Hello, everyone. Welcome to Mind Pump. In the first half of this episode, we talk about two neglected bicep exercises that can kickstart your growth. Later, we talk about the Colorado experiment where Casey Viarder gained 63 pounds of muscle in only 28 days, as well as other topics. In the second half of the show, we coach four live callers on questions such as, I'm skeptical about full-body workouts, but I'm having a hard time getting through my split, so do you think it'd be good for me to try one? I have body aches and muscle imbalances. What's the best way to correct this? I'm a hard gainer. How can I build some mass this winter? And I'm a female trainer, and I'm nervous about spotting men with heavy lifts. What should I do? One more thing, we have another channel called Mind Pump Clips where we take clips from the show. They're short, they're easy to watch, and easy to share. Go check it out right here on YouTube and enjoy the show. I've had a lot of success with clients on making their arms look better simply by focusing on those two often-neglected exercises. You know, you position this tip for aesthetic purposes, right? But I actually have found this to be a necessary exercise for me to avoid elbow pain. So when I was chasing the heavy deadlifts and I wasn't doing a lot of these, you know, auxiliary exercises, I was focused purely on just the compound lifts and I was getting stronger and stronger. One of the first things that I sort of noticed, I sort of getting that elbow pain. And of course, addressing it with some wrist and shoulder mobility started to alleviate it. But then what kept it from coming back was actually incorporating the reverse curls or zopmin curls. Hammer curls was actually strengthening those muscles and taking them through full range of motion. Yeah, well, the two important things of biceps, when you're looking at variety, one is elbow position. So elbow by my sub body, elbow in front of me, maybe even elbow up here. The other one is hand position, the hand supinating the hand and proning the hand, the biceps involved in that. So if all your bicep exercises involve your hands being supinated, you're actually neglecting training the bicep in these kind of different ranges of motion. That's why throwing these exercises in often gets people's biceps to finally respond when they've hit a plateau. Yeah, I just know that you got to do this gradually with the reverse curl. I remember that was one of those, like I was a bit overzealous. I get him back to doing them because it wasn't something that like I would just normally program in there. And oh, man, I definitely strained my forearm flexor. And it was one of those things where it was a it was definitely a body part that was neglected, you could tell because it's just the strength wasn't there yet.  Definitely highlighted the fact of how necessary it was for me to address. Yeah, I remember going through a period of really trying to get my hammer curl and reverse curl stronger. And it was mainly through because of judo and jiu jitsu because a lot of the gripping your hand is in this position. Yeah. And I'm arms grew. And my arms grew because those were exercises that I kind of neglected. So it wasn't like I trained my biceps more. It was just that positioning. And I will also say this when it comes to bicep training, a neutral position with the hand is actually more functional, in my opinion, than the supinated grip you're more often you're going to grab things with your hands facing each other. And this position here is in the real world. I mean, you need that kind of strength. So if all your bicep exercises are here, again, you're neglecting an important movement, important range of motion and just throwing those in just swap out some of your supinated curls for hammer curls. And like I said, watch what happens when you was often see some growth or something like that. Today's giveaway maps split advanced bodybuilder style workout program. Here's how you can win free access to that. Leave a comment below in the first 24 hours that we drop this episode, subscribe to this channel, turn on notifications, do all those things. If we declare the winner will let you know in the comment section, and then you'll get free access to map split. Also, January, this is when everybody starts working out, people set goals for the year. We'll check out what we did. We put together three bundles, each one giving you between six to nine months of planned workouts. Okay, so it's all set up for you. And they're bundles because they're multiple workout programs. Here's what they are. We have the new to weightlifting bundle, we have the body transformation bundle, and the new year extreme bundle. Okay, all three of them will save you between 300 to $350 off for retail. All right, if you're interested, if you want to learn more, you just want to sign up, click on the link at the top of the description below to get set up. All right, here comes the show. You guys are you guys still tracking and paying attention to all the stuff that's going on with the chat, see GBT and the all the AI stuff that's coming out software for generating like, obviously, you saw the the lame trend on Instagram of showing the AI generated pictures and stuff like that. Yeah. It's pretty wild. Like, how like, I felt like it came out of nowhere. And then I'm seeing it all over the place. I saw the image that Justin had generated the other day was just it blew me away. It looked like a really good piece of art for this new this new newsletter that we're going to be releasing soon. And I thought it was like, epic. Yeah, so cool. Our artists, I mean, are a lot of artists can be put out of business. What I mean by that is like, like, of course, there's like famous artists, right?  