Mind Pump: Raw Fitness Truth - 037: Meal Timing, Number of Sets & Lagging Body Parts

Episode Date: March 4, 2015

Another Q&A session with Sal, Adam & Justin where they take on more questions from PumpHeads around the world.

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Welcome back to Mind Pump. This is Adam Schaefer, Salda Stefano, and Justin Andrews. We're not coming to you live. This is recorded. This is recorded. We're not coming to you.

Should we do it live? No, Jesus Christ. No, horrible things we say to you live this is recorded. It's this recorded. We're We're we're we're we do it live. No, Jesus. No, horrible things we said We have to edit all that racist and sexual things that for Consolzans all the time. I know it's not even funny. He's like, don't bro, it was a good thing I'm racing this and come on. No, you damn Italian. Yeah, you and Sal is a saint. I hate you Italian. We know you hate everybody equally, bro. I'm just kidding.

I'm Italian, I love you. All right, let's get, first of all, I want to ask this question. When you do the intros, you change, like, all of a sudden you become like a radio, like you're announcing like Monster Trek rally or something. I'm not supposed to, I feel like I should start doing it and then be like, Sunday. Yeah, be there for mind-bomb.

Or like if just, or as war. I like where I like that dude see you had to be different You can't I feel like I'm watching like tell a moon no like stop at all You know why because have you listened to some of these okay? So I listened to a lot of us a lot of other podcasts right? I'm a I'm a big lane Norton fan. I listen to bullproof guy listen to Joe row And I listen a lot of these shows and honestly the one thing that I'm not a big fan of a lot of their shows the way They start dude kind of boring to me kind of boring. I kind of feel like once I've heard them one I've heard them all You know well, well, this is there's two we're are in trouble. You're trying to flare it up our intros are like breast

They're all different. They're all different and what yeah and once you see one it's not like you see them all You always think we haven't come doesn't matter what you like breasts Let's go with that. I'm an ass man. It's good. Fine. All right, so we're going to do another Q&A because these are so popular. So I'm going to start with the first question from one of our pump head.

That's a good one. Pump head friends. Do a good one. So the first question is, and this is from, and I, you know what? I'll hear what it is. It's from Ian Ian's Eats. It's I A and S underscore eats EATS Ian's asking about meal timing

So like, you know, post workout pre workout like what's the importance of meal timing or timing your macros or your nutrients? It's not that important. Well, what about post workout? It's not that it it would about post workout and you know for athletic performances is very familiar I think. Well, you know, but you I hear I'm figuring this out that we're going to have sad was I've got this hypothesis right? A theory no I have this theory. This is what's going to happen.

No, but you have to do it in the voice. You do the current. I get this. I've got this. I've there's a three point line for pie. I've put it together after we've watched so many of our listen so many of our shows. I've got this theory that people are going to start out. Yeah,

South fucking hate. You guys say bro, this is my time right now. I'm asking you. No, I we're going to hear some of the same type of questions. But I think there's so much to talk about certain things. Yeah, we can expand. We talk about fasting and then it's like, we talk about all these little benefits. This not, and we're fasting how maybe some of us do it. We kind of move along. And it's like, some people that are actually really interested in, I want more detail on things they want to ask more. So I think

there's some topics we absolutely should circle back around. And this is another one. This is another topic where, so he wants to know that the meal time, we did talk a little bit about it. I think the biggest point and why I came out just said it like that that I wanna make is nothing is going to make more of a difference aesthetically in your body. And even performance wise,

than eating balance consistently and training consistently. Right, so all things being equal. Exactly. All things being equal does meal timing with absolutely does. And I strive to do this. I strive to. So if you're structuring your program, that might be something you consider, right, as far as the timing of when you're eating your meals and your workouts. It's lasting. It's having so much to eat. It's the last thing I tweak.

Is it? It's the last thing out of all the things that I tweak as far as putting my program together, what I'm going to be doing, training wise, cardio wise, nutritionally, meal timing is in there, but it's the last thing that I like put my focus on out of the things I focus on. It's not to say that it's like the last thing on my mind, like it does not important at all. No, absolutely. I strive to load before I focused on. It's not to say that it's like the last thing on my mind, like it does not important at all. No, absolutely. I strive to load before I work out. I try

to give my especially on a big muscle day, legs or back or chest. I'm going to make sure I get a nice good. You're trying to replenish your body when it needs me to. And then I post workout right afterwards. I'm trying to give it a good amount of carbohydrates and protein and a low amount of, I don't want a bunch of fat in that meal. I want- But you don't want to slow down absorption. Yeah, actually, I don't want to slow down absorption. So it's a lower fat meal, but high carb high protein, right?

