Mind Pump: Raw Fitness Truth - 1158: Factors that Stall Fat Loss & Muscle Growth, How Often to Change Up Workout Program to Keep Progressing, Exercises that Work Multiple Muscles & MORE

Episode Date: November 8, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to define a set when multiple muscles are working at once, downsides of repeating the same workout plan for an extended period of time, what to do if you are not seeing results from your diet and workout, and times they struggled with confidence during their personal training career.  Kai Greene jumping on that vegan train a little too quickly. (4:51) Sal drinking beet juice for better pumps. (7:02) The effect of pornography on the brain. (10:16) Mind Pump’s first take on Kanye West’s new album. (14:58) The fascinating phenomenon of reality tv. (17:05) Robb Wolf triggering the vegan community left and right. (20:54) How the worst thing for the environment is to have unhealthy humans: Interesting facts of grass-fed vs grain-fed meat and the value of companies like Butcher Box (21:40) The athleisure wear market is exploding! (26:52) Updates from Adam on Week 2 of MAPS Powerlift. (29:31) Richard Gere is the man! (33:30) How the Joker isn't the only film depicting the powerful message of mental illness. (35:51) Will the 4-day work week become the thing? (37:25) Increased screen time usage now linked to lower brain development: The importance of looking at things with a grain of salt. (42:12) #Quah question #1 – I understand you say 9-18 sets per muscle group/per week, but what do you define as a set when multiple muscles are working at once? For example, would 5 sets of regular bench press count as 5 sets of tricep work as the triceps are still working? (49:54) #Quah question #2 – Can one stay on the MAPS Anabolic program for a couple of years and still see changes in their body and strength? (55:43) #Quah question #3 – I will be 60 in two months, weight training 3-5 times a week and also walk 12 to 15,000 steps per day. I have been on a fitness journey for 20 years and count my macros, but I am struggling to reduce my body fat and increase my muscle mass. I hired a personal trainer a year ago and have increased my weights consistently. I am also following MAPS Anabolic. I am not sure if it’s my age, but I’m just not seeing results. I tend to over train, work a high stress 60 hour a week desk job and wonder if stress is playing into it? I watch my sleep and get consistent 7 hours per night. Any suggestions? (1:01:57) #Quah question #4 – Were there ever times during your personal training career where you struggled with confidence? (1:09:55) People Mentioned Kai Greene (@kaigreene)  Instagram Robb Wolf (@dasrobbwolf)  Instagram   Related Links/Products Mentioned November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout** Acute ingestion of beetroot juice increases exhaled nitric oxide in healthy individuals. With beetroot juice before exercise, aging brains look ‘younger’ Pornography addiction: A neuroscience perspective The scary effects of pornography: how the 21st century's acute addiction is rewiring our brains Is Grass-Fed Beef Really Better For The Planet? Here's The Science Visit Butcher Box for this month’s exclusive Mind Pump offer! More Signs The Athleisure Trend Isn’t Slowing Anytime Soon Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Falling Down (1993) - Rotten Tomatoes Microsoft tried a 4-day work week — and productivity soared MRIs show screen time linked to lower brain development in preschoolers iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy--and Completely Unprepared for Adulthood--and What That Means for the Rest of Us - Book by Jean Twenge Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked - Book by Adam Alter Mind Pump 1140: Nir Eyal Mind Pump 1157: Seven Ways Functional Training Burns Fat & Builds Muscle Super Bundle | MAPS Fitness Products The health benefits of strong relationships Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we answer questions from listeners like you, so these people. Just like you. They go to our Instagram page, they ask us questions under the Qua meme, Qua's, how we pronounce QA, question and answer. We pick the best ones and then we answer them.

But in the beginning of this episode, we do our introductory portion. This is where we talk about current events, things that are happening in our lives, and just general baloney stuff. A lot of fun. So here's what we talked about in this episode. We started out by talking about Kai Green.

He's one of the top bodybuilders in the world. Six days ago, he said he was gonna go on a plant-based diet. Kai Green went green. Say six days later, he wrote an e-book on veganism. So apparently he became an expert in a six day. Six days. Period, that's a new record. Nothing fishy about that.

Then I talked about Beat Juice. This is not a new rap album. This is actually real beat juice. Drank some of this before my workout today had incredible pumps. There's a lot of health benefits to beats. I'm embarrassed for that. Now speaking of beats, we talked about Kanye West's new album. It's number one. He's crushing with his new album, all about Jesus. Way better songs than that. Then I, then I talked about Grass Fed Meat and how it's better for the ecosystem. I also talked about how Grass Fed Beef is leaner,

takes longer for them to grow. It's just a better animal. Now, our best favorite company that delivers Grass Fed Meat to your door, yes, best favorite. I like that. Yeah, a new way of putting it. Is butcher box. So butcher box delivers the grass fed meat to your door, high quality, good prices.

We also have a hookup for you. So here's what you do. Go to butcherbox.com-minepump and we're going to hook you up with a free turkey. You're waiting for it. Plus 20 hours off. And there you go. That's the hookup. I was going to say more! You're waiting for it. Plus $20 off, and there you go. That's the hook up.

I'm positive to say more stuff, but that was it. Then I talked about how a leisure wear is exploding in the world. It's a $300 billion industry. Now, one of the best companies in the at leisure wear market is Viori. That's what we're wearing right now. Let me tell you, it's nice stuff.

It's very attractive. We also have a hookup for you through this company, Viori. Here's what you do. Go to Viori Clothing, Viori Spell, V-U-O-R-I, clothing.com-for-sash-mind-pump. Use the code on the page, so when you pull it up as a code, you'll get 25% off your first order. Then we talked about Adam's workout. He's

in doing maps powerlif right now and he's getting really strong-ish. I talked about the movie Joker and I compared it to the old school movie Falling Down, which I think depicted mental illness just as well, if not better. We talked about the four-day work week in Japan of all places. And then I talked about a study that showed that screen time for children can lead to lower white matter in the brain. Uh-oh. Not really a good thing. Then we got into the question portions

where we answer questions. Here's the first one. This person says, look, I understand you say we're supposed to do nine to 18 total sets per muscle group per week. But what do you define as a set? Like when I'm bench pressing, that's a chest exercise,

but I'm also working my triceps and shoulders. So does that count for all of them? So we kind of break that down for you. Next question, this person wants to know if they can stay on MAPS and Ebola, MAPS and Ebola is one of our workout programs. If they can stay on this one, just cycle through it for a couple of years,

will the body continue progressing? Or should they switch out of that program and do something else? The next question, this is a bit of a long one, but this person's 60 years old, working out a lot, taking a lot of steps every day, 12 to 15,000 steps, burning a lot of calories, has a good diet, wants to know what the hell's going on? Why aren't I responding? Why isn't my body changing? And the final question, this person wants to know, if we ever struggled with confidence when we were personal trainer,

so we talk a little bit about that. Also, this month, it's November, Thanksgiving, guess what else there is, Justin? What's that, Sal? Maps performance. Oh, yes. It's 50% off. Now, Maps performance is an athletic-minded workout program.

So what does that mean? It's fun, it's going to build muscle, it's going to burn body fat, and it's different. It also has a mobility component which is unique to this program over any other program that we sell. Again, it's 50% off. This is a massive discount. Here's how you get that discount. Go to mapsgreen.com and use the code green50.

That's gr-e-n- e and five zero no space for the discount go get it i meant to bring this up uh yesterday and i totally forgot because i thought it was hilarious and although he hasn't came out with his vegan supplement yet uh Your boy, Kai Green. Oh yeah. It's selling an e-book on eating. He jumped on that train with a quickness. Bro, so I had to screen capture it. So that I wouldn't forget and that I would actually have my facts straight

on the dates. So literally six days prior to this post. He came in an expert. You know, no, six days prior, he says, I think I'm gonna try this vegan diet. Should we try it? Yeah, yeah, that's what he says. His post says, I'm gonna think I'm gonna try,

I just watched game changers. Oh my goodness, bubble, bubble, I think I'm gonna try this, vegan diet, six days after that. I've got an e-book on it. Yeah, vegan diet. I'm pretty sure I've figured it all out, and here's all my information for the world. Oh my God.

Yeah, great. That's amazing. I think he's helping you with your marketing guys. He's just collecting leads off of goalable people. Do you think that's what it is? That's what it is. I think he's collecting leads. He's getting a bunch of leads off of it.

Obviously, he's- He's selling it. He's not free. He's selling it? Yeah. Oh, it's for sale. Yeah, a sale. Wow. Wow. Wow. So I mean, I don't know like we should buy it. I unless he's that so it's so blatantly ridiculous to me. Isn't that crazy? Oh, yeah. Six days later. He puts out, you know, what though? He's getting a lot of attention about it. I want those leads. I mean, we're talking about it. We can sell those people anything.

