How to Calculate Volume for Maximum Muscle Growth | Mind Pump 2793

Almost nothing is more confusing to Almost nothing is more confusing to people just based off of how they people just based off of how they people just based off of how they actually try to do this than training actually try to do this than training actually try to do this than training volume. Look, we all know progressive volume. Look, we all know progressive volume. Look, we all know progressive overload is the closest connection to overload is the closest connection to overload is the closest connection to muscle growth of all the things that muscle growth of all the things that muscle growth of all the things that correlate to muscle growth. Strength and correlate to muscle growth. Strength and correlate to muscle growth. Strength and the pump and all this other volume or the pump and all this other volume or the pump and all this other volume or progressive overload is the strongest progressive overload is the strongest progressive overload is the strongest coralate. The problem is everybody coralate. The problem is everybody coralate. The problem is everybody messes this up. They do it too much or messes this up. They do it too much or messes this up. They do it too much or not enough. They don't know how to not enough. They don't know how to not enough. They don't know how to calculate it, right? We're going to talk calculate it, right? We're going to talk calculate it, right? We're going to talk about this right now. Volume. What is about this right now. Volume. What is about this right now. Volume. What is it? How do you calculate it? And how do it? How do you calculate it? And how do it? How do you calculate it? And how do you effectively progressively overload you effectively progressively overload you effectively progressively overload to get your body to cons consistently to get your body to cons consistently to get your body to cons consistently progress? progress? progress? >> Crank up the volume. >> Crank up the volume. >> Crank up the volume. >> Yeah. Yeah. You, Adam, are probably I I >> Yeah. Yeah. You, Adam, are probably I I >> Yeah. Yeah. You, Adam, are probably I I heard people communicate this before, heard people communicate this before, heard people communicate this before, but I had personally never gotten as but I had personally never gotten as but I had personally never gotten as granular with my total volume and trying granular with my total volume and trying granular with my total volume and trying to progressively overload that way. I'd to progressively overload that way. I'd to progressively overload that way. I'd never gotten as gran granular as you never gotten as gran granular as you never gotten as gran granular as you did. I mean, you took competing, you did. I mean, you took competing, you did. I mean, you took competing, you treated it like a business. It wasn't treated it like a business. It wasn't treated it like a business. It wasn't like a fun hobby. You know, I think like a fun hobby. You know, I think like a fun hobby. You know, I think people listen to the podcast long people listen to the podcast long people listen to the podcast long enough, they know that you did it enough, they know that you did it enough, they know that you did it specifically with the intent of building specifically with the intent of building specifically with the intent of building a business. And so, you were like you a business. And so, you were like you a business. And so, you were like you are with all business. You look at the are with all business. You look at the are with all business. You look at the data, the metrics, and you figured this data, the metrics, and you figured this data, the metrics, and you figured this out. And so, I'd love for you to talk out. And so, I'd love for you to talk out. And so, I'd love for you to talk about what you learned because this about what you learned because this about what you learned because this wasn't like you were a newbie. You'd wasn't like you were a newbie. You'd wasn't like you were a newbie. You'd already been a trainer. You've been already been a trainer. You've been already been a trainer. You've been working out for years, working out for years, working out for years, >> and then you got into this, and then you >> and then you got into this, and then you >> and then you got into this, and then you learned a few things. Yeah, I have I learned a few things. Yeah, I have I learned a few things. Yeah, I have I have a a similar opinion around it. have a a similar opinion around it. have a a similar opinion around it. Similar to like somebody who might say Similar to like somebody who might say Similar to like somebody who might say like um oh, I don't ever really want to like um oh, I don't ever really want to like um oh, I don't ever really want to track macros or I don't want to do that, track macros or I don't want to do that, track macros or I don't want to do that, but then they are like, but I really but then they are like, but I really but then they are like, but I really want to get down to this percent body want to get down to this percent body want to get down to this percent body fat or I really want to look this way. fat or I really want to look this way. fat or I really want to look this way. Um I think tracking volume um can give Um I think tracking volume um can give Um I think tracking volume um can give you that that level of insight if you've you that that level of insight if you've you that that level of insight if you've never done it before. I think you could never done it before. I think you could never done it before. I think you could absolutely never track volume and be a absolutely never track volume and be a absolutely never track volume and be a very healthy fit person. totally fine. very healthy fit person. totally fine. very healthy fit person. totally fine. Did that for most of my training career. Did that for most of my training career. Did that for most of my training career. Everybody in here would probably attest Everybody in here would probably attest Everybody in here would probably attest to the same thing. Um, but what I what I to the same thing. Um, but what I what I to the same thing. Um, but what I what I found at that point because it was I was found at that point because it was I was found at that point because it was I was doing something competitively doing something competitively doing something competitively uh and knowing that information I know uh and knowing that information I know uh and knowing that information I know gave me a competitive edge was the only gave me a competitive edge was the only gave me a competitive edge was the only reason why I cared enough to to go to reason why I cared enough to to go to reason why I cared enough to to go to that level of it. Right. Um, and I don't that level of it. Right. Um, and I don't that level of it. Right. Um, and I don't know if that speaks to my my business know if that speaks to my my business know if that speaks to my my business side like you alluded to or more of my side like you alluded to or more of my side like you alluded to or more of my competitive side of competitive side of competitive side of >> the kind of maybe. I don't think you >> the kind of maybe. I don't think you >> the kind of maybe. I don't think you cared about winning. You just cared cared about winning. You just cared cared about winning. You just cared about making it being able to build a about making it being able to build a about making it being able to build a business out of it. business out of it. business out of it. >> Yeah. Yeah. Well, that was the ultimate >> Yeah. Yeah. Well, that was the ultimate >> Yeah. Yeah. Well, that was the ultimate desired outcome. desired outcome. desired outcome. >> And so winning helped. >> And so winning helped. >> And so winning helped. >> Yeah. And I obviously if I if the way I >> Yeah. And I obviously if I if the way I >> Yeah. And I obviously if I if the way I thought about it was if I go do this and thought about it was if I go do this and thought about it was if I go do this and I don't do very good at it, who's going I don't do very good at it, who's going I don't do very good at it, who's going to want to follow me or pay attention to to want to follow me or pay attention to to want to follow me or pay attention to my business? So, I better go do good. my business? So, I better go do good. my business? So, I better go do good. Um, but the the the one of the first big Um, but the the the one of the first big Um, but the the the one of the first big insights for me was uh and this I feel insights for me was uh and this I feel insights for me was uh and this I feel like this is the same with macros. Why like this is the same with macros. Why like this is the same with macros. Why why I used to love to have somebody who why I used to love to have somebody who why I used to love to have somebody who said, "Oh, I don't really want to track said, "Oh, I don't really want to track said, "Oh, I don't really want to track macros like like let's just do it for, macros like like let's just do it for, macros like like let's just do it for, you know, 30 days and just so we can see you know, 30 days and just so we can see you know, 30 days and just so we can see >> is it's just the insight that I got." >> is it's just the insight that I got." >> is it's just the insight that I got." Yep. Yep. Yep. >> Um and and so I knew I knew what volume >> Um and and so I knew I knew what volume >> Um and and so I knew I knew what volume was. I knew how to calculate it. Never was. I knew how to calculate it. Never was. I knew how to calculate it. Never cared enough to really do it. And what I cared enough to really do it. And what I cared enough to really do it. And what I realized is we we have this kind of realized is we we have this kind of realized is we we have this kind of natural eb and flow very similar to how natural eb and flow very similar to how natural eb and flow very similar to how we eat where we kind of find this we eat where we kind of find this we eat where we kind of find this homeostasis of our calories. We think homeostasis of our calories. We think homeostasis of our calories. We think we're on a diet and we're doing so good. we're on a diet and we're doing so good. we're on a diet and we're doing so good. But then when we actually track it, it's But then when we actually track it, it's But then when we actually track it, it's like, oh, these extra calories sneak in like, oh, these extra calories sneak in like, oh, these extra calories sneak in and you have these higher days and then and you have these higher days and then and you have these higher days and then you have these lower days, but then when you have these lower days, but then when you have these lower days, but then when you look at the average over an entire you look at the average over an entire you look at the average over an entire 30 days, you were actually here when you 30 days, you were actually here when you 30 days, you were actually here when you thought you were like here. Volume was thought you were like here. Volume was thought you were like here. Volume was like that. Um, you know, you have your like that. Um, you know, you have your like that. Um, you know, you have your weeks where you're like, "Oh yeah, I'm weeks where you're like, "Oh yeah, I'm weeks where you're like, "Oh yeah, I'm feeling it." And you're strong and feeling it." And you're strong and feeling it." And you're strong and you're hitting it consistently. You you're hitting it consistently. You you're hitting it consistently. You don't miss and feel like weight's moving don't miss and feel like weight's moving don't miss and feel like weight's moving on the bar. Then you have other weeks on the bar. Then you have other weeks on the bar. Then you have other weeks where you're just like going through the where you're just like going through the where you're just like going through the motions. You don't really feel it. And motions. You don't really feel it. And motions. You don't really feel it. And then when I would pull back and I would then when I would pull back and I would then when I would pull back and I would look at 30 days, I'd go, "Oh, wow. I'm look at 30 days, I'd go, "Oh, wow. I'm look at 30 days, I'd go, "Oh, wow. I'm really not not only am I not really not not only am I not really not not only am I not progressively overloading when I thought progressively overloading when I thought progressively overloading when I thought I was uh when I looked at the 30 days, I I was uh when I looked at the 30 days, I I was uh when I looked at the 30 days, I actually ended up uh the last week I was actually ended up uh the last week I was actually ended up uh the last week I was doing less volume than I was doing the doing less volume than I was doing the doing less volume than I was doing the first week, you know." And so first week, you know." And so first week, you know." And so >> is that is that because you would >> is that is that because you would >> is that is that because you would overshoot adding the volume cuz you're overshoot adding the volume cuz you're overshoot adding the volume cuz you're guessing. So, so what would happen guessing. So, so what would happen guessing. So, so what would happen sometimes is I would, you know, really sometimes is I would, you know, really sometimes is I would, you know, really press the volume because I feel good, press the volume because I feel good, press the volume because I feel good, overtrain a little bit, then my my then overtrain a little bit, then my my then overtrain a little bit, then my my then my next time coming back around to that my next time coming back around to that my next time coming back around to that exercise, I'd have to scale back cuz I'm exercise, I'd have to scale back cuz I'm exercise, I'd have to scale back cuz I'm still sore. I'm still recovering and I still sore. I'm still recovering and I still sore. I'm still recovering and I overshot the last one. And so what I overshot the last one. And so what I overshot the last one. And so what I would what I what would end up happening would what I what would end up happening would what I what would end up happening is I like, oh my god, there's it's like is I like, oh my god, there's it's like is I like, oh my god, there's it's like this. Yeah. this. Yeah. this. Yeah. >> And then at the end of the 30 days, I'm >> And then at the end of the 30 days, I'm >> And then at the end of the 30 days, I'm lifting the same amount of volume as I lifting the same amount of volume as I lifting the same amount of volume as I was at the very beginning. And so I was was at the very beginning. And so I was was at the very beginning. And so I was like, "Wow, okay, I need to have a a way like, "Wow, okay, I need to have a a way like, "Wow, okay, I need to have a a way more methodical approach to how I scale more methodical approach to how I scale more methodical approach to how I scale the volume." And it's a lot of what we the volume." And it's a lot of what we the volume." And it's a lot of what we we communicate on this podcast, which we communicate on this podcast, which we communicate on this podcast, which and also where the the goal is to do as and also where the the goal is to do as and also where the the goal is to do as little as possible to elicit the most little as possible to elicit the most little as possible to elicit the most change. It's like I knew that as long as change. It's like I knew that as long as change. It's like I knew that as long as I was staying where I did last week and I was staying where I did last week and I was staying where I did last week and I just did a little bit more, you know, I just did a little bit more, you know, I just did a little bit more, you know, a 5 lb plate more or one more set, you a 5 lb plate more or one more set, you a 5 lb plate more or one more set, you know, that each week that I was know, that each week that I was know, that each week that I was progressively overloading the body. And progressively overloading the body. And progressively overloading the body. And that what that did was had this nice that what that did was had this nice that what that did was had this nice consistent progressive overload versus consistent progressive overload versus consistent progressive overload versus this peaks and valleys and then when you this peaks and valleys and then when you this peaks and valleys and then when you pulled back this like say I was doing pulled back this like say I was doing pulled back this like say I was doing the same [ __ ] 3 months later. You know the same [ __ ] 3 months later. You know the same [ __ ] 3 months later. You know who's really who really um figured this who's really who really um figured this who's really who really um figured this out first in the strength world were the out first in the strength world were the out first in the strength world were the Olympic lifters. Olympic lifters. Olympic lifters. >> They had to. >> They had to. >> They had to. >> They did. It was >> They did. It was >> They did. It was >> either works or it doesn't. That's what >> either works or it doesn't. That's what >> either works or it doesn't. That's what I love about it. I love about it. I love about it. >> Yeah. And I pointed to them before and >> Yeah. And I pointed to them before and >> Yeah. And I pointed to them before and it's just because it's the most scient it's just because it's the most scient it's just because it's the most scient from a scientific perspective. Uh from a scientific perspective. Uh from a scientific perspective. Uh strength training and it's only because strength training and it's only because strength training and it's only because countries compete against each other in countries compete against each other in countries compete against each other in the Olympics and during the cold war it the Olympics and during the cold war it the Olympics and during the cold war it was like this was a way to display our was like this was a way to display our was like this was a way to display our superiority. So you had the Soviet superiority. So you had the Soviet superiority. So you had the Soviet Union, you had the US, you had Europe, Union, you had the US, you had Europe, Union, you had the US, you had Europe, and it was like, we're going to put our and it was like, we're going to put our and it was like, we're going to put our best athletes out there, and if we have best athletes out there, and if we have best athletes out there, and if we have more medals, then that means, you know, more medals, then that means, you know, more medals, then that means, you know, communism is better or capitalism is communism is better or capitalism is communism is better or capitalism is better. And the Soviet Union, you know, better. And the Soviet Union, you know, better. And the Soviet Union, you know, here in the US, uh, we don't like here in the US, uh, we don't like here in the US, uh, we don't like federally fund the athletes like they federally fund the athletes like they federally fund the athletes like they the Soviet Union, they were like they the Soviet Union, they were like they the Soviet Union, they were like they put their best scientists on this. put their best scientists on this. put their best scientists on this. They're like, "No, we want the best They're like, "No, we want the best They're like, "No, we want the best athletes. We want to display to the athletes. We want to display to the athletes. We want to display to the world." and they literally studied world." and they literally studied world." and they literally studied strength training uh from an Olympic strength training uh from an Olympic strength training uh from an Olympic lifting perspective. And what you had in lifting perspective. And what you had in lifting perspective. And what you had in the early days, like in the 50s and 60s the early days, like in the 50s and 60s the early days, like in the 50s and 60s when you really started seeing them take when you really started seeing them take when you really started seeing them take off, off, off, >> the way that our lifters trained was >> the way that our lifters trained was >> the way that our lifters trained was they just kind of pushed it. It was like they just kind of pushed it. It was like they just kind of pushed it. It was like linear progression. They just kind of linear progression. They just kind of linear progression. They just kind of pushed it all the time. pushed it all the time. pushed it all the time. >> Yep. >> Yep. >> Yep. >> And it was like, can I do more? Let's do >> And it was like, can I do more? Let's do >> And it was like, can I do more? Let's do more. Oh, I need to do less cuz I'm more. Oh, I need to do less cuz I'm more. Oh, I need to do less cuz I'm tired. I'll do less. The Soviets were tired. I'll do less. The Soviets were tired. I'll do less. The Soviets were methodical methodical methodical >> and they really had this kind of like >> and they really had this kind of like >> and they really had this kind of like whether you felt good or not, here's whether you felt good or not, here's whether you felt good or not, here's what we're doing. and they ended up what we're doing. and they ended up what we're doing. and they ended up doing phenomenally well and it's because doing phenomenally well and it's because doing phenomenally well and it's because they calculated this all they weren't they calculated this all they weren't they calculated this all they weren't just going into it based off of feel just going into it based off of feel just going into it based off of feel which by the way based off of feel is which by the way based off of feel is which by the way based off of feel is okay okay okay >> but when you really want to take it to >> but when you really want to take it to >> but when you really want to take it to the next level what that's why you got the next level what that's why you got the next level what that's why you got so granular so granular so granular >> well this was my this was my inspiration >> well this was my this was my inspiration >> well this was my this was my inspiration s was exactly that was and I this is s was exactly that was and I this is s was exactly that was and I this is kind of what I focused on so because it kind of what I focused on so because it kind of what I focused on so because it can get really crazy if you try because can get really crazy if you try because can get really crazy if you try because then the next question that gets asked then the next question that gets asked then the next question that gets asked when people ask how I did this well how when people ask how I did this well how when people ask how I did this well how do you calculate buys and tries because do you calculate buys and tries because do you calculate buys and tries because you also that I actually just focused on you also that I actually just focused on you also that I actually just focused on the main lifts. the main lifts. the main lifts. >> Okay. >> Okay. >> Okay. >> And you need controls. >> And you need controls. >> And you need controls. >> Exactly. And I cuz I knew those were my >> Exactly. And I cuz I knew those were my >> Exactly. And I cuz I knew those were my biggest bang for my buck type of biggest bang for my buck type of biggest bang for my buck type of movements. They're the most taxing uh movements. They're the most taxing uh movements. They're the most taxing uh exercise for my movement. They're also exercise for my movement. They're also exercise for my movement. They're also where I was going to the the biggest where I was going to the the biggest where I was going to the the biggest levers I could move for strength and levers I could move for strength and levers I could move for strength and adding muscle to my body. adding muscle to my body. adding muscle to my body. >> And so I really was like overhead press, >> And so I really was like overhead press, >> And so I really was like overhead press, bench press, the the deadlift, bench press, the the deadlift, bench press, the the deadlift, squat, the row. So these big the big big squat, the row. So these big the big big squat, the row. So these big the big big movers. movers. movers. >> And and like a like a power lifter or an >> And and like a like a power lifter or an >> And and like a like a power lifter or an Olympic lifter would do. I would train Olympic lifter would do. I would train Olympic lifter would do. I would train at this kind of like moderate intensity at this kind of like moderate intensity at this kind of like moderate intensity for for most of the week and then I'd for for most of the week and then I'd for for most of the week and then I'd have my one day of that week where it's have my one day of that week where it's have my one day of that week where it's like this is where I'm going to I'm like this is where I'm going to I'm like this is where I'm going to I'm going to stretch that that exercise and going to stretch that that exercise and going to stretch that that exercise and I know what I did the last time I did it I know what I did the last time I did it I know what I did the last time I did it and so can I get another set or can I and so can I get another set or can I and so can I get another set or can I get another 10 lbs on the bar on that get another 10 lbs on the bar on that get another 10 lbs on the bar on that exercise and can I do that week over exercise and can I do that week over exercise and can I do that week over week leading up into a show. Have you week leading up into a show. Have you week leading up into a show. Have you been on a weight loss journey starving been on a weight loss journey starving been on a weight loss journey starving grinding on cardio and you're still not grinding on cardio and you're still not grinding on cardio and you're still not losing fat? The how to lose fat in three losing fat? The how to lose fat in three losing fat? The how to lose fat in three steps guide is completely free and it steps guide is completely free and it steps guide is completely free and it lays out the real blueprint. Strength lays out the real blueprint. Strength lays out the real blueprint. Strength training, metabolic support, and training, metabolic support, and training, metabolic support, and sustainable eating. Skip the misery. sustainable eating. Skip the misery. sustainable eating. Skip the misery. Download the free guide now and burn fat Download the free guide now and burn fat Download the free guide now and burn fat the right way. Right. So, so here's how the right way. Right. So, so here's how the right way. Right. So, so here's how you figure out volume. This is the you figure out volume. This is the you figure out volume. This is the formula. It's not perfect like Adam said formula. It's not perfect like Adam said formula. It's not perfect like Adam said because you have crossover volume. because you have crossover volume. because you have crossover volume. >> An overhead press is going to add some >> An overhead press is going to add some >> An overhead press is going to add some volume to the triceps. Uh a bench press volume to the triceps. Uh a bench press volume to the triceps. Uh a bench press is going to add volume to both the is going to add volume to both the is going to add volume to both the shoulders and the triceps even though shoulders and the triceps even though shoulders and the triceps even though it's a chest exercise. Um, it's also not it's a chest exercise. Um, it's also not it's a chest exercise. Um, it's also not perfect because when the reps get real perfect because when the reps get real perfect because when the reps get