Mind Pump: Raw Fitness Truth - 1278: Techniques That Accelerate Muscle Growth, the Risks & Benefits of Working Out Barefoot, Correcting Knees That Cave in While Squatting & More

Episode Date: April 24, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about progressive overload vs. the mind-muscle connection, whether it is too much to do yoga, a hike and strength training in the same day, the benefit or drawback to working out barefoot vs flat shoes, and the cause of knees that cave in when squatting and how to correct it. Mind Pump Confessions. (5:34) The future of gyms and the massive opportunities out there. (15:00) Adam’s Addictions. (26:47) Jennifer Lopez is getting sued for posting a picture of herself? (30:37) Facebook crossing a fine line, sifting through conflicting news & MORE. (31:23) Weird diets in history. (36:08) Is watching mindless TV the same as eating junk food? (40:38) Mind Pump Recommends ‘The Last Dance’ on ESPN/Netflix. (43:11) #Quah question #1 – I'm really confused. I hear on the show that you have to progressively overload to build muscle. Then in other episodes, I hear that weight is arbitrary and that mind-muscle connection is paramount in building muscle. Yet in other episodes, I hear that practicing movements with good technique sends more muscle-building signals. What’s the deal? Is it all true?  (44:27) #Quah question #2 – With all this extra time, I find myself trying to fill my day with activity. Is it too much to do yoga, long hikes, walks, and a strength training workout every day? (48:46) #Quah question #3 – Given that most of us are working out from home now, is there any benefit or drawback to working out barefoot vs flat shoes or cross-trainers? (54:01) #Quah question #4 – What causes your knees to cave in when you squat and how do you fix this problem? (58:50) Related Links/Products Mentioned April Promotion: MAPS Prime/Prime Pro ½ off! **Code “PRIME50” at checkout** Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout** Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Jennifer Lopez Sued Over Instagram Photo for Copyright Infringement Facebook will start warning people who ‘like’ or react to fake coronavirus news 11 Weirdest Diets in History The Last Dance | Videos | Watch ESPN Mind Pump Webinar Activate Your Glutes with Tube Walking – Mind Pump TV Mind Pump Free Resources People Mentioned Tom Bilyeu (@tombilyeu)  Instagram Layne Norton, PhD (@biolayne)  Instagram Bret "Glute Guy" Contreras PhD (bretcontreras1)  Instagram Justin Brink DC (@dr.justinbrink)  Instagram

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. Saldas Defenow, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, your favorite fitness health and entertainment podcast, we answer fitness and health questions asked by listeners just like you. And the way we open the episode, we talk about current events, we mention scientific studies,

sometimes we mention our sponsors. So what I'm gonna do is I'm gonna give you a breakdown of this entire episode. So we open up the episode by talking about how we are currently in the absolute worst shape of our life. We don't necessarily look like we finally admitted it. Yeah, we don't look like fitness and health podcast hosts at the moment.

And we are using, I can't talk properly, big hoses. And we are using pre workouts much more frequently than we normally do. Now, pre workout supplements are designed to give you a little boost of energy. They typically contain caffeine. And they typically have other performance

in hands-in-a-greements like ingredients like beta-alaminign or citrulline, which is supposed to help with blood flow. One of our favorite pre-workout supplements is made by Legion. Legion is a company that makes a lot of performance enhancing body building, muscle building and health supplements. They have protein powders. They have bars, and they have pre-workouts like pulse. Now of course, because you are a mind pump listener, you get a discount.

So here is your hookup, go to buylegion.com. That's BUYLEGION.com forward slash mind pump. If you use the code, mind pump at checkout, you get 20% off your first order. If you're a returning customer, you get double rewards points every time you use the Mind Pump code. Then we talked about the future of gyms.

It looks like states are getting closer to reopening up some of their businesses. Are gyms gonna be like they used to be? Are they gonna be different? Open our gyms. Then we talked about Adam's addictions, one of them being Magic Spoon Serial. AKA Magic Boss. My bad bad that was really bad there

but uh... adam is eating all of our magic spoon cereal because he is a pig and because magic is delicious now you might be thinking why is a fitness podcast promoting a cereal because it tastes amazing it's like kids cereal and it's high in protein. It's actually a high protein cereal. It tastes really good and it has little to no sugar. No joke. The stuff is crazy and amazing and it's got great natural ingredients. That's why it's magical. So here's how you get the mind pump hookup.

Go to magicspoon.com forward slash mind pump. You'll get an automatic discount. You'll also get free shipping. By the way, there's a 100% happiness guarantee, meaning if you're not a fan, they'll refund you no questions asked. Then we got into, keep going, Doug, thank you. Then we got into talking about how JLo got sued for posting a picture of herself. That's kind of weird.

I talked about how Facebook is removing protest pages, those commies. Yeah. how Facebook is removing protest pages, those commies. Then we talked about weird diets in history and then Adam made a TV viewing admission. So he got a little vulnerable there. Then we got into the fitness questions. The first question was, this person's confused. They've heard on the show that progressive overload means you need to add weight to the bar.

Other times we've said things like, slow the rep down, get more connected to the muscle. Like which one of those things should you focus on? All these things? If you wanna keep getting results, so we kinda break it down. The next question, this person says, look, all this extra time right now,

every day I'm doing a bunch of crazy stuff. I'm doing yoga, hiking and walking and strength training, is that too much? Juggling too. The next question, this person's working from home right now and wants to know if they should work out barefoot. Any benefits to doing that?

And the final question, this person wants to know why their knees cave in when they squat. So every time they squat, their knees come together as they go lower, what's going on? Is that a problem? And if it is a problem, how can you fix it? Also, this month, all month long, two of our equipment-free programs, in other words, two programs that we have that require no equipment at all, maps prime and maps prime

pro are both 50% off. Now both of these are correctional exercise in nature. Maps prime takes you through a self-assessment, you assess your own body, and then you figure out how to design your specific priming session. Priming is another word for warm-up. Now the reason why we say priming is because

it's much better than a warm-up. You figure out your individual needs, you get the muscles to fire that you need, you correct the posture that you have problems with. Then when you go into your workout, it's much more effective. Your squats and your dead lifts and your pushups and your bench presses all feel better because your body is set up better because you did 10 minutes of proper priming beforehand.

Now, Maps Prime Pro is all about correctional exercise and mobility. You pick the joint you have an issue with, shoulder or hip or ankle. You follow the test, figure out what movements work best for you. And then you work on 10 to 15 minutes of mobility every single day through Maps Prime Pro to move better, alleviate pain, and then through that build more muscle and then you're directly burn more body fat. Now both of them are half off. Here's how you get the discount. Go to mapsfitinistproducts.com and use the code prime50. That's P-R-I-M-E-5 zero no space for the discount.

I'm going to make it and admission on behalf of mine pump right now to our audience. Oh, here we go. We've been doing this podcast now and we've been running this company now for five years, right? Half a decade. Yeah. Yeah. This is easily the worst shape we've all been in.

The last five years. Speak for yourself. Hey, we're the worst shape, dude. I admit it. It's the worst. So I can't move very well. I can't even defend that because yesterday I got on my roller and I think what sparked it, I think it was maybe

last week or I don't know, one of the recent podcasts. You know, I was talking, we answered a question and I think what sparked it, I think it was maybe last week or, I don't know, one of the recent podcasts, you know, I was talking, we answered a question and I was talking about how, you know, we talk about how we never do cardio. I'm like, I always do something where I still wanna test my capabilities. And I do that, you know, intermittently, probably, the longest I ever go is maybe a month of not,

I try and do it every other week or so, whatever where I do like a mile run or a sprint on the roar. And just to make sure I've got good cardio still, right? And I did a 2,000 meter sprint on the roar, and I thought I was gonna die. How long is that? A 2,000 meter is pretty good.

