If you want to add volume to your workout, get a little bit more of a pump, add different angles. Machines allow you to do this easier than free weights because they're less stressful on the body. They just are. Like if I go and do a back machine workout with three different exercises, even if I'm doing compound lifts or whatever, it's just not as taxing on the body. I'm gonna recover faster. It's gonna be shorter recovery period. So if I'm like, you know, if I'm training hard and I'm pushing my body limit and I want to add an additional five sets to my routine, I could either do two sets of a free weight exercise or one set, or I could add five sets of machines, which has some value. All right, real quick, here's the giveaway. Maps Aesthetic. This is our bodybuilder maps program. One of you will get it for free. Here's how you can enter to win. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel and turn on your notifications. If we like your comment, we'll notify you. You'll get free access to Maps Aesthetic. One more thing, the sale that we're running right now, the Maps Power Bundle, which is Maps Power Lift combined with Maps Strong, retails of $300. The sale is $79.99 for that bundle. So one payment, $79.99, Maps Strong, Maps Power Lift. It ends in 24 hours. So when we drop this episode, you have 24 hours to take advantage. After that, we're not gonna bring the sale back, probably for an entire year. So if you're interested, head over to mapsmarch.com. Here comes the rest of the show. I got a DM the other day from someone that kind of misunderstands our position on exercises and exercise equipment. So in the past, we've been mischaracterized as like being anti-cardial, which were not tremendous value there. But another one that I get is that we're anti-machine that we don't like machines at all, that they're a waste of time, that there's no value, which is totally not true at all. Machines have a place. I love robots. Yeah, everybody knows that. Not that kind of machine. Not only do they have their place, I believe there are times when they're superior. Yes, yes. So it just depends on the context. I think that's anything we say, this is just social media world now, like you say a statement and then someone's gonna take it out of context and then, oh, I can't believe you guys are anti-cardial. No. You have to be anti-machines. It's like, no, we're trying to teach the audience the hierarchy of things. And many times, free weights are far more superior for most people, but there are always exceptions to the rule. There are absolutely times where I had clients where we spent more time on machines than we did free weights. Yeah, so when you're talking to the average person, it's usually the conversation usually has to go around that, right? You're depending too much on machines, you're not getting the value you can get out of free weights. But that doesn't, again, like you said, Adam, that does not mean there's no value. And in some cases, machines are actually superior. I find tremendous value with machines in certain circumstances. Now, I think we should go back a little bit and kind of talk just very briefly on the history of equipment. Obviously, the first forms of resistance training, equipment or strength training were free weights. People lifted heavy things. Dumbbells and barbells and kettlebells, actually it's what dumbbells used to look like. That's what people used first. Machines came a little bit later and they were an attempt to create something superior to weights in terms of results and safety. And so you saw them start to invent things and back in the day, there weren't big machine manufacturers. In fact, I don't know if you guys knew this, but you know, Joe Gold, who started Gold's Gym, most of the equipment that they had in Gold's Gym, he made. This is how he became. So it was, I thought Arthur Jones was the first. Arthur Jones created Nautilus and that was the first. That was one of the first like a company. Big commercial ones. Yeah. Okay, so who, do you know who was responsible for like the first machines? I don't know the very first machines, but I do know Joe Gold was known for the machines that he co-made and put in his gyms. So like low cable pulley row and a cable crossover and he would design them, put them together, put them into gyms. And this obviously gave him an advantage over other gyms at the time, which there wasn't much competition. Well, also too, I mean, with the rise of bodybuilding, wasn't it the focus of it was, how can we create an exercise machine that can really help to kind of refine and target these muscle groups? Because like that, it was starting to kind of segment down to I want to build and develop my delts, you know, a little more specifically, I want to, you know, kind of hyper focus on certain areas of my body more. And then, you know, as a result of that, they started to get it like innovate and create a lot of these types of machines. I thought that didn't happen until later. I was under the impression that the original introduction to machines to the general population was primarily for like rehab and physical therapy. It was designed to be a safer way to train. And that was the original introduction. That was when that's how they were, I guess, maybe first broadly used, but commercially it was like Arthur Jones, Nautilus Equipment. Right, when it was more popularized with the general public. Oh, look, Doug pulled up some really old machine pictures. Now, and I think these are the 1940s and 50s and maybe even a little bit before. The thing is though, these were not widely used at all. Now to be fair, neither were free weights, but even among the population of people that used free weights, machines were extremely rare. Well, you saw gyms with kettlebells, ropes, and yeah, Indian clubs and things like that, where it was more of like a gymnasium, where everybody was climbing on ladders and doing things like that like way back in the 20s, 30s, 40s. Actually, have you ever seen videos of some of the first popular weight loss machines?  It's like a conveyor belt thing wrapped around your waist. You know my grandma owned one? No way. I swear to God. When we were kids, and I don't know what they did with this, in fact, I should ask you. You know what he's talking about, right, Doug? That conveyor belt looking thing that we would shake. It's the famous commercial. I don't know if it's Maxwell or it has the guy with the goggles on and the helmet, the leather helmet, and he's like this big fat guy and it's like shaking and then the cannonball hits him. Oh, that's right. I don't remember that. Yeah, so my grandma had one and I remember you turned it on. Exactly what it was, it was like a canvas kind of belt and it went da-da-da-da-da-da-da and if you put it around your waist, I think the theory was it shook the fat off your body. They also had these roller machines, so you would stand and it would have these rollers and they would roll up and down your thighs or up and down and it was like to smooth out your fat. Like if you were a piece of clay, I guess. It was Sasha or whatever. It's pretty interesting. I found these vintage photos and they're from the 1800s. Oh, yeah, wow. So there was this guy named Gustav Zander or Zander from Stockholm and this was back in 1865 and you can see some of these things are fairly legit machines. Some of them are kind of crazy but for example, this one, look at that. That's a curl machine. It's a curl machine. Yeah, and now again, these were, I mean, free weights were unpopular. This is even more like nobody had access to this kind of stuff. Yeah, super novel. Yeah, I actually did not know this existed back then. Maybe Doug, you could look up commercial gym equipment like first popular commercial gym equipment. So that's definitely Arthur Jones. Well, what he did was Arthur Jones went the performance muscle building route and he became somewhat popular through his Colorado experience, which I brought him out, brought up on the show before. Yeah, yeah. He took KC Viator, who at the super genetically gifted bodybuilder, I think he won Mr. Universal America, which back then was a big bodybuilding competition at the age of like 18 and KC Viator had come to him totally deconditioned, lost lots of muscle. He had an illness. I don't remember what it was.  And we're going, and he also had other people in there and we're gonna look at your results throughout the process. Now he also employed this super high intensity training technique where he would train you to failure and beyond very low volume, but it was like balls of the wall type crazy. Anyway, the results that people got were insane. Still disputed today. I forgot how much muscle KC Viator gaining a month. It was like, it sounds like impossible, but nonetheless that kind of got things a little popular. And then in still in the seventies, you didn't have a lot of bodybuilders using machines except for maybe a low cable pulley row and maybe like cable crossover. Otherwise they didn't use machines. The eighties you started to see more machines and a lot of it had to do with the commercialization of gyms. So you go to a gym and machines looked sleek and advanced. Then of course they used machines to attract women that's a big portion of the consumer population. Hey, these aren't gonna make you bulky like bodybuilders use these machines over here. Were they a big consumer back then? Women, they were a big consumer base that gyms were not tapping into. Oh, that's what you mean by that. I thought you meant like there was, they were a big consumer within gyms already. And I'm like, that's what kind of started to attract. There's a lot of things that played a role. They used to put purple and pink mats. Exactly.  