Mind Pump: Raw Fitness Truth - 2189: How Much Muscle You Can Build Over the Age of 50, the Pros & Cons of Squatting Deep With a Heavy Load, the Risk of Perpetually Pursuing More Strength as an Advanced Lifter & More (Listener Live Coaching)

Episode Date: October 21, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: The MAGIC you are looking for is in the work you are AVOIDING. (2:02) The raw strength of Aleksandr Karelin aka The Russian Bear. (17:12) Mind Pump is heading back to Olympia! (19:41) Sasquatch is back! (23:25) Why Seed works differently than other probiotics. (27:03) A case study concerning Dynasty. (29:30) How a pound of muscle is NOT always a pound of muscle. (33:09) Fun Facts with Justin: The origins of Michael Myer’s ‘Halloween’ mask. (46:05) The misconception around social media fame and good business. (56:08) Shout out to Christopher Maznaritz. (57:45) #ListenerLive question #1 - How can I continue making progress without risking injuries? (59:21) #ListenerLive question #2 - What can someone over 50 realistically expect regarding muscle growth? (1:11:50) #ListenerLive question #3 - Can you squat ass to grass with heavy loads? (1:24:22) #ListenerLive question #4 - How far can I continue pushing calories and not feel like I’m putting on weight? (1:36:24) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 30% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Create a Living Trust for free – in minutes! Dynasty Trusts | GetDynasty October Promotion: MAPS Bands | The Skinny Guy ‘hardgainer’ Bundle 50% off! **Code OCTOBER50 at checkout** The Other Best Muscle Building Exercises of All Time – Mind Pump Blog Aleksandr Karelin - Wikipedia TRANSCEND your goals! Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE. Their online process and medical experts make it simple to find out what’s right for you. Colorado’s Recent Sasquatch Sighting Is Probably a Prank—Right? Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon Scientists Prove Coin Tosses Are Not 50-50, Reveal How To Win The Flip More Often William Shatner reveals the history behind Michael Myers' mask urban legend @scandanavian.astartes Instagram Post Mind Pump #2145: Forgotten Muscle & Strength Building Secrets Visit Butcher Box for this month’s exclusive Mind Pump offer! Special Promotion: For Mind Pump listeners only, Equi.Life is offering $120 off their Food Sensitivity Test. Click here for the special deal. Mind Pump Hormones Facebook Private Forum Mind Pump #1897: Why Phasing Your Workouts Is So Important & How To Properly Switch It Up Mind Pump #1535: Should You Squat Below Parallel? Mind Pump #2135: Barbell Squat Masterclass Mind Pump #2105: How To Become A Muscle Mommy Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Paul Chek (@paul.chek) Instagram Dr. Gabrielle Lyon (@drgabriellelyon) Instagram Christopher Maznaritz (scandanavian.astartes) Instagram Max Lugavere (@maxlugavere) Instagram Dr. Stephen Cabral (@stephencabral) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, hop, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions. But this was after an intro portion today. It was 60 minutes long. This is where we talk about current events, fitness, science, our family life, and much more.

By the way, you can check the show notes for timestamps if you want to skip around to your favorite parts. Also, I'm going to be on an episode like this one. Email us your question live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is seed. This is the world's best probiotic hands down. If you want the benefits of probiotics, go with seed. Go check them out. Go to seed.com-slash-mind-pump. Use the code MindPump. Get 30% off your first month's order of their daily symbiotic.

The SEPA SODES also brought to you by Dynasty. You can make a living trust online with dynasty for free, literally for free and it takes less than 10 minutes. Go check it out, go to get dynasty.com, make yourself a trust, it costs nothing. Also, one more thing, we're gonna be at the Olympia in on November 4th in Florida. You can find us at the Transcend booth, that's booth number 1301

between the hours of 10 a.m. in 2 p.m. that's on Friday, the third, Friday the third and, sorry, and on September, excuse me, and on November 4th, that's a Saturday from 12 to four. So we're actually gonna be there on the third and the fourth, checking things out, shaking hands, kissing babies, you know, the whole deal. Also, we have a sale going on this month,

maps, bands, half off, and the hardgainer bundle, half off. You can find both of them, if you buy going to maps, fitnessproducts.com and using the code October 50 for that discount. All right, here comes the show. The magic you are looking for is in the work you're avoiding. What does that mean? Often the exercises that you don't do or you avoid are the ones that are going to give you the most gains. Look, if you've been working out for a while,

especially if you've been working out for a while and you remember those newbie gains that you got when you first started working out, you can tap into those by doing exercises. You're not good at, often the exercises you hate the most. So stop avoiding them, pick them up, practice them. Watch what happens to your body. We are lead, why can I talk? We're literally creatures of the habit. Yeah.

You guys remember when you piece this together, you remember like what exercise it was that you had a bit avoiding or muscle group or what like you remember avoiding something. I really hope you had a hip, a hip pulse. Cause you had those heavy kicks. I focused on that. It took me like a few months of just deliberate attention to finally get decent at them again. But like that was one, I was always mad because it was like the

presidential physical fitness. And that was like one of one, I was always mad because it was like the presidential physical fitness. And that was like one of the standard ones I always like didn't do well. I did well on everything else except for that. And I just always used to get at it. Did you get the presidential fitness award? You did get it? Yeah, so that was the hardest one for you.

It was the hardest one. You know which one was for me? The stupidest one. I did it, I aced everything else. It was the sitting reach. I didn't see that. They made me so mad. It's the dumbest one. It was the most possible guy. Yeah, all the, everybody was able to do the sit and

reach and here I have my crush and pull-ups and I can run. You're everything. And then they're like, I'm like, I can bring it to the lot. I'm so bad. So did you get, did you get that? Yeah, the sit, I did terrible the sit and reach to exact same thing. Did you get the national or president? No, no, no, I didn't win. I didn't, no, I didn't win. But I remember that, or I didn't, I don't remember what category I felt,

because I remember it was presidential, and then, yeah, I don't remember what it was. I did well on it, though. You got local. Yeah. Yeah, that's actually a good question. But I do remember the sit and reach, not being great, that I crushed pull-ups.

I remember being really good at, I crushed the sit-ups, I remember that. Like, what is it, sit-ups, push-ups? Push-ups. Pull-ups. For crushed the set ups, I remember that. Like, what is it? Sit ups, push ups, pull ups. For girls in a head, my own. I was in my own mind. Yeah, and the mile run I did, I was really good. I still remember my number for the mile. I ran a six something, like really fat man,

keep in mind I weighed like 25 pounds. I ran a six. I ran a five fifty something. Wow. Yeah, five fifty two or five fifty six something. That's great. Yeah, so, you know, the first time 556 something like that. That's great. Yeah. Alright, first six.

Yeah, so, you know, the first time I figured this out, I actually remember specifically, so weird, it just popped in my head when you said this. I worked out in the backyard when I was a kid and my dad had a basic weight set. So it was a bench and it was one of those Olympic bench sets. The sand filled ones. No, no, these were iron. So this is one of my, so I had the sand-filled ones. No, no, these were irons. So this is one of my, so I had the first weights I used were the cement ones, but my dad had the iron ones

in the backyard, and I wasn't allowed to use them until I was like 14 and a half or whatever. So then I was finally able to use them. It was the one with the leg extension, you know, part attachment for. It's all wobbly. Yeah. And I went out there and out for arms, I did all the exercises, but for arms it was always

barbell curls, dumbbell curls, barbell curls, dumbbell curls, okay. And there was this preacher curl attachment that I had to take the leg extension attachment off and then slide the preacher curl on top of it. And I just didn't do it because I didn't know how and I just avoided it, whatever. So for, I don't know, six months or so was dumbbell curls, barbell curls, back and forth. And then I remember I was reading an article about Larry Scott, the first Mr. Olympia.

And he was all about the preacher curl. He talked about how that made his arm so big. So I'm like, I think I can, I have that in the backyard. So I looked around, it was all dusty, put it in there, took out the leg, then it took me forever to figure out, put it in, did a preacher, and I sucked so bad because the preacher curls, the tension is at the bottom because of the angle, right?

So with the barbell curls, it's pretty easy from the bottom up to mid-range, but with the preacher curl, all the way down, I had to go way light and I couldn't do it and hated it, but because Larry Scott had these amazing arms, I stuck with it and I'll never forget, within weeks I saw my arms progress so fast. And I started to piece together like, I wonder if it's because I suck so bad at it

that I'm getting this progress. And so from then on, it was just like, you know, this kind of dysfunctional relationship where I would realize it by doing something and then I still wouldn't do it because Nobody wants to suck it at an exercise. I think that's the problem. No, I especially a young insecure teenage boy, right? So I totally get that I mean I I feel like so many lifts I experienced this with all especially all the big ones I mean I hated bench press

So I avoided bench press forever finally Finally got decent at bench press. Saw huge gains. That's right. By the way, a young man avoiding bench. Yeah, because my form was so terrible. And I was so weak, I was so embarrassed that I couldn't even put the 45s on. And all my buddies in high school and stuff could do that. And I couldn't do that. Like that just drove me crazy that I had to go put the quarters on there, which they seem tiny, tiny, tiny when you're used to the 45 plate. So I mean, avoided that forever. I avoided.

They have a crossfit weight spec then. Yeah, they didn't have that. They didn't have that. They didn't have that. So I mean, I remember that. I remember never squatting, always leg pressing in legs. And then I remember squatting. And then I remember never deadlifting.

And then deadlifting, like I remember never a barbell overhead press and then I did that. Like I had so many, I remember incline bench. Like there was so many moments in my lifting career where I had to learn that lesson of like, oh man, there's some huge value in seeking novelty and training, especially as you get more advanced. Like when you're so new, you can almost do anything lifting wise.

And so long as you've got a good diet put together and you train well, exercise selection and programming is less important. It's always important, but it's less important. But then when you get into lifting for a long time and you've put two years plus under your belt of consistency, now this gets really important that you, you know, learning that man seeking out these movements that I suck at and that is novel to the body. Man, there's massive gains there, even though you, but you have to just go through the, the mental struggle of I'm going to suck at this. I'm going to have to be light be lighten the weight and be shitty for a month or two at it. But boy, that's where the gains.

The last time I did that was as an adult. I love, you know, I was, Barbell squatting at a young age. It's, you know, exercise was pretty good at. And then there was the video, and so I was an adult. So it was after we knew we met Paul Check. And there was a video of him doing walking lunges,

I don't know what it was, like 250 pounds or something like that. And I remember Kyle Kingsbury told us, also, he's like, oh my God, I tried to work out with him. He did walking lunges, we're like, tremendous amount of weight. And I sucked at lunges. I sucked at the split stands. And just, I could squat 350 pounds,

but you know, you put more than, put more than 120 pounds on my back with walking lunges and I just didn't have the stability. So I practiced them for a while and I got to the point where I could go up to 185. But I went from 120 something to 185 in like five weeks. No way I'd be able to add 50 pounds, or 60-kcal or movement. No, that is an adult who's been training for so long. So that's really what you're tapping in. And you might wonder, people might think,

well, why is this happening? Well, one is strength and performance is as much of a skill as it is your muscle's ability to contract. So the reason why my legs were strong with a squat, one of the reasons I could squat a lot, but I couldn't lunge a lot, was my muscles knew how to organize themselves

very well with a squat. They were very efficient with a squat practice at all the time. As soon as I went into a split stance, it was like learning a new dance move. I just, you know, your body can't figure it out. I can't output as much power. So there's a lot of CNS adaptation,

which by the way, CNS adaptation leads to muscle growth. They go hand in hand, they're like hand in glove. You want both. So if you're getting lots of CNS adaptation, you're like, oh my God, I added 50 pounds to a lift. Oh, it's just because I'm better at the lift, that is gonna lead to more muscle growth. And then the second reason is when you look at,

and this is largely the accepted theory with muscle fiber contraction, when you look at the muscle fibers, the filaments as they pass by each other, I was watching an animation of muscle fibers, and it looks like the best example I could give is somebody pulling a tug of war rope, like they're reaching over the rope,

over and over again. That's kind of what muscle fibers do when they contract. And when they are put under tension, it's like you're grip getting broken a little bit at certain points, that damage is part of the muscle building process. That damage is going to be different depending on the angle, the tension point.

