Mind Pump: Raw Fitness Truth - 1358: How to Use Isometrics to Build Muscle & Strength, Ways to Reduce Water Retention, the Necessity of Intra-Workout Carbs & More

Episode Date: August 14, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about programming isometrics/dynamic tension for strength, foods or supplements that can reduce water retention after a holiday/cheat weekend, the value of intra-workout carbs when pre and post nutrition is well planned out, and whether foam rolling should be done before or after a workout. Mind Pump goes down the Nicolas Cage rabbit hole. (6:17) Justin, the worst storyteller of all-time. (12:17) Not all vaccines are the same. (16:14) Exercise and its effect on your immune system. (18:38) Sports ball talk with Mind Pump. (21:57) Mind Pump Recommends, Love on the Spectrum on Netflix. (28:35) Introducing Mind Pump’s newest sponsor, Pluto Pillow. (31:55) The joys of the third trimester. (35:55) Vuori listens and produces. (37:43) Long term health and financial wealth. (39:43) #Quah question #1 – How would you recommend programming isometrics and dynamic tension for strength? (45:05) #Quah question #2 – Why do processed foods add so much water between the skin and muscle for days after? What foods or supplements  can reduce water retention after a holiday or cheat weekend? (56:32) #Quah question #3 – What are your thoughts on intra-workout carbs? Are they really necessary when pre and post nutrition is well planned out? (1:03:20) #Quah question #4 – Should foam rolling be done before or after a workout? How often and what are the benefits? (1:07:06) Related Links/Products Mentioned August Promotion: MAPS Performance ½ off!! **Promo code “GREEN50” at checkout** New Program Launch: MAPS Suspension $20 off! **Promo code “SUSPENSION20” at checkout** Nic Cage's Son Used to Be in a Black Metal Band and Invented Something Called "Ghost Metal" Crazy Stuff Nicolas Cage Bought Russia’s accelerated COVID-19 vaccine greeted with alarm as experts say Phase 3 trial is essential The Benefits of Walking for the Immune System A's Fans Can Buy Cardboard Cutout of Themselves to Display at Games Seattle Mariners drag Steve Bartman into 2020 baseball season with bad joke Love on the Spectrum | Netflix Official Site Mind Pump #1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss Visit Pluto Pillow for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout for 10% off** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Mind Pump #1295: Four Ways To Get A Stubborn Body Part To Improve Mind Pump #1275: The Best At-Home Workout That No One Is Sharing How to Perform a 90/90 Hip Stretch (HIP FLEXOR STRETCH) How To Improve Your Squat Depth - FREE Squat Like A Pro Guide Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Eugene Teo (@coacheugeneteo)  Instagram Zach Bitter (@zachbitter)  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. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pumped the World's Top Fitness Health and Entertainment Podcast, we answer fitness and health questions that are asked by viewers and listeners just like you. They go to our Instagram page, they post questions, we pick the best ones, and then we answer them in these episodes.

Now the way we open this episode is with the introductory portion. This is where we talk about current events, things that are in the news, talk about our lives, sometimes we mention sponsors. In today's episode, the intro portion was 38 minutes long, so if you want just the fitness stuff, you can fast forward, get to the fitness questions. If you want to have fun though,

start at the very beginning. By the way, you can actually see everything timestamped with every episode, every podcast, and you can find exactly what you want to listen to or what question you want us to answer. Just go to mindpumppodcast.com. So let me give you a breakdown of this episode. We open up by talking about Nicholas Cage,

he's that actor from the 90s and early 2000s. He's in everything. That's, it might be in some- Him and Kevin Bacon. Little bit of trouble. Then we talked about Justin's wife, Courtney. We talked all about that and her true shoe. We've done that.

To Safari, that's a farie place. Then I talked about the Russia's phase three trial of their vaccine on their population. They're gonna just test it on everybody. Oh my God, pray for them. Find out what's going on. Then I talked about exercise and its effect on your immune system.

Some cool studies just came out showing the positive impact. It's really powerful on your immune system. Exercise is essential, Sal. Then we talked about baseball, that was boring. Then we talked about the show on Netflix called Love on the Spectrum, super endearing, highly recommended. Great. Then we talked about a company that we're working with

called Pluto. They make customizable pillows. So these are pillows that you can actually customize to your height, your weight, if you like your pillows to be warm or cool. A lot of different things. And as a result, you sleep way better. The experience is amazing with this company.

And sleep is so important for health, fat loss, and muscle building. And your pillow actually makes a pretty big impact on that. And because you're listening to Mind Pump, you get a discount. So here's what you do. Go to pludopillow.com, that's plutio.pllow.com, P-I-L-L-O-W.com, forward slash mine pump. You fill out the questionnaire to get an individualized pillow recommended to you, and then use the code mine pump and you'll get a full 10% off.

Then I talked about Adam's long legs and Justin's short legs, which is inaccurate, which led me to talk about our sponsor, Viori, that now increased the seam size for women's pants in their lineup. Viori makes amazing ethyl leisure wear clothing with a lifetime guarantee, okay? So for as long as you own the product of something happens, return it, get a brand new one.

You're doing karate kicks like me. You used to send them back. He practices karate all the time at night. If you want the mind pump discount, which is huge, 25% off, here's what you gotta do. Go to vjoryclothing.com. That's v-u-o-r-i clothing.com, forward slash mind pump,

and you'll get that 25% off. And then we talk about long-term health and financial wealth. Then we got into answering the questions. Here's the first one. This person wants to know how to add isometric or dynamic tension exercises into their routine. In terms of isometric and dynamic training, which, by the way, have tremendous value for muscle building strength and performance, that is actually in our performance, MAPS performance program. We do put isometrics in there. That is actually in our performance, Maps Performance program. We do put isometrics in there. That's programmed by the way, it's also 50% off all month long.

Just go to mapsgreen.com that's MAPS, GREN.com, and then use the code green50 that's GREN50, no space for the 50% off discount. By the way, there's an at-home mod added to that, so you can actually follow the whole workout with just a pair of dumbbells. The next question, this person wants to know why processed foods add so much water under the skin. Why do I get so bloated when I have processed foods? The third question, this person wants to know

what our thoughts are on intral workout carbohydrates, are they valuable? And the final question, this person wants to know if foam rolling should be done before or after a workout. Also, we are launching a brand new Maps workout program. Now, this next program is exceptional because, besides the fact that it builds a lot of muscle, burns body fat, gets you fit like all maps programs. This one is exceptional for at home or basically anywhere type workouts.

Shoulder convenient. It's maps suspension. So this program uses suspension trainers. That's it. All you need are a pair of suspension trainers and you can follow the full workout and train your entire body, shoulders, biceps, triceps, back, chest, your core, your legs, your butt, everything with this entire program. Suspension trainers are very versatile.

This program is appropriate for everybody. If you're a beginner, you adjust the leverage to make it easy. If you're advanced, this workout can really kick your butt. Now, because it's a brand new launch and it's a brand new program, and of course this program, like all of the math programs, is fully instructional. Okay, so you go in there, you've got video demos, how many reps sets, and basically it's a personal trainer on your computer. Because it's a launch, we're offering it at discount.

This is a very, very short time that we're offering this, but every time we launch a brand new maps program, this is what we do. So if you want to take a look at Maps Suspension and get the $20 off that we're offering, what's just the launch price, here's what you got to do. Go to mapssuspension.com. That's M-A-P-S-S-U-S-P-N-S-I-O-N.com and then use the code Suspension20. So that's the word suspension and the number 20 no space. That'll give you $20 off and you'll get the full program sent to your email and access for life.

Hey, Justin, did you know that Nicholas Cage's son? You ever hear about a son? No, I've never seen him. I've never seen him. Only Nick Cage. Just a picture of him. What? Look at this. So this is Nicholas Cage's son, dude.

He looks like he's in a death metal. He is. And he, in fact, he used to be in a black metal band. And he invented a type of music called Ghost Metal. Ghost Metal? There's pictures of Nicholas Cage walking with the sun. And he's like dark eye makeup and straight black hair and all black clothes. And he looks like a demon walking next to his dead.

