Mind Pump: Raw Fitness Truth - 475: Short Range of Motion Training Benefits, Addressing Weak Ankles, Gnarly Injuries & MORE.mp3

Episode Date: March 17, 2017

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 going into more extension with the crunch, benefits of training in a a shorter range of motion, what to do with weak ankles, the gnarliest injuries they have ever witnessed. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with our newest program, MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. 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)

Brett McCabe's episode just recently was freaking awesome. Tons of people, I got somebody asked me to their day, like, you know, that's totally up my alley of like stuff that I love to listen to. Well, what was nice about it's like, we finally got to talk about sports specific topics on my public. Oh, I crave it.

I swear to God, I promise you guys, Justin, I know something about sports just a little bit. Do you guys talk about it again? Yeah, exactly. So I'll just tune down. No, Brett McCabe's episode was so great about sports psychology. And then it wasn't that much longer to that. I just happened to be going through Jordan's articharm because it's one of our favorite podcasts for sure. You need to listen to that podcast. He dude, he always has great guests on there. And

he has Heinz Ward. And if you don't know Heinz Ward is Heinz Ward two times Super Bowl winner, uh, and MVP of one of them when he actually caught the winning touchdown, dude, is a, is a badass. And he gets into a lot of what like McC when he actually caught the winning touchdown. Dude is a badass. And it gets into a lot of what like McCabe talks about with the sports psychology. You get to learn about his background where he came from. And. Very interesting story. Yeah.

And what drives someone to beat like that and they get into like talent and work hard and it working hard and it reminds me to quote that. You know, when you talent will always, I mean, working hard will always outbeat talent that doesn't work hard. And it's so true. And that's he talks about that. Well, it's not. There's so many parallel. He literally gets so far just based off of talent. And there's so many parallels with that. And this is what they get into with sports and in life and in business, you know, of applying that hard work. And even there is somebody who's more talented

than you are in that same field, in that same sport, that eventually hard work will surpass that talent, especially when talent doesn't work hard. It was an excellent episode. I just looked it up five, 20 on Art of Charm, Heinz Ward, great episode, but in general, great podcast. Always.

Check out the Art of Charm. Ladies and gentlemen, at the end of the month, or next month, the price of our private forum is going to be going up. So this is the final month for this current price. However, you can also get it for free, and this is how. In roll and either the RGB bundle,

which includes maps and a ballack, maps performance, and maps aesthetic, nine months of exercise programming, or take it the next step, and do the maps super bundle, which includes those plus maps prime, which teaches you how to prime your body before your workouts, called our most revolutionary program, and maps anywhere, which is our equipment free program. Some people use that to bridge between the other maps programs, or you travel or if you just want to work at it home. Enroll of those, one of those two bundles, you get forum access absolutely free. You can check this all out at mindpumpmedia.com.

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. Salda Stefano, Adam Schaefer, and Justin Andrews. Are you guys into feet? Yeah. I got the perfect thing for you. You like feet? Oh yeah, I like feet.

I like to spread them all. Yeah, we're intricately. I like to get real tense in between my toes. You know how I can better do that? The barefoot clinic that we're gonna host here at my bum headquarters. Oh my God, that's the worst commercial. I've ever heard of my entire life.

I'm so into feet, man. When do we have the barefoot people coming in? The 25th. It's March 25th and 26th. You. So this is a certification on barefoot training and how to get the foot to be more connected. That's right. So I had to paint your toenails. So I didn't realize just how it

looks more hammered toe. How important your feet were to the rest of your body's mobility. Oh, it was mind blowing. Yeah. How do they sign up for this? Is it it? It's on our site, right? Yeah, it's on the site. So you go to mindpumpmedia.com under the events calendar and you can sign up for the barefoot specialist certification course, which will be held here at mindpumpmedia.com or at mindpumpmedia studios, I should say headquarters. Yeah. I'll say three separate things.

They all mean the same thing. It's all the same. It's all the same thing. Once you get there, you're there. But we know you're not into feet, just in for real. So that must be real. I'm a tough for you.

Yeah, I'm really not. And you know, like, for a warning, you should probably like trim your toenails and all that kind of stuff. We're going into this. Just as a, you know, it's common courtesy. Do you guys have any weird fetishes? Yeah.

I'm the guy that you see. Why do you gotta go there, dude? Like, wait, do we have to do that? Well, you know, don't go to extreme. Like, I don't want you guys to share anything like surface stuff. That's the surface stuff. What are such things as a surface fetish?

I got an idea. I got an idea. What part of a woman? Well, don't do that because now you just, I can't answer what I was about to take. I have a fetish on them. Well, whatever. I have an ear fetish. Years?

Yeah, like years. On, you like, is there a particular type of ear? Yes, absolutely. I don't like a big dumb OE looking. I don't like them like L.C. I like to give a real nice wet, willy, a L.C. point looking. They have to be just a medium size.

And I like a lot of dexterity within the ear. But you can wiggle them? Yes, so I can rub them and I can wiggle them. And they're soft. Some people have a lot lot of cartilage. Big loads. Like you have C fighter ears, all bad. Not going to work for me.

So do you like folds? Like a lot of folds in the ears? That's OK, as long as it's not so much cartilage hanging skin, you can't work with it. Like I want to be able to grab it. So this thing had one of those like gauge earrings. Not cool. To me that ruins a good pair of ears.

You know, like a floppy load. I don't. Okay, do you like the lobe attached to the head or except, you know, the lobe can kind of hang a little bit? No, detach, because if it detached, you can wiggle it and you can rub it. Yeah. Really?

But you don't ask what a fetish by. You don't pull those like if, literally my entire life. No, this is not like a sexual fetish for me. It's just a fetish. Like we said, like you you just you try to be PG. I give you a PG Oh, yeah, but when you let's say I used to it was a thing that I used to do all the way from elementary school all the way up into high school I Walk up to someone just when I'd say hi, and that was like my way say like shit. You've done it to me. I know I've done it all You never you never know your career. Yeah, he's come behind me. I've have done it to me. I know. I've done it to all of you. You never, you never, you never, you're not a real career. Yeah.

It's a, I've always done it. So I thought that was our special thing. It was, it was not our special thing. I feel, it's a signature move that I've done forever. I feel uncomfortable now. No, don't feel uncomfortable. I thought you were just, I said it wasn't sexual now.

