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Congratulations If you want to pump your body and expand your mind There's only one place to go Might pop might pop with your hosts Salda Stefano Adam Schaefer and Justin Andrews Did I tell you guys what I did yesterday last night? Well, I went to the movies. Oh, you did not go see we did You saw fucking 50 shades me and Jessica went to go watch 50 shades darker Is that what can I can I give us the synopsis, please? Hor worst movie ever Really shit cuz you saw the first one. It was shit. It was shit cuz I'm thinking there. This is what I'm thinking like we're gonna go The movie we're gonna get horny. We're gonna go home. It's gonna get weird But if you had your feet right there, yeah, no, so but the movie is so bad It's so horribly done and the main character guy He's actually a psycho like you like in real life of a guy acted like that you'd be like You saw the first one, right? The first one wasn't even as bad and the first one was bad But does it is it like a it was really tame Does it is it literally as part two or is it like a different story different people? This is how bad it is we left the theater 40 minutes in oh, we left How many times I've done that has to be a pretty bad that has to be the second time Eyes There was mutants like fucking raping people I was like what the hell's going on No, this wasn't bad in that way it was just terribly done. It was a horrible movie. I heard that going into it I was so shit. It was so shit We were we hung out what you and I hung out on what Saturday it was Saturday Friday, right? No Saturday was Saturday Saturday We hung out and you know you guys I told Katrina. I was like yeah ask if they want to go see Logan Sal's like oh, we want to go see fucking 50 shades. I'm like come on really So we didn't go to the movies because you guys wanted to go see that why so he was I mean he was too psychotic in this movie Well, like he's super controlling like like in the beginning like some paint some artists did a bunch of portraits of her So there's pictures of her in this gallery and she goes in there She's like oh my god like shock like oh you put my pictures up or whatever And then he's like so one person just bought all the pictures of you and of course who do you think it is? It's the fucking main dude, right? And then so she sees him and she's like did you buy all the pictures? He's like and this is his answer Yeah, cuz I don't like other men gawking at you like get the fuck out of you like if a guy said that if it Yeah, I mean that girl be like you're fucking creep. Yeah, you could have said something better Like I think you're so beautiful. I want to know I don't one of the men looking at you And that theme continues in the movie to you then he finds out where she works and he buys the company She works for us so that she works for him like it's just a weird Now you say that but don't you feel like Maybe maybe the person who wrote this probably depicted the character more closely to what they really would have been like versus How you would have done it since you probably wouldn't have been that type of a creepy guy wouldn't think like that someone who's a creep Probably does think weird like that. I think the person who wrote it. This is what I think I think what they're trying to do is depict this Dominant submissive kind of relationship and put it out until like this is how you know he dominates her in the real world too and And people who are really in that world say it's the worst depiction of how that world really works They say it doesn't represent well, you know I mentioned this before but the the secretary. I think it's an older movie with That's both you're not your jillian hall or his sister. What's her name? That's not the secretary. You're getting something else confused Is that what it's called? No, it's what is secretary. Yeah, I think that's it. Yeah. Oh, there's another one Yeah, it's probably something else you're thinking about yeah No, it's it is that sort of relationship where like one is like submissive and but it's it's very playful It's not like this weird psychotic fucking, you know slave I just don't I just Felt bad like watching. I just like this guy's a fucking creep He doesn't act very well the movies made poorly the poor girl. I don't understand. We walked out 40 minutes, dude Oh, I haven't done that in forever. Did I like ruin sex for the night, too, or is that? Oh, actually We don't need to show you what a twisted fuck. He is right. It's like he was a terrible movie, but man, the sex was great afterwards Hey, yeah, I don't need to go in there. Although it was interesting. Yeah, tell us about that So so check this out. I think I was I want to cough all over you know We talk about we talk a lot about Tension and connectivity and how important it is and we talk about the joints and mobility and the joints and the muscles but rarely if ever do we ever think about the fascia and You know, I thought about that. I thought God, you know How little attention we focus on or we pay attention to fascia but fascia is extremely important By the way, the ligaments and tendons are considered fascia. They're made up of the same Well, you gotta you got to know the reason why we don't because there's still a lot of unknowns There's still a lot where that's what I thought too, but there's actually quite a bit of knowns like Okay, wait a second now Before you go into this then I gotta I gotta challenge you then because this is I didn't get a chance to meet the instructor But in you know, what we talk about on mine pump a lot a lot a lot a lot a lot and with our experience with academia and you know people like this is They got they learned something new there's where we've came we've evolved in science We know something and then they become very dogmatic and then they sort of speak in certainties I'm not going there things that we're not certain about I'm not even going I've studied a lot of fascia No, I'm not even going there. They definitely I don't care what Certification of course you take you're gonna get the impression that it's the be all end all that's just what happens Yeah, okay, so you still feel that right if you go to stick ability Okay, I wanted to hear your opinion on that if you go to L. Doa you go to you know, but you know Wim Hof all these different methods they're gonna come it's gonna come across as like this is the be all end all That's not what I'm saying what I'm saying is I made a few connections in my mind myself through listening to these courses and I did I mean I realized like fascia Is connected like from head to toe your fascia is all connected in