 learn your body's language. It doesn't speak with words, but it does speak with pain and mobility and strength and energy. And don't ignore them. Like that is the language of your body. And if your body's telling you something like, man, why is my knee feeling stiff all of a sudden? Or my energy levels are not what they normally are. Don't just, okay, that's just what it is. It would be like ignoring me in your ear telling you something. Like, don't ignore the language of your body. It's saying something. And then what happens is, what happens if I'm talking to Justin and I'm trying to tell Justin, hey, watch out. If you step over there, you're gonna fall and he doesn't listen to me. I'm gonna say it again, but how am I gonna say it? Louder. And eventually I'm gonna yell at Justin because I don't want him to hurt himself. That's what your body does. So the pain signals or whatever the language is of your body, if it gets louder and louder and louder to the point where you can't ignore it anymore. And what does that look like? I can't move. I'm sick. What the hell is wrong with me? Shin splints, they suck. But did you know they're easy to fix? They are. You just gotta strengthen your tibialis muscle. That's it. Do some toe raises. And for many of you, those shin splints will disappear. Do you guys remember when you figured this out? Yeah, I do. But you should please explain that muscle and where that's at. So people understand. People are going like, what is that? We're gonna do some doodling right now. Yeah, it's not a common muscle. No, in fact, there's very, I mean, one of my favorite things about the golds over here and they actually have the little machine for it. And you rarely find that machine for it. Yeah, no. You don't necessarily need a machine either. No, you don't. It makes it easier. So obviously you have your calf on the back of the leg. But here on the front is your tibialis muscle. And it's the muscle that's responsible for pulling your toes back towards your shin. So toe raises would be standing on my heels and lifting my toes up as hard as I can or standing on a block, trying not to slide down, let my toes dip and then lift them up. And you'll feel the front of your shin burn and you'll feel the muscle working. Shin splints typically occur from a strength imbalance, right? The calves really strong, but the shin muscle, the tibialis is not strong enough to prevent the reverberations from causing inflammation, that shin, and then you get pain and people do, they tape their shins up and do a bunch of crazy stuff, but... We're trying to roll up. Or roll them. I remember when I figured this out, I, it was like, when I had clients come to me with shin splints early on, my advice was always, well, let's back off on the running, let's rest and they get better and they go run again and they get shin splints again. And then I remember being like, what if we strengthened that area? And I had someone do it. It was like, it fixed it right away. It was so crazy. It's so crazy, because there used to be this thought that it was like these micro fractures, you know? I remember them telling me that, even like athletic trainers told me that. And I'm like, well, there's really nothing you can do with that other than I said, wait for it to heal, recover. And I'm like, this isn't gonna work. And, you know, I finally had a smart trainer come up and be like, okay, try this out and like do some TBLS raises. And it was like, oh wow, he started to gain connection again and support. And so when you get back out in the field, it doesn't like get so inflamed right away. Yeah, I was an idiot. I was trying to foam roll it back in the days. That's what I was, that's what I thought to do. Yeah, I thought that was the only answer to it was like foam roll before you go out and play. And it would help a little bit. Yeah, I know we're stretched. Like I'd stretch a little bit and that also would help a little bit, but it wouldn't get rid of it. It wasn't until I started to realize that like almost every like injury that's not acute that happens in the body or chronic pain is always due to an imbalance. One muscle on one side is strong, the other side is weak. And that weakness is what's causing the imbalance. And that's normally, and the consistent repetitive movements, whether it be a sport you're doing or sometimes just walking or sitting ends up wearing on the body. And then you get these issues like this. And it was like, once I understood that, then I started to look at almost every, you know, complaint from a client differently. It was just like, oh, okay, let's first, let's see if there is a weakness going on here and let's address that and let's see if that helps. And even in the majority of athletes too that have like these cramping issues or have like just tightness or muscles that tend to kind of respond negatively like as we're out there in the field. It's like they do not have a great electrolyte balance either. So they're just drinking, maybe they're drinking water and trying to stay hydrated, which is great. But like, you know, not retaining that intramuscular fluid within all this like crazy demanding movement. It's just, it exposes a lot of those things. Yeah, my strategy went from, oh, that hurts, let's avoid it to, oh, that hurts, let's strengthen it. Very different strategy. One of them solves the root cause. The other one just temporarily alleviates pain because you avoid it, but then it comes back. And tibialis raises strength and literally directly strengthen the muscle that you need to have to be strong to prevent those shin splints. Well, along those lines of time about weaknesses and stuff and then bringing up sports, Justin. And maybe Doug can look this up for me because I don't know what the exact percentage, but I believe it is the highest injury is in hamstrings and baseball players and football players. And that is strictly a weakness thing. It's because their quads are so strong and dominant. And then they have, in comparison to their hamstrings and the hamstrings can't keep up. Their quads are pedaling their legs. And these breaks of stops and it's like to decelerate like now they haven't really got the kind of fast twitch response out of their hamstrings like that before. It puts so much demanding stress on it that they don't have the strength to be able to pull that off to slow down. It's boom, it's injury. What about shoulder pain? Shoulder pain from throwing. It's not the generating force part. It's the fact that you don't have the muscles that are strong enough to decelerate and stabilize when you throw a speed. So it's almost always, not always, but it's almost always a weakness that's the problem. You look at female athletes, their ACL tear rate is, I think it's something like, it's like twice as high or something like that for female athletes than the males. And that's because their hips are, their hip to knee angle is greater, right? Girls tend to have a wider hips than boys do. And because of that, they get ACL tears. But you can fix that by strengthening the appropriate muscles and the appropriate movement to the point where those ACL tears disappear. But if you don't, you can have this imbalance that happens and you cause yourself some problems. Baseball was actually rotator cuff. I thought it was hamstring. Football was hamstring, and then baseball was rotator cuff. Also a weakness issue, right? Yeah, I mean, you ever, what's that game that you play sometimes boxing or whatever on your ocular? Oh yeah, yeah, yeah. Yeah, how do you, if you don't practice that decelerating, how do your shoulders feel afterwards? Definitely. It's a little embarrassing. It is. I've had that happen before though. I'm air punching it, I guess. Well, especially, you know that punching and not hitting something. Yeah, it's worse. It is, because at least when you hit something, it slows down for you. But when you have to slow it down yourself, especially if you have a lot of acceleration and strength. Well, in terms of like shin splints, like what I noticed the most was when you change surfaces. Yeah. And so I had a harder surface, like definitely the transition from football being out in the field to then basketball was brutal. I remember just getting shin splints like crazy and nobody had good answers for me back then. So I mean, this is definitely a helpful tip if people have any athletes or student athletes that need help with that. Dude, I literally, I can remember as I had a client and shin splints would come up every once in a while with clients and again, like I said, I'd tell them to, oh, rest, and ice, and tape. And this client kept getting on me. He would rest and then they'd come back and they'd rest and come back and I'm like, what the hell is the problem? And I'm like, I wonder if we strengthened, literally my thought process was like, let's just strengthen his tibialis muscles. And it fixed it fast. I remember too, it was like, within a couple of weeks, it's like, it's gone. And I felt like, I mean, I felt like a wizard. Like, oh my God, I could figure it in. It was like, oh yeah, obviously. So let's talk about what like a precise protocol would be. I'll tell you what I would probably do with a client like this. I would warm them up first with like a combat stretch and I would do three sets on each side. Yeah, you're emphasizing the toe. Yeah, and if you've ever seen, if you haven't watched me do the combat stretch on our YouTube channel, I walk you through like how to intensify it at the end. Like I think that's one of the most important parts to how you do this, especially for someone with shin splints. And then after that, I would probably do a full range of motion calf raise with like a superset of the tibialis toe raises. I love, and you can just do body weight or if you have a thing that you can have some resistance, but even just lifting them up and getting that burn and maybe even holding and doing like an isometric hold and intensifying it and three sets of that. And that person doing that on a regular basis would be. Yeah, and in someone who is not super versed in