three of the most important factors to consider when you work out or the following frequency how often I train my body or each body part intensity how hard I train and volume how long my workouts last or how many sets I do per body part now here's the thing all of them are inversely related you have to consider your recovery in other words if one goes up the others typically need to also go down you can't hammer all three or you will overtrain in your body simply will not progress most people fail to realize it so intensity frequency volume look at those balance them out and you'll get the best results you know I like to think of this like a like when you're building a character on those like video games like their avatar bars of power yeah it's like they give you a hundred points and you can give like some to speed some to power some to whatever if you give them all the one then you have none left for the others this is how I think people need to consider frequency intensity and volume now I remember being when I was younger and learning of the value of those all I did was throw all of them at myself at the same time or I'd increase one of them without decreasing the others and and just I would just over train my body would have progressed a good example of this is like trying to bring up a weak body part where people just add volume to that body part without taking away volume from other body parts and then they can't one they don't understand why their weak body part isn't progressing it's probably because you're just doing too much all over well I think that intensity and volume are the most popular obviously yeah cuz it you know and one being like intensity more in the athletic realm performance realm like is really highlighted probably the most and then like I got introduced to more volume training once I started hang out with more bodybuilders and being in the gym setting a lot more but frequency was like never even part of the conversation yeah like that was just something cuz it too if you're training literally like every day and all the time I mean it's gonna affect intensity or volume substantially like you have to really manipulate that in order to keep yourself surviving like your training I actually think this is um maybe one of the more challenging if not the most challenging thing to kind of piece all together I mean admittedly this has taken me most of my training career to really find the right dose at the right time in your life too that's the other thing too it's kind of a moving target yeah depending on your experience your age just your current life your current lifestyle with stress and sleep and what you got going on and so you know we can we can talk about some some basic rules of each of these and and refer to studies that show oh you know when you're in this range this is most optimal but you know it's it's it's not only is it individualized but it's individualized and it's consistently moving so this is something that I feel like I still have to always go back and revisit and I think for experienced lifters there's two different conversations here experience lifter and someone who's never lifted really before I think with experience lifters we tend to overdose we tend to do more any one of these that we're talking about frequency intensity or volume when we decide to apply them we tend to over apply versus you know doing as little as possible to elicit the most change the trend tends to be this right I'm working out I'll paint two scenarios but the answer tends to be the same at the end and it's always wrong you're working out not getting good results okay let's increase the intensity of volume and the frequency and especially if you work out fanatic that's the wrong answer here's another scenario where we tend to give the wrong answer wow everything I'm doing is working really well I bet I can make it happen even faster increase the intensity increase volume increase the frequency and then my body plateaus this took me forever forever to really figure out how to balance properly I kind of started to figure out intensity and volume when I was younger because I went from traditional you know Arnold Schwarzenegger style volume training to the other end of the spectrum which is Mike Menzer heavy-duty super low volume super high intensity so I started realizing those were related the frequency part took me a lot longer that's when I started to read about training methodologies of like the bronze era what they would say of strength training you know like turn of the century where these guys were training full body three days a week and then I realized like okay in order for me to do that I have to really reduce the intensity a lot of times what's going to happen and then my strength and gains went through the roof and then I said okay all of these really really influence each other and you really have to balance them out because the wrong mix will give you no results the right mix will give you results every single time but the wrong mix and this is the beauty of workout programming well done workout programs understand this poor programming don't understand this at all so it's not just about exercises and wraps those are important too but these are like the the foundational things you need to consider and understand if you want your workout to really produce you know significant results well it's kind of silly to me with the frequency part of it because I knew that just practicing skills for whatever sport it was I was doing like the more I did that the more often I would do it the better my skill would be and it's like to apply that same concept towards training just never was even a thought and wasn't even promoted by our coaches or anything else and it's obviously you have to affect the intensity and the volume and you have to make it right dose so that way it's like it's it's beneficial and you're actually gonna receive that type of adaptation from it but you know later on now in the career now I'm like man I wish I would have applied that to like in blocks of like let's just focus on like treating my training as a skill and let's let's develop that even further and see how much better I can get that to then benefit from that and then just you know now let's go for this block of just intensity and like see what that did and translated towards that it would have been huge yeah I tell you if you're a if you're into this and you really want to learn about this the two strength sports that I think have the best workout programming Olympic weightlifting at the top and then next would be powerlifting and that's because they have to produce results Olympic lifting is a competitive Olympic sport has been for a long time so lots of research has gone into it and then powerlifting also competitive sport more scattered not a centralized but still competitive and then third would be bodybuilding but if you look at Olympic weightlifting and powerlifting you'll see that they understand how all of these are related again especially Olympic weightlifting they really understand this to get their athletes to peak on you know day of competition so there's a lot of stuff you can learn are there some general rules when you communicate this to like the average person right so you're we're throwing around words like frequency intensity and volume if you're talking to your aunt you know or so that means nothing to them so how would you how would you break apart each one of those and explain the importance and give them the the fundamentals around each one of those points so they can then apply it that's a good question I would say with people who are inexperienced so yeah let's take each one so let's do frequency I'm talking to somebody inexperienced here's some basic rules around frequency that you need to know okay so with with people who aren't experienced free I can I can really apply a lot of frequency so long as the intensity is low enough and volume I also have to kind of keep an eye on but frequency I can have someone practice a lot if I keep it really easy I remember learning this with clients like oh I could have someone literally do something every single day it just has to be really really easy and they'll progress quickly part of that is the central nervous system adaptation they get and learning the skill which is more important when you're a beginner versus when you're advanced when you're really advanced you've got the skills down you still will you know derive benefit from frequency but I think intensity of volume are more important now as you get more advanced it kind of looks like this like total volume per body part will range 12 to 18 or 20 sets intensity if you go to failure you can cut that down by a third if you don't go to a failure you can you can get up to the higher ranges frequency depending on the intensity you can train your body up two to four days a week now obviously there's a huge range here because of what you said earlier Adam there's such a variance from individual so I think the best way to communicate this is are you progressing how are you sore if you're really sore you're probably doing too much one of the others is you're sleeping affected and in generally do you feel good if you feel good you're not super sore you're progressing then you're you're probably hitting close to the right mix I would say so I think I would communicate it similar I mean but less less words I think I would say what we know from studies that you know let's pick a body part doesn't matter chest back shoulders anything so landing somewhere between 12 and 18 total sets for the week is ideal what we know the ideal you know frequency of that is two to three times doesn't mean you can't go four or five doesn't mean you can't do one but the sweet spot is hitting that muscle group two or three times so I would divide the total whether that be 12 or 18 sets by however many days a week I'm going to work out and I end to your point around practice I think a lower intensity and more practice is going to benefit you the most when you're first getting started so instead of going into your workout knowing that you need to hit chest 12 times for the week instead of thinking I'm going to hit it one day and as hard as possible you're better off doing it at 50% spreading out maybe over three or four days that's good and you'll get more benefit by doing that especially I think that's actually true for even a lot of advanced lifters but it's definitely really true to the beginner lifter who's trying to practice those lifts yeah and try and leave those I guess we say like the two reps in the tank but like really it's just like stopping before that truth true fatigue sets in so that way like two you're you're thinking of the next day in the next training session you're already thinking ahead of like being able to fully recover and then having that energy going into the next so less is more especially in the very beginning yeah you know it's funny out of the three factors that we're talking about volume and frequency tend to be limited by time so those tend to be less abused in intensity intensity in my experience is the most abused because for sure I can hammer it real hard while I'm here there's also that that warrior you know hero mentality let me beat the crap out of myself that's what'll make it effective and the truth is I can overtrain somebody with intensity faster than I can with volume and frequency I can overtrain someone yeah in 15 minutes with intensity if I give them enough intensity I don't care what I'm most concerned with with a beginner totally especially well I think this is the reason why you know early on you heard us talking a lot about how much we didn't like the beast mode all out no days off mentality that is perpetuated in our space and that was a big message from us was it's the wrong message for most people it doesn't mean that you can't gain value from you know getting after a workout here and there but because of that mentality the new lifter comes in and thinks they got to get after it to have success and the the opposite is true they're probably going to have more success if they dramatically reduce the intensity in their training workouts and practice the lifts and get good at it especially when you're new and you're going to get newbie gains just by damn near doing anything so getting good at