This Simple Rep Technique Doubles Your Results | Mind Pump 2791

Key Takeaway

Your workout doesn't need a complete overhaul—just better reps. Focus on three game-changing elements: the stretch (bottom position builds 2-3x more muscle), the squeeze (peak contraction improves mind-muscle connection), and the pause (eliminates momentum and builds stability). By manipulating these variables instead of just adding weight, you'll make dramatic gains while reducing injury risk, especially as you advance in training.

Episode Overview

This episode breaks down how to dramatically improve workout effectiveness without changing your entire program. The hosts discuss three critical components of every rep: stretch-under-load (which produces 2-3x more hypertrophy than other ranges), the squeeze/peak contraction (essential for mind-muscle connection), and pausing (critical for stability and breaking through sticking points). They emphasize that full range of motion is foundational, but strategic emphasis on these three elements can transform results. The conversation also covers why beginners should focus on strength while advanced lifters benefit more from these techniques, the importance of avoiding momentum, and why the weakest part of your rep is where the most gains await.

Full Transcript

Transcript of This Simple Rep Technique Doubles Your Results | Mind Pump 2791 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Do you want to make your reps two to three times more effective? You can do that if you focus on a few things. The stretch, pausing, and squeezing. We're going to talk about how to make your reps far more effective. Don't change your workout, change your reps. Watch what happens. what happens. what happens. Let's get into it. Well, this is your training right now. This is why Yeah, I feel like that's what you've been focusing on right now. Well, what I we talked in a previous episode about rep ranges and how you can change that.

And my me my my headsp space has been around simple tweaks to your program that can uh produce a nice change. Cuz you know, programming can be complex and we can go into like completely changing your program, but there's so many moving parts. Yeah. Yeah. Yeah. And often times it's like one little change, you know, like like how many reps you do. We talked about that in one of our previous episodes. how you do your reps. That's another thing you can change that'll have a big impact.

Yeah. I also think that my point of bringing that up that this is you right now is that you're you're probably near peak strength in a lot of your lifts right now. And I'm sure that you know that the risk versus reward of just adding more adding more adding more Yeah. Yeah. Yeah. weight is not a good idea. Yes. So moving in this direction where you really focus on the pause, the squeeze, the stretch the stretch the stretch um to just new stimulus u without that's a big one is is risk factor right like in earlier on when you're really trying to build develop this like foundation of strength.

That's where, you know, it it plays a big factor of like going for those bigger, riskier, um, you know, adding a lot of load and getting strong and hitting that max capacity where, you know, as you age, it's really starting to kind of hit differently. differently. differently. Yeah. Oh, good point. No, I see what you're saying, Adam. Uh, and yeah, Justin, um, that's 100% true. The other thing, too, is uh, at some point the, uh, benefits you get from getting stronger, um, you get diminishing returns.

So, when you first get started, if you're really consistent, okay, everything's dialed in. For the first two or three years, just get stronger. That's going to give you the best gains. Period. End of story. Like, if you're doing your strength training, your goal is to get stronger. Now, of course, you change exercises, good technique, all that stuff. Don't compromise your form. But for the first few years, that's it. That's all you got to focus on. After that, you start to get diminishing returns to where, you know, if I added 30 pounds to my max squat right now, I probably wouldn't see that big of a difference on my body, but my re my my risk of injury went through the roof.

Yeah. Yeah. Yeah. Whereas, you take someone who's only been lifting for a year and you add 30 pounds to the squat and it's like big changes to their body. Yeah. Yeah. Yeah. And this is just the stronger you get, the more true this is. Um, and so this becomes more important. Now, that's not to say this isn't important. what we're going to talk about isn't important for somebody also just trying to get strong. Like this is this is key information to understand with your strength training because the stretch part of a rep, pausing your reps, the squeeze part of your rep all have uh their own value.

And before we get into them, it is important to understand full range of motion king. Okay? And your muscles will get strong largely in the range of ranges of motion you train them in. Mhm. So, this is very important to understand because as we go through these, we'll talk about portions of the rep that the data shows builds more muscle, but if you stay there, you start to develop really bad movement patterns. You start to develop dysfunction. And you see this often times with bodybuilders where bodybuilders get so focused on hypertrophy hypertrophy hypertrophy that they they really don't consider function.

and their ranges of motion end up being short cuz they focus on the part of the rep that tends to build the most. But then this causes problems with their bodies and the way they move. And we've seen this uh before. We've seen this with some of the models that we've had shoot uh for some of our programs where they couldn't hold a rep at lockout because they never train. Yeah. Yeah. Yeah. At lockout. Um, and so you start to create this really big disparity with how your strength curve looks because again, you know, there's definitely carryover outside of the range of motion you train, but it's mostly in that range of motion.

If you don't train the full range of motion, you'll get really strong here and then you'll get the disparity between that and the range of motion you don't train becomes so large risk of injury goes through the roof. Little bit of a sidebar, but there's been like a couple studies just recently have come out about a quarter squat, half squat, and full squat for athletes. Yeah. Yeah. Yeah. Which is interesting, but it's it does make a lot of sense deliberately targeting where, targeting where, targeting where, you know, obviously you're going to generate the most force.

And so there's there's a little not just bodybuilding. There is that in the performance world as well. Only reason I bring that up. No, that that's I mean we we talked about this way back when uh you know the clip of LeBron James went viral. Yeah. Everybody's like that's not a full squad. squad. squad. Yeah. And it's like it doesn't serve him uh to do that. Interesting you brought up the bodybuilders for the negative reasons because I was going to as you were going through this give them their flowers for I think bodybuilders are some of the ones that do this the best.

The smart ones. The ones that have longevity do. You're right. Yeah. Like Dexter J. You ever watch him lift? It's like full range of motion. Yeah. and and they and and also take advantage of all this, right? Like uh you know, you know, you know, I lifted this way in the early part of my career where I just I never cared about about about really trying to get that much stronger. It was always about form, technique, manipulating all these different things at the stretch and at the pause and like tempo and tempo and tempo and and so and that got me pretty far.

Um although the the the the negative to that was and I and I I've shared this before that because I wasn't focused on strength, I left a lot of gains on the table. I mean I didn't get those until later on. Whereas if I could go back and do it all over again, I would have laid the foundation for the first couple years of like really pursuing strength. Then once I started to get pretty strong, then I probably would have switched to like all bodybuilder type of training.

And I think that would have served me versus I was a I was the reverse reverse reverse because I I I would say I thought I was a bodybuilder, but I thought that type of training is like was more what I was chasing was aesthetics. So I trained this way all the time where I never trained like a power lifter or strongman and and neglected the low rep ranges and hitting PRs and going that direction. It was always just like oh the stretch, the pause, the pump, like that direction.

So there's obviously benefits to both. And I think the best bodybuilders or the best lifters in general are the ones that learn to integrate both of those and balance and never never never fall in love with just one because I think that's where you lose out is when you identify with one way of training which I think a lot of us if not all of us are kind of guilty of that course right right right of course you like something so much that's what you do all the time.

By the way back to the athlete thing I got to say this before people get confused. uh the more elite and advanced an athlete becomes uh as they age and as they continue on their sport, the more specialized uh their training becomes to continue to improve their performance. In other words, a young athlete should do full range of motion exercises. They'll get better performance in their sport with full range of motion. Once they get to college and then the NBA, then it starts to get much more specific.

And this is true for all their training. Yeah. training. Yeah. training. Yeah. The data shows you take a kid, the risk factor. Yeah. And it's also just overall uh mechanics and motor control and development like development like development like specialization. specialization. specialization. You look at if you took a kid who was gifted at soccer, let's say you had an 8-year-old that you had coaches come up to you and go, "Oh my god, that your kid is gifted." The worst thing you could do is have your kid only play soccer from then on.

The data actually shows that if that kid plays soccer, basketball, uh track, gymnastics, and then later specializes, he'll be better at soccer than if he only had played soccer early on. And this is true with strength training more variables and is able to overcome them. overcome them. overcome them. That's right. So, if you gave me LeBron James as a, you know, seventh grader, we're doing full range of motion exercises. LeBron James MBA. Yeah. Partial squats. So, that's just so that people understand that it's very good point.

point. point. Okay. So, let's get to stretch first. So, when you're doing a rep, the stretch portion of the rep is typically the bottom. And a good way to um explain this, an easy exercise would be like a fly. If I'm doing a chest fly, when I'm at the bottom is when I'm getting the stretch in the chest. And there's a lot of different ways to stretch different muscle groups. And some exercises are better at this than others. Here's what the data shows. When you compare different rep ranges, the stretch portion produces double to triple the hypertrophy.

hypertrophy. hypertrophy. So, of the entire range of motion, the stretch portion builds the most muscle. Okay. Now, this is good to know because a lot of people when they're in the gym, they stay away from the stretch or bottom position because it it means they can't lift as much. Yeah. Yeah. Yeah. So, you're doing a a squat, you're not going all the way down. You're you're you're doing a fly. you're kind of cutting it short because you just can't use as much weight, but you're actually leaving gains on the table.

The stretch is the best part for building muscle of all of the ranges of motion. Well, is that kind of because people avoid uh that full range where they get that statistic, you know, where where they're getting, you know, in excess that much more. No, the studies are actually pretty good from beginners from start. They take well they take uh people who already lift and then they take them and they say we're only doing the stretch part and then you're doing full range of motion and the stretch part actually in the studies if they just focus on that slightly outperforms even full range of motion.

Now, their studies are obviously 12 week, 16 week. And I'm gonna tell you this right now. If you only ever focus on the stretch part, like if you cut your rep short just to do the stretch part, you're going to hurt yourself. It's you're going to really develop terrible movement patterns. You're going to have poor poor function. And that will eventually get in the way of you uh getting a better I imagine too the eccentric uh emphasis on that plays a factor because we all know that that you know the negative portion and controlling that deceleration really is what you know tears up the muscle.

There's something about stretch under load uh that by itself also sends a muscle building signal. And there's animal studies on this. Human studies tend to point to this where if you're in a deep static stretch under load, uh there's something special about it in terms of building muscle. So that's the important part of the stretch part. So if you're avoiding that, uh don't by the way little caveat, you have to have good control and stability before you play with this cuz some people don't have the stability.

Then they'll get in the strength and they'll hurt themselves. Yep. We also have a new bundle and it's 50% off. It's called the coup's bundle. Maps aesthetic, maps hit, maps muscle mommy, and the nos six-pack formula. All of that half off. Go check it out. Go to mpv valalentine.com. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com.

That's it. Enjoy the rest of the show. Believe it or not, I used to be the skinny guy. There's nothing worse than being a dude and being called skinny, especially when you're trying to gain weight. Pack on some muscle and completely change how people see you. Here's the truth. You don't have a hard gainer problem. You have a programming and eating problem. That's why I wrote the Hard Gainer Guide. And yes, it's 100% free. Inside are the real muscle building fundamentals. Carbs matter. Strength signals beat pumps.

And full body frequency wins. stop struggling, download the free guide, and finally start growing. start growing. start growing. So, go lighter to kind of play with this uh part of the Well, I shared my journey on here years ago when I after working on my mo my mobility in particular, my ankle and hip mobility to get a deep squat and I had to reduce the weight like dramatically. But I remember long before I had caught up to my max weight of short squats or you know a little bit I was I was probably just around parallel a little bit deeper than parallel when I first started.

started. started. Um Um Um I before I even got back up to that weight I had gained significant size on my legs in comparison. And so doing a lighter weight in that deep full range of motion in that stretch position definitely I mean you can see the difference and you're compare I'm comparing a a a time of where I was lifting for years a certain way and then it's just a short period of time of lifting in that full range of motion surpassed all those years of training in the shorten range.

So yeah um this is especi like this is such a good tip for people working their lats. There's a lot of exercise that allow you to just really stretch the lats. Even your arms, uh, like triceps, for example, overhead tricep extensions, uh, seem to be really good at building the triceps because you're stretching the triceps. Incline curls seem to be really good at building the biceps because they're in a stretch position. Um, so the takeaway with this is don't avoid the stretch part of a of a rep and make sure you include exercises that are good for this.

And if you follow a MAPS program, um, unless it's a sports specific kind of MAPS program or whatever, what you'll find in our programming is there's almost always a lift that that that is really good for the stretch in the body part. You can only do two exercises for your triceps for the rest of your life. What are the two? Overhead tricep extension uh, and dips. Yeah, Yeah, Yeah, two. That's it. I was going to say close grip bench press. Close grip bench press or overhead extension.

