Mind Pump: Raw Fitness Truth - 1924: How to Bulletproof Your Shoulders With Steel Mace Swings, What to Do if Squats Are Bothering Your Knees, How to Train for Strength While Training Martial Arts & More (Listener Live Coaching)

Episode Date: October 15, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Having fitness goals is KILLING your gains! (1:47) When Adam’s sneaker knowledge comes in clutch! (11:50) Did the pandemic create a socially awkward younger generation? (20:33) Predicting trends with the youth. (26:52) When things get so extreme, we don’t know what to believe anymore. (29:26) Mind Pump’s theory on putting fear in Halloween candy. (31:32) So, you want to be a Vlogger? (34:27) Are we glorifying serial killers? (36:32) Vuori is going international! (38:51) Justin’s a concert connoisseur. (41:15) Calls with Chris Naghibi from the Higher Standard Podcast. (44:55) The CRAZY NCI x Mind Pump Giveaway! (46:21) #ListenerLive question #1 - Which program should I follow while training martial arts that will allow me to keep the muscle I already have? (47:44) #ListenerLive question #2 - Do you have any resources or tips so that when I try to scale up in weight with the mace ball, I don’t rip my shoulder apart? (1:01:01) #ListenerLive question #3 - How can I get stronger with a physically-demanding job? (1:14:18) #ListenerLive question #4 - What's the best way to increase squat depth? (1:25:59) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Mind Pump x NCI Giveaway October Promotion: MAPS Symmetry or MAPS Strong HALF OFF! **Promo code OCTOBER50 at checkout** How to Handle Risky Internet Trends Like TikTok's NyQuil Chicken Challenge Teen Who Identifies As A Cat Allowed By School To Act Feline, Not Speak Should Parents Worry About Fentanyl in Halloween Candy?   myLife Brand Products My Life As Doll Vlogger Playset Watch DAHMER | Netflix Official Site Welcome To The Higher Standard Visit Drink LMNT for an exclusive offer for Mind Pump listeners! MAPS Fitness Performance How to Properly Swing a Steel Mace Bell – Mind Pump TV BIGGEST Mistakes When Training With The Steel Mace (AVOID THESE) | MIND PUMP The Wall Test | Mind Pump TV MAPS Fitness Prime Pro MAPS Fitness Anabolic   Mind Pump #1377: From Couch To Deep Squat In 90 Days Ankle Mobility Flow – Get Deeper In The Squat! – Mind Pump TV MAPS Prime Pro Webinar Sled Drag Strength Training for Massive Quads | Muscle & Fitness Adam Schafer’s DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Christopher M. Naghibi (@chrisnaghibi) Instagram John Wolf (@coachjohnwolf) Instagram Bret Contreras PhD (@bretcontreras1) Instagram Ben Patrick (@kneesovertoesguy) 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 answered live-colors questions, but this was after a 45-minute introductory conversation. We talked about current events, studies,-minute introductory conversation, we talked about.

Current events, studies, fitness, or lives, and much more. By the way, you could check the show notes for time stamps if you want to fast forward to your favorite part. Also, if you want to be on an episode like this one, email your question to live at mindpumpmedia.com. Now, this episode is brought to you by some sponsors. The first one is Viori. This is at Leisure Wear that is made to last super comfortable and they have stuff that

looks really nice and good that you can wear to work as well. Great company, we love working with them. Go check them out. Go to VioriClothing.com. That's VU-O-R-I clothing.com forward slash mind pump and you get 20% off your first order. This episode is also brought to you by NCI. This is a coaching company that teaches online coaches, nutrition, hormone, gut health, also had to build their business.

And right now they're giving away a free scholarship for all their educational courses, plus an all expenses paid trip here to California to watch a show with Mind Pump. So to enter, go to mindPumpGiveaway.com. One more thing, we have a sale going on this month. Two programs are on sale, 50% off. Maps Symmetry is 50% off, and Maps Strong is 50% off.

If you're interested, go to MapsFitnessProducts.com, and then use the code October50 for the 50% off discount. All right, here comes the show. Having fitness goals is killing your gains. All right. I like that controversial. I like that because I agreed today, but I would have strongly disagreed,

say 10 years ago. Totally. 100%. Now, okay, here's, you know, here's what's going on here with that, because people are like, what do you mean? You're supposed to have goals. You guys tell us to have goals. Your programs have goals.

People want to lose fat, build muscle, like what's the deal? Really what it is, it's the obsession with goals. It's the focusing so heavily on the goal that you lose all sight of the journey. You lose the ability to enjoy the process, and it becomes all about accomplishing a specific goal, which at some point, if you stick to this long enough, you do this long enough, as you get older, that will become a problem because at some point, you're not gonna get leaner,

you're not gonna build more muscle, you're not going to accomplish these types of things. And if you do, on the other hand, if you do accomplish these goals and you work your ass off and you're so focused on this one goal, and once you get there, then you get stuck in this place where you're like, well, what do I do now? I lost the hundred pounds. Well, I lost it 50 pounds.

A lot of times you're just going to ignore those signals your body's providing you in order to push your way through. So it just sort of reiterates that mentality, like a lot of athletes have where it's like in spite of everything happening, I have to get to this destination and ignore how my body's like really breaking down simultaneously. So what type of client are you mostly communicating this to?

So you get somebody comes in, they're maybe they just get started and they want, I have a goal, I'm at least 30 pounds, would you say no, no goal? What are you communicating with? Well, this message to the most. Well, I'll say this, I would lose 30 pounds. Would you say no, no goal? What do you, who are you communicating with? Well, this message to the most. Well, I'll say this, the people that I first realized, what I'm communicating right now,

the people that really illuminated this for me, were those clients that we got who said, I'm hiring you because I'm getting married in six months, or I'm hiring you because I have this thing I gotta go to and I need to lose weight for this particular thing. Or I have this marathon I wanna train for, it's need to lose weight for this particular thing or I have this marathon I want to train for it's my first marathon that's why I'm hiring you and the reason why those people illuminated this for me is because

Like clockwork if we got to their goal by the date they lost all you know for lack of a better term Motivation or consistency afterwards like they got where they wanted and then afterwards was hard to keep them going I think it supplies to everybody though, right? And there's nothing wrong with having goals. It's really falling in love with the goal or worshiping the goal. That becomes the big issue. Yeah, I feel like this is a type of person. Like you, like they always had to have like a marathon goal or had to have an event

in order to motivate themselves to get in shape and they never wanted to think beyond that specific goal. Just like, oh, I'll figure it out afterwards. How many times have you heard that? Oh, all the time. I mean, that was it. And to me, that's where I was, I think I was seeking that from you, is that that's the client that I ever call

having this conversation a lot to was the person who would have this date in mind or marathon there running or something they were competing with somebody. And I'm never always say to them, okay, cool, you want to lose 30 pounds by this or you have this wedding. Um, did you want to put it all back on afterwards? And they'd be like, no, of course not. Okay. Okay. Well, then how we go about this is so important than just like having this crazy goal that you want to achieve and being so focused on that. Let's talk about all the behaviors that will lead to this, not only getting you there,

but then being able to maintain that for you. And I'd get them to say that to me. Do you want to maintain this for the rest of your life or do you get there? And then okay, well, there's a better way for us to approach this. Well, a lot of times too, because I remember having clients like this

where they would sign up for an OCR race, they'd get ready for Vegas trip, and then it's like, they're always thinking ahead of like, what's that next kind of crazy thing that I can get myself into? And it just became this obsession over, also comparing themselves to other people.

It's like, well, I want to look like so-and-so. I'm going to look like this person. Once I get there, I'm going to be happy. And it's always this sort of projecting themselves on these other goals and these other things and not really internalizing the process. Yeah, I learned a lot too from talking to some of the older, super consistent members that I'd have,

like people who are in their 50s, 60s and 70s, who like clockwork that are always there at the same time, you know, same days of the week, working out, they were healthy, they were fit. And something that you're trained to do when you work in gyms by your managers is to ask people what's your goal, what's your workout goal, what's your fitness goal?

Why would we train to do that? Well, it's a good conversation starter. Good way to pitch a cell. It's also a great way to open up potential cell product, a supplement, personal training, or whatever, or you know, here's how I can help you type of deal. So when I would ask these clients, these members who are older and super consistent,

so these are people who have been working out for 30 years or 40 years consistently, they say, hey, what are your goals? And they'd always like, oh, I don't really have any goals. And I remember thinking, why are you working out? You're crazy. Yeah, oh, I enjoy it.

I just love working out. I love what I do. And what I realized was their goals were very much for the day like oh my goal is to feel good today. My goal is to get this workout and then have you know No joint pain later or get this workout and have more energy to go go to do gardening or and that's kind of how mine Is changed a little bit now. Of course again, I'm not saying goals are bad necessarily. It's the falling in love with them Like I still have fitness goals, but now the more important goals for me, for example, are feeling good for the day.

So like I work out, what's my goal today? I want to feel really good today when I come to work, get on the podcast. I want to have good energy when I go home and hang out with my kids and, you know, how my wife makes dinner. Like that's different than the like, I'm going to gain 10 pounds by this time and I'm all, you know, super laser focused on it. Because again, two things can happen with that. One, you don't hit your goal,

which we know how hard that is and what that can do. But then here's the second one, nobody considers. What if you hit the goal? You've been so hyper focused on this one goal, and you've trained your butt off, and you've done everything consistently for three months, four months, whatever, then you hit that goal. And then you're in this really strange psychological phenomena where you're like,

what do I do now? I have this thing that was driving me. I hit it. First off, I'm not as happy as I thought it would be if I hit that goal. Because we all, we tend to create this imaginary delusion of, oh, if I do this goal, if I hit this goal, I'm going to be so happy. It's going to be so amazing. And then you get there like, well, it's not as great as I thought. And then what do I do now? Well, yeah, I've always tried to structure short attainable goals. And it's really just a shift of focus of things where I notice there's a lack of it.

In my program, there's a lack of it. In my focus nutritionally, I'm not getting really good sleep. It's always going to rotate. Like it's always gonna rotate and there's gonna be a lack of focus in one area or one aspect that could need more attention. So for me, it's really just taking that, the emphasis and focus and deliberately moving it there for a few weeks to a month or maybe a couple months

and then shifting it where I see the next deficit. Yeah, the biggest change that I saw for myself was shifting it to the small obtainable goals. When I was younger, I was always taught to shoot for the stars, land on the moon. Yeah. So I was always taught like big goals, dream big, think big, don't think small.

And so that was built in me. So it took a long time for me to figure out that that was not the best approach for health and fitness for myself and then to teach it to others. Well, that's because this is a life pursuit. It makes sense if it is a short pursuit, like, okay, I'm going to school right now so I can accomplish this particular degree so then I can get a job type of deal. But if it's a life pursuit, which is fitness, like, I'm going to do this for the rest of my life, then it becomes a problem.

Yeah, that's why you have to go about it in a different manner and what I've found it up working. Incredible was actually setting these crazy, small, easy goals. Goals that I should be able to knock out in the first week. Oh, you know, the goal would be, this week I just wanna get three workouts in. Oh, cool, I hit it, all right, next goal.

