Mind Pump: Raw Fitness Truth - 039: Coffee & Caffeine, Sodium Intake and the Meaning of Sore Muscles

Episode Date: March 6, 2015

MindPump answers more PumpHead questions about the benefits/dangers of coffee, the effects of consuming sodium and how soreness affects your ability to build muscle. Also, Sal, Adam and Justin have heeded the call to offer Justin's "Road to Ripped" workout and diet protocols for a deep discount. Go to www.mindpumpradio.com to see this Limited Offer!...

Hey guys, so I've been getting all these crazy emails lately because I've started this whole program Trying to get shredded and I'm on one right now. So everybody's everybody's wanting to get in with this So I wanted to see you know, maybe maybe we could think of a way that people can maybe get these Purchased so you're talking about the map Santa Bala. You're talking about the everything you're doing The nutrition of my guide. Let me ask you a question. You've been doing it now for four days already. You just started everything? No, he's almost a week now, aren't you?

Almost a week. How do you feel? How do you like it? I feel great, man. It's pretty wild, right? Yeah, I feel energetic and on one. Like I said, I personally flip a switch, but these programs are definitely helping me to dial it in.

So you're getting people asking about them? Yes, yes, because I think that they really want to see what I'm doing and I want to be able to really describe in detail What I'm doing Adam you know what we should do because the the map Santa Bob program by itself is a hundred and seventeen dollars Your nutrition survival guy 99 dollars, right? Yeah, why don't we? Why don't we why don't we hook them up because people are going to want to follow along with Justin. Here's a thing. I think, uh, for me, it's less about making the money off of this on the R guy on our Innow. Obviously, we have things we have to cover and stuff, but I'm, I'm more excited for more people that we can possibly get to Join in and go with them. I mean, if we can possibly impact thousands of people, that'd be fucking

Duffshore. They're going to do everything. We might as well. I'm down. I'm down to definitely discount it So Doug, what do you think? What are we looking at? Let's let's let's put together Let's put them all together in a package and give them a discount You're talking maps and the Nutrition survival maps and the nutrition survival is a couple so people can do what he's doing because this freaking I'm looking at him right now a week later and he's already well now And I'm getting a lot of people to that that I've told that he's doing or coming up to me and they're like well can we see what he's doing this that we're like well we're gonna talk about it but then everyone's like well do you have something structured so it's easier I'm like okay that's good for sure we'll talk about it too and then do it but I mean both programs

together between our nutrition survive guy to maps and a ball it's $216 yeah yeah yeah it's over $200 right there alone so I'm definitely down on our end at least to what do you think that can we do that yeah we can bundle those to what do you think, Doug? Can we do that? Yeah, we can bundle those together. What do you think? 20% off? I think it let's hook it up. No, no, no, no, make it sweet. Yeah, 20% of it. 20% obviously that shit. You see it a store like I need people to do it. It's a Friday. Yeah, it's a Friday. I say all 20% off. Like we fucking give this shit away. I'm saying like half, dude. You know what? Let me add you know what my lucky numbers. No, you know what my lucky number is like half dude. You know what? You know what? My lucky number is... No, you know what my lucky number is? Like everybody else?

Seven. Why don't we, what if we do this for $77? You gotta be kidding me. No, $17. Like 70% off? That's a lucky number. I like that. That's a lucky number.

I like that. I like that. I like that. I like that. I like that. I like that. I like that. I like that. I like that.

I like that. I like that. I like that. I like that. I like that, there's not much I can do, can't I? All right, so go for it. 77 bucks, you get everything to be clear. The MAP Santa Balli program alone is extremely different. Different from anything else you've ever seen. There's a patent to test.

Yes, wait, yes, wait. Sugar session concept, you've got phased workouts and the survival guide is about as, it's about as detailed as you can get when it comes to nutrition. And it helps you figure it out yourself. Actually, it's actually the best thing of everything. I'm gonna take this the next level then too.

And if you're somebody who gets on this program, get started the same time right now as soon as you can with Justin and you guys get on there and you actually get to ask personal questions on our page referring to your program while you're going through it, it will be so much easier for Sal, Justin and I to be able to answer and help specifically what you're going to because you're actually following going through. That's a great show. We will make sure we make sure we put them on the member, the private, because we have a private portal on Facebook.

And you can basically contact us, and when we're there, we'll talk to you. Why don't we just keep those people in there? Why don't we set that portal up to where those people are once they purchase and that we're seeing that private portal and just those people can be there? So that way, we're not getting confused

with other questions and we make sure we take care of them first. But to be clear, I think we should end this when you're done with your transformation, Justin. Yes, all right. Is that fair, Doug? Well, I think we ought to end it sooner. Really? I think, uh, what do you say?

