Mind Pump: Raw Fitness Truth - 374: How to Properly Target & Build Your Weak Body Parts

Episode Date: September 29, 2016

Do you have one or more body parts that are lagging? You know, the ones that just don't seem to build no matter what you do? In this episode, Sal, Adam & Justin teach how to bring these parts up to add more balance and symmetry to your body. Have Sal, Adam & Justin personally train you with a new video on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint AND the Sexy Athlete Mod (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Get your Kimera Koffee, Mind Pump's first official sponsor, at www.kimerakoffee.com, code "mindpump" for 10% off! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

Katrina and I went and saw the fucking hot dog one, the food one. Oh, we walked out. Why? About halfway. Why? It was too, it was, there wasn't a, like, too forced or what? It was, here's the thing. It's horrible.

That's why I loved it. It was, no, it was, it was hilarious for like the first 20 minutes. And then there, it was so empty from that that it was like, it wasn't funny anymore. Yeah, it was just all shock value It was it was all shock really not yet. I loved it. It was too long It was too long of a I think I sold it too hard man too long of a movie for that for that type of humor He deflates all my movie choices just so you know He's in his own little world you missed you missed the whole freaking taco, you know, I'm always open minded. Dude, I saw a magnificent seven.

No, that was killer. I don't know if I've seen that. It's great. Which one was that? Denzel washed in and then you got Chris, uh, it's a remake, right? I'm an old one. Is that the country one or the Western one where he's going along

and then he keeps adding guys to it? Oh, I saw parts of that. It's kind of like, like a tombstone kind of plot. Let's go to the movies tonight. It's sick. Who's down? It's worth watching. Tonight's Wednesday. No, I mean, like what is aunt, what do you want to want? You don't have go to the movies tonight. It's sick. Who's down? Where's tonight? Tonight's Wednesday.

No, I mean, like what is aunt, what do you want to want? You don't have anything to watch. I don't fucking care. Tomorrow I'll get a beer. Let's go watch, let's go watch Magnificent 7. Oh yeah. Justin, do you want to come? I would do it again.

But you can't, okay, fine. You can't come, come. You gotta go home watching. I can always come by myself. Boom! Hey, ooo. T-shirts. I got the power.

Are we giving away T-shirts, Doug? We are. Doug always waits, you know what, let me tell you what I like aboutoo. T-shirts. I got the power. Are we giving away T-shirts, Doug? We are. Doug always waits, you know what, let me tell you what I like about Doug. Doug is patient. He does. He allows us to just, just, gibber jabber. Doug is patient, Doug is kind.

Well, watch him right now. He's trying to speak, but we're still speaking over it. I just keep my mouth shut. All right. It's very easy. I have an easy job. Let's give away who won the shirts. Well, we had 22 reviews, which is fantastic. Holy fuck, yes.

Is that a record for us? I don't know if that's a record, but close to it. I think that's a lot of the listeners that came over from our interview on the Ben Greenfield show. Yeah, I think that might be part of it for sure. They're all five star. Oh yeah. We don't give away shirts to anybody

if they give less than five. Oh yeah. But we're't give away shirts to anybody. We give less than five. Oh yeah. But we're gonna give away six shirts. Wow. So let's begin here. I'm gonna refuse. 22. 22. Adam. What's the most? Yeah, listen, we're on. He's fucking we're live. Yeah. On the mic. Instagram. Stop texting. That's the one time you should pay attention. Those are what he's doing. Alright. We got six shirts going out. We got J Greg Texas. We got tap 86.

Stephanie O. K. Craw zero zero seven one. E. Schwartz for 18 and flow. Tation. All of you winners. Free shirts for all your mother.

Fuckers. So send your name the one I just read to iTunes at mind pump media.com Include your shirt size and your shipping address and we'll get that right out to you. We're gonna mail you a Free mind pump shirt. We love you. It's coming. It's crazy. If you want to pump your body and expand your mind There's only one place to go You gotta pump your body and expand your mind. There's only one place to go. Mind up, mind up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews.

All right listeners, you're about to hear an episode on how to bring up lagging body parts. We're gonna give you great information, some free takeaways, but if you really want the nitty-gritty, if you really want expert programming and you have body parts you want to bring up and make your body look more balanced and aesthetic, we have the answers. We have maps black, that's the first one. Maps aesthetic, the program is specifically designed to help you bring up lagging body parts

with the patented focus session concept that we have. We also talked about the functional sign, the neurological piece, too, because up lagging body parts with the patented focus session concept that we have. We also talked about the functional side and the neurological piece too because a lagging body part isn't just always the aesthetic piece. Sometimes it's the inability for you to connect to a certain muscle group. Absolutely. We have our sexy athlete bundle. This includes maps aesthetic with maps performance. Maps performance as many as some of you may know, is our

athletic based mobility based Functional based maps program and when you get that bundle we teach you how to meld them together How you can get that aesthetic component but also get the functional component Lastly on that episode we talked about You know how body parts are lagging and we tended we got stuck on So we talked about how body parts are lagging and we got stuck on how some people train and they just don't develop their butts, even though they do lots of squats and lunges.

It's just super common when we have a lot of people that are running on treadmills with flat butts, while they're telling us that, hey, I want to build a butt and there's a reason why that is and a lot of her humanitarians at the end of the day. We want good butts out there. That's right.

And here's the thing, a lot of times is not because you're not squatting and not deadlifting and not lunging. You're probably doing all those exercises because you were told you should, but your butt still isn't developing. It's because you don't have a good connection to firing your glutes.

You have what's called a sleepy butt. Well, we've got the answer for you. We have the build your butt bundle. This is our map's aesthetic program with a modification that teaches you how to use certain exercises and techniques and how to use them to wake up those glutes that they fire properly so that when you do do those squats, your butt grows. You can find all of that at mindpumpmedia.com. Are you getting weighted at it? It's all in his face. Yeah, I'm a little fat right now.

I look a little heavy. I haven't trained this is the most I haven't trained ever before Your chance not even helping Um, I just got into helping fucking dick Yeah, no, I'm actually been enjoying the time off a little bit. I'm gonna train today. How long have you not exercised for? I lifted the first day I got there and that was it. So it's been almost a week. Yeah. I haven't taken a week off. What's up that bad dude?

I haven't taken a full week off at you. But that's not why you're getting fatter. Well, no, yeah, that's pretty much why I'm getting fatter actually. So your diet's exactly the same? Or are you eating bad a little bit over there and over here? Well, yeah, no, I drank. I mean, I never drank. I drank dude, I had a fuck one night one of the nights we were there

We had I drink only about the mitis right do the mitis So this place is famous for the mitis right? It's like the world what's in a mity? What is a mity? Miami, it's like rum and yeah, it's basically it's a fruity It's a fruit smoothie without Already pretty yeah, but my tight my what are tight, like, peanut colladas and lava flows and dirty monkeys, those are more like fruity and like a drum that's in it, right? Yeah, and it's a lot. It's mostly rum and it's like a splash of like they do like this.

