 Welcome to the world's top ranked fitness, health and entertainment podcast. This is mind pump. Now in this episode, we answer lots of fitness and health questions asked by listeners like you, but we open it up with introductory portion where we talk about current events, studies, and we essentially have a lot of fun. By the way, if you want to follow along the podcast and skip forward to your favorite parts, go to mind pump podcast dot com, mind pump podcast.com, or you can listen from beginning to end like you're supposed to. Here's what we talked about in today's episode. I open up by talking about my all my basically my leg workout and why I felt like a shaky fool after the end of that. That was tough. Yeah. Baby draft. Then we talked about mindset and how important it is for success and fitness and other things. We talked about avatar two, three, four, and five. Apparently they're already all, yeah, he blew his whole wand. It's crazy. Then we talked about Disney's layoffs. That's kind of sad. I talked about the gut health properties of olipop sodas. No joke. Olipop makes sugar-free sodas with compounds that are good for your gut health, like prebiotics and other compounds that help heal your gut. I love their stuff. It tastes amazing. My favorite flavor is the strawberry vanilla. It's incredible, but they have no root beer. They have root beer. They have cola. They have many other flavors. And because you listen to mind pump, you get a huge discount. Check them out. Go to drink olipop.com. That's drink olipop.com and then use the code mind pump for 15% off. Then I talked about how I'm going to take a break off social media, even though I enjoy trolling people on political pages. We'll miss you. So I'll trigger you guys all day long. Then we talked about a study on smart supplements. Apparently a lot of supplement companies are putting stuff in their products. That's not on the label. 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But if you have gym access, we do have workouts that include things like cables and machines. All programs come with a 30 day money back guarantee. So you have nothing to lose. Follow a maps program and see what it's like to actually do an effective workout. And not just the flashy one that your fitness influencer wrote who has no business writing workouts. Again, that's at mapsfitnessproducts.com. Today's the first time in maybe years I did a dedicated leg workout. Like just legs? Just legs. Like I haven't done like map split style. Now how come? Look up this morning. So you're all bull-legged? That's exactly why. So you just got out of an old Western? I usually, I typically don't do more than four or five sets for legs in one workout because I do full body and I work them out so frequently. But this workout was, let's see, it was 12 sets for legs, not including calves. Oh boy. And I knew this going into it. And I said, okay, I'm going to keep the intensity low and the weight light because I'm not used to this, whatever. And dude, doesn't matter. You know what I look like at the end of it? A giraffe that was just born. You ever watch videos of that? Yeah. And they're like, yeah. Now are you? That was me, dude. Are you? Okay. And this happens to me all the time. And so I'm curious of both of you guys. You're going through your workout, right? Because there's a lot of times, I think most of us are like this, right? So you know what you're going to lift this day. It's like, oh, it's leg day. I'm going to do probably 12 sets. These are the exercises. I'm sure you formulated the workout in your head before you got there. Are you the type of person that because you've already formulated it, you committed to it, you're going to follow through an XQ no matter what, or will you go like you can feel that I'm already going to be really sore from these first eight sets so you stop. Start backing out. Yeah. So, so here's what happens with that level of awareness, Adam, that doesn't kick in in the middle of the workout. Oh, it does it for you. Yeah. No, you know what I did is instead I tried to negotiate with my ego. This is me looking back. Where does that look like? This is the negotiation. Just go easier. Just go lighter. You can finish this. Take your time. But just take weight off the bar and go easier. And I just kept, you know, I did it. I finished it. And then again, I walked in. I was like, ah, you're right. Like I think so. It depends on what mood I'm in for the most part. Like I'll go either way with that. Like if I'm like hell bent and determined, like I feel like I've been slacking, then you know, that overrides my rational decision making process versus if I'm kind of in a calm state going in, I usually, you know, we'll feel it out more. This is why our, you know, if our audience ever wonders why we were always hammering the, you know, you know, workout because you love yourself and don't punish yourself because we're all guilty of still doing it. Totally. We're still guilty. I love myself. Let's all talk about it. You know? I want to be open and honest. No, I think it's a true struggle and I think you'd be lying to yourself if you don't have those moments where you go to the gym where you feel like I need to do this because I haven't been. Like I feel that, right, Justin, where it's like, I haven't been very consistent. So I'm pushing through this workout no matter what, even though my trainer brain is so in tune with my body that I can tell when I'm on X amount of sets and it's like, oh yeah, I'm, I'm going to be sore tomorrow no matter what. And then I still keep going. Oh, so it's so, yeah. And I walk in and Jessica's like, what's wrong with you? I'm like, that was, I might have done a little too much. We'll see. We'll see how I feel tomorrow. But there's nothing worse than the feeling from a slightly too hard leg workout I sort of got. I could train any body part that way. Oh, it's so uncomfortable. And it's not a big deal. Yeah. Legs, it's, it's just not, it reminds me. Some damn hips, that's what it is. I remember when I was a kid, when I would do a hard leg workout back when I, that's what I thought you had to do. You pretty much, you could write off the whole day. Like if I worked out at 10 a.m., that means that that's it. And then the rest of the day, I'm watching TV. I'm going to lay down. Yeah. Now are you, are you, are you back to, because for quite some time now, you have abandoned the back barbell, the barbell back squat. Are you back to back squatting? Are you, are you still? Front squatting right now. And then I'm going to start incorporating back squats back into the workout. Now, is this the longest you've been away from that before? It is. It is the longest I've ever been away from, from doing back squats consistently because I'm, I was really trying to work on the right to left discrepancy and build some more mobility and stability. Because, you know, my back is essentially, if you look at my whole career of working out myself, it's pretty much bulletproof. I've done so much deadlifting and so many things. My back almost never gets hurt. And then all of a sudden I started to get like a little bit of back pain, which never happens for me. And I said, okay, before this becomes a big problem, let's focus on what might be causing it, which is mobility and maybe some right to left discrepancies. So it has been a long time, but now I'm going to start incorporating it. Now, one of the things for me that I love is that my upper legs, at least not my calves, but my upper legs tend to respond really well. So we'll see what happens. We'll see if I get the somebody DM me that they think that's because we, we don't like leg curls that much. Some trainer, some trainer sent me a leg curls. Yeah, yeah, yeah, yeah, because of the gastroc getting kicked in when you do a leg curl and you lock when you lock out in that position to do lying leg curls that it's getting, it's getting some work in there. And they, they said, because we don't really tout that exercise or we talk actually about the benefits of deadlifts and how lying leg curls is almost a waste of time. If you're doing like you, if you're progressing, you're deadlifting. And so they attribute that to the lack of calf growth that you and I just want to hit you from every angle, don't they? Well, that was the first time anyone had ever said that before. I don't, I don't know if I responded to. So shout out to whoever I'm talking to, I don't know who the hell they were. Yeah, I did get, I got a little chuckle out of it though. I didn't know it's not the leg curls. Yeah, maybe, maybe I don't know. Yeah, I'm gonna start, yeah, start