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One more thing before we get started this month. We're running a promotion on two workout programs and one bundle. The first workout program is maps hit. The second one is maps split. And then the bundle that's on sale is the bikini bundle all 50% off. Just go to mapsfitnessproducts.com and then use the code spring break. That's it. All right. Enjoy this podcast. I'm exhausted. Are you? Yeah, dude. Another four AM workout. Bro, it's dark at four AM. Yes, it is. Can you lift in the dark like that? I have lights. We live in the 21st century. I mean, jeez. I can't get motivated that early. Bro, you have to electricity work. Well, we go to bed early because... Yeah, what time is it? Probably because I wake up at four. Like seven? No, no, no. Like 9.30, 9.30. Wow. And you know, the baby, although a lot better, right? The baby still wakes up quite a bit to eat or whatever. And I have my alarm set because here's what happens. I have to, I wake up and then there's things I want to do. Like I want to be able to make the kids breakfast. I like to make Jessica breakfast, something I just enjoy doing for her. And then get ready, come to work here and have to drop the kids off or whatever at school. Both, you know, my son and daughter go to different schools and kind of drop them off. And so if I were to work out here when I have my kids, it just wouldn't work. I'd end up working out till 10 a.m. which cuts into work or whatever. So when I have the kids, I work out at home. And so this is what it looks like. I wake up around 4.30 and I start my workout at about 5.30. And then it takes me till usually 7 a.m. And that doesn't affect how you get after it. Oh, okay. Oh my God, dude. I have never been on the go. That's not, it's brutal. And this morning was legs. And you know, lately I have a pushing volume like crazy on legs. Early in the morning. So I woke up this morning and I have in my mind the night before. This is what I want to do. I want to go higher rep. I want to do a lot of volume. So that was it. I probably would only do lunges. Just a couple sets or whatever. So I'm like, you know, Jessica's texting me because she's with the baby. Hey, how's it? Whatever going? Like, dude, I'm gonna throw up. But I'm gonna do this. I'm gonna finish this workout. Wow. You know, I've been doing a lot of, well, not a lot of, I just only the second time is lateral sled dragging. Yeah. Man, I did it. Good times. I did it last week. You getting the coordination down yet? It's practicing. One, two. Do you still like, you know, count it as you're going? Yeah. That's why I try to work it out. Because I did it, it was a last week with you guys. And I had, you know, Justin kind of walked me through really how to do it. And immediately afterwards I felt so good. Like my hips and my legs felt so good. Yeah. So now I'm gonna do them every workout. Yeah, it's one of those things, you know, like, and I'm always trying to voice that as much as possible. Like you got to move in different directions. You just, your body is built to do more than just, you know, what's in front of me and what's in back of me. Yeah. I noticed that I have two, between my two sides. This is a new thing I just really realized. My hip abduction, so that's bringing your leg out, right? Is different from my left and my right. Sure. It's a, it's not a good discrepancy. It's pretty big, dude. Oh, yeah. So I'm like, okay, I need to practice this because this is going to be a, a hip replacement at some point. It's amazing that we're, we're trainers and we still struggle with this, like struggle to do it. I'm so bad. I'm, thank God for Justin because I see him. He's really good. Yeah. Thank God for Justin. Yeah. So says the world. Yeah. Every time I look at your face. Well, it's stupid. I, it's been one of my favorite things about all of us lifting together is because we all are very different. Yeah. I mean we train. You see the way everybody kind of just grabbed. We, we're in here working out together. We're not working out. No, we're not. Everybody. I would just look like a lot of meat if it wasn't for you guys. Yeah. Yeah. Yeah. But a mobile one, you know, so a lot of you, he's good about, I mean Justin almost every workout I see him break out either the Mace, the clubs and the, and the, uh, you know, the, uh, what did the nine master. Yeah. I wanted to say thymaster. I knew it. Yeah. You know, he breaks out the booty band and does his, you know, his side walking is, uh, side lunges or whatever like that. And, and every, I see him do that almost every workout. And I'm like, God, I need to do that. Cause my, since we've been squatting and I backed off for a while, my hips were just talking to me like crazy. And I know it's cause I'm not doing that shit. Well, and, and half the problem is like I'm, I feel the difference immediately. If I don't do that because I've been doing it so long where I'm like, you know, hyper, uh, you know, receptive towards like what my body's telling me, like it's hard for me to sleep. Even if I've been going too long of just doing heavy squats, heavy dead lifts, things like that, where it's like, my body just like cramps up and like, I feel the effects of it immediately. See, I get carried away with the, with the strength always. Every time I'll start lifting and I'll literally think to myself, like I'm going to go, I mean, it's impressive, but also I'm a little worried. I'm doing 10 reps today. I'll go add one. I might as well do one. Let's see what I can do for one. Sal's walking out again. You were on the, you were on the mobility kick for a minute. I mean, I was watching you really address that. I mean, you, you totally eliminated squats for a long time. Doing a lot of, I'm still paying a lot of attention to, to, to trying to make things balance from left to right. There's a few things I did in the past that really created a, a bit of a difference. One of them was when I would deadlift heavy, I had a favorite supinated hand and pronated hand, right? So I always, if I went real heavy, it was right hand supinated, left hand pronated, and that cost them imbalances. Now I hook, I hook grip, right? So both hands forward, but it's still, still there. I always squatted. I always squatted. I love barbell squats. So I never did any split stance, but now I always do split stance. At least once a week, I'll do something with the split stance. You know who's making some, or quietly making some mobility moves? Who? Douglas. I've been watching him dude doing his, he's getting some deep ass to grass barefoot squats lately. He's doing some overhead carries. I've been watching Doug. Yeah. Have you guys noticed something about Doug's intensity when he works out? Yeah. It's always, it's always there. It's on. Yeah. Doug does not. He secretly wants to murder everybody. Yeah. At all. It's always good. It's always a good workout. So Doug, what have been the big, the big, because you have, you've made a huge change. I've watched you in the last year, really put a lot of effort in that direction to get your squat down. What are some of the things that you're doing and what are the things that have helped you the most? Yeah, for me, it's the mobility work before I start working out. So coming in, making sure I'm doing my 90s, my pigeons, my active pigeons, froggers, that type of thing, the ankle mobility, the combat stretches. So I think that's probably the biggest thing. I do try to do the squat and scroll type thing here and there. So for example, I'm out walking the dog, the dog's, you know, taking a crap. So you just squat. I just squat down. Yeah. Like the dog. People look at me strange, but I do that and that has helped a lot. And then as far as the squats are concerned, I'm actually doing a lot of pause squats, especially right now. I just finished MAPS Aesthetic and so I'm just doing a very light week this week and I'm doing pause squats with just the bar. You know, they find in some studies that that light week, you know, what do they call it? There's a term for it. D-load. D-load week is where gains happen. So they'll push, push, push, push and then they'll see when people D-load, then all of a sudden they start to get the gains. So it's kind of interesting in some of those studies. Well, we've said this on the show a million times and I'm still guilty. And you see me kind of right now. I'm like, I've lately been doing like just a couple of exercises. I'm really trying to back off the volume because we came out the gates. We came out the gates all trained together. I got back on my testosterone. I feel amazing. Like muscle was coming on and it doesn't matter how many times we talk about it. I swear I always overreach. And I always know because I'll cut back and have like a really light week of training where... And then you're build muscle. Yeah. And I feel better. I look better and I'm like, son of a bitch. You know, speaking of tightness, I was reading something interesting. It's just a different way to view tightness where I should say the proper way. I think we often, I do at least, get caught up in the viewing tightness as, oh, it's a tight muscle. It's a tight area and you just, you know, need to work on flexibility or myofascial release or correctional exercise so that it loosens up. But the reality is the reason why your body will feel tight in some areas oftentimes is because it's your body's way of protecting that joint. And there's weakness somewhere else. Right. So if your body notices, because your body is very sensitive to this, right? If it notices or feels like your hip is instable to the point where it's going to get hurt, then you'll feel tightness surrounding the hip joint. And literally it's your central nervous system adding tight areas to try to protect that joint. This can happen with the shoulders. It can happen with the wrists. It can happen with all of your joints. So when you're tight, it's not necessarily a bad thing. It's actually a way that your body is protecting a particular joint. Figure out why your body feels like you need to be tight. Fix that and then the tightness is gone. Well, for example, what we were just talking about with Justin and all his, all his adduction, adduction movements that he's doing all the time that we lack and don't do very much. And I load, load, load the squat and I get really, really strong in the sagittal plane. But I'm so weak left to right. And that's when my hips start talking