Mind Pump: Raw Fitness Truth - 1391: How to Substitute Dumbbells for Barbells for the Big Lifts, Meeting Your Macros Vs. Meeting Your Calories, When to Incorporate the Turkish Get-Up Into Your Workout & More

Episode Date: September 30, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about using dumbbells for squats, lunges, chest press, overhead press, and deadlifts, prioritizing meeting your macros vs. meeting your calories, when a Turkish Get-Up is useful, and a good progression for introducing weightlifting to kids and teens. Justin’s ‘happy baby pose’. (4:19) Proper grocery store etiquette. (6:49) Mind Pump Weekend Update. (9:15) The power of the ‘babies touch’. (18:28) Joe Rogan, Spotify, and the growing topic of censorship. (22:32) Missing the mark of the benefits of grass-fed meat. (29:32) COVID-19 and blue light blocking glasses. (32:27) Studies with Sal. (35:25) #Quah question #1 – Can I use dumbbells for squats, lunges, chest press, overhead press, and deadlifts? Does it have to be a barbell or am I just wasting my time? (38:50) #Quah question #2 – What's more important, meeting your macros or meeting your calories? (43:00) #Quah question #3 – What are your views on the Turkish Get-Up? What is it useful for and what situation would you program it? (46:14) #Quah question #4 – What is a good progression for introducing weightlifting to kids and teens? (54:33) Related Links/Products Mentioned MAPS Fitness Products MEGA ERUPTION - What was this Pompeii volcano victim doing when he died? Cheeky theory sweeps internet as new photo emerges Watch Three Identical Strangers | Prime Video Parental skin-to-skin contact dampens pain responses in newborn baby's brain REPORT: Employees Threaten Strike If Spotify Doesn’t Censor Joe Rogan Visit Butcher Box for this month’s exclusive Mind Pump offer! Mind Pump #1382: Why Everyone Should Squat Visit Felix Gray for an exclusive offer for Mind Pump listeners! Association of Daily Wear of Eyeglasses With Susceptibility to Coronavirus Disease 2019 Infection Visit Brain.fm for an exclusive offer for Mind Pump listeners. Combining nanotechnology with immunotherapy to fight deadly metastatic breast cancer Nanotechnology in Cancer Research Alone | Netflix MAPS Macro Calculator Mind Pump TV - YouTube How To Do A Turkish Get-Up 3 Turkish Get-Up Variations - Tutorial with Kettlebell Master of Sport Mind Pump #952: Chad Wesley Smith Of Juggernaut Training Systems Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Joe Rogan (@joerogan)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, the world's top fitness health and entertainment podcast, we answer fitness and health questions that are asked by listeners like you. By the way, if you want to see the episode timestamped, go to Mind Pump Podcast. Hey, welcome. Let me give you the breakdown. We started by talking about a happy baby pose that's Justin's favorite new workout pose.

Hey. Then we talk about grocery store etiquette. We talk about the explosion in Pompeii thousands of years ago and the way people were frozen in space. From compromising poses. I talk about baby touch and how that reduces pain. We talk about Joe Rogan and people trying to go on strike to prevent him from speaking his mind.

Joe Rogan say things. I talked about an Instagram post on Grass Fed beef that was totally wrong. By the way, one of our sponsors is butcher box. They deliver high quality grass fed meats to your door at incredible prices. So if you want to be really healthy while you eat your proteins, sign up for butcher box

and use the Mind Pump discount. Here's what you do. Go to butcherbox.com-flourtslash-mind-pump. Sign up today and get two pounds of free 100% grass-fed, grass-finished, grass-beef. That's a huge, huge discount. The best protein. Then we talked about COVID-19 and blue light blocking glasses.

Sales are going through the roof because everybody's on the computers all day long. We work with a company called Felix Ray that makes blue light blocking glasses that don't change the color of everything around you. They're clear, they look cool, but they still block blue light. If you want the Mind Pump hookup, here's what you do. Go to FelixGrayGlasses.com, that's F-E-L-I-X-G-R-A-Y glasses.com, forward slash mind pump, get free shipping and free returns. And then I bring up a study on nano science for cancer, pretty cool.

It's small. That was 34 minutes, then we got into the questions. Here's the first one. This person wants to know if they can use dumbbells for all their favorite exercises and not need to use barbells. By the way, all of our most popular maps workout programs now come with an at-home dumbbell-only mod. That means if you just have dumbbells,

you can follow all the programs, you can find all the workout programs at mapsfitnisproducts.com. The next question, this person wants to know what's more important, meeting your macros or hitting your calories. The third question, this person wants to know where you would put a Turkish get up in your workout

and what the value is of Turkish get ups. And the final question, this person wants to know what is a good progression for introducing weight training for children and teens. By the way, mind pump has some of the most effective online workout programs you'll find anywhere. You sign up for a workout program. You get the workout blueprints that tell you how many sets and reps and what the exercises

are that you need to do. It's all written and programmed out properly for you. And there's videos teaching you how to do the exercises properly. We have maps, workouts for everybody, people who want to train like a bodybuilder or train like an athlete, people who want to train like a body builder or train like an athlete People who like to who want to focus on building their butt or somebody who wants to train more for correctional exercise purposes We have many many maps programs find the one that works best for your body There is no more effective workout than the one that is perfect for you go to maps fitness products dot com Find the best maps programs sign up by the way, try any of them, follow any of them for 30 days at risk-free.

If you don't like it, return it for a full refund. Again, that's mapsfit my favorite time of the week. Oh, sad Adam. I'm not that excited to be poor, Adam. We have one winner for Apple podcasts. We have five winners for Facebook. The Apple podcast winner is MH Whitley. And for Facebook, we have Kyle Dugan, Matthew Ennis,

Lakin, Rupeiper, Michaela Stabler, and Julia Dixon. All of you are winners. Send the name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. I got to come clean with you guys. Oh, about something. Finally, Adam and I have been waiting for this. Yeah. We've been talking about this. We're going to have an intervention. Hey, Adam and I have been waiting for this. Yeah, we've been talking about this for a while.

We guys, we're gonna have an intervention. Something was gonna happen at some point. To make it easy on you, it's been very obvious for Sal and I for a while. Has it? We like you no matter what. Really? This is a no judgment.

I mean, I come here every now and then I'm complaining about my hips, you know, I got these like achy pains, all this kind of stuff. And I just, so I decided like in my own privacy of my own bedroom, there's like certain moves that, you know, mobility things, I would never do in the gym, like never, right? So I'm in there on my bed, I'm doing a happy baby,

you guys familiar with that. That's a good time, right? You know what happy baby is? Yeah, yeah, yeah. Okay, you're on your, this for the audio, you're on your back and you hook your legs. You little grab your knees and pull them back, like you're, you're on your best for the audio. You're on your back and you hook your legs. You literally grab your knees and pull them back. Like you're just open.

You just open, you're very much open. I've never done it before. Like this is like a couple days ago, because like I don't know. Apparently I have like some phobia that somebody's gonna come by and just ram something in there. I don't know, like just, you know, you're so open to the world.

So it's like I was doing that in a court and he just got No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, And we both were like, wow, it feels so good. We're like, I can't believe we haven't done this before. We imagine Justin in that position. Oh, bro. Just blowing ass. Yeah, I tried to imagine Justin. Just, I almost sucked in some air. And I, I, I, I, I, so, yeah, that's good. That's the, that's a good fart position, by the way. If you've got gas bubbles.