real high, it it kind of skews uh the volume high, it it kind of skews uh the volume high, it it kind of skews uh the volume in another direction. So, here's the in another direction. So, here's the in another direction. So, here's the formula. It's sets times reps formula. It's sets times reps formula. It's sets times reps >> times weight. So, generally speaking, >> times weight. So, generally speaking, >> times weight. So, generally speaking, this is the this is the volume formula. this is the this is the volume formula. this is the this is the volume formula. And so, and I the way you explained it And so, and I the way you explained it And so, and I the way you explained it to me the first time made so much sense. to me the first time made so much sense. to me the first time made so much sense. So, when I would increase volume, I So, when I would increase volume, I So, when I would increase volume, I would only look at sets. would only look at sets. would only look at sets. >> I didn't look at if I got stronger. It >> I didn't look at if I got stronger. It >> I didn't look at if I got stronger. It didn't count as a set. Yeah. didn't count as a set. Yeah. didn't count as a set. Yeah. >> It was all set and reps. I didn't count >> It was all set and reps. I didn't count >> It was all set and reps. I didn't count reps either. It was just sets. Yeah, reps either. It was just sets. Yeah, reps either. It was just sets. Yeah, >> but the reality is if I did three sets >> but the reality is if I did three sets >> but the reality is if I did three sets of bench press with 225 lbs last week, of bench press with 225 lbs last week, of bench press with 225 lbs last week, this week I did three sets of bench this week I did three sets of bench this week I did three sets of bench press with 230 lbs. My volume went up. press with 230 lbs. My volume went up. press with 230 lbs. My volume went up. >> Oh yeah. >> Oh yeah. >> Oh yeah. >> Adding another set is now adding too >> Adding another set is now adding too >> Adding another set is now adding too much volume. much volume. much volume. >> Yeah. No, I watch poundage. It was total >> Yeah. No, I watch poundage. It was total >> Yeah. No, I watch poundage. It was total poundage in that lift per week. poundage in that lift per week. poundage in that lift per week. >> That's the That's the formula. Sets >> That's the That's the formula. Sets >> That's the That's the formula. Sets times reps times. So if you add one rep times reps times. So if you add one rep times reps times. So if you add one rep to one set, so here's here's how you to one set, so here's here's how you to one set, so here's here's how you would apply this. If your volume goes up would apply this. If your volume goes up would apply this. If your volume goes up at all, you're good. So, if you add one at all, you're good. So, if you add one at all, you're good. So, if you add one rep, good. If I add, you know, one set, rep, good. If I add, you know, one set, rep, good. If I add, you know, one set, fine. If I added a little bit of weight, fine. If I added a little bit of weight, fine. If I added a little bit of weight, good. Yeah. good. Yeah. good. Yeah. >> That means your volume went up. And I I >> That means your volume went up. And I I >> That means your volume went up. And I I like this because I think the mistake like this because I think the mistake like this because I think the mistake people make people make people make >> with increasing volume is they go as >> with increasing volume is they go as >> with increasing volume is they go as much as they can tolerate, which much as they can tolerate, which much as they can tolerate, which typically licks looks like more sets, typically licks looks like more sets, typically licks looks like more sets, more weight, and more reps all more weight, and more reps all more weight, and more reps all >> which results in your following week >> which results in your following week >> which results in your following week naturally pulling back down. naturally pulling back down. naturally pulling back down. >> And then you average out. That is what I >> And then you average out. That is what I >> And then you average out. That is what I learned that I thought was that I was so learned that I thought was that I was so learned that I thought was that I was so like I I love when we have moments in we like I I love when we have moments in we like I I love when we have moments in we and we share these as much as we can on and we share these as much as we can on and we share these as much as we can on the podcast the podcast the podcast >> that were like paradigm shattering >> that were like paradigm shattering >> that were like paradigm shattering moments for each of us. This was a moments for each of us. This was a moments for each of us. This was a paradigm shattering moment for a guy who paradigm shattering moment for a guy who paradigm shattering moment for a guy who had already been lifting for 15 years. had already been lifting for 15 years. had already been lifting for 15 years. Thought he knew a lot about what he was Thought he knew a lot about what he was Thought he knew a lot about what he was doing. Decided I've never really tracked doing. Decided I've never really tracked doing. Decided I've never really tracked volume. Let's track this. Let's get to volume. Let's track this. Let's get to volume. Let's track this. Let's get to the poundage on it and go oh [ __ ] look the poundage on it and go oh [ __ ] look the poundage on it and go oh [ __ ] look what I'm doing. you know, this week I do what I'm doing. you know, this week I do what I'm doing. you know, this week I do 6,000 pounds of whatever, you know, and 6,000 pounds of whatever, you know, and 6,000 pounds of whatever, you know, and then next week I do four because I was then next week I do four because I was then next week I do four because I was taxed from that and then I go back up to taxed from that and then I go back up to taxed from that and then I go back up to six and then when I look at I'm six and then when I look at I'm six and then when I look at I'm averaging five the whole time. So what averaging five the whole time. So what averaging five the whole time. So what it started to look like was this more it started to look like was this more it started to look like was this more like what I actually would the goal I like what I actually would the goal I like what I actually would the goal I would give myself is I just didn't want would give myself is I just didn't want would give myself is I just didn't want to go backwards. So okay like and I to go backwards. So okay like and I to go backwards. So okay like and I didn't want to overdo it. So when I was didn't want to overdo it. So when I was didn't want to overdo it. So when I was starting a new routine starting a new routine starting a new routine >> so either progressing or staying the >> so either progressing or staying the >> so either progressing or staying the same. same. same. >> That's right. So just don't go >> That's right. So just don't go >> That's right. So just don't go backwards. like so can I just and and backwards. like so can I just and and backwards. like so can I just and and what would would allow me to progress is what would would allow me to progress is what would would allow me to progress is when those that time when I hit that when those that time when I hit that when those that time when I hit that lift and I felt good like oh I'm feeling lift and I felt good like oh I'm feeling lift and I felt good like oh I'm feeling good I'm going to and then it was just a good I'm going to and then it was just a good I'm going to and then it was just a little bit it wasn't like I'm going to little bit it wasn't like I'm going to little bit it wasn't like I'm going to do as much as I could tolerate it's like do as much as I could tolerate it's like do as much as I could tolerate it's like oh I'm feeling good today the day I'm oh I'm feeling good today the day I'm oh I'm feeling good today the day I'm going to add an you know extra whatever going to add an you know extra whatever going to add an you know extra whatever to my my deadlift today or today's the to my my deadlift today or today's the to my my deadlift today or today's the day I'm going to add that extra rep or day I'm going to add that extra rep or day I'm going to add that extra rep or set you know set you know set you know >> and I like that you you actually fixed a >> and I like that you you actually fixed a >> and I like that you you actually fixed a question that I had because uh because question that I had because uh because question that I had because uh because of the crossover volume and it gets of the crossover volume and it gets of the crossover volume and it gets really it could get really Crazy. You're really it could get really Crazy. You're really it could get really Crazy. You're counting the big lifts, which you counting the big lifts, which you counting the big lifts, which you typically do first on the workout typically do first on the workout typically do first on the workout anyway. anyway. anyway. >> Yeah, cuz you get you can get really >> Yeah, cuz you get you can get really >> Yeah, cuz you get you can get really >> Yeah. Cuz like do you count like Okay, >> Yeah. Cuz like do you count like Okay, >> Yeah. Cuz like do you count like Okay, here's the problem. here's the problem. here's the problem. >> Does three sets of pec deck is the same >> Does three sets of pec deck is the same >> Does three sets of pec deck is the same as three sets of a bench press? No. as three sets of a bench press? No. as three sets of a bench press? No. >> No. >> No. >> No. >> Or three sets of laterals the same as >> Or three sets of laterals the same as >> Or three sets of laterals the same as three sets of So, you can't really count three sets of So, you can't really count three sets of So, you can't really count even if the weight is different cuz even if the weight is different cuz even if the weight is different cuz people say, "Oh, yeah, we'll use less people say, "Oh, yeah, we'll use less people say, "Oh, yeah, we'll use less weight or whatever." Okay. Well, then weight or whatever." Okay. Well, then weight or whatever." Okay. Well, then what I do 10 sets of lateral raises is what I do 10 sets of lateral raises is what I do 10 sets of lateral raises is equal. And it gets really weird. equal. And it gets really weird. equal. And it gets really weird. >> I'll give you my my again my uh >> I'll give you my my again my uh >> I'll give you my my again my uh nutrition analogy. It's like tracking nutrition analogy. It's like tracking nutrition analogy. It's like tracking macros versus getting all the way into macros versus getting all the way into macros versus getting all the way into the minutiae of micronutrients. the minutiae of micronutrients. the minutiae of micronutrients. >> Yeah. >> Yeah. >> Yeah. >> It's like, well, yeah, there's obviously >> It's like, well, yeah, there's obviously >> It's like, well, yeah, there's obviously there's more to than just protein, there's more to than just protein, there's more to than just protein, carbs, and fats, but the protein, carbs, carbs, and fats, but the protein, carbs, carbs, and fats, but the protein, carbs, and fats is the if you get that really and fats is the if you get that really and fats is the if you get that really dialed in, you can really move the dialed in, you can really move the dialed in, you can really move the needle in the right direction as far as needle in the right direction as far as needle in the right direction as far as your health. your health. your health. >> So, track like four main lifts of the >> So, track like four main lifts of the >> So, track like four main lifts of the week, sets, types, reps. And to be and week, sets, types, reps. And to be and week, sets, types, reps. And to be and to be even more transparent with how I to be even more transparent with how I to be even more transparent with how I did it, um, and this is just my personal did it, um, and this is just my personal did it, um, and this is just my personal was I cared actually most about the was I cared actually most about the was I cared actually most about the thing that I was really trying to thing that I was really trying to thing that I was really trying to improve for the next show. So if I got a improve for the next show. So if I got a improve for the next show. So if I got a feed So if I was like feed So if I was like feed So if I was like >> great point. >> great point. >> great point. >> So if I was like >> So if I was like >> So if I was like >> cuz you try to bump volume on >> cuz you try to bump volume on >> cuz you try to bump volume on everything. everything. everything. >> That's right. So I'm not I'm not >> That's right. So I'm not I'm not >> That's right. So I'm not I'm not Exactly. So I I'm only really watching Exactly. So I I'm only really watching Exactly. So I I'm only really watching the main lifts but if I was like you the main lifts but if I was like you the main lifts but if I was like you know what I really need to bring my legs know what I really need to bring my legs know what I really need to bring my legs up this so this so I'm not also pushing up this so this so I'm not also pushing up this so this so I'm not also pushing chest like crazy shoulders crazy. I'm chest like crazy shoulders crazy. I'm chest like crazy shoulders crazy. I'm really just I'm I'm paying attention to really just I'm I'm paying attention to really just I'm I'm paying attention to the volume in those leg. I'm paying the volume in those leg. I'm paying the volume in those leg. I'm paying attention to all the volume and I don't attention to all the volume and I don't attention to all the volume and I don't want to go backwards on my other things, want to go backwards on my other things, want to go backwards on my other things, but I need to know that if I'm like if but I need to know that if I'm like if but I need to know that if I'm like if I'm ramping up the the leg volume that I'm ramping up the the leg volume that I'm ramping up the the leg volume that hey, I might take it easy on one of my hey, I might take it easy on one of my hey, I might take it easy on one of my strengths in one of my other other lifts strengths in one of my other other lifts strengths in one of my other other lifts or whatever or back scale back. or whatever or back scale back. or whatever or back scale back. >> And so I would so someone else is not >> And so I would so someone else is not >> And so I would so someone else is not training for a show. It would look like training for a show. It would look like training for a show. It would look like training blocks. It's like, okay, the training blocks. It's like, okay, the training blocks. It's like, okay, the next month or two my focus or emphasis next month or two my focus or emphasis next month or two my focus or emphasis is shoulders. So that's really where I'm is shoulders. So that's really where I'm is shoulders. So that's really where I'm going to put the energy on trying to going to put the energy on trying to going to put the energy on trying to scale the volume week over week. And so scale the volume week over week. And so scale the volume week over week. And so that's what it would it would look like. that's what it would it would look like. that's what it would it would look like. And then other shows it would be like, And then other shows it would be like, And then other shows it would be like, "Oh, this is bad. I'm going to bring up "Oh, this is bad. I'm going to bring up "Oh, this is bad. I'm going to bring up my back." my back." my back." >> What a great point because it's not just >> What a great point because it's not just >> What a great point because it's not just how much volume a body part can handle how much volume a body part can handle how much volume a body part can handle it. It's cumulative for the whole body. it. It's cumulative for the whole body. it. It's cumulative for the whole body. Like if I progress in my volume for Like if I progress in my volume for Like if I progress in my volume for squats, that's going to take away from squats, that's going to take away from squats, that's going to take away from my ability to recover from the rest of my ability to recover from the rest of my ability to recover from the rest of the body or at least contribute to it. the body or at least contribute to it. the body or at least contribute to it. So, if I try to progressively overload So, if I try to progressively overload So, if I try to progressively overload my bench press, my row, my squats, my my bench press, my row, my squats, my my bench press, my row, my squats, my overhead press every week, week over overhead press every week, week over overhead press every week, week over week, too much at once. So, you're going week, too much at once. So, you're going week, too much at once. So, you're going to I'm going to go backwards. to I'm going to go backwards. to I'm going to go backwards. >> You're going to watch me do this with >> You're going to watch me do this with >> You're going to watch me do this with Karen right now. So, one one of the Karen right now. So, one one of the Karen right now. So, one one of the first things I did was I I stripped her first things I did was I I stripped her first things I did was I I stripped her down to the very bare bones kind of down to the very bare bones kind of down to the very bare bones kind of lifts, which was like, you know, she's lifts, which was like, you know, she's lifts, which was like, you know, she's like, "Oh my god, you're taking all my like, "Oh my god, you're taking all my like, "Oh my god, you're taking all my volume and all my subway. You volume and all my subway. You volume and all my subway. You >> had to tear those away from me, >> had to tear those away from me, >> had to tear those away from me, >> right? I had to like tear it away from >> right? I had to like tear it away from >> right? I had to like tear it away from her." And she's constantly asking me, her." And she's constantly asking me, her." And she's constantly asking me, "Can I do more? Can I?" It's like, "No, "Can I do more? Can I?" It's like, "No, "Can I do more? Can I?" It's like, "No, this is where I want." Now, what I will this is where I want." Now, what I will this is where I want." Now, what I will do with her as we're in this bulk and I do with her as we're in this bulk and I do with her as we're in this bulk and I that I've stripped it down to just this that I've stripped it down to just this that I've stripped it down to just this kind of bare bones type of routine, I kind of bare bones type of routine, I kind of bare bones type of routine, I will look at her physique while we're will look at her physique while we're will look at her physique while we're building and go like, I want more of building and go like, I want more of building and go like, I want more of this on her. I want more shoulders or I this on her. I want more shoulders or I this on her. I want more shoulders or I want more glued hamstring, whatever it want more glued hamstring, whatever it want more glued hamstring, whatever it may be. And then that now becomes the may be. And then that now becomes the may be. And then that now becomes the thing I really pay attention to in her thing I really pay attention to in her thing I really pay attention to in her training. And and that will be where I training. And and that will be where I training. And and that will be where I push her volumewise. And I'll go, "All push her volumewise. And I'll go, "All push her volumewise. And I'll go, "All right, you want more? This is what I'll right, you want more? This is what I'll right, you want more? This is what I'll let you This is what you can do more of let you This is what you can do more of let you This is what you can do more of now." where I we're and and we're now." where I we're and and we're now." where I we're and and we're hitting she's hitting PRs every week hitting she's hitting PRs every week hitting she's hitting PRs every week right now. So, I don't have to really right now. So, I don't have to really right now. So, I don't have to really mess with anything, but eventually it'll mess with anything, but eventually it'll mess with anything, but eventually it'll get to a point where she'll adapt. We'll get to a point where she'll adapt. We'll get to a point where she'll adapt. We'll hit we kind of hit our calorie hit we kind of hit our calorie hit we kind of hit our calorie maintenance where I think we are and maintenance where I think we are and maintenance where I think we are and stuff like that. I don't know if you stuff like that. I don't know if you stuff like that. I don't know if you guys know we're I mean we we're at 2600 guys know we're I mean we we're at 2600 guys know we're I mean we we're at 2600 calories right now. calories right now. calories right now. >> So, we started 5600 calories more than >> So, we started 5600 calories more than >> So, we started 5600 calories more than >> Oh, yeah. We started this at 2,000 >> Oh, yeah. We started this at 2,000 >> Oh, yeah. We started this at 2,000 calories and a stretch for her to hit calories and a stretch for her to hit calories and a stretch for her to hit 2122. That's great. 2122. That's great. 2122. That's great. >> So, we're at 2600 calories right now and >> So, we're at 2600 calories right now and >> So, we're at 2600 calories right now and less volume in training. And I'm glad less volume in training. And I'm glad less volume in training. And I'm glad you said that because while you're you said that because while you're you said that because while you're scaling your volume up, you should not scaling your volume up, you should not scaling your volume up, you should not simultaneously be cutting your calories, simultaneously be cutting your calories, simultaneously be cutting your calories, >> right? >> right? >> right? >> That's a terrible time to progressively >> That's a terrible time to progressively >> That's a terrible time to progressively overload. So like like when Adam overload. So like like when Adam overload. So like like when Adam competed, this was happening in the competed, this was happening in the competed, this was happening in the offseason. You were not doing this offseason. You were not doing this offseason. You were not doing this pre-contest. pre-contest. pre-contest. >> No. See, okay. Now, the opposite happens >> No. See, okay. Now, the opposite happens >> No. See, okay. Now, the opposite happens when I, this was another thing that I when I, this was another thing that I when I, this was another thing that I thought was like a super hack for me or thought was like a super hack for me or thought was like a super hack for me or my competitive edge to my peers was I my competitive edge to my peers was I my competitive edge to my peers was I would watch these guys as they get would watch these guys as they get would watch these guys as they get closer to showtime start ramping up closer to showtime start ramping up closer to showtime start ramping up volume and intensity. They'd be sweating volume and intensity. They'd be sweating volume and intensity. They'd be sweating more in their workouts and pushing it more in their workouts and pushing it more in their workouts and pushing it really hard really hard really hard >> while their calories. >> while their calories. >> while their calories. >> Yeah. While they're in this cut like in >> Yeah. While they're in this cut like in >> Yeah. While they're in this cut like in their head like like their idea was their head like like their idea was their head like like their idea was like, I'm sharpening up and getting like, I'm sharpening up and getting like, I'm sharpening up and getting ready for show. And I'm like, you saw me ready for show. And I'm like, you saw me ready for show. And I'm like, you saw me back off. I was just like, "Okay, I just back off. I was just like, "Okay, I just back off. I was just like, "Okay, I just need to I need to to intensity would need to I need to to intensity would need to I need to to intensity would start to way scale back. I'm not pushing start to way scale back. I'm not pushing start to way scale back. I'm not pushing hard on the cardio. I'm walking." I'm hard on the cardio. I'm walking." I'm hard on the cardio. I'm walking." I'm like, because I know right now I'm like, because I know right now I'm like, because I know right now I'm trying to preserve all the muscle. I'm trying to preserve all the muscle. I'm trying to preserve all the muscle. I'm already sending this signal. I'm my already sending this signal. I'm my already sending this signal. I'm my body's not getting enough calories. So, body's not getting enough calories. So, body's not getting enough calories. So, I want it just to just conveniently I want it just to just conveniently I want it just to just conveniently utilize fat as its main energy source or utilize fat as its main energy source or utilize fat as its main energy source or one of the main energy sources because one of the main energy sources because one of the main energy sources because it's not getting a lot of glucose. The it's not getting a lot of glucose. The it's not getting a lot of glucose. The last thing I want to do is ramp intens a last thing I want to do is ramp intens a last thing I want to do is ramp intens a new level of intensity when I'm also new level of intensity when I'm also new level of intensity when I'm also cutting calories. my body's going to be cutting calories. my body's going to be cutting calories. my body's going to be like, "Yeah, not only are we not going like, "Yeah, not only are we not going like, "Yeah, not only are we not going to build muscle, we're going to need to to build muscle, we're going to need to to build muscle, we're going to need to use some of this shit." use some of this shit." use some of this shit." >> In other words, if you're going to >> In other words, if you're going to >> In other words, if you're going to tackle this uh do it in a calorie tackle this uh do it in a calorie tackle this uh do it in a calorie surplus, don't do it in a deficit surplus, don't do it in a deficit surplus, don't do it in a deficit because you're you're in you're because you're you're in you're because you're you're in you're simultaneously increasing the recovery simultaneously increasing the recovery simultaneously increasing the recovery adaptation demands on the body while adaptation demands on the body while adaptation demands on the body while simultaneously reducing the nutrient simultaneously reducing the nutrient simultaneously reducing the nutrient intake, which is a recipe for intake, which is a recipe for intake, which is a recipe for overtraining. It's a recipe for overtraining. It's a recipe for overtraining. It's a recipe for disaster. Totally. If you want to if you disaster. Totally. If you want to if you disaster. Totally. If you want to if you want to flatline and plateau or hurt want to flatline and plateau or hurt want to flatline and plateau or hurt yourself, yourself, yourself, >> then do that. But if you want to >> then do that. But if you want to >> then do that. But if you want to progressively overload, you also need to progressively overload, you also need to progressively overload, you also need to increase your calories. Otherwise, you increase your calories. Otherwise, you increase your calories. Otherwise, you got nothing to build off of. And got nothing to build off of. And got nothing to build off of. And >> what's the what's the method? Is it was >> what's the what's the method? Is it was >> what's the what's the method? Is it was