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

Odds are you're missing out on gains because you're not doing a strength training technique that was used for generations. Ones that strength athletes swore by. Made them strong, made their muscles hard, developed incredible physiques, and for some reason, nobody does them except for highlevel strength athletes. Nobody does them. And they're easy to do. You guys, you're missing out. If you don't use isometrics in your training, you are not building the muscle you could. you're not getting as strong as you could and you're not getting the gains that you could. It's very easy to do as well. We're going to talk about it right now. Isometrics, why you should do them. >> Do you think if we talk about this enough that we could shift the fitness culture to like to the point like we saw >> to the point where you come up with an invention that like helps? [laughter] >> Not that much. >> Not that much. That's a lot of volume. [laughter] >> I would just be impressed and happy with what we watched happen with the the squatting. >> Yeah. Squatting and deadlifting. Yeah, like I mean we all started at at a time uh in the fitness space when the squat rack could go empty all day long. That >> impossible in a gym now. Not anymore. >> Impossible. There is no way a day goes by in a gym and that squat rack doesn't get used all day long. Um definitely not. >> So when I was managing gyms and I would deadlift, so I was, you know, 1920, so this is like 98, 1999. I'm not exaggerating. Every time I would deadlift, a member would stop me. I think you're going to go, "Hey, what are you? Why? What are you doing? You're going to hurt yourself. What is that?" I'm like, "This is a deadlift." A what? >> Nobody knew what they were. Yeah. >> Nobody did them. So, and I agree. I I would love to see people utilize isometrics. You guys, the data on them. >> It's one of the most studied uh forms of strength training. So, it's like we don't have a lot of data to support it. >> We have a ton of data to support isometrics. And in some cases, in some ways, they're superior to other uh types of repetitions. In other words, like you're literally missing out because you're not utilizing this incredible tool that can do things for you that traditional lifting kind of misses out on. >> Well, I am uh a bit optimistic with it. I have seen um isometrics um really prevalent a lot in the strength conditioning world for like youth sports, for sports in general, and just the programming of it. um it just hasn't like become more of like your commercial gym setting. You don't see that and it's like not real relatable. And >> meanwhile, the same benefits if not more benefits because too there's a safety component to it and there's you know rehab ability. Um there's just so many things that would translate to your average person. It's just like it's it's kind of still an unfamiliar thing. I'm going to say something that I don't know if it it's a bit irresponsible or not, but it's just honest because it's what I've been doing and it was it was uh inspired by Joe DeFranco um watching him do it and it the irony of it was uh what it in why he was doing it and then what how I ended up using it was a little bit different. Um Ke did a post of like challenging if you could do a isometric lunge like with your knee just hovering off the ground, >> you know, and hold for like a minute on each side, which by the way, very hard >> to hold for one minute, you know, >> uh about 30 seconds and I'm I'm shaking like a leaf doing that. And and so I saw him do it and I thought, "Oh, you know, I should let me see where I'm at with that." And again, I was like shaking like leaf 30. What I noticed was just how much it woke up my around my knees, my hips, everything. And I felt so good after I I squatted after that. So I did that first just to see where I could we could do it now. >> And I was so connected. That has become >> how I start leg day now. Like that's all I do. I don't do any of my mobility work. I literally do a like a like a variation what he was doing in a a a pure isometric and like a Bulgarian split stance. I do a a walking lunge >> and then hold >> and then hold and I hold for about 15 seconds in between each stride >> and I walk across the gym floor and one time of doing that I am ready to rock. >> I mean and I feel so good going into that squat. >> I have the data to support that again because uh it's not like we don't have a lot of studies around is actually one of the most studied >> uh forms of uh strength training. It was super popular um at the turn of the century. You know, strong men uh back in the day. Um strength athletes did it. >> Uh uh Olympic athletes still use certain types of isometrics. Powerlifters still use certain types of isometrics because they produce uh tremendous gains in strength in unique ways. So this is what's what's interesting about it. If we were looking at isometrics and it kind of did what traditional strength training did, then I would say, you know, okay, whatever. just keep doing what you're doing. But it's actually superior in a few interesting ways. Um, and also it doesn't create this crazy, it doesn't create nearly as much damage uh as traditional strength training, which makes it this interesting thing that you can kind of add to your training >> uh without running a huge risk of overtraining. Now, that doesn't mean if you're redlinining now that you add it, you're not going to completely go over, but what it does mean is uh you get a lot of uh benefit with kind of little uh risk risk of injury and risk of >> Yeah. >> recovery is pretty pretty quick. >> It is. And and here's now one of the reasons why I think it's just kind of fell out of favor is, you know, if I do a social media post doing an isometric, there's not much to see. So, it's not an exciting post. I'm not moving. >> Yeah. >> So, it's it's hard to sell effort. >> Yeah. It's not like I'm lifting a bunch of weight. It's like I'm pushing and nothing's happening or I'm holding and nothing's happening. So, I think a lot of education needs continue to go out so people will get this. But once people utilize this, >> I mean, within a week or two, you'll notice the difference. You'll see it. And and the challenge is this with isometrics. Don't just try it once. It's not like the exercise that you saw that's like, "Oh, this is cool. I'll try it once. I'm going to go back to my old stuff." No, no. Do it for a while so you can really reap the benefits uh of what isometrics uh can produce. >> What I I like too is it actually like it's built in intention. So, a lot of times, uh, people go through the motion and they're trying to get through workouts and they're trying to do reps to complete, you know, their session, uh, versus really focusing on what's going on and like how we can maximize that position by increasing tension and, you know, increasing stability and all of these things to produce more force. So, you can do that uh, just by, you know, taking your time, really feeling your way through and activating more muscle fiber. I I love that point, Justin, cuz well, you know, because I've been doing this now for a while, the progression of it u for me, what it's looked like is, you know, it went from just a challenge. Can I do it? And then reaping the benefits from like, oh, this is awesome to like, oh, this is the thing to now like when I'm when I'm in it, I'm like I'm thinking about my feet on the floor and how I'm kind of gripping the floor. I'm thinking about where my my posture is and I'm really trying to drive in into the floor. So it turned into something like this isometric hold to this really why I'm in this deep position >> spreading your feet. It's all going on right now. >> Yeah. My knees opened up. My feet are my toes are kind of spreading and I'm kind of trying to grip the floor with my feet. I'm really drive I'm trying to engage the glute when I'm deep down in that position. I'm thinking about where my posture and my chest is like. >> And because you're in this in this you're holding this position for 15 to 30 seconds. I've got plenty of time to think about all those things. And then as I think about them really intensifying all of them, man, it just boy does it set my body up getting ready to go into a squat or a deadlift. >> There there's two main ways that you would use asmmetrics uh in strength training. One of them is called yielding and this is where you just hold a position. So um give you an example. I could take uh a bench press uh bring it down halfway and hold it. So that would be yielding. >> Then there's something called overcoming. overcoming is where I'm pushing against something or pulling against something or squatting against something that won't move. And so what strength athletes would do, for example, is they'd get under a barbell >> and they'd set pins above the barbell and they'd have so much weight on the rack that there's no way I could lift it. And I push into the pins as hard as I possibly can. Uh, and I'm doing this for like three to 10 seconds. So, it's kind of a short drive as hard as I can. Uh, nothing's moving. Yielding is just like I said, you're holding a position. [clears throat] And you can also do uh the yielding ones intrapp. >> So I'm in a squat, I'm doing traditional reps, but then I'll hold at the bottom or something like that. >> A lot of times overcoming you're going to exert more effort. It's therefore Yeah, it's more taxing. But so you you'd look at that as like if you could like more of a compound lift versus like single. >> Very good. I'm glad you said that. Overcoming will will fatigue you way more than yielding. Well, so all right, here's what the data shows uh with isometrics and where it's better than other forms of strength training. So, I wasn't interested in looking up where it's the same because otherwise, why do them? Why do an isometric if it's the same as traditional lifting? You're doing traditional lifting. Like, why add anything else? Who cares? So, I looked up where is it better? Oh, here's number one, and this was really interesting for me. I wasn't actually familiar