This place does this like like a garbage. Sure. I did a video. I did a video they're making it so you guys can actually. I had a lava flow when I was in Hawaii Fucking delicious with the whipped cream so like such a bitch So I do to man up your I put it on my nipples to man up your lava flow just so you guys know if you're over there Oh, you can man it up. Yeah, you can man it up

No way to man it up. You do a double lava flow with a rum on top all right So that's not like such a little girl. Yeah, and what I like about that it tones down the sugar. What's a lot of a flow of girly drink? But are you kidding me? Pro it, it's kind of colors. It can't get any more girly than that. Really?

Like you might as well drink a blowjob. So look at that, that's all the, Whoa! I'm just saying, how do you drink a blowjob? Come on. Can you see that Justin from here? Yeah, I can see. What is that?

So it's delicious. So it's all ice and then you just put the rum and then you just, this is like just this sherbert like. Oh, wow. Yeah, they put it in a canister and a CO2 canister and they shoot it out, which is totally different than a normal Mai Tai. This is what they're famous for.

So you were making me angry, I have you were smashing those? Oh, I must have had six of those. And then of course, it's a wedding. So then we're taking shots of fireball and all kinds of other stuff. And I was fine. You get diarrhea. No, no, I was totally fine.

I was fine. I, uh, I didn't party without me. We, we, we danced like crazy all night long. You danced? Yeah, yeah, like, You take a video of you dancing. I didn't. Please, you can talk to the dream about that.

She'll tell you, she's like, God, I love it when you dance and drink She'll tell you So drop drop drop Hey, don't take my word for it bro. Ask your legs move when you dance. That's the woman. This they steady You eat all he does is grind I guarantee it. No, I'm not a ground ground I promise you guys I won't let you down when we go out there, but I will I will admit this There is a difference between me sober dancing and and I don't let it be fucked up

I don't be I'm not like drunk and I'm like you think you're dancing well like it's not like that's a mission a little bit It's it just it does loosen me up because I'm not like a you know many needs start bending Yeah, I wasn't like I didn't belong to any dance teams like you did or anything like that or Didn't have like high school cheerleading in my background. So I didn't have a, so it was color guard. Yeah. It was right. You guys color guard. You have to pay pay.

Hey color, color, color. Like color guard in my school was like it went like this. So you wanted to be a cheerleader. Like everybody wanted to be a cheerleader. Those, those were all the hot girls, right? If you were, if you weren't a cheerleader, you didn't make the cheerleading team, then you went to the dance team. If you didn't make the dance team, then you got cut and then you were the color guard.

You're a base. Yeah, that was kind of a mascot. Yeah, that dance team, then you got cut and then you were the color guard. You were a bass. Yeah, that was kind of a mascot. Yeah, that's your only option. You know the color guard is, right? Yeah, I do. Girls that do all the fly. Okay, so that, but anyway, so the my ties, right? I dream nerds that do like that stick thing,

like, you know, the hacky sack in there, like, you're like, we just offended, we just offended like a ton of people. Hold on a second, hold on, nerds hacky sack. I never hacky sack. I know, you f**kers did. Yeah, I did. I did. I've never said I wasn't a nerd. I'm just saying there's levels of nerds hacky sack, I never hacky sack. I know you fuckers did. Yeah, I did. I did.

I've never said I wasn't a nerd. I'm just saying there's levels of nerds. Oh, yeah. So after the Mai Tai's dancing felt great. The next morning, that was the morning we decided to do the road to Hana. And the what? The road to Hana.

Okay. Have you been to Maui before? No. Okay, so what's Hana? Hana is a road. Okay, so it's a place. It's a town. Okay. So it's the road to Hana is like a movie. Well, it's literally

And okay, Highway 9. The think of the nastiest part of Highway 9. Let's technically a movie You're you're familiar with Highway 9, right? Yeah, okay, so think of the the nastiest part of Highway 9 as far as the twist The turns and everything yeah, and then put it on the top of like a tropical mountain, right? And it's in its 30 or 40 miles long and it takes you a good like three hours or so to go all the way through it. But it's like the most beautiful sights. There's all these waterfalls along the way that you can stop and all these crazy. So three hours of twisty roads and you just fucking drink.

I should have done that before. Marker 15. I look at Katrina and I'm like, I'm the one driving and I go, I got to throw up. She's like, really? And she's like, do you want me to drive? I'm like, no, no, I think I'll be fine. I just, this road is just gnarly and I just, I felt fine in the morning, but once I got driving on this road, it was that bad.

So I got out and, uh, shoved my finger down my throat and threw up for a few minutes and then came back in and I feel better. I'm back to driving and I did I felt fine after that but it was a gnarly ride up there but it was cool. We saw all kinds of great stuff a lot of the photos that I've taken and posted. So you got speed isn't it worse being a passenger when you're sick? Of course. That's why I wanted to drive.

I actually wanted it to drive like she Like, do you want me to drive? And I'm like, no, it'd be worse if I could sit. I didn't throw it around. Cause I know if I'm sitting in a car for 30 minutes to all start getting on my phone and like, Oh, and then you'll really get to it. Oh, yeah, that it's good. Well, you should have done as passengers.

You should have been a passenger, but you should have taken like a couple of benedrals and just slapped. But then you'd miss everything. Yeah, that never mind. Yeah, the whole point is the like, check the picture. Hey, babe, can I nap while you do all this stuff?

Yeah, tough it out. Yeah, I do. is the life-chick-tip. Hey, babe, can I nap while you do all this stuff? Yeah, tough it out. Yeah, I drink it. So you got hammered the night before then? You know, I didn't think I was that hammered. I did not feel hung over. I went to bed that night. I went to bed that night. I took like four out of bill before I went to sleep

and woke up. Did you feel delivered? What did you do crazy that night? Because you drank so much. You're doing anything crazy? Well, we were at a wedding. So we were celebrating America. I'm sure.

So that tends to happen. So we drank. Well, what I tends to happen. So we train. Well, what I'm saying, what I mean is any good stories from from this inebriated state of Adam. You know, dude, I didn't do anything too stupid, I think. Did you go streaking? No, no streaking. I kept my, we were at a really nice place called Maryman. So if you've never been to Maui, Mariam, probably top three locations I've ever been to as far as I've been to a lot of weddings too. So I've seen some really beautiful spots. This place was just gorgeous and not only was it gorgeous and they had the entire place rented out.

The food there was just amazing. The setup was amazing. My ties were everything was just perfect. Do you guys get emotional at weddings? No, not at all. I don't understand why people get emotional. Well, because people that are in the waiting for it, do you cry or love them? No, I don't get it. It's a wedding, why's it fucking, who cares?

