Mind Pump: Raw Fitness Truth - 923: How to Use Static Holds to Improve Performance & Gains, the Best Time to Start a Cut, the True Definition of Fitness & MORE

Episode Date: December 14, 2018

In this episode of Quah, sponsored by MAPS Fitness Products (www.mapsfitnessproducts.com), Sal, Adam & Justin answer Pump Head questions about the recommended number of sets for static holds, how to define fitness, when to stop bulking and start a cut and the “you vs. you” mindset compared to competing to win Want great stocking stuffers for the kids…Skinny Dipped Almonds! (4:50) Santa Sold Shrooms: The Origin Story of the World's Most Famous Person. (7:15) The need to re-sensitize your body to anything to get the most out of it. (8:10) How you are not your things + the practice of E-Fasting. (13:30) Kraft Heinz agrees to buy paleo mayo and dressing company Primal Kitchen. Will there be a backlash? (27:00) The Disney Machine. (31:47) #Quah question #1 – What is the recommended number of sets for static holds? (41:24) #Quah question #2 – How do you define fitness? (54:41) #Quah question #3 - When do you know to stop bulking and start a cut? (1:06:04) #Quah question #4 – What is your take on the “you vs. you” mindset compared to competing to win? (1:11:05) People Mentioned: Tero Isokauppila (@iamtero)  Instagram Joe De Sena (@realJoeDeSena) Twitter Elon Musk (@elonmusk)  Twitter Charles Atlas Products Mentioned: December Promotion: Enroll in Any MAPS Program – 1 Year of Forum Access for FREE! Skinny Dipped Almonds  **Code “mindpump” for 20% off** Four Sigmatic **Code “mindpump” for 15% off** Santa Sold Shrooms: The Origin Story of the World's Most Famous Person - Book by Tero Isokauppila Mind Pump Episode 777: Tero Isokauppila- The Magic of Mushrooms & the Real Story of Santa Claus Ned **15% off first purchase** Mind Pump Episode 917: Joe DeSena Addicted to social media? Try an e-fasting plan Study: Heavy screen time may change structure of kids' brains iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy--and Completely Unprepared for Adulthood--and What That Means for the Rest of Us – Book by Jean M. Twenge PhD Kraft Heinz agrees to buy paleo mayo and dressing company Primal Kitchen Marlboro owner Altria invests $1.8 billion in cannabis company Cronos Mowgli: Legend of the Jungle | Netflix Official Site Why the golden age of streaming could be coming to an end 11 Disneyland secrets, revealed Dynamic Tension Bodybuilding course: Charles Atlas Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. On that 12 days of Christmas, my husband came to me. Oh, great, thanks, thank you. TV! Whoa, whoa, whoa. Don't give that away yet.

Bro, what are you doing? Am I supposed to do this yet? It's's not tomorrow, right? No. Yeah, okay Just all we got to do is tell people head over to the mind pump Instagram page today We got some fun stuff going on over there for Christmas turn on your notifications. We have something exciting for you Tomorrow every day Wait till we launch this thing we've already given away too much. Don't tell anyone. That's right. It's a surprise.

Also in this episode, look for the first 37 minutes, this is where we have fun. We talk about whatever's on our minds. Sometimes it's fitness stuff. A lot of times it's not. So that was robots. In this episode, it's about 37 minutes long. So if you want to skip forward to the fitness, it's 37 minutes. If you like entertainment and you're cool, keep listening.

Then you're not kind of get here's what we talk about. We start out by talking about the skinny dipped almonds as a great stocking stuffer for your children and your family. We're going to be giving our families and our kids skinny dipped almonds. They are delicious. Now we are sponsored by skinny dipped. If you go to skinny dipped.com forward slash mind pump and enter the code mind pump, you are sponsored by Skinny Dipped. If you go to skinnydipped.com, forward slash mind pump and enter the code, mind pump,

you'll get a fat 20% off. We also talked about the book, Santa's Sold Trooms. This was written by the founder of Forest Sigmatic Terro. I'm not a kid-friendly book. I don't know. It's actually really cool. Anyway, Forest Sigmatic Supplement Company

that specializes in medicinal mushrooms. For example, one of my favorites is cordiseps, love it for stamina, love to use it pre-workout, it's good for strength also. May increase testosterone in those of you with low testosterone, by the way. If you go to four Sigmatic, F-O-U-R-S-I-G-M-A-T-I-C dot com forward slash mind pump and use the code mind pump at checkout. You'll get a discount. Then we talk about me switching out my caffeine for quarter steps. I already talked about that.

Yeah, Adam using Ned for sleep. Ned is not a dude that helps him sleep better. Hey, Ned come here. Come over here. Something. How we sleep, bro? No, Ned is full spectrum, hemp extract. It's got a full spectrum of cannabinoids,

including cannabidiol CBD. We are sponsored also by Ned. If you go to hello, Ned, H-E-L-L-L-O, N-E-D dot com forward slash my pump, you can get 15% off your first purchase. Then we talked about detaching from things and media, I love that part of that intro. Oh yeah, there's a term actually for this already.

Yeah, what is it called? Media fasting. Media fasting or e-fasting or something. It's gonna be a thing everybody. It's good stuff. Then we talked about how Primal Kitchen sold to, who is it, Heinz? Yeah.

I think it was Heinz, yeah. Huge sale, really, really cool. And then we talked about the Disney Empire. Look out. Yeah, good stuff. Then we get into the fitness questions. Here's the first one. The first question was, what is the recommended number

of sets for static holds? Otherwise, no one is tension movements. There's a lot of benefit into using these in your workout, but how do you program it into your workout without overdoing it or underdoing it? Next question, a little bit philosophical. How do we define fitness? It's extremely important the way you define fitness.

You're gonna love that part of this episode. Next question is, when does someone know when they should stop bulking and start going into a cut? So bulking is when you're trying to put on weight and muscle preferably. How do you know when it's time to stop? Or in other words, when it's not really working well for anymore? Usually I start breathing heavy. And the final question. What does our take on the U versus U mindset compared to the compete to win mindset?

Are they both separate mindsets or they actually both Similar mindsets or the same mindsets all wrapped up into one like a nice Christmas gift Also this month all month long you can get free Access for a year to our Mind Pump Private Forum. It's a full year for free. It's $100 value. Absolutely free.

All you got to do is enroll in one of our Maps Fitness programs. We have a lot of fitness programs, all for different goals. We have different bundles also where we combine multiple Maps programs. To find out which Maps program is right for you. Just go to maps fitness products.com. Justin, did you get all your stocking stuff first for the kids yet? I got Santa Clothes. I got a decent amount of them already, actually. I was trying to be proactive.

What do you put? This is, I always have trouble figuring out stocking stuff first. Yeah, they got to be small, right? They got to be little toys or little like. So what I Have found was this one bookstore Santa Cruz it has all these like old school like learning kind of toys and things and so What did we find? We found a few things where like little science experiments and

like like old rubber band guns and stuff like that that are kind of old school, but like I used to love that when I was a kid and it turns out my kids love them too. So that's a great idea. I'm gonna do that. I'll tell you in Los Gatos, that's like that. We're gonna do old toys.

It's like the old school, but you still learn something from them. Well, they're just different, because they're old, because they're old, kids don't see them anymore, so they seem kind of cool. Yeah, because when I hate is the stucking stuff

first full of just candy. That's what's so fucking I come from that fan. Forget about it. So I'm always been trying to like push them to make better choices, because that's our tradition was always that. Yep. Was literally the thing was like half of it was it. Oh yeah, half, there was like always a few like my mom had like a daily

daily devotional in there that was like this little thing. Because then it would be like candy like Like, time this high on sugar. Yeah, tons of candy. So I'm always looking for like healthy alternatives to like, dude, the fucking skinny dipped. That's it. The, which one's like packets? Brilliant.

The single, the small packets. I have. Are they still, somebody mentioned that. I was like, that's such a good idea. So are they still, I thought that was just a Halloween thing. Are they still doing that? Yeah, they still have one pack things. Yeah, because that was something.

They have the bigger packs and they have the small packs. So we didn't hand out candy this year for Halloween, but I saw them advertising that, and I told Katrina, if we were to, we're gonna use our sponsor. I'm like, let's just call skinny dipped up and get a bunch of those other ones on one. Because they're still fucking good.

If you're a kid, you're not mad at them. My kids, I love them. My kids freak out over them. They love them, they go all the way to office. They them. My kids freak out over them. They love them. They go, well, they're obviously. They love the peanut butter chocolate ones, especially. They're crazy. They knocked it out of the park.

They're delicious as hell. And they're not candy. You know what I mean? So it's like, your kids, you're some almonds. And my daughter's like, chocolate. And she crushes it. And then everybody's happy. So I'm going to throw some of those in there.

