Best Rep Range To Lose Fat and Build Muscle At The Same Time | Mind Pump 2783

Key Takeaway

The single most effective variable to manipulate in strength training is rep ranges. Most people stick to one comfortable range (typically 8-12 reps) and miss massive gains. By changing just your reps—while keeping everything else the same—you can trigger dramatic adaptations. The key: stay in each new rep range for 2-3 months until you're actually good at it, not just one workout. Moving to the furthest range from your current training (e.g., heavy 3-rep sets if you always do 15 reps) creates the most novel stimulus and breakthrough results.

Episode Overview

This episode breaks down how manipulating rep ranges is one of the simplest yet most powerful programming variables in strength training. The hosts explain four key rep range categories (1-6 for power/maximal strength, 8-12 for hypertrophy, 15-20 for strength endurance, 25+ for high endurance), debunk common myths about which ranges 'build muscle,' and emphasize that most people gravitate toward one comfortable range and never truly adapt to others. The critical insight: you must stay in a new rep range for months—not weeks—to get good at it and reap the full benefits. They illustrate how gender biases affect rep range choices (women often avoid low reps, men avoid high reps) and how endurance athletes paradoxically benefit most from heavy low-rep training.

Full Transcript

Transcript of Best Rep Range To Lose Fat and Build Muscle At The Same Time | Mind Pump 2783 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

One of the most simple yet most effective variables you can mess with when it comes to your strength training is reps. It's true. Change up your reps. Very simple. And it can produce amazing results. Most people miss out. They don't know how to do this properly. They don't know what this means. What does it do? Why do I change up my reps? We're going to talk about that today. All the different rep ranges you can mess around with with strength training, what they do, and why you should focus on each one.

Let's go. So the so the audience knows, you know, many times these fit tips, Justin and I have no idea what they are or anything. Like literally right before we turn on, you see S give Doug the notes of what he wants to talk about and then we just go and I love and I and I and and it typically kicks off with me commenting or asking a question or whatever about it and then then there's times when I see the fitness tip right before we get on and I'm like, "Oh, I know what this is about." And I can see the way you're walking and so And so, so I I I know that this is close to home right now because you probably messed with some rep ranges right now and you're feeling it.

And so, am I right or It is part, you know, honestly, part of it is like uh you know, as I'm as I'm trying to and just personal, you know, for me personally, everybody I think a lot of people are like this, right? You have your favorite rep range. Yeah. Yeah. Yeah. And I I like the really low reps. Uh I like lifting heavy weight. Uh I also like the fact that um it's easier for me. Maybe because I always do it. In fact, you know, now that I think about it, when people like the high reps and always stay in there, when they go low reps, they don't like the way it feels either e either, I guess.

So, for me, it's like I just love the low reps and I'm trying to do higher reps for my lower body because I just lack uh the overall stamina and it sucks. It just totally sucks because I'm so bad at it. Yeah. Because I always play with these low reps. But, as I was thinking about it, it's like, you know, there's so many variables you can adjust in strength training. You know, one of the strengths of strength training is also one of the biggest challenges which is uh the programming.

Um strength training can be so there's almost no form of exercise actually there's none that I can think of that can be so specific with uh what kind of adaptation you're trying to accomplish, the part of your body you're trying to train, uh how you can adapt it to the individual. It's so uh modifiable, right? You can modify strength training in incredible ways from correctional exercise after injury to maximum performance to bodybuilding. I mean, you name it. Um, but there's all these variables and so people kind of me they don't know, okay, well, I got sets, I got reps, I got exercises, putting it together, there's all these different variables and it's like, you know, what's the one variable that's simple because exercises isn't even as simple as this because there's a lot of different exercises.

Sets can get a little complicated, I think, sometimes. But if you just took your current workout and changed the reps, everything else stayed the same. You've done a very simple change to your programming that often times elicits a massive response. Mhm. Mhm. Mhm. It's just one thing. You don't have to change anything else. If you just change this, uh, for for many people listening, you get this crazy response uh, with your body. Uh, so I'm like, let's talk about this cuz this could have such a huge impact for someone without much coaching required.

It's just rep. So simple, but it's massively overlooked. overlooked. overlooked. Totally. Totally. Totally. Yeah. Cuz you it does really like present quite a different stimulus uh for your body to react to. And it's it's cool because it's like, you know, one of those variables you can easily just adjust uh and and go through like, you know, a week to a month and and really like play around with it and see like how your body responds to that. I you know, as you were talking, I was trying to think of if I if I were to put a percentage on the amount of people that I got to coach that just manipulating this made major change.

Yeah. Yeah. Yeah. And it's I don't I couldn't come up with an exact percentage. uh hard for me to like really try and recall all the times, but I can tell you it was a lot. Yeah, it was significant. Yeah, it was I it was probably close to half. half. half. Um people and and I think it's to the point you're saying that even somebody who has experience and they've checked the boxes like, "Oh, I know the good lifts, you know, I I've I've got that that that part down.

I have good mechanics. I have pretty good diet." Uh I think we all are guilty of these tendencies that we have and rep range tends to be the main one, right? I think we comfortable in that. we I think we comfortable in that. We we gravitate to certain exercises and I think we gravitate towards uh you know rep ranges. Now hopefully if you've done a good job you've gravitated to some of the best exercises. So at least you're which would be your case, right? Uh you know I don't see you out there doing silly stuff low rep, right?

You're you're doing the big movers that are give us your greatest return. But you still have a tendency of doing that. And I'm as guilty on the other side. Like I just the bodybuilder tendency for me is to super set, chase the pump, get like that. And so I really have to mentally get prepared and go like I need to drop down and do some threes or fives and and get in that mindset. And so I think even the most experienced lifters uh whether they admit it or not, suffer from this.

And even the ones that would disagree and say, "Oh, no. I'm manipulate rep range." Kind of what it normally looks like is this. It's like you run uh 5x5 blocks 90% of the time and then 10% of the time, which looks like you interrupt it for a week or two and then you go right back. And you would actually be really well served to do a whole 3 months and get a lot of benefit from training that way for that long a period of time. But you you're smart enough or you're this is me speaking to your the advanced lifter who kind of understands or does really understand programming.

What you do is you interrupt what you love to do because you know it's beneficial for you but then you quickly go right back. And really what would continue to really benefit you would be to stay in that thing that you typically don't do very long and you'd probably see a lot of really good really good really good posit. I think too like a lot of it like it when you switch the rep range you have to understand the intention with that as well is how that's going to affect your loading how that's going to affect your mindset uh going into the workouts that totally changes too.

So, you know, for for like what you're going through with higher reps, it's like you got to kind of get in that mindset of like, okay, I'm going to be like, okay, I'm going to be in a bit of a grind and I'm going to kind of like, you know, be breathing harder and this is going to be a totally different feel uh in the workout and that's I'm going to live in that for a while. And and to I think that's such a great point of why I'm like this, you have to do that.

you should do that for an extended period of time because it's not as simple as just oh okay I'm going high rep now so I just switched my mindset like he's going to have to build that stamina which that takes time to do that and effort to do that and it's not just one week one and one week will make improvements but you'll be but the uh the spectrum of gains and results that you can and positive benefits that you'll get working in that for much longer is is is much greater if you were to stay there.

Yeah. Well, this this variable uh is a bit misleading because it's so simple, but just to illustrate how big of a difference your rep ranges can make. Uh a a if you did the same exercise, let's say think barbell squats, and I'm going to make a a pretty controversial statement, but I can back it up. If you always do sets of four reps with squats, and then you go to sets of 15 reps with squats, it's almost a different exercise. exercise. exercise. It really is, man.

That's how profound rep ranges are. It's almost like you did a new exercise. Uh and yet it's this very simple thing. I'm just doing more of the same thing I was doing before. Um so that's how how powerful it is. And then you know to your point, Adam, when you're training in a new rep range, especially if you love a certain rep range and you tend to live in it, you got to train in that new rep range. Uh not for a week, not for two weeks.

Most people do it for a workout, by the way, not a week. You you were pretty you were pretty generous at them. Most people do it once. it once. it once. I'm going to do this one workout with high high high reps. reps. reps. Uh you have to actually do it until you're good at it. Yes. Yes. Yes. Yeah. Yeah. Yeah. Which can take months sometimes. I know for me it's going to probably take 3 to five months to get good at 15 reps for lower body exercises cuz I love the low reps.

Uh so I could do a week or two and then go right back. It's going to take me months. So that's what you need to do is you stay in it until you're like, "Wow, I'm good." Yeah. Yeah. Yeah. At this rep range so you can actually adapt really. That's what you're looking for. You're looking for the adaptation that comes from it. And you're and and the other point you made, Justin, was so true. Uh it's a different feel. Like if you're doing a an exercise for five reps, it's a grind, but it's a different grind.

