Mind Pump: Raw Fitness Truth - 582: [With Mike Matthews] Exercise Volume vs. Variety, Implementing Fringe Concepts, the Band Craze & MORE

Episode Date: August 26, 2017

Organifi Quah! In this episode of Quah, sponsored by Organifi (organifi.com, code "mindpump" for 20% off), Sal, Adam & Justin along with Guest Host Mike Matthews (www.muscleforlife.com) answer Pump Head questions about doing tons of volume for one exercise vs doing less with more exercises, strength exercises to avoid IT band issues, the band craze, and how to implement "fringe" concepts as presented by Dr. Mercola and Paul Chek without going off the deep end. Mike talks his first kiss (3:42) Mike talks about his humility (7:08) Value in doing things you suck at Great communicator Shameless plug for Four Sigmatic / Has Mike dabbled in medicinal mushrooms? (13:13) What are some supplements he has stayed away from that are popular currently? (16:53) Quah question #1 – I see people doing a lot of volume of one exercise or less volume of a lot of exercises. Assuming the total volume is equal, what are the pros and cons of each? (22:32) CNS adaption – high volume of one exercise (pro) Muscle imbalance (con) Get good at many exercises (pro) Don’t master one exercise (con) Don’t get married to one Quah question #2 – What are some strength exercises to work on to help with pain coming from the IT band? (32:20) Work on lateral strength Mobilize the hips Address the root cause Quah question #3 – What do you think about the band craze? (42:16) People will create imbalances Explosive sports movements Don’t create as much muscle damage Quah question #4 – You interview guys like Paul Chek and Dr. Mercola. How do you implement their ideologies without going off the deep end? (51:31) Always come in open minded Order of operations Related Links/Products Mentioned Organifi Coupon Code "mindpump" Four Sigmatic (website) Coupon code - mindpump IT Band Syndrome and Knee Pain (HOW TO FIX IT!) - (MPTv – YouTube) Training with Dr. Jordan Shallow (The Muscle Doc) (MPTv – YouTube series) Improve Your Squat Mobility using Bulgarian Squats | MIND PUMP (MPTv – YouTube) HOW TO FIX YOUR SQUAT (ELIMINATE FOOT PRONATION) | Mind Pump (MPTv – YouTube) Build Explosive Power with Resistance Kettlebell Swings | Mind Pump (MPTv – YouTube) Third Eye - Pineal Gland – Crystalinks Cholesterol Articles (website) Culture and Food and Ritual, Oh My! (article) People Mentioned: Dave Asprey (@bulletproofexec) · Twitter Dr. Joseph Mercola (@mercola) · Twitter Dorian Yates (@Dorian_Yates) | Twitter Dr. Jordan Shallow D.C (@the_muscle_doc) • Instagram Dr. Justin Brink - Premiere Spine & Sport (@premiere_spine_sport) Paul Chek (@PaulChek) | Twitter Wim Hof (@Iceman_Hof) · Twitter Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get our newest program, MAPS Prime Pro, which shows you how to self assess and correct muscle recruitment patterns that cause pain and impede performance and gains. Get it 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 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. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! 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)

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Why, he's a gentleman, why is he a girl? In this episode of Mite. People from all over the world. We go for 18 minutes where we just talk about whatever. Yeah, it's usual. Just keep going.

We had a special guest in this episode of our Q&A, one of the first times we've ever had a special guest, but it is a special guest. It's Mike Matthews. You have to be a badass. He's a fucking badass. So he was a little guest trainer here with us on this Q&A. So for the first 18 minutes,

we had some fun conversation. We talked about Mike's Disney Cruise first kiss. Dude, he got mono his first kiss. That's right. Not stereo mono. Then we talk about, we actually do a little plug for four sigmatic, our favorite mushroom company. By the way, you can go to foursigmatic.com, forward slash, mind pump, enter the code, mind pump for a discount on some of the products. Then we talk about off-limit and exotic supplements. There's some supplements out there that may have some interesting effects. We talk about those for a second. Then we get into the questions. The first question was, one person is asking

us how they see some people doing lots of volume, but few exercises. And then they see other people doing less volume, but more exercises. In other words, instead of doing 10 sets of squats, doing two sets of squats, two sets of leg extensions, two sets of whatever, what are the pros and cons of each? Then we talk about some strength exercises that can help to avoid IT band issues. That is not an indie band that you find on the radio. Yeah, they're so emo. That is the Iliotibial band.

Big word there. Then we talk about the band craze, again, sticking with bands. Sticking with bands. Band will make your dance. And what we think about it, then finally, we get into how we interview people like Paul Check and Dr.

McCola, someone wants to know how can implement some of their ideas without going off the deep end. Maybe it's too late. I think we went out the deep end. You think we're sky high? Episode one. Finally, this month, get access to our super famous and awesome private forum. This is a forum full of fitness professionals. Mostly, if not all intelligence people only are allowed in this right.

Oh the smartest people ever. Fitness professionals, there's doctors, there's other fitness enthusiasts. It's a great place to post your videos of your exercises, ask questions about nutrition, or just post a funny meme. We actually get those on there as well. You get trash about us to our face. They actually make memes too. Oh, they make more memes about me and Justin to get the bulls on them. We get a lot of them.

Yeah, not so much. Anyhow, get access to that for free by enrolling in any of our maps programs. After wondering which maps program is for you, here's a quick rundown. Maps and a ballocks are foundational program. That's where everybody should start. If you're a competitor, like a bodybuilder, a physique competitor, a bikini competitor, or you are very advanced in your training and you need more volume,

well, that's maps aesthetic. If you're athletically minded and you like to move as well as you look, then go for maps performance. Or if you like to work out at home without any equipment, that's maps anywhere. We also have bundles that put them all together and discount them. So in rolling any of that stuff, and you get access to the forum for free, and don't forget September, the price of the forum will go up as well. So it's a great time to enroll. You can find all of this at MindPumpMedia.com.

We need a song. Let me start you off, Justin. We are the world, we are the children. Yeah, we are the ones, some, some, some, I don't know the fucking words. Damn, Justin. It's never good when you try and- I can't film it. I know, I don't know why.

I have to start it. You do that to my man over here and you're killing him because this is what he's great at and you force it upon him when he's got gas in him. It's gotta be like, it's gotta be inspired. Yeah, exactly. So I have to, I'm your muse basically. I have to figure out a way to start timing. You know what I mean?

No, it's like the discussion we had about your first kiss. Like you can, when you force it, it's this awkward as fuck. It just gotta happen. It's gotta be natural. You remember your first kiss? Sir, are you saying that was bad? Do you remember your first kiss? Yeah Yeah, one was it hold on you. He's like

No, I man. I was it was 15 me and Tommy On a cruise. Oh Look at that you got monofilus. Yeah, you got monopolis kiss. That's like getting as STD the first time you have sex It's horrible. Oh man. No, it didn't fuck me up too bad actually, but So you're on a cruise Walk me through this bit the story here. So it's I mean just ran on I'll let this girl there and then was hanging out with her She was your age. Yeah, she was a little older. She was maybe 17 Wasn't much to do on a Disney cruise. So what is that? I didn't even know those existed. Oh, dude

It's a massive fucking boats. They're like floating cities. What bro. This is a thing dude. It's a big thing cruising I know I've never done it but I know a lot of people yeah people you have fun and it's pretty like cost effective You know, so if you have a family and Disney does everything bad out so I can imagine it's probably done up pretty well But for a 15-year-old you're bored of fuck cuz like you're over it. Yeah over at Disney I can imagine it's probably done up pretty well. But for a 15 year old, you're bored as fuck because you're like, you're over it. You're over Disney's for your younger siblings probably. I mean, my little brother, I don't even know if he maybe he had more fun. I don't even know. I wasn't with him. Is that one your parents go with you?

They send you on that, were they? No, yeah, we all went as a family, but I just was like, Adam, Adam's the worst parent of all time. Yeah, yeah. Hey, kids, we booked you guys a cruise. That's fun. Hey, take our kids. Hence why I don't have any children.

Yeah. So you're, I'm still learning these things. So you're on the cruise and you're 15. Yeah. How do you, how do you meet this? Cause 15 year old rock, rock, rock, rock, rock. Maybe you weren't. I don't know, you're a pretty charismatic guy.

