Mind Pump: Raw Fitness Truth - 219: Programming is Everything

Episode Date: January 14, 2016

If you are putting in the work at the gym and are not satisfied with your gains, then you need to look at your programming. So much of what is called programming today is just a bunch of exercises thrown together in a very unscientific manner. It is highly unlikely that you will ever get close to achieving your genetic muscle building or strength potential using these methods. Good programming understands how the body adapts and adjusts accordingly, minimizing plateaus and maximizing results. In this episode Sal, Adam & Justin break down proper programming. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpradio.com

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. I saw the sign, it opened up my eyes, I saw the sign. Yeah, yeah. That was probably the... What grade were we in? What grade grade is song of every year? What grade were we in?

What? Not happened? Yeah, I'm trying to remember. Oh, that was junior high for me. Yeah. Is that right Joe? That was junior high for me. I can't remember, I can't picture.

Yeah, I had to be junior high. Yeah, I was playing. But okay, oh, we're actually like freshman here. Guys, remember this, this is the sphere of honesty. There's no lying in here, okay? Raise your hand if you like, Jacea base. I mean, I play that song. I run a team fight. I'm just me and Adam. But then again, me and Adam are half high.

We're pretty, yeah, we like that kind of. It's funny. Someone told me the other day because that's, oh, listen to all kinds of music, okay? There's music I work out to. There's music I do cardio to. I got my cardio musical on. I'm training my client who's, he's gay. Good guy. Love him death. And he's listening to my music and I got my music music on I'm training my client who's he's gay good guy love him death and he's listening to my music and I got my music I train clients and he's like he goes you like you like a you like game music I like what if yeah, it's pretty funny what a day I said that to you. I'm like what are you talking about? I like you like me out. He's like it's game music. I said listen Don't fucking put your stamp on shit. Okay, it's a much. Like you guys already own the rainbow. Don't mushroom stamp this.

You guys already own the rainbow. Like now nobody can fucking like rainbow. There's a lot. I like the rainbow. This music is fine. It's not gay and he's like, yes it is. So he walks over to my phone. I'm not making this shit up right now.

There's this one song. I can't remember what the name of it is. But I got the song. I didn't get the album. I got the song because you listed the song. He's like, this is a sick dance song, right? The album it comes on. Not making this up. You got a picture of a dude in the album I got the song because you listen to the song like this is a sick dance song right the album It comes on not making this up. It's got a picture of a dude in the cowboy hat no shirt on and it says coming out And that's a duerless that's what you that's that you went over and that just so happened to be that song and he's like really

I'm like, damn it. So you like a secretly like I am gay except for the dick part I'm not cool with that. Like if I'm not gay, I've seen like a lot of glitter on you. Huh? Sometimes I wondered about that. You're gonna have a six year old daughter. Glitter way off. Glitter way off.

You know what's funny? You know what just came to me right now? This is crazy. So I've learned a lot from listening to you Adam. Things to do, things not to do. And you know, you put me in this, this interesting train of thought, I bet you, if you went to like a pool party

or something like that and you had glitter on and you were a dude and you were good looking and everything, I bet that would work. Oh, it's, hmm, not a bad tactic. You know what I'm saying? Not like a ton of glitter, but like strategically placed glitter. I bet would work.

Like what is that? You know what I'm saying? Modisco balls. It's it. This is go. It's go. You know, it's it's put glitter on your nuts. It's definitely a decent theory. We would have to put that to test though, because I haven't tried that.

Yeah. Yeah. Anytime I get caught with glitter on me, I get like the test. That's a strip club. Yeah. Yeah. Girls asking you like, why do you have glitter on you? Yeah, exactly.

She's like, honey, I was writing my unicorn earlier. Just when South couldn't get care. Oh, yeah, talks about unicorns. Me and Adam were out in the same gym today in the same gym. You know what though? We don't ever really work out together. Can I just tell you how excited Justin? Did you tell Justin about what's going on at Bernal? Bernal? Tell me shit. He even takes me all day, I was upset. The Bernal gold.

You know, come on, he's hanging out me sometimes. You guys are behind on the Marco Polo. I think I did the last two Marco Polos. I was like, Margot, Margot. Oh, you did? Yeah, yeah, you guys are behind on that. So Bernal is putting in Flet 4? Oh, no, 6 I think.

Really? Yeah. Six platforms with rubber plates. What? Yeah. Yes. And they're gonna let you drop the think. Really? Yeah. Six platforms with rubber plates. What? Yeah. Yes. And they're gonna let you like drop the weights. Yes, dude.

No, I'm not saying this because I have a massive ego. Gently, you know, squat it down like crickets. No, I'm gonna drop that shit. Yeah. I'm not saying this because I have a big ego, but I think Mind Pump is the reason why they did that. Do you know what I mean? Yeah.

I do. You know what I'm saying that? We've been getting tagged a lot on Instagram on like muscle building sites and stuff talking about like gut flora and inflammation and fasting for muscle. And people are tagging us and they're like, mine pumps it at first. It's not me getting a big head.