the form and technique and practicing it more frequently at a much lower intensity and that allows you to go somewhere when you do hit a plateau because it's inevitable everybody's going to plateau at one point in their lifting career and so if I start out the gates with putting emphasis on frequency and consistency and very low intensity and then what maybe after a month or two or three I start to see my body really stall well dude I've only been going at 50 intensity now take it up to 60 to 70 intensity and then 80 to 90 intensity so I've got a lot of room to help break through plateaus because I didn't throttle down on the intensity button right out the gates totally what's up everybody today's giveaway the RGB bundle that's maps anabolic mass performance and maps aesthetic here's how you can win leave a comment below in the first 24 hours that we drop this video here on youtube helps us with the algorithm full disclosure and also subscribe to this channel and turn on notifications if you do all of those things and you win we'll let you know in the comment section that you got free access to that also we're running a promotion right now we put together a time crunch bundle that includes maps 15 minutes maps anywhere maps prime and the ebook eat for performance we put it together discounted at 200 dollars off that means you only pay 99.99 for all of that if you're interested just click on the link at the top of the description below all right here comes a show all right so I want to tell you guys that a while ago and I think we figured out the mystery there's a mystery here uh I saw a rat right outside of our studio and it was they're back it was massive it was like it looked like splinter from the Ninja Turtles it was jacked right it's like those ones you hear about in like New York sewers I already know where you're going it looked like if you went to kick it it would grab your foot and throw you so I'm like wow that is that is a jacked rat yeah anyway last night we get a message from our assistant that the alarm system was going off here in the middle of night couldn't figure out what's going on Doug figured out and I think I know why he went in the back where we have our supplements yeah and the creatures of habit protein oatmeal like 15 of the packets had like holes nibbled on yeah and so the rat it's a jacked and expensive that's why the rat was you know jacked calories and protein he's been eating all the freaking high protein up your back dude son of a bitch yeah I saw him when I came in so I came in you saw yeah I saw him when I came in because I was wanting to switch the lights on the alarm off this morning and it saw him he was scurrying around yeah yeah shot up out out there he's all these suckers next door man the next door neighbors that had a shithole next door oh they're they're attracted I'm like crazy we gotta talk about but let's stay on this for a second because you see the duck you can put the camera on Doug's face how excited he is he is the greatest rat catcher of all time yes we had a couple here before that killer and he's back dude so I'm back how long how long until you think you'll catch this this I hope to have one by tomorrow morning I have to get the trap so we're sitting over I know where there's one there's many you know I have no idea but we have pros coming tomorrow actually actual real exterminator so I'm gonna do my best tonight and then we'll see if I can do you know what Doug uses on the for bait peanut butter peanut butter yeah not cheese oh the the best trap so far that I've found and I've had to get rid of them a lot it was a bucket of water oh and then you have this spinning um walkway it's like a little landing run it spins you put peanut butter on this and so they get on top of it they eat it and then they spin they fall to drown to death what do you mean they can't swim what they can swim but they can't climb out oh you put me like a tall bucket or something oh I'm like when they just climb right out it makes sense to me yeah I don't know that was like a real trap so I had a so at one time our our rats here have a cheese intolerance that's where they like peanut butter this one's I'm telling you this one's jack two you know the other creatures I haven't I uh I one time obviously health conscious rats I one time had to catch a mouse in my house and my kids were little my older kids were little and they're like how you gonna catch it I'm like oh anybody trap and they're like does it kill him I'm like yeah it'll kill him and they're like no but please don't kill so I bought a humane one oh it was the worst it's worse it's worse hearing him scream screaming like the glue trap yeah dude that's not humane no no no no it was way worse they like bite their legs oh no no that wasn't the glue it was the one that trapped but it was screaming because his foot was stuck in it all night hello yeah then you gotta go smash it with a shovel or something that's how way worse I felt so bad I remember the first time I made that mistake to think oh this will be easier let him out outside less gross or whatever yeah no not again no dude that was a bad it was a bad idea speaking of oh so next door yeah Adam was right again thank you for thank you for my flowers so I this is great so uh I don't know how much detail can go we had we have a neighbor move move an hour you don't have to tell them yeah we could delve without telling their business all right so they're getting evicted and they sell products in there and Adam for a while is now like how do they make money like how can they pay rent and he goes I bet you they're like they're dealing drugs or something no and we're like shut up Adam you know you always say that anyway they got evicted yeah and they found some shit in there yeah yeah yeah they found some dubs over there still they're all they just means they were doing drugs I mean they're dealing I'm like bro that means they're bad drug dealers you said yeah just means they're bad drug Adam knows a lot more about drug dealing than I do okay product I don't know why you were arguing with me for like months about this you said how do they pay the rent I mean they they weren't paying the rent they did it long enough though to stay for a while no they didn't pay the rent for months they weren't paying for a lot ever since for years dude we've been yeah but yeah but COVID I mean I know before that they were obviously paying the rent but once COVID hit I think they they had a hard time getting rent from them so my thought was if there's actually selling drugs that they would have a booming business well Adam says he knows hella but I just blew my mind when you told me you know hella broke savvy business you guys understand most drug dealers are broke because they just they spend on their own yeah we get understood okay listen the same rules apply in the black market world not the exact same but there's some rules that that are on both sides which is still the 80-20 rule and it's still most businesses fail it's still a business it's an illegal business but now just think you have a lot of people that are uneducated doing that business it's doing business is hard when you're educated it's even more difficult when you're uneducated and you're also doing something and selling something that's addictive so I'm willing to bet that there is a greater fail rate business wise and success and in regards to business success financially in the illegal black market world than it is in the legitimate world so they just like and that's my experience my experience are they doing it do a lot of them deal drugs to fuel their own habit it sounds like well that happens a lot right so it ends up happening many times is you get people that just surround it they already like it right you're already into that that's what got you into thinking oh and I have friends that are into it maybe it can be a good dealer and you start dealing it then you justify why you can take more of your product because you're making money from it yeah that ends up being something that just supplies that or you know there's still business principles that apply to scaling any business and they don't know how to do that they get it they make enough money to maybe provide for their own personal habits that they have and the things they like to do but they can't actually grow the business you know you make a good point because there's hurdles in the in the legal business world and a lot of the hurdles are regulations permits how do I you know paying taxes dealing with the market in the black market although you're not dealing with those things you are dealing with avoiding the police how do I pay these people off theft how do I keep theft and then what how do I deal with that because I can't go to the courts right you know how do I get my product smuggle you know launder so it's gotta be and then again even when you even when you start to have success say you're doing well as a drug dealer you're making good cash flow uh scaling scaling is still a problem you can only do so much yourself as far as supplying getting all that stuff like packaging all the same bullshit that applies in say our t-shirt business over here applies to in the drug dealing world and what do you do and then oh then you got to hire people and bring people on to your illegal business try finding you think it's hard to find good employees in the fucking real world try finding good people in the black market world he was like I gotta find someone who's reliable reliable and yet and get the balls to do something illegal with me and then not not wrap me out like imagine how difficult that is so yeah so scaling I would make I would make the argument I would love to see if there's anybody who's got any statistics on this but in in my experience it was just as rare if not more rare to find somebody that was really really and here's the thing that people miss it makes total sense just because someone's driving a car with sick rims or has the cool watches doesn't make them really successful at business so just so you see materialistic things and you go like oh man they're balling because they sell drugs it's like yeah they they literally not investing in yeah they take a little bit of their money that they do profit it goes right into things that makes them look great this makes so much sense because uh you know tv and movies uh actually glorify yeah it quite a bit because whenever you see a drug dealer in movies and tv although they always end up dead or whatever they always end up making a lot of money you never see them struggling with their drug business totally you know i mean it's always like we're got so much money and i'm always watching going bro take your money and leave you'll be okay but they're like gold guns you know it was it was one of the things that really this really bothered me this is obviously my own insecurities and bullshit around money and stuff like that in my own ego that needed to be fed but when i had a lot of success in the medical marijuana field and when we did and that was a legitimate business people still uh you know didn't credit me for for being good at business yeah for being good at business and it really bothered me because it was just like man motherfucker this was one of the hardest businesses i've ever built and we had people like oh of course you make a lot of money because you saw drugs like oh yeah you're a drug dealer you know so it's like yeah so how hard could that be you know it's like fuck you it's just as hard as building the business you're if not harder because the time that i got involved in it it was very gray market so you know the stuff that you had to do the loopholes the fact that we i mean i things that i had to do in that business i've never had to do here like having to you know rub elbows with you know politicians and and city officials and go down to city meeting council meetings or that i never did that for this business because i'm never worried like oh they might all of a sudden shut down the fitness business and then like zone it where we're at like you're people steal product all the time right oh yeah for that because it's like what are you gonna say yeah faft yeah i mean you all this all the same things that make this business difficult that had all of those things and more so it you know because it's drugs and everybody