Mind Pump: Raw Fitness Truth - 225: Proprioception is Hot!

Episode Date: January 25, 2016

Proprioception... the awareness of your body in space. Why is this so important, especially if your goal is to build muscle and look good? Sal, Adam & Justin give you the goods on why proprioception can help you overcome plateaus, avoid injury and build more muscle. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpradio.com

Hey guys, the next video is out now. Aggressive. It's the four pillars of performance. I'm kidding. It's like the apocalypse. I'm getting aggressive. We break it down. Small aggressive.

MinePumperRadio.com, click on the green button. Watch us explain what the four main pillars of performance are all about. If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. This episode right now is a little bit,

what's the word? Tainted? No, not tainted, but you know, in this urgent. Messy and beautiful. This is an urgent episode. We have to spit this episode out quickly because Justin has to take a shit. We don't want him to.

Hey, did you guys get to fall in the soil, my seat? Did you see the picture I sent you guys? Of what? The toilet seat? Yes. Okay, so this is my roommate, right? Okay, I've only caught him three times that I've actually caught this.

Now I know that he does this, but you don't always get to see it. So I come home and I open up my downstairs bathroom and it looks like a gas station. And what I mean, the toilet seat has got like, you know, homemade a gasket all the way around. Yeah, he puts a camera on the toilet there. Yeah, he writes wraps it around the toilet seat. Yeah, because he doesn't like his ass to get cold at home. Now the funny part is just like hover. Yeah, the funny part is, it's just like hover. Yeah, the funny part is Katrina is his best friend,

so she's known about this for a very long time, but the way it came out was he always clogs the fucking toilet. And so it's like, dude, are you taking these massive shits, bro? What's going on there? I feel like we're just overflowing him under the bus. Well, he just uses like a half a roll of toilet paper every time he goes to the bathroom.

And then you make fun of me having a hair on my ass, but let me tell you something. It's always warm. I'm a shit based on all that. There's never a cold time for me. My ass is full of jacket on that ass. I'd like to, before we continue comment on the frasoleness of Doug, this poor guy's been working so hard.

He looks like, he's probably making me taz like, yeah, I'm getting tired. 20 blood shut veins going through his eyes He's he's you're totally functioning on adrenaline right now like a hundred percent I'm here dog. Are you still doing cocaine? Look at the air look at his hair in the back of the Sticking up. Yeah, that's also a long way out. We're right in the middle of a launch. I'm trying to get everybody to go to a game

and go mess around for a little bit. So I just ran down here, took a shower, I hadn't taken one for like two days. For reals? For reals? Two full days of no-showering? Yeah. That's legit.

That's legit. It's gonna go three sometimes. Really? It's hot though, because it builds up the essence. You know what I mean? You would like that you hit me fun. It's an animalistic. It's animalistic, yeah. It You would like that you hit me fun. It's animalistic. It's so hot that you don't shout out.

Farimones in the air. You know you walk in the house you're like, is there an animal in here? You're like, of course there is. You're animal. You're filthy. What was that thing that you sent us earlier that you wanted to? Oh, the Twitter, I mean, yeah, so the newest technology that they're working on right now is the ability to read and figure out sarcasm. Like from text, do you mean? Yeah, from text, from tweeting and from social media content for them to be able to go.

And they said because of Twitter and because it's a running feed like that and they can go back and see conversations that there's all these, they actually wrote a code for it because there's patterns in the way, I don't know, the punctuation and the patterns of what type of verbiage people use when they're being so fast. So it's going to pick up sarcasm or you have to use a font or something so that you're showing it.

No, no, no, no, it's going to pick it up. Oh, really? And I think it's going to naturally, you know, I don't know if they speculated on how they would demonstrate it as sarcastic whether it would color it. Yeah, and well now AI has everything. You know that right. We're going to have sarcastic robots. Come on.

