6 Soviet Training Secrets That Built the World's Strongest Athletes | Mind Pump 2854

Key Takeaway

Train like Soviet strength athletes: Keep 70-80% of your workouts at 50-85% of your max capacity. Focus on perfect technique and bar speed over maximum effort. Most people treat every workout like competition day—but the Soviets proved that practicing movements at moderate intensity with high volume builds superior long-term strength. When you hit a PR, resist the urge to push harder the next week. Instead, take a deload week. This counterintuitive approach prevents burnout and creates sustained progress over months and years, not just weeks.

Episode Overview

This episode explores six training secrets from Soviet strength scientists that revolutionized athletic performance. The hosts discuss how Soviet researchers applied scientific methodology to strength training, discovering that moderate intensity, high volume, strategic periodization, and skill-focused practice produced better results than the failure-driven, max-effort approaches common in Western training.

Full Transcript

Transcript of 6 Soviet Training Secrets That Built the World's Strongest Athletes | Mind Pump 2854 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

For decades, the Soviet Union produced the most incredible strength athletes ever. They crushed everybody. And today, we're going to talk about six training secrets that the Soviet Union scientists discovered. Some of these you may know, some you may not know, but we're going to break them down. If you want to train like the best, listen up. Yeah. It's not anabolic steroid. It was not. Debball was American. Oh, was that true? Yeah. Danabol was the American steroid that the American lifters were using. Oh, so what do they use first?

They use their own I don't know. They use their own anabolics. But the the um perception perception perception the uh what people thought that the Soviets were doing or the East Germans were doing was using most steroids. And when the, you know, the Soviet Union collapsed, the Berlin wall fell, you know, the the the wall came down and their scientists started coming over here, their coaches started coming over here and we started learning about what they were doing. It wasn't the drugs. Yeah. Yeah. Yeah. It was their training techniques uh that were superior.

So for people are aren't familiar, right? So the Soviet Union uh this is back when uh they were, you know, obviously this was a communist country. was massive and um they devoted so much time, energy and resources on producing the best athletes cuz uh the goal was during the Olympics to showcase their superiority. So you had this like huge debate at the time which is now largely um you know everybody knows which is better but back then it was like what's better communism or capitalism and when the Olympics came around it was like let's see who wins right and you had the cold war going on nobody wanted to go to war cuz everybody had nukes so the the way that you uh you know bragged was we got the best athletes and uh the Soviets took their money time and energy they took scientists and they were the first ones really to view training, true scientific programming, sleep, all of it, uh, through a scientific lens.

And of course, it help it didn't it didn't hurt that they told athletes, "You're mine now. You live with us. So, we got to study it." Yeah. Yeah. They had full, uh, commitment. commitment. commitment. Yeah. So, and they came out. I mean, some of the training uh, modalities and techniques and things that we now kind of understand or take for granted came from the Soviet Union, which is Yeah. Which is pretty cool. Don't don't them and China both like uh start this at a really young age with their kids too, right?

Like a lot of the stuff that's built in like public schools is I was watching a video the other day. I wish I remember uh I wish I would have shared it with you guys. It was kids that were I want to say they were only maybe first or second grade and the stability training and coordination stuff they had the the whole classroom doing was like to think you got a whole classroom of kids able to do that is wild. You would never see that in you.

There's no way you would get a whole classroom of kids. Yeah. Everybody doing the same movements in sync. It was like uniform, he tight. And And And now these these days uh we produce um the best athletes generally speaking. Um unless you talk about specific sport, but uh the US tends to win the most gold medals. But at that time, strength training uh was never wasn't viewed because you had Olympic lifting. It's an Olympic sport, right? You you have other sports that rely on strength, but Olympic lifting is like this a strength sport.

sport. sport. Mhm. Um, and strength training didn't have a lot of science behind it. Like the understanding around strength training was like, well, this is what I do. This is how I train and I'm the best, so therefore here's what I think. And so, nobody really took this scientific approach until the Soviet Union did. Um, and they discovered some pretty um interesting things. So, I'll I'll go over one of them. One of them was their high volume, moderate intensity lifting. So they performed a majority of their lifts, often times often times often times between 50 to 85% range of one rep max.

And they emphasized volume over maximum effort. effort. effort. And athletes back then, our strength athletes, like the way they trained was very linear. It's like, let's go see how strong we are. Let's keep trying to get stronger. Yeah. stronger. Yeah. stronger. Yeah. The Soviets said, no, let's get you practicing these lifts and keep the intensity. Let's perfect movement over over Yeah. really overloading their athletes. Yes. And what it did is it built uh incredible strength adaptations, work capacity, minimized burnout. Were they were they measuring back then how much the athlete could tap into their strength?

Meaning like we have studies that show like like the Olympic lifter that can utilize, you know, 90 something% of their strength capacity. The average person's only like 65 or 70%. 70%. 70%. I think that came later. Did that come later? Yeah, I think that came later. But what they did is they just they they treated it like a study and they said, "Let's take these athletes. Let's train them this way. this way. this way. Let's train them this way. What are the things we have to consider?

Let's start messing with some variables." And when you look at like when you're doing things from a scientific lens, here's what happens when you don't do that is you'll have your your out your outliers and your or your tendencies to look at the outlier the outlier the outlier and say, "Oh, that's the way to train." They were treating it like a study. You take a sample size. What works the best? Cool. Now, let's apply it to some of our best athletes and see how that works.

And what they found was training at super high intensities uh often wasn't the best. The often the best thing to do was to practice lifts. Yeah. Yeah. Yeah. At kind of this moderate intensity. Uh and this is this is why uh we communicate this on the show. This is I mean mean mean shows you the importance of recovery. Totally. Yeah. Totally. Yeah. Totally. Yeah. Well, it's funny that I mean this is you're talking about like the 80s right now, right? now, right? now, right? Oh, no.

Well, this I mean they started doing this way early in the ' 50s, '60s, '7s is really really started to take off you know by the ' 80s they started to you know late what was it when did the Berlin Wolf fall uh Ber Berlin Wall fall 89 89 89 so yeah so was it early ' 80s yeah 70s ' 80s yeah late late '7s early ' 80s that we we understood this science yet it's so common to see somebody training to failure all the time and pushing the intensity and volume in their workouts Yes.

Yes. Yes. Why? Why? Why? If we if we saw this for now for 40 years, we've understood this science yet we still tend to go about it the wrong way. We don't. The best strength coaches know this. this. this. Yeah. Yeah. Yeah. Find a strength coach. Strength conditioning world knows this and they know this. The problem is the most jacked looking person uh gets on a magazine or communicates on social media and so we listen to that guy or that girl girl girl when the science says something totally different.

The other problem is that the studies that we have are these short studies, 16 weeks. Soviets were studying these people for years. How do we keep improving over long periods of time? You know, like you guys know this as trainers. Um, you know, I could train someone if if they're well rested and wellfed. We could do failure training and see some pretty cool go results in like 6 weeks, maybe 12 weeks. Yeah. Yeah. Yeah. Train someone for a year, two years, three years. the person who practices the lifts, maximizes technique, trains at like, you know, 60 to 80% intensity all the time.

Most of the time, they're the ones that are going to make the best game. game. game. Yeah. This one really resonated with athletes. And I think that's probably why like our culture didn't really adopt it, you know, quite as as frequently. And two, these like um you know, gym influencer like you know, bodybuilder type uh you know, have a totally different approach which I think just totally took over. Yeah. I mean I because there there's obviously studies that support uh failure training and hypertrophy. Sure. Sure.

Sure. And but we've always communicated that on the show of like you know that's in the context of this short window. Yeah. You know and and it's like at one point that that trick doesn't keep working. And so what it looks like is like okay so you have the the the group that you know is going to just consistently trade the intensity for volume and practice. It's going to be this like slow gradual climb. You see the in the short four, six weeks, you know, you're going to see that failure training spike here, but then it's going to have a hard fall off and then plateau where they're just going to keep they're going to keep going.

So, you extend that out trend of positive. Yeah. You extend that out six, eight months, a year and it's not even close. The person that was constantly uh you know, tilting into overtraining and training and failure all the time. When I learned about this stuff, uh, I I applied it to my own training. This is when I got strength gains I'd never seen before. And it was because I went from training, you know, failure, intensity to practice these lifts, lifts, lifts, practice them often. Uh, don't train at that super high intensity.

And and also be smart about when you add weight. Uh, so that's another thing too. When a scientist is training you or a coach who's a scientist or strength coach who's training you, here's what often happens with the athlete. I feel good. Let me push it. and and the and the strength coaches say, "Nope, n n n this is this is you got three more weeks of cruising before we push it up, but I feel great. I want to push it." No, no, no. no. no.

We got three more weeks of training at this at this point. Well, it's like you can only pull that lever one time. That's right. Yep. You know, once you pull that I'm, you know, going to failure or max intensity, it's like it's done. like this. So that that's where my whole, you know, the goal is to do as little as possible to elicit the most change came from is like I want to do as little as possible so I can save these levers that I can pull as I reach these little plateaus throughout this.

If I go all out right out the gates and I pull all the levers at once, it's like sure I might see this great, you know, 30 days, you know, but then after that it's like done. And you know, it's by the way, here's your more evidence. So obviously we have a fitness podcast. When people call in, there's a bit of a self- selection bias of people who work out and are fitness fanatics. Okay? Nine out of 10 times, okay, if you listen to our show, nine out of 10 times, our advice is to reduce volume, volume, volume, reduce intensity.

Everybody comes back with better results. Why? Because they're doing exactly what you're saying. They've been pushing pushing push push push and so we bring them back, boom, the body respond. Not to mention too, the other variable that I think we just we uh we need to collect to pay attention to is that a lot of these studies that were done are done on these athletes that are like full-time athletes too, you know, and that's all they did was eat, train, sleep, and and and you know, and and play with these these levers where it's like the average person goes to work, to work, to work, has a kid crying at 2:00, gets out in a fight with their husband, their wife the day before.

Like there's so many other stress factors that the average person is is constantly trying to balance while also stretching their capacity to train and push towards these goals. And you have to factor that in. Yeah. They see, you know, when you do this right, your workouts are not competition. Most people treat train their workouts like it's the competition. competition. competition. Um and this is what the Soviets understood. They're like, "No, we're training for the competition on this day. The training is not going to be like the competition." No.

No. No. buy any MAPS 15 style workout program, get another one for free. So, you can get any Maps 15 program and then get any other one for free. Go to maps15bogo.com. maps15bogo.com. maps15bogo.com. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Uh, the next one I I was not familiar with this.

Maybe you are, Justin. Have you ever heard of Prollepin's chart? Have you ever heard of this? Prollepin's chart. Prollepin's chart. Prollepin's chart. So, this is by coach Alexander Prolin. He analyzed thousands of elite lifters logs. And I I had to go deeper cuz I'm like, what is this? So, what he did, I'm going to read here because I was not familiar with this. So, it's a foundational guideline from Soviet sports science for determining optimal sets, reps, and total volume based on training intensity. So, he he developed this in 1975.

He analyzed all these training logs, and he produced the best strength and power gains while presuming technique, bar speed, and recovery. This is what it looks like. This is crazy. 55 to 60% of one rep max, you did 3 to six reps per set. The optimal total reps, 24. So in other words, if you did 55 to 65% and you did six reps, once you got to 24 reps, you were done. If you did three reps, three reps, three reps, basically four set four sets of six or eight sets at at three.

Right. Right. Right. Right. Right. So the total reps is what he looked at. He dug this super that's so low of volume. volume. volume. Another one Another one Another one and and at 55 to 65%. Yeah. Look at this one. 70 to 80% of one rep max. 3 to six reps. 18 uh 18 optimal total reps. Doug has a has a has a range there between 12 to 24, but I have the exact number. 80 to 90% of one rep max, two to four reps per set, 15 optimal total reps, 90 plus, like you're really pushing it.

One to two reps per set, seven total reps only. only. only. Seven total reps. Wow. So, this is a chart that they used uh based off of all these training logs and analyzing them analyzing them analyzing them to discover like what was the optimal amount. And what do you think? What do you think the average gym goer is messing with? Like when you look at that, they go by like how much they can do. They're they're they're they're they most of them are probably moving in the 70 to 80 minimum.