I don't know, I feel like I was, I was kind of awkward I guess. I had acne and shit so that wasn't it. So what did you do? You walk up to her and like, hey, it was kind of awkward, I guess. I had acne and shit, so that wasn't it. So what'd you do to walk up to her and like, hey, it was just, did you like the Lilo and Stitch Cartoon? Yeah, it was not even around then. No, it wasn't. I don't think so. Had you like Mulan?

No, I mean, actually, it was easier than it normally would have been, because she was just kind of into me. That always just makes it easy. If the girl was kind of interested in you, and it's not like I was, I was, yeah, you know, and that always just makes it easy. If the role is kind of interesting to you, and it's not like, I was throwing the vibe out. Yeah, you're not trying that hard for it. So, um, and so yeah, there was, um, I guess it was like a, it was a ball, it was like a little restaurant bar-ish thing that

didn't serve alcohol, but whatever. Early temples. Yeah. Like drinking water. Uh, and, and orange orange juice. And, uh, what was her name? Why do I remember her email address which is how is my brain work? That is so weird that you

That is my address? Yeah. That is weird. Remember her email address. But I don't remember her name. Bro, does that mean what does that mean? I don't know dude. We have to figure that out.

I was trying to figure out actually listening to you talk the other day and hanging out with you today again You are and I'm sure you know this. So I'm curious where it comes from and if you developed it or it was natural Sal has the same thing which is rare rarely ever do you meet Guys as nerdy as you guys that are as cool as you guys are that are as Chris as charismatic as you guys Nerd bump in the middle really though. I mean I'm halfway kidding, but I'm really serious because normally a lot of times when we meet someone who's a total cerebral super intellect, loves to read and you've admitted it, you're kind of a hermit,

you've been built this empire all by yourself pretty much with your team that you know back home. I don't take all the credit. No, I was like to say, I have good. No, you don't. And you say that. But off the podcast, you say it take all the credit out. No, we do have to say, I have good. No, you don't. And you say that. But off the podcast, you say those all by yourself. What do you say?

But really though, you, for me, you definitely have me and minions, all right. Leadership quality is about you. You are charismatic. You have a lot of personality. Where does that come from? Did you develop that or did that? You know, that's a good question.

You know, it's not very normal for somebody like you. Yeah, for sure. I mean, and again, I would say with that in mind, I also don't, I try to, I value humility and I value more like who I want to become as opposed to, or what I want to do as opposed to what I've done kind of thing, because I don't like when I've even caught myself sometimes getting what I feel is like a little bit pretentious or even in certain conversations as people where I feel like- Like they're being pompous.

Yeah, a little bit or like talking a little bit too much about myself. You know what I mean? I don't like to be like that. I do. Sometimes I catch it though. And afterwards I'd be like, I was like, I feel like I wasn't really being myself.

Like I was kind of trying to be something I'm not, right? But no, I mean, I guess I've always had a combination of extroverted and introverted qualities, you know what I mean? And that's what they call an ambivert. Maybe. Of course, they have a name for that, yeah. It makes sense, but yeah. I might have just made it up right now.

It could be a word, but we know what it means. It makes sense. Or bivert. Yeah, nope. No, not that one, but we know what it means. It makes that more biver. Yeah, no, no, that's not good. That one doesn't sound as good. And our alert. So, um, so yeah, I mean, I've had, I've had, I've always kind of had those qualities and I played a lot of sports growing up, which I heard you say that helped, right? I mean, because I had to, although to be fair, I'll, you know, to fight all the odds with that one. Yeah, no sports made. Yeah, yeah, yeah. So I had to learn although to be fair, I'll, you know, to fight all the odds with that one. Yeah, yeah, yeah.

No sports made me, yeah. Yeah, yeah, yeah. So I had to learn to get along with other people, and although I was kind of a dick, is at least when I got good at sports, and I was like completely intolerant of any people and the teams that I felt weren't good or weren't on their way.

You were that butt head. Yeah, but yeah, it was kind of bad actually. And that was just because I should have been playing up on higher level teams, and then I wouldn't have been in position to be like that. Right, you know what I mean? Like I should have, where I would have just been. I should have stretched you.

They should have seen that you were already there and said like, okay, you little fucker, you said you're that guy. Yeah, exactly. Let's put you up with some kids and then push you in. I'm gonna push you in. You know how much growth comes from getting your ass kicked? Yeah.

You know what I mean? I think there's value in doing things that you're just not good at. Absolutely. That's been something, even when I got into golf, one of the reasons I wanted to start doing that, and I started playing hockey again when I was in Florida as well, just because I knew I would suck at it and have to humble myself. I mean, I was going to be the worst person on the ice and it was gonna be a joke

and I was just gonna look bad and that's something that I think there's value in that. Winning is fun losing builds character. Yeah. It's not fun, but you're right. I mean, I love watching my kids. It's so nice. It's really fun.

It's obviously never won at anything, right? He's like, no, no, no. No, no, no, no, no, no, no. We had a brown winning, it's fun. Winning is fun, I mean. obviously he's never won at one of the first competitions, then they went into the regionals and they lost by a small amount. And I was excited to see, not happy that they lost, but excited to see how my kid would respond to loss.

And I really look forward to those moments. Those are coaching moments as a parent. Like when your kid's kicking ass, it's like, there's not much you need to say. And I mean, like, hey, you won. I mean, they know that. But when they lose, or they get their ass kicked, that's when, okay, here I am. You know, spotlights on me and ask time to be a great dad. Yeah. And, you know, help them grow. Yeah. And then there's probably a value. And if you have that kid that's, you know, in that position, where he's always just winning to push him to challenge himself. Right.

I think there's... Or just beat him up every once in a while. Yeah, just take this squash thing. Oh yeah, you think you're cool. Yeah, you're real simple. But that's, there's something there though that's what you have to do to go out into life, right? You have to reach out into the unknown and you have to, there's, you have to go out and confront the chaos of the world. And if you again, if you're, if you're're during your formative years, if you never have to do

that, if you only have to do is just kind of stay in the womb of what's comfortable, I think that sets you up for a struggle when you get out into the... Oh man, you're talking about the freaking trophy for everything generation trophy shit on that. Yeah, it's horrible. So then you got mono. So you made out of the girl. Yeah, it's the beginning of the struggle as well. That was the only thing. Yeah, so I don't know. So she, and maybe also, again, I guess I've always been decent as just a communicator and I can listen to people and be interested in them without necessarily trying to have an agenda per se, you know what I mean?

And so just ended up making out with her a bunch, basically. That was the careers in feeling her boobs and stuff. And that was cool. Wow. And the first kiss and feeling boobs. Yeah. And I was too nervous to try to have sex with her. It's like you got a bass hit and you stole third.

I knew you just fucking impressed me. You're round to the bassist. Just like that. You know, Doug, just reminding me that we have to do a shameless plug for our sponsor, Forcing Maddie, which reminds me what I wanted to ask you anyways, because I got a guy like you who has a supplement company. Are you dabbling in shrooms at all? Have you done any of that?

Where are you? The legal variety. Do you know? Yeah. I know. Are you familiar with like any of this stuff? Like a quarter stab, or Rishi? Oh, oh, yeah.

So, so there's Rishi in my in my green supplements. So then I thought you literally meant That's why I said the legal variety. Oh, yeah, you hear you say So yes, no, no no, Rishi is in is in my green supplement. Yeah, yeah, okay I saw Mike's face change all of a sudden like oh fuck. Where's this going? Yeah, I was I don't know I'm listening Yeah, no Rishi is the one that brings us the one that brings us, the one that brings us, it's very good for balancing the body. Right, excellent for stress. And the quarter step is the,

the quarter steps are the ones you use. Quarter steps is a, it's a fascinating one. First of all, you, you know how quarter steps grow? It's a parasitic, well, they're all parasitic, but it grows inside arthropods. And it takes over the body and they die, and then it becomes this supplement that you take. That's just real life.

A bug at the circle of life. It's fucking crazy, but in Chinese medicine, they use it for building stamina and endurance. And it wasn't that well known until, I forget which Olympic Games it was, but the Chinese swim team was kicking ass and they attributed it to courteseps, which I'm sure is totally what it, yeah, winning it absolutely. Not because of the performance. Of the performance.

We're seeing that some drugs, but it did get popularity. And when I trained in Brazilian Jiu-Jitsu, it was popular in the Jitsu crowd for stamina. So I've taken courteseps for weight training. And I don't notice it unless I'm doing long weight training sessions that are very taxing. Kind of like beta-alignin in that sense. Yeah, somewhat, yeah, somewhat.