doing them. Test it out, yeah. That is one of those exercises though that cracks me up. It's like people are like, I'm going to build my hamstrings. So they do seated leg curls, lying leg curls, one-legged leg curls, just all leg curls. You're like kickbacks, yeah. Yeah. And it's like those exercises don't even come close to your, just your stiff legged deadlift. Hey, I'll be, I'll be the first to admit I was guilty of that for many years of my lifting and training. It wasn't until I really got on the, I never have, have like cared about, you know, increasing my deadlifting weight until we met. Until the, until the three of us all got together and we started training together and Sal was so proud of his deadlift. I wanted to knock him off his hill so bad. That's not what happened. I inspired him. Yeah, I don't know. I see it the other way. Definitely see this little competitive peacocking going on. So I definitely, I definitely wanted to knock him off his hill and that's just, and all fun, right? Like, I mean, I have all the respect in the world for him. And before mine pump even started, you know, Sal and I were, he was getting shredded for a photo shoot and I was getting shredded for, for getting on stage. And so we used to compete like that. So yeah, so for me, I had never, I had never programmed for myself, you know, to increase my deadlift strength. It was never a focus. I've always been such a bodybuilder focused mentality going into lifting that I was always chasing pumps. I never lifted below five repetitions. Like if I ran a strength cycle, it was very short lived and it wasn't really, it was still, I was still heavily focused on technique and form. And I prided myself on my mechanics so much that I would never get a little bit sloppy just to lift more weight. And so I never really programmed to get really strong and see how much I could lift. And, you know, it was then when I started deadlifting on a very regular basis, I was deadlifting at least two times a week, sometimes three, and very consistently that I just, I stopped doing all those, you know, lying leg curls and seated leg curls. And it was just because so when you put so much energy and focus in a powerlifting program, or getting good at deadlifting, squatting, bench press, the main movements, you know, it takes a lot of energy and effort to prep for those lifts and to spend time on improving them and look at your sticking points and blah, blah, blah, blah. And so when I got, when I started to really increase my deadlift, you know, I think I started like around 300 pounds. So to see it get over 500-something pounds and then to come back after about a year of lifting like that and then go on and do lying leg curls, it blew my mind. I remember you saying like, oh, it blew my mind. You were like doing the whole stack on an exercise you'd always done. And lying leg curls were hard for me. It was like one of those exercises like, you know, I was never really, really consistent with it. And then when I'd be consistent, I might increase like five or 10 pounds at a time. And I was, it's just an awkward, you know, kind of exercise. That was just one of those poses that puts you in this weird like Hollywood photo shoot kind of thing, where you're just laying down and you're like, hey. Yeah, yeah. You know what I mean? It's like a little cheerleader pose. Like I was not into that. I was not either. And I, for the longest time, it was something that was in the routine and I just like you alluded to, I did the standing donkey kickbacks, the lying leg curls, the seated leg curls. I mean, those were all in the routine consistently. And then I intermittently did, you know, dead lifts or stiff leg and dead lifts, but not consistently and not with the intent of getting strong at them. And when I did the carryover into all those other bullshit exercises was crazy. I mean, I'd spent 10 plus years doing all those movements, seeing myself incrementally move up, five or 10 pounds on the stack every couple of years to all of a sudden like doubling my strength. And I hadn't even done any of those exercises. Isn't it wild? Yeah. It's really crazy. If people just realized that some exercises are like worth 100 points and other exercises are worth one point. And so you could do, you know. Distribute all those points. Like you have so many more to pull from. It's such a big, it's such a big deal. You know what I want to know though, back in the day before we really started the podcast and you and I got into this like ego war. It was fun, right? Well, we'd trade pictures about, you know, who's more shredded or whatever. And I could just, now that I know Justin, I can only imagine what he must have been thinking. When Adam's getting, you know, his phone goes off and he opens it up and it's a picture of me on my shirt off. I'm like, damn. Bro, I was thinking thoughts. Yeah. I had opinions. You're like, what's happening to my friend Adam? But, you know, it was like. Justin was teaming out of it. I was teaming out of it. Yeah, he was, he was my guy. You know what I'm saying? He was team Adam back. Yeah, but you know, Justin, we did knock this guy. But Justin is not the kind of guy to send a picture of himself flexing to his friend. No, I don't know. I've never done, yeah. I haven't even had friends that had done that. That was a whole new experience. That's insane. I didn't know how to deal with it. And I would love it. I'd laugh because I love, you know, one of my favorite things about competition isn't the competition itself. That's fun. I like that. But I enjoy the fun around it, the shit talk and the teasing and the back and forth. Well, I love that part. That part's so fun. Well, I appreciate what it brings out at me. I have a competitive streak in me. And I'm a good loser. If I lose, you know, like, for me, it's like, I wouldn't have pushed that far if there was no competition for it. Just like I know, I would have never taken my body to the level that I took it as far as low of body fat percentage and building a physique without knowing that I had to compete against other people. It's just I didn't. The level of dedication, sacrifice, consistency that it takes to compete at that level is just so high that there's so many other priorities in my life that if I didn't have like a serious goal about it, I wouldn't stick to it. Well, I've noticed we've all had that in common. Even if it's not sports related and we kind of bring that within business, it's like we kind of just have our eye on somebody else that might be doing well or might have something that we can squash and we do. Cause it's fun. It's like that's, you gotta have a target ahead of you to shoot for. Oh, it's fun. But you really, and I had this conversation with one of my cousins the other day, younger cousin. And so every once in a while, we get on the phone and I kind of do some mentoring with him. And I did talk to him about the difference between really loving to win and loving to grow, you know, falling in love with growth. Cause if you fall in love with growth, you're still gonna like winning, but when you lose, you're gonna come out better. You know, rather than loving winning so much that when you lose, it's devastating. No, you learn from it every single time. You totally do. Well, I think that's what, I think it's a, it's even more dangerous to be somebody who just hates to lose, right? There's, there's people that will admit that, right? Oh yeah. That like, you know, if you've ever been asked that question. I hate to lose more than I love to win. Right. Do you, do you love to win more or do you hate to lose more? There's a lot of people that would admit they hate to lose. And my, what I would say to those people is like, you, that's the people that you have to really like look at, okay, if you hate to lose, it's hard to also look at that as an opportunity for growth, cause you hate it so much. So I, I embrace that. Like I've, that's part of the journey, right? Part of the journey is losing, is failing, and it's the getting back up, and then it's the recovering and the learning from it that makes it so fun and makes it so great because you, you, you get reminded that it's not easy. I mean, I don't like, there's nothing I've ever done that came easy that I think I really love. There's no meaning. No. You have to be challenging. Right. I mean, I recall moments in my life where losing turned me into such a better person. I remember the first time I walked into Brazilian Jiu-Jitsu school. It was over here in San Jose, Claudio Fransa. I could shout out to them. And I was in my early twenties and probably, I don't