March 31st. So this is a damn good deal, guys. You want to end it on March 31st? Well, how about, can we say this? Can we, can we not put an end date yet? Okay. Can we do that, Doug? Can we just, can we do that way? We can't. Ultimately that way we can ultimately dogs in charge? I mean this is this just be let's just be honest here He's ultimately gonna gonna pull the plug when he wants to and the reason why I'm saying that right now on air is

I want everybody when they're angry when we cut it. Yeah, it's Here No, I'm gonna put out one more thing. We oughta probably have a payment, like two payments of $47. So if they want to do less upfront. Yeah, just to make it easier for people to get in. Let's do it. We can do that for you.

So go to mindpumpradio.com. It'll be right there on the front page, everything together, you purchase this, you enroll in the program, and you just follow it. You've got everything you need. Literally, you have your workout, your nutrition, you follow it, done deal everything you need literally you have your workout You have your nutrition you follow it done deal boom Time to get sexiest fuck if you want to pump your body and expand your mind

There's only one place to go Might up might up with your hosts Salda Stefano Adam Schaefer and Justin Andrews All right, welcome to Mind Pump. This is the show that puts the cock and cock a doodle do. Bro, I was really ever. That was really scared where you were going with that. Look at the deck.

Where are you putting the cock? I dug just went pale white right there. Listen, I don't even know if I could edit that out. You're listening to Salda Stefano, Adam Schaefer, and Justin Andrews. Meow. That one. So let's do a Q&A.

Let's do another Q&A. We got some, we got a shitload of questions on our site. Real soon here, we're gonna have to hire probably, I don't know, between 20, 25 year old, super hot. So if you fall in that, if you fall in, and you can obviously you need to be able to type well, right. You got to have some working settles. Just type well. Type well, super hot between ages 20 and 25. Kind of like Vanna White asks. So you got to really present, you know, these questions to us nicely. Yeah. That kind of thing. I'm so going to get in trouble. Yeah, you are.

So you do need both. No, let me just say for the Yeah, that kind of thing. I'm so gonna get in trouble. Yeah, you are. You do need both. No, let me just say for the record, I disagree. I agree. With everything you just said. So let's start with the first question. This was from G underscore Rufo, Rufo, R-U-F-O. So G underscore R-U-F-O. His question is, how good or bad is coffee?

Coffee is amazing. Yeah, let's say tasty or good. How good or bad is coffee? Coffee is amazing. Yeah, it's like, taste the oil. How can you not love coffee? Let's talk about coffee for a second. So I want to talk about, so there used to be, and it kind of permeates, though, although nowadays, people are talking about the health benefits of coffee a little bit,

thanks to people like Bulletproof Executive and Joe Rogan talks about it. Bulletproof really sort of tried to reinvent coffee as far as like how to make it more healthy by adding fats. Right. Well, so the old studies, and there are studies and they're old and they're dumb.

Don't look at them. But the old studies did say that tied coffee to things like shorter life expectancy. Some even tied it to cancer. Basically, they said it wasn't good for you. Here's the problem. I can already guess with that, even tell. I already know this study.

Oh, I love this study. The controllables were like, oh, we forgot to chip, they were smoking cigarettes every fucker. Correct. Oh, see, I knew this was right. Correct, because what did people do back in the day when they drank coffee?

They smoked cigarettes. They smoked cigarettes. So when you remove the cigarettes, it's out of the punk song I've ever heard. If you remove exactly what? So if you remove the cigarettes out of that, when you look at coffee, first of all, coffee is packed full of antioxidants. And as a matter of fact, it's one of the,

of all the things that you're gonna drink in America, it's one of, it's probably got some of the highest antioxidant levels among all things. It's right up there with some of the like really healthy teas out there, like green teas and you know the red roe-boost teas and whatnot. So it's very good for you. And then let's talk about caffeine because coffee's got caffeine in it. What about caffeine? Stimulant, right? So it really depends on how your body reacts to stimulants. So it's really what I tend to tell people like how do you feel when you are on caffeine?

Well, so barring that, let's say you have a good tolerance to caffeine. Let's say caffeine doesn't give you heart palpitations, it doesn't make you feel weird. So if you get weird issues with caffeine, don't drink coffee that's caffeinated. Right. But if you can tolerate caffeine,

is it good for you or is it bad for you or is it neutral? There is more studies now that I've came out to to talk about the pros of it than there are negative. Right. I, you know, I actually wrote an article a long time ago. It's got to probably six, seven years ago on this because that was this used to be a great subject, especially early on in my career. And I wish I had the numbers. So I'm gonna, I'm not, don't quote me on the exact numbers, but the amount of caffeine that you would have to take in one day in order to have any sort of adverse effects was just astronomical. It was, it was something that you couldn't even do. Well, did you, did you know that the, they're, they're, right now they're about to change the amount of caffeine that they say you can have on a daily basis. So the government's about to come

out and change the number. And you know what number they're going to say? 300 milligrams a day for everybody, unless you have adverse effect caffeine is absolutely fine. 300 milligrams of caffeine is a decent amount. Yeah. Was that five, six cups of coffee? No, well, that's one large, really strong.