very in much more direct ways than even muscle is like muscle Muscles overlap and stuff, but they have clear insertions and origins whereas fascia is all intertwined So it's like this big long chain that connects from the top of your head to the bottom of your feet and Act and learning how to activate those those lines of fascia and create tension along along them with the right central nervous Stimulation or the right intention or with through tension will create what will cause Joints to separate a little bit will create space in the spine will create will change or help promote Muscle recruitment patterns. So now that I understood the concept it makes Incredible sense now they have their own patented what they call L. Doa's which are techniques But I think it's the concept that's really oh, yeah, and I don't think it's brilliant in the sense that it's something like they Invented I think it's brilliant in the sense that It's one of those things that we all kind of overlook a little bit So this is why I control this pretty much with your own like intrinsic way of connecting to that as opposed to like having Because this is where like you're trying to get a spinal adjustment or you're trying to get realignment or so You're saying that like you being able to access and control and and get this kind of attention response Well, not only that but how you position your position you at the You have to position there are spiral lines of tension that go through with the fascia Yes, it's so think of it this way So look at we'll stop you right here where you're at because I'm so glad you did this now Because I've been waiting for to talk to you about a lot of this stuff because like I said I'm I've read a lot about fashion. I've always been interested in it And it there is there's to me. There's there's stuff that we're just not certain about So do you know that this this little bit of science and information? This is what? Honey has taken to do his FST training. Yeah, but that's stupid. That's exactly This is why I wanted you guys so bad to watch all this stuff because he took something Then they're not even doing it correctly to get the real benefits of how you need to position the body in order to really elongate No, because what they're doing what el doa is doing first of all fascia is very fibrous and tough Okay, so when we if you know someone says well, I'm a loose in your fascia with massage like you're not You'd have to fucking hurt someone like severely to do something like that incredibly strong but if you use the muscles and movement that are Connected to fascia, right? It's all it's all directly connected and you use the muscles to activate So that you create lines of tension throughout the fascia You can create Different different, you know decompression areas or areas where there's more compression And so it's not that different from like when we use prime to prime the body and activate certain muscles It's that same concept very much. But now what we're doing is rather than just looking at muscle function We're looking at lines of tension throughout fascia. And so it's just another step It's another layer. It's another tool and I'll tell you what it's fascinating I did some of the el doa as myself and I was putting these positions And you can feel with some of these literally from head to toe how you're creating that space It's really and it's I mean it and it literally is from head to toe like even your eyeballs Even where you focus your gaze will cause tension within fascia, which then connects all the way down to your feet You know through these different chains and lines of tension. So it's really and you can look up by the way there's You can look up, you know lines of tension on fascia. They've they've drawn that up for the last 50 years Yeah, so great anatomy will have that. Yeah, so this is and here's where I okay yesterday after you guys all left I I hung out with some of the mind pump guys and fans that were from our forum and listeners It flew over here and drove up drove up from southern california to come to this And you know, we taught they got a chance to share some stuff about mind pump and where we're going and business stuff And then we got into el doa, you know, and I got to ask them all like, you know What was your experience like and what did you like would you and you know, they were all going around Danny was sharing some of the things that he was challenging The teacher with and stuff as far as like his theories and what he thinks and So the thing that I was most interested in what I'm excited to Hear from them in the future. I asked them to, you know, please share with me on our forum Your experience as you go to teach this to your clients and you start to apply this because my biggest concern with it is that There's such specific Cues That you have to do to get yourself in these lines of tension And not only that but each individual will have a more difficult time with each one of those cues. So it's very Well, so here's here's what it is. So, okay So like we work with muscle like I would consider us experts on on muscle function is in the in the Applicable world, right? That's what we do very well. We understand Tension and muscles. We understand activation recruitment patterns So when you do an extra once you once you understand and I'm sure I don't know if you guys remember this But I remember as a trainer there was a switch at some point where I went from knowing exercises to Really understanding muscle function to where I can look at any exercise Or any movement and I can see how to how to get you to use the muscles the way I want I want to rather than just knowing the exercise, right? Once you understand the lines of tension with the fascia, that's all you need to know Like then once you know the lines of tension now, you know How to turn the body articulate? Yes move certain things So I'll give you an example like if I'm create if I have a rope like you know when you look at a rope A rope is twisted, right? If we look at just a regular, uh, you know twine piece of twine or or like a like a Legit classic type rope. It's twisted and if we pull on it in that way We can pull on it that way, but because of the way it's twisted We're not unraveling the twine or whatever to give us the It's it's twisted in a particular way if I untwist it or unwind it and then pull I'm creating different line of tension and it might create more of a direct line of tension So that's what you do with the fascia. So for example, if I extend my arm out and my, you know My hand is internally rotated my fascia is twisted one way if I unwind it and then you know, uh Extend my