with this until I saw the data. It's actually the best form of strength training to lower blood pressure. In fact, it works as good as firstline blood pressure medications. Did you guys know that? >> Wild. Interesting. >> Remarkable. So, now here's how it works, right? When I do a hard contraction where I'm holding, so let's say I do overcoming. Let's say I get under a bar um and it's loaded with 500 lb and I can't lift that. Uh, and so I push as hard as I can. My all the blood vessels are in the muscles that are contracting are are constricting. They're squeezing. They're constricting. blood pressure goes up. When I let go and relax, I get this rebound effect >> where they dilate and they relax. What you're actually doing by doing that besides strengthening the body and all that stuff is you're actually uh training your endothelial system, you're training your vascular system to be able to dilate. >> Now, is there any risk to that if you already have high blood pressure and you're you're straining that hard? I mean, is that is that high? Yeah, it depends on how high your blood pressure is. So that's >> Yeah, because that sounds like that because it's obviously working as a stress. Yes. You know, >> so you if you can lift weights and you're cleared to lift weights, you're probably okay to do something like this. Okay. But double check with your doctor if you're like really high blood pressure, but otherwise like to lower blood pressure and strengthen vascular health. This trains the body's system that that that dilates blood vessels. And [clears throat] so when they compare this to other forms of strength training, all exercise will lower blood pressure. All strength training lowers blood pressure. This one crushes uh all the other forms. And so this is actually a method that's been used in the past to help people with >> Now is that similar what's happening um when you sit in a sauna? >> Different. >> Okay. >> Yeah. Yeah. Different. Yeah. Yeah. Different. So uh both very good though for lower. >> Yeah. Yeah. I know they're both good. I was just curious to if it was a similar stress that's obviously it's not as strenuous to sit in a sauna. >> Uh and you're not putting nowhere near as much demand and risk on the body, but I was wondering if that's what's happening uh from a vascular standpoint. No, it's very it's different but both beneficial. Um, next up is strength at the angle you're doing the isometric. You'll gain more strength in a specific position with an isometric than you will with a full range of motion. Okay. Now, how can I make this valuable? Well, you got sticking points in your lifts. You know where they are. Maybe it's at the bottom of your bench press or maybe it's at lockout. Uh maybe it's holding a barbell overhead or it's the beginning part of an overhead press where the getting the barbell off your shoulders or off your chest. >> Maybe it's at the bottom of the squat. >> Yep. >> This is where I can I can build more strength at that angle faster practicing an isometric there than I can just practicing the exercise overall. So for smart lifters >> like you want to get through sticking points uh do this. This will blast through them faster. you know, we you can see where we uh this science has been applied um at the highest level at like uh sports. Um I I think uh Cory Slesinger when he was on the on the show uh shared and talked a little bit about this and how he remember how he uses his box. >> Yeah. >> And one of the things he would do is is put his athletes in these kind of like compromising positions and then do isometric. Yeah. Isometric hold. So that when their ankle is contorted in this position, which it gets contorted in that position in ba a basketball game, >> right? >> And then it do an isometric contraction, >> it's like those 45° blocks, he puts their feet on. Yeah. >> Yeah. And so, and then you see this too, like if you wa if uh if I mean sometimes you catch it on TV, not as much. Um but at a game you you can see pregame uh all the trainers are out on the floor and almost every superstar athlete has their own personal like private trainer >> and uh you could see them doing a lot of stuff where the athlete will get in this position and then the the trainer will push against them. And that's what they're doing is they're doing they're they're they're resisting against uh them and creating that in a position that they would get in in the game. >> Which I think in my opinion is the best form of sports specific training. >> Totally. As opposed to like Yeah. you trying to explosively move into the like you know I I tend to save a lot of that kind of stuff in the conditioning for you know sports just like the practice of it. But uh to to your point of like getting in those positions, you could find a lot of those precarious positions where a lot of ankle rolls, a lot of like knee, a lot of Yeah. shoulders in a compromised position, you can really reinforce the stability there uh with isometric safely. And then when you get in that position or you're uh throwing acceleration on top of that, you're way less likeable. It's one of my favorite things to watch before the game. Uh because I geek out on the the fact that I can tell like, "Oh, that's a good that's a good trainer." You could tell by what they're doing cuz some of the guys don't have that. So they have like a general trainer that like he helps every team and then you have like your superstars that have gone out and like hired somebody else and they're all kind of doing different warm-ups. Now granted, each guy has specific needs and stuff like that, so he probably should be doing some different stuff, but I can always tell the guy who's like on another level of helping him because you see them doing a lot of movements like that and doing a lot of isometric holds and positions and I'm like, "Oh, that's really cool." >> Yeah. So, I have a little bit of experience with this developing strength at an angle. Um, I used to get stuck at the bottom of a bench press and it was significantly >> weaker than when I was up like four or five inches. So there was a period of time there where I got under a bar um that was stuck in in that position. I drove against it and and mainly because I read some old Soviet studies on how they would use these and I read a book book called Dinosaur Training that talked a little bit about this. Not only did it get that sticking point to not become a sticking point anymore. I did it so much that that now is no longer a sticking point. It's actually a strength. If I get stuck on a bench press, it's now halfway up the lockout. It's never in the beginning anymore because I did this and I haven't gone through the training of working on the other and I should but it's remarkable because I remember literally when I got here if I couldn't move here I couldn't. Now it's the point where I'm going to get it up at least four or five inches >> and then I get stuck and it's cuz I made it a strength. >> Train your body to recruit more. >> Yep. >> And and it it's not it like repeats that process if you do it enough times. It's it's pretty magical. >> Maps abs and butt. This is a program designed to target and focus on you guessed it your abs and your butt. It's 40% off right now. And if you get it right now, we're going to throw in for free a free MAPS program. Musclemmy 15 or Muscle Mommy. We're also going to include a butt building diet guide and a supplement guide. All of that stuff is for free. Go to mapsabsandbutt.com. Use the code launch for 40% off, plus all the free stuff. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypump store.com. That's it. Enjoy the rest of the show. I did this with a deadlift as well. So, you can actually, this is a great little home gym setup, you could set up anchor two chains to the ground. So, if you have concrete in your garage, you bolt them into the ground and anchor these two chains and put collars at the end of the chains and you can attach them to a bar and you can pull against the floor or you can push against the floor and you can make the chains long, short, or whatever. and work on all these different sticking points, which by the way guys, everybody listening who who wants to just build a better looking physique. A >> little D D D D D D D D D D D D D D D D D D D D DIY >> getting through sticking points and strengthening your body in different angles is going to contribute to better gains in muscle uh and in and aesthetics. So, this isn't just an aesthetic performance thing. And then lastly, here's where isometrics are phenomenal. And this is what you noticed, Adam. >> Yeah. >> For pain relief, isometrics are remarkable. So like someone with like Oshkar Schlaughter, right, where they have that like that knee tendon pain, >> if they sit in a leg extension position, just drive against something that doesn't move, >> the data shows a 45% reduction in pain. >> Yeah. >> After one rep of doing that, one rep. So what you probably notice with your warm-up >> is when you're doing that with your lunge, you get into your squat and you're like, whoa, everything feels >> Yeah. >> really good. >> It's more stable now. >> Yes. Uh, and then it's and then for tendon strength, tendon strength and stiffness improve faster with isometrics uh than other forms of exercise. I'm going to tell you right now, like muscle strains and stuff, they really suck. >> Tendon and ligament strains are far worse. They take way longer to heal. Uh, it's muscle strains heal much faster. And sometimes when we do lots of bodybuilding and lots of hypertrophy training, our tendons and ligaments lag behind um and that causes issues. Got the big strong muscles and tendons and ligaments that can't really uh support them very well. Counter that with certain strength athletes where it's the opposite. Uh their tendons are way stronger than the muscles. I'm convinced especially like um seeing a lot of people get like rapid strength gains and big muscle growth uh but then getting these injuries and you know sometimes that's due to taking anabolic steroids or some you know with bodybuilding or or with sports or you know just you're training