this word or this phrase Carefully loosely which is lack of connection. Now. I know lack of connection Literally means you can't connect the muscle at all. It's dead. I don't mean that what I mean is When you're doing an exercise or a lift, especially a compound exercise There's lots of movements. Excuse me lots of muscles involved in a particular movement And that means that they can perform the lift with different ratios of tension and strength Your prime movers and your secondary cast Totally so you do a bench press. I'm going to make up some numbers. Well, let's say you do a bench press and 60 percent of the load is carried by the pecs And 20 percent by the triceps and 20 percent by the shoulders. So there's your your ratio Well, what if for you because of the way you do the lift and the way you learned it and just the way that you practice it It's more like 40 Goes to the pecs and 30 percent goes to the chest and triceps, right? So now when you work out you get different development than someone who has different maybe, you know, again loosely Muscle recruitment patterns. This is a big issue. I think because like a barbell squat can be very glute focused But it can also be very quad focused A row can be very bicep focused or very back focused a pull up can be lat or bicep, right Shoulder press we could do that more tricep and we could do it more shoulder and you can go on and on with compound lifts And this this issue right here I think is especially with the consistent people who work out consistently and constantly work on their lagging body parts This tends to be a big I remember when I first figured this out. I had a guy hire me and uh Actually was in incredible shape and he had an incredibly strong bench But he was hiring me to help him develop his chest It's a lagging body party. So I just haven't been able to figure it out and he would tell me I bench all the time I got this and he had the most massive looking triceps But I've never seen and it just at first it didn't make sense to me I'm like this is this is what I figured it out But at first glance I was like this guy's benching this much weight and he does Chest all the time like it doesn't make sense until I saw him perform the movement and you could see you could see the way He benched you could see the tricep was caring way more So your point about it being 20 percent there's an example of and again I'm going to use hypothetical numbers, right? He was probably using 40 percent of his chest and then he was using more like You know 35 or 40 percent of his triceps and then the other bit of his shoulders like You know and that's a perfect example of somebody who can still have could be very strong in a lift Still consistently lifted all the time But then the muscle not develop like you would think it would develop from that and we see that A lot in muscles like that from things like benching you also see that a lot With probably squatting right a lot of people know that squatting Glutes are supposed to develop with squats But how many clients have you guys trained where you know, they say they squat three times a week and they have a flat butt It's all Yeah, yeah, no no So this takes us to the first point the first thing you should focus on With a lagging body part, which is the mind to muscle connection Can you actually focus on and feel the target muscle with the exercises and make that target Muscle your lagging body part do most of the work Now there's some important things to note with this Which is you're probably going to lift significantly less weight When you do it this way if you're used to squatting and you know you squat Let's say 200 pounds and you don't know why your butt's not developing and it's all your quads and you go to change The connection to your glutes change your form and technique and feel it more in your glutes You're not going to use 200 pounds You're gonna have to back way down to 100 pounds because you're essentially what you're doing is you're learning a brand new movement Same thing you talked about bench press right if it's like a shoulder and tricep exercise for someone They're typically more tucked in and tight with their bench and that's giving them the big numbers Well, you're gonna have to put your ego aside Flay your elbows out a little bit focus on what the pecs are doing and lift a lot less weight to get that Mind to muscle connection. So that's really an important key of this particular You really have to set yourself up Posterly and get aligned perfectly so that way To you can actually perform the correct function of where it's supposed to really activate and and recruit That specific muscle so you can really try to hone in and isolate And so it's a little bit different than priming too that we're talking about mind muscle connection Because I'm trying actually to get that squeeze and really intrinsically squeeze hard So the harder I can I can squeeze and connect and get tension out of my muscles the more likely I'm going to be able to start You know training it to recruit At a higher volume. Well, this is another great example of where there's tremendous value around isometrics 100% we we talked I think we did an episode recently right where we got into like a lot of the benefits from isometrics Here's an incredible one if you have somebody who has a really hard time Connecting to a a muscle they're trying to develop because it's a lagging body part squeeze the shadow in isometrics Yeah, and and so what that looks like for me as a trainer who's helping somebody do that like for example the guy that I was helping back then it's taking them in a movement and having them hold in a In an isometric contracted position and getting them to think like when you're when I got