Done. You agree? Yeah. I like those. trying to think of anything else, but you guys get you only get two for the rest of your life. Those for sure% deep dips. My favorite 100%. All right. Now, let's talk about the squeeze part of a rep. So, the squeeze is like when you're fully extended and you're contracting the muscle. Uh here's what that's good for. You come to me and tell me you have trouble feeling a muscle. Yeah. Yeah. Yeah. We're going to focus on the squeeze.

Mhm. It's hard to feel a muscle really contract in the stretch position or mid-range. If you have poor connection, like your glutes or your quads or your chest or your back, I'm going to have you hold the squeeze and you will feel the muscle in the squeeze. Um, so that's that's the benefit right there. Don't avoid that. Especially for body parts where you're like, I don't feel my chest. I don't feel my back. I don't feel this muscle when I do these exercises or when I do squats.

I don't feel my quads. squeeze the hell out of your quads at the top of a a squat and then see how you feel as you go through the set. You'll really or just isometrics period. Even even forget inside of a rep, I think isometrics on for that muscle group. Yeah. Even priming it is is such a great idea if you is is such a great idea if you have poor connection there. For sure. Totally. Totally. And you're right, you know, as I think about it, bodybuilders are really good at playing with these uh these different things.

No, really good. I mean, I know we've had some examples uh that you highlighted where we have had some bodybuilders that have come in and they have terrible range of motion. I think that's an example of like when you totally when you only train that way and neglect that. I would I'm I'm trying to think back to all my buddies that that lifted with me that if they were like that like I mean you lifted with Johnny last last last Yeah. No, he's good. He's got great Oh, yeah.

He plays full range of motion. Yeah. Yeah. Yeah. You know again he's in his 40some. He's been doing this for a long time. I think you start to figure it out. Yeah. Yeah. Yeah. You know. You know. You know. Yeah. I think like so I I think I would I think although I can't I can't remember to be honest with you um if I would consider him the majority. I think a majority majority of bodybuilders tend to do a pretty good job of kind of doing all that.

If anything I think what they neglect or we neglect the most is is not training enough like a powerlifter does. Yeah. Yeah. Yeah. Yeah. If like that's the part that we probably miss out on is just if you if you ever want to see really crazy ranges of motion watch uh the golden era bodybuilders. Yeah. A lot of lot of times they were doing splits on the stage and but just their ranges of motion on flies like laterals like we stop them here man. Arnold's like way up here, you know, upright rows way up here all the way down.

They were they were they really played with crazy deep uh full ranges of motion when you watch uh them lift. Yeah. And you know they they obviously built incredible physiques with minimal anabolics and compared to the you know the current ones. Um and then lastly it's pause like pausing the rep. Now a pause can happen at any point in the rep. It could happen at the bottom in the middle can happen at the top. Why would why would I want to incorporate pausing? This is phenomenal for improving stability.

Yeah. Yeah. Yeah. This is great for it. If there's a part of the rep where you suddenly lose strength strength strength that's it that's it that's it or stability. or stability. or stability. Emphasize it. Then you grab a lighter weight. You get down in the hole uh or get down in the rep and get to the point where you're like, "This is where I lose stability." And then hold that and stay tight and hold it for 5 seconds, 6 seconds, 7 seconds, and then come out.

Powerlifters love pause reps for breaking through sticking points in their lifts. Um this I never utilized until um I really started to train for like max lifts. Uh, and the first time I used this was on bench press because I just when I got to the bottom of the bench, it was like I just couldn't move it. If I got it up after three, four inches and I can move the weight. And I read uh Powerlifting USA, I think it was. was. was. Yeah. Yeah. Yeah.

And it talked about one of the lifters how how they and they I didn't know this, but powerlifters do this all the time. time. time. So, I just started pausing my bench presses at my chest. And it was months. It only took a few months before that became the strongest part Yeah. of my bench press. Yeah. before that it's like you don't realize how much momentum is incorporated in your lifts when you're just trying to get to the end result. And so like yeah, I used to just bounce the the bar off my chest and, you know, do all those things when I was young.

Uh because the whole goal was to how much I could load the bar with and and get through the rep. But then when you start kind of breaking it up, being a little more thoughtful, um, man, you realize like how much force you're not producing, how much control you don't have until you really like isolate it. This is another reason why I absolutely love the Z press, too, is because I think we are so weak and instable in that full extension, overhead extension. And I I always Z press with a 3 to 5 second hold at the top and stabilize the weight way above your head like that.

I think the the gains, the stability you get from that, the control, the overall benefit posture-wise, I think it's such a great movement for that that exact just humbling. You have to I mean, you could be somebody who shoulder presses easy 185 and have to get down to like 105. 105. 105. Yeah. Or less or less. Yeah. A lot less. more more like, you know, 60 lbs when you first started. Just doing the bar and some tens on there is is work if you've never done, you know, now that I think about it, the la the neck the the last time I played with pausing was uh overhead holding and that was because of Justin's influence.

Um because I didn't realize that I did was unstable. So So my shoulder press would be like all the way up and down, but when I got up to the top, I'd bring it down right away. And we were walking and then done we were doing uh you know because of Justin and his programming I was practicing walking uh with like a kettle bell or dumbbells and I I realized that like once I locked my arm out I was unstable. Yep. unstable. Yep. unstable. Yep. And so I just started to hold my presses at the top and I got great progress.

Which brings us to this. If you suck at any of these that's a hack for you. You do the one you suck at, you'll get great gains. So if you suck at the stretch, you suck at pausing, you suck at the squeeze, squeeze, squeeze, focus on that. That's always true. It's always true that if you do the thing you suck at and you'll improve the most. Especially advanced lifters. Yes. When you're when you've been lifting for a long time and you find something, you just have to reframe it that way, right?

Cuz we we all have a tendency to gravitate towards things we're good at, we like doing. But when you find the thing that you really suck at, that's where the real gold is. That's where the novelty is. That's where the gains are. So, and it's hard to get gains when you've been doing this 10, 15, 20 years. And so, it's like lean into those movements that you do and you're like, man, I really suck at this. It's like that's awesome. There's gains there. gains there. gains there.

I got to tell you guys that um the the Fior Sunday joggers have been uh dethroned. dethroned. dethroned. It's Hey, you dethroned. Please tell please tell me you have at least three to four pairs of those cuz you've I seen them on you for I for the last 3 weeks. I don't think I've seen a different pair of them. I love them. Like the the amount of Steve Jobs the turtleneck. turtleneck. turtleneck. I better go to his house and see closet like six. He's not wearing the same damn sweats every sweats every sweats every You know what it is?

Is that they're they're really comfortable, cozy, but they're like the material is um they're thick and soft. Yeah, it's like thick and like uh I don't know how you high quality. How would you describe it? Cuz they don't look like traditional sweats. They look like nicer. I don't know how. Yeah. And they're not too heavy where you get like super hot like some of those like sweats you just like I I can't wear sweats. But this is it. This totally like Sunday joggers were at the top always and now it's like second.

Now it's always these. I know you got a couple. I feel you. Oh, yeah. No, I have three pair. I've got a blue pair, a black pair. So, I have to get different colors, too. colors, too. colors, too. Yeah. And I have the I think my favorite are the sand color ones. The brown ones I wear. I wear. I wear. I have gray and black. Yeah. Oh, yeah. I don't have gray. I need gray. I didn't know they had the gray. But I the I I want another pair of black cuz I wear black a lot, too.

So, dude, I'm with you on that. Love them. Love them. Love them. Love them to work out with them. Go out with them. They're great. No. No. No. Justin, you you just had your birthday. How was How was your birthday? Did you get what you wanted? I mean, I don't I I got stuff like You know, like I I'm I'm just like it's so so so Are we not all there in our relationship where we just buy our own stuff and then we just we just we just I'm waiting cuz it's all for me.

I like experiences and going places like and usually I'm just like I tell Courtney like just take me somewhere, you know, and we'll do our thing. And that's like a gift to me. Like stuff is like I'm not interested in I there's nothing I could like think of even right now. I'm like, "Oh, I need this. I want this." Because you don't want anything. If you want something, you just get it. Well, it's also not your It's not your It's probably not your love language either.

either. either. It's not Yeah, that's not what I Yeah. What's your love language? Uh touch and uh um time. Okay. Okay. Okay. Yeah. So, touch you for a long time. Yeah. Touch you a long time. Touch your lifetime. So, what'd you get? Cuz there you said there was a story about your birthday gift or something that happened. Did you say that? say that? say that? Oh, yeah. Yeah. Yeah. Yeah. Okay. So, there was a part of the gift that wasn't like an exper. This is a different experience.

Courtney kind of like, you know, gambled a little bit. G. Where were you? were you? were you? Well, no, I mean like like on the gambling to Vegas. I appreciate it. I like it. Happy birthday. Happy birthday. Happy birthday. Yeah. So, thousand on. She kind of took it upon herself to um she bought us like this signed us up for this dance uh uh at home. So, instructor I'm going to learn ballroom dancing that came to your house. Salsa. Well, yeah. You do it like with an instructor and then you also do it virtually.

virtually. virtually. Okay. Uh, so we we kind of just started doing that and like I'm, you know, shaking my hips doing doing the thing. Uh, but yeah, it was like this all new to me. I I used to do uh swing dancing way back in the day. Uh, you did? I did. Yeah. So, you were totally game for that being your birthday present. I would be so mad if Katrina got me that for my birthday. No, I mean I like I said, she just thought of this and did it and I was actually like, "Oh, that's a really interesting, thoughtful thing." Like Like Like would like this.

Of course, that highlights how different we all are right there. I would never I would if Katrina's like, "Guess what I got you for your birthday." I know. That's why I thought you guys lesson. lesson. lesson. What? That's why I thought you guys would make fun of me. Are we divorcing? I would not like that. Unless Jess was like, "And we're naked already." Yeah. Well, at your home, I guess you could be, but uh I just I look at it as it's another way for cuz for me it's less of I mean we talk a lot and we have like opportunities for that, but like to just hang out and and it's not like something that's like oh well tell me about your feelings and you know all that stuff gets boring.

So like let's let's move, you know, let's do things. Dirty dancing. Hey, so hold on. Where did you do swing dancing? Where the heck did you do that? Oh, I did that. I I will say this. If I were to learn something, swing would be something I would consider. would consider. would consider. It was cool. Like I used to bust that would be cool. I used to bust it out every now and then at like some of the dances in high school and people would be like tripping out.

But out. But out. But Oh, so it was way back then. It was way back then. And so I was like, it was kind of funny cuz I had this like other kind of identity for a while when I was like this rockabilly guy, you know, and like I had like flame shoes and like stupid clothes. You had flame shoes, dude. I had flame shoes. I had like I had a big old pompador. I remember the pompador picture pompador picture pompador picture and I had I had the chain wallet, you know, the whole thing.

I did a chain wallet for a while. I had an old truck. I had a 56 uh truck. You went all in. I was all in. And um so I I would go to shows and this was like when swing and and rockabilly was like kind of popular for a while there. But yeah, I would go with my girlfriend at the time and then would just throw around and you know, spin and do the whole thing. Uh West Coast like swing stuff. Wow. Wow. Wow. Yeah.

Yeah. Yeah. Wow, dude. Wow, dude. Wow, dude. Yeah. I learned I learned it. It was like we'd go down to this this place down in Santa Cruz and it was above this Takaria and we'd learn from this lady that taught us. So Wow. Wow. Wow. That's pretty cool. I think a lot of I mean you either like that or you don't. You know what I mean? So I I could see why she got that for you cuz I know you and it's like Yeah, he probably would like something like that.

Yeah. I just like cuz she's not like that. I think it was like a stretch for her. her. her. Oh, that's nice. So that's interesting. So I I really appreciated it. So that's not something that she would like totally be about. Uh, no. Like you know what's funny is Katrina would love that. Yeah. Katrina would love that. We we've gone out and and you know obviously like we we go to like concerts and stuff and we've danced together. But it's kind of funny cuz she has like a different pattern and I have a different pattern.

So we'll be at like weddings for instance and we'll be like dancing to something and she's like kind of like like bouncing a little bit like more than me and then so like we're like off sync. We always laugh about it cuz I'm like, "Wait, you're way off." Like, and so I'm hoping like this will like, you know, get us a little more in tune. Dude, that's going to be great. Okay. So, explain. So, you uh you meet with the instructor in person once and then it goes virtual after that.

