 Yo, did you know that we have a MAPS program that's a double split routine? It's MAPS-PED, the most advanced program that we offer. You better have good genetics, great recovery, and be super experienced to follow this program. And we're going to give it away for free. It's going to give it away for free to one of you lucky viewers. Here's how you can get MAPS-PED for free. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel and turn on your notifications. Do all those things. And if we like your comment, we'll notify you. And then you'll get access to the most advanced, most volume, most frequent workout program that we offer MAPS-PED. Also, before we get to the show, huge sale right now. We have a power bundle. We just put this together. MAPS Strong. This is Strongman-inspired workouts and MAPS Power Lift. This is a power lifting style workout program together in the power bundle. Okay. Normally they would retail together at 300 bucks. But right now this power bundle, $79.99. That's it. One payment, 79 bucks, 99 cents. Full access for life. MAPS Strong and MAPS Power Lift. Just head over to mapsmarch.com to sign up. All right. Here comes the show. Look, your back pain may be due to something you're not even thinking about. You may have weak hip flexors. Oh yeah. Are you trying to call me out? So I am. You know, it's okay. Here's why I bring this up. So nine out of 10 times. If you have a client with back pain, it's like weak core stability. Yeah. You need hip mobility, something along those lines. Yeah, posture, yeah contributing factors. And what you don't typically want to do is do direct hip flexor work because their hip flexors are already tight, trying to stabilize. And direct hip flexor work tends to make back pain worse than a lot of people. Yeah. However, in some cases, that's not the case. So I'll use an example. It's personal to me. And then of course, Justin, we talked about this morning. So my wife's had, she's been having this back pain that just like on and off for a while, training her core. She's working on her hips. She's doing 90-90. She's doing stability. She's like, it's so weird. I can't figure it out. I'm doing deadlifts and my back just doesn't feel right at this low back pain. And then our friend, Marlon, a great trainer, him and I were talking through DMs. And he goes, dude, you'll never guess. He goes, I've been having this kind of chronic, and he's a great deadlifter, right? He's like, I've been having this kind of chronic back pain. And I couldn't figure out what the problem was. He goes, and then I started to do direct hip flexor work. He goes, because I thought, well, that's the only thing that's left is maybe my hip flexors a week. And he goes, my back pain was gone. I did the same thing with Jessica. And so basic, right? I have her lay on the floor and literally just lift one leg to kind of work one hip flexor and then do the same thing with the other. This basic work and it took away the back pain. And then I told you about that because you've been having back pain. Oh yeah. And it's been way too long. So it's been a few months of like just in and out, like waking up and I'm like, do I need a new bed? Do am I not strengthening my core as much? I've been really focused on core strengthening and it's been battling at the whole time. I even moved from any kind of like barbell training to more gymnastic and rings and body weight style, intensive training. And it actually was starting to give me a lot of relief and benefit. And then I realized I was a lot more focused on leg lifts and I'm a lot more focused on you know, more hip flexor specific type exercises where I'm like trying to strengthen and it started to really start to bring in even more relief. So it's, that was something I wouldn't have even thought of. What are you, okay. So what, what are you guys, what are the three those Marlon, Jessica and you have in common? What do you think it, what do you think is attributing to that and for those three people or in general, like who? I think active and strong and the hip flexors play a very vital role in stabilizing the core. But, you know, okay. Jessica did lots of direct hip work, lots of direct core work, no direct hip flexor work. She also doesn't run, you know, because we're not runners. She doesn't do any of, you know, like any kind of athletics that would require lots of hip flexor work. Marlon, same thing. He does lots of that other work and we're trained as trainers to not do direct hip flexor work unless you're training an athlete. Like if I'm training an athlete, especially sprinters, then we'll do hip flexor work. But usually you don't do it because Because people use that instead of abs. Yeah, absolutely. So I think that's what's in common with the three of them. Like, same thing would take, Justin, you were an athlete for a long time. You had plenty of hip flexor work. Yeah, it was never a problem. It's literally like I don't do any cardio. I don't know if you guys have been a big influence on that on me or not. But just my shift. Yeah, I'm going to defer all responsibility here. But yeah, I actually, like I used to do it quite frequently. I would make sure that I'm like either running or I'm doing some kind of circuit where, you know, I'm definitely moving my body aggressively, cardiovascularly. And I just haven't been doing it at all. And I've been sitting a lot and, you know, I'm in traffic. I'm also sitting like driving home. And so it's just like, and then I'm still building and I'm, you know, working on strength training, but just neglecting completely any kind of activity. My hip flexor. Yeah, interesting. Yeah. So I mean, if you look at the core, there's another muscle that's involved in core stability. I don't think this is an issue with definitely not with you, which is the lower lats. Like you look at the attachment of the lower lats and then you look at the hip flexors and of course the core musculature and the hips. That's other all involved in stabilizing the lumbar spine. And so, and this is classic, right? I've had, I've only had this happen a couple of times with clients where you go down the list of the most common issues to solve an issue, to solve a pain problem. And you're like, okay, it's not that. It's not that. It's not that. And I've gotten, there was a couple of times where I got really frustrated trying to figure everything out. And then I just went down to the basics and said, what else is involved in this ish area? And then I went and worked that and then lo and behold, you know, there it was. Interesting. I wonder if I'd benefit from it at all. I wondered too, because you're, you know, you have anterior pelvic tilt. So your tendency is probably to think the opposite. Oh, hip flexors are probably, don't work them. But think about it this way. When do you ever train your hip flexors? Yeah. Well, I have a lot of sex, you know, a lot more than you guys probably do. I'm getting some of that. Yeah, but you're on your back. You don't do anything. Exactly. Because all the rest is laying there. I'm not. I'm like, yee-see, yee-see, guys. We're watching in the window. I saw the video. I see your moves. Adam's not doing anything. If you, if we were ever, we were just talking about, before we were on, we were talking about the apocalypse, right? Happening and stuff like that. We're talking about pulling money out of our cow, throwing kinds of crazy shit like that. I mean, if it got really desperate, would you make sex videos for money? Huh? Oh, I feel, I mean, there's nothing that's off the table if you're desperate. Well, that's what I'm saying. I'm like, what, what, like, how desperate do you have to be financially, right? Before you make sex videos with your wife? Whoa. I'm not going to include her. Oh, so you were, what? Good luck with that. He's like, yeah, I'm going to make sex videos, but not with my wife. No, yeah, yeah, yeah. No, I'm not going to make it with anybody. I'm just going to blur my face out. Oh, oh, you think you're going to make a lot of money having sex with yourself? Come on, bro. Oh, he's sour. No, I just want to involve her. That's in high demand. Oh yeah, you're going to get a lot of money. You're some wealthy gay dude that went paid for that. Come on. No, I mean, yeah, no, you say, including my wife, I don't want to speak for her. Obviously not. Sorry, honey. Boy, you'd have to be pretty, you'd have to be pretty desperate, I think to do something. I mean, what about for you? You can't afford a nice watch. That's it. I can't have those fancy steak dinners yet. I'm there. I'm there right away. I don't know. You know, say, I was watching porn, the other day and I saw a couple that were doing it and they had their faces blurred. So I'm like, man, you don't blur your faces out. I mean, you'd have to know me to know it's me, right? So if you don't know me. You guys have like really distinctive tattoos. It would be totally obvious. That's true. Although I could probably, you know, sleeve up or, you know, wear a long sleeve shirt. Just wear a shirt. Like a mid-drift long sleeve shirt. Wear the Viori long sleeve shirt. No, they would know because we're sponsored by Viori. They got those Henleys that are nice long sleeve. Did you just use a Viori commercial in our porn? I don't think they could use that. Viori, Viori long sleeve shirts cover up your tats so nobody knows it's you. Nobody will know it's you. Yeah, I know that. But form fitting so you'll look great. Yeah, they would know because we're sponsored. Really shows off my arms though. Listen, we're middle-aged men, okay? If the shit hits the fan, the sex stuff on video is off. We're not, the market, nobody cares about us. You know, I feel like we have a couple years left. I don't know. Yeah. Yeah. We're not making any money doing that. Yeah. I hate to tell you. But, okay, back to the hip flexure thing. What do you think about yourself, Adam? Because all joking aside, you don't do any... Yeah, no, I don't. And to the exact point that you said, you know, of anything, I'm not thinking that way at all. Although I'm not suffering from any low back pain right now. So I tell you what though. I mean, it does, it has came and went in my lifting career. So if and when that arises again, I will address that. I know personally, if there's a thing that, if we're being honest here, right, about things that we neglect and we don't do, it's core work for me. 100%, I don't do enough direct core work and ab work that I should do. I know that that's an area. And I know if when I do that, I feel great. I feel very supported in my hips and my low back. And technically right now, I should be doing that. And I haven't been. But part of it is because I haven't felt it. I haven't felt any issues. Yeah. You know what's interesting? For me, for core, I'm relatively consistent. You're very consistent with it. Relatively. I'd say you're the most consistent with it. Yes. But that's, I mean, you're comparing me against you guys. Well, I don't think I've ever seen two weeks go by and I don't see you doing ab work. I do it once a week. So when I say once a week versus everything else, which is usually two or three days a week. But so it's not as consistent as it used to be. But here's what I do notice is if I take a week off or whatever and I come back, my strength is still there, but my stability's gone a little bit. And then if I do a very intense core exercise, like dragon flags, which I like them because they really develop my abs, right? They stick out and I like that feeling, like having that turtle shell abs. Lever's like that, trying to get back into it too. I love it. But you know what the problem is? It's so intense, right? So I'll do like six, seven reps, low reps. I'll feel good. Then if I squat or something the next day, I'll end up, my risk of hurting my back is through the roof because my core, you know, I fatigued it. You're still lifting heavy on the squatting when you're doing, when you probably should scale way back on the squatting. You know where I get the most benefit from is a bleak work. Man, if I train my rotation, I feel so damn stable when I do everything else, more so than if I train my abs personally. Well, I remember when we, you went on the kick and so did I after Justin introduced the windmills