I mean, it takes about, I think it took me like seven or eight minutes to knock that out. So, but yeah, seven, eight minutes of like, it's like, to me, it's a 2000 meter to me and I don't know if this is true. I'm sure somebody will correct me. It feels like, what if it feels like if I run a mile?

You know, it's kind of about the same feel and so that's kind of my gauge. Like, can I rip this thing? Did you stop and then lay down? Oh, I was, I bent over and like my lungs were on fire and I was like kind of my gauge, like, can I rip this thing? Did you stop and then lay down? Oh, I was, I bent over and like, my lungs were on fire and I was like, oh my God, but the thing is that it always does this, it kick starts me. Like, okay, this is, I mean,

and I'm wearing the Fitbit today, I'm like, okay, and what I attribute this feeling to or why, you know, to your point, so why we are in the worst shape we've ever been in right now is I've been guestimating how little I've been moving. I haven't been tracking, and we know I'm a big tracker, right? I started a loss of movement that's been a real impact. I started tracking. Okay. If I don't do, this is a true story now. If I don't do one and a half hours of walking a day, and typically it's three 30 minute walks every day, if I don't do one and a half hours of walking a day, and typically it's three 30 minute walks every day,

if I don't do that, I won't get to 2,000 steps. No joke, three walks a day puts me at 9 to 10,000 steps a day. That's how bad it's getting. Because it's just you're not, where are you going? We sit here. My wife just started baking again. It's like, dude, I'm fucked. That's all her fault.

It is. I won't. Okay. What made me like really, you know, start to fit it and do this and a little concern is like, man, I'm like, I'm really not eating bad. And I'm really good about like, okay, I'm not moving as much as I am. So and because I've tracked for so long, that's probably means I need to pull out this,

pull out that, I can't get away with this. And so I kind of have a pretty good idea of how I need to adjust my knee. And because of that, I think that's mitigated the damage. But there's definitely been damage that has been done the last two months. And I'm still going, scratching my head, going, damn, dude, like, I can't get away with anything right now.

We're entering into the space, but I'm not moving, you know. We'll see like before if we were at the beach people, like, yeah, those guys work out. Yeah, you know, those guys, those guys, those guys look like they work out. Now if we were at the beach people were like, are you an engineer?

He used to work out. Did you used to work out? I bet you were back in the day, like a big blob of meat. Like a fit, that's what they look at. Were you an were back in the day like a big blob of meat. Like a fit. Dude, were you an athlete back in high school 20 years ago? You could be moved. Dude, so for me, I mean, I'm consistent with work with lifting.

So at least I'm doing that, but I am getting random injuries. And I don't know why. I hurt my neck. Don't know what happened. I worked out and I didn't even work out that hard. I thought to myself, I'm gonna do a moderate workout today. I'm gonna go in there. I'm just gonna get a little bit of a pump.

That's what I'm gonna do. Did it, woke up the next day and you guys know, for the past two days, I'm like, man, my neck is, what did I do? At least back in the day, I hurt myself when I did something cool. Yeah. You know what I'm like, I hit a PR yesterday,

but I hurt my back. Now it's like, how'd you hurt your neck? I have no idea. You know, you talking about this right now reminds me to of, this is how I like a PR yesterday better hurt my back. Now it's like, had you hurt your neck? I have no idea. I think it's a movement. You talking about this right now reminds me too of this is how I like to use pre-workout. And this is why I like to do it. Oh dude, I am using pulse consistently now.

I never use, you know that. I'm not a huge pre-workout guy. I try to use it when I need it. And right now I'm using it on a regular basis. So I, it's like I need that extra fire right now to get me. And of course, it's because I'm not moving, right? If there is a day, because they're happening still every once in a while, where I do have an active day, where I do some cardio, I go for long walks with Katrina, and I am, I'm

super productive. Those days I must be moving 10,000 plus steps, and I'll be able to track and be for sure soon. But, you know, if it's not a day like that, really easily, like you said, so I could probably sit around all day, and I'm not doing nothing, I'm working, and doing through that, and that's why I think we're,

and I know people can relate to this. Yeah, you feel, you're busy. Yeah, you're just not active. Exactly. And there's a huge difference of, you know, being busy and then actually being physically active. And as a trainer for two decades, it was really easy to always be active

because my job required picking up and putting down weights and moving around in a gym for people. On a bad day, I would hit 10,000 steps. Well, I'm constantly thinking about having to move because it's in the back of my head all the time, but then I'll go do like, you know, a five, 10 minute session where I'm lifting weights or I'm outside like moving around, but it's not intense at all.

I'm like, oh, just build off the momentum of it. And there's been no spike in momentum, you know, in terms of like intensity, it's been the same pathetic fucking, you know fucking three or four, five, 10 minute exercise workouts that I've been doing. So my kids are like, they're starting to hate me because I'm aware of my lack of movement. My kids don't necessarily lift weights consistently.

I mean, I've been training my son, relatively consistently, but now that they're doing school at home, right? If I see my steps and I'm now that they're doing school at home, right? If I see my steps and I'm like, why am I at 2000? Yeah. They must be at nothing because they're literally sitting down,

so what I'm doing with my kids is I'm taking them on these three walks every day. And so my kids are like, Oh, that's not what you've been doing. Oh, they're like walking. Another walk? Oh, yeah, yeah, you gotta do another one. Okay, we're done, right?

No, and an hour and a half, we're gonna do another one. I don't wanna do another one. Oh, it's mobility time, kids, it's gonna it in the wild. Okay, we're done, right? No, and an hour and a half, we're gonna do another one. I don't wanna do another one. Oh, it's mobility time, kids. It's gonna be on the floor. And I'm starting to get on their nerves, and so I'm trying to figure out ways to, you know, make it fun. I need to bring the intensity back.

Yeah, so I'm thinking maybe I'll sprinkle some pre-workout pulse in my daughter's, so I can put it in her room. Put it in your room. This is what's great about when you don't always use it, you know, and then when I do them right it just lights a fire pretty strong. Yeah It's what 350 milligrams of caffeine for yeah Yeah, so yeah, those eyes wide open for sure in the bed

Do you like the beta Allenene feel I love that feeling? I don't like that You don't like the tingle that is the one that's my knock on all pre workouts because every pre workout has it baby It just it makes my face it's yeah, I Great no, I know. I love it. Like I like it. Like if I feel it a little bit but it makes it so bad that like I'll find myself

like rubbing my face like crazy and then I get a deal with it. Don't like that. You got to take it out on the weights, bro. Yeah, I mean, well, I you know what I do notice this because this has happened before. If I take it with the intention of getting right into my workout and then something comes up and then I don't work out

for two hours later, it really makes it worse if you're not, if you get right into moving, it kind of nullifies that tingly feeling. Does that make sense? It's not really bad. It's like a little tingly, but it's not too bad. If you take it and you don't work out, it makes my face feel like I want to peel my skin off.

It's weird. Well, to make things worse, just I'm gonna crap everybody out even worse, is sitting at home and my daughter's looking at me and she's just like, Papa, you need a haircut. You look like Sonic. Yeah.

I haven't got my haircut in a while and it's coming in over the years. It's just a lot on the top, like a wolf man. And so I'm stuck in this situation here. What are you gonna join the club? Well, so that's the question here. I'd like to have some feedback from the audience is maybe I'll do a poll on my Instagram.

Should I shave it or just let the flak out? Well, dude. Didn't, was it you that brought up? Like they're starting to think about rolling out more essential businesses or like like classifying new ones. I thought I saw barbers being in there and like, theaters and I thought that there was like some entertainment

that California hasn't released yet. But other states are putting gyms in barbers and I forgot what else in gyms. In the Rio, but I hope they do that. Yeah, because I, man, my kids too, like they're, they don't want to shave their head, because I shaved my head and then that like completely told, like they're like, no, we're not doing it now.

