Mind Pump: Raw Fitness Truth - 360: Lower Back Pain, Easy to Digest Veggies, Unsolicited Advice & MORE

Episode Date: September 7, 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 easy to digest vegetables, the meaning of lower back pain when squatting, the right/wrong or no way to give unsolicited advice and the mystery of the missing JD. Have Sal, Adam & Justin personally train you with a new video every day on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. 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)

What are we doing today Douglas? We're gonna give away a few shirts. A few, how many reviews did we have this last? We got 10 reviews. I don't know what happened. Maybe there's a labor day. Labor day, I don't know. People drinking and boating, something like that.

A lot of DUIs. I hope not. I hope not, yeah. Stay safe, everybody. Well maybe it's just because Sal is gone. Yeah. Maybe that's what it is, because Sal is gone. Yeah, so there's some energetic thing going on here.

They weren't motivated by our leader. Hey, I see you're wearing your Lulu shorts over there. I am, dude. Starting to grow on you a little bit. No, I was like trying to give you the fair shot. You know what I mean? I like them, dude. I don't know.

I'm not sold yet, but I'm like, maybe if it, you know, the whole frequency theory, right? The frequency. Yeah, maybe that will apply to the Lulu shorts. I'm wearing them too. I like them. They're comfy, man. Yeah. Yeah. I feel like they give my balls a lot of free space to move around. Yeah. And they feel like it. It's like air conditioning. It's thin. Yeah. There's that. I don't know. I think I've moved away from a lot of the gym attire. So now it's like, it's pulled me back to that. So it's like, I'm in limbo with it. I'll be honest with you.

Yeah. Doug, let's give some fucking shirts away. All right, we're gonna give away three. Yeah, fold them and fly them. You are. First up is our Mesa 27. We like her. Cheetah lover.

She's the best. Cheetah lover. And TZD. Or Cheetah lover. What's that last one? TZD, or as they say in Canada, TZD. What's that last one? TZD, or as they say in Canada, TZD. They say that in Canada? What the fuck?

Yeah, it's like TZ, but it's the TZ. TZD. Is that right? Is that true? No, I'm just making that up. Inside information. Canadian stuff. All right. Yeah. Yeah. Inside information. Is it just fucking like that? Canadian stuff.

Alright, give the shirt to your friend. Alright. Yeah, so send you over your name. The one I just read to iTunes at MindPumpMedia.com, your address, and your shirt size. We'll get that right to you. If you want to pump your body and expand your mind, there's only one place to go. Mind, up, mind, up with your hosts. Sal Salda Stefano Adam Schaefer and Justin Andrews These pretzels are making me thirsty. What's that from?

Have you heard that before these pretzels are making me thirsty. I have no sign filled You know, it's funny me and George me and Justin always get references with each other And then he always said shit that nobody yet Third time like you said something the other day about some Venus That's fucking men are from Oh my god. See? Boogady, boogady.

No, no, no, no. Abuse. All right, so you guys are about to listen to one of our normal Q&As. And during the Q&A, we had somebody that was talking about, and the reason why we wanted to do a little commercial before this is because a lot of our clients, this was really common where you get low back pain when you're squatting. And I think we would all agree that a majority of that,

there's a couple of things that's related to either core or in balances and mobility in your hips that are normal and would cause. It's not always that, but for the most part in our experience, almost all the clients we've trained, it normally has something to do with this. So, you know, maps performance is,

this is what it's really geared around. There's a lot of, you're gonna get a lot of stabilization, a lot of core stuff involved because you're doing a lot of multi-plane your movements, and then you're gonna get a lot of mobility work. Incredible mobility, like, you know, most of you listening know that a barbell squat, a deadlift overhead press, a bench press, a row,

build the most muscle. Let's get a carrier bench press, a row, build the most muscle. Let's get to carry your workout. They're going to build the most muscle, but what you don't realize is that you have to do them right to be able to squeeze out what they can do. And the only way to do them right is to have good control tension and mobility and maps performance does those exercises, but it's focus is also on mobility. So doing something like mass performance will make you far more effective at utilizing those exercises that build so much muscle.

I have been incorporating lots of this stuff myself. You can tell on my Instagram, most of my videos now are posted that are posted are more mobility based. And the only thing that's happened my body is it's looked better and I've built more muscle as a result of it. So, maps performance is available mindpumpmedia.com. Check it out. So, hold on a second. So, you want me to continue growing the beard. I do. And you're going to grow yours along with it.

And with me. Yeah, we're going to be beard brothers. You guys are not. Can we touch beards? I don't know if I can connect and like braid your beard. See, in a twine. I think Justin would go, I can imagine. Just to scissor our beard. I think Justin has a really good neck beard. I do.

Like I'm looking at the hollow down. That's why that, oh, this is the, that's why I don't beard. Because I don't like fucking. Why don't you? I can't, I don't. You know what, he's lazy, that's why. He doesn't want to clean, he doesn't want to clean the neck up and line it up.

I have to do it. Like, it's pretty nasty. I got to cool looking, you know, shadow effect. Yeah, and I'll keep that. But like, once it gets like, scraggly just feels like fucking pubes on your face. Yeah. You're rocking pubes on your face. Yeah.

Does your rock and pubes on your face? Am I? No, FYI. No, dude, they're not that long. Wait a minute. Hold on. So, if it starts curling in your mouth, delicious pubes. Do you not get any action if you grow a beard?

Is that what happens? That's 100%. She's a certain length that's like acceptable But like once it starts feeling like she can feel it like creeping inside her mouth Maybe just no kissing but you can still do it well It started I've been married for a few years. That's all works anyway After you've been married for a few years, that's how it works anyway.

It's the work you see. Here it is. I actually think it's the opposite of everything. You have to do the whole warming up thing big time. Of course you do. Of course you do. It's like a whole process. I need that shit.