Oh, totally. Yeah, you're getting a happy baby. And just rock side to side a little bit. I think that's one of those we should like, just have in the comfort of your own home, though. You don't want to kind of bring that out in public. It is a very, actually it is an incredible stretch though. You know what it is?

It feels so good. You know, to another one like that is the Frogger. I think that one looks real. Oh, on the ground. Yeah, that is a little revealing now. Yeah, so that one looks just, I think that one might, because I feel like happy baby people have seen that. Like if you're familiar with yoga or anything like that,

but the Frogger one is, that's very unique, dude. Not a lot of people have seen that or done that and doing that in the gym. Reminds me of the floor. Yeah, it looks like. Reminds me of people are like, I have a gym crush. I don't know how to approach them. How do I get their attention?

Do these two mobility moves. Can you imagine you're over in the stretching section? Like, hey bro, be there, man. Just scrap my legs. Make noises when you're doing this kind of stuff I got one for you guys this weekend. I was up in a trucky and apparently I am I just don't know grocery store etiquette yet I thought I did and they mark off like the distance things right and so my thought is six feet is the rule right so and So do you guys you have you guys figured out

like when it's appropriate for you to put your groceries up on the track before the next person is done? Like, are you gonna get the weight for them to leave? Completely leave, or is it like as they transition from the checking out to the bagging portion? I feel like I'm putting pressure on them to hurt them. Yeah, if they're not done yet, I'm slamming it on there. So that's what I'm talking about.

My, my thought is this, as long as I'm six hurt you after that. Yeah, if they're not done yet, I'm slamming it on there. So that's what I'm hustling up. My thought is this, as long as I'm six feet apart, so as they finish paying and they transition around to the other side and is getting their groceries bagged and put it in their cart, I can now make my way to the conveyor belt and start to put my stuff on there. Sure. But apparently that's not how it works.

You get in trouble? Yeah, I did. I get scolded by this lady, right? But here's the funny part, she scolds me for doing that. And I'm like, oh, okay. And I kind of like look at him and then look back at her. Like kind of, you know, I didn't say it, but I was, you know, math, in my head,

I was saying that's seven, eight feet at least. You know, I didn't say it out loud, but I'm like, okay. She grabs my stuff, okay, as it's on there. And she scoots it back, no exaggeration, two inches. Yeah. Well, now you've just contaminated my food. And she touched everything that you've done. She scoots it back two inches on the conveyor belt. Dude, the logic these days is just baffling.

You know what? You should have done this. What I would have done. I would have, she's talking to me. I would have called hold on. I was like, yeah. Yeah. What'd you say? Well, then I finally get up there. Right. And I go, so we were, we were refilling the propane tank. And I go, I said, you guys refill propane tanks here, right? And she goes, yeah, did you, did you bring your tank? I said, yeah, I just sent my buddy out in the truck to go get it. She says, what?

She goes, don't bring that in here. She goes, we consider that a bomb. And I'm like, what? A propane tank? Yes. And I'm like, this isn't Portland. Yeah. I'm like, oh, wow. I'm like, okay, yeah, I'll make sure to let him know that something like calling him on the phone, like, hey, don't come in with the propane tank. Yes, and I'm like, this isn't Portland. Yeah. I'm like, oh, wow. I'm like, okay. Yeah. I'll make sure to let them know that.

So I'm like calling them on the phone. Like, hey, don't come in with the propane. Take, meet me outside. I'll be there to minute. What, why is it a ball? Well, a propane tank could potentially explode. Yeah, but don't they trade them? I thought they, they do. But they do it outside of the grocery store. Oh, don't bring in the grocery store. Yeah. Yeah. Yeah. I guess that makes sense. I, yeah, it does make, I mean, it makes sense, but she was just freaking out. She was on me from the very beginning.

Well, people are up here right now. Yeah, like anything is pretty scary. I'm like, it must be the end of your shift right now. Oh, man. Let's be time for you. How was the weather up there? Beautiful. Was it nice?

Absolutely. Are you golfing more? I didn't golf this time. We were supposed to, and we actually canceled, and ended up just kind of being lazy, dude. It ended up being a weekend where we just were, we were relaxed. We went down canceled and ended up just kind of being lazy, did it ended up being a week and a week and a week just where we were relaxed. We went down to King's Beach, hung out at the beach

for a little bit and we actually did that twice and just chilled and just enjoyed. You know, the last two times I'd been up there, we didn't even really go outside much because it was so smoky still. So we didn't spend that much time outside where it was like clear skies, it was beautiful. We went miniature golfing. Oh, you did.

Yeah, they opened them up around the golf lands. Huh? Golfland, huh? Yeah, so we did golf and stuff where you're inspired by a co-brookie or what? I'm not gonna lie. That's exactly right. Yeah, totally. Yeah.

Anyway, so we went and played game and by poor wife, she's really pregnant right now. She's ready to go. And we're outside. Yeah. I don't know, by whole six or whatever, she's just, in the, she's finding shade and just sitting on the ground. Like this, just sitting there and out. And then it's like 12, 45.

And then the whole, the questions about lunch start coming up because she has to eat. She can't eat a lot. Every two hours. Yeah, yeah. So she's like, hey, what do you guys want to do for lunch? And I'm like, Babe, we're like on whole six. There's 18 holes, you know what I'm saying?

Yeah, yeah. Do you want to go get you some french fries or something? I feel so bad about that. Now, was she being a good sport and coming along or did she want to go do that or is it? She wanted to. Yeah, she's a total good sport. So I have to kind of help her and keep an eye and say,

hey, look, sit down. You need to relax a little bit. You're moving too much. Yeah, yeah. Because she's just trying to move a lot, but you can't a little bit. You're moving too much. Yeah, yeah. Yeah, cause she just trying to move a lot, but you can't, you shouldn't. She's almost there. Oh, yeah.

We're like a couple weeks away. So is she getting even more hot now, like towards a... Oh, dude, so her family comes to visit, right? So her brother, her sister-in-law and their kids come. And they all come in the house. And they're like, do you have a blanket? Like do you guys have sweaters? We could borrow.

And by the way, keep in mind, this weekend in San Jose it was like 90 degrees outside. But we Jessica likes to keep the house at a brisk 67 degrees during the day. It's not even brisk. It's just like, my life. Oh, that's, that's comfortable. Yeah, that's like compromising. If we go up to 70, it's because the kids are, t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t and they're talking about old massive events that kind of changed the world and we were going over Pompeii

and we're like thinking, you know, there's some really crazy pictures. I remember vividly of people that had been calcified almost, yeah. Like frozen suspended in time and we started to kind of go through Google and we're like going through these pictures and then we got through one.

Don't tell me. The guy that was jerking off. He was jerking off. There's a guy like literally hunched over with his hand like this. That's real grabbing it. Yeah, apparently. And there was another one of a girl

like on top of a guy straddling this guy just like frozen in time and I'm like, that guy's a champion. You and your boys were going through this? Yeah, they're trying to ask me about I was like trying to hurry up You know through these pictures and what's he doing? I explain like what was going on volcanic ash burned his He was probably pee in Sun this year

So there's one of I don't maybe it was Pompeii or something else where it was a look like two they called the two lovers Oh, yeah, and they're like embraced together Well, that's right. Yeah, and then that just kind of came into vision. I had to explain. Dude, what a crazy guy. Do you imagine that back then in that event? You didn't have like the news, you didn't have, this is your world.

