 Lots of soreness that lasts for a day or two or more than that, it means you went too hard and you went too long and you need to judge it based off of that, not based off of what you could handle before. This is where a lot of people mess up is they say, yeah, I know I'm getting real sore, but I've done way more than this in the past and I felt okay. And I say, well, it depends on what's going on right now with your life, your age, your diet, your sleep, your stress, all those different things. The best metrics you can use that will tell you if your workouts are doing good are the more objective ones, performance, strength, mobility. Are you actually progressing? Not, are you feeling hurt or, or claimed? What's up, everybody? Here's the giveaway for today's episode. Our newest program maps symmetry, build a balanced aesthetic physique using things like isometrics, unilateral training, and even five by five strength training. This program has it all. 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Okay. That is also 50% off. So if you're interested in either one of those, go to maps, fitnessproducts.com and then use the code June 50 for that discount. All right. Here comes the show. Look, if you get really sore from your workouts, I hate to break it to you, but your workouts actually suck. You're doing it wrong. I know. Yes. So opposite from what people think, right? I think if they really sore, it was like the greatest workout of all time. The badge of honor. It's, I remember as a, as a young kid working out, I thought getting sore meant I had a great workout. So it actually chased after that wasn't till I really figured things out. My body really started responding. That soreness actually had very little of it or none at all. And that's when I had the best progress. And that's what I would aim for my clients later on is, did you get sore? Yes, I did, but went too hard. Let's bring it back. I especially remember that when I was trying to like isolate body parts and was doing more split routine stuff. I was like, if I did not get that targeted muscle group, like insanely sore, or I was like, I couldn't even use it anymore. I felt like it was a total waste. Yeah. Yeah. I know. I think, I think that's most trainers. I think most trainers are guilty of this too. I mean, it was at least a decade of training clients that I, I trained them this way. I train mice and I just, once I realized it with clients, I stopped there, but still like an asshole train myself for probably five more years. Oh, no, no, no funny before, before really starting to piece it together, you know, but I think, uh, I think a lot of people are guilty of this. And I do think that it's, uh, it's easier said than done too, though. Right. Like, I think it's real easy to sit here and be like, Oh yeah. Okay. Getting that sore is too sore. Okay. Well, then where's the sweet spot at then? Like, how do I know I'm having an effective workout if I can't feel it afterwards? And so, you know, it's still to this day, I'd say I, I'm, I'm flirting with that line all the time. Yeah. I think, uh, you know, I want to be clear a little bit of soreness is okay. You know, the kind where you have to kind of stretch to search for and go, okay, I can still move and function. Yeah. Yeah. Um, but lots of soreness that lasts for a day or two or more than that, it means you went too hard and you went too long and you need to judge it based off of that, not based off of what you could handle before. This is where a lot of people mess up as they say, yeah, I know I'm getting real sore, but, uh, I've done way more than this in the past. And I felt okay. And I say, well, it depends on what's going on right now with your life, your age, your diet, your sleep, your stress, all those different things. The best metrics you can use that will tell you if your workouts are doing good are the more objective ones, performance, strength, mobility. Um, are you actually progressing? Not, are you feeling hurt or well, I kind of liken it more to an event or a game, like that type of mentality. Um, it would be like I was competing every single time I was in the gym. Uh, if I was trying to achieve that type of soreness and stress, uh, response that you get afterwards, and it's just not productive because it's a long game. It's a long-term strategy where you need to be able to think about what I'm going to feel like in my next workout and the workout after that and the workout after that. And once you shift into that mindset, it's totally different. Yeah, I think another reason why this, this prevails or it's just so, so tough to get around is that we confuse recovery with adaptation a lot, right? So recovery is healing. So it's your body healing adaptation is above and beyond that. That's where the body, once you're healed or even through the process of healing, because some often they can happen kind of at the same time or they overlap, the adaptation process is aiming to make you stronger, more resilient so that next time that same stress doesn't cause the damage, but we confuse it too, right? So we think if we're sore and then we're not sore that we actually improved when in reality, oftentimes all we've done is given our body the ability to heal. And then we go back to the gym and we'll repeat the same thing. So you never get stronger. You never improve. All you do is damage and heal damage and heal. And we don't allow for the adaptation to take place. And if you think back to your, your best periods of progress in your workouts, you probably didn't feel tons of soreness, right? If you can think back to when you were making the best progress, most consistent progress, you weren't feeling tons of soreness. You felt stronger and more energetic. You didn't feel like beat up. Well, I think this gets abused the most at the beginning of someone's journey. And so I would actually challenge what you're saying right now too, that I think some people think that some of their best results come with a very beginning, right? You go from being sedentary, you're not working out. You all of a sudden decide, I'm extremely motivated and I'm going to, I'm going to do it all right. I'm going to start eating better. I'm going to train every day that I can in the week. I'm going to get after it in the workouts like I'm all fired up because it's the beginning and the results tend to come on pretty fast because you went from pretty much doing nothing to all of a sudden I'm going to be training every day that I can and then making better food choices. And so I think they see this change. So I actually think that this gets abused the most at the beginning. And I also think that because this is somewhere I still struggle today, right? Like I always have to remind myself if I have fallen off a little bit of my consistency, that when I get back on my kick of, okay, because I'm no different than anybody else. I have my moments of like where I'm not super consistent and then I'm really consistent and I go, okay, I tell myself, okay, I've been falling off a little bit. I'm going to really tighten my game up this week. And what I always have to remind myself is when I, when I get back into that consistency that I can't pick up where I just left off maybe say a month ago, even if I haven't like fully like I'm fully fallen off. Like I haven't not trained at least a couple of times in a week for a really long time. But if I also go, I'm going to go from one or two times a week. I'm going to ramp it up. I'm going to start getting more consistent four or five times. I want to be more consistent and finish my workouts or whatever the case may be. You, I take that mindset and I, and I start to train that way. And it's always a mistake because I didn't need that much. I didn't have to do that many sets. Overthrottled. Yeah. Almost always. And so it's, I'm constantly having to have that conversation when I get, but when I get motivated to come back in. So I think this happens to a lot of people when they get started. Really good point, uh, because, uh, you know, like back to what you said about the beginner, your body improved in spite of the fact that you did too much, right? So this happens too, when you change your workouts or you change your phase. So you go from low reps to high reps or long rest periods to short rest periods or vice versa. And then you get really sore because you made that change. And then your body progresses and you're like, Oh, it's because of the soreness. No, it's because you changed the stimulus. The soreness told you that you probably did a little too much, but you progressed in spite of the fact that you did a little too much. So don't confuse it too. Right. Don't confuse it too and say, this is why it's a common association. Yeah. It's a easy association. Easy to think in that direction because like this is what happened every time I shipped it. And so I need to keep feeling that. I feel bad for my early years clients as a trainer because they would, I would ask them, Hey, how'd you feel after our workout? Like, Oh, you know, I felt pretty good. I'd be like, did you get sore? Maybe not really a little bit. And then I'd like ramp up the intensity and push. Well, and then it became the reverse later on. Every trainer is guilty of that. Yeah. And then it became the reverse later on. Right. Oh, I got really sore. Okay. We got to scale things back. It was too much. So opposite from, you know, how you used to train people. Well, that's part of the problem is that clients think they need that. Trainers get competitive with that inside the gym. And it just makes, it just creates this cycle. I know. And I mean, I would make the case that probably most these, these big, these big public gyms with, you know, 10, 15, 20 trainers in them. I don't know, 80% are probably being trained pretty poorly, you know, and not realizing it because maybe you see people getting results or there's somebody listening right now. Oh, my trainer was amazing. We got great results. You know, well, was that more because you had great programming and you trained correctly? Or is that because you decided to be consistent for the first time in your life and you had an appointment you were paying for and you were eating better for an extended period of time? Right. In spite of. That's right. Exactly. It's like sometimes, and so they attached that to, oh, this was great. Well, it's like, it could have been even better. Absolutely. And it could have done maybe less work. That's the crazy part is like you probably could have put less effort and work towards it and had as much, if not more results doing it the right way. Totally. Totally. Hey, I got to tell you guys about yesterday. So obviously it was a weekend or whatever. And I had one of those moments as a dad where you just, I swear to God, man, I must I had to like pause five or six times because I was getting kind of emotional, you know, with my kids and stuff. So this, if you're a parent, you can, this, this will relate because it's a hard job, right? Being a parent is a hard job. And every once in a while, especially when your kids get older, they'll express to you, you know, kind of what you mean to them or what you've done. And then you just like, it takes you back. So