Mind Pump: Raw Fitness Truth - 053: Creatine, Building Calves, Muscle Imbalances & Working Out When Sick

Episode Date: April 1, 2015

Sal, Adam & Justin take on more of your @mindpump Instagram questions. Today they discuss how to build calves, how muscle balances affect your physique and how to correct them, working out when you are sick and the differences between different kinds of creatine.

Alright, Pumpheads, we did what we could, but Doug won. He's gonna be ending the promotion on April 6th. That means the Maps and Obolic Workout Program and the Nutrition Survival Guide, which are on massive discount, will no longer be available after April 6th. So if you've been thinking about it, time to stop thinking, time to start doing.

Get on MindPumpRadio.com, click on the yellow button, do it now. If you wanna pump your body and expand your mind, there's only one place to go. Mind, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Welcome back to MindPump. This is the only podcast that is proven with placebo-controlled, double- blind studies to make you sexy.

Oh yeah. Oh, sexy baby. That's right. That's the science right there. I'm here with this is this is Sal the Stefano with Adam Schaefer and Justin Andrews. That's me baby. And we're going to do a Q&A. Yeah.

Little Q&A. That means Q&A. It's Q&A. Man. Yeah, little Q&A. And that means Q&A. It's Q&A. Man. Everybody, let's do the Q&A. Yeah, voice of an angel. It's like, you know what it's like, listen to...

Do you get the goosebumps when you do that? I get the goosebumps when you do that. I get goosebumps, I get an erection. A lot of stuff happening. I get the goosebumps when you do that. I get the goosebumps, I get an erection. A lot of stuff happening. I get the goosebumps.

I get an erection. A lot of stuff happening. I get the goosebumps. I get an erection. A lot of stuff happening. I get from the Backstreet Boys ahead. Yeah, yeah. Let us know if you get in a reaction every time, Justin's in. Yeah. Please don't let me know that. Let's do this. I love Q&A. Let's start with the first question. This is from A. Kemposs, A-C-A-M-P-O-S-S. His question is, he wants us to cover calf growth

and- I don't know if we're qualified to answer this question. Yeah. Is this like a slight jab? Yeah. Oh, shit. Is he making fun of us, Adam? What?

You must have. No, because, yeah. Listen, I'm going to do that. I'm going to reveal my secrets for 15-inch-plus calves right now, because that's, you know, when it comes to calves, I'm sitting on like 13s, but I keep them clean though. You keep them clean though. They're vain You know, I do those jumps you remember Much I train bro. I just I do like you adding veins

I think I think it's taking me I take me 10 years to add one inch, but I've gotten like it I count it's like little millimeter, you know, it's like penis is coming out of your shorts That's a pain there veins everywhere was just robin Short scroll that's a pain to your veins everywhere with just robin It's weird so cover calf calf growth and stem tick Yeah, I can't stimulate your cat live. Go ahead. Yeah, I mean, I mean, I mean, this is definitely Close to home for sure for Sal and I I mean just has got them calves that he probably does once a year You know, they yeah, exactly them moving on Sal and I can't speak for Sal But I know I trained my cat a bad week.

I'm hitting calves three times. So a bad week, I'm hitting calves three times. I literally dedicate a training session, almost purely two calves, where I spend like 40, 45 minutes just training calves. And then the other two times, minimum, I'm adding that into my other routines where I'm given a decent amount of probably putting in 15 sets or so, you know, 12 to 15 sets of a few exercises. But for me, here's the big thing. Well, have they grown though? Oh, yeah, no, absolutely. So they might not be huge, but they're bigger than they were. No, and you know what, I tell you what, it's probably been,

the last couple of years I've gotten, you know, a noticeable change in compliments that, oh my god, look, you actually have, you know, reasonably not so small cabs anymore. We were like, abnormally small, which made my cockle even huge, but now, but now they're coming up. I see how this works, everything's like,

you make it smaller so you're cocking it. Yeah, exactly, but they got you. Yeah, they're starting to balance illusions. Yeah, they're starting to balance themselves out a bit. But you know, a couple things smart. That is what is in the dark. You can't tell which is which. Yeah. So as you feel for it, I have when I started incorporating the BFR, I did notice some a significant change there. I also got in the cabs some significant change there. I also got to,

I also got away from, you know, back in the days used to think that you know, you do like high reps, lots of reps, lots of reps with, with calves and, you know, you kind of neglect training like heavy and low reps, but it's a muscle, it's just like anything else that needs all different types of stimulation. I think that's the key right there. It is and I think a lot of, I mean, when was the last time you did five reps on calves, why do that? You know, on It is. And I think a lot of, I mean, when was the last time you did five reps on calves?