And next thing you know, it's an atomic, you know, blah, there you go. Oh, wow. Right, right. And like, how did they know? Did they know? There's a guy right there. He's like, I'm going out.

I'm going out on my terms. Yeah, because it's like, like they obviously felt the earth, you know, rumbling and they felt all the stuff happening. Like, what was he doing? He's like, I can't leave. So obviously, I'm going to go out like this. One more time.

Yeah. You know what I'm curious about, Justin, how often do you have to have these, as a dad conversations, like, when you come across like this stuff, is that like a daily thing or is it a weekly thing? How often do you have to have these as a dad conversations, like when you come across like this stuff? Is that like a daily thing or is it a weekly thing? How often am I going to have conversations? You know what's interesting about that?

I didn't think it would come up so frequently, like as of late. It's one of those things like we've been able to kind of weave in and out of things because they haven't really been that curious. And now of a sudden it's like the questions are getting more elaborate and they see things that we don't really see like because we're just like, oh yeah, that's, you know, it's got sexual, like, you know, connotations to it, whatever,

but they're like, well, what is that? What are they doing? And I'm listening to them, like, oh my God, this is, this exhaustive question. As they get older, yeah, more and more questions. I can't just keep, I can't BS either. I gotta be somewhat honest and it's like, it's difficult. Yeah, my daughter's still, because my son's 15,

and you know, he's on internet, so I'm sure he knows what the hell's happening, but my daughter, she's 11, and she's also, she's a goodie, she's a goodie, goodie, 11 year old. She does what she's told, the teacher says something, she does it, and I'm really just, really happy about this stage, because I'm sure it'll change at some point. But she's funny because there'll be like a joke on TV

that you could tell, they'll tell, you ever watch a TV show where they tell a joke and it's for the parents? Well, that's like some of the kids cartoons are like that, right? That's what makes some of the best parts about the cartoons they make for kids now. It's like they have these little subtle things like if you're an adult, like you get it.

Yeah, those are the kids' heads. Yeah, so we'll all be watching something and then we'll all laugh and my daughter's always the one she's like, what? What? Why is that funny? What's going on? What's that? Oh, nothing. Yeah, nothing's funny. Anyway, I'm watching my, so it's kind of cool having my two best friends who are, you know, two years ahead of me and a year and a half ahead of me. So I could to kind of like, and I see them a lot. So I think of them like, like, and I'm a, the godfather of like of the sun that was up there this weekend. Yeah, so he's at that stage right now where he's talking, right?

So he's putting things together, but when they're at two, they don't say it really well. So if you're the parent, you probably start to get it, but when you're somebody outside or so, I forget how fun this age is. So he'll come to me and he'll say like a name, you know, and you just cannot put it together.

Richard Ryan, Randy, and he's just like, no, and he says again, you can't put it up. Yeah, he gets all frustrated because I know I'm guessing. I'm guessing way off, right? Just to mess with him, saying it over and over and over. He's all frustrated. I guess I forget how much I like it. I had a good conversation with Mike because my brother is engaged to get married,

lovely young lady, I'm so happy for them. And we were talking about kids, you know, having kids in this and that. And I'm trying to encourage him to get started soon. So my baby can have little cousins and all that. And I was trying to explain to him, I don't think you can ever truly explain this. And Adam, you're the most recent dad,

so maybe some advice from you. But I'm trying to explain to him. I don't think you can ever truly explain this. And Adam, you're the most recent dad, so maybe some advice from you. But I'm trying to explain to him how essentially invulnerable you are before you have kids. Like, you don't realize how untouchable you are when you don't have kids. And then as soon as you have a child, there's your, all your feelings and heart and your vulnerability now is outside of you walking around in the world. Before that, like, nothing can mess with you. Yeah. Try to explain that to him. And he's like, no, I'm still worried about this. I'm like, it's not the same, dude. You just wait to get it. Yeah, it's different. It's, you know, it's, I don't know. I don't even know how to explain what that is. I feel like you're just, your priority shift from being like

ultra selfish to like never thinking about yourself always thinking about that little human I think that's the to me that's the biggest shift of that is just every decision I would just normally just make you know what's the worst I fuck up or whatever I hurt myself or I lose my money or Whatever like whatever decision you think about you tend to just go like oh, it's you know I could get through that I'll figure out where now everything is never like, can I get through that and like, oh, well then what happens if him or then what I'm gonna put, it was kind of situation when I put him in. So you just, I don't know, I think that's what happens for, or that's what I feel more than anything else is just your priority shifts so much from

yourself. And I've already felt like for the first 38 years, I was already a pretty selfish person, you know, most of my decisions were centered around what serves me best. And now that's completely gone. It went from extreme that direction to that's never a question anymore. It's just you're not, you don't have a lot to fear when it's just you.

If I go and I, I don't know, do something risky on a mountain bike, I'll think to myself, I would suck if I go and I, I don't know, do something risky on a mountain bike, and I'll think to myself, oh, it's suck if I got hurt, I'm not thinking to myself, oh my gosh, if I really got hurt, my kids would be, I don't know, without a dad or I wouldn't be able to, so totally different.

You're like so fearless before, and what I mean by fearless is not brave, I mean, you don't have much to fear because it's just you. Then you have kids and all of a sudden, everything matters so much. I was trying to explain that to him. He doesn't get, he's like,

I have a dog, I love my dog. I don't know. I mean, you do, but it's not the same. Yeah, he won't get it till it's actually happening. Yeah, that's just how it works. Yeah, so I'm hitting the restart button. I got another one coming. And you know, that's a tell of it too.

He's like, why are you doing it again? Like, it's great. Yeah. It's also hard. You get through it. Yeah, that's what the other side's great. Yeah. It's also hard. You get through it. Yeah. That's what the other side's great.

Speaking about babies, dude, I read this very interesting study on the power of touch for your babies. So, we know how important touch is for humans. We know this with a lot of studies. There's actually some pretty scary Soviet Union studies that were done a long time ago. That's the one where they purposely didn't give them any attention and shit like that, right? Yeah, they provided there a documentary

that went into that really well. I don't know. Yeah, I remember seeing a documentary on that. Yeah, they had orphans and half of them that just fed and clothed and then the other half they actually cuddled to see the difference. Did they do that on the three? The triplets, wasn't one of those,

was it one of the boys went through that? Dude, so with the triplets, I't they, was it one of those, was it one of the boys went through that? And then they went, dude, well, so with the triplets, I forgot the name of that document, it's so good, so good, but there were three triplets that were divided at birth as an experiment. And you could see the effects of genetics

and on like how their environment is, right? All three of them suffered from anxiety and depression issues, one of them committed suicide. It was the one that was raised in the home with no love. So although they all had genetically, you've been predisposed to depression, only one of them killed themselves. We're definitely wired to need that. Yes, and so this study is very interesting. This study says that, oh, it's called three identical strangers. That's the documentary that you hear in the background right now that Dr. Pomfler. So here's a study. So being held by a parent with skin-to-skin contact,

greatly reduces how strongly a newborns baby's brain responds to a shot or a jab, a medical jab. So the European Journal of Pain did this study where they looked at the activity of the brain and there's a part of the brain that is active when a baby or a human feels pain. Well, when the baby was on mom or dad, skin to skin, the part of the brain that shows pain

was dramatically reduced in terms of activity. And then the resentment would way up. Yeah. Yeah. No. Why did you do this? Why, why? I have this.