to me. It's not necessarily because I'm going so heavy on squats. It's because I'm getting so strong in one plane. I'm neglecting to balance my body and get strong in the frontal plane at the same time. And the heavier you load, you know, and you have just the slightest of shift, you know, left to right is really where the problems happen. And so if like to, to make sure you're, you're doing those types of movements, like side to side, it helps to reinforce, you know, that protection around the joints. So now you can keep progressing. It's like you hit a wall at some point like a lot of lifters don't realize, they're going to inevitably get to a point where the slightest bit of instability is going to be exposed. Dude, I learned this as a kid. And well, I didn't learn it really because I kept messing up, but I learned it specifically for the bench press. Because when we were kids, the bench press was the exercise. No other exercise mattered. You talked to your buddies. They didn't care how much you squatted or deadlifted or anything else. It was about how much you could bench. And so in the 90s and early 2000s, all our generation, that's what you did all the time is you bench press, because that's what guys bragged about. And you wanted a big bench. I don't remember how I was stuck. I don't remember what weight I was stuck at for such a long time. And I just couldn't lift anymore no matter what I did, no matter how I trained. I couldn't go up anymore. And then I did some, just some basic external shoulder rotation exercises. I got, I saw an ad for the shoulder horn thing and I did a few of them or whatever. And boom, 10 pounds went on my bench press. It was literally my body saying, we're not letting you get any stronger because you're going to hurt yourself. So sorry, you can do everything you want. You ain't going to get stronger. And then when it felt more stable, I was able to add more weight to the bar. So it's one of those things. So if you're stuck at a particular weight, it might not be your programming. It might not be your nutrition. It might not be your supplements. It might be that your body's not letting it happen because instability is there. So yeah, good stuff. These are always good lessons. I feel like these are lessons I got to keep learning. Well, shit. I mean, that's why I think that I'm always, I think that's what resonates with a lot of the audiences that I think we share, even with all of our experience training other people and ourselves for decades, that we still do this shit. I still make this mistake. I know, it's not whether I know or not. It's just, you know, I think everybody naturally gravitates to the things you like to do. I don't care how smart you are. Workouts are fun. And when your ego is loving it, that's where you're going to go. You're going to go in that direction of what you're, so if you like getting pumped, it's probably going to be what your workout is. The key though is that when you, when your body does talk to you and when it starts talking to you. Just don't ignore it. Yeah, don't ignore it. I mean, I feel like guys are the worst with that. Guys are the ones that, they'll just take whatever brace, you know, like, you know, stuff they can put over their knees and like, you know, belts and, you know, they'll triple belt their way through that shit. Yeah. I remember training clients. It was so funny. The female clients, more often than not, I would hand them a weight and they'd say, oh, no, no, no, that's too heavy. I got to go lighter. Even though I was a trainer when I'm training people, I could judge of how much weight you can use. No, no, that's too heavy. And the guys, my male clients were always like, you know, we do a weight and their form was a little, I could do more. Yeah, it was a little iffy. I think I had five pounds of that. Yeah. John, actually, we should go lighter. You couldn't do what I had to do. Let alone another five pounds. So true. I used to have those conversations with people all the time. All the time. Yeah. Do you guys see the, Microsoft, Mind Pump calls it again. Do you see they file the patent for? No. What was the patent? Oh, you guys didn't see this? I saw it. They file the patent so they can use all the, so they could basically bring back somebody from the dead virtually. So we talked about a long time ago that you take somebody like ourselves who are, you know, recorded. And we'd be the easiest, right? Well, yeah, right, because you've got recorded all this, us talking for hours for thousands of episodes. And then you have all of our content on Instagram, YouTube. So now when one of us dies, you know, but for sure by the time we die, Microsoft will have this software. So your family will be able to pay Microsoft. They'll scour social media, scour your whatever. And build a virtual media talk to you. Yeah, build a virtual you. They used to say we aren't already virtual. Oh my God. What do you guys think about that? Is it weird? Do you not like it? It's weird. So you know what they have right now already? It's creepy. What they already have right now is you could literally, you could upload an old photo of your grandfather or whatever. You upload the old photo and they now have programs and apps that'll make the photo be able to move. So it's a picture of your, you know, stationary photo of your grandfather, then you upload it and then the photo all of a sudden can look up, look around and smile or whatever. And that's already trippy. I watched a video of this kid who did it for his parents, for their parents. So they had, you know, obviously his parents are in the 60s, their parents already passed away and he showed them the picture. Like, hey dad, this is, here's your mom. And then the mom's picture moved and the dad instantly started crying because it looked like it was gone. That's why I like that shows on Amazon. It's called upload, but it was the one where they were basically dealing with that concept of, you know, the deceased, but you'd still be able to have a communication there, but they're like in a different realm, you know, and it's like, basically, like, everything was, you know, this digital utopia and all this kind of stuff, but they could still interact with them, you know, here in the real world and like they'd communicate by text or like voice and I don't know, man, like it's really interesting to think about like, if you could like replicate yourself in digital form. That's weird, but I totally dig this. You know, because of losing my dad, I mean, we just got back from a family on my dad's side, right? So my real dad passed when I was seven for those who don't know. And I was with his family. So, and I don't get to see them very often. In fact, I can't remember the last time all of us got together. We all went to the truckie. And I'd say every night for three or four nights there, I spent probably two hours because I'm with his sister and his brother. Oh, you're asking them questions? All about my dad. Sure. Yeah, just, you know, as what it was like as a teenager, as a young person. Are you finding similarities? Do they tell you stories where you're like, oh, that's weird. I'm kind of like that too. They actually, so I, they say, as I get older, every day I get older, they say you look more and more like him. So I look like him a lot, although they know my mom's side and my uncle. So my uncle, who you guys know, and they think that I'm much more that side. So like, he's like, as far as like my business side and that, that's like, I think it's different. Now my dad was an intellect and he liked to read a lot. So he did like to read, he took a lot of notes and like so. He liked to read. Right, so they say there's, there's some of those similarities and so I've found that. And they do, they talk about him, but he was more introverted. He was more introverted and kind of quiet to himself, reading like, so there's parts I think where I can be like that, but I take more from my mom's side. So would you, would you, if this existed, would that be something you'd be interested in? Hundred percent. Hundred percent. Because of that exact reason, I just don't have a lot and the only thing I do have is second hand, is somebody else telling me similar experience. I mean, it would be, I would totally geek out on being able to sit down by myself, even if it's in front of a computer or whatever and it's like him talking to me and us having dialogue and it's programmed to answer the way he would answer based of all the stuff that we do. You imagine you re, you resurrect, you know, someone digitally like this with Microsoft and they're disappointed in you? Oh, hey, Uncle John. Oh my God. You know, you're, I hear about you all the time. And he's like, what are you doing from Dave? He's like, wow, you're a loser. Hey, you know what though? Funny you say that. I mean, that the truth is that's probably what could happen. I mean, if it's, If it has an opinion, think about it. Okay. We just brought up my uncle who can be like, he's definitely represents the asshole side of me, right? So he's got, he's definitely got a lot of that and he, no holds bar, right? You guys know my uncle really well, right? We know. And he is going to say who he's going to offend. He don't give a shit, right? So 100%. If you did something or said something that I mean, it's virtual of him. If they've got all his stuff cataloged on how he would respond. So yeah, that'd be really interesting. You're all excited to talk to your, your father or your dad and then you talk. Why even talk about me? Yeah. Do you know what you need to do right now? How much money did this cost for you to do this to me? You know what you could have done with that money? Yeah. Smash the computer. No. Kill him again. That's really that could happen. Well, I mean, with the amount of stuff that we, now here's my question because you're right, there's so much information that we put out voluntarily on social media nowadays, right? Right. Everything you comment on, everything you like, the things that you purchase. Obviously, if you have a podcast, the words that you say, all that stuff. So these programs could scour the internet and get a tremendous amount of information off you. However, a lot of that information is all, is you filtering it out already, right? So how real are people on social media? For example. Good point. For example, you resurrect, let's say it's, you know, it's 100 years from now and someone wants to