Well, I do that. You know, I'll, just like I, you know, do periodization on all my other workouts and I, with other muscle groups, I do the same thing with my calves. One day I'll come in and it'll be a heavy day and I'm going to be doing five reps, you know, five to seven sets of, of whatever exercise it is and rotating that. And then the next time I'm going to come in, I'm going to do eight to 12. And then the time after that, I might do 15 to 20, might throw a super setting in there.

A couple of keys too, also, I always to incorporate at least one knee bent exercise. Yeah, that's so weird. Yeah, so your gastrocnemius, to my pronouncing that right? Yeah, you got it. So gastrocnemius and solius, are your two primary muscles that are make up the calf.

And when you bend your knee at 90 degrees, so when you're in a seated calf raise, you engage more of the solias. When you do like your standard standing calf raise, it's primarily your gastrocnemias that takes muscle loads. So I'm making sure that you're incorporating both those in your routine and then just the variation, just like any other muscle. And there's stubborn because you're on your feet all the time. So think about that.

So your calves look the way they look because you utilize them on a regular daily basis. And that's basically what it takes for them to propel you through your normal. Well, I'm going to take that step further because that's what a lot of people say. They say, oh, your calves, the reason why it's so hard for them to grow is because you're always walking on them. And of course, there are people who just get massive calves. So number one, it seems to be one of the, and now all your muscles, there's a genetic component,

but it seems that calves is like the biggest one, right? Like there's some people that just have massive calves don't even work out, and then there's those of us that are trying the shed of them just to get, you know, a quarter inch of growth. Number one, if your calves are short, I hate to break it to you, they're never gonna really be big because they're short.

They're not, you don't have a long muscle belly, but if you do have a long muscle belly, then that means there's some potential there. In terms of why they're so stubborn or why they're so notoriously stubborn, well, you know, we got to think about it this way. What benefit or what disadvantage would massive calves give humans from an evolutionary standpoint? Think about that. If you live in a savanna and you do lots of running, lots of moving, having big calves might actually decrease your efficiency.

It's your endurance. It is. Absolutely. If you look at some of the best long distance runners, like Kenyans, for example, so there's certain tribes in Kenya that just break every single record, they've got these release long, spindly legs, and number one, there's more surface area when you have a smaller leg, so you disperse heat better, and it's more efficient. And then you've got some of the Nordic...

You know, the Viking. Yeah, you look like strong man, and they have these big, thick legs. Well, you know, their answers are probably evolved in really cold climates, and that larger size retained heat a little better. So I think that we just evolved beating the shit out of these muscles and they had to be resistant to growth. Otherwise, you'd have people walking around with 21 inch calves all the time,

which would get in the way of you trying to run down the gazelle. You know what I'm saying? So, but it's a muscle like any other, just train it hard. I think the number one reason why most guys don't have nice calves or good calves is because they don't fucking train them like they do their biceps. Oh yeah, you say, you do. But just the fact. It's because they're, it's boring.

It's not as much fun to train your calves, but I look at calves, calves for guys are like glutes for girls, I feel like. And just you made a good point, which I'm not sure how many people understood that with the understanding, like the origin and insertion of a muscle. So, you know, you have, you have your, and I'm gonna use butt, because everybody can relate to that. You know, girls that are guys, girls and guys

that have a flat butt, you know, typically have a long origin and insertion. So, and that's a genetic thing. I mean, you use nothing you can do to change that. Now, can you make that long origin and insertion butt grow and be bigger and look more shapely? Absolutely. But obviously, somebody who has a short origin and insertion going to have more of that bubble butt look just like your cast

Same thing. So I have a very short origin insertion which does not bowed well for someone who's tall and lanky and so it makes my So my calves like I like they get like this little little ball, you know They don't get longer or bigger because you can't change your origin insertion So and some guys you'll see the their calves go like all the way down to their ankles where they have those things. Justin's Justin's got some long calves. Yeah, he does. This go all the way down to his ankles. We're minor real high all the way up. It's the five inch heels though and jump rope. Oh, okay. That's how I do it. Heels? Yeah, I like that. Let's try that Adam. Yeah, you first.