Like, oh, what? It looks bad or what? Like, what's wrong with it? No, they don't want to do it. No, I'm getting over it, dude. I feel like, you know what I feel like? I feel like I should be in a, in a, in a 1970s, like movie, with a talent.

Zero watch those like 70, like, you know, staying alive or, fat, side of it, you're watching like 70 like you know staying alive or Yeah, you're like you guys in your haircut. I was a style back then, but yeah That's what's happening. I got Tony Danza. Who's the boss? Exactly look just like that. Yeah, it's starting to grow over my ears. Yeah, I don't like it Anyway, I'm really curious on how and I'm excited because right we have we're interviewing Mark Maastroph again We're reaching out to our good buddy Scott. I know you talked, we talked to a breather the other day from Bay clubs. Like, really excited about hearing what a lot of these gyms are going to do when they

open it because I can't imagine this, we get out of shelter in place and then gyms open up and then everybody's gonna rush to the gym and I'll be working out during primetime again and that'd be okay. Like, does it make sense to me? No, it can't be like that, right? They'll never be the same. No, they'll never be the same.

They're gonna have to change how they operate because their models are based off of an old way of letting, and the other thing is too, I don't think the market wants that. I really don't think consumers are gonna want to go into a crowded gym as it was before with all the fear. So I wanted to bring this up because this will bring up a good,

economics discussion around this is, we had a post on the forum this morning about this, but not exactly this, but I think it ties all in is, what is that gonna do to prices, right? So if gyms won't they be forced to have to increase prices in order to sustain the income that they were getting before? Because the old model was built off of people paying for a membership and basically not dirt.

Yeah, for hardly anything and most people not using it. And then being okay with it being crowded. And 30 people in a class. Exactly. So now they're gonna it being crowded. And 30 people in a class. Exactly. So now they're gonna have to limit the amount of people that can even come in. So my thought is they're really gonna say, wow, if you wanna come to this gym,

it's gonna cost you $100 a month. It will. You think it's gonna happen? I 100%. And then come in by appointment. So you gotta sign up for your small volume. Or you just limit it by being limit it by being it really high. If you, it just make it so high that people,

only the people that really, really feel at worth to pay that type of money. If your gym allowed at any given busy moment, let's say 150 people in there at a time, prime time, 150 people, you're gonna cut that down by at least a third. So now it's 50. How are they gonna continue to run a profit?

They're gonna have to charge more. Now here's my argument, okay? Here's my good argument. Most people, look, most of you guys listening right now, pay 150 bucks for your cell phone, okay? You think it's expensive to pay more than 20 bucks a month for a gem? That's just because the market told you it was expensive.

The reality is, 150 bucks for a gem, total, if you use it, one of the best investments you could possibly make. So I think the prices are gonna go up. What I do think is you're gonna get more of the serious consistent people are gonna be the ones that they focus on. Again, like it used to be back in the day.

And I do see that the home gym market and the home fitness market is gonna take off because all those people who have the price set in their mind that they paid 20 bucks a month at one point. Now they're like 150 150, forget that, I'm gonna buy a stationary bike, or I'm gonna buy some weights at home, or something like that.

So I think, if your theory is correct, then it's almost certain then a company that is completely built off of that side, planet fitness would go bankrupt. If they don't change, yes. Yeah, if they don't pivot, they're, their model is the extreme version of 24-arifitness and those other boxes, right?

So the majority of the 19 to $35 a month, 20,000 to 50,000 square foot gyms, the model is mostly based off of the people that aren't coming, right? Can we agree on that? Yes, and no limits to when they do show up. Just gonna get packed. And so now they will have to pivot to catering

to the people that are consistent and come, and then also prices will agree. So two strategies that I foresee, either one, they look at their peak time and figure out what they can maintain while maintaining the social distancing, and then they'll say something like, let's say their average member pays 10 bucks a month. For example, this is just an even number. Okay, we need to reduce our usage at peak hours by, you know, down to one third.

So that means we need to, we're going to lose two thirds of our members. So now our average goes up to 30 bucks a month. That's how we make up the difference. Or here's the other strategy. You are gonna start to see memberships that have times on them. So you're gonna buy a membership, and they're gonna say,

here are the two times you can work out between two and four or seven, whatever, and it's more expensive. If you wanna come from four to 8 p.m., which is prime time, you're gonna pay 45 bucks a month. If you wanna come and work out at, you know, noon to two, which is, I guess you can start in a're starting to pay 10 bucks a month. That's what I think.

I think they're gonna, you're gonna start to pay more to get access during busy times, because it's gonna be limited. And then the slow times will just be cheaper, which I think is a smart strategy. If I'm a gym, that's how, that's how I would present it. Now, it's real easy to say that, but what I think, and again, this is why I can't wait for this conversation. Well, remember, they're gonna be pissed. Well, yeah, I mean, when you're, when you're, when you're so to say that, but what I think, and again, this is why I can't wait for this conversation. Remember, they're gonna be pissed. Well, I mean, when you're so heavily leveraged, like many of these are, and it's a race to how many of these facilities can you build up, right?

And if you've built the model like Planet Fitness on $19 a month, I don't think that's even an option. I don't think it's feasible. I don't think it's possible. I think your model has been built on the tens of thousands of members that are paying that $19 and you all of a sudden putting restrictions or increasing their rate, I would think would for sure at least lose 50% right off the bat. Agreed. I agree. And this is why I have to shut everything down. Look, when the gym industry first started, the people that you focused on were the ones that used your gym consistently, right?

The very consistent, hardcore users, okay? The models changed to where the hard, consistent, you know, members, the members that showed up all the time to work out actually became a liability. They're wearing down your equipment. The ones that are making us money, the people that pay and show up every once in a while or never, so the model's gonna have to change again.

Is that gonna result in a lot of closed shutdowns? Absolutely. You are going to see what's gonna happen because the market signals are gonna change. You're gonna see a correction in the market. What I don't wanna see is bailouts. What I don't wanna see are gym companies getting bailouts from government.

So we don't lay people off. All that's gonna do is, it's gonna continue to waste resources, let the market work itself out. 100% agree because what will happen, the ones that do survive and this is good news for the consumer is they're really going to have to service the people. The amenities are going to be better. The service that they provide for you, the information and knowledge they give you, all of that is gonna have to be better because they're gonna be asking for more money

from everybody. So really as a consumer, you may think, oh, because it's gonna go up, X amount of dollars, it's gonna piss you off initially, but the reality is it'll actually make things very competitive to get your service. And so I think you're gonna see a lot of companies go above and beyond. I think because they're gonna have to. And so I think you're going to see a lot of companies go above and beyond.

I think because they're going to have to. And you know, it'll be very interesting. I think we're going to wash out. We're going to see a lot of companies have to close down. I think that cleanliness, it's always been important. But we've kind of put up with dirty crowded gyms. You know, we just put up with it, right? Yeah. That's not going to happen anymore.

No, that's not going to cut it. No more. That whole model and that look of, you know, we just put up with it, right? Yeah. That's not going to happen. No, that's not going to cut it. No, that whole model and that look of, you know, just cramming a gym and, you know, we'll get to all the repairs and issues and all that, like down the road. No, you have to like overdo it, over service, make sure everybody feels like this is a sterile, clean environment, all that stuff. Totally. If you're a scared consumer, this whole pandemic's going on and you're walking into a gym, the number one thing that you want to feel is this is really safe and clean. So it's

going to be spotless. It's got to be really clean. They have to and they're going to do that either because they're forced to by laws, which I'm not going to put it past state governments to pass laws. I'm pretty sure. I'm sure. California will probably lead that. They love it. They love legislating everything. Yeah. Or because the consumer are good at man it imagine walking into like right now post You know Co-Vit right you walk into a gym and it's packed in their sweat on machines You're gonna walk right out hell no, I'm not going in there So you're gonna have to walk and have this experience of like wow this is really clean and really safe and that cost money

So for sure it's gonna totally But the home gym market's going to explode. Oh, I think because of that. Well, I mean, look at somebody like our partner PRX. I mean, they are just going to destroy it. Because their model was already based off of what, to sell people on, listen, we can get you this ad home gym that can fold away into the your garage that takes up no space.