This is so much more skill driven. I'm going to paint the picture. If you're a lifter and you're working out with a weight that's let's say 60% of of your one rep max. Yeah. Yeah. Yeah. Okay. So let's say your max is uh 100 pounds. So you're working out with 60 lbs just to make the numbers easy. Yeah. And you're doing sets of three to six reps. Yeah. Okay. You're once you hit about 24 reps total, you're done. Most people will be like, I'm I didn't even feel like I worked out.

worked out. worked out. Yeah. Yes. Yeah. Yes. Yeah. Yes. I didn't even feel like I worked out. Yeah. That barely will feel like a warmup for a lot of people. Yeah. They'll be like, "This is easy. I could do way more. Like, I should be able to push myself more." So, this is why it's so wild. You know how it kind of breaks down. Yeah. That's cool. I've never seen that before. Mhm. before. Mhm. before. Mhm. Uh next up, now one thing that that the Soviets did which was really cool, if you if you do any kind of plyometric training or you try to improve explosive power, uh you got to give the credit to the Soviets.

the Soviets. the Soviets. They're the ones that really figured this out. Um and they they are the ones that figured out what's called the shock method or depth jumps. Yep. Yep. Yep. So a plyometric what you what you do super training that book. Yeah, it's perfect. perfect. perfect. Yeah. So what you're doing with plyometrics is you're trying to maximize the speed at which your muscles can contract with maximal effort. Okay? By the way, power is what makes you dangerous in any sport. Strength is cool. Power kills.

Like if you you got strength, cool. If you can move quick with strength, with strength, with strength, you're a killer. It's really acceleration. Yes. Yeah. On command. command. command. And the way plyometrics looks is you're trying to train what you want. So like a simple example of plyometric would be like I'm going to try and jump as high as I can one time. Then I'm going to wait as long as I need to until I believe or feel this is usually minutes. usually minutes. usually minutes.

I'm fully recovered until I feel like I can I can either I can beat what I did last time. That's the idea. I want to be able to beat what I just did last time. When fatigue sets in, you're you're done. You're no longer training for this. So, they did the the depth jump where they figured if someone jumped, if someone dropped off of a high surface, went down, and then did the explosive jump, jump, jump, they were going to get higher and got more power, which is now you see this in plyometrics all the time is adding that that depth jump, which is kind of cool.

Oh, yeah. That's totally used all the time in strength conditioning. Yesterday, I was training and it's a trainer was training a kid, young athlete on jump boxes and it took everything in me not to say something. Oh, you saw him? Yeah. It's if they're just doing it for fatigue. fatigue. fatigue. Yes, dude. Just like sloppy back and forth like forth like forth like just get tired and then right into that into some knee tucks and something else and just like this. You're you're like not helping this kid at all.

When you're doing that, people need understand when you're doing it like that, it doesn't matter what you do. No. Sorry. You are not you are not helping that kid at all. At all. At all. At all. No. What I mean is if you're doing that in your workouts and you're picking different exercises to do to fatigue, like I'm I'm doing ice skaters and I'm jumping over the bench back and forth and I'm jumping on a box and I'm getting super tired. super tired. super tired. If if that's what you're doing, it actually doesn't matter what you do cuz you're just trying to build endurance.

You can just jump in place. Yeah. Yeah. Yeah. Or run on a treadmill or jump rope or do Yeah. Yeah. Do jumping jacks. So, it's going to get you the same get you the same place. That's right. It's certainly not helping their vertical, you know, it's not doing that or their speed. It's like terrible. One thing I want to communicate about plyometrics because there's obviously uh like strength training there's uh varying degrees of uh skill required for how you apply it right um plyometrics is often communicated that like this is just for athletes but the truth is if you lose your ability to um to move quickly you lose it.

So the average person should practice some form of plyometrics however basic because you will lose your encounter it encounter it encounter it you'll still encounter it even into yeah your 60s your 70s your 80s you know just to have the ability to stabilize even yeah or like yeah decelerate uh but yeah I mean for the most part the intention is everything with plyometrics so if you you know the approach like what what your outcome is Like even for that depth jump, like the real reason for it is not to just try and you know jump and explode.

It's how quickly can I get back off the ground once I touch. Yes. Yes. Yes. And so that intention and that focus in there is really what helps to triggerate a more uh instant response, you know, from your muscles to to then produce force. It's pretty wild how quickly you lose that. lose that. lose that. That's a skill. I mean I I mean we're all familiar with like they talk about how a boxer his speed is first to go and then his power is the li like he'll keep his power for a really long time.

It's it's another thing when you actually see that happen to yourself like I've shared the story of the jumping out of the truck and it was like such a weird I tore my hamstring cuz I went to go race my daughter in Hawaii. It wasn't even a competition or anything. I just took off. took off. took off. Yeah. Yeah. Yeah. Boom. Tore a hamstring. And you think cuz you're this fit, strong guy. Well, I could deadlift 600 lb. lb. lb. And you've done and you've done that before many times in your life.

You just go like, "Oh, yeah. I haven't lost." And you're like, "Oh, I did. I did lose it cuz my knees always exploded." Like, "Holy [ __ ] potential is insane." Right? But now that eccentric that that decelerating component is not there. Uh, yeah, you're going to have problems. It's a it's a skill. Uh, all right. So, next up is undelating periodization. So periodization is where you're going through D load weeks or uh times when you're training at lower intensity. They started that. They're the ones that started that.

It always looked like in the past, like if you looked at our strength athletes in the 60s and 70s, it was linear. It was like, keep going, keep pushing, keep going. Oh, oh, you need a break cuz you're burnt out. All right, take a couple days off, come back. back. back. They had structured periodization. I don't care how good you feel for the next 3 weeks. We're planned out like it's like this is the schedule. This is what we're doing. It doesn't matter to me. I don't care if you think you can go hard.

That's fine. But we're going to do it this way. And the results were just And I think this is so important for people to understand. If you wait until you feel like you need a break, it's too late. Yeah. You're already it's too late. You want to take the break way before you get to the point where you feel like you're starting. you're starting. you're starting. Well, I mean, this is a great it's a great point to talk about how some of the science that goes into maps.

Like we often get asked about uh why are the phases 3 weeks or four weeks? Like when a lot of this research shows that you up to like six or eight weeks that people will see will see will see results squeeze more potential, right? And so the idea is that we are forcing you to change that before you hit that plateau. Yeah. Before you hit that plateau. It's like we're aware you could squeeze out maybe another week or two. Here's one way you could feel this out if you don't want to get all technical cuz I get it like people just want to work out.

work out. work out. If you hit a PR and a lift, the following week should be a deal week. So hard. Definitely so hard to do that psychologically. Everybody, everybody, you know, when you're you're so high on that like PR, the last thing I want to the last thing I want to do in the next is to take a deal. That's the last thing I want to do. I mean, it I'd rather I'd rather punch myself. You have to admit that every time that happens, there is a part of you that's just like, I kind of want to see what next week.

next week. next week. Yeah. You're like, oh, I definitely 10 more pounds. Especially if the weight moved up and I'm like, I could have done a little more. Yes. Yeah. It wasn't a grind to get it out. It was like, oh, wow, that came up nice. nice. nice. I'm going to be 100% honest. 99.9% of the time if I hit a PR, I'm trying another PR the following week. 99.9% of the time. Knowing that that's not what you should do. do. do. Yes. Yes, dude. Because you go into the gym, you feel good.

You just hit a PR. Let's I just want to see what I can do. Literally, you hit a PR, then next week go delo. Yeah, that's what'll be the best things you can do. can do. can do. I think that 352 was the last the first time actually did a dload. I got one under the belt. Yeah, dude. I You know what though? That was probably, wouldn't you say, too, though, one of the the best uh systematic approaches to a PR you'd ever done? Yep. Absolutely.

Yep. Absolutely. Yep. Absolutely. So, I mean, like, you were ready for it. Planned. Yeah, that was more planned. I think before that, it was the training that led up to, oh, the the feeling of like, well, I'm going to really get after it cuz I I feel like I can, you know, my strength is there. Yeah. Yeah. To defend you and us in that situ because that's kind of how that normally happens, right? way it happens now until what you're talking about is you know I'm in my lifter man I'm feeling good lately it's just like I'm I'm going to run some singles or you know triple let's see oh whoa yeah that feels so good and then you're like hm maybe next week I'll sp that's me uh next up submaximal reps so they you know they were the ones that were doing like well short of failure 70% 70% 70% 70% and they focused on bar speed and technique bar technique bar speed and technique this is really hard.

70% feels easy. feels easy. feels easy. So, if you're if you're listening right now and you do 70% of what you can do, you're going to leave your workout feeling like you waste your time. This is how they would train most of the time. And what it allowed for was more volume, no burnout, more frequency. It allowed for more work to be able to be done and they broke records, you know, training this way. So, it's pretty cool. And then lastly, uh you have the uh complex contrast contrast methods.

This is where they would pair heavy strength movements with explosive movements. I think we know this now as called um post activation potentiation. activation potentiation. activation potentiation. Yeah. Which also is a pre-activation. There's pip. But yeah, yeah, yeah, but yeah, it's I know. I I actually was teaching some kid this the other day cuz he Yeah. He was trying to to test out. This is pretty cool. Cool. So, like you do like a heavy single and then you go jump right afterwards, you'll get higher because to me the coolest ever is to do like a really heavy deadlift and go do a pull-up or something.

You feel it. Yeah. Fly up the bar. Yeah. It's a weird like it's a it's a weird feeling the first time you ever you ever do it. Like you can I did that for vertical jump test and I did like a heavy squat and then went over and like just crushed it. That's awesome. Awesome. Speaking of feeling good, so I was looking up. So we work with Ketone IQ and you guys know I'm consistent. like I'll use them two or three times in a day and I just love the focus that I get with them.

Yeah. And so I went online and I'm like do they do exogenous ketones affect neurotransmitters? And the reason why I looked this up was because I'm you know I'm I'm ADD. I I could be labeled ADD. I have been labeled ADD by a doctor. But uh it does it raises dopamine uh in the brain. brain. brain. Oh. Oh. Oh. So it increases dopamine in the brain. So for people have trouble focusing uh maintaining focus or feeling scatterbrained, it's uh it's not caffeine. It's not a stimulant.

You can take it before bed and go right back to go right to sleep. But the ketones uh the exogenous ketones do put you in ketosis and you get more dopamine and you get that focus. Now is that consistently or does the body eventually adapt to that? It it doesn't. doesn't. doesn't. No, it's consistent. Wow. Wow. Wow. Yeah. It's not a stimulant response. I know, right? I know. And I understand that it's not like it's just the way that the brain operates. it doesn't affect your CNS, right?

So, I know it's not like that, but typically when you have something that has a an effect like that on the body where it kicks something like dopamine up, dopamine up, dopamine up, the body then starts to adapt to that and it no longer responds the same way. But in this case, it will continue. That's right. That's right. That's right. Wow. That's right. It's the dopamine that's part of that focus feeling you get from it. No wonder No wonder. No wonder why you like it multiple times in a day and you feel an effective multiple times.

Yeah. And and and it's interesting because it's not I know what it feels like to raise my dopamine with stimulants. Uh it's very different. This feels different. No, it's not like I take it and I'm like, uhoh, I'm awake cuz I just had It just feels like clean fuel. No, it's just like I don't know. I just focus better focus better focus better and there's no crash. No, there's no crash. It's it's the dopamine. So, and it's cool cuz I get this feeling from eating a ketogenic diet.

Obviously, with ketone IQ, you don't have to be in a ketogenic diet. You just you can eat car, I eat carbs. You just take it. Boom. You know, within 15, 30 minutes, you're in ketosis and you get that that effect, which is kind of cool. Seems like the stuff that tastes the worst works the best. Yeah, it doesn't taste really tasty. No, they've got better. They It's a huge difference. difference. difference. Huge difference on the original formula they have or is the second. Have you ever had any other ketones?

It's like jet fuel before that. No, I have I'm not going around tasting. So, I've tried a lot of different ketones. ketones. ketones. Big ketone taster. Yeah. No. Is there ketone bars? Is there ketone bars? ketone bars? ketone bars? Listen, I've tried a lot of different ketone supplements. uh for years. They all taste like you're drinking gasoline. Yeah. Like not even a little like bad. Like really bad. Yeah. Yeah. Yeah. Their ketone IQ is like I mean I felt like the first I felt like the first formula was kind of like that.

That's kind of what kept me from doing like you know me. I'm like oh their first make you feel really good. Their first formula was better than everybody else. But now it's like it's not bad at all. But their first formula was still better. There there is something to say though about like a like a supplement that really works and like it not tasting very good that makes you feel like okay it's working well well yeah because it's like because everybody everybody knows the hack is to make something taste really good and so then like there's like look at what happened with all the uh the creatine gummies like 90% of those out there are just worthless just worthless just worthless yeah it's just gummy gummy bears everybody like toddlers yeah everybody's just eating a bunch of gummy bears gummy bears gummy bears yeah but no but dude the they they take these creatine gummies and they they analyze them like 90% of them have nothing Nothing.