anyway, Jessica is not going to be around for Father's Day. So she's going to be out of town. So what she did is she had Father's Day for us yesterday or for me yesterday. So I show up and, you know, she booked this, this, these people to come and cater food and we had some people over and the kids. And this is really cool because they know that I'm, I'm not like a things person, like to buy me things is really hard. Except it's not, and that's also because I was buying something for myself if I want. So they did a bunch of sentimental things. So my kids all wrote cards and what, what they wrote in the cards, like really hit me really hard. They did these post-it notes on this, on the door and each post-it note like was written by the kids for something that they appreciate me for. But you could tell it was like super heartfelt and thoughtful. Oh my gosh. Oh, bro, I couldn't even, I couldn't even, I mean, like my son wrote my oldest, right? He, he wrote a card and he drew like a bicep on it and a flexing or whatever. And on the inside, he wrote your greatest strength has always been being a father. Oh, he's actually one of the editors of the show. Okay, wait, so it was, I'm not telling my love you son. That was really good. It was on, like you said on the door. So on the door were all these post-its and that, that was his card. So on the post-its were things like, you know, all the things they love about me. So like you're, you're a super involved father or, you know, you like, you love to make us breakfast in the morning or, you know, you, you do, you do good things for a lot of people, like all these different things that they wrote. And, and I didn't know that they were there. So I go in, they go and Jessica's funny. She put them on the bathroom door because she knows that's where I'll go first. So I go and I see all these post-its. I ignore it. So I'm like, whatever guy's bathroom, they might come out. I'm like, oh, it's something, you know, she's writing notes for something or whatever. She's always got some project going on. So I'm like, whatever. So then she's like, Hey, did you look at the door? I'm like, was that for me? So I go back and I look at it and it just ruined me. Totally ruined me, dude. That's funny. Oh, yeah, we got to spend some time over the weekend, you know, with the minute code. It was, I got to talk with him and he was, I was like, maybe he would write this, right? Like, thanks for introducing me to Rocky dad, but he only saw Rocky four. I was like, what? This was mind blowing to me. I'm like, this is your salad, Stefano's side, not seeing all the Rockies. You know why I do something about, you know why? I want to, it's such a special like movie for me that I want to wait till they ask for it. I don't want to do the thing. Have you done that with your kids? Where there's a movie? You love to watch it. Really? Yeah. All my Star Wars movies, all of them. So have you had this happen where there's like a movie that you really liked as a kid and then you kind of force them to watch it and they don't like it. It's so crapped out. Oh, yeah. Well, yeah, that does suck. I don't want to set that up because if they don't like Rocky, I would be like, I don't know if I, if I can keep you as a kid anymore. I don't know what we're going to do here. Yeah, yeah, dude. So I actually watched Top Gun finally over the weekend. I know you've seen it. Oh, was it good? What'd you think? Dude, I loved it. First, like five minutes, right? Yeah. I mean, they didn't even bother to use any new soundtrack. It's almost like, dude, I'll take it though. Do you know that that movie's getting close to 400 million domestic? Wow. Yeah, it's like, what are some of the records? I can't remember the last time I looked at it. I don't know what the records are, but it's, I mean, definitely the top grossing movie in a long time. It's really good. Like they, they nailed it. Like they did a good job of like, um, kind of taking you back to some of the clips and bringing, you know, that kind of energy back into the movie. And then the new characters being kind of similar, like, you know, hot shot guys and girl. And, uh, so it, it was a really fun movie. But one thing that I like noticed, I'm like, why don't I like this, especially like it left an impression on me. And, uh, I was thinking about in this, you know, might somewhat, you know, be a bit of a spoiler, but so don't listen if you don't want to. But if you haven't seen it yet, come on. Uh, so at the end in the sequence, it's like this whole mission for them to like blow up this, this uranium base, right? And it literally is the same scene as a new hope where Luke is going in with his rogue squadron down to blow up. And like, I, I didn't realize I walked away. I'm like, dude, this was really similar. And then I looked it up and like saw all these threads about it and stuff, but like it more or less more. Yeah. It's like, it's like, that's the thing. It's like Adam brings this up sometimes about the hit makers, the book, because like they bring some of those elements of, of familiarity and like things that I'm like, oh, wow, like I loved this part of that movie. And then they like put that in, I don't know if they did that consciously or subconscious. Totally consciously. Well, I mean, we're, right. Isn't that, I think it's funny how we are such creatures of habit when it comes to things like that. We're so predictable. Totally. It's like, wait, so I, I, my initial, I loved it too. Like I really liked it. Um, but I also like recognize like, oh my God, I just got wheeled, the nostalgia. Right. That's it's the nostalgia. I mean, I'm calling yourself out. Like, why am I getting the chills? Totally. I was like, I'm sitting with Katrina in the first, literally it's the first three. It's the intro. And I'm like, I look over and I'm like, this is going to be good. I mean, it's like an original intro. It's the same intro they did before, but it just shows you how easily, I mean, so it could have been bad after that, but I was already suckered into it being good. It just shows you like, have you, we're so predictable. I know what I'm going to give these guys. I was like leaving like all just, yeah, cause I was with my kids and, and Courtney and like, I was like super pumped and like, like, so I immediately, I text, uh, Major Jason, the guy that took me up because I was like, dude, like there's no way Tom, see, I'd be afraid to tell them, yeah, I'd be so afraid to tell them because they probably ruined it for you. They're like, no, that's not real. They could still, they haven't seen it. No, he's, I'm like, you got to go see it, man. Like I need your take on this. Like, no, I've got, they're going to ruin it. They're going to be like, you can't do that. Come on, that wouldn't be possible. I know, I know Hollywood tricks and all that, but like, I know, like, so Tom Cruise has actually been able to fly those jets himself. Like he has like a license or whatever. Have you guys read about, I'm pretty sure. So have you guys read about the, the, the open doors? Have you read about the impact top, top gun had on, uh, recruitments for air force? You told me what it was. Oh, what was the percentage of that? I don't remember. I heard Navy like through the roof. Oh, it was, it was massive. It was the first one had a tremendous impact on recruitments. This one also is probably going to have a similar impact and I wouldn't be surprised. So other people don't know this, but I read something out there. If Hollywood produces a military movie or a war movie or a movie that has the funding from them, if you, if they like it and they approve it, you can get funding for it because it acts like propaganda. It is. I mean, it's, I mean, I got pumped about it. So do you know they got funding? I have no idea, but I wouldn't be, I haven't watched the movie, but I wouldn't be surprised based off what I heard because it's very pro, pro America. Now that being said, I didn't get that feeling. Like some movies, you really get that feeling like it's like, this is totally like a recruitment type. I don't get, I didn't get that from that. Did you get that from that? I don't watch it. Oh, you don't. Did you get that? No, no, no, no. It just was a follow up of. Have anything I feel like it played more into what Justin's saying, the, the nostalgia of watching the original. Yeah, it's just built on top of it. Yeah. So I feel like it was more of that than anything else. But I mean, of course, seeing the fighter jets and. Well, let me ask you this. Would it make you, if you were watching it, would it, is it something that would make you go, man, I think I'd want to try that or I'd want to fly one of those jets. I mean, if you're, yeah, if you're a young buck, I'm sure it made an impression like that on some of them, you know, because like I was, I was all gung-ho when I was like, you know, full testosterone and teenager, like ready to take on the world. What does this say here? Equipment. Well, that's not a big deal. They got equipment as far as. I don't think they got any money for it. No, but I mean, hold on, but if you, let's say you want to have military equipment, whatever, that could be very expensive, very expensive. But if they like what you're doing, they'll give it to you for free. Look up. So that's how many, like how much it raised recruitment for. I thought Sal said something like 500% or something crazy. The original one definitely boosted it. I don't know if they have any numbers yet on that. It was the first one. I think they do. I think they have it for the second one. It was the first one that did it. No, I mean, I mean, you know, it makes a huge difference to watch movies and get hyped about shit like that. Yeah. So, you know, it's crazy about it is when I, when you came back from riding with, with the, you know, the jumps that took you up on that. Yeah. Made Jason. Now, which one did you fly? Where are you in? Is it Tomcat? Was it F-14? F-16? F-16. Okay. When you told me how the G's affected you. Yeah. That makes me, it just blows me away how these guys can operate these planes, these jets and know what they're doing. Yeah. And you could tell too, like, that the actors had to go through that because of their face and everything in the movie. They zoomed in on, and you could see them like. Contorting stuff. Contorting and compressing. And I actually really enjoyed how they like highlighted that. Like that was like part of the movie was like, you know, how many G's they could pull. And so that was like kind of the, I guess it made me feel a little better like when I went. Cause the thing is like in, I guess, in the Navy, like they don't, they don't have like the G suit when they fly. Like at least the Air Force. No, the Air Force has a G suit. Right. The Navy has like the blue angels, like they don't use the G's. So they have to like use this certain technique like they breathe and tighten at the same time. So why, why, why not? Why don't understand why, why would one use a G suit and the other one not use it? I don't know. Yeah. That's a good question. Oh, wow. That's interesting. I'm sure like when they're actually in battle or whatever, like I'm sure they all use the G suit. But like it, so the whole