you're getting after you're building strength so quickly but you're not reinforcing that strength and to be able to yeah have something that can still like build strength and reinforce your tendons is going to keep you uh all intact. I feel like uh we'll know when this has really started to become a trend or a wave is when somebody invents a little machine station that has like a I can >> I feel like you're in my head. I was literally thinking this. >> Can you not picture like this like platform cage thing that has like all these >> and you just push into it and it just >> and there's just like a on it [laughter] on it is like a wall. >> I'll tell you all about it. >> Of all the different >> really there is where there is. >> Yeah. So, so if you guys have ever seen like a stretching cage. >> Yeah, exactly. That's what it is. >> So, there's the So, me and my friend were going off on this when we were geeking out on, you know, doing it with a stick and, you know, different angles and different positions you could place. And so, um, we put like blocks on that stretching station and then somebody actually like welded and created one. So, it's like you could push and then >> and then if in the middle Yeah. you had like the chains where you could pull a different chain. >> It exists. >> Yeah. Yeah. What's it called? >> Well, that's the thing. It's not like commercial. >> Oh, okay. >> Somebody somebody Oh. Oh, of course there's somebody who's who's made one. >> It's not that mainstream. >> That's what I That's my point. It's like when we know when it's when we see a mainstream in a gym, someone's got a >> If there was a line in our gym, >> well, if there was if there was a line of machines uh that were basic and simple to use. So, it's like chest press isometric, leg press isometric, overhead. Yep. Then people would use >> literally it literally would be like a for every body part you'd have a little thing and show people how they could Yeah. >> And you just drive it. >> It wouldn't take up that much space. >> No, >> it would it' be a little corner spot. >> Yeah. >> And and like like you said, like a little I I envisioned it with like a like a stretching cage, >> a priming station. >> Listen, if you're a personal trainer and you don't use this with your clients, you're stupid. This will give them so much better. It'll blow their minds when it comes to pain alone. This was one of my favorite ways to to help somebody feel indestruction and pain right out the gates. >> I wish I I did this I never did this with my clients uh to prime them before they did like a squat or deadlift. When I see it working with me right now, I'm like, man, that would have been such a cool tool uh to use that. I didn't use that. I didn't I wasn't aware. >> I did this all the time. I learned it from the physical therapist that I work with. So, all credit goes to her. But like if I had a client who had hip pain when we'd squat, it was literally it'd be literally as simple as this. We'd sit in a chair. I'd have their leg up against the wall. It's sitting next to them so it don't slide on the bench. Press as hard as you can for 15 cent seconds against the wall and they do they push real hard. We'd stop. We go do a squat. Hip pain on gone. Yep. >> It was the fastest, easiest like uh thing you could possibly do. Now, it's not does it replace correctional exercise? Uh cuz that's still necessary in some cases, but in in the case >> blocks movement though. >> That's that's how I used it. I used it so they could do >> the exercise. And if you're a trainer, you're not using isometrics. Like you are it's dumb. So, so easy to use and so valuable. Anyway, I want to ask you, Adam, because I see part of your preod ritual is to use Calera Lab all over your face. >> And I was watching on YouTube. I almost never watch our show on a big TV at home. If I ever like review our show, I'll go on my phone. >> You had to watch it cuz there are new lights or what? >> Yeah. So, I was at home and I was in bed with Jessica. Hey, you want I want to show you the new lights. So, I showed her an older one and then the newer one with the new lights and it looks so much better. But you know on the big screen see our big old faces. >> She's like Justin Adam McGuway hand. [laughter] >> Well I was like this whole time first off I was like man the light's really good and then like your skin looked really really good and so then I see you rubbing oil all over. And you've been doing that for a while. >> Oh I've been for almost two years now. It's been a very consistent regimen for me before we start the podcast. Maybe just now the audience can tell with the lighting and stuff like that but [laughter] maybe maybe before they're like I know Adam says he's using that caldera. It doesn't look like it's working that well and then all cheesecloth. Yeah. Yeah. Now you put some like good lighting and maybe you can see see the difference of it. But no, I I >> You use the Is it the good before the podcast? >> Yeah. Yeah. I use I use the good the most. Um Yeah. Yeah. I use the good the most for sure just because it's that oil is really easy. And I've talked about this before with my psoriasis. It's like the key to that like psoriasis dries your if you're not familiar with it dries your skin out. Um, and so having some sort of an oil and before I was you I mean back in the days when I didn't know any better was using all the steroid creams and all that crap that you >> not the fun steroids either. >> Yeah. Yeah. No, these are not fun. It didn't make me any stronger or look better at all. It just help with this. But uh once we started working with Caldera the first time I had used it uh and noticed that it's just become this like staple thing that I use on a regular basis and I keep it everywhere. I got one in my car. I've got one I've got shoot I got three next to me. >> I tell you all my cousins use it. Did they? >> None of us were like skincare. Like none of us. No, everybody. Because they come to the our our Christmas party. >> So every year Oh, that's when you got introduced. >> Every year Mine Pump throws a Christmas party and we invite uh for staff and then some family and friends and I got a big family. So my cousins come and uh we give out goodie bags and so we were giving out uh Caldera Lab stuff and they all they all buy it now regular. >> Dude, funny you bring up the the Christmas party. I was going down memory lane with our Christmas parties because we're only on year sixrowing of throwing Christmas parties >> and Katrina was like, "Why did we do that?" I'm like, "Well, because we didn't really have a staff." >> It wasn't until we started to grow a staff us. >> Yeah. I was like, I mean, the four of us could go have dinner anytime we want. So, so it was about six years ago, uh, I think I think this will be the seventh. Uh, I got to remember I was going through all of them. Um, but it was crazy cuz uh the very first couple it was like a big deal that we we took a picture with everybody that was there, you know, and it's like a look at look at the staff and look at all all of us all there together and stuff like that. And uh we didn't do that last year. I mean, we had 105 people there and so we obviously didn't get everybody together for a picture. >> We didn't do a group photo. >> No, we couldn't. I mean, come on. And then, you know, we got we get we just reserved a new place cuz we outgrew that place cuz we're expecting 150 uh this year. And so it's so crazy to think that, you know, we went from no Christmas party cuz we don't really have a staff to like the first couple of them like taking these pictures and I'm like I'm going back looking I'm like, "Oh, those are so cool." And then I'm like, "Oh, we didn't do it last year." And I'm like, "Well, of course we did it." Like, "Could you imagine trying to organize everybody?" >> Yeah. Could you try and organize that? >> That's every family function I have, bro. It was at the end my sister or someone's always like, "Everybody get in a picture." And we got little kids. I'm like, "Oh god, here we go." >> Like a crow's nest or something, >> you know? And we got to organize everybody and one kid runs away and they're getting threatened by their parents. >> [laughter] >> right now. >> Like, this is not a happy picture, you guys. This is not a happy picture every time. >> Yeah, >> dude. Speaking of kids, dude, I was telling my kids love, especially my son [snorts] >> loves it when I tell him stories from when I was younger. He loves it. Tell me a story. Tell me a story. So, this time he's like, "What did you guys do that we don't do anymore?" I'm like, "Oh, that's an interesting request." So, I was thinking, I'm like, "You know what you guys You know what kids don't do anymore? There's games that we played as kids that are now illegal in school. They don't let they don't let them play these games anymore. He was like, "What are you talking about?" So, I'm like, first I brought up Red Rover. You can't play Red Rover. >> Steal the bacon. >> Steal a bacon. You don't play. Do you guys remember Butts Up? >> Yep. >> Did you ever play Butts Up? >> Oh, yeah. >> Is that where you do you smack someone's butt with >> No. Tennis ball. >> Yeah, dude. >> Oh. And you go get the bench. >> You have to You basically assume the position, >> right? That's right. And then >> that's if you don't catch it, they throw it at you. If you if you >> So what you do is you throw it up against you throw it up against the wall and it bounces once and you catch it, you're okay. But if it bounces more than once, >> you got to go up, stand up against the wall with your hands on the wall, >> and they get to throw it as hard as they can at your >> at you. So there's a few different like options with that, right? So they they have to like spread, you know, the feet out and then hands out like this. And so and you're like your feet are, I don't know, maybe like two feet away from the wall. And so the the move was always to like try and like bounce it underneath their legs and hit them right. [laughter] >> I didn't play it. >> That game was that played that was played against a handball wall and