Mind Pump: Raw Fitness Truth - 1189: The Importance of Progressive Overload for Muscle Growth, Overcoming Gym Addiction, Helping Older People Get Back In Shape & MORE

Episode Date: December 21, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether progressive overload is important for hypertrophy, different methods to progress and increase squat range of motion, going to the gym when hurt, routines and techniques to get a 65-year-old back into shape. The attractive quality of self-awareness. (4:14) Sal is NOT pleased with his complex. (19:26) The benefits of hemp oil and the antidotes it has helped treat. (24:49) Protein, the magic macronutrient. (29:58) How Vuori is superior to the other athleisure brands. (34:04) Do mothers and babies' brainwaves synchronize when the mother is happy? (36:20) Why is Justin borrowing cash from his son?! (40:17) Mind Pump appreciates clever branding and marketing. (42:36) Mind Pump’s take on how Kumail Nanjiani got jacked for his latest role. (46:04) Mind Pump recommends The Marvelous Mrs. Maisel on Prime Video. (50:43) #Quah question #1 – Is progressive overload as important for hypertrophy? Or is stressing the muscle as hard as you can each workout sufficient? (53:13) #Quah question #2 – They say if you are tall you are at a natural disadvantage for squats. Can you discuss different methods to progress and increase range of motion?  Will I hit a point where I can’t advance any further doing high bar back squats? (1:04:55) #Quah question #3 – I’m addicted to the gym and going 6 times per week, even when I’m hurt. Is this good or bad? (1:16:05) #Quah question #4 – I want to help my 65-year-old father get back into shape. He has arthritic knees and pain in his lower back, which I believe is due to weight gain. What are some routines or techniques you would suggest to get started? (1:21:51) People Mentioned Dr. John Gottman Dr. Stefanie Cohen, DPT (@steficohen)  Instagram Related Links/Products Mentioned December Promotion: MAPS Aesthetic ½ off! **Code “BLACK50” at checkout** The Seven Principles for Making Marriage Work - Book by John M. Gottman and Nan Silver Visit NED for an exclusive offer for Mind Pump listeners! Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Mothers and babies brains ‘more in tune’ when mother is happy Breweries Call Out PG&E with Blackout-Themed Beers Kumail Nanjiani reveals how he got ridiculously fit for Marvel's 'Eternals' Watch The Marvelous Mrs. Maisel - Season 1 | Prime Video MAPS Fitness Anabolic MAPS Fitness Prime Pro How To Improve Your Squat Depth - FREE Squat Like A Pro Guide 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, we answer questions asked by listeners like you. Here's what you do. Go to Mind Pump Media on Instagram, post the question under the quap meme, and then we'll pick the best ones and answer them. But before we do that, we do our introductory portion of this episode where we talk about current events,

our lives, and we like to mention our sponsors. Here's what we talked about in the beginning portion of this episode. We start out by talking about self-awareness, the skill and practice of achieving more self-awareness and why it's important. Do you know you exist? And then I talked about my car getting towed this morning and how furious it made me. It was a good way to practice more self-awareness. We talked about a message

from one of our listeners and regards to how hemp oil extract helped her brother's autistic symptoms. Now our favorite company of hemp oil extracts full of cannabinoids including CBD is the company Ned They're the best they're the ones we chose to work with we also have a discount for you If you go to hello Ned that's H-E-L-L-O-N-E-D dot com forks-mind pump You'll get 15% off your first purchase then we talked about protein the magic macro nutrient And why may have have that reputation. Then we talked about Viori, the clothing line that we're sponsored by of a Thelizia wear,

and why it's so much better than that other clothing line of Thelizia wear, I think it's called Boo Boo. Is that what everyone's called? Is that what it's called? Anyway, we have a discount with Viori. If you go to VioriClothing.com, that's Viori spelled V-U-O-R-I, then of course clothing.com forward slash mind pump.

There's a code on that page that'll give you 25% off. Then I talked about a study showing how mothers and babies brain waves sink up, that's kind of cool. We talked about a beer that came out that made fun of the PG&E blackouts here in California. Get them. Then we talked about what's his name there? Kamal Kamal Nanjen.

I don't know who it was name is. Anyway, he's an actor in the Silicon Valley show who got really buffed all of a sudden. So we speculate whether or not he's on steroids. He's male, I think. There you go. And then we talked about the show, the marvelous Miss Maisel, Adam keeps trying to close me on that.

So maybe I'll watch it. Then we got into the fitness portion of this episode. This is where we answer the questions. The first question was, is progressive overload super important for hypertrophy? So we talk all about progressive overload, what that means. And by the way, hypertrophy means muscle building. We talk about how they work together. The next question, this person is saying, hey, I heard that you're a huge disadvantage if you're tall and you do squats What are the things that I can do to improve my ability to squat? So we talk all about effective

Methods for people who are tall for squatting and other exercises next question This person says they're addicted to the gym and they go six days a week Even when they're hurt is this good or bad? Obviously it's bad, but we explain why and we also talk about how they can get themselves out of that cycle. And the final question, this person has a 65 year old father

who's overweight, has arthritic knees, pain in the lower back, wants to know how to get started. So we talk all about how to get this person in this kind of shape on a fitness program. Also this month, MAPS aesthetic, this is our body sculpting, body building, bikini competitor program. This is the program design to help you train your body and sculpt your body as you see fit. What does that mean?

That means you look in the mirror, you identify the body parts you wanna focus more on, you look at yourself and say, okay, I would look better with better shoulders or glutes or quads, then you go in the program, there's a way you can plug that in, so it's unique to your body, then you can follow the whole program as it's laid out, super effective, it's 50% off all month long,

here's how you get that discount, go to mapsblack.com and use the code black50black50 no space for the discount. Self awareness, it's so hard, it's so hard because it requires you to step outside of yourself almost and recognize that you see things through a particular filter or lens. It's literally, you guys have heard the story of the one-eyed man or the man with one eye, so shut. It's like, you know, he was born with one eye,

with one eye, so in shut and he grew up that way. And everybody keeps telling him, yo, if you just cut the thread, you'll be able to open your other eye and you'll see things completely different. And because he's never experienced that, he doesn't believe anybody. And then one day he does it, he tries it, and then he finally realizes how wrong he was that whole time. And I remember the first time I experienced that, or one of the first times I can remember at least, is when I finally fully realize that what drove me with fitness was my own body and securities.

I remember when I really when I really came to terms with it. I kind of knew about it, but I think I was blind to it for a long time. And I remember when I finally really came to terms, it was like a light switch. Once you once you're aware of something done, and from that point forward, it was easy for me to recognize the decisions that I was making or the reactions I would have around exercising nutrition based on that. Because from that day forward, I was like, oh, wait a minute, I know why I think I need to eat this way.

I know why I get irritated when I miss a meal. I know why I think I need to work. I know why I need, and it was, but it was so hard to get, it took me years to get there. This is a, for sure, one of, if not the most attractive quality about Katrina and Katrina and I's relationship that I just, I adore it. I try and remember that I'm so grateful

that I have a partner that's like this because that is the thing that's so cool is you know, we're like eating anybody else. We have disagreements and arguments and that stuff happens on a semi-regular basis, but it's the way we handle it that is so cool is you know it's fuck it last night. Last night, you know, I come home last yesterday is a day where I get up extra early to get max ready and around because she's back to going to JJ Albany's. And so I'm up early and I spend the morning with him getting him kind of ready for when the nanny gets there. And then long day at work, we've got a lot going on here and stuff. Then I come home.

As soon as I come home, I'm kind of playing with him and doing stuff. I take out the trash, clean the house, do some dishes to kind of help out with her, because I know it's a work day for her, so she's busy. And she's also got family over. And I'm exhausted just in a night fucking. We thought it would be a good idea to do 10 sets of 10 of 225.

Yeah. Wow, it's real smart. That sounds like a terrible idea. Yeah, well I tapped out early and then Justin had to do one more set just to be an asshole. This is not competitive at all. Yeah, yeah. So I can't help it.

And so I'm like, I'm exhausted, right? And so I creep upstairs for one minute and I lay down in the spare bedroom with my face down with my clothes on and everything and just like close my eyes from it I'm exhausted, right? And so I creep upstairs for one minute and I lay down in the spare bedroom, my face down with my clothes on, everything that just closed my eyes for a minute, I'm tired. And she comes in with Max and she's like, can you take your son? And I was just like, inside of angry about it.

I was like, fuck, you see the day I've had too and I've totally been supportive of how, what I love though is I can be like, I didn't say no, I just looked there and said like, are you gonna bring him to me right now like that? And she just kind of walked away. And she walks away initially, I know that I'm probably frustrated. Initially, I know she's frustrated immediately within

minutes after that, I'm going like, okay, seeing it from her perspective. And like right away, seeing it from her perspective. Sure. And like right away starting to become aware of my part in this and see that. And then I pop up like maybe five, 10 minutes later to go find her with him to take him from her and say, fuck, I'll get sleep later, whatever. And when I go do that, she's like, no, honey, it's okay. And she kisses me and says, like, I got him and so I thought, I know you've helped out a lot today. And what I know about her,

because obviously we've been together for so long, is that she does the exact same thing. Initially, she probably was irritated with me, but then she walks away and goes like, wait a second, I know he just... So are you responding to her like, hey, look, I know you've been working, you know, been with the kid all morning or whatever,

and I should have, you know, whatever. So you guys are both doing that basically. Yeah. And what that is, is it's this unbelievable amount of self-awareness and social awareness that that we both have and that's been an an area that is always been important to both her and I Yeah, it makes it easy when when or not easy. I shouldn't say that. It's always hard It makes it easier when both people step away and give each other the opportunity because you ever been in a situation where you're, you know, whatever you're frustrated, but then because you're getting pushed back,

it doesn't give you the opportunity to examine. But it's cute, it's key that the parties both are very self-aware people that when they break, instead of going and trying to confirm their belief. Yeah, I'm so mad at him, right? Or reach out to a friend and be like, can you believe him? Bam, bam, bam, and do shit like that.