I love it. We're the ones driving it. Well, we did kind of call it like a year and a go. You know, listen, the stuff that we talk about is going to watch it start to slowly make its way in the fitness and they have to. You can't deny it now. There's there's too much. There's too much.

You can't deny it. Yeah, you can't use. There's too much. There's too much. That's very good right there. Actually, there's too much science coming out on it, man. You know, which reminds me of something that I want to talk about today. I don't know why which reminds me of something that I want to talk about today.

I don't know why that remind me of it, but I've noticed this, and I don't know if it's just because it's January or whatever, but I catch these, the people working out, got people, and when I say people, I'm talking about people that I know that work out. And I watch and kind of pay attention to their program that they do.

And it always seems to be the same. Somewhat are just with different, maybe machines mixed in. And there's a handful of things that just, or that stand out to me that I just, I'm floored by which one, and we mentioned this a little bit the other day, you know, if you're going to, if you're going to splits, which, tall eyes sometimes do a split because I'm bored, whatever I thought. So I get it. I do when I try and be Jean-Claude.

Yeah, right. What's that? When I try to lose muscle, that's when I do them. Anyway. Well, there's certain movements that just should not be in your program. And I see all this like poor program design. And I wanna walk up and ask everybody,

but it's not my style to do that. But I'm just, I'm dying to know like, who gave that to you? Who told you? That's a good way to grow muscle and fiction. Right. I don't know, man. What a great topic.

Because right now people are listening in the thinking, oh, you mean just the exercises you pick. That is, if, okay, programming, well, we're talking about right now people are listening and they're thinking, oh, you mean just the exercises you pick. That is, okay, programming, well, we're talking about right now is programming, okay. Which is different, that's the problem, is there a difference between picking different exercises every day and actually designing a program? So programming, think of a programming computer.

The ones and zeros are exercises and weight. How you put them together is your program. That's what makes the program work. This is how programming is for fitness, and this is where the expertise comes into play. This is the complicated part. The rest of it's actually pretty basic, but the putting it together aspect of it is very complex. And that's where you get a lot of the experience people with lots of knowledge can put together something with the same exercises as something else, but it'd be extremely effective. It's all about the programming.

And if you look at the things that you can manipulate to change or develop programming, the exercises that you do is like one tiny line. That's actually a very small part of it. There's a lot of other shit that goes underneath it when it comes to putting something together. Yeah, they all affect each other. I mean, to me, it reminds me a lot of a really good recipe. Everybody, there's good places now to look online where

you see allrespies.com or something like that, where everybody puts a rating for it. But the thing is it like it really all the ingredients are there but it's all in the measures and the amounts and the way you mix it and you know all these contributing factors how you know how long it's in the oven like blah blah blah same thing with fitness and programming. I mean it really just depends on the fitness professional. Let's put it together to make sure that they've accounted for all these variables and how they interact with each other. Right. And I think if you...

That's a great analogy. It's a great analogy. Because I'm thinking of my head right now. I'm thinking of like, you know, some people can just bake the shit out of a cake. And so everybody knows that eggs, flour, sugar, right? Some basic, right? Some people have flat cakes. But these guys, flat ass cakes,

shitty tasting cakes, chalky cakes, like it's not that simple. There's a way to put everything together. There's a way to mix it. That's a great analogy, because it is that way. And the problem is people think it is as simple as just baking a cake, which here's the recipe. Here's the things that you're supposed to use.

And so they just start putting it all together. And you know what, when you're done like that, if you just put eggs, flowers, sugar, everything to get on you, throw it in the oven, it's gonna turn out somewhat like a cake. You know, it'll be kind of like that. Well, most programs, I see they have the fucking egg shell in there, they have the box of flour with the flour.

That's, I mean, I'm not exaggerating, that's literally the difference. Let me give you an example. Okay, first of all, there's a lot of factors that go into program. Exercise is only one of them. How many reps you do, how you perform the reps, the me give you an example. Okay, first of all, there's a lot of factors that go into program. Exercise is only one of them. How many reps you do? How you perform the reps?

The intent of the repetitions. The order of the exercises. The order of the exercises on a week scale, on a month scale, and on a tri-month scale. The amount of weight that you lift. I don't know if I said that one already. Rest periods. I mean, I was going gonna say how fatigued you are after you go through this process.

So many factors and things that you can manipulate and put together, it's mind blowing, but that's what makes an effective routine. The exercises are just, the exercises are part of it, but that's the most basic, like everybody knows that. It's everything else that's difficult. Let me give you an example. So, you know, we talk a lot about, you know, programming like CrossFit programming and

programs like that where they take different aspects of fitness and they try and combine them all at once. When you understand how the human body adapts, you understand that you can't program that way. You can't program exercises that way. Like, if I want to exercises that way. If I want to give you more endurance and I want to give you more explosive power, what I'm not going to do is have you do, you know, Olympic lifts and then do long distance run and come back and do more Olympic lifts and then do another longer distance run.