And like, literally learning to do that, to build momentum and to turn it into a lifestyle, I had tremendous success. And that became the key to teaching my clients was to actually, okay, I know you came to me and you hired me because you have this big goal of, I want to lose 100 pounds or I want to look like this. Cool, get that. But let's actually break that down week by week. What are we gonna accomplish this week together and give me something that is gonna stretch you, but it's not gonna stretch you so hard

that you don't think it's realistic or it's gonna be really difficult to achieve. Something you know, you could definitely crush. And then we would build on that. I just remember, I totally forgot about this, but just brought back a memory. I had a client, he was a younger guy, so he probably went as a late 30s,

but he was an entrepreneur, he owned restaurants. And him and his buddies, we had a bunch of buddies, and they met them all because I went out with them once and we all hung out. Great guys, right? But a bunch of very successful business owners. So they made a lot of money, great guys, really cool, and I trained this particular dude,

and he needed to lose a lot of weight. Well anyway, they all came up with this idea, because they all needed to lose weight. So they all said, that's it, let's put money on the table. I was there when this happened, I tried to talk them out of it. So let's put money on the table, five grand a piece. Okay, so there was five of them, I think there were five guys. So it was $25,000 was the pot.

And in 60 days, let's see who loses the most weight. And I told them, I said, guys, you're gonna gain all the way back and then some. I said, that's not how it works. And I tried to explain it to them or whatever. They said, Oh, no, don't worry about we're going to lose weight and then we'll keep it off and whatever. But this will motivate us. And sure enough, they did. They put them on. And they all lost a lot of weight. And the guy who won won the $25,000. What do you think happened afterwards? Now he'd get it back. He stopped working out. He stopped working

out for a period of time because, you know, for lack of a better term, he kind of burned himself out because he's so high for himself to get there. He was so high for a period of time because, you know, for lack of a better term, he kind of burned himself out because he was so hyper focused. He was so hyper focused on that goal that he, within that period of time, he developed kind of his bad relationship with exercise. And he stopped working out for like a few months and then slowly ease himself in. And I remember having that conversation, saying, you know what, what made you stop working out? Was that stupid contest you did?

You know, he's like, well, at least a 125 grand. It's okay. Sure. I can get behind that, but still, you know, I'm like, well, at least a 125 grand, it's a well-cased shirt. I mean, I can get behind that, but still, I'm bragging rights or whatever. But still, you know, that's the thing. Speaking of bragging rights and stuff like that, I gotta tell a story of, and Adam,

you just really touched my heart that you did this. What's that? The other day. So we're in here, you know, doing the, we're doing a podcast and in between episodes, I get a phone call for, or a text I should say from Jessica, she picked up my daughter from school that day and she's like, oh, she goes,

she's really upset right now. I'm like, what? What's going on? So I'm a very overprotective dad anyway to put it lightly, especially when it comes to my daughter. So I'm like, what happened? Why she upset? And she goes, well, some boys were in a class,

we're making fun of her shoes. I said, what? So my daughter's mom, so, you know, she's, her mom and I are divorced. So she's with her mom half the time, half with me. Her mom had bought her a pair of Jordans. And so my daughter was all excited to wear her new Jordans to school. Well, I guess these boys were telling her that they were, they were, those aren't real Jordans, those are fake. I guess reps is the word you use for saying that they're, they're that they were, those aren't real Jordans, those are fake.

I guess reps is the word to use for saying that they're, I don't know what the rep stands for. Repacus. Repacus, right? They're fake, whatever. And so they made a really upset. So she got in the car, she was crying, right? Super upset.

So I'm in here getting this tax and you guys saw me. I was just feeling like I was trying to call them down. Relax bro. I was getting heated because I don't, you know, like if my kids get bullied or mess with it bothered me, especially my daughter, I got this really strong, overprotective, right? So I'm like, and it's boys doing it too.

So I'm like, oh, I'm just fuming, right? So I get home, this was like three hours later, and she's in bed, she's upstairs in bed. So I'm like, I'm like, yeah, so I come home, say hi to Jessica, and I'm like, where is she? She's like, oh, she's upstairs. She didn't want to come out of her room. So I'm like, I'm like, yeah, so I come home and say hi to Jessica. And I'm like, where is she? She's like, oh, she's upstairs. She didn't want to come out of her room. So I'm like, oh, man.

So I walk up there, she's in bed. And I'm like, honey, I'm like, tell me what happened. Like what's it? I don't want to talk about it. She's like kind of crying. I'm like, oh, so mad, right? So I'm like, tell me what's going on. She's like, they said they were reps and they're not real.

And I'm like, well, how do you know? I said, your mom bought them. They're Nike. They got to be real. She's like, well, how do you know I said your mom bought them? They're Nike, they got to be real. She's like, no, they're the stitching and this and the label is that. And so I'm like, you know, maybe your mom got ripped off. Like, what's going on? She was all worried because she had these faces. So I'm like, trying to figure out I'm going online.

I'm like, oh shit. I'm like, I know a guy. You know what guy? More about. He knows more about like sneakers. That anybody's like, oh, my, like, fuck, I got to call Adam. Now, here's a funny thing. Adam, if I text them, like, after work, it'll take them usually hours to respond. But I texted it with like, bro, about shoes, because you knew my daughter was upset.

Yeah. Yeah. So my bro, I got home and my daughter says that she thinks that the shoes might be fake because this and that, so Adam right away responds. He goes, send me a picture of the box. Where did she buy the shoes? This, he's asking me all the questions. So then he replies back and he goes, no, those are real. Those are real.

So say, can you call her? You get on the phone with my daughter and help her out? So is that right? So I got him on the phone. And he goes, you know, I know it's something like, you know, I'm a shoe connoisseur. You go, you tell a stupid boy that the fuck they're talking about.

And I don't know what you told her that they were. I told her what they really were. They were mid-Berry Jordans. And I knew that what the young boys probably thought was, they look similar in color to like the original reds, which are like a three to five thousand dollar sneaker. They're made like a 1986.

Yeah, they're like, so they, so I'm sure these, these young boys thought they were reps because they probably thought she was rocking three to five thousand dollars sneakers. And they're like, there's no way they're real. So they're going to teaser when everything they were saying was bullshit, like all that's that she, she bought them from a very reputable place that authenticate shoes. So they weren't fake. The box was legit. Everything about them.

And they were legit colors, legit everything. And so they're just a bunch of you. And more likely, I think you alluded to it one point to us off air was that, you know, they're probably boys that like her and just trying to, it's a flirt. It's a really bad flirt. Like back then, you don't know how to get girls attention and so you see something and you're like, ah, yeah.

Oh, bro, this is my own her face though, because before I got them on the phone, because at first, he called her and could they give him her number and then she didn't want to answer. I don't want to talk to anybody, because she's super set. And I said, listen, honey, I said,

your uncle Adam owns literally probably hundreds of thousands of dollars worth of shoes, like he collects them. He knows more about shoes than he is. So I got him a phone and then he's using all the shoe lingo. So she knows that he's, you know, and then the smile on her face and then he texts

that I was like, this is what you tell the stupid boys. He said, I was like, I'm coming in. I bet you came back to school. It was so hot. She was smiling so hard. And kids are rough, dude. Kids are really, really, and I actually went down

the rabbit hole after you sent that to me because I had never heard actually the term reps before. That was actually new to me. When we are kids, you just call them fakes or knockoffs or like, you know, so somebody, but, of course, so I went down the rabbit hole and said, man, they have really come a long ways with, with rep because in fact There's a lot of people that straight up rock them and they know their reps

But they've done like the sneaker game has came up so much back when it came I got I bought a pair of fake sneakers like Two decades ago not knowing right I thought somebody was hookin me up with the real deal And the way I found out was they like fell apart within like two months real deal. And the way I found out was they like fell apart within like two months. After the first time I walked through a puddle like a souls came up. Well, you know, it's crazy. So they were my favorite Jordans, because I played I had they were my team shoe. And so he had him and I was so excited. This was back. This is before they started re-releasing him. So I

should have known them. but I was naive. And I bought them. And I remember the second I put them on, they just didn't feel right. But they looked right at the first glance. And then of course over a month of wear in them, like they completely fell apart. Or now they have these replicas that actually sell

for the same price that the real ones sell for. So they're not cheap. Like you're paying full price for them because they're- Totally different game. They're playing. Yeah. And it's gotten so popular

because the resell market has got so crazy because there are some of these J's that will turn around sell for $3,000, $5,000. So you can make, and if you do a good job of making like a very real looking replica, people will still pay $154. Wow. So you've got these people that are making these shoes,

and so there is a genre of people that like rock replicas and like yeah, fuck yeah, they're replicas. Why would I pay $5,000 for these things? 99% of the people that walk by have no idea that they're fake, but you know, just crazy how kids are in high school. Well, I mean, I tell you what, because you guys both have little boys, and I don't know, it's just something about your daughter.

Yeah, like if my son got bothered, I always bother me, right? And I would tell him like, you need to handle it and do this and that. But then you think of your daughter with boys, I don't know, I think it's because it's a bigger threat or whatever, plus I know like I'm a boy, right? So I know how guys can be, especially at 13 years old,

14 years old. And so just the fumes were just coming out of my head. I think God, they were just making fun of our shoes and they didn't do something else because it would have been all bad. But yeah, they're probably flirting. Yeah, I mean, stupid we are. I told my, this I also told my daughter this,

I said, honey, I said, guys don't figure out how to flirt until we're like 30. I said, we're really dumb for a long time. Yeah. On that kind of stuff. And we'll say the opposite of what we mean. And we'll think that making you feel bad is how we're gonna get you to like us or whatever.

I said, we're just dumb. I said, they're not evil, they're just stupid. I said, so you got to understand that right now. They're just insecure and trying to get your attention for the most part and messing it up. Well, I told you guys to store my brother when he was in sixth grade, he had a huge crush on a girl.

So what does he do when they're ready to get in line? No, he tripped her and she broke both her arms. Oh my God, that's right. I have had this. He'll never live that down. You can imagine. That's the worst. Yeah, the huge imagine a massive crush of some girl and think you're flirting with her you You ain't as funny. Hey, you had a huge crush on this girl trips her she breaks she falls and breaks both In cast she's like this. He did so his punishment was how he not get killed by the father. Well, so he's like right. He's a little kid, right?

And he was crying when he did he was crying. He felt so bad, right? Okay. So and so then he had to do her work for her. He had to hand right all her work for her until arms are broken. Anyway, this girl ends up becoming a like an international model. Like like no way. Yeah, they were friends. Oh, And I always tease my brother. I'm always like, you can never date or do. You're the kind of brokerage, right? Traumatized, there's no never go out with you. He's happily married now and all that stuff. So that's all joking, but that's all.

You know, speaking of kids, I always don't want to sound like like a grumpy old boomer when I do stuff like this. And so I hold back when I have experiences where I meet like, you know where we go, oh, that younger generation, they're so this, so they're social, So I hold back when I have experiences where I meet like, you know where we go, oh, that younger generation, they're so this, so they're social, we always sound like that, you know? I came home and I was like that,

but you're just like, what's wrong with you? And I'm like, you know, it's not me. I know it's not me, because it happened in the same day by two different, in two different situations, this generation is just weird with like social interaction. I go first, I'm driving home, and I have this like, I've had a speed stack in forever.

