Mind Pump: Raw Fitness Truth - 1736: The Right Lifting Volume to Build the Most Muscle, Hitting PRs at a Lower Body Fat, the Problem With Crossfit & More

Episode Date: January 26, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The best way to improve functional flexibility is to lift weights. (4:45) How your training frequency will influence your recovery. (16:12) Dad life updates with the guys: Like father, like son. (24:08) John Cena is a beast! (36:18) Study: Cannabis compounds can prevent coronavirus from entering human cells. (38:48) What would Mind Pump sell if they had no integrity? (46:20) Why NO gas station meat sticks compare to Paleo Valley’s. (50:04) The most expensive TV series ever made may surprise you. (53:00) #ListenerLive question #1 – Is it realistic to get leaner and hit PRs at the same time? (57:47) #ListenerLive question #2 – What is the right amount of lifting volume to build the most amount of muscle? (1:06:21) #ListenerLive question #3 – What are the problems with CrossFit and what program would you recommend to gain endurance? (1:19:27) #ListenerLive question #4 – How can you train for endurance and stamina, while minimizing muscle loss? (1:29:36) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] January Promotion (#1): NEW YEAR'S RESOLUTIONS SPECIAL BUNDLE OFFERS January Promotion (#2): MAPS Anabolic 50% off **Code “JANUARY50” at checkout** Mind Pump #1530: Why Warm-Ups Are a Waste of Time Is Warming Up Before A Workout Necessary? - Mind Pump Media Two vs. One Resistance Exercise Sessions in One Day: Acute Effects on Recovery and Performance Peacemaker | HBO Max Originals Cannabinoids Block Cellular Entry of SARS-CoV-2 and the Emerging Variants Visit NED for an exclusive offer for Mind Pump listeners! Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code “Mindpump15” at checkout for 15% discount** Amazon's $1 Billion 'Lord Of The Rings Series': What We Know So Far Watch The Book of Boba Fett | Full episodes | Disney+ Watch Cobra Kai | Netflix Official Site Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code “mindpump” at checkout for 15% off your first order** MAPS Powerlift MAPS Fitness Performance MAPS Strong MAPS Fitness Prime My HONEST Thoughts On Crossfit – Mind Pump Blog MAPS Fitness Prime Pro Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Justin Brink DC (@dr.justinbrink)  Instagram John Cena (@johncena)  Instagram Craig Capurso (@craigcapurso)  Instagram Adam Sedlack (@ceoufcgym)  Instagram Layne Norton, Ph.D. (@biolayne)  Instagram Brad Schoenfeld, Ph.D. (@bradschoenfeldphd)  Instagram Paul J. Fabritz (@pjfperformance)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we did live questions. So people actually called in, asked us questions, we got to coach them on air. By the way, if you ever wanna ask us a question

on one of our episodes, send your question to live at mindpumpmedia.com. Now we open the episode with a intro portion. This is 52 minutes long where we talk about scientific studies. We tell some stories about our families, we mention some of our sponsors. Today's intro was 52 minutes long. After that, we got to the questions.

Here's what went down in today's episode. We opened up by talking about functional flexibility. Then we talked about training, frequency, and recovery. I talked about how my baby son likes to lift heavy things and just then talked about how his nine year old son loves doing pushups every single night. We're so proud. Then we talked about team versus individual sports.

I brought up a study on COVID and cannabinoids. Did you know that CBDA, this is a type of cannabinoid from hemp, has been shown to prevent COVID from entering into cells in vitro. Very interesting study. This led us to talking about one of our sponsors, Ned. They make the best hemp oil products you'll find anywhere. They're high in cannabinoids. These are CBD products. You actually feel, if you want better relaxation, less inflammation, better sleep, or you

just like to feel good, give them a shot. They're legal in all 50 states. Head over to mindpumppartners.com. Click on Ned and then use the code MindPump for 15% off. Then we talked about breast milk and its benefits. I talked about gas station meat sticks, which are disgusting, which let us talk about Paleo Valley, which makes grass-fed, grass-finished meat sticks that are not disgusting. They're delicious, great macros, they're healthy,

and they have a long shelf life, so you can travel with them. Head over to mindpumppartners.com, click on Paleo Valley, so you can check out all of their Paleo-inspired health and fitness products. And if you want to buy something, use the code MindPump15 for 15% off. And then we talked about the most expensive TV series

ever made, which will be coming out soon. Then we got to the question. So the first one was asked from Helen from Colorado. We talk about getting leaner and hitting PRs. The next question was from Stefan from North Carolina. In that question, we talk about the right amount of volume to build the most amount of muscle. Then we talked to Sarah from Idaho. And we talked about why CrossFit is probably not the best way to work out for most people.

And then finally, the last question was from Stephanie from Canada. We talk about how to train for endurance and stamina while minimizing muscle loss. Also, all months long, we put together three workout bundles. Each bundle includes multiple workout programs, which will take you about nine months to get through. In other words, if you sign up for one of these bundles, you have nine months of exercises and workouts and sets and reps and video demos all planned

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So if you just want to do one, head over to mapsred.com and then use the code January50 for 50% off. Teacher time! And it's T-shirt time! Oh shit, don't you know it's my favorite time of the week. We have seven winners this week, three for Apple Podcasts, four for Facebook, the Apple Podcast winners are Peace for Lenin, Heather MD, Matt Veld here. And for Facebook, we have Diego Martin

Lopez Andrew RC car Jennifer Davis have have let and Joanne Edom all seven you a seven of you are winners. And the name I just read to iTunes at mine.pump media.com include your shirt size and your shipping address. And we'll get that shirt right out to you. a com include your shirt size and your shipping address and we'll get that shirt right out to you. The best way to improve functional flexibility is to lift weights. All right, let's talk about this a little bit. All right, well, it's to find functional flexibility

and how is it different than regular flexibility? Yeah, so there's a myth out there that resistance training makes you tight, you lose mobility, right? The myth of the stiff, you know, tight bodybuilder who's got really bad flexibility. So you know what you said Adam is, I think it's important. We have to define functional flexibility. So regular flexibility is your ability to move through or be moved through a wide range

of motion. So if I'm on the floor, let's say, and let's say Justin grabs my leg and tests my hamstring flexibility, passively he would bring my leg up and bring it far back or whatever. That would be my flexibility. Functional flexibility is different.

Functional flexibility is flexibility. You control it through that. That you own flexibility that you have strength through. So I like to use this example. I have a 15 month old son. He's extremely flexible. I mean, I could bring his feet and put him by his head and twist them into all kinds of,

but he's gotten almost no functional flexibility, right? Because he has no strength. Flexibility without controlling strength is instability. It's actually one of the highest risks of injury is being hyper flexible, but also being weak. Now proper resistance training, and I say proper because this is the important thing to understand, you train in a very full range of motion, and the goal is to increase your ranges of motion through proper mobility training and proper application of exercise.

But when you train in those full ranges of motion, you improve your flexibility, but you're stronger in it. So not only can you know, you sit in a squat, but you can do it with weight and you can get out of it if you need to very quickly versus just being flexible without strength, which is totally unstable. And again, a recipe for injury. The best example of this that I have ever seen in myself that like blew my mind was one of the first times that we hung out with Dr. Brink and he told me to sit down in a 90-90 position, which you guys have seen me probably do on the YouTube channel a bunch of times. And he grabbed my back leg and he took it and he lifted it like.

Yeah, like internally rotating, brought your foot up to your butt. Yeah, took quite a bit to hit your butt. Did the same thing to me. Yeah, all the way up, I was looking at it. So I'm sitting here in the 1990 position, he brings my heel up and I'm looking at my foot going like, holy shit, I did not know

that I have that much flexibility. And then he lets it go and he, okay, now bring it back up to yourself. And it's like, I, you know, like a half an inch, I could bring it off the ground and that was it. So that was flexibility versus, that's absolutely own. Right, right. And it just kind of blew my mind that I technically

have that flexibility, but I've lost all the control and strength. It's not usable. In that range of motion. And that's, I was like, wow, and there's an examples of that with every joint, right? Everybody has that. But that was the greatest expression that I'd ever seen someone or had someone show to me

how much I was lacking in that area. He did the same thing to me, and it was strange because I was the same thing. He brought my foot way up here, and I looked at it, and I felt detached. It was like I was looking at another foot. Now, to take it a step further, imagine being put in that position

and then someone jump on you or you have to get out of that position real quick on your own. You will tear your hip. You will injure your knee. You'll injure yourself. And if you think about this, imagine somebody stretching your, just your pack.

This is an area that most people don't really think about. But imagine bringing your arm back as far as you possibly can, or someone bring about, and then you have to explode out of that position or move, you wouldn't do it because you know, instinctively, that would tear, that would hurt my, that's the difference between flexibility and functional flexibility.

This is why a lot of, you know, like if we go back to our certifications and we, look at all the limitations in terms of the degrees of range of motion where they stop you because of safety protocol. It like had to throw all that out because that really wasn't preparing a lot of the athletes I was training for success on the field.

In fact, it was limiting their abilities substantially in terms of them because when you're actually moving and aggressively moving on the field and all these different variables and different ways that you're controlling your body, you're in pretty crazy angles. And you have to be able to know how to navigate and have access to that range of motion

and be strong in that range of motion in order to thrive as an athlete. Yeah, I remember when there were some breakthrough studies that came out that flipped what we thought we knew on a TED in regards to warming up. In the 80s and I'd say early to mid 90s, the way you warmed up before a game or before a competition was you did static stretching. You would sit in a hamstring stretch and then hold your quad, do a stretch, and then do a hip flexor stretch and do all this static stretching.

This was just standard, in PE class, this is how we warmed up, and this is what you would see athletes doing before a competition. Then a study came out that showed that static stretching before competition increases risk. Increases risk of injury. Reduces performance, and increases risk of injury. You think to yourself, how is this possible? I get looser when I static stretch. How am I hurting myself?

Because this is what happens. When you stretch a muscle and you hold a stretch, the muscle isn't becoming looser or longer. You're not, it's not like rubber, where a rubber's cold and it's not flexible and you warm it up and it gets more elastic. That's not how it works. What it literally is is your central nervous system keeps the muscle tight. And when you hold a stretch long enough, how it works. What it literally is, is your central nervous system

keeps the muscle tight, and when you hold the stretch long enough, it sends a signal to the CNS, tells it to relax, and then it kind of loosens its grip on that muscle, allowing it to stretch out further. So static stretching temporarily increases your flexibility in your range of motion by shutting off the CNS a little bit. So now you go off on the field, and you and you're kicking or you're jumping and you move in a new range of motion, you normally wouldn't because your CNS now is allowed that muscle to

elongate a little more, but you have no strength in that new range of motion. Boom, injuries are more common. So they found like stretching the hamstrings, static stretching, cause more hamstring pulls than when people did nothing at all. This was compared to nothing at all. Now, of course, there's a superior way to warm up and that's dynamic and priming, which is turning the CNS on.

