2973: Full Body vs Split, Low Reps vs High Reps and Every Other Fitness Debate Settled

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history, approaching over half a billion downloads. This is MindPump. In today's episode, we picked questions that listeners posted on Instagram, MindPump Media, and we answered them, but this was after the intro. Today's intro was 54 minutes long. We talked about things like what's better, doing cardio before or after you lift, slow reps or fast reps, low reps versus high reps. We also talked about diet, talked about culture. We talked about our families. It's always fun. Look, again, if you want to post a question that we can pick, go to Instagram, post it on at MindPump Media. Now, this episode is brought to you by some sponsors. The first one is Paleo Valley. Today, I talked about their pumpkin spice. Bone broth protein. 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Go to ketone.com slash MindPump. That link will get you 30% off your subscription. Also, we have a buy one, get one free happening with MAPS programs right now. Buy any MAPS 15 program, get any one of these other MAPS programs for free. There's seven to pick from. MAPS 15 minutes, symmetry, strong power lift performance, muscle mommy, and 40 plus. Buy one, get one free right now. Go to maps15bogo.com. Here comes the show. 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 mindpumpstore.com. I'm talking right now. Hit pause, head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Cardio. Should you do it before or after you lift? What's better for fat loss? We're going to do a lot of this or that in this episode. Let's get to it. Order of priority. After. Yeah. Yeah. What? All right. Cool. Next question. It's real simple. Oh, is I not supposed to do that? No. All right. So they've actually done studies on this, the best time to do cardio. If you're going to do it in the same workout, you do your strength training. So I've actually done this and here's what they find. The things you do in the beginning of the workout are going to get more of the adaptation signals than the things that you do at the end of the workout. In other words, if the adaptation signal you're looking for is endurance, then do your cardio in the beginning. If your adaptation signal that you're chasing or first. Okay. I know the question was for fat loss. So let's go to fat loss now. All right. Which one of those is more conducive to fat loss, strength training or building strength? Because the name of the game with fat loss is fat loss, not muscle loss. And so we want to prioritize the signal for keeping muscle whenever we're in a fat loss phase. Because fat loss comes from a diet, comes from being in a calorie deficit to put it plainly. The only scenario that I can think of where I would have a client do it first is if we were chasing like improving race times. That's right. Yeah, endurance. Even if you want a general endurance, I still would put it afterwards. If you want a general endurance, I still would put it afterwards. Because you're still going to get endurance from that. That's true. Good point. And still get value from it. And there's still so much more value in prioritizing muscle first. Now, if you were like, I need to improve my mile time or my, you know, uh, you know, half marathon. You really want to see. Yeah, we need to. Yeah. We know that. And we're willing to sacrifice five pounds of muscle in pursuit of that mile time or that marathon time that absolutely is prioritized first. But that's the only scenario. Anybody else, longevity, uh, even general endurance and stamina. Well, let's stay there for a second. Cause, uh, I did say endurance, but it's, it's a, it's a very general category, everybody. Cause endurance actually can be broken up into quite a few things. Like you have strength endurance. Uh, you have resilience, uh, or work capacity. Then you have the kind of endurance that people think of when they think of endurance, the ability to keep going in a run or something like that. You also have endurance with high bouts of intensity followed by lower bouts of intensity, something like a soccer player would experience on the field. Uh, so overall endurance, you still get from strength training and you're going to get it when you do the cardio at the end. That's not a bad point, Adam. I mean, you're still getting the, just like you're still going to get the strength if you do it. Uh, to be fair, what we're doing here by saying what's better before, after is somewhat splitting here. I mean, strength endurance is definitely one of those things I would highlight with that, uh, in terms of like the, the long-term endurance, like that, that deserves its own specific priority. I mean, for the entire workout, I wouldn't like convolute that necessarily. Very well said. The best way to do this, if you want endurance and strength is to have a day with strength and then a day of endurance and not combine it in the same day. That's the best way. Yep. All right. Who's next? Uh, small meals throughout the day or fewer, but larger meals during the day. Small meals. So, all right, let's, let's explain why, why do you, why do you say small meals? Uh, easier on digestion, uh, I easier to hit protein, uh, intake. Uh, I also think it keeps, um, uh, cravings at bay easier. So, I mean, those three are strong periods of waiting. Yeah. So I mean, yeah. So like, I mean those, so behavioral speaking, digestion speaking, and then, I mean, I guess hitting protein would fall under behavioral also. Right. So, so those three are enough for me to make the case for smaller, more for it. Now it's fall, it's drawback is less convenient. Yeah. Right. Like the fact that I have to prepare five meals, you know, for the day and, you know, have access to be able to break to eat that not everybody has a job like that. So I, I understand the pushback of, well, that's ridiculous. I can't get to a microwave or get to a food every two to three hours because of the job I do understandable. And so then that person has to figure out how to do the larger meals. But if you can, and it's feasible to eat smaller meals more frequently today, I'm a hundred percent pro on that. And I think it's superior. It's helpful. Yeah. Especially if you're going for a surplus and that's like your goal, it's like to really like eat that much protein in one sitting is it's a chore. It's, it's really tough. I wouldn't make the case even in a diet loss. Yeah. I'm going to diet right now. And so the case that I make for that, this is Sal and I had this conversation actually, when you were sick is, and I, because it's top of mind right now for me, cause I'm, I am in a, I'm in this cut right now. And I was telling him, I'm like, you know, I said, there was something that I want to talk about on the podcast that I think that, you know, I think frequent small meals have gotten a bad rap because we, we shit all over it because it's the whole stoking the fire thing. And it's all the same, but there's some other values there. And one of the things that I noticed when I would go, if I would same calories, right? Everything's controlled, go four or five hours and have bigger meals. The desire for stepping outside of my diet. And cause I'm crazy. I'm already in five hours without food. You're hungry. And I'm already in a deficit. So you're already in a calorie deficit anyway. You're hungry anyways. Now I'm stretching that out longer. And so the cravings are harder and stronger and more ravenous, which is if I like give myself something every two hours, at least something, so now I'm going back to when I was training clients and why sometimes this was not a good option. So here's, there's one or two directions that tends to happen. Well, convenience, you said that already for sure. Like, you know, having to stop and eat every three hours, uh, can be, it can be a bit of a chore. So sometimes that doesn't fit someone's lifestyle with work and all that stuff. So I totally get that, but here's the other part. And this is just in practice. Here's what I noticed when I would encourage small meals, which I did a lot earlier in my career. Cause early on in my career, I believed that eating the same calories, same macros, small meals, burn more body fat. That's not true. It's actually all the same. So you have three big meals. You have six small meals. If the calories are the same, protein is the same, fast, the same carb, everything's the same. There is no additional fat loss benefit. So we know that, but there's some behavioral potential benefits, but here's what I noticed. People either go one or two directions. I convince them you got to eat five meals a day. So they meal prep a lot. That's good. If it encourages you to eat a lot, that's good. If it encourages you to meal prep, I'll tell you something right now. If you're trying to eat healthy, meal prepping is the hack period. End of story. Here's the other direction. Sometimes people get, I'd be really good at convincing people eat small meals instead of meal prepping. They would meal prep one meal and then they'd have a bunch of bars. So they'd