Mind Pump: Raw Fitness Truth - 1139: How to Improve Your Bench Press, the Best Way to Reverse Diet, the Benefits of Sauna Use Pre and Post-Workout & MORE

Episode Date: October 12, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether sauna use right after a workout is a good idea, how to improve a weak bench press, the best approach to reverse dieting, and whether it is appropriate to develop a training business outside of the club that is currently providing you with leads and clients. Why do people wear those face masks? (4:12) People have weird fetishes. (6:40) What is the Mind Pump Private Forum and what kind of questions are asked in there? (10:20) A great example of why we don’t want all our power with one company: The new normal of PG&E. (12:29) The ultimate flex! Mind Pump raves about their new Infrared Sauna partner. (19:36) Do the guys have PR goals they would like to reach? (25:00) Do we want scientists messing with genetically engineered babies?! (29:05) MIIR x Mind Pump mules. (31:20) Justin is the Moscow Mule King. (34:02) Owning a dog can SAVE YOUR LIFE! (35:36) The first evidence of the human race storing food. (37:57) #Quah question #1 – I know you guys previously said that jumping in the sauna right after a workout isn't the best thing, but if time is limited isn't it better to do it before or after a workout than not at all? (41:11) #Quah question #2 – I'm really weak at the bench press and can’t seem to gain strength. I have checked and re-checked my form, but have found no issues. What should I do next? (49:11) #Quah question #3 – You guys always talk about reverse dieting. What exactly is it and what would be the best approach? (56:47) #Quah question #4 - If you are employed by a gym that provides you with leads and clients, is it inappropriate to also develop your training business outside of the club? Not everyone who wants to train with me wants to pay for the gym's membership. (1:02:51) People Mentioned Ben Greenfield Fitness (@bengreenfieldfitness)  Instagram Bryan Papé (@bryanpape)  Instagram Layne Norton, Ph.D. (@biolayne)  Instagram   Related Links/Products Mentioned October Promotion: MAPS Anabolic ½ off!! **Code “RED50” at checkout** PG&E Begins to Proactively Turn Off Power for Safety to Nearly 800,000 Customers Across Northern and Central California Visit Infrared Sauna for an exclusive offer for Mind Pump listeners! 8 Infrared Sauna Health Benefits The Science of Saunas - Ben Greenfield Fitness Russian biologist plans more CRISPR-edited babies Visit MIIR for an exclusive offer for Mind Pump listeners! Mind Pump 805: Bryan Papé of MiiR Owning a dog linked to lower risk of death after a heart attack, study finds Prehistoric humans ate bone marrow like canned soup 400,000 years ago Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence Sauna Use Associated with Reduced Risk of Cardiac, All-Cause Mortality The BEST Bench Press Set Up & Routine | The Muscle Doc How To Start Bench Pressing - Start Here (REGRESSIONS) How to Develop Your Chest Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP When Exercising Less and Eating More Burns More Fat and Builds More Muscle The Complete Contest Prep Guide – Book by Layne Norton Ph.D. Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, so the first half of this episode, we talk about... The best half. Current events, we talk about our lives, we bring up studies. And then the second part of this episode is where we answer questions that are asked by listeners like you on our Instagram page and they're all usually fitness related.

Where it says Quasau. So here's what we talk about the intro portion. This is the first 37 minutes. We start out by talking about the masks people wear on their faces around town. Like what's the deal with that? Is it just to prevent illness or metaphor or is that a real thing? Or is it to hide their faces around town. Like, what's the deal with that? Is it just to prevent illness? Is that a metaphor or is that a real thing? Or is it to hide their faces?

Then we talked about strange fetishes, just then brought that one up. That was all that's what I'm good for today. We talked about what I discussed with our private forum last night, talking about speeding up the metabolism to our private forum. By the way, we do have a private forum for people, so if you wanna check that out,

you can go to MindPumpMedia.com We talked about how PG&E cut off the power to like 800,000 people in California because they suck. Yeah, we talked about the new Sonna here at MindPump. It's a clear light infrared sauna. It's awesome. It's theonna we've ever used. And we have a hookup for you. In fact, if you go to infraredsonna.com forward slash mind pump, one of their representatives can call you, but make sure you mention mind pump. You can get up to $600 off the purchase of a Sonna. So massive, massive discount. It fits three large men, just so you know.

Then we talked about my workout yesterday and how I did lifted a lot of weight. And I'm trying to get up to 600 pounds. You guys will never see that number. We talked about genetically edited babies in Russia, what the hell's going on over there. Justin brought up the new copper camp mug from Mir that we're gonna use for Moscow Mules. That's the official Mind Pump drink.

It's badass. But these copper mugs are insulated like a lot of of the products from MIR, and MIR is one of our sponsors. If you go to MIR.com, M-I-I-R.com, and use the code Mind Pump, you'll get 25% off your entire order. I talked about a study that showed that owning a dog reduces your all-cause mortality. Dogs make you healthy. And then I talked about how some studies showed

that the prehistoric humans were storing food, kind of like the same way we store canned foods. I don't think it's bullshit. That's interesting. Then we got the fitness portion of the episode. This is where we answer questions. The first question, this person says, you know, they've heard us talking about using

a sauna right after a workout, but if time is limited, when are other good times to use a sauna? So we talk all about sauna use, its benefits, and the best times to use one. The next question, this person wants to get stronger with their bench press. So we talk all about techniques and tools you can use to get your bench press numbers to go up. The next question, this person wants to know about reverse dieting. What is it? And what are the benefits?

What the hell is a reverse diet? That's a reverse. And the final question, this is a personal trainer that wants to know what we think about them taking the leads and stuff they get from the gym that they work out, taking them outside the gym and training these people in their homes or other places to make more money

Adam goes off on that part of the episode Also this month Maps and a ballack our most popular Workout program which comes complete with workout videos and explanations Exercise blueprints. There's three phases to the program. It's all set up for you It's a program designed to build muscle, strength, and speed up the metabolism. It's the best program we have for most people

for those three things. This program is 50% off, half off. It's the only time we do the sale all year long for Maps and Abolic. Here's how you get the discount. Go to mapsred.com, that's M-A-P-S-R-E-D.com, and use the code red50 RED 5 0 no space for the discount.

The other day we were talking about those face masks. You guys remember that? What is called? It's not a face mask. It's like a what does that call Doug? There's a there's not a name for it. Is it it's just the surgical kind of mass that they wear when you know They don't want to get sick or get other people sick. I guess it's not so hanker chief

That was your theory and my theory somewhat too like I was like I just think it's more than that because I see like it There's a younger generation that's doing it all the time now and it actually dates back a long time Well, and they and now it gets for the facial recognition stuff. No, no, that's what they were doing So I got I got DM'd about this. This is what I said. Hey, just listen to an episode on my and pump about why people, like hip hop artists and other festival goers wear those face masks.

I know people wear them because A, you can make them out of beads and look, quote unquote, mysterious, at shows kind of like a homemade costume. And, or if you're ugly. And B, and B, you can hide your mouth and face if you're rolling or tripping so nobody can see you chipping or chewing or grinding your teeth. Oh wow. What about their eyes? I know. They got to hide their eyes too. I knew there was

something out with that old Asian lady at the bus stop today. She was on she was on Molly. You're friendly. Yeah. Rollin' hard there. How late? Why are you? Why are you? You put your hand in my shoulder. Yeah. That's why they also do the pacifiers. You guys ever see pictures of that? So she actually the rest of the DM says that. She goes, it's similar to why people do the pacifiers. Well, I think that draws more attention to you

as a grown man. Yeah, I definitely will hold on to that. Yeah, I think it's a weirder to be at a party. Maybe people won't notice me griding my teeth but I'm chewing on a fucking pacifier. Yeah. Look like a moron. Well, that started it boys in the hood, right? I don't think it started there, but it was there.

Wasn't it? Was it boys in the hood? It was. It was. It was. It was don't be a menace to society, or a shipping, or a half of juice, or a gun. They mocked boys in the hood though.

Yeah, I know. No, there was, there was two. There was boys in the hood, and then there was menace to society, which was not a mocking. That was an actual movie. And then there was the one that mocked it. That was called, Don't Be a Menace While Sipping Your Juice In The Hood.

Yes, it was. That was the one that I was. And the Wayne's Brothers did that, right? Yeah. But they were making fun of the original people that I'd never seen. They're making fun of all those movies. I had never seen anybody do it until boys in the hood. And right after boys in the Hood came out,

there was like a little spike in pacifier sales because they were, I saw them around. I saw them within my peers and stuff. It's all baby style, if you think about it. Pants falling down, pacifier, you know, you say a little baby. That was a great movie, by the way, Boys in the Hood. I love that movie.

There's a big community, well I guess not really big, but there's people that are into that whole thing of like, you know, diaper changing and all that as a dome. Oh my God. I'm like, what is this? That's the media. I think of what I think of somebody

able to pass a fire with. Like a fetish? Yeah. It's real, dude. That's a real fetish. You know, always concerns me more. It's a big fat guy, too. What's more concerning to me is that when we talk

about these weird fetishes, Sal can always confirm them. Huh? Yeah, like I hear him. He's like, say it might have been from the South. Yeah. How did this happen? Hold on, I mean, how do I even know about this? It brings it up. Yeah. No, but you're always the one to give for. Oh, yeah, absolutely. I remember all the weird shit. First of all, I actually have the link right here. Just because you forget everything you've ever read. What are these days?

