Mind Pump: Raw Fitness Truth - 217: Carb loading v fat loading, hex bar deadlifts, foam rolling & MORE

Episode Date: January 11, 2016

There are so many awesome questions received every week that it is impossible to answer all of them. This is Part 2 of Q&A (or QUAH!) from last Monday. Although this barely makes a dent in all the questions, Sal, Adam & Justin answer your questions about carb vs fat loading, trap/hex bar deadlifts, elevation masks and the value of foam rolling. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpradio.com

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. There's no doubt in my mind. This is how much I love this woman. You know, we can air this. We can air this dog. I need to get a point. Yeah, I need to point. Alright, we'll start the music behind you.

Yeah, no, I can tell you right now, a hundred percent, you know, I want this woman in my life, the rest of my life. I'm just not a guy who really cares about marriage. I don't, I tell you. I'm just, to me, it's a piece of paper and it's a lot of stress and it's a lot of money. That's the way I look at it.

You know, to me, it's not like that. So, but I get it, you know, I understand that's how I think. So I shouldn't be a dick and be that way on her. But for her, you know, she's kind of the same way too. For her, it's more about the kid, you know, hey, I'm 35 years old and I'm gonna want a child before I'm fucking 40, you know? So I respect that and I get that and even though,

because everything we're doing business wise and building, I'm not in a position where I want to go run out and, you know, get married because I'll be financing a lot of that. And that's an I like nice shit and I'm bougie. And so I'll want a nice wedding. Wait, what word? I'm bougie. And there are bougie.

So bougie winning. You know, I, so because that, but I, not to say that kid is cheap, because the kid's not cheap either, but I mean, that's something that's a little more manageable. And to me, the, you're like, maybe not, yeah. No. I don't know if it's more manageable than a wedding. Yeah. No, financially, I'm saying.

Mm-hmm. Yeah. Sure it is. Sure it is. Sure it is. I love people who don't have kids tell me when they tell me. No, no, no, no. This is how it is. Sure it is. Sure it is. I love people who don't have kids tell me when they tell me. No, no, no, no, no. This is how it is. Listen, I've run the job.

Okay, let's just bring this down then. Okay. You got it by diapers, right? Oh, wait. Let's bring this down. A wedding on one day can hit me a hudder grand easily, easily a hudder grand, okay? On one day, the baby is not going to cost me a hudder grand one. Now over its lifetime, it's going to cost me a hunter-growing now over its lifetime

It's gonna cost me way more than that, but guess what I can't finance my wedding my wedding is gonna have to get paid up I can so I'm fine. I can finance the child. Why would you do? Why would you do a big ass wedding? All what you know what we do? Bro, let me tell you what we do. You're talking to everybody that's close You're talking to the wrong one of the mind pump studio in here. We do it right in front of the mind pump I will get his license that way we can write it off. It'll be a mind pump wedding. I just got to tell you, man. I don't really care about the whole wedding thing.

It's not me, you know what I'm saying? So I'm not the person to even debate you on this. We'll let you. You know, for me, it's just like I said, it's a piece of it's a piece of it. I want to be a bride made. Exactly. But I was okay.

Well, let me ask you this. This is a serious question. No more joke. Any time you say it's a serious question, it's never serious. It's just a no more joke around. You're say it's a serious question, it's never serious. It's just a no more joke around. You ever notice that? Fine, you're not gonna get married,

but you know you wanna be with this woman probably for the rest of your life, okay. Can we still throw you a bachelor party? Well, not of course. Oh, all right. Well, I don't give a fuck if you get married then. That was a whole problem. Yeah, you know what, Sal, you hit the nail.

Didn't I? I was like, I was like, I was like, there was something missing. In fact, I also wanna throw was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, women in it. This is an all men's Yeah, I said like what do we do we're celebrating the life of this baby that's coming by going to Vegas or doing something very cool It's name. Well, I like your ideas. It is name This is for my future baby 10 lap dances What that being said, do you know what a stripper's favorite word is? What's that?

I have money. I don't have change for that. It always works for me. It sounds, what? Qua, qua, qua, qua, qua, qua, qua. Qua is a stripper's favorite. I don't know. I just try to figure out a way to inject Qua in there in a weird funny way.

That is a weird way to do it. And I failed. Yeah, epicly. Ladies and gentlemen, I knew where you're going. Salah Paula, of course dad did. I knew it was going. Of course, of course you're dad, no. Thanks, Doug.

Can you tell the story about how awesome I am to be here with you soon? Proz, this is the last episode where Doug was talking about when he came in to trade with me and everything. I was like, oh man, he says a lot of good stuff. That's how I'm saying it. Can you tell the story again? You still handsome enough. Let me get the fire real quick. Doug, real quick, could you tell me about myself?

