Mind Pump: Raw Fitness Truth - 1434: How to Kick Start Muscle Growth When Nothing Seems to Work, When to Use Cluster Sets, the Benefits of the Floor Press Vs. the Traditional Bench Press & More

Episode Date: November 28, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about non-responders to resistance training, the benefits of the floor press versus the traditional bench press for those working out at home, thoughts and opinions on cluster sets, and adverse health effects when eating close to going to bed. The funny reason why Sal needs new Vuori pants. (4:45) The weird black market for breast milk. (6:04) Sal’s lie controversy explained. (7:38) Dealing with friends and family with conflicting ideas/views. (14:05) Studies with Sal. (23:12) Tesla is MUCH MORE than a car company. (24:34) Adam’s cool guy story. (29:25) #Quah question #1 – Is there such a thing as non-responders to resistance training? Have you ever come across them before? (37:43) #Quah question #2 – What are the benefits of the floor press versus the traditional bench press for those working out at home? (44:18) #Quah question #3 – What are your thoughts and opinions on cluster sets? How are they best utilized? How are they best programmed? What exercises do they work well with? (48:40) #Quah question #4 – Are there adverse health effects when eating close to going to bed? Should you eat dinner hours before? (53:15) Related Links/Products Mentioned Mind Pump’s Black Friday Sale – 65% off MAPS Programs (Promo code “BFMAPS” at checkout) and 50% off MAPS Bundles (Promo code “BFBUNDLES” at checkout) Black Friday Mind Pump Merch Sale Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! November Promotion: MAPS Ultimate At-Home Workout Bundle for Only $99.99 The Art of Happiness with Arthur Brooks Politics and Unhappiness - Art of Happiness Podcast Are high-protein total diet replacements the key to maintaining healthy weight? Tesla set to join the S&P 500 Index in December - CNN MAPS Fitness Anabolic - Mind Pump Media How to Bench Press with Proper Form (AVOID MISTAKES!) Mind Pump 1070: Underground Muscle Building Secrets with Dr. Scott Stevenson How to Determine if You are a Hardgainer Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Arthur Brooks (@arthurcbrooks)  Instagram Mike Matthews (@muscleforlifefitness)  Instagram Conner Moore (@connerwanders)  Instagram JP Sears (@awakenwithjp)  Instagram Scott Stevenson (@fortitude_training)  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. You are listening to the World's Top Fitness Health and Entertainment podcast. This is Mind Pump. It's a global affair. In this episode, we answer fitness and health questions that are asked by listeners and viewers just like you But the way we open the episodes with an introductory portion today's intro was 32 minutes long

This is what we talk about current events. We tell fun stories We generally have a lot of fun after that we answer the question. So I'm gonna give you a rundown of today's episode We open up by talking about the fact that I have to get a new pair of Viori We open up by talking about the fact that I have to get a new pair of Viori jogger pants. You messed them real good. I got I messed up. I got breastfeel all over it. Yeah, because you know, I'm trying to help my wife feed the boy and spill them all over. Viori makes amazing at leisure work clothes with a lifetime guarantee. That's the best part. You guys should return them at any time, get a new pair. They look really good. Justin, didn't you just get something that looks good? Yeah, it is winter.

And so I was looking at coats and they have this new Atlas jacket. That's amazing. And you can wear it like, it's not too hot. You know, it's perfect time to go check that out. Yeah. And Justin looks really, if you're watching on YouTube right now, the handsome one in the group. Yeah, he's definitely the handsomeest one.

Anyway, because you listen to mine pump, you get a full 25% off all Viori clothing products. Here's what you do. Go to VioriClothing.com, that's V-U-O-R-I, clothing.com forward slash Mind Pump, and then you'll get the 25% off. By the way, it makes a great Christmas gift. Then we talk about black market breast milk. People are buying this stuff to build their muscles.

Leave it for the babies, guys. What are you doing? Then we talk about my lying controversy. There's a fan that thinks I lie all the time, apparently, so we talk about that. It's a real issue. Then we talk about dealing with friends and family who have conflicting views.

It is a holiday season, so this might be something you want to listen to. We talk about Tesla being included in the S&P 500 for some reason. They also make a tequila. We talk about that. And then Adam tells a very fun story about his male ego and racing his car. Then we got into the questions. Here's the first one. This person wants to know if there is such a thing as non-responders to resistance training. In other words, are there people who just don't build muscle? The next question, what are the benefits of the floor press versus a traditional bench press?

Third question, what do we think about cluster sets? Like, what are they good for? What are the pros and cons? And the final question, are there any adverse health effects to eating really close to bedtime? By the way, Black Friday sale is here, okay? It's the biggest sale by far, we do all your long. All maps work out programs, every single one, even the newer ones, all 65% off with the code BF.

No more waiting. BF maps. That's the letter B, F, and then the word maps. All bundles. This is where we combine multiple maps for our games. We already discount them, add an additional 50% off with this code, BF bundles. In other words, everything is on tremendous sale. Individual programs, 65% off code BF maps,

all bundles, 50% off code BF bundles, find all of them at maps, fitnessproducts.com. By the way, those codes can be reused time and time again. So if you want to buy more than one program for 65% off, keep using the code. Get them all if you want there is no limit Hold on to the memories What you guys gonna laugh a lot a lot what you're gonna do over so yeah hold on to the memories That's not any better so much really sorry come on Is it that bad so Come on Is it that bad? It's so bad for us.

I feel like there's dogs barking. My mom would never let me see that. She was like, shut the fuck up. She just fucking clap your hands. Yeah. Just clap your hands and fucking mouth it. That's terrible. How he said that to somebody like that.

It was just super tone deaf. Yeah. Glory. Yeah. Glory to you. Yeah, when you first met, I remember what happened, we did an episode and you started singing. I thought you were doing it on purpose. I was like, oh, that's funny. He's like, oh, he's celebrating fun. He's making fun of bad people.

Oh, man. Oh, my God. Oh, my God, that's terrible. Dude, I need a new pair of a Viori joggers What did you do? breast milk Oh really? bro

Every time I hear your bust not with your thickness. No, no, no jogger stretch. I wonder if they cover that in their lifetime more to I got to breast milk You know how frustrating it is to spill breast milk. That's gold. It is gold. Oh my dude Did you spill it? Did you spill it? Is it a double wearable? So I spilled like a squirk, because I was feeding my boy with the syringe or whatever.

But Jessica, so this she was so mad, did she pumped and got like a decent little amount or whatever? She's tired, right? Obviously tired. And I hear her, fuck, fuck, I'm like, why did she spill breast milk? One time that happened at Katrina,

and it was the exact same, she was, I think she was like transferring it into something, and it like slipped out of her hand, went all over the floor. Oh, bro. And I say to you, I don't think I've ever heard so much profanity from Katrina ever.

Yeah, you know, your heart, I tell you, and I'm, I mean, is she pumping yet or no? She's pumping after to encourage more production. Yeah, once I mean, once you get to the point where she's starting to pump. You're a watch the pump, dude. Do it's thing? Yeah, by the way. Yeah, once I mean once you get the point where she's starting to watch the pump do it's thing. Yeah, yeah, it's mesmerizing. It pulls the whole thing. I can't help but think you two Berver try to lay on it to borrow it. Let me borrow it for a few minutes. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, It's for my kids. It's disgusting. But breast milk apparently has got anabolic properties.