That was probably one of the first, like, I don't know, emotional dad moments I had. This is the word. Oh, that's terrible. The shots the first time. And you know what, I think it wasn't the very first one. The first one he was so young, I don't think like it would, like he would even put it together. Did he look at you like he looked like? Yeah, I think it was shot two or three.

Like you tricked him? Oh yeah. Yeah, you just the look and the big fat tears. It wasn't like crying, I want my way tears or like pick me up type of deal, it was, it was like this look and then just big tears, like you let that happen to me. It was like oh my God, just thinking about it, it's my heart.

It kills you. Now the worst for me was when my son first went to school, the very first time, and we talked about it, leading up to it, and you're gonna be so brave, and we're gonna leave you there, you're gonna be with a bunch of friends and the teachers, and you would tell me, I'm brave, Papa, yes, I'm very brave, I'm really excited to go to school.

I'm ready, my son was very articulate, right? And so I'm like, oh, this is gonna be great. And we walk in and he's squeezing my hand real tight. So I'm like, hmm, maybe he's not as brave. Maybe it's gonna be an issue. Maybe a little nervous about this. So hung out all the way up until the very end and the teachers are like, okay,

because all the parents are doing this, right? And the teachers are like, okay, parents, it's time to leave now. You have to go, parents. So I'm like, okay, buddy, and okay parents, it's time to leave now. You have to go parents. So I'm like, okay buddy, and it's time to go, and he goes, okay give you hug. I'm like, yeah give me a hug and I pick him up and then he hugs me and he just don't wanna let go.

So I'm like trying to push him off. Oh my god, yeah. So I literally had to, and he's holding on with for dear life and I have to peel him off my body and give him to a stranger. And he's just reaching for me and I walk away. Yeah. I was destroyed all day, bro.

I walked into the gym and I had a client waiting for me and my stat and I was like, I can't work today. Oh no, they all, everybody was concerned. They looked at me like, what's a matter? And I went straight to the bathroom. They thought someone died. Suns for Stanschool. This is terrible.

It's really hard. I don't know what to do. Hey, are you guys reading the Joe Rogan stuff? What's going on? I mean, I see the Spotify stock bouncing all over the place right now. Stupid. I want to know what's in the contract like. Well, yeah, I mean, I would love to see what the terms were going into it because that would determine how all this is going to, I wanna know what's in the contract? Well, yeah, I mean, I would love to see like what the terms were going into it

because that would determine how all this is gonna pan out. Apparently there's employees that are, work at Spotify that said that they'll walk out or strike if Spotify does not start censoring or removing some of his episodes. And so, this is my opinion, okay. If I own Spotify, personally, that's exactly the kind of cancer you wanna remove

from your company. Yeah, because they, It's not up to them. No, and also, you let that spread. They'll start to, here now, here's the business side of me. Spotify, if they break the contracts with Rogan, they'll never get talent again. Nobody will ever want to go there again.

It's an interesting predicament to be in. So this weekend I was hanging out with my niece, who's a recruiter for Facebook. And so I always love asking her questions about the internal stuff, how the company works. And I guess Zuckerberg gets on every Friday and does a live call and where you can ask him anything with all the employees. So everybody's like, and she said that you used to do this in person and then obviously when the company grew so big they couldn't do it in person all the time. There's 15,000 people on this.

And she goes, and I go, wow, that's crazy, they does it. I'm like, and she goes, yeah, it's like randomly selected. Oh, well, that's gotta be really cool. She's like, yeah, it's cool, but then it really sucks when somebody who's like six months in the company gets up there and it's like something's going on.

They're like politically or something. And all of a sudden they start like chastising him or they want like, or a bunch of people will start revolting and saying like, why didn't you censor this or why don't you keep this? You have all this power and control to control the narrative and this is so negative and bad. And why wouldn't you delete this or block that?

And so they, I mean, imagine when you got 15,000 employees that work for you and you hire most of them for like tech reasons, they're in great engineers and software developers and all this stuff like that. And then they have very, you know, staunch political views and you get a lot of pressure from that group saying that we're all gonna walk out. And the views are gonna vary all the way across.

Right. The company. So it's like, you know, what they think is what everybody thinks is not the case. So it's like, you get some loud voices that want to speak for. So I imagine that's what's going on spotifies. You've got a large portion of these people that are completely one side as far as like what their, their political views are. And so they're standing up and being like, well, the irony of it is that they would be shooting themselves in the foot because you're working at this company You're getting paid they're made they're successful Their stock exploded when Rogan got added to their roster right he brings a lot of power He by the way Rogan is he has all kinds of people on his podcast. He's definitely not one direction or another.

He has, you know, openly supporting. What are they expecting, too? Like, exactly. You know, they, they, if they would have known and gone through his entire catalog of like previous gas and conversations, he's had, it's all over the board. And so, you know, of course there's gonna be somebody on there that they don't like what they have to say,

but that's just humans. Like every human has something else, you know, some other point, some other background, you know, they're going to bring into conversation and it's not going to lie with you. I think think about it though, if Spotify breaks their contract or whatever, Rogan leaves who knows what that'll look like, that'll crush them. They're stuck literally exploded when he came on to their team. And what talent would want to go to Spotify knowing that this could happen? Yeah, I don't know.

I don't know how much it would crush them or not. I think, you know, I don't disagree with you that, you know, Rogan has a ton of pull, but, you know, Spotify has been on the climb for a long time. They have, they're, they're, they're, they're a direct spike though when he got on the, well, no, of course, as, as expected, right? I mean, just, I think you're going to get a spike just because we're not the only people that know that Rogan has millions and millions of followers. So, you know, I think every smart business person that's watching that stock go, hey, let's

buy this thing because it's going to go high. Just like what happened with Howard Stern when he got into serious radio. But here's a difference though. Like serious radio was on the rise and like really just coming on the scene when they partnered and that was a massive deal and that was brilliant by them. I think that serious radio without hard-sturned doesn't exist. I think it's 100%.

Oh, yeah, 100%. But Spotify exists without Joe Rogan. I mean, it's first a music platform. First, it's now pivoted into podcasting other things. So, it's already known as like the best platform to listen to streaming music. So they already own that. Yeah, but if you look at the top podcasts,

they're controversial. You have very popular podcasts on both political spectrums. Podcasts is long form medium, so medium, which means there's these discussions that happen, which should happen. I think it's great to have these types of discussions. Rogan is pretty damn balanced. If you look at his guess, the guy has people from all kinds of different walks of life, different opinions. He's very open to debate and discussion. He's actually hosted debates. I think they'd be shooting themselves in the foot. I think that this is silly.

I mean, I agree with you. I think they would be, I don't they would die or it would it would cripple them that much. I think you'd see the stock dip because it had a huge spike because it came on, but they would survive it. But what it will do is it will definitely I mean, if they kick him off or they start centering him, they're definitely going to basically announce their views. I mean, if that's what I mean, you're gonna be in a real difficult position. Which, I still think that's my theory is that all of these platforms eventually will do that. Eventually, they will decide.

