Boom, we're back! All right, today's giveaway is MAPS Aesthetic. Very popular MAPS workout program for people who want to build muscles, sculpt their body, shape their body, develop symmetry and balance. It's a bodybuilder type workout program. Here's how you can enter to win that program for free. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel and turn on your notifications. Do all those things and then if we pick your comment, we'll notify you and you'll get free access for life to MAPS Aesthetic. One more thing, we only have 72 hours left for our huge promotion in February. We had two programs that were 50% off. The first one, MAPS Aesthetic, I just told you about that one, that one's 50% off. The second one is MAPS Performance. This one is more athletic minded, okay? So if you like unconventional exercises, you're all about movement, quality movement and performance. MAPS Performance is the workout program for you. They're both 50% off right now, okay? And there's only three days left for this particular promotion. So if you want MAPS Aesthetic, go to MAPSBlack.com. If you want MAPS Performance, go to MAPSGreen.com. And then the code for 50% off for both of them is FEB50. All right, here comes the show. One of the best exercises for your lower body in terms of development, strength, speed and function. Up there with squats is the sled. All right, we gotta talk about the sled. Amen. You know what? Please can we get a sponsorship so we can get paid for you pushing the sled so hard? I know, dude. A specific sled, you know? We're talking about the sled, like at least- You're reiterating like what I've been trying to be an evangelist for forever. Dude, it's- You know how he is though? It's like he waits forever to do it until it's like on his terms. And then once he like, right. But then he's got my back finally. What were we just talking about? We were talking about something the other day that you were like really enjoying or you're liking. And I'm like, I've been trying to get you to do it forever. What was it? We were just talking about it yesterday. I don't remember. Game of Thrones? No, no, no. It was something else. That was something else. Oh no, it was Twitter. He comes in the studio. He was made for me. I knew that already. He comes in the studio. Whatever, bro. You come in the- So like maybe two, three years ago, I was like, Sal, you were made for Twitter.  Like it's totally for you. You always have all these thoughts and you should just be putting out tweets all day long.   After Instagram kicks him off, now he's on, and he comes into the office and says, bro, Twitter was made for me. Yeah. You know what? I didn't want to do more social media. I was over it, but now that I got kicked off Instagram. Now you can focus on it, right?  No, but back to the sled, okay. Had you asked me five years ago, name your top three lower body exercises for, just overall development, strength, all that stuff, I would not have put the sled in there. I don't think I would have put the sled even in the top eight maybe. Very underestimated. It's super underrated, but now for sure it's up there for a few different reasons. One, it does build a lot of muscle and strength. It's a great hypertrophy exercise, but the main benefits of it are, doesn't damage your body at all like other exercises. So you can do a tremendous amount of volume and frequency with the sled. The injury risk is really low. The damage and soreness issues are really low. So it's like, right now what I'm experiencing is the more I push the sled, the more fit and strong and muscular my legs. So complimentary to all the other compound lifts. And yeah, like you said, building up the volume and the work capacity. So for athletes, that was like my go-to was to get their legs strong and then also have them on their forefoot instead of always back on their heels for squats. So building that foot strength, there's lots of benefits that you don't really realize from it. Well, do you think why that is is because there's not a lot of things that you can do for your legs that take out the centric portion of the exercise. 100%. And so you're not doing as much, but you can load it like really heavy. So similar to like Olympic lifting, right? So that's about the only thing. Except Olympic lifts are so technical. Right, right. Yeah, Olympic lifts, maybe that's what it is. So what a great way to draw maybe like an example for the audience like why this sled is so awesome is you get similar type of benefits in Olympic lifting, but it's extremely technical. I can teach a 80 year old lady to push a sled. So she can get some of those benefits that some advanced athletes can get from Olympic lifting. She can now get with the sled. You need minimal mobility for a sled in comparison to other very effective lower body exercise. It's very natural as far as teaching, right? Very easy to teach. If I train a kid who's never worked out before or somebody who's got issues with mobility, we can usually do some form of the sled. It's split stance. So it's very natural for athletics. And I would have never guessed the muscle development would have been so incredible because of the lack of the negative. Now, it is true that the negative portion of exercises is one of the most effective muscle building aspects of a rep. However, if you add lots of volume and frequency, which you can do when you don't have the negative, right? Without the negative portion and the safety of an exercise like a sled, you could do it more often and more frequent. So I literally can push the sled for four sets, three days a week. And I have no, I don't feel anything on my joints on my body like I would if I did any other lower body exercise, but I still get like this great muscle building and strength effect from it. I can't believe I underrated it for so long. It's definitely up there. So yeah, this whole time, and the problem, Justin, is that you, for me at least was that you sold it so much as a functional exercise, which is very true. And for hypertrophy-minded people like me, which I tend to be also, it makes me kind of discredit a little bit. Like, okay, I like the functional aspect, but... Well, that was the main focus of I think when a lot of, when you see it in the gym, like only like your functional athletic type, you know, coaches and athletes in the gym were actually using it. So yeah, there's so much more, it translates so much more to other avenues like hypertrophy and other pursuits that I think you're gonna see a lot more people trying to figure out how to incorporate in their program.  Not very many lower body exercises will do that. It was one of the things that I did to keep my volume up on my legs. So men's physique, there's no benefit to me getting like massive legs, but I cared personally about keeping my leg size because it was something that I was working on for so long. So when I switched over to getting ready to compete for men's physique where I'm being judged by mostly my upper body, maybe a little bit of my calves, I didn't want to lose size on my legs. One of the ways that I kept the volume up was because I was so focused on all the upper body type stuff was to keep driving the sled on a regular basis. Like I loved it. So as a hypertrophy guy at that time, I actually use it a lot like that. And there's a lot of, we had some old videos when we were at the other, what gym was that? Oh, that was a club sport or whatever. Were you feeling there for a little bit? Yeah, I don't know if you remember or not, but that was back when I was competing. You used it quite a bit. I used it a lot. In fact, one of my favorite exercises that we, and we don't talk about it that often in replacing leg extensions is to drag the sled. Backwards. Is to drop down at 90 degrees. So I'm basically, I'm simulated like I'm sitting down, right? But I'm holding the sled and then to walk backwards. Oh, it's all quad. All quad. Just we get a massive pump from that and feel so good and you're doing something that's functional. So yeah, I love doing this. And Justin really got me doing into like the sled slide, side drags and things like that, which I needed to do more of those, like doing it like karaoke style to the side. But there's so much that you can do for your lower body with it. The only, obviously the drawback is not everybody has the, you know, that much room to do that. Well, you know, I didn't know this. Most gyms don't now have it, so. They do, but I didn't know this. So you could buy a sled, they're relatively inexpensive, but they're usually the ones that slide. So you would need like grass or something smooth. It's hard to do it on the street. You push it on the street though, don't you? I do at home. I've seen you push it on the street before. But just, I didn't know this.  That's me, that's me. I can just imagine living next to you.  I remember the first time I seen you doing a video and I thought this motherfucker gets up at six o'clock in the morning in trains. He's got, I mean, this was back when you were living in the townhouse. And I'm thinking, you got people right next to you. They gotta hear this sled track. Hey, you know what's funny? Yeah, hey, you know what's funny? A couple times, this is true. A couple times a neighbor walks out because I know they hear me. They walk out and what do they see?  Push the sled, so like, up, go back inside. Guy comes out in his robe. Anyway, carry on. Oh, that's cool. And they walk back inside. No. So it's pretty hilarious. So how was the night alone? I know both of you guys were home alone last night. No wives. Yeah, so what was the deal? Let's start with you, Adam. What'd you do last night? You know what I do. What do men do when they're alone? Oh, God. Talk about the manly stuff you did, Adam. I'm gonna set you up. No, so I did a live. I'm doing more of the lives. I don't know if you guys just see. I know you guys, we don't pay attention to each other's Instagrams that often, but I've been doing more Instagram lives when I can. Obviously when I don't have Katrina and I don't have the kid there, I don't feel guilty for, you know, taking off for an hour, right? And just sitting on my phone and talking to Instagram people, right? But it seems that people really enjoy that. It's more interactive. The reason why I do the Q and A where I answer and I don't do video is because I can answer more questions in case someone's wondering because I've been asked this before, like do more live. You're not required to be on. Yes, right. I can multitask. We could be sitting here talking work and business. I can answer two, three questions at the same time. And then I can also be with Katrina Mack. So that's the reason why I do just typing the answer because I feel like I can answer more and help more. So you did a live then. So I did a live first, right? So that was like the first thing I did. Of course, I smoked a little bit of weed, put my feet up and relaxed. And then I drew a bubble bath. Oh my gosh. What do you do that every time? I'm a big bath guy. But hold on. OK, fine. Bath. Fine. Why bubbles? I don't know. It just feels better, doesn't it?  Oh, no. We have Epsom salt. So we have a nice. OK, that's fine. Yeah, we have the nice Epsom salt. And then you have like children's bubble bath. No, not children's. We ate the Valentine's roses and just, you know, I don't get that crazy.  Oh, you're making me feel weird. No, I don't use Mr. Bubble Bath. Yeah, you do. No, I don't. I see it as a kid. I'll actually share. Like, we do have like, I don't know, like a spa, like a bubble bath. Like it's an adult bubble bath, I'm going to say. Mr. Bubble Bath for adults. And then we have this. Wow. What does it smell like? No, it's got a lavender. It's lavender and something else. And it is, I forget, I forget, I'll post or share. I'll find or have Andrew find it first. Two parts estrogen, one part bubble water. No, I'm kidding. And then I had the, brought the TV in there. So I just like, I mean, I was probably in the bath for like two hours. I didn't want, you know what I watched. So hold on. So you sit in there. I've got a picture of this right now.    So your knees are probably sticking out. No, these two, our tubs, our tubs are huge. Our tubs are like huge. They're, they're every bit six foot long. Oh, so your legs are, you're okay. Oh yeah. I can extend all. Yeah. No, let's see. I even, I roll a towel behind my neck and I'm like, oh, and I got my, I got my joint up on the window seal and my drink. And then I'm remote so I can watch the TV. What are you drinking? Glass of wine. No, I was having, no, I wasn't having that. I wasn't romancing myself.  