Well it reminds me of that. I told Jeff Licks show that they were covering that and this guy was ordering it online from a breast milk bank, but it wasn't a bank, it was from an individual because they don't do that. No, they won't, because it's so necessary and valuable for mothers that don't have milk. Yeah, so if you buy breast milk from a bank,

first of all, you have to qualify, do all that stuff, and then they all pasteurize it. So they flash pasteurize it to make sure it's safe. Well, there's a lot of people who want breast milk and they don't want it pasteurized because they want it natural to have its natural back to. But then you're buying breast milk on the black market. It's a human fluid. I don't really know how you're gonna receive, press milk on the black market. It's like human, you know, that's a human fluid.

I don't really know, yeah, how you're gonna receive it and all that. Yeah, there's this total jibroni dude, you know, that's just trying to get jacked of like drinking some girls like. You watched that random person's milk. Did you watch that show? Didn't you watch? Yeah, yeah, they did the whole thing. And what was it? So I, one of the doctors,

if you're gonna go that far, go buy steroids. Well, dude, what are you doing? They, didn't they test like a, I could have sworn, and of course the documentary, so it could be a little biased, but I do think a doctor came on and they said that they tested all this, you know, black market, breastfeeding, a whole bunch of bad shit. Yeah, I want to say like 50% of it was like no bueno, right?

Yeah, or some cows milk and do it all kinds of the shit, like telling you that it's sick. Like they'll cut it, they'll cut it with like cow's milk or soy protein or it had like bad bacteria in it or went bad. You might have to give that to your baby? I know. Oh no, crazy. Nucle head body bones.

Listen with the holidays, right? So we're here, it's the day after Thanksgiving, I'm in the thankful mood. And I wanna thank all of our drama-free listeners. Oh yeah. And which is 99.99% of all of them. Yes, but every once in a while, we get one of you mother-eifers that are just not this way.

And I- What's wrong with you? So I got this lady the other day. This is like a few days back. Stupid lady. I get it. She comes in the DM and she is, and I don't even remember what the post or what I said. It was obviously in the height of this political climate. Just, this is, it's brought out.

Oh, it was the stripper political thing. It was the, I don't even remember. That was a joke. I don't know, it's something I said first. Yeah. It was a total joke. I don't remember what it was, but, you know, I was getting shit from it in my DMs. And every once in a while, when I'm in a mood, I something I did. It was a total joke. I don't remember what it was, but I was getting shit from it in my DMs.

And every once in a while, when I'm in a mood, I'll fire back. And so I'm firing back with this lady back and forth. And then after it's killed a bunch of my time, and I'm not going anywhere, I'm just like, whatever, I'm done talking this chick. So I stopped the conversation. I didn't even respond to the last one because we were just getting nowhere. We just did not see eye on stuff. And she was making some accusations about us

and our company and who we are that she doesn't, she was completely wrong. So I'm like, I'm not gonna, I don't feel the need to defend myself. So I moved along from it. So the next day I get into work and I'm waiting for Sal to get to work. And I'm going through his Instagram,

catching up on his funny memes and stories. Follows me. I do. Everyone's in my follow and pay attention. And so you had done a post, you did a post last year your last post at this time That you did you were you were telling people that you were moving over to parlor Not that I was leaving Instagram. No, no that you're just moving your some of your content over a parlor

Because it's been censored and you wrote a long old post explaining why and I thought it was a good post and on there I see you've got this conversation going back and forth and sure as shit It's the fucking same lady. And she's firing with you making racist sexist things about our business, trying to say that we were all white males. Our audience is all white males and this is an all white male business company. Not knowing that, first of all, you have Doug, Adam, Justin and me. Doug and Adam, I mean, Doug and Justin, yes, they're white.

Adam and I, not really. But we have, like, 90% of the rest of our staff is female or minority. Yeah, it's like she knows nothing of us. Right, right, so I see. Not that we pick them out for that, by the way. Right, yeah. I could give a shit, right.

But they're good employees or higher. Right, so I see that and I'm like, oh my God, I'm a little annoyed by it. Then, okay, the next day, I totally forgot to say anything to Saladin, say anything to him. Then the next day, I'm in the morning on Brush My Teeth, my sister's messaging background. My sister runs customer service side of the business, and she tells me, she's like, oh my God, I'm in the middle of responding to a couple messages about Sal. And I'm like, oh God, I said, it wouldn't happen to be, and I say the lady's

name. And she goes, oh my God, how did you know? And I'm like, are God, I said, it wouldn't happen to be and I say the lady's name. And she goes, oh my God, how did you know? And I'm like, are you kidding me? This lady has now moved over to customer service and my sister's not dealing with it. And then I get to work. And so I tell the guys, I'm like, Sal, guess what? I was like, and I tell him, I saw the lady on your Instagram

then I talk to Cassie on customer service. She said she's talking dealing with this lady. And then you would like me to go like, oh, have you seen the forum this morning? In the private forum, she does this whole post about how it was targeting me. She was targeting you, blasting you in her own forum. About how I lie all the time.

You just lie, you just like a blanket stain. Yeah, you're just a big liar or whatever. So I'm like, oh, I can't wait to see what people say in the forum. Oh my, that did not go as planned. She had a wild hair. Yeah, really just lots of venom. She got, by the way, she knows Doug.

I guess she was friends with him back in the day. Good job, Doug. Yeah. We did bring that into the brain. We did pick her friends, Doug. All those friends are crazy. But no, she's getting, she gets hammered by people because in the forum, because like, what are you talking about,

you know, what you're saying isn't true, whatever. And so everybody's like, give us an example. Give us an example of the time that you said salis all the time. You're making a lot of accusations. We just want to be clear. Yeah, where are the times he lies? So finally after 100 people,

presser, she picked out the time. Do you remember when we were watching the video, the whale that almost swallowed the kayaker? This is where I wanted to defend her. I was like, yeah, that's right. He lied about that. He was so wrong. And I said, I said, no, I said, no, that that that whale doesn't go hunting big fish. It's a Bailean whale. I said it on the podcast. That's what you're talking about. She's like, you should, you should, he lied because

killer whales and get this kind of whale. I'm like, no, that's a Bailean whale. But anyway, I can find it. And then there was another thing she said was, do you remember I brought that article about San Diego? How the judge ruled that the strip clubs remain open down there, but the churches are still closed? Yeah, yeah. So I said, that was crazy. She's like, he lied about strip clubs being open and churches being closed.

I said, no, it's not a lie, dude. So she totally has no idea. I think she just pissed on literally an article. Yeah, that was the best two examples of cell life. That whales and stripper clubs You're gonna go there like this health and fitness podcast That's it your share our opinions all day and you're gonna go after him being a liar for strip club Not a whale expert. Yeah, you just stop. Hey, you stop acting like one bro. Damn, you know, I guess you're right

I'm gonna take a lot of I'm getting tired of that shit push Somebody off you just say that cuz I know I was at the Amazon and they heard DMs like firing it up. Like yeah, he lies all the time to me. I can't get him to stop. It's a good time. You just go with it. That's what I think is the best is people

that ingesting out one the other day too about me about talking too much. And I'm like, wait, hold on, someone told him you, you told him. Yeah, yeah, well they were just saying that like, how do you feel about like, does Adam realize he talks about himself all the time or something like that?