know, 215, so I was pretty big at the time, a little bit of a background in Judo. And I walked, and I knew somewhat of what Jiu-Jitsu was, but I'd never trained in it. And I went in there, open-minded, and I said, you know, I have respect for martial arts. I've trained in martial arts in the past. So I know what technique can do, but I have a little bit of a grappling background. I'm a big guy. So let's just see what happens. And I remember I took the class and then I went against one of the purple belt instructors who was not even, it wasn't even like an athletic guy. He was this kind of skinny, hundred, I don't know, 50 pound dude, ended up becoming a good friend of mine. And he's like, yeah, you can spar with me. And I remember in five minutes, just getting my ass kicked, just getting my ass kicked. And I remember after the first time I tapped out, that I thought, I said to myself, okay, now it's on. I remember thinking, okay, that first one I gave you, because I went kind of, now it's on. You're not gonna get me. And it was like a typewriter, the whole time I'll step it out. And I remember leaving that, and well, first off, I signed up right there on the spot. I'm like, that is it. I wanna learn this. And imagine if I went, because I remember people would come in and sign up who couldn't deal with losing. They would come in and they'd get their asses kicked and they'd never come back because they couldn't process the fact that they- It couldn't be the best immediately. Yeah, what a terrible place to be in. You'll never get anywhere if you always have that attitude. So some of my best, personally, my best moments were just losing or getting my butt kicked or being surprised that I thought I was gonna do well and losing and then sitting back and being motivated by that. Speaking of losing, I think, and this is a weird transition, but basically, you know how the Avengers overthrowed, like avatars, like overall sales of all time? Oh yeah. Yeah, in the box office. So I guess, I remember reading somewhere too, there was gonna be a whole schedule of like four other follow-up movies. So they've already- For avatar? Yeah, they've already shot three of them and they're working on the next one, but so one of them got moved, it was supposed to be 2018, was the first launch and they have like its schedule now for, I think it's the 18th of December for this 2020, for avatar two, then you have in 2021, you have avatar three, then you have 2024, avatar four, then 2025, avatar five, just boom, boom, boom, boom, boom. Wow. Wow, they've- Crazy. That far. What a bet though. Yeah, he's totally betting on it. Because everything was there in place that could save on costs, they have the green screen, everything's green screen, so it's like, to have things all set in place and not moveable, it was like a very interesting strategy. Wait a second, so you mean that those have all been shot already? Yeah. Oh, three of them have been shot, like two of them were finished, I believe, and one of them, they're still shooting. I hope the second one's good. I know, otherwise. What are they gonna do with the rest? They're screwed after, did you guys like that movie? You know, I liked it for the visual effects. I thought the story was kinda eh, but you know, that's the thing is like he's always, like he was, I read somewhere too that he was so mad when Star Wars came out because he's like, that was my idea. Like he had like this grandiose idea for creating a whole another universe and like making the sci-fi movie out of it. And so this is sort of his answer to that. I saw the imagination and creativity that went into creating the planet and then the animals and the plants. Absolutely brilliant. The story was a little bit annoying to me because I'm not gonna lie. I know that the- It's very fern-gold. Yeah, I know the good guys were the Avatar people or whatever they were called and the bad guys were the soldiers or whatever. But part of me was like, when the dude sold out humans, you know? I remember thinking like, man, what a piece of shit. You just got them all killed, dude, like. Can't you go through the ranks? No, what about Team Human? Yeah. Oh, you're gonna go all like alien on us? Yeah, just because you got some- Just because you got a little Sahelu like action. Oh, you're just gonna abandon the human race. Little Blu-Tang and that, right? Little Blu-Tang? They pissed me off. All right. Hey, speaking of the Marvel though, Disney, a huge layoffs, huh? Yeah, the parks. Wow. I think 20 something thousand people. I thought it was even more than that. It was a lot, right? I mean, yeah. I mean, you could kind of predict that happening. That's expected. That's expected because they were shut down for so long and then when reopening, did they reopen at all? No. No. They didn't Florida, I believe. Oh, yeah, maybe Florida, but not in California. But not in California. Now, would you guys go back if they were open? I wouldn't right now just because my son is so young, it's kind of pointless for me. Like he's not gonna remember anything at one years old but we talked about like his two, you know, I will at two, you know, two or three, I will for sure. I don't know with like no lines, you know? Like just like limited, maybe it was like 20% capacity. That might be awesome. Stupid mask, but, you know, you do your thing. I love, with little kids, Disneyland is a blast. It's so fun to see their expressions and what's going on. I think it's cool. It might be awesome. Especially if you drink while you're there with your kids. You know what I mean, right? Just have it. Yeah, bro. I mean, look at me. It's just, it is, it's a good time. I really enjoy it. I enjoy it. My sister did it, wanted it for her 30th, right? I think I've shared that before on the podcast that, you know, she said, I told her, I said, what do you want to do for your 30th? You know, you tell me what we'll do and then we'll do it. She's like, I want to, I want to do Disneyland. I want to do, and she had a connection with somebody who, like you have, like there's people that are like, I forget what they're called, but you have like a membership there. Yes. That you pay like a- Like the 30th, third class or something? Yeah, yeah. And if you, you have access to like the, all the private underground, you know, bars that are inside there and restaurants that nobody else has access to, you get like a somebody who works there that takes you to the front of the line to all the rides and it's like a, it's just like a golf membership or whatever, that you pay like a massive fee and then you have a monthly amount that you have to spend. So she had a connection with somebody she worked with for that. And then we stayed at the, you know, we stayed at the cool rooms at the Disneyland Hotel and then did that for the day. It was a blast, dude. And her birthday is the 31st. So it was, we were there for New Year's, right? So we got to see the fireworks, the show. They have the best fireworks. They do. Yeah, no, it was amazing. And I hadn't been there. So okay, I'm a year older, I'm 31. I hadn't been there since like 99. So back when I was like 17 years old in high school was the last time I had been to Disneyland. And I thought it was really funny that she wanted to do that as an adult. But man, it's a cool, what I forgot and I don't remember appreciating as a teenage boy was how well the businesses ran. Oh yeah. Oh, it's incredible. And I guess the friendly everybody is like on staff, like that's always noticeable. Cause it's just like, there's just there when you need them. I went down a rabbit hole of like reading on like how they operate things. Like everything from the, you know, the trash cans have underground tunnels. So you don't ever see anyone taking trash out. They go, they shoot underground and they get taken care of. Even the parking structure, how at all the flow of that is so like brilliantly engineered. So you get right onto the freeway before you know, like there's no like. They have regular people in street clothes that actually work for the park that come behind and clean up behind people. So it doesn't look like there's like tons of staff always around and stuff like that, but they're always keeping things clean. So you'll watch somebody who'll be like, what kid are we walking? And like he'll spill popcorn out of his hand. And of course the family just keeps walking or whatever. And then like all of a sudden you'll see some random person out of nowhere. Like come over. I thought it was out of the bushes. Yeah. No, I mean they just, the service. For little kids, for little kids, it's amazing. Once they