to us and I felt good. I haven't done those in a while. I know. And I'm, and either of I, and I know I'm kind of due for that, that in my routine. And it's, it's, it's been on my mind for a while. That and both Turkish getups and windmills, two movements I absolutely love and recommend all the time. And I need to take my own advice because it's been a while since I've programmed them and I just, I know I feel great when I do. Justin, do you still, there was a second there where you were practicing the bent press, one arm bent press. Have you still? You know, I didn't, I haven't been doing that. So this is me kind of coming back into the whole functional side of things. For a while there, I was really just trying to kind of do some basic compound lifts with like bodybuilder, you know, style like hypertrophy. And, and you know, just out of like a change in a shift. But yeah, I'm totally like pulling myself back in to the functional side of things and been doing kettlebell swings. I've been teaching the kids, you know, at high school kettlebell swings and just trying to kind of, you know, emulate that myself. So I've been training with the kettlebell, with the gymnastic rings, pretty much, I used to go on big kicks of training outside and I would have rings and kettlebells and I would do everything pretty much out there. I love outdoor workouts. The bent press was really interesting. I have a lot of trouble with that kind of rotation and lateral stability. But what's interesting about it is that was a staple feet of strength with strongmen at the turn of the, you know, at the beginning of the 19th century or the 18th century, excuse me, 20th century, I should say. And it was incredible the amount of weight these guys could lift. Like you're talking about one arm, 300 pound bent press. Now they were very strong, but also their technique must have been incredible. They must have been able to really max. Oh, it's all about dispersing that force, and being able to bypass it so it doesn't just leak out at your shoulder and you're able to kind of get it going through your torso all the way down through your legs. Like it's totally a technique where when you get good at it, you can really kind of start stacking weight. Yeah, because I feel like they would position themselves with the barbell, walk me through this, right? And then rather than lifting the barbell, they would move their arm down while lifting their arm at the time. They're moving it down. So yeah, I guess the gravitational forces aren't quite as intense with that. I don't really know how to explain and articulate it. But it's kind of like coaching somebody through a squat where you break at the knees and the hips at the same time. It's your pressing and hinging at the same time. Or like an Olympic lift where they pop the barbell and then get underneath it type of deal, right? You got to get really good at packing your shoulder and being able to kind of like keep that super stable. So there's no muscular fatigue with it there. It just kind of goes right through you. Yeah, speaking of outdoor workouts, as a kid, it was my favorite. Absolute favorite thing to do to be outside, lifting weights, the sun and the wind and all that stuff. I would really love, and I don't know, have you guys ever worked out at Muscle Beach down in LA? Yeah, I did once. And I just like being outside with the weights. I wish more gyms had that, like an open. Well, there's actually a lot of things. Our buddy over at Santa Cruz Power Fitness, he built it all out because of COVID. Because of COVID, actually a lot of these places did. I know the UFC gym guys, they did it also. Like, so there's quite a few places because of COVID now have built like an outdoor place for you to lift, which is kind of cool. Oh, I love that. It's just such a great feeling, better pumps. Even if it's hot or cold, it's just a great. I mean, what's cool about Venice is like, it's common practice to be shirtless and taking up all the sun. Totally. Like most of these like kind of gym places, they have awnings or coverings and stuff like that where you're not. It's a lot smarter than you think though, if you've ever, you guys have driven by it or seen that. Oh, it's tiny. We went and walked in. Yeah, yeah, yeah, yeah. I've been there several times. I've just never lifted there. Yeah, it's a tiny little place. Every time I've been there, I haven't been in my jacked physique phase where I would love that. If I'm going to go lift on Venice, I want to be in some of my better shape. I don't want to be like some of the worst shape I've been in and then out there, you know. You want to be in competition shape. The gold's down there in Venice is small too. It's not very big. No, I remember the first time we went to that. Also, I expected it to be like this super big old gym and it's. It's all old and run down and everything. But it's got nostalgia for sure. Yeah, some of the best gyms I've ever worked out and you would think we're just dungeons. Just crap. It's all about the atmosphere. At least for me. It's all about the energy and the atmosphere in the gym. I still remember that one gym we went to in, was it Texas? Was it Texas? What was it called? Anybody remember? Texas, it was called Texas something. Yeah, it was Texas something. Anyway, it was, it was, God, that sucks. I would love to give him a shout out. It was, it was a power lifter, strongman, strength athlete type gym. Yeah. The feel in there was incredible. And then they had the outdoor area with the logs and we were doing some carries and stuff. Big Tex. Big Tex. We went to Big Tex and we were going to film. We weren't even going to work out, but all of us were like, let's get our. Oh, we got to get in and work out. We got to do a workout. Was that your favorite? Would you say, we've been to a lot of gyms together. Would you say that was your favorite? I mean, I love Pekolsky's gym because his equipment is phenomenal. It's totally me. It's a bodybuilder gym. That are the Reno gym. I like a lot. I like the Reno one personally, because it had really cool features for the sled. Even an uphill area where you could drag the sled up. It just had a lot of really cool athletic functional stuff. The thing that I liked at Pekolsky, so Pekolsky Big Tex is probably my two favorites, but what I liked at Pekolsky's gym is the incline that he had for dumbbells. You stood. Remember that? It wasn't like a sit-down incline bench. You stood and leaned back. I did like that. That was cool. And it was way more stable. I felt way more connected that way. I loved his dumbbells too. Oh, those are amazing. The chrome ones or whatever. I still like the old-school dumbbells with the plates, the thin plates that you can hear moving when you're working out, but that pinches your skin. And you're like, wow. It's just nostalgia. It's just a bunch of nostalgia. It's the sound. That's what it is. It is. It's the clanging of the weights. Yeah. And then there was that place that we filmed Maps Aesthetic in years ago. That was my high school gym. Now, I liked that gym, because that gym had old ass equipment that I remember working out as a kid with chains. Like old plate load, not plate loaded, selectorized equipment. Now, you see it with cables and with what is it called? Bands pulling the weight through. There were chains. It was chain link stuff, which for obvious reasons, they don't do anymore. You catch a finger in that. Oh, yeah. Not that long ago. I saw my stepdad recently. We were catching up. And he follows along what we're doing and stuff. And he was just talking about, man, it's so crazy to see where you guys of all, what you came from and where you're at and all this stuff. And he's like, I still remember that. That first gym that when you were 17, that you used to go to, what was that? Over off of McHenry. And he's like, I said, Dad, you know that's, we actually, the owners of that gym ended up later on, years later, obviously, were fans of Mind Pump reached out to us and we shot one of our very first programs in that gym. He was like, what? No way. I'm like, yeah, no, it looks exactly the same too. It's like, literally, I think 95% of the equipment that I used when I was a kid is still in that place. I love it. I love that old stuff. I don't know if they're still going. It was called Innersport. Innersport in Modesto, California. Except we reshot that program. And so you guys remember the Super Saiyan gym? Yes. Yes. So that was another great gym. That was really cool. Gym is more, you know, updated equipment and whatnot, but it just had everything you could possibly think of in that gym. I would love to do a gym tour. I mean, there's no business. I was just thinking, I was literally just thinking that, you know, people always ask like, what's next for Mind Pump or whatever. That would be kind of a fun thing to do at one point when we can kind of step away from this. Cross-country gym tour. Yeah, just like take a tour and like get a list of what everybody, like the best gym in each state. Yes, right. And like work our way around the country and go, get a walk out and give feedback. Oh yeah. I mean, that's a show waiting to happen, right? Like that would be cool to do that. Are there gyms on your list that you'd want to visit? Do you guys know of? Not that I know. Most all gyms, there's actually a 24-hour fitness that's in LA that I've never, they're a big one in LA. Wow, what's it, where is it at? I forget where the exact street that it's on, but there's a big, like their largest, you know, home-based gym is in LA. I never got a chance to go to that and I heard it's pretty epic. There's Max Schmarzo's gym that was really, sounded really crazy. It was like this almost Olympic athlete setup. So there's like all, every single like crazy sports-driven piece of equipment is in this place. I'm really curious for that. The Reno gym, it'd be hard for that to be taught because- Well, that place was sick. I like something that is massive, like that, so you have lots of room. I hate, so the only thing I don't like about the dungeon- You like size, for sure. The only thing I don't like about the small dungeon gyms is I don't like the feeling of like rubbing shoulders with people while I work out. I like how- I'm like big open. Yeah, I like my space. I like to come in with my duffel bag and throw it down next to where I'm going to go and pull my chalk out, pull my belt out and like kind of scatter around my area. I want to work out and put, you know, 20 minutes into that area and then move along. I like heavy lifting stations, like right next to a field or like basketball courts or all that. So it's like you have, you know, over here, you have the sports section, and then also you have heavy lifting. I feel like they had everything there. They really did. Like they had, like if you, everything from if you want to be CrossFit stuff, maybe they lacked a little bit in the Strongman type stuff. Oh, right. So I don't think they had any Atlas stuff. The big text was amazing. UFC gyms are pretty good. They've got some great setups. I would say I would like to go to, whatever that gym Ronnie Coleman used to work out at, that didn't have AC, he was all fucked up. It's the one where he's deadlifting 800 pounds. It smells like ass. What is that called, Doug? Maybe look it up. Duck tape on all the fucking machines. No, no, no. Ronnie Coleman works out there, Branch Warren works out there. Isn't it the Rx one or the, it's called? No, no. So there's also the other famous one. Fuck, it's going to slip in my mind right now. It's Metro Flex. Metro Flex. I would love to go to Metro Flex. I said Metro, I said the protein powder. That's a supplement. Yeah. Metro Flex and then the Bev. Oh, Bev Francis gym. Thank you. Powerhouse, right? Yes, that's another famous one. Yeah, that's one I'd like to go to. And I'd love to go to Dorian's gym that he worked out, which was literally in the basement. It was a gym in the basement somewhere in England. I'd love to just go and train there. I want to go to Franco's gym. That looks like a good time. Oh yeah, he's got a great place. I'm sure. It's a lot of fun. I'm sure. Hey, so you guys want to hear a cool study that came out on vitamin C. Vitamin C? Vitamin C, good old vitamin C. So they showed that giving, this was an animal study, but we've seen this in humans, having high doses, they did a gram. So a gram of vitamin C a day reduced the adaptations to exercise versus not taking vitamin C. So lots of vitamins. I want you guys to guess why this would be the case, right? So they gave rats vitamin C, other rats no vitamin C. The rats that took the vitamin C had lower adaptation rates of adaptation than the rats that didn't take vitamin C. Interesting. Well, just because the doses were so high. It's what it does is because high doses of vitamin C, right, increases antioxidant levels in the blood, reduces the stress response. So it's like taking anti-inflammatory. It's like the ibuprofen study that you'd made. Now, that's a lot though, right? You said one gram. Yeah. Normally the prescription is about 500 to 1,000 milligrams. 