we played with a red ball is what you play with. Not a tennis ball. >> Oh. >> Oh yeah. It was a red ball and you threw it as hard as you could. It was exactly what you're right. If it bounced more than once, >> bro. My kids My kids thought it was the funniest. They think you throw it against their butt and he's done. >> I forgot that was the name of this. Butts up. What's up, dude? Illegal. You will never see anybody play that in a school today. >> They will get kicked out. >> Such a good game. [laughter] >> Kids are missing out, dude. >> You know, play battle pong, too, where you take a shirt off and then if like you miss and like you you lose, you'd throw it and you'd be able to hit and it'd leave like crazy marks on their body. >> You know, there's a So, I understand why they banned some of these games cuz Red Rover definitely, you know, kids got their arms broken sometimes and whatever. I get it. >> But I almost think like >> over asphalt >> it was train. [laughter] Oh yeah, dude. It was And especially boys cuz they would see this is what guys would do. You'd see a girl that you like and she's holding hands with someone else and the goal of to run through and break through the chain. Sure. >> And so you're always trying to show her how like I'm going to run through her arm and you end up breaking the girl's arm. >> But what I was going to say is I I feel like these games, childhood games, like they they kind of toughened you up and prepared you for life, dude. Cuz like, you know, >> Yeah. Stop being so soft. >> We need more asphalt. >> I kind of think we do, dude. I get why we banned them, but I also I'm like, >> "Yeah, now everything's xenoestrogened out with like rubber everywhere and like trying to pat it, >> you know, and then they get into a job or something and the boss is in a bad mood and now they're like, "Ah, >> yeah." >> You know, and it's like, "Really?" >> Yeah. >> Let the aggression happen. >> We used to [laughter] We used to play Bloody Knuckles. That was a real game, you guys. >> It's good to get it out. You know, [laughter] I feel like people are calmer outlet. >> You can't pencil fight. We used to pencil fight. Remember doing stuff like that. >> Baby Bridges. >> There's a lot of stuff. >> Baby Bridges was a great one. Remember that one? >> If your buddy said something that starts with a B, >> you could punch him as hard as you could. >> Slug bug. >> Yeah. Unless he said Baby Britishes first. And this game would last >> all day. >> Years. Like it was never you never stopped. So you just Yeah. >> On ongoing game road. >> Oh [laughter] my god. I know. Kids are kids are kids kids are missing out, dude. Anyway, I was I'm going to uh I'm going to talk let's talk fitness for a second. Uh that's just something that's frustrating. Always frustrates me >> generally, but then more specifically generally I really hate it when uh people in our space, so fitness people attack each other. >> Yeah. >> This is part of their brand. Their brand is to attack each other. Now, I get calling people out for for advocating for dangerous things or for just lying to the public. I think that's just for attention. Even though this is just out of jealousy, >> then I'm not the biggest fan of that because I feel like there's a way to do that by educating. >> Yes. >> It's like you could say, "Hey, some people say Exactly. You could call someone out without calling someone out and >> without clipping, you know, putting a clip of them and trying to be that guy." All right. But anyway, it's frustrating cuz somebody who's famous for this, the the the functional patterns people love. This is like part of how they build their brand. And they did go after somebody >> who does this a lot, too. So, they're kind of like, you know, it'll be wonderful. It'll be great to see who wins this. But it's funny that they've waited this long to find each other. >> No, no, no. [laughter] They they've been going they've been going for years. Okay. >> Oh, yeah. Years they've been going. >> So, they were poke they were recently seen a lot. >> Oh, yeah. No, they've been they've in fact I would argue that the two of them built their brands off of going after each other early. Oh. >> Oh, yeah. This is this is a fiveyear plus feud. >> Yeah. >> Wow. So, they were going after Lane Norton and they were talking about how he did a post where he deadlift a bunch of weights. Obviously, Lane's really strong >> and in the post Lane's like, "I got bad sleep last night. I woke up with a headache, but I'm still working out." And so, they're like, "This is why he gets injured and this is why." >> Mhm. It's like, no. At the highest level, when you're that strong or your per it's it's like when people point at a pro alete getting injured and go, "Oh, it must have been his lack of correctional." No, that's a that's a pro football player >> mobility that's getting hit by a 300lb person that's trying to cut angles and whatever. Like >> the reason why people get injured when they're deadlifting 700 lb is because they're deadlifting 700 lb. cuz they're getting after it and you're you're at such a high level that >> to your point uh Lane could do 500 dead deadlifting for the rest of his life and probably never get an injury again. >> Well, the comment I put underneath as I said if if he was deadlifting what you could lift, he would never get hurt. >> Yeah. [laughter] >> But it's so frustrating. >> Yeah, >> it's so frustrating. >> It's tacky. Yeah. I'd like to go back and see because I believe because I've been paying attention to both uh those guys for a really long time. Um, and I think probably what happened was, uh, both had a bit of a, and this is early before everybody know knew who both of them were. Um, they had a bit of a cult following for each of them for different reasons. >> And they probably both saw the the algorithm, right? I mean, they saw I mean what why why it goes viral, why it does well is because it's drama. >> Yeah. >> You know, people love people go to Indy500 to not see the car win. They see it to watch the crash, right? And so people are here for the fight, for the drama, and they and so it just it just goes it's and so >> I don't even know why why would you want to build a business with that kind of attention that's got to feel so crappy and angry. >> I think you don't um >> yeah I don't think you think about that early on. I think you are you are especially let's go back you know 8 years 10 years ago when social media is just becoming popular and you're trying to figure it figure it out. I mean, I'm I'm I'm guilty of, you know, using shirtless pictures and and my physique to get to get all the you know what I'm saying because at that I'm trying to figure out like, okay, how do I how do I play? Yeah, how do I get attention? How do I play in this game? >> Um, and I and I and I had moderate success um early actually really good success cuz back then 10,000 followers was a big deal, you know, 10 years ago or [ __ ] that was more than that. >> That was 18 18 years ago before mind pump. So 17 18 years ago if you had 10,000 followers you were one of the the the bigger pages on there. >> Um and all the attention what I I quickly realized that none of it was converting to business. And then I was like okay well that was the whole point of this was >> to do this for the business and then I so I learned that way and so I think a lot of people just don't know. I think they think that just more eyeballs what's that old saying like even bad news is good news. bad publicity. I hate that statement. >> I know, but people still they >> live by that. >> Yeah. They operate from from that place. And so I think the theory is like, oh, it's just it's more eyeballs, so it's good for the business. I think uh somebody like ourselves who've been doing this for a really long time now have a little bit more experience and wisdom to know that like okay you may get more eyeballs faster on you but the type of attention that you're going to attract uh that's negative and drama far exceeds the the benefit of the business side of it and you're far better off going slow servicing and taking care of the five people paying attention to you overd delivering on them making them radical fans ands and love you and growing that way. >> Not to mention, it's so so this is such a great segue. Uh I just discovered um this I got to find his name. He's a scientist who specializes in um brain essentially brain training or um uh neuroplasticity. >> Uh his name is Dr. Lee Warren. Okay. And I found one of his videos. Uh Jessica uh showed me him and I started watching his video and what he does is he talks about how you can train your brain to change. And what I mean by that is uh where they actually can do an an fMRI or an MRI. They can look at your brain and see that the brain itself changes in structure through different types of practices. In other words, uh it's strength training for your brain. So like you could change the shape of a muscle through different exercises, you can actually change the shape and function of your brain by doing certain things. And so he was there was a few things he was talking about. One of them was gratitude, which is the data on this is wild you guys. So he calls it neuro rehab. So gratitude activates the the medial prefrontal cortex. This is the part of the brain that regulates emotion. >> [snorts] >> It literally reshapes it and grows it so that so when you practice daily gratitude uh things you're grateful for uh throughout the day and you're really paying attention to it, your brain gets better at noticing good things. So it gets it actually strengthens its ability to notice positive things. And what they find is that people who do this they are far more resilient during hardship and they're just more resilient in general. So you know the whole like you know try to find the positive that can be really difficult uh because our brains are naturally wired to notice negative always it's always about safety right keep me alive but when you practice gratitude the part of the brain that does that which is this part that that I mentioned actually grows and strengthens and it becomes