mobility, I mean, you can even just do a static stretch of the calves and then strengthen the tibialis because what tends to happen with shin splints is the soleus and the calf gets tight simultaneously with the problem. And so stretching to- And that's purely out of trying to protect it, right? Correct, yeah. So it senses there's an injury there, so it tightens up because it doesn't wanna push. That's usually, yeah, that's a good point. Muscles tend to get tight or you are tight in certain areas because your body is trying to limit your range of motion because it knows there's instability. So it's gonna keep everything limited to kind of prevent. You know, all these things that you feel from your body is your body actually trying to help you. As annoying as it is, you're like, why am I so tight? Well, it's better than the alternative. That's such a great point to say that. And like it took me a long time to actually view that even with my own body, right? Like where's my body trying to protect? I feel like we're so conditioned to feel a little pain or feel a little discomfort and be like, I'll work through it, be tough, tough it out. Or a stupid body. Right, right, or ignore it completely, right? And I think that instead of that, like as soon as you notice even the subtle thing off, like your body's trying to talk to you and trying to dig into that and figure out what is it? Why is this so tight here? Why is this... I love the way you said that. Learn your body's language. It doesn't speak with words, but it does speak with pain and mobility and strength and energy. So don't ignore them. Like that is the language of your body. And if your body's telling you something like, man, why is my knee feeling stiff all of a sudden? Or my energy levels are not what they normally are. Don't just, okay, that's just what it is. It would be like ignoring me in your ear telling you something. Like don't ignore the language of your body saying something. And then what happens is, what happens if I'm talking to Justin and I'm trying to tell Justin, hey, watch out. If you step over there, you're gonna fall and he doesn't listen to me. I'm gonna say it again, but how am I gonna say it? Louder. And eventually I'm gonna yell at Justin because I don't want him to hurt himself. It's what your body does. So the pain signals or whatever the languages of your body, if it gets louder and louder and louder to the point where you can't ignore it anymore. And what does that look like? I can't move. I'm sick. What the hell is wrong with me? It's like, if you think back, there were a lot of signs out there. Totally. I mean, how many times have you guys heard that from a client who tells you like, oh, this bothers me or this hurts, but I can still do this. You know, I can still do it. I wanted you to know that this, I can feel this or it bothers me. It's like, dude, there's, okay, we need to figure that out and get to the bottom of it. No, my favorite would be, well, not my favorite, but this was common. A client would be like, man, all of a sudden, all of a sudden this happened to me. And I'll say, well, let's go back a second. Were there any signs? All of a sudden you had crushing fatigue, right? Okay, let's look back. Like, how was your caffeine intake? Well, I'd been ramping it up. Why would you've been ramping up? I thought I needed more. Okay. And I'd go down the list and be like, you know, all these signs pointed to what just happened, just you weren't listening. I just, I just picture like, you know, your body's like, you know, just starts by massaging you and giving you a little whisper like, hey, you know, maybe you want to like back off. And then it like accelerates, you know, it gets more. You never listen to me, you know, ah, that's it. That's exactly how I feel like it happens. What's up, y'all? Here's the giveaway for today's Mind Pump Podcast episode. It's MAPS Symmetry. This is one of our newer programs, helps you balance out your body. Lots of unilateral exercises, real fun workout program. Here's how you can win. Leave a comment below this video in the first 24 hours that we drop this episode. Subscribe to this channel, turn on notifications, do all those things, and then we'll go through the comments. If we like your comment, we'll notify you and you'll get free access to MAPS Symmetry. Also, we got a sale going on, okay? The RGB bundle is 50% off. MAPS anabolic, MAPS performance, MAPS aesthetic, plus kettlebell for aesthetics, the build your butt blueprint and the sexy athlete modification. Those are all in the RGB bundle. They're all discounted. And then we took an additional 50% off for the sale. If you just wanna try one program though, you're not interested in a bundle, you're like, hey, I just wanna try one MAPS program, see what all the hubbub is about. MAPS suspension is 50% off. This is a suspension trainer-based workout program, okay? So that one's half off. So if you're interested in either one, go to mapsfitnessproducts.com and then use the code July 50, so July 50th, no space for that amazing discount. All right, here comes the show. Anyway, I watched Top Gun finally. Yay! Everybody's seen it. Now we can talk about it again. What a great movie, phenomenal movie. I'm gonna tell you guys the fakest thing about the movie though. The fakest? The one thing, the fakest thing about the whole movie. It's okay, not including the jet maneuvers that aren't possible. No, the fakest thing about the whole movie is he's riding his fucking motorcycle with the helmet on the whole time. I totally call that one. I'm like, come on, bro. Isn't there a state still that like, no, like there's every state? Is there a state? Oh, yes, there is. You don't have to in Nevada. Well, he's in San Diego. Yeah, I know. That's why I know he's in San Diego. That's why I was bullshit. No, so what made me, so in the 80s, was that not a law in California? I don't know. It must not have been because the original was shot in the 80s. Bro, in the 80s, you could put your kids in the pickup truck in the back. With that little rope sometimes, you know? That was only if a parent was being tried to be nice. The laws, dude. You know, I used to drive, literally. My dad would take me in his pickup truck on the freeway. We'd be sitting in the back with the dog driving. We'd have the window up in this case. They would teach you, literally, like put your arm out to stop somebody from hitting the windshield. Yeah, yeah. No. Yeah, I'll save you. We don't need a seatbelt. My grandma used to do that to me. The movie was so fun. The dog fights were just, my daughter, who's never seen the first one, she loved it. Okay, so be honest. So was it, I mean, because it got like a 98 and like a 97 and so many people told me it was so amazing when I watched it and it was. But was it really that amazing or did it just do such a good job of playing into nostalgia for you? Both. Oh, both. Okay, so you think it hit nostalgia really well and it was such a good movie. Well, look, my daughter has. Yes, the testament of the new people. My daughter has no interest in fighter jets. No interest in military stuff. No interest in the movie. Never saw the first one. And I took her, it's a movie with dad. I mean, we're gonna eat foods. It'll be fun. And afterward, she was like, that was good. That was really good. That was fun. So it was well made. It was exciting. It's cool to see, you know, Maverick come back and you know, I don't know, maybe some spoiler alerts, but he, you know, I like the, I love the storyline maybe because I'm older now of the old guy coming back teaching the young kids, you know what time it is, which he did it many times. So I'm kind of rooting for him. Like, show these kids. That was the best scene for me. Yeah, when they got into training and he was training all the young cocky guys. Yeah. That's totally like the old guy and you're right. So, you know what it did for me. Still the best. I know that I know so many people did. When I was done, because they talk about fifth generation fighters and they talk about the F-14 Tomcat, which is now a relic. They retired it in 2006 and all this stuff. I looked it up. So I'm like, oh shit, I'm interested. So I looked up and there's all these articles. Apparently lots of people are looking this up. I looked up, can a fifth generation, can a F-14 Tomcat, which is at the end of the movie, he gets one and then he flies and then he ends up fighting to fifth generation. And the Russian, I can't remember the name of them, but the Russian fifth generation. No, no, Migs are the older ones. That was the old one. Those are the old ones. The Tomcat was designed to kill, to destroy Migs and it did a very good job with that. By the way, did you guys know that there's a country that still flies F-14 Tomcats? You wanna guess? What country it is? Yeah. We retired it in 2006. And we gave it to them? No, Iran. Yes, we did give it to them. That's why I suddenly gave them. In the 80s, Iran was our friend. Iron Eagle? Is that what Iron Eagle dropped off? No. No? That was like, you never saw Iron Eagle? That was like the step kid of Tom. You've never seen Iron Eagle? No. You have seen it? Yeah, of course. Doug? I don't think so. What? Oh my God. You have to go home tonight and watch that. Where are you going to save his dad? It was like a top gun knockoff. It's, I mean, I actually liked Iron Eagle as a kid more than I even liked Top Gun. Dare I say that, right? Well, it's because it was a kid, right? You probably like identify it as a kid, like trying to save your dad. It's a kid who actually goes up in an Air Force family and dad gets captured. Some military base. Oh, it's one of those realistic stories? Yeah, yeah, yeah. Come on, guys. A kid flying a jet goes and he gets his dad, right? And he plays as a walkman? Yeah, and the soundtrack. I remember, I mean, I remember the picture. 