It's not sexual now. Yeah, but the fact that you, you grab my ear and then you liked it. Yeah. It feels, I feel violated. No, it's not like that. I thought you were just fuckin' with me like, hey, grab your ear, but you act, and you did like I thought you were just fuck with me like grab your ear But you act and you did I remember you caught me in the bathroom watching one of our videos and you were talking

Yeah, that freaked you out. Yeah, he was so worried Just I was taking a shit in the bathroom and you know Justin's pretty audible when he takes a shit And so you could hear and then you hear and then all of a sudden hear my voice I'm like what the hell you you're inspiring me. I'm like what are you doing? He's like I'm watching YouTube. I'm like you better not be doing what I think you're doing. Yeah It's disgusting. Yeah, I know so yeah, I don't like that you did that you touched my ear But you enjoyed it because now I feel violated a little bit. It's kind of like it's kind of like walking up and patting your Body on the back or grabbing somebody by the shoulder or somebody that grabs like your traps or shaking you in the hand

It's just like a but you it's not just anybody, like I won't walk up to some random stranger, like if I rubbed your hair, we're cool, if I were close, we're close enough for me to do that, that I feel that's like me showing my love, like hey bro. Well I'm glad you love me, but I don't want you to do it anymore. I don't. Well now you make me feel uncomfortable.

I probably won't do it anymore because I don't want you looking at me all weird, like I'm, it's like a sexual, it's kind of weird. It just feels a little violating because it's showing my love it's a strange part of the body to I'm a tickler you just get it out there like the tickle I don't like being on the receiving end for sure you love to do I enjoy good you love to do some tickling though I like to just pin you down and give you a real good tickling.

Let's have a tickle fight, Justin. That's a little pink-pissed tickling. Next time we do our YouTube series, I'm fucking an attacker. No! I told you, I don't like receiving it. Justin, tell us about your first homosexual experience. Well, it started with a tickle fight. You could tickle, Tessel.

Tickle, Tessel. What's a tickle, Tessel. Tickle, Tessel. What's your started there? Is that your fetish? Yeah, a little bit. I mean, I feel like that progresses. You know, things, yeah. Real fast.

So you just go up to your girl and you're like, hey, you always start tickle fighting. Yeah, I mean, and then it turns into like, oh, like, I don't know. It's this weird transition because, you know, it's the whole thing. Like, you have to kind of shut down the humor side for a bit but like, it starts to kind of spark things.

And it's just, I don't want to get into any more detail. Yeah, see, I'm a big neck. I'm just like, I'm sharing too much right now. Yeah, I'm gonna hold back. Wait too much. I'm gonna hold back. I'm a big neck, I have a big neck fetish. I like necks, especially like that

where it connects to the shoulder near the collarbone. You are a vampire. You wouldn't say something like that so all the little girls that are listening and I'm like, oh no. I love my neck. I love my neck. What, here's what happened.

I'm a simultaneous flip of hair. Yeah. Yeah. Oh, that's so interesting. Like, he would go for like the number one spot like on all women is like their neck, bro. He's like, I just happened to be excellent at the neck. I just they like to have a fetish with the neck, which just so happens to be 87% of all women's hot spots.

They serve a giant. I like to kind of just bite it a little. I just happen to be an expert in this area. You guys will stop talking. I could explain. Yeah, Salah. We're filling in all the blanks. What we did right now is we gave you some time

to get some bullshit story right now. Talk about how this is. No, I've always had a neck fetish. Here's what I love about the neck. Let's hear it. You can get real close and you can smell her skin. You know what I mean? And women, especially one that you've got.

She gets skin all over her body. You can fucking smell her feet if you can. Yeah, but if you smell right next to the neck, it just they smell so good. And then you can taste it I just love that area. I love to spend my time So that casting is fucking line out. Hey, hey, good. I go to Instagram mine pump radio and lick and tell us which one is your favorite Adam's ear rubbing

This is tickle party Tickle party hashtag or me creses. Yeah, it's always selling, bro. Which is the front of the show right now. Is this a fucking commercial right now? What are we doing? Which one wins? Yeah, which one wins?

Click here to get Sal's video on. So Adam, are you feeling better? You ready to start working out? Actually, today I'm going to work out for the first time, and I still have a little bit of this lingering cough. I'm about, I would say, 85, 90% better, which is a good enough for me to give it a shot. It's, I've been down though for almost,

almost two weeks, bro. Yeah. You know, this is the longest I have been down and out. For like the last two months. Well, I'm just kidding. Yeah, more like the last let the last four or five years. I haven't I haven't strung two solid weeks together. That especially not that was planned like right after a show. Of course, I give myself a reason, but not even two weeks.

I don't make it myself like four days. You got I think you got it from me, dude. I'm sure I did. You came in that one day talking about your your throat all itchy and there was a next day. I felt it. But it's because we shared that. And I should be very transparent with our audience too because this is something that here's an area of like awareness for me, right? I talked about like the whole vegetable thing and that's been a major focus for me like really trying to get six to ten servings on a day and just

be consistent with that and rotating through all of them. I have felt fucking amazing for quite some time. I have not, so those that have been listening to the show since very beginning, I've been sick a bunch of times. I have the weakest immune system. And I would get sick all the time. Well, one of the things that happened

when I was really cleaning the diet up and really going after what, once competing was over and it was more about like my overall health, right, than so much driven like how I look. I've never felt so good like inside. I had never fought. I've never been around so many times where I've been around somebody who was sick because it used to be like someone gets sick. It was like, oh great. It was never about am I going to get it. It was just like, is this going to be one of those ones that fucks me up for a week or am I just going to be down for two or three days? So, you know, for me, that was like how it's always been.

Well, I've actually weathered this storm for a good year plus now. This is my first time of being really sick in a long time, and if I'm being completely honest, it's also the most inconsistent I've been with my food for the last month. That's great, you know what? And it's like, makes me just wanna slam my dick

in the door, dude. it's just so frustrating. It's gut health man, gut health is, I just listened to a podcast this morning. I think it was smart drug smarts. It's not an older episode, like four episodes back. That's called, they think the gut brain access. By the way, great podcast. But the guy on there was an author,

I can't remember his name, I think it's his name, Scott Andrews, I think. Anyhow, he's talking about... Sounds a good guy. He's talking about some of the research with gut health. And did you know that they solved, they pretty much cured depression in mice with treating the gut?

With healthy poop. Well, yeah, through treating the gut, and they've already been able to show massive changes in human studies through treating the gut with things like depression and whatever. I'm just tripping out over all the stuff that's connected to the gut. Well, since Doug is the healthiest one out of us, I think... Doug, I don't think Doug's gotten sick since I've known him. I know.

I think you should eat Doug's poop for a month and see and see the most. Well, that's why I don't get sick anymore. Well, that's why I don't get sick. I'm trying to pass the baton now. Yeah, that's why I don't get sick anymore. Because you hate his poop. Yup. Yeah, straight from the source. Wow.

Fresh. Oh, fresh. You don't even blend it up. Or anything just just straight up. Just spread them. Just spreading them. Just shake. Just fresh, fresh shitty face.