Because we're not getting what we want, what we want. All we're doing is getting endurance. You're just doing survival mode. Right. The way you would do that, the programming aspect of it is I would have specific workouts where you're just focused on power and we're not trying to get fatigued.

Then we would have specific workouts measuring, focusing on endurance. It's not only measurable, but the body works. It adapts and works that way. And in order to get the body to do what it wants, you have to understand how it reacts and adapts. If we had unlimited, you know, recovery ability, unlimited ability for our bodies to, you know, change and a crew damage, then it would be easy.

I would just literally take everything I want, put it all in one six hour workout and do it every single day, and I'd be a machine. Well, this is the big problem that I had with running bootcamps. You know, I run, I ran bootcamps for many years all over the Bay Area. And the part that I had such a hard time not, for a trainer, it was a great business move, right? I could get all these people into one class or one group

and charge them a very minimal monthly rate. And I only got to spend an hour working at a training them and I can do 20 to 50 people at one time and make a lot of money. So financially and business-wise, it's like this great move and a lot of trainers kind of evolve that way. You start off with like, you know, private sessions and you realize, hey, if I start grouping

all these people together, you know, maybe it's a good idea of business wise, but it would just eat away at me inside because I'm looking at all these people and I'm like, man, maybe three or five of these people, this fits what I'm just doing right now really well, you know, for what their goals are and what we're doing today. And then I look at all the rest of it, I'm like, God, I should be doing this with him. She should be doing this. And you just can't quite do that.

I don't care how great of a trainer are. You can't take a group setting and you can't implement all these ideal, you know, modalities for each individual person based off of their goals. And that's where, for me, I couldn't do it anymore. I couldn't do it anymore regardless of the money and stuff like that. I said, it's driving me nuts because it's not good program. And I feel like two people are, they decided, this is great topic for January 2.

I'm thinking about this because you have so many people right now that are rushing to the gym or wherever it is that they're gonna get their fitness on. And they all kind of have this vague goal. And I feel like establishing your goal is the first step. You gotta really understand your goal. Well, you can't write a program for something you don't know what your goal is.

Exactly, and I think the reason why so many of these like group classes and and cross fits and boot camps and type of a mentality are successful is because a lot of people are unsure of that. You know, they don't know how to define their goal. They just say, I want to get in shape. Well, I just have to, yeah, I just have to get to the gym. Yeah, and I want to get in shape. And that's the argument is that, well, yeah, you couldn't run a boot camp. You could run cross and you can get in shape but you most people if they really were to dissect their goals most people have more specific goals than just getting in shape they have a part of their body they want to focus on or they want they want to look a certain shape

or they want to look a certain way or they want to perform a certain way and when you have specific goals like that that's where this the program designs come so important and all these group type of training because that's the part that's why the program decides to come so important and all these group type of training, cause that's the part, that's why there will never, ever, ever, ever, ever, ever, ever be group training that will ever trump individualize. It's, it'll never, it'll never, it'll never. I tell you what, when it comes to, you know,

being a personal trainer, good trainers, they understand biomechanics, they understand proper form and technique, they understand muscle recruitment patterns, they understand how to correct, you know, imbalances. That's a good trainer. The best trainers know that, and they also understand specific programming.

Specific programming is a very, it's much more rare than a great trainer who knows how to, for example, correct muscle and balances. And that's already rare. You know, it's already difficult to find a trick, go into walking a gym, pick one random person and, you know, have them be able to do a proper assessment, correct, and balances and, you know, understand muscle recruitment patterns.

That's already relatively rare. But to find one that understands proper programming is very difficult because their idea of programming usually is this group of exercises works of programming usually is this group of exercises works this muscle group, this group of exercises works this muscle group, and so on. And then they just say, well, we're going to work this muscle. I'm going to pick from these, this category of exercises. Right. They don't understand. Well, they don't understand the rest of it. That that reminds me of a post that we just commented on recently where somebody talked about, you know, hip thrust being a worthless exercise, you

know, and I got the angle they were coming from because they're, you know, some girl is showing it to, you know, work your butt. And we all know that, you know, deadlifting or squatting is by far superior for working the butt or training, building the butt, then some simple hip thrust. But, you know, I utilize that a lot with clients that have a really hard time engaging their butt because they're so quad dominant, they have a hard time getting that post-ear chain involved. So it's a great movement like that for the whole mind muscle connection concept. That's good.

End of range of motion resistance, you get to squeeze the glutes, boom, I can feel them. Exactly. I'll sometimes use that to pre-exhaust somebody's glutes before they go into squats so they've got that, they know where they're supposed to feel it when they get into their squats That's a type of program design that's a wit that's a time where and that's why it's hard to say if you saw a trainer doing that You'd be like, oh, I can't believe he's doing that with her well. You don't know what the fuck I'm doing How do you know that my client has no has no idea how to activate their glutes and they're constantly Pushing off with their quads and the ball their feet when they're actually doing their squats. Well, programming is the reason why maps and a ball

that has been so successful. This is why people are seeing ridiculous results doing it is because of the programming because the exercises in there, they're not like new and invented exercises. It's because it's a very specific and targeted formula. It's the formula, it's the formula. And if they think and check this out,

