A lot of times people are like, well, how do I change my workout? Do I change the exercises? And it's so easy. You could do the same exact thing that you're doing now. Just change the tempo, slow down or pause or speed up and then stay consistent within that new tempo for three to six weeks. And then watch what happened. Hey, what's up, everybody? Here's the giveaway for today's episode, huge giveaway, the super bundle. You're ready? Maps anabolic, maps performance, maps aesthetic, maps anywhere, maps prime. All those programs, you can win for free. You just got to leave a comment below in the first 24 hours that we drop this episode, subscribe to this channel, turn on your notifications. If we like your comment, we'll notify you and you get free access to the super bundle. Also, if you like to just learn about some of the tips that we give or you want short clips to really just get to the juice, we have a new channel. It's mine pump clips. Go check that out. One more thing. We're running a sale all month long. The starter bundle is 50% off and maps split is 50% off. So the starter bundle is maps anabolic, uh, the new intuitive nutrition guide and maps prime maps, split is a bodybuilder style, high volume based workout, both 50% off. If you're interested, go to maps, fitness products.com and then use the code may special for that 50% off discount. All right. Here comes the rest of the show. One of the best ways to get your body to start progressing again is to change your workouts, but here is something that you can do that's really easy, change the tempo. You don't need to change the exercises, the sets, or even the reps. Just slow down your reps, speed up your reps, pause your reps, use isometrics, change the tempo and you change the workout and your body often will start progressing again. This is a go to for me right here. Like I, and I've talked on the podcast before that, you know, when we used to talk about, um, nobody considers this, no, well, not only that, but you know, we, we know that, uh, hypertrophy training, okay, right, or the protocol for tempo and rest period and rep range, right, like is, is, uh, one of the best ways to build muscle, right? So that, that quadrant, you would say, like the rep range, the four to two tempo, that's like one of the best ways to build muscle. We know that all the studies support that. And yet when I would go into a gym or taking client and watching everybody lifting, I don't see anybody doing a four to two tempo. No, they just don't. Most people explain four to two. So someone might be like, so you're, so let's use bench press. Cause I think it's one of the easiest ways you, you unrack the bet, the bar, right? And you take four seconds on the way down, you pause two seconds at the bottom, and then it's two seconds to get back up. That is a four to two very slow and controlled, very slow and controlled. Nobody does that. Nobody does that. I bet most people bench, like they unrack it, they stabilize it and then yeah, and they might do that 10 times for, you know, in the 10 to 12 rep range, but they don't do the tempo. And so I would be like, man, nobody is even utilizing that inside here. And so just taking a client and saying, Hey, we're going to, we're going to train in this tempo consistently for a phase and see how your body responds. And it would blow my client. Now, on the other end, let's say you are one of those rare individuals that always trains in that tempo. You know, when we, when we include novelty in our workouts, we do something different. The body tends to get moving again. So you take someone with that tempo and you put them on explosive reps, right? Like that happened to me. So I, I'm typically pretty good with tempo, but I remember doing when I followed map strong, it was the, was it the snatch grip high pole, very explosive movement. And I had upper back development from that, that I hadn't gotten from the other way that I was training. And it was just because it was different. And so a lot of times people like, well, how do I change my workout? Do I change the exercises? And it's so easy. You could do the same exact thing that you're doing now. Just change the tempo, slow down or pause or speed up. And then stay consistent within that new tempo for three to six weeks and then watch what happens. Well, that's my favorite part about it is, is that it's just, it's a slight change that, that brings an entirely new novel stimulus. So if you're still trying to master a lot of these types of compound lifts that need a lot of practice and repetition, but now you just alter the tempo to it, you're still working on sharpening technique, but now you're doing it in a completely different stimulus for the tempo, which, you know, provides you with that, that, that type of spark for your muscles to respond. The irony of this is that, you know, that I was consistently preaching this to my clients, but then I was guilty of staying in that temple. Oh yeah. Because I was trying to hammer it to everybody. And I think I was preaching it all the time, like nobody does a four, two, two tempo. So I train that way all the time. And this was actually another one of those things, one of those great benefits that I got when Justin and I started hanging out and working out every now and then together was, because he didn't train that way. He trained very much more like a, like a power lifter style, which was so foreign to me. And I remember after a while of working out. Same on my end, right? Yeah. It was a good influence, right? Cause we were so opposite on the way we train, especially when you talk about tempo. And so I adopted lifting like that for a while. And I actually saw huge gains. I saw all of my lifts go up because I hadn't lifted that way ever almost. Like, I mean, I can't remember the last time that I had done like a one, one, one type of tempo on a lift. And it was huge. So to your point, yeah, wherever you've been staying at, you know, just getting out of that for a while and then being consistent with training outside that tempo for a extended period of time. It changes the exercise. Like you do, do a squat with your current tempo and then radically change your tempo. It is, it feels very different. Like just pausing at different parts of the rep or squeezing, you know, for three or four seconds at the top of a rep or at the bottom or slowing down or speeding up. It feels very different. And so it's just, I like it because it's an easy way to change your programming. Whereas changing exercises requires a little bit more know-how and programming. Rep ranges somewhat easy, but people tend to get confused with rep ranges when you change different exercises. What, what about curls and press downs versus deadlifts versus, but tempo, it's like, just do this. You're going fast with your reps.  Don't change anything else. I'm a junkie for pause reps. Oh, I love them. Mainly because yeah, I always want to see where my sticking points are. I always want to see where I'm either losing force or, you know, where I have to grind my way through it the most. And I want to like hyper focus on that. And it's like, you know, to be able to pause and like really just, you know, lean into that part of the rep and generate, focus on generating more forces. It always produces an amazing byproduct. No, I do want to make the point that, and part of why I think I was always pushing the four to two tempo was I do think the, the natural tendency for the, you know, early lifter, right, is to kind of go more explosive. Yeah, you're right. Fast, just fast because they, it allows them to get more weight up. It's quick. It's, it's easier, you know, because you're not it's less time and attention. Um, and so I actually would recommend most people to, to play in that tempo for a while. Oh, 80% of people watching this right now, four to two would be a radical change. Yeah. And, and what I like about that is that's such a, that's such a slow tempo that it allows you to really, it forces you to reduce the weight and really slow down and concentrate on the form. So I think it's, I think it's the better tempo to start people in and get them really good at moving the weight. And then as you get better and better control, then you can start to express it like a one, one, one and, and get, reap those benefits. But I would normally push most my clients that are, you know, relatively new lifters in the four to two range until we really got our I'm glad you said that, you know, it's funny is back in the, I believe it was during World War II, they had a ration on iron and steel or it was difficult to get. And there were a few gyms, right? At that time, and a lot of these gyms couldn't have lots of weight. So, you know, the strength athletes or bodybuilders, early bodybuilders, they didn't have dumbbells heavier than 30 pounds and then have big plates. And so what they did is they invented, some of them invented what is now referred to as super slow motion training. This is where this is a very extreme. Okay. But this is where you do like 30 seconds or 20 seconds negative, 20 seconds positive. Right. So it's like, you are moving really slow. And they came up with this as a solution because they would go to the gym, they're like, okay, like I normally curl 60 pound dumbbells. I got 25 pound dumbbells. How do I make this, you know, feel intense? And so they started experimenting with these super slow motion reps and it's, I wouldn't say this is a staple training method, but if you, if you try it for like a couple of weeks, it's very interesting. It actually, it will, for me at least when I've done this, I do see like a boost. One of my, one of my, I had a fitness man, I was only like 20. I know what you're talking about. Yeah. I had, I had a fitness manager who, who that's all the only way he trained. He had great physique too. He had a great, he had a great physique and that was how he trained always, always trained like, like he picked away and you would watch him do it. He would do like three reps, two to three reps and it, but it would take him like a whole two minutes to get those three reps out. How slow he went. And he would take it to failure almost every time. I was, I was blown away. And that was the first time I'd ever been introduced to that. I mean, you're, you're getting close to the, I would say the, the, some of the benefits that you get from isometrics. Wouldn't you make that case? Yeah. There's a lot of tension, right? Yeah. So I would think that you're so much tension and you're going so slow that you're going to recruit more muscle fibers that way. So you're getting similar type of benefits, not quite as much I think as the isometrics would, but pretty close. I mean, I feel like it's that right in between of totally different demand. Yeah. Your place on the muscles. It reminds me of, there was this challenge kind of going around that one of my trainer friends I saw doing and it was like a pull-up where you had to do 30 seconds to get up. So you'd have to like incrementally, like just like super slow 30 seconds is forever. For a pull-up? My God. For a pull-up to get all the way up to the top. Yeah, most people couldn't even hang for 30 seconds. And then all, yeah.  But it's just amazing what you can do to really alter a simple exercise and make it like even more insanely hard. It's also fun. It's super fun, man. You've been working out for a while like experiment with, you know what that reminds me of? There was this, there's this like these videos on YouTube where there's people that will reveal or they'll go to another country and there's like a scam that's going on and they'll go and then they'll expose the scam. And there's this one, I don't know where this was, but there was a bar and it was like a freestanding bar and the bar would roll. So it was kind of rolling bar. And then the idea was, could you hang from this bar for, I don't remember what the time was, a minute.  