And we still can't sleep with them. Well, exactly. Good job, sir. You're going to have to do this backwards. Hey, go clean that window over there. Go clean that window. That's like fucking robots. And then when you have sex with them,

like, you're penis is small. You're gonna be a fucker. Dog and chick. That's not why I bought you. Who programmed this thing? Send them back. Well, good luck, man. I mean, like for me, for example,

you guys have seen my text. You guys only know I'm being sarcastic, because if it's not sarcasm, then you're probably, then I'm obviously the worst human in the world. Well, that's the one. That's, yeah. Well, you know, what if you, what if you are? So, I think, and they said, I think on the,

the, it said like 80, 80 or 85% accurate or whatever. So, there's obviously room for air, you know, there's some people that are just an asshole. They're not being sarcastic at all, right? So, how do you, you know, how does it decipher from that? So, I think that'll be kind of, I don't know, but I like having people guess like, or think. Absolutely. That's that? So I think that'll be kind of I don't know, but I like having people guess like or think Absolutely. That's how I think that's part of it

Part of the fun of the sarcasm is that throw it out there and say something like that and see how many morons actually You think you're being serious No, dude. I'm really not that big of a dick. You actually thought it was, you know half of its baiting people Yeah, I always try to be a dick, you know what I mean? It's good times. It comes natural. I wanted to talk about a facet of fitness performance that we brought up a couple times in the past, and I've gotten questions on. What's up? We use the word proprioception.

I'm glad you brought this up because I feel like we have dropped it a few times, and if you don't know what the fuck that means, that sounds really confusing. Right, it's a big word. It's got, it's kind of the scientific term for, you know, being able to move. What is it awareness and space?

I guess is how you define it. Yeah, knowing where your body is. How you orientate, yeah, as far as like your body in that space. Yeah, so I thought of an extreme kind of an extreme example of like ridiculous proprioception. Like an athlete that demonstrates the ability to figure skater, figure skater, diver or a gymnast, you know, they can flip in the air and land on their feet or they can grab a

bar and manipulate their body and always end up in the right position. High beam. What's that one event where yeah, they're flipping on this like beam? Oh, the horse. Balance beam. Balance beam. Thank you. I dug me that pretty fast. Yeah. Yeah I've done the high beam before We get blaze and go um, but yeah, it's knowing where your body is in space and then be able to move and apply I guess strength in these different uh different positions and really there's a predictive element there, right?

Because it's a patterning. So what you're doing is you're training your body to adapt to these movements. So that way, you know, repetitively, you do these over and over consistently, you're gonna get the same results. So that way I can train my body to react appropriately and we, you know, have strength in that movement.

Well, I think a lot of people don't realize the ridiculous and immense calculations that happen in the brain every time your body tries to predict where it's going to land or move or needs to position itself. Like the math involved is ridiculous. And I'll give you an example. If I were to throw a baseball at you and I throw something at you and you were to catch it, your brain has to calculate where that ball is going to go before you can grab it and how hard you need to squeeze it to catch the ball.

And there's lots of math that goes into this. There's lots of calculations that go into this that we completely take for granted. Well, a lot of proprioception is that skill, it's practicing that skill. And if you don't have it but you have lots of strength and you're very fit but you don't have good proprioception, then the strength is almost useless. Well, especially in sports. Think of somebody who can't throw a baseball in a baby.

I visualize this big clunky goofy guy, stumbling over his feet that's got this crazy strength. He could pick a car up, but then he can't put one foot in front of the other. That's kind of like somebody who has terrible proprioception, but you could still have strength. So in other words, you could still have, you could be a strong person, you could have muscles, you could be built that way, but at the same time too, not have great proprioception. So it's just, it's another element of training

that a lot of people neglect. A lot of people don't put a lot of emphasis on it. And it's one of those ones that don't really become a priority until you start to get older and we start to see how important that is that when you're 65 years old, walking down the steps that you can put your one step in front of the other,

you take that for granted right now. Exactly, it's totally like functionality and that are so intertwined. Yes. So we talk about being functional. Like proprioception is a big part of that because if you don't know how to navigate properly, you're going to have these interruptions and the whole

process of you moving is going to be not as optimal as it could be. Well, does this analogy work? How many is a car analogy? I'm probably going to fuck up, but we'll try. You got a car with... This is not a sports analogy. Or a car. I shouldn't even do a breather one, but...