him holding down at the 90 degree At the very bottom right or then I got him holding the very top is using a light enough weight That I can have him pause in those positions and then teaching him and I'm over there as a trainer like Connect connect squeeze, you know and trying to intensify right here and getting them to Do that instead of just going through the motion of getting the weight up and seeing how much more weight they can lift Hey, let's reduce the weight significantly And let's do a real good squeeze at the bottom and the top of the rep so you can really work on that connection Yeah, you know what helped me a lot with this was when I first became certified as a trainer And I learned a muscle action Once I started to learn what the action of a muscle and you don't need to get all crazy with this You don't need to go learn Tons of you know physiology and anatomy angles and leverage Yeah, you just start to just figure out what the muscles do in your lifts. Okay, so I'll give you an example Okay, so if I'm doing a chin up right so so supinated grip that's palms back Chin up my biceps are doing this right my biceps are are flexing my elbow So the the chin up aspect Where I'm doing the chin up the part that my biceps doing is this part the part that my lats are doing is It's pulling my elbow down. So this is lat. This is bicep So if I want to make it more bicep focused when I do my chin up I'm focusing on the curl if I want to focus more and make it more lat focused I'm focusing on the elbows pulling down right if we're doing a bench press for example The if I want it more peck focused my elbows are going to come out a little bit more Because the peck brings the the upper arm right the humerus across the body This is what the pectoralis does. What does the tricep do it extends the elbow? So I can focus on what the muscle action is right when you do a squat for example What does a glute do the glute is taking your leg and kicking it back The quad is extending the knee So now knowing that if I want to make it quad focused and I do my squat I'm focusing on the knee extension part if I want to make it more glute focused I'm focusing more on the hip extension part and this takes practice This is this is a the part of my muscle connection that takes practice But if you think about the muscle action while you're doing the lift and you know, okay This is what that muscle is doing. Let me focus on that part of this particular exercise while you're doing it You'll slowly start to feel more of a connection. Well, I used to coach I used to say to this my client so all we'd be standing in the gym I'd be showing them all these exercises and be oh, I'm so confused by all this stuff I said, listen all this stuff. Okay, all these weights and dumbbells and all it is is Flexion of the muscles with some sort of resistance whether that be a band a machine a dumbbell So actually my goal as your trainer is to first get you to know how to flex All these muscles really good and now using some sort of resistance some feedback It's easier to teach somebody sometimes But the goal really is that can I get you to learn how to flex every on on command? Can I tell you that flex me your lats, you know, right flex me flex me your shoulder flex me your body And then there's easy ones right everybody does that a flex or bicep But you should be able to get to and that should be a good goal Like can I get to a place where I can think about a muscle and I know how to flex it and that to your point is like Understanding the action the movement that it does helps you get there so you can figure that out And that's really when we're in the gym We're practicing at flexing that muscle really well if you know how to do that You can then get in any machine Or any exercise and perform it if you know the desired outcome is to flex a certain muscle And you already know how to intrinsically do that without any sort of weights You just apply that to that machine a hundred percent and this is why some exercises fit into different categories like like parallel bar dips Oh, it's a chest exercise. No, it's not it's a tricep exercise Actually, it's both or it could be more of one or more the other emphasize one or the other Yes, and the key is this when you're doing mind to muscle connection, especially for lagging body part You are not trying to maximize the weight that you're lifting. That's not the goal The goal is to feel the muscle the target muscle more. This is bodybuilding Stuff. This is not power lifting or strength training Don't worry about the weight worry about the feel which means you're gonna have to lighten the load quite a bit To feel the exercise where you want to feel to me. This is the real value of bodybuilding And you know, I'm I'm coming from a place of all pure performance athleticism That's the only focus is just movement quality and all that but to be able to really connect to Like you said, like be able to flex the muscle on command very helpful for You know, you being able to kind of bring that into those exercises and especially address certain issues that you're wanting to Address totally. Here's the next one Prioritize your lagging body part at the beginning of your workout Even if that means you're gonna do your isolation movements or smaller body part Muscle groups at the beginning of the workout, which typically you don't want to do right typically Like workout programming, you know commandment number four or whatever is do your big gross modem movements first Work on your big muscle groups first and work down the list to the smaller ones Well, that can be broken when you have a lagging body part that you really need to focus on for example If hamstrings, let's say your hamstrings are a