Mind Pump: Raw Fitness Truth - 1850: Ten Weird Ways to Boost Workout Performance

Episode Date: July 4, 2022

Ten Weird Ways to Boost Workout Performance Did you know there are PROVEN ways to boost your athletic performance but they are really WEIRD? (2:25)   Ten Weird Ways to Boost Workout Performance.    #1 - Have salt and water. (3:07) #2 - Pick an awesome playlist. (6:50) #3 - Train in the afternoon. (9:34) #4 - Workout in a new place. (12:03) #5 - Take twice as long to train. (14:19) #6 - Explosive first. (16:03) #7 – Isometrics. (19:16) #8 - Get cold before your workout. (24:13) #9 - Bring a friend. (27:35) #10 - Train outside. (29:40) Related Links/Products Mentioned Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Special Launch: MAPS Cardio, plus two special e-books for $77! (Ends 7/3) **Promo code CARDIOSPECIAL at checkout** Electrolyte Drinks Market Size & Trends | Growth Analysis, 2030 Salt increases physical performance in resistance competitions Jog To The Beat: Music Increases Exercise Endurance By 15% Time-of-Day Effects on Short-Duration Maximal Exercise Performance Mind Pump #1677: The Best Explosive Exercises For Muscle Growth & Fat Loss Prime Bundle | MAPS Fitness Products Mind Pump #1745: How To Pack On Muscle To Your Lagging/Stubborn Body Parts Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Podcast #19 Stanford Researchers’ Cooling Glove Boosts Exercise Recovery Mind Pump #1825: Man Cheats Death & Builds Cold Plunge Business Mind Pump #1820: How To Choose The Perfect Workout Partner Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pakulski (@bpakfitness)  Instagram Justin Brink DC (@dr.justinbrink)  Instagram Andrew Huberman, Ph.D. (@hubermanlab)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop 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? Today's episode, we talk about 10 weird ways

you can boost workout performance. Most of them backed up by studies, several studies. So it's a very interesting episode. We talk about 10 weird ways you can boost workout performance. Most of them backed up by studies, several studies. It's a very interesting episode. This episode is brought to you by our sponsor, Elemente. This is electrolyte powder that has the right amount of sodium. Most electrolyte powders don't have enough sodium to really make a difference for athletes, especially those of you that don't eat a lot of heavily processed foods or those of you

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this launch, sending soon, for $77, which is a discount, you also get booster VO2 max and eating for performance, those two ebooks for free. If you're interested, go to mapscardio.com and then use the code cardio special for the discounted price plus the two free ebooks. All right, here comes a show. Did you know there are proven ways to boost your athletic performance, but they're really weird. That's what we're gonna talk about today.

Weird ways to boost athletic performance. I love weird. What constitutes weird here? They're just not the obvious one. Okay. Like, is the obvious stuff on how to boost athletic performance? So outside of the box more like thinking. Yeah, things that you,

a lot of people don't realize have been proven in studies to improve athletic performance. You got your stronger, faster. Ten of these for us? Ten of them. Oh wow. Okay, I wonder of the 10, how many will actually be weird to people that are like out of the box

and how many will be like, I knew that. I think that maybe people will listen to them and say, oh yeah, that kind of makes sense, but then when you look at the studies, it's pretty wild. Like, let's start with the first. So this is backing behind them. Yeah, oh yeah, that kind of makes sense, but then when you look at the studies, it's pretty wild. Let's start with the first backing behind them. Yeah, let's start with the first one. And this one is a much bigger athletic performance booster

for fitness fanatics than just the average person, and I'll explain why in a second. And that is to have some salt, have some salt, increase your sodium intake. Now the reason why this makes a big difference with athletes is because athletes or fitness fanatics tend to eat a diet that is not comprised of heavily processed foods.