You have to come out with it. Yeah, they'll decide, okay, these are our political views and we're gonna grow more by aligning one side of the other and just like we see with Fox and CNN, Spotify will be Fox or CNN and then another platform will be the opposite. It does seem almost impossible to be neutral anymore. It does.

With the amount of people that just wanna command, some kind of a opinion. Yeah, I guess you're right. It looks like the market is more supportive of that, right? Because think about how many news networks that are like old school news, where they just reported, nobody, they don't make any money. People don't like to listen to people.

No, people are unfortunate. People want it. Believe it or not, a majority people still want to listen to. Do you know how painful it is for me, for my ego? Because that's what I do this every day. Every single day, I seek out opposing news articles and opinions and I can feel my ego, like not wanna read it, like I get pissed off,

like, oh, I wish I could just get the facts. Yeah, but I do it anyway. I read the opposite side of my opinion anyway just so I can strengthen my own or sometimes change my mind. And it's a conscious practice. It's not something that I would- Which by the way, the level of self-awareness

that you're at in comparison to the majority is much higher. You're just a majority of people are not taking that extra step to read another article. Yeah. Yeah. Speaking of annoying stuff, there was a doctor that did a post on Instagram about grass-fed meat that I think totally misses the boat. So the post said, if you are eating grass-fed meat to get your omega-3 fatty acids, that is equivalent to eating peanut butter for its protein or something like that. Which that's so, that's totally off the mark, is to why you would eat grass fed meat. I don't think you should eat grass fed red meat to seek out omega-3 fatty acids.

Obviously fish is superior for that. But if you eat a lot of meat anyway, then eat grass-fed meat because cumulatively, over time, you are going to have a much better fatty acid profile in your diet. So if you're like me, like I eat red meat, probably at least six days a week, if not seven, and sometimes more than one time a day. So with that much red meat in my diet, it totally makes sense to get grass-fed meat. If you eat mostly fish, and you almost never eat red meat,

and then you throw it in every once in a while, is it gonna make a big difference probably not? But if you don't have a red meat, it makes a difference, add it all up. Add it up over the week in the months and the years, and then it makes sense to have grass fed. So those kind of arguments are, it's like they're making the wrong argument,

you know what I'm saying? I don't know anybody that does. Well, I feel like that's the move now on Instagram, especially, and Twitter, right? Is you say something like counter just to get the, just to get the traction to click. Yeah, it's gonna cause people to comment and say stuff on it, which that's gonna pop you up

in the explore page. And so a lot of times I think some of these doctors, even trainers, I mean, our good buddy, we just recently talked about the squat thing. Sometimes I think that's just a pure strategy by these guys is to get notice. More visibility, potentially some more followers out of it. And they can intelligently debate that side.

So it's not like that's completely off base. I mean, I think it's the wrong approach. I think it's the wrong message to the masses, right? And you're a doctor, so you're gonna confuse a lot of people that thought they were doing a good job by probably eating grass-fed beef. But I get it, I get that you can try and make just like the squat thing.

Like, yeah, I get that you can make an argument that you can never squat and build a great physique and be okay, but I don't think that's a good message for the masses. It's just that's not something I would promote. Right, right. Same thing. Dude, I started Maps Split this morning. I'm gonna be doing the old kind of double whoo. Each body part twice a week, you know,

I've gone full bra on us. Yeah, and you know what? Usually I do better with more frequency, but every once in a while I switch to something like this, my body responds, I will say this, the pump that you get from this type of a workout with that many sets in one workout, is pretty intense.

It's a luring. I was able to do what I do, 10 sets per chest shoulders and triceps, and it is a fun feeling to get that real insane and gorgeous feeling, you know? Yeah, we're talking about back to what I was saying with these articles where someone's saying things just to get clicked.

Did you see the claim on blue blocker glasses in COVID? No, with the view. So that's made, yeah, I saw that. I mean, all the time that together. Well, I'm always looking at, like, so I'm always researching, anytime we have stuff with partners and we have commercials, I'm always researching things, articles that are out there to support like the stuff

and I came across like, you know, blue blocking glasses to help COVID. But here, it's so I was like, okay, this has gotta be bullshit. And then some study came out and China to show that out of the thousands of people that had contracted COVID, only like 17 of them actually wore glasses. And so that was like the start of all of this.

The theory is this though, if you're wearing glasses period, the likelihood that you will touch something that can have it and then rub your eyes is less likely because you have glasses on there. So they've spun that information to promote blue-blocking glasses. I thought that was like that. It's not because viruses are on the blue light.

It's spectrum. Yeah, that's, I was like, wait a second, how is this gonna work, dude? This is hilarious. Also, I know that, you know, if there's something, if there's like droplets in the air, it can get in your eyes. Right, so covering your eyes.

It's really the droplets we're hailing, like yeah, because even on your hands, they've, I've seen data that was like conflicting with that in terms of how contractable that is. Yeah, well, blue light blocking glasses, they just did like this business report. The sales of them are expected to explode because of COVID, because so many more people are working

only in front of the computer. Not that makes perfect zoom. Yeah, it's already, they're already going up. The sales of blue light blocking glasses are exploding because people are on their computers, all day students, on their computers. My kids wear their Felix Reyes now all the time because they're not in school. They're literally sitting in front of the computer

for, you know, six hours. My kids, even myself, I've noticed being on the computer a lot more and writing. And so it's essential I have those on and then also have the brain of them like focus on to keep me kind of blocking everything out and like tunnel visioning my way through and being productive. Well, there's not a lot of things that like you can you can try right and actually feel

a major difference. And I that's one of those things that I think most people are pretty skeptical. I lose I think I was skeptical before I tried it. Dude, we made fun of people remember? I know. We went to we went to was a paleo. We had to wait till they became cool. You know what I mean?

Like, we're like, okay, finally. Like, they've made some stylish frames. Yeah, I can get on board. We were like, we were at paleo effects, remember, we saw those people wearing orange glasses. Yeah. And we're like, oh, that's the equivalent of what they also had their berk and stocks and, you know,

I don't know. That's like a string or tank top at the, that's what I felt like. I mean, the orange ones are a little much for me. I mean, I think that that, at that point, it's like, it changes the color of everything. I'm like, you know, I don't, that's what I felt like. I mean, the orange ones are a little much for me. I mean, I think that at that point, it's like, it changes the color of everything. I'm like, you know, to that extent, no way. But the fact that a company like Felix Gray came out

with ones that are as protective that are without the orange tent to them. And I can actually watch TV and go about my day and be on my computer and not feel like all the colors completely distorted. You know, to me, that's a big difference. Dude, they came out with this cancer study on nanotechnology. It's pretty fascinating.

So they took these nanoparticles and they coated them in the amino acid phenolamylene, I believe. So they coated it in this amino acid that cancer cells need to survive. So they take it in, then the nano, you know, the nano, you know, whatever it is, the particle gets released. That causes the inside of the cell to increase its reactive oxygen species

through the roof, which kills the cancer cells, but doesn't kill healthy cells. So they tested it on mice, and there was like an 80% cure rate or something like that. What? Yeah, which is for gastric cancer, breast cancer, and another cancer that they tested on mice. You read popular science much.