thing was like trying to pull as many as they can with this like upward rejection for like 10 G's or whatever. And it was like. How many did you hit? I hit 9.3. So you actually reached nine something? Yeah. I remember Justin. And that was such a big deal for them to hit 10 in the movie. That's what I mean. That's why I was like tripping out. I was like, oh dude. Yeah. Cause I felt like I got smashed, you know, and like it was a total surprise for me. Like cause I just getting thrown into that. So they're okay. I just didn't really have spoiler, but there's a part where one of the guys is pulling 10 G's and his vision. Tunnel vision. Did you feel that ever? Did you ever feel like? No, because of the G suit. So the G suit keeps like pumping and squeezing your legs to push the blood back up. So that way it goes back up to your hand. I remember when you came back, Justin's this case quote was, I'm like, dude, what did it feel like? And he goes, it feels like it tears every atom of your body apart and then put it back together. I'm like, wow. I was being dramatic. Well, no, I mean, if you there's, you can go on YouTube and you can watch, they have these G simulation devices that to test G's on people. And they'll have a camera on the person's face. And it looks bad, bro. It looks pretty bad. Yeah. So the worst part is like my, it's been long enough now where I like, I forget about the pain and I think about like, how cool it was and like, you know, and I get all competitive with it. Cause I'm like, if Tom Cruise can do it, I was like, Tom Cruise. I was still texting Major Jason, like, hey man, like, if that's true, like you need to take me back up, dude. I want to smash his record. Oh yeah. I was, he came back and told me about it. And I was, I was dying because Justin was talking crap. So that was the other thing. He went in talking crap. So I know they were like, let's see what he, I downplayed exactly. Like I downplayed a lot of the, the beginning of when I was like about to take off in the jet. Cause I was just, I, what I do when I'm scared is I like, pretend that I'm not, right? And I'm just talking all this shit. Like, I think that's everybody, Justin. Yeah, yeah, yeah. So that's what I do. Right. And so I'm like, hell no, I would have told them, can you slow down, please? Can you just not do that? Dude, you better give me like the, the craziest, right? Ever get anybody in this plane. And I'm like, like, I don't, like this isn't going to be shit. You know, like, you know, it's like, it's like the, the client coming up the first time, you better work my ass harder than anybody's ever worked. Exactly. Are you sure you want that guy? I feel like he took all the stops on me, dude, and destroyed me. So you need to put a clip up again. It's been so long. It's been a few years now. He puked at the end. Yeah. Yeah, Justin. You need to, you need to put your. Yeah. And so that, that haunts me a little bit, but that was like so long. I was up in the air. Like the, if I would have gone back to the ground, that would have been fine. Are you still talking shit? It was like, it was like, it was like an hour, right? It was close to an hour. Birds and shit. Even in top gun, those are only like 15-minute missions. Yeah. You know what I'm saying? They didn't do no, no hour. I wouldn't have lasted 10 seconds. That would have made me vomit. And really it was like the barrel rolls that got me. It was like, you kept like flipping like this. So I showed you guys, I showed you guys that experimental, like it's not a slingshot, but it's designed to launch things into orbit through centrifugal force. So it spins them so fast and it released at the perfect moment, using no propulsion and literally throws it fast and hard enough. Sling shots it up. To where it goes into space. And then I read an article that said, why humans can't, you know, get on that thing. They're like, the Gs would be so powerful. Pancake you. No, it would rip. You'd splatter into the. It would rip your skin and your bones apart. Yeah, they wouldn't be able to do it. But they may use it for satellites, because it would be cheap. It would just zip and launch up in the air. That's funny. How crazy is that? The only way it's possible, by the way, because I read this, I'm like, why haven't we done this before? Sounds like such simple, you know, physics. Because you need perfect computing to release at the perfect moment. Yeah, right. One small degree. Flashing off it is going to be so. You end up throwing it across the country and let it explode, you know. Whoops. I know, pretty crazy. Anyway, Doug did pull it up, 500% increase in recruitment. That was the original one. That was from the original. So at this point, the Pentagon is just hoping it's going to do something similar. Yeah, hoping it's going to. But they have no numbers yet. Oh, no nothing. I got you. Oh, I thought you were talking about the original. No, the original. Oh, yeah. Yeah, we don't know yet, because the new one just came out. Well, what's the stat for you to bring up of the original? No, because the old one. We'll see what this one does. 15 years ago. Yeah. You know that they're, hey, you know that they're creating. Throw me all off. You know that they're creating, or they have now supersonic drones. Yes. So they now have autonomous drones that are, that go pretty soon. They'll be faster than any plane that we can fly. So they were trying to kind of like pin that to some of the UFO sightings as of late, because the supersonic drones do, they defy a lot of physics in some regard. But it looks like it. It looks like it. Yeah, it's like an optical illusion. So I had to converse. So we listened, my son and I, on the way up to Taha, we were listening to Joe Rogan and Michio Kaku. So he's that astrophysicist, that really smart, a theoretical physicist anyway. He was talking about UFOs and, you know, the videos that we have now, showing their maneuvers. And we're having this huge discussion, like do you think it's aliens? What do you think it is? And I said, my theory is that it's our way of flexing our technology to the rest of the world, without telling them it's our technology. So we'll release it and be like, we don't know what this is, Russia. But isn't it weird? That's what most wars are, is to look at who lacks your weapons. Yeah. Because you don't want to tell them, like, this is what we got. So you want to be more like, man, this is weird. We filmed this thing going underwater and flying crazy. Well, because I heard, yeah, Russia has been using those supersonic drones to bomb certain areas and locations. Oh, really? They're already using new technology. Oh, I didn't know that. That's what the reports say. Oh, wow. So yeah, but it's, yeah, it is totally, part of that is like, all of a sudden I see all this new technology kind of surfacing and, you know, there's, you know, war kind of brings all that out, I would think. Totally. So I'm going to make a little bit of a left turn here, but I wanted to bring out. That's right. Every time you say that, you go right. I know. You say I'm going to make a left turn and he goes right. Well, I think if you're watching me that way, this is your left. Am I doing that right, Doug? You're trying to be crazy. Is this left to you right here? On the camera, yes. I'm going to take a left turn right here. Wax on, wax off. Listen. He's thinking ahead. I'm talking to you though. I got to look at you do it. I'm presenting. Think NASCAR, dude. Always left. Always left. But anyway, so I'm going to make a, whatever you want to call it, turn, but it's definitely not related to what we just talked about. What a dick. No, so I was in our MP hormones forum and I'll go on there and read people's questions and stuff. And I've been doing a lot more reading about hormones and the effects on the body. Actually what prompted what I'm about to talk about was that and I also read an article on birth control for women. And they're now saying, and this, of course, I think this is a duh, but they're talking about how birth control has been connected to depression and anxiety in women. And for a long time, they didn't really want to acknowledge that this is a thing, but they're showing, hey, look, certain birth controls can definitely cause really bad depression in women and anxieties and whatever. Obviously, right? Right. It's hormones. But so I read that, then I'm in the forum and I'm reading people's questions and stuff and just how important it is if you do hormone replacement therapy or testosterone replacement therapy, which in many cases can really improve your health, you really want to work with people that understand the intricacies of how hormones affect your body. Like for example, in men, when they do testosterone replacement therapy, they're replacing your testosterone. But if your estrogen, as a result of it, is too low or too high, you could feel like dog shit. You could have libido issues. You could have energy depression issues. There's also hormones upstream from testosterone like DHEA, pregnant alone, and other hormones that can get affected. And it's important. Here's the other thing that's important because I saw this discussion. I thought this was really, really cool. A particular testosterone level or hormone level may make one person feel good and another person not feel so good because of how you metabolize the hormone and the receptors that the hormone attaches to. So like if you're a man with a lot, like a really high density of androgen receptors, is what testosterone attaches to, a total testosterone level. Yeah, like you may have a total testosterone level of 600 and you may feel amazing. If you're another guy and you have a low density of androgen receptors, you may require a total testosterone level of closer to 1,000 to feel really good. So the only way you'll know this or be able to do this is if you're working with people that are doing your blood work who understand this. Yeah. No, I'm so glad you brought this up because this is a, I've been in the case of this, right? So, you know, I experimented with steroids in my early 20s and all of mine come from, you know, either word of mouth or researching on talking to people on forums or reading the steroid Bible. And so you can get an idea. Like, and I thought I had a pretty good idea of like, this is what I'm supposed to take when I'm taking it. This is what I'm supposed to take afterwards. But the problem with that, it's still generic information to your point right now. And I was one of those anomalies of like, how much like the anti-estrogen type of blockers I have to take to balance me out is way different. I know we're all on different, we have to take different doses. What I have to take is more than what you have to take to block that because my body produces more than you do. I wouldn't have known that had I not been working with them in the clinic and having them balance that all out. Yeah. Well, remember when your estrogen was too low and the side effects that you're feeling and you wouldn't have known and you know what happens with that is if somebody doesn't know or if you're not working with really good doctors that monitor this and understand this, they may just lower your testosterone or