Just a nutty frost. Does he have like a smooth baby butt? I picture it like that. Like it's just this. Well, so we're joking right now, but I never pictured it. I think you are. I think it'd be better if it was like encapsulated, but you know, encapsulated.

You're just going straight for the fresh. You want you know why? Because I every minute, imagine doing encapsulated and having like the fucking poop burps. Oh my god. God That's what you know when you know when you have like when you do fish oil or Omega's right and you have those and you burp The fish like oh god. Can you imagine fecal like fucking? Oh, you the fuck every time you don't you'll be the head of the party. What do you what do you fart smell like? Literally hey, can you stop talking for a second?

Wait a minute. Oh my god, you have, bro, your mouth really smells like shit, literally. Well, when you do that, when they do the poop capsules that they do in studies, first of all, they clean it, which I don't know what that means, but they do something to it. Cleaning shit is like cleaning dirt.

That's the dumbest thing I've ever heard. It's like, hey, this is really clean shit. It is really clean dirt. Like, there's nothing left. Yeah, what do you do? What do you do? Let's forget for a second I've ever heard. It's like, hey, this is really clean dirt. Like, there's nothing left. Yeah, what do you do? What do you do? Let's forget for a second that it's shit. Yeah.

So, they freeze dry and then they put it in a capsule that doesn't break down until it gets to your colon. So, you won't burp it up. No, you won't burp it up. Cause it doesn't break down until it gets down and you're colon, bro. Is that what I'm saying? So, it's not like you take in the,

did you just science me on the Fiko pills? Did you just science me right there? Oh, you know? He blinded me with science Please bring the bird the bird turn if you put it up rectally bring the poopy bird Wee-caw-shinga land of land. Kimerakaw! Today's quaz being brought to you by Kimerakawfi is the only coffee that is infused with all natural nutrients for a cleaner, cooler, and more focused buds without the crash.

Put the Kimerakaw link at MindPumpMedia.com and input the discount code, MindPump a checkout for 10% off. It's the motherfucking car. The eagle has landed. Quee-cwa. First up is Henning BCKHS. In the videos that we make, we show a crunch on a bench. Is it safe to go into more extension?

This is a great question. You know what's funny? You guys have a list of things. This is a great question. You know what's funny? You guys have a list of things. This is a job for Saudi stuff. You know, when I listened to our episodes, I have this bad habit of like before every question, whenever I, you know, double out, read the question, I always be like, this is a great question.

I'm gonna answer it. Yeah. So sorry for saying that again. Oh. It is a good question and this is why. We do demonstrate crunches and stuff on flat surfaces, which mean you can't go into full extension.

So what that means is, when you're doing a crunch, you're in what's called flexion of the spine, flexion of the lumbar spine. When I go back, I'm starting to go into extension, but the bench stops me so that my back is flat. The reality is I can go further back, right? We all can arch our back so we go into full extension. And the reality is that that's the full range of motion of the apps. Like if I go into

a full extension and then come up to full flexion, I'm now working my abs in a full range of motion. But let's talk about why we don't teach that for that specific movement. It depends. I don't teach it to beginners for sure because it requires really good control, really good articulation. I don't just say beginners either because somebody who's been working out for a long time. I guess you're right. Poor muscle control. Yes. So let's make this really clear here. In my experience, well over 80% of the people I've ever trained have somewhat of lower cross-endrome. Most people have it excessively, so that means their hip flexors are overactive.

They've got this. They're already living in extension, right? And so that person, I'm not worried about them going all the way back in extension, full-range emotion, which were huge fans of. Okay, but in this case, we're trying to work on a deviation that most people have. So most people, I'm not going to tell to do that. Now, if you don't ever have any low back pain, you don't think you have a slight anterior palatill. You don't think you have any hip flexors that are overactive, then absolutely I would

promote you going through full range of motion opening up like Sal is talking about but that I mean I think we speak to the majority when we tell people to stay out of that It's just people have a tough time really working and getting the apps to do what they're supposed to without getting all kinds of hip flexors involved Anyway, this is why I love the fizzial ball the fizzial ball Mm-hmm if you do it right if you do a proper crunch on a physical ball and you push your hips up so you're deactivated. It is. You can go into like a nice extension

because you can kind of wrap around the ball. And this is what I tell my clients when they do this, I tell them wrap your back around the ball while maintaining stable hips so you're not swinging back and forth and then crunch over the ball. Have we not done the ball one, my turn? I don't think we've done ball so far.

I meant Bosey. I said, dine in this. We will do old reference. Yeah. We'll BOSI or stability ball would work. Right. Fisio ball. We'll definitely do that. Actually, I don't know why we haven't done that yet. Yeah. Interesting. Shame on us. But yeah, we'll post a video. If you're not, by the way, if you guys are listening and you have not subscribed, so we have two channels that are running right now. Mind pump TV. mind pump TV, every single day we drop a free video and it's

full of exercises, just like the one we're talking about. And then we have mind pump radio and mind pump radio is actually these episodes that we have now. Now they're on YouTube. We know that a lot of people have a hard time sharing episodes on podcasts. So you can listen to us on YouTube, the whole podcast. Yeah. Share it if you want. So make sure you subscribe to both those and share with your friends. Yeah, but yeah, so, you know,

when I first really started focusing on, because I, so I went through a process where I worked out for years and years and years, and I did very little direct, you know, core work. My core was strong and stable because of dead lifts and squats and overhead presses. And I did do some core work, My core was strong and stable because of dead lifts and squats and overhead presses. And I did do some core work, but I did very little direct core work.

And I would get lean. I'd get down to 9% body fat. And I'd get a six pack, but I have to really flex to show it. And I don't remember what happened exactly or what prompted this, but I decided, you know what? I'm going to build my abs out so that they kind of stick out more so I can see them more. And what I did through this process is I started training with more resistance. So I do, I started doing like heavier resistance type exercises.

I started really focusing on the function of the abs, which is to flex the spine, but then I would also get into full extension. And I started training them more frequently. This is how I developed the no BS6 pack formula program that we have. And the before and after my abs was so fucking dramatic. Like, I didn't get any leaner, but I went from having an okay core,

not really anything spectacular to it becoming like something that really stood out in my body to where if I get lean now, people notice my abs right away. In fact, I've developed to the point, I've in my body to where if I get lean now people notice my abs right away. In fact, I've developed to the point, I've developed my abs to the point where if I wear a tight shirt and I'm lean and I'm relaxed, you can see my abs through my shirt. They pop out. They pop out.