So if there's a lot of tension point in the mid-range versus at the length-range versus the length in range versus the contracted range or isometric versus concentric or eccentric, it's slightly different. And that slight difference, it's a new signal, it's a new muscle building signal. This is literally the intermediate in advanced hack. I would say this has to be the number one hack with intermediate advanced lifter to add to that the Mistake so I've piece that together and then the next mistake I make is now. I'm changing things up all the time So I'm so glad you said this so right so the next level to this tip or you the the next bit of the under fully

Understanding it is that you still, but when you change the, you know, the exercise, or you go after something, you're sure you got to stick with it long enough to get those, to get good at it. Yeah, to get good at it. Otherwise, if you're just constantly changing up all the time, then you're not giving the body enough time to really adapt and get good and, and then build that extra muscle. And so there, there's the key there because that was the was the next mistake I made, which was like everywhere. I figured the sound with anyone to.

Yeah, I mean, that was literally just was like a, almost stimulus every time. This was like a fleximime, which, oh, I've never, I've been lifted for 10 plus years, I've never repeated the same workout. You know what I'm saying? Like, I thought that was such a good thing. I was like, no, it's really not.

Like there's tremendous value in falling a routine long enough to maximize the growth and gains from it and then transitioning out of that. This is why strength training can be, I feel for somebody really trying to figure this out because it can sound so contradictory. It can sound so complex. So somebody hears the novel argument and then they do what you just said

I'll do do you ever change everything here somebody else is like no, no practice these basic exercises Practice them off and get good at them. You'll get the most gains and it's some really high-performing athlete. I'm like, okay Who's right? Yeah, here's the shitty part. They both are yeah They both are and workout programming is a balance of all these different things and so I think you said it best just now Adam Find something new and then practice it long enough to get good at it. Yeah, that's really the thing right and then practice Practice something practice something now I'm good at it now. I'm strong at it now. I feel solid at it Now maybe I can try something else But there are exercises that have such a long range of benefits

That you all almost always should have them in at some some in one's way shape or form and those are the big lifts that we tend to talk Yeah, or come back to it right so I love I love the idea of it I've got every member another one I didn't name Bulgarian splits watch. Oh, there was a part of why I've Boy that one long time it was actually Who wants to go do bulgurians? It's so difficult. Bro, it was so embarrassing. I had to get like 20 pound dumbbells was the most and I was just like, that's more than me. I was on fire. But I mean, I was in a relatively short period of time. I was able to go from holding 20 pound. That was the holding 80 pound dumbbells

in over the course of just a couple of months. Like, and this is, yeah, where else you're gonna get in place years into lifting? Like, I'm, that you're not getting, I'm not getting that anywhere else. And so, yeah, there's just, there's a, and then after doing that, and then coming back to barbell, back squats again. Right. So, I love to take, you know, take the core lifts that we always talk about, find a lift within those lifts that you don't, for example, let's use overhead press, Z press.

You never got good Z press before, go get really good to Z press for say, you know, three months, then go back and do your bar, and watch the carry out. And then do go back. If you haven't done, you know, Bulgarian split squats, dedicated for, you know, a three month block of getting really good at it, do that,

then come back to barbell backsquast. Like interrupt those core four, five lifts that we always talk about with these novel variations of them or similar to them and then revisit that and see what you get. So did list and back to dead list or like my fear was front squats. Yes.

And then back to the squats. Like I know like that's always one that it seems like an obvious exercise that people should just keep on their radar. It tends to fall to the crest because it's hard. It's very challenging. Especially to... There's different positions now. You can hold it so it's not so demanding on the wrists and you don't have to have the mobility for it. But in terms of the overall value of it and what you're going to get from that in terms of like your overall strength and squatting, it's phenomenal and you have to consider all this.

By the way, you know, real quick, here's your hint that you may have experienced what we're talking about. If you've been working out for a while, you know exactly, you've probably experienced this where you'll do a new exercise or a new rep range, or you do the same exercise in a different way, with a pause or change the tempo, and all of a sudden you get sore. Not that soreness is the BL endol signal, but it is interesting that you're fit, you're consistent with your workouts,

all you do is change the exercise, and all of a sudden your sore, there's a hint that this is sending a different signal. I love that you brought Front Squats up because I remember when, so you've heard me share before about my journey with the incline bench press. I feel like front squats are the incline bench press

of bench pressing, meaning that what ends up happening is so many lifters get good at bench pressing, so good at bench pressing, that they're incline press to their bench press, there's such a large discrepancy that they don't wanna do it. And even if they do it, they interrupt it for a little bit and then they're like, oh, back to bench, cause I can bench 315, but in client,

I can only do 185 at best. And so they don't wanna have to do that. And so maybe they interrupt it a little bit and then they go back. They never have actually said, okay, I'm gonna stay good at this in client bench and see how close to my regular bench I get. And let me tell you, you can get damn near close

if not the same as strong on your incline as you can. Flat, pretty damn close, I've done it. And it saw huge gains from that, same thing from front and back squat. You get really good at a back squat, you know, your back squatting 400 pounds, but then you can't do more than 225 front squat. So you get this like, I don't wanna do this

cause I'm so weak, but then I wanna kick same thing with the front squat of trying to catch my front squat up to my back squat. I never caught all the way up, but I got close, and that was some of the best gains I ever seen on my legs was doing that. Speaking of stringing, so I've brought this person up before in the podcast, and I just learned something new

about them. They're a fascinating athlete. This athlete was a Greco Roman wrestler from the Soviet Union, Alexander Carolyn. I've talked about him before, the Russian bear. I don't remember what his record was, but it was something ridiculous in international competition. It was like 800 matches, no losses. He was so strong and just so scary, strong. I knew a guy who was an Olympic alternate. So this guy's badass at Gre Greco, went to Russia,

and this was well-passed Alexander's retirement. So he was like retired, I think he was a mayor of a city at this point, in his 60s maybe, and he went and met the guy, the guy Alexander gave some seminar, and Alexander messed like they were kind of messing around, you know, doing some drills. And he's like, bro, he goes, I went home and he goes,

I had bruises everywhere, he touched me. It's like he was so strong. Anyway, this is true. You're here for this? No, chill. This is crazy. Okay, you guys know the world's strongest man competition. World's strongest man competition, obviously,

when you're getting to the level of where you're competing at the European Championships or the North American Championships and of course the world championships, you're talking about the strongest people in the world. And they train specifically for that sport. You're not gonna run to an accidental strong person. This is like, they train for this, okay? He decided, Alexander Carolyn decided,

I'm gonna enter into the European world strongest man competition. After, he was done with wrestling, okay? No training, nothing, just the wrestler. He goes in, he gets eighth place. Which by the way, the European, that's where some of the strongest athletes are. He didn't even really train.

No, he went in there and got eighth place. I read this the other day. That is, he's just raw strength. Just inhuman. How crazy. Now there was more than eight people in the competition. Yeah. Yeah. I got to turn it like that one.

Did you take that? I got third place. That's three. Wait, and competing was so annoying. So when like bodybuilding and bikini was first like new in the scene, I remember there was like some competitions that I went to that were. They used to be so small. You say gymnastics.

You get like a trophy and it's like, you get like a third place trophy, there was only three people in your class who were saying that happened a lot. Like, I wonder how many people tell people of the third place trophy, don't tell them. Trust me, I've been around people that I was there to watch them get that and like, they're like about, you know,

bragging about the third place trophy and it's just like, well, there was only three people there. So it's good. Hey, Harrison Cool News. First time in, I think it's been over six years since, well, definitely all of us longer not that we've all are heading out to Olympia. Every year, every year, we get requests to show up to these competitions. We always talk about how Justin's competing finally. Yeah, maybe we will or we've had a couple or we're about to

wait for my around COVID. We were planning to go and then that fell through. And so we are coming out to Florida for Olympia. We will be with the Transcend group. So I know we're going to organize like a meet and greet out there at their booth. I believe they have one of the largest booths there, I believe. I know I haven't been to an Olympia so fitness community.

Yeah, when was the last time, I don't think you ever have. Have you ever been any of them? Like Arnold? Yeah, Arnold. Yeah, Arnold. You think we're gonna go? We didn't actually go to the events though. What did we go to?

Well, we didn't actually go to the Arnold. Well, we're supposed to. I was on my way to the Arnold. You got to handle it. Yeah, we didn't go to the art well, I was on my way Hand told yeah, we were we went we didn't go to 2020 That's the year we had the we had the I did I be the fit ex-boze like doesn't count If they know an Arnold or Olympia those are the big those are crazy All right, well Adam and I went to the the one that's not missing now, wasn't it here? Yeah, I've been a I mean I've been obviously quite well you have yeah, I've been to it. I mean, I've been to obviously quite a few. Well, you have. Yeah, I've been to quite a few.

But you and I went together to the one here. We went to the San Jose Expo that they had here, which by the way, they reached out to us to do something with them. Okay. But we have it. You and I haven't done Olympia or Arnold. Well, I went to the other way, big picture. I went to the Olympia.

It's got to be at least 14, 15 years ago. Yeah. It's been a long time. My favorite part of the last fitness expo's that was the bang booth. They had the like, they had like, girls years ago. Yeah, it's been a long time. I favor part of the last fitness expo. That was the bang booth Girls, I think oh that was stuff. So crazy hilarious. What was that? That was one of the big ones. Yeah, it was San Jose Oh, he did go. Yeah, we all went. Oh, that was the San Jose one for some reason. I thought that was there Yeah, there was it was mildly entertaining to see. It's they're interesting there.

I mean the Olympia and the Arnold are not just about bodybuilding. There's martial arts, there's a G2. Yeah, that arm wrestling and strong man, powerlifting and so I promised a lot of people that you would be there in a wife Peter. Wow. So just you have to go through.

Well, I mean, you have to promise anything. I'm going to. Whether or not I'm going to have a shirt on top. Let's realize that we're saying in a pump at an LLF area. Can you be blue? No, no, no. I'm only ground half the time. No way.

No, no, no, no, no, walk around a wife Peter. Come on. I mean, you'll fit right in. There's going to be a lot of take tops. Dude. There's going to be a lot of take tops. At least it's in Florida with all the strangers. I, so I, when I went to the I went to the Arnold, it was in Columbus,

it was snow outside, cold. And dudes are walking in and little stringers and stuff like that. I'm like, come on dude, it's cold, what are you doing? Yeah, yeah. I'll let them put the uniform on. It's like a mandatory uniform. Yeah, yeah. I missed those days.

Guys, people walk around and look at the project. I can't wait. No, it'll be cool. It'll be cool hanging out at the booth. I know Trans people walk around and look at the project. I can't wait. No, it'll be cool. It'll be cool hanging out at the booth. I know Transant has one of the larger booths, right? I believe so. Yeah, I don't know. I think you started that rumor and then I just went with it.

No, they told someone you'd be fine. And people come say, hi, you know, make it, make it worth our time. It's gonna be a blast, dude. I'm excited. I'm excited because this is the first time we've gone together. Well, actually, first time you've ever gone too.

Yeah, period and the story socially. That's it. So when we went a long time ago, like there was, you know, we did the one two where you and I were done to LA and we spoke. That's what it was. It was the LA expo. We did that too.

Yeah, LA. That was early days. Yeah. A lot of them have been, we haven't done it in a long time. So I'm hoping that there's a really cool turnout Dude you want to talk about something exciting since we're talking about exciting things. I saw a video. I'm gonna hijack you Justin I know this is the new it by the way I did not have this on my apocalypse bingo card

Middle East I've been waiting for this, you know potential nuclear with Russia You know you have phones. I'm like oh Russia, you know, can't have this. You have foes, I'm like, oh shit, you know, well we just had a lot. Big quickness monster. Lockness monster. Now we got, yeah, a new video.

Sasquatch is back. A new video of Sasquatch, would you see it? I did see it. I don't know how sold I am on it though. People are on a train. They're literally on a train. I don't know if you'll ever, that's the thing. It's like, even if it was,

like it would always look like a guy in a suit. There's no way you can't. It's never a good video. No. No. It's from pretty strong. That's the traditional being shot. Yeah, they did.