it the Russians who did the the two and it the Russians who did the the two and it the Russians who did the the two and a half pound thing first? Who was who a half pound thing first? Who was who a half pound thing first? Who was who was you remember? was you remember? was you remember? >> Oh, the little added ink plates. >> Oh, the little added ink plates. >> Oh, the little added ink plates. >> They would do that. Yeah. >> They would do that. Yeah. >> They would do that. Yeah. >> And and that's just another example of >> And and that's just another example of >> And and that's just another example of like it just little magnet 2 and 12 lbs. like it just little magnet 2 and 12 lbs. like it just little magnet 2 and 12 lbs. Like everything else stays the same. Like everything else stays the same. Like everything else stays the same. Just 2 and 12 pound and increment. Just 2 and 12 pound and increment. Just 2 and 12 pound and increment. >> They would even add half a pound >> They would even add half a pound >> They would even add half a pound >> and how strong that you get over that >> and how strong that you get over that >> and how strong that you get over that time. And so you what I the biggest time. And so you what I the biggest time. And so you what I the biggest takeaway if you from this whole takeaway if you from this whole takeaway if you from this whole discussion that we've had right now discussion that we've had right now discussion that we've had right now hopefully that people get is that what hopefully that people get is that what hopefully that people get is that what we tend to do uh is when we feel good we we tend to do uh is when we feel good we we tend to do uh is when we feel good we overreach. overreach. overreach. >> Yeah. >> Yeah. >> Yeah. >> And then when we overreach we end up we >> And then when we overreach we end up we >> And then when we overreach we end up we our bodies tell us we have to scale back our bodies tell us we have to scale back our bodies tell us we have to scale back the next week. And many times people the next week. And many times people the next week. And many times people have this experience. Oh man I just had have this experience. Oh man I just had have this experience. Oh man I just had a a a >> that's a real discipline. >> that's a real discipline. >> that's a real discipline. >> Yeah. To not do that. It's hard to do >> Yeah. To not do that. It's hard to do >> Yeah. To not do that. It's hard to do that when you're like oh I'm feeling that when you're like oh I'm feeling that when you're like oh I'm feeling good. is just like, "Oh, I'm just going good. is just like, "Oh, I'm just going good. is just like, "Oh, I'm just going to do a little more of what I need to to do a little more of what I need to to do a little more of what I need to and then and then hang tight there and and then and then hang tight there and and then and then hang tight there and then see if I can keep building on that then see if I can keep building on that then see if I can keep building on that versus, man, I feel so good and just versus, man, I feel so good and just versus, man, I feel so good and just hammering it." When you feel good and hammering it." When you feel good and hammering it." When you feel good and then now I don't feel so good, I back then now I don't feel so good, I back then now I don't feel so good, I back off. And then when you look at when you off. And then when you look at when you off. And then when you look at when you back out 30 days, you stayed the same. back out 30 days, you stayed the same. back out 30 days, you stayed the same. Well, I I see like such a common issue a Well, I I see like such a common issue a Well, I I see like such a common issue a lot of strength athletes I used to work lot of strength athletes I used to work lot of strength athletes I used to work with and you you'd ride it up and you'd with and you you'd ride it up and you'd with and you you'd ride it up and you'd structure their volume and they would go structure their volume and they would go structure their volume and they would go deliberately by the numbers, not deliberately by the numbers, not deliberately by the numbers, not listening to their body, their fatigue, listening to their body, their fatigue, listening to their body, their fatigue, their, you know, overexerting and then their, you know, overexerting and then their, you know, overexerting and then the next week just staying there. the next week just staying there. the next week just staying there. They're always trying to progress every They're always trying to progress every They're always trying to progress every day, every week, every workout when in day, every week, every workout when in day, every week, every workout when in fact the right move a lot of times is to fact the right move a lot of times is to fact the right move a lot of times is to just stay there or scale back a little just stay there or scale back a little just stay there or scale back a little bit. bit. bit. >> That's right. So that was always my goal >> That's right. So that was always my goal >> That's right. So that was always my goal was always like don't go backwards was always like don't go backwards was always like don't go backwards because I realized I did these peaks and because I realized I did these peaks and because I realized I did these peaks and valleys. valleys. valleys. >> I go oh man instead of me really always >> I go oh man instead of me really always >> I go oh man instead of me really always thinking about oh I feel good pushing thinking about oh I feel good pushing thinking about oh I feel good pushing it. How about I just I I'm feeling good it. How about I just I I'm feeling good it. How about I just I I'm feeling good right now. Next week let's not go right now. Next week let's not go right now. Next week let's not go backwards. Yeah. backwards. Yeah. backwards. Yeah. >> And hey if I feel even better next week >> And hey if I feel even better next week >> And hey if I feel even better next week than I did this week maybe I'll add just than I did this week maybe I'll add just than I did this week maybe I'll add just a tiny bit or just stay the same. So it a tiny bit or just stay the same. So it a tiny bit or just stay the same. So it was like stay the same or just a little was like stay the same or just a little was like stay the same or just a little bit every single week versus this bit every single week versus this bit every single week versus this attitude of like oh I feel good. Let's attitude of like oh I feel good. Let's attitude of like oh I feel good. Let's go get it which we're all guilty of go get it which we're all guilty of go get it which we're all guilty of especially the in the competitive space. especially the in the competitive space. especially the in the competitive space. important to control your intensity important to control your intensity important to control your intensity because uh you want to maintain the same because uh you want to maintain the same because uh you want to maintain the same level of intensity. level of intensity. level of intensity. >> So if I do the same volume this week as >> So if I do the same volume this week as >> So if I do the same volume this week as I did last week, but this week I go to I did last week, but this week I go to I did last week, but this week I go to failure, uh it's actually different. failure, uh it's actually different. failure, uh it's actually different. >> It's a different, >> It's a different, >> It's a different, >> right? So set the intensity gauge. >> right? So set the intensity gauge. >> right? So set the intensity gauge. Usually it's two reps short of failure. Usually it's two reps short of failure. Usually it's two reps short of failure. Control that. So then sets, reps, and Control that. So then sets, reps, and Control that. So then sets, reps, and weight are are consistent. Otherwise, if weight are are consistent. Otherwise, if weight are are consistent. Otherwise, if the intensity goes up and down, then the intensity goes up and down, then the intensity goes up and down, then volume doesn't really make uh then it's volume doesn't really make uh then it's volume doesn't really make uh then it's hard to calculate the volume hard to calculate the volume hard to calculate the volume appropriately because well, my intensity appropriately because well, my intensity appropriately because well, my intensity change, right, change, right, change, right, >> with the whole thing. Keep the calories >> with the whole thing. Keep the calories >> with the whole thing. Keep the calories up. And then again, just so I just so up. And then again, just so I just so up. And then again, just so I just so people understand this people understand this people understand this >> with this formula essentially, I know >> with this formula essentially, I know >> with this formula essentially, I know it's not perfect. So, before I get the it's not perfect. So, before I get the it's not perfect. So, before I get the science nerds on here, well, this science nerds on here, well, this science nerds on here, well, this listen, it's not I know it's not perfect listen, it's not I know it's not perfect listen, it's not I know it's not perfect perfect, but it's as it's it's as close perfect, but it's as it's it's as close perfect, but it's as it's it's as close as something is you can use and as something is you can use and as something is you can use and calculate to track and follow as you can calculate to track and follow as you can calculate to track and follow as you can get when it comes to strength training. get when it comes to strength training. get when it comes to strength training. Okay. So, as long as you keep the Okay. So, as long as you keep the Okay. So, as long as you keep the exercises the same, the intensity the exercises the same, the intensity the exercises the same, the intensity the same, bump your calorie intake, sets same, bump your calorie intake, sets same, bump your calorie intake, sets times reps times weight is a nice metric times reps times weight is a nice metric times reps times weight is a nice metric to follow. So long as you stay within to follow. So long as you stay within to follow. So long as you stay within the rep ranges that are considered the rep ranges that are considered the rep ranges that are considered muscle building. Once they get too high, muscle building. Once they get too high, muscle building. Once they get too high, it's crazy. Like one set of 100 reps of it's crazy. Like one set of 100 reps of it's crazy. Like one set of 100 reps of a bench press uh could look really weird a bench press uh could look really weird a bench press uh could look really weird on a on a volume uh calculation. But on a on a volume uh calculation. But on a on a volume uh calculation. But nonetheless, just to give you guys an nonetheless, just to give you guys an nonetheless, just to give you guys an illustration, if you did bench press, illustration, if you did bench press, illustration, if you did bench press, five sets, six reps at a certain five sets, six reps at a certain five sets, six reps at a certain intensity versus three sets at 10 reps intensity versus three sets at 10 reps intensity versus three sets at 10 reps at the same intensity, you have the same at the same intensity, you have the same at the same intensity, you have the same volume or similar volume. The weight may volume or similar volume. The weight may volume or similar volume. The weight may actually make a difference. You got to actually make a difference. You got to actually make a difference. You got to calculate it out. It's not just adding calculate it out. It's not just adding calculate it out. It's not just adding sets. But I love this because uh just sets. But I love this because uh just sets. But I love this because uh just like you said, Adam, people uh they like you said, Adam, people uh they like you said, Adam, people uh they don't realize they're constantly going don't realize they're constantly going don't realize they're constantly going forward and backward, forward and back, forward and backward, forward and back, forward and backward, forward and back, going forward and back, and then they going forward and back, and then they going forward and back, and then they don't realize why they're not don't realize why they're not don't realize why they're not progressing. progressing. progressing. >> And it's because training is a formula. >> And it's because training is a formula. >> And it's because training is a formula. Uh it's it's it's scientific. Uh it's it's it's scientific. Uh it's it's it's scientific. >> I I mean, I love I love when I forget >> I I mean, I love I love when I forget >> I I mean, I love I love when I forget who I can credit to who I heard who I can credit to who I heard who I can credit to who I heard communicate this for. There's there's a communicate this for. There's there's a communicate this for. There's there's a difference between exercise and difference between exercise and difference between exercise and training. Exercise is going into the gym training. Exercise is going into the gym training. Exercise is going into the gym and just doing a bunch of movements that and just doing a bunch of movements that and just doing a bunch of movements that are good for your body and stuff like are good for your body and stuff like are good for your body and stuff like that. Training is you have a goal in that. Training is you have a goal in that. Training is you have a goal in mind that you're you are going after and mind that you're you are going after and mind that you're you are going after and you are methodically you are methodically you are methodically >> training towards that. Meaning I am I >> training towards that. Meaning I am I >> training towards that. Meaning I am I everything I do in here is with the everything I do in here is with the everything I do in here is with the intent of I'm trying to build more intent of I'm trying to build more intent of I'm trying to build more muscle or build more strength or change muscle or build more strength or change muscle or build more strength or change my physique. And if we're training then my physique. And if we're training then my physique. And if we're training then this is such a valuable tool to at least this is such a valuable tool to at least this is such a valuable tool to at least peer into. Maybe you don't become some peer into. Maybe you don't become some peer into. Maybe you don't become some like yeah I don't I don't track volume like yeah I don't I don't track volume like yeah I don't I don't track volume all the time just like I don't track all the time just like I don't track all the time just like I don't track macros all the time but there I ag I macros all the time but there I ag I macros all the time but there I ag I think there's tremendous value of having think there's tremendous value of having think there's tremendous value of having done that so you can at least see your done that so you can at least see your done that so you can at least see your tendencies and go like oh wow I am watch tendencies and go like oh wow I am watch tendencies and go like oh wow I am watch the trends yeah I am somebody who does I the trends yeah I am somebody who does I the trends yeah I am somebody who does I didn't realize it cuz I and cuz what it didn't realize it cuz I and cuz what it didn't realize it cuz I and cuz what it just like the macro track tracking I just like the macro track tracking I just like the macro track tracking I mean we know all the studies that show mean we know all the studies that show mean we know all the studies that show just by becoming aware of it people just by becoming aware of it people just by becoming aware of it people automatically start to lose weight some automatically start to lose weight some automatically start to lose weight some just because they're and I feel like the just because they're and I feel like the just because they're and I feel like the same thing happens with the the tracking same thing happens with the the tracking same thing happens with the the tracking volume is you all of a sudden become volume is you all of a sudden become volume is you all of a sudden become aware of like oh in my head I haven't aware of like oh in my head I haven't aware of like oh in my head I haven't missed a day in the gym and so I should missed a day in the gym and so I should missed a day in the gym and so I should be perfect and progressing but then when be perfect and progressing but then when be perfect and progressing but then when I look at what I've been doing it's just I look at what I've been doing it's just I look at what I've been doing it's just like oh I've been overtraining then like oh I've been overtraining then like oh I've been overtraining then undertraining overtraining undertraining undertraining overtraining undertraining undertraining overtraining undertraining and then what it ends up looking is the and then what it ends up looking is the and then what it ends up looking is the same and it's like oh no wonder I'm not same and it's like oh no wonder I'm not same and it's like oh no wonder I'm not I'm not you know changing I'm not you know changing I'm not you know changing >> all I want to talk about supplements >> all I want to talk about supplements >> all I want to talk about supplements here for a second because uh you know I here for a second because uh you know I here for a second because uh you know I was talking to Doug earlier and he's was talking to Doug earlier and he's was talking to Doug earlier and he's been using fish row uh from Paleo Valley been using fish row uh from Paleo Valley been using fish row uh from Paleo Valley instead of fish oil. instead of fish oil. instead of fish oil. >> What's the difference? Fish rows are >> What's the difference? Fish rows are >> What's the difference? Fish rows are fish eggs. And so fish oil is literally fish eggs. And so fish oil is literally fish eggs. And so fish oil is literally they take the oil from fish, extract it, they take the oil from fish, extract it, they take the oil from fish, extract it, and it's just that fish row. The eggs and it's just that fish row. The eggs and it's just that fish row. The eggs are very high and omega-3 fatty acids, are very high and omega-3 fatty acids, are very high and omega-3 fatty acids, very high in DHA, which is a fatty acid very high in DHA, which is a fatty acid very high in DHA, which is a fatty acid that's good for the brain, but it also that's good for the brain, but it also that's good for the brain, but it also is full of nutrients. It's a complete is full of nutrients. It's a complete is full of nutrients. It's a complete food. So, we're not just taking the oil, food. So, we're not just taking the oil, food. So, we're not just taking the oil, we're actually taking a complete food. we're actually taking a complete food. we're actually taking a complete food. So, it's a it's a food supplement. So, So, it's a it's a food supplement. So, So, it's a it's a food supplement. So, what what they have is a freeze-dried what what they have is a freeze-dried what what they have is a freeze-dried fish row in capsule form. So rather than fish row in capsule form. So rather than fish row in capsule form. So rather than taking the oil out and extracting it, taking the oil out and extracting it, taking the oil out and extracting it, it's like here's a complete. it's like here's a complete. it's like here's a complete. >> So I imagine it has it has more benefits >> So I imagine it has it has more benefits >> So I imagine it has it has more benefits because it has more things, but then I because it has more things, but then I because it has more things, but then I because it's not being extracted, it's a because it's not being extracted, it's a because it's not being extracted, it's a smaller concentration of vitamin D. smaller concentration of vitamin D. smaller concentration of vitamin D. >> That's right. Or no, no, I mean omega. >> That's right. Or no, no, I mean omega. >> That's right. Or no, no, I mean omega. So it's a good it's a good thing to So it's a good it's a good thing to So it's a good it's a good thing to combine, but um you know this is people combine, but um you know this is people combine, but um you know this is people have really rediscovered the value of have really rediscovered the value of have really rediscovered the value of eating uh organ meats and and um foods eating uh organ meats and and um foods eating uh organ meats and and um foods that are very nutrientdense. that are very nutrientdense. that are very nutrientdense. Fish row is up there. My wife would eat Fish row is up there. My wife would eat Fish row is up there. My wife would eat a teaspoon of fish row a teaspoon of fish row a teaspoon of fish row almost daily when she was pregnant almost daily when she was pregnant almost daily when she was pregnant because she and now she did it the because she and now she did it the because she and now she did it the gangster way. She would eat gangster way. She would eat gangster way. She would eat >> the fish row, >> the fish row, >> the fish row, >> but because of the brain health benefits >> but because of the brain health benefits >> but because of the brain health benefits and and the how with the developing with and and the how with the developing with and and the how with the developing with the developing baby. the developing baby. the developing baby. >> It's so interesting. >> It's so interesting. >> It's so interesting. >> But it's cool because again like you >> But it's cool because again like you >> But it's cool because again like you could you could take B vitamins or you could you could take B vitamins or you could you could take B vitamins or you could eat um you know freeze-dried uh could eat um you know freeze-dried uh could eat um you know freeze-dried uh liver or iron or freeze-dried liver or liver or iron or freeze-dried liver or liver or iron or freeze-dried liver or organ meats. You know, you could take organ meats. You know, you could take organ meats. You know, you could take CoQ10 or you could take or you could eat CoQ10 or you could take or you could eat CoQ10 or you could take or you could eat heart heart heart >> for example. And there's a lot of >> for example. And there's a lot of >> for example. And there's a lot of arguments for the whole food sources. arguments for the whole food sources. arguments for the whole food sources. >> So does Paleo is it done like the way >> So does Paleo is it done like the way >> So does Paleo is it done like the way like you see it on sushi or is it like like you see it on sushi or is it like like you see it on sushi or is it like in a pill form? in a pill form? in a pill form? >> It's in a pill form. >> It's in a pill form. >> It's in a pill form. >> Oh freeze-dried capsule. Yes. >> Oh freeze-dried capsule. Yes. >> Oh freeze-dried capsule. Yes. >> Oh, okay. >> Oh, okay. >> Oh, okay. >> Yeah. >> Yeah. >> Yeah. >> Okay. >> Okay. >> Okay. >> So you get the anti-inflammatory >> So you get the anti-inflammatory >> So you get the anti-inflammatory benefits. You get some of the nutrients benefits. You get some of the nutrients benefits. You get some of the nutrients uh that you'll find in fish row that are uh that you'll find in fish row that are uh that you'll find in fish row that are good for you. It's good for heart good for you. It's good for heart good for you. It's good for heart health, but es especially brain health. health, but es especially brain health. health, but es especially brain health. It's especially good for brain health. It's especially good for brain health. It's especially good for brain health. So it's a really good Yeah. supplement. So it's a really good Yeah. supplement. So it's a really good Yeah. supplement. >> Are you on that? >> Are you on that? >> Are you on that? >> I am. >> I am. >> I am. >> Oh, you're good. Doug takes a lot of >> Oh, you're good. Doug takes a lot of >> Oh, you're good. Doug takes a lot of supplements. supplements. supplements. >> I do. I'm probably number two. >> I do. I'm probably number two. >> I do. I'm probably number two. >> Oh, you for sure. >> Oh, you for sure. >> Oh, you for sure. >> Nobody beats S, but you for sure are a >> Nobody beats S, but you for sure are a >> Nobody beats S, but you for sure are a close second. Hey, I'm I'm working on close second. Hey, I'm I'm working on close second. Hey, I'm I'm working on it, right? it, right? it, right? >> You are, dude. Hey, I'm on You're third >> You are, dude. Hey, I'm on You're third >> You are, dude. Hey, I'm on You're third right now. right now. right now. >> I'm uh This is How many days? I'm Do you >> I'm uh This is How many days? I'm Do you >> I'm uh This is How many days? I'm Do you remember when uh all that that BS that remember when uh all that that BS that remember when uh all that that BS that it's been like three months? it's been like three months? it's been like three months? >> Three months, dude. >> Three months, dude. >> Three months, dude. >> Yeah, I think three months. Well, 3 >> Yeah, I think three months. Well, 3 >> Yeah, I think three months. Well, 3 months I kicum. Two months of training months I kicum. Two months of training months I kicum. Two months of training consistently because it was a month. I consistently because it was a month. I consistently because it was a month. I could there's I didn't do [ __ ] for a could there's I didn't do [ __ ] for a could there's I didn't do [ __ ] for a month. I didn't do anything for a month. month. I didn't do anything for a month. month. I didn't do anything for a month. But then, yeah, it's been I've I've now But then, yeah, it's been I've I've now But then, yeah, it's been I've I've now passed uh two two months. Monday, I'll passed uh two two months. Monday, I'll passed uh two two months. Monday, I'll go get my DEXA scan. Super interested to go get my DEXA scan. Super interested to go get my DEXA scan. Super interested to see. see. see. >> This is like your starting. >> This is like your starting. >> This is like your starting. >> It's not really starting cuz you >> It's not really starting cuz you >> It's not really starting cuz you >> Yeah. No, of course. But what what'll be >> Yeah. No, of course. But what what'll be >> Yeah. No, of course. But what what'll be most interesting to me and I think I I most interesting to me and I think I I most interesting to me and I think I I don't know if I shared this on the don't know if I shared this on the don't know if I shared this on the podcast or not. I know I shared with you podcast or not. I know I shared with you podcast or not. I know I shared with you um uh last time I talked about this was um uh last time I talked about this was um uh last time I talked about this was um the I have all the Texas scans from um the I have all the Texas scans from um the I have all the Texas scans from the the LA the when I did the the the LA the when I did the the the LA the when I did the transformation thing transformation thing transformation thing >> and I'm coming from a different place. I >> and I'm coming from a different place. I >> and I'm coming from a different place. I always like this. I don't know if this always like this. I don't know if this always like this. I don't know if this is the this is the dork in me when it is the this is the dork in me when it is the this is the dork in me when it comes to the the science stuff and just comes to the the science stuff and just comes to the the science stuff and just interested. It uh I've done so many of interested. It uh I've done so many of interested. It uh I've done so many of these. I don't know how if you guys have these. I don't know how if you guys have these. I don't know how if you guys have done as many as I have. I've I've done done as many as I have. I've I've done done as many as I have. I've I've done like probably like probably like probably >> well over a hundred. So >> well over a hundred. So >> well over a hundred. So >> I've never done one DEXA scan. >> I've never done one DEXA scan. >> I've never done one DEXA scan. >> Oh, okay. Okay. Well, I mean, Dexa body >> Oh, okay. Okay. Well, I mean, Dexa body >> Oh, okay. Okay. Well, I mean, Dexa body fat testing in general, like like I've fat testing in general, like like I've fat testing in general, like like I've done hundred hundreds of these, and I I done hundred hundreds of these, and I I done hundred hundreds of these, and I I have seen my body fat percentage at at a have seen my body fat percentage at at a have seen my body fat percentage at at a different weight from as everything from different weight from as everything from different weight from as everything from 185 all the way to 240 lbs. And I can 185 all the way to 240 lbs. And I can 185 all the way to 240 lbs. And I can tell you that I have a Dexus can or a tell you that I have a Dexus can or a tell you that I have a Dexus can or a body fat test of a awesome body fat body fat test of a awesome body fat body fat test of a awesome body fat percentage and a terrible body fat percentage and a terrible body fat percentage and a terrible body fat percentage at almost every single one of percentage at almost every single one of percentage at almost every single one of those weights, which I find that really those weights, which I find that really those weights, which I find that really I think I think I think >> like a lean 185 versus a fat 185. >> like a lean 185 versus a fat 185. >> like a lean 185 versus a fat 185. >> Yeah. Yeah. Which I think is super >> Yeah. Yeah. Which I think is super >> Yeah. Yeah. Which I think is super fascinating to think that that with with fascinating to think that that with with fascinating to think that that with with your own human body. Like this is your own human body. Like this is your own human body. Like this is obviously my journey, but for everyone obviously my journey, but for everyone obviously my journey, but for everyone listening, it's like 185 pounds to 240 listening, it's like 185 pounds to 240 listening, it's like 185 pounds to 240 is a huge difference in amount of weight is a huge difference in amount of weight is a huge difference in amount of weight on somebody's body. And yet I've got on somebody's body. And yet I've got on somebody's body. And yet I've got examples at like five pound increments examples at like five pound increments examples at like five pound increments all the way up of an awesome inshaped all the way up of an awesome inshaped all the way up of an awesome inshaped version of me and a terrible in shape version of me and a terrible in shape version of me and a terrible in shape version of me on all of those. So it's version of me on all of those. So it's version of me on all of those. So it's always interesting to me. always interesting to me. always interesting to me. >> You've probably done the least amount of >> You've probably done the least amount of >> You've probably done the least amount of body fat test and stuff, right, Justin? body fat test and stuff, right, Justin? body fat test and stuff, right, Justin? >> I mean, I've done a a fair share, but >> I mean, I've done a a fair share, but >> I mean, I've done a a fair share, but mainly like when whenever I we've mainly like when whenever I we've mainly like when whenever I we've scheduled it for clients and stuff, I'll scheduled it for clients and stuff, I'll scheduled it for clients and stuff, I'll throw it in there. But yeah, I probably throw it in there. But yeah, I probably throw it in there. But yeah, I probably Yeah, I could probably do like 10 maybe Yeah, I could probably do like 10 maybe Yeah, I could probably do like 10 maybe 12. 