weak body part And your workout calls for you to start with your barbell squats. That's okay to not start with squats It's totally fine to start with leg curls and stiff legged deadlifts first Then go to lay your your your barbell squat. This is true for any body parts And studies show this by the way that the body parts or the extra and this is why You know workout programming starts with the big gross motor movements first Because you're going to get the most bang for your buck Is studies show that the first things you do you get the most adaptation towards and as you go down the list It becomes less and less and and for the most part you want to do the big exercises first But if there's a lagging body part do that first even if it's biceps or triceps It's okay if your triceps are lagging. It's fine to work your triceps before you work your chest So I want to add to that because I I think Yes at the beginning of your words and at the beginning of your week, right? So if you're doing a body part split, which a lot of people do upper body or muscle group splits like that Is prioritizing the weak part and traditionally what everybody does is either Legs chest or back because they're the big muscle groups that everybody cares about that's normally the front load of your Your body part split that you do and then you kind of get to the all the secondary ones Cav shoulders arms other things like that. Well, if those are if those secondary muscles are One of your lagging body parts that not only should you prioritize the exercises within the routine at the front You should also prioritize that at the beginning of the week. Why does that matter? Well, what matter why that matters so much is because life happens I don't think I've ever met anybody who year in year out consistently never misses workouts Uh, if you're like me or you most of us that are in this room right now You have these sporadic times where you got a week off or maybe you missed four days This week and only got in the gym two or three times and what typically happens is somebody Hits their their muscle groups say they love training their lagging ones were later in the week They missed those days of training then when they start back They start back at their favorite muscle group again And they as if they're starting the week over because they had a bad week or maybe they took two weeks off Instead of always starting back on the this was actually one of the single most impactful things I did for my shoulders. I had never done that. I had never said, okay, it's a lagging body parts week I don't like training it as much. What if it became my number one priority and no matter how many breaks I take in this year every time I come back to the gym after missing a couple days or weeks I'm always starting with my shoulders Just that alone started to develop them more than what I had done in previous years Yeah, that's that's such a a very very good point because people don't like to change their mix-up or their layout Even if they have lagging body parts, but that one small thing right there typically means 15 20 30 more consistency throughout the rest of the year. So that's a big one. All right So here's the next one. This one sounds kind of obvious But there's there's more to it than what you're about to hear And that is that you should if you have a lagging body part that particular body part Should be trained with more frequency. It should show up quite a bit in your program Yeah more frequency more volume and more exercises It only makes sense and and I I struggled with this for a long time because I wanted everything to look balanced in my workout I looked at my programming. Well, I can't do, you know, eight sets for my shoulders when I'm only doing eight You know six sets for everything else No, the lagging body part should be trained more frequently with more volume meaning more exercises and sets Than the other body parts now I want to point out that this is our third point and not our first point Right and the reason why this is our third point and not our first point and they should go in order Is that first point that we made if you don't learn how to connect to that muscle really well And all you more work on that's right And if all you do is increase frequency and volume, which this is a mistake sometimes I see Especially guys I see this with young young guys that are trying to develop a body part Is oh, I want I need to work my chest. This is this guy. I need to work my chest more out I'm already doing it five days a week And I just I'm getting stronger a little bit on my chest, but the chest isn't developed anymore Well, that's because all you're doing is you're just working the triceps and the shoulders a lot more than what you were working So The order of this is important. It's first important that you you have a good connection You know how to flex and work that muscle really well and perform that well Then the next natural progression to that I think is beginning at the beginning of workouts beginning of the week And then the next thing after that is okay now Let's start to increase the frequency and the volume of it and then it follows the exact pattern I did with my shoulders. It was first. Okay, all I'm going to do is just prioritize it I'm not going to overthink it. I'm not going to track volume. I'm not going to track anything That itself will do exactly what you said gave me 10 to 15 percent more You know training yeah consistency around it for the year Then the next thing was okay now let's start to scale this I've become now consistent I never missed the shoulder workout now Let's start to build some more volume and frequency here and started doing it multiple times a week And then that's when