They go like, okay, fuck, how could I done that better? Where? That is such a hard skill because it requires vulnerability. Because for you to do that, it means that you're taking the, there's a potential that she will not do the same. Emitting you might be wrong. And not only that, but you may think to yourself, okay, what I did was wrong, but she may never think that what she did was wrong.

So you are vulnerable because you're like, okay, I'm going to step forward and do this without any guarantee that she's going to do the same thing. And that's a hard thing to do. That's a lot of it too. And I experienced this in my relationship all the time. It's like you have to be okay with the fact that whatever, you want to bring up sometimes, like you have to let them discover that. And so like I want to point this out,

like how wrong you were in this situation, but a lot of times I just have to point this out, like how wrong you were in this situation, but, you know, a lot of times I just have to like, you know, step out, step away, and then let them discover that fact. And then it's great because if you do have the right partner, they will come to that conclusion, come back to you, you can have a discussion about it. But hammer them is so counterproductive. It does. It just, so Dr. John Gottman is the foremost researcher on relationships.

And a lot of what he says can be boiled down, and this specifics, but generally a lot of it has to do with, you know, giving yourself the ability to be self-aware. And so one of, so this is what he did. And I really am gonna try and get this guy on the show, but I think it's almost impossible.

Yeah, I hope so. But yeah, but one of the, almost impossible. Yeah, I hope so. But yeah, but one of the, so what he did, he had something he called the love lab. And it was an apartment with cameras. You would have couples come in, he'd hook them up to heart rate monitors, all these other stuff. And then you'd have them live there

or discuss difficult situations. And he did this for 20 years. And the results he came up with, the conclusions he came up with have been duplicated, I think four or five times, which for behavioral science, for psychology, scientists in that field will tell you it's very hard. It's one of the worst scientific fields in terms of duplicatable research, because they'll have a result of something like, if you act this way, whatever, this is the result, then someone else will conduct the same study, different result.

Well his has been actually duplicated several times and not by him, so you know what he's saying. There's a lot of truth. And so one of the things that he did, which was brilliant, is he'd have a couple come in, they'd hook up their, they'd see their heart rate and all that stuff. And he'd say, okay, I want you guys to discuss a subject that you guys have been having trouble over.

So that, you know, maybe the wife brings up, you know, you don't help around the house or the husband says something like, you know, you always, you know, whatever. And then he would sit in the back and they would observe and they'd watch both of their heart rates start to elevate because, you know, he's getting angry. He calls it flooded. As you get angry and emotional, heart rate, you know, starts to be, and you can see on the monitors, then what they would do, and this is totally brilliant. And he'd come in there,

he'd interrupt the fight or the argument, see, hold on a second, our machines went down. Can you guys take a second? Let us fix the machines real quick, and then you guys can reconvene. You know they didn't. Even though they didn't. So then what he would do is he'd go back into the lab,

and they would wait until the heart rates came down. However long it took, if it was 30 minutes, five hours, he'd sit there and wait and wait. And as soon as the heart rates came back down, he it took, if it was 30 minutes, five hours, he'd sit there and wait and wait. And as soon as the heart rates came back down, he'd come back in and be like, okay, everything's working again. And they could have a rational conversation. And the success rate of the couples

in terms of being able to understand and hear each other and resolve their issues, or maybe not resolve their issues, but it not result in a massive blowout, was like, I mean, it was astronomical, it was like 78% versus like 5% or 10% when both people are flooded or angry. So that's such an important thing is for you to.

Now, I thought I read that or watched that too. Didn't it matter to the couples that were meant to be or would last would have that success like that, right? Okay, so there were, right, wasn't there? There are certain things that he pointed out. And his book, I'll pull up his book, so if you're really interested in this, I highly, highly, highly suggested.

Now his stuff is fired. It's the, yeah, it's the most brilliant book I've ever read on relationships because it's very pragmatic. The seven principles for making marriage work. So he identifies a few things that through 20 years or 30 years of study, if he saw these things happen in an argument, he could predict within five minutes, within five minutes of watching people interact

with something like 80 to 90% accuracy whether or not they'd be together in five years. Just by doing these things, And so, absolutely phenomenal. But it's key. It's so key to step outside of that emotional space to become more self-aware because when you're angry or upset or hurt, your self-awareness goes, or at least you're willingness to become self-aware, it goes out the window because all you're doing is feeling all these emotions. The ways you can exercise that too, and it reminds me of the time we live in right now

with the internet and getting flooded with information that just confirms your own bias, and how important that is to seek out the opposing ideas. And so I always like to find somebody in my circle, whether it be a friend, a family member, somebody who I know would side with her so I can, so I can, like, even if I feel a certain way about something like, I don't want to go talk to my friend who's going to be like, oh, true, right. Who's going to side with me? I already know he's going to confirm how I feel.

That's not going to help me make my way through the situation. I wanna find somebody in my circle that I know is going to identify with her or side with her side of the argument. So I can then work it out that way and have a conversation. But at the end of the day, you have to be willing to hear that.

That's the self-awareness, that's the piece that's the first step in it is, you care enough, which again to me, this is also the truest sense or what really, what love is, love is not a feeling, love is an act. And if you truly love somebody, these are the types of steps that you take. The feeling of love is like the feeling of happiness,

sadness, the feeling of motivation. That will come and go. The love is really about action. It's about willing the good of the matters the most in the times when it's hardest to. When you're not feeling it. Right. I don't like this person right now. I'm not really feeling loving. It's interesting to me because I was thinking about like growing up and like being somewhat dependent on my environment, my family, my friends that were, like I grew up with, I had this preconceived notion

of how everything went, like I had the specific lens I was seeing everything through, and then stepping outside that, like going somewhere halfway across America and getting into a completely different environment and having to reinvent myself, no friends, I can't promote that enough. I think that, especially through growing up, even through high school and just getting out and going somewhere else and having to start all over again, you learn so much that that's what really helped me

to solidify who I am as a person and understand, you know, what self-awareness is, like why act the way I do, how other people perceive that, you know, like how they perceive the world, like all these other variables and factors, you just don't get unless you immerse yourself, you know, completely somewhere else. Yeah, I mean, gosh, you gosh, for me it was like,

while I was going through the back end of my, when I was married, I could not hear the problems and issues that I was causing. I couldn't hear it. I couldn't even acknowledge it. To me, all I could focus on was the stuff that she was doing wrong. And I'm not saying I was the cause of everything,

it takes two people, and I think it was pretty balanced in our case. But I couldn't even really understand or fully hear it until I got out of that situation, unfortunately. I got out of that situation. Years later, I'm trying to be the best father that I can be, so I'm motivated by something different. I'm like, I wanna make this the best out of a bad situation.

And it was like two or three years of painful self-awareness, you know, two or three years of me looking back and be like, fuck, I see what I did there. Oh, shit, I see what I did there. And it's hard, but when you come out of it, you're a better person. You don't repeat, you know, those, those same mistakes. Even in my current relationship, the fears that I had that I carried from my failed marriage and from all that stuff, you know, I carried into my current relationship. And, you know, it definitely was difficult for me to view that. Luckily for me, Jessica, at some point, stepped away and said, hey, look, I don't need commitment for me, I don't need anything, I'll just wanna be with you.

Which gave me the space to, I don't have anything to push up against, right? I have anything to push out against. Gave me the space to be self-aware. Once I was able to realize, like, fuck, man, I got all these fears, these are legitimate fears. These are fears that are both legitimate,

but also at the moment irrational. I have nothing to base them on except for my past relationship. I don the moment irrational. I have nothing to base them on, except for my past relationship. And I'm meeting in this current relationship to base them on. Once I was able to do that, it was like slight years. Like you just step forward. And that's an amazing thing to feel.

But it is hard as shit. Self-awareness, let me tell you, man. When you're in the middle of your, whatever you're in and you're looking out, everything you see and feel is, that's what you're in and you're looking out. Everything you see and feel is, that's what you're experiencing. And to be able to say that, oh, when I'm experiencing is probably not right,

it'd be like me telling you right now, hey, you know, you know, that you're living in a simulation or something like that, you know, how can I know that unless I actually step outside of it? Very, very difficult. We can try to be distracted. Oh, yeah, that's a lot easier.

Dude, I had to exercise myself at one this morning, big time. I thought, yes. You've been having a little bit of a nice of you to get here, finally. Oh, last week is. So, so angry, so like, you know, what is it? Maybe two weeks ago, Jessica's car gets broken into.

So someone breaks in, rifles through her stuff. She has nothing the worst feeling ever Yeah, and she's such a violation. She's really good. She doesn't leave anything of value in her car because this happened at time before So this is the second time Someone went in Rifle through her shit. I'm like obviously pissed off contact the Management company of the complex that we live in I'm like, hey, this is the second time it happened. Also happened to the car next to us at the same time. Plus whoever did it, left some stuff on the,

look like a homeless, you know, I don't know, drug addict did something, you know, took off or whatever. I'm like, we need more security. This is, this seems to be an issue. Nobody responds, nobody responds. Nobody responds, nobody responds. Emeal them again, get on the phone.