And you can do payments on it just like you would for a membership, and when basically what, within a year, you've basically paid off your... No, you own your own a course. Yeah, and that was off of the old rates. So as prices increase to have a gym, people are gonna be like, oh my God, it's a no-brainer.

Jim equipment prices are gonna go down because you're gonna see so many more people come into the market, they're gonna be able to cut the margins, even smaller, more competition. So I think that's gonna come down in price as more people come into the market. They're gonna be able to cut the margins even smaller, more competition. So I think that's gonna come down in price as they start to meet the demand. Because right now the demand's so high that gym equipment is expensive. Just 670% increase. Oh, dude, you go on the Facebook market and buy a set of dumbbells.

Wasn't it you who said your cousin or whatever said that people were even hustling? Yeah, it's a big scam in people. There's a lot of scams, but they'll take 100 bucks and you don't get the dumbbells. What? Because there's such a demand. Anytime there's a high demand, you get the hooks there. Did you jump in there? Did you hear the guy that did a, I saw this guy.

I think it was Tom Bill, you who interviewed him. I saw the little clip of it. I thought that was pretty. He was trying to share with people like, there's opportunity right now to create a business. If you're out of a job, and he was talking about how he just started like Finding things for people and brokering it and one of the examples is he'd find something they're like Yeah, I can't I want to set a dumbbells Well, what's what do you want? I want a 40 pound set of 40 pounds dumbbells

And he just got on the phone for that person Hustled around until he finally found like a gym that was closing who had 40 he negotiated the price Then he went back to the guy and said, listen, they want $10 more dollars in what you're saying. And then he made the, the mark the difference. And then was completely hands off. He took the money ahead of time, paid the money over there, had them shipped to them, then he was done.

And it's like, I mean, it wasn't a lot of money he made. I think it was like 20 bucks or what are they? But the point was he didn't have to spend anything to do it. And then he found it for that person, like just to explain that, listen, there's opportunity. He's something. Yeah, no, I was, this is what I was trying to share with the trainers, where was this at? I think it was, I don't know if I was on an interview

or where I shared this at, is I would be doing things, like I used to do this for clients. And for sure I would be doing this right now if I was a trainer. His, well, once a week on Fridays, I used to meal prep for a couple clients at a time. I've not only had, like, I kept about two or four that I was doing this, but not a lot,

just because it was a premium thing I was doing, where I would charge, but I think I charged $200 to $250, and I would grocery shop for them, prepare all of their meals, package way, for their diet, and then bring to their house. And that was like this. Everything's accounted for macros. Everything. I did everything for, I mean, further diet, and then bring to their house. And that was like this. Everything's accounted for macro. Everything.

I did everything for, I mean, the shopping, right? So I did everything for them and basically just charged a premium amount with the groceries of the cost. I would factor in, okay, groceries are going to cost me like 150. It's going to take me a couple hours to do the, and then I would do a couple clients. So if I was doing two or three clients, I could do bulk. So I could make a massive pot of yams. I could do a ton of chicken at once.

And so I'm doing it for three or four clients. I'm making a hundred something dollar premium on everybody and they're happy as shit because they're like, I didn't have to go to the grocery store right now. Especially right now. Especially right now. I didn't go to the grocery store.

I didn't have to make any of my meals. My diet is already for me and then my trainer brings it to my doorstep. I mean, there's money to be made right now on the people that still have jobs and have incomes and you know the gouging for it. There's different market, there's different market signals and demands right now for sure.

There's like higher demand, I mean, obvious stuff like masks, you know, higher demand for masks than ever before, home gym equipment, more than ever before. I see more door dash, you know, deliveries than ever seen in my entire life. That's a high demand. Anyway, speaking of food, I'm all excited because we get our shipment of our Magic Box cereal.

I see this yesterday, and I'm like, oh cool, I can't wait to go look in the box. Then I go look, and they're gone, and I know who took all the cereal. That's because you think it's me, but no. No, it's not, it's Adam. That's not me. Because you don't even know it's fucking Magic Spoon. First of all, we talk about, I look, you call it Magic Box.

So I had to take it. I take it. Well, the box that came in was Magic Box. Then you got the Magic Spoon. It's magic, I just, it disappeared. Bro, you eat all the Magic Spoon cereal? Presto chain deal. What do you do with six boxes of cereal?

Well, you know what it is is they send the variety packs and I want to swoop up all the blueberry because the blueberry is so hard to get Yeah, dude like I How many how many but how many ball be honest? Don't you got to tell the truth now because I'll ask Katrina How many bowls of cereal are eating a day? Okay, like how far back are we going right now? Or just like how consistent, like a string of like two weeks, how many days in a row have you eaten it? Since COVID-19,

there's probably only been one or two days that I didn't have it. Every day? Yeah, pretty much, I mean, it's my thing, dude. It's a good comfort thing. Okay, I'll tell you. How's it a big bowl that you're eating? It's a pretty good size, yeah.

It's probably good. It's probably good. 40 grams, okay, I'll tell you. I was at a big bowl at your dean? Or small? It's a pretty good size. Yeah, it's probably good. It's probably good. 40 grams of protein, let's just say. So, so this is kind of my, my, how I've restricted calories. I'm only eating like once, maybe twice a day. And then I know what I'm fasting a lot in the morning because I'm not very active. So this is kind of what a typical day is looking like right now.

I've get up, I have my cup of coffee. I don't eat for most of the afternoon until like probably four or five. That's when Katrina and I have our dinner. She's cooking really good healthy meals out of the Insta Pot. Like I just had our last night was the chicken rice avocado, like kind of salsa ball thing that she makes super good. I have a pretty good, I have a very big portion. So it's kind of like I'm eating two meals or three meals in one, so that's my meal. And then that's normally around five.

And then probably about eight or nine, I'm getting hungry again, because I haven't had much to eat in the day, and that's normally magic spoon right now. So it's kind of the deal. I can't talk too much shit, because there, like I had mentioned, like baking and

Cookies and all this and so I've been able to avoid some of the days by eating a bowl of Magic spoon it said it like helps me like wow like all this I just It feels like it feels like I'm having a dessert. No, I just very tasty. I picture you both you guys with a big bowl in front of you, the milk and the cereal, and then it's so excited to eat it that you hold your spoon like this. You know what I'm talking about? I like it with the shovel fist. That's the cereal grip. That's the cereal grip.

That's for sure. I have a bigger spoon, just specifically. Okay, so I'm actually the opposite. Yeah. And I used to do this. So here's a good part. No, I don't tell me you get a small spoon or two. I do.

I do. No, that's not what. It's not the theory, but I used to do this with ice cream. And by the way, you didn't get enough milk. By the way, in contrast, since we've had magic spoon as a sponsor,

I can count on one hand how many told times I've even touched ice cream, and that's halo or anything, like I just, so it's really curbed that craving that I have, but I used to do this with ice cream, and I do it now with the magic spoon. I do this small spoon, so it's safe, is it? Oh my it takes it takes longer? It's such a weird takes. I it's big old dude with a little tiny

I do A little teaspoon you know just so this is how you take 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 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 I think I got a gravy. Like these little pinkies out. Justin would have like a ladle. You know, like for those fucking, like for like a big soup spoon. I would call it a man. You known it. That's a man's spoon. That's a man's spoon. That's what he's doing. That's it.