they really started yeah, what you do most is what you're going to improve at the most By the way, it's just true for anything. So you want to get better at squatting You should probably be squatting more than doing other exercises You want to get better at bench press or overhead press same thing if you want a body part to Accelerate its development You should probably be training that particular body part more with more volume than the rest of your body Well to the point of your client who was wanting to you know, train his chest quite a bit more I have had clients and friends as well that are like, man, you know, my chest isn't responding and so they would Go super intensive you doing a split routine But then they would end up doing the entire workout is like chest in that day and they would just blow it out And so then now the rest of the week, you know, they they don't go quite as frequently They're not it's so sore they can you know So, you know, this this frequency meaning that we're going to repeatedly Incorporate it but not like over intensified. Yeah, I'm glad you said that. That's a good word of caution There can be too much right you can do too much So more doesn't necessarily mean as much as you possibly can And fry yourself because that'll actually set you back now this this takes us to the next one And here's the biggest mistake That I see Experienced lifters make when bringing up a lagging body part They have their whole workout laid out in front of them for the week and they're doing let's say 12 sets on average per body part or 15 sets per body part per week with different multiple exercises or whatever And so let's say total for the whole week for the whole body It's I don't know let's I'm going to make up a number 60 sets and everything's going great And they're like, you know what I want to develop my shoulders more So I'm going to add five more sets to my shoulders What they didn't do is compensate by reducing volume in other places You can't just throw more volume at your body and expect it to respond Especially if you're already training really hard You need to cut back on other stuff and this is the tough part because people are like But I want my shoulders to come up, but I don't want to not work out my biceps as much as I do It's like well, you're you have to sacrifice volume somewhere in order to add it where you want it to go So we we complimented and gave credit to bodybuilding for some of the things they did great I'm going to blame bodybuilding for fucking this up for a lot of other people and that's because There's a lot of people that have that are taking a lot of steroids and can get away with skipping this stuff They just keep piling on the volume and their body Continues to respond because you know, they have they have an artificial signal They're there. I mean with a natural person You have this kind of ebb and flow of your testosterone testosterone levels your ability to recover When you're taking exogenous testosterone and all the other possible PEDs Your body recovers at a much faster rate. You can handle punishment. You can handle you can handle that because it's it's constantly staying up here It's not dipping every time you overreach. And so I think that these were the people that were promoting just the you know Oh, you gotta hit it more and just keep it more and keep doing more Not knowing that you should probably adjust the rest of your programming based off of that It took me a long time to kind of piece that together because I made this mistake For a long time of just keep piling on piling on piling on and sometimes less is more and learning that If I'm going to add a more volume to an already high volume routine Then something's got to give and it's it's better for my body To pull back on something else And you know, it's also hard to let go because you're normally what you should let go Is normally the thing that you're really good at and you like doing Yes, I was just going to say the area that you want to cut volume from is the fast responding body parts that you have I'm honest. It's only been maybe Five years now for me where I've let go of my bicep and tricep training like it was I love training my arms so much And it's been a strength of mine since I was a kid because of how much I've trained them And because of that I could literally not touch them for a while and I will not lose hardly any size on them But I still love to train them because I good at it and I like it and it feels good And it looks good. And so it was hard for me to kind of let that go It's like, listen, I I don't need to be training these things Two three times a week at all if I could hit them once every other week and be fine to maintain the size on them So what am I doing? Why am I overtaxing my body? It's just my ego getting in the way of wanting to do that And so it's taken me a long time to let go of certain things that I don't need to be training as much as the things I need to work on Yeah, my favorite example of or analogy of that is like when you're playing a video game and you're building your Character and they give you like a hundred points and you can dedicate some points to like speed power damage control whatever But if you give a hundred points to one you've got none left for the rest So you have to kind of like pull from that a hundred points allocated correctly You have to allocate correctly So if you're doing, you know 60 sets for the week and you're like well I want to do five more sets for my lagging body part You got to pull it from somewhere else And the smart thing to do is to pull it from the area That you really really respond well to because that's the area that's least likely to suffer From doing less volume. In fact, you