What's up guys welcome to the show I have a special guest today, so I hope you guys are as excited as I am I have Joe Santy in the studio, so I haven't even given all of these people the tour of the studio So why don't you tell them we you got the full we're open now everything's going? What do you think? Yeah, I think this space is absolutely incredible. Thanks. I want to congratulate you not only is the studio incredible But the salon is absolutely gorgeous. Oh, thank you. I mean this space is comparable I won't mention the name of any other companies have ever worked with but we had our own in-house studio Yeah, and this just just blows it off the map Oh, thanks this place is awesome and would a nice area to do free salon education. Very cool So Joe Santy's here. We are going to we'll take some of your questions But the other great thing is he has so much to talk about with Olaplex So if you guys have Olaplex questions, that's great. He also came out with this book When when did you come out with this book? 2007, okay, that's good. Dr. Lou and I are good in the middle of tweaking it again Yeah passionate salon professionals, and it basically deals met with the people side and okay the actual when you I don't like to use the word selling because it's really all in building relationships, right and Educating yeah educating to me is that's what you've done right is basically been my mantra my whole career Which is if you educate the people properly They're gonna buy and as long as they understand the product and what's going on and that hopefully will transcend that to Olaplex as we go along. Yeah, people need to realize that it's definitely not it's not about selling stuff It's about educating people on something and once you know about it Then you're you're apt to buy it at that point So the other funny thing is we found out that we're actually close neighbors So your salon's only what 20 minutes from here a little further little probably like a half an hour away from Okay, but I'm not a new hope I was up your party and every weekend. Yeah, this is an incredible Historic town. Yeah has been people come in from all over the world. Yeah, I hear that so I moved here like 14 years ago But I I hear that this town was like there was a lot of crazy stuff that was happening Like even that bank that you pulled into earlier was supposedly like this crazy nightclub that prelude Yeah So I've heard stories. So that's pretty cool. So all right. They're all true by the way. Yeah, that's funny Yeah, all right, so I want to pull up see if we have some people on here. Let's see. Oh, I can hear us All right guys, so if you have any questions, but we're gonna get into I want to talk about some Ola Plex stuff because obviously free salon education is a big supporter of Olaplex Ola Plex is a big supporter of free salon education. So We have the kit here. So let's talk about Some different things I want to go back to the beginning real quick of Ola Plex because Dean who is you know, the owner of Ola Plex he reached out to you. You guys have known each other, right? Dean and I met In July of 2013 in Las Vegas at the Cosmofroff show, okay I immediately liked them by the way the Dean and Darcy crystal the owners of this company Yeah are beyond amazing when it comes to their love for hairdressers and the love for the great team that they and we do Work with a great team and I've been doing hair 43 years work with a lot of different companies This company by far has the best team of people in the world You know what I love about it too now that I've been closer in Ola Plex and meeting people It's not a big team. You know, it's a very close-knit like Great company and with you know, if you need to talk to somebody it's very simple to find somebody to talk to You know, and so I really like that. So tell me So keep going. Okay, so we said outside the Actually, it was really funny a owner of a PR company who you might know Jane Morehouse Okay, call me in my cell phone. She goes are you still here meaning at Cosmofroff and it happened to be one of the years Where I went as a spectator. I wasn't working. Okay. Yeah, I'm still here. Why well There's this gentleman by the name of Dean crystal that says he has something for a permanent wave And I told him you got to talk to Joe if it's anything to do with a permanent wave, okay Immediately like Dean Dean is the most down-to-earth personable warm person you could ever meet, right? So he said outside the ballroom for three hours He explained to me that he thought he had something that was gonna really lessen the damage that perms did to the hair And at the time he talked about multiplying bonds, which I didn't quite comprehend obviously because Essentially all the plex created that category. Yeah, I walked away after three hours saying if Dean is just this much Right, this is gonna revolutionize the whole industry. Yeah, so I flew back the next day the non-disclosure agreements were my email I signed them Dean had the product in my hands that Friday. Okay after I returned from Vegas Saturday did my first perm with it and I lucked out I get I don't know how you get your models at free salon education But right I use Craigslist a lot. Okay, so I don't really get quote Fashion models. Yeah, but I struck gold where I got someone I didn't care what the model looked like I care about the hair. Yeah, I found somebody that was using a certain box hair color Okay number one selling color in the world on her hair All right What a great one to test For damage because a lot of times you couldn't get a perm to take on color treated hair especially box color Did the perm use the Olaplex came out marvellously nice and it was been a great ride since then with perming But ironically all the boring stuff in our industry. I always enjoyed the chemistry Digging deeper even in permanent waving to present permanent waving and make it interesting to most people You really have to dig and find something that they could latch on to right So I thought now this product works with the disulfide bonds permanent wave lotion affects the disulfide bonds But so does lightener so one night was about 10 30 in the salon I took some Olaplex and not that much. I use very little Olaplex which are directions, you know with Olaplex Less is more. So I put some in lightener took a mannequin put a few foils in I returned to the salon about 12 hours later Whatever it was 10 11 o'clock next day Opened the foils and I had this great blonde with no breakage No dryness. So then I started to use it on humans to see I like to do at least 40 Sometimes a hundred heads before I actually say this works, right? I'm known for a technique drying protein into the hair Yeah, but that I did on a multitude of heads before I even made that public, okay? So I called Dean and I said Dean forget the perm work it Just product in lightener and color is nothing short of amazing. Okay He called me back because my chemist said you were crazy and I said I might be crazy But I know what I'm talking about yeah, and I'm telling you this works great It's also typical hairdresser because I love like a new product comes out because I you know I've done work with part product companies for a long time. It's like oh, we have this amazing like Let's say damn my hair color and you mix it with this processing solution and all of a sudden There's always a hairdresser that's like but I mix it with 40 volume and it worked great You know like it's there's always like we're always pushing things and trying different things with a product You know so I think that that's cool that you did that but you saw the result, right? And then wait you can't like a lot of this stuff you can't want only do right again When I read some of the emails I get and some of the things on Facebook Something might work with one person right as a company We can't take that one success they had and that's gonna work for Yeah, one of the companies I worked for had a huge test center in New Jersey And we would take at least a you know Study of a hundred people before you'd make a claim or do anything about it, right? I actually didn't call Dean till I use it on at least 40 heads, okay That's that's been the number in my head my whole career Something has to work 40 times for me, and then I'm comfortable with making a blanket statement about it Okay, and that's that's that's the way it was Dean, you know Dean believed in me He got people like Tracy Cunningham and some of the top Colorists that were in Beverly Hills in California in his area. Yeah and tried it and the rest was history Yeah, and I remember You know a few years ago when we started Freestyle on education I reached out to you that I reached out to We actually we actually we we didn't speak my receptionist took your call Okay, and like I said to you back then I was probably getting three or phone phone calls Three to four phone calls a week. Yeah, some of them were scammers Some of them were people yeah trying to find out what they could which was I Actually had somebody call me from another company said could you please tell me what the secret ingredient is? Exactly sure it's this aminopropa like I called the mallet right thanks for the call So that's funny and that and that goes to show all of you guys out there That if you're trying you know we started that conversation forever ago It's now it's three years three four years later, and we're sitting together We're working with the old plex and it's just been great So let's talk about so Dean you told him that you thought it was great in hair color And I the rest is pretty much light in our hair color I use it right and then so now moving forward. I was in Texas last week So were you you were teaching for old plex or for yourself? Oh, no, no, I work. I work full-time for all aplex Okay, I was teaching for all aplex, but would I what I'm known for is permanent waving exactly So when I left my one big company, I was approached by the distributor We were working for and said would you do some standalone education