That's it. That's it. Dude, so are you guys hearing what's, what's the social media news that's happening? I got two, I got two pieces of news for you. I got J-Lo. J-Lo, did you see the J-Lo thing? No, what happened?

Oh, that's not what you're talking about. No, no talking about no no no no she's just she's getting sued I Is the yeah it's funny. It's a picture. She posted in 2017 What it's just a picture of herself, but here's what's happening. I You don't know, it's you, but you don't fucking own that. Which I think is always fucking weird to me. That's such a weird thing. Yeah, so she posted an image that a photographer took of her and he's coming after her for $150,000. Wow, yeah, that's all right.

That was your message. She'll look under the cushion in the couch and get the 100 grand. Yeah, too. No, so here's this. Facebook has removed COVID-19 protests pages. So people are organizing on Facebook to protest these shelter-in-place orders, right?

So like, hey, let's meet up. We're gonna go to the capital of the state or whatever and we're gonna protest that we wanna go back to work. So Facebook has wiped them all out. You're not allowed to meet and talk about these. And free speech and assembly. I mean, they're a private company, so they can do this, but I wonder if that's gonna make it worse.

Because if you're somebody that's protesting, you might automatically think, there might be a tendency to think that this is a bit of a false, you know, what we're doing is it right, and maybe there's a little bit of conspiracy. Now Facebook's wiping them. That's only going to strengthen your fear.

Makes it look way worse. It might make it look worse. And then the other one is a. I don't know where I stand on that, right? Like, I would never want government to mandate what they can and can't do because it's a private company. I think the way to handle that. And so I think people sometimes too, they gripe, they moan, they get pissed off about

things like that. And if you are mad, they get pissed off about things like that. And if you are mad, then get off Facebook. That's right. That's the best way that you can protest a company doing that is don't give them your service, don't give them your information. Like what we don't want them to do, we don't want everyone to be pissed off about that. This is unfair. And then we want government to mandate that they have to do things like, no, I don't want

them involved in that at all. No, I agree. It's a private company. They can do that. But what it does is it's a very interesting fine line between, okay, we want to get rid of this because we don't like it. Is that going to make, is that going to actually add fuel to this movement?

Because a lot of these people are like, they're censoring us, they're silencing us, they're keeping us in our homes, and then what ends up happening. Oh my God, Facebook took them all off. I told you, I told you it's and it's so strengthens this well I think we're gonna see I think we're gonna see a rise in that no matter what because of all the numbers that are coming out I mean

It wasn't that long ago that we were told that if we did everything perfect and everybody did shelter in place The lowest amount of deaths that we would see is 200,000. If we come under 100,000, which we're gonna, it looks like we're gonna be 50 or 60. That's dramatically different. Yeah, but you know what, we gotta be, so this is the problem. When these scientists come out and say that, what they need to do,

and I know why they don't do this, because they don't want people to listen. But the truth is their models are only as good as the numbers that they can work with. with. And if they can't test everybody, like I mean everybody, everybody who's in sick, anybody who's alive, if they can't do that, all they can work with is the people that they've already counted. And of course, it's going to be skewed because most of the numbers are coming from people who are going to hospital. Yeah, but yeah, stop right there. You say, of course, they'd be escued,

but I'll tell you right now, that 90% of the country did not think that way. They didn't think that way. Because they didn't present it that way. No, exactly, that's my, this was a big argument that I used to, I was having with my two best friends who were like, the sky is falling, freaking out.

I'm like, whoa, here's the thing, the number I am watching is death. I've said that since day one. I am watching deaths right now because I'm very aware of all the other diseases and how many people die every single day and every single year from that. And as that number continues to creep,

that's when I'll start to get nervous. But the all these predictions and numbers and graphs on something that we are so- That percentage has gone way down based on that lady. Dermatically. It's supposed to, I mean, that should be expected that that'll happen. But here's the other part, like I had this conversation

with, with Lane the other day and I said, man, it looks like their, you know, L.A. had some tests, Stanford did one up here in the Bay Area. There was, there was a couple of other places and they're finding that the population infection rate is like between two to four percent, meaning there's way more people, anywhere between 50 to 80 times more people infected.

Yeah. Then we realized which brings the death rate way down. And Lane said something that I thought was really smart. He says, yeah, that's true. But the infection rate with this virus is so much higher than the flu. So although the death rate might be, it may actually be like the flu,

people get infected way faster, so you still will have more. 100%. And that's what I've said to my buddies. Like I've since day one, too, I've been on the side of us taking extreme precaution because of that, because of the infection rate is so crazy.

But the reality is, and what they're finding is that it's almost inevitable that we're all gonna end up getting it at one point. Because of the infection rate is so high, we eventually will have to go back. It will probably end up getting everybody, and the death rate will be extremely low, and everyone's gonna end up having it.

So the question is, and the question I've always had is, was the way we did this, the best way to do it, and would it have been smarter to look at the people that are at the highest risk, those people stay home and then, and then that'll be the speculation forever. Well, we'll never know the answer and they'll always look back and you'll always have people on either side. So who knows? So speaking of bad ideas, over history, there's been a lot of interesting diets and I wanted to bring these up there for a while.

Just because, you know, just for just looking at it in terms of where we are right now, we have what carnivore diet, we have vegan diet, we have like lots of people battling back and forth over all these different methods. So there was the avoiding swamps diet. I'm not sure if you knew about this diet. Wait, wait, wait, wait, what is the? Yeah, just the void swamps. The theory, yes, was a great theory of this. I don't even remember who the guy was, but basically if you avoided swamps, you noticed that there was a lot of obese people around swamps.

So therefore, avoid swamps, lose weight. Okay. Then there's the, let's see, the tapeworm diet, of course. We know about that. We know about that. Very effective. Actually works. It totally works. Yeah. The cotton ball diet. You swallow these so much. Yeah. So that's very similar. There was another thing that came around where it was like, you know, some device that you had that would fill up most your stomach and then it would, you know, some device that you had that would fill up most your stomach and then it would, you know, make you eat less. What, you remember that?

Oh, yeah, yeah, yeah, yeah. They do that with a little inflatable in in your stomach. That always comes back. So pay attention. That'll come back again at some point. The cigarette diet. Um, every time you're hungry, smoke a cigarette. Yeah, just cancers.

That actually, yeah. Yeah, that works, but then you die. The byproduct. There's the drinking man's diet, my personal favorite. It's just, you know, usually whiskey and steak. I've read about that. Have you ever read about that? Yes, that was a diet.

The whiskey and steak diet. Whiskey and steak diet. It got hella popular, which I don't know, it's weird. It's like the madman sort of era. I'm imagining. And then, oh shit, let's just move, let me, there was the sleeping beauty diet. So, you know, you sleep more, therefore,

you're not up and aware and active, so you don't have to eat as much, so you lose weight. So the goal is to stay in bed for 18 hours. Sleep for 18 hours. Sleep it off, you know, you'll lose weight eventually. The vinegar diet, side effects may include vomiting and diarrhea, but who's whose counting still does wait.

Yeah, lose weight. The gram diet. So this is the guy that basically was into no sex and just pure veggies. So it was the first former like vegetarianism like the gram diet. And so he's also responsible for the gram crackers. That was his contribution to that. Don't have sex and don't eat a lot of food. Yeah, that's a lot.

Yeah, that's a lot to ask of people. Then there was the vision diet, which was an interesting one for me, where blue glasses, not blue blocker glasses, blue tinted glasses, and that's supposed to suppress your, that's true. That's true. That is true.

