The Type of Exercise That Will Get You Past Sticking Points | Mind Pump 2948

Key Takeaway

Break through a sticking point today by adding isometrics at the exact angle where you fail. For a squat, bench press, or lunge, hold the weak position for 15-30 seconds with full-body tension: grip the floor, brace your trunk, and actively engage the relevant muscles. Use yielding holds for a lower-fatigue option, or push/pull against an immovable object for 3-10 seconds to build maximal force. Repeat consistently for a few weeks rather than treating it as a one-off exercise.

Episode Overview

Mind Pump explains why isometric training is an underused tool for building strength, reinforcing tendons, reducing pain, and overcoming weak points in lifts. The hosts also answer listener questions on injury prevention for runners, gaining muscle without overeating, building strength without excessive size, and using unilateral training to address asymmetries.

Full Transcript

Transcript of The Type of Exercise That Will Get You Past Sticking Points | Mind Pump 2948 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

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This is Mind Pump. In today's episode, we answered listeners' questions. People went to Instagram, Mind Pump Media. They posted questions. We picked four of them. Well, we answered them at the end of the episode, but the beginning is the intro portion. It lasted 60 minutes. This is where we talk about isometric training, building muscle, fat loss. We talk about nutrition. We talk about family life, current events. Look, if you want to post a question that we can pick from, go to Instagram, Mind Pump Media, post it there, and then we might pick it.

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Ones that strength athletes swore by. Made them strong. Made their muscles hard. Developed incredible physiques. And for some reason, nobody does them except for high level strength athletes. Nobody does them and they're easy to do. You guys, you're missing out. If you don't use isometrics in your training, you are not building the muscle you could. You're not getting as strong as you could. And you're not getting the gains that you could. It's very easy to do as well. We're going to talk about it right now.

Isometrics. Why you should do them. You think you can talk about this enough that we could shift the fitness culture to the point like we saw. To the point where you come up with an invention that helps it. Not that much. That's a lot of volume. It is. I would just be impressed and happy with what we watched happen with the squatting. Yeah. Squatting and deadlifting. Yeah. I mean, we all started at a time in the fitness space when the squat rack could go empty all day long.

That is impossible in a gym now. Not anymore. Impossible. There is no way a day goes by in a gym and that squat rack doesn't get used all day long. Listen, when I was managing gyms and I would deadlift, so I was 19, 20, so this is like 98, 1999. I'm not exaggerating. Every time I would deadlift, a member would stop me and go, hey, what are you doing? You're going to hurt yourself. What is that? I'm like, this is a deadlift. A what? Nobody knew what they were.

Nobody did them. And I agree. I would love to see people utilize isometrics. You guys, the data on them, it's one of the most studied forms of strength training. So it's like we don't have a lot of data to support it. We have a ton of data to support isometrics. And in some cases, in some ways, they're superior to other types of repetitions. In other words, you're literally missing out because you're not utilizing this incredible tool that can do things for you that traditional lifting kind of misses out on.

Well, I am a bit optimistic with it. I have seen isometrics really prevalent a lot in the strength conditioning world for like youth sports, for sports in general, and just the programming of it. It just hasn't like become more of like your commercial gym setting. You don't see that. And it's like not real relatable. And meanwhile, the same benefits, if not more benefits, because too, there's a safety component to it and there's rehab ability. There's just so many things that would translate to your average person.

It's just like it's kind of still an unfamiliar thing. I'm going to say something that I don't know if it's a bit irresponsible or not, but it's just honest because it's what I've been doing. And it was inspired by Joe DeFranco, watching him do it. And the irony of it was why he was doing it and then how I ended up using it was a little bit different. I did a post of challenging if you could do a isometric lunge with your knee just hovering off the ground and hold for like a minute on each side, which by the way, very hard to hold for one minute, about 30 seconds.

And I'm shaking like a leaf doing that. And so I saw him do it and I thought, oh, I should let me see where I'm at with that. And again, I was shaking like leaves. What I noticed was just how much it woke up my around my knees, my hips and everything. And I felt so good after I squatted after that. So I did that first just to see where I could do it now. And I was so connected. That has become how I start leg day now.

Like that's all I do. I don't do any of my mobility work. I literally do a like a like a variation of what he was doing in a pure isometric in like a Bulgarian split stance. I do a walking lunge and then hold and I hold for about 15 seconds in between each stride and I walk across the gym floor. And one time of doing that, I am ready to rock. I mean, and I feel so good going into that school. I have the data to support that again, because it's not like we don't have a lot of studies around.

It's actually one of the most studied forms of strength training. It was super popular at the turn of the century. You know, strongmen back in the day, strength athletes did it. Olympic athletes still use certain types of isometrics. Powerlifters still use certain types of isometrics because they produce tremendous gains in strength in unique ways. This is what's interesting about it. If we were looking at isometrics and it kind of did what traditional strength training did, then I would say, you know, okay, whatever, just keep doing what you're doing.

But it's actually superior in a few interesting ways. And also it doesn't create this crazy. It doesn't create nearly as much damage as traditional strength training, which makes it this interesting thing that you can kind of add to your training without running a huge risk of overtraining. Now, that doesn't mean if you're redlining now that you add it, you're not going to completely go over. But what it does mean is you get a lot of benefit with kind of little risk, risk of injury and risk of.

Yeah, recovery is pretty, pretty quick. It is. And here's now one of the reasons why I think it's just kind of fell out of favor is, you know, if I do a social media post doing an isometric, there's not much to see. So it's not an exciting post. I'm not moving. Yeah. So it's, it's hard to sell. Yeah. Yeah. If I'm lifting a bunch of weight, it's like I'm pushing and nothing's happening or I'm holding and nothing's happening. So I think a lot of education is continue to go out.

So people will get this. But once people utilize this, I mean, within a week or two, you'll notice the difference. You'll see it. And the challenge is this with isometrics. Don't just try it once. It's not like the exercise that you saw. That's like, oh, this is cool. I'll try it once. I'm gonna go back to my old stuff. No, no, do it for a while. So you can really reap the benefits of what isometrics can. Well, I like to, is it actually like it's built in intention.

So a lot of times people go through the motion and they're trying to get through workouts and they're trying to do reps to complete, you know, their session versus really focusing on what's going on and like how we can maximize that position by increasing tension and, you know, increasing stability and all of these things to produce more force. So you can do that just by, you know, taking your time, really feeling your way through and activating more muscle. I love that point, Justin, because, you know, because I've been doing this now for a while, the progression of it, um, for me, what it's looked like is, you know, it went from just a challenge.

Can I do it? And then reaping the benefits from it. Oh, this is awesome to like, oh, this is a thing to now. Like when I'm, when I'm in it, I'm like, I'm thinking about my feet on the floor and how I'm kind of gripping the floor. I'm thinking about where my, my posture is and I'm really trying to drive in, into the floor. So it turned into something like this isometric hold to this really, why I'm in this deep position. I'm spreading your feet, what's all going on right now.

Yeah. My knees opened up. My feet are, my toes are kind of spreading and I'm kind of trying to grip the floor with my feet. I'm really dry. I'm trying to engage the glute when I'm deep down in that position. I'm thinking about where my posture, my chest is like, and because you're in this, in this, you're holding this position for 15 to 30 seconds. I've got plenty of time to think about all those things. And then as I think about them really intensifying all of them, man, it just, boy, does it set my body up getting ready to go into a squat or a deadlift.

There's two main ways that you would use isometrics in strength training. One of them is called yielding. And this is where you just hold a position. So, um, give an example, I could take a bench press, uh, bring it down halfway and hold it. So that'd be yielding. Then there's something called overcoming. Overcoming is where I'm pushing against something or pulling against something or squatting against something that won't move. And so what strength athletes would do, for example, is they'd get under a barbell and they'd set pins above the barbell and they'd have so much weight on the rack that there's no way I could lift it.