wrist and and bring my fingers back or whatever now I'm unwinding that that fascia and now I'm creating tension in a more direct way And so once you learn that with the body and how to position your body now you can create Incredible recruitment patterns and central nervous system You know connections to the muscles that are attached to the fascia that get it to To okay now now take your now take your trainer brain and shut it off And think like a consumer and this is what I was trying to talk to these kids about was I can't wait. I want to hear from you guys When you when you apply this on your people I want to hear How much of a game changer this is big right now? I know everyone's excited about it, right? But you got to understand that you know internal rotation of the shoulder in an anterior pelvic tilt and And then internally uh pronating your foot internally rotating the femur. Okay, listen. Okay, listen You digest that you see it and it's all of us light bulb goes off and it's like holy shit, right? But we what we know from training so many people is how challenging That is to teach somebody and then for them to connect now some people will And and I asked these guys, right? So we were sitting around and I asked them about You know that their experience and a couple of them were like, you know You did a video on youtube with stefanie a while back and adam I picked up on enough on the cues that I could do it and I was like, yeah, that's great That's awesome. So you could do that now Pay attention to the all the clients that you train because you guys will train 20 people You know in the next couple days in those 20 people that you teach this to How many of them do actually can articulate what you're trying to get them to do and really feel a difference And then also on top of that now really put the work in to apply it so they see the benefits Oh, I think this is the first exposure for everybody who was in the class. It's the first time them do it's going to be It's a process. There's no way we it would be like taking a bunch. That's why I'm interested I'm very curious. I'm very curious to hear a bunch of people who've never, you know Who don't understand, you know, how to correct the basic, you know Patterns that we see like forward head and you know forward shoulder anterior pelvic tail posterior pelvic tail like it's the it would You know, it takes a while before you really understand Well, and definitely the language is gonna completely shift because yeah You don't want to make it more relatable and make it more about what you're feeling and you know Just like kind of cue them like so. Yeah, I could see I could see them taking that information then start to Sort of formulate their own way of digesting it and then present and what I like about it Is it's all active and what I mean by that is we now know That if you can activate your central nervous system and activate tension the way you want it, it's far more effective Uh, especially in the long term than if you do anything passive And uh, although it was all active. It was all you creating the intrinsic tension with your body To get create these lines of tension or to, you know, take advantage of these lines of tension to do what you want And that's what I really liked about it. It wasn't like they said, oh, here's your fascia here So we're going to stretch your fascia, you know, I'm gonna I'm gonna manipulate you and put you in this position It was you doing yourself and that's where the benefit come from. Oh for sure. So that being said too I'm curious to hear your opinion on what I already know. He said Uh, without even being there. I know he's shit on foam rolling, right? Well, I'll tell you why and yeah, I wasn't there when I talk about I know I wasn't there. I wouldn't hear what he had to say because I guarantee he did though Didn't I think he did and here's the thing with foam rolling and we already know this We've already talked about this with foam rolling Somebody who really understand this is why this is why we I talked in a way back when and I don't know if it was me Who brought up her one of you or whatever. It doesn't matter. We talked about it Was was this was when you were when more and more stuff was coming out about fascia and really really truly understanding it We started to realize that Is the foam roll really doing what we think it's doing and it's not I think the foam roll has benefit I think the way we explained it was wrong. Yeah, so I so it's not very well It's not my old fascia release. We're not breaking up adhesions. We're not loosening up fascia So if we go from that standpoint, yeah, foam rolling stupid because that's not what it's doing But we do know for a fact Foam rolling will change recruitment patterns. It will alleviate pain in the short term It does activate nosy receptors in the target area, which will you know cause pain relief and I I hate people think oh It's only localized pain relief because of the pressure Here's the thing if I can give you pain relief, you're going to move differently now I can get recruitment patterns that I want right so so sure the way it was explained before no It's that's not how it works. However, does foam rolling have a place? Absolutely This is the this is the analogy. I give it now is it's it's like chiropractic work Without you actually going and doing the strength training to fix the imbalances So if you were to just do foam rolling It's like what people who go for for their pain when they get adjustments And that's all they do is they get adjustments and so If because I know there's people that right now they're listening They're like, oh my god foam rolling changed my life because I took away so much pain that they were that they were having The problem was they don't realize that they're not fixing their issue because they're just they're getting they're getting pain They're getting relief. They're getting pain. They're getting the only way of fixing the issue is if it Changes the helps you change the signal that you've either sent Or that you're going to send with correctional type exercise. That's it. So we use foam rolling We prescribe it in maps prime But the way we do it is we prescribe in conjunction with the proper movements actually fix the issue It's targeted and the way we use it is to this is part of why prime is revolutionary This is why we were so excited about this was You know when you talk about the fascia and what we're learning about that and like the foam roll and understanding How you would utilize it as a tool Um, the importance of priming the body the importance of fortifying these good So all these things so Man, I mean, I