So I was drinking a Sevilla and, but you know what? I did watch last night. I didn't know this was out. You guys have to watch this, which it's interesting how Netflix is doing this. So there is a new documentary series on Kanye West and weird though, you know how we talked to Mark, um, the, his last name is going to escape me right now. The Netflix co-founder, yeah, Randolph Randolph. Thank you, Doug. He said that, remember when I brought up the question of like, I thought that it was a strategy about HBO and release it slow, yeah, to drip it over time. And so that, and he says, no, that's not the strategy because it would, they just don't have enough content. So they do that. Well, guess what Netflix did? But the Kanye West docu series is a four part series that's already been shot that has the dates that are dripping over the next, so they're dripping it on purpose. It's that has to be. So it's the first one I've ever seen like this. But dude, this documentary, how cool is this? Okay.  They actually were already starting to document Kanye's journey back when he was living at home with his mom and nobody knew. One thing he doesn't lack is confidence. I was going to say, bro, it's, he had self-belief right away. Yeah, very much self-belief, very much so. And he calls a lot of stuff and he got turned down by so many people and it's a, it's really inspiring to watch. And I'm not like a huge, like huge Kanye West fan.  I know a lot of people hate on him because he seems crazy in the set, but I tell you what, after you watch, I don't know if you can watch that and not like the guy. Like he's got a, he's got a really, he's had it since day one, had a really positive attitude, even on the way he wanted to rap and the stuff that he wanted to talk about. Cause he came from the same, he came from the same ghettos. He's from Chicago.  And people hate, people were hating on him because he wasn't street enough. He's like, motherfucker, I grew up on 76th street my whole life and, but I, just because I, I decided to, to read and to learn and to, to work on my craft and put my head down and stay out of trouble. And so I thought I'm going to get hated on by my peers because of that. And so he really was kind of held back from, or not held back, but not a lot of people would, would give him the credit early on. And he was doing beats for like Jay-Z and stuff early on. He's super talented. Oh, super talented. And it's a great, I watched. He reminds me of Alex Jones, but in the sense that, you know, you know why?   And then they'll say something like, wait a minute, that's brilliant. I mean, it's like surrounded by that's actually a pretty good comparison for how you're comparing it, because I think that is what I think is intriguing about him is like the things that he's saying at like 18, 19 years old. And you're, I mean, the kid is, is broke and barely coming up, but he was, he was prolific at that age, dude, like already. Have you heard him? Have you seen how he makes fun of, what's the guy's name that's banging all the chicks? Now I was hooking up with Kim. What's his name? We're, he looks like he's apted.  No, I haven't, I haven't. It's hilarious. Yeah, I would love to see that. He has a nickname for him. I can't remember ducking to look it up, but look up Kanye West's nickname for Pete Davidson. It's hilarious. But he said something like Pete Davidson is like, hey, man, you know, I respect you. You was a father. I'll treat your kids, whatever. He's like, you will never meet my kids. I can't blame him though. Would you want Pete Davidson around your kids? No, no, for sure. But that was, I mean, that was pretty much. And then I moved from the bathtub and poured myself a ginormous bowl of magic spoon with my new period, blueberry. Super that's the whole body was such a, yeah. He calls it high ski. What is that? Oh, that's his name. Oh, that's who he calls Pete Davidson. Why is he called that? What is the word high ski? Yeah.  Oh, it's a trashy white male after watch after watching the, the documentary and I'm really excited to see the rest of it because how cool is that, that they were falling him around with a camera like really, really early on.  Yeah. It looks like this is so good. It looks obvious, right? You see Kanye, oh, of course, he's so successful because he's so talented. You have no idea what led to that. I had that conversation on my live last night. A kid came on a young, young guy came on and was discouraged. He's been a personal trainer for a little while and he just feels like the market is oversaturated.  Two, the market is saturated. It's saturated with mostly garbage and there's still tons of people to help out.  The real success of the business is the two decades before. 100% content came from. Is getting all of our lumps and bruises. I said, if we had, let's say we had all the same like, you know, know-how as far as podcasting and e-commerce and everything that we know now at 23 and tried to do this, it wouldn't be successful. No, you wouldn't have the experience. Our advice would be shitty. It wouldn't be life changing. It wouldn't be helping so many people out. So it required us to get knocked down and get back up and knocked down and get back up for two decades in order to create something so special today.  You've got to go and put the work in. You're just trying to justify why you want to either quit or why it's not working. That's right. And the real greats, you know, tying it back to Kanye, I mean, these people have been grinding for a long, long time before you saw the overnight success.  You have no idea. So I want to go back to your magic spoon bowl. So you're in the bathtub. No, no, no, I don't eat it in the bathtub. This is what I moved from the bathtub back down to the living room. Is this like one of those serving bowls? I do. So I only have those bowls. So it was a Christmas gift like four or five years from someone in Katrina's family. Because we had traditional cereal bowls for people. It's just tiny. Yeah, what is that crap? I'm a 230 pound man. Dude, I need like a... So all of my bowls, they're technically serving bowls, but I use them as like eating, eating. So yes, I had a, I don't know, maybe I'd say a half a box of blueberry. Like a good 70 grams of protein. Yeah, yeah, half a box of blueberry with... And I love slicing a fresh banana on it. Now you're watching... Is this when you were watching Kanye? Yeah, so I started off watching another doc and then I came downstairs after the bubble bath and made my big old bowl of magic spoon and lit the fire and laid it on me. Did you get your toenails all fresh?  What's the song you played, Justin? You know, it's so different having a family and being older now and having a night to yourself. You just want to do nothing? I do, yeah, like it's amazing. Jessica's like, she goes, I would have never guessed that she goes, but I literally fantasize about sleeping.  Parent life right there. I watched the Allie Wong stand up. Oh, yeah, I watched that.  And she went hard, bro. Did she not go hard?  I love her. Yeah, she was good. Oh, she went hard. Yeah, the most filthy... Oh, I loved it. Dude, the part that made Jessica and I laugh so it's gonna be a little explicit here is like she's talking about like... Coming on the face. Yeah, and she just stopped. She goes, I love...  Oh my God, what did you say? She's like, everything she has a good explanation. She goes, cause then you're done. She's like, blow jobs are so much work. And she's reenacting like...  Yes. Like in comparison. That's actually some truth. And no, that's why it was actually really... These guys can't handle it. I mean, some of the best jokes in comedy is stuff that the root of it is true. No. And I think why I thought it was so funny is that's not something I would think about. Like, wow, how funny is that? As she gets wealthier and more famous, her pool of guys shrieks. And the opposite is true for a famous dude. And I thought, wow, that's really an interesting perspective, but she had a whole bit on it that I thought was really funny. Yeah, she did a good job.  Yeah, I know. This guy was wifeless last night, too. Yeah, did you take a... Did you take a bubble bath? I'm pretty sure he did, and I'm pretty sure he's sandpaper checkered. No, I had a completely different process, dude. It was terrible. So I don't really smoke often. Like sometimes I'll do edible, but I decided like, I had one. It's like my emergency stash, you know? And I found this joint and so I went out and I let the dogs out, do their thing. And I'm outside smoking. I went inside and what was on TV, I just kind of stumbled across was like six cents, right? So I haven't seen that movie for ever. So you're stoned alone. I'm stoned alone. In a house. Like again, the paranoia and all that is like kind of setting in and of course, I don't know, you know, obviously, like this is because I set myself up for this, but another reason why I think my house is hot too. More? Yes. What's going on, dude? Okay, so I was watching this and I couldn't watch the whole movie because I just kept like hearing things and like, you know, the dog, the dogs all of a sudden got this like, their hair stood up and they started like looking at the walls and started barking at the walls. Oh my God.  And I'm like, okay, I'm gonna change the channel and start watching that comedy show, but all of a sudden I hear this like scraping on the ceiling and it's like. What the? Swimming down the wall.  I'm serious. And then I look up and the dogs are bark barking at the ceiling and there's this balloon. And so this came out of like Everett's room in, okay, logically, right? I was stoned and I was like, oh my God. But logically, logically like the, you know, the heater was on and I'm sure it was like blowing the balloon, you know, across the ceiling all the way to like literally where I was sitting. And I'm like, that's so weird, dude. Like, I'm like, so good. Okay, so I just looked at the balloon. I'm like, dude, like, ah, and I grabbed it and then popped it. So I had a crazy. I don't know how much you read about paranormal paranormal stuff, but balloons are apparently, this is how ghost hunters. I'm serious.  I'm just gonna scare you. I made it all up. Something about being home alone in the big old house like that and being high is probably, I totally slipped my mind, but hearing you tell the story right now, I go, oh my God, there was, I called Katrina last night and I actually texted her first. I said, hey, call me later on. I gotta tell you this scary story that happened to me. And she's like, what happened? What was the scary thing? I said, oh, I said, so I'm downstairs. I would have already smoked and I'm watching TV and my phone alerts that the temperature in Max's room has dropped. So I don't know if you guys, like the nanocamera will tell me if the temperature goes too high or too low. Did we get real cold real fast? Well, it wasn't like crazy. And this happens all the time. And I keep the house really cold. I see that on movie ones. So that, I get the alert, right? And I don't think anything of it. I'm like, whatever. And then it vibrates and goes off again. And it says movement. I thought, oh, maybe the door blew something open. I ignore it again. I don't think anything of it because obviously I'm home alone. So I'm not even concerned. The alert goes off again. And so I click on it. And when I click on it, I get a person and a body moving in front of the camera.    Oh my God.  Oh, yeah. I mean, it was only a moment before I put it together. But that moment, I literally felt my heart jump out of my chest because I had already ignored it twice. And when I ignored it, I was already in my head going, oh, it's probably because I opened the door open. So when you're in that state of mind, I swear. Oh, yeah. So many things start kind of appearing in your mind. I didn't even, it didn't even dawn on me. Of course she took the nanocamera. So how weird is this, right? Let me ask you as if this happens to you because as a dad, if my kids and my wife are in the house and I feel or see something like that, I act before I can think and the way I act is very aggressively go after whatever it is, right? So I've done this before. I did the same thing with the cameras where I have two cameras. One was in the baby's room and one was in another room looking at the playpen. And I mistook one for the other and I looked at it and I saw my son was gone and I instinctively jumped to go run into the room and then I realized what's going on. But if I'm alone... Did you grab your samurai sword? Yeah, dude. But if I'm alone, I'm more apt to leave. So if I'm by myself and I see some shit, I'm like, I'm out. So are you guys like that? I see the camera, I'm laying on the couch and I have this stance of do I go that way or do I bolt out the door? You know what I'm saying? Like it literally was that moment and that was like my heart started racing on what I was gonna do, you know what I'm like? Oh, dude. And then it sat in. I realized it was Katrina and she was up in Truckee but that moment got me. If you're by yourself, you're more... I guess when you're with your fan, I don't know what it is, it takes over and I'm like, ah! It's totally opposite though when I'm by myself. Oh yeah, well, especially if I've smoked at all. Like I was walking all the doors. I was walking around the perimeter of the house every time. Oh my God! What a bad idea.  