Finally they respond and what I get is, you can attend the next board meeting. Oh, that's nice. Okay. Nobody gives a shit. This morning, I parked my car in front of my garage for approximately 15 minutes. Literally, I moved the car out, did as few things in the garage, went inside, got the kids, or whatever. Go outside, cars gone. Toad. They towed my car. These motherfuckers are so fast to do that shit. But when something gets, yeah, so, so I, you know, I like on the way there, I'm obviously late for work, you know,

figuring out how to get my son to school, he's got finals, so I'm like, he cannot be late. Luckily it all worked out. On the way there, I'm fuming, so I'm like exercising self awareness. I'm like, okay, it's gonna be a little breathing. Yeah, like at the end of the day, I did park my car in a place that, you know.

It's a hustle, it's a hustle. They have, I remember my place, it's happened to me too. They make a deal, like so my place, I had a gated community which baffled me. How's this happening? Like how's a tow truck getting in? And it took me probably, you know,

six, seven times getting towed before. They took back, don't they? Yeah. I mean, I think it. Yeah, it took back, don't they? Yeah. I mean, I think it cost like, like, 300 something bucks probably. 320 bucks. Yeah, I had to pay $100 to store my car there. I got there before my car did. They didn't even store it.

They pull up with it and I had to pay 95 bucks. I've taught us. This has happened to me so many times. I've so many tow stories from the, was this the one where you put, like, you got all the change and put it on the way. That, that's another story I told on this here. That was another situation. I've had times where I pulled my truck up to my garage and unloaded my groceries and then I decided to go

to the bathroom and take a shit. It was 10, 15 more minutes, right? I come out and my truck has been towed before. I've had situations where I've parked and it just for a minute in my garage and I hear the tow truck because I just ran upstairs with me and I run back down and they're already jacking up

and I had to pay $75 for him to set it back down. Wow. By the way, there's a strategy. There's a strategy Jessica told me about. So as we lay in front of the truck. No, as we're trying to gain yourself to the bumper. As we're driving there, I can tell she's trying to calm me down, because she can hear me breathing or whatever.

And I'm like, we don't wanna do, next time I park in Vland Groge, I'm gonna keep the garage open. And if I see them coming, I'll just, you know, whatever, and she's like, what you need to do is get inside your car, because if they take the car with you and it's kidnapping, and they can't do that. They're like, oh yeah, it's true! Just jump in your car, you know?

You can't go anywhere. Yeah, just chill there. Yeah, so I've been hit a bunch of times for that. And, you know, again, I think that the HOA, it's like they have, they get a kickback and so they promote them coming in there. They would actually let the trucks cruise in there like two or three times a day.

So they're just driving around looking for people to pick off? Yeah, looking for someone to pick off and So they make their money. Wow. Yeah, that is so Frustrating. Yeah, I'm so so so many and I know you want to go to the the meeting and you want to make a big stink But I would urge you not to because I think that would just backfire and because I part of why I think that I got all the shit I got was I was the guy who caused a stink like the first year I bought my house. So they picked on you?

Yeah, I decorated my whole place and I had these red curtains and they... Of course they do. I got a message, yeah. I got a message saying that. It's a love house. Right. Did you have to do that? Yeah, yeah.

Everything was white-court. White with red? Yeah. Yeah. All white couches, white fur everywhere, white bed, white everything. And then I had like an accent red pillow with red? Yeah. Yeah, red. Yeah. All white couches, white fur everywhere, white bed, white everything. And then I had like an accent red pillow with a red curtain. But they didn't last long because I got a notice.

And they find you. So I got a notice that said, sorry, you can't have red curtains. I'm sorry, that's, yeah. What is this communist China? I know. I didn't even know that was that thing. I didn't realize it.

It's just expressing myself. I didn't realize that that had to match, right? So I thought that was crazy. That's why you pay the fee, dude. I pay the fee, you gotta sign the fee. Oh, man. So it's at your house, it feels like that, right? It's like, it's not even my house.

And I totally, I stalled on, I mean, I waited to the last minute till they were, in fact, I think I paid one fine because what happens is they give you a bunch of warnings, then eventually they find you, then they find you every month that it doesn't get changed. So I think I waited all the way till I got the first fine, and then I was just like, oh, this is some bullshit.

So I think from that point on, I had a target on my back and I could, I used to get towed. Oh, no, I'm going to go to the board meeting, but I have a strategy. I'm not going to share it here because who knows, one of them maybe listening to the podcast, but I'm going to pop in there and you're you're gonna get, you're gonna get the best of me. That's all I can say. It gets you so far. So I gotta read to you a message I got in my DMs. This is a legit message, real deal message from somebody.

Now I wanna preface this by saying that we are not making any claims based off of this message. Just just an anecdote from somebody who felt like they need to send me this message. Just to just an anecdote from somebody who felt like they needed to send me a message. So this person says, I'm a big fan of the podcast and weekly listener. I hear you guys talk about Ned and its benefit. So Ned is the hemp oil extract that we were sponsored by.

I started using it on my autistic brother. His violent episodes are gone. His OCD is less, he opens his eyes because he says he always closed them from sensory overload. And he actually gets himself ready in the morning and overall level of functioning is improved. His behaviors have been minimal, excuse me, minimal,

honestly in shock with his response. How crazy is that? Now this is again, this is an amazing. This is an anecdote. Yeah, but it reminds me of the topic that we just had when we were commenting on the CBD post that, you know, Steffi Cohen had posted a couple weeks ago when we were talking about that on the show and, you know, the thing that I didn't like about it was just like, Hey, there's people that are, of course, the fitness space, I think, is bastardizing it for sure by, it's gonna build a bunch of muscle by taking fucking CBD after your workout.

That's a crock of shit. There's no evidence for that. Yeah, right. But there's a lot of people that have found a lot of benefit from the use of the employ. Here's the evidence right here. Now, there currently, there's a couple studies that show that cannabinoids may have a positive effect on autism,

but they're not conclusive, it's all preliminary. That being said, pharmaceutical companies are investing money in looking at whether or not autism, symptoms of autism can be treated or at least immediately with cannabinoids, CBD, and other cannabinoids. So the fact that pharmaceutical companies are investing money shows you that they've heard

enough anecdote to show that there may be something there. Now right now all we have to work on is anecdote, but here's the anecdotes that are the most common. It reduces seizures. That one is actually supported by clinical studies. In fact, that's why CBD is being prescribed at the moment. EpidialX, I believe, is a drug that is prescribed for certain types of seizures. Symptoms of autism, that there's a lot. People who have autoimmune diseases, Crohn's disease, being one of, that there's a lot of people who have autoimmune diseases, Crohn's disease being one of them, there's a lot of anecdote around that, there's

a lot of anecdote around anxiety, so people are saying that it helps easier, there's symptoms of anxiety, and we've talked about how cannabinoids work in the body, and I've also explained how the cannabinoid receptors are so prevalent throughout the whole body that That there is a there is a plausible way that cannabinoids could possibly affect so many different things because these cannabinoids Are found everywhere. So it is very interesting. Now the cool thing about hemp oil is it's legal and you can try it for yourself. So although there may be limited clinical evidence, if you wanna see if it works for yourself, if you don't wanna wait another 10, 15 years

for all the studies to really come out, you could do it, you could try it, it's not a legal, hemp oil, I believe is legal in all 50 states if I'm not mistaken, you could try it for yourself and then test it, try it for a week, stop taking it for a week, try it again for a week, see if you can notice a difference. And again, I've been getting lots of messages. The people that I get the most messages from are people that just struggle with anxiety. Yeah.

Like if you're someone who's like really anxious all the time or have a trouble settling down your brain or your body in general when before you go to bed at night. Those are probably the most common that I hear. Like, wow, it's made a big difference for me. I mean, I've used it with my bulldogs because they have, they're anxious and it's helped settle them down when we travel and do things. And so, I see lots of little applications for it.

And I get why someone like Steffi did a post like that, because for sure has gotten to a point where now every fitness influencer is now promoting it. No, they have CBB water for God's sakes. Yeah, and they do that with anything though. Any like protein powder, like, you know, they're gonna add, you know,

all these like, you know, like fortifying with all these vitamins, and you know, they're gonna overdo anything that they find value in, uh, to in order to sell product. And so this is this the unintended result of having a product like CBD out there that if, you know, like specifically used for a certain purpose, it has a lot of value, but it can also, you know, sound like snake oil. Again, if you're going to try something out, make sure it has a full spectrum cannabinoids. It's not just CBD because so far the studies are showing

that cannabinoids together are far more effective than when they're isolated. And most products are just, you know, just speaking of protein, Justin, I'll tell you guys, a little self-experiment that I've been doing. So you guys know I was kind of on this upward trajectory of body weight. Yeah.

For a little while I was on this. Dude, I like thick cells. I love how you guys. You were on the Justin program. I was on the gas. I was like, I got like a compadre over here. Yeah, I was on the bulky time. Yeah, it was my buddy bulk.