So you can't confirm it. Two-shay. Two-shay. No, but I remember a long time ago reading an article because it was like, you're right, Jess, it's like a fat dude. He's wearing a diaper. And there's like things that like,

what do they call, not festivals, but conventions. Where they show up and they like to have people change their diaper and stuff. No, it's a thing. I remember watching, you guys never watched a show taboo. Oh my God, I remember that. Dude, they covered like all of these crazy fetishes. Wait, where was that show taboo on?

I don't know. I think it was like, is it like Nat Geo? Yeah, Nat Geo Discovery or one of those, yeah. Or it was like, you know, it had a lot of like animal, like, you know, stuff like that. Like I would normally watch for entertainment, but then it got this weird show on there and it was like really fascinating to see what people

were into and like if, you know, they had different names for each of these things. Like somebody that was like in love with inanimate objects. Yes, there was, I saw one where there's people that are sexually aroused by cars or furniture or weird shit. There's this one dude that, yeah, it was in a sexual relationship with his car. literally aroused by cars or furniture or weird shit. There's this one dude that, yeah, he was in a sexual relationship with his car. Yes, that's all that one.

And he just loved it. Now, do you think there's something that obviously happens to all these people that have, I love that exhaust pipe. These are just way to the car, cool stuff. Oh, God, very bad visual. Is there something that you think that happens to these people in their early years like childhood or something

or where maybe like they were? Probably. It has to be. That whole imprint, right? Like there's like one, there's part of the developmental process where it's like you're exposed to something. I'm sure like that's part of it. Right, I envision like someone has a weird car finish

like that, like how does that happen? It's probably like they're locked in their car seat from ages like two to five and their parents fucking the car all the time. Oh my god. And then it gets in printed on that kid's head. He doesn't know. He just gets older and wants to fuck cars. Oh, it's weird man. You don't think that's how it goes down? I really don't know how that happens. If my, but you But humans were such complex animals that we take everything that's essential to life. So think of all the essential things.

Food, shelter, clothing, sex. And because they're essential, we create cultures around them. And then we make them really complex and weird. So like, look at food. Like, what do we need for food? We need sustenance, then that's it. But we have all this weirdness

around food and we cook all kinds of foods that look weird and different and colorful and all kinds of same thing with our homes and our clothes. All we need are clothes are protectors from the elements, but you look around, everybody in here wearing something different. So it makes sense that what sex will do the same thing. And they just get weird and we're but think of like the other fetishes like Like the more common ones like a foot fetish. That's actually quite common one among like why are Why are men why are people attracted to feet? That's you can't procreate with feet. I don't know You know I'm saying that one just no, I don't get it. Yeah, so what are your questions looking like because you've been doing the the live You know forum questions. What kind of questions are you getting inside of oh? Yeah, yeah none of these

I've, you know, forum questions. What kind of questions are you getting inside of them? Oh, yeah, yeah, none of these. None of this stuff saved the goods. Yeah, I would say our forum is like, probably more interested about the science to support whatever it is that we talk about on the show. I feel like that's interesting. Well, the forum seems to be,

so a lot of listeners don't know. We have a private Facebook forum, and it's a small group. It's about 3,000 people, and we like it it that way and it's kind of a split between people who like really dark humor, people who like the science about fitness and health and then people who like to talk about clinical and dyschloric. And so we have this private forum for people to meet each other, discuss things and what we've been doing recently is every Wednesday,

I'll pop up on there and do a live talk and a live Q&A. So each time I try and pick a topic, and this last time I did, I talked about speeding up the metabolism. So I talked for about 15 minutes on how you go about speeding up the metabolism, how you go about doing that with diet and exercise and all that stuff. And then I open it up for just the Q and A. And usually the questions are related to what I talked about, but sometimes a random, you know what I mean? Sometimes we're like, hey, Sal, what's your favorite? You know, whatever, I'll answer that.

Yeah, that was cool. But I did this one in my house last time. No, I saw it. See that? I did see that. You're gonna talk shit. I was gonna come in a talk shit, but I better not do that.

Why, do I love that one? No, no, no. Sometimes I feel like I don't want to I don't want to overdo it You know, especially if you're on a roll and you're dropping really special I can't miss one I do You guys have tried to mess up my flow Yeah, you do you do have like a bit of a stone wall with that I Did show that you watch the very beginning when I showed because it when I first get on there

I wait for people to come on so I kind of so I thought what can I do for the first few minutes to wait for people to pop on you Started juggling or no I can't juggle tried I showed everybody my original Arnold Schwarzenegger and cyclopedia body But the real the original was all duct tape together. Yeah, dude. So I showed everybody the that thing's like my so important to me Open it's just Either one of you guys get affected by the power outage yet. Yeah, this guy. Oh really Did you see my story? I did it I did a story on because someone my sister sent me a great meme and I was like oh this is so perfect for her And I cuz we both

Know it's like and it said it's something along the lines of All of you that have never never been poor and and never had your electricity out for a day or two, it shows. Yeah, because everybody's freaking out. Dude, this is such a... You can't be... ...play that to camping. So here's a great example of why we don't want, because our energy is supplied by one company, PG&E.

We have no competitors, and that's because it's such a regulated market that anybody trying to enter that market, it's impossible. So it's basically like a combination of market and government. So now we're stuck with one. And could you imagine about the wind? It's not windy, okay? I just imagine in my head,

like, you know, a group of the executives, like, oh yeah, you guys wanna sue us for being responsible for all this? Hey, like not having power, like that. That's what you get it. That's nowhere. That's what happened because they got sued for the fires. The reality is those fires were there because environmentalists were not allowing us to

go in and clear out all that old brush and stuff. So it's this build up of all this dry, you know, brush, then there was a fire and they were terrible. So PG need gets blamed. Oh, wow. So is this what's going on right now? So these are all this is all what's the word proactive? Yeah, they're saying and they're saying that this is preventive. Yes, they're saying this is the new norm. So now what they're saying is this is a total like fuck you for coming after. Wow, I don't think it's

not know that it completely smells. I don't I did not know that it's completely smells I don't think it's unnecessary. It's supposed to be it it's supposed to be this crazy win it hasn't been I have I'm super sensitive to win because my allergies yeah so feelings yeah totally. Oh stop wind so it's when the wind picks up I know right away even just the slightest bit and we've had. And we've had no wind. We've had no wind in the Bay Area.

No, it's not windy. Yeah, for some, you guys are arguing the wrong thing. Like, okay. Flock you PGD. You did it. It's a win. Relax. That's a whole argument.

Like it was dangerous. No, the forecasters can never be 100%. So it was forecast that there was supposed to be tons of wind. And before, because they had those monumental lawsuits that they got, you know, blame for for the fires, what they're trying to do is trying to prevent potential fires. So they're turning off everybody's fucking cow. Are they trying to prevent, or they're trying to say fuck you?

I think they're trying to prevent. Because guess what? Like, no way, I'm just, I'm just acceptable. I would Justin, this is, yeah, everybody's probably, you don't know when it's coming back on. You know, they're giving us all these arbitrary numbers. Dude, maybe it's 24, maybe it's four days. Maybe it's a week, you know, let me let you sit.

Well, it's like, it's just smells of this. Regardless. Regardless of whether or not it's an FU or it's, they're actually trying to prevent potential force fire or whatever potential fire. Here's the bottom line. There's no way in hell a company like this would survive doing this shit if there was competition.

No, absolutely. Never in a million fucking hours. And now, mad you are if they're like your neighbors all lit up like a Christmas tree and you're living in your cooler. That's what I'm saying. This motherfucker. Okay, imagine getting that power.

Who's your cell phone provider, AT&T? Yeah. Okay, imagine if AT&T was like, Hey, everybody, you're not gonna have cell service for the next five days, Verizon would get a surge of new customers. Again, I have no cell phones, I have no internet, I have no power, like nothing.

So we can't do shit because we can't do shit because PG&E is it, so where are we gonna go? So they can basically be like, yeah, whatever, what are you gonna do? That's why I think we've, tough. Tough, that's why I think it's an ultimate flex. That's why. That's a big tough titties.

It just smells of that. So anyway, so I'm like trying to get all up and ready to go. This morning in like, oh wait a minute, aren't you leaving town? Yeah, I'm leaving. I feel bad. So your wife becomes a good man. Yeah, so I'm like that guy. That's great.

Yeah, see you later, but I don't even know where I'm going. I'm gonna have power. So we'll see how this You later, but I don't even know where I'm going. You're gonna have power. So we'll see how this whole weekend plays out. Where were you supposed to go? Tahoe. Are they messing with Tahoe too? I'm pretty sure. Oh, I think it's all Bay, bro.