just did a post on the forum You know, I did your guys's favorite maps program And I think we're almost anybody who owned prime said prime and then a lot of people of course loved red because red was The the baby right the original so uh prime. This is what prime is all about man this is well, it's also just to pinpoint the You know the super loud signal that your body's, you know Sending and and where you're receiving that super loud signals now We're trying to reroute that signal or dampen it in some way to where you get Temporary relief and like you said now you can sort of apply the the proper movement process to kind of support that new Uh, that new routed signal that being said, you know, I think he actually shit on it completely Where doesn't it thinks he I guarantee they did I I don't I wasn't there to hear it This is the dogmatic part that I don't like about like I said where you but here's a thing Some shit when you're when you're really bought into something and you really know it at at depth It's it's hard to not, you know, I mean you almost have to dive in and like be like this is everything To learn it all and then towards the end you said you see people say oh, that was a great tool And you know what I learned very rarely Do you see an instructor who's like super into what they're doing and passionate about it who doesn't You know, that's his tool right and so that becomes a tool for everything So if you go if we talk to a which is so bad, dude, that's that's so bad. You're a teacher, dude You're a teacher shame on you. Yeah shame on you. I know you're defending right now, but I'm like no No, I'm not defending I'm I'm shame on you I mean that's to me like you're when you're if you're an educator if you're in that position You're already in an authoritative position, right and on top of that you're intelligent Right. You're teaching others a subject like I feel like you have you have this Um, I mean I feel like you should have to be versed enough to know more than just your own Your own fucking dog. Well, no, I think otherwise you say shit like that. I'm like come on I'm pretty sure, you know, most instructors in these realms are Probably have a lot of experience in other areas as well. I'm just saying it's hard like if there was a if there was a You know, someone teaching, you know kin stretcher You know, someone teaching kettlebells like if I go up to a kettlebell instructor and say man, how do I uh How do I work on my delts like they're gonna show me kettlebell shit like people just tend to look at their toolbox They have their limited tool. Yeah, but this is becomes the answer. This is what's wrong with the industry This is back to what's wrong with the industry and why I love what we're doing right now is because It's I always want to caution people whenever we teach something new or we express something like this Because there's always going to be a wave of people that go try it and then out of that out of that wave of people That go try it there's going to be a portion of them that then identify with it and attach themselves to it And then it becomes their bible. Well, and that's the problem As long as they're open to you know being integrative with other processes, but There is something to be said about being a specialist in something And so, you know him knowing this this deep knowledge in this particular subject is important And so, you know, it may it may still come across that it's the end. I'll be all but as long as is You know, there's there's different scenarios where okay, there's an integrative process where now you can translate and bring this tool into this situation Or you know, it pairs well with this or xyz. You just have to be able to bring up Uh, you know other methods as well be open to I think people like us we're mavens, right? We get these people these specialists and we take You know the important stuff and we we know how to apply it and we understand. I just I just find it's one of our Responsibilities always to caution that's to me that to me I feel like our responsibility as we bring specialists on that we are all excited about That we always remind people and caution people that You will probably hear certain things in there that maybe we don't 100 or like agree with or are on board with But a majority of this information is extremely good and beneficial and it's going to add a ton of tools to you If you're a trainer if you're a personal trainer and you want to be a really good trainer You should definitely take courses that specialize in particular things. L doha being with the fascia And how to activate the cns to you know get what you want with the fascia. I think it's I think it's brilliant I think it'll put you especially right now It'll put you head and shoulders A way about yeah, and I know look I work with I know trainers who are very good that I respect very very well Who've had clients that they've had issues with? Where they were able to fix most of their problems with there's that one issue that one neck pain that one piece of back pain That one whatever that they just can't seem to iron that you know iron out And the L doha fixed it and it's not because the L doha is the answer to everything It's because it answered the one thing that they weren't looking at which is fascia You know it says that one area that they just didn't know and now oh here we go We can address this great a great. Boom. Absolutely. Absolutely for sure like that. Is it bird time bring on the bird? Today's quas being brought to you by chimera coffee It's the only coffee that is infused with all natural Neutropics for a cleaner calmer and more focused buzz without the crash Put the chimera link at mind pump media.com and input the discount code Mind pump a check out for 10 off. It's the motherfucking quas. The eagle has landed Quikwa Our first question is from Brandon Fowler 13 Why is full body done three times a week better than a split done five times a week? Definitely somebody who's just tuning in to us. Let's be let's be very very very clear for the 100% For the vast majority of you vast majority probably I would say around 80 to 90 of you Will build muscle and get stronger faster more efficiently and effectively Training a full your your entire body or doing an entire body type split versus a traditional Bro split or bodybuilder split for example very basic full body split would be to work the whole body Monday Wednesday Friday Versus Monday hit back, you know Tuesday hit chest Wednesday hit shoulders, you know arms on Wednesday You know that kind of thing It studies have improved several studies many studies conclusively have proven this Strength