That's just a massive difference between passive and active. Yes. Which is where the active is really where they found the most benefit. When you're approaching a lot of these types of ranges of motion, can I have access to that? Can I control my body to go in and out of these degrees of angles that are a little bit

like further than these 90 degrees sort of stops? Yes, and also, when you're thinking about everyday life, you don't need lots of flexibility, you need functional flexibility. Like, to be able to get into the splits, it's not really valuable in everyday life. But being able to squat down or rotate, well, let's say your kid spills something in the back at the car and you got a turnip fast,

or you're walking and you step off a curb, or you lose your footing a little bit, and you move it in a new range of motion, but you gotta control it and have some connection to that, so you don't hurt yourself. That's the important kind of flexibility that you need. Now the super long range of motion, they can come in value, they can be valuable for certain sports, but in those sports, you still need like for example, if you're a Taikwondo,

you know, if you practice Taikwondo for example, and you need to do these really high kicks, you need that range of motion, but that range of motion is worthless if you can't bring your leg up yourself and you can't control that range of motion, but that range of motion is worthless if you can't bring your leg up yourself and you can't control that range of motion. So static stretching does have a place in improving functional flexibility, but it has to be combined with some kind of resistance. But if you compare head to head, traditional flexibility type exercises and programs, and traditional being mostly static stretching to good, full range of motion, appropriate resistance training. The functional flexibility from resistance training is superior, will result in less injuries,

will make people feel more stable in their everyday lives. It will decrease the pain in every day life, more than just improving flexibility. So the myth of, by the way, the reason why you see some people who do a lot of resistance training who are very tight, because I know people are watching right now saying, well, that's true. That's, you know, part of that is not true, because I know bodybuilders, and let me tell you, I know a guy can't even wipe his own butt.

He's so tight. Part of it is, there's muscle gets in the way when you're massive, but here's the other part. When people train in shortened ranges of motion, which a lot of bodybuilders do. That's right. When you do that, you build strength in a short range of motion, which means it's disproportionate to the range of motion

that you maybe don't own, but that you have. So you essentially make yourself tighter. In other words, if I only do quarter squats and I get really strong with quarter squats, I am going to move very tightly because my body is going to know, you get outside that quarter squat position, you have no strength, you have no stability. So when I say functional flexibility with resistance training, I'm referring to appropriate and full ranges of motion and making that a priority with your training. That's what will give you that functional.

It'll also build a lot more muscle that way too. That's true. And you have to, I remember when, so I used to be the 90 degree bench press guy. That's what we learned in our first. Yeah, so for a long time, and then I remember reading and learning how important it was for me to take these joints for full range of motion

and then get into the place where I would do a bench press right, brought like brought dumbbells all the way down when I was, and initially I was weaker. So initially doing that, I had to pull back. I was able to back then, I was doing like 110 pound dumbbells. I had to scale all the way back to like 80 pound dumbbells was now my new max, but it didn't take long for that to catch up.

And then when I finally got to the place where I was now pressing that same weight that I was pressing before in the short and range of motion, I had more muscle than I was built. So there's tremendous value besides like health and protecting your joints. There's also those that are pain attention that like all I want to do is build this amazing physique. Well, you'll actually build a better physique if you take the your body through its fullest range. Yeah, there was a debate maybe 20 years ago where they would say, maybe partial reps

are more effective, true, you can't get a full range of motion, but because you could load partial reps so much more, that offsets the fact that you're not doing a full range of motion. And therefore, you should be able to build more muscle. In fact, there was a whole book that was sold on this. And it was about lifting in these quarter half ranges of motion, but just maxing out the weight and they tried to sell it. No, studies actually show even when you do that, it doesn't matter.

Fuller ranges of motion if you compare head to head, just build more muscles. Head to head in long term. You could show a study that shows somebody who's training in this light, full range of motion, and you put them in a small six week window where you overload more than 110% of what they would normally do in through full range of motion, absolutely novelty. The body's gonna do a dab, it's gonna show it's gonna build some muscle.

So that's how they cherry pick stuff like that and to try and prove their point, but the truth is over an extended period of time, training through a full range of motion is gonna benefit you not only health wise, but then also for building muscle. Speaking of exercise, a cool study just came out that kind of confirmed what we've talked about

before in the podcast and what strength athletes have observed in the past. So they took a group of men and they broke them up into two groups and they had one group do eight sets of 10 reps to failure of the bench press, one time in the day. Then they had the other group do four sets in the morning and four sets in the evening. Oh, so they broke it up. They broke it up. Same amount of volume. Same volume. Everything the same, all they did is increase the frequency. So they increase the frequency and training. Here's what they found.

Breaking it up was better. Lower levels and rates and markers of damage, faster recovery. They saw faster recovery and it pointed to the fact that they would probably build more muscle and more strength by doing the same amount of volume just splitting it up with more frequency. Now, you guys remember those all day workouts I would experiment with?

That's exactly what I would notice. It was the strangest thing. And for people who, those are older episodes, what I did, I have a garage gym. So this is probably, this might be challenging for someone who has to go to a gym and do this, unless you have a whole day of nothing to do. But what I did on the weekend is often in the weekend, I would be writing content for Mind Pump, which man I'm at home on my computer anyway.

And so what I did was, as I worked out, every other hour starting at 9am, and I think I finished it like 6pm. And what I would do is three exercises, I would do three sets of each, and I would do like five reps. And it was like moderate intensity. I think I did like squat, bench and row or something like that.

And I would do it at 9 AM and then I do it again at 11 AM and so on. And it was the strangest thing. When I added up the total volume, way more volume than I would ever do in a workout. It was like a tremendous amount of volume. But I did not feel at all like I did tons of volume. I felt good,

I actually saw myself get stronger within the day, so by the third or fourth workout, I was getting stronger, so I noticed my CNS was kinda, and then the following workouts, which went back to more traditional stuff, I actually got some gains, and I was like, holy cow, this is very interesting. I wish we had the luxury to do that frequently,

and spread that out, because I've actually, I've noticed the same thing. And I don't know, you know, if the component there is that you're teaching your central nervous system, okay, here's the movement that we're seeking today and like, and it gets better at it. And then I stop right before I get the damage and the fatigue, and then I repeat that again, and it recognizes that again. And so now I'm stronger in that movement,

because I found myself getting stronger throughout the day as I spread it out. So I think the big piece though is the damage piece. And that's why I wanted to say that there's a challenging piece to what you're talking about right now. And the challenging piece is that people still think that the, where it's at is this do a ton of damage and then rest and let your body recover.

And so if you don't, if you go into those little mini, like what's called micro workouts, because they're only probably 20 minutes or less long and they're very moderate to low intensity, where people will be challenged is they will want to apply their intensity in their normal 50 minute in that little 20 minute. And you can't, you gotta just, you gotta, it's in why it's deceiving as you'll do it. And you'll feel like, oh, that was easy.

I really didn't do much. And what you'll see people do is then they'll try and emulate it, but then they'll ramp up the intensity. Oh, I could do a lot more weight, or I could do a few more reps. To give you an idea, and then they'll ramp up the intensity. Oh, I could do a lot more weight, or I could do four reps. To give you an idea, I would not quite satisfying. Yes. So to give you an idea, like squats,

if I were gonna do five reps, back then, I would do about maybe three, 15, and that would be a normal workout, right? I brought the weight down to 255, and I was doing five. So I was just giving an example of that I went lighter, but again, I was doing three sets, every other hour of that weight. And so the volume was just through the roof.

One of the reasons why I think they see improved recovery overall, unless muscle damage overall, is I think that there's this cumulative effect with damage if you don't allow your body to have some recovering between, whereas damage then starts to cause more damage. So in other words, you're causing these inflammatory markers, you're damaging your body, and then

because you keep going subsequent damage on top of the damage that you just caused is more damaging, essentially. But if you do some and then rest, because what they did is they did the four sets in the morning, weighted four sets in the afternoon, that. Weighted four sets in the afternoon that the damage that did the second workout wasn't as bad as it would have been had they done it all together. Yeah. And that's what they're finding. And this is how, you know, a lot of bodybuilders used to train.

They used to do double split routines. They used to get way better results. Olympic lifters, Olympic lifters at the highest level, they work out several times a day. They'll do some sets and then they'll come back later, do some sets. The problem with the bodybuilders though, is they're applying their intensity philosophy in both those workouts though. And that's the end, they're also hyped up,

most of them are on anabolic. But they still saw the benefit. Sure, splitting things up. And that just speaks to your frequency point. But I think they're recovery up like artificially. I think people listening right now that are gonna go try and attempt to do this, I think the number one mistake that will be made.

Modern intensity. That's right. You're gonna be the overlap. In fact, I would encourage someone who tries this to lean towards borderline easy, borderline, like more like Olympic lifting, where you're just practicing, 35, 40% intensity, back way off, and I bet you see tremendous benefits.

More so than if you go after those four or five workouts in the day and you try and kind of get after it, you gotta resist that temptation of wanting to do it. And I think that it's what Justin's saying, it's the practicing of that. And then it's also that you're minimizing the damage. And we've talked about this before, that your body's adapting and it's also recovering.

If you always apply intensity and that's your main indicator of a good workout, then your body is just trying to recover all the time. It's not adapting and getting stronger where doing these little micro workouts I think helps bring back down the intensity naturally. By the way, if you want to just get one lift better, like you're like, I just want to get my bench press better or my pull-ups better. Try it with just one exercise. Every other hour do a few sets of an exercise with moderate intensity and do it maybe, you know, like I said, 9am, 11am, you know, 1, 3, 5, and then maybe you're done or maybe another one at 7 if

you're feeling okay. And watch how much stronger you get, literally not just that day, but the following couple days. You'll add, like let's say you have struggled with pull ups and you can't get past 10 reps. Do seven reps every other hour on one day. Just something like that. And then watch what happens.

It's really a trippy thing to experience. I remember doing it and going, this is very felt so weird. Like by the third or fourth workout, I was stronger than I was with the first workout. It was very strange. Katrina loves to work out like this now. So this is pretty much for the last two years,

almost as with her workout has looked like as she takes our programs and she breaks them up in these micro 10 minute increments because of Max. Because she's got Max and so it's like, okay, he's got it down, He's taking a nap right now So I can go get a short little workout right now Oh, he's he's playing with his toys right now, so and he's occupied

So I'll go get a couple more exercises and she just breaks it up to the day like that and she loves it She feels like it's less stressful doesn't feel like she has to carve out 50 to an hour And he has to be fully entertained for it naturally charges up. Totally. Yeah, she feels great all day long. It's very easy for her to manage that. It's like, anyone who's had a child that's two years old knows that like keeping them entertained for 10 minutes, realistic, keeping them entertained for an hour straight. Hard.

A lot harder to do. So instead of stressing out that I got to get this hour block, she just goes, okay, I'm going to go do the squats right now. I'll go do the presses later on. I do three, 15 or 20 minute workouts. Yeah, totally. Yeah, I love that. Speaking of the kids, okay, I'm gonna go do the squats right now. I'll go do the presses later on. I do three, 15 or 20 minute workouts. Yeah, totally. Yeah, I love that. Speaking to the kids, man, I'm not, I'm trying not to project

into this. He's still a baby. But I swear my 15 month old. The signs are there. He loves like lifting shit. It's the strangest thing. He has this like, this walker that he'll run and I'll load it with shit. He loves it when I make it heavy. He thinks it's even more fun. And then you like, this walker that he'll run and I'll load it with shit.