Is it just the Bay? I think so. I looked at the view. I looked at the map and there's a lot, man. There's a huge, like how many, it was like 800,000. It was a lot. Residents. I'm in the safe zone.

So I'm not getting any, you know, power cut out. But I'll, I'm this is, it retains a shit out'm in the safe zone, so I'm not getting any power cut out. But I'm just, it retains the shit out of me. I hate this. I hate feeling like I have no choice. You know what I mean? I had no sleep, so that's where I'm dealing with. Well, cause I mean my kids, like, they go to sleep to like white noise, all kind of stuff. And it's like, so they're coming up and backing down, being there scared, and the dogs

like throwing up. Would you do a throwin' up? Yeah, you just woke up in the middle, just throwin' up on the ground. I couldn't see him, I'm stumbling and like, I slipped in it and then I knocked my head on, you know, one of my drawers and, oh man dude, I am a mess.

You're in a terrible time. I am a mess today, dude. I love your dog, your dog does a good job of just throwing shit on top of the street. Yeah, yeah, he does. He just likes to add insult to injury every time. Anyway, it annoys me. It reminds me of the DMV.

When I go to the DMV and I'm in their ridiculous line and I'm looking at their redundancy of everything they do, it's so archaic and I think to myself, I can't go anywhere else. This is really not that bad. I like complaining like an old man. It annoys a shit. I mean, would you do it with your food?

Yeah, well, so we have to put it in all these different coolers. We have like three of them and we're just trying to put like all of, especially all the perishable meat and stuff like that that's like going to go real fast milk and all that. But yeah, and we don't know when they're going to turn it back on.

Are you, is your wife and kids going to mom's house or something? Yeah, they're going to take off. And I told them to go find somewhere where they could put themselves up with the dog and be cool and have power. And you're cool, right, Adam? Yeah, we haven't been hit yet, but Katrina is freaked out. I'm more worried about the milk, right?

That's like, what milk? Oh, the breast milk. Oh, yeah. That's gold. Yeah, it's gold. That's too big of a gold. You can't go to the grocery store and go buy that if it goes bad. So that's like, we're on's that's gold. Yeah, that's really that's to the can't get you can't go to the grocery store go buy that if it goes bad. So that's like we're we're on high alert for that.

So, but I didn't know that it would be been drinking it. The milk. Yeah. Have you tried it yet? Yeah. Maybe. Not maybe

like a first. I look, do I look? Do I admit it? Do I look more buff than you? Yeah, you might be getting a little bit more because I looked at you today. I'm like, he's looking anabolic.

I told you. It's a little sweet. A little side hustle. We've debolored breast milk, dude. Try and tell you're a little bit more, because I looked at you today, I'm like, he's looking anabolic. I told you. It's a little sweet, right? A little side hustle. We've debolored breast milk, dude. Try and tell you right now. You're the breast milk protein synthesis hacker, whatever. I actually haven't tasted it, dude.

Really? I talked to a big game like I would, no, it's a little less. It just hasn't came around, you know? Her nipples are all sensitive, bro. I can't even get near her. You're right from the source. Yeah, I get close to him. She's like, ah!

Yeah. He just suddenly gets pissed off. Yeah, I really think. That's mine. Yeah. He's like, ah! Yeah. He just suddenly gets pissed off. Yeah, really? That's mine. Yeah. He's like this pushing me away. I can't get no love. I just pick her a picture of him.

I'm a baby here, Adam the big ass. Paul Madden, on this side. I tried. He's like a denied on it. Wow. And I just don't feel weird about taking it from a bottle. You know, I'm good with it. Yeah.

Yeah. I'm good taking it out of the nipple. Right after we talk about the baby, the weird baby fetish thing, where people dress up like baby. Yeah, I do. We say Adam in the car. What are you doing, bro?

Just as a feeling, just a feeling, right? Hey, how's the new sauna? We got all up and going. Did you guys know how that came about? Did you know that I posted that on Instagram? What do you mean? So I was in our old sauna about a month and a half or two ago, and I did a story saying that I want a bigger, better sauna.

Some sauna companies reach out, say what's happening? Yeah, bro. Yeah, that's the power of Instagram now, dude. Yeah, that's the ultimate flex. So what do you think of this one? Oh, bro, the clear light one is so much better. It's got, and one of the things that I love about it right now, one, I noticed that it heats up a lot faster than the other one.

The other one I had to, I'd have to turn it on like a good 30 minutes plus before. So it's bigger and it still heats up faster than the smaller one, which doesn't even make sense to me. How many of you fit all of us in there easily now? Oh, is this a five person one that we have? So it's considered a four person, but what I also like about this one too is the bench that's in there. I don't know if you guys know this. That bench,

you just pull it right out. So it's portable. So it's stretching there. So yes, you could do like full on. And I mean, it's big enough for me to still stretch even with the bench in there. But if I really want to like starfish out and spread all the way out and do all kinds of yoga in there, you pull the bench out and then I lay the yoga mats down in there and then I've done that yet. That's all I do. Stretching in heat is amazing.

That's great. Yeah, because the heat, what happens is the heat causes the central, this okay, so you're ever noticed in hot weather, you feel kind of tired, like a little, because heat depresses the central nervous system. It makes everything kind of come down. And it's the central nervous system that regulates

whether or not a muscle can be stretched or not. This is why when you're cold, you're tight. So you're our science guy. And to your point of making fun of me, the shit that I've read and I forget, I've read this. And I know that there's science to support this. And I know I've talked to Ben Greenfield about this. And of all the things that I love the most about the infrared sauna,

the single thing that I love the most is if I have, like, the last couple days I was really groggy. So I came in yesterday to the sauna just to do the sauna because I was so groggy from two days of not sleeping. And I could just feel my circadian rhythm off and just feeling awful. And I had already pushed through that the day before training. So I'm like, I can't do that again.

Like my body needs rest or I need to do something to feel better. Anytime I feel like that, jet lag just didn't get any sleep and I do that sauna for 20 minutes and I come out. It's like no, it's like no weather sauna I've done before. And I know it has something to do with the infrared and I know Ben Greenfield recommends that any time that you fly Like out of the country or you throw you would throw off your natural circadian rhythm that it like resets it

So I'm not familiar with any science supporting that but I've heard lots of anecdote and my in my theory Yeah, I've experienced yeah, and my theory is that it's it's like any kind of stress on the body You know when you're training your body's ability to acclimate to temperature and you throw a stimulus, it's like a workout. Like when you have a good workout, how do you feel afterwards? Yeah, you're energized, right? Cold shower, obviously, would do that, but that's more obvious. I think people because the cold shower kind of makes you wake up. But no, I get the same roller, yeah, I get the same effect from the sauna. I feel just better and more energized. My ideal way to start my day is with Asana.

Wake up in the morning and I'll do the Asana, then I'll come out of their shower, eat my ideal way to start. If I had a bigger place right now, 100% I'd have that thing inside my house. I would like that too. It would just be nice to be able to walk downstairs and climb in it.

But I mean, here's close. I'm getting in it right now, at least three times a week. Sometimes you just have to wear some clothing. That's the only thing, because it's here in the it. But I mean, here's close. I mean, I'm getting in it right now at least three times a week. Yeah. Sometimes you just have to wear some clothing. That's the only thing because it's here in the studio. I also read somewhere to the benefits of it, like post workout. Like it's supposed to be really good too for recovery purposes. It reduces inflammation so that could go either way. So like, for example, yesterday, I don't know if you if you guys saw this. I know. I know you did, and I'm sure people messaged you the big ass deadlift that I did. Uh, push the... I was here for the live version. I had popcorn, everything.

Such an asshole, dude. I guess he hasn't done any lift posts. I haven't done a post a while. I'm kinda feeling good. I'm like starting to work way back on my strength. I pull like 440 or something I'm really, I wasn't over 500. You got a pick and different lift, bro.

Yeah, I know. I know what it is. Yeah, I know. Like, I can damn that deadlift. 24 hours later, is. Yeah, I know. Like, I damn that dead. 24 hours later, he's pulling over 500 and posting it. I'm like, you're such a freak. I didn't come all the DMs. Yo, did you see Sal's dead?

No, but the fuck right, I didn't see his dead. Of course I saw his dead lift. Fuck anywhere, we see each other every day. I think I, in fact, I think I did I texted you guys? Yeah. I think I might have said to the dude. No, you know what, I'm thinking right now. I'm feeling, I'm feeling good.

For me, it's all about gut health. If my gut stays healthy, then I can just put on muscle and feel strong and feel good. If it's not healthy, then I got to monitor my food intake, and then it becomes all about my health, and I can't push my body. But I'm thinking, I turned 40 back in February. I could be cool to pull six,

I've only pulled 600 pound one time. It was years ago. It would be cool to get up to a 600 pound deadlift again over the age of 40. All natural. I think that would be cool. That'd be a cool goal. Yeah, I mean, I just want to put it out there.

Since we've hung out together, you haven't pulled more than I've pulled since we've hung out to you. What do you mean? So I pulled 575 when we were, uh, oh, we did? Uh-huh. Oh, you did. I thought you hit 55 with me. No, I did most of it.