Yeah. Everybody's out there. Everybody's out there bunching. Gummy bears. Gummy bears. Gummy bears. Little dextrose and that's it. Dude, how embarrassing. You're a fitness person. You're eating gummy bears cuz you think you're taking crate. Yeah. Yeah. Yeah. Just candy, man. Well, you remember when What's Speaking of that, we haven't talked about that guy in forever. Where's he at? Who? Who? Who? Who's it? Dr. Integrity. Oh, no. Oh, he's still around. Is he? Is he? Is he? Yeah, he's still around. He's still around. What's he look like?

He still looks the same forum. I haven't seen him in a long time. Remember when he he he was the first one to really promote the gummy bears post-workout, right? right? right? He's still he's still all over the place. place. place. Is he still sell supplements and stuff? Is he still with Oh, yeah. He probably has his own se Oh, there he is. Yeah. Yeah. Yeah. Yeah. Super cool. Old pictures. Old pictures. Old pictures. Old school listeners will know exactly who we're talking about. Yeah. Yeah.

Yeah. Talk about Dr. Is that Is that um Is that new stuff of him right there? Is that like Can you tell if he looks thicker on that left that left picture when he's in his lab coat? I love my He's got a supplement coming. I love doctors that love the photos that wear the lab coats for stuff like this. I know. I know. Just put that that that stethoscope. Yeah. Yeah. Yeah. You know I'm a doctor, right? Yeah. Yeah. Yeah. Come here. Come here. Come here.

Yeah. Oh, yeah. You got your stethoscope on. Anyway, on. Anyway, on. Anyway, my stethoscope. my stethoscope. my stethoscope. I read a cool study that I sent my daughter. You guys want to hear it? Immediately sent it to my daughter. I was like, "Why? Why her?" I was like, "You're welcome." So, here's here's what the study shows. The father's handsomeness Hey, hey, I should have tagged her mom. I should have said it to both her and mom. The father's handsomeness influences the daughter's beauty more than the mother's handsomeness or beauty does.

does. does. Does the reverse? Furthermore, daughters of attractive fathers tend to have more feminine facial features. facial features. facial features. Weird. Weird. Weird. Say that again. So, a girl's They don't take on the masculine. No. No. No. From the father. Huh. If a if a if a father's good-looking Yeah. his or let's say mother and father are both whatever good-look or whatever one's not good the father his looks influences his daughter's looks more than the mother and she looks more feminine so it's not like she gets a masculine face she has a more feminine uh and rated as more beautiful based on the attractiveness of her father now does the reverse work for boys with moms moms moms no idea no idea no idea he's like I didn't read that far so if I had a daughter she had a more attractive mustache mustache mustache how did that you're saying I can't imagine any of your features Being femin guy, but I don't know how that would make anything look feminine.

I Yeah, I don't know what that would look like. look like. look like. That would be weird. Remember that. Remember that app? I would hope it just take my wife. Yeah, I feel like S and I have more feminine looking traits for sure. Well, don't include me. You're more feminine than I am. Cheeks. Really? You got the high cheekbones. cheekbones. cheekbones. I don't have high fat. I got the fat face. There's no high cheekbones. A little prettiness to it. There's a little bit of that. Remember that app that you uh you take a picture of yourself and then it would take your face?

face? face? Yes. Yes. Yes. And it would make it into a girl or if you could take it into a guy. Remember that app? that app? that app? I never tried that. That I should have done that. done that. done that. And then everybody's like, "Oh, that's Russia capturing our facial." That was like that in the old one where they turned you into like this old movie. movie. movie. Dude, that was So, let me tell you why that app creeped me out so bad, bro. I my my we did my family.

It was like circulating my family. I remember when it was like four years ago, five years ago. ago. ago. Look just like your sister. I remember that. So weird. I remember that. I remember the picture looking looking looking spot on to your sister. It was my sister. It's And I don't think I looked that much like her. It looked just like her. And then she did hers and she looked just like me. I mean, it just shows you how how good that the software was. Yeah.

I mean, that's, you know, that was like so popular then went away. What happened to that? that? that? I I think that it was capturing people's like it was capturing people's data. Yeah. Yeah. Yeah. Like facial recognition and stuff like that. that. that. I mean, people were still even when that came out and people knew that they were still identities all over the place. I know know know that I think it was the same one as the old man one, wasn't it? That one cuz we all did that.

I mean, that probably same company, I would imagine. would imagine. would imagine. I just I just I just I did that one. I was I just My face look the same. Make him old. There it is. Look like a picture from last picture from last year. Backwards. What the hell? What's going on? Hey, speaking of like facial recognition, you guys hear about the latest conspiracy theory? Oh, let's hear it. That grocery stores are putting little mini cameras under their products. So, so you'll see paper price tags under things, but they're replacing with these new tags.

And in them is a little tiny camera. And what it's doing is it's capturing your picture and using facial recognition technology to start identifying you and then communicating. They buy this. They communicate with Amazon and other other companies other companies other companies selling you out to uh companies. Have you guys been you guys see what Amazon has been doing on its all its streaming? streaming? streaming? No. Oh, so now um so on like I watch a lot of sports on Amazon, right? Yeah. Yeah. Yeah. So when the commercials come up now, okay, okay, okay, so say it's like a uh Dove commercial or something like for soap or something like that and then it I can uh I can add it right to my shopping cart from there.

from there. from there. Yeah. I can go oh Amazon add add to cart and it'll just add to your shop. So take advantage of impulsive. Yes. while you're watching watching the watching the commercial live while it's happening, you literally just right then and there add it to your your shopping cart. cart. cart. Wow. Wow. Wow. Pretty soon you just think of a product and then it shows up. Yeah. Well, or even next to this type of stuff is soon very soon. This is coming if it isn't already happening is the commercials will start to change.

It'll for me to you like so we'll both be watching basketball playoffs on Amazon, but I'll get ads that have caught my looking at grocery store stuff. you can compile when when AI can compile all the data from all your social media searches, hovers, clicks, comments, plus data that's that's with wearables that's measuring your measuring your measuring your dude, where are we with augmented reality? reality? reality? It's well, I'm just going to say like the ads are going to be weird, bro. So, like you like that's exactly they're pushing just thinking about that.

Yeah, that. Yeah, that. Yeah, but I mean VR too, it was like pull people are pulling uh back from producing more VR content and stuff and that's cuz it makes people nauseous, dude. I think I don't think it's it's just not hitting. It's It's funny cuz I don't know. I guess you see like movies where they tried to make them 3D forever, you know, and then it just never and they kept trying and it just never happened. I wonder if it's going to be like that.

Have you ever seen 80s movies that were 3D? 3D? 3D? Like they're so dumb. They will include scenes to try to make it more 3D. Like, hey, have this cookie. And they're like, put it on the screen. Yeah. So dumb the way that they made them to try to do all that stuff. Yeah. Yeah. Yeah. Yeah. No VR comput fell out like that. Then the the I was actually surprised by that metaverse. And first time I tried it was like, "Oh, this is cool." But my algorithm I bought my wife uh which she's like, "Don't do this anymore." So I'm like, "Whatever." But I bought I I want to try to I I I love buying gifts.

This is like one of my love this maybe not hers but it's my love language so whatever I like to buy things right and so I bought her this dress and I don't think she liked it so I I bought her a dress and uh and I want to be able to do that like I want to be able to buy things that you know and she's like don't do that she's like I got to pick it out I got to try it on the whole thing but now my algorithm is a bunch of women's clothing so I have to go in there like every ad every ad is just some new something else so I got to go in there and like I do the whole thing where I click on it don't want to see this ad it's taking me like 10 times for the stupid algorithm pick up.

pick up. pick up. Yeah, I've had a problem. So, I do that a lot, right? So, uh for Katrina and there's so many companies now online and a lot of them are like uh scam sites like I've had to go back and get like refunds. I got in fact I got some now I bought Oh, yeah. Like, so there's a there's a there's a you buy something, you don't get it. So, a lot of these sites are just like fronts like like the So, algorithms figured me out the type of outfits that I'm buying for Katrina.

And so, now I'm getting like bombarded with all these and a lot of them are like great. I'm like, "Oh man, this is that's a great fit. I'm going to get that." But it's like all these off-brands I've never heard of. But it's like and then and a lot and I've learned now to go and read all the reviews, then I go online and I actually search about the company and so but I I had to learn the hard way of like I'd buy some. I just had something recently that I bought I bought it for her back in January.

I still haven't received it. received it. received it. Yeah. Yeah. Yeah. And and like I emailed them and stuff like I got one of the two items but not the other one. I'm like I bought this back in January. Oh yeah, that's on back. I'm like, I want my money back at this point. It's like 6 months. And you have to remember that you bought totally. totally. totally. That's another thing, too, is like I there's been times where I'm like cuz I don't even remember. Yes.

Yes. Yes. Well, I know. Yeah. Trying to trace it back and and get that like item number and all that kind of stuff. I I bought Courtney. I was so excited about it, too, cuz it was like so random. I saw she's like she has like chimp tendencies, you know, where she just like wants to poke all my Oh, my pimples. Yeah, that's that's girls, dude. So I was like, "This is a good distraction." It was like some head of this guy that you put like goo in in blackheads and and you actually like can physically pop these Justin bought this.

And I'm like, "This will be great." You know, it'll distract her from trying to do this to me and the kids, you know, and uh Yeah. It never came, dude. It was It was like a total front. Yeah. Like if I if I squeeze a pimple and Jessica knows that I did it without telling her, she actually gets angry. Yeah, Courtney does too. No, no, she actually gets angry. She's like like there's a little bit of inside of her like and I think she realized like we can't this is the dumb thing to fight about.

fight about. fight about. It's rare. It's rare. It's rare. But there's like a 15 seconds where I'm looking at and I know like she's actually irritated that I didn't let her squeeze this. squeeze this. squeeze this. Yeah. Yeah. Yeah. I mean it's weird dude. Does Katrina do that for that for that for No, she doesn't. She actually thinks it's disgusting, which is I know that's a very common thing with women, but remember I She's kind of like a dude. Yeah. Yeah. Yeah. She watches sports. Like she doesn't she's not like she's not like the Does she play video games with you?

I don't play video games. But if I did, maybe she would. I don't know. I don't think so. When we first dated, I was still playing video games. So when we first met was 17 years ago. You guys played video games back then? Not together. I did. She played on her own. No, no, no. So when we So you know her my best friend Justin is uh her and his wife is really close. Her and Katrina are really close. When we first started dating, when I had my condo, Justin lived with me and he was a physical therapist assistant, right?

He and the girls would come over on like a This is how lame we are. Friday nights and the two of us would play video games while our our girlfriends went out and danced and went to clubs and [ __ ] like that. that. that. This how just like, "Yeah, go hit the club. We're going to stay. We're going to stay." to stay." to stay." Your level of security is amazing. I know. I know. I'm not like a normal person like that where guys like we have no idea.

no idea. no idea. Oh, yeah. You guys go to the club and go hang out and get drunk and we'll do something totally unattractive over here. Pass me the funions. Wow. Wow. Wow. I mean, if you asked I'm sure that was probably one of the things that she the fact that I would I don't I didn't I didn't care about that stuff and I was secure and so I Yeah. But yeah, we were doing stuff like that when we f when we first met, but it only lasted a little while and then after that it was like I don't think I ever looked back.

I didn't want to play anymore. uh study came out on uh another study on what women consider to be the most attractive in men physically. Um and they actually came out with some data. I'm going to pull it up here. Their bank account. Nice. No, Nice. No, Nice. No, we talked about they have a body fat percentage and a and a a shoulder to hip rate uh shoulder to hip ratio that they found to be most attractive. attractive. attractive. So body fat percentage 13 to 14%.

Okay, which is fit. Hey, by the way, everybody listening, it's achievable. That's achievable. That's achievable. That's achievable. Are you kidding me? That's not even abs. Yeah. No, Yeah. No, Yeah. No, that's no abs. You're just fit. You don't you a flat stomach. You don't have Yeah. You don't have a beer belly. You look like you lift weights, but you don't look like you live in the gym. Yeah. Yeah. Yeah. 13 to 14%. And then the shoulder to waist ratio is about 1.5. 1.5. 1.5. So shoulders So shoulders So shoulders to waist.

So whatever the waist is, 1.5 of that to the shoulders. I don't know what that what that would look like on a man with But that's a pretty good Vaper. Vaper. Vaper. Yeah, that's a pretty good Vtaper. Uh, so I don't know. Maybe Doug, you could type in some numbers and see what Integrity has it. Yep. Yep. Yep. I stopped. I stopped. I stopped. Uh, I wonder if there's like an app for you to to I bet. Well, you can measure your waist, I guess, and then measure your shoulders and see if you if you match this, you know, type of deal.

