I 100% agree if you're listening and you're plateaued or you're stalling or you're not seeing the results that you expected, then I think this is a for sure tip. Yeah, it does make a difference because when I put my phone, I did this literally, I did this all week last week. I put my phone in my pocket or I put it on the floor next to my water bottle in the gym. And I said, I'm not going to touch it. And boy, by the way, is that hard. It's like so it's addicting. I want to grab my phone in between every set. What do I do while I'm resting? Yeah. So instead, I just kept it there and I just, my mind was on the workout. It was like, do I feel in the right place? Let me tweak this a little bit with my technique. I could have squeezed a little harder at the top of that rep and I just, it's a better quality. So I can only imagine somebody who's not as experienced as I am, how much of a difference it'll make with their technique, their form and just the connection that they feel to work out. Hey, real quick, start to interrupt. Here's the giveaway for today's episode maps aesthetic. This is a bodybuilder type maps program. And you can get it for free. You just got to do the following. Leave a comment below in the first 24 hours that we dropped this episode. Subscribe to this channel and turn on notifications, do all those things. And if we like your comment, we'll notify you and you'll get free access to maps aesthetic. Also, you got to check out our new mine pump clips channel. If you want short clips that communicate excellent fitness information, mine pump clicks. It's a brand new clip. Sorry. It's a brand new channel. Go check it out. One more thing. We're running a sale this month. The starter bundle is 50% off. So that's maps, anabolic maps prime and the intuitive nutrition guide and then maps split. This is the advanced bodybuilder style workout program is also 50% off. So if you're interested in either one of those, go to maps fitness products.com and then use the code may special for that discount. All right, here comes the show. Here's an easy way to increase the effectiveness of your workout. Put your phone down. Stay focused on what you're doing.  I have this habit in between sets where I pick up my phone, work, read emails, write or whatever. And the other day I'm like, you know what? I'm going to not touch my phone at all. And I had a way better workout. My rest periods were consistent. I got better. I got more focused in the workout, got a better pump. And I mean, that's how we all worked out when we were younger. I didn't have, we didn't have phones. We sound like everybody's dad. You know, put your phone down. It's true. It is true. I'm torn. I'm torn a little bit on this one because I, I train like that a lot right now. I definitely do. I totally multitask and so I think we need you to do our investment. So you keep doing that. I'm not making gains, but we're making money. Yeah, it's all right, dude. No, really though. So I 100% agree. If you're listening and you're plateaued or you're stalling or you're not seeing the results that you expected, then I think this is a for sure tip. Yeah. I know that I'm not making major gains right now or progress. It's more like I'm touching, touching weight to stay in shape or stay fit. That's kind of like my attitude right now. So I, I enjoy that kind of like in and out of, of being on my phone and then going back. But if I was trying to make progress, I 100% agree. Like I would, and I do that with, when I'm on those, those kicks where I'm like, okay, I need to make moves now. It's like, I go put it away from me because if it's even anywhere near me, it's so tempting. You know, it's more effective you are though. Like, yeah, when you're, when I'll listen to music and so I'll have that ahead of time. So I'm like, okay, I'll have my phone, but I, when I'm not on there, like getting distracted at all. And I'm just thinking about what I'm actually doing. I'm like literally there focused on working out. It's, it makes such a massive difference. It does. And people think, well, what's the difference if you do the set and you, maybe you have a timer for your rest period? Well, first off, I definitely, my rest periods are more consistent. But second, taking your focus off the workout and then going back on the workout. Now I've been doing this a long time. So I'm, I can do that better than most, but it does make a difference because when I put my, I did this literally, I did this all week last week. I put my phone in my pocket or I put it on the floor next to my water bottle in the gym. And I said, I'm not going to touch it. And boy, by the way, is that hard. It's like so it's addicting. I want to grab my phone in between every set. What do I do while I'm resting? Yeah. So instead I just kept it there and I just, my mind was on the workout. It was like, do I feel in the right place? Let me tweak this a little bit with my technique. I could have squeezed a little harder at the top of that rep and I just, it's a better quality. So I can only imagine somebody who's not as experienced as I am, how much of a difference it'll make with their technique, their form, and just the connection that they feel to work out, you know? Can I tell you guys something? Oh, what do you got? I don't like the studio anymore. You're going to call out the obvious right now. I don't like it at all, dude.  This is our travel studio. It's right.  I'm not going to, I'm not going to, which means I know I do too. You know what I'm saying? It's like, it's a light. I don't think you're wrong is what I'm trying to say. It's so blah. Yeah. I know we, I mean, so this is our studio for a fresh. This is our studio that we have away from the main studio. It's when we do, what's that call it? The east? Yes. It's East. We come up here for people don't know. We come up here when we're going to like do a lot of work all day, whether it's create a program, or, you know, figure out some new plan or whatever. And so we built a studio so we didn't have to worry about recording and it's smaller and we didn't optimize it for visual. So it's just, well, that's a little throwback. Now, when we first did it though, I actually liked it more than the other one because the Red Stripe position, the new light, the Red Stripe really sets it up. Hey, do you guys remember that? The debate? I was like, why don't we get a Red Stripe going across the street? Adam's like, no, it looks fast. Break it up a little bit. Yeah. It's recent stripes. It's the most decorative part of it now. So no, I just, I don't like it anymore. I know. We don't have all the, all the cool stuff. I like that it's more spiky. I'll give it that. Hey, our most viewed, I don't know if it's still true, Adam, you're the most in touch with our analytics. It's our top viewed video, still the ones from the studio. It's up the one where my beard is long. Yeah. I look like I was like 20 more pounds because I'm like slushed over. Sal's all skinny and overgrown, dude. He looks like a homeless. Yeah. Like a homeless werewolf. I didn't get a haircut for a long time. My beard was so long. It was terrible. Today I did an interview. I was on Jordan Syed's podcast. Shout out to him. Great trainer. I love Jordan. I didn't pay attention. I had on my Adidas. I have this Adidas, like, I don't know what you call it, like jumper suit, like jacket thing or whatever. And it's got the red track jacket. Yeah, there you go. And I'm, I mean, I could see myself on the screen because it's virtual and I'm like, I, I matched the walls. I'm like, Jordan, I didn't plan this bro. I looked the same. Camouflage. It was hella funny. Dude, you guys, I messed up the other day.  How? Well, you at least remembered it, right? This is the best ever, dude. Dude, so bad. So is this all like just last minute decision making? No, no, that's, that's what makes it even worse, dude. I like two weeks before I booked flowers for Jessica to get there on mother's day. Yeah. And we're having a baby girl because that's what we know we have. We have the name picked out already. I hope she doesn't get mad, but Dahlia is the name that we want for this girl. So I'm like Dahlia's. And the reason why we picked the name is both of us like Dahlia's and we also like the way it looks with the age and everything looks really cool. So I'm like Dahlia's, it'll come from my son, Aurelia. So it'll be like, hey mommy, happy mother's day, whatever. First of all, it doesn't even get there on mother's day. It's delayed. So it gets to the night after and it's fake flowers. They're not even real. No, dude, it's fake flowers. Did you just not read that part on the website? Dude, I had the worst attention. It's like my love for you, honey. It's forever. Yeah, that's it. She just put the spin on it.  The irony of this story was when I asked them like, really, did our flower place was like that? He goes, no, I didn't even use our flower. I'm like, we're sponsored by a flower company and this fool uses somebody else's company. So it serves you right, dude. Yeah, I know. This is kind of karma, right? So I went back to From You Flowers and I'm going to have, hopefully this episode doesn't come out before she gets them, but I'm going to get her some really nice, real Dahlia's. It's so, by the way, I don't remember the picture looking like this.  It looks like something you would see at your grandma's house. I'm surprised you couldn't tell on the website, no? I don't know, dude. I've been under a lot of stress. There's been a lot of stuff going on, bro.  Like you can keep them in house. She was a good support about it. I heard you on the phone with her, so she was a good support about it. She's a good support.  