Well, I mean, aerobics classes exploded. That was a lot of women. Cause I mean, they were smart. They looked at the consumer base and said, we're just attracting dudes. We're not gonna make much money. There's a lot of reasons why gyms took off and became a successful potential successful business model. But that was one of them. It was like, we're able to attract women to our facilities. And the ones that did that well did the best. And so that's kind of how machines came into the fray and more and more people started using them. But I do before we get into why or when machines are better than free weights, we should talk about why just quickly free weights, we often praise them above machines. Now for me, one of the main reasons why I tend to advocate for free weights more often is the carryover that you get from the strength that you get in the gym with free weights carries over more so to the real world than machines. And mainly because free weights, when you're moving things or lifting things in the real world, it's always free. You're never lifting something on a track or with a cable. It's always a couch, a box, your kid. And free weights are more like that than machines are. And you see more carryover. Like if you get stronger with a barbell squat or an overhead press, you're gonna see that carryover to the real world more than you will. You know, with other types of things. Yeah, it'd be nice if things in the real world were nicely balanced and followed a track and predictable and all those types of things. But in reality, I mean, your body has to do all kinds of things to pull off some of these movements to be able to stabilize, to not rotate, to get the action out of the muscle, to lift. And so it is a different experience. And it is something that's very valuable in terms of translating towards real world strength and then also like athletic pursuits. But I mean, machines definitely fit a gap that's there in terms of being able to add volume, apply more safe ways of loading, that type of thing. Did you guys know what was the first machine that got really, really popular of all the machines? Like was there like a leg press come and then that kind of blew everybody's mind? Cause we're looking at stuff that goes all the way back in 1800 and that obviously wasn't popular. It wasn't even popular in the 40s and 50s. And then all of a sudden Arthur Jones comes, starts to build them in the gyms and stuff that get really popular. Were there like a couple of them that really started to take off? I can only base it off of what I know from the bodybuilding routines of the 70s that's when machines started to kind of come in. And it was lat pull down, low cable, pulley row, cable crossovers were the most commonly used machines among bodybuilders. And leg press, probably, right? Leg press is a little bit, but that started coming later. I mean, bodybuilders in the 70s all squatted.  What's up, Doug? One of the early ones is a Smith machine back in the 1950s was born because of Jacqueline's assertion that some form of machines was needed to safeguard members from injury. Oh, Jacqueline. Yeah. And then the other one is this guy named, I believe it's Zinkin. Well, while you're on the Smith machine, I've said something that I don't, I haven't fact-checked myself about. And I was told, or I remember either being told or reading a long time ago that originally Smith machines were designed for upper body only. Interesting. Oh, I don't know. For the reasons that you said, exactly what you said, but the original intent was purely for upper body. Interesting. I know Jacqueline had some of the first gyms. In fact, he had a couple here in the Bay Area, if I'm not mistaken. Oh, really? Yeah, he did. I think it was called Grecian. I think that might've been one of his gyms. I don't know if you guys have heard that. Here's him on a Smith machine right there. Look at that. Doing a squat. Now, Jacqueline is, I mean, he's the godfather of fitness. Is that Jacqueline right there? Yes. Oh, that's a young Jacqueline right there. By the way, if anybody's never heard of him, look him up. In his fifties, he set a world record in push-ups and pull-ups. I think it was 1,000 each. That nobody touched for decades. Yeah. In his seventies, he swam from Alcatraz, San Francisco to Alcatraz. Pulling a boat with his teeth. Pulling 70 people on row boats with his teeth, hands and feet shackled. And it's on video, by the way. You can look this up. So great. That's so insane. Another name that comes up is Harold Zinkin, who created the Universal Machine. Oh, there you go. That's the one that was in every, that's the high school. Is that the cable one that has, or the one that has the CD row, the military press? Universal. So on each side, there's a station. Yeah, yeah. I do remember that. That was at my high school. Those were so crappy. They were so crappy. They were the worst machines of all time. They were so dumb, so bad. But yeah, so the carryover is one of the main reasons. Because, you know, consider this, like, we all trained, for the most part, I'd say at least 90%, maybe correct me if I'm wrong with you guys, but 90% of our clients were everyday people. They weren't fitness fanatics or bodybuilders or athletes. And everyday people, they like to look good, they wanna be fit, but they don't wanna be strong in the gym and then weak in the real world. Like, that's a terrible, that's almost like a waste of time. Like, okay, I'm strong in the gym, that's nice. But then when I go lift the couch or a box, I hurt myself or I'm not strong. Like, I want that to carry over into the real world because I don't know about you guys, but when my clients would come back and say, man, Sal, I was moving and I felt so strong while I was moving or, you know, I had a female client once tell me that she put her suitcase in the overhead compartment for the first time and she felt so good about that or, you know, I was playing with my kids at the park and I felt so stable, I haven't felt like that in a long time. So free weights just give you that carryover and it's mainly because the world is made up of free objects and so when you're moving objects in the real world, it's more closely related to free weights which is what makes it, you know, in my strong opinion, one of the reasons why you get such good carryover, you know. The next thing I would say is this. Now, and this is an interesting part of free weights. We talk a lot about safety with machines. Here's where machines can get dangerous and I've seen people hurt themselves on machines because of this. When you're using a machine, you have to follow the path of the machine. So if you're taller or shorter or your range of motion is compromised for some particular reason and you're pushing or pulling or twisting on a machine that's on a track, you have to follow the track and if that track is inappropriate for your body, that becomes a problem. Free weights, I could train someone that's three feet tall, seven feet tall, someone who's got long arms, short arms and whatever, the free weights follow the person and that makes free weights super valuable and probably one of the reasons why free weights in bands are more often used with physical therapy than, you know. Well, I think that's the most valid critique of the Smith machine in my opinion. Like, I mean, there's, we've talked about the Smith machine before and using it for upper body, not so bad because you can do things like a military press or something where you're pretty much staying in the same path but doing something like a squat or a lower body exercise, like, you know, your spine doesn't look like that. You're not going straight up. Yeah. And you can't, like when you do a free weight squat, the bar path, yes, we're targeting it to be as close to straight up and down as possible but it's not realistic. It's unnatural. Yeah. Yeah, so you end up forming your body into an unnatural position just to follow the track and that's been a big critique of mine of it. Also too, it's just, I mean, from just kind of one of those perspectives, it's a lot easier in terms of like a bench press because you're taking away a lot of the stabilizing mechanisms that are involved. You just push. Yeah. Which is great, you know, for somebody that might have issues or injuries or things that are inhibiting that from happening, but at the same time, like you have to know what you're working with and the reason why you're doing it is everything. Yeah, the two leg exercises that I would, not often, but I may have done a few times with a Smith machine would be a modified squat, look more like a hack squat because of the bar path. Yeah.   And then the other one would be a stationary lunge because again, the bar goes up and down and sometimes I would use it to teach someone had a lunge and they would hold onto the Smith machine for balance when doing it, but like a squat or like try deadlifting on us, you can't deadlift on a Smith machine. Well, you can. It's just, it's not going to be a deadlift. I mean, people do, there's a lot of people that do that. So I mean, I always feel for the Planet Fitness people, there's a lot, Planet Fitness does not have any barbells. So you can't just go over and do deadlift, there's not like a deadlift platform there or anything. So, you know, you have people that are even following mass programs that have a Planet Fitness and then so they've had to make that modification and use the Smith machine. Yeah, I've never been a real fan of that. You know, as a kid, I was, I'm tall, I was 6'3", right? So I remember going to the gym and- Not fitting, right? Yeah, like, you know, like some gyms have like, were the, would it be like colored? Were my knee joint and where my ankle, and so you can kind of, you can kind of line it up and nothing ever lined up right for me because I just didn't have that average body type that the machines were built for. I remember talking to, oh, I can't remember his name. He was one of the founders of Hammer Strength and we were talking about machines and Hammer Strength took the market by storm. Another, you know, machine, plate loaded. Yeah, I actually really enjoyed Hammer Strength. Well, what they did with Hammer Strength is they tried to- They combined. They tried to make a machine- Free weight with the machine kind of- Yeah, they tried to make it emulate free weights in many ways and it became very popular but I remember talking to him and he said, you know, here's a deal with machines. A lot of people don't know this but they're designed for a five nine male who weighs around 170 pounds. That makes a lot of sense.  