up your testosterone and not look at all these other balances. Like for example, high estrogen is different if your testosterone is high or low. It's the ratio oftentimes that makes a bigger difference. So if your testosterone is high because you're on replacement, then the amount of estrogen you may need to balance it out may be higher than what is normally considered normal or high or low. And again, there's lots of different things that look like DHT levels and all these different things that you got to monitor in your body and it can be very individual. So important. That's why because you're seeing all these hormone replacement or therapy facilities pop up now. In fact, I mean, there's places that you'll do it online. They'll deliver it to your door. You don't really work with doctors or whatever. They make it really inexpensive but you're dealing with hormones and hormones are the signalers for how you feel, your moods. I mean, so many different things. Well, this is part of, okay, this is what led us to you finding Dr. Ren and introducing him originally to me was, and I don't want to roll the company under the bus that I originally was working with but they're a big company. They're a nationwide company that does hormone therapy. And one of the frustrations that I had was when I would come in to test or my monthly checkup or whatever like that, I would be asking these types of questions and I couldn't get any answers because the person that was administering all to me was not somebody who was very well versed in this. It was just like a nurse that was certified to be able to give it to me. So I wasn't receiving the knowledge and the information that I was trying to get from having a professional place take care of me. That's one of the biggest differences about working with Dr. Ren and Dr. Todd is that I've been able to have access to them and every time I have like a question like, why do I feel this way or what do you think it's this? Like they have answers for me or they can or they're troubleshooting with me versus what was happening to me at the other clinic was I wasn't getting any answers. And what I found like my little bit of knowledge was further than the person that was administering it to me. So I'm like, this sucks. I'm paying this premium to have a medical professional be the one that administers to me but I can't get any new information because I already know more than the person administering to me. I don't know of anybody or anywhere that's doing this in terms of unless you're paying a premium to get access to that kind of a doctor to give you that kind of transparency and go through all that. So yeah, I think it's one of those things where it's I think it people don't realize how valuable this really is and you can't really find something like this in real life. But how your hormones affect you and what's the right ratios and whatever for your body is going to be different than it is for someone else. So it's like diet or workouts. There's general truths but the more individualized things become the better it is for you and your hormones are there's such an important part of your well-being and how you feel like talk to anybody who's ever suffered from low thyroid or insulin issues or hormone imbalances you just it feels terrible you don't know what the hell is going on and you may think I'll need more of this need more of that less of that like for example there'll be men that will go on testosterone okay so they'll replace their testosterone they'll have a higher dose of testosterone and then six months a year into it libido crashes they can't they what the hell is going on my testosterone is high why is my libido crap not realizing it may be it may be their estrogen that's affecting if it's too low that'll give it you know that'll crush that or if it's too high it may crush that or some other issue so it's it makes a huge difference to work with the you know with the right people I want to talk about that just because I think we oversimplify things like for example I had a client once that went on years ago right a long time ago she had to go on thyroid medication because she had to have her thyroid removed it took her a year to get the right dose of thyroid and then when she did she felt amazing but she went between like too much too low other things being off or whatever so just important important well and I mean our community has free access to this so if you if you're not on the you know Mind Pump Hormones Facebook forum like you have to get on there yeah and I I would recommend this if you really want to take the next level you go to mphormones.com and they will evaluate you can go and just get an evaluation labs everything and they'll break everything down specifically for you and then you can kind of see the difference which also that reminds me of another thing I've talked about this before but the supplement the amino acid L-carnitine is one of the few things aside from strength training that has been shown to increase androgen receptor density so if you want to in a natural way make the testosterone that you have more effective you could supplement with L-carnitine and that'll do and there's different versions of L-carnitine I like acetyl L-carnitine that's one of the one of my favorite types Livon makes that and it's very absorbable because it's got the liposomes what does the research say on it? Is it something that permanently affects it? Is it only affected while I'm taking it? while you're taking it it's while you're taking it while you're taking it and then is it a significant enough difference that you should potentially be able to tell? I mean is it do you know like is it that's a good question I would imagine this is me guessing I imagine it depends on the individual depends on the person how much they're going to notice or how much they're going to feel and imagine I so and it's probably like everything else when you supplement if you're somebody who's deficient or very low when it comes to androgen receptors I would think that maybe you potentially feel that more versus somebody who has a a high amount now when you when you did stuff with Dr. Rand did they were they able to tell you if you are or do they speculate oh you probably have a bunch of high amount of receptors what they do is they so there's a range there's ranges that you have right your your typical ranges that you'll get from the lab and then they base it off of your symptoms your perceived well-being because that also you have to look at that as well like you know I could train a client and be like but this is the perfect workout and diet and the client can be like I feel like crap and I ignore them no no no don't worry it's the perfect workout and diet let's just keep going stupid you got to listen to the person's feedback like okay you're not getting good sleep maybe it's too high maybe you're maybe we're giving you too high of a dose maybe that's why you're getting some insomnia for example or you know you feel this particular way let's look at these levels oh it looks like in the upper level you feel better or it looks like and some people think the higher the better not true there's definitely people who had to reduce their dose and they felt better doing it and this is all you need this feedback and then you need that with the labs so you can see the differences and the changes and associate it with the subjective feeling connect the dots boom now you have this individualized kind of perfect type of approach so anyway speaking of our of uh people that we work with I'm excited so I can't talk about this I can't tell everybody what this is but you know what I have right here it's the secret packet this is so Organifi we've been working with Organifi putting together and I can't talk too much about it but with a new product that we're kind of putting together can you not even tell what the kind of product it is? I can't say what it is but I have the samples in here and I worked with them so I did so I get to try it today we get to try it right and we I talked about you know what I want in there what I want you know what it's for now how many things get got vetoed for you because I because you've learned that like you can't just throw everything you want or also be a $500 shake I started with that I started with that and then we worked it down to what would actually work what wouldn't taste like absolute like dog piss and what's realistic and I'm very happy with what we were able to put in there I mean Organifi's tons of integrity too so when I would say certain things it's a well efficacious dose is this so you know why don't we try this instead and it had some suggestions we went back and forth and so I'm excited now is this this initial trial that you have here right now for us to try is it flavorless right now or do you not as flavored those are you a flavor yeah so this is like this is we're gonna test what the what they think with the final product will be and they'll get our feedback or whatever okay yeah but they know how they are with flavor they do really good with flavor I have yet to taste anything from them that doesn't I agree that doesn't taste you know was it either the same they're in a retail store now no yes yes oh was it yeah remember okay so I brought it up on the show and I was wrong it wasn't Whole Foods it's Sprouts oh Sprouts oh wow yeah which is like right around the corner from the Whole Foods over in this area and I was like I know I just saw it I saw it somewhere it'd be cool to see it on the shelves yeah that's some of these major chains you know there's quite a few more partners now yeah yeah it's pretty cool to see a lot of the brands that we started with years ago have now made their way into some of their these major change I see ollie pop in there you see Pathwater all over the place you see Magic Spoon Magic Spoon is a target now that's right yeah you're seeing a lot of the brands that we started working for Fiori's like prime time oh Marshall's oh yeah yeah they're on they're easy yeah they're a big player now yeah huge huge what do you Adam what do you think about because the podcasting space is we're not it's not there yet but it's getting there to the point where it's going to be major retailers are going to be going in there to advertise yeah you know I don't I go back and forth on how I feel about that you know just something that you have even thought about and we've talked about is YouTube is so big in comparison to podcast yeah and what makes me think that we might not see that is that for advertisers like okay if you're if you're Coca Cola you're going to look at YouTube before you look at podcasting still even as great as podcasting especially brand players right yeah especially because it's just the pool is huge talking about billions of people versus hundreds of millions of people it's a no brainer to to be in podcasting and what we're watching right now we're a part of this is this new wave of podcasting being a show on like YouTube so what might happen is the this podcasting just purely audio may kind of stay around the same size and where you might see the huge growth is on the video side of it so I mean that would still be advertising