more natural so it's like I practice squats what happens I get better at squats if you practice gratitude >> your brain gets better at noticing things to be grateful for and it becomes much more automatic, which I think is fascinating. >> Well, I I mean, you know, I just shared with one of the last podcasts, uh, I'm on that kick right now. Um, and I think the part about the practice is really important because I think a lot of people um, at least this is at least this I'll speak from my experience, my experience with it. Um, I kind of it didn't really work for me at first and I think it was because it was kind of like this afterthought or >> it was like this real general stuff like talking about thankful for my wife, I'm thinking for my kid, I'm thinking for my job. Yeah, it's like the same five things kind of like every day. I was like, "Oh, you know, I hear all this research around how beneficial this is. Let me practice it." And so I'd go through this thing. And, you know, every once in a while I get lucky and something landed new in my lap of like something happened that was like and it was like, "Oh, I was a thing for that thing today." Or it was like real I'm like, "Yeah, I just didn't feel a difference from it." I I really started to challenge to go deeper into the most kind of simple and mundane things like that like that I was grateful for. I've told you what I where that's evolved to now. Um because I finally connected the dots like oh that's what I was doing wrong was these generic answers versus like unpacking my day and moments of like oh you know what I'm >> that big argument I had with S like I'm so grateful for the way he >> brings it [laughter] >> you know I'm so well this is something that you I don't think you would think about right >> and then that's the point of this right I think maybe I should should say that right is that uh not to tease you or anything like that was more like that would not normally make a gratitude list. >> That's right. >> Right. And it was like but it was uh the way we handled our relationship after that. I'm so grateful he's my partner. Like that's like versus just saying I'm so thankful for my partners. >> Yeah. >> Like that that's like one way to and I learned this and what connect the dots for me was I I've shared on the podcast um many times. One of my favorite books was one minute manager. One of the exercises [clears throat] that I put into place and practice and the whole premise of the book is to instead of leading from a position of correcting your employees and the things they do uh incorrectly and wrong all the time, focus on pointing out the things they do correctly, right? >> And so what that looked like for me was okay and what it the generic version before I like I evolved it and thought of it was like going over and being like, hey Justin, I'm I'm so glad you work here. You're a great like that. Like that's the not specific >> not specific versus going over and saying, "Hey, Justin, I saw the way you were just with your client Rich." And man, I just I appreciate the detail that you put into his programming and your attentiveness when you work on them and then walk away. It was like huge difference on having this very specific detailed thing that I appreciated in that like the response I got from my employees. I had I I needed to learn how to do that to myself like instead of like these big generic like my wife, my house, my family, my job like like stuff. It became like a very specific moment in the day or thing or like that. And then that >> so that's what I was doing and I I stopped doing it and I'm I'm going start doing it again. This is where like every other hour I would uh reflect back on the previous hour for what I was grateful for. Mhm. >> And what they show with neuroplasticity, practicing things changes it, but if you really want like effective neuroplasticity, if you attach an emotion to it, >> Yeah. >> it's very powerful. >> So, I can think about something that just happened, it's easier for me to attach an emotion to like I'm thankful for my kids. >> I can definitely think about my kid, but what the way I tend to attach emotion to is I think think about something my kid did. >> Yeah. >> And so, and then when that happens, the neuroplasticity is much more effective. Well, that's like >> and then you start to see more positive things naturally and it's literally reshaping your brain. >> Yeah, I know. For me, it's the when we talk about like stress, well, there's also good stress. Like there's a way to look at it is like this is moving me forward. This is all part of growth. Uh versus like it's a negative thing. like and it I I mean I've been in that same state right now where it's like I'm trying to constantly see that and I'm like this is moving me forward and this is a good thing and this is you know it's hard but it's like I'm I'm through this phase now and like uh just construction in general is going to like force that upon us. Uh but like you know we're we we keep looking at like this little thing just happened and then we we we acknowledge it and then instead of it just being like oh my god overwhelming like anxiety over all these things >> post-traumatic growth is a real thing. So there's post-traumatic stress and there's also post-traumatic growth. >> Well and and understanding that as you go through the stress is is magical. Learning to reframe that. You know what uh also I've been doing? Um since I don't know how many weeks it's been now uh since we had Jim Quick in here, >> but I've been really consistent with uh first thing I do I go read. >> Yeah. >> So the difference so many good points about that. >> Huge difference. Huge difference. I had a couple days where I missed. Notice the difference. >> I told you where I break my phone. So I don't even have access to social media or text until I go in my car. Makes a big difference. >> Yeah. Yeah. Yeah. There's been a couple times where I went to go grab to go check on cuz I already got up, showered, kind of brushed my teeth. I still hadn't looked at my phone yet, but then it was like I was going I was like, "Oh [ __ ] I haven't read yet." Get over read a quick page or two and stuff like that. Like even that slight bit makes a huge difference. >> By the way, what this points to is you can strengthen other parts of your brain that you don't want to. >> Right? >> So if you're constantly focused on the negative, on the criticisms, on the problems, on the challenges, on the hopelessness, you will strengthen your brain's ability to notice those types of things to the point where those things become larger and positive things become smaller. So it's like you want to change the filter by which [clears throat] you see the world, you could do it through training your brain. And they the crazy part for me that blows me away is we can we can see this in studies in terms of people's outlooks, but it's all subjective. Like yeah, I feel happier. Yes, I feel less happy. All right, what's going on? No, no, we can look at your brain and see parts of the brain are larger. >> It's subjective. >> It's wild. It's wild. >> Well, what's the what's the what's the thing that Arthur Brooks is doing right now? I've heard him on multiple podcast like he's touring on this like his this like and he's doing like this um I don't know what what you call that like a like a negative bias or whatever where he's like saying like these are the five ways to guarantee you'll have a terrible life or whatever. >> Yeah. And he's pointing to that direction. >> Yes. And he's pointing all those things on your phone. Get on your phone normally do. >> Yes. Yes. Scroll through social media this many hours a day. Like he's don't exercise. >> Yeah. Yeah. Yeah. So it's like it's it's totally amazing. Another one that I that he talked about is that so prayer or mindfulness thickens the cortical areas of the brain that help with emotional regulation and attention and memory. Brain scans show this. It is it's so crazy to me that you could change the structure the physical structure of your brain by enacting some of these things. And it's cool because it's something under our control. >> Yeah. So, it's like, do you want an outlook that is generally more? By the way, I'm going to say this right now because sometimes people are like, "Well, yeah, but your life doesn't really change. You just think it's better." First off, that's not nothing. That's awesome. But second off, what do you think a more positive, hopeful outlook will do to your behaviors and the actual objective things in your life? It'll change those, too. Yeah. >> So, it's not just I notice more positive things, but the more I notice more positive things, the more positive things I probably create and influence. >> Yeah. Y so it's like this feedback loop uh that is that is incredible. >> I'm pretty sure a lot of if not all of that research stems back to um is it Daniel Kennean? Daniel Kinnman thinking fast thinking slow Nobel Prize winner and he's uh yeah he's the one who did all the research and around that and you would I tried to get you to read this book before. >> Um neuro neuroscience uh guy. Yeah. Thinking fast and slow. Daniel Conorman Kenan. Am I saying it right? >> Conorman. >> Conoran. >> Damn, bro. You remembered that? >> One of my favorite books. It's a little heavy for the average person if you're not into neurosychology, uh, neuroscience stuff. Like, so if you're into that, um, you it's a really cool read. Um, the the gist of it though is that your your brain toggles back and forth between these two two modes, basically, the monkey brain or like your critical thinking type of brain. Uh, and what you're training it to do, you're training it to get better at switching from that. We all default to the the like monkey brain which I I forget the terms that he uses for >> the reactive. >> Yeah, that reactive animal instinct whatever like we we we and so much so many people live in that but you can actually train to kick into the second one and those are exercises that all do that and and he won a Nobel Prize for all this uh all this research and I believe that's probably