Can you point at the yogurt? Cause I did see it. I mean, it's like, it's like, it's standing, it's lens in. You know, it's like, it's like, it's down. Yeah, he's like walking in like a, he's more camo with his Fur I mean I feel like that would be such a great troll right there too You know when a train goes by like go put your big foot suit on and then act all I mean did you guys Did you guys like honestly as kids like believe in any of these like mystical creatures one?

I believe I literally believed in this yes,. Yes, I'm not ashamed of it. Yes, yes. Hold on a second. What do you mean believed? Yes, I mean, I still do. Yeah, I mean, there's, I still think so. I literally went, okay, so there's, in Northern California, there's like a bunch of museums, like all the way up to

like Eureka. We went to, like all of them. Yeah, my mom took me. Yeah, because you were so obsessed. She loved to like, yeah, yeah, I was, I I was like really into it. Did you hear the story? You of course you did because you're I was I was a fanatic too about big foot. There's one story that's terrifying So all the stories of bigfoot if you read about the encounters almost all of them are like I saw him I smell them. He makes this a sound that they have it. There's a specific

Knocking noises knocking noises, but there's one in particular where there were campers that got attacked, where the big foot was throwing boulders at them and then came and chased them. And I was reading this book as a kid because I had all these unsolved mysteries books, right? With all the like, like the Loch Ness Monster, the Bermuda Triangle, and this one, when I'm reading this story,

remember, keep in mind I'm like seven, maybe. And I'm reading it, I'm all into it, and I turn the page, and it's a scary-ass picture. It's an illustration of Bigfoot, and it fucked me up for a while. I still remember his face. Oh, yeah. Well, one of my brother's friends

who went camping with, like, he had this crazy story of the night before. We all heard the noise, and I was just thought it was like some wild animal or something, and he just, just still to this day, claims, like he smelled that like putrid, stinking smell, went out to kind of check out and then like he said it,

like roared and scared the living shit out of it and it ran off. Did you ever watch that show on, I don't remember what channel it was on. It was like a hidden camera, like show where they were playing prank some people, but it was all about scaring the shit out of people. I think they had to cancel in fact, because- Oh, scare tactics.

scare tactics. There was one where they went, they were in a camper and they did a big one. I saw that, yeah. And somebody in a really, like a realistic big foot, like costume and so they were scaring the shit in the camper shell. They opened the drapes to the window

and it's a big foot face in the guy. And the girl, if they could have crawled through the wall, they would have. They were so terrified. It was so, it was really good. Yeah, that's stuff. That's stuff. I love it, dude.

Yeah, that's interesting, interesting stuff. Anyway, I wanted to tell you guys about, so we work with seed, right? Probiotic company. I sent them an email because I wanted details on the uniqueness of their capsules. And so here's what they sent me. Okay, so here's why seed is for people who've tried it and they are like this works differently than other probiotics Here's what it is. They have a capsule that they've registered so that nobody else owns this they call it

Viacap and it's a capsule and capsule Delivery technology so the there's an inner capsule. It's Hypromeloos capsule which houses the probiotic and it's inside an outer capsule that contains the prebiotic formula, prebiotic meaning it's like these. So these Russian eggs. I guess it is, kind of like those, or those called those dolls, Russian dolls. So I'm assuming that it's designed that,

like your stomach acid eats away at one layer, but not the other, and then that way it gets further. Correct, okay. So through testing, and they can show you can ask them for this testing, the live bacteria gets to the target sites at 50 times the rate of the industry standard. Wow, 50 times? 50 times the industry standard.

So you take other probiotics and you're destroying the bacteria in your case. You're basically getting nothing out of it. Nothing. Or you get some benefit from even dead bacteria. That's not true. You still get some benefits sometimes with dead bacteria because I think it signals live bacteria

to change how they behave, which is the theory. So minimal. But this literally delivers intact alive bacteria to the need to. No need for refrigeration or anything like that. This explains to me then why I mean why we've heard from people that are used to taking a probiotic, why they're like, I just, it feels better.

And so they're just probably getting more. So they've probably had other probiotics that were probably good that they saw a positive effect from and so that's why they've consistently taken it. Then they switched the seed and they just get more of it. 100%. That's the, that's the big, besides the live probiotics that they use, which are the, you know, backed by studies, if you get, if he gets destroyed, it really doesn't benefit you at all.

And then the ones you have to refrigerate, I never thought of this. When I first started taking probiotics, I thought, oh, refrigerated ones are better because that means they're alive. And they're like, if it needs to stay alive by being refrigerated, we think happens as soon as you. Yeah. Put with your mom reaches high temperature, I guess you're right, unless I'm a snowman. Yeah. It's gonna be dead.

You know, speaking of companies that we work with, I've been meaning to ask you, what's the latest with your cousin and dynasty? Oh, I sent you over a reel. I don't know if you're, Jerry sent the reel to me first, then I sent it over to you that, oh, this would be a cool dynasty commercial.

And you should tell them to make it. I don't know if you sent it over to that. I did but I want to read to you guys so I have a friend of mine who Set me this message. So friend of mine heard our heard that we partner with dynasty Looked into it. It's like oh wow. This is crazy. I can just go online created trust like free whatever Check out what he wrote he He goes, he goes, hey, I have a pretty good case study for you with respect to dynasty. And he goes, one of my cousins passed suddenly

a few weeks ago. So he was home. He says, I was home and I gave the eulogy. He had a lot of money, but had no direct heirs, and we have no idea where his will is or who his lawyer was. So they're like, we have no idea where where his will is or where who his lawyer was So they're like we have to go to court we have to figure all the shit out. It's gonna take a year or more

To figure all this stuff out because yeah, that's what happens it goes to the state Yeah, the state then here's cases Get a plead all these cases just to win whatever Yeah, like figure it out to bring you back to the family. This is when you hear those horror stories of life. And okay, so in a situation like that, right? Well, there's a good lump of money. You got to hire lawyers, you got to pay for people

to do all this. 100%. So does that come out? So let's pretend it was we're all a family and Doug's the uncle that dies, it's rich. And that happened to us naturally. Is it each of us individually that are hiring our own lawyers to go on and do that?

Or do we take from Doug's money to pay for a lawyer? And then like, Oh, I mean, unless you just go to probate and don't bring a lawyer and then plea your case and then expect to get what you want. Yeah, and then how much? But you're like, you're gonna wanna get a lawyer. Right, and then how much of the state decides,

like, oh, well, technically he had this car thing that we got to pay for. And he's like, I mean, how much did they go? And you ever hear the horror stories, like a guy dies and his ex, and he doesn't have, and he ends up, oh, well, it doesn't happen. Oh, it doesn't have a will. And then the ex-wife comes, well, you know,

he said he would give me this and his other kids are this and the kids start to fight and what about this and then it's a nightmare. And basically, even if you have family and kids and everybody gets along, what you're leaving them with is a massive headache to deal with after huge stress. Huge stress. And it takes on average six months to a year to figure this crap out and money is lost during that period of time. And before, again, for people who don't know, creating a trust is at least thousands of dollars or try doing it on your own by getting the paperwork online,

and that's hundreds of dollars, but you still need a lawyer to store it and whatever. Well, Dynasties, free. You go on there and that's it. I think the big selling point for me was that, because I would think like, I would go, oh, well, I don't have that much money yet. So I don't, you know, I'll wait until I make more money and then do that. But after hearing him explain, like, how much more difficult it becomes, the wealthier you are versus having one set up and then bolstering and adding as you go on the lawyer cost slander on the right. So then it makes a lot of sense that, hey, even if I'm not at a place yet, I haven't reached this this wealth level that I want to get to before I can really even give

me any money on like it's free set it up. So it's all taken care of. And then as you build wealth, it's much easier to bolster it or allocate words. You're going to go after you've already created it then versus waiting until it's like, oh, now I got all this shit I got to deal with. Totally. So did I tell you guys, I was thinking more about the, the whole, a pound of muscle only burns so many calories. And you know, that a nine.

Data shows, it doesn't really got under your skin. It did because it's so counter to what every good coach and trainers experience with their clients through things like reverse dieting and strength training where we just see these massive improvements in metabolism, the person can burn more calories, get leaner, easier the whole thing, stuff we talk about all the time. One more thing to add to this.

We had a conversation with Dr. Gabriel Lyon, okay? She's a doctor and expert on the human body, on metabolism, on muscles. And she explained how accepted current lean body mass tests don't discern the quality of lean body mass. In other words, a pound of muscle is not always a pound of muscle. And the example she used was like looking at a rib eye steak,

which is peppered with fat versus a filet, mignon, which is totally lean. So they don't discern that. So a lot of these studies, when they're looking at lean body mass, lean body mass is just stuff that's not fat mass. That's what they can take out. So that's why there could be such a big difference.

Like, you could take somebody who's got the same lean body mass, but the lean body mass is quality. That is gonna require more calories to maintain than one that isn't because it's got, it's marbled with fat and it's not as healthy. And that kind of stuff. So this may be one of the reasons why the metabolism boost that trainers and coaches

experience with their clients doesn't add up or should I say doesn't match what they'll what they'll try and pull up the data and say where oh, it's only 12 calories per pound and the Trainers like look my client gained three pounds of muscle. Yeah, and they're eating 600 more calories a day Like you know, we're seeing something totally different. Yeah, I mean there's very much so a possibility that or that could be true It's totally different. I mean, there's very much so a possibility, or that could be true, and that could also be a possibility of why it seems so off, but I think the argument, at least for me,

the one that I feel confident I can make, is the behavioral and psychological change that comes with adding five pounds of muscle that nobody fucking talks about. We always wanna break down the physiological side and go, okay, this equals that, but it's like, we know that after years and years and years of training, all these people,

it's like, oh wow, less of this has been about the biomechanics and the nutrition. And more of this has been about the psychology of it, the behavior around it. And if I can change their behaviors, I can radically change their lives. And so there's something to be said about, it lets pretend that terrible number of

oats, 15 calories for every five pounds. And so, oh, you add a five pounds, so you only got you know, 300 more calories or whatever, or even less that you're you're burning. Yeah, but how's your energy level after you've added, you know, if you put on five pounds of muscle, in order to do that, you've had to eat adequate protein. You know, you've had to strength train properly. How you've had to have given yourself. Yeah, you're right. We're trying to separate things out that don't typically come separated.

Right. Yeah. If you add, if you add, if someone adds five pounds of muscle, there's other things that you can also guarantee. You can't add five pounds of muscle and starve the body of nutrients. You can't add five pounds of muscle and not hit your protein intake. You can't add five pounds of muscle and not hit your protein intake. You can't add five pounds of muscle and I'm not start to build some good recovery processes that go on.

You can't buy, build five pounds of muscle without having somewhat of good programming. Not to mention the extra muscle is antidepressant. It's got pro-positive mood chemicals that they release, which could affect things like cravings. Yeah. Could affect digestives, could affect moods. Can't affect, so there's this whole host of other things that come with a person who is now disciplined themselves to build five pounds of muscle

that aren't measured in a lab. We can't go, oh, that equates to 15 calories. And so if it increased neat, like when I know I'm strength training and I'm lifting and I'm a lean or fit of version myself, man, I walk more upright. So my core is activated, what, maybe what, 30% more of the time of the day, because my posture is better. And I'm more energetic, I'm less likely to sit on the couch,

like, you know, I'd be walking faster than I would do. Yeah, everything. So it's like, you can't just to distill it down to pound a muscle versus a pound of fat and what does that do to the metabolism is such a no you're the same frustrating terrible to give you to give you just to back you up if we if we parse out and control everything okay Artificial sweet and soda's versus regular sodas, everything else being totally controlled. Exactly the same calories, exactly the same, everything's the same. Yes, you'll lose weight because you're cutting calories

and that's what the data shows. But in the real world, it doesn't happen that way. No, no, no, no, when people start consuming artificially flavored sodas, we don't see weight loss. Why? Because trying to separate out everything as if humans act like robots, one behavior changes, all other behaviors are identical. Name one behavior that changes that doesn't affect other behaviors. I dare you. Pick one thing. You can't. Yeah, absolutely can't.