12. 12. >> You've done then? >> You've done then? >> You've done then? >> Not Dexas. I've Yeah, underwater. >> Not Dexas. I've Yeah, underwater. >> Not Dexas. I've Yeah, underwater. >> I've only done underwater. to have the >> I've only done underwater. to have the >> I've only done underwater. to have the under and the reason why he probably has under and the reason why he probably has under and the reason why he probably has a lie is I used to have the underwater a lie is I used to have the underwater a lie is I used to have the underwater come to our gym and so all of my come to our gym and so all of my come to our gym and so all of my training training training >> I used to do it yeah with my clients >> I used to do it yeah with my clients >> I used to do it yeah with my clients >> dude the first time I did underwater >> dude the first time I did underwater >> dude the first time I did underwater weighing it's actually not it's not weighing it's actually not it's not weighing it's actually not it's not comfortable like you got to get under comfortable like you got to get under comfortable like you got to get under water you got to brea every bit of air water you got to brea every bit of air water you got to brea every bit of air under the water which doesn't not very under the water which doesn't not very under the water which doesn't not very >> and I used to think I'd like get a >> and I used to think I'd like get a >> and I used to think I'd like get a better result by like almost to the better result by like almost to the better result by like almost to the point where I was like almost throwing point where I was like almost throwing point where I was like almost throwing up in water I I remember when I asked up in water I I remember when I asked up in water I I remember when I asked him one time because I thought that was him one time because I thought that was him one time because I thought that was so important like oh man that's why I so important like oh man that's why I so important like oh man that's why I didn't the air bubbles. I'm like, "Hey, didn't the air bubbles. I'm like, "Hey, didn't the air bubbles. I'm like, "Hey, what's the difference if I don't let any what's the difference if I don't let any what's the difference if I don't let any out?" And he's like, "Not even a out?" And he's like, "Not even a out?" And he's like, "Not even a quarter% of body." He's like, "Oh." Like quarter% of body." He's like, "Oh." Like quarter% of body." He's like, "Oh." Like this whole time. Yeah. Yeah. Like 3%. this whole time. Yeah. Yeah. Like 3%. this whole time. Yeah. Yeah. Like 3%. That's why I didn't get the air out. But That's why I didn't get the air out. But That's why I didn't get the air out. But that was the big reveal of like that was the big reveal of like that was the big reveal of like especially the cardio versus like especially the cardio versus like especially the cardio versus like lifting weights approach to like losing lifting weights approach to like losing lifting weights approach to like losing body fat. For me, it was the most body fat. For me, it was the most body fat. For me, it was the most revealing was like going through the revealing was like going through the revealing was like going through the competitions and stuff we used to do and competitions and stuff we used to do and competitions and stuff we used to do and it was like like substantially different it was like like substantially different it was like like substantially different when you're like more cardiobased and when you're like more cardiobased and when you're like more cardiobased and you're like, you're like, you're like, >> "Yeah. your your body fat was >> "Yeah. your your body fat was >> "Yeah. your your body fat was >> such a valuable tool uh to use DEXA or >> such a valuable tool uh to use DEXA or >> such a valuable tool uh to use DEXA or your or your hydrostatic way to get body your or your hydrostatic way to get body your or your hydrostatic way to get body fat testing and not because what the fat testing and not because what the fat testing and not because what the number says and this is again like what number says and this is again like what number says and this is again like what I get so excited about going into this I get so excited about going into this I get so excited about going into this even though I've done it a 100 plus even though I've done it a 100 plus even though I've done it a 100 plus times is I'm so interested to just what times is I'm so interested to just what times is I'm so interested to just what it tells me because I've done it enough it tells me because I've done it enough it tells me because I've done it enough times to go like oh this is what I'm times to go like oh this is what I'm times to go like oh this is what I'm what I'm going to do from here like what I'm going to do from here like what I'm going to do from here like >> example like what do I mean by that >> example like what do I mean by that >> example like what do I mean by that Well, I'm going to come into this thing Well, I'm going to come into this thing Well, I'm going to come into this thing probably in the high 228 range, like probably in the high 228 range, like probably in the high 228 range, like weight, which is a high weight for me. weight, which is a high weight for me. weight, which is a high weight for me. Now, Now, Now, >> if and I I know what uh a lot of lean >> if and I I know what uh a lot of lean >> if and I I know what uh a lot of lean body mass looks like on me when I'm over body mass looks like on me when I'm over body mass looks like on me when I'm over 203 lbs of lean body mass. That's a lot 203 lbs of lean body mass. That's a lot 203 lbs of lean body mass. That's a lot of lean body mass. That's really good. of lean body mass. That's really good. of lean body mass. That's really good. Right. Right. Right. >> Um low anything below 190 would be low >> Um low anything below 190 would be low >> Um low anything below 190 would be low for me. And so if I come in there and for me. And so if I come in there and for me. And so if I come in there and I'm at I don't really care about what I'm at I don't really care about what I'm at I don't really care about what the exact percentage is, but if I've the exact percentage is, but if I've the exact percentage is, but if I've only got 180 pounds of lean body mass on only got 180 pounds of lean body mass on only got 180 pounds of lean body mass on me and then I'm carrying a lot of body me and then I'm carrying a lot of body me and then I'm carrying a lot of body fat, I'll still stay on the gain train fat, I'll still stay on the gain train fat, I'll still stay on the gain train of building muscle. of building muscle. of building muscle. >> Yeah, dude. You want that metabolic >> Yeah, dude. You want that metabolic >> Yeah, dude. You want that metabolic powerhouse. powerhouse. powerhouse. >> Exactly. But if I get on there and I'm >> Exactly. But if I get on there and I'm >> Exactly. But if I get on there and I'm like, "Oh, wow. I've built back up over like, "Oh, wow. I've built back up over like, "Oh, wow. I've built back up over 200 lb of muscle. I'm in a good place to 200 lb of muscle. I'm in a good place to 200 lb of muscle. I'm in a good place to lean back out." And so I don't really lean back out." And so I don't really lean back out." And so I don't really care if it says 16% 18% 13%. care if it says 16% 18% 13%. care if it says 16% 18% 13%. >> What do you guess your body fat's going >> What do you guess your body fat's going >> What do you guess your body fat's going to be when you test it? mid- teens, low to be when you test it? mid- teens, low to be when you test it? mid- teens, low teens, teens, teens, >> 15 to 16. 15. Yeah, 15 to 16. Um, yeah, >> 15 to 16. 15. Yeah, 15 to 16. Um, yeah, >> 15 to 16. 15. Yeah, 15 to 16. Um, yeah, that's my guess. But, I mean, I'm that's my guess. But, I mean, I'm that's my guess. But, I mean, I'm normally pretty close, I'd say. Yeah, I normally pretty close, I'd say. Yeah, I normally pretty close, I'd say. Yeah, I I'd say pro uh I'll be really happy with I'd say pro uh I'll be really happy with I'd say pro uh I'll be really happy with 15. I'm probably around 16 something. 15. I'm probably around 16 something. 15. I'm probably around 16 something. Uh, I could be as high as 169, maybe. I Uh, I could be as high as 169, maybe. I Uh, I could be as high as 169, maybe. I don't know. Like, uh, don't know. Like, uh, don't know. Like, uh, >> and that'll it will tell on just how how >> and that'll it will tell on just how how >> and that'll it will tell on just how how much muscle I've built. That will much muscle I've built. That will much muscle I've built. That will dictate how much, of course. Yeah. dictate how much, of course. Yeah. dictate how much, of course. Yeah. Because I I I know I've put some muscle Because I I I know I've put some muscle Because I I I know I've put some muscle back on. I feel good. I'm not very back on. I feel good. I'm not very back on. I feel good. I'm not very strong in the gym right now. That makes strong in the gym right now. That makes strong in the gym right now. That makes me a little nervous. Um, so we'll see. me a little nervous. Um, so we'll see. me a little nervous. Um, so we'll see. >> You're careful though, too, at the way >> You're careful though, too, at the way >> You're careful though, too, at the way you've had a couple injuries. you've had a couple injuries. you've had a couple injuries. >> I know. That's I'm I'm super careful >> I know. That's I'm I'm super careful >> I know. That's I'm I'm super careful right now. I'm not I'm not I I want It's right now. I'm not I'm not I I want It's right now. I'm not I'm not I I want It's I'm in a I'm in an interesting place I'm in a I'm in an interesting place I'm in a I'm in an interesting place right now. Part of why I want to cut and right now. Part of why I want to cut and right now. Part of why I want to cut and go the other direction is so I can get go the other direction is so I can get go the other direction is so I can get away from focusing on getting because I away from focusing on getting because I away from focusing on getting because I I'm I'm I've been at the same kind of I'm I'm I've been at the same kind of I'm I'm I've been at the same kind of weights and I really like yesterday I weights and I really like yesterday I weights and I really like yesterday I was dumbbell pressing again and like the was dumbbell pressing again and like the was dumbbell pressing again and like the 80s are just like flying around but I'm 80s are just like flying around but I'm 80s are just like flying around but I'm so scared to go 90 100 120s and move so scared to go 90 100 120s and move so scared to go 90 100 120s and move back to that kind of weight and so I'm back to that kind of weight and so I'm back to that kind of weight and so I'm just like high reps slowing it down all just like high reps slowing it down all just like high reps slowing it down all the things we talk about because of the the things we talk about because of the the things we talk about because of the pec tear. Yeah, I've been really trying pec tear. Yeah, I've been really trying pec tear. Yeah, I've been really trying to wrap my mind around uh and just to wrap my mind around uh and just to wrap my mind around uh and just really get my head space around changing really get my head space around changing really get my head space around changing my training to what I told you guys my training to what I told you guys my training to what I told you guys where I go alternate strength training where I go alternate strength training where I go alternate strength training one week, one week cardio slash kind of one week, one week cardio slash kind of one week, one week cardio slash kind of functional. functional. functional. >> And so I'm really just trying to get my >> And so I'm really just trying to get my >> And so I'm really just trying to get my head in the right place because if it's head in the right place because if it's head in the right place because if it's not in the right place, I know what's not in the right place, I know what's not in the right place, I know what's going to happen is I'll very quickly going to happen is I'll very quickly going to happen is I'll very quickly back out or turn it into, back out or turn it into, back out or turn it into, >> you know, more strength training. Uh so >> you know, more strength training. Uh so >> you know, more strength training. Uh so >> so have you officially started this or >> so have you officially started this or >> so have you officially started this or >> No. So I'm going to start in like a week >> No. So I'm going to start in like a week >> No. So I'm going to start in like a week or two. Okay. or two. Okay. or two. Okay. >> And what it's going to start with, I'm >> And what it's going to start with, I'm >> And what it's going to start with, I'm going to start real slow. So, it'll be going to start real slow. So, it'll be going to start real slow. So, it'll be like how I normally work out one week. like how I normally work out one week. like how I normally work out one week. >> Then the next week, it'll be just boring >> Then the next week, it'll be just boring >> Then the next week, it'll be just boring cardio. Just get on, listen to a book or cardio. Just get on, listen to a book or cardio. Just get on, listen to a book or a podcast or something like that and a podcast or something like that and a podcast or something like that and just get my stamina up a little bit. And just get my stamina up a little bit. And just get my stamina up a little bit. And then what I'll And then Fridays, I'm then what I'll And then Fridays, I'm then what I'll And then Fridays, I'm going to do unconventional stuff because going to do unconventional stuff because going to do unconventional stuff because I still film with Dylan on Fridays. And I still film with Dylan on Fridays. And I still film with Dylan on Fridays. And so I'll probably be in here doing so I'll probably be in here doing so I'll probably be in here doing >> just embarrassing myself with like >> just embarrassing myself with like >> just embarrassing myself with like windmills and stuff that I'm terrible at windmills and stuff that I'm terrible at windmills and stuff that I'm terrible at that I know I need to work on like that I know I need to work on like that I know I need to work on like lateral stability, rotation, lateral stability, rotation, lateral stability, rotation, >> that kind of stuff. >> that kind of stuff. >> that kind of stuff. >> Um, and then it'll probably I don't know >> Um, and then it'll probably I don't know >> Um, and then it'll probably I don't know if I'll change my mind with this, but I if I'll change my mind with this, but I if I'll change my mind with this, but I want to get better at swimming. want to get better at swimming. want to get better at swimming. >> Um, because I uh I can swim to not >> Um, because I uh I can swim to not >> Um, because I uh I can swim to not drown, but truth be told, drown, but truth be told, drown, but truth be told, >> I totally empathize with you. >> I totally empathize with you. >> I totally empathize with you. >> High bar there. Like truth be told, >> High bar there. Like truth be told, >> High bar there. Like truth be told, >> are you a bad swimmer, too? I'm like I >> are you a bad swimmer, too? I'm like I >> are you a bad swimmer, too? I'm like I I'm okay. I'm like an okay swimmer. I I'm okay. I'm like an okay swimmer. I I'm okay. I'm like an okay swimmer. I just I don't I don't do well with it just I don't I don't do well with it just I don't I don't do well with it long term. Like I really get long term. Like I really get long term. Like I really get uncomfortable like if I have to be in uncomfortable like if I have to be in uncomfortable like if I have to be in the water for too long. Like I like the water for too long. Like I like the water for too long. Like I like wakeboarding and I like doing water wakeboarding and I like doing water wakeboarding and I like doing water sports with a life vest and a board. sports with a life vest and a board. sports with a life vest and a board. Yeah. I'm like I can't be out there just Yeah. I'm like I can't be out there just Yeah. I'm like I can't be out there just like swimming. Yeah. Cuz I'm just dog like swimming. Yeah. Cuz I'm just dog like swimming. Yeah. Cuz I'm just dog paddling and and feeling like I'm going paddling and and feeling like I'm going paddling and and feeling like I'm going to die. to die. to die. >> It's so It's so mental. It's so mental >> It's so It's so mental. It's so mental >> It's so It's so mental. It's so mental because when I was a kid, I was a great because when I was a kid, I was a great because when I was a kid, I was a great swimmer and then I didn't swim for a swimmer and then I didn't swim for a swimmer and then I didn't swim for a long my mom and I think I got long my mom and I think I got long my mom and I think I got >> live at the beach when I was a kid. >> live at the beach when I was a kid. >> live at the beach when I was a kid. >> By the way, this makes me like aware >> By the way, this makes me like aware >> By the way, this makes me like aware like your fears, your kid will pick up like your fears, your kid will pick up like your fears, your kid will pick up on them for sure. on them for sure. on them for sure. >> Oh, dude. I >> Oh, dude. I >> Oh, dude. I >> So, if you say like, "Ah, this is >> So, if you say like, "Ah, this is >> So, if you say like, "Ah, this is scary." Like a spider's scary. Your scary." Like a spider's scary. Your scary." Like a spider's scary. Your kids's going to be like, kids's going to be like, kids's going to be like, >> I My wife has done this with my wife is >> I My wife has done this with my wife is >> I My wife has done this with my wife is allergic to bees and every once in a allergic to bees and every once in a allergic to bees and every once in a while we have bees cuz our neighbor while we have bees cuz our neighbor while we have bees cuz our neighbor freaks out. freaks out. freaks out. >> Yeah. So, now my son thinks these I'm >> Yeah. So, now my son thinks these I'm >> Yeah. So, now my son thinks these I'm like, "Max, it is not scary." I'm like, like, "Max, it is not scary." I'm like, like, "Max, it is not scary." I'm like, "They're not scary." So, I grew up, my "They're not scary." So, I grew up, my "They're not scary." So, I grew up, my mom is terrified of the water. If she mom is terrified of the water. If she mom is terrified of the water. If she goes in, it goes up to her knees and goes in, it goes up to her knees and goes in, it goes up to her knees and she's out. She's just always had this she's out. She's just always had this she's out. She's just always had this fear of water. fear of water. fear of water. >> So, I haven't swam for a long legit swam >> So, I haven't swam for a long legit swam >> So, I haven't swam for a long legit swam for a long time. for a long time. for a long time. >> So, if like if you guys were to invite >> So, if like if you guys were to invite >> So, if like if you guys were to invite me on like a housebo or you're like, me on like a housebo or you're like, me on like a housebo or you're like, "Hey, we're going to go to the we're "Hey, we're going to go to the we're "Hey, we're going to go to the we're going to go swim in the ocean like for going to go swim in the ocean like for going to go swim in the ocean like for sure." I get anxiety. I like will legit sure." I get anxiety. I like will legit sure." I get anxiety. I like will legit get anxiety like what if I and I know get anxiety like what if I and I know get anxiety like what if I and I know it's not logical. So, I'm like you it's not logical. So, I'm like you it's not logical. So, I'm like you trying to use that as motivation because trying to use that as motivation because trying to use that as motivation because the gym I go to, they have a pool and I the gym I go to, they have a pool and I the gym I go to, they have a pool and I want to do this cardio thing. So, I'm want to do this cardio thing. So, I'm want to do this cardio thing. So, I'm like, you know what? I'm going to try like, you know what? I'm going to try like, you know what? I'm going to try and get over this. and get over this. and get over this. >> Now, you don't think you don't think >> Now, you don't think you don't think >> Now, you don't think you don't think that's biting off more than you can chew that's biting off more than you can chew that's biting off more than you can chew at the same time? at the same time? at the same time? >> No, I think it's actually You might be >> No, I think it's actually You might be >> No, I think it's actually You might be right, dude. Cuz I'm talking right now. right, dude. Cuz I'm talking right now. right, dude. Cuz I'm talking right now. >> I I mean, just my opinion or But you >> I I mean, just my opinion or But you >> I I mean, just my opinion or But you could be totally different. Uh I know could be totally different. Uh I know could be totally different. Uh I know that when I'm doing something like out that when I'm doing something like out that when I'm doing something like out of my comfort zone, like adding more of my comfort zone, like adding more of my comfort zone, like adding more layers of things that are out of my layers of things that are out of my layers of things that are out of my comfort zone doesn't help the person. comfort zone doesn't help the person. comfort zone doesn't help the person. >> No, let me be clear. I'm not jumping in >> No, let me be clear. I'm not jumping in >> No, let me be clear. I'm not jumping in a deep pool. a deep pool. a deep pool. >> Well, I know, but still. >> Well, I know, but still. >> Well, I know, but still. >> Well, I'm not going to be scared. I >> Well, I'm not going to be scared. I >> Well, I'm not going to be scared. I know, but my point is you would never go know, but my point is you would never go know, but my point is you would never go swim anyways because it's not something swim anyways because it's not something swim anyways because it's not something you love to do. So, you're already you love to do. So, you're already you love to do. So, you're already challenging yourself to do something you challenging yourself to do something you challenging yourself to do something you wouldn't love to do, which I com I wouldn't love to do, which I com I wouldn't love to do, which I com I commend you for, but so is also getting commend you for, but so is also getting commend you for, but so is also getting out of cardio. out of cardio. out of cardio. >> You might be right, but here's where my >> You might be right, but here's where my >> You might be right, but here's where my here's where I'm I'm not sure. I think here's where I'm I'm not sure. I think here's where I'm I'm not sure. I think if I go in with the mentality of I'm if I go in with the mentality of I'm if I go in with the mentality of I'm just going to get better at swimming so just going to get better at swimming so just going to get better at swimming so I can enjoy things with my family, cuz I can enjoy things with my family, cuz I can enjoy things with my family, cuz that's the motivating factor. cuz my that's the motivating factor. cuz my that's the motivating factor. cuz my wife, she's like, she's trying to book wife, she's like, she's trying to book wife, she's like, she's trying to book these short trips uh throughout the these short trips uh throughout the these short trips uh throughout the year. year. year. >> Yeah. >> Yeah. >> Yeah. >> Uh because often times we have