If you want to pump your body and expand your mind, there's only one place to go. Mind up, mind up with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pumping Today's episode. We went on our Instagram page, Mind Pump Media. We picked four questions, and we answered them, but that was after the intro. Today's intro is 56 minutes long. In the intro, we talk about fitness and muscle building and fat loss and joint health. We also talk about current events and family life. Again, if you want to post a question that we can pick for an episode like this, go to Instagram, Mind Pump Media. Now, this episode is brought to you by some sponsors. The first one is Element. This is an electrolyte powder. You add to your water. No artificial sweeteners, no sugar. It's got the right amount of sodium. It's got magnesium potassium to fuel your workouts and it tastes amazing. Go try them out. 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I'm talking right now, hit pause, head on over to mypumpstore.com. That's it. Enjoy the rest of the show. So you probably know you can build muscle. You can strengthen muscle, but did you know you can build your joints? Today we're going to talk about how you can bulletproof your joints. So they don't hurt and you can work out for the rest of your life. That's the elder joints. That's correct. That's correct. Like grow them. Oh yeah. So I'm glad you said that Adam. So that sounds really weird. Yeah, yeah. So we'll start with the first thing that has been shown to actually build and strengthen the joints. A lot of people think of the joints as these like these parts of your body they get worn down. Yeah. Just through use, right? Like it's a hinge on a door. Like you got a hinge on a door. And if you keep opening and closing the door over years and years and years it wears down the hinge and starts to become a problem. That's actually not how your joints work. Your joints like the rest of your body, like much of the rest of your body, adapt and strengthen. Now I do want to say this because someone's going to say, I know this for sure, someone's thinking we're yelling right now at their phone. And to think, yeah, but I'm a lot older now. That's not true. Like my joints don't feel like they used to. There is like there is in the rest of the body. As you get older, your body does start to decline in terms of its ability to adapt and function out and stuff. So obviously an 80 year old with healthy joints is not going to have the same kind of joints that he had when he was 20. That being said, an 80 year old with healthy joints has far better joints than the typical 80 year old. And how they got those healthy joints is through a lot of things that we're going to be talking about today. Now is that the same similar correlation is like with muscle for some of the comparison, right? So someone could say that because that, of course, you know, when I was 20 and healthy and fit, it's not the same as when I was 80. But with clients, I've had somebody who's never trained until they were 50. And at 55, they had the most muscle they've ever had on their body. And so is the same true with bones. Can you at say 55 or 60 have the healthiest joints you've ever had that late in your life? You can. Yeah, you can. And the data on this is clear. So this is not like speculative. This is like the data shows us. Strength training in particular strengthens your joints. The cartilage gets thicker. The joint moves better through proper strength training. Now it's the important part here is proper because again, someone's listening to say, well, I worked out for a long time and I hurt my my knees bother me because I squat so much or because my back bothers me, so I did lift so much the problem that a lot of very consistent lifters run into myself included. I think everybody in this room is we tend to push the performance beyond what is considered appropriate. And so we're not moving optimally and we're sacrificing that for the sake of lifting more weight in which case you do wear down your joints and can cause issues. Proper strength training. The data is great on this. It builds your joints. Just like a build your muscles. Yeah, to support that even on like more of these isometric training studies. They've shown that they can actually help increase, you know, the size and the strength of ligaments tendons. Yeah, which is rad. I mean, people don't think about that. I think because it's the support system. It's like, yeah, well, you know, let's do some stretches to make sure we can keep lifting heavy. But if you're really like ahead of this and you know, building that up alongside with your strength training habits, like you're going to be in a good place. Is there is there any good studies to show like the the ratio or relation between like adding five to 10 pounds of muscle to like bone and joint like is like, you know what I'm saying? Like we can it's much easier for us to measure the average person to go to it going to Dexascana and measure. Oh, I added 10 pounds of lean tissue or lean mass. You know, what percentage of that was actual joint or bone versus muscle? Is there is do we have any good your capacity to build muscle is much higher and it happens much faster than house. Your body strengthens tendons ligaments joints so gaining 10 pounds of muscle will strengthen things like bone and joints, but you ain't going to gain you know you get 10 pounds of muscle not getting 10 pounds of bone. Yes, of course. So it happens slower. In fact, sometimes athletes will get injured because well, I just experienced this. Yeah, not that long ago, right? Remember when I put on the 20 something pounds. Yes. In a month, you know of muscle, it was, you know, the worst part about that. Oh, sorry, it sounds amazing when you hear that right because and it sounds like unbelievable, but when you have carried as much muscle as I have and I lost all of it to gain it back is relatively quick and easy. What I failed to do was to scale properly and not actually because what happened was I got really strong really fast. Yeah, and built all that muscle so I'm thinking, oh, no problem. And I've I've deadlifted 500 pounds so 400 should be no problem and pop. They're going to always thought of a big problem, you know, even growing up like in some of my friends are experimenting with steroids and you know seeing these great gains and like they came on so fast and and you know inevitably we are, you know, playing football and like they were the first ones getting injured and like a lot of times like fall out because of legum and joint issues. Yeah, strength training proper strength training so proper means it's appropriate. You're training within ranges of motion that you own you're picking exercises that your body needs to do to give you better movement. When you're doing that properly and write your joints become healthier. There's less wear and tear on them so wear and tear on the joints isn't because you're moving the joint a lot. It can happen for moving the joint a lot if you over train yourself. So if you go, if you do so much movement that your body just can't repair and adapt. Then yeah, you can wear things down. But a lot of times people have joint pain just because they don't move in an optimal way. And so then you're you're you're you're stressing the hinge in ways that it's not meant to be stressed and that's what causes problems. This is why you guys know this we trained people for years. Yeah, when I got good at this. It's ruining first off majority of my clients were middle age. Okay, that's just the kind of people that can afford training. It's also the kind of people that tend to hire trainers. So majority of my clients were middle age or older. All of them had some kind of joint pain. Some more severe than others, but everybody had some kind of joint pain. Everybody reliably had far less joint pain through strength training. And in many, many cases, none. I had many I had one. I remember one woman I trained. She was a surgeon. Very intelligent, very educated, obviously not educated with fitness, but just a smart woman. And I remember when she hired me, she said, okay, here's my limitations. I can't squat to parallel and I can't do any lunges. I have bad knees. So she said I have bad knees. I've had my my friend who's a doctor look at my knees. I got a congemilation under my kneecap. And she's giving me all the medical terminology for why her knees bother her. And if you did imaging, which you did, you could see all the issues. And I told her I said, let's see. I said, I'm not going to train you to the point where you're going to hurt your knees. But I've had an esophage experience to know that oftentimes we correct movement pattern issues get stronger. People feel much better. Two years later, no knee pain. Not just less knee pain. She had no knee pain. That's just one example of what this will do. So proper strength training. Yeah, I had it was it was cool because sometimes like the staff like I'm curious about like some of these other things I'm into.