So the sodium take is lower than the average person. And then you couple that with the fact that they work out and sweat a lot, which means they excrete a lot of sodium. So supplementing with sodium or salt in your water or like what we like to use is element T We put that in our water better pumps better strength better performance better recovery It's an inter-inter muscular fluid like it helps with aid in performance

Totally quite substantially. How big is the electric light market? It's got to be pretty big. Oh, it's I mean, this is I mean, this is something we've known for a while I think we've gotten better about the formulations. I don't, I think people don't realize it's the sodium that makes the biggest difference. I remember when I first learned this with endurance clients that I had where they, I would just tell them to take some Himalayan pink salt, take a pinch, put in the water,

and they were like, oh my God, this is like the biggest, I can't believe how big of a difference this made in my performance. Yeah, I think as an athlete and drinking Gatorade and all, like the thought was like, you just, you didn't wanna lose too much sweat like as you're out there. And I feel that was the extent

of the electrolyte conversation. So in terms of it being an actual performance boost, I don't think people really realize even with weight training, like what that does. Oh yeah, it can't be right. That's, I think 32 billion. It's 32, it says million. I know, but it's 32,000, 518 million.

That means 32 billion. Yeah, it's a billion. Billions of dollars. It says, it's a weird way to write it. Yeah, that's a really weird way to write it. Yeah, that's a lot. Yeah, it's a lot. Yeah, and the other thing too is athletes often,

especially people who live weights, will lead a lower carbohydrate diet, which also reduces the amount of fluid and sodium that you have in your body. So, in fact, a lot of people going to ketogenic diet, we'll talk about keto flu. Sometimes it's because their sodium is too low. You have them introduce sodium into the diet, higher rates, and they feel a ton better. So that's one that's more. Now, is there recent stuff that's came out?

Because what was interesting when Doug pulled that up, not only is it, well, you know, 32 billion or whatever, but it's projected to grow all the way to 56 billion by 2030. So within, you know, the next, well, at six, seven years, we're, they're projecting it to almost double the market. It's, it's a valuable product.

We've been athletes have known about it for a while. Here, I read a study to you. Check this out. So this was in science news. The effectiveness of salt on sports performance in triathletes is what they evaluated. The athletes who added supplement, this supplement of salt to their usual hydration routines

during the competition took 26 minutes less to complete a medium distance triathlon course. 26 minutes less. Wow. That's a, in a close, yeah. That's a massive impact. And I remember when we first started working with element T, I'm not an endurance athlete, but I did it with my workouts and I was like, whoa, the pumps are way better. Yeah, and it's so counter to what people perceive salt as being this evil addition that just for flavor and it's gonna spike their hypertension and blood pressure issues as a result of that.

And I think that we're just now coming around and realizing salt plays a pretty big factor in movement in any kind of like athletic pursuit. Okay, that's weird number one. What's weird number two? Pick an awesome music playlist. Now people, I know it sounds funny, because people like listening to music, but I don't know if you guys really, I'll pull up a study on this. I don't know if you guys realize just how big it if no, it definitely affects it for sure. It's a big impact.

It's a lot more than people realize. There's, I mean, I think, you know, I think maybe you may not realize it, but subconsciously you have to kind of know, right? Okay, like you have, like how much does music play a role in like your emotions, like when you watch a movie, or imagine watching a movie, scary movie, and like a heroic movie, and you cut out the musical part.

Yeah, yeah. If you ever, I've ever seen them do that before, it like, it kills it. It kills it. It just shows you what an impact that it makes on you emotionally, right? Well, one study showed a 15% improvement in endurance. 15%.

Oh, that's a bit. Just from music. No change in diet, no change in training, just music alone. An equal percent reduction in pain perception was also shown in other studies with music. So that's a big difference from music alone and music is not even, it's not, again, it's just, you're right, it affects emotion, it affects perception, and that affects your performance. But 15%, like name is supplement

that has been shown to improve athletic performance by 15%. Yeah, no, that's another great one. It's a little pantera on it, I don't feel any pain. It does, it's weird though that I guess there's gotta be such an individual variance though how that would work, right? Because I've always thought it's crazy

that people get hyped on like hip hop. Like I love hip hop music, I just, I listen to it all the time. Doesn't do it for you. It doesn't do it for working out. Like, for working out lives. For parties. Yeah, I need, I need justice type of music.