But I like your idea too. Yeah. Just in with the combo that. Yeah, because it's not gonna be enough, because those things, it's always, you want them to like, look like there's stuff in there. Yeah. Speaking of Santa, did you,

did any of you read the Santa Sold Shrooms book that was done by Forstigmatic? You know, I looked through it because I know he left one here at the studio. So what's the deal? Well, did he tell the story in our interview? It's the same story. Okay, it is the same story.

So if you listen, go back and listen to Tarot's interview from Forsegmatic, the CEO, he goes into detail about like the origin of Santa Claus and then also like even like the Christmas tree and you know, all these mushrooms that had to play the role in that. I didn't think that many people were gonna like that episode as many as people did. A lot of people loved it. Yeah, you know what?

That smart dude. Well, that'd be a very smart guy. And extremely interesting. Yeah, it was interesting, because I didn't know the differences of that many mushrooms out there. It's as he talked to somebody who was that educated just about that one single topic.

It was not a food group that gets described or like you don't get a lot like information about it. Right. Well, since I stopped caffeine, because I'm still caffeine free, by the way. So I think today marks, let's see, today's probably day, I want to say eight or nine, maybe, which is the longest I've gone purely without caffeine, no green tea, nothing, right? No caffeine at all. And I can, because I eliminated that stimulant, I can feel the, the cordiseps, the four-sigmatic cordiseps, I can feel their effect more. Because what happens with the cordiseps, it's not a stimulant, so I don't take it and get buzzed, but I take it and I work out and I don't get out of breath as much. I don't have to rest as much.

I told you this that I noticed, this was off air, we were talking about this, and you know, today's not even like a Ned commercial day or anything, but I noticed a big difference with Ned when I, because I just stopped smoking weed. I hadn't been smoking weed for over two weeks. And before when I would take the Ned, like yeah, I would notice afterwards the next day, like oh, I slept really good,

but like I can actually feel it now. Like I take it and I can feel my body really calm down and relax because I feel like I'm more sensitive to it. I don't know if that's what it is. It is, dude. It's crazy. It's like, I was talking about this with Jessica the other day and it's like, you know, you use these substances that are, you know, they're mind altering

to a certain extent. Caffeine has definitely got some of those qualities, right? And for people who disagree, you get the fuck out of you. You drink a coffee and it changes your state of mind. It's a mild, antidepressant. You're gonna release dopamine. You're more- It's more blessing from the holy god.

Right. That's what it is. But it can also be a curse, right? Yeah. Same thing with cannabis, obviously, I don't need to make that argument. But when you use things that do that for you regularly, you lose the sensitivities to other milder effects that you may get from food or a little bit extra sleep or a different kind of workout. And then of course, you lose the effects of those things anyway, like drinking coffee every single day. It stops working. You know what I mean?

So taking those out, I could feel more of the effect, just like you said, Adam, but I felt it more from the court of steps. Now I drink court of steps, I go, work out. And it's like, oh shit, I can really feel, but it's not as stimulating, you know what I mean? But even that, I mean, it's the thing, it's smart to go off anything for a little while. I think that's the type of thing.

I think that's the message behind all this. That's the moral or whatever, the takeaways that, you know, it's so important. And I try, I really try to do this. And I think I'm pretty good at it. And to be honest, the reason why I was so motivated to cut out weed was because if there was anything in my life that I probably was consistently taking and I didn't cycle off, it would probably be that.

That was something that I was. And so I was like, you know, and I didn't set like a hard date for myself. Like, oh, I'm going to go till whatever. It's like, yeah, I just need to not do it for a while and know that I don't need to do it. And to be honest with you, it's, you know, I just took a hit earlier in that. It's so nice to have not done it for several. All the euphoria none of the time. And with hardly any of it, too, it doesn't even take hardly anything to get those same feelings

that you're searching for. And now you're not having to smoke a whole joint, or rip a bong, or do things like that. So I really feel like, and it's hard, and I know I'm sure I'll ruffle some feathers, but at one point you have to kind of ask yourself, like, are you really helping yourself out if you have to keep taking higher and higher doses of whatever it is you're taking?

It doesn't matter what it is, and are you better off maybe cycling off? You know, coming back. Joe Edistina said something on our interview with him, which by the way, if you haven't listened to that, it's one of my favorite. Yeah, that guy's just such a great storyteller. But something he said really struck me because a, it's true, 100% true, and because B, I've never really put it together.

So simply, I know it's true when I hear it, or when I heard it, but I never really thought of it that way. And he says, you know, people don't get happy from getting more things. They become happy from taking things away, like from detaching from things. And all the spiritual practices of the world, all the major ones, understand this.

They know that when you become attached to things or to practices, they can start to take away from your quality of life. And so this is true for supplements, it's true for foods. This is why fasting, I find, has such a powerful psychological effect. I mean, I fast now less for the physiological health benefits and more for the spiritual mental clarity type benefits, not because it's making me feel better physically, but because I'm detaching from food for a few days. I also achieve this from not exercising for a while.

Now, I'm the kind of person that you guys know me. I am extremely diligent and consistent with my workouts, and I will go years without missing a single workout. And it was maybe two years ago, I went on a vacation with Jessica and she brought that up to me and she's like, you know, it's okay to miss, like you never miss a workout. It's okay if you miss some workouts,

maybe you're a little bit too attached to it. So that's what I did. We went on a road trip and I don't work out for like, for like four or five days. And same effect. I had that same detachment effect. It wasn't that I, you know, I felt like, oh, I'm missing my workouts. It was that I detached from something that I was so attached to. I think it's a smart practice to do that with with pretty much anything. Well, yeah. Every major religion teaches this. Every major religion talks about that. It's such a, it's so, so true. I wonder if you've camping, some of the benefits that people get from camping.

Absolutely. Absolutely. So, we literally had this conversation this weekend, with my two childhood best friends, all of us together, and we had an all bit, actually there was another third one who we actually came by, and we all had been together, fuck, probably since almost high school. And one of the things that we were talking about now that two of them have kids already that just had them this year is the importance of carrying on the traditions that we were a part of.

And one of those traditions was, you know, we used to go camping for 10 days every year up in Trinity River up there. And you know, there was no cell service up there. There was, I mean, there was running waters. We could take showers there and there was a nice campground that was shaded and there was a lake there. And, you know, there was no cell service up there. There was, I mean, there was running waters. We could take showers there. And there was a nice campground that was shaded and there was a lake there. But you really are away from all, all normal amenities that everybody else has over here. And I was telling them, one, not only were those some of the most important times of our life that we love and have memories and will never

forget, just that's important enough. But I also think that with where we're going with technology and the ease and convenience of everything, that I think it's going to become a stable practice. To the point where I actually after this long conversation, I thought about maybe investing in some. Yes, investing in the campground. Of course. Right? That's exactly how my brain works. That's how I fuck, you know what? I believe in this so much that, man,

I bet you we could swoop up a campground for pretty fucking cheap. It's interesting because I've noticed an uptick because I live in a campground sort of neighborhood. So I live within a campground. They own a few different properties. And like, so their revenue is, it comes in based off of like, how many people come in for a conference or Now that they have zip line and have ropes course these types of things that they're offering

It's really kind of taking off but people come up there really to do exactly that to decompress and to get away from everything and It was there was a lot less people like maybe 10 years ago or so. And now it's like this whole new research. You are not your things. And I think we forget that the more things we get, for sure, you know, it's funny. You guys know I like to read economics articles, right? And one of my favorite things about economics is debunking common myths, like the ones that like politicians like to promote

in order to further agendas and stuff like that. One of the common myths is that it's so expensive to live today versus before. Like, oh, before you could have a house and support your family with a job, and now you need to have two incomes as well as the other. And so what economists did is they actually compared

what you're getting for your money. And they're like, well, if you lived the way you lived in 1950 today with the same average square foot house, which the average house today is far larger than the average house back then, with the same kinds of appliances. So you don't have a computer, you don't have internet, you don't have cable, you don't have all this,

you don't have two cars for your family or three cars for your family, back then you had one car, back then you had maybe one TV or no TV, today you have three TVs in your house. If you compare apples to apples, it's far cheaper to live today than back then. What a great point. We've literally become our things. We have so much stuff and so many things that were for the lesson of not having things. We're not getting because we don't get that opportunity.

We'll see the most important thing. Yeah, and people are, I think they're seeking it out and they're going out and they're finding at the value of this value. I remember, I totally remember this, because I was doing this all the way from, let's see here, I think it was eighth grade when I first started going with my best friends' family

that had this, and this is a huge traditional thing that they did, like there would be 50 to 100 people there that were related and friends to them. And one of the things I remember was, I remember doing it as a kid and this was before cell phones and really the internet really was not even really existing at this time. So it wasn't that big of a deal.

But I do remember still doing it all the way through high school. And now cell phones are available and the ability to do this and now email and Facebook and things are coming on board. Like a lot of this stuff is starting to happen right where that is my space back then. And so I remember that feeling of going out there and the cell phone service just didn't work. Like there wasn't an option.