we have a lot of people now enrolled in the program. If you think that's the programming and that was amazing You just wait to you see what's coming. Oh, yeah, we it was I felt I feel like this is like when Steve Jobs, you know, unvealed the iPhone or something like that like the engineering basically that went into it You saw the computer you saw the Mac computer. It's cool. It's cool. The iPhone is the shit. Yeah, change everything. You can do this. But yeah, when it comes to good programming, the way you feel is so different. Like if you just work out, you're new, it's January, you just started going to the gym and you work out in a group class or you do it on your own, you're probably aiming to feel fatigue, tired, exhausted, and

sore. So you're probably leaving and saying, oh, fuck, man, that was such a hard workout. That was a good workout because a lot of people will take anime to get sore everywhere. Yeah, people take hard and they think that's good. Like, oh, my God, I can barely walk. I just started my workout. It's going to be so awesome. That's incorrect. That's not what you should aim for. Good programming. You should actually feel good and energized after the workout and the day after the workout. A little bit of soreness will be there, probably. But you'll feel good, like you'll know right away,

like wow, I feel really good. Yeah, like charged. We actually had someone make a comment about that exact same thing. And this was a young lady on the forum who was following the program. Right, right. And she, she was all confused

because she wouldn't feel killed. Dude, she's experienced. She's been working out for a while. She lives away, so she kind of knows what she's doing. She did the program, she goes on the forum after the first workout and goes, um, she's, I'm a little confused. She's like, I'm hoping I did this right,

but I feel, I don't really feel like it was that hard. I feel like it could have done more. I feel like I could have done more. I felt a lot of energy afterwards, so, you know, because she's like, could have done more. I feel like I could have done more. I felt a lot of energy afterwards, so she's like, I'm not wasted. And so of course everybody on the forums, like no, no, no, no, just chill out,

wait, see what happens, whatever. Second week in PR, she PR'd on, I think two exercises of all time, like lifted more than she'd ever lift before. Second week. So it just goes the show. So how many times I've heard of this? She was like a 13-year story.

13 years, I think she's 13 or 15 years. She's been left there a long time. Yeah, a long time she's been left there. Proper programming is extremely rare, but you know when you have it. Well, I think a lot of people think that they need to add some sort of conditioning element. If they're trying to strengthen, you know,

they feel they need to cut rest periods, you know, they got to make it harder and more intense by doing that. But what are you really training your body to adapt to at that point? You're taking away from the process of trying to work on these strength training exercises. Now you're flooding the system, telling it now we got to adapt to conditioning endurance elements. And now I have all that sort of convoluting everything. Right, because if you were going to do conditioning, you would do it in its own phase.

That's it. You would do it targeted with the proper program. Yeah, unless that's the goal the target is muscle conditioning. Right, right. And that's what I'm saying. That's your goal. Then you do have specific and targeted programming for that particular goal. That's the way you got to look at it when you're designing your workout and when you're looking at your workout, you want to think what your goals are and then you want to take your goals and you want to break them down into smaller goals and take those goals and break

them into smaller goals and then specifically target those small goals. Because if you hit those goals individually, if you focus on individual parts of adaptation with the body, then you're going to get the big picture. Everything's going to come together. That's the best way to put things together. I bring that up just because I know it's not just cross, it's curves, it's a lot of these things they do, they do the circuits and it's great. Initially, your body's adapted to this new thing, but then that's what it is from then on out.

And then people get really frustrated because nothing's changing. Well, I had a guy come up to me in class here that recently, I don't want to theory, and he tells me, this man had him ever been doing this for like a year. And I don't get it. Like I'm freaking balls the wall on him in here.

I come consistently four or five times a week. I eat pretty good and so at that. And you know, I want to look like you. How do I look like you? And I said, well, dude, do you ever see me in here? I don't train that way. You could probably kick my ass up and down this floor in here. I mean, if I got on that rower with you,

I got on that treadmill, I got on those, you would smoke me. Because, but that's not my goal. My goal isn't to say I'm the best at orange theory. My goal was to look a certain way. Of course, performance, manners, and flexibility and things like that and being functional. But ultimately, I'm trying to build a physique. I'm trying to look a certain way. So my program is very specific.

Very specific. Yeah, very specific. It's nothing like maybe there's a handful of these movements that you do and I do, but I perform them completely different. You guys do that in this circuit manner where you're trying to burn as many calories and it's all endurance and stamina type base where my workouts are, depending on where I'm in my program,

strength based or power based or hypertrophy based. It's always changing and it's always changing based off of what my goals are aesthetically since that's how I'm driven aesthetically. So, you gotta keep that in mind, but you can't beat yourself up either. I mean, you're busting out, you're great at this class, but if your goals were different,

then you probably should visit that. If you want to promote change, you gotta do something different. I mean, it's a pretty logical thing to think about. But yeah, there's a very specific, so the adaptation process, right? We usually like to think of it as more of a three to four, or maybe five week process.