Your type of music for working out. If I'm getting after it, like, if I'm trying to cruise and I actually don't want to improve performance in the gym, I might listen to hip hop or culture. Well, reading articles on this, part of it is, a big part of it is the association you have with the music. So like for me, you guys are in a laugh, but obviously if I work out to like a rocky soundtrack because as a kid growing up watching that movie, that

was such a, you know, impactful movie for me and you had the montages. Which one is it? Is it the eye of the tiger or is it the opener? Any of them. Rocky IV is my favorite. The montage is on there where he's running up the mountain and draw a go and do all that. I feel like that movie has created so many emotions for you that you'd almost be confused in the gym with that. My turn, Dodd, right now. I'm trying to be a part of it.

I'm trying. I don't know if I'm horny or I'm ready to work out. I don't know if I've made my performance isn't that good. I don't know, babe, my performance isn't that good. I don't know how I feel right now. I have the time. All right, take the right playlist. Yeah, that's the point. Let's do it.

We're gonna have a lot of fun. That's a good one though. I like that as a weird one. All right, let's never do it. It's a third weird way. Training the afternoon. So studies on the best time of day to work out. Now, we've talked about this on the show before.

The best time of day that you can work out ultimately is the time that you're gonna be the most consistent because at the end of the day, that's what matters. But if you want to boost performance, studies show consistently people are stronger, they can run faster, longer, just have more, everything better performance across the board by working out like around early afternoon, one o'clock, two o'clock. Because you're like fully acclimated, everything's turned on and like all your systems are go. I would think they also nutrition. Like you probably have a meal or two inside you,

which I would think makes the biggest difference. Yeah. I think that makes more of a difference then that actually being new to one when you're getting your lift in is that you've been up early enough that you've already had at least one, if not two meals, and so your body's fueled. Yeah, I know for me, it makes,

I mean, my early afternoon workouts, if I want to hit a PR, where I really want to like, you know, push it and see what I can do, I'm the best right around, like a couple hours after lunch, so for me it's around two o'clock, so I'll eat lunch at noon, give a little bit of digestion, and then hit the gym. I work out early in the morning just because that's

when I can be most consistent, which also happens to be the worst time for performance. But it's consistent for me. But yeah, if I wanna like lift, heavy, and train my hardest, it's around that time. I had a lot of nostalgia there because that period, it was between clients, typically you had that kind of break in the afternoon.

Isn't that funny? That's true. In, or when I was in school, that was when I had like, you know, break between classes and again, my workouts were way different than they are today, but it's just you got to do it. You got to do it to be consistent. Yeah. Is that the best time for you guys still now? Oh, it's yeah. No, it's such a difference for me that it's hard for me to do the other other other times. It really is. It takes a lot for me to be motivated to get up early in the morning or it takes a lot if it's already like five, six o'clock and I'm going to go out there and go get it.

I really have to be on a kick where I'm like, I have a goal in mind that I'm trying to achieve and I'm like, I've already committed. I'm not missing a day. Otherwise, I find myself talking myself out of it if I can't make my noon noon to two somewhere in that range. And for me, it's been it's more about food. And I've noticed that from like, you know, training and tracking so much. It's like, oh, when I have two meals, I got breakfast and a lunch in me, I'm fueled up. Even just having breakfast and then say,

working out at like say 10, 30 or 11, not as good of a workout. I need that second meal to really load all the way up before I feel good. Yeah, now this next one doesn't really have any studies to support it that I could find. So this is gonna be anecdote that I've experienced myself and I've also experienced training of the clients

and just managing gyms. And this is probably more true for a fitness fanatic and that's to work out in a brand new place. I mean, of course it depends on the kind of place, but I know for me, if I, when we've done shows where we've traveled and there's a new gym that were near, either there's that one in Reno, we went to or there's, you know, Ben Pekolsky's facility or there's that one, you know, powerlifting gym. I can't remember the name of it. Off the top of my head was in Texas. It was amazing. Maybe we can, if someone can remember

that. Big tech. Big tech. Yeah. great. We actually went in there to film. In fact, I know all of us stayed up late and I have a four all of a fill at crap and we all decided to work out that day, if you recall, because it was just a new place, it was different. It's exciting and fun. Lots of energy, it was very inviting and yeah, it just kind of, it brings new interest

into the workout itself and you kind of bring the fun back into it. It's the novelty of it. I absolutely think, I mean, you actually, you did this on purpose. You had like, memberships to so many different jam. Yes, I totally would do that. If I was not motivated to go to one, I'd go to the other one like that.