Pick one thing. I get more sunlight. Does that affect other things? Yes. Or I eat differently. Does that affect other things? Yes, it does. Or I change my frame of reference. Or I change my attitude or I start a spiritual practice. Or I mean, who knows? It's why I can't stand the trainers that have built a following and have built their business purely around just touting studies because there's so much more to this equation and to distill it down to some six to eight week

lab study to make your case on how people should approach their fitness is just it's stupid It's stupid and it's one equals two and it's ignoring arguments like it's ignoring so much more of the equation and Arguably other parts of the equation that are far more important than what you're arguing. And all it does is confuse the average consumer on who's more and these guys are all fighting with each other on, oh, I can't believe he, I can't believe Sal said that.

That's such an over exaggeration. This is really what the science says about college. Like dude, you're missing the point. You're missing the point that he's trying to make with that. And I just, that stuff irritates me because those people are smart. They're intelligent. They've read the studies.

They have their degree. They have a bunch of national certifications. It's like, but you are, you're hurting the overall population of people that we're trying to help support. There's a reason why a nutrition scientist will not be more successful at getting people to lose weight long term than an experienced coach. The reason is not because they don't know nutrition science, it's because it's a lot more than X's and O's. That's just

the fact. And you ask, what do you experience coaches and trainers say when you ask them, what's it like to train people for 10, 15 or 20 years? What's it like? Sometimes I feel like a therapist. Oftentimes I feel like I'm just guiding people. Other times I'm just listening to people's, it's like way more complex than just exercise, you know, input this food, do that. It's like, if that was, if it was that easy,

then we wouldn't have a problem. It wouldn't be challenging. I'm just laughing because I have another like horrible analogy I wanna throw in. Don't even mix. Are you questioning what? This, to me, it just reminds me of, I'm just laughing because I have another like horrible analogy I want to throw in I mean, I think this is Are you questioning what this to me just reminds me of I heard somebody once say like when one plus one doesn't actually equal to right So one plus one sometimes that equals one and when they get two clouds when plus one you merge them together That's one cloud. There's like plenty of examples that in nature all over the place. And it's like

you can't always have that standard is like the only way you see in view. That's not bad. I just I just thought that right now. Yeah. You don't have two clouds. You have one. Yeah, one. You know, I think that, you know, the park that I think we're we're always trying to communicate is like it's there's lots of value to knowing all those studies, right? I mean, this is what I think, There's lots of value to knowing all those studies, right? I mean, this is what I think. Yeah, you don't want to be like uninformed, don't you, beta sense? Yeah, so I mean, one of the things I love about having a conversation with you guys is I know how well read everybody is in this room, especially related to this field.

And so, yeah, no, I can talk to you about those studies and I understand with it, but that's just, okay, so that's good. I understand that. What perspective right here? Then I also understand this person that I'm trying to get to change these behaviors to ultimately lose X amount of pounds and keep it off of the rest of their life. And so, it's good to have that, but it doesn't mean that it's like the answer is, oh, tell them that.

And then the problem is solved. Like, no, it doesn't work that it's like the answer is, oh, tell them that, and then the problem is solved. Like, no, it doesn't work that way. It never is worked that way. It's so funny. I didn't think that I would be able to connect this to any conversation we're having today, but somehow it worked out. So you're with the data, when you have a coin, right, with two sides, and you flip it, every

time you flip it, flip it, there's a 50-50 chance that you can land on one or the other. You're gonna have to land on its edge. Well, no, well, no, not that, but that's another, but let's just, let's just, let's just, let's just, let's just, let's throw a fucking curveball. That'll just ruin my school.

It's the variables. No, no, no, no, no, no. I thought that's where you're going. Scientists actually had a machine flip a coin 35,000 something times to see how close to 50 is 50 50 and what they found was the probability that the coin will land on the face that was facing up is slightly higher. Oh, interesting. And the way they decided the way that they explained it was the heads and tails is not identical

when you look at a quarter, right? Weight wise, whatever. Weight, aerodynamics, how it affects the, the, the air friction. It's funny, I, I tend to pick heads more often. When it's up, when heads is up. Yeah, yeah, yeah. So that's what they said. So it's a good strategy. That's interesting.

Yeah, yeah, yeah. So they, so they tested it because data, like back, this is how it connected. Data and, and probabilities would sell you 50%. 50% like across the board. So it's, no matter what, every time you flip it, 50%, the previous flip has no effect on the next one, you know, whatever it doesn't matter.

And they said, no, actually, whatever's facing up, that the odds slightly increase that that's the face that's gonna be up whenever you flip it. That's interesting. Because it's something that we just didn't account for. The change in air friction and all that stuff. Yeah, yeah, yeah. So now, which is, I mean, I love that as like an analogy

around the conversation we're having because that's just it is like, there's so many more variables. We don't know everything. Yeah, and I mean, I don't, how many times have you guys had a client who like, wait, age, goal, like all these things match and then like, what work for that person

doesn't even complicate. That formula doesn't even work. And yet, all the math, like, and so we were to take controls and go, okay, women this age and this weight, with this goal, with these things, they would fit, you know, they would fit in a study that is controlled, like, so then yet, so then the outcomes should be the same, right? If I apply this to that, with we control all these things, and they're same,

but why it doesn't? It doesn't. And in fact, more often than not, it doesn't work exactly the same, because there's all these other variables that are impossible for a control for that you just have to keep in mind. And so it's good to know the data. It's good to understand that because I think that is what will help you have these conversations with either other intelligent peers or to be able to explain to a client. But getting a client

to implement that and fundamentally, that's really what all of our goal is supposed to be. It's supposed to be to help these people not prove that I'm smarter than the other guy who's trying to sell you, trying to sell you. Right, just like the studies on food, there was another study that came out showing that the consumption of sugar is related to all these negative things, but what they forget to control for

is that sugar is often an ingredient that's added to foods increase their palatability, so people eat more. So whenever you're looking at high sugar intake, you're also typically looking at people who eat more food. Or when you see high sodium intake, typically people have high fat intake, typically people because those three things are how you make something palatable. Was that say Doug? So I was listening to your coin flipping reasoning,

why it would land on the side that was facing up more often, and it didn't make sense to me. However, this is called procession. It means the side that was facing up was had more timing, the air, that would account for it. Okay. So I don't think it has to do with wind flow and things like that. Well, the article I read, they were speculating.

Okay. They were totally speculating. This makes more sense to me. Interesting. Yeah, it does make sense. You're saying there's no way for it to be so confusing. Well, there is, but how would that determine which side? You know what I'm saying?

Right. That makes more sense. It's already facing up for a longer period of time than the other way, right? So it has a slight chance to land up there. Let's tell you something else that my mind was blown. And you guys, I don't know if you know this or not, but so we're into like the Halloween time. And so you know, obviously the movie Halloween and Michael Myers.

Yeah. Okay. Do you know like where they came up with that mask and how that all went? Of course. It's William Shatner. Okay. So you know, I didn't know that. Of course, it's William Shatner. Okay. So I didn't know that. Yeah. So William Shatner.

It's a William Shatner death mask that was in a Star Trek. Yeah. And then he had the actor put it on and they were so freaked out because it was like so lifeless looking and everything. They're like, oh, we're gonna use it. So it's like based off William Shatner's face. Yeah, I didn't know that. Oh, I didn't know that.

I think I remember seeing something around those. So okay, so did they ever use it in Star Trek? I think so. I think it was in an episode. It was an episode. Yeah, see? And now when you look at it, can't you see that it's William Shatner?

I can't, yeah, exactly. Now I'm like looking at it and it's never gonna be the same. Yeah, it's so funny, you just said that. Okay, so, but. No, I was just gonna say, I just saw a mashup of old Star Trek Please god, they're funny. Yeah, there's so funny Step that was a massive Star Trek fan so I watched as a kid growing up for sure so okay

So that was made to shoot a scene where he is dying or dead is that what I don't know So I'm more curious about the story. Like how did that come about? Like they made this mask. A Captain Kirk death mat. Okay, here we go. Sorry. Let's all right. Go ahead and scroll down and find out what's happening there.

Ah, let's see here. That's interesting. Yeah. That's a cool, that's a cool fun fact that I bet a lot of people have no idea. Yeah. So did you watch it with your kids? No. No.

That's way too scary. I know I was gonna say what are you doing? You're just trying what I know. No, I you know, I did watch was a super troopers What was I thinking with that one? But it was like I had to fast forward some part hilarious movies I watched old school with my 13 year old daughter completely forgetting that there were some definite parts in there She should not be watching. We got to like the it was like the the oil wrestling part and the Shicks are taking the top. I'm like, what am I doing? You know, I So it's so funny because I had I have family where my uncle and aunt were like really strict with like the type of movies the kids

I remember the kids couldn't even watch like radar movies until they were over 18 like she they were really strict about that And so I've always I thought that was kind of crazy I like shoot, they were really strict about that. And so I thought that was kind of crazy. I'm not, and I'm not where you guys are at. So I'm like, where, when will I watch a movie with my son that? And like, and what kind of inappropriate? Like, am I gonna let him watch like lots of foul language first or sex scenes first or like what would,

what would sex stuff is the, the, the, the, I don't know, the more, most concerning. Yeah, okay. Now, typically bad language. Okay, let me this is funny because I've thought about this and I I feel violence for me and like I Need like it goes bad language violence I go violence bad language Okay sex is the worst for both you now okay, so this is I thought about this and I think naturally I've kind of fallen into this too,

but then I asked myself why, okay. Is that because it's more uncomfortable for me, with my child probably to watch a sexy, more so that it really is like, they probably have already walked in on you guys' habits before, so you know. They may gin there that they're innocent little brain, like I'm not sure the way they play.

You buy, listen, violence by the way, God, that's such a broad category. Because there's like violence, then there's like gourd, then there's like disturbing violence. Like come on, you can be so bad that it's the, like the kids feel it's gonna be trauma- Like I know people wouldn't show Star Wars, they're like young, like four or five year old,

I'm like, dude, I'd start both kids, I'm not like two. You know what I don't care, like that's not. That's not violence is lasers. Yeah. But like some people have a problem with that. You will, no, definitely. I'll tell you what, you will 100% pick a movie from your childhood.

Every dad does this. You forget what's in the movie. Yeah, yeah. I did this with Gremlins. My kids were six and seven maybe. And I'm like, oh, Gremlins. This was, was it PG? That scared me as a kid. Bro, I know that. I know I wouldn't do that because I was this, well, Gremlin. This was a PG. That scared me as a kid.

Bro, I know I wouldn't do that because for some reason I was scared with that. First of all, PG meant something different in the 80s. That's a hundred percent. That's a hundred percent, wait different. I put it on and it was like my kids got traumatized. It turned it off. I'm like, oh, so you think sex is the ultimate weight for them.

Then it goes gore, then it would you say? It depends, right? Cause nudity isn't the same. But I mean, the conversation reasons, you know, like we can get into the nuance of it. But I mean, so like, yeah, there's disturbing violence in Gore that is up there with, like, with sex, I would say. Were you out of this duck? You have a teenage dog?

I was six and then like a bad language and then Gore, that's kind of my tone. Oh, really? So I'd start with, so order that I would allow it yeah bad language yeah um gore uh i mean it depends on the the kind of gore but it's like can't be gore maybe let that i i feel sex is probably the most forbidden yeah just simply because i don't think kids should be exposed to that yeah personally i know. I know, I know. Oh, I mean, the violence is interesting, right? Have you seen video games now?

Holy shit. Well, that's it. I mean, yeah, I've definitely kind of opened that window. Did you guys get traumatized by any movies when you were a kid? I did. I remember my, I don't remember what movie, I don't even remember what the movie was. I was a little kid.

I was supposed to be in bed. I snuck out, I was watching TV behind the couch with my with my parents and a guy lost a hand and I just started crying. My parents turned around and I was there. Yes, Gary. I still remember the thing. So that's so to me, scary movies were were like more impactful on me as a kid. I think back of like, well, that's I think it's caused because of that. I think I was traumatized. I probably saw it too little. I traumatized my exorcism. And then I didn't want nothing to do with it. And I said, Poltergeist was like one of the ones I ever seen.

I was really, really little. That one fucked me up, dude. So I thought, it's not in that bad if you watch this. Yeah, no, it's not. But a boy was for, again, and I'm sure it's what my parents thought when it was on in the house or whatever. But yeah, I don't have like a memory of like hearing bad language or seeing the sex scene.