So allow yourself to adapt to that, and then right before you get to that point where the plateau happens, like you're changing it up and keeping it fresh. And when you do it that way, you also have the added benefit of not getting bored. Yeah. Well, because you're focused on a specific target and a specific goal, like I'm focusing on the next three weeks on, you know, maximal strength, or okay, the next three weeks, I'm or the next three weeks and focusing on explosive power or whatever.

You're training for a specific goal, you're seeing numbers move, you're seeing yourself progress, it's very targeted, very specific, then you switch to something else, ask different demands upon the body, but train with targeted programming and watch your body change again. And then you go through four or five of these,

these targeted programs, and then you can cycle back around. And you know what ends up happening? Each time you do that, it's like a step ladder. It's like a step ladder, each time. It's almost, I used to call this the principle of perpetual progress, okay, ppp. Pupipip I didn't trademark that because it's kind of hard to say three times fast, but now of course you're not going to progress perpetually. That's impossible. I wish it were possible. However, many of us, including those of us who've been training for, you know,

a decade or longer who really know what we're doing, there's still more that we can get out of our bodies. There's always a little bit that you can kind of squeeze out. And I've never met anybody or I've met very few people that have really met their genetic potential because there's a lot of limiting factors. And one of them is programming. It just is. Well, it's probably one of the biggest.

Let's be honest, there's, and I want to elaborate a little bit on what Justin said because I think it's an important topic inside of this topic, which is, you know, finding that sweet spot of adaption and plateau. You know, and, you know, to me, that's what we're searching for. We're always trying to get to the point where you feel the body adapt and kind of figured out, but not to the point where it's figured out so well that you're not seeing any progress or change anymore.

So that's not that easy. That's not just as simple as saying, okay, well then what's the, how many weeks should you do this? Especially once you get good at it. You know, you don't want to switch over, right? That as you started to figure it out. That to me, that is the biggest point to make is we all, we all liked it. And I've said this before, we all love to do exercises that we're good at Let's and even and the ones that were not good at that we're focusing on

Where the goal is to get better at it, right? And then the hardest thing to do but the best thing to do is right as you are starting to good at it is the transition out of it Because that's what's what's happened is the body is how now becoming adapted? So you are getting some new muscle that you've built and you're getting used to this movement and just before gets the point where the body is no longer responding or growing or changing from it, you're on to the next. That's tough to do. One flag for me is when I'm training and I hit a PR. If I hit a PR in a lift, and that's because I'm really performance oriented, but when

I hit a PR, I know immediately that the following week is going to be changed. My program is gonna be changed. My target will be changed because if I continue to push for more and more PRs, if I get excited, like, oh, I lifted more than I ever have before. So if you get hurt. Then you hurt yourself or you plateau,

oh, you go backwards. I'll end up going backwards. I've done it millions of times. So I did. I'll hit a new deadlift record for myself, and I said this a million times, I train people better than I train myself because inside my brain I have ego and stupid.

So I go in and I'm like, fuck it, I'm gonna go for it again, I feel good. I know I can break it by five pounds. I don't, I either hit the same weight or less, and then the following week I'm weaker. Well, because I more did it. Let's be honest, you say that we're all like that because we're always flirting with the boundaries.

When you're training a client, you kind of know the rules and regardless of what they want to do, you're directing it. And so you know, like, you know, I'm sure they might have been able to get away with another week or two doing that, but I know it's best for us to transition. Where when it's ourselves,

you're always flirting with those boundaries. And I don't know how many times I've done exactly which was what you just said is I Hit a PR then I'm like I just want to try one more. I know I could do that. I want to that what that came up so easy I want to do it one more time and then what ends up happening is you know the second or third time that I made that attempt after I hit that PR Now I'm doing 30 to 50 pounds less on that and I'm seeing myself regress. And a lot of it's due to just the little bit of overtraining that way or inflammation that I got going on, my body needs to de-load and I need to go the other direction.

But. You need to change the program. Yeah, it's hard to do that. How about when clients are sick and they're like, hey, should I work out today? I kind of feel like I'm, and I'll be like, no, you need to rest, give your body time.

Never do I fucking do that. Yeah. Oh, every time, man, I'm like, I'm feeling kind of sick. And my client's like, you should probably not work out. And I'll be like, yeah, I probably shouldn't, but in my mind, I know, when you leave, I'm do that? Yeah. Oh, every time, man, I'm like, I'm feeling kind of sick. My client's like, you should probably not work out. And I'll be like, yeah, I probably shouldn't, but in my mind, I know, when you leave, I'm gonna take some caffeine, I'm gonna fucking get at it.

Dude, that's why, like, I mean, nurses, doctors, they're the worst patients. Yeah. Yeah, and they've all said that. The wife says it all the time. She's the worst patient. Oh my gosh, she's sick. There isn't a single time, I didn't tweak something

in my body where it was, I couldn't have prevented it prevented it it wasn't like I'm like oh my god. I don't know where it's always like boom Oh, fuck I knew that wasn't happened Yeah, I know yeah, it's every Exactly what's going down. I also feel like that's also what makes you makes us good trainers to though because we're always Pushing those boundaries so to give us that feedback so that makes us better with our people, I feel like we got to try it out. Well, yeah, right? We know this is the real thumb here, but maybe I'm an exception.