I'm going to rip. I'll throw some violins behind it next time. All right, first claw. Go. Yes. Fit Sammy J. 87. Your opinions on carb loading versus fat loading. Mm. Load on that fat. Yeah.

That sounds a little like sexual. I guess the question I would have to the question is, what is your goal and what are you trying to accomplish? Are we trying to get performance out of this? Are we trying to build muscle from this? Are we looking from an overall health perspective? Because I think all those would have to be kind of taking a consideration on how you'd answer that.

Don't you think? Okay, so here's a deal. Carb loading. Yeah, is he talking about performance or time? Yeah, it's performance. So if you deplete your carbs, studies will show if you deplete carbohydrate intake and then reintroduce them, your muscles and your body and your liver, for example, will supercompensate

storage of carbohydrates. So you'll end up storing more than you could before and that can give you a competitive edge. Fat loading, I don't really know you can do that aside from the fact that you're going to get, I don't think that that effect doesn't happen, aside from the fact that you're having extra calories and that could increase performance. Here's the deal though. This is what's interesting for me. A lean athlete, you know, 8% and 9% body fat athlete probably has between 30,000 to 40,000

calories of stored fat on their body's energy. That's a lot of energy stored on a lean athlete Carbs you're gonna have maybe four to six thousand calories max of carbs max max So it's actually I mean fat is your that's that's gonna be your main source of energy if you're doing anything that where you need to worry about hardcore Endurance which is why studies are now finding that ketogenic athletes in long-dirt, like extreme endurance sports do pretty well. Well, there's actually a formula for it. Do you remember what is that out of the total carbohydrates that I consume the day, how much of it is actually going to possibly distort?

There's a percentage. I have no idea. It's something, it's got to hit the throat. 25.76. No, no, no, no. That sounds right. No, I think it's more like 40, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no know athletes who mess with carb loading and just gave them cash for intestinal distress, you know, before their event. And I don't care who you are if you have the shits, you're not going to perform

while. Well, I mean, unless you're sprinting, you have that. Well, super, super power. You know, you know, what's neat? It's been a long time since I've been on the talk about any sort of competing your bodybuilding. Oh, yeah, the macro. But I just heard just her just heard you say that. I thought, you know what? Here's the one question. Next question. I'm so bored.

Fuck you guys. You know, it's so funny. I almost let this one slide by and not even talk about it. Oh, bro. So this is you. Go. The car bloating, if it was for a show, this becomes very, very important. And it's definitely something that the way you look from carb loading versus fat loading

when you're looking for a look on stages is totally, totally different. And the reason for that is because what 60% of our muscle abilities are made up of carbohydrate sugar, glucose, that's what water and water. And water. Yeah, those are the two main things. Water, water and sugar is what's inside your muscle belly, which is what's converted from carbs. And there is definitely, you know, in the bodybuilding world, we call it like the over spillage when you have more than you need, because you only, like, Salasant can store so much.

So there is a limit to what you want to do, because if you continue to overload on the carbs, then it does it, and it gets stored as fat, you feel bloated and you overdid it. But there is something to be said about an athlete who has been depleted and coming, you know, two, two, three days in before their show and their flat, and what we mean by flat is they're completely depleted from carbohydrates, which gives them this flat look to their muscle bellies, because it's not filled up with carbohydrates. And then you load the body up. And I mean, I know when before stage, it's crazy.

When I'm like 2%, you can, I feel this happen. It's to me, it's the most coolest thing ever is to go from somebody who was, you know, and for me, low, very low carb is 100 to 150 grams. So I'll run like three, four days of that when I'm getting ready for a show. And then I'll slam six to 700 grams of carbohydrates. And as I'm consuming them, I literally can like feel my body, my skin tightening up. I can feel my skin tightening. Oh, you can see my muscle belly is filling up. Oh, it's so check this out. So I've got a new kind of a different understanding of what's happening to your body now because now

recent studies have come out where they've taken athletes who are who eat ketogenic diets or very very low carbohydrate diets high fat diets who are endurance athletes and they tested them for performance and all that stuff but then they did something different this blew my fucking mind they tested their muscles for glycogen levels and you know what they found what same amount of glycogen is the other athletes they didn't they weren't depleted of glycogen levels. And you know what they found? Same amount of glycogen as the other athletes. They weren't depleted of glycogen in their muscle. Right, so their bodies became so efficient

and had glycogen in their muscle. That stopped tapping into that. Well, because that's how it works. Your body's gonna use the glycogen and your fuel first and then it's gonna go over and it's gonna get that store in the muscle. That's the last reason. So it doesn't wanna go that way.

Right, so they found glycogen stores and the muscles were the same. I think it's the liver that gets depleted the most, but here's the muscle. That's the last resort. It doesn't want to go that way. Right, so they found glycogen stores and the muscles were the same. I think it's the liver that gets depleted the most, but here's the deal. Carbohydrates are water, they're like sponges. It's like water magnet. And so when you cut carbs, it's a natural, deretic effect. And I think a lot of the flatness that you may feel when you go low carb is probably water. And think about it this way.