may actually find that you're not going to suffer anything at all Because it's one of those areas that you know responds so well So all right, here's the next one and this one is where things get a little more complicated Um, and that is that you might need to change your programming That means the exercises that you do the reps the tempo How you squeeze the repetitions are they at the top? Is it at the bottom? How do I do the stretch? Sometimes what you really need to do is look at your routine And I need a different bicep routine. I need a different shoulder routine. I need new workout programming Yeah, and so we sort of talked about initially in the beginning of this about how to kind of slow it down and squeeze and have isometric contraction Well, also fast twitch plays a role, right? And this is where a lot of people don't perform exercises that are Driven by acceleration and powerful type of movements But it actually stimulates the muscles in a whole different way that A lot of times will unlock that that connectivity and that response that That muscle has never received before and sometimes will blow you up. I know adam has Experienced that with the shoulders, right? Not only that so I experienced there You actually saying that I'm glad you put that up because you just brought me back to a memory I had us, you know, we've all like because we've been doing this so long and we've probably forgotten a lot of stuff, right? One of the things I had forgotten about until you just started sharing that story right now is I'd worked really hard on developing my chest and kind of got it to this place where Seeing I saw a very incremental change During the time that I was getting ready for competition And I was looking for different variables to manipulate because I'd already felt like I'd thrown everything at it One of the things I'd never done for my chest was explosive plyometric type training for the chest How often does anyone do that? No, it was something that I incorporated and I was blown away I saw another big leap in my development of my chest that I hadn't seen from Years of constantly training my chest because it was a variable that I hadn't really played with and I hadn't thought You think about that with legs a lot, right? Plyometrics for legs and explosive training for legs is kind of a is or natural Yeah, it's more a natural permission. Yeah, or you don't have to think too much about it There's a lot of exercises for that Yeah, but if you told someone plyometrics for their chest a lot of people probably scratched their head and go like Oh, what does that look like or what exercises could you do like plyo with your chest? Well, I tell you what like one of my favorite things was to do the these explosive push-ups Off the either the bozu ball or off of medicine balls where I come off the ground and explode up And I just I got this great a great gains from doing something like that So this is such a good a great point. I also think I know Sal you said this is where it could get complicated But this also could be the low-hanging fruit like let's say all the rest of them You're pretty good about but you're still having a hard time Sometimes, you know, and this is common with people that even know what they're doing They're just stuck in doing the same Cycle of things and they just haven't broken out Like when was the last time that you thought outside the box and did some explosive shoulder work or explosive chest work In and when was the last time you programmed that in your programming and if you never have I mean it could be just as simple as that of starting to maybe trade out something very traditional that you've been doing forever For an explosive movement towards that muscle and watch it respond No, I'm glad you said that because programming doesn't just mean changing the exercises It can mean changing the speed. It can mean changing the reps Have you never trained in the changing the rest? Yeah, have you ever never trained at the four rep range? Right. Well, that could be changing the programming for you Justin you said rest periods, right? Yeah, if you always rest a minute between sets What happens if you go three minutes or 30 seconds, right? Explosiveness was such a good one. I didn't even think of that. But I experienced that with push presses That's an explosive shoulder press. Yep. I experienced that recently. I think like three years ago with The the the snatches that we did in in strong my traps I'm like, oh my gosh. I've been doing shrugs forever real slow and controlled and all of a sudden My traps blew up from this kind of wide grip, you know explosive type of you know Hypole movement and it really made a big difference. So change the programming one of the main values of it if it's is It is novel It's so different. It's new I hate to use this word because it's so bastardized, but it shocks the body, right? So it's a new thing your body has to adapt you're used to moving slow Now you got to move fast or vice versa Or you're used to resting long now you got to rest short or vice versa and it gets things moving again I'm I'm so glad that Justin went that way because um The person that will be attracted to this episode lagging, but will probably be more of a bodybuilder Mindset or somebody cares more about aesthetics and you just as someone who has that kind of thought process You don't think of plyometrics and explosive training as a way to build more muscle No, you know, it's funny. It activates so many fast-switch muscle and it's and it's incredible Especially if you never do it. It's different if it's incorporated on a regular basis You're you're probably not going to see massive gains and if you always do that But if it's something you never