So it's a, I mean, I guess, I guess, but I mean, it's pretty obvious. If you've just go back, I mean, I would at least wait it like a month. Throw the cover of his, this is a big diet book is hilarious. He's like a warrior with a big shield that says vegan. Nobody who said that that's fucking ridiculous. That's the silliest thing. Come on man.

That I've ever seen in my life. You need some people in his life that says, hey man, I don't know. That's a football segment right there. We should bring that into the fitness space. Come on man. Yeah, that's cool. Come on man.

Man, she's, what are you doing? Speaking of vegetables though, I'll tell you this. You get nice transitions, yeah. Well, it's perfect. So this morning, I'll tell you this. You get nice tradesmanship. Oh, you get good. Well, it's perfect. So this morning, I did an early ass. Yeah, you're good. Aint plants.

I did an early workout this morning, and I tried for the first time, and a long time, straight up beat juice as part of my pre-workout ritual. Yeah. Here's the fact is a fact now. Nothing will rise your nitric oxide levels better than good old fashioned beet juice. Is that true? True.

100%. Really? Even a small amount of beet juice significantly. Better than my no explode. It's got, you know, vegetables that are high in nitrate cause a spike in nitric oxide. Beet juice being one of the best things. Here's the downside of it.

It's fucking gross. You guys ever drink beat juice? I haven't. I can't say I have a fucking terrible. Well, I've had beat cake. Like you can put beats in a chocolate or whatever. Yeah, I'm like, why? Now I am expecting to have red, you know, poop or pee later.

Have you ever do that before? Beats or whatever? Freak yourself out later. Think your kidneys are failing. Oh, I have a heart attack. That happened to me. But anyway, I had it this morning and I did have insane pumps

and doing research on it. Studies show performance improvements in athletes. Like 16, 20% just from having beats. But so just, it's just regular old beat juice that you can have. You can buy beetroot powder if you want, but you just regular old beet juice that you can have. You can buy beetroot powder if you want, but you can buy it at the store. So this morning though, you used just straight juice.

Just straight juice, and it doesn't taste super good, so I watered it down, right? So I did like a cup of beet juice, and then I did another cup of just regular water. What would you compare it to? Because it has a little bit of a sweet aftertaste, right? A little bit. It tastes like vegetables. You know what I mean? It's not like a fruit, you know, so Because it has a little bit of a sweet aftertaste, right? A little bit.

It tastes like vegetables. You know what I mean? It's not like a fruit, you know, so it's got a kind of like a, oh, not a good taste. No thanks. Yeah, it makes your mouth red too. Oh. Because it kind of stains a little bit.

It looks like I had a glass of wine before my work out. Yeah. But I had a great workout in it. Clown face. Clown face. It just goes, it's just funny, you know, all these supplements that come out to, that promise all these different things. And you have a natural, you know, food right there that you can consume. all these different things, and you have a natural food right there

that you can consume, that will, and then what other studies show, increases blood flow to the brain, so it's got some potential cognitive benefits, and with the rise in noxric oxide, what else do you think may help rise? Mm-hmm, I like what you did there. The way, boy, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I Yep, the Wayne. Boy, I like that. That's it. You know, you know, how Viagra and those drugs work, right?

They inhibit the enzyme that breaks down nitric oxide. So when you take Viagra, it dramatically boosts nitric oxide, which then gives you the ability to have a better erection. Bee juice drink that regularly should have somewhat of an effect. Wow. So you feel better pumps, but also like more endurance, you think? Better pumps and more endurance. So the studies that show improvements in athletic performance were done on athletes who

are training more for endurance type sports. I don't think you're going to feel stronger and stuff in the gym necessarily, but you'll get the veins and the blood flow. You should get better, you know, better feel from the workout. And I did it, I had a great pump, and I was working out at early dues like 6am, which those workouts typically suck. Oh, yeah. You know, this is a rough, a reaction talk reminds me,

Doug, did you, did you, reminds me of Doug? Well, I thank you every time. Doug, did you get that email? Did you see the email from the, you know, anytime we go a little bit off the rails and we, especially the other episode when we talked about masturbation.

Yes. Did you get the email? That was a long email. It was a very, it was a good, I don't read it. It was amazing. So one of our listeners, I believe he said he was 60. Actually took the time to write a really long email.

That was basically, obviously I'm paraphrasing, but thanking us for that, the boner masturbation talk, because not enough people discussed that, and you were talking about the health benefits of doing that, and said everything prostate cancer. Yes, yeah, yeah, yeah. So I thought that was hilarious because I know Doug Always kind of cringes when he's like oh my god We can remove a way especially in that part Yeah, because I kept prodding and asking just to more and more about it right and then you were actually getting more uncomfortable Yeah, I took the nerdy left turn and broke down the science and the health benefits

If you don't expel your semen, then byproducts build up and have been linked to increased risks of prostate cancer. That being said, pornography, which is what people tend to use when they masturbate or whatever, it really does have a negative effect on the brain when you consume it on a regular basis. It has a very, in fact, I've been reading about it recently because, you know, no, not November, and it just reminded me, like, this is gonna be interesting.

We look up some studies on pornography. And man, it really has a terrible numbing effect on the brain, especially in young men. No different than how, you know, like if you have a lot of salt or sugar, how regular foods start to taste bland, except far, far more powerful. And it means it's novelty. Totally. It changes the way you perceive sexual signals and stuff.

And pornography is especially bad because it's their fast hits on a, you know, however long, prolonged basis. You know, if you eat like a cupcake or something like that and then you start eating sugar every day, it's not the fast hits like you would with get with pornography. And if you look at the things that are most addictive, like compare cigarettes to other addictive stuff, one of the reasons why cigarettes are so addictive is because of the repetitive practice of using them. People use pornography regularly

tend to use it on a regular basis and they get that exposure to those images or video or whatever, just an incredibly numbing effect, which is why I think they're doing this like no, no, no, no, everything. I think it's like this market response to it, guys are like, hey, let's turn this off for a little bit. Now, have you had to have this conversation with your boy?

I know yours are too young, but your boy is close to that age. We for sure have talked about pornography. Yeah. And I told him, yeah, it's a luring. Of course, you want to look at it, you know, everybody. Everybody, yeah, like, you gotta acknowledge it. Like, I'm not trying to scare him. I don't want to feel shame.

But I told him, I said, this is how it works on the brain. The more you look at it, the less things in the real world are going to be stimulating to you. And it can cause issues like erectile dysfunction. It can cause feelings of depression because you'll seek this novelty over and over and over again. And then without it, you feel kind of like, you know, what's going on here. So I said, just, you know, you just got to be very careful

and try and have to consume a lot of, and I also had the regular talk with him, which is this does not depict real life. So, you know, whatever you think you're learning from pornography, that's not how the real world actually is. You ever wonder what's going through his brain, like, try and put myself in that time frame,

like when I was that age, like, and if my dad was sitting down like, son, too much pornography's in a rot your brain or it's gonna make it's not gonna make sense. Like, what do you think it's in one ear and out the other ear? Do you think he really takes heed to it? I don't know, because I remember when I was his age

in the poll is so strong. I don't know if anybody could have stopped. I didn't have access to it though. I had freaking photocopied pages of a poor heart to get. That's what I had. It's interesting to watch now, the response in your seeing more movements now to kind of self-regulate a lot of our unlimited access to things like that, like porn and food, that's crazy available and all that. So it's more about governing yourself and getting back to abstaining and it's interesting. You guys see the new Kanye West albums out now?

Yes, what's it called? Yes, Jesus is King. Do you know, I believe I'm gonna look it up right now. It's one of his fastest selling albums ever. Well know it's a, I believe I'm gonna look it up right now. It's one of his fastest-selling albums ever. Well, it's just interesting. It's like all these, everything that was not cool, you know, when we were growing up, all of a sudden now, that's like bringing brought

to the surface because it was like, you know, those old values. It's actually pretty good. I've already listened to a few songs. I like it. Is it really good? Yeah, I mean, I wouldn't come out and say it. So it debuted at number one. Listen to a few songs, I like it. Is it really good? Yeah, I mean, I wouldn't come out and say it's really good.

It debuted at number one, this is this ninth consecutive number one debut on the Billboard 200 chart, which now he's tied with Eminem for number one debut. So apparently it's crushing right now. That is interesting. Yeah, it's just destroying. So it must be really good. No, I listen to a few songs, I like it.

I haven't listened to the whole album yet. I'll listen to the whole album probably by today and I'll give you my complete feedback on it, but I was really curious. Have you guys heard his interviews and stuff where he's talked about why he made it or whatever? No. So I listened to one and I think it's quite fascinating. He talks about how, and of course he's talking about this through like his, you know, how God talks to him or whatever, but he says that he had to go through all these tough times, bankruptcies and drug and sex addiction and all that stuff. He says because he doesn't think a story

would be compelling enough. So he's like, I think I had to go through all that crazy shit so that now I can deliver this, you know, this album with this message or whatever, which I think is an interesting take. The guy is definitely eccentric, that's for sure. He's always been a true artist for sure. Yeah, he's brilliant and kind of out there.