1,000 milligrams is a gram. Oh, is that right? Yeah. 1,000 milligrams is one gram, right? So yes, people often take it, but what people don't realize is the things that you do to reduce stress in the body or that you may take could also potentially reduce the adaptation response from exercise. Now, I want to caution people because This is a signal for change. Right, right, right. So like reducing inflammation overall may reduce the muscle building signal. But I want to caution people because most people are better off reducing inflammation. The average person's like, I don't want to reduce inflammation. I want to build as much muscle as possible. It's like, no, actually, you need less inflammation. I want to caution people with studies like this because then you get people who are in inflamed state. They're not very healthy anyway. They're like, I want to build the most muscle I can. So I'm not going to take fish oil. I'm not going to take vitamin C. I'm going to make sure that I just stay as inflamed as possible. No, I think for most people, doing things to reduce inflammation is a good idea. Plus, in my opinion, reducing the muscle building signal a little bit naturally with the trade-off of having lower systemic inflammation and lower rates of oxidative stress and damage, you're probably better off. You're better off anyway in the long term versus just that short term type of window. I have a report for us. And I'm curious to hear what you guys think. It's not a study. It's a report on home buying. So this last quarter, this report just came out. That 18.5, I believe, just under 20% of all homes that were purchased in the last quarter were investors, which is the highest in history since year 2000. We've never seen any. Well, so a little less than a quarter of all homes sold were like investors. So investor groups or private investors, whatever, that are buying the homes up. Now, what was the speculation or the reasoning in the article? The article wasn't speculating anything. It was literally a report. Sometimes that's what I'll be reading. Not everything I read is speculative or somebody putting their two cents in it. It's literally like, here's the numbers. Here's the facts. Well, what do you guess? Why do you think that is? If you're investing in real estate, you've gotten to a place in your life to where you're fairly financially successful or you're a part of a financial group that does a ton of research and homework before you buy it. So to me, that just tells me that we're far from seeing a plateau or a correction and that more people that are paying attention to this, that are investing in that area, see the riding on the wall and the direction that we're going and that it's going to continue to go up. For them to increase their... I mean, I've kind of tampered us a little bit and slowed down and been a little more hesitant because I'm like, it's got to be this correction that we've been talking about forever. It's got to be coming soon. It's going to slow up. Yet here, more investors are accelerating right now than ever before. And my thought on that is just the... I think that the end of the biggest thing that's causing this is the lack of inventory. There's lots of different reasons why home prices are going up with loans and other factors, right? And cost of materials, there's many things. But one of the biggest is just purely supply and demand. I mean, that's just basic economics right now that there's just not enough supply for the amount of people that want homes. And then you add in the fact that investors are buying at a higher percentage more than ever. So people that need a home or that are buying their first home have even less inventory. So all of this is driving up even more. And the end is not near. Like it's not like tomorrow, we're all of a sudden going to see... Like there was this idea and speculation a couple of years ago or a year, I say a year, a year and a half ago, that, oh, when all this stuff with the pandemic ends and they pull the moratorium on the foreclosures, we're going to see a flood on the market and all these houses that were built and then we're going to be way over on supply and then we're going to see a correction that's going to dip down. And we're just not seeing that. Like so many people are not getting foreclosed on. Many people are getting forgiven on a lot of the missed payments or they're just tacking it on to the back half their loan. Most people that were buying homes in the last five years or longer put 20 to 25% down in the first place. So, and you add in how much all these homes have appreciated. So they have plenty of equity in there. Nobody is broke that has these, not nobody, a small percentage of people that would actually get foreclosed on, will get foreclosed on. So we're just not, we don't have enough supply. Now, do you think it might be that investors are, because investors obviously are a little bit more savvy because they're investing. Do you think maybe this may be their way of hedging against a, you know, inflation and maybe hedging against the crash? Like in other words, hey, let's buy some assets because we're going to see a downturn in a lot of things. And historically, if things go down, real estate typically does a little better because it's a hard asset. Yeah, it's interesting because it also goes against kind of basic investing principles. Like one of the things as a real estate investor, you're really paying attention to cap rates. And cap rates have been shrunk or have been shrinking for the last year or two quite a bit. It's half of why we've slowed down is because it's like, man, it's hard to find a house right now where we can rent it out and break even or make a little bit of cash flow on it so it's slowed it down. But investors are buying anyways. So even if you're not cash flowing very good, there's not very good cap rates, which tells me they are. They're hedging that, okay, it doesn't matter. Right now, I can't currently cash flow very much. Rents are going up faster than they ever have in the past. And I may not be able to cash flow very much right now, but with the rate that inflation is going, the rate that renting is going, in a year or two, it will be cash flowing for me. And if inflation continues at the rate it's continuing, having a hard asset like that is going to save my life. Inflation has got to be one of the worst things for people in the lower incomes, because they don't have the capability to invest in inflation protected or hedges against inflation because they don't have expendable income. So they just lose their purchasing power at the grocery store and at the market and they don't have these assets that'll rise with inflation. So it's... Yeah, and it's really what we got going on and stuff, Ukraine, Russia type stuff, it's really going to be interesting to see what happens at the stock market over the next couple months. Like I think that's been plummeting, Bitcoin's been plummeting also, I think it's at record lows in the last two years. So I think we're going to see a lot of that stuff get hurt over the next month or two for sure. And buy more NFTs maybe. Even that, I mean, I have no idea where that's going to be in a couple of years also. I think we, not that long ago on the show, we were talking, comparing it to the dot-com era, right? Like the truth is, yes, they're here to stay, yes, it's going to change the way we do things, but... Most people aren't going to lose their ass. Yeah. Did they say like what the trends were in that report of like single family homes, like they were purchasing versus like multiplexes, versus like flipping homes or like what some of the strategies are? Yeah, and actually for the, not the first time ever, but typically single family homes are not purchased as much by investors, but you're seeing more investors buying single family homes than what you've ever seen before. They typically go for apartment complexes, multi units, because there's better cash flow, better cap rates and stuff like that. But I mean, I think to what you're saying, so I think they're just, at this point, they're just trying to swoop up anything. Every asset, you can get a whole, yeah, people are overpaying on things, paying cash outright. And it's just, I think everybody thinks that this, you know, transitory inflation is not so transitory. And if you don't park your money in a asset or commodity or something that could potentially appreciate over the next year or two, you literally are losing money by allowing it just to sit in a savings account. Did any of you guys read the article from Jackie about Arnold being like 80% vegan? 80% vegan, what does that mean? What I saw, I saw the headline on that one. Can we break this down? I don't know what that means. So am I, I guess. I mean, you have your, what's the rest? You have steak and then you have some rice. Do you just like reduce the amount of meat in your diet? Is that like, so now we're 80%? That has to be a play to sell his fucking powder, right? Because didn't he do a vegan protein powder just recently? I mean, that has to be the whole move on that because that's such a, you know, it's a ridiculous thing to even point out and it's even more ridiculous to think that this guy's actually tracking his food every single day and then breaking down the percentage of it that is considered vegan. Like what the fuck does that even mean? You want to know what's funny? Most people are 80% vegan. If you look at what we got. Yes, because it's mostly carbs. Most people eat like a majority of their food for carbs. So it's really not, I mean, I wonder if they, if someone wrote that article and it's not even from him, they just took that as a basic statistic. The average person eats 80% of their food is carbohydrate intake. So we're just going to come out and say 80% is vegan. Yeah, but it was just funny. It reminded me of like, it was kind of a funny interaction I had when I was training the kids at the school. And one of the kids phones on there, it said like 100% vegan, like the sticker that was on their phone. And I walked by and I was like, oh, like immediately I was thinking we didn't even have a commercial for Organified today. But I was just like, oh man, like I have a good protein powder source for you. And I'm like trying to like, you know, pitch them the pitch of it. And all he's like, what do you mean? I was like, oh, I saw, you know, your, your vegan or, you know, and that's your preference. And he's like, oh no, one of my buddies put that on there as a joke. Like punked me with that. But they start telling me about, and it reminded me of when I was like that age, and that was like a common prank was to take like a bumper sticker and like put that bumper sticker, like if they're supporting so-and-so or, you know, like I love, you know, you name the president, like they put that on there or whatever. See, it's stuff like this that makes me- Hopeful? Yeah. Well, that, remember, we talked the other day on the show about that the generation coming up is kind of going to rebel against the norm of the millennial generation, right? So I kind of feel like it's going, but going back that direction, I feel like just five years ago or seven years ago, you're in high school, give the vegan kid a hard time or tease someone and say they're vegan when they're not. You'd be crucified for it. But here it's coming back again like that, and I think it's that younger, that