coaches will agree with us across the board. We've seen it as trainers. It's just way more I wanted to kind of you know pose a question out there as to why You think like and this may be you know related to this I'm pretty sure it is like Teaching the body how to adapt like it's way more efficient to teach the body how to adapt in a full body routine Because then you don't easily like go into like over intensified Exercises for one portion of your body. So, you know versus damage where you know When you get it into the split routine, it's like chest a destroy the fuck out of your chest Right and you're gonna like more cases than not you're gonna overdo the volume You're gonna overdo the intensity because that's the the focal point for that one day It's not just what you don't do. It's a lot of it is what you do like we completely for some reason There's a lot we can see here for I'm glad you picked this question because there's actually a lot of reasons Why this is true. We could we could for some reasons a long time ago We forgot that frequency how often you you train up up an area It's the first it's the first word in the fit principle fucking frequency is first It's so important and it's so important for all forms of adaptation Like if I want to if I want to learn how to fucking dirt bike ride really really well Am I going to learn better doing One day a week of five hours of dirt bike riding or am I going to learn better if I do one hour a day For five days in a row like it's just work your brain. There's only so much your brain can learn There's only so much information your body can produce there's only so much Stop right there though. Stop right there because that this is the part where people get disconnected They don't realize that how important the adaptation process of us building muscle is So many people identify and have connected to the fucking breaking down rebuilding bullshit like that That's been I mean I preached that forever as a trainer. I mean, that's what you used to tell people right I mean, I know you guys did too damage. Yeah, you tear and break down That's how you used to explain it you tear and break down you eat food you replenish you grow you build muscle So you say that enough time to people they read enough magazines. They hear it all over fucking social media They think it's the end all be all of building muscle is to break it down and then rebuild it And in fact, it's the lesser of the two adaptation and actually frequency that that whole concept of actually sending the signal to get the muscle to build and develop That is superior to the breakdown idea because both are important. They both are a part of us building muscle But where I think why it's such an epidemic is that we've been preaching to people for so long That it's about how much you break down and what you eat and when you eat it to recover to build That everyone's just totally forgot all about what we're really doing Which is creating a new adaptation and how does that process work your you your pattern recognition You're teaching your body to learn something number one But here I'll give you some very easy like these are the things that right now guys and girls that do body part splits It'll make sense to very very easy number one if you do 15 sets for a body part once a week 15 sets for back on monday I can hit my back on monday wednesday friday and do five sets each day I'm doing the same total volume, but i've worked out my back Three times as frequent so boom right there alone. I've added an I've added a new variable that I wasn't doing before That's number one. Well explain that okay, because you do this really well Explain the importance of that because of how it sends a signal and then how that's we know We know now for pretty for fact that the muscle building signal that you get from lifting weights last for about or peaks around 48 to 72 hours and then it starts to drop and it starts to drop very very quickly So if I hit my back really hard on monday, I've got this loud muscle building signal But by date, you know two or three It it sharply drops even though i'm still recovering even though my muscles still soaring i'm recovering The build muscle signal has dampened radically and it continues to damp if but if I hit it now You know I find it peaks at 48 72 hours It starts to drop boom I hit it again and then it starts to drop boom I hit it again Now i'm the muscle building signals loud So that's number one same volume same actually say everything's the same I'm just hitting it three times as often But now there's some other factors that come into play right if I work out my back on monday 15 sets The first You know three to five sets are going to be my big heavy compound effective exercises after that. I'm kind of fucked I'm doing cable exercises and squeezing and pumping movements and all these finishing movements because it's I'm I'm tired I'm exhausted my muscles aren't really they're not going to perform like they did in the beginning of the workout Well, if I split that up over three workouts I tend to hit more effective exercises because you'll see people who hit chest Three days a week tend to do the big pressing movements more often than someone who hits chest Once a week who's got all these cable, you know sideways, you know hammer strength press and all this other weird shit So that's that's another big well here's another one adding to that also imagine Okay, and I use like the when I when you split it up. I actually don't split it up in different exercises I just say imagine 15 sets of deadlifts for and uh or on one day or five sets of deadlifts Monday, wednesday, friday, right? You ain't gonna do 15 kids Well, exactly imagine on set 10 of deadlifting how fucking gas you are and how much you're pulling You're not pulling your heaviest weight at red 10, but If you did 5 5 and 5 all three of those workouts you could be pulling you'll you'll feel so much stronger so much You'll be able to hit you're going to be able to hit the weights harder get more volume out of the workout And it opens you up to other variables that you can mess with for example If if I'm hitting if I'm doing five, you know three days a week of again, we'll focus on back here of back One day may be slow controlled grinding heavy weight one day may be a pumping day Another day may be power like I can do all that effectively on three days I can't do that all effectively all in one day because I've lost The ability to maximize that like if I did five sets of heavy grinding by the time I go to my power movement I've lost it. I've lost all that so all the way around there really isn't anything That's