Like you know, now almost everywhere you go, you have that. And I remember the first day or two, always being challenging. And making that connection of wow, this was a trip where I never even thought about calling somebody or doing something like that because I didn't have, we didn't have cell phones. You had to call from a pay phone at home

to call somebody else. But now that we had this thing in our pocket, and the frustration of it not working because we're all the way up here. And then having to detach from that, it literally took 24 to 48 hours. Of course. Yes.

And I remember that way back when, and I haven't experienced this in a long time where I've gone somewhere for 10 days where I have no access to an email, no access to social media, no I wonder what that would feel like. I bet you, I bet you, I bet people money right now that electronic fasting will become a thing.

And I guarantee you, 100%. I guarantee it'll be called something like that. If it isn't already, it's gonna become a popular thing. Yeah, it's not like, let's make it a thing. There's people that do that. Page one, kind of, or at least I know there's people that like, you know, this has become popular and I see it more and more. We're, I'll see somebody who's connected to me

on Facebook or someone saying like, hey, I'm going dark for the next, you know, 10 days. I'm not going to be on Facebook or whatever like that. So I know there's some people that are. Oh, it's all e-fasting. Oh, yeah. I mean, a fasting like that. There you go.

I know that's here already. The people are starting to do it. I just, it'll become more mainstream. It will become a practice that I think will become almost necessary for a lot of people because it's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control.

It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control.

It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control. It's going to get so much control. It's just to be able to think differently and to be able to really digest meaning and purpose and what you're doing with your life is so important now. It is, I was a podcaster, it was either a podcast or a YouTube and Jordan Peterson was talking on it

and he said that one of the first things that he does when he talks to people who suffer from anxiety or mild forms of depression, which is very common nowadays, as he tells him to get off social media, because get off social media and stop watching the news, because those things paint a different picture, and they cause a different state of mind, and he says almost every single person that he talks to that does that, or severely reduces their access to those things, has a positive impact on the way they view things. I think a lot of the kids' anxieties that we see nowadays

is a result of that. There was actually a study that I had read and I'm going to try and find it. I actually posted it on my social media and it talked about how heavy screen impact or heavy screen time impacts children. There aren't any studies, there's not a whole lot of studies on this kind of stuff, right? Because it's new. And that's one of the problems. I know Adam you talk about this all the time and in that one book that you used to quote all the time and how they talk about how we won't mention anymore. How they don't it's been banned. Yeah. Yeah. Let's be a commission. it. Exactly, we're not getting a knife.

We was killing it for real. It was a very impactful book for me. Yeah, no, it's the right time for me to. I was with you on that. Absolutely. And so there's not a lot of studies on this stuff because it's so new. Well, one of the, they just completed a big study

where they found that there were different patterns and brain scans among children who record a heavy smart device and video game use. They also found, let me see, they also found that the brains looked different than kids who didn't do that. And I can't remember what part of it was, what part of the brain was thinner or, oh, here we go. They showed signs of premature thinning of the cortex. This is the brain's

outermost layer that processes sensory information. And this was in very young children between 18 to 24 months. Now two things about this that are crazy. One is in heavy use by the way, something like five or six hours a day. What's crazy about this is that they had enough children that age, you know, a year and a half to two years to enter into a study that are actually looking at smart devices that much, which is really crazy, right? That's a lot of fucking use. But they're finding differences in their brain, physical differences in their brains.

I really, it's becoming more, I mean, Elon Musk's theory is what I think really Resonates with me on on where we're heading with AI and That we already have a perfect example of that when we talk about our phones. I mean I want a hundred percent Extension your it is already an extension of us. I mean that tell you I'll tell you right now Guaranteed each one of us in this room has walked down to your garage or got into your car and realized instantly you forgot your phone and frantically ran back in

to make sure you had it. Or even possibly turned around. Yeah. You turned around your car like you maybe just got down the street not too far away with that. Realize your phone with it. It's like, I gotta go back. Well, even gotta have this with me all day.

Every conversation I have now, whether it's with my friends or with it, it's like, I gotta go back. Well, even gotta have this with me all day. Every conversation I have now, whether it's with my friends or with Courtney, it's, there's this constant sort of a game, like a challenge myself to not rely on Google to provide an answer. Like this memory retrieval and information retrieval process that we have established. Like, and we went through that entire process of school

having to learn that process and critical thinking. To me, it's something that I don't want to lose that skill because what if it all fails? Or, you know, like, I'm so reliant on this phone to provide me all that shit. Even if we don't lose the phone and stuff. Well, even not yet. It's like an atrophy of the muscle.

Yeah, and it's just, there's value in that kind of thinking. There's value in not being attached to electronics. But man, let me tell you something. And by the way, I sound like I'm preachy. I fully acknowledge how hard it is. Oh, I'm immersed in it, yeah, it's tough. It is very, very difficult to do, to unplug for a little bit and fast, just like it is from fasting from food.

It's very difficult thing to do. It's funny, because I'll do this with my kids, and a lot of this comes from Jessica. She really helps push this, and I really appreciate it, because I'm not as good at it as she is, but we'll tell the kids, that's it, you're done with electronics, and my kids literally don't know what to do. They'll sit around and not know what to do.

My son will take a nap. He's a 13-girl. What the fuck are you doing taking a nap? Because he doesn't know what to do with himself, because I said he can't watch TV. It's crazy. And he kids, you'll just fall asleep. It's crazy.

It's like, fuck it. At this time, we'll pass more faster if I fall asleep. You know what I'm saying? So I'm like, wow. That's fucking crazy. Yeah, this system. So it's'm saying? So like, wow. That's fucking crazy. Yeah, this is the thing. So it's like, it's crazy, man. And I've called it, I've used this term before.

I'm gonna say it again. It is the processed food of this generation. When I was younger and slightly before, when I was around, processed foods really became a big thing. And they provided us with a long shelf life. Yeah, they solved both those problems. You got food that last a big thing. And they provided us with a long shelf life. And these salads, yeah, exactly. They solved both those problems. You got food that last a long time,

you got calories now, because for a long time that was a problem. But with that came, overeating came, the fact that they're hyper-palatable, came poor nutrition. And so we didn't balance it out. We just went fucking gangbusters with it. And kids were given pop tarts for breakfast.

This was totally normal. for lunch. Yep. And a TV dinner for dinner or pizza. And now we're in the middle of a terrible health epidemic with electronics because they're so new. We don't have those. We don't have people really putting those safeguards or really saying, hey, hold on a second. There's a bit of an issue. Look at none of that is out there.

Look out though. The stats are coming. It's going to be read the book, Igen. The book, Igen, is not literally all stats. I mean, the whole thing is that we have enough now data to like look at some of the shit that's happening and we're seeing it, it will become necessary. Again, that's why I thought right away, my brain works as I go like,

hmm, campground investment may not be a bad idea. I can't imagine it being super expensive and that type of real estate is probably gonna be really that our land is gonna be really valid. You can market it real well too and call it like electronic fasting or media fasting or whatever you wanna call it. Yeah, yeah.

The terminology is, you know, facility. There's all kinds of weed. Yeah, you come in this building, no cell phones work. And now there's a lot. Exactly, there's a lot. I know we're going off soon to do more some more creative work and I love it when we do that.

And maybe I'll challenge, maybe we'll all challenge us and say that we unplug from everything and plug in maybe once or twice a day. We put our phones away. That might be tight because we're creating content though. Well, I mean, no, no, well, what I mean is, you know, we're still right on the computer. We're working on our computer for like Instagram.

Yeah, maybe we'll, we'll save it because I even noticed with us, we'll get into these modes, we're creative, but we're fucking on fire, and we're not even thinking about our phones, and then somebody will pick up the phone, and that makes you know, nobody's talking right.

You know what I mean? Yeah. Maybe we'll do that, we'll take our phones, we'll put them aside and be like, okay, at this time, we'll all check our social media, but until then, I think you can do it. I think we can, and I think it'll spark more creativity to be quite honest. Oh, I. I agree. I like that challenge. Yeah, let's do it. Let's see

what happens. Let's go dark. Let's take that challenge on. Yeah. We take off like tomorrow night. Is that when we take off? Yeah. Tomorrow night. And it's going to be it's going to be a good time. I'm going to do it. Did you guys see the I've been wanting to bring this up and not to change the the topic, but I've been wanting to bring this up. Did to change the topic, but I've been wanting to bring this up. Did you guys hear about the paleo brand, what's his name's brand? Mark Sisson. Oh yes.