And I push into the pins as hard as I possibly can. Uh, and I'm doing this for like three to 10 seconds. So it's kind of a short drive as hard as I can. Uh, nothing's moving. Yielding is just like I said, you're holding a position and you can also do, uh, the yielding ones intro rep. So I'm in a squat, I'm doing traditional reps, but then I'll hold at the bottom or something like that. A lot of times overcoming, you're going to exert more effort.

And so therefore, yeah, it's more taxing. But so you'd look at that as like, if you could like more of a, uh, compound lift versus like single. Very good. I'm glad he said that overcoming will, will fatigue you way more than yielding. Well, so, all right, here's what the data shows, uh, with isometrics and where it's better than other forms of strengthening. So I wasn't interested in looking up where it's the same. Cause otherwise why do them? Why do an isometric if it's the same as traditional lifting, you're doing traditional lifting, like why add anything else?

Who cares? So I looked up, where is it better? Oh, here's number one. And this was really interesting for me. I wasn't actually familiar with this until I saw the data. It's actually the best form of strength training to lower blood pressure. In fact, it works as good as first line blood pressure medications. Did you guys know that wild? It's remarkable. So now here's how it works, right? When I do a hard contraction where I'm holding, so let's say I do overcoming, let's say I get under a bar, um, and it's loaded with 500 pounds and I can't lift that.

Uh, and so I push as hard as I can. My, all the blood vessels are in the muscles that are contracting are, are constricting. They're squeezing. They're constricting blood pressure goes up. When I let go and relax, I get this rebound effect where they dilate and they relax. What you're actually doing by doing that besides strengthen the body and all that stuff is you're actually, uh, training your endothelial system. You're training your vascular system to be able to dilate. Now, is there any risk to that?

If you already have high blood pressure and you're, you're straining that hard? I mean, is that, is that, yeah, it depends on how high your blood pressure is. That sounds like that. Cause it's obviously working as a stress, you know, so you, if you can lift weights and you're cleared to lift weights, you're probably okay to do something like this. Okay. But double check with your doctor if you're like really high blood pressure, but otherwise like to lower blood pressure and strengthen vascular health. This trains the body system that, that, that dilates blood vessels.

And so when they compare this to other forms of strength, all exercise will lower blood pressure, all strength training lowers blood pressure. This one crushes all the other forms. And so this is actually a method that's been used in the past to help people with. Now, is that similar? What's happening? Um, when you sit in a sauna. Different. Okay. Yeah. Different. Yeah. Different. So, uh, both very good though. For, yeah, I know that. Yeah. Yeah. I know they're both good. I was just curious too, if it was a similar stress, that's obviously it's not as strenuous to sit in a sauna and you're not putting nowhere near as much demand and risk on the body.

But I was wondering if that's what's happening from a vascular standpoint. No, it's very, it's different, but both beneficial. Um, next up is strength at the angle. You're doing the isometric, you'll gain more. Strength in a specific position with an isometric than you will with a full range of motion. Okay now How can I make this valuable? Well, you got sticking points in your lifts, you know where they are Maybe it's at the bottom of your bench press or maybe it's that lockout Maybe it's holding a barbell Overhead or it's the beginning part of an overhead press where the getting the barbell off your shoulders or off your chest Maybe it's at the bottom of the squat This is where I can I can build more strength at that angle Faster practicing an isometric there than I can just practicing the exercise overall So for smart lifters, like you want to get through sticking points do this.

This will blast through them faster You know, we you can see where we this science has been applied at the highest level at like sports I think Cory Schlesinger when he was on the on the show Shared and talked a little bit about this and how he remember how he uses his box Yeah, and one of the things he would do is put his athletes in these kind of like compromising positions and then do I said Oh, yeah Isometric holds so that when their ankle is contorted in this position which it gets contorted in that position in a basketball game Yeah, and then it do an isometric contraction like those 45 degree blocks.

Yes, it's their feet on Yeah, and so and then you see this too. Like if you want if I mean sometimes you catch it on TV not as much But at a game you you can see pregame all the trainers are out on the floor and almost every superstar athlete has their own personal like private trainer and You could see them doing a lot of stuff where the athlete will get in this position And then the trainer will push against them and that's what they're doing They're doing they're they're they're resisting against them and creating that in a position that they would get in in the game And so I think in my opinion is the best form of sport specific totally as opposed to like Yeah You trying to explosively move into these like, you know I tend to save a lot of that kind of stuff in the conditioning for you know sports Just like the practice of it But to to your point of like getting those positions you could find a lot of those precarious Positions where a lot of ankle rolls a lot of like me a lot of yeah shoulders in a compromised position you can really reinforce the stability there with isometric safely and then when you get in that position or you're Throwing acceleration on top of that your weight.

It's like one of my comfortable It's one of my favorite things to watch before the game Because I geek out on the the fact that I can tell like oh, that's a good trainer You could tell by what they're doing and some of the guys don't have that So they have like a general trainer that like you helps for every team and then you have like your superstars that have gone out And like hired somebody else and they're all kind of doing different warmers now granted Each guy has specific needs and so that so he probably should be doing some different stuff but I can always tell the guy who's like on another level of Helping him because you see them doing a lot of movements like that and doing a lot of isometric holds and positions and I'm like Oh, that's really cool.

Yeah, so I have a little bit of experience with this developing strength at an angle I used to get stuck at the bottom of a bench press and it was Significantly weaker than when I was up like four or five inches. So there was a period of time there where I got under a bar That was stuck in that position I drove against it and mainly because I read some old Soviet studies on how they would use these and I read a book book Called dinosaur training that talked a little bit about this Not only did it get that sticking point to not become a sticking point anymore I did it so much that that now is no longer a sticking point It's actually a strength if I get stuck on a bench press.

It's not halfway up. So the lockout It's never in the beginning anymore because I did this and I haven't gone through the training of working on the other night should But it's remarkable because I remember literally when I got here if I couldn't move here I couldn't now it's the point where I'm gonna get it up at least four or five inches and then I get stuck and it's Cuz I made it a strength training your body to recruit more. Yep Yeah, and it's not it like repeats that process if you do it enough times.

It's pretty magical Yeah, I did this with a deadlift as well. So you can actually this is a great little home gym set up You could set up Anchor two chains to the ground so if you have concrete in your garage You bolt them into the ground and anchor these two chains and put collars at the end of the chains and you can attach them to a bar and you could pull against the floor or you could push against the floor and you can make the chains long short or whatever and Work on all these different sticking points, which by the way guys everybody listening who wants to just build a better-looking physique a little DDI Why getting through sticking points and strengthen your body in different angles is going to contribute to better gains in muscle and in Aesthetics, so this isn't just an athletic performance thing.

And then lastly here's where isometrics are phenomenal And this is what you noticed Adam. Yeah for pain relief isometrics are Remarkable. It's like someone with like Oscar slaughter, right where they have that like that knee tendon pain Mm-hmm, if they sit in a leg extension position just drive against something that doesn't move the data shows a 45% reduction in pain Yeah after one rep of doing that that's crazy one rep So what you probably notice with your warm-up now is when you're doing that with your lunge you get into your squat You're like, whoa, everything feels.

Yeah, really good count. It's more stable now. Yes And then it's in then for tendon strength tendon strength and stiffness Improve faster with isometrics than other forms of exercise. I'm gonna tell you right now like muscle strains and stuff. They really suck Tendon and ligament strains are far worse. They take way longer to heal it's muscle strains heal much faster and Sometimes when we do lots of bodybuilding and lots of hypertrophy training our tendons and ligaments lag behind And that causes issues got the big strong muscles and tendons and ligaments that can't really Support them very well counter that with certain strength athletes where it's the opposite Their tendons are way stronger than the muscle.