It's a couple of times two, right? Like a Trent day? No, I think those have even more. And here's the thing, 300 is the guideline that they give. There's a lot of people that can take a lot more than that. Oh yeah, I'll tell you right now, the number when I wrote this article way back one was way more, and that was like 3,200 plus, dude, it was,

and you'd have to be consistently doing that. What they have, and what also I remember reading about was, there's been more effects from the actual coffee being with your stomach lining, having more adverse effects than actually caffeine itself. So it's more so, there's be more adverse effects coming from multiple, so many cups of coffee, which would be a ton, first of all, coming from the coffee being itself, being acidic in your stomach lining versus the actual caffeine in the adverse effects that it plays, because as far as what it does for your brain,

what it does for energy, what it does for your metabolism, there's all kinds of things moving. I mean, it is a bit of a diuretic to some extent, so people need to realize that too. You almost get a planet and a food system. Appetite suppressant too. An appetite suppressant. Chaffin is also extremely good for the brain.

As a matter of fact, they're now finding that people who drink four or five cups a day of coffee have a much lower risk of Alzheimer's and dementia when they get older. Awesome. So they're finding that it's very good for the brain. So if you want really good brain health, it's probably a good idea to have some kind of caffeine on a regular basis. And I think coffee's better than just pure caffeine, the chemical caffeine because coffee's got the antioxidant in it, but it's very, very good for the brain.

What does caffeine do to the body? It's a CNS stimulant, so it stimulates the central nervous system. It's a dopamine-releaser. You get more dopamine squirting out in your brain, and dopamine is the motivator. That's the motivator chemical So when that comes out it makes you want to do shit and that's why I would activity buddy There you go. That's why when you're studying up late at night and you're studying you're having like you know Five cups of coffee and you know with espresso shots in them It keeps you going and it helps you to think clearly

So there's really you know, here's a thing though. I will say this There are some people that will suffer from what nature, naturopaths and, you know, wellness experts will call adrenal fatigue. Yes, I was going to bring up adrenal fatigue. That was the only negative thing that I've read that people have attributed, you know, high amounts of caffeine. Yeah, if you're constantly having to drink tons of coffee just to function, it's probably, you're probably having some adverse effects. To be clear, you know, it should be, you should already, it should already be an addition to your good energy.

It should not be because you feel shitty unless you have some coffee and you have to have coffee all the time and you end up finding yourself having needing more and more and more on a daily basis. Right. And they'll be cycle it out. That's it. And let's be honest, let's be clear. caffeine does have addictive properties.

In fact, it's got classic addictive properties. You do get build a tolerance and you do have with the drawl when you go off. So if you're drinking coffee and you find that you figure, hey, look, the caffeine doesn't really work with me and you go off, you will get withdrawal symptoms. Definitely. You'll have low energy for a week, you might get headaches, you might feel crappy.

It's classical withdrawal symptoms like you'll find with other drugs. So two ways, those that are listening to this going, like, oh God, that could be me, because I've been through, been here before, where I cycle on and off. And one of the things I do when I'm kind of cycling off the caffeine like that is I'll replace that same, a little bit of caffeine

still coming in my system like through green tea. And then I just make sure that I'm staying like overly hydrated. I'm drinking more water than I normally do on a regular basis. That's a great way to get energy by looking at folks. Those two things are two ways that it can really help you is stay in busy, stay drinking, drink water,

all sip on water all day long. and then the green tea to give you still a little bit of a boost caffeine is probably, that's the go-to spot for, you know, if you can, if it gives you enough kicks, you know, I know some people that they go to coffee or other drinks to get it because the green tea isn't quite enough of a kicker for them, but you know, if you're extra sensitive to coffee, maybe green teas, they're out, you green teas that route you know just one of those people so I can do I do espresso but I don't do it every single day or sometimes I'll do it every day for a short period of time like a week and then I'll

switch to green tea and green tea is a little mild milder it has less caffeine in it but it also contains an amino acid called Theanine. And Theanine balances out the stimulatory effects of caffeine. So if you drink coffee and it's a little too strong for you, you can even do this. You can even purchase Theanine, the amino acid, take it and then drink your coffee. And you'll still get the buzz, but you'll be less edgy.

So, and as a matter of fact, you can actually buy supplements now that are caffeine with Theanine. Before all my workouts, I'll take some of that as a matter of fact as a pre-workout kind of energizer, but I never really go over about 200 milligrams personally. So, I think it's important to note, too, that a majority of your pre-workouts and things that are out there, this is the primary thing that is actually eating those things as far as their success as far as... Oh, and it's a shit load and then they throw in some other weird stimulants that are not good for you. Yeah, right.

Yeah. Preparatory. Yeah, the pretire. Preparatory. Preparatory. Rarely blend. Yeah. No, I think it's important to note that it's also important to note too that, you know, we're talking about caffeine.