I'm just like, I tried to turn it into, well, Adam needs to talk to Adam about that. That was a private text between you and I. Yeah, that's you. The one did that. A most self-conscious. I should have been aware it was Salami Stabona. Oh, good.

You're alias. That's hilarious. That's hilarious. My favorite is when people complain to me about you guys. But they think I'm gonna do. I love that why I always like I always bring that to the surface because they think like we're gonna Have this little like you know like conversation like talking trash about you know what that is like I'm gonna Tell them right way like we're pals. I know that you're right You know what that's the same. That's just like you know

It's like when your kid comes in like he's trying to get away with something about the other parents said no to like the two parents Are fucking talking. It's still like good. So you have to say inside joke. You're like, no, no, no, no. I'm gonna tell them everything. That cracks me up. Oh man, yeah. No, people are funny, dude on the internet.

They're really pretty annoying. I get some pretty interesting comments. The worst are on YouTube. I don't even read those anymore. No. Because it's always about how buffed I'm not. Yeah. Well, I think people are just angry.

I think this year too, this year has just brought it out. I mean, everybody that I've talked to, is just like, never once have I felt, at least in my 39 years, have I felt like we have drawn a line in the sand about like, who saw you? I know a lot of people that have friends that they have lost this year because of like politics and shit like that.

It's never been so divisive ever, I think. It's just a hilarious to me that you think that like whatever you're reading or listening to is a hundred percent fact. Like you gotta check yourself. Yeah, because like any thing that you're consuming has a bias. So you have to admit that right away.

That's why I'm not like, I'm really uncertain at the end of the day, but I tend to believe and be swayed in this direction. That's why I'm not like, I don't, I'm really uncertain at the end of the day, but I tend to believe and be swayed in this direction. That's where I'm at, but I know that it's, based off of logic and common sense, I'm going to lead with that. Yeah, and you also have to own a few different things. Like if you're willing to throw away friendships, relationships, because of politics or opinions on different things. Your priorities are in the wrong place. They totally are, look, I'll use an example that has nothing to do with those two, with politics

or all that stuff. I'll talk about the field that I am most passionate in, that I've worked in the longest, which is health and fitness. And I have family members who, I mean, I can objectively say, are shortening their lives because they eat terribly, or they smoke cigarettes, or they don't exercise. These are people in my family. Now, am I gonna be such an asshole that I'm gonna hammer them so that I ruin my relationship?

Or am I gonna allow them to live their lives? It's their journey and cherish what I can foster with them. When I go to my parent, you know what I used to do when I first got into fitness? When I first became a trainer, I would like take stuff out of my parents cabinets, like, ah, you guys shouldn't be, and it was like straining our relationship

or they were like hiding food for me. And I'm like, that's not good. That's not good at all. It ruins the relationship between us. And so it's like, okay, they're gonna live their life. That's their life to live. I have to accept that if I wanna have this relationship with this person. And it's like, okay, they're gonna live their life. That's their life to live. I have to accept that if I wanna have this relationship with this person, and it's like that with all of that.

Yeah, it's like understanding that they're coming from, allow people to have different opinions and move on with what you're doing. Like just focus on whatever's making your life better and acknowledge other people have other ideas. Now, did you guys have any rules set for this Thanksgiving? Did, like, so, I mean, because it's so heightened right now, like, did you guys set any rules with family ahead of time?

Like, listen, this Thanksgiving word, it's about a family, it's about us, it's not about politics, it's not about what's going on with election bullshit, it's not, have you, did you guys set rules like that? Or are you just gonna roll the dice? We're isolated right now. So, because we have the baby and the, you know, everything's, you know, the way it is. So, just so because we have the baby and everything's the way it is,

so just Jessica and the baby. But normally with my family, at some point, topics are gonna come up that are controversial. I'll say this about my family, I love so much. My family values the tightness that we have so much that we could argue and fight and whatever. And it's never a question that we're still family and at the end of the day,

we're gonna hug each other say goodbye and it's not gonna be that big of a deal. So topics in my family do come up and we do get into these big whatever. And at some point, all of us realize like whatever and we just stop the conversation. So we don't ever really set rules like that with our gathering.

What about you, Justin? Yeah, so it's sort of an unwritten rule, but now that we've gotten enough scuffles about, like politics or like other ideas about, like, you know, COVID or whatever, like all these things going on the world, we've kind of come to understand that, okay, we're just gonna like keep all of that out of here. You know, we're not gonna do that, it's gonna ruin the vibe and the environment. It's you and your brother that are at that, okay, we're just gonna like keep all of that out of here. We're not gonna do that,

it's gonna ruin the vibe and the environment. Cause it's you and your brother that are at odds, right? With it, right? You guys are the ones that are polar opposite you and your brother? Yeah, and the thing is like, we, again, there's differences of ideas and perspectives, but we're not that far off. It's just a matter of like,

there's a few things that are very divisive, you know, that we're gonna bring up. And, you know, and then my dad and him were a little bit more at odds with it and would jab at each other more. Like, I wouldn't jab, we'd have good conversations, like we'd have really like intense conversations, but then it would like sort of let the air out of the awkwardness of it, you know what I mean?

Versus where it was more, you know, not healthy environment, the way that they're both kind of like chipping at each other. So I actually step in when they start doing that and I make fun of both of them. And that's my move and then it diffuses it. What about your family? You know what, they're not very political, dude.

It's actually been, it's more my friends, right? So there's my closest friends. You guys are so close, right? been, it's more my friends, right? So there's my closest friends. Yeah, you guys are so close, right? Yeah, it's actually kind of cool. I've been really, I mean, we're very different. This year for sure, and it's like, I mean, we go back till we were kids, right? So, you know, I've known these two guys forever.

And it wasn't until this year, you really realized like, wow, how different we really are. Like, there's a lot of stuff that came up this year that we just don't agree with at all. But what's great is that we are so close that we can get into this like really heated like thread back and forth. And what I like about it though is that,

you know, I have a lot of, my buddy who I have the most opposing views too is a, you know, high school principal has got his master's degree from up north. Really, really smart guy. I like to actually battle with him because I'm very open-minded to have my mind changed. So even though I'm arguing with somebody, I'm not digging my heels and of like, you can never change my mind. Like, come at me with what you're best. You're a compelling fact. Yeah, exactly. Let me hear your best argument for why you think this is good or bad and you know, I'll go back.

And so we do, we go at it back and forth. And at the end of it, we always end up being like, okay, how the kids do it and we transition out of that. And then after that, it's like kind of lighthearted jabs. You know, that's when it's fun. Yeah, yeah, you know what I'm saying? Like I call him a communist all the time. So I'm like, so we know, and he does that all the time.

You know what I'm saying? And so we go back. That's always fun. Yeah, we're playful about it. And it's not like this angry. We don't want to see each other. Don't talk to each other. And because he's intelligent, I really enjoy that we have opposing views.