It's the highest carb meal you'd all day. And probably the highest protein, it's almost like a double meal for me. I really get down after post work out, especially after big muscle. And before going into my workout, I'm loading about, and I want to have to two hours. I eat a good sized meal before I go in there. So then more protein and fat related at night before you get a bed. I stay balanced all day long. I just would say I'm eating more of a surplus. And I would allow myself to have more fat at night. So it's like my steak, my bison, I'm going to

consume me. I'm going to load up a little bit more. Yeah, at night time, I'm gonna have that. And then in my second meal, I'm gonna have like, I love quinoa noodles, I eat a lot of veal, chicken breast, turkey, but I'm gonna have like, for me, I'm gonna eat like 16 ounces of meat and I'm gonna eat, and this is where I kind of eat like sour, although I don't do it like once in the morning, was a day. Post workout is my big meal. I'm gonna go kind of a little bit off topic, but it's the same topic But I see a lot of like so if this is the focus I know that like right from like meal timing and all these things it's gonna go into okay

Now I'm doing my fasted cardio after my sleep period, right? So you know like how tied into all this do you feel like? I mean, I don't know necessarily that you're practicing that personally, but I know a lot of people like You're splitting hairs. You're starting to Yeah, but I'm saying that like if that's your mentality then You know you're focused on like getting the recovery you're you're focusing on the fats and everything loaded at the end of the night And then you know first thing in the morning, you're doing your cardio. And so this is like the recipe

that everybody's sort of leaned on forever. Yeah, am I right? Yeah, it is. It's definitely probably the most common thing that a lot of these, especially athletes, competitors kind of follow this strict regimen. I'm not like that, although I do utilize fast cardio and I do do things like that.

But, you know, we've talked about this a million times like I'm beating a dead horse talking about how I vary all my nutrition and my working out and everything. Well, you have two things with your workouts. If your goal is to perform during your workout, then you will perform better if you have a carbohydrate meal one or two hours before with some proteins. If your goal is fat loss, you're going to burn more body fat. If you work out in a more fasted state. Yes. So look at your workout.

What's your workout's goal? If you're an athlete, you want to eat something, definitely an hour or two before. If you're just in the gym and you're looking to get lean, then you can go in there and go fasted. I kind of myself, I tend to do a little bit of both. I have some carbohydrates, you know, beforehand, maybe two hours beforehand, only because that's when I have my morning meal or whatever. And then post workout, you want to, the theory behind that is to maximize nutrient uptake

and glycogen replenishment and amino acids and fat slows that down. So your post workout meals should be protein and carbohydrates with low or no fat. Right, and so you do in a sense wanna deplete your body of glycogen at some point. If you're looking for, you're leaving fat loss. Yeah, because if you're an athlete and you're an endurance athlete,

you don't want to go for a long run or you don't want to do a group right because you're focused on like how you're going to like perform and like end up in yeah, you're not going to perform well. Yeah. So today, today is a good example of how I just went from switching gears. So just like four weeks ago, I was pretty primarily focused on surplus in calories. I was going through a little mini bulk

because we would call it just a few weeks of eating in a surplus, and then now I've switched gears to leaning out. So when I was eating in a surplus, a post workout, the very first thing I slam it since I get home is my protein dextrose and include the stack that we basically put together a while back. And that's what I'm shuttling that enemy instantly. And then half out of that I'm actually eating consuming another meal, another full meal. And that's when I'm

gaining. And I'm super now when I'm trying to cut and I am right now and I'm leaning down, I actually post worker I came home. And even though that's optimal time to be for me to low something I actually didn't eat at all. I just showered, kept going and I was fighting off the hunger. I was hungry. I wanted to. My body just got done working out really hard and I hadn't eaten that much that day and I've been on a restrict calorie restriction right now. So I'm definitely hungry but I'm going to fight that because I'm trying to get extra benefits of shredding fat that much longer by fighting off that urge to go ahead. Well, I think that the answer, the short answer to this is if you're at a pretty advanced level, everything else is dialed, then meal timing, I would say look at that. Otherwise,

it's in the grand scheme of things, meal timing is a very small part of the whole thing. And so, if you're a beginner, I would say don't even worry about it. If you're advanced and everything's dialed in and you want to get that extra 1% off and you know, gain that extra two pounds of muscle, then then start looking at meal time. Right. This is another, I feel like this is another sort of marketing thing with supplement companies. They make it so important. To drink their protein shake right after you're working out.