Oh, it was two minutes. It was really popular. Yeah. Okay. Yeah, yeah. So I remember trying to do it after I saw it. Okay. So this, this, this was like in another country. And it was like this, I don't know how they scammed or whatever.  Like it'll hang there forever. Oh yeah. He goes over there and he grabs the bar and he just hangs. And he's getting closer to the timeline.  It was like a UK thing, wasn't it? I don't know where he was or what the deal was, but what did, these guys were total dicks. He was getting close. And so then they started shaking the bar and then they pulled them down and they got all, but they video taped it and said, Hey, these scammers are just, you know, they do this because they don't ever lose. And when they are about to, they cheat. Yeah. And I forget, I remember there's a certain amount of time that the average person can hang on to it. It's like under a minute. So it's like it was like a two minute challenge. Hang on there. That's hard. It's hard. It's hard to hang on a bar for two minutes. It is not easy. There's one dude I saw who did, I think it was six minutes and he was, but he's like a gymnast. And he looked chill. I trained a 13 year, one year at one time, I trained a 13 year old female gymnast, this tiny petite girl. Her parents were my clients. And I never, till this day, the strongest pound for pound person I'd ever trained in my entire life. This girl, I had her, she was doing leg raises on hanging leg raises. And it, it looked like she's like, like she could have ate a sandwich at the same time or read a book. Hey, where's it at Doug? You found the article. It's in the UK. It was in the UK. 100 pounds. Somehow they cheated him out of 100 pounds after he peed. Was it, was it a two minute challenge? I think that's what it was, right? Let's see here. I think I totally remember seeing that. That's it. Yeah, it was the one. Yeah. 100 seconds. 100 seconds. So it's like not even two minutes. So under two minutes. Almost though. Dude, that would make me fight someone.  Yeah. Oh, yeah. Come on, man. Yeah, they tickled him. That's what they did. Oh, come on, bro. Because I knew he was going to beat it. So. Oh, man. What? I would, I would be with my buddies and expect you guys to fight them off me. I'm going to win, dude. Oh, I was like kicking them. Hey, speaking of fighting, dude. This Dave Chappelle thing. Wow. Oh, my. Wait a minute. Hey. Wait a minute. Hold on. Did you see the guy's arm afterwards? Did you see his face? Bro, first of all, his arm? Did you see my story? Let's talk about what happened for people who don't know first, right? Does anybody not know? Even the way the news cycle works right now, it's the hottest thing in the- I know. Yeah. But it's like an inevitable kind of follow-up to the Will Smith slap, right? It's like now, all of a sudden, somebody else got the Cajones to get up there and try and tackle Dave Chappelle for some reason. I hope people now see the pictures of what happened afterwards and say, man, I probably don't have any idea. My buddy was there. And he was. He was at the show? Yeah, he was at the show. So he said it was crazy, you know? And because he said it, he wasn't introducing most death or something like that. He goes, it wasn't even like he said some joke. He didn't say something, and then that somebody rushed the stage. It was somebody who was planning to do that to him no matter what. So the guy runs up, tries to tackle Dave, obviously security gets him. He had a knife on him or something like that?  Have you seen it? Have you seen the pictures of it? No, I haven't yet. I was still trying to wait to see if it was confirmed that he was on him. Did he go at him with the knife? Or was it just on him? I don't think so. I think he just was on him. Okay.  Because they took him. So my buddy says they take him backstage and he can see because he's there live.  And even Chappelle came running back, got kicks in, came in there, got his licking in, bro. So this dude definitely paid the price. It was like Vegas casinos. Yeah, I see the knife there. Yeah. Oh, wow. Yeah, look, dude. Bro, so whatever the... Okay, what is he thinking? That has to be the stupidest thing ever. Why would you... Okay, if you have a gun... If you have a gun, have a gun. Yeah, exactly. If you have something that looks... Have you ever heard of this thing bringing a knife to a gunfight? Yes. And imagine that. You have, you pull that out and some other dude has a gun. I brought a gun knife to a gunfight. That has to be the stupidest invention ever. That's so dumb. Why would you want a weapon that is weaker than the way the weapon looks? That'd be like having a knife that then it's plastic or something. Like what are they... What? Unbelievable. Well, the way that his arm was broken because his elbow was all weird and kind of hanging, it looks like they got him in a Kamuro lock. This is a jujitsu lock where they take your arm up and they internally rotate it and then pour. Attention to him, his tap.  If you break your arm and it's a spiral fracture, it almost never heals properly. I have a buddy with it that happened to and one arm was always letting me rotate it. Yeah, I had a fun time.  It's like, you rush the stage like that. Because what if you rush the stage like that and you don't have a weapon or anything?  They get in a lot of trouble? It could be excessive. Right, it could be totally excessive.  But if you had a weapon. I wonder how much leeway the bodyguards and security have. But let's be honest, Dave Chappelle had an entourage. Chris Rock should learn a few things. That's okay. So this is what I was talking about. From Dave Chappelle. I'm like... That's a normal reaction, by the way. If you rush the stage, that's what's supposed to happen. Security's supposed to be around. Yeah, dude. But Will Smith doesn't. It gives him a standing ovation award afterwards. Let's give him the award. I know the Chris Rock thing is old news. But this made me think about the whole Chris Rock. And I thought, you know what? That is the normal reaction if your boy is Dave Chappelle and you're either security or his friends there. And you see that. So Chris Rock has obviously no security or no friends? Yeah. Did he not have any? Where were they? Yeah, I mean, if one of you guys were on stage doing your thing, I would be there to support it. Well, it was in a different setting because, again, it looked performative on some level. It was confusing. Yeah, it was confusing, I think, more than straightforward. Yeah, a lot of people... That's a good point, right? If I was there, I would have thought, oh, this was part of the show. And then it would have taken me like a few minutes to be able to win. That's fair, that's fair, because you got an actor coming on. Ooh, look at that. See, that looks to me... Yeah, that's the picture I share. That looks to me like a spiral fracture and or... That looks like I'm never going to rush a stage again. I don't think he's a handcuff to that point. I don't think he's going anywhere. He's trying to move his arm. Yeah, if he's pulling him by, he'll kind of slap his elbow. Hey, you know what's great, though?  He didn't even, like, do anything. Wow, it reminds me of, like, you ever see, read, like, stories or watch movies, I guess, or documentaries about, like, how Vegas, how the casinos operate with cheaters?  They'll catch them and they'll take them in the back and then they'll walk them out and you're like, what happened to that guy? Yeah.  That doesn't look good. I told you guys my Vegas story that where my buddy sat with the bill, right? So we... This was, like, in my early 20s. This actually from Larry. It was his bachelor party. We were all there for that. And there was, like, 20 guys there. And we were at... What was the... What was the... Do you remember the nightclub that was in the Hard Rock back then? I don't remember the name there right now. It was, like, the Heart Something I can't remember. Anyways, it was with the nightclub at Hard Rock.  So we had two big VIP tables that we opened the tabs up early in the night. And just, I mean, we went ham all night long. I think the bill was, like, 20-something thousand dollars.  Everybody had money. Everybody would... Enough people to split the bill. Yeah, every guy that was there, everyone did well for themselves. And, like, that was, like, kind of the un-set agreement would be, like, yeah, when the bill comes, we'll waltch. But everybody, like, ended up doing their thing. Like, I remember I left early with some girl and then somebody else did the same thing. And, like, people just... And it ended up, my one buddy who stayed there until the club shut down, like, four in the morning. If you don't want to be that guy that gets left. Yeah, you know, everyone's drunk so no one's really thinking, you know what I'm saying? And it's four o'clock. I've been long in bed and asleep with this chick and some of that. So are my other friends. They've all dispersed and gone to the places. And he's left by himself.  And so he calls you. He calls the room. And I remember being so, like, hung over and hearing the phone ring at four o'clock in the morning. It's ringing, ringing, ringing, ringing. And finally I get it. And by the way, at this time...  Well, at this time too, I'm kind of the new guy in the group, like, of the friends. I have only hung out with them a couple of times. So they're not really... I'm tight with Larry, but not really tight with all the rest of the guys. So I keep hearing the phone ring like crazy. And finally I get up to go answer it. And there's dudes passed out on the floor and just ran. I mean, it's like... Looks like one of those things. It's like the movie The Hangover. Yeah, it looks like that. It totally looks like that. A chicken, tiger. I answer the phone. And it's our boy Shane. And he's like, hey, you got to come down here. The tab's 20,000. My card doesn't have that limit, this and that. And I'm like, what? So I wake up one of my other buddies and we go down there. And they've got him in, like, behind the nightclub, like, sitting on the curb. Two big dudes, like, sitting there. And he's just sitting on the curb waiting for one of the... You ain't going anywhere, guys. Yeah, dude. I thought, damn, we didn't show up. I wonder what the rest of this would have looked like. You know what I'm saying? Yeah, he was real relieved to see us roll up to come help with the bill and stuff. Wow, yeah. Yeah, bouncers have... They have a more leeway. Well, you know what it is?  But it's their story versus his story. So you've got 10 stories. You'll be like, oh, yeah. No, he pulled a nine. But he tried to stab us and... You know what? Also, you know, I used to train with a lot of police officers and bouncers. So like you do martial arts or boxing or whatever. Usually there's going to be bouncers and cops in your class or whatever. A lot of police officers would also sometimes bounce and or they were friends. So it's like cops show up and the bouncers there are like, hey, what's up, John? Hey, what's going on?  You know, we'll take him into the office or whatever. And nobody gets in trouble. You know, because it's kind of like they work together. That is crazy. Well, speaking of champions, I got to give my poor wife a shout out.  Did nausea and everything has been so bad. And so... It's still going, huh? It's getting better. So now what's happening is she'll have like long period feeling normal and then it just hits. And it usually hits at night, which is weird. They call it morning sickness, but for her it's reverse. But the other night we were sitting there and she was so upset and I'm like, what's the matter, honey? And she's like, I've been all... See, I was feeling good today. And I was thinking about all the stuff that you're doing because right now I'm just, I'm doing everything. When she feels that way, she's literally on the couch, throwing up half the time, sitting there, can't do much. So I'm handling everything, right? So she's like, you know, you've been doing so much and I've been thinking about how when you come home tonight, because I was feeling better, I want to show you how much I appreciate you. I want to hug you. I want to do this and that. But when I got home, Najia kicked in and she felt terrible. So she's so upset.  