It just, regardless of how many notches they had to kind of pull the pads out to help you stabilize it was just, it didn't work. There were machines that had to hand the bar to a client because they couldn't get to it because they were too small or too short. So yeah, that becomes an issue and again, they're designed for the average person. So there's a bit of limitation there and if you're outside of that then what happens is the machine is designed to be perfect for a particular size. So then it becomes less and less perfect because your size doesn't necessarily fit to it. And so this is why, again, like for example like some of the worst ones, like one of the worst ones is you ever do the seated tricep extension which if you fit in the machine, I'm gonna tell you something, it's a great tricep exercise. Rarely do I ever fit. My arms are too big, I'm getting in there and it's all weird. Shoulders are too broad to fit in the thing. Yeah, so it just didn't work. But with free weights, it doesn't matter how long my arms are or how wide my shoulders are it follows my body. And so used properly, it can be more appropriate. The other thing that free weights give you that you can't really get from machines is the stability component. Totally. Which I would make the case, especially as a trainer training a new client would make the argument. And this is where probably most of our argument comes from of why free weights are so superior. Because most clients that we train, the very kind of first phase you're in is stability. Just learning how to balance. Yeah, stability is kind of the foundation of programming for clients. And so they have to learn that first and if you go straight into machines, you don't get that. And I think that is a very limiting factor for a lot of people starting out. It's a great point because the thought process for a trainer initially when you have a beginner is that you wanna go with the safest type of a workout. And machines do provide that. However, it's not addressing a lot of these glaring issues that you're seeing in their movement patterns. And free weights are much better at that in terms of having to face those types of challenges for their muscles and for their joints. And it's critical that you do that then because then we build upon that and we get stronger and more muscular. And if we don't address those imbalances and issues and dysfunction, it's gonna really result in a bigger issue down the road. Would you guys make the case that you actually increase your risk of injury by getting strong without addressing stability first? Of course. Yeah, because now you've got more force capability with the same or slightly better or even worse stability than before. So now the risk of injury, I mean, like let me put it this way, if I had the stability of a 15 year old kid with my ability to produce force, I am gonna hurt myself. Well, it's like having a terrible steering or suspension and then giving a car an extra 200 horsepower and thinking that it's not gonna increase the risk. Totally, totally. I remember learning this like, so when you first become a trainer, I'm sure you guys remember this. There's a lot of lessons you learn because of the mistakes you make with your clients. So I had this kid that I trained, this 15 year old kid, who was one of my first clients and I'll never forget him because he eventually became a personal trainer.  Part of it's because they're young, part of it's because they're growing so fast or like clumsy puppies you've ever seen. Yeah, like young giraffes. Yeah, and you have them try and hold the lightest dumbbell overhead that they can definitely lift but they can't balance it. It's like all over the place. So I had this kid do machine overhead presses and we did it for like two months and his strength went up quite a bit and then I thought to myself, now it's safe to go to dumbbells because I mistakenly thought stronger on the machine than we moved to dumbbells. We went and we went light. I remember we went light to dumbbells and I luckily caught it. He almost dropped a dumbbell on his face because he could push it up but he didn't have the stability. So he went like this. Especially at the end range like that. Yeah, and I remember it went like this and he was gonna drop it on his head and I caught it real quick. And I remember thinking like, man, you can press. Wow, that's weird. Yeah, I remember how much it was. Well, something like, you could press 100 pounds on the machine but these 10 pound dumbbells are gonna drop on your head. And then I remember thinking like, oh, he can push it. Because if I held his wrist, so you could probably lift twice as much but it was a lack of stability. So, and that's what free weights give you a lot. So whatever you lift with a free weight as you get stronger, you're also gonna build the stability to do that exercise because it's free. So that's the thing. And then the last one, this one's the controversial part but we make this argument all the time because of the factors we listed before and because of factors we don't yet understand. We haven't yet identified. Free weights tend to build more muscle and as a side effect tend to burn more body fat. And there's reasons I can explain why and then there's reasons I can't. Like it's hard for me to explain why a barbell squat or a barbell bench press or a barbell row just in my experience training clients and myself and train lots of people just makes people stronger and build more muscle than the same amount of volume with machines. Well, it's just, they're more demanding. I mean, it would be my answer to that. Well, mine would be the stability in the muscle recruitment point. I think that's part of it. But if you have someone stand on like a wobbly board with more instability, it's still not as good. It's like there's gotta be like a point where you're diminishing return. No, I get that. That makes sense. Cause it's not all about, I mean, I guess that's why we made that, all of us as trainers when we were younger made that stability mistake, right? When we learned like the importance of- Went too far? Yeah, went too far and then that's where the returns start to diminish, you know? Well, in terms of instability, if you address that and you get your muscles to respond sort of subconsciously going forward, like they get stronger, they know they need to like respond. And now you're adding in the free weights and you're adding more load, you get a louder response. You recruit more muscle fibers. Yeah. And so that has to play a factor. Yeah, and again, there's stuff that's unknown because I've seen exercise scientists debate this and they've got good studies and explanations of why there's no difference. But when they do polls, and I've seen these polls many times, well, they'll ask strength coaches and they'll say which one's gonna produce more muscle and more strength. And it's like 80% always say free weights tend to. And that's my experience as well, generously speaking. But again, this does not mean that machines aren't valuable and this doesn't mean that machines are sometimes more valuable than free weights. And that's where I think we should go because again, I want people to know the true, like the truth about all this stuff so they can apply it to themselves. Well, the first thing we can start off with is the same thing that makes them weak also makes them strong, right? The fact that it's so stable and you don't challenge stability has tremendous value when you need that, right? So example, and that's why I thought it was physical therapy when they first came into the scene was when you had an injury, somebody injured something. Let's say you had, you broke your femur or something along with a hip and like you're doing exercises, you can't do like a starting, rehabbing that person, putting them on a barbell squat will be tremendously dangerous. But putting them on a lying leg curl where everything is in a fixed position or a leg extension, like that's way safer. I'd need would have been a better example. Or if someone tore their ACL or MCL, you know, putting them on a leg extension you would do for extended period of time before. Let's go exercise to exercise. I'm gonna illustrate this point right here because the less stability in some cases makes it safer. So let's go leg extension. I could theoretically do a free weight leg extension. I could strap a dumbbell to my leg, to my foot and do a leg extension. But now let's say I'm dealing with someone who, like Adam said, just had, I don't know, one of his lateral ligaments on his knee operated on. So it's not so stable laterally. Maybe some patella issues are going on, but we're rehabbing them. What I don't want is any potential for twisting or for lateral instability with that, all I'm trying to do is strengthen their quad. So a dumbbell strap to my foot, even though I'm mimicking the same exercise or I'm still doing a leg extension because the side to side is not controlled, that's gonna limit me to hell out of me through that recovery process. Whereas if I put them on a leg extension, there is no issues with the lateral stability. It's all extended and flexed. And in that case, it makes it much safer. Same thing can be true for even an overhead press. If I'm trying to get someone to, like I've worked with clients who've had frozen shoulder, which is really annoying to work through and can be quite tedious. And part of that process is getting them to move through full range of motion first. And we can't do that when there's stability stuff to have to worry about. So sometimes I've even had people, where they hold on to a machine and I lift it for them and they just hold on. I'm just trying to get their shoulder to track properly. If they're stabilizing, it ain't happening. They're frozen. Everything's in a bad position. You wanna in a straight line too. So that way it's controlled. And because of an issue like that, I dealt with the same thing. You are trying to increase very incrementally new angles of range of motion to gain access to. So you gotta be very meticulous and get rid of some of those other variables there that's gonna kinda twist and push it to the side to side because it's just not in that capability yet. Yeah. Or what if you wanna work on scapula retraction, right? You wanna work on someone's ability to pull their shoulders back, to work on the posture. But they have a low back injury. What are you gonna do with three weights? A barbell row? A dumbbell row? Yeah, you could use a bench to support yourself, but look, I've worked with people with back injuries. Having them lay any way prone, even if they're supported sometimes, still is not a good idea. Whereas with the machine, they can sit upright. The pad is in front of their chest. So there's no gravity adding to the resistance pulling them forward. And they just sit there and stabilize and focus on scapula retraction. So in those cases, machines are just safer for the lack of stability, which was also the strength, right? Three weights add. I mean, it also has the benefits of being able to ice, which is kinda similar to that, right? Just to be able to isolate a specific area. Well, here's where bodybuilders love it. Yeah. Because if you're a bodybuilder and you're trying to add more volume to a target muscle, you're also playing this balancing act of overtraining and not adding more volume and work to the rest of the body. So I could do a overhead press standing, which is still a press, but man, I'm standing, I'm activating lots of different muscles. You know, I have to stabilize. I'm already teetering on overtraining because I'm adding a lot of volume or I could do a seated overhead press where everything's already stable for me. And now I could just target more of the volume to the target muscle. So I can be more specific with where I'm adding the volume so I don't have that carryover that could potentially compromise my resistance. There's a lot of value to that because some of these free weights are very taxing on the central nervous system. And it's the next workout that you're gonna get into the next few days, you're gonna feel the result of that in terms of like overtraining. And so if I can keep adding more volume to specific areas of my body that I'm trying to really build and develop and zoom in on, this is where machines, I would prefer machines in that case. This was absolutely necessary for when I was training for shows, I was training seven days a week, sometimes twice in a day. There's no way I'm doing all free weight exercises every time. You'd be fried. No, I'd be absolutely fried. And there was times when I was just sitting here talking about machines, I was thinking about a machine I don't think we've ever talked about that I wish we had or I saw more often.  