I'd like to be subscribed. That was like the talk forever was how, you know, far we were gonna go and advancing in nanotechnology. It's really cool to start seeing that, but also it's alarming, little scary. For me, the level we're gonna get here real fast. Well, have you seen the nanorobots that they'll make?

Yeah, oh, fascinating. They're so small, I think you would need a pretty strong, what is it? Microscope to see them, but they can get them to move in particular ways like robots. Yeah, like robots to target themselves. There doesn't make sense to me.

You need a microscope to see it. It's a robot. It's a super powerful microscope. How does somebody create that? I don't know. That's the part that does make sense to you. You're asking a couple of trainers. Well, they're really small fingers.

Yeah, dude, like so. That goes right over the top of my head. Well, they're really small fingers. Yeah, dude, like, it goes right over the top of my head. Well, they're usually it's lasers out of lasers. Well, I know that the way that they get them to move is to chemical reactions. So they're not like machinery. Yeah. See, I'm pretty sure that these little robots, little spiders, little steam bot, yeah, little robots, spiders or something. So that's not what it is. No, little robot spiders. Something that they move. So that's not what it is.

No, there's a video actually. That's stupidation called nano bots. Yeah, they're not real robots. Yeah, they're not. No, it's not like the one on Marvel that makes it, what's the Iron Man suit or whatever. Yeah. If by the way, in a sci-fi movie, if they can't explain it,

it's nano. It's nano, yeah. Yeah, and then in fancy, it's magic. Yeah, I got both of those. Yeah, there's this one video of nano. Yeah, everything. Yeah, and then in fancy, it's magic. So yeah, I got both of those nano-magic. There's this one video of these nano-bots like walking up a strand of, I think it's DNA or something, which is fascinating. What?

Yes, really, really cool. But we'll see what happens with this. This is very promising because one of the challenges with treating cancer cells is how do you kill them and not kill healthy cells. But if you can make smart, injectable nanobots or whatever, or, you know, nanoparticulate matter or whatever, and then it can zero in on the cancer cells, that seems like that would be the best treatment. Yeah, I mean, that'd be crazy if all that goes down.

We'll see. This quads brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-at-it-edge. Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I- I F I dot com and use a coupon code mine pump for 20% off at checkout. First question is from J Max 58 62. Can I use dumbbells for squats, lunges, chest press,

overhead press and deadlifts? Does it have to be a barbell or am I just wasting my time? Justin, you were the one that went and did all the mods that we had, what programs, I know it's most of them, but not all of them, what programs do we have now that we've? Yeah, we went through and we tried to cover basically all the main programs. So the only ones we left out were PED, because it's so machine-based,

like I mean, there's just so many exercises in that program that you, I mean, you're not going to really have the experience you want less year in a gym setting. And so the other one was strong, which, you know, we were kind of going back and forth with that, but there was so many unique lifts to that program that we kind of wanted to keep it as was, but everything else, I mean, split, aesthetic, performance, and a ball, like, you know, all the main hitters like we went through and replaced them with options for dumbbells.

Right. Most exercises that you do with barbells, you can do with dumbbells and you really won't lose effectiveness. Now some exercises are a little harder to replace, like a barbell squat is a bit difficult to replace with dumbbells, but there are many, many exercises you can do and replace of a barbell squat to give you similar results. All the split stance exercises. The main reason why it's hard, it's just the loading purpose, right?

That's it. I mean, how do you get the dumbbells on your back? Right, because if you're somebody who only squats though, let's say 95 or 100 pounds on a barbell, holding 245 pounds dumbbells. Then it's almost equivalent. Yeah, it's pretty close. But it's somebody who can load a barbell up to, you know,

185, 200 pounds, like good luck holding 75, 100 pound dumbbells in each arm while you're trying to squat. So that's where I think it. But if you're in that range, absolutely. And here's a deal too. For the time being, it's an incredible switchout. I mean, if we're, where we're all at, like, yeah, perfect world, I've got a barbell too, but man, I wrote many, many programs

for clients that don't have access to a barbell and only have dumbbells at home. And it's, it's totally well, I'll tell you as a trainer, if I, if you had to limit my equipment for clients and you said, you can have dumbbells or a barbell, but you can't have both, and then you can have your adjustable bench. What would you choose? To train clients, I would choose dumbbells. They're more versatile. They're more versatile. And range as a motion can be modified a little bit better. And I can do certain things with dumbbells. I can't do with barbells. Barbells are great when you're really strong. Like when you're really strong, you could load the hell out of it, you could deadlift a lot, squat a lot with it. But dumbbells are, there's still free weights.

They're actually more free than barbells are because they're unilateral. Well, yeah, exactly. And unilateral, like that, I was gonna mention, like if you, instead of the intensity being just like adding more load, and obviously barbells the best for that in terms of stacking a lot of load in certain

moves. You know, you know, lateral would be the way I would kind of intensify certain exercises to make them for challenging, but you get so many different benefits from that. Like you get so much more stability in the joints. And then that all then carries over back into your by-loaded situation where now I can, you know can squat on my back and I feel way more supported. Well, I was making the case that somebody who can do 200 pounds squat, it'd be really hard to emulate that

with a pair of dumbbells and do a bilateral squat, both feeling reputate, take that same person and hold 50 pound dumbbells and do a Bulgarian squat. Right. That'll crush somebody who squats 200 pounds all day long. So you could still accomplish a phenomenal work. Or do a single leg deadlift holding dumbbells. If you want a deadlift, a lot of weight.

And watch what happens to your bilateral deadlift, just from getting good at the single leg one. I mean, I haven't done this for a long time, but I used to go through cycles of just dumbbell training, where I would eliminate barbells completely, do everything with dumbbells, and I would always get some good results from doing that. Yeah, it's much more holistic. I can improve any of the other underlying weaknesses that's going to help you with your longevity in this training game. Next question is from Jay Canales 140.

What's more important, meeting your macros or meeting your calories? Almost sounds like a trick question because if you meet your macros you're going to meet your calories. If you meet your calories you don't necessarily meet your macros. Good point. So in other words, if my targets are just arbitrarily 100 grams of protein, 100 grams of carbs and 50 grams of fat. I'll just make up numbers here. I could hit those same calories by cutting my protein down to 50 and then adding those 50 to my carbs. So the calories are the same, but now I've missed

my macro targets. But if I hit my macro targets and I don't go over, I'm gonna hit my calorie targets. So what's more important, it's kind of hard to say because again, if you get your macros, your calories, but I will say this, if you're consistently missing your essential proteins and fats, then your calories don't matter.

There's a great show on Netflix called Alone that I've been watching. It's really, really fun show. So they take strangers, they put them out in the wilderness, and the idea is to see you can last along this and survive. And it's a very fascinating show to watch because you can see how people can starve, even though they have lots of food.