You definitely have the best core out of all of us for sure. And I'll be the first one to admit that this is an area that I neglect. I totally neglect it. I've always died it down to get my abs. You know, the old, the abs are built in the kitchen. And it's not to say that I don't recognize the importance of the exercises and actually training them for hypertrophy. It's just that I've been able to get lean enough to where I could see them. And it wasn't a weak point. I was worried about other stuff. So, but you can definitely tell the difference when you look at your abdominal wall

compared to mine, like, mine I have to get really lean and then you see like, when I lose the body fat around all the abdominals, then they come out where you can be the same body fat percentage. I mean, we can be sitting at like eight to 10% and you can see yours actually put true doubt. So it's a major difference for sure.

Makes a big difference in the keys we're training with resistance, learning proper form and then full range of motion which meant going into extension. So I use the physio ball quite a bit and I do it slow and I focus on my form and I'm telling you I got a pretty strong core. I'm not the strongest I got a decent, decent strength though and when I do physio ball crunches and I do long lever ones where I extend my arms above my head.

If I do full extension and full flexion with my hips in a nice stable position, I'm not getting more than like 15 reps with good control and form. And I don't need any real, any more resistance than just my arms. Well, wasn't this like highlighted a lot on those infomercials where they, they show you products where they can get you more into more extension or was that more flexion? You know the problem the problem with all what are you talking about what information are you talking about? I'm talking about that ball the bend your ball. Yeah no you're right and here's the problem the problem with all

app exercises and machines in particular machines is that if you don't understand that the abs Extend of flex at the lumbar spine Then you're you're gonna have a tough time because you're all you're thinking of is bending forward I'm thinking coming up like coming up for a sit-up or raising my legs in a leg raise But that can happen at the hips, right? And if you're not focusing on the on the lumbar spine, that's where it's gonna happen It's gonna happen at your hips. And they're not in those videos. That's why I kind of bring that up

because they're basically taking it all the way to the hips and they're leaning all the way back. So they're missing the point of the intention of the crunch and the exercise and training the abs specifically. So in fact, once you know this, like all ab exercises can become quite effective. I mean, one of our most popular videos on MPTV

is the ab roll, the ab roll out that I'm demoing. And ab roll out, if you do it right, it's very, very difficult. But I see people in the gym just hip flex or the shit out of it all day long. You know, I was literally teaching a client. So this move that this person is bringing up right now that we're talking about, where we,

this was the one where you Set on the bench and you hooked your feet and it's like a rolling chair. I'm Yeah, so she was actually Wanting me to watch her form and she was doing it And you know, she's like, you know, I know you said tuck and this and I'm watching her go through and it's crazy that How how difficult it is to slow down this process and really focus on You know, articulating the spine and trying to lay down each vertebrae as you open up because you know Even after I was sitting there telling her she'd watch the videos. She starts off the right position You still as soon as you start to go back you want to open right up into that right away right away

Right away. It's just because it's so and people have to understand this that hard wired. Yes Start really slow and controlled and really pick apart your, and people have to understand this that. It's hard wired. Yes, start really slow and controlled and really pick apart your form and pay attention to the little movements that's happening because when you've created this dominant pathway to the hip flexors to take over a movement like that, you know, even if you start off in the right mood and you start the way, sales all position

and then you start repping away at it, your, that dominant pathway is going to kick in. It's just not that easy. It's not like you're going to, it's like riding a bike forever, and then we're going to skateboard, and just because they both have fucking wheels, you would just expect you're going to be able to get on it and do it right away. It doesn't work that way, you know? Yeah, I think if you're starting on really training your abs properly, the first thing you should do is pick the easiest exercise and just perfect the form, and then gradually move yourself

up to the more difficult ones that require more resistance. George Murray, views on training in a shorter range of motion. Is it beneficial sometimes? So the question was a little longer when I read it on Instagram. Yeah, I read the whole thing. Well, he's talking about how we always promote full range of motion training. And full range of motion training builds the most muscle muscle and you should always work on your range of motion and get more ranges of motion with more connectivity.

Did you plan that to follow up that last one because I was kind of the same. No actually, it was on plan. It's a nice job. Nice job. Nice job. Is there benefit to training in shorter ranges of motion sometimes? Absolutely. Definitely.

In fact, we're huge advocates of isometric tension based movements, which are no range of motion. You're picking a particular point in a range of motion and you're just activating and being tense within it. Short range of motion are great for now. Here's the thing. Some people will sell shorter ranges of motion by saying it overloads the muscle. Yeah, don't buy that bullshit. Yeah, like, oh, you know, you can use more weight in a shorter ranges of motion by saying, it overloads the muscle. Yeah, don't buy that bullshit.

Yeah, like, oh, you know, you can use more weight in a shorter range of motion. I'm curious to how you, I'll tell you how I use it whenever I use it. You know, they'll say, you know, it overloads the muscle with more weight, because since you're only doing a half rep, you can use more weight, therefore more muscle is gonna grow. No, no, no, that's false.

You are using more weight, but you're training a shorter range of motion, and you're really only overloading, you're not overloading the muscle in differently, you're just putting more resistance within a range of motion that you're stronger in. So, for example, if I'm doing a bench press, I'm probably going to be really strong at lockout and going down two inches. So if I just go down two inches and press out, I'm really strong in that particular range of motion so I can add tons of weight. But all I'm really doing is training that range of motion.

That's what you need to understand with shorter ranges of motion is you're being very specific with what you're training. So here's how I use ranges of or short ranges of motion. I pick areas or within the ranges of motion that I have weaknesses in or instability in. And this is what I would do with my client. So if I have a client, for example, that has trouble with the bottom portion of a squat. Let's say we go down at the bottom of the squat. And I notice that he loses, or she loses stability in there.

I notice the knee might go out a little bit, the hips want to twist a little bit, or they get the tailbone tuck, or their foot wants to raise at the bottom of the rep. And let's say we're using a hundred pounds. I'll take that weight and I'll go down to 50 pounds. I'll cut it in half. And I'll tell them, okay, here's what I want you to do.

I want you to go down to the bottom of the squat. But when you're down there, we're gonna maintain perfect position. So your left knee likes to move out a little bit and your right hip likes to go out to the right a little bit. I want you to be perfectly straight at the bottom of the squat and we're gonna hold it here for five seconds and then we're gonna come up and we're gonna repeat that.

So now we're going through the entire range of motion. We are, but we're focusing on that short range, but you can also, you can also pump them out at the bottom, but you gotta go real light and you're, again, it's because I'm focusing on ranges of motion where they're losing. So you're talking about more of like a pulsing type of a rep where you're picking the end, like the bottom range of motion

that's a sticking point. And we're trying to emphasize this is like, okay, we need to recruit better in this part in this position of the left. Or at the top, like, there's studies that now show, there's studies that now show there's studies that now show that Quarter squats when you add quarter and we all laugh at quarter squats right go all the way down But when you add quarter squats to a routine that has full squats

They show an improvement in vertical above and beyond just the full squat well I have a theory on that. I mean that's when you jump for a vertical, you don't, it's, you're not going, that's, you don't, you don't ever squat. Of course. Yeah, yeah, you don't, so that's why that is. And you can go have your little, like, I'll tell you, I'll be honest, like, I don't, I don't really use that as a technique. The, um, the pulsing or, or the, the, the doing reps. Well, it makes sense that you would, because when you hear, when you hear how I do it, I, it's, it's not the way you train that much. So I could get why you don't. The only time I use this is when I'm training in hypertrophy.

