Mind Pump: Raw Fitness Truth - 1598: Why People Should Avoid HIIT, How Forced Reps Can Cause Muscle Loss, Ways Poor Health Prevents Body Fat Loss & More

Episode Date: July 16, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether certain people should avoid HIIT, if forced reps are a good idea or are too taxing on the CNS, the number of sets & reps one should do for each body part if training with full body workouts, and how poor gut health affects the metabolism and the ability to efficiently lose body fat. The benefits and value of the safety squat bar and the sled for the avid aging lifter. (3:18) The high school football update with Justin. (14:33) Math is not racist. (18:51) Why the guys are disappointed in themselves regarding some comments made in their recent interview with Melissa Urban. (20:38) Weird News with Sal: Homeless man with no arms stabs someone with his feet! Plus, how a man uses cherry pies for sexual kicks. (27:21) Sal’s incredible superpower. (32:56) Mind Pump reviews ‘The Tomorrow War’. (34:38) Have scientists figured out the mystery that is the Bermuda Triangle? (38:14) How the guys are looking good on camera in large part to Caldera. (43:34) #Quah question #1 – Should certain people avoid HIIT? Or is it a good workout for all people? (47:39) #Quah question #2 – What are your thoughts on forced reps with the help of a training partner? Do you guys think this is a good idea or could it be taxing on the Central Nervous System (CNS)? (58:31) #Quah question #3 – How many sets and reps should you do for each body part if you're training with full-body workouts? (1:05:50) #Quah question #4 – How does poor health affect the metabolism and your ability to efficiently lose body fat? (1:10:41) Related Links/Products Mentioned July Promotion: MAPS HIIT and the No BS 6-Pack Formula 50% off!  **Promo code “JULYSPECIAL” at checkout** Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump5” at checkout** How To Do The Sled Push The RIGHT Way! (AVOID MISTAKES!) - Mind Pump TV Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout* Is mathematics racist? California could blaze pathway with woke math Mind Pump #1592: The 30 Day Diet Experiment That Launched An Empire With Melissa Urban Man with no arms stabbed stranger with his feet: police ‘Pervert hid cherry pies under women’s car tires for sexual kicks’ Watch The Tomorrow War | Prime Video Loki | Disney+ Originals Bermuda Triangle mystery 'solved,' scientists claim Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** Why Most HIIT Programs Only Work for Short Periods of Time – Mind Pump Blog 5 HUGE Mistakes Skinny Guys Make with Workouts – Mind Pump Blog MAPS Fitness Anabolic | Muscle Adaptation Programming System Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Melissa Urban | Whole30 (@melissau)  Instagram Paul Chek (@paul.chek)  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. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered some fitness and health questions, but we opened the episode with an intro. This is where we talk about current events, talk about scientific studies.

We mentioned our sponsors. Today's intro was 48 minutes long, then we got to the question. So here's what went down in today's Mind Pump podcast. We opened up by talking about the safety squat bar and the sled. These are great tools for developing the legs. Then Justin gives us another update on the football team that he's coaching and how he's recommending Organify Protein to some of the kids

because it's plant-based, easy to digest. So if somebody has lactose intolerance issues or dairy issues, this protein works great. Of course, it tastes good. Organify is a great company. It makes great supplements. Most are plant-based. Go check them out.

Head over to organify.com-flour-slash-mime-pump and use the code MimePump at checkout for 20% off. Then we talked about how math is now racist. They've now labeled math racist. What? Let us to talk about a recent interview we did with the founder of Whole30 and how we're a little critical of ourselves for not calling out a couple comments that Melissa made on that episode. Then we talked about the man in Florida that stabbed somebody. Here's the kicker, he has no arms. So kind of weird.

I'm actually impressed by this. Then there's another guy who used cherry pies to be a peeping Tom. You have to listen to the episode to find out how that happened. Then I talked about, or they talked about, how I can fall asleep anywhere I want and how this is an incredible talent. Just true, it is a talent. Then we talked about, or they talked about how I can fall asleep anywhere I want and how this is an incredible talent. Just true, it is a talent. Then we talked about

the movie The Tomorrow War, Justin and I liked it. Adam and Doug, not so much. So of course, you know, that means it's probably a good movie. Yeah, exactly. Then we talked about the Bermuda Triangle, scientists think they found out why ships and planes disappear in that area. And then we talked about Caldera, one of our sponsors. They make incredible skin products for men and women. And if you're watching this on YouTube, or you ever watch our videos on YouTube and wonder why our skin looks so amazing and luxurious, it's Caldera. By the way, Caldera, we have a discount with Caldera. So you can head over to Caldera Lab, that's C-A-L-D-E-R-A-L-A-B.com, forward slash MindPump. Use the code MindPump and get 20% off. Then we got to

the question. So the first question, this person wants to know if there's certain people that should avoid high-intensity interval training. The next question, this person answers yes. The value of forced reps. Does it help? Does it hurt? Can I do them? The third question is personal wants to know how many sets and reps you should do for each body part each week. And then the last question is personal wants to know how poor gut health affects the metabolism. Also, all month long, we are running a sale. There's 50% off Maps hit, and 50% off our No BS 6 pack formula. So both half off, go learn more about them or just sign up at maps fitnessproducts.com. Just use the code July special with no space for the discount.

I saw the safety squat bar. Am I saying is that what that's called? Safety squat bar or just safety bar? You would know that. Safety bar. It's just a safety bar. I was using it. I was using it. So I haven't used it in a while. I used it when we first got it.

I forgot all about it. I don't even know where we put it. I didn't know we had it. I said, so the box of PRX sent some stuff in the other day. They sent us, oh, the new incline bench, by the way. We'll save that for that. They're commercial when that comes back up. Plenty of use that.

Yeah, no, but the safety bar was out. And I was like, oh, when did we get this? It just like we've had it for months. I didn't even know it was in here. Yeah, so I trained with it yesterday. Okay, so did I. And I'm really, I was really paying attention to the change in how it feels on my legs.

It feels much more like a front squat than a back squat. Oh, that's why I love it. Yeah, I love it because a lot, in front squats are hard, dude. Yes. I mean, I have to. It's why I love it. Yeah. I love it because a lot, and front squats are hard, dude. Yes. I mean, I have to. It's just hard to hold. Yeah, you have to go do a bunch of my shoulder priming

to get myself in that position. Honestly, the safety bars, like my lazy, short cut, when I know I need to do front squats, and I'm like, I don't feel like doing all my zone one stuff. Like I just want to get into it. But, dude, I did it, and I felt weak as

shit. Is the bar way heavier? No, you're just weak, I think. I threw two to the bars. I worked up to 225 and 225 was heavy. No, that ain't 225. That bar is heavier. Oh, okay. Yeah, that bar's got to be, I would guess 70 pounds. Oh, okay, that makes me feel way better, dude. That's how I was creeping up on it. I was like, at first I did, I did one any five or 225 and I'm like, God, that felt really heavy. I'm like, well, maybe I'm still warming up. You know, let me, then I moved up to 225.

225 was struggling for five, dude. Yeah, so as I was doing it, it's like very quad heavy, it keeps my body upright. Really good. Fires are core like crazy, too. Yeah, so what I did, just like front squats, right? Keeps my body upright. Really good. Fires your core like crazy too. Yeah, so what I did, just like friends quads, right? So what I did was, is I kept it light, right? So I put just a 45 on the side.

I don't know how much that weighs with the bar. It's probably, I don't know, 180 pounds or something like that. And I was just going real slow, staying upright. And then at the top, I was squeezing my quads really hard. I was thinking like, train like a bodybuilder, train like a bodybuilder. Cause I've got that down with my upper body right now, but my lower, my legs, I still, I'm so hard headed.

I started loading the bar and I'm like, let's just do three reps. Well, part of the week, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like,

you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like to whoosh, because I did some stiff-legged deadlifts and light, like high-reppet light. And then I did front squats, or did the, excuse me, safety bar, five sets.

And my legs are trashed. Yeah. It's all too, like I'm like, oh my God, dude, I see some of the stuff you're doing on your legs. I'm like, there's no way. I do that volume and I'm limping for the rest of the week.

You know, it's been a long process of trying to get to that point. I still, again, I still tend to go towards like just going heavy because the higher reps are so damn exhausting. So I'm just going to go light and focus on form and just screw the weight and just see what I can do. But you know, it's funny. I read an article written by, I forgot who was written by. It was like a strength coach, a well-known strength coach, Karen Broomers' name, and he talked about training for men over 40.

And he didn't say the typical stuff, like, oh, reduce your volume, and make sure you don't hurt your joints, but he made a very interesting point about lower body training. He said, do less of the high volume heavy traditional squats, front squats, lunges, do a little less of that and do more sled work. And he made the case that as you get older, because when we tend to have dysfunction or if you've been working

out for years, the area is at 10 to get issues or lower body, hips, knees, more common than upper body stuff. He said the sled is so much easier on the joints. There's no negative on the sled, right? Because it's all positive. And you know what? I have to agree because I've been doing more sled and I'm getting so much out of doing the sled.