Someone on my Instagram said I look like Leo Nidus from 300, because of my beard. Why are you laughing? I don't, I don't. Somebody told me I look like the most awesome character ever. I'm laughing because I was Leonidas just like a couple of years ago for Halloween. I was him and then somebody posted on the forum about ultimate warrior, which I was also him.

Oh, I remember you. Yeah, the other post of the forum. I'll dig. I think we should do that. That's a great idea. Hold on a second. You do have promo. You dressed up as Leonidas, ultimate warrior. Yeah. I need one more costume. I'm normally naked.

It's every year. I always pick it a costume. That's I'm not wearing shit. Yeah. Were you ever a caveman? No, I'm not a caveman. Yeah. It's obvious. I'm trying to think about I was okay. Oh, you know what? Though the year before that, I was slashed from Guns and Roads. So that's not bad. No, that was a cool one. That was actually one of my favorite ones. I feel like, I remember that one. That was cool. I feel like slashes timeless, you know what I'm saying?

In terms of his, his pooing ability, his pooing attracting ability. Because he, you know, you know, and this goes back to, relation to pooing. This goes back, this goes back to, you know, what I've said before on here, which is it's not a tune whisper Right it's not it's not what you wear. It's how you wear it like that's the only motherfucker that can get away with wearing a top hat Ugly ass setup. Oh, he's a big ol' fucking shaggy hair and shitty hat. Yeah, but just but he likes slaying it slaying vagina Yeah, but just but he likes slaying slaying vagina ever. Yeah, you can not talk shit. Yeah, it looks like doing it just laying all over the floor. Yeah, he walks down the street. He's falling. Oh, man. Oh, excuse me, sir. You dropped the guy. I just went through this town. Do you want? No, no, not okay.

You keep playing one solo and then, you know, every single penny on the planet. It is played one solo and then, you know, every single penny on the planet. You go ahead and keep that. I wish I could be. Most epic ever. I wish I could do that. Speaking of slash, how awesome would it be to train someone like that? Oh, yeah. Well, somebody brought up a question.

We were reading through the Q&A's, right? And somebody brought up a... Or would it be a pain in the ass? They said, the reason we didn't answer this question, right? It was if we would train and, oh, if we had one athlete that we could train, who would we train and how would we train them? That's boring. Yeah, it's sound like I were both like,

that's the only Justin thinks that's cool because he would enjoy, I don't like training athletes. I mean, I somewhat somewhat do but not really Yeah, but think about it this way they can do anything like There high performance athlete you could see the mechanics well It's most elevated levels there's one of the only appeals I would have yeah, and I have that's the that's the only Peel I would have to that's what it is cool to be able to direct somebody on like a maneuver Mm-hmm, and not have to that's what it is cool to be able to direct somebody on like a maneuver and not have to demo it

You know like right you're gonna do this and like the you or demo it one to that perfectly one One time in their their mechanics their their their proprioception is just so ridiculous when you're training like an elite level athlete That you can just demo something and then they get it and they what And the worst part about that is the logistics. Logistically, like, you should, I mean, you're gonna be working on stuff that's so mundane and de-unit, so boring and fucking because it's gonna be on a minuscule scale.

It's like, it's like, it's shaving. It's not the macro stuff. Shaving seconds and barely. Yeah, that's what I mean. You're gonna be doing like repetitive shit that like they are not doing because they're doing all this other Course stuff. That's what I'm saying. I feel like the pressure training and athlete. There's just too much pressure Yeah, I'm saying like oh he's fucking the second fastest man in the world since you started training him now

You're like fuck it's like yeah, I bet you it's cuz you shit. Yeah, something else happened I couldn't it's not about the performance. It's it's about the longevity and keeping them healthy Like if your mindset isn't in that then you're a shitty sports trainer See, but that's what I'm saying like if you train this like if you're gonna train a celebrity at least train like a fun Like a like an athlete. Yeah, I don't know like a celebrity like a star that'd be great That's what I think we all agreed on I think that's what we didn't answer the question because I was like I couldn't tell you I don't want to train a single athlete, you know or maybe I would like maybe like a You know Chris moneymaker like a card player or something like this

That's about as athletic that I'd want to trade. I got this guy. He's fat as to play cards I'm gonna get it shows up on the SPN That's why you're irritated you guys get irritated like I do when I look at the magazines and they're like They're talking about some celebrity and they're like Jennifer Anniston got her body by training with so-and-so trainer And here's what she did with her and I look at the routine. I'm like this is fucking stupid in the balls You know right now. I a Jennifer builds muscle easily. So I have her do 500 leg bends and I was like what? You know she like that makes me so mad she learned how to like flip these ropes Yeah, I'd like, what? You know, shit like that, it makes me so mad. She learned how to like flip these ropes. Yeah, I'd like them to be that ass.

Exactly, I'd like them to be like, oh, Margot Robbie trained with style and he had her deadlift and squat. And that's where ass is amazing. You know, some crazy shit like that. Yeah, no, I agree with you. I'd want, I would love to train the rock, the rock or like a Vin Diesel.

Yeah, I'd like to train someone like, someone who's got to be like fucking buff. I want to train Oprah. Buff. You know what? She's bouncing in and out. And she like has the most religious following out of anybody ever.

Just a spark. Yeah, you win. She's like mouthpiece everywhere. Justin wins. If Oprah says I'm awesome, I'm fucking awesome forever. That's true. You know what I mean? And you know what, Justin would develop.

She doctor Oz you. Oh, right. And Justin would develop people. He would develop such a good relationship with Oprah. Yeah. I think amongst the three of them. I totally would. Yeah, he would probably be laid over the whole butt thing.