Yeah, the scariest thing, one of the scariest things.   So I'm not scared of you, right? So that's kind of like my rationale about all that stuff. Not scared of intruders. I have zero fear of an intruder. If anything, I'll go in and, you know, guns blazing.  Aliens. Oh, it's a kid thing. It's like I was a kid, dude. Everybody's like, you can get abducted?   And so I would go into the library and I was reading all these books that were like all about like angels and demons. And like, I was really into that. Dude, did you guys ever watch that show? I don't remember the name of it. It was a hidden camera. Oh. Scare tactics. Yes. Okay. There was one episode. So scare tactics basically is there's actors, there's a real person that doesn't know that they're with actors.  Yeah. I probably saw this episode. Really scary.  And an alien, they see an alien. The guy freaks out, there's all actors in there, right? But except for one dude and he's freaking out. Then they pulled the drapes open. There's an alien standing in the window. I swear to God, I would have murdered everyone in the hole. I would have killed everyone.  Did you see the one where they had this lady, she was like, she came in to kind of help out this like hospital setting or whatever. Oh, giving birth? Giving birth. Oh. That's the best one.  And we need this and then they lift it up. And then this little person comes out that was like. Dressed like a little demon. Dressed like a little demon. I was like, ah! Have you seen that one? I don't guys do that one. This one, oh my God. This woman goes in, she's in labor. And she's like, this is so weird, I'm only three months pregnant. She's always got a massive belly. And the girl working the front desk is like, three months pregnant. And then a priest comes in, looks like a priest, but actually looks kind of evil. I'm here to be with the delivery or whatever. And the doctor's like, yeah, let him in.  She goes in, the doctor's like, I need your help, come in here. She goes in there and they have a little person covered in blood, but dressed up like a demon hiding under the table. And he jumps out like he just was born. I don't even care if you were in on it. Like it was so freaky. Like I would have been like, ah, I'm not here. It's so hilarious. Anyway, hey, I wanted to talk to you guys. So we were, one of our sponsors was to mention in today's episode of Z-Biotics, but I did want to bring up a downside of Z-Biotics. Maybe not the best commercial. Maybe share some of the non-commercial that's going into it. You know what it is? What's the drawback? Is that what prevents a lot of people from, especially fitness people, I'm one of them, from drinking alcohol is the shitty workouts the following day.  I'm like, why?  So now I have a drink the day before my workout. I can get behind that. I mean, I have drank more since we have had Z-Biotics than I did the previous five years. Well, you just don't feel like your drink.  I'm like, forget it. I'm not going to do it. Well, the cool part for me is that I couldn't even have like the way my body reacts to alcohol is I couldn't even have one or two drinks without it kind of ruining the next day for me. Totally. That's how I respond until Z-Biotics. Well, I've actually been able to drink wine, which wine would give me horrible hangovers. So I just avoided it completely. And I just started having a glass, if I'll go get a nice steak or something, like I started to kind of incorporate that again if I had Z-Biotics because it didn't give me like, because even just like a couple like, let's say two glasses of wine, like I would the next day just have like pounding headaches. Yeah. So it is a downside, man. It can make you want to drink more.  No. Okay. So somebody asked him about the creatine's cognitive boosting benefits and brain health. And he starts, I love when he goes on his rants. He's like, let's first address this whole, like, you know, using creatine for the cognitive benefits of it.  Read a book, pay your taxes, pay attention to a... Sounds like shallow. Well, you know, here's the thing though, and what I love about him, that there is some really good truth to that. Yes. And we talk about the studies that show like the benefits of that. And I think that's just another thing that supports how great creatine is.  Way more. Yeah. And so, and then you get all the other great side effects of reading and learning, right? So it's such a, and we are in this time of we're always looking for shortcuts and hacks.  He's like, there's so many things that you can do naturally that will boost cognitive function. I used to have this conversation with people who would spend a lot of money on supplements, you know, $250. I'm like, you know, you could hire a good trainer for three sessions. And in those three sessions, you'll get a hundred times more value than you will with the $250. Yeah, education-wise. Way more.  You know, I saw something else that I wanted to bring up and show you, Sal, because it's something that normally would not interest you, but I think you would think it's cool. So, do you know who the ball brothers, Lamello Ball, Monzo Ball Art, you don't know who the basketball players? Okay. So the dad who's like really public and is always in their business and they're three brothers that play ball. So Doug pull up Lamello Ball shoes, Puma, Puma shoes. So he signed a contract with Puma and they did a collaboration with Rick and Morty. So big- Hell yeah. Yeah, big NBA player. So this is kinda cool because it was Kobe who brought back, I wanna say it was Kobe who brought back Adidas like to it because Nike has been dominant for so long for it for so long. Puma is not a brand I would see in the NBA ever. Right, so they just signed this other kid, Mikey, who's coming up and he's in college right now and I think he's gonna be a star later on. Is it the blue and black ones there? No, the bright ones. Did you put in? No, go down, go down Doug.  Yeah, all the hyper color ones. Oh yeah. See the Rick and Morty? Yeah. I just thought that was, so it's already interesting to me that, you know, there's such a smart move by Puma doing this. Like Puma's got a pretty big name, I can soccer I believe. Right, is that where they're probably most famous? I think so. So Puma's got a pretty big name there, but I don't even think they break the top three sneaker sales. Now Adidas was like this with Nike and then I believe it was Kobe who really broke Adidas back out and put them as like a true rival to Nike because before it was like Nike and then everybody else and obviously signing Kobe was one of the biggest things that they ever did. That's smart. This is really smart. Well, Rick and Morty has a cult following. That's why I think it's kind of a unique collab. I bet those shoes are gonna be worth money. Oh they are, I'm sure they already are. Yeah. Yeah, yeah, especially if it's like the first, the first. Did you guys talk about converse ever? Like, cause I know, remember? Converse is the original OG of basketball. Yeah, I know. They had the high tops which everybody wore, but I remember the only other time I remember it was like somewhat popular was Larry Johnson, right? And they're like the black top ones? Yeah. Yeah. Well, you remember, so correct me if I'm wrong, Doug, maybe you can Google this from real quick, but I'm pretty sure that converse is owned by Nike now. So it doesn't really matter. So they probably stay in their lane of like the type of demographic they go after and then they don't try and compete. Whatever happened to British Knights? One of those? K Knights. K Knights. K Knights. Light up. Yeah. Coolest Payless shoes you could buy. You know what I see in some LA gears. Yeah, LA gear. Oh that was another one. Oh my God. Do Reeboks still do pumps? Is this still a thing? So I believe they brought the pumps. I think they did bring the pumps back. Man, if you were a kid in sixth grade with pumps on, you were, yeah, everybody wanted to do the ch-ch-ch. So you remember Reebok made the big move with Allen Iverson. That kind of brought them back on the map. So it's kind of like this, yeah. I mean if a sneaker company makes the right call on the athlete that's going to- At what point are e-athletes going to start wearing shit? It's probably already happening. Yeah. We're just not in that, we're not in that clique so we don't know. I follow one of the most popular, after we had that interview with our boy. Mark Master. Yeah, thank you. I don't know why names are slipping me. It didn't have my- Could be that we identified Pure, right? So after we had that interview with him I started following this kid that's from the Bay Area. That's probably one of the more popular kids. And they're already sponsored by stuff like that. So I don't know if he has a sneaker line or not, but I mean that community is huge and growing. Huge and extremely influential. Do you know if your son follows kids like that? He does, he goes on. Does he get to those kids? What's that? Twitch. Yeah, there you go. He'll go on Twitch. I mean I don't pay attention to the names, but I do notice that he'll watch the same kind of people over and over again. One of the most famous Twitch guys is the doctor, Dr. Disrespect. No, I don't know. Yeah, Dr. Disrespect. He's hilarious. He is. And he's like- He's like our age. So he's- I actually like him a lot. He won the Blockbuster like two years in a row, like 1980 or 1990 something. I can't remember. It was like 80s or 90s like Blockbuster championship thing or whatever. He's hilarious. Dude, because remember that movie with Fred Savage where he was playing like Mario 3? Yes. And this was a thing way back before it became eSports. Oh wow, look at him. Yeah. So my buddy is- I have two friends that are still pretty hardcore in gaming. He's been talking about this guy for a long time. Same, yeah. And I finally like clicked on it to watch. Like I mean this dude has- I mean he puts a lot of- I mean watch, you'll have a hard- I mean I know you guys will have a hard time probably sticking with it, but he has like an eight minute intro into his like YouTube channel. Yeah. Like it's- And he's super dramatic when he gets in there.  Oh really? Oh I like him that. Yeah. And he's funny. And he's got the whole mullet going on and stuff.   He's hella tall. Oh hella. That's great. Hey so I want to ask you Adam, when Katrina weaned Max off of breastfeeding, was he still obsessed with her boobs? Was there like a thing there? Oh he still is. So still. So really this is cracking me up right now. Yeah. Oh bro, if she wears any kind of shirt at all, that's low cut-ish. This is going to have to be crazy. Low cut-ish. It shoves his face in there. Upsest. Upsest. He wants to sit or look at him. He kiss him. Well isn't that- He hugs him. He pats on him. Ta-ta-ta-ta-ta-ta. And I want- I'm like cracking up. I'm like what is- He goes like this. He'll pat on him. Ta-ta-ta-ta. Playing the congas. Yeah. He'll squeeze him. I'm like did we- What did you do to my son? Loader. Is he going to have a weird fetish when he grows up? Well is Freud's theory on that? Is that still the prevailing theory? Or has that been disproven as far as like man's fascination with boob is all from our childhood? Well- Is that true? That's one- I mean that's part of the theory. The other- Because female humans are the only- One of the only mammals that always have breasts. So other mammals, their breast will only engorge when their breastfeeding can then go away. Yeah. So female mammals are humans. Excuse me. Have boobs all the time. And they think it's because we've sexualized them. So because we stand upright, our visible signs of arousal or whatever are not as evident. And so they say, well that's probably why we developed having boobs all the time. It also became a sexual thing, not just for function. Okay. But he's- Bro, I'm telling you, he's funny about it. Pats on him. Hugs on him. And I just watched him be like, this, what's going to happen when he grows up? I hope he gets over this. It's going to be weird, bro. I don't think they do, bro. So massive. I don't think they do. Just made a massive imprint. Yeah. But Max is almost kind of weird. Oh, yeah. He's still- He is even with me. So I take baths with him still all the time, right? And when we do, at one point in the bath, he'll be playing and then all of a sudden, I'll come up and my chest will come out of the water and it will always stop him cold in his tracks. And he's got to come over and- And I just look at him like, bro, what are you doing? I'm like, come on. He's like, these don't work. Yeah. He's definitely, he's fascinated. These are pecs, bro. Yeah. These are not like moms, bro. Not like moms at all. Hilarious. So do you guys see, I guess a new report came out, inflation going up faster than they thought, of course. It's always a surprise. 