Oh yeah, got bought out by a craft. Craft time, craft time. Fucking bought it for $200 million. Those are his condiments only, right? That's his entire brand. It's the whole brand. So they have like, I think they have bars and they have condiments. They bought the whole primal kitchen brand Yeah, I thought it was just the condiments. No, no, no, they purchased the oh oh

No, yeah, they did 200 million the primal kitchen brand. Wow. Well, I mean it sounds like a lot They produce condiments. He obviously he obviously wanted out then is he done then is he out? I don't know what the deal is. I don't know if he's gonna be, if he's gonna be a contributor still. It's saying here with three years of operation under its belt and a forecast to rake in 50 million next year. So they were fucking crushing.

I did not realize that they were that big. Proud of him. Yeah, they're already raking in 50 million dollars or projecting to. Now, do you see any potential backlash from his community for this move? I've always said, here's a funny thing about that. I've thought about that for a while.

I don't think so, and I'll tell you. I have a theory. I don't think so either, because at first I thought, yeah, for sure, you're gonna see this, but you know what? These big companies, what people need to realize, they really don't bring efficiency. And not only that, but they really don't care. They're not. Yeah, they don't bring efficiency. And not only that, but they don't care.

They're not exactly. Yeah, they don't give a shit. They're bigger. They're so much bigger than his company that lose the fucking million people. We got 50 million behind us. And they're going to be more, the 50 million that we already have behind us are going to be happy that we're providing now a product that's with the times now. These, so it's only going to enhance these.

That's my gloss. And then you're going to capture and who cares if you lose half of his audience? You don't care. You're that big. That's a no problem. You're bringing it mainstream, which now the mainstream people have an option of going a little bit healthier than like their other options. It's why I think it's a scary, it's a very scary, supplements are, this is why supplements

are a scary place to be. This is why energy drinks are a scary place to be. You try to get in these things and there's a lot of these brands popping up that are trying to be healthier versions of that. And I mean, I guess your goal or it should be in my opinion. Be it bought by a big round.

Yeah, it's to be bought by a big round because eventually they're going to, they're gonna buy somebody. And if you're a Red Bull and just five years ago didn't have any healthy line or what, that will guess what? Red Bull now has Red Bull organic. You know what I'm saying?

This is the concern with all like real established markets, right? We even experienced that with like the app market. Like you get a powerhouse app that's just out there and they see that this is getting traction. Well, let's buy them before they really explode and then we absorb it that way. That's right.

And here's the thing with this kind of a market, the wellness market, with wellness, there's brand loyalty and the people that follow wellness brands like the purity of it. So if Kraft Heinz buys a company or bought this company, Primal Kitchen, if they keep it the same and don't change anything in terms of the ingredients, like if all of a sudden they swap out organic sugar for high fructose corn syrup, for example, or they change something, that'll be a backlash.

I don't think they'll do that. I think they're smart. I think they're smart. I mean, it would be so why acquire them if you're going to do that. Right. Well, maybe they think they're savings or whatever. They're brand of them and they might start doing shuck's too.

But if they're smart, they buy it, they leave it alone, and they hedge their bets. What's exciting about this for me is these major manufacturers of foods and products that were considered on health, they're just moving, bro. Yep, they're starting to invest money into the health and wellness market. It's happening.

I would prefer that a company like Kraft Heinz buys primal kitchen, then tries to start out themselves and do it themselves when they don't really know how to do that. You know what I'm saying? You're right. Nobody would buy into that idea of all of a sudden them turning the ship.

That's right. That would have a hard time with that. And this is why I 100% think, who's the company that owns Moralboro? What is it, Altria or something like that? Yes, no, they're already making moves up in Canada because it's become legal, I guess. Like, Marlboro is getting their hands on it already.

I just saw an article about that. 100% what's gonna happen is the tobacco industry who's been struggling to stay afloat in America in particular, or not afloat, but to stay relevant, is looking and eyeballing the cannabis market. They have all the plant, manufacturing plants, they have all the, they know how to grow things, they know where to ship them,

they have all the lines connected, all they have to do is switch over and watch what happens. Well, they're for sure gonna do. I'll know those lines too on this for a minute. Two billion dollar drag. What weed, oh sorry, that doesn't make any sense. Altria, the owner of Marbury,

Altria, there you go. Takes a two billion dollar, yeah. So they basically paid invested two billion. Two billion? Yeah, done. They're gonna own it. So, along those lines of like, you know, behemoths going into markets and just like flipping them

on their head, you guys remember I posted an article when Disney bought Hulu last year or the year before. I forget when I posted that. I remember that. So I don't know if you guys know this or not, right? You know that the Disney pulled their content off a netflix and everything. You know, entire catalogues.

So they're about to make their run, right? So check this out, okay? Disney owns Hulu, ABC, Star Wars, Marvel, ESPN, Pixar, National Geographic. Disney owns all them. Yes, the rights all straight up everything that's like relevant and name me a person who doesn't appeal to one of those. Wow. And they name me an age group. They get the top thing of all those categories. Let's see what happens if they ever get into fitness. Fuck. Look, look, well, ESPN would be that that sport. Yeah, they think sports as fitness was hilarious. Right. Well, right now, yeah, we're a fucking what a drop in the bucket. You know, fitness

doesn't mean anything in this big game. You know. So this is, I mean, but if there's a chance that Netflix gets knocked off the off the hill, this is who's going to do it right here. Well, I mean, that's your stock tip for 2019. Disney. Yeah. Well, the key with Netflix is in any other competitor is going to be to create their own content. That's really good. Because it's what's kept HBO float this whole time. Yeah. Is their own content, you know, because create their own content. That's really good because it's what's kept HBO float this whole time Yeah, is their own content, you know because you can own that and if it's good Then it works and Netflix is they're doing it. They're doing an okay job I don't I wouldn't say that they're amazing at it yet. I watched the mogul on Netflix the other day

Did you see that yet? It's like it? It's like the the jungle book, but it's a different adaptation on it And it was pretty fucking dark, but it wasn't bad. They did a pretty good job, and it wasn't the jungle book. It was like a different take on the story. Right. But the same story? No. No, the jungle book remake, and it looked like it was pretty similar.

No, it's still got mogli in it. It's got balloon, but it's a different story. So when you watch it, it's not, you've seen the jungle book. It's not the same story as the jungle book. Okay, but I mean, there's not, you've seen the Jungle Book, it's not the same story as the Jungle Book. Okay, but I mean, it's the same characters are in there. Same characters, but it's much more, it's darker, and it's interesting. It's not like a kid's show.

It's a little bit darker. I mean, that's the thing, is they have some hits and they also have some flops. I mean, it's like any other business, I think that they've put a lot of money into their content as of late, and so I think the quality's gone way up, but they still have a long ways to go. Yeah, that one with Will Smith was a flop for me. Yeah. I thought I felt the same way too. Yeah, I feel like it was going to be good.

And I watched it and I'm like, this is good. This is good. And then what the fuck? I was really excited to, to me it was, it was a, it was a bright bright. Okay. It was, I felt like it was soft. Like the, the, the, the people that they targeted were, it was too easy.

You know what I'm saying? Like show us some fucking, give us a fucking awesome star who we all love, show us some action, give us a character that's like, you know, that's done up graphically or make up wise, it looks really cool and like cool banter. I'm sure had blue aliens. Yeah.

Let's do something like that. Yeah. You know, it lacks the guns and explosions. Unoriginal. Yeah, I just, exactly. I just felt it was like, and was it on the creative side? I thought it was soft, you know? Like that, I mean, you're not gonna wow me with that.

And I was like, I was like, I'm gonna do good in bad boys. So there's like this cop element. It's like, it's this fucking like montage of like, well, his different pants he's done. Excellent point. I think I think that's an example where that's the flaw in models like Netflix is when you purely go off

of analytics and you lose the creative aspects of the artist that's so free out of it. Yeah, so that's, that will be, and you know, then I look at what Disney is and you know, maybe Disney's like fuck we ain't trying to Disney mastered like the artistry side of it. They did they're so good. Yes I'm it's insane. I'm surprised at how well they did with Star Wars I was really thinking they were gonna do shit and yeah They did way better than the more recent Star Wars. I thought they did phenomenal. So great

They're really good at writing stories so when, when you think about when they're end marvel and having their hands on that, like, look the fuck out. And they care to, they care about the response, you know, the fan response and they adjust. And so, that's what I actually, you know, is a super fan, I appreciate that they pay that close attention, even to the trolls of the world because it is, like, it has that cultness about it.

And you have to pay attention to why it has that cultness about it. Some, something that Disney's done very well too, is they've been able to become as big as they are and as powerful as they are because remember, they control a lot of media, but they're not demonized. And it's very hard to do that. Like, once you start controlling a lot of media,

you become the Illuminati, everybody thinks whatever, you're pushing the wrong agenda. And Disney seems to come out pretty unscathed. Because we trust Disney. But they do a good job doing that. I know, they bring everybody back to childhood. Who doesn't love Disneyland, dude?