I wonder what how his in-laws feel about that, the Kardashians, because they're kind of like, you know, they're the opposite. You're the same. You know what I'm saying? Who knows? Yeah, that's the, I don't know anything about that family. They're just out there.

I've never even watched a single episode. Really? Yeah, have you, either one of you guys, do you, I got't know anything about that family, they're just out there. I've never even watched a single episode. Really? Yeah, have you, either one of you guys, do you, do you, do you, do you, do you, do you, do you, do you, I got sucked into like one or two and I'm like, what, what am I watching? It's almost like, it's just, it's any of those reality shows where you're just watching

people do dumb shit and like, and you realize, you know, 10 minutes in, like why, this is so stupid, why am I watching people like just do everyday things badly? I think reality TV is one of the most fascinating Phenomenoms that we've ever seen in the last two decades because you know up until just two decades ago That wasn't a thing like we didn't watch Just regular people doing nothing and the fact that it's that

Intertaining and then throwing for so many millions of people to get sucked into that and I'm even like I remember it's sad man. Well I'm not living your own life. Well I remember as a kid you know I watched Jerry Springer when I was younger and oh my god what a terrible. Great you watch it though like I watched it was like late night TV it was like one of those things that I watched and. I think I was in, dude, that was the peak of watching people just self-destruct.

Right. And it's like, it's terrible television. And half of it's staged. And even though you know all of that, it still sucks you in to see these people. Our natural voyirs, we like to watch other people. I remember when the gym industry realized this, when when when big box of gyms first really started blowing up, all the cardio equipment was facing TV monitors. And this was a big deal. Like the biggest best gyms had amazing

TV monitors with multiple shows on and you know, great sound systems. And then gyms figured out if we just have the cardio face or overlook the workout area, people stay on cardio longer, they wanna use more cardio, because people don't wanna watch TV, they wanna watch other people. So then they started building Jim's

to where the cardio overlooked the workout area. And they'll have some TV's, but nobody gives a shit about the TV, they just wanna watch other people. Totally. One of the more popular 24-of-fitness clubs. That is a weird phenomenon. For this was, there's a location in Hawaii

where the cardio is out looking like the beach or whatever. So you're on the cardio, looking through the windows, and you see people outside. And it makes sense. Wouldn't you rather watch that than watch like what's on TV or whatever? Yeah, you know, we're just natural. It was one of my, I loved that part.

I'm not gonna lie. I mean, I enjoyed, you know, we're just natural. It was one of my, I loved that part. I'm not gonna lie. I mean, I enjoyed, you know, I remember where my desk was at the last gym and it was right next to the weight room floor and, you know, I could catch myself just watching with people's behaviors. Yeah, people do really strange things. And they're all different walks of life and, you know, like different shapes and it's fun to people watching

at the end of the day. It's also how we evolve and learn as humans, right? Totally. And so it's probably why it's still in us whether you realize or not and you're probably, as crazy it may sound, watching Kardashians or Jerry Springer, but there's probably some sort of a biological mechanism in you that's watching it for should I do this should I not do this and learn learning You're like evaluating well, yeah, we're extremely we're the most social creatures on earth. So it only makes sense That one of our main interests is other people you're gonna constantly watch other people for cues

hierarchies Value, you know, you know, you learn things. This is how trends and styles start. Like why do we, why does something seem so cool today? And then 10 years from now we look back and we're like, they look, that's so dumb. It's all about watching other people following those things. We're, it's, it's a part of our biology. Yeah, I've wondered about this because I've, I've always sort of drifted into places where

there's like more weird people, you know, like of drifted into places where there's more weird people. Like, Santa Cruz, there's so many weird people, but I just, I find it fascinating, it's way more interesting to me than to just, like, because when I lived in Chicago and part of the suburbs, it was just like, everybody wore the same shit. You know, everybody talked the same way,

everybody was trying to be like, you know, polite and I'm like, this is boring. You know, this is not exciting. Not a furry. Yeah, not enough furries, not to be like, you know, polite and I'm like, that's boring. You know, this is not exciting. Not a freeze. Yeah, not a freeze, not enough like, you know, hippies like just, you know, being crazy. I don't know. It's just interesting.

You know, speaking of watching or following people, have you guys been, have you guys been watching Rob Wolf? Have you been watching, I've been like, I guilty pleasure every day I go on his Instagram. He's going hard. Oh, so hard. Yeah. Oh, man, they've been coming at him hard. I know, but that's day I go on his Instagram. He's going hard. He's just so hard. Oh man, they've been coming at him hard. I know, but that's why I go there and I don't do this on pages.

It's so, but I'm so entertained by how many vegans he is triggering by his post. And then to watch. He's not even anti-vegan. He's just, he's pro omnivore or anti-bad information. Right. So it's not like he's like Sean Baker who's cause literally anti-vegan, he's just, he's pro omnivore or anti-bad information. Right. So it's not like he's like Sean Baker who's, he's literally anti-vegan. He's just putting out, you know, information that's countering some of the bad stuff that's

going on right now because of this politicized, you know, movement. Actually, reminds me of, I did more reading on the impact that animals in particular beef has on the environment because one of the things that they talk about, or that they try and sell, is that it's bad for the environment, to eat animals, and you know, you guys know my argument. Marguments always this. Healthy humans. Oh yeah, the worst thing for the environment would be to have a bunch of unhealthy humans.

So what do its best for your health? And it's pretty clear that most people will do best with an omnivore type diet. Some people will do good vegan, and some people will do good carnivore, but most people do better omnivore, less nutrient deficiencies, and tends to promote less processed food consumption,

and that kind of stuff. But I was doing some research, and so check this out. And I was comparing grass fed meat to grain fed meat, because grain fed meat is that industrial you know processing of meat right where you have tight quarters you're feeding them one grain um you're fattening them up. I did not know this so the average weight of a cow who is grain fed first off they're slaughtered earlier because they grow faster. You get them that? No, no, they grow much faster if you're just grained.

So it's like it tells their body to just grow faster and fatter. The average grain fed cow is on average 1,350 pounds when they're slaughtered. A grain, a grass fed cow, which takes longer, so they wait, they take much longer to grow 1,200 pounds. So there are 150 pounds lighter even though they much longer to grow, 1,200 pounds. So there are 150 pounds lighter even though they're allowed to grow longer because they don't grow as fast and add so much body fat.

Body fat to their bodies. Of course. So you're literally eating, to me it sounds like eating grain fed cows, you're eating a sicker, fatter, sick, fatty meat. Yeah, an animal that's been promoted to grow all this tissue through the way it's been, you know, fat or whatever, which is obviously unnatural. The other thing I looked up was, of course, like I said, it's impact on the environment.

Grass-fed beef is phenomenal for the ecology of the earth. They call it regenerative agriculture. And it's because, you know because animals graze on the grass, then they fertilize it and they rotate crops and stuff like that. And a lot of people scientists at least say that this kind of farming would have probably prevented the catastrophes of like the dust bowl in the 1930s, you guys familiar with that?

No. So in the 1930s, because of over farming and using one crop over and over again, you had lots and lots of land in the Midwest. That was just basically, you couldn't grow any more. It was just dust. And then these dust storms will start. That would get absolutely massive.

That caused a lot of problems. And it was because the way we used the earth, we didn't do it in a way that was sustainable. Grass-fed animals are much better for the ecology of the earth. Now, as far as methane production is concerned, it's probably right around equal, but then when you look at the carbon absorbing effects of the grass that you grow to feed these cows, it's actually better also on that, from that standpoint. Oh, interesting. Grass-fed beef is better for the cow, better for your health, because the animals, obviously, can have better fatty acid, profile, better nutrients, and better

for the soil as well. So that is, it's just a better way to consume your beef products. And it's also, I mean, this is why I think these grass fed companies are just exploding, like butcher boxes on steep explosion and rise and popularity, which I don't remember being delivered to your door being ever a big thing. No. No. No.

Really, it was just that you could get other families in your local area to kind of buy in together on one cow, one pig. And there was like state fairs and things for this where they'd show off like their best Product, you know that they've raised themselves and so people go in on it and they basically just had the brilliant idea of You know, making that way easily, you know more accessible for people so they can ship it to well That's the origin story of butcher box. Yeah, it is like that as it started off with just a family going in and buying buying a cow like that and then more and more people Why can't we make this easier?