So now I got a little too far, right? My body weight was creeping above 215 and I was starting to put on some clothes and I was like, wait, there's a picture of me, I don't remember who took of it, but I was sitting down and I had a little bit of a little bit of a belly roll. All right, time to reverse gears. So I cut my calories down by about 500 calories. So I dropped about 500 calories, but I changed my macro profile. So I was consuming around 140 to 150 grams of protein, which is a decent amount of protein for a guy who's,

you know, 215, that's not bad at all. But I changed my profile to where I reduced my carbs a little bit, and then I bumped my protein up even higher. So now I'm eating about 200 grams of protein, lower calories, you wanna know what's crazy? Stronger. Stronger in the gym, lower calories, higher protein, and of course the studies, there are studies that show that this can actually happen, but I understand why protein is so heavily lauded

in this fitness space. We call it the magic macronutrient. It is part of the process. It was one of the first, when I think back to my early 20s and really started diving in a nutrition and trying to piece together, like how do I build, truly build muscle, you know, even after I was lifting weights, tracking my protein was one of the most significant differences ever. I mean, when I started, then that's why too, since day one, we've done this podcast.

I've been an advocate for making sure that you get that even if you have to take a bar or shake, although it's ideal to get it through food, I know personally how challenging that was for me to hit those targets. And I know that when I made a point like, okay, 200 grams, I'm gonna hit 200 grams every single day consistently. Man, I would feel the difference and see the difference. I would feel a significant difference in my lives.

I would see the muscle come on my body and then the minute that I stopped paying attention and caring and tracking, I would lose. I would definitely feel myself get weaker in the gym. I would lose some muscle mass. And then when I go back to tracking, I'd see, well, sure, shit, I was back down to 130, 120 a day. Now to be clear, if I go up to three grams of protein, I'm not most likely not going to see any additional benefits.

I went from 150 to 200, which is still less than one gram of per pound of my body weight. And I'm relatively lean, I wouldn't say I'm super lean, but I'm relatively lean. But yeah, protein is like, if you want to lose fat, if you want to build muscle, high protein helps both. And so one thing where carbs and fats can be manipulated or whatever, and some people would say,

losing fats is your low carb or whatever. But when it comes to, you want to burn body fat, high protein preserves more muscle and has a satiety effect that does help you eat less. When you want to build muscle, high protein accelerates the process. So I can see why it's, you know, again, it's considered the magic macro,

it's not the magic macro nutrient, but I can see why it's got that, you know. Hey, duck. All right, are they gonna knock off the contractors back there or what? Destruction? Yeah, there's next door. Yeah, could you have to go fight somebody?

Yeah. No, I did it as a doctor. Duck, the enforcer. Hey, I'm just happy they're fixing the bathrooms. I know, I can't complain too much. Were they nice about it when you went back there? No, it was actually next door here. It wasn't the bathroom people. What are they doing next door?

They're dragging heavy furniture around. Oh, okay. Oh, that wasn't even the guy. That's not even them. Oh, that would be our luck. That's the letter. Yeah, and I thought we were supposed to, I thought we agreed that we would send each other the memo

when we wear this shirt here, buddy. Oh, sorry. You're memo. Are you guys always paired with Doug? I feel like, yeah, Doug and I are Doug and Sal are Doug and Adam. It's like, yeah, we're always in somewhat of an alignment. He's the apparel horrors. Yeah. Just goes around everybody. No, it's, I need more clothing, I guess. We're all sponsored by Viori Duh. So we're all gonna wear the same shit. But that's how it goes. Dude, I was at my cousin's house. It's stuff.

Recently, and we were hanging out, and he bought Lulu Ethelizio wearer pants or whatever. So of course, he comes out and he's wearing them. I'm like, what do you fucking do, and dude? And he's like, what? What's wrong? How dare he spin that? That's my nature.

I'm like, bro, I work with a Viori who's their competitor. So number one, why are you doing that? Number two, Viori's superior. And so, no, no, I like this one too. They're both good or whatever. I'm like, all right, I'm gonna go, I'm gonna go give you a pair of my pants, try them on and let me know your honest opinion.

So he goes in the bedroom, tries on my Viori comes out and he's like, hmm, you know, you know, you know, you know you're wrong, but you don't wantiori comes out and he's like, Hmm. Yeah. You know, you know, you know you're wrong, but you don't want to do it. And he's like, come over here. It might be something to this. Yeah. So anyway, later on, he's ordering,

Hey, what's your discount code again? Yeah, that's right. Stop, bro. You were the ones that you're wearing right now the most, right? Are those the ones that you wear the most? This is the easiest sell, dude. Like, all I have to do is like, get people, actually, wear it.

Yeah. And my family, especially, and my friends, yeah, it's just like, once you put it on, it totally like, like change. I didn't like to wear jeans anymore, which is funny, because I love jeans. They're comfortable.

Well, that was the chat. I squatted in these the other day. When we first partnered with them, which is now, it's been over two years now, and we were courting even before that. The hardest part was they were still on the rock. Like people hadn't heard, not enough people had heard of the brand.

It was still small enough to wear. it was a product that people out, I don't know what that is. And you were, if you were already attached to something like Lulu, it was a hard sale to get people to go away from that because Lulu's got a great product line for themselves and the material they use is incredible. And you know, once you find something you really like, but once they had been around long enough, they got a little more popular, and then once people started buying, like the reason why we can continue

and have a partnership with them is because of that, because of the return customers, because the way our partnership is set up, is there a lifetime value of a customer must be through the roof? Yeah, and that's what you bank on, you bank on. And they have stuff where, you know, if anything goes wrong with it

You said they have kind of the Nordstrom type of policy if you you wear something and you have a tear or rip or someone that You could have had it for six months you send it back to them. No questions asked. They'll send you another pair And that's because they can stand by the quality of it. So so nice. Oh, dude I've got to share with you guys a study. I totally just remembered about this last man I was gonna send this to you, Adam, because I know you'd be interested in this. So this article was published in the telegraph, which is a website from the UK,

but it was based on a study where they were testing mothers and babies and the way that their brains operate and how they sync up. So a mother's brain and a baby's brain, oftentimes when the mother's holding the baby, they can test the brain's dissociation to show that they kinda sync up a little bit. So like the baby's almost getting the cues from the mom,

and the brain starts to sync up and act very similarly. But the study showed that when the mother was happy, that happens much faster, and it's much more of a solid connection. So here's what the article says. It says researchers discovered that mothers and babies brains act more of a solid connection. So here's what the article says. It says, researchers discovered that mothers and babies brains act together in a mega network where brain waves fall in line,

allowing for greater connection and empathy. But that level of connectivity varies according to the mother's emotional state. When mothers express more positive emotions, their brain becomes much more strongly connected with their baby's brain. Wow. How weird is that?

How the hell do we track that and find that out? Well, they can track brain waves. We've been able to do that for a long time. So what they're looking at is they're looking at the brain waves and they're seeing that the brain waves start to sink out. The same pattern. Yes. Now, how common is that? I mean, for all of us right now to be talking,

do we start to get into it because we're having a conversation together? Do our brain length do they start to get on the same path? I would surmise that some some of that happens, right? Like you're talking to someone and you feel their vibe, their energy. You just totally sync up with it. Yeah, so that starts to flow state. Yeah, and I feel like the stronger that happens, the more you can connect with someone the better your chemistry That makes sense that that would be the definition of like what what group flows? What's probably happened? Yeah, I need to give a seal team when they're all working together There's no in the same brain state. Yeah, as they get in the same state where they're almost as one but at some point They're gonna find an artificial way to you know sink more people up together

I'm sure of it. Well, that's what things like Halo and those things are supposed to do for the athletes, right? That's why they practice with those headsets on, like the warriors they use, they use Halo right before or why they practice. And I think the idea that is to try and get everybody on the same brain length, which is only gonna promote better passing

and moving the ball and seeing the court better. I would assume that what helps that is the more you work with someone and the more you practice, you know, being synced up together, the more you practice, being in the same wavelength, the more you practice, focusing on things the same way, the easier that that starts to happen. Because then you see that person, you have a history of syncing up. Yeah, it's like repetitions then creates a way for it to like get way down in there until the subconscious almost where it's like,

you don't think about it, that you just react because like you just know, you know, where to go. What is subconscious? I mean, you're not. Yeah. But what's crazy to me is the studies they have on this with mothers and babies,

and you know, speaking as a man, you know, we will never understand what that connection feels like, because Katrina, she carried Max for nine months, she was everywhere, sleep, bathroom, car, everywhere, she's not just with this baby, she's growing this baby, that's gotta create a bond that none of us, I don't think, well, I mean, that's part of their body, you know, in the day.

And not to downplay the love and connection a father has for their kids. I love my kids' death and I feel very connected to them. But that's gotta be something that, there's gotta be something special or different about that that I don't think we'll ever be able to experience. Maybe in the future when we, I'm sure they'll create a picture.

We'll start out with the tadpoles that are alive. You're connected to the sperps. Yeah, their eggs aren't alive yet, so. We got that going for us. That's hilarious. Hey, speaking of kids, I thought you told me the other day that you had to borrow some money from your kids.

Oh, things are getting rough on me. Tough time. Yeah, I would seem that way, right? Doug, we could give Justin a raise now. I think he's been too hard enough. I mean, how often do you have cash on hand? Like, for whatever, I just thought it was hilarious because I brought that up, because there are certain things

like at school, they need to hand in some cash for certain projects or certain things that they need for the teacher. And like, Courtney's like, you have cash? I'm like, oh, cash, you have cash. And then we, at the end of the day, we had to like go ask, you know, our youngest. We had to ask Everett, we're like,

hey, I know you have some cash, because you just had like, his tooth out from the tooth very, that we just paid him. And it's like, we'll totally pay you back. You know, and then he got all like, you know, you guys, like, please, please pay me back. Like, make sure, like, I get it back and we're like, yeah, we got it.