1986. Wow. But anyway. All the other ones are whack. The follow-ups are just a play on the, because it had a cult following. Anyway, we gave them to Iraq. I'm excuse me, I ran. Not when he fought Iraq, but I forgot whether the war, but we gave it. So they actually fly someone. But anyways, I looked up. Can and F-14 Tomcat actually beat a fifth-generation fighter. Because in the movie, they're talking about, it's the pilot, not the plane, right? And he's a badass pilot and whatever. So I looked it up. And there were all these military experts commenting on it. And they're like, hell no, not even, never. And so one guy goes- Not even a great pilot. No, that doesn't even matter like that. No, and you know why? Why? Because the fifth generations, this is what one guy wrote. He's like, and this guy's a fighter pilot. He goes, I will be in the air and I'll fire at you before you even know I'm there. Because I can get you from far away. You won't pick me up, you won't even know I'm there. That's why it's silly. He goes, you'll know I'm there when you're dead, that when you're in heaven, they'll be like, oh shit, I got shot down. And how many of those missiles did he do that rooster flare thing? Oh, the flares. Like, that might work once. Maybe, if you're lucky, right? I know, how effective are those? I don't think, there's no way, dude. I didn't know that. Oh yeah, you wouldn't even know. So it's a radar thing that you can't pick up? Radar, the distance, the locking, the technology that, you would never know I was even there. So if we're in a dog fight, it'd be like me and you fighting. I have other words. The Tomcats were built to be in a dog fight. And the new fifth generation is like, you're not even, you won't get in a dog fight. You're supposed to be able to kill them from far away. Remember, they made, each generation of fighter, they made to completely, you know, and I saw, I was reading articles on this. The technology that they create makes the previous, like, undefensive technology completely obsolete. Like, within a decade. Well, they don't even need fighter pilots, though. No. That's the, that's, I mean, they kind of alluded to that. Dude, everything's working. Which was, you know, that's where it's going. It's all going drones. Yeah. That's how I was, I was listening to that interview with the Palmer, Palmer Lucky, I think is his name. The guy who did Oculus. And now he's, I forget the name of his company for his defense company. And that's, so I guess China's like way ahead of us with AI and everything like that. Like we've been, we're way behind on defense when it comes to like artificial intelligence and drones and stuff like that. And that's a lot of their focus is like anti drones. Like now they have, they're ahead of us on the technology as far as what the drones can do. But nobody right now is building like a very good defense against, against other drones. And so, I mean, I don't, the jets, the carriers, those things are going to be obsolete in the future. Like why would you even sacrifice a potential life when you could go fly something that? In the movie, they hit nine Gs. Did you hit nine Gs? Yeah, 9.3. That's insane. So as we're watching this. It's insane. I don't know how to articulate that. In the, in the movie that they hit nine Gs and you can see one of them passes out or whatever all the guys. And so I'm explaining to my daughter, cause she's like, oh my God, like what is that like? What is that? I said, do you know Justin? So I didn't remember properly. So I'm like, Justin hit nine Gs. I said, we had some fans that flew in those exhibitions with jets and he got to ride up in one and he hit nine Gs. And she goes, what did he say it was like? I said, he said it was like every atom and molecule in his body. Like, compressed and you know. And she goes obliterated. She goes, why didn't you do it? I'm like, I don't want to go through that. And she goes, it's just not a big deal. You feel sick and you feel better. I said, he didn't feel right for like three, four days. Remember you told me? It's true. And the thing is the time length in between and forgetting, right? Like you're like, ah, you know, I feel like the worst part is I was all gung-ho after watching Top Gun again. Like, oh yeah. Like, I would love to do that again and try and beat that last score I got or whatever and like go for more Gs because well, so they showed that they were trying to allude that Tom Cruise got like 10 Gs by like pushing it with that next generation jet, right? And I'm like, no fucking way, dude. Oh, and now do you know that the plane that he's working on in the movie? What is it, a Mustang? Is that a piece of Mustang? Yeah. That's his actual plane. It is? Yeah, he owns that. Yeah, I knew he like has a license and he has his own plane. Yeah. So certain planes, even though they're obviously obsolete or whatever, they're considered some of the best of all time. The Mustang is one of them because it was so much better than all the other planes at the time. And so was the F-14? I was just gonna say I thought the F-14 or 16 was like that. The F-14 was like that. The F-14 was Navy F-16 was Air Force, right? I think, I'm not sure. I'm pretty sure. But I know that the F-14 gotten dogfights and was just supposedly, it was really good compared to its competitors. That's it right there, Doug? That's the P-51. That was his actual plane in the movie? Yeah, the one that he's working on. Oh, that. The P-51 Mustang. Now if he could fly that, would they allow him to fly the jets? Did he ever get to fly any of the jets? Oh, I have no idea. It's a very different plane. Yeah, I don't know. Like I think, I feel like they might have, you know, shot some footage of him, but like nothing crazy, I would imagine. What did the P-51 fight? What was the Japanese plane? Were they called zeros? Zeros, I believe. Is that what they called? Yeah, so. I do find it a bit ironic that Tom Cruise was yelling at people on the set about not wearing a mask, but wasn't wearing a helmet in the motorcycle. That's what I'm saying. What's the risk factor there? Like way higher. Way higher. Way more invisible. Way higher. Is it for Donnelly on there with him? What are you doing, bro? Connelly. Connelly, that's your name? And you're risking another life. Connelly? Is it Connelly or Donnelly? No, Connelly. Is it Connelly? Connelly, I believe, yeah. Did you pick up on that, how they incorporated that character, the female that he's, you know, kind of like got a romance with? So in the first one, she's referenced in the first one. Oh, yeah. Yeah, so there's a scene in the bar, you know when they're playing Great Balls of Fire and they're having a good time with. Is it Admiral's daughter? No, no, no. And they're playing Great Balls of Fire and Meg Ryan is like with them and stuff. She's razzin' him about how he's such a, you know, ladies man and all the girls. Oh, and they mention that. And she mentions her name. Oh. Yeah, cause I think it's like a friend of hers. And it might be at Admiral's thought. I don't remember that or not, but I know like she referenced, cause I went back and watched the first one again. Cause I was like, where did this girl come from? No, I thought they just like, like extracted her from Rocketeer. No, no, she was referenced in the first one. So they did a good job of even tying it back to that. Like she was like a girl that he went back and hooked up with multiple times. They did their homework. Oh, they did. They did a good job. Val Kilmer, now Val Kilmer, who plays Iceman in the first one, right? He actually can't talk, right? No, he's throwing cancer on his neck. Oh, so that was it. He does one of those, has one of those, what would he call it? Drake, yeah. So the interesting, I actually read, I think it was like a tech magazine like did a thing on it. They had to, so that was his voice on some level, but they had to patch it all together digitally, I guess through artificial intelligence. So that way it was like, it's strung it all together. So it wasn't really, like he was performing it, but I believe that, you know, they dubbed over it with... He never talked. Yeah, he didn't talk a little bit. He kind of real low at the very end, he was like real raspy. But even that, like I think they had to enhance it. Oh wow, really? Using AI, yeah. Oh, interesting. I think it was Doug who saw his documentary. Did you watch his documentary? I did, very interesting, very sad. So Doug, look up fifth generation Russian fighter. So in the movie, they don't tell you where they're going or what kind of fighters they are on purpose. They don't say like it's here, it's there. Oh, I didn't pick up on that. No, they didn't say that. But it's obviously Iran and it's obvious, and those are Russian fighters. So Russian fighters who were given to Iran to support. So it's actually like... I noticed that I was like, how did they make this such a neutral like, adversary? Yeah, they're pointing to like potential scenario, right? So that's definitely Iran and that's the, that was the fighter. Was it called? SU-57. Yes, SU-57 is their fifth generation fighter. By the way, is the worst fifth generation, I looked them up, so I know you guys know me, I'm adored, right? So I went crazy. Apparently that's the worst fifth generation fighter. So I don't know what we have in comparison to it, but when I was at the air show, they had like their, yeah, Raptor, yeah. So they actually had one of those. So it lifts vertically. So you can actually see the jet engine point down and lift it up and then it like hovers. Maybe that's a Hornet. Is that a Hornet? A Harrier? Or a Harrier? No, I think it was a Raptor. Is it? Yeah, I'm pretty sure. You know what's funny? Finish telling me about that. What about, you saw one? Yeah, I saw one and so it like, it would go super slow with the front end up and just kind of hovered over everybody and then went like super solid. So it needs no runway space? No, it just lifts up. Why aren't they all like that? No, okay, so hold on a second. No, it's not the, you're talking about a different one and I think it's called a Hornet or put American fighter jet vertical takeoff. Yeah, it's not that one. It's a different, I know which one you're talking about. Yeah, it tripped me out though. I was just like, wow, look it. Yeah, cause you only think of helicopters being able to