For example, there's this one guy who kills a moose and he carves it up and everything and stores it. And technically it should be enough meat to last the whole season. It could last them for a long time, for months and months and months, but a Wolverine comes and steals the fat from the meat that the moose. So now he's left only with really lean meat. Well, if he doesn't get fat, if he doesn't get fat, so are so starved to death. He could eat 10,000 calories of protein from meat. Well, if he doesn't get fat, if he doesn't get fat, so are so starved to death, he could eat 10,000 calories of

protein from meat. But if he doesn't hit his minimum fat, his body won't get the essential fatty acids and eats and he'll literally die from doing that and hunters and trappers in the past, they would encounter this when they would, when all they be able to do is catch rabbits. So meeting macro minimums, essential macros, proteins and fats, very important. Regardless of your calories. If you don't hit your essential proteins and your essential fats, you can eat all the calories in the world and your body just won't be

able to maintain. I think this question just comes from the people always that are touting the law of thermodynamics, right? Calories in versus calories out. If as long as you are in a caloric deficit, you're going to lose. And that's if that is true. But to your point, so if you are following your macros, you're going to hit your calorie intake. So sticking to that is a much easier strategy than just managing calories. People that only manage calories, I think of like the challenges as a trainer I'd have with like people that did like weight watchers. Yeah.

Where's just a point system? And then I get ahold of them and I'm like, oh, well, they got, they ate all their points and fucking pudding. You know, like that is not, I get like, we need to, we need to change this up. So yeah, that may be getting you there to lose weight because it's got you only eating 1300 calories. And that's going to put you in nutrient deficiency. Exactly, exactly. So, you know, you're, you, yes, calories matter that much that if you are in a deficit, you will lose, but going that way and just ignoring macro targets is, you know, heading down a dangerous path. Next question is from Cool Wolf Lives. What are your views on the Turkish get up? What

is it useful for? And in what situation would you program it? This is a great exercise that allows you to really see the bias in people in the fitness space. Okay, because the Turkish get up doesn't really fit in most people's programming situation. If you, okay, so if you don't know what a Turkish get up is, you can go to Mind Pump TV and we have a couple videos on the breakdown of it, but it's literally a full body exercise.

You go from the floor to standing while supporting a dumbbell overhead. So if you're a body builder type and you write workouts based off of body parts, where the hell do I put a Turkish get up? If you're a power lifter, where do you put that in? Yeah, it's not like a squad, it's not like a deadlift or a bench press.

Like where would I put that? If you're a competitive athlete, maybe it'd be tough, although I'll make the argument that a Turkish get-up is exceptionally good for grapplers in particular. But it's a full body exercise, and here's the value of full body exercises. The value is not in the, I can get maximum muscle growth out of an individual body part.

The value is not in the, I can lift tons of weight and get this huge overload. The value is in getting the whole body to communicate well with itself. It's in getting all the body parts to work well together, which is extremely valuable. It's actually more valuable than last two things I just said. I don't even, yeah, I don't know if it's just because of my music kind of upbringing and background,

but I just think of plain certain musical instruments all the time, but I just think of of playing certain musical instruments all the time, but I'm never like coordinating all that together. And so if I'm thinking of like an orchestra or something where you're getting like a bigger volume of instruments involved, but they have to sound good, they all have to work good together for it to to to be right. And I look at this as more of a movement specific exercise where exercise where it's something that's going to tell my body like how effectively I can communicate and also like if I have true command over my body to produce, you know, things desired outcomes that I want. And so for me to then, I use it a lot mainly as an assessment

or also as just like something that I wanna look at, you know, see where, like the status of my client or somebody that's, you know, an athlete of mine, I use it a lot to kind of see how their body could organize in a certain fashion for me then to take, you know, more complex movements and introduce them to those. So we've obviously made the case of the value of the Turkish kid up, but the part of this question too is like, how would we program it?

So I see three places, and then I'll tell you how I use it most often and probably recommend it to clients. To Salis Point earlier, obviously if you have a very specific program. You're a bodybuilder, you're a power lifter. It, it, it, not to say that it, it, it doesn't still have value for those programs. It, it absolutely does. But it's, it's less important on how I program it for someone who's a very, very specific goal like that. But everybody else, right? The rest of the world that just wants to be healthy, fit, more muscular or less body fat, move well, this belongs in there. And the three ways I'm using it, either one, to start a workout, two, the end of a workout,

or three, all by itself, some days. And this is how I use it most often. So I got to think that I'm not alone here where there's just some days when you just, you don't have it in you need to do your full routine or your workout, or maybe you've been hitting the gym really consistently and you wanna go an extra day in the gym and so you're there, you know, a fourth or a fifth day, which is a addition

to your normal workout routine. This is where I love to just do this movement by itself. There's only a handful of exercises that I may come to the gym and only do that exercise for the entire workout. This is one of them that I think is phenomenal for that. I love to teach a client how to do a Turkish get up and then when they're traveling or they're doing something, I don't need a lot of equipment.

I'm like, I just want you to practice your Turkish, I'll give them like how many I want them to do. I want you to do X amount for so many sets and you know, pause at this point. It's like broken down in eight movements, right? So it's like eight movements all in one and it's a great full body workout and it's great for you just to practice and good at it.

So sometimes I will come to the gym and that's all I will do is a Turkish kid up and there's not a lot of exercises that I feel give such a great bang for your buck that it makes sense. Like you would never come to the gym. You would be wasting your time or I think it would be silly to come to the gym and do bicep curls as your one workout or to do lateral raises.

There's a lot of, or even rows. And there's a lot of exercises that I think are, yeah, those are great exercises, but by themselves just doing that in the gym, whatever. But squat, squatting, deadlifting, overhead pressing, Turkish get up, you know, that's in there and those exercises that I think have enough value to do by themselves.

And I would say if you are a power lifter or a bodybuilder, this is a great exercise to do on your off days, kind of like what Adam's saying. When you have an off day, first off, active recovery is better than just sitting around. Practice some Turkish get ups, take your body through those movements. It works the whole body.

It covers all areas. It covers all areas. Think about it this way. I'm gonna do a sports analogy. I know what you guys get excited. I was just kidding. When I do this. But think of a basketball team, right?

Which team is gonna perform better? The one where each individual player just practices by themselves all the time. You, the point guard is doing his thing all by himself, all the time, everybody else is doing things all by themselves all the time. And they're really good on their own. They're doing the drills, they're shooting the ball,

they're dribbling, they're going through their mind, all the different plays. Or what about another team, where the team plays together. They always play together. Your body is like a, it's very similar to that team. You do have individual players, your biceps, your triceps, your shoulders, your chest, your lats, your quads, your hamstrings.

You've got all these muscles that on their own do something, but really they don't work on their own. Almost never, they always work in concert with the other muscles. So these full body exercises enforce and create better communication through the whole body. Tell me one instance where that's not valuable. It's valuable for everybody, even for body builders that develop individual body parts, I think it's still important to do this because if all you ever do is focus on individual body parts, you actually start to, you, you may create dysfunction. You may have overly developed strong muscles

that don't work well together. And I understand why it's hard for people to see value in it that are just muscle focused and less movement focused. Like, it's hard for me because I always struggle with that because I was so athletically minded with the outcomes of how I'm building somebody up and I'm seeing their performance increase

and their lifts and their strength. But, you know, because I used to use this a lot as a way to start Being able to coach somebody and really get them to understand their body better So they have to be able to keep control of their hips and while they're rotating and you know Do all these little nuance things that then I have to be able to teach when they're throwing a baseball You know like if I'm a coach and this is something that I could, they could start to understand that like, oh, well, if I hold my body in this position

and I don't elevate my shoulder while I'm now getting more torque out of my torso, I could actually like throw the ball faster and harder and more leg drive, all these like little things that you can kind of point out. Like you need that kind of assessment every now and then and it's very valuable to start that. I actually think it's the most underrated exercise.