But I'm talking about like, artists that work for freelancers. Yeah, and they create, you know, logos and designs and, you know, those kinds of like, it feels like these these AI generated images like replace that very easily. I definitely think it's it's going to disrupt everything. And I don't really know what that looks like. I'd have to talk to some of these graphic designers because it it was just so the the image quality and like what it generated was way better than I anticipated. And if you think about how much further they can advance that from where it is right now, and you're just all you got to do is give it parameters and have it base it off of a style. So unless you're you're creating a new style doesn't exist yet. It's fair game for the this bot to basically just like create something within that vein and it does it well. I think that's what I've been most I was talking about this with my my two friends last day they were unfamiliar with this stuff. And I was like, you have to log in and check this out. What's blowing my mind is that every time I've used it, it's better than what I would have anticipated. That's the part we knew this was coming. We talked about it. And it was just and all I thought was like, you know, original artists are still always going to be way better because it's going to be, you know, that's part of the beauty in the art is how unique. And but I mean, to what you're saying, just creating unique pieces, you can literally just tell my buddy last night like, I mean, I said, for your your wife's birthday, I said, have it write her a love letter, put the put it in Shakespeare form and like a sonnet. Yeah. And add a couple of things. We have two kids together, how old she is to her favorite things like cue it a few and watch what it writes you, you know, write something better than something pretty crazy. I mean, I told him to do that. I haven't I haven't heard back from him when we were discussing how I did the Instagram post with you guys. But I just think it's so crazy how you how specific you can be and and how good or how vague and still how good. So here's the challenge. Here's what I'm going to predict. The challenge is going to be because this technology is so potentially disrupting, there's going to be a legislative battle that's going to start to happen where politicians driven by their, you know, who they represent, whatever, are going to try to pass laws to prevent AI from, you know, quote unquote, taking the jobs of people. And then the counterargument is going to be you are preventing progress or preventing advancements with laws like this. For example, when, you know, when the industrial revolution happened and machinery was able to do what people used to do by hand, there were definitely places in the world that passed laws saying you cannot make rugs by machine. They have to be made by hand in order to protect their workers. And what ended up happening was they got passed up and they can't produce fast enough. Those places actually remain poor. And yes, they predicted some workers, but progress halted. So I think, I think we're going to see a lot of pressure because like with artists, for example, like how much you want to bet artists and musicians are going to try to lobby and say we need laws preventing AI from creating music, from creating art or from it being used. Maybe individuals can do it, but it can't be sold and used. That's, I bet you that's what's going to happen. I don't know if they'll get very far. Honestly, I'm tripping out that simultaneously it's advancing alongside text because I thought if anything it would have been AI would have been more text driven first. You know, the imagery stuff is like really crazy to me that it can it can generate its own version of these like famous artists and do it well. It's not like hokey or anything. So I don't know that they're going to be able to have much of a an argument for blocking because it's an original piece still it's in the style and that's kind of always been great area to begin with. Well, I think that's the the the only leg they have to stand on or the argument because I don't disagree so they're going to try how successful they're going to be.  Because the closest thing that I could see is like okay if you cue the AI and you use my name you use my art as a base I should get some sort of a royalty right so like if you like name a I don't know that could be an angle they'll use right like if you type my name in there that's right yeah if you use my name specifically yeah but think about the how far that'll reach every artist every creator has bar stands on the shoulders of giants every time we give advice on fitness we're probably not the first ones to say that or bring certain topics up so a law like that could be interpreted in such crazy ways where we prevent any creator from creating anything. Did we share on the podcast what we Andrew did? Did we share that on the podcast when Andrew cued it to write a mind pump episode? Oh yeah. I mean that was crazy yeah like write up like an outline for an episode yeah and it out I mean it really I mean it was basic but what you and that's what the current tech but what you could do is you could have this basic outline tweak it a little bit and now you have your outline versus having to create everything.  