He loves it when I make it heavy. He thinks it's even more fun. And then you know what he started doing the other day? He stands there, he looks at me. He picks it up by the handle and he does reps. Ah, ah, and he just does reps. And just looks at, and I'm looking at him like, what are you doing like upright rows?

Like why are you doing that? Anything's the funniest thing ever. So, and Jessica will send me videos where he'll like, he'll have a toy that you're supposed to squeeze and it squirts out water and he'll squeeze it. And then he makes this like little grit face and he's like, he likes to apply force to things. I'm like this is so, do I have my little lifting button?

I don't know, man, you might. I mean, I didn't really see it coming either. Ever it's been showing a lot of signs of it too, and just on his own, right? I've been, again, I've tried my best to kind of stay back and not put all of my hopes and dreams on top of him and try and push that on, right? Yeah, because I really wanted to happen.

But so he signed up for gymnastics and has gone through all this kind of stuff and figuring out his body. Dude, he just started his own thing. He just decided 50 pushups a night is like his thing. 50? Yeah, he does 50 reps him out. He's eight. Sorry, just turn nine. Yes. What grade is that? That's fourth. Yeah. Fourth grade. Yeah. Wow. Yeah. That is such a young age to have that kind of commitment. Yeah, and it's crazy. And so he got like gift cards and stuff for his birthday.

And he spent it on this punching bag. And so he has like this little punching bag and he just like beats a shit out of it every night. Does his push ups. He shredded. He's like jacked right now. And like I've just like does his push ups. He's shredded. He's the jacked right now. And like, I'm just like, oh man. Now, any idea what's prompting him to do this now?

Like is it like, because I, okay, fourth grade was my first, like, girlfriend. You know, you just kind of hold hands with that. Brad, right? You're interested in, you're interested in the opposite sex, typically at that point, right? Or you're starting to, right? So I wonder if he's like, part of it is that,

like he's now kind of getting interested in the opposite sex and so he's wanting to. I think he wants to, I think it's a little brother. I bet it's a little brother. He's a little brother, but also too, he likes being on top. Like he was really into,

and he still is really into, Tetherball. And so he takes that super seriously, and I had to like build him the whole thing outside so he could like, you know, keep punching at it. And he's like, I'm number one right now, dad. And he's been like calling out all the older kids. And now he's like going against the sixth graders and everything.

And he's like beating the shit out of them. And, you know, and so that's his thing. But he, it's funny because he has has serious performance anxiety when it comes to like performer like so he has a gymnastic competition this weekend and he's just dreading it, you know, because he just he it has to be like more you or what? Is there anything he's not exactly like you? You know, I was an assing like literally You know, I wasn't asking Justin because there's because there's definitely a difference between performing in what you could call it. I guess you label as individual type sports versus team sports.

I would get nervous for competition no matter what, but I did not like competing in team sports. I'd rather do individual sports like I wrestling and there's a lot of people in the opposite. They don't want to go out on the mat by themselves, but they'll prefer to go out with their team. Right. So I'm wondering if he's, because you are a team sport guy. I'm a team sport guy.

Yeah, and I've been trying to prod him into like, looking in, going back to soccer and basketball, baseball. He's just like, he really loves gymnastics. He's kind of like, he really likes what's happening with his body. And he likes like how he has all these new abilities. And he can just pop up and do a handstand or he can do like multiple flips on the trampoline.

And he's, they're also, they're like, they're into the parkour thing too. Yeah, that's very much. Yeah, that's cool. So we'll see. I mean, it's like, I'm really trying to like move him in that direction because I know he'd do really well. He did really well when he played soccer.

He's just not like focused on dominating in terms of like being on a team. And I'm like, that's where it's at. So let's hear the prediction from you since your dad. When does he catch up to his older brother and when does it become like a serious competitive? Because they're what, nine and 12, right? Yeah.

So right now, it's a big difference. Yeah, yeah. So when they get older, it's like, I'm gonna make a difference at all. Yeah. I mean, right now, he's catching up like, strength wise. That's what I'm saying.

So when you win, because to me, knowing the two of them and kind of their personalities and what they're into, it's kind of like, you could tell the way it's playing out, ever it is gonna be knowing the two of them and kind of their person out is what they're into. It's kind of like you could tell the way it's playing out. Ever it is going to be probably the more jock, even though they both like sports, ever it's going to be the more aggressive jock. And he's the younger brother who's always trying to catch up. So there's going to come

a time when they get really close to being equal and be competitive. My best friend is like has a younger brother who ended up, you know, kind of kind of, took him till he was a freshman or sophomore in high school when we saw his younger. And he's the older brother is my best friend and so I always teed him. My little brother is fucking picking on me. So, let's see what he does.

If this must be a similar story because I mean, my brother's tears all of the mean and I totally caught him when I was in junior high. So, it was junior high. Junior high, like, like, seventh grade, I just completely, you mean and I totally caught him when I was in junior high. So it was junior high. Junior high like like seventh grade I just completely you know I could take him anything. Being besides ping pong I'll give you ping pong. You got me on that one that really irritated me. So that was something I wanted to play. He usually gets me like like nine out of ten right and that pisses me off. But yeah I was able to pretty much school him in basketball He usually gets me like nine out of 10, right?

And that pisses me off. But yeah, I was able to pretty much school in the basketball and everything else and all the other physical sports. Physical, like demanding ones. Yeah, it's cool. You see your kids, they're just different. I mean, I honestly don't care.

I just love, I love it when my kids have something that they're passionate about. And I really don't care what they're into. I could care less if, yeah, sure, I like to lift weights and that'll be cool, but I can be into almost anything. And I just like to see that they're something that they enjoy and that they're passionate about.

Like I remember my older son, when he was doing robotics and they got to a high level and they were competing. I would remember I was, I would text you guys when I'd go to these tournaments. And there'd be scouts, like college scouts. And then they're like, there's like tech companies watching these tournaments. And there'd be scouts, like college scouts, and then they're like, there's like tech companies

watching these kids. And I remember being there like hyped up, like, oh shit dude, come here son. You guys gotta kick ass dude, that's, you know, Cisco's watching over there and there's a Google. You know what I'm saying? It's just fun, it's fun to see, you know, your kids do stuff, but yeah, my youngest suggests,

it's so weird, he likes to just push and lift and... Well, see, heavy things. Now, do you guys have him, does he in the garage a lot when you and Jessica are working out, or does he not normally in there when you are? A little bit, sometimes. Because Max is a lot. So Max has been around that a lot because we throw him in the back of the truck, that's like the move, right?

So we make that like a little play pin, and then Katrina and I can work out at the same time together, and Max is kind of running. No, he doesn't like to sit still, like if she that like a little play pin and then Katrina and I can work out the same time together and Max is kind of right. No, he doesn't like to sit still for like if she puts him in the play pin with toys and works out she'll get maybe 10 minutes. So she can't do a full workout that way. So not really, which is why this is very interesting to me. Like, like I said, we have not like he's been watching dad like Liffway. No, well, they like actually has it.

Dude, if there's a heavy box anywhere in the house, he'll get behind it and he'll try to push it. And if it's against the wall, he'll get my attention, wants me to move it so I can move it in the floor, and then he'll push it. And then I'll add stuff to it and then make it heavy as hell. And he'll sit there and strain against it and keep trying to push it. I'm like, what are you doing?

I was telling you that when I saw those videos and stuff of a Relias, I was telling you that, so my best friend, the one I was just talking about, his they have videos and stuff of a Relias, I was telling you that so my best friend That one I was just talking about his they have a son who's a year and a half almost two years older than mine and They had this idea that because he was into like pushing things very kind of aggressive boy for sure and They had this long hallway and his my buddy's logic was Before bedtime they would tire him outrum out. Tyrum out. And fuck off.

It is totally backfired. Because, and I know this from watching what I've done on my son, there was a time, it wasn't that long ago, maybe like six months ago. If you Tyrum out, you have to do it like two or three hours once a month. Yes. If you do right before, then you get there adrenaline going.

Yeah, they're not going to. Cause I would like Katrina get mad at me if I would like, like one of my favorite things to do with Max before he gets ready to get one of the baths is I cuz Katrina never lets her run around naked I let him run around naked and he runs in the house and I chase him and stuff like that Wrestle and react all stupid right, so But she gets mad at me less about him being naked and more about you're whining him up It's bath like bath time has been trained as bath time we're coming down

Then we're reading time and then it's bedtime And she's right. Like the few times that I've done that with them, it riles them up, and then it's always hard to get them down. So my buddy is trained his son to want to push and be aggressive like eight o'clock at night. So now you're gonna rough house early. I think if he could go back and do that all over again.

No, that's what I think he would have he would have done it a lot earlier than eight o'clock at night. No, because if my boy's going to bed at seven, I I'll do it at five. It's like four or five and you'll see me and him running around and I'll chase him and he gets me tired, man. Sometimes I'm like, damn, dude, I don't want to keep doing this, but I know it's, you know, it's good for him. So we have a we have a good time with it. But we'll see, man, I don't know, because he's deaf. Obviously, he he doesn't have the same mom as my older kids. And my, and Jessica is, she's not like an athlete, or super athlete or anything,

mainly because she never tried. Yeah, but she's built like one. She is, and she's meso-morph for sure. She's a total classic meso-morph, right? And now, she never really played any sports, but the ones that she attempted, because she thought they were cool, like she did the silks, which is like,

if you ever watch these performers, well, they climb these fricking pieces of fabric with their hands and then they do the splits and do a bunch of weird shit. She got like to expert level in like a year and a half because she traveled with Cirque du Soleil. She worked for them and she would practice with these. And they were all remarking, you know,

talking to her about how amazing she's got her genetics for sure. I look at his muscle belly and everything. He ain't an ectomorph like I was. No, no, you could tell. He's got the mesomorph mom, I keep telling her that she's like, shut up. Don't say I'm like, no, it's true, dude. He's got your genes. This is pretty cool. Yeah, you and I both looked out like that. I haven't. Marrying right to second time there for you for sure. Those buff genetics that we want to. Yeah, it's pretty fun.

Max is a lot fuller than I was for sure. He's a big we're boys tall too. Yeah, he's really is not that tall. He's just kind of you know, but he's solid all the way around too. Like I was I was very wierry and thin. Like yeah, I go to pick up your son and I'm like, oh, you're heavier than you. My dad, my real dad, right? The one my biological dad was when he was a freshman,

he was 93 pounds. Oh, wow. He was tiny. Yeah, he like he was wrestler swimmer. He tall though. No, he was 93 pounds. So he was tiny. Yeah, like he was wrestler, swimmer. Is he tall though? No, he was short too. Well, I was shorter than I am, right? So he was 5'10.

Yeah, okay. So, you know, I'm 6'3". Genetics are weird, man. Like, you talk about younger brothers. My younger brother is a horse. He's a beast. Like, in terms of just, he just carries muscle and size. Like, insane.

I mean, I wish I had those. No, when you see someone like your brother's a perfect example, like this is how much genetics plays role. You have spent your whole life never missing a workout since you were like 15 years old. And he's like, he'd make me feel terrible. He like never rides a bike, like is what he likes to do. And he'll come in the gym and he'll lift as much weight.