Because I feel like either one, he does change my mind about things or just strengthens my argument on my point because I have to defend myself. And so I like it, I enjoy it. And that I think is healthy and okay. And then you have an example, like my sister was sharing me, sharing with me, I was telling her this exact same story and her best friend and her are completely at odds

with this stuff. And they go all the way back to childhood. And she goes, the difference is though, she's not read on any of it. So she's like, she'll be, and she's loud about it. She'll be loud about something, and then my sister will challenge her, and then she has no response,

except for getting angry about it. And she's like, listen, like, she's like, I don't like talking about politics with you and I stay out of it, but if you're gonna be this loud about it, don't you think you need to at least read up on what you're talking about? Because I've read what you're talking about,

and let me tell you how it really is and then she doesn't know what to say and it's like, you know, that's where it can get annoying is if you have somebody who's so passionate at one side or the other but then has nothing to support it with. Tell me what to be angry about. You know, like that's just the sentiment.

I see this all the time, it's frustrating. Yeah, you know, they do sit so Arthur Brooks, he's got this great podcast, the art of happiness, I think it's called. Did you just do a show with him? I did, it's, it's, it'll be airing like a week or two, he had me on his show. Oh, cool. Yeah, love the guy.

He's such a smart dude. And so like one of the most connected people ever, like the guy speaks at the White House and meets with always amazing people. He's a social scientist and he did this podcast where he talked about studies that show that people who talk about politics all the time are annoying as hell. Everybody thinks they're annoying. Even people who like to talk about politics don't like other people who like to talk about politics.

So as I'm listening to it, I'm like, I'm feeling targeted. I mean, I'm like, I'm married as a mother. I'm married as a mother. Oh, dude. Yeah, I texted him afterwards. I'm like, did you make this episode for me? We sort of laugh, you know? I guess it is annoying, you know? When you do the-

It's so much like the sports for nerds analogy that I've given about it. It's just, if you're not, because I feel like you're typically one or the other. Like if you're not that guy who's heavy into politics, then you're the dad who's like heavy into sports, and then you defend your team at all cost. And why they're better.

There are a few people that I like to mess with and go back and forth. Mike Matthews, love going back and forth with him on the stuff we disagree on because he can take it and so can I. So we'll hammer each other. And he's really intelligent. He's very smart guy.

Connor is a great guy too. Connor, he's got a podcast also. I've been on a few times and him and I will disagree on Market economics. So he's like super he likes much more regulation and much more free market And so we'll go back and forth and him and I were talking recently and so we messed with each other Just give an example the stuff that we'll do He we were talking about like natural ways to raise testosterone And so well you could also

Have a more of a free market approach because that'll raise your testosterone So we just mess with each other about stuff and it's fun, it's fun to do that, but otherwise it can be pretty damn annoying. Anyway, I wanna talk to you guys about another study that came out recently, so it was in Science Daily on protein intake. So this study has confirmed what a lot of people

have been talking about for a while, which is that protein, a high protein diet, increases energy expenditure. So let's say you eat a 2000 calorie diet, that is low in protein, versus a 2000 calorie diet that is high in protein. The high protein diet will result just because it's got higher protein, will result in higher energy expenditure, increased fat oxidation, and more of a negative fat balance. So in other words, all calories are not created equal in the sense because protein calories encourage calorie burning.

Whereas others don't. Is that because of the thermogenic effect of it? And the digestive process, just because it's more work for the body to convert it? Yes. So it's got a higher thermogenic effect. It increases energy expenditure. And then of course, on top of it, you have the satiety effects.

When people increase their protein and take, they naturally tend to want to eat less also. Which I thought was pretty interesting, but this is pretty cool, right? Just have people eat more protein. And see what, and this is a strategy I deal with clients towards the end of my career. I started just, this would be like one step. Just to eat more protein. Yeah. And see what, and this is a strategy I deal with clients towards the end of my career. I started just, this would be like one step,

but just to see your protein. No, no, we just talked about that. Nice idea to do that. See what happens. Did you guys see Tesla getting released to where it'll be? Is it S&P, right? 500 worry, like if investors that write DUNG? S&P.

Yeah, so they're just gonna be in the S&P 500 now? Yeah. So I got, there's people that believe. Tesla's weird. There's people that believe that is gonna go three the S&P 500 now. Yeah. So I got, dude, there's people that, please. Tesla's weird. There's people that believe that it's gonna go three X from where it's from. How? They think, don't they think he's gonna be

like one of the top three, like in terms of like, Bayzo's and all that of richest people in the world soon? But how though, it doesn't make any sense. It's not like it's this, it's like a quarter of the fraction of a size of like general motors. I mean, are they that profitable?

I don't think so. Making batteries is another move now, right? It was another initiative. And then also remember the tech, I mean, it's like a total tech company. It's like a startup. And so think of the marketing, we talked about this, what they were,

what they were starting to put in a car is already, which was this ability to be able to track everything that you're doing. No car will do that better than Tesla, by the way. It's a driving computer right now. Yeah, the analytics, yeah. It'll be able to sell. So think of how valuable it's going to be

to be able to track everybody's, every move they make, where they drive, what stops they make, like where they fill up on gas, what grocery stores they parking. Humans of the new commodity. My conspiracy theory, cacles are shaking. I know, but I mean, just,

to me, that's where it screams more than just a, you know, a automobile business. It's not a GM. True. You know what I'm saying? And bro, it's five, right now, as of this podcast, like $560 a share.

People think three X, two. So we get 50, it's gonna be like Amazon. It definitely wasn't because they just released their own tequila, you know? Wait, I can't be it. Yeah, Tesla has a tequila. I saw a lightning bolt.

I saw a Brendan actually got it. Yeah, and it's, I'd be interested to see how it tastes, but I'm sure it's good. Elon is, he's so cool in the sense that everything, everything he makes is like, people want just cause of tam. You know what I mean? And he does stuff that's so smart from a marketing perspective. Like, didn't he make the Tesla,

which I don't know what model was, didn't he change the price to $69,420? So $69,420? I did it. No, I guess he did. I did not know that. You didn't know that? That's gotta be a myth.

Look at that, I've done. Look it up. No way. He did it on purpose and he did it as a joke. He does shit like this really? Yes, I wouldn't pass them though. Yeah, I mean he had those like all those software updates We can get him to dance and like the cars Lucry speed mode like he does really yes 69,000 420 get out. I want to see this okay Look it up dog. Where did you hear that? I've never heard you say that

Somebody posted it for 20. Yeah, that's funny. Am I tripping? I'm not tripping dog. Come on. Hey more fucking lies No more more of your lies. Watch this. Yeah, you're giving this lady fuel. No, no, no, no, no, I'm gonna look at our bro Bro, don't give me some give me some way. Don't get caught in another lie, dude, right? right. Elon tweets the Model S will be priced at $69,420. And it says here, this is in tech crunch because he's a child. Exactly. Yeah. And look at what he says in his tweet. This is, yes, he, there it is.

What does it say, Doug? I can't read from here. The gauntlet has been thrown down. The prophecy will be fulfilled. Model S price changes to 69,420 tonight. Yep. That was his tweet. Yeah, oh, that's just one month ago. Yeah. So this is somewhat recent.

Yeah. No shit. I did not. That's so funny. He does shit like this. I like him bro. I do. Like, let me ask you a question. Do you think Tesla would be worth $580 a share? If it wasn't Elon? No. Why do I think bro, I do. I don't know. Let me ask you a question. Do you think Tesla would be worth $580 a share if it wasn't Elon? No, well, I think today, we've talked about this before, I just, we're in a different time

where you wanna know who's running the company. So you know more about these companies. Yes, I mean, what else, he's still into the bor, like he boring holes underneath the, like trying to create a whole nother way to travel to his factory. Hyperloop. Yeah, and then he's also doing SpaceX on top of that, underneath the like trying to create a whole other way to travel to his factory. Hyperloop. Yeah. And then he's also doing a space X on top of that.