That's the most amazing thing. If you're the kid of a Hollywood star, I think you have to be weird. I was gonna say, what are the, what are the shot? You're either one I think you become an actor actress or just a fucking weirdo. Yeah. So he, so then I went down this rabbit hole

of Nicholas Cage, some like, what is this all about? Like what's this son band, you know, into it, or all that stuff? Yeah, what's his band name? And then I found this dude. So Nicholas Cage blew $150 million fortune. So he, he had a fortune of $150 million. What?

Bankrupt. No wonder he's in every film. Bro, he possibly do. Bankrupt. So he would purchase things, and it was totally like. So this Nicholas Cage went bankrupt, not his son. No. Nicholas Cage, well I'm sure, you know,

by proxy now, son's bankrupt too, right? Because his son, I don't know how much his son money his son makes with his ghost metal bag. What did he do with $150 million? Well, so in 2009, he owed $6.3 million in property taxes. But here's some of his purchases that are hilarious. At one point, he bought a dinosaur skull for $300, for $300,000.

Do you know that's what you do? No, that's like, so I was watching it. What show was that? I'm watching some, my sister turned me on to like one of these like crazy exotic homes that are like $30, watching it. What show was that? I'm watching some, my sister turned me on to like one of these like crazy exotic homes that are like 30, 40, $100 million homes. And that's like a thing. Like if you, if you got that kind of money where you buy $100 million home.

I'm kind of prehistoric. No, they do. You like, that's always like part of the decor is always like some dinosaur. I'm a little bit wrapped in some dinosaur relic that costs like 1.2 million, some bones. Like really? This toilet paper is made from Egyptian mummy wrappings. So that reminds me of, did you guys ever watch the Chappelle Show? Do you remember the episode where he was acting like a super rich actor?

And then he's like, what is it like, a crib? And the camera's on him and he opens his fridge to make breakfast. And he has like a raptor egg that he cracks. It's the bad it travels it up. So here's there's more. He had a prehistoric bare skull that was worth hundreds of thousand dollars that he accidentally destroyed when he was playing pool. Oops.

One day he bought islands in the Bahamas worth millions and millions of dollars. At one point, he owned 15 residences simultaneously, including a $25 million waterfront home in Newport Beach. He had another $15 million country side of state in Rhode Island, another $8 million state in Las Vegas. He was just spending it like it was never gonna go away. He bought two. He all held to have all that. He bought two uh European castles. One was in the 11th century Bavarian castle in Germany. What's he? Yeah. His car is like

his son probably lives there. Bro, you have if you have to fire your accountant. That's what he's blaming it on his account. Oh, is that what he's doing? Yes, dude. It's counted in station At one point he bought a Lamborghini off of the shot of Iran that cost them half a million dollars So anyway, these are I mean yeah normal purchases. Yeah at one point it gets better at one point he owned For yacht all at once one of them worth twenty million dollars. No Nick Cage is ballin like that Yeah, that had twelve master bedrooms, dude. Yeah, he leveraged the hell out of himself. Yeah.

Now, when you read all that, what do you think as a person, like why are you doing that? Like, what's your read on that? I think you're trying to find excitement in life, maybe you're bored, so it's kind of like an addiction. You know, people get that like shopping addiction. This is just, he has a lot of money. So it goes crazy.

It gets funny or dude. He bought this haunted house that apparently at one point belong to serial killer, Madame Delphine Lallerie. So in New Orleans, which between, this is a true story. I don't know if you guys ever, do you guys ever watch that show?

American Horror Story? No, American Horror Story. They based this character a true story. I don't know if you guys ever, do you guys ever watch that show? American Horror Story? No, American Horror Story. They based this character off of her. So between 1787 and 1849, she tortured and murdered countless slaves that she owned in her household. So we bought that house because he thought, oh, this is interesting.

Yeah, by that. Yeah. At one point, he bought a tombstone. That was, it was a nine foot tall pyramid shaped tombstone in the old cemetery in New Orleans. So I mean, this goes to show that you could have lots of money and still be totally broke because of the way you manage it. Now, when did he officially go bankrupt?

I don't know when that happened. So I mean, like, he's not doing movies anymore. I know, but where's he at today? Is he completely, you know, I gotta imagine you bought something cash, right? You gotta have something piercing off. You know, he's a ghost rider, right? They gotta have something paid off

and he's living somewhere okay, right? Well, this was an article that I read. This is new, new article, August 2020. Oh, shit. Yeah, so this must have, must have recently kind of been something that happened. Yeah, I mean, think about it. If you're worth $150 million,

but you have so much debt, so much leverage, you're leveraging so much that your bills turn out to be more than what you have. So you're screwed. It really has nothing to do with how much money you have, is how much money you spend. Imagine if Warren Buffett spent my like that, like all these like conservative guys,

he's a complete opposite. Yeah, I know exactly that. That's the thing, it's just funny to see the difference of how people spend their money. Yeah, on funny stories. So I have to bring this up because we talked about this, I wanna say like four weeks, when did I bring up the Safari West thing?

I brought, I was like three or four episodes ago. Right, it was a little long ago though, I brought it up, right West thing? I brought, I was like three or four episodes ago. Right, it was, it was a little logo though. I brought it up, right? And so I'm talking to Katrina about it. And I said, hey, did you know that Courtney went and, and, and because Justin brought it up? Oh, yeah, Courtney's with her. But you know what Justin did not share about that story?

What? That I, which I always find funny when he tells stories and he leaves things out like this. What happened? Do you know that she was there for a bachelor at party? At, at, at a Safari park? At a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, at a, she was there for a bachelor at party? At a safari party? At a... Well, it's lame.

Why would everything that up? Because I heard that the safari West people said that never in history have they ever had a bachelor at party there. It's because the girl was a pregnant, I believe. And so she thought that going to... Yeah, since she thought that going there would be like a, I don't know, a kid thing. A kid with your kid in your belly. Do you have no whole lot of stuff? Don't ask me. I was the one organizing hold on a second. I just

felt that was a really funny fact that was not shared about the story. I got a few questions for you. Okay. All right. Okay. Do they, does she have a thing for like, you know, Safari guys, you know, like or zookeepers who had Courtney? Is that why they pitched it? No, I think she's got more of a thing for Cowboys. I don't understand. Well Courtney had no decision. And she was attending it.

She was attending it. It was some other girl who decided to do it. I just thought that was, and I don't know if you guys have friends that have done kind of a lot. Come on girls, let's rage and look at the drafts. I had a buddy that had kind of an off like bachelor party. You know, that was not like we went to Vegas

and we did nothing like Vegas, right? We did all this other stuff like racing cars and we played cards and we just did shit that wasn't like related to like Vegas that you would think of. But nothing like that off like where you go to a safari which is literally the entire park has to be filled with children, you know.

And you're there with a bachelor at party, a bunch of girls that want to get drunk. Yeah, I don't know, man. I don't know the like the landscape looks. I thought it was just like a winery that also had animals. You know, that's as much information as I got. So literally like a children's park. Oh, wow.

Yeah, yeah. So hey, you know, getting smashed on my mosa and throwing cheese at the giraffes. Yeah, the ostrich. Yeah, the more. Hey, speaking of Courtney, what was, you did a Q&A on your Instagram? Oh, for real, that was the G7 asshole. Of course I saw that. Yeah, I got a message from both of him and Courtney for that.

So he goes like, come on, man. You can explain what happened at that time. Well, every time, okay, every time we do those things, you know, there's always somebody in there that, you know, makes like a, actually, I believe it was a guy who was flirting with me. Makes some kinds of love. Well, just, no, all three of us get it.

I've seen all of you guys. Yeah, you get the silver fox comment. Justin always gets like, you're the most handsome one of all of them. You get a lot of guys though. Yeah, I get a lot of guys to do that, right? Yeah. You are definitely the hottest one, right?

That's why I got that. And so, I, what people can't, like when you do the Q&A, all they can see is the question, they can't see who writes the question. So I like to fuck around and get some hungry ones. Yeah, I think they have a chance. I thanked Courtney Andrews and I tagged her, you know. So I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I got a, I mean, I really have people, are cause he tagged with like following me. Yeah, yeah, yeah, yeah. I rolled Doug into the bus too.