Like it was more awkward for me as the kid in the room with my parents. Like when a sex scene came on at all when my parents were in the room, I felt as a kid. I felt all this is. Well, so when I when I was a kid in a sex scene would come on, this was in the VHS days. My dad would fast forward it, but you kind of see what's going on. That's what it's kind of funny. I was like, do that that was straight fast forward, but then if you go too far, you're gonna come back and I kept like, the naked bodies are still there.

Doing things. I explained to my 10 year old, dude. You know, it's like, that's awful. And then you gotta think that at that age, they're already savvy enough to be like, Dad, that's this, or I, you know, like don't you feel like that? I mean, you're 13 year old, die?

You're 12 year old, they're gonna die. I messed up my kid, my oldest, because he was older and he was getting into like, anime, and then I put on, God, I can't remember the name of it, dammit. It's a popular anime where there's these giants that attack these villages, and I can't remember the name of it. Damn, it's a popular anime where there's these giants that attack these villages. I can't remember the name of it. Attack on Titan. Attack on Titan. The first episode is kind of cool, a little scary. They look kind of scary. They have these

weird smiles on their faces. We're watching it together. Then the big giant picks up a woman. Then they show in detail, he bites her in half and my son went like this, my oldest one like this. And he covered his own eyes. He covered his own eyes. And I just like my heart. You're like, oops. Oh, I broke my heart. Oh, what have I done? Yeah. What have I done? And then I did again, another one. We were watching the anime tricks, which is the animated anime. You know, and there was a part where one of the robots squishes someone's head and the eyeballs pop out. So maybe you got all scared. Like what am I doing in my kids?

So maybe the move is, I don't know, maybe kind of like the sugar approach I did with Max. Like I, so long as like they're not even asking for it or really understand, I'm gonna prolong it, right? Like not introduce it to him. So maybe that's the mistake you feel like you made is like you introduced it to them for they're even asking for. Maybe you wait until it's like a conversation school.

My friends said they saw this, said it's a great movie, and then okay, maybe it's time you can sit down with Dad, we can watch this. You guys are, you guys, that's the move. Do you guys, I think so? Like, everyone always gets exposed to early. Yeah, it's just the older ones.

The older one, when you're not looking, the older brother is like, hey, who is this? And I know this. Do you guys, have you guys ever been disturbed by a movie is an adult? Is it was ever movie that ever got you when you were like in your 20s or whatever? Oh? Yeah, Rob zombie movies. Oh, go ahead. Oh, you're paying hills have eyes. Yes I was what the hell? Why did I even why did I consume this? I was like

I remember no I stopped it? I was like, ah, I do. I remember, no. I stopped it. I actually was thinking to myself, like, he thought up this, like, scared making this, muting, scraping people. And I'm like, ah, yeah, dude. I can't watch it. I had my 20s I watched it and I felt like,

I turned it off. Like, this isn't entertaining. No. There's too much other good stuff. Well, the entity gets disturbed by the eyes. Yeah, it's a Casper. I My son actually had Casper on the other day. Oh, and he did put on Netflix. Yeah, I saw it. Yeah, so we were I never I don't We have ever watched it before he was watching it and I was like, oh, that's cool. That's a good little. It's actually a few things about

String goes. It's a dead kid. Yeah, but it's not like haspers a dead kid They make him he didn't make him a he's a friendly ghost right? It's a dead kid though. The dream're still mad at me for making all the decorations that are like kind of spooky and not like, you know, fun. I was supposed to do like, would you go, actual scary, yeah. Adam, I'm a Piano spot. Would you do this for the audience?

Would you go to one of those legit haunted houses with that stocked now? What? Come on, bro. They like, yeah, come at you. Wait. Have you ever been to them? Yeah, of course, of course. Like the real ones? Yeah, they, come out. You hang on. Wait. Have you ever been to them?

Yeah, of course, of course. Like the real ones? Yeah, they used to do them in them all over here. And I've been to like one of them. And that was like enough for me, huh? I'm good. Really? Yeah, yeah, yeah.

It's like skydiving. I've did it. I have enough to say, like, I know what they're like. They always try to go for the guy right away. Yeah, and they have like real people that chase you. Yeah. Yeah, cool. Yeah, that's the kind of guy on that.

Like the butcher guy coming at me. Yeah, yeah. So you wouldn't do it now. I was freaking film it for some b-roll No, no, you know, I've already learned enough. What if we get a business that like a stupid viral video doesn't do anything financially for us That's what it's like Yay, we got three million views on me fucking shit. You don't take so great. How many programs we sell? None No, I'm a video of you

How many people how many people in the how many people in the social media space actually do this stuff? It's so funny how. They think of our video. They just sit, yeah, that's what they're doing right now is planning their next dumb video. It's so, there's such a misconception around social media fame and a legitimate good business.

I can't tell you how many people we meet that you think are super ultra wealthy or successful because they have millions of followers on Instagram and it's like, dude, in fact, it's more rare that somebody has figured out social media that well and then is also a killer business. So much in the business. Yeah, it's like you're kind of one of the other, right?

You're, there's rarely ever this like business, so vaught and then there also this Instagram, so vaught. It's like you figured out, you hacked the Instagram really well and doesn't translate this necessarily to be a $1.

I have a, I have a viral clip that is out there. It's the point where people making t-shirts about it. How much revenue do you bring? Nothing. Nothing. Nothing. In fact, you know, shallow even knew about it. How much revenue did it bring? Nothing. Zero. Nothing.

In fact, you know shallow even knew about it. Yeah, you know what it got me? T-Journey man. T-s by my co- my partners over here. That's the best plan though. They call me the journey man. That's what I mean. That was what you guys would do with me.

Like, hey, let's go do this like scary thing. Oh, I want to fly around. Oh, I want to be this, you know, shitting yourself meme for like the next 10 years. Just what I want. No, sorry. No, thank you, dude. They could work.

All right, so today's shout out is a guy by the name of Christopher Mezznorets. His page is Scandinavian.astardis. He just won a strong man competition. He used maps all time to train, and he's legit. I don't understand how someone can be the strong no it actually literally doesn't make any sense we did a lot of his press is look at his old old his haxquat pro haxquat barbell haxquat seven hundred and ten pounds raw

yeah no belt nothing now he's a big guy yeah pet of how big you are but i looking at him I would not, he just unconventional strength wise. I've never seen something like that. I can't, I can't make any sense of it. He does just insane stuff.

Go on his page, check it out. If you like to be impressed by the human body. Yeah. I honest to God, I'm not just saying, I haven't been this impressing a long time because of the way he's doing some of these lifts. It's just crazy. Yeah, he's a champion, go give him a fall.

Grass fed meat, it's healthier for you, better fatty acid profile, it's a little bit leaner. The problem is it's a little bit more expensive, could be hard to find. Well, there's a company called Butcherbox that delivers grass fed meat to your door, but that's not it, there's also Heritage Pork, Wild Caught Fish, and more. This company company removes the middleman delivers it to your door

So you can eat your protein and be healthy go check them out go to butcherbox.com forward slash mine pump and if you go to that link You'll get a free turkey in 20 dollars off your first box. All right back to the show Our first caller is Douglas from Malaysia Douglas. What's up, man? How can we help you? Hi, good morning. So I've come to a point in my hypertrophy program, where I believe the risk of lifting heavier will outgain the rewards. So like, 10 to 9 to this and, you know, pain in joints, kind of, you know, like, loss.

Third year is old third year, I'm just gonna third it in Monday, five for eight, 35, you know, 83 cages, 17 to 15% body fat and put on seven cagey muscle in the last year. I want to keep on making progress without risking injuries. Yeah, good question. So this, at some point, people will hit this roadblock, right? You've been training for a while. Strength is a great metric to measure, to chase. But after a certain point, I mean, you can't keep getting stronger, right?

That's number one. Number two, when you start to get to a certain point, little breakdowns and technique, even the smallest breakdowns can make exercises a bit more dangerous than they did before when they were maybe lighter, lifting lighter. So the question you're asking is actually one that I think all of us in this room encountered ourselves. Now there's a lot of different ways to challenge the body. One of them is with heavier weight. The other ones are challenging things like ranges of motion, slowing down the form. One of my favorites is doing exercises that you're not proficient in or those exercises that you haven't

practiced in a while. That's an excellent one, right? So let's say you always do bilateral exercises for your low body, doing an entire 12 week cycle of unilateral exercises would be a great version, right? So there's a lot of different ways you can challenge and stress and progress the body. Adding weight to the bars is one of them. And at this point, you know, based off of what you're saying, if you're noticing going heavier, you're not the rewards don't aren't the don't give you the payback worth the risks, then any of the ones that I mentioned would be great ways to to continue to progress. Yeah, give me an idea what your training kind of regimen looks like right now. How many days a week are you training? Do you run a full body a split?

Kind of give me an idea what the lifting looks like So it's just three days three days a week Okay, kind of five sets of compound so it's five sets of compound lifts that range from you know 12 reps down to down to six reps. So, week 1, 2, and 3 be 12, 10, 10, 8 reps, week 3, 4, and 5. So, week 4, 5, and 6 would be 10, 8, 8, 6, 4 reps. And it will be split. It won't be a single body part.

It will be legs on one day and then split on day two and day three. Okay. So how many times a week are you hitting a muscle group? Are you hitting it once or twice? Probably about twice. Twice. Okay. Yeah, I mean, I like the idea of, and it sounds like too, you have kind of a traditional body building type of split or routine. Running something like maps performance, I think, would be phenomenal for someone like you. There's probably going to be some exercises in there that you're not familiar with or you don't do a lot.

Getting really good at the Z-press or a Matrix Lunge or Arnold Press. There's just exercises in there that don't fall into the category of like you're the normal, you know, barbell lives. And doing what Sal said is just getting really proficient at those. Plus, you're also going to address mobility. So, and more multi-planar movements, which is something that's also going to support the joint. So, are you, have you ran any of our programs before? I'm at any of your programs.. We introduced your podcast six months ago by Bime of Partner, called you podcast gods for fitness. Smart guy, very smart guy.

Listen to that guy. Yeah. I'm going to have Doug unless the guys disagree. I say, Matt's performance is the direction that I would point you in. How long have you been working out for? And it says you play rugby as well. So how long have you been lifting for? I was since pretty much university,

so about 18 years. Oh yeah. You know what, also would be good? Old time. That would be the furthest away. Either one of those would be great. Yeah, old time strength would be the furthest away from problem. I mean, with 18 years of lifting experience,

you've probably done a lot. Old time is going to, I guarantee there's gonna be lots of exercises that you've done, that you've never done, that are in that program. And it's going to strengthen your body in ways that you probably never have. And it's probably gonna highlight some weaknesses. That I would, based on the sport that you play,

especially if you train and practice regularly, you don't need necessarily to train for conditioning because you're probably playing rugby I think old time would even be a good option. Yeah, I mean in rugby is such an explosive sport too And so like in your 38 years old and it's kind of at that point where you got to start looking at longevity is as part of that focal point now. So to be able to kind of restore and recover is going to be a little bit of a higher priority for you than just like maintaining this crazy explosive strength. You already have the crazy explosive strength. I'm going to assume to maybe dive in a little bit more into mobility.

That's why Adam's suggestion with mass performance has that kind of built in on those days in between. And I think once you get into the rhythm of that, you're gonna see how your body responds to that and how your joints are just gonna really thrive and benefit from it. Douglas, to give you an example, think of a race car, let's say you have a muscle car, lots of horsepower.

And somebody might say, hey, I want to make it faster, I'm going to add more horsepower. But upon further examination, they notice the wheels spin when you try to take off, you're not getting good traction. Well, somebody who really understands how to make that car faster wouldn't spend any time on trying to make a more powerful engine. They'd try to figure out how to improve the timing and the grip of the tires and sticking the power to the road. That would make the car much faster. More horsepower at that point becomes a liability. So you're at this stage of your lifting career, improving range

of motion, control, mobility, they are ways of getting stronger. They definitely are. And you'll notice improvements on the field and off the field, even though the bar doesn't have any more weight on it, like maybe in the past where you had to outweigh to the bar. At this point, it's about control, stability, mobility, and learning new skills in the weight room. That's why I said, all-time, maps, all-time strength is a program that's based off of the

way lifters trained in the bronze era, right? This is like the late 1800s, early 1900s, and there's exercises and movements in there, nobody does anymore. So you take an experienced lifter like yourself, you try a program like that, you're gonna feel like a beginner, but you're also gonna get those beginner gains. You're gonna get that central nervous system adaptation, you're gonna get that coordination

that's gonna build the skill of the muscles working together in new ways. And then when you go back to your old traditional lifts, you know, I'm getting so many messages from people who are trying our program old time. And then they're like, man, I didn't deadlift like traditionally or barbell squat traditionally for the entirety of the program for the most part. I went back to my traditional lifts. I'm stronger. It feels so many gaps. That's right. And it's not because they were lifting heavier with those lifts, but rather they were bolstering

parts of their body. They didn't even know needed bolstering. So. How often are you playing rugby right now? At the moment, it's the off season at the moment. Okay. Cool. Season probably can start in January. Okay. Okay.