Yeah, I'm convinced especially like Seeing a lot of people get like rapid strength gains and big muscle growth But then getting these injuries and you know Sometimes that's due to taking anabolic steroids or something, you know with bodybuilding or with sports or you know Just your training you're getting after you're building strength so quickly, but you're not reinforcing that strength and to be able to yeah Have something that can still like build strength and reinforce your tendons is gonna keep you on tact I feel like we'll know when this has really started to Become a trend or a wave is when somebody invents a little machine Station that has like a that can be like you're in my head Can you not picture like it's like platform cage thing that has like all these and you just push into it It just yeah, and there's just like on it on it is like a wall Of all the different really there is there is so if you guys have ever seen like a stretching cage.

Yeah So me and my friend were going off on this when we were geeking out on you know Doing it with a stick and you know different angles in different positions. You could place and so We put like blocks on that stretching station and then somebody actually like welded and created one So it's like you could push and then and then if in the middle Yeah, you had like the chains where you could pull a different chain. It exists. Yeah, what's it called? Well, that's the thing.

It's not like commercial. Oh Oh, of course, there's somebody who's who's made it's not that means what it would have that's what I that's my point It's like when we know when it's when we see a goes mainstream mainstream in a gym Someone's got a there was a line. I'm making an argument Well, if it was if there was a line of machines that were basic and simple to use So it's like chest press. I submit yet exact leg press. Yes. Yeah. Yep, then people would you literally it literally would be like For every body part you'd have a little thing.

Yep and show people how they could yeah Yeah, and you just drive it wouldn't take up that much space. No, it would be a little corner spot Yeah, yeah, and and like like you said like a little I envision it with like a like a stretching cage priming station Yeah, if you're a personal trainer and you don't use this with your clients, you're stupid. This will give them so much better It'll blow their minds when it comes to pain alone. This was one of my favorite ways to Help somebody feel I wish it in pain right out the gate.

I wish I did this I'd never did this with my clients to prime them before they did like a squat or deadlift what I see it working with Me right now. I'm like man, that would have been such a cool tool to use. I didn't use that I didn't I wasn't aware I did this all the time I learned it from the physical therapist that I worked with so all credit goes to her but like if I had a client I'd hit pain when we'd squat it was literally be literally as simple as this We'd sit in a chair.

I'd have their leg up against the wall and sit next to them So don't try it on the bench as hard as you can for 15 cents as seconds against the wall and they would do that They push real hard. We'd stop we go to the squat hip pain gone. It was the fastest easiest like Thing you could possibly do now. It's not gonna do the replace correctional exercise because that's still necessary in some cases But in the case locks movement though, that's that's how I used it I use this so they could do the exercise if you're a trainer, you're not using isometrics like you are Dumb, you're so either so easy to use and so valuable.

Anyway, I want to ask you out of because I see part of your pre Podcast ritual is to use caldera lab all over your face. Yeah, and I was watching on YouTube I almost never watch our show on a big TV at home if I ever like review our show I'll go on my phone. You'd watch it cuz there are new lights or what? Yeah, so I was at home and I was with bed with Jessica. Yeah Hey, you want I'm going to show you the new light So I showed her an older one and then the newer one with the new lights and it looks so much better But you know on the big screen see our big old faces.

She's like Justin Adam of way hands Wow First off I was like man the lights really good and then like your skin look really really good And so and then I see you rubbing oil over and you've been doing that for a while Oh, I've been for almost two years now. It's been a very consistent regimen for me before we start the podcast Maybe just now the audience can tell with the lighting and stuff like that Before they're like, I don't Adam says use that cal there.

It doesn't look like it's working that well Yeah, yeah now you put some like good lighting and maybe you can see it to see the difference of it, but no I Is it the good before the party? Yeah. Yeah, I use it. I use the good the most Yeah, I use a good the most for sure There's just because it's that oil is really easy and I've talked about this before with my psoriasis It's like the key to that like psoriasis dries or if you're not familiar with it dries your skin out And so having some sort of an oil and before I was used I mean back of the days when I didn't know any better was using all the steroid creams and all that crap They're not the fun steroids.

Yeah. No, these are not fun. It didn't make me any stronger or look better at all It just helped but once we started working with Caldera the first time I had used it and noticed that it's just become this like Staple thing that I use on a regular basis and I keep it everywhere. I got one in my car I've got one. I've got shoot. I got you know, I told you all my three next to all my cousins Is it do that? None of us were like skin care like none of us know everybody because they come to our Christmas party So every year that's when you guys introduce the every year my pump throws a Christmas party and we invite for staff and then some family and friends and I got a big family, so my cousins come and We give out goodie bags and so that we were given out Caldera lab stuff and they all you they all buy it now, right?

It's funny. You bring up the Christmas party I was going down memory lane with our Christmas parties because we're only on year Six, I'm throwing one of throwing Christmas parties and Katrina's like why did we do that? I'm like well because we didn't really have a staff. It wasn't until we started to grow a staff. It was us Yeah, I was like, I mean the four of us could go have dinner anytime we want So it was about six years ago. I think say that I think this will be the seventh I gotta remember I was going through all of them Those crazy because The very first couple it was like a big deal that we took a picture with everybody that was there you know and it's like look at the staff and look at all all of us all there together and some of that and We didn't do that last year I mean we had a hundred and five people there and so we obviously didn't get everybody together for a picture We didn't do a group photo.

No, we couldn't I mean come on and then you know We got we get we just reserved a new place because we outgrew that place as we're expecting 150 this year and so it's so crazy to think that You know We went from no Christmas party because we don't really have a staff To like the first couple of them like taking these pictures and I'm like I'm going back look and I'm like Oh, those are so cool. And then I'm like, oh we didn't do it last year And I'm like, well, of course we did it.

Like could you imagine trying to organize everybody? Yeah, can you try and organize? That's every family function I have And my sister or someone's like everybody get in a picture. We got little kids. Oh god here We like a crow's nest or yeah, and we got it organized everybody and one kid runs away and they're getting threatened by their parents Guys Not a happy picture. Yeah, dude speaking of kids dude. I was telling my kids love especially my son Loves it when I tell him stories from when I was younger.

He loves it. Tell me a story about tell me a story So this time he's like, what did you guys do that? We don't do anymore. I'm like, oh, that's an interesting request Hmm, so I was thinking I'm like, you know what you guys you know what kids don't do anymore There's games that we played as kids that are now illegal in school They don't let they don't let them play these games anymore. She's like, what are you talking about? So I'm like first I brought up Red Rover.

You can't play Red Rover steal a bacon You don't play you guys remember butts up. Yep. Did you ever play butts up? Oh, yeah, is that where you do you smack someone's butt with it? No tennis ball. Yeah, dude That's right and then that's if you don't catch it they throw at you if you so what you do is you throw it up You throw it up against the wall and it bounces once and you catch it you're okay But if it bounces more than once You got to go up stand up against the wall with your hands on the wall They have pelts they get to throw it as hard as they can at your by you So there's a few different like options with that, right?

So they have to like spread, you know The feet out and then hands out like this and so and you're like your feet are I don't know Maybe like two feet away from the wall. It's so that the move is always to like try and bounce it underneath their legs That game was that played that was played against a handball wall and we played with a red ball is what you play with not A tennis ball. Oh, yeah. Oh, yeah. It was a red ball and you threw it as hard as you could It was definitely right if you bounce more than once My kids thought it was the funniest they think you throw I forgot that was the name.