I never, he never checks them. So I like always like messing with him too. So somebody asked me about something about where to get like a good deal on dumbbells or who has, or where could find some, I don't know what it was, but I posted. Oh, he posted, was that his real address? No, I was gonna say, but I'm sure hella people looked it up

and was like, try, his phone. Well, I did get, you know, you guys are assholes up and was like try well. I did get you know You guys are assholes and Adam even particular. I did get a couple weird Messages that time you wrote my phone number in the bathroom Up in Tahoe that was me. Yeah, was that you? Oh, I felt like that was an Adam thing. I know that Yeah, I was a sneaky asshole jerk. Yeah, I got a couple weird messages. Like, hey, like three wise, that's a weird way to say it. You're into anchovies in a good time. That's awesome. There's always weird people out there.

Anyway, I got some good news right now in the world. What's up? Yeah, so a COVID-19 phase three trial is underway. Now, there's a little bit of a weird caveat to that. It's in Russia. It's being, the phase three trials being done on the population of Russia. So, so Russia apparently has a vaccine that they said, you know, this is going to work, but no human trials yet, but they haven't done a phase three type trial of it. So what they're doing is they're giving it to the public. So we're gonna get the results

from a very large sample of people. We're gonna be using the vaccine to see how it plays out. Thanks, Russian people. You know what's, here's the thing about vaccines that people need to understand. This is true, I looked this up, because I thought, okay, what are the dangers? Because not all vaccines are the same.

It's not like, I think a lot of people think that they're benign, like kind of like the way our attitudes were about antibiotics for a while. I remember as a kid, antibiotics were, they were, they were, they were passed out like candy because it was like no big deal. Now we know they're not all the same.

Some might have some bad side effects. There may be some issues related with some of them and you definitely don't wanna abuse them. Not all vaccines are the same. I did not know this, but there were tests in the past on a SARS vaccine. SARS is also a coronavirus. It's a different type of coronavirus.

And they tested it on animals, and they found that it built up antibodies. So that seems like a good thing, right? Then they exposed the animals to the SARS virus and for whatever reason, whatever the vaccine did, it basically guaranteed they died. Oh shit. So then the animals got the virus

and their death rate went through the roof. This has happened with other trials of other types of vaccine. We're just kidding, that's scary. That's scary. Well, this is why there's, you know, that why there's typically a vaccine takes 10 years of testing and stuff like that.

So I'm not trying to be anti. I'm just saying, you know, you want to kind of be careful and we do want to allow them to test all the stuff because you don't want the medicine to be worse. Then they're just testing one particular vaccine amongst the population or the multiple. The one that they approved. Now they're gonna be giving to people. just testing one particular vaccine amongst the population or the multiple. The one that they approved.

Now, they're going to be giving to people. It does sound like it's also the opening to a bad sci-fi. I know, right? Yeah. We carried the disease. Why is everybody turning into a zombie? Yeah, half the world's zombies. Yeah, along those lines, some new studies came out on exercise and the immune system.

This is actually pretty exciting. We've all known now for a while that being fit and healthy just gives you a stronger immune system. But it's kind of mixed as to how much of an impact it has on your immune system in terms of how many less infections, for example, would you get? Well, there was a big study that came out and they found that adults who engaged in exercise five days a week had 43% fewer days with upper respiratory symptoms over a 12 week period than those who exercised no more than once a week. Another study found that adults who exercised three days a week were 26% less likely to have the common cold during a year-long period.

Those are big numbers. Well, the first one's obvious to me. The second one I think is more important, right? The fact that you would have 40% less symptoms because you, in respiratory systems, when you're training the respiratory system while you're not sure. If you were days with symptoms, you're right.

Yeah, so I mean, that's kind of obvious, right? Your body adapts to it, you're training it while you're working out all the time so you're of course it's going to be stronger and more resilient when that happens I don't think we need to study for that but that you 26% less people even got it is what I think is probably more important. Yeah well I think this highlights the thing that a lot of us forget which is that you're 100% you're your number one defense against any illness is your immune system. And I remember I know this, I remember learning this or really becoming aware of it, I should say, when I had a family member who was being treated for cancer.

And I remember when she was under treatment, they were like, she cannot be exposed to any virus because the chemo basically destroyed her immune system for a short period of time and something as simple as the sniffles would have turned deadly right away. Yeah, it's deadly. In fact, they were so ready to prescribe her antibiotics at the first sign of anything because her immune system, you guys have heard of the like the, it was an old movie in the 80s. I don't remember what's called a bubble boy, I think it was.

Yeah, you guys remember that? I remember that. How are you? You remember that movie? That was about a kid whose immune system wasn't developed. So we had to live in a sterile environment constantly and any exposure to any virus or bacteria with basically killing regardless of antibiotics or whatever. So we got to remember that kind of stuff.

Stay healthy, fit, get sunlight. Yeah, that message needs to be promoted a lot more. I just don't see that enough. Everything is so politicized now that, you know, like people just need to understand that they need to care themselves, take care of their body, eat, you know, in a way that's gonna benefit their body, exercise, make these a priority because we do need to make sure

that our immune system is strong. Yeah, and resilient. I feel like one of the side effects of modern medicine, which has done a great job at battling infection and has done a great job of saving people from acute illness. One of the side effects is we feel like, oh, that'll save me. I don't need to worry so much about being healthy, you know, which is not the case. A person with a really strong immune system usually will do better than somebody with a bad immune system who's got access to all these, you know, medications and drugs because

that's the first line of defends. So I brought up the other day about I was watching the Major League Baseball. And so I actually watched another game. I watched the A's game versus the Astros and then how they got in like a brawl and everything all over that. Yeah. But what I didn't know, which was interesting,

because you know how they have all those cardboard cutouts in the stands and everything. Yeah. Was so you pay for that and you put people in place there. I guess when the ball hits, when you're thinking the ball. You get when the ball hits, when you're, or you think you get the ball, they send you the ball.

That's cool. That is such a cool idea, you know? So that way, at least there's some interaction and you know, you get, you get something out of it. You gotta give it to these big leagues. They are getting creative with ways to like, I saw, I saw,

I haven't been watching the NBA. I told you guys that the other day that I stopped watching it, but I have seen stuff on news. And there's the Phoenix Sons. Did this really cool? So the players come out, before every game you announced the starting lineup, oh, you're

starting point guard, six, three, blah, blah, blah, blah. And then they come out, right? That's like, that's normally how basketball starts. What they did was they had to record it because they're all in Florida having to do this like, and so they're away from their families. They actually had the families announce their kids and their siblings and their families announced them for the game. So on the big screen and on the TV when the players came in the players didn't know right so when they come out like they all emotional and stuff like that because they haven't seen their kids and stuff

and then they get to see them announcing I thought that was they come out, like they all emotional and stuff like that because I haven't seen their kids and stuff and then they get to see them announce him. I thought that was really clever and original. Like, dude, you see a lot that's happening right now. I think they're trying to find ways. Yeah, there's little bits of drama and little cool things that they're adding. Like, so the other thing was, you remember, so baseball is very ritualistic and has like lots of like

curses and things. Yeah. And so there's been a lot of petty stuff that people have done already like so in Chicago at Riggly When they're going in playoffs. I don't know if you guys remember about Bart men and the guy that before yeah So most people that watch sports know about that and so basically I don't know if it was the the Florida Marlins again like like somebody like a fan of theirs, put Bartman in a rigly. That's so great. Like, dude.

So because you could buy, I could buy a seat, right? So that's how this works. And then it's a cardboard cut out of whatever I want. So I heard they were doing that. I heard they did it with Weekend of Bernies. Yeah, I saw that. They did that with Weekend. Remember the Weekend of Bernies?

Yeah, yeah, yeah. It was behind the plate home, you know, a Hunter flavor. Yeah. And I feel like, so funny. So the ratings are still not good. I've been kind of paying attention to that. And the ratings aren't good.

However, after I've seen these pictures and memes of like, you know, weakend to Bernie's back there or whatever, I feel like the fans might actually save the ratings because that's gonna become a thing. It's clever. Where people are gonna look in the audience to find. Well, just like Justin said, I mean, that's a big deal.

Like, in Rigglyfield, like, the whole Bartman curse is a huge fucking deal. So I don't know what that is. Okay, so there's a guy like that reached over and caught a ball instead of allowing it to play. I know. And then he comes, fan, which is the worst part. Yes.