resurrect their mom and they were a, you know, a butt model on Instagram. What kind of, is the person that's going to come out going to be the real person or is it going to be the person they put out on social media? I can't wait for that, like grandma? What were you doing? Well, maybe what we'll see because I 100% agree with that. I mean, let's be honest with ourselves. I mean, there's many times where, you know, we're very cognizant of lots of people listening to this show and there might be something going through my head that I like would normally just blur it out if it was just the three of us in the room. Sure. Where I'm cautious of that and I don't always do that which, so it's not 100% myself, am I? Yeah, I don't know if it can be, right? So, but here's the thing though. I could see that, that's how it starts. But then because of things like that, I would imagine like journaling would be like where it's really at, right? So you would have like a virtual journal where I go home and I talk into this, you know, software and I, you know, share. To get it ready. Well, share my thoughts, right? Share my thoughts and all like knowing that only my family or I have access to this, it's not being put out into the ether. I'm being able to go like, okay, these are, this is my closest meet and then maybe when I die, Google can have it for my child. What a great, what a great, okay, so now let's think of the moving forward with that, right? That concept. Now think of the market, right? Think of capitalism. You know, states could make money off of people infinitely, forever. You know, if there's a beloved celebrity or politician, there's a politician, everybody loved that president. He was so awesome, but he's dead for a long time. Now that political party could own the image, could pay for it and then resurrect him for like, debates or for, hey, what do you think about this new thing and oh, look, well, you have Lincoln as supportive of this, you know. Yeah, you've already seen that in the music industry, right? In Tupac. In Tupac and how they've basically, like, now they're holograms and they can actually tour with them and just play their music and it lives on, but you interact and there's going to be a lot more of that, I think, in the future. Like, it'll get weird. Well, look at how, I mean, you're seeing also like the CGI in movies, people that are dead, they're bringing back and they're using them in a pinch as well. Dude, did you guys see the deep fake of Tom Cruise? Did you guys see this on the internet? Oh, yeah, I did. I basically was like golfing and doing stuff and they just like changed his face. Bro, I, it's, we're almost to the point where you're not going to be able to tell. I mean, I could tell if I really pay attention, but if I wasn't paying attention closely, I wasn't quite his boss. So this is what I think is interesting is like these actors, I feel like the future of even acting is once you prove that you're a good actor and you've got enough content you've recorded out there, you just lease your CGI version out. You just got to become a spin-off whatever they want with this character. So a movie company will be like, you know, hey, Adam, we want to pay you to be in this movie and then you have two rates. Do you want me there in person? Because that's this much. Or you can rent out my CGI version and I can license out my image. Yes. Imagine, I mean, why wouldn't that you're, they're already doing stuff like that in movies with people that aren't even alive. So why would you not use that same technology for is right now, if you want evidence or proof of something, video is that, right? So, hey, what happened in that event? Oh, we got video evidence or, you know, what happened at the burglary? Here's video evidence or look what this politician did. We got a video of him doing this. In the future, are they going to trust any of that shit? I think it's already happening. I think there's a lot of people that don't trust just video. You know, like otherwise, all these like UFO videos would be evidence, you know, like pure evidence. Yeah. What's it going to be like? Oh, here's a video of what happened. Oh, no, they faked that. That's fake. You can't believe anybody. Yeah, but where's it weird? Where's an instance where you would see something like that, right? Like you're not going to have that with like a bank camera catches a robbery, right? That's not going to get fake. Let's say, so you're opening up my conspiracy stuff here now. Let's have fun with this now. Let's say you're oppositional to the government, right? You're starting a movement. Who knows what it is? Some kind of rights or something whatever. And you're starting this movement and we're like, we need to destroy Adam. He is a threat to our current system. So then we just create a fake video of you doing some stupid shit or some crazy shit. Here's, oh, hey, by the way, here's this leaked video of Adam, you know, snorting cocaine off of a hooker or whatever. And next thing you know, you're like, wait, that's not me. What are you talking about? They're like, the video's there. What are you talking about? Well, do you feel like it's really that different than stuff we see? Okay. So I don't know if you guys, I normally don't get into freaking social media in this last week. I don't know. You guys know who the Nicole Arbor girl is. Yeah, I do. So I follow her. She's hilarious. I like her or whatever. And I've been, I don't know much about her. So I can't speak to her character. So I don't know what she was like five years, 10 years ago. I've just, I found her on social media. She says some funny shit. I like her a follower. And then I also follow Ryan Upchurch, who is this country slash like rock hip hop kind of all the way mixed like artists that I like. And he's got a few songs I listen to. So I follow him. Or something. Right. And she went out to Nashville for the last 30 days. While she was out now. She's got like a, I think she's like at one point something or two million followers. He's in the millions of followers. So they're, they're both really big and popular. He's got an album that just literally actually dropped last night. So he had an album that dropped last night. Well, this past week they were together hanging out. He leaves, I guess her, her condo that she or Airbnb that she's staying at in Nashville and leaves his wallet there. And then what ends up is she keeps his wallet and texts his mom that I have his wallet. And then he ends up not getting his wallet back from her because she wants him to come back over there. He refused to go there. So. So what is he sending someone over there? She wasn't just going to send it in the mail. Right. So and what came out later, so I saw her side of the story first and I was like, that's weird. Like why would he do that? And her claim was he's trying to get all this attention from my audience and all the launches. Did they break up or something? Like some like marketing move for them to create controversy and stuff around that. Yes. Because they have, they both have huge audiences. He has a big release that happened tonight. He drops it two days early. All this controversy happens while they've all been hanging out and talking and sharing each other stories. So that's her side of the story. Well, then he responds back that she actually got all mad at him and talked shit to him and I was going to date other people and he's got the whole thread. And so he posted it? Yeah, he posted it. So what I heard, okay, and I did follow this. So that basically like he had called the cops and the cops showed up. All that. No, he went down to the police department and actually filed a domestic violence thing on her for what she, I guess she was loud with him or like talk shit to him or what like that. They're sharing this on social media. Well, the reason why he went down there is he sent his manager first to go get it. She refused to give it to him. Then he sent his other buddy like the next day to go get it. She still refused. He needs to come get it. So he's like, fuck that bitch. I don't want to go there no more. I'm going to go. So then he went down filed the report on her and then the police showed up to get the wallet from her. Wow. So there's all this crazy drama and it's all half of it. I was going to say here's the thing. It does sound super fabricated. If someone, like how easy it is to exchange this. Couldn't be that. I could make that shit. Could be that difficult. That's right. And that's my point. We've seen a lot of Donald Trump tweets, you know. Yeah. The fake ones. Yeah. The fake ones. The hilarious ones. The problem with him though is you believe it. Yeah. You believe it. Yeah. Totally. Well, that's crazy. My point is that it isn't really that different than all this stuff that we see fabricated already to get attention or hurt somebody. Well, I think when it gets to the point where it's so widely accepted and understood, but you know, the backtrack, that's so weird. When people, you are showing their social media audience, their personal shit. Why? That's so weird to me. Well, because the audience demands it. I don't care. It's just weird. You ever have Facebook friends that do that? Come on, dude. It's really easy to feed right in. Create some walls. Yeah, I agree. We all agree. That's how we all are, right? I mean, as we've grown, we've posted this. I'm mad at my wife, Instagram. Here's what happens. Well, this is what happens when you had a bunch of 25-year-old fucking fame like that. You have a bunch of 20-year-olds, that kind of fame and that kind of power and attention that are still working through their own insecurities and figure shit out. And they were born with all this tech, so it's real easy for us to sit on our fucking pedestals and talk like this because half of our life, we didn't have none of this shit. Yeah, I know. Can you imagine if we had this podcast when we were 20? Yeah. Oh, my God. Be bad. No, I wouldn't want to listen to this. It wouldn't have gone anywhere. People would have canceled us for sure. 100% would have been canceled already. Well, my point is that, you know, it's a weird time that we live in that, you know, to have this kind of celebrity status where you have millions of followers, the consumer, the follower almost demands that you... You get rewarded for it, and I think that's what they feed off of, right? It's like the more you see insight into their personal life and what