Right, it won't look appealing. Your food, interesting. The color of your food increases its palatability, supposed to suppress your, that's true. That is true. That is true. It won't look appealing. Your food, interesting. The color of your food increases its palatability, and I've noticed this when I, back in the day, when I would wear the orange color or whatever, blue blockers, and I'd eat, and I'd be like, oh, let me take these off.

That's actually a true one. Yeah, it's interesting. Brilliant. The chewing diet. So we've talked about this multiple time, but it's just chewing your 40 times per bite or something. It says 32 times, and then spit out the remains. Oh, so they're not even like, yeah, so they're following it.

Yeah, I think they call that eating disorder now. Yeah, I think that would, yeah, be considered one of those. And then the slimming, slimming soap diet, uh, wash away fat with soap. So basically you wash it off your body. Yeah. That's a real, that's a real gem. What the hell kind of soap is? Yeah. Imagine a run of new sponsor. Yeah. Why is my skin running? And more others, but those were the, the, the top ones. Now I wonder how many of

those like actually went on to make millions of dollars in book sales and things like that. Do most of those do that. Well I know that I know like diet books do well period. Yeah, I'm imagining the the drinking man's diet did pretty well. Yeah. Well the the tapeworm diets actually you would see lots of ads for those in old magazines and what it was it where there were pills. You buy pills and they'd have larvae in it right they'd have tapeworm eggs in there. Yeah, and and they were geared towards women and then they swallow by the way, you know what's funny? That's so nasty. Back in those days, when you're talking back,

with these diet days, right, the first diets, there were just as many diets directed to women for weight gain. A lot of people don't know this. Yeah. A lot of books. I saw a lot of those ads. A lot of books and diets that told women,

don't be skinny anymore, put some weight on your body, add some cream or curvy. And it was all about eat this, it helps you add more curvy to your body, become more voluptuous. That was a huge market demand back then. Probably because food was expensive and they were, you know, not eating enough. You just, you were just reminding me of something that I have to admit and share. I came in to the studio the other day and Doug was here with Brianna, his daughter, and

up on the big screen TV, she was watching, what's it called, All American, All American, thank you, Doug. And I talked shit about this show, like, about a week ago or whatever. When I said, like, the Teeny Boppers were, where was the football one? We're screwing up the algorithm, because they're all like, high school. Don't tell me it's good. Well, so I watched the whole thing, right? Oh, my God.

Let me explain that. So Katrina, she knows, obviously, she listens to the show. And she catches me. She's watching it also with me. And I think I ended up watching two or three episodes in a row. And she's just like, so I thought you didn't like this show. I said, you know what? I don't.

And she's like, why do you keep watching? I said, it's like junk food. Oh, yeah. I said, that's exactly, I don't. And she's like, why do you keep watching? I said, it's like junk food. Oh, yeah. I said, that's exactly what it reminds me of. It's so overly dramatic, all the points that they try and make, that it's just annoys me, but it still hooks me. And so that was my analogy that I gave her.

It's like, I know that eating a whole bag of potato chips or a pound of gummy worms or hot tamales That was my analogy that I gave her. It's like, I know that eating a whole bag of potato chips or a pound of gummy worms or hot tamales or something is not healthy for me. But if I start mindlessly doing it, it'll hook me and I'll keep doing that. I said, that is what this reminds me of, is I can say here tell you that I know it's garbage.

But because I'm sitting there and I get hooked in, it's like, it's so funny how there and I get hooked in, it's so funny how there's dating shows. Oh, it's so, it's great for a cashier. I hate that because when I get caught in something like that, I just don't feel good about myself. Yeah, I don't even, I don't even,

that's why I just waste all my time here. This is why I'm admitting it because you watch it and you don't gain anything from it. Like there's no, you lose. You lose, you lose self-respirations. You lose hours of life. You lose hours of life. Isn't that what lose. Yeah, you lose, you lose self-respirations. You lose self-respirations. You lose hours of life. Isn't that what it reminds, like junk food, right?

It's gonna remind you of like getting stuck in a bag of chips and hammering the whole thing. And you'll eventually kind of taste good. And then you're like, that doesn't, and you keep eating it. Yeah, and then you feel bad about yourself after three hours of indulging. And you go like, what did I just do?

So, but I just, I mean, it also speaks to, you know, the formula that they put together to create that. I mean, it really is, it's the 90210 of this generation is kind of like a hold on a second, we know to know what's good. Yeah, that was good. You remember it as a 15, you know what I'm saying?

That was parry, dude. That's what I got. That was cinematic. That's my guy. dude. That's what I got. That was cinematic. That's my guy. Glory. That's not touch 90210. But speaking of TV though, somebody messaged about us or asked questions about like the shows,

I said, I swear we talk about it all the time. If you're not watching the Jordan one on ESPN, you have to watch that. I mean, that's just great TV right now. They actually, because of COVID-19, they pushed it up because they knew everybody would be home. Yeah. So they was.

This is a documentary excited about that. I cannot convince Courtney to watch with me. Really? I might have to come over, bro. Oh, yeah. Dude, I can't believe she, she doesn't like stuff like that at all, huh? She hates sports stuff.

Oh, so they bip. Is this basketball stuff? Yeah. That's your Michael J. Michael J. Good guess. Just kidding. I know who Michael Jordan is. He played for the Cincinnati Bulls.

Perfect. I'm going to play everything. I'm going to play everything. Max Claw. Today's Claw is brought to you by Max and Obolic. If you're looking to maximize your overall muscle and strength, Max and Obolic is the perfect place to start. With a full 30-day money back guarantee,

there is absolutely zero risk. So what is your waiting for? Go to mindpromidia.com and get started today! It's the motherfucking clause. An eagulous landage! Quee-cwa. All right, first question is from Grant Satterthwaite. I'm really confused.

I hear on the show that you have to progressively overload in order to build muscle. Then in other episodes, I hear that weight is arbitrary and that the mind muscle connection is paramount in building muscle. And yet, in other episodes, I hear that practicing movements with good technique sends more muscle building signals. What's the real deal?

Is it all true? It's all true. Yeah, deal the above. I'm pretty sure that I answered underneath. I don't know if I'm pretty sure I answered an ethos on Instagram because, yeah, dude, it's all true. And, you know, and that's it, just did is that, I mean, we make, we do single topic episodes a lot

where we make the case for why something is really important. It's just highlighting different components of muscle building. Yeah, and it's, and when we do that, it's not saying everything else doesn't matter. This is the only thing that matters. It's like, listen, this is how important this thing is. People don't realize that, you know, you manipulating temple, that is so important.

And then when we talk about form and technique, they all matter. They're all, and they're all variables of progressive overload actually. That's right. If we change, so when we say progressive overload, I think people automatically think weight. Right, they think more weight.

Right, which is one way to do it, but really think about it this way. Challenging yourself more each time. That's all, so how can you challenge yourself more? Well, you can slow the reps down, you can make them more explosive, you can change your form and technique. It's longer. You can hold, you can add weight, you could squeeze the target muscle more.

Those are all progressive overload. That's right. If you go look at Brett Contreras, just did an Instagram post a couple days ago and it's just a little graphic. It's really good and it's progressive overload and then he lists all 10 different ways to create progressive overload. And it actually encompasses everything that you just listed in this question.

People always assume that that just means adding way to the bar and there's many ways to overload the bar. Now why is this good to know? Well there's many ways to overload the bar. Now, why is this good to know? Well, it's good to know because you want to be able to have access to multiple techniques and tools to progressively overload your body because focusing on just one, so I'll use the example of weight. Weight is a great way to progressively overload your body, especially when you've been working

out for short periods of time, when you're a beginner or intermediate, you should focus on getting stronger, should be one of the number one things you focus on. But here's why you don't want to just focus on that. At some point, you don't get stronger. If that wasn't true, then you'd have guys that would be working out. I would be bench pressing 3,000 pounds by now. I've been working out for 20 something years. I'd be bench pressing 3,000 pounds by now. I've been working out for 20 something years. I'd be bench pressing 3,000 pounds in deadlifting. 6,000 pounds per day. No, no, no, no. So obviously at some point, it's going to reach its limit.