Yes butts up butts up Illegal, you will never see anybody play that in school today. That's such a good Kids are missing out You know what play battle pong to or you take your shirt off and then it's like you miss and like you Lose you throw it you'd be able to hit and it leave like crazy marks on their body You know, there's a so I understand why they ban some of these games because Red Rover definitely You know, kids got their arms broken sometimes or whatever.

I get it, but I almost think like over asphalt, it was training. Oh yeah, it was especially boys. Cause they would see, this is what guys would do. You'd see a girl that you like, and she's holding hands with someone else. And the goal is to run through and break through the chain. And so you're always trying to show her how, like, I'm going to run through her arm and end up breaking the girl's arm. But what I was gonna say is I feel like these games, childhood games, like they kind of toughened you up and prepared you.

For life, dude. Cause it's like, you know, yeah. Stop being so soft. I kind of think we do, dude. I get why we banned them, but I also, I'm like, yeah, everything's Xeno estrogen out with like rubber everywhere. And like, you know, and then they get into a job or something and the boss is in a bad mood and now they're like, Oh yeah. You know? And it's like, really? Yeah. We used to play bloody knuckles. That was a real game. You guys, it's good to get it out.

You know, I feel like people are calmer that you can't pencil fight. We used to pencil fight. Yeah. And we're doing stuff like that. Baby britches. There's a lot of stuff. Baby britches was a great one. If your buddy said something that starts with a B, you could punch him as far as you could, unless he said baby britches first, and this game would last all day. Years. Yeah. Like it was never, you never stopped. So you just, yeah. It's an ongoing. Kids are missing out, dude.

Anyway, I was gonna, I'm gonna, uh, I'm gonna talk, let's talk fitness for a second. Uh, just something that's frustrating. Always frustrates me generally, but then more specifically. Generally, I really hate it when, uh, people in our space, so fitness people attack each other. Yeah, this is part of their brand. Their brand is to attack each other. Now I get calling people out for, for advocating for dangerous things or for just lying to the public, I think that's just for attention. Even then I'm not the biggest fan of that.

Cause I feel like there's a way to do that by educating. Yes. It's like, you could say, Hey, say, exactly. You could call someone out without calling someone out and without clipping, you know, putting a clip of them trying to be that guy. But anyway, it's frustrating. Cause somebody who's famous for this, the, the functional patterns that people love, this is like part of how they build their brand and they did go after someone who does this a lot too. So they kind of like, you know, it'd be wonderful.

It'll be great to see when it's funny that they've waited this long to find each other. No, no, no. They, they've been going at it for years. Okay. Oh yeah. Oh, years. They've been going. So there were poke. They were recently seen a lot. Oh yeah. No, they've been, they've, in fact, I would argue that the two of them built their brands off of going after each other early. No. Oh yeah. This is a, this is a five year plus. Feud. Yeah. Wow. So they were going after Lane Norton and they were talking about how he did a post where he deadlift a bunch of weights.

So obviously Lane's really strong. And in the post lanes, like I got bad sleep last night. I woke up with a headache, but I'm still working out. And so they're like, this is why he gets injured. This is why it's like, no, at the highest level, when you're that strong or your performance, it's like when people point at a pro athlete getting injured and go, Oh, it must've been his lack of correctional. Actually. No, that's a, that's a pro football player ability. Yeah. That's getting hit by a 300 pound person that's trying to cut angles and whatever.

Like the reason why people get injured when they're dead lifting 700 pounds is cause they're dead lifting 700 pounds. Yeah. Cause they're getting after it. Yeah. And you're, you're at such a high level that the smallest thing, your point, uh, Lane could do 500 dead, dead lifting for the rest of his life and probably never get an injury again. Well, the comment I put underneath, as I said, if, if he was dead lifting what you could lift, you would never get hurt. But it's so frustrating.

Yeah. It's tacky. Yeah. I'd like to go back and see, cause I believe, cause I've been paying attention to both, uh, those guys for a really long time. Um, and I think probably what happened was, uh, both had a bit of a, this is early before everybody knew who both of them were. Um, they had a bit of a cult following for each of them for different reasons. And they probably both saw the algorithm, right? I mean, they saw, I mean, what, why, why it goes viral, why it does well is cause it's drama, you know, people love people.

You will go to Indy 500 to not see the car win, they see it to watch the crash. Right. And so people are here for the fight, for the drama and they, and so it just, it just goes to, and so I don't even know why, why would you want to build a business with that kind of attention? That's got to feel so well, because crappy, angry, I think you don't. Um, yeah, I don't think you think about that early on. I think you are, you are, especially let's go back, you know, eight years, 10 years ago when social media is just becoming popular and you're trying to figure it, figure it out.

I mean, I'm, I'm, I'm guilty of using shirtless pictures and my physique to get, to get all the, you know what I'm saying? Cause at that, I'm trying to figure out like, okay, how do I, how do I play? Yeah. How do I get attention? How do I play in this game? Um, and I, and I, and I had a moderate success, um, early actually really good success because back then 10,000 followers was a big deal, you know, 10 years ago or shit, uh, that was 18, 18 years ago, before mind pump.

So 17, 18 years ago, if you had 10,000 followers, you were one of the, the, the bigger pages on there. Um, and all the attention I, I, I quickly realized that none of it was converting to business. And then I was like, okay, well, that was the whole point of this was to do this for the business. And then I, so I learned that way. And so I think a lot of people just don't know. I think they think that just more eyeballs, what's that old saying?

Like even bad news is good news. You know what I'm saying? Yeah. So I know, but people still live by that. Yeah. They operate from, from that place. And so I think the theory is like, oh, it's just, it's more eyeballs. So it's good for the business. I think, uh, somebody like ourselves who've been doing this for a really long time now have a little bit more experience and wisdom to know that like, okay, you may get more eyeballs faster on you, but the type of attention that you're going to attract, uh, that's negative and drama far exceeds the benefit of the business side of it.

And you're far better off going slow servicing and taking care of the five people paying attention to you, over-delivering on them, making them radical fans and love you and growing that way. Not to mention it's so, so this is such a great segue. Uh, I just discovered, um, this, I gotta find his name. If he's a scientist who specializes in, um, brain, essentially brain training or, um, uh, neuroplasticity, uh, his name is Dr. Lee Warren. Okay. And I found one of his videos. Uh, Jessica, uh, showed me him and I started watching his video and what he does is he talks about how you can train your brain to change.

And what I mean by that is, uh, where they actually can do an, an FMRI or an MRI, they can look at your brain and see that the brain itself changes in structure through different types of practices. In other words, uh, it's strength training for your brain. So like you could change the shape of a muscle through different exercises, you can actually change the shape and function of your brain by doing certain things. And so he was, there was a few things he was talking about.

One of them was gratitude, which is the data on this as wild you guys. So he calls it neuro rehab. So gratitude activates the, the medial prefrontal cortex. This is the part of the brain that regulates emotion. It literally reshapes it and grows it. So that, so when you practice daily gratitude, uh, things you're grateful for, uh, throughout the day and you're really paying attention to it, your brain gets better at noticing good things. So it gets, it actually strengthens its ability to notice positive things.

And what they find is that people who do this, they are far more resilient during hardship and they're just more resilient in general. So, you know, the whole, like, you know, try to find the positive or that can be really difficult, uh, cause our brains are naturally wired to notice negative. Always. It's always about safety, right? Keep me alive. But when you practice gratitude, the part of the brain that does that, which is this part that, that I mentioned actually grows and strengthens and it becomes more natural.

So it's like I practice squats. What happens? I get better at squats. If you practice gratitude, your brain gets better at noticing things to be grateful for, and it becomes much more automatic, which I think is fascinating. Well, I mean, you know, I just shared with one of the last podcasts, uh, I'm on that kick right now. Um, and I think the part about the practice is really important because I think a lot of people, um, at least this is, or at least this I'll speak from my experience, my experience with it, um, I kinda, it didn't really work for me at first.