Indian clubs, Mace Bell training, like some unconventional things. And, you know, the reason I really like gravitated towards it was because it's addressing something you just don't bring into the gym. Like people don't move, you know, with these types of rotational movements, there's no machines that are like, you know, obvious, like to do that. And he had like really crazy problems with his shoulder. And so we just kind of work through some mobility moves and I'll show them some stuff. And then I'm like, you know, you might want to try just this one swing. I do it with the Indian club and start really low, so wait and make sure, you know, this is like a progressive thing that you're going to do to build up that strength and that movement pattern. And he was just doing this over the few weeks and he's like, just tripping out how that pain will be gone. But it's a strength, yeah, like, issues. So there's a, you know, weakness there. - Well, I want to point to something because I say strength trained properly. The next point I'm going to make is related to correctional exercise. So you'll hear trainers talk about correctional exercise often, good trainers. You'll hear us on the show talk about correctional exercise often, but correctional exercise is workouts tend to be specific, correctional exercise even more specific. It's very specific to the individual. So when I give correctional exercise advice on the show, general correctional exercise advice can be difficult. But I will say this, this is a hack. And I knew this was a hack, but I really didn't give it as much respect as I should have. Ever since we created map symmetry, we've had so many people follow map symmetry, not do any specific correctional exercise and solve their pain problems. So what's special about map symmetry? It's mostly unilateral training program. So unilateral training is one arm at a time, one leg at a time. So instead of doing two arms at the same time to do a press, I'm doing one arm. Instead of doing one, you know, both legs first squat or whatever I'm doing, one leg at a time. So unilateral training, like dedicated unilateral training, meaning this is how you're training for the next two months or three months, it naturally corrects issues. Because you're on one leg or one arm and you see the issue and you correct it and you try to adjust your form. So I'm gonna add that as number two, to bulletproof your joints, if you wanna do correctional exercise, but you don't have experience with it and you're not gonna work with someone that understands it, just do unilateral training for a while. - Well, 'cause a lot of times it's so elusive, 'cause you're doing these movements that require, you know, both limbs and, you know, these slight compensations that happen and you kind of favor a side, you don't realize it until you really take that time out to isolate one. - That's right. - I feel like this is extremely common, especially if you're not aware of this, right? 'Cause I think, I mean, nobody is perfectly symmetrical left or right. And most people have a pretty glaring difference when they first get into weight training. There's, you have a dominant side or a dominant hand, a dominant leg, dominant arm. And if you do barbell lifting, which we encourage and a lot of trainers encourage people to do, you're using both hands, both legs, and you can easily be compensating on the stronger side. And you progress, you get stronger, and so you get excited 'cause you see more weight going the bar and your building muscle and maybe body composition has changed you. But that discrepancy is getting greater and greater. And then all of a sudden, I don't know where you start to feel this pain. And so this was super common with clients and many times to your point, just simply running a cycle of unilateral training would solve a lot of it. I mean, as great as correctional exercises and all the things that we teach and talk about, sometimes it would be just simply that. - Bro, I mean, 100%. I can distinctly remember a few cases where I couldn't quite figure out what the issue was. We did the correction. We didn't really figure it out, still a little bit of an issue. We just went to unilateral training. And it became more obvious, or it still wasn't obvious, but it corrected itself. So unilateral training forces you to be stable in your joint. It forces technique to even better. But can't, by the way, the body's designed to compensate, it's supposed to compensate. You're saying push this off my body, one arm is a little more stable than the other. It's gonna do more work because you're trying to get something off your body. This becomes more obvious with unilateral training. And the way unilateral training gets utilized in fitness circles is either A, because I'm isolating a muscle for bodybuilding purposes or B, I don't. And so it tends to get thrown in at the end of a workout. So it's like, yeah, I do unilateral training. Oh, when? After I did my first few sets of these exercises, but have you done two months of only unilateral training? - Yeah. - And so-- - It's irrevaluable. - And it's so good for solving joint issues. It's so good. - The other part of this, I think that is challenging. I remember distinctly going through this both personally and with clients is the psychological part, because especially if you've been strength training for a while, not so much somebody who's brand new, convincing them how to do this properly, but somebody who's been strength training for a while, and let's say has progressed their bench press or their squat or their overhead press to a good amount of weight. And then they've started to notice this chronic pain or this discrepancy. And so they go, oh, they take the advice, they go unilateral. And then also they realize when they do a single dumbbell shoulder press, one arm could do a 60 pound dumbbell. The only one, the other one can only do 40. Or they, like, I can get 15 reps with this one, only 10 with the other one. They say it's huge discrepancy, which is a good sign, because that means that's probably where this is issues coming from. The challenging part, the psychological part, I think a lot of people mess up, is allowing your weaker side to catch up by letting it dictate the workout. Because you feel like, oh my god, now I'm doing nothing. And also in this fear of, I'm gonna lose all this muscle that I built on my shoulders, because now, where I could do 60, I'm now coming down to 40 to allow the weaker side to guide. - The opposite happens. You don't lose any muscle you actually build. It's funny, I love the Dexas cans people right in with. - Oh yeah. - These are like, experience people, they do map symmetry, and they gain, and the Dexas cans are cool, 'cause it shows you right to left, lean body mass, upper lower. - You can see it, like visibly. - And they're build a muscle. So yeah, unilateral training is a great way to bulletproof your joints. And if you've never done it, dedicate two months to it, or follow something like map symmetry, next up, static stretching post workout. So here's why this helps bulletproof your joints. If you have any instability issue, which you probably do, all of us do, in some way shape or form, and then you do proper strength training, here's what the CNS does, after, during the workout, and after the workout. - Yeah, yeah. - During the workout, the CNS is allowing you to move, but it's tightening things up to help protect whatever issue it thinks is there. Post workout, that remains. That tightness will stay there for a while. Sometimes for days, usually for that day. So that means, like, if I do my unilateral stuff, and it's my left hip, let's say, the muscles around my left hip, my CNS is gonna say, stay tight, protect that joint. Now I'm gonna walk around, I'll be like, man, I just do the workout, but I feel kind of tight, doesn't feel good. I don't need my CNS, unless I'm gonna do another workout, unless I'm gonna do something athletic, I don't need my CNS to stay turned on. In fact, it would be better if I had my CNS turn off a little bit, allow recovery to happen, you'll pair some pathetic, instead of staying tight. Static stretching does this. Every time you hold a stretch for two minutes, the CNS gets a signal that says, "Relax." - Release. - And that's why, when you hold a stretch, after 30 seconds, you suddenly can go deeper. The CNS is, so, static stretch, post workout, in those areas, you know, tend to bother you. So this may be shoulder or peck or lat stretches, maybe stretches for the wrists or the hands, maybe hips, maybe twisting stretches, but at the end of your workout is the best time. - Like he says, overall puts you in better parasympathetic states. So it's like, that could be a limiting factor of like your progress would be able to recover fast. - Totally as well. - By the way, this can show up in unique ways. What I mean by that, this is a conversation, I share it with you guys that I just recently had with my buddy that we were, I was talking to him about his hip mobility, 'cause I told you he was having his growing and