Mind Pump: Raw Fitness Truth - 335: Squat Every Day Program, Periodization, Pre-Competition Preparation & MORE

Episode Date: July 27, 2016

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about the Squat Every Day program, periodization, how to prepare for a 3 day sporting event, paradigm shifts over the years and their most anabolic attributes. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

I'm a reviews. Oh my four fuckers. Did you just say four? Fourteen. Oh Jesus, I was, oh shit myself. Yeah, that just scared the poop out of me. Yeah. Just, and we'll clean up later.

You guys always just shit. Oh, yeah. It is pretty crazy that we're getting 10. Where are we up at now? It's only when numbers like that happen. Are we over 400 reviews? Oh yeah, we're probably. You haven't looked at them?

600 reviews? Bro, if you read them, they're, I think we have over 700 ratings now. Oh shit, we're probably you haven't looked at them 600 reviews, bro. If you read them there, I think we have over 700 ratings now Yeah, things are going crazy. That's however, you know 14's not bad, but we would like to have more How many teachers were given away Douglas? Well, I'm gonna motivate people because I'm gonna give away four shirts this week for just 14 reviews So that's that's great odds for those people who did their reviews. Think about your odds are excellent if you leave a review. Absolutely. I'm gonna read these off.

We got Jay Zawaki, 980. Give it to him, Doug. And Jay Zawaki. Jay Zawaki, 980. We got CoFitness 10, run and kick and SCC 808 RTX. fitness 10, run and kick and FCC 808 RTX. So that's very specific. Yeah. Very specific. Send your name, the one I just read to iTunes at MindPumpMedia.com, send your shipping address,

your shirt size, I'll get those out to you quickly. And hey, I'd like to add something. If you win one of our t-shirts, post a picture of yourself in it and tag us on Instagram. If we like it, we'll feature you on our own Instagram page. Oh, there you go. Yeah, that's nice of you. If you want to pump your body and expand your mind,

there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. When you're kid and you just wrestle your buddies all the time, it's not a big deal for a few different reasons. One of the main reasons is because it doesn't hurt as much. Like if I wrestle someone now, I've gotta be committed. You know what I mean?

I'm not like, oh, let's wrestle and then I'm cool. Like, oh, let's do it. I like, fuck up for a couple of days. And that's how you get out of it. That's how you get out of it too. I'm like, Brian, trying's wrestle and then I'm cool. Like, oh, it's too late. I'm like, fuck up for a couple of days. And that's how you get out of it. That's how you get out of it, too. I'm like, Brian, trying to fucking hurt for the next week. Like, because even if I whoop your ass, I'm still gonna hurt. You know what I'm saying?

Yeah, my wrists are gonna hurt. Just to throw a punch fast, bro, is gonna make me hurt. Like, if I punched a bag fast, I'm gonna be sore. So, yeah, no, if somebody, if some kid challenged me to a fight, I'm like, no, I'm not gonna, I'm not gonna fight you unless I wanna fight you.

And if I wanna fight you, then that's, it's not gonna be a sparring thing. I'm just talking about what's your buddies like, everybody, hey, this wrestle, you're like, I don't wanna commit to that. Yeah, but we're, what, 35, 37 years old, doesn't even do that anymore. I don't have anybody that does that.

You don't, you're hanging out with 25 year olds. You don't horse around with your friends like that? No. No way. You don't play Grabby Grubby. We hug now. I'm the big friend that have all our friends, so I don't think anybody really wants to wrestle around with me.

Yeah. I would think that would wrestle every day. Yeah. When we were younger it was. When we were teens we fight. When we were younger and it was probably a little more equal or closer. You know, when we were in our probably early 20s, I wasn't that much bigger than everybody. Now that we're 35, I remained in the gym lifting weights, why the rest of my fucking friends

didn't. So there's a big discrepancy now. Let me tell you something. Let me tell you something. There is no discussion. Now now when we get in like little tips or arguments, I just kind of look at them like, bro, don't make me fucking put my fist up.

Because it'll hurt my own army. That's why I don't want to do it because it'll hurt myself. Here's the thing about wrestling. Wrestling is exhausting and fucking destroys you, especially if you don't wrestle all time. So like when I trained in Jiu-Jitsu, it took me like, I don't know, a year and a half of consistently going before I didn't like just leave like I got out of war, you know what I mean?

Yeah. It took a long fucking time. And then stopping for like a month and you go back, it's like it starts all over again. So it's horrible. It's funny you brought this up right now, because do you remember? So last year this time Yeah, we were podcasting so we were actually on on air. This is an episode way back when I talked about the trip Where we went up to fantasy football and I almost killed fucking one of the guys. Oh Yes, because he yes, and that's coming up and we hadn't and so it's time for us to plan our trip again We haven't seen him since then well, I've seen him since then. It's my it's my best friends a little brother Okay, and their friends so I don't I haven't seen them, we haven't seen him since then. Well, I've seen him since then. It's my best friend's little brother and their friends. So I haven't seen them and we haven't all hung out together, but we've just had its bachelor party, so I saw him by himself.

And we're, everything's fine. There's no problem at all. I'm like, he's like a little brother to me. So what does it mean that I still didn't want to put my fucking fist through his face? Here we are getting ready to plan this trip again. Well, at the end of that trip, I had already said, we're not doing this with them. Next year, what we're doing is we're going to go in because there's two divisions. There's their division. There's five of them that are younger guys that we grew up with as kids. And then there's the

five of us or my buddies that are all my age and my best friends. And I said, what we're going to do is they're going to go wherever the fuck they want to go. I don't give a shit where they go. And then we're going to go somewhere and we're my best friends. And I said, what we're gonna do is they're gonna go wherever the fuck they wanna go. I don't give a shit where they go. And then we're gonna go somewhere. And we're gonna Skype. And we're gonna Skype the draft. So we don't have to babysit them. I don't have to worry about wanting to choke somebody out

and we can enjoy our trip. And I also, I have plans to, these are like my best best friends. And I don't mind spending a little bit of money on all of us having a really good time, but I do have a problem with spending a bunch of money on a bunch of dumb dicks that, you know, don't take care of shit and aren't. They're the same age dude, they're only two years younger than us. Wow. Yeah, but they still act like they're 20 years old, you know, so

this is all we're all in this group thread right. We're on our fantasy football thread. So now it's active because it's getting ready to come up. they're all like hey, so where are we going? This and that and like everybody else is like super passive so of course and I'm You have to be the dick so I have to be the dick dude and I was the last one to get to it because I'm busy all day So the thread had been going all day and they're all making plans like hey, we want to Reno to ho And then of course all my buddies. They're all fucking scared to step up and say something right? They're just like they know though, they know I already said that. Like, we're not doing this, you know, it's just not happening.

And so everyone waited. And then of course, I this long old text, like, no, we're not going to be doing anything with you guys. You guys are unbelievably disrespectful. I said, I go up there and gamble at least 10 times a year. And I said, I've had to see my host every single time since then. And it's embarrassing still to this day because of the what you said to him and what you do. You are direct. Oh, very direct.