I don't want to take your ass, okay. Yeah. I messed up with the tooth fairy with my daughter because same reason I never have cash on me, right? So her tooth comes out, it's like, you know, right before bed or whatever, like, I don't want to have to give her like a book or something. Yeah, I'm a pencil. Yeah, a pencil. Well, no, I don't want to have to give it like a book or something

Here's a pencil. Yeah, a little bit. Well, no, I don't want I'm like I don't want to go to the freaking ATM and a lot of stuff all I had was a 20 that's way too much for a tooth. Oh, yeah Way too much justify that but I was my laziness was more powerful than than the rationale it so I gave her a 20 right now Every goddamn two she loses. There's a $20 bill. You know, I can't go down. Yeah, yeah What's you doing with 20? It's like you know, why did I get20 bill. You know, I can't go down. Yeah, yeah, no. What's your deal with 20? It's like, you know, why did I get a five this time? Did I do something wrong? Yeah, it just felt wrong, though.

I'm like taking two dollars. You know, and you've got a little, you have to pay him back, right? If you don't, if you don't pay him back, that's like forever scar. That's all he thinks about, you know? They think in point A and point B, like there's two things. Like it, it's just like, if you don't do it, there's no other factors involved. Like you didn't give me the money.

You know, like that's my money. How much did he give you? Two bucks. Oh, it was $2. Yeah, but that's like all his money. I was gonna say you could trick him a little bit. Like if you gave me a five, you can give him like three ones,

but like I'm giving him more. Because more of these than the one you gave me. This is a math lesson you're learning. Big a little profit. Yeah, yeah. Then he really hates you when he could is a math lesson you're learning. Make a little profit. Yeah. Then he really hates you when he can finally do math later on. Wait a minute. I suggest my siblings, I'm like,

oh, you have a quarter? I'll give you five of these pennies for that quarter. Oh, okay. So it's been a rain a lot. Did you guys see, there's this brand, there's this brewery that's up in Northern California, that's actually making fun of the whole like blackout thing

with PG&E. I thought it was hilarious. Oh, what are they doing? So they branded the can, so it looks just like it's like a PG&E label, and they call it mandatory blackout. That's the name of the beer. Oh, wow. Clever.

Yeah, so you could pop it off when the power's out, make it party out of it. Pull that up, I wanna gonna see that I pull that up I just I just appreciate clever marketing and branding. Oh totally like you saw that with the whole like storm area 51 The beer cans I don't know why nobody else does this or maybe the beer companies just do such a good job of paying These guys and girls, but the people that run the advertising in beer companies, I think they get it. They're on like a whole other level

compared to like everybody's quality. Or they always have been that way. Of course. When you think those are the ones you look forward to at Super Bowl or anything else. It's like what are the beer. They even use PG&E's branding. Yeah.

Yeah, so they got a bunch of backlash, I guess, because of course like PG&E employees, I'm sure, were just like, yeah whatever, because they were like, there was another one that was way more aggressive. It was like, basically it was like, fuck PG&E or something. And you're just like, okay, that's, hey, that wasn't very clever. What's the brand, Doug, it's Imperial, what's the brand of the beer? Barrel brothers. Imperial brothers?

Barrel, all Barrel brothers. And it's where, it's where, Northern California? Yeah, it's been Northern California. It sounds like Sonoma. I mean, it sounds like a great idea. Everybody loses their power, your security is down. Let's all get drunk. Yeah, it's like a party about it.

Yeah, that's all get drunk. What could possibly go wrong? What could go wrong? You know what I'm saying? Oh Sonoma County. Yeah, no potential anarchy and apocalyptic. This is Danny's area. We should have Danny go have one.

Did you guys, are you guys familiar with what happened? I don't remember what year it was in the 70s. Maybe Doug can look this up. Are we familiar with that? No, I'm not. Are you guys familiar with the 70s? Yeah, I was born in 80s. That was a good decade.

No, there was a blackout in New York City. I think it was in the 70s. Doug can remember this. Yeah, I remember that. Doug was in college this time. That's it. Dragon's Model T4. That's when his first grand kid was born.

Oh, God. That's when his first grand kid was born. There's phonograph. I mean, Doug and Moses were friends back in the day. No, so there was a blackout in New York City. I don't remember how long it lasted, but it caused major anarchy. Like lights went out and then crime went through the roof. Yes, it was the New York City blackout 1977. It was there was a lady looting everybody's stuff. Oh, dude How long did it last was it like a long blackout? Um, I mean had to been for people to start looting and going crazy

Let me see it was the summer 9.30 p.m. What did I say 24 hour a 25 hour outage? Oh, wow. Yes, see that's great It was less than it was a day, bro. That's insane. See, I think like this, this is what I was worried about, like with the whole like, man, like we know ahead of time when the blackouts are gonna occur, too. So it's like, you know, if you're this like savvy crime guy,

you know, like, that's the perfect time to do it. Yeah, well to be fair, New York City in the 70s had terrible, terrible crime. It was not a great place to be fair, New York City in the 70s had terrible, terrible crime. It was not a great place to be. Yeah, they really cleaned it up. They did. They got to take clean it up aggressively. Actually, what happened?

There was a little controversy around that, but yeah, it was not a very safe place in the 70s. So the lights went up for 25 hours and it went crazy. It went absolutely nuts. Anyway, who's that guy in the forum? People were posting about that you guys said is on a show or something on Silicon Valley. Oh, I don't watch this. Yeah, that's right. God, what is his name? Can you pull that up? Doug? I totally forgot his name.

The Indian guy from so for some standing, but yeah, yeah, no, no, no, Kumail Kumail. Thank you. Yeah, he's a, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, and went through this aggressive training program. I think even Jocco and his team were part of his training. So I don't know what he looked like before. All I saw in the forum was a picture of him after and he did look pretty fit. Is that a radical transformation? It is pre-radical. It is pre-radical.

Yeah, he didn't have any visible muscle definition or anything. No. Yeah, and I've seen him on Silicon Valley and I've seen a couple of his stand-ups and he didn't look anything like that. Did they say how long it took for him to get there? Cause there's like a big deal about it. I mean, everybody's, I've had a ton of DMs over it,

and people asking if he's on steroids, just that. And it's such a funny question to me, when people, first of all, even care about that, cause it's like whatever, I actually think you'd be a fool not to take steroids. Right. You're a comedian, right?

Your big hit is, I think Silicon Valley is probably as biggest hit show, right? And then you get signed with Marvel, probably the biggest contract of his fucking life. And part of the deal is you need to be jacked going into it. And you have X amount of months, maybe at most, I doubt they give them years to plan for that. You have.

I'm gonna guess like six months, but probably a little more. Right. I mean, the stuff that we know about testosterone and how you can use it, I mean, I'm in his place. I go higher, you know, two or three of the best people in the field of nutritionists. And yeah, I'm for sure. Do some hormone, you know, lab or whatever. Yeah. Doug, if you could pull up his picture because from what I recall,

he did look fit, but it didn't look like he was. No, he was not. He was never fit. No, no, no, what I mean is the after. Oh, yeah. So what I've been saying. You didn't look like you think.

No, no, no, no, what I've been telling people is, it's not. It's very, he has a obtainable look naturally, but I doubt, Oh, there he is. But I doubt he did. I'm sure he used, I have a box to get there.

Well, here's the thing, though. Look, let's pause for, he does, he looks pretty minute. He looks pretty impressive. He looks pretty impressive, but he doesn't look. Like, I wouldn't look at that. I wouldn't, if I didn't know any better and I just saw him, I think he was just the committed fitness enthusiast.

But we also need to be fair. Here's a guy who, his job is to look fit for a role. Six months, imagine. Six months, he's got tons of money. He's got somebody making his meals for him. All he's doing is training and getting good sleep. You can make a radical change in six months, he's got tons of money, he's got somebody making his meals for him, all he's doing is training and getting good sleep. You can make a radical change in six months. If you don't have to, you can put a big debt in the way.

If you don't have to worry about anything else, like you don't have to worry about work, or the work. That was me. I mean, I wasn't working really. And, you know, my whole from fat to fit to compete into professional journey was, I was dedicated to that. It was not much other things on my plate at that time

and you absolutely can make a radical change in that amount of time. Yeah, because especially if you went from like, not working out to all of a sudden. Or you, a terrible diet and not exercising and then you swing the other direction. And so I got a lot of questions around whether I think he's natural or not. And I say that his-

He could be natural. Yeah, the look he has is obtainable naturally. I think you could look that way naturally. 100% there's guys that look even more impressive that are natural than what he is. But do I think he has probably not? Like I mean, I wouldn't if I, if I was in his shoes and I had to get ready for, if Marvel called me today, he said, yo Adam, you got six months

to look the most impressive. You can't really know it. Yeah, it's funny because you see who's giving him the most hate right now. Who? The other comedians. Oh, really? Like, of course, you know, like it, it's just like,

oh, all of a sudden on the sauce, you know, I mean, that's like, that's almost the button that everybody just hacks right away. Oh, you know? Like, it's just like, oh, all of a sudden on the sauce, you know, I mean, that's like, that's almost the button that everybody just hacks right away. I know I saw Shobby throw something up on it. They may throw in some shit. It might actually, you know, it's funny, comedians, being a comedian is the only profession

I can think about or getting fit might actually hurt you. Right. Like, if you're a fit, good-looking person on stage, it's harder to be part of it. Yeah, unless you, yeah. That's the thing, if that's part of the act, you know, a lot of times too, like some comedians have lost a lot of weight

and then they didn't receive quite the same weight. Well, Jonah Hill, way funnier fat than when he's leaning. Yeah, it's just true. I would agree with that. I think you have a great option in the park. Yeah, he's like more lovable. Yeah. Speaking of fit comedians, I, you know what?