He'll go and he'll work out a little bit. And then you know, send me a video like, oh, is this a lot, Is this a good amount of weight? Like you're benching 315? He's a lot. You guys obviously met my cousin Andy, right? My cousin Andy is, I remember when I first, I didn't meet him until I was 20 years old.

I was managing Hillsdale and he walked up to me and was like, hey, I'm your cousin. I didn't even know he's my, I never met that side of the family. And he knew from the last name and I was working there. And he was like 16 or 17 years old. And I looked at him like, are you sure, bro? You look like you're going to relate to it.

I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it.

I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. I'm going to relate to it. on HBO Max called Peace Maker with John Cena. So, did you guys watch, you guys are dumb. You guys, you are. By the way, you mean Doug and I like good shows.

You know it's funny? You know how many DMs I've gotten because you guys, there's certainly, because you have no one's in follow, you know. That's who you've attracted. You guys talk, all you guys talk crap about the watching. Every DM you get, I get the same ones, you go like, bro, you're so right.

The last, the last, what was the one. Every DM you get, I get the same ones. You go like, bro, you're so right. It's the last case is terrible. Listen to me. The very last, what was the one where they got the, it was a DC Comics one where they got a bunch of bad guys. Watch man, right? No. Justices league. It wasn't justices league, it was like the,

The Volta's are terrible. No, it was, they got a bunch of bad guys together to go fight crime and they pulled them out of jail to do it. Anyway. Oh, that movie sucks. Anyway, it was, what is it? Yeah.

Suicide Squad. The last one was hilarious. The original one suck. The last one was hilarious. Oh, see, I was a terrible. The original one was okay. The second one was terrible. Anyway, it got great ratings.

Okay. So it brought into me to great ratings. So anyway, he's a character in there. But people who fill out ratings. So anyway, it's a series based off of his character. And he's like the weirdest kind of like superhero's got strained, it's pure comedy. But anyway, there's some scenes where he's just

walking around in his underwear. And I told Jessica as he comes on, I'm like, you know that guy's a massive genetic freak. Like you should see videos of like a... I was a handser and saying. When he was a wrestler as a kid. He was a senior? Oh yeah, I don't know much of his history.

Yeah, well, oh dude, he was a beast. The guy, he's just one Oh, yeah, I don't know much of his history. Yeah, well, oh, dude, he was a beast. The guy, he's just one of those genetic, like if you knew in high school, you'd be like, okay, this guy's going somewhere, right? So I was talking to her about it, and there's a scene where he's in his underwear walking around and she goes, holy shit. I'm like, yeah, dude, that guy,

that's genetics right there. He trains and everything, but I said, look at the size of his hands. Like, he's just a moose, you know, and his head is like this big. Yeah, it's crazy. I know, our buddy Craig is like that. Craig has got like those, like he's just a moose, you know, and his head is like this big. Yeah, it's crazy. Our buddy Craig is like that.

Craig has got like those, like just neck this big rock. I feel like neck and ankles are like such a good way to like see that. Like he look like these little tiny, you wrap my hands around my ankles and you want to make a good supermodel, I think. I'm just walking, making that face. You got a good cue for it. You still all painted. Yeah, I want to make a good check, is that just that just put heels on those bad boys? Let me tell you.

Oh snap. It's gorgeous. Yeah, no, you know, it's funny. My wife has these really long full calf muscles, but she has small ankles. So it looks good. I told I always joke with her. I said, if you had bigger ankles, you'd have cancels. But because you have small ankles, your big ass calves look okay. No, you're right. That's if you have that small ankles that go with it, then you're winning. Then you ass calves look okay. No, you're right That's if you have the small ankles to go with it then you're winning then you're doing all right Anyway, did you guys okay? So you're ready for this. This is wonderful. Did you guys see this study that's making the rounds on CBD a so so you guys know what CBD is right canada dial yeah CBD a is before it gets decar box-related in other words before you light it and you break off the

Whatever part of the bat, you break off the whatever part of the bond, CBDA is what you would get in raw hemp. Okay. And then there was another form of CBD anyway. Wait, where are we at with all these like acronyms? Because you have like CBC, there's different cannabinoids. Yeah. So the biggest, excuse me, the most common or most concentrated cannabinoids are THC and CBD. And then there's lots of other cannabinoids. And then you could, if you heat them up, they change a little bit. If you eat them, they change a little bit

versus if you smoke them or whatever. Anyway, study shows that, and this made it's round. And by the way, this is the second or third study to show this, because there was one earlier, like a year and a half ago, that referring to the COVID stuff. Yes, it prevents the COVID virus from entering cell. Pervents it? Pervents it from entering cell. Wow. Yeah. Now this was in vitro, so it wasn't an animal or human study, but it makes perfect sense because cannabinoids, and CBD,

and CBD, you'll find a lot in hemp. You'll find more in hemp than you will in the marijuana version. Because remember hemp, there's hemp and there's marijuana both, you know, very close. Marijuana is the one that's illegal. Hemp is the one that is totally legal or whatever. The CBD and other cannabinoids, the reason why they exist is to protect the plant from infections, from mold. It helps from UV damage,

and it also prevents bacterial and viral replication. So it's got very strong, and I've known this for a long time, it's got very potent antiviral properties, but now they're showing specifically against COVID. This application matter in terms of vaping or smoking or ingesting it. I would always eat it.

It stays in your system longer. And when you smoke something, it's almost like you're inflaming your lungs and so you kind of negate some of the effects, right? Yeah. But it prevents the COVID fucking virus. I've seen a bunch of, I mean, people have been sending me like crazy, like all the articles that are coming out right now.

I'll have to remind me to message us. I'll have to remind me to message us. Rhett and Adrian and C if Ned is like blowing up right now, I'm curious sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure.

I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure.

I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. I'm not sure. goes, California is still lagging behind because we still have... You're lagging on everything. Yeah, because we have stupid regulations.

We don't like to look at new data. Great, great leadership. Yeah, it's awesome. Yeah, so he's, but I was reaching out to him talking about that and they're feeling that also. So, I mean, I was telling him, I'm like, yeah, we notice right now it's already starting to happen. Like, typically January, especially the beginning of January, is normally slow.

A lot of people think that January is amazing for fitness businesses, but it's the first couple of weeks that's kind of quiet. And we have an interesting we're experiencing. Well, I think that canabinoid based products, good ones. You know what sucks about the market is that you'll buy a CBD product or whatever. And they're, you don't know if it's got it in there. You don't know what it has in there or how much it has in there. This is why most of them you take you to even notice anything you take it. I don't know. Is's got it in there. You don't know what it has in there or how much it has in there. This is why most of them, you take, you don't even notice anything, you take it, I don't know, is it working? Maybe.

You take like Ned, for example, which is legit, they have third party testing. You feel it. You take it, you actually notice a difference. But what I was gonna say, my point is, I think cannabinoid supplements are going to be one of the most popular wellness and health supplements that we'll see ever.

I agree. Because of the broad application, it reduces anxiety, helps with sleep, it's got systemic anti-inflammatory properties, it helps with digestion, people with gut issues, they'll find benefits. I think it's going to be one of those supplements that you're going to see a lot of people just take, just to feel better.

I also think it's going to be one of those supplements that there's way more shitty versions of it than they are really good. For now, I think 80% will be good. Well, I mean, so long as it falls in the supplement category, because there's no regulation. There's nobody in there,

and it's such an easy thing to... No, I think the market will wash them out. I do. I think once people, and I know I get messages, people like, look, I trust you guys, and I've tried CBD products before, did nothing for me, I got Ned, now I can feel you guys. And I've tried CBD products before, did nothing for me. I got Ned, now I can feel a difference.

So I think that the market's gonna start washing out all these crappy products. I don't know about that. I think it's gonna take a while before you see that happen, I think it's still a two-subtle of a supplement to, for most people, to be able to tell the difference between shitty quality and better quality. Oh, I don't think it's the settles you think.

I've given it to my grandfather, my aunts, my parents, and they, literally they text me now every week. Do you have any more? Can you give me some more net? I want more net. I'll help some of my sleep, my grandfather. So what the hell? I love it.

It makes me help sleep so much, you know, whatever. Yeah, no, I, subtle in this is the fact that you're telling the difference between something that is grown incredibly well and is filtered correctly and isn't pixie dust versus someone who's not. That's where it's gonna be difficult. Difference between you taking a placebo and real hympoil, absolutely.

So what you're explaining that your family's experiencing is they've never tried hemp oil before. You give them full spectrum, great net, and they, oh my God, of course, that. But now give them some product, some knockoff brand that's not very good, or that's like got 50% of the potency, and maybe they don't see as much of a difference. Or what they'll do is they'll put in there,

and I've seen this now, you'll have a CBD product for sleep and there's melatonin in there as well. Right, exactly. Or they'll start doing things like that. I there's melatonin in there as well. Right, exactly. Or they'll start doing things like that. I mean, of course they're gonna do that. I mean, we see that with all other supplements. I mean, that's what I think pre-workout market's the most hilarious to me because the stuff

that everybody feels is the stuff that doesn't really do much. Like it's the least amount of benefit. The caffeine. Is the stuff that you feel that makes you all tingly and you're like, oh, this is working You know, it's like okay. They put that in nice and you know like oh my god. I'm sweating Yeah, nothing magic. Nothing magical is happening right now. They throw that stuff in there You know what the you will feel it the supplement industry has screwed up a lot of potentially good supplements Like I remember ecti sterone ect Echti Stereon, real Echti Stereon, does work.

Now, I'm not saying it's great for everyone to take, it's whatever, but it actually does work. In a 45 day period, you will build more muscle, it's anabolic and you speed up recovery. But when Echti Stereon first hit the supplement market, there was the vast majority of companies that sold Echti Stereon, sold garbage. So then it lost, it lost its reputation. And so for a while, everyone's,

oh, Ekdi Sterone doesn't work. It's crap. Now it's making it come back because, you know, more people are talking about some of those old studies and they're bringing out actual quality stuff. But for a while there, I would bring it up and people who are in strength, sports and stuff are like, oh, I've tried that's garbage. It's like, no, you never really actually tried it. Why don't you think, why don't you, why aren't we seeing like a surge in that? Was it humana for that we messed with like years ago? Oh, patented.

Very limited. Oh, is that why? Yeah, very limited. That's something different, but that's very limited. Oh, I didn't know that. I didn't know that it was, so you can't, so some random sub of income and you can't pick up humana for it. No, you have to go through whoever has the patent for that particular.

Oh, interesting. Product. Because I noticed when we messed with that, I felt it. I forgot what that was called. I know that's the brand name. It's called the metaphor. It's called the metaphor. It's called the metaphor.

It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor.

It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor. It's called the metaphor what it's called, but it was like some it was an extract from fertilized eggs, I believe Something no not dinosaur Dennis dinosaur eggs so rare

You ever seen how big a dinosaur well that would sell though if you did I'll tell you what I would sell all day long If I had no integrity I would sell breast milk 100% breast milk. People already do, bro. I know, I would. It's already a thing. I know I wouldn't sell real breast milk. I would sell a protein powder and I would I would say we synthetic version or something. Yeah, we we matched the amino acid profile and the all the, you know, it's identical to breast milk. Yeah, well, then here's your commercial.