do that. They're loud as hell, dude. Two. So the engine's. It's F-35B. Okay, is that what it is? Yeah, yeah, you see how it's pointed down like that? Lightning too. So, and then it adjusts and then they just go super solid. Apparently the jets now are not designed, they're all designed for air to ground. They're not really designed for dogfights cause it's kind of like, there's no, yeah. You know, cause the technology is so advanced. They're gonna hit each other. They're more concerned with long range missiles and everything. Now, if you ever, have you guys ever read about the dogfights that happened in World War II? Those are crazy. Like literally they're close and they're circling around each other and outmaneuvering each other and shooting machine guys, they didn't have missiles. And it was like crazy skill against crazy skill. Was it World War I or World War II with the red baron? That's one. One, yeah. Yeah, with the bi, the bi, the two. Yeah, the biplane. Yeah, yeah, yeah. Those were, yeah, those were the days. Yeah. Those were the days. You see it by yourself? Yeah. No, I want my daughter. Oh, you want your daughter? Yeah, yeah, yeah. Just you and her, huh? Just there and I. Dom didn't go? No, he's already watched it. Oh, he already saw it. Yeah, so I... I wanna watch it again. It's good enough to watch it. I mean, especially in theater. It was definitely a theater movie. Yeah. You know what I hate though? Oh God, I hate it when this happens because I'm torn on what I need to do. We sit down in the theater and I'm sitting next to, this happens to me sometimes, the most obnoxious people of all time. There's this couple over there. Just, they're talking like normal volume and the guy has to comment every damn thing that happens on the movie. And I'm with my daughter. So I'm like... You throw popcorn at her? So... I mean, do I wanna say something? I've done this before where I turn my head and I go keep it down, right? And then, but I'm like, what if he, what if he says something? He's got my daughter here and whatever. Smash his face. Yeah, like, I remember, yeah, years ago. You wanna know something funny? Years ago, I went to the movies. She's got a poop in the hospital. I went to the movies and somebody, somebody did that and they were loud. And I said, hey, keep it down. And he stood up and then I pushed him into the curtains and then he sat back down. It was, hey, here's the best part. People in the theater applauded. They were like, like 20 people clap but after I did that, they're like, all right, well, I hope that's the end of it. Because you have the curtains on the side of it. You need a bouncer, I guess. I pushed him into the curtains. That's what he's got to, you know, I was so surprised by the price to rent out the whole theater. Oh yeah. I anticipated that to be way more expensive. Like, I would have thought- What is it, like 350 bucks? Yeah. Small theater. Yeah, have you and your family? I mean, damn, the weight tickets are like 20 bucks ahead. You go with five people. You're already halfway there, damn, there. You know what I'm saying? The whole family and he's split it out. Yeah, you go, you and, you know, if I were to go with you three and then we all have our family. Now, you know what we should do? You know what we should do? Rent it out. Yeah, but the next, you know, there's like every once in a while as a movie comes out that we're all excited about. Yeah. We should anticipate that and book it. I want to take the kids to go see Minions. It comes out July 1st. Oh, let's do that. Yeah, yeah. Minions is always good. Yeah, that'll be a fun one and it's like we can take the kids out. Is there any good movies that we like though that's coming out soon? Well, I mean, this Avatar, but I'm not. I mean, like, oh, yeah. I mean, I definitely want to see that in theater in 3D because it's like just a visual. Why are you knit about it? Do they go like shoot even more well? No, I like that. I like Avatar. It's great. I don't know. It was a movie based off the visual. You know what I mean? Like the story was okay, but it was predictable story. It was the visual that it was all about. And I like to have a good story. So it wasn't a bad one. Well, you got to think it's James Cameron doing it again, right? Yeah. I mean, you would think that he's got to push the boundaries again, right? I mean, that was what made it so great was, you're right. It was like visually. It was. It was creative. I believe this shot like three in a row. Like over. That's right. You're right. I remember that what they did our day. So they've already had this. We have them banked. Oh, so that kind of sucks about that. Is that it's not going to have probably the cutting edge stuff. What's I mean? It's like leading into the next which. Also, it just doesn't sit with me well. That the dude sold out the human race for some alien Tang. What do you think? It makes up for it in this one. I don't know. It's yet to be seen, but we'll see how it goes. Tang will make you do crazy things. Alien. Lifting that tail up. You know? I know. Whoa, dude. Too far. Right. I'm recounting what happened in the movie. That's where the tail, the tail's coming out. God, you guys have a sick mind, Doug. What are you thinking over there? Is this a bestiality? Anyway. Good board. This would be a good transition. This is a good transition to talk about sausage. So Butcher Box. Butcher Box sausage is delicious. Hey, have you guys get the sausage from Butcher Box? It's so delicious. It's really good. Double it up. It is really good. I actually haven't got it from there. Listen, okay. I like... Okay, everybody's making fun of me. I'm a big sausage fan. Nobody's surprised. You don't find good sausage at the grocery store. You just don't. It's always garbage. You're just eating them. It's just bad. Butcher Box sausage is really good. It's the pork thing, right? It's the best sausage that I've found. I think they have the best ribs, hands down, for sure. It's gotta be the heritage pork. But you gotta do it yourself. You gotta season yourself, because I did the pre-season stuff. I'm not as happy as I am doing it myself. There you go. Yeah. I have it for breakfast all the time. I have a negative commercial. So my sponsors get bad at it at my time. I'm just saying. I was really excited about it, and I was let down a little bit. So I just gotta keep it real with my audience. I did it. Well, it's not gonna be as good when it's already made. You gotta make yourself. Yeah, but I was hoping it would be close. It's not even close. Like the ones I make that you guys have had is not even... That's more of a convenience, I think. Oh, it is. I mean, what's nice, it's already pre-cooked. So if you were in a hurry and you really wanted ribs, you could eat it up. And it is good for that. I mean, it's definitely better than going down to some rib place. We literally had a sponsor once. And I got to see who they are. We had a sponsor once. They actually wrote us a letter, or not a letter, an email, because Adam's like, great product tastes like shit. I can't stand the way it tastes. They're like, please don't say that if I don't. I think it's working, but it's horrible. Bro, when I set up all these partnerships, that's in the claws, dude. You can't tell us how to say or talk about the process. That's true. You pay us to mention it, and we will mention it, but I won't keep it real, if that's how I feel. You want to know what's funny? So you know how we did that episode about reasons why you should not become a personal trainer? Oh yeah. You called that. I predicted this. You called it. You called it. Because I know fitness people. We laughed, so Sal came up with the idea. Okay, I'll give you your credit where it's due. You came up with the idea to do that episode, and we all kind of laughed like, oh, that's gonna be great. We're gonna tell people not to become a personal trainer, when that might be the future of our business. And Sal's like, I already know what'll happen. We're gonna tell people not to, it's gonna motivate them to do it. Yes. Every trainer and coach is sharing it right now. It reminds me of those motivational speeches when you go somewhere and the guys, there's like 300 people on this. Only 10 of you are gonna make it out. If you're the rest of you are gonna fucking fail. Everybody cheers. Yeah! He's not talking about me. No, he's talking about you. No, you know why? Because real trainers and real coaches, people who've been doing it for a long time have a deep passion that resonated with everything we said. Sure, sure. Because they said, that's true. That's true, that's true. And that's why this is a hard job and most people can't do it. And then you feel proud that you're the one that does it and you love it. But yeah, people are sharing it like crazy. No, it was accurate. Hey, I meant to ask you, how's, because you're dad here, right? So, and you have now it's been what? Dom's been here for a couple months now? Oh yeah, my boy. Yeah, has it been two months now he's been here? Yeah, I think so. So what are you feeling? Oh. Are we gonna keep him? Are we gonna fire him? He's gonna be made for this. That's a good time to tell him right now. He's gonna be editing this. He loves it. He loves it. On pins and needles. He loves it, you know what he did? So, you know, we had that meeting with everybody and I said, hey, show us when you guys do edits that are cool, whatever. So he pulls me in there and shows me edits and stuff that he thinks are fun or whatever. And he's making fun of us, which is perfect. I think it's a great addition. For everybody that watches this on YouTube, it's so much fun, like, so we're doing this whole sappy, you know, tell everybody in the group like how much you mean to us and all stuff. And then they thank God, they brought some levity and they turned you into like the Terminator. Yeah, I was like, I was dying, dude. Thank you, that's perfect. Speaking of which, that kid, I swear to God, man. So I gave him blue light, I gave him some Felix Gray glasses because he's on his computer late at night and it does mess with the sleep. He