In this episode of Mind Pump, we wanted to talk about techniques that you could do at home that are actually extremely effective at building muscle, at building strength. You know, working out at home can be tough because you don't have heavy weights and everybody knows that heavy weights is the best way to build muscle. But there are two genuine techniques of training that have tremendous muscle building effects regardless, I mean regardless, even if you are advanced. Now one of them is an old technique called isometric training. Isometric training has tons and tons of literature supporting it in terms of muscle building, muscle fiber recruitment, getting people to get stronger. It's just most people do it wrong, so we talk about how to do it right in this episode. We also talk about something called blood flow restriction training, restriction training, or occlusion training. Occlusion training is a more recent invention, or I should say it's been used more recently, although it's been around for a little while. Tons and tons of science supporting it. It actually builds muscle in similar ways to heavy lifting. Now the cool thing about isometrics and occlusion training or BFR training is they don't require heavy weights at all. Isometrics require no weights. BFR training you could do with resistance bands or like 10 pound dumbbells. When you combine them both, you get exceptional, exceptional results. Now in this episode, we also talk about how Adam is going to be doing a free mobility webinar. I want to make sure I mention that site because we've never taught a class online for people. This is the first time we've ever done that. You can go to mindpumpwebinar.com, sign up, and watch Adam teach a mobility class. But nonetheless, in this episode, we actually give you a full workout on how you can combine isometrics with occlusion training or BFR training for maximum amazing results. By the way, we have a occlusion training guide that teaches you how to do this properly because that requires a little bit more instruction. Now that guide is very inexpensive. We normally sell it for $27, but because we're doing this episode and we haven't talked about that guide in a long time, we actually wrote that guide about four years ago, we're going to give it to you for $13.50. We're going to take it and make it 50% off. Here's how you get the BFR or occlusion training guide. Go to mapsbfr.com. That's MAPSBFR.com. Use the code BFR50 for the discount. Again, that'll give you 50% off that guide. It only makes it $13.50, so it's super inexpensive. Also, this episode is brought to you by one of our favorite sponsors, Zbiotics. Now Zbiotics blew our minds a while ago. They're the first genetically modified bacteria or I should say probiotic supplement. These are probiotics that they modified to produce specific effects or results. What did they design this bacteria to do? Well, check this out. They designed this bacteria to produce an enzyme that breaks down the negative byproducts of alcohol consumption. One of the reasons why people may feel crappy the day after they drink alcohol is because of something called acetaldehyde. Acetaldehyde builds up in the system and you have enzymes that break it down, but if you don't have enough of the enzymes to break this down, like what can happen when you start to drink a lot of alcohol, you start to get these really crappy negative effects. You might feel inflamed, you might feel a headache, feel groggy, irritable, just genuinely not good. Well, when you take Zbiotics before you drink these genetically modified bacteria, go to your gut and start producing this enzyme that breaks down this byproduct of alcohol production. Now when you drink and you get this buildup of this particular compound, again called acetaldehyde, gotta say that right, acetaldehyde, these bacteria produce this enzyme, breaks it down, and you feel really good. So if you're like a lot of people and you're drinking a little bit more because you're at home, maybe enjoying a glass of wine or you need to relax a little bit, have Zbiotics so that you can negate some of the negative effects of your alcohol consumption.  So go to their website, Zbiotics.com, that's the letter Z-B-I-O-T-I-C-S dot com forward slash mind pump, check out their website, their website, they have all the science, all the literature supporting what I'm talking about, and use the code mind pump for 10% off. Again, that's Zbiotics.com forward slash mind pump, get 10% off any of their Zbiotics products to help you with alcohol consumption. You know, we've been talking a lot about adding value to clients at home workouts. We talked to a lot of personal trainers, probably a good portion of our listener base, our personal trainers, and I think we all have been listening and reading the DMs. By the way, I think all three of us agree that we try our best to try and answer as many as we possibly can always. And you know, there's been a common theme I think amongst all of us of trainers trying to find ways to keep their clientele up and build value and add value to clients. How do I maintain my value to my clients when I can't meet with them and the gym is closed? And then the other most common one is from people who are not trainers, these are just people who work out and they're like, how do I keep my progress going or how do I prevent my body from sliding back because I don't have access to a lot of equipment and I'm at home. I think the mobility webinar that you're doing is brilliant. I think that's going to provide so much value. I mean, it's a full class. Well, I also think it's an example of practicing what we preach.  You know, but revert back to adding value, adding value to people's lives and always, you know, I have a little more time because I'm at home and quarantined and we're not doing the same stuff we used to. So, you know, Doug and I got together and this has been something that's been asked a lot, like as I've talked about the mobility classes that I used to teach and in fact, we haven't ever given our audience a kind of perspective of what it looks like for us to coach somebody. We've never shown, we've never shown how we actually, we talk about how we train people, we talk about fitness obviously a lot, but nobody's ever really seen us in action. In our element. Yeah, in our element. And so, and this is not like a, I know it's a webinar. The website is mind pump webinar, but it's not Adam doing a seminar. He's literally. It's a virtual class walking you through every component of each one of those exercises, giving you all the cues and ways to kind of feel it and enhance that experience even more. It's like you're taking his class and it's what made all of us successful. It's what made Adam very well known. He teaches, he cues mobility better than anybody I've ever seen. And what I mean by that is he does it in a way to where you watch, you understand and you can feel what you're supposed to because mobility requires really, really good connection and it requires really, really good form. Otherwise it loses its value. So I think what you're doing is really good. And what I want to do with this episode is bring more value, bring even more value to people who are, who don't have access to a gym because especially for people who are advanced, you know, if you look, if you're, if you're not advanced, if you're beginner or intermediate, like, you know, if you follow a good workout at home, you're not going to see rapid declines in strength and muscle, even if you don't have access to weights. In fact, many of you might even improve because you're doing new stuff. But when you're advanced, it's really tough. If you're squatting 300 pounds at the gym, and now you're at home, you have no equipment or you have bands, like how do I keep my, my squat from dropping? How do I keep my legs from shrinking? How do I keep my muscle from atrophying? So there's a bit of a challenge there. And one of the biggest challenges is you don't have heavy resistance. You just don't have heavy resistance accessible to you. So you have to figure out other ways to, you know, the water jugs aren't really going to cut it. That's so fun. I see that a lot of that going on right now.  And we wouldn't just point it out. It wasn't like a, you know, calling people out by name. It was more so trying to educate the audience. And then what we would do afterwards is, you know, this is how we would do these things. And kind of how I think this, this episode will unfold for people is, you know, we've been kind of talking shit about a lot of the at home videos and stuff that we see.   