I'll read the text you got. I won't read on air because I don't want to embarrass them like that, but I'll read the text you was a lot more direct than that. What did they say? No one said anything. It was crickets. They all went around and started another conversation with my best friend and stuff. Like, why is that?

I'm so angry. I thought you forgot that. Then they. Like, why is that I'm so angry? And then they started sending me private messages. I'm so sorry. Can we talk and they all want to, and it's like, dude, it's not, I'm not like buttered or over it. So that just, I remember what you did. It was, that's something that you just, you don't, I'm not going to put myself in that situation.

If you want to earn my respect, then you will over time. It's not going to be just the next time, you know, I'm not, not down with that. See, that's knowing, that's respecting yourself. Because we don't play that. No, it is. It's respecting yourself. Like, you're cool with them.

You don't play that. I love them. But you're not gonna, you know, they cross the line. So that's the line is for sure. Yeah, remember, I mean, I told you they were ashy and cigarettes on the carpet floor. They were drunk and slapping my best, my other best friend in the face, like trying to play with them. So we're 35 yearspping my best, my other best friend in the face,

like trying to play with them. So we're 35 years old. You don't slap another man in the face. She's like Justin was saying right now. If someone touches me in the face, it's like, you're not, like, not, bro. No, I don't, I don't play. I don't wrestle like that.

Don't ever think that that's okay to do that. Don't approach me like that. Yeah, no, I'm a grown-ass man. You don't do that. I don't do that to other. So you know, that tells me like, we gotta end this quickly. That's all. Well, I just, I think we're. It'sass man, you don't do that. I don't do that tether. I don't. You know, that tells me, like, we gotta end this quickly. Yeah, that's all.

Well, I just, I think we're- It's so true. What is it about that? Like, I can just like, I'm not like, I'm not like, ha ha ha. Like, you could, you could come up to me and like, kind of sock me in the arm a little bit and I'll laugh, ha ha ha. Yeah.

But if you like, just tap my face, like, take just a little thing off. You know, I'd be like, what the fuck, Justin? Yeah. We have to fight now. Yeah, I know, like, damn it. Why? I really like you. Really though, like, would you ever do that? Would We have to fight now. I know, like damn it. Why? I really like you.

Really though, like, would you ever do that? Would you ever slap a man in the face, unless you were like ready to leave? If I ever slap a man in the face, just this is be very clear here. If I slap a man in the face, I'm trying to knock him out with an open hand. I'm not gonna just smack a dude,

because that's like, Pew, it's like I'm actually trying to hit you. I just don't wanna hurt my knuckles, so I'm gonna knock you out of the open hand. Like boss rooting style. Awesome. You're just being a brat. You're just being a brat.

Really? Yeah. Yeah, you're a fool. These guys still do that. They're 30 something years old, and they still would, you know, they get, and then when it all happens, like at all the dust settles,

there's just like, I'm so sorry, bro, and you know, I was drunk, and it's like, dude, you know, that was the stuff you said. Shout out. There's just like, I'm so sorry, bro. And you know, I was drunk and it's like, dude, you know, that was the stuff you said. You're the same kids, bro, when they came over my house and I'm like 23 years old, I just bought my house. I had like, oh my God, it's got energy for that kind of stuff. Oh, I had to, I had to, check this out. I take them out, we go, I took them out to a hockey game.

We all come back, forced their all drunk. And they decide they're gonna fucking wrestle in my living room, you know, they're 25 years old this time, something like that, 23, 25 years old. And they- It's your brand new house. Oh, bro. Dude, fucking follow my glass coffee, glass and nickel coffee

table shatters. No. All over the floor. I'm in my bedroom and I hear this criss, you know, I'm like, what the fuck are walking out? These guys are laying on the floor. One of them's got a split lip because the other one got pissed off every time he slammed him in the coffee table and got him punched him in the floor. One of them's got a split lip because the other one got pissed off. Every slamming the cocktail and got him

punched him in the face. They're like best friends, you know? Doing this shit. I'm like, what the fuck in my house? And I'm the big mother fucker at all of it. I'm looking at him like, I'm like, I'm gonna kill you right now. Like look at my, it's my best friends,

little brother and his friends. And I look at him and I'm like, dude, and he's like, he gets all scared because he's like, oh God, what's gonna happen now? Like, Adam's really close. Yeah, he's literally, bro, you're brand new table. Dude, this reminds me of that Dave Chappelle skit where frickin', what's his name goes over?

Fuck, yeah, fuck, yeah, okay, I'll just kick it as like muddy shoes all over the discount. And I feel like, cause they were, you were all young, you own the house. So for them, it's like, fuck, it's Adam's house. Let's just fuckin' do whatever it's a party. That's fuckin' throw shit. I don't know, I don't you own the house. So for them, it's like, fuck it's Adam's house. Let's just fucking do whatever it's a party. That's fucking throw shit. I don't know if it's how I was raised or if I'd been through

enough so you care about it. Because you earned that shit. Well, I know, you would have to do it somehow. Exactly, I would never know. I feel like if I was in anybody's house, I would just be respectful of that. It's just to me, it's just common courtesy. It's not even, and even if I was drunk, I get drunk too.

I've been a kid. I've done all that crazy shit. Had a good time, but I don't know. I'm just, I never threw up in somebody's car. I always made sure I threw up outside the window. I mean, I just, there's rules, right? Aren't there like fucking unsaid rules? Like you don't, like self-control.

Yes. You don't have self-control. You know what, that's cannon. And here's the thing. And this is what we all said to him. Listen, if you know you have this issue, by 33 years old, you know if you have a- She's figuring it out by now.

You know by now if you do Coke and you drink alcohol that you act like this, right? You know that. So one of them's got to go. So you learn to be sober. You learn to be sober. You piece of shit like you're in a situation with people like this. What is it? What is it about alcohol where,

like you could, I could drink a shit ton. This is a matter I don't care how old I am or how old I was when I was a kid. I never got violent or belligerent or never did I do something where afterwards, I'm like, oh, I'm sorry, it's because I was drunk. Like I still, I still, even though I'm like belligerent like a hammer, I know that not to do certain things.

You're cognitive of what you're doing. But then there's people who drink and there must be something different about their brains that they either A, turn into someone completely different. Like I have family like that. And I stop going out with them. They drink and they get in a fight every fucking time. I get drunk and I'm less likely to get in a fight.

I'm like, I'm like love, I love everybody. I love you, bro. Yeah. Or people who drink and do shit and they're like, I don't likely to get in a fight. I'm like love, I love everybody. I love you, bro. Yeah. Or people who drink and do shit and they're like, I don't remember what I think there's levels of that though, because I just like wait a minute, hold on, drink. It's good. And then it's like really happy and then there's just like darkness. Yeah.

Yeah. It's like, oh, is that happening? I've been in a bar fight with Justin. It absolutely happens. That's it. There's a darkness like a darkness darkness there and I hate that. Do you forget? Do you forget?

You know, no, I don't forget. It's like, anytime anybody starts hitting me with shots, that's when I get scared, dude, because I don't know where I'm going the rest of the night. I don't know how far this is gonna go. I don't do shots, dude, for that. But ever. You know, like you said, don't do the Coke.