And I'm like, oh, where did you find the speed stack? So I go, I pull into our old 24-hour fitness and hopes to find, obviously not the original with the afejra, but they, I was all excited for a second. Yeah, yeah, no. So I pull in, and I walk walk in and there's a kid working and it's actually a dead time in the gym.

Like nobody's really in the guy behind the counter. I, first of all, he doesn't say hi. He just kind of looks at me all weird and I pointed over to the, because I'm not gonna walk in to work out. I was just getting in there. I was like, oh, I was just getting a drink and he was kind of like kind of head nods me

already kind of awkward interaction. Go over, grab the drink and I'm scanning it up. And he's got air pods in his ears at the front desk. And so I asked him like, oh, who's the GM here? Because I was curious to who's working there because it's been so long sweeping in there. And he pulls one out, huh? And I'm like, oh, who's the GM here? And he's like, oh, Jerry, or someone that he puts it back in. While he's working, it turned his back on me. And then I tried to say something again to him. And obviously the music was playing loud enough

that he didn't hear me guys. So I just said, whatever, forget it. So I'm already like, it's so tearful. I'm also thinking about. Sounds like free workouts at that. Well, man, I'm thinking about when I was managing these places, I'm going like, I would be livid if I caught that, you

know, or seen that, like no high in the first place, playing, playing music in while you're doing that. So that's like, like at one o'clock in the afternoon, well then it's like five or so and Katrina's like, oh, I'm really cravin' pizza. Can we do pizza tonight? I'm like, yeah, I feel like pizza. That sounds good. So we order it from this pizza parlor and I show up to go pick it up.

Girl, similar age is working behind there, and I come walking up, and again, weird greeting. Like just, I come walking up to the register to obviously buy or order a pizza or pick up my order, and she's just like, yes. Oh, I order to pizza. It's under Adam. Can I pick it up?

And she goes, okay. And then she turns around and then yells my name and then comes back and I said, oh, I wanted to get six sides of ranch too, please. And she goes, oh, that's more money. I go, yeah, I figured that. And she goes, okay. So then she's like, she rings me up for the ranches.

Cost me like $4.50. And I go, what about the pizza? And she goes, oh, well, just do the ranches cost me like $4.50. And I go, what about the pizza? And she goes, oh, well, just do the ranch. And I'm like, okay, so I do my card for $4.50, sign the receipt, this not. Then out comes the pizza literally like 30 seconds later. And then she does the whole transaction again for the pizza separately.

And then I sign for that and I'm standing there. And she looks at me again. She goes what She said like that. Yeah, I go can I get my ranch? And she goes oh, oh, sorry and then runs over because red and I'm just like Dude the the customer service with these and the the awkwardness of the conversations with and I like to think that I'm like a social person when I come to like it a play combative yeah I'm like a social person when I come to like it, it played combative. Yeah, I just like,

I don't know what you say these kids were. At the latest 25 or six at the youngest 1920. You got it, you know what I think? Somewhere in that range. You know what I think, I'm going to crap everybody out, but I really do think and we're, I think people are starting to see this. Actually, the data started to show this.

I think the pandemic really fucked up. It has to, it has to. It has to, it has to, for that to happen in the same day like that? I just feel like. Well, for like two years, especially here in California, a lot of these kids, social interactions, declined tremendously.

And then when they had them, they wore masks which covers your facial expressions. And that part of the brain requires facial, I mean, we read, you know how much of communication is nonverbal, it's like a majority of it. And so I think it really had a profound effect. I agree, and I told Katrina, like, I don't, like I didn't feel like either one of them

were like in a bad mood or trying to be rude. I literally think that they just, just clueless. Like it did not come off as like, there she's being bitchy or he was being a dick. I just literally think that they think that those practices are acceptable. Yeah, that's okay to act like that in that situation. And I'm like, wow, that is why.

Well, you know, it's such a big disc. You know, it's funny about that. So Jessica's super, super staunch about not letting Aralius watch too much TV. She's really against lots of TV, another trying time. Now that doesn't mean he doesn't watch TV, but she's very, very judicious with it. And she will not put on any recent type of

like entertainment for children. So she puts on Sesame Street, not Sesame Street now, but when we were kids, Mr. Rogers, and then there's a cartoon called Franklin that she puts on. Now you know what, they all have in common? They're slow as hell. I'm watching them and they're slow as hell.

And so her and I had this conversation, so she did lots of research and she says, you know, the quick cuts in the scenes and the changing directions and doing all this stuff, that really encourages this kind of fragmented, you know, poor attention span of children. Terrible attention span. And notice that specifically, especially with all my kids'

friends that are just glued to their devices and just the way that they talk to you as an adult, they wanna get out of the conversation as quick as possible and have no patience in terms of interacting and communicating. So we do the same thing with Max intentionally do that. You watch this slow. Yeah, I love Einstein kids or like shows that are slower, more educational.

Bro, when's the last time you watch Mr. Rogers? Yeah, it's always super slow. I mean, he intentionally, remember, he would... On purpose? Yeah, we'd like... Let's look at you in a minute. One minute seconds. Yes, yes. As I'm watching, I'm like, let's hook count you in a second. Yes, yes.

As I'm watching, I'm like, and it would have difference in my son. When he does that versus when we put on some of the other stuff, that's super speaking of this younger generation doing crazy shit. Did you guys see this? Is this real? They said, please don't marinate your chicken in Nikewill. There's this new Nikewill chicken. That was a TikTok challenge. Did you hear about this? Oh, that's what it was

Okay, so I did see it, but I didn't know I assume that it was probably something Do you know those tide pod things that just became like oh? This is actually becoming a trend and we need to address this and be like no This is not a good idea for you guys to why would you cook chicken and night well? Does it make you high like I have no idea? Isn't it wild that the news has already came out? Like it's now, I don't know if it's common knowledge, but more people know that the whole algorithm is different for us than it is like in China.

And yet we still just, we don't care. We don't care. We don't care, give you more nightquil and chicken. Come on, how many things do you have to be more tightpops? That's bad for them, they don't care. Yeah, wild though. I know. It's so interesting to me.

I know, although you did bring up something, I don't remember if it was on a previous episode, it might have been Adam, where you speculated that the trend for the younger generation is gonna be less on social media. I do, I do, I do think that. You know, I've been thinking a lot about that, and I think you're right, I think that that may be,

I don't know how far it's gonna go, but I could see that being a thing, where they're just, they use it so much and this younger generation coming up, it's like, that's dumb, I don't wanna how far it's gonna go, but I could see that being a thing, where they're just, they use it so much, and this younger generation coming up, it's like, that's dumb, I don't wanna be on these things. I think it's the sense of like, an overbearing presence of everybody being in your business, too,

because it's like, you know that you don't have privacy. There's no privacy online. There's no privacy in any social setting. You could pretend that you have apps that control that, but it's not true. And so, like, can pretend that you have apps that control that, but it's not true. And so, like these kids are getting more privy to that and realizing the only way that they can literally be away from the adults is to either play,

I mean, even their video games, it's like in chatting, they're gonna realize that that gets monitored. So to do things, you know, with each other outside of the adults, I think that might become more appealing. Well, it's just, it's become so fake and extra and the filters. And so the, the new generation of cool kids see that. And they're just like, oh, so it's, it's, it's come in the other way. I feel like they're going just like, well, I don't even pay attention to that shit

anymore. Half of it's fake. I mean, I remember when I brought that stada, like, I don't know, a couple of years ago, about ago about the face altering filter, how many millions of people down with it. That means millions of the infotos that everybody's looking at that think, you know, they're not in the right airbrush. Yeah, everybody's airbrushed or they've changed their waistline.

And so, you know, like the kids are smart. They figure that out. And then after a while, why would I waste my time on that stupid thing? So I think it's coming back. Well, I mean, speaking of ways that's to. I read about a school, I got should have saved it, maybe Doug can find it.

I read about the school where this girl, I just student, identifies as a cat, and the school agreed to validate that she's a cat. So they treat her like she's a cat. When she goes to school, she's been. Yeah. And I was reading the comments under this article and some people are like, well, they're helping the girl,

but I'm like, they're not helping her by encouraging this crazy reality that's that real. Well, are there such thing as mental disorders anymore? No, I think so. Maybe the reason you talk about that is illegal. Like to say that somebody has a mental problem. They should address. I don't know.

Doug, did you find it? What is that? Teen who identifies a cat allowed by school to act feline and not speak. It's ridiculous. Yeah. I you know what? We got to bring back paddling. So the thing I said that really. Some, it's so. You know what, though? We had to bring Mac Paddle in.

So the thing, I said that earlier. I'm from States, are you doing it? I don't even know what to believe anymore, because now I think it's my getting trolled. Yes, I actually think it's constantly. Maybe the kids, I don't want to fucking do something. No, I so get, okay, now this is something I would do as a kid.

I was the type of kid that would think this is so ridiculous and dumb that the way I would buck the system would. So I was the type of kid that would think this is so ridiculous and dumb, that the way I would buck the system would be by trolling the school. I would get with my buddies and be like, let's pretend like we're dogs. We're gonna be a dog for the end. And like we would like push the, like the same distance that I was robbing. This is Rob's little fetus dog. Yeah, yeah, let's go over here.

I went to A-Brow, I'm gonna take a shot on the grass. And then we can see anything. I mean, it's totally my buddies and I. We would totally do some shit like that to mess with the school I can see us making a bet like all right We're gonna act like dogs, but you gives up first. Yes What did you I feel like we we saw this come on you you if you saw that if this was happening in our in our arrow when we were in school Do not tell me that we are not the group of guys We're totally like be like you know what let's let's see, okay, they want to go that route, okay, let's go. Let's see, let's see, let something right with the candy and so this is rotating. So what can they promote fear in the hearts of every

Well, parents so hold on I have a family member that works I think I can say this for the FBI So if she works in the FBI, okay, and part of her job and she can't tell us much because apparently what she does is kind of like FBI and part of her job and she can't tell us much because apparently what she does is kind of like Classified, but she's sending us articles and saying hey Candy colored very strong fentanyl. So these are pills that are candy colored and they have like little stamps on them Yes, yes, that's your choir is circulating right now. Okay So the fact that you have some inside FBI will is makes my thought or makes my theory wrong if if you're right because I don't believe it I just

Well, I've been around I've been around that space. Let's say for a decent part of my life and I've never met a drug dealer that would give away his drugs Yeah, no, that's the reason I is never ever ever ever. And especially neighborhoods, especially the kids who are not return customers. Children, giving away my drugs. You're not giving free drugs. Yeah, you're not, you're never one, you're never going to give away free drug. And by the way,

some people are all they're trying to do it so they get hooked and get them like, okay, you're not passing out. Because I know what happened. It's right, the kids are going to know what happened. So you're not, and he doesn't know where it came from. So he's not, that's a stupid theory that they're trying to give them a hook that an early age so they can sell them what, 10 years later, and hope they cross paths.