I mean, personally, I like performance first, then old old timey just because of the emphasis on the mobility stuff. And I also think that you can take the mobility days and apply that to other programs like old timey or other things that we have. And I just think there's a lot of value in doing that. I agree with the what you're going to get from old timey. I just think I would take you through performance first and then old time. Okay, so what I'm hearing is there's you can get different rewards instead of just like adding adding KG on onto the bar is going to be different rewards in terms of range of motion, mobility, another muscle. 100%. If you get a, let me give you an example, right? Let's say you took the average man who could squat 150 pounds,

you get him to add 50 pounds to a squat because he's never worked out before. He's gonna notice significant improvements in his athletic performance. You get someone who's been lifting for years and years and years and years, 18 years, and they add 50 pounds. First of all, adding 50 pounds of the squat after 18 years of lifting is going to be almost impossible. Almost impossible. Think of all of the things that would be necessary to make that happen and all the compromises that would have to happen as a result. But even if

you were able to add 50 pounds to somebody squat after 18 years of lifting, the translation would not be the same in performance as improving control and stability or identifying areas where there's weak links. So, you're in a different situation. We often don't talk to people like you when we're talking generally because the average person is not lifted for 18 years consistently. The average person, if we're lucky, has been lifting for six months or a year consistently. Oftentimes, they're just getting started back up. So it's a different conversation altogether. So someone like you, I mean, if you were to hire me, I'm not putting

you in, unless your program is terrible and your 18 years of lifting was the worst that's it, you know, that I've ever seen, I wouldn't focus on getting you as strong as possible at lifts That you've been doing for 18 years. I would be looking at stuff that you haven't been doing. I would be trying to identify You know movement issues and mobility and that's where I know you're gonna get the most bang for your buck All right, so try something like all time or performance and then come back to yeah Yeah, because we're disagreeing, I'll give you both programs since I think one is better than the other to start with. And then you can choose from there

and then let us know what you think. All right, awesome. Thank you very much, guys. You got it, man. Thank you, Tony. Cheers. Yeah, this is not common because most people don't train that long, that consistently.

But, you know, you look at 18 years. That's a long time. I mean, look, I ran to this, at one point this year, I was like, oh, I wonder if I could, you know, keep pushing my deadlift past a certain point. In every five pounds, which is hard to add to my lift when my favorite lifts,

it was just so much had to go into it, I had to compromise so many other lifts. I would notice if I was off a little bit, oh, I'd hurt for like a whole week. And I'm like, okay, if I had 20 pounds in my deadlift, what am I gonna get from it? I'm not gonna gain a tons of muscle. I'm not gonna, it's just a number at this point.

It's better if I work on things I don't normally work on. That's where I'm gonna get the most paying for my buck. But you get someone who's just only been lifting for a year. Yeah, let's get you stronger. Let's just get you stronger. That's where you're going to get the most results. Yeah, that's where the focus is. Yeah, and it builds the base.

He's obviously built his base already. So now it's really it's about preserving that, but also to challenging it in new ways that the body can benefit from. And the only way to do that is to work on exercises and things that you're completely unfamiliar with. So which way you go, Justin, you're the tiebreaker? Yeah, I go performance first and that's just because I have an inclination that he hasn't

really worked on mobility yet. You know what though, here's the thing. We should have said don't just skip phase one in that case. Phase one is very traditional. Go straight to phase two. Yeah, go straight to phase two because he's probably done a lot of that style of training throughout the case. Phase one is very traditional. Yeah, go straight to face to you because he has probably done a lot of that style of training. Sure. Out the case. Phase two would be different. Likely. Yeah.

Our next caller is Jeremy from Ohio. Jeremy, what's happening? How's it going? Hey, good afternoon guys. How are you guys doing today? Good. How's it going? Hey, hey, hey, apologies, I've only ever listened to your podcast. I really have no idea how these Q&As play out on video. Little bit nervous here, but so just please bear with me that not heard Sal on Max Lugofier back I think it was May in 21. I'd still be stuck in that breakdown recovery cycle that you guys talk about so much there. So after listening for several months I did get anabolic and I was really blown away by the result. I ran that through it twice. It's

as if I was achieving newbie gains even though I've been lifting for 12 years. Love that. It says here you did 50 pounds to your bench. Wow. 40 years squat and 30 to your deadline. Wow. Yeah. I was pretty amazed by the results with that. I was really happy with my progress there. I was pretty amazed by the results with that. I was really happy with my progress there. So at the risk of possibly stalling some of that gains, my email had multiple questions on it, but the crux of it was, what are the real,

realistic expectations for building muscle over the age of 50, especially if there is a reluctance to add significant number of calories to the diet. Well, you know, if the calories part makes it a little bit more challenging. I'm assuming you want to stay lean while you build. Is that why you're doing that? Yeah, I mean, to this point, I've basically had a recomposition. So I was never, I've always been a thin guy.

But I've noticed that the amount of muscle was muscles increase even though my weight has not increased. So, I didn't know how much further that could continue without having to add thousands of calories a week. I mean, maybe I'd be happy doing, you know, two to three hundred every now and then or maybe on just the days I lived, but to do that consistently, I'm a little nervous about doing that great of an increase. You don't have to go crazy with calories surplus, but a surplus, which just means more calories than is required to maintain, is necessary for the muscle building process. Now, if you have a good strong signal to build muscle, you don't need to tend to calories.

However, I will say this, calories surplus by itself, and I'm careful when I say this because people can take this too far, but a calorie surplus by itself can be anabolic, okay, especially when your body's getting stronger, you know, a lot of the strength gains that you'll get will be central nervous system adaptation, muscles moving better together. By the way, that's great. There's nothing you're literally stronger. And then some of it comes from increasing contractile tissue in the muscle fibers. You will limit that by not fueling yourself with more calories. But you don't need a ton. You don't need a ton. 500 calories above your maintenance, which, you know, if you're tracking

and you know what you eat on a regular basis, you could just add an extra meal and just watch yourself, watch your physique. I don't think you'll gain tons of body. I don't know how lean you are. It depends a lot also on how lean you are. Like if you're in single-digit body fat percentage. Okay.

It's a, you know, I'm 170 pounds. If I had to guess, I'd say'd say somewhere probably 15 18% somewhere around there You're fine 500 calorie depth surplus with good strength training routine You're you're probably not going to gain any body fat You'll gain muscle especially if we do I think it'd be good for you to switch sound like you've gone through anabolic twice And so if we did another program that is a novel stimulus, then you're also sitting a signal to get those like newbie gains again.

And any sort of additional calories that we consume should get prioritized over the building muscle. So that would be my suggestion is to, you know, based off your goals, if we want to keep building muscle, is to switch to another maps program. And I don't know, have you looked through some of them to see because we could go a lot of different directions with you Yeah, I was thinking I was actually looking considering I already have performance and I have

Mass 15 my wife and I you know she does I got her involved two things to you guys and my son too So my sons in college and he's the one a anabolic right now, so But I was looking at Cemetery possibly mainly because I've noticed some imbalance in my right and left side and he's the one anabolic right now. So, but I was looking at symmetry possibly, mainly because I've noticed some imbalance in my right and left side. And oddly, it's my non-dominant side is stronger than my dominant side, which is very weird.

Which are both arm and leg or just leg? Mainly just in the arms, mainly in the arm, I noticed definitely a difference in mass on my left for instance biceps and triceps compared to the right. So you mean strength is it strength or just size? Oh, this bow. Wow. That's interesting. Interesting. Okay. Yeah, sometimes it has to do with the sport someone played or something. Yeah, sure. But that's yeah, that's interesting. Symmetry will balance that. I love Symmetry.

Yeah. I think that's a great one to focus on. I think that's a great idea. I think symmetry, and then you can bounce back to like performance and go back into the kind of the three in a row that we kind of wrote in that originally. After that, I think strong or power left would be good as well for someone like you. Definitely consider that. So going back to the question, I mean realistically, how much muscle can someone expect

to build after the age of 50? Is that a realistic goal to be able to increase? Oh, you can build muscle after at any age. It's more determinant on how long you've been training already. Like if you've been training for years and years and years, it gets much more difficult to build muscle. It also is based off of what you were doing before versus what you were doing now. If I take somebody who's been working out a long time, but their diet, their sleep, and

their workout programming wasn't so great, we can make huge changes in muscle. If I take someone who's been training for a long time and doing a lot of things right, it gets much more challenging. So that's what we'll determine whether or not we're gonna see big gains or smaller gains. Also how you are health wise too, right? So have you done like a blood panel, do you know where your hormone levels are?

Like where you are? That's funny, you mentioned, I actually just got this in the mail from Cabral, the sensitivity test. So I'm certain that stuff. But no, I have not. My wife and my son have done more of that. I really just been along for the ride as far as that's concerned.

I just follow the same diets they do. And, you know, we have a pretty unconventional diet. And we stick to meat base and plant forward more or less. Okay. And you're hitting your protein targets, then I'm assuming. Okay, and you're hitting your protein targets that I'm assuming. Say again. You're hitting your protein targets I'm assuming?

Oh yeah, yeah, absolutely. I mean, because you're afraid of adding more calories, I would say you probably got some good muscle there that you could gain by pushing the calories up about 500. If you haven't done that, yeah. That'll yield you some pretty nice results. Especially if you're eating good whole foods like that, I think you're gonna be just fine bumping the calories up about 500. If you haven't done that, yeah. That'll yield you some pretty nice results. Especially if you're eating good whole foods like that. I think you're gonna be just fine bumping the calories like that.

And then I do recommend getting the blood work and testing like that at your age right now. That's the areas that I'd want you if you were a client of mine. Just to see if there's areas that we can optimize there. If you do have any sort of food in tolerance is, if your hormone levels are lower, we could optimize that. So a lot of those things could play a big role in you continuing to see gains through it past your 50s and stuff, too.

So I think you're already heading down the right path with that. Okay. Well, I appreciate that. So, I mean, I'm primarily doing total body workouts, three days a week. Obviously, there's a tremendous amount of stimulus taking place. So when it comes to the actual growth of muscle, what takes priorities? Is it the loudest stimulus? Is it the genetics? Is there something I'm missing? It's a very complex interplay between a lot of different factors. Genetics, obviously, is one of them.

Training stimulus is the other one. Stress. Right, dose, recovery. Your body's overall stress levels, hormones, signals. It's a beautiful dance. It's not as straightforward as one thing or the other. It really is.

Which is why all of us have jobs. If it was that easy, it was that easy to where it was was just like, Hey, plug and play. And everybody should build or not, right? I think it's, you know, you're, you're as a trainer, the thing you're trying to help out, the client with always is to figure out, you know, where are we not? Where are we missing? Are you, are you, you have a lot of stress in the life right now, or our hormone level is not optimized? Are we over training the body? Are we under stimulating? Are we feeding the body enough? Yeah, so yeah, it's a very delicate dance of all these things. And so, I mean, I think you're heading down the right path. I think the fact that you're seeing the gains

you are. You know, I mean, that tells more potential. The fact that you've recently put that much weight on the bar and those big lifts tells me or hints very strongly that there's some muscle you can put on your body at your age. I mean, you gain 50 pounds on your bench press. Yeah, it's incredible. You know, you're relatively recently. Like that. Yeah, so that's huge.

