Mind Pump: Raw Fitness Truth - 797: Fitness Rules to Break to Maximize Gains

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND We had a random episode, we actually talked about fitness in this one. For the first 35 minutes though, we talked about nicknames and how guys like to give each other terrible, terrible nicknames. We talk about Adam's testosterone. We're moving grounds. We talk about Justin's testosterone and my testosterone. We got our Everly Well testosterone test back and so we'd revealed what those numbers were. We actually got a hookup for you also.

Starting point is 00:00:44 If you want to get your hormones tested, they have food intolerance testing, they have a lot of different tests you could do at home without a doctor. You go to EverlyWell.com, enter the code MindPump, you will get 15% off any test. We also mentioned the Juve Red Lights because that also has been shown to improve hormone profile

Starting point is 00:01:03 and men and women. If you go to jove.govv.com, forward slash mind pump, you will also get a massive discount. We also talked a lot about the fitness truths that there are in fitness, but also when it's okay to break those truths. I love being a rebel.

Starting point is 00:01:22 Yeah, so for example, like we talked about like compound lifts before isolation lifts, usually true. Sometimes you gotta break it. Sometimes. What about form? Should I always be controlled or is it sometimes go fast and loose?

Starting point is 00:01:34 We talk about a lot of these types of rules and when it's okay to break them and when it may actually be beneficial to break those rules. Also, I would like to mention this month, all month long, you can get maps anywhere for half off. Now, maps anywhere is the program that is designed without fitness equipment.

Starting point is 00:01:54 All you need is bands and a stick. That's it, you can do it anywhere. You can build an incredible body with maps anywhere without a membership to a gym all over the world. But we also have multiple maps programs like our new bodybuilder program, Maps Split. We have Maps and Obolic, which is great for beginner to moderate people

Starting point is 00:02:12 trying to build muscle mass and strength. We have Maps aesthetic, which is also a bodybuilder focus program, Maps Performance, which is for athletes. And then we have bundles where we take different maps programs and combine them for particular goals and discount them like 30% off. For example, our Super Bundle is a year

Starting point is 00:02:29 of exercise programming all planned out for you. You can find all of these programs at minepumpmedia.com. Everyone's doing their homework on our interviews that are coming up this week. And I think Justin's extra excited because one of the hosts that we're interviewing does these little intro singing. Yes.

Starting point is 00:02:49 I know. Have you thought about what you're going to come with? I don't know. Are you going to surprise him? Well, that's the thing. If we're interviewing and we're doing that, I feel like I should include him. So maybe a song that's familiar,, we can kind of harmonize and set the tone. All of us? Yeah.

Starting point is 00:03:06 Do you summon from Simon and Garfunkel? I feel like that'll be a Simon and Garfunkel. Just kidding. Hello darkness my girlfriend. Oh my god, you could still make come with that. You don't know Simon and Garfunkel? No, I know who they are. Do I know any of their songs?

Starting point is 00:03:20 They're lyrics? Absolutely not. When somebody else sings it, I recognize, but I don't. I would never be able to just hear. You know who listen to Simon and Garfunkel? My mom, when she would clean the house, all the time. Dude, you know what? Like, hauling oats.

Starting point is 00:03:34 Those guys are bad motherfuckers. Yeah. Like, I totally didn't give them, like, what was that one song, Man-Eater? Dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, dude, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, I need a I kind of if a guy came up to me. Let's say I was single and I'm like Damn that girl's hot over there, and then some guy comes over and goes listen, bro. Yeah She's a man eater. I'd be like give me your number now like chow down right this second. I want to call her Because that's what I'm looking for. I'm looking for a man. I'm looking for a man eating woman Yeah, you know, I'm saying wow, you know what's Wow. You know what I was just thinking about this the other day. Probably the biggest difference between men and women

Starting point is 00:04:30 is the way we give each other nicknames. I can't think of anything that's more of a different and the way that we do sound effects. Well, no, girls give each other like cute nicknames. You guys have a story. Here's a story that if you're listening right now, guy girl, you know for sure only a guy would do this. So I go to my buddy's restaurant.

Starting point is 00:04:50 He's actually one of the owners of the Opas Greek restaurants around here. So when they first open up, right? So I show up to my friend Spiro, great guy, love him, love him to death. I used to train him and his brother, his brother George before he passed away, but good people. So I show up to the restaurant and he's taking me around and he's like he's a stereotypical, you know, Greek dude

Starting point is 00:05:09 Which is very similar to stereotypical Italian dude. Hey, what's going on? Hey, dude, man. I was sort of walking around and he goes this my this Johnny works in the bag This is Sarah. She's the front desk. You know, she works at the hostess and she's in she's introducing me to everybody And he goes and this is you know, he's staying on the names, and he goes, and this is my cook nine, and he's going through, and I'm like, nine. I'm like, you don't look German, I thought, you know, because nine's a German word, right? I'm like, why?

Starting point is 00:05:33 He's like, oh, that's not his real name. His real name is something else. I'm like, well, why do they call you nine? He goes, nine, show him why they call you nine. He lifts up his hands, and one finger's missing. Yeah. That's a typical guy. Yes. hands and one finger is missing. That's a typical guy.

Starting point is 00:05:47 Yes. And the best part about that is is nine appreciates. Yeah. A nickname like that. It's like the kid growing up with a big ass head. We call him head. Yeah. Big head. Big head.

Starting point is 00:05:58 I was nicknamed quarter in high school. That's what was the, all my friends called me quarter. What? Is I'm quarter Mexican? And it's, I love it. Oh yeah, I was bad. I was, but that was when Nick got on the stage. Yeah, man. I was ghost for a minute. Were you really? Yeah, because of my white ass skin. Yeah. Yeah. I was ghost. Yeah. Girls don't really do that. No, girls don't make fun of each other. No, I know my girl had nicknames. My girl did. I don't know what hers was in high school,

Starting point is 00:06:25 but because she played sports. So if you're an athlete, you did have some athletes. If you're a female. But it's always something good, you know what I mean? Like typically. We call her speed because she's fast. Like, guys are gonna do that. Feed.

Starting point is 00:06:37 Yeah, I mean, you know what I'm saying? I can't even come up with an example. You officially are the worst nickname ever, though, out of all of us. G-Dawl T-Dawl. You know what though? Hold on a second. Like, Dizzle.

Starting point is 00:06:48 It's stuck. It's only because you made it stick. No, it's stuck with it. Because you have the power to talk to 50,000 people on a block. It's a gas report tailor. He's been trying to convince the 10 people he knows. It's stuck because it was so terrible. That's what makes it so good.

Starting point is 00:07:03 You know what I mean? No, try and spit it at the terrible. Because he hates it, we still say it. Yeah, that's really, that's what. And that's the thing, if you're a dude, I'm trying to get people, I'm trying to get you guys to switch it to Taylormaid. Taylormaid's cool.

Starting point is 00:07:16 Because he's. Too cool, it's not, he likes it. No, it's okay to have a cool, he's cool. We gotta keep him cool. We don't wanna give a dork. No, no, he is, he's cool, but I don't, you know what I mean? If I like someone, if I don't like, if I don't know you, I'll give you a good nice nickname.

Starting point is 00:07:27 I was calling him T-Pain for a minute. Yeah, or T-Bag, or something like that. Yeah, yeah, yeah, yeah. If I, these are terrible names. Once I know you, you leave it out. I'll be the best worse the sisters ever. Like for sure, I will never give either one of you guys a cool nickname, because I know you guys too.

Starting point is 00:07:40 I'm gonna have to make funny, you know what I mean? I have to say something that's terrible that, cause that's what guys do. And that's what women don't do. That's like a big difference between us. Dude, I don't know what we did, but I think we, I think it's backfired on us now to the size we're at now, because I get at least 10 to 15 DMs a day

Starting point is 00:07:57 of people talking shit to me. I know, just because we talk so much shit to each other, we've humanized ourselves so much. Do you really? Yeah, absolutely. You know, nobody mess with me to talk shit. Yeah, yeah, people always, they make memes. They make memes of me.

Starting point is 00:08:10 It's like open season on us. Yeah, yeah. To the point that I sometimes I don't know, like is this person just playing with me or not? Are you really trying to fuck with me? Yeah, like, are you fucking with me right now? No, you just having fun right now. No, no, no, no.

Starting point is 00:08:22 We had a kid in high school who had a speech impediment. And, you know, but he was a cool kid and so his nickname was Mumbles. That was his nickname. Yeah. And I mean, he literally mumbled. He taught, and it was an actual problem. You know what I mean?