Although, I think women can attend the, I don't know. Is that a generalization? Yeah, no, can you get, can you get, can you get, can you get, can you get, can you get, she gets all, she gets all, you know, the women are, well, she's crying because you have an astrum area. What? How are you? I guess I get, I guess I, You get that for the divorce show. She gets home. You know the women are well, she's crying because you haven't asked her marry

I guess I guess I guess I get that for the divorce. Oh, I know oh, oh, by the year Katrina was listening to that We're on the plane and she's like like her mouth opens like this and she takes the headphones off And she's like she yeah, she pulls it off and she's like I can't believe you just said that about South I'm like, what are you what are you listening to? She's like, episode, you said to force a like that. I'm like, I was like, oh, yeah. I was like too far. I go too far. She goes, yeah, that was too far. I said, no, thanks.

I got fucking messages from random fans now. Hey, I heard you were divorced. Here's my profile. Can you help me on personal training? Yeah, yeah, yeah. Check me out. No, but, yeah, no, there's no emotions for me at weddings. It never has been. I don't understand that. Unless, I guess if my kid was, yeah, yeah. Yeah, no, but uh, but yeah, no, there's no, no emotions for me at weddings. It never has been. I don't understand that.

Unless I guess if my kid was getting married, maybe, yeah, for sure. It's good. Oh, 100, you know, what are you? Were you dead inside? Maybe when, maybe when you're friends, get married, you cry for them. I cried. I cried in two best man's beaches. I gave two. Did you really? Yeah, yeah, I gave two best man's beaches. I cried at marks and I cried at cried in two best man speeches. I gave two really. Yeah, I gave two best man speeches I cried at marks and I cried at Jarrett's I think I cried at Justin's and I didn't cry at my Sorry, Justin. No, I just those two were just emotional for me Mark. I think it was the timing that I he was I think the very

Furs of my best man. I think he was the first one Justin didn't even he was in your way. No, no, he was at my way. Just an evening. He was in your wedding. No, no, he was at my wedding. Yeah, just an evening. Oh, you want to be in the wedding? No. I think I almost, I almost didn't even bring him involved in the mind pump circle because that,

because I was like, this motherfucker didn't even put me in his wedding. I thought you were like, just as my heavy, I thought you were his mentor. He's never said that. What? You were a chef. Ever have said that? I just said that. I tell you that.

I miss mentors. This is probably listening to it right now. Yeah, right. She's logging it for us. That's horrible. Well, at least you were invited. Yeah, I know. No, it was. I didn't know you. I was. I was invited. So that was good. That was good. I was I was there for sure. So listen, you have more impact in my life now.

But he also, yeah, I know. And I would be, If you were to get married today, let's just rewind for a second. Let's say you were to get married today. Yes. Uh, we would definitely be in your wedding. I would have a total different cast up there.

We would be in your wedding. Isn't that funny how that works? Yeah, it is weird. You'd have three best men, right? Yeah. I don't even have, like, yeah, there was like half of them. I don't even talk to anymore. Can I just say something right now? I really, and I don't take this wrong on like yeah, there was like half of them. I don't even talk to you anymore. Right, can I just say something right now?

I really, and I don't take this wrong. I really want you to get married, but here's why. The bachelor party. Yes. God, we were playing. Damn, it just, someone that'd be great. It's a little great big, dude. We will almost die, I guarantee it.

I hope someone, I mean, I don't want to hope, I don't want someone to die. No. But that would just like, probably happen. It'll be extreme. Somebody would. I think I could, could, could, could, trainer that we could do like a practice one

bachelor party yeah You know you do this what you do because I'm I could tell her like you know I'm really this whole marriage thing. I'm not sure Let's do a run. Let's do a practice run You know what I'm saying I'm like everything you could do a practice Wedding shower and everything and I'm gonna do and let me see what happens. You're like a cubic circunium Yeah, yeah. I'll start like convincing her that way.

And then I'll, then I'll, then I'll drop the bachelor part out. Oh, so this weekend, Justin, South, Doug, and I were gonna fly out, we're going out to Vegas for the weekend and then we're gonna drop over. I was just, we're just, you know, thinking that out. It's a pre-batch for a part, that's all.

Wow. I like it. I think we could do that. Huh? I think we could do that. Dude, I hope. Couldn't want any to give it, you know, what is it to with people always, why do people do that. Huh? I think we could do that. Dude, I hope. I couldn't want you to give it.

You know, what is it to with people always, why do people find that so necessary, especially family, to be like, no, I didn't want you to get married. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no So sign some fucking paper and get the government involved in my relationship that's been going great for six years. Is that what you're asking me? Is that what you're wanting? That's a good point. That's a good point. So what you should do is not spend the money on a fancy wedding.

You don't have to, right? You love your girl. Just sign the paperwork, have the bachelor party, and give her the peace of mind knowing that you are now her husband. I don't think she doesn't have peace. I don't see it. I don't have time. No, you know what it is. I don't see it.

I don't have time. No, you know what it is. I'll tell you what happened. Before, I didn't know Katrina very well. Now I know her. You know what I'm saying? We really like. And I'm like, damn.

And I'm thinking to myself, I'm like, fuck. I kind of shit. Dude, she's a closer. She just closed all your... She beats me at home. I guess she did. She beats a sheddy. Where'd he go?

You know what? When Adam comes in with the black island. What happened, bro? You deserve it. You better start saying nice things about me. I'm like, what the shit out of you when you get home? Kind of turns you on. You hit that little bit. A little bit. I'm in a weird shit like that. Wow. I thought, so was that one. No. Yeah, you started, you started to rub off on me. You just a little bit. So I was just a big talker. No. I like to wear the feet pajamas. That thing.

The feet,. That thing. That weird stuff. Not the beating. I think we're supposed to talk about what we're doing. No, no, no, hey, so listen, this is something that I've gotten, I've gotten, that's the, I've gotten, yeah, I'm just gonna put that there.

I'm getting, I'm getting, I'm doing, I'm getting a lot of things. I get, oh, nice. These messages. Yeah, fucking hey dude. I need. Fucking hey, dude. I need a my tie. Sorry. Give me another my tie, please.

I've been getting a lot of messages from people since we just had Johnny Sebastian, one of my favorite Asians on our show. And he is getting ready to beef up for the two 15 or two 12, two 12 division. And lots of people been asking about training regimens and programs for bodybuilders. And if we do stuff like that, which is ironic because we have a program for people just like that,

that is specific to building lagging body parts. Yeah, I kind of bring up lagging parts. Which is extremely important. We should talk about what a lagging body part is. Well, yeah, let's talk about what it is. Yes, and for me, you just as as no clover doesn't give a shit about that. Well, I think some people don't care.