That's really strange. You bring that up because just intuitively, that's what I've been doing because of my hips that have been a bit of an issue like doing heavy squats and heavy deadlifts and things like I've reduced you know volume of that specifically for that reason because I wake up and I feel like a lot too, because I'm just in this fixed position, a lot of the times, and then I'm always just trying to correct it with mobility, and it just feels like I can't catch up, and so I just started to kind of reduce it. I'm still doing squats and deads, but not nearly as much

as I was previous to that, but I'm doing a lot more sled work. And it feels good. Yeah, it feels good, and it's maintaining my muscle mass at least. So I attribute a lot of that feeling too, that it's that dropping into the hole with heavy weight, right? When you start to really start pushing three, 400, you start moving up on the squat like that. I mean, it's really hard to do a four to five second,

a negative and most people kind of drop it in that hole. And you gotta think three, 400 pounds on your back, drop it all the way to the deepest part of your squat and then going back the other direction, the amount of stress, and now a lot of that stress is also what sends that signal to adapt and grow and build. A lot of muscle, so there's a lot of muscle building

benefits, but you gotta think that the stress of that also is what we feel. And that's a natural response too, even though I've gone down super slow and I'm doing some of these positive squats and I love it, that feels really good, but then once you start loading the weight, you're like, ah, I gotta get up.

Yeah, yeah. I also think this, let's say 100 represents perfect form, and you've been working out for, I mean, we've all been training consistently for 20 plus years. So it's a lot of time training with exercises. Let's say your form is off by 2%. You're not gonna notice for 10 years, 15 years,

but over the decades, that 2% is gonna start to add up. And so now you're in your 40s, I've been working out since I was 14. Now I start to notice. And then there's this other part that, so that article really, only because it resonated with me, right? So I was like, I noticed the same thing,

like the sled is so much better for, even just for building muscle for me than it ever was before. So I started to do some research on, on Androgen receptors in the body, because oh, here's the other reason why. You ever notice, I don't, I know you guys have, don't follow body building like I did as a kid, but one thing I noticed with body builders was as they got older, their upper bodies would

maintain, it was the lower bodies. Their legs that usually would start to lose some mass. And I thought, that's very interesting. I wonder if there's a difference in Androgen Receptor density or something. Sure enough, the highest concentration of Androgen Receptors, the receptors that testosterone attaches to are in the upper body, in particular,

the traps and trappers. Yes. And this is one of the reasons why, one of the things, and this is like, I don't know what you would call this, like more rumor than anything else, but I feel like it's been accurate every time I've seen it, is one of the ways you could tell someone's on a lot of gear is their steroids, right?

Is they naturally get big traps. Yeah. And they don't even have to be doing a lot of shrubs. They row, if you will, because it's a such a dominant stabilizer muscle in so many upper body movements, and because of that, I think it just develops so much. So one of the ways you can really tell when someone's probably on a lot of gear is they get these massive traps like out of nowhere. Yes, and if you look at the whole body

and you consider evolution, the legs really did evolve to have tremendous endurance and stamina, right? If you consider how we hunted, which was we'd throw something at an animal, and then just run after it until it died, but the upper body was always typically involved in explosive movements, throwing a spear, or then we catch the animal, we have to take it down.

If you look at the discrepancy between men and women in terms of muscle mass, there's a discrepancy in the lower body, but it's the upper body where there's a major, major difference. I'm wondering if, as you get older, the reason why you see the legs start to, it's harder to maintain size there has to do with the dropping testosterone levels, less androgen receptor densities and so on. Just the theory, but I did find that because I tell you what, my legs always, that's probably my best body part. My quads just blow up. They don't respond like they used to, definitely not. When I was a kid, three, four sets of squats, and they'd, oh, you think even more, huh?

Oh yeah, my legs, that's interesting. My legs don't, they do not respond. See now, I feel like that's the opposite for me. Well, you had such a, you didn't squat. No, you're right, you're right. Like I avoided a lot of that stuff. So maybe I'm reaping a lot of the benefits from my last like seven years,

yeah, years of training of like really putting a lot of emphasis on dead lifting and squatting because now I feel like I can do so much less for my legs to maintain the sides. Where before, I remember as a kid, I mean, but again, I was leg pressing, maybe I was lunging, which is probably the best movement I was doing back then, but leg pressing and machine, all the machines. And once a week, yeah, once a week, maybe two times, like when I was really trying to push legs, and I felt like I had very, very little development in my legs, where now, so long as I squat every once in a while,

and that's what's kind of beautiful about it, I feel like, so long as I hit squats, and it doesn't even have to be every single week, if I'm squatting, but every other week or so, and making sure I put enough volume in on it, my legs will maintain just from that movement alone That's how that's how value will know doubt the squats like the king. Yeah, I can't even compare It was nothing to compare but I tell you I'm finding so much more value in the sled

I'm starting to do it on a regular basis. I love it. You were right Justin I mean a lot of that has to do do like you said though. There's no negative. Yes I mean most the damage to muscles done on the negative and all exercises, both upper body and lower body. So if you completely eliminate the negative of the exercise, I mean, I would assume that it's gonna do less damage. And you can do more frequency that way. Even drag it.

So you can focus a little more on the posterior chain. That's another valuable way to use it, the sled. So again, it's an underrated exercise that I think, you know, for beginners and for, you know, it has to have to do something too with the way the hips are moving, which is more similar to how you're walking. You have a lateral positioning, you have that contra lateral. That's what I'm saying. Like you're, you're, you're, you're driving the sled. It's, it's

emulating something more similar to the way we walk every single day versus when you're dropping down into a squat, or just a hinge pattern, right? You got to think that the that is Not as beneficial as the the actual kind of walking emotional, right? So I know and then it I did like to emulate leg extensions where you pull it You pull it and you just it's all knee extension as you walk. I like that. Oh, yeah You know, and I don't know if it was Justin who got me doing that, but he, I did that with him back when I was

competing and saw big. I actually stopped leg extension machine. I never did it again after that. I preferred to do it on there. I just got this massive, massive pump from that. It felt so good. And it did. It felt more functional when I was doing it.

So I remember after he introduced that to me, I don't think I ever did the leg extension machine after that. I just would drag the sled. That's interesting because we have like, you know, sleds and stuff for the football team. And I can't wait to get into all that with like, they have like single sleds where they kind of push it all across, you know, the field. That was something that I was always like really good at. So it's, it's just funny because that's Something I've carried into workouts now still because I enjoyed and valued it so much but yeah Speaking of you know the football team like so there was actually like a couple kids actually one of them was talking about

This like they were trying to figure out I had this big nutrition talk with them I was gonna ask you are you getting into that? Are you getting into nutrition with them? Or is it just strength training stuff? I was just strength training and then I was like, you know what? I just want to get a pulse and see like where these kids are coming from in terms of nutrition like I'm like Is anybody like taking any protein powder? Anybody doing any creatine like? You know are you can pay attention to your calories like back anything and so you know, are you even paying attention to your calories, like, anything. And so, you know, I kind of like had this long spiel and then was going back and forth.

And I'm like, seeing a lot of like, you know, dead eyes out there, like, like, really, like, I'm winging it. You didn't get anybody who was like, yeah, I'm falling a diet or a meal plan. Like, everybody's like, not so, after I was done talking, you know, there was a few kids that were like, yeah, yeah,

I'm sort of, you sort of taking some protein powder, but really they're just trying to eat when they're hungry. Like they're not really trying to eat to gain. And like, because I remember, yeah, back in the day, I was like, at least our mentality was, we need to get more calories in so we can get bigger. And so there was that sort of mentality, but there was a few kids that came up to me afterwards

and I'm like, you know, I'm taking this protein power, but you know, I'm lactose intolerant. And I'm like, oh, really? Okay, so what have you been taking, what kind of protein? And he was talking to me about a few of these vegan protein powers. He's like, he's like, I try to stay with it, but I can never stay with it. It's so disgusting. Well, it tastes like you mowed the lawn. You got it. You got to hook him up with the organified, dude. Yeah, so yeah, disgusting. Well, it tastes like you mowed the lawn. You got it.

You got to hook them up with the organified, dude. Yeah, so, yeah, so I actually, I took some out of the back. Oh, you did. Oh, cool. And I brought it to practice with me and I told, I'm like, you know what? Like I do have, you know, a product actually, one of our sponsors that's really, you know, game-changing in terms of like, if you have like lactose intolerance, like, it's actually tastes good. Yeah. And it's, you know, a realchanging in terms of like if you have like lactose intolerance, like it's actually tastes good and it's, you know, a real valuable like protein source. So yeah, it's

him. So I'm going to get some feedback from him after he uses it. But why wonder what if you brought just got couple of those jugs, brought them to practice and then had everybody take a shake post workout. You just everybody take a scoop, throw it in there. And I know I got it.. I gotta set something like that. How many kids are there? Promotes. How many kids are there? I wanna say there's about like 50 something kids.