Starting point is 00:08:38 And he appreciated it. Yeah, I was like, good for, I feel terrible about this now, but like I was good friends with this kid who like he had to wear like hearing aids and everything And so I figured out that he sat in front of me that when I put my hand next to his ear It would be like me and so like I would do like jingle bells like in real guys big Everybody can hear it but him you know, oh what an asshole everybody's laughing That's pretty funny dick

Starting point is 00:09:11 You guys were bad friends. Why do you think we did? Why do you think guys do that to each other? Well, we talked about this. Didn't we talk with us? It should we did and people especially see how resilient you are I think so like if you you're testing someone to say if I if I can make fun of your name or I can make fun of something about you Like a small attribute about you and it makes you fold and come on. We are not going hunting together We're not gonna hunt for bears or do anything crazy where I'm gonna have to rely on you Sure that is a lot with scarier than the fucking nickname that I just gave you so if you fold over that and you're a pussy For sure when we get out into war or get out into like something like that, that's trivial at all. You're fucking out. So I would think it's almost like a natural thing of evolution, which is unfortunate

Starting point is 00:09:53 because now we have this, you know, the, and I know it's good. So I know I'm just going to piss somebody off with the anti-bullying campaigns. Oh sure. No, there's, there's real, there's definitely bullying. Yes. There's a difference. Yeah, if it's like, you know, tongue and cheek are like, you know, like you're just trying to rouse them up, you know, versus like actually trying to be like put somebody down. Right. Of course, of course, what a hard situation though to be in as a as a teacher or a leader within that right at this time, right? Right. Like, how do I

Starting point is 00:10:21 have you decipher? Yeah, right. How do I how do I allow the kids to have some flexibility and like, you know, friends playing with each other how do you decipher it? Yeah, right. How do I, how do I allow the kids to have some flexibility and like, you know, friends playing with each other and teasing this nat or versus like, hey, that's bullying. It's like, cause then at what point, how do you, where do you draw that line? What's teasing?

Starting point is 00:10:33 What's bullying? And what's healthy? What's not healthy? And being included or excluded, you know, it's like, some kids like, they just don't wanna hang out with you. Sorry, you know, like, this is something that like my, my oldest is dealing with too, like this kid that just,

Starting point is 00:10:46 he just doesn't like hanging out with him, like that's okay, you know, but it's become a thing where the kid really wants to hang out with him and like pesters him all the time and is disruptive. And so it's like, it's tough, because you know, you empathize and you want everybody to get along, but guess what, we're human beings and not everybody's gonna get along.

Starting point is 00:11:04 And there's something to be said about. Different states get along. And there's something to be said about. Different states, right? And there's something to be said about forcing kids to do shit that you would never wanna be forced to do yourself. And what I mean by that is like, what you just said, don't force me to hang out with someone just out of, I don't wanna. Like I'm not gonna be mean to somebody,

Starting point is 00:11:20 but if someone calls me up, what's hanging out on my hand, I'm not going to. The other thing is sharing. That's a big one. A lot of parents will force their kids to somebody, but if someone calls me up, while saying, I don't know how, and I'm not going to, the other thing is sharing. That's a big one. A lot of parents will force their kids to share, force them. Instead, I give my kids the option. I'll be like, look, it is yours.

Starting point is 00:11:32 You don't have to share, but just keep in mind that you're, they're probably not gonna wanna share back with you. They need to see them do it on their own. Yes, which is great. It doesn't count if you force them. It's like forcing your kid to say they're sorry. It doesn't really count. You know what I mean, when you force them to do that like forcing your kid to say they're sorry. It doesn't really count. You know what I mean?

Starting point is 00:11:46 When you force them to do that. But it is funny, I'll tell you what, being as a guy, if you're hanging out with a group of men and they start talking shit to you and calling you nicknames and laughing, you know that you've been accepted into the group. It's true. Totally.

Starting point is 00:12:01 And it's funny because I know us, especially when we first started Mind Pump, we would just talk shit to each other the entire time and it was so fun. Yeah afterwards. I was like I love those guys I'm the fat guy in this group. This is great I've never been the fat guy until I've hung out with you guys a new experience Of what it is out of like the dig on that was I was always like the buff guy that was like the athlete now Now I'm the fucking fat guy. Yeah, like it just happened. Well, that's what you partner up with two acto more Or if you can't even fucking gain weight Guys I can I'm trying right now I can. I'm trying right now.

Starting point is 00:12:42 I'm trying. I'm trying to argue. They're not. Yeah. I'm lay a little bit. My gut helps me. No, I'm on the gain myself. Are you really?

Starting point is 00:12:51 Well, yeah. Hence the drinking shakes again. Don't let me catch up to you, bro. It's been so long. It's been so long. You're low, and I'm high. So theoretically, I could get close. Yeah.

Starting point is 00:13:00 No, you could. But I don't think so, though. I'm not going to let myself. You know why? I'll feel uncomfortable. I'm almost, I'm about 200 pounds. I haven't been 200 pounds You're long time you know jacked right? You know, it's interesting is even along this this you know journey towards the Ryan Gosling body that I've been going for I are you trying to look like him or you're trying to go for a guy with a body like that?

Starting point is 00:13:23 Yeah, trying to look like everyone. Okay, okay. No, but we talked recently about set points and so at that, and man, even with the lack of movement, the localities, everything that I've been doing, my body still was maintaining around like 28, 210 pounds. Yeah, it's very different from when you were. Oh, very, very different.

Starting point is 00:13:44 Oh, no, I mean, even in my 20s, I mean, till 25, I spent most of 20 to 25 trying to break the 200 mark. That was a big deal for me to break over that. I wonder if it's just the length of exposure to testosterone or if it's just, you've had the weight on for long enough, or where? I think it's more going what we talked about.

Starting point is 00:14:03 And obviously, I'm, I know something to laugh because I'm comparing myself to Ben Pagulski and by no means am I anything like that fucking freaking nature. His leg is way to about 200. Right, right. But I mean, we talked about, we've speculated that, you know, what's hyperplasia, right?

Starting point is 00:14:19 That happens. Yeah, yeah, yeah, muscle fibers, you create more of them. Right, so I mean, I've been training for quite some time now and for sure when I was competing with testosterone too, I mean, man, the level of volume that I would do for too. It's true. I probably have definitely, and it feels like it to me because what I notice now is like I could, you know, after the injury, I kind of fell off for about a month and a month and a half or so.

Starting point is 00:14:42 And then even the rehab process really slow. I really have just recently started to get a little bit of my consistency and momentum and like better training sessions, higher volume. And man, my body is just, I mean, it's- Bounce and close. Yeah, where it gets back to right now is, I mean, that just 10 years ago, that would have taken me a year of consistency, of dieting and training just to build the frame that I have right now. So there's something to be said about just,

Starting point is 00:15:08 you know, plugging away for years and being consistent. Oh, it's so true because it's funny. I put, like, was it like two weeks ago, I posted a picture and I was pointing to one of our free hit guides and it was a shirtless picture and I'm kind of flexing from the side because I know my angles, so I know how to make myself look better. You know, somebody DM me about that, like teasing you and I was kind of flexing from the side because I know my angles, so I know how to make myself look better.

Starting point is 00:15:25 You know, somebody DM me about that, like teasing you. And I was like, dude, what did they say? They're just, they're just making fun of you and I go, you know, I'm flexing? Well, yeah, whatever. I wanna hear what they said, Adam. Well, no, it was something to save my feeling. No, no, no, no, no, absolutely not.

Starting point is 00:15:38 But I mean, again, like I think some people just don't realize, I'm sure you guys get the same thing too. It was like, sounds very aware that that's his angle. He makes fun of, it's fun of him saying like, they're just teasing like, oh, his famous shot. You know, it was a fan, it was a playful, it wasn't anything like that,

Starting point is 00:15:54 but it's funny that they sent to me, but it's about you, but it's like, you know, Sal knows that. You know, Sal knows that, says that, jokes about it last but, it's like when someone tries to like, if we're to try and text me or message me about. Everybody has a sigh.

Starting point is 00:16:05 Your cap or something like that. It's just like it's just- You just are aware of, yeah, what looks good and what, you know, I'm narrow, I'm narrow, but I have thickness. So if I pose sideways, you can't tell, I'm narrow. You know what I'm saying? I've been practicing for that. Anyway, so I post that picture and someone and people are messaging me like,

Starting point is 00:16:21 dude, how long did it take to like look like that or whatever? And I'm like, honestly, 25 years. Yeah, exactly. I mean, I've been training consistently, consistently now, since I was 14 years old with weight training. Just to, and that's a, I am a perfect example of really bad muscle building genetics,

Starting point is 00:16:40 is it took me that long to get to the point now where if I work out, to have okay decent muscularity. But let's say I had never worked out and I'd started working out now at my age, I would never be able to achieve what I have. It's because I had all those years of training for sure of accomplished hyperplasia, for sure. Right.

Starting point is 00:16:57 25 years of exposure to, because that's the first thing that's what I think it is for me. And then even for sure in my legs, which is why I think I've been able to jump quite a bit away from being somebody who would fall back down 180. Oh, now your legs hold mass.