So, and different mindsets I wanted to be in different ones. So if I was like, it was kind of a chill, like I didn't, this is, didn't need to be an intense workout. It was more of a like a recovery. I'm to be an intense workout. It was more of a recovery. I'm going over to club sport with a steam room in sauna, a little bit slower pace than gym. If today was like, I'm getting after it's a heavy day,

I'm gonna go goals where all the dudes are lifting really heavy. And today's kind of a touch weight, kind of aesthetic stuff like that. I'm gonna go over into my 24-hour fitness gym where there's a lot of machines and stuff. So I mean, I absolutely, I love this. Along these lines, and you didn't have it on your tips,

but you could also throw in there, changing the workout. So, I mean, that partially does it. And I think it's the new place. We're getting a new place for you, that too. Yeah, new place, either a new place or a new workout, gives you that kind of novel stimulus, and just excited, oh, it's something new.

You know, oh, it's just the same feeling you get with anything that's... Well, that's part of it for me. When I work on a new place, I almost always do different exercises because there's new machines, different pieces of equipment. So I typically don't go to a new place and do the exact same routine, usually changes things up for me. So that's probably a big part of it. Here's another one and I love this when I have this opportunity. I don't get it very often these days. You know, I'm a father of three kids, I have a fourth one on the way, obviously we have this opportunity. I don't get it very often these days. You know, I'm a father of three kids,

I have a fourth one on the way, obviously we have this business. But when this happens to me, I freaking love it. When I have twice as long to work out, as I normally do, I do the same workout. I just rest twice as long and I take twice as long. And I have some of my best workouts. I love this tip.

No pressure. I love this tip because it doesn't happen all the time, but there'd be times where I love this tip because it doesn't happen all the time, but there, you know, there'd be times where I would get this where it's like, oh, I have nothing on the agenda today. It's a Saturday. I'm going to get in the gym when it's not really busy in there. And I sometimes being there for two to four hours. Yeah.

Even break it up with like a shake in between to refuel a little bit and go back at it. And it wasn't that I was doing a ton of volume, it's just I was taking my time in there. And it just, in enjoying the process of being in there, I think that in itself, I think, and because again, back to the kind of novel thing, I think you get from this too, because you don't get to do that all the time, I used to love doing this.

But I also think it's the double-respirates. If you rest, a minute and a half in between your sets, and you go from a minute and a half to three minutes, or four minutes, you're gonna be stronger. Well, you perform going to be stronger. Well, you perform better. Yes. That's just the thing.

You're not battling any fatigue or any urgency to get to the next. It's whenever your body feels really ready to go again. So it's a nice change of pace. Now, the key to this is you're not working out twice as much. I want to be clear. Working out twice as much is not what I'm saying. What I'm saying is same sets, same reps, everything the same except you're probably going to go heavier because you're stronger. Just take twice as long. Literally sit there and rest twice

as long as you normally would and then watch what happens to your performance and watch how you feel the day after and how your body responds from that. All right. This next one is really interesting because there are really studies on, you know, what's called post activation potentiation or studies that show that going heavy and then doing explosive movement or doing explosive movement and then going heavy. This combination tends to activate more muscle fibers.