towards the podcasting direction but it would be it would live more in the YouTube world so I mean I predict that's going to happen more well Spotify is betting heavy that podcasting can be massively profitable for them so I don't know if you guys saw their numbers but they they profited as a company but the vast majority of the profits is music they actually lost money on podcast but they said we know this well they're acquisition heavy right now yes they said we know this and but we predict that this will be a very profitable segment of our business yeah I believe I read somewhere that they spent almost a billion dollars like 900 something million dollars on podcast acquisitions in the last few years I mean so obviously they're not making yeah that's the thing I got a lot to make up for for those you know purchases I mean I I love Spotify I think they have one of the best user friendly platforms so I could totally see the and then the fact that they give you this option of like audio or video I mean that's what kind of makes it dynamic right so it's like you get the podcasting if you want to just listen to it or you have the video way you know of watching it so I do think that that's pretty cool what they're doing and I do think that Spotify is I mean I bought stock in them quite a while ago I mean all stock sucks right now yeah they're making a heavy bet on it and I think that they're I mean I would I mean obviously I'm in the space so I kind of agree with them that I think that I want to agree because what it looks like what it doesn't look like they're quite transparent they're trying to capture that market yeah they want to be and you know what they're you're right they're UI like because iTunes still gets more people yeah but compare iTunes to Spotify well I so much I think we're going to continue to innovate it very much I mean I think I think we talked about this a while back and I've heard some people speculate on this but it I really think that creators are going to be treated more and more like athletes where like there's so many streaming platforms right out there both platforms and apps within platforms so you get signed to a specific yes so I think we're going to see more and more I mean that makes sense of the like the the top the top of the top like creator content creators getting acquired by these these big mega companies and then being exclusive yeah just like what we saw with Joe Joe Rogan is just an example like the big example that most people are aware of well that makes sense it's already happening well that's how music happens that's how streaming video happens right it makes perfect sense that a network would purchase a talent and say because it draws people to their network right that makes perfect sense yeah so I think you're going to see and I think it's going to be competitive I think you're going to start seeing like creators like I don't think we're far off from the idea that you know when Joe wrote because I think Joe Rogan's contract was only a couple years you know maybe Spotify goes like oh that was a lot of money you know you know sure it was nice to have them on here but it was so they don't maybe they don't renew it or maybe somebody comes over the top maybe Amazon Prime goes like we'll give Joe 500 million to come over to our place so I think you're going to start to see as as as big mega companies become more and more aware of the power of these communities that these creators are making and they have it because right now with the hardest part I think is is measuring it is how to value it I mean I think that you and it's not as cut and dry as how many followers or listeners that you have that's true it's way more nuanced than that I mean we we've experienced that with just the network of people that we have that some people have millions of followers and they're terrible at converting revenue from that because the type of content that they don't have impact then you have small creators that have like a real small little fan base but boy they they monetize it really well because of the type of content that they create for their community aligns really well with how they monetize so yeah I think there I think these these mega companies are still trying to wrap their brains around you know how do we look at a Joe Rogan a mind pump or a business like that and make them a legitimate offer that oh you know what we'll give you all this money to come over our platform and walk away from these others I think we're still trying to figure that out right yeah yeah I mean Howard Stern is still on serious XM and I'm like do people even listen to serious XM he had the I think his deal was even bigger than Joe Rogan's back in the day for well his was like a 10 year deal right he had a matter look at that up actually I haven't looked up his his deal in a long time because it was a big deal when he did that yeah but it's like I mean terrestrial radio is still a thing you're bringing that up to me the other day I'm like wow that's interesting that there's it's still got plenty of pool out there in the market we were all talking about we were speculating about this my speculation on even though I have no idea because I actually haven't read anything about this would be that they did something with the car companies that really kept them afloat for this long uh-huh they did when you first get a car you get an automatic like free subscription why haven't they done that with podcasts yet well they got a corner of that market yeah but you know radio people more people still listen to radio but as cars start to allow you to hook up your phone get more streaming in there it's just going to change I would love to see the numbers on that I've heard you say that before and I and I know that's true or was true at least three or four years ago but boy it's got to be shifting it is totally shifting look talk to anybody under the age of 19 and they would they can't name a single radio anything or a single network anything or movie star but they'll tell you YouTube stars they'll tell you streaming stars they'll tell you what's on YouTube you know well even the day that the DJ remember how how popular and how big of a deal it would be to be like a radio DJ back in the days like it's just that's not they're not popular so I've been on I've been on obviously lots of podcasts but I've been on two live I guess you could call them radio shows very different really interesting you only have those like quick what is it like a five minute little blurb that you have and then cut the commercial yeah but I so I like the pressure so I have fun with it right because I'm like all right we're on right and you can't it's live so you got to go it's not like they're going to cut it edit it record it you know and release it later but it's funny because you'll have their producer come on all right Sal you have we got 15 seconds till we're on and then you'll you'll be quiet and they'll be like five four and then nothing three yeah you see that and you go it's like whoa this is so weird it's live you're on let's rock it wrong I want to do like Kanye remember what Kanye did on what was it the MTV musical awards when they were live and he comes out and he goes George Bush doesn't like black people George Bush doesn't care about black people everybody's like whoa just say something cut it off cut it off just say some shit yeah and they couldn't do anything about it because it was live these are people who are ready to country yeah yeah yeah yeah hi I'm Sal Ostefano these are people who run the country you know you could cut it off anyway that's a good time Doug are you googling over there I want to know the stats on the radio stuff are you googling are you uh searching something else no I'm preparing episodes here for future for the future for the future Jesus boy Andrew maybe you are over there we got two producers you're going going fucking googling bro wow we'll get another guy I was really interested about the radio stats like I know that I've read that before and and I know you're right that it was still dominant but man that was years ago when I read that it'd be interesting to see how many people are streaming their their music then we're listening to traditional radio now I've got to think a very small percentage I'm googling it right now 2022 radio reaches 92 percent of adults in in the U.S. every week 41 yeah so it's still a big I mean okay so but do they because what's happening is a lot of these these like even like news is doing this news and radio is there also streaming it you mean the numbers for streaming yeah like is that you said radio reaches 97 percent well here here okay so radio is the leading reach platform so that's what this says I know but here's here's my point I mean okay so I listen to like K and BR right which does like sports talk radio and stuff like that if I don't catch it at six o'clock in the morning on a commute drive I can still go listen to it streamed that's so do they count that no I think they're listening to literally broadcast so check this out like maybe we go look Google is a live radio no I got this for you okay I'm on the set so more than 244 million American adults listen to the radio each month there's only 100 million podcast listeners total around 100 million so that's just goes to show you right there adults 50 and older 114 million obviously older people but remarkably 18 to 34 71 million adults 18 to 34 use radio each month I think it's just free it's there it's in your car yeah but you don't think that they're counting what I'm saying I know what you mean I don't think so I think it's just broadcast I don't think it's through but you know what that would be you're right because they would count it as radio still right of course because it's say it is radio listen it's just that you're able to stream it later on so I think that's how they've stayed alive and competitive it's because of that it's not so if you if you built an audience already right that you and especially with the older generation and but now you just allow them to access it whenever they want because I will like if I want so after like a game right so the warriors played tonight I I consume a lot of talk radio afterwards because I like to hear all the analysts break down the game and debate some shit and like so and my buddies and I we all argue over who's more right about it's just like our thing right yeah so but now because of streaming it's nice because I don't have to like for example right after the game is when like those live interviews happen and a lot of times it's like it's time for bed or I gotta go do something else so I don't want like okay we all watch the game together yeah what you guys don't know is I later on went and streamed all the live follow-up the live interviews later on so does that get counted towards that radio station that stream or that well so I got I just did I just looked this up so this is actually kind of interesting I did not know this as recently as 2017 radio was the most popular method for listening to music but it's now switched so streaming has now surpassed just from 2017 yeah so 2017 36% of people listen to music through the radio and 32% through streaming today