you know, you know what you'll get the benefit from a split The only benefit you'll get from a split is you'll be able to you'll get better specific muscle endurance not general muscle endurance by the way because A full body. I'll argue will give you better general muscle endurance because you're squatting You're deadlifting your bench ball on the same day Uh, but specific like I can get my biceps to handle 15 sets all in one workout a little bit better I mean if you're on testosterone, you know, there's there's ways that like this is appealing because you know, you can really just Uh, get into that damage and and it's fine. I still challenge it because I was I still would challenge it and this is why That's why it's popular though. I think that's exactly what they get away with it exactly That's why they get away with it. It's I mean, I I've done both on testosterone and it's still the it's far more superior Doing a full body and it's for all those other reasons that's going on I am telling I am telling you right now if you're listening This is all you got to do and look worst case always think worst case scenario What's the worst thing that could happen the worst thing that could happen is you switch to this You figure out doesn't work for you to go back big fucking deal I'm telling you right just try this take your total volume for the week Okay, all the sets you do for chest all the sets you do for back shoulders arms legs core whatever Divide it up into three Full body workouts just do that by I promise you most of you listening around blow your fucking mind after one or two weeks You'll never go back everybody does it everybody. You'll notice strength gains Immediately most people come back and be like holy shit by the end of the week I was lifting 10 more pounds than I was at the beginning of the week It's a trip Yeah, I always just think of it because you know just hammering my legs like how inefficient I was the whole rest of the week and I would hit my legs early and you're just like fuck You're just walking around like you're so demotivated to then go like lift and just do like a regular workout Well, this goes part of back to why drives me crazy Dude all the beast mode and all the intensity driven shit like I hate that stuff so bad because it's this is why people struggle with this concept because They don't feel the same way like they've failed from hammering the fuck out of themselves for so many years So the only people I ever hear that we tell to go full body Is they don't get that same fucking. I crushed myself after a workout feeling. It's different You know, it's a different feel than that. You're you're actually lifting smart now So they they connect with that fucking beast mode so much That that's what they stopped doing it because they're like, oh, I don't feel crushed like I felt when I hammer One muscle for fucking one hour and I will say this stupid We don't recommend going to failure a lot anyway But if you're doing a full body, you definitely shouldn't go to failure because you're going to failure on your lifts Heavy hard lifts three days a week for the same body part Uh, it you can start to get issues with connective tissue and your joints and stuff Stop two or three reps short of it. That's the one only one piece of advice. I'll give you if you do this Is just stop about two reps short of failure But go ahead take your fucking exercises split them up over three days. I promise you most of you listening right now We'll blow you away mark walls best way to id and intolerance Oh, he's probably talking about a food food intolerance. Doug. Yes. So a food intolerance. So here's the thing it's still hotly debuted Debated I made it a safer word. I know I did it It's hotly debated in the medical community as to whether or not intolerances Actually exist. We know what food allergies are and they're easy to identify You eat a food you get an immediate reaction Hives or you can't breathe or you throw up or worse, you know anaphylactic shock I mean that's a very easy thing to identify and there's particular antibodies that we identify That are connected to that Now there's other antibodies that we can identify that will point to an intolerance Uh and intolerance is not an immediate strong reaction. In fact intolerances tend to Take a little while to build up and this so the symptoms are harder to identify for example Uh, you know, I'm working with the client right now who gets who's dealing with acne. Okay skin issues and That can be a sign of a food intolerance However, acne is not going to show up on your face immediately after eating The the particular food that you're gonna have intolerance to it can take time and if I stop eating that food My acne is not going to clear up right away. So it could take some time to identify that It would be more of an allergy if it was immediate, right versus an intolerance is yeah, like a chronic so You got to think more in terms of like what you've been eating consistently over and over and over And the only way the only way to really do this or how I do this with clients is you first you have to be About what you're eating period like you need to have like some sort of structure So if you really care about digging into this and trying to get to the bottom of what could cause What could be causing inflammation or water retention in you or you're in whatever you could be There could be lots of slimes. You could be headaches could be sleep related could be skin related could be Whatever, right? So whatever your thing is that you have that you could you think that could be caused by an intolerance You first got to take a snapshot of like, okay, here's all the foods that we're eating Then now I'm going to tell a client like okay, we're going to eliminate one thing We're going to get rid of that out of your diet whether it be dairy or whether it be Process foods or whether it be artificial sweeteners or something that you know has been linked to or can cause Okay, even though we know it has to be common. Yeah common because where we're at with all this And then what I'll do is we'll just eliminate it and then we'll assess, you know, wait Yeah, we wait we wait after a couple weeks of doing that and I hear their feedback and they're like, okay Adam I feel just as shitty. I don't okay. Well, that's not it. Go ahead and put that back in now We'll take something else out, you know, and you just or it's when you reintroduce it that you really see Yeah, or you're right. Yeah The hardcore way to do it The real hardcore way to do it is to eliminate all the common intolerances all at the same time And then go off of them for like a month or two