these, >> Uh because often times we have these, >> Uh because often times we have these, you know, 3day, 4 day weekends, and you know, 3day, 4 day weekends, and you know, 3day, 4 day weekends, and she's like, "Well, I want to go do a she's like, "Well, I want to go do a she's like, "Well, I want to go do a lakehouse and I want to get a house lakehouse and I want to get a house lakehouse and I want to get a house boat." And I can already feel inside of boat." And I can already feel inside of boat." And I can already feel inside of me like I'm not going to enjoy that me like I'm not going to enjoy that me like I'm not going to enjoy that >> because uh I don't feel comfortable. So, >> because uh I don't feel comfortable. So, >> because uh I don't feel comfortable. So, I feel like it might be uh a nice other I feel like it might be uh a nice other I feel like it might be uh a nice other focus, you know, like get in there. I'm focus, you know, like get in there. I'm focus, you know, like get in there. I'm not in here to work out. I'm here to not in here to work out. I'm here to not in here to work out. I'm here to learn how to swim type of deal. So, if learn how to swim type of deal. So, if learn how to swim type of deal. So, if you see me at the gym, don't make fun of you see me at the gym, don't make fun of you see me at the gym, don't make fun of me. me. me. probably absolutely like you get one of probably absolutely like you get one of probably absolutely like you get one of those little caps. those little caps. those little caps. >> Yeah, just >> Yeah, just >> Yeah, just >> I did all that. Remember when I went to >> I did all that. Remember when I went to >> I did all that. Remember when I went to my sister a good swimmer? my sister a good swimmer? my sister a good swimmer? >> I'm not I'm not a good swimmer. >> I'm not I'm not a good swimmer. >> I'm not I'm not a good swimmer. >> You're a hell of a good swimmer. Yeah, >> You're a hell of a good swimmer. Yeah, >> You're a hell of a good swimmer. Yeah, you're a good swimmer. You're a really you're a good swimmer. You're a really you're a good swimmer. You're a really good swimmer. What are you talking good swimmer. What are you talking good swimmer. What are you talking about? about? about? >> I did not have good technique. I >> I did not have good technique. I >> I did not have good technique. I definitely did. I learned a lot. I definitely did. I learned a lot. I definitely did. I learned a lot. I actually got actually got actually got >> You're built to swim, bro. >> You're built to swim, bro. >> You're built to swim, bro. >> That's true. That That is true. I'm >> That's true. That That is true. I'm >> That's true. That That is true. I'm built to swim. And so that because of built to swim. And so that because of built to swim. And so that because of that, I get I get away with it. Like that, I get I get away with it. Like that, I get I get away with it. Like >> not built to swim now, bro. The worst >> not built to swim now, bro. The worst >> not built to swim now, bro. The worst part is I've done so much of it, you part is I've done so much of it, you part is I've done so much of it, you know, like growing up and I was like know, like growing up and I was like know, like growing up and I was like living in the pool living in the pool living in the pool just see the water splashing the water just see the water splashing the water just see the water splashing the water splashing splashing splashing >> his big old legs and ass >> his big old legs and ass >> his big old legs and ass picture Justin cannonball Justin and I picture Justin cannonball Justin and I picture Justin cannonball Justin and I racing in the water. You know what I'm racing in the water. You know what I'm racing in the water. You know what I'm saying? I could just see this just like saying? I could just see this just like saying? I could just see this just like this. You wouldn't even see him. You see this. You wouldn't even see him. You see this. You wouldn't even see him. You see water water water >> like a Tasmanian devil in the water just >> like a Tasmanian devil in the water just >> like a Tasmanian devil in the water just like that's what it look like. Probably like that's what it look like. Probably like that's what it look like. Probably accurate. But I, you know, when I was a accurate. But I, you know, when I was a accurate. But I, you know, when I was a kid and we would go to the beach or when kid and we would go to the beach or when kid and we would go to the beach or when we were visiting my family in Sicily, we were visiting my family in Sicily, we were visiting my family in Sicily, I'd go out and I just swim in the ocean, I'd go out and I just swim in the ocean, I'd go out and I just swim in the ocean, like the normal ocean. You wouldn't, you like the normal ocean. You wouldn't, you like the normal ocean. You wouldn't, you can't catch me dead doing that now. can't catch me dead doing that now. can't catch me dead doing that now. >> That's so interesting. >> That's so interesting. >> That's so interesting. >> Like like I'm like I'm either going to >> Like like I'm like I'm either going to >> Like like I'm like I'm either going to drown. drown. drown. >> You're just out of practice, bro. That's >> You're just out of practice, bro. That's >> You're just out of practice, bro. That's That's That's That's >> You're also Hey, you also have a lot >> You're also Hey, you also have a lot >> You're also Hey, you also have a lot more muscle to that. Does that work to more muscle to that. Does that work to more muscle to that. Does that work to your benefit? your benefit? your benefit? >> Would you are you are you uh cuz I'm >> Would you are you are you uh cuz I'm >> Would you are you are you uh cuz I'm considering considering considering >> I may hire someone at some point. >> I may hire someone at some point. >> I may hire someone at some point. >> Well, I'm I'm considering doing it with >> Well, I'm I'm considering doing it with >> Well, I'm I'm considering doing it with you. So, would that help or not help? you. So, would that help or not help? you. So, would that help or not help? >> That would not help. >> That would not help. >> That would not help. >> That wouldn't help. >> That wouldn't help. >> That wouldn't help. >> No. Having someone thereard >> No. Having someone thereard >> No. Having someone thereard no I have no interest in you know the no I have no interest in you know the no I have no interest in you know the pool. pool. pool. >> No I mean like because I I go get on >> No I mean like because I I go get on >> No I mean like because I I go get on Monday I go get my my test. Monday I go get my my test. Monday I go get my my test. >> You mean you mean following this >> You mean you mean following this >> You mean you mean following this approach? approach? approach? >> Yeah. Yeah. Because I I figure this uh >> Yeah. Yeah. Because I I figure this uh >> Yeah. Yeah. Because I I figure this uh one I I've already been trying to create one I I've already been trying to create one I I've already been trying to create more activity because we're so more activity because we're so more activity because we're so sedentary. And so the act that's already sedentary. And so the act that's already sedentary. And so the act that's already been something I've been introducing and been something I've been introducing and been something I've been introducing and I I kind of want to play with that way I I kind of want to play with that way I I kind of want to play with that way of of training. of of training. of of training. >> I think it would be a great program to >> I think it would be a great program to >> I think it would be a great program to write. write. write. >> Yeah. Right. I want to experiment with. >> Yeah. Right. I want to experiment with. >> Yeah. Right. I want to experiment with. So, so part of me is like, okay, I it, So, so part of me is like, okay, I it, So, so part of me is like, okay, I it, you know, maybe I would do that to when you know, maybe I would do that to when you know, maybe I would do that to when would I switch over to the lean out would I switch over to the lean out would I switch over to the lean out process that would help that would work process that would help that would work process that would help that would work well with that direction. Um, and if it well with that direction. Um, and if it well with that direction. Um, and if it also supports you in that direction, also supports you in that direction, also supports you in that direction, then that maybe there's enough praying then that maybe there's enough praying then that maybe there's enough praying for the the one time in my life when I for the the one time in my life when I for the the one time in my life when I was the least dysfunctional because I've was the least dysfunctional because I've was the least dysfunctional because I've always been dysfunctional, but the least always been dysfunctional, but the least always been dysfunctional, but the least dysfunctional with strength training was dysfunctional with strength training was dysfunctional with strength training was when I did jiu-jitsu. And it was because when I did jiu-jitsu. And it was because when I did jiu-jitsu. And it was because exactly how I coach people. someone exactly how I coach people. someone exactly how I coach people. someone comes to me with eating disorder or comes to me with eating disorder or comes to me with eating disorder or whatever, the way you don't coach them whatever, the way you don't coach them whatever, the way you don't coach them is you say, "Hey, don't do that thing is you say, "Hey, don't do that thing is you say, "Hey, don't do that thing anymore. It doesn't work." You just say, anymore. It doesn't work." You just say, anymore. It doesn't work." You just say, "Hey, focus over here instead." So, you "Hey, focus over here instead." So, you "Hey, focus over here instead." So, you get somebody with an eating disorder, get somebody with an eating disorder, get somebody with an eating disorder, I'm going to try and focus on getting I'm going to try and focus on getting I'm going to try and focus on getting you stronger. And if you can focus on you stronger. And if you can focus on you stronger. And if you can focus on getting stronger, it typically takes getting stronger, it typically takes getting stronger, it typically takes care of the rest. care of the rest. care of the rest. >> So, I'm praying for a desire to improve >> So, I'm praying for a desire to improve >> So, I'm praying for a desire to improve my my stamina and endurance. And if I my my stamina and endurance. And if I my my stamina and endurance. And if I can get to the point where I start to can get to the point where I start to can get to the point where I start to enjoy that, yeah, it won't be a problem. enjoy that, yeah, it won't be a problem. enjoy that, yeah, it won't be a problem. But if it's like, you know, oh, I got to But if it's like, you know, oh, I got to But if it's like, you know, oh, I got to fix this thing with building muscle, fix this thing with building muscle, fix this thing with building muscle, it's not going to happen, dude. Like, I it's not going to happen, dude. Like, I it's not going to happen, dude. Like, I like like like >> Yeah, it's the wrong motivation. >> Yeah, it's the wrong motivation. >> Yeah, it's the wrong motivation. >> Wrong. It's just not going to work. >> Wrong. It's just not going to work. >> Wrong. It's just not going to work. >> Yeah. Yeah, it's wrong. I'll just keep >> Yeah. Yeah, it's wrong. I'll just keep >> Yeah. Yeah, it's wrong. I'll just keep doing Speaking of which, dude, it's so doing Speaking of which, dude, it's so doing Speaking of which, dude, it's so funny. You were making fun of me the funny. You were making fun of me the funny. You were making fun of me the other day cuz I I've been come back from other day cuz I I've been come back from other day cuz I I've been come back from a weekend of eating gluten and I just a weekend of eating gluten and I just a weekend of eating gluten and I just hold water in my hold water in my hold water in my >> And uh and so then I cleaned up my diet >> And uh and so then I cleaned up my diet >> And uh and so then I cleaned up my diet and I'll I'll fluctuate easy four or and I'll I'll fluctuate easy four or and I'll I'll fluctuate easy four or five pounds of water. Easy. five pounds of water. Easy. five pounds of water. Easy. >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> And there's a there's one positive. I >> And there's a there's one positive. I >> And there's a there's one positive. I don't know if this is really positive, don't know if this is really positive, don't know if this is really positive, but one thing I like about holding water but one thing I like about holding water but one thing I like about holding water is when I lift, the pumps are is when I lift, the pumps are is when I lift, the pumps are ridiculous. ridiculous. ridiculous. >> Yeah. >> Yeah. >> Yeah. >> So, I'll come in feeling kind of like, >> So, I'll come in feeling kind of like, >> So, I'll come in feeling kind of like, oh man, I'm holding water. My head oh man, I'm holding water. My head oh man, I'm holding water. My head doesn't feel right. Then I'll work out doesn't feel right. Then I'll work out doesn't feel right. Then I'll work out and I'm massive. and I'm massive. and I'm massive. >> I mean, off air. >> I mean, off air. >> I mean, off air. >> You get the best pups. >> You get the best pups. >> You get the best pups. >> Off air. We were talking about this cuz >> Off air. We were talking about this cuz >> Off air. We were talking about this cuz I So, this happened to me. I haven't So, I So, this happened to me. I haven't So, I So, this happened to me. I haven't So, I've been, again, I'm pretty dialed in I've been, again, I'm pretty dialed in I've been, again, I'm pretty dialed in right now. Um, I'm not crazy dialed in, right now. Um, I'm not crazy dialed in, right now. Um, I'm not crazy dialed in, but I'm I'm dialed in as far as hitting but I'm I'm dialed in as far as hitting but I'm I'm dialed in as far as hitting my protein and eating, making good my protein and eating, making good my protein and eating, making good choices, making most my meals. choices, making most my meals. choices, making most my meals. >> And, uh, uh, I indulged in ice cream. Uh >> And, uh, uh, I indulged in ice cream. Uh >> And, uh, uh, I indulged in ice cream. Uh the night before last. the night before last. the night before last. >> Well Well, tell them how much. >> Well Well, tell them how much. >> Well Well, tell them how much. >> Yeah, like two or three thousand >> Yeah, like two or three thousand >> Yeah, like two or three thousand calories worth of ice cream at one time. calories worth of ice cream at one time. calories worth of ice cream at one time. >> Yeah. At one time. Yeah. Yeah. Post >> Yeah. At one time. Yeah. Yeah. Post >> Yeah. At one time. Yeah. Yeah. Post night. After I did all my other stuff, night. After I did all my other stuff, night. After I did all my other stuff, right? So I ate good all day long. right? So I ate good all day long. right? So I ate good all day long. Trained everything like that. So nuts. Trained everything like that. So nuts. Trained everything like that. So nuts. >> The justification, let me tell you. >> The justification, let me tell you. >> The justification, let me tell you. >> How much is that? >> How much is that? >> How much is that? >> It's it's uh I mean it's whatchamacallit >> It's it's uh I mean it's whatchamacallit >> It's it's uh I mean it's whatchamacallit um what's the what's the cold stone? um what's the what's the cold stone? um what's the what's the cold stone? >> And it's you know they pack it with >> And it's you know they pack it with >> And it's you know they pack it with cookie dough and chocolate and all kinds cookie dough and chocolate and all kinds cookie dough and chocolate and all kinds of other stuff too. So it's not just the of other stuff too. So it's not just the of other stuff too. So it's not just the ice cream, dude. So a lot. ice cream, dude. So a lot. ice cream, dude. So a lot. >> I know. And I told myself and I have it. >> I know. And I told myself and I have it. >> I know. And I told myself and I have it. I'll just try I'll just try I'll just try >> halfway through. Are you feeling like >> halfway through. Are you feeling like >> halfway through. Are you feeling like >> Yeah. Yeah. Definitely. But you just >> Yeah. Yeah. Definitely. But you just >> Yeah. Yeah. Definitely. But you just keep going. keep going. keep going. >> Yeah. It's like But you know what? You >> Yeah. It's like But you know what? You >> Yeah. It's like But you know what? You know how this one goes. I go I get a know how this one goes. I go I get a know how this one goes. I go I get a little bit more than halfway. I'm like, little bit more than halfway. I'm like, little bit more than halfway. I'm like, "Well, this is I'll be angry at myself "Well, this is I'll be angry at myself "Well, this is I'll be angry at myself to go get this later when I want when I to go get this later when I want when I to go get this later when I want when I have a craving for it. It's only this have a craving for it. It's only this have a craving for it. It's only this much. So, I may as well finish this. much. So, I may as well finish this. much. So, I may as well finish this. >> This is the smoke the whole pack of >> This is the smoke the whole pack of >> This is the smoke the whole pack of cigarettes." cigarettes." cigarettes." >> Yeah. Yeah. But and and also I know I'm >> Yeah. Yeah. But and and also I know I'm >> Yeah. Yeah. But and and also I know I'm going into my DEXA scan right now and going into my DEXA scan right now and going into my DEXA scan right now and I'm like I'm in reverse bulk mode and a I'm like I'm in reverse bulk mode and a I'm like I'm in reverse bulk mode and a 1% higher body fat to me I care less 1% higher body fat to me I care less 1% higher body fat to me I care less about than actually having more muscle. about than actually having more muscle. about than actually having more muscle. So this is also part of the So this is also part of the So this is also part of the justification. So anyways I I I I slam justification. So anyways I I I I slam justification. So anyways I I I I slam all these calories. I know it's a super all these calories. I know it's a super all these calories. I know it's a super high calorie day for me. high calorie day for me. high calorie day for me. >> And then in the morning I typically eat >> And then in the morning I typically eat >> And then in the morning I typically eat a really light breakfast right now and a really light breakfast right now and a really light breakfast right now and and are lower on calories until we get and are lower on calories until we get and are lower on calories until we get to about midm morning to mid-afternoon. to about midm morning to mid-afternoon. to about midm morning to mid-afternoon. Katrina did this thing uh this weekend Katrina did this thing uh this weekend Katrina did this thing uh this weekend that was really cool. Um shout out to that was really cool. Um shout out to that was really cool. Um shout out to one of our partners. I know it's not one one of our partners. I know it's not one one of our partners. I know it's not one of their commercials, but uh Butcher Box of their commercials, but uh Butcher Box of their commercials, but uh Butcher Box has chriisso has chriisso has chriisso >> and we made like a egg egg chiso >> and we made like a egg egg chiso >> and we made like a egg egg chiso breakfast burritos for like the whole breakfast burritos for like the whole breakfast burritos for like the whole week and so I had three of those. week and so I had three of those. week and so I had three of those. >> Wa. >> Wa. >> Wa. >> Yeah. All at once. >> Yeah. All at once. >> Yeah. All at once. >> Yeah. Yeah. Which, you know, so the the >> Yeah. Yeah. Which, you know, so the the >> Yeah. Yeah. Which, you know, so the the tortilla alone plus the eggs plus the tortilla alone plus the eggs plus the tortilla alone plus the eggs plus the tort,000 calories. tort,000 calories. tort,000 calories. >> Yeah. Yeah. Probably 1,000 calorie >> Yeah. Yeah. Probably 1,000 calorie >> Yeah. Yeah. Probably 1,000 calorie breakfast. So, I haven't had a workout. breakfast. So, I haven't had a workout. breakfast. So, I haven't had a workout. And then I had another meal and then I And then I had another meal and then I And then I had another meal and then I worked out in the afternoon. worked out in the afternoon. worked out in the afternoon. >> I bet your pump was >> I bet your pump was >> I bet your pump was >> Oh my god, dude. I I forgot what it felt >> Oh my god, dude. I I forgot what it felt >> Oh my god, dude. I I forgot what it felt like to feel like that. I haven't lifted like to feel like that. I haven't lifted like to feel like that. I haven't lifted like that in a long time where I was like that in a long time where I was like that in a long time where I was loaded and also like loaded and also like loaded and also like >> And the sodium >> And the sodium >> And the sodium >> Oh, everything. Yeah. The sodium high. I >> Oh, everything. Yeah. The sodium high. I >> Oh, everything. Yeah. The sodium high. I I play I play I play >> good on all my other macros, too. So, >> good on all my other macros, too. So, >> good on all my other macros, too. So, I'm drinking water. I'm drinking water. I'm drinking water. >> Yes. I was just I looked like yesterday >> Yes. I was just I looked like yesterday >> Yes. I was just I looked like yesterday I gained 10 pounds of muscle. That's the I gained 10 pounds of muscle. That's the I gained 10 pounds of muscle. That's the best. And And felt like it too. Just best. And And felt like it too. Just best. And And felt like it too. Just >> That's the best. >> That's the best. >> That's the best. >> Yeah. Just >> Yeah. Just >> Yeah. Just >> the water bottle like a water bottle of >> the water bottle like a water bottle of >> the water bottle like a water bottle of >> dude mine. Hey, strong too. You know >> dude mine. Hey, strong too. You know >> dude mine. Hey, strong too. You know that's a that's a that's a >> you'll also Hey, I'm stronger when I'm >> you'll also Hey, I'm stronger when I'm >> you'll also Hey, I'm stronger when I'm holding. holding. holding. >> Oh, way stronger. What that my point of >> Oh, way stronger. What that my point of >> Oh, way stronger. What that my point of bringing up the I was I was benching. bringing up the I was I was benching. bringing up the I was I was benching. Wonder why that is. Wonder why that is. Wonder why that is. >> And the 80s felt like they were just I >> And the 80s felt like they were just I >> And the 80s felt like they were just I was like, man, I got to go heavier. And was like, man, I got to go heavier. And was like, man, I got to go heavier. And I and I discipline that what I'm most I and I discipline that what I'm most I and I discipline that what I'm most proud of is that proud of is that proud of is that >> I disciplined myself not to. It was like >> I disciplined myself not to. It was like >> I disciplined myself not to. It was like >> stay here. I don't I don't need to go >> stay here. I don't I don't need to go >> stay here. I don't I don't need to go higher. higher. higher. >> You want to know what's crazy? I was >> You want to know what's crazy? I was >> You want to know what's crazy? I was reading this article. I knew about this reading this article. I knew about this reading this article. I knew about this already, but they were I don't remember already, but they were I don't remember already, but they were I don't remember what the I wish I'd saved the article, what the I wish I'd saved the article, what the I wish I'd saved the article, but they actually showed percentages. but they actually showed percentages. but they actually showed percentages. So, uh there's lots of things that So, uh there's lots of things that So, uh there's lots of things that influence strength, right? Muscle size influence strength, right? Muscle size influence strength, right? Muscle size will influence it. Recruitment patterns will influence it. Recruitment patterns will influence it. Recruitment patterns influence it. How well your central influence it. How well your central influence it. How well your central nervous system like puts out that power nervous system like puts out that power nervous system like puts out that power influences it. But so does your tendon influences it. But so does your tendon influences it. But so does your tendon attachments. That's just mechanical attachments. That's just mechanical attachments. That's just mechanical leverage. Like if you look at my bicep, leverage. Like if you look at my bicep, leverage. Like if you look at my bicep, you know, where it attaches here in my you know, where it attaches here in my you know, where it attaches here in my in my forearm, if it attaches just in my forearm, if it attaches just in my forearm, if it attaches just >> a quarter of an inch further down here, >> a quarter of an inch further down here, >> a quarter of an inch further down here, do you know how much a difference that do you know how much a difference that do you know how much a difference that makes makes makes >> and how much weight I can lift? >> and how much weight I can lift? >> and how much weight I can lift? >> Yeah. >> Yeah. >> Yeah. >> So, in this article, they were talking >> So, in this article, they were talking >> So, in this article, they were talking about how a lot of these strength about how a lot of these strength about how a lot of these strength athletes like we meet people like like athletes like we meet people like like athletes like we meet people like like Mike Salmi is a good example is Mike Salmi is a good example is Mike Salmi is a good example is >> he's a big dude. If you meet him, you're >> he's a big dude. If you meet him, you're >> he's a big dude. If you meet him, you're like, eh, how much 600 lb deadlift? like, eh, how much 600 lb deadlift? like, eh, how much 600 lb deadlift? What? Yeah. What? Yeah. What? Yeah. >> Like, where's that come from? I bet you >> Like, where's that come from? I bet you >> Like, where's that come from? I bet you if we if we we pulled all those if we if we we pulled all those if we if we we pulled all those >> I know. I wonder what his tendons look >> I know. I wonder what his tendons look >> I know. I wonder what his tendons look like. His pinions are probably attached like. His pinions are probably attached like. His pinions are probably attached at these really crazy labal places. at these really crazy labal places. at these really crazy labal places. >> Yeah, dude. That's just another way that >> Yeah, dude. That's just another way that >> Yeah, dude. That's just another way that >> not to mention the CNS part that we talk >> not to mention the CNS part that we talk >> not to mention the CNS part that we talk about too. Like Yeah. Just his his about too. Like Yeah. Just his his about too. Like Yeah. Just his his technique. technique. technique. >> Like if you're building a machine, >> Like if you're building a machine, >> Like if you're building a machine, what's that? What's that um that quote? what's that? What's that um that quote? what's that? What's that um that quote? If you give me a pulley large enough, I If you give me a pulley large enough, I If you give me a pulley large enough, I can can can >> a lever long enough I can lift the >> a lever long enough I can lift the >> a lever long enough I can lift the world. Who is it that