14 basis points it jumped. They think this could have predicted. They think, I know, it's so funny. We could never guess. It's so weird anyway. They're talking about hiking rates like maybe up to 10 times this year. Are they still trying to promote it like it's a good thing? No. Now I think they're starting to- So I think the consensus is more like five.  I was literally just listening to my real estate news stuff this morning and they said, now it's looking more like five hikes over the course of the year. They think it's probably going to land somewhere in the mid fours to high fours is where we'll probably end up, which still technically- Conflation is still going to be double or triple that. It's like too little, too late. Yeah, no, and the market's still going. I mean, it's the real estate. You know what?  Oh, don't tell me. It's going crazy. So October, remember, October was when the announcement of meta happened, right? So since that in October, it's gone up like ninefold. Okay, but so, and that is in October. So closing out last year, a half a billion dollars sold in real estate in the metaverse. The prediction is for that to at least double this year. Already closing in January was almost a hundred million dollars in real estate in the virtual. So let me ask you this, Adam, where would we buy? Because there's four popular Decentraland Sandbox and then the other two are going to slip me right now. But there's four major areas in the metaverse right now that are selling the most real estate. And now what's going to be in those areas of the metaverse? Why are they so? Why are they so different ones have different things? Like, I believe, you know, Nike is in one of them and then you have people like. So the idea is you own a piece of property there and there's going to be other things that are attract people to go to this online and then you own a piece of property. To be honest with you guys, I sent you guys a link today to listen to it because I want you to listen to it because it's very speculative. It would be gambling for sure to do this. But the prediction on how fat, well, not only the prediction, but what is how fast that real estate is going up from just like six months ago and the prediction on how much it's going to go up. You know, we can buy it. We can buy a piece of land that's by like Nike or one of these big like a theme parks that are being built in there for relatively cheap. I mean, you've heard some record ones being sold for like in the million, but you can get like a lot for like 12, $15,000. I was just going to say, you can get a home loan. Right, right, right. So I mean, it would be a little bit of a gamble, but it's not like we haven't gambled on stocks or other things like that. Buy it and leave it and see. And then, but I wouldn't leave it for too long. I would ride the wave on the prediction of 30 to 50% growth and then I would flip it and sell it because the other, you know, the people that are skeptical as I am is it's more like a Ponzi scheme and there's going to be a lot of people that make a lot of money on the way. And then the last one out is who's going to get the most funds. I agree, we're going to weed everybody out. And here's why I'm most skeptical about it is that what is on your plot of land or what your, you know, metaverse real estate provides as far as like what you can do in it. Value. Is where the real value is because it's the metaverse. So I could be in Nike land shopping with my friends.  Let's go to Justin's house. And Justin being next door to Nike or being in a whole nother metaverse, which is infinite, is you transport instantly.  So this idea of like location, location, location, which really matters in the real world because if you walk out of the Nike store in San Francisco and if you don't, if Justin's house isn't right next door, I could go to Justin's house because you have to drive an hour and a half in traffic to get there. So you know what I'm saying? I could see the value though being because I'm visiting this Nike land and I'm already there and I'm walking by your billboard or your business. So like advertising, I could see the value. So I mean, yeah, there's, okay, so I'm trying to picture this also from like a player one perspective. Like, you know how they had like different worlds that were like themed. That's right. And so what's, what's to say, like they're not just going to create another planet or something. It's like you're going to go over here. So who cares about Doug? Look up the four most popular locations in the meta meta worlds, you would say maybe in the metaverse and Decentraland sandbox. And then there's two other that are like the four most popular were. Okay. So those are providing real estate right now for you to purchase within it. Yes. Yeah. Now that I could see something like that, but I agree with you, Adam. I think buying something in there and allowing all the speculation to come in, raise the price of it and then getting out would be smart. Because first off, even if, okay, even if, yes, it's true, you own a piece of whatever property in this space that people go to, you're also betting on the fact that this particular space is going to be really popular in five or 10 years. We all know when it comes to tech and entertainment, it's always a gamble. It's still a gamble. Even if it's a great product, some other product could be much more popular. Read me the four, Doug. Crypto voxels. Okay. Decentraland. Okay. The sandbox. Yeah. Summium space. Now, are all these in the meta, so Facebook's sort of version of that, because isn't like, Microsoft have their own too? So no, so Facebook does not own the metaverse. Their company name is meta, which is probably why their play on that is to try and capture the branding. Clean X. Yeah, exactly. Very, very, exactly like that. But they don't own the metaverse. The metaverse, we can all, we can create our own world. We can make a mine pump world, and we could, you know. Justin's cheese land. Yeah, you could so. Swim in the sea.  They're just, they're just, they're going to be just another place in this, and it's infinite.  Yeah, one of these lands could nobody, nobody might want to visit Summium space or something or whatever. Well, and, you know, at one point, what will make these places, you know, desirable for people to go to, is what is on your piece of land or what you can do in it. That's so cool. Yeah, it's going to be unique. So yeah, so you, so you can buy this land, and then you obviously need a coder to develop it, because you have the right code to now develop whatever you want on it. Oh, so we buy property, then we have to develop on it? We don't have to. You could just sit on it, and then, because that's how I would, I would just sit on it, like you were saying, and I would just ride the.  I mean, it's not a bad, it's not a bad idea why we're, if it wasn't that expensive to do that, really the only reason why I would do it would literally to ride the waves. Speculate, yeah. Yeah, it's just, I agree. You know that it's, it's going to get crazier and crazier over the next year or two, at least, and so it would be an in and out deal. Yeah, first one's in. Yeah, get in, get in one of these four popular places where everybody's buying and flipping and stuff like that.  Hey, I learned some cool science yesterday I wanted to bring up. Did you guys know that 8% of people don't get cavities? So 92% of everybody gets cavities, but there's 8% who just don't. All Italians? Who just, no. What? I told you my step got never wanted to start life. Well, no, so I've never had a cavity. In fact, I went to the dentist and I, never go to the dentist and I went and the dentist is looking at me and she's like, when's the last time you came? I don't even know. It's been a long time.  So yeah, I don't, I just, I've never had one my whole life and my dad's like that and my dad grew up so poor he didn't have a toothbrush when he was a kid at all. He literally, he tells me how he used to wake up in the morning and he would take his finger and like wipe his teeth with water. And the first time he went to a dentist, he was in his 20s that he'd never been to a dentist, never had braces and all that stuff. But they, I read about this and apparently it's the microbiome of the mouth that some people have a, like a bacterial profile in their mouth that just prevents any kind of cavities from developing. I imagine it has to help too that you have a really good diet. Diet plays a role, yes. Cause I've been, I've been that way for most of my life. I now have a cavity and it's completely because of the rock stars. Yeah. Because the acid has now hit the enamel on my teeth and then now stuff gets down in there and that's where the cavity happens. So, I read about that and yes, diet plays a role but the way, the reason why it plays a role is because particular types of diets promote certain types of bacterial profiles in your mouth. Sure. And that's what causes the cavities. Well, sugar, right? That's like one of the biggest. Sugar is one, grains is another one. So I thought that was very fascinating. I did not know that there was a percent, because I know myself and I was always been kind of a mystery because I didn't really get cavities until like I had really bad like grinding at night with my teeth. So then it was almost like anything I ate would affect. It was like more sensitive and then it just over time would rot out.  What I think is what I didn't know until it happened to me also was that your cavities can heal. Yes. Naturally.  So I mean it can heal too. So a lot of people think oh I got a cavity you have to go get it fixed. It's like well if you have something that you're doing in your diet that you know could be a major offender you fix that and then you can totally fix the cavity. One thing that annoys me though a little bit about dentist is everybody needs to get their wisdom teeth out deal. Bro it's such a scam and hustle. I think some people definitely I've never had my wisdom teeth pulled out and every time I go they're like well you sure you don't want to like for what? Why? They work just fine.  No argument here. No argument there. But that part annoys me a little bit is it reminds me of the tonsil thing which now has changed but back in the day just bring that up.  Well now they have too like this hustle on like levels of cleaning too.  You sound like I have like uncles that are like conspiracy theories about anything medical my grandfather's like this in fact you go to the doctor and the doctor will say you need to do this did you get the medicine? Yeah. No they just want my money. Well I tell you I mean I'm sharing my latest or most recent experiences but I had this experiences as a kid because we didn't have a lot of money so we didn't go to the dentist that often and I remember one time going in there and having like six cavities and then my parents couldn't afford to fix it so like years later I go back and I have none. So I mean I've had situations like that of having multiple times with dentists where I'm getting quoted that I'm going to need to spend thousands of dollars on a piece can't afford to do anything about it time goes by and then I go back again and oh you're totally fine and then again here I am later on in my life same thing happens again or oh you have cavities oh get rid of the rock starts oh it totally heals it goes back and so I'm just really skeptical of you know just okay sign me up Well there is a little bit of that I used to train a dental surgeon and he did tell me that sometimes they will say certain things that my the dentist I had before this one was a client and a friend of mine So you trusted them Yeah and she she was the one who told me to just cut the rock stars out for a little bit then we'll check back up on you where this new dentist I have is not a friend or anybody I know and they're like oh yeah we could do this and then on my way out like oh no $1,800 more bucks we'll see you next week I'm like God suckers Yeah though Hey one of the sponsors we worked with the longest is Organifi and there's a reason companies around we love them because they have a lot of integrity and great products many of them are plant based for better health for example the protein powder is vegan so it's very easy to digest but it has a