Yo, I think I'm I think my You know what your suit So, I'm 40. I don't know my suit. I have no idea. I think I'm a 46 on shoulders. Mhm. Mhm. Mhm. Yeah. I have no idea. Yeah. I have no idea. My waist is 37. Whatever Spongebob is. You think that's that's that's those measurements apply to me? He's a refrigerator. You make You make You make the the the water around. You make up with push over glutes and calves, bro. You make up. You say where you lose taper.

You make up in gluten. gluten. gluten. Everything's square. Everything's square. Everything's square. It's stable. It's very stable. That's what 1 1.6 to one. Yeah. That guy's lean. He's really really lean. Yeah. You know, so you'd have to be less than they always have like the best vtaper. I got a picture of a like body. Why is he like in that pose? Yeah, like I don't know. That's how Adam used to remember. That's how it's how I posed. Remember Adam's posing when he was on stage? stage?

stage? I think that was I like the way you used to like flare up your hands. What was that about? Stop it. I didn't do that. Yeah, you did, dude. I didn't flare my hand like that. You did something with just to like You did this thing with your hands. You shake out. It's like you're getting all the feathers out or something good, dude. Oh my god. That's so awesome right there. It's great. It's great cuz I saw how uncomfortable you were. The worst part about it is how much I immedately hated that part that had to do all of it.

So, of course, I'm going to get roasted by all my buddies. You know what I'm saying? So, saying? So, saying? So, you're in no in no world is there anything cool about that. Just And you know what was funny when I talking about that that world for a minute was the guys that actually thought that was cool. cool. cool. Yeah, that's that's where there's a connection. connection. connection. Yeah, we are not this is we are not alike here. I know I'm doing it with you. I know I'm getting guys.

We're not cool. Yeah, this is not cool enough. I know. My niece is working at the abs. My niece is working at the gym right now. Uh, now. Uh, now. Uh, you know what, Doug? You can find an example if you just uh look up uh Mind Pump Atom. It'll pull up. Oh, don't do it. Don't do it. It'll pull up a nice vaver for you. I got to tell you, check it out. My My niece is working at a gym and um so she's she's never been in that gym culture.

By the way, this is a great place. Uh gym culture has got its own problems, right? Working in gyms got its own issues. But, um, I think it's a great atmosphere. I really do. I think it's generally speaking, people are coming in to better themselves. Staff is high energy. Uh, people work out together. If you've got a good manager, good culture in a gym, it's like a great atmosphere. So, I'm so happy that she's working there. But she told me, she's like, "There were some guys in the aerobics room and they took their shirts off off off and she's like, and they were like, she hasn't seen that before." And she was like, "They were posing in front of the mirror." I'm like, "You mean they were flexing?" She goes, "No, they were posing." And so she tried to show me.

Yeah. Oh, those are physique. Those are physique. Men's physique. Yeah, dude. Yeah, dude. Yeah, dude. They're totally different. That's what I be I like I like the the gym I went to right back then was very popular for like men's physique and bodybuilders and like that was like a thing thing thing like after your workout go pose. Yeah. Yeah. And like I just was not a like no I don't want to do this here. Like I'll do it in my house. I don't even want to do that.

I'll do it in my house. I do not want to do this here. But there's like a lot of sense of, you know, it is the guys get all aired up. You know what I'm saying? They want to look at themselves. Yeah. They're all aired up, but hey, it's for my sport. I got to do this. So, you think there's all these girls watching and really just dudes like it's 100%. There's no chicks. No chicks for everyone. for everyone. for everyone. It's other dudes. It's always other dudes.

dudes. dudes. Bring your hand in a little bit. Yeah. Which I think I think that's the thing that every guy thinks is going to happen, right? Is going to happen when you get looking like that. But it doesn't. It's not chicks that are over there. It's other dudes that are You get way more respect lifting heavy. That's just the way this period. It's still probably from guys. Truth. I was just No, I was going to say I don't think girls care about that either. I don't think Have you ever had a girl walk over and be like, "Oh, that's nice squat.

That's some serious weight." weight." weight." They're intimidated. They're intimidated. They're intimidated. I mean, they'll make fun of you if it's small weights. So, so I feel like that's something you would or I would do, right? If you if I saw when I see a girl squatting like two plates plus, like I'm like, "Oh, I'll I'll compliment. I'll be like, "Oh my god, that's a great squat." Or, "Man, you're strong." Like, I'll say something. But girls don't do that the other way. There's this there's this uh you guys you guys know I go to several gyms and one of the ones I go to is more like a country club and so the crowd is a little older and when I go in the morning there's definitely a group of people who are in their like 60s7s maybe even 80s cuz that's the time they like to work out and there's this little there's this little uh Asian woman and she's got to be 80 and I see every time and I see her in there she's working out she's on the machines she always makes eye contact with me she gives me a smile if I grunt a little too hard.

She gives me a thumbs up. I don't think she speaks any English whatsoever, but I so bad want to give her a hug. But I'm for sure going to be creepy if I do. But she's so I love her. She's like She's like She's like She thinks you guys are in the same age category. category. category. You're doing a good job for You can do it. How did you do that? I see you guys. But she's like 410. She's probably like 410. She's like this little tiny thing.

Oh, I love watching her. It's so great. That's so funny. Uh study came out on the happiest men. What group of men are the happiest? And it's married men with kids. Yeah, of course. Married men with kids are the happiest. The least happy single men no kids. Peter Pan dudes. Dude, and you know what's why I'm saying this? this? this? I wonder if income plays a role. And what And what And what in that the guy like you you the the guys that are single, obviously we know the difference between Yeah.

But a a guy that is single and is struggling to get by versus a guy who's single and is is well now also like you know the window of time uh in terms of it being like are they older or they younger like I don't know I would I would assume I'd have a different perspective as a younger guy. younger guy. younger guy. Yeah. I'm sure they're not interviewing you know 18-year-olds that kind of stuff. Uh so these are like within what you would consider married kind of father age.

So probably late 20s and between whatever between whatever between whatever but the difference is pretty pretty big. It's like It's like It's like it's what's interesting about that s is that the the single guy Oh 22 to 35. So between 225 that's pretty young. So percentage of dads aed 22 to 35 who are very happy. Okay. Married dads 37%. Unmarried childless 14%. That's a big difference. More than double. double. double. Yeah. Yeah. Yeah. Are considered happy. And this is important because the media would have you believe otherwise.

Well, not that. But what's interesting about that is that that would include the the the uh early 30 guy who is making good money who like he's also admitting that he's not as happy. Yeah. Like a lot of Would you think that a lot of people like that would admit that? Yeah. Yeah. Yeah. You think so? That they're that they're unhapp Yeah, they're I don't think they would. I feel like most of them would like I feel like most of them would would put on the front that like I'm happy.

I'm killing it. Yeah. I'm flying all over the world. I'm hanging hooking up with chicks all the time. time. time. You know, that's Yeah. But see, Adam, what you just said right now is what the media portrays. How many 34 year old dudes with no kids are traveling the world hooking a wheel? No, that's fair. That's a That's a fair That's fair. That's a fair point. That's a fair point. That's You're talking about the 5%. You're right. You're right. So, that makes more sense. Most of them are lonely.

You know, a lot of those guys You know, a lot of those guys are thought that that's what it was going to look like. It didn't look like that when they're like, "Man, I thought I'd be flying all over, hooking up with hot chicks, and I'm just sitting in my apartment playing video games. I'm lonely." the high school level when I was coaching and like it was such a culture shock for me like to see what these kids were like into and like uh and and you know like what your most popular kid uh what they did on the weekends and all that and they were like starting uh Dungeons and and Dragons like they they had like all these like little sub uh clubs that they're a part of and all this stuff and I was like that's so interesting.

The popular kid was the popular kid. The the quarterback, the the handsome kid that's like, you know, should be out there. DG. DG. DG. Yeah. Yeah. Yeah. Wow. Or D and D, whatever it is. DG. What's DG? D. Dungeons and Dragons. You know, so it's funny you say that. Survey of 2,000 Americans uh of Gen Zers found that 39% of Gen Zers are choose social media over sex at least sometimes. 21% do so often. One in eight genzers believe scrolling is more pleasurable than sex. Whoa.

Whoa. Whoa. 23% see no difference between the two. That's sad. That's sad. That's sad. What What What is going on? This some bad sex. Well, I mean real bad. You're not doing it right. Yeah. Yeah. Yeah. Right. I mean this just So what does that mean? Okay. That Yeah, let's break it down. Yeah, cuz that that means cuz that sounds crazy to me. It does sound crazy. So, you're saying that there's uh how do they get that where uh I have this option to have sex with my girlfriend, but I just said, you know, honey, I'd rather scroll on Instagram right now.

I don't want to I don't want to do that. Is that what you're I mean, yeah. yeah. yeah. What? What? What? Yeah. Yeah. Yeah. That's what this That's what they're showing us. showing us. showing us. Teenage young men 2,000 2,000 uh both both men and women. So, here's what I think is happening. Um by the way, according to this another survey, survey, survey, 44% spend six or more hours a day on the phone. 92% sacrifice sleep to scroll, 20% ignore basic bodily needs to get more screen time.

You do notice you do notice how that has continued every time you read one of those go up. And I still think it's under reportported. under reportported. under reportported. Right. So what I think is what you have is a generation uh a significant percentage of a generation, the largest percentage of any generation where they've just been on this since they were kids. And so their brains are wired this way. this way. this way. Yeah. Yeah. Yeah. Which is different than us. Mechanism kind of comfort thing.

Like I can get stuck on my phone for sure cuz it's addictive, but I wasn't raised with it. So my brain didn't didn't model itself, itself, itself, right? Well, yeah, it's not normal for you. So even you you can get caught doing it, doing it, doing it, but you recognize right away how not normal it is versus someone who's been who's been raised with it and their brain is that is their medium. That's that's the medium. That's their normal. So that's like it doesn't feel weird.

weird. weird. Yeah. Which is crazy because uh we're talking about sex, but I think if they asked another study, what what they're really doing is sex. Cuz okay, take sex aside. aside. aside. What's probably worse or what this is downstream of is these kids are happier doing that than just having relationships. relationships. relationships. Yeah. Even interacting with real people. That's the real one that's bad is that that's that they prefer to do that over being with regular people. Well, that I mean I think that's an obvious because I think this what the study highlights is like they're willing to pass up even sex, which everybody knows is so pleasurable.

It's like if you're passing up something that is that pleasurable, you're of course passing up something as mundane as just a conversation or connection to connection to connection to that's why I think when they when we look at the data, I really feel strongly about this. When you look at the data at at people that use the most social media and its correlation to depression, anxiety, anxiety, anxiety, what are we looking at right now? I think it's less Hold on. I think it's less to do with the social media and more to do that they're not getting real relationship.

relationship. relationship. What are you showing us, Doug? Yeah, I just wanted to see the age range for Gen Z. It's uh 13 through 28. Okay. Currently, Okay. Currently, Okay. Currently, so hopefully it's not 13-year-old saying that. that. that. Yeah. Well, I'm sure they're Yeah, they're probably they're looking at Yeah. 18 and up, but we're glad they're passing that up. Yeah. So, um Yeah. So, I think I think that's what the data is showing when you look at social media and its relationship to depression. You're officially a boomer, huh?

No, no, no, no. You're not 65. Gen X. Oh, you just don't like me. Don't drop me in that. I feel like I'm going to boomer. You You're Are you a millennial? Yeah, technically I'm 81. So, I'm on the Wait a minute. I turned 45 this year. Wait a minute, bro. You're a millennial. Yeah. No, I wonder. There's not a millennial ounce of me. Not the tiny. I mean, if there's any difference, he just tried to call me a boomer. So, I think it's fair game.

Millennial, Millennial, Millennial, you know. Hey, people get pissed off on the podcast. I get DMs all the time of people like, "You didn't know you're a millennial, right?" When we talk when we just talk about millennial and stuff all the time, people always Wait, what's above baby boomer? What is that called? that called? that called? Silent Generation. Silent Generation. Silent Generation. The Silent Generation. Is that like Cuz of Taki films. Cuz they're dead. That's Oh, that's harsh. That's cool, bro. My mom's part of that generation, by the way.

way. way. I actually never knew that's what that was called. was called. was called. Yeah. Yeah. Yeah. Did you know that? No, I had no idea. Have you ever heard of that? I've never heard of Silent Generation. What's the deal with Silent Generation? What are their characteristics? They didn't say much, I guess. I mean, that's probably World War I. That's log. It seems logical. They're deduced just down your powers of the talk. That's why I get paid. So, my son, our kids are uh Gen Alpha.