be like, Oh, Sal said eat every three hours. So I'll have, I'll have a bar for breakfast. I'll have a shake for lunch. I'll have a bar again. And then dinner I'll have. And it's like, that's not the way to do it. And so if that's, they're kind of snacking in between anyway. And then also snacking in between. And it's a bunch of processed, yes, yeah, whatever, food protein bar stuff but it's not real food yeah um and it just i don't it didn't work very well so if that's you if you're like yeah i'm gonna do small meals because they said it was a good idea but you're not gonna meal prep those meals and you're gonna go with a bunch of bars you know if more than one of your meals is a shake or a bar you're doing it well that act of like in that discipline of doing that ahead of time it definitely like translates a lot to everything else discipline i mean i i've all i always had clients that like you said that if they prep and they did those things we had success with that that doesn't mean that i didn't have clients that didn't do that that also had success too like to justin's point of convenience which is why that was the what i said i mean that's the bigger one that's a bigger one yeah like i like there's absolutely clients that i had that they're like i'm i'm driving a tractor for eight hours straight out of my car i'm in meetings yeah exactly so i so get it so we have to make do but i also like i challenge that the people that you know just default to that right away i can't and say things like i can't do it and like they haven't really tried to make an effort for it but then also really struggle with cravings because if you really struggle with cravings and you extend these eating windows really long it i it's hard for me i got i got lots of discipline when it comes to diet nutrition i've proven that and i and that's why i wanted to bring it up because i recognize myself man when i'm in a calorie deficit i'm kind of hungry all day long and then and then when you tell me to go four or five hours boy weird shit car man mcdonald's starts having mcdonald's 20 years justin looks like a cheeseburger yeah like you start i get that a lot you start fantasizing about food and it makes it it makes it that much more difficult to go oh man in four more hours i'm gonna heat up that tupperware chicken i got you know i'm saying like no you know it sounds good right now oh my god a lavic burrito it's so good right you know i'm saying like you have to say that you start thinking about that stuff and so whereas if i'm like i give myself i have that feeling and i give myself something like it satisfies that craving and i and i'm okay well yeah i do notice that because like the three meal schedule like a lot of my clients would sneak in a bar sneak in a shake and that would be yeah i mean you yeah i would always kind of notice that subtly would like make it swing because they were having these craving they thought that that was like a that's a health option yeah you know when in fact that's just more calories and then you know a lot of times i just add sugar in there as well too with those bars 100 all right low rep versus high rep uh both but different but they're both different so low rep versus high rep both but different but they're both different so low rep versus high rep training here's the thing about strength training the kind of strength that you build in strength training tends to be relatively specific to the way that you train in other words if you train low reps you get really good at and strong and low reps you train high reps you're gonna perform the other typically yeah you get stronger in the high reps they also both feel very different on the body both of them build muscle we know this uh high reps tend to create more fatigue in the body and tend to cause a little bit more damage when the reps get more and more and more and more and more damage when the reps get really high it's just more volume uh low reps uh tend to feel a little easier in a cut i know that sounds crazy yeah because you expect to not be stronger in a cut but i tend to preserve strength better when i keep my reps low high reps while also in a deficit can kind of burn me out but this is really uh both they both work great and why don't you do the one you're not doing now that's it that's just i mean i'm always going to push that direction is the novelty one is that they both are so valuable and the one that's most valuable is the one that's the one that's most valuable is the one that you do the least yep and so you know you've got to incorporate that 100 uh next next is fast reps versus slow reps so slow controlled faster and explosive they're both very valuable uh one of them slow reps is much safer which is much lower low risk much lower risk of injury now are we are we keeping this in the con to all these in the context of what is better for fat loss no just what we're just going to go versus okay because you set the table like it was like all these were going to be no that was for the car that was for oh okay okay so like you just i mean it's so hard when you talk about rep ranges and tempo and these are questions people always ask yeah should i do my rest faster or slower should i do low reps or higher sometimes yeah i mean there's a lot of value in fast reps dude people don't even consider that because too it's also like you know like your muscles have a different response so the fast twitch response is completely different process and it's something you need to train so you you your body actually responds uh appropriately to it agreed i'll say it a little differently first two years focus on the slow reps yeah after that incorporating fast reps extremely valuable you need the control that's right like so that the only time i have a problem with fast reps uh and and would push back is that we we have a tendency especially people that want to burn calories is to like to move quick now like that's their thought process i want to move fast and do a lot of reps and sweat and that's like and so a lot of people work out with kind of fast uncontrolled reps and so i spent a lot of my time when i was coaching and training trainer or training clients with really focused on slowing the tempo down so i would push that i would also argue and this is my own preference is that you know you don't do a lot of reps fast you do less reps oh yeah fast each one's super intentional you know you're not getting fatigued you're trying don't get fatigued with fast reps but people do that all the time they'll do like you know 15 oh no totally they do them wrong yeah yeah so when i was because i trained people everyday people for a while had you asked me this question in the first five years of my training i would have pushed slow reps all day long because they build muscle fast reps build muscle too but they both build the same on a muscle so why don't i pick the slow rep one that's safer but here's the deal fast reps are more athletic and functional that's just a fact like uh here's the deal the most athletic strength training athlete in the world is an olympic lifter olympic lifters can do back flips and can go and be move quickly and fast they could wrestle they could whatever they don't get hurt because they move fast they lift weights quickly not true for power lifters and bodybuilders and that's because they practice things very quickly much higher skill uh level so you have to practice them like they're a high level uh skill um and then the risk injury the risk of injury is much higher but if you avoid these completely you guys down a lot too here's what happens this happened to me i avoid fast reps uh like crazy and then i go sprint and i pull a because my body just can't move quick uh because i never trained this way so all right last one is full body versus split uh what do you guys think full body for most people it is i mean 80 80 percent of people i was just gonna say are going to better results have far better results better response i mean and it's uh there's a lot there's i think there's several factors i think one of the biggest factor is uh and the reason why it's 80 and what the difference between the 80 and 20 is the 20 percent of people are consistent and successful have a lot of flexibility on their their programming and their split because they're so consistent 80 of the population are consistent and inconsistent right there they have periods of time don't miss a few workouts a month that's right the periods of time when they're really consistent or great weeks and then they have other weeks that are not so that is a majority of people including myself okay so that's i would include a percentage of even quote-unquote fitness fanatics okay that's a majority of people who are consistent that's why it's such a large percentage and those people that have those moments you're far better off having a program that has got you hitting full body so as when you miss a day or even two you haven't missed the whole body you haven't missed the whole body and what we what the studies say in regards to keeping the muscle that you've built you only need one