definitely can get insomnia. So I'm like, where are these? Okay, so yesterday I go to pick up my daughter because they're at their mom's right now and he's taking a nap, right? It's like, this is like four o'clock at night. I'm like, what's going on? He comes out cause he hears me say hi and I'm like, what's going on, dude? Is your sleep? Like, no, I'm not sleeping good. Oh, where's your blue light blocking glasses? I can't find them. Come on, dude. Come on, bro. You gotta wear your blue light blocking glasses. Could it be more of your son? We need more. Could it be more of your son? I need to get more. Hey, don't give him, let me tell you his idea though. Don't give him leverage, Adam. The same thing that we have to do with you, you have to trick him into thinking it's his idea. So that's what you gotta do. You can't tell him to put the book. We actually discussed this all the time. Yeah, yeah, yeah. How can we make this Sal's idea? Yeah, yeah. You know, like should we write it on the wall? We should. We could give him a little set of clues. Yeah, like subtle messages on the table. What were we just at? We were just texting. Right at the sand. Last night was about Andrew Schultz, right? First of all, Andrew Schultz, Justin found like when he was just coming up, right? Loved him, dude. I was like reaching out to him and trying to get on the show. Before Joe Rogan, before he got all famous and stuff like that, Justin was on to him a couple of years ago and was like, oh, I'll check this guy out. I really like him. I started following him after that. Recently, I listened to an interview that Andrew Schultz did with Logan Paul. I think I even brought it up on the show. You did. I did, didn't I? Yeah, I talked about it and that. And then yesterday, you know, in the thread, Sal was like, check this out. You know, it's Andrew Schultz doing an interview with people. Well, if I could, where were you when we were all talking about this? I know you guys had talked about it. He was right here in the room. Yeah. I know you guys had talked about it. I just hadn't seen him yet. And I agree. He's, he's really hostile. He just like entered in there. You know, just all of a sudden pop up. There's like, there's like magnet letters on the fridge. What does this say? Oh, wait, that's a good idea. You think we're joking. Anyway, I got to get him another pair of Felix Grace. So that's a... Do you guys, I have a few pairs actually. I think I have them up to like four or five pairs. Yeah, I have two. If you have another one to spare, give it to our newest editor. No, I do. I really, I don't, what choice is this? Do you know which ones he wears? Oh gosh, I forgot. I can't remember. He'd probably be Nash. I would think you would. I think maybe. I would think he'd be Nash because he's got a small head. I don't think he's got a big head. Yeah, I'm not in justice. He's selling him a melon head. Hey, you guys want to hear a funny study that I read today? A funny one? Well, it's weird, right? So the scientists wanted to study if, I don't know how they come up with these ideas sometimes. Do people's sexual preferences, like in other words, who they consider attractive? Do they change if a person's hungry versus if they're fed? That's interesting. That is funny. So they took people... I know my grocery shopping changes. Well, okay, so here's where they came up with the idea because at first you're like, why would they come up with that? Lots of behaviors apparently change if you're hungry or if you're fed. Not just grocery shopping, but lots of different behaviors tend to change because getting food is so wired into us because for most of human history, that was a big problem that if you didn't have food, your body and your brain would change your behaviors in a way to get you. Like are you attracted to different types of disease? Okay, so I'm gonna... Can we speculate on that? Yes, yes. I'm gonna speculate that the hunger you are, the more promiscuous you are. Well, no. Because the way I think evolutionary, you're like, oh shit, I might not eat ever again. I might die, so I need to... Make it happen. Yeah, I need to have a baby. Okay, so that's not what they tested. What they tested was preference. Like more thickness, yeah. Because you're hungry. Justin hit it on the... She like more thickness? Yeah. So you would go for someone who looks like they have extra calories to spare. He's a little heavier. Oh, wow. When you're hungry. When you're hungry. So when you're hungry, your tendency is to pick, you know, partners that appear to be a little bit rounder, a little bit heavier than if you're full fat. Shut up. Yes. Now this makes evolutionary sense because if you have trouble finding food, you wanna mate with someone that is gonna be able to at least... Dude, it looks like... And can take care of the baby a little bit, right? It's like, I ain't got food. Oh, you got some food on you. Looks like so you'll be able to take care of the baby. Now there's another study. The milkshake brings a boy's yard. Yeah, there's another study that's kind of related that shows that the more stressed you are, so if you have high levels of stress, you're more likely to seek out women who are thicker and heavier. Then if you're not very stressed, then you're okay with thinner, skinnier people. And I think it's similar because stress was so closely related to food so they think they might be kind of connected. Why? I know, right? That is kind of fascinating. Now is this like controlled study where they're showing them images? Yes. Oh, okay. Yeah, so they would take the people feed them. Depriving them of food. Or then fast them and then they'd show them different images and they would digitally change the face to make it a little heavier, a little skinnier. And they found... What a trip, that's hilarious. Isn't that funny? Isn't that hilarious? Yeah, that is hilarious. What an interesting thing. I'm like, how can people use this, right? To create leverage? Yeah, you know what I mean. Like, you know, a girl and a guy, they link up on what is that app or whatever the dating app. And she's like, oh man, I want them to find me attractive. She's like, hey, you should fast all day because I'm gonna take you to a nice restaurant later on. Okay, I would eat all day long. Well, I've always thought it's fascinating how we all have, like everyone has a unique type that they're like attracted to. And it's like, you know, how much of that is like, things like that, how much of that is like, you know, born into you already before you even got to a place where you were attracted to other people. Like, how did that all develop? Is some of it experienced too? Like, is it nature and nurture? So it's a combination and there are some commonalities worldwide, but they're not, but like size varies dramatically. So it's like, and they did this with women. So in some countries, you know, it's preferable that women are smaller and other countries much bigger. And so scientists were like, well, what's the evolution? Like, what do we have in common? It's the hip to waist ratio. So whether you weigh 180 pounds or you weigh 100 pounds, the hip to waist ratio was the same in all these countries and why they connect to successful childbirth. So, but culture does influence size. Some cultures like them, they have ears, some cultures like them. What about things like even like hair color and eye color and skin tone? Like, what makes us more attracted to that? Healthy, so healthy skin. So skin, teeth, it was skin, teeth, and I forgot there was another one. So if you have healthy teeth, so like a healthy smile and healthy skin. Why? Because those will signal to you disease. For most of the human history, if you met someone with missing teeth, they're probably not healthy. Well, I'm sure too, there's some Freudian stuff in there in terms of relating to how you grew up and like your mother's level, yeah. Well, I mean, it's the gross thing to talk about. It's true though, right? They say that a lot of times that you end up dating or marrying your mother and the same thing for women and marrying and dating their father, right? Like someone that has similar attributes. I don't know, I mean, I think so. I know for me, it's like, so right now. And I think that has less to do with like your mom or your dad and more so that that's what you connect to what is normal and healthy. Partly, yeah. If you're raised, and let's take the bad example of that, right, and you have your father was abusive to your mother and you have that, a lot of times people fall right in that. They end up marrying someone. Well, because they tolerate it. Because exactly, they recognize that as normal behavior, whereas if the opposite was true, they didn't have that, they would see that as normal. And maybe they're less tolerable to somebody who is willing to do that. So I think it's less to do with like, oh, I'm attracted to a woman that looks like my mom. And it's more like there's actually, there's characteristics and attributes about her that I recognize, which that goes back to the book Hitmakers that I tell you guys that there is in human psychology, there is this part of us that we want familiarity. Like as much as we love novelty, which was true, we also want familiarity with things. And so, okay, I want this, a different, I obviously don't want my mom. I want something different, but then there's things that I want to be familiar. Like, oh, I love the way that she's to cook or the way that she used to hold me or hug me. I want someone that's affectionate. Like, so you start to gravitate towards that. Maybe, I mean, for me, I find motherly actions and stuff like that so attractive. But my mom, and she was a mother of four kids, I'm the oldest, so I saw her take care of three babies. My mother's very motherly. So like right now, Jessica's pregnant. She's got a radius with her, and right now she's on vacation, she's sending pictures. And she's so, to me, so beautiful. And I don't know if it's the motherly thing or what the deal is or the energy, but I find her so attractive. You know, what's interesting about