And then what was the other thing that he was doing? There was one more thing. Neural link. Neural link. Yeah. Exactly. That one scares the hell out of him. So if that's all connected to the Tesla stock, I mean, I would think that there's your, there's your readout. I don't think it is connected. No, no, no. No, it'll be different. Yeah. It's funny about this. It's like people are like, you're gonna track me through my phones. You're gonna give me a vaccine or whatever. Hell no, you could track me, you know, no way. And then Elon's like, we're gonna go,

I'm gonna put a chip in your head. We're gonna put computers in your brain. Okay, I'll sign up for that. Yeah, he's cool though. He does 69 for 20. Yeah, that's exactly what it is. Elon, Elon. He's like, he's Tony Stark, dude.

Did you see the JP Sears and his buddy that he's had the comedian he has all time on it right now? And they did the one and he said the guy said he did a floppy disc in his back. Yeah. Yeah. Yeah. Remember the trip.

I just put a floppy disc. That's hilarious. Yeah. The content that they've been putting out, lately, bro, has gotten me. Hey, speaking of cars, you were gonna tell a story about you racing. Oh, God, you're gonna sell me out like that, dude.

I don't know if I was gonna share that story. All right, this Adam's cool guy story. Come on. Okay, so Sal sent a text over the other day that was the expensive car thing. Remember what you sent over? Oh, this investor said you should not spend more than what was it? 10% of your grossing car. Yeah, something like that, right? So if you make 500 grand,

then by a $50,000 car is the most expensive car. Right, right. So, you know, I know, you threw that to the shimmy. No, no, he sent that the morning, the morning after I raced the rover, right? So here's, and so that's Katrina's car, right? That was a Christmas gift like two years ago. And you know, the average person would be like, that's why, it's a waste of money to blah, blah, blah, blah, blah. But here's the thing, if you didn't have that, you wouldn't have been able to experience this moment

that I got to experience that was worth the sticker price in itself, but so I'm driving to pick my sister up from the airport and it's like, I don't know, nine, it's really late at night, so there's hardly any cars in the road, okay, so let's just say that. And I am coming out of my neighborhood, I'm heading down the expressway and I'm right, I'm two lights from getting on the freeway.

And I'm like, it's late at night, I'm like pajamas and beanie and I think I'm right, I'm two lights from getting on the freeway. And I'm like, it's late at night, I'm like pajamas and beanie, and I think I'm listening to country music, and you know, they get the car seat in the back and shit, and it's like a nice night, so the windows are down a little bit, and I probably listen to my music a little bit louder than normal, and join my me time, right?

And I love driving this car, this guy, I mean, the Range Rover's like one of my favorite cars that I've ever owned that I love the drug. This thing just handles amazing, and it gets on it. And so up rolls this young guy's probably, you know, in his early 30s, maybe in late 20s and he's driving a BMW 7 series.

Yeah, show him what time it is. No, I didn't, that was definitely. That ring, so. And I'm not really fully paying attention by semen in the corner of my eye. I'm actually still into my music. Never raised the older guy in a car. So I learned that as a young man.

So I'm always curious. So I'm like, I'm actually just looking at the stop light and I think that it's my turn to go. So I start to inch forward. So he must have thought that was me like, be creeping on him. Right, creeping on him to edge up on the lighter with that. So when the light goes green, he just gets on it, dude.

And that's the seven series is either a eight. Isn't that like, that's like a V8 twin turbo? Is that 400 something horse power? Oh, the big, the big seven series BMWs are quick. Look up what it is, though. I think they're, it's a V8 twin turbo. I think is what is in that. It's a, it's a fast car, right?

So I shopped for one of those a while back and really liked that model. So he pulls up, young guys listen to rap music loud and you could tell he's like, rap versus country. Yeah, it's just the line of the sand. So he gets on it and you know, I'm like, oh, this is perfect time. Yeah, and he's tickling your fridge.

Oh, yeah. And I just go a little bit. Yeah, and you know, I, I normally drive the truck or the little Mercedes around most of you. Is it, it's a V8, but I think it's a twin turbo for the X7, one or whatever it is, right? Not the X7, excuse me, the seven series. What is it, Doug?

I don't know, let me look. Oh, okay, sorry, sorry. I thought you had it already. They're at V8 powered 750i. It's just a 4.4. You're trying to make your face look like a real drive. No, no, so anyways, he takes off, right? He gets on it, and so he's got a 4.4. You're trying to make your face a little drive. No, no, no. So anyways, he takes off, right? He gets on it.

And so he's got a good, like, I don't know, few hundred feet head start before I even realize that, oh, we're going to get on this, right? And so I freaking, I dropped the thing over to sport mode and just step on that rover. And you see, and he's not letting up at all. And it only takes, I don't know, a few hundred yards. And I'm, I catch up to them and blow past them and then up is the next light before we get on the freeway. And so, yeah, so we lock up and he's like, you could tell he's a young guy.

He got so excited like the old dad with the fucking car seat. He was like, he was looking at me like, holy shit, like that thing's that right? And so we go to get the car seat on the back. Yeah, car seats on the back and everything. So we laid it night the car suit the back. Yeah, yeah, car seats on the back and everything. So that we laid it night, put sunglasses on. We get, we get on that on wrap, dude. And so we, we, now, now it's fair, right? Cause now we know it's on, cause we both were racing right here.

And it's, you know, no one's on the freeway. We're, and with light turns green, we turn on the on wrap. And I'm on that shit. Before I mean, not that on wrap, that car is doing 110, dude. So within a quarter mile, that car is over 100 miles an hour. Now, so, and he doesn't even come close. And you just see me pulling away till I'm about 135. I look down at it and I'm just smoking in that car.

That thing, and I tell you, I haven't had it in a adrenaline rush. Feeling like that? I can't even tell you the last time I felt like that where I was like, my heart was racing like crazy. And I had this big grin on my face and I'm like, worth it. Yeah, worth it. Yeah, worth it, worth it, worth the sticker price. 100%. I came home and made love to my wife.

Yeah, you're a big state. You're gonna get five minutes of love in a god. But I, that was literally that late night, it was like 10 o'clock or whatever time it was, and then first thing in the morning, I wake up and I get that text message from Sal. Right away, I think, fuck you, bro. You don't know me.

Yeah, you'll never know what it's like to feel that feeling right there. I know exactly what that, that's the male ego. I have it, it's very alive in me. This is why when I hang out with you guys for too long, we do stupid shit. Like that, that's all funny. Remember that time we were in the parking lot?

I know, I'm gonna get somebody DMing me about how your response will that one. Super, that of you. Dude, we were in a parking lot. I know, I'm gonna get somebody DMing me about how your response will that work. Super, that. Dude, we were in a parking lot going to be in a podcast. And in a rental car. In a rental car, just like, just, I don't know what happened. Okay, so let's just start driving on the biggest child.

Curbs and shit. It wasn't you, but all of us were down for that. Yeah, come on man, I'm just. I'm not kidding though, I really had this adrenaline rush from it that I can't recall the last time that I had like my heart racing like that and pumping and goosebumps. All of that was like, oh, oh, I love the feeling. That's my dad, my dad's always been like that.