Yeah, yeah, yeah, yeah. I'm, like you said, don't do the coke. Yeah, yeah. I don't like shots are my coke. We, none of us have, we've never been drunk together. No, we haven't got shit faced. No, we've drank a little bit, but we have never, yeah, I was like one drink. Yeah, yeah, we haven't, we haven't, because we don't do that stuff anymore.

It has to happen though. Oh, it will. There's gonna be a time. Although be a mind pump celebration, 100% I know that we've been, we've been putting our heads down and grinding so much that there will be a time where we let loose and definitely have some fun. Yeah, but one of us will ruin it be like, you know, many calories isn't that? If anyone does that, that's you. Yeah.

Yeah, I'm going for it. I'm going for it. I'm fucking. Yeah, this isn't fit in my keto diet. This is not keto. Let me take a tablespoon of my MCD. I like a vodka and coconut oil. You want diarrhea really fast? What the? Oh shit! We caught the apple. We caught the apple.

Today's quads been brought to you by Kine-Marikoffee. It's the only coffee that is infused with all natural neutropics for a cleaner, calmer, and more focused fuzz without the crash. Put the Kine-Marik link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking Quad! The English Landish! Quikwa! It's the motherfucking car. The eagle has landed. Quiquevoir.

Our first question is from Raising Autism. What do you guys think about the Squat Everyday Program? Squat Everyday Program. Before I go into that, this episode is brought to you by Kimera Coffee. Let's see, squat every single day. You want to do that twice? Yeah, well, because I feel like... Once was enough, the commercial that everybody just heard Coffee, let's see squat every single day. You want to do that twice? Yeah, well, because I feel like

once was enough, the commercial that everybody just heard right now was enough. The big epic like production. Was it love for you? You know what, I feel like I forgot. I, you know what, hold on. Hold on. If you didn't catch that.

Yeah, okay. You didn't hear that. I feel like that was, that I forgot that was supposed to happen. I know you do, it's where I had to call it out. I'm used to epic intro every day. Yeah, and we just, that was our first seamless transition. And then I, and then I know it's so well. And then like, like, Doug went right to the question and then, you know, it's funny.

You were just talking about earlier, my memory. I told you, it's very selective, Adam. Damn, it's sour. I run a roll there. But what I do appreciate though, I do appreciate that you thought we forgot something, you want to make sure we got it in there. That was good. I mean, you were being responsible.

I'm wearing our bases in there, but definitely. In case you didn't hear that awesome chimerion tro, we are responsible. I heard some sort of corruption just reiterating it. We should talk about squatting every day now. I wonder if we could send them a bill for that. That was like a double plug. Yeah, that was a anal plug right there. All right, ooh, whoa.

So squat every day program. You got to know what you're doing. Have you guys, yes, but it works. And I'll tell you why it works for people because of frequency, increase frequency, 100%. People do this and their squat goes up and they get stronger and they're shocked. I'm squatting every other day right now. Not every day, I'm squatting every other day, I'm squatting right now for sure.

I might go in a back to back day and like body weight, more mobility type stuff, but I won't really, really put the weight on most times if it's a back-to-back day. But you have to be... I don't think you can go super-insane every day. No, definitely. That's why I know how much I have to program doing it every other day. So if you're going to squat every day, it's going to take some programming for sure.

Yeah, I think there's a couple of things that take into account here. Number one is you're practicing the squat every single day. So you're getting really, really good at squatting because you're doing it so frequently. So there's that. And then like Adam said, if you modify the intensity of each day and you're not going, you know, balls to the wall every single day, you can do anything every single day. Not just a squat. You could deadlift every day, you could overhead press every day, you could bench press every day. If you are careful with programming the intensity and the total volume of the workout, you absolutely can. In fact, some of our programs, you're hitting your muscle groups

every single day in different ways, of course, but you are getting that frequency. Well, and also as long as you're getting, you know, balance, too, you know, and they're in your complimentary types of balance with your squat as you're getting, you know, balance too, you know, and they're in your complimentary type of balance with your squat too. So, you know, I mean, I would, you know, highly suggest that you throw in some front squats and there's just very, you know, very, you know, very, at least.

You know, like, I just, I'm thinking of like that Cory guy, I think he did this. Yeah. But it was all back loaded squats. Like, I didn't really see him. Maybe I'm Yeah. But it was all back loaded squats. Like I didn't really see him. Maybe I'm wrong. Maybe he did like front loaded squats. You're talking about the old muscle farm.

Cory, yeah, yeah, yeah, yeah. Because he did. He does lots of variations. Actually, he talked about, yeah, you know, I've, you talked about. Yeah, he talked, yeah, he's, he's actually, I really, I just actually watched day before yesterday him talking about this.

I didn't know he did the squat every day, but he did talk about the importance of all the variations of squatting, you know, and he's a sumo, narrow, front, back, you know, low, high. He even plays with deadlift grips, hook, over, under, he's definitely good with all that stuff. You have to be, if you're going to, if you're going to squat every single day,

you should really be kind of focusing on a different adaptation almost there, almost every time. Like it's, you know, one day I'm, like for me, right now, I'm doing it every other day, you know, one day it's, I'm going in and I do not care anything about weight. It's all about, you know, mobility and my, my range of motion. So I'm just trying to increase range of motion. So I'll literally do a set of something and then do some mobility drills, do another set and work on some more mobility.

And I'm like feeling my body and noticing areas that are tight and then trying to address them. And that's kind of, and it's like a whole session that's kind of around this squatting, opening me up, squatting, opening me up and doing that. And then another time I'll go, okay, this is really light and I'm going to work on speed, you know, and I'm, everything's, I'm going to explode at the whole. And, you know, then another day I'm gonna go, you know, this gonna be my max heavy day.

I'm gonna go really heavy singles, doubles, or triples. And then another day I come in and it's gonna be like just total eccentric and isometric type stuff. I'm gonna come down really slow, pause at the bottom, posture up like. Well, I'll say this. That's variables, isn't there?

More and more fitness professionals, especially in fitness celebrities, I'm seeing them now start to identify that frequency is one of the more important factors when it comes to building strength and muscle. And you're seeing more of this kind of stuff. I saw, I just read an article by, or maybe it was a post by a bodybuilder who said that he trains his body parts three or four times a week.

And he noticed way more growth when he increased the frequency, which for a while their bodybuilder who said that he trains his body parts three or four times a week. And he noticed way more growth when he increased the frequency, which for a while their bodybuilders were touching everything once a week. That was like the staple, you know, position. Hammer at heart, for a long time. And hammer at heart. But this isn't revolutionary. Like Olympic lifters have been doing this forever.

Like Olympic lifters utilize frequency quite a bit. And if you look at the money and the study that goes into maximizing a strength sport, the Olympic lifts have to be one of the top. And that's because it's been a funded sport in the Olympics by every country. Every country, most countries in Olympics, will have some kind of a weightlifting presence there.

That's a strange but very good point. Well, it is. If bodybuilding was like, if bodybuilding was a Olympic sport, then you would see so much better research and studies done on the best way to get to the top. Right. Right. And here's a thing too. Bodybuilding is such a subjective sport at the same time, whereas weightlifting is objective.