Is that how it works? Yeah. So, um this person's in Santa Cruz. We're going to meet with them. We're going to go through it and then Yeah. We can do like follow-ups uh virtually. So, yeah. So, you Wait, Katrina is into dancing. Oh, yeah. So my best friend Justin that you know his wife like Katrina when we first when he used to live with me and they were before we were all married. Um yeah the girls this is Justin and I would stay home and play video games and send the wives off to go line dancing and salsa dancing and yeah they go do all that stuff.

Katrina's dad who's like 74 goes salsa dancing by himself at clubs all the time picking up chicks. Wow. Wow. Wow. Yes. Yes. Yes. Wow. Yeah. Yeah. It's Yeah. is you you you don't dance very well. I've seen you move. I mean, I don't either. It's like the kettle call. I don't either. Easy guy. I'm not trying to say I'm great. Hey, Dan. Dan. Dan. You and I dancing is like like are you guys listening to music? According to Katrina, there's a very big difference in my dance moves.

Uh, sober versus four drinks. She's like, four drinks, you can dance. Maybe she's had four drinks. At least she has beer. She's got no problem telling me I'm not I can't dance. You know what I'm saying? She tell She tell She tell you know Jessica and she if she catches me dancing early, she'll come over and she like start feeding me drinks to get going. going. going. So, you know, Jessica and I have never danced together danced together danced together ever. Slow danced. We've slow danced.

But it's such a wonderful thing we have in common. in common. in common. It's so wonderful. I You know, you guys don't like to do anything? No, dude. I go to like you go to weddings and stuff and everybody wants to dance and have, you know, I don't mind slow dancing. I'll do that. But, you know, all the dancing and stuff and you know, if you if you're married to somebody that likes to do that, it sucks it sucks it sucks because you don't want them to go out and dance by themselves.

You got to go out there. Then you're out there hating life cuz you don't like But my wife is like, "No, I don't like that. I don't want to dance." I'm like, "Really?" So, we'll just sit in the back and watch everyone else and Yeah. Yeah. Yeah. have a good time by ourselves. Yeah. I mean, I don't I don't like to. I will. I do. And I tend to need to be loosened up with some alcohol a little bit to really get into it. I mean, Katrina and I that was I tell the story of when we first got together.

We went out dancing together. So, I mean, I'm I'm not But I I don't like it like you. I'm not I'm I prefer not to. If I'm out and we're doing something like I'm not like I'm fine sitting at the You know who I like dancing with? I love dancing with my kids, but it's not I'm not really dancing with them. I pick them up, I swing them, they'll stand on my feet, do the whole thing, you know, when they're little. But yeah, you won't catch me out there.

No way, dude. Yeah. Yeah. I I like it out like I know something and then I'll do it like just very occasionally and then people will trip out. out. out. You're the guy, let me guess. You're the dude that will go on the dance floor and just throw a splits out there. I don't do splits, dude. But you know what I mean. That's you though. That though. That though. That Yeah, but I'll do some some move. Like you have a move. You have a signature move, don't you?

I mean, it's kind of like if performing on stage like too. I'll do stuff. What's your What's your sign? You have a move for sure. What's your signature? I do know. It's like a leg shake with a kick. kick. kick. Yeah. Yeah. Yeah. You got You got a leg shake with a kick. I used to do some uh Michael Jackson stuff. stuff. stuff. I do it, dude. I do it. When Michael Jackson was on, it was like dude was on like Donkey Kong, you know, I do all the Michael Jackson movies.

I didn't realize that Courtney doesn't I would That's interesting that she's not like big into it. I mean, she's she likes, you know, being around that that scene. She She goes dancing and all that, but she's not like super into it. She's not, especially the structure of it, you know. Yeah. So, she's not like like Katrina will go line dancing, salsa dancing, all that stuff with like her friends or go that's like their they like to do you know what sucks about all Adam is like well I mean we're okay we're married now but uh like dancing is very attractive to women.

You can move. I'm her dad is 74 and still be picking up like girls half his age at 74 cuz he can he can really dance in a barrel. You guys shut up dude. It's funny. Yeah, it's because this is normal. Like most dudes like they're embarrassed or they won't get into it. And so it's just like it's easy, dude. Yeah. I just don't enjoy it. I'm not I don't care. Just my my buddy who have you met uh my my buddy Mike that I drive with.

Have you met him? He's like kind of a smaller smaller frame guy, blonde hair, blue eye, fair pale skin. Like he's he's really good at salsa dancing. And like that's and I feel like when you're like the the pale white-kinned dude that goes in there, like if you're a chick that's into white guys, you're mopping. You're the only palekinned white dude in there that's salsa dancing or for sure for sure. That's you're you're picking up all day long. I mean, yeah, you guys got all this, you know, like I need to make up for that.

So, that's that's my booth. Just They start talking to He's like, "Hold on a second. Let's go. I'll just grab the dance floor. Watch what I can do. Stop talking. Just watch the hips." Adam and I are like, "Oh, this music's loud. Let's go outside and talk. Let's go have a conversation." Speaking of hips, I could all I could think about was on the elliptical do I was doing. So what's So are you So you're trying to do more cardio cuz you're just I'm not doing so I know I did I did cuz we're so seditary here.

That's all it is. is. is. Terrible, dude. I'm pushing calories really aggressively right now and to just to uh because I need in order to hit like 220 230 plus in grams of protein. protein. protein. I've got to be up there in calories and I'm just not moving enough to not put body fat on with that high a calorie and I'm not eating like super lean. I'm I'm not like tracking and measure. I'm like I'm eating I'm enjoying I'm having ribeye. I'm doing stuff like that.

Right. And uh typically, I think I shared this with you off air, like when I when I reverse diet, hit protein, and I'm training like I am right now, I have this I end up kind of just naturally kind of hit this Goldilock zone where I'll I'll lean out a little bit. I'll build muscle and so I'm just getting bigger and just and I'm building and and I'm not really leaning out much. And so I think it's just because our inactivity. So inactive. So inactive. So inactive.

Yeah. I mean, I could So I have people know we're in here all day. Yeah. Yeah. Oh, we go for one walk and it's literally How far is our walk? That's embarrassing. 12. It's not It's not far enough because even when we do our walk and our day, our daily steps on I'll only hit like on a normal day 5,000 steps. steps. steps. So, I have to get on there for a good 45 minutes to an hour of like walking or elliptical elliptical elliptical to push 8 to 10,000 steps.

So, that's the what I'm doing is just to do that. do that. do that. Other otherwise, I got to really tighten the diet up and I'm just not in the mood to do that right now. Like, I'm you know, I'm still You'd rather plus you need plus it's good to move. Yeah. Plus it's good to move which is good for you. Yeah. Yeah. No, it's going to facilitate recovery. It's good for my heart. It's all those things. And so it's not I wouldn't it's not cardio or it's like zone two type stuff, you know?

It's I'm walking on a on a slight incline. I'm elliptical, you know, doing this. Everybody can see how good you dance. I know. Exactly. There's a taste. You're suppressing it, Adam. I've seen you on that elliptical deal. I know what you're doing. Hey, you know my my Oh, speaking of hidden protein, are you using Chris Power to try and hit that? Oh, yeah. No, those those have become daily snacks for me for sure. In fact, I' i've gone through I got to see if we have more in the back because I've gone through all my favorite flavors.

The only fl I like I love every flavor. I'm not the big fan of the cinnamon ones. Oh, it's sweet. Yeah, Yeah, Yeah, it's cuz the other ones are all savory. Yeah, they're all I like all the other ones. All the other ones I love. And cinnamon's not bad because I've heard other people on the staff and stuff like cinnamon. It's just that when I have a chip, uh, it's like it's kind of Yeah. Well, no. I mean, it's, uh, that's like a graham cracker taste to me and I want like a salty sesame seed, sea salt, the the cheddar ones.

How do you keep the staff from eating them? Are you put Did you put on the box from Adam only? No. What I do is I just grab like five, six at a time. I throw them in my gym bag and then cuz they're gone. They don't last. The team just crushes them. Oh, I know. Cole like four. I know. I actually will I'll pair it with like that and like jerky and I'm get it's like a high You have 26 grams coming from the Chris Power and then some jerky another 20 30 g 50 something grams something I can eat while I'm driving.

Well, I've been loving my kids like paying attention to all those numbers of protein and then they'll see, you know, that there's 26 g something of protein in there and then so they're eating all the bags like and it's gone. it's gone. it's gone. You got teenage boys, dude. Dude, I just can't I can't compete with it now. All right, we are we going to talk about the Epste stuff? Oh god, Oh god, Oh god, bro. bro. bro. Three What was it? 3,000 documents. I just thought it was like three million.

three million. three million. Hey, I heard Okay, wait before you get into it cuz I heard a funny thing and it was a comedian though, so I don't know if it's true. That the the government had used Word to redact a lot of the things. So all you had to do was like upload it to unredacted. unredacted. unredacted. I didn't know that. Yeah. I don't know if this is true. Is that true? that true? that true? I don't know. I heard something like that. Yeah. Yeah.

So I heard I heard like something about the black mark was like it was done in word and so you could just upload the file to Word and then un and then and then maybe they did that intentionally. Yeah, right. You know, Dude, can I It's all intentional. There's no accident. accident. accident. I I don't want to get in too much detail cuz it's so dark. I can't spend too much time reading into some of the stuff cuz it's so dark. But yeah, you do though.

Listen, the conspiracy theorists Well, all I got to say is wake up, dude. like, you know, stop calling people conspiracy theories. conspiracy theories. conspiracy theories. Listen, listen. It's This is It seems like like like there is literally a satanic cult that runs the world. How crazy does that sound that I just said that? Read the stuff. These are the most powerful people in the world. And I don't care what side of the aisle you're on. It's Republicans, Democrats, it's religious leaders, it's billionaires, techniques. techniques. techniques.

And they and and they're not they're it's like not just sex trafficking. It's dark satanic ritual stuff. Yes, it is. It is. Epstein's bank account was named Ball. Did you see that? Yeah. Yeah. Yeah. You guys, Do you know what Ball is, Doug? That's one of the ancient uh like false gods of the Old Testament. It's actually a demon. You're actually worshiping a demon. He named his bank account that. It's crazy. So you you you need to still go watch the 1975 Netflix documentary because that's what's given me balance to all this stuff is that is that this has been what you're talking about right now is not new news.

This has been happening forever happening forever happening forever since the beginning. Since the beginning but everybody's dis discarded it. discarded it. discarded it. Well I mean well now it's just coming out to your def to your defense. I agree. Here's here's where I'll get back get behind what you're saying, Justin, which is everybody needs to calm down with the calling the conspiracy theories people like people that have been saying this for a long time. Like I'm I'm over that, too. I'm over I'm over I'm more like choke choke the snake's head.

Stop like, you know, infighting. Like it's it's just so like ridiculous to me what we fight about. And it's like you see stuff like this and nobody's getting arrested and nobody's paying. What do you do? It's everyone. I know. So, what do you do? You I Exactly. It's Exactly. It's Exactly. It's Dude, this is It's a conundrum. No, dude. Listen, you may you may or may not believe in God and the devil, but they sure do. They sure do. You read some of the stuff that they are talking about, what they're doing, and it's like, it is wild.

It's crazy. And it's like people you wouldn't even think are in there. Did you see that? Peter's emails. Did you see that? Thousand of them. a thousand. a thousand. a thousand. Dude, Dude, Dude, wow. I wouldn't have seen that coming. I had no idea he would get dude. You want to talk about like rise and fall? That guy's getting crushed now. That what what makes me so curious about things like that is like especially because that's I would consider that in our space. our space. our space.

It's it's interesting to me. We've been doing this for a really long time. Uh I'd like to think that we're have a pretty good pulse of our space. It's always interesting to me when somebody like him comes up out of nowhere and is like on 60 Minutes Uber famous out of nowhere and he's saying smart stuff but he ain't saying anything different than what we've been talking about for 10 years. Like that's the part I'm always interested in these people that are saying a lot of things that we've been saying forever.

saying forever. saying forever. Yeah. Yeah. Yeah. But all of a sudden they're on 60 Minutes and they're all over the news and they're on the number one podcast and they're like rubbing elbows with all these important That's interesting to me. me. me. Mhm. And I it makes me wonder about a lot of other people who we've seen that happen with. happen with. happen with. If if it's all true, cuz there's so like a big part of me is like it can't be true, but it keeps coming out.

But if if it's true, what you're looking at are the people that run Hollywood, banking system, governments, biotech, tech. So for you to succeed at the upper at the top level in any of those spaces, you have these gatekeepers that are a part of this group. Yeah. Yeah. Yeah. You got to follow 50 Cent, dude. That's who I know. You got to follow any rap stars that are dropping bombs, bro. You got to follow 50 Cent. 50 Cent's been on this stuff for for for He's going to be making documentary after documentary after documentary after all this is done.