And they ended up losing, right? Because of that. And so that was a big, that phrase. Well, they rally five runs that inning, I believe, after that. Like it was the third out, or yeah, it was like they were able to get like out of the inning and he brewed it because he reached out and preventing him from catching it. You know what's the interesting thing about superstitions is that they're real,

if you believe in them. They're not real if you don't. So if you've got the wrong coincidence or yeah. That's why it's so great because there's not a Cubs fan one that doesn't believe that and thinks it's a major curse. And then you have, then now if you're a rival team,

so if I'm a Marlins fan, we're coming into Rigglyfield, it's a hilarious thing for me to make a cutout of that guy and put it in the stands. Yeah, that's what he plays. Because it's gonna piss off all the, yeah, so that's, that's, that's, Larry, and it's like, if you think if you have the wrong socks on, you're not gonna play well and you believe that

and then you have the wrong socks on, you're not gonna play well. Dude, so much of sports, I mean, it's in the psychologist. That's why you have sports psychologists is now like a profession that like athletes at the top level, they really have to invest in their mind like and making sure their mindset is right going in. My favorite stories are the ones where, and I don't think this happens anymore, but this

was like in the 70s and 80s when pitchers or players would show up and play like on a lot of drugs. There was a one there was a one-till strawberry. You think that doesn't happen still today? Well, he's thinking still happens? Of course it's still happening. Dude, dude, lines of blood. Yeah, the drugs are just different.

They're better, you know what I'm saying? Back then, back then they're experimenting with stuff, you know what I'm saying? Like, oh, let's try this and see if I can play on Coke and see how I do. Who was that one player that pitched a like, oh, no hitter, but like, how I asked it. He was on that.

It's a good one, right? Doc Goodwin, is that what it is? I think that's who's who's famous for being like, the Yankees are the Mets, right? Yeah, whatever. That's like, I'm not a bad kid. I think I remember the Mets were just riddled with like drug use.

You could even put famous pitcher on drugs. Yeah, I think it was Doc Goodwin, is it? I feel bad if it's not. Doc Ellis. Oh, Ellis, sorry. Look at that, yeah. Play for Pittsburgh. He went through a no hitter despite being high on a kite on acid. Yeah. How do you plan? I asked that it's crazy. He got on he's I guess he was partying and then he

got on a plane because he didn't realize he had a game. And I mean, he had to get on a plane in an hour later. Here's my theory on flow state. My theory on like drugs and stuff like that in in professional sports is that. And we think because we're in the fitness space and so we're aware of like, you know, the latest new topic that's out. I think professional sports is five years to 10 years ahead of us.

Yeah. I mean, you're talking about millions and millions of dollars for athletes. You want to talk about where the cutting edge science is going for drugs. Are you trying to make a case for being on a hell of acid to play a sport? No, I'm just, what I'm saying is that it's not always been happening since then.

I don't think, because I was, you were alluding that, it used to be like that. I think it's no different. If anything, it's just, it's more tested and they're aware of like what's the new cutting edge shit and they're, I guarantee you know how to hide it in their pieces. Yeah. No, there's way more. Well, I wouldn't be surprised. I mean, if you're making, you know, if you've got a contract worth $100 million and you're worth that much money to the team, I wouldn't be surprised if you

have some special doctor and scientist that hook you up with your special formula before you. Of course. It reminds me of like most things do Rocky IV with the Russian when they're up with the machines. Yeah. Everything relates to a rocker. Yeah. You run up socks and you just room, just saying about socks and reminding me of, I think it was Justin who turned us on

to the Netflix series, The Love on the Spectrum. Yeah. It was so good. It was really good. I watched it. Did you watch it? I watched it. I watched the whole thing too. I loved it. It's literally the most endearing thing. It was really good. I watched it. Did you watch it? I watched it. I watched it.

I loved it. It's literally the most endearing thing. It was really good. If you want to actually feel good, because the world is not providing any positive things, like that's such a positive show. Oh yeah, these are people who obviously are on the spectrum of autism and they're so honest. They can't really be fake and then they have their own anxieties and their own quirks. They're so likable.

Yeah. I don't remember the one dude's name, the one guy. He's got like, they're all like from Australia, I think, for the most part. Or yeah, I think they were in Australia. There was the one dude, he's got like a big family and he's really funny on accident. Yeah, he'll say, but super straight fake. Yeah, that was my favorite guy. Yeah, well, he made me, I mean, and then that one girl who jumped a lot once she got really

excited or whatever, I don't know, did you guys just wanna hug them? Yeah, no, I wasn't, when Justin first brought it up, I wasn't sure what it was supposed to be like. I wasn't, I was afraid that it would have been one of those things when you're left dating shows. Or were you laughing at them, which would have made me really mad.

No, you know, but it was not like that, it's very endearing, you feel a lot of compet. You just love them. They're so likable and you want to see them make it. And then that one couple that was already together and super in love. Yeah. And they're just both.

You're so good, dude. I don't know those things for you. I also just tell him Katrina, like what a rewarding job to be that lady. I know. What a cool job like you help all of these like because really all it is is just they they they lack the social skills brilliant and other things right brilliant minds and other aspects of their life. They just they lack the social skills but it doesn't

mean they can't be taught that it doesn't mean like it's gone and they don't ever get it's just they're at a lower level than most people at their age but you can totally expand on you can watch how she's helping them piece together. Oh, the part. Oh, you see how tough it's been on their parents. That, that was the one I was like, oh, that hit me. Because you just imagine how much work they've had to, you know, put into this to try and get them at least

so they could be social enough to interact, you know, in the real world and like, you know, make their own living and all that kind of stuff. Yeah, that's the part that really got to me because obviously I'm a father and you guys are not, you know, you, and Adam, you're a new dad. And just, you wouldn't, you know, what a parents love is like. So to watch the parents talk about their kids and be so happy and the fathers get emotional a couple times to talk about how far their kids have come. Yeah. Yeah, it hits you right in the heart because you know, you would do, you would, you

would go through fire. Well, we have a mutual friend that has a son that's autistic and every time he talks about the whole, I mean, it's completely changed his life. I mean, for the good too. I mean, it's made him a better man just having to deal with it. And I always get emotional listening to him talk about like what he's going through to try and figure it out.

Some of the best people have ever known were parents who had challenging circumstances with their children because I think that that love for your child, which is probably one of the most powerful feelings you could have ever pushes you to be the best person you can in the face of that kind of challenge. All your priorities are in the right place. Absolutely. So watching that and hearing them talk, I'm sitting there, I'm like, I mean, Jessica and I are watching,

I'm like, am I gonna cry? Yeah, try to cry. So I have a cool announcement. I think we've alluded to this the last month and a half or so that we were bringing on some new partners. I believe this is the last one to introduce right now. I'm really excited about one of the spaces that always I'm looking for is natural ways to help improve sleep. We talk about sleep all the time. We just had an episode where we talked about all the

different steps to improve that and the importance of sleep and how overrated it is and how many people don't pay attention to that, how long it took us to piece that together as trainers. And then of course, we're also not fans of using things to get better sleep or using drugs or stuff like that to help that like the natural way for you to get better rest at night. We know that the blue blockers have been one of the great partners for that. And then now we have a new one that we're introducing and that's Pluto pillow, which was really cool. I got a chance to, you know, like we talk about always anytime we have a new partner, we court them for a while. I got a chance to meet the CEO. We talked for a long old time. When I first talked to her, you know, she told me her story and what inspired

her to actually do this. And I guess I never really thought about this. I think every time I've ever bought a pillow, it just happens to be when I'm buying like a comforter or a bed set. I just get it. How does it feel is it good? Yeah, or they literally just like throw it. Yeah, here you go or whatever.

But she's like, have you ever shopped online for a pillow? And I was like, no, she's like, and she like, wait, if you're gonna get online, go try and do it real quick. And so I get online and sure as shit, it's like, you get like 3000, like four options. Four options. And there's just not a lot of detail to them. You know, it's like, you get like 3000, like, or options.

And there's just not a lot of detail to them. You know, it's all around branding. Like if you know like the brand of the pillow, that's it, but as far as what's this pillow gonna feel like and it's online, you're completely clueless to what the experience might be and then a lot of times people buy them and it's just like whatever.

So you're reading through reviews to try and figure it out. She goes, so the process is just so laborious and it's just like whatever. So you're reading through reviews to try and figure it out. She goes, so the process is just so laborious and it's terrible. And she goes, I thought there was a huge opportunity to make the buying experience online much better, smoother and easier for the client. And so that's super cool. The part of it that's interesting to me.