Let me see. Nope. I'm not. Yeah, you know, here's an example. Rule of supply. Something just popped in my head with poor programming. I saw someone do this at the gym the other day. They were doing barbell squats,

and then in between barbell squats. Deadlifting. No, no, no, no, that would be horrible too. But in between barbell squats, they do the squats, then they'd immediately go and do planks or some other core exercise. So they're obviously feeling like, I'm going to, you know, I'm gonna, instead of resting,

I'm gonna work my core because that's a weakness. So I'm resting while I'm doing my core. That is horrible, horrible programming. And I have my finger in there, you can't see it, but I'm doing this my core because that's a weakness. So I'm resting while I'm doing my core. That is horrible, horrible programming. And I have my waving my finger in there. You can't see it, but I'm doing this weird thing right now. Oh no, no, no, no, no, no, no, no, no, no, no, no, no, no, no. Now that's a very easy example for me to explain. That's why I picked it because there's much more,

you know, there's lots of examples that are much, much, much harder, much more subtle. Here's an easy one because you don't want to fatigue your core when you're doing a barbell squat. Yeah, yeah, that's the worst, yeah. That's the worst thing because you don't want to fatigue your core when you're doing a barbell squat. Yeah, that's the worst. That's the worst thing you could possibly do. Even if you're wearing a belt, that's still a bad idea. That'd be like, honey, I want you to take all the air out of the front left tire and I'm not going to wear my seat belt to go as fast as possible

because that's a good combination of things to do. It's almost like that. Like you don't combine squats and some kind of core exercise in between. Well, I was just, but that's an example. Just like the dead left team squatting then dead lifting is a bad idea too. I know. Because you, and let's explain that. I'll do that all the time.

Those muscles are so, the first lift, the squat is such a big compound gross movement. Super demanding. Super soft. Very demanding. And let's be honest, the transverse abdominis is the is the support system for that So for you to turn around and do an exercise like a like a plank like you said or another deadlift That's like it's going to fatigue that foundation and then turn right back around and then go right back into a squat You're gonna have awesome performance

And even if you could do it to me, it's like okay Well, then you would be able to do it that much better and probably even progress more or be able to lift heavier weight, had you not been super-centred that. So what are you really getting out of doing that other exercise with it? And here's a little bit of the nuance of programming, okay? You don't, you typically don't wanna combine squats

and deadlifts on the same day, typically. If you do, there's a specific way to do it, but definitely not together, like one after the other. But check this out. Squatting and then going to deadlifting, bad programming, deadlifting and then going to do it, but definitely not together, like one after the other, but check this out. Squatting and then going to deadlifting, bad programming, deadlifting and then going to squatting, worse programming. Just to give you an example, same combination of exercises,

but doing one before the other is even worse than doing the other. That's a great example. If you were gonna do a deadlift and a squat, you squat first and then you deadlift first. Right, because the last thing you wanna do is really fatigue that lumbar spine I know and then go to squat. It's like you when guys do back and buys is a combination for their split

And then they're going over there and they're doing all kinds of bicep curls Then you're gonna go over and do like a row or do it. Oh, they do the biceps first. Yeah. Yeah, yeah Yeah, exactly. Yeah, that's an easy one too, but that's exactly it is But you see that all the time right you see people doing that and it's like establishing that movement and that recruitment And then then you take that into the road and you're trying to recruit. Yeah. And that and talk about that's how you that's how you have a hard time engaging what you're supposed to because you've already fried the secondary muscles that are that are starting that movement and now they can't even firecrub correctly.

You know what I really love right now. It's like our listeners are becoming so ridiculously informed like they're in tune to our minds. They're becoming informed way more than the typical fitness consumer needs to be, you know, informed. They don't need all this information. Why they're all gonna be badass, bro. But here's the thing. I know this right now, some of them listening right now

are looking at their program or looking at a popular fitness celebrities program and going breaking it down. Yeah, and they're going, oh shit. All they do, all they're doing is giving me a bunch of like exercise deadlift in the squad Yeah, right there. Yeah, or all they're doing is giving me a bunch of chest exercises I don't understand what's the programming. Why is that order? Why is that exercise order so important? Why what's the tempo? What's the rest? What side? Chest press bro, and then you get into the fly right after that. Yeah, exactly

We're gonna make a bunch of bunch of asshole fans and then you get into the fly right after that. Yeah, exactly. Boom. We're gonna make a bunch of asshole fans. It's going 17 year old kid going on that some celebrity thing, like you're programming sucks. Yeah. Here's a tag in my pocket at the end of the day. Yeah, loser. I mean, I did this post.