combination of different vegan sources so you have a good amino acid profile that means that this protein powder builds more muscle than other vegan protein powders they also have a green juice which is great for health and stamina and endurance go check out Organifi trust me you won't be disappointed head over to mindpumppartners.com click on Organifi use the code Mind Pump for 20% off alright here comes the rest of the show our first caller is Greg from New York What's up Greg how can we help you Hey guys how you doing Good Alright Thank you for taking my call and all the knowledge you guys put out there for us Good deal how can we help you man Alright so in 2007 I had gastric bypass surgery actually I had gastric sleeve surgery in September down almost 90 pounds now I've been going to the gym since as soon as I got clearance which was late October I'm just at a point now I just want to try to build as much muscle without you know burn as much fat without losing the muscle because that's where I could see the difference I could see it the arms are shrinking everything shrink my arms are looking smaller I want to burn that muscle but I also want to increase my cardio so I can do things like go ride a bike for 40 miles if I want to so it's just trying to find the best thing I've done you know when I was training when I was younger it was all based on that old Arnold Schwarzenegger book you know the encyclopedia bodybuilding and things there's changed so much since then Yeah so the focus now before you had the surgery were you active at all I was fairly active my job actually in the field a lot so there are days I would you know go walk before you know walk up four or five story buildings so let's talk let's talk about the conflicting goals first yeah well so great so I've worked with quite a few people who've had gastric sleeve or gastric bypass procedures and the the weight loss is fast and furious but the challenge is how do we is the psychological challenge I should say is I'm losing weight quickly so I do everything else fast as well don't do that you want to take your time allow your body to build itself up the most important thing you can do right now is build muscle and strength it's more important than anything else because the challenge is going to be not losing muscle and not having a big metabolism slow down so the majority of your workout should center around strength training two or three days a week full body focus on getting stronger train with perfect form failure train of course with appropriate good technique and start there as far as stamina is concerned I would just stick to walking for now and I wouldn't push the cardio until the strength and muscle start to feel quite substantial you got to give yourself some time because what's going to happen is you're going to lose all the weight very quickly right so you've already lost you said 90 pounds you're going to keep losing very fast and that's going to make you want to kick it into gear with more and more calorie and you're also if you start doing something like an endurance sport your body's just going to pair down muscle it's already doing that yeah it's doing that already so you're already you're already like a challenged client with when it comes to holding on to muscle Greg do you have maps anabolic I know I don't okay we're going to send that to you because that's exactly yeah that's exactly what I have here and then are you working with a nutritionist the hospital had given me one that we had to speak to but I wasn't crazy about her so I haven't been working with a nutritionist on my own now are you able to find another one I was going to start looking around and try to find one you know locally that I could speak to yeah that's a good idea I would continue working with somebody who's going to help you with nutrition but you need to focus on building muscle I wouldn't focus on anything else right now and give yourself some time the fat loss is happening quickly but the fitness gains the strength gains the body composition changes aside from fat loss are going to happen much slower so don't confuse it to right don't confuse the fast weight loss with oh my god everything's progressing so quickly it's not really the same thing that the quick weight loss is coming from the dramatic reduction in calories but the fitness is going to take some time if you do this right you're going to dramatically improve your ability to maintain these results and not get a lot of the negative effects that some people get from you know these types of procedures if you try to drive it even faster with excessive cardio lots of calorie burn that kind of stuff you're going to amplify the negative side effects and increase your risk of gaining the weight back later on and it is possible here's another thing too it's a big myth that you know getting these procedures results in permanent weight loss it's not the case I've seen several people gain the weight back afterwards through you know actually pushing these kind of bad behavior so focus on strength and muscle right now and then for activity just stick to walking that's 100% where I would go and Adam talked about MAPS anabolic that's the perfect program follow that one for now yeah, totally because like I would do like 10 minutes on the treadmill before I work in and maybe 10, 15 minutes on the bike afterwards so I didn't want I don't want to push it too much I am supposed to ride a 40 mile five-barrel bike tour in May so I was kind of trying to forget for that do we have to do that I just signed up it was a bunch of people who were signing up together so it was just something a goal hey Greg if you were my client and you allowed me to direct you I'd say no hey Greg I'm going to pretend like I'm your mom right now right if all your friends signed up to jump off a bridge would you do the same listen don't do it Greg just not now it's not that we can't in the future it's that what is best for you right now is like what Sal said is to completely focus on building muscle to lose body fat that is happening like it's happening very fast and you focusing on building muscle until you get to a place where you're very content and happy with like your weight with your muscle mass then we could talk about setting like cardio type goals but trying to do that while you're also trying not to lose muscle is going to be sending a competing signal and it's even more important with you than the average person because I know that your calorie intake is so low and that's part of what you're doing so fast yeah don't sign up for any events because okay so here's here's something that's happening right now Greg and I understand this like I said in the form too by the way I've gone through this myself at times and I've also seen lots of clients go through this because you made the decision to get the surgery and I'm assuming that was a decision you thought out you was very thoughtful right you thought you're now seeing lots of weight loss you're in a very motivated state of mind and your state of mind is going to make you want to sign up for races marathons bike rides you're going to want to do a bunch of crazy stuff fight the urge pretend like you're in your normal state of mind whatever you're going to do now is what you're going to have to do forever the racing is the worst possible thing you can sign up for right now I would stay away from all that stuff give yourself a year or two you want to build the body but yeah I hear what you're saying I understand doesn't matter when's the last time you rode 40 miles on a bike probably about five years ago when I tried it once before and I made it like 30 miles before I had got some weight look fuck that Greg you're not allowed to do that put it put it put it in the form too Doug Greg are you on Facebook yes okay do me a favor and request access to the mine pump private I don't trust I don't trust you're not going to sign up for some crazy shit the next year you're going to start feeling that was the only thing I had plans okay alright and I would love to hear you check in with us just let us know how your progress is doing if you comment in the form you tag one of us or all of us we'll make sure we see the post we'll interact with you and any help that we can give you along your path I really want to keep an eye on you as you go through I worked at a gym that was directly across from a place that did the surgery so very very familiar with training clients in your case and we just want to help you out as much as we can and by the way with with maps and a ball there's a pre phase I want you to do the pre phase for about three or four months before you move to phase one okay okay yeah and I know this is just the tool and it's not something that's I know we can come back and you know I have that that mindset so I know the tools you guys are going to help you that's right you got us yeah and congratulations man you're already doing a great job you know just all you got to do is temper yourself be kind to yourself and think of like you're building a really good house and it starts with a really good foundation long term think long term now right right all right thanks for calling we'll see you in the forum brother I'll see you soon bye bye I'm just going to guess because that's that New York yeah you know you could tell you appreciate me cussing out of him you know that's why I told him I said I'm going to be like your mom because I know you listen to your mom right no you know you know what's tough about this is like once you finally make that decision and you see this stuff happening you want to jump on everything and so it makes sense that he signed up for a 40 mile ride and it makes sense that he's like I want to do a body right now that's everything we didn't we didn't address this part either because it didn't come up as a concern from him but this does become a concern whether it's now or later is when you lose that much the loose skin one of the things that will mitigate how much loose skin it's inevitable you're going to because you drop so fast but building muscle right now and focused on that it'll help yeah it'll definitely help it'll help the loose skin is going to accelerate it's right even worse totally but yeah building is because the other thing too to consider with something like this is nutrient deficiencies your body's absorbing nutrients differently supplementation becomes more important so I'm glad you brought up the dietitian because that's very important because you can lose lots of weight but now you're not absorbing nutrients the way you were before and you often say guys first I want to thank you all for taking my call so I have a couple questions I'm sure they're not unique to me that I fall into a category of people that all have the same thing they're dealing with so I've been relatively athletic my whole life I started wrestling seventh grade or so I've been weightlifting for about 25 years spent most of my life in public service I'm currently in law enforcement so my fitness goals have been primarily performance driven I've done very little to focus on aesthetics or anything else like that and then on top of that I do jujitsu and I know that Sal's a purple belt and he's got a background in this as well I knew it was going to come up so I thought you can see how to get that out of the way you said it first just throw it out there Adam and Jason are white belts yeah so I'm trying to do PJJ about two to three times a week because for for my work I find it to be something that's really imperative for managing stress of physical conflict when I'm trying to take somebody into custody that doesn't really want to be and you know those skills and stress management have helped me a lot so to me it's more than just a hobby it's something that's really important to you know my longevity and the career and the people I serve so that's kind of my big rock that I'm focusing on right now so what I'm looking for is I'm trying to figure out my approach for continuing fitness training to supplement jujitsu to supplement my work you know because for me it's all about performance and what it looks like it's it's go not show then on top of that my wife and I do a lot of hiking and backpacking and we're going to the Grand Canyon in a couple months and we're going to hike out there for a week and so I need to you know keep up my stamina my endurance all those things as well so I just wanted to get your take on it and see what you think yeah no good first off I want to thank you for your service we really appreciate law enforcement the work I appreciate that yeah no problem okay so jujitsu two to three days a week right that's my goal okay if you're doing jujitsu three days a week you can probably get away with two days a week of resistance