Gen Z coming back and pushing back. We'll see if they start hitting each other on the nuts for no reason. We'll see. Did you, speaking of your football guys, so did you ever get them all on, did you bring all the fucking boxes of magic spoon that we have here? Yeah. Oh, you did. Oh, really? Oh, okay. I did. Yeah, I haven't reported back on that, have I? Yeah, I literally cleared, I think it was like 20-something boxes from the backs, if you notice it was a bit empty, that's because of me. And at the end I just kind of pitched in like, hey, if you guys are interested, and like, dude, not even a flinch, everybody ran over there and like grabbed a box because it's like, I train them and then they kind of only have, I don't know, five minutes to get ready before they got to jump to class. And so they're all hungry. And so that was like, they just started eating it right out of the box. And I'm like, it's good with milk too, you know, like take it home. And no, they just like started consuming it. Oh, great. And the small servings that went, 13, 14 grams of protein, no sugar at all, grain-free. Like here you go. And then it's like, what are the flavors? Doug has them up here. Fruity, frosted, peanut butter, blueberry cinnamon, cookies and cream, maple, waffle, cocoa. Yeah, of course the kids don't want that. I was hesitant to give out any of the fruities though, like because that's my jam. That's still your guys' best. There was like two of them and I'm like, I'll give you the golden goose, as long as you appreciate this. To the best kid. Yeah, I actually, I don't know if you guys, I've eaten it dry. It's actually a pretty good little snack. Yeah, I was a big one. When I was a kid, I was a big dry cereal eater. I'd sit in front of the TV and see that right out of this box. Doug, you don't do any weight, you don't do any weight, so you don't do the magic spoon. No, I do the magic spoon. Oh, you do? Yeah. Because I was seeing, I saw you post on the stories the other day and you were showing like you eat your carrots when you're trying to, you know, stay satiated and keep your mouth busy and not overeat calories. I bet magic spoon in a little bag would not be bad either. It's not very high calorie, you can get protein with it. Doug will throw it down though. That's the problem. Yeah, I'll eat a whole box. Well, no, the one sitting. I mean, one of the best hacks ever and this was something I had to do when I was competing and I had to be so strict about food, but I've carried that on now going forward is I just did this the other night. The other night I went downstairs to get something to snack on and I have those little, like almost like mini, they're not sandwich bags. They're like half of a sandwich bag. Yeah, I have those. It's almost like a drug bag. Yeah, kind of like that. So I put my marijuana and then I also put my snacks and this is the worst dual purpose here. Yeah. So I will, if I go downstairs to get something that I want to snack on, regardless of what are the, we had these like apple air crisp things that we had and I can. Like they're so good. They're so light and I know they're low calorie. I'll crush a whole bag if I watch a movie and have them. So when I do it, I put them in that bag, let myself fill it all the way up. That's fine. And then go and then when it's gone, it's gone. Now, Doug, you put it out there on the story. You're trying to do some like transformation thing. So now I know you're serious about this. I am serious. Well, the problem is the last time I did any type of transformation was maybe two or three years ago when we all did it. Yeah. And of course, I'm highly competitive. Yeah. And so I made it my mission to win that. But since that time, I really haven't had any motivation. And this winter, I just kind of let things go a little too far. You know, I was eating out every weekend, maybe once or twice, sometimes even more. Yeah. I was having a few beverages here and there that I normally didn't have. And those calories, yeah, exactly. Justin has been. Come on, Doug, defer. So anyway, I was just consuming way more calories than I normally do. And I started putting it on weight. And I hit a number that I hadn't hit for 10 years as far as my body fat was concerned as I measure across my waist. So that's how I determine how fat am I really. And it's always my weight measurement. So when I got done dieting down about 10 years ago, I was at a 32 inch waist when I stopped that main diet. And then I am now around 33 inches. So that is. Wait a minute. Hold on. You went from 32 to 33? In 10 years. That's an inch. That's nothing. Well, no, but you got to realize in between that time, I went down to 28. Oh, right, right, right, right. Yeah. So I've been inching back up from 28. That was in 2014. You got it. And in every year, I've gotten a little bit more OK with a little bit higher number on the waist measurement. Got it. You know who he reminds me of? There's a scene. You don't watch this. I don't think you might. Do you watch Marvelous Miss Mazzel? Yeah. Oh, Mazzel. You know the new season is out, right? Yeah. So the new season is out. I think it's on episode three right now or whatever. I absolutely love that show. But there's a scene in there that I can't help but think of Doug when she has her little notebook and she is for like 17 years consistently. She takes her thigh measurement. She takes her waist and her bust. And Doug swears by that. Because her mom was obsessed with that, right? Yes. And Doug is like, you see Doug carries his little notebook around everywhere. He still logs all his workouts. He logs his waist measurement. So when that scene comes on, I just picture Doug. So carrots, is that your low-calorie diet snack? That's just something to keep my mouth busy. You know, sometimes I just want to eat. Yeah. That's what all the models use. And carrots? Yeah, carrots and celery. You know, the nice thing about carrots is that they have a good crunch. So you feel like you're taking something substantial in. But funny, when I did my story, I got some really interesting responses. Because of what your carrots looked. That's why. Oh, they're ugly carrots. But it doesn't matter. They taste good. They were talking crap about your carrots? I don't know. None of the responses made a lot of sense to me, but they were obviously like... Sexual. They were mean to me. Oh, because they said keeping his mouth busy. That's why. Oh, well maybe. Yeah, you say keep my mouth busy and then you show a picture of a carrot that looks like a dick. That's why. Yeah. Oh. How did you not pick up on that? One, two, three. You know what? I'm still innocent, you know. Yeah, obviously. Doug's like, I don't even chew on it. I suck on the carrot until it goes away. I keep my mouth busy. I have a bite. With carrots that look like dicks. I was all about... Hey, Justin, what do you mean you eat a carrot? He has to cut it in pieces. I'm not eating this damn carrot. If I do, nobody's going to see me. Hey, are you the guy that won't eat a banana? You have to cut it? He would never eat a banana. This guy tried to get me to order a dirty banana drink. That's a real drink, isn't it? Dude, all I can think of is like, why is it dirty? Where did you put that banana? It's the brown liqueur that you use. Probably rum. I don't know. I don't know. Yeah, I think it's like a rum and so that's what makes it a dirty banana. Dirty banana is way better than a clean banana. I just imagined somebody perking up like... Dirty banana? Yeah, dirty banana. I like dirty bananas, too. No, pickles is the best. Yeah, pickles are great, too. Because at least it's salty. Yes. That's true. Pickles are another one. I need to have the salt, dude. Otherwise, for carrots... I like baby carrots so better than I like the big ones like that. Oh, yeah. I'll snack on baby carrots. Yeah, I'll snack on baby carrots. Yeah, I just so happen to buy a massive bag from Costco. Oh. And that's why it was happening to me. Katrina, you know what I'm saying? I don't think you're going to end up Costco yesterday. And she came home with Costco sells olive oil by like the 20 bottles or like that. 20 bottles? Yeah, it's like a case this big. Don't buy that much. You know, I was like, go rancid. I know it's stuff, but I'm like, what do we need this much olive oil for? And then, yes, it goes bad eventually. I'm like, why would we get this much? She goes, we go through a lot. I'm like, really? I think we go through that much. Does she use it for your... Does she still massage you? She has done that before, but she has special oil for that. Oh, she doesn't use it? We use... You know, we do go through quite a bit because we... I've made... This is kind of a new habit. I... We cook a lot of our food now on the iron skillet. Like consistently, I almost use the... I almost always... In fact, every day we use it at least once with a breakfast, lunch, or dinner, we cook with the iron skillet. And then, obviously, when you clean it, you always do a layer of olive oil. So that's probably why we go through as much as we go through. I didn't know we were going through that. You know, you get iron in your diet from using an iron skillet? Yeah, you can actually get too much. Well, so here's the thing. So I was reading about this actually. I wasn't even supposed to bring this up, but... It's men who donate blood annually, once or twice a year, a dramatic reduction in heart disease and stroke. I remember you brought that up because you were talking about going to do it yourself. I am. Remember when I brought it up and you teased me because I said I get lightheaded? Yeah. Well, you weren't even donating blood. You got a stupid regular... That's why I won't, because when you donate blood, they take like... They take like four or five of those big old vials. Half of blood. Yeah, I have before. And like that was like... You definitely need a cookie afterward. Yeah, one is like just... No, I mean... But because... So women menstruate, so their body naturally cycles through red blood cells, but men can get too high a levels. Me and my body used to get blood, and then it makes you a cheap date later that night. Oh, you drink less alcohol? Wait a minute, are you serious? Are you sick again? Oh, this is a terrible advice. I mean... Wait, you actually do it for reals? If you donate blood, and then you drink later on, you get drunk. You drink later that night, you know, like maybe one, like two, three drinks. Really? I was out, yeah. But why on a terrible night? Okay, so what a terrible night. What a terrible night. Why? Explain that to me. Why donating blood would make you... First of all, you donate blood. You're already lightheaded. You're already gonna feel wobbly and weak. Yeah, I don't know. So I think it's probably just that, plus the alcohol. Well, he's not literally doing it right after he does it, because you return to normal, like, later on that day. No, it takes longer than that. It takes 24 to 48 hours. Yeah, it's fully... Yeah, no, Jessica, she donated... Maybe you're right. Maybe I did feel a little under the weather all day long. Yeah, no, Jessica donated blood, and then that night, we were hanging out or whatever, and she stood up and almost passed out, and then we freaked out for a second, and then I'm like, oh, yeah, you donated blood. That's why you did that. Yeah, see, I get like that. That's how I get, too. Like, that's not... Really? So don't do that. That's my point. How to get drunk faster. You'll get stuff drawn on your face. Hey, how... Now, how weird is this, right? How weird is it that old, weird medical practices have always a little bit of truth in them, right? They used to do bloodletting. Bloodletting, yeah. That was a very common practice during the medieval times. When you were sick, they would let you bleed out, thinking that you would get out... You have demons in there. Yeah, or they put leeches on you and shit, but there's actually some health benefits to that. Isn't that so weird? Yeah. Now, here's... You want to have a... Let's speculate on the evolutionary... Like, why would men need to donate blood? It's because we used to battle, dude. We used to lose it all the time. We used to lose it naturally all the time. Yeah, we're just weak now. I never bleed, you know what I mean? You're