You wouldn't do that because you couldn't do that because that's what they've been trying to do that with babies formula forever. Because you know shit, I'm talking about the average consumer. I'm saying if I had no integrity, because hey, think of the commercial, right? The human baby adds 75% of their muscle mass in the first six months. I picture a big bodybuilder.

I picture a big bodybuilder. Yeah. Yeah. Like this huge super athlete lady, you know, like with just like squeezing it in a bag. Hey guys, you wanna build mass? Ever wonder why you were attracted to boobs?

Your body wants to grow. You know, and I'll call it best milk. You know what I mean? Try best milk. Someone right now is like, I wanna buy some. Well no, I see, there was a documentary series on, and it wasn't just that one, that was one of the episodes, and they, I don't know if it's still a popular thing,

but for a minute there, it was getting some traction. Real breast milk is fascinating. Fascinating. It's unbelievably fascinating. It is so weird. It's so weird. For a AM to PM. It is basically the needs of the baby.

Oh, the baby's a little sick. Oh, antibodies, boom, start producing these. Oh, little pain killers, or oh, in the P.M. There's compounds that help the baby sleep and the A.M. there's compounds that help the baby. That's why they don't know. We're able to replicate it. Yeah, never.

It's like, it changes so readily, so strange. It's crazy that there's a lot of people that don't realize that. A lot of people think that freaking formula is. Well, you know why there's a stigma? Because it is very hard, right? First off, breastfeeding is hard. It's difficult. But second, there's a lot of women they can't.

Either because they have to work, and it's just super impossible, or they literally can't. They don't produce enough milk. And I can see why hearing all of this would make them feel bad because, especially as a mom, you wanna do the best for me. Yeah, but I hate that we don't talk about it

because we're afraid we're gonna offend somebody who would, I agree. I mean, cause it's good information. I agree. You know what I'm saying? And some people just don't know. I have family members that have had kids that just didn't know,

because they listened to all the marketing and the marketing tells you that like, it's as good as breast milk. And then you get to experience the convenience of it and you're like, why should we go through that whole process? That was difficult and hard and stressful. It's like, let's just give him formula. It's just as good now.

So it's like, well, no. And it's not me trying to shame anybody who couldn't, but it's educating those that have that option. because there's a lot of people that have that option that take don't take that option because It's not convenient and I think that for that is the wrong reason in my opinion. Did you know in the 60s and 70s When formula became really wide spread or whatever Their doctors would encourage women to not breastfeed. Of course, because they probably made money off of it. They were told to not breastfeed, because this is better for the baby,

and it's better for you. You know, you're not crazy? That's crazy. This is why, you know, look back in time, has Western medicine ever made mistakes? Yeah, yeah. So I don't know. I don't know if we should always.

You know, we question things sometimes. Exactly. Hey, speaking about some of our sponsors, I got a funny story for you guys. I go to get gas. I had to go fill the car up with the gas the other day and I was a little hungry. So I went in there. I'm looking for a snack gas station, right? There's not that much stuff you can pick.

So I'm like, beef jerky or nuts. Yeah. So I go into options. There's this new, there's these jerky. Let's be trying to get like, ho-hoes and ding-dongs. Oh, that garbage. Hell no. But I'm like, oh, look, there's these meat sticks.

So let me try one of these gas station meat sticks. Ugh, so spoiled from Paleo Valley. That the meat sticks, I cannot eat any other meat stick. They hit such a home run with that. Yeah. Way different. But why, we haven't seen them in convenience. So I feel like that should be like the next move.

I know, they're small right now, but it's just like, it would murder. It is so much better than a lot of those other options that you get there, and they're dry. They don't have much flavor in them. It tastes like a bunch of different things. It tasted fake and processed as I was eating it. It's gotta be so difficult, like a food and beverage company

to get into like big stores, I would imagine. I can't, it's yeah. I mean, and probably most of the companies get big money behind them. And I think, of Paleo Valley, I think it's family owned and I think they were bootstrapped. I don't think they took on. I don't think, I don't know for sure,

but I don't know if they've done any rounds of funding at all. And so they've just naturally grown. And like when you don't have all this muscle behind you, it's really tough to get into gas stations, Costco, and stuff. It is, because here's a scary, not a scary, but a crappy scenario. You produce a product, you're trying to grow target, right? How many, how many stores does target have a thousand in the US

or something like that? And they come and they're like, hey, we want your product in all of our stores. And you're left with, you know that you have these warehouses that can only hold this much. Right. You can only produce this much and you only have the capital to produce a certain amount. You have to say no. Or you have to find a way to get out of the money. I mean, you know that wouldn't happen. So that's part of their, you know, when they ask, they'll, they would ask that, right? Like when you're, we had, we have friends, right?

Good, the good wipes, they went into target and they normally will, how many can you handle? You know, oh, we could probably fill 300 of the stores and so they'll do like a trial. Okay, let's see what happens on the shelves and if you can keep up and then if you can, we'll scale up to the next level or whatever. But I just think it's more like a money thing. If you don't have the capital to go out

and produce that much, they're not going to do that. Plus the direct to consumer now is like, I mean, you're cutting out a lot of all those charges of retail and everything else you have to go. Isn't it wild though, that statistic I shared about brick and mortar? I thought that was so fascinating. Yeah, that's on the comeback, like crazy.

Yeah, that we just had our largest quarter ever, and brick and mortar, and we're still kind of recovering from pandemic time too. It's not like everybody is, I mean, I bet you there's more people now shopping online than there ever were before because of the pandemic and due to delivery services. Some of us is strong, yes.

This is stronger. Yeah, but to think that the brick and mortar is still on the rise like that, it's wild to me. No, no, no. Speaking of money and stuff, did you guys hear about the new series that's gonna come out in prime? The most expensive series ever produced? You guys might guess what this is? Yeah. Well,

I know it is. Well, it's the new, the Lord of the Rings. Oh, wow. Yeah. That more than Star Wars. The most expensive TV series ever. Well, they, well, I mean, like Mandalorian. Oh, yeah. More than that. Yeah. So they bought rights. It's like for five seasons, I believe. And this is all going to be original content. If I'm not mistaken, where it's like Tolkien only wrote, you know, Hobbit and Lord of the Rings. And so this is sort of like, so who's writing this story? That's a good question. Because you brought you.

I mean, I was hard. I was some big shoes. The talent could train how like, you know, we were watching both at last night. I'm kind of telling her like you know I like watching it with Justin because he gives me all the all the bad Dave Floney and What's his name from swingers I always forget? Oh, yeah, yeah, yeah Barbara Masterful job like just because they're you could tell they're super fans and they've they've gone through all of the adjacent Books that were not cannon and they've gone through all of the adjacent books that were not canon and they incorporated the coolest stuff.

And they keep you in that. Like a lot of the old school fans like myself that are just like still stuck in like, you know, episode four through six. Like that's just where I live. So they kept it there. Oh, so they took one of the writers from Game of Thrones to work aside a couple of the writers in developing the new series. Okay.

Look, I tell you guys notice how movies and series are completely changing now. Like, you talk about the long form concept, because you can binge now and you go back and watch all of them. And you can develop very complex, you can develop very complex characters. It's brilliant.

You can do it before. Do you guys notice in movies how hard it was and you can make him strategy. You can develop very complex characters. It's brilliant. You can do it before. Do you guys notice in movies how hard it was to make a likable evil character because you have an hour or two? But now you have a whole series. You can make a character be a total scumbag and also likable and also empathetic

because you can develop the shit out of them. Yeah. And when you build something like Star Wars or Lord of the Rings, you already have millions of fans already. And if you stick to the kind of original storyline and just develop character, they're all interested. Nobody's not going to be as long as the character is semi-interesting. I mean, I was just watching Boa Fett last night. I don't ruin it. So teaser alert. The character, the girl that is like his sidekick, like I don't know anything

about her, I've seen her in the Mandalorian and then you see her now. But she's kind of behind the scenes, there was a scene like in the last episode where she saved his life, he could tell she's kind of a bad ass, but you don't know much. This whole last one, they went back, you know how every time he goes in that tank, he does flashbacks. So he did a whole flashback on how their relationship formed. And now I'm all super interested in her character. They did that with the wookie last time,

the dude that the dark one. Like now I'm all curious about his character. Like it's so, I'm like, man, when I'm watching it, all I'm thinking is like, holy shit, there's a whole nother, huge series. There's a whole nother huge series. But you know what the formula is? This is why Boba and the Mandalorian did so well is stop trying to create new shit and

cater to the large, crazy audience that they already have. Just give us more of what we are. That's how I say it. That's how they stick to the original storyline. They just build the character. The best example of that is karate kid. The new karate kid, what is it, Cobra Kai? Yeah. Sucks, terrible acting, terrible story, but guess who loves it?

All the Karate Kid fans. I watch all of it, dude. Because it's always, it's a bunch of throwing back to the original Karate Kid. And that's why I watch it. If they tried, imagine if they tried to create this whole new story with new characters with the same shitty act. They tried, and it all flop. Never. I would never watch it. All right, so check this out.

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Our first caller is Helen from Colorado. Helen. What's going on? How can we help you? Hi there gentlemen. Thank you for taking my question And it was a little bit of background and in a real fitness and life funk in mid 2019 I joined CrossFit on the premise that all I needed to do was turn up and the coach would make something happen. And it worked. One and a half years later, I am in a consistent habit of going to the gym 45 days a week and no longer under duress. During this time, I've been on a journey of discovery for strength and I feel like that's my emmol. So in the last year and a half, I've gone from barely knowing what a deadlift is to pulling £300 conventional and then I scored a £2.45 when I last tested my one right max.

Most of those gains have come while I've been in a calorie deficit and well, you know, CrossFit. So strength wasn't the main focus. So realizing CrossFit wasn't the right fit for me, I've now moved to a regular gym so that I can really focus on strength and see what I can make happen. So, I'm regularly working out 45 days a week, I'm running a three-day lower body, two-day upper body split, and then in terms of nutrition, I'm a wee bit fluffy right now, so I'm on a cut trying to get about 10 to 15 pounds, I cut trying to get bound about 10 to 15 pounds. I'm on 2100 calories, getting me about one and a half pounds a week, working really well with kind of being flexible and whatever fits my macros. So all going good on that part.

My question is in 15 months, I turn 40, with the right training and focus, how far can I take my strength training in that time? Could I hit a 400 pound ed lift in 50 months and what magic can you guys share to help me go in the right track? Yeah, okay, so I have no idea if you can hit a 400 pound ed lift. That's more than just and just so you know But no, I have no idea if that's where you can go to see you know. But no, I have no idea if that's where you can go. I'm sure there's some potential left there, especially because you train so long with CrossFit, which isn't exactly the best type of programming for pure strength. You're saying you're doing upper and lower body days, powerlifting or strength training

tends to focus on lifts, not necessarily body parts. So if you're number one, and then you said you want to get leaner, so we got to pick one right now. What's more important to you right now getting leaner? Are you getting stronger? Probably leaner first Only because I'm not really in a position that I want to do maintenance of bulking calories till I've addressed that Realistic drop ten pounds in like I don't know six eight weeks. Okay, so I'd focus that on that first So go and get leaner and you know still focus on strength, but don't know, six, eight weeks. Okay, so I'd focus that on that first. So go ahead and get leaner and, you know, still focus on strength, but don't expect huge strength gains.