No, what they did was is that there's definitely candy colored, because this is what the black market does. They'll take drugs and they'll make it look cute, right? They'll put a stamp on it for like a bunny or whatever. That's why everybody's freaking out. And there have been some overdoses in high schools of kids using this new thing called normal. That's all true.

But I can't just stick with every year. Every year, you can't ease. Every year, just monitor it that way. But I agree with you, bro. Nobody's putting their drugs. And if you know anybody who has drugs, the last thing they're gonna do is give it away. No, to people.

Especially to kids. Especially to kids who aren't gonna be return customers. You know what I'm saying? Maybe, maybe. Okay, if you're like it's just a great marketing drug dealer. You know who to give some of your adult friends some free stuff that hopefully they get hooked and come back to you.

But you were not dropping it in some random stranger's bag that makes no sense whatsoever. And I've never met a drug dealer that is not a hardcore hustler who doesn't care about money. And there's no way they're losing that kind of money to harm kids. It is a dumbest theory. That's why I stick to candy corn, right?

During shit and candy corn. But just what you were delicious. It was strutting this thing. That's what everyone is. I know that likes to get more crazy. Okay, so we're gonna stay on this theme of ridiculous kids stuff, right? That I check this out. Look up a vlogger playset.

Tell me what you think about this. Oh no. This is something that you can buy for kids now. No, it's not. I can guess. No, it's not. I can guess. It is. So it's like they have, look at, look at bro. I like this.

It's a vlogger video. It is a whole, fake light. The camera, the whole thing. The ring light. Yes, the fake ring light. You see a duck? Yeah, I see it. Dude, you blow it up.

You blow it up for the guys to look at it. Why would you want your kid to play that? I just, you know, You know my daughter said she wanted to start a YouTube channel. I said you can have a YouTube channel as long as you're not on it. Well, why would I make one then? I don't care. Think of something else,

but you're not going to be on. You're looking. Look at it. Yeah. Wow. Little selfie stick included. The camera stand, the fake lighting. Is that wild or what?

Wow. You know what? Only four left and stock. They must be selling them out like crazy. Oh, does it say yeah right there Wow, holy Toledo. That's crazy. Is that from their perspective like who they idolize who do they think that's true? I mean from a from a from a toy brand brilliant. Yeah brilliant. I mean that's where they spend the most time is Watching a mom and dad their influence or break things down from them.

Well Justin, when you ask your kids, they're friends, right? Cause your son, your oldest is my daughter's age and your youngest is younger. Yeah. How many of their friends say they wanna be a YouTuber, star or a show? Oh yeah, that's a common thing.

That's a majority, that's a common theme. But that's what they think they want, oh no, I thought I saw a poll on that. Like that is completely shifted to that. Like it used to be like athlete, actor, actress, like these, or lawyer, doctor, all the same with that. Like, the number one thing for like the generation coming up is, and they all think that they're gonna be a star.

I told my cousin that, I told my little cousin, I wanna be a YouTuber, I said, you have a better chance of becoming an astronaut. Yeah, it's like, the meaner famous, it just kills people. It's a low barrier entry. You know, it's like, you get this misconception misconception that like you're obviously gonna get all these followers and Be better than whoever you're watching right now. Oh speaking of watching. So I put on the Dahmer series. Oh

Yes, okay, so you know, you know, it's okay. So I'm so creepy. Well, here's why I'm conflicted. I'm conflicted because you like it No Well, here's why I'm conflicted. I'm conflicted because- You like it? No. That's it. It was a smooth. Yeah, I guess. Why am I around? Because I'm always hungry. I'm always hungry. I've always liked meat.

Honey, you can't get the liver out of the fridge. I know, here's why I'm conflicted, because I know this from the data. This is a fact that glorifying serial killer's crepes. This is what I said. I said one of the things that I thought was most disrupt or disturbing is that it's like the number one watch show. Yes, the number one everywhere.

You know what's crazy too? Okay, so check this out. People are gonna dress up like him for Halloween. Yep. Okay. Imagine if somebody went around dressed up like Hitler. Would people accept that? I've seen that. Where? That would be very interesting.

A long time ago. Yeah, but like it was... You see that college party? Kids joke college parties with you. It was like, oh my god. But imagine today, if someone was walking around like Hitler, people would be like, you better take that off or whatever.

Exactly. Domer, everybody's like, oh, that's cool. You're like, Domer, what we're doing is we're glorifying. Yeah. And what happens is people who are like borderline crazy, part of the issues they want to go out with a bang. Yeah, yeah, so I was conflicted now besides that it's super disturbing because It's real bro when I watch him like when you when he lobotomize that kid or whatever Oh, come on man, that's messed up dude. That was like the second episode third episode. Oh, I mean no, it's it's it's it's graphic

It's eerie. It's it's, I don't know, I haven't had a show that fucks me up nightmare-wise in a long time. I cannot watch it as the last thing that I watched before going to bed because it's, what do you, okay, so let's say you watch Dahmer, you're like, I gotta go to bed. What do you put on as a buffer?

I don't really like Katrina picked those. I think it was Bling Ring last time. What? Just that. It's like a Asian reality show, like super filthy rich people. Oh really? Yeah, yeah. Hey Adolf.

Do that or that. Tell me, Terry, I'm real estate show, right? Yeah, yeah, yeah, yeah. The models. That's if I'm by myself, that's why it's Max and I's favorite show. Oh, it's me. Yeah, Max is bigger than me. I need something to make me feel cozy.

Put something about a lot of money on. Yeah. Yeah. Oh, thank you. I'm something to make me feel cozy put something about a lot of money on Thank you Hey speaking speaking of money. Did you guys see Viori's going going big time international? Yes, yes, finally you know me people from Canada and everybody to be They're they're going. Yeah, just all that. This would they just announced like recently like with the last few weeks. They're launching in China, Hong Kong, Singapore, Middle East, and Mexico. So they're making those big launches right now. This company is still no Canada, big markets, crushing. Oh, I think it's Canada, isn't it? It wasn't before. They went to those places

that you were else but Canada. Sorry guys. Sorry guys. What is it about Cambrian? So many of our brands don't go to Canada, but they go to other places. They just have really strict border laws that makes it difficult for these companies, these direct to consumer companies. That's a good question. Yeah, why is it so expensive?

I would imagine, right? Because don't you guys, I get that a lot. That mark is so similar to the R's, you know. I would think it would be a hard leap for that. Yeah. So I don't know why that is, but there's several brands that we work with that don't go to Canada.

And I'm assuming it's something about their strict laws or it's random that we have all these brands in common that they just don't go to Canada. Oh, they are in Canada, Doug. Yeah. Oh, good. Oh, good. Oh, good.

My brother fell in love with these pants. What are these called? The meta? These meta? That's meta, right? To the meta. You get the same ones? These aren't of Yuri. Oh good. My brother fell in love with these pants. What are these called the meta these meta? That's meta, right? To the same ones. These aren't of your a. Oh, never mind. Sorry. I was wondering why they tag on your social. Seems robust. You know, I don't do we share with the audience that we know we had to do like a photo shoot just recently like It so far I can count on one hand. How we're not good at the fans so far, I can count on one hand.

How are you? We're not good at the fan side. I know. I can count on one hand. How many things we don't like doing this business? I feel so blessed that we built something that I truly enjoy. Pretty much every aspect of it. The like posing and pretending to can do the photo shoot stuff. Just it's so awkward. It never, it never isn't. Yeah. Sal, pretend like you're't. Yeah, it's always.

So I'll pretend like you're reading the label. We almost always get frustrated and irritated with each other. You know what I'm saying? Yeah, because we just know when, you could tell no one likes it. Doug doesn't like having to cheat us. We don't like having to pose.

So it ends up being like fighting amongst each other. I mean, well, fucking Doug, tell me then. Tell me it looks stupid. Why don't you let me make that face? And then Doug's like, yeah, Doug does like, you know, do something. It's like, what do you mean do something? Tell me what to do.

What do I do in my hat? Just take pictures of us being ourselves. We're hanging out over. I think we act normal. It's not normal. Dude, so I had quite a busy weekend. Friday, I actually decided to go up and do another concert venue, which I'm just.

I saw that. I'm addicted. Yeah, so they were on the bill, but there's a bunch of bands there. Oh, what? It was aftershocks. It was up in Sacramento. There was like tons of these rock bands. You mean the same friends?

So I just went, no, I went with my brother because he lives up in Benesha. And so I went up there with him. And then we were gonna try to make it to one of our buddies He's a big fan of the show supporter of our show Christian. He's the guitarist for falling in reverse Yeah, so I got yeah that guitar from him And so I was able to make it for for his performance, which was cool and everything But it was like dude there's thousands of people there and it was just like hot as hell.

And so it was like, it just didn't happen as an opportunity, but he was like, he was already there kind of backstage and so it's like kind of missed out an opportunity to come say hi and hang out. So I'll have to do that again and he wanted to hang out with you guys as well. But was this how was it similar or different to the one you went to in?

So, okay, let's let's let's break this down. The other the other festival was like a completely different culture. I just wanted to talk about this because it was like hilarious to me like like stepping in because it's Sacramento already you're dealing with a different breed of person. I mean, it's it's different. I like it. It's interesting, but it's different. We walk in. So first of all, just to kind of paint the picture, there's a guy selling pukachels as you're walking out.

They're coming back, bro. They're coming back. I was like pukachels, man. How many pukachels did you wear? I kept them. I still got them. No, I don't. I don't.

I wish I did, though. I swear to God, like the uniform is like a temporary bar wire tattoo, you know, you got pukeshells and then you have like spiky hair. What the hell? It literally looks like 1992, exploded in like hot topic store just exploded. On a black head?

Yeah. It was like everybody looked, literally like they walked right out of the mall. Now, was it an older crowd or younger crowd? It's younger. It is older. Oh, actually, maybe they just kept the same clothes ahead when they were two. They just didn't change a lot of, a lot of God. That's that's South strategy. He's been saying that for a long time. Like a broken clock. I mean, ours isn't any better. Like, so just the difference in being the other festival, is that it was like a lot of full-body tats

and like ear gauges and like long shorts and real pulled up socks and like very cholo kinda gangster looking people. And it was, you know, a completely different thing. But it was just funny to me because I'm trying to like get down to Lamagod and they're a really heavy band and like you could just tell like nobody knew what to do With that kind of music and they were just kind of like jumping and kind of bouncing into each other and I'm just like

Trying to throw people and start the Nobody's on board and I'm just like well you're terrifying. Maybe that's why Justin No, I'm like this is, this is Lama God. Get the hell out of the way. That bitch guy over there's throwing people. Did you guys show a lot where you win somebody? So it was with my brother and he's not the, the, the mosh guy. So I, he was like, you know what to do?

So I little grabbed him, I threw him in. What did, what did, provide me that? He's like, like, like, getting swept in. I'm like, dude, it's not bad. These people don't even, they're not throwing any kind of dangerous things out there. You're gonna be fine. And he was fine. Nobody got hurt, you know, it was good time. Doug, what is this episode, officially air, what day?