So if you're somebody that's got some experience and you can do plyometrics, try doing five to ten minutes of plyometrics for your target body part. And the way plyometrics work is you don't go to failure, it's not a fatigue based type routine. It's literally about how fast and explosive as you can be. Do five or six explosive, for example, push-ups then rest a few minutes and then do it again. Even if you could do 20, just do five or six and push as hard as you can. Then go do your normal control bench press,

watch how the muscles feel. Ultimate recruitment protocol, right? So it's like I can summon the troops as many muscle fibers as possible early on that you can then pull from throughout your workouts. So it's a pretty interesting feeling once you nail it now in terms of being able to be explosive and then go into your strength training. Well would you, okay, in this same point, would you also throw in doing a heavy grinding

set before you go to say, for example, one of my favorite things to experiment with. I remember the first time I connected this was, it was like a day where I really wanted to get out for pull ups and going and doing just one or two really heavy reps on like a deadlift and then go over and do body weight pull ups and you ever done that before. For attention. Oh, it's insane. It's insane how all this, how light your body weight feels after you go pull something close to your max weight and you're not trying to do 50, you're not doing four or five

sets. I'm just gonna do one or two sets of one to two pools. That's a really heavy weight, and then go over to pull-ups and my pull-ups, I just feel like my body weight is... So I think it's similar too, I think cause what explosive reps do is you summon a lot of muscle fibers

cause of the force and the speed that you're trying to accomplish. But with a really heavy lift, you're doing something very similar, right? You're summoning more muscle fibers, and then they're turned on. Then you go do your normal workout and you're just more very similar, right? You're summoning more muscle fibers. And then they're turned on. Then you go to your normal workout and you're just more connected to everything.

So what I'll do with this is, I like bands for explosive movements, bands or medicine balls. So what I'll do with bands, for example, it's a back day, as I'll take a good, heavy band, put it on something that's anchored really well. And I'll do five or six explosive rows. Now the explosive part is the pull.

I'm more controlled when I come back, but I come back with explosive row, come back. I'll do like five or six of those, I'll do like two sets. Then I'll go do my normal rows, and it's like everything has turned on. The pump is crazy, I'm stronger, it's really weird. This reminds me, it's kind of funny because just intuitively, when I was in high school,

I used to do this ritual before I had bench press. And this was when I would bench like the most was, well, in college I bench more, but I used to do this thing that my friends used to make fun of me for, where before I get down, I would do these really fast explosive movements like this. Oh, that's pretty good.

Yeah, and I was just literally like as fast and as explosive as I could because I just knew it felt like I had more to give once I got to the bar and so it was pretty much like that. Intuitively, you knew it didn't see it. Yeah, really interesting. All right, so the next one. It looked dorky.

The next one, okay, the next one has tons and tons of literature supporting it. It's actually one of the more studied forms of resistance strain, and that's isometrics. Isometrics are, okay, explosive movements great. They turn on lots of muscle fibers. The risk factor with explosives out movements tend to be high. Isometrics are strange because they activate the most

muscle fibers, and then they're safest because you're not moving. Now, why do you activate so many muscle fibers? Because when you're pushing against an immovable object, let's say I'm doing an isometric squat, right? Getting in a bar that I'm not gonna lift, I get in good position and I drive as hard as I can for five to 10 seconds. Because the bar is not moving, my body

summons a majority of my muscle fibers, then it summons the rest as I continue with this isometric. Do that, then go do your traditional squats and watch how you feel. This was a favorite amongst the Eastern block nations during the reign of the Soviet Union when it came to strength sports. And it was a great way for them to,

and it shows in the studies, you build more muscle and you build more strength. One crazy thing with this, you just feel so supported. Like if you start with isometrics, you're everything that is stabilizing like at another level in your really in tune with your central nervous system and that same recruitment process you would get from doing an explosive movement, you're just doing it in a more controlled way. And then that same kind of concept applies, but also I've just noticed even more so that

my joints felt strong, supported, which allowed me to then shut aloud even more force. Well, especially when it's focused, it focused on the target muscles that we're trying to really light up, right? Well, that's it. I feel like it's more targeting. I feel like most people's experience with isometrics in the gym world is planks. Everybody has seen planks. Planks are really light.