they're doing, who they're interacting with, all these different conversations they've had, people eat that up. Oh, I mean, I know with my own stuff that I track all that shit. I pay attention to the analytics. If I'm showing people every meal I eat, and what I do all day long... People love it. I get way more views. I mean, it doubles and triples what I am. And that, for business reasons, it would be smart for me to do that. I just don't want to do that shit. It's just a strange thing. Yeah, I just don't want everybody in my business every single day. I feel like we already put out so much. But again, we also... Yeah, I was eating cereal again. Yeah. Check me out. We grew up in a generation where we've seen both sides of it, where the generation coming up now, it's been a part of their life since they were kids. And so it's been a cereal, though. We'll speak. Yeah, I'll beat you to that one. No, go for it. Okay. Yeah, so I actually... We just got new flavors finally, like magic spoons. Like, here, we get to try the new ones. Oh, yeah, they have what is it? What is a waffle something? Waffle maple. Maple waffle. Maple waffle. And cookies and cream. Cookies and cream. Did you try it? Haven't tried the maple waffle one. I tried the cookies and cream. So, you know what? I got to be honest, dude. Like, fruity for me is still number one. Yeah. Like, they just haven't mastered it. I was, like, really excited about cookies and cream, because, like, that's, like, one of my favorite ice cream flavors. But it tastes a lot like, you know, if you have ever had one of those, like, protein shakes that had, yeah, like, cookies and cream. So it was, like, a little bit more on the vanilla side. But I know people that like the vanilla flavor will really like it. But, yeah, so I'm curious to see what the maple actually tastes like. Oh, I'm bummed. I feel the same way. I feel the same way. Dude, fruity and blueberry, I feel like just... You knocked us out of the park. All the other flavors, even peanut butter, like, I was on that kick for a minute and I'm like, it gets old. I can have the fruity and the blueberry, like, every single one. Now, have you guys tried making, like, what are those things called? Rice Krispies Treats or whatever with Magix? Jerry made it for us. Did she make you guys that? Yeah. It was so bad. Yeah, she made them. I'm so mad. Right, Doug, she made them in here, didn't she? She did. I don't think she used marshmallow, though. No, no, no. All she used was peanut butter, peanut butter and honey. Peanut butter, honey. Yeah, peanut butter, honey, and then the chocolate, the chocolate flavor. Oh. It was bomb. You know, sometimes when I get upset that I have a dairy intolerance, this is why. I know. It makes me so. Kind of wish you were in on that. No, those are like protein rice Krispie treats. They were amazing. Oh, God. I know. Not being able to eat dairy is so much worse than not eating gluten. I'm going to be honest with you. I can't eat gluten either. It bothers me. But dairy is the one that breaks my heart every day. Well, it's like, Kourtney's been, like, on this, like, diet kick and has been really, like, you know, like, good about being, like, disciplined with what she's trying to do to help her thyroid out and everything. So it's like, I just got jumped in on the same thing. Right? And I'm just kind of, I wasn't ready. You know? So at least I got magic spoon, you know, for, like, after the dinner, it's like, like, I got a little treat while she's like, you know, kind of looking at me all like, yeah. So tonight for dinner, you know, flank steak and broccoli. You're like, thanks, honey. After you're done, like, yeah, bowl of magic spoon. Yeah. I got to fill it up. The other day, it's so funny, Justin. What'd you say the other day? You're like, I've been trying to diet, but I gained weight. It's really weird. I wonder why, too. I know. Why are you a trainer? I was only trying to be hard. Yeah. Anyway. We're not very good at this thing. Yeah. Hey, so you guys want to hear something crazy? Actually, I'll ask you guys a question. What do people in prison and CEOs have in common? Prison and CEOs. People in prison. The population of prison. No. I, whoa. Wow. Wow. That is not what I was thinking. I would actually say it. For different reasons. I think in prison they don't have any choice. Right? It happens, you guys. Oh, my God. So I would guess actually their time management and their consistency as far as their, like, how regiment they are about their schedule. That's interesting. No, that's not what it is, but that is actually kind of interesting. Okay. No. So this is something that I just read this morning. So CEOs and prisoners or prison population, one-fifth out of each category will actually, when they're tested, test high for being a psychopath, for having the traits of being a psychopath. Okay. Well, that's what they say just about when you get to that level of narcissism. Well, and level of brilliance too, right? You're always kind of on the edge. I was just going to say that there's a very close, strange connection between, you know, high performance and brilliance and mental illness or dysfunction. It's almost like they're very close to each other. And you can go one or one of two different two way, you know, one of each way. And so somebody who's a CEO, obviously if you're CEO, especially of a big company, you're a very high performer, you're not like most people. I know they say CEOs get paid too much money. The truth is they do for a reason. It's insane what most of these guys do, guys and girls. Yeah. And unfortunately, a lot of these like type of CEOs get like rewarded for being ruthless, you know, and for being like cutthroat in their approaches with interacting with like other people and other businesses and other things like that. And so it does sort of like promote a little bit of that type of, you know, not a bad behavior. That's actually a great observation. Think about it, right? You're a CEO. You've got, I don't know, 400 employees. There's a new, you could literally reorganize and dramatically improve the productivity and profit of your company. But it would probably lose 50 employees their job, right? If you're the CEO that's like, no, I got to pay everybody or whatever. Business will probably fail and you'll probably suck as a CEO and you're out. If you're the guy that's like, hey, this is much more efficient. We're doing a better job. Sorry, you guys are going to lose your job. But this is much better. Then you're probably a little bit more towards the cycle path, right? Well, I remember learning like, so when we got Carl Liebert in from 24 Hour Fitness after Mark Mastroff went out, I remember being young and going through that and having like, I was bitter and angry about all that. Like they came in and like cut positions and cut exactly what a CEO's paid to do. Like they come in, they look at how everything is operating. And the first thing that most, when you're talking about it, How do we become more efficient? Yeah, how do we become more efficient? Like before I get innovative and try new things and completely shake this place up or take it in a new direction, where are we just wasting, right? And where can we get more efficient? And so a lot of times what that means when a company is scaled to that size, a lot of times they grew that way without even, I mean, even ourselves. Like we're so focused on growth that we don't spend as much time looking at the bottom line and going like, well, is this really necessary that we spend money here? But at one point you do, you get to kind of a ceiling or a plateau. And then it goes, okay, now it's time. We have a hard time growing. We've reinvented ourselves 10 different ways. We've tried this pathway, that pathway. We're not growing anymore. Now we have to kind of maybe look back and maybe cut costs and eliminate things that we don't need to. And when he came in and did that, initially when I was there, I remember I was really bitter about it later on as I got older. You understood what he was trying to do. I understand. I understand like the position that you're put in, and that your job isn't to look at every single 5,000-something employees and go like, how do I make sure I take care of every one of these things? It's impossible. Yeah, it is. Now here's the irony of all that. If you look at it from a big... One of the reasons why I'm such a fan of Milton Friedman. He was an economist and just brilliant communicator. The reason why I was such a big fan is because I have a bit of a bleeding heart. I love people. I want people to do well. Making decisions like that when I was younger would have been conflicted because you're thinking about every single person. You're like, well, this person's like... Each person's trying to make a living. But what Milton Friedman explained, and this is actually very, very true, is you want more efficiency in business over time because that's what creates wealth. And over time, it improves the lives of the people of all the people. Well, that's right. And so you want that. You want to think about it this way. There are places in the world where, for example, in his Free to Choose series, there was a village in, I believe it was India, and they were really good at hand-making these rugs. I believe they were rugs. And they were very, very nice, and they had this very old traditional way of making these rugs. And there was a high demand for them, but they were expensive because it was a very time-intensive process. Well, when they started inventing machinery that could have made the rugs look exactly the same with the same materials, but would have been much cheaper and would have basically automated the whole process, the people in this village, they lobbied their government to make it illegal. So now the only way you could buy this rug is if you buy it from this person who makes it this particular way. Now in the short term, you've protected, I don't know, 100 jobs or whatever. But in the long term, you've actually hurt people in the long term because you've reduced inefficiency and productivity, which could benefit more and more and more people. That helped me a lot. Well, this is where crony capitalism comes from, too. This is what you see a lot of these big companies that have that kind of power to lobby against and not let the little guys in. Oh, I'll tell you what right now. If you ever want to trip yourself out, look at the regulations