seventh the volume to keep what you've built you at least don't regress you're kind of always progressing you're always maintaining or progressing whereas if you spend a lot of time on your body you're not going to split the body up and you have these inconsistent days and you have you you tend to miss body parts uh when you come back or you just neglect them completely which is what happens to a lot of people they're like i don't like to do that i'll i'll do that next time or oops i missed that and then you know then you also create imbalances and all the other things so i think for most people uh a full body routine is is superior yeah now i'll add to that adam uh all things being equal in the real world for most people even if you are consistent even if you don't miss a workout full body just tends to work better now what i mean by all things being equal is you know let's say you do two chest workouts a week or one chest workout a week and it all comes out to let's say 15 sets okay 15 sets in one workout it looks very different than five sets and three workouts you're more fresh you're stronger you tend to lift heavier yeah you feel better more frequent stimulation i'm experiencing this myself i haven't done a consistent three-day-a-week full body routine in a while i started going more to splits upper lower you know still hitting body parts twice a week and you know that type of deal went to a full body three-day-a-week routine and i'm in a deficit dude i'm in a big deficit you guys like my calories are way low yeah that's on that's just a side note and i'm doing that because i'm trying to like not snore at night anymore and trying to reduce my you know change my addiction to trying to be big all the time or whatever and i'm just i shouldn't be this strong i should not be this strong right now with as little as it's more appropriate it's because i'm doing one yeah and you can recover i feel like dude it's so much better i'm like i shouldn't i'm as strong as i am when i'm eating at a really high calorie and i know it's this routine 100 well so one of the things to add on to the to the your argument for even the advanced lifter because i'll continue to back you up on that argument and what i found become i was an advanced lifter who ran splits for most of my life and then adopted a full body later on and one of the things i experienced also with that was that i was like i'm not going to be like that is when you have to do a full body uh three days a week it's harder to make the mistake and overtrain a body part because you've got to come back in a day or two and do it again. Yeah, and also not just throw a bunch of random sets and just be there for two hours. It's easy to overdo it on the split. So you tend to trim the fat. Totally. A lot of the exercises that are worthless and don't give you the biggest bang for buck, and then you end up even starting to even reduce the amount that you do of that so you don't overdo it so you can do it again on Wednesday. So Monday, I train squats, and I'm coming back maybe on Wednesday and doing deadlifts or something. I was like, I can't fry my legs so much on Monday that I don't even want to hinge on Wednesday. So you tend to actually really, for an advanced lifter, really starts to hone your intensity application in. Self-regulate. And that's what it did for me. And I was like, oh, and I needed that because I came from the camp of just destroy everything, then rest for a week and hit it again. You know what I'm saying? And I got way better success by increasing frequency, reducing intensity, and that was way better for my body. Totally. All right, change of direction. Have you guys tried? I don't know what the scientists at Paleo Valley are doing. They're not doing a lot because I look at the ingredients. It's very minimal, but their pumpkin spice bone broth protein is crazy. I haven't had it yet. Bro, it's crazy. It's an appropriate seasonal flavor. Well, every flavor they have, the chocolate was the first one I used. And you think bone broth. I don't know. In my head, initially, when I hear bone broth, I feel like it's going to taste like bone broth. Yeah. Tastes nothing like bone broth. It tastes like chocolate donuts. And then I'm like, whoa. And then I had vanilla. Whoa. Then they came out with their seasonal pumpkin spice. It's on par with those? Bro, it's so good, dude. It's so good. I mean, it already sounds like perfect for a latte, you know, to kind of mix it in. Oh, I had it with almond milk. It was ridiculous. Did you drink it in your Britney Spears Uggs? Yeah. It was ridiculous. I bought him a scarf. I know he's got a pair of those at home. I don't wear Uggs. I know you've got a pair of those. Why would I wear Uggs, dude? Because you don't care. That's why. Okay, hold on a second. And they're probably really comfortable. Of everyone in this room right now, the person most likely to own Uggs is you. That's a fact. You think so? Yeah, I think so. Hold on a second. Do you have a pair of Uggs? I do not have a pair of Uggs. No, I swear. I have a pair of Crocs, though. So do I. Yeah, yeah. Embarrassingly, yeah. I wear Crocs. I steal my son's Crocs. I didn't know you had a pair. You know why I wear them? Because we don't wear shoes in the house. They're by the door. I wear them to go outside. They're in my. Isn't that the fuzzy liner on the inside? I have one with the fuzzy liner, and then I have one without the fuzzy liner. And I'm going to tell you right now, fuzzy liner all the way. I heard. I'm a fuzzy liner. I'm not there yet. Katrina hates them. Yeah, I put them on when I don't want to have sex. She hates them. That's how you. She gets so. Oh, man. It's the five-finger shoe. And I use them to go out and take out the trash. I actually enjoy walking around them in the house. So I wear them like slippers, too. So they're like slippers for my house. And the only time they go out is to take out the trash. But there has been an occasion where I have to make a quick run somewhere like that. I don't give a shit. I'm like, I just got to go grab something. I love the history. She freaks out, dude. She freaks out. I love the history of Crocs because the first time people really saw them, idiocracy. And there was a joke. It was a joke. Literally, they searched the internet. Was it that movie? Yeah. They searched the internet for like the most. The most ridiculous shoe they could find that they could throw in there is like the futuristic type shoe that was ugly. I didn't know it made the movie. Yeah. That's what made it popular. So idiocracy. Have you seen that movie? A long time ago. Okay. But that's not what made them popular. That is what first introduced them. I was going to say, nobody wore them after that. Well, no. Yeah, because it was a joke. No, but people knew what they were after. See, look. See? They must have done it ironically after that. What year is that, Doug? 90. No, no. What is it? That's probably 90s. It's early 2000s at least. I mean, we're living in idiocracy right now. Yeah, you got to go to. You got to go to. It's pretty accurate. It's 2006. Okay. Can you. Let's look at the trend. I'm so curious of like how much longer. Yeah, look at croc sales from 2000 to 2026. Let's do that. So by the way, if you haven't seen that movie, Idiocracy is this movie where this guy accidentally goes in a cryo, wakes up way later, and what happens is dumb people keep having kids and smart people don't. So the whole world is dumb. Smart people stopped like, yeah, having kids. And the president's a pro wrestler and everybody drinks energy drinks instead of water. With electrolytes. It's eerily inaccurate. Wow. Very accurate. So it was founded in 2002 and they experienced a massive mid-2000s boom, a decade of stagnation following a 2008 financial crisis. Weird. Yeah. Yeah, dude. Weird. Oh, let's scroll down. Let's see the annual history. I want to see if Idiocracy bumped their sales. Yeah, I don't think so. No, go way down. Look at that. It brought awareness for sure. Wow. Yeah, no, they were at 300-something million. No. In 2006. So Idiocracy came out when? 2006. 