get a little older Universal Studios is a blast. Like the last time we went, we went to Disneyland and Universal. Universal was a little bit more fun. But when they're like under 10. Off to try that. Yeah, we're getting there. It's a total, under 10, it's a total. When they're like three, four, five. Do you guys remember that year I took my daughter because I messed up and missed the. That's when we first started the podcast. Your father, yeah, I missed the father daughter dance and I felt so terrible. And then she goes, I said, all right, whatever you want. There was a reason for that though, wasn't there? I had booked a trip to go out of the country way before I even knew the date of the father daughter dance. So once it was booked, then they said, oh, it's on this date. And I was already booked to go somewhere else and I felt terrible. So I told my daughter, all right, whatever you want. You know, she was like, Disneyland, all right, let's do this. She wants, yeah. Let's do this. And it did totally, totally work. Yeah, last time I was there was when they just came out with that Star Wars section which was amazing. Yeah, love it. Dude, I gotta give some props to our sponsor, Ollipop. That stuff is legit. Besides the taste, it does taste amazing. It is really good for my gut. It really is. I feel my gut is a little bit off or whatever. I drink that and then I feel so much better. And I mean, the ingredients are legit that are in there but it's kind of weird that it's like a soda that tastes good, right? No sugar, whatever. It's all the same experience that you love from soda. It just has a totally different after effect. Yeah, like a gut supplement is not usually a tasty treat, you know what I'm saying? Totally. So brilliant on that point. I've changed my order of my favorites, right? So originally it was Rupir Vintage Cola but you know, Rupir's still my favorite but I really, I'm sort of like that vanilla strawberry. That's my favorite. Yeah, that's Dugganized favorite. Yeah, the strawberry vanilla is definitely leapfrog the vintage cola for me. So those are in that order for me. It's the Rupir, the strawberry, vanilla and then the vintage cola. When I was a kid, Rupir, I loved Rupir but I really liked those off like fruit flavor sodas like orange, grape, cherry, strawberry, like that was me, you know what I mean? If I could have my choice, those are the ones out, I never drank soda as a kid but every once in a while my dad would, you know, all of a sudden feel like it being a nice guy and so he'd say you guys want to get a soda and I'd get the one that would turn my face some part. Oh, I was big in the Rupir floats and the sasperilla. You know why? Cause it was, you'd get one of those and you could say you're drinking a beer, you know? It's the same thing like you said, you're at parties like, you know, and you have to hold like a bottle or something cause it's cool. Like I felt as a kid, like I was like an adult. I'm drinking a beer. Do you remember tasting beer for the first time and how shocked that you were? Oh, I was like, this is terrible. I couldn't believe it. I remember, you know, everybody's drinking beer and I'm like, can I have some? You know, my uncle's like, sure, all right, here you go. The funniest thing. I thought he played a trick on me. I'm like, this is not beer? Yeah. Nobody likes this garbage. I'm like drinking it and I'm like here and they're like handing it over to us like my first party with beer and I took a sip and I'm like, oh, I don't really like that but I just like drink a little bit of it and they're like, you know, like you want another one. I'm like, oh, I'm not even really that thirsty. No, no, no, no, you want more beer. I'm just like, oh, they're like, you have to keep drinking these to feel anything. And I'm like, oh, I had no idea. Do you remember, what was the beer when you guys were kids? What was the beer of choice? Do you remember? Well, we didn't mean like, like when your buddies are out drinking. Yeah, when you were getting beer, when you were shoulder tapping. Oh, you get the cheapest beer in the world. Natty ice, dude, that was. Oh, yeah. Natty ice, dude. I'm trying to think, what, Thunderbird beer or some weird stuff? What? I don't remember. Do you ever do the 40s? Like I was, I drank those Mickey's. You mean Edward 40 hands? You duct tape your hands to the Mickey's. What a terrible. That's so stupid. First of all. It's a frat boy. One 40 is enough to get you smashed. You would tape one in each hand. You might as well call the ambulance right now. Yeah, we do that. We take the train to go see like a baseball game up in San Francisco or something. We drink one of those 40s and just get smashed. Oh, yeah. Isn't it amazing as a young kid, that's your goal, right? Your goal is to get to that level. And then when you get older, your goal is can I drink and not. And not. Yeah, and not have that feeling. Well, the window of fun I feel like with alcohol, when you're younger, it's a pretty good window. Like you could drink all night and enjoy most of it. But as you get older, the window gets smaller and there's like a. Notice people start telling you what you did. Yeah, there's like an hour or two of fun followed by I need to go to bed now. I'm tired. You know what I mean? It's like there's not that much time anymore, which is kind of crappy. Dude, I think I'm gonna unplug from media for a little while. Oh, probably a good idea. How you gonna do this? Well, first of all, you know, and. You look a little tired today. I don't want to talk too much about it now, but the debate the other night just, I mean, I couldn't sleep last night. Just stress me out. That was a soul suck. This whole thing is so damn stressful. And one of my favorite things to do right now, which is not good for me, but it's hilarious, is to troll people on Instagram on political posts. This is just, I'll just drop a bomb in the comments and leave and an hour later, I come back and there's 30 comments of people fighting under what I said. And it's, it is fun, but it's damaging. It's starting to damage me now. So I think I'm gonna do like a fast or something where I'm just off for a little while, changing my perspective. I started on following a lot of the political type pages and things that would show up in my feed just because it was like getting overbearing. Like especially right now, because it's ramping up even more because of debates and like we're getting close to the election and I'm just like, oh my God, I can't take it. Hate, scare, hate, scare, hate, scare, hate, scare. Nothing positive, nothing that for the American people. I feel like half the stuff that people post too is just to try and stir controversy up and then it's just shit talking back and forth. I mean, so. Half? Yeah. That's a being generous. Well, no, I know. That's 100% what I'm saying. It's become such a toxic environment. I don't know. I mean, you saw, you called this a while back and I disagreed. I might, I'm beginning to agree more of that. You know, I think more and more of at least America, I like to think is waking up to how toxic can be, how important it is to detach. And so, you know, it may become a more trendy thing to be off of it, you know, right now. The last decade, it's been so cool to be on it, right? To be an influencer on Instagram or Twitter or now TikTok and, you know, that was something that a lot of these kids were aspiring to be like. And I think as they age and get older and see some of the unintended consequences from being sucked into that world, I think more and more people are becoming aware and maybe we will see some of this. You know, some people starting to, maybe some of the cooler kids saying like, I'm going to take a break from this shit. I'm not going to be with them. More of these influencer in the wild pages to kind of show people what they look like in real life when they're doing this dumb shit. Can I just tell you? Please. I saw that I was on there and there's. I love that page. Yeah, no, it's so great. Oh, no, you guys, you showed me Adam. There was like this, these two girls at the beach. And the daughter. And they're like dancing and strip dancing and showing their butts off and taking pictures. And there's like a family there. You know what I'm saying? With the little kids just at the beach. And they're just oblivious. They're not looking around or nothing. It's like, we got to get this video out. Oh, my fans need it. Well, it's become that, it's just become so normal. I mean, it's become so normal. I'm actually now, it's so weird to me to think this that how fast this transition happened, right? I