like, hold on to your blood. Be my own blood. Get rid of some blood. Let out some of my blood, make it up. Anyway, hey, when you guys are out in the public, you guys get excited when you see people using our sponsors. You guys are like, oh, there's... I see... Oh, of course. Of course. Viori is everywhere. Everywhere now. I see it at least once a day. So many leggings out there now. That's right. Dude, whenever we go out, we'll go to Santana Road, we'll go to Valley Fair, we'll go to the mall, and we're walking, and I see just... I see it all over the place. You know, it's funny when we first... I mean, we've been partnered with them for, what, four years now or... So, when we first used to... I used to see people like that. I a lot of times would ask them, oh, are you familiar with my pump stuff? They're so big now that... No. I've already been told... It's like Nike. Yeah, you must have... Dude, they're just wearing it for comfort and going to work. Yeah. It was nothing like fitness related. Hey, early on, I really felt like there was a good chance that if we met somewhere, saw someone wearing Viori, but, I mean, they're so big now that they're everywhere and so many people are wearing it, that doesn't happen anymore. Yeah, I think... I predict that they're gonna be like one of the biggest players in that space. Well, I mean, that when we brought up the... When they were valued at what? Was it two or four billion? Two or four billion? Like that was like a year ago. And I know they've been on a great run since then, and I don't know... I don't follow Lulu to see... I imagine that space is... I mean, Lulu for a long time dominated that space. And now you have companies like Gymshark, Alphalete, you've got Viori. Yeah, Athleta. Yeah, you have a lot of competitors now in that space. So I imagine that it's... It's... I'm sure they're taking up a lot of the market share. For men's stuff, Viori's the best. I have yet to do anything from Lulu that I like. Yeah, but I mean, they've made a lot of progress on the women's side. Courtney just raves about it now. The difference is substantial for her between Lulu and those other brands, Athleta and stuff like that. Katrina does too. There was a hot minute there where I would come home pretty much every week and I'd bring her a Lulu outfit. This was obviously well before my pump and stuff. And she used to have a whole dresser that was nothing but Lulu shit and she don't wear none of that no more. She wears all... She's been converted. Yeah. And it's not because she's like... Just because of my pump, she truly likes it. I wouldn't give a shit if she wears it. Well, that's Courtney. She has no filter. Yeah, yeah, yeah. She'll tell you. I don't think any of the wives are like dead notes. None of them are doing anybody a favor. Brutally so. I appreciate that. I know. But it's good though. Actually, I wanted to ask you, Justin. This is a story that you were supposed to bring up a while ago. It was in our notes. We had never brought it up. I'm very curious about... Is it the Frozen Dick? I'm very curious about this. Oh, I knew you were going to ask me about this. So what's up with that? Was it a cross-country skier? It was in the Olympics. So what happened? Is this real? Yes, it was so cold. I mean, it literally... I think it was... We'd have to look and see like what the temperature was. It was like... It had to be a below freezing, obviously. And this poor guy, like his junk literally froze. So in order for that to happen, I would think that you kind of peed yourself or you're so sweaty in that area and then it's cold and so then it freezes. Yeah, I don't know physiologically how like specifically there. It's like you're moving your limbs. That's the only way I could think it happens, right? You get all this moisture and water. It must be moisture related. Yeah, you either piece his pants and so he's not... Ice. Yeah, and then it turns into ice, right? Because it doesn't make sense that it's just his junk freezes. He was... Because that's usually the warmest place, right? He was in the lead and he's like way ahead of everybody and they saw snow. He saw a snowman and he's like, hold on a second. I got time. Bro, imagine how painful that would be. So, is he losing it? He didn't shake well enough probably. Did they... Oh, did they... Does he lose it? Did they cut it off? Like, what's the deal? Or are they able to bring it back to life? I think they brought it back to life. How? To prove CPR. He packs. He packs. Is that what it says? Yeah, I'm trying to find the detail. So, if it's frozen and you get an erection, what happens? Does it break? You probably... You make snowmen. Yeah, probably... You're probably not sexually aroused at all when your dick is frozen. Probably... It's like asking if someone put your dick in a vice and then, hey, what do you think happens to get it hard on? You know who you're talking to right now? That's just the Saturday night. No, that's wild. So, they brought it back then. How? They just put heat packs on it. Like, I thought if something froze, that was it. Frostbite. I've heard of dick-related injuries before. This is a first for me. Frozen? Yeah. Because I've heard, like, you can actually break... Like, and there's been examples of it. You're actually breaking your dick. What are you finding out about their ductiles? So, with the wind chill factor it was, like, minus 26 degrees. Oh, wow. See, minus 26, that's insane. But still, would need... I felt that before you talked about it. Would need some moisture or drippage or something. Yeah, I don't think it was fully frozen, okay? It was a little bit frozen according to him. Oh, like maybe a frostbite. Cool. Yeah. Just a head. Yes. Just was extra purple. You managed to bring dicks in twice in this conversation. Well, I did the first one. You did it. I was like, I thought I was pushing the limits with Doug already. I was like, you know, Doug, it's been a while since we said dick on the show. I think I'm going to bring it in. You saw your guys fall, man. Yeah, I'm going to bring it in. And then Sal was like, wait a second. Before we wrap this up, I want to talk about dicks some more. Hey, I keep that in my pocket if there's been too many references. You know, I'm like, oh, it's been too much. Yeah, my bad. This episode, we'll need a warning in the intro. Hey, you got to check out one of the sponsors we've been with the longest, Organifi. These are performance enhancing health supplements, many of them vegan based, all organic. One of my favorites is their vegan protein, combines multiple sources of vegan proteins to give you a good amino acid profile for maximum muscle development, recovery, and fitness. But they have other products, too. They have something called Pure, which is great for cognitive function. They have a Green Juice, which is good for overall health. A Red Juice, which is great for energy. And a Gold Juice, which is great for relaxation. Go check this company out. Head over to mindpumppartners.com, click on Organifi, and use the code Mind Pump for 20% off. All right, here comes the rest of the show. All right, our first caller is Carly from Idaho. Carly, what's happening? How can we help you? So, hi, guys. This is so exciting. I just got done with MAPS Power Lift. And I feel like, first of all, it was awesome. I was able to add like 10 to 15 pounds to my previous One Rep Maxes. I feel really good. And I feel like my metabolism is in a magical place right now. I have been like absolutely ravenous and feeding the hunger. And I'm like staying super lean, not, you know, like I feel like I look great. I feel great. And so, going out of Power Lift, I decided to start MAPS Strong because I'm thinking about there's a, like a local strongman competition that I'm thinking about doing in the fall. Oh, right. So, I thought that would be a good direction to go coming out of Power Lift. But I just got done with the first week of Strong and I have been a lot more sore than I typically am following your other programs. I've done several in the past. And I'm just wondering if, because I'm, I'm going from phase three of Power Lift where like I'm never doing more than three reps in a set to phase one of Strong, which is 15 to 20 reps. And I'm wondering if the soreness I'm experiencing is something that I should just push through initially or if I should reduce volume maybe by knocking a set off of each exercise for maybe the first couple weeks and then scale up to the way it's programmed. I basically am trying to figure out how to preserve the awesome place my metabolism is in. Yeah, okay. So how far into Strong are you? I am, today will be the first day of week two. Oh, okay. This is totally normal. So when you move from really low reps to high reps, soreness is very common. It's like, it's like being their first day in the gym. That was a dramatic shift. And it's not like that the other way around. You go from really high reps to low reps and it feels different. You might feel in your joints a little bit, but you don't get really sore. Soreness from the high reps after low reps is actually quite common. You're only in week two. Everything you said your metabolism is good. You're strong. I say you're probably okay. Now, if you feel like you're over-trained, so besides the soreness, if you're like having trouble sleeping, if you're noticing other aches and pains, if you're noticing an intolerance to heat or cold, libido will crash like really weird fatigue. In that case, I would say let's reduce some of the volume. The other thing you could do is just reduce the intensity a little bit. So I'm assuming the work sessions are where you're feeling most of this. Is that correct? Yeah, I feel like it's primarily like for sure, the work session with the sled drives and it was where I was like, ooh, maybe this is too much because I like kind of almost made myself throw up. But I think it might also be partially because I think going from the heavy low rest to 15 to 20 rep range, I maybe am overestimating the amount of weight that I should be using for those types of movements. It's mostly like the sled drives, the snatch grip, dead lifts, like the major movements that I'm feeling like maybe are a little bit too much. Yeah, that's totally normal. So when you go from power lifting, well power lifting is very bench, deadlift, squat, strong is much more unconventional, much more dynamic. Phase one of strong is very different from phase three of power lift. So a lot of people make this mistake. They go from low reps, heavy, and they look at high reps and they guesstimate how much weight they should use. And it's usually more than they need that they should. Yeah, and besides the reps, I mean, you're doing these unconventional type movements that like provided a completely new stimulus for your body. I mean, you made a pretty dramatic shift from where you were before. So yeah, if you give it a little bit of time, I think your body will acclimate a bit more. But I mean, it's smart that you're already considering these in terms of how to kind of tone things down just a bit so you're not so hammered. Go lighter. I'd say go lighter. That's it though. I really think you're in a great place right now. I think the fact that you ran power lift first, saw the results you did, feeling your metabolism the way you feel, getting to, I mean, to be that highly conditioned, that consistent with your training and then being able to switch to a new program and almost feel like you're a beginner again with the soreness and stuff like that. It's such a good place to be. And all things considering with the metabolism going good, feeling good about your body, you're in a great place. You probably just stacked on a little more weight for 15 to 20 reps than you probably should have. And I think simply adjusting that a little bit, you're probably going to be just fine and you're doing really good. Totally. I mean, to give you an example, like if I did, I'll just use some arbitrary number. I'll use like numbers that I would use, right? So let's say I'm going really heavy, low reps with squats. Let's say I'm doing sets of three with, let's say 400 pounds, right? So I'm doing sets of three with 400 pounds and then I'm like, I'm going to switch to 15 reps. Okay. I'm going