I know the question was related to coffee and what we think about coffee and now we've kind of gone on to this Just whole thing about coffee or caffeine in general is there is a difference between getting caffeine from coffee beans and getting caffeine And like a rock star energy drink or getting it from How much other things they pack into the things? Yeah, so whatever health benefit you get from the caffeine in your rock star Whatever brain help, you know, but you're gonna you're gonna negate with the either artificial sweeteners or the mountain of, you know, high fructose corn syrup. Yeah.

I just wanted to make that clear because I don't want people to leave our show and be like, well, you know, my pup was actually those guys were talking about how caffeine is great for me. So now I have my rocks. No, I've preached iced coffee black all day long, man. Yeah. That's my go to. That is your go-to. Awesome. Another question here.

This is from Jay Batito. So it's J-B-A-T-T-I-T-O. His question is, what are our thoughts on sodium? So I'm sure we've heard for a long time now that sodium is bad for you, too much sodium. You know, the American government has a recommendation in terms of you're sodium low. This goes back to one of your favorite ones. I know you get all fired up when we get to

talk about companies coming in and actually, that's so bad. I mean, it's just like fat when we went through the whole fat phase. No fat. All this low fat, those sugar. Yeah, it's like we take one thing out and we're gonna market it that way and then we're gonna pump it with something else that's just as bad or worse for you and then just to piggyback off of what everybody is, the trend is and the whole sodium thing is such a fucking trend

and it's one that's continued to stick around and I feel like the reason why it's stuck around is because it still plays a role with bodybuilders. And I think that's what people see bodybuilding. Well, that was the other part of this question. I think too, is like water retention from it. And like show prep kind of stuff. Okay, so wow, okay, well, that's a,

well, let me, I'm gonna let Sal, yeah, we'll get to that later on. Yeah, let me, Sal, we'll talk about the normal, just overall health benefits, the importance that it plays in building muscle. If you weren't, so it. Well, so check this out. So this is off of pressure.

This is all, now I posted this article on my Facebook page. And it's an article by Reason Magazine. It's actually one of my favorite magazines, very objective. And it says here, for years now that the Centers of Disease Control and Prevention have been recommending that everyone aged two and up should consume less than 2,300 milligrams of sodium a day.

So this is what they're saying. This is the, the, the, the max. I've heard that. Yeah. So, here's, here's what's coming out. Here's a real science. In the New England Journal of Medicine, this was a study that was published in August 2014. It reported that people who consume less than 1500 milligrams of sodium are more likely

to die than people who eat between 3,000 to 6,500 milligrams of sodium are more likely to die than people who eat between 3,000 to 6,000 milligrams of sodium per day. So the science is coming out now that this really low sodium intake is not good for you. Now from an athletic standpoint, athletic performance standpoint, if you go low sodium, you're stupid. You're sweating, remember that.

Yeah, I know, you know, some elite runners, you know what they actually do, they'll take sea salt and they'll sprinkle it into their water or they'll take salt tablets Yeah, you need both. Yeah, most of your runners like that you're ultra marathon runners and stuff will have salt tablets And we should also be clear that not all salt is the same Your regular bleach table salt will they removed everything and then just added iodine to it actually has a far more sodium in it than say, Himalayan, you know, pink Himalayan sea salt.

And you can actually taste the difference. If you've ever tried, I don't know if you guys have ever tried them, regular table salt has more bite to it. It tastes more salty, whereas the pink Himalayan salt, for example, it's got a different mineral composition. It's pink because it's got some iron in it, and it's got other minerals in it. And in in nice where do you get the pink Himalayan? I've never seen that oh you could buy that any health food store. Well, but not a normal grocery store

Actually, I found mine at a grocery store because safe way or something. Yeah, so yeah So it's so crazy how now regular stores are starting to get on board. Mm-hmm So pink pink Himalayan sea salt some of the best Another reason why it's good is it comes from the mountains It's it hasn't had it really lots of pollution. Another reason why it's good is it comes from the mountains. It hasn't had it really lots of pollution in it, so it's pretty clean. You can get sea salt, which is probably another good option.

However, you want to get real sea salt. And so you got to look at the origin of it, where is it coming from. Those are both better options than your traditional just table salt. That's basically a hundred percent sodium with nothing else in it, except for the ad iodine, which way back in the day, the kids had iodine deficiencies, so the government thought it was a good idea to just throw

it in salt and now everybody's got iodine. Well, I was going to ask you to, you start talking about athletes somewhat, and I was going to ask about how gatorade basically came out and created their drink based off of like the need for it because everybody, you know, down in these southern states, it was so humid. I mean, you just sweat and you sweat and you sweat pounds off before you even got to the game. And it was a real problem because, you know because people were passing out and all these adverse effects from it,

but what really is gatorate in electrolytes explained to people like what, like this whole electrolyte. Electrolites are things that your body needs, your muscles need to contract, things like sodium and magnesium and potassium. And so that's what they throw in these drinks, and so you're just replenishing them.