Some people don't care. Some people don't care. No, dick exercises started just. There's two definitions of lagging, of not lagging, of lagging body parts that I can think of. One would be from an aesthetic point of view, right? And I think that's what you're talking about mostly, right? And I'm like, like, you look at your body,

and you see areas, and I wanna build and develop it, and be able to see, you know, a more pronounced look. Yeah, because it doesn't look balanced. Like, oh wow, everything looks good, except for my hamstrings, or except for my quads, or except for my delts or my chest or whatever, from an aesthetic point of view. But then I think there's also lagging body parts

from a functional point of view. And they're, well, that kind of inversely related, don't you think? They can be, but not always. I know people who've got what's not contributing is where I would come in. Yeah, because then you could look at someone from a functional point of view moving,

and you could say, this isn't firing, or that's not firing, or you have the wrong recruitment pattern, therefore these body parts are lagging. So I think there's two really dominant here. We need to kind of address that. Yeah, there's two things we're looking at, a lot of times are the same.

So a lot of times you'll see a muscle group that from an aesthetic point of view looks undeveloped, and it also is, doesn't fire properly, or is weak in comparison to it's surrounding muscle groups. But sometimes they're not the same. I've seen people who have extremely strong, you know, quads that just don't look very developed or, you know, very, very strong, scapular retractors, but their back doesn't look

very developed. So I think we need to address both those things, right? Like, oh, yeah. You know, well, absolutely. And I think the maps plaque does both those things, right? Like, oh yeah, you know. Well, absolutely. And I think the MAPS plaque does a really good job of this. I think that was so important to us that we built a program that had the ability to modify and customize to specific people and their needs, right?

Or their lagging body parts, whether it be a neurological and disconnect that way or it be an aesthetic. For me, it was obviously inspired mostly on the aesthetic because I remember going through maps and a balla, getting in shape from when I went from fat to fit, and then I remember hitting stage and getting critique for the first time and a judge telling you that, hey, you could work on your shoulders a little more in your chest and, you know, these are your areas that I think, and here's your strong points. I think you've got a great back already. Two hands on though.

Yeah. I'll take that down a notch. I think you have two hands on there. So, uh, no, remember my first show I had my hair all along and curly and then I had my bald spot like that was fucking so embarrassing. You know what? You know what? I don't think you may notice.

Nobody noticed until you posted about it. No, bullshit, bro. It was, you posted a picture and you said, oh, you know, here's a back shop for my recent competition. Forget it. Don't, don't look at the ball spot. I'm like, dude, don't call that tension to it. It didn't need it.

It didn't need it. It didn't need it. I'm thinning it up top and rule number one, okay, for guys that are thinning up top is don't grow your hair out long Because it grows away from the bald spot and it's this accentuates You didn't film it over, bro. I grew a badass ponytail. Yeah, right. Yeah, I didn't do the com-o- the comover effect So it did not do me well and then when I turned around to do this excellent back pose Which is supposed to be my strength. I'm sure all the judges went like oh look at that his hair looks awesome where he has it So I thought that that was definitely a strike one for me. But that's part of learning

experience. And that wasn't a lagging body part. I fixed that. But they, you know, the judges will tell you, okay, these there's these areas that you want. And not all of us need a judge to tell us that, hey, my chest sucks. Most people, most people listening right now have an area they really want to close. No judge, man, let's have to take that. Yeah, yeah, from my random guy. Go ahead, throw it this way. Go ahead.

I'm waiting. I see the look. I see. No one's talking about chest. Yeah, no judge, no judge has to tell Salis Chest, as we're there, there's other body parts. I mean, he knows that already, that's a focus point. It's all nipple.

Yeah, it's roasting. No, no, no, no, no. But let's be honest. So this is where you would utilize something like this is K. So most people, when I, my competitors, I should see that I was my peers when I was going through this, they would hear this and then I'd watch how they are trained in there. And there was no real rhyme or reason on how they would train. It was just like, okay, judges said this is, this is the lagging part.

So you just see them doing it all the time. And it's like no program, no structure, no progressive overload to it. There's there was no way that they built it in. It was just like, okay, I need to work on my shoulders. So I'm going to do a bunch more shoulder exercises. Or they'd start incorporating different type of movements for that that body part where there is a way to do that and actually strategically bring up that body part while not allowing the others to suffer or allowing maybe some of your dominant parts. That's another thing too is symmetry when it comes to looking at a total package of

someone's physique, right? If you look at somebody and you go like, man, they have a great physique. Rarely ever is that dictated by them being 240 pounds or 180 pounds or 100 like you can see a guy at 180 and look just as awesome as a guy who's at 230 and a guy that's at 160 based off of their symmetry. So and I'll balance symmetry all that right. It will it took me going through competing before I really realized that because first I was always this kidney kid who was trying to build muscle my whole life I wanted to be

bigger. And so I'd been on the bulk my whole life. I'd never cut. There was no reason for I never wanted to be smaller. So in my eyes, I'm always trying to build and build and build and build and build and build and build. And I never had got myself down to this shredded body fat percentage to where everything was separated.

And you could see. And when I got down to that, I was the smallest I had been since probably high school. But the way I looked was and I got all these crazy compliments like, oh my God, he looks so big. What are you doing? I'm like, what? People were told me I look big. I'm not big.

I'm like leaner than I'm small. I'm 30 pounds down from where it was eight months ago or whatever. But a lot of people don't realize that when you, you know, the symmetry in our body really is what will make you look like. It's what makes you look impressive from afar. Everybody knows the person who's got the very developed upper body and the skinny legs, or the very developed chest and the weak back,

or, and you look at them and, although they have an impressive body part, it just doesn't look right. There's a guy that works out at the goals around here and, you know, I used to call him Colonel Chicken Breast because he looks like, I sound like an asshole, right? He looks like...