I mean, the fact that you did the whole Is Flower Name thing, I mean, I think that redeems it. Because if it was just like random roses or something like that and it was fake and they were late, that would be really, really bad. But the fact that you even sought out those specific flowers feels like, okay, well, he definitely put some effort into it. So on that topic, you know, weird this is, right? When Jessica and I first met, it was like it was magnetic, right? It was super attractive, whatever. And so when you first meet someone, you fall that way, you share everything. We had this conversation early on our relationship where we said, you know, hey, what are your favorite names for girls if you ever had another kid? Oh my God, you were talking about that early? It was all kinds of stuff we talked about. You're still that guy. I know, bro. Hey, I felt hard, bro. It's like day two. Hey, what would you want to name? Just sitting cross-legged, just like, you know, just like talking, just holding hands, holding hands. But I'm a lover, dude. I want to hear the rest of the story. So no, I say it was weird because I've always loved the name Dahlia. And I like the way I like it because of the way it looks. D-A-H-L-I-A. So has she now I didn't name my daughter, my older daughter, Dahlia, because it's not really an Italian name. And my ex-wife was Italian, so it was like off the table. But it was always a name that I liked. Ever since I was a kid, same for her. How weird is that? So we both had this name. Then she got pregnant with Aurelius. It was a boy, so we didn't get to use it. And then this one was unplanned.  How weird is that? It was meant to be. D-That's crazy.  And I was like, that sounds so like rockabilly. I would have been all about it, but you know, it's all good. Pass it on to somebody. Maybe one of my kids will use it.  So after having the flu, I'm sick, right? And also I've talked about how I'm coming off the caffeine and creative and stuff. So, you know, I went from like 700 milligrams all the way down to like a cup, my just one cup of coffee. But there's been a couple days where like the headaches have been so bad that I'm like, I need to at least get another cup of coffee just to like get rid of this, because they're like coming on like migraines. So I was having one of those days and I was driving home from the studio and I pulled into just like a Starbucks really quick. And you know how the Starbucks driveways, they're always like these like narrow, tight little windy things. And I'm like, oh, that turn goes real hard. They're always hard with the low curb, bro. Oh, no. So I'm in the powder coated red rims.  No, you didn't.  No! I curbed them there. That's negative 10 man.  Unless it wasn't a rim job. This is weird. That's close. Dude, that is for a man. Any guy listening right now watching this.  Yes. Did you lie? I thought I'd roll it right in the bus. I almost rolled it in the bus.  I'm like, oh, no. That is the most for a guy. That's the most embarrassing thing. Like, okay. So you guys know that I did that to my rims a while ago too, right?  And I hit it and I heard and just immediately anger inside. And Jessica knows I should say quiet. Everybody's quiet. The kids are quiet in the car. And I was pissed. But to add, and she was trying to be nice, to add insult to injury, Jessica goes, you know, when you take it into the dealership, just tell them I did it. You know, I'm like, that's even worse. Babe, I'm going to own this. They can fix them pretty good though. Yeah. Yeah. No, I know they can do a good job. I don't know what it's going to cost me or what about that. It wasn't that expensive for mine. Oh, really? It was a couple hundred bucks. I don't know if it'll be more. Yours are like alloy rims. You got to color them again. You got to paint them again. Yeah. So they'll have to strip the paint and then they'll have to probably buff it out. And then they'll have to... How bad is it? Is it like... Bro, it makes my stomach. I'll send it. I'll send this. Andrew's doing this, right? We're sending this over to Andrew today. Don't let me forget, I took a picture obviously because I sent it in and told the guy, I was like, bro, I got to get you to fix these right here. Oh, that's the worst sound too when you're driving here. It was bad.  I mean, it took like... I mean, I can't get back out of it at that point. It's like the same, right? So you got to keep going. And then I'm like still on the line and I'm waiting, right? And then we get my coffee. Oh, so it's before you got your coffee? Yeah. So I'm just like, I have to sit there and just wait.  Anybody see it? Yeah. And I don't think anyone else saw it. That would have been... That's the worst is if you get some like mechanic kind of guy that comes over like, oh my God, hey. And then like tells you all the details of what you did wrong. Yeah. Well, the worst part, thanks. I'm glad you're here. You're not used to this kind of color. It's so... The worst part too, Katrina was like, oh my God, she was like, I can't believe you did that because I'm... When she's driving ever, if... Are you like, don't... Yes. Yeah. I'm always like, I'll park it. I'll park it. It was like, I don't want you to curb the wheels. I don't want you to curb the wheels.  I know what I'm doing. And the worst part about it is these cars have hella sensors too.  So it's like, that's the worst. It ruined my day for sure. I mean, it was already bad enough. I got a headache and that's why I'm in there. And then that just was like to top it off. Bro, the only thing... And again, I did the same thing.  There's nothing... That would be the worst. That would be worse. Besides that, you know what I mean? Ah! You know what I mean? Like a spider just comes up. I definitely... I was by myself in the car. I definitely was like cussing and swearing. Give me your man card right now. I mean, it was one of those ones that was so bad too that... There's been times where I've like hit something and you kind of hear it and you're like, oh, maybe it's not so bad. It's like maybe a little nick or it's not too bad. You know, it's like... It was like, there was... I'm like praying or like maybe... Maybe it was like, no, this is bad. What is it about that like that you just feel so unmanly when you do something wrong in a car? You know what I mean? It's just because we're expected. Yeah. I remember when I was... Look at you for all the answers, dude. Then you're just like revealing how much you don't know. I admit it with the stuff in the house. Oh, I don't admit it. That's a domain. I'm trying to keep that illusion. I remember once I was working with my dad and he's like, hey, can you back up the work van up into this thing, whatever? And I just... I couldn't back it up right. And all the workers were watching me, bunch of dudes. You can never back up a trailer. Back up a trailer, take some skills. It does. Yeah. Yeah. Especially if it's a small trailer. The smaller the trailer, the more difficult that is. Yeah.  And I'm trying to do it. Yeah. And then finally my dad comes over and he's like telling me what to do. And I'm like, oh, bro, take me home. I'm going to go home right now. This is embarrassing. There are things like that, right? Yeah.  But there's certain things like as a guy that like you just... You're just supposed to know how to do it. You're just supposed to be able to do it. Yeah. It works. It's expected. It's true. And it works in the reverse. Like when I'm... Like if I'm at the park with the kids, just because I'm at the park with my kids by myself, I've had people come up to me like, you're such a good dad.  Just because you're there. Yeah, like way, way different expectations. You know what I mean? Yeah. Yeah. I have like friends like they're, you know, the divorce or whatever and the dad shows up every once in a while to... Yeah, he's a good dad.  He shows up twice a week. You know what I mean? Man, we got low standards. You do so much. Yeah. Yeah. Oh my God, you're here. You got a good husband. I saw him wash dishes one time. Yeah. You didn't even leave. Yeah, anyway. He's still here. Hey, so Pat ourselves on the back, we apparently, the launch of the new green juice flavor crushed with Organifi. Yeah. Yeah. So I think we either presented it well. They're awesome fans, of course. Yeah. No, I think the flavor is crushing. It is. It's, I love it. That's really good. It tastes really good. Yeah. I don't know what magic they do with their stuff because even the regular green juice is incredible. It was already amazing. Yeah, but it's super refreshing. It was a crisp apple, right? I say it right, but I always say apple crisps. Crisp apple, really, really good. They gave us our report. We get reports from our sponsors, and they'll tell us how our fans like a product or not or what's going on. That one just, it's like, was it like triple? Yeah. Triple what normal response? Yeah, it flew off the shelves for sure.  This is all personal. I get whatever, we'll have it on the podcast. Where are we at with you working with them? The last, the formulation that you were doing? Yeah, no, postpone. No, no, no, no. Yeah, okay. Yeah, I can't talk about what it is though. Yeah, no, I know you can't talk about it, but I knew that there was rumors that the girl that was helping, I'm going to say her name because I don't want to roll her on the bus if we can't talk about her or not. You were working with, was originally going to leave, and then she decided she stayed. And so I didn't know if that project got lost in between that or no. No, no, no, it's all going. Oh, okay. Yeah, it's going good. And we're working on a formulation together, which you know, it's interesting. I obviously, being ignorant to the process, I've never worked in a supplement company. Isn't this like Sal's dream? He's living right now. Oh, bro. Well, almost. I'm so glad he's doing it there because I've not wanted to do it for so long. It's because it's a headache. But didn't you used to do that like way back in the day? Yeah, you just like order them all individually, each ingredient, and then put them together.  I'm serious dude. I combined, when I was a kid, and I figured out supplements, or I should say my addiction to supplements first started, I bought chemistry books, and I learned about combining certain ingredients, and I combined a bunch of stimulants one time, and it was bad, dude. I remember I went to the gels 24 fitness, I was, I don't know, before I even became a trainer.  