What's the problem? Take like four jobs, I'm like last you like four days. Like we're doing a lot of kids and stuff. We're junior and senior all together right now and it's not the full team yet, because it's in the summer, but. Let's talk to our gamified about that. Well it. Well I mean Organify will probably hook something up

but if you're real gags or you get the school to like fund some of it so you don't say I'm like trying to work on all this dude it's so funny because everything we talk about on this show I'm just like oh my god they could use this they could use this product like are they so are they do you know if any kids are listening yet do you know so there's one one kid came up to me. One out of all of them? Yeah, he was like the one smart kid. Yeah, after a workout, he was like, wait a minute.

He's like, mind pump. He's like, you're a mind pump. I'm like, you found me. I tried my best to kind of keep it like, behind the scenes in Cognito. And I didn't want to like come out and, you know, look at the show. I'm a cool old guy, yeah, or whatever.

But yeah, so he was all like, whoa, crazy. And I'm like, yeah, so he's the one that's been asking me the most questions, of course, which, you know, it'll be cool to see if the rest of the kids sort of find me naturally. Of course, well, I mean, imagine if you had a coach or a teacher Of course it would and then one of the your friends come up like it's gonna spread like wildfire But you the next time you go back, dude, but you it's already spread

I guarantee you know it's no our coach takes edibles It's all on air, bro. I think I have to go way back to listen to that now. I'm screwed. Everybody knows that. It's all good. Whatever do you want to tell us. Fine, dude. It's fine. It's all good.

Anyway, hey, someone sent me something. So, I wanted to hear if you guys heard. I haven't done enough homework, so, but I did start to Google and read some articles. They sent me this message that there's a thing going around right now that math is racist. Yeah. Oh, you've heard this.

Yeah. Well, no, no, okay, here's the new, the new, the new game is. Let's check out. Everything is racist. Yeah. Being, I was so, I was racist. Being, being on time is racist. I know I should, I know I shouldn't comment about this because I haven't done enough reading

to figure it out, but like my first reaction to that is like, how? Yeah. How in the, it's the last objective thing on the planet? Yeah. I do know, okay, so do you do know the premise of it? Do you know like what it stems from? I know it's based on the fact that, yeah, minority children do worse in math. And so then they take a lot of leaps and say that it's math is racist and then they go

and they try to they make these crazy connections to basically everything is bad teachers. Yes, basically everything is is now racist which is kind of like the the least sad. It's really sad. This is I swore to God if you look at history. Dude, we're all just mentally ill. Yeah, if you look at history, this is a very effective tool to divide people. And it used to be the way that they would divide people was working class, they would say,

the working class and the ruling class, and then they would connect every single dot to that discrepancy, and they're doing it now with this. And it's very, I'll tell you what, it's very valuable for people who benefit from this type of division. Because if everything's racist, and you're the one that's gonna save them from all this, well now you're, and then of course,

people on one side, they wanna appear virtuous, so they say yes it is racist, and it makes them feel good socially, it's crazy. In fact, the fact that you brought that up, man, I was watching our, so we just dropped our interview with Melissa Wolff, she's a founder of... No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, a little bit, but I let her get away with it too much because it's one of the most ridiculous things I've ever heard of my entire life because there are many white kids that suffer

from living in areas that are poor and don't have access to healthy food or maybe in situations where their parents don't really do a good job trying to take care of them or single parent households where they're super busy. That and the other part that's, I hate about that conversation is it really does fall on its face when you look at the most successful groups in this country. If you look at the most successful groups in this country, they're not white.

Yeah, no, I shared that. Yeah, the story is. Asian Americans. Yeah, a package. They were like, Indian American. Indian. Yeah. Oh, yeah.

They all do very, a package. They were American. Indian American, Indian Ted. Oh yeah, they all do very, very well. And one thing that people are ignoring, and by the way, this, I hate it when people come at me with this whole like, are you saying racism doesn't exist? No, stop making false arguments, that's not what I'm saying. But what I am saying is that that is not, when you consider all the factors, it's actually not even close to one of the most powerful factors that will affect your life. In fact, one thing that everybody ignores is if you look at success, you look at access to nutrition,

you look at being going to jail, you look at education, you look at all these different things, one, there's one factor you can connect to all of them, actually quite effectively, which is did you grow up with two parents, or did you grow up with one parent? That right there is the best predictor compared to all other predictors of success.

What upsets me is that, you know, like true racism gets watered down by, that's what's most dangerous about that. Everything is racist, like, no, let's specifically hone in on, you know, where that very, you that very toxic element lives. Like it's not everywhere in everything. You could literally just find it in anywhere.

That's like all you're attributing to all the problems in the world. Yeah. Well, I listened to that interview again, too. And I agree with you, I think that we, I mean, we all disagreed. It wasn't like we agreed with it. We did. I get what you're saying, you could have went harder on the situation. Yeah.

Because it was just a silly, like, what do you say? Well, I think it caught everybody off guard a little bit, right? Like, you know, at listening to it again, I was like, oh, my, I would have laughed now if you had said that again to me because I'm going like, whole foods and sprouts, don't make the decision based off of the color or race of somebody going into a community. It has everything to do with economics. That's everything to do with money.

Yeah. They don't go like, oh look, that's 80% black people and 10% Indian people and only 5% white. We're not going in there. We're going, they go, what's the medium income? What's the density of the population there? We're going there. There's a lot of money. There's a lot of people.

That's where we're going to put our business because we know that we're going to be successful. That's nothing to do with race. So to try and make that correlation that they're racist or that there's something to do with that, that's absurd. But here's the thing I want to, you have to have some empathy for yourself,

yourself, because, and I know it beats you up, you felt beat up a little bit, because I know that, I mean, you of all of us are probably the most, or understand, or read the most on on this, and you didn't probably jump down or throw it. But here's where I wanna defend you, or us in general, is for most of our career, we've been personal trainers.

And one of the things that makes you a really good trainer is the ability to be a chameleon. The ability to train people that you completely disagree with, maybe you don't even like. You have to focus on common ground. That's right, you have learned to be very good at ignoring all the things you may not like about somebody honing in on the things you do like about them, finding that common ground, building a relationship with them because it would serve you in business.

And it helps them. They're trying to hold you. I mean, we're six years into this game of podcasting and interviewing people. And it's such a transition to go from being those type of people who are trained and have honed in on the skill of finding common ground and learning to like people and be likable, to now listen, be like, no, we're here to serve the people on YouTube

and on iTunes that are listening to this podcast and they wanna hear us freaking get after that if we disagree with that. And so that's still something that I feel like. You're right, it feels counter to my nature because my nature is in real life, you know, I'm talking about. You're likable.

I'm gonna focus on the common, unless you're really a piece of shit, right? But I'm gonna focus on common ground. And you're right, you do that as a personal trainer, but I was pretty annoyed. You know, in that same, it's almost like in that same breath, they'll say things like, they're selling more cigarettes and alcohol and bad neighborhoods because they're taking advantage of people, right? And yet, food companies aren't trying to make money, you know?

Companies like Whole 30 and aren't trying to make money. So it's an economic thing. And, you know, economics can, it can, can affect anybody and it doesn't care. The color that matters, green. That's the color that everybody's looking at. And I hate it when they place it on. Look, I'm a son of immigrants. My fan, I tell you what, if you're watching this right now, chances are, I don't care what color you are

where you came from. You had more money starting off than I did. My family came, my dad had $200. That's it. He had $200 and no education, not just little education, he went to second grade and then left because his family was so poor, he'd had to work. So, and I'm not saying, oh, look at me, I could do this.

I'm just saying, I came from poor immigrants. I see, like, and my family was always very much about work, focus on your opportunity. I don't speak English, but here's what I can do. My dad still speaks very broken English. So it gets on my nerves when people blame things on, especially the wrong things, and when they get manipulated to divide everybody. Well, it's really, it's really Justin and Doug's fault. They're bringing our white privilege up. It was just you and I. That's not weird.

We're just you and I. We crushed that all day long. You said, like, get out of here with that bullshit, but we fucking Justin and Doug. That's not just their white privilege. Bring time here comes. How can I respond to that? No, we're just gonna listen.

All right, so I'm gonna lighten things up. I read some weird news today. You guys ready? Here's someone. I love weird news. This is one of my favorite art. Now look, we're gonna laugh at some of this, even though it's kind of sad. But so on July 10th, where's this happening?

I think this was in Miami, okay? A homeless man stabs someone with a pair of scissors. Now here's the weird part. We're lightening this up. Okay. This is how this is the, this is the weird part. The homeless guy has no arms. So okay. All right. Now, man. So he grabbed

a pair of scissors with this foot and he stabbed somebody with his foot. So he lay it on his back and he's like he was he was hopping on one foot and attacked somebody with his foot. I mean, you gotta give it to him. That's pretty skillful. Yeah. So that's one piece of homeless man with no arms stab someone stabbing. What was the article going to what was it about or what was what was his desired outcome? It doesn't say what the hell it was about. But it talks about the guy who was walking with his friend. And then this guy came after him with his friend, and then this guy

came after him with his pair of scissors and his feet, and then, wow. That's a bad man. All right, so here's another. That looks a bit of sight to see. Here's another one. This one's kind of, again, creepy, but also hilarious. So this guy, and they have a picture of this guy, I have to send, I'll send this article to Andrew.