and then introduce one For three to four days five days of seven days or whatever and then see what happens and then is that part of the elimination diet? That's how elimination diet protocol works There's a test you can buy and take it's called a pinner test and it's a blood test And it looks at I believe IgG antibodies. I think those are the ones associated with that. Can you get that through amazon? I'm not sure And they're kind of expensive now the problem with the pinner test is they're not totally accurate However, it's way better than a guess, you know, I'm saying and I did I did a pinner test And it actually helped me quite a bit when I was identifying mine food intolerances can change too Does the 24 and me go over that at all? No, no that you can get on amazon That's different. Yeah They can change like if I eat lots and lots and lots of food with You know that and I develop an intolerance to it because I'm eating the same food over and over again And I eliminate it and it's been a year since I've really had it in my diet and then to reintroduce it I might not have a tolerance to an intolerance to it anymore. So Here's some of the signs and symptoms you want to look for when it comes from tolerance anything autoimmune So anything that's an autoimmune issue Uh Can be linked to some kind of a food intolerance or the food intolerance can make it Really really bad. So or worse. So skin issues like psoriasis or eczema asthma You know bowel issues that you know indigestion gastric reflux, uh, you know constipation diarrhea These are all common things that can come from food intolerances and you know Once you eliminate these foods see how those particular things react, but you got to give it You got to give it some time. You know, that's just uh, you know, one of the other things You know, I do want to remind people by the way I do want to remind people that we have the 30 days of coaching This is something okay. So especially I want to say that because well, especially we're talking about stuff like this because We do cover some of this when we get into nutrition And you know, when you go through the 30 days of coaching, this is absolutely free So you as soon as you go to mind pump media.com, there'll be a pop-up and it says free coaching with mind pump You register for that and then every day you're gonna get dripped an email And we we just we hone in on one topic at a time So like protein and then carbs and then gut floor and like each day There's a topic with bullet points and then on top of the bullet points You're also going to get videos. We're earning some of the podcast episodes We're right where we talking depth about this subject. So I mean definitely go on there sign up If you're not signed up already take advantage of that. It's 30 days free coaching with us and exactly how we talk to our clients Last question adam castro What happened to dugs? Perfect study if a perfect study came out That shows artificial sweeteners are perfectly safe and have no detriments. Would you change the way you eat? Okay, thanks. Thanks, Justin. Would we would we change the way we eat if Artificial sweeteners came out and it showed like like irrefutable evidence perfectly safe. No detriment whatsoever I wouldn't and I'll tell you why yeah, I already know why I think we all All the foods that are artificially sweetened. What benefit there's really nothing else they can give me That I mean maybe I'll maybe if I want a sweet or something and I don't want sugar and I know it's perfectly safe I'll have it but yeah, there's really no other benefit to those foods typically. They're not they're usually heavily processed or There's no like real nutrient benefit It's usually a Quote-unquote, you know shitty type of food. So I'll pretty much eat the same way I do now Do I think this is gonna ever happen? No, I I think I think it's super I don't I think it's going the other way Yeah, I think it's super irresponsible to assume that you can consume anything and it has zero effect on you You know, I mean it doesn't do anything to your body. I think that's irresponsible I think we're finding now with studies like we used to think that uh, sucralose completely for example Went through your body. Well now we know that's not true. Well actually some of it gets stored I would say I mean he even describes like it's It's safe or it has no detriments on the way that you you eat But is it benefiting you is it giving you nutrients, you know, like is it giving you things that uh, you know Like your cells are craving for is this part of like, you know a chemistry that you need to Thrive with and I just don't see any of that even with sugar It's like it's not one of those things that I'm looking at like, you know, oh sweet. That's that's nutrient dense, you know That's that's something I'm I'm seeking out, you know, that's why I'm sparingly, you know even thinking about it So I even if it's like he said right the study comes out It's totally not and the reason why I wouldn't is So since I've been like intuitive eating I haven't been tracking for quite some time now The the process that I had there how I do this is I've made like a list of all these foods that are beneficial to my body Uh, especially the ones I know I don't get on are like a regular basis like let's say like bell peppers You know, I'm trying to target my digestive enzymes, right? So that's something that So instead of like, uh, uh, eliminating or not allowing certain foods. I'm actually targeting foods So I'm every day. I'm trying to go after things in my diet. Now that being said I still have things that have artificial sweeteners in there that I do I just don't fool myself to think that it's okay or in whether it is or not. It's not giving me anything good It's not an ideal thing. I should be consuming not on your list of foods that you're you're going after Yeah, I'm most certainly not going after it I'm most certainly not making a habit that it's always in my diet because it isn't beneficial So I don't sweat about it if I decide to have a diet coke one time or hey I've been out at somewhere for a longest time and someone has a quest bar and I open it up and eat it Like I'm not freaking freaking out or I'm not like that little bitch who's like, oh no, I can't have that I won't eat that. No, it's not like that. But what I'm not doing either is I'm not fooling myself to think That it's fucking beneficial at all. Well, you know, here's the way I look at it Like I don't eat lots of sweets anyway, but if I want one, I'll get one, right? Yeah Does do do sweets sweetened with sugar taste better than sweets sweetened with artificial sweeteners, right? Yes