I love that machine. Now, is this the hammer strength one? Yes. Yeah, yeah, yeah.  And you put your arms under your pads? Yes, and then it's on, your elbows are on the pads and you could just, I mean, the- Nothing isolates that, that's a crazy one. I love, that's why I mean, and to isolate a rear delt, which is a small muscle and not- Very difficult. Yeah, and really not overwork or even incorporate much of the rest of the body is really, really tough to do. So yeah, I mean, I was able to do things like that. I was able to come back to the gym in the same day, knowing that I already kind of crushed the weights and then go over and just touch little areas that I wanted to increase the volume, but I didn't want to over stress the rest of the body. This is why we recommend, so Maps Aesthetic is our bodybuilder, one of our bodybuilder maps programs and it's the programming that Adam used when he became a professional physique competitor and we put focus sessions in there, right? So you're already hitting the whole body three days a week, but according to the program, if you have a week body part, you can hit it up to five days a week. The additional two days a week, we recommend in the program use machines, specifically for this reason right here. Easier to isolate, less damaging to the body. Here's an example of easier to isolate. I'll use two exercises that biomechanically are almost identical. A pull-up versus a pull-down. If I want to teach someone to isolate their lats, the pull-down is way easier to do than the pull-up, even if I control for the weight. Even if I put someone on, which by the way, this is cheating now because I'm using a machine, but even if I put someone on a gravatron that lifts their body, they could still isolate their lats better when everything's stable and they're just moving their arms. So the ability to isolate with machines- That's really because you would say their trunk is locked in. Everything's locked in. Yeah, yeah. Because when you do a pull-up, you can't help, but- No. You know, sway a little bit. It just takes more skill. Yeah, more involved. You get more muscles wanting to contribute. There's just much more skill. Even a chest press, right? If I'm trying to teach someone to feel just the chest working, they're gonna get that done easier with a chest press machine than they will with a bench press, even though the biomechanics, theoretically, are identical, right? So the ability to isolate and target, which by the way, this is oftentimes I would use machines for correctional exercise because I'm trying to teach someone to connect to a muscle and the free weights are just so demanding, even easy exercises for them, just demanding in terms of movement that I just couldn't get them to isolate or target that muscle. I'd put them on a machine. Here, this machine's gonna do all this other work for you. Now just feel this area. And then they'd feel it, and then eventually we'd graduate and move to the free weight version of that. Would you say to some of the benefits of the machines, because I know this wasn't on our list, but I'm thinking about it right now is just the novelty of it, right? So there's only so many ways you can do like a dumbbell shoulder press. Oh yeah, so many different things. But you can do that in like weird- Sure, because- Because it stimulates it from different angles. Right, from different angles. It's still an overhead press, but the angle that you're doing it from is different, is there's gotta be some value to that also. Totally, absolutely. Now the next one, this one is one of the main reasons why I would use machines in my training, and that's that some exercises are just impossible to do with free weights. Some exercises would not exist if machines didn't exist. For example, a tricep press downs. Okay, sounds very silly, but that exercise would not exist if machines, you would have to literally, and by the way, there were some bodybuilders that tried doing this. They would get those gravity boots and hang upside down and hold dumbbells and then try and do- That's ridiculous. Like a tricep, which obviously is like- Yeah, I think a better way of saying this is not impossible is I know there's some nerd in here listening right now. So I could do all those with free weight. It's just incredibly less- Ineffective. You can get insanely creative. Yes. Is what I would say. Yeah, leg curls is another one. I mean, I know you could do physio ball leg curls and I love physio ball leg curls. It's not the same. It's not the same. You're not loaded. You got to stabilize quite a bit. And so yeah, I think leg curls is definitely one that, I mean, you can really get those hamstrings from a different angle. What about a leg press? Like name one free weight leg exercise that doesn't involve the upper body having to be, having to somewhat stabilize, right? With a leg press, your upper body is in the chair. You ain't moving. The only thing that's moving is your legs. For rehab purposes, this has real value. I've actually used leg press for rehab. And then for recovery value, like somebody hammered deadlifts and squats is not important to them because their legs already developed or they've had all these hard workouts and they're tired and like, but today's leg day, should I barbell squat?  Why don't we try a leg press because everything's locked into place. And it's an easier way to- Well, also if you have discrepancies left to right if you've just come back from rehab and injury and like you can build and develop safely with one leg, leg pressing at a time to really kind of get them both to respond somewhat at an equal level and build and develop that way. We didn't say it. And it kind of I think falls back in the isolate thing too is the the priming benefits with machines versus free weights too. That's your point. That's something that when I'm looking to target a very specific muscle group and I want to prime it before I go do the big compound lift I'm always doing that with machine. I'm not doing that with them. I'm not priming with a free weight exercise that's gonna be more taxing and recruit other muscles. You know, that's how I use the abductor machine. When I had clients that needed to work on their abductors sometimes I'd have them do an abductor machine so I could feel the abductors activate. Then we'd go do our squats and they would feel- Right, because otherwise you'd use rubber bands but that's not as accessible. So yeah, machines would be perfect. And then yes, you can do that with bands and whatnot but you loading an abductor. Now I'm not, I know I've made fun of abductor machines but in some ways they're superior. Try loading bands to really develop that kind of strength.  And you could build lots of strength in that area. So now I don't see it's perfect but I don't think you can replace it is in that way, that's what I'm saying. Leg extension, we talked about that really can't do a leg extension. Now I like sissy squats for- The dumbbell is just weird. Yeah, you know, I've seen people do it. I like sissy squats better than leg extensions for developing the quads but sissy squats are not appropriate for a lot of people. Yeah. There's a lot of people that is way too hard. It's not gonna work.  And then most cable exercises, like if I'm doing chops from different angles- Standing chest fly. Yeah, like all that kind of stuff, like because free weights you only oppose gravity which is going from top to bottom. I can't do free weight exercises necessarily with resistance side to side, or from up to down, right?  There are certain machines that I just find superior to the free weight alternative. Like I love dumbbell pullovers. I put them in every program, most programs, I do them myself, but I'm not gonna lie, the Nautilus pullover machine, I have yet to do a free weight version of that exercise that just feels the same. I'll make the case for flies. I think flies on cables are superior. The ability for you to have maximum tension at both ends. And the squeeze in the middle. Well that's what it is. You feel the drop off almost immediately once you get a couple inches. Totally, I mean dumbbell flies are great still. I'm not saying they're not good. They definitely utilize them a lot. But I think cable flies are superior because of the ability for you to do that. And because the way the origin insertion is on the chest, your ability to manipulate all the angles and stuff that you can do with a cable fly. You just very, very difficult to do that. You can manipulate the angle while you're doing it. You could literally do a lower pack, mid pack, all in the same set. And like I said, because of the way the pack is, there's a lot of benefit to being able to do that. Oh yeah, that became one of the most popular machines, the first ones. In fact, pumping iron. I think that's the only, that in a cable, low cable row, those are the only machines I think you saw on a T-bar row. That was it. Those are the only machines you saw me use in that whole documentary or whatever. The next one, we talked about this already which is easy volume, less stress on the body. If you wanna add volume to your workout, you can get a little bit more of a pump, add different angles. Machines allow you to do this easier than free weights because they're less stressful on the body. They just are. If I go and do a back machine workout with three different exercises, even if I'm doing compound lifts or whatever, it's just not as taxing on the