do because you always train like a bodybuilder with a slow and trolled 4 2 2 type of tempo And everything is controlled Man doing something explosive And training that way it it's going to send a new signal to the body It will respond part of it responding is building more muscle. So it's a great great tool and vice versa going really slow I've done this with explosive athletes who are used to just doing everything so quickly And I'm like four seconds up and four seconds down. Yeah, and that is just a totally different thing and they see Huge gains. Here's the last part. Okay. The last part is you got to give it time So just because you're doing all this stuff like building muscle is a slow process the body You know more muscle requires more energy. It's more it's expensive tissue The body doesn't really build muscle unless it thinks it needs to and it only gives you as much as it thinks It needs and that's it. So it's a very slow Methodical process. Here's what it feels like by the way. Okay. Here's what it feels like and this is like very true for most people You'll start training a lagging body part and at first you'll feel like oh my god I feel more of a connection and it'll be like that for a few weeks and then you'll be like I got a crazy pump. I normally don't get a pump in this body part now. I'm getting a really good pump Wow, that's great. And then you wait a few weeks It's like oh my god now the muscle is getting sore like differently than it ever did before And then it's this long process of going through that and then oh now I see some muscle growth It takes time to develop a lagging body part I mean I I would say when I started really focusing on my shoulders It was like a year and a half before they really made a big difference my legs Same thing about a year and a half before I saw a big difference I'm glad we're wrapping up with this too because this also highlights part of the why we design our programs the way we design them um Something that I when I was in my mid to late 20s I and I had figured a lot of this programming out and understood the importance of changing the reps and tempo I I went through a phase of becoming this trainer who um, you know every work in fact I used to pride myself on this no workout has ever been the same every workout I'm always you know seeking that novel workout changing tempos changing reps But the problem with that was really hard to measure The exact success so it's important that You you manipulate a couple of these things And then you stick to it and stay and be patient Don't expect it to happen in two days or three weeks Like be consistent with it for a couple months and then manipulate another variable and and that's how we wrote the maps programs is you You stick in phases for an extended period of time The research supports that you could take the all the maps workouts and programs and you could do every other day And and at the end of the program if you were to measure the results that someone get They would get probably the equal amount of results as the way we've organized them But the fact that we've organized them makes it easier for people to piece together What's working for them and what's not yeah, and and that's important because at some point You're gonna want to individualize your routine and that's the best workout you could possibly do Now one thing that we have because we notice we know this we all of our programs are full body all of them focus on Movements for the whole body or all the body parts the goal is always to develop a very balanced physique either aesthetically or Performance-wise depending on the maps program that you follow But we do know that in the real world people have Areas of the body that like we said in this episode don't respond like others And so we've done is we've created what are called maps mods These are body part workout programs specific body parts. So like There's a bicep mod a chest mod. There's one for glutes or quads Or whatever we have a mod for every single major muscle group What you can do is you could follow one of because we have it all laid out for you the You know reps the tempo the the sets the exercises Specifically and we wrote them specifically for that body part being a lagging body part Which is a diff a little bit of different programming Then if we're just training if we're training the whole body, right? And what you do with these mods is you pick the one For the body part that's lagging for you and you take your normal routine Take out that body part out of your routine and replace it with the mod So let's say for example, you're following your workout routine. Everything's working great But your biceps are lagging you get the maps bicep mod Take out your normal bicep routine replace it no matter what you're doing replace it with the maps Bicep mod follow that and those these mods are designed specifically to bring up lagging body parts and hyper focus on them That's right They're way less expensive than full maps programs because they're single body parts And also what we're doing right now because of this episode Is all of these mods are 50 off So you could pick any body part you want to focus on get that mod. It's already Discounted price, but it's going to be additional 50 off and you can find that at maps Mods so MAPS mod DS maps mods.com and then the code for 50 off is mods 50 off so mods Five zero off and then you'll get half off whichever one you pick Look, if you like our information head over to mind pump free calm and check out our guides We have guides that can help you with almost any fitness and health goal You can also find all of us on instagram. So justin is at mind pump justin I'm at mind pump salad and adam is at mind pump adam