Starting point is 00:17:12 Yeah, my legs definitely. And then they respond much quicker than what they use to. Which is again, so nuts to me that this was a muscle group that I struggled with for so many years in my life. Like I just, no, it's not. Like it's, but I mean, I remember, and this was really when you that I struggled with for so many years in my life. Like I just, no, it's not. Like it's, but I, I mean, I remember, and this was really when you and I first met and first started talking, it was kind of like one of the last things applied, even though I knew it, the information, I still had fallen into the old bodybuilder kind of dogma

Starting point is 00:17:39 of this hammering one body part, a day type of deal. And I never, and I, you know why I never applied it to legs because I remember how miserable one day of legs was I'm like, fuck you, do three days a week legs. That just sounds, you know, maybe in my prime, I was doing two times that most, but I was still hammering and I was miserable and I was walking around soar for days. Once I learned to back off the intensity,

Starting point is 00:18:00 bring the volume down a little bit and then spread it out throughout the week. Oh, dude, legs just totally responded. And now it's easier for me to maintain mass on them and they responded really quickly. What are you way right now, 210? Yeah, I'm 210 right now. You'll probably, just from looking,

Starting point is 00:18:16 because your body's changed so dramatically over the last couple of months, just because your hormone level's coming back, you're able to be active. I would assume that 210 is probably a good, or 215, 210 to 215, it's probably a good lean natural body weight for you, right? Well, you'll keep losing body fat, keep putting muscle on,

Starting point is 00:18:32 so the scale may stay the same. My guess, so right now, and I have it. And this is natural. So that's what I was thinking, right? 210 to 15. So it's gonna be interesting because, one, I haven't been 100% natural in a long time. It's been, shit, it's been five years since,

Starting point is 00:18:47 I've been 100% natural. And I'm definitely on the lower end of the normal. I got my Everly Well test. I haven't shared that with the audience. You were a borderline. Yeah, I was right on the low end. Which I'm gonna tell you, dude, is exciting. It is, because you went from, think about it.

Starting point is 00:19:04 We gotta put this in context now. which I'm gonna tell you dude is exciting. It is, because you went from, think about it. We gotta put this in context now. You went years of relatively consistent exogenous you know, testosterone. Yeah, I went too, I mean just to be very clear so people know what it looked like. I went two years of a therapeutic type of dough. So when I got tested for my test levels,

Starting point is 00:19:22 God this is, when I was 30, I'm 36 now going on 37. So when I was 30, I got tested back then when I knew something was kind of off and I was in the lower real real low. I think it was 200 and something free test. And so then I got on a therapeutic dose for about two years consistently. And then that's when I got into competing.

Starting point is 00:19:42 So a lot of people don't know this, but those that have been following for a long time that have seen like my before and after transformation before I got into competing, and I was 20% body fat, I looked at it, I was on hormones. You know, I was taking testosterone, I was taking a therapeutic dose,

Starting point is 00:19:56 and then when you see my first initial transformation from fat to fit where I got down sub 7% body fat, that was still on the same therapy. You're still taking the replacement dose? Yeah, I'm still taking the replacement dose. I did that all the way into the amateur level. When I then went into right after I won USA or went pro and USA's, that's when I started to bump when I was becoming a pro. When I became a pro, I upped my dose to like 250 to 300 milligrams a week and I peaked at 500 milligrams on my.

Starting point is 00:20:26 But even a therapeutic dose will shut down your body's natural testosterone. So basically your body hasn't been producing testosterone or didn't for like five years, then you go off and you just recently did your everly well testosterone test and you're not where you want to be, but you're in the range of what they would consider normal. Right, I'm in a range where some doctors would not give me a therapeutic dose of testosterone. They would say you're fine and trying to... Now, the question is, for me is, I wonder A, is it possible to get it back to where it would have been, had you never used it, anabolic? That's a big question. And B, this is something that I've pondered for a long time.

Starting point is 00:21:05 I wonder if being on, because when you're on testosterone, especially when you take the super physiological doses, right? You're taking 10 times or 100 times more testosterone than your body's taking. And I wonder if that will change your receptor density for testosterone. So that when you go off, those, your lower testosterone level,

Starting point is 00:21:29 as your testosterone level start to go up, maybe you'll respond better to them. I don't know, you know what I mean? It's an interesting question. I don't know, but the thing that I noticed more than anything else that has been the greatest challenge because it's now been, let's see here, December. So what do we in right now, month six right now?

Starting point is 00:21:45 So it's been seven months that I have been off Test Ostrone completely. So, and I tell you, the hardest part of the low Test Ostrone is to muster the energy to wanna lift, because not only do I just don't have that anapolk drive to wanna train, but then I also am extremely weak in comparison to what I'm used to also.

Starting point is 00:22:10 So it's like a double mental fuck at the same time. So that's been more challenging than anything and then just being able to be really consistent with it to see if how much that's going to help. I also was really consistent with the Juve Light and then our infrared sauna for quite some time And then I actually intentionally kind of have taken a break from it right before I did the everly well test Because I don't know if I told you guys this not but I think my it's Mike Mike mensel or Mike not Mike

Starting point is 00:22:38 Oh, my is no, no, it's not it's my I forget metabolic Mike He interviewed us. He's got a YouTube channel. I really Mike. And he interviewed us, he's got a YouTube channel. I really like Mike and I know he's an avid listener. He had shared with me, he did the test right before he got on a protocol with the Juvelight. And he was- He was muscle. Is it muscle?

Starting point is 00:22:57 Okay, I was right, okay. So he was, shout out to Mikey, Metabalk Mike, he's got a great page, so he puts out really good content for those of you guys that haven't seen Mike's content on YouTube and on his Instagram. But he sent me this and he showed me that I think he was at 400 where his free test was before. Then he went on like a protocol, and he said he really kept everything else the same

Starting point is 00:23:20 diet, regimen, everything else was normal. And he was doing 15 to 20 minutes of the Juve, either every other day or three times a week, I forgot what he would he text me. And then he showed me his lab results afterwards. And he was 750, dude. So he huge, almost double. People don't realize how much.

Starting point is 00:23:38 So I'm really thinking it's gonna affect yourself. And because I told you that I was consistent with it, then I kind of, then I purpose intentionally stopped kind of doing it for a while. I'm gonna do it again. Yeah, yes. Now I was consistent with it, then I kind of, then I purpose intentionally stopped kind of doing it for a while. You can do it again. Yeah, yes. Now I'm gonna do it again consistently

Starting point is 00:23:49 with my ramping up my training. So combine the two of them together. So what I'm gonna do, I believe if there's anything that's gonna get me higher, it's gonna be that. So something I'm gonna do, I'm gonna do something very similar because you guys know, I go on and off keto, but usually largely keto-ish with my diet, because of my gut. Well, my gut health has been very similar, because you guys know, I go on and off keto, but usually largely keto-ish with my diet because of my gut.

Starting point is 00:24:08 Well my gut health has been very good, so I've been throwing in starches more and more starches because it feels good and my body's reacting well. And there is some evidence that long, long, long term low super low carbohydrate diets may negatively affect anabolic hormones. So I want to do another test to see if my testosterone and this is what I've been going through this because of the fact that I know the environment has shifted to where we're sitting more

Starting point is 00:24:34 and like I'm getting less activity. I used to train and be on my feet and pick stuff up and constantly do stuff. And so I've changed my diet to where I don't really eat. I mean, consistently I won't't eat till eight o'clock or I'll eat midday, but I'm just always more in, in a fasted state and have that window of eight hours, but I need to change it up, man.

Starting point is 00:24:58 I need to do, I need to start adding more food and then getting that hard intense training back. So really interesting that you're doing that because this is something that I was kind of, I thought the same thing was going on with me because I've been more keto for, I haven't, I hate saying keto because I'm not fully ketogenic, but- Just really low carbohydrate. Yes, I've been very low, especially in comparison to how I was eating before. And one of the things that I've noticed in the last week and a half, two weeks is I've reintroduced more carbohydrates. And I've really just used white rice. White

Starting point is 00:25:29 rice is now made its way back into my diet. Easy to digest. Yeah, it's very easy on me. I like it. And I've started to incorporate like a cup to two cups a day now that I wasn't having before. And my workouts are feeling really good right now. And I'm wondering if there's something there that, you know, maybe the high fat low carbohydrate diet for me, as well as it helped mitigate putting on bad weight. And I felt healthy as far as inflammation things like that.

Starting point is 00:25:57 But maybe, you know, there's something to be said about the the anabolic effect of it and how it is affecting my workouts. If you go too low fat, your testosterone will be low. I think if you go, anytime my belief is, if you go, if you take something out for too long, you may start to notice negative effects. Now, the science is a little murky on this,

Starting point is 00:26:17 but there is some science to suggest that keto diets for long periods of time may in fact lower anabolic hormones. Now, does it change receptor density with Androgens and maybe it makes up for that? I mean, I know when we had what's the name on the show, Carnivore Diet Guy, what's the name? Sean Baker.

Starting point is 00:26:33 Dr. Bet, you know, he got his testosterone level checked and they were lowest fuck. And he'd been on Cardinal IV for like a year and a half for two years and he says he feels great and he feels great libido and all that stuff. So it is interesting. I got my test results back and I was kind of right in the middle, right in the middle of the range

Starting point is 00:26:49 that they give you for that. Did you get yours back yet, Justin? Yeah, I did get it back, but it's, I literally haven't even been able to get a set over yet. Yeah, it's like, yeah. If you open it, I'll look at it right now. He imagine.