for us and I said surely and I'd been doing that for years and when I went with all aplex I Always like it fair for whoever I'm working for right It's I'll still do it and you still want the permanent wave education But now it's permanent waving with all with all aplex, which has been great I would have never I would never be able to do some of the heads that I've done Without the old aplex and if we if I had this one I was younger doing like eight to fifteen perms a day eight to twelve perms a day and a consistent basis, right? The market would have never gone away. Okay all aplex is definitely going to be the spark And you see it with the amount of things people post with the permanent wave sale starting to increase Yeah, that will definitely come back because I really believe texture Everybody needs some form of texture because they get tired of their hair. Yeah straight hair You won't wave or curl if you have curly hair You want to use either a thio base straightener or sodium based? Relaxor to take some of that curl right out of there. So well now that Joe is our neighbor He's gonna be coming here doing perm videos Hopefully quite often so absolutely you guys would like to see that let us know it in the comments as well so So let's talk about perms for a second Obviously, I don't really do too many perms like we talked about that But it's not that I don't like them people don't request them here in our salon But I think I definitely I'm not everybody's been saying perms are coming back for like 10 years But I really do feel like 30 years 30 years So I feel like it um I Think they can come back. I get what you're saying So tell me that is it because of the damage that perms kind of went away or what do you think? What do you think the reason is that perms kind of fell off the map a little bit? Well, there was more than one reason I mean, okay Obviously styles one straighter right one of the worst things that hit the industry And one of the best things that hit the industry right was a flat iron right the deal is you don't need a flat iron That cranks up to a thousand degrees Fahrenheit right to straighten the hair now I love doing Japanese thermal reconstruction, which is a diobased way to straighten the hair Okay, I was certified coat taught by the Japanese. They never used irons over 360 380 okay once you crank up an iron too high All you're doing is burning that hair one iron manufacturer even came out with a video showing just how It was a 10 seconds at these higher temperatures. It turns the hair yellow. Yeah burn You don't I'm sure a lot of people have seen that right you Those of you that are out there that are watching this turn your iron down to 380 and try it You're gonna get the same great end results what actually you need is you need to heat But you also need the tension and you need a small enough section of hair if you're doing a thio straightening If you're straightening your hair with a flat iron on a day-to-day basis You need that hair at least 80 to 90 percent dry once you hear a sizzle You're boiling that internal structure, right? If you stop and think you talk about French fries people fry French fries at 325 to 375 right yet They'll take a flat iron and pull it through the hair one thing that's cool though with the alloplex Especially with I always implore people. Please do our standalone treatment first Yeah, so you get a better grasp on how the technology works But it helps to lessen the damage that even a flat iron does so let's talk about the the standalone treatment Okay, well, how do you do that standalone treatment the way I do it personally? I like to make sure there's a clean base. So if a client has No product on their hair. I'll pick up a water bottle Squirt it through dampen it down take a half an ounce of the number one with three ounces of water Yeah, if you have hard water my advice is use distilled water steam distilled waters 82 cents a gallon I mean you can mix a half an ounce or three ounces of water. It's wonderful. I was laughing you used to sent you water Yeah, I've been touting drinking alkaline water for years and people thought I needed a tin foil hat But now like you said right and she's the number one seller it is right now water as a matter of fact My I was laughing my girlfriend Go she works in a hotel in Center City, Philadelphia Yeah, they had something like the international rugby team or whatever stayed at the hotel She was just seeing the cases of essential water that came in. Yeah, so it's amazing and that came from a Facebook video You know so as a video comparing all the waters and the pH levels and then that one had the best pH level So all of a sudden it's the number one selling water It's like that's the way that things take off nowadays, you know, it's not a water would be like there would be a cool water Exactly like who would have thought but who thought suckers like us to be paying a dollar sixty nine a liter, too But that's okay. Yeah, I feel much better drinking.  So right so we have the number one on there Yep, and we recommend a minimum of 10 minutes. So you set a timer for 10 minutes. Yeah, the end of 10 minutes You take our number two. I can't I don't want to bang any of these microphones You're good. You take our number two and you put on a generous amount by generous amount I don't mean put it on comb it through comb out the excess leave the excess on there We give in our kits one number one and two number twos if the number two is used properly You're gonna run out of the number two at the same time you run out of number one Okay, okay, so you leave that on for 10 minutes now These are our guidelines right and with the number one you don't rinse you bring down the number two in a generous amount for 10 minutes Yep, then you shampoo and condition out and that's it That's as simple as it gets and I implore people that use it for the first time do half ahead, right? Take somebody take one of your relatives take a friend do half their head and Do the other half leave it alone and you'll see a huge difference I did this I couldn't find the pictures for you today We could have thrown them up there, right, but I did it on one of our clients I had her come in and said I I want you to see exactly what this is gonna do for your hair Okay, now you have other schools of thought on this too because people go What's the difference between number two and number three number three is never used in the salon? That's the take home. Okay, people say well, how long do you want us to leave that on? You have people that sleep in it. Yeah, people leave it on for an hour 10 minutes is the minimum to get you know the benefits that All of the old plex is gonna produce. Yeah, but it could be left on as long as it's not gonna hurt the hair Which so ever and the other thing people have to realize this is not a conditioner Yeah, my friend Jeff Schwartz who's the VP of sales. We've worked together on and off for 38 years, right? Because people are creatures of habit. Yeah when they to see a cream base They immediately want to shampoo put this on yep, and then rinse it out and they it's not gonna do anything Yeah, yeah, cuz they'll even like when you put this on the hair They'll rinse it out and then just leave it and that's that's it for the day not realizing that this is not a conditioner And what I was told is like the conditioning so it's a cream base for the delivery, but it's not but the conditioning agents are Never put into it. So like conditioner is more than just a cream. Yeah, obviously has conditioning properties There's no conditioning properties in here. This is just the the bond exactly bond multiplier And that's why you want to use a shampoo and conditioner at the end I mean you and I spoke about knockoffs, which is funny. It's a hundred and forty six knockoffs Yeah, I'm convinced when people test us against something else They don't shampoo and conditioner afterwards a lot of these knockoffs come with a shampoo and conditioner, right? Which they need we whatever you're currently using in the salon We act as an adjunct to it and we work with all manufacturers. Yeah, it's a chemical service product or whether it's a liquid Beautifully, yeah, so all right cool. So that's the that's the standalone treatment. We also The people mix up the mixing I guess you could say like they they're mixing too much olaplex And so what would you say to those people out there? Less is more. Yeah, keep in the back of your head less is more This number one is highly concentrated I never told you about the time I was on QVC, Germany where I knocked over the whole studio Yes, I laughed I had to work with an interpreter Stable I won't knock that over so for example if you're doing a single-process color That is all you want is a 30 second of an ounce to go into that bowl of color. Yeah, if you're doing a lightener An eighth of an ounce unless you're using it like most of us mix two to four scoops of lightener Yeah, two to four ounces. It's that's a flight. It doesn't want to go away. He's born for show business Exactly. He wants a standalone treatment Whatever gonna rebond his wings exactly so you would use an eighth of an ounce, okay in the lightener now again All of Plex is not a magic wand. It's meant to be used in conjunction with your professional judgment Yeah, I tell people all the time sometimes you wet lightened hair and it coagulates. It gets very gelatinous on the ends Nothing is gonna bring that hair back to light those bonds are already gone in the hair, right a lot of times when people Over-process hair. They don't realize they've broken all the structures down So what's left when it gets gelatinous is just a hollow tube. So there's nothing even in there to rebond, okay? interesting and and there's definitely different Levels for different types of lightener to right so because I know that they were saying with Balayage lightener There's a little bit different measurements. Is that true or no? Here's the deal. It's right there simplicity. Yeah, Einstein always said