Next question. This is from the Brett Matthew, the BRETT Matthew. Now he wants, and he's asked us this question before, we didn't get a chance to get to it, but I think it's an important one. He wants this number one to explain muscle imbalances and then how they relate to your physique and how they look and the rest of the body. So if you have like a muscle imbalance, how does it affect the rest of your body in terms of the weight develops? Oh, yeah, that's... Yeah.

So I think he actually posted this on my page originally after I did the post on my back, my rear shot. Yeah, yeah. And so what's a muscle imbalance, I guess, first would be... Well, an imbalance, maybe asymmetry. Yeah, it's just... It could be a couple things, right? One of them is that there's an imbalance.

One... Like, let's use my back, for example, maybe one, one lat is greater in size than the other side. So my left side may be more dominant than right. So typically you do a lot of exercises where, like let's say a seated row, you're grabbing a hold of a handle with both arms and you're pulling this machine or whatever, but then just naturally your body is going to want to pull

with a more dominant side. And this is the, a lot of people don't realize this, but lifting weight, 60% of lifting weights is mental and learning how to mentally engage, you know, equally and evenly distribute, you know, the weight as you pull, which is a bit challenging. And not a lot of people do that. They go, and this is also why I'm not a huge fan of beast mode and all this shit that we always talk about on social media platforms. It's like, you know, you're, you're, you're so much more bang for your buck, you should concentrate when you work out and focus on, on squeezing and staying balanced.

So what it'll end up happening is if you don't ever address it, you'll continue to develop that way. And I see this all the time. In fact, I just helped somebody in the gym the other day because I caught them doing more weight with one arm than the other arm. And I'm like, what the fuck are they doing? They were literally doing that. Yeah, like five pound dumbbell.

And, you know, I asked the lady what she was doing. She's like, Oh, yeah, I know. I have an injury in this arm, so I can't do that much weight. And I said, Well, here, this, we, what we don't want to do is just because that's injured and the other one is, is stronger. You don't want to continue to perpetuate that by lifting a heavier weight with that. I said, whatever weight you can handle with the injured one or whatever it is that you can do, you need to stick that with a dominant and don't do more repetitions because then you're going to create a major imbalance. And that imbalance is just going

to cause other issues. I mean, it's the whole body's connected. Yeah, everything's connected. So if you have an imbalance on your bicep and your bicep plays a huge role in all your pulling movements, that's going to probably end up relating to translating into something with your back. Well, from a movement standpoint, there's imbalances also. As trainers, when we do our assessment, I'll give you an example. If I have someone, we'll use an example of a road again. If I have someone do a row and I'm doing an upper body assessment, and I noticed that when they row the bar, their shoulders shrug.

Yeah, they're elevating their shoulders up. Yeah, they're elevating their shoulders or their shoulders are not, they're, they're scapular, their shoulder blades are not retracting back all the way. Then I know that there's probably what's called lat dominance, where the lats are doing most of the movement. So with a person like that, what you do is you go lighter and you'd focus on changing the muscle recruitment pattern. You'd focus first on getting the proper recruitment pattern, getting that proper form, and then adding weight from there. Otherwise, what ends up happening is if you just continue like Adam was saying, going into dominance.

Exactly. You just, you develop the, you continue to develop the imbalance. Right. And that's the thing. Your body is always going to make, like, whatever movement that you're doing, it's going to try and make it the most efficient way, like make it happen the most efficiently. Great point. So it's like if you're training it to just lift more weight,

then your body is gonna get efficient at doing that. That doesn't mean that you're doing it the best way. The best way, you're not engaging the right muscles in that lift. That's a great point. And that's something that has to happen. Your body evolved to understand movements, to not understand muscle.

When you go pick up a mug, you don't think in your brain, deltoid, bicep, forearm, flexors, lift, your brain only knows I need to lift this mug. Well, if you have a torn bicep, your brain will still say lift the mug. It'll just engage other muscles. It'll do it the simplest path possible for itself. Yeah, exactly. Minus the bicep, your brain will still say, lift the mug, it'll just engage other muscles. They'll do it the simplest path possible. Yeah, exactly.