quad and stuff going on that he was noticing. When he works out, he feels fine. And he doesn't really notice it until he gets to bed at night. So a lot of times what will happen is, to your point is you will feel the body will tighten up to protect itself. And it's not to the point where you're like, you feel locked up and stiff, you can't move right away or anything like that. You go about your day, but it's enough of that locked up that there's overcompensating that happens all day long. So all day long, you have this subtle hitch in your walk that you don't even realize that you have or you sit down in a car a certain way and that side's all locked. And then you notice when you go to bed or you lay down or you sit down in the couch or you're driving in your car home from workers and you have this low back pain or this IT stuff or just out of nowhere and you're like, trying to figure out where did this come from? I felt fine when I worked out earlier today, but because your C&S has still got you locked up all day and then all day you went about your day, now you feel that overcompensated show up later and many times show up somewhere not exactly where the issue is like his situation. Like I'm explaining to him that he has weakness in his in mobility or weakness in instability in his hip. - That shows up in his back probably. - And so show up in low back, show up in his crawl times and it'll show up in other areas. And so a lot of people will be like, it doesn't make sense, I didn't do anything to my growing or I didn't, what did I do today to hurt my low back? It's like, well no, it's the weakness in instability in the hip. You went in strength train, the body was trying to protect the joint and so it was tightening up and then it stayed tightened up after your workout and then it's been locked up all day long throughout your day. You went about your day doing just normal movements. You lie in bed finally at night and you're like, oh my God, my low back is killing me. And then people translate that into, I have bad back. - That's right. - You know, and it's like, oh no, We have a we have a solvable issue.
you and your point of static stretching after a workout, one of the great ways to address it. Totally. Next up, mobility drills. You kind of covered this a little bit, Justin, with Indian clubs. Mobility drills, essentially, and there are specific mobility drills or mobility movements. You can look them up. We have a lot of these in maps prime or maps prime pro, for example, but mobility drill or performance. Mobility drills, essentially, what you're doing is you're moving and challenging ranges of motion and you're trying to own those ranges of motion that you're challenging. I'm moving my arm or my shoulder. Let's say I'm doing a wall circle. That's an easy one I can communicate here. I'm standing up against the wall, shoulder, up against the wall, palm on the floor, and I'm trying to go all the way around without moving away from the wall and rotating my hand. I'm just challenging the range of motion, trying to stay connected to it, and I'm doing these drills throughout the day. What this is doing is it's letting my body feel comfortable with these different ranges of motion and connecting to these different ranges of motion. It's giving me better movement patterns or contribute better movement patterns, which then allow my joints to get stronger. Yeah, look at this as you're expressing these different ranges of motion and placing your body in positions you probably aren't in very often throughout the day. You're trying to increase the ability to recruit muscle to support that. To be able to add tension, be able to have access, to have strength in there, where normally it's pretty passive. I can only get there by just placing my arm in place, but I can't move out of it. This works on the ability to actually have access to that. Now, you have less chances of injury or less chances of this instability and pain as a result. Yeah, totally. This is so good because you get so many other benefits. Obviously, we're talking about the bolt-perfing joints, but moving like this and having an isometric component to it like that is a great way to facilitate recovery, which is also a great way to build muscle. You're getting the benefits of bolt-perfing joints. You're also getting the benefits of getting stronger and building muscle, moving better, which is why we're so pro. I think you hear us talk about mobility drills and priming and things like that so much is because there's so many added benefits. I know we're talking about bolt-perfing joints, but so much more you get out of that by including that in your routine. Totally. Next up, drink lots of water and you hear high-protein diets. First off, dry joints hurt. I'll say dry joints because I think it communicates it well. The lubrication in your joints is a lot of it is water. Drinking when you're thirsty will prevent you from getting really dehydrated, but there is something called the. There is optimal fluid intake, which is typically more. I can't tell you how many times, and I don't learn this too much later, but when I figured this out, it was pretty amazing how many times I had clients increase their water intake and notice less joint pain and better movement. By the way, muscles contract better when you're well hydrated. And joints feel better. Everything works better. So here's what happens. If my muscles are not optimally hydrated, they're not going to move as well as they can. My movement patterns are going to be as good. Exercise technique is not going to be as good. Will that affect my joints? Yes. Water makes a big difference. And then protein. Here's a deal. Connective tissue, ligaments, tendons, muscle, cartilage, protein. It's all. Protein. Protein. This is why collagen protein got so popular. That's right. For this exact reason, and we've talked about this before, if you're eating adequate protein, then the difference between collagen or way protein is negligible. But it got so much marketing behind it in popularity because of the benefits of just having more protein. Yes. For sure. No, protein makes a big difference. By the way, your skin is protein. So eating a higher protein diet probably gives you better skin as well. Better hair. Don't eat your skin. Don't eat your skin. That's interesting. And then lastly, get good sleep. So the number one recovery adaptation, you know, hack or thing that you do is your sleep. And so getting a good sleep on a regular basis will make the adaptation process work well. The opposite is also true. Getting inconsistent good sleep will make adaptation very difficult. And your body will be not so resilient against the stress of exercise. And then you can start to notice issues from that. So I just read this cool study on carbohydrate intake and endurance athletes and also electrolytes. I'm going to pull it up. That's pretty cool. I just saw it speaking to that. I just saw your reaction video to the guy that was kind of like slamming the electrolytes. The electrolytes? There's a big movement right now in the space because of how popular they become. Anytime some gets popular, it has to be in like, it's so funny because I feel like it swings the swing back and forth. Right. I mean, even we were guilty of this, right? What do we, like we, we talked trash long before about electrolytes because most everything out there with the gain of AIDS that were out there were just sugar water. It was just a bunch of bullshit. Most people didn't need that. It wasn't helping anybody. It was all marked. Yeah. And so, and so even when we got sent, even when elementary was sent to us, it's sat in our studio for probably six months, maybe longer before you even looked at the packaging. I remember. There's so many things to consider. You take the average person to eat a heavily processed diet. They probably won't benefit from electrolytes. They probably get plenty of sodium. Yeah. And you're not, you're not really fixing much with that person just by doing that. But there's so much that happens behaviorally from electrolyte intake that also improves water intake. Here's what I found. Okay. And I didn't, I should have considered this because I was coach, I coached people forever. But there's often these downstream effects that aren't necessarily the, you know, you're not getting benefit necessarily from the thing you're doing, but you're getting the benefit from the downstream things that are happening. So I'll give you an example. I know. So element, you mentioned element. So that's an electrolyte powder, no sugar, no artificial sweeteners, you put your water, but it tastes good. It's hyper-palatable. You know what I found with my family? They drink way more water because of element. So do they need the electrolytes? Not sure. Some of them work out and they'll benefit from it. Do they benefit from the more water because they like the way it tastes? Yes. And it's not a bunch of sugar. So there's also that. Well, I think the biggest thing I think of is our audience. I mean, I don't know what