that exist in big business. Most of them or many of them exist because there was a company that was a leader. So let's just use tech, for example, because this is the newest market, the newest emerging market. So you have a company like Google or Apple. When they first grew and exploded, there was almost no regulation, very minimal regulation in tech. The internet was like anarchy, you do whatever the hell you want. But then as things move forward, companies like Google, Facebook, and Apple, now the big dogs, work with government and say, you know, the new companies that come in that want to do this kind of stuff, they should have to follow these regulations and these guidelines, and we know best because we did it, and it's really going to ensure safety. But the reality is what they're doing is they're saying, here's the barrier to enter the market. Let's make it bigger and bigger and bigger, which ensures that we're always going to remain dominant. Either that or they're presenting it like they're trying to protect or help the consumer. That's how they're always presenting it. Yeah, it's like we're here to protect the consumer. This is what this whole thing is all about. You know what their true intentions are. 100%. Okay, so here's a better one for somebody. This is why capitalism gets a bad name, though, is for this exact reason. It does. And they don't realize that this is why it gets bad. They don't see that, they see the side effects of that. So another good example, one that I think a lot of people will understand, is how taxis used to work before Uber. When Uber came on the scene, the only reason why Uber even existed was because it was a technology nobody could have predicted. So there were no regulations that existed. Yeah, they moved so fast with it. They're faster than lawmakers, right? But the way it worked with taxis, is in order to protect the taxi cabs, they would create these medallions that you had to purchase, and there was a limited amount. And the way that they positioned it, of course, was, we need to make sure that the taxis are safe. We need to make sure that they're clean. But the reality was there was a limited supply, and at one point, a medallion to own a taxi. Like a million dollars. Like a million dollars. Yeah, yeah, yeah. They're in New York City and getting a taxi is like almost impossible. Why can't I get a taxi? Because they won't allow any more of these taxis. But now that there's Uber and whatever, a medallion, I think they're not even, I don't even think they cost anything anymore. I don't even think they're worth anything. Do you know where they are, Doug? Do you know how low they've gotten down to? I don't know. I know they were a million at one point. At one point, they were a million. And hard to get, too. And now it's like nobody wants to buy one because... To the Uber. Because you could just do an Uber or whatever with a very low barrier to enter the market. So this is interesting. When you look at regulations of markets, look at it through that lens, and then you start to see things a little bit. You talk about disruptors. One of my favorite companies is our company, NCI, that we work with our buddy, who I think is completely disrupting the training space. Totally. What he's doing with online coaching to help coaches, I think that's kind of... We said this when we first started the podcast years ago that our space is changing. We were kind of last. I felt like we, especially being in the Silicon Valley where we're at, we were training and working with a lot of CEOs and VPs and these big tech companies and everybody was evolving and changing, but fitness was stagnant. It was staying the same. And it was inevitable that we were going to... And we saw a little bit in the dot-com bubble. We saw that the attempt of like training virtually, but the tech just wasn't there yet. It wasn't there to where it was good enough. I mean, in person was so superior that it was like it lasted and exploded. Didn't happen. But where we're at now, I mean, we're now in a place where, boy, if you can provide the right content and you're getting good information, you can service a client almost as well as what you could service a client. But the demand is huge. Because the cost is typically less. It's much more flexible. You have more access to your coach, right? Because as a trainer you work with them twice a week when it's an online coach, typically you end up messaging them throughout the day. So they can be quite effective in a different way and it's an exploding market. And what I think what NCI did is they got on it and they did the right way. They focused on the right things and their behaviors. And they're blowing up. Every day I get trainers who are messaging me saying, oh my God, this is a game changer. Not only are they blowing up, I don't think he mentioned this on the podcast or not, but I mean, he had offers from other big name companies in that space that had already tried to buy them out of the market. It's very interesting. It is very interesting. Hey, real quick, I know you're enjoying this podcast. Before we continue, check this thing out up here. Click on it. A bunch of free guides and information on how to build better arms, legs, get a better squat, become a better personal trainer. Tons and tons of free guides. They cost nothing. Download them, read them, learn. We wrote them ourselves so we know they're good. That's it. All right. Enjoy the rest of the podcast. Ding. Our first caller is Tyson from Wyoming. Hey, what's up Tyson? How can we help you? Hey guys. Yeah. So I've been lifting consistently for a few years now and I love doing full body routines and I especially like doing lower body exercises. But I feel like my legs and my butt are getting pretty overdeveloped comparatively to the rest of my body. So I'm wondering how can I modify my workouts to still get the benefits of full body training while limiting further growth of my thighs and butt. So you look too much like a minotaur. First of all, you're going to need to send some pics over to Sal's Instagram. Just to see what you're working on. Yeah, go ahead DM Sal some photos. No, that's actually a really good question. So I'll ask you a couple more questions just to kind of narrow down the best advice. Tyson, do you start your workouts, your full body workouts with lower body exercises? Always. Pretty much always. Okay. All right. And then are you doing an equal amount of volume for your lower body with your upper body? I would say it's pretty close. Okay. So two things you can do very simple that might help. I would save the low and now normally I wouldn't recommend this because the lower body exercises are exercises like squats and deadlifts. I mean, phenomenal movements. But in your case, I would save those, believe it or not, for the end of the workout and prioritize your upper body. And then the second thing you can do is two things increase the volume for your upper body and decrease the volume for your lower body. And then maintain that for long enough until you start to see that your body starts to balance out a little. Well, what program are you following right now? I'm kind of in between programs, but I did just start another round of anabolic. I'm working on a cut or starting to cut right now. So I was a little unsure of what to do. So I just jumped on anabolic again. Have you ran aesthetic yet? I have not. So this would be perfect for someone like you. So the way aesthetic is designed, it's three full body workouts a week. And then you have two focus days where you're focusing on other muscle groups that you're trying to develop that you would consider underdeveloped. So I would pick, obviously for the focus days, I would pick whatever upper body exercises, whether it be chest, back, or arms, shoulders that you want to bring up. So I'd pick one or two muscles to be my focus days. And then I would take the advice that Sal said is on the foundational days where you have full body routines, I would just end my workout with my legs and start out with my upper body. Just that in itself would probably be perfect for what you're trying to accomplish. Yeah, I ran quite a few of the maps programs, but never have tried any of the aesthetic based programs. Yeah, we'll send you access to aesthetics. When we hang up here, you'll get free access to it. But yeah, follow what we're saying until you start to feel like your body's balanced out. And it may take a while. We all are genetically predisposed in some areas and others, not so much. So you may just be one of those people where your legs just respond really, really well or better than your upper body. And you just tailor your workout around that until it starts to balance out the rest of your body. Okay, yeah. Sounds great. Perfect. All right. Thanks for calling in, Tyson. Yeah, thank you guys. No problem. Yeah, a lot of people don't realize that the exercises you start your workout out with tend to get prioritized in terms of adaptations over the exercises that you end your workouts with. And it's a small effect, but over time it actually starts out. Yeah, we actually get that question a lot, especially with when I should implement cardio. And so if the goal and the focus is to build muscle, usually we'll recommend that towards the end because of that fact. Mm-hmm. Well, this is exactly what aesthetic was designed for. Yeah. I mean, it was inspired by the way I would get ready for a show, which when you're getting ready for a show, you're constantly critiquing the balance and symmetry of your body. You know, you go, you hit the stage, judges critique you. They say, you have too much legs, not enough shoulders and arms or whatever. You go back to the drawing board and you plan out your programming for the next two to three months to bring up and balance that out. So anytime we get questions, male, female, doesn't matter what muscle group we're talking about on the body. If you feel like you have part of your body is overdeveloped and part is underdeveloped, that program was designed specifically for that. Just bring up, you know, and emphasize those body parts. Yeah. That's the perfect advice. Yeah, you know, when he's talking, I'm thinking of athletes because in sports, people aesthetically tend to not be balanced because they're performing a particular sport. Mm-hmm. And the one sport I can think of where the upper body does not match the upper body at all. Have you ever seen sprint