I remember being like, this is amazing. I've discovered that. And then I came home, and it was like nine o'clock at night, and until maybe three a.m. I was laying in my bed, I'll never forget. Stag at the ceiling, bro. Oh, and my heart was like do, do, do. And I remember like thinking like, oh my poor mom's gonna find me dead, and you know, when she comes here in the morning. Nothing is more, I've had that one time when I was driving home, and I'd probably drink like, I think it was like one and a half speed stacks, you know, this, when I was working for Adam, naturally. And I was, it was close out. I'm just way more productive though. Let me tell you. Oh, okay. No more in the company. That was a secret. Don't lie. Broke a lot of records those days. Proof in the pudding.  I'm gonna have a heart attack. So I, my dad is hilarious, right? You guys know my, well, you don't know my dad too well, but you hear me tell stories. He's like, he's a great man. He's obviously one of my number one mentors and idols, but he's also a kid. He's also a big kid at heart. And so if he'll try supplements out too. So I got a call. I remember I got a call from him in the middle of the night, and I think it's because he didn't want to wake my mom up. And he goes, so what? I'm like, you're right. What's going on? He goes, look, I drink a, I take a drink. I have so much energy. I have a great workout. And I already know it's like two o'clock in the morning.  And I, you can't sleep. How do you feel right now? I don't feel good. What do I do? I said, well, just chill and see what happens or whatever. What did you drink? He's like, oh, I think it's called yellow jacket or something like that. Oh, just like the truck stops. Yeah, I've seen this dude. Yeah. And then he's like, he proceeds to tell me how he did the whole stack on the peck deck. Oh, but I do a whole stack on the, he goes, the one where your arms come together. Yeah. Yeah. Like, awesome. Now if you, okay, real talk though. Okay. So I've been in this situation. And okay, we're talking about really extreme situations, but I've even been in situations where, ah, damn it. I drank it too late or I had a little too much. And what would you, what supplements or what adaptogens would you take to try and mitigate that to like help you come down? Like, okay, you went too far. Oh, after you went too far? Yeah, you went too far. You don't. Yeah. And then do you like take like a cold shower or something to kind of not be too much stimulus? Yeah. You got to stay hydrated. Make sure you have enough electrolytes. If you really feel scared, you definitely should go to hospital. But you could try chamomile, tea. You could try. What about like the mushrooms and so that, any adaptogens like that?  Oh, really? Yeah. And you got to be careful of combining the wrong things. So I would go mild, like chamomile. And what's weird is this paradoxical opposite effect.  So really the best thing you could do, it's like, it's like, yeah. Yeah. It'd be like two, eating two. You just got to ride it out for the most part. It's like eating too strong of an edible. Like, oh, well, you're in it. Yeah, you're in it. Wait a few hours, you know? Yeah, you're your way out of it. Yeah, there's not much you could do at that point. I've always, you know, I've never asked you that. I've thought about that, too. I've thought about it, too. Or it's like, there's been times where I'm like, damn it, what do I do right now? And chamomile tea is something that I would do at night. But I actually would have thought to take like an ashwagandha or would have done something like that to try and mitigate. I don't know how effective it would be. And I also would be worried about, like I said, like a paradoxical effect on the body. I know that, believe it or not, benzos, right? So benzo diapams, I hope I'm saying right. Like Xanax can actually cause these paradoxical opposite effects where someone will take it and get severe anxiety. It's not, it's rare, but it can happen with some people. It can be quite dangerous. So I don't know. But yeah, we're working on a supplement together.  My dream is like, I'll just put what I want in there. I want this, this. Yeah, yeah, yeah. You know? Forget that they're yet to have margins and have profits. It tastes decent. Yeah, you'll sacrifice that. There's this exotic supplement no one's ever heard of, you know, this ingredient. But they have to find like the suppliers. We have to, oh, can we get it in time? Is it going to mix properly? Is it going to taste like garbage? Can you get it organic and purely sourced? Yeah. So we had to work around all that, but what we've got coming is going to be, it'll be pretty fun. I think that's a mistake a lot of people think when it comes to supplements, even when people critique certain supplements. Oh, this is whack. It doesn't have this or that's like, dude, you can't have your cake in each of you. You can't ask for a product to be $19. Yes. And then you want all these things in it, or else what you're probably getting is someone lying to you. Correct. So you have to keep that in the consideration that like these products, when you have all these expensive things inside of it, it should be a red flag to you if you get it for like also the best price. Do you remember that drink? Okay, so in the gym, I don't think they don't even have these anymore really. Remember in the gym, so they would have that big fridge with like ready to mix or excuse me, ready to drink. Drinks that were in there. Yeah, like the ABB stuff. Yes. You guys remember Blue Thunder? Yeah. That had everything in it.  Like it's got nothing. It's got a little bit of everything, a lot of caffeine is what it's got. But I remember drinking that as a kid because I was like, I've read about all these supplements. It must be awesome, you know, but not really. Anyway, speaking of blue, I watched, did you guys watch the, oh, you did with me, the trailer for Avatar 2? Yes. Have you didn't see it, huh? I didn't see it. It looks, it's going to be visually awesome. Yeah, very visual driven, which was, the first one was very much like a, I mean, it'll be cool to like, you'll have to see it in the theater to really get the full experience, like an IMAX or something, or maybe like in a VR situation. I don't know, like something like, Emphasis, yeah, immersive, because it's honestly the storyline. We'll see how it all plays out. I'm judging early, but it just like doesn't look like it's all that. I mean, I haven't seen anything, so I'm just going to make a prediction that it'll be flat in comparison, just because Avatar was such a big deal because of the visual effects at the time. Yeah. And the imagination that went into it too. That's right. The whole new world. The storyline was creative. It was the effects that they did, like they killed it and it was so new. So unless they have some new effects that are going to blow you away, it's going to be hard to rival. Yeah, that's true. Yeah, and I'm Team Human, dude. We talked about this, like the guy sells out the human race for these blue alien... Get some blue alien tank, basically. Why didn't we talk about that? We saw the whole human race out. I don't like the first one, I like the first one, but I also didn't like it because yeah, I know the freaking humans on there are exploiting the planet and they're all bad people. You're humans, bro.   Yeah. It was terrible. You had some political undertones in it, for sure. Of course. Well, it was very environmental-driven storyline. Well, speaking... Since you guys are going to go controversial stuff, I may as well drop this. So, I wanted to talk to you guys about the six-year-old that ran the marathon. There's a lot of heat around it, like a lot of people... Shouldn't be doing that? Yeah, even definitely in the fitness community too. There's a lot of people posting about it and saying that it's irresponsible. I don't know, man. There's some six-year-olds who make a lot of electronics overseas. They work really hard, so I got some crazy stamina. No, I'm just kidding. No, I'm just kidding. I'm so disappointed. So, I mean, I have mixed feelings on it, right? So, I think my initial knee-jerk reaction, because I know that we're always trying to get people to calm down with the extreme running stuff. So, my initial knee-jerk reaction is like, oh, great, you're getting this kid at six-years-old to adopt these behaviors early, and I'm sure this kid's going to get extreme later. And so, that's my knee-jerk reaction. And then I kind of settled down a little bit and read the way the article was written, and it says that it's not like the parents persuaded or forced the kid to run. The kid wanted to. And then I started to think, okay, I don't know what mom and dad do, but I would imagine that my son's going to grow up watching his mom and dad play basketball all the time, and at a very young age, five or six, is probably going to want to pick up a basketball and throw it around, because you see mom and dad do that all the time. So, if mom and dad are these big-time marathon runners, and it's a passion of theirs, and they incorporate it as a family thing, it's not weird to me to think that you have a child who's six-years-old who has been doing maybe some of the runs with them and says, I really want to do this with you, and then what do you do as a parent in that situation? Yeah. Well, what was it that Tommy, I forget his last name, the mountain climber guy? Caldwell. Caldwell. That, I mean, his parents, right, were always taking one of these crazy climbs and things and crossing over cliffs. And you're just used to being around that environment, which made it so it was just like, it just seemed like a natural progression for you. And sometimes kids have such a immediate crazy passion for something that I think you can definitely, you don't want to push them too hard, but if they love it and you monitor them, I think it's okay. I mean, a marathon sounds extreme to me, but I'm trying to imagine, if I had a six-year-old who was like, please, let me do it, I really want to do it. I love it. It'd be hard to see.  I'm going to keep an eye on you and then see how you do it. So the critics I saw were saying things that the kid actually struggled to finish it. So I, no, I don't know how much truth it is. I don't know what the definition of struggle looks like. You know what I'm saying?  