percentage of them are like this, but if any of them are even remotely like most of us, which are probably and what we preach about all day, which is eating primarily a whole food diet, I don't get a ton of sodium in my diet anymore. Even if I salt your food? Yes. And it's so obvious to me, I don't even have to train hard in the gym, but because of the my sauna and jacuzzi use, if there's a day that goes by and I've been consistent eating my whole foods, I didn't eat out, let's say the last day or two. And I go in there and I use the jacuzzi or the hot tub or the sauna and I forget to take an element. It's not just I didn't I have a pounding headache, pounding headache and one of those solves that every time. So you can't tell me that there's not some sort of a deficiency going on before I go in there and do that because my body has been at a point where it's taking all the sodium in that also not go on a clean whole food diet where I get a fraction of that. And then I go do something where I'm sweating for 20 minutes and temperatures at 100 like and then I'm getting throbbing headache. It's like and it's happened to me so many times because I've just mindlessly forgot and got lazy and didn't go grab one before I did it. And then it's like, dude, speaking of headaches and stuff, look at the data on using electrolytes for migraines. A lot of women. A lot of men too, but a lot of women in particular suffer from migraines. They bump their electrolyte intake. It makes a big difference. That's a big deal to somebody that has migraines. If you're working out hard and you're sweating and you to whole food diet, you know, here's how you know. First of all, try it. You'll know within the first couple of times. Yes. You'll know. You'll drink it and you'll take and you'll be like, whoa, I feel I feel better. It's not a supplement that you need to wait to use. You'll know, when I had clients that need electrolytes in the workout and I know because I train them halfway through, they're like, oh, I feel dizzy and lightheaded. They're like, okay, we'll, you know, ask them some questions like, wait a minute, I give them some salt and 10 minutes later, like I feel way better. Like you need it, you need it to electrolyte in your system. So anyway, I got some, I got a cool study on this is good for endurance athletes. So they did this on cyclists who were doing a three hour ride, okay? Those who consumed 120 grams of carbs per hour, that's a lot per hour. So they're just drinking it while they're racing. Lost less than a third of the power they would have lost on water alone. Wow. That's a big difference. That's a big difference for energy. So carbohydrate intake while you're training, especially if it's hard training, makes it different. So there's gel packs right? Yes. It makes it, makes it different. Like goo or whatever it is. By the way, you know what people like to do? Never have one of those before. I don't know. You know what I like to go? It's just convenient. There's nothing special about the glue. It's just the goo. It's just convenient carbs. Is it like sugar? Is it like sugar? What does it say? Yeah. They put carbohydrates in there. They probably put some complex carbs in there as well. I don't need to have water with it. Have you had it before? I have. You have had it. Years and years ago. Yeah, you look like a goo guy. Yeah. I did a lot of goo in the back in the day. It's like a now and that goo. Stopped. Okay. So carbohydrates. So multiple dexer and a few little electrolytes. And then sometimes I throw BCAAs in there. Yeah. And then the element. You know, so this is by the way, this is what I've been doing with Jiu Jitsu. So I've been training. Jiu Jitsu and it's only an hour.
hour, but for me, it's a lot of endurance. Did you go this morning? Yeah, I want this out. So what is it? Is it because it's kind of a class setting? Yeah. Is it always the same routine like you go there, probably do a little bit of warm up drills and you guys roll? I mean, is it like a different class? It's kind of a different breakdown. But this is a short one, it's only an hour. So we do some drills. So we'll do a technique, drill it, and then we go right into rolling with each other. So is that me? So what it done? I have no idea of an American. Normal class would have a longer warm up work out in the beginning, and maybe longer time spent in the technique and drills. Does that mean your instructor expects you to come in kind of warmed up and stretched out and ready to go? Or like-- Yeah, you probably should get there early and do a little bit of warm up. That's what I do. I guess you do like a few drills together as kind of warm up. Yeah, and the drills will look like-- It's like a technique. Yeah, so it'll be like, don't let them pass your guard, but you can't use your hands. And then they'll switch places. Or you know, side mount position, he's trying to escape. Your job is just trying to hold them down. And then they'll-- so that's like a drill. Or it could be-- And you'll do that for-- Oh, yeah, back and forth, which is also exhausting. Do they-- is he like coordinating it where like, you know, he'll tell you to switch? Yeah. Are you supposed to-- No, they have timer. OK, oh, yeah. So the timer goes off, and then you switch sides. And then you-- How's your neck? I know that like your neck is-- For me, dude, when I was doing like, moisty, something that's not clean enough. I remember my neck was stiff for like a week, just because of all of like pulling. You know what-- Yeah, yeah. What's the big realization for me? I moved better than I thought I would. It's not great. Just better than I thought. There's a couple things-- You see you at the bar, really? It's really low. But there's a couple things like that come to mind. One is-- well, this is a big one. And this is such a great thing for athletes to understand. And just for people who are an athlete, you can have general fitness. So you can have endurance. You can have strength. You can have all these great-- Yeah, but that's-- --general, just not polite-- --to what you're doing. But then there's movement efficiency that you only get from being able to move well. Well, yeah. OK, so like, I get way more exhausted than I should. I know. Because I'm not moving efficiently because it's been 20 years. Right, right. So I've done it. How much carry-over anything? That's to be interesting. There's got to be studies on this. So two people-- examples, right? Somebody who does no cardio. And then they go on a one hour kayak ride. How much cardio endurance does the guy does none? Then the other guy runs every day. So he's got endurance, but he never kayaks. And he's got a kayak for an hour. I mean, both are going to get exhausted before that-- General fitness will definitely contribute. Yeah, that's how much to-- not as much as you would think it would. Dude, you're just muciling things. You don't have good tech-- We look at tech. That's why-- That's why you use an example of kayaking. And that's something so simple. Because I feel like if you were probably a great roar, and then say for an hour, and then you ask that person to go for a run for an hour, you'd probably actually have pretty decent carry-over. Because there's less technique involved in running. So the more technical a thing is, the more specific I would think the cardio endurance would be for it. Yeah, there was this interesting show. I don't remember what channel it was on. But I think Randy Couture was on it. And they had him hold a choke for a long period of time and they had all these sensors on him to see what muscles were tensing and activating. And they were able to see how he switched the sports one. That was the science part. Sports science part. Yeah, they were able to show how the tension was getting moved to different muscle. As his body was efficient at holding this position versus the average person-- You prepared to average person, yeah. Yeah, dude. Lighting up all over the place. Yeah, dude. I went against this kid. He's like 20 years old. A great kid. He's only been doing Jiu-Jitsu for a year. And we're going together. And I'm putting in the positions that I should not be getting-- I should not be so exhausted. But I'm so exhausted. And I know why is because I'm nothing efficiently. I'm like holding myself there and like, man, it was pretty disheartening. Yeah. I mean, it's good. You know what, you're on what? Third time? It's only a third week. Yeah. So it's like a couple more weeks than I feel like it. And you are-- No, not a couple more weeks. Well, you're only going-- Six months minimum. Well, you're only going twice, right? Yeah, that's why. I mean, that's what-- I mean-- Bro, you got to-- you know this. I have to weigh my ability to recover with how much I can do. Yeah. I'll tell you the advantage I have now versus when I was younger. I'm way smarter. I'm patient. I'm going to go easy. And I'll let my body adapt. What I used to do with town earlier-- Is I would just go and just go and burn my stuff. I'll tell you about how long I've seen it. I mean, it's