it's 31% radio 41% streaming that's only gonna accelerate yeah and that's music right so I mean podcastings gotta kind of follow something along the lines it's interesting I've seen deals now where they have like a brand new series coming out but immediately they package in a podcast with that so that way they can have sort of the round robin discussions and all that like you saw a little bit of that with like I know there was like walking dead and they had like the fear or whatever the show was called like right after that that just like basically few of the walking dead yeah they talked about all the theories and just like where it was going and and they've done this with a lot of new shows that they're bringing out now where the the studios are are um bringing in that that podcast at the same time so that way like fans know like this is going to be like all a package deal well right now so Draymond Green is like blowing up so there's a there's a um a streaming platform or like a company excuse me called The Volume that's been around for quite a while on YouTube and I was unaware of it until Draymond started his show and because what he's do like so he is like while the season is going he's podcasting which no one's done this yet so like after the game God that's so smart at midnight this dude is ripping a podcast like breaking down the game that is smart what just happened and it is like eggs so he just started it this season it's probably is it crushing oh it's crushing yeah it's becoming something there are now like ESPN and everyone's talking about what he's talking about on there because that's what everybody wants everybody wants to feel like I just watched the game and I get to hear one of the best people break down what just happened in the game and nobody is really capitalizing on that market as well as he's and or from his perspective right there's other analysts that are like you know just talking heads that aren't in the game well that's a whole different that's totally different yeah it's so weird there's so many options like even the Manning Brothers like them doing like the caddy to like yeah some of the games is like really entertaining to listen to them it's becoming really popular to that you see what you know he's talking about we're like while Monday Night Football is going on you now get like this you can stream the game and at the same time you've got you know Peyton Manning and Eli Manning the two brothers two quarterback you know Hall of Fame quarterbacks right that are talking to each other and then they normally have like a random guest they'll go in there and they're like narrating the games you're watching the game but also hearing their commentary from their perspective and people are eating it up like crazy it's a matter of time it's gonna be we're looking at probably five to ten years and streaming is gonna dominate such a big way broadcast is gonna be totally well it has everything you get everything that you want from live broadcasting except for at your time at your convenience way more individualized right because you could find so many shows that cater to you whereas when you did broadcast it was a limited you had a limited amount of channels and limited amount of ways to put stuff out so they had to appeal to such a broad audience whereas you know you could put out a podcast that's like you know women with thyroid issues right you would never see that on broadcast on streaming enough to to really warrant that they well if you do a good job you will literally capture everybody who wants help that's what I mean yeah that's what's great about it yeah no all right I gotta tell you guys about a company called Z Biotics this is a genetically modified probiotic drink designed to help your body break down acetaldehyde all right so why is this important well when you drink alcohol some of that alcohol is broken down in your gut that breakdown turns into acetaldehyde it gets in your blood stream and then your liver eventually breaks it down but meanwhile when it's in your bloodstream it can create a lot of havoc and create a lot of problems in your body so what Z Biotics does when you drink it before you drink alcohol is these little bacteria have been designed to break down acetaldehyde in your gut so every time you drink alcohol have a drink glass of wine whatever have Z Biotics so you can help your body out this stuff is amazing I use it all the time very effective stuff I almost never drink any alcohol without it so go check them out head over to zbiotics.com that's Z-B-I-O-T-I-C-S dot com forward slash mind pump and then use the code mind pump two two for 10% off your first order all right here comes the rest of the show first question is from synergy620 should I focus more on getting my squat lower before adding weight or can I get lower while going heavier yeah so a lot of people think that progressive resistance simply means adding weight to the bar but progressive resistance just means the weight feels heavier or is more challenging and you can do that which by just adding range of motion like right if you could squat 150 pounds to parallel and then you go down two or three more inches that way it's going to feel a lot heavier so you if you're going to go lower you go lower before you add weight don't do both because what you're doing is you're adding two additional things on top of each other they become cumulative and you're asking for for trouble but I would go lower before adding weight all day long well I guess it really depends on where you're currently at too though right like if someone's they can't even break parallel or they're just barely at parallel that yeah I would be pushing my range of motion first before I'd weigh but maybe somebody's already got a pretty deep squat but they're trying to get even deeper like you know so I guess it's kind of a little bit of a nuanced answer but you wouldn't want to do both at the same time no that's definitely not and not only that I actually wouldn't do like so let's say I squat like you said 150 parallel and then I get two more inches with 150 I actually wouldn't go two more inches with the 150 I'd go two more inches with 90 pounds right and get good at 90 pounds that's a good point so in fact you should go lighter yes get the deeper range of motion and then go back to your normal way yes yeah and the way I was hearing this and I I don't know if like you guys were hearing this at all but like in terms of like loading it forcing you to because of the load it would it would help your squats naturally to go a little lower which doesn't happen it's actually the opposite right if you add more weight you're more resistant to going lower because you inherently you know you're not going to be able to dig out of there yeah you know with as much force so that's not going to help you get lower in terms of like adding weight to the bar but yeah if you really want to focus on gaining more range of motion that that is something you can pursue you're going to definitely want to like you know what I what I do like about this question is it does present um something that this kind of this mental game that you have to play when you decide or at least what I had to um you know I got a pretty good I had a pretty strong squat relatively strong for being a tall lanky guy I had a decent squat um but I hadn't really worked on my mobility and then I decided to work on my mobility and I remember how humbling it was to have to pull all that weight off of course and really really work on the range of motion and had I been focused on you know okay I've gotten good deeper how quick can I get back up to the 400 pound club if I was focused on that I probably would have had some major setbacks where I actually when I decided that I was going to really work on my squat depth you know and my hip mobility and my ankle mobility because that's what because that's really more important than squat depth I think we should actually talk about too it's uh it's probably less about you just going deeper and there's probably a limiting factor to why you can't go deeper and that's where the time and energy should really be so when I went through that I just completely let go of you know trying to be the strong guy in the gym or trying to be even the strong version of me it's like I want to be the mobile version of me so I'm not going to really focus on how much weight I'm going to choose a weight always that I can safely move in this range of motion and I'm just dedicated to getting you know a deeper range of motion in my squat which means yeah I'm squatting with lighter weight and deeper and then I'm also putting a bunch of work into my ankles putting a bunch of work into my hips and just repeating that over and over and over and not really being concerned about weight it's really tough to kind of juggle both yeah I mean so long as you know everything's within reason if the tension is high meaning it feels challenging less weight with a greater range of motion is more beneficial than more weight with a shorter range of motion now I say this within reason because obviously you can go too extreme and you know do crazy stuff but you know within good form good technique and again within good reason if you have to choose between the two then the better range of motion with better form is going to give you better results and it's also lower risk so long as you do it right of injury long-term then adding more weight and the challenge with this is ego it was for me it still can be for me even at my age but definitely when I was younger like okay do I go deeper or do I add 20 pounds to the bar I think I'll add 20 pounds to the bar because it looks cooler and I can say that I lift lifted more weight and studies are pretty good on this you know if this wasn't the case by the way then the most effective workouts would be very short ranges of motion with as much weight as you can lift so it would be and there was a book I've talked about this in the past there was this book that came out in the 90s where there was this I don't know if it was a scientist or bodybuilder and they came out and they said hey you know it's all about tension so let's just go short ranges of motion and load as much weight as possible so like your bench press would be like you know four inches and just load it and because it's so much heavier you're going to stimulate more muscle well it went nowhere because that's not how it works the range of motion plays a big role and how your body adapts so you're better off again all within reason aiming for that than always adding weight to the bar next question is from Alvaro gone 22 what are some very explosive movements or compound lifts that really help with explosive and speed training all right so there's two things here one is increasing your strength just overall strength generally will make you more explosive with your movement so if you if your squat goes up and I say generally because this isn't at some point you start to get diminishing returns okay but if you take the average person just make them stronger they're going to have more explosive power as well now that being said you have to consider when you're training specifically for explosive power