What they're trying to do is they're trying to mimic weights without weights, which is okay, but you're missing out on some extremely effective techniques. Well, there's, there's, there's incredible ways to be creative and smart at the same time. It's not, and that's, and right now what I see, I see, And effective. I see a lot of, I see a lot of rookie trainers just, you know, who could come up with the most creative way to do an exercise at home, you know, whether that be picking your couch up or your coffee, doing something weird on your coffee table. Using your cat. Right. Yeah. I've seen everything. I've seen everything right now. Pitbull squats. And there's, there is a more effective way to be creative with your workouts. And so that's kind of what it's inspired this, this topic today. And I'm really excited to share this because we, we organized it in a way that when you're done with the episode, we're also going to give you a specific workout to go try and do. Oh yeah. At the end of this, you'll get a full workout. We're going to, we're going to give you a workout that you can follow. But there's two things that everybody is, I don't want to say everybody, but most people are, are not even looking at. There are two training techniques. They're old. One is ancient. One is relatively new. Both of them. Okay. And this is, I'm not making this up. Both of the ones I'm about to tell you have tremendous strength and muscle building effects even when you compare them to traditional resistance training. So these are not poor substitutes. In fact, these two things that we're going to talk about today are techniques that advanced people benefit from and we've experienced them firsthand and they are backed by lots and lots of literature and science. One of them is blood flow restrictive training. So we'll talk about that. The other one is isometric training, which has actually been around for a long time, fell out of favor when equipment got invented, lots of machines and all that stuff. But if you look at the literature supporting both of these, in fact, you're going to ask yourself why you weren't doing these even when you were going to the gym, because they are, they are not poor substitutes.  So let's talk about these individually, right? Let's start with BFR, otherwise known as blood flow restrictive training, otherwise known as the scientific term is called occlusion training. Now this BFR started a long time ago. It was actually discovered decades ago by somebody who was experimenting with different ways of getting working on rehab and that's actually where it became popular. Later on, athletes started seeing the effects of BFR because they'd go to their physical therapist and they'd get, you know, they'd use BFR and see the rehab effects and they started applying it to their training and then bodybuilders got their hands on it and noticed that it would add like a quarter inch to the arms. People who already are advanced. Now I was introduced to BFR late in my career. I didn't know about this until, gosh, until when we started the podcast, which was what, five years ago or something like that. And I remember, I think it was Adam and I that were talking about it. And at that time, him and I, we loved to, we were trying to compete for calf gains because both him and I are, you know, calves is not our genetic strength. Let's just put it that way. That way it's a body part. We didn't neglect it for years and then we also don't have the greatest calf building genetics. So both of us used BFR to see what would happen. I applied BFR to my calves and no joke, my calves are stubborn. They do, if I add a quarter inch to my calves, it's like a miracle. I did something crazy, right? With BFR, I added almost an inch to my calves and then I applied BFR training to my arms and my quads. My arms grew a quarter inch, which is crazy considering again that I've been working out forever. And then when I applied it to my legs, now my legs, my upper thighs respond fast anyway. That's my like, my genetic gift where my quads just blow up. I, my legs got, it got silly to the point where I actually stopped doing BFR for my legs because it was crazy. The experience I had with them personally, because when I first heard about it, I thought it was, it was, I was like, this is not way this is going to work.   You have to talk about why though it became so popular first in rehab. You know, one of the things when you are rehabbing a client, one of the greatest challenges is especially when, if you're dealing with athletes, right? An athlete, especially a professional athlete that's getting paid big money to be on the field or on the court every day that they're off with an injury is, is, you know, losing money, right? So getting that athlete recovered and back to their sport as fast as they possibly can, the safest way they can is the most important. So this is why there's so much money and research around this, right? So that's why we, we found this and we got to this place later on with science. And what they found was, you know, when you did the blood occlusion training, so if I had somebody, let's use it like a knee, like a knee tear, very common MCL, ACL type of tear in the knee. It's especially in sports. It's very common. A lot of people have dealt with knee injuries. After that, it's extremely tender. You're very weak. It's still kind of healing. So it's, it'd be very dangerous to take somebody who just came out of knee surgery and do a barbell squat with them right away. It's not super stable. No, it's not stable yet. They've atrophy. They've lost muscle around the knee and to do a complex movement that's loaded, heavy, very dangerous and could result in them being injured again. And that's the last thing you want to do when we're trying to recover. But then at the same time, speed is important and getting them back to where they were before. So that's where BFR came in. Yeah. And correct me itself if I'm going to explain this, you know, wrong or not. But like the way I understand it is it's a great way to mimic hypertrophy in terms of like being able to deplete this oxygen and create that, that environment for muscles to grow. And so this is a way you can do that without having to have like this heavy load or multiple reps to get you to deplete this oxygen. It's a way to kind of mimic that process. Yeah. So here's why BFR is so valuable, especially right now, you need very light weight to make this effective. This is why they liked it with rehab. Quick explanation on kind of how it works. Let's say I'm going to work my arms and I'm going to use BFR. What I would do is I would take a like a knee wrap, which a knee wrap actually works really well because it's wide and it's elastic. And then I'm going to tie it around my upper arm near my shoulder or near my armpit. And I tie it around to what I start to feel pressure. Now you don't want to tie it off so tightly that you literally cut off circulation, but you want to tie it off tight enough to where it prevents muscle venous outflow. It prevents blood flowing out my muscle, but it doesn't prevent blood flowing in. So now I'm getting this imbalance. More blood is flooding into the muscle, especially as I'm exercising it and but less blood is flowing out. I'm giving myself an enhanced pump, but also while I'm doing that, I am reducing oxygen to the muscle tremendously. Now, why is this important? Okay, your fast twitch muscle fibers are the ones that are responsible for strength and power. Your slow twitch muscle fibers are the ones that are responsible for endurance. Endurance requires a lot of oxygen. Strength does not. Strength requires, you know, you're moving anaerobically. You're using ATP and other sources of energy. So this is why if you are exerting tons of power, you don't last long. If you want to last long, you got to go slower and exert less power, and then you can last over a period of time. So when you tie off the arms, you're reducing oxygen to the muscle. And what this does is it forces the fast twitch muscle fibers to do all the work, even though you're lifting a very, very light weight. So using myself as an example, I mean, if I'm strong and I'm going heavy, I mean, I could do decent curls with 45, 50 pound dumbbells. I could do 10 decent reps doing that. And I'd get a great workout doing that. If I tie off my arms, 10 to 15 pounds, and I am, that's it. And you'll know, once you do this, you'll do the reps and it feels light as the oxygen starts to deplete, which happens very quickly, you get this insane burn in the muscle. Yes, that lactate burn. Oh, right. Like, so this is one of those ways you'll get there a lot faster than you would even, you know, lift and weights and like having to go through all those reps just to get to that point where you feel that burn really start to sit in. And now that's why it's great for rehab. You have an injury.  But I can use 20% of a normal load with blood flow restriction with occlusion so that the muscle now responds as if the person is using heavy load. So this is perfect for right now.  Next thing you know, you do 30 reps, the first set, then do 15 and 10, the following sets.  That's the thing. They almost don't know the difference. The fast twitch muscle fibers get worked like when you lift heavy weight and the, and again, the results are exceptional. Again, this was done, this was first observed back in the mid 1960s. There was a Japanese researcher who experimented with this and he actually, one thing that he noticed was when he sat in a kneeling position for long periods of times, his calves would get really pumped. So that kneeling position for him naturally occluded his calves and he noticed his calves would get really pumped and then they'd actually kind of build a little bit and he thought this is really strange. So then he started doing experiments with various techniques and he found that when he did this to people that they built muscle like when they were working out. Here's some of the other benefits of this kind of training. It creates less damage to your body. So you can actually apply it more frequently to your body. So I could do, you know, a heavy, hard bicep workout, you know, maybe two days a week where I'm really, really pushing it. That's about as far as I'd want to go. BFR, I could apply three, four days a week to my biceps. And I'm telling you, this is true now. You're going to get similar results to when you're doing your heavy exercises. That's how effective BFR is. Here's the other wonderful thing about BFR. We're in a situation where we may want to maintain a very strong, healthy immune system. Well, training really, really hard, although if you're fit and you do it right over time, it builds a strong immune system. In the short term, you'd notice a dip in immune system.   