Yeah, you guys would become best. I feel like I could woo her pretty good, too. I don't think so. Really? I think she might be like, yeah, I don't know, I can't do she. I think she would feel like it. I think with Justin, you know, I think her might be like, yeah, I don't know, I can't do she. I think she would feel like it. I think with Justin, you know, I think her and Justin

would feel like, I'm really good with that. He's like, so, so, did he just call him a douchebag right now? Yeah. Yeah, she wouldn't work well with me because she'd fall in love or whatever. Oh, I know, I'm stupid. Yeah, I mean, then he'll be awkward. I'm like, sorry, Oprah, I can't date you and then forget it.

Such charisma. Yeah, that's it. Oh my gosh. Just awkward. I'm sorry, Oprah. I can't date you and then forget it. Such charisma. Yes. Oh my gosh. Just, but I think Justin wins though. That's, yeah. That's probably the call. If we were to pick one person, it would be, it would be a celebrity.

It would be a celebrity that would probably build a catapult your business even more. Otherwise, they would be, then be honest, all those people are paying in the fucking ass. The more famous someone ever has ever been that I've dealt with their athletes or the bigger pain in the ass. They're just people, man.

Yeah. They are. They're not fucking even great. Well, I think when you've been around that more, the more you're around that, the less excited you are about people like that. You know, like people, I always ask like, you know, who are like, you know, big inspirations for you, or who do you look up to, or would be such a great person to me that's famous.

And I always wanna meet somebody who's like, so totally different than what anyone, because like, I don't give a shit about their fame. I just, I've heard things about their personality, or I heard their like this, so that makes me want to meet that person. Otherwise, it's just because someone's like ultra famous that normally that person's a fucking dumb dumb,

you know, or somebody I would not choice but to. Let me tell you about celebrities. This is what I hate about celebrities. I cannot stand it when a celebrity gets on a stage and preaches to everybody about how to live their life. And you know, you got so and so celebrity up here talking about global warming is the worst thing that happened to human civilization.

Meanwhile, he owns six fucking mega houses and flies everywhere in a private jet and has a carbon footprint the size of freaking King Kong. But he's telling everybody else, you know, fucking, you know, you need to walk to work. You know, those kind of celebrities get on my gut. I can't, and that's most of them. They're so self-uncertainty.

And narcissistic, I'm like, shut the fuck up. You live in a bubble. You have no idea what it's like to be a regular human being and I you're trying to tell everybody how bad we are because we're not fucking Because that because I wear a fucking fur coat Because you don't drive a Prius. Yeah, get the fuck out of my face with that bullshit. Oh, I hate that So that's why celebrities don't impress me a whole lot Unless they've done something that's very like there's this one guy didn't even know his name I just saw him on a commercial. I'm gonna figure out who this guy is. He's climbing a unless they've done something that's very, like there's just one guy, I didn't even know his name, I just saw him on a commercial.

I'm gonna figure out who this guy is. He's climbing a mountain with snow, and it was on the Olympics during the Olympics, and they fucking pan out, and he's got no arms and legs. He's got these fucking hook things attached to his shoulder and knee stubs or whatever, and he's shimming up that thing like a little beast. And I'm just like, I want to find out who this guy is.

I would like to meet him. Right. He's a badass. You know exactly. The people, the people that have a story. Like something cool. Yes. Or the dude that cut out, who's the guy that, let's see, what was that movie where he had,

he had to cut his arm off in order to escape the, I want to meet that guy. Oh, the bike, the, or he was, um, what was 175 days? Something like that. I'm crazy. It cut his arm off in order to escape the I want to meet that guy. Oh the bike the or he was 100 was 175 days Like that was less than it was a lot of a lot of days 175 hours. That's what I was fucking How did you survive? 175 days Indira a lot of ants

Thankfully it rained occasionally Indira a lot of ants Thankfully rain occasionally At least I cut my arm off so I put some meat out there, you know I can cut it before before when you flushed it Adam I can cut it before before when you flushed it You know what I'm saying? A trophy Everything I love to meet that guy you know what I'm saying like want to find out like not not not fucking super You know mr. Actor who was in a movie and he played a slave and now I want to fucking oh

He's a great guy because he played a hard role. Like fuck off, I don't give a shit. How about that? Stop telling me what you're like the real people that did it. Oh, and how about when celebrities like go and talk about politics? You should vote for so and so because they blow, blah, you don't know shit. You know nothing.

As a matter of fact, if we took most celebrities and compared them the average population, they're very, very brilliant artists, but they're usually stupid. I hate to say like a lot of them are not very, they're very, very brilliant artists, but they're usually stupid. I hate to say, like, a lot of them are not very, you know, smart. They just start, look how they live their lives, they're crazy. There's a handful of them out there. There's a handful of them out there.

There's a handful of them out there. Fuck off, unless you want to be an interview on Minecraft, then I'm just kidding. Contact us. Is it coming, is it coming, finally? So I'll just talk shit about Michael Moore anymore. Yeah, he turned around. Now he's coming back. Yeah, I'm not saying that.

Bastards, he's coming. Shit, there it is. Quiet. We call it a plan. We call it a plan. Today's quads been brought to you by Kine-American. It's the only coffee that is infused with all natural neutropics for a cleaner, calmer, and more focused buzz without the crash.

Click the Kine-Maro link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking C'mere! The English Landis! Quique-c'mere! Then off it's the motherfucking quagga! The eagle has landed! Quijucoa Our first question is from Art of April. What are the best vegetables to eat that are easy to digest? French fries.

Colorful ones. Mmm, French fries. Pizza. Pizza sauce. Pizza tbh. You know, this is good because good question, because I like the second part about that are easy to digest. Do you know what our highest in digest have enzymes?

You know, I'm talking here. About what? About the vegetables, all the vegetables. Do you know which ones are better than others? I don't know, I'm talking about them. Well, here's the thing, this is the direction I want to go with this. There was this whole movement, and there kind of still is

to eat vegetables raw. Don't cook them because by not cooking them, whole movement and there kind of still is to eat vegetables raw. You know, don't cook them because by not cooking them, they contain more of intact enzymes and nutrients because they don't get cooked out. And you know, especially if you boil vegetables, it's healthier for you to eat raw vegetables. Here's why that's largely a myth. There's only you can only eat so many raw vegetables before you fuck your shit up.