body. I'm gonna recover faster. It's gonna be shorter recovery period. So if I'm training hard and I'm pushing my body limit and I wanna add an additional five sets to my routine, I can either do two sets of a free weight exercise or one set or I can add five sets of machines, which has some value. Well, this is how I use machines now more than ever is, and it's more so actually when I overreach, right? So I build my routine, especially right now where my training volume is lower, it's very maps, anabolic-esque, but we openly admit all the time that even being experienced trainers, we still all have a tendency to overreach. So if I'm getting ready to go into day two of maps anabolic and I've got all these barbell movements that I have planned or written out to do, and on Monday, I decided to press some PR numbers or overreach or do a little more than I probably should have and I'm really sore still, I might pivot and replace some of those barbell movements on that Wednesday workout for machines. So I find it really valuable for when I've overreached instead of increasing the risk and doing even more damage when I'm still that sore, I'll make a pivot and go to a machine workout. If I'm just looking for a pump with minimal damage, it's machines, just always, just a lot. In fact, I can train just to illustrate this even further, I can train to failure more often on machines that I can't work free weights because of the damage difference. Less damage for sure. Less damage, like I can go to failure on a leg press, a machine press, a machine row, and I would say if a 10 was the free weight failure comparable exercises, machines would be like a six or a seven. That's a pretty big difference. You're talking a third less damage the body's what experience. Well, and even from a hybrid perspective, like I love training for performance and love compound lifts and to be able to have compound lifts and do those first and then follow it up with machines to add more volume so I can build and develop my muscles a little bit more effectively. Like I love to incorporate machines in the mix. Now here, this last one is my favorite and this one I think people don't appreciate enough but if you're advanced and you love to train, you pay attention to this, you can get real creative. Machines allow you to have an adjustable resistance curve. So earlier I talked about dumbbell pullovers versus the nautilus pullover machine. Here's why I think I like the pullover machine more than dumbbells. When I'm across a bench doing a dumbbell pullover all the most the resistance is at the stretch. Once I get up here, there's like no resistance. The resistance is my triceps supporting the dumbbell. I have no lat squeeze in that position. I have to actively try to squeeze my lats but it's not the same. When you do a pullover machine, the resistance is all the way through and when I come down to the bottom, it's just I have to hold the squeeze as hard as I held the stretch which makes it way more effective. This is the case I was trying to make with the crossover. The cable crossover is the same way. When you're doing a dumbbell, chest fly, I mean the real benefit is in that stretched position. When you, as soon as you get like Justin said, just a few inches the other direction, you're no longer opposing gravity at the same level that you were in the complete stretch position so it's not the strength curve is completely different. Where in cables, it's consistent. It's the same way all the way through. All the way through, which I think that that's a tremendous value is that point. Now, here's where it gets real fun and this is where I'm talking to some more advanced lifters. There's lots of machines. You'll see a pulley that is pulling either a strap or a cable and most people don't touch this because they don't understand it. They don't know what to do but you're able to adjust the strength curve on the pulley and they'll have little places that you could do this. This is where it gets real cool. So I'll use a preacher curl as an example. So there'd be a preacher curl machine so my elbows are sitting on the pad. I'm doing the curl and what I can do with the pulley and what'll happen is you'll see the pulley and it'll be funny shaped. It won't be a perfect circle. It'll kind of be oval, okay? So what that tells you is at some point there's gonna be more resistance on the pulley than in other places and so what you could do with some of these machines is I could make the preacher curl heaviest at the bottom. So this is where it's hardest and then it gets easier at the top or I can make it heaviest at the top. So it's light at the bottom, heavy on the squeeze and there's a lot of machines that allow you to do this. Most people don't touch the pulleys because they have no idea. Well, and by the way, this now makes that exercise novel. Super novel. So if you always do a preacher curl on a standard preacher machine that's the same strength that you can't manipulate. I mean, and that's all you do, right? So you do that all the time. You simply messing with that now makes that exercise novel. And we talk about the importance of novelty when trained that in itself already gives more benefit for building muscle. And now one of the reasons why we'll go back to hammer strength. One of the reasons why hammer strength became so popular wasn't because you could load it with free weights. The fact that you load it with free weights or a weight stack doesn't matter. What hammer strength did really well is they knew what strength curve would feel the best and that's how they designed the machine. So for example, one of the more popular hammer strength machines is the chest press. Okay, so you're sitting in the chest press thing and you push and then the weight moves up and it moves down. The resistance and the stretch position is the lightest. The heavier the more you push out, the heavier it gets. Now people like this because we tend to be weakest at the bottom, strongest at the top. Yeah, so you stack more weight on that. So you stack weight and it feels good to get heavy here and light here, right? If you look at their row machines, you'll also see this a similar design. Shoulder press, similar type of design where it's lighter at the bottom, heavier at the top. And this is why people like them because the strength curve felt really cool on the body. It felt really good. So I like hammer strength, but I really like, and again, nobody does this, but you go to a gym, there's selectorized equipment where you can adjust the pulley. You can make your leg extensions heavy at the bottom, at the top, you can make back exercises heavier at the bottom or the top or the middle. You could take an exercise, do six sets, and it'd be six different strength curves. I used to do this all the time and it feels really awesome. You can't do that with free weights. With free weights. It has to be a different movement. It's a different exercise at that point. You know how I would adjust the strength curve on a with free weights? I'd have to like move my body so like I could do a lateral standing or I could do a lateral, you know, laying sideways on an incline bench or flat. You get to go against gravity somehow in a weird way. Yeah. Well, and it's actually impossible with a certain amount. Like you can't do bicep curls that way. You can't do, you can't manipulate the strength curve with dumbbells. No, you'd have to like lay on a bench and do something weird or I don't know. Yeah, you can get the spider curl angle, but to come from top to bottom and get the. You have to hang upside down. Yeah, yeah. So, which is not happening, right? Or that's pretty ridiculous either. Imagine doing curls hanging down your head Instagram people will do it, but yeah. Yeah. But a huge benefit. So to certain muscles like that, that you don't get a chance to manipulate that and machines provide that ability to do that. So again, another example of where machines can be superior.  Are there any others that you just love? Like if you see it, you're like, I'm gonna do that. Yeah, I know that the rear delt fly. I mean, and I love a peck deck type of machine, you know, or cable crossover. You like the hammer strength row. Every time we would work out, that would be. Yeah, I love, I love. And that is actually the opposite of what you said with the. It was lighter at the bottom. Yeah, it's heavy. It's heavy to get it going, but then as you get it in. Lighter. It's lighter and you get the squeeze.  I used to get an incredible pump on my back from the iso-row, the hammer strength iso-row. Yes, as Doreen eats me that one pocket. Oh, I love, yeah. And they have so many handle positions. So if I'm, you know, more upper. You need this chest supported like that for rows, it's appreciated. Yeah, great, great, great machine. I have a few, and they're all like kind of weird, obscure ones, but that's because you can't do them necessarily free weights, like donkey calf raise. Otherwise I have to tell my, like a guy to sit on my back while I'm doing this. I'm not gonna do that. A guy? Why not a couple girls? I mean, I guess you could too, but. That's what I would do. As weird as it was sound, I feel like a guy would understand more than me.  They would probably receive it more or better in the gym than a couple girls. You pervert? No. So hammer strength, excuse me, donkey calf raise, tibialis raise. Tibialis, there's a tibialis raise machine. I used to love using that with clients when they had shin splints because tibialis raises without that are, it's kind of weird, you know, you have to stand on your heels on a block, people slide down and it doesn't work. Tibialis raises. You have to do those against the wall. It's a little weird. And then there was a, there's a golds, the one on Monterey and I only ever saw this machine in a powerlifting magazine, Ed Cohn, who was one of the greatest powerlifters of all time, talked about using this hammer strength, grip strengthening machine. You ever seen it? Where you load the plates and it's got like handles like this and you squeeze it with your hands and you could do one finger at a time and do all kinds of crazy things. If I see that in a gym. Yeah, I'd love to use that. I'm using that every single time. So there you have it. Those are the reasons why machines are sometimes better than free weights. Look, you can find us on social media. You can find Justin on Instagram at mine pump Justin, Adam at mine pump Adam. You can find me on Twitter at mine pump sale. Also, we have free guides that can help you with almost any fitness goal. You can find all of those. And again, they're all free at mine pump free.com.