Starting point is 00:27:01 It said negative 45, though. Like literally, we just got pregnant. My wife just picked it up from the post office. So I'm gonna imagine it said negative 45. No, like literally just pregnant my wife just picked it up from from the post office So I'm gonna check it out. Oh, what they don't get cuz they text message it to you. What why are you such an asshole? You did this you did this before me. I got it like like four days I know you know what sad about this Adam. What Justin's the most tech. I know tech of all I did get to I'm called an asshole like he's the one is supposed to help you if you pull up the email I'll do a 40 do I'll show you Oh fuck off I can figure it out. We're gonna let the tech retard help you out. Yeah, come on dude. Yeah. What are you waiting right now Justin?

Starting point is 00:27:36 220 220 you just walk around like a fucking weight. I'm just always where do you where do you where do you go like I flex between two thirty two? I mean two yeah two thirty two two thirty three to two twenty. I'm like that's like my range I've gotten down to like two fifteen and that's that's what I'm leaning you just care you care so much in your What were you when you did that whole that did the whole transformation on mine pump? Oh, yeah, yeah, it's like two two Yeah, yeah, it's like two two Ten I believe okay. Yeah, I got I got down and I felt skinny and fucking pathetic, you know really yeah You were still like beef cake fucking hated it, dude. I know I

Starting point is 00:28:15 Have you read or you look good? I hated it. So that was just me, you know like I just felt like I was You could blow me like in the wind. I would just like crumble. Yeah. You know what? To your credit, you do comfortably walk around, you know, at two 20. I mean, I've seen you, or even 230. I've seen you move. I've seen you work out. You don't move like your, like if I was 230, I'd be huge at 230, even though you and I are the same height. Right. And if you saw me move at 230 30 and besides deadlifts and squats and bench press you guys will last that all distributed across my that's my biggest fear right now of kind of ramping up the calories and trying to gain right now is that I've put so much work into my mobility that I don't want you know and that part of the reason I haven't I'm now putting it out there right I hadn't put this

Starting point is 00:29:02 out there that I'm like trying to gain again right now because I didn't want to commit to it because if I started to notice that it started to hinder all this mobility that I've put so much effort into getting to where I'm at now, that that's still more of a priority to me that's like, you know, I think if you train right and just let your see where your body goes, just see where it, what it kind of heads to, you know what I mean? I have a feeling you'll be naturally have a feeling you'll be around 210, 210, 215. Which, that's, what's your body fat at now?

Starting point is 00:29:29 215, I'm, I'm definitely, you're the low teens. Oh yeah, I'm definitely low teens, like, like, 15, 12? Yeah, I would, I would guess, I would guess between 13, 14%. See, I feel like you at 210, 215, like, eight, nine percent would probably be like a nice, well, think about that, that's a lot of extra, that's, I feel like you at 2.10 to 15 at like 8, 9% would probably be like a nice fun. Well, think about that. That's a lot of extra, that's, I mean. Yeah, but you're coming off of a nasty layoff, you know what I mean? And you just start to get it back on. Yeah, it gets totally doable.

Starting point is 00:29:55 If I take my time to get to that number, I think you're right. What tends to be easier is to kind of aggressively get up to 220 then come back down than it is to like Really slowly Like I should I know that 100% It's just it's easier for me to make that mental switch of okay. I'm on the game That's the priority like make sure I'm consuming what I need to and lifting the way I need to I just will see I have no idea where where my my body is that I'm just really happy the place I'm at right now. I'm mobility wise, my back, my shoulders, like,

Starting point is 00:30:30 I mean, that was a big deal for me. Shit, we're all feeling healthy. That's dangerous. I don't know if you saw. Yeah, I know, right? It is. That was a... It is dangerous if we all feel healthy.

Starting point is 00:30:38 It's been a while since we've been all training really hard at the same time. And we've since mind pump has happened. I mean, the beginning of it, I felt like... What? The business was so slow. What any moment, one of us was dealing with some shit. Yeah, yeah, I know, right? There was always something happening that was like crazy. But I feel like everybody's good right now. Yeah, no, I mean, for me, it's my gut health, bro. It's like the monthly fast has slowly, but surely, like, and I don't wanna use the word heal

Starting point is 00:31:06 because I'm not trying to count on my chickens, but it is made such a huge difference where, I feel like I'm assimilating my fucking food. You know what I mean? Whereas before I had to manage everything so carefully because it would throw me off that now, I can eat something and digest it and assimilate it. Whereas before it was like,

Starting point is 00:31:23 be very careful with A and if A something that was off, then my gut was off and I could feel I'd get depleted or almost like your body's not absorbing things, you've got this kind of constant state of inflammation. Yeah, you know? So, and my workouts are totally, I mean, just way different. You know, I feel like you guys have been really bad friends

Starting point is 00:31:39 lately, man. I mean, we'll tell you that. Yeah, I just feel like, I couldn't believe that you guys didn't even reach out to me and say anything about my latest post because that was such a big feat for me. I mean, that's like Sal jumping a four foot vertical. I mean, that's a big fucking. Yeah, I mean, could mother fucker, you know, much I've worked to get to that point over head squat. Yeah, too. Oh, yeah, that looked amazing. Yeah, dude, that's never been able to do that ever. Yeah, that's really good. Ever. Yeah, I've never seen you do that.

Starting point is 00:32:05 I guess I was just like curious. I was watching it and I was like, oh wow. Yeah, I can't fucking do that. Have you been able to do that? I can't do that. I hope you're not looking at me. Yeah, can I do it? Yeah, no, I know you can.

Starting point is 00:32:14 That's just, and that takes, it's, it's, it's, it's, it's, that's gnarly, especially like to be able to control that and then keep it everything braced in your mind. I'm impressed with your shoulder mobility, because I know that was your limiting factor forever. Yeah. You know the ability to hold it. My shoulders, my hips, my ankle,

Starting point is 00:32:28 all of them were limiting factors. How long did you have to prime and stuff before you were able to pull that off? That day? Yeah. So I mean, were you just practicing with the same movement with the bar and going heavier and heavier and heavier?

Starting point is 00:32:38 No, no, no, no. I actually, that was my first real attempt at it and the only reason why I attempted it because I felt like, man, I feel really, I haven't felt this good in that deep of a squat ever. And I was like, you know what? I hadn't attempted that in a long time. The last time I attempted that,

Starting point is 00:32:55 I was, remember when we were all together with Mike Slemmey and on it? Yeah. And remember when he had us hold the 45 pound plate over, or the 10 pound plate, I think it was. It was a really lightweight Over our head and then squat down. Oh, yeah. Oh, I mean I was shaking like a I'm like a true I mean it was so bad like a shitting dog. Yeah, and I couldn't get all the way down I could mine's low. Sorry. I just finally pulled it up. Is it low? Yeah, let me see

Starting point is 00:33:19 Let me read it for you as it low as low as mine 57 oh shit you guys are borderline. Wow, you're as low as me. Wow. Wow. I don't feel so good. What a waste you should have taken steroids. Yeah.

Starting point is 00:33:31 Yeah. Yeah. Yeah. You need to get more sleep and take it again. Yeah. Wow, dude. Wow, that's interesting that you're down there with me. Wow.

Starting point is 00:33:40 Yeah. Look at that. I guess step my shit up. No, you know, it's not a, it's all about how you feel too. I think that you said you, let me see where you are. You were at 57. Yeah. Okay, so let me see, since we're talking about this,

Starting point is 00:33:51 I'm actually really interested to see, I know I took a picture or a screenshot, and I will, those that are listening so you don't feel like you're left out here in my InstaStory, I will put that up there so you guys can see what the fuck we're talking about. So what we're talking about, if you don't know, so if you don't know,

Starting point is 00:34:04 Everly Well was a company that we did advertising for for a few episodes and we all did the hormone test. Yeah, to test our testosterone levels and I was really interested to see where mine was gonna land and why am I not, like can I find it right now? You were at 50 something. I was. Yeah, that's why I. You were at 50 something. I was. That's yeah, that's why I'm curious to see if Justin I

Starting point is 00:34:27 or see and I need like yeah, all the excuses that come to mind. Is that why you even sleep was I didn't. Yeah, I was on that. That's why you guys turned down my advance my advances and stuff. You're just not feeling. I didn't. Yeah, I wasn't up for it. I'm not feeling I wasn't up for it.

Starting point is 00:34:41 So mine mine was at one 12. So I was it, which is kind of in the middle. Yeah. So 57, 112. Yeah. I could have sworn years was at 54, 56, too. Gets me competitive, some reason. You competitive, but you got like,

Starting point is 00:34:57 it's something you get. Like, it's something you're going to get at. Yeah. You know what, I'm not going to lie. I was disappointed with mine, but I'm happy. Because I fuck you. Get it? Because I'm first playing. I'm going gonna lie. I was disappointed with mine, but I'm happy Because I'm first place I'm start punching things I was 58 what was Justin 57 beat me. Oh wow

Starting point is 00:35:18 God you totally lost see see Imagine me on steroids last place. Let's name this episode I got first up make sure you're at that down I'm the oldest too That's actually cool though that gives you something that kind of worked towards I mean I actually kind of how I'm treating her I can guarantee you I know what the problem was with yours Justin because you literally said when you took the test I have a Mngetics Eddie good sleep no sleep and you did look shitty Yeah, you did look like thank you because right now if you got your test Osshron level checked you look more you look much more vibrant. Yeah, yeah, no for sure I was a low sleep in like for some reason stressed out at the time

Starting point is 00:35:51 But yeah, whatever that all affects it dude I really want now that I took it the way I do you know We're gonna do we're gonna do this do this we'll take another test Mm-hmm And let's all go on a testosterone protocol. I'll put together all the supplements We'll get the four sigmatic together. I'll get us together with the organop�. I'm on the train.