So I'll come from a fitness perspective because that's my expertise, right? You can follow workouts that are really well-written and done and they'll be good, they'll be effective, but nothing will ever surpass an individualized workout. One that is designed specifically for your body, your lifestyle, your motivation levels, your fitness history, like nothing's ever gonna beat that.

It's impossible because it's individualized. Pluto pillows are literally individualized to you, and I don't know of any other company that does this. So you go on their website, and you enter in things like your height, your weight, does your head get hot, or cold, the pillow that you currently use, is it too hard for you to suffer you, how tall is it? Like all these, there's all these different questions

and then they literally design and individualize a pillow for you. And that obviously is gonna make a huge difference. Yeah, that should be directly to your house. And then you get, and so, so Jessica did the whole process for me and then I got the pillow and I'm like, well, let's see what happens, you know, and huge difference. Yeah, I started sleeping on my, the biggest thing for me was then I got the pillow and I'm like, well, let's see what happens, you know, and huge difference.

Yeah, I started sleeping on my, the biggest thing for me was that like my head gets really hot. And so like if I have the wrong type of pillow, like there was a joke there Doug, I know. Yeah, I left it there. Yeah, yeah, yeah, yeah, like joke threats right there. Yeah, so yeah, my head does get hot, it's a real thing. And engine is working hard with that.

You know, always just moving, you know, gears. And so like at night that wakes me up, I have to have the window open, like everything else to try and make everything cool, but then still my pillow just radiates with heat. So that was something that I've noticed, and this is kind of a selling point on their end, is that whatever type of materials they use has really helped kind of cool it down a bit.

Totally. Speaking of heat, obviously Jessica's in her third trimester of pregnancy, she has turned into a heat generating furnace. Yeah. Now, before she got pregnant, Jessica needed, the house had to be, this is not exaggeration, between 73 and 74 degrees, that's how, and she'd like to sleep that way.

Oh, okay. She was always cold or whatever. It's like the jungle. Oh, now like AC's at 65, no sheets don't touch me. Like she's like, I put my hand on her, just like my little hand on her back Just I just want to feel oh get your hand off her into me and Adam. Oh, yeah, and I feel heat coming up her body We had dinner with my parents the other day and we were sitting outside and we're an under a patio and

Fans all set and she lasted about 25 minutes. Yeah, I get one side sit down. It's just Sweating I remember when Katrina made that transition too, because that's obviously the battle in my house too, right? As I'm always trying to cool it down, she's always trying to keep it in the 70s. And that was like the only thing I could say that was my favorite part of the third trimester. It was so right.

Yeah, I was like, everything else, I mean, we're finding on the same climate. Yeah, exactly. We finally got the same page where she was like, oh my God, it's so hot in here. I'm like, Jesus, you're hot. I'm actually a little cold.

This is nice. Oh, and then of course, and's so hot in here, I'm like, Jesus, you're hot, I'm actually a little cold, this is nice. Oh, and then of course, and then this is my part, I feel bad about this. She literally has to go pee every hour, every single hour, and then there's no room in there. Oh, dude, she go, yeah, and the baby's like kicking the, her bladder. Like she went pee, we went for a walk, you know,

we go for 10 minutes, she's like, I have to pee really bad. We gotta go back, gotta walk back, go pee. I'm like, hey, why don't we just put a diaper on you because otherwise Rockabill would do the walk. We mean so much. We can do the walk, right? Yeah, yeah. What not to say to your pregnant wife.

Exactly what she's saying. And then, you know, she got all sensitive. Weeered. I would just keep it. They have lace ones now, right? Yeah, no, I'd go. We could get into this babe, I'll wear one too. Oh, good.

I'm just kidding. Anyway, Adam, you're really short shorts are showing off your really long legs. Justin, you've got really short legs, I just noticed too. What do you mean I got short legs? I don't think you got long legs, I think you got... I got like proportional legs. Do you really? Yeah, with amazing caps.

No, I feel like you got like kind of shorter legs, you know what I mean? Which gives you good strength. Maybe. I feel like it's pre-balanced. It gives you a solid base Okay, anyway, yeah, I'm speaking of which you're nosing this speaking of which I just set up a transition so Viori is Now making the in-seems on their pants for women. I guess longer because women do have this was your commercial transition

That was terrible. I was my best. Yeah Yeah long legs short legs. Longer pants seems in the jewelry pants. I know that, so I'm always rocking their banks and then there, one of the other shorts that I really like. Core, core, core, fencing, core shorts, so that my favorite. Didn't you say you were gonna get like the rip proof pants?

Or what? Ripstop, yeah. Well, the ripstop pants, because with ironically, right? So I had a pair before they're khaki and they're great because I I love having at least one pair of khaki pants And I totally shredded like from the crotch down to my knee a big old hole and so Thankfully though they take them back and then they replace them. So I didn't have to let I love that about there They definitely and I don't know who else does this online, like direct to consumer stuff.

I imagine that it's more challenging to do that. It's a lifetime guarantee. Yeah. So if you, they're like Nordstroms. You know, Nordstroms is like, that's what they were known for, right? Like if you had pie something, you've had it for two months,

button falls off and then you walk into Nordstroms, no receipt, no nothing, give it to them. I bet you always just shopped at Nordstroms. I did a little bit. Yeah, do you use grapey upon monster? You were not a lot of make fun of fashion stuff. Oh Captain Targ and I'm just saying Yeah, it feels good. Looks good What are you gonna do came our sucks? You're like you know like Nicholas Cage over there

Oh my god, no way dude, that's great. I don't even know how something like that happens because you have to be a moron and not understand how property tax works to not start to do the math. You buy, that's one of the bummers about even living in California. You buy a, maybe you make enough money

and you can finally afford a multi-million dollar house. Well, that's great, like, whatever you did to get to that point, but you gotta be able to, the property taxes on a multi-million dollar house in California, you're paying, you know, $2,000, $3,000 a month, which is like more than like a lot of people's mortgages in the rest of the country that you have to pay every single month. So, you go out and buy multiple, you know,

$10 million properties, you gotta be a moron to think that even if you're doing movies you gotta be a moron to think that, even if you're doing movies all the time, you have to think that that can never stop if you buy that many properties. It just goes to show that if you don't have good financial, a good relationship with money, good financial health, that giving someone more money isn't gonna solve the problem.

It's just like the question that we get all the time, whenever we post our claw meme on Instagram, the real common question is, how would you feel if they invented a pill that you could take that would just make you lean and fit? And my answer to that is you wouldn't, fine, you'd have the physical effects of it, but you would still have not developed the skills

to have a good relationship with your body, with fitness and with health. One of the side effects of working out, and you can write, is you look lean and all that stuff, but there's so many effects that you have from developing that healthy relationship. So you could give somebody who has a shitty relationship with food and exercise, a pill to make them fit,

you would solve one problem out of a thousand that those poor relationships create. It's no different than the story about Nicholas Cage. Well, yeah, I mean, the lottery winners and biggest loser to me are the best examples of that. Because we have, we've got, we've had enough lottery winners to go back and look at the stats on that. We've had enough people go through biggest loser. And the bankruptcy and poor rate of people that win the lottery is ridiculous. I believe it's up in the 80% time. By and boats.

Yeah, and just because you, I mean, there's a lot that happens getting to a place where you even reach a million dollars. There's a lot of things that you have to learn along the way. Exactly. About that in order to keep that kind of money. And if you just get to be at the top of the mountain, like your analogy you like to give,

and it's totally different, you didn't put in all the work to get to climb the mountain and the behaviors. You're helicopter it up there. Yeah, the behaviors and the habits that it takes to make that kind of money and to keep that kind of money. So you go right through it. And the same thing goes for the person who's trying to lose weight. Like, yeah, you can put these, you know,

10 obese people in this, you know, three month boot camp where they don't get, you know, they're not in real life and hammer the shit out of them starve their body and of course they'll lose a ton of weight, but that's not real life. That's not how it works. And so if they don't, if they didn't put in the practice to do that and I believe like the stats on like that

where there's, you know, there's still like a 20% success rate. I don't, if they didn't put in the practice to do that. And I believe like the stats on like that where there's, you know, there's still like a 20% success rate. I don't even know how they factor that in because is it, is that forever or is that just for the next three years? Because some people have the resiliency and the discipline or they've gone out and they bought a personal trainer to keep them going like some of these biggest loser people. I would, I would bet you that in 10 years from now, almost all of them, if not all of them are back to the same.