those studies, a studies on that, Adam, is girls that don't have a secure male role model. So that don't have like a secure dad that's there or don't have a secure relationship with the male. They are typically far more promiscuous as they get older. And the theory is that they, throughout human history, a female required a male for protection, especially if she got pregnant. And if she didn't have one nearby, her having sex or sex was a way to attract. So they become more promiscuous to try to get that connection and that security from other men. Really, you know, so all the jokes, you know, about daddy issues and stuff, there's a little bit of truth. Sure. Like that, you know, come to that. Yeah, of course. Yeah, it makes me sad when I talk about that kind of stuff. Oh, really? Yeah. It just motivates you to be a good dad, right? I think that's what it is. Oh, of course. It just makes me sad for the biggest thing. Oh yeah, for the people that unfortunately didn't have. I mean, you can have the positive side to that. I mean, I'd like to think that I'm an example of that, right? Statistically speaking with my father having suicide and the childhood that I grew up in, I was supposed to go down a bunch of other paths. But if you become aware, I think, like I became aware at a pretty early age. Yeah, you're an anomaly for sure. You, you, you know, and I actually think it worked to my advantage because I was so adamant about going the opposite direction. I didn't want to go down that path. I was consistently, you know, reflecting and paying attention to my behaviors and the things that I tended to be drawn to, knowing that, okay, I grew up in this environment and these are the things that I think are normal, but they're not and they're not healthy. Therefore, I need to be very active, like proactive about, you know, where, where I, you know, let my life be influenced in the future. And so there's some positive things that can happen. I was in the same article that I was, I just told you about the, with girls and promiscuity, they talked about boys and not having a strong male role model and a good connection with a, with a man or a father that boys, what they learn from a strong male role model is temperance. They learn a lot of temperance, meaning boys or men can be out of control, aggressive, you know, it's like hypersexual and having a strong male role. The role model shows you to be controlled, temperate, to have responsible. That was the other one thing, responsibility, because we don't have a biological clock that says, by the way, if you ever watch little boys and little girls play, I know I'm being stereotypical, but generally speaking, boys and girls play differently. Girls play like they're already taking on responsibility. Boys play like they're breaking shit and going crazy or whatever. And so they, what they learn from their dads or from male role model is responsibility, temperance. And boundaries too. And if, yeah, and boundaries, and if they don't have that, what they do is they look at media, for examples of masculinity, what does media tell you? Oh, you know, be aggressive, bang locks of chicks, no responsibility, just make money, like whatever. And so they end up having this kind of like, what they call toxic masculinity is hyper machismo, that's not even good. I mean, that's why rough and tumble is so important, like with your, your kids, right? Like it's, you know, I knew that going into being a father because I'm older and I understand that, but it's not like I actively think about that. When I do it, it's, I find it very interesting how it's almost animalistic in us and how I naturally just do that. Like it's not when I go and wrestle with my son, I don't go like, oh, I should do this, you know? There might be some fathers that need to do that because maybe they weren't trained or taught to do that or it's not normal, natural. But I find it very natural. It's so funny that it's like, it's just, if my son comes over, it's just, it's natural for us to right away start wrestling. It's a trip because you see, and I've noticed this myself because I've, you know, done a lot of like wrestling and whatever and like trying to like get rough to the point where it's borderline, but they know I'm never gonna hurt them, right? And so that's the whole thing is like figuring out like where that lies in terms of like where it's really gonna hurt or you know, you're gonna put damage on somebody. And so therefore when they get into these kind of scuffles with their friends and they can just play fight and all that, they know where that lies, but I've noticed some of their friends that don't have that kind of interaction, didn't grow up with a lot of, they freak out and then they'll go too hard and then they actually will throw a punch or like, you know, they'll do violent things that go beyond the boundaries. They don't know how to what the boundaries are, what the limits are with play because what happens with your boys when you wrestle with them, inevitably when they're little, what do they do? They'll hit you in the eye or something and then you'll stop, say no, no, no, don't do, or they'll bite you. No, no, no, we're not gonna play like that. You gotta be a little bit more gentle. And then they learn those boundaries. And then with girls, when you rough and tumble with your daughters, they learn that they can be physical with a man and it be safe and it not be whatever. So they're comfortable with a man that is showing them that they can trust them or whatever. So that's also why it's important to wrestle with your daughters. So they know that kind of stuff. So anyway, yeah, really, really cool stuff. So, hey, did you guys know that they are pretty close to an HIV cure? Really? Yeah, I just read a study where they took a woman and through some gene therapy, her body actually eradicated the HIV virus. So we're getting close to a cure for HIV. I mean, we've already got to a place though where it's like totally livable with now. Yes. Like, I mean, that since the 90s when it was... Well, I mean, Magic Johnson looks healthier than other people his age. How the hell did that happen? I know. It's so crazy too, right? Cause he was right in the heart of it when it was really scary, but then obviously got a lot of the cutting edge. HIV was a death sentence before. Yeah. When he got it, it was. That was what was so crazy about it. And then we see where he's at now. I mean, it looks amazing to me. Yeah, yeah. So anyway, pretty interesting, exciting. Hey, check this out. You got to check out a company called Olipop. So they make drinks that are healthy for your gut. They're only 35 calories, but they taste like the sodas you drink when you were a kid. I'm not making this up. They're delicious, but they're good for your gut. Almost no sugar, only 35 calories, no artificial anything. Go check this company out. Now I recommend the Variety Pack. That's a great way to try out all the flavors like root beer and vintage cola, strawberry vanilla, orange squeeze, cherry vanilla, ginger lemon, classic grape, and tropical punch. That one's my favorite. Go check this company out. Get the Variety Pack. See which one you like. I promise they won't let you down. Great company. Go to drinkolipop.com. That's drinkolipop.com forward slash mine pump and then use the code mine pump and get 20% off plus free shipping on your order. All right, here comes the rest of the show. First question is from the Jillian Warwick. Other than doing a dumbbell bench press, what are the best moves to improve and increase your barbell bench press? All right, to be clear, nothing is gonna get you better at your bench press than practicing the bench press more. There's specificity when it comes to strength. So that's always number one, right? If you wanna get better at the bench press, you need to practice the bench press more often, practice doing maybe pause benches, different types of techniques, rep ranges, intensity, that kind of stuff. Narrow grip, wide grip. But this person is obviously pointing to like other exercises or movements that may contribute to the barbell bench press. They mentioned the dumbbell bench press. I think that's a good one. I think the incline press for a lot of people makes a big difference. I think what is most novel for you, for the chest is going to, if you've been a lifter for a while, right? We're gonna assume this person's been lifting for a while and they've probably hit a plateau on their bench and they wanna increase their barbell bench press. They already do it consistently in their routine. What else can I do? I think some of the most novel exercises related to your chest that you don't do, right? So that's what I mean by novel, right? So if you don't, let's say, and I know Justin's a huge advocate of this exercise and it's not something I commonly use, is like really deep dips. Oh, I was gonna say that. I knew you were. And it's not something that I would do. It was my content. Right. But my point is, I mean, it aligns because I don't think a lot of people think to do deep dips for increasing your bench strength. But, and so it's a novel exercise. And really that's more so than it being magical because it's deep dips. It's because not a lot of people do it. The reason why inclined bench press took my regular bench press through the roof because I avoided it, because I sucked at it. When I was in my teenage years, early 20s, I hated inclined bench because it took me forever to get the big wheels on the flat bench. And there was no way. You're not gonna do the quarters. I was not gonna drop down to the quarters. So I waited until I was benching over 225 on the flat bench to even go to inclined bench where I could at least do the wheel on there. It took me, but I've told this story on the podcast before. The most, the most chest development and the biggest and strongest my chest ever was with barbell bench pressing was when I went on a kick for about a year of I, my goal was, can I catch my inclined bench up with my flat bench? And so I inclined, inclined dumbbell press, inclined bench press all the