It is made by the same guy that created the true ingredients, which was that spongebob horror game We played like a couple of weeks back. It was pretty cool So maybe this game is somewhat similar and I am hopefully it's as fun as the spongebob true ingredients And let's go ahead and begin with this. Oh my god What's that week one? This is your first day get an excited yet. Maybe welcome to the Guantanamo gym. Yeah, we punch in Why do you do it so aggressive bro, what? main corridor As you learn to act What is this? Wow, what a muscular foot if you're in the feet, then you probably like that picture. I don't know man Okay, where do we go exercise room? Here we go in here and what the heck Why is he running so fast like We're just trying to catch up to bro. Hey You good, bro How's it not like passed out yet from running that fast? Oh my goodness Okay, what's up with this guy over here?  Maybe he should try to exercise in your other arm Oh, yeah, he only has one buff arm. What? Okay, this gym is weird, bro. What did we just get ourselves into? Yeah, let's work out How do we exercise? All over here Wait, hopefully we just Running super quick back there Okay, um place it back. All right, I guess we are done with our first day here The strangest gym to ever exist See you guys later, man Not finished yet. Okay. I guess we're not What? That's enough for today. I have to go home now All right, yeah, let's go home ladies and gentlemen wait kind of want to explore a little bit or you can actually sprint That's the famous giga Chad. Oh My god, this is beautiful. I will look like him one day. Hopefully man. Hopefully Okay, what a yo what this kind of says bro perfect camera angle Yeah, I don't know about that one, bro. Hey, let's go see this room toilet The restroom There's a wizard. You're doing a good job. Keep it up Thank You mr. Wizard. Oh My god, dude, what I don't want to go in the shower right now. I don't think we want to go in the shower with him Okay, this Has to be one of the weirdest gyms ever dude. What? What is going on in this place? All right? Well, that is it for our first day Not too shabby I guess except for the weird people week two damn man That was some high quality stuff in our clock back in Like how he just slams his card on there What it's got to be the kid Chad you'll see if we can catch up some Chad Where did you go Chad? Hey, did you see the buff giga Chad through here old man? No Hey, where'd it go? Oh Wait, what?  Okay, whatever that is so weird. Let's go back and uh, let's commence our second day at the gym. Oh We lift it today. All right Wait, why do we have skinny arms in the picture? Oh, we just cramped himself If in the picture we said we were like Not skinny.   Yeah, right. We freaking broke that thing Oh, now we're gonna race this dude right here Better go faster than him Because he ended got to be going like all nearly 20 miles an hour The giga Chad. Oh My god, oh god What you just leaped over and punch the machine I should take a picture of myself now.  All right, uh What? nice Indeed that looks really really pretty fit already. I feel hungry. I should go eat something All right. See you later giga Chad and mr. Speedy gold dollars Okay, uh the the food quarters is right down the hallway. Let's go see what's up I'm just trying to get some food, bro. What's up, bro? What the heck? You better not pop out.  You want to fight? I don't even want to fight me, bro. I'm already I'm already a giga Chad myself. I Probably stand a chance. Okay, that dude is so weird. Let's go to the cafeteria. Oh my god a sumo wrestler My goodness What am I witnessing here? This dude has everything from the menu on his table. Okay. Oh pizza Hey, who doesn't love some pizza, right? Okay Minecraft sound effect my god, he's creeping on us again.  You got a pizza hurry before he wants them What's the heck? This strange man is offering you some drugs, but you like to accept it I mean if they're drugs and free why not, right? through it We're already committed. Oh my Okay, maybe we shouldn't have done that. I might have been a bad idea Maybe they were laced or something.  You got all kinds of drugs here I knew it. I shouldn't have trusted the giga Chad First you interact My god, why do we have an axe? Something's about to go down Oh the security room. It's gotta be the security room For what is going on? I thought it was just normal gym apparently not Okay, where do we go down this way or the other way? I don't know. I see some planks I think we're getting chased Is he chasing us? I think we're being chased by the ultimate giga Chad. Oh my god. Okay.  That was crazy.  Where's us? Oh, great. Is he chasing us though? Hopefully not Please don't fall. Okay. Nice Okay, I think we lost him actually Oh my what the we just swatted him FBI open up To survive but unfortunately the FBI kicks in and arrests you because you kill it because of killing an innocent monster How is a monster innocent to begin with? They're a monster like what? Why don't we get arrested? We killed the giga Chad and he was dealing drugs in there. We get arrested for this Okay, thank you for playing. I hope you and everyone else enjoyed it. Please comment your feedback on this yo Okay, uh, I guess that's it There might be another ending. Let's go back and say no to the drugs. Say no to drugs kids Okay, this time we're rejecting the drugs from him Oh my god, he's angry Yo, he didn't like I mean, he looked quite upset. He didn't look too happy that we said no to him Have to go home now. Okay. I feel like we're not gonna make it out of here Alive or something bad is gonna happen to us Maybe not.  I hate it when it's not hot enough What do you mean by that, bro?  Oh my god. He's don't he's curling it with one arm Dude that that's pretty impressive What happened to the old man? He's not here. He probably died That would be messed up if he did. Oh no, here he comes Bro, why is he just staring at us? Is it because we said no to his drugs? I should go to the shower now. Okay. He's just like dying in us now I am not gonna stop watching him, bro. He didn't pop up this time. Okay. Let's go take a shower I wonder if the old man isn't he's Bro, he's in the he's on the toilet working out his one buff arm My god, okay a nice cold shower. Yo, what? He's What is wrong with that guy, yo He's a major creep Okay, he's gone. Boom. The water doesn't seem to be hot enough. I should go to the warehouse and adjust the water pipes Is he there? Oh, he is there. Oh, he's kind of short He's a short dude. All right, um Let's go. Uh, just a pipe the hot water in the pipe room over here Got to be in the warehouse Press eat interact Oh, I think that might be a little too hot Hopefully we don't burn those people that are taking the shower I feel like something bad's gonna happen Yo, I called it out Oh, he's angry Dude, I freaking you and we're gonna burn them like we only turned it out of the way The maximum hotness My god, I'm so sorry Is the old man still in there? Okay.  Oh my god.  So you went to jail Dude, we were framed.   I guess because he's giga chat. Obviously. All right. Well, there you have it That was Jim or jail Honestly, the game wasn't too bad but I'm kind of a little disappointed it wasn't free because when he first released his uh Through ingredients game, it was free And then he priced it at like four or five dollars after with the discount after like people started playing it and whatnot So that's kind of that's a little disappointing. But even that the game was cool. Not sure if it's If it's worth paying for I mean, if you have the money go ahead, but yeah, thank you all for watching and I'll see you guys in the gym


So first ad, first ad, you're running a video, you're giving away a free seller guide. And so, no, no, so just five leads came in real quick. Go into, yeah, there you go. Yeah, they're going at about $13 a lead. So 13 per lead. And that's the thing, man. So first ad, higher cost per lead, going to a cold market. And that's what it is. So, so what you're getting out of it on the back end is you're getting the viewers. So you're capturing that custom audience. Are you, did you create a custom audience of those of those viewers? You did, right? I'm pretty sure we did. I don't remember doing so. Going to, because again, that's just where your money's at. Your money is in the retargeting. So that's why we have to keep going ads. You have to keep, you have to stay consistent and keep going. Because that's what's going to build the custom audiences. And that's what's going to allow you to retarget those custom audiences to get that cost per lead lower. So click on the dots to the left. Let's go into audiences real quick. So this is the second, second conversions lead. But it's the, but it's the first ad, right? It's the first, other than the intro, it's the first. No, it's the same video. We just had to read you because this one wasn't converting well. Yeah. Yeah. Yeah. So then let's go into audiences. I'm pretty sure you've created an audience. Which one, which one would it be? I'm guessing it'd be seller leads. I don't know. That would be people who land on your thank you page. Yeah. So that's why it's very, very important to really be descriptive with these names. So you know exactly what audience that is. Super, super important. But, but that's pretty descriptive.  It shows you what link is, is, is driving the people. Or actually we'll go into the edit check the box and then just click on edit. Check the box. Go to edit. Here? Yeah. So right here, if you scroll down, it'll show you. Dude, how come this ain't, how come there ain't no link right there? Oh, right here? Yeah. These are, yeah, I don't remember creating a custom audience. Yeah, bro. Oh, we would have done this for sure. That's, that's like, that's like what we cover on freaking call number three ever. That's like, that's like the third call ever that we would have ever done was custom audiences. Dude, go to your, okay, go to Cartier real quick. Go to Cartier, grab the link for your thank you page. So just click the dots. You don't have to open it. Just click the dots, get the link.  