That was in Florida, right? Just, um, why is it always, it's all, I just say that's all there is some seriously crazy stuff that well here's this next one's from michigan it's got in this funny when you see the pictures of these people you're like oh yeah that guy would totally do that yeah so this guy was hiding cherry pies under women's cars so he would take cherry pies and put it under the cars you know why she's my cherry pie yeah cuz he'd stand back and he'd wait for them to bend over to pick up the cherry pie. So we could look at that. No way.

That was his strategy. I mean, that isn't a elaborate plan to see someone bend over and go pick a cherry pie just to see some ass. Oh my god. No, here's what it says. The same guy with a walking stick that has like a mirror at the bottom. Yeah. So what he says is he would wait in his car.

So he'd see a female drive-up park. He'd wait in his car, so he'd see a female drive-up park, he'd wait in his car, then she'd leave the car to go to the store, then he would run over and place uh, cherry pies. McDonald's cherry pies underneath the car. I'm so confused. Like how did he know that like, mostly women would be bending over to buy it with pickup the cherry pies? Well, because he's see that the woman caught out of the car. So he's stalking them, right? He's watching. Oh, okay. So she left. So then he put the cherry pie underneath. Then you go back to his car, get his binoculars, and wait for them to pick up the cherry pie.

What an elaborate plan to be a peeping Tom. I feel like it'd be so much easier than that. What a dis... Hey, cherry pie's a delicious Tom. I'm being irresistible, obviously. That's a lot better than this guy. I read the news that was hiding in like portapoddies. Oh, you know, hey, like it was Christmas for him

every time something like that. I read that, dude. It's so scary. Yeah, no, I heard that one. How scared would you be, by the way, if you looked into the portopon, into the face? That's a horror.

That's a scar for life. I'm not there. It's like it, right? Remember it was the clowns in the gutters. I think I was scared like that So excited because here's a deal okay if you're pooping in a porta-pottie It's because it's an emergency nobody ever just like I think I'll choose that over another bathroom So if you're going poop in a porta-pot, it's an emergency. So let's see.

I have never pooped in a porta-pot in my entire life. Never? Have you ever worked on a construction site? Yes. Where'd you poop? Not in a porta-pot. I did not. I've always been able to schedule my poops

or know not to eat some bullshit that's gonna make me have diarrhea. Yeah. So you never had 7, 11, 11, 11? You know exactly. I had dashboard burritos. Yes. It's just inevitable.

You know, as a kid, I was definitely intermittent fasting, not intentionally. I always would not eat, or I'd have a donut in the morning when I was doing that type of stuff and then not eat all day at work and then eat when I get home. So, and by the way, none of that was through strategy if I don't wanna poop in the porta potty,

I wasn't thinking like, did you ever poop at school? Yeah, yeah, I know. I had the friends in the porta-poddy, I wasn't thinking like did you ever poop at school? Yeah, okay. Yeah, I mean, I had a friend, but also that I wrote, yeah, I mean, when I worked, so we all worked for 24, I worked for 24 our fitness for almost 10 years. I can count on one hand how many times I pooped at 24 our fitness. You're kidding me.

Oh, I would go home. Oh yeah, you would go home? I would go home. Now, remember, the first five years, I live across the street, so that's not a big deal. I don't care, you still got to go across the street. Oh yeah, but I mean, later on in my career, I'd drive across, I've lived across town.

I would drive back home at lunch to go take a poop at my house and I would at the restroom inside the gym. You know what? Because you were such a producer? No too much. Nobody said shit to you. Of course. You imagine if you have an employee, does that,

where'd he go? He had to go to the bathroom. What the fuck? Why didn't it announce it? Like nobody else knew what I was doing or even that was a thing. But like, yeah, I have a weird, I just could not, and still this day like that. I mean, even with our, we have nice bathrooms now, which is awesome. But there's nothing like a home poop, dude.

A home, it's Doug's laughing right now, but he knows, I know you know, bro. Can you deny it? I will not deny it. Okay, you're right. There, there's nothing like a comfort there Yeah, there's a way comfort there. I mean you extend the legs out you get your phone prob Top or yeah Maybe even leave the door open if no one's home, you know, I'm saying like you're just it's your home I may take 30 minutes. I may take 15, you know like yeah, you're home. Oh your friend

Yeah, you know, you don't freak you're home, man. Tell your friend. Yeah, man. You don't freak out. You don't like scrub the seat before you sit down. You know, it was my ass or my wife's ass that was sitting on there before that. So I'm totally comfortable sitting right down. I take pride in the fact that I can go anywhere, anywhere. And I learned this.

Worse like you're switching. Hey, by the way, Katrina told me that, yeah, as they were going somewhere with your son. And she says he has the same superpower as you. Oh, yeah, he'll fall asleep anywhere. She goes, they were all, yes, they were all going, I don't know where we were. Oh, they went to the pool. That's right. They went to the pool. That's like a super power. So they're not going to be like, okay, yeah, is by the way, for the audience knows. Okay, so the pool that we're going to was 15 minutes up the road from the trucky house,

and the girls all went and did that on the day that we were, I think, recording and doing work still. It was like 30 minutes. And, is it, well, at least, you had the neighborhood stuff. Yeah, yeah, yeah. It's technically 12 miles, so it's... All right, whatever. Any distance.

Yeah, yeah, yeah. It was like 45 minutes. I feel like you're annoyed by that. Yeah, yeah. It was like, it was longer. It was way longer. Adam said it was 15 minutes, it's like half hour. I feel like you're annoyed by that. Yeah, it's like it was longer. It's way longer. Adam said it was 15 minutes, just like half hour. Yeah, it's promoting at 15.

Yeah, nasty. Yeah. I was watching the clock. So anyway, it's technically Katrina. Katrina and Courtney were taking the kids all over to the pool, it's a half hour away. And she said that they didn't even leave the our community at the trucky house

before your son fell asleep in the front. Yeah. Middle of the day, on the way to go play in a pool, your son's sleeping. I was like, oh my God, could he not be more sour? He just looks riser, he's boring. It is definitely a talent because, you know what it is? It's time skipping. It's like, as close as you can get to being able to skip time to the future.

Speaking of that, did you guys watch Loki? No, I didn't watch the new one. Ah, you're behind us, oh I want to talk about it. But I did watch Tomorrow War, did you guys see that? That was alright. You know I could? I thought it was great. I enjoyed it. I mean the aliens were really cool. I enjoyed it. The scene with the daughter, I almost started crying, bro. I thought it was great. I enjoyed it. I mean, the aliens were really cool. I enjoyed it. The scene with the daughter. I almost started crying, bro. I got emotional, I don't why.

Well, you have a daughter. Well, you have a daughter. Remind me what happened with the daughter. I'm trying to. I don't want to give it away, bro. No, no, I mean, it's, yeah. That's a huge part of the, there was a, it's a big part of the fabric of the story. So, we were all ruining it for a bit.

But I, I mean, that's how forgettable this movie was to me. Really? Yeah, I mean, I watched it as soon as it came out. We all watched it. We all watched it. Yeah, we watched it together. I was actually more excited to watch it because I knew Justin really wanted to watch it.

I enjoyed it, so I don't want, I mean, I know that, there are people DM me like it was a great movie. Like, oh, did you watch tomorrow? It was fun, bro. I mean, it was good. Like, I'll say good, not great. Did you watch it? We watched it together.

Okay, you were in there, too. Yeah. How did you feel about it, we put down. It's one of those throwaway movies. Thank you, Doug. Doug's way of, Doug and I are on the same page when I first moved. I'm not saying it was great, but it was good.

It wasn't great. But Doug hit it just for me. It's a throwaway movie. It's like, I'll watch it one. I'll never watch it again. I'll never watch it again. I liked it. Here's the one plot hole.

So I don't think this will give away too much if you haven't watched it. Here's the one plot hole. So they can travel, because you see this in the the trailer future humans travel back in time to recruit past humans to fight a future war because They need more people and everybody's dying Yeah, okay, yeah, yeah, if you get fucking go back in time Why don't you go back in time and tell them to prepare for this invasion and create and give them new future weapons and shit What a weird strategy? Yeah, You're come with us and die.

I would have gone back in time, like here's a deal in 30 years. You guys need to prepare for the aliens. That's what I would have done. Well, that's their whole thing was they didn't know where they came from. Yeah. That doesn't bother you guys enough.

So stuff like that, when a storyline has so many holes like that, like it just, I can't look past it. And then, because what I see right away, it's like, oh, you're just playing to my cheesy 12 year old boy and me. Yeah. Blow them up, chew them up. Alien.