They put so much importance on this because they know that if the more important they make it, the more likely you are to have to buy, they're very quick digesting, easy, convenient, protein shake. And so you go to the gym and they have refrigerators full of all these shakes that you, oh, shit, I forgot my shake. Don't worry, you can buy one of these pre-mixed ones

in the container. It's, they play more emphasis on this than is legit. Right. It's just, let's just put it there. Yeah. The guy and you say you say it's all time. And the whole consistency is, is by far the eating a simple basic plan and following a simple basic weight routine and program consistently is going to far outweigh. Yeah. Then, then making sure, you know, the last seven days you were perfect on your timing on your protein and everything, post workout or pre workout, what you were doing,

all those things are so minimal in comparison to the consistency. Yeah, you go have a shitty workout and you can have the best post workout protein whatever you're going to go anywhere. Right, exactly. So, all right, let's go to this next question here. So this individual,

Cleats, I can't even pronounce the name, it's Cleats of Van Dam. Please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, please, We're doing it ourselves too. So it must have been our boys name the day who won the gift. It's pronounced to record and you call them reekers. Oh, I call them reekers. You did too.

You both did. So it's record. So maybe we should spell things since you guys can. This is spelled C L E T F V A N D A M. Here's the thing. Three sets versus one set showing more improvement or equally effective. There's a case study and he says his class went over it. So this person's probably taking it in school right now for exercises, you know, physiology. Ooh, I like stuff like this.

So this is a study that compared. Pretty interesting study. Yeah, why don't you read what I was talking about that? Let's hear how controlled it was, because it sounds like that can take a lot of variables that could be going on here. Yeah, absolutely. And really, so basically they had 16 healthy male subjects age between 18 and 21 years old

Who are all prime for building muscle? Yeah, I was gonna say that's like a great Annabelle like a state Who are all recreational strength trainers and they've already got a greater than one year of experience? Greater than one year so they've been training for more than a year of weightlifting. So here's a thing. Yeah. So they pretty much knew what they're doing at that point.

I mean, are we all going to assume that? Yeah. So anyway, so basically they take, they take them for what? Eight weeks, I believe. Yeah. And 16 of them. 16 of them. So eight on one group, eight in the year.

Eight on one group, eight on one group. Yeah. We know the body types. Are they simple? Sorry. No, I don't think so. I don't know. This is the first time I'm hearing this. I don't remember that in the year. Eight in one group. Do we know the body types? Are they simple? Sorry. I don't think so. No, I don't think so. This is the first time I'm hearing this.

I don't remember that in the study. I just know that they're all comparable. And basically, they took what the protocol was was three days a week. They trained. So they were on a three day a week program where one controlled group, so I'm saying 16, so what's that eight on each group? So eight people did three sets of, you know, what, nine different exercises I believe. And so they did three sets of those exercises as far as accumulating more volume.

So this is what I say for eight weeks. Yeah. Yeah, so eight weeks, they trained this way for three times a week. And they did three nine exercises. And now three sets. Both groups are doing same exercise. Let's say same exercises. Same exercises.

Squall. Yeah, you're staple stuff. Okay, got it. Got it. And now the other controlled group, they did three times a week, they trained, but they only did one set. So basically their time length of training was not even close to the three time,

because obviously, you know, so their comparison one set versus three set. That's it, that's it. That's the basic, you know, just of the study. And then, okay, now the people who did one set one one set of Everything they stated a gym for the same amount of time that the people that did three sets. No, no, times not equal. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, one same performance, same muscle strength gains, but actually they found within this controlled group that they had actually a little bit more body fat loss. Okay, so on the one set group, the one set group, not only do they see, so this is why it was like, you know, it's a big controversial.