This right here is the most important, dude. This is the most important. No, grab everything except for the www. So no home. Yeah. No home to the right. No home. Dude, how can we have not freaking, you know what? I think we actually don't, how can we have not done this? We would have for sure done this, dude. So, okay. So seller leads, check the box, edit and just add in that link. So there's a link right there and then update audience. No, scroll down, scroll down, look at everything first. Mm-hmm. Okay. So, okay. So there's your, there's your, there's your audience. Yeah. So you changed the name?  Whatever is going to, you know, allow you to know what, what audience that is, but seller leads is pretty, pretty, pretty, you know, self-explanatory, but you can always change it. You could for sure change it. I mean, these are people who downloaded the PDF. So you can always rename it, just update audience. You can always rename it. Yeah, yeah, yeah. Okay. So I don't know how the hell that couldn't, that, that wasn't done already, but whatever. Hit done. Okay. So now, now we need to be creating an audience. And how do we not have an audience of the viewers of the video, bro? Like, are you sure you're in the right account? This is the right account. Okay. So uncheck that box, go into create audiences, custom audience, and then go, let's go video. Let's, let's create an audience. And how do we not have, we should, at this point, we should have hit next. At this point, we should have two custom audiences of the videos. You've already released two videos. So click the box at the top, go 25%. Okay. Well, I do remember doing that 5% this right here. Yeah. See, so where's it at? That's, that's what I'm, we would have done this for sure. I don't see a 5%. No, 25%. Hit the 25%. Oh, I heard 5%. Okay. Okay. So get out of there. And yeah, click out. So 25%. Okay. So hit choose videos. Choose video. And then, and then grab the intro, grab the intro. Let's do the intro first. Do the intro. What do you mean? This right here? No, the intro, bro. Introducing myself. Check that one. Oh, oh. To the left. Check the box. Hit confirm. Okay. So there's your, there's your, there's your 25%. Just go to name the audience. Intro video, 25%. Intro video. And then in parentheses, 25%. Okay. So create audience. See, dude. And so now in the, now we got to do some freaking dude. We got to do some digging real quick because yeah, okay. So hit done. Hit done. Now do it again. Create audience. And then, and then create an audience of the video that's out right now. So 25%. First video or that's why it's good to have little names for your videos. That way you can start labeling them over here. Perfect. Okay. So create audience. Okay. So hit done. And so now minimize that top, this top part. Hit that, that arrow to the top right. That drop down. Get rid of this new USLV. No, the one below it. Yeah. Yeah. Hit that. Hit that. Okay. So you got first video ebook. You got intro video. You got seller leads. You got Facebook page visitors. And then scroll down and then you got, you got seller opt in, opt in page visitors only. Let's look at, let's look at that one real quick. Let's make sure that those links are, are, are correct. This should be your landing page link. Dude, where, where's it at, bro? That's weird. It's like the links aren't in there. I mean, yeah, I do remember us doing something like this. I just don't remember it being a custom audience call. Like I don't remember. It's been a long time. See, okay. So then get rid of that. No, this is, this is webpage visitors. So, so it just needs to be the, yeah, though. Well, we're excluding, we're excluding actually leave it copied.  We're excluding. So scroll down. Scroll down. So put that in right there at the bottom one. So right here, we're, we're, yeah, this is the exclude. So exclude anyone who lands on the thank you page. And always hit the blue too. That drop down, you got to hit that blue because I don't think it's safe. Did it save? Okay. Purve is safe. Okay. So your landing page goes right there. Dude, that's weird. I don't know where the hell those links went. I'm just, I'm, I'm just glad we're catching this now because this is what it's all about, dude, is building these audiences. So go ahead and hit update. Okay. So we should be good there. We should be good there. I'm glad we caught that now. Now, here's what we have to look at. Going to, going. What it says rules may be too strict. Is that a problem? No, no, that's why you just want to, you got to keep running ads because you got to keep building the audience. You got to keep building that audience. So let that Facebook pixel keep grabbing that data. Just keep running. So hit the, hit the dots to the left. Let's go to the business settings real quick. Let's just double check the domain. So to the left, you'll see brand safety. Click on that and then click on domain domains. So brand safety down. And then domains. Okay. So there's your domain. Okay. We're good there. So let's go into the, hit the dots at the top and let's go to the events manager. So this is, this is one thing that we, we have to do for sure. And I don't remember if we did it. So let's look at this real quick. Okay.  Click that. Aggro, yeah. Aggro, I'm pretty sure we did this. Did we? Yeah. I think we did, but I mean. Okay. Okay. So go in. Let's go into it. Get started. Okay. Configure web events. Oh, I thought we did this. Okay. So hit that. Verify the first one. Click on that. This one. No. The top one. Verified. Okay. So edit events. Yeah. We did, we did this one. We did this one. So hit edit. Okay. So we're good here. We're good here. We're good here. Okay. So, so, okay. So let's go back to the as manager. Let's look at these numbers real quick again. So the cost per lead is, is obviously, you know, higher than, than what you want.  So in your business, bro, your cost per lead may be a little higher.  I mean, it's high compared to what? I mean, at the same time, like in the beginning, yeah, if we don't have a huge budget, that can seem like crazy.  So you have to look at it that way. If I was selling a t-shirt for 20 bucks and I was getting a, a sell for, for $13, then, then, and my profit margin is only six bucks, five bucks, six bucks. It's like seven bucks.  But if I'm selling something and I'm making several thousand, I'll pay 13 per lead all damn day. So you just have to let it right out. You have to let it right out. Now the budget or the time, the time on this is, is what? What's the schedule? What did we schedule it for? I thought we did a week. Okay. So what day is this? What day are we on? This is like four, four or five. Okay. Well, then shit, let it, let it, let it right out. Let it right out. And in these, these five right here, and that's why I do the back end is so important, bro. Those emails, those emails, make sure that those emails. Always. I've got six set up right now. I should be putting another one and another video out. Yeah, bro, put six more. And then they don't all have to be video. They don't, all the emails, they don't have to be video. But I mean, it just makes you stand out even more. But, but just the fact that you're just sending out an email, like if I were you, I would just put six more emails to that campaign over the weekend. Okay. Oh, just go ahead and all six of them. Just knock them out. Just knock them out, bro. But, but I'm saying, like, if you don't have time to do a video, then, then that's fine. You know, maybe, maybe, maybe the ninth email is just texts. Hey, John, just wanted to follow up, man.  I'll be available if you need to talk, blah, blah, blah. You know, here's always a link to my calendar. I'd love to talk to you if you have a minute.  You know, it's the psychology in it, is the fact that an email is going out to someone and they're seeing your name again. So, so there's, there's major massive more psychology when the, when, when, when, when it's the fact that they're seeing a video of you again. I mean, that's even more magical. But even if it was just a basic message, even if it was a basic text email, there's still power in that. So that's why you don't want that to stop at six.    Right. Like, like with, with, with, with evergreen type of hello content, you know, value, you know, base content. And even, even with videos, dude, even with videos, you should have way, you should have way enough time. No matter how busy a person is, bro, take out your cell phone.  Like, like integrated. Yeah, I definitely will have time to do it. Yeah. You know what I mean? Like, like we, there's so much, we have the opportunity we have with our cell phone alone. It's ridiculous. Yeah. So, so don't think you have to be in a, you know, in front of a green screen or at home and the lighting has to be perfect and the mic has to be on perfect.  Make that your freaking 13th video. You know what I mean? Like, like, like you want to keep it real. Like day in the life, pull out your cell phone, day in the life, you know, like, like that, those are powerful, man. So you should be able to add to that sequence every damn day or at least, I mean, not every day, like, but at least maybe once a week allocate two hours a week to add into that sequence. Yeah. No, yeah, I definitely can do that or delegate.  I didn't realize it said five right here. Is it okay if I like see what? Yeah, yeah, for sure. Well, well, you're in the campaign. So it's not going to show you much right here, but, but, um, this is just showing you the campaign. And then what you want to do is also go into the ad set. Actually, you're in the ad set. You're in the ad set. Yeah, perfect. So right here. So, so, well, this is giving me more leads. Yeah, see, so here's the deal, dude.     Now we're, we're past four days, right? We're past four days. Yeah. Okay, we're past four days. Okay, cool. So let, let that one write, let the Columbus write. So if you can get 866, if you can get $8 leads, $9 leads, and, and, and your closing deals, bro, like, come on, like that's ridiculous.  