Yeah, I'm like, what point does that bring out? And is, and is, and we are like, what level of struggle? I've seen adults run marathons. That was real dangerous. Well, yeah, no, I've seen adults have to crawl over finish lines. They pooped their pants. They pooped themselves on them. Yeah, bleed, yeah. Yeah, so we've seen. This crazy stuff happen. So, I mean, I think that's where the, the critics are coming from is that it is a very extreme version of that sport. And it's like, you know, maybe the more responsible thing to do would have been to run a half marathon or do some like 5K type stuff. So I'm like new to this whole article because you guys read it. I didn't, I didn't know much about it. But so this was like zero to, I just want to do this marathon. Probably not. There's no way the kid would even be able to do it if they didn't run a lot. Well, that's what I'm wondering. Yeah, I don't know. So it didn't go in a detail about like the kid's training leading up to that, which we don't know, right? Which is also why I think it got a lot of criticism is because you're right. What we don't know very well could have happened is the mom and dad have been running with this kid for the last year and a half and training up to that. And then the kid was conditioned to handle that. Yeah, look, you know, when you look at some of these phenoms, these athletes that grow up and just are incredible, like the Williams sisters or Tiger Woods. Tiger Woods, yeah. What you have is a combination of a kid that has incredible passion for whatever it is. They love it. They just, and if anybody- Singularly focused on this thing. Yes, and anybody who has kids, like you know this, like sometimes they'll get into something and it's like they're so into it. It's insane. My son, when he was little, my oldest, he was so into Thomas the train. Like it was insane. He could tell you, he named every single one. He could tell you their stories. It was wild and I didn't have to push him to do it. So you have these kids that are super, super, super passionate. And then you have parents that encourage it, take them to practice, and then you develop into these extreme athletes. I don't know, it would depend on the situation. Like if I had a six-year-old that was like, dad, please, like, oh, it's my favorite thing. I love it so much. And I could see the joy in them. Then what I would do is I would try to be like, all right, let's make sure that they don't hurt themselves and they do this kind of the right way. I wouldn't try to push them. So I don't know what the situation is. Yeah, it's hard because the things that we're all bringing up as examples, although they're related and they're similar, they're still, they're a little bit different, like as far as the extreme of it, right? Like marathon running is pretty extreme. Like playing basketball like crazy for a long period of time or being into Thomas the Train like radically or even playing another sport is soccer, football for hours on hours and being all into it is a little different than pushing yourself for 26 miles straight. So I think that's where the controversy is laying. It's like nobody's saying anything about the Serene sister, the William sisters playing tennis till midnight every night with their dad and doing all that. Which is extreme. Yeah, very extreme. Very, very extreme. But is it as extreme as running 26 miles straight? I don't know. I mean, how long does it take them to do it? Four hours? Yeah, I don't know. So I mean, those girls were playing it. More than that. You think so? Yeah, well, it's a 26 miles. How long was it? I did, let's see. You ran? I ran a half marathon. Did you really? Yeah, I did. Wow. Yeah, I know, believe it or not. Like when you're 16 or something? No, no. This is when I was in my... You tell the audience about your running deal the other day? Oh my god. You know what? Could I sell you out? Yes, please. It's all right, because you're on the same boat. You know, if you don't practice the skill, you lose it. We had such an old man conversation off air the other day. I never run, right? I don't run. I stand on my ground. No, I never run. And I was taking mail across the street. There's like a mail place across the street from the studio. And I was walking across and cars were coming. So I like ran across. And I was like, as I'm doing it, I'm like, I don't know how to run anymore. My body isn't responding. Oh, that feels weird. If I push too hard, something's going to break. So I'm going to start incorporating a little bit of running, because I don't forget how to run. You know, I'm on my body to like forget how to do it. Yeah. No, that's how the conversation started. And then I was like, dude, I, you know, okay, so I'm not that bad. But I have felt these moments where I have like started to run. And I know I have at least another two or three gears, but I'm afraid. I'm afraid just because I know my, like my size right now, I know my size, my condition. And it's like, I've got the muscle and power to propel myself for. But I don't know if I have the elasticity and the ability to like let the rest of my muscles to keep up. And since it screams like you're going to tear something. So I feel like I'm like, that's so bad. It's a skill. You don't, you don't do it. Your body forgets. Yeah. It's about anything you don't do. And that conversation makes me want to incorporate sprints because even when I do cardio, it's like, you know, when I do like my mile thing, just to make sure I can still run a mile. Yeah. I'm, I'm doing it like, You're just cruising. Yeah, I'm cruising. I'm not like sprinting the mile. Like, so I haven't done sprints. You know, what's funny too is that in my mind, I'm like, well, no, I can sprint because, you know, I've done sprints uphill and stuff like that. And I'm like, wait a minute, when's the last time I did that? Yeah. It was a long time ago. This is like every weekend where your basketball player or any, like I always see like this happen all the time. Like the first like shot or like move they make is like, Yeah. It's like so awful, dude. I know. Yeah. You have to, you have to keep practicing it, man, or you lose it all. You lose it, bro. You completely lose it. So I can, I, you know, so I'm going to start doing it again. Just so like, I mean, look, I did jiu-jitsu for a long time. If I lay on my back on the ground and I did this the other day with my son, I was like picking him up on my feet and playing with him. Man, I was really good off my back. I could play the guard real well, spider guard and De La Riva and X, you know, guard else. I had him on my, on my back. I'm like, oh, this is uncomfortable because I haven't done it in a long time. This toddler is too much for me. Yeah. I didn't have the like dexterity. You know, I'm like, oh, what the hell's going on here, dude?  It has to, it's probably feels exaggerated for you right now because you're at some of your biggest right now as far as muscle wise too. Well, not weight, but yeah. Yeah. Not weight, but muscle. I'm only two, like two, 13, two, 14. I've weighed a lot. Yeah, yeah, but you're lean at two, I mean, you're lean and muscular right now. So you have a very, and that's kind of like, I'm, I'm definitely, my athletic body is like 190, 205. Really? Yeah. And I'm walking around. You're 230, right? Yeah. 225, 230. So I know and I'm not training that. So it's not like I can't get in that condition. It's you're in a different body and you haven't practiced. Yeah. It's like screams like, I'll hurt myself. Yeah. My athletic body is like, like 187, you know, something like that. That's where I feel really good when I was grappling. So I'm like, Jesus, I'm like 30 pounds heavier. What about you, Justin? What's your athletic body? 210, probably. Really? Yeah. What are you, 275 right now? At least. 280.  No, are you, are you even, you're not even. I'm like 225 maybe. You're a good weight right now. Yeah. Like, I mean, I've definitely, I haven't weighed myself a long time. You're so thick. I think the thickness is still there. Yeah. It's like, I'll use a waiver. If I'm at my heavy point, I'm usually 235, 230. And then I, when I start feeling good, I know I'm around like, you know, 220-ish or something like that. So, yeah. That's, that's nice. But yeah, 210 would be ideal because then I don't run flat-footed anymore.  Otherwise, I'm just like stomping around all heavy. That's me in the morning when I wake up.  Stop it. Yeah. I'm like, boof, boof, boof. I did my questions today and somebody asked like if we can do, any of us could do a muscle-up. Fuck, no. A muscle-up. I used to be able to do those. Really? Who cares? Yeah. No, man, a muscle-up, bro. How do you do a pull-up? How do you do a push-up? Yeah. Does that count? You combine the two? I mean, I haven't had to jump over any concrete walls at any time recently.  It's good for getting over fences. Yeah, I mean, You're running from cops. Yeah, running from cops is a good skill to have. Yeah. No, the goal is like health in the mental effects, really. I just like longevity and mental effects right now because my focus is there. It's not necessarily. Listen, the truth is this. This is what happens. I know right now, I know we're probably going to get all kinds of criticism about what we sound like, but. We're just honest. Yeah. The reality is that you're going to go through these different seasons of your life. And I know myself, too. I know I'm going to get on a kick where I'm going to want to look a certain way or I'm going to want to move a certain way. Yeah. And that's what I love. And I think I think you have to be flexible with those journeys and seasons through your life to be able to make it a lifelong pursuit. A hundred percent. If you're. If you're. What are you going to make it interesting? If you're going to be max performance your whole life. If you're super focused on one aspect of training all the time and even if you crush it and you're great at it, like it's all you're all about looks or you're all about performance, you're all about lift and heavy or you're all about your sport. Like, you know, that that stuff eventually wears on anybody. I don't care who you are. Eventually, like you will move out of that season of your life. And if you were so married to only that way of training, you're going to have a really hard time adapting to the new season of your life. Like somebody who's just asked me that about also my questions about, you know, does my training look like what it looked like or does my training look anything like what it used to look like when I was competing to now when I have a son. I'm like, oh my God, no, it's like nothing like that right now. It's totally different. But I can still maintain a very fit and healthy physique, but it's different. Like my goals are different and I'm okay with that.  