2006, yeah. So, well, they went from 300 million to 847 million. Damn, they were selling that much back then? Dude. That's wild. I got to think Crocs have a huge margin because I feel like it's just a mold. Of course they do. It's just a mold, right? It's a mold of wood. Cheap plastic. Rubber plastic. Yeah, yeah. But look at Goldway. I mean, you're talking about that brand. You know they were bought by, who bought them? Is it not? Is it not Nike? Did Nike buy? Who bought them? I don't know. Yeah, they were bought out. Bro, they sell billions of dollars? Billions. Oh, my God. They're a $4 billion company. Yes. What? Holy cow. But they were bought out by somebody. You know who wears Crocs a lot? Gen Z dudes in the gym. Oh, man. What are you guys doing? Headquarter of Broomfield, Colorado. Stop doing that. There are little pins in there. Oh, hey, no. Crocs bought Hey Dude. What's Hey Dude? You haven't seen Hey Dude? No. Those are comfortable, too. I have a pair of those. All I remember is that show on Nickelodeon. Yeah. Oh, so they bought Hey Dude. Okay, I had it back. I got a study for you guys that's hilarious. It's like double dare. You want to hear one of the funniest studies I've ever read in my entire life that kind of went viral on X? I'm going to pull it up right now. Okay. Okay, so here's what this study found. I'll read to you kind of like the hypothesis or whatever. So, women tend to recommend that other women cut their hair more when they perceive them as equal. Equally attractive to themselves. You know what you should do? You would look great with short hair. Dude. Dude. That's so insidious. That is, bro. So, like, they go to their friends, and if it's like your pretty friend, you're like, dude, you would look good in it. How are you going to trust your friend, dude? Bro, that's best. Come on, man. Isn't that hilarious? That is a funny study. Yeah, the hypothesis. You look great in bangs. So, the hypothesis of the study was that they recommend it more to those of a similar level of attractiveness because that's where the net benefit comes from. It could be greatest. It's so funny you brought up bangs. Katrina was working out yesterday in the gym. This is like the second time. It's so hot right now. This is the second time that's happened to her. What? Where they're talking about her, and she said she got a call, came in. And so, the call came in. On her earbuds. On her earbuds. And so, it shut her music off right in the middle when these girls were talking about her bangs. And our gym's so small, it's not like there's literally her in there. So, they were talking about her? Wow. Yeah, yeah. She's like a master eavesdropper. Yeah. Yeah. Yeah. Well, the lady luckily was like making a comment about like, you know, oh, I really like her bangs or this and that, like making a comment like that. She was being trained by a hairdresser, and then the hairdresser talks shit like, oh, yeah, everybody says that. And then they get them, and then they're a pain in the ass, and then she starts talking shit about having bangs or whatever like that to her. But she's like, I'm like, they're talking about you right next to you like that? She's like, well, they were, I mean, an ear shot away, but I have my earbuds in, so they think. And she goes, I wouldn't have heard them had I not got a call. Only because I got a call. It shut the music off. It shut the music off, and they literally heard the girl talk about her bangs. I heard somebody talking about me in the gym, and I think that they, I know that they were trying to say it in a disparaging way, but I took it as a total compliment. So I'm like lifting, and I walk by these dudes, and they're working out, and then one of them. Some scary gorilla over there. Yeah, dude. Yeah. That's right. The white guy's like, he's like, damn, that dude's hella jacked. I heard it, and I was like, oh, cool. And his buddy's like, he's on hella gear. And I'm like, you just added to my compliment, bro. Thanks, dude. Thanks. I'm trying to look like that. I look like I'm on a gear right now. That's not a. Dude, I had the funniest thing happen. Like, so you guys know on Instagram, you can like bookmark all these like posts and stuff. So it gets a file. There's a file. They have like two different files. I have one like fitness related, whatever. And I just, over the last few years, I just like tag, and I'm like, I could go back and look at them and whatnot. Somehow, like the last time I did that, like I look, and this guy responds like, oh, I get it. He's like, oh, oh, my God. You know, apparently I had accidentally tagged him years ago. And every time I do like a bookmarked post, he gets it. And so he's in this like file with me. And he's like, I'm just sharing constantly to myself, I thought. But he's literally getting every single post I've ever done. And I go back and I look, and he's been commenting for years. Like, hey, bro. Like, what is this? How is that possible? I have no idea. Like, I have no idea. I must have just, because he follows me. I don't know. I must have just like, like tagged him by accident. Oh, that's funny. But it was so funny. He's like, again? Leave me alone. Like, I'm just burying him with all of my like, you know, like different posts that I'm liking. There's this one guy. I'm not going to say his name. Oh, he's dying, dude. Because I'm not going to give him any fame. Okay. But there's this one piece of crap that loves to comment under our YouTube. And he just says the worst things about me. He's the one that gives me. About you. Is it the eggs guy? Stop. Is it that guy? Don't say his name, dude. Is that him? Yeah. Okay. Why does he? I haven't seen him in a long. I haven't been on there in a long. Is he still going? He's just there, dude. He's always. Yeah. Yeah. He follows us. Incessantly just wants to talk trash. I think he wants attention. He has a shrine, dude. With like pictures of him. Well, 100%, that's like, if you make the time to follow all the content, yours, mine. And hate. Just keep hating. He's probably the leader of the Reddit group, too, you know, at this point. I mean, that's the biggest fan. I mean, he probably consumes more content than somebody else who would consider us. He hate watches. Yeah. My favorite of the DMs. That's the thing. My favorite of the DMs are like, unfollow. Thanks for the DM. Wow, dude. Good. I always say something back. I'm such a prick. You really? Good. I was waiting for you to unfollow. No, you weren't. Don't give no information. I always give some sort of shit back. I cry. Finally. I can't believe you lasted this long. Don't go. Yeah. Are you guys seeing all the longevity data and positive data on Cialis and related drugs? I've heard about that. Yeah. Yeah. Like, let me know. So it's associated. I'll pull it up right now. So it's associated with like a 40-something percent. I add it in the routine for at least once a week. Increase? Once a week? At least once a week. So a study of nearly 30,000 men found that those prescribed Cialis had a 44% lower mortality. Okay. Now, here's a deal. Okay. Here's where it's hard to- Boners extend life. Can you tease out the guys that are having great sex in their 80s are living longer? Yeah. So here's- There's actually got to be something there, too. There has to be something there. Okay. So there's a few different directions because they haven't done a controlled trial to see if this is the thing that's like- Does this cause longevity in people who have blood pressure issues only? Oh, right. Or does it cause- Does it improve longevity in people who are healthy? Because erectile dysfunction is definitely a side effect of cardiovascular issues. So if you have high blood pressure, you have diabetes- Well, how does one of those flags, it's like something's wrong, you know, your health is a bit off. Well, how do you also tease out the obvious thing that the thing was designed for? The thing? Yeah. I mean, you know where I'm- Going at it, though, here is just like- What do I do with this? I mean, we know that you're having more sex in life. And that's got to be better for you. You're going to be happier. If you're happier, you're more positive. Better relationship. You're more positive. You have better relationships. You're going to be healthier. You're right. Yeah. I mean, there's got to be something- So that's what I mean. You got to control for all that. Now, there are clear mechanisms that, however, would point to potential benefits. Right. Improved blood flow, oxygen. Yeah. Endothelial health, cardiovascular health. Yeah. I mean, that makes sense, right? Yeah. I mean, remember, it was originally- It was originally researched as a blood pressure medication. They originally were like, this is going to help lower blood pressure. We're going to sell it as a blood pressure medication. It reduced blood pressure a little bit, but then everybody kept coming back and saying they were getting boners, which was- That's way better than the baby aspirin thing. Bro, they saw dollar signs. They were like, ah, blood pressure medication market's worth this much. We're getting boners. Yeah, that's an easy sell for dudes. They saw money. But no, people now are talking about it. Is that why they've become- It used to be like a- It used to be like a really hard thing to get in a prescription. Super easy to get now. Yeah, now it's really- Because of the safety profile. It's got a really, really good safety profile. Yeah. There's no real adverse effects. There are if you take blood pressure medications or certain things, you can get a really dangerous drop in blood pressure. Okay. But you would know that, right? If you get it prescribed, they're going to ask you if you take certain things and don't take it with those things. Yeah. But no, it's very safe. There's also some potential, and I know I'm selling the hell out of this, but potential muscle building. There's some potential muscle building effects. You guys know that? They show improved- Well, that was old school bodybuilder stuff. Well, they took it for the pump. Was this held with hypertrophy? Yeah. Yeah. No, there's some mechanisms that show that it may actually