And so people hear isometrics and they're like, oh, I'm gonna start doing planks again before my workout. There's nothing wrong with that. I think that's okay to do planks. But I think a very focused targeted isometric hold on something that you are getting ready to go activate in work is even more beneficial. And I would actually lump in this part

of the conversation our priming too, right? Would you not put that in? Well, priming is somewhat asymmetric. That's exactly what it is, right? So when we are priming the body to get ready for these workouts, that's what maps prime is and prime pro all about is we're priming the body to get ready for these workouts, that's what maps prime is and prime pro all about, is we're trying to wake up all those areas, right?

Normally, around a joint that we're trying to work on mobility and stuff in, but same concept of getting ready for that, right? Yeah, so like, for example, let's say you're gonna work your back. One thing you could do is you could do a pull up where you pull yourself up and then hold yourself at the top and squeeze your back as hard as you can, squeeze your hands as hard as you can

for like five to 10 seconds, and then let go. There you go, right there. And then you go rest, and then you go, and you do your back workout. Watch how you feel, right? You can just for biceps, I could take a preacher curl machine, curl up a heavy weight, squeeze it as hard as I can at the top for five to 10 seconds.

The idea is really to summon a lot of force. Then you rest, and then you go to your exercise. What if you want to, it's your glutes, do a hip bridge, do a hip bridge, squeeze your glutes as hard as you can for, you know, 10 seconds, 15 seconds, then go to your barbell squats. Watch how you feel after you do that. It's a very interesting, strange feeling. You feel more turned on, more connected to the muscle that you're trying to target, especially when you do it in a shortened position. So one little thing I'd like to add to this is if you have a weak body part, like a body part that doesn't respond,

that's where I would place this focus. Isometrics before your traditional workout on your weak body parts is a great way to get you connected to those weak body parts, especially in this shortened position, shortened meaning fully contracted. So like it would be like a squeeze here for packs or a squeeze here for rows. That type of deal.

Or doing like a floor bridge where you squeeze your butt before you go do squats. That's a common one that I would, I would help like a client who says they do squats and do the dead lifts, do these exercises that are great for the glutes, but feel like they can never feel it in their glutes. So getting that client on like a floor bridge and doing a squeeze or a hip bridge, right? And squeeze at the top really do an isometric hold for five seconds on the glutes, do that a couple times, and then take them over the squat, watch how much more they have a better time.

Two ways that I really experienced this before. One was overhead carry, before shoulders. So I would take the kettlebells or dumbbells, put them up and above is, you know, and straighten my arms out really, really tall. And then I'd walk, which is essentially isometric for my upper body, right? And then I would go do my traditional shoulder workout and I'll stronger. I just was stronger in my lifts. The other one was a farmer walk. Farmer walk, yes, you're walking, but a lot of it in the upper body, if not all of it,

is isometric. I'm holding and maintaining good posture and keeping everything tense. Then I would go do my dead lifts or my rows or whatever. And I was just stronger. Everything was just more turned on. I got a better pump from doing that. So the next one, this one's really interesting. And that is to get cold before you do your workout.

So studies will show that when you're somewhat cold before your workout. Now, you don't want to be cold during your workout. Now, you don't wanna be cold during your workout because that makes things a little bit different. But if you go into a workout feeling a bit chilly and cold, you see because your body's able to regulate its temperature a little bit better, you see increased and improved performance along Jevitt. You can work out longer.

Now, obviously the opposite is we've all experienced. You get too hot, you cut the workout short. Do you know what the research says on how much side effects it? Because I actually felt a dramatic difference in that when I first was introduced to cryotherapy. Oh, that's right. So when we first started the podcast was when cryotherapy was getting really popular

and we had a friend that had one and I got the opportunity to use it. And I remember it was Dr. Brink, right? A good friend of ours. And he told me he's like, I was actually using it more like a recovery thing. I'd go there after a workout or I'd go just try it out on an off day.