50 Cent and Cat Williams have been talking been calling this out. What's crazy to me is that you have this uh cuz we stay on the spiritual side again. You can believe it or not, but they they definitely do. There's a revival that's happening on the good side and it's one of the craziest biggest revivals we've seen in modern history and it's very unique because it's young men in particular. Simultaneously you have all this other stuff coming out. So if you believe in this stuff there seem this seems to be like a spiritual war is heating up.

So where's it go? I don't know. Yeah. I I think for good balance I think everybody should watch the documentary that I keep talking about because just scared everybody. Yeah. I just think that what the thing that is more more unique that the thing that is more more unique today than anything else in my opinion is not any of the stuff that we're talking about right now. All that stuff has been happening forever. Yeah. But every nobody's ever thought it was real though. Yeah. Yeah. Yeah.

Do you think nobody has ever there's always always always mainstream very it's only mainstream because everybody everything is mainstream because everybody's on Twitter and social media now. That's that's it. That's the only difference. The only difference is the conspiracy theorists have a louder voice and can talk more about it. I mean, people have been saying this stuff forever. It's just that it's in our face 24/7 on these feeds. And so, everybody's an alarmist about every single thing. But if you just That's why that documentary was so good for me to watch.

just went like, man, it was I would way rather be here today than with all this crazy [ __ ] you're talking about than 1975 with nuclear bombs getting ready to go off on us with freaking serial killers happening all happening all happening all it seems like now we know obviously know a lot more stuff. This is just crazy to me you guys. This is just wild since when did we ever see emails and documents documents documents that were this crazy between all these power. power. power. So the the here's a positive okay the positive side of this is that it is much harder for these evil people to hide Yeah.

than it was in 1975. In 1975, it was much easier for these people to hide and not be known about and the secret societies and the control and the power was easier because there was only a few media outlets they had to control where now with this ability that everybody has their phone and can be an investigator and can and like and it's almost more disheartening though because nobody's paying the consequence for it. Well, because only because you know ignorance is bliss. Well, that's why that's why that's why they Yeah.

Yes and no. Like I think back then there'd be examples they'd make of people people people uh and they'd get arrested. But it's like faith in your government. Yeah. But you don't have faith in your government now. government now. government now. I mean 1975 there was no faith in the government. I'm not a crook. This is Watergate. This is all but there was sides that did and there was sides that didn't. Yeah. Yeah. Yeah. That was that was Yeah, but that was the narrative they wanted you to know.

You're right. You're right. That's the narrative they wanted. They made you feel like you were getting wins. It makes you feel like there was a fall. fall. fall. I think that's the point Justin's making is that you felt better because And my point is there's an outcome like you so so it's like okay so do you feel better better better with it all happening but you being blind to it and so you feel better and go to bed every night and you think it's or do you would you rather be out in the open?

open? open? It's so much like that scene in the Matrix. Remember that scene in the Matrix where that one dude, he gets unplugged unplugged unplugged and he makes a deal with the with the machines and he goes he wants to forget everything. He wants to go back in the Matrix. He wants to be rich cuz the real world was just so ter so terrible. terrible. terrible. Yeah. Yeah. Yeah. And I I get it. I That's exactly what I'm talking the curtain's been, you know, uh, move like it it it's been opened up and and so, you know, we've got this insight now with how the real power dynamic works, you know, and who's really like pulling the strings and so I don't know like is that good, is that bad?

Like it's it's I'm indifferent to it. It's just like it's one of those things like I it's nothing until somebody actually goes to jail. I mean, you can argue uh both sides like uh like Sal brings up the point how dangerous it is for nobody to trust government, right? Like that's a that's a dangerous place to be. Uh but then you could also say that if there's anything that was ever going to unify us, it would be things like this coming out that both sides are evil and bad and us and then all of us going like, listen, listen, listen, power vacuums are never good.

So, it's like you know what ends up happening when you let's say look at every revolution has ever happened like this. Let's say we threw every let's say for whatever reason we just got rid of everybody in power started over. You have this power vacuum and the people that will come up and take it probably not good either. So I don't know that's why I'm like I almost feel like every uh this this the way that they're releasing these is to desensitize everybody and also to get everybody kind of frozen where you're just there's ina there's inaction like what do we do with this?

Oh man. Oh man. Oh man. Yeah. It's a bit of a playbook though, like to your point is to get people to not trust anything, right? Like that's that's that's a dangerous place for society. society. society. Okay, we I mean obviously people are calling for stuff to get done here, but are emails enough to incriminate somebody to somebody to somebody to No, but there's a lot of stuff they didn't release. There's a lot of videos. There's a lot more. Yeah, that was just um honestly that was a retaliation and and you see what's move watch what's happening next and where we're moving next.

you know, potentially for war. Yeah. Some people are super if that happens and you know for sure skeptical of like I would have never guess I'm super skeptical of like why these people why this why now for that exact reason. It's like why not all of it at once? once? once? Yeah, cuz they they know what they put out, right? They know what they're releasing. So what are they not releasing? I I just think it's crazy that had you told me 15 years ago Alex Jones would be right a lot.

I would have been like, "Get out of my face." I know, but he keeps going out to be remember that video he really it was a long time ago where he filmed that like ritual group with those elites and they're like worshiping this big owl statue. That was that's real. He grove. Yeah, Grove. Yeah, Grove. Yeah, Grove. Yeah, it was real. It is real. That was all real, dude. Ancient provocators are real. Like all that stuff's real. It's just fine. Again, these are all like parts of society people just don't want to acknowledge because it's like it's you just want to go about your day and like work and do the thing and uh contribute and just hope things are working.

But it's like you know once you see all this it is a bit disheartening. Totally. Totally. Speaking of disheartening, how's you were talking about an injury you had earlier. I want to hear what you did from stuff. Yeah. Yeah. Yeah. So I was Yeah. A couple weeks ago now, right? Yeah. That was probably two weeks ago. And uh dude, I think that's the one thing I've I've I could pinpoint like I feel older. Like I I do feel like it's different now. The way that like my body still holds on to this like injury injury injury injury pain.

Like I used to just bounce right back and everything was cool. And it was the the the worst part is it wasn't like a real injury. It was like it's like a deep core strain to where it's like, you know, I feel unstable around my hips and lower back and and uh uh uh uh what' you do? So, it was a reaction. I was going really fast like cuz I was bored all day. I'm trying to teach my son to snowboard and like he just learned and so I'm like going really slow and like on a snowboard it's brutal cuz like you you you just burn your legs up like going that speed and like having to stand and wait and all that kind of stuff.

So, it was like one of the last runs and I'm going down this village run and and it's like kind of flat and um and I'm just picking up all the speed because it's like ice and and it's not like, you know, like soft snow at all. And I go off trail and so I go off trail and then I'm going to kind of weave back and and I I saw an opening where I could weave back and I didn't see that there was like all these mogul and jumps like in between to get back to the trail and I'm like boom.

Boom. I'm going like really fast like right into it. And so I'm having to like I don't know. Have you ever seen like motocross where they go over those like like I'm doing that but like literally I thought I was going to eat [ __ ] and like I didn't I was like how am I going to crash? Should I roll? Like I'm thinking about all this as I'm like going over them cuz like I'm hitting it and I'm like my body's doing all this and and it like trying to like over I was like overcorrecting and tightening everything and then I landed and then I'm like oh and and uh I kept going back down to to the end and and realized that oh my god I like strained everything really bad.

It was just literally like my body holding my spine together and like I heard it, you know? Like what muscles do you think you pulled? Yeah. Were your spine like everything, dude. dude. dude. Oh god. That's when you get your deep core messed up, it's now you can't do nothing. nothing. nothing. Yeah. Yeah. Yeah. Yeah. Like I like So I'm I'm I'm doing like hip bridges. I'm doing like bird dogs. dogs. dogs. The weakest workouts you ever seen, dude. Now, now you now going into that looking back cuz I know at least in my case, every time I've done this, cuz I've done this so many times, is I'm not training appropriately for what I'm about to go do, you know?

And that's the big difference. It's less about that we're older. It's just that we just don't do any of that stuff anymore. And then I train I put gasoline on it without Yeah. Not necessarily. He could do he could be doing like and that's doing he could be doing like and that's why it's interesting to hear him do it because of all of us he's the best when it comes to like rotational strength and core strength and like anti-rotational stuff. stuff. stuff. Yeah. You and I probably would have herniated a disc or something.

Yeah. Yeah. I've I've just learned I just don't do that. Yeah. I think I just overcorrected like so hard. so hard. so hard. My my big I'm so angry still about my pec tear because I did all the mobility work for my lower body cuz I'm was wakeboarding and so I'm just I'm not even thinking about my upper body. body. I'm thinking about my lower body. You know, I'm jumping, I'm carving, I'm turning, I'm doing all this stuff. Like, it's I need my hips, my ankles, my knees.

That needs to be And I didn't address my upper body. And so, it was like on the weakest little fall. It just tore my pec. And I went, what an [ __ ] move to, you know, do all the work in my lower body and to not address my upper body and then to go out and tear my pec on like a weak fall. Are you doing like the BPC and all that now? now? now? Well, yeah. So that's I'm just going I just started that protocol and I'm going to see if that I'm sure it helps it fast.

Yeah. Yeah. Yeah. My cousin uh I was just talking to one of my cousins who had an ankle was just ankle mobility was bad and it was hurting. He started using BPC. He's like, "Dude, is this stuff like like how does this work?" Like my ankle feels fine. fine. fine. Yeah. I think I actually might just go to dumbbells and suspension trainer and like I I might do a phase of that like for a month or so. That's good. That's good. That's good. Just get back to like Well, I've got your uh your your peptides finally handled 15 companies later and having conversations with Hallelujah.

Yeah. So, we're finally we're working with we're finally found a a better company. Yeah. No, the thing that was uh the most difficult part for me was one the black eye that I felt like the partnership uh um with transcend ended up being for us as a brand to the point where you know there was lots of discussion about not doing anything in that space at all. uh problem with that is that we have so many people that utilize peptides and and HRT and stuff like that that I feel also like uh obligated like we're doing a disservice to them to not find a good brand.

And I went through I so in our in our mind pump hormones uh you'll see like just threads of people shouting out names and brands and companies and I went through all the biggest most reputable companies out there and still was like I I didn't feel anything until uh we met Phil and then when we met Phil and sat down talked and the thing that w that was so important to me was all the the negative things that we got was the pushy the pushiness on the sales side the uh cost the the cost right per uh everything that was on there was just like super expensive uh the delay to get medications uh the lack of communication to an actual doctor.

So these were all things like I had to solve all of those if we were going to go with anybody. And so I feel really good about um that now because all of those boxes are nice are checked. And so, you know, the official announcement will come out in the MP Hormones uh forum. So, I'll probably be doing that later tonight. Are we linked up to them now if we're hormones? hormones? hormones? No, we're not. I mean, actually, by the time this episode goes live, yes, but I mean, if you want to know what that is, go to our our Facebook forum, MP Hormones.

You'll see the official announcement in there where we'll have links and everything going on. Yes. Mindpump hormones, the page, not MP Hormones, Hormones, Hormones, mpormones.com is our link to go. So that'll that'll send. Oh, the Facebook form is not MP hormones. hormones. hormones. No, it's mind pumpump hormones. No, our link is mpormones.com. If you go there, then you can I thought our forum was labeled that also. also. also. No. No. No. Oh, I was just on there yesterday and said MP hormones on it. So that's weird.

So maybe that the whole Facebook name and link is what you're saying, but on the actual logo of it, it says MP Hormones. So that's something. Yeah, that's the logo only. Yeah. Yeah. Okay, good. Well, that's Well, they're good and and they're they're the prices are ridiculous. Yeah. Ridiculous. Ridiculous. Ridiculous. And we in a good way. We recorded an episode with him and he told us the actual cost of these things. Yeah. Yeah. Yeah. And I can't believe how much they get marked up with other companies which is kind of in so and they have no sales people.

It's only doctors. only doctors. only doctors. Yeah. Um so yeah, I love that. I love that the membership includes quarterly meetings with a doctor. Every patient meets with a doctor. It's not a they have no sales reps. Um the prices are way less. Um you're within 48 to 72 hours you're with the doctor. Within 48 to 72 hours the medication is at your doorstep. I mean that stuff was just Yep. Yep. Yep. those were the things that I was just like more concerned about that. And for the audience that cares, I mean this is uh this is by far uh one of the smallest offers to us.