You know, beta-alignin's an interesting one too. Not a lot in strength, but definitely more for the stamina time stuff. Yeah, and get the tingles. And it also may help with lean mass, there's some evidence that in a similar way as creatine, but it's not quite established. It hasn't been observed, hasn't not quite fully understood, hasn't been rejected.

Yeah, so I guess what's the current theory behind the way it works, just that it raises karnasine and the blood and just buffering lactic acid or muscle waste. You know what I always wonder about that is, we do all these things to improve recovery and buffer lactic acid. And are we blending the signals that actually make muscles grow sometimes? You ever wonder that? Because I've seen some science with like cold dips

and ice therapy, which will actually... Bring down information and stuff, but like slow down muscle adaptation and protein synthesis. So similar to like, you know, if you were to take a bunch of items and see after you train every day, like post workout, you know, three times,

I'd even see like probably, you know, if we're being picky from a muscle hypertrophy spectrum, like yeah, probably not a good idea. No, and then there's, was a racodonic acid, that was a popular supplement for a while, which is a pro inflammatoryinflammatory fatty acid. And then people will build muscle because they're more inflamed.

I took that, do you sell that supplement? Okay, okay, so I took a... How about Tuck Shed about it? I took a racco-donic. I took it, I took a racco-donic. What a fucked up supplement. I took it and I took the dose that they told me to. Maybe I was just more sensitive to it.

And I got fucking inflammation everywhere, dude. And I joined, I'm walking down the stairs, I'm hurting. That's a lot of people's diets, very high on omega six fatty acids. I mean, that's one of the problems a lot of people have. And there's some little omega three. And there's some little omega three. And yeah, then you add, oh, let me just supplement with it.

And try to do it in this. Yeah, yeah, yeah, yeah, there we go. I wanna get huge. No, I didn't. I got fucking sore, man. I couldn't move. It was horrible. That's right.

It's a little while to recover. What are some of the supplements that you see that are getting a lot of traction and popularity that you have no desire to even touch and you don't want, regardless of what the stats and numbers are, because I know you pay attention to that. Yeah, a testosterone.

Hormone supplements on the whole, anything that claims to raise testosterone levels or balanced testosterone levels or growth hormone levels Just because there's Because they get flagged up. So that was all that way covers all the charms right basically Yeah, so arms are a drug. You know, you mean so arms they work for sure I mean, there's not a wrote a long form on the SARMS data quite a bit of research on them They're not as powerful as you know the normal anabolic obviously And the doses that people are using shut down your freaking testosterone just like anabolic still

Yes, kind of a ridiculous thing and and and also like we don't quite know I mean a lot of that you can say it with a lot of a lot of the the pro you know the muscle building drugs that people use And a lot of cases we don't know the long-term effects. Like these people are the case studies that we're gonna look at, you know, 30 years from now, I'm gonna be like, oh, well, I guess that blows up your heart. What's the other popular one right now?

Medofinal, what is it? Oh, that's just, yeah, that's been around for a long time. It's smart, but it's getting really popular right now. It works, there's no question. I mean, I haven't tried it, but there's no question. So I did try it, and I fuck, I did not like it, but there's no question. It's so I did try it And I fuck I did not like it. I actually got one of the rare side effects of it, which was Like prickly sensation on my face which can become permanent

I took it once got that effect and went off of it. Yeah, no, not never again But it is it's a wakefulness agent. It is not a Classic it is not a Neutropic they call it a Neutropic, but it's a wakefulness agent. So you can just go for 24 hours straight. They prescribe it to like fighter jet pilots and stuff like that to stay awake when they're doing their missions. And then Dave Astam was just meth, right?

I think legitimately. And that means that's what they took for reals. And then Dave Astam started talking about Medovina, like it was a great. That's what they took for reals. And then Dave Asperger started talking about mitophony, like it was a great thing. And so everybody's messing with it. Same thing with metformin, which is a diabetic. And they're talking about how it's so good for you and it's so great, but you know,

Dr. McCullough actually pointed this out and he's like, no, myocondral damage can happen from taking the stroke. So it might not be a good idea. If you want to prove insulin sensitivity, do it go with burberine instead of metformin. I mean, those research that shows it's just as effective as metformin, but... Natural. Yeah.

Yeah, exactly. Natural route seems to be the better route, usually. Yeah, not always. Yeah, sure. I'm just saying, like, I mean, I gave you know, a medical condition, but if you want to improve, that's something that we've actually tried to work into a supplement. We wanted to put it in a post workout, actually, because you know, if you eat a bunch of food, it'd be a good time to have into a supplement. We wanted to put it in a post workout actually because, you know, if you had a bunch of food, it'd be a good time to have more insulin sensitivity. But the theory is what shuttle more glycogen to muscles in amino acids. Yeah, exactly. And but it just tastes horrible. It tastes like puke, like actually, it makes

whatever you put into it tastes like puke. Like you puke in your mouth. That's what it tastes. We tried and we gave up. So it had to be a pill, I don't know what that pill would be. It's one of those things, one of the substance on a list of, it would be cool if we could fit this into something and not have a taste like puked. You know what's, since we're talking about more exotic supplements, here's a category of supplements

that I find absolutely fascinating. And I dabbled with them in the past. And these are the E ectesterone chemicals. Ectesterones are insect hormones, but you also find them in plants, and we're not quite sure how they work in humans, but there's some pretty compelling evidence from the Soviet Union, who did a lot of studies on them,

showing that they're quite effective at increasing muscle-prontine synthesis. In fact, they compared it head-to-head against dianna ball and found it to be just as effective, which I was very skeptical with. I've taken Ecti sterone in the research. I've taken it in the past, and if you find a good quality source,

there's actually some pretty decent effects, but it almost feels angrigenic in nature, but apparently has no effect on the hormones. So I know it all sounds too good to be true. I'm not selling out of it anything, decent effects, but it almost feels angrigenic in nature, but apparently has no effect on the hormones. I know it all sounds too good to be true. I'm not selling out of it anything, but for those who are listening, if you're really into that kind of stuff, look them up. Like, ectosterone, then there's like terchesterone.

If there's different types of these ectosteroids, they're kind of plant steroids or insect steroids that have an interesting effect on the body. Fastening stuff. I love that. It's like Arcona, like esoteric, secret, secret, secret. Well, you had to journey to the end of the earth to find the,

secret moment. The pulling from the, yeah. Yeah, totally. Well, I want you to know, Mike, that this is the highest honor that we could possibly give you is what we're about to dive into right now, because we've had,... Mastag blessed. Right.

We've done hundreds of guests now by all the shows we've done and we do not let anybody... You're in the circle. You are in the... You are in the... I don't know how you did this. You got yourself in the tightest part of the circle. Which... Right. You are a part of the luminati now.

We would not just let any mother fucks her robe later. Answer questions. You didn't have to from our listeners and fans because we don't want people, you know, we'll interview any almost anybody just to hear what they have to say, but we would not just let anybody come in here and chime in on their opinion on this stuff. So we are about to kick this qual off. Doug, could you get us a bird? This quas brought to you by Organify.

For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge. Try Organify totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code mine pump for 20% off at checkout. So the first question is from happy, healthy, and free. I see people do tons of volume for one exercise, but I prefer to do less with more exercises. In other words, lots of sets of one exercise or less sets, but more exercises. Assuming the total volume is equal, what are the pros and cons of each?

Well, right away, the con that comes to me is that part of the adaptation process is our body starting to figure out or get good at a movement or a type of exercise. So, if I just did one set of squats and then one set of leg press and then one set of lunges, well, yeah, I could still build muscle. Yeah, it could be good still, but part of us building more muscle would be allowing our body to get really good at that one movement. But to a point, right? Because then you don't want to get so good that all you ever do is squat. So let's say it's now two months, I've been just squatting. Well, then, yeah, the person who's varying it

through all those movements would benefit, right? Yeah, in that case of just squatting, I mean, depends. I know if I were to do that, just because my quads tend to be just dominant and also perpetually tight, even though I do yoga and stretching, getting massage and everything. I mean, they're not like really bad. But if I were to just to squat and not do any sort of hamstring

isolated or more hamstring-centric movements, that would get worse, for example. Because I mean, the squat, obviously, it's not just a hamstring or a quad movement, but it's more quads than hamstrings. Right. I would say, so here's the pros and cons of doing lots of one exercise. So when you do lots of sets of one exercise, you're going to get a lot of CNS adaptation. And that's a very important part of just overall adaptation for the body, especially for muscle adaptation. Meaning you're going to get good at it, right? You're going to get really good at it.