When you're eating all those carbs to carb load and you can feel your muscles filling up. Your body takes longer to turn carbohydrates than the glycogen than that i think it's water i think what you're doing is you're eating the carbohydrates and your muscles are filling up with water and i think that maybe i don't know. But i find it fascinating that they tested these freaking athletes and found glycogen levels similar to the other athletes That's crazy because I would have guessed the opposite. Well water water obviously water does pair with carbs There is actually a formula for that too for every X amount of grams of carbohydrates to it will hold on to X amount of Alances of water So there is a mathematical formula for to to actually see how much your body is retaining because of the carbohydrate intake and the water together But I make the difference because I've also done a show

where I'm completely dry, no water, no water, and I'm loading the body with carbohydrates and that same effect of filling the muscle bellies out. I mean, you can see it. You can feel it. But here's a, I don't know if you'd have to necessarily drink more water. I think it might be pulling from other areas of the body.

I don't, I mean, it's a very complex, it's very, very complex. And we still don't understand how carb loading really works. It's a lot of it's theory. I'm just throwing it out there because of the studies I said, I don't know what the answer is, but it wouldn't, it wouldn't not make sense if that was the case. And it wouldn't make it less effective. Well, and let's be effective. And let's be honest, I mean, all my sciences is put together from theory and my own personal application. So I could case by case

per person too. We don't know, we don't even know that. We don't even know, you know, different people's bodies may respond differently to those things. Yes. So it's interesting to me. Because and I've noticed that I've noticed different clients. I have to give more of water or more of this or less of that when they go into. I also notice a difference when I am loading with carbohydrates and I try and go really low fat and versus times when I add like an avocado and stuff. All the shows I've done I've always manipulated and played with my diet and you know it always turns out different or feels different always each time. The unfortunate part is I wish I knew the exact science to what I'm doing.

I just I have theories myself and it's me kind of, you know, playing with these different food make-ups and loading and not loading and trying different, you know, macro nutrients and amounts and width or without water and doing all that stuff. It's interesting. Yeah. It's part of what, the behind the scene, me that, you know, Katrina always laughs at what she talks about because, you about because that's the part of competing that I got really into was the nerdy side of it.

And I don't know if you remember when I was texting you when I first started doing it. Oh yeah. I was like texting her. Yeah, you're noticing how much water and take. You're at the point where every little bit affected your physique in a specific way and it was tripping you out. I beat text in him every day. Oh, dude, I just applied this theory and this is what I noticed and oh my god, this is crazy. And it was tripping. I beat Tex and him every day. Like, oh, dude, I just, you know, I just applied this theory

and this is what I noticed. And oh my God, this is crazy. I'm all into this. Like, I mean, I got into that part of it a lot. So awesome. I like it when you're nerd. Sugar sweet and fit is asking about trap or hex bar deadlifts. Yes.

She's a, that's our girl. She's our buddy. When I, she's one of our Ritual support yeah, we love you. Oh gee. So the trap part deadlift that's the that's the deadlift inside It's called a hex bar or trap bar. It looks like a it's like a big metal square almost and you stand inside of it And the weights are on the ends of it and so when you give you like a neutral grip. Yeah There's a little bit of care. There's some carryover from a trap bar to a straight bar, but typically I found most people can deadlift right

around anywhere between 30 to 60 pounds more with a trap bar than they can with a straight bar. I was able to pull 600 pounds on a trap bar way before I could ever pull 600 in the straight bar. It's interesting. It's less, it's more, there's more quad. It's less, there's less,od, there's less, there's less, posterior chain, right? Because it's on the side, the weights are on the sides of your body. Yeah. Right.

So it's going to give you more of that. If you have like lower back injuries and stuff, or if you feel like you're over-training in your lower back, it's a great way to deadlift somewhat without injuring those areas. And it's easier to teach. Do you ever teach a trap bar to lift? Yeah, it's very simple. Yeah. So much easier than a regular bed lift.

Because you're the... It feels safer. Well, the distance to where the bar is placed, it's literally, it's one of the few movements that feels natural. It's probably the easiest compound movement when you think about it as far as form. Because if you stand in the center of it, you literally bend your knees and come down and like it almost puts you in that, you know, as long as you can

maintain a neutral spine with your back, it's, it kind of sits you right down in that, that's why I liked it. And I actually used to use this way before I ever got into deadlifting. That's what, I mean, I've talked about this on the show the last three years is the most I've ever deadlifted like conventional deadlifting ever. Like because that was kind of my, if I did ever, it would be on the hex bar before. Yeah.