Like if I had my friends over, my dad would come start hanging out with us. And at some point it would turn into like a pissing contest. And my dad would beat everybody, you know? And I was like, God, man, stop. He would take us outside, but can you lift the shovel by the end, put a brick on the end, see if you could lift it, nobody could he would do it.

And I'd be like, well, you're dead. Like, come on, dad, leave us a lot. Well, I just remember being eight. So when I was, you know, 16, 17, 18, I was driving around the souped up, you know, accurate and tegros that I had put a bunch of money in the motor and stuff. And so, yeah, any chance I could and tegros that I had put a bunch of money in the motor and stuff. And so,

Yeah, any chance I could get to race anybody, I was excited. And heaven forbid you pull up next to like an older guy that was in like a sporty car that would be willing to race, you get so excited as a young guy. So I felt, See for me it was always the drag racing part. It's that initial like off the line kind of a feeling that rush was everything for me.

So that's why I got like the muscle car, the muscle truck where it was like, it was all torque. I mean, I was like, I would just smoke people for maybe like, you know, 100 yards and then boom, done. It just passed me. Dude, you know cars are fast nowadays. Like so, I'm, because when I was a kid, when we were kids, it's there to 60 and like under six seconds for normal car,

it was considered pretty quick. Yeah now Like I'm not even exaggerating you buy a minivan. They got some of them are almost that fast You know what I'm saying? Hey, here's this guy still big I'm always trying to make a case for a minivan He's please play Ali you plug in your lecture guitar easy Who's been planning seeds for the last year and a half, dude. So when he rolls up to work one day, we'll be like, oh, I guess it's kind of cool.

You know how to give it shit. I got the suburban anyways. I don't even care. But they make them hell of fast. The cars back in the days were not nearly as, although there were some fast ones. You guys know how fast. Remember the Lamborghini Cooontalk?

That was like one of my favorites. You remember that? Yeah. That was the car. That's still a fast car. I saying it's 450 horsepower for that then range was face 550 do yeah, I know just straight moves Yeah, it's pretty damn pretty damn fast This quas brought to you by organify For those days you fall short on getting your organic veggies or whole food nutrition

Organified fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge. Try Organified, totally risk-free for 60 days by going to Organified.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. First question is from Josh Korb. Is there such thing as non-responders to resistance training? Have you ever come across them before?

I would say non-responders. Josh Korb. I think if your body doesn't have the ability to adapt to stress, you're probably in a really, really bad position. Everybody's body. I mean, there's an exception to every rule, right? Not a non-responder. Like, that would mean no response whatsoever. Have you ever trained someone with a bad build? No, I mean, there's an exception to every rule, right? Not a non-responder. Like, that would mean no response. What's if you ever

trained someone with a bill, no, I mean, my point is that there's always, there's, there's somebody out there with some degenerate disease that doesn't allow them to build muscle. degenerative. They could be a degenerate also. There's probably someone out there that had, there's a degenerate also, affected his personality. Hey, that's what I can't build any muscle. You have 15 beers this morning. That's all right. No, it's okay. There's always gonna be that person, right?

There's somebody out there that just can't. But I mean, everybody that I've trained, that's not the reason. There's normally other reasons why that person is. And we all, I mean, I remember thinking that I was this guy, right? I mean, I'm sure you did too. I'm sure all of us went through a phase.

Mr. Pro, Physicom better at some point, right? Yeah, I believed at one point that, you know, I wasn't gonna build muscle or couldn't build muscle or it was a non-responder or a hard gainer, right? Those all kind of, they felt that way. But more often than not, it's something related to your program or nutrition. I mean, it's almost always one or the other

or more likely both if you feel like you just don't respond. Like a sleep, that would be the other one. I actually trained people who just, they did good diet, good training, couldn't figure out why they couldn't build muscle, finally gets the conversation about sleep and it's like, oh, you're up all night playing video games. Let's get some sleep and see what happens. Yet usually non people who think they're non responders, it's because they're doing something wrong.

In fact, I'll say this right now, if you think you're a non responder, try following a program like maps and a ball, and then send me a message and let me know if you still think you're a non responder. Proper workout programming makes such a tremendous difference in terms of how much muscle you build. Now there is a spectrum, there's definitely a spectrum. And the spectrum is this, right? On the left of the spectrum is people who just, they build muscle very slowly and it's very challenging for them to build muscle, extremely challenging.

On the right are the genetic freaks, the people who build muscle like it's their job. They just, they look at exercise and they build. Yeah, just, those are your professional body builders, typically your high level athletes, like we all maybe have met people like this in our lives or just insane how they build muscle. Most people are nowhere near the left or the right.

Most people are somewhere in the middle. I'd say like 85% of us are nowhere near the left or the right. Most people are somewhere in the middle. I'd say like 85% of us are more in the middle and maybe 1% is at the very, very ends. So the very middle, we all build some muscle, we all get stronger, we all burn some body fat. But if we don't do the right programming, we don't eat right, it's not gonna happen nearly as fast. So the non-responder argument when I hear people say,

I'm a non-responder. I look at their workout, I look at their diet, their sleep. You just been doing the same thing too long for the most part. Most of these I've run into, it's like they're spinning their wheels. And they keep applying the same programming, the same nutrition, and they're thinking that they got to do a more disciplined job, and they got to intensify it a bit somehow, but they haven't really branched out of that,

a playbook that they've had forever. And so, too, a lot of times, you gotta provide a new stimulus for your body to react to, and that takes some work. So, you do have to be able to have some knowledge or have some direction in good programming that'll take you in a different position. I find this really common with under-eaters,

like people that just grossly under you. This was me, like until I started like tracking my food and calories and then started to wear things like the, you know, back then it was the body bug today. They have the Fitbit and Apple Watch to get an idea of like, what is my body burn? I have no fucking clue back then. And until I did that, I didn idea of like, what is my body burn? I have no fucking clue back then. And until I did that, I didn't realize

like how grossly under-consuming I was. I mean, I was just an active kid. I played sports, I loved to move around. Fast metabolism. Yeah, fast metabolism. And I trained hard when I did lift. And I just, and I thought I was eating good because I was eating protein.

And I was eating the, and drinking the protein shakes and eating the bars, but it still didn't matter. It was adding up to like 2,200 calories, 2,500 calories. Maybe a high one, 3,000 calories. That would be a high day. When my lowest burning day was 4,000, you know, 4,500, 5,000 calories because I was so active. And when you were under consuming that much for how much you move

and burn, it's really hard for the body to adapt and build muscle. You're just not giving it the building box. You may be sitting in the right signal. So maybe you are following anabolic and you're like, Hey, I'm following one of these great programs and I'm still not seeing more muscle build. The next place I would really look is nutrition because I think that's the next common place that people are just under-reporting. Yeah, that happened to me as a kid. I'd be like, oh, I need to be protein. So I'd eat like a turkey and cheese sandwich, you know, like with just the sliced bread and

I'd have like two slices of turkey. And I remember when I first became a trainer, I started to learn about tracking and I'd be like, okay, let's see, I'm a hundred and at the time, I think when I first started as a trainer, the 185 pounds and I was like, okay, I need see, I'm 100 and at the time, I think when I first started as a trainer, I was 185 pounds and I was like, okay, I need to eat 185 grams of protein a day. Let's see what that looks like. And I would add up my sandwiches, you know, and they'd be like 15 grams.