if you can't make it simple Yeah, then you don't understand it. Okay with all of Plex on the scalp What a little bit there you go push me in sorry guys and I could see why I knocked over the studio Okay, so it's a 16th of an ounce to one to two ounces of bleach powder For the okay, right, so they have lightener and that's for Balayage for lightener and foils. They say native Yeah, that's all I'm telling you if you have hair That you think is in fairly good shape. Yeah, that's 16th of an ounce is gonna cover it Dean is the only gentleman It owns a company that when I went on full-time with all of Plex I said to him, you know when I originally did everything I used a lot less than what the instructions are reflecting Yeah, he actually let me rewrite the directions and Knowing that people were gonna use less solar plex, right? But it's very economical to use like that one of the things I hear when I'm doing a show or my emails It's too expensive. It is not it comes down between 12 and 23 cents per application, right? So not too expensive yet not at all. It's the cheapest product you can use in the salon It's just initially for some reason people see that price tag and they're like Oh, but this is this lasts a long time. But but again many it's it to me The Ola Plex is not only an investment and your client's hair. It's an investment in you Yeah, because it really allows you to make more income most slums that I deal personally with They've raised their prices across the board Yeah, and then they use whatever Ola Plex is necessary, right and then number three The number three should be flying off the shelves because client spends a hundred and fifty two fifty Sometimes I'm in the salons in Beverly Hills and the numbers are just like funny money to me Yeah, you spend that much money you want to protect your investment. Yeah, so sure. All right, cool So anything else you want to talk about with that the thing is with you guys we're gonna be making a lot more Ola Plex and Perming and all different types of videos and Joe's gonna be you know helping us out so Liking the stuff thank you for liking Okay, very cool But the perm videos are definite guys. Yeah, they will be I've dreamt of coming You know Ola Plex I thank God for every day and this studio You can't see what I'm looking at at the moment, but this studio is beyond comprehension for With with Matt and sad and his whole team have done here is nothing short of amazing. Okay, cool So yeah, everybody seems to be excited about perm videos. So let's do this, right? We'll do it. All right guys. Well, thank you so much for tuning in to us live here Joe, thank you for making the trip up to the studio my pleasure. Thank you everybody for watching in the middle of a Wednesday What's your social media? Do you have people follow you on anything? I? Have an Instagram that my daughter yells me all the time. We got to work on that So we'll get I want to sit around your class this weekend, but Gino beat me So we'll get you we'll get that hooked up as well There you go definitely you can go find him Joe santi on everything check out the local hair shows You'll probably see a class with you as well Exactly shows you're gonna be at coming up coming up to see this weekend is in a coiffure Then Phoenix and then Cleveland. So there's nothing really local Okay, well, but local to these people you can reach me listen Joe at all a plex calm if you have any questions And I give out my cell number because my whole career. I've been based in helping hair stylist You have any questions about all a plex whatsoever. You can reach me again. Joe at all a plex calm or two one five Two eight zero nine eight one two. Thanks. That's a that's a that's a that's brave All right guys, thank you so much for watching and we will see you guys on the next


Ongoing protests in Iran will get new impetus. The execution of 23-year-old Moshan Shikari, a participant in the protests that swept Iran after the death of Masa Amini, may give new impetus to ongoing protests in the country. About it said the Institute for the Study of War of USA. It is said the regime is likely using the execution to deter protest participation and instill fear in demonstrators. The execution and the manner in which it was carried out could have the opposite effect, however. Social media reports indicate that neither Shikari nor his family were informed of his impending execution beforehand, depriving his family of the opportunity to bury him and of the location of a grave at which to mourn him. Institute for the Study of War says, the regime likely sought to avoid giving protesters the opportunity to rally in advance of Shikari's execution and should deprive them of a grave site around which to rally future commemoration ceremonies that could in turn become demonstrations. The covert burial of Shikari, however, opens possibilities for protesters to choose to commemorate him at any location or several.


Oh, oh, yeah, that's right. We do a giveaway. Don't wait. I know that's why you're here All right, so here's the giveaway for today. You get free access to maps suspension This is a suspension training program You need no other equipment other than Suspension trainers for this workout. So it's great for you guys and girls that want to change up your workouts Or if you don't have access to a gym little space, it's a great workout Here's how you can win that program Leave a comment below in the first 24 hours that we drop this episode to help us with the YouTube algorithms Also turn on your notifications and subscribe to this channel You got to do all those things in order to potentially win this free program Also, we only have 48 hours left for the sale on map strong and maps powered up They're both 50% off But that sale ends in 48 hours So you have to act now if you want to take advantage head over to maps fitness products calm Just use the code August special with no space for the discount. All right, enjoy the show Nothing is more frustrating than a plateau. How many times you got to get questions about that like my body stopped responding Yes, it's not building muscle. I can't burn more body fat. What the hell's going on I'm doing all this stuff and my body is frozen and I'm working harder than ever before But you're not following a maps program. That's that's the end of the first mistake. No, you know what? Let's talk about all the different things that you could do One by one each of them by themselves Oftentimes gets the person's body to respond sometimes requires Changing multiple things so we're gonna go down a list of all the factors that you could change in your Workouts that can get your body to start moving forward again. So before we go on to this are okay So we're gonna go over 10 different ways to potentially break through a plateau Yes, but before we because we listen and we know this but so before we go into this do you guys Prefer to do one of these things at a time or will you pair them? And if you do pair them, let's save that for afterwards on your favorite ones to pair together Yeah, that's a great question and it depends how hard and how long of plateaued great question Okay, absolutely. All right. So what's the first one first one is depends this one is by the way These are no real particular order, but this first one is Often one that nobody even considers. They don't even think about changing the tempo of the repetitions My favorite to teach this is one of my favorites to change because it's easy. It's like I don't have to do anything else except Slow my reps down or speed them up like just change the tempo and be consistent with that change in your workout And it usually is enough to get me moving forward again Well, you can really like change the entire adaptation process by just this one factor I mean like to be able to stimulate fast twitch muscle fibers to you know, have that kind of response It's a completely different response the end different signal. You're sending your body just by you know increasing the speed of which you lift or you know, the way that you're the intention of what you're doing with the exercise will will tell the body something completely different so Tempo or to slow it down obviously Is going to tell the body a completely different thing? I love this one and I've talked about on the show many times before because one of the most common goals Even if your goal is fat loss you you normally want to you know tone or build muscle at least keep muscle right keep muscle More often than not though building muscle is in somebody's goal one way or another and the protocol for hypertrophy What the tempo looks like is a four to two protocol, which is a four second negative, right? So four seconds on the eccentric portion of the exercise Which by the way for building muscle is one of the most valuable portions of the of the exercise and Almost nobody Actually does a rep that slow and I used to I used to love Teaching clients that especially my muscle building clients that okay I want you to look at everybody on the gym floor right now and find me one person and count They're negative just you know counting your head and how long does it take him to give the bottom? Yeah, find one person that actually does a four second or more negative and it's just unbelievably rare and It also is a great way to teach form and technique right when you slow down the name where it gets sloppy as people let The let gravity do the work on the eccentric portion of the exercise and a lot of times You're losing that tension on the muscle and so teaching a client how to slow down the negative keeps I think better tension on the muscle slows it down so you have better control and form and then also Maximizes the benefits for building muscle so messing with tempo is one of my favorite things to do Yeah Now on the other side of that is and this is definitely for those of you that already have good control and good stability Is it's lifting faster? Yeah explosive explosive push press or You're doing a push press and you have bumper