Not in a deficit. Not a deficit. When you're done with getting lean, then I would go into surplus and I would follow a powerlifting specific. Yeah, a mass powerlift. Type program. I was just gonna ask, do you have maps powerlift, Helen?

I don't. All right, we'll send that over to you. Follow maps powerl lift in a surplus when you're done with your cut. And you should see some pretty significant progress and changes. Now, we'll say this, your lifts are pretty damn strong now. So adding a hundred pounds to your deadlift is,

I don't know, you're looking at a third, you know, adding an additional third to the total weight that you lift. That would be impressive for somebody who's never deadlifted and then begins deadlifting. That would still be impressive. Somebody who has been training CrossFit and deadlifting for years now, adding a hundred pounds is. Now that doesn't mean it's not possible.

No, no, it's especially with a targeted powerlifting routine because, you know, there's muscle that's gained, but a good powerlifting routine is really good at technique getting you good at the lift and in strength is as much of a skill as it is just muscle So I that would be the best direction to go out with someone do you practice mobility? Quite frequently do you have a ritual around that? I guess what would you mean by mobility? What I mean by that is, you know, if you're constantly kind of checking in on your joint health and stability and support, so to go through like some of these

mobility type stretches and things like, you know, post or even priming before your workouts, can make a substantial difference. Also, when you're on this aggressive pursuit of strength, the last thing you want to do is to get a bad response out of your joints. I know we're not the biggest crossfit fans, but I feel like that's one thing I really have taken away is I do really good priming.

I've had really good, I feel like I've had really good coaching in terms of technique. And more importantly, I've kind of been very in tune with if I'm not, if I'm not feeling it, like if occasionally I'll get a tight right hit, I'll back it off. And I focus on that before I, you know, put the weights back on again. And I feel like that good starting point that I'm, whilst I say I'm being aggressive, I'm also being very smart about it. And then obviously listening to you guys, there's no point lifting if it's not good technique. Yeah, awesome. No, you're on the right track, but yeah, the biggest thing I'd say is when

you're trying to cut, don't expect your strength to explode. So it's going to be with the surplus, with a calorie surplus. I'd go ahead and cut first. There's nothing wrong with that. And then go into the surplus and then chase the strength and then follow maps, power lift. And that'll be your best chance. It'll ush's, yeah, it'll set you up really nice.

I think you think that would be a nice little cut to lean out within a deficit. And then the surplus with the changing of the programming If you're if you were doing more of a kind of body part Focus program and then you move specifically to a strength base program like power lift, which is the main lifts And you're also moving back from a deficit now into a calories surplus I mean, I think that's gonna set the table for some PRs for you, for sure. I think 400 is a very lofty goal, but why not set it up 400 and, you know, we'll be happy

if we hit 350, you know. I like it. And the number of enemies pretty, well, it's average. It'd be nice to hit, but it's more about the process and what could I really get in that time? I don't know if I'll ever get there, but it's fun to dream. Are you conventional or sumo lifter? Conventional. Conventional. None of the democrat. It doesn't count if it's sumo.

That's a lane, not all the time. Awesome. Well, thanks for calling in, Helen. I think the advice we gave you, give that a shot. I think that's your best bet. Awesome. Thank you so much. Thank you, Helen. Cheers. Thank you. I think one of the takeaways here is the conflicting goals that people tend to have. Yes. I want to build the most amount of muscle, but I'm trying to get shredded. I can be shredded.

Or, you know, I want to be able to run a marathon in, you know, under two hours, but I also want to be able to, you know, squat three times by body weight or whatever. So competing goals, you're better off going after one, unless your goal is to kind of be okay at everything. But if you want to do really good at one thing, focus on that one thing, and then when you're ready to move out, move out, and focus on something else, you're gonna be better off doing it that way, rather than trying to do everything all at once,

because peeing in a deficit and trying to add a hundred pounds to your deadlift, after already getting up to a pretty damn good deadlift, I mean, that's gonna be really, really hard thing to do. Yeah, a 300 pound deadlift is a very impressive deadlift already. So, a 39 year old woman, that's not bad at all. Yeah, I mean, honestly, I would be super happy

if we added 25 pounds to that in the year. I mean, 25 pounds to a 300 pound. Yeah, so, 400, but I like it, you know. You never know though, dude. I swear, I've worked with people where they were pretty damn strong, but they never did a targeted powerlifting program. Right.

And then they saw huge start-ups. Why so bad? I mean, when we ran our pounds, I mean, Mass Powerlift was my last, like, maps program that I ran and was consistent with sticking to the program. And because I had, and why I was so excited about that, when we did that, I have never ran,

like a pure Power Lift program, and I saw a big difference from that. So I packed on some muscle and got strong. And a lot of that I think is just the practicing of the technique of it still more than anything else. I don't think I was built the most, I definitely wasn't the most muscular, I've been more muscular in the past.

It's just that I don't think I'd ever followed a program where the desired outcome was just purely to get stronger in those four lifts and I'm just gonna get better and better and better and it's programmed very well. Our next caller is Steven from North Carolina. Steven, what's happening? How can we help you?

Hey, how's it going guys? Good. Congratulations on all your hard work to really paying off, helping a lot of people. So we appreciate it. I'm just going to go ahead and read this question off, because I don't want to sound like a blabbering idiot. But it mainly revolves around muscle and strength

and hypertrophy and the amount of volume that's prescribed in Max anabolic. So you hear all these other guys like Lane Norton and Brad Shill and Feldenmak Isertel preach for days and days about how volume is the key for size and strength gains and they all seem to talk about around a 15 to 20 sets per week for any given muscle. But when I'm doing maps in a biolic it seems like the most volume you're ever doing for any one body part in particular is 12 sets. And that's assuming that you're doing three days a week.

And then in some phases like phase one, it only has like four sets of pullups for the lats. But anyways, I ran maps in a biolic as written about a year or so back. And didn't really see any significant strength gains or size gains. Caviaud is I was either at maintenance for most of the time or even cutting towards the end of it. So I'm not sure if that has something to do with it. With all that being said though, I've been lifting and eating really well for over a year now and I haven't really seen any size or strength gains significantly doing any sort of program.

So I've kind of come to the conclusion that I probably need to do some sort of legitimate slow and steady bulk in order to gain strength and size at this point. But at the end of the day, I'm a little worried that doing so with a program like Maps and Obolic, I won't have enough volume. And that just worries me. I don't want to get fat on my first time really trying to bulk.

Okay, all right, so there's a couple of things you added in the question that you wrote into. Do you mind if I go through them? Yeah, go for it. Yeah, so you said you realized you have a little bit of body to smurf you? Yeah, potentially. Yes. Okay, now that can make, that can make me objective

a little bit challenging, okay? Now you mentioned not a lot of strength gains, but you were also cutting your calories. That's common. It's really hard to make strength gains when your calories are low. Especially an experienced lifter. Yeah, especially experienced. As far as volume is concerned, okay, here's a deal with volume. And here's the challenge that I have with the science-based fitness communicators.

Although they're far better than the typical fitness influencer, they are all about the data and they tend to miss out the context of individual variants because they themselves often don't train lots of everyday people, or if they do train people, there's a bit of a bias because they'll train just bodybuilders

or high performing athletes. Volume definitely contributes to hypertrophy, but it's gotta be the right volume. What does that mean? Well, it's very different from person to person. So that 15 to 20 sets per week, that's true for a lot of people. It's not true for everybody. For a lot of people, it's too much volume and the context that you have to look at is your lifestyle, the stress that you have, your diet, your sleep, and of course your genetics all play a role. And also, let's say you did follow a program that, let's say, was at 18 sets per week,

per body part, and you would do in great, and you did that for years. Sometimes dropping volume gets you a better gains when you're stuck to something for so long. And the same is you can be truly opposite where you maybe do low volume and then increase the volume. Intensity and frequency and all that stuff, these all play a role. And also don't forget with maps and obolic, there's trigger sessions. So trigger sessions are a way to add lots of extra volume. You can do up to three of those a day

on your off days. So, you know, essentially what I'm saying is this, there's a lot of individual variants. You're going to have to play with things a little while, but I'm gonna be quite honest with you, the vast majority of people that I've worked with, 15 sets is around the top per week, per body part, most people can take. The people that handle more than that tend to be more advanced with better athletic

or muscle building genetics. Most people are anywhere between nine to 12 sets in my experience. And again, the context being a normal life and maybe some stress and not everything else being totally perfect. But the other part I wanna focus on is the body dysmorphia side.

That's gonna make being objective really hard. I know you're worried about gaining lots of body fat. That's gonna make it real hard for you to move in the bulk, you know, like to gain weight because you're going to gain a little bit of body fat when you're gaining some muscle. You're not to gain a lot, but you're gonna gain a little bit of body fat. So the two options I would have for you are, you know, in your question you said here, you're about 13% body fat, you could either cut down to 10% and then go on a bulk, or

go on a bulk now and tell yourself that you won't allow yourself to get about 15% body fat or something like that. And then measure strength and make that the main, and the reason why I like strength is because body dysmorphia doesn't really affect strength. You either get stronger or you don't. And you could look in the mirror and judge yourself all you want.

But if the weight's going up, then you know you're doing at least most things, right? So those are the two directions I would say I would recommend you go. So I you know I have a few things to contribute to this one. I actually do agree with Lane and Greg and Shoean Phil who you're talking about like as far as volume. If you've listened to the show long enough, you've heard me talk about when I competed one of the single most important things that I tracked to make sure that I was progressing show or show was a volume and how I manipulated that.

So, but there's a piece that's missing in this conversation that if also if you've been listening for a long time, you've heard me say many times, which is my goal is always to do the least amount of work to elicit the most amount of change. So what I don't like about the messaging that Lane is saying and Greg and these guys is we're all assuming that everybody is at the same place like what Sal is alluding to. And what I have found in my experience is most people respond very well to less. Very few people are consistently training day in, day out, months in, months out, year in, year out. Yeah, well, good diet, good sleep.

Right. And so by me, when I start these people off, I actually wanna do as little as possible to get them to start to see some sort of change. That way, I have lots of room to increase volume over time. So when I first started to get ready for competing, so I competed for two years consistently, I got ready a year before that. So three years of being very, very focused on building, right? And that first year, my routine looked very similar to anabolic. And it was a very slow process of just trying to build my metabolism up, get stronger, pack

on some muscle. And what's cool is if you're following maps consecutively, we wrote them in order with purpose, right? So it goes maps and a ball, maps performance, maps aesthetic, and then you would move to something like split, you know, for somebody who's more body, body part focus, like a competitor. And all of those, we scale volume in it for you. So, Anabalc is designed to be the lesser volume program in comparison to performance,

aesthetic, and then split, and then the pinnacle would be PD. So, yeah, you do want to add volume. If you want to to keep ice so what they're saying is not not true But the starting point is really important and finding that for a client is important that you don't go right to the end If you try if I try to start When not my journey if I started in PED type of volume I might have seen great results for the first month or two because of how much volumes in it But then I would have nowhere to go and skate and And I would even argue you would have over trained. I would have, I would have.