I'm feasting how they've done that. No, it's... When's the last time you've been there? Just for my sister's 30th birthday, so eight years ago. Oh, you did? Yeah. Seven years ago there again. Have you been there in a while?

I told you it was an incredible experience. I actually, my sister, that was like something I wanted to do for her for her 30th birthday. I said, where do you want to go? What do you want to do? And she's like, I want to go to Disneyland on New Year's. And I'm like, which is her birthday? She's her birthday is the 31st of December. Oh, it's cool.

And so, her and her husband, and I got a room for us, and then my mom showed up with the kids and stuff, and then we all went to Disneyland up there, and we stayed at one of the cool, I don't even remember what hotel, but the ones that were all done all fucking years. Was this your 33 club? Yeah, yeah, so then we were in the private place. You guys know

about that? You know what that's how? There's places in Disneyland. Okay, so all of Disneyland doesn't serve alcohol. But there are certain private underground bars and stuff that you can get into if you know somebody and they really, yeah, but they're super undercover. I mean, I'm not going to advertise it all my whole life. I went not even knowing about it, and then you've got to know somebody who knows somebody. To get into tours of like all the underground stuff. Really? Yeah, that's all I want to go back.

Yeah. And it's the way you get into it, like there's like the secret door in a certain land, and you go knock on it, someone answers it. If you're on the list, you can get in, if you don't, and then you go up and elevate it, and you come in this private room. It's like a speakeasy.

Oh, just, I mean, again, so magical. I mean, even they've found a way to make it magical for adults. Wow. Because here I was at 31, my sister's 30, right? And I'm like, this is fucking cool. Wow. Yeah. Yeah.

And what I remember the most that I didn't appreciate when I was a teenager, because that's when I went there last, that I did appreciate now in my 30s was, you know, just the way my mind looks now. I'm always leading with all business side of it as we come in and as soon as we pull in the parking lot, I mean, that place, the service is like, nowhere I've ever been in my entire life. And I still, I still don't understand why, like, parking structure wise, every business hasn't taken what they've done in terms of like the efficiency of the design, the engineering behind, you know,

how they get you into like just massive amounts of volume. All these cars, all in one place at one time, nobody, there's no traffic, Like you get on a shuttle, everything, it's the most efficient thing I've ever, like I noticed that the last time I was there, and then you're right back on the freeway, you're like, how the fuck did I just get on the freeway? It's so impressive to me.

I'm like, everybody needs to figure this out. And while you're doing, it's not like being rushed. We pull in, the guys like comes over, helps us with a map. Would you like to go? Oh yeah, and then we walk in the door, someone rushes over to Gredas right away and then ask us where they, I mean,

I remember I was walking to like one of the next rides and this little kid, you know, is carrying a big old thing, a popcorn twice his size, right? And it drops out of his hands and it spills everywhere. And the kid was only about 10 yards in front of me. And before I could get to the popcorn, someone comes out of his hands and it spills everywhere. And the kid was only about 10 yards in front of me. And before I could get to the popcorn, someone comes out of nowhere and sweeps it up and cleans it up.

And so they actually have people working on staff and non-staff uniforms that are to blend in and look like the crowd, but are there for the experience and to keep people happy and keep things clean and do shit like that. And then they have their staff people too. Wow.

They just go to another level of service. You know, security and surveillance companies, and I believe, this is a rumor, I don't know if it's true that even the US government even consulted with Disney on how effective and efficient they are at surveying the people in the park, making sure that kids are not getting kidnapped, making sure that things are safe.

Because Disney apparently is on a whole other level with that. That's not. Absolutely. Shhh! Shhh! Quick call! There you go, I have my everything. Max!

Qua! Today's call is brought to you by Max and Obolic. If you're looking to maximize your overall muscle and strength, Max and Obolic is the perfect place to start! With a full 30-day money back guarantee, there is absolutely zero risk! So what is your waiting for? Go to mindpromidia.com and get started today! It's the BULLE FUCKING FLOOR! An EGLEUS LANDING! Quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-quee-qu Quikwa. First question is from the Dave lifestyle. What's the recommended number of sets for static holds?

You don't really get sore from them. Is there such thing as going too far with them in a workout? That's a good question. Yeah, Justin's with Dave. It's your wheelhouse. This is you, Yelly. I'm the only one who can stay in it and make it awkward. Yeah, I got real awkward.

That was fun. I thought the computer screen froze for us. Yeah, yeah, yeah, no, like, static holds in terms of isometrics and man, I use them in so many different ways and really it's just for me to increase that neuromuscular connection into really focus on a particular portion of the rep. So if I'm looking at it from an area where I can improve performance wise or an area I feel somewhere around where I lose that connectivity and I could feel that within a lift. That's one of the best ways that I use

this type of static hold. Yeah, but is there a protocol? That's why I think that's a good question. Is there a standard? Like how many standards? There was like a five to 15 second sort of threshold that they found that any more than that was just overkill. Endurance at that point.

It's endurance and it's a different, it becomes a different, yeah, like focus in terms of isometric training goes. So five to 15 seconds was really like the threshold within a lot of these studies from, you know, these Russian. Okay, because that's what I feel like he's looking for, and that's why these are great questions, because I really don't know. How do you program, how many sets do you do?

Is there a typical protocol, like if we were to say, you're training for strength, there's a protocol for that. There's a typical protocol for sets and repetitions and rest periods. Is there a typical protocol for isometric and you're alluding to the tempo or the rate should be five to fifteen five to fifteen seconds at most. Right.

For the intensity. So I would tense up. I would hold five to fifteen seconds. But then should I do that two times, three times, five times at what I think it's I mean, it can reflect primarily like most training protocols for strength. Like you could match it to you know, three sets of 10, three sets of 12 in terms of reps. So each one you'd go for like that five to 15 second hold

and then you'd release and then you'd, you know, you'd go back in and do like a few more reps. So if I'm hearing you correctly, then the way I would apply that, then would look more like this. I would follow a strength protocol like you alluded to, and not so much like a hypertrophy, which would be 10-12. I would be more like a five by five. So I would do five sets of five repetitions at five second holds.

Yeah, see, and here's the thing, like the information that's out there, there's not a whole lot of real specifics, specifics for hypertrophy. I was really looking into that when I was creating a protocol for the stick training and trying to hold these certain positions and apply. I think the best usage for isometric training personally is strength or it's in terms of a force production, so like max force production. So if I were to then increase my intrinsic forces to the highest amount that I possibly could, so that would be obviously a shorter hold. So I would try and ramp it up as quick as possible, get as much output

as I could, and then release. There's really no eccentric portion of this. Well, now based off what you're saying right there, I would challenge that and say I could see two major ways that I would probably change the protocol here. So if I'm looking to use isometric holds as a way to improve my, you know, strengthen my connection and explosiveness, I'm probably hanging around in that strength phase of five by five type of protocol. Now if I'm looking for something that's more endurance-based, I want to be good at being on the hold something for a long time, like I have a job that requires good overhead strength

for example. Then I think I would actually stretch in the endurance side and maybe be doing holds for 15 seconds. Does that make sense? That does make sense. Yeah, I guess I've been looking at it more from a performance aspect, but yeah, you could use, and I'll do stuff where I'm doing carries when I'm holding for endurance. So there's value in that for sure.

Yeah, when it comes to static type training, I try to apply the same philosophies that are applied with other forms of training. So we'll use a different aspect or form of training to explain or to illustrate what I'm talking about. So, plyometrics. So when I'm doing plyometrics, I'm trying to improve my explosive output. I'm trying to jump higher, for example.

If I do plyometrics to fatigue, I lose that adaptation, I lose that ability. So when you do a plyometrics, the goal is not to do plyometrics to fatigue, the goal is to do plyometrics until you feel your force output has been as now declined, then you stop the set. So because there's such a huge individual variance when it comes to training, in my personal opinion, I think you should do as many sets until you find your force production starts to decline. So that's probably gonna be around three or four sets in my experience.

So if I do a static hold and then I rest, and then I do another set, I'm like, okay, now I'm not producing as much force as I was before, I think I'm done with the set. Otherwise, I'm training more of that endurance, like what Adam was talking about, which also has a benefit for some athletes. But in my experience, if you're really trying

to train the static hold, the reason why you train the static hold are there's two. Either one is because your sport involves lots of static hold. So let's say you're a Jiu-Jitsu guy or a wrestler, where you gotta hold someone down or keep onto your grips, then you train for endurance. Otherwise, for almost every other sport, what you want is explosive ability, and I would use a static hold to maximize my connection to portions of reps that I don't feel connected to. So then, in that case, I would not do them to fatigue. I would do them with strength and connection, and then I'd rest, and then. So then, in that case, I would not do them to fatigue. I would do them with strength and connection,

and then I'd rest, and then I'd repeat. And that may look something like three to five sets or something like that. Now, you're right, you don't get sore from them like you do with other type of workouts, because you're not causing nearly as much muscle damage. Most of the muscle damage you're getting from working out with weights.