Because BFR is, it simulates intensity, it simulates heavy weight, and you get the similar results in terms of muscle growth. You don't hammer the body in the same way. It's far less damaging to the body. It also causes some really interesting things to happen in terms of hormones. I mean, when they do studies on, and you can find these studies, I'm going to actually look them up right now. These studies are, I'm not the only one that's, you know, these are- This is some of the stuff that I saw Ben Greenfield touting recently. So I saw him talking about this on a video maybe a week or two ago. He was sharing this about, you know, it was probably him who really sparked this for me recently, because I wasn't even thinking that way with BFR that, hey, this is, and we've kind of talked about this, right? We've told our audience already that, hey, you know, this is a time where your overall health is most important. Building a bunch of muscle right now, even if that's what the questions are around, shouldn't be your number one in priority. It should be taking care of yourself and staying healthy. And that's what he was making the case that, hey, you know, this is not the time to hammer and stress your body.  And that's where you get sick. And so he was making this case for, you know, this is a great time to really start to include BFR. And I agree 100%. It's a hack. This is like a hack right now. Like, okay, I don't want to stress my immune system, but I want to maintain my gains. I still want to build muscle. I still want to, you know, feel the way I feel when I go to the gym. Well, enter this advanced kind of training technique. Again, it's only relatively recently become popular among strength athletes, but it's been used for rehab for a very long time. And we've all used it and experienced significant results. Growth hormone release you see after training. So anytime you work out, we notice if the workout is effective, we tend to notice a spike in growth hormone. Well, check this out. BFR training studies show will release 170% higher levels of growth hormone than traditional resistance training. So you actually get a greater spike in growth hormone from BFR training than you do from traditional resistance training. Now, growth hormone isn't necessarily like testosterone. It's not this huge driver of muscle growth, but it's excellent in its protective abilities. So it helps with your muscle collagen, your tendons. It's very good for recovery and rehab. And in combination with hormones like testosterone, it can be an effective muscle builder. Again, BFR raises that more than traditional resistance training. Here's something else that's interesting. They can actually look at how genes are being expressed through different methods of training. BFR has positive effects on insulin like growth factor, mTOR and myostatin. These are all things that when we measure and we see the positive impact on these things that these signal the body to build muscle. It's very strange like when you have someone use BFR training with 20% load and you compare that to heavy training and you take them into a laboratory and don't tell the scientists who did what and you had to measure all the signals. They're going to look at both of them and be like, it's kind of hard to decipher. It looks like both of them sent this really loud muscle building signal. So it's exceptionally effective and it's something that again you could do at home with bands or really light dumbbells or jugs. This is now jugs of water now become valuable. How much does a jug of water wear? 10 pounds, 15 pounds? What am I going to do? 100,000 curls? Do BFR with that? Now you've got yourself in a good weight. Another reason why I really love this conversation right now is I bet a big portion of our audience doesn't even know that we wrote a BFR guide like four years ago. The reason why we don't push it really hard on the show is because we would never, our integrity, we're not going to sell it like it's this magical thing that's going to be, it's better than traditional weight training. But this is a great example though, because what we do know about the science behind it, the support, how valuable it can be. Especially now. That's my point. This is a great, and this is what I met by cracking on the masses that are just kind of throwing all these creative, weird exercises. The reason why I crack up about it is just because I know this. I know damn well, I've trained enough clients, I've trained enough clients that I need them to do homework and stuff like that.  They ain't doing none of that stuff. They're not doing it. And if they do do it, they're going to do it one time and that's it. They're not going to follow, it's like a novelty thing. It is. And it's more silly than it is realistic that they're going to follow it. And not to mention, like you said, how many times am I going to have to curl milk jugs in order to get a good pump or actually train my biceps well when there's stuff that you can do like isometrics and BFR that are incredible, that it's supported by research to show how great it is. And here is a good place for this. This is where I would take a client and write a workout very similar to the one that we wrote for today's episode. Totally. So I want to tell you kind of how to do it. And of course, Adam's right, we do have a guide. It's called the occlusion training guide that kind of breaks down how to do it. But I'll explain a little bit here on the podcast. If you have knee wraps, if you have any kind of elastic wrap supportive type wrap, you can even use long if you have a really, really long sturdy pieces of gauze, wrap those if you want to work your biceps and triceps or your forearms, you wrap them around your arm right under your shoulder tight enough to where you could feel the pressure, but not so tight where you're just like, Oh, I can't barely move. Then you do your exercises. And the way it's broken down. And remember at the end of the episode, we'll give lay this all out for you. But the way you typically want to do this is you want to do your first set about 30 reps, then you rest for about 30 seconds or so. And then you go 15 reps, and you repeat this about five times. So it goes 30 reps, rest 15 reps, rest 15 reps, now I'm not joking here, grab a weight that is light. You will be blown away at how fast you get fatigued and how little you can do. It's gonna really burn. It's fire. Give it a chance. It's very painful. You could do this for your legs as well. And the way you would tie them off is up near the groin around the leg. You could do it for the calves below the knee, but you can actually just tie up above the leg. So it is a little bit limiting in terms of like, you know, isolating arms, isolating your legs and limbs only limbs only. It's not going to be good for chest back and you know, these these gross motor movements, you know, in terms of that. So that's why we we also wanted to bring up another technique that's, you know, sort of a lost art that that is like massively effective. And it has like multiple studies to prove, you know, just how much you gain strength. And you don't even realize you're gaining all this strength without any weight applied. This is just the simple technique of isometric training. Oh, isometrics, you know, if you look at the history, this is something that I really, really enjoyed reading about when you look at the history of muscle building and strength building. And one thing that I realized, I probably 10 to 12 years into my career was that, you know, a lot of the information that I would get on advanced muscle building and fat burning training was coming from these bodybuilders and athletes that were, you know, they were on anabolic steroids or they were paid by publications to kind of, you know, push people in a certain direction. So there was good information, but some of it was like, ah, it didn't really apply as well. When I read the old stuff, when I looked way back in the, you know, the way that they trained in the 1910s, 20s, 30s, and even the 40s before anabolic steroids before protein powder, before creatine, you know, these guys and girls were, they were, they were just doing what works and they would write books about what works.  