And add to this, Stephen, too. Look, let's just think about this. Think this out for a second. Okay, adding volume year after year is the way that you get your body to continue to change. Okay, that obviously there's a bit of a flaw there because what are you going to do in five years or 10 years in the training, 85 sets per week,

per body part? It's not always that way. So you can get up to certain volume. You could back down on the volume, increase the intensity, change the exercise, all of a sudden get, this is what it looked like for me. It went,

anabolic, performance, aesthetic, split, PD for two shows, back to anabolic, reset myself again. Like, and get what's awesome is after I trained that long, that consistently scaled volume over time. Man, when I got back to Annabolic and gave myself that adequate rest and brought the volume down, I got really strong. So you know, the one thing I don't like about when guys preach this message all the time, it's like we're all assuming that the millions of people we're all talking to are in the

exact same place. And again, I'll always hammer this home. The goal is to do as little as possible to elicit the most amount of change. So I have more tools in my toolbox to manipulate later on. And yes, adding volume and manipulating volume is one of the single most important things

to adding and building size over time. But where you start is so important. And then the last thing I want to say is related to the comment about anabolic. 100% the reason why you didn't see much from that is because you're in a maintenance to a deficit. On a program where it's about building your metabolism and building strength, running in a maintenance or in a deficit. Yeah have to feed the body. Yeah, the fact that you just maintain would be a success. So by running that in a bulk, or at least maintenance surplus is gonna be where you wanna be

in order to see some strength gains in muscle building. Did you do the trigger sessions religiously? I did, yeah. Three a day, yeah. And sorry. You did three a day on your off days? No, I do one a day, typically. Do three a day. A huge difference. Huge difference if you do three a day on your off days? No, I do one a day. Typically do three a day. A huge difference.

Huge difference if you do three a day versus one a day. And make sure you're just trying to get a pump. That's all you're trying to do. Gotcha. The other kind of question I had with regards to that is that just seems to be kind of conflicting with the, you know, when you want to get better at a lift, do it more frequently advice that you guys often give. That's right.

So I'm wondering how you would incorporate the more frequency into like random lifts like the either pull-ups or bench press, like just do a couple sets at like 70% or like half as many reps as you can do. Yeah, I think on the trigger session days. Think of it this way, think of it this way, right? So if you have, you have volume and frequency and intensity. Okay, so the trigger session days, you think of it this way, think of it this way, right? So if you have you have volume and frequency and intensity, okay?

So the more you train the more often you train the longer you train the less you can train intensely. So if you want to practice a lift every single day, you're gonna maybe have one day where it's decent intensity the rest of the time. It's a little We have a don't forget, Sal, this this if again going back to what I said right now I mean where I'm sticking to the goal is to build and put muscle and size and strength on right now. You know, getting good at a lift, okay, yes, that, that matters, but we're talking about the, the conversation right now is about volume and, and properly scaling that.

And right now, I want to follow MAP's and a ball to a tee because in performance, you're going to get more volume and practice. And in aesthetic, you're going to get more volume and practice and in aesthetic You're going to get even more volume and practice and so I think the message for me is that for you for me is that Follow it to a T Follow up the right program right after it let the let us do the programming for you Where we scale the volume in and trust the process and do it in a maintenance to bulk, so you can actually build while you do it. Sounds good. Thank you guys.

Thanks for calling. Appreciate it. Thanks, Steven. All right, take care. I want to say this about studies, because you can pull up lots of studies on exercise. How, what's the best rip range? What are the best set, you know,

and range, total volume and intensity? And there's a couple things that you want to consider when you look at studies. One is that studies are typically 12 to 16 weeks long. So whatever works best in a 12 to 16 week period doesn't necessarily mean that that's going to work best long term. The body does tend to lose it's I guess the how it adapts or reacts to a stimulus once it's used to that stimulus or changing things up makes a big difference. And then here's the other part that's really important.

If you read the studies, and nobody ever does this, look at the participants. It's almost always 10 to 15 college aged males. Okay. So let's look at the think of the context here. They're young men, so they have typically good testosterone levels. They're probably prime age to build, recover. They probably don't have a lot of stress. They're probably prime age to build, recover. They probably don't have a lot of stress. They're in college.

They have enough time to obviously enrol in a study. They don't have kids. They're not worried about all that stuff. So that context matter. So 15 to 20 sets for college aged males in a 12 week period, that may be true for a majority of those people. If you're a 35 year old or 45 year old male or you're a guy with lots of stress or, you know, you're a woman or whatever, like it did.

Changes things quite a bit. And like I said, if I took all the clients that I trained and I considered all of them, 15 to 20 sets is too much for most people. Probably it's usually about 9 to 12 is what I would get out of consistent clients to be optimal. Our next caller is Sarah from Idaho. Hey Sarah, how can we help you? Hey, I love your podcast. Thank you.

I've been a frequent listener for over a year now. Just a little history about me, I'm 48. I've been doing CrossFit for a couple of years now, but working out probably steadily for 15 years, just I love weights, weights is probably my favorite thing. But after doing CrossFit for two years, I feel like I'm not getting stronger doing the CrossFit workouts when they Wednesday Friday. Each workout does have a strength portion, but you are only doing one thing, such as a deadlift or a bench press

or a hankling, et cetera. And then the workout of the day usually uses that strength in part of that with a much decreased weight. But I want to throw in some weight days, maybe on the days that I'm not doing crossfit, but I'm not sure about the cross about the programming because some crossfit days were using multiple muscle sets. I don't want to over train, but I want to get stronger. I enjoy crossfit. I know you guys sometimes talk badly about it, but I like it for the endurance it gives me. I know you guys sometimes talk badly about it, but I like it for the endurance, it gives me.

What would you suggest? I want to be clear on the CrossFit thing because we do tend to tease a lot about it. There's a lot of very positive things that CrossFit has brought to the fitness community, but your question is the reason why we don't like it. Because most people have goals just like you have or have specific things that they want to focus on and that programming is...

It's a better way to do it. Yeah, there's a much better approach to achieve what you're looking for than following a group class that's very intensity-based. And that... CrossFit gets you good at competing in CrossFit. Is that what you're trying to do? No, no, I've been just competing in the game of life here. So. Okay, so I mean, this is the challenge, and I get it by the way, Sarah, I understand this, but it's, it's, when I meet people who do CrossFit

in your situation, not people are trying to compete in the sport, but rather they're trying to improve their health and fitness and their strength and they come to me. And it's almost like I'm talking to somebody that is in a dysfunctional relationship with the partner. It's like they come to me and they're like, hey, my husband throws dishes at me and calls me names, but... Stockholm's the best. I love it.

Yeah, we got, you know, I want to stay with him. So like, it's like, okay, I don't know what to tell you. You like the... It's my CD's, I don't want to leave those. I don't think, and I'm going to, I hope I don't make you uncomfortable, Sarah, but I'm going to call you out a little bit. I don't think you like the endurance of CrossFit. I think you like the fact that you get beat up in your workouts. I think you like the sweat and the pain. Is that the, be honest, is that the deal?

I mean, I do like that. I like, I like, I call myself kind of an endurance ADD person. I don't like to just go out and run. I don't like to just go out and bike. I like to do something different every time. Yeah, so here's why. You're probably not gaining any more endurance or strength at this point. The CrossFit program, that's different from place to place

and different with different coaches. Some coaches are good, but generally speaking, unless you're going to compete in an event that is CrossFit, there's not a lot of value in comparison to better programmed workouts. So if you like endurance, I can give you a program that will give you better endurance. If you like strength, I can give you a program that's

going to give you a better strength. If you like to beat the crap out of yourself, I think you should stick to CrossFit. So, these are the things that you wanna ask yourself. So, if you're looking for better stamina and strength and you like that athletic functional aspect and you said you have that endurance ADD, which I get that as well.

We're gonna go maps performance or map strong. Map strong or map performance, you're gonna have fun, it's different, it gives you some of those components, but you're going to improve, you're going to get, you're not just going to have hard workouts, you're going to see your strength go up, you're going to see your endurance and stamina improve, you're going to feel good, it's not going to feel like you're T during on the edge of, of overtraining, like you may be feeling right now. Yeah, honestly, mass performance was like our answer to a lot of, you know, like it was, it was actually a good transition for me with a lot of CrossFit clients that I,

I used to have where we would take them through actual functional, strength type exercises. And I know that's, you know, that's a lot of the appeal of it. Is that you're moving in a lot of different directions. You know, it's fun because it's almost like you don't really know what to challenge. Yeah. And, and you're in a group environment, you kind of feed off of everybody.

So I totally get, you know, what they're trying to do with that. And they did a masterful job of making it like a community experience. But in terms of like you progressing forward and getting strong, you know, we have to be specific. And this is where, you know, good programming actually changes all that up for you. So it really is just gonna revolve around whether or not you're comfortable enough to step outside and do something that's maybe outside of that environment.

Yeah, Sarah, I'm gonna make a deal with you. Okay. You can say, you don't have to say yes, you can say no. If you promise to do what I'm about to tell you to do for at least five weeks. What I will give you is I'm going to give you maps performance, maps strong, and I'm going to give you maps prime because I want to make sure that you prime properly so that you don't get injuries and maybe correct some imbalances you might have developed following the CrossFit programming. Is that a deal?

Would you take that deal? I would take that deal. I do that. Yeah. Done. I'm going to give you all three of those. OK, so I never give away three programs. I always give away just one. So I'm going to give you all three. Just start with mass performance. OK, do the first five weeks. If you don't like it, go back to what you were doing before.

But if you like it, stick with mass performance, then follow maps strong after that. The entire time you're following both, make sure you prime properly. You'll get that out of maps prime. It'll teach you how to do that. And I bet you're going to be blown away. I bet you're going to out of maps prime, it'll teach you how to do that. And I bet you're going to be blown away.

I bet you're going to be like, well, I didn't know what I was missing. The one tiny thing I want. I think that's great. The one tiny thing I want to add, because I've also trained a lot of clients that loved CrossFit and then I ended up coaching, is because it creates this competitive environment and this kind of go-go mentality, make sure you're following the program as laid out, right? So you'll notice that we have tempo in there, we have rest periods built in there.