So think of it like this, when you're training for strength and power, so when you're in that one to six to seven rep range, I ain't fucking around with no short reps. I'm trying to lift maximal load in that rep range through full range of motion to promote the most muscle growth I possibly can, to promote the most strength I possibly can, and to promote good joint health by going through full range of motion. Now, when I start jumping into the 10 to 15 rep range and I've been training high perchrophy and now I'm chasing the benefits of the pump. Now I might include some supersets or some short range pumping exercises where I'm more

focused now on pumping blood into my muscle to benefit the cycloplasmic hypertrophy opposed to strength or power. I'm lifting a lot lighter weight. It's less dangerous, less detrimental to me. I'm not really trying to increase strength or power right now. I'm chasing a pump. So guess what? Short pumping reps actually will help pump it up. So there's the only time. And then you do that towards the like you that's not the bulk here. Well, even then I don't do it hardly ever. It's not something I do hardly ever. I think that's that's

that's we need to we need to be. Yeah, I do hardly ever. I think that's, we need to be very clear. Yeah, that's, that's, but I think it's important that they know that it's something that I would incorporate and I would use and you know, I'll, I come in there one day and get a hair in my ass and said, hey man, I haven't fucking done a, haven't done like a short range pumping exercise. I'm gonna throw that like I'll do like,

let's say I'll do bench, right? And I'm gonna do four or five working sets. And then the very last set, I might strip the weight down halfway, and then I do the short little pump out, just to finish the pump on the... Yeah, I can see that, like an example that comes to mind, and my head is those, the 21s, you know, with the, with the,

Oh, old school 21. Old school, so it definitely, you get a different, feel and recruitment, but at the end, you're, you're trying to achieve full range of motion after you've pumped blood in there too as well. So I don't know, I guess teach their own, but I tend to, if you are using that technique and it is a different technique to get a different type

of stimulus, I wouldn't recommend doing that very frequently. Yeah, absolutely. I think we can all agree on that. Next question. Jay Crispino, what do you recommend to someone with weak ankles? So this person rolled their, I think he said he rolled his ankle a couple times.

If I'm not mistaken, maybe I'm confusing him with someone else, but there's two places that I'll look when somebody has weak ankles. And usually when someone says, I have weak ankles, it's because they roll their ankles consistently. And it's usually to the outside. I rarely, rarely, rarely will see a, you know, pronate, you know, roll. It's always that whole supinate roll, right? Where it comes to the outside, typically.

And it comes, it comes from two areas that I've seen most common. Number one, hip or foot. Hip or foot, the hip, if your hip is tight or weak, or you don't have good connection to it, then the joints that attach to it will start to bear the load. So if you look at the hip, the hip is this real mobile joint. It rotates internally, externally. It abducks, adducks, it flexes and extends. The ankles got lots of mobility in as well, but the, but the ankle doesn't have

the, the strength and the power and the muscle connected to it, like, like the hips do. So if I'm running and I'm doing a lateral move and my hip isn't supporting me well, my ankle's going to, uh, is going to, you know, take that and I'm going to roll my ankle and get some pain. But the secondary to look as your foot and this is something that we've kind of my ankle is gonna take that and I'm gonna roll my ankle and get some pain. But the secondary to look as your foot and this is something that we've kind of recently learned all about.

Well, yeah, no, we have the barefoot specialist that's coming in on the 25th. And I mean, I would definitely address your connection to your feet for sure. I mean, I would agree with you too, Sal, I think that. I mean, just think of it this way. Like the hip, the hip is a very, the hip complex, it's just huge.

There's tons of range of motion that the femur should be allowed to do in all different directions. So it's a multifaceted joint, right? So you can get all these different planes and it's big and it's strong and it's surrounded by lots of muscles that are really strong. And so it should really take a majority of any stress of you moving into different planes. Now, when you lose that connectivity,

when you lose a lot of strength in multiple planes and that hip no longer is used to moving left to right. And it's always going forward or back, like what happens to a lot of people as they age, because you're not playing soccer or basketball or baseball or these sports that force you to work in the transverse plane or in the sagittal plane or the, excuse me,

the frontal plane. So you will end up being so dominant forward and back that when you ask the body to barely go out of there to the left or right, then that stress because the hip no longer has that connectivity or has no longer has that strength. The stress runs all the way down to the foot and then you end up rolling the foot like out to the outside. You also could see in which which goes back to the foot or goes back to the hip again, the pronating and I

see pronating a lot when people are squatting. So you know, even though salamated a point that it's more common. You roll the ankle to the outside. But if you're saying you have weak ankles because you watch your squat video and you're pronating, which is more common, your femur is internally rotating and going back to the hips again, you're internally rotating the femur when you drop down, which could be due to like weak glute medias, and then that's putting stress on the, on the, on the ankles and or you have a poor connection to your feet. And then when you get down in that deep squat, your feet aren't gripping the floor and planting like they should.

Yeah, I think the reason why you see rolling out is so common is because when you're cutting or going laterally, it's that outside foot that tends to, that you're using to stop you very rarely is that inside foot needing to create that type of force that can roll your ankle in that direction. And typically if you see this, if you see the foot pronate real hard, they won't roll their ankle, what they'll do is they'll bust.

That's usually a knee injury. Yeah, well that's where I remember the MCL injury that I had was because like I, that, like real, like a brub stop where I was like trying to stop myself on the inside on astroturf. And so like, you know, just that friction and that's that a brub stop like it, you know, that, that was the force that like I I, you don't normally sort of absorb that or you don't train for those types of situations. Did you hurt your knee on that?