Alpha. Alpha. Alpha. Yeah. Gen Alpha is your is our little ones. ones. ones. Okay. Okay. Okay. Yeah. Yeah. Yeah. Anyway, uh so our crisp power uh is so popular. Our new trainers were talking about them. Do you hear that? Oh, yeah. We use it as like a spiff. Yes, we should. Huh? This is what you get for coming through and getting treat. treat. treat. I like the cheddar, which is uh I don't like competition. like competition. like competition. The cheese one is very of all the things that we get sent to us of all of our partners, that one is gone the fastest.

Gone. Everybody just eating those. It used to be the beef jerky. It's become now the Chris Power. It is. Yeah. Yeah. It used to be the beef jerky, but now everybody's on there. Now, you've said this before. I want to ask this again because you who eats it consistently? Doug, you'll have it. Yeah. Justin, you do for sure. Yeah. It's a snack processed, but it's high protein. Does it still hit satiety better than it does? Okay. Does I I have brought this up before where where where because it's what 27 grams of protein, I think, per bag.

25 to 28. 25. 25. 25. I I' I've uh I I maybe maybe three times I've ate two bags. Um just to see. I was kind of curious like but like but like but one bag is satisfying. Okay. Okay. Okay. And I which would not be the case. Oh god. If you gave me if you gave me a bag of pretzels that size, I would want an extra large bag. Yeah. And and the fact that I know that it's high in protein and it's a healthier choice for me, there's there's a the barrier to go to the Nether one isn't very high.

Like Right. Cuz you're like, "Cool, another 25 protein." 25 protein." 25 protein." Yeah. Yeah. I would totally do that. But it it totally satiates like I don't after one I'm good. It's like a perfect perfect driving snack. That's cool. That's cool. That's cool. They should be in every gas station, dude. Oh, they're going to be, you know, they're going to be they have to be. They definitely should. I mean, that's it. Such a It would be so smart. I don't know if they've even tried to do I mean, they're in Costco now.

They're in Costco. Yeah. Yeah. I think I don't know if they made Target yet. I know they're in Costco. Um, and they and they're there's they're in another big formula, dude. If you can create a really tasty high protein, like not for a high protein snack, cuz so when I say tasty high protein, people put in the context of things that are high protein. It just tastes good. Oh, and by the way, it's high protein. You're going to crush. Mhm. Mhm. Mhm. You're going to crush right now.

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By the way, our course is nationally recognized. In fact, it gives you 1.9 CUS with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is Josh from Vermont. What's up, Josh? How you doing, Josh? How's it going? Thanks for having me on. You got it, dude. How can we help you? Well, so I'm just kind of I I started doing CrossFit back four years ago and it's it's honestly it's changed my life very dramatically. I've lost about 100 pounds and I've gained a lot of good skills, but the part of it that I really have enjoyed is doing the um the powerlifting portions that we do.

And I'm kind of trying to transition out of going, you know, I go five, six days a week sometimes. And I'm trying to switch my focus to doing more you do CrossFit cuz I enjoy the community. I enjoy the people. Like I enjoy 70% of the workouts, but I really like the powerlifting portion of it. And I'm trying to figure out what kind of like what kind of routine I should kind of get into um to continue building my lifts up, which are they're they're decent.

Um, I know they can get better, but I just thought maybe I'd ask you guys what you might suggest. Powerlift. All right. Yeah. Here. All right. Good question. And there's more in your email. So, in your email, it says you're trying to transition from CrossFit about 5 days a week or six days a week to a weight training routine while doing CrossFit a few days a week, right? Okay. Yes. Yes. Yes. Okay. So, so, okay. Ready? Check this out. The appropriate amount of CrossFit per week, if you love CrossFit, is a few days a week and then nothing else.

Okay. Okay. Okay. So, if you do CrossFit three days a week, that's it. You actually get better results with CrossFit, by the way. Yeah. Yeah. Yeah. You'll get better results with CrossFit doing it three days a week, but you can't add anymore. Okay. Okay. Okay. If you want to do CrossFit and powerlift, you might get away with one day a week of CrossFit and maybe two and maybe two days a week of traditional powerlifting. powerlifting. powerlifting. Okay. Yeah. Okay. Yeah. Okay. Yeah. All right. Yeah, that makes sense.

I mean, I I have a it's a big mental thing for me. Like, I kind of have to be there sometimes. It feels like um it kind of saved me from you know alcohol alcoholism. I'm like I'm 5 years sober and or six years sober on Christmas and um that's kind of when I started thinking like I I I was up to 300 lb at that point and I just jumped into it cuz I was wasting money at gyms everywhere else trying to figure my own [ __ ] I just walk around in circles for an hour then I'd leave basically.

And um all right well okay that makes sense. I got to I guess I'd have to figure out how I could incorporate other things to kind of satisfy the mental need for the um throw it throw on the podcast and go for a hour hike or walk on the other days. I do a lot of like disc golfing too. So that's pretty that's pretty that's pretty or that. Yeah, I love that. Like find you don't have to like So a lot of people think when we talk about this they go like man I like the five days a week of working out.

Like still keep that routine of 5 days you have this hour block that you go do something active and fit like fitness related. It's got to be lower intensity. That's right. It's got to be lower intensity. So, let it be disc golf, let it be a hike, let it be, you know, something like that. Okay. Okay. Okay. Uh on those other days and start to schedule it. So, like like literally if you like disc golf, like start playing two days a week. Try try to do like three or four.

Yeah. Yeah. Like make make that a part of your lifestyle. Well, let me ask a few more questions, Josh, because I don't want to discount uh a few things that you said. You said it helped you with your sobriety. sobriety. sobriety. You mentioned the community. How close are you with the community there at CrossFit with the people that go there? Oh, very close. I'm I'm like a I'm not trying to talk toot my own horn. I'm like a staple of that at our group. Like I I'm I'm very boisterous and I'm very um personable.

So So here So look, I don't want to downplay that, bro. Yeah. Yeah. Yeah. So that's very valuable. I I think that's the most valuable thing here. I think it's more valuable than you lifting more with your powerlifting. Yeah. Now, the challenge is uh can we keep you from overtraining or beating yourself up or causing injury because that's a lot of intensity. Yeah. Yeah. Yeah. But I think what you're saying with the value that you're getting from community and what it's done for you, I don't want to discount that.

That's the most important thing. In fact, of all the things you said, that's way more valuable than getting your deadlift and your squat higher. It's way more valuable than hiking and listening to mind pump in your ears. It's way more valuable than that. It's the most valuable thing of all the things we talked about. So, what I would actually recommend to someone like you is keep doing what you're doing and lower the intensity when appropriate. Yeah. Just crank it down. So, when you go in there, I'd say two or three days a week, go hard like you normally do.

normally do. normally do. The other two the other two days a week go easy go easy go easy and you'll feel better. You'll feel better and you'll still be in the community. community. community. Yeah. I feel like sometimes I I um I I go into it thinking that. Like today was a perfect example. We had a shoulder to overhead day and we had another shoulder overhead during the workout and you're supposed to build up heavy and I was I'm going to build up heavy during the strength training but during the workout I'm going to go you know 115 instead of 155 and I got into the workout and after doing 195 the first during the strength I was like oh 155 this is fine.

So I did and I feel great but I just I don't a lot of times I have a hard time allowing myself to lower the intensity down because like because like because like I don't know it's an addiction. It's It's wild. It's wild. It's wild. So, here's what you do. I got This will This is what you do. You got to involve your community. your community. your community. So, tell uh the coaches there and the people that you work out with and literally tell them, "Hey guys, listen.

I got a problem. Two days a week. It needs to look like this." this." this." Yeah. I got a problem with overdoing it. I today I need to go easy. If you if you see me going too hard, I want you to come and and I'm going to do 115 on overhead press. If you see me adding more weight, I want you to come slap me in the face and I'll lower the like involve your involve your community, bro. Seriously, they've already They've already helped you so much.

So, let them know. Say, "Hey, man. I got to go easy two or three days a week here. I can't keep going hard. So, I need your help. Today's my easy day. So, here's the weights I'm going to go with. You see me go over that. I want you to call me out." And then that'll make it awesome for you, dude. All right. Cool. Cool. That sounds good. They I mean, they've they've they've tried, but I guess the slap in the head might work probably the best.

So, yeah, dude. Well, they're so they're so valuable to you, bro. That I think that that's that's what's going to help you the most. the most. the most. Okay, cool. Okay, cool. Okay, cool. You know? You know? You know? Yeah. That sounds great. Sounds like that's it, bro. Do you do mobility work, too? I Funny you mentioned that. I just I My mobility is pretty horrible. And I just started um one of the trainers there got me on to I think it's go wad, something like that.

M and you um kind of you do a test and then it kind of builds you a mobility thing that you do 20 minutes a day to help with your like with my lack of I'm more of like my my hips are super tight and um and um and um so I've been starting I started that I started that yesterday so I can't say I've been doing it but Okay. Okay. Okay. Is it is it possible uh on the two days that we're talking about where you back off where you can back off the intensity?

Can you will they let you on the side of the class kind of do your mobility routine? Cuz that's what I would tell you to do is like since it's probably hard for you to discipline yourself to do that outside of your classes like make that a part of your class is on the days that you're supposed to back off intensity also do the first 20 minutes of your, you know, hour at the at the box. Do your mobility stuff. That would really serve you. Yeah.

I'll send I'm going to send you Prime Pro. That's our mobility kind of program. Okay. So, you'll have another another thing to reference. Uh the whole Yeah, I've got an open gym patch there, too. So, like I can sign up or just do the open gym those days as well. And um I love that. I I've been trying to I've been it's really hard for me, but I'm I've been trying to make a schedule where I'm like, "All right, Wednesdays I'm going to just do mobility.

I'm going to maybe ride a bike and just kind of not sweat too much and just take kind of an off day." Um I'm still working on it. I'm going to try harder. So that Josh that would be the ideal. So this is to me this is the compromise I would make. I know S already said to you that the you know obviously the community value is so huge and I'm going to say something else to you that like you I think you're kind of aware of uh at one point you'll be forced to become aware of is a lot of times uh we trade one addiction for another addiction and it's easy to get caught in the fitness addiction because it serves us so much right?

it's so much healthier and everybody's going to pat you on the back and say, but you still have that addictive personality towards something and I think you recognize that in yourself and so it will eventually lead to injury and all this other stuff that will make you learn this lesson. And so, but yet at the same time too, I agree with Sal that there's such tremendous value in the community and I wouldn't want to pull you from that. So that you just told me there's a way that I could still let you go to that CrossFit box 5 days a week, but we can modify it to what I think would be better.

So, what it would look like is three days a week you're doing those classes. The other two days you're doing open gym. And open gym looks like your mobility routine and then getting on like the elliptical or a bike and just cruising. cruising. cruising. And you still get to be a part of the community. You're still in there 5 days a week, but you're starting to scale back the intensity and the kind of beating yourself up 5 days a week. And two of the days are very recupive.

And that I think you get the best of both worlds. worlds. worlds. I'm going to tell you the two things that'll protect you from uh taking fitness and going too far with it. Okay. Yeah. one uh one is to involve the community and let them know it's a challenge for you because you value it so much. You've got great connections there. That's the best thing you could do. That's number one. Uh number two, um when you uh what do you do for a living? Let me ask you that first.

first. first. I unfortunately I drive a truck which is really hard sometimes. That's fine. Okay. Here, this will also help you a lot. Get yourself a client or two and work train them for free. Okay. Okay. Okay. Start working with some maybe someone in the class. Hey, let me train you for free. I'm going to take that'll actually help you with yourself. Okay. I actually um I just started shadowing to coach there as well. Good. Good. Good. So, you coaching some you coaching someone else is going to really help you a lot.

It's really it's so much easier to do the right thing for another person. person. person. Like you're going to be good at telling someone else you're overdoing it, but it's real hard for you to do and it'll it'll help you a lot. So, coach somebody for free and then just involve let your let your people know there, man. Listen, I overdo it, you guys. I need help. Like, today's my light day. make sure I go easy. That and even if you don't listen to them, whatever, they're aware and it's it's uh it's so valuable for someone like you to do that.

do that. do that. Okay, cool. Yeah, that sounds that sounds great. All things I've like kind of milled over from time to time and I just keep going back to the same routines, but I'm definitely going to uh put in some work and try to lighten the load a little bit, I guess. Yeah, that's it, dude. Keep us posted, Josh. I'd like to hear back from you when you've been doing this for like 3 months, cuz I think you'll you'll see a difference in your performance, too.