Starting point is 00:36:09 You can give me the Juve light now. You know what I mean, like pass the love. Well, you're healing the problem with that is is I have low test and I have psoriasis. So I get the trump there. I went, oh, fuck you, man. You need another, you need a skin disease first. Oh, maybe I'll get them.

Starting point is 00:36:21 Give me a hand. Yeah, just add on a skin. It's not supposed to sunburn you, but I still I'm there though. So you know what I mean, I'm winning there. Holy, holy just so we get tan from a juke right. I feel like a red glow. Yeah. It's it. It'd be red reflecting. You know, it's funny because I was I was in our spa and the infrared spa and like after I was done, I felt like I was a little bit red. You know, like it's just on one mic.

Starting point is 00:36:47 Yeah, the shade, the core temperature, but it looked like I got a little bit of sunburner. It's just from the heat, you know what I mean? Anyway, Doug wanted us to do an episode. I know he gets, it's crazy when we do these random ones. Oh, you know what? I do have a topic. You're just talking about biceps.

Starting point is 00:37:00 I do have, no, no, no, I have a good topic because there are general rules and fitness that we talk about all the time, but there are times when it's okay to break them and actually might be, when is that okay? It might be a good thing to break them sometimes. I'll give you guys an example.

Starting point is 00:37:16 One that most trainers and fitness enthusiasts believe to be true 100% of time. And that is when you start your workout, you start with the compound heavy movements first, and you finish with the isolation movements. That's just common knowledge, right? Like if you're hitting chest, you start with your bench press,

Starting point is 00:37:34 your incline press, and then little by little you move down in the last seconds. Now, the reason why I don't like you using that as an example is because I actually disagree. I don't think that's as common as you think it is. The only people that I catch that do that are people that understand programming or Olympic power lifters, strength trainer.

Starting point is 00:37:50 Like people that really understand programming do that. Everybody else gravitates the machines first. Almost everybody I know goes to a machine first to warm up and do base these days. I rarely ever see someone go straight to this squat rack or the deadlift. Well, you know, I guess generally speaking, it is true that you should start with the compound movements, right?

Starting point is 00:38:10 Right. But there is a time with good programming. So forget the people that know anything about exercise, right? The people that just do whatever. I'm talking about for people who actually understand exercise programming, there is a time in a place where you will benefit from going isolation first.

Starting point is 00:38:24 In fact, in fact, we wrote some of that in Mapsplit. We actually, in phase three, in fact, we do have a lot of that where you start off with an isolation movement first. Well, yeah. And if you're not getting a certain muscle group to fire properly or like being engaged in the movement, that's where we want to dive into why. You know, like, let's figure out where the disconnect is and like, let's really try to get that involved in these multi-joints.

Starting point is 00:38:49 That's how I learned the first concept or understanding I had of priming in my career was maybe 10, 12 years ago, where I didn't understand what priming was, but I did understand that I have a client who never feels her butt when she squats, or I have a dude that never feels his lats when he does a back exercise.

Starting point is 00:39:11 So what I would do with them is I would do an isolation movement first, get that muscle kind of pumped, and then go to the compound movement and boom. Oh shit, now I feel my lats. I remember doing that for the first time myself when I was a kid. The first time I ever got a lat pump, which by the way a kid, the first time I ever got a lat pump,

Starting point is 00:39:25 which by the way, the first time you feel a pump in your back is amazing because it's such a... It's a call for many people to ever feel their back. Yep, and the first time I ever did it was I did pullovers. I did a whole bunch of pullovers, and then I went and did pullups, and for the first time in my life, I felt this pump in my lat.

Starting point is 00:39:42 From a correctional standpoint, it's important, but from a hypertrophy standpoint, dude. I mean, if all you ever do are compound movements first, switch it up, go do your flies first, then do your presses and watch what happens. The pump is just absolutely insane. No, I agree, that's a great one. Another one that we talk about,

Starting point is 00:40:00 because we talk so much about the overuse of intensity that I think it's important that, because I know because of that, we've been labeled as team no sweat, and then sometimes I think that people feel like we're giving them, we don't actually do hard work out. Right, that we're giving people the green light,

Starting point is 00:40:17 too, to never train hard. Like that's not the case whatsoever. I think the message of us coming out and talking about intensity was to tell people that a majority of people that are just getting started in their programming should probably pull back quite a bit on the intensity. Most people overdo it.

Starting point is 00:40:33 Right. But there is definitely a place that where you should apply. And one of the strategies that I like to teach somebody like, well, how do I know how much intensity or how do I know when to go beast mode or when to kind of do that? And I try and ease people in, for example, regardless if you're doing a split routine

Starting point is 00:40:53 or a full body routine, you know, when you're working on muscle groups, the last set, that's all it takes. You know, the last set of that muscle group of that day, taking that to failure would be that what I would do. Yeah. Instead of what you see a lot of guys doing as angriels, warming up and then going, I mean, each rep, there are each set, they've got somebody spotting them through the reps from the

Starting point is 00:41:15 beginning of their workout all the way to the end. That to me is where you're going to see a lot of breakdown and then you're really just. Yeah, because if you start in the beginning with a bunch of sets to failure, you ruin the rest of your workout. It's typically what'll failure, you're ruined the rest of your workout. It's typically what'll happen. It'll ruin the rest of your workout. You're not able to lift this heavier, have as much control.

Starting point is 00:41:30 And all action goes to shit, everything. Yep, and all exercises are not the same. Like, I could go to failure on bicep curls and try to pick extensions. And I can do that much more often than a set of squats to failure. In fact, when's the last time any of you guys did an actual, a real, not hard, but a real set to ultimate failure.

Starting point is 00:41:51 And barbell squats. Do you remember what that was like? Yeah, it was horrible. It's, it's terrible. Yeah, because then you, you can't walk the next few days. I mean, it's, I mean, you can, but it's painful. It's fucking, it's hard to take shit. It few days. I mean, it's, I mean, you can, but it's painful as fucking, it's hard to take shit, it's everything, man. It's tough, man. Like, it's a hurts, like, it's sore. It's like, it's beyond sore when you take, you know, squats to that level. And I remember vividly, I always have that spotter there,

Starting point is 00:42:20 you know, to make sure I got through all these sets of like these heavy reps. And I don't use spotter at all anymore. Like there's no need to have a spot for me. The last time I went like to real failure with barbell squats, and when I say real failure, it's because if you haven't gone till you can't do a full rep anymore on squats, it's actually failure is more reps than you think sometimes. And this was, I want to say six or seven years ago,

Starting point is 00:42:45 and I was competing with a friend of mine to see who could squat three, fifteen the most. And so my goal was to be able to get 20 reps with three, fifteen. And so I worked my way up to being able to do multiple sets of like 14 reps with the squats, but they were so hard. I was like, I'm never going gonna be able to hit 20. Well, the day came where we were gonna do the competition and I belted up and I got under the bar and I just, it's like, I got to 15, I got to 16, I'm like, there's no way I could do another one,

Starting point is 00:43:16 but I kept pushing, kept pushing, kept pushing, and I got to 20, I did 22 reps with 315, but that 20 second rep was terrifying. It was actually, I couldn't see out of my eyeballs while I was doing it. I was pushing so hard, and then I fell afterwards, I just laid down on the floor and almost puked. And then the last time I went to failure on deadlifts

Starting point is 00:43:37 besides maxing out, because that doesn't make count, right? Going one set, one rep, that's not really, that's easy. I did, I got 315 on the bar and it had 10 sets of 10 reps with 45 second rest in between and the goal was to see if I can complete that and single-handedly caused myself to over train for like two weeks. Took me two weeks to recover from something like that. Yeah, yeah, that's horrible. But that was the one. That was the two, the two last times I can remember really, really going. But other exercises, I'll go to failure sometimes, like isolation movements or movements that are a little

Starting point is 00:44:09 easier, presses, or man. Yeah, we just did it. I think it was 10 reps, like, so we would get up to, I think, it might have been 315 a little bit more, but just like, we would go one for one. So it was me and my friend, we would just go one. Okay, you go for 10, I go for 10.

Starting point is 00:44:23 Oh, when it gets to 10. We were there for two hours, and we just go one, okay, you go for 10, I go for 10. We were there for two hours, like just doing squats, and then just until we collapsed, basically. So that was fucked. You know what's another one that we talk a lot of shit about that I think there's some value there also, but again, the reason why we talk a lot of shit about it is because I think it's utilized improperly

Starting point is 00:44:41 and it's overused, and that is these creative, weird angle type of exercises. Yeah, that's a good point. And there's something to be said about having strength in these weird positions, but like doing like a trisid extension with your elbow completely elevated and tweaked out to the side or doing something weird like that. You know, it seems like, and we've teased people

Starting point is 00:45:03 for doing things like that because you see a lot of guys doing that as a for, like again, first exercise or whatever or doing it as finisher. And their main goal is to build their triceps. And it's like, well, there's so many other moves that you could be doing. If you want to build your triceps in some odd, weird angle that you're doing. But there's also something to be said about, you know, your, your joints are going to be in weird angles and positions in life. And to have... And the gains you get are very specific. Right. And to have strength in those weird awkward positions could benefit you or, in potentially protect you. So finding ways to incorporate that occasionally, there is some value to that.