said that? That's world. Who is it that said that? That's world. Who is it that said that? That's an old It's an ancient an old It's an ancient an old It's an ancient >> but it's basically like levers and >> but it's basically like levers and >> but it's basically like levers and pulleys and this is how we move heavy pulleys and this is how we move heavy pulleys and this is how we move heavy things. things. things. >> Biomechanics. >> Biomechanics. >> Biomechanics. >> Yeah. This is your body, dude. If your >> Yeah. This is your body, dude. If your >> Yeah. This is your body, dude. If your tendons attach a little bit in an advent tendons attach a little bit in an advent tendons attach a little bit in an advent like a little bit makes a big like a little bit makes a big like a little bit makes a big difference. difference. difference. >> Yeah. >> Yeah. >> Yeah. >> And how much you can >> And how much you can >> And how much you can >> What was that? Is it um about isometrics >> What was that? Is it um about isometrics >> What was that? Is it um about isometrics and how that really like addresses like and how that really like addresses like and how that really like addresses like tendon strength? tendon strength? tendon strength? >> It's better for tendons. >> It's better for tendons. >> It's better for tendons. >> Most other techniques tendon stiffness >> Most other techniques tendon stiffness >> Most other techniques tendon stiffness and strength. and strength. and strength. >> Do you think that's the most logical way >> Do you think that's the most logical way >> Do you think that's the most logical way to explain something like uh what is it? to explain something like uh what is it? to explain something like uh what is it? Was it uh stone stone hedge or stone Was it uh stone stone hedge or stone Was it uh stone stone hedge or stone hinge or whatever the hinge or whatever the hinge or whatever the >> Oh, how they moved it. >> Oh, how they moved it. >> Oh, how they moved it. >> Yeah. They probably did like a really >> Yeah. They probably did like a really >> Yeah. They probably did like a really long lever in order to long lever in order to long lever in order to >> aliens. Yeah. No. Funny you even >> aliens. Yeah. No. Funny you even >> aliens. Yeah. No. Funny you even mentioned that because like there was mentioned that because like there was mentioned that because like there was there was actually this uh theory for there was actually this uh theory for there was actually this uh theory for building of pyramids that uh I hadn't building of pyramids that uh I hadn't building of pyramids that uh I hadn't heard before and I thought it was heard before and I thought it was heard before and I thought it was actually pretty logical um that they actually pretty logical um that they actually pretty logical um that they actually built because they had other actually built because they had other actually built because they had other pyramids in mind um back in the day they pyramids in mind um back in the day they pyramids in mind um back in the day they they built it way bigger that to scale they built it way bigger that to scale they built it way bigger that to scale than it is currently even the Great than it is currently even the Great than it is currently even the Great Pyramid. So they they built it so Pyramid. So they they built it so Pyramid. So they they built it so there's like ramps um along the outside there's like ramps um along the outside there's like ramps um along the outside and then and they started at the top and and then and they started at the top and and then and they started at the top and then kind of scaled their way down then kind of scaled their way down then kind of scaled their way down carving um carving it off and all the carving um carving it off and all the carving um carving it off and all the excess material they would deliver over excess material they would deliver over excess material they would deliver over and repurpose it to the next pyramid. and repurpose it to the next pyramid. and repurpose it to the next pyramid. >> And so if you see like so they started >> And so if you see like so they started >> And so if you see like so they started actually like on a hillside where it was actually like on a hillside where it was actually like on a hillside where it was like a flattened like hill area. So that like a flattened like hill area. So that like a flattened like hill area. So that way they could start the top part and way they could start the top part and way they could start the top part and kind of build their way down or carve kind of build their way down or carve kind of build their way down or carve their way down. their way down. their way down. >> Carve their way down in that. So anyway, >> Carve their way down in that. So anyway, >> Carve their way down in that. So anyway, it just it it seemed a little bit more it just it it seemed a little bit more it just it it seemed a little bit more logical that way. logical that way. logical that way. >> The theory that I find most interesting >> The theory that I find most interesting >> The theory that I find most interesting uh is that the pyramids were there uh is that the pyramids were there uh is that the pyramids were there before the Egyptians. before the Egyptians. before the Egyptians. >> Well, yeah, >> Well, yeah, >> Well, yeah, >> because you see water erosion and stuff >> because you see water erosion and stuff >> because you see water erosion and stuff that could only have been possible. that could only have been possible. that could only have been possible. >> Well, not only that, but the part that >> Well, not only that, but the part that >> Well, not only that, but the part that makes that one hard to believe is the makes that one hard to believe is the makes that one hard to believe is the other stuff. How it aligns with the other stuff. How it aligns with the other stuff. How it aligns with the stars so perfectly and stuff like that, stars so perfectly and stuff like that, stars so perfectly and stuff like that, which is weird cuz it's like for for which is weird cuz it's like for for which is weird cuz it's like for for Yeah. like for a hillside to also be Yeah. like for a hillside to also be Yeah. like for a hillside to also be like perfectly aligned with something like perfectly aligned with something like perfectly aligned with something >> or was technology given to them by uh by >> or was technology given to them by uh by >> or was technology given to them by uh by you know their false gods their demons you know their false gods their demons you know their false gods their demons like that you like that bro like that you like that bro like that you like that bro hey I I hey I I hey I I >> make it weird immediately >> make it weird immediately >> make it weird immediately >> I I I take back I everything is possible >> I I I take back I everything is possible >> I I I take back I everything is possible bro everything is possible now and bro everything is possible now and bro everything is possible now and there's definitely I mean the stuff there's definitely I mean the stuff there's definitely I mean the stuff that's coming out with these these that's coming out with these these that's coming out with these these Epstein files is just Epstein files is just Epstein files is just >> man does that make you feel uh sick >> man does that make you feel uh sick >> man does that make you feel uh sick inside that our our society and inside that our our society and inside that our our society and gatekeepers like gatekeepers like gatekeepers like >> what was there 3 million 3 million uh >> what was there 3 million 3 million uh >> what was there 3 million 3 million uh emails emails emails >> Mhm. >> Mhm. >> Mhm. >> And I mean just the amount of sifting >> And I mean just the amount of sifting >> And I mean just the amount of sifting through all that through all that through all that >> it's going to be weird to see what >> it's going to be weird to see what >> it's going to be weird to see what happens. I think what you said Justin is happens. I think what you said Justin is happens. I think what you said Justin is probably true. Nothing. probably true. Nothing. probably true. Nothing. >> Nothing. >> Nothing. >> Nothing. >> Nothing. >> Nothing. >> Nothing. >> It's too It's too You know why? >> It's too It's too You know why? >> It's too It's too You know why? >> Because no side wins. >> Because no side wins. >> Because no side wins. >> Yeah. Like I mean I I've seen I've seen >> Yeah. Like I mean I I've seen I've seen >> Yeah. Like I mean I I've seen I've seen stuff with like Dollaly Lama involved. I stuff with like Dollaly Lama involved. I stuff with like Dollaly Lama involved. I see I mean it's just got it's got see I mean it's just got it's got see I mean it's just got it's got everybody. It's got it's got it's got everybody. It's got it's got it's got everybody. It's got it's got it's got politicians. It's got actors and politicians. It's got actors and politicians. It's got actors and actresses. actresses. actresses. >> Both sides of the aisle. Literally the >> Both sides of the aisle. Literally the >> Both sides of the aisle. Literally the gateway. gateway. gateway. >> It's got medicine people. It's got I >> It's got medicine people. It's got I >> It's got medicine people. It's got I mean dude it's got everybody. Did mean dude it's got everybody. Did mean dude it's got everybody. Did >> you say medicine people? >> you say medicine people? >> you say medicine people? >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> You see my medicine people. >> You see my medicine people. >> You see my medicine people. >> Hey I got you know I got to bring >> Hey I got you know I got to bring >> Hey I got you know I got to bring something up that's kind of crazy. do something up that's kind of crazy. do something up that's kind of crazy. do that that that that that that >> so um so my so I'll tell you why this >> so um so my so I'll tell you why this >> so um so my so I'll tell you why this came from so Jessica just she got over came from so Jessica just she got over came from so Jessica just she got over uh like a cold virus uh and then she had uh like a cold virus uh and then she had uh like a cold virus uh and then she had this cough that just wouldn't go away this cough that just wouldn't go away this cough that just wouldn't go away and basically it was an asthmatic kind and basically it was an asthmatic kind and basically it was an asthmatic kind of cough so sometimes viral infections of cough so sometimes viral infections of cough so sometimes viral infections can trigger this and so you're you're can trigger this and so you're you're can trigger this and so you're you're not sick anymore but then you get this not sick anymore but then you get this not sick anymore but then you get this like incessant cough right and my wife like incessant cough right and my wife like incessant cough right and my wife this will happen to her this will happen to her this will happen to her >> and so um I you know I was like I think >> and so um I you know I was like I think >> and so um I you know I was like I think that's asthmatic and so I have a rescue that's asthmatic and so I have a rescue that's asthmatic and so I have a rescue inhaler cuz I grew up with asthma I inhaler cuz I grew up with asthma I inhaler cuz I grew up with asthma I rarely ever use it but I always have it. rarely ever use it but I always have it. rarely ever use it but I always have it. And um we had to get her a steroid And um we had to get her a steroid And um we had to get her a steroid inhaler. So there's two types of inhaler. So there's two types of inhaler. So there's two types of inhalers you use for asthma. One of them inhalers you use for asthma. One of them inhalers you use for asthma. One of them dilates the bronchial tubes and it's dilates the bronchial tubes and it's dilates the bronchial tubes and it's immediate. The other one is an immediate. The other one is an immediate. The other one is an anti-inflammatory inhaled steroid. Uh anti-inflammatory inhaled steroid. Uh anti-inflammatory inhaled steroid. Uh because the tubes themselves can get because the tubes themselves can get because the tubes themselves can get inflamed. And now here I'll tell you inflamed. And now here I'll tell you inflamed. And now here I'll tell you where this is going. So as a kid I had where this is going. So as a kid I had where this is going. So as a kid I had asthma pretty regularly. Like I would asthma pretty regularly. Like I would asthma pretty regularly. Like I would say say say six months out of the year. I'd say six six months out of the year. I'd say six six months out of the year. I'd say six months out of the year for for years I months out of the year for for years I months out of the year for for years I would use um a steroid inhaler daily. So would use um a steroid inhaler daily. So would use um a steroid inhaler daily. So every day I'd inhale a steroid inhaler every day I'd inhale a steroid inhaler every day I'd inhale a steroid inhaler and then I'd use my rescue inhaler when and then I'd use my rescue inhaler when and then I'd use my rescue inhaler when it would get real bad on top of it. it would get real bad on top of it. it would get real bad on top of it. >> Yeah. >> Yeah. >> Yeah. >> And so I looked it up. Now steroids u >> And so I looked it up. Now steroids u >> And so I looked it up. Now steroids u you know corticosteroids I should say um you know corticosteroids I should say um you know corticosteroids I should say um they have side effects and there's less they have side effects and there's less they have side effects and there's less side effects when you inhale them but side effects when you inhale them but side effects when you inhale them but they still get systemic. they still get systemic. they still get systemic. >> Yeah. They they it's been shown in >> Yeah. They they it's been shown in >> Yeah. They they it's been shown in studies that it blunts growth in kids. studies that it blunts growth in kids. studies that it blunts growth in kids. >> Chronic use blunts growth in kids. >> Chronic use blunts growth in kids. >> Chronic use blunts growth in kids. >> And so I'm like, did I blunt? Did I like >> And so I'm like, did I blunt? Did I like >> And so I'm like, did I blunt? Did I like affect And so here's my evidence of it. affect And so here's my evidence of it. affect And so here's my evidence of it. >> So I'm 6' tall. Okay. >> So I'm 6' tall. Okay. >> So I'm 6' tall. Okay. >> 5'11 and a half. >> 5'11 and a half. >> 5'11 and a half. >> No, I'm not. >> No, I'm not. >> No, I'm not. >> How do you say that? >> How do you say that? >> How do you say that? >> Finding his way to six. I'm sorry. I'm >> Finding his way to six. I'm sorry. I'm >> Finding his way to six. I'm sorry. I'm starting a rumor on this. starting a rumor on this. starting a rumor on this. >> There's Okay, I have a reason for this. >> There's Okay, I have a reason for this. >> There's Okay, I have a reason for this. Do you know that heels? Do you know that heels? Do you know that heels? >> Do you know that Do you know that guy? >> Do you know that Do you know that guy? >> Do you know that Do you know that guy? uh the uh Wes Watson guy. Okay. Do you uh the uh Wes Watson guy. Okay. Do you uh the uh Wes Watson guy. Okay. Do you know that one of the things he gets know that one of the things he gets know that one of the things he gets madly like trolled because he claims to madly like trolled because he claims to madly like trolled because he claims to be six foot and like everybody says he's be six foot and like everybody says he's be six foot and like everybody says he's shorter than that. And it's like one of shorter than that. And it's like one of shorter than that. And it's like one of the things that drives him the most the things that drives him the most the things that drives him the most crazy gets so angry. crazy gets so angry. crazy gets so angry. >> I would say I don't care. I want to be >> I would say I don't care. I want to be >> I would say I don't care. I want to be shorter when I was doing it. That's shorter when I was doing it. That's shorter when I was doing it. That's where it comes from for me because I where it comes from for me because I where it comes from for me because I know that he's been trolled so hard on know that he's been trolled so hard on know that he's been trolled so hard on that. that. that. >> You react and everybody's just going to >> You react and everybody's just going to >> You react and everybody's just going to double down. I'm exactly 6'1. Anyway, uh double down. I'm exactly 6'1. Anyway, uh double down. I'm exactly 6'1. Anyway, uh but my my hands and feet measure for but my my hands and feet measure for but my my hands and feet measure for somebody who should be about 6'2. So, I somebody who should be about 6'2. So, I somebody who should be about 6'2. So, I don't know if you know that there's don't know if you know that there's don't know if you know that there's average shoe sizes and hand sizes for average shoe sizes and hand sizes for average shoe sizes and hand sizes for people who are 61, 6 foot, 510, people who are 61, 6 foot, 510, people who are 61, 6 foot, 510, whatever. And I've known this. I know my whatever. And I've known this. I know my whatever. And I've known this. I know my feet are I wear a size 12, 12 and a half feet are I wear a size 12, 12 and a half feet are I wear a size 12, 12 and a half shoe. I think it's the same. You wear shoe. I think it's the same. You wear shoe. I think it's the same. You wear what? 62, 63. what? 62, 63. what? 62, 63. >> Yeah, 63. >> Yeah, 63. >> Yeah, 63. >> And I'm so I'm like And when you stunt >> And I'm so I'm like And when you stunt >> And I'm so I'm like And when you stunt growth, it doesn't stunt in the in those growth, it doesn't stunt in the in those growth, it doesn't stunt in the in those areas. It'll stunt like your legs and areas. It'll stunt like your legs and areas. It'll stunt like your legs and your upper. So, I probably should have your upper. So, I probably should have your upper. So, I probably should have been 63. Oh man. been 63. Oh man. been 63. Oh man. >> And my brother's like 6'2. >> And my brother's like 6'2. >> And my brother's like 6'2. >> I like how you scienced your way to >> I like how you scienced your way to >> I like how you scienced your way to that. that. that. >> Yeah. >> Yeah. >> Yeah. >> Should have been a lot taller, dude. >> Should have been a lot taller, dude. >> Should have been a lot taller, dude. >> Yeah, I should have been taller, dude. >> Yeah, I should have been taller, dude. >> Yeah, I should have been taller, dude. >> How do I explain Justin? Huh? >> How do I explain Justin? Huh? >> How do I explain Justin? Huh? >> Yeah. Yeah. My dad's 6'7. My brother's >> Yeah. Yeah. My dad's 6'7. My brother's >> Yeah. Yeah. My dad's 6'7. My brother's like 6'3. like 6'3. like 6'3. >> That's just generic. >> That's just generic. >> That's just generic. >> Come on, dude. Throw me a bum. >> Come on, dude. Throw me a bum. >> Come on, dude. Throw me a bum. >> Yeah. You can take a science excuse. >> Yeah. You can take a science excuse. >> Yeah. You can take a science excuse. >> Yeah. You don't wear What size shoe do >> Yeah. You don't wear What size shoe do >> Yeah. You don't wear What size shoe do you wear? You don't wear a 12, do you? you wear? You don't wear a 12, do you? you wear? You don't wear a 12, do you? >> Yeah. Uh, well, 11 and a half. >> Yeah. Uh, well, 11 and a half. >> Yeah. Uh, well, 11 and a half. >> Yeah. See, that's it's typically uh for >> Yeah. See, that's it's typically uh for >> Yeah. See, that's it's typically uh for 6 foot, I think the range is 10 and a 6 foot, I think the range is 10 and a 6 foot, I think the range is 10 and a half to 11 and a half. And then outside half to 11 and a half. And then outside half to 11 and a half. And then outside of that is like considered, you know, of that is like considered, you know, of that is like considered, you know, outside of the range or whatever. outside of the range or whatever. outside of the range or whatever. >> Yeah. >> Yeah. >> Yeah. >> So, yeah. >> So, yeah. >> So, yeah. >> You know what they say about >> You know what they say about >> You know what they say about >> Well, yeah. I'm good there. >> Well, yeah. I'm good there. >> Well, yeah. I'm good there. >> We'll stop right there. >> We'll stop right there. >> We'll stop right there. >> Anyway, listen. We have uh an Our Place >> Anyway, listen. We have uh an Our Place >> Anyway, listen. We have uh an Our Place commercial and we have a new commercial and we have a new commercial and we have a new >> Oh, what do we got? >> Oh, what do we got? >> Oh, what do we got? >> What do they say? Hey, listen. Hey, guy. >> What do they say? Hey, listen. Hey, guy. >> What do they say? Hey, listen. Hey, guy. Who's opening the box? Who's opening the box? Who's opening the box? >> Yeah. Who's is this last time? You just >> Yeah. Who's is this last time? You just >> Yeah. Who's is this last time? You just open open open >> I have no idea. They don't tell us. So, >> I have no idea. They don't tell us. So, >> I have no idea. They don't tell us. So, there's some boxes. Somebody's going to there's some boxes. Somebody's going to there's some boxes. Somebody's going to take it home. So, you know, like Yeah. take it home. So, you know, like Yeah. take it home. So, you know, like Yeah. Last time it ended up working out. We Last time it ended up working out. We Last time it ended up working out. We got what was supposed to be. But Katrina got what was supposed to be. But Katrina got what was supposed to be. But Katrina is all of us have put in like what we is all of us have put in like what we is all of us have put in like what we want and then want and then want and then >> So some of that is mine, some of that's >> So some of that is mine, some of that's >> So some of that is mine, some of that's just just just >> That's right. That's right. >> That's right. That's right. >> That's right. That's right. >> Well, we need to have a list. I don't >> Well, we need to have a list. I don't >> Well, we need to have a list. I don't know. know. know. >> Yeah. Yeah. You're welcome to maybe let >> Yeah. Yeah. You're welcome to maybe let >> Yeah. Yeah. You're welcome to maybe let our producer know. our producer know. our producer know. >> Well, listen. Well, listen. I >> Well, listen. Well, listen. I >> Well, listen. Well, listen. I >> I have one of those small pans we cook >> I have one of those small pans we cook >> I have one of those small pans we cook eggs in eggs in eggs in >> it. And it's the best. >> it. And it's the best. >> it. And it's the best. >> No forever chemicals. It doesn't have >> No forever chemicals. It doesn't have >> No forever chemicals. It doesn't have >> It is the easiest It is the easiest pan >> It is the easiest It is the easiest pan >> It is the easiest It is the easiest pan I have to clean. I have to clean. I have to clean. >> And there's none of the crazy chemicals >> And there's none of the crazy chemicals >> And there's none of the crazy chemicals in it. It's amazing. You know, my in it. It's amazing. You know, my in it. It's amazing. You know, my favorite part is that I think is I don't favorite part is that I think is I don't favorite part is that I think is I don't know why every other company hasn't done know why every other company hasn't done know why every other company hasn't done this. Does that one have it? Yes, that this. Does that one have it? Yes, that this. Does that one have it? Yes, that one has it, too. one has it, too. one has it, too. >> See that little that little knob? See >> See that little that little knob? See >> See that little that little knob? See that little knob on the the notch on the that little knob on the the notch on the that little knob on the the notch on the handle? Your spoon your spoon handle? Your spoon your spoon handle? Your spoon your spoon >> can rest there. >> can rest there. >> can rest there. >> Yes. >> Yes. >> Yes. >> One of my big Okay. Okay. I'm I'm the >> One of my big Okay. Okay. I'm I'm the >> One of my big Okay. Okay. I'm I'm the one that I'm the one that cleans the one that I'm the one that cleans the one that I'm the one that cleans the kitchen. I'm the one that This is like a kitchen. I'm the one that This is like a kitchen. I'm the one that This is like a pet. pet. pet. >> You know, it goes on the counter. >> You know, it goes on the counter. >> You know, it goes on the counter. >> Yes. It goes on the counter and then the >> Yes. It goes on the counter and then the >> Yes. It goes on the counter and then the food and stuff gets stuck on there and food and stuff gets stuck on there and food and stuff gets stuck on there and it's always a pain to clean. It's like it's always a pain to clean. It's like it's always a pain to clean. It's like >> and or I'm always trying to rest a a a >> and or I'm always trying to rest a a a >> and or I'm always trying to rest a a a plastic uh you know spatula on a hot pot plastic uh you know spatula on a hot pot plastic uh you know spatula on a hot pot which will melt it so you can't do that which will melt it so you can't do that which will melt it so you can't do that and so it annoys me. Right. Or and you and so it annoys me. Right. Or and you and so it annoys me. Right. Or and you can't use a metal one on can't use a metal one on can't use a metal one on >> Well, that's a good pot to cook rice in. >> Well, that's a good pot to cook rice in. >> Well, that's a good pot to cook rice in. >> Well, the nice thing is it's nonstick >> Well, the nice thing is it's nonstick >> Well, the nice thing is it's nonstick and it's ceramic. Okay. No forever and it's ceramic. Okay. No forever and it's ceramic. Okay. No forever chemicals. Yeah. They're light chemicals. Yeah. They're light chemicals. Yeah. They're light >> and they're super light. >> and they're super light. >> and they're super light. >> They have a threeyear warranty on them >> They have a threeyear warranty on them >> They have a threeyear warranty on them >> and free shipping returns. You can try >> and free shipping returns. You can try >> and free shipping returns. You can try it out for 100 days. If you don't love it out for 100 days. If you don't love it out for 100 days. If you don't love it, you can return it. it, you can return it. it, you can return it. >> They're they're pots and pans. >> They're they're pots and pans. >> They're they're pots and pans. >> I love that. I love that we're doing >> I love that. I love that we're doing >> I love that. I love that we're doing this now where we're opening up and this now where we're opening up and this now where we're opening up and we're giving them to us because I'm I'm we're giving them to us because I'm I'm we're giving them to us because I'm I'm close to like switching out everything I close to like switching out everything I close to like switching out everything I have to them. have to them. have to them. >> Yeah. I want my whole kitchen to be out. >> Yeah. I want my whole kitchen to be out. >> Yeah. I want my whole kitchen to be out. >> There's something to note on this lid >> There's something to note on this lid >> There's something to note on this lid here. It's kind of cool. They have a here. It's kind of cool. They have a here. It's kind of cool. They have a strainer on one side. It's open on the strainer on one side. It's open on the strainer on one side. It's open on the other and you can just twist it. So if other and you can just twist it. So if other and you can just twist it. So if you want steam, you don't have any air you want