I know Sal is about to rip into it. I'm going to destroy it. Yeah, he's going to destroy it. I'm skipping. I'm saying that this is what the study was promoting. OK, and they actually like told about another study that was like, OK, but this is like a complete contradiction to this case group. You have to keep in mind like what, you know, the length was, who it was in the study,

like all these factors play a big part of this study. So anyway, go ahead. So two things. Number one, it's a small control group. It's a small group. Yeah, that's obvious. So the strength gains being the same fine, but the small difference in fat loss

that could easily be chalked up to the differences in the people's genetics and the rest of their life. Oh yeah, what's up with tables? What's their neomuscular adaptations? Right, so you come in at eight weeks, okay, you come in, we're only running this eight weeks, I pick 16 individuals that have got similar, you said body types, we're not like that, all coming in. But this guy has his galoreic maintenance level is at 2, This guy is at 3200. This guy's at 1500. Right.

They've built a roar one of them. You know, the guy who's got it. It's just it's too small of a group. It's too small of a control group for us to Oh, absolutely. Yeah, you need really big, you know, You need big numbers or Or you need to control everything and have them live in a lab and do everything exactly the same and have them all be twins Then you can really see the differences. But here's the other part that you didn't read in the study. Okay. Is that they all did the sets of exercise to failure? Okay. So the one set group did a set one set to failure? Oh, so okay. Three set group did three sets to failure. Okay, so that means they have to be lifting more weight than they can't the people did one set or probably so if I'm let's say bench press right the people did three sets were

probably doing two teams with the 25 failure. The guy who did one set was by doing three 15. I you know I don't I don't I don't know as far as that is concerned but how do they have the same amount of reps but you had to go so fairly well let me ask you guys this let me ask you guys this guys this intensity and recovery, how does intensity affect recovery? So the harder you work out, the longer it takes to recover. So you do one set of bench press three times a week

with a lot higher intensity. To failure, you're probably gonna do better off than if you do three sets to failure because that might be too much. So I think all things being equal, that's probably why you saw. That's a good point. That's probably why you didn't see that big of a difference.

However, it needs to be a bigger group. You have to have a bigger group to see this. It's going to be a bigger group and you've got to be able to tell a longer time. I need to know if one has lived, because then you go back to your volume. It seems like the person who is doing three sets typically would be doing more volume, because it sets reps times more large. It's way more large. But if you're doing to failure, I can get under, if I get

under, you know, and I'm stretched out at least in warm, maybe I haven't done a set yet, but I'm warm, I can get under and, you know, bench press 315, I don't know, probably I want to say between six and 10 times comfortably, right? If I got, if I had to do three sets, okay, and I'm going to failure. So I'm going to get another bench press. Maybe I'm going to get six to eight reps. That's my failure. I'm going to fail at eight or nine reps. I'm going to fail at that three-fifteen. No more. It's all I got right there. Now, if I know I got three sets to go and I do three-fifteen again, I'm not going to get six to nine reps, all three sets. I'm going to get six, you know, I'm going to get somewhere close to that.

Then the next set, I'm probably not going to be able to get it up. I'm going to get six, you know, I'm going to get somewhere close to that. And the next set, I'm probably not going to be able to get it up. I'm going to drop my weight to a lower weight in order to do that. So then I'm decreasing volume even though I'm doing more sets. So you, there's too many things that I need to know that that if you, if you look at all studies, because this, this has actually been studied to death, this is not the only study that's compared three sets versus one set versus five sets versus, you know, failure versus whatever frequency. The general consensus and this is the thing with studies you have to look at a lot of them and you have to look at the controls and you have to pick out the good ones and then look at what they have in common. For the most part more sets up to a certain point will give you better results.

For the most part most studies will show three sets to be superior to one. The other thing too is these guys were experienced lifters. I wouldn't be surprised if most of these guys went into the study, slightly over-trained, and then the ones that only did one set kind of recovered a little more and got stronger as a result. And it's a small group.

I look at the study and I just miss it. It's pretty an inclusive. But that one thing to me is enough to be, because we talk about this a lot, if you've been listening to us for a long time, is that we talk about you, people don't understand what rest really is. Oh, right.

So today is a perfect example. Today is what I would call my rest day. I went in and did two sets of calves, two sets of shoulders, two sets of biceps, two sets of, I did almost like a full body like Salad. I just kind of touched everything. Reps were between 12 to 15. My intensity level was about 75 to 80%.