Yeah, 100 people yeah, what happened? What happens when you look at the Societies is they start to become more and more advanced the first concerns for that for that society are just just production can we Lift ourselves out of poverty And that's the most important thing because you have people who are starving, people who don't have good shelter. But then as they become more and more advanced,

once you get those base, because if you don't have food or shelter, you don't give a shit about your carbon footprint, you don't care about your beef is grass, fat or grain, you're just like I need food, and I need a house or whatever. But as societies become more advanced, then those other concerns start to step in. And because we're in a very successful, wealthy society, the market pull for animals that

are treated better, lower carbon footprint, better for the environment, food that's beef that's maybe a little more expensive, but better for me, the market demand is just exploding. So I think that's a speaking of markets, dude, at leisure wear. Have you guys ever looked up the at leisure wear market just generally? Well, yeah, it didn't exist just 10 years ago. Dude, right. It's completely become a thing now.

What was the catalyst for that? Was it mainly yoga that sort of started the crossover with the yoga pants and all that? I think so. So I went on a website and looked up numbers. They're saying that the global at the leisure where market is going to rise 9% this year, which is going to outpace the total clothing and footwear market past 2023. Wow. So the growth is just, it's the fastest growing segment of clothing, is ethylizia wear. The global ethylizia wear market size is valued, ready for this, in 2018, $300 billion. Wow. So 9% growth from $300 billion? Holy shit. That's crazy.

Well, they just have done a masterful job of making it more like I could wear it anywhere. It's not like I have to go to the gym to wear these clothes. Who doesn't want to wear pajamas all day long? But the right, that looks good. Yeah, I know. Absolutely.

I mean, here's the thing, as trainers, we've been doing that forever. Oh my God. I know, right? I always felt guilty about it. I'm like, I'm not being professional enough. But now it's come, and now like brands, like Viori have made it stylish. That's what's cool about it.

I was talking to Sean exactly about that, just that whole market now, it's came, because he was coming over from, he was dressed yesterday when we met all business like and everything, and I'm in fucking joggers and hoodies. So at that, we were talking about that market and how it came to be actually.

So it's funny you brought that up because he's like, yeah, no, I used to think it was really lame, like 10 years ago, like if you were caught out on the weekday wearing a pair of sweatpants or something like that, you look like a slob. But somebody was smart. Like why not be comfortable, but find a way to... Well, you're seeing that make its way into even more of the business professional wear. Yeah, right.

You've seen a lot of this like more stretchy material that they're using for the athletes, you're aware, but it's now in like collared shirts. And they're making stuff with like suits that are like more, you know, easily like breathable and things like that. So it's cool, man, it's like finally, we don't have to be all stuffy and robotic. It's exploding and Viori was brilliant

to initially target the mail market because they were underrepresented. Totally. And that's leisureware. Our options were just sweats. You look like you're just sitting on the couch watching the football game. No, true. So they stepped in and did that and I was like, you know, crushed.

Yeah. They just blew it up. Anyway, how was your squat workout, dude? This, this is now what your second or third, so on week two right now. So on week two, I did, uh, Chess the last time you asked me and I told you that I think I needed to bump my calories. So I increased calories, uh, also brought up cholesterol a little bit, and I had a great squat session. So I felt really good.

Was there improvements from the first one? Yeah. Yeah, so I was heavier, the weight moves smoother. I, you know, the second week you're adding an extra set to your squats. So, and I was, I can already tell that I've nowhere near as crippling sores. I was the first week. The first week got me.

I mean, the first week was like, I'm walking, dude. Yeah, first week was like, whole fuck, that's been a while since I trained just a single muscle group in a workout. And so it was a lot of volume for a single workout. What were the improvements? Was it reps weight? Well, so the way the program's designed is that you, on the second week, you're increasing a set on the main lifts. So you're just adding volume?

So yeah, added volume, but I also increased weight, too. So the first week I was working with 225 and today, or yesterday, I was working with 231. So I increased the weight a little bit, and I increased. That's a big increase. Yeah. And for me to feel good, and I increased. That's a big increase. Yeah. And for me to feel good, and the only reason I did, is I felt good.

The first set moved so well and smooth. I bumped five pounds on each side and moved the weight up, and the workout was a way easier. I mean, not way easier. In comparison to the first one, it was a lot easier. Like I was struggling to finish the first,

the first, what did you increase in easier. Like I was I was struggling to finish the the first the first What did you increase in calories? What were you eating more of? Well, so I I bumped up my eggs and I had more steak this week. So that's where I talk about having more cholesterol I'm not tracking like Like I'm like Guestimating right so I know that's why I said Roughly or I bumped a little bit because I know that I wasn't eating that I had like six eggs The day before I had like six eggs

day before. I had two servings of steak in that day and the morning of. So that's more than usual. For me, normally like a serving of steak and or eggs in my day is like a typical day for me. Dude, I was reading double it. You just reminded me. I was reading old bodybuilder articles and one of the things that they used to do to boost muscle growth was dramatically increase cholesterol intake. I've told you guys about this before. Now I'll eat as much as 10 or 12 egg yolks in a day when I'm pushing it. So I pull up this article and it was either written by Vince Garanda or it was written about Vince Garanda.

Do you guys know who he was? So he was a bodybuilder from way back in the day, 60s, 70s, and he was known for coaching bodybuilders. He was known as being like the cutting edge guy back in those days. And in fact, when you read some of the stuff you wrote, he definitely was way ahead of his time in terms of his recommendations. But he would have some of his bodybuilders consume, ready for this, up to 36 eggs a day.

Whoa, 36. And in this article, it was either him that compared it to Diana Ball, or it was one of the guys bodybuilders that did it, because Larry Scott, who is the first Mr. Olympia, also followed this protocol. So for people who don't know, the very very first Mr. Olympia was Larry Scott, who is the first Mr. Olympia, also followed this protocol. So for people who don't know, the very very first Mr. Olympia was Larry Scott,

and he had a tremendous physique. I mean, he still has an amazing physique. He's got to be in his 70s now. But back in those days, 36 eggs a day, and the way they talked about it, they compared it to taking five milligrams, five or 10 milligrams of diandabolic day. Not a big dose for people who take antibiotics,

but definitely more than nothing, but they compared the anabolic boost from doing something like that. Wow. How cool is that? Eggs, man. I know, I don't know if I'd necessarily recommend that. I don't know what that would feel like

or what the farts would be like. Oh my God. Well, it was a thing for when I was first getting into lifting. It was a thing for guys to do like a dozen. That was definitely a popular thing to do like a dozen eggs. That's great. You know, speaking of old guys, you just remind me of something.

Have you guys ever seen Richard Gear in his wife before? No. Doug pull up Richard Gear in his wife. Katrina was reading some article. I've never seen his wife. She's just famous, or she's. I don't know. She's had her second kid right now.

I think she's 35. He's 70. I don't know. She's, she's had her second kid right now. I think she's 35. He's 70. Oh, wow. Yeah. Well, she's, she's, that's what they say half your age, right? Yeah, dude. That's a 70 and 35 and having a, having a kid. But we're just,

he just got a new born. Yeah, yeah. Yeah, pull it, pull it up right now. That's gnarly. Let's see. Oh, wow. Yeah, there she is, right. He looks good for it. Wait, no way, 75.

He's 70. He looks good. He looks good. Did you say 75? 70, yeah. He looks good. Yeah, and she's like 35 or 36. He's also super wealthy, so I'm sure that played a role.

Yeah, yeah. Yeah, you don't see too many 35 year old women dating, 70 year old average money, guys. Yeah. There's a little bit of a, he's going to college, he's going to be like 90. Yeah. Well, I don't know. We were just talking about the optimal age for us to have kids, you know, that's what made me think about this. Katrina was reading some article. Well, he's

going to die. I should just get remarried. Yeah. You know, I mean, it's a younger dude or whatever. Wow, that's crazy. He looks really good though. That is going to happen. He used to be the man back in the day. Well, yeah, he's been voted a sexiest man alive and just with Sean Connery's up there with him. I think the multiple times they've been voted up before. That's crazy. Yeah. That's a lot of Iagras.

That's a lot of jurbles. A lot of, oh. Was it him that was sent in? It was Richard. I don't know why that rumor came out. You ever hear that rumor? No, no, what's that? You sure was Richard here?

Yes, dude. Yeah, even South Park, I think, did a whole thing on that. What was it? It's like this myth, or what do they call it? Like urban legend, there you go, that he, he, it's like the sex act apparently that you put up your butt.

You put gerbils and it kind of burps. Up your butt and because they crawl around. Yeah, yeah. Yeah. I just remember this vividly as a kid because you're just like, what? Like it's like the craziest of your earn your life, dude. So random.

Yeah, like people put like gerbils in there. I feel like it's so random, it has to be true. Right, like so like yeah, out of left field. You're like, you can't put a dragon make that up. Dude, how would you get it out? Don't they try to keep going? I don't know. Yeah, yeah, exactly.