No, you should. I did the baseball one earlier. Let's say you got a car with like 700 horsepower, but you can't get the tires to grip. So you can't transfer that power to the ground properly. Right. Or you're racing on a racetrack with that really fast car. And again, it can't grip, it can't go on, it can't stay in its own lane, it crashes.

It's kind of like that. You can have all the strength and power and, you know, conditioning, but if you're not able to move and use that strength wherever you want, then as an athlete or somebody who wants to be functional, perform functionally, it's almost a waste. You become clumsy, like you said, Adam. You don't have that ability to change those directions. And I think people need to understand that it's something that your, the central nervous system learns it,

but it's the brain that learns a lot of it. It's really practicing and moving in these different ways that allows you to apply the strength in these different positions. And let's look at the real world, okay? The real world is a multi-planar world. It is not up down, it's not just straight. It's not straight in front of you.

It's side to side twisting, moving in one plane, then switching to the other and moving in both planes at the same time, or going back and forth between the two of them. And appropriate reception is extremely important for that. And if you want to be agile, you want to have that kind of agility, then you have to train it. Otherwise, you're not going to have it. Yeah, bilateral, unilateral. You have to carry load in a lot of interesting ways. So you have to be able to put that into a program. If you're training that way, you want to be able to overcome these obstacles as well in life.

So what would be an example of like, let's say a lower body, like a simple lower body exercise that would work on proprioception for the lower body, like a simple lower body exercise that would work on proprioception for the lower body. So like it's just a single leg balance, like yeah, single leg balance or how about multi directional lunge? Right, multi like yeah, transverse plane. Yeah, you can do a twisting lunge. Yeah. So that's it. That's it. For the listeners who aren't familiar, a multi directional lunge would be like, I do a forward step lunge, then I step to the side for a side lunge, then I step to the back for a back step lunge. And I can do that always facing forward,

or I can do that changing the direction I face each time. So I'm facing forward, I'm facing sideways, and facing back. And that would be an example of, you know, working the muscles in very similar ways, but changing the angles that I'm working them so that my body learns how to position itself. Because think about this way, when you're moving with speed or you're moving with,

you know, while you're walking or even if you're moving very slowly, each one of those requires different calculations for your brain and your body, how much force it needs to place on the ground, where to place your foot. This is a big one. Where to place your foot? Think about that. That's where your power is going to come from. Yeah. Your ground forces that you're driving. Right. And if you don't know where to place your foot automatically, then you don't have proprioception. It is this, you know what it is. It's, you have to be unconsciously competent in this in order to have good proprioception. You guys have heard the, the, the four stages of learning. Yeah. You remember those? There's a, what's the first one unconscious incompetence?

Yeah, so you have you don't know that you don't know so If you've never been in the water before you don't know that you can't swim you get in there. You can't swim You know, so you've now moved past okay realizing I need work here, right? So you've moved now you've gone from unconscious and competence to conscious and competence like okay now I know I don't know. So you practice and learn, and then you go from conscious incompetence to conscious competence. That means that you're actively thinking about

what you have to do in order to do it. So if I have, if I'm in that third stage of learning with proprioception, I can do it, but I gotta think about it. Like, okay, you know, lateral lunge, back step lunge, front step lunge, but if I wanna be be really effective, I got to go to the next stage, which is unconscious competence where it's like breathing, you know, like right now, you're breathing right now. You're not thinking about breathing. It just happened.