Minus the bicep, that's torn. So a lot of it has to do with looking at the way you move, looking at your form with certain exercises. And for you personal trainers out there, let me tell you something. The absolute most effective way to get a client to hire you on your goal assessment is to do a proper assessment and to identify and point out muscle imbalances

and how you correct them. Because it's not it's a misunderstood factor in to build lots of value in what you do. Yeah, absolutely. Another thing that related to that too is understanding over and underactive like muscles and correctively stretching and fixing that way too. So a lot of times you could be starting to build a dominance like you talked about the shoulder elevation and you know stretching and working that out opening that up because what's So a lot of times you could be starting to build a dominance like you talked about the shoulder elevation and stretching and working that out, opening that up because what's going to happen is if you're doing something, so this is kind of what happened to me with my tricep.

So I had the major elbow pain. And even though this is probably less of an imbalance and more of an overactive muscle, but it can later on cause an imbalance if I don't address it. So, let's say what I was doing, one of my shows, I was really focusing on my chest and my shoulders, and I was really picking the volume up on it, so I was doing a lot of chest and shoulders throughout the week, and then on top of that, I'd have my normal one day a week where I'd hit buys and tries, and what that was, I was literally having like six

days a week that my tries were really having to. And what that was, I was literally having like six days a week that my tries were really having to work, you know? And so they were getting so tight that it was pooling, you know, I can just feel this pain in my elbow. Now, if I don't address that and fix it by correctively stretching it, working it, massaging it out, doing self-mouse fascial release, then what happens if I continue to go through these exercises,

then my body will start to continue to try and perform, but it's not gonna perform the way it should, evenly distributing all the weight, like it's supposed to, which I've done for many, many years when I do like overhead press or a chest press. Now because those triceps are so tight and they can't move through four-range emotion like they were before,

now I'll send other muscles are having to engage and work differently, which that can start to cause an imbalance also. So being able to feel and understand about this is all goes back to why I'm so anti-ego lifting. To me, I feel like, I know we always constantly pick on CrossFit, but when you lift so heavy, so hard and erratically like that, there's a place for lifts like that, but it's way down the road and where you need

to be mentally and as far as your experience and training, you really need to understand how to engage the body properly and to be able to see these things, because not a lot of people can feel that or understand that. We're we used to, I mean, listen, we all get these problems. We all have imbalances. I just did that post the other day about me having to address it myself. Fuck, I'm a trainer. This is what I do for a little. Imagine it's something like this.

This happens to me. I mean, and I'm not like I'm trying to do that. I'm trying to prevent that as much as I pause again. And it still happens to me. So imagine the average Joe who's lifting and doesn't really maybe not be as in tune with their body. I mean, and this is where you talk about serious injuries and shit that happens later on. I used to do this analogy with people since uppercross syndrome is the most common syndrome found in people, right? Projected children are going to a forward head. And basically that's all these, the tight muscles up

in your chest, your anterior delts, and it's causing the rounding of the body because we do everything in front of us, right? You're on the computer, you drive, we do everything. So it's kind of that slunched, you know. Yeah, and so our piece is. This was part of my assessment and presentation is I'd show people, you know, I'd stand up and I'd show them what neutral spinal line it looks like and say okay

This is where the anatomical position is this is where we should be and this is where we are right now at 30 or 40 whatever And then if you continue and we don't address this you're you're in that position and then at 50 then 60 then 70 You're turning into a pill bug and one that I Things then I would then I would pretend like I'm pulling, walking around on a walker. And I said, those people that you see that are 70, 80, 90 years old and they're walking with these walkers,

they didn't wake up and fucking get that way. No, no, no. Gravity didn't just all of a sudden smash them. Exactly, 10 years before that, they were almost that bad. 10 years before that, they were almost that bad. And 10 years before that,

and it's just progressed, we got worse without ever addressing. Absolutely, yeah. And I've had some frustrating conversations with like elder people, or that, they were almost that bad, and it's just progressive. We got worse without ever addressing. Absolutely. Yeah. And I've had some frustrating conversations with elder people, family people that wanted to understand, okay, how do I get better posturing and how do I alleviate certain pains and joint pains in these things on I've told them, you got to strengthen these muscles and

these specific muscles and you got to do the work. And they thought that there was some sort of stretching and therapy that they could go through. That wasn't like lifting weights. And it wasn't like, I'm like, no, no, no. You can actually get stronger. They start asking all those things. Yeah, because you get stronger. And support your spine and be upright.