Yeah, you get it. Let's fish it out. No, that's fake Look into it dude. Yeah, that's napstein. Look at you speaking about crazy So no, we talked about the Joker movie and how you started seeing it right? I haven't and you you've seen it. I have yeah Yeah, yeah, yeah, super depressing dog. Have you seen it Doug? I have still haven't huh? So the reason oh, yeah It's right you were the first one Justin the reason why the Joker the the current one people are saying why it's so Powerful and eerie and I agree with this is it so realistically depicts mental illness. Yeah, just a breakdown in mental illness Yeah, so everybody's talking about the whatever and then I saw somebody make a post that I thought was brilliant

So it said initially it said there was like a line and it said the Joker depicts a man's breakdown better than any other movie and then somebody challenged them and posted the movie falling down. Have you guys ever seen that? Oh yeah falling down. There's no time. Yeah, it was a Michael Douglas. Yeah, it's an old movie. He just goes post all like it goes crazy. That's the one with a picture of him holding a suitcase on the front of the front of the house about the is it Michael Douglas or is it a yeah Michael that movie that's the one right that where he's holding a suitcase holding a briefcase on the front cover

and the shit and he's like a professor or something is that what he is someone is profession yeah boy that's an old one I'm at the watch that 90s movie that is such a great movie and I think I agree with the guys post that Shows a dude Spiraling out completely yeah 1993 if you have a shotgun in one hand in a suitcase You haven't watched that movie you got to check it out man. What a fucking crazy movie. Yeah, I absolutely loved it Anyway, I want to bring up an article for you guys, I think is very interesting.

I'm gonna pull it up just so I make sure I don't butcher it. So Microsoft in Japan did an experiment with their, with their workers. So they did, they experimented and did a 40, a four day work week with their workers to see what would happen. So instead of five days. It's still the same on hours 40 hours Nope. Oh less hours. Look for they're getting paid for five. They're only going four days a week Do you know what happened? Oh, ah now Japan I find this interesting that they use Japan as the place to test this because I actually make sense if you think about it the Japanese are very well known for being

efficient hard Working it's like part of their culture to do so. In fact, it's almost like I read some article once that. If you fall asleep at your desk in Japan, people actually, it's a compliment. Like, oh, you're working so hard that you have to fall asleep, you know, here at the office or whatever. So they tested it there and here's what they found. Four-day work week, boosted workers productivity by 40%.

Whoa! 40%? 40%. Isn't that crazy? That's, yeah, that's way more than I would have thought. Wow, do you speculate that we'll follow then? I don't know. That's a big number. Isn't it crazy? Yeah, 10 or 15% will be a big deal.

Look, here's a deal. If you're a company and you see a boost and 40% That's insane. You're keeping it. You're not gonna. Why would you go back? Right same. So they also chatted the they became more efficient because they had 23% lower electricity cost Obviously, right? Less people in the office They had the meetings were slashed from 60 to 30 minutes So they cut the meeting that's a big part of it. I guarantee it. I mean, they're fucking like a waste of space. Nine at a 10 times, total waste of time.

Unless they're like super to the point, it's like people just want to get on their soapbox and blather on forever, waste their waste time. Yes, how crazy is that? And the people of course enjoyed it because they had an extra day off. A company in New Zealand, a perpetual guardian, this is a trust management company, announced a 20% gain in employee productivity and a 45%

increase in employee work life balance after they did the same thing, four day work week. Wow. How crazy is that? It's got to become a thing, man. Why wouldn't it? I mean, that would be weird, right? If Silicon Valley could only like you know Take that information and run with it now they are grinding people into the dirt. You know what it is It's crazy back to watching Silicon Valley because It reminds me of that just the there's like this It's like you bad you have to work out in the weekends, but you know, we're all gonna be here You know, that's like the norm, you know where I think of the, like I watch that show,

and from what I've heard, they do a really good job of depicting what it's really like, right? And you see these scenes of coders, staring at screens for like three days straight like in just drinking energy drinks. I can't imagine what that has to do to the brain and your body long term.

And we just, we haven't been doing like stuff like that for that many generations. So it interests me to think like, okay, what is this gonna look like in 50 years people that were coders for 20 years? That job's not gonna exist anyway. There's not gonna be any need for that. The computers are gonna do their jobs.

Well, you know, so I have an article talking about what screen time can do to the brain. But before I get into that, you know, what I would predict is if a company starts to implement a four day work week that because there are lots of competitive individuals, I imagine myself on my 20s. Myself in my 20s, no kids,

and I'm a very competitive person. And my company says, four day work week, I think I have a leg up on everybody, and I'm gonna push even more. So I feel like the four day work week, I don't even know if it would work because Silicon Valley is so competitive. A bunch of people would be like,

oh cool, I'm gonna work anyway, just to beat my competition. I know. I don't know, I don't know, I don't know. That's an interesting thing. We had a good experiment. I think you're also, I think you're, you're probably the 5% or less, you know what I'm saying?

I think most people clock in and clock out and, maybe and, you know, maybe they take pride in their job and they wanna do a good job, but absolutely would not turn down an extra day off. You know, I don't know too many people that would be like, oh, when I get Fridays off now, no, it's good. I actually wanted to come in today. I'd be cool though, huh?

Four-day work week, three days off. Why just think there's a lot to be said about efficient, so getting ideas. Yeah. Yeah. I mean, we need more structure than focused in spurts because like, you just lose focus if you're there too long. It's true.

And we're, I mean, we're super efficient in our company, in our business. I think this is just from the lessons we learned, working as kids. Very pretty. Talking about the screen being on computers and stuff. So this article came out, CNN published, this was about a few days ago. New studies shows that they did MRIs on preschoolers.

And they found that lots of screen time led to lower brain development. Oh wow. Yeah, good. Yeah. Yeah. Now what's the information starting to come in? What's considered a lot? Well, it says, in new studies, scan the brains of children three to five years old and found those who use screens more than the recommended one hour a day without parental involvement. One hour a day, a lot of kids are being put on screens more than that. Yeah, straight. They had lower levels of development and the brains at white matter. And this is an area that's key to the development of language literacy and cognitive skills. So this is like the first study that documents associations between higher screen

use and lower measures of brain structure and skills. Now, here's why this is important. The brain is highly plastic, meaning it adapts and it can change based off of stimulus and learning and stuff like that. However, there's a large amount of the brain that is formed when you're a child up until your 20s that is relatively permanent. And if you influence that growth period,

you could permanently change the way your brain is structured. This is why when you're a kid, you can learn multiple languages without having an accent, but then once you pass a certain age, you're always gonna have an accent. Now, because you lose some of that plasticity. It would be interesting to see what they control in that because There's got to be a difference between a kid who sits in front of a iPad or a TV and is watching

You know Disney's princess movie or shark to do-to-do versus you know Says Sesame Street and like your ABCs and learning colors and shapes and like there's got to be a difference between educational focus versus entertainment. So here's what I, here's my speculation on that. First off, that's a great question, Adam. But second off, here's my speculation. And this, this is like the, sometimes we blame one thing and don't realize that there's other factors

that are causing that thing to happen. And those are the factors that are actually influencing this problem. So think about the kind of, think about the parents that have kids or that put their kids on a screen for three or four hours a day. Right.

They're probably busier. There's probably a higher likelihood of being a single parent. Nutrition is probably not gonna be as good. And there's also a higher likelihood of being a single parent, nutrition is probably not going to be as good. And there's also less human interaction. So it might not be so much the screen as much as it is that the parents just leave the kid to their own devices and don't do anything with them. That may be the big issue.

That's what I was sure. I think the case by case, because I know originally after reading both I, Jin and the other book that I always, it was just able, but then we had that great interview. It kind of like changed my perspective on how I felt about that. And I think, and obviously now that I have a son and I'm actually exploring like all that he's not watching TV yet. Actually, I make him watch football and basketball, and also I find that educational. Yeah.

So, but I've been exploring like all Amazon and Netflix and YouTube and all the different stuff that they have for kids. And as I'm clicking through it, I'll watch a few minutes of just to kind of get an idea of what these kids are being exposed to. And some of it I think is actually probably really good. I mean, they have these songs where they're singing the alphabet and colors.

And it's, they're teaching them through this cartoon or through this song. And that, to me, seems like, okay, there's got to be some good benefits to that as a kid, as far as their development goes. So I definitely think there's got to be a fine line between how you're using it, if you're using it more as a tool, and to, you know, also, you know, spend time with your son or your daughter and interact with them in real life. I think that's the big thing because like there's also studies that show that kids whose parents read books to them every single day,

higher IQ, and this and that. And I don't, it's probably more to do with the fact that the parents are just taking care of their kids and interacting with them. And they're involved. Involved. Like imagine, you know, because I can watch TV with my kids

or go on the internet with my kids, but we're interacting, we're laughing together, we're watching different things and talking about them, that's gotta be different than like, we're special for that. I think you kind of figure that out as a parent too. Like when is like the appropriate time limit, you know, to kind of place in front of them

with, you know, electronic devices and things like that? And like, what I need to kind of check myself on and to get them outside and to be interactive in nature and interactive with each other and try and like, be outside and to be interactive in nature and interactive with each other and try and like be bored and figure it out. Like all that stuff is important, you know, in conjunction with these, you know, really, you know, potentially addictive type tools that pull them all the time. Do you guys have any friends or family that actually grew up with like no TV in the house?