cyclists? Sprint cyclists, I think the same thing. Oh, my God. Yeah, he'd be great at that. Their lower bodies are like pro bodybuilders and the upper bodies look like long distance runners. Well, this is a great problem to have because it's not common, especially with guys. You normally hear the opposite. You know, most guys hate to train their legs. So, I mean, he's in a good position. Dude, chest day all day, bro. Yeah. Our next caller is Hailey from London. Hailey, how can we help you? Hey, guys, thanks for having me on. So, basically, what I want to know is how can I effectively plan my own training programs? So, through lockdown, I've had like programs made for me by my MPT. But when the gyms finally reopen here, I want to be able to go in there and just having made my own programs to follow. So, I have just completed my personal training course, which I just did for my own benefit. So, now I just want to put it to really good use. So, I suppose, how do I factor in workouts that help me reach my goals, which is like overall strength and building those glutes. But then, I also don't want to overlook their least favorite training, which is upper body. Yeah. No, really good question. Can't wait to see you try and answer this. Consider how nuanced this is. So much. So, here's something that's just an inconvenient truth, I think, around exercise and workout programming. Certifications definitely can help. Unfortunately, workout programming is mainly an experience thing. It really is. There's so many different moving parts into workouts. I'm sure you could put together a general routine that won't hurt you, and that'll get you a lot of the way there. But to really take it to the next level, it's going to require a lot of experience. So, here's the advice that I'm going to give you, Hailey. I would suggest looking at other well-written programs by coaches and trainers. So, for example, the maps programs, great place to look. Maybe your favorite trainers. We created those. Mark Ripitow's got some good workout programs. I would look at strength coaches who train lots of athletes and work with lots of people and see how they're designing the workouts. Start following some of those pre-written workouts, and then start listening to your body. Workout programming really is much more complicated, I think, than people can realize. Well, I think we can get... How about this, though? I mean, we could talk about volume. Like, ideally, what the studies say as far as how much volume per week, so how many sets that you should be doing per exercise. We can talk about the prioritizing, the big movements like compound lifts. So, we could talk about frequency, what's ideal frequency. So, there's some things that I feel like we can give her that will help her move in that direction, although it is very good. Well, so studies will show that right around 12 sets total per body part per week is where people tend to do the best. But, again, these are general, right? It's based off of studies. You can be one of those people that does more volume and get better results, and you might be someone that needs a little bit less. But 12 is what the studies tend to point to. As far as frequency of training body parts is concerned, anywhere between two to four times a week seems to be ideal for most people. But, again, there's that huge individual variance. Now, as far as training body parts and areas that you don't want to train, well, that's just going to be from discipline. That's going to be you making sure that you maintain balance with your workouts. But also be okay with yourself. This is a learning process. It takes a while. The keys really are listening to your body, gauging your progress, maybe even tracking your workouts. This is a good place to start tracking, where you actually write down exercises, weight sets, reps, and then maybe give yourself some other scores like I felt really good or I felt like I was grinding through that workout. And then over time, you can start to learn your own body and start to really program best for yourself. And, by the way, it's a whole nother ballgame to program for other people. But you didn't say you were going to become a trainer, so I wouldn't worry so much about that. Just train yourself, listen to your body, look at your objective progress, and then use that as a metric to decide or determine what are the best exercises for you. Well, also speaking, you know, to training the body parts and the types of exercises you don't typically want to do, I mean, that's where you're going to see the most growth and change in transformation, typically. And also to addressing a lot of the imbalances, you know, to make your program and more specific to you and more individualized, this is where we kind of steer people a little bit more towards assessments and really understanding, you know, where you're at and what your status is currently in terms of, like, your joint health and also, you know, which muscles are responding, which ones are not responding. So, you know, putting a little more work in that direction is highly beneficial, especially when you're starting to draw things up. Well, I'm going to give you a more specific answer, but it's still generic, right, because of the points the guys are bringing up right now. I would train three days a week. I would do full body. I would train, I would do, like Sal said, 12 sets per muscle group. So, every day that you're training every muscle group, I'm only going to do about three sets, three to four sets of each exercise for that muscle group. I'm going to start with all the big compound lifts. So, most workouts are going to start with either a squat, a deadlift, a bench, an overhead press. So, start with your big motor movements and then work your way to kind of like the, you know, auxiliary stuff like your arms, shoulders, lateral raises, tricep push downs. That'll be later in your workout. And that would be like a three-day week program. That's just a good generic place to start, and then you could start teasing out things as you go in. Like, oh, was that, you know, can my body handle more? Was that too much for my body? Should I back off? Is that too much compound lifts? My joints are hurting. Like, you know, there's a lot of variables that are going to come into play. I think that's a really good place to start for most people, which is very similar to the programming in MAPS Anabolic. And then you can kind of build off of that. Haley, what's your exercise experience? Are you working out a lot right now? Are you pretty experienced? Yeah, so I do. At the moment, strength training wise, I'm doing three times a week, and I'm doing two lower body and one upper body. And then I also run quite a lot, so I run three times a week. And then try and get my yoga in as well. Okay, Haley, do you have access to MAPS Anabolic? No, I did try to buy it, but my card doesn't work on your site. I tried to buy anabolic and the glue one. Oh, I see. Okay, well, we'll send you MAPS Anabolic. So you're going to get access to that. Follow the program, modify it a little bit if you want, and then see how you feel. It's a very, obviously, we consider it to be a well-written program that'll get you started on, you know, strength training programming for yourself. So start with that, see how you feel. You'll probably see really good results. Most people do. And then take it from there. Okay, and that's generally like focusing on full body each session. It is. It is. And that's usually how most people will do best. It's some kind of a full body based three-day a week or so routine. Perfect. All right. Thanks so much for your advice. Yeah, no problem. Thank you for your support. Well, thanks a lot. And have a good day. You too. Yeah, it's one of those things, you know, writing, creating workouts for yourself and other people. We wouldn't have jobs. We wouldn't be doing this if it was easy. Yeah. Let's be honest. If it was that easy that we could just like, hey, here you go. I wonder if you can call in, you know, to a doctor's show and just, you know, ask, you know, if you could just diagnose yourself. Yeah, I know. I don't know. It's just, of course, that's silly, right? This is something that like a lot of people kind of know how to train and it's, you know, there's a lot of simple programs out there you can kind of pull from. But yeah, I do feel passionate about what we do in terms of programming. It's a lot more sophisticated. Well, that's the idea. So the idea of the, and we should have asked and we didn't think to ask her, obviously she doesn't own any maps in a blog. I'm guessing she hasn't been a part of my pump community that long because really the idea was you listen to the show and we give you all these nuance things that we're talking about in this short segment. Then you have the programs to compliment everything that we talk about. But we've since day one encouraged people to modify and change the workout based all the information that we present on the show. The idea is that you listen to all the episodes where we talk about programming, exercise design, things like that. So you can go, oh, okay, I can relate to that. Maybe I should back off of this or add more of that. The big problem, and this has done a huge disservice to people who work out, is the view of workouts in the following way. Does it make me sweat? Does it make me sore? Is it hard? So if you want to sweat, get sore and have a hard workout, programming doesn't matter. It literally does not matter. You could pick one movement and do it over and over again and you would hit that criteria. Now, if you're looking at workouts from this perspective, am I going to elicit the favorable adaptations, the responses in my body that I want, then programming gets quite complicated and there's lots of moving parts, everything from, of course, reps, sets, exercises, tempo, and then that changes the order of the exercises. Of course, the days, how they follow each other and do I continue this after three weeks or four weeks? Do I change the way I'm approaching my workouts? There's so many different moving parts. If you look at it from an adaptation standpoint, now it starts to look a lot more complete. You just want to get sore and sweat. Well, it doesn't matter. Go to Beachbody. They got a lot of crappy programs. They'll do that for you. Now, I do think that there are some shade there. Yeah, that's right. I do feel like there are some things, though, like