You guys saw this in the form and it was just happened to be on my mind recently. I did two posts the other night, right? I did the first and one about the epidemic that's in the bodybuilding industry right now. It's extremely popular right now for this to happen. Guy gets involved in body, guy or girl, bikini and athlete. They get involved and their coach, they hire coach,

like 99% of them all have coaches. The hire coach, they get some generic program. But it doesn't always mean a trainer, am I correct? Well, that's where I'm going here. It's like nine times of a 10, not a trainer. Okay. So they, it's just a coach in this coach, you know, their experiences, their pro, or they, you know, have been competing for a long time, or their uncle or brother did, or whatever. And they hand these programs out. And then this person goes and gets in phenomenal shape, goes and wins the show and looks great. And

then now everyone's asking them for information. And they see this opportunity like, wow, I wasn't really into being a personal trainer, but shit, I got all these people asking. Now I'm going to be a coach. Now I'm going to be a coach and I'll just basically show them and teach them what I learned from my. You have them, my carbon copy. Dude, it is like this, it is ridiculous to me. And I love when I run into somebody who's got some coaches, coaches, coach, you know,

and then they go and they show me what they're doing. And I'm like, well, how come you're doing that? Like, I don't know, he just told me this is what I have to do from this week to this week. And then, well, why though? I mean, what did you tell him your goals or what you're trying to do? Or what do they see that's wrong with you?

Why would we do that? Like, I don't know, that's what I'm supposed to do. That's what he had me do, and that's what I saw. So-and-so, and they got in great shape doing that. I'm like, oh my, dude, it's ridiculous. Bro, it's like the forum, I think she weighed 130, 140 pounds. She got some coaching from some fitness person, I want to say their name.

And he sent her a carbon copy workout and told her to eat, you know, what you see 50, it was like 240 grams of protein. Oh my god. So ridiculous. For a hundred and like 30 pound, I think she's 130 pounds. What the fuck? I don't eat that much protein. You saw the other post on the forum, right? With the whole, the whole salad, right? Some, some key things with that. So I, I got tea the first time. So I went and talked to a bunch of coaches in the area before I decided to do this. I thought, okay, just because I'm a personal trainer of all this experience, I've never competed.

So I'm gonna search out what I would have thought were experts in the field. And things just didn't seem really fishy to me when I started asking nutrition and program design type question, I'm like, well, that's okay. And I'm at one day of install and I'm not gonna put anybody on blast on this radio show right now

But what I will tell you I remember when I when I told him that he was asked Well, what do you kind of eat? I was gonna go through a meal plan this and then you know that I know I'm gonna go here and I get the salad And I put this in a Chew to salad dude. He eats salads There's no macros in a salad. I'm gonna tell you. Yeah, he's like what are you doing? What are you doing that for dude? And I'm'm like, well, what is the protein in salad? Whoever this is, that was a great impression. How does this look like?

You need to, they totally own that. They did it just like that bro, and made fun of me. And the best was I didn't fire back or talk shit. I just kind of took it and thought to myself like, whoa. This is, this is really bad. I just got made fun of for doing something really healthy. Yeah, you just got pumped fun of for doing something really healthy. Yeah Yeah, and I happen to be with them with them are the coach and you know three or four of their athletes And they all kind of laughed and chuckled at me and I was like oh wow these guys are all idiots

Nobody really understands like there's there's a hole their side to this other than just getting hell a shred of lean Super rib like how about the health benefits of what I want to eat something like that? You know, it's health. Yeah. Yeah. Is that a bicep or something? Like a bicep? To work. It's funny. You called them a lady. It's I have a friend of mine who listens to the show and she's a huge fan. She's been listening now. She's listening almost every episode now. And she's like sometimes you guys sound a little arrogant and

Ladies ladies and gentlemen. I'm gonna get serious We're not calling people idiots because we're arrogant. We're calling people idiots because they're idiots There's a lot of fucking idiots in the in the in the social media fitness world and the coach fitness world Unfortunate and I'm true and I listen I don't mean their idiots because they don't know fitness no because they're that would make them ignorant They're idiots because they're actually really stupid too like there's not a lot of shit that they know and these are the These are these people shouldn't design anything let alone a friend no defend their idiocy Did now that it's scary to me it's really I'm glad I'm glad you brought that up because there has been a couple people that have said that we come off that way a little bit

Oh, you heard your couple people yeah, I'm sorry I've heard someone say that and here's the thing like if we off that way a little bit. Oh, you heard a couple of people talking. Yeah, I'm sorry. I've heard someone say that. And here's the thing, if we talk that way about some, because you will not hear me, there's a lot of people that they get a lot of learning to do, and they're on their journey of being a better trainer, you will never hear me talk about that, especially when they're in the process of growing and learning,

and they meet somebody like the gentleman that are in their room with me, and they actually ask questions, and they listen to my and pump pump and they're trying to grow and they're like, I'm not gonna pump, what I am gonna pump, so if you punk me about something that I know a lot more than you do about and you don't know that,

then I'm gonna call you an idiot because yeah, and that's when you hear us. That's literally what happens. And that's exactly. It's the only time that we come across that way. It's the only time I would ever refer to someone as an idiot is if I have been insulted by somebody who doesn't realize.