help with building muscle. Interesting. Well, if it increases blood flow, increases oxygen, increased nutrients to the muscles, it makes sense that shuttling that more efficiently throughout the body would improve. Even more than that. Even more than that. There's some mechanism. Yeah. So it has effects on protein synthesis itself through some other- Interesting. Pathways. Interesting. So, yeah, dude. It's like kind of this all-around potential. Everybody, calm down. Potential longevity. Every once in a while, the pharmaceutical industry hits it out of the ballpark. Not very often, but every once in a while, they do something and you see all these other interesting benefits. Oh, wow. So really low-dose Cialis daily may just be something in the next 10 to 15 years that they just start prescribing as a- In your multivitamin? Yeah. You know, yeah, right. That's going to be funny. Mom, can I, Dad, can I take a whole thing? You know, speaking of positive effects, did you see the, I sent you a clip from Lewis Howes yesterday? I don't watch it. I don't watch it. I haven't seen it. I haven't seen it. It's the worst. I haven't seen it. I send stuff to you. I send you stuff so we can talk about it. That's why I sent it to you. Oh, okay. I don't know the guest who was on there, but it was an interesting conversation. They were talking about, the guy is saying, what is, and he's quoting research on this, so that's why I thought you would appreciate this. And he's like, what is- What is more important, more positive thoughts or less negative thoughts? What has a greater outcome in life? Oh, good question. I'm going to guess more positive thoughts. Yeah, like out-competing the negative? I'm just going to, I'm going to, because- But negative is so powerful. You're right. I think every negative thought, I know there's some relationships that every negative comment is, like you have to have like five positives equal one negative. So, I mean, I don't know, bro. I'm stumped. Yeah. So, he's not even close. He's not even close. He has less negative thoughts. Okay. Probably because of the power of- And he's saying, not saying that having positive thoughts isn't a good thing. Keep it up. It has its own benefits and is really good to reframing and being positive. But he's like, the benefits of ridding negative thoughts and getting rid, like just- In his tracks. Just at all costs, get rid of them. Yeah. Stop looking at- You don't have to filter it out. Even like, and I mean, I think again, that's the art of when something super negative happens, that you can't control is, you know, how quickly can you reframe that into a positive- So, your default, you can kind of train to not have that as you- Yeah. Well, so, here's why this gets a little hard. And actually, you're kind of pointing to it, Adam. Telling someone to not do something is very ineffective. Like, you can't- Don't hit the golf ball in the water. Yeah, yeah. You can't not do something. Like, don't think of a zebra. You're instantly thinking of a zebra. But you kind of pointed to it, which is like reframe or- And so, I did this a while ago. I did it again, relatively. Recently, it's the most crazy thing I've ever experienced. And I did it from a spiritual standpoint because of my faith. But I found all these wide-ranging benefits. And so, for me, what it looked like was I found at night, when I would do my prayer in the morning, at night, and at dinner, my night prayer started to sound very repetitive. Like, thank you for my family. Thank you for my business. Thank you for my friends. And there's like all this stuff during the day that I miss just because you miss it, right? And so, I set an alarm on my phone. It was a silent alarm. It would go off every two. It would go off every two or three hours. And when it would go off, I'd notice it. And then I'd think of the last couple hours for what I was grateful for. And then I would just pray. Thank you for- And it was like stuff like this. Like, hey, thank you for that joke that Justin told me. Oh, thank you for that conversation I had with Adam. Thank you for that walk that we had or whatever, right? Yeah. And what it did is it trained my brain to notice more positive things. I just started to get like this. It's almost like I changed the lens that I was looking at things through. Yeah, smart. And I just started noticing more positive things. So, I think that that might be a good strategy. Even if you're not spiritual, just noticing the positive things, training your brain. Because those neural pathways have to be created and developed. And our neural pathways are geared automatically towards negative. That's a survival mechanism. Something scary happens. Something bad happens. Your brain remembers it automatically. Positive things, little positive things, you forget them. Because if you remember them or not, you're not going to die. But scary stuff, that could potentially kill me. But you can change. You can change how your brain wires itself by noticing all these good things. I swear, after three days, I noticed. I think that's such a powerful exercise. I'll give another one and also connect it to my faith with the way I've tried it. Because I think that you train the brain to already obviously have more positive things, see the good in a lot of stuff. But I'll give you an example of like how about something that happens to you that's absolutely negative, out of your control, and there's like nothing positive about it. How do you even take that situation? And I'll give you an example. That was one of the bigger ones was getting my car smashed into and totaled in front of the thing. It's like in that moment, you have this instant want to be angry, enraged. It was out of my control. And so my default in what I've tried to practice, and I'm not perfect, but I've gotten better and better as I've gotten older with this, is right away like, okay, God, what are you trying to teach me? What's my lesson? What am I? What am I supposed to do? You're automatically looking for the positive. That's right. And it's so hard because it's like, what did I do to deserve this? What could possibly be good about this? And so it's like, what is the lesson here? There's something here that I'm to learn. Or how can this be redeemed? Right. Oh, yeah. What is in this for me? And so, and I tell you, in a situation like that, like I'm fishing, because I'm like, I have no idea. And just literally meditating on that and trying to get to the bottom of that and find that. And I tell you, the way that all unfolded for me, it was like literally over a month and a half, two months. But the final outcome 60 plus days later ended up being really actually positive. And I would have never been able to do that in the past. In the past, it would have been anger and frustrated at the other person. And why me? And all this stuff. Just so that people know, Adam loves cars. You guys all know that. Loves cars. And he had a car that was custom made for him. It was very unique. It was a really nice car won't go into the details, but it was just really nice nice car parked in the front here he's about to leave yeah and some dude just met some guy i don't know if he was drunk what the deal was he just and totals it it's the most random thing yeah crushed it of all of us to get our car smashed yeah adam's the worst one and i walked out with right away again that like having that attitude like from the jump like because i knew i had to get in front of it and then what made it more challenging was as things unfolded it like got worse it was like oh and he was he had no license oh of course he has no insurance yeah i know it's just gonna say oh so this is all gonna be on me and oh i'm gonna still have to pay for i don't know and so just and it was like and and like if i felt like i was getting tested at every place of still remaining uh positive and so it was like well you know what my wife and kid could have been in the car and our eye could have been in there and we could have been hurt or he could have been really hurt and so it was like trying to find that all the way and man maybe i have too many cars it were stupid but i mean uh point being is that there's there's also times because i think you're saying is something i've also tried to practice i told i've implemented that in the sauna right i said it's become my like sauna thing is when i'm in there i try and feel so good dude i think yeah no i think it's such a it's so good for and i i think all of that is working towards this art of can you in a world of chaos negativity uh and like you know all victimhood all the things uh finger pointing all that some of that can i i and i'm i'm so blessed i have a wife that is just i'm so blessed i have a wife that is just i'm so blessed i have a wife that is just i'm so does this like two of like it's weird how she is with that like katrina is always positive she is always and weirdly yep and you know she has she's so zen all the time and i'm like i'm envious of her ability to do that and that's really i think her the secret sauce is that she she looks at the positive everything even when