And, you know, for me, I used to say it was because my low back bothered me. You know, I would say that, that, you know, my low back always bothers me in the snap, but that was all postural deviation issues that I wasn't addressing. And also my form wasn't as good as it is now, you know. And it's, I mean, that's the thing too,

is like, you know, God lifting, deadlifting and squatting to me are, is an art. I really feel like it's, at least for me, I know some people are like, oh, they're natural. They have their bodies were built to do those two things. Like literally like they just feel so natural. Those two exercises, I think, you're absolutely correct. Those two have the most little nuance things

that you can apply and then everybody's levers and everything get super exposed. The diversity of it when you watch people do those two lifts. Yes. More than any other. Exactly. Look at how many people, I don't know how often I rarely ever actually Look at two people's deadlifts and they look exactly the same. Yeah, I mean when you I'm everything from their their footstance to sumo to open to neutral toe to

You know rounded well, that's why it becomes like golf to me because like everybody has a theory Everybody's an expert in every complete facet of deadlifting and squatting right everybody has a theory, everybody's an expert in every complete facet of deadlifting and squatting. Everybody has a theory. And it's because, you know, and obviously there's ones that stand out above the rest mechanically, you know,

that are great for the joints and you know, our natural, you know, body movement. However, it just becomes one of those things to me, right? Like a lot of it becomes noise to me, you know, until you. However, it just becomes one of those things to me, right? Like a lot of it becomes noise to me, you know, until you really assess the individual level of like, you know, what's the most efficient for your particular makeup. But yeah, everybody has an idea.

Everybody has a solution, and then they pass that information along to the next person, but, you know, for me, it really is a person to person, the thing. I would say, you know, just getting back to the trap bar, I would say it's more of a leg exercise than a deadlift. It's much more of a leg exercise than a deadlift.

Oh, I definitely thought that. I'd say, yeah, you're gonna get much more quads. It's like you took a squat and a deadlift almost and kind of put them together. It kind of reminds me of front squatting. You said, obviously, you don't have a loaded up there. It's similar, right? You're probably going to get more mid-theoratic air, you know,

back and traps and I sometimes will do trap bar deadlifts, but I'll sometimes also do sumo deadlifts. And so I like to throw those varieties in there sometimes. Oh, you sumo too, huh? I will sumo, I rarely, rarely go above, maybe 350 to 400 pounds of sumo. And so sometimes what I'll do is I'll do a light, I always conventional deadlift every time I deadlift, but what I'll do is I'll work up till let's say,

I'll do one single with maybe 500, then I'll take, and just one, so it's nothing too crazy. Then I'll take the weight off, go down to 315, and I'll do like five sets of sumo and really focus on that form of positioning. Got it, you know, I wish, I feel like I would be able to pull like a monster if I could do it because I think I'm so long. I feel like sumo would be so to my benefit, but it doesn't feel right in my hips. I'm like a toddler doing that. I feel like I got so much, you know, to teach my

body to feel like. That's how I feel. I get it. Just go light and practice, dude. Just practice your major motion. I have, and it, you know, is, and it's been, I've kind of I have, and I've gotten away from it for a while now, just because I feel like, man, it's just, it does not feel natural for me. My hips don't feel right when I do it. Not when I do a regular conventional deadlift. And that's why even when you kind of tweaked my stance a little bit and then I went back to where I was,

it's kind of like how I used to, I know it's obviously explaining a super complicated exercise to a super basic one by saying this, but, you know, I used to tell clients when you walk up to do a bicep curl, you know, I would be like, why grip, in grip? Where am I at? It's just like, we'll walk right up to the bar and what feels natural and comfortable for you is where I want you to grab the bar, you know, instead of getting all crazy with the hand positioning and everything like that, it should be some of that feels natural and comfortable for you.

That's where you're going to perform the movement the best and what feels the most natural. And it just doesn't feel natural for me to do a sumo squad. It feels way way way unconventional. You said in your hips, has it done to do tightness? Is it the joint? No, you know, I don't know if I can I've been able to pinpoint it yet, you know, because it's not like I can't do the movement, it just does not. I don't feel like I can really generate the same kind of power that I can with the yeah, you're you're you're gonna you're gonna be one or the other, that's for sure. Yeah, and that's what I feel like I've already decided, okay, that's what I'm conventional.

I'm not gonna be a sumo guy. I wanted to be a sumo guy, because I feel like to me, there's an advantage to that. It's a lot more. From a biomechanics standpoint, the sumo deadlift should always be traditionally conventional, but it doesn't work that way. I can conventional pull way more than sumo. You know who likes a sumo deadlift typically always be traditional, but it doesn't work that way. I can conventional pull way more than sumo.

You know who likes the sumo deadlift typically and does well doing them? Women and people who tend to be shorter. Now this isn't always true. And Lane Norden. There's a lot of tall people and stuff like. But I've noticed that women do really well with sumo and that shorter people tend to do well with sumo.