to go down to like 200. Like literally half of the weight and not because the weight is too heavy per se, but I start doing sets of 15 reps after my body's acclimated to doing sets of three. By the time I get, and I'm sure you experienced this, by the time you get to the second or third set, oh my God, it is like, I am dying. I feel like I'm going to throw up. It feels like cardio. Yeah. And so you got to go lighter than you think and then slowly ramp it up as the weeks go on. But you only completed one week. So now you're in week two. By the end of the second week, your body will start to feel a lot better. And the third weeks just start to feel really good. And just as you start to feel really good, we transition you to a new phase. Yeah, yeah. But it sounds like you went a little, it sounds like you went a little too heavy, especially like snatch grip, deadlifts and the high poles. Go lighter than you think, because they're really challenging. They're really, really challenging on the body. Okay. Yeah. Okay, good to know. I just wanted to make sure I wasn't, because I know you guys talk about like, if it feel like do the least amount to get the most amount of change. And I didn't want to overdo it and mess myself up with this magical place that I'm in right now. No, yeah, I would go just go lighter. Yeah. Just go lighter. And enjoy the different feel. It's obviously a different feel, right? When you're powerlifting, it's a different feel than when you're doing these higher reps. And look at that strongman training, right? When we wrote the program, I mean, when you look at it, you know, I mean, you're looking into strongman competitions. You definitely need to be strong, but you need to have strength stamina too. It's not just- You have to move heavyweight. Yeah. It's different. It's totally different. Well, and you know, speaking to phase one of strong, one of the things I would do too is whatever, like I would reduce the weight significantly, whatever number I think I'm going to do, I would go even lower than that. And then when I'm going through the 15 to 20 reps, if it just seems too light when I get to reps 12, 13, I'd slow the reps down. Slow the reps down or get a little pause in there and challenge myself that way. So throw a little bit of isometrics in there within the reps to, you know, fatigue the muscle a little bit more without you having to load the bar more. That's what I would recommend. So I'd recommend going significantly lighter and then just kind of focus more on the technique of the exercise. You're going to get really good shoulder, back and butt development. That program is excellent for the posterior chain of the shoulders. So if those are areas you want to focus on, you're going to enjoy the program. Absolutely. I'm so excited. Thank you guys so much. Yeah. Thanks for calling in. Thanks for that. Yeah. And that just so happens to be, this is during, we're doing that promotion, right? With both programs, Doug? Yes. So this just so happens to be our promo for the month is MAP Stronger plus MAPs Power Lift. Such a great combo to go. Oh, it's incredible. They're complimentary. Yeah. Because one's called Strong and one's called Power Lift, people think that they're very similar. They're not, but they're extremely complimentary. And Power Lift was popular right out the gates because people like Power Lift, they're familiar with the bench press, the deadlift and the squat. Strong was one of those programs that we really had to sell hard on the podcast because a lot of people were like, well, it's strongman training. I don't know if I want it. It became a favorite. People do it and they love the way it affects their body. It's a lot of fun. It's actually one of my, it's my favorite non-traditional resistance training program that we have. But yeah, it's, you go from low reps to high reps. It's way different, dude. You got to go way lighter than you think and feel it out. And by this, it takes like two to three weeks before you can really push the weight with those reps. Strong really comes out of the gates too. Crazy. So, I mean, that doesn't surprise me that she'd have that kind of response like the first week. Well, I would say Strong is probably our most unconventional program of all programs. It has the most unconventional exercises in it. Pretty close. OCRs were a little conventional too. I would say it's up there. If it's not the, it's one of the most, and then PowerList for sure is the most basic. Very conventional. You're literally doing, yeah, the most basic, you know, four or five movements in the whole program. It's such a great, you know, contrast to it. So, such a good programs that run back and back to back. Really proud of our marketing team for actually putting that together. We didn't even tell them to do that. I thought that was great. Finally. Our next caller is Callan from Oregon. Callan, what's happening? How can we help you? Hey, how's it going guys? First of all, obviously I just want to say thank you so much for everything you've done for everyone in this industry and me. I used to drive to San Francisco from Coos Bay, which is an eight-hour drive almost three times a week. Wow. So 16 hours quite a bit. So you guys saved my life for a lot of that. So I appreciate it. Awesome. Sorry about Adam. Yeah, we're all sorry. Fuck off. So my question is, is I work on a tugboat. So I do 14 days or 17 days at home and then 14 to 17 days on the boat. I have anabolic, I have performance, I have aesthetic and I have map split and maps anywhere. So I bought a lot of you guys programs. However, they're three-month programs and usually in adaptation phases hence maps. So how can I follow a program like anabolic, for example, and get through maybe four or five foundational workouts and then get on a boat that I have extremely limited space and not a lot of access to equipment to and still follow it? Does that three-month program become a six-month program or can I use maps anywhere kind of instead of that? Yeah, you hit the nail on the head. That's the one. I would go, let's say you're in phase one of maps anabolic and you do two weeks of phase one, then you're off on the boat. I would do maps anywhere while I'm on the boat. Then when you come back, you would jump back into maps anabolic either right where you left off or maybe halfway, like maybe the week that you ended maybe start halfway through that week and go back into it. And you're just going to use maps anywhere as a bridge every time you're on the boat and that should be great. Do you have anywhere where you could set up a TRX or a suspension train? I don't. I thought about doing that. There's a small spot on the boat but then I have to drill into it to put something like that and then we'd have to get a new sort of station so we can do that. Yeah, okay. That cancels out my input. Yeah, no, that's it. Man, you bridge with maps anywhere. I mean, that's one of the main reasons why we designed that program. Obviously, we designed it for people without equipment but then we also designed it for people who travel because we train a lot of executives in the Bay Area as trainers and I would do this for clients all the time. I had clients that worked for big tech companies like Apple and they travel and they'd be gone for... Every month they'd be gone for a week or two and so what I would do is I would give them workouts to do in their hotel room and then they'd come back and we would just jump right in to where we left off. It is different but it's actually pretty cool. In fact, if someone's watching this right now and they don't travel, experiment with this. It's a lot of fun. It changes things up and some people do better bridging their program with a... Bodyweight program. I would actually say a lot more. After I saw that study, we brought... I don't know if you can listen to the episode where we talked about this study. I believe I saw it first when Lane posted about it. I think Sal had read it somewhere else before but they did a study on a group of people that were training or two groups of people that were training. One group was training every single day basically consistently for I think six months I think is what it was and then the other group, every third week they took a week off so basically every month they were taking a whole week off of no training and at the end of the six month study the group, the both groups saw the same amount of progress. So you're comparing someone who doesn't miss any training for six months versus a person who misses a whole week every single month actually progress just as far as the every day group. So there's tremendous value in actually having either a complete week off or switching it to kind of like a little more recovery or like focusing on body weight training like you're still going to be stimulating the muscle I actually think it'll be great compliment to running like an anabolic program when you're back home and if you're actually good and consistent with it I bet you'd see great progress that way. So one thought just crossed my mind like so you have a door though. It's not the right kind of it's a waterproof water seal door then they have to be water sealed at all times. So if I put anything in there to do something like that it'd be kind of yeah Just trying to see Align building Okay so like I think two or three podcasts ago you guys talked about if you knew a client was going to have an extended period of way that you might just hammer them that week because you knew they were going to recover is that like could I look at doing something like Maps PED for the two weeks and then doing maybe a mobility focused stuff long at work because only yoga and I can do things like that Yeah but no okay the only way that I would let you do that if you were a client of mine is if we worked up to that much volume otherwise you're not getting the real benefit right if we I just swapped from split to anabolic because I found myself you know I haven't worked out in a while I just had to I have four kids just had another one just built a house oh congratulations so I'm coming off busy guy yeah thanks just coming off of nine months and not working out so I didn't want to introduce that much volume right away so I swapped back to anabolic I only do that if the person's not going to work out when they're gone and if they're already training at a very high volume yeah exactly that's the most the most important part is that is that if you if like let's say this was like a a vacation or a once this wasn't like part of your lifestyle where you kind of go on this boat all the time and you and I had been training together for a whole year and I had I had worked you through the like you know anabolic performance aesthetic split and then you're about to take off I'm like all right what's ramp you all the way up to PED let's get after the intensity really gets you for the last couple weeks and then we're going to you know rest recover while you're gone that's where I would do that I would never take you from you know you know not training for nine months barely getting back into it and then throw you at PED your body is going to be trying to recover the whole goddamn time it's not going to get any real progression from that and that's just that's not going to set you over says what you're doing is is the right thing it's the smart move it was smart for you to go back to anabolic follow that all the way up until boat time on the boat do your best to get maps anywhere in as consistently as you can and then when you come back resume where you were on the program in the signal and yeah and I think you know and and really honestly at this play I like depending on what your goals are right obviously you're not trying to do like a powerlifting meat or something crazy but if you're just trying to stay healthy fit and strong you're going to get that you know do your best to eat well and not like an asshole while you're while you're on the boat and and stay hard yeah I'm sure and honestly that is so be being real that that's what will do the most damage or set you back the furthest is you know the combination of being very sedentary and then also eating like an asshole like try in and stay as physically active as you can by using anywhere