Like Eugene Sando is a good example. This guy could do a one arm bent press with 300 pounds. I don't know, I don't know any bodybuilders that could do that. Now you're talking about 190 pound shredded man who was able to lift this to tremendous amount of weight. They got insanely good with muscle recruitment. Oh, and this is one of the massive benefits to isometric training. I mean, they've shown in studies in German studies that you gain 5% strength increase in one week. Wow. And it's crazy, like, so there's other things that involve with the speed of muscles. Muscles can only move so fast. And so this is the force velocity curve. So this is a principle where basically you can't, you can't move your muscles fast under a lot of load. And now what isometrics provides, there's no load. And so basically I can, I can squeeze and recruit as much maximal force as possible. And this is what really allows for you to really develop like an even higher amplitude of strength. You recruit the most muscle fibers you'll recruit is when your muscles are pushing the load that they can't lift and they can't move it. So if I'm doing a curl and it's heavy and I'm lifting it, the my body will never recruit the maximal number of muscle fibers because it found the right amount to lift the weight. Now the only time your muscle fibers where you get the max recruitment is when you're pushing against an object that's not moving. Your body is literally turning them all on studies show that isometrics actually do that. And what happens when you practice isometrics is you learn your body actually learns how to recruit more muscle fibers easier. And where I was going with the eight with the old strong men and strength athletes back in the day, all of them use isometrics heavily. It was actually an extremely popular form of training. It only fell out of favor when gyms and equipment became a thing because with isometrics, you don't need equipment. So why would we push something that requires no equipment? Right, your best strength coaches will advocate for still to this day 100%.  All of them implemented into their routines already.  He has been posting I think I've seen at least three or four different, great isometric exercises where he's just using a towel. And that that's an example to me. That's how I even before I got to meet Eugene, I knew he was a good coach because I can see how his brain operates. He knows everyone's locked inside the house right now. They don't have access to a gym. So what are some things that he can really add value to the people's lives that are following him and paying attention to him. And he knows like we do the research that supports isometric training. So what is he showing?  Stay effective. Right. There's ways to do that 100. And I'll tell you what, if you've never done an isometric workout, not the right way, you have no idea what you're in. Oh, yeah, you have no idea if it's that's in, you know, here's here's one of the critiques of isometrics has always been, well, the strength gains that you get in isometrics are only specific to the exact position that you're in. So in other words, if I'm pushing with a with a good isometric position in a half squat, I'm only going to get good at that half squat. Well, that's actually not true. Studies show that the strength actually goes 10 degrees outside of the range of motion, both up and down. And then you get strength gains even further than that, it just becomes diminishing the further you move out. In other words, if I do an isometric squat at 90 degrees, I'm going to get the same strength gains at 80 degrees and at 100, you know, 100 degrees. And then it's going to be diminishing as I move away, but I'm still getting all those strength gains. So how do you apply isometrics? You move into through different positions and apply the tension in different positions. And you'll find again, tremendous strength gains. One of the most popular at home workout programs of all time was Charles Atlas's Dynamic Tension. He used to sell this through comic books, and it was all based around this. And you know, I remember there were before and afters of people, then this is back in the forties and fifties, but people would get tremendous results and they never used weights at all. Yeah, it was 100% isometrics. This is a technique that's been long lost. There's a there's a martial art. Maybe Doug can look it up. Look at martial art most famous for for isometrics. I want to say it's like quachukimbo or something like that. I don't know. There's a there's a famous Tai Chi. There's a famous martial art that is that is known for its isometrics and it's and for and that's what they they present is its muscle building effect while you're also doing these like probably there's a lot of Shaolin monk that they utilize the you know that and then Bruce Lee obviously made it famous too as he would use it in between sets and would you know use these isometric poses to really enhance the strength. Bruce Lee was a huge advocate of isometric training which he learned from the old time strength athletes and you know Bruce Lee of course was a small smaller man but he was the first muscular action movie action figure that before Bruce Lee there was no shredded muscular you know action person in movies that the general the way that they used to look back there was just kind of a sturdy looking dude you know tough guy right then comes Bruce Lee lat spread he would do that famous lat spread where you'd hear the bones cracking you know when you do the thing yeah and he wasn't a big guy but he was shredded and muscular especially for a guy of his genetics and of course the guy was totally natural people don't realize Bruce Lee actually inspired a lot of bodybuilders flex wheeler became a bodybuilder because of Bruce Lee so Bruce Lee was this really shredded muscular look at some of his old pictures in these old kung fu movies all natural doesn't have great super muscle building genetics he's obviously a slight you know kung fu fighter or whatever or you can do fighter or whatever but he had this incredible physique that he built through a combination of training techniques and isometrics was huge for him and he found it made him extremely powerful in his martial arts yeah to kind of reiterate some of the points that we've mentioned for bfr training in terms of like it being safe so you know the thing about like always loading the body and loading the joints inevitably I mean you have to you have to go back in and really reinforce the joints like on the off time with mobility drills and all these things to try and keep the upkeep so everything is you know reinforced properly so that way you know you can sustain the that amount of load whereas with something like isometric train you can utilize maximal force and then let off and there's there's a lot less ramifications to that and the overall damage is way less in the turnover so you could actually like you know come back and then do a workout just as intense you know the following day with less damage I think that isometrics are just it's a hard thing to to sell to the average person because it just it doesn't seem to make logical sense I mean most people seem fancy it well yeah that's what it is right and and I think I even had a hard time as a trainer I think explaining it in my early career like I knew that it's been around forever in the value of it but I honestly I didn't use it like I started using it later on in my career and I think a lot of that just had big I couldn't articulate to my clients like how why this is so valuable and so I really started to grasp the the the role and the importance of like the central nervous system and what's going on a neurological level when we exercise and I get I get into this a tiny bit in the the mobility webinar that I that I did because that's very similar like when you're we're working on mobility and we're trying to find a new range of motion there's there's a neurological thing that's happening right what happens is we we we lose this good communication from our brain to our muscles like we just we forget that before they move or do anything there's something that happens in the brain first the brain tells the muscles to move and do that and so when you train isometrics you're training that portion of the exercise also not just the stimulation that the muscles are getting but also the ability for you to connect from the brain to the muscles neurotransmitters right and for it to be solidify a really strong pathway and why that's so important when you then go back and do traditional weight training is you now have the ability to connect to the muscles that you want to develop better than anyone this is why and now you've mentioned this Sal many times before on the show why bodybuilders are so good at being able to connect to a muscle because they do ice probably more than anybody else when you look at the average gym population bodybuilders use isometric training more than anyone else whether they know it or not they call posing right yeah they know how to isolate they don't know how to flex their lats they know how to isolate their chest how to make the upper chest look more defined they feel their muscles more yes and and look you're talking about the connection again i'll go back to what i just said moving an unmovable load or or tensing and creating lots of tension through isometrics is one of the easiest ways to recruit the most amount of muscle fibers that's when your body and your your your neurological system is firing all those muscle fibers you don't lose that by the way that's a skill that you actually get better at so what happens then when you go back to the gym