plates and you drop the weight So you're not even doing a negative, but it's all about this explosive positive that change Can oftentimes be just enough to get your body to respond and also to be clear a Plateau typically happens not because you've reached your genetic limit like oh no my body cannot possibly Build more muscle or improve its performance or you know, whatever Oftentimes it is what you're doing or what you're not doing so for most of you listening right now It's if you plateaued it's because of something you're doing or something that you're not doing the next one Is another one that a lot of people tend to get stuck in? And that's the rep range Most people even those you watching this show right now Think about how many reps you tend to hit in your bench press or in your row or in your squat And I would bet money It's probably within the same for rep range in other words, you know Oh, yeah, I tend to do 10 to 12, you know, or I like to do them around five or six, right? Most of us tend to get stuck in a particular rep range because we like the way it feels Yeah, either we like to pump in the burn from the higher reps or we like to feel that heavy weight of the low reps Nonetheless getting stuck in a rep range is a guaranteed way to get your body to stop responding I find there's two most common people when talking about rep range There's always exceptions the rule but the two most common people are somebody who Sticks to a rep range all the time or the person who claims to change it up all the time, but then they have no Structure around it. So they're like, oh, yeah, you know, I do 10 reps all the time And then the next day I'll do 15 or you know one exercise I do this and but they have they have no way to measure it because They never go. Oh, I stick to this exercise for this long and follow this rep range And then I transition to they don't have a any sort of structure around it And they they do understand the benefits of changing rep range So they're always changing it randomly and don't realize that their body is probably very adapted to training that way And that there's no structure around to be able to say, okay When I do this rep range is these are the benefit benefits and adaptations that I get So those to me are the two most common is either somebody who is stuck in the exact Same rep range all the time and they never move out of it or they are randomly moving in there Also, there's a lot of tribalism around this in terms of like separating people in camps and where you identify the most as well I'm more of a power lifter. I'm more, you know of an athlete. I'm more of a bodybuilder I'm more of this and more of that And usually rep ranges is very much like set in stone in a lot of programming to where You know, this is where I get this is where I'm most comfortable and I've had the best results So venturing outside of that is not really something I want to consider. Yeah, no, that's a hundred percent true in my experience You most people do best Stick into a rep range for about three to four weeks and then moving to another rep range And when I do this consistently, I just feel the best if I don't do this consistently I start to find I plateau real hard I start to get joint pain and things start to get, you know, totally stay I just feel like if you don't Structure it like that that you still fall prey to the same habits as the person who gets stuck in the same rep range Yes, you just just do it differently, right if that makes sense like you are Mixing it up, but you're still kind of mixing it up the same way all the time I've also noticed that people who mix it up, you know, quote-unquote mix it up They always do the same rep ranges for certain exercises. Sure. So yeah Oh, yeah, I do five reps for bench press, but I do 20 for cable crossover So I'm doing high and low reps, but really it's the same rep ranges for the same exercises all the time Yes, no with the best approach just in our experience is you pick a lower rep range or a moderate or a higher rep range and Do that for most of your exercises and do that for about, you know, three to four weeks And Justin's right. I think in both these things we talked about both tempo and rep range and many of the other things we talk about We all tend to fall victim of this based on the camp like you you brought that up for rep ranges Why I think the same thing for tempo if you were an athletic guy, how do you move? Explosive everything's fast, right? If you're a bodybuilder guy, you're probably the the group that does slow I never did any eccentric, you know I had to really be intentional to do that because it was just like picked a way up then get rid of it Exactly. And so I think that in having some self-awareness around Who you are because we all kind of do gravitate to a style or identify as a type of a lifter You know is so the key to this is to be self-aware and who do I typically gravitate towards or the style I gravitate towards and then trying to move in the opposite direction for a while and you'll see extreme all kinds of benefits in both The tempo and rep range now the next one is one that I was probably one of the last Things that I ever started to manipulate in my workouts and really it came to me on accident for most of my Personal workout career and my clients what there was always the same amount of time that we'd work out when I had a client They come in it's always an hour right if I worked out I always had myself scheduled for two hours, which would give me time to warm up work out cool down eat Whatever and so my rest periods were always roughly the same I didn't time myself But they were always roughly the same because what I would do is I would do a set I'd walk to the water fountain get some water walk back by the time I got back. I would do my set and so I was probably around One and a half minutes to two minutes between sets and I never really changed that now The accident happened when I started to get pressed for time This happened after I had kids when you have kids sometimes shit happens in the morning You oh my gosh my two-hour window now. I have 40 minutes How am I gonna fit all these exercises that I normally do and so I started super setting or I started doing short rest periods and I noticed Phenomenal results I happened again this morning this morning. I came in I had 45 minutes to do an hour workout So I did much shorter rest periods and I noticed something completely different Then I started to play with them in my programming and I got great results I love mixing up the rest periods where I'll go 30 seconds in between sets and of course I have to go much lighter. I can't lift as heavy or I go longer and have much more time And I can lift up much heavier really changes the feel of the workout the pump that I get the control that I have It's an easy thing to change you have to change anything else You could simply cut your rest in half or double your rest and then watch what happens again Here's the the groups right you have the power lifter who loves to do a set go do his knee wraps wait Three five minutes get some water memes where they do a rep and then they like have a couch over there Yeah, you know to get a blanket on right sleeping.  Yeah So even if you are someone that is that not only I identify as but you are that that person You still will benefit from from messing with this the opposite and then you have the other client who is Loves the fast hippo classes that just can't stay everyone. We've all trained this client who you know You're telling them the rest that's more often what else what else what else they're dancing. They're like well I can do something else or I'm ready. I'm ready. They want to go right back in the exercise And you're like that's been 20 seconds. Hold on like I want you to rest for a whole minute, right? so again having self-awareness around who you are like and then trying to move away from that and You know, I kind of was the the bodybuilder guy, right? So I fell on that like 90 second protocol is what I just kind of gravitated So this is something that I was guilty of for a long time and I still to this day Have to like focus on or otherwise no matter what rep range I'm moving in no matter what tempo I always kind of rest about that 90 seconds. It's just it's kind of my cadence, right? It gets the workout done in about an hour or so I can get everything done. I feel good and ready to go So again, I have to really challenge myself to either speed it up or Get myself in the powerlifting mindset where I rest you have some fun with this So here's what I would do is I would do my normal workout and I would look at my my time and I'd say okay Look, I'm averaging about 90 seconds next workout I would take a stopwatch because you will gravitate to what you did before even if you think you're going faster You might only be shaving off 10 seconds Get your stopwatch as soon as you finish your set hit it and be like I'm doing the next set in 30 seconds Oh boy, it changes the entire dynamic of the workout and the same thing in the opposite like you're a fast You know in between sets take your stopwatch like I'm waiting a full three minutes And you'll be like I'm ready to go look at the stopwatch. Oh my god I have another 60 seconds like totally changes the dynamic of the workout and it changes the stimulus for your body Yeah, the whole concept of the pump was just a foreign Idea for me until like I even I think it was back when I worked for Adam Where he brought me out on the floor and was like here's we're gonna superset today. I'm like, what does that mean? Oh my god, like everything just was just filled up and pumped and it was a completely different experience So it's the only way I could do as much weight or more Or quickly figured that strategy. Oh, yeah, I get what this how this guy lifts right here Yeah, but I mean it took that new stimulus to realize wow There's a whole different methodology that you can apply to your training, you know I'd say that you know jokingly, but there's