I do. Do anybody? I don't. Yeah. I had a friend that was like that and their parents were like very, I mean everything cross aboard it was like, you know, they only ate like really, I mean, I don't think they were vegan,

but they were like very like health conscious like parents and they went like to the full extreme. Like they come up, nothing was boxed in there. Like everything was like grown back yard. Now, how are they as adults now? Do you, I mean, today? He's weirdo. Oh, he is. He's a bit weirdo. I don't know that it was like, I mean, it always sounds great in theory, right? Like, this is what I worry about some of these people that go to the extremes. It's like, yeah, that's great. But then there's also the real world you have to interface with.

And I think you have to be careful to not jump to conclusions. I'll give you a great example. I've used this in the past. If you go back 30, 40 years, drinking coffee was associated with an increased risk in cancer. Okay, now we know this to be false, right? We know actually coffee is associated with a decreased risk

in cancer. Coffee's actually, as if you can tolerate the caffeine, coffee's one of the healthiest, it's like a tea, right? It's one of the healthiest things you can drink. But 30, 40 years ago, coffee was considered unhealthy. It was considered not good for you because studies show that people who drink coffee

have higher rates of cancer. Now here's what the real issue was, people who drink coffee a lot rates of cancer. Now, here's what the real issue was, people who drink coffee a lot, three or 40 or 40 years ago, also smoked a lot of cigarettes. So they never accounted for the fact that these people were smoking cigarettes. So you gotta kind of look at these things

in with a grain of salt. So okay, kids who are on screens three or four hours a day, lower brain development. Is it the screen time that's causing that, or is it the fact that their parents are not interacting with them and leaving them on the couch alone and not, you know, not parenting them? I think that's the issue.

I think that's the issue if you were gonna ask me. So, anyway. Shhh. Shhh. Shhh. Quick call. I'm going for everything. Max Claw. Today's Claw is brought to you by Max and a Bollock. If you're looking to maximize your overall muscle and strength, Max and a Bollock is the perfect place to start.

With a full 30-day money back guarantee, there is absolutely zero risk. So what is your waiting for? Go to mindpromidia.com and get started today! It's the motherfucking for our English Landish! Quiquevoir! Our first question is from Will Spence. I understand you say 9-18 sets per muscle group per week, but what do you define as a set when multiple muscles are working at once? For example, would five cents sets of regular bench press count as five sets of tricep work as the triceps are still working?

You know what, this is actually a good question. It is. I remember thinking this myself as a youngster working out, and it is on the surface intuitive, right? I know that a pull-up is going to work. I know it's a back exercise, but my biceps are quite involved. So, or my forearm muscles, I know that a squat is my hamstrings. You know, calves are somewhat involved. There's a lot of muscles involved with the deadlift. So, this makes a lot of sense in terms of question, but just to simplify, when we say 9 to 18 sets per muscle group, we're referring to exercises that are specifically designed to target, not

just isolate, but just specifically designed for those body parts. So traditionally speaking, a bench press is a chest exercise. Traditionally speaking, an overhead press is a shoulder exercise. When it comes to arms, it's basically the isolation movements that would be considered arm exercise, except for some of the compound ones. Now that being said, I think that's why the studies say things like nine to 18s, that's a huge range. And it's a huge range because somebody who does all

a bunch of machine isolation exercises probably is going to have to be somewhere towards the 18 range to get the similar benefits as someone who's all a bunch of machine isolation exercises, probably is gonna have to be somewhere towards the 18 range to get the similar benefits as someone who's doing a lot of compound lifts, can probably just do nine of a lot of those exercises because they're doing those good lifts like squats and bench press and overhead press that are incorporating a lot of secondary muscles. So I think that's where you see a range like that.

I mean, if you're doing nine sets and you're including the big lifts, I mean, at the end of the day, we've, we thought through all of this when we programmed every program that we've done. So this is part of when you think of, you know, what you're paying for with a program for us is that, you know, we've taken an account, what all the research says when we write it all out, like, okay, where's kind of that sweet spot for the majority of people gonna land? So they're getting the optimal amount.

In fact, I had a guy message me today about combining maps and a ball with maps performance. And I was like, whoa, no, same guy, message me. Oh, didn't want a guy. Yeah. We probably don't see anything, too. Yeah, like, no guy, no, no, no, no, no. What I did tell him, I said, you could,

if let's say you love maps and a ball or you're following that, and but you wanna do more mobility work, I have told people like totally fine to take the trigger sessions out, swap them out for the- Your frequency builders are definitely something to swap. Right, and then swap it out for mobility

instead of trigger sessions, but as far as like your foundational days like your and your heavy lifting and how we've programmed that, no, you're getting ample amount of volume and it's scaled within all the programs. So there's no reason for you to try. You're not going to get more results by adding more or combining programs together. No, you actually bring up a good point though. Isolation exercises your body has a, typically, as generally speaking, a higher capacity and resilience towards isolation type movements

than compound movements, and typically a higher resilience to machines over freeway exercises. So what does this mean for you? Well, this means that if you wanna do a lot of sets and you wanna add a ton of volume, but you don't wanna over train, then you can start to throw on those isolation movements

because the compound ones tend to blast your body in your central nervous system a little bit more. In fact, studies actually show this. Studies show that going to failure because this is where you lift a weight to the point where you can't lift it in your more with good form. So you literally lift until you fail for a set.

It's like the top of intensity. I mean, you could push a past that, but that's just insane. And studies show that that for the most part, is too much intensity for most people. But there is one caveat. Sometimes going to failure for isolation movements, totally fine. And it's because it doesn't hammer the body as much as these compound movements. So that is an important thing to note. When you look at your total work

out, if you're designing your own workout, let's say you don't want to follow one of our programs, it's written for you, you want to kind of figure out your own thing. Like, you know, I want to add, you know, five sets of volume to my chest workout. You might want to start with five extra sets of isolation type movements on top of what you've been doing, just to kind of feel it out. Throwing five sets of compound movements might be too much. It might be too taxing. So it's totally true, you know, your body's ability to recover and handle and adapt to an exercise. There's a lot of things that contribute to that. Intensity is one of them. And then the

kind of exercise. The exercises that tend to be the most taxing also tend to be the most effective. This is why exercises like dead lifts and squats and overhead presses, just give you more bang for your buck. Well, that's why I'm always kind of focused in that direction first. Like how can I incorporate these compound lifts in the most effective exercises? Then I'll structure in more of those other isolation type movements to then build up the volume around those lifts.

Yeah, yeah. When I go to the gym on my off days, if it's just like I'm bored and like, I want to go to the gym and do some extra exercises. I do isolation and machine exercises because I know that That's my body can handle a little bit more but not too much more so I go around I use machines and isolation exercises And I'll push up more towards the 18 sets per muscle group per week by doing it that way. All right our next question is from Alice in per muscle group per week by doing it that way. All right, our next question is from Alice in M. Can Wednesday on the MAP's Antibolic Program

for a couple of years and still see changes in their body and strength? Okay, so the way that MAP's programs are designed and MAP's Antibolic being the most one of the more popular ones, it was the first one that was designed, they are designed to prevent the plateaus that stop progress in your body. So if you start lifting weights right now and you're doing a semi-good job, you don't have to do a perfect job, you do a semi-good job

and you're relatively consistent. Right away, initially, for the first month or two, you're going to see consistent progress. People who are experienced the lifting call this the newbie gains because it's a new it's novel. Your body just responding. But if you stay and do the same stuff over and over soon, very soon, things stop. The body just stops progressing. Now, Maps and Obolic comes in phases, just like all of our other Maps programs, meaning the first, you know, three weeks or four weeks of maps and a ball, is where you're working out one particular way. The rep ranges are lower, there's a certain exercise sequence and exercises. When you move into the next three weeks or four weeks, then everything changes. Then you move into the

next three or four weeks and everything changes. And this is designed to keep the body through continual adaptations. Now theoretically, you could cycle back to phase one and keep that process going. Now that being said, if you do that enough times, eventually even that will stop working for your body. And I recommend after two or three cycles of maps in a ball, like, you got to change the completely different program. And so when you look at our catalog of workouts, what you'll find is, you know, 10 different maps programs. Now, we designed them to follow one after another.

So ideally, what you'd want to do is follow one program through its entire layout, 12 weeks or 14 weeks, then move to the next program, then move to the next program, then move to the next program. Maybe cycle through three or four of your favorite ones, and that is more likely to continue to produce better results. Oh, I was going to say, you could probably go through red, green, and black, and that, and just cycle through that, those three for several years.