When we were together, but I pulled 570 or 575 when nobody was looking. No, I recorded it in a dark corner. I haven't saved it. It's like it's the where it's safe. No, but the goal is to get, I want to be able to get a 600 pound pull and I want it to look good. But I'll tell you what, it's different now than it used to be. Like I can't just recklessly go out there and fucking chase you. Now, do you guys have personal numbers that, for me, I don't even need to go there.

500 pool, a 400 squad. You have the 300 bench. Those are my, those are like, I feel really, if I'm put in there. That's a really good combo. Right, I feel like that's a good balance. I'm pretty strong on all of them, obviously I'm not breaking records with any of those or anything impressive,

but for me, I'm not a star. No, I'm not a star. I'm not a star. For a bunch of average guys, you know what I'm saying? I feel like those are good. Those are all good. Those are really good. Is that your goal to be able to get to those?

To be able to be pulling that where I'm at. Oh, at the same time, rolled out. Yeah, all at the same time and all natural. That's where I live. Do you do be cool to do them all one, like one workout. Just to do the 300, 400, you know, 500. I mean, I don't see why. I mean, I've pulled 550, I've squatted 420,

I've benched 375, I don't see why that's not doable. Now, which one's the hardest for you right now? Mm, well, I'm squatting right now, like 375, so I'm not far. So that one's pretty close. Right, I'm, I've just deadlifted the other day, 440, something, so I'm not far there. You have I'm just deadlift the other day, 440 something. So I'm not far there. You have a 500 pound deadlift right now. Fuse an alternate grip.

Yeah. In a belt, I think you got that right now. I think if I could push, I could, I mean, I pulled 550, right? So I think I could pull 500 if I stretch myself. Especially if I train for a couple of weeks in a row of actually trying to grasp that. Right, right. Probably the bench would be the hardest to be over 300 right now.

My bench is pretty, I'm working out with, you know, 225 with blocks of five and by about the third or fourth set, that's pretty challenging for me. So if I'm at 225 right now, maybe I squeeze out to 5275, well probably 250 be easy. 275 is probably around where I'm at right now. So that would probably be the most challenging to get over 300. Yeah, what about you, Justin? You're the big overhead press guy, didn't you? Yeah.

What's your all time overhead press best? Well, it was a bit of a push press just to be fair, but I push pressed to 75. Damn. And I wanted to get up to three plates. So that was like a goal I've always had. It was like trying to cross three, three, 15. Well, that maybe

Bansch I bench I got four oh five when I was back at NorCal and so I I've been slowly trying to build that back up and I've been you know increasing my bench And that's probably the one that has been rising up the most as of late My squats kind of you know teeter around the same. Like I'm pretty much, I'll hit like 405 every now and then when I feel like saucy and I'm like, oh, Farron, I got some juice today. But other than that, I haven't really pressed that like any further, but I would like to try.

I love the strength stuff. I really do. I love pushing strength. It's my favorite, favorite thing to do is lifting. The only drawback to it is you hurt yourself. I mean, you start pushing it and you start feeling, you know, a little... It's the threshold. Yeah, you start starting, start feeling energized and, you know, there it goes. I tweaked myself and I got a back way the fuck down.

You see Justin's 15 pound kettlebell win mill yesterday? 15, like that. I was a fuck. How much does that thing weigh? This is a bastard. And the kettlebell case comes in and like confirms it for you. Come on guys What's up with that?

Dude, that's everybody knows this is it the gold one. That's that's the they call it big birth that right? Big Bertha. How much is it? What is it? 48105. Yeah, 105.6 So I'll add the point six. You just got that cake power I mean you sticks the hip out and that big ass glue It's stealing it fucking trolls. You know, your kneels bent on that one. Did you get farmed as horrible? Did you get trolled? Yeah, dude. I was just like, I was like, well, you know what? You might be right, but that version you're describing

is fucking stupid. So this is how I do it. What you see, you know, it's funny, because the three of us have been training our own bodies, obviously for a very, very long time. A lot of the discrepancies between our lifts, it really boils down to our genetics. So we all know how to work out, we all know how to eat right. We've all been working out for a long time,

but we all have our genetically, the lifts that we're good at because of our genes or whatever. Yeah, speaking of genetics, I read this article about genetically edited babies in Russia. What? Yeah, there was a Russian scientist that came out that said he wanted to use the CRISPR technology to remind me the CRISPR technology again. I was trying to get back in on the Olympic athletic way through genetics now instead of the...

Sturper first, first, first. So CRISPR technology, basically, I don't know a whole lot about it, but essentially, it's a technology allows you to go in and edit genes in the labs. You can edit the gene, and now you've, if you know what to do, you can edit a gene so that the baby becomes taller or shorter or smarter or whatever, if you know what to do.

And so this Russian scientist is saying that he can do it. And then there was this huge scientific organization. That's like, don't do that. We don't want scientists messing with editing babies. And then he came out and he's like, you can't stop scientific progress. Yeah, you might be able to stop me, but someone else is going to do it. And you know what? He's so in debt. No, he's right. Yeah, think about it. It's going to happen. That's, yeah. That's the, that's the inevitable, right? Yeah, that's, that's the scary. But

there's still needs to be people out there putting the brakes on and checking the morality. You know, like a lot of these decisions, there still needs to be that, even though, yes, it might be inevitable, but we need more people to do that. Well, think about it. Like, so they had a meeting with this scientist had a meeting with Vladimir Putin. So Putin went in there and talked to the sky. It was like a private meeting or whatever.

Nobody knows what the results of that were, but at some point, someone's gonna do this, and it's like nuclear technology. Like we discovered the nuclear, I had to make nuclear bombs and that technology got stolen by the Soviets and then now that I don't know how many countries have nukes. Like it's gonna happen, dude.

Like whether we like it or not. And what they're saying is so funny, this is what they said they said, we need to. It doesn't care, they're going on like. The fuck, I guarantee China's doing it right now. 100%. Yeah. Yeah.

The people are saying we need to make laws preventing private companies from doing this and only allowing governments the power to do this. And I'm like, yeah, I don't know. I feel like that would be just as bad. Yeah, totally. Yeah, like they're not gonna make a, you know, super soldiers or some weird, you know, shit.

Or whatever. Did you guys see, I think Mirror actually watches a lot of my Instagram and like when I'm into it. Mirror the company. Yeah, the company Mirror. Like we had Brian, you know, the CEO on the show and everything. And I just saw one of their latest releases. It's a copper mug and you can use it for both coffee and you can also use it for like a

Moscow Mule. Oh, yeah. And it's insulated. It's insulated. Like on the other taste of like the. Oh, yeah. And it's insulated. It's insulated. Like on the other taste of like the copper and all that. So it's paint on the outside and the, it's super sick. The coosie today.

Oh, is that the way? Yeah, they came in. So they had the two different size ones I got right now. And you put your, what is that? I got Rachel's red bulls in here. She's been, oh, that is that little coosie. Yeah, Rachel used to work for red bulls so she worked out a deal.

I think she hooked them up with some of our supplements. Did you guys know this? No. So that's why that refrigerator is full of Red Bulls because she used to work for the company. She has a connection there, and they wanted like protein powder or something with that. So she's been like trading protein powder

and shit that we have in the back. It's got a little side hustle up there. Yeah, yeah. I totally encourage it. I'm like, yeah, go for it. We're like, there's like so many, there's like, we have so many. Well, company send us stuff all the time

that we don't work, we don't like. And so we mine as well. I mean, I go back there all the time. By the way, somebody who listens to the show sent her a DM like, because she manages the main page about the statement you just made right now. And I'm just, she's like, what do I say back to that?

I'm like, I fucking just let it be. You never know if people are being funny or they're being like rude, but they made a comment about, you know, that they find it really, I don't remember even the word that he used, but he was referring to that we talk about companies sending us free stuff as if it's like,

well, no, it's not, look, here's a thing. If you want us to work with you, we have to try your product and see if we like it. If we don't like it, I'm not gonna get on the podcast and say, hey, someone's so company sucks. No, no, no, no, he was, but I'm just not gonna work with him. He was referring to like Ned, and Ned being expensive, and's old company sucks. No, no, no, no, he was out, but I'm just not gonna work. He was referring to like Ned and Ned being expensive and that we get stuff for free.

And it's like we're, you know, maybe they should drop their prices instead of giving you guys free stuff. And it was like, that's not gonna make people don't understand how, no, people don't understand how prices work. Well, not to mention that was just a stupid statement. Yeah, yeah, okay. So five bottles take the off of all their bottles

because they don't get any way, five bottles for free. Yeah. You've got like, you know, half a cent off of something. Okay, even just, no. You don't wanna go down that route. I feel like, she's like, what do I say back to something? Just ignore that shit. Don't answer that stuff.

No, that's so ridiculous. Well, I'm definitely, so reason I brought that up is because I'm gonna make that our new official like, Mindpunk Mule Cup. That's dope. That's gonna be the one. Does it have a lid too, Doug? It does.

Swipe it over. I wanna see if I'm gonna spill it. No, no, you're drinking coffee too. Yeah, for having to lid on there so as to spill over yourself. No, no, no, no, it's insulated and it's got the insulated lid and everything. Say, super clean.