Like, oh yeah, I need to, I need to definitely change the amount of food that I eat in the calories and the protein that I eat in order to hit those targets. So that's a big one, but the bigger one that I see with more people really is their training. You know, I'll have people come to me and say, yeah, can't develop my butt, can't build my arms. I'm not getting stronger. What's going on? I look at the routine and it's usually some kind of a body parts split Maybe too much high volume or maybe they're going to failure too often or they're doing lots of machines.

Hit training. Yeah, and not the right exactly. Not the right kind of work at all. And that's exactly why I designed the original maps program, which is maps and a bulk. I literally designed it specifically for people who have trouble building muscle. Follow that program. It's good workout programming. It builds muscle on most people.

It speeds up the metabolism on most people. And here's the thing, non-responders for fat loss and my experience tend to be the similar to the non-responders to building muscle. Both of them have trouble positively affecting the adaptation process. And it usually has to do with diet, training or sleep. Next question is from Thor Davey.

What are the benefits of the floor press versus the traditional bench press for those working out at home? You guys ever trained the floor press consistently? Can you work out? I have, not consistently. So I did it for a little while when I was trying to get to a 400 pound bench press. I never got there.

I got up to, I think, 365 or something like that. But it did increase my bench press. It did get me to add another, I think it was like 10 or 15, which is big number when you're reaching your limit with the bench press. And the benefits that I saw from the bench press, from the floor press were this. It negates the leg drive.

So it's all upper body pressing. Right, isolates it. Yeah, people don't realize that when you do a bench press, when you're maximizing your strength, there's a lot of leg drive that's involved. It's just activating those legs. When you're on the press, when you're maximizing your strength, there's a lot of leg drive that's involved. It's just activating those legs. When you're on the floor, you can't. If you do, you end up lifting your hips off the floor, so it's all upper body. It also forces you to pause at the bottom and focus on lockout. Lockout is the top of a bench press and for strength athlete,

so floor presses are super popular with power lifters. Super, it's a staple exercise for power lifters, specifically to train that lockout portion of the bench press where a lot of these guys will miss a top lift because they can't get that last two inches of their upper. Yeah, and I think that's probably why I didn't stick with it in my program quite as much.

The lockout for me was never really the issue. It was mainly like at the bottom portion of the lift that I struggled the most, but this is definitely one of those I see like in power lifters do a great job of this of taking like components of that entire lift and kind of breaking it apart. And so this definitely like works specifically

on that lockout portion and stabilizing and digging your way out of that position once you stall. So I think this question is coming from somebody who isn't necessarily doing it because they are trying to find better benefits, but maybe because they have to because they don't have a bench. Right. They're doing a home workout and they're doing floor process. So your limiting range of motion is gonna be my critique.

So, and it is. And so, I don't see a lot of value for the floor press for most people, unless it's like a sticking point of power lifter and it's a very specific reason while you're doing this exercise. I don't see a lot of benefit into intentionally incorporating it for most people. And if you're asking this question

because you don't have a bench, and so of course you get on the floor and you press, and so you're limited because of that, then I've had this before, we're clients are in a hotel room or they don't have that and they're like, what do we do? So what I do with them is actually like a floor press, but then right before or right after,

so you can do a pre-exhaust, or you can do it after you do the floor press, I actually flip the dumbbells on their heads and actually have them do really deep push-ups off to offset it, right? So I take them through that full range of motion because I wouldn't want them to train off the floor all the time and shorten that range of motion up. I would prefer that they go really deep and through full range of motion. So one of the best ways to do that for a push-up is to elevate your hands so you can go even deeper on the push-up. So I would do those back-to-back. Yeah, now, yeah, I'd say I agree. I'd say the most carry-overs to increase your bench press. Here's something else you want to keep in mind.

I've heard people say, oh, it's safer on the shoulders. Not necessarily because you're on the floor, and it's a big hard, you know, wide floor, whatever. I have found it in myself to sometimes limit my scapular movement or mobility because I'm on the floor, because I'm on a bench, my shoulders are a little wider than the bench, so my scapular can fall together a little bit. So pay attention to that. If you do this, you still want to have your shoulders pinned down and back on the floor. Otherwise, you end up pressing with this rounded shoulder, and that can cause problems.

If I had the option, I would have, if this is my client and you were asking this question too, I would actually have you get, if you, you know, maybe the bench is really expensive, I'd have you get a foam roll. And I actually have you put the foam roll down your spine and actually- Or actually-

Yeah, yeah, and bench off of that. You know, bench off the foam roll because that addresses your point, so, because I agree, laying flat on foam roll because that addresses your point, so I'll cause I agree. Link flat on the ground will flatten out your back and a lot of times promote the forward shoulder because it's really tough to retract and squeeze in that position on the floor.

So I would like to see that client on a foam roll over the floor. Next question is from in Joy 5. What are your thoughts and opinions on cluster sets? How are they best utilized? How are they best programmed? What exercises do they work well with? Who was it that we had on here? Was it John or member? Was it John Meadows or was it Scott Stevenson? I think it was John Meadows. Was it John Meadows? It was one of those two. I think it was Stevenson. Yeah, it was either Stevenson or, and I had to be honest that before that,

I hadn't really incorporated him that much, and I went on a kick after we had them on the show. This was like a year or two ago, and I really enjoyed incorporating them into my routine. But like anything else, the thing that I always, you know, warned people with exercises like this, or techniques, there you go, techniques, the better word, techniques like this,

is that we do it and you're like, just like me, I was like, oh wow, I got a nice response from it. Notice a little bit of gains in my, I was using it for my arms, like bicep curls, I think that was the example he used with, oh, you know, to arm day tomorrow, I'm gonna do that and I really liked it. I know, it's arm day tomorrow, I'm going to do that. And I really liked it. And I did it for a few weeks and saw great results from it.

Yeah, I would say that your, so first off, a cluster set is doing a set to fatigue, pausing for about 10 seconds, and then seeing if you could do more. So that's what a cluster set is. I like them for hypertrophy. I like them for hypertrophy. I like them for the pump, but Adam makes a great point. You get stuck, if you stick to it too long, it stops working. It's a great technique to inject into your routine

when you haven't done them in a while, especially if you're in a phase like phase three of MAP's endabolic, for example, is more focused on the pump. I like cluster sets for the pump. They do work strength stamina. So for performance, you build a little bit of strength stamina. I like to program them at the end of a workout,

not necessarily at the beginning of the workout, and exercise-wise, they tend to work better for isolation movements than compound movements because there's so much fatigue involved. When you do these with compound movements, your form starts to break down. And then, you know, with compound movement. I would not recommend these for squatting,

dead lifting, overhead pressing. These are great for bicep curls, taterals. Yeah, try to push down, laterals. It's an interruptor. I mean, like a drop set or like strip set, or one of these similar. Other techniques that are somewhat similar,

but they're, you know, they're fun. And so I think that there's no harm in incorporating other techniques that are somewhat similar, but they're fun. I think that there's no harm in incorporating if you've been in the gym, you've done all the foundational things and it's something to place in there for a short period of time. I think it does provide a new stimulus. That's good. What I liked about it, right?