And I think it was because it was kind of like this afterthought or it was like this real general stuff. I know exactly what you're talking about. I'm thankful for my wife. I'm thankful for my kid. I'm thankful for my job. Yeah. I was like the same five things kind of like every day I was like, oh, you know, I hear all this research around how beneficial it is. Let me practice it. And so I'd go through this thing and, you know, every once in a while I'd get lucky and something landed new in my lap of like something happened that was like, and it was like, oh, I was thinking for that thing today or whatever.

It was like real, I'm like, yeah, I just didn't feel a difference from it. I really started to challenge, to go deeper into the most kind of simple and mundane things like that, like, or that I was grateful for. And I've told you what I, where that's evolved to now, um, because I finally connected the dots like, oh, that's what I was doing wrong was these generic answers versus like unpacking my day and moments of like, oh, you know what? I'm that big argument I had with Sal.

Like, I'm so grateful for the way he, you know, I was so, well, this is something that you, I don't think you would think about. Right, right, right, right. And then that's the point of this. Right. I think maybe I should say that, right. Is that, uh, not to tease you or anything like that, it was more like that would not normally make a gratitude list. That's right. Right. And it was like, but it was, uh, the way we handled our relationship after that. I'm so grateful.

He's my partner. Like that's like, versus just saying I'm so thankful for my partners. Yeah. Like that, that's like one way to do it. And I learned this and I, what connected the dots for me was I've shared on the podcast, um, many times, one of my favorite books was one minute manager. One of the exercises that I put into place and practice, the whole premise of the book is to, instead of leading from a position of correcting your employees and the things they do incorrectly and wrong all the time, focus on pointing out the things they do correctly, right?

And so what that looked like for me was, okay, and what the generic version before I, like I evolved it and thought of it was like, I going over and be like, Hey, Justin, I'm so glad you work here. You're a great, like that, like that's the job specific, not specific versus going over and saying, Hey, Justin, I saw the way you were just with your client rich and man, I just, I appreciate the detail that you put into his programming and your attentiveness when you work on them and then walk away.

It was like huge difference on having this very specific detailed thing that I appreciated in that, like the response I got from my employees, I needed to learn how to do that to myself. Like, instead of like these big generic, like my wife, my house, my family, my job, stuff, it became like a very specific moment in the day or thing or what that, and then that's what I was doing. And I stopped doing it and I'm going to start doing it again. This is where like every other hour I would, uh, reflect back on the previous hour for what I was grateful for and what they show with neuroplasticity practicing things changes it.

But if you really want like effective neuroplasticity, if you touch an emotion to it, it's very powerful. So I can think about something that just happened. It's easier for me to attach an emotion to like, I'm thankful for my kids. I can definitely think about my kid, but what, the way I tend to attach emotion to is I think about, think about something my kid did. Yeah. And so, and then when that happens, the neuroplasticity is much more effective. Well, that's like, and then you start to see more positive things naturally and it's literally reshaping your brain.

Yeah. I know for me, it's the, we talk about like stress, well, there's also good stress. Like there's a way to look at it as like, this is moving me forward. This is all part of growth. Uh, versus like, it's a negative thing. Like, and it, I mean, I've been in that same state right now where it's like, I'm trying to constantly see that and I'm like, this is moving me forward and this is a good thing. And this is, you know, it's hard, but it's like, I'm, I'm through this phase now.

And like, uh, just construction in general is going to like force that upon us. Uh, but like, you know, we, we, we keep looking at like this little thing just happened and then we, we, we acknowledge it and then instead of it just being like, Oh my God, overwhelming, like anxiety over all these things. Post-traumatic growth is a real thing. So it's post-traumatic stress and there's also post-traumatic growth. Well, and, and understanding that as you go through the stress is, is magical. I'm learning to reframe that.

You know, I also have been doing, um, since I don't know how many weeks it's been now, uh, since we had Jim quick in here, but I've been really consistent with, uh, first thing I do, I go read. Yeah. So the first difference, so many good points about the huge difference, huge difference. I had a couple of days where I missed notice the difference. I told you where I break my phone. So I don't even have access to social media or text until I go in my car.

Yep. Makes a big difference. Yeah. Yeah. Yeah. There's been, yeah, there's been a couple of times where I went to go grab to go check on things. I already got up shower, kind of brush my teeth. I still hadn't looked at my phone yet, but then it was like, I was getting, Oh shit, I haven't read yet. Get over, read a quick page or two and stuff like that. Like even that slight bit, it makes a huge difference. By the way, what this point, what this points to is you can strengthen other parts of your brain that you don't want to be.

Right. So if you're constantly focused on the negative, on the criticisms, on the problems, on the challenges, on the hopelessness, you will strengthen your brain's ability to notice those types of things to the point where those things become larger and positive things become smaller. So it's like you want to change the filter by which you see the world. You could do it through training your brain. And the crazy part for me that blows me away is we can, we can see this in studies in terms of people's outlooks, but it's all subjective.

Like, yeah, I feel happier. Yes. I feel less happy. All right. What's going on? No, no. We can look at your brain and see parts of the brain are larger. Subjective. It's wild. That is wild. Well, what's the, what's the, what's the thing that Arthur Brooks is doing right now? I've heard him on multiple podcasts. Like he's touring on this, like his, this, like, uh, and he's doing like this, um, I don't know what you, what do you call that? Like a, like a negative bias or whatever that, where he's like saying, like, these are the five ways to guarantee you'll have a terrible life or whatever.

And he's pointing to that direction. Yes. And he's pointing all those things on your phone. Yes. Yes. Scroll through social media this many hours a day, like he's, he's known exercise. Yeah. Yeah. Yeah. So it's like, it's, it's totally another one that I. that he talked about is that so prayer or mindfulness thickens the cortical areas of the brain that help with emotional regulation and attention and memory. Brain scans show this. It is, it's so crazy to me that you could change the structure of the physical structure of your brain by enacting some of these things.

And it's cool because it's something under our control. Yeah. So it's like, do you want an outlook that is generally more, by the way, I'm going to say this right now, because sometimes people are like, well, yeah, but your life doesn't really change. You just think it's better. First off, that's not nothing. That's awesome. But second off, what do you think a more positive, hopeful outlook will do to your behaviors and the actual objective things in your life? It'll change those too. Yeah. So it's not just, I noticed more positive things, but the more I noticed more positive things, the more positive things that probably create an influence.

Yeah. So it's like this feedback loop. Uh, that is, that is incredible. I'm pretty sure a lot of, if not all of that research stems back to, um, to Daniel Kahneman, Daniel Kahneman, thinking fast, thinking slow Nobel prize winner. Um, and he's, uh, yeah, he's the one who did all the research and, uh, around that. And you would try to get you to read this book before, um, neuro neuroscience, uh, guy. Yeah. Thinking fast and slow. Daniel Kahneman, Kahneman. Am I saying it right? Kahneman. Kahneman.

Damn, bro. You remembered that? One of my favorite books. It's a little heavy for the average person. If you're not into neuropsychology, uh, neuroscience stuff. Like, so if you're into that, um, you, it's a really cool read. Um, the, the gist of it though, is that your, your brain toggles back and forth between these two, two modes, basically the monkey brain or like your critical thinking type of brain. Uh, and what you're training it to do, you're training it to get better at switching from that.

We all default to the, the like monkey brain, which I forget the terms that he uses for reactive. Yeah. That reactive animal instinct, whatever. Like we, we, we, and so much, so many people live in that, but you can actually train to kick into the second one. And those are exercises that all do that. And I'm, and he won a Nobel prize for all this, uh, all this research. And I believe that's probably where a lot of it comes from. Speaking of exercise, uh, I just, a study came out on exercise and it's fixed on cortisol.