Starting point is 00:45:42 There is. And it's in, from a biomechanics standpoint, like if you take a reverse grip on a tricep press down and you're doing tricep press down, so my palms are up, right, my palms are supinated. The weather or not, my wrist is supinated or my hand is supinated, doesn't affect the action of the tricep. However, where I can see potential value,

Starting point is 00:46:02 and by the way, this isn't a supply, supply is a small percentage of people who are out there. But since we're talking about the whole, what are we talking about, like breaking rules, right? Yeah, right. I feel like this should be this episode should be titled like the opposite of everything that we've said and how we still would use that.

Starting point is 00:46:18 Because there's a lot of things that we've talked about that still get utilized within our own training protocol. So when you use that reverse grip, the reason why somebody who's experienced may benefit from that, has less to do with the grip being supinated, and more to do with the fact that when you grab a bar with a supinated grip and then you press down,

Starting point is 00:46:41 you're not able to hold on to a lot of weight, and you have to slow down because your wrist is not strong and that position like it would be when your hand is facing down. So really what's end up happening is it forces your elbows in and it slows down the fucking reps and so people feel it more. Same width, same thing, why people will grab a cable,

Starting point is 00:46:57 you ever see this? People will do a tricep exercise and not even use a handle. They'll just grab the cable itself and do a tricep extension. Now why do people find potential benefit in that? Well, it slows you down. Like, you're not able to drive through and press their weight,

Starting point is 00:47:11 stupid, hard when you've got a grip on a cable or the end of the cable. It's forcing you to slow down and concentrate and, you know, improve upon your technique. And I think that's where a lot of this comes from, is changing your grip or changing the angle. Many times it forces you to go light and to slow down because you're not used to that particular,

Starting point is 00:47:31 now can you do that without changing your grip in the handle? Yes, but sometimes we have to be forced a little bit to be reminded to slow down, in which case, there's your, and then there's another one. Here's another one that just popped in my head Control, okay. We'll always say control the weight have good controlled reps

Starting point is 00:47:56 Yes for the most part, but is there any validity to going a little loose with your reps? No, I think I think Cheat reps are a valid tool to be used but I also think that is for pure breakdown There there is there's a there's a place where you need to be and this is I also think that is for pure breakdown. There's a place where you need to be, and this is, I have taught clients, especially my clients that are well trained or have been lifting for a long time on how to do a cheat rep. There is some value to being able to do that,

Starting point is 00:48:19 but also being able to control the rest of your body to maintain good neutral spine and good core, engagement while you do a movement like that, there is some value to that. But what I ever teach the average person is it that important that it needs to be in your routine? No, absolutely not, but can it be used as a tool? Yeah, I think so.

Starting point is 00:48:38 Well, I feel the same, I mean, on that topic about like plyometrics and using like really explosive movement and like because it's so unique, like if I used that before, I was gonna go into a squat like we talk about PAPS but like the way that we would do it as far as like using, you know, these explosive moves to really like height in the central nervous system and give you that max output.

Starting point is 00:49:03 So I'm bringing that energy and connectivity into the actual compound lift. That's a great technique, but it's very advanced. So it's not something I bring up a whole lot, but it's something I do use with athletes to get them to hyper-respond with heavy weight. Well, it has less to do with the form and more to do with the explosive nature of the

Starting point is 00:49:27 form. And the problem with speed with your reps is that people don't typically have the control. This is what makes the limit. So it has to be there first. Yeah, so someone is experiencing, like I know Adam and Justin can do a fast explosive barbell squat or bench press or a cheat curl or a cheat lateral for their shoulders. And I know that they're going to have control over that speed where they're not going

Starting point is 00:49:51 to hurt themselves. And they're maybe yield the benefit of that, because fast contractions applying force or speed to your force does activate fast twitch muscle fibers more so than anything. This is why there's a lot of benefit to, as however technical Olympic lifts are, do you wanna talk about a muscle building benefit if you can be growth? Well, I'll tell you what, my traps,

Starting point is 00:50:14 I've worked them out forever, hard to get them to respond. You know, snatch grip, high pulls, blow them up like never before, and that is not a controlled movement. I mean, it's controlled in the sense that my form is good, but it's explosive and it's fast and I'm throwing the weight up. And that application of that kind of technique to just hypertrophy training. I'm able to generate way more force into the lift.

Starting point is 00:50:40 And a lot of times that's what creates the speed and the momentum, the acceleration that you transfer to the bar or you transfer to the ground and create those ground forces. But yeah, it's a totally different mindset instead of like controlled strength. It's actually hard to teach. That's a good example too with like the traps because the traps are such a small muscle that if you try to isolate the traps to develop them, there's only so much weight that you can either you can shrug or lift with them where you do something more explosively like that where you use momentum.

Starting point is 00:51:11 And they're primarily there for a stabilization muscle, right? That's primarily what the traps are utilized for. So when you do something explosive and they have to stabilize, you can do something much heavier than doing like these little isolation type of trap movements that you're trying to do. So there's a lot of benefit that that's what blew my shoulders and my traps up was doing high pulls. And I used to just do like a snatch to an overhead press.

Starting point is 00:51:36 And those were staple movements when I was competing to help develop my shoulders. Yeah, that's a good point because you can modify Olympic lifts to make them the potential safer if for hypertrophy like there's no reason to do a full clean, right? If you're trying to build, I mean, you'll get to get benefit from it, but let's be honest, it's very technical. But you could do a hang clean. Yeah, so you exactly what I do.

Starting point is 00:52:00 Hang clean to a press. Yeah, hang cleanser are easy to learn, still require, there's still a learning curve. So if you're listening, you've never done it, start with no weight and get the same benefits. And really that's where you need to start anyway, to really master that. The first part of that movement is the most essential anyway to master.

Starting point is 00:52:18 And then the rest of it is just how do I manipulate my body and move it in a way that I'm loose, but then I can get into position quickly. I remember, too, one rule that I thought was, which we've talked about many times is not really a rule, but for a long time, I thought it was a bad idea. Everybody said, never train a sore muscle, remember that? Like training a sore muscle, you'll impede its recovery,

Starting point is 00:52:39 you'll prevent the muscle from building or whatever, just let it rest, let it recover. In fact, I would tell my clients, they'd come in and be like, oh, you're still sore here? Okay, we're gonna avoid that area because it's still sore. Well, that's not true at all. Well, I broke that rule today.

Starting point is 00:52:52 Today, so my legs are pretty sore from yesterday. And I went on the three mile hike or walk this morning, early this morning. And every mile or so, I would do walking body weight lunges. I would have never done that in the past if I was really sore the way my mind worked before as I could needs to recover, don't train anymore, let it rest, feed it, that type of deal.

Starting point is 00:53:14 Where now it's like, if I'm really, really sore and I know I overextend myself a bit, that doesn't mean I won't still train that muscle. It just means now I'm gonna do things that are gonna take it through its full range of emotion and maybe do some Ken stretch type of stuff. So really just promote more blood flow, oxygen getting there. It's only going to facilitate and speed up recovery. Absolutely.

Starting point is 00:53:34 And that's the biggest thing that I noticed from it is part of the creation of trigger sessions was discovering just that. If I get a pump in a muscle that's sore, it recovers faster, and it's almost like a turbo to how it builds and adapts. And that was the fuel behind, you know, figuring out that frequency could really be applied if you manipulate intensity, you know, in the right way. Do you think there's any value to doing that, like right after or, you know, fairly after, or I mean, fairly shortly after you eat? Like if you, something that we used to do, and this is a total, this is total brosiness. Oh, I know what you're gonna say. This is total brosiness right here.