You know what I'm saying? If I gave you a big-ass bowl of raw broccoli, like if I just gave that to Justin and Justin just ate all this raw broccoli, it would be bad for everybody in the room. You know what I'm saying? I heard something in the world. Yeah, it would kill him.

Now if I gave him a big ass bowl of well cooked broccoli, he could eat it, assimilate it, no digestion problem whatsoever. And when I get home, my wife would pay. Exactly. So you want to keep that in mind when you're eating vegetables is that you actually get, you know, you got to look at how much you can assimilate, and that's what counts, not how much is just in the food.

I mean, a rock has lots of minerals in it, but I couldn't do anything with it if I ate it, you know what I mean? So, if you find a vegetable difficult to digest, try cooking it very well, and if it's still hard to digest, then move on. But like the leafy greens are some of the best vegetables you can eat. They're very low in calories, super high in nutrients. Spinach. Yeah, spinach, kale, rapini. Nobody eats rapini. Do you guys know what rapini is?

Or Robbie, are you? You've brought it in here a few times. It looks kind of like spinach. It's like a hybrid between broccoli and spinach. It also looks like. Love it, man. I buy that. I cut off the stems and then I just boil the shit out of it and then throw some

Drain the water throw some olive oil on it and some garlic and it wasn't fucking amazing and it's a big bowl I gave it all I eat like a bushel by myself. Yeah Wasn't a lot of the thought process there that like somehow by cooking it like you're like Cooking nutrients out. I'm getting some of the nutrients out Now's a big argument too for like microwaves and Like zapping it. Well, there's some truth to that. That's how big argument too for microwaves and zapping it. Well, there's some truth to that. That's how that gets legs.

Anytime there's a little bit of truth to something like that, it grows legs and then it becomes fucking extreme. People find out that you lose a little bit of the nutrient. It's the same thing goes when you cook food. This people say, oh, you cook the food and you lose some of the protein or you lose some of the nutrients. I mean, yeah, but it's so small in comparison to when you go to the other side,

like Sal's talking about all this raw stuff. How much of it you're actually processing? Digesting, yeah, you eat two cups of broccoli raw and two cups of broccoli cooked. Sure, the two cups of broccoli that is cooked, you don't get quite as much nutrients, but your body can assimilate all of that versus the two cups that were raw, and you're getting a little bit more nutrients, but then your body can

only assimilate half of it. You know, and there's also, look, there's also, if you look at some of the oldest cultures in the world that eat lots of vegetables, most of them cook their vegetables. Number one, because cooking automatically gets rid of potential, you know, bacteria or any type of foodborne illness, Because let me tell you something, I know, eat lots of raw vegetables and it's only matter time before you're gonna, you can get some kind of infection or bacterial.

Or a whole layer or something. Yeah, so cooking vegetables does that. So humans have been cooking vegetables forever. And number two, you can just eat a lot of them. I mean, I eat, if you guys saw, you guys see how much vegetables I eat when I bring my food in here. I'll eat massive servings of vegetables.

And the only way I could do that is I cook them very, very well. So there's definitely benefit to doing that. But like you were saying, Adam, if you just look, here's a thing. If you just look at something and just try to discern by very basic ingredients or components as to whether or not it's healthy,

you're not looking at the whole picture. I'll give you an example. If I heat something up over fire, meat, for example, I will produce carcinogens in the meat. Now, does that mean that now eating that meat will promote cancer? No. You know what else produces potential carcinogens? Exercise. Like, if I work out, I create lots of free radicals while I'm exercising. Free radicals, you get exposed to those, you know it can cause or promote mutations in my cells, but does exercise promote cancer?

No, actually, it goes against it. If I were to go kill an animal and just eat the raw, flesh off that animal, I might not get some of the carcinogens from cooking it, but my likelihood of getting all kinds of other shit is much higher. So cooking meat is probably one of the best things you could possibly do.

In fact, cooking food in general is one of the most important developments that humans ever discovered. It's what allows us, it partially digests our food and why humans have such big brains. It allows us to have this small jaw. So we don't have to chew and crush all these, very fibrous, difficult food. We're not all riddled with tapeworms and parasites.

Yeah. And some foods are just plain poison as raw. Eat a potato raw. You can fuck yourself up. You need to cook the hell out of it before you can ever process it. So as far as what's easy to digest and what are the best vegetables,

here's the thing with vegetables. Eat lots of variety, I would say. Don't eat too many of the starchy vegetables, just because over consumption of carbohydrates isn't probably good for you. But other than that, man, go for all the different ones, all the different colors. And if digestion is an issue, cook them, cook them very well. And you'll find that you can digest almost anything. If it's any any vegetables cook really well

Clayton be Hayton What does it mean if your lower back is hurting from doing squats? I like that name Clayton be Hayton. I think that's funny. Yeah, it's clever. It's probably getting PMS What does it mean? It could be a lot of things No, it could be a lot of things. Most common, I think for me, I think, so we talk a lot about on this podcast or upper cross syndrome. And the other really common deviation is lower cross syndrome, which is just basically an anterior pelvic tilt.