It's from the eccentric. Yeah, it comes from the negative part of the rep. But don't make the mistake that you couldn't fatigue the CNS. I was just going to say. Yeah, and that's really where those parameters are based off of, is the drop off of your CNS. And so I think that you have to pay attention to that within your hold. And you can increase that.

And if your focus is endurance and so I want to see how long I can maintain that certain level of output. So that's interesting. That's something that you can experiment with. But yeah, in terms of like the usage of it, I typically would prescribe it to athletes more for the priming elements of it, but also to really see where, like, how high we could ramp up that intrinsic force production. Yes, because here's a great example of how a lot of people use static holds, right? You're working out, let's say you're doing trisip extension, this is an easy one. Doing trisip extension, and at the end of the set,

you hold it at the bottom and really squeeze your triceps as hard as you can. What's gonna make the static hold beneficial is not that you're holding it for a long period of time. There's some benefit to that as well, but really the benefit coming from, I'm gonna squeeze for five seconds as hard as I can. It's that intrinsic tension that I'm creating. And that's what's important about the static holds, but as far as getting can, that's that intrinsic tension that I'm creating.

And that's what's important about the static holds. But as far as getting sore, here's the thing, you're not going to get sore, it doesn't cause a little muscle damage, but you'll get fatigued. You'll notice after you do a few sets, you just can't squeeze this hard. Now you're just, ah! And that's the thing, too. And this is kind of a hard question for me, because it's something I did struggle with a lot in terms of the value of that type of training like and where that fits in with like people

that are just going to the gym for a workout. I found the most like the most value out of it from the assessment portion of it which is like where these discrepancies lie in terms of like if I'm in this position my force output is dog shit like I can't like I can't I'm in this position, my force output is dog shit. Like I can't like, I can't summon anything in this. So I need to work on that. Or, you know, what is my, what is my max ability within this and how can I increase that?

Versus just doing kind of reps of it, I find more value in actually going through either like body weight training or loading the body with actual weight. It was, who was it back in the day, dynamic tension, Charles Atlas. Charles Atlas was one of the first male, and this is for you guys, who he is, you got to look him up because it's really cool. He was the first male order fitness personality. And he had all these ads in the backs of comic books.

I love them. And they would be like the old school like Mac getting sand kicked in his face. Yeah. You know, he's at the beach with the girl and they're hanging out and some big dude kick sand in his face. And he gets up and the guy's like,

what are you gonna do with the skinny little arms? Like push them aside, the girl goes with a big guy. Then he goes and gets you know, Charles Atlas's dynamic tension program. comes back and he's jacked and then he punches the other guy out and gets his girl back. Very famous ad. But anyway, Charles Atlas, this program you bought,

it all was with dynamic tension. You didn't get weights or whatever and he taught you how to maintain tension in particular positions to build strength. And there's some, there's definitely some value. Now if you compare static type training to traditional concentric eccentric training, it's not gonna win.

But if you add it to that training and you do it right, holy cow. Yeah, there's a ton of carry-offs. Lots of carry-over to strength. And then of course, because you have better control. It plugs a lot of holes in the entire process. And I think that's the biggest use of it is complimentary to your regular resistance training program.

Well, and when you talk about injury prevention, it's probably one of the most neglected things, I think. I think the isometric holds really enhance your motor control through a movement through its full range of motion. And normally where injuries happen is the loss of that control. Somebody's trying to push a weight up, and because they don't own the entire range of motion, somewhere in there, all it has to do is be off a tiny bit, and then they tweak something or hurt something where you really want to improve that or build that shell or

that safety net is incorporate isometric holds in there, I think that's a great way. Here's a, I don't remember the term, but I think it's called isokinetic, but it's more about maintaining a certain level of tension throughout the duration of the entire movement. So it's an actual movement, it's not purely static, but the focus of it is to not break

the amount of muscular tension that you're producing throughout the entire duration of the exercise. Yeah, here's some ways you can use it in your regular training. If you have a portion of your lift that you feel not that stable, for example, the bottom of your squat, go a lot lighter with your squat,

get down towards that bottom position where you feel weak and hold that position. But while you're holding that position, tighten and tense up your body and maximize force out output. So you really own that position, hold it for five to ten seconds and then come out of it. And what you'll find by doing this is you'll very quickly actually, it happens really fast. This is the cool thing about static training, is within a matter of weeks, you start to get a lot better at those ranges of motion

that you're training. I did this years ago, I remember when I first, when we were taught how to bench press in our first personal training certifications, they taught us to go down to 90 degrees. They said don't go all the way down to the chest because it's shoulder injury, that was a bunch of bullshit. It was really a way for these certifications to cover their asses, right?

so I benched like this for a long time as a result of that I was very weak once I went down below 90 degrees once I brought the bar down to my chest I like lost all my strength so then I went through a period of holding the bar down right above my chest and just Tensing up as hard as I could. And very quickly, it was like a matter of months, I got the point where that was the strongest part

of my bench, where I got better at that part so well that I just got stronger. So that's one way to do it. The other way to do it, which is how bodybuilders love to use this, this, this, former training is the squeeze. And believe me, you can do this with any movement, even a movement where you feel like there is no squeeze, like a squat where you're just standing there.

Trust me, if you want to hammer your glutes, for example, at the top of the squat, squeeze the shit at your glutes, hold it for five to set, 10 seconds, and then go back down into your squat and do your rep and then come up and squeeze and hold, watch how your butt feels after doing that. Next question is from for a Schneider. How do you define fitness? This is a cool question. Wow. Did you say you had a discussion about this,

really? Yeah, no, I saw it. I don't know who picked this. I was at you who put this up here. And I was like, oh, this is cool. We'll hit this because I literally was just having this conversation with a client of mine. And I always tend to keep like one client that I'm helping out. And she's been with me for quite some time. And one the things that I was she's in great shape. She's in her fifties. She's Eats very well. She works out four days a week She's the only areas. I think that I could her strength and her mobility is a lot of our programming is is wrapped around and She's really hard on herself always. Oh, you know, I had a half a cookie the other day And I you know did and she's like kind of always doing that and I'm kind of reminding and she's really hard on herself always, oh, you know, I had a half a cookie the other day and I, you know, did, and she's like,

kind of always doing that and I'm kind of reminding and she's very pretty and I think she's very aesthetically driven like she wants, she wants to be in great shape all the time which I think a lot of us do, right? It sounds good to say that. And I'm one of the things that I probably would have never spoke like this 10 years ago that I find myself saying to clients like this now

That's different. It's just you know really understanding what what health and fitness is is important I think sometimes we get so caught up in the way we look and this is and I think why I speak to it now is because this I I struggle with this myself in the past I would define my fitness by what my reflection in the mirror looked like. And if for me, I was trying to be this muscular, ripped guy, if I was, you know, how far away I was from that would define how well my fitness is. And I have just a total different outlook on that. And so one of the things that was reminding her is like, you know, you're a very fit, healthy person. Even right now, when you say you feel terrible

and you're not great with that, you know, part of that is because you feel like you could look better. But when you break down your, your category as far as your age and demographic and think about how healthy you are, your body fat percentage, the food choices that you make, the exercise movements and cardio that you do on a regular basis. You're Christine, you're a very healthy person, very healthy person. And that's what I think defines fitness. And I think for me, I'm always trying to remind myself that, right now, I've only been training two times, maybe three times a week.

And sometimes those sessions are actually very mobility driven and maybe they're just a deadlift session and that's all I do. And I'm by no means am I at the strongest, I don't look the best I've ever been, but I feel very healthy when I think about it. I've adjusted my calorie intake because I'm not stepping in moving as much.

And so overall, I'm actually in a very healthy, good position, but I know that I get these conflicting feelings sometimes where I feel like, oh, I get down on myself from them. Why am I doing that? Well, that's because I'm used to looking a certain way. So I think that's what fitness defines me. Fitness is health. And if you're healthy, that's what fitness can be. And there's a very wide spectrum of that, right? You can be on all, you know, you're sometimes your fetish version of yourself and sometimes you're just fit.

And so I think that you have to have defined that spectrum for yourself. And nobody knows that better than you when you are healthy and you know, sleeping well, good energy levels today, low stress, strong enough to do the things that you need to do every day. Like, I don't need to deadlift 500 pounds. Yesterday I was ripping 315 out the floor and it felt heavy for five.