time. And the thought process as a trainer at that point was, I knew that I neglected that. I knew that I didn't do those movements that often. In fact, that was back in the days when I was even doing decline bench press because it was easier and I could do more weight. So I did decline and I did flat and I occasionally did some inclined work but I didn't like to because it was hard. So it was so beneficial because it was so novel. I think that's the key here. Well, speaking of novelty, and I'll give you kind of a different angle to this whole thing, which I, is another one of my kind of go-tos in terms of like, if we're talking about stability of the shoulder in general and like what we tend to neglect, neglect. That's a new word for your library, neglect. So to neglect the most rotation. And so that's just mainly from the perspective of trying to keep your shoulder in track and supported. So if I have any kind of lateral stability issue, if I'm in my bar path or just any kind of taking me out of that good bar path line, to have my muscles respond accordingly, massively beneficial for performance. So to work on rotational movements, for me, I bring up Indian clubs, doesn't have to be that exotic. Like you could just take a dumbbell and do some kettlebell or dumbbell halos around your head and just get like more external rotation of the shoulder to be able to respond and to keep your shoulders in a good optimal position so that way you perform better in your life. That's because that typically tends to be the weak link with people. Average person, right? I love that tip because I actually was late in my career. It wasn't until we started hanging out, you got me to do Indian clubs, Mace, way more. And I wasn't at the time thinking anything to do with my bench press, but that's actually what I noticed. I noticed the strength because I had now had so much better stability, shoulder stability that my benching got better. And it wasn't what I was thinking. I was doing it for good shoulder health and shoulder mobility and I was trying to incorporate that. But as a side effect, I noticed that my bench became more stable and I got stronger there. The best, in my experience, the best non-bench press exercises that have the best carryover to the bench press include close grip bench presses, incline presses, overhead presses, overhead presses tend to have a really good decent carryover. You wouldn't think it because it's such a different movement, but especially when, I mean, a full range of motion. Overhead presses. And if you add the stability component, a balancing it over your head, because then you get that kind of shoulder strength stability that we're talking about, what Justin's talking about, and then you still get that kind of upper chest to dig yourself out of the hole from what you're talking about. You could do reverse grip presses and floor presses. Those are all really good power lifting. Those are power lifter auxiliary movements for the bench press. That power lifters have identified to really have a decent carryover. But again, I do wanna stress this. No matter what exercise you're doing, usually to get better at that exercise, you practice that specific exercise and you change the tempo and you change the rep ranges and, but you do that exercise itself. Well, hopefully too, this person is going to or already owns MAPS Power Lift because this is part of why we wrote it too. If you're somebody who specifically wants to see an increase in your squat, deadlift or your bench press, that's the program for you. Cause that's something we, none of us said, but it could also just be your programming. So I don't know how you're creating your programming or what like that, but you know, just having random times that you're doing your chest and there's no rhyme or reason of how you phase in and out. Or if you're not doing anything like that with your programming, it could be a programming issue that could totally get you out of it. So MAPS Power Lift is specifically designed to bring up those three main lifts. So if that's one of your goals, that should be something you're trying out. Next question is from James Ayers 95. What are your thoughts on doing wall sits to help build the quads? You know, wall sits, when someone says that to me, so I don't think, this fell out of favor, but when I first became a trainer, I hated them because, Oh, it seems so pointless. Well, trainers would just throw them in all the time as a way for them to not train their clients. You know, it was a kill time at the end of a session or something. Yeah, oh, here you go, do a wall sit. It was hard. Yeah, and they just have them sit there and burn. So now that being said, if the program properly, a wall sit really is an isometric. And isometric exercises are excellent for building strength and muscle in combination with traditional strength training. Now, I personally, the way that trainers tend to program wall sits is at the end of a workout to fatigue someone. I like doing it at the beginning. I like isometrics before going into full range of motion strength at training exercises because it helps connect better to the muscles in my experience. Right, do that and then go over and do some front squats. Yes. Now you've lit up your quads and get them more responsive. I like that as a tip. It's funny because I feel like this exercise became what the plank became in terms of like a flex. Like, so people like start doing it for an exaggerated amount of time. Stacking weights up. Stacking weights on it. You see like standing on each other on top of each other. And I'm just like, are we supposed to be impressed? No, we're not impressed. Just go do something that actually moves the needle and work on that. But it's not like an invaluable exercise for, I do see it as a good primer and at least for your quads to kind of get things going. Well, I think that's, I don't think any of us would program it as a standalone exercise to build the quads. I think we would use it to complement something else. Of course. Right? So a lot of like, a squat isn't just a quad exercise. You've got a lot of glute. You have hamstrings involved, right? You have a lot of stuff that's going on in like a barbell back squat or even a front squat. But how could you put more emphasis on it being on the quads? Go do an isometric, you know, wall sit first, then go into that. And then you're really gonna put a lot of emphasis on the quads in that exercise. So that's a great way to, I think include it in there. But it by itself is not gonna compare to a squat. It's not gonna compare to a front squat. It's not gonna compare to a lunge. It's not gonna compare to a step up. It's not gonna compare to a leg press. All those movements are going to, I think build more muscle. And the other thing too with wall sits is it is they tend to create, it tends to turn into a isometric endurance movement. Which is fine if you're looking for isometric endurance. So like grapplers like isometric endurance when you're holding someone, right? So that's okay. But if you're looking to build strength and build muscle, you wanna use isometrics the same way you strength training with a high amount of exertion for a relatively short period of time, 10, 15 seconds. So if I did a wall sit and I wanted to build strength, I'd get in that position and I'd really squeeze and try to push my feet away from me for 10 seconds or even better get underneath a bar that I can't move and try to move it and drive without moving, right? So it's an isometric drive for 10 seconds and then rest. Like that's more of a strength building, muscle building isometric. So just because it's isometrics doesn't mean it can't, it doesn't follow the same endurance, strength, you know, type of path. I'm so glad you brought that up because we most see it commonly used as an endurance thing. Yeah, how long can you sit there, you know, for a minute, two minutes on the wall and how much weight can you stack on while holding for a minute, two minutes on the wall? You know, and I think this became popular, it's sports, right? So we did this in basketball. Now in basketball, it makes sense to do that because the defensive position that you're trained to get into is you sit in an isometric position and you're sliding left to right and that's a good deal. And guys were always tired and fatigued there and coach would always be yelling as get your ass down, get your ass down because you were tired, your legs were tired from that isometric position of being bent at 90 degrees the whole time and getting down to play defense. So that exercise has tremendous application for an athlete in that example, but for a client who's trying to build their quads, doing a wall sit for three minutes is not a good strategy. Next question is from Just Josh. If someone is starting off in their fitness journey with little to no experience, how would you introduce them to lifting weights? Well, you know, of course this depends on who I'm working with, but remember strength training really is, can be boiled down to this. It's using resistance and it doesn't have to be external resistance. Oftentimes it's not, oftentimes when you work with the beginners they're body, it's using resistance in a way to build muscle and build strength. So that typically looks like reps that are around 10, maybe 10 repetitions. You can be as high as 20 or so, but usually it's around 10 with a sufficient intensity. Of course this depends on the person's fitness level, but their beginner, you don't need much intensity to stimulate muscle and strength. So what does it typically look like with the total beginner? I'm doing a body weight squat with control. I'm doing a elevated pushup usually, not even off the floor, but rather on an elevated surface. I'm doing an elevated body row either with suspension trainers or holding onto a bar that's higher than having them be perpendicular to the floor. I'm doing a very light shoulder press or some kind of a split stance holding onto something for balance. It's really basic to, and it's appropriate for them and that will build strength