When you do a set of 20, it is uh it's like you just have to last. Yeah. It's uh it's like a war of attrition. Yeah. Yeah. Yeah. Which is different than a heavy fight. Yeah. It's a longer fight. Yeah. Which is a heavy grind is more like I got to move this weight and I'm pushing. Higher reps is like, you know, I'm want to I think I want to quit now. Got to endure. You have to endure. So, it's totally different. Uh now the rep ranges we're going to visit are all within uh rep ranges that would be considered strength training because if you go high enough, you're moving outside of strength training and you're moving now into kind of a cardio, which is okay as well.

Uh but in terms of strength training, which the goal of strength training is ultimately uh anorobic to an extent, there's also an aerobic component. Uh so I know I'm being a little black and white, but it's to build muscle. it's to build strength or strength endurance or stability. So once you go too high in the reps, it's kind of like you're on a treadmill. Um, and now you're you're you're not really in strength training anymore. And so the and now I'm going to give you some numbers and you can move outside of this a little bit depending on person's fitness level, but you're looking at reps between 1 to 25.

So that's that's kind of your strength training rep ranges. And then what we're going to do is we're going to break them down into segments. And yes, we're going to give you hard numbers. There's carryover, uh, so someone's going to argue or whatever, but these rep ranges are in our experience, uh, the rep ranges that you would kind of break up your workouts into to kind of stay within. Uh, that will produce kind of different different types of things. And by the way, uh, your rep ranges can also change or should change the amount of sets you do in your workout as well.

So although you can just change rep ranges, as you get into the higher rep ranges, uh your rep your sets will probably drop. As you get into the lower rep ranges, your sets will probably have to increase just as a total volume. total volume. total volume. Don't ever use seven or 13. Is that funny? What's up with that? I know the only odd number is like 15. You use 15, but you can't use Yeah, I always thought that was strange. So, we'll start with the really low rep ranges.

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Back to the show. Okay, so one to six uh now very rarely do people train one or two unless you're a powerlifter. So much benefit. I'm going to tell you right now, uh all by the way, all these rep ranges build muscle. So I know people are interested in building, they all build muscle, okay? You're going to see studies that say this one builds more muscle than that one or whatever. I'm going to tell you right now, I know I'm going to build more muscle in this higher rep range as much as I hate it because it's so different.

So novelty plays a big role. Uh but they all so they all build muscle. But one to six uh is really good for this kind of low gear maximal strength. Okay. You're not going to get much endurance torque. You're not going to get much strength endurance out of it. But this is the rep range where you're like I could lift this. This I'm training my ability to lift a lot uh one time. Yeah. Or two times. Allocate all your energy and focus into that, you know, moment.

That's right. What one of my favorite illustrations, I wish I could give the credit to what national it was that I was going through, but one of the nationals illustrated this really well with a four quadrant box quadrant box quadrant box and it was uh power strength uh hypertrophy endurance. hypertrophy endurance. hypertrophy endurance. Oh, okay. Oh, okay. Oh, okay. You know, You know, You know, was that issa? I don't I wish I remember which one, but it was it was a four box quadrant. Uh then and forever that's like stuck in my head that whenever I talk about rep ranges to clients like that's how I would break it up would be like the first one you're talking about right now is power then it goes to strength and and then it goes to hypertrophy and then it goes endurance and to your point how you started this which is yes there's carryover you get hypertro like but that that way of like I think illustrating it has always helped me remember teaching that that way visual and so that's what you're what you're talking about is is the power phase right it's what powerlift and it's easy to remember that's what powerlifters lift in that phase so they could get really strong.

There's huge benefits to to building muscle and strength and especially if it's novel. I also think it's important as you go through these that one of my favorite strategies for somebody is to move them in the furthest quadrant from where they're currently at. at. at. So like and it's not that you won't gain benefits from going from if you're a power person to going strength, you will like the next the next way. But the more novel of the stimulus, the more extreme the other other side the the the the more uh room for growth change air or stuff that everything that happens.

And so I always like to when I especially with an advanced lifter who has has been lifting for a long time and looking for an easy hack. It's like oh I'm just going to going to going to you know a good example of that was Stan efering. I don't know if you guys remember. remember. remember. Yeah. It was flex wheeler conversation. Yeah. He was a bodybuilder, powerlifter, and then bodybuilder. And his legs needed to come up in size, even though the guy could squat, I don't know, 700 lb.

lb. lb. And he trained with Flex Wheeler and Flex is like, "Yeah, we're doing sets of 20 20 20 and dropped the weight way down." And then saw all this tremendous uh leg muscle growth because it was so different from his uh, you know, how he normally trains, normally trains, normally trains, right? right? right? So, the feel from the low reps is different. You're not going to get the same pump. same pump. same pump. You're not going to sweat a lot uh in your workout. It's going to feel like a grind.

it's going to feel like you're getting crushed. The people that tend to uh shy away from this the most are women. In my experience, women tend to not play with this. Although more and more these days, you're seeing them work in these lower reference. Not introduced to it enough. Yeah. But this was my trick. Yeah. But this was my trick. This was like if I got a woman who'd been strength training for a while and she's like, I'm not building muscle. Like almost always was like, cool, we're going to get you strong at three reps.

Right. Right. Right. Uh and then boom. Well, I I always love to tell the story uh of this is what sold me to get on the phone with you about maps anabolic. Yeah. Yeah. Yeah. Because I was at this point in my career that this had I so interesting how parallel our journeys were yet we were all apart, right? Like I felt like at that point in my career I had really hacked into this. It's like, oh, almost every female client I got, I'd just right away go to like heavy one to five rep range and would blow their minds because they were so on the opposite end of the spectrum.

And so when I saw how you and since majority of our clientele are middle-aged women that are trying to reduce body fat, build muscle, speed up their metabolism, all the things, when I opened up Maps Anabolic, I was just like, "Yes, this is like I I know how addresses it right away." away." away." Yeah. Yeah. Yeah. So that's just a little history for people that don't know that and that was that was me pick the phone up and go like we got to get together. together.

together. Totally. Now low reps typically require uh by the way none of these are we typically don't advise training to total failure. Um so but you are training very intensely. So I do want to say that. So you're getting close to failure but not going total failure. When you're doing really low reps you typically will need to increase your sets. Okay. Okay. So, if you're doing sets of two or three reps and you traditionally do three sets, you'll probably have to do more like five or six sets just cuz the reps are so low, and you see this with powerlifting training, low rep training, programming.

If you want to find good programming around this, not that you have to train exactly like a powerlifter, but powerlters have figured out low rep training. And so, when you look at their workouts, they tend to do few exercises, lots of sets of each exercise. And that generally is how programming looks around this. Nonetheless, if all you did, if you're always around 15 reps and all you did was suddenly go down to five reps on everything, you're going to see incredible uh changes even if you change nothing else.

I think one of the one of the values of aside from the volume that's involved of of increasing the sets in this situation, right, to kind of match what the volume you were doing before before before when you're going when you've when you've never really trained low reps, one of the hardest thing is actually finding uh finding uh finding uh the weight the weight the weight the weight. the weight. the weight. Yeah. Yeah. Yeah. And so I always love doing five, six, seven sets of, you know, squats or deadlifts, but really the first two or three is like finding my my working weight.

Good point. And so because it's partly warming me up, priming, getting my technique down. The next set is like, okay, how am I feeling today, third set is like, okay, I think this is probably where I should land. Now I got two to three working sets. And really, I've done a total of five to six sets. But those first two or three times are figuring out what a heavy one because when you are working with a load that's that heavy where it's one to five the different like there's times when I I would come in this is back when I'm I'm I'm loading the bar a lot and uh you know it's a heavy day and but heavy might be only 3:15 uh today but then other days when I was feeling great it was 405.

You know what I'm saying? So it's like that's a huge range. And so I find the the first couple sets a lot of time is figuring that out, right? Feeling my body out, feeling like what is going to be that that that weight I'm going to choose that I'm going to do two or three working sets at a weight that my body go okay this is right there. I could do two more reps maybe, but this is this is it. Good point. Uh the I guess the downside of this rep range is just lack of strength endurance.

If you always train in the slow rep, beside the fact that your body will stop responding after time and you start to feel, you know, nagging joint pain from playing with heavy weight too often, uh you just don't have good strength endurance. And you'll find this like suddenly you go to 10 reps and it's like I'm not doing way little less weight. I have to do way less weight because this is what I'm experiencing right now. It's a bit hard on the joints after a long period of time if you push it too hard.

Right. Next next rep range we'll jump to is 8 to 12. This is what they would call the bodybuilder rep range or hypertrophy. I don't like that we refer to this as hypertrophy, not because it doesn't build muscle, but because it insinuates that the other rep ranges don't. Yeah. Yeah. Yeah. Uh so when you look at the studies and and the studies typically are 3 months long, two months long, and they compare rep ranges headto head, 8 to 12 tends to build more muscle and it's not a ton.

It's a little bit more muscle, but again, you're only looking at, you know, 3 months. What you're not looking at is over a course of two years or three years, if you always train in this rep range versus bouncing around uh with some strategy, moving around is going to build the most muscle. So, it it insinuates that this is the muscle building range. Anything outside of this doesn't build muscle. Not true. Again, going back to the female clients I had, you know, who wanted to build their butt, who always played in the higher reps, as soon as I brought them down to three, you know, sets of three, all of a sudden, their butt grew uh faster than they had experienced before.