Makes me curious like where we are within audio AI like so where they're taking voice clips from people and generating sentences and audio. I'm telling you guys right now that that when people think art like music and creativity they think that machines can't touch that I don't I completely disagree I think that the machines are or the AI I say the machines like this is terminator the AI. Sky Nets. I think that the AI is going to figure out because it's I got history of music it's going to figure out what people like yeah it might even be able to figure it out better and write a formula and create music that taps into it will because there's our the book hit makers talks about this I mean most of the the success in in music in movies has a formula to it it does and that's why that's why it resonates with us is because there is a bit of it that we recognize and that we're drawn like the hero's journey right like that's a part of so many movies because it's a proven formula we like it we're drawn to that the under you know the underdog story right like we have these these these stories that have already proven that most people are drawn to and like it and so and the AI's ability to create something especially when you can cue it I mean I think Doug made some funny comment that would be hilarious like write or create a mind pump episode of uh with um Sal Sal talking in Adam's voice you know how fucking funny would that be if it's you know you could you're me communicating but in your voice or vice versa but the way you would you would talk and we have enough dialogue that's recorded that the AI can generate and spit off something that is we're so it's so obvious it's gonna happen it's so obvious to me we're playing with fire right now because we don't know like for forever we've been the smartest you know creatures on this planet in a very short potentially very short period of time we will be not just not the smartest but will be surpassed by so much that we will be will be like ants that's literally what could potentially happen once these so I felt that okay when I when I made that dumb little post like to I'm sure the average person sees it it's like no big deal to them okay but I knew that I wanted to write something about our friendship and our partnership right like our bond and I wanted to be somewhat meaningful if I were to be completely on sit down and like put my thoughts on paper and then make sure grammatically at all lines I mean that's a half hour for me probably sure okay give or take that thing spit that off in five seconds and not only did it spit it off in five seconds but it was put together better than I think I could have put it together myself like that is crazy yeah what my first attempt at something like that and that's nothing too well we haven't even learned how to use the tool in an even more sophisticated way to make it even better it's like so the big oh my god scare right everybody's worried about this the big scare is that AI at some point will somehow kill us or control us or what I think that's not the worry might what I think the big worry is going to be that these AI whatever devices whatever are going to get so smart so good that we're going to be left with nothing to do yeah that is a big deal people realize is they think that'll be paradise oh we don't have to do anything I don't think people realize that's dangerous how dangerous that is for for mankind when all of our everything is done for us by machines that are extremely efficient extremely productive it's just in extensive this is why this conversation is revert back this is why this current conversation is so interesting to me because I didn't really care about the you know the terminator theories and like all all the crazy potential even something we joke back and forth about like the dish washing and and she like that to me this this what it's doing with copy and with art are our two of the most applicable ways I can see this thing disrupting yeah our society like right away and I think the first time that I saw an example this it was really choppy and bad I don't remember who I was who I was listening to or who shared like an AI generated like a year ago AI generated a movie script and it was silly that's right that's what I was a year ago or two that was and it was really ridiculous right it was like it was you fed it like all these different script examples and then it just took the style of it and try to like mash it all together and it was all you know everything was all over the place you can tell didn't match it yeah that and so that's my my previous reference to this and so what we've come from just then to now is mind-boggling to me and to me is what is more likely and I agree with you Sal what we're more likely to see is that this thing is going it's going to help I mean imagine I mean I already see how it's going to apply in our business I mean we have to write copy all time we have to create image imagery all time if we could just plug in create a logo that is stylistically like this done like this you know in these parameters and it spits off something that is beautiful and we don't have to pay an artist thousands of dollars to do that I mean that's a big deal I think Justin's theory uh is I think is right he said Satan is a the antichrist is ai yep that's going to solve all of our problems it's going to give us everything that we want and that's going to that's that's I feel like that was such a such a great