some truth to that and and again having self-awareness around this that What makes this difficult is you're inevitably going to suck What if you when you something new when you move out of whatever you're doing? Consistently and that is the hard part I think that's that you have you're gonna have to lighten the weight up dramatically because you just Yeah, and it or you're not gonna sweat as much. Yes. You're resting longer. That's right So you got it. There's definitely a mental game here where you have to be aware of that You're gonna be challenged, but the way you have to shift your mindset is that's good That means if you if this is new it's difficult There's a lot of room to adapt and change and improve and that's what we're looking for when we're when we're seeking to Break through a plateau. Now when you talk about rest periods, do you guys have like I have like three ranges I like to move in and out of I have the 30 to second 30 to 60 second range I have the 90 second range and then I have the like which is 90 to two minutes and then I have the three minute plus Yes, those are the three here three kind of sex. I never go below 30 seconds. I feel like when you go below 30 Yeah, so I'll go third all same thing I'll go 36 I'll go 30 60 to 90 and then you're three minutes plus My happy place, but everything out of that is like rough and I have to do it though Oh, the 32nd ones are fun I mean as long as you you make peace with the fact that you're not gonna lift as much Yeah, man, the pump you get is just it's intense. Yeah, I can get addicting to I hate doing that I've I've learned to love and I actually didn't really learn to love this until really hanging out with you guys because I was never a Single double triple type of lifter, you know doing heavy heavy lifts, right? I the the three minute rest period in between and since we've built a business around I used to work in the social media Answer an email and I'll go back to a set like and because we have our own place You know, I can stretch the workout to be two hours if I want to so I've learned to to like that that pace Even though I to gravitate towards the 90 second now this next one people change quite often It's an it's a it's a common one that people change Unfortunately, people tend to only change it in one direction. Okay, and that's to change the volume of your workouts What that mean? What does the volume mean? That means the total amount of sets and Exercises that you're doing in your workout now when people hit a plateau They do often change the volume to get a plateau, but they almost always add volume ad. Yes It's always like oh, I must not be doing enough. I can't tell you how many times I've gotten people's clients excuse me clients bodies to respond in big ways By cutting the volume by taking their total volume and having them do less You may be in this category you if you're doing a lot of exercises and a lot of work And I've been working out for a long time and you're doing you know 15 sets per body part or you know per week and you're doing all stuff and you think man My body stopped responding. I need to do more try doing half try cutting your volume in half And here's what often happens you get stronger right away literally within that same week You'll notice seems so counterproductive. It does and it's hard. It's a hard thing to sell It's hard concept to sell because all we've been fed for so long is like more is better more intensity more volume Keep adding adding adding, but you know There's this speaks to there is the right dose for each person and that those changes and it changes and you have to Be able to stay ahead of that and and be able to take yourself now into a new area of growth that you need to focus on So I have a lot of thoughts around this one Mainly because it was one of the most impactful things for me when I was competing as far as what what changed my physique like Consistently for show over show after show now the reason why I think the point you guys are making it holds true And it is probably more true than not is because I think everybody just thinks that more means more results I think that's just so common if you're if you're a motivated person You're in the gym. You're listening to a podcast about fitness more likely than not You're the type that just keeps piling more and more on thinking that you're gonna get more results And there there definitely is a very there is definitely a sweet spot of rest and calories and how much volume You should be doing now why this is so important or such a big one for me was never in my career until this point Did I actually like mathematically track this like I didn't do that until competing never had a reason to I didn't care Enough to actually sit down and calculate my total volume and you there's a math formula for this right? So it sets times reps times weight and that gives you the total volume for whatever you're measuring So if you did ten sets of ten reps with a hundred pounds multiplying times each other That's your volume. That's your total volume for that exercise, right? And so to make it easy I picked like it, you know the big bang for your buck type of exercise the squad that like the big five that I was really paying attention to Even though you can count volume counts on all the isolation exercise, too That's what I was really tracking to see so I'd slowly progress and the key was when I first started was to follow the rule that I talk about on the show all the time Which is my goal was to do as little as possible to elicit the most amount of change So I wanted to start with the bare minimum, you know cut very similar to a you know pre-phase of maps anabolic Two two days of exercising two sets of most the exercise you're doing full-body type of a routine Measure that volume out figure out where you're at and then literally you only need to add five to ten percent every couple weeks to that and that will that will take you a Really long time and you will continually progress simply just by tracking your volume and slowly Incrementally etching it up like that now the problem is There's a lot of people probably listening right now and they're well beyond all that and your guys's rule and truth They're already doing too much.  Okay, so don't worry.  No, you'll cut your volume. Oh, yeah, that wasn't it So maybe it's something else. Let me try you know something else The next one is the frequency and specifically what we're talking about is the frequency of which you train each body part Per week. Here's how I love to mess with frequency. I like to keep everything else the same and change the frequency How does that work? Well, let's say I work out my back Twice a week and I do 10 sets on Monday 10 sets on Thursday. So that's 20 total sets for my back I could also take my back and train it four days that week, but do five sets on each day So five sets on Monday and Tuesday five sets on Thursday and Friday I'm still doing 20 total sets. You have a cheese of volume. He's just spread that out Yes, I've just increased the frequency all else everything else is equal and this was a game Changer for me back in the day I used to train each body part once a week with about 15 to 20 sets per body part when I finally was convinced that maybe It's a frequency problem and I took all those sets and I just divided it up over three workouts That's all I did It was like I turned on a light switch and I felt it immediately literally within the first week I could feel that I was stronger and things were responding and it was really really trippy to me And so frequency is a very important one to a lot of times this can speak to people have been running a split or You know a different type of a program like that versus like a total body type of You know workout program where you can hit these body parts like like you said a few more times throughout the week But you know continue that similar amount of volume Instead of just trying to pile it all in on one or two days throughout the week It's it's a pretty massive shift on your body now the thing that you have to be careful about is the same mistake that I'm I bet we all made I know I made this mistake for sure when I the light the frequency light bulb went off was Oh, I do check and I used to back then I used to split you know chess shoulders buys You know it was like set up with that. I'm like, okay The sounds like the research says that two to three times a week per muscle group is the most ideal for building muscle So I literally did everything that I was doing for my chest same work. Yeah Basically the same workout now three times a week And so I went from doing 15 sets on one on Monday to now doing 15 Monday Wednesday and Friday And now I'm doing 45 sets which now you fall into the problem problem in the trap that you talked about with volume Way too much volume. Yeah, what's the the literature is pretty clear on this 12 to 20? I believe this was like 9 to 15 I thought it was 12. Okay, so you know, so 20 is the peak You know and here and I made the mistake of going 15 sets 15 15. It's just way too much volume Everything the same right just divided up So that is the key to this is to figure out where you're currently at if you're only training, you know if you're doing a body part split and You want to try and mess with the frequency Then and go to like more of a full-body type of routine two or three times a week Then you need to measure what you're doing sets wise and then keep in mind that this total sets in a week The sweet spot is somewhere in that 10 to 20 sets Not much above it not much below it and to stay somewhere in that range and not to make the the Joe Donnelly mistake and do 50 to 60 sets on a muscle group unless you're completely enhanced You're gonna end up getting stuck on a plot. Totally. Now. Let's talk about intensity. Okay This is another one like volume that people tend to only go in one direction Their body stops responding and so they say to themselves. I must have to work out harder That must be the