I was not, I was not killing it today. Because my shoulders are still a little, I still feel a little bit of my shoulders from my deadlets that I just did the other day. I still feel a little bit of my triceps from my chest. So everything got kind of touched, but I didn't slam my body again. Now if I would have slammed my body again, when I still can feel like more triceps for my chest so everything got kind of touched, but I didn't slam my body again

Now if I would have slammed my body again when I still can feel like I'm a little sore from those areas to me I'm not going to continue to see strength and muscle gains that way because I still have so much recovery to do that It's kind of to me it's it's I'm gonna get more adverse effect by over over But also yeah, I look at it. Whoa what happened there? Also, I look at it I look at it like this too like muscle endurance and versus like, you know, training at a lower lower like volume Your your body is adapting to that. So maybe this is something that's new that so they train for basically two months correct

Right, so their body is just now adapting to the system that they are training their body to produce. So maybe they test out at a point where, down the road more with more cycles of it, right? I'm going to off. That's just it. It's just now adapting to that protocol. So I mean,

Well, I know for myself, when I train much higher intensity, heavier, heavier weight, my volume is lower. Then when I train much higher intensity, heavier, heavier weight, my volume is lower. Then, when I do, just like what you were talking about, when I do lighter weight, I'll increase the volume. So, they're inversely related, but at the end of the day, there are general consensus for what works best, but it doesn't work best all the time. This is the key.

Right. So, if you read studies, they'll say, the best rep range to build muscle is 8 to 12. They call it the hypertrophy range. Which is true, but not all the time. All the time. If you all you ever do is 8 to 12, you're not going regression and progression. Yeah, you're not going to build as much muscle as if you throw in some single, some sets with one rep or two reps and some sets with 20 or 30 reps.

So this is the studies when it comes to exercise, they need to be long term, they need to have big groups and they need to have more controls and then we'll kind of know a little bit more. But this study, I would say, I wouldn't even, I wouldn't even listen to it. Yeah, it sneezes at it. Yep, yep.

So how are we doing on time Douglas? 20 minutes. 20 minutes, you guys wanna? I'll give you a little more. A little more. Alright, let me look and see guys want to. Yeah, one more. Yeah, one more. Let's let me look and see if I can find another good one here. Yeah. That one's a really good one just because I think there's, I think it's important how

we address because it's so scientific and some, the average person that will be able to measure that fear that even ourselves. Yeah. I don't go, I really go off of how you feel. If you're heading into a workout and whether it be a leg day check, whatever muscle group you are, and you just did that maybe three days ago, or a related muscle group that's whether it be like if you're doing auxiliary muscles like your thighs and tris and you just did back yesterday and your arms, your thighs,

you've got some work and they might even be sore from it. If you're still pretty sore, I'm not gonna, I might still hit it, but I'm not gonna hit it the same way that I would hit it if I'm fresh. If I'm fresh, I'm gonna get after it, and get after it could mean I can get after it in 12 to 15 reps, my intensity. My intensity like Sal was saying is gonna be much higher

than if I can still feel sore than at that point. I'm still gonna lift, I'm still gonna touch it, especially if it's an area I wanna work on. Oh, there's a good question. Somebody, I can still feel sore than at that point. I'm still going to lift, I'm still going to touch you, especially if it's an area I want to work on. Oh, there's a good question. I remember reading this, so find that one. This is a perfect transition to this. They asked a question about how do you address weak points on your muscle groups? Oh, yeah, yeah, yeah. Find that question. That was a good question. So let me find this a good trick.

I'll start talking about it until you figured out. Well, the question was more in regards to how, you know, how in particular I recommend, but you know, we've all kind of recommended it a little bit, but I really push it. Oh, here he is, okay. So it's from a Janalva 7, J-O-N-A-L-V-A-7. And he says that we've talked about how natural body building,

full body workouts using compound lifts Multiple times throughout the week are tend to be more effective than then you know body parts splits his question was What kind of advice would you have for bringing up a lagging body part with that kind of a workout? Well, my advice would be the same it would be for a split if you have a lagging body part You just do more work for that particular body or more frequency for that kind of body The reason why I really like this question is because this is kind of how I train and this is where we're different like I feel like you You you you do you you live by your full body routines now because absolutely it's it's a best bang for your buck for sure because absolutely it's it's a best bang for your buck for sure.