and you're doing explosive movements in terms of the hierarchy of skill that's involved with lifting explosives movements are at the top yeah meaning you need the most skill and the best control and the best mobility to do those effectively versus slow and controlled so this is and I say that because people need to be careful because they go to explosive training and they try and do an exercise that they can't do very well slow then they try and do it fast and you're asking for trouble so I like to do explosive movements that unless I'm training someone who's really athletic and has the time to really perfect you know these high skill movements I like to take movements that require the least amount of skill and do them explosively to minimize that so like rather than doing for example like a snatch with the barbell I may do like a kettlebell swing right so similar kettlebell swing still high skill if you're trying to sled or yeah as you know stuff that requires less skill so I could do explosively right otherwise the risk of injury you just it's just too hard you know we get questions like this quite a bit this other always word a little bit different or whatever but you know something that would help our audience when they send questions like this they actually tell me the sport yeah because that makes a difference too because the explosive type training I would want to do for a that would be different per sport and I know this person is asking because they want like generic type of exercises yeah like is it would be a snatch be great for this or would be you know this a box jump be better for that they want like this generic exercise that would translate best sport but what will translate best to your sport is very specific movements for your sport done explosively yeah that is going to make you a better athlete on the field or on the track or whatever that somebody who's doing track somebody who's doing football somebody who's playing soccer to me the explosive training potentially looks different yes there might be some similarities of some of the drills you do but the most bang for your buck type of exercise is going to be very specific to that sport yeah my thoughts around this has changed over the years and talking to like world-class coaches and how they deal with this kind of risk-reward ratio in terms of like explosive training and because when you get into Olympic lifts obviously there's like a learning curve to that as well like how long do I have with athletes to be able to really establish something that has any kind of benefit to it in terms of like is there skill can I develop this skill with this athlete in that adequate amount of time in order for that to then translate for them into the actual season play so you kind of like look at it all in terms of what you can accomplish within this timeline and so that's how I would start to kind of structure that in and what they really wanted to get out of it and so a lot of times just a jump in place is going to be your best option because it's all triple extension it's super explosive everything's about acceleration you have to organize your entire body to pull this one thing off and that's really what you're simulating with weight in all those other scenarios whether it's left to right whether it's vertically in you know in terms of like the velocity that you're in force generation that you're trying to accomplish with it you can do that within throws you can do that within kettlebell swings you can do that within you know medicine ball tosses there's a variety of options for that but really what it amounts to is you know what specific skill you're trying to acquire in this time frame and then like what are you gonna be able to pull off and then how much risk are you gonna add into that to gain I read I love that you brought that up in fact anybody who is listening to this question or this applies to them should go listen to the interview that you did with Joe DeFranco on Joe DeFranco's platform because this was a big a big chunk of the conversation yeah wasn't just around what are great exercises but how do you train a kid or a group of kids that are getting ready for a season and they're at the level they're at to give them the biggest bang for the buck but then also not risk serious injury or no or just waste time with the skill yeah right learning curve right like teaching a teaching a freshman kid in school how to do a clean and jerk may take you the whole year to get the mechanics down and you're not gonna reap any benefits from that not as far as on the field where it's simply doing a tuck jump or like you guys talked about an isometric lunge hold in a position that you can do with a whole group setting like the carryover that you're gonna get for that for there that that will transfer right away for them and on the football field is gonna be more beneficial then maybe exercises that would be that and this is where studies get like yes this is like a study would show I know exactly where you're going yeah like a study will show like a you know a triple extension type exercise right or like a snatch yeah snatch or a clean and jerk like oh my god it's off the charts that what you get from that and so that's what like these coaches and people think or even like you know listeners and they go why was told this or I read this study and this study shows this or I study nerds that love to point to that stuff it's like okay well what you're not factoring in is this kid's fucking 16 years old he's not done any of this stuff before he's got six months before the season I've got to make an impact as a coach to make him a better player on the field right away am I really gonna fucking spin you know the next six months trying to teach him how to do this with a PVC pipe knowing that he may not even get it by that time much less get it and then actually be able to progress it to actually transfer any skills on the on the on the field right like you don't people don't think about that so I like what you said about just a regular jump a regular jump in place by the way that's also I want to be clear requires a certain level of skill because you could take you take your average middle-aged client 37 year old you know 40 year old when a mom or dad or whatever and they come in and they're like I want to get explosive and then you have them just jump as high as they can and they don't they haven't jumped since they were you know you know in in middle school or played sports that also requires a certain level skill and you'll get injured well break that down you know like I mean even just landing and landing softly and you know being able to control your body and getting full extension at the peak of your jump and like there's just there's a lot more little nuance in there than people realize nonetheless though I would say generally speaking a jump in place is in if is a great place to build explosive power because it requires less skill than all the other explosive movements that I can think of you'll get a good carry over unless you want to dedicate a long time to learning how to do some of these incredible well the other one that I would add to that is and this is you know give credit words do Joe DeFranco the sled yep I mean I think that's why he went that direction totally where he was because the kid was past the carry over right away exactly because he figured that out because he was actually out there in the trenches really helping all these young athletes try and get better at their sport and it's like yeah I know all the studies what they show about this you know the snatch and what it could do for them but what I realize is that I'm training a group of kids at a very young age that don't have the time to build that what I could do is I could put them on a sled very low risk low risk, low skill yes low risk, low skill lots of carry over lots of carry over to many many sports yeah so that I would I would push a kid in that direction is you know I mean there and there's a tremendous amount of exercises that you can do with that sled with light weight slow heavy grinding weight go pulling the sled pushing the sled sprint lateral stuff with the sled I mean there's so many great things that you can do with a sled for an athlete that will carry over into most yeah but consider this if you can't do an exercise perfectly slow with good with high tension you're not going to be able to do it fast with low tension because like if I did a really good deadlift perfectly and then I go I'm going to go light and do it explosively now I'm including speed and deceleration which I didn't deal with when I was going heavy even with perfect form so consider this when you're doing explosive movement of all the ways to train your body the one that requires the most consideration is explosive training because it's fast so and if when things happen fast if there's a little bit of a breakdown you can multiply it times 10 in terms of how can affect your body next question is from Micah 2448 what are some of your favorite and most effective modes of exercise outside of resistance training oh personal I guess I mean for me it's it's got to be well generally being active but when I do you know kind of targeted mobility active stretching I get a huge benefit from that and I I think for me personally I just generally am tight so for me I get just a huge benefit from doing that and for clients I also saw a huge benefit from them doing that as well when they would do kind of targeted active stretching targeted mobility and I saw great benefits from for them as well but now now the question is why why would you see such great benefits because it made the resistance training more effective that's why because resistance training is so effective at giving you good results at giving you general health and helping you get leaner and sculpt your body and all that stuff that the stuff you do outside of that if you can pick something that will make that more effective like if you could do if you could pick something that will make your resistance training more effective then you're you're probably picking something that's going to give you the most bang for your buck so I'm going to give a lame old man answer so young me would be like basketball wakeboarding snowboarding because they're all my favorite things and they will still I still love all those things and would include that into this but what I would say has been one of the biggest for me and this was a shift in my life in the last 10 years or less and that's walking and I just it was not something that I ever focus on and I focus a lot on it now in fact we I mean Katrina and I were at Roy's yesterday one of our favorite places to eat over in Pebble Beach and you know we've trained ourselves to do this not just for the exercise part but also for the conversation that we have and the beautiful view and being present in the moment and getting disconnected from electronics I've just found so many positive things to connect to just going and it's easy we could do it for three hours if you're I mean you want to go for a nice long height you don't need to put workout clothes on that's right and I could just go for a long walk and just enjoy