But again, it's not always true. Because it's like the gate. I don't know. I don't know why. I'm one, and women definitely have different hips than men do. So that's definitely got to feed into it. Well, it would make sense because I would have thought

that sumo would have been something better for me, but it does not at all. It doesn't feel even close to natural to me. It feels way, way before. And I have buddies that are a lot shorter than me and that's how they like sumo. I just feel like it's such a small amount of distance. You go, if you're a little guy,

if you're like five, five, and a little guy, if you're like 55 and you smoke, and you're like three inches on the ground, well, fuck, I could lift an extra 200 pounds if I was going three inches. It feels like that, right? It shouldn't be that way. But it's not always true. It was like that way.

I just offended all the 55 guys. Yeah. Hey, man. Don't be fool of us. I'm just salt. Just throwing salt on them. Yeah. Johnny Fit 24 is mentioning that after the movie Creed came out He's been seeing elevation masks my dad. I wasn't a really big fan of that movie. What yeah, I know you know It's funny. I liked it. Oh, no, I was the guy can here we go

Rocky debate party. No, I was the one that didn't want to watch it. Oh, I told you I was in a watch, but I don't think it would have. And I really wanted to watch it. You didn't like it? That's why though. It's exactly why. I went in very excited to watch it because I had this. I had a lower expectations.

Yeah, and you went in like, I don't think it's going to be very good. And you really liked it. The problem I had with the damn thing was I just felt like it was a, um, I, the rather rocky, every, every rocky rocky literally all the other ones You cannot wait for that final fight like they build up both characters so much You cannot wait to see and you know rock is gonna come back from something crazy and almost lose But that's it doesn't matter. It's just you hate his you hate his competitor so much that you can't wait They they they built the story around creed so much trying you can't wait. They built the story around Creed so much,

trying to build his character. But they spent no time building the antagonist. He with the antagonist was totally... No, it wasn't about that. It wasn't about the fight. It was so funny because we talked about stars. Like, you love Rocky as much as I love Star Wars. I think so.

Because here's the thing, you're just to fight. You're talking to me. It's carbon copy. Every movie's a carbon copy. I think so. Because here's a thing, you're justifying it. You're talking to me. It's carbon copy, every movie's a carbon copy. No, no, no, no, no. Yeah, exactly. That I would say the same is not true with Star Wars. I'm going to say this right now in terms of plot, in terms of Star Wars kicks the crap

out of all the Rockies except for the first two. The first two are fucking brilliant. I love them. The rest of it, the rest of it is entertaining. It's entertaining, but it's not. The first two are fucking brilliant. I loved for them. Okay, I don't mind. Wait, wait, wait, wait.

I still love for it. I know Justin's being very nice right now because for you to even compare a movie like Rocky to fucking Star Wars, you should be slapped. Oh, once again, because they're not even in the same, they're not even in the same universe. They're light years away. They're so far different. No, they're both iconic movies.

They both influence generations of people, but Star Wars is a marketing theme. The, uh, the creativity of Star Wars alone just just destroys that of, of Rocky. Rocky's a story. It's a great story. It's a great story, but it's an underdog story, which we all know everybody loves an underdog story. And it's an awesome, awesome. We told great underdog story, but it's an awesome, awesome we told great underdog story.

But it's like a story. It's Star Wars is like, is futuristic and there's so much more creativity and thinking and like, some blevinal shit that's going on. Like it's just so, so different bro. I think we should compare those.

I think what we should do is we should answer the, we should answer the elevation mask question. Yeah, yeah. Otherwise, I feel like going in a weird direction after that. Yeah, I'm starting to get, I can feel myself getting a little heated. Look at it, look at it. It's a little angry. It's beans, beans, beans, we're saying everything to me.

So, yeah. Okay, so, listen, one day, one day when Sylvester Stallone let's just fucking mind-pump. Mind-pump. I had you back and he invites me to dinner. It says, don't bring, don't bring your asshole friend down. There's gonna be upset. The reason why, unfortunately, you lose lose and I win in this argument is that

you and Justin are both biased in this situation. I mean, Justin is this die hard star wars fan. I can't really control. I absolutely love Rocky and I absolutely love Star Wars. I think they're both great movies. I just I look at them as totally different which obviously that's obvious, but I mean the level of everything from acting to creativity to which movie influenced you more as a trainer as a rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky rocky I'm more intrigued with Star Wars what's going on right now and because when they when they came out with the previous three I thought it was they were so shitty that I was like, yeah, I don't even care about it anymore. So I'm I love Rockies. I've watched Rockies way more times than I've watched watch Star Wars. I don't know. It sounds like I might have won this but I also watched a lot of other movies more than I've watched the Lord of the Rings and movies like

Those are to me those films are those are don't know, a little bit deeper than Rocky. I feel like I could have wrote Rocky. Oh my God. Damn. Oh, it's a low blow. Come on. Dude's broke.