Or all the stuff that I'm handling right now. Yeah, it's hard and it's a lot of stuff. I said, but you literally have been... I know how I am when I'm sick. You guys know that too. And you guys are the same. You and I are very similar like this.  I'm very upset. I don't like life. I'm quite depressed. Three days of sickness and I'm like, get me out of here.  Can't do anything. Feel like garbage. So I feel bad. And you know, there's women that have that for nine, the whole pregnancy. Yeah. The whole pregnancy. It's brutal. What? I only think they can take it. I'd take it. I don't think men can do that. I don't think we could handle that. There's no way. Yeah, I get really angry. Yeah. Like, wild things. If I get sick, I don't like... I'm not sick. And I just do extra stuff.  And like, this is not effective, right? I keep imagining doing that for nine months. My head was like... I'm weird. I'm like the total extreme opposite of my personality. Like, I'm so the person who's like, you know, don't help me. I got... I don't ask for help. I don't want help. Like, I do everything. Yeah, resilience. I'm super independent.  Just a baby. I can't even get up to get myself a glass of water. Like, I'm just... Do you have a little bell? Are you that guy? We're like, you're going to get dehydrated. I have to bring you out of a water. Yeah. Oh, I'm a pain. I'm a pain. Well, you know, I'm a caretaker, right?  Yeah, you're kind of like our house mom. I... It's my nature, right? Yeah, I love that about you though. My nature is to do that. And so, you know, I'll do that. But then when I'm on the other end of it, I'm the worst because you asked me, like, what do you need? Nothing. Yeah. What can I get you? Nothing. How do you feel? Fine. But I'm obviously not fine because I'm in a terrible mood and I'll feel good. Like I said, I'm watching her and I'm like, you are...  You're such a warrior.  She's like, it's not like I have a choice. I said, well, it doesn't matter. I said, if I was in the ocean trading water for five days, you'd think I was a champion too, even though I had no choice. I was going to drown or swim. Yeah. I said, you're handling this. So it's a lot of... I have a lot of respect for moms that can do that. Because that is just a marathon of just terrible. And I'm waiting because we're getting in the second trimester. And this is supposed to be the, I guess, of the three trimesters, the better, you know, horny one. That's what I'm waiting for.  I'm like, Nausea, go away. We got two to three months of like... You can just see some. I need a break. I'll hold the bowl for you. I'll hold the bowl for you. What are you doing? You can watch your favorite show. It's fine. That's true. I don't know why this reminded me of this, but she just did. Have you guys aware of whole in one insurance? Of what? I know why you thought of that. Whole in one insurance? So I read this article. Is this for golf? Yes. Okay. So I was so fascinated with this. I had to share with you guys. I know none of us are really big golfers, but I have golfed enough to been at a golf course before and seen like, you know, you get to a random hole at like a nice place. And then it's like, use a whole four. And it says, you get a whole in one here and you can win them, you know, $70,000 Mercedes. And they do this in all the big tournaments. So amateur and pros, they always have this. You see, I mean, I don't, I mean, there's tens of thousands of these happening all the time. Oh yeah.  And it happens. It does happen, right? They, they, they win. So I just assumed that when that happens that the, you know, golf course or the whoever puts the tournament on has to fund that. But they have whole in one insurance. And this has been around for like over a hundred years. To fund, to insure against these competitions? Yes. That's actually brilliant insurance. It's brilliant. That's why I wanted to bring it up because I thought it was so, and this start, it goes all, it goes back over a hundred years, the tradition of it.  That's just like the way. If you get the whole in one, you have to buy them. Yeah. Yeah. Yeah. That's messed up. I know, right? So you get the whole one, you buy, you buy everybody in the, in the place rounds. And that could get really expensive. And so back then they had this, it started back then this insurance for, if that were to happen, that it would get covered and you wouldn't actually. That is brilliant. You know, insurance companies, if you ever, like insurance companies that are market-based, they are the most accurate at predicting outcomes and statistics because this is all they do. And their job, because they compete with each other, right? Their job is to make, make money, but obviously under price, the other competitor. So they have to be perfect. And the amount of time and effort they put into that is insane. Isn't there that crazy one out of England that, that you can insure like a lot of celebrities, like can insure really like super random things?  You have like her butt. Yeah. What is that called? Poids of London. Huh? Yeah. Voids of London. Voids of London. You guys heard of that company? No, but that's probably the company you're talking about. You have, what's his face? Troy Palamolo, I can't ever say his last name. Palamolo. Yeah. His, he got with the long hair that he used to play for Steelers. His hair, his hair was insured. What? Yeah. You can insure your voice. I heard some, some. Yeah. You can insure all those. Yeah. And it's exactly what you said. So the article went deep on, on exactly, like there's a formula for it. Like, so how do you figure it out? Cause there's like some, a whole one, you get a million dollars. Like there, there's a range of prizes. The prize could be like a $20,000 prize, could be a million dollar prize. So how does the insurance work? Well, there's a formula they plug in based off of like how much the prize is, and then also the potential of them winning. So if it's an amateur, like a golf thing, it's a one in 12,000 chance that someone could hit a whole one. If it's a pro tournament, it's a one in 3,000 chance. Obviously much better golfers, right? And so based off of those statistics, plus the, how much the prize is, the insurance companies know how much they need to get from all these people that put all these on based on how many they have per year to make sure that they still win at the, and they get, obviously they have to pay out all the times cause if people do get whole ones and they do win these prizes. Wow. So they do have to pay out. Yeah.  They will predict it better than any doctor. They will. They are so good at predicting like how much they need to charge you to profit based on when you're going to die. So when you go get it. They're going to squeeze the most out of you. Yeah.  You know, I think I'm healthier. Be honest with your stuff.  Yeah. You know, there's some pretty crazy things that Lloyds of London insures. A few of them are Keith Richard's hands. Bruce Springsteen's voice. Oh my God. Gene Simmons tongue. Tom Jones chest hair. His chest hair. No way. Yeah. Wow. That is really cool. Santa's beard. Chest hair. Wait, is Santa real? He is. Oh my gosh. See, now what I don't, what I don't understand is, okay, so if it's insurance. So, okay, I get how like Troy, I guess, I guess how the, how the beard or chest hair. So if you had like an, some sort of a freak accident. Yeah.  Like then he, Then he gets money. Then he gets paid out. Apparently Dolly Parton had a $4 million policy on her breasts. On her boobs? Yeah. Well, that makes sense. Yeah. $4 million? That's it. Okay, so it steals them? I mean deflation or something like that. That's economics, Doug. That's the opposite of what's going on right now. Dude, speaking of breasts and all that, okay, boy, do kids, I know I'm gonna sound like an old man right now, but they just keep raising the bar on the stupid stuff that they do. What? In the UK. So there's this challenge. Here's an old man rant. Here we go. Okay, there's always these challenges, right?  Like tick-tock stuff or what? Dumb. So there's a deodorant challenge. Oh yeah. That's happening. I heard you. Have you heard of this? I did hear this. So the deodorant challenge is you take deodorant, like this aerosol one, you spray it on your skin and it's cold. If you've ever done this and you get cold and you put it close, it's freezing cold, okay? Yeah. And the challenge is you hold it on as long as you can. Oh, no, that's not what I thought. Okay. Like burn your skin. So this kid in the UK, I was reading the story, he did it to himself to, you know, and of course you're with your buddies and what he wanted, you wanted to be, oh, I'll keep going, bro. He froze his nipples off. Oh my God. Off.  So here's the story. So he does it and his buddies are like, go, go, go right. And he does the whole thing. And then one of his buddies is like, you know, what are you going to do if your friend does this with deodorant? You're going to go flick his nipples.  No way. Fell off. They really shattered. Both of them fell off. No nipples.  He's like, I'm fine, right?   So now he has no nipples. No nipples. None. What? No, he's Johnny, no nipples. Oh, there it is. 15. Oh my God. Yeah. That's got to be that. Honestly though, that's how you earn like really epic nicknames. Tommy, no nipples. Yeah, no nipples. Justin. Yeah, no nipples, Johnny. Justin, tiny beard. Yeah, it's it.  That's like a badge of honor. Hey, that's frozen tits, Johnson. I told you guys about the time my buddy was that he was giving me a tour of his restaurant and introducing me to his staff. And that's what he say. He goes, oh, and he was giving them names. Everybody has a nickname. And he goes, and that's nine. And I'm like, nine. Why is his nickname nine? And he holds his hands up. He's missing a figure. Yeah, I do. Of course that's why. Bro, I lived with the guy named One Ball Pat. Yeah. Yeah.   Who can eat it? Yeah. Who could eat it? You know what I'm saying? And how long could you go without having one? Hold on a second. Like the Carolina Reapers. No, I got to call us out. There's no way.  Guys like 15, 16, 19. Bro, I seen a guy take a BB gun and shoot his ball point blank. You know, I got to say something real quick. That's what men do. I got to say something real quick. Okay.  It's definitely points. I shake his hand, dude. That's why they do it.  I mean, of course, we did some things like that that were, I mean, I remember, we built a ramp and we were jumping over each other and taking photos underneath. I still have these photos too. I swear to God I do. Just tire marks on your face. I don't know why I still got them, but I got them. We figured out, we figured out you could choke someone out and so we would choke each other out. Yeah, I remember that. Oh, yeah, yeah. You'd choke people and pass out. Okay.  I remember that when passing, making people pass out was like a thing. Yeah.  I did that to people, but I never did it. We smoked a napkin once. And maybe that's what it is, is that generations that have already done something like that, like if you're a this generation, you're like, well, they've already done the pass out thing. Yeah. They've already done the jalapeno thing. We got to think of something different. Yeah, yeah, yeah. Act spray your nipples off. Okay. Or let's eat some tide pods. How about that? I have it. I didn't watch, I saw that the new Jack out.  