And I'm almost a little of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people.

I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people.

I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. I'm not a lot of people. fucking good. It's funny as shit. It's a period piece so you can really see like you know the 50s. They did a really what an original what an original story to tell show me another movie or you know it's we're at a point now or you know television and movies have been around so long it's hard to find original original content.

Almost everything's remade of something else yeah show me a show that depicts the the fifties like this and and from this perspective it's a it's a woman who gets cheated on by her husband that then drives her to pursue her her kind of career dreams which is stand-up comedy as a female in the fifties in the fifties leaves the 50s. Leave some. Burn up from a well off, you know, a rich family, right? And she goes, so like such an original plot. And then the characters that they pick in the show

are just fucking phenomenal. You brought it up enough time, so I'll check it out. I can't believe you guys haven't watched it. It's really, really good. Now, I'm looking for a show too. I like to watch in the Mandalorian with the kids, but I haven't seen, I'll check that out. I say it's and it's a great both, you know, male or female, I think it's great, but it's definitely, they depict a lot of powerful

of female roles in it, really fucking well. And at time, when that was not very popular. Cool. And so I think they do an incredible job and it's hilarious and it's smart. Like it's a good crazy. It gives you a little bit of history of stand-up comedy, too, which is cool. Yeah, no, it's just all at the beginning of it all. Right, it's interesting. For sure, up there with one of,

if not my favorite show that's on Amazon, so you can stream it on there if you have prime. So you got to, you just go like it. This quads brought to you by Organify. For those days, you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested, certified, organic superfoods to help give your health

the performance the added edge. Try Organify totally risk-free for 60 days by going to organify.com. That's o-r-g-a-N-I-F-I.com. And use a coupon code minepump for 20% off at checkout. First question is from Tyler Hagen-Fitt. Is progressive overload as important for hypertrophy? Or is stressing the muscle as hard as you can each workout sufficient. All right, so before I answer this, let's talk about what progressive overload means for the listeners who might not be familiar with that term. Essentially what that means is adding more weight

or adding more exercises or more reps. Gradually. Essentially doing more as you progress in your workout. So is that important for hypertrophy means building muscle? Is it important that you eventually progress to where you can do more exercises, more reps, or lift more weight in order to build muscle? Yes, it's very important. That being said, don't take that to being the only thing you need to do to build muscle because I've had

many occasions with clients where I reduced their volume of working out. I've reduced the amount of reps or exercises and then they built muscle. So progressive overload is an important thing to factor in, but it can be overdone and when it's overdone, it actually results in reduced or less progress. Now I want to challenge that a little bit not because I disagree, but I think that that's less often the case. More people, I think, don't progressively overload consistently enough to see progress week over week month over month year over year correctly or

consistently in order to reap the benefits It's more rare to get the case that you're talking about which does happen Where and that's that typically falls in the same category as the people that we talk about that abuse the protein that are the hardcore People that never take days out, the fitness fanatics. So if you're listening and you're part of the fitness community, I agree with what you're saying. And I do think that those people I have, I too, have seen that and myself reap the benefits of going from training six, seven days a week, reducing the volume tremendously.

And I saw huge benefits from it. But I think that the average person, and I like to talk about progressive overload or volume in general to clients. So the way I talk about progressive overload is in relation to how I talk about volume in general to clients. Now, what I have found from being the guy who tracks all the time for a long time is that we have this tendency to always find homeostasis, and even with our training. So that we have this tendency to always kind of find homeostasis and even with our like our training. So like we'll have like this great week or two or even three weeks in a row of like consistently training a little harder and kind of pushing the weight up.

And then we have a rough week. We're busy, something happens. And you still get to the gym and you think you're doing well, but what you didn't realize was just that little bit of being off that week, you stopped to set early. You didn't quite lift as much weight and the volume kind of comes back down. And a lot of times this is the cause of people's plateaus and me teaching somebody to track their volume and actually pay attention, which is sets, times reps, times weight gives you total volume. And then tell them like, listen, your goal week over week when we're training is to make

sure you at least hit your total volume for that workout compared to the one the week before or slightly increased that just a little and it doesn't take much just that little bit of increase week over week. This is what I had to do when I was competing because when I was competing, everything was on the clock. There was, I can't have a week of setback. I've got to be making progress. If I'm going to make my way up the amateur ladder and into the pros, I've got to be progressing

and improving all the time. So there was not room for taking 10 steps back or getting lazy for a week or two or falling off consistency. So I was diligently tracking. And volume was one of the number one things that guided me through my progress during that journey. And that's what I found was this natural inconsistency that most people fall into.

Well, there's something I wanna add to that too, things. One, one of the problems with understanding this is people think that progressive overload is consistent and linear. It's not. If you track your progress, you don't progress every single week. Your body doesn't do that.

Just doesn't work that way. No, but you can progressively overload without just strength, right? So it's not, you can, but there are gonna be weeks where whatever reason lack of sleep, you push your body hard the previous week. Yeah, dips. And not only that, but the formula that you're talking about,

which is a common formula that we use and it has value, you know, sets times reps, times weight, there's a fault with it in the sense that lightweight, high reps disproportionately calculates volume over heavy weight and low reps. So in other words, in order to equate the volume of 10 sets of squats at 100 pounds with 10 reps

or let's just forget the sets for a second, let's say they're equal, 10 reps at 100 pounds. That means you have to squat a thousand pounds once. Now, that doesn't equate, doesn't work that way. So when you're cycling your reps, as we recommend, sometimes it looks like you're doing less volume, but that's not because you're doing less volume, it's because the formula isn't perfect.

So if you do, again, if I take someone, you could use 10 reps with 100 pounds on a squat and I put 200 pounds on the bar, they might be able to only do four reps. The volume looks like it went way down, but the intensity is part of the formula that doesn't often get factored in. And when you go heavy, it looks like you're doing

way less volume, but it does place a pretty high demand and stress on the body. Well, I think that's again, why I think it's not flawless. Nothing is right. And there's such an individual variance in everybody and anything we talk about, right? There's too many things that are, that are, you have to take into consideration. But following something like this, and then understanding the benefits, like you're saying of intensity, you know, if I'm tracking volume and I'm just my goal is to add a little, and I'm talking a little start small, which is why Maps and a bulk is where we, we push everyone to start, which is a two to three day a week type of a program, which

gives me lots of room to scale up and progressively overload with other days and longer workouts, whatever in the future. So I think that you slowly overloading volume by adding a tiny bit week over week, and then manipulating intensity based off of the points that you're making right now. So if I had a really rough rest, I didn't sleep very well that day, but I'm consistent with my training and I'm competing

so I'm not missing very much at all. So that's the day where I'm gonna hit my volume target, but I'm gonna back off the intensity. I'm going to do the single rep for a thousand pounds. I'm going to do light weight, get a pump, get the volume up there. So I keep my volume. I keep my body used to training that much so that we so atrophy doesn't set in at all or start to set in. So I want to keep the volume up there, but I back off the intensity because I know that my body is stressed today or I didn't get adequate rest or my nutrition isn't where it's supposed to be. And then the next day when I'm feeling great or two, three days later of good consistent

sleep and good food, now when I go back and I hit that leg day again this time, now the intensity goes up. That's why I think this is a good concept and principle to understand, but I don't think it's a good idea to take it to heart because there's a lot of other factors that can determine whether or not you're going to build muscle or not. If you take this to heart, it's not going to always lead you in the right direction. Well, if you get you hurt, it can get you hurt. If all you're concerned about is progressively overloading, adding weight, adding weight, and overtrain.

Exactly. You're not paying attention to your stress, your sleep, your nutrition, then you absolutely, this could head down a bad path, right? That's, well, this has always been the criticism I've had of a lot of these apps at track, you know, that progress and the gets you so fixated on, you know, exactly, you know, the numbers moving forward

or not. And so it is, there are so many other variables that interrupt that process that you have to account for, but it is a good baseline, I think. I think it's something that I wanna achieve this and to be able to then keep perpetuating forward, this is a measure I can look into. It reminds me of how I feel about tracking nutrition.

I mean, the goal is not to, it's not like something you should do for the rest of your life, but when I think about some foundational principles that I think everybody should go through if you really wanna learn about building muscle, tracking volume and understanding progressive overload is by far one of the core principles, in my opinion.

Does that mean that you should live and die by that principle? Absolutely not. There's too many other variables that come into play that I agree with you guys. But when I think of some of the most pivotable things in my fitness journey personally and with clients, when I taught this principle and they understood it, it really opened up their eyes to why probably

they were stuck in a lot of plateaus because like I said, people that aren't tracking aren't paying attention to it. It's really amazing how your body just kind of naturally goes to this place where you feel comfortable. You might have one or two days where you really stretch yourself volumized and maybe intensity wise, then you kind of naturally back off. And then when you pull back and you look at the entire month, you go, oh shit, I pretty much average the same, you know,

every single week we go for each. The job is to make things more efficient. It's one of the tools, and again, you can actually reduce your volume, reduce the weight, reduce the sets, and then all of a sudden see your body progress. So it's not a rule, it's just something to look at and consider, and of course, at the end of the day, you know, the answer to that, we always say is, you know, it depends not a rule. It's just something to look at and consider. And of course, the other day, you know, the answer,

we always say is, you know, it depends. It depends on a lot of different things. But I want to point out to the last part of this, which is, or stressing the muscle as hard as you can and each workout sufficient. That's a terrible idea. Totally. So we didn't really address that.