He's in a home. What are you saying? Like he's struggling with his, he's in love with this girl. Like they're like, he goes and he's fighting an underground for a while. He gets his ass kicked all the time, but he always comes back. He works real. I mean, come on, bro. I refuse to answer. I could write that story.

I could write that story. I could write that story. I could write that story. I could write that story. I refuse. All right, let's answer the fitness question. It's spinning, and now. Let's answer the fitness question on elevation.

Elevation's best. There are two. We've also had great music. Haven't we talked about elevation mass before we have, right? Yeah, but we should talk about it again, because I think I just had somebody recently asked me about this too. Everybody rad in the main train.

We do have 220 something episodes now or 30 or whatever with that. We got a lot to do. Elevation mask does not in any way simulate training and elevation. But, but huge butt here. It does make you look really cool. Yeah, really, really Darth Vader-y, tough. I want one.

I want one that's got whiskers on the side of it. So I look like a little lion. Because I feel like when I'm bustin' my ass in the gym and I see one of these guys next to me and we're both getting after it, right? He's by sip-crowin', I'm by sip-crowin' and then he's got his elevation mass on it. I'm thinking like, I'm struggling over here

and I'm getting to use all the oxygen here. That motherfucker is actually depriving himself of 80% of the oxygen out there. He is blessed to ask, he's a badass. That's about all I feel about it. Yeah, sometimes I wanna have wear an elevation mask after Adam or Justin need a lot of Mexican food, but that's totally different.

Yeah, so he doesn't really filter it. It doesn't, but it lets a little bit in at a time, which is tolerable. So here's what, here's totally different. Yeah, so it doesn't really filter it. It doesn't, but it lets a little bit in at a time, which is tolerable. So here's what, here's the deal. Who paroles? When you're training actual elevation, your body adapts to less oxygen by producing more red blood cells,

which then gives you more endurance when you go back to regular elevation, okay? That's real elevation training. An elevation mask, all it does is it limits the amount of air you can breathe. Can't they just call it a restrictive breathing mask? That's all it does. So limits the amount of air you can breathe. Can't they just call it a restrictive breathing mask? That's all it does. So it's not going to stimulate any of that other shit. You might get some stuff that might show up on a laboratory test that you might see some changes, but we're splitting hairs here. You could save money and get a snorkel. I totally. Or you could hold your breath. Or you could breathe differently when you train.

Or you can make yourself hyperventilate. It's just fucking waste of time, and it makes you look stupid. It might help you if you're training to be able to work out in an elevation mask. So like, if you want to be able to work out in an elevation mask, you should probably practice with one. Or stupid. I mean, that's pretty much it. Well, a lot of these things are like- We talked about scenarios where I could kind of see

where someone could do this is that's like, you know, MMA fighters because there's times where guys are covering their mouths and their mother. Yeah, they're smothered and they're having to fight and do stuff like that. So teaching them to train with restricted oxygen like that and not get freaked out because typically if you didn't know you had a mask on like that and all of a sudden you could, that's all the oxygen you could breathe in, you would freak out, right? That's just a body's natural response. So by doing that, all you're really doing is conditioning yourself to that feeling.

It's getting used to what it feels like to be breathing through a straw. So the only way I ever see that beneficial is if you do some sort of underwater fucking sport or you do something where you could get your mouth covered like MMA or something. Well, MMA can get away with anything. Exactly right. Yeah, thinking we're fucking tutu and I'm not going to say shit. Pretty much. Yeah, must work.

And honestly, yeah, unless you have to call a flower to match the mask, I don't think you should probably wear it on. That's my opinion. No, I'd say, yeah, leave the elevation mask at home. It's better much better ways you can invest your money or wear it And I'll talk about you on the radio show next time I come in on her ID works foam rolling magic or myth You know this is This is cool and this is actually funny. We're bringing this one up because I just recently Well, what do we use to call it? Oh, we need to apologize. Well, that's where I'm about to say so this just recently happened

I just announced this in my class as I said hey, I have I always I tell people that I I love and we all say I've said this before I love to have my pattern or my pat a dime my paradigm There we go making it worse. Yeah, I love to have I'm gonna use it paradigm shattered. I just got pat or my patadime, my paradigm. There we go, making it worse. Yeah, I left out of the, I'm gonna use it. Paradime shattered. I just got patented. And this is something that, you know, I've been touting for at least 10 plus years in my career as a fitness trainer as the importance

of foam rolling for self-mial facial release. And I've stood by that and preached, and preached, and preached, and preached. You've all said that. Yeah, and the, and really foam rolling've all said that. Yeah, and... And really foam rolling is awesome. It's the self-mile-fascar lease that we were definitely probably wrong.

Well, we are. We were, we were. And because it's, we were fine. And this is, we just learned this. Yeah, yeah, this is new, by the way. Yeah, this is new kind of cutting-edge science instead of that's coming out.