Yeah. Cool guns, cool this. Like, well, that's why you gotta get into that zone. Yes, that's when you enjoy it. When you watch sci-fi, when you watch sci-fi, especially sci-fi that involves time travel, you have to suspend a lot of, you have to. Otherwise,

anything with time travel. See, but here's the thing, I've got a lot of bulls. Are you up to date a lot of you have to otherwise anything with time see but here's it's you watching Loki are you up to day I am okay so here total fake right there's nothing real about that but the the storyline and the acting is so phenomenal on the I mean the characters are incredible the Disney dude the plot is incredible I mean it mean, it was just, it's such a, it's so brilliant. Really, really well-written. Yes, I love it. Even though I know it's just as fake as, you know, tomorrow, war or whatever like that.

I mean, you don't get a whole lot of those. So that's, I think that's why you end up enjoying the tomorrow war or whatever. Yeah, because it's just like, ah, I mean, I can get behind what you guys say. It gives me kind of an action of it. It's like, are you gonna do that to predator? Yeah, come on.

Are you gonna do that to the state? I'm like, you know, like, come on, dude. I still think, okay, I still think predator was good. Oh, that's a classic. That's one of the best movies of all time. And maybe what it is is that, to me, predator doesn't even try to be something it's not. Exactly.

Where I feel like tomorrow with all the dialogue and like trying to get creative with the storyline, there's nothing like, what does Arnold say? Like five different lines in the entire movie? It's literally like, look at this jack dude fight a fucking thing. You know what I'm saying? All it is. My favorite line is when he kicks the door open

before he blows someone away, knock, knock. You always says something before he kills somebody, you know. He throws a knife at the guy. Well, I'm so fun tonight. Yeah, I'm so fun tonight. He throws a knife at the guy. Well, that's so fun tonight. Yeah, the guy goes, I'm so fun tonight. He throws a knife at the guy that gets stuck against the boys like stick around.

You know, he has time to like say, just say, Oh good, it's so good. It's so good. All right, you want to hear something cool Justin? Yeah, I do. All right, maybe Adam will like this too. So, you guys know what the Bermuda triangle is, right?

Yeah. Okay, so there's a point in the ocean. There's three points at which lots of ships have gone lost, planes have been lost. What's the name of that sea? Because they've deemed it like a sea that's in between the oceans that has a different type of a current word. It's actually, there's like a still part of that massive body of water.

I don't know. Okay, so it's Bermuda, Florida, and Puerto Rico. So that's the triangle, right? Yeah. And there's just a high amount. That's close to Florida. Yeah, I didn't know that. Well, it's a big area, right?

Because it goes Florida, Bermuda, to what did I say, Puerto Rican? I didn't know where it was at. Yeah, and I'm geographically challenged. Bro, 75 planes at least, hundreds of ships disappear in there. So like, what the hell is going on? Yeah. Scientists think they figured it out. No, like, what the hell is going on? Yeah.

Scientists think they figured it out. No, they didn't. They think they figured it out. Okay, let's hear it. So they think that, because they, now they're using satellite imagery, because they're looking and saying like, why is this part of the world so dangerous apparently?

And so meteorologists said that they think the reason why this is happening is there something? The alien base. Yes, no, I'm just kidding. Okay. Keep going. They think No, I'm just kidding. Okay. Keep going. They think that they're so in that area, these unusual hexagonal clouds develop because of the interesting weather and patterns that happen in that area.

These hexagonal clouds, not clouds, clouds. Hexagonal clouds. Yeah. Ah, that's scary. They create, I'm going to read right here, 170 mile-power air bombs full of wind. And what they do, because of the way that they're shaped, is they blast air down extremely powerfully, which causes the waves to, and once the waves start to interact,

you get these insane waves in the ocean, plus down gusts of wind. And they said, you go through this, and if that happens, you're fucked. So they think it's a weather phenomenon happens. I had no idea this is where this was at. Where do you think it was? I don't know, I just, again, I totally think.

Geographically challenged. So if, you know, on the guy who thought, when the first time that I was going to, where was that going to? We were going somewhere. Oh, when we went to, God, what is off of Florida over there? Oh, I can't think of where we would be.

The Bahamas? Yeah, no, not the Bahamas. When I went to the Keys Cuba. No, no, no, no, no, keep going. Jamaica? Yes, thank you. When I went to Jamaica, I remember the, what we first got our tickets and people were asking me,

oh, how long is that plane flight? I'm like, oh, man, I'm not looking forward to it. I think it's like 15 hours or something like that to get there. No idea what's like, like, five and a half hours. I thought I was so much further. But okay, so if that's where the Bermuda Triangle is, what about planes that are flying from Florida

to Puerto Rico all the time? Is it, do they fly through it all the time and it's only sometimes there's issues? I think they might fly out of it. So they fly around. Do they actually, so I'm saying, do they actually try and stay out of it or if I'm not mistaken They oftentimes will try to avoid that area. Yeah, cuz I feel like if you are flying anywhere from northern Florida

And you're going to Puerto Rico you pretty much have to go through that unless you actually make this scenic route They go down and around I think so that's how afraid of the Bermuda triangle Well, that's a real deal. So here's what one of the meteorologists said. They said, Do they really avoid it? Oh, is it true? So what I was thinking of was the Sargasso sea. It's the I think it's up a little bit more north, but it's like it's where the ocean, the entire ocean just is completely still. There's no wind. Doldrums. What does it say to us? They call it the Dull drums. Yeah, I'm trying to find out the answer here. The pilots actually avoid it.

Yeah. All right, well, while you look at that, Doug, I'm going to quote from this meteorologist. He said, the satellite imagery is really bizarre. These types of hexagonal shapes over the ocean are in essence air bombs. They are formed by what are called micro bursts and they are blast, they are blasts of air that come down

out of the bottom of the cloud and then hit the ocean and then create waves that can sometimes be massive in size as they start to interact with each other. So when this happens, if you're a ship or a plane going through and you get hit by these down blasts of air or the ocean gets all crazy, you're dead. Is this speculative or do they actually have? It's a theory. Yeah, like a footage of these hexagonal They have satellite imagery.

Oh satellite imagery above. Yeah. It's interesting because so you have, obviously the Gulf of Mexico, which is really warm water, and then a little bit low, and then the entire Atlantic, so it's almost like,

I mean, that's what always causes crazy weather to cruise when you get the mix of both. I knew it. We're back check. I knew it. Thank you, Doc mean, that's what always causes crazy weather to cruise when you get the mix of the mix. I knew it. We're back check. I knew it. Thank you, Doug. They don't even avoid it.

They don't avoid it. It's a bunch of bullshit. Well, the bullshit is not that people have begun missing or that lots of planes and that's true. So that is true. That part is true. I guess they don't avoid it. Yeah.

So it's not that. So it's too expensive. And what you're talking about, only sometimes happens. Is that what the theory is? Yeah. It's not that. So it's too expensive. And what you're talking about only sometimes happens, is that what the theory is? Yeah, it's not all the time. Obviously, if they don't avoid it, then it must not happen often enough for them to be afraid. And because it's a trying, is it like the center of it is where it's most crazy? It just in between those points. So they create a trying lot of I don't think it's a part of it. Was it Amelia Earhart who got caught up in that or was I mean, she mean she crashed right I don't know

Yeah, I know it's gonna throw more things Yeah, that's like more should we don't I have no no no should how much we don't hey So I wanted to ask you I know we're supposed to talk about another sponsor Caldera Justin I know you've been using it obviously Yeah, wow, you know you guys you guys get yours. They just sent a kid over for everybody. I just Restocked here. Here's my question to you. I know you've been using it regularly. You've been in the sun more often.

Do you use any resilience to sunburns or as a result? I didn't really associate that, but I haven't had any real bad sunburns except for like my shoulders a little bit. So I don't know, maybe it's been helping with... Does it have an SPF to it? It doesn't, but I know when skin is, I would assume as skin is healthier

that it's gonna be a little bit more resilient to damage. And so that's the question that I, I know just this so, so, so, so. Interesting. Well, we want to test that out and why. Yeah, it's gonna, yeah, I don't know about that. Now, you've been using it pretty consistently now too, right?

The caldera. Yeah. Yeah, I love the cream for the face. I have to use very little of it and it goes in very nice. I know. I just, that jar lasted me till now. So I don't know when I first brought it up that we got it, but it's, I want to, it feels like it lasted more than a month. And I've been extremely consistent with using it.

And it makes my, but here's the thing too. So I had a day or two where I didn't use it. Now, and I don't know if this is just subconsciously, because I knew I was taking it all the time, I can really feel how dry my face feels if I don't use it. I feel the same way. Okay, yeah, I never noticed that before.

I never was a guy that would have a cause. When I had a call, my face feels so dry, I need to moisturize. I've never said that in my life before or ever thought that. I've never used the word moisturize. Yeah, you did that. You did that. But now that I've had days where I don't use it now

and I was using it so consistently, now I really notice it. Now I'm assuming, Sal, that's probably because my skin is adapted to absorb. No, I almost need it. Or I think it might be the contrast. Oh wow. You just really didn't notice before.

Yeah. Now that you know what it feels like to be really feel nice now You know the difference. Oh, yeah, I tripped out on that. I was like, oh wow, that's crazy Now I feel like I feel like I look more tired before to like if you look a bag of old videos and stuff I don't know if that Yeah, it was more tired I think that has to do with more of you being fit right now and looking good. Because I think that's, I think you right now are the best looking. I've seen you since we've done mind-pump stop.