in muscle. Could I take that person and put them on a leg press and put them on a bench rest and hammer them? I could, but not only is it gonna not be appropriate, actually they'll progress slower, it's too much. So always consider that. How do I get this person to get strong? Will you do more than they're used to? If they're doing nothing now, that doesn't take much. Well, there's certain body positions that you have to be able to have control over first. And so I think that, that's why body weight is ideal. And isometrics do help with this in terms of at least working their way through that communication and that recruitment process. So having somebody in a split stance, just maintaining that balance control, having somebody in a squat position holding it down at the bottom, like working on these just basic things, elevated push-ups and finding out where their depth capability is there. An overhead position, do they even have the ability to raise their arm over their head completely? Not just in front, but completely over their head and do that with full support. So they're just like sort of checkpoints, joint by joint you can do in terms of like their ability level. And then we start to load those same positions as we move along. But in terms of like keeping it narrowing it down to like five, I try to really like not overwhelm people in the very beginning. So just like limiting it to three to five, like the most basic movements you can. I think we talked about this in terms of like a dip, a lunge, and the pull-up. Something like that where it's like, you're kind of covering the push-pull and the legs within just those three exercises that's gonna move the needle the most. The hardest thing to answer a question like this is that it's like we kind of categorize people as like beginner, intermediate or advanced. And it's like within each one of those categories is like 50 levels, right? So, and what I mean by that is like, I've had somebody who's fresh off the street, haven't weight trained, done anything, really exercise in years or like that, and been able to start them on a MAPS anabolic type of protocol. Especially if you count pre-phase, right? And move them in that direction because maybe they have an athletic background or they have good proprioceptions. Those are young and they can move. Young, good body awareness or whatever. And so I would still categorize them as a beginner. They haven't weight trained until they got to me, but they have enough body awareness and conditioning that I can get them there. Then I can have another beginner, okay? That starter is too much. MAPS starter, which is really, this person to me I think is MAPS starter the way we program that. But they're even too decontituted of that where our workout was getting up and out of a chair for the half, for a half hour, you know? And lots of breaks in between and standing and balancing on one leg, you know? So, and this is where I see like, you know, and we've came out and made fun of the whole stability thing and how that was a kick. You know, it's like anything in fitness. There's some really good value or truth to something and then we bastardized it and then it falls out of favor. And I think that's what happened with stability too. I think there is some tremendous value in a lot of these kind of goofy stability exercises that people mock and make fun of because I think the wrong person is kind of doing it. But for someone that is really decondition and they can't even balance on one leg, like that becomes an exercise. And I might include things like physio ball and dyna disc and things like that to challenge this person's stability because that is already meeting them where they're at. Sal talked about like, where is this person at and meeting them there? Well, this person can't even stand on one leg. That's probably something we should be able to do before I care if this person can back squat 135 or overhead press a certain amount of weight. MAPS starter would be ideal for, I'd say, most people. A good chunk of beginner. So if you're a beginner and you're watching this or you're a loved one that wants to get started, that would be the program to start with. Next question is from Anna Siege. Steph, how can I improve grip strength so I can hold heavy dumbbells when doing Romanian deadlifts without having to use straps? You know, the thing with grip strength and the reason why so many people, we get questions like this all the time. The reason why grip strength is an issue for so many people is the only time they ever test or strengthen their grip is with exercises that where they need to have a stronger grip, like a deadlift or a Romanian lift. And usually they don't do enough of it to really to get the grip to catch up to the rest of the body. And I do want to be very clear, like our hands are meant to be extremely strong. I mean, we're primates after all. I mean, maybe not like chimps, but we have hands that can really get strong if you train them appropriately. So if you want to get a stronger grip, it's as simple as, and we'll get into exercises too, but it's as simple as programming a few sets of grip exercises at the end of, let's say, an arm workout, really. And most people don't do that. Most people have zero hand or grip direct forum work anywhere in the workout. And their hands are just as strong as they need to be to be able to support their exercise. I was just gonna throw a little fun fact in there that you know that the pinky, and I think it's the ring finger, were responsible for like 80% of your grip strength. Oh, really? Yeah, so your thumb and pointer finger, middle finger are more just for the dexterity of it and holding it in place. Oh, wow. Interesting fact there. I had no idea. I was gonna bring that up in the intro, but you know, it seems appropriate here. But yeah, I mean, really it's just it's repetitions and training your hands to be able to withstand that amount of force. And so I like to do like farmer walks for this all the time just to maintain like a longer endurance of that same amount of force that I could hold. Cause a lot of times what fails first is the fatigue. Cause I mean, and maybe initially you can lift and then you can hold it, but the longevity of that or like the duration of that is the issue. Well, here's something along those lines though. I do wanna say this is that oftentimes what'll give you a great contribution with stamina is just to get stronger. Yeah, okay. So that's the direction I'm gonna go with this because I'm at some of the weakest I've ever been on my grip strength in a long time. Like my grip, that is the, if I were to go deadlift right now, what would limit me from going beyond 350 would be my grip, not my, you know, my glute hamstring and back strength. And a lot of that is cause I just am not consistently deadlifting and or doing farmer carries like I was. And the only thing that I did when I got to a place where I could barehand grip 550 pounds and deadlift it was I was deadlifting three times a week. And occasionally doing farmer walks in there. And that's all I had to do. And I just, what I did was I didn't progress the weight until my grip was strong enough to hold it. And so I just kept working that, working that weight and gripping it and then adding reps and adding reps. And it was just, I was so focused on deadlifting that my grip strength just came up with it. And now my grip strength is tremendously, I mean, I'm like a couple hundred pounds weaker in my grip strength right now than what I was just a couple of years ago. And I know it's just because I'm really, it's just because I'm rarely deadlifting right now. It's like I intermittently interrupt my training with a deadlift session where I was deadlifting three times a week. So sometimes if you want to see your, you know, your deadlift, you know, grip and strength go up, like just deadlift more. Yeah, but, you know, people don't test their grip like they test everything else in terms of their training. So I mean, here's something that's really easy that you could do. You could buy yourself some quality grippers there. And there's really good ones. I think one's called Captain of Crush, if I think is a brand. Captain Crush. Yeah, where they have different like levels. You could buy a pair of these and at the end of your arm workout, this is a good time to do it, right? At the end, typically you don't want to work your grip before anything because when your grip gets fatigued, it's hard to work out, unless it's like really a focus of yours in which case I'd say fine, but you could get these grippers and then use them like you do strength training. You do some reps at the end of your workout. Don't go to failure, but train them like you would train anything else. Do three sets of some gripping, some strength. Then you have isometric strength that you want to build, right? Well, that you could do with farmer carries. You could also change the grip that you use. So you could do what's called a pinch grip on some plates. So you could hold some like 25 or 35 pound plates or 45 pound plates if you're real strong with this pinch grip here. That'll strengthen it differently. You can also put a towel around a bar to make the grip much thicker. So now you're training a different range of isometric. You can also hang from a pull-up bar or By your fingers. Or do rows or you wrap up towel around a bar. So you have to grab the towel and do some rows. But honestly, it's as simple as add like three to six sets a week of direct grip work, regardless if you deadlift or not. And just like any body part, you'll see muscle and strength gains that will follow from that. Look, if you like our information, if you love the show, go to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump Justin. Adam is on Instagram at Mind Pump Adam. And you can find me on Twitter at Mind Pump South. The rules that apply to somebody who is going from a man who's going from 20% body fat to 15%. The rules that apply to that person are the same as the rules that go from 10% to 5%. The difference is everything that we talked about.