You know, and move. You can't, you can't go through life like trying to relax. You can always tell the guys in the gym with the imbalances. First of all, they're your classic, they look like your classic meathead, they walk around forward shoulders, big chest, wide back, but flat. They look like they're, you know, it's like the imaginary lat-serms-drome guys

and they're walking around, they look really tight. They don't look put together well. You know, when you're free of imbalances or when you at least target imbalances, you have a very complete physique, the way it looks at least. It looks put together well and the person moves well. Second, you'll know people have imbalances

when you talk to someone and they'll say something like, oh, I used to barbell squat, but I can't anymore because it hurts my knees, right? I used to bench press my shoulders. And it's like, well, that's not the exercise You never address that back then right right so how about like you guys ever looked at like a like a badass wrestler or an MMA fighter like how the how four they are because they do they do everything Oh because it's your it's your how you stand with your hands and a lot of people don't and you don't realize this because we

Look at their bodies and they're super rip body fat percentage wise with that But there's some serious some balances that are going on because and that's for all sports a lot of people don't, and you don't realize this because we look at their bodies and their super rip, body fat percentage-wise, so with that, but there's some serious imbalances that are going on and that's for all sports. A lot of people don't realize this. Sports are not healthy for our body. It's one of the craziest things explaining to some people are like, you think that just because someone's a professional athlete

that they're in the best shape ever, because aesthetically they may look like it, but when you're doing repetitive movements over and over and you're not balancing the body out, what's gonna happen is you're gonna have these imbalances and it will cause injuries or issues later on in life if you don't figure out how to correctly fix them and do something about them.

Exactly, perfect. All right, next question. This is from Mr., what is that? Mr. Bikki. Bikki. Bikki, Ricky, Bikki. Mr. Bikki, Robbie. So he wants to know, he's asking about working out while sick, what happened. Bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, bikki, it's in flammatory and in the short term,

it weakens your immune system. Yes. So if somebody were to do some blood tests on you, you know, right before you work out, or right after you work out, they'll notice that your immune system has declined just slightly. So if you're fighting something and you're like, I think I'm kind of sick and you go

and you do crazy hardcore workout, you're gonna make yourself really sick. Yeah. So if you're kind of sick, it's probably best to work out very lightly. If you are feeling sick, it might be a good idea to not work out because, you know, missing one workout is better than missing a week.

And I'm speaking from personal experience, I've done this to myself a billion times because I think we all have, because we're all addicted to working Yeah, yeah, because I can lose your gains in all these things Well, I tend to train I tend to train my clients better than I train myself sometimes So I'm like I don't feel good fucking I'm gonna work out anyway Isn't that funny how we want it. I think we all are like that. I think that we you know you preach it all day long

Just like yeah, it happens to the ego like yeah, yeah, yeah, we're victims of the two Yeah, but I think there's it's happened to the ego. You're like, ah, yeah, I'm not sick. We're victims of the two. Yeah, but I think it's okay. And it really comes down to how secure, like you said, I think if you're a little cold or this or that, you just should listen to your body. You don't need that. That probably isn't the day you want to trade. You feel lower in sympathy.

Yeah, that's a day. That's it. I think we always, we think that working out has to always be this super intense thing. There's so many great things that you can do. Everyone has to be an epic battle and adventure. Yeah, it's not your lifsox. If you didn't almost throw up or your knees aren't shaking before you know, people always

ask me to like the half-dune train, seven days a week coming to gym. They're like, oh, well, don't you need to rest and isn't rest so important and this and that. Well, yeah, I listen to my body if that's what you're saying. So, you know, if I feel sick and tired or I feel sore everywhere, I don't go in and blast it still anyway. So I might go in and do flexibility and stretching and maybe some low intensity cardio and maybe some have work, you know. But if it's still movement, you're not just laying on the couch. Yeah. And that's probably

one of the best things you can do because you are going to promote more blood, more oxygen, more nutrients getting flowing through your body. So it's going to help and it can help if it's like a mild cold type of deal, right? If you're freaking like bed ridden sick, like you're kind of a weirdo if you get up and go shining. Well, I had it.