And so follow the rest periods as we've programmed them because that's just as important to the exercise. It's a part of the programming. So, and CrossFit clients of mine have this tendency to kind of go, go, go. And they're there and they're just one is they want to see how much they can do, how fast they can do it, and how much they can get out in that time. And because I know a lot of it's designed that way,

where that's not how I want you to train and want you to get adequate rest. And certain phases, you have shorter rest periods, certain phases in our programs, you have longer rest periods. And the idea is that when you're in that phase, you stick to it. There's science behind why we programmed it that way, and you will benefit from it if you stay true to it. And there'll come a time when you'll be standing there between sets, and you'll be like,

I'm bored, or this is easy. Or I can be doing like five things, right? Yeah, yeah, I can do this now. I can do that. And you need to fight that urge. Fight that urge to wanna go right back at it, just because you feel like you can, you need to fight that urge. Fight that urge to want to go right back at it just because you feel like you can. You need to follow the programming, give your body that adequate rest and then go out again. That's that's my one thing that I want to add to this. Yeah. Okay. Thank you so

much, Sarah. Is there anything else? You know, that's that's it. I will definitely try this for five weeks and we'll see where we get. Hell Yeah, please check in with us check back with us Let us know what happens. I think I know what you're gonna say, but think do it anyway. All right. Thanks Sarah Yeah, the the dysfunctional relationship people have Sometimes across it is so funny called you're out on that. Well, I mean times if you heard that. Oh, it's every time Yeah, I want to get stronger and but I like the you know I like the performance aspects like was your performance improving will know okay

What you actually like is the beat-up part of the other thing that we call someone like that is cortisol junkies Of course, yeah, they're just they're they just love that adrenaline rush and she are kind of alluded to being somebody like this Or she probably needs to kind of get after like that to feel the same thing Which which is why I gave the advice I did, because I know that same person has a real fucking hard time sitting for 90 seconds before the next set. It just feels like an internity for that person. And if she disregards that and goes right into it,

then she's gonna lose a lot of the benefits of the program. When I was, we're just completely going into cardio with weights. Yeah, and we got to eliminate that. What I've even told people who had a really hard challenge with this is I would say, okay, fine. Here's what we're going to do then. We're going to follow good programming for resistance training. And then on these other days, you like that competitive, whatever. Let's find something rock climbing or, you know, parkour or, you know, do something that started

wreck league and go speed. Yeah, like that where you that do something that starts directly and goes to be. Yeah, like that's a part of what you're doing, but don't apply it to your exercise programming because then it just becomes all about the pain and you'll get away with that for a certain period of time, but at some point your body's gonna rebel. Now, I do wanna add something to the, if she's listening to this, hopefully she goes back

and listens to our response after the call. You gave her performance and strong, which I think is a very smart transition because it's going to appeal to her the most and hopefully we win her over. But I would follow that up with maps and a ballic, right? So I would like to see her go performance strong and then I would want to take her and hopefully I have in performance. I know what you're doing. And so I'm hoping that I win her over in performance and strong like you did.

Like now she trust us. Oh my God. I got stronger. I feel amazing. She's going to see all these great results. Then now that she has her trust, I say, okay, now you're going to fall in a ball. Like, and you're going to have way less volume. You're only train three days a week. Like you're going to rest a lot more. Yeah. Focus on screen or power lift even right.

So I'd like her to go to power lift her and a ball. So if you're listening and you and you trust the process and you see the great results that you should see if you follow it go performance go strong and then jump back to anabolic and or power lift direction that's where I'd go. Our next caller is Stephanie from Ontario Canada. Stephanie what's happening how can we help you? Hi, so my questions about muscular adaptation for performance I grew up loving long distance running and cycling since listening to your podcast about two years ago I started to incorporate resistance training into my training so like in high school and university I was a competitive volleyball player, but I didn't really train in the gym very much.

I just ran and biked in the summers when it was mild enough to do that. So anyways, yeah, I started resistance training a few years ago, and I feel very strong. I feel good when I do that. But I'm just worried because I signed up for a half Ironman this summer, I'm worried that my strength gains will be weaker because I'm training for a half marathon, and I'm going to be biking like 90 kilometers as well in this race. So yeah, I was just wondering, does increasing performance in long distance steady state activities mean that my performance as a volleyball player? So like my vertical jump or the path I'm going to be doing is going to be a lot of work. increasing performance in like long distance steady state activities mean

that my performance as a volleyball player. So like my vertical jump or the power that I get from jumping and serving and hitting will decrease. I'm just wondering about yeah like muscular adaptation. Yeah good question Stephanie. Okay so you you played at a regularly high at a decently high level and volleyball right and you practice pretty yeah. Let me ask you a question. Let's say you have an athlete that you're coaching who's playing volleyball, and they practice five days a week. And then they go down to practicing one day a week.

Are you going to notice a decline in their skill and performance? I would say, I don't know. Like I think maybe if everyone else on the team is practicing still five days a week, and they only do one. Let's say somebody's practicing still five days a week and they only do one. Let's say somebody's just training five days a week in their practicing volleyball

and then they stop practicing five days a week and then they practice one day a week. I think you can expect to see it as a decline in some performance and skill, that's normal, okay. If you're training for an Ironman, you're going to improve your skill and your stamina and your performance specific to the Iron Man and you're probably going to lose some of it in other arenas.

And depending on what arena we're talking about, you'll see more or less gains or losses. So for powerlifting, you'd see a bigger loss than you would maybe for volleyball. But that's expected and there's nothing wrong with that. In fact, not only there's nothing wrong with that, but when we're looking at things long term, it's great to move from one type of adaptation to another back and forth. Whatever strength you lose, training for an Iron Man, you'll gain back so fast when you switch your training back to strength training. So my advice to someone like you is, first off, like how?

So then, so do you think I should start, oh, go ahead. Well, no, go ahead, go ahead, ask what you were gonna say. Oh, I was gonna say, so then do you think, like I should do 16 weeks of Ironman training and then right after the Ironman, I should do like a jump training, like a vertical jump training program. I would go specific to Iron Man training

for however long you think you need for the Iron Man. After you're done, I would give yourself a couple weeks of D-load, so you're, because Iron Man's pretty, half Iron Man is intense. So I give yourself a couple weeks. And then I would go specific to train for what you're looking for.

Now you're not gonna lose all your performance because you're still running, cycling, swimming, you're still moving, but the skill and the specific type of strength, the specific type of power, you may lose a little bit because you're training more in another direction. And again, there's nothing wrong with that. So if you really wanna perform well for the Iron Man,

focus on the Iron Man. And then when you go back to your other training, it'll come back pretty quickly, especially because you have such a good base of that kind of training in the past. The one thing that I would add is nutrition. So where this could get at a hand real quick is what happens sometimes someone will,

they're not focused on building muscle and we're not focused on like volleyball performance. I just want to be good at Iron Man. And so it's all about training Iron Man. And we kind of like aren't real, and you're burning so many calories, so you're not, you're not gonna on like volleyball performance. I just wanted to be good at Iron Man, and so it's all about training Iron Man, and we kinda like aren't real, and you're burning so many calories, so you're not gonna put on body fat, so you're not really tracking food so much.

And then your protein intake is really low, and you're in a deficit a lot of times, and that's going to accelerate muscle loss. So the one thing that I would add to try and mitigate how much performance slash strength, slash muscle that we're going to lose is make sure you're getting adequate calories and protein, especially. So, you know, I would be tracking that and making sure I'm hitting my kind of one-to-one, your body weight in protein on a daily basis. And then, you know, when I know I'm about to go on,

like a real long run or ride, loading up, making sure that I have maybe some liquid calories that I can take before, so I've got a good amount of fuel and energy that my body can utilize. That would be the one thing that I would add to try and mitigate how much, because it's inevitable, right? We're switching the adaptations and focus you're gonna get Yeah more you're you're gonna build a more endurance body type not a explosive big strong muscular body type by doing that That's okay and like Sal is saying that's gonna bounce right back and it'll bounce back even faster If you do a good job of hanging on to as much of it you can nutritionally by feeding the body

It'll take you that much longer it you can nutritionally by feeding the body. It'll take you that much longer if you just disregard that and just, hey, I'm running all time, I'm not really worried about food. I can get away with eating kind of whatever I want, which is what happens to people sometimes who do this. And then they end up eating 40 grams of protein every day. And the body says, oh, we don't eat this muscle anymore. We're just endurance athletes.

And so it pays down. Yeah. I mean, the biggest thing to consider is just the competing adaptations. So the more you can go into one versus the other, the more efficient your body is gonna respond to that and actually learn that adaptation going forward. So obviously like endurance versus strength, you're gonna have both of those are gonna compete a bit.

So if you can separate those out and through periods and like say you're moving then from your Iron Man to go back, like you'd mentioned, more vertical jump or like, you know, plyometric, you know, explosive type training, you know, just stay in that very specific adaptation for a few weeks. Now here's something you can do the whole time, Stephanie.

I think the entire time you should focus on or add an element of correctional exercise to prevent imbalances or injury or movement issues that cause you to lose efficiency of movement. So this will be valuable when you're doing the Iron Man. This will be valuable for volleyball or anything else you do. Do you have maps prime pro? I don't know. Okay, I'm gonna make a deal with you.

Earlier you said you were a teacher, right? Are you teaching your teaching in class right now? Okay. No, I have a gym class. I'm just on my prep right now. Okay, but you do teach students? Yeah, I do teach students, yeah. All right, if you promise not to give them homework today,

I'll give you Maps Prime Pro for free as well. I wanna hook everybody up. You know, yeah All right, excellent. So we'll send over maps. I'm gonna have a break. Yeah, beautiful until hey say Sal gave you guys a break. South from my pump from my pump and I'll send you a Yeah, I'm gonna send maps prime pro to you and you can use that through all of the training no matter what you're doing It'll benefit you no matter what they actually know who you are because I For their culminating like their midterm I made them listen to one of your podcasts about why everyone should deadlift and write a report on it. Oh, that's awesome. Well, there you go. You know, I one last

thing. So we I don't know if you follow PJ PJ F performance Paul Fabrice. Yeah, I do. Okay, so his vert I heard you talk about vertical. so I think he's the best in the business. So if that's a great program, you know. All right, thanks for calling in, Steph. Okay, yeah, I'll look into that. So then, yeah, just if my goal is overall athleticism, do you think switching between endurance and power based training is a good way to go, or do you think it should be consistently one of them?

And then just switch up what? If you want general overall, then you do a little bit of everything. If you want specific, then you got to be more focused. Okay, sounds good. All right, thank you. Okay, thanks very much. Thank you. Let me tell you, man, I'm winning those students over.

No homework for you guys. That's great. Yeah, it's similar. It's always, we get questions like this all the time. Like, how do I prevent my body from, it's literally, what you're literally asking is, how do I prevent my body from adapting in a way that makes it get better at what I'm doing? Yeah. Yeah.

You know what I'm saying? And you can't, like, you got to pick one or the other or be okay with a little bit of all of it. Well, you know, that's just it is being okay with that. You're not going to be the best at the, the one thing if you're doing multiple things. You're sending multiple signals to the body. It's not going to be the best at that one thing. Which I think is totally okay if you're not a professional athlete or maybe it could be like, she's competing for Iron Man. So I would switch all my focus so I can be do the best I can at that.

Totally. And then when I get back, then I get back, I'm gonna be more focused on probably volleyball because that's what I'm doing. And then, yeah, I want to throw some endurance in there every once in a while, so I don't lose that, you know, because I like those things. But knowing that the more I do in one way or the other, it's going to take a little bit from the other one. Totally. Look, if you like our information, head over to mindpumpfree.com and check out our guides.

We have guides that can help you with almost any fitness call. You can also find all of us on Instagram. So Justin is at Mind Pump Justin. I'm at Mind Pump Sal and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad,

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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 on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.