Those are skills that take time to develop. They're difficult, they're possible though, but if you don't develop those skills, you're not gonna be in a good situation, even if you're gifted all the results that you think are all of the value that you get from developing those skills. It reminds me, I don't remember who it was,

it might have been Bill Gates, a billionaire where he went to lunch with a reporter, and when he went to tip, he gave the guy, like a $20 tip or something like that, and the reporter said something to him, like was kind of poking at him and said, you know, I went to dinner with your son, and your son gave the guy like a $200 tip.

Why is that? And he says, because I'm a self-made billionaire and my son is the son of a billionaire. In other words, I develop the skills that it takes to build wealth. My son just has this wealth. And so he doesn't have any of those skills. And this is true.

When you meet those shitty, you know, wealthy people that act like crap, oftentimes they're not the ones that earned it. They're the ones that inherited it. Or... It's been passed on, you know, wealthy people that act like crap. Oftentimes, they're not the ones that earned it. They're the ones that inherited it or... Spent past on doing it. Exactly. You ever meet someone who's self-made and you tend to meet someone

that's got some really good... They're pretty responsible. Yeah, and they've got really good financial health and good habits in other parts of the life. Just like if you meet someone who has a really good lifelong relationship with fitness and nutrition, it requires so much discipline and so much skill that it bleeds into other things. I think the same thing is through about building a business.

I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree.

I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. Rawls brought to you by Max and a Bollyk! If you're looking to maximize your overall muscle and strength, Max and a Bollyk 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 Bollyk fucking Flaw! An eagle has landed! Quikwa... Our first question is from Grant Satter's Thwait. How would you recommend programming isometrics and dynamic tension for strength?

Probably one of the most underrated, undervalued, exercise techniques in resistance training. The benefit and the value that you get from training and utilizing isometrics or dynamic tension is they're well documented. We decades of studies on high level athletes, Olympic lifters, power lifters now start to utilize some of this stuff. The value with this type of training is tremendous, super, super undervalued. I almost never see anybody program this in their workouts

and that's too bad. Yeah, it's interesting. I never saw it. I never saw it in the gym. I never saw anybody utilizing it until I got it into college and was around some strength conditioning coaches that were using this with athletics and ways to improve very specific mechanics

with their athletes. And to do that in a way that wasn't as damaging as powerlifting and certain things like that where they were like, they're really trying to hone in on developing and building and strength in that specific skill. It's very much an underutilized method that's out there that we tried our best to kind of incorporate them in some of our maps programs mainly because I just don't

think people have been exposed to them and the benefits of them. I use it a lot as a trainer. Did you guys use it a lot? I use it a lot as a trainer. I did and I used it more as a correctional method but I you know the performance aspect I also underrated and I'm just too bad I agree so I that that's how I did not use it the way a weave program did in some of the programs That's performance. That's why we put it in there right now It's phenomenal in there and that that is not the way that I used to use it like what how I used to love to use it as a Trainer was as a way to teach a good form and technique. Like, so one of the hardest things is when you,

and we've kind of like talked about this a little bit where, you know, if I got a client and they had an athletic background, I could always tell, and Justin talks about like this too, like how that was like the easy client for him and he really struggled with the opposite side, right? And so did I, I think a lot of trainers do, like, you know, when you've been training for a long time

and you've got good form and technique, and then if you've trained athletes, they pick things up really quick, then also you get a person who's been an engineer for 30 years of his life, never lifted a weight ever and you've got to train them. And it is so foreign that it's like, you could demo the exercise slow and a hundred times and they just do not have the communication there. It's just not there, the body awareness. And so getting them to perform and exercise correctly, I would have to break it in segments. And so I'll use a bicep curl because it's so basic for people to visualize.

But I mean, I would take somebody and I would, like, here's your starting posture that I'd have them holding dumbbells or something, right? And then I would get, I would manually grab their shoulders, put them into place, pin their elbows by their side. And then I'd say, okay, now, I let them bring it up like six inches and then hold it there. Now hold that position. Then I go back and correct, cause right away, their shoulders were collapsed forward. Elbow would rock forward. I'd bring the elbows back. I'd pull the shoulder, and they'd be holding that position. And I'd want them, then I want them to feel like that's where you need to be. Now bring it up again. And then I bring them up a little bit,

another six more inches, have to go kind of adjust their body again. And I used it like that a lot to get somebody who has really bad body awareness and doesn't have good form and technique to coach them through that like literally inch by inch. And that was like, I would say the single best thing I did for helping clients that did not have

that athletic background or did not have a weight training background that exercise was so foreign to them to get them to get the movement. Yeah similar but more on the performance end of it like it's so I would look at sticking points and I know a lot of power lifters and people that are like actually competing and lifting weights they they've actually broken it into segments. Like you're talking about in terms of where those sticking points might lie. So for a squat, that bottom portion is usually the most difficult, the most challenging amount to be able to summon enough force to be able to drive everything back up with the weight.

So I would actually have them stay in that position and really connect to it and squeeze. And, you know, it's amazing how much more you can recruit by just literally focusing on squeezing harder and training your body to give you and provide you more force in that susceptible position. Now, do we explain the difference between isometric and dynamic tension? No, no, no. So there's different ways to strengthen these types of training positions.

One is to push against an immovable object. So it would be like, I'm underneath a bench press, the weight, let's say, rather than having weight on the bar, I push the weight up against the safeties. So the bar is up against the safeties, I'm not gonna lift the whole cage and I just push into that, for example. Right, you're not moving at all.

You're not moving it, but you are pushing hard against an in-movable object, or the wall or something like that, right? The other way is to create tension intrinsically, which would be like Just pretending to push against something real hard, but flexing all my muscles and creating a lot of tension Now here's the things you need to understand about this these techniques They build muscle and they build strength and the way they do it first off They build muscle in in similar ways to other forms of resistance training

where you're creating damage, you're sending a muscle building signal out of stuff. But there's this other unique thing about these types of training that they're better at than almost any other form of resistance training. They are excellent at increasing the outage, increasing the juice that the central nervous system can send to muscles, the connections.

So think about it this way, right? Imagine you have a laptop and the laptop has a wire connecting to a big robot. And you give the robot commands with the computer and you tell the robot to lift something heavier or whatever. The problem is the robot's communication is limited by the skinny little USB wire that I have attached to the robot. Now I could attach really fat cables

that allow more juice, more power, better communication to go to the robot in which case the robot performs better. This is not unlike your body. Your muscles don't just act on their own. They act because the central nervous system communicates to them, you literally send a command to these muscles. This is why somebody who, let's say, has been bed ridden for a long time or in a coma

doesn't just jump out of bed and is able to walk. Besides the fact that the muscles themselves are weak in atrophied, they have like no more connection to the muscle or someone who got a stroke, for example, where they have to relearn how to move and walk. So those are extreme examples, but isometric and dynamic tension increases the power. So when you can increase the power,

you get now a louder muscle building signal. You lift heavier weight, it's under better control, you feel stronger. And look, Bruce Lee was a huge fan of it. This is when I really first started paying attention to. I remember reading about Bruce Lee's workouts and he wasn't particularly strong in traditional sense. Like, he could have bench press a ton of weight, but he could do crazy things like hold

a 100 pound dumbbell at arm's length for long periods of time with just incredible tension and generate power like with one inch punch kind of thing. He was well known for having this incredible power and rigidity in his wrist and his arms when you would punch or his ankles and feet when you were going. So to the dynamic tension, if you think of it too, as just creating more tension through these types of movements,

so if I'm doing a push up and I'm also then, you know, actively trying to turn my hands out, even though they're not moving anywhere, but I'm focusing on different areas that I can increase the tension of muscles to recruit more of a louder signal. So that way, you know, when you start to really like manipulate that and create more tension, the tension provides more security around the joints.

Now this command gets louder as a result because everything is telling the body that we're secure, we're stable, we're able to now apply even more force so that way you actually get stronger overall. Yes, and there's a few ways you can implement this. By the way, the athletes that inadvertently on accident utilized tension movements or bodybuilders, believe or not, just through flexing and posing. Arnold used to talk about, as he'd get up to a competition, he would practice posing three times a day, and he noticed it sharpened and hardened his muscles.