issue. I'm just not working out hard enough So people do change the intensity, but it's almost always in the direction of harder I'm gonna talk to you about doing the opposite and I know the reason why I'm doing this is I know a lot of fitness fanatics Watch this show and a lot of fitness fanatics. That's our tendency our tendency is to go harder every time something stops working Well, I'm gonna convince you that sometimes you need to go easier in fact studies show That when people take a week What's what do they call that week where people do a back-off week? Deload deload week that when they do a deload week the gains tend to happen right after the deload week or even during the deload week Yeah, so this is what happened to me I used to go to failure in every single set because I was convinced from reading all the body building magazines at the time that if you went to failure, you know, you triggered muscle growth because Failure was the very end. So go to failure. No matter what that'll get things moving And so that's what I did all the time and then I went back and started reading old muscle building books and publication I'm talking old like these were written in the early 1900s by people like Eugene Sandow, right and all of these guys back in those days before protein powders create definitely before steroids and these guys were Impressive and I mean, I think Eugene Sandow would do a one-arm bent press with like 300 pounds Which is that's impressive now even it's insane and all of them said Train hard, but make sure you have enough energy left over for the next workout And so the way I interpreted this was these guys are training hard But none of them are beating the crap out of themselves Working out and they only all worked out about three or four days a week So I said what happens if I stop going to failure and I just stop about two reps short of this Now here's the irony of this the irony was as a trainer I almost never train clients to failure never because every time I ever Experimented with a client going to failure they would go backwards now for some reason I thought my body was different So I should go to failure all the time But when I applied the same thing to myself and I stopped every rep short of failure or every set short of failure about two reps My body started responding again So intensity you can manipulate and sometimes it's going lower intensity gets your body to move forward Well, this is part of why before we started the conversation I asked you guys, you know, I kind of prefaced it with you know There are things that you like to pair together and and the reason why I was alluding to that because I think that it's Necessary for certain things that you manipulate for example, we just talked about increasing the frequency So if you were training chest intensely one day a week and you now disperse it over two or three times in the week You have to manipulate the intensity also You can't keep the same intensity that you were training that one chest on that or the chest on one day And now do it two and three times a week or else you're gonna run into this problem where you're over training and you're gonna get stuck In another plateau So you you have to know that you've got to modify your intensity based off of other factors that you're manipulating at the same time too So and I think again talking to this audience who is probably into working out More often than not and like Sal you talking about the failure That was one of the biggest game-changers for me during my fitness career was Starting to leave what we call two in the tank. Yeah, I used to train every set to failure Like every single set I was shaking or I had a spotter to help me finish the last three reps and Simply backing off and actually leaving two reps in the tank for my entire workout Actually busted me through a massive plateau. There was two completely different conversations I would have between, you know, my athlete clients versus my everyday average person client And typically everyday average person client, you know, it that mentality of going a hundred percent every time and like it It didn't really exist. So that was something that I was sort of building my way up towards because yes It is there's value in that but also it can it can exceed the amount that's good for your body so Yeah, I in me coming from the athletic background.  Yeah, I mean, so you definitely had client Their heart rate starts pounding a little faster with that. They're like, oh, I feel like I'm gonna have a heart attack I need to stop slow death.  She was doing reps. She did like three reps I've had that for how much to these way and I said, oh, there's just seven pound dumbbells. Oh my god She threw them on the floor. I'm like, what are you doing? She's like, I've never done more than five I'm like, you were doing them. Why'd you throw them on the floor? Yes, so you got to know who you are Are you the person that is looking for every reason to not push and not you know stretch your capacity or are you the Fitness enthusiast who wants to keep pushing themselves and more and more and more and that's who's that you got to know And who you are and where this applies because there is definitely Some value to increasing intensity with the right person Totally, you've never stretched your capacity for if you've never trained a failure before you're gonna see tremendous benefit by actually Intermittently doing that in your routine but if you're the fitness fanatic where or like any of us who train that was looking for every ounce you could get out of your workout you probably could use a lot or you get a lot of value from backing off Yeah, it's just it's just it's obvious that going harder is the next step, right that making it harder It's not so obvious. That's why it's so hard to communicate that sometimes It's going easier and that'll get your body to move forward. All right, this next one is it sounds obvious But we're gonna explain to you how to make maximize this. Okay, so change your exercises now That sounds obvious right. Oh do different exercises. My body's gonna develop differently.    There's so much improvement you can make I mean every time I've done this where I pick an exercise I suck at I'll gain 10 or 15 pounds on that exercise Every single week because I went from sucking to not sucking so bad to I'm getting kind of good at it Versus picking the exercise that yeah, it's different, but I'm kind of good at it anyway How much am I gonna possibly add to that?  It's causing you to plateau That was you know the case a lot of times and that's why for me And I know I can get into a lot of barbell training and a lot of like bilateral type of training because it's it's I it feels good like I can I can really stack plates and I can add load and it's fun And and then when I go to do Bulgarian splat a split squad or like lunges or things that I'm like Oh my god, I'm so shaking and unstable and you know, this sucks I'm gonna go right back to squatting but you know to highlight that now and focus on that bring it You know a little bit more frequency In terms of like rotating that into my workouts makes a massive Difference and then also adds, you know that that that's stability that will bring my strength up even more in my workouts I think this is of all the plateau breakers one of the greatest hacks for Experience lifters is this one and the reason why I think that over the other ones is not that that they don't work also But when you're a new lifter you could basically throw every exercise any and every exercise Yeah, you suck at everything and everything is you're adapting and getting better But if you've been lifting for a really long time You've you've definitely identified what you do.  You're not good at oh try this do this You've been working out for a while say okay. I'm in a plateau I'm gonna do a new workout for the next four weeks Do this go down body part by body part and pick a lift that you suck at for each body part And then for the next four weeks your goal is to get good at all those exercise that you suck at and watch What happens over the next four weeks the progress will blow you you'll notice Okay, those that have been listening to the show for a long time and listen to our quads where we answer live questions and stuff One of the things that you'll see that we almost always recommend the same program and the what I know What makes all of us choose that is we listen to what the person's saying quickly? We can start to figure out what type of person they avoid this. Yeah, we know how they train We know what programs we've written that are similar to that And then we know what are like polar opposite of that and we'll always recommend the polar opposite because we know It's gonna show them the greatest change.  