This is in my opinion one of the most flawed studies that we tend to uh repeat constantly. Uh and and it for that reason is that you're taking a baseline of people that are all at the same place in their their fitness journey and if you put them all headtohead for 3 months or 6 months, however long the study was, I can't remember, and you train in those phase like you said, yeah, you'll see a slight bit more in the 8 to 12 rep range, but that's not how reality is.

It's like I've never taken I've never taken 10 clients on and all 10 of them were at the same part of their journey. And so if somebody that I take on has already heard about 8 to 12 reps builds good muscle and so that's typically what they train in. The best thing they could possibly do is not train in that to build muscle. Like almost anything else will build more muscle than staying in that because that's what they always tend to train in. And I people don't wrap their brain around that.

I can't tell you how many times I've taken somebody on that identifies with somebody who wants to build muscle or hypertrophy and so they always train in that. It's just like oh well if you always train in that we're going to see tremendous benefits going north or south of that totally just by training that way. way. way. Now with the 8 to 12 you'll you'll still get good strength. You'll also get some good stability and you'll get some good uh some strength endurance. Then we move to the higher rep ranges 15 to 20.

15 to 20 we're getting more strength endurance. Uh this is where you'll get probably some of the best pumps uh that you'll you'll get will be in this rep range. Um it could be a bit exhausting if you're not used to it. Uh but it's still a great rep range uh to to work in and it's still cons it's still a muscle building rep range and guys tend to shy away from this rep range. This is where you see a lot of dudes once you get above 50 especially around 20 they're like I'm not doing that.

that. that. Part of the reason is probably because the bar doesn't look impressive. Like you start you start you start Yeah. Really it is. That's what it amounts to is the amount of weight you really have to drop substantially and that's an ego check 100%. So I would I would say guys so long as you're not because there's a lot of guys that I think are into um endurance calisthenic type of training and they tend to go that way like if you if you were like were like were like the guys that don't care about the weight on the bar I guess.

Yeah. Yeah. Yeah. that are more more into that because there's I mean there's a whole movement on online of like the calisthenic guys and which are all doing crazy high rep and super setting circuits and doing that stuff like that. So, if you're if you're the guy that's into all that stuff, uh, then I' I've had to move you out of out of that, which again, when we get to the rep ranges that are like strength endurance, this insinuates again that the other rep ranges won't contribute to strength endurance.

That's actually not true. In fact, when I've had endurance athletes train with me and hire me, first of all, when they did strength training on their own, they always did super high reps because that's what they thought they had to do. These are triathletes, endurance, you know, long-distance runner, cyclists. They'd hire me and and they, "Oh yeah, I do strength training." And they're always in the 20 rep range. I'm like, "Well, why are you always in the 20?" "Well, because I need endurance." And you know what gave them the most uh gains in endurance in their sport?

Going down to three reps. three reps. three reps. Yeah. Yeah. Yeah. And it's funny, Jack Lane because he gets stronger. Jack Lane, who held the world record for push-ups and pull-ups in a session, was like a thousand, which this record lasted for 40 years or something like that. Was insane. when you when they interviewed him and they said, "What was your secret? How were you able to do a thousand of push-ups and pull-ups?" And he said, "Heavy bench presses and and weighted pull-ups." That was his secret.

His secret was instead of doing a thousand reps all the time, he did some heavy bench presses for five reps. And he saw these huge gains in his Why? Because when you're stronger, it contributes to all that other stuff. So again, it insinuates that this is the only way you build endurance. And yes, if you know, if you look at your year worth of training, majority of the time you're going to be in this. But if you're always here and you did two months of heavy training and then went back to your high rep, you would find yourself suddenly having uh new I'm glad you you pointed that.

That's what I was trying to articulate was you have, you know, soccer players, these athletes that want endurance do actually tend to go in this rep because they're thinking, oh, this translates the most to my sport. And so this is how I always lift weights also is like this short rest periods, high repetitions, and it's just like, oh, you'll get tremendous gains if we go this way. In fact, often times because uh I'll be I'll be careful with what I'm saying here because I don't want to insinuate uh what I'm not trying to say, but often times when I'm training an endurance athlete, because they do so much training outside of the weight room, so much cycling and swimming and running or whatever, that high reps is also just too taxing.

Mhm. And so those the the sets of three just doesn't fatigue their body as much and it actually became often times a very appropriate way to train. So in other words, high reps often times you got to reduce the sets. Three sets of barbell squats at 20 reps is going to be way more taxing on your body than three sets of three reps even if the weight is super heavy of squats. So often times you bump up the reps, you got to drop down the sets to accommodate for the increased volume.

Just a little side. Well, also I mean athletics, it's so dynamic. There's so many different u like characteristics you need to be able to pull from. And so if you're not training your body to neuromuscularly recruit on demand, that's that's a power that's that's strength, you know, and so if you don't have that access, that gear, and you're not training that, you know, and you're just focusing on the endurance portion, you're limiting yourself. yourself. yourself. Totally 100%. And then we get to the super high reps, 25 plus also.

Uh, and typically you'll end around 30. Once you get above 30, give or take. Uh, then it starts to become more cardio. Yeah. Uh, but high then you get the really high reps and now you're really working strength endurance. And, uh, this is like for somebody that lives in the really really low rep ranges. Uh, you you do a good month or two of 25 plus reps and you start to get first off, it gives your joints a break. you feel healthy and you actually get great hypertrophy.

This is again referring back to Stan efering. This is what he did with Flex Wheeler. Yeah. Where he was doing 20 25 reps in sets and he got this incredible this incredible this incredible well it's believe it or not too you get great cardiovascular benefits for someone like you, right? So like one of the cool things if you hate cardio, right? Like yeah one of the great things about this is what we used to always make this argument because you know people so many people want to jump on the cardio equipment to get in good shape and we're always making the case that that's not the best strategy.

Yes, I understand how good it's for your heart, but have you ever tried sets of 20 or 25 squats? Yeah. And watch what that does for the heart. Your heart screaming. Yeah. Especially if you train in the low rep range, you train a whole, you know, cycle of training in the 20 25 rep range and you're doing some of these big movements, uh, watch how much cardio endurance you get from it. Now, you may not be ready to go run a marathon from that, but I guarantee that that the you will feel the carryover from that endurance that you get from that training.

You know, since you're talking about all this stuff too, the other person that we have to address that I because I was this person, I feel like so there's I can't be the only one was the I do it all. All the time. You don't ever get good at one. Yes. And that was a big Yes. And that was a big mistake. So I understood all these things that we just talked about. And so my philosophy was I do it all all the time. And I every in fact I never had a workout that was my I used to say this like every workout I do never looks like the last one you know like it's like every workout is unique you know like it was like muscle confusion you know like that was that was the that was the philosophy that I operated from with my programming back in my 20s was this I'm addressing all these things.

I'm I'm making sure I get all those reps so I get all the benefits of it. But you you have to talk about how important it is to stay not only from the mindset because each rep range requires that but also the adaptation process. That's right. right. right. Um you know it it it takes time for the body to adapt to a specific stimulus. Uh and if you don't give it that time then it is constantly just kind of it's all all novel all the time.

it was always confusing the body and you're not getting you're not letting it get adapted to then build m and and that was a big unlock for me because yes I was in shape so like that type of training kept me moving kept me burning calories kept me from putting a lot of body fat on I was mobile I could do multi multi-directional but I didn't I wasn't getting close to what I could build maximal strength and muscle and the unlock for me was realizing oh my god I need to stay in a I need to stay in one these phases and focus all my workout on that and then move from that.

There's an adaptation curve, right? So, you take uh somebody who's never barbell squatted before. Like, we can't train a barbell squat hard until you're good at it. Like, I can't just take you and and really elicit great adaptations muscle building wise until you can squat, right? Initially, the adaptations are just your central nervous system is learning how to do it. You're balancing and you're figuring out the movement, which is great. A little shaky, little shaky, little shaky, which is great. you're you're getting stronger through neuromuscular adaptation.

This the the data show us initial adaptation of strength comes from neuromuscular adaptation before you get the hypertrophy. So it takes time. You got to stay in something until you're good at it, not just throw it around. around. around. I'm so glad you went that direction because it was literally the squat and the deadlift that taught me this lesson was because it I didn't not ever squat or deadlift, but it's like again back to my point never no work could ever do the same. So, it's like I squatted this month, you know, and then I went to Bulgarians and lunges and single leg leg presses and jump and like I did all these other things for the entire month.

I didn't revisit that squat again till another month, another month, another month, you know, and then I revisit and then I and I wasn't very good at it still, you know? So, I never I never got good at it until I was like, "Okay, I'm just going to do this one thing in this rep range until I get really good at it." And oh my god, the gains that came from from getting really good at squatting and staying focused on a rep range. It was the squat and deadlift that really taught me that because up until that point, I had never focused for an extended period of time because again, I didn't identify as a powerlifter.