What was probably happening aside from getting leaner was that his muscle, he was able to control them better. In terms of programming, it's a few different ways you could do it. You either can start your work it out with these types of techniques, which give you better connection to the exercises when you get into them. That's why I like to use it. That's how I like to use it. I like to use it that way also. The body builder method, they tend to do it at the end or in between sets. So you're doing your traditional workout.

Let's say you just finished working out your legs. Now at the end of your workout, you're doing the squeeze and you're focusing on tension and isometrics. I've done both. I think both have their value. The one I prefer is what like when you just said Adam, I like to do it at the beginning of the workout. I just feel stronger in all my life. You know, this conversation reminds me, I've been meaning to shout out our buddy across the pond, coach Eugene Tao. He won the whole COVID thing hit. He was one of the few trainers that I saw do this. I saw him do it. And I just, I think I love when I see coaches that think this way.

I mean, I think you saw all over social media when COVID hit, everybody's home. Everybody's lifting their cows. Yes, you saw all these, all the creative, stupid exercise come out, the soup can stuff, lifting the couches and doing weird shit. And to me, that's all the simple minded trainers went that direction. That's cool, you're dog, you know.

Yeah, yeah, whatever. For whatever reasons, they're just getting it for doing it for likes or you really think this is a good way to teach clients. And he went all this direction. And he was, and he would, every, almost every day I saw a different exercise that he was sharing. And like all he would use like a towel or a t-shirt or something.

And he'd show people how to get a great back workout, leg workout, through isometrics and using just a towel or a t-shirt. And to me, that's just a sign of a really smart coach that understands the value of something like that, and here's a great opportunity for people to know that a lot of people probably don't utilize it, and here you are limited because you don't have a gym. Now is a great time to implement this into your team. These techniques are some of the unsung heroes in mass performance.

When we get comments and reviews, this is a lot of times what people comment on and say, I did not realize how big of an impact this would have. We don't talk about it a whole lot. I think we forget about it, but it's extremely valuable. So in terms of programming, beginning or end of your workout, and you should be totally fine, that doesn't add too much in terms of damage to muscles. Can you overdo it? Of course, you can overdo everything, but I would say, you know, a couple sets at the beginning of your workout would probably just give you benefit, not really any detriment. Next question is from Wayne W. 1980. Why do processed foods add so much water between the skin and muscle for days after? What foods or supplements can reduce water retention after a holiday or cheat weekend?

Sodium and carbs. Oh, totally. I'll leave the second part of that question for you, Adam. You're probably the most well-versed on getting water out from under the skin. This is a total bodybuilder scale. I think they're the experts of the fitness world on that particular part. But the reason why you may hold water with processed food, this was a great conversation I would have with clients. When they would ask me about nutrition,

inevitably the sodium question would come up. I need to reduce my sodium. Should I be salting my food? Should I not be salting my food? And I would say to them, and this is true, for most people, if you avoid heavily processed food, go ahead and salt the shit at your whole foods, and you'll eat fine.

Your sodium intake will be just fine. You, people do not realize how much sodium is contained in processed foods. I eat very little, buried in there. I eat very little processed foods. In fact, I almost, usually I almost know processed foods, but when I eat my whole natural foods, my steak, my vegetables, my potatoes, my rice.

Sal carries salt in his purse everywhere he goes. Yeah, everywhere he goes. I don't have a purse. We go, he's a nurse. Everywhere we go, he literally pulls it out and he salts food, whatever we're eating. But that's just, I used to tell the clients the same thing. If you're eating whole foods, season and salt all you want.

Because I saw, It's hard to eat too much salt when you're doing a diet. Well, I saw a really good comparison of time maybe Doug can find it online but it they showed like you know one meal of eating at McDonald's or eating out somewhere the amount of sodium that you intake like you couldn't pour enough

table salt on your food like in a week's time to like account for like one meal of eating out it's that crazy of a difference so yeah if you if you are eating processed foods and you're gonna get a tremendous amount of sodium, now, sodium isn't necessarily something bad for you though. It's okay, but you need to understand that if you on an average day,

let's say for the most part you eat whole foods pretty regularly and then every once in a while, you enjoy yourself. You go have a big ol' pizza or you order five guys or in and out, and you go to town. Well, what you need to realize is that one meal, if you are somebody who eats whole foods most of the time, even seasoning and salting,

and then you have that one meal, I don't know where, and this happens to me, because I like to eat mostly whole foods, but I do have processed foods in my diet, for sure. And I always know, right afterwards, the next 48 to 72 hours, my body holds on to more water. It takes about that long. So I always tell clients that are asking questions

around this to really take a snapshot of about 48 to 72 hours. Don't allow a day of eating that might have been inconsistent for you, meaning you probably ate processed foods or something like that out of the ordinary to affect our plan is like what we're doing macro wise what we're doing exercise wise because there's a very good chance your body's holding on to additional water for the next 48 to 72 hours that's what it'll naturally take to kind of pull that pull that out and then look at after three days and tell me if you still feel the same way you felt after

that night of pizza. So that's the first bit of a... And so here's things like taking into consideration. One, eating out, they normally grossly under-calculate what the calories are. They're allowed, FDA allows them a good, I think, 20 to 30% to be off. So a lot of times the food that's what it says, it is. It's much higher in carbohydrates, calories, and possibly sodium in there.

So you gotta factor that in. And for every three grams of carbohydrates that you intake, your body holds three ounces of water. So if you eat out and you, and you, and you, and a processed food, there's a good chance it has more carbs and calories than you expected. There's a good chance it has more sodium than you expected.

And then in addition to that, your body's naturally going to hold onto more water. So, and that could be for depending on the person and how much water and how big you are, that could be anywhere from two to nine pounds of water that your body can hold on. Like, when I was up in the 240 range and drinking a gallon to two gallons of water every day, I could, my weight would fluctuate nine pounds through the night based off of what I was doing with carbohydrates, sodium, and water. So you have to take that into consideration. The natural way to pool water would be the next two days after you have that high sodium

day is to pay attention to your sodium intake, have it a little bit lower, pay attention to your carbohydrate intake, have it a little bit lower, and then asparagus. Asparagus has something in it, I can't remember what it is that helps naturally pull water out. So that was like a natural way to do it. And that is what I would recommend. I would not recommend any extreme things. I wouldn't say for you to cut drinking water.

I wouldn't tell you to cut sodium completely out. I wouldn't tell you to complete, cut carbohydrates. And I wouldn't tell you to go take water pills just to pull it out. You could go sweat and assana, that'll help out. So sweating and assana, eating asparagus, and reducing the carbohydrate and the sodium intake from what the process food day, those things, and then also being easy on yourself, recognizing that it may take two to three days for it to kind of completely well.

So I pulled up some interesting statistics here. Okay, so just to give people an example of the amount of salt that's in things that you wouldn't even realize, instant plain oatmeal. But does anybody ever think instant plain oatmeal has salt in it? Yeah, it's 400 to 500 milligrams of sodium in instant oatmeal, something that you would think has no salt at all. Now, the statistic that I pulled up was that most people get 77% of their daily sodium in processed foods.

That's where it all comes from. Is that just up the shelf life for the most part for those products? It's the taste that's processed. Yeah, it's tasting shelf life. Yeah, it is. And so it's like, you know, I salt the hell out of my food, but it's all whole natural food. I guarantee you my sodium intake is perfectly fine

within the range that they'll give you for healthy. But I know when I eat processed food, I know I feel it. I could feel it, I get the blow, and then I get really thirsty. This is when I wake up in the middle of the night and need to drink a glass of water. That's really strange. This reminds me to have annoying conversations.

I used to have to have with clients that went to the doctor and then the doctor told me they couldn't a glass of water. That's really strange. This reminds me to have annoying conversations I used to have with clients that went to the doctor and then the doctor told and they couldn't salt food and shit. What a dumb piece of ice. I hate that. You're going to reduce your sodium barely by doing that. I know. And it's like, that is not where the problem is.

It lies in your Mickey D's you had last night. Or the extra large pizza. Yeah. You know what I'm saying? That's where the problem lies. Or even the can of soup or the pasta sauce that came out of the jar or, you know, stuff like that that you wouldn't even realize, you know, that even things you don't think are salty, they add a ton of sodium to process foods.