Well, and let's, and let's back that up to that for the third phase is the important piece to that is, is learning how to not only get yourself in the, in the right positions, but then learning to fire certain muscles and at the, at the right positions, but then learning to fire certain muscles and at the right time. So like if you're coming out of like a lateral lunge and you're pushing off, like, yeah, you can go get yourself into a lateral lunge and then just get back to that position,

but doing that properly to where you're good mechanics to where you're optimizing the performance, you gotta learn how to fire. You're squeezing your glutes, everything's squishing. Everything's firing at once. And then you can step again with efficiency. Exactly.

Otherwise, yeah, if you do that and you just assume that you're gonna, all this momentum you've built up going into that movement, that's gonna take you over. Yeah, you have to count for that. I find that piece of proprioception so important to talk about because people here, I say, you know, multi-plane here, count for that. I find that piece of proprioception so important to talk about because people here I say, you know, multi-planiar, this and that. And this is like, so I noticed this like in group classes, classes that I teach, you

know, one of the things I like about how they program design is they incorporate some of these multi-planiar movements or movements that are single legs, and you know, lateral, a lot of good stuff that, you know, challenge is proprioception a little bit. Now the problem that I have with it in a group setting is that, you know, a lateral, a lot of good stuff that, you know, challenge is proprioception a little bit. Now the problem that I have with it in a group setting is that, you know, I'm looking at, you know, 10, 15 people and there's so many things that even the people that are performing the movement and kind of going through the motions,

we're really not maximizing our training for proprioception because I'm not talking in their ear saying, this is what you should be focused on. This is how you should be performing in this. You're not just going through the motion just because you see somebody going from left to right to left to right, it's how you go left to right too, and then getting so good at doing it correctly

that you can do it in your sleep. You exactly don't even have to think about it. And for the average person listening, having the ability to do this just makes all your gains in the gym translate. It translates to everyday life. And it's injury prevention. If I'm tremendously strong,

that's normally the one I talk to more than anything. Yeah, because if I think about it, like if I'm really, really strong at a squat, barbell squat, really strong. Now barbell squat is one direction. I'm looking straight ahead. I'm going up and down. Super strong with it.

Now my quads are strong, my glutes are strong, my hamstrings are strong. Squats make you very, very strong in general. But let's say, you know, I'm crossing the street, cars are coming to hit me, I'm giving you, I'm using a random example. And I need to use that power real quick to move laterally. I might, I'll move, I'll apply that power, but I might hurt myself. Yeah. Or let's just say you're, you're doing your squat, everything's normal. Somebody distracts you to your left, you twist a little bit, like reacting to that with load on your back. And if you have proper training to where you've been able

to account for different types of forces, twisting, shearing, all these types of forces, you're gonna have a higher probability that you're not gonna get injured. You know what just came to me also, is that it makes you more confident, even if you're not going to get injured. You know what just came to me also is that it makes you more confident even if you're training in the same planes that you always train in. So again, we'll use a squad, for example, if I'm squatting a very, very heavy weight

or challenging weight for myself and I don't have good, appropriate reception or let's say I don't have good lateral stability. We'll keep focusing on that because that's what we're talking about. And I have to be very focused on maintaining my squat in this one particular groove or position, because I know if I deviate by the slightest amount, I'm gonna have to change my strength patterns to accommodate for it in a way

because I'm uncomfortable in that new position, and it's gonna, I'm gonna lose all my strength. Versus I have this amazing appropriate susceptibility where I'm more confident in my drive, in my force, because I know I'm stable. I know I'm okay if I deviate the slightest bit. And what I mean by deviate is you wouldn't even notice by looking at me, that there's a slight deviation,

but if you had like a scale underneath both feet, and you could see that, let's say it's 50%, even on each side, and then it goes 50.5%. When you have a challenging weight for you could see that, let's say, it's 50% even on each side and then it goes 50.5%. When you have a challenging weight for you on your back and that 5% shifts to one side, it's exponential. It's not trivial. And if I don't have that, that proper.