Your central nervous system is going to fire really well. You're going to become excellent at the skill of that exercise, which then will translate into getting more out of that exercise. which then will translate into getting more out of that exercise. So that's one of some of the pros. Some of the cons are, if you wanna develop muscle imbalances, that's a great way to do it. Your body gets, you know, you get what you train.

So you'll get really good, again, we're using squats as an example. If you can get fucking excellent at a squat, and there'll be some carryover, especially in exercise like squats, there's lots of carryover to other exercises, but not a ton of carryover. So if I add a hundred pounds at a squat, and there'd be some carryover, especially in exercise like squats. There's lots of carryover to other exercises, but not a ton of carryover. So if I add a hundred pounds to my squat,

and that's all I ever do, now when I do a split stance position, like a Bulgarian squat or a lunge, all of a sudden I'm unstable. My pelvis is rotated a little differently because of the positioning, even though that front leg is essentially doing the same movement as it would be in a squat, I'm not nearly as strong, not nearly as functional.

So there's some of the cons. When you're doing different exercises, some of the pros are you get a lot of variety of different movements. You get to do all these different exercises so your body gets to adapt in different ways. But some of the cons are you don't get to get really fucking good at one thing. That's why we phase, you know, and we did that a lot in our programs for that specific reason because you want to be able to get good

at a movement like a squat and be able to assess, you know, your progress with that, you know, with the metrics of, okay, now I'm adding this much load to this exercise and I'm improving strength wise, but also I'm not locking myself into that one specific skill where I have to express myself in all these different ranges of motion and movement in order to be, you know, complete and it all feeds back to that and it helps improve the overall. So there are periods where we do have to focus though on that specific movement. Yeah, there's two, there's two

approaches you can have with this, the way I look at it is you can kind of find a happy medium, which is what a lot of people I think they do. They'll find the right amount of sets for certain exercises and then add some variety. And then there's another option that's a lot of fun. And that's to play with both of these extremes, where I do three or four weeks where I pick a few exercises, and I get really, really good at them and just maximize those. And then I pick a few weeks where there's a lot of variety and I'm training much more like a bodybuilder where I'm going and hitting different angles and really paying attention to how my body responds to each particular one. But I mean if you look at athletes, for example, strength athletes are

much more in the former of doing more sets of single exercises and bodybuilders tend to be more in the latter. In fact, even bodybuilders like Doreen Yates who was a big intensity guy. So he was not a huge volume guy. He would do maybe six or seven total sets for a body part, which if you know body building,

professional body building, that's not very much at all. It's like a warm up. But he was doing six or seven exercises. So he'd take one set of each of these exercises and take it to absolute failure and beyond. Adam, you probably have, I was the most experienced of either extreme. I'm just gonna say that I've lived in both extremes

and I think that's what you have to be careful of. You have to be careful of the extreme of each side. Either the person A, which I was like, where I used to pride myself and I've said this in the podcast before of no workouts ever the same. I used to come to the gym and every workout, I never-

Confused the fuck. Yeah, it was the muscle confusion like mentality. That was literally how I trained myself in my late teens, early 20s. And some of the pros of that was, I didn't deal with any real imbalances, like I good stability. I was strong, but not really strong.

I had built some decimusso, but not nowhere near where I am now. So that was kind of the drawback of it. The other side, then I went to the other extreme. So then I also, and I get introduced to, to you know the importance of barbell back squats and deadlifting and overhead pressing and it was like Holy shit boom my body starts to explode and then I get married to those movements And that's all I'm doing and then also in all these in balances start now Then I start dealing with joint pain and issues that I never dealt with

before and so they both have their pros, they both have their cons. I think where it gets the most dangerous or the least benefits is when you get married to one way or the other way when you wanna have a little bit of both, right? I think that's, yeah. I mean, the perfect world, of course,

this is how we encourage people is to phase, you know, three to four week type phases where you're phasing in and out. So your body does get some time to adapt, but then you don't get stuck where you get in this kind of, like, just hammer, recover, hammer, recover. Yeah, the way I like to look at it is if you're in a strength phase, you're probably better off doing less exercises with more sets, per exercise. So if I'm in like a phase one of, like, maps and a ball, like, that's kind of what it looks like. Once you move into more of the hypertrophy,

or even the circle plasmic hypertrophy, type workouts where you're trying to get a maximum pump, then it's not, learning the skill of the exercise isn't as important as getting the feeling in the muscle and getting the pump, right? So now I'm doing all these different exercises and doing a few sets or two sets of each particular one. How do you typically train yourself? Are you somewhere in the middle?

Yeah, so I mean, this has really just been for years now. I stick to, like, I do squat variations. So I like to, some weeks, three or four weeks, I'll do front squats and then I'll do back squats and then I'll do split squats. I've been in quite a few, quite a bit of split squatting recently just because I hadn't for a while. And so funny we're all now. I know. I saw you on Instagram after we had already booked you coming out here and I was like, oh, that's so funny

that we're all just in on it right now. I'm on it. I'm going to do some here. I'm on my own. Yeah, front squats are next on a list. Yeah, yeah, front squats are paying the acid first. Oh, my God. Literally. Yeah, yeah, front squats are pain in the acid first. Oh, yeah, I literally, yeah, yeah, actually. Humbling, too, if you're going from a lot of back squatting

to front squatting. So, and I do, I deadlift every week as well. So I like to, I like trap bar, I'll do trap bar for three or four weeks, and then just conventional. I like conventional more than Sumo. Sumo doesn't feel good to me. I don't like it. It's just the, I guess, prior to the biomechanics. I feel more comfortable with conventional. So I stick with conventional. And so I kind of like a base. I'll do some bench pressing every week and some overhead pressing. So I have my base lifts

and then I'll work in additional accessory work and that's where I'll put more variety in. But I'm usually sticking to three or four weeks or so as I'm doing even the same accessory and then I'll change usually the base movement and then work in different accessories. How long does that usually take before you make that switch? I mean, you know your body so well, so it sounds like it's a bit of intuitive process. Yeah, I mean, again, it comes out to, I would say every month, the most I'll go

without making a change is two months, usually. And again, I mean, I'm in a place where I'm trying to, I'm trying to, I would say maintain, but I want always, I mean, things are always getting better or worse, right? There is no, everything. Nothing stagnates. Exactly, things are always getting better or worse, right? There is no, everything. Nothing stagnant or so to say. Like everything around us is decaying, right?

So it's the same with us unless we're moving in the opposite direction. So I always am wanting to improve, improve my performance a little bit. I know that I can gain a bit more muscle. I'm not trying to like program specifically for that, or even diet specifically for that. But I'm increasing volume on like I'd like some more shoulders.

So I'm doing more side raises in particular. And in doing that a couple of times a week and calves, I will not give up on them. Scott, I've you done a collusion training for your calves yet? No, actually, it's in here. Oh, man, you introduced yourself yet. Yeah, yeah, yeah. Mark, you were a guaranteed gain, at least a quarter inch on your calves. Made an assholes. And a very short, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, Mark, you were a guaranteed gain, at least a quarter inch on your cash.

Made an asshole. And a very short one, some vaning. I'm sold. At least again. Adam gained like three or four new gains. He didn't. It was impressive. I can't get any size,

just get more fucking vanes. Give us, give us, give us, I got the next question. Give me the next question. All right, so the next question is from, what is a Jennifer Marie underscore Hansen? What are some strength exercises to focus on to avoid IT band issues? Now I picked this because we just shot a YouTube series of dressings and I don't remember what prompted that. Do you guys remember what question?