Like, you either lift the weight or you don't. And so the most effective skills and techniques for training come out and the ones that aren't as effective go away. Yeah, so it translates. Nobody gives a shit. And the Soviet Union and a Tadeh put a lot of fucking money. Oh yeah. It was all those Eastern blog news instead of like any country.

And it went crazy. When the Soviet Union fell, all this incredible information came to America because a lot of their coaches came over here and talk Some of our places because they came to work And so we learned quite a few things and one of the things we learned from these Eastern block nations was their use utilization of Frequency lots of frequency these guys were so these people were squatting several times a day You know as part of their training. So Frequency is why squat this squat every day program has had such success with so many people. Do I think this is a great program and the best program?

I don't know enough about it to make a solid judgment, but I will say this from what I do know about it. He understands frequency with training and for those you're listening right now, play with frequency. That's a variable that I mean, maps takes advantage understands frequency with training. And for those you're listening right now, play with frequency. That's a variable that, I mean, maps takes advantage of frequency like crazy. That's one of the variables we, we, we really maximize and you'll get great results doing that. Well, it's, it is a way that I've kind of slightly modified our maps just recently because I've been, I've been coming after the squad and really treating it like a skill like it

is and just trying to get better at it. So if that's your, and really treating it like a skill like it is and just trying to get better at it. So if that's your foot, do I think it's like you're saying is it's the best way to build a symmetrical physique or? Well, it's the same. I mean, like going through a specific power lifter, like I'm doing a power clean, I want to get good at it again. I have to really like pay like a good amount of attention to that specific lift.

So it dominates a lot of the workouts and for a long period of time, and then I have to go away from it for a shorter period of time, but then I have to get right back on it because that's the skill that I'm trying to master. And so I can't really steer too far away from it, but I do have to briefly briefly, you know, like touch on other things that are gonna aid and contribute to that. Yeah, so yeah, if you're trying to master a squad, I think it's an excellent idea. It is an excellent idea if you're trying to master a squad.

Yeah, you'll get great at a squad, hell yeah. But imagine a lot of the people doing this, a lot of these people who transitioned to the squad everyday program, probably we're doing a body parts split, and we're working out the legs once a week. And maybe half of them were squatting and the other half were leg pressing.

So now they're going into a squat every day program. They dramatically increase the frequency. I guarantee they've at least self monitored their intensity because nobody's in a hammer their legs on a squat every single day, you just can't. And that's why people are getting blown away because they are finally utilizing frequency in its most effective way.

Ethan Hale, 33. What are your guys thoughts on all types of periodization? Undilating, what else? Undilating, linear. Yeah, I mean, I don't know what you would consider the type of periodization in maps. It's not really linear. It's linear within the phase, but there's different phases. So it's almost like both in terms of how you're changing the workout.

It's pretty much superior at all. Here's the first thing you need to understand. You need to understand the concept behind periodization and why periodizing your workouts is better than not periodizing your workouts. Can you first, let's break that all down. Yeah, what it is. Yeah, let's talk about that because I feel like most people have no fucking clue to talk about now. Basically just means you're changing the workout, you're changing the intensity of your workout or the volume of your workout.

So in a real basic nutshell, you're just changing your workouts of the parameters and some of the programming of your workout. So in a real basic nutshell, you're just changing your workouts of the parameters and some of the programming of your workout. So if I'm giving an example of linear periodization versus underlating. So like if I'm doing squats and I'm trying to progress myself linearly, I'm constantly trying to get stronger in the squat.

Whereas in underlating. Yeah, okay. So what you would do every single time is you add a little bit of volume. So either add volume or add weight every time I work out. So the goal is always to try and improve with each work play with one or the other. Right.

Undulating is where I work out, real hard one work out, and then maybe I push it again for a little bit, and then I back off a little bit, and I have this back off period before I move up again, and it's kind of like again for a little bit, and then I back off a little bit, and I have this back-off period before I move up again. And it's kind of like the step ladder of progress, where I take a couple steps up, like two steps up, and I take one step down, but then I take another two steps up,

so now I've ended up, you know, three steps higher than I started with. Sounds like that, Paul, I have dual song. Well, so what a lot of programs, or some programs do that are underlating programs. And what Sal meant about maps is we incorporate both in all of our maps programs. So we kind of take the best of both worlds and combine that the whole theory. So there's this debate on which one's better.

Well, you're spitting hairs when you're talking about progressing linearly or going underlating. So they're both great. I think they both have their benefits. They both have benefits. They both have benefits. is when you're talking about progressing linearly or going underlating. So they're both great. I think they both have their benefits. They both have, they both have benefits. Here's the thing, like training, always trying to improve, you know, with a linear type of periodization. It works really well sometimes.

It works really well when you're maximizing a form of adaptation. So if I'm training in a strength phase, like phase one of maps and a ballac, I'm trying to get stronger in this particular low rep range, but, and I'm maximizing it, but then after three weeks, I have to kind of undulate out of that by going to a different form of adaptation. So I don't know quite what you would call that,

but it is like, I think like what we're saying, it's kind of both. Because I go from strength then to more hypertrophy or more to a sarcoplasmic hypertrophy. And so the intensity is changing a little bit in the way the phase I'm aiming for changes a little bit.

The other thing about linear position that's awesome is you can compare, you can see yourself progress, you know what's working, you don't have to change tons of variables right away. It's good to stay with them, I'd say, a phase for a second in a way to kind of see what you're doing. Well, it's, you know, right away. It's good to stay with them. I'd say a phase for a second, you know what I mean? To kind of see what you're doing. Well, it's, you know, I was joking, but I'm serious. That's one of the things I love about what we put together

together, you know, is the maps programs are so unique in that, that most programs, you know, they kind of, they lean towards one another. It's like their own camp. It's like, we're camp linear. This is how we progress and we've seen the best gains. And so this is what we stand behind and that's kind of what they pitch.

And I don't know where, I can't remember when I last time, I know Lane Norton, I think Lane's an underlating a peer-dization guy, like I don't remember, but that's kind of like their way of doing it. I'll tell you what Lane, if you look at his workouts, one of the better programmers that I've seen when it comes to strength training, he's got some of the good programming. I've seen when it comes to strength training. He's got some of the good programming.

I've seen all these different workouts and most of the programming is just super basic and shitty and Lane's got kind of a good approach, but here's a thing with programming. If you can program out your workouts into phases and then into different types of phases and over a period of time, like three or four months, and you know how to program for that long. You're gonna have great results versus a program that may just programed out for two weeks. I think a lot of these workouts that are well-programmed,

they just break them down until like week one week. Like one workouts heavy, one workouts light, and then you just change the exercises. It's not broken down into longer periods of time, like when we do our strength phase, hypertrophy phase, and sarcopasmic phase, or like some of the other phases in the other mass programs, because I think that that, although some of the phases have lots of crossover and carryover, it's good to have that stretched out a little longer because it prevents that plateau that can happen with where your, where your periodization is is so short or your adaptation focus is so short.