and you're lifting weights here's what happens you feel way more solid i don't know how it's better to explain it you're more connected you know uh somebody messaged me the other day about old man strength remember we talked about that before yeah where you know this is you feel that like in a handshake right away yeah it's a funny term right that that guys we used to describe why they're why they're they're you know 50 year old uncle can you know it's true though can kick their ass in wrestling even though that you know they go to the gym and they can outlift them or whatever i remember this as an 18 year old kid you know if i would go work out you know in the gym with my uncle um you know i'd lift more weight to them but then we would you know arm wrestle or shake hands or wrestle on the ground like this dude is way stronger than me what the hell's going on they have they've been in their body longer they have better connections to their muscle they're more solid okay isometric training trains that force then when you go do your bench press or your squat or your overhead press what ends up happening is you just feel like you are active you feel like the muscles are controlled you feel like you're stable you're strong there's also speculation when you talk when you read these old articles of of bodybuilders what they would all say about isometric training because remember bodybuilding posing on stage has been around since the 1930s or so right 1930s started to get a little bit popular and what they would say is that the isometric training made their muscles look denser that would actually make their muscles look harder and i think that's because they learned how to recruit oh yeah muscle fibers i mean your body has natural governor governing systems in it to to protect your joints to protect your ligaments to protect you know your muscles from getting torn and so like when you're going to lift weights you already have like a sort of operating system there you know that allows only so much for you to produce just enough force to be able to move this object isometrics help you to stretch that limitation even further so now i have an excess of muscle fibers now that i can add into this movement this is why i i love uh sal you're the first person i ever heard say this i've probably repeated it more times than you've even said it now because i think even though it's an an oversimplification of a very complex thing we're talking about i think that's what you need to do for the average person to really grasp what values you're getting from what we're talking about and that's your amplifier speaker analogy that you used to give all the time that i love to share because the way i look at it when we're talking about this everybody thinks about lifting weights all the time and sets reps exercises and that and they're all there and all that kind of falls under this category of like think talking about the speaker you know and how great the speakers are muscles yeah that's the muscles right the muscles are the speakers the amplifier is the is the cns and by by training your training isometrics you're investing in a better amplifier you're investing in a more powerful amplifier you're training to have a better amplifier and that combined with good speakers builds an incredible stereo system well this is why isometric by the way we put a lot of isometric training in our maps anywhere program because we know its value but this is why isometric training combines so well to bfr isometric training really does a phenomenal job of training the amplifier of training the central nervous system bfr does a phenomenal job of training the speakers and train the muscle you combine those two you're covered you actually have a very effective if you do this right okay you have a very effective muscle building workout combination that requires very little or no resistance if you have bands if you have a broomstick and then you just have your body you've got everything you need to combine isometrics with bfr oh besides the thing to tie off your arms and legs that's it that's all you need you need nothing else try this out and watch what happens so i think what do you guys think give them the work impact high effect all right so so here's a deal we'll start with legs this is a full body workout okay so you could follow this whole this entire workout or you can do what we've been recommending which is you could take this whole workout and divide it up into two workouts throughout the day so you do 30 minutes in the morning 30 minutes at night doesn't matter which one but i found since when i'm stuck at home i like to divide things up a little bit so let's start with legs okay isometric lunge this is going to be your isometric exercise now with the isometric lungs what you're going to do is you're going to get into a lunge position you're going to go slowly down into the lunge now go down to where your knee is hovering above the floor and then hold intense your entire body but especially your quads hamstrings and glutes your goal is to tense as hard as you possibly can with your legs without moving your body you want to stay stationary and you want to fire the shit out of those squeezing your entire body down there at the bottom to really maximize that recruitment process that's it and then do that hold that for about two to five seconds then come up give yourself a few seconds and then repeat this you want to do this five times so that's one set five times now if at the end of this five reps of these this isometric squeeze if you feel like you didn't really do much you weren't squeezing harder sure fault this is that's what's great about isometrics is you control the intensity of this and this is something I tried to get across in my you know my webinar when we're going through the mobility drills is I mean I was sweating my ass off it's mobility exercises it's not even we're not even talking about hard isometric training like this just but you control that and the more intense you do it the more you recruit so you got to think about that while you're doing it that's right so try doing between two to four sets for for this exercise and it's five reps each leg again you're going to go down hold that bottom position but don't just hold when you're at the bottom squeeze as hard as you can all the muscles you're trying to target hold that for two to five seconds come up give yourself catch your breath and then repeat five reps again you want to do about two to four sets I think three is probably perfect for most people next is chest chest is the ISO squeeze this is a great exercise this is what you do grab a broomstick that you can hold at arm's length in front of your body with your hands outside of your shoulders squeeze this stick with your hands and then drive your hands together like you're trying to get your hands to touch each other now don't slide on the stick okay the goal is not to slide on the stick but you want to elevate your shoulders up right you want to maintain good posture with this retract your shoulders depress your shoulders down really squeeze you know as much as you can to really fill your way into your chest from your shoulders and when we're just so you those that are listening right now going oh shit this is a lot of trying to scramble take notes Justin and Doug are going to shoot these videos so you're going to have these videos we'll post it on Instagram when this episode is live so you'll be able to go back to our demonstrate all these for you after right so as Sal's walking through and giving you your cues don't freak out or be scrambling that you you don't understand if anything sounds complicated we're going to shoot a video of each of these exercises and Justin will go through all the great cues and we'll give Jackie this so she could put the actual workout in the show notes I think that works out right Doug that's minepumppodcast.com you click on the episode go to the bottom you'll see show notes so this is all written down so do that with your chest hold that squeeze for as hard as you can for five seconds do three sets of that by the way you want to rest about 30 seconds to a minute in between each one of these sets so do that five seconds squeeze release give you do it again do that for five times that's one set so five second hard squeezes do that five times that's one set do that for three sets for the chest now when you go to the back prone cobra we have lots of videos on youtube I think we've shown that exercise several times on our youtube channel with prone cobra same exact thing get into that position squeeze your back and your body as hard as you can hold that squeeze for five seconds come out of the position go back and do it and do it again do that five reps for three sets for shoulders there's something called isometric shoulder retraction by the way all these exercises for those of you that have maps anywhere they're all in the maps anywhere program so for the isometric shoulder retraction just like you did with the chest where you have the the broomstick in front of you but this time instead of squeezing your hands together what I want you to do is pull your shoulder blades back together so like you're squeezing your shoulder blades back together and then pull your hands apart as hard as you can in that isometric position