And then of course, they throw in some... Hygrectose corn syrup. Yeah what they throw in these drinks. And so you're just replenishing them. And then of course they throw in. I have fructose corn syrup. Yeah, they throw in some sugars. Now carbohydrates while you're training hard will help with performance. However, the worst, probably one of the worst type of carbohydrates you want to use is fructose or high fructose corn syrup. Yeah, you're better off with, yeah, I mean, just, you know, long chain, you know, maybe like laxie maze or, you know, the long chain polymers like a multi-dextraint or something like that while you're training. So I get to rate probably not the best. No.

Well, it's great though, it's the marketing behind it. Don't you love that though? No. But it came a dream come is like- Yeah, but it came around the era when, oh, sodium is bad. So we're not going to say that it's got sodium, and even though let's be honest, that's the best- That's like really what it is.

That is the most benefit, or the quick carbohydrates that are gonna convert over into sugar right away, replenish your guys' stores. So that's really what's going on, but we gotta find. Gameraid is not gonna be a sponsor of this show. Oh, shit.

We just canceled another monopolist. Everybody. I'm telling you, bro, we're gonna get some random ones, bro. We're gonna be sponsored by, we just say Trojan, but why is it gonna be, you know, it's gonna be companies that are safe from us But as anything you do with working out food. Yeah, you're probably not gonna get sponsored

I'm gonna say this right now when when marijuana gets legalized the first national marijuana company is gonna advertise with us No, I love us mark my words We'll run your commercials all day long. So we talk about I love us. Mark my words. We'll run your commercials all day long. There we go. We talk about, you know, so just Sally, and that's where I wanted to get into the,

how important it plays in a role as far as making sure it's in your diet, because some people think that you should always be trying to trim it out. Right. Now there are people, there are, if you're a doctor, tells you cut your sodium, because you've got high blood pressure

and you have some health issues, you should listen to your doctor. If you're a healthy individual, I wouldn't worry about it so much. If you're gonna eat shitty food that has a lot of sodium in it, that's all bad for you. So let's be clear here, that doesn't mean you go grab the frozen, you know, hungry man dinner out of the fridge

of the grocery store. And you look at the back like- And you're like, oh, South Fed, I could have a lot of sodium. Therefore, I need this hungry man, you know, South is very steak and mashed potato. No, that doesn't mean that. Quick, a quick little note you should know too is this,

if you're preparing your meals and you're eating, you can pretty much go to town, season your food and be fine. I mean, literally if you are making your chicken, your steak, your meal, your fish, whatever it is, and you want to season it with something, I mean, I say go to town, I mean, like empty the whole bottle on there, but even if you did, let's say you did, which would be crazy, that one, that those meals that you've made yourself and you've seasoned, seasoned all up is not going to compare to one fast food

joint. One meal out eating out fast food, and even some restaurants because they got to preserve their food. So what do they do? They prepare it and they keep it in a bunch of salt, which you have to keep the shelf life of. Exactly. So what they do is loaded with sodium.

And I'm talking like 10 times more than the saltiest meal you could ever pour on your at home meal. So keep that in mind. You're every Chinese food and you're like in the middle of the night you wake up and you're like any water. Yeah. So keep that in mind. If you're, if this is in the middle of the night you wake up and you're like, I need water. Yeah. So, keep that in mind. This is not something.

And that's kind of how I tell clients is, hey, because they ask me that, what about salt and should I stay away from this and listen, if we're making your meals, enjoy it. Season your food. Whatever ones you like, season it. Yeah, it's most likely if you're making it yourself, you're not going to put too much salt. Yeah. I mean, that's the truth, right? Yeah, kind of across the board.

I mean, that's why I've always been advocate of like cooking and controlling things with oils and all these things at your house. So, yeah, you gotta consider that. Yeah, you're right. And that, exactly. And as soon as you go to anywhere out, you just assume that you've over consumed

on your sodium levels by far. Now, that leads to you guys said that he actually asked about competing, like when guys are on stage and competing and we know that bodybuilders, do a lot of sodium manipulation. Some of them even take doretics, which will, where they call possessing. This is how leading up to, what is it,

what do you call it, peak week? Peak week, okay. So, this is a great question and it's a great question because because I do not have what I would say is the Perfect answer for you, but I will tell you my experience and what I'm going through myself personally when it comes to manipulating sodium and water. So I ideally the idea is this is that when you're cutting, when you're getting ready for a show, you know, you want your skin to be paper thin and you want to be pretty much nothing but muscle and skin up there. You're trying to eliminate and bones, obviously. You're trying to eliminate as much body fat, as much body fat and water between your skin

as possible. Now, here's the thing that is contrad contradictory to what happens to the average competitor. So most competitors, this is what a peak week looks like. They eat sodium, either normal, or they even eat high levels of it, leading up to it for their prep. When they get closer to peak week, they will start to restrict their sodium. And some knucklehead coaches actually have them do this for even longer, where they've been doing it for months on end, which is really retarded. Or excuse me, sorry, you know what, that's really silly.