No, you do. You look so attract. Adam was telling me about it yesterday. He took me aside and he goes, I got to talk to you about something. Yeah, yeah. What? He goes, Justin's really handsome. Yeah, we're all after it, man. I said, okay. Let's see now.

Yeah, I see you. We need to a little bit of motivation. You're, you know, Sal's, you know, vlogged. That's going crazy right now with his wife, Peter looking all jacked and stuff. One of the things that he said in there is that he's, you know, trying to catch you with your strength and chase Adam with his aesthetics. So everybody's like, dude, what does Adam look like right now?

I know. I think he overhyped. Wait a fuck me on that one guy. I appreciate it. But also, like I'm not gonna live up there. Listen, stop being humble. I appreciate it, but also, like, I'm not gonna live up there. You have brought that up. Listen, stop being humble. Yeah, I see what you did there. Stop being humble. Mr. Wide Shoulder Small Ways used to be a pro

and, like, break every piece of equipment in the gym. No, bro, you're leading the way right now. You're leading the way for sure, I think. This is this, this reverse psychology is very effective. I think we're not working out. You started it. You started it. Yeah, I want to circle back to the Melia Earhart crash. This was

Holland Island, which is out in the middle of the Pacific. So way away from the Vermutor triangle. I love it. Thank you, Doug, for the correction. I know. We don't know about an American hero like that. We didn't know all the information that's at. She's badass. She was. She's awesome. Today's calls brought to you by Max and Obolic. If you're looking to maximize your overall muscle and strength,

Max and Obolic is the perfect place to start. With a full day money back guarantee There is absolutely zero risk. So what is you waiting for go to my Promoting a dot com and get started today Our first question is from RTW girl should certain people avoid hit Or is it a good workout for all people? Absolutely. I love this question. I love this question. Okay, so hit stands for high intensity interval training. And I remember when the studies came out, I know you guys did too,

this is a big deal in fitness, where they showed that short hit workouts were at least as effective, but often more effective for burning body fat and preserving muscle than steady state cardio. And I remember when that came out, every trainer was doing it. Oh, it was all the latest rave.

Like everybody was jumping in on the hit bandwagon. Yeah, after that study. And now the reason why it's more effective is because hit is more like resistance training than steady state cardio is steady state cardio is definitely very cardio like hit is like doing you know how we say doing like tons of circuits with weights is doing cardio with weights hit is like doing weights with cardio it's explosive it's more strength build it's not exactly like lifting weights

but it's much more like lifting weights are doing resistance training therefore it's going to preserve more muscle therefore it's going to be very effective at pure fat loss. Now, here's the problem with it. This was the issue that I had. When I saw all these trainers doing it, there's a lot of people that's completely inappropriate. Yeah. That was everywhere. That was the first thing that I saw.

I was like, oh my God, I would never take certain clients through a workout like that, because they just don't have the joint integrity, they don't have the ability to properly stabilize and to get through these types of explosive moves. Well, when you're training a client, you talk about stability, strength, I mean explosive performance is at the pinnacle. I mean that's what most clients that you get or that we would train were deconditioned out of shape, poor mechanics. I mean if they were ever to do hit, it wouldn't be for a very long time. It doesn't belong in

any programming. In fact, if you're an OG listener, you have probably heard us talk about this a little bit. We haven't talked about it in a long time, but I remember when we first hired our marketing team and they wanted us to to write this and we didn't we didn't write a hit program till way later in the business because we and by the way, the reason what they want to is because they have the tools right, we have the tools to be able to look up what people are searching the most. And we knew that it would be more profitable for us to release it. In fact, when we finally did release it, it was one of the biggest program launches we

ever had. And it is the only program of all of our programs that comes with a warning. And that we don't think you should do this for long term. It is not for most people. And that just speaks to to the integrity of the business is that when we first started this, we're like, listen, we know that there is a place for this stuff. We do know that it has value, but we also know

that the majority of people shouldn't be using it. And most certainly shouldn't be using it for long term, which is what I also saw. So after all those studies and stuff that came out to support the benefits of hit when we are in the early 2000s when we were all trainers, the next thing I saw was that's how everybody started a train all the time. It's every single infomercial. It was every single app in the app store was based off of like hit training. It's just drove me crazy because nobody was emphasizing all of the prerequisite

stuff that you needed to build up your body in order to be able to withstand and handle that kind of stress. Yeah, one of the characteristics of HIT is that there's short periods of going all out. So, and you see people do this on treadmills, on bikes, on rowers, and then of course, even worse, they'll do this with weights and equipment and jumping on things.

But even if you do something as simple as a bike, and you go max exertion and you're not somebody that works out consistently, you've never done this before, the risk of injury goes through the roof. But it's even deeper than that. Even if you don't hurt yourself, if you're a high stress individual with borderline hormone issues, you don't get good sleep, you've got kids, you have a mortgage, you've got a hard job, and then you're doing resistance training, which is good, but that's also adding a stress.

And then on top of that, your cardio is hit, and you're gonna go add hit on top of that. It's probably not gonna benefit you. In fact, I've taken clients who are in this category, where they just overdo everything, they don't get good sleep, there's type A type individuals. I look at their workouts and like, oh yeah, I do hit five days a week

and because I know that's good. And I took them and said, no more hit, you're gonna do steady state. But I thought steady state was not as effective. No, no, no, no, we're gonna do steady state because your body needs some more recuperative type workouts. And then lo and behold, they burn more body fat and they feel better.

And that's, this is like the key to exercise. It needs to be appropriate for your body. If it's not appropriate for your body, your lifestyle, I don't care how awesome the workout is on paper or how great it's supported by studies. If it's not right for you, you're not gonna get there any faster, you're not gonna progress any better, and if anything, you'll get there slower

and maybe even set yourself back on. Yeah, even in another thing to consider too, is that like as you ramp up, like, ramp up, one of those variables like intensity, you have to also be able to counter that with more emphasis too on the recovery. So that is something that I do think that we did well in terms of alternating that with our flow sessions and really emphasize the fact

that we're going to need to maintain, you know, the joints health through this process of really like hammering it. So, you don't find that in a lot of hip programs at all. It's just all just the hit and then you come back and you just, you do it on yourself again. We should, we should all, we should probably have a little bit more clarity here or bring some more context for the listener who doesn't want to know what hit is because we're two things.

You guys are also talking about cardio and resistance training. So you can use hit in both ways, right? So you can do the high intensity interval training with cardio modalities and then you could also do it with resistance training. Essentially it's short bouts of maximal exertion interrupted by bouts of minimal exertion. So it's like, to give you an example, it would be like,

you're on a bike and you're riding at low intensity and then every 45 seconds, you do 15 seconds of all-out, sprinting on the bike. It's hard as you can, right? Yeah, and then you back all the way off, let the heart rate recover, and then go ahead. And the benefits that all the research and studies show, it's the calorie expenditure that you're getting from the massive spike

and then the heart trying to recover to come back down to its resting heart rate. And because of that, the body has to burn a ton of calories to do that. So that's where a lot of the positive benefits from them. Now, I like using it and I used it quite a bit with clients for cardio and I'd use it obviously later on when they're ready for some of that because there's a little less risk with cardio than there is with weight training. So where I have the biggest bone to pick with it is when you see trainers using it with jump boxes and speed ladders and then they're doing squats right after that.

I mean, that's where I have a problem with it because you see all this dysfunction in the client. I mean, their form looks to, and they're literally just trying to exhaust this person and burn as much calories as possible, doing these dangerous exercises. And even if it's not dangerous, like they're gonna get hurt,

like maybe they have enough control to not get hurt, I rarely ever see anybody do it with great form. So you see this kind of like circuit base type of training and it's really these trainers that are either one are short on time or just trying to burn a ton of calories and I have more of an issue with that than I do with the cardio. To be clear, doing it with resistance training can be far more effective, just requires better programming. There's more things more, mean, our hit program is hit with resistance strain, not in cardio, but we carefully programmed it and planned it out

so that you reap the benefits and minimize the potential. Well, and one of those determiners was when your form breaks down, you stop, right? Yes. And so that was something that we tried to emphasize as much as possible is that, you know, we are trying to get through this time of, you know, like cutting out the rest and we're trying to get through these exercises, but

we're not trying to degrade, you know, the performance of each one of those exercises. We stop if that's the case. So the way I would, I used it for cardio was like this. And this is, I did this the entire time that I was competing is, I talked about this many times that I did hardly any cardio when I was getting ready for a show. So I would do any sort of movement was exercise, like training, resistance training, or walking

for 90% of my training. Now when I got to the last couple weeks, was when I would start to introduce cardio, hit was actually the first piece of cardio that I'd introduce. So I would actually do that post workout. Three days a week, I would do 12 to 15 minutes of hit afterwards. So I do my weight training session, get on the elliptical stairmaster, treadmill, whatever, and I do these 12 to 15 minute bouts.