taking me that so long to become that guy in the gym. Like when I think about how I train now-- I catch myself sometimes like that. Now I'm so different. There's times where I finish a set or decide not to go up and weigh. And it is still as difficult. It's not as difficult as it used to be. But it's like-- Where it's like-- Everything says I could totally add more right now. But it's like-- But I go, why? Yeah, I'm not going to benefit me. Yeah, I'm already going to get benefits from doing what I'm doing right now. I know I am because this has already been two and a half weeks since the last time my barbell bass got it. And I can already feel that that was challenging enough. But it's like, my ego goes like, yeah, but I want to put 315 on the bar. You know what I'm saying? And I know I can do it because I just moved 275 relatively easy. But I'm going, but why? There's no-- I'm already going to reap benefits from that 275 that I just moved. And so it's taken a long time to get there. I think even just six years ago-- Well, I think-- I'd be really eager to put that 315 on the bar. I'll tell you what, it would be-- and I'm just like you. And we have wisdom now because we're doing this a while. It's harder with strength training than it is with Jiu Jitsu. And I'll tell you why. With strength training is just me and the weights. In Jiu Jitsu, I'm fighting a grown man. And so I'm like, if I'm not careful, and I go too hard, and I move the wrong way, or I give this guy-- He starts to go super hard, and he catches me. And it's like, he just can't hurt. So I'm like, I'm going to go easy, dude. I'm going to go super chill. Yeah. And it's still hard for me. Find your skill, dude. I still get exhausted, bro. I get that kind of ex-- I haven't felt that kind of a long time. You know, that's where your stamina's running out. And you just want to die. You was like, ball-king. Oh, yeah, dude. I'm just like, what is happening? You know, a speed of endurance and stuff like that. Doug, you once a year go rafting. You just got back from-- Yeah, you're rafting. Fourth of July. Last two years. Is that like hardcore hosting? Yeah, I know you-- I mean, it's class three. Top. Yeah. There's-- listen, where did it work? Yeah, it's pretty tame, really. You got a guide. How many glasses are there? Well, the five, I think, is a top. Five is crazy, though. I think, yeah, I think that's fun. I've done three and four. Four is scary. Yeah. Well, I mean, for you would be scary. I'm terrified of that. Well, you could fly off. It's not that scary. You have life fest on. You know, saying you got a guide. Is that-- It's just-- Get a helmet. It's fun, but it's not scary. But it's a lot of work when you're in an 8, 10, 12 person. How many-- how many are there? Yeah, there were six of us plus the guide. Where do they put you in the boat? Where are you at? I was up at the bow. So you're at the bow? Yeah. OK, so they put the stronger guy up the front, who's back. And he's doing most the steering. So he's getting command-- No, actually, the guide's doing the steering. You're doing the-- Well, I mean, he's doing the steering. You're-- I mean, yes. He's right-oaring it. But you're-- He's pulling-- All right, all right, all right. And you're back left, back left. Like, you're-- you are-- He's doing a lot of the controlling-- You are controlling-- Yeah, largely lazy, though. It's largely lazy. Is it-- Yeah, I mean-- So there's moments-- I'm sure I remember that how much-- So there's moments where you're definitely digging in. Yeah. And but there's typically very short. How long is the whole rafting like the thing that's been-- Oh, you start about 10 a.m. and you get done around between 5 to 6 p.m. Wait a minute, wait a minute. Yeah, wait a minute. The whole time you're on a raft, though. Oh, well, you get a little breaks. So there's a lot of different companies. So we were up on the American River out of Caloma, which is Gold Country, here in California. And there's a lot of different companies. But the one we go with always, they do so much more than any of the other companies in that you get to swim a lot, you get to jump off rocks into the water. But how long are you going to run a raft? I'll tell you. At least four hours, he is floating on a river. Of those four hours-- Well, more than that. OK, so at least four hours, he's floating around. Of those four to five hours that he's floating on the raft, there are intervals for a minute. He's going to be really intense. Yeah. Then it gets to cruise for a while. What do you mean, think about that? Causing minute, minute, intense bouts for all they want. I'm going to tell you today is two or so years. Two or so years. I am. I'm still recovering. Yeah, still recovering. What do you have to go to bathroom? And you're on this thing. Oh, well, so you do a lot of swimming. And so as long as that's all you need to do, you can just pee out in the river. All right. Wow. It's a lot of fun. So many calories. You're not having to poop very much. You pee. It's about it. Yeah. You use that. Yeah, feel that he filled up at 8 a.m. It's used up by 10. Did you were you wearing the Burew. Wet suits. So yeah, so this year, so you jump in the river a lot. In fact, I couldn't remember exactly when we started getting in the river. So this year, what I did is I had bought two Viori wet suits last fall. So cool. Yeah. They're like, no, they had those. Well, I just on their site and I was doing shopping. And I go, wow, they have wet suits. I'm going to buy these things. And I want to try it out in river rafting. But I was a little concerned about wearing them from the beginning of the day because it's going to be a 90 degree day. And you know, you're wearing like, I think, as 2 millimeter thick material. And I was afraid I was going to get way too hot. So I wore a rash guard initially. We get out on the raft.
in five minutes and he goes, "All right, if you want to jump in the water, jump in the water." And I go, "Oh man, I probably should have put this thing on earlier." So I jump in the water, we all jump in the water, and it's, you know, it's up in the mountains and it's cold. -Yeah, it's early still, too. -And you do this multiple times, sometimes you're floating down rapids on your back, it's a lot of fun. I highly recommend it. But you're getting cold, and then by the time we had lunch, I had put the, I have like a dry bag. I had put both of my wetsuits in there, and so at lunchtime, I took off the rash guard, put on one of the wetsuits, and then Brianna's boyfriend, Thomas, I gave him the other one, he was cold, too. And the second half of the trip was so amazing. I couldn't get enough of getting in that river. -Yeah, it made that big of a difference. -It made that big of a difference. -Oh, really good one. Well, like control your temp like that. It'll, it'll keep it a nice, it'll, you won't get too hot, you won't get too cold in it. -No, no, I never got too hot in it, even though it was 90 degrees hot. -Did you wear, they have a long sleeve one, and they have a short sleeve one. -Yes, I wore the short sleeve, Thomas wore the long sleeve. Next year, I'm buying one for Brianna, they have a female one as well. -Yeah. -That's hot. -Do they have so killer? -Just and I were on their side earlier. -Yeah. -And I was, we were talking about the jackets, because that was like my last purchase, was their jacket that I love. -They have so many like, lightweight, cool, stylish jackets. There's a lot of stuff on their website that you don't see in the store. -No. -We get sent stuff, so I just assume we go in the store, we do ads for them, we do all this, like I'm seeing most of it. I don't even, we don't even see a fraction of how much cool stuff they have. -It's funny, because it's almost like you got to go there. I was playing a trip out to Scotland in Iceland, and I was like, I wonder if they have like a rain jacket, and then I just look, and there it was, it was like perfect. The same thing, it was like super lightweight, and it just repelled water, and I was perfectly warm. -You guys couldn't pay me to do rafting. -Really? -It's so crazy, because especially if you give me the little water, the three isn't that scary. -So here's the thing. -How many drops did you have that they consider? Because the way they consider it is, so a three will have a certain amount of drops or fast pace. How many total do you think you had in a day? -I mean like class three ones, maybe I don't know five. Not so many. -So only five times in the day, will he have something that was like a little drop off, or the picks up the current around a corner and some rocks. And at three, it's not that four. Four, I remember we had a couple like, I had a really good after. I've never been higher than a four. Five is like crazy. -You're a great swimmer. You both are good swimmer. -Well, you have a light best of a helmet on. -Yeah, that's it. -You don't even need to worry about it. -You don't need to worry about going into the water. We have never lost anybody with a good guide. -I tell you the story, we've lost our guide before. So