Me being in so Cosmetic into the whole physique thing in aesthetics and balance and symmetry is so damn important like for me I am always looking at the lagging parts of my body body parts and so I'll kind of work what Sal does where like today It was like I said I was almost like a full body today, you know I'm hitting four or five different muscles and I'm doing that because I'm Addressing all these things that I need my calves my shoulders. These are things I'm trying to bring up right now Where I could have totally gotten away with the day off. I hit all those muscles already this week But because I those are lagging areas. I'm getting in the gym and I'm hitting them even if they're sore I'm still gonna like move them. I'm still gonna get them working

And I'm still gonna put some time under the iron on all those areas so I can develop those areas Well, something that I've done with the way I work out. So the way I work out at work full body, I mean, this isn't a nutshell. It's more complex than this, but in nutshell, I do three full body workouts a week. But then I do what are called triggering sessions in between on the days off, where I do very light movements for whatever areas I want to work on. And so I've used the triggering sessions to focus on lagging body parts. So like if I want to build more, my calves more,

then I'm gonna do my three days a week of my hard calf workouts, but I'm gonna do a lot of triggering sessions in between. And so this is how I've used it as a supplemental. Yes, yeah, like I don't do triggering, I'm not gonna do tons of triggering sessions for say my triceps, because those tend to be pretty well developed,

but I will do it for other areas that I wanna focus on. So I would just say just like anything, like if you have a lagging area. That's what I do, you like synergist muscles or something like that where I know that I need, you know, more left out of like my major compound lift. Like I know that, you know, like for my bench press, I mean, see this is so awesome,

it's so different from Adam, because what you just said, so this guy's talking about lagging body parts Immediately Adam goes into cosmetic he goes that performance and you go right into I'm weaker in this particular area Right, and I know this is gonna benefit the my overall lift beautiful. Yeah, and see that's such a great difference And I think you have to know where you're coming from if you're if you're more on the camp like Justin where you're like Okay, I noticed in my deadlift. I don't have to know where you're coming from. If you're more on the camp like Justin, where you're like, okay, I noticed in my deadlift, I don't have good lockout, right?

So Justin, for example, if I have bad lockout, what would be my weak areas that I want to focus on? For example, like in a bad lockout, like deadlift, deadlift, like camp strings, like you're talking hip flexors, you're talking, right, see, so there's two different ways to approach it. I love that. That's a great point you're brought up.

So fantastic. So he's an incorporate. So I'm right behind you. So a deadlift, what they mean by lockout, they mean, okay, you need to take this. Does that mean you need to do it deadlift? So maybe I'm working on my poll a little bit more. And maybe I'm working on, it depends.

I'm doing more hip extension, it depends on where my weak point of the lift is. So, this is a great point that Justin is talking about this right now because it is the opposite of how I look at it. And if I was training an athlete, though, it is how I would do it. Exactly. So, for example, let's say you're an athlete or you're working on it, even if you're not an athlete, you just want to work on performance. Maybe you care about how high your bench press is or how heavy your squat is and you want

to focus on that. You'll notice that at parts of the movement, you're stronger in weaker and area. So on a bench press, maybe from getting it off your chest or from away from your chest, the first two to three inches is relatively easier for you in comparison to the last three to four inches. So what must as a trainer, we can look at that and say like, okay, these are the muscles I'm going to develop to help you perform all the way through that same thing goes for a squat, same thing goes for a deadlift, like they're saying right now is, you know, hey, Justin's or Sal's really strong, he's getting the weight off the ground, but it's that last

lockout position that where he's lagging. So there are certain muscles that he's going to focus on to help lock that out. So total away and athlete would look at things. You're vertical. You're a great basketball player. We move on all your quick left to right. You're great on takeoff, but you lag maybe in jumping. You don't know how to explosive when you jump.

So there's muscle groups that we're going to focus on because of that. So what's interesting is they're all very important things to take a consideration when you think about a question like that and why there is no exact answer that oh you should do this way or oh this is better or this is the answer. It really comes down to you and your specific goals and what's important. Well, so I kind of combine I'm almost like a combination of the two of you, because I do look at aesthetics, but I also look at performance and I'll give you an example with squats, for example, getting into the hole, getting out of the hole, that bottom portion of

the squat has always been tough for me because I tend to be pretty tight. And so what do I do for that? I do lots of box squats, I do lots of bottom position squats, right? Make it sure at the bottom. That's where I get my power, right? So I've actually done both of those things, and I would recommend if you're just a general gym rat and you want overall fitness health and you want to look good, just going to sit down for that.