And even before that, your body tends to plateau when you hammer one's signal too long. So then what I do is I manipulate other ways of progressively overloading. So if I'm doing overhead press, and I get stronger and stronger and stronger, and now I'm finding, oh, it's not working anymore. I'm getting a little bit of shoulder pain. What I can do is slow the rep down, focus on my form and technique, squeeze more.

Now my muscle is going to respond and I didn't have to necessarily add weight. Now bodybuilders are amazing at this. Now, why are bodybuilders so good at at this because they're trying to build massive, massive muscles and not get hurt. And nobody cares how much they lift when they go on stage anyway. So if you watch a bodybuilder workout, especially the ones that have been doing it for a long time,

like Dexter Jackson, Vince Taylor, who competed for a very long time was very successful. Watch those guys work out. And what you'll see is that they understand this super, super well, and that's why they haven't hurt themselves even though they've built maximum muscle. When you find bodybuilders that rely a lot on just the weight, then you start to see some injuries. You know, Rodney Coleman example, Doreen Yates is another guy that did that for a while. So you want to have all of these tools in your tool belt and

you want to figure out when to use one and when to not use the other one. And the way that I work it typically is when I start to really gain the great benefits of working with one, as soon as I feel like I'm getting excellent benefits, I stick with it for a little longer, and then I move on to something else.

I try not to wait until it stops working, because at that point, it's much more difficult to reverse, and then try something different. Next question is from GABs is rad. With all this extra time, I find myself trying to film my day with activity. Is it too much to be doing yoga, long hikes, and walks and a strength training workout every day?

No, I don't think so at all. No, I think all those actually complement each other really well. They do. Now, can they be too much? Well, yeah, if your yoga is extreme intense, if your hikes and walks are extreme intense, and then your strength training is crazy intense, probably too much. And so now, what does that mean? Depends on the person.

If you are new to this and you weren't very fit going into this, then you're going to have to really lower the intensity of a lot of these things, because it is a lot of activity. If you've been doing them for a long time, then you can probably train a little harder. Yeah, definitely, I mean, it depends on what you're doing right before this. So if you are at a very high level,

and this is just to maintain somewhere close to even the amount of activity that you were doing before this. That's just, I mean, that should be just fine to add strength training to that as well. It's just a matter of, if you're trying to add all this right now and before that you had a desk job where you're half the day you're sitting down

and then all of a sudden you're strength training, but now you want to cram like yoga, you want to cram hiking, running, everything else on one day, that might be a little too much volume for you. Yeah, I don't know, I'm gonna challenge you guys a little bit. I would be okay with 99% of my clients giving me this. Now, that's the do-em, right? Right, I mean, when I hear yoga long hikes and walks,

I don't see sprinting marathon, I mean, that's not like long hikes. If your hike is like a just a, you know, sliding climb and level one. Yeah, it's not crazy. You're not climbing Everest right now. And yoga is really gonna compliment, for sure, the strength training. So if you're strength training,

yoga is the nice, the opposite as long as it's not You know it's not cardio is more like neat than yeah, I have no problem. Have you guys ever done power yoga? Well, I mean that's that can be right and if they said that power yoga hiking, you know You know Everest and sprinting and then strength training I would definitely like to but I mean honestly a lot of people probably need this because they were, even if they didn't have a, you know, quote unquote, really physically active job, like construction or something like that,

and they were just moving though around the office and moving, like we were just explaining in the intro. You know, dude, I actually need about all of that, just to kind of be close to what I was doing before. Yeah, no, I see, it really goes down to this. You have to listen to your body. If you apply all of those appropriately and complimentary to each other, you're going to be totally fine.

If you go into it, because here's why I said what I said, the people that I know that do yoga, hiking, and resistance training every single day all the time, the people that I know through that are the kind of people that overdo shit, that they go hard day all the time. The people that I know through that are the kind of people that overdo shit, that they go hard at all of it. And that's why I said, what I said, if you're gonna do all of those, you gotta be smart about it.

The way that I would approach this is the yoga would be gentle, the yoga would be focused on flexibility and stability and it would be rejuvenating. That's what my yoga would feel like. My hikes and walks would also be rejuvenating enjoying That's what my yoga would feel like. My hikes and walks would also be rejuvenating and joining the outdoors, just moving and feeling good. The resistance training is where I would apply

a little bit more intensity. That's how I would piece that together. And I read it that way. That's why I feel that. Like I mean, when I hear yoga by itself long hikes and walks, I don't read intensity. I would I read as somebody who now has eight hours a day, they're not probably working.

We're just moving now. Yeah, and those choices, because what can happen is, and what I can see myself some days happen, is like, I literally don't leave a couch almost all day long. And this would be great. I would yoga, spend a yoga for an hour, then go take a nice long hike for an hour, then go for a 30 minute walk,

a couple times a day, and then I have a strength training episode, our strength training session. I mean, that to me is phenomenal, and for most people, should be able to handle that. I've been in some yoga classes, though, that are just like, oh, this is designed to be strength training. You guys are trying to turn yoga into strength training, or I've done hikes. Jessica's taking me on hikes, I'm like, this is a whole lot of life. Oh yeah, I'm mission peak is an intense hike, right? That's an intense hike. It's a local hike that's pretty intense.

And that every day I think would be a lot on this. And honestly, I mean, I'm pro yoga, but I'm more pro mobility. We have a free webinar that's going right now. I would push, I would rather see my client doing that every day so we can actually fix some issues that they're having. Yoga is great for relaxing and stretching the body,

and I think that's awesome, but I would way rather see, if this person's putting this much effort and time into their body and their health, mobility should be in there, which is more specific to what you need to be doing. And if you don't understand what that is, that's why we have a prime compass, where you take a test and then it tells you

what you need to do, and then prime pro is all the correctional stuff. Actually, you can go to mindpumpwebinar.com and you can actually take a free mobility class from Adam. I think it's like 45 or 50 minutes long. You could try that and follow his cues and see for yourself. Next question is from Sarah Skilled. Given that most of us are working out from home now,

is there any benefit or drawback to working out barefoot versus flat shoes or cross trainers? Huge benefit, but I'm gonna follow it up with this disclaimer, okay? There's a massive benefit to working out barefoot, but now if you're used to working out and shoes, your feet are right now barefoot, your weakest link, meaning your feet should dictate how much resistance you use, your feet should dictate the kind of workout you do.

Because if you're used to the stability of your shoes, where your shoes are literally stabilizing your arches, making sure your feet stay in position, and then you take them off, now the muscles and the strength and stability of your feet have to do that. And if you're used to squatting 200 pounds with shoes on, now when you squat, you're probably going to have to go down to 100 pounds and watch your feet and make sure they look perfect. Because if you go to your old workout with shoes off and your feet are weak, you're going to hurt yourself, the odds of hurting yourself are very high. So that's, there's a lot of value there though, because your feet play a massive role in your body's overall strength and stability and

Often times we don't strengthen them because we're relying on our shoes. I personally love Working out barefoot As far as like recommending it. Yeah, I definitely would you know echo what's what Sal said But to start off definitely as much as you, walk around your house with your shoes off, your socks off, you know, display those toes out, you know, really individually, you know, work those toes. So that way, you can regain a lot of connection there.