It was another question on the Q&A was it related to it? Yeah, they were they were talking about it band and foam rolling head didn't help or something like that hard right? Yeah, that's a good that's a good that's a good topic there. I mean what do you mean that foam that's hard to get anywhere with the foam roller because it's I mean it's it's a pain in the ass to try to I mean I've tried I don't know if you've tried. I haven't gotten anywhere personally with foam rolling, I mean, IT band, and I've spoken to some smart people, some sports doctors that were also like, you know, it's probably not very productive to- It's not, you're basically banding,

you're not addressing the root cause. And I've dealt with tight IT band issues. Supercomment, especially an athlete, especially a hockey player. I mean, for sure, that's a basketball player IT is like and forever

All I did was foam roll and it was it was just like that became like my routine Like I'd had to foam roll the IT before I worked out and if I didn't want to hurt That's what I had to do. I've done the same thing. I've never got barbell. I'd go on the Smith machine. Oh And get in there. Yeah, I mean just cuz yeah, yeah, no, so I've never got- I've never got- I've never got- I've never got- I've never got- I've never got- I've never got- I've never got- I've never got- I've never got-

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I've never got- I've never got- I've never got- I've never got- I've never got- I've never which will alleviate pain, but if you don't fix the root problem, then it goes back to its default pattern and you never really address the issue. So, yeah, so it's like if almost always the root cause had up towards the hip. It's very much so. So here's a good analogy. It's like having a very tight trap, like tight neck, and people massage your neck, and then it feels better because they work their knots out. And then it gets tight again, and people have to keep massaging it.

Instead of realizing that the reason why you've got those knots and your traps in the first place, is because you're not able to depress and retract your scapular well so that your upper trapezius muscles are overactive. So if you don't fix that problem, you have to get massaged all the time, and that's what happens with foam rolling.

So with IT band issues, like Adam was saying, move up the body, it's much more commonly an issue with the hips, although it can be initial examples. Yeah, mobilize the hips but work on lateral strength. When you have that weakness in lateral strength, when you don't abduck very well, it's causing the, you know, it's a tensor fascia latte and the glutes to operate with dysfunction, which attaches to this massive fascia called the Iliotibial band. And that attaches around the knee and around the shin. And now you've got problems. Did you guys, again, this is where we're...

It's all sagittal problems. Yeah, exactly, sagittal planes. So we're always talking about like improving skills, but we really need to include this frontal plane movement into the mix. Otherwise, we run into this problem over and over again. Did you guys, were you guys able to listen to Dr. Schall and I when we were shooting this video?

No, I wasn't. So we got into some great discussion actually on the video and you guys talked exactly specifically about that? Yeah, exactly this. And he actually enlightened me on something that I thought was, is a good point to make since this is a question. Like, because the question is, what are some strength exercises to focus on the IT banishes?

Well, if you're having IT banishes, it's probably the, your hip is not very mobile, you're not very well connected to all these muscles that are responsible for moving it all the way around. So it isn't really a strength issue here. It's more of like a, you know, pelvic stabilization type of issue that's going on. So the emphasis should be placed on the stabilizing and mobilizing and not so much the building of the strengthening. So, and what I mean by that is I was showing him how what a difference the Bulgarian split squat

had made for me, right? Totally. And so he was like, okay, we'll also keep this in mind though. So instead of you thinking, progress as you're getting stronger, because I told him how, oh man, when I first did it, I was shaking like a leaf with just my body weight, right? And then I progressed 20 pound dumbbell, 60 pound dumbbell, now I'm up to like 80 pound dumbbells. He goes, well, instead of progressing up with weight,

because you're not trying to really address a strength issue there, he goes, then it's not that much different than the squatting. So what you should do is, you know, throw one dumbbell on the foot that's forward, hold it on just that one side because that's going to challenge you more stabilization in that deep range of motion. And since we're trying to get more of that out of what you're doing, then building strength. Because you're really, you're still not going to build more from that out of what you're doing than building strength. Because you're really, you're still not gonna build more from that Bulgarian squad

than you would from putting 400 pounds on your back, on a barbell squad. It's also balanced in stabilization, like say you're doing like a lateral step up to balance. Yeah. Right, but it's strength, but like offsetting it. Offsetting on, yeah, you literally with it with a weight.

Right, because then you're gonna get that, like you said, the frontal plane stabilization involved in that while you're going up there and you're doing it. So instead of doing a step up to a balance and then continuing to progress the load, challenge the load more, yeah, more so, and especially with from that, the lateral movement from side to side. Yeah. Something to consider too, whenever we're talking about pain in the body is

when the pain is gone, that does're talking about pain in the body, is when the pain is gone, that does not mean you've solved the problem. What it means is you've worked on the problem enough to make the pain go away, but there's still an issue there. So continue to work on this particular issue. Because I fell into this trap many times where I'd have pain in my shoulder or pain in my back or whatever. I'd do the right corrective exercises till the pain goes away.

Yeah, boom, right back to where I was before. I hit it hard again. Yeah, have you experienced that before? Absolutely. Yeah, I was running into some biceps tendonitis from that in the end, I mean, it was just like that was just a symptom of, you know, three previous causes basically. And so, you know, I was working with actually this sports doctor, I was talking about that, I wanna do this mobility course

with that guy, I mean, super, super bright. And so, in the end, one of the root causes was my pec minor, in particular, my pec on the right side. And I think back, I've actually probably had this problem for a long time, was just tighter than usual, like tighter on my left, which would pull my collarbone a little bit down, right? So it shouldn't be a little bit lower than it should. We're talking about very small, not actually millimeters, but which then prevented it from

you know, it's kind of like worse like a lock and key. So it prevented a proper range motion on my collarbone. So that was causing instability, especially on my pressing. And my serratus also wasn't on my right side firing properly, which then it was putting more stress on my rotator cuff on the right side. So it was just very interesting to have him walk me through and be able to demonstrate it like, all right, through muscle testing, but not like, bro science, how many pills do you take?

One, two, three, four, five, like, you know, like I see a cariboractyl, like, no, how many bottles of standard process do you need? Let's muscle test it. Oh, you need 20. But no, like, hey, can you keep your arm here? You know what I mean? Like, see on this side, yeah, and then put me in a position and this side is just nothing and then it'd be like, okay, now watch, this is because of this.

And if I put this muscle here in this position, oh, now it locks and there's, I'm totally stable. So he's able to demonstrate that to me and to me. And working with him, I made more progress addressing the root, says, than I had previously. Anything that I had done foam rolling stretching, massaging mobility, ART, you name it. Yes, I could bring inflammation down and get it to where it's functional again, but because there was an underlying structural issue, that, it was more muscular than, but it was affecting the skeleton, you know.

And it takes, and people don't realize this, it takes a long time to change your recruitment patterning, especially if that was your old patterning that you've been having for so long. And I had to do corrective exercises like, for a while, like band stuff, just for recruiting the serratists like this and in weird positions and stuff.

It takes a long time and you probably couldn't go heavy for a long time. Not that you couldn't because you couldn't do it. I just chose not to. Yeah, because as soon as you go heavy, you got your body reverts back to its old patterning. So that's always a good sign to of a good PT or a good Cairo or whatever you're working with when they break down the communication process and show you how it's broken down. Yeah, because to guys like us that understand the body, I mean, when we found Dr. Schall and Dr. Brink, that's how I knew we were dealing with guys that knew their

shit was, you know, I had actually a very similar issue. And, you know, he took my arm, put it in a certain position and said, now fight against him, just, just nothing. It was like, holy shit, when you showed me that, it was like, obviously, there's a breakdown somewhere. And then show you the quick fix. I don't know. So like, see now, look, if I put this somewhere with my collarbone, so you showed, you know, in a certain position, I don't remember exactly what it was, but completely weak.

No, couldn't resist at all. And then he just said, that's because you're collarbone. Here's where it should be. And just press on it. It's like, well, isn't even enough pressure to be painful. It was just, this is where your collarbone should be. And then up perfectly, like, do you know what I mean? And I know the audience is listening right now.

We totally detoured talking about your bicep and your peck right now, but it's all the same thing. This is, this person has got the similar issue going on in the hips right now and your answer is just to keep rolling it. Just like your answer in the past would probably be massaging it out or doing flossing or doing all these different works, ART.

You need to hone in on these good patterns, these recruitment patterns that are ideal for you. So some good basic exercises that help a lot of people with IT bandages. This YouTube series is so it's a three part thing and shallow duck, shallow goes over how he warms up before he gets into squatting. That was one of the movements that I said, but there's two other ones that he incorporates. So then the show notes will make sure to link to the vehicle.

So next question, it's Chris Stax. What do you think about the band craze? Is there a craze of bands? I've seen it, I guess it's a thing. I've seen on Instagram girls, we're like, does that we're talking about? That's what he's doing. That's what he's doing. Like, is you do every, do everything with bands around your...