You gotta feed it. Do you take supplements? Do you take crete team? I do, I do crete team. I do an amino powder, perfect aminoose, and then as well as the different nutraceuticals. Okay, that's it. I was gonna say take creatine if you don't,

but you already take it. So other than that, I mean, the bumping calories, the change in programming should yield you some measurable muscle gains. Yeah, Jeremy, I'm gonna have, I'm gonna have ducks in map symmetry over to you. Awesome. And then after that, the things we consider

is maybe strong or powerless, but we'll send over symmetry to get you started to you. And then after that, the things we consider is maybe strong or powerless, but we'll send over symmetry to get you started on that. And then just keep us posted how things are going and then Sal's advice, I think, you know, at least three to 500 calorie boost day through those whole foods. Don't be afraid of the calories. Don't be afraid of, don't be afraid of,

we can always go back the other way. You know, so I mean, I think what you're doing right now, you're on the right track, and I do think there's more in the tank there. Very good. No, I truly appreciate. I'm just looking to stay as healthy as I can for as long as I can well into old age, you know, on a be the 90 year old. They can squat 300 pounds. Wow. Yeah. I like that. I like that goal. Good deal. All right. Very good. All right. Jeremy. All right, take care.

You know, here's something weird. He reminded me of a client who, so when he brought that up, that's why I was asking him about, you know, his asymmetry, how's unondominant. Oh, yeah. This is, I've only had this one time, and it's probably super rare.

I had a client who was weaker on the side that had significantly more hypertrophy. So they had a much more, I mean, you could see it was size wise, it was big. Muscle size wise, it was significant, visual, visually, you could see more hypertrophy on one side of the body of their leg, you know, one leg versus the other. And the leg that was bigger was weaker and had less stability.

Now here's what it was because we couldn't figure out what the hell's going on leg that was bigger was weaker and had less stability. Now here's what it was, because we couldn't figure out what the hell's going on, it was a very strange mystery. Should we work with a neurologist, it was an adaptation because they had damaged nerves connecting to that side. So the body tried to adapt by building more muscle and muscle to compensate. That was the theory at least.

And the body's like straight and compensating. You know where I've actually seen people have this, where the weaker or what they would consider the weaker side is more dominant, is sometimes in athletes, where athletes have gotten really good at organizing their entire, for example, like a picture,

a right-handed picture, to throw the ball. It's not like they're just using, well, they're using all that side to generate all this force at the right time. Right. And so then when they go to do like, let's say a bench press type of exercise, the weaker side, they have to be very technical on form. And so it's getting, it's hitting the muscle right where the other side, they can just generate power. Yeah, they're getting a lot of. They don't have a decent.

It's also sometimes it's not, it's not as apparent or obvious like a soccer player, right? He's got kicks with the right more often. Their left leg will have better balance because they balance the left leg. Yeah, the left leg's taking a lot of that symmetry was a great call though. I think it's a great call to send them that way. Our next color is Ashina Ashina from the Philippines. Ashina, how can we help you? Hi guys, human watching.

Thank you for taking the time. Of course, I'll start by saying thank you. I know that you hear this all the time, but it's just worth repeating. After everything you've done in the fitness community, you deserve every bit of success. So please don't stop making content because you're not just changing lives,

you're definitely saving lives. So thank you for that. Thank you, thanks for saying that. Thank you. To the question, so can you really squat, ask to grass with heavy loads? So for context, I completed all three programs from the maps RGB and would want to continue focusing

on strand primarily on my squad. Now I noticed that during phase one of each program, I was able to increase weights on my squad significantly. But at the same time, I was having a little challenge to maintain the same depth. Now, my goal is to, of course, again, squad, ask the grass with heavy loads, but the internet says, if you want to squad, ask the grass, I mean, ask the grass is not the way to go, if you want to squad heavy, but I don't actually believe them. That is why I'm coming to your show.

I'd like to get some advice. Should I focus on getting strong first or get better with my mobility? Yeah, the internet's stupid. You know, be careful out there. Heavy is all relative. Like, would it get heavy for someone, maybe light for someone else? So heavy is just about Like, would it be heavy for someone, might be light for someone else? So heavy is just about the intensity of the load that the load brings to you. And all exercises should be performed with good control stability and technique.

Okay, so the real question is, can you squat, ask the grass with a heavy load, and the context of that particular range of motion? So long as you have good stability, control, and mobility, and the answer is of course, if you can control a movement in a range of motion, if you have good stability, if you have good mobility, a good control, then you can do it. There's no question about it. That goes to any exercise. Now, the real question is, That goes to any exercise. Now the real question is, is there any benefit to squatting deeper versus squatting less

deep, right? Should I squat lower versus squatting to just parallel? Well, if with all things being equal, with both of them being under good control, well, then yeah, squatting deeper means you're strengthening a deeper range of motion. You're strengthening muscles in positions and in length that you wouldn't be if you just stopped the range of motion short. Remember, the strength that you gain from an exercise is too large extent limited to the range of motion that you train it in. If I only do curls halfway, I get a little bit of carryover outside that range of motion,

but most of strength is going to be that I gain is going to be in the range of motion that I train. So why would you limit, why would anybody want to limit the strength gains to a certain range of motion? Now the only correct answer to that would be, or the only reason why that would make sense would be that they don't have the mobility. They don't have the control of stability to go in a deeper range of motion.

But then I always, to that, my retort is, we'll see if you can train your mobility and your function so that you can work in those deeper ranges of motion. So aside from specific sport specific applications, yeah, there's no validity to what the internet says about, you know, ask to grasp squats. I mean, I would love to put you in our private forum

if you're not in there already. I'd love to put you in there. I'm already in there. Okay, so then my recommendation would be to load the bar with a very comfortable light weight that you feel comfortable controlling and do a really deep squat so I can see your technique. And then if I look at it, I think you have a really deep squat so I can see your technique. And then if I look at it,

I think you have a really good squat then I would encourage you to load the bar with a weight that's challenging for you. But the question is that, because some people can do it, but then they have a massive forward lean and or their knees are caving in or they have like a rounded back when they do it

and so or an excessive butt wink so they could get down astagrass but why you hear some of the coaches out there saying that you shouldn't have you load that is in fear of their poor technique back to Salis point that if you can do it with good control, stability, and range of motion and absolutely. But I do think it's important that we assess that first before you go do a max lift in a deeper range of motion that you don't usually do. I would never recommend a client do that until I see the technique. Have you ever assessed your squat?

What do you think about your squat deep? Why do you feel like sometimes you can go to a certain level and other times you can go deeper? Do you notice a difference in the squat? Yeah, when I was running on a ball, I compared my squat from, I think that was phase one and phase three I think, the higher reps but lower weights.

Now I can really like quite deeper and I can even pause for a second but if I'm going to load the bar heavy, I only hit parallel. So right now I tried to record my last session. Yesterday's I was able to load the bar 160 kilograms just parallel. So my aim is to like really hit that parallel and just really comfortable. What? Well, I guess my point is I really want to challenge my mobility. Yeah, yeah, look at what you have. You have to compare apples to apples. So a parallel squat to a squat that's below parallel, you can't compare the way for an exercise. Yeah, I can't say it's not the same, right? So you may be already lifting heavy, deep. So when you do go, what you consider lighter weight, because it's lighter than when you only go parallel. So what it sounds means by that. So if you let's say you can do a hundred and 120 pounds

just to parallel, but you can do 80 pounds, ask to grass. That 80 pounds, ask to grass is you're you're lifting heavy there. Yeah. It's a it's a greater range of motion. So you're getting a bigger bang for your buck there. So even though there's less weight on the bar, it doesn't mean you're not lifting heavy weight. It's potentially heavy for you to do 80 pounds, we're asked to grass. Yeah, your body doesn't know what weight you're lifting. It knows tension. Your body's not registering the weight. It registers the tension, right? So, look, I'll give you an example. We have a video right here too. I didn't even know we had a video.

If you're doing 60 kilos on a parallel squat, and you wanna add weight, here's something else you could do. Instead of adding weight, go a little deeper with the same weight. Challenge it and enter too lower, and slowly increase the range of motion with the same weight. You're going heavier technically. That's why it's a little bit of a difference of goal here in terms of like, are you trying to get more weight but get lower? I would focus on getting lower and then start out.

You look good. Well, yeah, there were a couple there that went as low, but I mean, I would go low. Go low. I would progressively overload your way back up. Keep it, keep it, keep it form the same. Don't change your squat from phase one to phase three, change the weight in the wraps, but keep the weight, keep the, the form the same. There's no reason for you to train

with this shorter range of motion. Yeah, no, you look good. I think what's happening is you just, you challenge, you challenge the weight, and then you probably get a little nervous and scared to go deeper because it's really heavy. Just lighten it up a little bit. Exactly. Yeah, just light you probably get a little nervous and scared to go deeper, because it's really heavy. Just lighten it up a little bit.

Lighten it up a little bit to allow yourself to go that full range of motion. And then eventually. Just need time. Yeah. Just need time of repetition, getting at that depth. And then you'll notice the same progression that you've made already at a higher position. How often do you do hip thrust? I don't do hip thrust.

Okay, so I think that'll help you. I think what's happening right here is that when you get really, really deep in that stretch position and the glutes have to really hit you out of the hole, you're a little bit weaker there. You look like you have very strong legs and quads. I'm from your video, at least it looks like it from the video.

And the glutes may just be a little bit underdeveloped in comparison to your quads. I'm from your video, at least it looks like it from the video. And the glutes may just be a little bit underdeveloped in comparison to your quads. I would incorporate some hip thrusts into your training and try and get really strong in the hip thrusts. Just positive. Just positive. And see how that carries over into help you with your barbell back squat, but you look good. Yeah, but your squat form shouldn't change from phase to phase. The weight is relative to the form and your technique. So don't change your form to lift more weight than that's not doing you any good. Okay. Thank you. You're on the right track. You look on it. Your form looked great. She's barefoot too. Yeah. So yeah, you look great. Great job. Yeah, you're doing great. I literally think adding some hip thrust into your routine,

you're gonna see some great benefit from that. Mm-hmm. Okay. All right. All right, thanks for calling in, Ashia. Thank you. Tag us in the form too, so we can see the progress. I'd like to see how you're doing.

Okay. Thank you guys. All right, you have a good one. Hip thrust is like one of those exercises, I will say, that if you recommend someone to do it, the immediate thing to themselves like, does my butt not look good? Yeah.

Based on your video, I mean, I could see that I could see, uh, no, I see that I see what you're saying. What the heck make you? Yeah, I could see. And if one of the things that will, I mean, that's why deep squats are so great for the glutes is because it would be when you're down there at the bottom to get you out of that hole,

the feeling of stretch position. Yeah, it's in a stretch position, they got a fire. And so what's happening is, I think it's just underdeveloped in comparison to her quads. And she had great quads. I mean, I looked at her legs, you can see she's got strong legs. So I bet if she includes some hip thrust, if she gets really good at hip thrust and starts loading that, I bet you'll, she'll see great carry over into the squat. Yeah, it's interesting because when you're taught,

because I know what's gonna happen, some people are gonna talk about athletic pursuits and athletes squatting parallel or half squats or quarter squats, there is, it's different. There is value to shortening the range of motion, but it's sport specific. It's almost always sport specific in that case. I mean, the truth is, you know what's funny?

It's not talked about very much. If you were training like an athlete, you actually technically should be squatting on your tippy toes most of the time. You're, I mean, that's another part. I mean, most all sports do not want you flat on your, name me a sport where you should ever be heavy on your heels never Yeah, so if you really want a great conversation with smitty really yeah, what does he think would he agree? Yeah

Yeah, so some extent in terms of like building the base is basically everything we say about like starting off with building a good base Yeah, yeah, and glue but then but then specifics. Yeah, like you're gonna want to end up on balls of your feet and strength in that position, because if I'm on the field, I'm not, if I'm heel-driven, I'm dead. Yeah, you know, I don't have any movement. That's in any sport. Any sport you are on your toes.

I'm trying to think of an example where you wouldn't, or that would be valuable. So I mean, the slant is so amazing. That's right, because you're driving on the toes all the time. 100%, that's why that's so great. So really for the athletes out there, that I think that if you have a good decent already backloaded squat on your heels, a tippy toe squats are a great exercise. That's how they use your squat back in the day. You know, right? Bronze era squats were always on the toes. Oh, really? Yeah. I didn't know that.