You'll feel better. You'll look better. You'll see strength go up. Like you you'll be benefited by doing this. I know mentally it's difficult, but you'll definitely see the benefits when you stick with it. Yeah. No, for sure. I'd love to get back in touch with you guys about it. All right, dude. All right, man. Good luck, brother. luck, brother. luck, brother. Thanks, guys. Thanks, guys. Thanks, guys. Yeah, when he said uh it helped with sobriety uh and he mentioned the community, I was like, "Oo, let's keep them with these people." them let's keep them with these people." Uh because I mean I tell you dude uh that makes such a big difference for some people especially pe what he's doing right now like you said it Adam right you go from one drug to another what he's doing is he's he's self-medicating uh differently now uh fitness can go real bad but it can also go real good right uh it can go real good whereas with drugs and stuff not necessarily it's almost always bad but with with fitness it could go it could go pretty good and it could be a decent way to medicate uh things like anxiety and depression.

Um now you can overdo it. overdo it. overdo it. There's a tipping point, but let me tell you for anxiety and depression, fitness done right is the best thing according to the data. Um community, throw that in there. He's got himself a winning formula so long as he doesn't beat himself up. I mean, I feel like the answer is right there that when he said that he has a the open gym pass where he can come in two days and do what he wants. That's if I'm coaching him, it's cuz you're right.

I agree. like pulling him away from this community that has literally probably saved his life is not something I'd want to do. Even if I knew there's better programming for him to be doing, I get this where you're going. And so to me, the the middle ground here is, oh, this is easy. He's got an open gym pass. So, it's like two days a week, you do that mobility routine that you've already know you need to do and and now it forces you to cuz you show up to an hour and there versus trying to do it at home and then adding all by yourself.

Yeah. Yeah. No, like that becomes your your two days a week. two or five days a week now is 20 minutes of mobility and low intensity cardio and that you're still there and you get to see everybody you're part of the community still like that to me that's the the answer is that and boy I mean that's a way healthier balance y balance y balance y uh and relationship with exercise and if he can get to there he's going to see a ton of benefits from it.

Our next caller is Kelly from Massachusetts. Massachusetts. Massachusetts. Hi Kelly. Hi Kelly. Hi Kelly. How you doing Kelly? Hi good. How are you guys? Good. How can we help you? So, I reached out because I am dealing with um relative energy deficiency. I'm 21. I work out a lot. Um and I have been dealing with it for like 3 years now and I just can't seem to find a solution for that. for that. for that. And you and who diagnosed you with this? Um I have a sports physician.

Um I see her. Uh her name is Dr. Schlay. I see her and she diagnosed me a while back because my energy intake was really low. Um and I had all the the red flags were were shining bright. Yeah. So you were undereating and overtraining essentially is what was happening. happening. happening. Yeah. So I was training like 6 days a week and I think my intake was roughly 1,200 calories per day which is not enough. Um so I've tried I see a nutritionist now. I've tried increasing my my calories, but I just haven't it's been a while and I haven't really seen any positive change.

So, I just kind of am stuck and I'm not sure what to do. When you say you've tried increasing your calories, tell me what this looks like. like. like. So, I tried slowly increasing. So, I would add like 200 calories every few days. I would try um but it was just so uncomfortable and like bloating and I couldn't really keep up with it. What what number did you end up getting up to? to? to? I want to say 18. Um, but I didn't stay very long because it was so uncomfortable.

Yeah, that's why it didn't work. What feels comfortable for you is actually what's unhealthy. what's unhealthy. what's unhealthy. And eating an appropriate amount for you is going to feel like you're stuffing yourself. You're going to feel like it's too much. So, we often say on the podcast, uh, listen to your body, but that's not a good strategy for someone who doesn't know how to listen to their body, whose signals are off, which which would be like someone like you. Listening to your body is undereating and overtraining.

Okay? Okay? Okay? So, it's going to feel uncomfortable for a while, hun. And, you're going to have to stay in it for a while to fix some of these issues. So, you're going to kind of have to get through that discomfort. And there's things that we advise like stay away from the mirror, stay away from the scale, like you can't focus on getting stronger in the gym. Let's let's let's talk about strength. I think that's a great metric for you to focus on. focus on. focus on.

Yeah. Yeah. Yeah. Right. Um that's kind of it was confusing for me because I was gaining strength. I was getting stronger when it first started. Like I had cut my calories and I was super lean and I was gaining all this strength and I was doing really good and then I think it caught up to me. Yep. Now I'm like plateaued. Yep. Yep. Yep. I have like I have a good training program for myself. I think I'm a personal trainer, too. So like I know I think I know what I'm doing with how I'm making myself lift, but I think it's just not doing anything.

You got to eat more. Well, I Let's talk about 5 days a week training, too, though. That's what's what's the training routine look like? Because if you were training five days a week uh with me, you'd only be doing two exercises. exercises. exercises. Yeah. So I initially I I cut down now because I realized it was way too much. I'm doing like probably four now. Um but I do work a very like physical job. Um I work in a hospital so I'm like always on my feet and moving people and lifting people.

So I'm doing 4 days actually lifting and it's like a pushpull legs and then a full body type thing. So to do that, be active your age plus strength training. Uh yeah, like your calories would would with me would probably get you up to around 24 2500. Dang. Dang. Dang. Easy. Easy. Easy. But you we have to ease our But you we have to ease our way there obviously. And it would and you would get and you would just have body comp. Yeah. Yeah. Yeah. I mean that's me trying to sell it to you, but that's what you got to do, hun.

You got to bump your calories. I I do I do want to uh to warn you though that what this what this journey kind of looks like. I'm going through this with Karen right now as I'm coaching her through a reverse diet. And when you've been low calorie and overtrained for such a long period of time, it will take the body a little while before it responds the way you want it to. It's not as it's not this like beautiful linear progress. It's like, oh, I bumped calories and strength follows and then all a sudden I look better, too, and then I bump more.

It won't look like that. What it will look like is I'm going to feel uncomfortable. This doesn't feel right. This is I feel bloated all the time. And it's like I don't feel like I'm seeing much change or difference. The thing that you should notice though is energy and strength. Those are the two main things we want to focus on cuz the the body composition and all that and feeling comfortable will come down the road. Like that's that's down the road after our body gets healthy.

It first has to get healthy and then it will start to give you the the results that you want. And it's not it's not this perfect I start this and then right away I feel that it'll be a while before you and you just got to trust that process. Kelly, how long would you say that you were overtraining and undereating for? Um, honestly, Um, honestly, Um, honestly, definitely over a year. I would say maybe a year and a half. Okay. Okay. Okay. Uh, it took a while for me to like lose my menstrual cycle in that.

Like I was doing good for a while and I was sticking on that routine and everything was good and then maybe a year into it I lost. How long did you lose it for? I haven't gotten it back. It's been three years. three years. three years. Oh wow. Okay. So So it's going to probably This is going to be about a year. year. year. Yeah. Yeah. Yeah. This is going to take you a year. You're going to go on a reverse dietish kind of uh protocol for about a year.

There's like no cut. You're not going to go on a cut for a long time. And it's going to be reverse dieting slowly, pausing when you're too uncomfortable, not going down, and then reversing again. And I'd like to see your calories at least for what you're doing, at least around 2500 calories. calories. calories. Okay. So, do you suggest like adding 200 per week or like what protocol would you You're going to add 200 and then you're going to stay there for a couple weeks and then we're going to add another 200 and stay there.

I mean, here's I would also highly recommend outsourcing to a coach. I mean, this is why Karen has me helping her. She's smarter than I am. She's very experienced. She's a great She's an incredible coach, but she knows that this is challenging for her. And so outsourcing it to me that like just going to listen to me regardless of because she's like this doesn't feel right. I don't feel comfortable. I'm not seeing what it's like. Yeah, but I'm telling you to do this. You just need to listen to me.

And so I would recommend even with your knowledge and experience like I would recommend outsourcing that if you're open to it because then it is just let a coach let them handle that week to week with you, you know, and what it looks like with mine and I sometimes I'll be increasing increasing and then I also am listening to her. That's right. And sometimes like I give her a break. And so because I and that's what a good coach will do. Like they'll listen to you and they'll feel you and I'm like and so I kind of push her push her push her where I want her to go and then I can I can hear it in her voice.

I can see how she's responding to me. I'm like, "All right, hey, we're going to take a little diet break for a little bit." And then I'll bring her down for a week or two and then I'm like, "Hey, are you ready? We're going to go back up again." And so it is a little bit of push and pull. And there isn't like this mathematical formula of it's going to look exactly like this. It's like part of that is the coaching process is is outsourcing to them, them hearing you out, knowing where they want to take you, and then together you guys head down this path for a year like Sal saying.

saying. saying. Yeah. Yeah. Yeah. Okay. Okay. Okay. Yeah. Yeah. Yeah. Yeah, I would definitely be interested in that. So, awesome. We'll have we'll have somebody reach out to you, Kelly. You're going to do great by the way. You're you're so young. You've got a fitness background. fitness background. fitness background. As long as you can get over the mental part, you're going to crush. And if you're open to outsourcing that, that's you'll do well. you'll do great if you like just like her if you just trust that you're in good hands and we'll take care of you and just like focus on hitting the goals they give you and then and and stay in the course and you're going to be all right.

Okay. Thank you so much, guys. I really appreciate it. Meet you. Thank you. Hopefully we'll see you. Yeah, that's right. I'd love to circle back with you, too, as to hear what's going on. Okay. Yeah, definitely. Yeah, definitely. Yeah, definitely. We will. All right, Kelly. Thank you. Byebye. I I I mean we said this off air, but uh it's funny how they they give a clinical name to not eating enough and overtraining. overtraining. overtraining. Yeah, I haven't heard that term actually before. before. before. What what it refers to is like losing your menstrual female athletes see this a lot.

They lose their menstrual cycle quite often. It's so common that often times coaches are like, "Yeah, it's normal. You know, keep going type of deal." That's that's a sign. I know. I know. I know. Not necessarily a good sign. Not a good one. But yeah, I mean, and you know, here she's 21. her body's going to respond for the I mean I'm very confident it's going it's not going to be as hard as it as it can be sometimes with someone. Oh yeah. Oh yeah. Oh yeah.

But it's going to be a year of of a of of slowly increasing your calories. It just needs to be stress. It is going to be uncomfortable. Well, it is. And the hard part about this is that like I said is you do the work that you're supposed to do and you don't necessarily see the results you want right away. And so you have to accept that accept that accept that listen you have been beating up or abusing your body for an extended period of time.

It's going to take an extended period of time for your body to get healthy and then respond the repair process, process, process, right? Respond the way you want to. So really the focus is not related to scale, the way I look, any of those things. Right now it's let's get our body healthy. body healthy. body healthy. Yep. Yep. Yep. And so a huge win is the period coming back. And in fact, I'm coaching someone like this and saying like we we shouldn't expect any great aesthetic results until until we get that.

So let's go get that and we can fix that. I know we can fix that. I know what that looks like. So, let's get there first. Then that's a good sign we're contined from Indiana. from Indiana. What's up, Ted? How you doing, Ted? Hey, what's up, guys? So, thanks for having me. Um, I'll just go ahead and read my question, even though it doesn't apply as much as it was going to. Okay. Okay. Okay. Um, my work schedule is about to change where I'm going to have very little sleep and time to work out.

I'll have one maybe two days. Um, I'm a little anxious about my work, home, sleep balance because of how wildly my days are going to fluctuate. I really just need some pointers on how to stay consistent, not just with exercise and sleep, but also with my family. Any advice would be greatly appreciated. So, the schedule was going to be 35 hours on and then about a day off, then 15 hours on, then a day off, and then another 35 hours on and a day off. I'm a truck driver.

I deliver. Okay. Okay. Okay. Um, and it's a cyclical sleep schedule on those three days. Um, I was really just wondering like the best way to kind of go about that. I'm not so much worried about exercise and stuff, but I really am worried about sleep. sleep. sleep. That's a that's a really great question. And they go hand in hand though, just so you know, because like um sometimes when you have like a point time you have when you have like a point time in your life like this, what what healthy looks like strength training might be only one day a week or an exercise or two a day just really.

So it does because if you if you do too much on the workout, it's going to impact sleep. And so the workouts need to be look like what what complements me getting better sleep versus I know I can work out this many days. It's more like okay, what allows me to get better sleep and so it starts to look more like that for that type of a schedule. Ted, explain the cyclic uh sleep schedule. Give give me some more details. details. details. So, So, So, um, you're sleeping in the bunk of the tractor while the other person drives and then you wake up when you get to the stop and you deliver all the product.