and and be honest with yourself when you don't those are the days you need to probably scale back on the eating and not allow yourself to go overboard so no pun intended are you are you when you guys are on the on the boat are you at on at shore too or do you stay on the boat the whole time how does that work so we just work out of the Columbia River in Portland and I think you've been in Portland before so there is a couple of times where it's shore but it's so short-lived and it's just like because I work from example midnight till six in the morning have six hours off and then I work noon till eight o'clock at night or six o'clock at night so my rest is broken up which is terrible and then you just spend if you have any extra time you just try to recover yeah this guy's manly as hell he works on a tugboat four kids built a house hey and honestly like shit done now that I know that if again if you're a client of mine I'm giving you anywhere so you have those tools but then I'm actually telling you listen to your body as you're going through this because there's going to be probably some days where you're fucking burnt I can only imagine you're probably pretty active anyway at work right yeah I'd walk around 27,000 steps a day at work yeah oh yeah yeah yeah yeah maps anywhere is perfect quite a bit maps anywhere is perfect and then listen to your body like Adam said so take time off if you need it okay two two real small questions well one I need I know you guys are sellers so I'll get to that second but first I'm not sure if you can see me but when is this map's quashirt coming back because it's the best shirt you guys have ever had oh that's a good question I don't know Savannah can only say is that the bird one on it it's the bird yes oh it's the bird with the barbell you might want to save that that's a collector's name yeah I don't know I know it's amazing we're going to make an NFT out of it it's going to be worth millions so hang on to it okay and then second so my wife she's seven months postpartum now and I'm she has a friend that does the the split body workouts but she can only go with her like two or three times a month and I'm trying we have a full road garage gym and I'm trying to convince her to do and maybe a map starter or a map's resistance and I want to I want you guys to sell her she's gonna listen to this on why full body is that much better you're especially okay listen you are gonna you're gonna get stronger faster recover faster get leaner faster if you do this the right way if you do the wrong way you might be able to tolerate more work but that doesn't mean you're gonna get there any faster if anything you're you're gonna slow yourself down and then postpartum there's a lot of muscles you need to reconnect to and you can cause some long term damage especially in the pelvic floor in the low back so map starter would be ideal and it doesn't mean because you're starting with map starter that you get to where you want any slower if anything you get there any faster because it's the more appropriate way to train so trust me on this I've trained many many women postpartum and if you do it the right way the progress is amazing if you overdo it it's like forget about it here's my pitch for you for map starter we're gonna give it to you for free if you don't take it if you don't take advantage of it I'm gonna charge your husband double for it so here's here's my pitch I'm gonna bill his ass so we're gonna send it to you for free it's like the best program for you to follow after having a baby follow it stick to it trust the process we know what we're doing if you don't follow it you don't stick to it you don't use it I'm gonna bill your husband yeah thank you hey Justin keep the Star Wars real man love you buddy yeah use the force thanks guys awesome see you later as if he couldn't get any cooler with Justin he's like I like this guy I built a house I work on a tugboat Justin's like wow yeah this is a manless I like Star Wars I saw the semi happening over there this is a true what? it's a super super man crush going on over and over after the show so he's like with his contact it's a high five at him I just know it's a semi set that's what you call it yeah yeah okay a high noon high five with no hands yeah it's a high noon I saw him peeking over there for his his contact info no I tell you what dude hey I tell you what man you guys you know even if you don't travel doing like a a phase of a maps program then doing like a couple weeks of anywhere and then doing a phase of maps and then a couple weeks of anywhere that is a great approach long term great results I don't care if you travel or not great results I mean I would love to see I mean my prediction is that group would do the best right so if we if we took that study that they already proved where someone took a whole week off oh yeah versus somebody who trained consistently all the way through in a six month period I agree and then if we had a third group where they instead of having a week completely off they did body weight training or focused on mobility for a week and then came back I bet you 100% I bet you that group beats everybody our next caller is Steven from Colorado hey what's up Steven how can we help you hey what's up guys Sal what's up man fellow Siciliano Americano here oh good for you good stuff hey guys thanks for the great show great content I want to support the channel now and and I'll pay for a program but let me tell you where I'm at 38 years old 190 pounds been training mostly aesthetic training for like the last 20 years but I've gotten a mountain biking like like five years ago but like think like downhill mountain biking not like the wearing spandex and doing 30 mile rides with the cool like the cool mountain biking style that's what you're saying well so there's like there's a lot of like static holds and quick bursts but um there's a lot of fitness too though but based on your advice I've been bulking and trying to like flip the metabolism for the last two months so like been doing PPL and trigger sessions but for like the full two years before that I was like full body plio circuit hit training and mountain biking so like two shows ago you completely described me overtraining too much cortisol couldn't cut a stubborn like five to ten pounds of fat so mountain bike season is coming up I want to be fast as hell but I want to keep my my tee up there and I would like to be yoked too so should I go with like a max performance for the start of the season in a couple months or like just go like that traditional mountain bike training and kind of like return to like a bulking routine after a few months of that how many days how many days a week will you be training off the mountain bike when that season starts so I'm probably going to go like four days a week on like doing actual rides but like they're kind of like like 45 minutes like long slow grinds and then like three minutes down of like like absolute full on burst this is like totally my brother-in-law right so this is the I'll tell you exactly what I'm dealing with him and by the way too load he had low testosterone issues losing muscle that was a big problem for him and so what I have him on is anabolic one time a week so one time a week he runs maps anabolic and I really I'm hard on him about making sure he's hitting his protein intake consistently because he also has a habit of drinking his calories and so he'll have some days where he's low protein and then he's not weight training and he's stays lean but he loses all his muscle and his testosterone goes to the floor and so anabolic one time the only way I'd want you to do more than one time a week of anabolic would be completely based off of the volume of mountain biking you do so let's say it's like kind of an off week and you only go for two two days or you know three really moderate easy days and you're like oh I could probably train twice to get two full body routines in that week then I'd allow you to do that but I I don't think I'd ever allow you to go three I think especially someone like you who's already admitting that you are the cortisol junkie and you already lean towards doing too much I think I'd probably be in your ear all the time saying trust the process just just show me one day a week consistently hit your protein intake get it up be fed while you do your training and stuff and then let's let's see what your body does that's that's my advice yeah now when does the season start so it's still snowing here in Denver but I bet in about a month like I'll I'll be able to be riding like three or four days a week okay yeah leading up to the month you could do you know maps performance as it's laid out but once you get into season do what Adam said okay great are you uh are you like big time into this too have you been doing it for a while just like like really in the last six years but like you know the last 14 years before then like I was just you know training for aesthetics and and that didn't really have a sport for a while so I race now and like racing is really competitive about here so like that's racing doesn't start to like June or so like June, July, August is race season but even even among like from March to like December it's like it's still very considerative like competitive I want to I want to whip my boys asses like every time I'm out you sound just like my brother but I just it's you'll have to you'll have to look him up on Instagram he's tvr is me so t tvr is me all one word his name's Tom and uh he he's hardcore into it always he's got some buddies that are actually Red Bull athletes sponsored athletes and but yeah he's like the he's normal tech guy and has another life but he gets really passionate about the stuff they all link up and travel and do their shit so and no Steven go mass performance leading up to the season and then one maps anabolic workout a week while you're doing the you're in season that's great all right now do you have in either one of those programs no like my big question is like which one you know do I do like I want to support you guys I'm buying one of these programs because I love the show and I've just kind of been picking things here and there for like a year or so well I think you should do both but we'll send you maps performance okay so if you want to get maps anabolic can but we'll send you mass performance in fact I'll have Doug email you a code a discount code for maps anabolic as well red thanks so much guys yeah thank you man all right keep it up I mean technically I could have given them both but he said he would buy one well you need you need diapers you don't want to stop them you need diapers right now you need diapers right now I need diapers too so oh I see for the baby yeah you try you try to take food out of my kid's mouth he's little this is like spot on my brother-in-law who is fucking stubborn as hell you know what Doug give them both it's such a give them both Doug it's such a growing popular sport too I didn't realize oh huge how huge it was bro even in anchors in my backyard is like you have one of the best places that's what I heard right my brother-in-law travels over here to go ride where you're at so he rides over there where I'm at also back over there there's time I mean there's places everywhere but those are some of the best places I didn't know how intense it was until I started watching these like they would have these go pros on them bro Tom broke his fucking hip last year yeah dude he broke his hip last year in the face then this asshole was on crutches and and then as soon as he he wasn't even cleared yet as soon as he could actually get up on the bike he had crutches still he get out imagine the scene a guy by himself pull up to a hill and get out in crutches hobble over to his bike and then get on his bike and then go fucking pedal up a hill and then go down like bulls now to Tom did Tom go to to our our place over MP hormones yes he is okay yeah yeah so he there they're actually working with him right now so and that was eventually what we had to do because you know like he was so stubborn about he's more into biking this guy obviously is Steven's more into keeping more of a muscular physique where I had to convince Tom to do that Tom