major paradigm shattering moments for each of us when it came to writing programs, either for ourselves or for clients, and that's why I brought up the frequency and the volume, the exercise selection. Those are big things. Those are generally true for a lot of people. Exactly. There's always exceptions to the rule. Yes, we should assess somebody and address any sort of imbalances. Of course, again, that's why there's professionals in this field, but I do think there's some really good nuggets that you can give to somebody that's asking, hey, I'm trying to write my first program. What are some of the dos and don'ts? Well, one of the don'ts is like, to your point, Sal, don't just throw a bunch of exercises at your workout and gauge it based off of how hard it is. That doesn't necessarily mean you had a good workout just because it was difficult. There are specific exercises that are better than most, which are most the compound lifts. You should prioritize those. There is an ideal amount of frequency, so two to three times a week is for what most studies support is the best amount of frequency on the body parts. There is too much volume, meaning you can do too much of those body parts, so going beyond 15, 18, 20 sets per body part per week is probably too much for most people unless you're a hyper-responder or you're on anabolic steroids. So there are some, I think, general rules that took me years of coaching to kind of... And there's specificity. What's your true goal? Are you really just trying to work on strength? Then you got to adjust your rest periods. Is it hypertrophy? Okay, now we got to completely... We just need to change to look at like this. So there's just things to consider that I don't think your average person knows. And then to add to that, no matter what you decide your adaptation is, after about four to six weeks of you following that and targeting that, it's time to move on and change things up or else almost anything is better than what you're currently giving. Our next caller is Daniel from Pennsylvania. Hey, Daniel, how can we help you? Hey, how are you? Nice to talk to you. So I just found out, I just discovered you guys about six or eight weeks ago when I switched to a three-day-a-week full-body workout and I'm enjoying it. My question is, I get a... It takes me about 75 to 90 minutes per workout and I was wondering, since I get about an hour break for lunch at work, if I could split that workout into two sessions just to get some of it done either before work or after and the rest during my lunch break. Yeah, no, whatever you do, don't split your workouts. You'll go backwards. I'm just kidding. He's lying. I'm just kidding, Daniel. This is a very common question, by the way. It's almost better. Actually, I was just going to say, here's something that's interesting and is the reason why workouts are... If you look at all the studies, right, you look at all the strength athlete studies and the studies we've seen with Olympic athletes and whatnot, they actually show that shorter multiple workouts a day are superior. Now, the reason why workouts are once a day is it's extremely inconvenient for most people. Most people don't want to go to the gym more than once a day at most, so it's inconvenient. And the difference isn't huge, but there is a difference. So here's the truth, Daniel. Doing two short workouts or shorter workouts will probably get you better results than doing one long workout. That's just the truth. And I've experimented this with myself. Absolutely. I've done this myself many times and that splitting up of the workouts actually can increase the amount of volume that your body can tolerate and the adaptations you get from it tend to come a little bit faster. Now, it's not a big difference for somebody who's a beginner per se, but if you're intermediate or advanced, splitting up workouts is pretty damn awesome. So this is a cool thing. If you can do this and you have the time and the discipline to work out twice a day, I think you're going to love the results. This is actually my favorite way to run our MapSantaBalk program because MapSantaBalk is a full-body routine and I like, because it can, because I'm doing big compound lifts, it can start to drag out beyond an hour. And so I like to split up my upper and lower body in the same day and because I have that luxury like you do where I can get to a gym where we're in a studio where we have a gym. I can work out in the morning for a half hour and then I can finish to work out after we're done podcasting in the afternoon. I love to do that and like Sal said, there's actually benefits to doing that over cramming it all in one hour and 15 minutes. That's great. Is there anything nutrition-wise that I should be doing between the two workouts or refueling for sure? Yeah, so after your first, so this is where the post-workout window, if you've ever heard that, makes sense. This is where it actually makes a difference. So after your first workout, make sure you have some carbohydrates and some proteins, if not once, at least twice before your next workout so that you've replenished some of the glycogen in your muscles and you can have the second workout you don't suffer from having the first workout. In other words, you want to be able to hit that second workout with a similar strength and intensity that you hit the first workout. Otherwise, what will end up happening is that whatever you work in the second workout isn't going to get the same results as what you worked in the first workout. Yeah, your biggest enemy in your workouts is fatigue and this is one of those ways that you can extend your workout and have better performance in your workout even with working on technique and really addressing all the areas of your body you want to. So I think this is a beautiful plan. Great. All right, well, thanks. That's awesome. Thanks for calling in, man. Thanks for your support. All right. Thank you so much. Yeah, this is... Back in the day, I didn't realize this was a thing that you could get better results from splitting up workouts and I actually got it from somebody that worked for me. I saw this guy who had this trainer. He had this incredible bench press and I noticed that in between... He was a trainer. In between clients, he would go to the bench and he'd do like two or three sets and he'd just do this throughout the day and they were like sub-maximal. He wasn't doing 90% intensity. It was probably around 60% intensity and he's like, oh yeah, he goes, if I want to get stronger at a lift or bring up a lagging body part, I just train it that way. I mean, this is true with most things. If you think about what you do constantly throughout the day, whether it's in your job or just physically what you do throughout the day. If I'm climbing constantly sporadically throughout the day, I'm gonna be really good at that. My body's really gonna recognize that right away and perform at a higher level. Well, much of your trigger session philosophy comes from this. Absolutely. This is what supports that. This is why it's so beneficial to do these little 10, 15 minute band workouts throughout the day and why people have huge results when they fall. I think that's one of the secret or hidden secrets of MAPS anabolic is that it has these trigger sessions which is you're just breaking up these little 10 minute workouts throughout the day that aren't even that intense. You think it's, oh, it's not that intense, so I'm not gonna see the results, but it is. It's the frequency of doing this throughout the day. And then I remember Sal on the show, it's been probably a year and a half, two years when you took this to the extreme level when you split up and then you trained it. I didn't all day work out. All day work out. Have you guys experimented with that yet? I haven't to your level, but I've messed with it a little bit where I've worked out four times a day. So what do you guys notice from doing that? Oh, it's phenomenal. Oh, yeah, you get way better at these lifts. And psychologically it's weird because you don't ever really break a hard sweat or it doesn't feel like you're really training your foot. Totally. But then at the end of the day when I go back and I calculate like The volume's crazy. The volume's a ton. Oh, yeah. So I mean, in the way I would do it is I'd go, every other hour I'd do like two or three exercises for a few sets. That's it. And the intensity wouldn't be super high. It'd be around 70%, but by the end of the day five sessions and the volume is just tremendous. And I feel phenomenal. And I actually get stronger. Here's a funny thing. If you do these all day workouts, let's say you're squatting every other hour for a few sets up until, let's say you start at 9am and you end up finishing around 6pm or something like that. You'll actually find yourself getting stronger throughout the day. It's really, really trippy. Our next caller is Michelle from Illinois. Hi, Michelle. How can we help you? Hi, guys. How's it going? I just wanted to thank you for answering my question today. And also want to thank you guys for everything that you do on the podcast and beyond. It is the most informative content out there. So it just hats off to you guys and your hard-working team. Thank you. That's for my question. It's a bit of a two-parter. Me and my boyfriend Ryan got into canoeing last year because of COVID and are planning a trip to Maine for a five-day like camping trip down the actual Allagash River. And I want to know what we can do from now until July to properly prepare for putting the canoe on our backs, walking at most like a mile and like lugging camping equipment. We're going to be pedaling for about seven hours a day. And I just want to know what to do from now until July to do that. And then also how to best prime daily, like every morning to do all those things without injury. This is cool. Yeah, great. Well, first of all, that sounds awesome. Sounds like a lot of fun. Good time. Great question. Okay, so number one, when it comes to sport-specific type performance, and I'll put that in this category because you have a very specific request, right? You want to improve your performance or maximize your performance for something quite specific, okay? Nothing will get you better results than practicing the actual thing you're trying to get better at. So I want to say that first because I'm going to give you some recommendations for workouts and stuff