By the way, Justin, you root completely ruined Moscow mules for me. Completely. What? I don't know. Nobody makes them the same. Nobody. Oh, yeah.

Yeah. So I'm not a big drinker. I never have been, in fact, I've drink more alcohol since meeting you, Justin, then I ever have my time. You're welcome. I mean, you're a cooler guy as a result. Yeah.

That's just how it goes. Makes me tolerable. You've sell the drink. He's knowing the fuck out of you with the brand new shit. Here, here. She'll have this in your face. Yeah, no, but so the first like mules that I really had were the ones that you made. Since then, I'm like, I like Moscow Mules. So if I go out and I want to have a drink, I ask for a

Moscow Mule. None of them are a good ingredients. It's all time. It pisses me off. So what's the deal? Well, because most of the men is one of the number one that yeah, that's no one of the number one that and they don't have the right ratio of lime juice that you always use like too much lime juice and it like makes it too tart or like it just doesn't blend well So yeah, I've figured out the exact formula fit. Yep, that's that's what you do with the mint is different Did you share that in our newsletter? Did you give away the Moscow Mule yet? Oh, you haven't yet. No, well, probably I'll probably throw that in there next time.

You should do that. But what he does with the mint is interesting too. He takes the mint leaves and then he like claps them in his hand. Right. A booty clap to suppress it. Yeah, yeah, he booty claps. Sure, you haven't seen it. I see it.

He always asked me when I come over to the Moscow Mule. I don't know how to do that. Who's there what? Oh, does it Sal? Watch this out of him. Is that why it tastes familiar? Yeah, then he boss guy. I'm gonna do that. Who's or what? Oh, does Sal's watch this at him? Is that why they taste familiar? They eat bootyclaps. Oh, it tastes familiar.

Oh, yeah. I know this flavor. Oh, it's just a good dish. Anyway, hey, so since we're a fitness and health podcast, I'm gonna tell you guys about nice transition. So I'm gonna tell you guys about something that has been shown in studies to reduce your risk

of early death by 33% for people who are heart attack survivors. So if you've had a heart attack, there's one thing you can do that studies show that well after you've had the heart attack and you've survived, that will reduce your risk of mortality after that by 33%, which is a matter. It's a matter of. Exercise.

No, this is something that I'm pretty sure you won't guess. What else? Diet exercise. Yeah, all the basic stuff. No. Owning a dog. I found that owning a dog. Well, this just supports your statement you made in the day about relationships and cigarettes.

What, how interesting is that? And how do you measure that? Well, so they find that people who own dogs, and they, well, they control all the factors, right? And they'll say, okay, people that own dogs versus people that don't. And they control all the factors, smoking, dye, all the stuff we know to control.

So it's not perfect, but if it's a big enough percentage, that means that there's something there. So for everyday regular people, forget about having, if you had a hard time not, you're just regular people. If you own a dog, your risk of all cause mortality goes down by 24%. And the thing, you know what I'd get from that.

The thing, the takeaway that I get from that is, is all it's confirming for me, because it's the same point that you make with the relationships and cigarettes that we talked about the other day. So how important the mental aspect is. Totally. That yes, the physical part, exercise, nutrition diet,

we all know that. But having those brings you to that calm state. Having those relationships and dogs are wonderful. I mean, that always happen to see you. Yeah. And they make phenomenal companions. Don't you guys think that people who don't like dogs or don't like music or psychopaths?

Yeah, I think, come on. I mean, I met a few people like, oh, oh, mean, for me, it's people who don't like kids. It's not with you. People who don't like kids, I'm always like, all right. So from what I can count, I can understand it too. I did like kids, so I'm not a kid at all. Yeah, you guys are fucking angry. Yeah, I understand that more.

I mean, I love my kids, bigger kids. Wow. That makes sense though, because you guys are fucking slightly like that. I would just a little bit of the asshole. Yeah, I would put you on that one, bro. So I don't like all kids. So dogs, yes.

Yeah, all day. So another cool study, this was an interesting one. There was evidence, they found evidence in Israel and some old caves that prehistoric ancient man stored bone marrow to eat for later. So they found evidence that what hunters would do is they go out, kill the animal, strip the animal of meat, fat, and eat whatever.

But then they would take the bones back to their caves and store those bones for like up to nine weeks or longer so that later on they could open the bones up and eat the bone marrow and feast on it. So it's like the first, it's like the, or no, actually longer up to nine months, I should say. It's like the first evidence that of us storing food, like we do now with like canned food or whatever.

Before we figured out, it was like salt after that. And then, yeah. I always find it fascinating how we figure this stuff out. What do you mean? Like, do you actually know? Yeah, like always find it fascinating how we figure this stuff out. Yeah, what do you mean? Like, they are, they know. Yeah, like the archaeologists, they're, I'm just picture them, they're, you know, they're digging the hole, you know, they find a bone, right?

Or they must have stored this. Yeah, it's right. They're like, they for sure stored this for nine weeks and we're like, what the fuck? How do you come up with that? They have a guy like reenacting it. It's like, you know, and like, the fire was over here.

This is over here. You know what I bet they were doing this. Like, I mean, how much of it is just guessing? I know, and it's like, you know, and like, you like, the fire was over here. This is over here. You know what I bet they were doing it. Like, I mean, how much of it is just guess? I know it's one cave. What if it was like a joke, pre-stored joke, like, hey, hey, oh, it's falling asleep. Fall asleep. Let's put a bunch of bones to his bed.

Right. Yeah. You know, shut up. 500,000 years later, they stored bones, I see. Yeah. No, it's much more elegant and complex than that in terms of how they figure this out, but they're pretty sure that this shows that we stored

these bones like canned foods. Like we took the bones and we knew that there was no- Well, didn't we think forever, we've depicted the way dinosaurs look forever than there's been more research that proves that they probably have feathers all of them in shit. Yeah. Like that was like a terrible, like they probably didn't.

They probably look nothing like all the book or the eating all the was like a terrible, like they probably, they probably look nothing like all the book or the eating all the narratives. I know, like the children's books probably looks nothing like what they really look like. You know what their bones look like? Yeah, that's what we know. Yeah, well fuck the study then. Yeah.

Come on. I don't mean to shit on it. I just, would I hear stuff like that? You don't know anything. Yeah. And we, it's just not defending it. Well, yeah, we talk so certain about it. So bone marrow. I think they were too. How the fuck do you not know? It wasn't like Lincoln logs. They were kids toy set that was sitting there forever

that they were stacking bones together. And then they just like, I think they're tool marks and the bones are far away from when the animals are in the bones. And they were like, I think they were, I think they were, they were like,

they were like, they were like, they were like, they were like, they were like, they were like, they were like, they were like, they were that was sitting there forever that they were stacking bones together. And then they just like,

I think their tool marks and the bones are far away from when the animals were hunted. Cause we didn't hunt animals and then bring the whole carcass back to the cave. A lot of the evidence points that we would strip them and you're right, I mean who knows? Yeah, fuck studies. Yeah.

I love studies. This clause brought to you by Organify. For those days you fall short on getting your organic veggies I love studies. by going to organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. All right, a first question is from Beard Fit 91. I know you guys previously said that jumping in the sauna right after workout isn't the best thing, but if time is limited, isn't it better to do it before or after a workout than not all of, I didn't know you could just question. Okay, so, so, so, so, so, it's a little bit of controversy around Sony use post work on.

Yeah, I wouldn't jump in the sauna just so you know. Yeah, thanks, Joe. Dad, joke. So sit down, relax. So here's it, so here's a deal. There are studies that show, and these are pretty good studies when it comes to endurance athletes,

that they took a bunch of cyclists, there were a couple of these, and they had the cyclists train really hard, and they took half of them, and they had them also use a sauna post workout. And what they found was the cyclists that used the sauna post workout had far greater improvements

in endurance adaptations and performance. So when I hear a study like that, right away, I think, okay, we'll perform its athletes and people that are trying to build muscle and is a different, is N-Bern calories or burn fat, or fall on a different category than a bunch of cyclists who are trying to recover and come back to their sport.

It could be, right? Because it's the same type of study that we would see with professional athletes that ice afterwards, right? There's lots of benefits to, and you see this in the NBA all the time, LeBron James goes out in the fourth quarter, they're basically already won,

he's already got ice packs wrapped around his knees to bring down inflammation. He has to turn around and do the next day. Right, exactly. And so then it makes sense because I care more performance, but if I'm an athlete who is actually trying to build muscle, there's a lot of benefits to the inflammation and allowing

the body to go its natural course and repair itself, right? It could be, but I think that that is splitting hairs. I think that, oh, we don't want to reduce the inflammation from the sauna post workout because that'll reduce the muscle building signal. I think that's splitting hairs. There are some studies that suggest that you may actually get stronger and build a little bit more muscle by using a sauna anyway. So the whole thing is about should I use it post workout?