Y I wasn't trying to be this the strongest guy in the gym or go to a meet. I didn't care. I didn't care what my PR was, but I did care about building my physique and I wanted I did want the if someone came to me and said, "Do you want to build more muscle?" I would have said yes. yes. yes. And so I had no idea that that was the appropriate direction to go and it was the squat and the deadlift that taught me that.

me that. me that. Totally. All right, I'm going to take a left. Uh I was uh I was so one of our sponsors, Ziotics, is this like pre-alcohol uh drink that you take and um and one of the ways well the main way it works is it breaks down acetalahhide in the gut. Um, and so what I did, and I'll get into what that means. What I did is I actually looked up research on how much al acetalahhide is released in the gut. So when you drink alcohol and your body breaks it down, when it gets to the liver, the liver has to detoxify something called acet and it does a pretty good job of this.

Okay, acetalahhide is uh, for lack of a better term is relatively toxic to the body. Makes you feel like crap. If you release into your bloodstream, you're going to feel like crap. You're going to feel inflamed. You can get headaches. You could feel down, depressed. It could throw off you. And we know what this feels like because uh a hangover uh kind of mirrors a lot of these symptoms. And and some some people would say that a hangover a lot of it is due to acetalahhide.

Although that's not 100% uh accurate, but there's definitely that component. component. component. Yeah, I'm sure there's other variables. Dehydration, lots of things, right? But acetalide not good for you. And so what happens when you drink alcohol is before it gets to the liver, some of this gets released in the gut. And it's so it's not able to be detoxified until it gets in your bloodstream. And I'm like, okay, well, how and so this is what zebiotics does, right? You drink zebiotics first. It's this probiotic. It's this it's actually this bacteria that's been genetically modified to break down acetal debt.

So this bacteria doesn't exist anywhere in the world. It's literally been created or modified targets it targets it targets it specifically to break down acetal diet. Okay? Okay. And Zotics is the only company that that has this. So I looked up I'm like, how much acet acetalide is actually released in the gut? When I drink alcohol, what percentage of the acetalahhide that comes, you know, is is a byproduct of alcohol is in the gut. And so studies were kind of up and down, but the number that I'm finding that seems to be the consensus around 10%.

Which is a lot. That's a lot. So, so you you know uh out of all the acetalhide that has to get broken down 10% of it or so is released in the gut goes to the to the bloodstream and this can cause problems and so what ziata does is it takes care of what happens uh in the gut um which I think is think is think is basically pair and break down is that what it does it it literally is designed to break it down enzyatically.

down enzyatically. down enzyatically. Wow. Wow. Wow. Through the way is there anything out while you were reading it reading it reading it which is crazy science everybody. Yeah. like crazy science. Yeah. Uh that they that they were able to figure this out which is pretty wild. Is there anything else that would cause that to release in the body? Uh H pylori. So H pylori which is a common uh bacteria in the gut that you don't want can cause ulcers and lots in fact you could do an H pylori test uh if you have gut issues.

Uh H pylori uh can increase acidhide production in the gut. So So So is that an autoimmune disease? No. No. Oh, H. pylori is just a it's a bacteria. So, when people used to get ulcers back in the day, we didn't know that it was caused by a bacteria. We thought it was like stress or acid, which can aggravate it. Say exacerbate. Say exacerbate. Say exacerbate. Now, we know if you have ulcers, you probably have uh pylori. Yeah. H pylori. And then they'll give an antibiotic to get rid of it to kill it.

But, um it's one of the things that can So, one of the side effect, one of the effects of H pylori besides ulcers is you just feel like garbage. Yeah. Yeah. Yeah. All the time because you're pumping out acetalide at higher rates. Oh, interesting. interesting. interesting. In the gut. I wonder if somebody who has that, if they were taking something like Ziotic, would make them feel probably better. probably better. probably better. I wouldn't say it's a treatment for it cuz you need to get a treat.

Of course, but just like temporarily, if you found that out and you did that, I wonder if that would be something that would at least uh mitigate some of course if you have H. pylori and you drink, you probably feel like real dog crap when when you combine the two of them. You know what's crazy about that? By the way, there was a I think it was a scientist that theorized that ulcers were caused by a bacteria and everybody laughed at them. Everybody made fun of a figure out.

There's always somebody who was like ahead of the maverick says that it's ridiculous. ridiculous. ridiculous. Do you know how long people suffered back in the day? It wasn't that long ago. It was like a few decades ago. You had an ulcer. It was like, oh, uh, ant acids. Yeah. Calm down. It's like this is you get this is just it. It's what you got. This is just a common bacteria that you could pick up. Uh, how do you get H pylori? Yes. It's It's contagious. I know.

If like you had it, you could give it to your wife. Yeah. Yeah. Yeah. The parasite thing. Well, this you get through kissing that you get through that's different transmission stuff. transmission stuff. transmission stuff. Dude, you have to talk about Dude, you have to talk about This is a little more casual. Yeah. You share a drink. Are you Are you sending the guys the same uh Is dad looking it up right now? Yeah. Person contact? Yeah. saliva, vomit or stool or by contaminated food or water.

Interesting. Interesting. Interesting. You know, you know how much you're getting intimate some Do you know how gross by the way? You know like stomach viruses? Yeah. Yeah. Yeah. Like there's some stomach viruses that are like stool is how you spread it. Like how's people you know like on cruise ships? cruise ships? cruise ships? Dude, it's like everywhere. It's on the hand. Dude, I like poop everywhere. Oh, even if they had like some black light thing where you just could see like everybody's like hands and like like money and like everything that's you know all the particulate that's even in the air, you'd be like horrified.

Well, I mean, isn't like the the door handle to the bathroom is worse than the toilet seat. toilet seat. toilet seat. Don't even talk about the studies. I don't want to say this cuz this will this might do this. I never I never grab a door handle like where you're supposed to. I always like on the top or in the bottom or like where I don't see any wear. wear. wear. You can't get away from it, bro. I know, but it's just it's gross. I mean, I I I flush all toilets with my foot.

foot. foot. Oh, yeah. Oh, yeah. If I go I go I flush with my foot. I never flush with my hand. Yeah. hand. Yeah. hand. Yeah. How? How? How? And I don't know how logical that is, you know. you know. you know. I'm sure if I open the door to the bathroom to get in, that was worse than the I mean, whatever. Or you flush the toilet and you're standing there and all the spray. Oh god. You know, hey, I this is actually a good question.

I've always thought this. How protective are seat covers really? covers really? covers really? Is that really protective or is that just making us feel like Well, I just told you that the I I've seen the the the stuff on I've seen the studies on comparing the door handle to the bathroom to the toilet seat and the door handle is worse. So, the the irony that you grab the door handle and open the bathroom door, but then you put a seat cover on is actually kind of ridiculous.

It's a waste of time. Yeah. Yeah. I know. It does nothing. Yeah, Yeah, Yeah, it does nothing. Which I always thought to myself like, well, I mean, how much does it really like like absorbs like some pee? It doesn't even It goes through. I Well, I know. I mean, it's like And then you feel it anyway. Yeah, dude. It's your It's your skin that's on the seat anyway. It's not like you're putting your you know. Yeah. Yeah. Yeah. I never got it. But yeah, it's not Doug's like, "What's going on?" going on?" going on?" No, if there's pee on the seat.

Uh first off, you get rid of that. I clean before I spit and clean. That's what I do. Spit and clean. Oh, I spit I spit on the toilet seat and I clean it before I sit on it every single time. You know, we have a bottle of spray in our bathroom. Well, I mean, yeah, if you don't have that, that, that, you just you literally just blew my mind. I am never going to the bathroom. You spit on the toilet. Well, ours, we have a spray.

Doug has a spray, but if I if I go to a public place that doesn't have anything, I spit and I clean. DNA is everywhere, dude. What does do it cleans off somebody who can't [ __ ] pee straight? You'd rather sit on your own spit than someone% 100%. You guys ask that question again. Would I rather sit on my own spit or someone else's pee? My own course. But does the spit do anything? Is it friendly fire? friendly fire? friendly fire? It dilutes down the pee essentially.

Okay. Okay. Okay. Okay. This conversation is No, I mean Okay. Next time you guys go in the restaurant, I wonder who you go to the bathroom next. next. next. We have spray. We have new things all the time. the time. the time. We have we have we have cleaning spray. So that's a that's a luxury that not a lot of bathrooms have. And if I if I got a choice of sitting on that toilet with with a toilet seat or me spinning and clean it, I'm spitting.

You know, do you guys want to trip? I don't know if you know this. Do you know what spreads in the most germs in the bathroom besides flushing the toilet? Hand dryers. Hand dryers. Hand dryers. Oh, yeah. Oh, yeah. Oh, yeah. Hand dry. Have you seen the studies on that? that? that? It basically just of course. of course. of course. So, and it blows bacteria and stuff everywhere. everywhere. everywhere. I've heard that. I've heard that's like way more disgusting. Oh, it's terrible. I never like those things.