wants them everybody thinks like oh yeah it must be so easy but then it's also extremely competitive because wow lots of people that consider that yeah how you don't have to go into detail about how uh because you did you rubbed elbows with these politicians and lawmakers and the local area how influenced are they by stuff like that is it really about who you know oh yeah 100 yeah 100 i mean yeah it's definitely who who you know when we i mean part of what made my decision to partner up and go into business with the people that i went into is one of the one of the big guys that was behind the scenes that was his face wasn't a part of the business was already a cento millionaire and he huge huge money and he was gonna and he also is already deeply connected to like i forget i want name drop but there was multiple city officials that he was already in you know relationships with and you know part of the deal was when we were building the business like and we knew that those officials were influencing some of the lot zoning laws and things were passed we knew the areas that we were targeting and so you know they're have that they're having lunches now from the club level my job was when they came in and said hey you know uh so and so told me to come by here and pick up the check for you know donating for our campaign i just i just wrote the check you know i'm saying so that was my my part of it would be just that it's like i'm donating towards this politicians campaign and remember this is at a city level right here this is not national yeah so that would really add corporations involved yeah and i'm only and i'm doing a you know we're doing a phizer we're doing a few million dollars we're not doing like ball or crazy huge money you know and and i'm like wow if we're already you know it part of this game yeah part of this at this level and we're nobody like to think that that's not happening well we're only paying them i mean how it's like like a hundred thousand a year something for like these politicians and then you look at like their net worth yeah i know wait this doesn't add up you know it's like of course i think the salary i want to say in congress is like 175 grand or something like that yeah and you know how many millionaires are in congress dude they're worth hundreds of mills yeah like like ten houses five houses and there's a lot of little stuff that do you remember that page there was a page on twitter years ago that got canceled i don't know if they brought it back but there was a page that followed nancy polosi stock picks because she outperformed every top investor that her husband was always making just these amazing amazing yeah why follow a page on point a page called and this is we won't make this our shout out page it's a little bit different but you just reminded me it's called unusual wales or something like that unusual wales yeah it's called yeah unusual wales and it follows all the politicians and all their by the way talking speaking to that you know that all the executives for svb bank in february cashed out a lot of them did like five of them convenient yeah cfo ceo like all all these executives took out a big position all their banks before him i know by the way this is a this is a what's the congressional salary there dug 174 000 yeah 174 grand and then you're a millionaire yeah come on now so um this was a big deal here in in in the tech world because svp uh silicon valley bank it's been around what 40 years it's one of the largest banks in the country and they fund a lot of startups so when that shit went south lots of big one of the biggest companies roku roku had billions of dollars tied to 400 480 480 was part of that literally when this happens couple of the biggest you can't get your money your money is stuck yeah i imagine this weekend that just passed had been one of the most stressful weekends in this area you can't do payroll you can't do products and it's mostly because people don't understand i mean obviously roku was tied up in that but and that would be considered probably a bigger company but you know the google's the facebook's twitter's these big massive companies they were fine it's a lot of the companies that were 10 to 100 employees you know that are startups that had all of their i mean i just imagine obviously we this company bank we bank with bank of america and chase but i mean imagine if that was bank of america like all of our employees like what do we do like you know hope they still show up to work even though we tell them sorry our bank accounts are all frozen and we don't we don't know if we're gonna be able to get all of our our capital and so the fear which this is still a fear is that this could be a contagion because uh there was such a secure you know quote unquote secure bank that they're afraid that a lot of companies are gonna be like you know what why am i keeping my money in these smaller banks let me just pull it out and put it in these bigger banks that are safer which that's that's what that's what happened you get a cause what's called the run of the bank so you guys remember learning you learn about fractional reserve it's such a it is such a Ponzi scheme it is ridiculous the fact it's crazy the fact that banks are only responsible for hanging on to 10 of all deposits and then they're allowed to go out and loan out nine times the amount of your deposits so just think about that for a second million dollars goes in the bank account they only have to keep 100 000 of my million to to that legally in order for them to do business they can then take my million and loan out nine million dollars to other by the way here's how crazy it is that nine million goes to other people or a business or whatever they put their money in the bank rinse and repeat yeah so the amount of money that actually exists that we use yeah is so it's so much larger than the money that actually or should I say the money that we're using is so much larger than the money that exists so right away the fed goes in and says we're going to cover all of it we're going to just cover all of it which I know what they're trying to do they're trying to stop potential yeah I don't want to see the Lehman brother thing happen again yeah I do but this is this just this like a cracks in the what do you think is going to happen what's your guess right now I mean we obviously we've been saying this stuff is coming down the pipe and you can only print money for so long before all this is inevitable right the fed's not going to raise rates that's what I think I think the fed's going to halt raising so that actually comes out uh any day now check out when the next fed rate raise high kids and it was supposed so originally it was supposed to be a quarter and now that then I heard it was going to be 50 now this they're saying oh they might halt it yeah I don't know though because that's what's putting pressure on all these all these banks is these these height rakes so but if we don't then inflation by the way if they bail out these banks and give everybody their money that continues to contribute just kick the can down the road further so then we're left with nothing what are we left with whatever it has to understand too is like and I get it like if you're somebody who's a small business and you would definitely want the the fed to come bail you out and save you so I could totally understand being on that side but all the rest of us I mean it's we're going to pay for this it's not like it's so funny how when things like this happen and we're like oh it's okay you know the fed nobody understand you know why it is it's not like the money comes from thin air like you all are paying for it yes people don't understand inflation it's a tax your money is worth less it's the same thing as the government taxing you and taking money from me it's exact same thing it's just people uh are fooled by it because they think they have they still have their money so they call it a tax on the poor and it's a it's an invisible tax on the poor pretty pretty wild stuff I was trying to explain that to Katrina and my best friends last night about we're talking about home loan like they they actually bought a home a while back and they have like 2.5 interest or what that I'm like you understand like when you have a loan like that in an inflationary when inflation is running at six to eight percent like that you're literally making money off of them like having that loan do you get how that works like they don't understand I'm like yeah we'll just take like a million dollars the two percent interest that you pay on that okay well if you had a losing yeah the bank is losing four percent every year so you're you're gaining that by having that was to try to find a simple way to explain to people that if you have a loan right now whether it be a car loan whether it be a personal loan whether it be a house loan and it's under six to eight percent to pay that off would be silly yep like you would never want to do that in a time right now when the interest rates are that high because you're technically making money off of them holding that loan for you there's a lot of cracks in the in the seams right now I mean in the in the system we'll see we'll see what happens because if they keep pushing it out it's you're gonna see you're gonna see the market correct itself has to it's impossible to keep it floating forever yeah so we'll see what ends up I mean I think the most likely thing to happen is because of what we went through in the 08 crash with real estate what we saw with the Lehman brothers and things like that they're gonna protect the banks they're gonna protect the housing market and the way they're going to do that is by printing more money taxing more people and and inevitably accept inflation yeah exactly and what inevitably what's going to happen is we're just the dollar is just gonna dwindle like in this decade so including the last two years in the next eight years I think we're gonna see like one of the craziest like like it's so I imagine you know your parents right you talked about what your parents bought their house for like 30,000 or something crazy I bet you when they bought that they could have never imagined that same house would be a million something that just seems so crazy we're we're now living in a time like that where in 10 years from now we're gonna look back and you'll be like two million dollars for that crazy that shithole condo what and that's just gonna be normal that'll be the new price point have you guys seen the chart of how much value the dollar has lost since they went off the gold standard it's like 90 something percent oh my god so like it lost 90 something maybe Doug can find it something 90 something percent of the dollar's value since they went off the gold standard completely since they cut the last thread to that uh that's it's it's been gone so and there's no fiat currency that's ever not eventually crashed I think that's the scariest part when you hear fiat means tied to nothing right yeah that's that's what's scary to me is that you know and do you think that there's a there's a possibility or even a chance for us to reconnect it to something like you know oil or gold before it get before it completely just dissolves we can't because we're so uh now you know he faces out yeah you know what'll save us the only thing this I heard somebody talk about this I said yeah that might be it the only thing that'll save this decline will be rapid innovation if we can innovate faster than the money loses value then we'll be okay for example if you look at um tech you look at the tech market a Walkman when it first came out in I don't know when did the Walkman first came out 1980 something this was a cassette player that you put you know you could walk around with or whatever it was like 300 dollars in those dollars so today you can get a Walkman for like 10 bucks even though the dollars lost so much value why because we innovated so well and became so efficient that we can make it extremely uh extremely cheap so that's the thing that'll yeah but maybe to that point like try and try and speculate on the the average person's you know uh daily costs like where are we going to innovate so so much that we could potentially save the dollar so we've actually we've actually if you compare apples to apples