Now here's a deal. For me personally, I notice benefit to using a sauna post workout. I really do. If I lift and then I go to the sauna, I seem to improve faster in my lifts and feel better. Now it could be because I tend to push my body towards its kind of, it's limit. Do you also think that it has something to do with that you're using our infrared sauna versus a regular traditional sauna?

Regular traditional sauna just takes much longer to heat up the body, to get that core temperature up as infrareds don't need to be as hot because they raise the core temperature up. There are supposed to be benefits from infrared versus traditional sauna. Again, splitting hairs, they're both awesome. Because their traditional sauna is hotter.

It doesn't have the infrared that heats you up internally, but it's hotter overall. You're still getting the mitochondria benefits that you get in the infrared. Oh, yeah, you're getting all the same benefits. Oh, really, I didn't know that. Absolutely. I thought that was the main benefit

of the infrared opposed to a regular sauna. Immune boosting benefits is one of my favorites. So you know how the body, when you, when you start to get an infection, what happens? Your body gives you a fever, because the fever, the heating up of the body reduces the virus or bacteria's ability to replicate. It also stimulates the, you know, some of the white blood cells and stuff that are coming out to fight these infections. So a fever is part of the infection fighting process. Well, a sauna stimulates that. So if you feel like you're getting sick, like, oh, I think I might be getting a cold, right?

I might be getting, now I don't recommend going in a sauna when you're full on already sick. But if you feel like you're getting sick, sauna use theoretically should help. And studies show that. Studies show that people who use sauna's regularly have less infections and less illness as well. It's actually, there was a huge study, a finished study

that I think there were like 5,000 or 10,000 people in this study. They found that regular sauna use reduced all cause mortality. Well, I noticed just when we started doing this with almost four years ago, when we started talking about hot cold therapy, this was back when we were talking, this was way back early episodes like 200 something when we were talking about the benefits of like cryotherapy and sauna.

And I started to implement that for the first time in my life. So all of my training career, yes, I've used a cold plunge, yes, I've done cry out, yes, I've done sauna, but I've never like done it and treated it like a different system of the body and tried to train it. And for the first time in my life, a few years back, when we talked about this, I actually, okay, I'm going to cold plunge and I'm going to train in the sauna at least three times a week every week. And that was, I've never gone that long and not been sick ever in my life. Like I've always had a very weak immune system. In fact, I'm very sensitive to getting sick.

Somebody, I used to say, anytime someone around me is sick, I'm guaranteed to one of the people that's going to get it. Where since I started doing that, I've been more resilient to colds than I have my entire life. Yeah, I look at it too. Like I felt, I started to use it post workout

and have felt like better acclimated when I do start to heat up. So I've been playing basketball every now and then still trying to keep that up. And I do a fair about a cardio, not that much cardio, like mainly just movement. And I'm trying to make sure like I'm, you know, everything is in check with my joints,

but like using the sauna after I'll work out, I get those, that same sort of a feeling afterwards where it's just like my whole body gets even that much more exaggerated in terms of like heating it all the way through. And that has kind of had some carryover into energy when I am playing. You don't overheat as easily.

Right. Yeah. So now I have also messed around with doing the sauna before am playing. You don't overheat as easily. Right. Yeah, so now I have also messed around with doing the sauna before a workout. Have you guys tried that yet? No. So sauna before the workout is interesting. I can't, I wouldn't think I'd like it. Oh, no, no, no.

If you want to just get a good, if you want a muscle, if you want to connect to muscle, get a pump, have really good mobility. So you're gonna go, let's say you're gonna go to the gym and you're gonna go lighter and you wanna go full range of motion and get a really good pump. The pumps you get are fast, like real fast,

because you're so warmed up, you know, towel off or whatever, let your body cool down a little bit. Then go into the gym, go do some full range, first of all, you'll notice your range of motion is instantly better just because you saw the heat of you up. But the pumps you get are just insane. Now I don't know if that's gonna lead to,

I guess indirectly it could lead to better muscle gain, right? If you're, because you're getting a better pump because the blood flow is already improved or whatever. But at the end of the day, you know what? The time that you do your sauna, doesn't matter nearly as much as the fact that you're doing it anyway to begin with. So if you're like, hey, I can't do it post workout or I have to do a post workout or I have to.

The only time I would say you probably don't want to do too much sauna is right before bed. I think that will probably disrupt your sleep if you get your core temperature up too high and then go straight to bed. Other than that, I don't, it doesn't really matter. Don't worry too much about the time. If you can pick the time, then I would say do it post workout, if you can have a really hard workout, and you think it may benefit you to have a little faster recovery, otherwise, who cares, do it any time of the day? The best I've ever felt is cryo or cold plunge

before a workout, a workout, then sauna. Oh, so you go boo boo. That's been my conversation. Dude, go hop in a cryo or do a cold-bong shower. Freezing shower, I've got it. And then, yeah, or a freezing shower and then get into your workout. And, man, I feel the adrenaline rush that you get from that gets me into my workout more. I feel so alert and I feel connected for those reasons.

It's like hyper-focus. And then afterwards, sitting in the sauna for me, that's the perfect moment. But again, I think it's a great point and we talk about this in the show a while time that, these are those things that sometimes annoy me about the fitness community is, we'll argue and debate over all these studies of, oh, this is better.

Before the workout, after the workout, 22 minutes, no, 25 minutes. Yeah, it's like everybody relies. Right, exactly. It's a creatine argument. It's any of these things. How is your body specifically responding? Yeah, it's the anabolic window bullshit stuff exactly. You know, it's a creatine argument. It's any of these. How is your body specifically responded? Yeah, it's the anabolic window bullshit stuff.

It's like if you're doing it, you're doing it. That's what matters. Next question is from real upset stomach. I'm really weak at the bench press and can't seem to gain strength. I have checked and rechecked my form but have found no issues. Well, Justin and I do next.

You and I should handle this one. Yeah. Yeah. You look Justin and I do next. You and I should handle this one. Yeah. Yeah. You look professional on the bench press. I mean, it's really tough to answer this, actually, when you don't, when we can't see the person, because a lot of times what makes somebody a great bencher is the way their body is, right? They're genetic, they're anatomy.

Like if you have really short limbs, it's very conducive for benching well. If you got a big barrel chest and you got short arms, you're gonna be a much better bencher than some lanky looking dude like me. It's a long way the bench has to travel and it takes a lot more strength to move that

because strength is weight over distance. the bench has to travel and it takes a lot more strength to move that because it's strength is weight over distance. And so somebody who has to go has to travel the bar 15 inches versus somebody has to travel the bar six inches. That person has to travel 15 inches could do less weight and be technically stronger than the person who's doing more. Does that make sense? It's also leverage and all that stuff.

But regardless of your genetic build, one of the best ways to improve strength in any lift, I don't care if it's a bench press, squat, deadlift or curls, is to practice it often. People forget that strength is a skill. So it's not just that your chest, shoulders and triceps need to get bigger and stronger. That's part of it, for sure. But it's also, are you perfecting the skill of the bench press and how your muscles fire together? Can you replicate it consistently? Yes.

Can you get into that position, but also can you generate and maximize the amount of force output that you're providing to the bar? So one of the biggest things for me was really focusing in on leg drive and focusing in on how to connect to the rest of my body. Because when I can access, you know, a density across my entire body and get that irradiating effect where now I have even more stability overall my entire body, it's amazing how much more force you can squeeze out just from that one thing. That's a good point.

Tensing up the entire body will give you more power, the ability to generate more power. So like if you were to test your grip strength and squeeze something, if you tried to squeeze something as hard as you could, but kept the rest of your body relaxed, you would not squeeze it nearly as hard as if you tensed up the rest of your body. So that's a very good point.

I also find being able to keep yourself in a retracted position was like the biggest game changer for me. Like, you know, for the, that's the shoulders pinback, right? Your shoulders peeled back and tucked down, right? When you're bench pressing so that your chest is taking order load and the shoulders aren't doing a lot of the work

and your triceps aren't doing a lot of the work. For me, that was the biggest game changer for improving my strength with my, because we were taught for the longest time to not arch your low back and that the way power lifters lifted was wrong and that the right way to bench presses with this flat back. And, you know, for many, many years,

I was doing this, putting my feet up on the bench or flattening my back, trying to bench press. And since we do everything in front of us, and we talk about this a lot, everybody is just naturally kind of rounded forward. Then you get into an exercise that is performed better when you actually have the shoulders in a peeled back or retracted position. You know, it's natural that you're going to go to your default pattern. It's natural.

You're going to roll forward, which is what you spend 23 of your 24 hours the day in that position. And so getting to a place where I could train my body to be, to pen that and hold it back while I press. And for me, that's where like priming was like a game changer. Like learning how important it was for me to prime, prime my rhomboid, prime my back and my lats to pull my shoulder girdle back

and be able to hold it in that position before I go into a bench, that was like game changing. There's also compartmentalizing the lift and really breaking it down. So if it's, you know, your lockout is the problem, for instance, and like putting a block there. So now like you're not coming all the way down, but now you're just waiting and emphasizing the lockout specifically in the lift

and just working on that. And then also like, you know, at the very bottom, like using a pause and maybe exaggerating the time length of like the pause, so like lightening the load, but now like generating, focusing on generating that strength when you need it in its lowest position. So.