For a long time. Yeah, and get some really good gains. It's enough novelty for them and enough consistency in types of lifts and also incorporating things like the one thing that I would caution people that would consider running one and just thing with one. The MAP Santa Ballock is foundational and I think where everybody should start for sure. But the one drawback of it in comparison to something like performance, and we just recently did an episode on functional training and the benefits of multi-directional movements and rotational stuff for longevity,

overall joint health, and just good function moving well. You're going to get incredible stuff from anabolic, but you're going to get so much more of that in moving into performance. So cycling a program like performance in with like a MAP center ball program. I mean, that, that to me, the between those two, you could probably go back and forth for quite some time, especially if you're relatively new. And to Salis Point, the longer that you stick to that

or the longer you've been training, the less results you're gonna say. So this is gonna be to each to their own. Like somebody, if I have a brand new client who's the Maps and Abogs, the first like program that they've ever did, yeah, they could definitely stay on that program or that one in performance for quite some time

because it's so new. I agree, because it does it on the surface, it looks like we phase, we have three phases. So it is providing new stimulus, you know, after a couple of weeks, you know, we're jumping you into a different type of adaptation. So, you know, on paper, you are, you know, kind of changing it up. But to that point, you know, you have to consider the support system. You have to consider, you know, the function of the joints, the movement, the longevity aspect to training where just besides constantly trying to build and gain muscle, yeah, but how is it going

to hold up long term? That's something where cycling in performance or a different type of stimulus on top of that will definitely help the body to keep sort of progressing from different angles. And we answered a question a couple of calls ago and I talked about how now where I'm at in my lifting career that when I change up something and I change up a lot which we were recommending for the average person or the newbie to not do that. So that person, so if you're more advanced, you're going to benefit far more from going from program to program to program because you need that novel stimulus.

You need something that is so, like the difference between anabolic and performance is drastic. The difference between performance and map strong is drastic. There was between map strong and OCR is drastic. And that's that drastic change is enough for even the really advanced lifter to see a really good new stimulus that forces the body to adapt and change. If you're a brand new person, there's such a learning curve to just getting good at squatting

and deadlifting and moving on. You're still building the skill of it. Right. So you do want to hone in on that process. So like only doing a few programs would probably be ideal. Yeah, we actually thought of this when we created what's called our maps, super bundles. This is where we put together, it was maps in a ball, like maps aesthetic, maps performance prime, which takes care of your warmups.

And then maps anywhere, which takes care of workouts that you do body weight or outside of the gym. Now, that right there, if you did a super bundle with those programs, you're set. You're pretty much set. You could follow those, that sequence of programs for a very, very long time and continue to see progress each time you switch to a new program. So, that's where I would recommend that you go. But again, like, I'll echo what the boys say, and continue to see progress each time you switch to a new program. So that's where I would recommend that you go. But again, like I'll echo what the boys say. If you're a beginner, you could definitely cycle through maps and a ball like a few times before needing to move into a different program.

Next question is from Rohiton Barb. I will be 60 in two months and wait training three to five times per week and also walk 12 to15,000 steps per day. I have been on a fitness journey for 20 years and count my macros, but I am struggling to reduce my body fat and increase my muscle mass. I hired a personal trainer a year ago and have increased my weights consistently. I am also following anabolic.

I'm not sure if it's my age, but I'm just not seeing results. I know when I over train, which I tend to do, and I work a high stress, 60-hour a week desk job, and wonder if stress is playing into it. I watch my sleep and get consistent seven hours per night, and he's suggestion. Now, there's a little bit that contradicts itself there because he says that he increases, this is a guy, right? A woman. A woman.

Okay. So she says she increases her weights. So I'm assuming that means she's adding more weight and getting stronger, but then she doesn't think she's seeing results. So I'm assuming that what she's alluding to is that she's not seeing physical change in maybe her body fat percentage. But if you're not seen as much definition, right, because if you're adding weight to the bar and you're getting stronger, that's

one of the best positive signs. Right, you're changing. And a lot of times, if you're not seeing the reduction in body fat or muscles aren't standing out more and you're not looking a certain way, I would address more things related to what you alluded to, which is stress and diet. Yeah, I'll say this, just based off of, and I don't know you, but just based off of this message,

three or five days a week, you got, you know, how many steps you're taking, you know what your macros are, you work a high-stress job, you watch your sleep very carefully. You, I think stress is playing a very big role. I think you're over focused on hyper focused on everything. I would guess, again, I don't know this person, but I would guess your type A and a bit obsessive with the workouts and the nutrition.

Now what I would say is I would take a step back from the exercise that you're currently doing. I would lift weights no more than three days a week and I would incorporate recuperative type activity. Yen yoga would probably be phenomenal. Meditation would probably be phenomenal. Now if you're listening to this right now and when I say Yen yoga you roll your eyes or cringe, I'm like, oh, I can't do that, I can't sit still. That's a sign. That's for you.

Yeah, it's probably something you're gonna benefit from. Seven hours of sleep, also probably a little low considering all that activity. I would aim for eight hours of sleep at least two days a week and create a sleep routine, try this. Maybe on one of the days that you're doing all that exercise, do a yin yoga class and about two hours before bed, do a sleep routine, turn off all your electronics,

go by candlelight or by a Himalayan salt lamp where blue blocker glasses, relax, calm, try to get eight hours or eight and a half hours of sleep and then see what happens. I was shocked years ago, I had a client who was just fanatical about our workouts and one of her workout days was running and this was early on in my career

when I started a piece together to stress piece and I said, you know, let's try replacing the run that you do on Sunday with a yoga class and some meditation relaxation. And she's like, I'm going to gain weight. I'm not going to burn as many calories. And so let's just see what happens. Well, that first, she didn't gain weight.

She didn't lose weight or gain weight. But I mean, that was a great plus. I said, wow, you're not burning as many calories, but you're having gained weight. Something interesting may be happening. Well, over the course of a few months, her body started to respond positively again, and it was definitely that overapplication of stress. Here's what you need to do. You need to go to Cabo for a week and do jack shit.

Don't do anything. You're like, and then come back and see, I mean, it's gonna be a great determiner as to whether or not you're spinning your wheels too fast. That's right, America's favorite trainer is spoken. There it is. It's hard to answer questions like this because we don't know enough information, right?

So we're always like reading into it, like trying to figure out like, okay, what exactly does she mean by this? Because it does sound like you're very meticulous about everything, it does sound like you're high stress, it does sound like you're training plenty. If you're training three to five days a week, especially in an advanced age, and you're only getting seven hours of sleep.

And I don't know where your caloric intake is. And I don't know if what you're not happy with is the visual change that you may or may not be seeing in your body, and that's your main concern. And then I would also add that, okay, if that's what it is, and you're doing this, maybe it's a coloric intake and also reevaluate your goals. Asking yourself to build muscle and reduce body fat to look leaner and look better at the same time is tough.

That's really tough to do. Like you're, and if you're somebody who is also burning the cannel, both ends a little bit, it's even more tough. That's a very fine dance. You know what this reminds me of? I've trained people like this where they just got everything planned out,

they know everything, they do crazy workouts and they're like, my body's just not changing and I'm looking at them and I'm like, you're shredded. Like, you're not gonna change anymore. You're kicking ass, like relax for a second. Yeah, I've had a few clients like that where they're just like, oh my God, this little bit of body fat on my hip or this is not working, I'm like too excessive.

Yeah, if I had a client who's 60 and is working like crazy and is training three to five times a week and they were adding weight to the bar, we are celebrating. Now, if my client came to me and said my main goal is to get leaner and get shredded, well, then I'm not really worrying about adding weight to the bar, and I'm probably going to restrict their calories more and try and lean them out.

And I'm not concerned if they're not adding weight to the bar and building a bunch of muscle because they said, Adam, I really want to get lean. So, you're kind of wanting your cake and eat it too. It's like you're wanting to get stronger, build muscle, but also lean down. Also, I'm going to work six days a week. I'm also going to train five days a week. You know, that's a lot going on that you're demanding from your body, maybe be a little more realistic

with what your goals are and focus on one of those and celebrate that. If it's getting stronger and building muscle, you're probably doing that. You're adding weight to the bar. It's happening. Now, if you don't like what you see visually, we'll switch your goal to be more aesthetic driven,

less focused on strength and building muscle and start to do something that, to Salis Point, maybe you're doing less of the weight room training, more recuperative stuff, you're restricting more calories or adding in more walks in your day, stuff like that to restrict or to cut back on calories to lose body fat. So, it's hard to try and...

Yeah, and then the part where she says, I know I over-trained, it's like which I tend to do. High stress, 60 hour work, hour a week desk job. She's already saying I'm wondering if stress is playing a role to... Look, I've talked about this. I think it is, it probably. Yeah, it is.