Especially repetitively over time, if you could keep doing it. Exactly. And injuries become quite common. This is why this is one of the reasons why you see people who are gym strong hurt themselves doing the most mundane shit. Well, and two, for me, the biggest thing that I noticed,

like when I was playing football in college, my whole goal was to get as big as possible because I had to overcome guys that were a lot bigger and faster than me, and that was my answer. I had to get bigger. And so what I did is I compromised a lot bigger and faster than me. And that was my answer. I had to get bigger. And so what I did is I compromised a lot of things. So I compromised a lot of my functional movement patterns. I actually would, I literally trained in the sagittal plane.

That was basically it. Straight ahead, straight ahead, front, back, front, back, everything, front, back. And it totally, my body was set up to go forwards and backwards. That was it. So the minute I was shifting left to right or twisting or somebody barely nudged me on the side, I was imbalanced and I would like fall over. Wow. Yeah. It was great. It was a big difference. Yeah. And from a visible standpoint, from an aesthetic standpoint too, training in this way trains

a lot of these kind of stabilizer muscles that, you know, when they're well developed along with your prime movers, you have a very kind of balanced look to your physique. You look, it's hard to explain. Okay, we've all seen those people in the gym that are muscular, but they're moving, they look stiff by the way they move. And then we've seen people that are muscular, but they're moving, they look stiff, by the way, they move. And then we've seen people that are muscular that don't seem to look stiff. They seem to look like they flow while they move well.

And that's a lot of times the difference between somebody who's got poor, pro-precioceptive ability, and someone that has good, proprioceptive ability. I've never thought about that way, but absolutely, I could think you could assess that. I think you might, right? Yeah, that's a fair assumption, I guess you could make. Cause, you know, if you're hitting all those stabilizer muscles,

you're gonna develop ones that the average person that only does some basic movements all the time. And, you know, obviously we know genetics plays a role somewhat, some people have got that great shape, but for the average Joe or Jane that's in there working out, I think that you can definitely, I think we could definitely point someone out who trains in all facets, I think for sure. It might be harder to tell on an average beginner in a first year or two of training, but if you've

been consistently training for a long time and you've made sure you've incorporated appropriate reception in your training and you've focused on a lot of those stabilizers like that, I think there's definitely a person you can tell. Yeah, I think just thinking of appropriate reception, I think one of the staple exercises for me that always comes to mind that I would say is the Turkish get up with the kettlebell just because of it. It's definitely a complex move, right? So there's multiple parts to it,

but it's really moving your body and shifting weight onto different parts of your body, you know, at a different time to give you a new leverage than to push. And so it's a way that, meanwhile, you're balancing this weight over your head and stabilizing it with your shoulder and you're looking up. So you're looking up the whole time. You're not looking at what your body's doing. So you have to be aware of your space. You have to be aware of what your leg is doing to slide underneath you. Yeah, to get up off the ground and then repeat the process on the way down. So just just for the listeners, that's such a great exercise for you to get in tune with your body and really teach it how to move in a fashion

that you are purposely trying to achieve. That exercise was very popular. I think they call it Turkish get up because it was popular amongst Turkish wrestlers. Oh. Who were some of the best, you know, at the time, there were some of the best wrestlers in the world. And this was an exercise that was one of their staple movements. And you find that in certain sports. Certain sports will have that one exercise that they always focus on because it seems

they have a lot of carryover. Well, wrestling requires a ridiculous and tremendous amount of proprioception. If you've ever grappled, you know, I mean, you got to be able to move in any direction. And if you can't, you're going to get thrown on your head or pinned or whatever, you know, particular sport involves. And Turkish get up was one of the more popular exercises amongst the wrestlers. And now MMA guys, I've noticed they adapted it before it started getting popular. I see it a lot.