You guys want to trip off something? This is really cool. So when you exercise, it's a stress on the body. So we've talked about this many times. One of the reasons why you get stronger, more fit, your body, uh, tries to adapt to the stress by becoming more resilient. But for all intents and purposes, if we were to measure all of your stress markers while you're working out, it would be, it's a stressor. Okay. This is pretty cool. So you get a cortisol spike when you work out.

You're supposed to, it's a stress, but the cortisol spike from exercise suppresses the next cortisol cortisol response from an, from another stressor. In other words, if you're about to do something stressful that you know is going to spike your stress hormones and your whatever workout before. Oh, you'll go into it and you'll have a less, you'll have a lowered stress because you did some hard. Yeah. I know that it makes total logical sense. I'm trying to, what I'm trying to think of right now is like, where I've done that accidentally.

Oh yeah. That's a boy. What a great, what a great argument for that. Well, ice bath before. Yeah. I mean, cause you know, everybody's always trying to, people reported that because it is a hard commit, like, like psychologically before you're about to get an argument or something like, well, I mean, this, why do you think it's such a great data way to start your day? Period. That's me. Not a bad point. You do something hard and resilient. This is, this is why I've always thought the, the, all the arguments back and forth with ice bath and building muscle and post-workout it's yeah.

You, you've now bastardized something that I think is extremely valuable. And that, that wasn't even the main case for it. What he was doing saying, Hey, ice bath to build muscle. Yeah. Who's doing that? Nobody cares. Yeah. So it's like, uh, you know, starting your day off with that is, is a extremely valuable thing for a lot of different reasons to Justin's point right now, bringing this up is like, I mean, that's a great, great case for that. It's pretty inevitable that you're going to run into something difficult in most days.

And so you've already primed more resilient. Yeah. It's what life throws at you. It's funny, like even back to the reframing kind of conversation, it was like, I could do that all day through it, but man, I could not account for the soreness I got afterwards. We had to move, um, like four tons of rocks. I do just me and my family. He wasn't there. I forgot. Wait a minute. You and just, Hey, listen, let me, let me get them on my hijacker story. Okay. Yeah.

Just cause I tell your story better. The last time we said that, I'll set you up. I'll take a break. I'll set you an ice bath. I'll set you up. Some of our audience, he's going to hype it up. And then yeah, yeah, exactly. I'll just set the table for you. I got to do it for you. By the way, our audience gets hella mad about this. Fuck off. I know a story better than he does. We went to be a part of it. We went to, we went to, um, to go look at that building, right?

And the day you didn't show up and this dude shows up, you know, you needed to be fancy. I mean, I wasn't fancy or anything like that. We're, we're showing up to look at a building. Right. And so that as the, as the four founders, right. And here comes this founder rolls up and he is from like head to toe and like sawdust. And just like, yeah, he looks like he just chalked up. Yeah. He's all chalked up. It's dirty as shit. What, what, what are you doing flying off me?

Yeah. And then he shows me, uh, all this stone that he's moving because they couldn't bring it to his house. So dude has got to roll from Felton all the way back and forth. Yeah. And you know, we've been dealing with certain issues because our driveway is so incredibly steep and a lot of trucks that are any, anything bigger than like, uh, uh, even Sprinter vans can't make it up. Really? Yeah. Sometimes. Yeah. Cause it's just, it's too much of a pitch. Uh, so we had them just like, okay, fine.

They're just going to like take off and we're like, well, no, just drop it off at, you know, where we're at right now. And it's like 45 minutes away, but it's still like, you know, we'd rather have the material and figure it out. Courtney was like, kind of like going back and forth with the delivery. And, uh, so they ended up dropping off these huge crates, like in, and we had, um, how many crates was it? So it was four, four huge, four of them. Each one was like a ton plus.

Wow. And, and so it was like, so it's not only that it was the fact that like that weekend too, we were having to open house. And so we couldn't have those at the house. And so we have to get rid of it. We have to move it in. And like, I don't know like a service or somebody, or like I was thinking, man, we need to get, we need to get a forklift and we need to be able to like put this up on a truck.

That's like a flatbed truck or like, you know, I'm like, this is crazy. And it's like, well, let's see how much we can just take out and then move. And I'm like, are you serious? You understand what this is going to, and I'm like, I already knew I was in for it and I'm just like, whatever. I just started going and just start going. And then I put like, I emptied it. So first you have to empty it out, then you got to like restack it and everything inside the truck.

So we ended up doing like three trips back and forth and that's a 45 minute. Oh my gosh. Yeah. And so it, it got to the point where is that like, even after I came, I still had like, you know, a crate and a half left. Yeah. Uh, and I had to come back and finish. And then by then, like the kids are exhausted. Like Courtney's like, I'm like, no, you guys, so I was like, I'll just do the rest. And I'm still out there with like the little, you know, headlamp on and just like stacking and bad.

Oh my gosh, bro. Yes. And I was just torched, dude. I haven't been that torched in a long time. I wish you had an aura ring. So when you do crazy shit like that, it's like, sleep good or bad. Cause sometimes terrible. Yeah. Sometimes that's because you went, you went beyond, oh God. When you go that beyond adrenaline and fried fried, fried. Yeah. Like, oh yeah. Now, did you have beer and pizza after? Cause that's the only thing that I would want to eat or something like that.

You know what I mean? Yeah. High calorie thing. No, we didn't. We, I'm trying to think what we had. It was like, uh, yeah, it was like some barbecue, I think, but still, yeah. I ate a lot. Yeah, for sure. You know why you're such a good friend. Can I tell you why you're such a good friend? Cause you didn't call any of us, you didn't call any of us. You know why? Cause we would have helped for sure. If one of you guys asked, I'd be like, I gotta go help.

Yeah. But you're just such a good, I just, yeah, cause I just, yeah, it's, no, I think we all have that in common. We're like, I'm going to be miserable. I'm like, yeah, I'm going to just, I don't want to make my boys miserable with me. I'm saying everybody else can be miserable. If I call you guys for help, it's emergency. It's like something real bad. Well now, you know, yeah, it's going to be a real big job if I call you guys. Wow. You know, you know, okay, so cool.

That's a bitch. If we would have, we would have been like, well, see how much this costs. If we hired a smoothie, we're going to pay a bunch of people. Let's all hang out and go out to lunch. It'll be so nice to sell my house and then move over and go, I'll get there, I'll get there. When he showed up, I died laughing. And then I'm like, what is this fool doing now? Dude, you know what you got to take? Cause you're probably so, uh, probably sore and stiff, do the, the, so the Roe has their curcumin bottle.

We have some in the fridge. Okay. Take that three times a day. It's got curcumin and resveratrol. It's really good for inflammation. Anti-inflammatory? Very effective at that. By the way, speaking of Roe, cause they use liposomal, uh, technology, which if people aren't familiar, this was a, a, a medical technology that was, uh, designed in the sixties for medications. And now you can find it in really, really high quality products. Roe is they're experts at this. So what liposomes are like little, basically little fat, uh, liposomes that encapsulate whatever you're trying to deliver and it protects the compound and increases bioavailability.

So I went on, I looked up a study and I said, okay, I'm gonna look up something that already has pretty good bioavailability. So I get it with glutathione, glutathione. If you're not taking glutathione liposomally, you're basically wasting it. Uh, you need to take glutathione liposomal form. Um, curcumin, it better be liposomal cause it needs that. Otherwise you could take a ton of it. You're not gonna absorb much, but what about something like vitamin C? Or creatine. Some of those. Right. What about like, well, I looked, I looked up vitamin C, vitamin C.