steam, you don't have any air you want steam, you don't have any air steam escaping. But when it's time to steam escaping. But when it's time to steam escaping. But when it's time to like pour or strain something out, say like pour or strain something out, say like pour or strain something out, say you're doing pasta, you're doing pasta, you're doing pasta, >> all you do is turn to the side, hold the >> all you do is turn to the side, hold the >> all you do is turn to the side, hold the lid on. lid on. lid on. >> Oh, that's a good pasta right there. >> Oh, that's a good pasta right there. >> Oh, that's a good pasta right there. Perfect for that. Yeah. Or vegetables if Perfect for that. Yeah. Or vegetables if Perfect for that. Yeah. Or vegetables if you like to boil vegetables. I I mean I you like to boil vegetables. I I mean I you like to boil vegetables. I I mean I if you when I learned the chemicals that if you when I learned the chemicals that if you when I learned the chemicals that are in non-stick stuff. are in non-stick stuff. are in non-stick stuff. >> Yeah. >> Yeah. >> Yeah. >> Oh god. >> Oh god. >> Oh god. >> Well, isn't that like one and two right >> Well, isn't that like one and two right >> Well, isn't that like one and two right there? Uh receipts and then the pots and there? Uh receipts and then the pots and there? Uh receipts and then the pots and stuff that we cook. stuff that we cook. stuff that we cook. >> Cooking cookware is the worst. >> Cooking cookware is the worst. >> Cooking cookware is the worst. >> Oh, I thought I thought the receipts >> Oh, I thought I thought the receipts >> Oh, I thought I thought the receipts were were were >> Well, the problem with a lot of people >> Well, the problem with a lot of people >> Well, the problem with a lot of people is they they use metal utensils on their is they they use metal utensils on their is they they use metal utensils on their pots and they scrape it up and then pots and they scrape it up and then pots and they scrape it up and then you're just eating that stuff. you're just eating that stuff. you're just eating that stuff. >> It's it's amazing. What is it that they >> It's it's amazing. What is it that they >> It's it's amazing. What is it that they they put on it to where it cleans like they put on it to where it cleans like they put on it to where it cleans like that though? ceramic. that though? ceramic. that though? ceramic. >> It's ceramic. So that's >> It's ceramic. So that's >> It's ceramic. So that's >> it's very very high quality expensive >> it's very very high quality expensive >> it's very very high quality expensive >> ceramic. >> ceramic. >> ceramic. >> It's called thermachind, >> It's called thermachind, >> It's called thermachind, >> but it clean it cleans like nothing >> but it clean it cleans like nothing >> but it clean it cleans like nothing >> cuz that was a selling point for the >> cuz that was a selling point for the >> cuz that was a selling point for the Teflon pans was like how how easy it is Teflon pans was like how how easy it is Teflon pans was like how how easy it is to clean. This cleans easier and it's to clean. This cleans easier and it's to clean. This cleans easier and it's better for you. It does. Yeah. Way better for you. It does. Yeah. Way better for you. It does. Yeah. Way better. Yeah. So interesting. better. Yeah. So interesting. better. Yeah. So interesting. >> Yeah. I love it. And you have their air >> Yeah. I love it. And you have their air >> Yeah. I love it. And you have their air fryer. I do. fryer. I do. fryer. I do. >> I love it. >> I love it. >> I love it. >> Yeah. I >> Yeah. I >> Yeah. I >> Which by the way, air fryers are the >> Which by the way, air fryers are the >> Which by the way, air fryers are the worst offenders typically for forever worst offenders typically for forever worst offenders typically for forever chemicals. chemicals. chemicals. >> I didn't know that till you brought that >> I didn't know that till you brought that >> I didn't know that till you brought that up. Who figured that out? Your wife. up. Who figured that out? Your wife. up. Who figured that out? Your wife. >> Yeah, my wife. Yeah, of course. Yeah, >> Yeah, my wife. Yeah, of course. Yeah, >> Yeah, my wife. Yeah, of course. Yeah, she's she's all into this. she's she's all into this. she's she's all into this. >> Yeah. Well, we we we we wouldn't get an >> Yeah. Well, we we we we wouldn't get an >> Yeah. Well, we we we we wouldn't get an air fryer because of that. Cuz I air fryer because of that. Cuz I air fryer because of that. Cuz I couldn't find any. couldn't find any. couldn't find any. >> Oh, you Oh, you were You knew that >> Oh, you Oh, you were You knew that >> Oh, you Oh, you were You knew that before? before? before? >> Before we were working with us know >> Before we were working with us know >> Before we were working with us know that. There was a point there where I that. There was a point there where I that. There was a point there where I was talking about air fryer. was talking about air fryer. was talking about air fryer. >> Before I talk to you about everything, >> Before I talk to you about everything, >> Before I talk to you about everything, you warm up your stuff in plastic in the you warm up your stuff in plastic in the you warm up your stuff in plastic in the microwave. Yeah. I told you for years. microwave. Yeah. I told you for years. microwave. Yeah. I told you for years. >> Doug got me to change that. >> Doug got me to change that. >> Doug got me to change that. >> Why don't you listen to me? It's always >> Why don't you listen to me? It's always >> Why don't you listen to me? It's always done. done. done. >> Doug has Doug has better delivery, dude. >> Doug has Doug has better delivery, dude. >> Doug has Doug has better delivery, dude. >> You try to bully me into it so than >> You try to bully me into it so than >> You try to bully me into it so than ever. Just like you. Just like you, bro. ever. Just like you. Just like you, bro. ever. Just like you. Just like you, bro. If I try to tell you what to do, I got If I try to tell you what to do, I got If I try to tell you what to do, I got to go around. I got to go around and get to go around. I got to go around and get to go around. I got to go around and get I've got to call Jessica. I got to call I've got to call Jessica. I got to call I've got to call Jessica. I got to call Jessica to get you to do something. Jessica to get you to do something. Jessica to get you to do something. >> That is the That is the >> That is the That is the >> That is the That is the >> Even worse. >> Even worse. >> Even worse. >> Joy Mode is a before performance >> Joy Mode is a before performance >> Joy Mode is a before performance supplement. And by performance, I mean supplement. And by performance, I mean supplement. And by performance, I mean intimate performance makes a big intimate performance makes a big intimate performance makes a big difference. There's compounds in Joy difference. There's compounds in Joy difference. There's compounds in Joy Mode that have been backed by data to Mode that have been backed by data to Mode that have been backed by data to improve blood flow. So, you get relaxed improve blood flow. So, you get relaxed improve blood flow. So, you get relaxed blood vessels, more blood flow, things blood vessels, more blood flow, things blood vessels, more blood flow, things get firmer, you last longer, it's get firmer, you last longer, it's get firmer, you last longer, it's stronger, it really works. Our audience stronger, it really works. Our audience stronger, it really works. Our audience loves it. We get tons of com comments on loves it. We get tons of com comments on loves it. We get tons of com comments on using Joy Mode 45 minutes to four hours using Joy Mode 45 minutes to four hours using Joy Mode 45 minutes to four hours prior to sexual activity. It's a prior to sexual activity. It's a prior to sexual activity. It's a pre-workout that you take before the pre-workout that you take before the pre-workout that you take before the most important workout of the day, of most important workout of the day, of most important workout of the day, of course. Go check them out. Get yourself course. Go check them out. Get yourself course. Go check them out. Get yourself 20% off. Go to tryjoymo.com/mindpump. Use the code mindpump. Get 20% off. Back Use the code mindpump. Get 20% off. Back to the show. to the show. to the show. First question is from coach cowboy First question is from coach cowboy First question is from coach cowboy James CPT. Are there actual benefits to James CPT. Are there actual benefits to James CPT. Are there actual benefits to vibration plates or is it just another vibration plates or is it just another vibration plates or is it just another gimmick in the fitness industry? gimmick in the fitness industry? gimmick in the fitness industry? >> The way that they advertise them is a >> The way that they advertise them is a >> The way that they advertise them is a gimmick. gimmick. gimmick. >> So they they advertise them uh for and >> So they they advertise them uh for and >> So they they advertise them uh for and they'll say it's helps with fitness, they'll say it's helps with fitness, they'll say it's helps with fitness, builds more muscle, it's a great way to builds more muscle, it's a great way to builds more muscle, it's a great way to work out. It's none of those things, but work out. It's none of those things, but work out. It's none of those things, but it is helpful uh to reach deeper ranges it is helpful uh to reach deeper ranges it is helpful uh to reach deeper ranges of motion to work on mobility in a of motion to work on mobility in a of motion to work on mobility in a mobility protocol. I can see value um in mobility protocol. I can see value um in mobility protocol. I can see value um in using a vibration plate. And the reason using a vibration plate. And the reason using a vibration plate. And the reason why it works is like let's say you're why it works is like let's say you're why it works is like let's say you're trying to get into a deep squat and you trying to get into a deep squat and you trying to get into a deep squat and you get stuck. When you stand on a vibration get stuck. When you stand on a vibration get stuck. When you stand on a vibration plate, uh the vibration actually gets plate, uh the vibration actually gets plate, uh the vibration actually gets the central nervous system to start to the central nervous system to start to the central nervous system to start to relax and you'll be able to move deeper relax and you'll be able to move deeper relax and you'll be able to move deeper into that position. into that position. into that position. >> Overrides your governing. >> Overrides your governing. >> Overrides your governing. >> It overrides the governing to an extent. >> It overrides the governing to an extent. >> It overrides the governing to an extent. much like what uh pressure points or much like what uh pressure points or much like what uh pressure points or massage therapy does to a muscle, right? massage therapy does to a muscle, right? massage therapy does to a muscle, right? So, one of the when you have really So, one of the when you have really So, one of the when you have really tight, stiff muscles and you get this tight, stiff muscles and you get this tight, stiff muscles and you get this deep tissue massage, that's what that deep tissue massage, that's what that deep tissue massage, that's what that does is it overrides the CNS, relaxes, does is it overrides the CNS, relaxes, does is it overrides the CNS, relaxes, and then all a sudden you're like, "Oh, and then all a sudden you're like, "Oh, and then all a sudden you're like, "Oh, wow. It feels so good." Which wow. It feels so good." Which wow. It feels so good." Which >> is arguably cheaper. So, yeah, it's hard >> is arguably cheaper. So, yeah, it's hard >> is arguably cheaper. So, yeah, it's hard for me to kind of push the place for the for me to kind of push the place for the for me to kind of push the place for the price point. price point. price point. >> Yeah, I'm not a fan. Uh, this is also >> Yeah, I'm not a fan. Uh, this is also >> Yeah, I'm not a fan. Uh, this is also like um because it got so much like um because it got so much like um because it got so much popularity, they now have all the cheap popularity, they now have all the cheap popularity, they now have all the cheap version gimmicky ones. version gimmicky ones. version gimmicky ones. >> So yeah, cuz originally I thought these >> So yeah, cuz originally I thought these >> So yeah, cuz originally I thought these like were all like Doug can pull it up like were all like Doug can pull it up like were all like Doug can pull it up right now. Vibration plates on Amazon right now. Vibration plates on Amazon right now. Vibration plates on Amazon and you can get them for next to and you can get them for next to and you can get them for next to nothing. nothing. nothing. >> You need a pretty strong vibration plate >> You need a pretty strong vibration plate >> You need a pretty strong vibration plate to make a difference. Yeah, it's not to make a difference. Yeah, it's not to make a difference. Yeah, it's not going to be just like a, you know, weak going to be just like a, you know, weak going to be just like a, you know, weak I remember years ago I put a foam roller I remember years ago I put a foam roller I remember years ago I put a foam roller >> that vibrated >> that vibrated >> that vibrated >> and you found out it was really inside >> and you found out it was really inside >> and you found out it was really inside it. it. it. >> Yeah, that's another story. But it >> Yeah, that's another story. But it >> Yeah, that's another story. But it didn't it I mean it didn't really do didn't it I mean it didn't really do didn't it I mean it didn't really do anything. It wasn't strong enough. Like anything. It wasn't strong enough. Like anything. It wasn't strong enough. Like the real expensive vibration plates the real expensive vibration plates the real expensive vibration plates which I don't think are worth the which I don't think are worth the which I don't think are worth the investment. But if you go to a gym with investment. But if you go to a gym with investment. But if you go to a gym with one, one, one, >> try doing like they get ones for 1999 >> try doing like they get ones for 1999 >> try doing like they get ones for 1999 bucks. bucks. bucks. >> The the big ones are much more >> The the big ones are much more >> The the big ones are much more expensive. expensive. expensive. >> Oh yeah. The big ones are like5 like$5 >> Oh yeah. The big ones are like5 like$5 >> Oh yeah. The big ones are like5 like$5 to $10,000. That's right. Yeah. So to $10,000. That's right. Yeah. So to $10,000. That's right. Yeah. So they're they're they're >> I actually like those. They're they're >> I actually like those. They're they're >> I actually like those. They're they're like lacrosse ball size and they vibrate like lacrosse ball size and they vibrate like lacrosse ball size and they vibrate because Yeah. If you're doing any kind because Yeah. If you're doing any kind because Yeah. If you're doing any kind of quote unquote myofascial release like of quote unquote myofascial release like of quote unquote myofascial release like that's uh you know helpful. that's uh you know helpful. that's uh you know helpful. >> Yeah. But like static stretching on one >> Yeah. But like static stretching on one >> Yeah. But like static stretching on one mobility on them. Um it's like uh if it mobility on them. Um it's like uh if it mobility on them. Um it's like uh if it takes me if it would take me 60 seconds takes me if it would take me 60 seconds takes me if it would take me 60 seconds or 120 seconds like 2 minutes, 3 minutes or 120 seconds like 2 minutes, 3 minutes or 120 seconds like 2 minutes, 3 minutes to get into a position, I can get into to get into a position, I can get into to get into a position, I can get into it in 15 or 20 seconds on a vibration it in 15 or 20 seconds on a vibration it in 15 or 20 seconds on a vibration plate. So um plate. So um plate. So um >> do a do a lunge to a single leg balance >> do a do a lunge to a single leg balance >> do a do a lunge to a single leg balance and you'll get all more benefits than and you'll get all more benefits than and you'll get all more benefits than what you get from your what you get from your what you get from your >> Well, the way they sell it is so >> Well, the way they sell it is so >> Well, the way they sell it is so >> Well, yeah. No, it's all that's my point >> Well, yeah. No, it's all that's my point >> Well, yeah. No, it's all that's my point though. like the any any any bit of like though. like the any any any bit of like though. like the any any any bit of like stability involvement or anything like stability involvement or anything like stability involvement or anything like that is do a do a single leg toe touch that is do a do a single leg toe touch that is do a do a single leg toe touch do a lunge to a balance and any toward do a lunge to a balance and any toward do a lunge to a balance and any toward any sort of benefit that they try and any sort of benefit that they try and any sort of benefit that they try and sell you on this you'll get more from sell you on this you'll get more from sell you on this you'll get more from that. that. that. >> So what you'll see with some studies is >> So what you'll see with some studies is >> So what you'll see with some studies is they'll compare vibration plate to they'll compare vibration plate to they'll compare vibration plate to nothing and and there'll be like a nothing and and there'll be like a nothing and and there'll be like a little bit of a bone strengthening little bit of a bone strengthening little bit of a bone strengthening effect or whatever. effect or whatever. effect or whatever. >> Um super minimal. It's like if you're >> Um super minimal. It's like if you're >> Um super minimal. It's like if you're looking to strengthen your bones and looking to strengthen your bones and looking to strengthen your bones and your muscles like do some body weight your muscles like do some body weight your muscles like do some body weight strength training exercise will crush strength training exercise will crush strength training exercise will crush >> it'll crush what a vibration plate does. >> it'll crush what a vibration plate does. >> it'll crush what a vibration plate does. But for if I was training in a gym and But for if I was training in a gym and But for if I was training in a gym and training clients, uh I would use it uh training clients, uh I would use it uh training clients, uh I would use it uh for specific mobility and that's about for specific mobility and that's about for specific mobility and that's about it. If I own the gym, I would not spend it. If I own the gym, I would not spend it. If I own the gym, I would not spend five grand on one. That'd be like not a five grand on one. That'd be like not a five grand on one. That'd be like not a worthwhile investment. worthwhile investment. worthwhile investment. >> No. No. Next question is from Fran Fa. >> No. No. Next question is from Fran Fa. >> No. No. Next question is from Fran Fa. I'm new to lifting with a barbell and I I'm new to lifting with a barbell and I I'm new to lifting with a barbell and I have a home gym. I frequently lift when have a home gym. I frequently lift when have a home gym. I frequently lift when I am home alone. My goal is to progress I am home alone. My goal is to progress I am home alone. My goal is to progress to heavy squats, but I'm afraid of to heavy squats, but I'm afraid of to heavy squats, but I'm afraid of hurting myself or getting stuck at the hurting myself or getting stuck at the hurting myself or getting stuck at the bottom. What is the best rep range for bottom. What is the best rep range for bottom. What is the best rep range for me? me? me? >> Uh, I mean, you can get hurt with any >> Uh, I mean, you can get hurt with any >> Uh, I mean, you can get hurt with any rep range if you do it wrong. Uh, you rep range if you do it wrong. Uh, you rep range if you do it wrong. Uh, you know, theoretically that lower rep know, theoretically that lower rep know, theoretically that lower rep ranges with heavier weight have a higher ranges with heavier weight have a higher ranges with heavier weight have a higher risk of injury, but that's when you risk of injury, but that's when you risk of injury, but that's when you start to get really strong. So, I'd like start to get really strong. So, I'd like start to get really strong. So, I'd like to touch on this. Um, if you have poor to touch on this. Um, if you have poor to touch on this. Um, if you have poor stability, sometimes the higher rep stability, sometimes the higher rep stability, sometimes the higher rep ranges are worse uh for people. ranges are worse uh for people. ranges are worse uh for people. >> If you're lifting a lot of weight, then >> If you're lifting a lot of weight, then >> If you're lifting a lot of weight, then I can see why this would be an issue. I can see why this would be an issue. I can see why this would be an issue. But low, you know, low to high rep But low, you know, low to high rep But low, you know, low to high rep ranges, they're all good. If you have a ranges, they're all good. If you have a ranges, they're all good. If you have a home gym, uh if you have safeties, well, home gym, uh if you have safeties, well, home gym, uh if you have safeties, well, there you go right there. Yeah. there you go right there. Yeah. there you go right there. Yeah. >> Or learn how to dump the barbell. >> Or learn how to dump the barbell. >> Or learn how to dump the barbell. >> Exactly. I think that's a skill >> Exactly. I think that's a skill >> Exactly. I think that's a skill everybody that's, you know, working with everybody that's, you know, working with everybody that's, you know, working with barbells should learn anyways. I really barbells should learn anyways. I really barbells should learn anyways. I really feel like that's something that's way feel like that's something that's way feel like that's something that's way overlooked. If you learn how to actually overlooked. If you learn how to actually overlooked. If you learn how to actually dump the barbell effectively, this isn't dump the barbell effectively, this isn't dump the barbell effectively, this isn't even an issue. even an issue. even an issue. >> Yeah. >> Yeah. >> Yeah. >> Yeah. I I wish we had a little bit more >> Yeah. I I wish we had a little bit more >> Yeah. I I wish we had a little bit more information about this client and like information about this client and like information about this client and like what what is how much are you able to what what is how much are you able to what what is how much are you able to lift right now? Can you just do the bar? lift right now? Can you just do the bar? lift right now? Can you just do the bar? Have you added 10 pounds to it? because Have you added 10 pounds to it? because Have you added 10 pounds to it? because uh you know heavy heavy squatting is uh you know heavy heavy squatting is uh you know heavy heavy squatting is relative to the client and where they're relative to the client and where they're relative to the client and where they're currently at. I I also want to comment currently at. I I also want to comment currently at. I I also want to comment on the the value of actually loading it on the the value of actually loading it on the the value of actually loading it versus kind of nothing. Um I've talked versus kind of nothing. Um I've talked versus kind of nothing. Um I've talked about this before on the podcast like if about this before on the podcast like if about this before on the podcast like if you watch me do a a 135 135 lb squat you watch me do a a 135 135 lb squat you watch me do a a 135 135 lb squat which is basically a plate on each side which is basically a plate on each side which is basically a plate on each side for me is really light versus 225 and for me is really light versus 225 and for me is really light versus 225 and above uh my heavier loaded squat looks above uh my heavier loaded squat looks above uh my heavier loaded squat looks better. better. better. >> Yeah. Yeah. because it's it's enough >> Yeah. Yeah. because it's it's enough >> Yeah. Yeah. because it's it's enough weight that I have to really brace. I'm weight that I have to really brace. I'm weight that I have to really brace. I'm more rigid and controlled. more rigid and controlled. more rigid and controlled. >> It gets around a little of the tightness >> It gets around a little of the tightness >> It gets around a little of the tightness because it forces because it forces because it forces >> Yes. Where when I'm so light, I'm I'm >> Yes. Where when I'm so light, I'm I'm >> Yes. Where when I'm so light, I'm I'm kind of loose and it's it's almost too kind of loose and it's it's almost too kind of loose and it's it's almost too light. So, and I found this with clients light. So, and I found this with clients light. So, and I found this with clients when I when I find a a good weight when I when I find a a good weight when I when I find a a good weight that's challenging for them. I'm not that's challenging for them. I'm not that's challenging for them. I'm not trying to PR them or anything, but trying to PR them or anything, but trying to PR them or anything, but challenging enough that, hey, working challenging enough that, hey, working challenging enough that, hey, working six to eight reps is is hard. I I see six to eight reps is is hard. I I see six to eight reps is is hard. I I see some of the best mechanics. Um, when I some of the best mechanics. Um, when I some of the best mechanics. Um, when I when I put like just the bar on there when I put like just the bar on there when I put like just the bar on there and I teach a squat, they seem to be and I teach a squat, they seem to be and I teach a squat, they seem to be flimsy and all over the place because flimsy and all over the place because flimsy and all over the place because their legs are plenty strong enough to their legs are plenty strong enough to their legs are plenty strong enough to push up that 45 lbs, but they're not push up that 45 lbs, but they're not push up that 45 lbs, but they're not locked into enough to where it's loaded locked into enough to where it's loaded locked into enough to where it's loaded to where oh, they really brace the core to where oh, they really brace the core to where oh, they really brace the core and posture upright. Like, so there's and posture upright. Like, so there's and posture upright. Like, so there's some value to loading it to where it's some value to loading it to where it's some value to loading it to where it's challenging. Just go slow. I mean, load challenging. Just go slow. I mean, load challenging. Just go slow. I mean, load load it to where six to eight reps is load it to where six to eight reps is load it to where six to eight reps is difficult but doable. And and then difficult but doable. And and then difficult but doable. And and then slowly try and increase that weight over slowly try and increase that weight over slowly try and increase that weight over time. time. time. >> Yeah. you focus on your your technique >> Yeah. you focus on your your technique >> Yeah. you focus on your your technique and your form and staying stable and not and your form and staying stable and not and your form and staying stable and not wobbling. Um, and perfect it, you can wobbling. Um, and perfect it, you can