We I didn't want any ties to uh commissions or sales or anything like that whatsoever. the way we wanted to structure the partnership is that listen, we have a huge audience. There's a lot of people that use this stuff. We do not want to be motivated by sales or tied to that whatsoever. And so there were a lot of offers on the table that were a lot more money, but there was no way we were going to do business unless we could solve those things. And so I feel really good about it and I'm glad that uh I mean I apologize for the people that went through all the [ __ ] that they went through um with Transcend and how long it took, but I didn't want to just sign with the first company.

So I feel really good about what we're doing now. So that's exciting. Ziotics is the world's first pre-alcohol probiotic drink that's been genetically engineered. In other words, this bacteria has been modified to break down one of the toxic byproducts of alcohol consumption. In other words, when you drink alcohol in the gut, some of it gets converted to a toxic byproduct. Well, you drink uh ziotics beforehand and these fun bacteria sit in your gut and break it down. So, you drink this, then you drink, you feel way better.

I never go out drinking with my friends without Ziotics. Now, go check them out. Get yourself 15% off. Go to zbiotics.com/mindpump26. again mindpump226. Use the code mindpump26 mindpump26 mindpump26 to get the 15% off. Back to the show. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable six figure plus businesses and careers in fitness. Look, it's roundt based. So, you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers.

By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is Darren from Ontario. Hey Darren, Hey Darren, Hey Darren, how you doing Darren? How you doing? Good. This is how can we help you? Uh so I'll start off with my email. Uh basically I hope you're all doing well. Uh, I've been reaching reaching out cuz I need some expert advice. Um, hitting a really heavy plateau. 47 soon to be 48 and been working out for years.

Uh, lately uh just Oh jeez. You know what? It's just basically that. 47 48. I'm trying to figure out what to do. I've tried every routine I can think of, every supplement I can think of, and I'm I don't feel I'm getting the gains. But I know for a fact that as you get older, it's more difficult, right? So, I don't know where to go. I don't know what else to do. to do. to do. All right. Well, let's dive in a little bit and see what you're doing.

So, um let's talk let's start with diet. Uh what does that look like? I currently I have gallstones. So, the amount of food I can eat, how often I can eat is limited because it just causes pain. So, I try to get the protein in. I try to get at least 150 in a day, 150 grams, but it is not easy. And I don't know if it's just poor choice of food or whatnot, but diet does need work. need work. need work. Okay. And is just is just low fat, high protein okay for you or is it is it like what what because I know typically it's fat.

Okay. So all protein bothers you. It's not all protein. It's just it's it takes it's harder to dig to digest. Okay. And Okay. And Okay. And so I try to do basic proteins and you and you use uh um digestive enzymes when you eat fats. Yes. Yeah. Good. Bile salts I believe is one of them. Yeah. Good. Okay. So lean proteins are typically good with gallstones in my experience. And uh protein shakes, does those work for you? Yep, those I have no issue with. Okay, good.

So, and what's your target body weight? body weight? body weight? Uh it's like 190. Okay. Would adding another shake be okay? Like a 40 gram shake? Okay. So, I would start there with your diet. Do you know what your calories look like? No, I don't track macros that crazy. Okay. And then and now the progress you're looking for is muscle building. Is it fat loss? it for the longest time it was muscle building but like I said I'm getting to the higher ages so I just want strength gains and longevity like so I've done several tough mutters I've done a Spartan Beast I've done a lot of OCRs OCRs OCRs so I need running in it as well so I know the muscle gain you guys had a podcast like uh beginning of January where you were mentioning about trying to stay a runner and big at the same time is almost impossible so I'm kind of at the point now where I'm just like good enough to be healthy good enough to have thumb size good enough to be in shape.

Okay. So, this would be a nice mix uh program. How many days a week are you training now? And what does that look like? like? like? I do PPL right now and one day as a run and that's four days. So, four days a week of lifting weights plus one day of strength training. No pushing. No pushing. No pushing. Three days lifting and one day running. Oh, that's only four. Well, that's not bad. bad. bad. Yeah. Yeah. Yeah. I can do more. I just That's That's the current routine.

current routine. current routine. How's your activity outside of those exercise days? Like what do you do you ever see your steps like are you active throughout the day? The I work Friday, Saturday, Sunday 12 hours and I'm usually putting in 15,000 steps. steps. steps. Okay, you move a lot. Okay, that's good. And then tell me about the PPL. How how long are you in the gym and what are you doing? doing? doing? Usually 45 to an hour 15 and it's your basic AI generated pro routine.

It's not the best. Okay, I'm going to be honest with you. Yeah. So, two things I would do right out the gates is I would I would have you switch to a different program. You can keep the running. I would do something like MAPS 15, which is daily but short. Uh, and I would bump the protein. Uh, but tracking might be something you might want to start doing, tracking your calories or macros just to see where you're at because otherwise it's kind of a guessing game.

guessing game. guessing game. Well, yeah. This is why this is so important s too is that if you're doing things like tough mutters and spartans and you're running and you're low protein and you're low calorie, this is like a recipe for a hard plateau cuz then the body is not getting enough of the fuel that it needs to build and and nutrients it needs to build muscle. It's barely getting enough fuel to do all the activity that you're doing. And so it's just hanging on. And so that's a and so figuring that out would really help because then it would be like like let's just take your example like if if I find out we actually tracked and we find out you're eating 130 120 to 130 grams of protein a day and you're only eating 2100 to 2,300 calories and you're stepping as much as you are.

We're we're at a hard plateau and we need a reverse diet. Like I've got to we've got to we got to back off all the volume. We got to slowly increase calories. We got to try and get the protein up and we got to build some muscle if we want to speed your metabolism up. Otherwise, that's what's going on. And that's super common by the way is like somebody finds what and I just gave some random numbers. It could still even be higher than that and we need to do that.

But like that's typically when I hear somebody is doing all the act as active as you are training what you're doing right now. If we're struggling with protein intake and we're our calories are low, that is like a recipe for like just your body kind of staying right there. And I wouldn't be surprised if the if a MAPS 15 protocol actually I think that's probably going to you're going to see some strength gains from doing that just that alone. Yeah. PPL Yeah. PPL Yeah. PPL and adding your protein p's okay but you you know high volume once a week versus volume spread out throughout the whole week.

And with active individuals these kind of small short daily strength training workouts seem to work a lot better. They just do. And just people just tend to get way better progress better progress better progress with something like that. So I'll send you that program and you can follow that. And you have a home gym or do you go you go to the gym? I got a full home gym. So I'm basically on my own. I don't have the the group of people to help push. So some days it's difficult, difficult, difficult, but I I just, you know, I I do what I can because I know I need to.

Oh, you'll love it. Yeah, that's better. You'll love it. That's better. It's two lifts a day. You go in there and you do two lifts and you get out every day. I I honestly think switching back. That's not an issue at all. Yeah. Yeah. I max 15, bump the the protein shake in there. I think you should see a difference just from that alone. Yeah. And then and then I would I would track to get an idea where we're at calorie-wise. Darren, are you in our forum, too, or No.

No, I'm not. I'm going to have Doug put you in our private forum and then I I'd love an update from Yeah. Yeah. So, we'll send the program over to you, get you in the forum, forum, forum, and then just give us kind of an update after a couple weeks of following the program, bumping the protein, and then we'll kind of see where you're at from there, and then we can make adjustments. And and Darren, if you want something more individualized, if you want some coaching through the process, you can send us a message and I'll get one of my coaches online with a much larger investment, but they're there with you the whole time individualizing it.

And that's always, of course, the best option. But you let us know if that's something you're interested in. Otherwise, Otherwise, Otherwise, I go mass 15 protein. Uh, and you should see strength gains within two weeks. If it's working, that's what you'll see. Perfect. So, double double shakes and maps 15. I can definitely handle that. All right, dude. I'll send that to you. Yeah. Yeah. check in with us in the forum, brother. forum, brother. forum, brother. I will. I appreciate everything you guys do. Been listening to you for years.

So, thank you. thank you. thank you. Right on, Dar. Got it. Got it. Got it. You know, with this with the It's interesting, right, when you look at the data on strength training, uh when even the one the volume's controlled, doing it all in one workout versus two and three, you tend to see better gains uh even in the control data with more frequent Yeah. splitting it up. But in my experience, it's even better than that. Uh people tend to be more consistent. They tend to be less fatigued.

It works with people's schedules better, builds better behaviors. behaviors. behaviors. Um, and I I believe as you get older, it becomes even more valuable. Uh, because fatigue sets in so much. If I'm doing 15 sets in one workout versus five sets, three workouts, or even, you know, two sets, you know, five workouts, whatever. I think I think really like our environment has impacted this a lot. I think back in the day, you know, it might have made more sense to to dedicate this hour to two hours at the gym, but now, you know, with everybody's lifestyle, like this makes so much more sense to sense to sense to not impede on it.

I'd bet my last dollar it's what I said. Yeah. Yeah. Yeah. Protein, Protein, Protein, low protein, low calorie, lots of activity. activity. activity. He said the gallbladder stone thing. So, yeah, yeah, yeah, he's not he's not eating enough probably. Well, yeah. He said he tries to hit 150, which tells if he's probably closer to 120, which is means he's probably 120 or less many days, which means he's probably pretty low calorie, too. He's stepping 15,000 steps a day. He's uh running one day a week and he's doing a pushpull routine that takes an hour long.

Oh, yeah. yeah. yeah. I guarantee he's he's and that and that, let's just say his his his diet is clean and perfect on those days. And then occasionally he has something o over that's not good for him. And he knows that. And that's a just a recipe for your body just kind of staying right there. You're not lean. You're not leaning out. You're not building any muscle. You're not seeing any results. But he's sustaining. He's able to do the stuff he's doing, but he's not he's not getting the change he wants.

I I'm willing to bet he he's landing in the lower 2,000 calorie range, maybe mid or really low on the days he eats well. And then when days when he kind of goes up, it averages out to what you're saying. Exactly. Exactly. Exactly. Our next caller is Craig from Georgia. What's up, Craig? How you doing, Craig? Hey, how's it going, guys? How you doing? Good, man. How can we help you? Uh, doing pretty good. Uh, you know, first of all, thanks for everything you guys do.

Um, I kind of think of myself as an OG. I've been listening probably since 2017 or so. Maybe not original, but that's pretty close. That is that is there. Um, and so yeah, so I've written in a few questions. you guys chose uh this one after many years. It's probably the easiest one I've asked, but that's okay. Um I I have lots of y'all's programs and so thank you for that. Um because after many many years of training, um it takes the guesswork out and so y'all make solid programs and so I normally just follow them um from anabolic to, you know, split to performance, all of them.

Um, and so I'm running through Anabolic Advanced right now, um, for the second time. I probably got it right after you guys released it. Um, and I have a question about priming for the failure days and and and warming up for those. for those. for those. Okay. Okay. Okay. So, I've been training for probably 28 years or so. Um, pretty high absolute strength and strength endurance. And so when I warm up and it says to to do one or two warm-up sets, um I find I'm not really warm after one or two warm-up sets.

And so I've tried a few different mechanisms, either doing fewer reps with, you know, more sets to get to a heavier load um before I hit my failure sets. Um I've tried just doing, you know, straight sets, working up until I feel like I'm fatigued. But then the total volume gets really, really high. Um, I normally leave out the optional exercises because the volume's too high, which um, I've learned over time. In my 40s, I I should be doing less. Um, and I'll just reiterate what you guys always say.

15 is probably my favorite program because that's what I find is the best. And so, yeah, I just want you guys input on on how you prepare or what your intent was on preparing for those sets. Yeah. No, good good question. I'll give you a little context, Craig. Obviously, you're a big guy. You're strong. I see some of the numbers you sent us uh if you don't mind me going over them. But yeah, you know, like you know, you're doing your dumbbell chest press, you know, 100 plus pound dumbbells, back squats over 400 lb.

And so with with Maps Anabolic Advanced, you do a couple warm-up sets and then you go to failure. But you're so strong that it takes you longer to warm up. I mean, you just jump into a back, you know, back squats with 400 lb, go to failure. The risk of injury is always higher. It's always much higher uh when you're lifting that much weight. And so you do as many sets as you need to feel ready. That's That's That's And now here's the thing with the volume.

volume. volume. It it's not a lot of volume if it's a warm-up set. What you don't want to do are working sets. So sometimes a warm-up set set set is looks more like a set. And so when I'm working up, let's say I'm going to do a set of failure to squats, uh, I just keep ramping up and the intensity is like light moderate and I just keep going until I feel like, yeah, I'm ready. And sometimes that takes five. It takes, it depends on the exercise.