I've been on so four is aggressive enough that you can hit some rapids and there's some boulders you get them maneuver around. We hit a bump so bad that it launched him off the back. And I was doing the front. And I didn't hear my commands anymore. And I'm like, so into it, try not to hit the rock coming up. And I'm paling. I look back and there's my guide floating down. And he's trying to yell, come on. I mean, eventually we hit the side, boom, in the front of the boat got stuck. And then he worked his float in his way and then he climbed back in. And then we all pushed back off the rock. -Just to let you know how easy it is, though, is Brianna started when she was eight years old. -Yeah. -Okay. -I'm just making me feel bad, but I'm not too good. I feel like we've, especially if we do like a three first you, there is more downtime and cruising. -Well, I see little children in rafts. -Yeah. It's not that bad. I'm trying to. -Yeah, one time. One time. Hold up a picture of the class five rapids. -It's fine. -Because I just want to see it. I just want to talk about it. -You know this makes me feel like. -I've done one. -You know this makes me feel like one time I was on this hike. I'll never forget. It was just gnarly hike, dude. And I was going up and I was with my cousin, and we were hot, and we were like really trucking, and we were doing it for a while. And this woman with a baby in a baby Bjorn just walks by us. -That's how I do it right now. -So I got a cool picture, Doug, of me and a kayak on a good, so I think we had one part, and I figured it was like called the devil's mouth or something like that. And all you see is white water going down and-- -It was brutal. -They're always crazy names like that. -That's crazy. -Hey, dude. I got to speak to the kids, dude. Did you guys watch the video I sent you of Arrelius? -Oh, getting emotional over the soccer game. -You can't talk to me. -I don't like-- -You're so lucky, bro. -Listen. Listen. That's why I sent it, because I knew you guys were going to kick out of it. -Oh, that's a cool guy. -I heard you. -Actually, there's six. There's a level six. -Oh, no. Five was you. -Is six illegal though to go on? -I don't know. -I think that would be a pro. -Yeah, I think there's certain ones that you're not even-- like it's illegal to go on. That's crazy. Yeah, that's crazy. So we don't watch-- -Unrunable. -Yeah. -Okay. -It's he six is unrunable. -So we don't watch sports at home. You guys know, I don't watch sports. I never watch sports. I don't even have a subscription to watch sports. It's not a part of our life. It's not a big deal. We do other things. I'd never played really a lot of-- I played as a kid, but I didn't play in leagues and stuff like that. I did judo as a kid, wrestling, lifted weights, but no traditional-- so it's just not a part of our family culture at all. Anytime something is on TV, football, soccer, bat-- this doesn't matter. Part of me is like, is it because he heard me make a comment on this? The first time he did it, he loved it, and I made a comment. Sometimes you say something your kid wants to impress you. But he loves it. So I get the World Cup because USA is playing the sucks that they lost, but they're playing. So I'm like, you know what? I'm going to pay for this month and I'm going to watch-- we'll watch the World Cup. So I put it on immediately. I really just decided, super into it. Oh my god, thanks, but thank you. This is going to be so fun, super into it. And I'm looking at Jessica and like, is he faking it? Like, what's going on? Which team is ours? I'm like, USA. USA is ours. So we start doing USA. You ever start chanting? Yeah. Then they start to lose. Bro, he's crying. No, no, he's upset. He's mad. I had to turn it off. He got so upset that they were losing. Why are we losing? We did the way he's crying. And I'm like, is he for real? And at one point I was a little mean to him. I'm like, dude, I'm going to give you a word for acting. There's no way you're this sad. And Jessica looks at me with the same real looking shit. You think he's been faking it this whole time now? He's like tears. And he's upset. Bro, it's in. So what is in this? It is in kid. Some kids DNA, bro. We had all the kids over for Max's birthday. You know, you don't have that big ping-pong tape, right? And my buddy, his three-year-old son, and we're the three dads we were out there, sitting outside the barbecue, so that and his wife comes in and she goes, you need to go take care of yourself. I've been playing ping-pong with him for the last hour and he will not give me a break. He's three. And he just loves it. Just wants to figure out. But it doesn't know what he's doing. He was just trying to figure it out and so determined at three years old. I can't bribe my son to play ping-pong with me. I tried to bribe with Legos to play ping-pong with me for, you know, 10 minutes. And then he's like, I'm over it, dad. Like, I don't want to do anymore. So some kids are just-- But the watching part is crazy to me. Yeah, but that same kid who walks into that same kid, his son, who's three. He's got watch football with him all day long. He's got this interesting-- He's got this interesting-- Ultra competitive thing inside of him with it comes to that stuff. And he gets really-- Do you know if you were like that when you were little? Yeah. You were. 100%. You can draw back to-- Watch every sport, played every sport, like eight, slept and breathed it. Yeah, it was crazy. It was like such an outlet for me though. Like, that was like the main thing that got me out of the house. And so, yeah, anytime we'd hang out, it was like we're playing basketball, we're throwing the football, we're bringing the soccer ball to the beach, like whatever. Like I don't-- That was the thing. Like people go and like the beach and these chill and like they lay out and all that. You were there to play. Never. Yeah. You never had like chill it. Yeah, my furthest memory is how old are you in third grade? What do you in third grade? 37. 39. 5. 8 or 9. 8 or 9. 8 or 9. So my furthest back is 8 or 9 watching baseball. And I instantly became like-- and it was our-- I'll never forget because it was our my family didn't watch sports either. And it was my friend who was like a few houses down. His dad was like a diehard Dodgers fan and watch all the baseball games when I go there. And I was drawn to watching it and then became this big baseball nut and instantly sort of collecting cards, memorizing all the players. Yeah. I remember my parents used to bring me out in the living room because they mean they were not in the sports at all. They thought it was so fascinating that their friends could come over and that you could quiz me on who plays right field. Who plays-- Yeah. And I knew I knew all that. What's his batting? I knew all these steps because I had my handful of cards and studied them and knew all knew I didn't really get it. Yeah. Just into it. Yeah, some of them it was really going there. Like that really solidified it for me. So like especially with baseball. Because so growing up like behind my parents' house, the Lafayette or something like Jim Lafayette was like the third base coach for the A's of the time. Then he was like the general manager for Seattle and then also like the Cubs in Chicago. But we used to babysit his kids. And so you know we'd go to the games and we'd sit with the players' wives. And then like for the 89 series where the A's played the giants, like we actually got to go into the dugout and I got like Mark McGuire like Jose Giseko everybody to sign this ball. And it was just like my eyes were like this big. Well so what I'm thinking is I'm thinking about taking him it's like a bonding experience to go to like maybe a sharks game or like a minor league. Do like a lot of balls. And just go the only thing that I'm and worry about is I'm telling you guys, he got it.