Flat squats didn't happen till later because they could add more load. Oh, interesting. Our next caller is Catherine from Louisiana. Hi Hi Catherine. How can we help you? Hey guys, thanks so much for taking my call. I'm excited to speak with you. I'm just gonna jump right in. I'm 34 years old and I'm very new to weightlifting. I had three babies in four years. So from January of 2016 to January of last year, I was either pregnant or breastfeeding. So in January of last year, I finally managed to get my fitness life back on track and I spent

18 months doing orange theory. And I know y'all thoughts on that. My husband has undergone a remarkable fitness transformation over the last six years, most recently and successfully using your programs. And he was really encouraging me to switch things up to weight training after I kind of hit a plateau last summer. And then I'm listening to your episodes and there was one and it just felt like Adam

was addressing me directly. I love the social aspect of Orange Theory, but I realized I just wasn't achieving the desired results for the amount of time I was putting in. I was going four times a week and with kids that's pretty much all of my free time. So, onto my question, it's kind of all around nutrition. I'm 5'11 and I began anabolic advance in July of this year. I was 162 pounds. in July of this year. I was 162 pounds. I tracked my macros and I'm currently aiming for 2300 calories and 160 grams of protein. I completed

antibiotic advanced and now I'm in week two of aesthetic and I just noticed that I feel a little bulkier. My shorts fit a little tighter and then my weight is sitting closer to 165. I'm definitely seeing strids games though and I feel fantastic. My gut health, my sleep, like I feel really good, but the scale is playing mind games with me and I'm just uncertain if I'm truly noticing any changes in the mirror. I know you say to expect this, I've heard you say it a hundred times, but I'm just curious, what should I be doing over the coming months?

I know you'd say three weeks of bulking than one week of cutting. If I'm trying to gain muscle vice versa, if I'm trying to lose fat and I'm just not sure what phase I'm at at this point is 2,300 calories too much. Is that bulking for me? I really don't know. I can't see. Yeah, I'm going to speak directly to you again. You're doing a great job.

You're doing a good job right now. I got easy advice for you. Through your scale. Yeah, take your stop weighing yourself. Yeah. If 5-11, you're doing great. If first off, you look lean. I can see you can see you on camera. 5-11, 165, you're doing great. If first off, you look lean, okay, I see you can see you on camera. 5.11, 165, you're getting stronger. So if you're gaining a little bit of weight on the scale, which it looks like you gained what, three, four pounds, is that what we get? Three pounds, right?

Okay, so three pounds. So three pounds on the scale, you're noticing significant strength gains with the strength training. You just started strength training relatively recently, before that you did Orange Theory. I wouldn't be surprised if you lost body fat at the strength training. You just started strength training relatively recently before that you did Orange Theory. I wouldn't be surprised if you lost body fat at the same time.

The only way to really know that would be with consistent body fat percentage testing. The scale is a terrible metric on its own. And it does play mind games with you. Like you said, you're looking in the mirror and you're questioning whether or not you're actually seeing what you're seeing and it is you know what's happening as far as clothes are concerned especially women's clothes men's

clothes are like this as well but women's clothes are not designed for athletic women at all yeah if you go from orange 5-11 women yeah no if you're tall if you're going if you're going orange theory, which is basically just cardio, if you're doing a bunch of cardio, then you start lifting, following our programs in particular. Yeah, your shorts are gonna feel tighter, because your butt grew.

Your hamstrings probably developed. Your body fat sits lower on the body, muscle kinda sits higher. So things are gonna start feeling a little different. You're gonna notice, maybe a little tightness around the shoulder, your posture is probably different, a little bit more developed in the arms,

probably a little more sculpted looking, but I wouldn't be surprised if you're getting comments from people you haven't seen. Yeah, I wonder what your husband thinks. What does he say? He swears, he's seen major differences. Yeah, okay, so you need to look at that. Now don't tell them, because I know how men are.

We hear one thing, it's like, but he's right. He is right. If he's saying that, and you're getting stronger, you're doing great. Yeah, he's right. You're the numbers that you're, and I'm assuming that 2200 calories, I'm assuming that is an effort of you to increase calories.

So if you're, yeah, is that you increasing too? Oh, definitely. Oh, you're kicking ass. We're kicking ass. I mean, this is, you are doing exactly what we should doing, what you're seeing is exactly what you should be seeing. And I mean, and I would never want you to do this right now, but you can easily go back down to 16, 1700 calories and you would lose the weight real quick on the scale,

but I wouldn't want that. I think you're building. Keep building. Really good muscle. I think you're actually in a really good place calorie-wise. I bet your energy is probably good, libido's good, sleep is good, I bet your hair, skin, nails,

you probably notice improvements and all that stuff. It's excellent. Yeah, no, you're killing it. Oh man, you're killing it. Yeah, I'm so glad you're on this episode because you know what this highlights is just how terribly advertised to women are, especially. Like for you to question your own body, like you feel good, your hair's good,

you're sleeping good, energy, I'm stronger. Eating more. My husband says I look better. I feel my energy is better. I got better libido. Something's wrong though. And then you're like, but I gained three pounds. Am I right?

It's like it's terrible because our media and our advertising, all the messaging is making you question yourself. And how are clothes are made? Yeah, imagine if you were just not made. Imagine if you were a fanatically fit people. Yeah, imagine if you were like a 19 year old girl who just started figuring this out,

you're gonna probably go in the opposite direction, start starving yourself again, and going the wrong way. You're killing it. I would take this, throw your scale away seriously. And just keep listening to the signals of how you feel, your performance in the gym, and pay attention to the non-body fat-related weight-related things like hair, skin,

nails, libido, mood, energy. Those are wonderful signals to pay attention to, because they will tell us whether we're going the wrong direction or the right direction, oftentimes. I'm not against you going and testing your body fat, so you have an objective number that you can look back at. But look at the trends, though, don't you? Exactly, what I would do is I'd go get it right now, then I would throw the scale away. I would continue doing what you're doing,

and then in a month or two, check back in and look at your results. And it'll highlight the good work that you're doing right now. I think you're on a perfect track. If you were a client of mine, the only thing we're changing is our workouts. It's the only thing I'm changing. The way that sounds like the food and everything is going, I'd be very happy.

It sounds like your husband can see that and is trying to tell you that. We're here to remind you right now, too. Okay. So the 2,300 is that that's a solid range. Can I keep doing three weeks of that, then kind of cut back down to 2000 every third week? Sure. I mean, it's all relative, right?

On the individual, but I like, I like where they're at, but I would ask you, how do you feel eating 20, 200 calories? Do you feel satisfied? I can't believe I can eat this much food and I haven't gained more with that gets in front of me. But do you feel good though? Does it feel like? Yes.

Okay. Okay. Yeah. So there's nothing wrong with, there's nothing wrong with doing a 2200 calories for a couple more weeks and then maybe running a one week of 1800 calories, then going up to 2300 calories. I would keep going up slowly.

I would keep stair laddering you up. I've waited, yeah. And every three weeks or so, and some of this, if you're a client of mine, sometimes I'll do this just to give them the mental relief and to get them to trust my process of like, listen, you're doing good, watch, watch, we're gonna cut calories for a week,

and then they see like the three pounds come off the scale, and they're like, oh my god, look out, and I'm like, yeah, that's because we are building muscle, we are sculpting, we are building a great physique. Now let's go up to 2,300 calories. Then we go to 2,300 calories for like three weeks, then I let them have another week where I cut them back down again and then go back and just, I keep stair stepping you up

until I've got you eating 26, 27, 28 and you're just blown away by how many calories. Yeah, that's sustainable. I mean, that's great. It gives you so much flexibility to go on a vacation or trip or to go out to eat. Now you can eat more and not in your body's burning it. That's what, always keep that in mind and anybody who's listening right now

That's one of the advantages of continuing to to increase the your ability to to maintain on a higher calorie is really for The flexibility this is thing ability for the time so you and your husband can go out and have a nice dinner And you can order dessert and wine and not feel like it sticks to you right away Which is what the how people explain that oh man I have one bad night and I feel like it sticks to me Well that a lot of times it's because their caloric maintenance is at 1500 calories and one heavy 800 calorie meal is literally half of their calorie intake But when you get to a place where you're eating 2800 2900 calories a day and you have an 800 calorie meal, ain't a big deal.

You know what I'm saying? It has a lot to do with that, so that should be kind of the goal is to keep inching those calories up and just build in muscle and putting yourself in a place where you have a lot of flexibility nutritionally. Okay, I think that was my question. How far can I keep inching?

Cause I am moved it up to 2,300. So I'll keep going a few more. Yes. Yeah, you'd be surprised. But there's an individual variance there, but I wouldn't be, I would expect based off of what you're telling me that we could probably get you around 2,500, 2,600 calories, comfortably.

Easy. Yeah, comfortably. I mean, okay, the one number I don't know is how's your movement throughout the day? Do you track steps or you have any idea about how much you move? You got three kids, I guarantee you something like crazy. I, not as much as you think, I'm a CPA, so I'm pretty much at my desk, but I did an average and I'm about 65 hundred.

Okay, so there's room to move more, okay? So I like to do this too, as I'm challenging clients like you who are a little nervous to keep moving the calories up in fear of the weight, I also sometimes will move steps up. So I might go, okay, Katherine, I'm gonna bump you up to 2,400 calories now, but now I want you to make sure

that every day you get 9,000 steps. And that becomes our goal. And then you then we get level there and I go, okay, cool, we're not getting any weight. I go, okay, now I want to push you to 25 or 2600 calories. And let's make sure we get 10,000 steps every day. And I kind of will stair step a little bit of movement with you.

So we don't see this major surplus or a swing in the weight that much. And there is room for you to be more active. Like you're only do, that's not bad. Like the average Americans like 3500. So you're doing better than the average person. But if you walked like 15 minutes for breakfast lunch and dinner, that would add a couple thousand steps easily. Yeah. That's a great goal or, or, you know, lunch break. And that's just good for health. Yeah. Okay. And then one more thing if you have a minute. Yeah.

Any suggestions on what program to run next? I think we have most of yours. Any suggestions on what program to run next? I think we have most of yours. You're on anabolic advanced, then you did aesthetic. I mean, I just started aesthetic. Okay, so that's a lot of volume. Okay, so armids are symmetry. Yeah, I would want you to do a scale back on volume, because you went from anabolic advanced to aesthetic. Esthetic is a lot of volume.

So at the end of that, you might, it's probably a good idea to scale the volume down to get the body to continue progress. So, and work on, you know, different planes of movement. I like performance. Yeah, I like performance. So, math performance or map symmetry would be a good follow-up. Okay, awesome. Well, thank you so much. You got it. Yeah, good job. Keep picking ass, huh? There you go. All right, goodbye. Okay, does anything illustrate illustrate, like what a position people are in. She's like, I'm stronger, I feel better. All the metrics that we talked about, I can't believe how much I'm eating.

I can't believe how much I'm eating. And it's a three pounds. I can, you know, three pounds on a scale. And she's like, I'm questioning whether or not I'm moving in the right direction. That is so sad. And also, keep you guys have heard me share this. I mean, this was the part I think I really was got a good grasp of like how easily

we can fluctuate three pounds. I mean, that's exactly three pounds, yeah. If you go from eating 1700 calories, let's say on normal and you're all the way up to 2200 calories and you're exercising, just the carbohydrate, sodium, and water intake from that will be, so there's a good chance, she's actually lost body fat. I think she did, and built muscle.

If she got stronger, like she said, and she just started strength training, like what she did, like 12 weeks ago, something like that. And if she's potentially eating three to 500 more calories every single day, she literally probably lost body fat, and she's in like the Goldilocks. She lost body fat, probably put on muscle, and is eating more than she ever has.

Like three pounds is so insignificant. I could drop that three pounds in one day. One day. Yeah, yeah. Cutter calories, cut back a little bit on some sodium, and that in 72 hours, all that weight would come right off. It's mostly water.

I'd just need a three pound breeder today, man. Yeah, yeah. Look, shit the whole thing out. If you like the show, head over to my We've come right off. It's mostly watered. I just needed a three pound breeder. Day. Yeah. It looks shit the whole thing out. If you like, if you like the show, head over to MindPumpFree.com and check out all of our free guides. They're free. They're awesome and they can help you with your fitness. You can also find us on Instagram. Justin is at MindPump Justin. I'm at MindPump to Stefano and Adam is at MindPump Adam.

Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com.

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