theory you know I don't want it to be true though that's the thing I'm just I was like oh man this this lines up too much because if you think about it like I just don't think it could be one world leader like there's never going to be that kind of unification amongst all you know people like we just see how uh fractured we are like everywhere like all around the world like we just yes we get moments of like some disaster we kind of pull together but even now it's just been so fractured so I just I see that being like the technology the technology just coming in and I'll take over this for you I know this is hard you know I'll just spit this for you with no effort you know and it's just like it'll make us feel like we're in control because it'll solve our problems for us it'll solve all the world's problems but like I said we're going to be in a weird situation where we're going to get everything that we want we're not going to have feel a sense of meaning or danger or whatever that's not a good place to be uh for human it sounds like it is but we need that so it's going to be really weird you see people struggle with just retirement this is a big deal by the way when people retire there's a very very a lot of them are very challenged because they're they're like okay why don't work anymore let them get depressed or whatever so what's that going to be like when we're not needed I think we had a bed in the morning yeah I mean I think what Justin said is right I think that we are going to start reverting back to our old way I mean we're going to see the cycle I think yeah I think we're we just happen to be living at an interesting time when we're actually going to see it kind of almost start over a little bit where I mean and the example of that is what they're doing right now in the schools because teachers are having to combat this this new technology their kids could so easily have a term paper written for them the only way they can do that is hand write it in person you know I mean let's talk like a utopian like or optimistic more optimistic kind of outlook on this is maybe like the technology actually solves a lot of the bigger problems right like all of the things like in terms of like our interactions like maybe like the friction between countries like travel like and now we just focus on like it's more like prairie living you know it's like we're back to like just handwriting everything we're in the community together we're churning butter well the technology just takes care of the older I get the more I think the Amish probably had something figured out a little bit you know you know I really want to interview Tai Lopez for that exact reason now I caught a because he lived with them right for like two or three years and he actually talks a little bit it was in a it was the interview with Graham Stephanize I think it was Graham Stephan that was interviewing him and I actually have never listened to Tai Lopez longer than a you know 90 second infomercial that you see him ever because he's a massive internet marketer and actually listening to him talk for like 10 minutes I was interested it was actually very interested in him and his kind of story and he's got a really unique perspective of making tons and tons of money and then also having lived with the Amish and you hear him kind of compare that and say you know I don't I don't know if I'm happier now than I was when I live with them there's a there's a lot of things that you know when you get to kind of have the opportunity to live in both extremes like I have flying around private jets having the fast cars having all the money that could buy anything I want and then also being so disconnected it would like like they are from all the technology yeah he's like they were the you know the happiest people I've ever met in my life he's like I've never he was talking and I guess there's statistics on this on the Amish as far as like like stress anger depression anxiety yeah all really low unbelievably low he's like it was so unheard of he comes from a volatile family I think is his back story and he's like it's like unheard of to even raise your voice or to fight he goes and it's not like they don't have disagreements they do they just they handle it so different did you know that they are I forgot what age but they leave they leave the Amish 15 that year rum stick what's it called I can't remember but they leave and they live in the modern world for a year and the vast majority of them come back so they go out live however and the vast majority of them end up returning back home I don't know man it's really strange why I think I mean I've shared on the on this show before like my experience of reaching the kind of financial goal I had I mean that was a I mean for 20 something years of my life it's much of what I thought about of reaching this this place springer and then I and then I run springers what's called and then I remember for like a year you know I was I was numb to where where how I felt because it was such a big goal to get to that place you're just focused on it yeah I was so focused on it then I get there and then it was like yeah you know flying all over the place the Vegas the gamble in the what whatever right so and and I did that for like a year and it took at least assault which is interesting that they do that I think it's a year that they do that like yeah and after that year so of kind of doing everything that I wanted to but I'm over the I was so unhappy I was the most unhappy like how