On Friday. Oh, this Friday? Oh, so we'll miss it, nevermind. Well, it doesn't even matter now. Well, I actually will tell the audience because I'm gonna do this on a more regular basis. I don't know if I told you guys or not. But, you know, my buddy, Chris Nagibi

from the Higher Standards Podcast. So, him and I talk all the time, just I just respect. Super smart. Yeah, super smart guy. I mean, he's a lawyer, broker, and banker. And I love bouncing things off with them real state-wise. So I thought, you know, it'd be kind of cool. I get a lot of questions

around that. And so I just thought it would be a neat content. And we'll see where it goes. Where when I have these calls with him is to do it live on my story. So our audience could hear the questions that I'm asking when we're looking at a particular area. Or if I'm concerned about what's going on with interest rates or whatever and so they can hear us kind of have dialogue back and forth about the markets since I get a lot of questions and see. And if it gets good traction and I get a lot of people paying attention and saying that they got value from it, I'll do it on a more regular basis.

Right. Now I think we're going to start biweekly so twice a month. I'll do it on a more regular basis. Right now, I think we're going to start biweekly, so twice a month. I'll do it on Fridays, Friday afternoon. And so, so even though you probably missed it, or from this episode, I will going forward, let people know ahead of time that it'll be on a Friday afternoon. And you pay attention to my story. That's where I'll be. That's awesome. Speaking of value, did you guys see NCIs give away because they keep doing giveaways right for?

Is this the one? Is this going to be the one where they include the impersonal here? You get a full Scholarship plus you come to mind pump headquarters With Jason. Oh, yeah, all expenses paid and you sit in on an episode So full-ride scholarship, meaning you get all their education, all the stuff that you would normally pay for, plus he will fly you over here to California, sit in on an episode and Justin will give you a pair of sign up.

What's the total value that, Dr. Duh? Does he have it broken down? I'm gonna see here. I remember when he, oh, yeah he does. He does. He does. It's $15,000 plus whatever the flight is and everything else. Yeah.

That's great. Be a good time. So, see signature. Whoever wins this, be great meeting you. Yeah. We'll see you there. Huh? Hey, real quick.

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So you get eight single serving packets for free with any elementary order. Go check them out, go to drinklmt.com forward slash mine pump. All right, here comes the rest of the show. All right, our first caller is boss from Belgium. Voordat de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van de vorm van van de vorm van van de vorm van de vorm van van de vorm van van de vorm van de vorm van de vorm van Ik heb een geileidsel die er heel veel overteint. Maar een beetje op de background. Ik heb al een latikje gevoerd.

Ik had dat zwemming voor 13 jaar. Maar dan had ik het 14-15 jaar. Ik had een heel kred zwemming. Dan had ik echt heel vanaf gegeven, omdat ik gehoordigd was. En op h16 was ik rond 116 kilo's. En dan heb ik op h17, ik heb een vorm van de shift gegeten. Ik heb door 70 kilo's gekomen. En nu 10 jaar later heb ik rondom 90 kilo's.

Pratiline. So now my question is, lately I've been more focused into fighting. So I currently do one day of Jiu Jitsu and two days of kickboxing and the week. But I wanted to know how you guys would approach putting lifting in there, because I really do enjoy training full-bodied or push-pull-axe, but I know if I do

kickboxing two days and Jiu-Jitsu one day, I can easily overtrain because I also have a very demanding job with a lot of steps. Have the packages I have to carry stuff like that. So, uh, good deal. Important question. First, how's your ranking on Call of Duty? Yeah, I know. I lost five years to have a game. So, good deal. And your question, boss, and I also says that you swim. So you do, you do, you do Jiu Jitsu once, two days a week of kickboxing and then you swim once a week. Any of it to me? Yeah, I swim around 30 to 45 minutes.

You know, once a week of full body strength training would be it, that's all I would do. And I would keep the intensity moderate. I would do maybe, maybe three compound lifts and maybe one like, you know, ancillary lift, and that's it. Keep it super basic and keep the intensity very moderate. And what you'll find is it'll improve your performance in Jiu-Jitsu and kickboxing.

If you're adding strength training, reduces your performance in all of those. In other words, you go to practice, and you find that you're just more fatigued and stiff and sore and you can't really train like you normally could, then the lifting is too much. There's too much volume or too much intensity or too many exercises. So if it makes everything else feel good, then you're doing the right thing. If it takes away from everything else, and you're probably doing too much So generally speaking you're looking at about 40 minutes of

Strength training or 60 minutes if you do long rest periods where it's just very basic very basic You know like I said three compound lifts one or two Ancillary lifts and that's kind of it. So you are you following any of our programs yet? Yes, so I've I've done maps on the board a couple of times, but I adjusted a couple of exercises because I have a lot of experience. I also did strong and I also did aesthetic. Yeah, now keep in mind, our programs are designed to be run alone. So when someone buys one of our programs,

we're considering that they don't do other workouts and stuff like that on their own. But considering you do so much, our programs, as written, would be inappropriate. They're just going to be too much for you. So I would take one of the foundational workouts from one of our workouts, and you can pick either maps performance, or anabolic or strong,

and I would do that one workout once a week, but I would even cut that a little short. I would even remove some of the extra, you know, ancillary lifts that are in there, and just kind of focus on the compound stuff, and that should make you feel good, and you should know right away, boss, once you do it, within the first week or two, you should feel good. If you feel fried or too tired or sore or stiff, then it's probably too much. I like to give you a mass performance because I think that because you're an athlete and you're doing all these sports, I think that workout will translate the most over into the sports that you're playing as far as being beneficial.

Plus, let's say you have a heavy week of training and doing sports and all things you're doing. You know, instead of actually doing a lifting day, maybe you'll take a mobility day out of there and be a little more recuperative for the body. And that's how I actually would use performance. So like Sal's advice, I would only be strength training one day, maybe max two days a week if you have a like a slow week on sports and or utilizing the mobility days as active recovery. So on days when you got after it pretty hard, maybe the next day after, you know, Jiu Jitsu or swimming or so on like that, I do like a nice mobility workout to help facilitate recovery. So I think that program in my opinion would benefit you the most.

Yeah. By the way, you a lot of people don't know this But Belgium's got some of the best fighters in the world All time so I'm sure you're a big fan of Some of those guys like got what was his name curriculum? Am I saying is right name right and is boss written was he from Belgium? Yes, I think so. Yes. Oh, yeah good fighters good places., kickboxing one of the one of the best places in the world for kickboxing Everybody a lot of people don't know that so good for you. How long you've been training in those Kickboxing I've been doing around almost three years and jujitsu for five months. Oh good for you good for you

Which one which one's harder for you? I think It's it's it's a pretty I think I think it's a pretty, I think, Jiu Jitsu is harder, but kickboxing is more the manual than muscles. Yeah, I would agree. So I just gotta ask, if you've ever taken time out to do like an off season where you just focused on strength training exclusively

and maybe then supplementing your skills know, your skills training, which you do. Well, yeah, well, actually, most of my last five years were most training. Okay. Yeah, so I've been building like, like in the start, I've done, when I kickboxed, I only did like one day of kickboxing and I, I go to the gym like five days. So it's mainly, and I didn't, and So it's mainly and I didn't always swim. I didn't always swim, but yeah, my main last six years were actually on building muscle and going to the gym.

Okay, great. Yeah. Well, I think then this, this is sound advice for just once a week to just supplement what you're doing now because that's the heavy emphasis. Yeah, you want to keep, keep, keep, keep this in mind, boss. When you're, when you're doing the kind just supplement what you're doing now because that's the heavy emphasis. Yeah, you want to keep keeping keep this in mind boss. When you're when you're doing the kind of training that you're doing, the emphasis is going to be whatever you do will be to make those things better. Okay, so if you add anything and it takes away from your performance or your ability in

your kickboxing and your Gitsitsu, then it's not appropriate. And the reason why I'm wording it this way is because sometimes people, they'll add strength training to their total regime and their athletes. And then they get into the mindset of aesthetics and developing muscles and looking in a particular way. And then they start to sacrifice their performance,

but then they get stuck in this conundrum. I don't wanna reduce the amount of kickboxing I do, I don't wanna reduce the amount of jiu-jitsu I do, and I'm still trying to develop a more bodybuilder looking physique. And what ends up happening is you get nothing. Your performance drops and you don't develop the physique that you're looking for.

So it's gotta be one or the other, but it sounds to me like you're pretty focused on your kickboxing and jiu-jitsu, in which case, like I said, your best bet is to approach strength training from a very moderate intensity level. You go in there, you practice the movements, you feel good while you do them,

you should not feel at the end of your strength training workout, like you do at the end of your kickboxing workout. Like when you're done with kickboxing, you need to go lay down. You feel like you just went through like, oh man, this is that was, I got beat up. You should, you should not feel like that at all with strength. If anything, you should feel better and rejuvenated at the end of your strength training sessions. If you do it that way, you'll get great results.

If you do it, if you treat it like your kick boxing workouts or Jiu-Jitsu where you're in there and you beat yourself up in the gym, are you going to notice as everything's going to go downhill? Yeah, I already had an IDE. It would say something like this, but I had a little bit of fear because I'm actually really proud of the physique I built, and I had a little bit of fear that it will go away because of all the fighting and swimming, but I do enjoy it a lot, and I want to get better at it, but I do enjoy it a lot and I want to get better on it. But I really want to not get skinny. Yeah, well look, here's what's going to happen. You're going to get, you probably will,

your body will maybe pair down a little muscle, but you're not going to get skinny. I mean, kickboxing, jujitsu, with a little strength training, you'll have a athletic, you know, muscular, you're just not going to be as big, that's all. Yeah, it's just seasons. So you're doing a season and your focus right now is on these sports. So, you'll come back to just training and it'll respond appropriately. It comes back fast, man. Real fast. If you decide to stop and go back to just more strength training, but I mean, like, you're like, you know, that's it. You add a little bit and you're fine. You'll notice improvements.

So, so you would say one day of performance each week and only the mobility I take with it. Yeah, you could do mobility whenever you want. That's that's recuperative. So in fact, in fact, you know how I do the mobility sessions. I would do them before your Giu-Jitsu or kickboxing class. I would do like a 20 minutes of mobility flow session. Okay, Clea. Yep. All right. All right, man, we're gonna send you performance

if you don't have it, okay, boss? Yeah, I have it. I have it. Oh, beautiful. Well, thank you. Appreciate it. Thanks for calling from all over the building. Thank you so much, guys. Thank you. Take care. You got it. I have it. Oh, beautiful. Well, thank you. Appreciate it. Thanks for calling from over at the bottom. Thank you so much, guys.

I'm proud of you. Thank you. You got it. What percentage would you guys guess actually listen to us with the athletes, right? Oh, in particular, I thought you were going to ask how many people ask similar questions. Well, so, okay, that's the reason why I'm bringing that up because we do get this question a lot. Like, it's just different.

It's the same question. Same question, different sport, different. Right. So what I am asking this is because I have this sneaky suspicion that a very small percentage, actually, and the reason why I think a small percentage actually listen to us is because the athletic mind, yeah, 100%.