Adam's on one right now. Yeah, no, you know, this one gets wrecked that word. It does, I'm sorry, and this gets me all fired up because it is the reason why I came into coaching was because I saw so much of this unhealthy crap that was going on. And when I see this, it just infuriates me. So I apologize for my poor vocabulary that's gonna come forward after this. So, that being said,

which is moronic. Moronic works. So what happens is they restrict that they restrict their sodium to literally like nothing. And they do that for at least a week and sometimes longer. And then the whole concept from the bodybuilding world is that, okay, sodium pairs with water.

And the sodium pairs with the water, and then you retain water subcutaneously between your skin and your muscle. Right. And this gives you that softer look. So this is what they would call, like when you say, oh, if you heard someone say this about a bodybuilder, oh, he looks kind of soft. Looking soft would mean that either one, he's carrying extra body fat, or he's carrying too much water in his system because he hasn't pulled it out. So by cutting the water and cutting your sodium, you're basically sucking it out of your

dehydrating your body and you're pulling it all out. Now, the flip to this and the problem with this is other than it's unhealthy, is also that our muscles are comprised of about 65 to 70% water in themselves. So you don't want your muscle bellies to be completely empty. So what a lot of these guys do is they pull all the water and then they slam it full of carbohydrates. So they fill the muscle bellies up full of carbs.

So we have what it's called like a load day or possible load days leading up to it where they're gonna load their bodies with double triple their normal carbon take. So they fill up their bodies, their filler muscle belly's up, but then they're still not getting all the way full because the body still needs water, wants water inside there. So why I don't have this perfect answer for you is because I'm constantly playing with this.

So my goal always when I compete is, is I'm always trying to do it as healthy as I possibly can, knowing that I'm always going to be flirting with some fine lines because it is a sport. The end of the day, it's not healthy for you. It's not the way somebody should live all the time. It's not something I should do forever for us my life. It's not bottom line. It's a sport. And like any other sport, there's many things that the three of us can sit down and pick

apart on how it's not healthy for the body. And bodybuilding has these things, and one of those things is manipulating your sodium and water. I think we should also be clear. Bodybuilding is a lot of, especially professional bodybuilding, the athletes are on high doses of anabolic steroids.

And when you're on anabolic steroids, when you're taking exogenous testosterone, your body is holding water. In fact, in the old, some of the on anabolic steroids, when you're taking exogenous testosterone, your body is holding water. In fact, in the old, some of the first studies on steroids, the scientists attribute most of the weight gain to water, which is true. When you take, when guys will go on steroids, they'll gain lots of weight initially, especially if they take the oral ones, and most of its water.

So they have more problems with dealing with that than let's say a natural athlete and you'll find more natural bodybuilders Say that they don't cut sodium at all and you'll find more of these professional bodybuilders saying that they have to really Medipulate sodium and in fact a lot of them take things like duretics in fact All the deaths that have ever happened on a bodybuilding stage were attributed to duretics That's how dangerous it is to fuck with your electrolytes and your water. So this is not really a game,

unless you're doing, you've done this many times and you're doing it like Adam does where he's very healthy about it and he's very smart about it, I would say don't even worry about that. Just get lean and go into the show looking healthy and until you really know your body because this is not a game you wanna play.

Your muscles will contract and they'll stay contracted. You won't be able to breathe, or worst case, it's even worse, your muscles will fail to contract. And I've had people talk about, I've heard bodybuilders say they were on stage and they flexed. Well, they flexed and they couldn't even flex.

Oh, weird. Their muscles just wouldn't flex. Yeah, or they cramp up. I don't know if you guys remember back in the 90s. You're all dehydrated, I say. Do you guys remember the mid 90s Paul Dillett? Do you remember that bodybuilder Paul Dillett? I don't.

Massive bodybuilder, got carried off the stage at the Arnold Classic. He cramped up so hard. And then there was Ben Zazie, I think his last name was. Another bodybuilder's guy was known for being shredded, died shortly after a show because again, his left leg fell. So I, it's a lot of fun. So I think that's a great point to bring that away.

And I should have pointed out what, when we're talking about competing, I'm thinking that most people are just assuming that most of these guys are on anabolic, because it's pretty much out, especially once you get to the professional level, that a majority are messing with anabolic, therefore they are retaining water

differently than the natural body builder. Now I'll tell you what what I'm gonna try and do coming up in one of my next shows that I do because I have been playing with this. And like I said, I'm always trying to go as healthy as possible. The worst that you're gonna see me manipulate sodium and water is my last five to seven days. Last five to seven days, I will deplete it as of right now.

I've done that in shows, but what I'd like to do is I would like to come into a show. And I would like to go from consuming maybe a 1500 to 2000 milligrams of sodium to reducing it, maybe by 50% or 75% and then just if I'm drinking two gallons of water coming down and reducing to like one gallon of water. So at the end of the day, I'm still drinking a gallon of water. I'm still in taking 1500 milligrams of sodium or so,

whatever. You know, these are all hypothetical numbers, but the point is that I want to be able to come into a show where I still got sodium in me and loaded up. I've got water inside me and I'm hitting stage like that and see how I bone. Awesome. How are we doing on time, Mr. Doug?