I want that on his license plate. Yeah, he looks like, you know how they modify and grow chickens to just have massive breasts, and they barely can move because of the all pecs? He looks like Captain White meat. He's got a huge barrel chest and nothing else. And when he works out, you can see all he does is dumbbell chest press and flat press

and incline press. It was all chest exercises. And it doesn't look put together well. It doesn't look right. And so from the aesthetic point of view, balance is far more important than over development of any one body part by far, by absolute far. I'd say one of the first things you should focus on when you have a body part you want

to work on is number one, make sure that you're connected to that body part. That's rule number one. Above and beyond all the other things you could do is make sure you're connected because the odds are... Well, let's talk about some areas that are common for us as trainers that we've seen people that that's a problem, right? Like, for example, this has happened to me many, many times, someone hires me and it's a girl who is just... Well, the butt. Yeah, right, she's just not been able to, she thinks that she cannot build a butt and it's just not in her genes

and doesn't realize, hey, it's a muscle and you absolutely can build it and you can have a very nice big butt if you want one. But those same people that normally have a hard time with that have a poor neurological connection there and aren't firing it. They do because you'll get these people that'll come to you as a trainer and they'll say,

I squat, I do lunges, I do deadlifts. Why isn't my butt developing? Why is it a lagging body part? And it's 100% because of the lack of connection. This is why we have the, I don't even know if we still have the butt builder combo. So the butt builder combo has our modification, has our program set up with a mod that teaches you how to reconnect that muscle. Rule number one, undeveloped body parts, many times, not always, but many times, simply

have a poor connection. And when you go to do exercises, it's a recruitment issue. It's a recruitment issue. Well, let's also talk about why that is a common one and how that happens when we sit in a sit down in like a 90 degrees Right a chair or in your car or whatever What ends up happening is it kind of it's it's tilts your your pelvis in and when we stand back up We're kind of in that position still right so then now we get all this Quad and hip flexor dominance and so when we walk we walk, your glutes should be a primary mover

and pedaling and moving us forward. But for a lot of- It comes all calves and quads for a lot of- Yeah, exactly. But for a lot of people, what ends up happening? Which is okay. So for a good trainer,

I like trainers, a good trainers can normally look at like someone's calves and their quads and know that they already, without even having them do anything else, know that this is an issue. I see it all the time. You see these girls that have got these great legs. They have got great calves and they have like this flat butt.

And it's like, doesn't make sense to, you know, and for them, it's like, they're almost in this postural forward lean constantly. Right. Like, you just, you're like, oh my God. Either they wear heels all the time or they've just always been in this position that feels most comfortable for them.

And they've never really been able to press their heels completely down into the ground in a squat. Or they do lots of long distance running, lots of running. It works in a very short range of motion. And so they just have poor connection. So when you take that poor connection and you apply it to exercises

that are supposed to work this lagging body part, you're not gonna get a lot out of it. Even though you're doing the right exercises, you're doing all the butt exercises, like your squats and your deadlifts and your lunges and whatever, even hip thrust, even a hip thrust, which is a hip extension movement, if you're not doing it with the right intention and understanding where you need to squeeze and control and what the glutes actually do, you can make it a hamstring exercise. Yeah, you prioritize what your bodies go to has been forever for strength and for moving you in a position.

So it's already programmed and wired into your process. I'm going to go one step further and irritate some people right now. And this is going to be hard for some of you to swallow and understand because I know this is a tons and I know you guys can agree, you can agree disagree with me right here. That if you're a female and you have a male too, but this a majority of my clients that have complained about this are female, if you are a female who feels like you struggle with building your butt and you're also a runner, running is probably the worst thing you could be doing for yourself to help that cause. Yeah, yeah.

I had to actually tell my wife to stop doing cardio kit boxing. Oh, really? She's like completely always on her toes and she's kicking and like doesn't really like no posterior recruitment happening at all. And this is just reinforcing bad recruitment pattern. That's the key right there. The key is...

And that's what I mean by that. Yeah, it's tough because she really enjoys it. It's like one of the favorite things. Well, at least I'm moving and working out and I'm getting a sweat. I'm like, that's great, that's awesome. Look what it's done for your back. Well, and this is what, you have to ask. Because I know there's people right now that are like, oh, what, I can't believe this guy just said, don't, you

have fitness guy and said, you know, running is bad for me. Okay, well, here's the deal. If building a butt is your number one priority, it is very much so probably a bad thing for you. If you're having a hard time with it. Now, I'm glad you said probably, because not always. Yeah. Someone has great recruitment patterns. Yes. It's no problem. Totally. But let's be honest, if you're somebody who does it and you're having a hard time building your ass and you can't figure out why, and yet you're still going and training for these mud runners

and fucking marathons and all this other shit, it is working against your goal. Now, if your goal is to do these mud runs and you love to run and you care more about that than you care about building that butt or the building that lower half like you always then by all means. It's usually get run run run to death on a treadmill. And it's usually that it's the distance runners because if you're sprinting properly, usually

glutes on issue. I rarely find a good sprinter that doesn't have an ass. Oh yeah. That's totally different. That's a bitch. Yeah, we're talking about different monsters. It's a different it's a different movement. There's lots of hip extension lots of kick

Whereas the long distance running is this kind of short range of motion repetitive over and over again And so when you're trying to change your recruitment pattern what you need to understand is it takes practice To change that pattern and if I Today I'm trying to get my butt to fire more and I spend 30 minutes trying to get it to fire better I'm trying to get my butt to fire more. And I spend 30 minutes trying to get to fire better twice a week. But then I run for an hour every single day. Guess which practice is going to win the recruitment pattern battle. Exactly.

Right. And that's what Adam's talking about is you need to change what you're doing to change that recruitment pattern. And look, this doesn't, this applies to any muscle. Look, if you have weak shoulders, let's say your delts are an issue. You, you likely have a recruitment pattern issue. And so part of your workout should be

very light weight, super concentrated controlled movement, where you're really just trying to feel a particular part of your delt weight. Is that a muscle builder? Is it a muscle builder? Is it a mass builder? No, but it is a very important prerequisite to being able to build muscle and mass on that

shoulder. Because if you go straight to the shoulder builders, like a military press or whatever, but you don't have that good connection, you're only getting 20, 30 percent or whatever, you know, I'm just throwing out arbitrary numbers, but you're not getting the full effect of what that military press can do for your shoulders. So a lot of your initial programming should be very light, very controlled movements where you feel that muscle working. I have seen so many people speaking to shoulders do side laterals, uh,

who have poor shoulders and it's just they can't, you you watch them do it and it's an upper back exercise. And then you have them use five pounds, you lock their shoulder in place, they just focus on abduction of humorous in a particular way and all of a sudden, oh, now I can feel that side part of my shoulder. Good, do that for a little while, get that connection, then we can move on to the other stuff.