If I If you got paper towels there, I'm using paper towels every time. Yeah. Yeah. Yeah. I know. It's only It's only if you don't have I pee off my deck, dude. Off your deck. I don't deal with any of Hey guys, actually there, you know, down below is is a a frisbee golf like course. So, I'm always a little conscious of that like you know what time it is cuz Yeah, I do hear them sometimes and I'm just like doing my thing and I I'm going to get caught one of these.

of these. of these. I didn't know there was a frisbee golf course below your house. Yeah. Yeah. Yeah. Oh, I didn't know that. Yeah, if you go down further down where all the redwoods are, it's like, have you taken the boys to do it yet? Of course. Oh, yeah. We've done it a few times. times. times. Okay. Yeah, cuz I used to love I feel like that would be a because that would be a sport I would be good at just because it's because it's because it's Of course.

Yeah, you're the carnival king, dude. You crush that. Did I tell you guys? So random, you know, random sport. Amazing. Amazing. Amazing. We went We went to Top I didn't tell you guys. We went to Topgolf with a family. Oh, yeah. You saw the video. Yeah. Yeah. Yeah. And uh And uh And uh Oh, yeah. Your son and you can sign up. Crushed it. He did. my little my younger ones like it's just like this weird athletic uh just phenom. just phenom. just phenom. He's going to be a phenom.

Do you watch Yeah. But we we can at Topgolf cuz I've only been there once. I was with you guys a long time ago. You can do games. Yeah. Yeah. Yeah. So we did Angry Birds. So when you hit the ball, it knocks down the whatever. Yeah. Yeah. Yeah. I crushed it. I don't know why I'm like like I If it was real golf, I would obviously suck. obviously suck. obviously suck. Yeah. But you turn it into some weird game and suddenly I'm like it's like what's up?

That's why we made shirts called Carnival King. Don't you remember? remember? remember? I don't know what it is. Remember we made t-shirts for you because of that, dude. If it's a carnival game, you're driving the random. Yeah, you're good. You're good at that. Hey, talk about the uh the Elon video that you sent to me about the uh That's weird, dude. weird, dude. weird, dude. Robots and education. That's weird, dude. What's that? What's that? What's that? He's like, what was his estimation in there that there that there that Oh, they they said Yeah.

20 by 2040. By 2040 they asked him would there be a billion and he said more 10 billion he said there'll be 10 billion billion billion robots robots robots humanoid yeah yeah humanoid robots he's like he's like he said they will do in a very short period of time they will do better micro surgeries than any surgeon he's like you will get the best medical care and surgeries I believe that from robots using robot arms they're guiding him though like yeah he he brought up laser eye surgery he's like would you want yeah would you some doctor with a with a laser doing that hand you could have or would you rather use what we are he's he goes and the guy was like well what are the people that are going to be like the anti and he's like well yeah there'll be people that will roll the dice at the beginning that feel like that's a better idea but then once all the the data comes out and numbers you're like yeah you go chances are way better way better he did a clip that I thought was so controversial uh but I I at this point now I'm like do I doubt the guy every time he says something he does it he said Uh, it's a waste of time.

Don't save money for retirement. He's like, "A waste of time." time." time." Oh, I heard him say that. I'm like, "What?" And he's like, "Yeah." He's like, "It's going to be so much abundance. It's not going to be uh universal basic income. It's going to be universal uh high income because of the efficiency of these humanoid robots to do work." do work." do work." Yeah. I can't even fathom that. It's too hard to like wrap my head around. Just the general population, how everybody's going to going to going to react and behave as a result of that.

That's my thing is like how are people going to be what's society look like? I think people think it's going to be utopia, but I think they got another thing coming. thing coming. thing coming. That's what I think. I definitely I I would uh if I was a betting man, I would bet high on sports. We're going to need that that we're going to need an outlet for sure. I think fitness is going to blow up. Well, I think I think I think fitness and and and I'm pretty optimistic about that.

So, fitness and sports are going to be they are already big outlets. M they will become massive when people don't have anything to do and you have these robots that are doing a lot of the labor. Yeah. Yeah. Yeah. Um yeah, it's going to be interesting. You know, it's crazy because a lot of people I used to be this. I used to think that resources would solve uh almost all of our problems. This when I was in my 20s like oh you know free markets and we're just going to once we figure these things out like it'll solve this problem.

Y but if you ever watch if you ever uh if you've ever known anybody or you see people who had no money uh because of their circumstances or the behaviors usually it's their behaviors suddenly get an influx of a lot of money they lose it it not only do they lose it it's not good good good it's actually terrible yeah totally so now imagine if everybody had like access to tons of resources I don't know if that would be a good thing for a lot of people of people of people yeah my my solving hunger my biggest concern and we already have examples of how how this happened to us.

We've talked about this a long time ago and you know I think about my son, right? Like I'm I'm less worried about us for sure. I'm more worried about our kids and the the lack and drive they will have to learn and to to educate themselves because it's just like your reasoning for not excelling in math or direction because we have computers and calculators and systems that tell us where to like and so we've we've we've literally just oh I don't need anymore. If we all make these cuminal robots that can answer all questions, that know they can build, they can do all these things and you're raised in that.

And you're raised in that. Why do I need to go to school? And why do I need to learn philosophy? And why do I need to learn his why? Why? I can just ask my robot. robot. robot. Challenge going to be? Yeah. I'll just ask my And so it's going to be hedonism uh uh nightmare. nightmare. nightmare. So yes, all about me. So really making sure that we we teach your kids the learning for the sake of learning. And that's going to be hard. That's going to be hard to to tell a kid.

I just got a scary thought because I mean I mean he literally one of the things in that interview he says too is like I mean school other than the social aspect is a waste of time. Yeah. Mhm. Yeah. Mhm. Yeah. Mhm. Is that it's like like why are you going? Yeah. Why are you going because all the the skill that you're going to learn that the degree you're going to go get in for in for in for Yeah. You kind of take away a bit of the reward and the motivation with it like because it's like well now you're just learning because it's good for you.

It's like medicine, you know, but you're like, that's hard to sell. Yeah. I just had a crazy thought, too. Um, how many children are going to be raised by perfect humanoid robots? Totally. Cuz raising kids is hard. So, now you're going to have kids and then you'll be like here. Although, you're super nanny. I mean, so educate you, raise, so then so I can go do my So, then there's the uh, by the way, this is all best case scenario. Worst case scenario. No, it's not.

There's there's there's there's there's a more optimistic side to this, okay? And maybe we we swung so far on this the pendulum of, you know, trying to destroy the nuclear family that we come back to family and raising and kids and being connected. And now that we have these things that can go do all the labor, can build the house, can make the sandwich, can do all the things that it goes back to human connection connection connection and that that's I have all the time in the world to be connected to my son and to spend time with them and to raise a family.

And now I can raise five, six, seven kids because I can afford to do it because I have these robots. Like so it almost reminds me like, you know, uh the royal family like in England. It's like why are we still doing this? You know, it's like pageantry. I feel like that's going to be like human nature. We're just all pretending we're still relevant. You know what though, Adam? Here's why I'll disagree with you. U this is easy to argue. This is objective fact. I hate it when people debate the opposite.

It's not true. It's fact. It's e Today we have way more resources to have a lot of kids than we did 50 years ago. Today it's easier. Everybody's like, "No." Yes, it is. It's easier. Trust me. My grandparents I've had this debate with my cousins a million times like it was easier for them to buy a house like Yeah. live the way they did and you'll have way The problem is you just have way more things you spent money. No, I don't dis I don't disagree.

We've already No, I don't disagree with that. So, it was harder objectively to have a lot of kids before and yet people did. Yeah. Today it's easier and people have less because it's more about me. Yeah, but you also you're you're generalizing society. There is no doubt in my mind that this will be bad for a lot of people for sure. I mean there's no doubt there's like of course it always has historically but I what I'm saying is there's like like I there's part of me that gets fearful of like my son it's like but I shouldn't be because I'll I'll raise him.

I'll teach him those things. So will you, so will you. And so there is an optimistic side of like, man, how cool would it be that you don't have to do a lot of this laborous stuff and then you get more time with your kid and then you can teach them better things and you can like So I there there will be you're right when you look at as a majority people will make the mistake. They will they will outsource their knowledge. They will that's but historically that's how it's always gone.

Yeah. Yeah. Yeah. Let you know people will continue as you get more things in abundance you'll want more and and so yeah. So the the need of wanting more, but there will be other people that have already figured that out that will go yeah the path of I mean gosh I'm watching such a cool interview right now of Tony Robbins and Alex Herozi just if you guys haven't if you're for sure if you were somebody I'm going to watch it who follows Alex Hermosi and likes what he's doing.

It's such a different conversation. So to set the table he went in with this I could try and make this a viral episode or I can go and selfishly ask Tony Robbins. And so you're getting to watch like a real life therapy session in my opinion of uh Tony with Alex. And Alex is a young brilliant uh entrepreneur 37 36 years old who's on his way to be a billionaire. And you can see him wrestling. So this is so aligned with what we're talking about right now too, right?

Like he's so he's going to have all this. He already has abundance and he's on his way for more abundance and has this whole choose a profession that's worth suffering for is his mantra. And you get to watch Tony Robbins completely deconstruct that. I can't wait to watch. And I think that message, so for this conversation that we're having right now, I think the message that you hear Tony giving Alex is so important for everybody because everybody is going to be in a position like Alex and if it goes the way we're talking right now of abundance and have all the things and it doesn't and so if that's a world that everybody will have, you will need to learn the lesson that he is teaching him in that in that conversation, which I think is so cool.

Cool. All right. Uh, I don't know if you guys saw the the the big analysis, the big meta analysis on Tylenol and autism and ADHD. Oh, no. So, they came out with another study, not the latest, but yeah, there's a big one. And they said in the study that um that there is no connection uh between Tylenol and autism and Tylenol and ADHD. And some people will debate this or whatever, but that got me down a rabbit hole because uh I think people think Tylenol, there's a lot of people now that or before, maybe not so much now, that think Tylenol is like this safe like whatever.

I looked up some data on Tylenol cuz I know that Tylenol stresses the liver. I know that. Yeah. I know when I when I when my wife takes Tylenol or Nyquil, she'll take Nyquil because it's got Tylenol in it if she has a cold. I'll give her glutathione because I know that it stresses the liver. And so I'm like, you know, how much does it actually affect uh the liver? Like what's the deal uh with it? And I looked it up and I took some notes.

It's actually unbelievable. So So 56,000 people a year go to the ER for liver uh issues due to Tylenol. Of all acute liver failure in the US, 50% of it due to Tylenol. to Tylenol. to Tylenol. Whoa. Yep. Whoa. Yep. Whoa. Yep. 20% of all liver transplants. Tylenol. Tylenol. Tylenol. What? What? What? Acceed men. Acceed men. Acceed men. Wow. Wow. Wow. It's very Now, now the one thing that I think that is not told in that that is obvious probably is the all of those cases have to be people that really like that chronic use.

Yes. Chronically used. So people they also think it's inoculous. That's right. So, people using it chronically or accidentally taking more. taking more. taking more. Yeah. Yeah. Yeah. So, it's like, "Oops, I accidentally took too much." Boom. Acute. So, this is just a thing that people need to be careful with uh with acetaminophen with acetaminophen with acetaminophen is uh you know, you know, pay attention to how much you're taking, how long you're taking it. Yeah. Yeah. Yeah. It could be very destructive to the liver. But I didn't know those numbers.

That's crazy. That's crazy. That's crazy. I didn't realize you had crazy. Half of the acute liver failures in hospitals that you know people go in there with is from acetamin. A lot of those, by the way, are attempted suicides cuz people know, oh, I could I could kill myself with this pretty easily if I took the off the count. That is a high number. That's a high number, dude. That's a really That's a much higher number. number. number. That's why if you like if you drink and then you have a headache uh because or whatever, you want to avoid getting a headache, probably don't take Tylenol cuz you just now you combine two things.

What was that one drink like in the South that was like syrup or whatever? Hydrocoding. Hydro coating. Yeah, that's different. Oh, hydrocoded. I thought it had like in it. it. it. Uh Adam knows this stuff. No, it does. So it it has both. So it's like So basically Oh, that's got to be the worst drink. Yeah. Yeah. Prescription has both. So like you're hydrocoding wi with acettophen, right? acettophen, right? acettophen, right? Why would people take that? Obviously makes it or something. What a horrible It's made for pain.

It's pain relief. pain relief. pain relief. Yeah. Yeah. They're just Oh, is it is an opiate? It's like Yeah. Yeah. Well, it's Yeah, that's what hydro Yeah. Hydrocoding is. And so that's what Viking is. Viking is the brand. So Vikin is a brand. hydrocoding plus the acetylphin is what's in there. And the and the the difference of the the well, I don't even know if they still do this, but the difference with of the dosage was the the big one has more hydrocoding in it with the same amount of Tylenol in it.

And for that reason, because they know that the Tylenol is having that much mess up. Wow. All right. Have you guys tried uh yet the different flavors of Hule? Have you tried the different ones? I No, but what I disc did I know you I haven't done the Doug look up Go on their website cuz I want to look up all the different Bro. I've tried now three of them. They knocked it out of the park, which is really hard to do with a vegan protein.

Very hard. Very hard. You've already sold me on on me trying it. So, I have to I have I did their They have energy drinks, too. Oh. Oh, yeah. How was their energy drink? drink? drink? So, I had the watermelon. What did you say? say? say? I said the wellness effect. cuz I I don't know why I said I hope the editing I hope the editing team put like a sombrero on your head. Can I tell you something? When I went home last night, I just sat I looked at my wife.

I said, "Honey, I did the cringiest thing uh in the 10 years I've ever been on the podcast." Like I pulled Adam. Adam. Adam. Yeah, dude. And I'm like I don't know why I pronounced it like this. She Well, now the name makes sense to me. Is like human fuel. Like I think they comboed that, right? Yeah. So, all right. So, you did the energy drink. Yeah. Yeah. So, I liked it. I mean, I like the fact that it's 200 milligrams. It was a watermelon in it.

in it. in it. Yes. And anthineine in it. So that's cool. I I You got me on that a long time. time. time. Makes a big difference. Caffeine and theine very very If I had to describe it, what it's like when you take caffeine and theine and I think more and more of these these companies have figured this out. It's like uh one of the worst like uh one of the worst parts about caffeine, the negative one of the negative parts about it is the come down afterwards.

You have this spike in energy and then you come down afterwards. Then you feel like garbage. When I ever I take caffeine, if I take it with theine, whether it be in a drink like this or by itself, because there's times where I'll do coffee and that you you've got me to do that for a long time, is it's like this uh high like energy high that you get and then it's smooth with no crash. Yes. Yes. Yes. That is nice smooth landing. That's what theine feels like it does when I pair it with caffeine.

And I So anytime I see somebody does that, it's just like they they figured that. So they put theineine with the caffeine in their drink. Yeah. The flavors there are the he Yeah, they have chocolate and then they have the vanilla. No, there's more, dude. Cuz I had chocolate peanut butter in there and then I then I then I Oh, was there chocolate? Yeah, there's a lot. But they're really good. good. good. They crush. They crush. They crush. I'll have I'll have one today cuz you you brought up the other day and I'm like if you say they taste good and they're ready to drink and then 30 gram of of of 30 uh 35.

Oh wow. Oh wow. Oh wow. Really? That high? Yeah. Yeah. Yeah. Oh yeah. Oh yeah. Oh yeah. I didn't I didn't realize it was that high. 30. high. 30. high. 30. This is going to be you know the ready to drink protein drinks. I love it after workouts. typically don't go mainstream because of the taste, I guess. Uh I I I think this one's going to go mainstream. I think I think you're going to see a lot of people drinking these. Well, you already I already see them all over over over and it's a nice macro breakdown.

There's some fats in there, saw them in my grocery store, grocery store, grocery store, some carbs in there, so it's like a meal. meal. meal. Well, I think I think more and more people too are are what what is it? What is the rise in like dairy intolerance? Have you Have you looked at that? Like I don't know if it's been a rise, but it's still significant. Yeah, it's Yeah, it's Yeah, it's Oh, it feels like it's higher. I feel like today when I talk to somebody, there's way more people I know that or maybe they just more awareness.

Yeah, I was gonna say the awareness because the the the the amount of people in my life that say I mean I was just with somebody this weekend that are like that are dairy intolerant and it's just like it's not a fitness person. It's just normal people that I wouldn't have heard that from like are talking about. So I wonder if there's what is it? Wow. Wow. Wow. Yeah. 65 to 70% of the world's population has some degree of lactose intolerance. By the way, that's because a lot of Asian people and there's a lot and there's a huge population, right?

So, like China has a huge population. Uh if you're uh uh if you're Asian, the p the odds that you have an issue with dairy is very high. If you're from like Northern Europe, you're probably fine. Yeah. Uh Northern European 15 to 25% Hispanic up to 90%. Asian, African, and Hispanic. Yeah. Hispanic. Yeah. Hispanic. Yeah. Yeah. By the way, African very high uh in dairy intolerance unless you're from this one specific region. Look at 90% feed the Messiah Messiah tribe 90% of milk. Yeah, Yeah, Yeah, that's wild.

that's wild. that's wild. Yeah, the Messiah tribe they No problem. They have a different gene by the way than the than the northern Europeans that break down. So we can all have lactose as babies and then we just lose that ability. that ability. that ability. Is that the one tribe that where you know uh women they they like them a lot bigger and so they they feed them a lot of milk. of milk. of milk. I know. I know what you're talking about where they go in a lot of calories and they go eat a bunch of milk and and honey.

It might be them and they get fat and they come out. Yeah. But that's like desired like big women are desired in that tribe. There's like a there's like this this and I think men will do this too, right? Before they get married, they'll go in a hut and the goal is to get them like as fat as possible. Yeah. Yeah. Yeah. And then they'll come out and they're considered like attractive. Yeah. They're like, "Wow." Yeah. Yeah. Yeah. Wow. Wow. Wow. By the way, being uh being different overweight for a long time in human history was like sign of wealth.

It's sign of like abundance. abundance. abundance. Yes. Yes. Yes. You got that much money to It makes a lot more sense. Yeah. Yeah. No, it says there's no evidence that Messiah people There was definitely a tribe though that does this where they go in a hut and they have honey. Yeah. I'm not just and milk and they just sit honey and milk and they sit and they feed the hell out of them. Yeah. Yeah. Yeah. To make them uh you know. So you just brought up the abundance thing to circle back on the thing like right now one of one of the drivers is is abundance because you can provide and stuff like that and that's a that's an attractive quality like that's why you always see the the the old rich dude with these young hot girls all the time like what happens when we get to a place where everybody has abundance abundance abundance old rich dude move isn't going to work anymore anymore anymore think about that the country is Moretania by the way where where where Moritania it's a West African country that sounds like like we're like a Marvel movie country.

Yeah. Yeah. Yeah. You know, like we're from Moritania. Anyway, Anyway, Anyway, Moretania. Moretania. Moretania. So, that's that's the one that uh that they have. they have. they have. Yeah. They force feed to stay fat women. Yeah. They make them sit in a hut all day and and they literally force feed them. them. them. Let you know that. And I'm not like hung out to dry. I I left you cuz I had no idea. I didn't know that was a thing. How long do they stay in the hut for?

I've seen something on this, Justin. Yeah. where they literally go in a hut and the old the older women force them and some of them try to get out. Yes, dude. Yes, dude. Yes, dude. Yes. Yes. Yes. Yeah. They're like rigid about it. Yeah. You just got to bring in some Italian grandmas. They'll cry. Yeah. It's follow you around, dude. I had like my parents came over last night to eat over. And my niece uh she now lives with us, right? Uh this is Jessica's niece.

Uh she could be picky with food, right? You know, some kids are like this or whatever. And now she's been around my mom long enough to know like my mom's going to try and make her eat. And so I tease her about it. So she's sitting next to her and my mom's relentless, bro. She's relentless about it. Yeah. She's like, "Why don't you eat that? You don't want have" And she's like, "Well, I don't like that one." "Well, why don't you try this piece?" And she's just doing it.

And I'm looking at her. I'm like, "Listen, she just This is how she shows love." And I'm like, "Ma, you got to stop." Like, "What are you doing? You got to stop." She's just relentless. Yeah. Yeah. Yeah. This just she can't stop it. She can't help her. help her. help her. I mean, she's been doing it for, you know, 60 years of her life, right? She's not even as bad as my grandmother. My when I went to Sicily as a kid, I'll never forget this. I was 12 years old and I'm I was already used to my mom, so I'm like, "Okay, whatever." She followed me around the house with food.

I'm not exaggerating. Everywhere I went, my grandmother would come up with something and if I said no, she'd try again 5 minutes later and then she'd make something else and bring me something else. It was all day. That's crazy. That's crazy. That's crazy. All day. And she would just do this. Now, to my delight, I gained weight cuz I was skinny. So, I was like, "Cool, this this is good." Yeah. Yeah. Yeah. But I remember thinking like, "This is crazy. What is do something else? Can you stop?" Katrina and I are right now having to to try and sneak calories to to Max cuz he Bro, he it's the weirdest thing I've ever seen.

Uh meat meat and fruit. That is it. is it. is it. He's pale, huh, dude? I kid does not want mac and cheese. He doesn't want bread. He doesn't want any sort of rice. Like, he doesn't have like we have to like make him eat his rice. Would you like pizza? No. No. No. What? What? What? No, bro. And if you order him a hamburger, dude dude dude doesn't want the bun, doesn't want the cheese. cheese. cheese. That was tripping out cuz my kids don't really like fries.

And I'm like, "What?" "What?" "What?" Yeah. He doesn't even like So we like I He won't finish his fries. He'll eat a couple of them while he's eating his burger, but then he'll leave them. Yeah. Yeah. Yeah. Wow. Wow. Wow. And he he loves for just So the one of the ways I sneak calories in is cocoa whip, honey, and granola and berries. Like So Like So Like So So you're like heavy on the granola. Oh, yeah. So post So he'll eat his meat and then post dinner, he's like, "What can I have?" You have we have cocoa whip.

Yeah. Okay. So, I go get cocoa whip out and p pile the honey, pile the berries, pile the granola on it, and he'll eat it. And so, it's like his his his it's so weird to watch him noting I would have never thought like getting carbs in this kid would be would be a hard a hard thing, but it's a it's so it's a trip to to watch. But yeah, I mean, he's he's lanking out right now. And so, he's he's really lean. Yeah. So, he's really lean.

And so, I the other day I looked at Katrina, I'm like, "Hey, we got to bump his calories." And when I watch the way he eats, I'm like, I just eating meat. Guys, meat. Guys, meat. Guys, my son My son wants only like rare meat. He doesn't like anything that looks like it's cut. I have to cut the edges of the meat off cuz he just wants the bloody part. part. part. That's weird for a little kid. Max will eat will eat my steak. He loves He loves He loves steak, man.

So that's good. good. good. Probiotics have been shown to produce incredible results in people from a health perspective, right? good gut health, reduced inflammation. But did you know probiotics have been connected to better athletic performance, more muscle, maybe even better fat loss? There's actually some data suggesting it helps with fat loss and cravings. Probiotics are incredible beneficial bacteria. The problem is which one do you use? Seed. Go with seed, you guys. This is the one probiotic we work with, the only one because it's the best.

It's the world's best probiotic. Go to seed.com/mindpump. seed.com/mindpump. seed.com/mindpump. Use the code 20 mind pumpump. Get 20% off your first month's order of their daily Symbiotic. Here comes the show. First question is from Genfit Jen. Maybe this is silly, but I'm trying to take rest period seriously and have a question. During my 2 to 3 minutes, do I need to sit still that whole time or can I prep the bar for my next workout and or like stretch too far? too far? too far? Yeah, you can move.

You can walk. Calm down. you just just don't do a workout in between. I I want to address the stretching. Stretching is probably not ideal. Uh especially if it's it's a if you're holding a stretch. Uh if you're doing like some mobility priming stuff, that's cool. cool. cool. Uh but what you don't want to do is hold a stretch for say 25 30 seconds. So if you're holding a stretch uh like that, it reduces the CNS signal to Yeah. Yeah. And you're not you don't want to do that right before you call upon it to lift some heavy especially if you're doing long three three minute rest periods.

I'm assuming you're also in a phase where you're trying to lift heavy weight. Um, holding a stretch for an extended period of time, not a good idea. It's not that ridiculous that I I I I pace sometimes like when some you'll see me in here all the time like I'm lifting lifting lifting and my headphones are in and I'll just kind of be slowly p but it's a slow pace just walking. just walking. just walking. You're just not working out in between set cuz that's actually a problem.

People are like, I need to do something else else else uh to train while I'm resting. No, but but you know what I used to do? I haven't I don't do this anymore because I bring my water with me. But back in the day, the day, the day, I didn't have a water bottle with me and my rest period was walking to the water fountain, fountain, fountain, getting a sip of water, and then walking back. And I would typically take my time. time. time. I used to do the same thing.

Yeah, I used to do the same thing. And I'm like, I just thought about this today. I'm like, "Oh, yeah. That's how I would kind of time my But to your point to the water point, I have that's that was and of course it's now it's been a a bodybuilding habit, but I had to drink so much water and I was challenged. I think drinking a gallon of water is such a good goal and a lot of people will miss that by a lot. And so in a workout like my rest period is drinking water.

Yeah. Yeah. Yeah. Like a lot of like it it to get through a lot of water in a day I find that's the easiest time for me to attack a lot of water and stay hydrated. And so I make that rest period drinking a lot of water. Maybe pace a little bit. Maybe I've got my head down and I'm focusing. But that that'll get 3 minutes between every set. Really drinking a bunch of water. Kind of sitting there for a second. calming my heart rate down, maybe pace a little bit, and then I'm back into a set.

Um, we have a lot of listeners that listen to us in between sets. So, they'll listen to music when they're doing the set, then they'll play the podcast. Uh, oh, I never thought of switching it like that, that, that, which I I like it. Not because you're listening to my podcast. That's great. I appreciate that. But, uh, when I think of something, uh, either it's, you know, what I'm going to talk about here at work or these days I'll read, uh, the Bible or whatever, I like it because it makes the rest period go by quicker.

And I also get my best thoughts. I think it's the movement that does it. So mine have changed a lot. Like now it's a little bit more zen and meditative. Uh the rest periods before that. Before when I was like younger, I used to just focus on you know somebody that was like an an enemy. I was just like like the whole thing was about like yeah rage like looking for anger. You know yeah finding that rage and then you know I don't advise that. Next question is from Danielle Morse 43.

How can I build my legs and glutes when I have really bad knees? You don't have really bad knees. It depends on what you mean by exactly on what you mean by back. First off, hip thrusts are going to be very easy uh on your knees. So there's your glute exercise. exercise. exercise. Um and then correctional exercise and easier way into it. What you'll find is proper strength training within your limitations limitations limitations tends to make you almost always improves the health of your knees. And then you allows you to move into deeper and longer uh uh ranges of motion.

Yeah. Yeah. Yeah. So, and this is and by the way the data shows this like uh proper strength training doesn't just build muscle, it builds uh cartilage, it builds and challenge synovial fluid. It does all those things. those things. those things. Yeah. Challenge that uh stability wise with unilateral or split stances and and really like lean into that. Uh and so you get everything tracking well. So, a lot of times it's it's a tracking issue uh with the knees that's kind of pulling it out of its position uh which you might find some kind of discomfort or pain in.

But for the most part, like once we kind of uh isolate that and work one leg to the other, you can really see a lot of discrepancies more clearly. It's not a lot of times that. It's all the times that unless it was an acute injury. Yeah. injury. Yeah. injury. Yeah. So, I want to address the bad knees thing. You don't have bad knees. you've got you've unless you had some direct someone hit you with a baseball bat and broke your patella or you had like a direct acute injury to the knee and even then you don't have bad knees you got hurt you got injured and we got to recover and we got to repair but when people say they have bad knees it's because they have pain they have inflammation they have all these issues that are going up pattern issues and that's movement pattern issues that means the knee to Justin's point is not tracking properly and that's most commonly related to the ankles and the hips y hips y hips y and so addressing the ankle mobility and strength addressing the hip mobility and strength will get rid of this idea that you have bad knees and then that will create good movement patterns.

So when you do movements like squatting, deadlifting, hinging, right, the knees don't feel stressed. They feel stressed right now because you have bad movement patterns which then causes the inflammation which then causes all the achy and you to say things like I have bad knees. But I this and I want to address it because it's so common that clients would would say this term to me. They have bad knees because and I get why you say it, right? Because your knees hurt and they get inflamed and you've been told you got this wear and tear and all this stuff going on and so you then but you got to get rid of that verbiage.

Like you got to get rid of saying that that you've got bad knees. It's like no, you've you've got poor movement patterns and we can fix that. We can fix movement patterns. We can get somebody to have better ankle and mobility and strength. can get somebody to have better hip mobility and strength. And I guarantee no matter where your knee is at currently right now as far as what you think is bad, if we improve the ankle and hip mobility strength and and and you will feel better.

It will it will improve. 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. Next question is from live colorfully. Why can't you do trigger sessions all at once, like a set of three instead of three different times a day? That's a good question. So, for people who aren't familiar, a trigger session, it's not like a workout.

So, typically you do these on the days you don't work out. And it's a very light uh I don't know, for lack of a better term, pumping session, usually with bands, a signal really that you're kind of working the muscle enough to get some blood flow, to feel it a little bit, little bit of a burn. you're not doing anything crazy. And it really does it fatil it facilitates recovery and it probably sends a very small muscle building signal. Now, why spread them out? Because you want three small signals instead of one signal.

And doing them all at once turns it more into a workout, which kind of defeats the purpose of the trigger session. So, spreading them out throughout the day produces better results versus doing them all at once, which then again you start to get fatigued and it becomes just like another mini workout. You got think of it more as like active recovery. So, yeah, to to spread that out, uh, yeah, you're not going to overly tax or get that kind of wear and tear like from your workout.

I I also think that there's there's behavioral benefits and carryovers to the spreading out three times that we don't always talk about, right? like you're you're talking about the science of the of of the the signal and the loudness of it and and it by it being spread out is already better, but it's also better because what it typically tends to do with the average person who decided to do it in that one little 12minute session or or whatever or 20 minute session versus spreading it out over three little 8 minute to 10 minute sessions is it creates more movement and activity throughout the rest of the day because if it like and this is I've seen this time and time again not only with my clients but myself it's like when spread it out like that, you end up being more active.

And more activity, more movement tends to be better for almost all people. And so there's also behavioral things that happen that also benefit you by spreading it out three times. times. times. Next question is from Britney Groomer. What are the pros and cons of cold plunge, ice bath, sauna, and hot tubs, hot baths? Is one better for weight loss, muscle gain, and mental health and recovery? recovery? recovery? Good question. Very different. Cold and hot very different for what they do to the body. Number one though, I will say this.

Both ice or both cold and hot are a stress on the body. Okay? So they're both to an extent uh a a stress signal. Now that stress signal causes changes that can be preferable or can cause beneficial changes in the body. Okay? But they're different. Ice reduces inflammation which can feel good temporarily. But the main benefit of the cold uh and there's lots of things people can argue, but really the main uh benefit of the cold is catakolamine release. And so when you're in the cold and you get out, you get this boost of uh dopamine, norepinephrine, epinephrine gives you this kind of boost of energy, which feels kind of good.

There's athletic potential benefits not because it it helps with athletics but rather it allows you in many in some cases to do more workouts because of the reduh reduction of inflammation. Now hot improves blood flow, dilates the the the blood vessels. Um it's got in some unless it's overdone can boost recovery. It seems to have good heart health benefits but it's also a stress uh on the body and it can also be overdone. If I had to pick one it would be hot. Oh sauna. Yeah, the research is clear on that for long for longevity purposes.

And I know that Dr. Peter Tia has been on this bandwagon for a on this been on this bandwagon for a couple years now. That's like mainly what he goes around talking about is how profound the studies are in regards to longevity. If you had to pick one of these these these sauna and I believe the application is four times 20 minutes for maximum, right? anywhere any is better than none but four times in a in a week at 20 minute increments at 170° is what like the what reaches peak maximum benefits for that but to your point it's also a stress so if you're piling that on top a bunch of other things um the I want to add though to the coal punch I it's so funny this is a question because I was actually addressing this with somebody I was sitting in a sauna with this weekend and so and he was asking kind of the science and all this and what's too much all these different things and one of the other benefits I of of the cold plunge too is is your ability to do like do hard things, right?

Is to like consistently do that. And then also to regulate your breathing all we are at these low level stress levels all the time and a lot where our heart rate is kind of elevated all all day long day long day long and I remember the very first time we did one and Justin smoked the two of us at it at it at it and it was like because he had gone through the Wimhof thing and he understood how to regulate his breathing and the value of the ability to reg it's that's what that all is like once you learn to sit how do you deal with this once you learn to sit in a cold bath for 2 minutes.

You can sit in it for 10 minutes, but the if you don't know how to do it, you're out within the first two minutes. two minutes. two minutes. And that's a beneficial skill in life. Exactly. You learn how to do that when you're faced with crazy stuff. Exactly. And and what I was explaining to my friend is that that that's kind of like meditation is also a similar thing, right? Is the ability to calm yourself and to get in a meditative state. Why the coal punch is such a hack for somebody who's always who may have said the things like, "I don't know.

I can't meditate. I can never I don't get it. It doesn't work." It's like the cold punch forces you to Mhm. Mhm. Mhm. like you it's it's using an external an external thing to force you to meditate the body, right? Learn to calm your central nervous system down like that. And that skill is a very powerful skill for other things that happen in your life. And so that's a tremendous value. You know, it's funny you say that cuz uh I like heat, right? I don't use cold.

I don't use cold uh almost never, but I like heat. I like steam. I like sauna. And I don't do it for the although I know the health benefits are great, longevity, you know, recovery maybe. Uh but I don't do it for those reasons. I do it because when I sit in the heat, especially in the steam, it I I I'm I'm sitting there. I can't put my phone in there. there. there. Your phone doesn't work. I'm not, you know, especially steam. It kind of covers me.

So I kind of feel like I'm by myself even though people are next to me. And I can sit and I can think or I can pray or I can be mindful. And I don't do that very often. And so it just kind of puts me in this place uh forces me in this place where I could do something that I that I ultra present. I love that you said that because I would this is why I love I love when we get on conversation with Peter Tia.

I would love to make the argument that a lot of the longevity benefits come from that. You're just sitting there quiet. Well, one of the things that Well, one of the things that causes stress is worrying about the future. future. future. The antidote to that would be hyperpresent in the moment. You just made the case external discomfort tends to do that. Yes. Like I'm here and so I have to be in it. in it. in it. And so you when in that if you and imagine if you're doing this consistently four times a week, how healthy that's got to be for the average person who has a really which is most people are always thinking about tomorrow, the thing they got to do, the bill they got to pay, the kid they got to pick up, all of that forcing you to be hyper present.

How many other things do you do in your life that force you to do? Unless you're a person who already meditates every other day or whatever like that. like that. like that. That's probably one of the reasons it plays into longevity so much. 100%. All right. I know you like that episode. If you did, check this one out. Shredded, ripped, defined singledigit body fat. body fat. body fat. Yes. Yes. Yes. You want to get there? Let's talk about it. it. it. Difficult. And is it worth it?

That's a follow-up question. follow-up question. follow-up question. Yeah. First off, we got to say, okay, so singledigit body fat, obviously body fat percentages, uh, that could be represented by one digit, like 3%, 5%, 6%, 9%. That's, uh, ripped for men. For women, women, women, add 10%. add 10%. add 10%. Yeah. Don't Yeah, exactly. Go you go up about