You're on a hand cart loading the cart up, running down the ramp into the store, back up. And then that goes on for 45 minutes maybe. And then you hop back in the tractor. you get back in the bunk and you take maybe an hour and a half, two hour nap to your next stop and you and the driver switch off um doing that throughout the day. Now, like I said, it doesn't apply to me so much now because my schedule's changed twice since I sent the question in, but it could apply in the future.

So, I I still appreciate it. Do you get Do you ever do you get like a full eight hours at any point when you're doing that? No. No. No. Okay. No, it's it's um yeah, it's it's pretty pretty pretty pretty rough whenever it comes to sleep on those days. I am able to make it up on my off days, but um yeah, no, not not really. You don't get 8 hours. And now when you wake up, uh are you awake enough to be able to do your work or do you find yourself groggy?

Um, well, honestly, I'm kind of used to it a little bit at this point, so I don't notice so much groggginess. Plus, I kind of implemented a lot of the stuff that you guys have already talked about. Like, on the days that I do work, I take my 20 milligrams of creatine or my 20 grams of creatine. Um, a few hours before I start my shift and then throughout the shift. And uh I try to get as much sunlight when I first wake up to try to help myself get to sleep whenever I am in the bunk.

Um I time caffeine so that it hits me harder when I am tired. So I don't really notice a whole lot of the groggginess, but I'm I know that we're good at pushing through through through Yeah. Yeah. Yeah. a lot of stuff. And I kind of know that I can push through a lot. And I want to just be able to not age the way that I've seen a lot of the people that I do work with who's been there for 20 years. Their back hurts and, you know, they've got like all of these problems and stuff and I don't want to end up like that.

Do you do you find it difficult to fall asleep when you got to get in the bunk? Yeah, I I do have a sleep mask and I use the uh the uh the uh Okay. I use the sleep mask and brain FM. Oh, good. Oh, good. Oh, good. So, when I get in there, that's what I f first do and then I try to wear blue light blocking glasses throughout the shift until I have to do my part to drive. drive. drive. That's what I was going to tell you.

So, uh, so if groggginess is one thing, but falling as hard time falling asleep is another thing. And I was going to tell you to wear really strong blue light blocking glasses while when you get out of the bunk. And I mean the strong ones, the red ones. So, yeah. Not the clear ones, like the red ones that block everything, cuz that'll help you fall asleep when it's time to get back in. But you're kind of doing everything right. Uh, and now here's the deal. It's brutal.

So, what we're doing is we're doing everything right, but this is like as good as it gets. Yeah. Yeah. Yeah. So, that's a really brutal Well, this is We didn't talk much about the working out. This is what I meant by they go hand in hand is like the one thing I would caution you is is pushing your body in the gym really hard for multiple days during a a like a like a cycle like this. This is like the time where our our training like you're getting in there you're doing movements but it's not I'm not trying to hit PRs while you're also and I'd be more concerned with strengthening your core and your posture and like you know really kind of reinforcing that to counter a lot of that like forward position and seated position.

Yeah, that would be my focus in the gym. And then everything else is like complimentary. complimentary. complimentary. Yeah. You know, you know, you could do you could put a suspension trainer with you. you. you. And um when you Yeah, when you feel like you're you're a little stiff or whatever, you do a couple movements on there. More for mobility than anything. Um Um Um I do carry a band with me. Bands work. I don't have a suspension trainer, but I do carry bands with me whenever I go.

They're they're both great. Uh suspension trainer offers a little bit uh different. actually prefer it. So, if you can grab one, it's easy to hook onto something. You can probably hook it onto the truck the truck the truck and do like W's and some rotation and just get Yeah. just to feel good. But otherwise, you're doing everything. I mean, you're honestly doing everything right, dude. right, dude. right, dude. Yep. Yep. Yep. Sounds good. Like I I kind of thought that I I might be doing everything to what you guys would say, but I didn't know if there was something else that I should probably be doing that I'm not like my workouts are I'm not really focused on them so much right now.

Like I if I can get two days in fine one day and it's usually like bench, squat, deadlift one day or something like that. Pull Pull Pull up. You're doing good. That's perfect. You're doing good. So, another supplement you could try is uh liposomaal NAD. liposomaal NAD. liposomaal NAD. Uh so, yeah, Row Nutrition. It's a company we work with. We'll send you a link. Uh that'll help you with the energy part. It'll complement the creatine that you're taking. You're doing good, though, because you you are depleting certain energy because of the sleep.

You look you look really healthy, too. I'm assuming you have a pretty good diet then, too. then, too. then, too. Yeah. Um I don't Sorry, there's a tractor going by. Um, yeah. I don't really ever eat bad. Um, unless, you know, maybe once or twice a month when we go out to eat, like I don't really think about it because I mean, I'm with my family and stuff, so it's not really that big of a deal, but deal, but deal, but I'm pretty dialed in on my diet.

I feel like good, bro. Your your peers aren't good examples of what you will look like in 20 years if you're still doing that. Yeah. If you're if you're if you're eating well, you're strength training once or twice a bunch of alcohol, you're doing Yeah. You're doing all the things ahead of it. Yeah, bro. You're going to be good. You're you're doing good. Okay. Okay. Okay. Yeah. Yeah. Yeah. And what about eating real fast? This is just the last part. What about eating on my routes?

Like, is it okay to maybe not go the whole 35 hours or whatever I'm out without eating, but like maybe most of the day? Because I it's hard to like focus on focus on focus on going in and heating up your food and then getting back in the bunk and eating and trying to go to sleep. Like I'd rather just go. No, you're fine. Totally fine. Totally fine. Totally fine. Yeah, you're fine. I I I would drink uh and make sure you stay hydrated. That's so much better than probably what everybody else does, which is get the the frozen burrito at the truck stop and eat it while they're driving, right?

Yeah. Yeah. Yeah. Dude, no. Dude, no. Dude, no. I've seen the people that touch the truck stop. truck stop. truck stop. That's what I'm saying. Like that's like you you're you're way better off uh choosing to fast through that time and then eating when you can and Yeah. No, you're doing good, dude. You're doing all the things right. Sweet. Sweet. Sweet. Yeah. Yeah. Yeah. All right. All right. All right. Killing it. Killing it. Killing it. Yeah. Well, Yeah. Well, Yeah. Well, I think that's about it.

I I appreciate everything, guys. And uh I'll have uh we I'll have Doug send you a link to the suspension trainer and I'll also gift you the the MAPS suspension program so that you have something that you can do off the truck whenever you want to, which I think that's about the only advice I have for you that you and send them the road nutrition link. Yeah. So, we'll send that over to you. All right. Cool. I appreciate it, guys. You got it on. All right.

Y'all have a good one. You, too. You, too. You, too. Man, it's funny. You like uh man, people just they have some hard work, dude. Dude, that's a tough one. That's a [ __ ] bro. Get up and like straight from asleep and then go crap and then okay, get back to sleep. Your turn. Your turn. Your turn. While they're driving. I mean, if anyone here, you're the only one that could have that gift to fall asleep. Yeah. But then getting up and moving afterward. Oh, I would be mad.

mad. mad. You also train early. You so abrupt. so abrupt. so abrupt. You would be able to do it. If anyone could do it out of us, it's you. You're the only one. You know how angry I'd be all day long. I'd be a bad man. I mean, talk about an exception to the rule right there. I mean, I could see he looks healthy. I could tell by his face and I could tell by I mean, he looked like a healthy guy at that profession with that.

15 years an unhealthy job. Yeah. But he's I mean he's obviously cares in trying everything and doing everything really really well. But the people he works with are probably not a good example of what he'll look like or feel like. Like I mean they're drinking, they're smoking, they're eating like crap. crap. crap. Yeah, dude. Give me some French fries. It's a rough environment. Pretty sure I'd smoke cigarettes if I Oh yeah, dude. Absolutely. Just to feel something. Our next caller is Alexandra from Washington. Washington. Washington.

Hi Alexandra. Hi Alexandra. Hi Alexandra. Hello. Hello. Hello. Hi. Hey, how you doing? How are you guys? Good. How can we help you? Um, so I've got two questions. One is program related and the other is sort of career related, but I'll start with programming. programming. programming. Let's do it. Um, so I was a competitive athlete in high school and then after graduating in 2018, I kind of kept training in that same mindset when I was in college. And then in 2021, I had this really weird I don't want to call it an injury, but I something hurt.

And then after a couple months of recovering from that, I realized it was related to my hypermobility. And that's when the way that I train really started to shift. And then since then, I've just had a handful of things that I don't really want to call them injuries again, but I don't have a better word for them. Um, and I don't know how much background you guys have with hypermobility. Um, or hyper mobile. Ellers Danlos is another sort of sort of sort of part of it.

Um, but it's like a connective tissue disorder, so there's a lot of like bodywide effects, but from a training standpoint, the biggest issue for me is joint laxity. Um, my shoulders are the primary problem area. That's like the major instability. So sometimes subluxations, especially in certain positions. Um, so I just end up with a lot of like muscle guarding all in like my traps and my neck extensors. like it just all gets super locked up. Um, and when particularly activated or irritated causes like a lot of pain and a lot of restriction.

And then my right hip is also a little bit less stable on my than my left. And I think that kind of plays into some low back irritation as well. Um, and then the laxity also makes my internal cues unreliable. So, it's really easy for me to overextend. I'm not really sure what I'm feeling, if it's the proper muscle working or if it's like a compensatory pattern that I developed. Um, co-contraction is also like a really difficult thing for me to catch when it's happening and then I don't realize I'm doing something wrong until I wake up the next day and I'm just like locked up.

Um, and so and like mirrors, they help sometimes, but it still is a little bit diff like it's good for external queuing, but internal queuing it just is not helpful at all. Um, and I've got like training and aesthetic goals, but there's just like this big wall for me that every time I train, I just keep running into like I'll feel good and then I'm like out for like a couple weeks and then it just totally sets me back. So, I'm trying I guess to understand like from your experience if you've worked with people with this, like how I know when my body is ready for more weight because that's something I keep doing is ramping the weight and then it's too much even though I can move it.

Um, and then how I know when movement patterns are solid enough in order to progress into higher weight or reps or something like that. And then how you're meant to approach strength training when your body can clearly move more weight than it can tolerate properly, especially when like I don't have the clear signals to do so in the moment. I know that was kind of like a couple questions in one, but generally that's Have you worked with a a trainer in person? in person? in person?

No, I haven't. I had thought about it. Um, but I've been having a hard time finding somebody who specializes in it. Um, you don't have to necessarily specialize in this to have we all have experience doing set of eyes. Yeah. Are you what's your education by the way? way? way? I know you're very you're very versed in this for sure. Um, I graduated with a nutrition degree. I went to Kalpali in St. Louis Abyispo. Um, Um, Um, and then I came back up here cuz I the path that it led me on was sort of like dietitian in the medical field and I didn't want to do that.

And now I'm pursuing personal training after like four years of trying to figure out why you want specialist. Yeah. Yeah. Yeah. Are you uh you said up here? Are you near us? Are you up near San Jose? No. So I live in Seattle. Okay. I was going to say up here. I mean Yeah. Way north. north. north. Okay. So So you're So So okay, here's what's interesting about this. when when when you have hyper mobility, uh some of a lot of the rules need to change.

change. change. It's the opposite of what we coach most people. people. people. You know what you're you know what you would do really well with? First off, isometrics is your best friend. Isometrics is first. Isometrics is your best friend. Uh and I mean like not just like uh holding a weight, that's part of it. But also pressing or pulling or squatting, coming yielding. coming yielding. coming yielding. Yeah. So like you're trying to move something that's immovable, right? So okay, okay, okay, an example. So okay, so let's talk about a deadlift, right?

So deadlift, you know, the traditional form, right? Off the floor, stand up all the way. Yeah. Yeah. Yeah. What it would look like with isometrics is I would do a set where I'm at the bottom. bottom. bottom. Then I would do a set where I'm up uh more inches. Then I would do a set where I'm higher. So each I would move through the range of motion, but each one is an isometric. And I would I would pull against against against a bar that isn't going to move for 15 seconds.

Does that make sense? So I'm breaking the movement up into segments, and I'm doing isometric with each one, and I'm using force. It's almost like you feel robotic now with like a lot of the movements you're going to do. But that's like the intention of it. Drives me crazy, right? So like like a shoulder press would look like this. I get under a bar. I'd put it on a rack. I load it or put it somewhere so it's not going to move. And I'm going to push against the bar for 15 seconds.