What's a good point is, I mean, it's a multifaceted joint. There's a lot of different ranges of motion that it produces. And so if you're only fixed in one plane, building and developing that process, your muscle is gonna look only a certain way. Whereas if you incorporate all these different angles

and different ways that your shoulders are supposed to produce movement. You're going to build and develop a more rounded shoulder. Yes, and now this is where this whole getting a new connection to the muscle. This is where I see single joint isolation exercises having real value. Absolutely. This is where you would program these things, is in trying to reconnect or get feel a better connection to a muscle. Like I said, a very slow controlled side lateral

for the shoulder with lightweight. Not going to build much muscle, but it's a great way to feel that muscle fire so that when I do my next exercise or when I start to get to the heavier stuff, it's actually doing what it's supposed to do. So if you have a weak body part, step one, reconnect it, do light, isolation movements for it, slow the fuck down, go as light as you need to

to feel the muscle. I don't care if that means you use no weight. You go as light as you need to to feel the muscle. That step number one, step number two is prioritize that muscle within your workout. And a lot of people think that, you know, oh, well, you know, that makes plenty of sense, but I don't see people doing it. You know what I mean? I see people today's chest and shoulders and my weakness is shoulders ever thought about hitting your shoulders before

you hit your chest. I know that sounds sacrilegious because. Oh yeah. Because oh no, I don't want to see that. Now my bench press will come down right But your fucking chest is fine your issue is shoulders So why not hit your shoulders first? Why not isolate it make it work feel that thing working go to your heavy shoulder exercises Then go to chest contributing a lot more then go to your chest and you're gonna find and look studies of studies of Proving this over and over again that whatever you prioritize and your workout, you tend to get more of in terms of, you know, progress or results. And we always typically recommend putting the big movements first in your workouts, which is true 90% of time. But when you're talking about logging, lagging body parts, prioritizing them helps.

Well, this is what was so different to about black. And I remember that we got maps aesthetic. Yeah. So when we first did this, it was like before that we had talked we always talked about the big barbell movements and that was it and everyone's like okay so you can't tell me that all these other exercises are meaningless and there's no purpose for them like no absolutely we have a problem with how a majority of like your social media fitness icons

promote and show them like it's a it's a priority because it's not where it's a priority is and only is if you have like some sort of a lagging body port or a neurological connection that we're trying to isolate and work on otherwise the compound movements are always going to be superior. You know another good one because we kind of went with the girls with the with the butt thing is how often do you see this with guys?

I see this a lot with guys that have overdeveloped anterior deltoids, like these big triceps and then no chest. And so, right away, I know that they have this poor connection to their chest because they can't get themself in a retracted position and chest press, and they're pressing up with their arms and their shoulder. They can't even stretch back enough to open their chest up. And you see this with boxers and fighters, guys that fight a lot because they have to hold to advantageous for that, you know, those types of sporting events.

Right. Yeah, you want to be in a protract. So, yeah, to break through that. And here's where a lot of these bad patterns and issues, you know, come from. It's from, you know, growing up and going through either sporting events or just everyday activities that you've constantly done over and over and over again. It's created this natural recruitment process. To break that, it's tough a lot of times.

You really have to pay a lot of attention to it and make it a focal point. Get those connections. Make sure you can feel the muscle, prioritize it, and then here's the kicker right here. Here's the key, frequency. Frequency, frequency, frequency. You will rarely find anybody that does a repetitive motion over and over again with a particular muscle group

that over the years doesn't have it pretty well developed. It's a fact. You look at, you know, you look at like, again, runners who've run all the time, they tend to have some nice developed calves. You look at people who use their hands all the time, like a plumber or a mechanic. They tend to have pretty muscular forms. Rock climbers tend to have muscular forms. Frequency frequency frequency. If you have that weak body part, players, you're drinking off. Yeah, good thumbs. If you have a weak body part, you're checking off. Yeah, good thumbs. Yeah.

If you have a weak body part, it is to your advantage to train that body part more often than the other body parts. Now, when you do this, you have to be judicious. You have to be careful of your intensity. Exactly. How you do it, it's not all about intensity. You definitely want to train intensely,

you know, a few days a week or a couple days a week. But that doesn't mean you can't look. If I have weak body parts, I are biceps, I should say, I can train my biceps every single day to bring them up. Two of those days or three of those days will be relatively hard. The rest of them will be easy, but I'm still training them. I'm still going through full range of motion.

I'm still squeezing them, still getting a pump. And when you do that, when you start to apply frequency, after you've gotten the connection, after you've understood prioritizing, watch what happens. Every single time, every single time, you'll see those body parts start to come up. And I think it's important to say too that doing these things properly doesn't guarantee that you're gonna develop

that body part into a strength, but you're definitely gonna bring it up, you know, quite a bit. That takes time, it takes time. I mean, any of the lagging body parts that, I mean, I remember, you know, it's crazy. Like when you, you recently just complimented me on one, in our YouTube video about my shoulders

and being known for having good shoulders. It's like, that was actually, I was known for that being a weak point. So it was the first, it was the first one that someone ever pointed out. And I think I told the story on here one time before, where it was like 23 or that being a weak point. So it was the first one that someone ever pointed out. I think I told the story on here one time before where it was like 23 or so, something like that. It was a trainer.

And I had a female bodybuild. I was the fitness manager at the time. And one of the girls that worked for me. She was a competitor. And I asked her to assess my physique. Well, what do you think I need to work on? And like right away, she said, like with no hesitation, like your shoulders. And I was like, she said so fast. I was like and to me back then which is funny is I

Considered my arms as a strength and they were my buys and tries were but I kind of incorporated my arms as my shoulders That's how I would look at like all of my arms. It's all connected. Yeah, it's all connected They all look good. It's like no like you need to work on your shoulders, especially your rear delts And it was at that moment that I really like go after that. And it's taken me years to really develop it to be a strength. It came up. It took a lot of work and a lot of frequency. Yeah, absolutely.

I mean, how often were you training your shoulders versus other body parts? Well, yeah, I was training them two to three times more in the week than I would anything else. You know, it's funny. I have a story about that when I was, in terms of frequency, when I was a kid I believe it was the summer after eighth grade. I was playing volleyball dislocated my kneecap

And so I had to wear a leg brace. You were a volleyball guy. No, I wasn't a sport like I wasn't like I'm playing on a team It was like playing volleyball at the park between cheerleading practices. Yeah, when I wasn't in my jazz club Jazz dancing between churly and practices. Yeah. When I wasn't in my jazz club, jazz dancing. So guard. So, so when I dislocated my kneecap, and it stayed out for a while, they brought me to the hospital, this big old deal, my knee was fucked up.

I had to wear this leg brace, which it was kind of like a cast, but I could take it on and off, right? And when the knee got a little bit better, I could walk with this knee brace on. And so what that meant was my left leg would stay straight and I could only bend my right leg. So I'd walk with this kind of funny walk

because my left leg had straight. Okay, good. Yeah, but what I would do, did you go, yeah. Is that have to push off hard on my left calf because of that position. Till this day, my left calf is a little bit bigger than my right and it's 100% because of that position. Till this day, my left calf is a little bit bigger than my right, and it's 100% because of that repetitive

while I would walk to school like that, I'd walk home like that, I'd walk to my girlfriend's house, it was because I was constant frequent stimulation on that muscle. Until this day, it still hasn't completely balanced out because of that frequency. And to match that frequency would require I'd have to walk like an idiot.