And maybe my son gets a little older and he starts getting into lifting and then it kind of lights a fire for me. It's always there, which is cool. Yeah, you can all you can. You can always get that back and or whatever that pursuit is. But I think that's what happens is I think so many people that identify with a modality, a way of training that they think is like, oh, this is me. No, if you want my identity. You want a lifelong relationship with exercise. It has to improve the quality of your life. And it depends on the context of your life in the moment. Do I need stress relief? Do I need mental effects? Is it a time now to go for PRs or maximum performance? You know, oh, I got a lot of stress right now. Maybe this is something just to keep me going so the stress doesn't overwhelm me. If you do that with fitness, you have a lifelong pursuit. If you don't and you do what you said what people say, you know, what you were talking about where you're like, I'm always going to be super performance guy, you're screwed. You're screwed because something in life is going to happen and then that's not going to happen and it's going to crush you and you're either going to give up, which is what a lot of people do.  It's like the ultimate ultimatum. You know, say I have to do this and I'm done. Yeah.  Oh, no, it wasn't that guy. It was somebody else that had a game with that and their profile was like, no days off and stuff like that. And they were making a comment about something that I had said on the podcast and saying something about how I make excuses about my workout routines with that. That's how you know that somebody doesn't have a lot of exercise wisdom. Well, I mean, it's like, you know, is that how you look at that? Like you look at my journey of sharing with the audience of like where I'm personally at and how I'm lifting as an excuse, like because I'm not pursuing this one way of training or I'm not lifting seven days a week, like, man, you've definitely got a lot. And it was a trainer, right? So it was somebody who was like a new trainer who was like still in it. And they're in that phase of their words, like it's new, they are training seven days a week and it's all about discipline and consistency and that's like, that's their messaging. Hard core. Yeah, it's like.  It's like, yeah, I remember that too, kid. I remember thinking that's what it was like. That's cute new. Hey, speaking of kids, did I show you guys, I got to pull this up. Did I show you guys the latest statistics on like how much sex kids are not having these days? I say kids. It's actually not kids. Yeah, let's. So I've seen this stat. It was young adults. Bro, this was in the Washington Post. It was in the book. The one that was written by Gene Torre, I think. Oh, I know what you're talking about. It was like a. iPlog or iGen. iGen. iGen is the book and they went, I love that book because it went over all kinds of studies and stats. And I remember reading this one and I was like, Oh, well, this is weird. So this was a general social survey. This was in the Washington Post. So this is the share of men under age 30. So we're not talking about kids under 30 who report zero female sex partners since they turned 18. Okay, so from 18 to 30. So that's 12 years. Okay. 27%. No way. 27 almost a quarter of men between 18 and 30 are not having sex.  Okay. You want to know what that number was back when we were when we were kids.  You know what that number was when we were kids? Like seven to like 12%. Are you reading that right? That's what it says. I mean, and am I interpreting that correct? That I mean, you're basically saying that men between the ages of 18 and 30 right now. The share of men that almost a quarter of them. More than a quarter. Oh, 27%. Oh, 27. They said 22. No, 27. More than a quarter of them are having zero sex. Yes. Since they turned 18. Yep. Now, now let's. Is that many virgins out there? That's interesting. I don't know if they're virgins, but it's just they're not having sex at all. So I spec, I mean, we could speculate. I have my theory and I have a real strong theory on this. I think pornography has really caused some serious damage. I really, really do. I think it's. Well, the book, I Jin got into some of the things and they attributed it. I wish I remember all the things. I do remember one right off the top of my head. One of the things is just simply living at home longer too.   That stop you guys? No. I didn't. Yeah, I wasn't having sex. Oh yeah, you were a virgin for a long time. Yeah, yeah. Well, you do a lot of other stuff. Well, I mean, they're sneaky. But I mean. That was like the classic Christian life. We didn't have sex. Yeah, we did everything else. Yeah. Heavy pain. No, so there was a there was a couple other things. I wish I remember all of them. But I do remember that was one of them was like, the kids aren't leaving home either till till a way later. I think that the information around getting someone pregnant and STDs and stuff like that is more prevalent now than it was before too. So I think that. I don't disagree with the porn thing. I think pornography has had a huge impact. I think it's a lot of these things. Okay. Then what do you guys think about? So I just read this article about a Utah college. I think it's Westminster. I think that's what it was called. But the college has a course they created on the art of pornography. Why? Why? I bet that class is full too. Yeah. Right. It's like. I would have taken it. Come on. I'm an easy A. It's just how do you homework? Teach that. And so they literally were saying that they watch it in class and then they pick it apart based on the cinematography or whatever artistic angle they can find from this. First of all, I could not imagine being college aged and being in a classroom with women. So you got girls and guys in there and we're all watching porn and talking about it. That's right. If my kid signs up for that, I'm like, no, no, you're not doing that. No, I think it's had a profound impact on culture. Oh, you know, another one they attribute to is also just online dating in general. Yeah. They don't meet in person. Yeah, that stalls a lot of people. Yes.  This doesn't match. Well, you would think it would be more sex because of the opportunities. Well, yeah. You could find what's wrong with them right away. That's why. And that's what they're saying is that, so you would think that there's more success. And there are a lot of people that find marriage and stuff like that from online dating. But it's easier to just, oh, okay.  And then you go find out about them on the date and maybe you end up having things you like, you don't like. But the online. You're like, I'm already here. Well, I paid for dinner. I mean, I've got weird thumbs up.  And then they're going through and it's like, oh, she's got that, she doesn't have that. So here's why I think pornography plays the biggest role. Historically, men have always been the pursuers. This is true. Men have been the pursuers. Male erectile dysfunction in young men exploded. Did not exist before. It almost didn't exist in men in their 20s. They're imploded, actually. It's gone through the roof. Lots of these men are reporting that they prefer pornography to normal sex.  There's no rejection in that. There's no hurt. It's also because our brains are pretty plastic anyway when it comes to drugs and pornography. It affects the brain in very similar ways. But when you're younger, your brain can actually model itself more than when you're older. So in real life, you're not aroused. You're not as aroused. You can't get that same drive. Think about how we talk about the way sugar is, right? Exactly. To the addiction in your brain. Yes.  Well, here's a bowl of fruit. That's right.  Totally. Because they've completely reconditioned. It's not only that. It's the novelty. It's obviously the unrealistic expectations.    It's totally ruining situations. And it actually affects the brain in very similar ways to drugs. Your receptors down-regulate.  And then everything becomes more blunted. So depression goes up. Anxiety goes up. Sex drive goes down. You're not as aroused or stimulated like you normally would. We're supposed to learn all those things with your partner. Right? Like it takes a lot of the mystery out of it. Well, I mean- This is such a hard one for me to weigh in on because I never went through a phase where I was like a big pornography guy. Well, we grew up at a time when pornography, during those ages, right? Where it was like, oh my God. Think about this one. It was just like, yeah. It was like literally pages out of a magazine, a handful of times, but we knew where those pages were in the woods. And they were the same pages. Yes. So imagine this. That was what porn was. Imagine we're all 15. You have an iPhone with access to pornography. Okay. Really? You don't think that could have potentially become a problem? I mean, I had access at one point. Yeah, it's hard to say. I mean, we had access by the time we were in our 20s. Yeah, but by that point, your brain has been modeled differently. We've developed different behaviors. That's fair. Different social interactions. I mean, I think that's my point of why I say I have a hard time weighing in on it because I tend to try not to speak on too many things that I don't have any experience around. And this is an area where I never went through a phase of like, wow, I have to like temper like this addiction or this or what could potentially, I mean, I'm the one who openly is talking about my credo and caffeine thing that I'm going through. I would share with the audience if there was ever a time in my life where I felt like, man, I have a hard time. So I went. So I completely abstinent with any, and this was just my own personal thing with pornography, with any of that stuff on my own. And what I found was that connection to my spouse increased. Sexual pleasure and desire went through the roof. So it had an effect on me.  