It's actual fact checking. Yeah, I know a shit ton more about what you are making fun of me about right now. And you have no idea. You have no idea that I know that. And that's the situation I'm talking about right now is that I would circle around these guys with program design and nutrition.

And then they're making fun of me because I'm telling them how I eat and I'm thinking Whoa, this is a fucking problem because we're talking to somebody right now who's got hundreds of people underneath them and is not seeking new information Yeah, like whoa, do you like okay? Yeah, maybe I'll stop eating salads. Hey, I'll talk to you guys later. See you So like well, I'm gonna go on my pump and call these guys idiots now. And that's how that plays out. It's not, you know, it's literally not like we just go around and we pick in which back again, and this will be the fourth time I've said this on on my pump. We are not out here to go pick on all these people because we get tagged all the time on social media. We like the tags we look at them. We talk about it, but we're not trying to bully any more. No,

and there is, there's a lot and it's becoming more popular right now. It seems like a little bit of a trend. It is. In fact, I don't even know what it means, right? The calling out potatoes, they call it potatoes. So potato is that? Potatoes internet slaying for retarded. Oh, is that what that means? Yeah. Yeah. Potato retarded. Yeah, I'm not gonna use that. Okay. Yeah. So I see that. That just showed you all just a retarded. I don't even. Yeah. It's better. Well, so that's that just show you all just a retard. I don't even. Yeah, it's better. Well, so that's that. So that's better.

Potato's so PC fuck that. There's a big trend right now going around on people on people doing that. And you know, to each their own, if that he or she is making a business out of doing that, it could let's be honest to what that reminds me of. It reminds me of like Jerry Springer. You know, they're in the business of finding drama, finding a bunch of red nicks that live in a trailer and beat each other and then putting it on television and then doing this or finding all these little nuances and these

programs and people are are doing all this bullshit with photoshopping and then punking them and making this big old, you know, drama. You know what though? It is a little bit of a check and balance though. I part of me doesn't like it because of the bullying and part of me is like, you know what? There needs to be a check and balance.. Part of me doesn't like it because of the bullying and part of me's like, you know what, there needs to be a check and balance. Well, let the mash it out.

I'll watch. This is where I'm heading with this, is I'm not gonna, I would not talk down that procedure, that you're, I think that's okay. That's just not us though. Yeah, it's not what we're about. That's not our cause. It is exactly, we are not here to call people idiots,

we're not here to punk people. And if we do come off that way, let me tell you, it's justified. If I call someone an idiot, it's not because I'm just I'm but hurt or they hurt my feelings. It's like, no, it's the challenge. No, they're stupid. If I call you stupid, you're stupid. That's just that's just it. It's not an arrogant thing. If CrossFit, if CrossFit decided, hey, we're going to eliminate like these flaws that like, you know, we've brought up multiple times. They they institute that. I'm going to be the first supporter.

You know what I mean? And that's hard for me to say. Oh, I agree. But sound I went to a crossfit bar, Stan. Yeah. We didn't work out. We're not frenzy more. No, no, no, we didn't work out in there.

We didn't work out. Our good friend, Ronnie. Yes. Oh, you went to Ronnie? Yeah. We went to Ronnie. Oh, good. Yeah, it was hard.

And how's he? And let me tell you guys, as much shit we talk about Crossfit, Ronnie is a good trainer. Dude, he was to Ronnie's. Yeah, we went to and how he did and let me tell you guys as much shit we talk about CrossFit. Ronnie is a good trainer. Dude, he was always a good trainer though. He's a great trainer. No, he's just a good trainer. No, the shit we would love to have him on the show. And I'm talking about it here so we get a little pressure. We're gonna send this episode. Yeah, but because he's a smart dude knows a shit. He's charismatic. I think he'd be fun to have on and talk shit

and and poke at it'd be fun to poke at him. Yeah, it would. so yeah, we're not like we're not we're not that like that way and I feel like I have heard from a Few people I think it's important that we address that and we point out well It's the checks and balances. This is the thing like I don't like bullying but These are people that are influencing lots of people some of these pages have millions of followers There's lots of kids following this advice. Some of it's borderline dangerous, a lot of it's just wasted your time, fitness advice. You know, they're selling, I got tagged on a fucking cream the other day that you rub on for the pump

because it, you know, rub it on your bicep for a better bicep pump. And, you know, someone tagged me, he's like, oh, you know, check this out, what do you think? I'm like, it's, you know, I had to say, like, it's fucking bullshit. There has to be some checks and balances because people are wasting their money and potentially getting injured or sick, like the girl who, you know, was eating 240 grams of protein a day.

It's, it's, that's, that's okay with me. It's okay with those checks and balances because there are none. They got away with it for two fucking long. And now it's time. I think now the internet's gonna start hitting them back a little bit. And that's fine with me. So don't get our don't get our cocks confused with cocky That's right. That's true. I like that and with that Please subscribe to mine pump leave us a five star in your gut in the butt thing and a review Thank you for listening to mine pump for more information about this show and to get valuable free resources from Sal, Adam and Justin, visit us at www.minepumpradio.com.

Until next time, this is MindPump.