Yeah, here's a couple of other things. Rolled ankles to the outside. You keep seeing rolled ankles, but this person said weak ankles. I'm assuming this person is probably talking more about pronating the foot when they squat. That's my guess. It's difficult. I think someone that had the pen on the face. I think someone who's rolling

their ankle, like, spraining their ankle, when they would say, I keep spraining my ankle, or what do I do? Because my ankle's keep getting sprained or whatever, which could be a whole host of things that we talked about. But the most common thing I see is the pronating of the ankle. Well, here's what the whole question says. Yeah, okay I want you to be the whole it says I've he said that that first part What would you recommend to someone with weak ankles and then I feel like often? I'm strong enough to do something but my ankles are too weak and lack stability That it's really starting to hinder things so yes, yeah, I think they're squatting and I think they're probably feeling their ankle ankles

Kaven when they come down. Strengthen their feet. It could be, I mean, yeah, I mean, strengthen your feet, work on your hips. I mean, if you have a strong like over arch in your foot, then it can go on the outside. If they pronate, then it's going to have, you know, it's going to hinder your squats. I spoke to this a little bit, maybe three weeks ago on my Instagram. You saw me do a heavy deadlift and I I pronated on one side and so then after that you saw some primers that I was doing for ankle mobility and for firing my glute mead. So you know, you can go to my, if you're not already following me on Instagram, go back to the shirt where I'm wearing the blue, my mad mic shirt and I'm deadlifting.

You can see what I talk about in the following videos. There's a couple cool exercises you can do for ankles and feet. Like one of them is if you have like newspaper, you can put it on the floor or something a thin piece of paper and sit down and actually pick it up with your toes by squeezing your foot like you're trying to grab it with your entire foot and just practice that over and over again. That'll strengthen some of the muscles on the bottom of your foot. And the other one is if you're standing up on your feet, is to tilt your ankles in one

direction or the other and go back and forth and do some reps like that. So you can strengthen the sides of your ankles, right? Right. Not just the, you know, the front and back, like the tibialis and calf. Those are two exercises that I would recommend. And by the way, Jay, Crispino is a female. 406 Montana Viking. What do they get to look at asshole, don't?

Sorry. I just want to clarify. We're like talking to a guy. By the way, this guy's a punk. No. The 406 Montana Viking, Narliest injury you have ever witnessed. Oh, man.

Oh, God, I know right at the top of my head. Do you have an ass here? I have a bad one. Fucking nasty. All right, go for it. To this day. I mean, so I have a really hard time watching like when you're watching sports and you see an injury, like I just have a foot. Once you don't you don't you've done something to yourself or you've been close to a really gnarly injury, like I just turn I get fucking like a little girl. I don't want to watch it at all. I was a sophomore in high school. You gotta remember this fucking vividly.

Sophomore in high school and our game just finished. I was JV and Varsity's playing now and some of my teammates and I are, we're going over to the high school snack bar and we got some nachos and hot dogs and we're in some magic to run. I'm snack bar and we got some nachos and hot dogs. And we're in some magic to ride. I'm gonna ride a bite in some nachos whether this happens.

So. I'm already grossing me on it. I don't know what happened. So, you know, imagine a high school basketball court, we come in the big double doors that enter in from where the snack bar area is and we're standing there and homeboy gets a fast break. And so we're waiting for a whistle

before we walk around the court and go sit down and so we're at the baseline Right underneath the hoop here comes a fast break this kid steals a ball kicks it out to a guy who's about six six And he's got it all alone and we're all excited because dude six six he's got a fast break He's fucking dunking this ball like we all know he's in dunk it I'm right underneath the hoop. I'm gonna watch him do it. I'm in my notches with my best friend. Any plants, and he goes to do a 360. So he's gonna do a fucking 360 dunk right in front. Oh no, he's laying didn't wanna go with it.

Oh dude, he plants, rotates, foot that planted, stayed planted. The rest of his body completely 360 rotates. Yeah. Snaps his fuckin', his tibia right in half. Oh he broke his minute.60 rotates. Yeah, snap snaps as fucking is Tibia right and half. Oh, he broke his minute. Nice right. It's right and oh, it was pop. It was and right away it was like his foot state planted was the grossest thing I ever seen his body completely rotates and his leg was just like just bent like a Z. He just fall down. Did anything break through

the skin? You did see a little bit, but barely. I, I didn't see, like, really, it didn't like. Because you just looked away. Yeah, right, like, right away, I was like, oh, God, and you could see a little bit of it, and it was enough for me to ruin my nachos. Basketball did, like, because I had a really bad one with basketball as well. And it was, it's the hard floor.

Like, if you have the wrong floor too, like this floor wasn't like one of those wooden floors that gives more and has like a little bit more bounce to it. It was, it almost felt like concrete and we're playing in this, it was in junior high. And one of my friends, he went to go die for this ball and him and another guy that were fighting for this ball like the sluice ball. And my friend kind of fell to grab it and he fell this arm kind of leading down. And not only did he fall onto this hard ground,

but then the other guy fell on his arm. And basically just like this compound fracture, like his whole elbow came out of his skin. Oh. And was like, and then you know his forearm was just flopping. That's all who asked his question. I was flopping down like this.

It was like, it's stuck first, right? And he gets up and his bones all sticking out. And he looks over at me. And he looks at me and he looks back down at his arm. He looks at me again. And then my eyes are probably like, you mongous at this point. Like tennis balls.

Yeah. And he's just like, oh, he starts freaking out. And then he started like, it was like the most curdling like guttural like scream. And it just, to this day it freaked me out. His arms never been the same. He said that they have any injuries at science fairs.

Yeah. So I've seen, I've seen a few pretty bad ones. This kid, he was doing like a volcano exhibition. And he, the volcano erupted and went all over his face. He burned his eyebrows. Tell us. Tell us. Tell us. Actually, there's probably been some pretty nasty ones you would think, right? Yeah. I dropped all the chemicals on my lap and melted my laksim. So no, I have a couple. So one, there was a school, a school fight. So there was a fight after school. Okay. two guys got a big fight

They would have been great if you had a science dude One guy Hit the other guy he falls down, but then he goes and picks him up and slams them on his face Oh, no shit. Yeah, yeah, so So the guys like out everybody freaks out dude, you know the guy stops hitting him or whatever because he just slammed him on his face He comes up and wakes up and you see blood coming out of his mouth and he's like, dude, what happened to, you know, what happened

to my mouth? It's bleeding and he opens his mouth and the whole bottom row of his jaw was like broken. Like his, like all of his teeth were like bent back. Like his, oh, I can't explain it. You just remind me of the story. That it was just even worse. It was just bent back and it looked horrible.

So that was gross. And then the second, that's not the worst thing I've ever seen. This next one is closer to the worst than the third thing I'm gonna tell you is absolutely worse. This next thing was, I was at the gym. I'm probably, I'm a kid, so I'm probably like 16 years old. And I used to work out over at,

God, what do they call it now? It was member Ronnie Lot's fitness. Oh, it's for forum forum something now. It's something different now But Ronnie Lot's fitness he's called so I'm working out over there and there's this massive and I don't know how you know I'm 16th so to a 16 year old this guy look who's like the biggest dude ever seen Massive-related out bodybuilder guy and he's doing leg presses and he's got the whole machine just stacked full of plates. Probably I don't know 10 plates on each side and he's doing his reps and you hear him, you know, move in the, move in the sled and I'm kind of off to the side but I'm not really watching him. So all of a sudden you hear this loud like dry snap, like the snap.