So I can only imagine, especially if, think about it, as a man, as a young man, you're 17 years old or whatever, the, like you got to go take a risk to talk to girls and you're going to get rejected and whatever. Or I could go look at, you know, 50 million videos and, you know, you get that, what do they call the post nut clarity? Like you're always in that state of mind where you don't want to pursue women and stuff. So, and they're sure it's impacting marriages. It's impacting depression, anxiety. And it's one of those things. I could see it being problematic and, you know, and I've, myself had had to pull myself away from it just because it was one of those things. Just like anything else, I talk about caffeine is a big one for me too.  It's just one of those things. You're like, oh, this is as easy as that. And it does, it interrupts like the whole relationship, conversational aspects to it, just like, you know, that intimacy, like somewhat gets removed. You're separating sex act from connection and from all the other stuff that historically would follow along. So it's very much a drug. It's very much just the dopamine, but without the oxytocin, without the connection, without the bonding. So it has a pretty profound impact. And our brains were not designed to have that kind of novelty. I wonder how much of an individual variance there is from like brain, because it's not like I haven't like gone through phases where I've tried to, like I've actually tried to like get into porn. Like I've actually, let me get into this. Everyone talks about how great it is. They're all shoot a film. No, I just, I really... What do you mean by get into it?  I just don't think that it's, it doesn't do it from the same way. So I'm wondering, is there like, and is there some sort of... Probably, like with anything.  So definitely a certain thing. Probably. I would think there has something to do with that. It's too like a religious home setting all that.  That's what you would think would drive me that way, because it was taboo in my house, right? There was something that would be... Yeah, but you developed it without lots of pornography. You developed it with actually meeting girls, talking to them. Right, it became a game to get, yeah. To know more girls. Those skills, right? Yeah, take all the risks, get it rejected.  So that's how you developed. But I, you know, because of that chart, I was actually reading research on this, because now we finally have some research, and these popular pornography sites are reporting less and less interest in conventional pornography. So like normal sex, like all the weird stuff. Bro, it's all this weird... Which goes right back to my analogy with the sugar. It's like... It gets more extreme.  You're snorting pixie sticks. Yeah, yeah, yeah. Yeah, yeah, yeah. I don't know what the hell's going on. All right, I'm going to make a quick, let's get out of this real quick. Yeah, yeah, yeah, yeah. That's very sad. I didn't even look over at Doug. One of our sponsors just got listed. I forgot where it was. I'm going to find out the place it was. It was just listed... Oh, Jackie sent that over. Yes. What was the title of that? Butcher Box. Yes. One of the best places to work. Oh, cool. Oh, Inc Best, so it's inc.com, inc.com. Best Workplaces 2022, and Butcher Box made the cut. So apparently it's a great place to work for people. Not to hijack Butcher Box commercial, but it organifies one that twice also. That's so great. Yeah, so cool to see our partners in the league. A lot of people don't know what our process is when we pick partners.  Yeah, we'll do it. It's like, you're interested, or we seek them out. Do we like your product? Do we use it? Then we got to meet the owners. Do we like them? If we don't like them, I don't care what you're selling. I'm not going to work with them. And then do we go and meet the team? Do we like the team? Oh, it's a good environment. And Butcher Box has always given us... I mean, just great. Overdeliver first. Overdeliver first. Overdeliver first. No, no, no. I love them. Oh, you know what we should do, since you're talking about partners? We should make a correction on something, because you did fire some people up on the forum about the public goods comment you made. Oh. Did you see that? They said the prices went up there as well, and this and that. Generally speaking, I still stand by what I said. Generally speaking, subscription services, because they don't have as many middlemen, and because they already collect the fee from your subscription, they are more protected from inflation. It'll be a better option, for sure. It's generally speaking. Now, you can go on a, you know, yeah, Costco could have a specific sale on one product to draw people in, or Safeway or whatever, but when you talk across the board, subscription services are going to be more resilient too. Well, I think that was the problem they had with that statement you made, was that generally speaking, in this case, it wasn't true. I think a better way to say it would be this, even with it going up, it's still cheaper than anywhere else. That's what I'm trying to say. That's what I would say. Yeah, that's what I'm trying to say. It's still the best option right now. Because they're right now. As far as back was like, you know, the percentage of increase was significant. The increase was as much or more than what they see in the grocery stores. But my point that I, when I commented on it, I said, well, where can you find razor blades for $4 anywhere? Yeah, yeah, yeah. It might have went from $2 to $4 or whatever it was, you know, increased by... That's my point. Like, everything's going to get touched with the supply chain issues. Everything's going to get touched with inflation. Butcher box sells meat. Meat is getting hammered right now.  But if you look across the board, subscription services are way better suited to weather the storm. Their price is probably going to still go up too. Was it one of you guys that was predicting the meat or told me about the... Somebody said there was an economist on Twitter. I forgot their name. I followed them. But they said, oh, expect red meat to cost five times as much. Five times? With the next couple years, yeah. Holy cow. I know. We're going to buy some cows. Well, I mean, I think we're finally here. We have been going back and forth and lightly debating the correction or the recession for the last two or three years. And I mean, I think we're officially in it, the beginning of it at least. And I think the stock market obviously points to that. And the stock market's a good predictor of the future. Because that's people putting money in thinking of what's going to happen. That's right, betting on what's going to happen. So people are pulling out, getting their money out. So with that, I'm almost certain that's going to go that direction. The estimates I've heard from the people that I think I respect the most in the space, because obviously, there's always alarmist. And there's always other people that are like, oh, it's fine. 10% to 30% in real estate over the next 16 to 23 months. If you're a home buyer, that's good. If you're in the market to buy. Potentially. You know, it's going to be an interesting dynamic. Part of what's going to cause it, because we're still, for the people that are still bullish on the real estate market, because it still is moving relatively quick. Is it because the supply is still low? The supply is still low. Nobody's building. But they predict. I mean, they are, but they're just, it's slow because of supply and demand stuff and lumber and everything like that. But it's catching up, right? And I think a good place to watch is Idaho. The all the stuff that I've been watching for the last couple of years, Idaho was building the fastest and was going to catch up to the demand. Oh, I see. So they'll meet the demand the best. Yeah. So when the correction begins to happen, which I believe we're starting to see that, they, I believe, will feel it the most first. And I think that will give you an idea of what the rest of the country will probably look like. Well, here's what I learned in 2008, when that happened. I mean, I already owned my home, and so we kind of weathered the storm. But I remember 2008 happened, massive crash. And then there were all these investors who had money ready, and they went in and bought all these homes at low prices. So that would be the position I'd want to be in. It's like, okay, when it hits the bottom, let's go buy things. The interesting part about that is, so the, like I said, the range is 10 to 30%. 10, the conservative people are saying, we're going to see a 10% hit. The more aggressive people are saying, we're going to see about a 30% hit. You know, say the houses go down 30%, they're still more expensive than what they were just two years ago. That's the part. So when the 08 crash, we saw like 50%, 60% reduction. You saw homes cut in half, you know, and like lose all kinds. Where that's why, I mean, obviously a lot of people will call this a crash too.  I don't think it's going to be an 08 crash. So it's going to be a little bit different. And then interest rates will be high. So I don't know if we'll see the same flood of cash buyers like we saw before. I obviously there's people like ourselves that are positioning for this potential opportunity. But I mean, I predict interest rates are going to be, you know, six and a half, seven percent. Still low historically. Yeah, historically. Well, they're like 15% when they fixed inflation in the 80s, which they can't do now. We have too much debt. But I know. And I still standing by my prediction on the popularity of the 40-year mortgage. I think that is how, because even when this recession or a correction happens, even if it were to go down 30%, a lot of these homes will still be out of reach for a lot of people and then definitely out of reach if it's at a 7% interest rate. Yeah, the interest rate's going to be brutal. And so I think the way to stimulate it again, I think it's going to be the big push on the 40-year mortgage. So I can see that. I can see that. Hey, real quick, go check out AlliePop.  