really upset. So I'm like, I'm like, I'm gonna work through it. Dude, that's the thing about it. It's such a passionate experience. Like sports is like, it's the microcosm. It's like everything intensified all at once. And then you work your way out of it. - It was so funny. - Bro, it's like, - It's wrong with them. - It's in you or it's not in you. I mean, it's like it's in it's end. - It cares, dude. - I'm hoping that he gets into the stuff that I enjoy like wrestling, jujitsu, that kind of stuff. I would be such a dream. - I mean, the way I would be playing it out, I feel like it's just not how it works. - Yeah, I'm gonna be like, - He's gonna be in the conventional sport. - He'd have thrown them all with me. - I don't know how to throw a ball. - Call your uncle, Adam, - Yeah, call the stuff. - Yo, I'm super, I'm super jealous. - I mean, you could just tell your son's that way. He throws a ball, he hits a ball that way, he shoots a gun already like that. I mean, he's just, he does all these things that are just, and he's naturally, I mean, I'm obviously your good dad, you do these things with him, but it's not like you've been training him to be never. - Great. - Oh, so he just is into it. - Yeah. - And to Justin's point, like you just automatically are passionate about it's worth. - Yeah, bro, that intensity that he had, like that was our intensity, even when I was a high school and called it, like those important games, like you're just like, it's everything, that's your whole world. - Yeah. - It was really funny in a watch, and I was like, what the, just 'cause the one that recorded it. - I mean, I hope it turns you into someone who ends up really appreciating it. - I'll be into whatever he's into. - Because I know how, I definitely know how you get, you don't do anything half-as, and you do get very obsessive and anything. And so it's gonna be cool to see when, right now it's so early, it's like it's more play, but if your son really gets into it, and it pulls you in, to hear you get into any sport, like that'll be fun for us. That'd be a nice evolution. - Fun for us. - It'd be a nice evolution of my pump, you know what I'm saying? - I'm finally talking, talk sports, you know what I'm saying? - Yeah, yeah. - It's still like, so what I think about, 'cause everybody always, I always talk to my other good friends. It's wild to me. I have best friends that go back 30, almost 40 years now that we go back, and it's always great to catch up and see them, but I have now spent more time with you guys than anybody. - Yeah. - Even my friends that I say are 30-year-plus friends. - I think it's a year. - I would say you guys actually know me better. - Yeah. - You know, because you know all the stories of it when I grew up and then you know me now on a daily level. So it's like so wild, but I have that part of with them that I don't share with us is that we were so, big part of my life was sports, and so a lot of the conversation is around that. And so that's what we miss. The three of us, we don't talk a lot about that stuff here. - So it's cool. - So you go that direction would be like, "We've way cool." - Oh man. - We've got a lot to contribute to this win. - I got one more study to bring up, I'm just a short one, but it's pretty cool. And I've talked about this on previous episodes, but I think probiotics are gonna be the next performance enhancing supplement trend because more and more studies show that they help with performance. So they did a study where they had groups of men taking protein powder versus groups of men that took protein powder with probiotics. That's the only difference. - So is it the recovery that they're finding is the biggest benefits of that? - Well, in this study they were stronger. - They're stronger. - They got better with strength results. - Wow. - The only difference was the probiotic. And there's studies that show it helps with fat loss, it helps with inflammation, it helps with strength. There's a study that shows that it contributes to maybe muscle growth and it's good for you. It's like one of those. That's a healthy supplement like probiotics. - Go for it. - It's pretty wild. - Did you, I sent you a study. I think you've brought it up on the podcast. - Great thing. - Have you brought that up on the podcast? - I don't know. I mean, five grams of creatine in post-menopausal women dramatically reduced anxiety. - 95%. - So I saw a reduction in anxiety. - Yeah. - 95%. Pretty much everybody saw a reduction in anxiety. - If you're not taking creatine. - I know. - You need to take creatine. Creatine monohydrate. You need to take creatine. It's so good for you. It's got so many benefits. - I thought that was just a problem. - I know I've heard you for sure a little to that. I couldn't remember if you had actually addressed that study or not, but I thought, wow, that's a dramatic number. - Yes. - For a supplement that's like healthy. - Yeah. - Not a drug. - It's like it doesn't matter your goal, whether you want to build muscle not, what if that you should take that. I mean, everybody. - Yeah. - 'Cause if 95% of women say that they felt a reduction in anxiety just from five grams a day. - Yeah. - That's what it's all about. - That's awesome. - Yeah, that's awesome. - Hell, Dara Labs Hydro layer is amazing. What does it do? It visibly reduces lines and wrinkles. It firms and tightens your skin and it minimizes the appearance of pores and also even skin tone. It's all day hydration. It's non-greasy. It absorbs instantly. Now, a lot of people like to use retinal, but that's aggressive and can cause peeling and skin irritation. The hydro layer is different. It's anti-aging. It reinforces the skin's natural moisture barrier and it supports the microbiome on your skin. It works exceptionally well. In fact, they've done studies on people using Keldara Lab products and a majority, vast majority, 90% or more notice visible improvements in a very short period of time. Keldara Lab is the only skincare product we work with 'cause they're natural and they really do work. They make your skin healthier. They don't just create healthier looking skin. It actually makes it a lot healthier. Go check 'em out. Go to KeldaraLab.com/mindpump, use the code MindPump20 and get 20% off back to the show. - Our first question is from MuazB95, which training split is effective for natural lifters? Training one muscle group once per week or twice per week. - Oh, twice. - Yeah, twice. So they do great studies on this and training. Now, I wanna say this, the volume is the same in both examples. So what I mean by that is what sometimes people do is they say, "Oh, cool. "I'm gonna work out my chest twice a week." And so they just double the workload. So I already do my workout on Monday. I'm gonna say I do it again on Thursday. That's not how this works. The way that it works is you do the same volume. You just split it up, okay? And what they find in the data is people build more muscle and build more strength doing this. And part of the reason is it reduces fatigue. Fatigue influences subsequent sets within a workout, which means you're gonna get less of that strength adaptation. And the second reason is that muscle building signal is being sent more frequently. And muscle building really peaks after about 24 hours. Stays elevated for two or three days and then goes back down. So instead of doing 10 sets for chest on Monday, you're better off doing five on Monday and five on Thursday, okay, better results. - Well, not only that, but you also, even though the study's control volume, but in a real world, even when you make the equal amount of sets and reps, volume's higher. - Volume naturally goes on. - So that just shows you how much better two times a week becomes because it already has this built-in progressive overload into it. In other words, to Salis Point, if you're somebody who always just did like one day a week, you did the 10 or 12 sets of whatever muscle group, and you now split that over two. It's still only doing 10, don't go anymore. Because what will naturally happen is those five and five look different now. You're stronger. Just like the, maybe the first five on Monday looks the same because you were fresh on Monday and you did five, and then, but the second five, which would have followed those first five, you're obviously weaker. But when you put a day or two in rest in between and then you go up and do it again, you're gonna be fresh again, so it's gonna look like those first five. And so what does that naturally allow you to do? Increase the weight. Increasing the weight increases the volume. So even in the studies that show volume controlled, it's better. We know that, or just organically, you're gonna increase volume, which is gonna increase muscle mass. - 100%. And we'll add this. This can get extreme, and it works even in extreme cases. So this doesn't work for most people, 'cause most people don't have a schedule. That would allow anything like this. But you look at studies where they divide up the volume even more, where instead of training a muscle group, once a week, they train it five days a week and divide up the volume. Or they divide it a bit more, twice a day, and they divide up the volume. So just more frequent, it's better. - But you just gonna bring up our 50 minute protocols, like a split. The, you know, for a natural lifter too, to be able to have that kind of recovery and like eliminate fatigue completely, you're just skill training in a sense of practicing. And like, dude, watch how strong you get that. - Next question is from Anika AJ. What can cause muscle loss a company need with fat gain while in a calorie deficit and following a structured strength training program? So this is easy, easy, or I should say reliably, what will happen if you're in too much of a deficit. So whenever you're taking in less calories in your burning, your body's goal is to match the energy intake with the energy I'll put. In other words, it wants balance because if you stayed in a deficit forever, you would die. In other words, if you burn 2,000 calories a day and you wait 1,000 calories a day, and your body always burn 2,000 calories a day, and you always ate 1,000, at some point, you're gonna die because where