never remember like, like clockwork. The first time I saw kids doing like TikTok and thought, what the fuck are those kids doing over there, right? And then being told by somebody younger, right? That's more hip to everything. That's TikTok, man. Right, right. Tell me what it was. To now, I don't think I can go anywhere in public and not see somebody doing an Instagram story, a TikTok video, talking to the camera. Could you imagine? You'll see it in the next debates. Yeah, I'd probably be like, do, do, do, do, do. Who could dance better? He's an asshole, racist, okay, whatever. Could you imagine going, just back into the 90s, early 2000s, could you imagine walking down the street and seeing someone hold a disposable camera, facing at themselves, you know? I would slap that out of her hand. Like, what is that guy doing? Yeah. Why is he taking pictures of himself? So self-centered and weird. Yeah, no, luckily for- Whatever happened to shaming. Yeah, exactly, let's bring it back. Luckily, you know, my wife is super self-aware about that kind of stuff and she'll totally just turn it off. And then she's pretty cool about me doing it, but she'll be like, hey, can you listen to that somewhere else? It's real negative. And so then I'll go into the other room. And then I start to realize like, yeah, why am I listening to this negative garbage all the time, you know? Katrina's never been on any of it, dude. It blows my mind that she's never been on Facebook, never been on Instagram, never been on Twitter. She don't need to- She's got a lot to hide, huh? Yeah. A lot of skill to do. That's probably really what it is, right? I don't want nobody to fight me. I don't want Adam to fight my past love for sure. I have a friend like that. You stay off, you know? You stay off for real. I mean, I really believe it's what's, for sure, saved our relationship. I mean, I can't imagine if she was as sucked into it as I have been for the last five years, it would drive me crazy, it really would. So, and because of that, I'm very aware of the time, because I have someone who I can see right next to me who isn't constantly on it. It's a great reminder all the time for me. Whereas I could see a couple of young couple that's 22 years old and both of them are big into Instagram or TikTok or what that. I mean, how often do they sit in the same room together and just stare at their phone for an hour or two? I bet that happens all the time. Oh, dude, it's like- That can't happen in my house. It would be so rude or obvious because Katrina's not on- Insanely rude. Yeah, so I can't even do that. I have to find private time or my allotted time where I'm working on my phone and it's just expected of me. Outside of that time, I look abnormal in my family or my household to be doing that. Oh, no, Jessica put a basket. She hung a basket over the bathroom door and that's where you're supposed to put your phone now when you go to the bathroom. So there's a thing on Shark Tank that got really popular and I think, so the concept, I forget what it was called, maybe Doug can find this, but it's a lock box. It's a clear to Tupperware thing that has a timer lock on it. Oh, yeah, they did this for food. Yeah, that's what it was originally for, but I- That was in that Netflix documentary. Yes, it was. Oh, was it? Social network. Social dilemma. Right, and so it's been, I know it's been used now for phones more than like anything else, but I know originally it was like to keep you from snacking on certain food, but I think a lot of people have transitioned into locking, oh yeah, like these little kitchen safe time lock things. So I think like the number one usage for it now is like for cell phones. Put your cell phone in there, lock it, and then panic for an hour or whatever. Oh yeah, no, it's- Gotta do something. Look, I tell you what, man, it's weird. Here's why it reminds me of a drug. It's got similar characteristics to a drug because here's what happens with drug abuse or alcohol abuse. People use the drug or the alcohol, and it makes them feel terrible, and yet they keep using it. You know what I mean? If you ever met anybody that has a problem with drugs from the outside you think to yourself, just stop. Obviously the alcohol is killing you, your livers, whatever. You feel like shit, yet you keep drinking. Why don't you just stop? What makes you feel like shit? I feel like social media and our technology tends to do that. I know it's making me feel negative. I know it's making me feel disconnected, and yet I'm drawn to it. The negatives far outweigh the positives. I mean, I just don't see the positive aspect. It's not as glaring as it might have been going into it as like, oh, I could talk to all these people and connect with my friends. It's just bombarded with negative opinions now. Yep, yep. Anyway, I read an interesting study on supplements the other day, another one of those investigative kind of reports. And this is just, you know, the supplement industry is gonna, they're gonna push regulators to just hammer down on them. So they did a huge test on a bunch of Neutropic Smart Supplement companies. Oh, wow, what did they find out? Well, what they found was a majority of them had illegal drugs in their products. So many of them had some of these race attempt type of chemicals in them or traces of methamphetamines. Almost none of them had what they said they had or the doses that they said they had. So it's like one of the number one thing, here's one of the most important things you could do when you buy supplements, because this market, it is unregulated, which I'm okay with, but it does place more responsibility on the consumer. And I think it's one of the number one things you should do when you buy a supplement is to ensure it doesn't have stuff in it that doesn't say it has or it doesn't have illegal things in it, doesn't have dangerous things in it and that the label is accurate. I think that that is the priority number one because this is now what? Like the fifth study that I've brought up on the podcast, remember the one with protein powders where they found them? Heavy metals. Heavy metals, testosterone boosters with Viagra in them and other compounds that was another one that I had read. Now there's this smart one, smart drugs that have all these other and if you have like a heart condition or maybe you have and you think, oh, this is safe because the bottle says it has these ingredients, you have no idea that it's got stuff in there that might be it. That's the real concern, right? Or you take something that you get tested for later and then you test positive for something. Now, do you see this as a negative thing in the supplement space or do you see this as a positive thing that opens the doors for more companies like someone like our friend, Mike, right? So he is somebody who prides himself on like the way he comes about his formula, his dosage. Correct dosages. Right, and then he has a podcast that's to support his business and he's got bull looks and everything. And so I feel like we're moving away from these big massive companies that are just always looking to figure out how to make profits and if it means doing things in the gray area to make sure they can make more money to finding brands that you can identify with the owners and then and feel that you trust who they are because you kind of feel like you know who they are. It is worth it to invest in a company. If you buy supplements and you use supplements on a regular basis, it's so worth it to go with a company that has third party testing that's consistent that you can request that takes pride in putting in the bottle what they say that's in the bottle that doesn't have harmful ingredients in them or heavy metals, which is again, there was a study with protein powders where heavy metals were through the roof in some of these protein powders. That's a very big deal. Of course it opens up the market for, I mean, a company like you just mentioned Mike, right? His company is Legion, one of our, this is one of the reasons why we worked with them because they made such a big deal about that. This was like the number one priority for that company and knowing what we know about all these reports, which by the way, this is just, this is how the FDA continues to make the case that this industry needs to be regulated is they pull out these reports and these studies and they say here's one that shows that all that 80% of these products had nothing in them. Here's another one that shows 70%. It's like every time they do them, it's not one out of 10, it's seven or eight out of 10. It's the majority of the