wild is that like not like I was kind of unhappy I was like if I remember a period in my life when I was the most unhealthy and I felt the worst about myself it was when I reached the place that I thought I wanted to go so bad but that's wild it's an empty shell yeah we need you know what happened human behavior here's what happens when you're left with like where you don't you don't you're not needed in the sense that you don't have to work you don't have to really have challenges what you're left with is hedonism and this is where people start to really indulge and indulge and indulge in hedonism and that's a very that's a bottomless pit and it ends really poorly we see this with celebrities and people level you know just unlimited access to money and sex and drugs and whatever and when it's up happening to them so I don't know I don't know what this is gonna potentially I think that's the danger is my point though I'm not necessarily thinking that the danger is we're gonna have you know AI machines you know trying to kill us or attack us or anything like that I think the danger is going to be we're going to get everything we want all this stuff that we want all of our problem solved work done for us all this stuff done and then we're going to be left with like so depression anxiety what's going on we need more drugs we need more of this why am I still you know whatever and use your what you say Adam about the plugged and unplugged what I think that's going to look like is people who devote themselves to spirituality and people that continue down this path of hedonism because I can't think of another answer if you don't have to work if you don't have to challenge yourself for everything he's done for you if you if you outsource your thinking because you think about this right now you need to learn how to write learn how to do math learn how to do stuff but if in the future like what's the use of learning this stuff when it's outsourced and the answer is there for you I think the answer is probably going to be like a spiritual practice otherwise what like what are you going to do yeah I don't know I mean up until now creative creative VR world where you plug yourself into a simulation and give yourself challenges maybe that's where right now no I just already happened I mean up until now I didn't see this happening in our lifetime I believe that we are heading in this direction but up until now I I couldn't quite see how it was going to unfold where I feel like for the first time I have what I think is a clear picture of like what it's going to start to look like and it is in that direction of being unplugged exactly what motivates you to be plugged in or unplugged like okay I can't speak if that's a a spiritual practice versus somebody who is that is chasing hedonism I don't know if that's exactly necessarily what's going to be the divide so much as it is there's going to be people who reject it that who reject it and choose to live a life that is in real like meeting people and touching other humans in real life and interacting and there's going to be other people that choose to do it the other way and and there'll probably be pros and cons to both right there's going to be some huge advantages to living in this virtual world where you only die virtually or you only the risk that you take or and the consequences that you have are only virtually so you're more willing to do crazier stuff maybe or you can hit pleasure sensors at a faster rate and get those dopamine hits at a different level than what you can in real life so there's going to be positives there also you wouldn't have half of the world plugged in but there's going to be another half I think that's happening in our lifetime yeah it's happening I believe that now I didn't believe it before I believed it was coming but now I'm like god damn this I mean I already see like how there's way more people that are uncomfortable in their own skin you know and uh I feel like too this was somewhat predictive with with World of Warcraft like it's so immersive in the community like people would just seriously just stay on on this video game and stay home and order in and all they wanted to do was hang out in this world because they could be somebody else they could be this other thing this person this whatever they created they created their own reality within this sphere and it was interesting for me to like observe like how that's trickling into real world like how people want to be called a furry or whatever it is they want to be this other thing it's it's reality you know no one wants to talk about this but it's like you know like when are we gonna acknowledge that this is like a real a real thing that's that's an issue well I think it's moving too fast for us to do that anyway we got to we got to mention one of our sponsors net which actually a good conversation in regards to that is the the topic of inflammation inflammation is interesting a lot of people think it's bad not realizing that inflammation is actually a very necessary signal for example it signals muscle growth repair if you completely block inflammation you can end up with diseases joint degeneration injury that kind of stuff so it's always a balancing act with inflammation well cannabinoids so cannabinoids are compounds found in the hemp plant so the Ned makes a CBD rich and cannabinoid rich hemp oil cannabinoids regulate inflammation in a balanced way so it doesn't hammer inflammation like ibuprofen or NSAIDs it regulates it so if your