great conversation and the scenery and you would be blown away by the way a long three hour stroll along the beach will burn way more calories than the most intense one hour workout you've done that's how beneficial it is from a calorie burn perspective which everybody measures as their success of their workout and you get all these other side benefits like that I'm talking about with the connection with my partner with being disconnected from the electronics from the enjoying the views super low risk of injuries yeah so it's become something that I just and it's so easy for me to get motivated to go do it right obviously getting ready to go down go to put on my basketball shorts and go play basketball requires me to do some stretching and mobility work and get ready for all that and drive to a court and find a court and find someone to play with like that takes a lot of energy it's really easy to talk myself out of some of those other modalities of of exercise which I love and I'm all pro walking is so easy it's so easy not to talk myself out of it like you said I cannot have the greatest shoes for it the greatest outfit for it doesn't matter all I'm doing is walking so that's my old man answer yeah I mean since you already covered mobility which would be in my pick as well it's kind of basically I guess you'd classify this as resistance training as well but I don't think people really think about this in their thought process of like rotational movements for me grabbing tools like Indian clubs or like unconventional tools like a macebell just working on that type of throwing circular type movement is is just something I've implemented over the years and it doesn't take a lot of thought for me now because I've been able to kind of work on the technique and the the skill of it where I just pick it up and I start swinging it doesn't have to be programmed into my workout like I just do that because I know I know what I'm doing is I'm I'm reinforcing that priority with my body to be able to protect and and re like to stabilize and mobilize my shoulder joint it's just been amazing because I've I've avoided so much pain and in my abilities in the gym have have definitely gotten better in terms of like my pressing ability and also my what I do with with any kind of movement on the upper body it's been really helpful I love that answer Justin and you know this funny thing about myself and my fitness journey is something really gets solidified or I really piece together when I when I do something consistently and then I stop doing it and then I tell the difference and then I and then I see where I get fucked up or something bad like so for example to your point I've really tried to adopt that from you like you've always been really like you and I actually was on a kick for a while there you probably remember there was a time there where you would see me swing in the club swing in the mason here pretty frequently it was doing stuff at home like that just trying to get in the habit of doing rotational stuff that I just don't really do inside my workouts or my daily life anymore because I'm not as active or I'm not as athletic because I used to be and I fell off of doing that well just recently on the podcast I shared and you guys know like boy I got tore the fuck up just shoveling shoveling some sand for freaking you know when I was when I broke the glass and I had to show because I haven't done anything rotational in in quite some time and I really think that had I been continuing to do swinging that mace club and stuff like that around my my core stability and strength and rotational strength would have been there way better than had a bit had I stopped and then went and did something abnormal like that and it just highlighted that for me like God I can get back into swinging the mace again like I was before and like you said it's so simple you can just grab it real quick swinging around for 10 minutes you don't have to do a crazy workout no not at all now I do want to say this for the average person the most important thing you can do outside of your resistance strength training this is the criteria what do I enjoy doing and what am I most likely to be the most consistent doing because whatever that is that's going to be the best thing bottom line which is why I push towards the walking totally I feel like that's for most people that's it right there right next question is from cammy cake 21 what old school training techniques should make a comeback what a timely question so I was reading an article today about Eastern European bodybuilders okay and how they train differently than Western bodybuilders or American bodybuilders now at the moment you're starting to see some Eastern American Eastern excuse me European bodybuilders make progress and pro bodybuilding and do really well so people are like how do they lift or whatever they do a double split routine and because in Eastern Europe there was such a they were such like Olympic lifting like you know during the Cold War the Eastern European countries that the Soviet country just crushed the rest of the world Olympic lifting so they have a lot of that influence so how do they work out they do practice kind of strength-based training in the morning and then at night they come back and do kind of more bodybuilding style training now what does this have to do with this question even here in the US back in the day bodybuilders did a lot of double split routines I think splitting up your workout that is it's first of all it is a classic old school training technique there's tremendous value in doing that tremendous value now of course the issue is you got to work out twice a day instead of once a day however if you can do this I think you get better results take even taking your normal workout and cutting in half doing half in the morning and half at night I've done this before my performance is better my recovery is better my ability to handle load and handle volume and whatever so much better this is something I think more people should should experiment with and then to counter the argument of well time is an issue you know for some people it's easier to do two 20-minute workouts or two 30-minute workouts than it is to do one 45-minute or one one hour workout so for some people it actually works better schedule-wise but that would be my pick 100 percent well I'm going to stick with and it's probably still Justin's answer before him and stay with the the May spell and Indian club direction because I just think that and that this that's old old school that's before most any of the stuff that we see in our gyms today right and I just think it has tremendous value especially for the I mean when I look back at my my client portfolio of all the people that I have trained how many of them had just limited range of motion in their shoulders the ability and their hips like it was like just areas that just end up and it at a relatively early age too like I'm talking about 40 year old clients 50 year old clients that lose this ability to do very basic stuff because they stopped moving that way and we we all kind of naturally do it as kids when we're hanging on monkey bars and we're playing sports and throwing balls and do so that and then we all get into work life and you just kind of forget about that stuff and you and then you always just say well that's when I was young or you know you always go back to like given making the excuse of you being over what it really is is that we just stop stop doing that movement and it's such an important part of staying healthy and functional long long term so I think that those need to make a comeback because it's so complimentary to regular traditional strength training we all talk about yeah I I totally agree I think another one and maybe Justin's even I want to steal us from you isometrics is that where you're going yeah I was we do nothing bro no yeah I was I was actually thinking a little bit different but yeah isometrics for sure I'm like you know the isometric evangelist I'm the rotational you know evangelist I'm constantly trying to harp on those to make them more popular because it's so beneficial and like just people's overlook the carryover that that brings and what that does to like you know fulfill a lot of like needs your body has but you know what I was actually thinking because it's old school like I was just thinking of like some trainers I know that have brought some of these old techniques like especially for training any kind of explosive athletes or boxers specifically like I know this guy Ross I forget his last name training but like he has a lot of his clients working outside in in the elements a lot and you know running outside and real dirt and like you know chopping trees and so you saw this kind of make a resurgence when CrossFit and like some of these like garage gyms like we're popping up everywhere and people were doing tire strikes and stuff with the sledge hammer which is all right but honestly like laterally like chopping trees like in terms of like core and hips and generating power and force and then velocity has like amazing carry over for athletes and I think that's something that's totally overlooked huge I do I do want to touch back on isometrics because isometrics was a staple of training back in the day it was a like everybody used isometrics as part of the training because they saw tremendous value and it fell out of favor and that's too bad because of all the things that we just talked about okay if you look at the studies if you talk about double split routines and using you know rotational movements with Indian clubs and May spell and you know like you said the kind of lateral you know explosive movements or whatever look at the studies on those all good all good stuff compare them to the studies on isometrics doesn't even hold a candle yeah isometrics that the studies on isometrics if you're not sold on it look them up there's almost nothing that would oh my god it the the what it will do for your body in terms of strength power muscle control from one thing and then and then here's the crazy part this is what's crazy about this it's very unique about this what I'm talking about very minimal damage to the body there's almost nothing that will produce those results but also not hamper your recovery that much so isometrics like that is a for most people if you do it right and you program it right game changer for your team in the old school strength athletes knew this they do this all the time yeah you can target problematic areas in your lifts better than any other modality like if you focus on isometrics and really you know lasering in on on where the dysfunction lies or where the the drop of production is happening that's something that you can immediately improve and again less damn like no damage you can always let off and it's all like self-generated so it's it's just one of the more safer modalities out there and very effective totally look if you like our information head over to mindpumpfree.com and check out our guides we have guides that can help you with almost any health or fitness 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 you can find me on twitter at mind pumps out