products that they end up testing. So as a consumer, you don't want that to happen. It's going to make all the prices skyrocket. Not only that, but you won't get a lot of products. You just won't. You'll get a few products and you're not going to get some of your favorite. And if you look, if you take supplements, you probably value your health more than the average person, I would assume. I think, I don't think that's true across the board, but generally speaking, people who take supplements tend to place health higher on the list of priorities than people who don't take supplements. I think that's a pretty safe opinion to have. So if you do care about your health, then, and you're probably somebody that spends a little bit more on quality food and stuff like that. Maybe you buy grass-fed meat more often than the not. Definitely, the number one thing on your list of, on your check-off list with supplements is, is this clean? Is it potent? In other words, does it have exactly what it says it has? Does it have, has it been tested for stuff that's not good for me? Can I request, you know, third-party testing or can I request to see what those labs look like? That should be the number one thing. Then number two is, okay, let's look and see what cool promises they make in formulas and, you know, whatever they put together. But that's a very, very big priority. Which one of you guys was talking about the drones that are flying the organs around now? That was me. So they're testing out drones to deliver organs for organ transplants, because... Because like right when it happens, like that, I know that's like, you know, really essential if you get it, like to them in time, right? They were using commercial flights before, but because there's been such a limit on commercial flights because of COVID, it was becoming more difficult to get the organ there in time. And they've now, they delivered the first one ever by drone and this is a new, it looks like a new strategy, because it gets there faster, cheaper, you know? And that's important. Isn't that also a very competitive industry? Like there's like a list of people waiting for the, like organs, like it's not like it's, where there's a ton of like overflow. It's like there's people are waiting for something. It's highly regulated. Right, so I feel like that would be... Difficult to give up on the list. High jacked, right? If like that would be something that someone would steal, like, right? Oh, you mean like a drone? Yeah. You guys steal like kidney? Yeah. Oh, wow. I mean, people steal a lot of people, right? And like, when you go down, there's like these horror stories of people stealing like... I didn't even think of that. Yeah, like I would think stealing it from a drone would be a lot easier than a human body. Dude, how would you steal it from a drone? Have you ever seen a drone fly above your head? There's like... Yeah, how can you track it? Unless you have it. They shoot it with a net. Come on. What is it? What do you know? It's like Batman. It's not that easy. Have you seen... Grappling gun. Dude, my brother has a drone he bought on Amazon and he fires that thing up in the sky and you can't even see it. But if you're another... I tell you guys, you're another drone that intercepts it. What, say what? Hold on. You said pet eagle. Pet eagle. It's a falcon that does it, isn't it? Is it a falcon? Yeah, it's one of those. I think they train the falcons to do it, don't they? Yeah, dude. That's like a real... That's a real thing, right? Don't they do it at like all the sporting events? They did, yeah. For the Superbowl, I remember reading about that for the Superbowl here at Santa Clara. They actually had a real problem with drones flying over to get footage and all that. And then they sent out the falcon force. Wow, so, okay. So I would imagine you'd have to know that they're flying an... Cause people fly drones all the time. So you'd have to know, oh, at this time they're gonna transport an organ. I saw the article you're talking about and it looks like a... It looks like a special drone with a special carrying thing on it. It doesn't look like your typical drone, your brother-god from fucking Target, bro. It looks totally different. So it'd be pretty obvious. It's not like they all look the same. It's like this thing is all white and has a big basket underneath it. I mean, I guess you're not making a bad point if Amazon starts delivering things by drone and banks start using drones and people start delivering things by drones. Maybe there will be a bit of a black market for shooting them down and stealing stuff. Well, I also heard too, a lot of these like the autonomous big rigs, you know, that are gonna come out are also gonna have drones inside to then deliver packages from the big rigs. I saw that. So basically the big rig drives the destination, pulls over, then it opens the top and then... Yeah, they take it out, you know, drop it off of your porch, come back, land back into the truck. Insane. Like this is gonna be our world before we know it. Speaking of crazy stuff, have you guys picked up on this yet? This is happening on my phone. I've never noticed this before. If you're having a conversation about something and then you go to Google search, before you finish typing in, it is the first thing that pops up in my search now. Yes. No way. When we get off air, we'll practice this. I'll show you guys. I must have did it like five times the other night with Katrina, because we were blown away by it. Yeah. Mind you, you just five guys. It's just ordered me a burger. I'm just gonna say that. No way. Yes, dude. If you're talking about something, okay, and your phone's right next to you, and then go to Google search it and tell me it's not one of the first things that pops up right away. Dude, are we gonna? As a suggestion, before you finish typing. Are we gonna live in a world where we feel where we feel like we have free will, we feel like we're making choices, but in reality, they're being directed, we're being directed and pointed, and we just don't even know it. Yeah. You know what I mean? I mean, I think we're already on that way. Why are you eating that burger? I wanted it. In reality, no. There was like 15 things that they did to make it. We know what you want. Yeah. Okay. No. Ah, I'm scared. First question is from Luke Callahan. What are good ways to phase workouts besides strength and hypertrophy? I'm still stuck in the home gym with limited weight. Oh man, some of the best ways to phase your workouts have nothing to do with strength or hypertrophy. I mean, I do wanna be clear that, you know, training appropriately and properly, especially with resistance is gonna, it's going to contribute to strength and hypertrophy, but you can focus on different things. And the idea with a phase is that it's essentially a small goal, right? So for the next three weeks or four weeks, my small goal is to maximize strength or to build muscle through the pump or hypertrophy. And some of the best ways to phase your workouts are like mobility, movement-based, speed, power-based, work-capacity-based. Stability, isometrics, you know, there's a lot of different things that you can go through a phase, like to just focus on those things and say, and I know you alluded to like it, they're not strength or hypertrophy-based, but almost any pursuit is gonna have some of that carry over no matter what. Oh, and what's great about it is, you know, most people that work out, they are usually interested in both strength and hypertrophy. Most people wanna build muscle and like to be stronger. Most of those same people don't really think a whole lot about improving their control, their stability, their mobility. Maybe they don't even think too much about increasing their proprioceptive ability, which is kind of knowing where your body is in space. And so they don't focus on those things. They don't really ever phase those into the workouts. And the side effect of that is actually don't get as much strength and hypertrophy because they all control it. Are they alluding to the fact that you could focus more on endurance and also power as like other options, right? So, you know, to really like use that same load, but now move it quickly, do way less reps like be composed in between. So that's a whole another way to, you know, address your training and get fast twitch response. Yeah, I mean, one of the best ways to address kind of everything is to follow maps programs or maps workout programs in succession, right? So if you worked out for the whole year and followed four or five maps programs, you're probably