We were kind of, you know, debating back and forth on the important. No, the progress can be incremental. It can be tiny. If I did 10 reps last week with a weight for bench press, in fact, I recommended to be incremental. If I did 10 reps last week, and then this week, I did 11 reps, I'm probably better off

just doing one extra rep than pushing to see if I could do another two or three reps. The more incremental I make my progress, the more consistent my progress will be week over week. This is just something I've noticed for myself. If I'm stronger today than I was last week, rather than pushing to see how much stronger I am, I'm just gonna be at five pounds or a rep.

And then next week we'll see what happens. And what I found when I have that approach is that I progress for longer and more consistently. And I end up having greater overall progress versus pushing the limit and saying just how far I can go every single time I work out, it's a great way to hit a plateau. Yeah, I think we should spend most of our time optimizing, and then every once in a while

you're stretching yourself outside of that. And so doing it every single workout is an awful idea. That is not, it's not only nuts, is it nuts? It's like a beginner mistake. It is a big mistake. It's a big, and it's part of the culture that I don't like, you know, that this, the beast mode all out, training to failure, having a partner squat or a spot you,

come on push, one more, one more, you got one more. Do it training like that? Every workout is stupid. It's, it's, and the only people that get, like truly get away with it are the people that are hopped up on all kinds of antibiotics. people that truly get away with it are the people that are hopped up on all kinds of antibiotics. And so they get away with it. And even for them, it's not the most optimal way.

If they would do better if they didn't do it, right. Next question is from that fly guy. They say, if you're tall, you are at a natural disadvantage for squats. Can you discuss different methods to progress and increase range of motion? Will I hit a point where I can't advance any further doing high bar back squats? All right, so I'm gonna say something and I want you to answer this item because I feel like you have the best experience being a very tall guy

who's progressed a squat from terrible to phenomenal in a very short period of time. But before you do that, you that, here's the reason why tall people have been said to have disadvantages when it comes to certain exercises, what you're dealing with are levers. And the longer the lever is, the more force needs to be put on that lever to get at the lift the same amount of weight.

So think about it this way. If I grab a shovel with a very, very long handle and I grab the very end of the handle and try and lift the shovel off the ground, it's going to be much more difficult than if I grab the handle closer to where the weight of the shovel is. More gravitational forces that are working against you. It's just leverage. It's just the way leverage works. So when you're tall, you have longer levers. Now that being said, tall people can oftentimes make up for it

by having bigger muscles. Tall people have bigger muscles, typically, because they're taller. So when you look at the records in strength and general strength, look at strong men, they tend to be big dudes. They tend to be tall dudes. They're not typically short people. So yes, there's that leverage advantage,

but it doesn't, but it's not the advantage that everybody says it is because the big people typically, maybe not on a pound for pound basis, but generally overall wise, can tend to have higher potentials for strength. Yes and no, for sure. And I think that the examples you have of that are more deadlifting. It's advantageous to have long limbs when you're pulling.

When you're pulling something that the leverage is in your favor, because if you think of how a deadlift works, having long arms is a shorter range of motion. It's a shorter range of motion that I have to lift the bar off the ground. M plus, again, also physics understanding that if I have this long lever that if my, you think of where the hips are at to where my arms go, that having that to pull something up is, is advantageous. So having long limbs for a deadlift is actually, which is why I can deadlift significantly more than what I can squat.

So I don't think that we see the greatest quadders that are tall, I don't think that's true. But they're also not the shortest. It's my point. Yeah, maybe not the... That's what I mean because taller people have bigger muscles. So if you go to the extremes, it makes perfect sense. You're not gonna get a seven foot basketball player

and have them squat very effectively, but because of the long levers, but it doesn't go all the way down to like, okay, fine. Five to five guys, not squatting the most. Yeah, yeah, yeah. Even the strong men you brought up like two, you always see their feet being like so much more substantial like geared

towards the deadlift for instance and carrying things versus the actual squat mechanics but they are still putting up quite a you know impressive number squat wise. It does. You know and the things that have helped me with this is that it's how I've reframed almost everything in my life. I look at adversity and challenge and I've tried to look at that instead of poor me or that sucks or making excuses and oh cool, this is an area that I can work hard at and try and improve. Even though when people look at my squad on my Instagram, I get all the trolls and it's not impressive and it's like whatever. To me, it's very impressive to what I've accomplished. I was a terrible back squatter.

I had a chronic low back pain. I had brisidus in my hips. I could barely break 90 degrees when I squat. And three plates was heavy for me. So for me to be able to get to a place now where I can sit in a deep, deep squat and my squat mechanics feel really good and my hip pain and my percytis is gone,

my low back pain is gone and I'm pretty strong, relatively strong at squatting. That, to me, means everything, but it's taken, you know, Sal alluded to it being a short while, it's felt, you know, Sal alluded to it being a short while. It's felt like a long time for me. It's been a lot of work, you know. I constantly was focused on this.

So when, and when you're tall, there's common areas that I think that you are challenged in. And one of those, I think the number one in my opinion, and I did a YouTube video on this recently, is the, the combat stretch and ankle mobility. Yeah, because the levers are so long, you need probably more ankle mobility than somebody who short. For sure. My knees need to be able to travel over my toes

a lot further than what Justin's knees have to go over his toes, because my shins are so long and in order to get my ass all the way to the ground, I've got to have that mobility in my ankles to allow them. And that was the number one limiting factor for me. As soon as I would get a little bit lower than 90, I would hit that in the range of motion for my ankle mobility and then the breakdown in the squat would happen.

And then I would feel the pain in my hips and in my low back. So ankle mobility first was everything was addressing that. And then the next thing after that was working on my hip mobility, the ability for me to open up my hips and drop that deep, I was just unfamiliar territory for me and I had to put a lot of work on internal rotation and external rotation of my hips, which is basically living in the 90, 90 and all the transitions in that.

So basically focusing on 90, 90 and the combat stretch, those two mobility drills and doing them, I'm talking two, three times a day every day. And that sounds like a lot, but I'm not spending 20, 30 minutes. Anytime I have an opportunity to jump down on the carpet and get into a 90, 90 position, I would. Anytime that I could get down into the combat stretch, I would. And I would spend two to three minutes doing this to improve that. Just constantly. And what's awesome now and why I do like to share this

because it was so life changing for me when we talk about the low back pain and hip pain that I had is it's cool that I don't have to put that work in anymore. Like it's super, all I have to do now is do things that promote that mobility, which is squatting really deep. So now when I get ready, all the work and effort

that I used to have to put into the 90, 90, and the combat stretch, I can get now right down into that deep, really deep position, and I can connect to my feet, connect to my hips, and actually just kind of get and intensify that position real quick for a minute before I get into my squats, and I'm ready to roll. Oh yeah, if you wanna get good at the best exercises, maps prime pros, your program,

100% because that's what it's designed for. You go through the different joints, work on your areas of mobility, and then watch yourself improve. That being said, there's going to be exercises that you're going to be better at naturally, and there's going to be exercises that you're not going to be as good at naturally. Regardless of how much mobility work, for example, Adam does on a squat, he's naturally built to deadlift. So he's probably always going to be a much better.

You say this a lot, Sal, that I think it's important that everybody pay attention to this and you are. You're going to find areas that you're not good at. But that's where the most room for improvement is. So, and we get asked, we just got asked a question recently, like, how do you guys stay motivated with training and exercise after 20 years of doing it?

Well, part of the way that I stay motivated is finding the areas and aspects of my training that I suck at and putting a lot of energy and focus into it. It's the reason why it's fun is not because I'm good and impressive. I can't post any cool Instagram posts or I don't look impressive in the gym next to everybody else. But what's fun and interesting for me is that there's lots of room for improvement.

When you've been training for as long as we have, it's hard to get those leaps and bounds still. I mean, this question to me, there's no real secret hacks to that. It's really the same rules applied to anybody like in terms of like where you're stable and where you lack mobility, that's what you need to address. And it might take you a bit longer based off of, you know, the levers and the mechanics you're dealing with,

but it's worth it. So like going through that process is, you know, may seem like it's daunting and it may take you a bit longer than somebody else. It just comes more naturally towards but you just get so much more payout. When it is more difficult. Yeah, the progress of going from not being able

to do something well, to be able to do something well as phenomenal. Yes. But then the progress from now that you could do something well, you can unlock all of its potential value. So if we're talking about an exercise like a squat, the potential value of a squat is tremendous. It's one of the best possible exercises

that most people can do. So to get yourself from not squatting well to being able to squat well, amazing, amazing progress. You get great results. But now that you could do it well, now you can unlock the potential of one of the most powerful effective exercises

in resistance training known to man. This is true for other very effective exercises that we've talked about on the podcast. If you find yourself not being able to do some of them, get to the point where you can do them because then when you can do them, boy, the results are phenomenal. And that's part, the major process is getting there. I think this message gets misunderstood sometime on our show because, you know, we've got people that, oh, they hear us talking

about deep squatting and then they just go out there and they start deep squatting because you hear us talk about the benefits of that. I mean, you get hurt. Yeah, and then you get hurt or a bothers you low back or whatever. And it's like, no, the idea is that you put in all the work so you can get to that point.

And that is, you know, that's the hard shit. That's the shit that's the practice, right? That's the stuff that is boring and laborious, right? To do, and you've got to do those things to get to the place to where you can, but when you do, and then like Sal said, man, what it inlocks for you, it's changed my life.