And he's like, you know, what you need to do is try this before you left one day. And I'm like, before, that seems weird. I was like, he's like, no, watch how you feel. Man, and I only got a chance to do it like a handful times, like maybe four or five times. It feels like caffeine almost. It is, the workout where they were some

of the most amazing workouts I've ever felt. I mean, and I don't know if that's because of how much it brings all the inflammation down plus the adrenaline rush that you get from being super cold. Maybe it's the combination of those two things. I don't know what the research says on why it's so effective, but that's, to me, that's what makes sense, right? You, something getting super cold like that,

you're gonna bring down any sort of inflammation that you have going on in the body. Plus, you get this massive, like, energy spike, like when you go into a cold plunge, because you're getting that cold, and that adrenaline rush combined with inflammation will be done. I would not let it.

I have the energy, but my body felt good. Like, I just, I almost, even though I'm cold, I felt warmed up before going into the workout. Well, I definitely have heard, and we talked about this a bit with that study, with putting a sleeve over your hand that would cool you down. How weird was that?

Made competition. So it extended the ability, a lot of these athletes had to then compete at a high level because they were regulating their body temperature and bringing it back down. And it was very much related just to their core temperature. Yeah, what was that? Do you remember Andrew Huberman did a study and it was like a crazy temper. It was like eight times more volume.

It was ridiculous. It was dips, right? Body weight dips. Yeah, it was so like there were way more reps. Yeah, like eight times. Yeah. It wasn't? Bodyweight dips. Yeah, it was so like, there were way more reps. Yeah, wait, like eight times. It wasn't even like three more reps. Yeah, yeah, it was a crazy amount of more that he could do by just simply putting his hand in that. So super fascinating.

So yeah, I bet I'm sure Andrew Huberman has, we still, I know, due to getting out, we'd love to have Mondex playing this. Yeah, yeah, I know, I know we have plans to, I don't know when we are, but I mean, that was super fascinating. So I'm not even familiar with all the different mechanisms that are at work that cause it.

I just remember firsthand playing with it and being like, whoa, this makes a huge difference. The only thing that I could think of was, okay, it's bringing down all the inflammation, plus I'm getting this adrenaline rest for my body being so cold, the combo of those two things, one makes my body feel so good and recovered and loose and ready to work out.

The other one's got my adrenaline going. The combination of that just resulted in incredible work. I would agree with that. All right, the next one, this is of course, some more of a psychological flump phenomenon, but that is to bring a workout friend. Now, it depends on the friend that you bring, right?

Don't bring your lazy friend, or the one that's gonna make you know, a lot of you select just like your playlist. Yes, it depends on the friend that you bring, right? Don't bring your lazy friend, or the one that's going to make you know how to do select just like your playlists. Yes. But bring a friend who, you know, you know, you're going to have a fun time working out with. This right here is interesting. I don't work out with workout partners for the most part, but I will say some of my best performing workouts were ones where the random rare occasion, I work out with like two or three people, right? We're all working out together.

We're having fun, a little bit of competition sets in and everything gets more exciting and I feel stronger and I can push myself more. And my performance, my performance just gets better. Or you could get a bunch of high school students to clap for you after you every rep. That helps. Did they clap for every rep? Yeah, they're like, what? Sheer me on like, I'm just, you know, squatting.

You know, I, I rag on the workout partner, probably the most out of all of us, because I'm, I'm, I'm big on solo working out, but I will say there is something that I do remember that I liked about having a partner. I actually like the timing of having a partner. It automatically kind of builds in like a really nice rest period. Oh, you just go back and forth.

So it's just go, go, go. The whole thing is go. Like it's like, I feel like, but your rest are built in because the other guy's gotta go between and then you gotta get ready for the set right afterwards. So it does present like a really nice flow and consistency with rest periods.

Excuse me, having a workout partner, so I do like that aspect of it. I remember we haven't worked out together, except for maybe a handful, literally a handful of times, but there was early days, you guys remember it was a workout, it was at the place that you trained at. Yeah, way back, we were in the press. And we were, and all of us were like picking exercises.

So I think we like, we did some slag drags, and I think that was just someone to do that. Of course, dead lips, because that's my favorite thing. And we were doing different things, and using bands and chains, and it was a really fun, and no way I would have worked out like that on my own. So I'm pretty sure my performance improved.