gonna hit pretty much every phase that you can think of that contributes to athletic performance, muscle building, strength, stability, mobility, all those things. I mean, you know, you can start with maps enabolic and then go to maps performance, maps aesthetic and throw and hit or strong. Anywhere, suspension. Exactly, and you're gonna work on all these different aspects of your body and what that ends up producing visually at least is a very balanced aesthetic physique. You end up developing a very balanced body, dramatically reducing your risk of injury and then you get this kind of strength that is not injury prone. I mean, one of the negatives of only ever focusing on strength and hypertrophy, for example, is sometimes you tend to develop, you definitely can develop lots of strength that way, but it can be more injury prone. And you see this a lot in strength athletes where they push their bodies with strength constantly and then they get one injury and it's a repeating injury. Like, oh, my back tends to get hurt quite often or my hip now is, you know, producing problems for me. And that's because they don't really dedicate, you know, a three or four or five week period of time on something other than strength and hypertrophy. Next question is from Servo777. What is the best way to grow forearm size? Oh yeah. Justin, tell him how you did it. Just my right arm does. Wow. A lot of advice for that. Wow. You know what's funny? So, I don't know, maybe two years ago, two, three years ago. So back when we used to be on the YouTube channel, on the Mind Pump YouTube, because we're not really on there that often anymore, but in the beginning it was only... Back on the YouTuber. Yeah. Yeah, we would say, we would say, hey, YouTubers. Hey, what's up out there? Welcome. I'm your host. I'm old. I don't know what I'm saying. Adam, Justin and myself were on there all the time. We were the only people on there. And I kept saying, I wanted to do a video on training forearms. Everybody's laughing at me. No forearm. Nobody cares about forearm. I'm like, yes, dude, they are. And I know I've seen actually read surveys and a lot of people are very interested in forearm training. Anyway, it happens to be one of our more popular videos because I think a lot of people are interested in developing strong... It was a roundabout way of him saying I'm right. Yeah. Yeah. Just an example. Just another example. Everybody else is surprised. I wasn't surprised. But there's a lot of doubters sitting next to me. No, your forearms represent all the muscles that have to do with your gripping and strengthening your wrist stability. And honestly, every upper body exercise you do involves your hands in some way. And if your hands and your wrists are weak, then you're limited. And oftentimes nowadays, that tends to be the weakest link where someone can't row as much as they can or they can't press because their wrists are weak. Yeah. And before you give all your advice because you did a really good video about all the different techniques you can do, we did have a lot of ideas for this in our Maps OCR program and where we actually had... This is where we got to get a little creative because it was so dependent on grip strength and also like barbell or hanging and doing like climbing and all kinds of stuff because it's obstacle courses. We had some fun with that. And so we added things like the rice bucket. We added some towels in there to grip, to do pull-ups and did hanging for time and all kinds of stuff like that that are really good for building up forearm strength. There's some other things that... I mean, when I look back at like... Cause I remember being a young kid that was focused on this and doing a lot of like forearm exercises, like direct exercises. And I did not see as much gains in my forearm as I did when I was just doing like heavy loaded things like heavy carries or heavy deadlifts or pull-ups. Like those exercise put so much demand on grip strength that your forearms just... They have to build as you progress in that. If you progress in your deadlift and you can get... You see that weight go up. Naturally, the forearms just come up with that. The same thing when your pull-ups, if you get to a point where you can start to load weight on your body and pull your body weight up, the forearms just naturally grow with that. That's just always been my argument of why I try, my best to avoid wrist wraps and things that there are aids in holding things. Cause like you do wanna be able to build the muscle like up in your back and your biceps, but you also want to be able to develop other muscles that are supporting cast at the same time. And to really add like wrist wraps and things like that. A lot of times you create dysfunctions as a result. Yeah, and if you look at the different muscles in the body, it starts to become a little clear that some muscles are more suited to stabilize and hold or hold tension, whereas other muscles are more suited to flexing and extending, okay? So like biceps, pretty good at extending and flexing. The muscles of the forearms, they do that too, but they're really good at static type of stuff. I mean, Adam, you talked about how great, how much you developed your forearms by doing lots of heavy holds. I mean, the forearm muscles, especially the gripping ones, they're really well suited to do that. So like farmer carries, excellent exercise for the forearms. But also consider this, train different static ranges of motion when you're training your hands. For example, holding a barbell, you may be getting strong in that particular diameter of barbell. Try getting a fatter barbell, wrapping a towel around the barbell, pinching and holding a flat plate. That's a great one where you walk with plates with your fingers in this kind of pinched, flat position. That strengthens them differently. Then you could do traditional forearm building exercises like wrist curls. One of my favorite exercises is, I put a barbell behind my back, my hands close together, and the back of my hands are resting on my glutes. And then I curl up as far as I can to get the front of the forearm. And then for the other side of the forearm, I like to do reverse curls. One of the best exercises I've ever done for the brachioradialis and the top of the forearms, and they will develop. They build like any other muscle. You just have to place a little bit of focus on them. And if you're trying to figure out where to put forearm training in your workouts, I like to do them after back or biceps. They seem to pair pretty well with those two areas. Next question is from Janky Garage-Jim. Any tips to get a back pump? I have this thing that I used to do that if I'm really wanting to get my back pumped, that it works like a charm every time I do this. And I'll go do four or five sets of heavy deadlifts. So I like to do this where I'm working either triples or a five by five type of a routine. And then right after I'm done with my deadlifts, I go over to a lat pull down. And I do about four sets of lat pull down. If you go do that and get back to me, I promise you it'll be one of the most massive back pumps you've ever had in your life. I've paired tons of different exercises together and tried them in different orders. Nothing seems to give me as big of a back pump as doing heavy deadlifts, fall by lat pull down right afterwards, gives me a massive pump. You know the back is probably one of the more difficult areas to get a pump for people, but I think it's because they don't connect well. They don't see the muscle squeezing and they do a back exercise and they end up feeling it more in their biceps. Anytime you have an issue with a muscle getting a pump, in my experience it tends to be more of an issue with connecting to that muscle. So slow your reps down, focus on the squeeze. The squeeze is where you'll start to connect. So if you're doing a row, go lighter than you normally would when you bring the bar to your midsection or the dumbbell up in a row or a cable row, squeeze back and really squeeze those back muscles and hold that squeeze for about three to five seconds and then go to the next rep. That can really help. Another thing you do is do a pre-exhaust super set where you do an isolation movement before a compound movement. So one of my favorites is a dumbbell pullover to a pull up or a pull down. And I do that one after another. So I go pull over, I do my reps, I just go straight to the pull down or the pull up and then I rest. That's a great way to start to feel those muscles connect and get that pump. Yeah, a lot of times going back to your connection