Starting point is 00:54:09 To force the glycogen to muscle. Yes, and I, you know. And how long after eating, would you eat carbs and then wait for it? Well, when I was competing, gotta think too, this is like me getting closer to stage time. And I'm living in a deficit. And then when I would eat, I could just feel my body like

Starting point is 00:54:26 absorb it pretty fast. So it would be about 30 minutes or so post a meal and I would do trigger workouts and man that I just it made me feel amazing. Now is it the pomp? Is it that I was depleted? There's so many variables like that and so much so much. The fear is that you you feel your about you eat carbs and then the goal is to drive those carbs to your muscles by doing a light workout versus where your body may turn it, turn it into body fat. And I can see the, I can see the rationale behind it. I don't know if that necessarily works or if you're just burning off some of the glycogen so you don't store as much body fat. And that's the case. But there is something to be said about going into a workout,

Starting point is 00:55:08 hydrated and then having carbohydrates in terms of the pump. And it totally speaking, I notice it, you know, I notice a big difference as well. It's different. Yeah, so huge difference. Absolutely. That's one of the things that I had to get used to when I went on this high fat, low carbohydrate diet

Starting point is 00:55:24 is my pumps are just nowhere near what get used to when I went on this high fat, low carbohydrate diet is my pumps are just nowhere near what they used to be. And again, that's what makes me wonder too, that how much of the carbohydrate intake that I'm doing right now is literally related to maybe hormonal increases or is it more the psychological piece because I tend to get these a better pump again because I'm shuttling more carbohydrates in there. So, you know, a lot of this stuff is, you know, we are in 100% certain exactly,

Starting point is 00:55:53 or I'm not 100% certain on, you know, if it is more psychological or is it actually something physical that's happening? You know, it's one of those things with resistance training where it's been observed by so many people and so many people say, yeah, I feel it this way or this is how it works. And many times they're proven false,

Starting point is 00:56:09 but sometimes this stuff that comes out and they're like, oh, it looks like there was some wisdom in what we've been saying for so long, that science starts to support it. That would be an interesting one to figure out because I noticed that as well. I've done that as well. We're all eat carbohydrates and then an hour after, especially if I'm hydrated, I'll work out.

Starting point is 00:56:28 And it's like, I get this really intense. I'm actually enjoying playing this devil's advocate that we're doing right now because there is a lot of things that... Oh, here's a good one. I'll give you a great one. If you do cardio, it will take away from muscle gains. Not if your activity consists of only weights and you're super inactive all day, because I remember that was me, that was my MO. Liff weights never do any other activity

Starting point is 00:56:53 because I thought I had to conserve calories, I thought I had to, you know, didn't want to burn anything. And then I started incorporating like walks, like 30 minute walks, post workout or whatever. And I think it's just the improvement in my health that contributed to more muscle gains. And I actually would do posts about it

Starting point is 00:57:08 and say, hey, cardio, if it improves your health and you've got shitty cardiovascular health, may actually contribute to, well, and also, that are stimulating my muscles in a different way when I would sprint or I would do explosive movement in terms of cardio, like running hills and things like that, like in duperts. I know the significant difference in my legs

Starting point is 00:57:30 and my legs would just blow up, you know, and then I would bring that back into, you know, the next phase where I would get back into squatting heavy and deadlifting and just that change of stimulus and the focus of power and that fast twitch movement was really substantial and we haven't really, you know, harped in on that yet as far as our programming is concerned. Stan, on the cardio train here, something that I do that's, you know, contradicts what

Starting point is 00:57:58 we understand and know about the science behind it now is fasted cardio. And fasted cardio, we know now that when compared head to head with fed cardio later on the afternoon or whatever, it's pretty damn close to what they eat. They burn as far as fat. Right, doesn't really matter. But what I have found is, and why it's something that I still utilize as a tool, is that I wouldn't get up

Starting point is 00:58:22 at six o'clock in the morning to do cardio unless I had this plan to get up and go do fasted cardio at first in the morning. And the fact that I'm fasted, I don't need to push myself that hard. I don't have a bunch of glycogen stored up that my body needs to burn off. So I'm pretty much in a fat burning state the moment I get on there and I start walking or moving. So it allows me to kind of just walk for a nice hour, take an easy stroll, I can think, I can work, I can do what I meditate while I'm walking. It's such a useful tool for me.

Starting point is 00:58:51 And because the bros had pressed it so hard, and then the backlash on the bros, and I know Lane was part of this movement on the other side of talking shit about, you know, fast and cardio. And I think it's because of how the bros had explained it for so long, but there's some value to it. And I have found a lot of value in. And really what it is, it's the getting up earlier. It's that I'm up earlier. And I'm moving for an extra hour that I wouldn't be before.

Starting point is 00:59:17 And it just starts my day off really, really well. And I notice a huge difference. And that's something that, you know, we've talked about before that, you know, oh yeah, there's no real value to doing fast and cardio. and I notice a huge difference. And that's something that we've talked about before that, oh yeah, there's no real value to doing fasted cardio and it's silly to do that. But there's something to be said about training yourself to get up extra early and go move period,

Starting point is 00:59:36 whether you're fed or not fed. And the way I look at it is it's not really hard for me to not feed myself before I go walk for an hour or so. Another one is what do we hear? Post workout, don't eat fat, right? Post workout, because you need to speed up the assimilation of the carbohydrates and proteins. And there's a lot of myth behind that too,

Starting point is 00:59:54 because you still will replenish things if you eat later on. But one of the best things I think you can eat post workout if you're really looking to replenish quickly and recover quickly, it's cholesterol, dietary cholesterol, and it typically comes with a lot of fat. And try eating, look, I tell you what, try having like six egg yolks post workout with your post workout meal and watch what happens.

Starting point is 01:00:16 Your muscles suck up cholesterol at a very high rate. In fact, if they were to test your blood cholesterol right after an intense workout, it's much lower. And it's because your body's utilizing the cholesterol for repair purposes. So it makes sense to consume dietary cholesterol, just like it would make sense to consume dietary glycogen to replenish or dietary carbohydrates to replenish glycogen, try dietary cholesterol. But they always say avoid the fat, so people instead would have egg whites. No, man, throw some fat in there, throw some yokes and watch what happens. If I'm going to eat anything post workout, it's that right there.

Starting point is 01:00:51 And that's the thing that I'll notice. Another one could be, you know, we've talked about. And I know I've probably been, I remember early on when we talked about the training every single day in the gym. I think there's value to that. I think there's something, I think most people struggle with consistency and scheduling time for themselves to exercise. I think it's just applied improperly. I think that a lot of people that go from zero

Starting point is 01:01:17 to balls to the wall, and that's who we speak to when we talk about, doing a full body routine, three days a week will probably be superior for 90% of the people out there listening. But if you're somebody who's been consistent and you're not a beginner and you've been training

Starting point is 01:01:31 for a really long time, there's, I've found a lot of value in having a time that is always my gym time six, seven days a week and based off of how I've been training, how I've been eating, I would manipulate the intensity of that. There's always something you can do. It's just the matter of scaling down that intensity and going through the movements and the skill of whatever you're, if it's a lift that

Starting point is 01:01:56 you want to improve, you can definitely do that with light load and have massive benefit from that. It is. There's something I've been pondering too, is I wonder, you know, back in the day, in the olden days, bodybuilders and strength athletes used to take literal time off from the gym every year, like they take a month off or weeks off of nothing at all.

Starting point is 01:02:20 And I wonder if that's got any benefit. I wonder if it's a smart thing to do. My buddies and I used to schedule a week off completely. A week off, it was like something that we did, or it was about 10, I should say, is more like two weeks. Like 10 to 14 days, where we would take zero weights and it was scheduled in the middle. And I would do it after we've been training pretty hard

Starting point is 01:02:40 and consistent for three or four months straight, take it off. I found value in it. I see, I wonder if it like rease, because your body, you know, it starts to adapt to the point where it doesn't want to respond anymore because you do it so often. Well, and I think we tend to always continue to, like fasting from exercise. I still, and I think we still all continue to flirt with that, that fine line of, I mean, because to make those gains, right, to adapt, we have to stretch our bodies, our bodies abilities, right? So as you, as you do this for a long, long time, you tend to stretch, stretch yourself more than you are pulling back, right? So I think there's more value to somebody who's constantly stretching themselves than somebody who never

Starting point is 01:03:20 stretches themselves. So I think it would be very unique to each individual. If you're somebody who finds himself sore quite frequently, through the week and you're always kind of flirting with that line, because you like to train hard and you got serious goals and you're pushing yourself, then I could really see a lot of, in fact, I remember the first time I ever gave a client a scheduled week off of training. And I remember telling her,

Starting point is 01:03:44 because she was the first time, it was the first time I had ever did that, because I felt she needed it. I was like, man, I've never gave a client a scheduled week off of training. And I remember telling her, because she was the first time, it was the first time I had ever did that, because I felt she needed it. I was like, man, I've never had a client, this consistent, trained this hard for this long. I've done those in my house. And I remember telling her, like, hey, you know what,

Starting point is 01:03:56 I know you're not gonna wanna do this, but I want you to take a week off. Like just, I think it'd be good for your body. It's, we've been hitting it pretty hard for a long time. She was in her mid 40s, and I thought, you know, this would be really good for her. Other than that, most clients struggle with consistency. Yeah, it's not just getting in. Yeah, like it's not more tough. Right. And I think athletes or

Starting point is 01:04:14 somebody who is like a serious lifter, I could see lots of that. Even Arnold used to do it. Yeah, there's pictures of him, which is the heart that falls under the serious lifter. Yeah, but yeah, there's there's hearts a little bit. There's hard pick. There's hard to find, but there's pictures of Arnold that when you would be off season, and he would look down right small compared to how he would compete. And then leading into a contest, many times you would gain weight walking into the contest

Starting point is 01:04:36 where you actually start to put on muscle. Kevin LeVroni, I believe you should do that as well. I did that. When I got well, of course, I increased my inner bulk, right? So I increased my testosterone and going into my pro show, but I gained into those shows. Yeah, yeah, I came I gained it I mean, I hit USA's Stage, okay, this was only two months two or three months before I went pro at USA's 201 I hit a

Starting point is 01:04:59 Fregno's in November so it's July August or November so July is when USA's is knows in November, so it's July, August, November. So July is when USA's is Fregno Pro Show debut is in November. I hit stage at two 15. Oh, so you put on almost 15 pounds and you were still shredded. Yeah. Well, so I grew, I grew into that, grew into that show. That's the best. I was a difference of how my like what in gear? Yeah. So I was at, I was at two 50 to 300 milligrams. I can't remember. I was right around there. So let's just say I was at 300 and then I pressed up to 500 when I went pro.