The most important piece to all of it is, and I really feel like I don't even remember seeing either one of these terms eight years ago or five eight. Puritization? Yeah, I don't remember. I think I first remembered in that, well the NASM,M. Yeah, the stability, you know, then you, it would go up this, this, this ladder. I do remember reading it, but I don't remember people utilizing it as, as terminology,

and now it's gotten really popular in the community. Yeah. And I think the biggest takeaway from it, from people is to understand is that it's, the idea is to not get stuck in a workout program, because that's probably the most common thing that you see with the average gym goer. If we're addressing the average gym goer,

they're following somebody's routine or they're kinda doing the same stuff and movements that they like to do, and that's really what you gotta get out of you have. And that's obviously, we've created that through maps and we've laid it out. But even if you're not using maps and you're kind of going about your own training

is the importance of all these variables and not getting stuck at the same routine. You know, I feel like maybe back in the day and it's probably not true now at all. But like some fitness guru probably came up with some method or whatever and found like awesome result with it and then they just were like Okay, so I was a first to really discover or present this and then not just became them

And so they have to like pitch it so hard that this is the way that's gonna give you the answer You know as opposed to then taking that and implementing you know another method on top of that you know or in contrast to that You know and then and then also and another method on top of that, or in contrast to that. And then also doing it the way where it's like, each one of these that has validity to it, why are we gonna ignore it? Well, I think resistance training now has been around long enough that we're really starting to see,

or we see now a lot of what works and what doesn't work. And again, I'm gonna go back to Olympic lifting. Olympic lifters were the ones that really on coaches were the ones to really understand periodization. They're the ones to maximize periodization. And a lot of the carryover that we're seeing now is came from Olympic lifting.

It came from those coaches. It did not come from bodybuilding. It's such a great point. I mean, it was funny, you guys. Is it the first time you ever said that? I've never heard anyone say that on the show. On the show. On here before. Oh, you have heard him say that? I think that's it. I think that's such a great point that there is. There's there's more probably science and research that's gone in Olympic Olympic 100%. Yes.

Yes. Bro, those are top scientists. They paid them, you know, to do all these. Bro, they were they were funded by their government because it was a big source of national pride. And so the Soviet Union, if, if, okay, so this is how it works. Soviet Union, China does the same fucking thing, by the way. These communist countries, of these very strong central government countries, take scouts and they go out looking for genetically gifted people.

And they find a kid that's, you know, excellent in gymnastics where they find someone that's excellent at weightlifting. Oh my God, and they'll stretch them to like, ungodly, so much is the most important. They'll go to the parents and say, we will pay you this much money. Your child will have national pride. They'll come live in our facility.

And then that child is now a, they own by the state. They're a product of the state. They're a product of the state and it's fucking broke. It is like, they invest in you. So like nutrition science, steroid science, drug science, you saw Russia just got banned. Product of the state their product of the state and it's fucking bro. It is like they invest in you so like Nutrition science steroid science drug science. You saw Russia just got bad. I've been drug. Oh, you see But Russia just got banned from the Olympics. Yeah, it's a systemic that's left over from the Soviet Union like steroids happen everywhere But believe me in those countries. It was a fucking they know it was unified. It was unified

Yeah, like they were doing this everybody I mean the East German female swim team, when they first came out and everybody's like, what the fuck's going on? Like who are these dudes with small dicks? And they were actually women, and they destroyed everybody, and then we discovered,

oh, they figured out how to use steroids with women before everybody. I'm on a whole nother level too. And that's just it. So a lot of these techniques and stuff, periodization and squatting everyday, learning about frequency and all that stuff, came from that.

Isn't that ironic though that we look up to like, the coaches that are like Phil, he's coach and people like that as far as you're waiting for the job to come. Oh, really? Yeah. That's it. Nobody talks about Olympic, Olympic lifters, coaches.

No, those names. Not here. No, no, no. But I could, I could name five coaches that were bodybuilders. Oh, soviet. Oh, come on. Like, bodybuilder coaches that everybody looks up to and looks for answers. Oh, he's got, you know, he's got Mr. O or he's got this. Like, oh, he must be a badass coach.

Like, dude, you guys are, well, there's, so people have no idea how, how off that, that type of coaching is in comparison to like the Olympic lifters. And you know, in everybody's head, you think they want it, they want to switch these camps because or separate these camps because bodybuilding is bodybuilding and powerlifting is powerlifting, but the real nuts and bolts is what you, what you said earlier, which I love is that the science that goes into program design and understanding for the Olympics. Oh, bro, and comparison to bodybuilding. You cannot compare program design

from bodybuilding to Olympic lifting. What a fucking joke. Like bodybuilding programming is like, they have A, B, and C, and that's what they do. Olympic lifting programming at that level is a fucking science. Powerlifting programming is also a science, but again, it's performance based. It's about moving a particular way,

and there's a lot of science behind it, but it doesn't have the funding that the Olympic lifting and believe me, everybody has benefited from that research. So next. Colson Scott, how should you prepare and what kind of workout should you do before a three-day

Sporting competition a three will be a throa This is like cross-cricket. I think I think that's where we talking about getting cross-fit alone things I know they go through for three days. That's right. I think I mean this is actually a good question No, yeah, this is a good question because I get asked a lot like how do I get ready for this event? I love some long endurance events something they are afraid to say cross-fit or I don't know It has to be cross-fit. There is nothing else. It's three days really there is sports event because it's pretty stupid I really like cricket could be yeah, yeah, if it's cricket it's cool. Yeah, yeah, it's cool I don't know any trick can you maybe Google that Douglas

Three-day cycle and cycling is like like what a week or something, right? Oh, it could be cycling. Well, it could be one of those old, old, old, old, old, old. Wait, I want to find this. Look this kid up. I bet you can cross fitter. Well, here's the thing.

Oh, I know. This is a good team sports. That one that it's like an endurance thing, the challenge. Those are multiple days. Yeah, there's one that's like two or three days. All right, let's just stay on topic, guys. No, we are.

We are. We got to get to the bottom of this first. I want to find out what this kid's doing. I can't get you. We could advise. Well, let's one that's like two or three days. All right, let's just stay on top of it guys. No, we are. We are, we are. We gotta get to the bottom of this first. I wanna find out what this kid's doing. I can't give you an advice. Well, let's say no, where he is. Well, there's a piece of advice you can give without even knowing. No, yeah. I'll say that.

Let's hear your terrible, I'll say that. Well, I'll say this, because I get asked this all the time. You're super vague. If you're competition, no, this is true. If your competition requires any form of high level physical conditioning. It's a competition. No, it's a sport competition.