That was a fun one, yeah. It was a lot of fun. All right, this next one, what I learned this as a kid, just because my first gym or weight set was in my parents' backyard. Now, it was in the backyard under like a patio overhang, right? So I'm kinda outside but kinda not.

But then I remember, I don't know, this is early on, right? So it's like within the first few months of working out, it was sunny outside, it's in the summer, and I would take the barbell, and I'd walk out to the sun on the lawn, and I'd work out outside, and I loved the way that I felt. This goes all the way back to like muscle beach, right? Muscle beach is one of the first well-known bodybuilding gyms. I mean, that place goes all the way back to the 1940s.

It was on, or maybe even before, it's on Venice Beach, and you had bodybuilders working out, outdoors in the sun, and some of them said that that was their best workout. So I love sometimes, obviously, if the elements aren't too crazy, I love training outside, it gives me a totally different feel, and it does improve and help my performance. And I've done this with clients too.

I've had it where clients come in, and you know, we've been working out for a long time or whatever, and I'll say, hey, meet me at the park. I'm gonna take a kettlebell and a my performance. And I've done this with clients too. I've had it where clients come in and we've been working out for a long time or whatever and I'll say, hey, meet me at the park. I'm gonna take a kettlebell and a medicine ball. They're sure there's a massive psychological component to it. I love working out outside just because it brings us

new energy, this new stimulus. And too, I think it's some about the fresh air and the sun and all that that kind of, it sparks movement for the most part. I think it's about the fresh air and the sun and all that, it sparks movement for the most part. I think being indoors without any moving air and under artificial lights, a lot of times I can dampen the energy and bring things down. I think even if you don't have the luxury to go train outside or there's not equipment out there, you don't have kettlebell, whatever, I actually even think just going for a walk

right before a workout, you can reap some kettlebell, whatever. I actually even think just going for a walk right before a workout, you can reap some of those benefits. Yeah, I have a point. So like something's really common here, right? So today will be one of these days. Everyone will take off after we podcast together several ways.

Today I'll stay in the gym and I'll work out. But we've been in here all day long and like just going out there, it's really tough for me to get into this. So I'll actually sometimes go walk our block like two or three times. Like maybe it's like a mile, you know, of walking outside just a fresh air of the sun. And that'll rejuvenate me. And it'll it'll prep me for my workout.

And I swear I get more versus if I just go out there right now and try to get into the workout, I won't have as good of a workout. So even if you can't train outside, I think that's a small hack in itself, especially if you have a job where you're like under fluorescent lights, you're indoors all day long, and then you drive to the gym, the gym is inside also, like actually taking a nice little walk for like 10 minutes outside, absorbing the sunlight, fresh air, go in, but you get a lot of work. Well, the studies on productivity, because of the circadian rhythm and exposure to the sun, like they show that if you have a desk next to a window,

so you get some sun exposure. You're more productive, right? You're more productive. You also sleep better. So opening the sunroof in your car, there's studies I'll show when you drive, opening the sunroof in your car will contribute to better sleep and better productivity.

So it does make a big difference. In fact, my dream, I think I've told you guys this and you guys thought it was a great idea. My dream of, you know, one day if I ever own a gym just for fun, not to make money, but just for fun, would be to have a gym with a retractable sealant roof. I would love to be able to hit a button, pull this, pull the roof back, it's signing outside, maybe in California, like we are here, and we could just work out in the sun. I think I'll watch off the random bird that flies by. Yeah, that's the thing. That's really true.

It pooh! You're doing like a random bird that flies by. Yeah, that's the thing. That's really true. It poos. You're doing it, you're doing it with a max. You're doing it with a max. You're doing it with a max. It hits one side. Oh! It's basically your mouth open.

Oh, it's just a little bit hilarious. Yeah, me too. Anyway, 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 health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump Justin. You can find Adam on Instagram at Mind Pump Adam.

And you can find me on Twitter at Mind Pump Sal. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle at MindPumpMedia.com The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic, nine months of phased expert exercise programming designed by

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