Yeah, because if you go back some episodes, I guarantee we refer to it as myofash release. Yeah, we are, again, we pride ourselves in being totally always, you know, being willing to change and modify the, are thinking based on the new latest science. And myofash release is not what it's doing. To, to release your fascia would require a force

that you ain't gonna do with a foam roller or even with the tools. Well, not even, it's not even the, it's not even the force. It's actually what it takes to actually completely release the fascia. You would have to move the scary part, the layers apart from each other. Or it would still remain attached. Now doing a deep, deep tissue massage or a foam rolling may kind of break it out. A little bit of spread and pancake.

I guess you would say almost like if you had, like, it just has compression there. Yeah, think of it like you had a piece of gum, right? Think of you a piece of gum and I have it, I have it between my two hands and it's rolled up in a ball, right? It's a big piece of gum and I got my hands on it. And if we do self-minal fast release, all we really do is press that gum down

and it gum's still sticking in between my two hands. Pancake, yeah. The only way I'm gonna separate the gum from my two layers is to completely move, you know, one, one direct, my skin and layer, and yourself, or your fascia, one direction, and then your skin and layers, the opposite direction for it to actually break

and release like that. And you can't possibly do that. We can only, you know, and one of the study and justice at this hour was really cool there, showing just how far we can actually only do that. You can kind of put your hand on the top of your forearm and kind of slide your skin back and forth. And that's about all the play we have.

And that's not enough to actually separate that and to break up the, the, the, the, the, yeah, that he's right. So but it regardless though, like, and we all were kind of talking about this too It like is it irrelevant? No, no, you know foam rolling is not irrelevant. You know foam rolling it does have its benefits The key word there let's all mention was the myofascial release Yeah, and so that's really where our paradigm was sort of shattered with that well because that's what we I mean I used to not even say foam rolling I used to say self make sure you do yourself myofas we, I mean, I used to not even save foam roll. I used to say self, make sure you do yourself my off-ass release before.

I mean, I even used to say it like that. Right. No, I think you get to be totally honest. We might have mentioned this before, but deep tissue massage and foam rolling and those category of things. Nobody's, we nobody really ever knows how they work. We still don't know how they work.

We don't. I mean, you would have to dice, you'd have to take a muscle out, but somehow keep it alive and then witness what's happening to it with with with extreme pressure. A lot of it is guessing, a lot of its theory. One of the theories with how foam rolling, because foam rolling for sure, if you test it from a perception basis, if you take people and have them foam roll, they will for sure notice pain relief. They'll notice my knees don't hurt as much, my hips don't hurt as much. But why is that happening?

There's a lot of different theories. One of them, they call a DNI, DNIC to pronounce, I'm looking at it right now, it's a big word, diffuse, noxious inhibitory controls. So this is a... From a neurological perspective. Right. This is a pain modular pathway in in which in other words pain inhibits pain. So you're causing pain. And so that sends a signal to your brain to inhibit pain.

And so that's part of the theory. However, I don't buy fully into that because I also noticed greater range of motion. I notice better mobility. I noticed my form changes. Or it is not just the direction of the inhibitor right there because it inhibits the pain. So I now I feel like I have better reach motion. It could be, it could be, but I don't know. I could take an ibuprofen and I won't get the same effect. I think there's other factors that are... I don't know.

Well, ibuprofen may be something stronger, like a viket in or something else like that. I mean, if you've ever taken something that is that strong of a drug, like all the wax areas. Yeah, it relaxes and all of a sudden. Now, all of a sudden you have range of motion, but it really has to do with the pain tolerance and feeling that right.

I mean, it could be, but having worked very, very close, and I'm using the example, I'm using my experience with working with massage therapists because massage therapists are the experts of this, of what we're talking about. And it's not just immediate pain relief, it's long-term changes in the way a body moves. Maybe it inhibits pain long enough to change muscle recruitment patterns. Maybe

changing the fluid of the tissue because you're squeezing it out. Maybe it's a type of stretching that's different than the elasticity. What about the near muscular stretch, right? Where you get that tension and then once you release you obtain immediate range of motion gain. Yeah. It's just exactly so you're bypassing that Golgi 10 in response. Can you, in a sense, bypass that same response by just adding like compression? Perhaps. See, that's the thing. I don't know. We don't know, but I will just adding like, compression. Perhaps. See, that's the thing.

I don't know. We don't know, but I will vouch for correctional massager and foam rolling all day long. And my money, my money, is on that it's more than just an inhibitory piece. Oh, I mean, I think there's more that's happening. And we did this what we talked about was, I mean, I noticed a huge difference

when I introduced foam roll. I mean, huge difference. It was hard to deny that. Yeah, it went from something. That's why I don't think it's just pain in it, because it's such a big difference. But it could be, I mean, to me, it could be a lot of different things.