So in other words, your butt's kind of sticking out, right? When you walk around, we see this like a lot of girls do it excessively on purpose. Sal made a joke the other day about what was it? Is your girl that is your girl? Is your girl hot or does she have lumbar lordosis? So she an Instagram model. It's actually really common for us to have this deviation and you're probably really tight and lack mobility. So then when you go down and do a squat and you hit 90 degrees or lower You put a lot of stress on that low back. That's probably the most common I would say out of all the clone, you know the people that Complain of low back. Yeah, I would agree. It's that excess curve and a lot of people and it's just

For I've seen it come from just poor ability to brace their core. Right. I was going to say that's affecting that whole process. I've been able to brace the core properly in that movement because keeping a nice tense core throughout that whole process will help to eliminate a lot of that stress there. Right. In the lower back. So if you think of it as, you know, an entire chain going through and where's the stress going to go? It's going to go to the weak point. So right there where, you know, the lower back, if you got an excessive arch, it's going to stop there. I've actually, you know, many times I've had clients that I've trained who will go down and squat and say, oh, it kind of

bothers my lower back. And I notice it's because of the excessive curve. And all I do is when they stand up with the bar to do the next set, is I tell them to brace their core, tense up their core. And sometimes people don't know what I mean. I tell them, pretend like I'm going to poke you. Like I'm going to punch you in the stomach. What do you do? You flex your core. Now keep it that way as you squat.

And like honest to God, eight or nine at a 10 times, that's all all they need to do and so before you go down in a squat And even if you don't have low back pain, this needs to be something you're conscious about Before you go down a squat and by the way, you'll notice Strength athletes and power lifters will do this pretty like like visibly like you watch them and you'll see them And they'll brace down and then go down into the squat and then control breathing on the way up, almost like a forceful on the way up so that you maintain that core tension. Because if you look at the spine, the spine is supported by yes, by the lower back, but

it's supported by the entire core. And if you brace your core, your abs, your obliques, internal external, the transverse abdominals underneath, it will take a, internal external, the transverse abdominals underneath, it will take a lot of pressure off the spine because what you don't want to do is you don't want the spine to excessively arch and then rely upon the range of motion of the spine because then you're supporting it with just the spine. Then you get this almost like this shearing force in the low back where it feels like you can tell us too much pressure. You know, it's what you're end up getting. The other common one I see is just being tight,

like really tight. So then this would probably be another issue that I've dealt with personally even is, when your hips are really tight and then you drop and then you may not notice it, you may feel like your squats pretty good because you're looking at the mirror in front of you and you see your knees are staying behind your toes

and you look pretty good. But you may not see what's happening with your hips when you hit a point where you get tight and then the body deviates and it's normally you get that extension and the flexion and extension and the spine. So if you've got that movement. You're basically your tailbone starts to touch.

Yeah, right, a butt wink is what that is, right? So if you have got that movement. You're basically your tailbone starts to touch. Yeah, right. A butt wink is what that is, right? So if you have that going on, and even if it's just subtle, it doesn't take much. You start loading the back with 200, 300, 400 pounds, and you start squatting, and you have just the most subtle little deviation down there when you get because your body's tight, because it's tight, and it starts to overcompensate to continue to go with that depth,

that right there can cause the back to flare up and fill that. So. Yeah, I've seen people whose back will bother them with squats and they have weakness like you're talking about Adam. And you know what usually helps them is if I teach them how to do lunges properly and then have them progress in their lunge and then we go back to the squat because really a lunge is nothing more than a split stance

squat. The front leg is still doing that kind of squat movement. And so I'll have them practice body weight lunges, stationary, or walking lunges. And then maybe after a couple of weeks of doing that, then we'll go back to try squatting. And sometimes it helps. Sometimes it makes a big difference.

There's also hip flexor issues that you can get that cause back pain. You know, sometimes people, when they're squatting, they're trying so hard to stick their butt out because they know they need to sit back. And so what they're doing is they end up really flexing the hip flexors hard at the bottom of the squat and order to give them that anti-alcoholic. Well, this Sua's attaches itself and you're like. hard at the bottom of the squat and order to give them that end to the pelvic toe.

This Suas attaches itself into your lower back. Right at the lower back. Yeah, your Suas is runs through the front, right? The south side of your hip flexor then attaches itself into your low back and it's a very common muscle to be tight. So, that's why I said tight. Tight muscles in the whole hip area, that whole hip complex could be hip flexor, could be glutes, could be performus, could be hamstrings, could be a lot of different things.

This is where having a trainer's eye or somebody who could be watching your mechanics. Sounds a lot like you could, you could use like a good mobilization session, you know, for the hips and then also strengthening the core. Those could be two good focus for you. Those two things, to me, like without like seeing the person's mechanics and be like, I'll say, this is for sure what it is. Those two things will not hurt you to start doing that.

Everybody should be doing that. So Justin just said, good hip mobility, which is kind of what, you know, or a program around that would be ideal. That's what maps green is all about is really getting that mobility. So spending some time on mobilizing the hips and then strengthening the core. And yeah, for sure. Yeah, I've done some core exercises to get people to be able to activate the core really well

without having their hip flexors fire really hard. And through using reciprocal inhibition, I've been able to do that pretty effectively. So for the listeners, here's an easy way you can do that. Land your back with your knees bent, feed up on top of something, push down into whatever your feet are on top of so that your hips come off the floor. Just an inch, just a little bit, and then do

some slow crunches in that position. And what that does is it relaxes the hip flexors but allows you to activate the core. And that will come in handy when you do an exercise like a squat where you're able to brace the core without having to excessively squeeze that the hip flexors and give you that strong arch in your lower back. Doug, I want you to remember to write that one down because it's one Sal's mentioned before that I I remember the first time he mentioned that that I had to have him re-explain what he was talking about. Let's do a video.

Yeah, that's it. Let's put that on the YouTube channel for sure. So if you guys aren't subscribed or hopefully everybody who's listening is getting on board over there at mine pump TV on YouTube. It's our third leg. That's right. And new content every day up there. So whenever we get opportunity like this to try and drop a video for you guys, you guys can visualize what we're talking about. Jess 87 is asking, is there a right way, wrong way or no way to give unsolicited advice? Well, there you go Adam. Well, if

Unsolicited, I'm real a thumb unsolicited advice. Yeah, it should be no way. But I guess if you don't take that very well. Yeah, and you know, I mean, imagine you walking down the street and some random person's like You might have like give you some advice like you If you combed your hair like this, I give you some advice. Like, hey, man. Fuck you. If you combed your hair like this, it looks so much better. Right, right. It's a, you know,

I think I do that to my eyebrows. What? I was not okay. A guy came up to you about your eyebrows. What do you say? And by a guy, I meant, you know, like, oh, really? He was totally hitting on you.