It's like what I can handle. And I love that you always say that like the right Dose isn't what technically you can handle the right dose is the right dose for your body and it's not the max You can tolerate right right and that's and unfortunately Unfortunately because that's also what makes some of these athletes really good is they have this ability to endure So much right and they become resilient and they they've got good at their sport by overcoming these things. And so hearing someone like us go, hey, we want you to back off, you know, and do less. And you're going to probably have more muscle. I just, I have this. Yeah, I want to believe

that everybody trusts us enough that they just go this just what? Well, what I'm hoping is that, because athletes that train quite a bit, they know this, like I'm sure they've heard it a million times and they know it, they just don't follow it. So what I'm hoping is, is that, because you said, oh, that's what I thought you guys would do. Like we confirm it is. We confirm it is like, all right, fine, I'll finally do it.

I hope, I hope that's the case. Otherwise, you learn the hard way, because here's what'll happen if he doesn't listen. What'll happen is you'll add more and more strength training. He won't pay attention to his declining performance. And then inevitably you get hurt. You just kind of over-train. You get over-train.

You end up injuring yourself in kickboxing or jujitsu. Or, you know, less detrimental. Just you don't really progress it either. That's right. Right, you're doing all this stuff and you're not really getting any more muscle and you're not getting really better at the sport, but you're working your ass off in both categories. And it's like, you know, just kind of pulling back a little bit on the strength training and you might actually see progression in both.

Yeah, it's pretty cool though. Okay, he did kickboxing in Belgium. I don't know if you guys know, because I used to watch K1, which is really high level. Belgium, Belgium, the kickboxers from that area just, they rewrote the books on certain styles of kickboxing. Oh, yeah. I know it was awesome to watch them because you could see just like boxing like they have. Like the Netherlands too. Yeah, the Dutch, Dutch styles of kickboxing. And you see these, they finish every combo with a leg kick and just it was brutal, it was great.

Boss Routin, one of the most famous fighters, he wasn't necessarily a kickboxer, he fought and I think it was called, but he did that. He did that like open hand, like, the rules were you couldn't close fists punch, but you could slap the face and you didn't knock people out. Just knock people out with open hand, it was awesome. It's so awesome. Our next caller is Travis from Virginia. Travis, what's happening, man?

How come we help you? Hey, guys, a long time, listen, our first sound call. I'm a 33 year old electrician, been teaching full-time for about four years now or a apprenticeship through my second round of bannabolic at the moment, which, by the way, I love the program, it's been a lot of fun. Between my history and athletics and working in the trades,

I've had some good luck with mobility of my shoulders, having had any issues, but I'd like to maintain that and maintain strength. So I invested in a mace bill after hearing y'all talk about it, got it in the mail, and then realized that, you know, I don't know how to use a mace bill. So I started looking up videos and trying to figure out how to use it. And I can mirror those movements, but I don't know how to use a base bill. So I started looking up videos and trying to figure out how to use it.

And I can mirror those movements, but I don't have any ideas far as cues or what kind of muscles I should be engaging. Didn't know if you all had any resources or any tips. So that way, when I do eventually try to scale up and wait, I don't rip my shoulder apart. Yeah. We actually shot some video with John Wolf from On It, and he came in and we did a YouTube series where we just did sort of the real basics in terms of like a 360 swing, which the 360 swing for me like covers pretty much the basis of all mace movements that like it gives

you the biggest bang for your buck for what you're trying to do. And so there is quite a bit of technique with it in terms of like how to hold your body and make sure that everything is in good composure. And so if you go through that, you'll see how we kind of break down each step. And he kind of, he shows me how to kind of hold it up. So it's going to be at the most effective angle. But this is just something to like, what, what, wait, did you get, like, did you, did you get a 20 pound or 15 or 10 pounder?

Like, did you, did you start with a lighter one or the heavy one? I got started off with a 10 pound, which has been pretty forgiving. Yeah, yeah, yeah. Yeah. So just go through that series and we and we break down each part of the movement. It's really about control and being able to be loose when you need to be loose and be able to create muscle tension to decelerate the movement. A lot of it is just based on control and flexibility to create that sort of stable environment there in your shoulders, but great.

It's a great tool and a great exercise to improve upon and build that skill. I actually would suggest even that you start with, I would say a kettlebell and doing some halos with that, to start just to get that rotation down pat and to be able to kind of get through that, bringing it overhead and then right behind your head. So I don't know how much your external rotation is, but the wall test that we have in prime would be a great way to kind of test that

and see what your ability is with that first. Because a lot of times, we don't press anything behind our head anymore. That's been kind of shunned and taken out of people's programming, or even doing pull-ups behind our heads. So we don't have really good external rotation. So that's something to make sure you check first, because otherwise, you're going to compensate with that with your lower back otherwise you're gonna compensate with that, with your lower back,

and you're gonna flare up with your ribs. A lot of these things are gonna show up in terms of compensation. So to do the wall test first, to make sure you're bracing properly, and getting that connectivity first would be everything. I wanna address your question about, how do you progress your way

but without tearing your shoulder off and so that because I just recently actually brought this up. I don't know how long ago it was, but remember when we were having this conversation about Mayspells and I said, you know, the one thing I, because I absolutely love them, Justin introduced to me,

it's been an absolute game changer for my shoulder mobility. It's one of my favorite ways to prime when I do any sort of upper body exercises. But I actually don't really progress that way. I've gone, I've worked my way up a little bit, but the reason why I don't is because I feel like I get the main benefits from swinging even the 10 or 15 pounder. If your goal is to pull it through for your shoulders, which it sounds like yours is, it's not like you're trying to be the best mace Bell Swinger or you're trying to it really doesn't matter

How as long as you have some sort of resistance 10 to 15 pounds We'll do the job. It'll it'll it'll wake up all them stabilizer muscles. It'll keep the shoulders nice and Mobile and primed before you go into your workouts So I don't really worry too much about going up and I think that it's become popular and when we find macepell guys online, it's very trendy to see them swing in and it's cool, like it's impressive for me to see Justin

swing way more weight than I can and I think that there's nothing wrong with having that as a goal. But if you're a main goal, is you're doing it to keep healthy shoulders, then believe it or not, the 10 pound mace is, in my opinion. Yeah, and I think order operation too. I would even suggest doing the Indian clubs first, just because we can have one at a time and really build and develop

that skill of rotation in all areas too. So the heart swings really get at that. So you get control in those rotations all the way from your wrist, elbows to shoulders, and building upon that, I think, is an easier way to learn how to organize that. Travis, you played sports. Or did you play any sports when you were younger in high school? I did yeah

Football through the discus and I did powerlifting. Okay, good. Okay, so I so the reason why I ask you that is I'm gonna try and In kind of convey something to you because you you said something sports analogy in your question and Yep, it's coming you said something your question that is is pretty illuminating now bodybuilding Has brought a lot of good things to strength training, but it's also brought some bad things to strength training. And one of the bad things that it brought to strength training is it got people to think that every time they do an exercise

with any resistance whatsoever, they have to think about the muscles they're working. Now, for bodybuilding, this is perfect, right? I wanna isolate a muscle, I want to feel a connection to a particular area. But when you're doing a skill or a movement, like swinging a macebell, it's like when you through the discus, imagine if you were coaching someone

with the discus and they said, okay, what muscles should I be focusing on? And you're like, no, no, no, don't focus on muscles. Practice the movement. Because if I sit there and think shoulder, core, bicep, it's gonna segment the movement and it's not gonna become very fluid. The same is true with the Mace Bell.

You don't wanna think about what muscles necessarily that you need to activate or feel it in. Think about perfecting the skill in the movement. It's much more of a skill than it is a muscle-specific exercise. Otherwise, because if you watch bodybuilders do something like a kettlebell swing because they know they segment everything all the time when they lift, it doesn't look like a kettlebell swing. It looks like an upright row reverse curl squat. If you ever watch them do it. It's like they're trying to figure out what muscles to activate and where

do I feel it. You can't do that when you do a movement like a macebell. It's not about shoulders, biceps, core. Yeah, those are all active while you're doing the movement, but don't think about that way. Think of it as a fluid skill. That's the idea. These are hilarious to me, because they're so hard to articulate

of what's happening because it's a very specific type of a movement that you have to practice continuously to get sharper at it, to have more fluidity in the movement and also to be able to stabilize your entire body. The whole goal of it really is anti-rotation everywhere else except for the shoulders, right? And so to be able to create that, it takes a lot of practice and ability to loosen your shoulders

when you need them to be loose and then brace and control the momentum of the mace belt. The muscles you use and you feel afterwards is the side effect. Don't think of it as a primary effect. You don't want to think about what muscles do I need to activate and use when I'm doing this movement Just perfect the movement think of it as a sport think of it as throwing a discus or playing any other sport throwing a baseball Perfect the technique and then if you feel something sore afterwards. Well, that's just the body product of the fact that your body needs to get used to doing Especially that's a good cue what Justin just said though. I want to go back to that because I'm actually as you're asking this question

I actually have I was out of personal training when I got introduced to Mayspell. So I actually haven't even had the opportunity to practice articulating this to someone. So it's interesting going through this question and hearing everybody kind of describe it to you over a podcast. I know.

It's a very visual thing. So it's tough. But Justin just said something that I think this is what I would do with you. It's like I would actually actually I would start with the halo with the like a you know a 25 pound plate or something and The wet what I would cue is all right our goal is for you to keep your entire body still Except for your shoulders. Can I can I keep you from arching your back or leaning to the side? Can I keep you completely rigid while allowing your shoulders to move that

weight all the way around your head and then get you to understand that. Now this is the goal when we're swinging this big old mace is can we keep everything else stable while allowing the shoulders to rotate the bar around your head and thinking like that. Like that's the goal is to get to that place. Tip in the weight like a pendulum and then our elbows are really a point of focus and other things. So, you know, there's a lot to it in terms of the skill and like that video, this actually

motivates me to want to do a video describing it after I'm showing you the actual movement because it'll be a lot easier for me to kind of convey some of those subtleties that you need to consider. For now, let's, Travis, are you on Facebook? You have a Facebook? Yes, I am. I'm gonna throw you in the forum. Are you not in the forum, are you?

Not in the forum, no. Okay, so I'm gonna throw you in the forum for free. And what I want you to do is actually shoot a video for us of you swinging it, and then Justin could probably give you some cues and tips by watching you do it. Which would probably be easier for me to be easier to describe what he sees potentially wrong with the swing or subtle adjustments versus us trying to you know articulate the entire movement without seeing you. That'll help both of us. Awesome. Awesome. And I did have one more question to

for my trigger sessions with a 10 pound may still that being appropriate level of intensity for trigger session work It's it's not the same thing as a trigger session, but you could replace it. So that's totally fine Yeah, trigger sessions are more muscle focused more bodybuilding Whereas the macebell is again more movement you're working some muscles to but yeah, you could you could switch them Mm-hmm, and if you really want to get good at the macebell, I would suggest. Yeah, it's not a bad deal. I mean, it's, it's pretty close to our mobility days. So I would probably throw it in there. Yeah. If you want to get better at it, that would be a good idea instead of doing trigger sessions to do the macebell.