training if you're doing three days a week it would be one day a week of resistance training it's it's a trap we tend to fall into what we want to be able to work out all the time I know how I know how demanding jujitsu is I'm assuming your your classes are probably two to two and a half hours long is that correct no so these classes they're roughly hour to hour and a half how long is the sparring session the sparring usually yeah usually twenty to thirty minutes at the end okay that's not too too bad I still stick to what I say I'd go if you're doing three days a week of jujitsu one day a week of resistance training or two days a week two so four days a week total of structured exercise as far as your workouts are concerned you can keep it really basic and focus on four or five traditional exercises or maps performance the workouts and maps performance would be very complimentary that's where I was going to push it maps performance and then if you were going to add any more to it it would be some of the mobility days I think would compliment what he's doing phenomenal yeah I think you'd be perfect doing that because I know jujitsu is going to be really demanding again and so I think sometimes we're tempted to throw more workouts on it I took me a while to learn this lesson I was in my twenties and I had to really scale back on my strength training in order to really improve my performance in jujitsu I was just doing too much but yeah you can if you don't have mass performance we'll send it to you and what you want to do no I've got it I appreciate that though perfect go so pick the foundational workouts in there use those as your workouts and the mobility sessions you could do every day if you want yeah I really think mass performance is your hub and so based on what your performance goals are and like keeping up with you know all the movement and all the you know strength and demands like if I were to stack this out and like put it together it'd be like mass performance we'd go into like something like an anabolic or even aesthetic and then go into strong and then sort of repeat that cycle is something that I would probably you know you could almost do that as more of a focus on performance or even I don't know what do you guys think about that he could be I would leave him indefinitely in performance with these goals his goal is primarily related to performance his job and BJJ so to me that would be the center and then performance is really to compliment what he's doing and so to me it really looks like mass performance ran over and over right now either one to two days a week and I would just and I would dictate one to two days a week based off of the volume of either your jiu-jitsu and or whatever you're doing like if you're doing hikes like let's say it's a week and maybe you only get to BJJ one time that week okay well then you know maybe we do two times of performance that week and then in a mobility day or something or let's say it's a high volume day of or a week of BJJ and you do three times that week and it was intense and maybe you also did like a hike with your wife on the weekend I mean I'm only going to let you do performance one time that week so you have the ability to kind of mold it around what else you're doing but it would bounce between either one day a week or two days a week and do your best to be objective with yourself and go like okay am I overreaching a little bit or am I giving my body just what needs and what you should see is really good progress in the gym and let that be your guiding your guiding star right if you see yourself regressing in weight and you've been consistent with your training and eating maybe you're doing too much so you can kind of play with that back and forth between the one to two days a week based off of what you're seeing as far as your return well Justin brought up MAP Strong you know MAP Strong would actually be really good for Jiu-Jitsu as well do you have MAP Strong? I want to give you something for free do you have MAP Strong? I do unfortunately I've got like all of your guys I appreciate it though there's nothing unfortunate about that well we want to draw it out for like a year so that's part of my problem was like I look at everything and I'm like yeah that's it that's what I want to do and I get a little ADD on my programming and then on top of that I have a little bit of like body dysmorphia so I'm never quite where I want to be so I'm struggling a little bit strong performance will both be good and you know here's the thing too with the training that you're doing you got to think there's two things I want you to consider I want you to A. consider am I able to do my job while I'm training this way okay because you know that your job is probably made up of a lot of boring and then every once in a while real intense hard physical shit exactly so what you don't want to do is push yourself to the limit so if you were a jiu-jitsu athlete you could push yourself to the limit all the time because then you're the rest of the day you're sitting at a desk on a computer or something but you don't have that capability you got to keep yourself safe so think to yourself can I also do my job while I'm doing this training week in and week out so that's number one and then number two consider that this is long term because you might be able to you might be able to get away with you know more resistance training and more jiu-jitsu all at once but you're not going to be able to get away with that for that long and you might be able to tolerate it but that doesn't mean it's ideal for you so looking at that's why I said to you you know if you do jiu-jitsu you know three days a week you're only going to lift once you might be able to do more but I don't think it'll put you in a good position for your daily work nor will it be a good long term approach just monitor that and scale your volume accordingly based on how your body responds and gives you feedback not to mention your main goal is performance and I'll tell you right now if you're doing jiu-jitsu three times a week and doing a foundational day or two a week and you're going to be fit you're going to be strong you're going to be able to perform just like you want so if that's what your goal is like I think you can achieve that through that and here's the thing too so now that I know you have all the programs you're obviously familiar with the stuff that we talk about you know although we recommend everybody you know go through all the programs exactly how we written so you can kind of experience it we've always encouraged people to be all the more there is nothing that says you can't run you know one day a week of performance for a few months and then you run strong for a month or two and you know if there's certain workouts in there or movements like I love strong because there's things like the circus press that I really like and you know exercises that we haven't programmed and other programs yeah snatch grip deadlifts there's some neat movements that I like there's nothing that says you can't kind of bounce between those and you can do that like we wrote them for people so they don't have to do that but if you feel confident in your ability to kind of read like how you're pushing yourself you could absolutely you know interchange some of those workouts if you want to follow one of them for a couple weeks or a month and then switch to another program James I also noticed your question in the question that you wrote and sent into us that you talked about beyond TRT do you mind if I ask you a few questions about that yeah go ahead now how long have you been doing that so that's been about a year so what happened with me was I was working in an area that was relatively high crime a lot of violence and nonsense like that and I found myself getting like these little mini depressions low energy and all of the indicators of low T but I just attributed it to my time in the military or the the nonsense I was dealing with they're just must be how I'm dealing with it but I was listening to you guys and I was like you know what maybe it's worth just getting checked so my testosterone was down below 400 and it's been about a year now since I've been on a TRT therapy and it's been a game changer an absolute game changer because I had the same experience so what I was going to recommend is this because I've seen before we started working with the people at mphormones.com we were courted by a lot of these therapy clinics and I was shocked at the difference in how some would treat versus others and one of the main reasons why we chose mphormones was because they were not afraid to prescribe more testosterone even human grade prescription anabolic to people who might benefit from them because there's a lot of the old propaganda that we got when anabolic steroids became like marijuana became part of public enemy number one type of deal and here's where I think higher doses of testosterone or anabolics may be a value number one based off of feel better so long as all the numbers come back okay they feel better with higher doses and then number two people's whose lives and jobs require more physical capabilities and more resilience right so as a law enforcement officer you fall in that category so if you're interested you could go to mphormones.com you could set up an appointment have them evaluate what you're doing and then see if there's anything different because like I said I have some friends who are in similar positions to you and they've added a little bit of like nandrolone for example very low dose but keep the joints feeling good and they have better performance now if you're sitting at a desk all day long probably not that big of a deal but if you're you know you're doing what you're doing and every once in a while it's life or death this is where I think you know going with somebody who's not afraid to prescribe a little more might be a might be a good idea I'll check it out alright thanks thanks to Colin and James I appreciate it hey thank you guys I appreciate your time no problem alright yeah you know when I when I did jujitsu I totally underestimated its effects on my recovery like I thought oh yeah oh I could keep lifting dude it's like because you know when you're first of all if you've ever wrestled with someone full speed for five minutes you're dead right so he said 30 minutes well you don't go half speed at all like you go 100% and that's the thing about that discipline which is you got to consider that in terms of your recoverability it's very demanding and I was just lifting too much it took me a while to figure out like I got to do less and then when I did less I'd got stronger and I felt better so it wasn't like I did less and got better results as a result of it and a lot of people who do this kind of training they want to do everything all at once and it doesn't it doesn't work out better that way strength training one of the beauties of it is that you don't need to do a lot of it to get great results from it as long as you send the signal you're going to get some strength and muscle from it and for some people what you're doing once a week is plenty you know that's interesting I keep looking at our base three you know programs our aesthetic and anabolic and performance and it's like it's really you can identify almost anybody into like very much one of those is going to speak to them the loudest and that's like your hub that's your homeostasis and then you can branch out a bit you know based on what your body wants to experience and kind of stretch the capacity but you know for him it's very much it speaks you know maps performance is really going to help him out the biggest challenge he's going to have and I love that Sal said it I'm just going to reiterate it because the the idea of doing what you can tolerate versus what's best for you is where he'll have the biggest challenge I mean because somebody like this who's got the discipline that he has the consistency he may feel like oh I could easily do two days or three days and I can handle it yeah and he probably would he probably do it and be fine and be okay but understanding that doing what your body can tolerate and doing what is optimal for are two different things and I think you know learning to dance that dance I think will be the greatest challenge for him of being objective and going like okay yeah I know I'm doing two times a week and I'm okay but am I is this what's optimal and if I were to scale back to one would I see even better performance and feel even better at my job that's I think that's I mean it's taking me years and years and I still feel like you know I'm always trying to work that out so that'll be his biggest challenge next caller is Nathan from Iowa what's up Nathan how