you know she's the person when i get cut off and my initial is like what the f she's like honey what if his kid is in the hospital she automatically goes there i'm just like that was a dick move you know it's like that's such a she's trained herself and you know what's crazy about that is two things one uh we don't have to train ourselves uh to think of negative things or to look at things in a negative way that's that's the default okay yeah you have to neurobiologically you have to train yourself that's right the opposite and it is training and here's how the world lies to us here's what a lot of people will say well that's invalidating you're invalidating your difficulty or your challenge now there's some truth to this but also that doesn't mean you sit in your crap and don't try to change how your brain wires itself so that you start to look at things that's right because what's beneficial for you 100 things are going to happen yeah look at it that way i'm reading this book right now called uh you are not your brain yeah and it's i'm early and i'm only in like the second or third uh chapter and it's the the guy that wrote it is the researcher who came up with uh like the way that they treat ocd right now and he does a really good job like i said i'm early in my life i'm early in my life i'm really in the book of separating the brain from the mind so you have this hardware called the brain and then you have mind which is a self-awareness much harder thing to explain is your mind and a lot of the patterns we get into are really just patterns that are that your brain have has developed and that we believe is actually us we actually believe that that's us for example if you have a a behavior that you've strengthened over time that you've this neural pathway that you've developed over time where when you get anxious you eat crappy food okay so you just when i get anxious i go eat doritos or i go eat donuts or whatever so now what happens is you get this feeling that your brain produces and you're convinced that's who you are but that's not your mind that is not you that is your brain right and what you can do is say wait a minute that's not me i'm uncomfortable right now i definitely have this uncomfortable feeling my brain is telling me to go eat donuts i don't actually want to eat donuts i know that's bad for me and so it allows you it gives you the ability to step outside and start to do the harder thing and then create new neural pathways oh this is why the the power of our words is so it's so important like do what you just said right now like it's so dangerous to say something like i am i am this person who does this like i always do this yes like i i i can't do that like saying powerful stuff like that like you become that you whether you like it or not you say it like that you are always the catalyst i heard this sermon by tim keller you guys know who tim keller is is a phenomenal uh um uh preacher um he passed away a little while ago but the title of the sermon was don't listen to yourself talk to yourself so in there he talks about a psalm where there's a guy going through talking about like all this he's going through all the suffering but then he's like telling himself things and he says the things you say you preach to yourself so you're you're you may hear in your mind or your brain may tell you i'm a loser and that but you can preach to yourself saying no i'm not or you can repeat it yeah and preach yourself the opposite either way you're getting preached to yeah yeah and it makes a big it's a lot of power huge yeah yeah that was the uh i mean he he referenced in the interview i don't remember because i don't have that brain like you do where you can remember the study after someone said oh you might have a brain next season you just did it bro everybody that's good change it yeah yeah i do know how to do this okay you don't have to lie i choose to do this start slow i will work on being someone who can remember these studies i'm working we don't lie dude i am athletic justin yeah okay more athletic yeah in your mind it's great hey dude i gotta say i gotta say dude so uh i love ketone iq right i use it before i podcast yeah in a deficit whoa oh i bet you feel like even more way more yeah way more do you think so that i find that interesting because i would i would think you would already be teetering on ketosis closer being in a deficit so i'm not in i'm still eating i know you're not but you're probably teetering there and my energy because i'm running low on energy yeah it's absorbing energy so i'm i suck down a ketone iq and those ketones get to work and i feel it 30 minutes later my cognition so much bro a big time really does really well i mean i love it before the podcast but i haven't thought to use it like maybe i'll use it try and use it in like those mid days when i'm like like because we're low calorie right now that'd be interesting i'll try it i tell you what though uh because you know obviously anyone who's tried it i'm not low calorie and it works i just throw that in there nobody thought you were low thanks for clarifying you're welcome we were all thinking that justin must be under eating the world needs to know hey anyone who's ever had it knows that it doesn't taste good but the blue raspberry uh i see i actually like first of all ketones are hard to make taste good yeah i think they're impossible to make they're impossible to make they're impossible to make they're impossible to listen old school ketone supplements i am not exaggerating gasoline dude tasted like gas i swear if you've ever taken you've ever siphoned gas out of a hose yeah that's what ketones taste like in their natural state i think they've done the ketone iq is good the blue the blue icy is the best they have they have definitely raspberry yeah it's it's the icy it tastes kind of like a slurpee yeah no they have a picture of a slurpee on the side of it oh they do yeah yeah it's like it's literally i think it's supposed to be the blue icy slurpee flavor is what it's and that's what it closely somewhat like it yeah yeah best one that i've had for sure that's good uh i want to ask you adam did you talk about your your driving experience that you did oh i talked off air with uh with i heard you saying something like you spun out yeah yeah i was trying to get he was supposed i was trying to get him to come with me he flew out to a conference and so i don't think he could make it uh that's right or is that where you're at no that was a prior week it's just yeah i have a lot going on right now um you know how he gets as a miser you don't say miser i have money flowing out like crazy hey don't fire him up right on his coins yeah you guys screw you have a you have a pool of next time next time uh so yeah i was just i was sharing with him i was really curious to see if um this is my second time doing it if uh like the novel it was like the reason why i thought it was so amazing the first time was because it was so novel and it was the first time i did it and will it feel redundant this time and will i not get the same like oh my god that was the most and so i was like so hyped to tell doug like it's even better i would imagine it's better because you're probably better at it yes and no like so i was telling him the takeaway this time is like i want to run the back-to-back days because i did go come in going like okay i've no i've done this track so i'm somewhat familiar with it i'm obviously very familiar with the car uh i should get right into it but there was still a you know a good animation yeah i still yeah i still you know had to spend probably 20 30 minutes again becoming one with the car or say and then probably a handful of laps before i knew where the apex breaking points were really good again but then once back there again man the oh it was so cool did you have a driver a pro driver drive you first so there's two ways they do it i didn't know this until because that's a weird experience well so there was two oh bro it's it's a lot of wild and i've done that a bunch of times you don't know what a car can do until you drive it so they they take you on two hot laps before so you get to see that right and i tell you i've i've done that so a lot of times now and the difference so not just here but other racetracks that i've done that's kind of like the staple is the pro driver gets in they give you a hot lap so they can you can see where to take the lines they also you also get to see what the car can actually do and i don't care how many times i've done that the first lap when you get in there and they step on it and you are heading for a hairpin turn with this concrete wall. i am like there is no way this car is not going into that wall and it just plants and goes around i didn't do it in a supercar i had them drive me in the porsche suv what's it called oh yeah yeah the kion yeah yeah dude what i got vertigo the guy was hitting turn so hard i was like dude i gotta sit down it's it's it's wild but what they're they're capable of and yeah so he was so they they have two different ways the drivers do so i've had i've