No, yeah, with MMA guys. I, you know, we're obviously talking because of the program that's coming out and everything like that. And we're talking in the, you know, we're so specific to performance or that that. But when we talk about proprioception, I can't stress enough the importance of it

for just the average person. I don't care who you are. Right. That's always a part of my program that, you know, I don't care who you are. That's always a part of my program that, you know, I don't care what your goal is. I feel like that's such a necessity. And I speak more to people that, you know, because I've dealt with this more, I've dealt with more people that are, you know, 65 and above who fell and broke a hip or, you know, missed a step on their way down. I mean, and you don't have to be that old. I have some clients even younger than that. Just some one fell the other day and split his head open wide open on the stairs coming down missed a step on their way down. I mean, and you don't have to be that old. I have some clients even younger than that.

Just one fell the other day and split his head open, wide open on the stairs, coming down and he's, you know, in his 50s. Like that just happens. And, you know, I don't know if you guys notice. I know this for me for sure, because how long I've been training and the way I've trained my mind is, like, if I go to pick something up that's like heavy,

anything over 50 pounds, like I get into like a proper squat to lift it up, you know? And I lift it up as if I was squatting inside the gym, just the same way. When I walk upstairs, I even notice the way I plant my heel and drive off my glute when I take a walk up the steps. And I don't even think about it, I just do it. But that's not normal,

that's because we trained ourselves that way for so long. It's become that way for us. A lot of people just go up to stairs, you know? And they might be on the ball of their foot. They might have their foot internally rotated a little bit, things like that. That's all appropriate reception. You learn to step in different planes correctly, fire the right muscles over and over repetitive. You train that way, then when you do those basic movements, it's less likely to hurt you. I do a box-quad when I poop. Yeah. Sometimes I feel like people like literally like the wind is blowing them forward. Yeah, like it's just like they're just going base off momentum.

Would it call a control falling or whatever? Yeah, she's like like fumbling toddlers. Yeah, I think for the average person listening who just wants to be fit and wants to do this for a long time and even if muscle building, even if it's just primarily muscle building as your goal. When you get to the point where you notice your gains or starting to your strength gains or starting to stagger a little bit, or you're starting to feel stiff,

joints are starting to bother you. I'm fiddling stiff. That's a great, that's a different kind of stiff. I'm talking about joint stiff, joint rigidity. When you start to feel that, who's up dirty. You want to, that would be a great time to insert an agility, to feel that you want to, that would be a great time to insert. Yeah.

A agility, a proprioceptive stage into your work. And you know what? I use agility. Sometimes I don't like using that work because I think people think, then they confuse agility with like explosive power. Yeah. Oh, I got to jump around. No, that's not the same thing.

Um, that's that's that's. Well, in any way that it's annoying because agility immediately is assumed with like skills training right so it's like yeah Like that's a Fiss of you of like tongue food or something like yeah like whatever sport you're doing like that tends to be the thing like just Throw on a baseball. Yeah, but if you're training and you're noticing these types of things with your body It's feeling kind of achy progress is slowing down or stalling putting in a you know one to three or four week phase putting in a one to three or four week phase of just proprioceptive training,

when you go back to your traditional strength training, you'll notice significant progress. And people are afraid, it's funny, people are afraid to change the workout to focus on a different form of adaptation because they're afraid that they're gonna lose the progress that they've made up into that point. And I'm saying, and you gotta think about it this way,

when you progress your body, it doesn't progress linearly. It doesn't constantly progress on a week by week basis. What'll happen is you'll progress, you'll slow down a little bit, and you gotta take a little step back. And the way you do that is by changing the form of adaptation. So it's more like a step ladder a little bit,

where you step up, maybe come down a little bit, come back up, but over time you're always consistently progresses the finishing return when you just going for that one thing. Right, right. So if like I'm always trying to be super, super, super strong with my, you know, barbell squat, but I'm stagnating, I'm noticing my hips are sore,

and let's say my max is stuck at, you know, 405, let's say for example, I know if I do a two or three week phase on proprioception that I may lose my 405 max for a little bit, and might go down to... You're gonna gain more support and structure around your hips and your core, and your back and your bracing. Exactly, so let's say after three weeks,