So that's kind of like our anabolic program or oh, that's like our performance program So it's like, okay I'm gonna shift this person to strong or power lift because I know that that's gonna be such Unfamiliar territory for them that their body is gonna see the greatest change totally. All right So this next one a lot of people don't connect this one to Plateaus and that is mobility Oftentimes people don't realize that the reason why their body is not progressing is because their body is preventing them For progressing because it has its own to me governing in place It's got its own governing and safety mechanisms to prevent injury, you know So you've been squatting and you're stuck at 200 pounds and you think okay Is it you know my diet is it the reps is the sets and you're trying all these different things and nothing seems to be working Not realizing that the reason why your body is not letting you lift more than 200 pounds is because there's a mobility issue in your hips That your body's identified and said if we go any heavier We're probably gonna hurt ourselves and your body is very effective at doing this. I remember when I had my bench press I don't remember what the weight was but it was stuck forever and all I literally all I did was like two days of Rotator cuff exercises. Yeah, and I added 10 pounds to my bench press And it was why because my my body obviously identified that my shoulders weren't stable enough to go any heavier So I strengthened the muscle that is not even directly connected to them in a rotator cuff Stabilizing muscle doesn't lift the bar when I'm bench press all it does is stabilize the upper arm, right? But because I had to increase stability my central nervous system allowed me to generate more force So I could lift more weight. So this is very now This is obviously true for beginners like if I take a new person and I'm training him I'm focusing a lot on stability and mobility, but advanced lifters people working out for a while This almost never dawns on them that the reason why they can't add more weight to the bar or the reason why they're not progressing It's not because of any other reason than then the fact that their body is sensing instability or mobility And if they just took a few weeks to focus on that they break through the plateau Well, not only that they're just they're not sensitive to their body signals Which as they're going through this like your body is telling you certain aches and stiffness and pains in certain joints are Areas of instability or you know lack of range of motion that need to be addressed And so the common thought because of the way the industry's kind of set it up is well Maybe I need, you know wrist wraps. Maybe I need to belt it up Maybe I need these leaves.  Well, here's what's cool, too I found really fascinating about this process for me because this is something that I really experienced later in my career was putting a lot of emphasis on on mobility is that when you Do a lot of work in this direction and you gain this new range of motion The amount of work you have to do to maintain or build the same amount of muscle is So much less than what you had to do before to do the same thing and I use this my squatting It's like it trips me out how little and how infrequent an amount of volume I have to train my legs to keep the same size on when I was hammering them in that short I never used to break 90 degrees Me going from now from someone who never broke 90 degrees all the way Astagrass is a dramatic change of range of motion and that new found range of motion is Allowed me to do way less work and still maintain the size of my legs with way more volume on it That blows my mind So if you find a way to increase your range of motion and this is I'm using legs example any on any muscle And you gain a new found range of motion You're getting more you're getting you are getting more work on that muscle for less effort and you will build more muscle Yeah, so do this right so you're in a plateau. Nothing's oh my gosh. My body's not moving forward the next three weeks Focus primarily on mobility not only will you improve mobility and connection and stability But oftentimes that means for three weeks You're not training with as much intensity and volume and you're giving your body a little bit of a break Then you go back to your old workouts. You've you're now rested fully recovered You know you're not you haven't lost any muscle or strength because it takes long on that to make that go away But you got this new stability and mobility and you go back and work out all of a sudden you feel more stable Everything feels better. Oh aches and pains are gone And then you watch the weight to start move back up And again, I found that this to be more true for people who've been working out a long time than almost anything else All right, the next one is diet related And this one is it's an interesting one because off it's funny either people think this is always their issue Or people think this is never the issue. So people fall into one of two camps like yeah Oh my god. I'm not progressing. I got to double my calories.  What does that have to do with anything?   I've found this most common and and the biggest Game changer for these people it would be really common that I get somebody who hires me who is trying to Reduce body fat. They're trying to lose 20 to 30 pounds and they're training three to five Maybe seven days a week anywhere in that range, right? They're training they're training frequently and They're at really low calories and they're stuck in this plateau and actually getting them to increase Calories and maybe even reduce frequency if they're up at the seven seven range So less work more food for the person who's trying to lose weight Which is really hard to get that mental shift is one of the best ways to bust them through a plateau So long as I can get them to shift that mentality and they can be okay with the scale potentially going the opposite direction of Their goal temporarily they benefit the most from it They've been in such a low calorie phase and high amount of volume and frequency of training that their body It's just become so efficient. It ain't building any more muscle. It's just surviving. It's like you're feeding me 1500-1800 calories you're training me five days a week all these sets and exercises. I'm just trying to live I'm not gonna build muscle for you right now or burn more body fat You're not giving me enough and just hanging on right They're just hanging it's just your body's just hanging on and so getting that but that's hard right because they're hiring me and They're they're stuck in a plateau and they're trying to lose 20 more pounds And I'm gonna tell them hey train less and add some more calories and we're probably gonna see the scale go up It's really hard to sell yourself as a trainer that you know what you're doing That and when they when they approach you with that goal But the truth is this is the person who probably benefits the most from this plateau right here Is they've just been Under-eating for a long period of time and pushing the body so hard and they're trying to lose more Yeah, or you have the opposite right that the person who's just always on this continual bolt and they're you know I want my definition and I want more but they're afraid of the scale moving in the wrong dress This was me right?  I got leaner and all of a sudden I looked bigger Muscularly wise right because I had more definition So look at your diet as one of the factors that you could change to get your body moving All right, so this last one is an interesting one and I'm gonna give some specifics Okay, so the last thing is to try a radical Workout known as a plateau buster now. I'm gonna be very careful with this because People taste radical sounds crazy. It doesn't well people can take things to too extreme like oh, that's it My legs aren't responding. I'm gonna do 85 sets today I'm gonna say like that would be just that was something I would have done when I was younger That's not necessarily what I mean what I mean by a radical workout is something totally different than what you're used to Here's one of my favorites one of my favorite and I literally Recently discovered this and it works so well for me that this is something now I have in my back pocket is what I'll do is I'll take a day. This is why it's radical It's not something I'll do all the time, but I'll take an entire day and Every other hour or every three hours. I'll go do three exercises three sets of each exercise So I'm literally every other hour. I'm working out for 15 minutes and I'll have a garage gym So it's very easy for me, but I've done this several times and it's remarkable at how much my body progresses When I do this so to give you an example I would do like barbell row barbell bench press barbell squat three exercises I'll do maybe five reps of each one three sets each I'll start at 9 a.m. So I do that 9 a.m. And then I do it 11 a.m And then I would do it at 1 p.m. And so on until about maybe 5 p.m. And throughout the whole day It's like a lot of volume doesn't feel like it because I'm take every other hour. I'm off But man do I get great results now keep a mind when I did that my intensity was moderate I wasn't going to failure But you can try this you could try something weird and something totally different out of the ordinary Occasionally and oftentimes it gets things moving. Yeah, and it's just one of those kind of a Shell shock kind of a feeling that you're placing on your body. This is where I like some of those other kind of more I Guess advanced techniques and things like we mentioned with strip sets and yes, you know You can do like certain techniques where It's a lot of demand The either you're really ramping the intensity up in the workout or you're adding like, you know Quite a bit of volume that you normally wouldn't or you're doing like an insane amount of reps like hundred reps or something like of an exercise I mean, it's just kind of one of those I'm gonna get Super stimulated in this workout, which then is gonna carry me into, you know My next workout with a completely different feel when I think of radical too I think that includes just radically different from what you're doing, right? So you gave an example of something like radical that is, you know extreme very extreme all day long event That probably a good portion of people may not be able to do or definitely not consistently do But I think radical also means radically different than what you would grab it So instead of like kind of changing one of these things like oh, I'm resting 90 seconds So now I'm gonna rest, you know, 60 seconds, you know something kind of different It's like going the kind of complete opposite doing all of them This is actually something that right before we got on air So I'm coming up on almost a month of not training right now So I haven't I haven't got back to lifting and something that would be radically different from how I train is Bodyweight or all suspension training. I just don't I Intermittently do that very rarely here and there, but I love barbell lifting I love heavy barbell lifting. I like building like a bodybuilder type of building But I just body weight suspension