can we help you oh not too much I just want to you know start by I appreciate being able to hear people talk about fitness and this bullshit with each other I don't get a chance to do that too often so it's nice to be able to hear that plus you know a lot of the stuff you guys talk about has helped me kind of reframe how I approach programming because I work with a lot of people who have a whole bunch of issues so it helps having a different mindset than just the kind of what you learn in school and through the certifications and stuff like that so I really appreciate it and also one Adam I appreciated the story you were saying on Christmas Eve podcast when you're talking about how you can't ever find anything your wife moves it around and puts it in the crazy place because that happens to me all the time and I thought I was going crazy so it's not you evolved we evolved from hunters that's my excuse sorry honey I'm a hunter that's right always an explanation yeah well I'll give that a shout we'll see if it works no no don't tell her that that's just between us okay awesome let's hear it what you got going on so I think the biggest issue I'm dealing with right now is I really want to get into strength training because it's not something I've ever really focused on too much because I hurt myself a few years back and it's kind of bad and so it's always been kind of in the back of my mind so I've been keeping it straight but then I decided you know I got to get over that I got to start strength training but I noticed that my serratus interior like I can't get it to activate and it's causing like pretty bad scapular winging so I don't want to start strength training or anything like that so I definitely get that that fixed and I don't know I've tried a whole bunch of stuff I even went and got a certification and corrective exercise but still haven't been able to figure out what I'm doing wrong do you is it both sides or is it just one side it's both sides yeah okay no previous injury there's nothing like a nerve issue or anything like that right no and then when do you get the winging is it when you do things like push ups or presses I noticed it mainly during presses because I didn't feel it before and I just happened I was doing some cable presses and I glanced in the mirror and then I was like holy shit yeah how far they were sticking out and yeah so I've been trying to fix it since but yeah this you know I'm going to be honest with you Nathan I had a few this I had a few difficult one this is one of the harder things to correct it sounds silly but it's true and it's because getting the scapula to do what you want people are so it's like teaching a front lat spread you know bodybuilder posts of someone who's never done it before it's a weird thing to do to get your scapula to go from winging to to spreading out which is kind of what you wanted to do there's a couple exercises that I've seen that work pretty well for this there's a scapular push up you could do and you might want to do this elevated or even on a wall where you you have your arms extended you allow your shoulder blades to come together and then your goal is to push your body away your arms are straight the whole time right yeah exactly without bending your elbow so without bending your elbow and what you're doing is you're bringing the shoulders forward and bringing everything forward and letting them pinch back that might help you activate then you can also try like dumbbell pullovers or straight arm pull downs now it's not directly working the serratus but it will help stabilize so you could try that as well and those are the two movements that I've had the best success with I would I would prime that with handcuff with rotation first so I would do handcuff with rotation and then I would go into that into those movements I think would be an ideal way to get him into that one of the hardest things that teach the I don't even know what you call the the push-up where you what you're talking about is it the push-up plus yeah what's what Sal is talking about I don't know what what is it what do we need to have a push-up just arms are just extending yeah and it's I think if someone hasn't got connected to be able to articulate that as a harder so I love handcuff with rotation first to get to get I was going to say something similar and it was more around like a scapular circles and you know doing like more of a kin stretch with that so trying to really intensify like isometric contraction while you know taking it through the full range of motion so elevating it depressing it you know and protracting it retracting it and just doing those circles nice and slow and cadence and really squeezing you know intensively to be able to really try to get some near muscular connection so you know the challenge so my the best success I've ever had was with focusing on movement and not the muscle which is different than what I would do with other corrective issues so when you're doing the scapular push-up start with the wall okay don't do it on the floor start with your hands on the wall and your feet are out away from you so you're kind of leaning up against the wall a little bit with your arms straight and then with your arms totally straight see how far you could push your back away from the wall your mid back like you're rounding and pushing forward as far as you can and then bring as you can to the wall with your arms totally straight that was the best success I had with getting people to connect to the movement when I tried to get people to really focus on the shoulder blade and the surround was like did not work it just because it's such a weird muscle we did we definitely don't connect to it like we would with other muscles so that that was the best thing that I ever I've ever gotten what's your prime pro yeah he does he does you have you said you had prime pro Nathan yeah and the regular prime are you have you done the handcuff with rotation no not yet I've been doing like the the wall circles and like the chrome cobra I'm pulling the shoulder blade you got it you got to do handcuff with rotation do that do that in fact I would spend a lot of my time doing that even before after working out I'm talking about just you know watching TV hop down do that movement I think that's I think that personally that's one of the things that will benefit you the most and then I would go into what Sal is saying so I would start with handcuff with rotation and then I would go into the movement that Sal is talking about whether you do it off the wall or off the floor Nathan what's your what's your day look like like at work and stuff like that what are you in a seated position all day long or what's what do you got going on there it varies typically I'm on my feet okay yeah you know the challenge is that you can do a lot of movements without protracting the scapula because you're not looking the issue isn't retracting the scapula the issue is protracting it and the issue is maybe even elevating it so we want to do movements that force you to do protracting and elevating and handcuff with rotations might do it but you might be able to go through and it wouldn't look good but you might be able to go through the motion with a winged scapula you couldn't do it here's another movement Nathan try this try holding in a barbell or dumbbells overhead so completely overhead arm straight and then shrug your shoulders and then shrug your shoulders and then let them come down and then shrug your shoulders and let them come down like you want to do movements that force that position or that movement and stop focusing so much on connecting because the serratus is a it's one of those strange muscles that even if you connected to you wouldn't necessarily notice unless you had a really really good well-developed serratus but like I said with the with the wall push the wall scapula press you're literally just you're extending you're just you're trying to get your upper arm the wall as far as you possibly can and then you're allowing and then you're trying to bring your chest to the wall as much as you can while maintaining straight arms does that make sense the way I'm explaining it yeah yeah I know it's starting but yeah I can picture it in my mind yeah give that a shot and see how everything feels notice see if there's a difference between the shoulders oh yeah definitely because like something I've tried before is similar to what you're talking about but instead of like shrugging up just like hold it and do like isometric hold there trying to get it to activate and it's hit and miss sometimes yeah forget trying to feel it and activate it just focus on the movement that you're trying to get first then you'll start to connect to it afterwards and should I wait till it's like completely you know like I don't have scapula winging before moving into like strength training or is there not necessarily you just would if you are going to strength train you would really focus on what Sal said is the movement don't get caught up in weight and reps and trying to really load like you are trying to make the movement like you mentioned seeing yourself the reflection in the mirror and seeing you winging so bad whatever that weight was you were doing I would cut it in half at that moment and then really try and get you to get into good posture while you do you know I'm just remembering right now I literally had a client years ago and I could not figure out how to get her to get protractor so you know what I finally did Nathan is I had her sit on a row machine so her chest was supported by the pad she's holding the handles like she's going to do a row we did a row so we were able to squeeze the shoulder blades black then I let I told her I said let the handles pull you as far forward as you possibly can and so what happened is it pulled her forward she rounded her back her shoulders came forward and then I said now hold that position I'm going to take the handles from you I was in that position and I said okay now what I want you to do and I had her put her palms out is I pushed her hands and had her resist and hold that position I literally had to have weight forster in that position before having her activate does that does that make sense yeah yeah okay there you go another thing you can try so yeah thanks for calling in thank you no problem I tell you what dude when it comes to correctional exercise one of the hardest difficult this was nemesis you don't you so you don't like in the situation you know why because I literally worked with the lady who she had nerve damage that she was repaired coming from yeah and I actually worked with a physical therapist and we did all kinds of shit and you would be surprised how much stuff you could do yeah with a winging scapula yeah and finally compensate like and finally literally what I said is what I did I had her hold on and it pulled her shoulders because I could not get her to protract then I had the weight pull her forward yeah and I said all right let go of the weight and then she held that position attracting is the hardest that it's that it's spreading the wings right I I love the seat and I didn't even know how we would explain that to him I you did the best I think we can because that is a movement I love to do with this person to is it get in the seated a row position and just practice the almost like the lap pose like you're saying yeah and you but that's a boy that's hard to tell someone do it but if I was there with them strange like I'm just thinking of like a medicine ball or something like hugging and yeah squeezing it and really the idea is like obviously if you're if you're holding a weight that's pulling you forward or hugging something the resistance is where you're trying to pull back yeah we need to give them resistance to pull forward but sometimes they can't get in that position so it's like assisted yeah I even I even I even put my hands on this woman's shoulder blades and push them forward to get her to get in that position I just told her to hold it you know hard it was just for to hold it yeah it was like a six-month process but we finally got it to work so whenever I hear this I'm like I get chills oh this is my name and this is my name is there it is our next caller is John from Connecticut what's up John how can I help you hey Sal how's it going what's up man so first off just thank you guys for having me on here it's a kind of new podcast for me I'm kind of a podcast junkie but you guys are awesome and I'm a relatively new listener but I haven't missed an episode so thanks for all the content and keep doing what you're doing perfect glad to have you so thanks for taking my question it kind of relates to golf specific exercises and I just wanted to give you guys some context and