Gotcha. All right. All right. Thank you. Thank you guys. Nice to have an honor. Thank you for what all for you. I'll do for the industry. You got a man. Thanks for calling him. Cool. Do you guys. Nice to be an honor. Thank you for what all for you. I'll do for the industry. You got a man. Thanks, Travis. Cool. Do you guys remember having? I'm really proud of you, dude. Why? You've been hitting it pretty well on this. The sports. I understand enough about sports to convey what I need to convey. You know, I bet if somebody who is a first-time listener, they would have just known they would have no idea. I did. Yeah. I don't know names of athletes. I don't even know the rules of most sports are all the rules, but I understand the mentality. I'm just throwing out. I know. Whoa. And I also hear enough to be able to bullshit if I do. Yeah. I'm proud of you. No, you know what? You know what? It's funny. Do you guys remember the first time watching a bodybuilder? No, that's a great. You gave a great,

it's a being serious. I know I'm razzin you a little bit, but I'm actually being serious. I think that was a great analogy because you do, because you would never tell an athlete, you would never break a baseball swing, a baseball bat swing. You never feel serious. You're a bleak, you use your biceps. Yeah, you wouldn't say, okay, all the break down of the muscles, it's a-

That would fuck up someone's movement. It would mess up the skill of the whole thing, you know? This is my Olympic lifting is so skill oriented. Olympic lifting is so different than bodybuilding. It's so different because, you know, you don't care about what muscles you're using, you care about the movement, perfecting the movement. Yeah, and to that point, like in terms of strength,

coaches, like if we're looking at movement like that, we're watching the movement in real time and queuing as they're performing. So it's the same on this level. Like I really would, to your point of like, bring him in the form. I think that's the way to go because I need to see it to be able to cue like one little subtlety that they could focus on in order to shape that movement in a better direction. Well, especially since, and you brought up, you know, that you would have him do zone

one first because He may not even be able to swing it properly because he's not primed enough to be able to pull his shoulders next Turn on rotation, like right if he can't get into that position Well, we could try all we want to swing that thing pretty. It's not gonna be if we don't judge ugly otherwise Our next caller is Fatima from the UK Fatima, how can we help you? Hi, hi guys. It's great to meet you. And thanks for having me on. I've been listening to the podcast for about six months.

And I've already learned so much about strength for training. So thank you so much for your content. Thank you. My question today is about how to get stronger. So I'm 29. I've been doing some form of strength training for the last two years.

But I feel like my progress is very slow. My overall goal is to get stronger, but I don't have any aesthetic goals. Don't hate me, but I've been doing a strength program by Brett Contreras, and the only reason for this is because I found him before I found you guys. And I've also been using prime pro to prevent injury. At the moment, my squat, one rep max is only 143 pounds.

My deadlift is about 175. My numbers are still going up, but very slowly. As a job, I'm in orthopedic surgery resident. So getting to the gym is difficult sometimes when I'm on call or when I'm on nights. And my job can be physically demanding. Sometimes I have to wear a lead apron for 12 hours a day but overall I've averaged to workouts a week for the last five months. I worry that it's my

nutrition which is affecting my strength gains because I don't eat a lot when I get stressed. I eat even less. I weigh about 110 pounds, approximately 15% body fat, according to a scale at the gem. I managed to gain about three kilos, but I had a bad week, a couple of weeks ago, and I'm pretty sure I lost it all again. When I'm dialed in, I aim for 2,000 calories a day, 110 grams of protein, but during stressful periods, I don't think I achieved that. I try and have at least one way protein shake a day, and a protein bar to boost my protein intake and I take protein. So my questions are, how can I get a 225 pound deadlift?

And if I'm in a really busy, such stressful period, is it better for me to just eat whatever process, type protein convenience, who is available or just kind of not eat? Oh, these are good questions. Good question. First of all, we need to break down because I've trained surgeons and I've trained residents.

Okay. So I don't think people realize just how crazy your schedule is. So I need you to paint the picture for us and let us know what a typical day and week looks like so that we can answer your question properly. So when we schedule at the moment is different than it usually is, but normally it's kind of like at least 2 to 3, 12 hour shift days. And then I'll do night shifts, kind of for night shifts, maybe once a month, kind of thing. So yeah, on average, maybe 50, 60 hours a week, something like that. Okay. And then there's more to this, right, Fatima? So on your days off, do

you study, do you have to do more work for the residency, or are you totally off and you don't have to do anything else? As in, well, that's when I catch up on at least like my life admin and, you know, just just kind of living stuff. So yeah, so I do have to do work on my days off, yeah. But it's usually on my days off that I go to the gym. So before, so I'll give you the answer or helps you with some of the things, I just want to point out that you're actually kicking ass. I mean, considering where you keep your body fat percentage,

considering your pretty damn strong and you're still getting stronger just slowly and that you know you don't have perfect nutrition. You have days where you're missing protein. I would say and you have a high stress type of job long hours. I'd say you're doing pretty damn good considering what we're Agreed just you know agreed because what we also throwing in there is your sleep disturbances are probably all over the place I you know if you're on call I think I sleep really well because when I get stressed I sleep more like I put everything on pause and I just like isn't

It's my way of kind of avoiding stress as I just go to sleep. So I definitely get on average eight hours a day. So that's one thing that I do have dialed in. Right, but there's a difference between sleeping and sleeping cause you're exhausted. Yeah, because so, so especially if you're circadian rhythms off, if you're doing a night shift and so you end up having a sleep during the day, so here's why I'm saying all this. First off, you're doing a night shift and so you end up having a sleep during the day type of you So here's why I'm saying all this first off You're obviously a badass. You're obviously a high-achieving individual and you are kicking ass But what you don't want to do is get caught up in the I want everything right now mentality because what'll happen is something's gonna give okay?

So is it possible? To get your deadlift up another 50 pounds and to do all the thing? Potentially, but the way that it's going to happen is by managing your workload, managing your stress and doing it very slowly. So your intensity of your workouts needs to mean, and you need to maintain something very moderate. And by the way, just a comment on Brett Contreras, he has good workouts. His exercise programming is very sound, very solid.

He's trained people for a very time. Very similar to ours. Very similar to ours, you know, because he knows what he's doing. He knows what he's doing. So I like his workout programming. I'll send you one of our programs anyway, just so you have something else if you want to try something else, but you'll probably find that it's relatively similar to what you're going to see with just a little breath.

Yeah, just it's just better basically. Just kidding. No, I really like that. So, okay, so your question with the deadlift, you keep it slow, keep the intensity moderate, and really, really, really play it safe when it comes to managing the stress on your body and the workload on your body. So what does that mean?

That means, because two things, number one, your baseline is probably more tired and stressed than the average person. And when you do it for a long time, when your baseline is like that for a long time, your perception of what is a lot of stress and a little bit of stress starts to become skewed. So then you may have that day or two

where you feel closer to normal, but to you, you're gonna be like, oh my God, I got all this energy. I'm gonna go hit the gym, hell of hard. I don't want you to do that. What I want you to do is consider you're probably until you get out of this, until you get into your career

and you get a more regular schedule, you're probably, you probably want to approach your workouts with like on a scale of one to 10, probably a six or seven intensity all the time. Never go above that. Okay, so six or seven, moderate, and that, you'll see strength gains with that. You'll actually see strength gains with that.

If you go too high, then you're going to stall, and then if you go higher than that, then you'll see yourself maybe get injured or have some other problems. As far as nutrition is concerned, I like the shakes and I would say have those available with you at all times and if you can add things to those shakes to give them a little bit more calories because way is just protein and if you mix it, do you mix it with anything or do you mix it with just water? I mix it with milk. Whole milk?

No, semi-skinned. I would go whole milk. So there you go, you got some extra calories right there with the with milk. Whole milk? No, semi-skinned. I would go whole milk. So there you go, you got some extra calories right there with the whole milk. And then if you could have something very, an easy source of fat, that you can even add to that, like peanut butter. So you can literally do teaspoon of peanut butter,

have a shake, and you actually have a decent, like when it comes to macros and calories, you have a decent little like when it comes from macros and calories, you have a decent, little easy meal right there. That's gonna be better than the heavily processed foods, not necessarily from a macro perspective, because you could find processed foods that might come close to the macros. The problem is those heavily processed foods

tend to trigger some behavioral effects. They tend to cause things with blood sugar and they tend to make people feel in a particular way that either makes them want to overeat or under eat. And it sounds like in your case you go towards the under eating. So I would go whole milk, have a nice source of fat that's real convenient, throw the protein and shake in there or the way in there, and then there you go. That being said, I want to address the question around, should I do processed foods because maybe you're potentially missing macros. In that context, I would say yes. I always were, you're going to hear us preach whole

natural foods, hold, and we're going to say that all the time. But if I have a client who is consistently potentially missing their protein intake, I'd rather see you get processed food with protein to hit your macros, just the hierarchy of that, right? Obviously whole foods, organic, all those things are nice, but not if you're missing your macros, especially consistently, and especially since we're trying to build strength. If you're trying to build strength and we're trying to get build muscle and you miss protein intake on a semi-regular basis, that could actually be one of the reasons too

why you get stuck with your weight plateauing. So I would. But I mean, consider weight protein is processed. So that is a processed food. It's just a better option, especially when you mix it with whole milk, and then you maybe add something else to it. Otherwise, the options tend to look like bakery items

or a burger or something along those lines, something frozen that you throw on the microwave, which typically isn't as good. So that's why I say I would have the whole milk and the way. And then, like I said, I can easy source of fat just to throw on top of it. I like peanut butter. Most of us can eat a teaspoon of peanut butter and feel great. And then just do that. And that should keep things pretty good because you're looking at, I mean, that's like a cup and a half a whole milk with way in peanut butter. I was like, you could do like five, six hundred calories right there. Yeah, I've been using that as kind of like a breakfast option. Like if I have a day in theater, then I'll have that to sustain me until lunch

time kind of things. So yeah, I think adding the peanut butter will give it that extra boost that will be very helpful. And Fathima, I'm gonna send you map Santa Balla, okay? Okay. Yeah, I think that'll be a good program for you to look at. There's a two day a week option in there, which probably sounds like it'll work with your schedule.

No, that would be absolutely great. You got it. Yeah, thanks for calling in. Keep kicking ass by the way. No, thank you so absolutely great. You got it. Yeah, thanks for calling in. Keep kicking ass by the way. Thank you so much. Thank you. Appreciate it. She's doing really well. Yeah, really good. You know, you know, this is a lot. Okay, so you earlier you were talking about like the, I guess the gear that athletes go into, which is, you know, not what's ideal, but what can I tolerate? Yeah, yeah. When you're talking with somebody who's a resident and it's the same thing.

It's more and more push, push, push, and they get so used to being fried that they don't even realize that they're fried. So I've trained people in the situation and I'm just like, okay, when can I add cycling? When can I add this? I'm like, no, no, no, no, no, no, you need to add nothing. Your body is like, it's fried right no, no, you need to add nothing. Yeah.