I don't know how to explain this, it's a snap. And then you hear boom, you hear the weight just crashed down and he's screaming. So I turn around and a bunch of people are looking over and he's under the weight, luckily they're safety's. So the leg press isn't like crushing him but his legs are definitely fully bent, right? And he's screaming so everybody runs over there

and we just slide the weights off, push the sled up, lock it up, and he strains his legs out, and his left leg, his quad, was in his hip. Oh, what? It was in his hip, like it tore off his patella, and it shot up into his fucking hip. And so what you saw is it's a ball up in his hip, like it tore off his patella and it shot up into his fucking hip. And so what you saw is he got balls up in his body.

He saw the soft ball in his fucking hip. You saw like stretch skin because, you know, the muscle is bulging up here and there's like skinny and then you can, and then just, and you see it just discoloration start, you just tore the quad off his fucking cap. See, like if you took a video of that and then you showed that to those assholes

and do that at 24 hour fitness that put all the weights on like a hip sled It was gross and it was gross and I can't forget what it looked like But here is the worst thing that I've ever seen in my entire life This is for a science fair nerd. You got a lot of good at fucking injuries. You saw man. I think only been to one science fair you saw man. I think only been to one science fair. I won. Of course. So when I sit train in Jiu Jitsu, Jiu Jitsu is interesting. It's very, it's got a very interesting culture around it. And there's definitely some politics that are involved with Jiu Jitsu. For example, in the old school Jiu Jitsu schools, if you showed up and you were an asshole,

they had like an armbreaker that the coach would send over to you and his job was a breaker arm, especially if you're from another school and you're coming over there and you're punking their students, they'll send over. And there was lots of rumors of who these armbreakers were and now a lot of them are popular instructors, so I don't want to name any names, but this was just a thing that I'd heard about, I'd never seen it our school was very friendly very nice

And it was cool. So one day we're training in this or class about to start as big old like fully tatted up Like up to his neck some Owen dude In roles in the class and he's a he's a beginner. He's a white belt massive dude Probably 245 pounds definitely lifts weights, very strong looking aggressive guy. And he signs up for the class and so he's going through the workout, going through the warm-ups, going through the drills of the techniques. And at the end, it's time to spar. So we always left about an hour where we would just go against each other, we'd roll,

right? So he's going against the white belts and first match and he's a big fucking dude. You know what I'm saying? So he's going against these beginners who are all he outweighs and by 60 pounds or more. And he's just fucking smashing these people like just you he doesn't have any techniques. So he's just bending him in half and driving him into the wall and picking him up off the floor. And so the coach runs over and he's like, hey, he's like, you need to relax. Like you're new.

You don't know what you're doing. Don't go so hard. We're just practicing. Someone's going to get hurt if you keep doing this. So the guy's like, okay, okay, okay. Next match does the same thing. Griner, and he hurts someone. So now he's going against the beginner.

The guy like twists his knee because this guy's just spasming out everywhere and he's this big dude. So the coach looks at me and he says, under his breath, he goes, Sal, I want you to go teach him a lesson. So I'm thinking in my head, I'm like, is this the fucking, is this the rumors that I'm like, is he telling me to hurt this motherfucker? Like, is this what they're saying?

So in my mind, I'm like, I'm not gonna hurt anybody. Maybe he's just telling me to go over there and just dominate him, right? Just dominate this guy. So this is okay. Now at this point, I'd been training for about four years, so I'm pretty well versed, and I'm not a weak guy, but this guy still outweighs me by good 40 pounds,

at the time probably 205. So I go against him, and immediately I start sitting on my butt, so this guy can just come on top of me and do what he wants, and I put him on my guard, and I put him in an arm lock. Real quick, I throw him in an arm lock and I start extending his arm and I don't crank very hard because I know I could break this guy's arm. So what he does is he clasp his hands together and he picks me up. Like he's gonna slam me on the fucking floor. Oh shit. So I let go and I fall down and then he jumps back on top of me. Now he's on top of me and he's trying to pin me. And I'm talking to him, like listen dude, if I get you in something, you need to tap out

because if I crank any harder, you're gonna hurt. So while he's holding me down, he's telling me, you didn't have me, you didn't have me. He's like, go ahead, if you got me, you can go ahead and get me, he's a but you didn't have me. So now he thinks he's being a fucking badass, right? Coach now is telling me, Sal, just hurry up and beat him. So now I'm like fuck, what am I gonna do?

So this guy's on top of me, I get out of him, I get out of the position and I roll. This guy stands up, which you're not supposed to do if you're just rolling on the ground. He stands up, so I'm like, okay, so I roll, I roll into a knee lock, a knee bar. So now I've got him in a knee bar, and I'm cranking on his knee.

And he's kicking me with his leg, trying to get me off, and I've got it, but I've got a tight hold. So I start cranking harder and harder, and he's kicking me, and the coach is like, Sal, go ahead and crank on it. Like he's telling me, crank on it, crank on it. Go ahead and break his knee, Sal. Yeah, I'm breaking his fucking leg.

So I take his foot, and I tuck it behind my arm, and for the listeners who are versed in Jiu-Jitsu or Sombo, you tuck the foot behind your arm, and in a knee bar, you've got a lot of leverage. So I start cranking hard. He's yelling, but he's not tapping out. And I'm literally thinking in my head, I don't want to break a knee. Like, that's just gross. I just don't want to do that. It's not worth it to me. So I put him in a foot lock instead, like a figure foot. So I figure four as foot. So he tries to twist. I grab his foot and figure four, and I'm tucking his foot under his

butt now. And I'm cranking on his ankle and again He's kicking his thrash and he's trying to pull me off the mat And so I think to myself like I'm just gonna apply Gradually more and more pressure to the gives up like this is bullshit this guy's going crazy And I apply a little bit more pressure. It's fucking ankle dude right in my goddamn right in my hands, dude fucking snaps And I feel his foot like I feel his foot like going a weird position I see it and I let go like and he's screaming

and my coach breaks over to him he's like my coach goes over to me like that's what you fucking get you're supposed to fucking tap out that's what you get so this guy's getting yelled at he's on the floor holding his ankle before he just goes ankle broken and have he's getting yelled at to it and I'm like you asshole and my dad was there that day my dad was training that day my dad's looking at me like he's like he's like my dad's a broken, and he's getting yelled at too. Dude, and I'm like, you asshole. And my dad was there that day. My dad was training that day. And my dad's looking at me like, he's like, my dad's a nice guy. And he's like, he shouldn't have done that, man. You should just let him go.