Right, right. I remember years ago watching one of my trainers, and he was a super, super strong at certain lifts and watching him train his clients. What he would do is he would train his, he had a lot of, he had a huge client load, so he'd train a few clients, then he'd have like a 10 minute break. They need to go to the bench and he'd bench press. And then he'd go train some more clients and he had another break and then he'd go back to the bench. And he'd bench press and then he had some of the clients and he'd the bench and he'd bench press. And then he'd go train some more clients and he had no break and then he'd go back to the bench. And he'd bench press and they had some little clients

and he'd go down and he'd bench press. Now he wasn't bench pressing with tons of intensity. So it's not like he went out there and bench press to failure. Just practicing. But he would take a heavy weight that was decently heavy and he'd practice a few reps and put it up. And he would do this throughout the day.

And this guy bench pressed a tremendous amount of weight for his size. And I remember watching this going, oh yeah, that makes perfect sense. Let me try that out. And I did. I tried it out. And I tried it out with several lifts. And I got stronger real fast. And so if you're following a traditional muscle building routine where you're hitting your bench press, you know, once or twice a week, try practicing it more frequently. That this doesn't mean you're going to work out real hard more frequently. It means you're going try practicing it more frequently. That this doesn't mean you're gonna work out real hard more frequently.

It means you're gonna go bench more frequently and practice more frequently. You can bench press four or five days a week if you go out and you adjust the intensity so you don't overdo it. But just that frequency and practice alone, man, that gets people's strength through the roof. So I mean, I don't know what your routine looks like,

but I can assume, I'm gonna assume that you probably bench-pest real and hard once a week, and maybe do another day a week. I would say try benching three or four days a week, and majority of that time you're just practicing the lift, and maybe one of those times you're actually going, well bodybuilding routines are completely different than strength training routines.

Look completely, the pro. The maximize one of the things. Yeah, the programming is totally different. You can have a very impressive looking chest and Not be that strong and bench press. Yeah, so it a bunch Yeah, if it's just if you're just doing a lot of bodybuilding volume training and that's and that's all you're doing But if you're all your strength athletes a powerlifting program Man, there's a ton of frequency in there and it's all and you're not always moving

You're not trying to get Alice or all the time. You're practicing the lift. So I think that's important. Whoever this is, the tasking this question is understanding too, your real desired outcome. Are you just, are you trying to chase strength and get better at the bench press? If that's the case, do it more often. And doesn't mean you have to go to failure or be sore from it. Practice the lift like crazy. You will get significantly stronger and better at the lift. If your desired outcome is you want to build a bigger, more impressive chest, well, that's a different story. We have a guide for that.

We have a free guide that talks all about building your chest, but building your chest and then asking for strength. Although they both have... Yeah, specific area. Right, although they both have carry over to each other, there's a different type of focus. And there are exercises that will help you with your bench that are not just bench press. Right, although they both have carry over to each other, there's a different type of focus. And there are exercises that will help you

with your bench that are not just bench press. So like doing dumbbell presses will help you. Inclined presses will help you get stronger to bench press. Sometimes you need to back off the bench press and just do incline for a while to address some weaknesses. Dips, dips can help people. Yeah, deep dips can help people with their bench press.

So there's other exercises that can help as well. Next question is from corn van Groening. You guys always talk about reverse dieting. What exactly is it and what would be the best approach? So reverse dieting became popular going in the other direction. Yeah, when you have these like bikini competitors and physique competitors and bodybuilding competitors who would go on these 12 or 16 week diet protocols to get super, super shredded for a competition.

And then what ended up happening is they would get really shredded, they'd restrict their calories, do lots of cardio, whatever. Yeah, really, really shredded. Then they would do their competition. Then the competition was over, and then they'd just go nuts. They would just go nuts and eat a bunch of food,

and okay, I'm done with my competition. And some of these people would gain 30, 40, 50 pounds in a very, very short period of time, which is terribly unhealthy for the body. And actually results in the creation of new fat cells, actually makes it harder for you to get lean again later on. So then people started to learn about reverse dieting. And reverse dieting basically says this, if you have 12 weeks leading into a competition,

you should have maybe 6 to 10 weeks leading out of it as well. And the reverse diet is literally kind of the opposite of what the diet was. You're slowly upping your calories in a structured way to prevent that crazy rebound in fat gain that people get post-show. Now the way I look at it is the way I would look at somebody who uses anabolic steroids. Like someone's gonna go, I'm gonna do an eight week cycle of anabolic steroids,

but they don't have any post-cycle therapy planned. They're setting themselves up for failure. So like a good, you know, you talk to these pro bodybuilders, they'll say a good steroid cycle is dictated by the post-cycle therapy. Well, the good diet in my opinion is dictated by the reverse diet. How good can you come out of it, speed up the metabolism, and minimize some of the problems that happen without reverse dieting?

Well, I love this conversation because this is actually how I found Lane Norton. And when I was first getting into the whole bodybuilding world in that community, I was searching for bodybuilders that were presenting really good information around this. I knew this because I know how the body works. I know the metabolism works or I understand it to somewhat that if we restrict calories, restrict calories, restrict calories to get lean, what ends up happening is the body adapts to that. And this becomes your new caloric maintenance. I think a lot of people don't understand that our metabolism is this free flowing thing.

It is not a set number. You weren't born with a certain metabolism that burns ex amount of calories. It's ever changing. Every time you add a couple pounds of muscle, your body, it changes. Every time you start exercising a certain way, it changes. If you become more sedentary, it changes. You restrict calories dramatically for weeks on weeks on weeks, it changes. It changes.

It's adapting. It's adapting. It's getting used to whatever that you're doing to it. So, if you have somebody who's on a diet who is week over week over week has been increasing cardio and and restricting calories and restricting calories, that person who started that diet, they might have had a caloric maintenance at say, let's say, 2,500 calories when they started this whole process. That's where their bodies stayed the same as what calorie maintenance means. And then over that time, they've restricted calories and maybe even added movement. And by the time of

the they get to their ultimate goal, they look the way they want to or they lose their 20 pounds, their new calorie maintenance is no longer 2,500. It might be something like 1,400. And so what ends up happening a lot of time is people go, oh, awesome, I look amazing. This is what was my goal. Now I'm back to how I was eating before.

And what ends up happening is now they're in a worse position than they were back when they had built their metabolism. Their calorie maintenance, excuse me, was at 2,500. Because now their calorie maintenance is at 1,400. And then they think they can go back to how they were eating that 2,500 to 3,000 calorie diet sometimes. And what ends up happening is just a ton of weight gets body fat gets put on them because they have a new a new calorie maintenance and what you want to do like Salis saying is the

same way you restricted every week over week to get down to that place. You want to slowly introduce calories back into the diet and ideally change your stimulus. So this is where I love to switch up the programming for my clients. So if I have a client, we reach our goal, you know, when she first hired me, her calorie maintenance was somewhere between 25, 2600 calories, I've slowly reduced her and done, and we were following a certain program,

and she hits our goal. Awesome, okay, well, my job isn't done now, like, because I don't want her only eating 14, 15 or calories for the rest of her life. So now I'm gonna start coming the other way And I'm gonna start adding calories to her diet and when I do that I'm also going to change the stimulus inside the gym So switch up her programming. Maybe she's following like maps and a ball. That's what got us down in that that size Now I'm gonna go to maps performance where I'm gonna go to something like map strong and completely different, a new stimulus.

So what I'm hoping by doing that, while I'm increasing calories back into her diet, I'm hoping any extra calories that her body is getting, that they're getting partitioned over to build muscle and to support this new adaptation, this new focus, this new modality that we're doing. So that's what reverse dining is. And a lot of people didn't talk about this.

I didn't learn about this until over a decade into personal training, how important this was. And, you know, the way we were taught in the back of the days was just cut calories or straight, get them to lose, lose weight. And then you're done. And then you're done. You know, there was no, there was no talk about what do you do to these people, you know, after they reach their goal,

and there still isn't a lot of people talking about this. I mean, Lane was one of the first people that I came across. He's got a great book on this too. I think it's one of the better pieces of content that you can invest in for somebody who is wanting to die, get down into great shape, and then what is it look like to come out of it?