He's talking about both, right? He's talking, he asked a question, he referenced both those things. Like, loot training is like the thing now. It is, it is extremely popular right now for... Apparently, if you tie a band around your knees, anything you do activates the glutes now. Yeah, yeah, buy my bands.

So, yeah. Boogie bands.com. Yeah. So that is one of them, and then the other craze right now is the manipulating of the strength curve By putting the bands on all the hammer strength machines and then turning sideways and shit and doing weird stuff on it So yeah, those are the two big craze is the famous. What do we think about them? You know What what's what's tough is you know? How do I how do I answer this question,

not sound like a hater, because I know people, oh, it's working for me. You bands properly and they're fucking awesome. And how many people use the problem? Well, and they're, and there's some, there's some bit of science to support some of this stuff. Now, what I see in the gym, I would say a, probably 90% of the people using it have no fucking clue what they're doing and they're just emulating what they saw somebody else do on Instagram. And then for that reason, it's silly. If you know what you're doing with the bands

and the purpose and you have an idea behind it, and the answer shouldn't be, I'm just trying to work my glutes more because that to me is silly because there's an exercise over there called a barbell back squat you can do that's gonna do a shit ton more than wrapping that band around your knees and doing these pumping frog squats. And a lot of people don't know how to use them properly.

Like I had a years ago I had a trainer who worked for me and I saw him doing an assessment with a lady who was a new trainer and when she did a squat and this is not as common as knees going in but sometimes you see this with women where her knees would come out real wide. So she wasn't very balanced. And so what this trainer does, and I'm watching, I'm like, okay, let's see what he does. So he goes over and grabs a thick resistance band and puts it around her knees to keep her knees from going out. So she's doing a bunch of sets of this and I'm like, ah fuck, all right.

So I wait till she leaves or would I go up to him, like why did you put a band around her knees? He goes, oh well, first off, I want to hit her glutes. And second off, it's to keep her knees from going out. And I said, okay, you do realize that, all you're doing is creating resistance for her to push her knees out. You're just gonna make her fucking,

that when you take that band off. They're gonna be so much stronger pushing out now. What you should have done is like a medicine ball and have a squeeze out between her knees. So opposite. Yeah, so what you're gonna see with bands, especially this putting bands around my knees, all the time type of stuff,

is you're gonna see people create imbalances. Because if I'm constantly fighting that outward, that pressure that's pushing my knees in and I'm constantly trying to push them out while I do constantly fighting that outward, you know, that pressure that's pushing my knees in, and I'm constantly trying to push them out while I do every damn leg exercise, I'm gonna create a hip imbalance where my legs wanna push all the time. And then I'm gonna have an imbalance

between my abductors and my adductors, which is gonna cause problems with my pelvic. Well, let's talk about why it works because of what the band, okay, when you push your knees out, you're glute-mead, right? So you have your medias from in this maximus of your glute and the medias is responsible for pushing those knees out.

So that's why you feel that. So it's just like doing the good girl bad girl machine. When you do that, of course, you feel it there, but there's so many other movements that really do bad girls. And the girls that I see doing this, okay? And that's why I said, if you're doing it with the right intention or purpose, and I get it, but the girls I see doing it are never the girls that are also barbell back squatting, Bulgarian squatting, front squatting, doing these bad ass

movements that really will build the ass. They're always the ones that are doing these bodyweight jump lunges and doing like the side lateral kicks and the on your knees, you know, butt kicks and fire hydrants and, you know, doing 50 repetitions with no rest and circuits, you know, like these are the people that I see doing that. That's where this is just, it's ridiculous. It's a waste of time. It's a waste of time.

And that same girl who's trying to build her ass would benefit way more by doing some really good squat variations or better deadlift variations is going to build their ass would benefit way more by doing some really good squat variations or better deadlift variations is going to build that ass than doing that. And then to address the guys that are following fucking Joey Swall and wrapping bands around hammer strengths and then turning sideways. Does it change the strength curve? Yeah. Okay.

So is that if you always train that machine all the time and then now you change the strength curve? Yeah, okay, so is that, if you always train that machine all the time and then now you change the strength curve by adding your band to it, will it create a new stimulus a little bit? Yeah, is that an inferior exercise to fucking 50 other ones you could do with dumbbells and barbells? Absolutely, you know, so to me, I see the place for that,

if you've gone through all the the major Movers if you've done all the big bang for your box, you just board. Then I want to throw a band on everything right? Yeah, I like here's what I like bands for if you're if you're focused very heavily on building strength and performance in that particular realm You're already pretty advanced. So you've kind of got a good hold on, you know, your squats, your dead lifts or whatever you're trying to build strength on. Then bands become an effective and very convenient tool

because now I can attach bands to my barbell, anchorum, and now when I'm doing a squat, I'm gonna overload the top of the rep and have less resistance to the bottom, which is gonna follow my natural strength. And they do produce amazing strength benefits. Well, you can get adapted to a little bit heavier weight and kind of challenge yourself that way.

So at least you can feel the weight and go through the movement of it. But now you have a little bit of that help. Well, how do we all use bands? I know we all do. Everybody use bands in here. Mike, how do you use use bands? I know we all do. I do. Everybody use bands in here. Mike, how do you use bands?

Do you ever use bands? And how do you use them? Oh, so you don't even use them. See, if I'm going to use them, I'm going to use them either one on our trigger days when I'm traveling and I just need it in a hotel room. And so I want to get a little workout like that. I'll use them like that. Or I'll use bands like you, like different resistance with squatting and deadlifting, right?

I'll take a... I'll also use them for more explosive type movements of my... Yeah, we did a video on the, with the kettlebell. Mm-hmm. Yeah, we did a kettlebell YouTube video where he did it with a band for explosive power. So that way, because I mean, if speed, you know, that speed, that acceleration is really my goal, like my focus adaptation for that period, like they're great for that because, you know,

it's somewhat of a controlled resistance if you set it up right and you have the right type of movements where you can be explosive. No, that makes total, for sport specific reasons, I could totally see using it for that also. Again, I could see someone like the Verdamax. I could see exactly, I could see an athlete tying bands their chains down and then explosives quats and doing things like that. That makes sense to me.

The craze of finding that program didn't a lot of strength training program. Right. Right. That makes that makes a lot of sense. But the craze that I see, the people that I Speed like, you know, you know, these are these are, you know, you have a purpose behind why you're doing it. It's not I'm using these bands to, you know, these are, these are, you know, you have a purpose behind why you're doing it. It's not, I'm using these bands to, you know, build my body. It's just, it's a tool and what happens when a tool gets kind of popular is then it becomes like the tool that everybody uses on every shiny object syndrome. Yeah, yeah. Yeah, and it loses its value. One thing that I like about bands quite a bit is that they don't seem to, and this is purely anecdote, but there's my own experience training myself and then training lots of other people, they don't seem to create as much muscle damage even at high intensities. Now, which is why they suck for building muscle, right?

They suck on, right, for that purpose. They suck for building muscle by themselves. Yeah, that's right. It's always better. But you can add them to a routine with lots of weights where you want to send another muscle building signal, but you're also limited by recovery and you don add them to a routine with lots of weights where you wanna send another muscle building signal, but you're also limited by recovery and you don't wanna damage anymore.

Now you do bands. So this is how we promote people use trigger sessions is like they do their heavy foundational workouts and then on the days in between, you add volume and frequency with bands. You're not creating more damage, but you're still sending a small muscle building signal. So it's like turbo-dynamic. I could really appreciate how we did this. You talked about, you know not creating more damage, but you're still sending a small muscle building signal, so it's like turbo-dynamic.

I could really appreciate how we did this. You talked about, you know, possibly in the future for yourself creating some sort of an active recovery type program. We have what is what Sal's referring to as trigger sessions, which is like that. It's kind of like an active recovery where we're not trying to do a lot of damage there.