uh and account for inflation uh we still are better off today than we were before the problem is people spend on more things now so what i mean by apples to apples you go to like 1950 the average home had one car yeah they didn't have a television they didn't have a microwave they didn't have internet they didn't have cell phone they have so if you compare apples to apples uh were better off except for the markets that are heavily regulated like healthcare education those are just those have outpaced inflation by quite a bit yeah so look at that since 1971 it went down 86 percent since 1999 percent hmm so it's it's like it's worth so much less yeah well i mean it is healthcare would be like one of those industries like i'm sure that's a good point healthcare there'll be a massive saving yeah because it bleeds so much like and i'm wondering if if any of this ai stuff which is overhyped of course but like if that's actually gonna here's a thing though like in terms of the trade of that of like you know making it more efficient for business owners and like the innovation there um but will that also cost you know a certain amount of jobs which then will kind of like reshift its way that's the argument but so far um it's opened up opportunities but we use education example i think we're at the beginning of it collapse if the traditional education system and it's it's being forced by the cost of education so i think for the first time ever we're seeing less people in role in higher education today than we had in decade for decades i think i think education is a big one and that's because literally i could go online right now and learn whatever i want i can get any information i want online i don't have to buy 300 dollar books you go to college they charge three hundred dollars for a book why when you can so all all of this is starting to fall apart yeah and like why would i go to college take out a loan for fifty thousand dollars and then go make fifty grand as a teacher that doesn't make no sense you know what to why yes no market coming out of high school and now you're looking at you know options i'm sure like in terms of like the cost of you know that somebody like getting themselves into that kind of debt like initially and then trying to pull themselves out like i'm sure there's going to be innovation i think both what you guys are talking about those are great now now the thing that worries me about both those is that there is a there's a massive agenda to not the bureaucracy is massive yeah so i mean because i technically when you talk about those are big institutions and youtube stuff like that that's our like the stuff to disrupt school is already there we don't even need to innovate nope yeah so the fact that we're not and it still is you know who the gatekeepers are the gatekeepers are uh companies and industries are like no we require a traditional degree but it's starting to change that's starting to change with yeah i just saw um what state did you guys see this who who who talked about this was it gary v no it wasn't gary v was somebody else i want to go was a florida yeah was it was it no was it florida i think so that announced that like they don't need to you don't need to have a bachelor's degree in order to do yes yeah yeah so there's some states that are i think it was and i know google has these certificates you can get through them it's like a six month course that they'll count as well as a as a bachelor's degree if i'm not mistaken yeah so it makes sense i remember in the medical field because i used to train a lot of doctors they were telling me how there was a shortage of general practitioners this is doctors because to go to become a general practitioner you're gonna graduate 100 something thousand dollars with a debt yeah and a general practitioner you're gonna graduate and maybe make 100 something thousand dollars and then and this is but this after years and years and years of school and they're looking at they're like this doesn't make sense i'm going to go into a different field of medicine that makes more money so this is just what's this is it's going to start to it's starting to fall apart um so and with ai you know how are they going to keep kids from not using ai to write their terms and they're not they're not a part of our lexicon you know speaking of things that are unraveling um there's a a theory on the uh you know online dating and tender to unravel also which is really interesting considering that like you know we watch the statistics on that are crazy well we just watched it go from remember just like when we were younger and dating uh nobody met online and then it went from like you know one in four and then like not the majority yeah now a majority of i think it's like three and four or something crazy now right like most people meet online now but then what's happened and i what i thought was really and uh who was talking about uh scott gallo is talking about this and i thought this was a really interesting point and you've made this point i think sal before and it's the argument for monogamy over like a polyamorous or open relationship and the and the theory of why like okay so even though we're like or you know if you read something like sex at dawn they'll make the case that our you know our animal instincts is not to be monogamous but yet we've evolved to be monogamous well why is that well in a society where you have say and let's just say a small the small group right where there's 50 people and there's uh you know 10 or 15 men let's just say that are in there well the you know five percent get the attention of of all the women which leaves the other you know 10 men angry and wanting to overthrow the guys that are taking all the women and so for us to flourish a society it made more sense that you pick your partner your wife and you guys do life together that which opens it up for everybody to be able to do that we're watching this actually happen in a market-based uh you know tech app yeah it's not forced it's not cultural definitely not cultural yes but if you look on there they've done that that women if you're not six feet taller or or higher but 97 percent of women are not going to consider you yeah now the average man is not six feet tall yeah if you make less than 100k 100k a year 97 percent of women aren't going to look at you even though a majority of men make less than 100 000 dollars so and so you literally have like four percent yeah and then there's one percent of the guys don't even have to try and talk to girls five percent might get a response the rest are basically invisible yeah and that's the literally the statistics of of tinder so you have all these women fighting for the attention of like a small percentage of men and all these men that are basically invisible so the irony of this is we're literally watching out in modern time what probably drove us to monogamy in the early days because again if you if you uh subscribe to the theories around sex at dawn it's you know our animal instincts is to sleep with and mate with as many people as possible okay then why of most you know cultures adopted this monogamous type relationship well the theory the prevailing theory I think and it's a pretty good one is that you know in a in a society like that the very one to five percent of the men get all of the women they got 95 percent of your population fucking angry you know and and so they overthrow and kill and you get war and all that and so it's really crazy to think that we're watching that happen now in this digital this digital so how what's the movement now if you're not going to find something because it's really hard to just randomly find you know somebody that you're going to connect with unless you're like pursuing a specific place like our nightclubs are like where are people going just for this statistics are showing that young people are dating less and having less they're just not into it they can't yeah they're not having they're not having right you're having the the game that the same percentage is why if you're if let's say you're in the the upper percentage or the percentage that's getting all you're going to want you don't care if you're a if you're a rich tall fit dude they're just like I'm just awesome yeah you love it you're cool if you're young attractive if you're a young attractive woman you love it everybody else is like this is why we need robots what's going I mean service all these oh god don't say that bro that's terrible that's how they justify that shit bro it's like oh that's why they want it yeah I know yeah you know what this really what this points to is that we're so quick to tear down a fence without ever asking why it's up in the first place right that's the old yeah like the cultural things exist now sometimes they existed for a reason that no longer exists but oftentimes they exist and especially when you find them across cultures across all successful cultures and have lasted for a long time you know it's easy to pick apart the oh well that's not human nature oh well a lot of people cheat or whatever yeah but it's it's there for a reason and we should probably consider that reason quite seriously well I bet you nobody saw that coming though like you don't that I mean that didn't cross my mind well they would they would have thought everybody would have been have more access to more parking yeah I mean I didn't I didn't that didn't cross my mind when these things were coming I thought it was like interesting and I thought maybe you might have some effect socially on the your inability to connect in person because you do everything virtually so I saw some of those things but I didn't it didn't even cross my mind oh wow you're gonna get like a very small percentage of men that get all the action on here and same thing for women and then everybody else is just to be frustrated as shit with it and have a and like and actually probably hate it which you see memes about it all the time every time I posted a meme about the other day and I get instantly DMs people go like that yeah yeah hierarchy that preference like it's it's just in our instinct you know it's like we're trying to deny that like what is real like right in front of yes and and and we are humans have this self-awareness as consciousness which allows us to recognize our animal instincts and to create disciplines and structure and to live differently because right just to use an easy example just use fitness my animal instincts are to eat everything that's palatable and to not move and now what happens if I do that well we know that that's a terrible life so uh so and this is true for all that stuff it's funny this reminds me of that the statistics where they interview women without children later in life and over 80 percent of them it was not a choice they just waited too long before they actually went out and tried to take it yes seriously that's sad yeah yeah these statistics are interesting I shared that on that that page that one lot of people got mad yeah it's still it's just a true by the way I'm still getting hits on that like that's every day I open up and there's at least two or three people pissed off at that that's that it's like listen I'm just pointing out that like there's a lot of people don't see that didn't see that coming you know my animal instincts is to chill on the weekends typically and like not like do more work over this like dude so okay volunteering it's great like it's it's something that's rewarding after the fact but like I didn't find myself I'm already paying a lot of money and contributing towards like my kids going to gymnastics and like doing you know like really like vested in there I'm like showing up to practices I'm going to the meets and you know I'm like cheering I didn't realize okay so our gym like had to put on an event and so I'm like oh cool like well I guess yeah this is gonna be local this is gonna be something that I can help kind of contribute and like turns out we had to move our entire gym to another gym a high school gym that was close by to to be able to host it properly uh because like we just didn't have the space we don't have like all the seating and all like the runway wasn't long enough you had to move all the math get literally like the whole thing so like this whole tumbling track is like you have these