Oh, I watched it. I watched it.  I just said it was like so many dicks. Okay. Too many. Way too many. Well, they opened it. There was like the whole first five minute opening is him being, is this Godzilla? I got to say something. I mean, it's hilarious. I got to say something because I watched the trailer and Jessica was totally not about it. So we didn't watch it, but and she's like, they're so dumb. I can't believe whatever.  I said, I grew up with these guys doing this kind of stuff. They're all old and broken. There's a part of me, maybe this is machismo, whatever there's a part of me that's like mad respect. These dudes are like in their late 40s, 50s and like what's his name getting hit by a bull? Yeah. I don't know if it's like a man. I see it and I go like, damn, dude, you must be desperate for money. That's what I feel like. Yeah, that's the sad part. Because if I, if I, even if we did that stuff, if we did that stuff in our like 20s and then we made our name for ourselves like Jackass and them, and you know, you have this new generation. There's a group of kids that are like becoming the same thing, right? And we get famous.  Something that's going to set my next two generations up for me to go do that to myself. Yeah. Well, it's like expected in that juvenile phase, right? Right. Because you're like, you're testing each other and it's like the sort of pecking order of like, who's the toughest or you can do the stupidest thing. Yeah. And it's like, it's kind of like the whole growing up process and coming of age thing. But then when you see older guys doing it, yeah, there's sort of a sat element to like you didn't figure your way out of this. It was a little cheap humor to me too.  That's smart. Yeah, they orchestrated most of it. So they didn't do most of the crazy stuff. They had other people do a lot of the stuff.  They did. Well, and they did some stuff that I thought was like, like I think it's like, what I thought was funny was like the whole bear thing. When he, when he, they lock him in with the bear, I thought that was messed up. Yeah. Like that poor guy, dude, like I'm like, this guy literally was like, you could see his face of actual terror. Yeah. He thought he was going to eat. See, they're all sitting in the, oh yeah, the guys just, bro, they put, they put, they poured honey and peanut butter and stuff down his pants too. That's terrible. Yeah, dude. And he didn't know. He didn't know what he was coming. He didn't know. He was in for that. He just thought like, like bees or something. They thought bees or something. They thought bees or something.  I've said this before, the men and women generally are different. The biggest difference for your men and women is that there's no way women would do this to their friends. No way. And no way they would have a friendship afterwards. They would argue it's because they're smarter. That's why. It has to be. It's a hundred percent.  That's what they do. Let's be honest. Come on, man. This is bad. It's just different. It is. It's different. It's totally different. Dude. And I know that because I've, you know, I've spent time where I'm like in my room and all the girls are doing their thing. I'm like, I'm out of here, right? But sometimes I can't leave.  And it's like, whoa. I thought you guys were all innocent. And we just hang out and kick each other in the nose. Yeah, I'm like, I'm not that hurtful. I wouldn't say that about my friends. We're not mean like that. Why is your eyebrow shaved? Oh, I fell asleep. Something like that. Yeah, dude.  No. Okay.  And this is, I hate this because sometimes I'll see people explain something so terribly. Like with UV. How is he trying to explain it? It wasn't explained. He just talked about, he's his health guy and talked about how he puts, you know, suntans his nuts to raise his testosterone. Everybody's making fun of him. There's a massive amount of that. Which is testicle tanning. It's testicle tanning, but it's also full body red light therapy which has massive amount of benefit. There is real science to this. Now I'm not saying go out and expose your nuts to the sun, but red light, red light therapy on the testicles because red light therapy gets the mitochondria of the cells to operate faster and more efficiently. If you shine it on your testicles the cells of the testicles that help produce testosterone produce more testosterone. And there's studies that show this. So like we work with a company called Juve and we've had several people experiment with this themselves and it does work. But when I saw this guy present it he did such a terrible job.  You know what I mean? Oh, he's a suntanier.  That makes your testosterone.  But I mean, this is kind of how we were going into it. It's like all these magical effects from red light. Like it just seems like ridiculous. I'm finally now doing it on my head because my daughter actually thanks honey for this. If she ever watches this one day we're sitting there and she's like, wow, your hair is thinning. Thanks, honey. I appreciate that. You say that. You guys feel that way? What? Do you feel your hair is thinning? I know mine is. Really? Bro, okay. I don't look. Just more gray. It's not that bad. Justin's never gonna lose his hair. Let's be honest, but it's not that bad right now. But I had so much hair before that I have a long way to go. So I think that's what saved me. I had so much hair that when I'd wake up in the morning, every step I take, I'd feel my hair shift side to side because you're so thick and so. Like your sons? Like my son. Yeah, yeah. I had hair just like your son too. You did, really? Yeah, I did. I remember as his age, like you're going to like, And you're mad about it. I used to hate it because I couldn't comb it. Oh, I know. That's the irony of it, right? So you'll be careful what you wish for, right?  No slow process. Funny, it's me and my, there's three of us, my two other best friends we all eventually have. And they're like, I would still consider I'm the least bald of the three of us. And one of us started in like our early 20s. Like you could see my buddy already receding in his early 20s. Then my other buddy, like in his late 20s, I really didn't start until 30. Like 30, I really started to notice it. Well, I take that back. I noticed thinning in my like, but probably how you feel right now. So like I had it in my 20s, my late 20s, my hair felt still full, but it was thinner than what it was when I was a kid. But then like when I started to get my 30s. And then of course, when I started messing with testosterone, like when I was taking high doses of it and competing, I remember, and I've shared this with you off air, when I started, when I tried Master On for the first time. Oh, that's a, that's a steroid. That's a DHT one derived steroid. Yeah. And that was the first time actually, I ever did experience like shampooing my hair and then looking down and like, I actually saw like hair in my hair. I never, up at that point, I was just kind of real slowly thinning over time. You know, I knew the inevitable was coming at one point. And didn't really, I didn't really bother. It was like, whatever. But when I started using Master On, when I was using it, when I was stacking testosterone and stuff, and that's when I started that freaked me out. Well, so what I'm doing the red light now, but what I've done for a long time is take Sol Palmetto and then use Sol Palmetto shampoo. So Sol Palmetto reduces the conversion of testosterone to DHT and some studies show up to 30%. So current medications for hair loss also do the same thing, just a much stronger, right? So I think finasteride is a drug you could take that'll do that. Sol Palmetto natural doesn't do it so drastically. And I've been using that for a long time because I think I'd be a lot less hair now had I not been doing that.  Is that like DHT? Okay. Yeah. So it's like related. Yeah, DHT is a very androgenic, you know. I never thought about that, Justin. Foremown. Every single one of my friends. Yeah. Now that I'm thinking about it, because you said it, I'm like, you know what, you're right. I think that my buddies that did get like facial hair, like in middle school, yeah, were the same ones that ended. That's, you would think it would be the opposite. You would think they are like hairy, real hairy guys, and so they'd have hair sticking around longer. I'll probably be like my dad where he's kind of bald, but not really, you know. But then my grant actually, well, his dad was bald. Yeah. So maybe it'll, my brother's more like that. My brother. See, how is that? I always heard it was like on your mom's side, but I think that's false. Yes, it's not true, because I have my dad's hair still. Well, it's supposed to be mom's side skip a generation. I'm serious. That's what it's supposed to be. I've obviously looked into this stuff, you know. I think it's all BS. You guys are amateurs. Yeah, I don't know. Do you think it's BS? Do you think? I think that's BS. I mean, I think it's hereditary for sure. Yeah.  I think people are making. Yeah. Where do you pin that? That's the thing. Yeah. No, I think it's important to look at your genetics for certain things and then prepare yourself. Like for me, hair loss, maybe, runs in my family on all sides. All sides is prostate enlargement. Everybody has, everybody, my grandfather, my uncles, everybody. Getting up in the middle of the night. Yeah. So I've been taking cell pulmetto for a while, mainly for that, because that also helps with that.  Now, I was saying, how do you feel?  No, I'm already, I got my wife already, so she can't go anywhere. All right, look, I'll tell you what. You look pretty tough. I'll be ripped. You know what I'll say? I'll be ripped and bald. Katrina was actually the reason why I held onto my hair for as long as I did. I wanted to shave it a long time ago. A long time ago. She didn't want you to? Mm-mm. Yeah, yeah. I like your hair. It was fine. But how do you feel now that you're bald? Or are you like damn? I prefer it. Yeah, hell, it's easy. Maintenance. Kidding me? Dude, I love having this shave.  You have a nice shaped head. I just look too much like an angry white guy. Yeah, like I can't do it. Yeah, there's a little, there's a little white. You have to like turn it down. Yeah, yeah, yeah, yeah. Yeah, you gotta be more like...   It's not going to hurt me.  We'd have to apologize for you all the time. Here's my friend. He's not skinheads or white psoriasis. Yeah, he doesn't go in any of those groups. He's a really nice guy. I know he looks like it, but no. I wanted to ask you something, Adam. If you don't mind me bringing this up. I know you've been experimenting with the red juice from Organified to help with how you've been feeling. Yeah, yeah. And so I'd maybe some feedback Well, yeah, I mean, first, the audience didn't hear like my, the last, you know, episode or two. I can't remember when I brought it up, but that I had came after my flu. I naturally came off of the creatinum and also caffeine and it was kind of a nightmare. Like I didn't realize how bad it was going to hit me. And so, and instead of me going right back is what I've decided to do is like, well, let me use this opportunity of the five days of having the flu. And then not having any of that stuff to completely kind of wing off for a while or wean off for a while and using the red juice. So, and I was started using it like right. So right now, like kind of for the audience, what I normally would do is I'd have either a cup of coffee or energy drink and I would take some creatinum with the mix of creatinum and caffeine is a beautiful blend. And it is. We're not recommending this though. So this is just me being honest. This is not me being honest. This is just me being honest. This is not me telling anybody what you should do at all. Don't do what I'm doing, right?  