That's normally a lightweight for me. But then when I really checked myself, I was like, well, how often am I going to have to pick something over 315 pounds up off the ground five times? Probably not ever, but so technically I'm pretty healthy and fit right now, just not at my extreme level. So I think learning to evaluate yourself on your fitness capabilities, how your stress levels are, how's your energy levels, how's your sleep, how's your sex drive, how are

your relationships with people, and how's business, how's your sex drive, how are your relationships with people, and how's business, how are all these things, and how balanced you have in all of them, and to me, all of those encompass my health or fitness journey. Yeah, I think this is a very personal question. I'm glad somebody asked this because how you define fitness is extremely important for yourself. It's extremely important. And here's why it's very individual. So I'll give you a few basic examples. You could take a body builder

and you can put him through a crossfit workout and he'll get buried. You could take a crossfit athlete and have him go do powerlifting and he would also get buried. You could take somebody who's works out in the gym and takes care of themselves and plug them into a hunter gatherer lifestyle where they have to chase down their prey for, you know, 15 miles and they would do terrible. So fitness can mean a lot of different things, but how you define

fitness for yourself is going to determine how you treat your body and how you eat and how you exercise. And so this is very, very important. Now, if you define fitness as looking good, so if somebody asked me like, how do you define fitness? Oh, six pack, looking really ripped, take my shirt off and everybody admires me.

Well, how's that gonna drive what I do in my day to day? Well, I may work out a particular way, I'm gonna eat a particular way, I'm going to eat a particular way, I may restrict my calories quite a bit, and it might not be the best direction. If somebody asks me, how do you define fitness? And I say, oh, it's being able to run a marathon

in under an hour or something crazy like that, or under two hours. I'm going to train a particular way because that's the way I define fitness. So how you define fitness is extremely, extremely important. How you define fitness also is not a stationary target. It's not something that just stays there forever. How you define fitness should change as your circumstances change.

I've gone through some difficult times of my life over the last 10 years. And how I defined fitness during those difficult times was am I able to have the energy to handle my work, take care of my family, and maintain myself in a way that I don't break down. I don't become depressed, I don't become anxious, I don't get addicted to alcohol or drugs because of the stressful situation. If, if I can avoid those things and take care of my family and still work and just kind of keep my head above water, I'm really fit right now. There's other times on my life

when fitness meant to me being able to deadlift 600 pounds or being able to get down to 4% body fat. So that needs to change, but it's extremely important to define your fitness for yourself. Now, if you would ask me what I think the ideal definition is for fitness for people, you know, I don't think I can necessarily define it,

but I can say this, if you treat yourself like somebody you care about and you really wanna take care of yourself, then how you define fitness is probably gonna be the right way for lack of a better term or the healthy way of what that fitness looks like for you. I think that the statement you just made about it should be changing is an extremely good

point. That was, I didn't add that under my long old spiel. That was something that I said to her is that you have to evaluate what's going on in your life currently right now and your fitness should be redefined because of that. Because right now, you normally wouldn't be having family over for dinner. You wouldn't be traveling back to Chicago, where there's a lot of things that are going to happen that are very important to your health, that are important to your relationships.

And so, therefore, if you are also in the mindset of, I want to have a competitive-looking body, this is probably not the best time for that. Or what it's gonna end up doing is adding stress to your life. If that's where you're trying to define. So I love that I'm glad you made that point that it should be always being redefined.

I look at the term fitness as like it's on a spectrum. So if I were to look at the ultimate pathway to longevity or wellness, I would sort of wrap the two of those pursuits somewhat together versus like more of a sport on the other end of the spectrum, where it's something that I'm pursuing that's the extreme skill or some extreme physical pursuit. And the fitness is somewhere, somewhere where homeostasis lies, but also it's the ability to be resilient.

And I think that being resilient to, I mean, this could be anything from viruses, this could be anything from abilities to overcome obstacles, forces, undetermined forces, like having abilities to get myself out of situations, like, this is all fitness related to me. It's not just about, I mean, looking, I think that looking the part, it comes, like we understand that somebody that looks a certain way has a lot of these abilities. And I think that's attractive. And that's why that becomes sort of the focus.

It's like, wow, look at that. They look awesome. I bet they could do, you know, I bet they're, they're, everything's working out for them, you know. do, I bet everything's working out for them. I think that the focus ends up being on the actual aesthetic of it. I don't condemn that focus because I know that that helps people to get to that place sometimes. I look at fitness as more of, it encompasses this underlying ability to sort of be a master of your environment and thriving it.

Absolutely. I mean, look at it this way. If you look at your life and you place the, and you list the top five purposes and priorities or meanings or things that give you meaning in life. Let's say you were a list of them, and let's say at the top was, my kids, my wife, or family, or husband, my work being able to help people, whatever your list is, and then think to yourself, okay, what version of me is gonna be able to do those most important things

in my life, okay? And it's okay to want to look good, but I'm gonna tell you something right now. If you looking amazing is in the top three, you're gonna have a tough time with life, because I don't care how dialed your diet is, I don't care how great your exercise is, I don't care what steroids you take,

we all get older. And at some point, you're gonna be faced with this defeated, you know, like, oh shit, I'm failing at my ultimate goal of looking amazing all the time. So list your things, list your priorities. And then what version of you is going to be the best at doing those things. And it typically revolves around some balance.

You've got some good strengths, you've got some good mobility, you've got some good stamina, you eat right, you get good sleep. That's the version, for example, for me, that's the version of Sal, that's going to be able to do all those things absolutely best. And so that's the way I like to look at it. And sometimes, I think that's why it changes. You know, sometimes shit gets hard as hell, and my workouts are all about just surviving.

I'm not even going to the gym to try and improve. I'm just, woo, I gotta go to the gym to make sure that I don't crumble. Take a press. Yeah, you know, or something else, maybe. Next question is from Gary Aguyer. When do you know when you should stop bulking and start a cut? It's a good question. I did not know when when I was younger. I just fucking went for it all the time. You know, I just bulked. But as I got older,

I started to learn to read the signs of when a bulk stop being beneficial and just started being detrimental. When you first get into a bulk, if you do it right, in a bulk constitutes eating more calories than you're burning, typically anywhere between 300 on the low end to a thousand or maybe even 1500 on the super high end over your maintenance calories. Some of the benefits of doing that are increased strength, more energy, you build more muscle, sometimes hormones become optimized, testosterone increases. You can speed up your metabolism a little bit.

So I keep my eye out for those. Now, what are some of the negatives of doing that? Excessive fat gain, loss of energy, loss of motivation. I just have digestive stress. Digestive issues, I start to feel like I can't eat any more food now I'm forcing myself. So, I pay attention to those things pretty closely. And when I feel like my bulk is just now me eating more and just getting fatter and I'm not getting any more benefits

and maybe my strength gains are dwindling to the point where, you know, I was adding, I added 15 pounds on my list before and now they're going up by five pounds every time I gained 10 pounds of body weight. I know that the bulk has lost a lot of its benefit. I know my body now has become desensitized to the extra calories. And then that's when I reverse directions. Now to be more specific, because some people don't have the connection

to their body to know what this looks like, and I didn't for a long time, give yourself a body fat percentage goal. That's an easy one. So, okay, I'm at 9% body fat, I wanna go on a bulk, I'm not gonna let myself go above 12% body fat. There you go, every week test your body fat. Once you hit that 12% reverse change gears,

go into a little mini cut, you know, drop a percent or two body fat and then reverse back into a bulk. Now, I'm going to give my personal protocol that I like to do. So I, and I think there's definitely an individual variance for everybody. And you, I think you should play with this to see, I think everything that's said was, was very important to pay attention to and watch. For me, I find that whatever I'm focusing on, whether it be a cut or bulk, so let's say I'm bulking, that's the main focus, so that's going to take a majority of the surplus, but I weave in and out, and I do like a four to protocol, and I do it both ways. So if I'm bulking, I like to run like four weeks in a row of calorie surplus, and then I'll go to two weeks of a calorie maintenance or deficit, and then I'll go back to the bulk for four weeks,

and I just kind of weave in and out like that, four, two, four, two, four, two. Same thing goes for the cut. If my main focus is to cut and lean out, I like to run for about four weeks in a deficit and in a cut, and then I would surge back up for a week or two and then back to the 424242. I have found that right around there is what works best for me. And I've been doing this for a long time so much of that is more off of feel so I don't

follow it's right to the four week mark and right to the two week mark. But it kind of falls right in there. Give or take a few days or so, I typically run that four weeks of focusing on whatever it is I'm focusing on and then I reverse myself out. And I seem to get the best results. And so maybe trying something along those lines, I've done everything from two to four one

and I've tried a lot of different protocols for myself and find that that works the best for me where I don't tend to ever let too much body fat. I find the first week or two when I'm in a bulk is just trying to get the calories up. I mean, that's already work when you're somebody who's struggled to eat enough to put size on. So I find, you know, the first week or two was really finding that, that sweet spot and finding where I need to be. And I'm normally in a certain phase of whatever program or whatever I'm following at that time. And then as I'm transitioning in the next phase, I'm also at the same time switching over to a cut and reversing over

what I was doing for a week or two and then back on it again. So that's just been a personal protocol that I've, I've followed for a long time. I think the takeaway from that is not allowing you to get stuck in either one of them for too long. In the past as a kid, I was like, sour, I was on a permanent bulk. You know, I was just always trying to eat more, eat more, eat more. And I put on a ton of body fat. And then if I were to lean out at all, I'd pretty much lose the muscle that I spent all that bulk trying to put on.