I go to do my max and it's not 405 anymore, it's 400 or 395, but I feel it all stable in it. Guess what's going to happen in the next two weeks? I'm going to go up to 415. And that's what people need to realize when they change their target of their routine and work out. So that hits home for me. Just remember I recently just showed my 405 squad of failing and a lot of that was me really working, really tightening up my form and technique and decelerating and paying attention where my knees are, my body is.

And you know, I failed, you know, I failed the two times that I'd done it, then I finally got it. Well now, like, now, now, like, can I get the 405 up? But originally when I got it up, it wasn't the prettiest thing ever, it was just to get it up, you know,

and I wasn't firing properly. Now, like, when I do it, it feels completely different, you know, it's a very comfortable 405, and I you know, and I wasn't firing properly. Now, like when I do it, it feels completely different. You know, it's a very comfortable 405, and I already know I haven't even attempted a higher weight yet, but I know it'll be there. Yeah, I think it's real important you insert this into your work out, regardless of what your goal is. It's funny because back in the day, bodybuilders would do similar things like this, like

for example, Arnold and Franco would insert a and stuff like that. They would do different things to help them with their posing, or they would do similar things like this, like for example Arnold and Franco would insert a and stuff like that. They would do different things to help them with their posing or they would do a pure strength cycle where they would just power lift, they would embody build or they would incorporate some type of calisthenic. And a lot of it was it wasn't so much dogma back then. It's interesting because back then I think they didn't have as much information as we have now,

but they were more open minded because the information wasn't out there. So they were trying to still discover. That's the problem with right now. Right now, we have a study for everything to show you that this is superior than something else at a certain time. I'm saying it's like,

any of us could take any one modality, any theory or philosophy behind how to train the body. And you could take it and run with it and be like, here's all the benefits to it and show because we have all these great studies to prove it's a little bit better than this for these reasons. But for everything that it's better for, there's, you know, there's a drawback to it too. And then there's the fact of adaptation and your body gets used to that. And then those returns diminish and now something else becomes superior. So sometimes we're, we're almost, it's almost hindered us in this era now.

Because I feel like, you know, I was like the post I did the other day about the close script tricep, you know, because I feel like we get, we got all these stupid exercises I see, everyone posting and everything like that, that they're creating all these on a machine and stuff. It's like, dude, exhaust your resources on the good movements that have already proven to be superior to anything else. Or, yeah, like master those. Yes, that's what I mean.

Master all these, I mean, there's so many variations to the squat or a barbell press. It's way more impressive that you can get really, really, and see huge gains from. And so I'm not saying there's no room for other things, but even then, like, I'm going to master all those. And then I'm going to do things like proprioception or work in mobility or do things that are going to benefit the body so much more than getting on a machine and doing that. I guess, I mean, there would be a lot of things I would exhaust before I caught myself doing some of these silly movements that everyone's caught up doing. Would that I feel like that's the trend right now?

It is. And, you know, for me, even changing the target of my training a lot of times, I find I get a little bit of fear because I'm not in my comfort zone. So I went from being a bad ass to now, I got to train and do this new type of training and not feel like, oh, I know what I'm doing anymore. But I know every time at the end of it, after two or three weeks, I go back to my favorite style of training and I'm just better off. Yeah. And that's what it's all about. If you want to progress and you want to do a long term,

then you have to look at these different facets of physical performance and, proprioception is one of them. Evan Flow. Evan Flow. And with that, leave us a five star rating and review. We love you. Boom.

Internet High Five. Thank you for listening to Mind Pump. For more information about this show and to get valuable free resources from Sal, Adam and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump. you