35 minutes in. Cool. We got time for one more question. All right, actually this is a good one. This is a great question. This is from Jim Girl K, 846. Okay, her question is, now she says she's trying to grow her glutes so she wants her butt to get more developed, which we support fully.

A plaz. A plaz. Yeah, absolutely. Huge fan of that. Huge fan of growing the butt. She says sometimes she's sore. Sometimes she's not. Are her muscles still growing when they're not sore? Oh, so some of the good points here.

Absolutely. Soreness is a- That's not the indicator. It is a horrible indicator of exercise effectiveness. Well, it is not a good indicator. It doesn't really tell you much at all except for that you damaged some muscle. Well, it actually does tell us something. It's technically a sign of overtraining. It could be. It's less it's like a very new stimulus. And like, you know, you haven't experienced that before,

but yeah, yeah. Absolutely, I'll tell you something right now. Like I work out at a pretty advanced level with weights. I work out all the time, lifting heavy weights, doing this and that. I rarely ever really get sore, but if you threw me in a swimming pool right now and had me swim for an hour, straight,

I guarantee you I'd be sore the next day. What's the way I mean? I was doing a stupid, as stupid as this sounds, the wee boxing when that came out. I didn't, so I'm like doing that. I hadn't been doing any movements like that in our sore. My rumboats, It was pretty funny. Which is also why I find it very important.

So let's say we're taking, let's use glutes and set the example here. And you're coming out the gates, I'm designing a program for you. The very first time we train your glutes and we go do squats or whatever, I may do just five sets of squats and call it a day on your glutes

and see how your body responds to that. And then progressively start to move you up or like what we do in the maps program where we do trigger sessions and other ways to to stimulate it. But I most certainly am not going to come out the gates and give you four different exercises at four or five sets each. Yeah, that's a gauge. You can have to find and set it. Yeah, just keep it a little bit lower in the beginning. Keep that in mind. Yeah, the harder intensity and how sore you are is not a reflection of your results. In fact, I believe it's, I mean, I mean, do you even get sore? I mean, on a regular basis?

I tend to get a little bit every now and then. And of course, that's what I mean. Like, you train hard and you get sore a little bit. Yeah, I know. Yeah, I wouldn't even say I get very sore anymore. I get excited. I get excited if I do. You know, it's like, oh, I found something new.

Like, my body wasn't used to that. So, and so I am kind of contradicting myself as I'm telling you that it's not an indicator of a successful workout, but, you know, when you're really ever sore, like, or I'm hardly ever sore. Well, you're also mental. I mean, we all are in here, I think.

Yeah, we like that pain. But, you know, the glutes, I think some of the biggest issues I see with clients of mine that are trying to build their glutes. Number one is they normally have some sort of postural deviation or limitation due to... They're not sending a proper signal. Yes, they're not activating... There's no neuromuscular pathway. Sleepy glutes syndrome your glutes. Okay, your your ass is the biggest

Strongest muscle and the should be responsible for a majority if not all of your leg lower extremely It's also the most beautiful muscle of all muscles You're list them in in order of beauty, which is why lutes would be the top you should address it that way You should take care of it and you should And this should be a focus of yours. But getting yourself back into proper neutral alignment and then learning and understanding how to engage the glutes through your movements is probably the number one thing. Really every day. What's interrupting that signal?

You got to find out and correct it. And you're going to get a much more effective workout out of it where you can actually feel the difference. You're going to feel that stimulate and then activate. Now once you're engaged, it changes the whole workout. It fires. It takes up when you need it. This is actually really close to home right now.

My girl, I know she doesn't like it when I talk about her, bring her up, but she's such a good example. What you're going to do it anyway? I am. You're right she's such a good example. What you're gonna do it anyway? I am. So, right? She's a good sport. So, she's a collegiate level athlete. So, she played basketball. So, she's been pretty fit most of all her life.

When we first met and we got dumped tank, we got a hydrostatic way for those who don't know what that is. So, real accurate way to find your body fat. She was like 14%. And she always hovers between anywhere between 10 and 14%. So for females, very lean. Now, if you were to ask her, and I hope she's okay with me,

putting her insecurities out there to tens of thousands of people here. We'll ask the permission after. Well, when we first started kind of working out together, and I don't like to look, I don't work out with my girlfriend, I don't like doing that. But of course,

they at one point, they finally started asking questions of like, you know, well, if I wanted to do this or if I wanted to do that, what should I do? And then the first time as a trainer, you give them, you give them their advice and they don't fucking listen to you because it's just how it works. They just, they still are caught up.