Like for anybody who suffers from a bydice to know what that feels like, it's a fucking, it's like someone's sticking a knife in your joint. It's an awful feeling. It's like a video game when you're playing and then you have those characters that you can't use, but then you unlock them and then all of a sudden you got the wizard

or whatever. Like, you know, it's like, you have a voodoo doll that you're just like stabbing. Well, that's what it feels like when you have something like that and me for having chronic low back pain to eliminate those things because I put the work in. Yeah, it was a year and a half or so of a lot of mobility drills and workers. And now it's gone. Yeah, but now it's gone completely.

You don't have to live with it anymore. And now all I need to do is to keep squatting deep and I know that I'll keep that healthy. So next question is from Eugene Kavanaugh. I'm addicted to the gym and go six times per week, even when I'm hurt. Is this good or bad? Well, obviously not good. Not a good thing. You know, exercise addiction is like any other addiction.

It starts to decrease your quality of life. It reduces the, your ability to have good relationships with the people around you. The obvious, it can injure your body physiologically. You can cause problems for yourself. Probably if you're that addicted to the gym, it probably carries over to the way you eat and the way you supplement.

Okay, here's the thing. There are a lot of things that we can do in the world that have a potential to be phenomenal for us. And then they also have the potential to be bad. Opiates, opiates have amazing potential for alleviating pain when people really need it. They also have potential to become extremely addictive, gambling, sex, you know, we can talk about food, you look at food, food can nourish your body, and make you healthy, or you can kill yourself by being addicted to food. Exercise is no different.

This is a very difficult one to conquer, though, because the belief is, the common belief is that exercise is good and more exercise is better. It's always good. And it's always good. And, you know, it's like work. Like, this is why work addiction is so difficult to beat. It's like, but I'm working.

I'm not being lazy. I'm not doing anything. I'm productive. Yes, it's still can harm you. Now, here's the big question. Here's a real question. How do you reverse out of this? Boy is that hard.

Boy is that hard. Now, first off, the only way, in my opinion, that you can address this kind of an issue, is to figure out the root reason of why you're addicted to the gym. What are you you medicating with fitness? Like why are you using the gym to medicate yourself? What is it that you're hiding from running from or numbing with working out? Are you is it your relationship at home? Is it that you hate everything else? You hate your job?

Is it that you feel depressed if you're not exercising or maybe you have body image issues to where if you're not working out, you're just focusing on how much you hate the way you look? If you don't find that root cause, what'll end up happening is you'll stop working out or reduce your exercise, and you will find another way to medicate yourself,

and it may be something else that's going to also harm you. So really you got to find that really. I, you went right where I was going to go, which, you know, we started this episode off about talking about self awareness and, you know, here's an exercise that you can do for yourself around self awareness that I think would really help. And that is, you know, tell yourself, you're going to mist a gym today or for this week. And the first thoughts that come into your head

and fears that come into your head, if you do that is the secret to what Sal is alluding to. What is struggling with that? If you're a body thing, if you're again. Right. I'm going to take the week off. And the first set, the first bit of fear that sets in because you're going to take a week off, the things that go through your head is the key to unlocking the root cause because then what you need to do is unpack that. Where does that come from? Where did it, where did it start? Is it true? Why do I believe it to be true and start to dive into that? That has to be solved first. You have to figure out why you feel that way, why do you think it's necessary?

Because the science is already out there to prove, you can work out two to three times a week, eat a balanced nutritional diet and have a phenomenal physique. Phenomenal, if you eat well, train two to three times a week in the gym, you can build damn near almost any physique that you really want.

I mean, aside from probably competing at the professional level in bodybuilding, you can have an incredibly healthy physique. So it's not whether that's true or not. So what is it that makes you feel that you have to do that and then start to dig deeper into that? That will give you the answer and then the area where you can start to work. Yeah, when I was addicted to exercise, it was all rooted in body image. So it was like, if I miss a day, I'm gonna lose muscle. If I miss a day, I'm gonna shrink. If I miss a day, I'm not gonna be stronger. I'm actually gonna get weaker.

And that, it's funny because that drive, here's the irony, the irony is it actually reduced my gains, it actually reduced my body's ability to progress. So because I use the gym as a way to medicate my insecurity and my insecurity being, I need more muscle and I need to get stronger, because of that, I was using it inappropriately and ineffectively. I actually built less muscle as a result. I actually had less, I had worse results as a result.

That's the funny thing about this, is that you're gonna get, whatever your insecurity is that's driving you to do this, being addicted to the gym is only gonna make you look worse or whatever. Now, here's the kicker, that's not how you're gonna solve this. So you can't solve this problem by saying, I'm gonna work out less, it'll make me look better. It's gonna feed your insecurity even more. Yeah, you have to be comfortable with it

It's interesting though because I had a friend like this too where it was like went from a bull rider You know and then went from a full-time skateboarder and then went into like this addictive You know went through a phase of drugs and then went into you know to the gym and then became like, like, always living in the gym, like working on a physique and was just obsessed with it because it was starting to kind of, you know, promote what he thought was like very healthy but took a long time to, you know, unpack that, like, that fear of not having something that you had to always be doing, you know, and, and, like, always having to fill that up with something was, you know, and like always having to fill that up with something was, you know, part of the problem. So yeah, that's going to take a lot of soul searching and work.

All right. Next question is from Becker 1127. I want to help my 65 year old father get back into shape. He has arthritic knees and pain in his lower back that I believe is due to weight gain. What are some routines or techniques you would suggest to get started? You got to meet him where he's at. That's number one. So be very conscious and honest about where he's at. He's deconditioned, overweight, painful knees, prime pro. He's probably not exercising at all and he's probably has a poor diet.

Meet him there. So now that you're where he's at, move him forward just a little bit. Now as far as exercise between his concern, Adam's correct. Maps Prime Pro would be the perfect program to recommend to your dad because it's based entirely on correctional exercise. But besides that, he needs to start very, very slowly, and I can't stress this enough, to not use your standards,

to judge what is considered slow, use your dad's place where he's at. I made this mistake all the time. I'd get a client that would come in, totally deconditioned, and I'd be like, oh, okay, three sets of squats, that's easy. Let's just do three sets of squats. Then they call me and be like, I'm sore, I'm sore, I can't move, I'm sore for five days.

And I just wouldn't realize like, three sets of squats is easy for me and easy for people to work out, but somebody who never exercises, three sets of squats is way a lot. Way too much, what I should have done is won, and then maybe done some stretching and some correctional work,

and that would have been much more appropriate. So focus on correctional exercise number one. With nutrition, start very slow. I would say rather than taking foods away, start with adding foods in. So rather than saying, hey dad, stop eating the pancakes or stop eating this, say hey, let's have you throw in some steamed vegetables

once a day, let's start with that. That's a great way to start, and it's easier for people to start from there than it is to start restricting right off the gates. Yeah, trying to identify the limitations is everything. And I mean, this is why I've always been like very focused on ways to assess clients into properly kind of go through the functionality of the joints and see where we're healthy where the deficiencies lie.

And this was everything to me in terms of having a professional title behind like being a personal trainer. Like it's our job really to be able to help identify these things for people. So that way they know what they can do and what they can build upon and work towards. And so for us to kind of wrap our brains to make that a more simple process,

something that's a little more straightforward where you can just have them lie down on the ground and then just regain access to certain muscles and be able to just lift their hips and then see where there's pain, you know, by moving their legs in certain positions and all that kind of stuff, it's super valuable for somebody like this where it's like they're riddled with pain. They don't really know like what's going to work, what's not going to work. So again,

like kind of coming back to why, you know, Prime Pro is a good suggestion. There's just, it's a simple process of being able to just be in certain positions. Does this hurt? Does this not hurt? Let's build towards more range of motion, like get your arm to go a little further and just go through those channels so that way, then we can load the body properly.

And we can, so body weight exercises and just kind of like pain real close attention to what your body is telling or what his body is telling him is everything. Yeah, what the way I would start because I used to love working with people just like this, right? 65 or older, deconditioned, uh, pain. Here's how I used to start them as a personal trainer. So let's say your dad comes in, ask me about what training looks like. I would recommend one day a week,

that's how I'd start. Hey, you know, Mr. Johnson, I'm gonna train you once a week to start with. Now I knew this, this took me years to figure out, but I realized that once a week was perfect to start with. Now eventually I'd get him up to two days, at three days, and then I'd get him up to doing some kind of activity on a regular basis,

but we would start with once a week. Then when you'd come in, we'd start out with some stretching. We start out with some correctional exercise, some correctional exercise movements. I would do some light resistance training movements in between sets that have him move his body. I might do a little myel fascial release

where I'm pressing on certain muscles. And the first few workouts are very, like he would leave the workout feeling better than when he walked in. The idea was to get him to, at the end of the workout to go, wow. I feel really good. I feel more energized.

The idea was not to have him at the end of the workout. He'd be like, wow, I got my butt kicked. That was a really hard workout. Wrong approach. Very, very slow, but you know, relatively consistent. And the potential for someone like this to progress is phenomenal. You get someone like this, oh my God, at the end of a year with

this very slow incremental approach, you could very easily be at the end of the year, pain free, and feeling like a completely different person. And the value in that is just absolutely tremendous. And with that, go to mindpumpFree.com and download our guides and resources that are all totally free. You can also find all of us on Instagram. You can find Justin at MindPump Justin. You can find me at MindPumpSow and Adam at MindPump Atom. 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 MindPumpMedia.com. The RGB Superbumble includes maps and 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

sound, and an adjustment as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag 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 and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump. is Mindbombed.