The logic and theory behind it for me as a competitor at that time was, I don't want, I want it, the last thing I want to do is add more time to the gym. I'm already training seven days a week and an hour, hour and a half inside the gym. So I don't want to start introducing a half hour, hour of this, this, this cardio, these cardio routines. I want to just up my, my calorie expenditure with the shortest amount of time and doing that with hit post workout was the strategy on it. It wasn't until I got even closer, which is like the final week would I would start to do these 45-minute to hour-long bouts of cardio. I want to do a void doing long bouts of cardio for as long as I could because I knew that that would also sacrifice

the most muscle that way. You body would start to adapt after, that's why you do this for such a short period. Yes. It's a very smart application. Look, to be very clear, 30 minutes of walking is not nearly as stressful in the body as 10 minutes of high intensity interval training on a treadmill. Literally, so three times as long of walking

is not gonna hammer your body like one third of the time, but done with sprints with interval type of sprints. So when you're trying to train yourself to also facilitate recovery, which that's how I like to use cardio with a lot of people is that I'm, they're already pushing themselves the resistance training, especially if they're beginners or intermediate. I'm not going to throw more crazy stress on top of them with sprints. I'm gonna say go for walks, 30 minute walk. You're still moving, it's good for you,

but it's also not damaging and not stressful in the body. In fact, oftentimes, it's the opposite of stressful. It's actually more rejuvenating. So just to paint the picture, like hit, even though it's shorter, can definitely place a major stress on the body more so than steady state cardio, of course, unless you get into the extreme states of steady state

where you're walking for three hours a day. The next question is from the real raston. What are your thoughts on forced reps with the help from a training partner? I've read that it's excellent for muscle hypertrophy because it basically puts you past failure thus recruiting more muscle fibers. Do you guys think this is a good idea or could it be too taxing on the CNS if performed

too frequently? Who picked the questions there? I did. Good challenging cry line. Yeah. Yeah. So back in the day, I read this, there was a Met, Flex Magazine put out this article and it said the five keys to mass building or something like that.

I had a picture of Mike Montereauxzo and I can still remember the cover. He's a deceased bodybuilder. Back in the day it was this huge muscular guy. And then in there, one of the five keys to building mass was forced reps. And they said exactly that. It recruits more muscle fibers. It's a high intensity technique. They also said something about partial reps and negatives.

So what do you think I did? I've heard that I heard that I applied everything on my body. Yeah, and then of course later on, I just did lots of four straps. In fact, this is the thing you did with your workout partner back in the day. If I had a workout partner there, and I'm bench pressing, the reason why they're there is not to watch me lift, but rather to get me to squeeze out three or four more reps. This was extremely detrimental.

In fact, years later, when I not only stopped force reps, but actually stopped going to failure and did maybe two reps before that, my body we spawned it like it'd been a sleep for years. It was like, what the hell is going on? Force reps is way too much intensity for most people most of the time. Going to failure by itself is in that same category, but forst reps is a whole

another level. Ask me now how often I do forst reps. Never. Ask me how often I did forst reps with clients. Never. It's something that is just, it's just way too, it just doesn't give you more benefit because the detriment of the force wraps counters it quite a bit. I've never been more sore in my life than after doing force wraps. Now, thinking back to that, like the workouts, like proceeding those force wrap workouts, I remember I could barely even move my body. That's part of the problem though, as a young trainer, it used to think that that meant that you were going to get the most muscle from them.

You're growing now. Yeah, no, I was in the camp. I remember the reading, I remember reading this study and I remember going, oh my God, I need to train like every exercise I was training this way. If I had a workout partner, 100%, they were there. I wanted you two more, barely took four.

Oh yeah, make it hard. Matter of fact, I remember in our gym, amongst all the trainers stuff like that, it was all about who knew how to spot perfect. It was all about who could keep you moving on those forest reps just right. So you're hitting 99% intensity on your last three or four reps. It's crazy. And then how sore you were would be my gauge of how perfectly done that workout was.

And the truth is, it's terrible. It was a terrible way of training, training myself. It was a terrible way of training myself. It was a terrible way to teach any client to do that. And it's another thing that I think back to, and I think, oh my God, it was such a bad trainer when I first started. Because, you know, and but again, part of the motivation of what we do here

is it was to talk about this type of stuff. That's why these questions are great. You weren't building, you're just surviving. Well, it's hard, yeah, for a consumer, right, or the average gym go, or like, this is where I feel so much empathy for that person trying to figure this out. I mean, we're trainers. We're in the thick of all this stuff, and I was still making that mistake. So how could I ever expect an average person who's coming in the gym just trying to get in shape, not to make these same mistakes,

because there was so much stuff around it. I mean, the last question was all about hit. You know, much that was promoted. This whole idea that you could do a shorter workout and get more results, like that went like wildfire everywhere. And trainers were promoting it, everybody was doing it. And then now this one with four strips, I remember when I talked about going to failure like that,

we recruit all these muscle fibers and build the most amount of muscle you could from a workout. So nobody talked about like how taxing that could be on your CNS. And then also, which none of us is setting anything about it here. And now is how much they would screw your form up.

I mean, if you've ever watched somebody max out or do a four strap, this is what it looks like. Yeah. Yeah. Yeah. A symmetry going on. Yeah, it's terrible. And when you do that, it's not like you get any more

really out of the chest. You do end up recruiting a bunch of muscle fibers. All the ones you don't want to recruit from other parts of your body trying to your face. Other parts of your body trying to over and bad form. Yeah, overcompensate to help get the weight up. And so I can't even tell you the last time I did a four strap.

It's just, it's so overrated. The training to fill your four straps is so overrated. And overrated because another factor too, is if you do it and you get so sore like Justin was talking about and it hinders your next workout, you go backwards. You're going to be an opposite direction. Even if you don't get sore, I mean, I got to the point where I would do this off and I didn't get sore anymore,

but that doesn't mean you're having gone too far. I see a nest couldn't recover. I wasn't getting any stronger. I wasn't progressing. But by the way, there's a myth that this is how bodybuilders train. Maybe some, but most don't. Like Arnold, for example, the most well-known bodybuilder of all time. We did these super high volume workouts.

We're sitting in every body part three days a week. He rarely went to failure. Now when they talk about it in articles or you film the bodybuilders workout, you know, if you're filming me working now and I really want to show how bad ass I am, I'm going to do more weight. I'm going to have somebody, you know, do the four streps with me to show the intensity, but they often don't train that way. And then if you look at the most successful

strength athletes of all time, when I say most successful, I mean, the strength sport that has the most science behind it by far is Olympic weightlifting. There's no strength sport in the world that has had as many studies, scientific studies done, like Olympic weightlifters, especially during the Cold War when the Soviet Union in particular, of course,

the Olympics was a great way to showcase the, you know, just communism more effective than capitalism. And one of the ways they would do is when the Olympics would come along, who's athletes were the best? And the Soviet Union spent a lot of money, a lot of energy, and they literally had captive athletes. They would take these athletes, you're living in our facility, you're eating our food, you're taking our drugs,

you're doing, and you know how these to train them? Never to failure, it was very high frequency. They trained often at sub-maximal intensities and they resulted in some of the best strength athletes of all time. Never, almost never trained, you know when they trained to failure, when they pushed their limit to the max, competition.

That's when you're trying to see how much you could do. So failure, it's not only overrated, it's damaging. I would say for most people, don't do it, don't avoid it ever. Unless the goal is to somehow train your psyche to be able to handle intensity, maybe there's some value there, but from a muscle development standpoint, not really. Well, we consider failure the moment form starts to break down. And we also advocate for one to two reps short of that. Right. So a lot of people I think flirt with this and don't even realize it or how many people go to the last rep they could probably perform. I would have stopped you a rep or two before that.

And again, just because you're not struggling or it's not hurting you more the next day, you assume you're not doing a good enough job, but it's the opposite is true. Next question is from Rohan31PTL. How many sets and reps should you do for each body part if you're training with full body workouts? Oh, good extra good question and studies, they've actually done studies on this to find the optimal amount of volume, total volume, per body part, per week. So when I say per week, that means you could divide this volume up by two workouts, three workouts,

four workouts, or maybe even one workout, although studies show that you want to train a body part, at least twice a week for maximal results. So what do the studies show? It's anywhere between nine to 18 sets total per week per body part is, seems to be the sweet spot for most people. Now of course there's going to be people on either end of the spectrum, people with extreme recovery and genetics, and who can just handle a lot of load and a lot of volume in the

body really responds well. And then there's people who just really get fried with volume and intensity who are on the other in the spectrum. But the studies do show about nine to 18 sets total per week. And this is where I'm always within that range. So I'm either doing three sets per body part, per workout and each body part three days a week, or I'm going up as high as six sets per body part

in three days a week. I wanna take a step further too, because not only is there a massive individual variance with this, the nine to 18, I also think there's a massive variance even per body part. So we are talking earlier about how I'm just blown away by the amount of volume you can handle on your legs, considered what I can handle on my legs.