We're just trying to send a signal. Adding to the volume, you have a load to moderate intensity. Right, so you would appreciate that piece. But that means that to me, I mean, have purpose with it. If you're gonna do it, I just feel like I wanna talk to the girls

that are using it to build the butt. Go through your list of squat variations and deadlift variations first, and then maybe do some of this weird stuff. You know who got bands really popular back in the day You guys remember both flex not both flex. Excuse me. Yeah, not both flex, but the other one What was the other one with the with the bands? It was like a both flex, but it was I'll remember it in a Side-by-X both both flex was the one that no no there was one before that that was all over TV

And it had like these thick black resistance bands on it. I'll remember it. I don't know. I remember giving the next question. Next question. This one's from John Wayne Cowboy. You interview people like Paul Chek and Joseph Mercola. How do you implement their ideologies without going off the deep end? It's you want to. It's a fine line, man. Well, first, let's share some of the... I'm sure you're familiar with Mocola, I would say. Yeah, of course. Yeah, but maybe not Paul Czech as much.

You guys mentioned it, lunch. Yeah. A bit of Azotaric. Is that what you say? Azotaric? Azotaric. You can say, Azotaric. You can say, Azotaric. Yeah, I say that with the fuck I want. As O-Taric. You can say, as O. As O. As O-Taric.

Yeah, I say that with the fuck I want. That's my, all right. That's my show, damn it. Make up words as we go. I'm asshole. Hey, Shakespeare did it. Adam's an asshole, Derek. And Eric.

Yeah, they, I think, I think if you're somebody who, like we did have some people who were offended by it that they were on the show How could you have somebody on the show that talks like this and goes that I? Absolutely love and enjoyed I'm not turned off by somebody who gets a little woo-woo. I think it's it's fine Especially when they're very intelligent both of them are fucking brilliant brilliant men and They have they're little different as far as, or actually a lot different. I mean, Paul gets a little more spiritual.

And I- You can definitely go that way. Yeah, it's tough to ask him a very... It's like he's bored answering it like regularly. Right, you can't add, he has to go to the cosmos and then come back. Right, like, I mean, see if you're still there. We always tell people this, right?

We're always, you know, preaching that before you do any of these things, you need to work on your relationship with yourself, your relationship with the exercise and your relationship with food. Like those are our big three, right? It's like we're always telling people, like before you're trying to conquer the world and win a race or build all this muscle and get on stage

or do these things like first work on those three things and then the rest will follow and it'd be amazing, you'd be amazed by how easy it is when you do it in that order. Well, people like Paul Check, I feel like if you ask them a basic question about, they go even deeper of like, okay, well, you need to understand the meaning of life first before you even think about a bicep curl.

So, I think that's where people get kind of scared. So, you know, when people say the deep end, I mean, I want to be clear with this. There's some implications in that question. Yeah, they're implying that there's some bolt, there's a lot of bullshit and some of the stuff that they say. And I'll say this much about, let's start with Paul Check. Paul Check, in my opinion, is he's clearly the Godfather of the wellness industry. So here's a man that was talking about

gut health before anybody knew what that meant. He was using physics. And he probably called it quack for it. He was, he was, he's been, Paul Check has been hammered and called names since he first came out. And all the stuff that he talked about when he first came out is all now stuff that he talked about when he first came out is all now it's all mainstream now like

Physiobull training instability type training functional training Paul check was doing that in the cable cables people were making People were making fun of them for that kind of stuff gut health You know how your emotions affect things like your appetite and pain and function people were making fun of them for that that kind of stuff that your appetite and pain and function. People were making fun of them for that kind of stuff. He's a man that, you know, he definitely can go on the spiritual side and then he can go deadlift, you know, 500 pounds or whatever. So he kind of walks the walk.

So when somebody like Paul Chek says something that sounds crazy to me, I don't ever take anything for face value by the way. I want to be very clear, like, I don't care who it is. They could, you know, float from down from the sky and, you know, shoot laser beams and I'll still want. That's a hologram.

Yeah, I'll still be skeptical of what they say. However, with someone with a reputation like Paul Chek who has had, you know, throughout all these through the decades has been true on so many different things or been accurate I should say on so many different things. I'll be open minded and see if I can understand it in a different way. And what I mean by that is sometimes people will explain things in ways that prevents you

from being open-minded to learning them. And I'll give you an example of what I'm talking about. When we talk about acupuncture or Chinese medicine, Chinese medicine will use terminology like your Chi or your meridians or flow of energy throughout the body. And if you're a Western medicine or science kind of person, right off the bat, you can be like, you're bullshit, that's bullshit because there's no such thing as Chi and there's no such thing as meridians. But the problem with that kind of thinking is, you're throwing the baby with the bathwater out.

Perhaps there is something that is coming from Acupuncture that's effective, and there's a way that we can explain it through Western science. I mean, there is. I'm pretty good. And there is. Talking about it, you've read about it, so.

And there are absolutely is. It's not chi, it's not meridians, as they would explain it, and that's the way they explained it. So that's what I do when I listen to some of these people. Which is actually kind of mind blowing that people had figured that stuff out, thousand. Isn't it fucking crazy?

That's what's really fascinating. You listen to that. I actually have. Can I just say this right now? And you're, and you're, and you're, and you're, and you're, and you're, and you're, and you're, and Mike, and Mike, I know you're,

you're a big nerd like I am. Like how crazy is it that all of this ancient knowledge that we've known about, that, that people have passed the, you know, thousands and thousands of years on nutrition and health and herbs and all of that stuff. How crazy is it that it's a lot of it is getting proven true now? It's fucking wild, right? Like something that blew my mind a lot, and I know I'm going off on a tangent, but it's

kind of along the lines that we're talking about here. You know, when they discovered that the, that the, what is the, the gland in the middle of brain? Now I can't remember. Third eye. Not the pituitary, but the, the, looks like a pine cone. Penial gland. Penial gland.

Penial gland. Yeah, thank you. The pineal gland. Just make up words. Let's have a different time. So pineal. Yeah. The, the pineal gland produces,

naturally produces dimethyl triptripped amine in the brain, which is the one of the known as one of the world's strongest hallucinogens, is probably what happens when you're at near death or maybe even when you dream. But ancient philosophers were talking about the pineal gland, like it was the third eye. Like how the fuck did they know some of this stuff?

So it's very, very interesting Things from some of this ancient knowledge so Anyway going back to Paul check and doctrine of cola I'd have a high affinity for the pino gland It it does and so a lot of people will say it calcifies the pinochland I'm not quite sure if the science supports it, but yeah exactly who knows but Dr. Mccola is another individual who was laughed at for a long time He was laughed at for a long time. He was laughed at when he said dietary cholesterol is not a problem. And saturated fat is not a problem.

Well, now we know that he's a lot of what he's saying is quite accurate in those particular cases. Well, and they're laughing at him right now because he sleeps in a fucking cage. And he talks on his cell phone on a selfie stick, but you know, I don't know after talking to him now I'm scared to death. any talks on his cell phone on a selfie stick, but, you know, I don't know after talking to him, now I'm scared to death. It makes me more paranoid. Absolutely. So how do we implement their ideologies? I don't implement every ideology. I don't think any of us implement every ideology.

I mean, I think ideologies are the wrong word. I think we implement ideas. I mean, ideology implies that you're buying in the whole sale and everything that someone says is you do, right? I mean, that's kind of the, that's what comes along with ideology, right? So I think it's more implementing ideas. So as you start to dig deep into things,

Mike, how do you decide like, okay, this is something I'm gonna implement? This is something I'm not. I mean, I guess over the years, and this has come from just reading a lot and as a consequence of writing a lot, right? So if I'm gonna write about things, I'm gonna go research about it.

And so I guess maybe developed enough general knowledge, I think to have pretty good instincts on what seems to make sense and what doesn't, but I'm pretty open-minded as a person, so I'm willing to try a lot of things, actually, if they can make, they make sense. And I think that especially where there's areas where, I mean, it's something I always try personally

to keep in mind is how little I know. Like, and, you know, I almost at the point where it creates like an imposter syndrome, you know what I mean? And, but I'd rather be on that end of the spectrum than I'd rather be that than a donning Kruger person who just thinks that I'm a fucking genius and everything, you know what I mean? And then I'm actually just dumb and don't know anything. I think that's a great level of awareness is to start to realize that you don't know. So you know, you just don't know.

I think like an order of operation. I mean, I feel like we, and even with these guys, like there's enough research and studies around the stuff, the ideas that they share and they talk about and if they're sharing something that something that maybe I like for example like this last year or two I have put a lot of effort into improving my sleep and because the research is there to show like I mean It's a good idea right getting better sleep and poor improves so much. Well, it has worked really well for you. Brain FM has been huge for me. Turning off my... Masterbating before bad.