again the tension you create yourself that's what's going to make this effective hold that for five seconds as hard as you can give yourself a second or two repeat it five reps three sets for this exercise for core there's something called hollow body hold this is again we'll have this filmed this is where you're laying on the floor with your body arms extended out your legs extended out now what you want to do is you want to create a you with your body so crunch up you look like a banana you look like a big like a curved canoe right hold that squeeze in your abs as hard as you can tense up your entire body again five second hold do that for five reps do three sets okay now we're gonna go to the BFR so you're done with all the isometric stuff now we're going BFR here's what you're gonna do tie off both arms grab yourself a lightweight or a band do 30 reps first get the biceps to to really burn really pump give yourself about uh you know I don't know 15 20 second rest then do 15 reps 15 to 20 second rest 15 reps 15 20 second rest 15 reps so the total is four to five sets so you're going 30 reps then you're aiming for 15 each time rest in between of them in between them for about 20 to 30 seconds then go to triceps do the same thing with a band press down just like a tricep press down put your band over a door or if you have a door attachment you could do that squeeze the triceps at the bottom same thing 30 reps 15 reps 15 reps 15 reps 30 second rest in between you are going to feel an insane burn totally normal just try to deal with it when you take the bands off or the the things around your arms off you're probably going to have the craziest pump you've ever had in your entire life with your arms now we're going to move to calves you can do the same thing with your calves you want to tie off right above your calf below your knee so that you feel some pressure in your calves now you want to do body weight calf raises off the off of a stair or a step or stand on something so your ankles can your heels can go down a little bit again 30 reps rest 15 reps rest 15 reps rest 15 set reps rest you want to do a total of about five sets of this you're going to feel an insane burn again take the bit the bands off your legs and let them chill out and see what happens also on our show notes at the minepumppodcast.com jack you also link over we did a youtube video sal you know i did a youtube video on how to do bfr also oh how to put the bands on so how to put on the band so if you're kind of wondering what's that look like or how tight we kind of cover all that in the youtube so you have access to all this justin's going to shoot videos so if you don't own the anywhere program and you don't have bfr because if obviously if you have the bfr guide and you have anywhere you already have great demos already in there and you just got to put the programming together otherwise justin will shoot these videos so everybody has them and then we also have youtube video demos of this now here's the deal if you want to learn so of all of this the more difficult thing to kind of like adam was saying is kind of figure out really how to do bfr or occlusion training properly so we have an occlusion training guide that really really breaks it down now normally we sell it for $27 it's a very inexpensive guide but you're going to get half off 50% off we're going to do a 50% off code for people who listen to this episode so it's $13.50 you can find that at mapsbfr.com that's mapsbfr.com and then the code for the 50% off is bfr50 no space for the discount also you can find the three of us on instagram you can find justin at mind pump justin you can find me at mind pump sal and adam at mind pump adam


The 19th Amendment is an important part of our history. We all understand how significant it was for white women, but it took the work, the lives, the blood, and the tears of legions of people to ensure that all people had voting rights. People like me. So let's give this historical moment a footnote. While we acknowledge this seminal legislation, we should also recognize the contributions of black women, including 22 trailblazing Howard University students who forged a path to help make this possible back in 1913. They were the founders of Delta Sigma Theta Sorority Incorporated, a public service sorority, and their first act of service was to participate in the women's suffrage march back in 1913. I think of these intrepid women and all they endured at the time. The domestic terror that existed, their brilliance, these descendants of once enslaved people who built this nation, showing their agency and bravery, walking to take a stand for the rights of all women to have a say in their destiny. And they did this in spite of the fact that many of the white women did not want them there. I'm a Delta now, one of generations of Deltas in my own family. My mom and I walked back in 2013 to mark the 100th anniversary of the 19th Amendment when my sorority sisters from around the nation converged here in Washington to walk in the footsteps of our founders. As we look toward our responsibility today as we tell the story of this legislation, let us tell the full story about efforts today to stymie the votes of some people, to change laws that make it harder for women and others to carry out their civic duty. We should view this through the prism of equity and how much further we have to go.


The mission to create the map of a human being, what became the International Human Genome Project, was a massive undertaking. Officially launched in 1990, this was biology's first foray into big science, a consortium of more than 2,000 researchers in 20 labs in six countries all working on one problem. The project's funding came in large part from the U.S. government through the National Institutes of Health. Somebody has to put up the front money to start big projects, and I felt it was a classic role for government, that if we got the ball rolling, that at some point, you know, the whole infrastructure of science and research and the university sector and the private sector, it would all take off. Different research teams took on separate tasks. Some were dedicated to sequencing the genomes of other species. Five were chosen, a bacterium, a yeast, a worm, a fruit fly, and another mammal, the mouse. The hope was that these would shed light on the human code. At that time, it was probably a bit of a shot in the dark. People didn't really know how much different animals would be comparable and how much you could learn from one animal, model system like the worm or the fruit fly and transfer it into humans. But it was a good guess that by finding out pieces of biological mechanism in the simpler organisms, you could learn about the human. That guess turned out to be a good one. A significant percentage of our genes are shared with other species, as much as 92% with mice. As the project marched on, some scientists thought the public consortium's protocol was too slow and too expensive. Among the critics was Craig Venter, who founded the private company Solera Genomics in 1998. Solera built the third-largest supercomputer in the world to enable a faster technique using mathematical equations to analyze the genome. The simple insight was that everybody's genome, your genome, my genome, every species has a unique mathematical solution because we're enough different. It's like if you had a New York Times and a Wall Street Journal and you shredded each of them into 50,000 pieces, mixed them all together and had those pieces read into a computer. Using our algorithms, you could totally out of that mixture reassemble the New York Times and the Wall Street Journal. Solera's race to be the first to sequence the genome, a healthy competition that sped up the process. But the work was also accelerated by a commitment made right from the start by the International Human Genome Project to freely share data on a daily basis. It's a very good thing that the genome project was delivered in this totally open access fashion that it would have slowed things down a lot if we'd not had the ability to make everybody with a good idea to start working on it right away. On June 26, 2000, much earlier than expected, the world celebrated the completion of the first draft of the human genome sequence. Without a doubt, this is the most important, most wondrous map ever produced by humankind. If you look at what Jefferson sent Lewis and Clark out to do, to map the way from the known America all the way to the Pacific. And Lewis and Clark found a lot of other interesting things along the way. We needed to map America in the same way we need to map the human body. And the genome is our map of life.


President Barack Obama, along with Congress, recently agreed to increase the U.S. security presence in the Pacific. The second Fleet Anti-Terrorism Security Team, also known as FAST, out of Norfolk, Virginia, are training with soldiers of the 5th Battalion Royal Australian Regiment in Darwin. Exercise Semper FAST is the first step toward an increased U.S. presence through upcoming six-month rotations for Marines. During the exercise, the partnering forces learn how each other physically trains, prepare for close combat, and operate their respective weaponry. Lots and lots of weaponry. In Washington, I'm Marine Sergeant Andrew Moehr.