Your body is like, it's fried right now, so let's just back way off. And then boom, lo and behold, shrinking. Well, if I have a client who is, you know, doing everything she's doing right now, and we're seeing any sort of strength green, and she's maintaining her body fat percentage, I'm like, stay there.

Exactly. We are winning. We are, because you're gonna remember that you're, you're kicking ass in other aspects of life right now. So the fact that we're progressing in spite of everything else that you got going on is a huge win. I know we always want to kick and eat it too though. You know what I'm saying? It's like you want to get you want to be the strongest person in the gym and then you also want to go work 12 hours a day. It's just something's got to give. And right now if you it had something hasn't gave you're not losing in one of those areas

But this is just reminding this person that you're doing a great job because this is she said 50 to 60 hours This isn't 50 to 60 hours of normal work. This is stress. Yeah, it's high stress work. Yeah, high demand High demand and stress definitely our next caller is Eddie from California Eddie. What's happening man? How can we help you? Hey? How's it, man? How can we help you? Hey, how's it going, guys? Good. Hey, just wanted to start off today. So, thank you. Everyone, thanks you guys for everything you guys do.

You guys give great advice. I'm don't wanna do on that too long and I get you guys here at all the time. So, to start off, I was running an anabolic earlier this year and then made it halfway through performance. And I was in pretty much the best shape I'd been in since high school. Alright, so I'm 28 now. Best shape I'd been in since high school, plainly sports.

I was playing beach volleyball one day, pulled my hammy, didn't feel feel great so I was out for a few weeks, several weeks. Got a little out of shape, lost it, lost my groove. Started going back once I felt good, once my hammy felt good, I went back to the gym. Really, I was wanting to focus on more mobility stuff because I don't want the hammy issue happening again. And then you guys have been talking about squat depth at the time on your podcast. So I decided to start going deeper on my squat. So I had previously been doing 90, about 90 degrees. And then just said, okay, screw it. Let's send it all the way down as far as my legs will let me go.

And I think after about four times doing that, my knees started bugging out. And I never went and got a check, but I'm pretty sure there was something wrong with the attending right underneath the knee cap. But I'm back now, started going back again and I'm a few weeks in the back end performance. So my question you guys is,

what is the best way to really get the real deep squats? Increase the mobility, and I also have an ankle mobility thing as well. I just, I think I sent it too quick, you know? Yeah, no you did. So that was Patelor tendon, or Patelor tendonitis. Okay, so if the knees bother you, it's it's almost always ankles and or hips. And so here's a deal with with

range of motion. A longer range of motion and exercises is better. Only if the person has complete control, complete stability and perform the movement properly with that longer range of motion. Otherwise, the shorter range of motion is better. So in your case, going down to 90 degrees was better for you than going deeper because you forced yourself to go deeper than your mobility and your stability and control allowed.

So you have to address the issues that are causing you to have pain when you go down into a full squat and it's probably ankles and hips. So I would focus a lot on ankle and hip mobility. And then if you do practice going deeper with your squat during that process, you don't go from 90 to a full squat. You literally go down an inch deeper. That's it. Just an inch deeper and then get good at that. And then maybe another inch deeper, once you feel perfect there, it's a very slow process. Otherwise, you will run into problems. Have you squatted with your heels elevated?

And did you notice that you still have the... Usually, a little, one of the little something else underneath my hills, a little small weight. And you didn't notice any pain as you dropped down into your depth? Could you get a little lower? Yeah, I can get lower. Yeah, I can get lower with that. And there's no pain and I feel stable. Which is why I think it took four, it took four different days for that pain actually develop. So I was in deep and it felt comfortable. It was just, I'm not sure what happened there. Yeah, so that's one of those tests

Dr. Brink took us to, it clearly identifies an ankle mobility focus that you should have. That specifically, obviously the hips could contribute to that as well, but to gain that kind of control down in that depth, it's going to take some work. So it's a whole new exercise at that point once we can get into that depth. But to focus really on your ankle mobility is going to move you in that direction quite substantially.

Yeah, I'm almost certain it's ankle mobility. And the mistake that I think a lot of people make, I made it when I was working on my squat depth is I start to get down in this deep squat. And then immediately I want to start pressing the weight to challenge, oh man, yeah, okay, I'm all the way down. Okay, let's add a quarter. Okay, let's add another, you know, 50 and then and so I you quickly start pushing the weight up when you have to remind yourself that this is actually really new territory for you. I mean, before that, like you, I was only squatting down to 90 degrees. So to think in four weeks time, I'm all sudden loading really, really deep squats is a little

silly. I shouldn't be doing that. So, you know, I would take it really slow when you are squatting either with your heels elevated or you're working on that depth. And I would actually mess with things like tempo and pause squats and things like that. Right before you're way before I add load. So if you find like, let's just say,

you can do 135 really deep and comfortable and you're like, oh, I want to get to 180 five. Well, before you go to 180 five, practice a pause squat down there or a tempo squats where you go really, really slow on the way down, or go all the way down, come up a little bit pause, then come up a little bit more than pause. So I would manipulate the time, the tension, and tempo, and holds before I start to load

it more. I also think you'll get tremendous value from the guy, Nesovar Toe's guy. He has a lot of really good exercises that he's doing that I think will help prime you to get you into a deeper, more comfortable squat. And you just gotta take it slow. It took me a long time to go from a 90 degree squat or all the way to aaster grass

and comfortably do it without feeling these things. Cause I would do the same thing. I'd feel good, oh, I'm down there, start pressing the way a little bit. Oh, then my knees or my hips would start talking to me. And it's just like all I what I was doing was I was loading the bar too fast. Yeah, speaking of the knees over toes. Do you have access to a sled? Because sled drags would be amazing for you to build up strength and volume with your knee in that position over your toes. So that's definitely suggest that. Unfortunately, I don't, but I've always liked,

I used to do sleds a long time ago, and I love dumb, I just don't do it many more, you know, but I might change that to help me out a little bit. Yeah, that'll be good, I like that. Do you follow the knees over toes guy? Do you know who I'm talking about? No, no, but is he on, where's he at? He's huge on, I mean, you'll find him on Instagram, YouTube,

he's been making the rounds for the last couple of years. He's got great content specific to what we're talking about right now. So like literally, yeah, just go down the rabbit hole. He's got the sled drags that Justin's talking about and some great lunges where you really drive the knee over the toe and just good stuff to get you really drive the knee over the toe and just good stuff to get you really primed to get comfortable in that deep position. I think adding some of that into your routine and taking it slow, you'll be fine.

Eddie, do you have a mass prime pro? I do not. No. I'm going to send that to you because there's lots of ankle and hip mobility movements in there. So practice those. Oh, yeah. Practice those regularly.

Mm-hmm. All right. Okay. mobility movements in there. So practice those. Practice those regularly. Okay. So I know you had said go down in spian tree saying take it light like real lightweight go down in spian. Yes. You want to go? You want to go? When we say take it slow, we mean that with everything, weight with depth. And I mean absurdly slow. Slower than you think, okay, because here's what happens. You don't feel the pain from having a little bit of instability issues. You usually don't feel the pain in the workout.

Usually feel it after, and sometimes it takes two or three workouts. If it's an ankle mobility issue though, which I think we all agree it probably is, then you could actually deep squat all the way down But then just elevate your heels even more. So get yourself in a nice elevated position And then you should feel pretty comfortable going on the down all the way down What if you're gonna stay with flat shoes or barefoot and then then what's sourcing 100% you need to go inch by inch take your time and then what's sourcing 100%, you need to go inch by inch, take your time progressing it slowly, but you're basically artificially giving yourself more knee travel by elevating the hills.

So if it is an ankle mobility issue, one of the things you can do to get to practice deep squatting even though you don't have the ankle mobility, just don't neglect that. The problem that when I give that advice, someone's like, oh, cool, so then they elevate their hills, they squat comfortably, it doesn't bother them, and then they never address the root cause of the issue,

which is the ankle mobility. So you can do both in conjunction, right? Yeah, I think two of increasing muscle tension. So just like you can flex right now, your arms like without any kind of load, you're gonna do that to your bodies, you drop down into that squat. The more that you're getting your muscles to engage, the more it's sitting in that signal that it's supported and stabilized. So that's really

what we need to get that signal to the body. So that way when you're in that kind of depth, you have that strength and control of dig your way out. Okay, all right, cool. All right, thanks for calling in, Eddie. Yeah, thanks guys. Appreciate it. it. No problem right That's easily the biggest mistake people make whenever Trying to do a greater range of motion with exercises that either stay with the same weight Or they get a grain to range of motion like wow that feels good. Now let me load it But yeah, you know, it's hard to communicate just how slow you need to take it You know, you got to really take your time because oftentimes it's not in the workout. It's often not like, oh, that hurt while you're doing it.

It's like the day or two later and you're like, what did I do? Your body's been so good at preventing you from going further in that angle. And so it's like, you think about how often you've practiced being in that angle, it's like never. And so to add a bunch of load on that, you really have to treat it like it's a totally different exercise.

Yeah, to give you, to give an exact, I'll tell the story, I had a client once, she was an executive in War Heels all the time, all the time War Heels heals. And we were talking about, you know, ankle and foot strength and whatever. And she's like, you know what I'm gonna do when I'm home, I'm just gonna go barefoot all the time.

Well, she very quickly developed, developed, too much, to plant our fasciitis. And why? Because she was so used to walking in heels that she goes from heels to flat foot all the time that it caused problems. So it's like she had to go like five minutes at a time to get her body used to that. So that's kind of what happens when you've been working out a particular way and you challenge yourself with a new range of motion. You know, you gotta treat yourself like a complete beginner, and you challenge yourself with a new range of motion, you know, you gotta treat yourself like a complete beginner.

That's exactly what we gotta do. I did the same thing. I mean, I went through the same process. You get excited because you're going deeper. Of course, and it feels good in the morning. And it feels good. And so then you instantly want to start adding the weight and get back to the weight that you can traditionally squat.

And so, yeah, no, I made this mistake multiple times and you just gotta regress it. And to Justin's point, get to the bottom, create tension on the bottom. traditionally squat. And so, yeah, no, I made this mistake multiple times and you just kind of regress it. And to Justin's point, get to the bottom, create tension on the bottom. I believe, so if he's listening to this afterwards, Eddie, I believe if we go back on my Instagram a little bit, you'll see some of the squat priming I do where I'm creating tension, like Justin's talking about with just my body weight, where I'm trying to prime my ankles. I'm basically hugging a squat rack and driving my knee over

my toes, intensifying it, then going to the other side and pushing the knees out and engaging my glutes. So, yeah, prime like that. And then even when you get into loading it, load it with a little bit of weight and then do that same stuff at the bottom of your squat to create that tension. Justin's talking about it and then take your time. Exactly. Look, if you like our information, head over to mindpumpfree.com and check out some of our free guides and free

information that we offer all of our viewers and listeners. Again, it's free mindpumpfree.com. You can also find all of us on social media. So Justin is on Instagram at Mindpump Justin. Adam is on Instagram at Mindpump Adam and you can find me on Twitter at Mindpump South. 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.

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