these steel um the the bottom of it um it's like these heavy like steel contraptions that you have to like move and then the mats that are on top of that are really thick and heavy and and then you have the trampolines and then you have like all the flooring and then you have all the chairs then you have like so the entire gym like we had to move from there to this place set it all back up the whole thing all over again and then break it all back down and then trailer it and then move it all the way back in so this was like Friday Saturday Sunday yeah and Sunday so I so how many people were there to do this so there was like this was the cool part of it which was like I was so I was so frustrated because like Courtney was like well this is we have to do this and like she got totally taken advantage of because like she's a very much of a an organizer and like very like methodical about us and then so the coach Vern he he picked up on that right away he he's really good at fine talent you know and like he knows exactly like what you do for a living he knows who's the the the contractors no she's the planer and her husband's boss he'll move shit he knows who's like you know gonna be the people person and like you know sign up sheets and so she was like I felt bad for Courtney she was there like the entire weekend like way early too like having to do all the stuff where you organize all of the awards that they get so like you have to print it like right there and and match it to the event that they won or they placed in and so like all the way from like five to six to seventh place you know and like have all that printed out with medals with ribbons you know attached and then like post results because like you know some of the technicalities of like normally you have like a you know something to shoot it up so everybody can see it but that wasn't working so he had to like actually print it up and then post it on the bulletin board and so she was dealing with all that but yeah so we had like the entire gym's parents all working together like it was actually a sight to be seen it was like it reminded me of uh uh you ever watch like the Amish just construct a like a bar in one day with like with like hammers and like hand screws and yeah and they're so efficient and effective everybody had like the one thing that they're focused on and like they're like just cranking it out we I think we all just kind of it was messy at first but then we all kind of figure out our strengths and then it was just like it was so funny to watch because you learn a lot about somebody when you have to work and volunteer and do all this stuff like all at once like who's like the you know just get after it guy and like you know can just lift stuff and like get uh forward and and and progress or who's the one that's like gonna sit there and think their way through the whole thing and like you know really analytical or the one that's like the technical guy that's like you know wiring everything and then like you know has all the tools or you know it's it was interesting to watch kind of all the personalities mesh and everything but like got it done man it was like it but it was what were you responsible for what did you do I was like the guy that was like the mule bro dude the mule everything in my back put it together load the mule cranking it like just putting just constantly like ripping stuff up they saw those glutes bro they do right now he's doing on my back dude I got you coach is like leave a posture yeah yeah coach is like lifting shit he can handle at least four more planks yeah you get in my way it's it's a bad day for you like that's that was the mode I had the the work hat on of like dude get like get out of my way yeah wow how many cups of coffee did you have bro I'm so I'm so exhausted guys like I was like struggling this morning well you're selling gymnastics man I'm telling you more I hear you talk about gymnastics I'm like that I didn't realize you know it thankfully it's just one the one time a year that they do this but like I wish we that he had the gym that was big enough so we could just host it there we're gonna have to move the entire setup somewhere else dude and your kids will never fully understand how much mom and dad of course not care about their care about them don't forget by Tuesday yeah already like oh yeah I was so fun right doing good no yeah he moved some stuff or whatever it's cool I don't want to do gymnastics no you're doing this forever I didn't know what I was signed up for man yeah kids are great right this this weekend we had uh we just my it was just challenging with the little ones and my two-year-old is just he's going through the stage where he's starting to get all these feelings so he had throw tantrums here and there and all day we were just challenged and at the end of the night at the end of the night when I'm ready to look at him and be like I'm you're gonna move out I'm gonna kick you out of the house then he decides to become loving happy little boy he's playing with us joking around and I forget all about I talked to Jessica I'm like it's so funny two seconds of him being loving and happy and smiling and me forget about the whole rest of forget about the entire day when I was contemplating whether or not made a right decision have kids more kids it's just so funny even the little one even my three-month-old you know she'll have a day where she just has trouble sleeping and you're literally like first of all putting an infant down to sleep can be one of the most frustrating infuriating things of all time if they're having trouble sleeping it's like it's like trying to uh it's like being in the bomb squad and there's a bomb that you have to take the wires apart or it's going to explode you're literally handling this baby like perfectly and then you oh shit it's been 30 minutes oh she finally fell asleep and you go to put her down so slowly and then you move the wrong way or you hit a you step on the floor wrong and it you know creaks or your toe cracks baby wakes up you're like you want to pull your hair out certain screams it feels like shell shock you just like oh you can just sit there and take oh so I was doing this because I was trying to give Jessica a break because she handles most of this and I'm like honey let me do all of it this weekend please you you know rest or whatever even though she's handling a two-year-old so she didn't really get to rest but I'm putting her down and I'm doing this and I'm like sweaty because I'm hot because I keep a warm room for her and I'm trying to do this whole thing and it's taking me forever to put her down and then I finally put her down and I turn around and I slowly walk my toe does the the crack or whatever and I hear her moving and then she starts crying oh and I go to pick her up and she smiles at me I'm like oh it's all good I love you now are there so because this is the second one you and Jess have had together and you ran them back to back like this are there certain things that you guys look back at what you did with Aurelius that you're you make sure that you're doing different this time like all right like it was with sleep routines with feedings with whatever like are there certain things that you're like you're doing different now than what you did with Aurelius well that's a tough one I gotta think about that she's actually a lot easier than Aurelius was he was more challenging but it's still more challenging because we have a toddler at the same time sure that's a tough one I think her crying doesn't trigger Jessica nearly as much because you know you know first-time mom and you're like you freak out yeah so she's calmer about it yeah so that's different I'm way more involved with putting her down than I was with Aurelius so that's a little different okay and she actually you know with what I'm saying she still sleeps a lot easier than Aurelius was really I mean I don't know the kid didn't sleep you guys hired an expert yeah so she dolly is a lot a lot better in that regard and at night she's pretty good although she wakes up every two or three hours to eat so I'm trying to think if we do anything differently I don't know I mean yours are so so much older Justin do you remember like fundamental things that you did different between the two boys like as far as they're raising like I think I think of that right if we were to have a second one or like okay I could have done that better I'll do less of that more this like yeah I think I mean it was definitely like a little more lax with with Everett and I think in terms of like certain things we weren't as like again like that scream thing like affected us you know a lot more with with Ethan for sure but there was different challenges between the two kids like thinking back because I remember with Everett it was like traveling was really difficult because he just did not like who what kid does not like to be in a car seat yeah right isn't that funny I was like some kids crazy some kids sleep in the car and some kids will not sleep in my older two kids my oldest son slept in the car no matter what my daughter never would fall asleep in the car and we have one of each again yeah where one sleeps in the car and one won't yeah so it's like please I want to match up Max loves a car seat yeah it's not always that way that's what was Ethan and so it was like his thunder vest you know it's like snug and like yeah anything that was snug and like I would wrap him like and he would calm him down ever it's completely opposite like he feels like claustrophobic and trapped and like he's always like he doesn't want like all of that like tight and restrictiveness right and so he's like the free bird you know like I have to like free range sort of manage him way more than Ethan Ethan's more like you know tight knit and like we got to stay on top of like everything he's doing like with Everett it's like the less is more and like kind of like build these sort of barriers around him more so I don't know I tell you man you can't this is why it's like you can't become a better parent without becoming a better person it's impossible you have it challenges you to the point where you like you have to become a better person otherwise you're just gonna it's not every insecurity you had everything every it'll the stress will press and then of course why do you move forward with it you love him so much so just like it makes you grow so much I don't care how old you are by the way I continue to grow with the little ones even though I have you know older kids so yeah anyway we have we have Cal their labs today as one of our commercials and did you guys see the video they did I shared it in the group thread I don't know if you guys watch because I know it was over the weekend I can't can't get you guys over to watch anything I said my weekend I know I was in the thick of it well it was probably like one of our sponsors if you guys are like what the fuck is this why am I gonna watch it but they used it it was it I thought it was a really clever commercial what they did was like you know obviously they're on social media so you get all kinds of negative comments as everybody does that has a business on social media of like you know oh men that have you know uh used face cream or this I saw you yeah it was a ton of like shit I'm making fun of guys yeah and they used all those clips you know behind some music and then they showed a bunch of people that are sponsored by them including us and so without doing like manly things and so I thought that's that's good yeah no it was a clever I always think it's clever what is the jab I mean even like tongue and cheek that would have been my jab initially what beauty products you know like who gives a shit like but it it again to like all these other factors of of you know guys really having like again skin issues and and also to just like wanting to look better like it makes massive difference it's easy to yeah you just you're just not invasive just rub the oil on your face that's it well I think that's the key is that it that's why guys can adopt it if it was like a whole process oh yeah you're just six step beauty you ever seen these words you ever seen those memes where it's like where they show a shower and they see like a woman's shower bro that's our it's like hair face hands you know