He was hitting on me and was like trying to like, listen, if you did a lot of stuff here, then, you know, really? Yeah, like, you didn't be so much better. Was he touch my face? Like, right, I wasn did a lot of stuff here, then you know. Really? Yeah, like you'd be so much better. Would you touch my face? Like, right, I would. Yeah, touch my face. No way.

Yeah, I was like, whoa, dude. I was like, whoa. Yeah, there's too much. You just crossed this face. You gotta calm down. But, but I felt flattered. I was just gonna say, of course. That's a fucking nice thing.

That's a good thing right there. It is, it is. Did you end up doing anything with your idol? I mean, of course. Yeah, well, no, not not that do either one of you guys ever pluck your eyebrows. I used to use the Plucker I was so they connect I let it go. It's like I I used to get them waxed. I used to I used to until I was when you went for your bunch waxing. No, no, so How you guys know I've talked to you that I have psoriasis right? for your bunch waxing. No, no, no, no. You guys know, I've talked to you that I have psoriasis, right? It psoriasis started on my eyebrow. The first time I ever showed up

on my body was on my eyebrow. And it was after I got my eyebrows, but I used to do it all the time consistently. And I was probably about 25 or so. And one of these times, and it was funny because I went to a different place. And I get waxed. And then all of a sudden, the psoriasis shows up on my, on my on my forehead bro and on my eyebrow and I freak out and it like I'm putting every type of ointment and shit on it like thinking I got some fungus from this fucking place. Yeah I'm going back to my black eyebrow. What did I do here? No. So I should let her sit on my head. I thought you should let her sit on my eyeball. Yeah.

Maybe let me get a good close look. Yeah, real close look. It's mashed it on there. Yeah, so it showed up at an O-wear and I for the longest time, you know, before I finally went saw dermatologists and they said, no, you have psoriasis and I'm like, what the fuck does, can I get that from fucking getting my eyebrows? You know, it doesn't work that way. But because it's so rough when you do that, like it irritated the skin and that's

what caused it to flare up. And now you don't wax them. Yeah, but still this day, I'm so paranoid about that that I don't want fucking so right? Cause it once I got rid of it, like it never showed back up on my face and I got it on other spots in my body, but I'm not looking forward to having it on my face. I'm like, I'll be done with that waxing now. Dude, I'm hitting an age now.

I'm so angry about this. There's like an age that you hit where, like I had like a couple hairs in my ear. Like what, why do I have hair in my ear? What's that for? Yeah, like what's a, a wolf man. But weird. Like who's, who's the fucking hair on your head, but then you get shit

The place cut it in my nose and then it the next day. It's even longer I mean your nose like it's like Yeah, it's like blowing and like I was like oh my god Like just fucking cut that dude. Have you ever plucked a nose hair? Oh? It hurts bro, bro. I do it all. I've heard it's not a home. Bro, I did all the time. Makes you cry right away. And in my eyes, start watering. No, but I'll get these random eyebrow hairs that are like really fucking long.

Yeah. You know what I'm saying? Like, all of them are normal. Stick like straight out. And how did one that's hell along? How did you give me on eyebrows? Yeah. We were talking about soliciting it.

Because I was going to give you some advice right now. Adam, I'm trying to explain. It's not like that's where we need to go with this question. Well, can you think of any profession besides personal training, where that would ever even be considered? Would you even consider doing that in it? Well, I think personal training is even harder.

Well, this is it. Because the second you go up to someone and try and advise them on exercise and diet, they're already thinking like, am I fat? Like what's going on? Well, this is what I was gonna say is that, the only person this makes sense to me is if you are a person. I didn't check the person's page.

I'm assuming they're a personal trainer and they're wanting to give advice. Unless you're just an asshole at the gym and you're critiquing random people and you wanna go tell them they're shitty form. Like, that's not a good idea. That's never a good idea. Now, if I saw an 80 year old woman

who looks like she could hurt herself, fucking a, I'm not gonna go there to solicit. I'm gonna go there to tell her. Like, and I looks like she could hurt herself. Fucking, I'm not going to go there to solicit. I'm going to go there to tell her. Like, and I'm sure she'll appreciate it. But if I'm looking at a 25 to 30 year old kid who's doing this thing inside, or not kids, a grown ass man who's in there doing this thing, and I think he's doing an exercise

that I think is stupid. You're just video taping. Yeah, exactly. I'm going to say that's the point. So yeah, you really think that somebody's going to get injured. Yeah. You almost feel like compelled, like you got to say something. It's like, yeah, you really think that somebody's gonna get injured. Yeah. You almost feel compelled, like you gotta say something. Yeah, like I think the bridge is broken.

And I think your car's gonna crash. And I think those people that are in serious danger of possibly hurting themselves will only appreciate somebody like you coming over and helping them because if you're doing something that is that dangerous we could get hurt, they probably have horrible form while they're doing it. They probably have no clue what they're doing inside the gym. The person who's gonna get irritated or not like your unsolicited advice is the guy who thinks

he knows what he's doing is probably doing something that you listen to mine bumps or you know it's stupid so you're feeling inclined to go tell him. That's not. They're wearing a squeam, you know, they're doing all these things and you're just like, do you just gotta shake your head out? Yeah, it's just not, it's not the right approach

to try and help somebody out like that. If you're desired outcome, it's really to help that person approaching them like that is only gonna make them, embarrass them, it's gonna embarrass them. And as a trainer, I remember having to do this and this was a challenge, like, You had to be really, really careful with how you approach them. You had to be, I think there's a lot of skill involved.