Okay. No, how about we do a skit? Have anyone had you skit before? Okay, raise your hand. Can I shake it for a while? Okay. Anything seems to be okay. Okay, please go down the stand. Also, we have the skit. So hello everyone. I hope that you guys didn't sleep or it is noon. So let me introduce myself. My name is Sam. I'm from Malaysia. I come here specifically to talk about how Q-Fashion Control changed my life. So the introduction will be like people like you usually uploading with FTP, file sealer, and you just directly drop down your files and directly against your file manager. But it's a cowboy coding. Like it's destructive. Make your coding not working very well and you have to check out files and you have to check out one by one. But if you are uploading FTP, FTP is only about you use something like file sealer. You directly just copy the files and you have to check out the files inside. It's not really like the best persuasion. So what is a Q-Fashion Control? How is it like to change it? Q-Fashion Control is developed by Linus Dwarfot, who is a creator of Linus. It's a fashion control that allows you to make any changes in your system, in your computer. So Q-Fashion Control is decentralized system. So it lives anywhere like in your local system, in your web server, in your reporting, in your repository online. So it's a super Q-Fashion tracking tool system that allows you to pool. Pooling from your friends, for example, like you're working with your other friends, other people, where you work with a certain project and you can pool what your friend is. Or you can also merge what is the current project, current branch project. So it's easy to become a better friend. So how it works is tracking every update you make. So it has a history of every update. For example, now I'm making a commit. I add a file, I update a paragraph below that I'm from Indonesia. And then tomorrow I change it like, okay, I'm from Bali, for example. And you get a track of this. And you can load past updates and do comparison of pooling. So you can compare like, oh, I have an error now. And then what can error like, what did I change it? And you can take the lines and date to the comparison for you. And the most important thing is adding nodes so that it updates. You want to let other people know what is the update that you do. Like for example, I do this update for updating the function, a certain kind of function. And it's working right now. And then tomorrow your friend is like, no, this function doesn't work. And I want to change it. And simply like that, there's a tracking tool that allows you to do the version. So before you connect it to WordPress, there's a set of rules that you have to know. Because WordPress itself is made from many different files. It has the core, it has the upload, it has the siteman, it has content, the team, the team, and the asset you probably won't upload to all. Like for example, like the unique company and the environment that you have is different from every client. So you will have to also accept that, put it like, to ignore it. You have to put limitation, etc. to begin. So you know exactly what you're going to upload, what you're going to show to the other developers. So you can just easily edit that with that. That's a good product. So there's many ways, how can you connect WordPress with KIT? There's many ways that you can connect with KIT. We have like KIT Hub, a desktop, we have WordPress version. We have like a lot of different tools for this. Specifically for this session, I'm going to tell you about KIT Hub Optaker. So this KIT Hub Optaker is developed by Andy Franklin. He's like from Germany and he's making this for uploading only the teams. So you easily like updating your team. You ignore like some different files. But you still need to ignore good limitation. For example, you have to put limitation for KIT or any other extension files that you don't want to put. So, let's practice from installation. Here I'll show you that I put a plugin called Sam plugin. It's a test plugin. It's nothing more inside. You have a function to show in your WDM. So to manage this, to use this plugin, you need to integrate that with your app name, KIT Hub Optaker. And you can easily activate this, like installing a normal installation. You activate that. You simply have a setting. And here you can install plugin, you can install teams. Even from a private repository. If you have an access to an app or you have a passport or something like that. KIT Lab or KIT Bucket. KIT Bucket, this plugin is perfect for you. And so for certain things, first of all, what you need is SSH key. Because you need to connect your KIT Hub app to your local machine. So you need to get the key. And I'm already through that. And then to the hoop, you need to open the hoop for remote management here. Because you would have this remote management. And you copy that. And now I want to upload a free hosting that I managed to do. So if the plugin just gets installed, like completely without any... We have a lot of waiting for the plugin to get installed. It's not like that. You just put it and it will get installed directly. And we go to the plugin page. And my plugin is already active. And I put... It's very small. I put my plugin active for now. But I put an amazing magic trick for this. So for example... So I want to update my plugin. So now I'm going to change it to update. It's continuing updating from your local machine to your web server. Yes. So this conclusion is like... This KIT Russian control is very good. It has to go from sharing to your friends. Like you will have your code. And you want to check other people, your code. And basically you just share it in your repository. And let the pool operate through the crash. And you can easily change the code also inside your repository. And it's working with it. Any ideas that you have. And it's efficient. Like you just push it. You only want to make it directly to your clients. And you just push it. And that's it. Automatically push it every time. Thank you for... How do you... What is the name of the game? Well, the name of the game is called... Updata. Updata. Updata. It's like... Updata and... It's very easy for him to install it. Yeah. And how... We have a newer version of Updata. You see it all the time? It's like the webbooks. So... They know exactly that we are... Committing? Yeah. And then by putting the parameters, you also like letting them know that okay, we also want to update this plugin inside. Or we have a data... We have to be setting the plan. Everything that update, we have to... To put a new one. We have to be sure of the update. So I think that everything will automatically... No. We will be setting for... We will be setting for... No. So you can... You can put like branch name or master's. So you have a setting here. So if you have a branch name, you can put your branch name. And you have a master's. This is like a test. So it's a master's. And you have like a... Also if you have a private one, you can access the whole thing. And it's a secret code for this. Any questions? Any questions? I just want to work with you. Yeah, the one. So, yeah. You can put for this one. You can only put for one. One. It is their own code version. That actually allows you... So the app... So they are currently making updates right now. So the plugin is currently on progress. So it's a... Yeah, just for now. I think it's on the other side. I don't know. And this is only from the... The team... You can also upload themes with this. To the team. Yeah. And of course, like if you use... I know after direction of the government, connecting it with the WordPress, of course you have to put more limitation. Because like, you simply have to upload everything to the repository in your git. In your github or in everywhere. So it's still... You need to put like the limitation. Like for example, like the uploads. Because you don't want to have your clients updating the image. And you also have to put the image as well. And WP20... Okay. There's a lot of limitations. Any questions? What about changes to the database? Are they... What to do with this plugin? For changes to the database? Yeah. So if I install the bookworms, in the depth of the environment, what I'm going to do with that? So in order to... Connect with the database, you have to have WP20... Give you code. So... It's easily like, you know, about integrating your database. This is focused only on fire. Yeah. Any questions? Thank you very much.


We're going to add in our next powder, our collagen protein blend. So this is super important. 20, 40, 60 grams.  So this has eight bananas, two strawberries, some a little dash of almond milk, and some coconut water. It's post workout shake time. Nice and sweet and chocolatey.  And tada, my big morning smoothie is finished. Shake time, post workout. And one heaping scoop of Sun Warriors classic plus vanilla protein powder.  So definitely try this out and let's give it a taste test.