that's a guy's is like it's like just a bar soap yeah yeah washes everything that is that is I used to do that like you wash your hair with bar soap when I was in college oh my god of course he does he gives a shit I'm just like dude ah you know like I didn't want to use the one love when they came out with like the all-in-one thing you know you score it I was by just do the whole thing right so are you guys wise like that like that's a that's a fight in our house for sure I kid like I have like my little corner that has like three things that are all organized and there must be 60 bottles in our fucking shower 60 dude not exaggerate you should see my you should see my son what are you doing in here that you need so bad if I use her shampoo or I'm like I ran out of mine I'm just like uh I'm gonna use her it's like you know 80 dollars or something crazy you know I'm just like hey yeah you smell like my shampoo I mean so mad like my girl's got like literally like five different shampoos and conditioners like for different I don't know times of the year for her hair or seasons or smell looks or something she's doing or how close it's good to the haircut the hair color yeah but a different why why do you need this many different bottles you should see the shower my son and daughter used my older my older two because my son will have like he has one thing that he uses everything else is my younger daughter because now she's 13 so now everything she's got to use every yeah they must be born with it then right it's not even like it it's like well they're marketed to so hard yeah and they're more concerned with uh with of course appearance and stuff like that there's more value placed on that so there's there's that and the market is heavily with products I go to look up any skin care hair care product and nine out of ten of them are for women one out of ten I still can't figure it out though okay you have shampoo you have conditioner you have soap you have face cream what else could you have there's like 10 million different versions of each what else yeah I don't know that's so it doesn't make sense to me and that's a lot right there and yeah well I just make words up and you put it in a bottle this balances my skin this this is for wrinkles this is for uh hey Caldera the just the oil by itself uh my wife has gotten rid of a ton of stuff and just uses that now that's true 100% yeah I know I've gotten all kinds of great feedback from it I think the last commercial we shared that person who had sent back that was like life changing for them that had all kinds of like skin issues like that and then they started using Caldera it's been no it's been a great it's been a great product who's got a shout out today you got one yeah I got one um in fact I referenced him in this episode where I talked about his and it is um Scott Galloway he's the author of The Four which is one of my favorite books that was a great read he's he's actually written another book I want to read I think I shared it with you recently his Instagram handle is it's right there pro pro gallery yeah pro like professor so P R O F Galloway G A L L O W A Y so he's got some pretty good content also what I was referring to with the whole Instagram thing he had a he had a good interview where he talked about that that was really interesting hey check this out a new study came out that showed that CBD improves the perception of your workouts in other words studies show that people took CBD before they worked out they enjoyed the workout more anyway we work with a company called Ned that makes the best hemp oil products you'll find anywhere high in CBD but also high in all the beneficial cannabinoids you find in hemp in other words it's full spectrum and this you can feel take it and let me tell you 45 minutes you could tell the difference anyway go check them out get a discount go to hello Ned dot com that's H E L O N E D dot com forward slash mine pump use the code mine pump and get 15 percent off all right here comes the rest of the show our first caller is Marcelo from Spain Marcelo what's happening how can we help you hi guys so so so crazy to be here not actually I'm pretty excited to talk to you thank you thank you thank you very much okay so I'm gonna read the my question so I can get the facts extreme okay and I'm a personal trainer here in Barcelona and I haven't I haven't doubts with a trainer with a client of mine that I I've been training him for a couple of weeks now maybe a month and so and he recently confessed to me that he used to be a woman and he is now he's 21 years male and he was just initially asking because he's having a hard time feeling his chest in the bench press and then he told me about the operation and the whole process and and now I was like okay I know I actually learned a few tricks and thanks to you guys how to activate a chest better how to how to how to feel it better in the bench press but that just give me a whole a lot more questions about how what should I expect about this client because initially the numbers actually didn't make sense to me because I actually calculate the body fat of my clients with the circumference measure to estimate the body fat and he as a male he was in the 12% body fat like being a small a small guy a kind of chubby and as a female it makes more sense because he has 24% body fat so that started that started my question and I I just want to know if you guys can point me to the right direction but how how what should I expect with this client okay good question because we just came out with a new program called maps trans now I'm just kidding uh here's the deal yeah there's no there's no difference whatsoever you always train a person as an individual and men women uh whether you transition or not there's no difference there's always individual considerations so the surgery you're referring to I'm I'm assuming you're referring to the double mastectomy that could change how the person feels the pack but it would be no different than if I train anybody who you know mentioned that they didn't feel connection to a muscle I would still use the same techniques and form to try to to connect the body fat percentage now that's an interesting one because men and women you know biological men and women store body fat differently now going on hormones will change that a little bit but not a hundred percent so if you did like a skim fold measurement and used the the the numbers that you would get off of a biological male it would measure differently because men tend to store body fat differently than women do and vice versa so that's a little different but whatever measurement you use stick with it and what you're looking for are trends you know the total number doesn't make as much of a difference or is not as important as are we going up or are we going down which will tell us a lot about whether or not we're being successful but as far as the workouts concern doesn't matter doesn't matter don't care if I have a man woman old person young person it doesn't matter because I'm looking at them as an individual I'm looking at their technique I'm looking at their movement I'm looking at their muscle recruitment patterns their strength how they feel and whether or not they're you know male female really doesn't matter because again it's always down to the individual is this person having a hard time activating the chest is that primarily the issue or what what are you experiencing well the initial question from from him was what was just that he was he was having trouble seeing the chest in the bench we already take the the second measures in the checking and he's progressing but I give some initial tips the practice that Adam mentioned and about doing the flies in the floor with the foam roller in the back and doing some initial priming in the chest and I'm hoping that that that that will work but but yeah yeah just it was just that behold like another muscle another exercise he feels he feels like like normal and I should learn learn that for you guys you like to train everyone like an individual I train I train girls like really like really heavy and I actually had a lot of success with but I also know like in these couple of years I've been a trainer that the that the body changed changed differently and like women used to like like salsa used to the store pad more more in the legs and in the glutes and all and I'm just worried about about the guy because my initial in the initial consultation I already told them what what we should spend what we should be like we have a like like like a plan for that and how his body may progress and now I feel like I should I should break it to it like maybe his body still is going to react like like like like like like a woman because he actually moves a lot like a woman he actually had the legs of a woman and the glue which I really tied and actually and and I'm a plus like like a difficult more question is that he's going through the testosterone therapy and so I guess I I guess we should we should we should expect a lot of change like more than normal change for like for a normal client so I just want to know if I how would I manage that information with him okay so expectations this makes a lot of sense but again I'm going to go down to the individual but let's talk about generally speaking generally speaking biological men are going to build muscle faster than biological women even if a woman is on testosterone a woman on testosterone she'll build muscle faster than if she wasn't on testosterone but typically she's not going to build muscle like a biological man that's natural this is just a fact so you may say something like this like well because your biology you're probably going to expect to build muscle a little slower but to be honest with you again it goes down to the individual because if I was training a guy and let's say they're a biological male and and I'm noticing the progress is whatever the progress is well that's the way their body's progressing I wouldn't need to explain it away by saying you know your male female ectomorph mesomorph you know good genetics bad genetics you know it really doesn't matter it's always going to be down to the individual when you're training the person so at the end of the day because they're working with you as a trainer you're watching them you're watching their progress you're watching how they're progressing what they're commenting on how they feel and you know the movements and stuff like that and that's what's going to dictate your workouts not you know what their their gender is or what their biology is okay okay okay great that leaves a wave of my shoulders yeah no problem yeah yeah thanks Marcelo thanks for calling in do you have maps prime pro by the way that's a great program for trainers yeah for sure I have it I have it before I break it out with it with a with a call before no yeah I have prime prime pro yeah yeah I'm I'm safe and all the programs actually they really helped me with every kind of flying that I got so yeah all right awesome I really thank I really thank you guys thank you so much for your time and this is great to me actually I kind of want to give a professional but I'm freaking out right now well thank you got this man thanks for calling in man we appreciate this port thank you thank you thank you you got yourself how long do you guys think before the fitness industry actually does come out with a program with programming around that specifically yeah uh because you know they already market to women you know fitness for women fitness for men fitness for you know they like to category there's a money angle there somewhere they'll find it yeah but yeah it's just that that group has to grow big enough to where it makes sense as soon as it does though they will yep 100% yeah yeah there's no there's no doubt but yeah it's like it's this is no different than when we would get questions like you know what are better exercises for men for women regardless it doesn't matter if I get a client in their I don't care if they're male woman whatever and they say I want to work on this I want to work on that and I watch the move and that's what I look at well it sounded like he was looking for the words to me yeah I think he's listened enough to understand that he's already doing the right things uh with him I think the