He's got a biggie go. He should have let him go. And I'm like, I wasn't even trying to like, break his ankle so I got up and got him some ice from outside and shit and came inside. Funny thing is that guy came back to class a week later and he had his ankle all, you know, in a cast or bandaged up, bandaged up.

But nice this guy ever. Oh wow, he just needed a humble experience. I tell you know, in a cast or bandaged up bandaged up with a nicest guy ever. Oh, wow. He just needed a humble experience. I tell you what, man, that was a neat that that was an ego check. And like he came in. He was shaking. Everybody's hand. He was being. You know, it's soft spoken all of a sudden.

I'm like, oh shit. It's, but if that motherfucker learned some technique, it's funny. You brought a humbling story because the, you, when you brought up that whole mouth thing, you reminded me of a story because when you brought up that whole mouth thing you reminded me of a story when I was I was a senior in high school In fact, we just graduated. We were we're heading off for our Hawaii trip. I think I've told you I don't know if I told you guys a story before or not and There's like six of my good good and high school friends. We're all together and we all got hotel rooms and it's like you know

It's one of those trips that get put on by one of those companies called like, fuck, we're like the whole, they're all young kids, right? There's like 400 kids in this hotel that are all 18 to 23 years old. I forget what the name of those companies were that you should put these. The sex parties. Kind of. Yeah. So we're, we're in our, we just get there, right?

It's literally the first night we're here. The very first thing we did was go get our fake IDs because we're we're in our we just get there right it's literally the first night. We're here the very first thing We did was go get our fake IDs because we're all under 21 We go get all and we literally get suitcases of beer we buy enough beer for the entire week like all six guys put their money together We roll we empty our little nugget job. We get tons of beer Bring it though. You know because you get that age. That's like the cool thing to do right so we have a refrigerator full of beer and we're starting drinking We're getting all drunk and You know my buddy my best friend at the time in high school We had just got into lifting weights that year and he was the opposite of me like he started touching weights And you would have thought he was on steroids just

I mean he was 185 pounds He was benching like 350 in high school like just all natural Perfect messo morph body type just built, right? And you know, I remember it so vividly like this transition of watching his personality, like change, you know, we are friends as kids and you know, he gets some confidence because you start to build some size, you can move some weight in the gym and, you know, all of sudden you feel like you're like the big swing and dick and shit, you know, and he was, I was the one who got into more fights

as your kid, so I was definitely like the little scrapper and the street fighter. He wasn't somebody who got into a lot of fights, but now that he got weight on him, he felt tough. And out of the group of us guys, he would always kind of walk around with his chest puffed out like that. And we're in Hawaii and it's late at night,

we'd been drinking all day long, we're in our hotel rooms first night. And some dude knocks on our door, when I hop up, I go over and I open the door and the dude's wasted. And he's like, hey, it's my girl in there. It's my girl here. And I'm like, oh no dude, you got the wrong room, bro.

I just close the door, let him go, right? And then my buddy hops up and I was like, who's that? Who's that? Oh my god, just some drunk guy looking for his girlfriend. What the fuck, man? Why is he coming to our place? I'm like, ah, he's just drunk, dude, leave him alone. You're gonna fuck that. Oh my god, just some drunk guy looking for his girlfriend. What the fuck man? Why is he coming to our place? I'm like, ah he's just drunk. Do you leave him alone? Oh fuck that? Oh my god, so he gets up right he opens the door and they got you see the guys like he's stumbling down the hallway knocking on each door

Is my girlfriend here, you know like literally asking everybody like is my girlfriend here, right? You have a sex with my girlfriend? Yeah, and my boys, my boys and just like his, his little, you know, basketball shorts, he's got no shirt on and he comes up. He's feeling like he's tough. He's feeling, he's got, he's got the chip on him all right. Right away. I mean, he got up to start some shit like he literally did, right? So he gets out, he walks out in the hallway.

He's like, go bro. He got, huh? Turns around. He's like, you looking for your girl? He's like, yes, she's in here with us, bro. Oh, and the guy's like, throws you in there too. Oh, yeah, right? And I'm like, oh god, dude, you looking for your girl? He's like, yes, she's in here with us, bro. Oh. And the guy's like, throws you in there too.

Oh yeah, right? And I'm like, oh God, dude, why are we fucking? Here we go. Yeah, why are we fucking with this drunk guy, you know? And there's three of us and he's by himself. And he's like, he's coming down the hall, like staggering about, he's like, what? And my boy's like, yeah, he throws his hands up.

What the fuck are you gonna do? She's with us. And I'm like, so the guy's coming over and literally he's like stumbling. And he just does a nice little stumble with his momentum cockback. And boom, boom. And just square on my boy's lip

and literally blood just goes, all over the wall squirts everywhere. And the natural reaction, so this is my boy gets punched in the face right away. Me and my buddy jump on the other guy and pounce the fuck out of him right away. So I'm in the middle of rustling and tussling with his dude. We kick him out, he goes running down the hallway, someone says he's gonna call the cops, so we all scatter. But when I look up, there's blood all over the walls. I can't find my boy. I come walking around the corner back into our hotel room and he's standing over the sink and literally blood is just gushing out of his mouth. It literally the guy hit him just right on the lip

It flayed his lip all the way to his nose and butter flight it open and it's just pouring blood He had to go we had to go take him to the emergency room He was there all night long had a fly a plastic surgeon in to come in and fix it the rest of the trip He couldn't see any sunshine or anything. He had like fucking 50 stitches. He got a mandible. Oh, his lips, his lip was literally this fucking big bro, this fucking big and stitches all over and he couldn't leave. Yeah, he looked just like that. He had a mandible literally just like that couldn't leave the hotel room and talk about humbling, humbling experience for him. Did ruined his fucking senior lesson. Oh, what a dumb guy. I'm sure he learned

real quick. Oh, what a dumb guy. His muscles don't mean shit. Oh, nothing. Yeah, it was such a sloppy punch dude. It was said we beat the shit out of the guy right afterwards. But I renew. That's what you get through. A couple of rules, a couple of things to learn to learn here right don't pick fights right don't fuck with a drunk I don't throw your hands up in the air when you want to fight. That's the dumbest move I've ever seen guys do When guys are hands down just be like what bro any time a guy tells me like what bro or throws his arms up right away I'm like oh he's gonna get his ass with by me because that's definitely nothing You've been in lots of fights. You don't throw your arms up in the air. I like at her in the face. It's like, no, that's not.

The guy who I worry about, like you talking shit and he gets instantly gets into his like, fucking boxes, that's it. That's it. That's it. Okay, yeah, this guy's been fucking hit in the face. Yeah. Hey, 30 days of coaching for free, mind pump media, check it out.

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