background before I before I ask my question but so I'm 31 years old now and the past few years I'm kind of you know I'm kind of recovering from what you guys have been talking about on some recent podcasts as far as you know a cortisol junkie doing way too much cardio to try and stay in shape and really neglecting the weights so now I'm back on with kind of a three by three splitting up the week and getting back into the weight so I'm happy with that and now with golf season right around the corner I'm interested in adding some golf specific exercises into my routine so I was wondering what you guys thought about focusing on specific body parts or adding specific exercises or stretching to my routine to gear up for golf season John this is a good question for a couple reasons one the golf swing has got to be one of the most complicated I guess physical feats in any sport I'm sure I don't need to tell you that and it's unintuitive yeah and then the second part and again I'm sure I don't need to tell you this but the vast majority of the distance you're going to get on the ball comes from your technique very little comes from your actual physical strength I mean physical strength contributes but it's about the technique of hitting the ball the speed and how you're able to transfer the power that you do generate from the ground again I know I don't need to tell you that but I want to say that because there's other people listening and just getting stronger isn't going to make you hit the ball further especially if getting stronger results in your technique being off a little bit and you can do this by building a lot of muscle so you can build a lot of muscle and now your body is built a little differently it throws off your swing and although you're stronger you're not hitting any further so it's like what did I do this for now that we understand that what's going to help you most with the power from a physical power perspective I think we need to focus first on where you think you're weakest now I know it's the obvious general answer would be to strengthen your core to do rotational exercises like cable chops upward chops downward chops windmills that kind of stuff that's kind of obvious but I've worked with people who want to do the same thing you want to do and we got their hips stronger and that's what did it for them because their lower body was weaker do you know what areas your body are probably the weakest or areas you probably need to focus on I mean I think it's mostly core and lower body which is basically the foundation of the golf swing so I'm wondering maybe I just need to really hone in on those body parts and strengthen those the most and the skills and everything will translate over and not diminish and I'll just have that much more strengthen those areas you know what would probably be good John is using the sled driving forward backwards and laterally because it connects the everything from the toes up to the hips and the upper body involves the upper body so you're going to get a lot of strength translate it all the way through of course you know barbell squats and lunges and stuff like that will make you stronger might help as well but I see the sled being a little bit more transferable in terms of lower body for the golf for golf swing I like to defer to people that are better at this than myself or I think any of us in here not that I couldn't help you if you were a client but I mean there's somebody out there that's way better and more qualified to help you than myself and there's a group of guys that I follow on Instagram we've actually had him on the show before on the YouTube channel before and they specialized golf, baseball and fighters Brandon is his Instagram handle is Brandon PFS so look up look up their group like his whole entire Instagram he's like dedicated he's been working a lot he's the we did a video with him series in here yeah did we do it was it golf related too I think it was right so if you go to our how recently was that so if you go to our YouTube channel just put mine pump golf swing or mine pump brand in PFS just go to the show notes and he'll be there oh perfect thank you yeah we'll link in the show notes but look them up they specialize primarily those three sports you will see that he's what's the name of the kid with the clown hair that's a badass fighter right now right sugar no idea yeah so he's he works with him so a lot of his current stuff you'll see is kind of related to fighting but if you go deep enough on his stuff or if you look up he's got programming he's got a lot of stuff around and content around golf baseball and fighting and I just the information that he's providing as far as cool unique exercises that will translate to the golf course he's got it in terms of our stuff and what we have available already to like in mass performance we have you know some really good stick mobility exercises that will help to you know improve you know lateral line in in terms of like thoracic rotation things that it'll help to kind of guide your body and put in positions where you can create and create more torque in that rotation and so that's something to consider and that's why I mentioned too with windmills because not a lot of people spending kind of focus or time on windmills but it really does you know contribute well towards you know these types of sports you know the hip hinging patterns are an essential part of that whole swing so you know to be able to strengthen the hips and you know put some emphasis there I like personally Zercher squats you know for golfers as well the way it's like loaded in the crook of your elbows and I think that those are just you know some great things to focus on just to strengthen and contribute towards that. Thanks Doug. Sugar Sean, not Sugar Shane, sorry. It's Sugar Sugar. Yeah there's no R. O'Malley? Sean O'Malley. Yeah, Sean O'Malley, thank you. So he works he has been working with him for actually years. I imagine they're friends or whatever but so the point of me telling you that was that he was geared towards all fighters but they we actually met them and got connected to them because Justin wrote a actually a golf guide yeah so there's it's like an infographic shows all these exercises that are very helpful you know for gaining mobility and speed and it's on our mind power in your swing mindpumpfree.com. Oh yeah there you go go to mindpumpfree.com there's a guide that's related that we did so what inspired us to get hooked up with Brandon was writing a guide specific for golfers some priming movements and stuff that will benefit you and that let us down the kind of the rabbit hole of like hey who's in our space that's doing this that we think is doing it better than we are and then that's why we invited Brandon so you know dig through their stuff I think that they've got great content that will support what we're saying yeah that's awesome guys I appreciate it you know one of the big things about golf too is just kind of avoiding injury and you know maintaining the flexibility and mobility and some of those joints so it's not just getting stronger and stuff like that because that can almost change things like Sal was saying in terms of your swing but as long as I can avoid injury in my oblique area in my lower back and kind of get ahead of any issues lingering or potential and that's where we come from right so that's the stuff that we have out there to bolster and to protect you they will approve your back and all those joints so the content that is in that free guide that's going to be a value along those lines if you wanted more specific exercises in the gym that translate to the golf swing I think that's where you're going to enjoy some of the stuff that Brandon's putting out over there but the stuff in that free guide that we have and then stuff that's in maps performance I think will benefit you especially what Justin was talking about with the stick mobility some isometric work that we have those things are going to bulletproof you and protect you and you're right that's going to benefit you more for your golf swing more than anything else because you need free flow movement needs to be smooth and no hitch in that mobility is at the upmost importance overall in terms of even just trying to get stronger okay great on top of that is there one other thing I could ask of general weightlifting and resistance training to kind of intertwine with cardio at this point so like right now like I told you I was just kind of addicted to cardio for a few years and I regret it but I've been trying to do and commit to three days of full body workouts and three days of cardio because I just enjoy cardio for the mental aspects and just getting a sweat in helps with everything so how would you guys recommend um you know doing cardio to a point where you're not overdoing it and sending your body mixed signals and diminishing the returns and the results and gains you're getting on those uh you know foundational workout type days be fed keep it under an hour and do it on different times than when your workout workout are also you just said that the number you're the main reason why you do it is the mental benefits uh so who cares do it be do what you love I mean you can follow what Adam said that's the objective physical answer but if you do it for your mental effects and you enjoy it then just do what you love and just make sure you don't over he won't enjoy it if it's diminishing his returns on his other stuff so that's that's what I'm gonna tell you like obviously we would probably recommend you that's not a high priority if you want to be great at golf but if you for what Sal's saying if you enjoy for the benefits but there's a better way to do it so you don't you know and that would be scheduling it away from when you're weight training keep it under an hour and you know make sure you're fed those things will probably help the most as far as mitigating any sort of muscle loss or at hindering anything else you're trying to do and keeping it under an hour but maybe gearing it more towards like a high intensity would help with the like shredding body fat the higher the intensity the shorter it should be but the but don't okay do not do cardio to burn body fat the cardio is for stamina or endurance or because you enjoy it you want to get leaner look at your diet yeah it's a much much more effective approach yes alright thanks John thanks for calling yeah thank you guys thank you very much keep doing what you're doing yeah you know I remember as a young trainer I did not realize just how complex you know improving power and strength so that you see a positive result in a sport was I thought you get stronger you're gonna see it this is the trap where you see a lot of young trainers myself included where you just start trying to emulate those swings and things with cable yeah yes kettlebell swings with you know and you think you're doing them a service because now we're adding load to that it literally has no carry over no trend it doesn't translate at all in fact it actually ruins it throws off your technique yeah so in terms of something as complicated as a golf swing the best thing you can do is keep your joints super healthy and responsive and the other thing to consider too is that it's such a complex movement and you get so good at the body shape and size you have with the complex movement adding muscle to your body you now change one factor improvement pattern shifts and you're bigger your arms are in a different position you know you add a half an inch to your arms and they're in a different position they were before and it'll change the technique especially with golf no with golf more than almost anything else if it's a sport like football where your body mass is important yeah you can add 10 pounds move a little different don't matter you're heavier and stronger especially if you have a position like a lineman or running back where you don't you know what I'm saying where the technique can be off a tiny bit and your mass and strength and a little bit of technique being off work golf you are off in just a smidge forget it and you know you could be 10 times stronger but that technique is slightly off in your foot so the best way obviously if you're trying to gain strength I mean you know go through your strength training program but you really need to incorporate that technique and swing in between constantly keeping that you know at the forefront yep totally look if you like our information head over to com and check out our guides we have guides that can help you with almost any fitness or health goal you can also find us on social media Justin and Adam are both on instagram you can find Justin at mine pump Justin Adam at mine pump Adam and I'm on twitter at mine pumps out