where a lot of it comes from. >> Speaking of exercise, I this a study came out on exercise and it effects on cortisol. You guys want to trip off something? This is really cool. >> So, when you exercise, it's a stress on the body. So, we've talked about this many times. It's one of the reasons why you get stronger, more fit. Your body uh tries to adapt to the stress by becoming more resilient. But for all intents and purposes, if we were to measure all of your stress markers while you're working out, it would be it's a stressor. Okay? TR, this is pretty cool. So, you get a cortisol spike when you work out. You're supposed to. It's a stress. But the cortisol spike from exercise suppresses the next cortis cortisol response from from another stressor. In other words, if you're about to do something stressful that you know is going to spike your stress hormones and your whatever work out before. >> Oh, interesting. >> You'll go into it and you'll have a less you'll have a lowered stress because you did something hard. >> Yeah. Know that it makes total logical sense. I'm trying to what I'm trying to think of right now is like where I've done that accidentally. Oh yeah, that's a boy. What a great what a great argument for that. >> What ice bath before? >> Yeah. Yeah. I mean cuz you know everybody's always >> so people reported that I mean because it is a hard uh commit like you like psychologically >> like before you're about to get an argument or something like >> well I mean this is why you think it's such a great day way to start your day period. >> That's not a bad point. >> You do something hard and resilient. This is this is why I've always thought the the all the arguments back and forth with ice bath and building muscle and post-workout. It's yeah you you've now bastardized something that I think is extremely valuable and that that wasn't even the main case for it. Yeah. Nobody was doing saying, "Hey, ice bath to build muscle." Who is doing that? Nobody cares. >> Yeah. So, it's like other values. >> Uh, you know, starting your day off with that is is an extremely valuable thing for a lot of different reasons. To Justin's point right now, bringing this up is like I mean, that's a great great case for that. It's pretty inevitable that you're going to run into something difficult in most days. And so, you've already >> more resilient. Yeah. To what life throws at you. It it's funny like even back to the reframing kind of conversation. And it was like I could do that all day through it. But man, >> I could not account for the soreness I got afterwards. Like we had to move um >> Oh gosh. >> like four tons of rock. >> I do Justin. >> Who? >> Justin. >> Me and my >> Oh, that's right. He wasn't there. I forgot you. >> Wait a minute. You and that's Hey, listen. Listen. Let me let me let me hijack your story. Yeah. Just cuz I tell your story better. [laughter] >> Hey, last time you told him that he left the studio. The last time we said that, dude, he got so mad. >> That's fine. No, [laughter] it's not. >> I'll I'll set you up. I'll take a break. >> I'll Yeah, I'll I'll set you up. I'll set you up. Yeah. Some of our audience get is going to hype it up and then I'll >> Yeah. Yeah. Exactly. I'll just set the table for you. I'll do it for you. By the way, our audience gets hella mad about this stuff. [laughter] >> You let Justin talk to the screen. >> [ __ ] off. I know a story better than he does. >> Stop. [laughter] You're just making it worse. >> No. No. So, so we went supposed to be a part of it. We went to Yeah. do. We went to um to go look at that building, right? And the day you didn't show up and this dude shows up. >> Oh, yeah. >> You know, not that you needed to be fancy. I mean, I wasn't fancy or anything like that, but we're showing up to look at a building, right? And so that and as the as the four founders, right? And here comes this founder rolls up, dude. And he is from like head to toe and like sawdust and p like Yeah. He looks like he just chocked up. >> Yeah. He's all chocked up and dirty as [ __ ] He goes in his truck. I'm like, "What? Just a plume? I What are you doing flying off me?" >> Yeah. And then he shows me uh all this stone that he's moving because they couldn't bring it to his house. So, dude has got to roll from felton all the way back and forth with all this. >> Yeah. And you know, we've been dealing with certain issues because our driveway is so incredibly steep and uh a lot of trucks that are any anything bigger than like a even Sprinter vans can't make it up. Really? >> Yeah. Sometimes. Yeah. because it's just it's too much of a pitch. Uh so we had them just like, "Okay, fine. They're just going to like take off." And we're like, "Well, no, just drop it off at, you know, where we're at right now." And it's like 45 minutes away, but it's still like, you know, we'd rather have the the material and figure it out. [laughter] Courtney was like kind of like going back and forth with the delivery. And uh so they ended up dropping off these huge crates like And and we had um How many crates was it? So it was four four huge crates. four of them. Each one was like a ton plus. >> Wow. >> And and so it was like so it's not only that, it was the fact that like that weekend too we were having an open house and so we couldn't have those at the house and so we have to get rid of it. We have to move it and like I don't know like a service or somebody or like I was thinking man we need to get we need to get a forklift and we need to be able to like put this up on a truck that's like a flatbed truck or like you know I'm like this is crazy. I mean, Cory's [laughter] like, "Well, let's see how much we can just take out and then move." And I'm like, "Are you serious what this is going to?" And I'm like, I already knew I was in for it. And I'm just like, "Whatever." I just started going and I just start going. And then I put like >> I emptied it. So, first you have to empty it out. Then you got to like restack it and everything inside the truck. So, we ended up doing like three trips back and forth between two cars. >> 45 minutes. Oh my gosh. >> Yeah. And so it it got to the point where is that like even after I I came I still had like you know a crate and a half left. >> Yeah. >> Uh and I had to come back and finish and then by then like the kids are exhausted like Courtney's like I'm like no you guys you so I was like I'll just do the rest. >> And I'm still out there with like the little you know headlamp on and just like stacking and back stacking and backing. Yes. >> And I was just torched dude. I haven't been that torched in a long I wish you had an aura ring. So when you do crazy [laughter] [ __ ] like that. >> Did you sleep good or bad? Cuz sometimes terrible. Yeah. Sometimes you went you went beyond. It went past. >> Oh god. When you go that adrenaline and >> Yeah. Fried. >> Fried. Totally fried. Yeah. Like >> Yeah. >> Now, did you have beer and pizza after? Cuz that's the only thing that I would want to eat [laughter] or something like that. You know what I mean? Yeah. High calorie thing. No, we didn't. We I'm trying to think what we had. It was like uh Yeah, it was like some barbecue, I think. Okay. Still, I Yeah, I ate a lot. Yeah, for sure. >> You know why you're such a good friend? Can I tell you why you're such a good friend? >> You didn't call any of us. You didn't call any of us. >> I [laughter] love you, dude. You know why? Cuz we would have helped. >> For sure. If one of you guys asked, I'd be like, I got to go help. >> Yeah. >> But you're just such a good night cuz I just Yeah, it's >> No, I think we all have that in common. We're like, I'm going to be miserable. Like, yeah, I'm going to just I don't want to make my boys miserable with me. I'm saying >> everybody else can be miserable. >> If I call you guys for help, it's emergency. [laughter] >> It's like something real bad. You know what I mean? Well, now you know. Yeah. It's going to be a real big job if I call you guys. So, dude. >> Wow. You know, you know. Okay. So, cool. >> That's a [ __ ] We would We would have been like, "Well, see how much this cost if we hire this many people." >> I [laughter] thought we would help. We're going to buy someone. >> We're going to pay a bunch of people to help, dude. >> Let's all hang out. Go out to lunch. >> It would be so nice to sell my house and then move over. >> God, I'll get When he showed up, I died laughing and then I'm like, "What is this fool doing?" >> You know what you got to take cuz you're probably so uh probably sore and stiff. do [snorts] the the crazy. So the row has the curcumin >> bottle. We have some in the fridge. >> Okay. >> Take that three times a day. It's got curcumin and resveratrol. It's really good for inflammation, >> anti-inflammatory. >> Very uh effective at that. By the way, speaking of uh of RO cuz they use liposomaal >> uh technology, which if people aren't familiar, this was a a a medical technology that was uh designed in the '60s for medications and now you can find it in really really high quality products. Row is they're experts at this. So, liposomes are like little basically little fat uh liposomes that encapsulate whatever you're trying to deliver and it protects the compound and increases bioavailability. So, I went on and I looked up a study and I said, "Okay, I'm going to look up something that already has pretty good bioavailability." So, I get it with glutathione. Glutathione, if you're not taking glutathione liposomally, you're basically wasting it. Uh, you need to take glutathione liposomaal form. Um, curcumin, it better be liposomaal because it needs that. Otherwise, you could take a ton of it. You're not going to absorb much. But what about something like vitamin C >> or creatine? Some of those, >> right? Right. What about Well, I looked I looked up vitamin C. Vitamin C, you could take vitamin C. You'll absorb quite a bit. If vi if vitamin C is liposomaal one and a half to 1.8 times higher bioavailability uh bioavailability vitamin C. >> Wow. >> So you'll absorb way more uh if it's liposomaal than if it's not. And vitamin C already has pretty good uh absorbability or