It could also, what about just increasing blood flow into that area too? That's what I'm saying, you know what change is all that? You got increased blood flow and oxygen now going in that direction, plus the pain inhibitor, the combination of all that I could definitely see causing that much relief. But I know for a fact that doing it has done some good

in my body that has made me feel like now I can perform this sport or I can now perform this exercise. I feel too, it's a tool like I've just personally doing more mobility drills and more, you know, flow patterns and such. Like I've been able to like avoid a lot of pains and joint issues that I've had previously. The same exact sort of way that I've been doing it by addressing it with the foam roll. So I've been I was saving this, but this is what this is I have not foam roll now and since we've been we were talking about this

And since we started getting into stick mobility and everything like that. Yeah, I've cut foam roll out completely Oh, wow and my my warm up is a dynamic it's a dynamic warm up It's pure war dynamic. It's all dynamic warm up and I spend the same time that I remember I used to tell you got me just what a hundred episodes I tell you that I'd spend 20 30 minutes I had to foam roll before I in and all this deep stretching and show that I remember I used to tell you, I mean, just what, a hundred episodes, I'd tell you that I'd spend 20, 30 minutes. I had to phone roll before I ended all this deep stretching and show you that. I don't do any of that.

I do all dynamic, all dynamic. And what do you notice there? Oh, I feel the same. Welcome to the world. No, I don't say that I feel extremely better or where I can't say that I feel way. Similar. Yeah.

I know I feel as good or better, but it's, you're to say better. It's comparable or better, but it's, you're, to say better. It's comparable. Yeah, exactly. Well, I'll venture to say this. If, in fact, what you're saying is accurate and those type of warm-ups with the mobility and the dynamic stuff is as effective in terms of increasing mobility, employability and all that stuff, then it's also, then it's actually better because you are now also adding

skill to your training. You're not just laying on the floor, rolling them all. The patterns your brain is gonna then, you know, imprint. So if it's the same in terms of pain relief and giving me mobility, it's actually better because that's a skill that you're doing. You're actually moving and doing things. I have not, I literally have not phone rolled

for a long time now. I don't know, it's strange. It's almost for me. It's almost, it's not, but it's almost in the same categories like chiropractic. Like chiropractic, they still don't really, can't explain how it works, but a lot of us have had injuries, had a chiropractor put something

what they would say in alignment, and then boom, I'm much better. It's similar in that, in the respect that we don't know quite how it works, you know how those things work. I mean, are your bones really not aligned and they have the pop them and straighten them out? Or, you know, we know that the popping sounds come from the release of gas between two joints

that doesn't necessarily mean things are actually happening. So I don't know, it's interesting. It's interesting, it's all very interesting to me. But anecdotally, everybody, anybody who I've ever had foam roll gets benefit from it. Yeah, oh yeah. I mean, no doubt, I think one thing that we all can agree on is that it's still a very much so beneficial tool, you know.

The thing that I am fascinated with right now, and that's why I've been on this mission to not foam roll after being somebody who was like literally preaching it, which is why I felt the need to talk about this this that, hey, I've been saying this is somehow a faster release for so long, and in my head, that's what I thought I was doing. And anytime like that, I get shattered like that. I want to, then I actually want to apply it. Let me see what, okay, if it's not all it's cracked up to be

and there is possibly a better way for me to keep range of motion and flexibility, then let me search for it. And then, you know, that's where when we were getting into the stick mobility, I started like, wait a second, maybe, you know, have I really disciplined myself to do great dynamic warm-ups, you know, the same way that I've disciplined myself with foam-roin

to give it even a chance to compare. And I have now, and now, I mean, I don't know, I wish I remember exactly, look back, I know my phone, I could check how long it's been, but I mean, I can't remember the last time I grabbed a foam-roin a long time. And I'm squatting and dead's been, but I mean, I can't remember the last time I grabbed a phone roll in a long time. And I'm squatting and deading more, which for me that was like a half to before than I ever was.

Well, that being said, there is a more effective way of phone rolling and a less effective way of phone rolling. Yeah. Before we sign off, I want people to know. Oh, no, it's good. When you're rolling, when you're phone rolling, the wrong way to do it is to roll back and forth on the muscle. The right way to do it is to roll slowly until you find a point that where there's a lot of pain and then to sit on it for like 15 seconds and then move on to actually 20 to 20. Actually, at least 20 to 20.

I know. So this is another thing like that might change as far as the time length of you know in terms of that, but that's to be said still. But yeah, the, the, the standard like you says, like, yeah, it's like the 15 to 20 second hold on these trigger points. Instead of just going over back. Right. Right. Right. Right. All right. Perfect. Well, thanks for listening to Mind Pump. Please subscribe to our awesome show and leave us a five star rating and review. See you. Thank you for listening to Mind Pump. For more information about this show and to get valuable free resources from Sal,

Adam and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump.