Full Body vs Split, Low Reps vs High Reps and Every Other Fitness Debate Settled | Mind Pump 2973

They're down 21 with just over six minutes remaining. This is the moment, baby! This is the moment we separate the dogs from the boys. And if you ask me, I only got one question. Do you got that dog in you? Because it's never about the winners or the losers, but it is about the difference between those brave enough to put some action on the game, and those who just want to watch from the sidelines eating off-brand pizza rolls. So sit down, lock in those picks, and trust that, ow, dog in you, underdog. Unleash your dog. Terms may apply. Ocean breeze, tropical beach, Pina Colada. You can buy an air freshener to make your car smell like you're in an oceanside paradise. Or, better yet, you can point your car toward Daytona Beach and come experience the real thing. Visit daytonabeach.com to discover all there is to see, do, and enjoy along the world's most famous beach. Daytona Beach, Florida, beach on. If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump, with your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history, approaching over half a billion downloads. This is Mind Pump. In today's episode, we picked questions that listeners posted on Instagram, Mind Pump Media, and we answered them, but this was after the intro. Today's intro was 54 minutes long. We talked about things like what's better, doing cardio before or after you lift, slow reps or fast reps, low reps versus high reps. We also talked about diet, talked about culture. We talked about our families. It's always fun. Look, again, if you want to post a question that we can pick, go to Instagram, post it on at Mind Pump Media. Now, this episode is brought to you by some sponsors. The first one is Paleo Valley. Today, I talked about their pumpkin spice bone broth protein. First off, it's minimally processed. This is like protein and very minimal other ingredients, but here's the second part, which is amazing. It tastes so good. You guys, it's like the best tasting protein powder I've ever had in my entire life. All their bone broth flavors blow my mind, but their pumpkin spice, incredible. Go check them out. Go to paleovalley.com slash mindpump. That link will get you 15% off. This episode is also brought to you by Ketone IQ. These are exogenous ketones. All right, what is that? Well, when you go on a ketogenic diet or when people avoid carbs, many of them report sharper minds, better thinking, and that's because their body is running on ketones. Ketones are energy made from fat. Well, the problem with all of that is you gotta avoid carbs, and that sucks. Well, you can do this. You can drink Ketone IQ. Now you've got the ketones. Even though you eat carbs and you've got that sharper mind, you feel that clean energy. Try it out for yourself. Go to ketone.com slash mindpump. That link will get you 30% off your subscription. Also, we have a buy one, get one free happening with MAPS programs right now. Buy any MAPS 15 program. Get any one of these other MAPS programs for free. There's seven to pick from. MAPS 15 minutes, symmetry, strong, power lift, performance, muscle mommy, and 40 plus. Buy one, get one free right now. Go to maps15bogo.com. Here comes the show. Real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause, head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Cardio, should you do it before or after you lift? What's better for fat loss? We're gonna do a lot of this or that in this episode. Let's get to it. Order of priority. After. Yeah, what? All right, cool. Next question. It's real simple. Oh, was I not supposed to do that? No, so they've actually done studies on this, everybody. So they have done studies on the best time to do cardio if you're gonna do it in the same workout you do your strength training. So they've actually done this, and here's what they find. The things you do in the beginning of the workout are gonna get more of the adaptation signals than the things that you do at the end of the workout. In other words, if the adaptation signal you're looking for is endurance, then do your cardio in the beginning. If your adaptation signal that you're chasing or that you want is strength, then do your strength training first. Okay, I know the question was for fat loss, so let's go to fat loss now. All right, which one of those is more conducive to fat loss, strength training, or building strength? Because the name of the game of fat loss is fat loss, not muscle loss, and so we wanna prioritize the signal for keeping muscle whenever we're in a fat loss phase. Because fat loss comes from a diet, comes from being in a calorie deficit, to put it plainly. The only scenario that I can think of where I would have a client do it first is if we were specifically chasing improving race times. That's right, yeah, endurance. And even if you want a general endurance, I still would put it afterwards. If you want a general endurance, I still would put it afterwards. Because you're still gonna get endurance from that. That's true. And still get value from it. And there's still so much more value in prioritizing muscle first. Now, if you were like, I need to improve my mile time, or my half marathon time. You really wanna see stamina improve. Yeah, we need to improve that. And we're willing to sacrifice five pounds of muscle in pursuit of that mile time or that marathon time that absolutely is prioritized first. But that's the only scenario. Anybody else? Longevity, even general endurance and stamina? Well, let's stay there for a second, because I did say endurance, but it's a very general category, everybody. Because endurance actually can be broken up into quite a few things. You have strength endurance. You have resilience or work capacity. Then you have the kind of endurance that people think of when they think of endurance. The ability to keep going in a run or something like that. You also have endurance with high bouts of intensity followed by lower bouts of intensity. Something like a soccer player would experience on the field. Overall endurance, you still get from strength training, and you're gonna get it when you do the cardio at the end. That's not a bad point, Adam. You're still getting, just like you're still gonna get the strength if you do that after the cardio. Because to be fair, what we're doing here by saying what's better before or after is somewhat splitting here. I mean, strength endurance is definitely one of those things I would highlight with that in terms of the long-term endurance. That deserves its own specific priority. I mean, for the entire workout. I wouldn't like convolute that necessarily. Very well said. The best way to do this, if you want endurance and strength, is to have a day with strength and then a day of endurance and not combine it in the same day. That's the best way. All right, here's next. Small meals throughout the day or fewer but larger meals during the day? Small meals. So all right, let's explain why. Why do you say small meals, though? Easier on digestion. Easier to hit protein intake. I also think it keeps cravings at bay easier. So I mean, those three are strong. Shorter periods of waiting between when you're trying to eat. Yeah, so like, I mean, those, so behavioral speaking, digestion speaking, and then, I mean, I guess hitting protein would fall under behavioral also, right? So those three are enough for me to make the case for small or more frequent. Now, its drawback is less convenient, right? Like the fact that I have to prepare five meals for the day and have access to be able to break to eat that not everybody has a job like that. So I understand the pushback of, well, that's ridiculous. I can't get to a microwave or get to a food for every two to three hours because of the job I do. Understandable, and so then that person has to figure out how to do the larger meals. But if you can, and it's feasible, to eat smaller meals more frequently a day, I'm 100% pro on that, and I think it's superior. It's helpful, yeah, especially if you're going for a surplus, and that's like your goal. It's like to really like eat that much protein in one sitting is, it's a chore. It's really tough. I would make the case even in a diet. Yeah, for fat loss. Yeah, I'm in a diet right now, and so the case that I make for that, Sal and I had this conversation actually when you were sick, because it's top of mind right now for me because I'm in this cut right now, and I was telling him, I'm like, you know what? I said, there's something that I wanna talk about on the podcast that I think frequent small meals have gotten a bad rap because we shit all over it because it's the whole stoking the fire thing, and it's all the same, but there's some other values there, and one of the other values there is that I notice when I would go, same calories, right? Everything's controlled, go four or five hours and have bigger meals, the desire for stepping outside of my diet, and because I'm already in a- You're going five hours without food, you're hungry the whole time. Yeah, and I'm already in a deficit, so you're already in a calorie deficit. You're hungry anyway. You're hungry anyways. Now I'm stretching that out longer, and so the cravings are harder and stronger and more ravenous, which is if I give myself something every two hours, it at least satisfies that. So now, I'm going back to when I was training clients and why sometimes this was not a good option. So, there's one or two directions that tends to happen. You can't do the convenience part, really. Well, convenience, you said that already, for sure. Like, having to stop and eat every three hours can be a bit of a chore. Or comparing it all. So, sometimes that doesn't fit someone's lifestyle with work and all that stuff, so I totally get that. But here's the other part, and this is just in practice. Here's what I noticed. When I would encourage small meals, which I did a lot early on in my career, because early on in my career, I believed that eating the same calories, same macros, small meals burn more body fat. That's not true. It's actually all the same. So, you have three big meals, you have six small meals. If the calories are the same, protein's the same, fat's the same, everything's the same, there is no additional fat loss benefit. So, we know that. But there's some behavioral potential benefits. But here's what I noticed. People either go one or two directions. I convince them you gotta eat five meals a day, so they meal prep a lot. That's good. If it encourages you to meal prep, I'll tell you something right now. If you're trying to eat healthy, meal prepping is the hack, period, end of story. Here's the other direction sometimes people get. I'd be really good at convincing people to eat small meals. Instead of meal prepping, they would meal prep one meal, and then they'd have a bunch of bars. So, they'd be like, oh, Sal said eat every three hours, so I'll have a bar for breakfast, I'll have a shake for lunch, I'll have a bar again, and then dinner I'll have. And it's like, that's not the way to do it. They're kind of snacking in between anyway. And they're also snacking in between, and it's a bunch of processed, whatever, health food, protein bar stuff, but it's not real food. And it didn't work very well. So, if that's you, if you're like, yeah, I'm gonna do small meals, because they said it was a good idea, but you're not gonna meal prep those meals, and you're gonna go with a bunch of bars, if more than one of your meals is a shake or a bar, you're doing it wrong. Well, that act of, and that discipline of doing that ahead of time, it definitely translates a lot to everything else discipline-wise. I've always had clients that, like you said, that if they prepped and they did those things, we had success with that. That doesn't mean that I didn't have clients that didn't do that that also had success too, to Justin's point of convenience, which is why that was what I said was a big draw. I mean, that's a bigger one, that's a bigger one. Yeah, there's absolutely clients that I had that they're like, I'm driving a tractor for eight hours straight out of my camp. Or I'm in meetings, you can't pull out my tupperware. Exactly, so get it, so we have to make do. But I also challenge the people that just default to that right away. I can't, and say things like, I can't do it, and they haven't really tried to make an effort for it. But then also really struggle with cravings. Because if you really struggle with cravings and you extend these eating windows really long, it's hard for me. I got lots of discipline when it comes to diet and nutrition, I've proven that. And that's why I wanted to bring it up is because I recognize myself, man, when I'm in a calorie deficit, I'm kind of hungry all day long. And then when you tell me to go four or five hours, boy, weird shit comes, man, McDonald's starts, I haven't had McDonald's in 20 years. Justin looks like a cheeseburger. Yeah, you start. I get that a lot. You start fantasizing about food and it makes it that much more difficult to go, oh man, in four more hours, I'm gonna heat up that tupperware chicken I got. You know what I'm saying? Like, nah, you know what sounds good right now? Oh my God, a Law Vic burrito, so good, right? You know what I'm saying? I do have to say that right now. You start thinking about that stuff. And so, whereas if I'm like, I have that feeling and I give myself something, like it satisfies that craving and I'm okay, and so it's easier. Well, yeah, I do notice that because like the three meal schedule, like a lot of my clients would sneak in a bar, sneak in a shake. That's right, and that would be their extra meal. Yeah, I would always kind of notice that subtly would like make it swing because they were having these cravings. They thought that that was like a, that's a health option. You know, when in fact, that's just more calories and then, you know, a lot of times I just add sugar in there as well too, with those bars. A hundred percent, all right. Low rep versus high rep. Both. But different, but they're both different. So, low rep training. Here's the thing about strength training. The kind of strength that you build in strength training tends to be relatively specific to the way that you train. In other words, if you train low reps, you get really good at, and strong in low reps. You train high reps, you get- You get to perform the other, typically. Yeah, you get stronger in the high reps. They also both feel very different on the body. Both of them build muscle, we know this. High reps tend to create more fatigue in the body and tend to cause a little bit more damage when the reps get really high. Just more volume. Low reps tend to feel a little easier in a cut. I know that sounds crazy, because you expect to not be stronger in a cut, but I tend to preserve strength better when I keep my reps low. High reps, while also in a deficit, can kind of burn me out. But this is really, both, they both work great. And why don't you do the one you're not doing now? That's it. I mean, I'm always going to push that direction as the novelty one, is that they both are so valuable. And the one that's most valuable is the one that you do the least. And so, you've got to incorporate that. 100%. Next is fast reps versus slow reps. So slow, controlled, faster, and explosive. They're both very valuable. One of them, slow reps, is much safer, which are much lower risk. Much lower risk of injury. Now, are we keeping all these in the context of what is better for fat loss? No, just we're going to go versus. Oh, okay, because I thought you set the table, like it was like all these were going to be good. No, that was for cardio. Oh, okay. Okay. So like you just, I mean, it's so hard when you talk about rep ranges and tempo and. But these are questions people always ask. Yeah. Should I do my reps faster or slower? Should I do low reps or high reps? Sometimes, yeah. I mean, there's a lot of value in fast reps and I think people don't even consider that because too, it's also like, you know, like your muscles have a different response. So fast twitch response is completely different process and it's something you need to train and so your body actually responds appropriately to it. Agreed. I'll say it a little differently. First two years, focus on the slow reps. After that, incorporating fast reps, extremely valuable. You need to look at the control. That's right. Like, so the only time I have a problem with fast reps and would push back is that we have a tendency, especially people that want to burn calories, is to like to move quick now. That's their thought process. They want to move fast and do a lot of reps and sweat and that's like, and so a lot of people work out with kind of fast, uncontrolled reps. And so I spent a lot of my time when I was coaching and training clients with really focused on slowing the tempo down. So I would push that. I would also argue, and this is my own preference, is that, you know, you don't do a lot of reps fast. You do less reps fast. Oh yeah. No, no, no. Each one's super intentional. Yeah. You're not getting fatigued. Don't get fatigued with fast reps. People do that all the time. They'll do like, you know, 15. Oh no, totally. Oh, they do them wrong. Yeah. Yeah. So when I was, because I trained people, everyday people for a while, had you asked me this question in the first five years of my training, I would have pushed slow reps all day long because they build muscle. Fast reps build muscle too, but they both build the same amount of muscle. So why don't I pick the slow rep one that's safer? But here's the deal. Fast reps are more athletic and functional. That's just a fact. Like, uh, here's the deal. The most athletic strength training athlete in the world is an Olympic lifter. Olympic lifters can do back flips and can go and move quickly and fast. They can wrestle. They can, whatever. They don't get hurt because they move fast. They lift weights quickly. Not true for power lifters and bodybuilders. And that's because they practice things very quickly. Much higher skill level. So you have to practice them like they're a high level skill. And then the risk injury or the risk of injury is much higher. But if you avoid these completely, you guys down a lot too. Here's what happens. It's happened to me. I avoid fast reps, uh, like crazy. And then I go sprint and I pull a hamstring because my body just can't move quick, uh, because I never trained this way. So, all right, last one is full body versus split. Uh, what do you guys think? Full body for most people. It is. I mean, 80, 80% of people are going to have far better results and better response. I mean, and it's, uh, there's a lot, there's, I think there's several factors. I think one of the biggest factor is, uh, the reason why it's 80% and what the difference between the 80 and the 20 is the 20% of people that are uber consistent and successful have a lot of flexibility on their, their programming and their split because they're so consistent. 80% of the population are consistent and inconsistent, right? They're there. They have periods of time. They'll miss a few workouts a month. That's right. The periods of time when they're really consistent or great weeks, and then they have other weeks that are not. So that is a majority of people, including myself. Okay. So that's, I would include a percentage of even quote unquote fitness fanatics. Okay. That's why it's such a large percentage. And those people that have those moments, you're far better off having a program that is got you hitting full body. So as when you miss a day or even two, you haven't missed the whole body. You haven't missed the whole body. And what we, what the studies say in regards to keeping the muscle that you've built, you only need one seventh, the volume to keep what you've built. You least don't regress. You're kind of always progressing. You're always maintaining or progressing. Whereas if you split the body up and you have these inconsistent days and you have, you, you tend to miss body parts when you come back or you just neglect them completely, which is what happens to a lot of people. They're just like, ah, I don't like to do that. I'll do that next time. Or oops, I missed that. And then, you know, and then you also create imbalances and all the other things. So I think for most people, uh, a full body routine is, is superior. Yeah. Now I'll add to that, Adam, uh, all things being equal in the real world for most people, even if you are consistent, even if you don't miss a workout, full body just tends to work better. Now, what I mean by all things being equal is, you know, let's say you do two chest workouts a week or one chest workout a week, and it all comes out to, let's say 15 sets. Okay. 15 sets in one workout looks very different than five sets in three workouts. You're more fresh, you're stronger. You tend to lift heavier. Yeah. You feel better, more frequent stimulation. I'm experienced this myself. I haven't done a consistent three day a week, full body routine in a while. I started going more to splits up or lower, you know, still hitting body parts twice a week and you know, that type of deal. I'm into a full body three day a week routine and I'm in a deficit, dude, I'm in a big deficit. You guys like my calories are way low. That's on the, that's just a side note. And I'm doing that cause I'm trying to like not snore at night anymore and trying to reduce my, you know, change my addiction to trying to be big all the time or whatever. And I'm just, I shouldn't be this strong. I should not be this strong right now with as little as appropriate stimulus. It's because I'm doing one and you can recover. I feel like dude, I'm like, I shouldn't, I D I'm as strong as I am when I'm eating a really high calorie. And I know it's this routine. A hundred percent. Well, so one of the things to add on to the, to the, your argument for even the advanced lifter cause I'll continue to back you up on that argument. And what I found become, I was an advanced lifter who ran splits for most of my life and then adopted a full body later on. And one of the things I experienced also with that is when you have to do a full body, uh, three days a week, it's harder to make the mistake and, uh, overtrain a body part because you've got to come back in a day or two and do it again. Yeah. And you're also good. Otherwise. And also not just throw a bunch of random sets. Exactly. Cause you don't want you to overdo it. So you tend to trim the fat, a lot of the exercises that are worthless and don't give you the biggest bang for buck. And then you end up even started to even reduce the amount that you do of that. So you don't overdo it so you can do it again on when you don't say. So what Monday I trained squats and I'm coming back maybe on Wednesday and doing deadlifts or something. I was like, I can't, I can't fry my legs so much on Monday that I don't even want to hinge on, on, on Wednesday. So you tend to, it actually really for an advanced lifter really starts to hone your, uh, intensity application and self-regulate and that's what it did for me. And I was like, oh, that, and I needed that because I came from the camp of just, you know, destroy everything that rest for a week and hit it again. You know what I'm saying? And that was, and I got way better success by increasing frequency, reducing intensity. And that was way better for my body. Totally. All right. A change of direction. Have you guys tried, I don't know what the scientists at paleo Valley are doing. They're not doing a lot. Cause I look at the ingredients, it's very minimal, but they're pumpkin spice bone broth protein is cr it's crazy. I haven't had it yet. Bro. It's crazy. Appropriate seasonal flavor. Well, every flavor they have that the chocolate was the first one I used and you think bone broth. I don't know in my head initially when I hear boom, I feel like it's going to taste like bone broth. Yeah. Tastes nothing like bone broth. It tastes like chocolate donuts. And then I'm like, Whoa. And then I had vanilla. Whoa. Then they came out with their seasonal pumpkin spice. It's on par with the row. It's so good, dude. It's so good. I mean, it's already sounds like perfect for latte, you know, to kind of mix it. Oh, I had it with almond milk. It was ridiculous. Did you drink it in your Britney Spears Uggs? Yeah. I buy him a scarf. I know he's got a pair of those at home. I don't wear Uggs. I know you've got a pair. Why would I wear Uggs, dude? Because you don't care. Because you don't care. That's why. Okay, hold on a second. And they're probably really comfortable. If everyone in this room right now, the person most likely to own Uggs is you. That's a fact. Yeah. I think so. Hold on a second. Wait. Do you have a pair of Uggs? I do not have a pair of Uggs. No, I swear. I have a pair of Crocs though. So do I. I wear Crocs. I didn't know you had a pair. You know why I wear them? Because we don't wear shoes in the house. They're by the door. That's why. I want them to go outside. They're in my ... Isn't that the fuzzy liner on the inside? I have one with the fuzzy liner. Yes. And then I have one without the fuzzy liner. Wow. And I'm going to tell you right now. Fuzzy liner all the way. I heard. I'm a fuzzy liner. I'm not there yet. Katrina hates them. Yeah. I put them on when I don't want to have sex. She hates them. That's how you cheat. She gets so ... Oh, man. It's the five-finger shoe. That's what I do. I wear them in the house. I wear them like slippers, too. They're like slippers for my house. The only time they go out is to take out the trash. But there has been an occasion where I have to make a quick run somewhere like that. I don't give a shit. I'm like, I'm going to ... I just got to go grab something. I love the history. She freaks out, dude. She freaks out. She just ... I love the history of Crocs because the first time people really saw them, idiocracy. And it was a joke. It was a joke. Literally, they searched the internet. It was in that movie? Yeah. They searched the internet for the most ridiculous shoe they could find that they could throw in there as the futuristic-type shoe that was ugly. I don't know what made the movie. Yeah. That's what made it popular. So, idiocracy. Have you seen that movie? A long time ago. Okay. But that's not what made them popular. That is what first introduced them. I was going to say, nobody wore them after that. Well, no. Yeah, because it was a joke. No, but people knew what they were after ... See? They must have done it ironically after that. Oh, shit. Yeah. What year is that, Doug? 90 ... No. No. What is it? 2006. 2006. Good year. I mean, we're living in idiocracy right now. Yeah. You got to go to ... It's pre-accurate. It's 2006. 2006. Okay. Let's look at the trend. I'm so curious of how much longer ... Yeah. Look at crock sales from 2000 to 2026. Let's do that. So, by the way, if you haven't seen that movie, Idiocracy is this movie where this guy accidentally goes into cryo, wakes up way later, and what happens is dumb people keep having kids and smart people don't. Yeah. Right. So, the whole world is dumb. And the president's a pro-wrestler and everybody drinks energy drinks instead of water. A brondo. Yeah. With electrolytes. It's eerily inaccurate. Wow. Very accurate. So, it was founded in 2002 and they experienced a massive mid-2000s boom, a decade of stagnation following a 2008 financial crisis. Weird. Yeah. Yeah, dude. Weird. Oh, scroll down. Let's see the annual history. I want to see if Idiocracy bumped their sales. Yeah. I don't think so. Look at that. Look at that. Wow. For sure. Wow. Yeah, no. They were at 300 something million. No. In 2006. So, Idiocracy came out when? 2006. 2006. Yeah. So, well, they went from 300 million to 847 million. Damn, they were selling that much back then? Dude. That's wild. I got to think Crocs have a huge margin because I feel like it's just a mold. Of course they do. It's just a mold, right? It's a mold of wood. Cheap plastic. Rubber plastic. Yeah. Yeah. But look at Goldway. I mean, you're talking about that brand. You know they were bought? Who bought them? Is it not Nike? Did Nike buy them? Who bought them? I don't know. Yeah, they were bought out. Bro, they sell billions of dollars? Yeah, billions. Oh, my God. They're a $4 billion company. Yes. What? Holy cow. But they were bought out by somebody. You know who wears Crocs a lot? Gen Z dudes in the gym. Oh, man. What are you guys doing? What are you doing? Stop doing that. They're little pins in there. Oh, hey, no. Crocs bought Hey Dude. What's Hey Dude? You ever seen Hey Dudes? No. Those are comfortable, too. I have a pair of those. All I remember is that show on Nickelodeon. Yeah. Totally aged ourselves. Oh, so they bought Hey Dude. Okay. I had to back up. Hey, I got a study for you guys that's hilarious. It's like double dare. You guys want to hear one of the funniest studies I've ever read in my entire life that kind of went viral on X. I'm going to pull it up right now. Okay. Okay. So here's what this study found. I'll read to you kind of like the hypothesis or whatever. So women tend to recommend that other women cut their hair more when they perceive them as equally attractive to themselves. You know what you should do? You would look great with short hair. Dude. Dude. That's so insidious. That is, bro. So like they go to their friends and if it's like your pretty friend, you're like, dude, you would look good in it. How are you going to trust your friend, dude? Bro, that's the best thing. Come on, man. Isn't that hilarious? That is a funny study. So the hypothesis of the study was that they recommended more to those of a similar level of attractiveness because that's where the net benefit could be greatest. It's so funny you brought up bangs. Katrina was working out yesterday in the gym. This is so hot right now. This is the second time that's happened to her where they're talking about her and she said she got a call, came in, and so the call came in on her earbuds and so it shut her music off right when the middle with these girls were talking about her bangs and our gym so small. It's not like there's literally her in there and so they were talking about her. Yeah. Yeah. She's like a master. Well, the lady luckily was like making a comment about like, you know, oh, I really like her bangs or this is like making a comment that she was being trained by a hairdresser and then the hairdresser talk shit like, oh yeah, everybody says that and then they get them and then they're a pain in the ass and then she probably, she's, she's talking to shit about having bangs or whatever like that to her, but she's like, I'm like, they were talking about you right next to you like that. She's like, well, they were, I mean, an ear shot away, but they, I have my earbuds and so they think, and I go, she goes, I wouldn't have heard him had I not got a call only because I got a call. It shut the music off and they literally heard the girl talk about her bangs. I heard somebody talking about me in the gym and I think that they, I know that they were trying to say it in a disparaging way, but I took it as a total compliment. So I'm like, I'm like lifting and I walked by these dudes and they're working out and then one of the scary grill over there, the one guy's like, he's like, damn, that dude's hella jacked. I heard it. I was like, Oh, cool. And his buddy's like, he's on hella gear and I'm like, you just added to my compliment, bro. Thanks dude. Thanks. I tried to look like that. That's not a, that's not a dude. I had the funniest thing happen. Like, so you guys know on Instagram, you can like bookmark all these like posts and stuff. So it gets a file. There's a file and they have like two different files. I have one like fitness related, whatever. And I just, over the last few years, I just like tag and I'm like, I could go back and look at them and whatnot. Somehow. Like the last time I did that, like I look in the sky response, like, Oh again, and he's like, Oh my God, you know, apparently I had accidentally tagged him years ago and every time I do like a bookmark post. He gets it and so he's in this like file with me and he's like I'm, just sharing constantly to myself. I thought but he's literally getting every single post i've ever done And I go back and I look and he's been commenting for years like hey, bro, like what is how is that possible? I have no idea like I had must have just because he follows me. I don't know. I must have just like Like tagged him by accident. Oh, that's but it was so funny. He's like again Believe me He's burying him with all of my like, you know Different posts that i'm liking there's this one guy. I'm not gonna say his name. I'm not gonna give him any fame Okay, but this is one piece of crap that loves to comment under our youtube And he just says the worst things about me the one that gives me about you the eggs guy stop Don't say his name. Is that him? Yeah. Okay. Why did he I haven't seen him in a long time? I haven't been on there in a long. Is he still going? He's there. There's always yeah. Yeah Incessantly just wants to talk trash. I think he wants attention. He has a shrine dude. It's like pictures. Well 100 that's like If you make the time to follow all the content yours mine hate and and like just keep hating He's probably the leader of the reddit group too, you know at this point. Yeah I mean, that's your that's the biggest that's the biggest the fan. I mean he probably consumes more content than Somebody else who would consider us he hate watches. Yeah, my favorite of the dms. That's the thing My favorite of the dms are like unfollow. Oh, thanks for the dm Wow good, I always say something back. I'm such a prick. You're good. I was waiting for you to unfollow Always give some sort of shit back I cry finally. I can't believe you lasted this long. Don't go. Yeah. Yeah. Are you guys seeing all the longevity? Uh data and positive data on cialis and related, uh, i've heard about that. Yeah Yeah, like let me know what so it's associated i'll pull it up right now So it's associated with like a 40 something. I added I added in the routine at least once a week increase So once a week at least once a week So they're so so a study of nearly 30 000 men found that those prescribed cialis had a 44 percent lower mortality No, okay. Now here's the deal. Okay. Here's here's where it's hard to boners extend life Can you tease out the guys that are having great sex in their 80s? Living longer. Yeah, so here's there's actually got to be something that well Okay, so there's a few different directions because they haven't done a controlled trial to see if this is the thing that's like Does this cause longevity in people? Who have blood pressure issues only or does it cause is it improved longevity in people who are healthy because erectile dysfunction? Uh is definitely a side effect of cardiovascular issues. So if you have high blood pressure, you have diabetes That's one of those flags. It's like something's wrong. You know, your health is a bit off Well, how do you also tease out the the obvious thing? That's the the thing was designed for? uh the thing Yeah, I mean, you you know where i'm going going at though here is it's like with us. I mean, we know that we know that um You if you're you're you're having more sex in life and that's got to be better for you're going to be happier If you're happier, you're more positive Better relationships, you're going to be healthy. You're right. Yeah, I mean there's got to be so that's what I mean You got to control for all that now. There are clear mechanisms that though that however would point to uh, Potential benefits, right improved blood flow. Yeah endothelial health. Yeah, that makes sense, right? I mean remember it was originally researched as a blood pressure medication They originally were like this is going to help lower blood pressure. We're going to sell it as a blood pressure medication It reduced blood pressure a little bit but then everybody kept coming back and saying they were getting boners, which was You know, that's way better than the the baby aspirin, bro. They saw they saw dollar signs They were like, ah blood pressure medication market's worth this much like we're getting boners. That's an easy sell. Yeah, they saw money Uh, but no, it's it's people now are talking about it Is that why they've become uh, like it used to be like a really hard thing to get in a prescription easy to get now Yeah, now it's really because of the safety profile. Uh, it's got a really really good safety profile Yeah, like there's like there's no real adverse effects There are if you take other if you take blood pressure medications or certain things you get a really dangerous drop in blood pressure Uh, but they you would know that right if once if you get it prescribed They're going to ask you if you take certain things and you know, don't take it with those things. Yeah, but no, it's very safe Um, there's also some potential and I know i'm selling the hell out of this but uh potential muscle building effects You guys know that they show improved. Well, that was old school bodybuilder stuff Well, they did they took it for the pump. This is held with hypertrophy. Yeah. Yeah No, there's some mechanisms that show that it may actually help with building muscle interesting Well, if you would imagine if it increases blood flow increases oxygen increased nutrients the muscles It makes sense that shuttling that more efficiently Throughout the body even more than that even more than that. There's some mechanism. Yeah, so it has the has effects on uh protein synthesis Itself through some other interesting pathways interesting. So yeah, dude, so it's like kind of this all around Uh potential everybody calm down Potential, uh longevity every once in a while the pharmaceutical industry hits it out of the ballpark Not very often, but every once in a while they do something and you see all these other, you know, interesting benefits Oh, wow, so really low dose cialis daily may just be Something in the next 10 to 15 years that they just start prescribing Uh as a in your multivitamin You know, yeah, right, that's gonna be funny mom, can I hit dad? You know, it's being a positive effects. Did you see the I sent you a clip from louis house? Yes. I don't watch it I don't watch it. I haven't saved. I haven't seen worse. I haven't seen send stuff to you I send you stuff so we can talk about it. That's why I sent it to you Uh, yeah, I don't know the guest, uh who was on there, uh, but it was an interesting conversation that they were talking about Um, the guy is saying what is and he's quoting research on this So you that's why I thought you would appreciate this and he's like what is more important? Uh more positive thoughts or less negative thoughts. What has a greater outcome in in life? Oh good question. I'm gonna guess more positive. Yeah, like out competing the negative I'm, just gonna come i'm gonna because but negative is so powerful. You're right. I think every negative thought I know there's some relationships that uh, Every negative comment is is like you have to have like five. Yeah, right equal one negative Uh, so I mean, I don't know bro. I'm stumped. Yeah, so he he's not even close. He's not even close It's less negative thoughts. Okay, probably because the power and he's saying not saying that Having positive thoughts isn't a good thing. Keep it up. It has its own benefits and is really good to uh, reframing being positive but he's like the the benefits of Ridding negative thoughts and getting like just in his tracks. You're just at all costs get rid of them so stop even like and I mean, I think again, that's the the the the art of when something Super negative happens that you can't control is, you know, how quickly can you reframe that into a positive default? You can kind of train to not have that. Yeah So here's why this is gets a little hard and actually you're kind of pointing to it adam Uh telling someone to not do something is very ineffective Like you can't hit the golf ball in the water. Yeah. Yeah, you can't not do something like don't think of a zebra They're instantly thinking of a zebra, but you kind of pointed to it, which is like reframe Yeah, and so I did this a while ago. I did it again relatively recently It was it's the most crazy thing i've ever experienced and I did it from a spiritual standpoint because of my faith But I found all these wide-ranging benefits And so for me what it looked like was I found at night when I would do my prayer in the morning at night and at dinner my night prayer started to sound very Repetitive like thank you for my family. Thank you for my business. Thank you for my friends, right? And there's like all this stuff during the day that I miss just because you miss it Right, and so I set an alarm on my phone. It was a silent alarm It would go off every two or three hours And when it would go off i'd notice it and then I'd think of the last couple hours for what I was grateful for And then I would just pray thank you for and it was like stuff like this Like hey, thank you for that joke that justin told me. Oh, thank you for that conversation I had with adam. Thank you for that walk that we had or whatever, right? Yeah, and it all what it did is it trained my brain to notice more positive things I just started to get like this like it's almost like I changed the lens that I was looking at things through Yeah smart and I started noticing more positive things Uh, so I think that uh, that might be a good strategy for someone even if you're not spiritual just Just noticing the positive things Training your brain because those neural pathways have to be created and developed and our neural pathways are They are geared automatically towards negative. That's a survival mechanism Something scary happens something bad happens your brain remembers it automatically Positive things little positive things you forget them because if you remember them or not, you're not going to die But scary stuff that could potentially kill me, but you can change how your brain wires itself by noticing all these good things I swear after three days. I think it's such a powerful. I'll give another one. Um, and and also connected to my faith with the way i've tried to because Uh, I think that you train the brain to already obviously have more positive things see the good and a lot of stuff Um, but i'll give you an example of like how about something that like happens to you? That's absolutely negative out of your control And there's there's like nothing positive about it. Like how do you even take that situation, right? and i'll give you an example that was one of the Bigger ones was you know getting my car smashed into and totaled in front of the thing. It's like in that moment You know you have this instant want to be angry enraged You're not even like it was out of my control and so I my default in what i've tried to practice and and you know Not perfect, but i've gotten better and better as i've gotten older with this is right away like, okay god What are you trying to teach me? What's my lesson? What am I? What what am I automatically looking for the positive, right? What like and it's so hard because it's like at first there's like what did I do? Do you deserve this or what could possibly be right? And so it's like it's like what is the lesson here? There's there's something here that um i'm to learn or how can this be redeemed? Well, yeah, what what is what is in this for me that i'm and so and it will tell you in a situation like that like i'm fishing because i'm like I have no idea what and like you and just Literally meditating on that and trying to get to the bottom of that and find that and I tell you the way that all Unfolded for me. It was like literally Over a month and a half two months, but the the final outcome 60 plus days later ended up being Really actually positive and was I would have never been able to do that in the past in the past It would have been anger and frustrated the other person and why me and all this just let people know adam adam loves cars loves cars and he had a A car that was custom made for him. It was very unique It was a really nice car won't go into the details, but it was just a really nice car parked in the front here He's about to leave. Yeah, and some dude just met some guy. I don't know if he was drunk what the deal was He just in totals it the most random thing crushed it of all of us to get our car smashed Adam's the worst one and I walked out with right away again that Like having that attitude like from the jump like because I knew I had to get in front of it And then what made it more challenging was as things unfolded it like got worse. It was like Oh, and he was he had no license. Oh, of course. He has no insurance. Yeah, I know Oh, so this is all gonna be on me and oh i'm gonna still have to pay for that I don't mind and so just and it was like and and like if I felt like I was being tested at every place of still remaining Positive and so it was like well You know what? my wife and kid could have been in the car and or I could have been in there and we could have been hurt or He could have been really hurt. And so it was like trying to find that all the way and man, maybe I have too many cars Stupid But I mean a point being is that there's there's also times because I think what you're saying is something i've also tried to practice I told until i've implemented that in the sauna, right? I said that's become my like sauna thing is when i'm in there. I try and feel so good dude Yeah, I think yeah. No, I I think it's such a it's so good for and I I think all of that is working towards this art of Can you in a world of chaos negativity? Uh in like, you know all victimhood all the things uh finger pointing all that so that can I I and i'm i'm so blessed. I have a wife that is just Does this like two of like it's weird how she is with that like katrina is always positive. She is always and weirdly yep, and you know, she has she's so zen all the time and i'm like i'm envious of her ability to do that and that's really I think her the secret sauce is that she She looks at the positive everything even when you know She's the person when I get cut off and my initial is like what the f she's like, honey What if his kid is in the hospital? He's right. She automatically automatically goes there where i'm just like that was a dick move You know, it's like that's such a she's trained herself You know, what's crazy about that is well two things one, uh, we don't have to train ourselves Uh to think of negative things or to look at things in a negative way. That's that's the default. Okay? Yeah, you have to Neurobiologically you have to train yourself. That's right the opposite and it is training and here's how the world lies to us Here's what a lot of people will say. Well, that's invalidating You're invalidating your difficulty or your challenge now, there's some truth to that But also that doesn't mean you sit in your crap And don't try to change how your brain wires itself so that you start to look at things That's right Because what's beneficial for you 100 things are gonna happen. Yeah, look at it that way i'm reading this book right now called Uh, you are not your brain. Yeah, and it's i'm early and i'm only in like the second or third chapter And it's the the guy that wrote it is the researcher who came up with uh, like the way that they treat ocd right now And he does a really good job. Like I said early in the book of separating the brain from the mind So you have this hardware called the brain and then you have mind which is a self-awareness much harder thing to explain Is your mind and a lot of the patterns we get into are really just patterns that are that your brain has developed And that we believe is actually us. We actually believe that that's us. For example, if you have a A behavior that you've strengthened over time that you've this neural pathway that you've developed over time where when you get anxious You eat crappy food. Okay, so you just when I get anxious I go eat doritos or I go eat donuts or whatever So now what happens is you get this feeling that your brain produces And you're convinced that's who you are, but that's not your mind. That is not you That is your brain, right? And what you can do is say wait a minute. That's not me. I'm uncomfortable right now I definitely have this uncomfortable feeling my brain is telling me to go eat donuts. I don't actually want to eat donuts I know that's bad for me And so it allows you it gives you the ability to step outside and start to do the harder thing and then create new neural pathways. Oh, this is why the power of our words is so, it's so important. Like do what you just said right now. Like, it's so dangerous to say something like I am, I am this person who does this. Like I always do this. Yes. Like I, I, I can't do that. Like saying powerful stuff like that, like you become that you, whether you like it or not, you say it like that. You are always the catalyst. I heard this sermon by Tim Keller. Do you guys know Tim Keller? This is a phenomenal, uh, um, uh, preacher. Um, he passed away a little while ago, but the title of the sermon was don't listen to yourself, talk to yourself. So in there, he talks about a Psalm where there's a guy going through talking about how like all this, he's going through all the suffering, but then he's like telling himself things and he says, the things you say, you preach to yourself. So you're, you're, you may hear in your mind or your brain may tell you I'm a loser, but you can preach to yourself and say, no, I'm not, or you can repeat it and preach yourself the opposite. Either way you're getting preached to and it makes a big, it's a lot of power. Huge. Yeah. Yeah. That was the, uh, I mean, he, he referenced in the interview. I don't remember cause I don't have that brain like you do, where you can remember the study after someone said, Oh, you might have a brain next season. Everybody. God, that's good. Don't change it. Yeah. Yeah. I do know how to do this. You don't have to lie. I choose to do this. Start slow. Start slow. I will work on being someone who can remember these studies. I'm working. We don't lie. I am athletic, Justin. In your mind. Hey, dude, I gotta say, I gotta say, dude. So, uh, I love ketone IQ, right? I use it before I podcast. Yeah. In a deficit. Whoa. Oh, I bet you feel that even more. Way more. Yeah. Way more. Now do you think, so I find that interesting because I would, I would think you would already be teetering on ketosis closer being in a deficit. So I'm not in ketosis. I'm still eating. I know you're not, but you're probably teetering in my energy because I'm running low on energy. It's absorbing energy. So I'm, I, I suck down a ketone IQ and those ketones get to work and I feel it 30 minutes later, my cognition is so much a big time. It really does. Yeah. Really? Well, I mean, I love it before the podcast, but I haven't thought to use it. Like maybe I'll use it, try and use it in like those mid days when I'm like, like, cause we're low calorie right now. That'd be interesting. I'll try it. I tell you what though. Uh, cause you know, obviously anyone who's tried it, I'm not low calorie and it works. I just throw that in there. Nobody thought you were low. Thanks for clarifying. You're welcome. We were all thinking that Justin must be under eating the world. Hey, anyone who's ever had it knows that it doesn't taste good, but the blue raspberry. Uh, I actually like, first of all, ketones are hard to make taste good. I think they're impossible to listen. Old school ketone supplements. I am not exaggerating. Gasoline dude. Tasted like gas. If you've ever taken, you've ever siphoned gas out of a hose. Yeah. That's what ketones taste like in their natural state. I think they've done the blue, the blue icy is the best they think that they have definitely raspberry. I think, yeah, it's, it's the ice. It tastes kind of like a slurpee. Yeah. No, they actually, they have a picture of a slurpee on the side of it. Yeah. Yeah. It's like, it's literally, I think it's supposed to be the blue icy slurpee flavor. And that's what it, it closely resembles. Somewhat like it. Yeah. Yeah. Best one that I've had for sure. Uh, I want to ask you, Adam, did you talk about your, your driving experience that you did? Oh, I talked off air with, uh, with Doug. I heard you saying something like you spun out. Yeah. Yeah. I was trying to get, he was supposed, I was trying to get him to come with me. He flew out to a conference and so I don't think he could make it. No, that's right. Or is it where you're at? No, that was a prior week. Yeah. I have a lot going on right now. Um, you know how he gets as a miser, you don't say miser. I have money flowing out like crazy right now. Hey, don't fire him up right now. Have he got his coins? Yeah, he's screwed. Do you have a, do you have a pool of gold coins? Like, uh, sorry, dude. Next time, next time. Uh, so yeah, I was just, I was sharing with him. I was really curious to see if, um, this is my second time doing it. If, uh, like the novel, it was like the reason why I thought it was so amazing the first time was maybe because it was so novel and it was the first time I did it and will it feel redundant this time? And will I not get the same? Like, oh my God, that was the most. And so I was like, so hyped to tell Doug, like it's even better. I would imagine it's better. Cause you're probably better at it. Yes. And no, like, so I was telling him the takeaway this time is like, I want to run the back to back days because I did go come in going like, okay, I've no, I've done this track. So I'm somewhat familiar with it. I'm obviously very familiar with the car. Uh, I should get right into it, but there was still a, you know, a good information. Yeah. I still, yeah. I D I still, you know, had to spend probably 20, 30 minutes again, becoming one with the car or say, and then probably a handful of laps before I knew where the apex breaking sport points were really good again. But then once back there again, man, the, oh, it was so cool. The, did you have a driver, a pro driver drive you first in it? So there's two ways they do it. And I didn't know this until that's a weird experience. Well, so there was two pro it's wild. And I've done that a bunch of times. You don't know what a car can do. So they, they take you on two hot laps before. So you get to see that. Right. And I tell you, I've, I've done that. So a lot of times now in the different, so not just here, but other racetracks that I've done, that's kind of like the staple is the pro driver gets in, they give you a hot lap so they can, you can see where to take the lines. They also, you also get to see what the car can actually do. And I don't care how many times I've done that. The first lap, when you get in there and they step on it and you are heading for a hairpin turn, concrete wall, I'm like, there is no way this car is not going into that wall and it just plants and goes around. I didn't do it in a super car. I had them drive me in the Porsche SUV. What's it called? Oh yeah. Yeah. The Kiron. Yeah. Yeah. Dude, what? I got vertigo. The guy was hitting turn so hard. I was like, dude, I got to sit down. It's, it's, it's wild what they're, they're capable of. And yeah, so he was, so they, they have two different ways that drivers do. So I'd I've had, I've experienced both last time I chased a pro driver in a turbo S so he had a turbo S I was in the, the GT three and I, I've chased him. He coached me through a walkie talkie. So he's basically, I'm the walkie talkies on my passenger seat. It's one way I can only hear him. He's driving the turbo S I'm trying to catch up with him and he's basically coaching me through the river mirror. Telling me, you know, wow. Yeah. My lines and where I'm where breaking or too early, whatever, all this stuff. And, and that was awesome. And I, and there's value. I like that a lot because I've done this before where I've, I do my rallies with my buddies and I have a couple of buddies that were ex pro drivers and I love to follow a pro driver because you just, I can use his brake lights. I can see his driving lines. And so you really can, you can learn just by following really well. And so I thought, Oh, I, I prefer that. That's awesome. And then this guy, he didn't, he got in the car with me, stayed in the car with me. And I was like, am I not going to follow you? And he's like, Oh, is that what you did last time? And I'm like, yeah. And he goes, I go, I go, yeah. Do you guys not do that? It does not everybody do that. He's like, no, it's, it's up to the coach's discretion. And he goes, I'm kind of old school. He goes, it's more fun for me to have you chase me because I get to drive and we get to have fun and stuff like that. He goes, but I feel I'm a better coach sitting right next to you. I'm like, okay, cool. I'm down to, is it true? Yeah. Uh, yeah. So, uh, even though I, I lack the chasing a pro driver and I don't get that in front of me, having somebody who's watching my hands, watching my eyes and, and giving me cues. Were you driving a manual automatic? Automatic. Yeah. Yeah. All the new GT threes are, uh, all the GT, all the GT three RS and all those all become, uh, automatic, such a lost art. It is. And I want a manual. So I would love, you know, the value of manual, you already told me this, but I can see it now manuals are just getting expensive, but I'll tell you what, even so when you do the tracks, I remember the very, very first time this is a long time ago when I did a track day, I wanted to, to paddle shift and you don't even paddle shift when you're driving the track. No, they'll tell you it's got the best, the programming on it, especially the PDK and the, in the pores, they're like, there's so much you focus on just steering, cornering, braking that having to think also downshift shift is, is, is, and it's just like, it'll take away, you'll be a way you'll be worse on the track and there's enough, it's exhilarating enough to just try and master the corning and the stuff of the track. But yeah, it was cool. This guy, uh, was phenomenal. Um, and you know, like got in the car and I said like, Hey man, I just, I want you to push me and I don't want to get past today. That's like, we don't, nobody passes us and I want you to push me. And I want to see if I, I felt like I made leaps and bounds the last time I did this. And so I want to build on that. And so I'd like to just, and so he, yeah, he pushed the hell out of me and we definitely, we, I mean, when we were all done, he's like, you can absolutely say that you pushed this car to the limit. So that was a hell of a ride. And, uh, even when I spun out, like, uh, it was because we were hitting these turns at, at full speed on the last couple of laps and I just took the car to absolute edge and the back tire, all it took was about two inches off the track and the gravel and I ripped me and I threw gravel off the track and they had a yellow flag, everybody. And so, but, uh, and I was like, I was, I thought I was gonna be in trouble. It's like bailing on a squat in the gym. Yeah. And it was, it was actually really cool and reassuring for, to hear from him. Cause I was like, you know, whoops, you know, type of deal or I messed up. And he's like, no, he's like, man, I said, he goes, you, you didn't overcorrect. You handled that really good. And we were absolutely pushing that car to its absolute limits. So I was like, okay, that was reassuring. Yeah. Yeah. That's cool. Such a good time. All right. I got some interesting science on why having more water in your muscles makes you stronger. So as muscles are more hydrated, they're stronger and Chris Masterjohn, do you guys know who he is? So he's brilliant. Love his stuff, love his stuff. So this was a whole post on, uh, there was a whole post on creatine and how, you know, it's water weight and, you know, whatever. And you're stronger from the ATP. And then, and then he's like, well, water makes you stronger too. Adding water makes muscles stronger by diluting the ionic strength that myosin cross bridges. Okay. So you can think of it as, as I hold on, you can think of it as ions competing with muscle fibers for access to contractile units, diluting the ions weakens their competition so that muscle fibers can focus on contracting. So hydrating muscles, not a fake effect. It is a core mechanism of improving strength, which is a core mechanism of building muscle. Cool. Right. That is cool. Yeah. Isn't that great? I mean, cause I know, I noticed this, I noticed if I'm, when I work out, when I'm holding water, okay, I'm stronger now I'm like, oh, am I just getting a better pump or whatever, but I know this. I know if I go and I'm holding water, if I eat a high sodium, whatever meal I go in and I'm stronger. I wonder if there is a connection or relation to that. Um, do you remember this was back when I was competing? I don't know if you remember this, but I remember telling you that I kept having issues with my quad when I was, and then I started really focusing on, yeah. And I started really focusing on being well hydrated, going in the workouts and it went away. One thing I noticed this, when I took, you guys remember Ibutamoran, I don't think you can buy that as a peptide anymore. Uh, but I, Ibutamoran is a ghrelin mimic, but what it does is it really spikes growth hormone. It also increases appetite. One of the side effects is water retention though. So if you take, so when I took Ibutamoran, I took it a couple of times, I'll gain easily eight pounds on the scale in a couple of weeks and just feel bigger. It's water. I'm not getting eight pounds of muscle, but I am strong. I get strong. And I'm like, what, what's going on? Why am I so? It can't be the growth hormone. Growth hormone doesn't do that in a couple of weeks. I know the science on that. Yeah. Uh, I think it was the water, uh, that I was holding from. It just made me really strong. And I noticed this too, with like, if I have a high, I thought it was a calories, but I think it might just be. I've noticed that with like joint stability as well too. Oh yeah. Just feel tight. Yeah. It's tight. Like, yeah. And like, it just, everything feels like it produces more force. Aren't some steroids known for that too? Water retention. Yeah, absolutely. Yeah. So that's, I'm sure those are the ones that everybody talks about making people strong. Yeah. A hundred percent. So I wonder if there is some sort of correlation there too. Yeah. That's interesting. Huh? I mean, it's again, one of those things that like, uh, I felt it, I've noticed it. Uh, now, now that's going to have a crisp message on it. Explain it. Yeah. Cool. That's super interesting. All right. Let's talk about a new fatty acid that people are using to improve their health and reduce inflammation. It's called C15. There's a company called fatty 15 that gives you this in supplement form. So this is the first essential fatty acid to be found in over 90 years. Based on over a hundred studies. Here's what we have found. C15 strengthens cells. It slows aging at the cellular level. When your cells don't have enough C15, they become fragile and age faster. And when your cells age, your body ages too. C15 for me has reduced inflammation and giving me better energy. So I love fatty acid supplements. I take fish oil all the time. Well, C15 now makes it in the rotation all the time. Try it for yourself. Give it a few weeks. You'll see a difference. Go to fatty15.com. That's fatty15.com slash mind pump. Use the code mind pump at checkout to get 15% off back to the show. First question is from Chalbella Amore new to lifting want to do three days of full body. Can I keep the same routine for a year? Do I need to switch it up thinking of your great eight and just doing it for a year? If you're brand new. Yeah. Yeah. Love it. If you're new to lifting, your routine will look very basic, very like the same, and you're going to do it, uh, for a while and you're going to get stronger most that time. So long as you're well fed, hitting your protein, getting good sleep, really changing things up. Doesn't start to become a priority as much until probably year two, definitely year three, just to avoid injury and stuff like yeah. But the first year, like this is it, dude. I'm glad you picked this question because I have been meaning to bring up the great eight cause I've actually gotten quite a few emails. I mean, uh, DMS from people that have followed it and just absolutely love it and rave about it and we just don't talk about it. We don't talk about that program very much. And, uh, it, it, it's simplicity and why we made it that way. And I think that for, especially for a beginner, a beginner lifter, I think, or somebody even just getting back to lifting, who hasn't been lifting in a really long time is such a people don't know what it is. It's the eight. It's like, if you only could pick eight exercises. It would be these covers the entire basis and you're doing essentially five sets of one of those exercises a day Mm-hmm, and it's an eight-day cycle literally the most simplistic way you could train that's effect. You'll get strong You'll get really really strong following something like that Next question is Kevin. Oh gee What do you think of barbell and Brett's claim that a calorie surplus isn't needed to build muscle above around 20% body fat? Since the body can use stored energy. I see the rationale and the theory is that how it works So it doesn't matter that you have stored energy. Well, I don't wanna say it doesn't matter it matters But to a small extent what matters is that your body knows it has to tap into its energy stores versus you consuming Energy, so anytime you're in a deficit Building muscle becomes very difficult and other times when people can build muscle in a deficit Typically, they're beginners or they went from overtraining to training appropriately or some kind of new Stimulus doesn't happen very long and it doesn't happen very often calorie deficit and building is like It's just good luck. It's probably not gonna happen city. No, so and I don't care how high your body fat percentage is Yeah, I don't I don't I don't like it as advice generally speaking even if there is some truth to the point that he's making is just because somebody who is Struggling to build muscle and if they're also trying to do it in a calorie deficit It's one of the easiest ways to fix them building muscles. It's like here I am in a calorie deficit, but I'm also wondering why every time I do a DEXA scan I'm losing muscle or I'm not gang It's like well because you're not feeding a body enough with your catabolic and it's and building muscle is anabolic So if you're in a caloric deficit, especially if you're in a sustained caloric deficit and moving and exercising You're gonna the body's gonna be catabolic. It's not gonna be anabolic. You can keep muscle at best. Sure Yeah, and and and if that was the desired outcome then totally fine But you know typically we regardless of the body fat percentage I want to build muscle on a new client which by the way what it looks like Is I don't need to tell that client to eat a huge surplus or push really? It's just like I tend to just try and keep them around maintenance eating whole good food high-protein Yeah, and you know and that kind of takes care of it And the truth is what it probably looks like in reality is not this like consistent surplus or even consistent deficit Is it is there hovering around maintenance? Sometimes they're a little bit in the surplus. Sometimes they're a little bit of deficit And there are enough in a surplus enough times throughout this weight training routine that they build a little bit of muscle While they also lean out and that's why I think the strategy for somebody who is over 20% body fat is you know? Cut out the get start stopping the you know, crap food eat whole foods eat when you're hungry eat high-protein Feet fuel the body as you do strength training and strength gains and you will see this beautiful exchange of losing body fat and building muscle Next question is from Coyote Ruiz Can I transition from box squats to back squats and how should I go about it? I am doing box squats because my back squats caused knee pain So box squats are so similar to traditional squats that you don't necessarily Need to switch them out that being said, you know traditional squats are a skill and if you only ever box squat You do kind of lose a skill to an extent of a traditional squat So here's what you would do to transition because this is me right now right now. I'm mostly box squat. Yeah, and so here's reps Thanks, Justin. 100% 100% Go lighter go slow when you get at the bottom pause for three seconds then come up So you want to reduce that momentum switch? That's really what it is that you're feeling in the knee is that like transition physics wise where you're coming up? You put a lot of pressure and force I'm gonna challenge what I think it is. The obvious problem here is that it's you lack ankle mobility The reason why the box squats don't hurt us do not require and you're not do not require ankle mobility Well, you're you're hinging back and sitting down and the knee has to barely travel forward at all If at all a good point and when you probably take that out and you go down the knee now has to travel forward You probably lack a lot of ankle mobility than that stress goes directly the knees So address the ankle mobility and the way, you know This is to be true is try your barbell back squats with heels elevated or with squat shoes And if you do if you can do a barbell back squat with heels elevated and you don't feel any knee pain That's because it's the ankle mobility that you lack address the ankle mobility You'll get you your knees won't bother you when you do the back squats next question is from Melissa Neary, what are your thoughts on my oh reps? Are there certain ways to use them or incorporate into programming? So this is rest pause otherwise known as rest pause So what this looks like the cluster sets right cluster set, right? Like so you do so many reps you get close to failure rack the bar Weight 10 to 15 seconds, maybe 20 seconds pick up the bar do as many as you can again close to failure rack the bar And repeat and you do this two or three times and so you're trying to make a set very intense by squeezing out more repetitions What before stopping the set entirely? Here's how I feel about this and what I feel about all intensity techniques It's like they're not better than traditional sets You can do them to have fun with them. You can do them frequently is novel stick It's got to be infrequent 100% you train like this all the time. You're gonna fry yourself 100% there. There's rarely ever Somebody that I was training granted. I'm not training a lot of Pro bodybuilders at least not one of my early career later in my career. I did But I'm not training a bunch of like top level physique bodybuilder people who Literally cover all the basis of your fundamental training and are looking for novelty stuff that this ever makes sense The the average majority of people that want to lose body fat build muscle longevity move better I mean 95% more 99% 99% of all clientele like this is such a waste of time. Yeah Actually detrimental I'd say yeah it's it's a waste of time for your brain to even go there because if it's if you take any energy at all to think About this and how to program this or how to do this when there's room for improvement on the diet There's room for improvement on sleep. There's room improvement for your barbell back There's room for there's room for improvement for the hundred other things that are far more important That that that energy even thinking about that is better spent There hundred percent so that so I just that this this type of stuff cluster Cluster sets and even drop sets and even in short studies at them even because strength training studies aren't perfect They're typically, you know, 12 16 weeks. It's typically college-aged males So even in that though cohort even in that short period of time when they compare things like, you know, the super sets Forced or whatever all these intensity techniques mile reps or you want to call them cluster sets? What they find is they're no more effective than traditional straight sets Mm-hmm. So, you know why I do stuff like this. Sometimes they want to have fun. I don't go into it thinking I'm gonna just gonna make me build more muscle. I go into it thinking psychological benefits I work out all the time. And sometimes I want to do something. It's like play. Yeah And that's what I mean. Like the bodybuilder who's checking all the boxes and it's like hey, let's do this day for fun That's right. It's not like this is gonna add interest to your arms. It's gonna make a big challenge It's like we have a mess around. This will be fun. It'll get a good pump or it'll be different than what you and you Do everything you check all the other boxes, but it's like for the average client who's like trying to figure out what does it replace? Where do I do it? Am I doing it properly? It's like whoa, what are we doing? Like you got shit sleep last night. You didn't eat good You know It's like go go put your energy towards those things the return on those in Moving the needle in all pursuits way better way better way better. Look if you like the show come find us on Instagram It's mind pump media. We'll see you there If your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance Check out our discounted RGB super bundle at mind pump media calm The RGB super bundle includes maps anabolic math performance and maps aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to Systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos The RGB super bundle is like having Sal Adam and Justin as your own personal trainers But at a fraction of the price the RGB super bundle has a full 30-day money-back guarantee And you can get it now plus other valuable free resources at mind pump media calm if you enjoy this show Please share the love by leaving us a five-star rating and review on iTunes and by introducing mind pump to your friends and family We thank you for your support and until next time. This is mind pump. Oh Oh My gosh, you can't be serious. You think making the pick is the hard part? No, it's not the pick takes like three seconds You know, it's hard the sweat the time between locking in and cashing out Yeah, you have a take but in the end, it's not about the winners or losers This is about us man, whether we're brave enough to sit through it. Don't fight the sweat live in it Because you are an underdog Underdog unleash your dog terms may apply Right now you're in New York and it sounds like this But hop a short flight to Daytona Beach, Florida and soon it could sound like this instead Because here stress ceases to exist what you'll find instead are seaside accommodations 23 miles of sprawling beaches and exciting activities for all ages. So don't be surprised if you hear some of this to Plan your trip at Daytona Beach comm today, Daytona Beach Beach on Hi, it's Delilah I believe every child deserves enough food to grow healthy and strong right now Children are dying from hunger through world help a Christian humanitarian organization $30 will feed one starving child for an entire year Give monthly and provide a year of meals for another child every month while sharing Christ's love call 833 three hunger or visit world help net slash radio