Well, and here's the part part like the biggest ego's ever. Yeah, the skill that I think I used to try and teach is that you don't even, you're, I would find the people in the gym that were doing things wrong because I knew they needed help, but I would not approach them about what they were doing wrong. I would just approach them to say, hi and introduce myself.

If that conversation allowed me to critique their form, meaning they said, oh, I would love your help, or could you help me with something here? Or, you know, I would ask, and I would ask questions, like, oh, what are you doing today? Or what made you choose this machine to do this? And I used to go like, hey, have you tried using the machine, like facing this way?

The correct way. Oh, wow. Yeah. Feel that. Oh, yeah, cool. Thanks. I would go, I used to go up to people and ask them if I could take them through the workout. I mean, that's what I would say.

Like, hey, can I take you through a chest workout next time you come in and hit chest or whatever? And then you could teach. Then I'd teach them the platform. Then what I would do was I'd pretend like I'd never seen them do a bench press wrong, even though they did. And then while teaching them bench press, I'd point out the wrong way.

Like, yeah, don't want to do this. This is what you want to do. And inevitably they'd say, oh, that's what I do. And I would even go another step further. And I would actually, like, people, like just like when someone goes, the doctors are really good at this, right?

The doctor comes in and, you know, you have something going on or it just tells you you're clinically obese. Like when they deliver that message, they're like, they don't go like, oh, you're fat, you're gonna die. They like make you feel like, you know, it's very common.

Most people battle with this and struggle with this. So when I talk about like mechanics or people's poor form and if they have shitty form, when I'm talking to them, I talk about people in general. Like almost everybody has a hard time doing a chest press correctly. These are the reasons why they do them incorrectly, and then I critique them that way,

because then they don't feel like I'm directly critiquing them. I'm talking about the general population all does this fucked up. When in reality, I'm really talking about them. Yeah, and here's the thing, too, if you're a dude and you see some girl and you're gonna go give her advice on exercise, but in reality you just wanna talk to her.

It's probably the worst way to talk. I mean, because first of all, it's kind of demeaning, like I'm pretty sure girls will be like, oh, here comes Mr. Dushi, tell me I'm gonna fucking, you know, how I need to do a better fly or whatever. And it's not very effective and I see that. I see that more often. When I see guys go up to girls to advise them on exercise,

nine at a 10 times, because they want to talk to the, they want to talk to the hot chick. And they want to come across like they know what the fuck you're talking about. I always had this like this pride in that. I'm hoping this is a trainer. This is all worthless advice if you're not a trainer. They were giving right now, or hopefully there's trainers

listening. I used to, this was my goal was I wanted to impact my gym or get so well known in my gym. I want to build that authority. I was the boss. I was the guy that people came to to ask questions. I was helping everybody. I knew everybody's name.

So, and I did all of the groundwork first. That way, if I saw someone doing something with poor form, I didn't get to ask shit or say anything. I just walk over and correct them, move their body. And they would, it would be so accepted because I already laid the foundation of that relationship. I've already talked to them many times. I've already built credibility and who I am and what I do and how I can, and I've already given them free advice and things they've asked me before. Now when I come over and I give, I correct them up. Now you're really helping people, you know what I'm saying? But you got to do, if you really care, because I don't like

when people act like they care a lot when in reality it's about themself. They want to go over and they want to hear themself talk or they want to seem smarter. That's an that's you feeding your ego and that's not you really trying to help people. If you're really trying to help people, there's a much better way to do it. J-Core 22 is asking. J-Core. What happened to JD? Joe Donnelly, JD? Joe Donnelly? J-D?

So, you know why? I'm gonna defer to his cell on this one. You know why we need to answer things. Thanks, asshole. You know why we should answer this? Because we're getting a lot lately. A lot of people have been asking us about Jeff Daniels, Jeff Daniels and why Joe Donnelly and why why we don't why we don't you know have them on the show anymore or talk

about them or doing that kind of stuff. Here's a thing you know mine pump is pretty we're pretty staunch about a lot of our stances. Some of them are related to how the supplement industry promotes products that don't really do anything for you or kind of a waste of money or are also unhealthy or they're unhealthy. And this doesn't jive very well with about 99% of our peers in the industry. That's just the bottom line. I mean 99% of our peers in the industry. That's just the bottom line.

I mean, most of the people in the industry, they can lose a lot of money if people stop, if people really realize the truth about most supplements, and how, you know, like, for example, the whole pre-workout supplement market, it's a complete waste of money. The studies that show any benefit, it's coming from the stimulant that's in there.

So just go drink some coffee and you've got the same shit. Protein powders, you're better off having real food and how supplement bars and whatever. They're so highly processed that they're anything but, they're anything but health food. And so these people stand to lose a lot of money when people start to think these things and it pisses people off.

And unfortunately, Joe is aligned with some of these people. And if you go on my Instagram page, I'm very vocal about my stance on certain things. And people are gonna get pissed off. And if they're gonna get pissed off and come at me in a pissed-off way then that's fine. Well I think that's the important part of this is I think for the most part as opinionated as we are as strong on our stances we are we try and play fair with everybody like I mean we've been in issues with CrossFit,

we've been in issues with vegetarian pages, we've been in issues with Lane Norton with Jim Stepanee with, you know, JD, like all these different, these different people. And, you know, the way we approach everybody, all of them, it's, it's the same way. It's not like a, it doesn't get into this war where we're talking shit about the other part. I have nothing, I have nothing but respect for Joe and his his ability to build a business. He's a very intelligent man. And he's a fucking horse. He's a he's a he's a badass inside the gym. But we don't we don't share the same views. Sometimes people and like that have some sort of like celebrity status or feel like they're really powerful. Feel the need to try and flex that power or try and use it. I mean, we made a stance with