No, turning off my electronics by seven. So no more screens, trying to get the lights out, do candle or whatever. Okay. Those have been some of the things. And the ones where I was bad, the phone was the big one because I'm the type of person So even even with like whatever the I mean, I think I I don't have a built-in like they have a flux thing

They have so mine what it's called. I have mine's mines. I'll auto on that So as soon as it hits seven o'clock it goes that in case I do Sure, look at my phone or you try to just cut it out Yeah, I try and make a habit of you know, and that's carried over and do other things too, like that's improved my relationship. Because, you know, from seven to 10 pm, it's definitely my time with Katrina, and that's where we are conversing

and spending time together. So it's improved that, it's improved sleep. What else have I did? The brain FM. Or do you say caffeine intake? Was that a thing? So I can't do caffeine beyond about three o'clock or so. So I'm allowed to do it before that.

We also talk a lot about caffeine and cycling it on and off, which I'm definitely a fan of that. If I find myself going for another cup of coffee because I'm not feeling the one before, that's the same. I didn't want to, I just want no caffeine for a week. That's exactly what we do reset. And I keep my intake. I mean, these days, I really actually

have one cappuccino a day and it's not for So much even the caffeine I just like having cappuccino I'm normally a I drink I drink a cup. I use yeah, I mean I have it the office I drink a cup on the way over here and then I normally have one of the small cups of our own stuff that we have inside Because we have the chimera in there, But yeah, absolutely. Those things make a difference. What else have I really told you? Making the bedroom cold, you bring it down to like six months. Well, I'm already like a pole over there. So, yeah, I sleep naked. My room has to be like a pole. I like it's freezing.

I can't do this. I like a cold. I can't do the fully naked thing in bed. I cannot sleep. I have to have at least. It's normally a chick problem. No, I sleep. I sleep. Chicks have to have at least. It's normally a chick problem. No, I sleep. I sleep. Chicks have a problem with that. They don't really have to be in there like one Z and she like that. No, no, no, no, I don't need a one Z. I just need my underwear, dude.

And you've seen my underwear some basically. That's crazy. You don't like sleeping naked? No, because then things move around and stuff. That's why it's all so dangerous. It's just too, you know what I mean? Because I'm used to things being tucked in. I don't want, everywhere, you know what I mean? Well,'m used to things being, you know, tucked in. I don't want, everywhere, you know what I mean?

Well, point of me saying that though is order of operation. So I feel like even some of the things that they talk about, I don't look at it like, oh, these ideologies, or I don't look at it like, this is so far out there. It's just like, okay, really, do I really need to be worrying about the positive negative energy in my water right now? If I'm eating like shit, I'm still drinking my diet soda, and I'm fucking stressed out because of work, and I'm missing my workout. You know what I'm saying? It's like, let me figure these pieces out in my life.

I get this shit put together, and then let me- The 20% that's gonna give you 80% anyway. Right. And then, you know, whatever, dabble and other things if you want that in. So that's, I mean, and I think everybody should approach listening to guys like that. I don't think you should latch onto some extreme idea that they're talking about that may be too far for you.

Well, it's probably too far because you're not ready for that. I give a lot of their areas you need to write for. And just be open minded. That doesn't mean you do accept everything, but be open minded, understand them, and maybe try to understand them in your words. I'll give you another example.

Paul check, he takes like 30 seconds before he eats a meal. He'll have the food in front of him and he does this thing where he puts his hands over the food and it looks like he's praying. And I asked him about this and he says that he asks his body if it wants this food and he asks the food if it wants to be eaten in part of his body and does this whole thing. And it sounds fucking crazy, like what are you talking about?

And as he's saying it, I'm literally catch myself thinking like, okay, well this is an idea that's kind of out there, that's not cool. And then I stop and I think to myself like, man, almost every culture in the world has some type of, you know, tradition that they do before they eat, whether it's prayer or something. Sure.

And it was just, you know what it is? It's just the form of mindfulness before you eat. And I thought to myself like, hmm, how often would I eat horrible food if I took 30 seconds to sit there and ask myself if I should be eating this food? Yeah. And so there's a lot of the benefit right there. So yeah, go ahead.

It's probably something to be said for though. I mean, like you're saying, you're even with training, like learning to listen to your body or with food and diet and stuff. I think there actually is something to that. So whether, I mean, I don't know, even with training, like learning to listen to your body or with food and diet and stuff, I think there actually is something to that. So whether, I mean, I don't know if asking the body if it wants the food, I mean, who am I to say that there isn't something to that? But I think that a lot of people, I think just in life, tend to discount their intuitions

about many things, you know what I mean? And I think that our intuitions can be a lot more powerful than we realize simply because subconsciously our mind is always working, always making associations, bringing things that aren't necessarily coming into our conscious processing mind, but can produce, changes, physiological changes even, that we can feel that we don't know why.

We don't, you know what I mean? We can't process the thought and articulate it, but it's there, and if we can ignore it, and that's fine, but. We are taught to ignore. We're taught to ignore these signals. You know, when you get a feeling, like, I don't, you know, I got a bad feeling about that guy.

So we're an energy over here. And it sounds crazy and hokey, but from a scientific standpoint, your brain is literally receiving and processing so much more information than you're aware of. You're aware of a tiny, tiny, tiny fraction of information that your brain is actually perceiving. And so when you get that weird feeling about someone, your brain is literally giving you

that weird feeling about someone. Because evolutionarily speaking, you probably acted upon it. But today in modern times, we are taught to ignore all the shit, which is totally about so disconnected to our bodies now that when I try to teach people, and our minds in that sense. Yes, and when I try to teach people,

to be intuitive with their diet, the whole first fucking three months of it is just teaching them to stop ignoring shit. You know what I mean? Oh, I guess I do have bloating. I mean, what is that? That's in a sense with Paul. So, if it's an imagined thing, or not, but there's a communication going on with his body. I mean, that's the same thing of being aware of the body.

There are communications. There are physiological communications that you can be aware of, and that are always there, I mean, whether you're paying attention or not. Right. Yep, and Dr. McCola, another one of those people. So I'm not saying look at individuals like this and take everything they say is true.

Sometimes the world's just aren't there yet. You know, sometimes the language, we're just not there yet, we're still trying to figure it out. And I think it's so shame on you, or shame on us for shaming someone who's trying to put words to something that he's obviously ahead of us on.

Well, look at Wim Hof. It's genuine, like if it's something that, yeah. Wim Hof, I mean, just like, what I respect so much about him is just that he completely tapped into that intuition and he listened to his body in such a level where he just went through the process of it to where now test me scientifically, test me

in a lab setting, can I reproduce these methods and then teach other people that that's the big thing. And show that you can. So now what, you know, through cold exposure and holding your breath. So Paul Czech was talking about this way before Wim Hof, right? He broke it down to you when you first shared that with him, right? Yeah, he was talking about how exercising the body's systems

of acclimation to temperature and how that is a system that we never train anymore. We're totally, totally atrophy in that particular sense because we're always in these air conditioned rooms that this is a part of your body. I'm sorry. Hanging out being fat. Exactly. But it's a being now. It's a part of your body that's never trained and you know like anything else you don't train it gets very weak and it affects other systems and you know understanding that the body is a whole. So it's not just focusing on one

thing because everything communicates everything and the body's a whole, so it's not just focusing on one thing because everything communicates to everything. And so there's that whole holistic approach, but you know, Dr. McCollough, he was talking about blue light exposure a long fucking time ago, and people made fun of him for that. And now everybody's like, oh, blue light exposure's not good for my time, so that's shit. And it's this new science thing,

and now he's talking about the dangers of why I find all this stuff. So we're all getting brain cancer right now. That's great, great, great. Exactly, great. That's all right, I'll just go. Here's our Jones, we need them. Check this out, go to mindpumpmedia.com. We still have 30 days of coaching,

and it's still available for free. Also, if you go to YouTube, you'll find some of the videos that we referenced in this particular episode. The channel is mindpump TV, subscribe to it, or Justin will beat you up. Yeah, I'm coming. Also, if you wanna ask us a question

that we answered in an episode like this one, the place to ask it is Instagram. Just go to Mind Pump Media page. You can also find our personal pages. I'm Mind Pump Sal, Adam is Mind Pump Adam, and Justin is Mind Pump Justin. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

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