Squats, it could take as many as six. Yeah. Uh when I'm doing a press, it might be three or four. If I'm doing a row, I could warm up real fast for some reason. So, take as many as you need uh before you get to failure, but don't make them work. work. work. Yeah. Keep the reps. So, like when I'm working up to a heavy squat like that or he heavy deadlift, the I'm going from a plate to two plates to three plates, right? But I'm only doing five reps.

like I'm not I'm not going to do 10 even though I could do 15 reps of the three plates. I I'm not going to do that. I don't want to get fatigued at all and but I do want to get my body acclimated to a little more weight, a little more weight, and then I get to my working set. And so S's right like when we write these programs, we're thinking of the general population, not someone like you per se. And so if I was coaching you would be like, "Oh, we could take we could take a few more warm-up sets to get ready to put 400 lb on our back." That's totally understandable.

Yeah. Yeah. And here's the other thing I'll tell I'll say to someone like you. You're so you're so strong. Uh instead of doing 405 for 19 because that's what you wrote up there, which is that's a lot. Uh I would go 405 or 375 and I would make it I'd make myself fail way earlier by pausing. Yeah. By going slow because that you're going to get minimal returns on getting stronger at this point. I mean, if you get your squat from 405 for 19 reps to 425 for 19, you're not going to see tons of gains, but your risk of injury went through the roof because it's a lot of weight.

So, I'm just, you know, when it depending on the exercise, I'm like, I'm not adding weight. I'm going to just make it feel harder. And so, I'm slowing down. I'm pausing at the bottom. I'm squeezing like, can I make myself fail at 10 with this weight? That's my mentality. mentality. mentality. That's funny. I was just going to say that. But also too, even in the warm up in the uh warm-up sets, uh grip in the bar extra tight, adding a lot more tension uh as you're going through those reps like all the way down the kinetic chain.

So, you're even maybe a little bit of a pause just to make sure you know you're getting everything really fired up. Like there's a way to do that like intrinsically versus just kind of going through uh the sets and trying to work your way up to that warm-up. Totally. Totally. Totally. Yeah, I like I like that. I like all those ideas. cuz those are always good. I'm always trying to mix things up there. Um, so I appreciate you guys giving me that insight. Sometimes it's good to just get in your heads and and see where you're thinking, but I love all of y'all's programs.

Yeah, I appreciate that, man. I stopped writing my own programs probably about 5 years ago. And so I just cycle through you guys and I'm pointing people to you guys all the time. time. time. Um, if you got a couple more minutes, I have another follow-up question. Yeah, let's go. Um, it's it's related to uh training youth actually. So, my son is in sixth grade. Um, he's actually uh a pretty high level powerlter for an 11-year-old. Oh, cool. Awesome. Okay. Awesome. Okay. Awesome. Okay. But I started doing a a Bible and a Bible and barbell club with him and his buddies.

Um, and so I was curious your thoughts, and this maybe goes more to Justin because I know he's done some of this in the past. I'm doing like 45minute Bible study, and then we do like 45 minutes of lifting. And so I've been playing around with rotating the major lifts um you know one week versus the next. But I wanted your idea. Is it better to do that or you think I should just say okay I'm going to spend four weeks focusing on squats and we're just going to focus on squats and teach the squat squat squat and then you know didn't do a four-week cycle of just teaching the deadlift and then teaching maybe bench press and just looking at the big movements because most of these kids just I'm finding kids don't move well.

Okay. So, I was think I think your latter advice in terms of like focusing just because because because Yeah. I think just on one, right? Yeah. Just one. Yeah. Just so they can learn the the mechanics of it and really work their way through that. You can like to Are you training them all as like a group or Yeah, it's a group. It's like, you know, we have between four and seven. And so, you can't do too much in 45 minutes when you got a bunch of sixth graders trying to goof off and lift weights.

No, you guys get in line and and and stay focused. stay focused. stay focused. Yeah, exactly. And you can work on tempo with that so you get them all kind of in sync. Uh I found that, you know, with kids like just having them, you know, together like and splitting them off in pairs really helps so you can kind of like empower one to uh you know, reinforce what you're teaching and watch for these uh certain things in their movements. Uh that helps a lot. So you have an extra pair of eyes.

But yeah, that way you can kind of walk around, you know, you're you're kind of uh educating them all at the same time and and it's it's a lot more um effective for them to focus on that versus like kind of jumping them to the next lift. So, So, So, how many times a week did you say you see them? see them? see them? Well, we started we started doing it at two times a week, but uh just because of other sports, we're transitioning just once a week.

So, we only have once a week that we're doing this. Um, it's really to get them, you know, really studying God's word, but then also have them, most of them are youth athletes, too, so they're playing other sports. So, So, So, Oh, yeah. I definitely season baseball season's ramping up for my son. Um, Um, Um, and like other kids play other sports, soccer, and so I don't want them doing too much. I just want them really learning the movements and and staying healthy. healthy. healthy. Yeah, you're you're on the right track.

If you're only seeing them one time a week, the whole month would be about squats. The whole month. Yeah. Every time they come in, we're just we're practicing the movement. stuff like that. And like you said, it's more really about the Bible study and introducing them to some some a good movement. You know what I'm saying? This is so great. I don't know if you idea. idea. idea. I hope you I mean, you realize what an incredible impact you're making on these young men by doing that's incredible.

Yeah. I love it. There's there's three things I've been doing for 20 plus years. That's studying the Bible, lifting weights, and and studying science. And so, I'm a scientist as well. And so, I I try to bring all those things in in and try to teach some of these kids some of these things as well. That's awesome. That's awesome. That's awesome. Yeah. The two things to consider with the workout is, you know, the big thing with kids is always, uh, can I get them to enjoy this?

Cuz if they develop a good relationship, they'll want to keep doing it. doing it. doing it. And so, the challenge, maybe I'm wrong, but the challenge might be like, well, I don't I want to keep them interested. So, I'm cycling through the exercises because I don't want them to get bored. But really, that they're going to get so excited seeing their numbers go up. I mean, if you squat every week, they're going to see gains in that. That's probably going to psych them up. Yeah. They they go through the roof.

I mean, it's just just the movement learning of that. It every week they're putting up PRs to them because it's just like they they know how to move better the week after week. That's so great. So, it helps my son, too, because he's, you know, and and all like a couple of them are starting to one of one of his buddies is going to compete with him in a few weeks as well. And so, they're all like excited about that. And I mentioned like, hey, if you know, if you guys want to stick with it, we'll we'll put the team together and and go all go compete in youth powerlifting next year.

And so, they're all excited about that, too. That's awesome, man. Sick, man. Hey, can we send you anything to help you out? Do you have all our mobility programs? Is anything we can help you out with? out with? out with? Uh, I have I have a lot of your programs. I have all the Prime Prime Pro. Um, Pro. Um, Pro. Um, all right. all right. all right. Uh, I Uh, I Uh, I I don't have Symmetry. You have Symmetry? Oh, yeah. That's my I So, my go-to programs are Symmetry and 15.

Okay. Okay. You're doing I've been hurt too much now. So I I back so about once a year I try to push it like like you guys do and then you end up hurt and you're like ah crap I push it. I just need to go back to 15 or symmetry. or symmetry. or symmetry. I'm I'm going to have Doug when we when we hang up I'm going to have Doug message you and get your address. I'd love to send a package for all the boys.

Oh yeah, that'd be awesome. They would love that. love that. love that. See if I can find you want to talk to a youth athlete. My my son's about to set all the American records for the third time in powerlifting. No way. No way. No way. Can you mind can I ask you what he what the numbers are? Yeah. So he he's moving up a weight class to 48 kilos. So that's like 106 lbs almost. And he's his best in the gym right now is 215 squat.

Um he has a 105 lb bench and a 230 deadlift. Already at 11. He's 11. And he has no idea that he's that strong. He always thinks that he's doing horrible. I'm like, "Dude, you you've already set like a bunch of American records. You're you're you're all right. He's going to be he's going to be a monster. That's awesome, man. That's so cool. I'm waiting for puberty to kick in and then it's going to Oh god. Look out. Look out. Look out for you, dude. Good for you.

That's great. Thanks, man. Thanks, man. Thanks, man. Yeah. Yeah. Good stuff. Hey, I appreciate it, guys. I I I love everything you guys do. Keep it up. Um I'll keep pushing people your way. Um just because you make solid programs and give solid advice. So, I appreciate that, man. Yeah. Thanks for the support. the support. the support. Thanks. Thanks. Thanks. That's the coolest thing ever. Yeah. Yeah, you got to get his get his get his address and we'll send a cool care package to all the kids over there.

That'd be cool. That is so great, man. Yeah. Really uplifting to hear all that. And you know, with his training, I mean I mean that was easy, of course, easy easy answer to his question. Just for people listening, you get when you get that strong, strong, strong, you have to figure out how to make the weight feel heavier because always adding weight to the bar, you get it starts to get Yeah. I didn't realize until you said it that he said four. I saw the 405.

I didn't see by 19. 19. Yeah. Yeah. He's a He's a He's a beast, bro. beast, bro. beast, bro. If you're doing 405 for 19, you got like a 600 back squat. Yeah. squat. Yeah. squat. Yeah. Yeah. You're strong. You're real strong. Strong as I What a great idea. Bar Bible and barbells. What a great thing for young man. Such a great way to do it, too. Just all month long we're focusing on the squad. Every day we meet, we do 45 minutes, we do the Bible.

Yeah. That's cool. What a That's cool. Great to meet, dude. Our next caller is Billy from Alberta. Hey, what's up, man? What's going on, Billy? Hey guys, how are you? are you? are you? Good, man. How you doing? All right, dude. How can we help you? Good. I'm doing fantastic. Hey, um I have to say right away, really appreciate you guys taking my question. Um your health and fitness advice, it really resonates with me. You guys have so much experience and I think people can save themselves so many years of trial and error just by listening to your show.

your show. your show. Finally, I have to acknowledge all the non-fitness stuff as well because I absolutely love the banter and all the conspiracy talk. It feels like I'm kind of just hanging out with voice. So, Oh, yeah. Oh, yeah. Oh, yeah. They got me, bro. They got me finally. Yeah, we converted him. Yeah, it's good. Yeah, I'll jump right into my question here uh for the sake of time for you guys. So, in my ear in my teens and early 20s, I developed a passion for bodybuilding, strength, supplements, all that fun stuff.

Uh at the time, my focus was more on gaining as much muscle as possible. Never ate whole foods, but my diet was okay overall. Uh, I was super dedicated and it paid off because to this day it's still the strongest I've ever been. Uh, the early passion never really faded, but uh, life got hectic when I started university and I became more of a casual lifter at that time. Didn't have a specific goal in mind. U, I'd lift with no set routine, get my 10,000 steps, play sports, that kind of thing.

Just really trying not to get fat throughout the university years. Um, so overall I maintained my health but I never really achieved the fitness and physique goal that I really tr I really had envisioned for myself. So at 36 years old I was struck with a realization that I kind of wasted a bunch of my prime years not really chasing that goal that was super important to me. So last well in June of 2025 uh it kind of felt like a switch flipped. started lifting using the pushpull routine, pushpull legs, sorry, that I created myself, started tracking macros, and my plan was to cut to about 12% body fat, get to a point where I'm pretty lean, and then reverse diet on that lean frame to pack on as much muscle as I could.

Uh, some stats, I'm 510, currently 163 lbs. Cut down from 196. Uh calories started off at 2400 and I slowly pulled that back to about 1950 2000. Um held that cool intake for a couple of months until weight loss became pretty slow. And throughout that whole process I monitored my strength and didn't see any strength losses. So I felt as if I preserved as much muscle as I could. So overall I felt as if uh I felt pretty good throughout the whole process. Never felt overtrained, never felt like I was starving myself.

I legitimately felt okay. Here's the butt. So, at the very beginning of my jersey or journey, I checked my testosterone levels because I'm curious like most other guys. Uh, it was 565, which I kind of felt like, hey, I'm I I can bump those numbers up a little bit by doing all the things. Uh, did my lab work recently again, this is about six, seven months later, and it had dropped to 308. Uh, I I saw that result and I figured there's no way that can be true after all this effort.

I did another test 10 days later and they were 118. And this is where I went from feeling good to not feeling great at all. I could feel the symptoms of low testosterone. Uh, it kind of confused me because I felt like I was doing all the right things to increase that number. You know, exercise, eating whole foods, protein, lifting, didn't feel overtrained. But I'm curious, is the long-term deficit the result for that drop in my testosterone? And uh almost almost certainly. In fact, what what Okay, so if if uh I just re-engaged on my kick, right?