was so much into the biking keeping care but he was realizing he was recognizing what was happening to his body and he was in his levels testosterone levels were so low that he came to me for that and I said listen just do anabolic and then also you know keep your protein take it he was really low on his protein drinking beer is like his is was his thing and so I and I and I helped it a little bit but that wasn't enough so eventually he did go over and and see them I mean Tom's in his mid 40s too so yeah but definitely a good candidate for him our next caller is Damien from Ohio Damien what's happening how can we help you hey man just getting done with the gym actually I'm really excited that you guys that took this question basically what's going on is I'm a professional wrestler and I just feel like I do I do a lot of bodybuilding stuff I would assume that somebody would program it as a bodybuilding routine but basically what I'm looking for is just to like get some more athletic workouts in I really want to get better with the Olympic lifts like the snatch the clean and jerk but just the way that I do my stuff I really like to start with the heavy lifts first squat bench press all those just the programming with how many accessory movements there are with the Olympic lifts I'm trying to figure out how I can incorporate those still do my big lifts and still go get some aesthetic work in because I need to be aesthetic as well yeah so hold on so you're a pro wrestler like a WWE yeah a lot of things so you make money doing this I do make money I'm not in the WWE but it's definitely a goal one day dude that's rad do you have a name is it do you just go what's your what's your name or do you have a name what's your name this move Damien Chambers oh so it's the same oh that's rad dude good deal okay so Olympic lifts are interesting right because they're very fast they're explosive and technical I don't think it's a good idea to do them at the end of a workout when you're fatigued you're probably better off doing them at the beginning it should be the core of your workout to be honest yeah I mean I like I can do Olympic lifts and then go into like squats and stuff like that but doing squats and then going in Olympic lifts might be a little more challenging nonetheless I would defer to our friend Sunny Webster if you go on his Instagram a lookup stuff that he has he's in Olympia he was an he was an Olympian and he's obviously knows what he's talking about when it comes to those kinds of workouts nonetheless you're better off not mixing stuff in one workout but rather dedicating a day to each one of those attributes in my personal opinion well I think you should have like an Olympic day your strength day and then some aesthetic stuff I don't think doing it on the same day would be a good idea well I don't think it'll hurt to do aesthetic after you do your Olympic lifts I think that I would I mean that's true you could do aesthetics yeah so I think I think you're fine and by the way most Olympic lifts you're gonna so when you're talking about your core lifts I'm assuming you're thinking squat bench dead lift the big ones right yeah your Olympic lifts you're gonna get a lot of that right so you're that would replace like I mean if you're you're doing like a snatch or overhead press I mean it's it's like a squad or like an overhead press right so you're you're getting you're getting those movements in there they would be the foundation of my my programming and then after I you know did those movements in the workout I would then move over into the auxiliary stuff so that you know tries to push downs and bicep curls and lateral raises and some of your like sculpting type stuff so and I think Sal's advice is great I think that Sonny Webster we've been this has been on the agenda for a long time for us to actually write an Olympic lifting no it's just a bummer we don't have that to defer you to but yeah he has great content we've actually been trying to align with him with that yeah so I would I would actually get one of his programs and then I would modify it a little because you also are you know because you're on stage or on camera and video and stuff like that so you care about how you look not just how you perform so I would use his programming as like your base and then I would you know maybe cut out a few things or bring you know scale back a little bit on probably the volume he's programming and then add in all the kind of auxiliary stuff I mean to be honest too though even in maps performance we have like high poles and so you could replace that with like cleans and snatch and you know jerk and you can you could throw in some Olympic lifts the way that we programmed you know high poles within the structure of the foundational workouts and so it kind of does accomplish a lot of what you're describing in terms of trying to maintain aesthetics but also keep that high level functional strength and in mobility and movement so if in terms of like a broad stroke kind of training guide like I think that's going to accomplish your needs the best from what we have but like for what they're not saying anything that I disagree with I would definitely split it up so if you wanted to really focus in on Olympic lifts I would replace those big compound lifts with those that day specifically another day and kind of split it up throughout the week the challenge I'm having right now with like kind of wrapping my brain with giving you something more specific is I if I'm hearing you correctly I feel like you really care about how you look because you're on stage type of athlete right so you got to look cool right you're going to look to part while you're out there but then personally you also would like to you know get pretty good at some of these Olympic lifts the only problem with that and trying to complement a program for that is Olympic lifting is such a high skill that you need to be focused on it at the beginning of your workout and it should be the primary focus it's not it's such this is actually one of the bones we have to pick with CrossFit is they you know they kind of just throw it in there and these circuits and these crazy routines and it is such a high skill thing that it deserves the attention to be just focused on by itself let me ask you this like what's your motivation with them because like you're going to accomplish a lot of that you know even with triple extension and all that from just box jumps and also like kettlebell swings are going to get a lot of like you know hinging power from that as well is it the power that you want or is it specifically you want to get good at those Olympic lifts yeah it's definitely the power aspect I feel like being more explosive can definitely help out in the ring okay well that changes things I wouldn't yeah yeah you don't need to go Olympic lifts yeah you don't need to go super complex Olympic lifts to get that you can do that with good plio training mass performance has got yeah mass performance dude do you have mass performance all right I don't dude we'll send that to you that one of the phases is power and we put in there power movements to improve explosive power but we took out or we didn't put in Olympic lifts specifically because Olympic lifts are so complex and high risk yeah by the time you get good at them it takes a while to get good at them before you start to derive the power benefits right you got to really get good at the technique they're very complex instead we put things like high poles and movements with kettlebells kettlebell swings yeah you're gonna get explosive stuff just from that without having to wait for that learning curve of the you know of the super complex Olympic lifts so we'll send that to you Damian no that would be great yes thanks so much by the way that doesn't mean you can't also because I do know that Sunny has some cool stuff because part of like like a really good Olympic coach he won't even let you touch a bar for like probably the first few weeks to a month it's like a broomstick you have like a broomstick so there's nothing that says you can't follow mass performance so you get the power you get all the things you're looking for you're also going to get aesthetics training that program which is really perfect for you but then in the back of your mind you're like I also want to get good doing some of these things there's nothing wrong with you doing a lot of the you know broomstick work where you're just working on technique on some of your off days or you know at the end of a session where it's going to be so easy because you're doing a broomstick that all it is about form and technique you can also do that just I would just stick to the performance though as far as the programming for your needs and what you want and then along the way you can also be kind of practicing those movements totally hey are you a good guy are you a heel I mean I'm a good guy obviously it's just whether or not you think I'm a good guy too I always think I'm a good guy you're a heel you're playing the role that's awesome man good luck Damian yep thank you guys so much I really appreciate it appreciate it brother we actually you know that we actually have a lot of wrestlers pro wrestlers since the beginning we had we had a cut we've had a couple pro wrestlers at the very beginning that found us bro do you know how athletic you have to be to do that shit oh yeah it's in you know when I was a kid I remember when I watched it all of the things I was a huge fan right and as a kid then you learn it's fake you're like oh man it's fake but then you realize like it's scripted but that's real yeah dude well I'm glad he's still that jumping and doing crazy shit I don't know which one of you asked it but that was such an important question to ask him that was Justin that was a great question is like you know why do you want to do a list is it for the power and then as soon as you said that I was like oh shit well I mean when we created performance that we wanted to try and give people the benefits of Olympic list without the complexity of it exactly and so that was the idea of some of the programming in performance is we recognize that there's tremendous benefits from Olympic living but we also recognize it's incredibly high skilled and technical and takes a long time to get good at them so we wrote in exercises that will give you some of those those same things that you would get from Olympic well I actually own made it additional movements you know some of those Olympic lifts and power cleans and things from you know the high school kids I'm working with because you know I really want to accomplish gaining that kind of power and strength and explosive type of movement without all of the degree of risk involved because you know once you start kind of throwing a barbell around it takes so much skill to be able to master all those things at once to where if we can limit it down to less variables involved but still have those same you know like effects in terms like what we're pursuing from them why not reduce it down to the meat of it dude it's very complex I remember when I first tried learning hang cleans which is like not even an Olympic lift it's like a it's like two steps below an Olympic lift but still more complex than your traditional bodybuilding stuff I remember trying to do it and it felt like a reverse curl and I couldn't figure it out and I had a trainer who was very proficient Olympic lifts and he's like here broomstick practice with this and it like took me so long to move up to the bar before I really got the feel or some of the feel and I was never really good at it because I didn't practice it for longer than a couple months but that's the thing it's like the power you get but you have to first get the skill and the technique which takes a long time so if you just want the power you can cut out that exercise and do other movements that are easier they give you the power that don't rely so much on that crazy technical ability look do you like our information well then head over to mindpumpfree.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 social media so Justin is on Instagram at Mind Pump Justin Adam is on Instagram at Mind Pump Adam and I'm on Twitter at Mind Pump Sal