bioavailability. >> Um now with creatine which you mentioned one of the things that liposomes do is they protect they can help reduce things like gastro distress. Yeah, >> this is why I've got so many friends now >> who are like, S, I take creatine and if I take more than two grams of creatine, >> it messes up my gut. Some people are sensitive to the low version for that. >> I mean, even I noticed that the the difference of that like with the the bummer about the gummies is I have to break it up through the day. I can't eat all them at once. >> No, try rose creatine and >> and push it to 15. I mean, I'm I got friends of mine like again, they're like, "Man, I've tried creatine. I can't. And it bothers me after two grams >> and there no issues with the row. They're like it feels way better. >> I've got to try I've got to try it like that cuz I haven't done that. I've just I've been like I just if I want to mega dose the creatine I just have you do it throughout the day. Yeah. Just bring it up. >> That's another strategy. Here's the problem with that. >> That's a pain in the ass. It is. >> How hard is it to get clients to take? I'm not consistent. I I know. I'm I'm just honest. I'm not I'm not consistent. >> Getting them to take it once a day is hard enough. You want Oh, here. Take this three times a day. Yeah. Not going to do it. >> So with the row you could Yeah. Yeah, you could take your dose uh and it doesn't bother your gut and it's super it's absorbed very very well. >> What were we talking about off air and you were asking me and I was like oh I'll tell you when we when we get on the podcast and I can't remember what we were talking about. >> I don't remember. >> Yeah, we don't remember. We were we were talking about something and you were asking >> weekend. Was this something over your weekend or I don't remember. >> Yeah, I don't I don't remember. I don't Oh, no, no, no, no, no, no. I remember now. I was like it was over the weekend. >> Okay. So my aunt came in uh for her birthday and we had a a habachi chef come to the house and and serve. >> I saw uh Doug's video where he threw the egg up on >> Yeah. Yeah. So it was the same it was the same one that we the same company that we used before. Remember that we did with Shallow and Dr. Con. Right. Right. So uh yeah, good time. Right. So we So just same company, different guy. Uh >> oh. Uh this guy shows up and um there there was a major language barrier between him and I trying to like figure out like where he's going to put I really wanted him to come all the way up to my, you know, in my backyard where I have the um the countertop and everything. >> Yeah, >> we had exactly eight people and that's what I have seats wise. I'm like, "Oh, this is perfect. I'll just have him come up here and and and he'll do the thing right behind my barbecue and it'll be awesome." And he was just like uh you know, he he was telling me basically no, not a good idea or he couldn't do it. You know, at least that's what I got from it. And I'm like, "Okay." And then I'm like trying to ask him like, "Well, where do you want to do it? I've got this area, all kinds of different areas. I got all these tables that I can set up wherever." And um you know, there's there's this back and forth of like, "Well, like he's asking me and I'm asking him cuz he's telling me he can't do that." I'm like, "I can't understand why you can't do that. So then why don't you tell me how you want it? I'll lay it out." Anyways, took forever. We finally make this like kind of U shape. And you know, the way you do it is so uh you make a U-shape so they can come in the middle and they can do their thing, right? >> Yeah. So, I make this U-shape and then he sets up like 10 feet out of it and underneath my balcony and I'm like, "Okay, whatever." You know what I'm saying? Let's just get this party started and like get going and everything. So, so he starts which uh you know, he starts to do some of those those tricks with the flames of that and flames are hitting the bottom of my the [laughter] bottom and so I'm like stressing out while he's doing that. Yeah. >> And and you know he's he's starting to do his like juggles and some of that. He like drops his spatula the first time he starts juggling. But this guy is like >> brand new or somebody's Yeah. [laughter] B team uncle they like sub because the real the real guy's not supposed to be here or whatever. >> And then uh and by the way I'll get to the part where Doug was alluding to. And I by the way too we we sent a message in the company cuz I I was actually really kind of disappointed in in this part. So the guy uh you know he he has this little squirt gun with Saki and he's like coming out for Saki Saki and he's like shooting it in all over our our mouths and everyone's kind of laughing and he's he's trying to do that like every I don't know couple minutes to or you know 20 10 20 minutes to break up the cooking and stuff and that's fun and all and everyone's kind of laughing. Some people are, you know, no thanks, I'm good. And uh then he comes out and he pulls out this like little man and this squirt comes out of his where his his his penis would be. And so it's like squirting in your mouth from I know, right? So he does [laughter] all this and uh whatever. Yeah. Yeah. Little aggressive. And then out comes a dildo. That's >> What kind of party is it? >> Yes. And then he squirts and I'm like >> And of course Max is there. >> So my son is there. >> No, dude. >> Yeah. So, and so we, you know, we're like, uh, you know, we cover his eyes and we're like, >> bachelorette party. >> And so, it's like, okay, he sees me. >> What if you went to the wrong place? >> Yeah. Yeah, you did. Gay gay celebration. >> Yeah. [laughter] >> And I again, there's like a language barrier there. So, I'm being kind of patient about it. And I'm not pee. >> The adult [laughter] the adults are kind of like laughing a little bit through it, but then everyone's like covering Max's eyes and trying and and I thought, okay, once we did that, like maybe he [clears throat] would know. Brings it out again. does it like three more times bringing this out and so I'm like whatever and thank God so my aunt is like but my aunt and my cousin are there who are like super strong Christians conservative what thank god it wasn't my my now even though they are my uncle is the most my uncle would have got up and left like it would have he would have been so offended by it my aunt's a little roll the punches she's kind of cool type of deal and so she was like and yeah so she was like okay for you guys >> yeah yeah [laughter] she's going to party out please forgive my Adam. >> So that all went down. Uh >> and they think you hired this guy to do that. >> Oh yeah. [laughter] And I I was like I was like, "Hey, I had no idea about that." The last guy >> last guy to do that. And I was I was disappointed, but I wasn't as upset. I became upset when I realized that we Katrina's like um cuz I was like, "Man, I can't believe he didn't pick up." And I'm I'm giving I'm giving him the bit of a doubt like the language barrier. Maybe he didn't understand that we like that was not the right vibe or whatever. But then I found out that when we hired them, Katrina actually gives them a list who's there and Max is on the list as a seven-year-old. >> So that pissed me off because it was like, "Oh, you showed up. >> You know, you sent somebody." >> I don't care, bro. If you're working and you see a little kid, just don't do that. >> I mean, a huge >> I mean I don't know, Doug, is it culturally okay over there? I mean, is it more appropriate? And >> No, of course not. >> Okay. So, I don't That's why For me, I'm being like more patient like, "Okay, >> I don't know where he's from. Maybe it's a more culturally accepted where he's at to do stuff like that for the kids. Maybe. But then when I thought, well, as a company, if you know that there's a it's a kid, a kid's going to be there, there's like, you shouldn't have done that. You know, you shouldn't have even that. He cuz he could have just done the squirt gun and it would have been totally fine. >> Totally. >> It was like, okay, bring it out. And it escalated like as the as the party went on and got and then he he made like a for Doug and Rachel, he made a a balloon penis and a balloon vagina. >> What kind of a Yeah. >> Yes, [laughter] dude. Yes. What kind of a partner, >> bro? It's the same company that we are. They did none of that. >> You're just eating food. >> Yeah. [laughter] >> None of that. None of that happened when we when we had that company come out for us. They didn't do any of that. You normally they just do the tricks. The volcano fire, flip the egg, you know, some of that. So So that's all I I didn't realize I was going to have to be like, "Hey, don't bring any of the pornography stuff." >> Yeah, dude. [laughter] So >> I don't want to drink suck of a penis. >> Oh, hot dogs and bananas here. Yeah. [laughter] Wow. Like, wow. Yeah. It was crazy. Wow. Yeah. Yeah. Yeah. I was a little I was a little little dis Thank God. Like I said, my aunt was cool, you know, and she uh I mean, at least I think she was [laughter] she's praying for you. >> Yeah. She's like, "Hey, don't throw me any more parties on." [laughter] >> Yeah. Talk about like not reading the room. >> Totally not, dude. Totally. That would have made me son, dude. Too much. >> Element is an electrolyte powder. You can add it to your water. There's no artificial sweeteners, no sugar, and it has the right amount of sodium. So, here's the problem with most electrolyte powders. They don't have enough sodium to make a difference. If you need electrolytes, it's the sodium you need the most. So, this can help prevent things uh like headaches, muscle cramps, fatigue. It can help with getting a better pump in the gym. It could help with uh endeavors in the heat, in the sun. If you eat a diet that is whole foodbased and you work out, you probably could benefit from using electrolytes. If you're on a low carb diet, oftentimes people say going on a low carb diet makes them feel crappy, especially at first. They need to get their body to