I'm coming up on two months right now. Uh and definitely needed to lose body fat, but I never start that way. I always even though I know I want to lose body fat and lean down is where I want to go. If I haven't been dialed in eating consistently lifting, the first thing I go to is right away reverse diet. Even though I want to be leaner, it's build that metabolism, build muscle, lean into that, and then then come the other way. you went and went, let's cut, cut, cut from a guy who probably wasn't training really consistent, wasn't really watching his diet very carefully to all of a sudden cutting calories and getting leaner leaner leaner and you and that's your body needs more and you're lacking nutrients and that your testosterone levels are telling you that right there.

You would have been better off even at a higher body fat percentage saying, "I'm going to go build some muscle on this, you know, thicker, chunkier frame that I have right now. I don't care." and not aggressively but slowly increase calories and get to a place where you're eating more like 3,500 calories and then go to a cut at like 2800 calories and watch your body fat just drop. that would have kept you at a healthier level of testosterone. And the low level of testosterone tells me, you went too low on calories for too long to get that to get that body and you got the body fat percentage down.

And aesthetically, you probably look pretty good, but your body didn't like it at all. A prolonged deficit uh eventually will do that. do that. do that. Here's the other thing, too. Um I would also look at nutrient levels. So, uh, 2,000 calories of food brings 2,000 calories of nutrients. Uh, most common ones that make a difference are zinc, vitamin D, and magnesium. Are you taking any supplements? any supplements? any supplements? Yeah. So, I do creatine, vitamin D, zinc, magna stack. Okay, good. Okay, good. Okay, good.

Vitamin K. So, again, I thought I was doing all the good stuff. You are you're set. It's then it's then it's definitely the def it's the calories, you know, being as active as you are, man. you know, it's like 2,000 calories low for a long time. So, I would reverse diet, focus on building. You'll see your numbers bounce back up. Any prolonged Here's the deal. Even if you reverse diet, you can do it for longer with a reverse diet, but a sustained deficit sustained deficit sustained deficit almost always depresses testosterone.

Yeah. Yeah. Yeah. In men. Now, somebody who's obese who then goes on a healthy diet will tend to see a rise in testosterone at first. But if they stay in a deficit for a while, while, while, here's the sign, let me put it this way. The signal you're telling your body is that resources are hard to come by and a a your body is going to say we don't want you to reproduce. You're not going to be able to uh care for another mouth. You're not going to be able to feed another mouth, I should say.

So, it's just you're just 2,000 is is too low for too long. So, rever bump up to 2500 right out the gates. By the way, the the symptoms of overtraining when someone starts to feel the symptoms, they've probably been overdoing it for a long time already. So, it's like when you feel symptoms, it's like you've been you've been there for a little while. Well, and also in the context of of where you're at calorie-wise, like you may not be overdoing it may not be you may not be overdoing it if you were eating 2,800 calories.

That's right. That's right. But a guy who's eating so low of calories and even though you like in your head you're like, I wasn't it was not like I was doing seven days a week or running like crazy. Like, so maybe in your head you're not like I doesn't feel like I'm crazy overtraining, but you are. for a guy who's only eating 2,000 calories, your body wants somewhere more like 2500 to 2,800 calories to feel healthier. And so you doing that for a long period of time is overtrained.

Even though it may not feel like it's more than you can support. I mean, just so you know though, like cuz again, at some point in your life, this more than likely will happen in because most of us have come have these eb and flows of when we're on our kicks and when we're not. when you start off uh unless you even if you were somebody uh obese, I would still reverse diet first. I always do that first. I always with clean food, I go, you know, clean up the diet.

What like and I don't know what your offenders are. If you're a guy that likes a glass of whiskey here and there or you like ice cream like I do or whatever your offenders are, like I get that out and I replace it with good food. It's like I don't cut calories. I go that, you know, 400 500 calories of ice cream I was eating now becomes a steak and rice meal. And I go after my protein. I try and reverse diet, not aggressive reverse diet, but actually include good high nutrient foods and go build muscle.

I'm right in the middle of that right now. I'm I want to cut, but I'm getting my calories up to where they're more like 35 3,800 and then I can go do that. And I'm and I'm thicker than I'd like. And I started this journey knowing that I need to reduce body fat. But it starts with me building my metabolism first. Okay. Yeah, it kind of scared me a little. So, I immediately flipped into a reverse diet. And my plan was to actually use anabolic to uh kind of pair that with a reverse diet, but it does scare me a little to start adding 500 calories.

And I'm not sure where to go from there cuz I don't want to pack on too much fat either. I'm happy with my progress. So, progress. So, progress. So, no, you won't. You'll just get stronger and build muscle. Dude, put put on put 500 calories back in the diet right away. And just hang tight there for a couple weeks and and then I bet your weight will level out and you'll see strength go up. And then do it another 500. probably. Here's here's what will happen.

You you might actually get leaner. Yeah. Yeah. Yeah. Because not because you're going to lose body fat, but because you're going to build a little muscle with the current body fat that you have. So, your percentage might actually go down through adding 500. In fact, that's what I would expect to happen with someone like you is I'd add 500 calories, a good strength training program, and they actually get leaner uh through that process. Yeah. So, what's what's your what was your current what was your routine like at 2,000 calories?

What did your workout look like in your activity? Uh, so like I said, I would do a pushpull legs, uh, which was a big change for me. So growing up, I always did you the bro split for bodybuilding. So that was a big change and I try and divide it up. So I I kind of break up the big heavy lifts. Like I wouldn't do squats with a deadlift day kind of thing. I try and break it up accordingly. I felt like it was okay. If I ever felt like I was sore or wasn't ready for that day, I'd honestly just take an extra day off as a break.

Like I'm pretty in tune with my body that way. And that that's why I felt as if I wasn't overtraining. However, I will say I do uh jiu-jitsu jiu-jitsu twice a week as well. So, hold on. Wait, wait, wait. You How many days a week were you lifting? Three. Three. Three. Okay. So, three plus two days of jiu-jitsu. jiu-jitsu. jiu-jitsu. Yeah. Yeah. Yeah. Yeah, bro. Yeah, bro. Yeah, bro. 2,000 calories. 100%. I'm sorry. You're going to feel like a million bucks. Are you going to continue doing jiu-jitsu?

jiu-jitsu? jiu-jitsu? Uh, not for a while cuz I have a double MCL tear right now from jiu-jitsu. So, I got a break. And you're injured. So your body definitely wants more calories. Hey, listen. Risk of injury goes up in a in a prolonged calorie deficit as well. No, that's fair. Yeah, you were overtrained. Probably listening to metal while you're doing it, too, right? And I always listen to metal jack. Yeah. Yeah. Yeah. Yeah. You were actually overtrained. I would go 2500 calories. Uh yeah. Maps anabolic.

Yeah. You're not doing jiu-jitsu, which is great. great. great. By the way, when you get back to jiu-jitsu, mass 15 is your program. Yeah. Yeah. Yeah. Not maps anabolic, not ppl. It's gonna be mass 15. So, I want to continue to increase my calories even more past that 2500. How does the further steps look like? Do I keep adding 500? Yeah, you can. You can. I would. I would go right to 2500. I would probably hang you out there for about 2 weeks. I'm willing to bet two weeks in there and anabolic you'll see the scale stay the same, you know?

And I don't really care what the number on the scale. I'm just looking for it to kind of level out and tell me you're kind of at maintenance now. And then once I know you're at maintenance, I'm I'm going to go up another 500 calories and I'm going to just keep doing that. Now, Now, Now, you can wait four weeks. Yeah, it could be four weeks. Like, yeah, like if I like let's say uh week one we gain weight, week two you gain weight, I probably wouldn't increase you again.

I would I want to wait till I see a week of like leveled out of the scale. So, the scale is going to kind of do this at because you're you're going to hopefully be building muscle, gaining strength, filling those muscle bellies up. So, that's totally normal to gain a quick like five, six, seven pounds. So, but understand a lot that's glycogen, water, hopefully a little bit of muscle. Don't think in your head that's fat because a lot of people do. They go, "Oh my god, I'm I'm I'm putting on too much." No, you're not.

You're you're going to gain a quick 5 to seven pounds. And then I want to see that that kind of level off and then I'm going to do it again. And so that might be two weeks, it might be 3 weeks, it might be four weeks. I doubt it, but it it could take that long. And then once you're leveled off again and you and you're not gaining any more weight, now I'm bumping you another 500 calories. Exactly how I do. But just so you know, a guy like you, if you were doing three days a week of strength training plus jiu-jitsu twice a week, your calories are probably should sit around 300 3,000.

Oh, yeah. Mhm. Oh, yeah. At least. At least. At least. 2,000 is way low, dude. Yeah. Yeah. And don't And don't worry about testosterone. It It is very reactive to your environment. So, a man's testosterone can do this depending on your lifestyle. So, don't worry about it. I I I'm pretty confident you'll see it bounce back up. No, you will. You'll bounce back up. I Which is exciting. I think within if we get you up to 3,000 calories, I watch your testosterone come right back up.

Shoot. Right. Shoot. Right. Shoot. Right. So, the goal would be let's get the testo let's get the calories up there with minimal body fat increase and I bet you see testosterone come right up. Yeah. Yeah. Yeah. Okay. Yeah. No, that sounds good. I'm going to go ahead and do that. I'm excited to bring the calories back up and uh yeah, I'm going to get those testosterone numbers checked probably in a couple months time just to kind of monitor for monitor for monitor for Yeah. Yeah. Yeah.

Give yourself a couple months and then come I'd love to hear back from you, Billy. I'd love to hear after you you take the advice to do this. I want I want to hear where your numbers go. numbers go. numbers go. Yeah, absolutely. Yeah, really appreciate that, guys. Yeah. Yeah. Check back with us. All right, man. right, man. right, man. All righty. Thank you. Yeah. Thanks. Yeah. Thanks. Yeah. Thanks. Yeah. Yeah. I got to say this, too. Uh people don't they underestimate how much uh a sport like jiu-jitsu is taxing on the body.

the body. the body. Oh, I know. It took me very taxing. I I did even when I did it, and it took me a while to realize I can only lift weights once a week. That's it. I can't do more than that. Otherwise, they end up frying my body. Yep. Yep. Yep. So, So, So, I people have to understand, too, this is the classic mistake that is the this is the classic mistake that I think almost everybody makes when they put on body fat and they decide they decide they're going to make a change is they go from wherever and I don't care.

I don't I didn't even ask him where his body fat. He said he wants to get to 12 to 15. I don't care if he was at 19% body fat, 22% body fat, or 30% body fat. It's irrelevant to me. He's 196 lbs. He knows he wants to lose fat. Okay. The very first thing I'm doing is going after our protein and reverse dieting them. Yeah. And the reason why I'm gonna do that is I guarantee somebody who has fallen out of shape is not getting what their body needs.

They're not getting enough. They're guaranteed they're probably over consuming carbohydrates and saturated fat and sugars and they're not hitting enough protein. And so right away, I'm going to like get rid of some of those those offenders, replace it with some good steak, chicken, all those types of meals, and try and build muscle. And and then what will happen is he'll get somewhere between 3,000, 3,500, maybe more good calories, build some muscle. Maybe his weight stays the same. He's still 196 after a month of training with me, but now he's eating 3500 calories, hitting his protein intake, strength going through the roof because he's building muscle.

then I can cut him down and we don't see that happen to his testosterone. testosterone. testosterone. Our next caller is Marshall from Idaho. What's up, Marshall? How's it going? Um, how you doing, Marshall? Just want to say thanks for this opportunity. It's really, really helpful. helpful. helpful. Yeah, you got how can we help you? Yeah, so I'm 26 years old. I have a very unique work schedule and it's constantly changing. Um, which is kind of the challenge I have. Originally, I was uh 270 lb. Um, so far I've lost 100 lbs over the course of 3 years.

Wow. Originally, I was tracking calories and uh started tracking proteins. Started listening to you guys about 2 years ago, started learning the importance of fats and tracking really the majority of things in terms of fats and carbs. Uh eventually after about a year and a half, I got down to 220 lbs. Hired a personal trainer and then uh in May of 2025, we decided to do a DEXA scan. I came back at 38% body fat. Uh 202 lbs. did another one in September. So, roughly five, six months later, came back at 31% body fat.