So right now that's what, and what I noticed was my, and it's weird, like my temperature is really, I'm hot cold back and forth. I'll feel cold, but then I'll get the cold sweats. Yeah. I'll be all cold and then I'll start sweating. It's like, so it's real. It's a CNS response. It's really, really weird. And you know, I know what you've talked about with the adaptogens inside. Yeah. There's rodeo in there and some other stuff. And it's really in a good adaptogen-based In the red juice. And I know you've said that before. So I started taking it and I was like, Oh, I think it's helping. It takes the edge off. Yeah. It's not a replacement. No, no, no, no. Oh God, it doesn't make me feel like what I felt like on caffeine and creatinum. What I, it mitigates that those crazy strings, swings I was feeling. Or at least I thought it did. I wasn't sure until yesterday because yesterday I opted not to make the drink. So I have it right. I mean, I just finished it. It was inside the, in this, this wasn't water. This was the red juice that I also mixed with our LM&T. And when I do that, it definitely makes a, because I, and I didn't know it. And this is how I was, it's when I, when I didn't do it, I didn't do it. And I noticed, oh my God, yesterday, I was cold inside here, but then my back was like drenched in sweat.  So taking that as, is I can feel how. Yeah. I've been recommending for people who want to get off caffeine because it's, I think it's a good idea to go off caffeine every once in a while because obviously you get a, you get, you develop a tolerance. You need more and more. And then you get more side effects, great effects. It loses its magic because caffeine, when your receptors are fresh, beautiful feeling. You have a little coffee or whatever. And you're like, Oh my God, I feel so great. But over time, you know, you just use more and more.  I hate it.   The red juice takes the edge off. So this is what I've been recommending to people. When you go off caffeine, drink the red juice two or three times a day. And you will, you're not going to feel like you're having caffeine. No.  The withdrawal symptoms that you have from the lack of caffeine in you, they'll be much, much milder in comparison. And that's what I noticed was when I didn't yesterday, I paid for it.  And just from drinking it this morning. You have maybe another like four days or five days and then you're back to. I mean, I already feel every day getting a little bit easier, a little bit better. I mean, the five days with the flu was like, I mean, that like was the worst. So, and I think I got the worst of it during that time. I mean, it was like constant migraines. And then since then it's just been, it's been more annoying now. Now it's like, it's not, I'm not really on edge. It's not really, it's just like this weird and Katrina is like tripping out at home.  She goes, you do know it's 72 in the house right now, right? And she's like, are you okay? I'm like, I'm just cold. So I'm looking at, she's like, this is not you. Yeah, yeah. She's like, that is not you at all. Like you need you to hug me. Yeah. Dude, so I used to bring up just random facts, sometimes on the podcast. You got some good ones? And I haven't done that in a while. And I do have some pretty juicy ones. Oh, good. Let's do it. Yeah. So, okay. Do you guys know the fastest animal on the planet? Cheetah. Wait, on land or water or air? All. Oh, Falcon. Yeah, it's got to be a Falcon. Yeah, it's a peregrine Falcon. Okay. How fast? 200 miles an hour. Whoa. I didn't know it was that fast. By the way, you ever seen the shape? Dives. You ever seen the shape of a Falcon? Because they've analyzed the shape of the Falcon as it dives. And this is how they designed some of our, I think, stealth. The other fact that I was going to bring up. Oh, good. Just do what you're putting.  I'm sorry. Yeah, no, it's okay. Yeah, it's like, this is what you get when you read encyclopedia all day long. Exactly. Yeah, it's like this cone that like, I guess it like, it dampens a lot of the shockwave vibration on the way down. So, yeah, that was like part of the jet engine. They modeled after that in its nose. I didn't know it gets that fast though. I know, neither. You know what's crazy about that? This is the crazy part about it. It's not the speed that's wild. It's that it can control itself and it can target. Because the reason why they do that is they hunt birds. Yeah. And they come in so fast. Oh, yeah. Yeah. So they're super predators like that from aerial attacks. Oh, they're not like eagles where they'll get mice and rabbits. No, they don't really, they're not as interested in rodents.  See the shape on the very right? See how it's shaped? Doesn't that kind of look like a stealth fighter from the side? Wild, right? It's just cool. It's funny just because I heard, I actually heard these when I was at that natural history museum and this guy had one and was showing the kids and it was such a trippy looking bird. It was so cool. But the guy kind of looked like a bird guy. Do you know what I mean? What do you mean? Like his face looks like a bird guy? No, no, no. It's like, if you could just picture Sal with like a leather thing on his arm and like a feather in his ear. The leather thing, the leather arm had a tattoo. Like a leather hat. If you had like those big leather hats. Yeah. This guy had a bird tattoo that went all the way up his arm. Right.  And it went up like this. And I'm like, dude, what are you a blue jay? You know, like, come on guy. And so I was like, I was like asking him. I'm like, oh, so is this guy, are you able to have pets? These for pets? Oh, no, no. You'd never do. I'm like, this guy has them as a pet. Yeah. For sure this falcon's your pet. So I don't know what a bird guy would look like. I just described him. You'd have a big leather hat. I would. You'd have a leather thing on your arm. Right, I'm thinking so far. Like maybe a feather. There's like leather like trench coats that like have the shoulders that kind of go out. That is true. They do do that. Yeah. What about snake guys? Ever seen snake guys? Oh, those are the weirdest. Yeah. They walk around like the boardwalk with a snake around their neck. Why? What are you doing, dude? They usually, I mean, have like puke shell thing. Like a yellow contact eyes. Yeah, they're like Nickelback fans usually. I don't know. It's just a weird correlation. The craziest pet owners pictures I've ever seen. You guys ever seen those dudes in Africa that have hyenas as dogs? No. You know how big a hyena is? Yo, yeah. They're walking a hyena. It's got like a rope looking muzzle. And I'm like, that's your pet. That's terrifying. Dude. You got to see it, Doug. Look this up. I didn't know that. I didn't know those are allowed. They're like African gang members. And they have hyenas. So instead of like pit bulls or wildflowers or whatever. That's a flex, dude. Walk around with a hyena. Yeah, imagine you got your pit. And you're like, yeah, I'm back.  And look at, show them what the, like the ones, where they're walking them with the muzzles. He's right there. There he is. Yeah, dude. They're huge in real life because you always see them with like lions and stuff. You feel like lions are the only thing stopping them, really. Yeah, dude. That's his pet. Hail, no. Hail to the no. Like a domestic dog would be able to hang with that at all? No. Any chance at all? No. Not any breed?  They have a what? A what?  They don't have a real one? The girls. They're like alpha. And so like, usually one of the pack leaders is like a female.  Fake. So they have something that looks like a penis, but it's not. On the females. They're dark. Yeah. So it's like a natural strap on type of deal. And do they use it? That's a good question. I don't, I haven't seen the video. Hmm. See that guy right there? Like he's got a machete and a hyena. Yeah, that's pretty tough. That's a tough looking game member right there. I want a cool photo like that. Yeah. That'd be a cool photo.  No. No, the coolest thing. Album cover. Yes, that is like an album cover. The other coolest photo.  Look at that. I told you guys.   I'm stopping right here. Hey, man, you know, it's Doug. The animals are weird. The other cool pet owners or those dudes, the falcon owners, I don't know if they're like Mongolian and they're like on a horse. The hunters, yeah. And there's like, and they use the either falcon. I think it's a falcon. Falcon or a golden eagle. Something.  Like that's a dude that you're like alpha. Yeah, you're about as tough as it gets.  They make supplements that actually get absorbed by the body through using pharmaceutical technology, liposomal technology. And right now, if you go to Livon Labs through our link, you can get free lipoglutathione when you bundle it with B complex and vitamin C. So that's happening right now.  All right, here comes the rest of the show. First caller is Chris from British Columbia. Chris, what's happening? How can we help you? There's the thing, like I, so first things first, I would like to thank you guys for all the knowledge that you share with me or free on YouTube, as far as like mobility and technique and all that stuff. Right. Now, the thing is like I've been working out for the past couple of years and no matter what I do, my traps and it's always taking over when I'm doing like shoulder press or bench press and it's getting annoying because I cannot feel anything in my shoulder or anything in my chest, not depending where it is and I'm trying to see like what approach should I have. Okay, so you feel like your traps are overactive because you don't feel your shoulders or because you feel like tightness. Tighten your traps the whole time. Yeah, do you feel like tightness and stuff in your neck? Like what do you mean? Yeah, like the neck is always tight. The trap always tight and the thing is like, I cannot like squeeze my shoulder blade properly. Okay. I get what's happening. He's shrugging up and he's rolling forward when he's bench pressing. So you probably don't feel it in your chest at all. You feel it more in your shoulders and traps. Is that what you're trying to say? Yes. Okay, yeah, yeah. Yeah, I would comment by the way. Yeah, you know, really what you want to do is you want to strengthen the opposing action. So a light row or like a cable or a band row would be ideal for something like this where you pull the shoulder blades back and down. Okay, so back and down. Like you're trying to put your shoulder blades in your back pockets and focus on that squeeze. So when you do a rep, what you do is you pull the shoulder blades back and down, squeeze, hold for like three seconds, come forward with the repetition, and then come back and then repeat that and strengthen that particular movement. Now, when you do overhead presses, you can try to keep the shoulder what they call packed, but I would rather just do your overhead presses as you normally do with your bench presses. You want to focus on your shoulder blades coming down and back to secure the position as you bench press. You may have to go lighter on the exercise in order to do that, but really it's going to be about strengthening the opposing movement because what might be happening is upper traps are stabilizing your shoulder girdle more because some of the other muscles that should be stabilizing aren't necessarily as involved as they should be. So it's just taking over. I'd actually like to see him do a z-press instead of a traditional shoulder press. So if I would drop the shoulder press and do the z-press, I would make sure when you're doing the priming movements that Sal's talking about is to go really light. The mistake that some people make when they hear that is they do it the way they would train, like trying to get sore or build muscle. We're trying to retrain a recruitment pattern in this case. And so really taking time and going light and squeezing the position that Sal's talking about. So when he says to put your shoulder blades back into your back pockets, you want to put emphasis on that. Like you could squeeze and hold for like five seconds. So I'd have you as a client, and I love to do like a seated row and normally take a client like you that's really tense and tight and shoulders roll forward and I'd actually put my knee in your back and actually pull your shoulder girdle back so you could feel where I want you to go. And then I'd have you take a real light weight, draw it in, get into that position, and then I'd want you to get like an isometric contraction where you squeeze real hard and feel those muscles back there for about five seconds and then release out, then come back into that position. And we're using a really, really light weight. You could almost do it with no weight, technically. So go light and really concentrate on that squeeze portion. Prime like that before you go into a more traditional movement like your bench press. Yeah, just to add on to that, like exactly what they said, but also too, I like the farmer walks that are more postural driven.  