experienced both last time i chased a pro driver in a turbo s so he had a turbo s i was in the the gt3 and i i've chased him he coached me through a walkie talkie so he's basically i'm the walkie talkie is on my passenger seat it's one way i can only hear him he's driving the turbo s i'm trying to catch up with him and he's basically coaching me through the rearview mirror telling me you know wow yeah my lines and where i'm where breaking or too early whatever all the stuff and and that was awesome and and there's value i like that a lot because i've done this before where i've i do my rallies with my buddies and i have a couple buddies that were ex-pro drivers and i love to follow a pro driver because you just i can use his brake lights i can see his driving lines and so you really can you can learn just by following really well and so i thought oh i i prefer that that's awesome and then this guy he didn't he got in the car with me stayed in the car with me and i was like am i not gonna follow you he's like oh is that what you did last time i'm like yeah and he goes i go i go yeah do you guys not do that does not everybody do that he's like no it's it's up to the coach's discretion and he goes i'm kind of old school he goes it's more fun for me to have you chase me because i get to drive and we get to have fun and stuff like that he goes but i feel i'm a better coach sitting right next to you i'm like okay cool i'm down to is it true yeah oh yeah so uh even though i i lack the chasing a pro driver and i don't get that in front of me i'm driving somebody who's watching my hands watching my eyes and and giving me cues were you driving a manual automatic automatic yeah yeah all the new gt3s are uh well the gt all the gt3 rs and all those all become uh automatic such a lost art it is and i want a manual so i would love you know the value manual you already told me this but i can see it now manuals are just getting expensive but i'll tell you what even so when you do the tracks i remember the very very first time this is a long time ago when i did a track day i i wanted to to paddle shift and you don't even paddle shift when you're driving the track no they'll tell you it's got the best the programming on it yeah the the especially the pdk and the in the pores they're like there's so much you focus on just steering cornering braking that having to think also down shift up shift that's another level is it is is another and it's just like it'll take away you'll be a way you'll be worse on the track and there's enough it's exhilarating enough to just try and master the cornering and the stuff of the track but yeah it was cool this guy uh was phenomenal um and you know like got in the car and i said like hey man i just i want you to push me and i don't want to get past today that's like we don't nobody passes us and i want you to push me and i want to see if i i felt like i made leaps and bounds the last time i did this and so i want to build on that and so i'd like to just and so he yeah he pushed the hell out of me and we definitely we i mean when we were all done he's like you can absolutely say that you push this car to the limits awesome dude yeah it was a hell of a ride and um even when i spun out like it was because we were hitting these turns at at full speed on the last couple laps and i just took the car to absolute edge and the back tire all it took was about two inches off the track and the gravel and i ripped me and i threw gravel off the track and they had a yellow flag everybody and so but uh and i was like i was i thought i was gonna be in trouble it's like bailing on a squat in the gym yeah and it was it was actually really cool and reassuring for to hear from him because i was like oh you know whoops you know type of deal or i messed up and he's like no he's like man he i said he goes you you didn't over correct you handled that really good and we were absolutely pushing that car to its absolute limits so i was like okay that was reassuring yeah yeah that's cool such a good time all right i got some interesting science on why having more water in your muscles makes you stronger so as muscles are more hydrated they're stronger and chris master john do you guys know who he is so he's brilliant love his stuff love his stuff so this was a whole post on uh there was a whole post on and how you know it's water weight and you know whatever you're stronger from the atp and then and then he's like well water makes you stronger too adding water makes muscles stronger by diluting the ionic strength that myosin cross bridges okay so you can think of it as as i hold on you can think of it as ions competing with muscle fibers for access to contractile units diluting the ions weakens their competition so that muscle fibers can focus on contracting so hydrating muscles is not a fake effect it is a core mechanism of improving strength which is a core mechanism of building muscle cool right that is cool isn't that great i mean because i know i noticed this why i noticed if i'm yeah i noticed when i work out explain it like that when i'm holding water okay i'm stronger now i'm like oh am i just getting a better pump or whatever but i know this i know if i go and i'm holding water if i eat a high sodium whatever meal i go in and i'm stronger i wonder if there is a connection or relation to that um do you remember this was back when i was competing i don't know if you remember this but i remember telling you that i kept having issues with my quad when i was yeah yeah yeah and then i started really focusing on hydration yeah and i started really focusing on being well hydrated going in the workouts and it went away one thing i noticed this when i took you guys remember ibutamorin i don't think you can buy that as a peptide anymore uh but i butamorin is a ghrelin mimic but what it does is it really spikes growth hormone it also increases appetite one of the side effects is water retention though so if you take so when i took ibutamorin i've taken a couple times i'll gain easily eight pounds on the scale in a couple weeks and just feel bigger it's water i'm not getting eight pounds of muscle but i am strong i get strong and i'm like what what's going on why am i so it can't be the growth hormone growth hormone doesn't do that in a couple weeks i know the science on that yeah uh i think it was the water uh that i was holding from it just made me really strong and i noticed this too with like if i have a high i thought it was calories yeah but i think it might just i've noticed that with like joint stability as well too oh yeah just tight yeah tight like yeah and like it just everything feels like it produces more force aren't some steroids known for that too water retention yeah absolutely yeah so that's i'm sure those are the ones that everybody talks about making people strong yeah 100 so i wonder if there is some sort of correlation there too yeah that's interesting huh i mean it's again one of those things that like uh i felt it i've noticed it uh now now this is gonna have chris masterjohn explain it yeah that's super interesting all right let's talk about a new fatty acid that people are using to improve their health reduce inflammation it's called c15 there's a company called fatty 15 that gives you this in supplement form so this is the first essential fatty acid to be found in over 90 years based on over a hundred studies here's what we have found c15 strengthens cells it slows aging at the cellular level when your cells don't have enough c15 they become fragile and age faster and when your cells age your body ages too c15 for me has reduced inflammation and given me better results energy so i love fatty acid supplements i take fish oil all the time we'll see 15 now makes it in the rotation all the time try it for yourself give it a few weeks you'll see a difference go to fatty15.com that's fatty15.com slash mind pump use the code mind pump at checkout to get 15 percent off back to the show first question is from chalbella amore new to lifting want to do three days of full body can i keep the same routine for a year do i need to switch it up thinking of your great eight and just doing it for a year if you're brand new yeah yeah love if you're new to lifting great program your routine will look very basic very like the same and you're going to do it uh for a while and you're going to get stronger most that time so long as you're well fed hitting your protein getting good sleep really changing things up doesn't start to become a priority as much until probably year two definitely year three just avoid injury and stuff like yeah but the first year like this is the first year i'm going to be able to do it i'm glad you picked this question because i have been meaning to bring up the great eight because i've actually gotten quite a few uh emails i mean uh dms from people that have followed it and just absolutely love it and rave about it and we just don't talk about it we don't talk about that program very much and uh in its simplicity and why we made it that way and i think that for especially for a beginner beginner lifter