It might contaminate everybody else around you in the process. Yeah, well, if you ever talk to any my client, I've sent so many clients home because they've come in. I hear their voice, you know, in their voice that they're that their little congested or their coughing and I'll send them home I'll send them home that day because I I've done it so many times where were the clients like no, I really want to work out. No, I feel good I'm really and we'll train and then sure enough next session

They cancel because they're sick and I know I tipped the scale I tipped the balance from an immune system That was fighting something off to now if we can get temporarily Just enough to let that virus on whatever kick in so I'd say if you're feeling sick, you know Do a real light workout if you're actually sick you probably shouldn't work out all right So we're on our last one on Andre Draug is that what it says all right? Let's do it. Let's go into that So art our Drey re, or Andre, underscore, draw, Andre underscore, draw. He wants, he asked, and this is an easy one. He wants to know about the different types of creatine and which ones are best.

So here's a deal. Yeah, monohydrate. Here's a deal. About 99.9% of all the science that showed, and by the way, there's a lot of, creatine probably has. So the most studies on for sure. It's the most studied, eryogenic supplement that there is.

It's just, there's so many studies that's not even funny. And it's unequivocally effective, it works. It's good for you. It shows antioxidant properties. They're showing that it's good for the brain, that it's good for the heart. I wouldn't be surprised if in the future, in the near future, they start recommending it

to people who take just for health, forget about building muscle, just take it for health. They're all done with Crateem on a hydrate. What happens in the market, especially with supplements, is when there's something that's effective, then other companies want to... The best way. Yeah, they want to jump on it.

And they want it their way's better. Yeah, they want to tweak it like way way protein right when that first came out It's a big deal. It's really good for you. Hi, and glutamine mixes real well now Well, not all of a sudden it was like, you know cross flow you know cross flow filtration and concentrate on Isolating this in a way, you know different types of way same thing with creatine, but you know, here's a deal no other form of creatine Has been shown to be more effective than creatine on a hydrate now other forms have been shown to be more effective than creatin monohydrate. Now other forms have been shown to be as effective and there's some have shown to be less effective.

Creatine ethyl ester for example has been shown to be less effective than creatin monohydrate. Some of them like creatine like cry alkaline which you know lots of people say it's the best one because it's buffered, it's a buffered, creatine, it's attached to a salt. Yeah, if you put it in the glass of water, but guess what, you swallow it, it goes in your stomach, the buffering doesn't do shit anymore. It doesn't do anything, your body breaks it down to this exact same thing.

So it really doesn't do anything. If you find some creatines don't upset your stomach or you're one of those people that tends to be real sensitive, then I guess go for it, but creatine monohydrate is inexpensive, it's guess go for it, but Crate Team Monohydrate is inexpensive, it's proven, and it works. And again, there could be some former Crate Team that's out there that might degrade into something that might not be so good for you,

and there's not any studies on it. So no matter how many times the supplement company tells you, it's awesome and it's great and here paying extra $30 for our Crate Team is a superior. There's nothing supporting it. So I have a tough time spending money on something. Well, I kind of look at it like the same way that I give clients recommendations for proteins

in like your ways, like you're just saying is, you're really starting to split hairs when you start getting in like there's gonna be so many companies, they run these studies to show that like you just said that there's a, oh my ours breaks down at a faster rate or a better rate or it's gonna be to protect till it gets that it's like, okay dude, like really the biggest difference. Great marketing.

Yeah, it is. The biggest difference is making your going with a reputable brand, just like I would say with way protein and like that also, like the difference of, you know, the isolates, the concentrates and all the monohydrates and getting it all crazy about that, like seriously, you know, go with a reputable brand and be consistent about it. Make sure you, if you're doing it, lining up your nutrition because honestly, if you're doing that and then your nutrition is all over the place, the effects that you're really going to get from are so minimal.

It's not worth focusing that much on. There's so many other things that should be addressed before getting into this debate. I know someone's probably listening to me like oh, they have their argument because they read some study That that prove that whatever, but it's I'm telling you right now. It's not that big of a difference. It's fun conversation Yeah, you know, it's okay, dude, you know Go that route bro tell me tell me how many how much more gains you get by it No, you know what they'll do is they'll take like a beaker's anecdotal, yeah They'll take a beaker with water or whatever whatever, drop different kinds of crating and show,

oh, look, this one is better. Look, your body's not a beaker of water, or whatever. So the study's done on humans. No other form of crating has been shown to be more effective than good old-fashioned crating monodroid. Yeah, don't snort it. 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.