Then I'll make it go up a little higher. Then I'll do another set there. And so I'm doing the range of motion, but it's all isometrics. Okay. Gotcha. Gotcha. Gotcha. Number two, uh machines are actually great for you. Really? Really? Really? Yeah. Yeah. That's true. It's going to limit your It's going to limit your range of motion, which is the opposite of what we tell everybody else. Everybody else, we're always encouraging full range of motion. With someone with your case, your case, your case, you're actually going to train like a Yeah.

This is where we typically will give opposite advice, which is shorten the range up. You know, you can go further. I actually want you to go shorter range of motion. Right now, you do the two of those things, the isometrics isometrics isometrics with shorten ranges of motion on your movements, and you you'll stop feel. And the reason why it's not the weight, by the way, too, that's making you feel that way. It's the weight in those in ranges that's resting on the joints that's causing that.

So, it's like you can still progressively overload the body and get stronger. That totally can happen. What we just need to do it in we need to do it in a shorter range of motion, which is the opposite of what we're talking the body to respond and create tension. And that muscle recruitment process is what we're training right now in all these different ranges of motion so it responds uh more adequately. Yeah. Are you How tall are you? Um, just under 5'7. Oh, you're perfect. Machines will be great for you.

So, get in a machine, set it up. You're going to do a shoulder press. This is as low as I'm going to go. I'm not going to go all the way down. This is the range of motion. Just like this kind of limited range of motion. That's your strength training. And then you're going to do isometrics. And that's going to help with your stability and and around your joints. And that's honestly it. So, you're going to train yourself very differently than you would train 99% of your clients.

Yep. Yep. Yep. She's not excited about this. Yeah, there was like I had been trying to do a couple like I uh are you familiar with gosh I'm forgetting his name, but he's known as the shirtless dude on Instagram. Yeah. Yeah. You mean part of Andrew something and Kate is his wife and they have like a they're both hyper mobile and they have like a program um that I've been sort of working through. Um haven't gotten Yes. But it also feels like um um um what like immature not immature but sort of like I I am starting too early in it.

Like it feels like I can do all the stuff pretty easily. Like it's not making as much progress as I would have expected. There are certain ones that that do for sure. Um, I would say a lot of the isometrics and like the band work as well, it does progress like pretty quickly, but I do find sometimes like it just like I just haven't really found like I haven't I feel like I still haven't gotten over this like hump. Yeah. that I'm expecting to have like better strength in the because my whole idea and correct me if I'm wrong is like because I have a large range of motion that I should strengthen it in those hyperextended or not hyper.

not hyper. not hyper. No, no, no. Really? Really? Really? No, no, no, no, no, no. They're not the hyperextended, but the further ones so that when I do get there, there, there, not yet. You wouldn't even play with that until Yeah. You got to streng start start strengthening shorter ranges of motion motion motion and then you can you can do some light isometrics in those positions those positions those positions because that'll give you 15% e north and south of that. So you're so that's the benefit of doing the isometrics in those three stages at south both sides.

both sides. both sides. Yeah. So you're getting you're getting strength benefits further on than where you're stopping at when you do isometrics. That's what's so great about them. And that's the way you build strength at that end is by an isometric right before what you would do consider full range of motions. And then you still get 15 degrees more by holding that isometric there. Yeah. Yeah. Yeah. That's why that then that's how you would get that 99% of people I'm trying to strengthen you in a full range of motion.

Hyper mobility we're staying away from your full range of motion because that's where you get hurt. Yeah. Yeah. Yeah. That's where you don't that's where you lack stability. lack stability. lack stability. Yeah. Yeah. Yeah. You're lacking stability at the at the end ranges and that's what's happening. It's not the mid-range, it's the end ranges. Yeah. Mhm. So that would make me think that I would need to strengthen those end ranges. But you're saying strengthen. That's how No, no. That's how you get that strength at the end is you is you come short of it and you create an isometric contraction there and you'll get 15° 15% more stability.

stability. stability. That's right. That's right. Eventually, here's the deal. If you do this this this aggressive overload in that direction, if you do this well enough, over time, you will be able to train in a really full range of motion. But right now, I wouldn't touch that. That's that's that's why you're getting hurt. So that's that's that's that's down the line. So let's say we do this right maybe a year or two from now then you're able to go full range of motion and you're stable.

you're stable. you're stable. But right now that's not so you here's what's happening. You have a range of motion that you don't own. Yeah. Yeah. Yeah. And so and you really don't own it. So we don't want a good way to put it. That's right. So we don't want to play with that. with that. with that. Yeah. Yeah. Yeah. At right now Prime Pro would be great to go through. Yeah. Prime Pro would be good. I mean because otherwise I'd be like learn F FRC. uh that would that would benefit you a lot as well.

But like yeah uh for what they're saying it's it's really it's it's a gradual progressive process and to to get those core movement patterns first where you generate the most force and kind of expand out is is you know the Yeah. So are you familiar with yielding isometrics? isometrics? isometrics? No. No. No. So that's like where So that's where you're pushing or pulling uh or or against something that's not moving. So, a really cool setup that you could do is you could put some anchor bolts into some concrete, attach chains on them with collars, then I can put a barbell in there, and that's it.

Now, I can DIY little project. little project. little project. It's a It's a real simple. Now, I can get a bench underneath it, get a long enough chain, and I press up. I mean, this is probably one of the most valuable ways to use the the Smith machine, too. machine, too. machine, too. Yes. Yes. Yes. Smith Smith machine would be good for this. This this. This this. This I've seen a couple people sort of rig it that way. that way. that way. Yeah. Yeah. Yeah. You can use you can use a Smith machine to do that with with bench, overhead press, with rowing, with deadlifting, you could a lot of these movements we're talking about, you can use uh you can use a Smith machine for that.

That's why that's actually this would be a great use of it. Interesting. Okay. Do you find that the clients that you work with that or worked who had hyper mobility were you were they able to make Yes. Yes. Yes. significant? Oh, yes. But it it was it's like you you got approach you approach it very differently. differently. differently. Yeah. Yeah. Yeah. All right. Sweet. I appreciate that. And since you're going to become a trainer and you sound like you're really smart, smart, smart, research isometrics. Look at the data on isomet.

This is this is going to fix you. you. you. Isometric training is what's going to be the most valuable style of training for you. you. you. All right. Sweet. Yeah, I'll definitely look into that. I keep hearing that word bounce around. I haven't really gotten to it. I just have not really I've been too afraid to do anything with like um like any of the big eight exercises because it just it's so unapproachable. So I've just really stuck with like hand weights and Pilates sometimes. But even that I can like overextend.

Oh yeah. Oh yeah. Oh yeah. Yeah. No. No. This is it's totally doable. It's just it's different than what you would do with the traditional person. person. person. Right. Okay. That's good to hear. Um, my other question regarding personal training as a career, um, I found you guys a couple months ago, it's so funny. I like for so long, for literally four years, I'm like, I don't know what to do. Am I going to be a doctor? Am I going to be a nutritionist? It was always something in like the health field, but nothing really ever clicked.

And then I watched or listened to like a 20-minute podcast where you guys spoke about like a couple things to know before becoming a personal trainer, and it was like done. Um, and so I started preparing for the exam. Um, I'm sort of in a weird um space right now because I'm getting married in like a month and so it's just like not a great time to be um wanting to I'm just busy really. Um but after I pass the exam, I'm sort of thinking about I mean it seems like most people are doing like the path is like big box gym sort of like get reps with clients and then progress forward.

Um, and I was just wondering if that's like what you would recommend our% can you apprentice with personal trainers or like shadow them like is that something that's I mean if you got if you if you know somebody for example if you lived up here like of course coming over and shadowing or you know some one of our coaches or trainers would be ideal but I would but who you shadow would make a big difference too though. So I I would want to make to you know you'd want to make sure you got a elite level coach that you're following.

the best bet is to go into the big box that's going to give you that. The other thing that I would suggest if this is the career path you're doing. So um like if NSA is what you're going through or what is that? Okay. Yeah. So it's great certification uh NCSF NASM those are all great courses certifications when the course that we created was to fill the gap and the need that we felt for coaches and trainers. It's more highly focused on building your business. your business.

your business. And so what would complement after you finish your NCSA would be going through our course because that's more that's more more more that's what I was planning. Yeah. that that'll really complement that because you're going to I can tell already you're already you're already you're Yeah. just to make a career out of it. You're proficient enough and understanding anatomy, the body, stuff like that. And what you're going to get from in NCAA is going to be great. The next piece will be the business side.

So, uh, our course plus getting some experience in a big box gym will set you up for a lot of success. That's great. Yeah. You you Sorry, go ahead. ahead. ahead. No, I was say, are you going to do you want to train people in person or virtually? virtually? virtually? Ideally in person. I mean, I suppose virtual it seems like it's accessible to people when they need it. And it I mean, I can see the benefit in like having more clients that way, but I'm definitely an inperson kind of big box.

Yeah, go big box. You'll be a better trainer by going in person first anyway. So, yeah. So, we've got the gym that I go to right now is the LA Fitness, which no shade, it's not my most favorite, but I don't know. Oh, I I know that you guys mentioned it was like a podcast a couple weeks ago, I think, where you talked about like the gyms that Mike Mike Masto, I think, owns. Yeah. But we don't have I don't think we have a Crunch in Seattle.

And I know that he just bought 24hour or something like that where he rejoined as the CEO, but um um um it doesn't seem like the one that's available to me is that established right now. So, I don't know if you have a recommendation for LA Fitness is fine. That's a good That's a That's a good big box gym. They're they're a big box gym. What What you're looking for from a big box gym is a gym that's got 10 plus trainers. So, you got peers.

peers. peers. They can feed you clients. They're getting They're getting a thousand plus workouts a day. So, you want volume. Exactly. You're It's le less about how good of a gym it is and it's more about just practice for you. Yep. Yep. Yep. Like this is like Think of it more like this is more education for you than it is like this is my career and I'm going to work here forever. It's like I'm going I'm going here to get the reps in. And so a high volume gym is more important than like, oh, it's the best company ever.

It's like I just want to get get get I just want to get bodies in front of me to practice all this stuff that I've learned. learned. learned. And that and that is what's going to sharpen your skills and get you to a place. And normally what we recommend to somebody is the goal should be get there, get your reps in, and try and become the one of the top trainers there. If you're one of the top trainers in a big box gym, you're ready to go build your own business or grow in that company or you'll be you'll do great.

do great. do great. And that would be like a you're on your own kind of situation. If you if you want to if you want to, you know, there's a lot of options from there. there. there. What normally happens when you when you move your way up into being the top personal trainer inside LA fitness or UFC or 24 fitness is you'll also be presented with opportunity within the company, too. So, if you end up falling in love with a company, there's a good chance they'll offer you management positions and leadership roles.

Think of it as a think of it as a paid internship. I'm going to go here for a year. I'm going to do my best. And then you're going to have a lot of opportunities and much more clear path of where you want to go from there. Yes. Yes. Yes. Okay, cool. Okay, cool. Okay, cool. That's it. That's it. That's it. Well, thank you so much. I really appreciate you guys taking the call. I wasn't like expecting to be selected so quickly when after submitting a question.

It's been awesome getting to know um all the information that you guys provide for free. Um and it's obviously changed the direction that I'm going. So going. So going. So awesome. awesome. awesome. Much much love. Did you have you found you know that we have Kyle, our head trainer, uh actually holds a podcast too. So on our on the YouTube channel. YouTube channel. YouTube channel. Oh, it's just for trainers. Just for personal trainers. So it's Okay. Yeah. And some of our coaches come on there with him and they discuss uh just personal training and growing your business.

It's called Elite Trainer Academy. Yep. Oh, yeah. Okay. I've I've seen I've seen the name. That's cool. Yeah. Yeah. Yeah. All right. I'll check it out. Thank you guys so much. You got it. Congratulations on your wedding coming up. Yep. Yep. Yep. Thanks. Thanks. Thanks. All right. All right. All right. Appreciate it. Appreciate it. Appreciate it. Yeah. She She'll do great. She'll do fine. Hypermobility. fine. Hypermobility. fine. Hypermobility. The first time I had a client with hypermobility, I was like, "What is this puzzle?" It's the opposite.

I was like, "What's happening here?" I couldn't figure out. Uh but then once you figure it out, it's like, "Oh, this is what I do." Yeah. Yeah. Yeah. And then you just progress. Great. But it's a totally different approach. like shorten a range of motion. I never do that. Like with I know, but it works. All right, I know you like that episode. If you did, check this one out. Stop doing three sets of 12 to build muscle and do this instead. You guys want to guess?

guess? guess? Stop doing the three sets of 12 and do this instead. Uh, with that intro, my guess is you're going to tell people to change the rep range up to Yeah. 5x5 or low rep range. Do you guys remember when you're going? Yeah. So, um, often times we get stuck in like a set count and a rep count or a range