As a priming movement as well, to add in beforehand and then keep strengthening and reiterating that strength in that position during seated rows. Chris, do you have Prime Pro? No, I don't. Okay, I was about to, but I didn't know if I could help or anything. So I just... It'll definitely help you. And we'll send that to you. And in there, there's some shoulder and shoulder blade mobility movements that might help. Another good movement. This one actually might be the perfect one for you as a prone cobra. A prone cobra with no weight just to work on that downward, you know, what's called, you know, retraction and depression of the scapula just to oppose that upper trap movement and just develop some more stability in that direction so you don't feel so, you know, quote unquote, overactive in the upper trap. So we'll send that to you. Resist the temptation to want to go heavy on any movements right now. I really just work on the form, the technique, the squeezing and pausing in the position that we're talking about. We can load, we can really load later on. First, let's get you in the place where you can intrinsically hold yourself in that position without having to do these exercises, right? So that's the goal is that you should be able to one day walk into the bench press and retract and depress naturally on your own and hold that position without anything. So until then, when we're priming and we're doing these movements, stay light, stay really light and really focus on the technique more so than trying to load the bar. I was just wondering, like, do you think that kettlebell halo could help or not?  Yeah. You know, I really think prone cobra is going to be your bet and those really light cable rows. Prone cobra, hand cup with rotation, wall circles, all these things are in Prime Pro, by the way. So Prime Pro's got these movements in there, follow the stuff, like Sal's saying, that's regards to your shoulders and those movements that are in there. Stick with that. We're sending it to you for free. So start following that and then report back to us after you've been doing that and how you feel. That was to us.  That's closer. Yeah, so. All right. Thanks, Chris. Thanks for calling in. Thank you. Thank you. Good luck, Chris. Chris. Yeah, this highlights something important, which is two things. I don't know more than anybody in the world, but you know what this highlights? This highlights that the fact that you can do an exercise that's supposed to work something and say, oh, this is what I'm going to do because I know I'm supposed to work on this. Yeah. But doing it in such a way where it does the opposite, right? So I see this with clients where I'd get a client, same issue. Oh, my neck is tight, whatever. And I'd have them do a row and I'd put them in the right position, like you said, Adam, and I'd squeeze their shoulders, blades down and back for them, have them feel what it feels like. Then I'd let go and I'd say, do five more reps on your own and they'd go right back to doing it the wrong way. And what happens when you do it the wrong way is you make your problem worse. You're doing the right exercise, but you're doing it a way towards going to make your problem. This is why I kept saying the reinforcing it. This is why I kept saying the weight thing, too. Yeah, you got to go really light. Yeah, because if you make the weight challenging at all and you're that person you're talking about, they're going to fall right into that trap. Like, if you can't hold it in that position, with little to no resistance, adding a bunch of resistance is going to make it worse. Well, yeah, I agree with that, but also to your point of having to manually press their shoulders. Well, that's why you're walking. Bringing up weights to hold the size. That makes a lot of sense, because now you're using gravity to help put them in the right position. So that makes sense. That is the thing that makes sense to load. So I guess that's a good point. Well, you don't need to be able to set it in the right position. You don't want to load something that is pulling the body back into the position that you're trying to work yourself out of. But if you can load the body in a position that's going to be advantageous to the position you're trying to get to, that makes sense, which is what you recommend. Well, the counter to that is, well, when you're holding a heavy weight, even in a depressed position, gravity means that the upper traps still have to stabilize. So you're still activating the upper traps, but the counter to that counter is they are activated, but they're activating in a lengthened position. And so a lot of people think that because a muscle is tight, that means it's stronger. No, oftentimes it means it's either weaker or it's only strong in a shortened position. So sometimes, like a farmer's walk, what it would do is, it would make the trapezius get stronger in that lengthened position. Now his body feels a little more comfortable. Yes. Stabilizing. So it doesn't automatically fall back to that shortened, tense position. So you have to be able to train to get your body acclimated to that. Totally, totally. But I mean, you see people do this all the time. You can do rows, which are supposed to fix your posture in ways that make your shoulders come forward. So it's about how you do the movement. Our next caller is Landon from California. Landon, what's happening? How can we help you? Hey guys, first off, huge fan. Ever since I traded in ATHLEANX, Greg, you said for you guys, I've gotten pretty amazing results. So thank you for that. Very important upgrade. So my first question is, is it okay for your shoulders to click on lateral raises? I feel I do a pretty good job keeping my scapula retracted. And my shoulder mobility isn't the best on dips, but for my overhead press and dumbbell press, it's pretty good. And I was just wondering if I should make that a priority to stop the clicking. And my second question is, how much protein daily do you need to maintain muscle at maintenance calories? Because every time I look it up, I get information on growing or maintaining my cut, but nothing for just maintaining flat out. Yeah. Okay. So let's start with the first question. You don't need to lock your shoulder blades back and down. You do a shoulder, a raise, a lateral raise. The shoulder blades can move with the raise. What I would recommend you do is move your position. So your hands, either if they're at your sides, you can move them forward a little bit, or you can move them back a little bit. So kind of find a position that feels more comfortable as you do your raises. This is usually forward. This is why I like the pouring out the milk you. Well, I mean, that could also be causing the issues. Like clicking isn't necessarily a bad thing if it doesn't hurt, but in some cases, it starts to feel uncomfortable. So I'd say move your position around to see if you can find a position where it feels a little bit better. And it's a little different from person to person, but you don't have to be like a robot in this position where it's locked back and you're not moving the scapula. All the scapula moves with the shoulder, with the humerus, and there is a movement that should be allowed to some extent. So, and I know we're always told to lock things into position, like when you bench press and whatever, and there's definitely some truth to that, but if we get a little overzealous and then move, and then we start to force ourselves into positions that don't feel comfortable for our own bodies, that's sometimes when a problem can arise.  As far as protein is concerned, you know, maintaining really is a balance between building and losing muscle. So there is no maintaining muscle. Your body's constantly going through a process of adapting, of breakdown and, you know, what's called protein synthesis and degradation, right? So breakdown and building, and the balance of that is what maintaining looks like. I would always air, if you're going on maintenance calories, I would air on the side of trying to build higher protein intake within that. So, you know, closer to a gram of protein per pound of body weight, even if you don't ultimately build muscle on the scale, it's also going to help you stay leaner, more satiated, and it'll tip the scales towards, you know, quote unquote, maintaining because, again, it's a balance between building and losing. So I hope that makes sense. Len, have you ever, have you ever done the Q of the pouring out the milk when you do your lateral raise? Have you ever heard that Q? Yeah, yeah. I use that Q and my shoulders will still like pop. Like about 90% of the time. But I guess it's not really an issue for it to click. And I guess I'm probably doing it right then. Yeah. If it doesn't hurt, it's probably not. But try moving your, try finding the position that feels comfortable for you. You got to try doing that. All right. Yeah. Okay. Sweet. That makes sense. Do they still click when you're unloaded? Yeah. Even, yeah, even with no weight, like they're popping right now. Okay. And you feel the pop near the, near the top of the shoulder? Yeah. It's like right here. Like if I put my hand in it, feel it. Show us Doug. Yeah. Yeah. Where's your point to emulate? No, no, no. Where's he feel it? Right in here, yeah. In the back? No. Right in the top of the shoulder. I think it's right here in this part. Yeah. You could try leaning forward a little bit, bringing the hands a little far further forward. I think coming forward a bit. Like in between a front raise and a lateral raise. Oh really? I was worried that it would hit my front belt too much if I bring my arm to forward. Not necessarily, depending on the angle of your upper body. How do upright rows feel? They feel pretty good actually. I always heard them demonize, but I'm doing this. No, and that's a, and that you're going to hit a lot of lateral delt with upright rows. So if those feel, if you like upright rows, they feel comfortable. You don't feel the popping. That's a great example. You're a great client that I'd be like, we don't have to do a ton of lateral raises if what we can do upright rows and develop your. There's also like a face, face poles. Face poles can do that too. With the rope. Yeah. All right, awesome. Thanks guys. No problem. Thank you man. Have a good day. You too. Yeah. This is again, important point. There's textbook form, which I think individual experiences apply. Yes. So generally go by textbook form, but then if there's something with you that feels a little different, adjust the positioning a bit to see if you feel better or worse because laterals is one of those exercises where it can look different from person to person. You know, it's an isolation exercise. I've seen this with curls, like another exercise nobody ever thinks about, but for some people, a fully supinated wrist, hurts their wrist or the bones at the bottom of their arm. And so an easy curl bar tends to work a little better or dumbbells. I can be like that. If I go really supinated, sometimes it'll bother my wrist a little bit. I also think there's a difference between clicking and popping, right? So clicking sometimes is like Popping is break dancing. Well, you know, but I mean, popping sometimes could just be air in your joints. Yeah. So and if it doesn't hurt and just has that kind of popping sound, there's no, that's not a big deal whatsoever. Clicking and hurting, I'm a little more concerned about positioning and making sure we're addressing. I would definitely alter it if there was pain. Yeah. So I mean, that does matter his feedback on does this hurt? Does it feel more like popping or does it feel like your shoulder blades are like clicking? Part of me would want to investigate that a bit in terms of the full rotational range of motion in like, how much control and tension that can be applied like through each like individual angle. Well, to that point, your like wall circles would be a great way to investigate it. Yeah. No, I think it's it. We should have given him Prime Pro and we should have told him, you know, maybe we can still just send it to him and then give him an email. Especially since he stopped listening to those other guys. He exactly we got. Yeah. So maybe you'll obviously he'll listen to this.  