And so I think that's you where you got to be careful is this, you know, quote unquote, dirty bulking that a lot of people like to do because it's a lot of fun to dirty bulk, but if you really care about trying to build a physique, it is by far not the best strategy. Next question is from S Miller Fit. In reference to any form of physique, bodybuilding, competing, what is your take on the U versus U mindset compared to competing to win? Well, this is good for any athlete, any sport, anything you do or you're competing. Yeah, I think it's interesting though the difference of what kind of a sport bodybuilding is and how involved that is lifestyle-wise with nutrition and just the focus of it being

purely on everything revolves around you versus you kind of contributing towards an action that you're doing with other teammates and other people and you can kind of work on your own skill set. This is like something that's a completely different type of a focus. Yeah, I think so. There's some benefits to the U versus U mindset, mindset. However, it is now being used, in my my opinion in the wrong way. Okay, now it's to the point where people are entering

into competitions and because they're afraid of competing or to be more specific, they're afraid of losing, it's all about the, I'm just trying to do better myself. I'm trying to get better for me or whatever. And it's kind of a part of this trend of, you know, that competition is bad and it's all about feeling good and, you know, you don't wanna lose, we don't want anybody to lose

cause they feel bad. No, no, no, you enter a competition, your goal is to win. Like, if I am turned to a competition, I wanna win that competition. Now, at the end of that competition, if I lose, which happens often, right? I mean, you're not gonna win all the time. When I lose, at the end of that competition, if I lose, which happens often, right, you're not gonna win all the time, when I lose, at the end of it,

I can then I'll reevaluate things, and then I'll end and say, okay, I lost, why did I lose, why did that person beat me, and was I a better version of myself than the last time? If I was, that's cool, at least that was that, I'm still upset that I lost, and I still need to do better, but, okay, I got better than I was before, better least that was that. I'm still upset that I lost and I still need to do better, but okay, I got better than I was before.

Now, better than I was before. But I see a lot of people entering the competition with this attitude where, hey, I'm entering this competition, I really don't care about whatever, I just wanna get better than myself. And I get it for some things. I could never run a marathon before and you're just doing it for your health

or for motivation or you've never, I get all that. But you know, you wanna be careful because we have this mentality that's been growing where competition is a dirty word, where nobody needs to should lose because people feel bad. If you're entering into a competition that you're competitive at and it's something

you really take seriously, fuck being better than you were before, for sure you need to do that. That's a given. It's like somebody being proud about not cheating on their spouse. Like look at. For sure you need to do that. That's a given. It's like somebody being proud about not cheating on their spouse. Like look at me. Well you're not supposed to.

You know what I'm saying? Like you fucking go in there. Yes, you're supposed to be better than you were before. But if you're competitive, you're there to win and beat everybody else also. Yeah, I think it's a clear difference of people who are in it to be the best, to take out all the rest of the competition versus somebody

that's sort of like in the mindset of like, I'm just in this for me and I'm like, trying to improve every day. And I think that both, you can combine both mentalities, but I don't think that you should eliminate the fact that there's other people involved in this and that you should have your eyes out there to, you know, if that doesn't motivate you, I don't know what type of an athlete, you know, really is going to thrive without that.

That was a really interesting perspective that you gave yourself, because I actually was going to say that I don't think there's any other way to look at other than you versus you. But when you put it the way you do, that makes a lot of sense and I understand that. I always used to get clients that would hire me for competitions and they would always send me a picture of a body of somebody like, this is who I want to look like.

Or, you know, and so I was coming from a total different perspective with my thought process of, and I used to tell them, I don them, I never paid attention to my peers in the space, I never did. I never looked at so and so, and that he's winning, he won the last show, and now I'm gonna be competing against him and think about what he looks, none of that even mattered to me

because I know the genetic difference between all of us is so varied that I'm not going to waste my time looking at his body trying to build my physique around that. I'm assessing my body and what it looked like from the last show and how can I approve on it on this show to continue to improve my standings. But like I said, I mean, I wasn't at the fucking win. I mean day one, I never, I never once stepped on that stage thinking like, Hey, let's just kind of do this and see where it takes me like, I'm competitive as fuck. So, but what drove that competition was me beating me every time, like every show, if you, and one of these

days, I'll gather them all, I just never kept and collected all this shit together. But, you know, if you, if you were to look at from my first show, all the way to my last pro show, my physique changed every single time. I did not present, and I see this a lot in that space of guys' angriels coming back to stage and pretty much kind of presenting the same physique over. Like, I think if I was at that point, I mean, I got bored before that.

I would have got bored for sure if I'm just coming up and like, here I am again, I'm 3%. Here I am again, 3%. I looked just like the last time I got bored before that. I would have got bored for sure if I might just coming up and like, here I am again, I'm 3%. Here I am again, 3%. And I looked just like the last time I got up here, like I thrived on the going to the judges, looking at my pictures and going, okay, this is what I look like, this is the feedback I got.

Let's revisit my programming, let's revisit my diet, let's lay out the next 12 weeks of what I'm gonna do do, and then go into the drawing board, and then applying the discipline and following and executing, and then looking at the result. I would never let myself let a judge tell me if I made those changes in improvements. I'm looking at it, I can tell, okay, I changed. Now, hopefully, if I did a good job of that, these judges would recognize that, and this exactly would happen. You know, the judges recognized it, saw it,

and I was rewarded for it, and I moved up the amateur rankings pretty fast. And so, I was competing against others. I was in it to win. That was very motivating, but the mindset for me was always you versus you, and I never worry about what anybody else is doing. But I do get where you're going with that.

Yeah, because I see sometimes people using it as a... No, no, I get where you're saying. It's like the body... It's a crutch. Yeah, like body positive, you know, the body positive movement. I get where it comes from, there's a lot of value in it. But then people use that. You're fat, you know what I'm saying?

Yeah, you're fat. If you're fat, you're fat, there's no way around. Yeah, people will use it as a body. For your body, it's carrying body fat. Exactly, people will use the body positive movement as a way to, no, I love myself. That's why I eat so terribly and why I don't take care of myself.

It's the same thing with the U versus U. I see people using it as a way to not compete. Some of the, here's a deal. You might be better than you were last time, but what may drive you to go even further is the fact that you're competing and it's other people who are even better and you wanna beat them. but what may drive you to go even further is the fact that you're competing against other people who even better, and you wanna beat them.

It's okay to be competitive, it's okay to wanna be first place into work hard, and to aim for that. It's not, now when you get your butt kicked, which is gonna happen, many times. Many times. Then you have your self-reflection,

then it's the you versus you, I get it, okay, here's what happened, how can I do this better? But yeah, that's the whole reason why I said that in the first place, because we're seeing a lot of that, you know. You're right, it is everywhere. Yeah.

No, that was great. I mean, I was already ready to fire off and be like, it's only that you versus you, but you bring a good perspective there that there is this culture around that right now of, you know, don't worry about it. If you took last place. Dude, I see in kids sports, man.

No, no, no, bro, you sucked. Yeah, I see, I see in kids sports all the time. Listen, guys, go out there. With the kill black. Yeah, play better than you did last time. Doesn't matter if you win or lose, you know, bubble blah. And it's like, and then they lose and it's like, it's okay, you know, no, all right, guys,

let's all sit in a circle. Well, here's what happened. You got your butt kicked. You know, you know, here's, here's the thing. I don't have to take the L. This is an important lesson and I think it's in a very important point. So I'm glad you did come from that angle because when you think about like real world, like the workforce and you get out there and you're doing something.

And if all you are thinking about is like, man, if I can do a little bit better today, I show up on time, I do this and your competitors or the people that are in the same position as you are are working twice as hard as you are outperforming you. It doesn't fucking matter that you are beating you. You're not going to get the promotion. You're not going to make more money. Your boss is not going to reward you. And there's actually a likely chance you may get fired.

But you may be beating you every fucking day. You know what I'm saying? Good for you. But the reality of this, we do live in a dog eat dog world in a lot of aspects and getting by and life and business is one of those that most of us are going to have to dive into at one point of our life. And you got to be able to own up to that. A long time ago, my friend thought that that saying was doggy dog. Doggy dog, yeah. It's a doggy dog whirling. It's a doggy dog whirling, you say? You dog.

Doggy dog, anyway. So listen, if you're a personal trainer and you just started or you're relatively new and you want to build your business, you got to get our personal trainer guide. It's free in there. We talk about the sales process, the prospecting process, how to build your business.

Total free guide, you can find it at minepumpfree.com. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at minepumpmedia.com. The RGB Superbumble includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin

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