But again, looking at it in the very beginning, it could, it could look scary because we're like shit, man. Like that's a lot of money, right?  For sure. You know what I mean? So, so that's why it's either this or what else, bro? Door knocking, flyers, direct mail. No. Yeah, yeah. I see so many people talking about driving for dollars. Driving for dollars.  I hate that. Like, like cold calling. Like really, like, I'd rather freaking, I'd rather put a video out, leverage the video. 24 seven, that video is going out while you're at school.  Yeah, this definitely seems like the most, yeah, likeable marketing solution to getting out that you're buying and selling and all that kind of stuff. Just for anything, any form of advertising. Any, right? Any, any budget, especially. Yeah, because even in your business, bro, like even, I'm sure you've, you've, you've researched and looked into, into different lead brokers, because you could buy leads for, for any business.  No, yeah. It's like, dude, what's the cost per lead if I went through a lead broker to buy leads? Oh yeah. No, it's expensive. They're talking about a thousand dollars or something just for a major need. Hell yeah. Yeah. And so it's insane. That's why in this case, not only are you captioned a lead, but you're building your brand.  Like that's crazy. Watch how many impressions are the video. Let's move that cursor over. Let's look at the, we got impressions. We got, keep going to the right. Do we got, do we got views in there? Yeah. Three second video plays, video percentage watched, video average play time. So those are, those are good numbers to look at as well. I know it should be higher, right? Like you'd want it to be the whole entire thing. Yeah. But at the same time, it just, it just hasn't ran long enough. It's not, we, bro, we're like, we're tippy towing right now. Like we're literally tippy towing right now. We're so early in this campaign. It's not even funny. So wait, if out of eight people, they're saying eight people have clicked on the link. Link clicks. Yeah, dude. Yeah. I mean, three out of eight, like, bro, come on, right? Yeah. That's actually not that bad. I mean, if you get more people to click on the link, that's awesome. But yes, bro. So, so as those numbers, as, as these ads keep going, and that's why you want to, you want to, you want to definitely prepare for your next one, you know, prepare for your next video. And then, and then as we get that, that, that custom audience from the intro, as we retarget everyone who's watching this one, you roll out the third ad. Now you're retargeting those both to previous video ads. That's when you start to get the cost per lead lower and your brand even builds even more. See, because, because we're just, we're just rolling out new video ads, new video ads, you know, so, so let this one, let this one write out. And I would, I would for sure work on that email sequence, continue to add, you don't want that thing to end. You don't want it to end. Yeah. Because I'm telling you, man, once that pipeline is full, that's where appointments are going to be coming from. They'll be coming from the thank you page, but also, but most importantly from, from the email sequence. For sure. So, so, so it's a, it's a live and breathing organism over there, that sequence. Don't, don't let it die by only, you know, freaking putting six emails there. You know what I mean? But this, uh, if this ad is going to end and like the next, what, maybe three, three, maybe four days. I don't remember which day specifically that we were on. Well, if you go into a click edit right here, I'll tell you what, I'll tell you in the, in the ad set. So click edit. So right here, it'll say the end date. So the 16 days, I still got four more days. Yeah. Oh yeah, bro. See, you're way, way early in this campaign, way, way early, but, but again, that's where everybody freaks out. Everybody freaks out in the first freaking seven days.  I'm not getting anything. It's like, dude, it's being freaking five days. Yeah. You know, you got to, you got to look at, you got to be prepared and, and look at the longterm of 50 days. What's going to happen in 50 days? You know what I mean? So now, now I'm not saying you got to wait that long to close a deal. I'm just saying longterm vision, man. Longterm vision, looking at it as a full blown monthly type of campaign.  There's nothing else better in my opinion, professional opinion. You know what I mean? Yeah. No, yeah. I mean, I'm in school right now. I've got like years to figure this out. Right. Yes, bro.  No, yeah, I definitely, I would want to be doing stuff like this once I'm out of college for sure. You know, that's, that's, that's powerful. But just, just the leverage of marketing on this type of a platform like social media, it could be this, it could be mark, it could be running an ad on Instagram. It could be running an ad on YouTube, on TikTok. It's the same thing. It's leveraging, leveraging video marketing is what you're doing right now.  You have an amazing approach. You have a great ebook that people are able to download. You're given value. Just keep going. You just got to keep going with it. You know, that's, that's, that's what I see with you. You have a great proposition. Like you're giving away something of value. You know what I mean? So yeah, I definitely want to keep going with this for sure. So, so work on, here's, here's, here's some homework, man. Just work on that next video. Work on the next video. Keep it simple. Just like you did this one called an action at the end. And then, and then add some more emails. And then let's talk after that. Let's talk, let's talk, let's talk the day before this one's going to end. And then we'll strategize if we should roll out that next one the very next day or or not. Okay. So this coming Monday then? Yeah. Yeah. So let's chat Monday. Okay. Yeah. Yeah. Yeah. Thank you so much. Cool. All right, brother. Have fun and have a great weekend.


Hey Survivors, In this video I am going to be teaching you how to neutralise the Narciss attacks. Please like, comment, share and subscribe. Click the bell icon to receive notifications for my future videos. If you would like to donate, my PayPal link is in the video description. If you are interested in one-on-one coaching, you can email me at nagsfavocouching.com. How to neutralise the Narciss attacks. Narciss are dependent on your emotional reactions. They are dependent on your response to what they have said or done. When you are reacting to the Narciss, it starts off as a thought and then becomes a feeling which you express or an action. This is feeding the Narciss and regulating their emotions. It's giving them satisfaction or relief. When you engage or interact with the Narciss, they are only interested in getting you to react to them. They will plant the seed to cause an idea or feeling to be in your mind. Your thoughts are like water to the seed. Your thoughts allow the seed to grow. If you continue to think about what they have said or done, it will eventually produce a reaction. They know what they are doing and they know the reasons why they are doing it. They understand the effects that this is having on you, but they do not care. All they care about in that moment is getting a reaction out of you to regulate their emotions and give them satisfaction or relief. When the Narciss is trying to attack you, with a verbally or something that is more under the radar, you need to recognise it and then neutralise it immediately. Most of what the Narciss says to you are lies. Narciss are pathological liars. Most of what they say is thought out or planned before they even interact with you. Most of what they do is orchestrated. They have had years of practice and they know what they have to do or say to make people react. They know how to plan or coordinate the elements of a situation to produce the desired effect or the desired reaction from you. When the Narciss is trying to attack you, with a verbally or something that is more under the radar, you need to ask yourself, what are they trying to get me to do? This is when you should identify that they are trying to get you to react. This is all they really care about. They are hooked on your reaction to whatever they are saying or doing. They want you to react to them. Ask yourself, why are they saying this? Why are they doing this? Why are they displaying this to me? And then tell yourself that they are trying to get you to react. Remind yourself that this is what they are trying to do. That's all you really need to know. That's all you really need to understand. This is the only reason why they say what they say or do what they do. There is no other reason for it. Narciss are obsessed with control and dominance. They want to measure how much control they have over you. Your reaction lets them know that they are in control of you. It feeds them. It regulates their emotions and gives them satisfaction or relief. When you are watering the seeds with your thoughts, watering the seeds that they have planted in your mind, you are giving them the ability to control you. Stop overanalyzing the situation and wondering why they said what they said or why they did what they did. And identify that everything they are saying or doing is designed to get you to react. Thank you for watching. I hope this video resonated with you. Please like, comment, share and subscribe. Click the bell icon to receive notifications for my future videos. We have a private Reddit community where survivors and survivors can share their experiences and knowledge. If you are interested in being a part of this community, you can sign up for our Patreon page. The link is in the video description. Check out the Narciss5Emergency.store where you can purchase your own Narciss5E t-shirt or mug. We have a variety of designs and it is a great way to support the channel. The link to our Narciss5Emergency.store is in the video description. Thank you for watching and I will talk to you soon.