like that, but they should not replace canoeing carrying your canoe and all the stuff that you're going to be doing when you go on this trip because those things will give you the biggest favorite part. If you have access to a lake or something nearby, that would be the most ideal thing to make sure you every week are getting in there and you're rowing in your canoe. Right, and carrying your canoe and you guys practice that on a weekly basis and that kind of stuff. That'll give you the best carryover. Now, as far as workouts are concerned, as far as the maps programs, the maps strong would probably be, in my opinion, one of the better programs because what you're looking for is overall strength, but you also want durability. This is, you know, you want endurance, but it's the kind of endurance that requires durability. It's not like a long distance run. We call it work capacity. Yeah, work capacity. So map strong would be a great program, but I would modify it if you're doing a lot of canoeing and a lot of specific training. So you could cut the volume down in half or only do one foundational workout, one work session, you know, that kind of stuff. Then your question about and then your question about priming. Now, here's the thing about priming. Yes, you can prime for specific movements, but that pales in comparison to priming for your specific body. Okay? So if Justin and I, for example, go do the same exact thing, we want to prime for rock climbing, that we could do rock climbing, priming movements, and I'm sure it would involve something with the shoulders and probably something that has to do with the wrists and all that stuff, but really that's not going to be as effective as us assessing ourselves and then priming our bodies for what we specifically need. For example, I may have worse shoulder mobility than Justin or maybe he has hip mobility issues. So he's going to focus on those things and I'm going to focus on those other things. So do you have access to Maps Prime Pro? No, not at the moment. Take the webinar first. Yeah, so, so, well, I actually did that. The one with Justin. Yeah. So that's one. I did that one. Excellent. So I would do Maps Prime Pro. We'll make sure we send that to you. And in Maps Prime Pro, it goes through your joints of the body. Go through the movements and see which areas you lack the most. Pick three or four movements that you need the most help in and then do those on a regular basis. There's some, I mean, there's definitely some exercise stuff though that I would add into your routine because you're obviously, I doubt you have access to a lake every single day or that would probably be really tough to get there but there's obviously there's some movements that are similar to rowing and probably can get access to a rower. I think a rower would be a great piece of equipment. And whatever the duration is that you would end up probably canoeing for, I would be doing a row, a row for. I also know how you carry a canoe is really similar to how you do like a front-loaded kettlebell walk. Yes. So, and I know Justin loves those. Overhead carries. Yeah. I was going to say that and this would go perfectly with Sal's recommendation for strong on those days of building up your work capacity with heavy farmer walks and also like overhead carry. So you would, you would hold these positions and really learn how to, you know, depress your shoulder blades down and really like pack your shoulders so you have nice stability there with an overhead position and just build up that endurance while carrying something overhead would be massively beneficial. Yeah. And then lastly I would say do some good windmills that's going to really work on that that stability the shoulder but also that rotational stability and strength that you're going to need. I mean carrying an awkward, you're going to be climbing over things and whatnot and if you're really strong with carrying things overhead but you lack rotational stability that can sometimes cause problems. Windmills are great for addressing that. Do we have the landmine stuff and strong as we do performance or no? Do you know Justin? Not in strong but yeah, the performance. Because I think that would be a great exercise for someone with that too. There's that rotation. Landmine rotational stuff. Yeah. Landmine and so that's where I can eliminate some movements that I can tell aren't really a huge carryover to canoeing and probably add in some things that might not be in there like the landmine rotations, windmills, things like that. Those are movements and then a lot of the overhead carry stuff that I mean Justin's talking about and then including rowing. Start rowing every other day if you can get a hold of a rower and include that into your routine. Now Michelle, how many days a week do you work out about three days a week? I go to like I go to plant fitness. It's the only thing open by me right now. Okay. So yeah, I definitely, I can dedicate five at this point. Okay. Okay. So avoid the free pizza there. That's a trap. Yeah. They don't do that anymore. I was going to say, that doesn't help. Oh, that's not a thing anymore? Probably because of COVID. COVID. Yeah. You don't want to get the, you know what I mean? What are they doing instead now? So many memberships. You said you work out three. You said you can work out five. Let's go in the middle. Let's say four. Okay. Four days a week. Here's what I would, here's a general routine that I would set you up with. Three days a week should be, should be specific to what you're going to be experiencing on this trip. So I would, for an hour, I would practice and treat, treat them like exercises. Carrying the canoe, hiking, I would actually go and canoe somewhere or use a rower like Adam said. So that's three days a week. One day a week is resistance training and you're going to focus that strength in the body and compliment the things you're looking for. And then every day I would do priming, about, you know, two, maybe two, 10 minute sessions, one in the morning and one at night, something like that where you're focusing on the areas that you need to focus on. Generally speaking, that'll probably give you the best bang for your buck. Awesome. I like that. Awesome guys. Well, I think, thank you so much. I really appreciate it. I appreciate all of your, all that you guys, what you guys do. No problem. I hope you have a great time. No problem. Yeah. One of the biggest mistakes I made as an early young trainer was taking athletes and training and thinking that, that the gym or in stuff I could do with exercises, you just mimic all the movements. Yeah. And it was better than working out on the field. I mean, the reality is if you want to get better at a sport or a particular skill, practice that. Get overall stronger and, you know, more endurance. Yes. Wasn't that a common mistake that happened when MMA was so diverse and CrossFit was so diverse. They were having, like a lot of like coaches were just like having these guys just do CrossFit routines for their training for MMA. Yeah. That was a mistake. A lot of people make this, people who like to work out would then, you know, sign up for a new sport. I did this with Jiu Jitsu when I first did Jiu Jitsu. I thought, okay, I want to get better at Jiu Jitsu, my endurance. So I'm going to do these kind of workouts. Nothing was better than just doing more Jiu Jitsu. There's certain things though there's like attributes. So I guess that, I guess that's a better way to ask. When you have like a thing like this, like a sport, nothing is going to be better than the sport itself. But then there, if there's specific attributes you know you want to improve. For example, like nothing's going to get me better at playing basketball than playing basketball. But there are things in the gym that will make me jump higher than playing basketball and just jumping in basketball all the time. So there are certain attributes, like let's say like her row strength or her rotational strength. Right? There's certain things that like, it's a good job of it and help you and you'll definitely see some benefits. But there are some things in the gym that you can do that will give you better attributes for specific sports. Yes. You want to view it like this. Here's the way I like to look at it. Your, whatever your sport is that is your diet. So when you're talking about nutrition 97% of all the results you can get from nutrition come from your food. Then you have your supplements, which is like, you know, 5% maybe, right? Training. And then look at your gym workouts like supplements. Like Adam's saying, how can I supplement stuff from the gym to help me in this particular area that I need a little bit of help in? Maybe it's more power or more speed or maybe my mobility needs a little bit more work. Use it like a supplement. If you do it like that you'll get the best results. I'm a little bit jealous. I think I told you guys like, so I did a week. It was called boundary waters. This was in Minnesota and it was the same thing. We just portage. We'd carry these heavy canoes over. You could actually drink out of the lakes because they were so clean. And then we'd just pop up tents and everything. But I was exhausted after that trip. Sounds like a lot of fun. I think the reason why this is a question that we I think we've got this almost every live call like a sport specific what do I do? I think what we find is a lot of these aren't like she's not like a professional canoer. You know what I'm saying? And we've just talked we haven't talked to a professional NBA player. It's people that love sports or they have this kind of sport like goal but then they also they love the gym and they want to be fit. And so that's it's an it's an interesting place to meet where it's like okay well what do I do here because I really care about the way I look 90% of the year but I do have this trip coming up that I want to get ready for. So it's kind of like this push pool. Totally. Look mind pump is recorded on video as well as audio so you can come find us on YouTube if you want. Mind pump podcast. You can also find all of us on Instagram so you can find Justin at mind pump Justin They're starting with the wrong impression is what they're starting with. And I think you have to address that first because if you made a pie chart out of everything that you're going to do to enhance performance you'll find that this pie cut for drugs is probably 15 or