No, I felt it. No, bro, there's sports that are like archery. Okay. Archery is a sport. Okay, golf. Okay, okay, fair enough. Okay, so if it requires, if it requires,

it's if it's a physically demanding competition, then you want to peak for that event physically, which means that at least a week before, if not longer, you need to be de-loading in your training. You cannot be training super intensively up to the event or you'll destroy yourself. If it's a skill event like archery or like golf, then frequency wins. Do it as much as you fucking can and practice, practice, practice your technique. Like a lie. Okay, I lied. Okay, I lied. That was really good advice. Yeah. wins. Do it as much as you fucking can and practice practice practice your technique like a like a like a

Okay, I lied. Okay. I lied. That was really good advice. Yeah, that was I do you know, I was very curious how without getting the information of what support We're trying to prep this person how you could give them any sort of advice whatsoever But that was good advice. Well, yeah, and any and mimic your environment too if you're especially if it's like you Said like it's a skill sport like you really want to make sure you like You know hone in on that that that very specific thing and, and, you know, like a lot of times like this boils down to psychology. So, on the highest level, like a lot of these people, they get these crazy, like mental coaches and all this stuff to try and get you to visualize what you're doing. But it really, like a lot of times we'll make that,

let, let difference in the world, you know, unless you like you bring up a good point because uh, yes, you de-load working up to your event. So one or two weeks before, let's say I'm gonna fight in a three-day tournament or I'm gonna, you know, play a three-day sport or competition like CrossFit, I definitely want to have the two weeks or one week leading up to it physically be easy. However, just like with the skill sports, you probably want to be practicing the hell out of your skill. So that's a very good point, Justin. So like if I'm a football player or I'm playing something super intense, I might not need as long of a deload, but I'm still deloading up into the day of the event so that I can be of peak physical condition. But that doesn't mean I'm not practicing. That doesn't mean I'm not, you know, training. It just means

I'm training a lower intense name.'m just, I'm just perfecting what I'm supposed to do. Right. Does that make sense? Yeah, that and you also, yeah, you want to be able to kind of like blanket the noise, you know, the visual noise and all these other kind of distractions, like, I don't know, I've heard of techniques where they actually bring in audiences and different things to these, like, depending on how intense this competition is going to be and how important it is to you, you know, like some people will mimic it.

You know, have people actually like, yeah, stuff at you directly, like, right before you're going to shoot or do something like that. So, I'm really looking with you. You think, you, at two weeks sounds a little heavy for me on D-Low. I would think, I would think, I would think like four to seven days. It depends. Like if it's a three because I'm thinking three day sports competition. If it's like a like a super bike ride like a super endurance type of van or something super fucking intense. You might need a you might need a little bit longer than a week to D-Load, and it might be scaled, you know? I don't know.

It depends on what you do, because I'll tell you what. Yeah, but I feel like if you had D-Load too much, oh yeah, you'll lose performance. Yeah, I mean, I would think two or three days pre-event, which this is obviously we're totally speculating as we don't know the event, because you're right. This would make a difference on, this is where I didn't know how you were going to answer this,

because I'm like, well, what am I talking about here? What do we, what do we do? What are we dealing with getting ready for? You know, because here's what I'm thinking about. Like let's say, let's say the three of us we're going to do squats next Friday and we were all going to compete and see you could squat the most, okay? I would not squat heavy up until, so what's today? Monday, I would not squat heavy till Friday till that Friday.

I would squat, I would practice range of motion, form, speed, but I wouldn't go hard for almost two weeks until that Friday to be able to get them. Yeah, try it. Two weeks. Try it. I would squat, it was not like I wouldn't work out. I would still work out, but it would be very moderate.

I'd focus on good form. I feel like just having like four days off and then getting after a heavy squat, I feel great. I don't know, man. Again, there's individual variances, right? Yeah, individual references. So that's true. But you definitely want to peak physically, but you don't want to lose skill. But the other thing about visualization, which I think what Justin was talking about, you know, they've done studies and found like if I visualize shooting a free throw, the same parts of the brain light up is when I'm actually doing the free throw.

And that's not quite as good, but visualization does help build those patterns and make things and kind of desensitize you to things. Here's it, for me personally, when I competed in like Brazilian Jiu-Jitsu or Judo, I get really nervous. I would exhaust myself because I'm so competitive that I'd exhaust myself working up to the event.

And I learned that visualizing myself fighting, like actually taking time aside and doing it like for a week beforehand, just desensitizing me the whole thing and then walking into it, I'm not nearly as nervous. Yeah, well I bring that up because it really did help me, like especially, yeah, basketball, football, you know, whatever else baseball I was playing,

especially baseball, because it's such a skills-based sport. But yeah, it helped me to really focus on, identifying the distraction and then just being able to kind of like slow my breathing down, and that was another thing was breathing and all that. What I'm trying to achieve is the flow state, you know, as much as close to the flow state as you can because that's the state where you're gonna, you know, perform at your optimal level.

Have you guys ever, I mean, I know when I've, I've been in that flow state not a ton of times, but I've been in that state where you're just, you're just moving, you're just moving. Like, you're not really thinking about it. You're in the zone and it's a beautiful place to be. You guys have experienced that? Oh yeah, that's one of my favorite feelings.

It's just one of those things. You can't really, you can't always totally explain it. You know when you're in it and you're just like, oh my God, it's just so easy. You can have a conversation with somebody and everything is working. I feel like I can get into that with lifting sometimes even. Oh, lifting for sure.

Because I remember getting that feeling in a basketball and playing a sport and when you're just in your groove and everything that fills effortless, like sometimes your training is like that, man, you're well rested, you're warmed up, you're mentally focused, you're right in it. And then just the weights move, man, you got an awesome pump, you're drenched in sweat, you don't even realize, it doesn't feel like you're working hard, but you are working hard. That's all, and I think that has to do with, it's all the mind, that all has to do with

the mind, because I can, I can remember specifically, when I trained in, in Jiu-Jitsu, I only did it for about maybe six and a half years. So I didn't do it nearly as long as I've lifted weights, but towards the end there, I would reach that state and it, because I would Because I had practiced so much at that point. And I remember specifically, there was this black belt that came to train on an open mat, meaning, you know, an open mat meaning we could just spar. And we trained, we went no gui, meaning we took the gui off, we just had boars shorts and, you know, either a t-shirt or a rash guard.

And, you know, here I am, I just got my purple belt. He's a black belt, so he's obviously can probably be a lot better. He's very fit too. And after about three minutes in, man, I hit the state where I was just, I was doing really well. And I was so in the zone, everything disappeared around me. It was fucking awesome. Dude, that would be an interesting, like, laboratory experiment, you know, to take. If you could equate the amount of times you visually experience, like, something, like some sort of skill that you're trying to achieve and you're doing this over and over and over and you're banking this each time and you're figuring out and testing between how many times, you know, versus like how much easier it was

for you to jump into that flow state and not, like that would be pretty cool. Yeah, I love it. Yeah. Last piece of advice, if it is cross-fif you're getting ready for, maybe try a different sport. It's just put it out there. I feel like we had to throw that in there.

Yeah. Yeah. Been too nice. All right, our next question is from Mike and Nicole. I'm gonna read her question. I've been listening to old episodes after having listened to the last two or three months episodes and was surprised to hear that how the opinions on ketogenic diets have changed since the first time it was mentioned on the podcast. So I'd be curious to know what the

guys have changed their minds about in the last year, five years and 10 years, fitness related and maybe personally, could be a total paradigm shift or something less significant. We're probably less significant because we've already had the paradigm shift for us. If we, I think bringing it up right now is not going to shadow the paradigm. It's going to happen for us. Yeah, well, but that happens. It happens a lot actually. It happens a lot. Even more than we probably share. Well, here's what happens.