huge companies way before we even met Joe. So I think it's hard for some people to swallow that. They're not ready for that. They're ready for someone like that to kind of... They're backpedal. No, we're going to go backpedal now. Yes, it's kid. No, we don't sell out. That's the bottom line. And we respect people. So if you're going to come on our show and you sell products we don't like, we're just

not going to talk about them. Because there may be something that there's interesting that we can talk to you about that we may be on some common ground. But we're not gonna change our stances and our opinions and our beliefs because you have 200,000 followers on Instagram or because you have a business and fitness, there's room for everybody. But again, we're not gonna change,

we're not gonna change what we're saying. Here's another thing like, you know, and I'm not, this isn't in particular to, to JD, but, you know, if you're fake and we find out you're fake, then we're probably not gonna talk to you anymore. We don't want to do anything with you, you know, there's people out there on, you know, fitness, in the fitness world that claim to be natural, claim to be all natural, not take any steroids. And then we find out they take a shit ton of fucking steroids enough to kill a horse

and I don't like that. Like we have nothing against people that take antibiotics. Just don't be a fucking liar about it. Don't be an asshole. If you take them, take them. And guess what? We don't care. We've done episodes where we talk about them and we say, if you're going to use them, it's your body.

It's great if you're not. But if you're going to pretend to be natural while using a shit ton of antibiotics, meanwhile, you've got all these people following you who are natural, who are trying to do your workouts, which are fucking designed for a roi-de-head freak, and they're hurting themselves or whatever, you know, I got a problem with that.

And that's not in particular to anybody. I'm just saying like, there's a lot of that shit in this industry. And, uh, you know, at the end of the day, my pump's gonna tell you to suck our dick. Well, yeah, I think that that's a, I'm glad I defer to you actually today. Yeah, and black.

Normally I have to be this guy. This is fucking, it's very nice for me to sit over here. So you'd not be the guy? Yeah, I get to be, let me, let me, let me reel us back in and be nice again here. Right. Yeah. We love it.

Let it out, Adam. I would like to, I would like to those say that, you know, one thing that we take a lot of pride in, you know, the way we conduct ourselves with anybody, even people we don't like, even to the extent like, Sal's never blocked anybody from their page. I've never blocked anybody from my page. Like, if you want to come on and, you know,

post on my page and debate me about something that I'm talking about, then by all means, then we can do that. Like, I encourage that. I want people to discuss, I think a lot of people learn that way, but I don't have a lot of respect for people that just throw in salts and talk shit and make fake threats. Like that's so childish to me.

That's shit that you do when you're 15 years old. You know what I'm saying? Like most of us, some of us grew out of that by 15 years old. Like that's so fucking childish to me to do stuff like that. And we're busy guys, man. We don't have time to play high school games with kids that, you know, get their feelings heard or upset or they're used to being the bully and telling people what to do. And, you know, when they don't get their way, they throw a fit in a tantrum and they play

social media games. Like, come on, that's not us. Like, we're not going to be guys like that. And that part of the reason why we avoided even discussing this because we talked a lot about like, hey, we're not even going to get involved in drama like that. We're not going to even get into this, you know, social media battle back and forth. And yeah, I mean, in all honesty, it's not like there's not

a war or feud with anybody. I mean, the ones we've had have been very public. It was just, you know, just like we're just not gonna, you know, talk, we're just not gonna associate. That's all. It wasn't like, hey, fuck you, I hate you. And I actually feel like we took a very high road and I think we were really nice to play that way

considering we have a large, a much larger platform than any of the people we're talking about. And, you know, we came after Jim's to Pony, pretty hard, just for a stupid little video and stuff. We could have destroyed JD if we wanted to. And now we had no intentions of doing that and we don't want to do that. That's not our, that's not it,

just because we don't see eye to eye. But that's the reason why he's not coming on the show anymore and won't be on the show anymore is we just, we stuff has came forward, things have happened to where it's just like, nah, it's not coming on the show anymore and won't be on the show anymore is we just we stuff has came forward things have happened to where it's just like not It's not it's not a work. It's not a healing and I think and I think that you know I think it's really really Commendable for us to not discuss and talk about it because I think no Bye for what well? I think well for what it could cause a lot of attention and create a big social buzz

And I think that's what most people would do most people would take advantage of a situation like that and say oh my god They have information about this and they could spill the beans on this and oh that shit would go viral so fast But that's not us. That's not how I I don't want it I don't want to become famous or known off of somebody else's name. I don't want to become popular because I put somebody else down and it becomes viral. Or I leaked information that I know that's private and personal. I don't want to be known for that at all. I'm saying fuck that. That's not our style.

No, you just have to be, if you're going to come on our show or you're going to associate with Mind Pump, you've got to be aware of the things that we talk about and the stances that we have. We've actually had people want to come on our show who haven't listened to many episodes. And I look at them, I'm like, are you sure you want to come on our show? Because you literally stand for everything that we, you know, work. Yes. But at the same time, you may have something interesting or something we could talk about. And we're just, we're gonna respect you and not talk about those things that we may disagree about

unless you want to. In which case, here, I'll speak for me, I will never shy away from a debate or discussion. I will always respect people's opinions. I love it when people prove me wrong because it's an opportunity to learn something and I'm the last person on earth Who won't say that you know? I've told people many times like wow you really you know changed my mind on this one particular thing and thanks for showing me that

So there's there's no no problem with that kind of stuff But it's hard. It's challenging. It's hard. I could see how some people will have a problem with with with some of the stuff that we say because it's against a lot of what we say is against What they've been preaching for decades, you know, it's what their business is built on mind pumps out bruise and egos That's it hashtag that shit bruise and egos. Hey check this out go to YouTube right now find mind pump TV Subscribe to our channel we download videos almost daily, awesome content. Also, don't forget to leave us a five star rating review on iTunes. If we like it and we pick it, you'll win a free t-shirt.

You can also check us out on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal, you can find Adam at Mind Pump Adam, and Justin at 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. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com.

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