wobbling. Um, and perfect it, you can actually not add weight and just get actually not add weight and just get actually not add weight and just get better with your form, which will start better with your form, which will start better with your form, which will start to make it feel a little bit more to make it feel a little bit more to make it feel a little bit more difficult. And that's also progressing. difficult. And that's also progressing. difficult. And that's also progressing. Uh, so focus on that. And then, uh, Uh, so focus on that. And then, uh, Uh, so focus on that. And then, uh, practice dumping the bar. And dumping practice dumping the bar. And dumping practice dumping the bar. And dumping the bar literally is like you're stuck the bar literally is like you're stuck the bar literally is like you're stuck at the bottom and you can get it off at the bottom and you can get it off at the bottom and you can get it off your back. your back. your back. >> [ __ ] it off. >> [ __ ] it off. >> [ __ ] it off. >> And now, by the way, this is an easy >> And now, by the way, this is an easy >> And now, by the way, this is an easy thing to do. The the reason why people thing to do. The the reason why people thing to do. The the reason why people don't like to do it is they're scared of don't like to do it is they're scared of don't like to do it is they're scared of dropping the bar. They think it's be dropping the bar. They think it's be dropping the bar. They think it's be loud or whatever. just practice it a loud or whatever. just practice it a loud or whatever. just practice it a couple times with a plate and you'll see couple times with a plate and you'll see couple times with a plate and you'll see it's not a big deal. Um, and then it's it's not a big deal. Um, and then it's it's not a big deal. Um, and then it's really easy to get out from under a really easy to get out from under a really easy to get out from under a squat uh by doing that. But if you have squat uh by doing that. But if you have squat uh by doing that. But if you have safeties, if you have a a a squat rack, safeties, if you have a a a squat rack, safeties, if you have a a a squat rack, >> uh most home gym squat racks these days >> uh most home gym squat racks these days >> uh most home gym squat racks these days have some kind of a safety. have some kind of a safety. have some kind of a safety. >> Yeah, the safety arms and you set it >> Yeah, the safety arms and you set it >> Yeah, the safety arms and you set it just below uh the parallel set. just below uh the parallel set. just below uh the parallel set. >> Also, if you're working in this, if you >> Also, if you're working in this, if you >> Also, if you're working in this, if you choose a weight that I'm telling you choose a weight that I'm telling you choose a weight that I'm telling you should be challenging for six to eight, should be challenging for six to eight, should be challenging for six to eight, nothing says that while you're on rep nothing says that while you're on rep nothing says that while you're on rep four, you go, "Oh, wow. This is getting four, you go, "Oh, wow. This is getting four, you go, "Oh, wow. This is getting really hard. I don't know if I can get really hard. I don't know if I can get really hard. I don't know if I can get out the bottom. Stop at four. out the bottom. Stop at four. out the bottom. Stop at four. >> Like you uh >> Like you uh >> Like you uh >> you don't need to to choose a weight >> you don't need to to choose a weight >> you don't need to to choose a weight that is like pushing you to failure. that is like pushing you to failure. that is like pushing you to failure. >> Again, choose a weight that you think is >> Again, choose a weight that you think is >> Again, choose a weight that you think is difficult to go six or eight. Let's difficult to go six or eight. Let's difficult to go six or eight. Let's pretend uh set one you get eight. Set pretend uh set one you get eight. Set pretend uh set one you get eight. Set two you only get seven. Set three you two you only get seven. Set three you two you only get seven. Set three you barely get six. Okay. So, set four you barely get six. Okay. So, set four you barely get six. Okay. So, set four you drop you stop at five or four. Like drop you stop at five or four. Like drop you stop at five or four. Like there's nothing there's nothing wrong there's nothing there's nothing wrong there's nothing there's nothing wrong with that. Um, but a lot of times you'd with that. Um, but a lot of times you'd with that. Um, but a lot of times you'd be surprised on h how strong I mean be surprised on h how strong I mean be surprised on h how strong I mean those are your glutes getting you out of those are your glutes getting you out of those are your glutes getting you out of that hole. And our glutes are the that hole. And our glutes are the that hole. And our glutes are the strongest part of our lower body. And strongest part of our lower body. And strongest part of our lower body. And so, uh, those those muscles tend to be so, uh, those those muscles tend to be so, uh, those those muscles tend to be much stronger than people realize. And much stronger than people realize. And much stronger than people realize. And also why there's such so much value in also why there's such so much value in also why there's such so much value in training that. But, you know, start training that. But, you know, start training that. But, you know, start slow. Uh, take your time. Choose a uh slow. Uh, take your time. Choose a uh slow. Uh, take your time. Choose a uh choose a weight for six to eight reps. choose a weight for six to eight reps. choose a weight for six to eight reps. Be okay if you have to stop at four. And Be okay if you have to stop at four. And Be okay if you have to stop at four. And slowly add weight over time. slowly add weight over time. slowly add weight over time. >> All right. Real quick, if you love us >> All right. Real quick, if you love us >> All right. Real quick, if you love us like we love you, why not show up by like we love you, why not show up by like we love you, why not show up by rocking one of our shirts, hats, mugs, rocking one of our shirts, hats, mugs, rocking one of our shirts, hats, mugs, or training gear over at or training gear over at or training gear over at mypumpstore.com. mypumpstore.com. mypumpstore.com. I'm talking right now. Hit pause. Head I'm talking right now. Hit pause. Head I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. on over to mypumpstore.com. That's it. on over to mypumpstore.com. That's it. Enjoy the rest of the show. We also have a couples bundle. Four We also have a couples bundle. Four programs over 50% off all together. It's programs over 50% off all together. It's programs over 50% off all together. It's MAPS aesthetic, maps hit, maps muscle MAPS aesthetic, maps hit, maps muscle MAPS aesthetic, maps hit, maps muscle mommy, and the OBS six-pack formula. mommy, and the OBS six-pack formula. mommy, and the OBS six-pack formula. Just head over to mpv valalentine.com. Just head over to mpv valalentine.com. Just head over to mpv valalentine.com. Back to the show. Back to the show. Back to the show. >> Next question is from Burke himself. >> Next question is from Burke himself. >> Next question is from Burke himself. What grip type of pressing movement What grip type of pressing movement What grip type of pressing movement would be the easiest on the rotator would be the easiest on the rotator would be the easiest on the rotator cuff? cuff? cuff? >> So, here's the thing with this. First >> So, here's the thing with this. First >> So, here's the thing with this. First off, the rotator cuff uh is not a off, the rotator cuff uh is not a off, the rotator cuff uh is not a muscle. So, what that represents is a muscle. So, what that represents is a muscle. So, what that represents is a part on of the shoulder blade where you part on of the shoulder blade where you part on of the shoulder blade where you have four muscles that attach to. You have four muscles that attach to. You have four muscles that attach to. You have the suppinatus, the infraspanatus, have the suppinatus, the infraspanatus, have the suppinatus, the infraspanatus, terraz minor uh subscapularis attaches terraz minor uh subscapularis attaches terraz minor uh subscapularis attaches to this uh part of the shoulder blade to this uh part of the shoulder blade to this uh part of the shoulder blade and those those muscles are relatively and those those muscles are relatively and those those muscles are relatively small and what they do is they stabilize small and what they do is they stabilize small and what they do is they stabilize your arm. They stabilize the humorris. your arm. They stabilize the humorris. your arm. They stabilize the humorris. This is the upper arm. This is the upper arm. This is the upper arm. >> So when I'm pressing uh it's it's not >> So when I'm pressing uh it's it's not >> So when I'm pressing uh it's it's not doing anything other than keeping my doing anything other than keeping my doing anything other than keeping my upper arm stable so it doesn't, you upper arm stable so it doesn't, you upper arm stable so it doesn't, you know, twist back or twist forward. So, know, twist back or twist forward. So, know, twist back or twist forward. So, if you have issues with the rotator cuff if you have issues with the rotator cuff if you have issues with the rotator cuff area when you're shoulder pressing, it's area when you're shoulder pressing, it's area when you're shoulder pressing, it's a stability issue. It's not a shoulder a stability issue. It's not a shoulder a stability issue. It's not a shoulder pressure issue. pressure issue. pressure issue. >> There isn't a shoulder press that you >> There isn't a shoulder press that you >> There isn't a shoulder press that you could do that will solve this problem. could do that will solve this problem. could do that will solve this problem. You have to solve the problem of the You have to solve the problem of the You have to solve the problem of the stability that invol that's involved. stability that invol that's involved. stability that invol that's involved. >> Get a strong rot. This is uh Sal tells >> Get a strong rot. This is uh Sal tells >> Get a strong rot. This is uh Sal tells the story of when he added all that the story of when he added all that the story of when he added all that weight, added the weight to his bench weight, added the weight to his bench weight, added the weight to his bench press doing the the the what would you press doing the the the what would you press doing the the the what would you call it? call it? call it? >> It was a shoulder. It was called the >> It was a shoulder. It was called the >> It was a shoulder. It was called the shoulder external rotation. Yeah. shoulder external rotation. Yeah. shoulder external rotation. Yeah. >> So work on exercises like you know >> So work on exercises like you know >> So work on exercises like you know external like these are like rehab exerc external like these are like rehab exerc external like these are like rehab exerc I don't I don't know if how often you I don't I don't know if how often you I don't I don't know if how often you guys see me but that is a every time I guys see me but that is a every time I guys see me but that is a every time I bench I do W's. bench I do W's. bench I do W's. >> I I always face PS W's on the suspension >> I I always face PS W's on the suspension >> I I always face PS W's on the suspension trainer for me cuz you can modify it trainer for me cuz you can modify it trainer for me cuz you can modify it with your body weight. So, and I want to with your body weight. So, and I want to with your body weight. So, and I want to do it enough to where I can get like 12 do it enough to where I can get like 12 do it enough to where I can get like 12 to 15 reps to 15 reps to 15 reps >> and warming that that rotator cuff up >> and warming that that rotator cuff up >> and warming that that rotator cuff up real good and getting that shoulder all real good and getting that shoulder all real good and getting that shoulder all stable and warmed up. Um, man, that gets stable and warmed up. Um, man, that gets stable and warmed up. Um, man, that gets me ready for a bench press like nothing me ready for a bench press like nothing me ready for a bench press like nothing else. And so, uh, that has been a go-to else. And so, uh, that has been a go-to else. And so, uh, that has been a go-to move for myself and my clients to to do move for myself and my clients to to do move for myself and my clients to to do that. that. that. >> Yeah. And so what you would do is with >> Yeah. And so what you would do is with >> Yeah. And so what you would do is with your shoulder workouts uh for a little your shoulder workouts uh for a little your shoulder workouts uh for a little while is going to be centered around while is going to be centered around while is going to be centered around strengthening these muscles working on strengthening these muscles working on strengthening these muscles working on what's known as uh external rotation, what's known as uh external rotation, what's known as uh external rotation, internal rotation, full range of motion. internal rotation, full range of motion. internal rotation, full range of motion. You know, handcuffs with rotation is a You know, handcuffs with rotation is a You know, handcuffs with rotation is a good movement. Wall press is a good good movement. Wall press is a good good movement. Wall press is a good movement. W's on a suspension trainer. movement. W's on a suspension trainer. movement. W's on a suspension trainer. Uh you know, face pulls is good uh to Uh you know, face pulls is good uh to Uh you know, face pulls is good uh to really because here's what happens. you really because here's what happens. you really because here's what happens. you get really strong what are known as as get really strong what are known as as get really strong what are known as as prime movers in the shoulder or the prime movers in the shoulder or the prime movers in the shoulder or the chest or the back and then these chest or the back and then these chest or the back and then these stabilizing muscles aren't strong enough stabilizing muscles aren't strong enough stabilizing muscles aren't strong enough to stabilize these really powerful prime to stabilize these really powerful prime to stabilize these really powerful prime movers. So I'm getting stronger with my movers. So I'm getting stronger with my movers. So I'm getting stronger with my shoulder press I start to get so strong shoulder press I start to get so strong shoulder press I start to get so strong that my stabilizer muscles aren't strong that my stabilizer muscles aren't strong that my stabilizer muscles aren't strong enough to support. So I get a little bit enough to support. So I get a little bit enough to support. So I get a little bit of movement in my shoulder press and poo of movement in my shoulder press and poo of movement in my shoulder press and poo I feel pain right in those areas because I feel pain right in those areas because I feel pain right in those areas because it's like they can't handle the weight it's like they can't handle the weight it's like they can't handle the weight that I'm moving. So, it's really that I'm moving. So, it's really that I'm moving. So, it's really important to get these strong, to get important to get these strong, to get important to get these strong, to get that stability, and then to continue to that stability, and then to continue to that stability, and then to continue to always go back to it before you start to always go back to it before you start to always go back to it before you start to have pain. But, it's not the shoulder have pain. But, it's not the shoulder have pain. But, it's not the shoulder press uh that's the issue. press uh that's the issue. press uh that's the issue. >> Next question is from Mrs. Alyssa >> Next question is from Mrs. Alyssa >> Next question is from Mrs. Alyssa Mohler. I have a L5 bulging disc that Mohler. I have a L5 bulging disc that Mohler. I have a L5 bulging disc that causes me pretty frequent pain, and I'm causes me pretty frequent pain, and I'm causes me pretty frequent pain, and I'm trying to recover and heal it, but my trying to recover and heal it, but my trying to recover and heal it, but my chiropractor says it could take 3 to 6 chiropractor says it could take 3 to 6 chiropractor says it could take 3 to 6 months to fully heal. How am I supposed months to fully heal. How am I supposed months to fully heal. How am I supposed to train when I can't load heavy? to train when I can't load heavy? to train when I can't load heavy? Especially the lower body exercises like Especially the lower body exercises like Especially the lower body exercises like squats, deadlifts, etc. squats, deadlifts, etc. squats, deadlifts, etc. >> Yeah. Well, first of all, uh unilateral >> Yeah. Well, first of all, uh unilateral >> Yeah. Well, first of all, uh unilateral exercises probably fine. Okay. Uh so exercises probably fine. Okay. Uh so exercises probably fine. Okay. Uh so there's lots of great lower body uh there's lots of great lower body uh there's lots of great lower body uh unilateral exercises. Also, there's so unilateral exercises. Also, there's so unilateral exercises. Also, there's so many people with bulging discs in L4 and many people with bulging discs in L4 and many people with bulging discs in L4 and L5, right? L5, right? L5, right? >> This isn't a death sentence. >> This isn't a death sentence. >> This isn't a death sentence. >> Uh if you were to to, you know, image a >> Uh if you were to to, you know, image a >> Uh if you were to to, you know, image a hundred random people, hundred random people, hundred random people, >> people aren't even aware. >> people aren't even aware. >> people aren't even aware. >> Most Yeah. this this is okay and >> Most Yeah. this this is okay and >> Most Yeah. this this is okay and strengthening your body makes this a lot strengthening your body makes this a lot strengthening your body makes this a lot better. better. better. >> What do you think the chiropractor means >> What do you think the chiropractor means >> What do you think the chiropractor means by fully heal 3 to six months by fully heal 3 to six months by fully heal 3 to six months >> there might just it might take 3 to six >> there might just it might take 3 to six >> there might just it might take 3 to six months to feel okay to go back to months to feel okay to go back to months to feel okay to go back to regular exercise? I'm not sure regular exercise? I'm not sure regular exercise? I'm not sure >> cuz I mean like if you have a bulging >> cuz I mean like if you have a bulging >> cuz I mean like if you have a bulging disc like it's not like there that's disc like it's not like there that's disc like it's not like there that's going to heal. going to heal. going to heal. >> No, not necessarily. You're going to >> No, not necessarily. You're going to >> No, not necessarily. You're going to have a bulging reduce inflammation. have a bulging reduce inflammation. have a bulging reduce inflammation. >> Yeah. Like so that's why I'm curious >> Yeah. Like so that's why I'm curious >> Yeah. Like so that's why I'm curious what what do you think that what the what what do you think that what the what what do you think that what the chiropractor meant by that? like um like chiropractor meant by that? like um like chiropractor meant by that? like um like or or maybe because of the bulging disc, or or maybe because of the bulging disc, or or maybe because of the bulging disc, she hurt her low back doing something she hurt her low back doing something she hurt her low back doing something else or like compensated or something. else or like compensated or something. else or like compensated or something. >> But um yeah, no, this is unilateral >> But um yeah, no, this is unilateral >> But um yeah, no, this is unilateral symmetry. This is map symmetry right symmetry. This is map symmetry right symmetry. This is map symmetry right here. Like especially right now here. Like especially right now here. Like especially right now isometrics right away getting into isometrics right away getting into isometrics right away getting into isometrics isometrics isometrics >> and then symmetry. >> and then symmetry. >> and then symmetry. >> You control the load a lot too. >> You control the load a lot too. >> You control the load a lot too. >> Yeah. So that would be the the >> Yeah. So that would be the the >> Yeah. So that would be the the recommendation. But yeah, to your point, recommendation. But yeah, to your point, recommendation. But yeah, to your point, um I remember when I learned this as a um I remember when I learned this as a um I remember when I learned this as a trainer because I remember early on I trainer because I remember early on I trainer because I remember early on I got scared when I had somebody like a b got scared when I had somebody like a b got scared when I had somebody like a b told me they had a bulged disc like when told me they had a bulged disc like when told me they had a bulged disc like when I was really young. I was like, "Oh I was really young. I was like, "Oh I was really young. I was like, "Oh [ __ ] like what can I do? I can't do [ __ ] like what can I do? I can't do [ __ ] like what can I do? I can't do anything." Whatever. anything." Whatever. anything." Whatever. >> And then I remember finding out like the >> And then I remember finding out like the >> And then I remember finding out like the amount of people that have a bulged, you amount of people that have a bulged, you amount of people that have a bulged, you know, L4, L5, and the ones that report know, L4, L5, and the ones that report know, L4, L5, and the ones that report zero pain whatsoever. Then the ones that zero pain whatsoever. Then the ones that zero pain whatsoever. Then the ones that have say they have massive pain and they have say they have massive pain and they have say they have massive pain and they they it's like a tiny little bulge. And they it's like a tiny little bulge. And they it's like a tiny little bulge. And then other people with huge bulges, they then other people with huge bulges, they then other people with huge bulges, they don't even feel it. And so it's really don't even feel it. And so it's really don't even feel it. And so it's really this is like a really interesting one uh this is like a really interesting one uh this is like a really interesting one uh to you one get diagnosed and be told to you one get diagnosed and be told to you one get diagnosed and be told because then people all of a sudden because then people all of a sudden because then people all of a sudden identify that oh my god I have a bad identify that oh my god I have a bad identify that oh my god I have a bad back but yet I've seen clients uh with back but yet I've seen clients uh with back but yet I've seen clients uh with you know several millimeter bulge disc you know several millimeter bulge disc you know several millimeter bulge disc that are able to heavy deadlift and do that are able to heavy deadlift and do that are able to heavy deadlift and do everything everything that you would everything everything that you would everything everything that you would think that they're not supposed to be think that they're not supposed to be think that they're not supposed to be able to do. So um but yeah unilateral able to do. So um but yeah unilateral able to do. So um but yeah unilateral work isometric work map symmetry would work isometric work map symmetry would work isometric work map symmetry would be a perfect example. would be really be a perfect example. would be really be a perfect example. would be really really wise to invest in a correctional really wise to invest in a correctional really wise to invest in a correctional exercise specialist trainer at this exercise specialist trainer at this exercise specialist trainer at this point but yeah somebody who's who point but yeah somebody who's who point but yeah somebody who's who specializes in correctional exercise specializes in correctional exercise specializes in correctional exercise maybe it's your chiropractor sometimes maybe it's your chiropractor sometimes maybe it's your chiropractor sometimes they are sometimes not they are sometimes not they are sometimes not >> I don't know I feel I'm sus I'm >> I don't know I feel I'm sus I'm >> I don't know I feel I'm sus I'm suspicious already by the 3 to six month suspicious already by the 3 to six month suspicious already by the 3 to six month fully heal fully heal fully heal >> without but I don't have full context >> without but I don't have full context >> without but I don't have full context but that doesn't sound like something but that doesn't sound like something but that doesn't sound like something that you that you that you >> get get you a doctor brink >> get get you a doctor brink >> get get you a doctor brink >> yeah but really good correctional >> yeah but really good correctional >> yeah but really good correctional exercise will handle this and um and exercise will handle this and um and exercise will handle this and um and then it won't happen again you won't then it won't happen again you won't then it won't happen again you won't feel that pain again because the spine feel that pain again because the spine feel that pain again because the spine is I mean it's a lot of joints is I mean it's a lot of joints is I mean it's a lot of joints And what keeps it, you know, for lack of And what keeps it, you know, for lack of And what keeps it, you know, for lack of a better term, in alignment is muscle. a better term, in alignment is muscle. a better term, in alignment is muscle. So strengthen them the right right way So strengthen them the right right way So strengthen them the right right way and not only will you feel good, but you and not only will you feel good, but you and not only will you feel good, but you won't feel pain again. But unilateral won't feel pain again. But unilateral won't feel pain again. But unilateral movements is definitely where uh I would movements is definitely where uh I would movements is definitely where uh I would go. All right, I know you like that go. All right, I know you like that go. All right, I know you like that episode. If you did, check this one out. episode. If you did, check this one out. episode. If you did, check this one out. Stop doing three sets of 12 to build Stop doing three sets of 12 to build Stop doing three sets of 12 to build muscle and do this instead. You guys muscle and do this instead. You guys muscle and do this instead. You guys want to guess? want to guess? want to guess? >> Stop doing the three sets of 12 and do >> Stop doing the three sets of 12 and do >> Stop doing the three sets of 12 and do this instead. Uh, with that intro, my this instead. Uh, with that intro, my this instead. Uh, with that intro, my guess is you're going to tell people to guess is you're going to tell people to guess is you're going to tell people to change the rep range up to Yeah. 5x5 or change the rep range up to Yeah. 5x5 or change the rep range up to Yeah. 5x5 or low rep range. low rep range. low rep range. >> Do you guys remember when you're going? >> Do you guys remember when you're going? >> Do you guys remember when you're going? >> Yeah. So, um, often times we get stuck >> Yeah. So, um, often times we get stuck >> Yeah. So, um, often times we get stuck in like a set count and a rep count or a in like a set count and a rep count or a in like a set count and a rep count or a range