To death is a dead lift too. Deficit dead lift. So that's something I would incorporate too if I'm weak in certain points of the lifts too. So it just depends, it really depends on, if I'm getting, you know, and here's where I always stress on coaching, because you're not gonna see all these little things like, if our performance goes,

like, it really takes that person to kind of see these little, you know, minute details of like, where, you know, weak points are with that lift. So are like having somebody video you, so you can actually see it yourself. Oh, you can see very helpful. As a trainer, you can see that. I mean, we can see that for me. Well, I mean, I know, I know innately like, okay, like I felt like, oh my God, I'm not, you know, I need to work on this. But, you know, your average person is going to know that. A deficit deadlift, those of you who are listening that don't know what that

is, that would be where he'd be like standing on either a small platform that's three to six inches. Or I stack some weights or something like that. So I'm pulling it from a lower position. You know what I do with that? I just use smaller plates. I'll put the 35s on each side and set 45s. And you talked a bit about bands too.

And I think that bands are so great because you can actually emphasize where you're strong. Basically, it acclimates you towards a higher amount of weight. So, it's a great transition tool, so that way, it'll lighten up on the strong parts of your lift, but then... No, no, no, sorry, reverse of that. Yeah, it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll...it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll, it'll doing a deadlift and I want to increase my lockout. I'll have a band attached away from me. So what I'm pulling away, I have to keep the weight close to me and the band is trying to pull it away. And then at the top I have to pull back. It's kind of unique. You can get so creative with bands that you can throw them on weights and then some cool bench press stuff with it before. I haven't messed with it like that.

That's kind of cool. Yeah, or I just really focused hard core on form. So if I'm pulling it from the ground, like I'm making sure I almost draw a straight line up to the ceiling. So if I see myself deviate anywhere out of that, then I drop the weight and I start over. And just perfect, perfect, perfect, perfect. Just drive it in your skull.

I haven't done that, I haven't done that in a long time. I'm gonna start doing that. I love, so I just went, went came off a week of doing this of I'll go and I will train a very strict to tempo and time at a nowhere, you know. Like, I mean, let's be honest, who does that ever? First is time yourself, every second, every second.

Exactly, watch what the, I mean, don't, people like, oh yeah, I rest this much. They kind of try that one time to a whole workout be true to your rest periods where you only give yourself whether it is 30 seconds or 90 seconds, typically I like to pick the furthest away from what you've been consistently doing. So if you've been kind of power lifting

where you're giving yourself two, three minutes rest between sets and bolshin with your buddies, well, come in and do 45 second rest real lightweight and you'll be sore than you've ever been so in a long time, just by doing that. And same thing goes for tempo. When was the last time you did like a true like four to one tempo, where you were four seconds on your descending

like a squat, and then you have a hold at the bottom for two seconds. So you're focusing on your three phases of contraction. Yeah. I mean, and count. And you can count in your head. Yeah, it's control three, four, pause Yeah, yeah, I mean, and count and you can count in your head. Yeah, it's control three four paws one two at one, you know, and do like all your bench press like that,

your curls like that. Try that for a whole workout and do a mess of times. It'll blow your mind. You just part you just gave me some new shit. I'm gonna start trying. I haven't done that. You know what's funny. I knew that, but I hadn't even focused on that for so long. Yeah, yeah. Love it. I just and you know, it's know, it's a great curveball. You know, it's like something that even in advance guys, like guys. These are all cute variables, like you rotate. And so you're talking about like rotating things

to keep it fresh. Like, these are great tools to do that with. You have to put your ego aside. That's the hardest part for us, meet head guys, is if you've been lifting straight power, rest periods, three minutes and push in heavy ass weight and not caring about tempo, be ready to be lifting half the weight that you're used to lifting. Be ready for it and to be okay with it because ultimately if your goal is gains and performance

and change whatever, in any of those areas, if that's your goal, then it's good for you not to be good at it. It's okay. It's okay that you have to go from your 120 pound dumbbells all the down to 60 pound dumbbells because it's so hard for you to resist for four seconds on the way down, pause and come back up for 10 reps. It'll blow your mind. And actually do that for a couple of weeks.

Watch the change. That's awesome. All right. Well, I guess that concludes the Q&A. Pumpheads go to Instagram at Mind Pump, ask questions there, and we will answer them. We will try to get to all of them as much as we possibly can, so thanks for listening. Thank you for listening to Mind Pump. For more information about this show and to get valuable free resources from Sal, Adam,

and Justin, visit us at www.mindpumpradio.com. Until next time, this is MindPump.