i think or somebody even just getting back to lifting who hasn't been lifting in a really long time is such a people don't know what it is it's the eight it's like if you only could pick eight exercises it would be these covers the entire basis and you're doing essentially five sets of one of those exercises a day and it's an eight day cycle literally the most simplistic way you could train that's effective you'll get strong you'll get really strong following something like that next question is from kevin og what do you think of barbell and brett's claim that a calorie surplus isn't needed to build muscle above around 20 body fat since the body can use stored energy yeah i see the rationale and the theory is that how it works though so it doesn't matter that you have stored energy well i don't want to say it doesn't matter it matters but to a small extent what matters is that your body knows it has to tap into its energy stores versus you consuming energy so anytime you're in a deficit building muscle becomes very difficult now the times when people can build muscle in a deficit typically they're beginners or they went from a over training to training appropriately or some kind of new It doesn't happen very long and it doesn't happen very fast. often uh calorie deficit and building is like uh it's just good luck it's probably not gonna happen city no so and i don't care how high your body fat percentage is yeah i don't i don't i don't like it as as advice generally speaking even if there is some truth uh to the point that he's making is just because somebody who is struggling to build muscle and if they're also trying to do it in a calorie deficit it's one of the easiest ways to fix them building muscle it's just like here i am in a calorie deficit but i'm also wondering why every time i do a dexter scan i'm losing muscle or i'm not gaining it's like well because you're not feeding a body enough you're catabolic and it's uh and building muscle is anabolic so if you're in a caloric deficit especially if you're in a sustained caloric deficit and moving and exercising you're gonna the body's going to be catabolic it's not going to be anabolic you can keep muscle at best sure yeah and and if that was the desired outcome then totally fine but you know typically we regardless of the body fat percentage i want to build muscle on a new client which by the way what it looks like is i don't need to tell that client to eat a huge surplus or push really it's just like i tend to just try and keep them around maintenance eating whole good food high protein yeah and you know and that kind of takes care of it and the truth is what it probably looks like in reality is not this like consistent surplus or even consistent deficit is it is they're hovering around maintenance sometimes they're a little bit in a surplus sometimes they're a little bit of deficit and they're enough in a surplus enough times throughout this weight training routine that they build a little bit of muscle while they also lean out and that's why i think the strategy for somebody who is over 20 body fat is you know cut out the get start stopping the you know crap food eat whole foods eat when you're hungry eat high protein uh feed fuel the body as you do strength training and strength gains and you will see this beautiful exchange of losing body fat and building muscle next question is from coyote ruiz uh can i transition from box squats to back squats and how should i go about it i am doing box squats because my back squats cause my back knee pain so box squats are so similar to traditional squats that you don't necessarily need to switch them out that being said you know traditional squats are a skill and if you only ever box squat you you do kind of lose a skill to an extent of a traditional squat so here's what you would do to transition because this is me right now right now i'm mostly box squat yeah uh and so here's what looks reps thanks justin 100 100 go go lighter go slow when you get at the 20 seconds then come up so you want to reduce that momentum switch that's really what it is that you're feeling in the knee is that like transition physics wise where you're coming up you're putting a lot of pressure and force there around the ligaments i'm going to challenge what i think is the obvious problem here is that it's you lack ankle mobility the reason why the box squats don't hurt do not require you're not do not require ankle mobility what you're you're hinging back and sitting down and the knee has to barely travel forward at all if at all yeah the knee now has to travel forward you probably lack a lot of ankle mobility then that stress goes directly in the knees so address the ankle mobility and the way you know this to be true is try your barbell back squats with heels elevated or with squat shoes and if you do if you can do a barbell back squat with heels elevated and you don't feel any knee pain that's because it's the ankle mobility that you lack address the ankle mobility you'll get you your knees won't bother you when you do the back squats next question is from uh melissa neary what are your thoughts on myo reps are there certain ways to use them or incorporate into programming so this is rest pause otherwise known as rest pause so what this looks like like cluster sets right cluster set right like so you you do so many reps you get close to failure rack the bar wait 10 to 15 seconds maybe 20 seconds pick up the bar do as many as you can again close to failure rack the bar and repeat and you do this two or three times and so you're trying to make a by squeezing out more repetitions uh what before stopping the set entirely here's how i feel about this and what i feel about all intensity techniques it's like they're not better than traditional sets uh you can do them to have fun with them you can do them as frequently as novel it's got to be infrequent 100 are you training like this all the time you're gonna fry yourself 100 there's rarely ever somebody that i was training granted i'm not training a lot of at least not one in my early career later in my career i did but i'm not training a bunch of like top level physique bodybuilder people who literally cover all the basis of your fundamental training and are looking for novelty stuff that this ever makes sense the the average majority of people that want to lose body fat build muscle longevity move better i mean 95 percent more i of all clientele like this is such a waste of time yeah yeah it's actually detrimental i'd say yeah it's it's a waste of time for your brain to even go there because if it's if you take any energy at all to think about this and how to program this or how to do this when there's room for improvement on the diet there's room for improvement on sleep there's room improvement for your barbell back there's room for there's room for improvement for the 100 other things that are far more important that that that energy even thinking about that is better spent there 100 so that so i just the this this type of stuff cluster cluster sets and drop sets and even in short studies adam even because strength training studies aren't perfect they're typically you know 12 16 weeks it's typically college age males so even in that though cohort even in that short period of time when they compare things like you know supersets uh forced whatever all these intensity techniques mile reps uh or you want to call them cluster sets what they find is they're no more effective than traditional straight sets so you know why i do stuff like this sometimes they want to have fun i don't go into it thinking i'm gonna just gonna make me build more muscle i go into it thinking psychological benefits i work out all the time and sometimes i want to do something it's like play yeah 100 and that's and that's what i mean like the bodybuilder who's checking all the boxes and it's like hey let's do this day for fun that's right it's not like this is gonna add inches to your arms it's gonna make a big challenge it's like we haven't messed around this will be fun it'll get a good pump it'll be different than what you and you do everything you check all the other boxes but it's like for the average client who's like trying to figure out what does it replace where do i do it am i doing it properly it's like whoa what are we doing like you got shit sleep last night you didn't eat good you know it's like go go put your energy towards those things the return on those and moving the needle uh in all pursuits way better way better way better look if you like the show come find us on instagram it's at the end of the show and we'll see you next time on the show and we'll see you next time on the show over 200 videos the rgb super bundle is like having sal adam and justin as your own personal trainers but at a fraction of the price the rgb super bundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com if you enjoy this show please share the love by leaving us a five-star rating and review on itunes and by introducing mindpump to your friends and family we thank you for your support and until next time this is mindpump