are you gonna get extra energy and your body's gonna start pulling it from itself and all that stuff. But that's not what happens. What happens is your body learns to burn less calories to match the new caloric intake. And one of the ways it does this is it pairs muscle down because muscle costs a lot of energy. And so when you go in a deficit, I don't care if your strength training great, usually what happens people over-trained with the strength training on top of it is your body's adapting and it's losing muscle because it's. you're taking in two little calories. So this will happen. This happens to people who are advanced, who know what they're doing. They're going to deficit and they'll lose weight on the scale and then realize their body fat percentage went up 'cause they lost muscle. The name of the game with the calorie deficit is keep muscle. - Preserve muscle. - That's the name of the game. - All cost, yeah. - Can I preserve muscle? And if you don't, then you better lose more body fat than you lose muscle, but the best thing is to not lose any muscle. - Well, and if you actually gained fat, you're technically not in a calorie deficit anymore. - So when it's what has happened is what you're looting to right now, which is what used to be a calorie deficit for you. So let's take the example of you used to eat 2,000 plus calories and then also when you decided to go on this really strict diet and cut yourself down to 1,200 calories. And so you're quote unquote in a deficit initially. And that's such a dramatic deficit paired with your exercise. You just start pairing muscle down like crazy. And what eventually happens is you pair down that muscle with the table and it slows down. And now your calorie intake is now maintenance. It's no longer a deficit. And so all it takes is you eating say 1,400 calories or a little bit up and you gain fat. And that's what's happening because you can't gain fat in a deficit. You can't. You're technically, if you're in a true deficit, you're catabolic, you're not gonna build muscle or fat. And so, but if you actually see on like, let's say a dexas can or body fat test that you added fat pounds, then you no longer in a deficit. That being said, Adam, you can be in a deficit and go up and body fat percentage. Yes. Well, yeah, because that's different. That's because that means you lost, let's say, you could see 10 pounds go down on the scale. And nine of it was muscle and one of it was fat. But your body fat percentage will go up. Which somebody will interpret that is, how is this possible? I'm in a calorie deficit and I gain fat. You didn't gain fat. You just lost so much muscle in relation to the fat that you went up and body fat. Your ratio would go. Next question is from Matthew with faith. What are some exercises I can do at home to improve ankle mobility? You know, my two favorites are the combat stretch and sitting in a deep squat and bringing my knees forward while I do it. I have it in squat too. I have not found anything to be more effective for me at least with ankle mobility. The combat stretch, dude. I'm such a, it's so easy to do at home. Sitting on your, sitting on your floor or watching TV. Right, that knee forward. Yeah. And then once you get to a place, because then after that, I just become practicing sitting down there. Like it took a long time for me to get here, but once I got to the place where I could comfortably rest in a deep squat, I just, I mean, when my son is playing Legos on the floor, I often sit in a squat and I'll, for 10, 15 minutes in that position and I'll play with him. And just doing that will keep that ankle mobility up. So although I had to do a lot of combat stretching to get there and working on it, once I got to the place where I could get down in that and comfortably hold that, then it was just a matter of doing that to maintain that. And I now, I never do combat stretch. I can't tell you the last time I did a combat stretch. You maintained it? Now I just get down in a deep squat and do that and that maintains it. Next question is from Stephen Harwood 91. In a recent episode, you guys mentioned doing Tibialis races for shin splints and making your lower leg look bigger, et cetera. It's an exercise I've never done or even thought about really, but I'm loving them. Just wondering what other body parts or exercises are commonly overlooked or certain muscles that rarely get trained that should be getting trained. - I love this question. - Good question. I love this question. - I got a bunch off the head. - Internal and external rotation of the shoulder. - Internal, external rotation of the hips. - So what does that mean? So, if my arm is at my side, so if you're listening, my arm's at my side, elbow bent and I rotate so that my back of my hand goes back. So I'm twisting my arm out or I twisted it in. So, internal, external rotation. The muscles that twist my upper arm, those muscles rarely get directly worked with strength training. They'll be in stabilized positions, but they rarely ever get really strengthened. And this causes shoulder problems when you get really strong and then the discrepancy between those muscles and the ones you're working, or the movements you're working start to get too big. Same thing with internal, external rotation of the hips. Those two, I would say, and then maybe wrist extension, you really don't see lots of people strengthening that. So you'll see some wrist issues. - I think, and I will just reinforce that just because, like, those are the two areas you're probably gonna load the most. - Yeah. - And the hips and the shoulders is carrying a lot of, most carrying a lot of your workouts, like in a sense. And so to constantly have that top of mind of being able to include and incorporate whether it's in your warm-up, whether it's just within your workouts, specifically adding load to it, which I do suggest, I think we talk a lot about mobility a lot, but actually progressively overloading and adding some load to that, the strength in it is gonna take you even further than just the maintenance of it. - I love that you guys went so the opposite of what I was going with right now, because you guys both went like health functional, what people would neglect to miss for optimal joint health and mobility was totally not how I interpreted this. It's personally that's about their lower leg looking bigger and we did Kibi Allison, so I went aesthetic right away. So I'm thinking of things like rear delts are like totally neglected. And you want it sculpt great shoulders. And, or you want great arms, just delts in period. Like, I think so many guys that want great arms focus so much on buying try workouts all day long. They neglect working their shoulders more and building your shoulders up more. And rear delts being one of those main things that a lot of people don't do rear delts fly. - At all. - The lateral's impressive. - Yes. - And then I'd say things like traps, traps are neglected many times to make a back in just the way your shirt sits on you like, I mean. - A lot of functional reasons for it. - Such a great exercises to make sure that get that get limited. Obliques are another one. People just, they don't want a bigger waist and so they don't train obliques, but get defined obliques or abs, you talk a lot about that and being able to see higher body fat percentage. You go on a strength training journey of like trying to build strength in your abs 'cause they always tend to be like a, you know, at the end of a workout, if you ever do, yeah. And after, try going after like really building your abs and all of a sudden you can carry your body fat percentage two or three percent higher and see abs. Like, so that's where my brain went right away 'cause this was more like a step. - Yeah, the other angle I was kind of going was more like just strengthening your feet. - Yes. - And really focusing on that is anchoring your entire kinetic chain. Like anything you're gonna do, like, is gonna start there in your feet even if you're anchoring yourself to a bench. So to be able to have dexterity and strength in your toes and be able to have good arch support and really be able to get up on your forefoot and not be so flatfooted, like all these things will matter and force production. - But I'll say this, I'll just add this. Like, it's happened so many times with me with either friends or clients who are experienced where all we do is do some targeted external rotation exercises for the shoulder and suddenly they can overhead press and bench press more. - Yeah, it's like, it's mad. - Suddenly. - Oh, I have to start. - Like 10 pounds, I have to start every chest shoulder workout with that. - Yeah. - That is, and I've hurt myself so many times not doing that 'cause I'm strong enough to load all those exercises now. I have to prime with that and prime with that. - Huge difference. - Yeah, huge difference. - It's a staple in every chest and shoulder workout. - Totally. - Look, if you like the show, come find us on Instagram. 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