I believe in, by the way, there's lots of different protocols, right? So depending on who you're talking to, will you get a different prescription of, this is how to do a cluster set, right? Because I'm sure someone will hear this, be like, that's not how it's done, it's done, it's done like this. I believe the way Stevenson or Meadows, whoever it was that we were talking to, I think the way he did it and the way I went and emulated afterwards was, he does, you pick a weight that you could do eight to 10 reps with, but you stop it for, and you stop it for, and then I think you rest for five seconds in between.

Now what you find is that. You're doing way more, right? Yeah, you end up doing way more. So a weight that you could do like eight to 12 reps, you now, you do them in blocks of four with these little five second rest periods in between. And what you find out you end up doing is instead of doing eight to 12,

you end up can do 16 to 20. Yeah, 16 to 20 for one set. And so that's kind of cool. It's, you know, so you end up getting, and that's where the real benefit comes from. I mean, when you talk about volume, you end up increasing the amount of volume on that exercise. It actually, the way I programmed them in

is it replaced my bicep workout completely. It wasn't just an extra, it was just like, okay, if I'm doing bicep, this is all I'm doing for biceps. I literally just did cluster sets for my bicep for a good three, four weeks in soft phenomenal results because of the increased volume, because if I was just doing straight sets,

and with that type of weight, I would have only been able to do eight to 10 reps for three or four sets, where because I was doing it with the cluster sets, I was able to do five or six sets of that same weight and get more reps out. So I ended up increasing the volume of training that I was doing on the arms.

That's the real benefit. But as after doing it for three or four weeks, my body then adapts to that and gets pretty used to that weight and that way of training, that by switching it back up again, I get great benefits again too. Next question is from Jamie Self. Are there adverse health effects

when eating close to going to bed? Should you eat dinner hours before? Yeah, there's some documented negative effects from eating too close to bed. So the thing you want to focus on when you're going to sleep is allowing your body's natural circadian rhythm to register that it's time to sleep. Now for most of you who'm in history, this was very easy. We lived outside. The sun would fall. As the sun would kind of come down in the sky, the sky would get a little darker. So now our brain is getting the signal that it's getting darker, time to sleep. We probably did not cook and eat our meals in the dark when our predators were around

and we couldn't see them very well when they would smell the food. So we probably ate the food when the sun was still up and then, you know, we didn't eat it close to bad. And we do know that the organs are a part of your circadian rhythm. So it's not just light that affects your circadian rhythm. It's also your internal organs. So you could be in a dark room, but you eat food. Now your stomach is digesting, and that's sending a signal to your brain that says your horizontal is your digesting right? Yeah, and you're also horizontal it's it's not really good and it'll affect your sleep negatively So one of the most important things you could do in order to get good sleep is to allow your circadian rhythm

To register that it's time for sleep. That means you don't eat anything about a couple hours before bed You are in a dark your room is dark your house is dark, or you wear blue light blocking glasses before you go to bed. Let your brain and body know it's time to sleep instead of doing this. Instead of lights are on, it's bright, I'm eating, oh, time to go to bed, you hit the pillow and you expect your brain and body just to go to sleep. It takes like an hour for it to start to register that. I think you can get away with this when you're younger and you're just kind of like, you're not really paying close attention to all these types of things.

I went through this process where I really had to now pay more attention because my digestion was something that was getting affected, the types of food I was eating, I had to pay attention to the timing of like if I went past a certain amount of time, it was starting to interrupt my sleep because of being horizontal

and also having issues with acid reflux, things like that. Maybe it doesn't really, it doesn't look like it's a big issue when it's not affecting you right now, but it may become an issue later. It's something I would highly suggest you start to consciously move towards that direction because it will help enhance your sleep. It will benefit, you know, all these other factors, if you start to incorporate these things that are just naturally, you know, something to pay attention to. So it depends on who I'm talking to, right? So because you we say that right now, right? And now I envision the, you know,

we're working on our hard gain or stuff where we're doing a lot of content for that. And I think about the kid who's like, Adam, I know I heard on my pump that you guys say that it's, you know, not ideal for me to eat a big meal right before I go to bed. And, you know, you're trying to get me to build muscle right now and I'm at 2500 calories,

and I need to be at 3,500 calories. Should I not eat? Because it's unhealthy. That's still a trade-off, but 100% at three point. So it really, and now, and then take another client, hey Adam, my main goal is to be healthy in longevity, and sure I want to build a little bit of muscle, sure I want to burn a little bit of body fat,

but that's my number one priority. I only had so many calories today. It's now nine o'clock at night. I'm going to go to bed in the next half hour hour. Should I eat or not eat? Don't eat. It's not a big deal. Eat less calories today.

It's not a big deal at all for that person, especially if you're trying to lose weight then, right? So someone's trying to lean out. Their calorie target for the day is normally 2500 and they're at, you know, 1700 calories, so they technically could, they technically could eat more calories, but now it's already 9.38 night and they go, um, Adam, I'm getting ready to go to bed in the next 30 minutes, but I'm only at 17 or calories. Should I eat again?

No, don't eat. You don't need to. So it really depends on who I'm talking to. If your goal is you're trying to gain and you struggle to get the calories in and then you hear us talking about how it isn't ideal to eat before bed Well, it's not and like Salsa it's a trade-off like it is not the most ideal But it's also for somebody who is having a hard time Getting enough calories you might find yourself having to do this sometimes I know I did when I when I was trying to gain and I was eating 5,000 calories a day, I needed every waking moment of time to eat.

As soon as I got up, I needed to start eating, and then hopefully I'd be hungry in two hours later, so I'd eat again, and then have an every two hours all the way till, okay, I'm about to do it a bed, and I'm eating a peanut butter and jelly sandwich one more time after I go to bed. Same here, it was the same thing. In fact, I set my alarm in the middle of the night

to wake up to have a check. Yeah, which is hilarious. You here, it was the same thing. In fact, I set my alarm in the middle of the night to wake up to have a shake. Yeah, which is hilarious. You know, I would recommend to this person that make your last meal before bed a shake. It's just easier to digest. It's not gonna affect you as negatively. It's still as an effect,

but it's not like eating a meal, like hard food that you have to really digest. No, that's great advice. In fact, that's, so while it's competing, and when I talk about numbers like 5,000, which is ridiculous, but it was, that I was eating, I would eat dinner around six or seven pm at night.

And then I'd have this big shake right before bed. So I'd have this big, I imagine if you flip that, right? Yeah, shake and then had a big dinner before bed. Right, right. And then for that exact reason, because I know that that shake will easily digest in 30 minutes to an hour,

where food takes more like two hours plus to digest. And so I would know, oh, you know what, I'm getting ready to go to bed in the next half hour, most of the shake will already be digested before I actually go to sleep. Yeah, now the vast majority of people listening are not dealing with super fast metabolism where they need tons and tons of calories.

So most people listening, you're better off not eating a couple hours before bed, but those that small percentage of people who was like me when I was a kid, if I didn't have a shake right before bed, I would miss my calorie and protein targets. So for that, there was that trade off and it was worth it for me.

In that case, I agree with you Adam. Look, my pump is recorded on videos as well as audio. So if you like listening to our voices, imagine if you looked at our faces. It's really cool. Come check us out on YouTube, Mind Pump Podcast. You can also find all of us on Instagram, including Doug, you can find Doug at Mind Pump Doug,

Justin at Mind Pump Justin, you can find me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance. Check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance, and maps aesthetic.

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