thing that he was looking for was how do I communicate that to him and let him know that like hey you you might be progressing slower because of these now what was interesting which is true is your biology does uh I mean largely this is almost always true and I always fat for sure how you store life I remember years ago I had a trainer brand new trainer back then we used to do skimfold testing and there was one for women and one for men there were points for women and points for men yeah he tested this woman and used the male measurements and her body fat percentage came back some crazy number yeah and he couldn't figure out because she looked lean and I looked at it and I said oh yeah you're doing you're doing upper pec you know the pen she would test or whatever which is gonna work for so we had to switch it and then it made more sense but yeah when you're when you're working out it's all about your individual body that's what you pay attention to really nothing else our next caller is alexandra from new mexico alexandra how can we help you hi good afternoon thank you for taking my my call my question I'm super nervous so I typed in my question just so I don't forget no problem I feel um well thank you thank you guys for everything that you guys share I am a true true fan here I probably have everybody annoyed with because I just talk about you guys all the time but I don't care thank you um so um I feel lightheaded every time I squat um I started your programs back in July of last year and my squatting hasn't my weight hasn't changed it's been 115 my volume has changed it it was it used to be four reps my max one 150 for four reps and I can do eight to 10 reps now but I already did anabolic I already did performance I'm currently in aesthetic phase three I do feel a lot of gains well not a lot but I feel my my upper body it's it's better than it was before but I do not feel like my muscles have grown in my lower body and I thought okay if I want more muscles I also need to squat more weight and like I said I've been stuck at the same weight which is 115 um I was wondering if you guys can help me because I don't want to I feel like I cannot increase my weight because every time I squat I feel like headed and it's like I have to do maybe like four reps and I have to stop and I have to breathe and then I continue with my rest okay good question first of all you did get stronger because you're doing 115 for twice as many reps that's a big that's an a big improvement so uh 115 for four and now you can do eight so you did get stronger which means you probably likely built a little muscle but let's address the lightheadedness when you're squatting that usually comes from one of three three areas so I'll ask you the first question do you normally when you get your blood pressure checked is it normally low no it's always been good okay so so blood pressure is normal yes okay and then do you consume carbohydrates in your diet or are you on a low carbohydrate diet no so after listening after all your advice I'm trying to do like a cheat sheet and I started my bulk from July all the way to December my average calories where I got them up to a 2000 average I mean that's that's a good buck for me because I was used to I'm coming from 1200 calories 1300 but it was very low it used to be very low so I got my my calories all the way to 2000 and then my protein used to be about 100 118 the most I did was 131 and then my carbs the most I did was 198 average okay well that's good the other one I would normally say a sodium but you're noticing the lightheadedness only when you squat so there's something that okay so this is this is interesting because I've had clients like this when they squat or deadlift those are the two exercises they'll notice what can happen when you do a full body exercise that requires a lot of exertion like a squat is you get this temporary spike in blood pressure when you're exerting yourself and then when you get to the top of the squat the blood pressure tends to rebound by dropping below baseline so you get this blood pressure spike then it gets this drop and people tend to get lightheaded at the top of the movement so there's a couple things that I found that can help people or there's one thing in particular I found that can help people like this when you do your squat and you come up to the top of the rep continue to brace your core and try and continue to keep your legs tight what you don't want to do is exert yourself come up and relax a little bit at the top because that could cause that blood pressure to drop so when you come up to the top kind of stay tight at the top and the core and legs so that the blood pressure doesn't drop too low see if that makes a difference in in the lightheadedness that you feel in my experience that helped I guess I'd say about 70-80% of the people that notice this I'd be curious to see your breathing patterns as well and this is something I try not to like coach as much it with when people are bracing because it can be a distraction it could actually make you know it worse in terms of like the the rhythm of it but if you're finding that like when you get up you need to like get a breath after you're done with your rep I would I would try to breathe through your teeth I think is one of the cues in terms of like exhaling so that way I'm still tight and I'm bracing but I'm still getting those breaths in so I don't know if you're holding your breath at all that might contribute yeah you could be a chest breather right so I some value I think that's a good point Justin maybe get on I don't think we actually have one do we have one or you just maybe a thing we should do do we have a breathe do we do it I don't think so I think that's Stephanie Stephanie did one on there I don't know but you get on YouTube and find like you know a breathing exercises for you know learning that to breathe properly when you're lifting and follow follow whatever probably that I'm sure the top video will be on YouTube and you can probably search it while we're talking right now the other thing that may be a value to you is adding a little bit of of hit cardio post workout two or three times a week to maybe potentially work on your cardiovascular endurance so are you doing any sort of cardio right now at all no so is it light headedness like sudden lightheadedness or is it that you're exhausted no no I'm not exhausted it's just that I know that when I'm and I'm trying to I do practice my my breathing so whenever I go down I breathe and then when I exhale when I go up and I still feel like hit it I my weight has been I haven't been able to increase it and I don't do cardio because I don't want to lose my little gains that I have okay yeah I walk I so we did have a video on how to breathe so we'll send that to you Ben Pollock did one but when you will go down and you breathe out because you're exerting that exertion causes a temporary rise in blood pressure and then like I said what happens to some people is when they get to the top of the rep and they relax a little bit the blood pressure drops down low enough below baseline to where you start to get a little dizzy and light headed so what you want to do is stay tight the entire time and when you breathe out you want to breathe out just to sit through the teeth another way to say it is to breathe out through the back of your throat and yoga they call it I think a huge I breath what's it's like it's like this this this controlled breath that comes out it's not a relax it's not like a relaxed breath so when you breathe out and then at the top stay tight in your core stay tight in your legs see if that makes a difference then go into the next rep see if that makes a difference like I said about I had quite a few clients that experience they were all female by the way which is really weird but about 80% of them this technique completely cured the problem and it was always with either deadlifts or squats I almost never got it with anything else definitely part of the bracing you know tends to affect this so yeah try try that out because I feel good with the deadlift and my deadlift did increase from a little from 135 to 148 from July to now okay yeah I would stay tight in your core tight in your body at the top of the rep so think to yourself to keep keep the muscles to maintain your blood pressure high don't don't allow yourself to have this like relax almost at the top where you're you're exerting and then there's this this kind of relax at the top that causes that that rebound and blood pressure so I would try that out and I would like to put you in the forum I'd like to hear about the same thing I'd like to hear if this is working for you okay yes definitely thank you I would appreciate that all right we'll put you in the forum and let us know try it out try this technique out and see if it helps should I also try the cardio as well do one first do what Sal's saying first uh and see if that improves if that doesn't then I would then I would try some 12 minutes of hit cardio three times a week post workout and while you're doing it the idea is to work on your breathing real deep breaths into your nose and try and calm your heart rate while you're doing cardio cardiovascular training okay perfect I will all right thank you guys thanks Alexandra yeah this will happen to some people I can't remember the term of it but some people will get this standing up they'll be on the floor they'll stand up and they'll start to get lightheaded and it's not necessarily a bad thing but it's it's normally blood pressure related to what it's that though it is but I had I remember one woman it's in particular when we deadlifted and squatted this kept happening and so then I would have her brace the entire time yeah and it it fixed the problem and like I said I've had several clients like this and it made a big difference and you could test this you could go to the doctors they'll test your blood pressure they'll have you lay down and stand up and see if they notice that that that's the rapid up and down movements to that really affect that our next caller is Shelby from Canada hi Shelby how can we help you hey how's it going guys good all right good um so I'll just start with my question and then kind of give a little bit of a background I have high cortisol levels I got them tested recently I've been working with the naturopath for about a year and I was kind of wondering what I can do activity wise to help like manage that without making it worse so um I'm a student uh yeah here let's look at my notes it's probably easier um I've been a student for a year in a medical program so I'm in class about six days a week and then I have about a year until I'm done the program itself and it's super intense he's been really busy and it makes it so I'm more sedentary than I was when I started the program but my stress levels are incredibly high so I wasn't surprised when I got my cortisol testing back and it said that I was sitting at a higher level but now I'm just trying to figure out what I can do to manage that outside of my other pillars like my nutrition sleep and then other relaxation methods that I'm trying to incorporate back into my life um so I was just hoping to get a little bit of a little bit of assistance from you guys good question are are you is your is your naturopath looking at your gut health as well because oftentimes there's some gut health issues associated yeah so that's the first thing that we actually work through um I've been working with them like I said for about a year so that that's been a protocol that I've been on for I'd say like nine months once we kind of figured out what we wanted to work through and now that they're comfortable with where my gut health is and I'm comfortable now we've worked into more like adrenal testing and started with my cortisol levels and that's where I'm at okay with exercise when it comes to um symptoms of high stress or or you know inability to deal with stress which cortisol high cortisol tends to be one of those things um you want to do forms of exercise that are recuperative and rejuvenating you don't want to do forms of exercise that are forcing adaptation or causing more stress to your body so you're going to avoid hard exhausting workouts okay walking is excellent nothing intensive yeah walking is excellent strength