Well, so you say that and I've got the same issue on my right side. Only mine is due to the poor neurological connection. So when, when Dr. Brink broke me down and we saw my right side, the way I just slightly inverted on my, and pushed off with my toe. So I would create, I'm creating leverage on my right sides and I'm not using my muscles like I should like my calf muscles

Should be responsible in my quads and my glutes all these muscles should be responsible for movements that I'm leveraging off my toe a little bit and it created a Inbalance with my calves on all my whole right side actually so that and I can see that big time Yeah, if you have a if you's a freaking red flag right here. If you have a lagging body part that's on one side, so if you, if you don't have what they call symmetry, right, symmetry is basically your left and your right match, which nobody does. If you have a considerably smaller glaring, you can see it. Yeah, like if my left bicep is a lot smaller

than my right bicep or my left quad is a lot smaller than my right quad, right? It can flex in the mirror and really notice it. Neurological connection, 100% of the time. Because although you may have a lagging body part because you're not using them right, they should both be lagging or they should both look similar. If one side's lagging, you've got a neurological connection

issue on that one side. That you need to work out. And that's the, I mean, and here's the part that we're trying to advance programming and help people is how we're trying to help teach people how to assess themselves. This is identified. Yeah, how do you identify it?

Because it's not as simple as, oh, I have week cav on my right side, so it must be this because it could be, you've got to work the whole chain, right? And it could be somewhere else. Like, for example, you said bicep, right? Great example. So your right bicep could be lagging, but that could be have something to do with your back. And because when you do pull-ups and rows and all these other things, you've got an imbalance on one side of your back that's, you know, taking over. And the bicep is not activity and working the way it should and that imbalances is causing the bicep.

So it's not always the direct, which is also the huge problem that we have with physical therapy, I feel like. This is a huge problem in what I see with PT's that when they get an injury, somebody has a problem with their knee or whatever, their job is it gets you back to moving and being able to move correctly

Now that doesn't include like addressing the whole entire kinetic chain and what could be breaking down and Normally when people have some sort of a surgery or an injury There is some sort of a breakdown and if they don't address it and fix it It is a they have this recruitment pattern that is off that they continue to do their daily habits And they could just continue to cement that poor neurological connection and that just ends up being this major imbalance or ends up being this nagging pain that we get

when we get into our 40s or 50s and 60s that we just think it's because we're gotten older and oh, I'm old now, so I feel this way like no. You feel like this because when you were 25, you had knee surgery and you never fully, you thought you fully recovered because you were back to playing sports and doing things, but you have, you have now established a bad connection that you just continue to see. And some of the ways you could identify this is you could do unilateral exercises.

Do, do try one-legged movements. Yeah. And then you'll see, holy shit, I'm so much better on one side versus the other. Or, you know, one arm presses or one arm rows, or when you do a pull-up, have someone fill me from the back and make sure both shoulders and shoulder blades look identical, and that one's not higher than the other. And go ahead. Oh, and then I was going to say, and this is also why it's such an important piece to consider that we put so much emphasis on

total body movement. So on like compound lifts and these types of exercises that use your whole kinetic chain to work together. Otherwise, you know, if all it was, if max black all it was was trying to isolate muscles and bring one lagging body part up by itself and just making a whole program around that. We're going to create a serious imbalance and we're going to create bad recruitment patterns that don't.

They don't work with your entire kinetic chains. Well, the whole communication process. That's why when we first started talking about this topic, I want to bring up the lagging body parts from a functional standpoint, because you can have very well developed body where all the muscles look symmetrical, but all you ever do, isolation, pumping type movements,

and maybe you're on steroids or the muscles develop regardless. But then the body's not speaking to each other. They just don't work well. You know, here you are, this muscular guy or girl, and you go, you know, lift the couch because you got to go, you're moving or you're going to throw a free. And you just can't like shit, doesn't work right. It's not talking to each other.

Yeah. That, that's, that, that's not good either. There's, there's the, like I said, the aesthetic and the functional component. They're together. Yeah. But we've referenced, you know, maps aesthetic quite a bit in this episode because that that you know that particular program Really has a component in there that addresses lagging body parts and I want to talk about that for a second I want to talk about and give people kind of a rundown what a focus session is a focus session is something very unique to Maps aesthetic and it's specifically designed to bring up lagging body parts and in that shell And I'm not gonna be able to do just this, you know, talking on the podcast, a little more complex than this.

But in a nutshell, a focus session is adding extra work outs for a particular lagging body part, but doing so in a way that doesn't create too much more damage or compromise your body's recovery ability because you're still doing on those main days, you're heavy and hard workout. So if your lagging body part is chest, and today's my main workout,

I'm doing my bench press, my inclam press, I'm doing my, you know, all the main exercises for chest. Tomorrow is my off day, but I still want to bring up my chest. That's a focus session. And now what do I do on that day? Cable crossovers, peck deck. You know, I focus on that day? Cable crossovers, peck deck, you know,

I focus on going light and stretching the chest and really squeezing and holding the squeeze and easy all these little techniques to bring it up. And that's what a focus session is, it's designed to increase the volume and frequency that you can apply towards particular muscle groups to bring them up. Can you do this on all your body parts? No. It's just too much for the entire body to handle. When you want to bring up a lagging body part, you need to come up with one or two of them and focus on them one at a time. This was Adam's contribution because this is how he trained for his competitions. Well, it's really how I kind of modified the original Maps Red. It was like for me, I agree that Maps Red is always and will always be our foundation

for any and everybody. Like, I still recommend it for bodybuilders. Like, start with Maps Red. It is the foundation. And then let me show you or let us show you how you progressively overload muscles to develop ones that are lagging. And that's the real beauty, the real science, and the way that's designed. And when you talk about focus sessions, you know, the piece that we, that is incorporated

in there is to how to progressively overload and the importance of that. Like it, what I saw a lot of in the mistake I saw a lot of other of my competitors doing is just, like I said, they get told they have a lagging shoulder. So they just, ah, they just do shoulders as much as they can or just keep adding them. It's like, there still is science behind how you do that. I know so many people that just went and attacked a body part and it got smaller because all they did was just beat it up so much. They just fry it.

They're body. Yeah, fry the muscle. Tell the body that it's best interest to make this muscle smaller so it has more endurance. And they actually go backwards. I've seen that so many times. This is very common with the girls and all their little fucking million

glute cake rubber band exercise. Thank you for bringing that up. I just saw it in the gym yesterday. It blows my mind. I'll see a girl do this. And she glutes her things she wants to work on. And I'll watch her. I'll be alone a day,

I'm walking on a treadmill, and I'll see her like, she does like, I'll count. Well, there's another one. There's two, three, four, seven, damn, seven exercises already. All in the exercise like this. All glutes.

Yeah, jump boxes, supersetted to side lunges to walking with a band between their legs and like doing like lateral tube walking like into every exercise. Like doing leg presses with the lateral tube band. No, and these are like, come on. And these are now, and these are people with poor recruitment patterns. And I'm glad you said that because if you have a poor recruitment pattern for a particular muscle and you're constantly training it to fatigue, your body will revert to its default recruitment pattern, which is the bad one.