You could take vitamin C. It'll absorb quite a bit. If, if vitamin C is liposomal, one and a half to 1.8 times higher bioavailability, uh, bioavailability, vitamin C. Wow. So you'll absorb way more, uh, if it's liposomal than if it's not. And vitamin C already has pretty good, uh, absorbability or bioavailability. Um, now with creatine, which you mentioned, one of the things that liposomes do is they protect, they can help reduce things like gastro distress. Yeah. This is why I've got so many friends now. We're like, Sal, I take creatine and if I take more than two grams of creatine, that's Courtney, it messes up my gut.

Some people are sensitive to crazy version for that. I mean, even I noticed that the, the difference of that, like with the bummer about the gummies is I have to break it up through the day. Yeah. I can't eat all of them at once. Try Rose creatine and push it to 50 or 20 grams. I mean, I'm, I got friends of mine who like, again, they're like, man, I've tried creating, I can't, it bothers me after two grams and there are no issues with the row.

They're like, it feels way better. Only good. Yeah. I've got to try it like that. Cause I haven't done that. I've just, I've been like, I just, if I want to make a dose, the creatine, I just have to throughout the day, just bring it up. That's another strategy. Here's the problem with that. That's a pain in the ass. It is. How hard is it to get clients to take? I'm not consistent. I know. I'm just honest. I'm not, I'm not consistent. Getting them to take a once a day is hard enough.

You want to, Oh, here, take this three times a day. Yeah. Not going to do it. Yeah. So with the row, you can, yeah, you can take your dose. Uh, and it doesn't bother your gut and it's like, Oh, I'll tell you when we, when we get on the podcast and I can't remember what we were talking about. I don't remember. Yeah. We don't remember. We were, we were talking about something and you're out weekend. There's something over your weekend or I don't remember. Yeah. I don't, I don't remember.

Oh, no, no, no, no, no. I remember now. I was like, it was over the weekend. Okay. So my aunt came in, uh, for her birthday and we had a, a, a hibachi chef come to the house and serve. Uh, I saw a Doug's video where he threw the egg up. Yeah. Yeah. So it was the same. It was the same one that we, the same company that we use before. Remember that we did with a shallow and Dr. Cohen, right? Right. So, uh, yeah, good time.

Right. So we, so this same company, different guy, this guy shows up and, um, there, there's a major language barrier between him and I trying to like figure out like where he's going to put it. I really wanted him to come all the way up to my, you know, in my backyard where I have the, um, the countertop and everything. We had exactly eight people and that's what I have seats wise. Oh, this is perfect. I'll just have him come up here and he'll do the thing right behind my barbecue and it'd be awesome.

And he was just like, uh, you know, he, he was telling me basically, no, not a good idea or couldn't do it. You know, at least that's what I got from it and I'm like, okay. And then I'm like trying to ask him like, well, where do you want to do it? I've got this area with all kinds of different areas. I got all these tables that I can set up wherever. And, um, you know, there's, there's this back and forth of like, well, like he's asking me and I'm asking him, cause he's telling me he can't do that.

I'm like, I can't understand why he can't do that. So then why don't you tell me how you want it all laid out anyways, took forever. We finally make this like kind of you shape and you know, the way you do it is so, uh, you make it a U shape so they can come in the middle and they can do their thing. Right. So I make this U shape and then he sets up like 10 feet out of it and underneath my balcony and I'm like, okay, whatever.

You know what I'm saying? Let's just get this party started and like get going and everything. So, so he starts, which, uh, you know, he starts to do some of those, those tricks with the flames of that and flames are hitting the bottom of my, the bottom. And so I'm like stressing out while he's doing that, uh, and he, and you know, he's, he's starting to do is like juggles and some of that, he like drops the spatula. The first time he starts juggling, but this guy is like brand new or somebody's got beat team uncle.

They like sub because the real, the real guy's not supposed to be here or whatever. And then, uh, and by the way, I'll get to the part where Doug was alluding to. And I, by the way, too, we, we sent a message in the company cause I was actually really kind of disappointed in this part. So the guy, uh, you know, he, he has this little squirt gun with sake and he's like coming out for sake and he's like shooting it in all of our, our mouths and everyone's kind of laughing and he's, he's trying to do that like every, I don't know, a couple of minutes to, or, you know, 20, 10, 20 minutes to break up the cooking and stuff.

And that's fun and all, and everyone's kind of laughing and some people are, you know, no, thanks. I'm good. And, uh, then he comes out and he pulls out this like little. Man, and this squirt comes out of his where his penis would be and so it's like squirting in your mouth I know right. I know so he does all this and uh, whatever Yeah, a little aggressive and then out comes a dildo No, what kind of party is it? Yes, and then he squirts and i'm like, of course max is there So my son is there no, dude.

Yeah, so and so we you know, we're like, oh, you know, we cover his eyes and we're like Bachelorette party and so it's like okay, he sees me if he went to the wrong place. Yeah. Yeah, so he did Gay celebration. Yeah And I again there's like a language barrier there so i'm being kind of patient about it and i'm not and ever and my pp The adults are kind of like laughing a little bit through it But then everyone's like covering max's eyes and trying and I thought okay once we did that like maybe no he would know Brings it out again Does it like three more times guy bring this out?

And so i'm like whatever and thank god so my aunt is like but my aunt and cousin are there who are like super strong christians Thank god it wasn't my my now even though they are my uncle is the most my uncle would have got up and left like It would have he would have been so offended by it. My aunt's a little roll with the punches She's kind of cool type of deal. And so she was like And yeah, so she was like, okay for you guys.

Yeah. Yeah She's gonna party out Please forgive my So that all went down, uh, and they think you hired this guy to do that. Oh, yeah And I was like I was like, hey, I had no idea about any of the last guys Last guy to do that and I was I was disappointed but I wasn't as upset I became upset when I realized that we at katrina's like, um, because I was like man I can't believe he didn't pick up and i'm giving i'm giving him a bit of the doubt like the language barrier Maybe he didn't understand that we like that was not the right vibe or whatever But then I found out that when we hired them Katrina actually gives them a list who's there and max is on the list as a seven-year-old So that pissed me off because it was like, oh you showed up You know you sent somebody.

I don't care bro. If you're working and you see a little kid just don't do that I mean don't do that huge. I mean, I don't know duggan. Is it culturally okay over there? I mean, is it more appropriate and no, of course not. Okay, so I don't that's all for me I'm being like more patient like okay, I don't know where he's from Maybe maybe it's a more culturally accepted where he's at to do stuff like that for the kids maybe But then when I thought well as a company If you know that there's a it's a kid a kid's gonna be there There's like you shouldn't have done that, you know You shouldn't have even that he because he could have just done the squirt gun and it would have been totally fine Totally it was like okay bring it out and it escalated like as the as the party went on and got and then he he made like a For doug and rachel he made a a balloon penis and a balloon vagina.

Yeah Yes, dude. Yes, what kind of a Bro, it's the same company that we are. They did none of that. You're just eating food. Yeah None of that none of that happened when we when we had that company come out for us They didn't do any of that. You normally just do the tricks the volcano fire. Yeah flip the a yeah, you know some of that So that's all I I didn't realize I was gonna have to be like, hey, don't bring any of the pornography stuff Yeah, dude I don't want to drink sake out of a penis.

It's all hot dogs and bananas here. Yeah Yeah, it was crazy wow, yeah Yeah, I was a little dis they got like I said, my aunt was cool, you know, and she uh, She I mean at least I think she was She's praying for you. Yeah, she's like, hey don't throw me any more parties Yeah, talk about like not reading the room Totally not dude. Oh, that would have been so my son dude too much Element is an electrolyte powder. You can add it to your water.