point, I would find with my clients too that wouldn't be able to feel in their back. It is pretty tricky, especially if you don't have good shoulder mobility and connectivity there even to the shoulder blade. And so for me to go through some like scapular circles and really start to train them how to set their posture correctly in order to even allow for your lats or your rhomboids to get more involved in each one of those movements is crucial. And to go into something like a lap pull down where I'm now driving my chest up, I have to be able to have like a nice expansive open chest for me even to have the opportunity of feeling it in my back. This is why I love the heavy deadlift is for the exact case. It turns on the whole back. It turns on the entire back. So if you're somebody who has a hard time feeling your back muscles, but you have good form deadlift, if you could deadlift with good form, that requires that you keep a stable spine through the movement in order to stabilize a spine and pull 100, 200, 300 plus pounds off the ground. It wakes up every entire muscle in the entire back. So that's why I like that is it wakes it up. You can't help but already start to feel every muscle in your back by doing heavy deadlifts. And then you go over to, you know, an isolation type of exercise like a lap pull down. And that, and because the deadlift targets a little bit more of the lower back like the erector spinay, then you go over to the lap pull down. You just get this whole full massive pump that's always been one of my favorite combos. Deadlifts to pull ups. Love that. I've done it for a long time. Next question is from Jilly Bean 390. How often would you have to mix up cardio for your body not to adapt? Or does your body consider it all the same over time? You know, my answer to this depends on whether or not you only do cardio or you do resistance training as the foundation of your workout. Okay, cause if you just do cardio, then it is important to switch different cardio modalities to avoid overuse injuries or imbalances because each form of cardio vaster activity involves some kind of repetitive motion over and over again that looks the same, right? So if you're biking, you're in a biking position and your legs are moving the same after every single time you do a cycle on your bike. Or if you're running or you're doing a stair master or a rower, the form looks the same and you're doing thousands and thousands of reps building endurance. And that can develop or it can lead to the development of imbalances and overuse injuries. And so whenever they've done studies on athletes, on endurance athletes, cross training helps prevent that. Cause then what happens is you're still training stamina but you're training different movement patterns. So if you go from like running to rowing, you're using different recruitment patterns for each movement and you're less likely to develop imbalances. If the cornerstone of your workout is resistance training, cause remember resistance training, if you do it right, you're training the whole body. You're training all movements. You're making the whole body strong. It doesn't really matter. Now it doesn't really matter. Now your form of cardio, you can choose whatever it is, keep doing it. As far as adapting is concerned in terms of calorie burn, you can make an argument but I think we're splitting hairs when we get there. Well, there's actually studies around this that I remember reading long time ago was very interesting to me. And if I recall, it was like the average person adapts to whatever cardio modality they're doing within about two weeks. It doesn't take very long for the body to get very... Adapt doesn't mean all of a sudden you stop burning calories. It just means it gets very efficient at whatever you're doing. Changing up the type, like from running to stair master to swimming to rowing to rope type exercises will help but overall your cardio endurance is going to improve in all of those and therefore the body will adapt and get good at it. So this is another reason why I always make for the case for cardio to be the last thing that we start to add into a routine if we're using it to lose body fat. If you're doing it for heart health, like it doesn't matter, right? Well, you want to adapt, you want to be good at it. You want to have a strong heart. You want to be good at doing cardio but if you're doing it for fat loss reasons, the body gets used to it and becomes very efficient at it really quick. And so if you're designing a weight loss or a fat loss program for yourself or for somebody, cardio is something, is the last place that I want to go. I want to manipulate my training routine and my food first and use all the tools in my tool belt to get this person to change their physique. And then at the very end of their, you know where we're peaking when we're almost to like their ultimate physique or to their goal. I throw in cardio the last two to four weeks tops because of this reason, because the body will get so efficient at it. And then the only place to go is to just keep adding more time. And that's just an unrealistic place for most people to keep going. Like if you've been doing, if you started a fat loss routine for eight weeks, let's say, and you right away introduce cardio one hour a day, that first two weeks or so you're going to see the initial results from that. And then the other six weeks, you're not going to see much movement from that cardio. And even if you're switching up all the different modalities you're not going to see it move the needle very much. Then the only thing that you can do in that world to really start to see the movement is to add more time. And then you're at an hour and a half and two hours. And that's just ridiculous for most people to maintain that for the rest of their life. Yeah, I've been trying to think of like from an athletic perspective, like I would take some athletes and we would experiment and go through phases of different types of cardio. And one, we would focus more on elevation. So we do like Hill Sprints, for instance, versus like on a level playing field. And then sometimes we do it for timed bouts where it would go, we try and simulate like the time of the length of the game play that would actually occur. And so just to get them like up, in terms of like being able to have the durability and endurance to compete at the highest level in their respective sports. So, I mean, there's ways to like manipulate cardio and make them applicable towards a specific goal you have if it's sports related for sure. In terms of fat loss and all that, what the guys said, the guys have already said is pretty much on point. Yeah, when Adam refers to efficiency, your body also aims at getting efficient. When you lift weights, it just becomes efficient at getting stronger, the side effect of which is burning more calories. When your body gets efficient with cardio, it actually learns to burn less calories because your body getting better at cardio means it doesn't need much strength because it's endurance based and it's trying to conserve the amount of calories that you burn while you're doing it because cardio is such a calorie intensive endeavor. With resistance training, the main signal you're sending is to get stronger. So your body still gets efficient. It's just the efficiency is let's get these muscles to be able to lift this weight better and easier, AKA get stronger, side effect of which being more calorie burn. But yeah, if all you do is cardio and you're an endurance athlete, well, number one I'd say you should probably do some resistance training to offset some of the overuse stuff that you're doing. But if you don't wanna do that and you just wanna do cardio, yeah, mixing it up will help prevent some of that. It'll help you prevent your risk of injury and help you maintain your training intensity. If the cornerstone of your routine resistance training, there really isn't that big of a need to mix up your cardio. Look, Mind Pump is recorded on YouTube as well so you can come watch the podcast if you wanna see what we look like. You can also find all of us on Instagram. You can check out Doug at Mind Pump Doug. You can find Justin at Mind Pump, Justin me at Mind Pump Sal and Adam at Mind Pump Adam. So this is what we've observed training clients is that people who don't plan breakfast, and again, break fast, meaning the first meal of the day. So this could be in the morning, it could be in the afternoon, but essentially the first meal of however many meals you're gonna have throughout that day, people who plan it are more thoughtful.