Doesn't matter how smart you are, what they've seen you do with your body, even someone that's closest, someone like my girlfriend or a family member to me, they still have all the stupid things that are caught and they're caught up from everything else that you hear on a side note Like how aggravating is it when you're in the room? Everybody knows you're a trainer and they start talking about like some kind of program that they're doing Yes, they're fitness. Yes. I squirm in my head and happens to be all the time and it actually

I mean, my seat, it happens to me all the time. And it actually, could be a story, bro. Yeah, Katrina has to like pull me back here now and then because I get very irritated with that because it's like slapping me in the face. It's like, really? This is what I do for Olivia. I like to think I'm pretty damn good at it too.

And then you're gonna see here and talk to me about some bullshit program you found online or what I tell you. It's like really? So anyways, so she's just like, she's just like anybody, any other client or so on, I've had where I'm telling her, okay, this is what I want to do. You know, we're gonna do some heavy deads and squats

and these movement, these big compound movements and heavy weights and low reps, five reps. She's looking at me like, uh-uh, no way. She's like, you have no idea. Tell me, I have no idea how much muscle I build. I touch weights and I get all big and bulky and I'm like, listen, first of all, one, you've never had me design your program.

Two, we're not gonna be eating that way. You're gonna be eating differently, but I'm gonna have you training that way. You'll be amazed what happens. Well, let's be clear. We've never had a client, because I hear that shit all the time. I build, you don't know, I build so much muscle.

I can't build, listen, you're not gonna work out with me today and wake up tomorrow looking like Arnold. First of all, if that happens, I want you to, this is great, we should have kids because your genetics are amazing, but that's just possible. That's impossible. Well, and like I told her to, I said, listen,

if you ever feel like you're getting too muscular or hard, it's real easy to fix. We'll just skip the gym for a week and we'll have some donuts, so you could be just fine. You'll lose that hard look real quick. So, but anyways, I'm talking about her training We'll have some donuts and you're gonna be just fine. You'll lose that hard look real quick. But anyways, I'm talking about her training and making sure that now we're sculpting her body.

She's never trained that way. So this is just all new ground, new ground and understanding. And with the squatting in the day, she's a strong squatter. She can squat two plates. And she's getting under there. And she's actually got really good form.

But she has room to probably go about 4 inches or so deeper, you know, and really get some serious glue activation and I'm telling her I'm like listen One you don't have to listen all that hoopla where you ask to the grass We have to go all the way down the ground But you definitely want to make sure you go all the way down to get that full stretch on the glutes and it fully engage them And she's been doing that like literally're like, literally she's doing maybe, I think she got up to one, one 45, one 85 range the other day when we were pushing up, pushing some weight.

And she's looking at me like, I've never felt it in my butt like that. It's always been in my quads. It's always been in my quads, she always feels, which I've never got that depth before. Yeah, it was an activating itself. Well, to real quick points before we sign off is number one, those ass machines in the gym don't use them. They're a waste of your fucking time. Garbage.

When you're on your hands and knees and you do in the butt kick back or whatever. Oh, okay. Are you, are you, is your muscle activating? Yeah, but you're, you're, you're so much better off just doing some squats. So that for your trigger session. That's right. And number two, when you're doing your barbell squats, have someone watch you from the side. And if your tailbone tucks at the bottom, your glutes are not firing properly. And it could be a tightness issue, could be a weakness issue. So you want to maintain your spinal, your stability, your spine needs to stay the same from the top to the bottom of the rep. Go down as low as you can before your form breaks down and then you're set. Right. Actually have a picture of that on my Instagram, maybe two, three months ago.

I don't know what it was. There's a video on the team level up to on the proper squat. So if you can scroll down to the bottom, you'll see, you know, angle wise. I actually use a PVC pipe and I run it down the back of a client's back, their back and their head, and I want them to feel the PVC pipe on the back of their head, on the center of their shoulder blades, and then back down by their hips. And then their goal is why they squat, is they need to keep all three of those points

in tack with the PVC pipe as they come down. That's beautiful. And it's crazy. Just by them focusing like that, it just forces them to keep their core times a content. Yeah, those three points of contact. And then you'll have a nice perfect squat.

There was something else that I wanted, I wanted to point out though with, with the whole squatting thing is, think of it like this. Your butt is no different than a guy who comes to me and says, I wanna build my biceps at him or I wanna build my chest. I wanna bigger chest.

I wanna bigger or full around our chest. That's what you're saying to me when you say you want a butt. You wanna work on your butt or you wanna build a butt. It's the same concept. Therefore, there are two major things that are going to aid in this is eating in a surplus. You don't have to be crazy all the time, but you want to be eating in a little bit of a surplus and then not be afraid to train heavy five, five reps heavy weight and pushing the body to where you are going to start getting into those slow-touch fibers that you normally would be using doing all your 15, 20 reps, your butt kicks and those

things that the boys were talking about before. So do not be afraid of eating a little more and do not be afraid to hit the squats heavy and hard. Yep, and go ahead and send your before and after asses on the two of us. Sino. 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 Mind Pump. you