We're gonna award him. We're gonna hook you up with Prime Pro and something to investigate and like Justin was saying is do some wall circles really follow the video how he does. In fact, you can actually watch the video. You did that in the Prime free webinar too, right? So if you're a listener Maps Prime No, no. Maps Prime webinar. That one mapsprimewebinar.com and Justin does the wall circles and he really breaks down how to do them properly technique wise. Great exercise to investigate this and see if there's a breakdown somewhere on one side or if you feel if you feel any sort of pain or you can't do the wall circle. Good thing to prime before you do those moments. Our next caller is Shane from Washington. Shane, what's happening? How can we help you? Hey, guys. Hey, I want to say first of all, thanks for having me on here. And I really do appreciate everything that you guys do. I've learned a lot. My question for you is this. When I'm lifting, I'm finding that I kind of hold my breath on heavier lifts. So is there a proper breathing technique or does it affect my lifts?  You know, I basically, I'm just curious if there is a proper way to breathe while lifting and if so, what kind of effects does that have? Yeah, breathing should feel pretty natural for the most part. But look, here's the deal.  You're trying to create stability in your core. Really, really heavy reps like a single rep. It's okay to hold your breath. In fact, you're supposed to. Just when you stop the rep, take a couple breaths before you do another one. So don't hold your breath and do five reps.  If you're doing high rep sets, you want to breathe, you do want to breathe out while you're doing the repetition but while keeping your core tight. Okay, so you're not just loosely breathing out. You're holding everything tight and breathing out like this. Yeah, really, really tight.  You'll hear boxers breathe out when they throw a punch. What they're doing is they're keeping their core tight while expressing power. So it is something you can practice. The other part too, Shane, don't overthink it. I see people overthinking breathing which is, it's like right now, like start to think about how you're... Problematic. Yeah, like start thinking about how your eyes are blinking right now and then you'll start to feel really awkward really quickly. So don't overthink it too much. If you find yourself like getting dizzy or whatever, definitely remind yourself to take a breath but overthinking breathing can start to get a little funny. This is why I've always been hesitant to, you know, really coach that because yeah, it's like it's got to come natural to you but also you just really need to consider how you can brace when you have that kind of demand on your body. And so, you know, there's just some things like I used to tell people to kind of try and breathe through their teeth. So it's like, you're tensing up but you're, you know, exhaling at least like with that, that tightness in mind. Yeah. But really, I mean, it's an individual experience. So just make sure it's natural and you're just considering yeah, that breaking mechanism, a bracing mechanism rather is at the forefront. When my clients would ask me this exact question, I would say the most important part about breathing is that we do it. That's what I'd say to them. It's like, and you do it as natural as possible. Now, there are some things that I think could help outside of actually the, you know, breathing while you're exercising and actually doing things to train yourself to get better at this. Like, this is where like the draw and maneuver and learning how to do what Sal said is learning how to brace your core and breathe at the same time. Like, we could practice that right now. When we're sitting here talking, I just brace my core but yet I'm still able to talk and communicate. Yeah. So that's, that's something you should, you should learn how to do. You want to be able to, can I tighten up my core? I've been doing it the whole time since I said it and still have a conversation, still breathe naturally. You want to be able to do that so that when you do the higher rep ranges like Sal saying, where I'm doing 10 to 15 reps, I'm bracing my core to for safety and to keep myself rigid. But then I'm also still able to breathe in and out. That's a, that's an important technique to be able to learn how to do. So I would practice that but I hold my breath when I do, you know, five by fives.  Or you grunt. Yeah. Like grunting is, is that, is tense breathing, right? And then at the top of the, I stand up there with the weight on my shoulders for a second, kind of get, catch my breath again, brace hold it and then, and then I breathe again at the top.  There's nothing wrong with that. And I think most, like your, most of your heavy lifters will do that. When you're in higher rep range, you're obviously not going to hold your breath for 15 reps. I mean, you can, you'd have to take two breaths in between to be a long set. And you're, and that's probably risking passing out, doing something like that. That's where you want to learn how to brace the core while also just breathing naturally. And I agree with Sal. I try to get my clients not to overthink this. So you like, listen, if we're breathing, we're fine right now. We'll get to the learning how to brace and breathe at the same time. So long as you do that, I don't want my client holding their breath for 15 reps. Your instinct is to like tense and grunt when you lift something heavy. That's because your body's trying to do that, right? Your body's trying to stabilize your core while let the breath out. So, and again, I talked about it in martial arts. I talked about unboxing. I know in yoga, I think it's called a, if I'm not, if I'm saying it, I hope I'm saying it right. Ujai breath, I believe, where you breathe through the back of the throat. All these practices, really what they're teaching is this, this controlled tense, because then there's a relaxed breath out where everything's kind of, that's a sigh, right? We're not trying to do that when we're trying to maintain, you know, core stability. Okay, yeah. So I, I fight Muay Thai. So I'm doing the, you know, hard breath out when I'm throwing punches. So bro, you do that same thing. The same thing. Okay. Yeah. And I, you know, I'm tensing my core so much. So I'm just concentrating on, I don't want my back to blow out or something. So I do feel like I'm, you know, maybe over tensing or something, but I just didn't know if it was negatively affecting my ability to lift about starving my muscles of oxygen or whatnot, but sounds like that's not the case. If you're not seeing stars, you're not getting dizzy and you don't, you know, then you're, you're probably okay. Yeah. Okay. Cool. Appreciate it. Now Shane, real quick, before I hang up here, I noticed in your question that you wanted to grab the no BS six pack formula. Did you get that already? I did. I don't have the, the little whatever the roller in the ball. So I'm going to hold off. Okay. So right now, yeah, I'm doing the anabolic and then kind of a, a segue into this. I was going to do the performance because like I said, I'm going to tie and I'm trying to gain some muscle but I don't want to gain a lot of mass because I don't want that to, you know, affect my, my ability and, you know, the weight classes. So performance would probably be my next in line. Is that going to be something that I can just kind of keep running? Yep. Um, yeah. Okay. That's kind of my goal. That's a very, yeah. It's an ideal program for, it's got four phases. So yeah, you'll, you'll be able to run.  You got it. Yeah. You got it, Shane. We'll send that to you. Okay. Cause I wanted to give you something. That's why I asked. Hell yeah. Thanks man. Can I ask you guys, you know, I love the podcast. I live with you guys every day and I like the science. Do you guys have any recommendations on like resources to kind of learn the, the science of this stuff? You know, any book recommendations or without having to go to college? How many episodes deep are you into mind pump? Yeah. All I mean, I'm, I just have it on a repeat. So I'll just use that, I suppose.  Well, we've all been spying. I'm not reading, I'm not reading any more science articles than that. You know what, if you go to, that's plenty. You know, if you go to science, sciencedaily.com, they'll post recent studies on almost any topic you can think about, including fitness and health.  That's, that's one of my favorite resources. Super training is, is a book that you could look into for all the Soviet studies on, oh, super training. Yeah. There you go. Sweet. Thanks you guys. I really appreciate you a lot. Gotcha. You got it. Yeah. Your breathing is funny because it's simultaneously very important.  