So, I lost a total of 20 pounds during that time. 19 lbs. That was fat. One pound of that was muscle. muscle. muscle. That's awesome. That's awesome. That's awesome. Uh decided to do another a pretty aggressive cut. I'm not going to lie. Uh I was trying to lose 100 pounds by the end of the year, which uh I did manage to hit. I did another DEXA scan and it was came back at 23% body fat. I lost 15 pounds of fat during that time and actually gained three pounds of muscle.

Wow. Excellent. Wow. Excellent. Wow. Excellent. Full body split instead of the pushpull legs. Now the full body split I did uh create with my trainer. It is uh two gym focused days and then because I have access to like a hotel gym. It is uh usually two full body days and then kind of accessory movements on the third day. And then uh but during that last aggressive cut, it was on the workout days 1,800 calories, 190 grams of protein, 120 gram of carbs, and 60 g of fat.

On the rest days, it was 1,500 calories, and the entire reduction came from carbs. So, it was a very aggressive cut. Um, I did eventually again reach that 100 lb loss, managed to make it down to 170 lbs and then eventually I decided I would part ways with my personal trainer. Um, and then was going to do a bulk, but I am a little bit afraid of that bulk. I'm not going to lie. Part of it's the adjusting work schedule. Part of it's the fact I no longer have a trainer.

And then the other thing is I don't want to gain an excess amount of fat. Yeah, you're going to be all right. You're fine. You're going to be fine. You're going to build some muscle, dude. Yeah, you won't. it won't happen. Like I think the fear is like, "Oh my god, if I start to bulk or reverse diet, uh then I'm just going to gain all this body fat or maybe I'll it'll go off the rails and I'll just lose control the whole thing." Is typically is typically the fear.

So what I like to tell people, Marshall, who work with a trainer or a coach in a cut is it's just as valuable to work with someone on a reverse. So that same kind of structure uh that accountability that guidance that guidance that guidance that's valuable in a cut that helps you from you know you know going back to eating the way you did or maybe not miss or you know not missing workouts it's also valuable on the other end. Well especially with someone like you because Marshall the the the the biggest challenge here is going to be you get in your own way.

That's right. you're you're the the the the fear of that weight that you carried for so long like that's that's still in there, right? And and when you reverse diet, we just had a call with somebody else that I was we were talking about reverse dieting other young man and uh he plateaued really hard and his calories were really low. His tes he tanked his testosterone and uh I said, "You got to jump you got to jump 500 calories and you're going to jump." I said, "Listen, you're going to you're going to put seven pounds on the scale right away." right away." right away." I said, "You're going to I knew that would happen.

I was trying to kind of fight the urge on all of those things. I have gotten the blood work done. Everything is good. Even in the aggressive cut. aggressive cut. aggressive cut. Oh, wow. You're going to be good. You're going to do good, bro. Yeah. So, um the main thing, I guess, was uh the personal trainer. Um he abided by a lot of the things that you guys recommended, but not everything. There was definitely some junk volume, increased cardio, decreased calories, and he wanted me to even cut fats, and I wasn't really willing to go below what I was already at at 60 g.

So, good boy. There was definitely some challenges with the personal trainer, but I guess How do you feel, Marshall? How do you feel with workouts on your own? Do you feel comfortable with that? with that? with that? Yeah, for the mo most part. I mean, occasionally I have to ask for a spotter, but nothing more than that. All right. So, it's the nutrition guidance that'll help you the most. Mhm. Mhm. Mhm. Okay. Okay. Okay. Okay. So, I we have coaches that work for us. If you if you want a coach to help you on the other end of it, then that's what they'll focus on with you is the reverse diet part of it.

If you look, here's the deal. you you're you're in a perfect place to reverse diet and what's going to come from it is a lot of muscle. What's interesting to me I'm going to tell you this looking at your numbers how little muscle you lost initially and then how you gained muscle even through this whole process of losing weight losing weight losing weight tells me you probably have really good muscle building genetics. Yeah. Yeah. Yeah. Okay. Okay. Okay. I would have expected a lot of muscle loss with some especially as you got down really low calories.

the fact that you were able to still maintain that muscle and or gain muscle and that's so what'll probably happen on a good smart reverse diet is you're going to build a lot of muscle which is going to be great that's going to be great because that's going to put you metabolically in a wonderful place and what we want eventually Marshall is for you to be in a place where your maintenance is a lot of calories then then you got all this flexibility you know if you're walking around your maintenance is 1,800 calories 2,000 it's like oh man I if I go off on a weekend or go on a vacation real careful.

This is going to mess me. I can't I got to be real scared. I got to be controlled with everything. But I think I think you probably build muscle really well. So, with a good smart reverse diet, we pack on some muscle, get you strong, which you'll, by the way, fat loss gets way easier way easier way easier if you do this right. Way easier. He had a he had a pushpull legs and then he went to like a full body with an accessory. What program will we switch him over to right now?

Well, if he works with one of our coaches, I think they'll be able to give him a get a real good idea. idea. idea. So, I I think I have um I think it's anabolic, but um I did kind of model my thing off of that, but like I said, I have I travel for work, so I have access to a gym usually two days a week, and then the third day is the hotel gym, so it's kind of just dumbbells. Yeah. M's perfect for that.

Yeah. Yeah. Yeah. Yeah. You're good. You're good with that. Yep. Yeah. Yeah. No, you're doing, bro. You're You're going to do good. The hardest part will be the mental part, literally. 100%. Yeah. Yeah. Fact, your testosterone is good. you got all the way down there. You got a good programming. Like you're it's literally just going to be the mental challenge of of fear of going that way. You're not going to, dude. And the scale is going to scare you, especially if you start gaining muscle and you're filling out with glycogen.

It's going to freak you out. But I have a feeling you're going to build muscle really quick. really quick. really quick. And if you just know, okay, listen, you if you if you increase those calories through good choices, where this goes wrong and off the rails is where someone, okay, I'm going to reverse diet, and then they just start eating [ __ ] If you eat good choices when you reverse diet and you're strength training with a good program, you the most of that weight is going to be good weight.

weight. weight. It's going to be good weight like that. You're going to be just fine. So again, that's a lot of the coaching sounds like that with someone like you is just reminding you like you're doing good, bro. bro. bro. Giving you targets, all that stuff. So realistically, if I was So I just finished a week of 2,300 calories. I plan on bumping it to 2500 calories. And again, all of that go into carbs and fats. Um, so I'm still hitting 190 g of protein. Would that work if I just continue gradually increasing calories in that way?

Yep. Yeah. Yep. Yeah. Yep. Yeah. You can even go more protein if you like. like. like. Yep. Yep. Yep. Okay. Okay. Okay. What's your target body weight? If if you digest protein well and you like it, I mean, and you like it, I mean, what's your target body weight? What do you want to like? So, this morning I weighed in at 176 lbs. Um, I plan to bulk until March or April or until I hit 200 lb, whichever happens first. Yeah. And then cut back down.

No, you're on point. Yeah, 200 grams of protein is great then. Yeah, you're on point. Okay. point. Okay. point. Okay. Yep. Yep. 100%. Mhm. Yeah. You're doing good, dude. You're doing real good. I'd love to. Okay. So, and then in terms of I guess ensuring that it's a muscle gain and not fat. What's the best way to do that? Just Dex scan every, you know, maybe 45 to 60 days. Yeah. Also, strength. Strength. Yeah. Strength. Yeah. Strength. Yeah. I mean, strength is obvious that's your that's your weekly indicator you're heading down the right path, right?

if you're getting stronger, uh, feeling good, like you're probably doing all the right things. But a check in every 45 to 60 days with like a DEXIX scan just like you've been doing, just to make sure. And again, don't freak out if you've gained one or two pounds of fat, that's totally normal. Like, as long if you're if we're moving in the right direction, you're building more muscle than you are fat and you're increasing calories, that's a win. That's what we're that's what we're trying to do.

We're trying to we're trying to add more muscle than fat and increase calories and you're doing the right thing. Don't forget this, Marshall, cuz if you do an exit scan, it may say, I don't know, oh, you gained 8 pounds of muscle and you gained three l pounds of fat. Like, oh man, I gained fat. You're actually you pro I don't know the numbers, but you're probably leaner now because you're it's a body fat percentage. fat percentage. fat percentage. So, so that's the So, keep that in mind as well.

Not to mention, you are now a body that's can eating eating 500 more calories than what you were every single day, which is like that's like my my gate. Like uh I care less as long as what I don't want to see is you put 10 lbs on and seven of it's fat and three of it's muscle, we're that means that tells me we're bulking too fast. But if I'm putting on more muscle than you are body fat and I'm increasing calories, that's a win. Yep.

That means we are building muscle at a faster rate than we are adding body fat and increasing calories, you're doing pretty damn good. So, don't worry about a couple pounds of fat here. If more of it is coming in muscle and you're in in in a calorie surplus, that's what we just don't want to see. A flip-flop to me tells me I moved too I increased too fast. Too aggressive. How do you feel at 2,300 calories? I mean, I feel better. It's definitely uh the energy is significantly higher with the the increasing carbs.

Yeah. Yeah. Wait till you get to 28. I am afraid to go higher. I'm not going to lie. to lie. to lie. No, you're going to be all right. You're going to be all right. Well, let let us know if you want one of our coaches to work with you through this process. But otherwise, I mean, you're you're doing great, dude. That's what they would do. what they would do with you through this process because it's it's it is kind of inevitable. You're going to have those moments uh with those challenges, slowing down the reverse, changing the programming up a little bit.

I might I might if I was coaching you, I might Hey, this week we're going to do a little mini cut. Let's interrupt the bulk for one week depending on to give you a diet break if you're starting to feel, oh god, I feel blow. Like, so there's a lot of things that this is what a coach would do to help you through the mental process. But to be honest, you're doing a really good job, dude. You are. Okay. I was considering doing like a 3WE bulk one week mini cut.

I was thinking about doing that, but I wasn't sure that was the was the was the You could totally do that. You could do that. And but honestly, that's more for the psychological reason why I would do that. Not because you need to do that. It's it's just like if I was coaching you and you're you're constantly giving me this feedback like, "Oh my god, Adam, I feel bloated. I feel this." And like I I hear that a lot. Then be like, "All right, come on.

One more week we're going to say these high calories and then next week I'm going to cut your calories." And then I cut your calories, give you a diet break, and then I know what will happen. and you'll get hungry again and then I'll be like, "All right, let's go back up." And so that it's more psychological than it's like this, you know, perfect strategy to only put muscle on. It's like that. It's it's less that it's more that would be me hearing you out. You don't need to do that, but you can.

Okay. And then in terms of cardio, is there anything you recommend and just 10,000 steps a day? Is that just keep on just keep your steps up. You're fine. You're fine. You're fine. Yeah. Keep your steps up. Keep move be active. Uh but don't go out of your You're on a reverse diet, so I don't need you going out of your way to get over activity. just be be your active normal self. normal self. normal self. Okay. Okay. Okay. Yep. Yep. Yep. All right. I appreciate it.

You got it, man. Doing good, dude. I'd love to hear back from you if you don't end from you if you don't end up with one of our coaches. I would love to hear back from you anyways. Okay. Well, I just emailed back at the same thing. same thing. same thing. Uh we could have somebody reach out to you today. you today. you today. Yeah. Yeah. Yeah. All right. I appreciate it. All right, Marshall. You got it. Thank you. Thank you. Thank you. You got it.

Man, I I I'm shocked. Dude, I am blown away that he was able to go that low of calories and see a increase in muscle and keep his testosterone levels. That tells me that he's got he's got genetics. genetics. genetics. He's got good genetics cuz you rare. rare. rare. I've known people like this. They go real low calorie and don't lose any muscle. muscle. muscle. I don't know a lot of people like that, but but I've known people like that. What is going on? It's wild.

My uh my ex was like that. We we used to have to like like dangerously diet her low calorie and she wouldn't lose a single pound and also she made it hard for her to lose body fat like she her body just held on like just held on. But you could put her at such low calorie and just keep every pound of muscle on her like I was so jealous. jealous. jealous. I drop calories muscle just Yeah. comes off just as fast. Falls out of my pockets.

All right. I know you like that episode. If you did, check this one out. Walking. It's one of the best things you could do for your health, bar none. But there's a better way to approach it. Yes, you can just walk, but if you follow the right protocol, it's far more effective. Let's talk about talk about talk about walking. I can't wait to hear your walking protocol. walking protocol. walking protocol. Well, there is. Well, there is a protocol. So, and I'll start with the first thing, right?

Cuz just first off, uh let me start with this. One of the reasons why walking um is such a great form of just activity is because it's low risk of injury. Now some