But then there's other body parts, my biceps, I could just destroy and smash and they can handle so much. So you have to kind of figure this out too for you, you as an individual, and then you as an individual per body part. So it's not like this generic rule where it's like, oh, it seems like 12 sets is perfect for me for the week. It may be perfect for your chest, but then for your legs, it may not be or for your arms, it seems like 12 sets is perfect for me for the week. It may be perfect for your chest, but then for your legs, it may not be, or for your arms, it may not be.

So there is that variance, but I definitely think that a lot of people flirt with going way beyond this. And that was the mistake I made when I started to increase frequency. Like, when you look at maps and a ball, most everything is two to three sets. And I remember the first time I was following a, this is well before in a ball, most everything is two to three sets. And I remember the first time I was following a,

this is well before in a ball, but when we were following a protocol similar to that, where the frequency was higher, I was training two to three times a week on the muscle, like dropping it down to two sets, felt like I wasn't doing enough. And so I would keep going, I'm gonna follow this, but I'm gonna do more sets

because I know I can, because I could do more, and I was still in that mindset I've like the last question of training to failure and keep pushing and stuff and so it's it's funny that it does not take as nearly as much As you think it does if you are Training with more frequencies. This is a tough one for me to prescribe Generally even because like experience also plays a major factor in that like coming in if I get a Beginner like obviously, you know, we're gonna work our way through that like what kind of volume? You know is even appropriate for you know somebody just just being

Exposed to other new stress to their body. So Again like between everything you guys said. It's like there's so many different Individual variances involved in this process, but you know, things to aspire towards, I think, yeah, the three to six kind of set amount is pretty much a general thing that I shoot for. So the recommendation then based off of like what's sourcing the 918 such as such a wide variance is that start with the least first and scale up. I mean, the goal always is to do as little as possible to elicit the most amount of change. So start at nine and pay attention to how you feel

and how your body's responding. If it's responding tremendously at nine, there's no reason to scale, save that for later to scale it up. Yeah, there's a difference, by the way, between optimal sets, and then the maximum amount of sets you can handle. The maximum amount of sets you can handle is not optimal. So you may, an optimal maybe, you know, 12 total sets per body part for the week, but you can handle 18 and that 18 means you can recover from it, but you're not gonna get as good as results as you do

with 12. What we tend to do is we tend to skip over optimal and go to the max that we can handle. Also, another factor, you said, you know, body parts can be different. It's also exercises, right? So I can handle 18 sets for the week for my legs if it's like, you know, lunges and leg extensions and single leg deadlifts and stuff like that. 18 sets of squats and front squats. Maybe not. That might be a little too much. That's such a good point because that probably speaks

a lot to my point with being able to hit camera on my biceps. I'm not doing a bunch of compound lifts for my biceps. I'm doing a bunch of preacher curls and dumbbell curls and machine stuff. That's probably a lot of the reason why I can handle so much more than my legs. Next question is from Danny Burtick.

How does poor gut health affect the metabolism and your ability to efficiently lose body fat? Okay, so I'm gonna change the question just so that the answer becomes more obvious, but then we'll get more specific to this particular question. So the question now is, how does poor health affect metabolism and your ability to lose body fat, right? If you're unhealthy, your body isn't gonna adapt

as well to anything. It's going to want to hold onto body fat because body fat is an insurance policy, right? If you have stored body fat on your body, that is just in case something goes wrong, just in case you don't have enough food, just in case you get sick, right? You've got all the stored energy.

By the way, our body does store glycogen in our liver and some in our muscles, but even lean ripped athletes have far more energy stored as body fat than they do as glycogen. So it's this wonderful insurance policy. So if you don't feel good, if your metabolism, excuse me, if your health is poor,

your body is gonna want to store body fat. It's also gonna want to not build energy-expensive muscle, right? So, if you have poor health, you're not gonna build as much muscle. So, now let's talk more specifically about the gut. Although that falls under this category, there's some pretty interesting specifics when it comes to gut health. Number one, nutrient deficiencies become much more prominent. So, if you have poor gut health You're not absorbing nutrients. In fact nutrient deficiencies are quite common even in people who supplement

When they have poor gut health because their bodies just not absorbing enough nutrients. Does that affect your hormones and your metabolism? Absolutely Poor gut health also strongly contributes to overall systemic inflammation. So if you're gonna work out and get inflamed and have to heal from that, well now you're even more inflamed and it's gonna take you even longer to recover. This is a big issue that a lot of athletes

start to run into later on because we tend to hammer ourselves with food, we tend to hammer ourselves with exercise, lots of stress on the body can also make the gut more susceptible to having issues. We eat right after we work out, which is often a good idea, sometimes not a good idea, especially if we worked out really, really, really hard. It can cause gut imbalances. Then we take lots of supplements with artificial sweeteners, which there's debate as to whether

it's okay for the gut or not. I think that it's probably, I lean more towards the probably not good for the gut. And so then you see all these athletes who've been working out for a long time and they find in the 30s, can't digest food like they used to, all of a sudden foods that they used to eat now, they can't eat anymore, and then their bodies are just, not just not responding like they used to,

but like way differently than they used to. So this is a big deal, but so is your overall health. So if you're unhealthy, you can pretty much kiss, you know, burning body fat and building muscle and all that stuff. Goodbye. It's just not going to happen as much. Well, I think there's an even simpler way to put this. And I think I remember it was, I think it was Paul checked the first time we interviewed him that I really loved the way that he talked about this. And I don't think I'd ever communicated it this way before. And it's really this simple. Your body has like 11 major systems in it.

And if any of them are off, it affects all of them. They're all connected. All your one thing. That's right. And it's, and the reason why this is even a question or why there's some, in somewhat of a misunderstanding around this, is because in Western medicine we isolate. We take, you know, your, your,

there's a digestive system, the hormones system. Yeah, we're educated that way around it. Our professions are around that. You go see a specialist for each one of those. There's unless you're going to see like a holistic type of doctor, you're not, you're not getting that. You're getting someone who's talking to you

about the central nervous system. You're treating somebody who's talking to you about the central nervous system. You're getting somebody who's talking to you about the skeletal system. You're getting somebody that's talking about the digestive system, but the truth is, they all work together. And if one of them is not running optimally, it is going to negatively affect all of them.

Now, maybe it negatively affects one system more than the other, but they're all being impacted. And your body has to prioritize to try and get that running out of motion, it's prioritizing any of its energy and resources to try and fix that area that's not doing well, the gut in this situation, that it's not going to be able to put as much resources to other systems. It's like looking at a sample.

It's like looking at a car and saying, which one of these affects the car's ability to drive? The pistons, the exhaust system, the fuel injection, or the tires. All of them. If any of those are off, which one affects the speed of the car? Yeah, they're all going to affect the car. So they're all going to have an issue. So if you have poor health anywhere, then it's going to make everything much more challenging. Well, I do think, though, too, this is one of those overlooked areas. And now it's just starting to get light because of new science.

And we're getting more information in terms of how to better address gut health, especially in athletics, like in what we're consuming and how that really affects the overall system of the body. And so I think that it's good that it's getting highlighted now. People are asking questions like this because it's pointing to that fact that this is also something to really consider when you want your body to perform at its best. And to be able to get the kind of results that you're looking for.

So if something like this needs to be addressed, you need to look into it. I remember when we started the podcast about six years ago, nobody in the space was talking about gut health. I mean, you had the very holistic wellness side that talked about it, but nobody in sports performance, fat loss or muscle building was talking about gut health. And I remember we would bring it up. We were kind of the first people in the space

to really talk about it quite a bit. And I remember all the messages I was getting from people who were like, oh crap. This is what it was mind blowing to me. Yeah, even. Like I was never exposed to information, going through all the certifications and through athletics. And obviously you knew that you wanted to kind of eat

better food just because you don't want to get fatter. But that was really the gist of what kind of information. Well, it's again, it goes back to what I was saying. We like, fatter, but that was really the, the, the gist of, of what kind of information though. Well, it's again, it goes back to what I was saying that we just, we, we're not educated that way. We're, we're educated in a way that breaks up all the systems. And when you're thinking of like the digestive system and you're in the business of building muscle and burning body fat, you just don't think about how much those,

those are actually connected to each other. And, you know, I, I think that's the mistake we make a lot of times is realizing that. And it, I know, I think that's the mistake we make a lot of times is realizing that. And, I mean, even like mental stress will affect all those things. There's so many things that affect your ability. And that's why it's so complex too. And it's never a simple answer for someone who's like,

oh, I'm having a hard time losing body fat, even though I'm doing all these things. Just calories in, calories up, bro. Yeah, no, it's way more complex than that. Totally. Look, if you like our information, no, it's way more complex than that. Totally. Look, if you like our information, you got to head over to MindPumpFree.com and check out all of our free guides.

So we have guides on developing better arms, midsection, better squat, burning body fat, building muscle. We have guides for personal trainers. We have guides for people with back pain. Go check it out MindPumpFree.com. You can also find all of us on Instagram. So you can find Justin at MindPump Justin, 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 Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic, nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, The RGB Superbundle is like having sour, animal, and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five star rating and review

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