They taste amazing, but they're actually gut-healthy supplements as well. I'm not making this up. It's a soda. It's got 35 calories. It's got very low or no sugar. And it's got compounds in there that help nourish gut health. They also have a variety pack that has different flavors like classic root beer, vintage cola, strawberry vanilla, orange squeeze. They also have a new flavor, tropical punch. I love that. That one's my favorite one. So go check them out. Go to mindpumppartners.com. Click on AlliePop, and then use the code Mindpump to get 20% off, plus free shipping on your order. All right, here comes the rest of the show. First question is from Coach Adriansso. What are the best tricep exercises? Tricep exercises. Oh, I just answered this in my questions today. Did you? Yeah, more shoes. Oh, I was the same person. What did you say? I said dips and close grip bench press. That was my quick generic answer. I remember reading an article when I was a kid. It was Flex Magazine, Mike Moderato was on the cover. So he's passed away now, big, massive arms. And it was like best arm exercise. And in there, I remember them saying, the tricep makes up 70% of your arm size. And I was like, what? Everybody that focuses on the biceps.  But anyway, I had a bunch of exercises and stuff. And I agree with you. I think dips are incredible. Close grip bench press is incredible. No other exercises ever packed on as much muscle and strength in my triceps as those. And then if I go isolation or single joint, I love a good skull crusher and an overhead tricep extension. Those are my favorites. Well, let's expand on that, because I want to explain to the, because you just kind of went all grazed over something really quick. There are glossed over something really quick that I think maybe not everybody understands. And I've been critiqued before for some reason by some fitness dorks that think the close grip bench press is not one of the better exercises for it.  The close grip bench press and the dips, what makes it such a powerful mass building for the tricep is it's a compound movement. They're both compound movements, which means you can end up loading them way more. What you can do on a dip and a close grip bench press, you're talking about. You can load more. Yeah, you could be both sides. 200 plus pounds I can do on those things, right? So my body weight plus carrying another 25, 30, 40 pound kettlebell underneath me. And then I could do a close grip bench press with 225 plus on there. I mean, if you can get to that place, you can put on it, so you're not doing a skull, most people cannot skull crush what they can in close bench press.  Yeah, EMG shows activation or whatever. That doesn't tell you a whole lot. That tells you something, but it doesn't tell you a whole lot in the real world. These exercises just work, compound lifts just do. They're active, but the force demand isn't quite as substantial. And then there's still a caveat to all that, right? Which is if you only do close grip bench press and dips all the time, then skull crushers will put on the most mass. Yeah, and also keep that in mind too. And also I'm not saying, we're not saying just do those. The answer to the question is- You're asking the top tier ones. That's it, what are the best, right? So, and you know, here's a tip that will really make a difference with tricep development. If you wanna pick a combination of exercises for your triceps, pick them based off of elbow position. Meaning, if I do dips, like body weight dips, that's basically my elbows at my side. Then I wanna pick an exercise where my elbows are in front of me. A close grip push-up will work and so will a skull crusher. And then third, an exercise where my elbows are up by my head. So I'm doing an overhead tricep extension. That lengthens the triceps in different ways and it's a different type of tension versus five different versions of press downs, where your elbow is at your side every single time. Or five different ways of doing skull crushers, where your elbows are in the same position. So I loved weighted dips and, you know, and that's something I always incorporate, but I also love to really stress them out with instability with the Olympic rings.  And the depth that that provides. The only reason why I don't bring that up is that you don't see a lot of the rings or else I would agree with you that that would drop. I know it's not, yeah, it's like, oh, go do some. You know, it's like, not a lot of people are gonna pull that off, but they're really challenging. But I mean, it's, to me, that's like the ultimate of what I've experienced in terms of growth in my triceps. Oh yeah, it's the best. And here's a good combination exercise. If you wanna have fun, you could do a skull crusher to a closed grip press with your, with the same weight. So once you fatigue with your skull crusher, then bring it down the same way and do closed grip. It's a nice combination. Also, when you do a skull crusher, there's a couple of different ways to do them. The way I like to do it is I like to not bring the barbell down in my forehead.  I like to bring the elbows back a little bit and get a larger range of motion. And then come up and then here's the other thing people screw up with a skull crusher. They don't squeeze hard at the top. Let me tell you, you add that hard squeeze at the top. Oh, that lockout, yeah. Very, very different. But I mean, there you go. And I'll tell you what, look, power lifters have some of the biggest triceps in the world. And they do some isolation exercise, but a lot of it comes from just bench press. Bench press and closed grip. Bench will do it. Yeah, I mean, at one point, I made it like a mission to see how strong I could get on the closed grip. I got up to 300 pounds. And I mean, my triceps always responded well, but I nothing built my triceps like that. Nothing came close. Next question is from Lance R. Meyer. I've recently added heavy dumbbell farmer carries to my workout. Does adding them to the end of a full body workout make sense as a finisher? I'm a new lifter looking to pack on muscle. I mean, you can do them at the end, but you- At the beginning. Yeah, that's really- The beginning, so okay, so it depends on like how I use it. Like, if I was like, like, let's say we're all lifting together and we're like challenging each other, like how much we could carry farmer carries. Like I would do at the end of the workout. But if I was like trying to like- Like as a gasser. Yeah, it's like trying to gas out, just see how heavy we can get on it. I wouldn't do that pre-workout. I would be more form technique in trying to like activate everything. Yeah. That's what I see the most value with it. That's what I think too. So I think that matters. And the reason why I want to make that clear is because of course on social media, you see a lot of people doing stuff like this and a lot of people are always showing off how much weight they can do. And so if you attack it with the idea of I'm going to try and see how heavy I can do these farmer carries, that's kind of your way. Cause there's value in doing that. So I'm not going to say that's bad. But if you're going to do that, I would put the end of the workout. If you were going to do it the way I like to use them and I think you guys probably use them most of the time. Turns everything on. Yes. It wakes the entire body up from head to toe. Yeah, I totally agree. I do however program it a bit differently with high school kids and this is just really to reinforce posture after they're in a bit, a certain level of fatigue. Oh, I see. So you do at the end of the workout. I do it at the end and really like I'm strict with their posture and like where they're tight and where they're not, and I'll tell them like as we're going through. But really it's just to put that low demand, build volume. Work capacity. Work capacity. And also to be able to maintain that position while under fatigue. Well, you just brought up a good point. Okay, this is where, you know, again, the nuances of training, right? Like who this person is. Yeah, it matters. Is this an athlete? Is this just an, you know, an average gym goer who hears us talk about the benefits of farmer carries and wants to incorporate in the workout? You know, or is this like a football kid? Like you're saying, or is this a guy who's trying to actually be super strong at doing far? There's a lot of different ways to use it. None of them are wrong. Depending on my desired outcome from it is how I'm going to approach it in the workout. So, I mean, you just brought up a good point on how, why you would do that. When you're fatigued, can you maintain posture? You know, which I think would be important when you're playing football and you're play after play after play.  You know, that's what happens at the end of the game. I would assume. So I've seen, yeah. Yeah, personally, I like them at the beginning. If I'm gonna do farmer carries, I do them in the beginning. And if I'm gonna make them, like part of the workout workout, like when I followed MAP Strong, I went heavy. I got up to 455 pound heavy trap bar. Is it fun? And my, here's a funny thing. So you would expect. Now they're scheduled on the, they are off foundational days. Well, they're called work sessions. And the work sessions are hard. The hard of the workouts. Yeah. But I mean, I think that's important to know because I think, would you do that right before you go into like a bench press and a deadlift? Well, so it's programmed in there as a foundational exercise because strongman competitions involve carrying heavy things. So I'd never, I'd never programmed it. Like I either programmed it as a way to turn on my CNS or as a way like you said to work on my posture, but I'd never made it like a, like the exercise of the workout or whatever with MAP Strong, I did. And I had some, I expected my traps and some of my back to develop did not expect my biceps to grow. And they did because of the tension of holding them in a lengthened position. In an isometric position. Oh my God. And I felt my, like the day after, you know what you do after you work out for a long time, you guys know this, you ever have a workout in the day after you're like, Oh, that made me grow. Like I could tell that did something. It was like that with those heavy farmer walks. And they're programmed in that workout. It's, that is like the, one of the core parts of that workout is the farmer carries. Next question is from Billy Zaremsky. What's the best way to get your quads engaged if you're having a hard time feeling them when back squatting? Yeah. You know, it's funny. Did you just get somebody who asked you this the other day? I did. And you know, okay. So there's, there's a- A live caller maybe? He was a live caller. He was a live caller, right? Well, we were talking about pre-exhaust thing on set, but there's a person in the loop. Dominant, which is like rare, rare. Well, there's a person in this room. That's like that with squats. It's Doug. Doug is all but when he squats and he's always talked about getting. And so what did we do? We elevated his heels. One of the easiest ways to get your quads to fire hard with a squat is to put a block under your heels because then you get more, you get more knee moving forward. More knee driven. More than the quads. You can also, the old bodybuilder trick is you put a block under your heels and you get a more narrow stance. Now you're really getting some hard quad activation. Now, the tricks that we talked about in the past episode were, do isolation exercises first. So like leg extensions first or Sissy squats first. Try and turn them on first.   