trainer stuff is the complete opposite of what I like to do Which I think okay, I've been off for almost a month. I know I'm gonna be weak as shit I know my body is gonna respond and build muscle to almost anything I do This would be a good time for me to do an all body weights Suspension trainer type of training for a while and so that is something that I would consider Radically different that falls in that category. What a great. What a great point Perfect if you train always like an athlete go train like a powerlifter if you always train like a powerlifter Go train like a bodybuilder or maybe do Bodyweight stuff or train with rings or kettlebells only yes Radically different from what you used to and to break through plateau doesn't mean you just switch to this new workout style That's the new workout style for the rest of your life Do it for four weeks literally just do 30 days of something completely different then go back to what you were doing before and Oftentimes that's enough to get the ball rolling again And then you'll move past that plateau and then eventually hit another plateau And then you can incorporate a lot of stuff that we talked about in this episode So look if you found value in this episode if it helped you out and you want more good great information Head over to mine pump free calm We have a lot of guides that can help you with almost any fitness goal again They cost nothing mine pump free calm you can also find all of us on Instagram So you can find Justin at mine pump Justin me at mine pump Sal and Adam at mine pump Adam


All righty, let's watch this new one here. No sounds played as in full first It gives me some star shape trooper revives. It's very cool though What's over there? Oh nice Oh taking it hard and Man, all right, so let me check this out again. I think that here's my impression which always lead to sense So I'm subjective free to ignore everything. There's just moments where to me it kind of dies a bit and sometimes it's a bit too overactive so When the creature gets here Like is that supposed to be a? All right, gotta get somewhere where I feel like that's almost too Humane in terms of I gotta catch my breath if I continue over there So I'm not quite sure that to me the energy kind of kind of dies Where I feel like we can cut that much shorter And I'm all for Texture and changes in timing for contrast and stuff, but this just feels a bit long in terms of a pause Subjectively as always But the feeling is cool a creature II that's a cool stuff to see here That's cool. I like this a lot. They're coming up here getting up there Bit of a pause get ready. That's all cool The thing that's a bit weird here is that it almost feels like it's too That's the wall and it's sticking straight up without a bit of a Move, you know, it's from a side view if the camera was here and that's the wall there Feels like the creatures like this on it And I feel like it would be neat if that's the wall that the creature is a bit more like that gravity strength to stay up a bit straighter something going on here where Let me see again It's a bit more like that while it's up there if that makes sense because also that ends up being a bit too default So anything like that where you know like one that could be lower They could be closer. This guy would already be over it's like something where it's trying to keep the balance Now a bit more of an offset leg there But again, it gets a bit so much as gets up there was there. Okay Again, I would go and eliminate that will pause a little bit again Not that I'm all for rushing things But this was like it dies again a little bit because we're already a fair amount of seconds here And then goes over because even that is really long where I feel like well by now the creature would see what's over the edge Why is it staying there and going? Does it not see this? I know but that's again very subjective if you want to have I think I know if you want to keep This to me feels almost like you want to get in there Crawl up there a slight pause To get up there, you know again for texture just a little bit of slight change But keep going keep going so it goes up there and then it turns around to do a More towards us, which I know is sticking to silhouettes or maybe towards us it up So we have a nicer silhouette of the fangs here But something where it's away from this and it thinks coast is clear and it tells it's other creatures All right, let's go then the surprise comes in pop up This one's a bit funky just because of the shadowing it gets all very Dark here. I would lighten that up with a bit of a fill ambient light here It's not like that. You're a bit of a if you have a key light. I really feel that falls like this You got a bit of bounce light on the lighting up that lower part But you got cool action here getting into this that's cool This is a bit fast Best to me that little those stumpy arms Maybe it's by a frame or so I know this is super picky But and then it starts a bit to die again where and I'm also not super super fond of traveling cameras like that I think you can tell the exact story by just having having a bit more handheld and a reframe So that the characters actually more frame like this and then jumps out. I Don't think we need that camera. This is just a bit of a static CG camera at the at that point And it's a long time without happening, you know anything happening there again I would do Where to me I would personally go up there hold this a bit long and have when that goes up the body Rotates back a bit to bring up this side and then the car where this is more of a pop-up The other one does the same thing here. Maybe bring up that but a bit higher Maybe legs are just something that's a bit more of an aggressive stance of alright I'm gonna get into this and then kaka bigger accents in the head Ra-ra-ra and then it goes straight into this just giving a bit more action versus just a Stomp that doesn't do too much and then we kind of linger with nothing happening Yes, it would be cool to get I guess you're doing it now Tricky with the it's a weird shadow offset there, but I would try to find a way to keep those legs lower a bit longer Into that This one is almost a bummer because it's too short. Yeah, and then whoa, I wish it would hold longer To then come down towards us a bit more. It's a cool silhouette though. It's a bit too mirrored I would give it's a bit more of offset for interest But I will personally just hold that longer to come down and then maybe you cut in here where you finish that downwards move into this Then it feels more like Siblings playing. Hey, I'm gonna tickle you.  There's really bigger moves And then it's a bit like I don't know what happened here Is it is this guy pushing off is this guy just tired of it? And then what's going on was this is not moving anymore really And then we get into this where this gets really fast You're killing the weight here out slow this down a lot more. So is it is this kind of like a victory thing of ha ha Or is it like ah, ah, it hit me in my stomach. Oh that hurts You know, I don't know because it goes down here. Like I don't know what this is supposed to mean If it's victorious, I would actually go down and like reverse this where it's like this and they're That's the end Right imagine it the the image is flopped so I keep this but this is looking this way So not looking so but this way, but it gets off the creature. That's where it starts low low low and then victory or It's a car It's this is dead. This is slowly dying to and falling to the ground and whatever it is some blood here something I don't know. So That's that so kind of critique slash question thing. Let me know in the email What the tensions are what you want to do and that is that for me. Thank you. All right There's an email you can sign up you can start whenever you want you can submit whatever you want You get 16 submissions either way a like and subscribe would be awesome. All right. Thank you


Penn State student Jamal Cadwell demonstrates a 21st century tool in a setting that evokes centuries past. This is a gathering of conservationists, meeting at a 70-acre property that Jamal has mapped down to the level of individual plants. The group is learning how this was done, how it has benefited the landowners and how it could be applied to their own efforts. This is opening up a whole other kind of order of magnitude in more detail and is opening up possibilities. Presenting his final project was Jamal's last step towards getting a master's degree from Penn State in GIS, Geographic Information Systems. I know Penn State's a wonderful school and the world campus seemed to be the right choice for me being that I live in Houston. In addition to a master's, he also accomplished a certificate in remote sensing and earth observation. When you talk about certificates, it shows what you can do with a specific kind of technology. The specialized set of skills gained from doing the certificate enabled a project of this kind. And as luck would have it... I got to go to the Penn State Michigan game. I found a way to get on the set of Game Day Live. I don't know how I did it, but I did and that's a real picture. The certificate is available for those not pursuing a master's but want up-to-date remote sensing knowledge and the opportunity for hands-on learning. This lower area project we collected about 100 images and in the upper farm area we collected about 118. Presenting at an academic conference was an option, but Jamal chose to share his project results with people who can directly benefit. Is it going over those points that you had already? That's what it's doing. Obviously it meets the requirements for what I need to do to graduate, but aside from all that, being able to interact on a personal one-on-one manner, it just kind of puts everything in perspective. And obviously the project itself is really interesting because you're doing something good. A world campus student connecting on a local level, that's the Penn State experience.