If it's natural, it's, you're fine. Go for it. No. Next question is from Benelux writer. What are your thoughts on intro workout carbs? Are they really necessary if pre and post nutrition is well planned out? I think it's funny. Yeah, so intro workout carbs just got marketed to. Yeah, it's like drinking like a sports drink or you know carbohydrates while you're training. Studies show that there is a benefit for people who are working out for long periods of time.

So rigorously. Yeah, so if you're like, you're doing like a two hour, three hour, four hour session, where you're hiking like crazy, kayaking, you know, running, or you're doing a really, really long drawn out session, then it makes sense to have carbohydrates because then your body can use those to replenish glycogen stores to give you more of that energy. It's such a splitting hairs conversation.

For most people, it's for every person. For every person. For every person. For every person. Even the example you just gave, it's still splitting hairs. It really is, I mean, and here's the deal, because my peers when competing did stuff like this.

And you know what, hey, if you are, you know, you're a track and sleep, you're measuring your way and your food, you're weighing yourself, you're tracking your ounces of water every day, your sodium intake, like you are like dialed on every aspect of training and eating, like okay, sure, play with that, you know, you can do that, but I mean, I can tell you,

from my experience personally, I mean, I worked my way all the way up to a professional body builder without worrying about that stuff, without worrying about the timing of my meal, post workout, without doing any sort of an intro workout, carbohydin, like none of that stuff is gonna make a big difference. And I'm talking on that level, even on that level, it is still splitting hairs.

For the average person, is it worth it? No, now for endurance athletes who are doing long bouts of endurance, there has been. Sure, yeah, your marathon runner, you're an OC racer and you're pushing our two hour long runs and with exercise or doing it multiple times a day. Then it makes a difference.

Sure. And study support that, but I will say this, and here's the. Then it makes a difference. Sure. And study support that, but I will say this, and here's the reason why it makes a difference, okay? When you're an athlete and you're gonna go do a marathon or go do a three or four hour mountain bike ride or whatever, your body only has the capacity to store something like six to 8,000 calories worth of carbohydrates in liver and in muscle.

And for high performing athletes doing these long duration, you could burn it all out and you're gone and you hit the wall and then you're screwed. There is another option. The other option is to be keto adapted, go into these endurance sessions that require low level, low to moderate levels of exertion for long, long periods of time. Because even a lean athlete will have something like 30 to 40,000 calories worth of fat that they can use and convert into ketones.

Not really something to consider if you're an explosive athlete. Not if you're explosive, but if you're like a long-distance runner or you're gonna go, I remember when I was... Zach Bitter did this. Zach Bitter did this. I remember when I was keto adapted, both Jessica and I were keto adapted and I never

kayak. I'm not endurance athlete. I lift weights. But we went kayaking in Lake Tahoe. We were supposed to find this campsite, got totally lost. Ended of kayaking for, I don't remember what it was like five or six hours with no food or anything. And I, for sure, thought, we're going to need to pull over something.

We were both fine. And it was because we were running off the key tones the whole time. Now if I was not keto adapted, I'm pretty sure I would have hit a wall and totally, you know, conked out or whatever. So that's your other option. If you're lifting weights, it's almost,

it's a waste of time. It's not gonna do you any, really any benefit to have carbohydrates as no major advantage. In the middle of your workout. Next question is from Triana Alonzo. Should foam rolling be done before or after workout? How often and what are the benefits? Depends on the workout, I would say.

So foam rolling has benefits because it can improve movement patterns, but if you don't strengthen and do correctional exercise to prevent the bad patterns from coming back, then it's a waste of time. I like to foam roll before correctional exercise, just to give me that better movement pattern. If I'm doing heavy lifting, I like foam rolling after. After.

At the end. I actually prefer that. And mainly to, to give me sort of that parasympathetic state, like I use it as a tool to kind of calm my body down and also like focus on areas that have been really restrictive in my exercises and I wanna address them. Well, you know, they're already warm, they've already gone through the workout and to get me to kind of calm down

and then to also address anything that I could improve upon going into the next workout the next day. I like talking about the foam roll because it was something that I didn't use it all for the first five years or so as a trainer until I started getting knee pain. I started getting knee pain and found out like how tight my IT was, right? And then I started to foam roll it and saw a huge difference when I would foam roll and go play basketball.

And that was like, then I was married to it. Then like anytime before I trained legs or did anything, I was constantly foam rolling, foam rolling. And then I was introduced into mobility and training with that on a regular basis before I would, and then I completely eliminated the foam roll. So you didn't need it anymore. I, the only time, and every once in a while, you'll see me pull ours out, because we have them here.

And if I do that, it's because I overreached in a training session quite a bit, typically in legs, you know, I was going real heavy on squats or chasing a PR, and then the next day, I'm so sore that my gate is off. I'm kind of limping a little bit, or you got that after hard training session of legs, your walk, where you'll give a stick up your ass. If I'm walking like that, then I will get down and I will foam roll to relieve that

to get me walking normal again. But then I'll just do mobility stuff before I train. That is the only time I use a foam, I use it as a bandaid right now. Because it doesn't, and that's all it really is. And that was the part that I was missing when I was using it in the first part of my, or the back half of my career

when I started to use it all the time before basketball. It's like, it became a thing that I was like, oh, I have to do this before I lift. I have to do this before legs. I have to do this before basketball because it helped and I noticed a difference from it. But what I didn't realize I was doing was I wasn't addressing the root cause. There was an issue with my feet and my hips that was causing this constant tightness in

my IT that I wasn't addressing the mobility in my hips, I wasn't addressing the mobility in my ankles and my feet and the connection that I had my foot strength. None of those things were being addressed. I was just constantly, because of those things, I was getting this really tight IT that was hurting, I felt like a knife in the side of my thigh all the time, to the point where I ended up getting presidious

in my hips. So I was constantly like foam rolling to fix that, but it was never fixing it. It was just relieving it temporarily. It wasn't until I got into mobility and I started to really spend time doing 90, 90 in combat stretch and lizard with rotation and doing scorpions and like really focusing on my mobility drills, then it got to the point where I completely eliminated a phomeral.

It's like useless to me now unless it's just a temporary relief. Absolutely. If it's used in conjunction with a correctional exercise program to promote better movement so that you can then get into unlock and better move. Yeah, better mobility positions and more connection. Then the foam roller is beautifully used. If it's used as a band aid, it's really no different

than taking Advil because you bang your head against the wall and never stopping the banging head against the wall. And that's true, I did the same thing at him. I found it, I used it, I'm like, wow, this works. And then I had to use it all the time, never really solving the problem. And then when it ends up happening slowly over time because now you're training through the problem

rather than correcting the problem, the problem slowly ends up getting worse. This much foam rolling work before, now I gotta do this much more. Now all of a sudden it's not working like it used to. So you want to solve the issue. So I would not use it on its own as a solution, but definitely in combination with mobility exercises to solve the root cause. Then the foam roller is absolutely brilliant. And that's why I like to use it at the beginning of correctional exercise workouts. But if I'm doing a regular workout at the end,

I love it. At the end, I love foam rolling areas that might have been a little overworked in my workout. Like if I did it, for example, let's say I did a heavy deadlift workout and I really pushed it. And I could feel the erector spename muscles in my lower back are a little bit tight.

And I'm like, wow, I pushed it a little too hard. At the end of the workout, I'll foam roll that area. Or let's say I did a lot of pull ups, and I feel my, you know, my terras major muscle, which is at the top underneath your armpit kind of area. And I'm like, ooh, that feels a little bit overwork. Then I'll foam roll that at the end of my workout. Or if I did heavy rows, and my, you know,

my forearm muscles are a little bit tight, you know, then I'll use a foam roller or deep tissue massage. That's how I like to use it with traditional workouts. But if you use it with correctional exercise, then it becomes a very valuable tool. Look, mine pump is recorded on video as well as audio. What's up everybody on YouTube? Come find us, mine pump podcast on YouTube.

Also, you can find all of us on Instagram. You can actually find Doug, is on Instagram too. He's at Mind Pump Doug. You can find Justin at Mind Pump, Justin, 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 ballac, maps for performance and maps aesthetic, nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having 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. This is Mindbump.