Because if you care about staying fit for the rest of your life, that part of it is as important if not more important than the journey there. Next question is from Rabri. If you're employed by a gym that provides you with leads and clients, is it inappropriate to also develop your training business outside of the club? Not everyone who wants to train with me wants to pay for the gym's membership. I'm glad you picked this one. I'm glad you picked it

Would you pick this one? I picked this one. Yeah, I'm glad you picked this one So I think I think it's bad. Oh, well, I was just gonna say we'll talk about all you look at Here's a thing when it comes to your career and your business one of the most important things Look, it's like fitness when you look at your fitness goals There's ways to get to a particular goal fast and then there's ways to get to a goal with integrity. Long term forever. Long term success, a lot of it's determined on your integrity, and your integrity is determined by the people around you who've worked with you. And if you're working for a gym that's providing you with leads and clients, to maintain your integrity, if those clients want to hire you, you train them in that gym. You don't take them outside that gym

because that's, you might get more clients and make more money in the short term, but I'm gonna tell you something right now, in the long term, people will start to find out. It's a false perception too. So I did this, okay, and this was really important to me. So when I went through my 24-hour fitness career, there was a point about when I was 25 a. Somewhere around that range, where they started to put a ceiling on how much money we could

make. And a guy like me hated that. One of the things I loved about that career was the more I worked, the more I sold, the more successful my club was, the more money I made. And I was very money-motivated. And at one point, the company sold and changed and they put a ceiling on it. And they got to a point where no matter how much money

I sold, no matter what I did, I could no longer make any more income. And I had that point in my life. I got used to making a certain amount of money. I had the lifestyle that I liked that I was used to. And I was like, what the fuck do I do? And it was forbidden. Moonlighting was forbidden there.

If they found out that you were training and you're fired for sure. And so I had this dilemma like, man, what do I do? Like this is fucked. Like I'm in this situation where they won't allow me to go that and I'm like, you know what? I'm going to do it.

And then I did it, which I'm not supposed to do. But when I did it, the thing that I said to myself before I did, I was like, I am not going to pull from any leads from this gym. If I'm going to look outside and build a business that's separate, I don't want to have anything to do with this. And it wasn't just for integrity reasons because I definitely believe I have that

and that was a purpose. It also was because I wanted to prove that I could build the business without the company's assistant help because if I just pulled from all their leads, you have the false sense of how awesome you think you are. That's what I meant by the fault. You have a false perception of the ability to really build a business because you're using this company that's probably paying money to advertise or drive leads or they have a store front and so people come in, and you don't have to pay for that. And so then you start building.

I mean, how many times have you guys seen that? How many guys have had trainers that work for you? That's like, I picked awesome. Yeah, that they could build a huge business, but all they're doing is pulling for the lead. Well, because all they look at is then how much is like getting carved off your paycheck. Right.

And they don't look at like all the marketing materials. They don't look at like, you know, the insurance umbrella that you're under. They don't look at like all the marketing materials, they don't look at like, you know, the insurance umbrella that you're under, they don't look at like all these different leads coming in every single day, coming to you. And when you're out there on your own, man, it is a hard reality.

Well, that's not only is it harsh, and this is a conversation, I used to have this conversation a lot. This was a common conversation with trainers that worked for me, and that is that, to your point, Justin, 24-hour fitness uses has been $25 million a year in advertising and lead generation.

And as the small person on the podium told here, the trainer who clocks in and gets paid there, $25 to $50 an hour to train clients is going like, oh my God, I'm only getting half the money to the business again, they don't do anything, they don't do anything. No, they do the most and fucking important thing. They get people to walk through that door,

because if they didn't walk through that door, where the fuck are you gonna get them? The grocery store out on the street. You know how hard that is? That is unbelievable. That's the hardest part. It is the hardest part. By far.

So by you poaching people that have already been driven into your gym, so you can hustle and make a little bit more money, I mean, one, I think it's not having integrity. And two, you really haven't built a business. I don't care if it's generating an extra 50 grand to 100 grand a year for you. If the leads are coming from the business that you're currently working from, you didn't build a business. They cut that off,

because I've had trainers do this with, I have tons of clients that have built on my own. I think I'm going to leave and go try on my own. I know how you're getting your clients. It's through the leads at the gym generating. Then they go off on their own and they last the grand total of six months. Because they no longer have those leads, they no longer inclients drop off,

and then they're screwed, and now where they're gonna go, they're not gonna go back to the gym because the gym's like screw you, you were taking our... I used to tell all my trainers that were even considering going off and doing their own thing.

If you haven't figured out how to be the number one guy or the number one girl in this facility, you're not going to do dick when you leave here. I'm sorry to tell you that. But if you can't figure it out with all the shit that all the hard stuff that you don't think is really hard being taken care of for you, a facility that with the equipment that somebody's servicing and taking care of, somebody scanning to check in and welcome them in, running all the back in the systems and bookkeeping somebody advertising, generating the back-end and systems and bookkeeping, somebody advertising,

generating leads for you, having the lights on for X amount of hours, all the shit that you don't think about, that's why you make only 50%. I remember having that conversation with you. It's one of those things, like I purposely, like, shyed away a lot of clients that were immediately gonna follow me to the next gym. But I wanted to see if I could do it.

The whole point of it was, how am I gonna be able to keep building and sustaining my own business, if I'm doing this on my own? What does this new venture look like? How, I need to be, I figured out right away. I had to be one of the trainers that was more professional,

had, you know, everything together, had a website. None of these other trainers had their own website. Like, there was so many steps I had to take, and if I wasn't gonna look at that and really like assess what needed to happen for me to start generating my own leads and my own business, you know, I would have been all comfortable

with the 10 to 20 clients that I brought over, and then that would have been in my whole business. And by the way, just because you are the top trainer in your gym, that still doesn't guarantee you're gonna be successful in your own. No, no, that's a good thing. It's just, it's a guarantee you're not gonna be successful if you can't be the top trainer.

Yes, yes. And then you go off on your own, I can pretty much guarantee. It's still hard. Yeah, I mean, I had many of my top guys or girls that worked for me, that were killing it in the facility, go off and try and do it on their own, and they just, they ended up coming back.

More often than not. They come back because it's, there's a lot that you don't think about so. Now there's a second part to this question which is not everyone who wants to train with me wants to pay for the gym's membership. Look, I'm gonna tell you something right now. If you communicate to a client, if someone comes to you

and says hey look, I wanna hire you but I don't wanna pay for the gym membership. But you know, so can we do this on the side? And you tell them, you know, unfortunately, I can't. I work for the gym. I have an agreement with them. I only can train their clients in here. That communicates a great level of integrity out to the people who might want to hire you.

And I tell you what, that goes very far. Remember, remember your job as a personal trainer. Your job as a trainer is to help people get to their fitness and health goals. And that means they have to trust you. And if you've already built kind of this facade that you're sneaky on the side type of deal, you're gonna lose your power as a trainer as well. It's all built on integrity.

All of it, 100% built on integrity. Well, if you're also struggling to convince somebody to spend an extra $30 a month, you gotta become a better trainer. I'm sorry. I mean, if you, if people's, you know, the reason why they're not signing up for you is because the $2,999 a month they got to pay for the gym membership. Like what kind of value are you building in yourself? You ain't that good. You got to work on your skills that much time to go outside the gym and like all that wasted time like where you could just be stacking clients.

Like what? Just focus on that. No, that's actually a good point too. I think a lot of trainers don't realize that. Like let's say you train. Let's say you train, you know, five people a day in that gym and then you have like two clients off site. They're going back and forth between between them kills a lot of time.

It actually doesn't make you as much money as you think because of all the different locations that you're training people. It's not as awesome as it sounds. Especially since the, if you're really maximizing your time and trying to build your business, every extra minute that you can spend on your floor in a gym, which by the way is providing the leads for you Okay, right now you listen to this shit probably on the treadmill or inside your fucking gym right now Look around and there's probably 30 to 50 people in there right now that you didn't have to go get And they're right there for you to talk to and if you're not talking to them and you're not getting those leads

You're already fucking missing out. Yeah That was one of my favorite things to do as a general manager is I would take my trainers in, we'd have conversations around this, and they'd be like, but how do I get leads or whatever? And I'd point to my office window, and I go look out there, and then they'd be like, oh, I know, but it's so hard. So I'd say, you know what, come with me.

I used to do this all the time. I go come with me, and we walk out to the workout floor. And within 30 minutes, I'd book them several goal assessments, and sometimes, I'd actually get them a client right then on right then You know easier there, the size is really hard. You gotta convince them that fitness is a good idea. They already know like they want it there But they're not to warm lead already. Yeah, try starting up a conversation with someone to do a goal assessment with you That's in the grocery store at the Starbucks

Really though? I mean you're out of shape. I think if you haven't done that before someone to do a goal assessment with you. That's in the grocery store. At the Starbucks. Yeah, yeah, yeah, she's still her. Really though, I mean, you're out of shame. I mean, if you haven't done that before, you should, if you ever think about leaving a gym, like if you're a trainer listening right now, you're tired of your fucking corporate gym you work for, and you're gonna, you're thinking about going private, I urge you to go to your local safeways, Starbucks,

and try and convince three to five people to come in the gym and do a free assessment with you. Just a free workout. If you haven't fucking done that yet, you better learn to do that because it's a lot harder to drive people into your private facility or location you're working on than it is working for some of your children. Oh my God, I could park myself at the front desk and book 10 appointments within an hour

easily at a gym. Boy, do that out in the real world. It's almost too easy. Very difficult. And with that, go to MindPumpFree.com and download our guides. They're all absolutely free. You can also find all of us on Instagram.

You can find Adam at MindPump Adam. You can find Justin at MindPump Justin and you can find me at MindPump Sal. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media dot com.

The RGB Superbumble includes maps on a ballad, maps performance, and maps aesthetic. Nine months of phased expert exercise programming Designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com.

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