And I've talked about this study several times on the show. The relationships that you have with the people around you have more of an impact on your health than your exercise or diet alone. So maybe one of those days that you're working out, go hang out with someone and have meaningful relationships. What you may actually find is by doing that, you start to care less about and obsess less about how you look. And maybe you are already shredded. Again, I've had clients like this with like, ah, my body's not responding. I'm looking at them like,

well, it's not going to respond because you're already at the pinnacle. You're like at the peak, you know, maybe take so much some focus off of that and focus on other things. And again, those relationships with the people around, you can have more of a positive impact. So if you really focused on your health, if that's an issue where you're lacking, I'd say maybe place a little bit of focus there. The next question is from the Reed Streeva.

Were there ever times during your personal training career where you struggled with confidence? That's a funny question. You know, I've worked with a lot of trainers who've definitely struggled with confidence in training their club. Oh, bro, before you go and I have to interrupt you on this, I just pulled up the lady who's 60. She looks good, bro.

I knew it. Yeah, I knew it. I knew it. Yeah, she's got shoulder definition. She's pretty lean. That's a hot. No, I hate to detract you there, but I had to look her up, roughly just to see like, you know what, you're right, Salah. I wonder if she's already probably and you're adding weight to the bar and you're kicking ass at work for 60 hours. You and I,

if you were a client of mine, we'd be high five in and I'd be talking day off. Go hang out with your friends. Right. I would be talking to you more about going easier on the pressure that you're putting on yourself because You look phenomenal you look phenomenal for anybody you look exceptionally phenomenal for somebody who's 60 years old And if you're also adding way to the bar. So you just ask them to get you to say that You search it for compliments. Yeah, it's efficient. Yeah, yeah All right, so back to this question, which was, whether ever time's during your personal training career

where you struggled with confidence. OK. I've definitely worked with a lot of trainers who had issues with confidence. They either felt insecure about talking to potential clients on the workout floor. That was a big one. Or they just didn't feel the confidence

to train people of a certain caliber. Like, you know, oh, this client I'm getting is a doctor. I don't know how I'm gonna train them, or this person's worked out before they have an injury or whatever. Okay, so now personally, I've never really personally had an issue with confidence. I probably had the opposite where I thought I was better than I was.

I definitely, I could walk up to people, talk to them, whatever. But here's one thing that I always knew about myself. And here's what I communicate to the trainers that worked with me who struggled with this. 99% of the clients that are going to come higher you know way less than you do about fitness. Even if you're brand new, even if you're brand new and you don't know a ton, you still know way more than they do. And here's the other side of that, is I would always tell my trainers,

just stay in your lane. Just do the shit that you know. It's already way more than they're doing now and it's gonna benefit them. There's no need for you to go do crazy stability exercises or it's okay to say you don't know something. Totally. And you'll find out for them.

Totally. That's actually a great move on your part. Yeah, stay in your lane. Like, okay, I know how to do rows and presses really well in squats and lunges really well, but I don't know mobility exercises. I don't know all this correctional stuff. That's okay, don't do it. Focus on the stuff you know.

They're going to get a ton of value and then continue, because here's the thing, this is the truth now, the best knowledge you'll get or the best learning you'll ever do from personal training is just gonna be from experience anyway. Yeah, I wouldn't say that I struggled with confidence,

but I definitely put a lot of pressure on myself. And so that was, like I knew I was gonna deliver to my clients because I cared a lot about doing a good job. And I think that, you know, you can get into that, like psychology if I don't really know this that well enough. And so it kind of affects you in terms of like, maybe sometimes how you're delivering the information, but like putting that extra pressure helped me get better.

Like it helped me to go research more, helped me to go learn my craft more and to really try to put that type of pressure on us to deliver. I want to deliver to these people and then it keeps building every time you go and you learn something and you apply to your client, you see success, you see results, this increases that confidence, but like coming into it, most trainers, if they're smart, they realize they don't know shit yet. Absolutely.

I wish I had a really good story to share about myself in regards to this, and I'm sure there had to be somewhere where I struggle with confidence and something, but with personal training. But I really feel like that I got these lessons early in life. And so this is the blessing of what I think I went through as a kid, being a kid who didn't have much. I had crooked teeth.

I was skinny. So I got picked on. I got all that stuff really early in my life and it built a lot of character in me early. I quickly found out that the more I fought that or I tried it at pretend or tried to be someone different when I was younger, the more stress, the more anxiety, the more of a challenge it was in my life, and the more that I just became myself and authentic and who I was and comfortable in my own skin and owned that all my flaws, the more I realized that I was even more accepted.

And I think in high school, that has to be like one of the hardest times to do that as a kid. When kids are probably the toughest. And so when I learned those lessons, then it carried over into adulthood for me. So when I came in to being a personal trainer, I knew I didn't know shit. I was 20. I was 20.

I was just going through my first national certification. Everybody was older than me. Everybody was more experienced than me. I wanted to learn. I asked lots of questions. I knew not to bullshit my clients and act like I knew more than I knew if they asked me something, I didn't know the answer. I was very comfortable practicing things like, I don't know. I don't know. I don't know that answer, but I tell you what, I'll look it up or

I'll find it. Or my other advanced trainer who's been here for three years, he's really smart. I'll ask him and then I'll get back to you. It's amazing how much people will respect that in you, then if you're somebody who tries to fake it. Like I always think of the analogy, I used to give this analogy to trainers when I would be coaching my staff on this exact type of question, is have you ever been to a restaurant

and you are, you know, the server comes over and they go to take your order and they forget your order, they don't come over to the lot. I mean, they are just fucking up things. One thing after another, after another. And like, you know, like an entitled customer, we start to get irritated, or we don't give them a very good tip and we're pissed off. And then it comes to find out at the end of the night,

you find out, oh, it was like, it was her first night. You know, she's just learning. And then a little bit of the empathy sets in. And so I would tell my trainers like, don't be that waiter or waitress that tries to pretend like you've been working there forever. And you know the menu and fake it till you make it come right out with it. I always used to respect that waiter or waitress that walked up and says, Hey, today's my first day, like right out the gates because all the sudden,

I give you all this like a lot more leeway way more leeway. Like because right away, because all of the sudden, I give you all this, like a way more leeway. Way more leeway. Yeah. Because right away, I know it's their first day, they're learning, I know they're probably trying to figure, so as a trainer, I piece that together early on. And so I wouldn't try and pretend like I knew everything. I came in with, you know, I only know a little bit,

I'm excited to teach you the little bit that I do know. I know this, which to South's point, is a little bit more than probably what they did. So I would teach a little bit, I'm excited to teach you the little bit that I do know. I know this, which to South's point, is a little bit more than probably what they did. So I would teach what I knew. And if they ever ask questions around things that I didn't know, I wasn't afraid to say, I don't know. Yeah, I think the two big root causes of this type of,

you know, lack of confidence or fear is that I need to know everything, which you're not going to. So be okay with saying, I don't know, and not knowing everything and be real. And then the second fear is the fear of people saying, no to you, like I'm gonna go talk to someone on the workout floor about personal training, they're gonna say no.

So what? I never bothered me. It never bothered me. I'd walk on the workout floor and I talked to them, they say I don't want any personal training. Okay, cool, next person. It just didn't phase me because I didn't take it personal. It's not a personal thing.

They said, no, big fucking deal who cares. It's because you're a guy. You've been getting a rejection your whole life. Maybe we're used to it. We've been getting a rejection our whole life. So it's a good deal. No big deal. I'm used to being told, no.

I do have a story around this actually. When I first became a fitness manager, this was four months into my personal training career. So I'm still 18 years old, I'm still a kid. Now I'm managing trainers in one of the bigger gyms in the area, and I was like, cool, thank you for this. This is great. So we had personal training and back then,

we sold a nutrition program called APEX. I don't know if you guys remember APEX. And my club was number one in personal training and number one in Apex. And I knew nothing about Apex. I knew as it was nutrition. And I remember my district manager coming down and celebrating with the, how great we were doing

and wow, you guys are breaking records and everything's going great, Sal. I'd like for you to come teach all the other fitness managers of the area how you like instead of food eat this. How you sold so many apex programs. And I said I'd love to. I'd absolutely love to do it. And I said wait and who's about to walk on. I said hold on a second. His name is Sean. So hold on a second. I said, I need to learn more about apex and he goes, what do you mean? I said, I really don't know what it is.

And he's like, how are you? How are you selling so many of them? And I said, I'm just honest. I just tell people, hey, you're gonna need help with nutrition. You should do apex and then they'd ask me, well, what is apex? I said, well, I know it's a nutrition program. I don't know much more about it,

but you do need help with it and they would get it. I just, it was honest. And it's remarkable how effective you could be when you don't bullshit people so there you go and with that go to mindpumpfree.com and download all of our guides. They're all free. We got a whole bunch of them on there for you. You can also find all of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

The RGB Superbundle includes maps and a ballad, maps for 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. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes

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