From Hollywood it's time now for Johnny dollar Oh, hi, Paral I tried to call you a few minutes ago. We've had a shooting out here at the hotel No, no, nobody's dead the bullet missed somebody fired a shot from the terrace into one of the rooms Good, but would you do me one thing before you blow up a storm? There's a man missing from his room here a friend of the man who was shot at he must be around town Somewhere well see he's an Americano about 45 names Frank Maltz B you mean APB All right, hop to it, Paral And every week day night Bob Bailey in the transcribed adventures of the man with the action-packed expense account America's fabulous freelance insurance investigators truly Johnny dollar From special investigator Johnny dollar location in Sonata, Mexico to the home office Union States Casualty Company Hartford, Connecticut Assignment the laughing matter expense account continued Item six one dollar a pot of coffee from the hotel kitchen special It was 1 a.m. I've been half asleep when the shot was fired and I hope the coffee would help get me at least half awake I hadn't expected it to happen that way and neither had good old lovable Charlie Burton America's favorite TV Comic according to his press agents Charlie had called it a joke, but he wasn't laughing now and neither was I Charlie's life was insured for a half million bucks payable to his sponsor Seniors these man who was get shot. He didn't get shot Paral He got shot at well see it's what I'm wish to say, but the tongue is no make English too good You're doing fine the manager gave Bert another room inside away from the terrace here He's probably got the door locked and the furniture piled in front of it Monday I mean he's scared very scared comprendi. Oh si si el tiene mucho miedos Yeah, I guess so now according to his story. He was asleep here on this side of the bed Someone fired the shot from outside on the terrace It broke the window there and the bullet lodged here in the bed about six inches above Burton's head where he was lying on the pillow And see you put a pillow and then he is wake up quick. He is Is no see nobody senior is no here's nobody now He was too scared to know he jumped out of bed ran down the inside corridor and banged on my door I searched the terrace right away and didn't find a thing and these other people which are work for him to make the Television they are also having room which are close to this Paral Your tongue may not make the English too good, but there's nothing wrong with your head Monday's that I mean you're okay Amigo you're a good cop. Gracias anyway. Yes. Yes any one of them could have fired that shot and they are big Which ones these people well this Frank malts. He's the producer of the Charlie Burton show He's the one who was missing from his room the one I asked you to look at see you say then there's Gloria Dale She's the feminine star of the show. She's in the third room down She is in the room of her when the shoot was fire. Yeah. Yeah, she'd gone to bed I I had to beat on the door to wake her she hadn't even heard the shot She'd been pretty upset. She Well, she'd been drinking earlier. See it's always the same this American as ladies which have contents and not always They are drink too much. Yeah, you may be right Anyway, the third member of the group is Al Shriver second room down He's an actor too and where he is when these things happen in bed So he says the shot woke him up and he came out into the corridor while Burton was banging on my door And these are all senior. Yeah, that's the bunch Which one you are think is not like this Charlie Every single one of them hates him. Hmm Then there's another possibility to that girl. I asked you to check on earlier the maid who works here at the hotel You see la senor avelina Morales. Well, it's we have looking but we are no finer yet. Oh Hey, I know is that in case I She are no at her house, and you I see me and Merida tampoco is And also the how you say her husband is gone. Oh, then she is married with she's in your You're still looking for her aren't you? Well, she's in your no thing. I quit out. Oh, it's no big town It's another we are find her too soon now. I think it's for me. Yo, I'm tell the manager. I was here La policía ca Si capitán de vidro para Donde Bien si muy bien bien adiós This man you are say have disappeared. You know in frank waltz. He was now be found. Where is he? Es un cantina a night club is called the venti uno to you know, where is it in town somewhere? You see it is the how you say senora. It's one big hot spot I Them seven one dollar taxi into town Peral stated the hotel to talk to charlie Burton and the others. I thought I might do some good at least by keeping them off balance Regardless of his knowledge of English Peral was a smite lad and his eyes never missed a thing The venti uno may have been a hotspot earlier, but at this time of night it was almost deserted There were a few weary be girls drowsing at the bar a scant hand full of last-ditch patrons and frank waltz Alone at a table glowing with mellow geniality and bottled health Well now another night all with insomnia that tastes for dives pull up a chair Johnny. Thanks Been here long Forever at least for years and years. I am part of the place my boy These were meetin rafters the crumbling walls this musty aroma of ancient tequila That was spilt on these tiles long before you were even born I see you see the place was built by the conquistador They said I dropped in the very next day. I've been here ever since months. Look John now speak softly softly friend This is hallowed ground This is the meeting place. This is the crossroads you see for two separate worlds The tourists come traipsing down from beach boulevard up there They call it slumming and the townsfolk come up from gastro-loom and Balboa and they all meet here And they drink tequila then they dance to the Fandango The Amigo how about playing a Fandango?  Mm-hmm.  It means a 21. Yeah, I know. Are you been here in the 21 all evening? Oh, no, I've been in all of them I just ended up here never see a better place to end up Johnny. Where were you around 1240 tonight? Well, what are you driving at? Somebody took a shot at Charlie Burton tonight. Whoo. I got my fingers crossed didn't know they didn't hit Well, maybe they'll have another chance not if I can prevent it That's why you were checking times on me, huh? You think I maybe made a clay pigeon out of that rat. Did you? Johnny I left the hotel at 10 o'clock. I've been a lot of places since but not back there I don't know where I was at 1240. Maybe some bartender around tunnel.  You'll know why so why do you stick around him me? Personally, there's a couple of reasons. I guess I'm trying to help somebody else for one thing. Well myself at the same time, of course meaning Al Schreiber the kid is great Johnny He really is and it'll be his show next year if we can hang on and for the same sponsor with you producer That's right. They're fed up with Charlie Burton, and they've got a reason to be He's a phony name Johnny nothing else. It's a fake. It's a build-up They've got to spend more on press relations now than it costs to produce the show then with Charlie out of it You and Al would be in is that the way it stacks up That's right You said you had a couple of reasons for staying on now forget it the second one is not important it's It's a sob story. It won't be the first one I've heard tonight. I I'm married you see Johnny 23 years now and for the last eight my wife has been completely Paralyzed utterly helpless. She's in a sanatorium upstate. She has to have special care Special treatments and it costs three hundred and fifty dollars a week 52 weeks a year So I stay on with Burton and I go on hating him and whenever the hate gets too bad I go up and see her Well, she doesn't know me. She doesn't know anyone. She just lies there and breathe, but I look at her And I remember how she was And how I loved her and I still love her Johnny So that's the way it is I left him there in the cantina with his love and his hate and walked out into the street Empty and silent under the wheeling stars in the soft dark night A lone dog sidled past gray and gaunt intent on some mission of his own and faded into the shadows And the town slept its own loves and hates put aside into mourning Quiet town Then the emptiness was filled with sound and a flashing red light slashed the darkness Paral of the insinata police He said the maid from the hotel Valena Morales had come home. One of his sergeants was waiting there with her The tiny room was lit by a flickering oil lamp and a candle burned beneath the crucifix on the wall above the bed Cement floor and adobe walls bare and clean Like the cell of a nun in a content She was young pretty and at the moment very frightened In a casa de una amiga por que me pregunta She talked half crying Charlie Britton all lovable Charlie had been bothering her annoying her at the hotel She tried to avoid him, but it made the mistake of telling her husband He'd been furious and had come to the hotel earlier in the evening That's when I'd see the two of them arguing on the terrace.  Won't you yours truly Johnny doll Johnny dollar starring Bob Bailey is transcribed in Hollywood written by Les Crutchfield It is produced and directed by Jack Johnstone Be sure to join us tomorrow night same time and station for the next exciting episode of yours truly Johnny dollar Roy Rowan speaking