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It's natural. It works I take it before I work out for better pumps because I absorb more water and of course no calories Go check them out go to drink Lmnt.com slash mind pump and on that link, you'll get a free sample pack of the most popular drink mixed flavors with any purchase back to the show First question is from nick derager What exercises would you recommend to help prevent injury for runners? I've heard you guys talk about tibialis raises to prevent shin splints in the past Are there any other exercises you would highlight best exercise for sure is the not running one?

I'm just I mean, okay There's actually some truth there because a lot of uh injuries, uh from runners overuse it comes from overuse So not overdoing it, uh is very important and not under eating is also very important Sometimes uh runners get caught up and they eat really little and so they can't recover that being said Yeah, tibialis raises phenomenal for shin splints Um lateral sleg drags forward slug drive rotation and lateral reverse sled drags like they will really help Both and here's why a sled drag is so good or a slug drive is so good when i'm pressing a sled Yes, i'm strengthening my glutes my hamstrings and my quads, but i'm also strengthening my calves and my foot So i'm pressing through my foot and so it's going to give me strength that really translates to stability When I run and I like the sled just across the board if running is your main thing The sled should be one of the main things you use for your strength training lateral sled drags is great for it band Problems so people like oh, you know, my it band hurts all the time I got a foam roll it like you do lateral sled drags You can strengthen that forefoot as well, too So it's like yeah now you can work on your mechanics of not you know running with a lot of times people getting caught up and they're running a little more flat foot and so you can Really drive and you know be in good position with that and add load to it with the sled So I totally agree with that that too and then some rotation.

They're like a windmill would be a good supplemental Uh exercise, I mean to stay on par with our conversation today I think that even better than tibialis raises would be uh tibialis isometrics. Sure Is to do something like where you're trying to overcome so I would get my foot under like a couch or a lip or something Like try and pick it up and drive as hard as you can On that, uh, that would be before I go on a run Uh priming with that every time would be ideal because you have shin splints knee pain, uh it band pain We're probably the most common so shin splints tibialis raises or isometrics knee pain Pulling a sled is really good Uh, that's where you hold on to a rope or something attached to a sled kind of squat down and you extend each knee Really good for protecting.

We've got a great youtube video on mind pump tv. Yes Sled drag and then the lateral stuff man that lateral, uh strengthening with a sled drag is really good for helping with it band Tightness, so if you find yourself having to always foam roll Uh every time you run, uh, it's oftentimes it's just it's a it's a lack of stability in that lateral position Next question is from olga lee. How do you avoid overeating but also eating enough to gain muscle high protein? Yeah, high protein diet.

Yeah, just you actually gain less body fat than a surplus with protein So that's number one and number two is this fear? Is overstated Oftentimes people who ask this are so afraid of eating in a surplus that they think they're going to balloon up Okay So if you're in a in a modest surplus of like 400 calories 500 calories I wouldn't be worried about this where I get worried is when people Undereat so much that when then they go on the other direction. It's like they let the they open the floodgates Well, especially when it's whole food based.

Yeah, it's really hard to first of all overeat with whole foods Because there's natural limiters in there and you get satiated pretty easily So I would say yeah, if you stick to that, like it's pretty you're gonna be pretty fine I've had so much success to my clients. I still to this day. This is what works for myself and it's not it's not easy there's there's so many times where uh You know, it's nine o'clock at night. I've kind of had my meals or whatever like that and i'm i'm hungry again And uh, you know What sounds good at eight or nine o'clock at night is a giant thing of popcorn or ice cream or something?

Savory or something what doesn't sound really great is to go downstairs and reheat my ground beef and rice but what works is going to do that and and and if I just If I just eat that way with a high protein whole food meal uh I don't overeat I and I and I hit my protein intake and I give the my body what it needs because it's obviously it's saying I want More and it's probably because I trained really hard before that or I was extra active that day And if I just discipline myself to eat the whole foods and eat a big high protein meal The you land perfect.

It's wild not to mention this sometimes happens to you adam where you're like i'm hungry It's nine o'clock at night. All right, i'm gonna go eat a whole Food meal you're like, I don't feel like it. I wasn't really hungry. I just had a craving right, you know Oftentimes it's the case. Yeah Next question is from sylvia gossa If a man wants to develop strength, but doesn't want to develop big muscles is one gram of protein necessary Uh, so one gram of protein per pound of target body weight isn't necessary for any of it.

It's just better. So you'll gain more strength By doing that and you'll build more muscle by doing that but it contributes, uh, very well to both but I will say this because there are people Who want to get stronger and not get bigger? um, especially um athletes that are in like weight classes So I get this like you're a wrestler or you do judo or jiu-jitsu Or whatever and you're like, I want to get really strong, but I want to stay in my weight class Like what do I do?

um body weight exercises are really good for this They're really really good for this why not because they don't build as much muscle but rather because what they do, uh is uh, if I gain weight while i'm Performing a body weight exercise my performance doesn't necessarily improve in other words If i'm doing pull-ups the bot i'm pulling my body weight up If i'm doing a pull down i'm using the weight stack So body weight exercises can kind of help keep that in check and give you that strength that tends to translate And the other thing is just to practice lifts And have really good neuromuscular connection to lifts because a lot of your strength comes from that You could toggle back and forth between a building cut too.

So what you could do is Uh, like and I would run more of a cut than I would run a bulk and so i'd have two weeks where uh I am trying to get big muscles and eat like that and train like that and then I go back to a three-week cut and Then I toggle back to two weeks where i'm eating a surplus and i'm trying to get big muscle And if you do that, you're not gonna get huge. I mean, that's not enough Of a surplus consistently long enough that you're gonna grow a lot.

It'll keep you lean Uh, it'll get you stronger like I mean it's it's tough to get really strong and not feed the body, uh What it needs to grow and build. Yeah, it's just it's just really tough uh tough to do that if like you're saying this is a question coming from like a You know an athlete that just can't and doesn't want to do that then I think body weight Uh is a great strategy But if this is somebody who's concerned they're gonna get too big and too bulky and they don't want to be that way Just toggle back and forth between a bulk and a cut limit your calories more than anything, right?

Yep Next question is from hollybear3. I have knee arthritis in my left leg and plantar fasciitis in my right foot Should I train completely unilaterally both upper and lower body to correct movement patterns? Or can I get away with just doing lower body exercises unilaterally? And train upper body like I usually would you can you can get away with it. But here's what we notice Uh when you have unilateral issues, uh in the lower body it tends to also run with the connection. Yeah, so You might not have pain in the upper body.

It's all connected. There's probably Some stuff going on there, uh as well. Well, you can think about just just visualize this for a second If you have uh, what plantar fasciitis, she said in her right foot is always she said and then knee arthritis, right? So you you have that going from the and you're doing a standing overhead press The the driving forces into the ground on your right side compared to your left side is going to be different That's going to ping pong its way all the way up the kinetic chain in your body And that will absolutely change the way that bar moves above your head whether you can see it visually or not it will change the way that does that and so Uh tremendous value in running like a program like symmetry where you do full, you know work on upper and lower Um, I don't I don't think that you you I mean we recommend that to anybody anyways regardless if you had these For someone like this, it would be something that I would force them to do as a client Uh, we recommend to everybody regardless of of plantar fasciitis or arthritis in their knee That you should run a round of symmetry every single year and it will benefit you So, I mean why not 100 percent look if you like the show come find us on instagram.

It's mind pump media We'll see you. Thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy And maximize your overall performance check out our discounted rgb super bundle at mindpumpmedia.com The rgb super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to Systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos The rgb super bundle is like having sal adam and justin as your own personal trainers But at a fraction of the price the rgb super bundle has a full 30-day money-back guarantee And you can get it now plus other valuable free resources at mindpumpmedia.com If you enjoy this show Please share the love by leaving us a five-star rating and review on itunes and by introducing mind pump to your friends and family We thank you for your support and until next time.

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