training can be great as well but just not a lot of it in fact I would have you do a full body workout once a week and I would have you do one exercise per body part I would keep your intensity moderate at best so the goal is just to kind of get better at the movement practice the exercise and then I do things like walking and yoga for other forms of activity and exercise um and you know they're good for you but they're not going to overwhelm your body's stress adaptation um those are the those are the big things from an exercise perspective perspective because they're already handling your diet they're looking at your sleep you looked at gut health um because those are the places I would look at stimulant use things like caffeine can affect cortisol um those are all the things I would look at if you were my client but from a purely exercise perspective you want to train yourself so that you feel good before during and after the workout we're not trying to make you like push you make you sweat we're not trying to beat you up it's like I'm trying to go into the workout and take care of myself so it's going to be more of a recuperative type of of model with exercise walking is going to be the best yeah walking and especially outdoors if you can and you get sun and you get all the other benefits of being outside in the fresh air um and it's also just being in nature helps to kind of lower those stress levels and get your mind outside of that like constant spin of uh you know inundating it with what you're trying to do with school and everything else um but really take this time as an opportunity to you know go through and and and work through all your joint health and range of motion and you know make sure that you're countering a lot of these fixed positions that you're in all day long too if you're seated a lot like you know expressing that full extension um and to also make sure that your shoulders are functioning properly and so you know just a few of those that you can kind of ritualize throughout the day at any given moment um just expressing movement and getting that kind of blood flow is going to help a lot with that restorative kind of approach that's really helpful thanks guys um just one quick follow-up question on that so I have maps anabolic and prime and prime and a whole slew of other programs and I kind of bounce in and out of them as I find myself at the gym if I wanted to like scale one of the programs that I have down to be able to do like a full body one day a week plus just more mobility sessions what how would you guys kind of fold those together you know actually I would have you do maps 15 yeah that's the program I'd have you do mm-hmm yeah 15 minutes a day use a suspension trainer you don't even have to go to the gym you have I think that would be ideal for you and keep the intensity moderate that would be perfect that would be better than one full body workout a week that's really convenient because I have maps suspension too and I have a suspension trainer at home so that makes it so I can like in between studying good I'm going to send you maps 15 is perfect yeah that'd be awesome thank you so much follow that program do nothing else and if you want to add anything just like this is just walking and the way I would use walking would be to break up your day that would be the best way to do it in a way that's recoupable not all at one session don't like an hour and a half walk once a day but rather 30 minutes here 20 minutes there 15 minutes there you know something like that that'll be the most that's the most effective way to use walking as a way to improve your stress level okay cool yeah I know I just kind of want to coast and manage my health up until I'm done this program and then I can kind of get back into more consistent training because at this point my mental capacity is so focused on school I can't focus on yeah yeah well yeah well thanks she'll be good luck we'll send that to you thanks guys you got it all right yeah you know it's important to communicate when your body's overwhelmed with stress exercise or more exercise is just it'll it'll not only not work yeah it'll send you backwards that's just the bottom line our next caller is Yvonne from Texas Yvonne what's happening how can we help you hello guys how's it going good good man so my question is I'm a medical technician in the Air Force I work inpatient at a hospital I'd like to know what I can do to keep my mental health from going down the drain because of a sleep on a night shift schedule uh 7 p.m. to 7 a.m. I'm part of organizations and groups that hold meetings and events during the day so I often have to stay up late or wake up early off to the middle of the day around 12 p.m. but that best is with my sleep schedule I'm constantly battling the issue of sleep any into any insight on my situation would be great what's your training look like right now are you lifting uh I am yes what's it look like how many days a week our sessions like what's the program and give me an idea of what we're doing so I've ran anabolic twice I've ran performance once I'm on my second run through of aesthetic I try to go when I can uh so I work a two on two off schedule so I do have days off and on those days off I like to go and that's probably one of the main things that helps with my sleep but the workouts are complete garbage because I can't get enough sleep yeah you're so aside from getting more sleep um you need to work out less yeah my aesthetic is too much for you yeah unfortunately because so so being sleep deprived there's not much we can do about that besides trying to facilitate more sleep and rest from an exercise perspective it's just going to add more stress to your body now you don't want to do any zero activity because some activity is recuperative as well but a even maps anabolic is going to be too much for someone like you I would go maps 15 minutes and that would be the workout program I put you on and that you should start to feel better on but honestly the big thing is going to be getting more sleep and you know you look pretty young so you can probably get away with it a little bit now but it's a it's a you know it's really really hard to get around and over time it can cause some serious health issues so over time you're going to want to try and find ways to get more sleep but adding lots of workouts is going to is going to be detrimental it's just going to be too much how are you handling sleep on your days off are you trying to also like kind of mirror it to your work schedule in terms of like sleeping during the day and kind of staying up are you actually like showing completely off yeah I'm trying to I try to keep to that 7 p.m to 7 a.m schedule just because I uh if I don't then I'm exhausted at work and uh I just end up falling asleep on my lunch shift or on my lunch break so but that's not that's not really my issues because the day on the days off I often have to go to some kind of seminar some kind of meeting some kind of events and I have to do that during the middle of the day so I end up getting maybe three or four hours of sleep total you get time to do you are you able to take naps I can I just don't know a proper way to kind of utilize naps when you can yeah you know so you know studies will show that less than five hours a night of sleep contribute strongly to mental health issues like anxiety depression uh paranoia and sometimes even worse so so getting sleep when you can would be the number one priority even if it's a 10 to 15 minute nap in your car that's going to help as far as exercise is concerned I wouldn't have you do anything more than mass 15 minutes that's it anything more than that is going to just tax your body and I'd even modify it on the days where you feel tax like if you because it's it's designed for you to do basically 15 to 20 minutes every day when you're lifted and when you're working and you have a long day like that I think movement's good so going through the movement but then regressing the intensity yeah going real lightweight just kind of going through it so you get some exercise and then on the days off or days that you do feel good and rested then you can ramp up the intensity kind of get after the workout but yeah I think maps 15 is the answer bro because anything more than that with everything you got going on is just it's making it harder for you do you take any supplements I take reason okay there's two supplements that may help you okay that help the body deal with stress the first one's ashwagandha and the second one is rhodiola rhodiola is a little stimulatory ashwagandha is more relaxing so I would use rhodiola towards the beginning of the day ashwagandha later in the day both have been shown in studies to help the body deal with stress now they're not going to fix what's going on but they may help you a little bit so those two supplements I would look into as well they're both in uh um organified green juice and red juice right yeah so you green juice has the ashwagandha the red juice has the rhodiola and I love those for that so I like the idea I love that idea okay awesome all right man yeah I appreciate it you got it well good luck we'll send you mass 15 if you don't have it awesome I just want to thank you guys for all the content that you put out I know everybody does it but uh it's a bit of serenity in a unbalanced schedule that I have you got it man you got it man keep up keep up the work and hopefully you can get out of that crazy schedule yeah it changes the thing in there big dog yeah all right I appreciate it thank you all right man yeah that that's uh brutal yeah I mean they do studies on you know what they say do you know how hard it be to do that to Carson and Jay you know you think at that age it's it's easier or be better because you're young but and sure physiologically that's true but man be imagine being in your 20s and like that's like you have to that's your life yeah I know like you ain't hanging out with nobody you must be working towards something you know because because that's crazy but yeah they show less than five hours a night uh is uh mental health issues start to pop up I mean all the way to almost psychosis levels yeah I mean it's not good I got a newborn at home I know what that looks like so yeah but uh but yeah when you're like that it's like you know adding exercises not even a good idea you know what I didn't even think to ask him if he had the ability because maybe he has a place at his work because I don't know what the shifts look like and that those long ass shifts that he's got going on if he has an ability to like hang a suspension trainer somewhere and you know get a little micro doses of working out one set here yeah yeah while while he's working trigger session would probably be the most beneficial way yeah something like that if he has that flexibility so if you listen to this Avon and you have the ability to do this where you can do it break up the 15 minutes yeah in these little micro dose workouts with a suspension trainer something throughout the day while you're working I think that's not a bad idea when I was a when I was a kid my dad worked because of my parents were trying to make it he would work two jobs you know same job but two like job sites or whatever and he's like how did you make that happen he goes I would literally go sleep in the in the truck for 10 minutes when I felt like I just couldn't make it anymore and then go back to work and then go back and take another nap for 10 minutes so every little bit matters that's right kind of an environment that's right look if you like mind pump head over to mind pump free dot com and check out our guides we have fitness guides that can help you with a lot of different fitness and health goals you can also find all of us on instagram so justin is at mind pump justin i'm at mind pump de stefano and adam is at mind pump adam today we're going to teach you everything you need to know to build a strong well developed chest when i think of weak points and in areas that i struggled with developing for a really long time chest was up there with the yeah it was for me it was for me for sure i got more caught up in the weight i could lift versus how i was developing my body i think it's one of the most challenging muscles to develop for most people because the form and technique