The more connection you can gain with your toes and your feet and being able to manipulate your feet, the way that they're supposed to, the more stability you're going to provide for your entire body. It's pretty radical once you get your feet to work and stabilize you, how they should, what that translates to when you go back to heavy lifting. So you just got to take it like really gradually, if it's not something that you've ever even considered in terms of having your shoes,

and I know there's different cultures and places where that's the first thing is you take your shoes off and you're in your house with your toe, but not everybody does that. I go to a lot of people's houses where they're always in their shoes. So just to really start with that, and then gradually kind of work your way into adding load, doing

body weight exercises without shoes, barefoot, and then kind of start to add load gradually as you go. This is kind of connected to the progressive overload question, right? So, the way I do barefoot training is I pair it with the day that I also have decided on this is like body control and tempo I'm slowing down I'm looking at my technique I'm pausing at the bottom of my squats and so the load is way lower than what I am when I'm like going for Maximum like when I'm trying to you know hit a PR or lift really really heavy and I'm doing threes or five reps per set. This is, I'm not gonna do this.

But when I'm gonna go in, I'm like, you know what today is all about how I move. I want to be connected to my body, I'm gonna slow down the tempo, I want to feel through everything, and that is a way of progressive overloading. Even though I'm not putting more weight on the bar, I'm gonna challenge my body in a different way. And these are the days that I love to take my shoes off. I'm like, I'm gonna just do, I'm gonna do walking lunges just my body weight and I'm gonna do it barefoot, I'm gonna grip the floor every step and really evaluate my technique and how I drive out of the hole, how I land, and I get really detailed about.

This is also, I think, what helps me keep sane and lifting for as long as I've been lifting is, sometimes that's the goal for the day. I don't get so caught up in muscle and body fat and strength gains. Sometimes it's like, can I get barefoot and can I do some basic movements like walking lunges and body weight squats and do these,

and single leg toe touches and like really do it perfect barefoot. And that can be a very challenging workout, especially if you never do it. And so, you know, and I'll get on a kick for a while where that'll be the focus. The focus is I'm gonna do all this stuff barefoot, but I have to start way low

and I'm going really slow and controlled and there's not a lot of load on me. But what a great way to challenge the body and get connected, the mistake that people make is they hear us talk about how beneficial it is to do barefoot training. And then they just all they do is they do their exact routine they would normally do and they just take the shoes off. And it's like that's not a good idea because your body is not used to that. And it's for sure, like Sal said, that this is your feet are now your weakest link and you're expecting without that support from the shoe to go do the same things like not a good idea.

Next question is from Johnny FP23. What causes your knees to cave in when you squat and how do you fix this problem? You know, it's funny about this question. If you asked me this question seven years ago, the answer I would have given you is different than what I would say today. Almost always the answer I would have given you before was, oh, it's coming from your hips, your abductors, your abductors are not strong enough,

your abductors are overpowering. So in other words, your inner thighs are pulling in, harder than your outer thighs can stabilize. Now I would say this. It could be that or it could be coming from your feet. When your feet cave in, when your feet flatten, you don't have good ankle and you know, stability and mobility. That can also cause your knees to cave in and with a squat. So when you're doing a squat and you notice your knees have that tendency to move in, you gotta look at both. Look at your feet, that's actually where I would start

because it's at the bottom, that's the thing that connects you to the floor. Look at your feet, test your ankle mobility, am I maintaining an arch? MR is my ankle mobility limiting to the point where it makes my feet really wanna turn out because they're really, really tight because that'll cause your knees to go in.

If your feet and ankles look really good, then you can move up to the hips and say, okay, maybe I can put a band around my knees, push the band around, out, while I squat to help strengthen more stability in the abductors. This is one of my favorites to help people out with now. And to your point, so like, when I saw Dr. Brink, like this really like was eye opening and we talk about paradigm shattering moments all the time, this was for me.

Cause like you, I thought it was all like glute-mead stuff, like stuff related to the hip and, you know, my glute-mead wasn't firing enough, I didn't have good hip control. And so my knees were collapsing in and I'm weak and that was everything where what I've found now, especially after it was pointed out in myself, that the breakdown was in my feet and now more so than ever, I see that first.

So I think it's just more common because we all wear shoes all day long. Back to this question, we just have these all actually feed into each other really nicely, is the, you know, if you don't have good foot strength and you just, and then you go and you train, what ends up happening is the feet flatten or pronate, they roll in, and that's what makes the knee collapse, knee collapse in. Now, and what ends up happening when you just keep training

and exercising with that issue, you just strengthen that pattern. We talked about this the other day in the podcast, like that just becomes the default pattern and you go to that. So it just gets harder to fix it if you don't learn to address it. So I always take somebody, get that person barefoot so they can see. And then, you know, Brink always gives the triangle tip where if you think of your toes, you know, think of them like the top of, or the point of the triangle is your heel, and then the top, the other side of the triangle is your pinky toe and your big toe,

and you're trying to keep that triangle the entire time. You're not letting those three points of contact ever come off the floor when you squat down. So thinking about that first, just that in itself will already start to keep the knee from wanting to fall in. The other thing, this is also priming, right? So that same person, I know that if your knees have been collapsing in and the feet have been flattening, I also know that you're probably not really connected to your glute meat.

And the glute meat is responsible for externally rotating the femur or that lateral movement side aside, and that's also what will engage. If I were to stand you still or sit you in a squat and say, push your knees out, the glute me is what kind of kicks the knees out for you. I know that that's dormant, or like I say, turned off, right? That's turned off. You're not firing it. what I want to do is I'm going to take you and do tube walking before so I'm going to make you

Supply it get you connected to that glute mead to that muscle that's responsible for pushing the knees out And I'm going to address the feet those two things alone should make a huge difference right away when you go into squatting You're now aware of your feet being planted and not letting them roll in when you squat down. And then you've also primed the glute mead. And then the third thing that you may have to do if it's really bad because sometimes this same person, because of everything I just told you, the internal rotation of the femur, you also have a really tight IT.

So I might foam roll your IT to relieve that, to let con the central nervous system down. So the first thing is I'm going to roll the IT, then I'm going to teach you control of your feet. So you want your feet are nice and planted on the ground, and then I'm going to prime your glute meat by doing lateral tube walks. If I do that to this person, nine times out of ten, it will address this issue. And you just got to be consistent. That's the most common I've probably seen with this, with that happening with the knees

coming in. I have also those seen, you know, some external rotation of the feet to also widen the base of support. And then the knees compensate as a, you know, byproduct of that too. So just to do the, the priming is essential for these types of things. And then also like carrying that into correction of your squat and being able to apply different techniques with that to push the the knees out and really like gain more muscle tension within those compound movements to start to train and to program your body to make that you know an automatic stabilization technique that you apply.

Now, by the way, the reason why you don't want your knees to cave in, just in case you're listening, you're like, well, what's the big deal? Over time, that'll cause problems. It's just moving the joints in ways that are not are suboptimal and over time. Over time. And it's groove in your knees so they're not tracking out. Yeah, and over time, you're just stressing the ligaments on the sides of the knee or you're working the hips in a way that aren't beneficial over time. And so you're just stressing the ligaments on the sides of the knee or you're working the hips in a way that isn't beneficial over time. And so you just develop problems

and then you'll get into a position where you're like, I can't squat anymore because it hurts too much. And that's part of the reason why a lot of you don't squat. Because they already have this issue. It's very, very common. So squats feel bad. They feel uncomfortable. And they go to do a squat and they feel pain in their knee

or they feel pain in their hips or they feel pain in their low back. And a lot of times it's related to all of what we're talking about right now. And if you could just get this person to open those hips up, gain better control, maybe phone roll the IT, get control of the feet, now a sudden, oh shit, I can squat, I don't feel that way.

And it feels good, and you get great results from it. Look, if you like what we said in this episode, if you found it informational, go to mindpumpfree.com and check out all of our guides. Tone of free ones there, lots more great information there. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam

at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200

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