So I can only speak for myself. I personally value my ability to remain open and to consider ideas and to examine them and learn and try and grow. And you guys are the same. And so I went through lots of changes in my development as a personal trainer throughout the years. And as an individual, personally, I've gone through lots of changes.

However, strictly speaking, fitness, that XX has accelerated dramatically since starting Mind Pump because Talking about these ideas expressing them and then listening to my co-host Adam and Justin and then talking in you know with our Our fans and we have a forum now with lots of very smart people and throwing ideas back and forth And also being you know in the information world in terms of fitness, more so because now we have a podcast. It's been ridiculous. I've grown so much in my knowledge over the last year and a half since being on Mind Pump.

It's been pretty awesome. One of the things that comes to mind for me was understanding mobility work and tension. Tension and mobility work, I really started to understand really well, and it's probably been just the last year, or I started really understanding their importance beyond what I thought I had understood before.

And now I realize how mobility and, cause I'm always, you know, no matter what I say about health and wellness, what always excites me is stronger and more muscle always. And what I've really, truly realized is that mobility and tension or learning how to maximize tension contribute so much to strength and size as well. It's not just about injury prevention

and looking better with your form, they've contribute tremendously. And if I go back a little further before we start a mind pump, my paradigm was destroyed when I learned about that eating frequently throughout the day was largely baloney and that fasting was really good for you. Switching from body parts splits to full body workouts was a major paradigm shatter. And then also meeting and working with people who understood things like gut health

and the emotional component when it comes to how the body feels and moves and how we get pain and it can be related to our emotional state. Those were huge paradigm shifts for me, not that long ago, like six years ago. Up until then I consider myself probably a meathead trainer and then right about that point, things just started changing.

Yeah, you mentioned gut health. That was a big one for me. I just brought all this extra additional, like this whole new dimension for me as far as like how the body, how it all interacts, you know, especially like on a cellular level with all, you know, these bacteria cells. I just didn't, you know, I had never even thought how significant that was, that it affects the

brain, it affects, it's just your overall health, your immune system, everything is just it communicates with your bacteria. Your bacteria is just such an integral part, and why aren't we putting any effort in making that healthier? Yeah, I think contributing to that. I think we're probably one of the first people in the build muscle strength category that's really seriously talked a lot about that, not good health. I don't, I haven't heard a lot. No, I hear it now.

I hear it a lot now. It's now, yeah, now you hear it. I'm starting to see a lot of it more and more now, so which is great. You know, that was a whole point Yeah, you know, I want to say something though about how she worded the you know our views on the keto genitalia And this is why if you ever hear me, I always like to you know Sal's notorious for getting excited about something when when we find new knowledge and he loves to share it And I'm and I think I'm always the one. And I'm the one who's always quick to say,

pump your brakes, hold on, like I don't wanna get our audience so excited about them because I don't want you guys to think that just because we're excited about something or we might have just learned something. Cause sometimes, and this is, we'll get Costco picks of like people buying all this shit. Well, yeah, and you know, this is a, this is why this is why Sal has been so successful,

successful is entire life because he has that ability to transfer that energy. So when he's genuinely excited about something, he just learned he has this ability to transfer that to everybody else and then everybody else is all sudden doing it. And then also, and we decide maybe we're not huge fans, but then everybody's like, wait a second, you said this, now you say that. Well, here's the thing like, yeah, second, you said this, now you say that. Well, here's the thing, like, we are always, sorry, you have that with fashion at it. We're always are experimenting with tons of stuff,

man, tons of things. And I don't think that we were super pro keto than anti keto. I think we were still very fascinated with what we learned about ketogenic and the relationship that we all have with food with it. So for me, I am, I loved going through it and doing it because it changed my relationship with fats. For many, many years, I had told clients, so I had told clients, stay away from fat. You that's so easy to get fat

and your diet fats everywhere. And it's like even a chicken breast has got fat in it. So it's easy to find fat. I don't need you looking for fat. So that was always what I used to tell clients. It was just terrible advice. But it was how I was taught and trained and it was always concerned about that.

Well, when I went to ketogenic and realized, oh my God, the fat is not really the demon in all these foods. It's like the carbohydrate, the carbs and sugar and starches are what fucking is killing us. And so that really changed my relationship and how I ate and how I taught my clients. And so I don't ever think that, you know, when we talk on the radio about stuff that, you know, when we put things out there, we're excited about, it doesn't mean that it's the end all ever, because we always enter it with an open mind. So, you know, I think we were pretty open-minded though with Keto.

I think when we were talking about it, we liked the effects, but we did say, I believe, multiple times, like, this is not the official diet of my own. No, definitely. Well, you know, there's benefits, but here's some of the drawbacks. In fact, I think we're pretty good at talking about some of the drawbacks. Well, I think with nutrition in general, we're pretty hesitant to put a stamp on one way solely because it, like everybody's so biodeiverse, you can't say that that's going to work for this person over here right next to me even. So, if we didn't write a book about it,

we're not sold on it. Yeah, right? No, no shit though, but that's just it. It's like people wanna expect that if there's this new diet, it has a lot of science, a lot of benefits, but it's not for everybody, it isn't. And so that's the cautionary thing that Adam kind of brings in there because it's working great for sound. It was working awesome. And we saw it, and we saw how he was benefiting,

and we all kind of felt the effects of it, but there is that element that like somebody out there is gonna have a bad reaction, and then all of a sudden they're gonna get angry at us because, oh, well, you're into that guy, aren't you? Yeah, when it comes to nutrition, you simply can't look. Well, not just vegan, vegetarian for some people is fucking awesome. Yeah, it's superior for their health,

for their inflammation, for everything. Other people will eat more keto or paleo or whatever and feel fantastic and do better. So I mean, I think that we know what the basics are, the basics, whole natural foods don't over consume. But yeah, it's hard to be specific with those types of things. But even if we take it a step further at them, we have pretty hard stances when it comes to exercise

and workouts, but we're the first people. We will be the first people if we discover, holy shit, we found a better way of doing this, even though we taught you this way before, try it this way. Well, for example, that would be less than a year ago. I was a foam roll guy. Oh yeah. I haven't touched a fucking know, less than a year ago. I was a foam roll guy. Oh, yeah.

I haven't touched a fucking foam roll in over a year now. I know. I was a trippy. I was a foam roll guy and I would, I made my clients foam roll. And I used to think that the foam roll was the Ilnana. You know, that was like, when's the last time you felt the super naughty kink? Yeah.

No, but literally I have completely eliminated that for myself and for any of my clients. So I don't teach them the foam roll anymore. Instead, I do a mobility. You're a reactivating dormant muscle. Yeah. I mean, it's a totally different concept. That was a big paradigm shift for me.

That was a big one for me too. And that's just recent. That's just in the last year. Last year, I really implemented that and now I've completely changed. It's better. Yeah. I think there's a place for foam roller still. Oh, yeah. I'm changed. It's better. Yeah. I think there's a place for foam roller still. Oh yeah, I'm not saying it's worthless.

I'm just saying that's something that it shattered my paradigm and I preach differently towards it. But I will say this, and I think about it, you know, the dynamic warm up before you work out is getting things to fire the way you want them to. A foam roller is almost like getting rid of the pain that was caused from the bad work out the first time, the time before. You know what I'm saying?