I don't think that I think of all the exercises. I agree. You, how often do you guys walk on a gym and see someone doing a job? Never. Never. I mean, it's like one at a ever, you like, hundred visits I come with a gym.

I catch somebody actually doing that. You'll see it. You'll see it maybe in an MMA gym or yeah, right. Like, yeah, if you worked in a like a UFC gym maybe like or you work somewhere where there's that's common you might see it more often, but in a traditional, which by the way, I think that's who it traditional people your average person just body fat, muzzle will move better. These people need to be doing this movement more often.

It can go to the beginning, it can go to the end, it can stand alone by itself, it belongs in everybody or most everybody's programming. Next question is from fat husband. What is a good progression for introducing weightlifting to kids and teens? Oh yeah, great question. Now this is true for anybody. This is true for anybody who's being introduced for weight training, but especially for kids. You want to work on body awareness and control first. It's very important for everybody, but with kids, what you'll find

is when you have them balance even a lightweight overhead, you'll notice that they have poor controls, like they want to drop the dumbbell on their head. They lack that. So that's the number one thing that you focus on. And the way you start with is body weight stuff. So you start with regular squats and pushups and body rows and things where they're balancing the whole body.

And then from there, the first things that I do with weights are static holds. So I would have my kid grab a dumbbell, a couple of dumbbells. I'll help them put it in position above their head and then I'll have them hold it up there, real tight and real strong for 10 seconds. Or I'll have them hold dumbbells and walk nice and tall. Or I'll have them go down to a squat and have them go maybe halfway down and hold that position for 10s. Because what I'm trying to do is I'm trying to get them connected to their body and get good control

because once you get the control, then the rest becomes easier. Now you can do the traditional exercises and build them up. And by the way, that control portion builds a lot of strength as well. You're building a lot of central nervous system strengthen your kids. So now as far as sports, if you want some organized,

gymnastics is an excellent way to introduce kids to resistance training because it's all body awareness. Yeah, no, I totally agree. I'm glad you brought up the static holds. I think I got the most, I had my kids like, we're trying to do overhead presses and they were trying to emulate a lot of the workouts and movements and things that I was doing in the gym and they were trying to emulate a lot of the workouts and movements

and things that I was doing in the gym and they'd watch. But then wanting to know more and like going through those movements, I found it way more valuable to just slow down and hold the positions first so they really can understand like where they need to tighten in their body, what they need to do to organize things so that they had good control, good understanding of how to hold the weight in an overhead extended position as well, because that's an opportunity for me to educate too, like how this could then affect their back if they do it wrong and all these things. It's just slowing down.

I think that transition from body weight exercises and moving and understanding how to react when they get to get to understand through gymnastics, parkour, something like that where they're going through all these rotational things and all kinds of different planes of motion. Once they get through that and then they do the body weight exercises, now to load it, it's one of those essential things I found is to stop and to hold weight, to get really comfortable with that. And then we can kind of move into how you're going to organize moving that weight up and

down. I picked this question because it had so many likes. So there's obviously a lot of people that want to hear this. And the main reason why I wanted to bring it up is so I could actually point towards the interview that we did with Chad Wesley. Is Wesley his last name? Chad Wesley Smith maybe. Yeah, I believe. Juggernaut. Yeah. I believe it's Chad Wesley. And we did a long time ago. And every once while we have someone on this show, that's another fitness professional that blows my mind or really opens my eyes to something.

That interview was that. If you're not interested in this topic, it's not the most amazing interview, but if you are interested in topic, I think it's phenomenal. After talking to him, I've made plans for how I will take Max through sports. And so swimming in gymnastics is the first thing right away after listening to that. And like he is, if so if you're looking for something very prescriptive, like at what ages,

what types of play they should be doing, what types of exercise, like he breaks all of that down by their years, like okay, so ages here to here, they should be doing so many seasons of general play, they should be doing this much of a specific sport they're into. I think that episode is phenomenal for that. And I know Sal already mentioned the gymnastics thing,

like that's a for sure place. And that really, that's the body awareness. I mean, they're honing in on how to move in space. And gymnastics does that better than any other sport. And so even if you like, you know, I told my friends, like, I was going to get max and they're like, gymnasts, you want them to be gymnasts. And I'm like, no, I don't really care if he's a gymnast. I just want him to learn that practice early because for all sports pursuits, that's like the best foundation. A great base. Yes. If they, if he ends up falling in love with baseball, soccer, basketball, football, tennis,

any of these gymnastics would be a phenomenal foundation for all those pursuits. Plus you're less likely to get the overuse injury factor. Like if you introduce them too much, you specialize them too early. For instance, there's only so many pitches if you're a pitcher. You know, there's only so many of these repetitive type movements that until it becomes an issue for them later on in their career. So it's like you're shortening the window of their career when in fact, if you just introduce them to more sports and then kind of make that into like, you're honing in towards a specialty, much better approach. To you just remind me of a conversation, this would have been better in the intro, but I have to bring it up because you just reminded me.

So I was with my PTA best friend, right? So he's a physical therapist assistant, so he rehabbing people all the time. You wanna know what is a rising major rehab that he has to do right now? What? So, you know, he's used to seeing people that are like advanced age and that had hip surgery

and knee surgery, but he's starting to get like kids and their 20s and stuff. Wow. Guess what it is? Is it like kids and their 20s and stuff. Wow. Guess what it is? Is it forward neck and shoulder? Video game thumbs. Oh wow.

And you tend to thumb? You say about how you only have so many throws, well you have only so many freaking, you know, thumb flicks and rotations and because the kids are playing it so excessively now at such a young age and it's... Look at an arthritis and everything. Yes.

Yeah, I forgot what he actually called the name of what it's called, but it's got a name for them. That's an embarrassing injury. I know, right? Well, but you know, to your point, I mean, all these joints, they only have, they do, they have a shelf life in a sense, dude. You can only do them repetitively so much. Without balance.

Yes. They're balanced. They can move a lot, but if they're not balanced, there's a bit of it. Yeah, and if you're a kid who's doing four hours of video gaming every single day, like there's nothing balanced about that. No, that's crazy. Is that wild?

That's alarming. Well, you know, here's something we didn't touch upon. I have trained a lot of kids, and I will say this, it's okay, you definitely need to know what you're doing and do what we just said. But here's another factor that is very important. The workouts need to be short and very enjoyable for kids. Otherwise, it's just not gonna happen.

If it's like, come to the workout, do what I say. It's gonna be very difficult to build that relationship with exercise. Now sometimes you do have to tell your kids, sorry, we gotta go workout and they have to listen to you, but then when you're doing it, put on fun music, have great conversations, play games in between, don't treat it super, super seriously,

because if it's super unenjoyable, they're not gonna wanna continue to do it on their own. And of course, you can't always be there to train your kids. So try to create a fun environment. And you can make it so- Play heavy and then, you know, when they have questions, that's an opportunity for you to educate.

Exactly. Look, mine pump is recorded on video as well as audio. So if you love listening to the podcast, come check us out on YouTube so you can see what we look like. We're handsome, I promise. You can also find all of us on Instagram. You can find the producer dug at Mind Pump Dog. You can find Justin at Mind Pump Justin, Adam at Mind Pump Adam and me at Mind Pump Sal. 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 Mind Pump

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