Starting point is 01:05:29 So that was the difference of 200 more. You went, you didn't go pro for a gnaw, was that the USA's? USA's is where you go pro. That's where you were 201. Yes. Okay. And then you said they told you you were too big.

Starting point is 01:05:40 So I was too big before that. So my amateur show, there was my second amateur show, I came in at, I hit stage at 215 and they told me I was too big and so that's where I like would. And I remember then, I think that was when I went to 300 then I pulled it back down to 250 plus I was training not to get any bigger because they told me that. So I was kind of leaning out, trying to be leaner,

Starting point is 01:06:06 coming into a show. Then that's, I think it was two shows later when I went pro, because then I won my first first place show after that, and then I went to USA's. But then once I went to pro, they were like, all the pros were big, real big. So I was like, okay, I can,

Starting point is 01:06:22 I can push it. Yeah, I can push it. I'm excited, I can't wait for you to to follow maps split and are training yourself yeah more red right now somebody was asking why are you falling split and it's like so funny because I mean here's the thing this is why we it's a lot of volume ramp it up

Starting point is 01:06:36 yeah there's no reason for me to fall split like it's just I'm not there I'm not I'm gonna work I'm no word near I mean yes it would work it would work I would see results could I could I do it yeah absolutely I'm not, I'm not, I'm not, I'm no word near. I mean, yes, it would work. It would work. I would see results. Could I, could I do it? Yeah, absolutely. I could do it.

Starting point is 01:06:49 But the way you're doing it is more appropriate. It's better. Well, yeah, it's more beneficial. I'm going to see more results consistently by, you know, applying the appropriate amount of intensity and volume to my body. I went from being sedentary, I mean, to where I'm stepping less than 5,000 steps a day, not training at all to, okay, three days a week. Like, I have no business training a six to seven a week,

Starting point is 01:07:10 protocol with high volume on top of that. Like, I first need to work up just a training four or five days a week consistently first, and then I'll start to increase the volume, then I'll go to six, and then I'll increase the volume again, which means easily it'll be three, four months before I even get to split, you know? I can't wait to you guys try,

Starting point is 01:07:28 because now I'm in a week like three or four or something like that and it's fucking great, it's a great program. Well, you know what I'm running when we wrote this one, and when we wrote black, I was like, oh, this is just like how when I was a competitor and you've probably heard me get, go, oh, split is like when I was a competitor, but this really is the, when we started,

Starting point is 01:07:46 red was when I, before I started competing, and when you and I first kind of met, we're talking and I started following that. And then black was when I first did my first show, split is kind of like the national level or show, and I even moved to even greater volume than split, you know, so it's the kind of natural progression.

Starting point is 01:08:06 What I like about it is the second body part work out of the week is the unilateral stuff that we threw in there. Yeah, yeah, yeah. I forgot all about that, but I've been doing it and I mean, it's perfect. It's perfect because you already had a hard workout earlier in the week. When you go to unilateral, you can't push the weight like you normally can, but it's the control and technique that you have to focus on because it's in a lateral stuff and pausing with the dumbbells.

Starting point is 01:08:30 It forces you to slow down. Yeah, dude, and so, I mean, I'm getting, I'm really enjoying it, I really, really enjoy it, and it reminds me of how you can jack you 200 right now, you said, right? What I'm really happy, what it reminds me is that it's even I, even as much as I know and all this stuff, and I know my body, it helps to follow a pre-written routine sometimes because I can still fool myself

Starting point is 01:08:51 and get caught up in some old shit. So I look at the program, like, oh, I wanna do this over here, but the program says this, I'm gonna follow the program because I know when we wrote it, I was in the right state of mind, I wasn't in the middle of a workout, trying to do my favorite thing. And it's been working out.

Starting point is 01:09:06 Well, something else, another rule that we kind of broke inside of MapsPlate or something that we talked about before that we utilize in here is we use drop sets and amp ramp. Like we do some stuff like that. Yeah. You know, and the idea of the programs, which is what really excites me is that we are now at a place where we're starting to incorporate some of these is that we are now at a place where we're starting to incorporate

Starting point is 01:09:25 some of these techniques that we kind of talk shit about early on and the reason why we talk shit about them is because majority people just it shouldn't be a focus of yours. If you're, if you haven't followed a consistent routine for even one year of your life before, like getting into Amrab, drop setting, pyramid setting Bands, Chains, all this crazy stuff, like little to no value, like there's so much work to be done in the meat of your programming and your nutrition and things like that that should be

Starting point is 01:09:53 where most of your focus should be. Now if you're somebody who's been training for years and you've been consistent, like, okay, like how would I program some of these types of tools or tips, like this is an example and you get that in split which is pretty cool. You know it's been you know it's pretty impressive. I'm I mean is we were I was going through you know Jessica and I were going through so like how she started when she started working out with me and how her bodies changed and she had some old records

Starting point is 01:10:20 of where she was at. She weighed 135 to 137 when she first started and her body fat was in the low 20s. She's now between 119 to 120 and her body fat is in the mid to high teens, like 16, 17%. That is a huge difference in lean body mass and fat. If you look at that, I mean, in that period of time and her metabolism went from 1200 calories where she ate anything over that, I mean, in that period of time, in her metabolism went from 1200 calories, where she ate anything over that tube gain weight

Starting point is 01:10:48 to now she's over 21, 2200 calories. That's crazy. That's a huge difference in a relatively short period of time, you know what I mean? But I love seeing that because it just reminds me of how impactful, you know, manipulating your training and nutrition can be on just changing your body, just changing how your body reacts to food and how it does.

Starting point is 01:11:08 Well, that's where we saw the biggest deficit was everybody's focused on supplements, everybody's focused on like all these other like factors and for some reason we got away from the programming side of it and like actually doing something consistent. Well, that's because most of these motherfuckers, so-and-shit, weren't personal trainers for a long time. When you've trained thousands of people, it's one thing if you're a guy or a girl who has got yourself into incredible shape,

Starting point is 01:11:33 you know, that's respect. Like that takes discipline, hard work, and consistency for sure to accomplish that. And I'm not taking any credit from that. But there is a fucking huge difference between that person and the person who's trained, hundreds, potentially thousands of people, and massive difference.

Starting point is 01:11:50 And seeing all the variables, and seeing what a majority of people where their inconsistencies are, and what will really make the big difference when speaking to like what types of knobs to turn. So yeah, so when you see these people on Instagram and social media that are posting about different supplements and getting these debates about how branch channel amino acids work, you know, this latest study is just arguing about the most like minute detail bullshit that you even need to focus on. Yeah, the time release of it and this one's better

Starting point is 01:12:18 than that one. It's like, dude, are you kidding me? Like, are you even, are you even applying frequency and intensity correctly? Are you pails and compare? Facing your programs out the right way. Are you doing any of these other, are you even doing the movements that are gonna be like the biggest thing? How about are you even healthy? Yeah, like why are you feeling all the,

Starting point is 01:12:34 do you know what I mean? Like a healthy body is gonna adapt better and more efficiently than a healthy body. You're walking around all inflamed and bloated and all this and you're trying to lose weight on top of it. It's just like you never even understood that what I'm eating is super flammable. I just got a message from a young lady.

Starting point is 01:12:51 She's like, hey, after real intense workouts, I get really, really bloated. So I'm like, okay, well, how soon after you work out, you eating? She's like, oh, right after. So I'm like, okay, why don't you wait a few hours because you're probably inflamed from your workout and see if you can eat and then, you know,

Starting point is 01:13:05 we'll identify it's a food and tongs or whatever. And so her response is, well, then I'll just have a protein shake. That way it's easier to digest. And it's like, no. Yes. You're missing the whole, you know, I mean, process.

Starting point is 01:13:15 Yeah. The whole point, you know what I mean? You're missing the whole point. So anyway, look, we have a bunch of free guides available. They're free, they're very informative. We have a guide to teach you how to do hit training properly, how to build your legs, you build your chest, arms, your abs.

Starting point is 01:13:30 There's like 12 guides, they're absolutely free to go to mindpumpfree.com, download them now. Also, you can find us on Instagram, you can find Justin at Mind Pump Justin, Adam at Mind Pump Adam, and yours truly at Mind Pump South. Go add me, I want to be your friend. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

Starting point is 01:13:48 dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media.com. The RGB Superbumble includes maps and a ballad, maps to performance and maps to static. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having

Starting point is 01:14:20 Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump!

Mind Pump: Raw Fitness Truth - 797: Fitness Rules to Break to Maximize Gains

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