Almost like you're just chasing it versus staying ahead of it. I feel like the way we warm up now with mobility and the stick and all that stuff, you're staying ahead of the problems, whereas a foam roller, it's like you gotta, you gotta, you gotta, you know, you're chasing your constantly. Also, the science on the foam constantly also the science on the phone date

The science on the foam roller is also there's more stuff coming out now that we didn't we didn't know before We're they're we're starting to find out that it may be more of a neurological thing than it is actually a physical thing of your break We used to say you're breaking an adhesion and not and really if all you're doing is if you're actually firing the central Narvisism and getting to activate that again, I mean, doing a mobility move. You're prodding it. It's almost like acupuncture, right? You're sacri-

You're localizing an area that you want to tension. And what, if you just poke yourself in the arm right now in one spot, tell me that your central nervous system doesn't know exactly, isn't heightened all in that area and isn't, isn't like responding like crazy right there. Well, that's just an extra response. Take that to the next level. You know, here you are just poking at your forearm. That's like foam rolling, but then actually going through flexion and extension with your wrist and rotation. Thank you. Is mobilization and which one is really going to benefit the issue or the

knot that you have there. Well, here's why, I mean, that's totally been a more circulatory. Well, here's a thing with foam rolling. So when you foam roll like deep tissue massage, similar, foam rolling is similar to deep tissue massage. I'm not gonna say they're the same because they're not. But when you're pressing hard on a muscle,

your brain does release local pain killers to that area. So if I feel like I have tight shoulders and you press on them, it makes it feel better. But it also tells the muscle to relax a little bit. The both those things you just named are both neurological. I know. I know. My point is it's telling it to relax a little bit, but it's chasing the problem. It's not getting ahead of the problem.

Because why is it overactive in the first place? It would be like me having really tight traps because I have poor scapular retraction depression. And so I constantly press on my traps, which makes them feel better, but I don't fix the problem. I don't ever fix what's causing them to be tight in the first place, which is weak mid-back.

You see what I'm saying? So that's why I'm saying I think, I think that's why that was such a big change for us because immediately when we're so in touch with our bodies, we're working out for so long, I'm saying. Yeah. So that's why I'm saying I think I think that's why it was such a big change for us because Immediately when we're so so in touch with our bodies. We're working out for so long. We immediately noticed It was a better warm up like I felt more primed for my workout I felt like I was ready to go versus you know, you know foam roll and I get up. I'm still I still got to do my warm-up sets and it's not really the same. Yeah, so

Chris Sylvie what is more anabolic? Sal's beard, Adam's leggings or Justin's voice. Adam's leggings. I feel like he's talking shit. This is just me. I think what do you mean? Adam's leggings got a win because you have to be super fucking anabolic.

That's not it. To where leggings does it? That's where I think he's in joke. So I am going to say, he throws it out. You know how we all joke, right? And but we are all very serious about being very open-minded about things that we do, right? So I'm going to challenge the two of you

when we small together to throw. I'm just here. You have to be getting paid by one of those. I am throw. I'm just here. You have to. Are you getting paid by one of those? I am not. I am not trying to see. I am not. You want me to wear leggings?

When just when we squat, that's it. Listen, when we squat, I'd listen to me. How could you, you, you, you introduce squat shoes to me, which I'm trying to get rid of? You know, you, I, I, I did that, right? In almost anything you've ever, you've ever set open, you be open minded enough. All right, I'll that right and almost anything you've ever you've ever said open you be open-minded enough I know why it feels better. Just give me some leopard print No, so here's a deal when I used to train so do I I know why it feels better too

And that's why it's like it feels pretty fucking good. It does I'm not gonna lie I'm Swatting I'm gonna have to say that I fucking like it doesn't let me tell you so I'm not going to lie. I'm squatting. I'm going to have to say that I fucking like it. Adam, it doesn't, let me tell you something. Do I think it improves a lot? No. Do I think I'm growing because of it? No. Do I? Am I recovering so fast that it makes no, but when I'm actually getting into a squat, it feels like I'm kept in all tight. Just like a belt feels. Yes. It's done a hole in them and using them at home. Bang, bang. Yeah. Here's the Here's the thing, I'm not debating you

because I know what that feels like. When I was just talking about training in Jiu-Jitsu earlier, we would wear rash guards, really tight ones. And a couple times I went to the gym right after and lifted weights in a long sleeve one. And I could tell how it felt really good on my upper body to work out and that. So I know exactly what we were talking about.

Oh yeah, they had those like tension shirts, for bench press, like they would have like, that's different. Yeah, but tell me I didn't feel good. Yeah, no, I'm not. Where do we buy them, dude? I know. Oh, sports authority or any of those

major sports, that's not a business. I know, I do, of course, I named the way. So they're gonna get, you're gonna get something, or do they have something that fit Justin? Of course, you get the, get the spandex, the one size fits all. No, it's not. I fucking blow those things out.

Yeah. You know, it's, I don't get a chance to do it all the time. But if I, if they're clean and I'm, and I'm heading to the gym to go squat, I, I will definitely throw them on for sure. And you wear your shorts over them, right? Well, of course, there's no way I would go in there. I took a picture of the day of my backside when I was just in those. Yeah, I remember. And I got some for that by the way. So many people thought that I went in there

and I train like that. I said, no, I would never train without shorts or that. Because for me, it's not, I don't look, although they do make my calves a little bit better. So I would be lying. Yeah, that's another reason why I think you're gonna like them. Really? Yeah, I think.

Is it that? Have you tried worrying about the mental game? The mental game. The mental game that it does for the for the cast row and then and then feeling feeling tight in this one. Here's what I want. Here's what I want to. I want to take it a step further.

But I would like to wear the leggings and the long sleeve one. They'll have a t-shirt and shorts over it. I mean, it would feel awesome. You know what I'm doing? Just to say we're gonna go squat no one's. Oh my God.

Yeah. Just to say fuck you, I'm buying shreds ones. No, no Where I'm wearing shreds. What's your colors and shit? Do they of course they make please dude? Do they make shreds like oh, what's so do that? It's in on it. Yeah, and then I'll wear the big old dog. Can we do that? Can we do we have the budget for that? Yeah, I think we can afford. Oh, I love that I love really I want some yeah, I love that. I love your name. I want some.

I don't want them to say shreds on. No, dude, ironically, I'm not going to do it. I'll wear colorful ones though. Get the funniest fucking ones that we can find. I wear those. Seriously, I wear those bad boys. Some pink ones. No, I'm glad you're open.

It's all good enough. Yeah. Beautiful. Listen, if you like Mind Pump, leave us a five star rating a review on iTunes. If we pick your review among the others, you will win a free Mind Pump T-shirt. Also, don't forget to go to mindpumpmedia.com.

That's where you can find the link to get 10% off of Camaracoffee. And you can check out all of our programs, including our maps, workout programs. You can also find us on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal, Adam at Mind Pump Adam. And Justin is that you guessed it, Mind Pump Justin.

Yeah. Thank you for listening to Mind Pump. If your goal at Mind Pump Adam, and Justin, is that you guessed it, Mind Pump Justin. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad, maps 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.

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