And it's the one it wants to go to. That's what I mean. It already wants to go there. So it doesn't even need, doesn't even take you going to fatigue to already have a challenging to somebody who has a poor recruitment problem, what they're getting to their glutes, right? Firing their glutes. And they're doing all those exercises. You are only making it more challenging for yourself by doing that because it's, it's

hard enough for you. Now you're doing a ton of stuff to fatigue. Like before you even get to fatigue, you're probably already starting to use all these other muscles. And you better guarantee that once you go to fatigue, for sure, all the other muscles. Listen, if I, if I, if I, if I, if I, if I, if I, if I, if I, if I, if I, if I, if I, if I took someone who, all they ever did when they,

when they typed on the computer was to use two fingers, and they can go relatively fast doing that. Yeah, I like that. When I teach them how to use a keyboard properly, I can't tell them right away, go as fast as you can, because they're not going to be as fast as they were when they use two fingers. That's their default pattern. That's how they've learned how to go that fast with two fingers.

Over time, using a keyboard properly is going to have them type much faster, but they have to go slow at first. Right. And so that's the equivalent of what some of these people are doing. If they have a poor recruitment pattern. It's a very good analogy. It is, well, if people have a poor recruitment pattern. It's a very good analogy. If people have a poor recruitment pattern for their glutes, then going to fatigue or to failure on squats

isn't gonna hit their glutes more, it's going to automatically kick them to their default because their body's just trying to get through the exercise and they're gonna hit their quads more, like they've been doing. So initially it's slow and controlled and feeling what's going on and isolated. What do you call that when you finger,

what does it call hunting and pecking? Yeah, what does it call when you finger type? Like that was what is your name for that? I think that's it, hunting pack. I'm gonna start hashtagging all the girls. Yeah, all the girl videos and I see that post on the vanishes of like finger type, finger tag, hashtag finger typing.

Yeah, finger type. Here's a good, here's a little trick. This is kind of a trick because it's not the BL end all, but it's a nice little trick. If you have a lagging body part, you can do a super set, however, it is not your typical go-to-fatee super set. What you do is you do the isolation movement first, get that connection, feel that muscle

work, immediately go to the compound movement with lightweight, go very, very slow and continue to try to feel that muscle activating while doing that movement. Example, we're talking about the glutes, so we'll stick to the glutes. I would do, I would have someone do a very slow and controlled and light hip bridges off the floor, squeezing the glutes, holding them at the top, going down real slow, coming up, squeezing the glutes, so you can really feel them, immediately go to a barbell squat with very lightweight, and the entire time I'm doing the barbell squat,

I'm going slow and trying to get to feel my glutes. That would be a good, because you're pretty good at how to use the compound movement, right? I have a personal experience with this, for the longest time when I was a kid working out, I was strong as shit on back, actually, still, I can pull a lot of weight, I've always been able to, but I was a kid working out, I was strong as shit on back. Actually, I still, I can pull a lot of weight,

always been able to. But I never felt my lats, like people would be like, oh, my lats get sore. And I'm like, I've never felt my lats get a pump. I've never felt them get sore. And I use this technique. And I came up with myself. I did a super set for my lats,

and I did a straight arm pull down, which isolates the lats and I'm a real slow, real controlled. I understood the functional lats and I did a straight arm pull down which isolates the lats and I have a real slow, real controlled. I understood the functional lats. I imagine what my lats were doing. Squeeze them, came up real slow, did again. Then I went right to a lats pull down with a supernative grip. I went real light and again I pulled in what real slow and tried to feel the lats working and for the first time in my life I had a lats pump. I did this for a number of months, and now when I do rowing movements or pulling movements, I get a pump in my lats. Had I never done that, I probably still would be just

rowing a shit ton away. Never taught yourself to do that. And not feeling those lats, you know, really working. So that's an easy, simple trick you can do to really feel like, you know, chest same thing. You could do a very slow, controlled cable, squeezing movement where you're really feeling the chest activate and you're squeezing it.

And then you go to your bench press and use half the weight you normally do and go right and go real slow. And imagine and understand the function of the peck in the bench press as you're moving it. You're not gonna be nearly as strong. You're not gonna go to fatigue again because you're gonna go to your default recruitment pattern.

But you'll feel your chest really do a lot of the work. And this is true for any body part that you're looking to work. Well, and this is what a lot of the body builder guys talk about the mind muscle connection. They're really good at this. Yeah. You got to give them credit for it. Yeah. And they, I guess they use that term. I don't think really understanding exactly what they're doing.

But that's what we're trying to teach people is to get that understanding of what does that mean and what are we trying to fix or work on and that mind muscle connection is, the irony is the most the bodybuilders that are doing that, they don't need it as much as some of the people that have all these poor connections. Yeah, I say the bodybuilders who have issues

with lagging body parts many times, well, you know, although really isolating and squeezing a muscle group, a lot of them sometimes have issues too, but I would say more of it has to do with the programming and that they just hammer that muscle then. They're not really using frequency and intensity and versatility and, you know, applying it properly. And that balance is important. I know we kind of grazed over that, but it isn't as,

and I know we always like giving like the good free information on here, but there is, there is a scientific approach on how you do that. It's not as simple as just do it more. You know, like yes, frequency is king, 100%. If you do frequency, it is important to balance the intensity out, but it also important to kind of know where your starting point is, like how much volume are you doing right now?

And if you're doing X amount of volume right now, and you add more frequency, you're naturally gonna increase more volume. It's, you don't wanna be doing X amount of volume right now, and you add more frequency, you're naturally going to increase more volume, it's, you don't want to be doing 50% more volume right away, because that's going to hammer and try the shit out of that, you know, it's like there's no need to. You just want to do a little, just enough to elicit change. I would say, easy take away from this episode. Take your lagging body part, train it pretty hard, two or three days a week with a normal

amount of volume, don't go nuts with it, and then at pretty hard two or three days a week with a normal amount of volume. Don't go nuts with it. And then at least another two or three days a week, go to the gym and do very light, squeezing, pumping type movements, isolation-based movements. And now that body part is getting lots of attention. And over time, you'll start to see some pretty big improvements. I think for a lot of people who've never done that before and a pretty short period of time, you'll start to see those changes.

So, if you like Mind Pump, leave us a five star rating review on iTunes. If we like your review and we pick it, you will win a free Mind Pump T-shirt. Also, find us on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal, Justin's at Mind Pump Justin and Adam as at Mind Pump Adam,

and don't forget to check out our programs at MindPumpMedia.com. Thank you for listening to Mind Pump Atom and don't forget to check out our programs at MindPumpMedia.com. 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 MindPumpMedia.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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