Like there's no there's no fucking competition like artificial sweeteners definitely are better than nothing But they don't compare to real sugar sugar just tastes better So if I'm gonna have a sweet and since I don't have it all the time Then I'm just gonna have it with fucking dude on that. So the argument then is the low calorie there I was just gonna say that's such a you know why that's such a good point So that's because they wanted every day. Yeah, exactly. I know that is such a good point because You know what you should have it with real sugar and the reason why you should is because you should eat it As much as you as you can keep it it's sparing keep it in your diet without it A fucking of adding a bunch of weight to your body if you if you have real sugar You can have real sugar just fine throughout your day or throughout your week or whatever And it not make you fat if it's making you fat. You're probably abusing it Yeah, if it makes you sick and you know, if you're eating a shit ton of it, uh, that's a problem But like a very simple. I don't have I don't have sweets every day. I just don't I have them every once in a while So when I do I'm not gonna be like, ooh, I want something sweet I'm gonna go for that splendor flavored fucking, you know cupcake. I'm like, I'm gonna get the real cupcake Dude, I swear this all comes back from that whole dessert thing like that that concept of dessert like having to have dessert after a meal It's like why am I rewarding myself for eating fucking food? Yeah, I don't get it. Congratulations. You ate food Yeah, he did all I get that cupcake. Yeah Here's some more food Do you know the the truth? But I think the reason why we're so passionate about it because you know When you've trained so many clients and you've had this discussion sitting with someone privately and you're trying to help them through all this The reason why we speak so passionately and I think people think that we demonize Uh, artificial sweeteners are weird. It's like no what I know Is that 90 plus percent of the people I've ever sat down and talked to about helping them out with their eating The reason why they do all these things because they want them in their diet all this If you have to fight to keep it in there, that's a problem. Yes Get out of here dude. Just just just admit that you don't want it in your diet And you know, it'll show up, but like it's not ideal Yeah, and let it be and let it be a natural thing that checks you don't demonize it Don't fucking be all weird about it if it happens to come in because what happens is you look at something That's a sweet and you think instead of it being a treat like it should be You think oh, it's got no sugar because it's artificial sweeten I can have this every day and then that's what they do they have it every single day Yeah, and you know the supplement, of course the supplement industry Take advantage of this. They need this. Well, they take advantage of it. Listen. I hate to say this Okay, but this is true There's a massive conflict of interest when You are a fitness professional or a fitness celebrity or whatever and you're you're touting how Perfectly safe our official sweeteners aren't how great they are and you sell products sweetened with those things It's just a huge conflict of interest and of course, they're gonna say that. Why wouldn't they Be stupid because if they did they have to because they didn't then everybody's going to question Why do you have something? Well, look all you gotta do is look mark my words We got about five years and you'll start to see this you already seen it We already had lots of people report to us from the Arnold classic convention saying I couldn't believe how many booths for You know more natural products or products, uh, uh, you know sweetened naturally versus artificially where we're coming out I think it the you're gonna see more and more companies do this because Consumers are asking for it. They're saying no, I don't want that kind of stuff And we got some studies coming out like, you know the stuff on sucralose and the gut flora and Aspartame it, you know and how you know how it affects the brain and certain things like As more and more stuff comes out more of it more of it becomes available because of the internet You're gonna see less and less people want those in their products They're gonna want more things that are sweetened naturally Well, I think people just don't realize that there is such a thing as healthier foods And I hate that I hate that there's people out there that are saying that there's no such thing as good food bad food Yes, there is such thing as healthier food than other foods It's a fucking fact and that that's what with what we know and there's still a lot that we don't know There's still so much we're learning because we have not been able to completely You know take all the benefits that's inside of a bell pepper or avocado or whatever and then put it into a wrapper We haven't sure we can take the macronutrients and say oh the protein. We know the proteins match. We're talking about man It's called soiling. Yeah, right? Yeah, it's not everything you need in the powder. Not the same There's it's a there's a reason why that is and it's will forever be that way Oh, I shouldn't say that because you know, it may be who knows Yeah, who knows maybe one day we figure out how to do that, but we're not there yet Listen, if you like mine pump, believe it's a five star rating review on itunes If we like your review and we pick it you'll get a free mind pump t-shirt also go to youtube Mind pump tv a new video every single day also on instagram you can find us at mind pump radio You can find me at mind pump sal adam at mind pump adam and justin at mind pump justin Thank you for listening to mind pump if your goal is to build and shape your body Dramatically improve your health and energy and maximize your overall performance Check out our discounted rgb super bundle at mind pump media dot com The rgb super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to systematically transform The way your body looks feels and performs with detailed workout blueprints and over 200 videos The rgb super bundle is like having sal adam and justin as your own personal trainers But at a fraction of the price the rgb super bundle has a full 30 day money back guarantee And you can get it now plus other valuable free resources at mind pump media dot com If you enjoy this show, please share the love by leaving us a five star rating and review on itunes And by introducing mind pump to your friends and family we thank you for your support And until next time this is mind pump