Oh, nasty. Yeah. So elevate the, obviously Bulgarian squat, your split squat, your split stance. And when you go down, you know, hold the dumbbells, lean your chest over a tiny bit and the heel is elevated and you'll- Oh, man. Just focus on front squats for quite a while. Thank you. I was just gonna say that. Get focused on that. A lot of people avoid them like the plague. That's a good point too. I know this person is asking, how do I get my quads to fire more on the back squat? But there you go. Like, how about bail on the back squat? Just put it on the front. You're gonna hit, why not just let go of back? And I do this for a while. Like there's times where I'm gonna kick. If I know I've been neglecting the front squat, I'll completely bail on the back squat and not back squat for a while and only front squat when I squat.  It has to be one of the most underrated or underutilized exercises. It's hard. But- It's so functionally driven. Bro, I tell you what, man. Old school, old school bodybuilders used to do back squats and front squats in the workout. That's how they would combine the workout. Back squats, front squats. And I've done that before. And that's brutal. Front squats toast the quads. They hammer the quads, especially, especially if you elevate the heels a little bit. I mean, it will get those quads on fire, especially if you're glute dominant. By the way, this is more rare. It's usually the way around. Usually people are like, how do I get my glutes to fire more when I squat? But like I said, we did this with Doug recently. He was like, my quads, I wanna build my quads up. My butt keeps growing. And Adam's like, no, keep the butt growing, man. Yeah, yeah. I know, but we said- It looks great. Don't stop the magic, Doug. Yeah, but we elevated his heels and he got some good results from it. Awesome. Next question is from Spencer Antifave. You guys have shared studies showing that you need way less volume to maintain muscle and strength than to build it. However, I still feel like when I cut volume any more than one half, I lose muscle and strength. What's up with this? Yeah, well, first of all, cutting your volume in half or up to, or even a quarter, it's pretty good cutting volume to not notice those effects. But here's what happens. And this used to fool me all the time. And it still can if I take days off. You don't feel as pumped. Yeah, so you feel smaller. Also strength, strength is a skill. If you cut your volume down from a fourth or a fifth down or you bring it down way down, even if you keep the same amount of muscle, you're not gonna be as strong because strength is so much of a skill that if you don't practice certain lifts often enough, you're just not gonna be as strong at them. So- You know, in his defense, I really didn't notice this as much until I had been lifting for well over a decade. Good point. So like, I probably can totally relate to how he feels right now in the first 10 years of lifting because it did feel that way. That's a good point. And I'm sure you're right. Half of it was probably psychological. Maybe some of it was a little truth that I wasn't able to do. Maybe my training five to seven days a week gave me the illusion that I had more muscle than I even really technically had, right? So there's probably a lot of factors that were in play in my first 10 years. It wasn't until I got beyond that first decade did I really start to notice this that like, and I used to say this all the time. I mean, Katrina and I have talked about it in just the 13 years we've been together as like, you know, isn't it so cool how we can kind of fall off and not be consistent and yet our out of shape is better than what our in shape looked 10 years ago. And that's a testament to all that muscle that we've built over those years that we've been, it'll hang on. I'm not familiar with any studies that have been done on this. I would love it if there were for someone to share them, but I doubt it. But I 100% believe that the longer you keep muscle, the easier it is to keep muscle. So if you've built, if you just built 10 pounds of muscle and then you lost it, you'll gain it back faster than me. It sounds like a Dr. Andy Galpin study. Totally, yeah. I was just gonna say that. I wonder if he has, I'd have to ask him. I wouldn't be surprised.  I had never trained so consistently, put on so much muscle than in those three years. And after those three years, I've like, it was easy to keep. Oh my God. It's like, I haven't seen under two months. I used to struggle right before competing. It was hard to still keep over 200 pounds on my body. And it's like, I can't tell you how hard it would be to get under 200. Yeah. You've been able to prove muscle memory, right? Yep. So I mean, it's all factors in, but yeah, I'd be interesting to see if that's the thing. I bet it's kind of obvious, right? I think so. It seems obvious, you know? Yeah. I mean, everything from a CNS to also the total amount of muscle that you've built, like from doing the more time under the iron that you have placed and years of training and hanging and keeping muscle and being consistent with it, I think the easier it is going to come. Yeah. If you're a relatively new lifter and you hear us say that and it's like, bro, you've only been lifting for a couple of years. In other words, like if you gain 10 pounds and it takes you a year to gain it and you lose it, you'll gain it back way faster the second time around. However, if you gain 10 pounds and keep that 10 pounds for 10 years, I bet you you lose it way slower. Yeah, it's like hardwired.  And I 100% look at it. Well, here's another good example. Remember Pakolski? Oh yeah. He had to try. Trying to lose. Perfect example, yeah. I mean, the guy had trained so hard, so consistently for so many decades. I remember the first time we were talking to him off air and he was just like, bro, he's like, I'm trying to lose 100 pounds. He's like, I'm trying to be a yogi. Yeah. I'm eating once a day. I'm like walking on time. I'm barely lifting. And that guy couldn't lose muscle. Couldn't lose muscle to be tried. He's stuck on them. I remember when I met an old, it was like an 82 year old man. This is when I had my studio and he was eating breakfast next door. He should be next to a breakfast place and he walked in because he saw the kettlebells and he lifted it up. He started messing around with them. And I said, hey, you like these? And I started talking to him. I thought he'd be a client maybe. And he had a Russian accent. And he goes, I used to, you know, lift with these all the time. And I looked at him and he's got these like, and he was like, he asked them his age. So that's why I know.  I'm like, you train with kettlebells? And he goes, yeah, in Russia. And he goes, I used to compete for the Soviet Union. So he was an Olympic lifter. And I'm like, do you work? Like how often do you work out now? He's like, I never worked out. I haven't worked out for decades. And he looked at this guy's forearms. He was like, that's stuck. It ain't going anywhere. Our bodies are our bodies are adaptation machines. And if you have trained for decades, it just sends a signal. Yeah, well, it thinks even if you took two, three years off of no lifting, it still thinks it's going to get more of that because it's 10 years of lifting only three years off. Totally. It still is adapted for that 10 years because it's still the bulk of what you've done over the last 13 years. So you've got to think the longer you have consistently trained, I think that that has to apply. And if you're a relatively new lifter who just started lifting for a year or two, and you put your first five or 10 pounds of muscle on, and then you hear us go, oh, you only have to train one day a week to maintain that.   But I'm sure that that factor plays. Well, what do bodybuilders call it? Muscle maturity. You know, they have competitive bodybuilders that hit the stage and they're huge and they're ripped, but they don't look the same as the more seasoned bodybuilders and they say, oh, you got to be training more for that muscle maturity, which is a weird term, but they're talking about the quality of the look to muscle. So yeah, and you know, it's funny. It's just quite unique to strength training. Other forms of exercise don't quite produce this kind of, you know, dare I say, permanent type of result. Like you lift weights, you build muscle and strength. And the beauty of it is if you do it decade after decade after decade, as you get older, it gets easier to keep. Like other forms of exercise don't quite have that quality, which makes strength training a very, very attractive form of exercise for long-term success, for longevity. Look, if you like our podcast, you got to go to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump Adam. And you can find me on Twitter at Mind Pump Sal.


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