adjust. That's because their body gets rid of a lot of sodium in a low carb diet. Drinking element can prevent that. Low carb dieting with element, you feel amazing. The stuff tastes great. It's natural. It works. I take it before I work out for better pumps because I absorb more water. And of course, no calories. Go check them out. Go to drinklnt.com/mindpump. And on that link, you'll get a free sample pack of their most popular drink mixed flavors with any purchase. Back to the show. First question is from Nick Durger. What exercises would you recommend to help prevent injury for runners? I've heard you guys talk about tibialis raises to prevent shin splints in the past. Are there any other exercises you would highlight? Best exercise for sure is the not running one. [laughter] >> I'm just kidding. >> I mean, okay, strengthening exercise. >> There's actually some truth there because a lot of uh injuries uh from runners uh it comes from overuse. >> So, not overdoing it uh is very important and not undereating is also very important. Sometimes uh runners get caught up and they eat really little >> and so they can't uh recover. >> That being said, >> yeah, tibialis raises phenomenal for shin splints. um lateral sled drags, forward sled drags, >> rotation in lateral, >> reverse sled drags, like they will really help both. And here's why a sled drag is so good or a sled drive is so good. When I'm pressing a sled, yes, I'm strengthening my glutes, my hamstrings, and my quads, but I'm also strengthening my calves and my foot. So, I'm pressing through my foot. And so, it's going to give me strength that really translates to stability when I run. And I like the sled just across the board. If running is your main thing, >> Mhm. >> the sled should be one of the main things you use for your strength training. Lateral sled drags is great for IT band problems. So people like, oh, you know, my IT band hurts all the time. I got to foam roll it. Like you do use lateral sled drags, you can strengthen that forefoot as well, too. So it's like, yeah, now you can work on your mechanics of not, you know, running with a lot of times people getting caught up and they're running a little more flat foot and so you can really drive and, you know, be in good position with that and add load to it with the sled. So I totally agree with that. That too and then some rotation there like a windmill would be a good supplemental uh exercise. >> I mean to stay on par with our conversation today I think that even better than tibialis raises would be uh tibialis isometrics. >> Sure. >> Is to do something like where you're trying to overcome. So I would get my foot under like a couch or a lip or something like that and try and pick it up and drive as hard as you can >> on that. Uh that would be before I go on a run. uh priming with that every time would be ideal. >> Yeah, cuz you have shin splints, knee pain, uh IT band pain are probably the most common. So, shin splints, tibialis raises or isometrics. Knee pain, pulling a sled is really good. Uh it's where you hold on to a rope or something attached to a sled, kind of squat down, and you extend each knee. Really good for protecting >> I've got a great YouTube video on Mind Pump TV. The sled drags. >> And then the lateral stuff, man. uh that lateral uh strengthening with the sled drag is really good for helping with IT band uh tightness. So, if you find yourself having to always foam roll uh every time you run, uh it's often times it's just it's a it's a lack of stability in that lateral position. >> Next question is from Olga Lee. How do you avoid overeing but also eating enough to gain muscle? >> High protein. Yeah, >> high protein diet [snorts] just >> you actually gain less body fat in a surplus with protein. So, that's number one. And number two is this fear is overstated. Uh, oftentimes people who ask this are so afraid of eating in a surplus that they think they're going to balloon up. Okay? So, if you're in a a in a modest surplus of like 400 calories, 500 calories, I wouldn't be worried about this. >> Where I get worried is when people undereat so much that when then they go on the other direction, it's like they let the they open the floodgates. Well, especially when it's whole foodbased, it's really hard to, first of all, overeat with whole foods because there's natural limiters in there and you you get satiated pretty easily. So, I would say, yeah, if you stick to that, like it's pretty you're you're going to be pretty fine. I I've had so much success with my clients. I still to this day, this is what works for myself. Uh and and it's not it's not easy. There's there's so many times where uh you know, it's 9:00 at night. I've kind of had my meals or whatever like that and I'm I'm hungry again. >> And uh you know what sounds good at 8 or 9:00 at night is a giant thing of popcorn or ice cream or something savory or something. What doesn't sound really great is to go downstairs and reheat my ground beef and rice. But what works is going to do that. And and and if I just if I just eat that way with a high protein whole food meal, >> uh I don't overeat. I and and I and I hit my protein intake and I give the my body what it needs because it's obviously it's saying I want more and it's probably because I trained really hard before that or I was extra active that day and if I just discipline myself to eat the whole foods and eat a big high protein meal the you land perfect >> not to mention this is sometimes happens too Adam where you're like I'm hungry it's 9:00 at night all right I'm going to go eat a whole food meal you're like I don't feel like it I wasn't really hungry I just had a craving right >> you know often times is the case Yeah. Yeah. >> Next question is from Sylvia Gassa. If a man wants to develop strength but doesn't want to develop big muscles, is one gram of protein necessary? >> Uh so one gram of protein per pound of target body weight isn't necessary for any of it. It's just better. So you'll gain more strength by doing that and you'll build more muscle uh by doing that. But it contributes uh very well uh to both. But I will say this because there are people who want to get stronger and not get bigger. Um especially um athletes that are in like weight classes. So I get this like you're a wrestler or you do judo or jiu-jitsu or whatever and you're like I want to get really strong but I want to stay in my weight class. Like what do I do? Um bodyweight exercises are really good for this. They're really really good for this. Why? Not because they don't build as much muscle, but rather because what they do uh is uh if I gain weight while I'm performing a bodyweight exercise, my performance doesn't necessarily improve. In other words, if I'm doing pull-ups, the bo I'm pulling my body weight up. If I'm doing a pull down, I'm using the weight stack. So, body weight exercises can kind of help keep that in check and give you that strength that tends to translate. And the other thing is just to practice lifts and have really good neuromuscular uh connection to lifts uh because a lot of your strength comes from that. >> You could toggle back and forth between a building cut too. So what you could do is uh like and I would run more of a cut than I would run a bulk. And so I'd have two weeks where uh I am trying to get big muscles and eat like that and train like that and then I go back to a three-we cut and then I toggle back to two weeks where I'm eating a surplus and I'm trying to get big muscle. And if you do that, you're not going to get you're not going to get huge. I mean, that's not enough of a surplus consistently long enough that you're going to grow a lot. It'll keep you lean. Uh it'll get you stronger. Like I mean, it's it's tough to get really strong and not feed the body uh what it needs to grow and build. It's just it's just really tough uh tough to do that. If like you're saying, this is a question coming from like a you know, an athlete that that just can't and doesn't want to do that, then I think body weight uh is a great strategy. But if this is somebody who's concerned they're going to get too big and too bulky and they don't want to be that way, you just toggle back and forth between a bulk and a cut. >> Limit your calories more than anything, right? >> Yep. >> Next question is from Holly Bear 3. I have knee arthritis in my left leg and plantar fasciitis in my right foot. Should I train completely unilaterally, both upper and lower body to correct movement patterns, or can I get away with just doing lower body exercises unilaterally and train upper body like I usually would? >> You can you can get away with it, but here's what we notice. Uh when you have unilateral issues uh in the lower body, it tends to also >> run with the connection. >> Yeah. So you might not have pain in the upper body, but there's probably >> some stuff going on there uh as well. >> Well, you think about just just visualize this for a second. >> If you have uh what planter fasciitis, she said in her right foot, is that what she said? >> Yeah. And then knee arthritis, >> right? So you you have that going from the So and you're doing a standing overhead press, the d the driving forces into the ground on your right side compared to your left side is going to be different. That's going to pingpong its way all the way up the connect chain in your body. And that will absolutely change the way that bar moves above your head. Whether you can see it visually or not, it will change the way that does that. And so, uh, tremendous value in running like a program like symmetry where you do full unilateral work on upper and lower. Um, I I don't I don't think that you you I mean, we recommend that to anybody anyways, regardless if you had these you for someone like this, it would be something that I would force them to do as a client. uh we recommend to everybody regardless of of plantar fasciitis or arthritis in their knee that you should run a round of symmetry every single year and it will benefit you. So I mean why not >> 100%. Look if you like the show come find us on Instagram. It's Mindput Media. We'll see you there. [music]