It's also simultaneously something you don't want to overthink all the time. Oh yeah. Because it'll start to mess you up. I think it also matters where you're at in your journey, right? So I would get this question all the time from like my beginner clients that especially my ones that would like go and like research themselves and try and figure out like, hey, I heard I'm supposed to breathe this way on the negative and that. And then you have me do these and I'd be manipulating tempo. So it was confusing them. They're like, what am I supposed to do on these like five second negatives you have me do it like, so they're all confused. I'm like, listen, don't overthink the breathing thing. You're breathing. I'm watching you. So just keep doing what you're doing. We'll get to like bracing your core and really learning how to do that. That's to me, so long as my client is breathing normally, I'm okay with that. As we get more advanced and really start loading and exerting ourselves like, yeah, this is a technique that we can get better at learning how to brace and breathe. And I think there's some value to that for sure. But teaching it to a new client sometimes ends up causing them to be thinking about their breathing more than the movement and learning the movement takes so long to get good at that that I don't want to distract them with something else like, oh, you need to be breathing in for three seconds and then releasing and then oh, don't forget to break and it's like, oh, body will figure out a way to get it done. I mean, if you're yeah, if you're breathing and you're doing the movement, like I'm telling most of my clients at the beginning, like let's get the movement down really, really well and then we'll add that. You want to get crazy with breathing, you got to look at Olympic, like top level Olympic lifters. I mean, they do, they have to brace their core in a particular way. They also have to brace their sphincter in a particular way. I'm not making this up. Oh, I know. This is actually true. You'll need blowouts, dude. That is 100% true. Do not Google that because it will. And you're, and we'll have mine first. And as a great example, and that's the spectrum. Beginner, Olympic athlete, you know what I'm saying? And like, you know, there's and at some point there makes, it makes a lot of sense to start moving in the direction of coaching towards that. But I, you know, we trained mostly normal people that are learning how to train and move the, move the weight properly. And I, I never liked overcome. And some, I had, I had other trainers that love to do this. They love to like get real technical about the breathing portion. And I wasn't a fan of it because I felt like it distracted them from the movement portion. And that is so hard to get a client to do. Well, I like your recommendation with a drawn in maneuver. And you can do that all kinds of different ways and just really just having them focus on how do I brace but still be able to breathe and be able to work my way through that. It's a valuable thing to do just to be able to maintain stability and anchor yourself doing all these movements. Right. All right. Our next caller is Garrett from Texas. Garrett, what's happening? Hey, how are you doing guys? Good. Just want to say thank you for having me on the show. I really, you guys have been a big part of my fitness journey and I really appreciate everything you're doing with your podcast and all the resources you have out there. So thanks for having me on. Awesome. You got it. So my question is about basically evaluating your programming. And I asked this in light of, I love what you guys talk about all the time about fitness being a long time journey like a lifelong deal and trying to avoid the like, look how shredded I got 90 days. So what are the best metrics for evaluating your programming especially when that programming is homemade or DIY as well as like evaluating your effort level, intensity, intentionality and all those things around the programming that you've created. What's your background when it comes to exercise programming? So always homemade. I mean, I started in endurance sports in my 20s. I got up to like 230 pounds of kind of Oreo squishy got into triathlon on a dare, loved it. But I think even you guys were talking about in a previous podcast about how when you do the caloric deficit plus a lot of cardio when you stop, you kind of blow back up and that's exactly what happened as soon as I was done racing. I put all the weight back on try to figure it out. And then once I once I got into lifting and resistance training, it was really about watching your content, watching a couple of the trainers and just trying to piece together the different parts that I've seen and learned from you guys and trying to create my own programming. Okay. And so this whole time have you been training consistently or was it on and off? Yeah, so it depends on when you start. I started resistance training a year ago in March and then six months in got COVID ended up on my bed for a week and then in the hospital for a week. And when I got home from being in the hospital, I think it was about a month before I could start training again and I felt like I had lost everything. I mean, I went from what it felt like really good squat and deadlift to back to where I started back in a year ago. But since then I am in three days a week. I don't miss unless I'm out of town and I don't go out of town very much. I love to be in the gym. So no, I try to stay as consistent as I can.  So I'm trying to follow along with what you guys talk about about full body. So I'm in the gym three days a week and I split it so that I do basically a set A and a set B. So two days a week I'm doing set A like this week I'm doing two days of set A one day of set B and then next week I'll flip. And then I'll need to do a deadlift or squat on each one of those. So set A is squat set B is deadlift and then I have chest, biceps, lats with back and calves and core on one day. And then the other day is chest, shoulders, back, calves and core. So that's the breakout for the two different programs. Two things here, Garrett. One, there's a lot of really, really good triathlon type programming out there, strength training type programming out there written by experts. And with your background you know a little bit about kind of how your body feels but I don't I wouldn't say that you would be like a this isn't your job is what I'm trying to say. So there's a lot of value in investing in well written programming and it's very inexpensive. It's one of the least expensive investments you can make. The second thing is your question was how do I know if I'm progressing? I mean you have objective metrics am I stronger? Do I have better performance? Do I feel better? How do my joints feel? You know you got to consider all of that and don't always look at performance as the way to see if you're improving because at some point performance can't continue to improve, right? You're only going to get so fast you're only going to get so strong. So at that point is going to be based off of how you feel and is it improving your the quality of your life right now, right? Is the quality of life improving for me in terms of energy and how I feel and that's going to kind of direct you in the right way but I would go with a well programmed workout and I'm going to send you one.  I think that would probably be the best thing to follow at the moment. Just out of curiosity, how long you've been listening to the program here? Man, when I started lifting I didn't know anything. I went to the gym and I put a spot right on. I was like how long you've been listening to the podcast? Oh, since I started because I knew I didn't know anything. I was like, I don't know how to do this.  Just out of curiosity, how come you haven't started a maps program? Honestly, I'm a teacher with kids. Okay. So I've had to kind of do everything DIY just because Cool. Okay. I get it. I mean, that's that's fine. I was really curious because I could tell. I mean, obviously, you have respect for what we talk about and trust in our advice. Yeah. And I've looked to your programs and it is always one of those like, man, when I when I can, that's what I want to do. Okay. Yeah. No, we'll send one right over to you, Garrett. Thank you. I'll send you maps performance. I think that one's going to help you. And then what it'll do because it's because of its structure, you'll follow it and you'll learn more about how your body feels and then you'll be able to modify from there. You know, that's awesome. Versus starting from scratch on your own. Yeah. Because it's kind of hard to dive in and like give you all the specifics of what, you know, why we did things a certain way. Like it's better for you to go through it. And then come back and have questions and figure out how to modify it. So specifically Taylor is more towards your goals. Yeah. Why don't we, why don't we do this too?   That way you can actually get in with the community. We're in there. And so as you go, as you go through this process, not only can you, you share your journey and ask questions in there. We can get to you or other people that are going through the same thing can do the same thing. That's awesome. That's the hardest part is like trying to connect to people and like, how do you do this? So I really appreciate it. You're going to love the community in there, man. All right, Garrett. Thanks for calling in. Hey, thanks guys. You all have an awesome day. And a problem. Yeah. It's, it's interesting because I'm not saying this is Garrett, right?  It's very interesting the value people place on workout programming versus what they would place on, let's say, supplements. Yeah. Two or three jugs of protein. Right, right. For the price of probably two jugs of protein powder, which would last you 60 days, you could get a well-programmed workout. Now the problem is, is there's a lot of free workouts out there that are garbage. There's a lot of exercises you could do. There's a lot of different ways you could sweat and get sore. Which is what created sort of that devaluation, I think, of, of, you know, how people perceive fitness programs. Yeah. It would be like people giving away dirt with like two amino acids in it and be like, it's free, it's protein. You're like, oh, I don't need to buy protein because I got all this free protein. It's like, well, it's not really the same thing. Yeah. One of the best investments you can make is any well-programmed workout. And athletes know this. There's a reason why they hire coaches and they hire trainers and they work with strength coaches. It makes a huge difference, but we place way more value on things that are not worth even close to the same value. I mean, if I looked at workout and diet, there isn't a single supplement or combination of supplements that would even come close to the value of what that can do. So, and I want people to consider that because I know how easy it is. It would be so easy for me on the podcast right now to sell a fat burner for a hundred bucks. I could sell a fat burner.  Yeah. And that's just that's just part of the Promise and a pill. The fitness industry's really done a crappy job of placing more value on these profitable things and de-values. I just think that, I think Justin hit it on the head. I think that there's a lot of free programs out there. There's not a lot of free fat burners out there. There's not a lot of free protein powder out there. So, it's a hard, it's a hard compare. I get where you're comparing it.  But Justin's point is the reason why.  Well, how many people have told you you just exercised with it? It's what we talk about all the time. A majority of people, even people who've been working out for a real long time, measure an effective workout incorrectly. Yeah. I'm sore and I sweat. How sore am I? How sweaty did I get? Like, no. It's like, so, if that's how most people measure a good workout and there's tons of free workouts that make you sweat and soar on the internet, it's hard to make that transition. I mean, part of the podcast is that, is educating people on that it's not that simple.    Yeah. Pixelated head, that's all weird. Yeah. No, it's one of the best investments you can make. The most, the best investment you could ever make is hiring an actual coach. There's nothing better than that. Good one. The next step is to hire, is to get yourself a well-programmed workout. And once you do it, you know, it's funny too, and it's just a little business, you know, just a little openness on the business. When people get one of our programs, the odds that they'll get another one, what's the, what is that, Adam? It's like lifetime value is three times, three X that. So most people buy three to four programs. Yeah, why? They follow one, like, oh my gosh. Yeah. What, this is crazy. I can't believe how. Oh, this is actually effective. That's right. So that's, that's the big difference right there. Look, if you like the show, you'll love mindpumpfree.com. We got a lot of free content there, free guides. Go to mindpumpfree.com and download some free guides to help you with your fitness and health goals. 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. So