inflammation is too high it brings it down to kind of a nice normal but not down so low where you get negative effect so it's got this wonderful you know anti-inflammatory effect without like a lot of the negatives and there's a lot of research right now into cannabinoids and inflammation they're finding it helps with irritable bowel syndrome you know chronic joint pain back pain headaches like all the the types of issues that we get with the dysregulated inflammatory system so good product how would you how would you tell somebody to have have insight on the the inflammation if it's negative or positive well you don't understand what I'm saying like so like inflammation is is part of the muscle building process so it's a necessary evil and a good thing and then but then there's a point of when it's hindering potentially muscle growth or progress so the average person how would you explain that in layman's terms for them to to be able to like is this good or bad inflammation yeah good question I think what I'm talking about more systemic inflammation so do you feel chronically stiff do you feel like like just overall joint pain or chronic joint pain or kind of mild headaches or do you find that your gut is super sensitive because it tends to be inflamed you know do you move around in a way where you just don't feel loose you feel really stiff well then you might have some dysregulated inflammation sometimes you can see in people's skin where their skin looks inflamed and that can also be dysregulated now ideally you want to look at diet sleep lifestyle because there's a reason that you have dysregulated inflammatory you know signals however cannabinoids are interesting because the way that they operate is they're like a light they're like a dimmer switch on a light switch so it doesn't turn the light on or off but it does regulate the light to keep it from getting too bright or too dark so cannabinoids do this with your immune system as well if you have a depressed immune system it can actually stimulate immune activity if you have autoimmune issues with the immune system is too active it actually can bring it down so really interesting and you know cannabinoids are pretty this is why it's one of those those are one of those things it's like it helps so many different things is because it's it helps regulate not necessarily tamp things down or hammer things up anyway pretty cool so you guys have heard me talk about the colorado experience excuse me experiment on previous episodes that case you remember that casey vider one yeah so i gotta send i'm gonna send there's a there's a picture that i i found of the colorado experiment i'm gonna send this picture to remind me the famous one where he's doing the double bicep pose so let me send this to you so you could pull it up on the where he gained like 20 to 50 no i mean how many so i'm so okay we've talked about this actually multiple times so why bring it up again what's the deal because i'm just reading more about it and it's so so here's a picture of casey vider from may 1st to may 29th and it's wild because he gained 60 and this was at a university and uh so i mean there were scientists there it's all verified he gained 63 pounds of lean body mass in that short period of time i just think it's wild that this is even possible but it's a confirmed study look at the difference in the guy may 1st to may 29th 63 so to me what this confirms those what we talked about like uh so is he is he's on anabolic here yes he was a pro bodybuilder so i would assume so so i mean i i mean i mean i think the last time we brought this up i talked about how and i think of course i had people like oh no you couldn't i'm like i wish i i and i've got it actually somewhere i've i know i definitely have some old pictures of like where i made some crazy swings when you take someone who's been lifting for a long time and i would be a perfect example of doing this right now because i'm so out of my bodybuilding condition yeah um but i and i and katrina always trips out she's like it's so crazy you like you tighten the diet up in one or two weeks and you get after your weight training and it's like your body changes like well that's because of all the work i did before muscle memory yeah and so i'm trying to highlight so it doesn't take nearly as much effort and work and so and we get and i like you bring this up because i get i always get these people these kids that will send me like these before and after pictures that will be something not even as ridiculous as this and they're like how much bullshit is this and like well it's not actually that crazy if you have an advanced lifter it's just not likely how depleted was he yeah i mean it's definitely not likely for a nonlifter to get that kind of results at all like someone who's just starting like you're not going to put 60 pounds of muscle on absolutely not but it is not weird for a guy like myself who's been as high as 240 and damn you're mostly muscle of that who now walks around at 225 maybe 180 and muscle you're talking about i got 60 less pounds of muscle on me right now now i don't know if i'd get all 60 back in one month probably not that but i guarantee that i can make a crazy enough like before and after that people would think yeah so what you have here and this the reason why i'm highlighting this is this is a this is a perfect storm so kasey viator was a pro bodybuilder got injured or i don't remember what the case was got sick lost tons of muscle okay so he had tons of muscle and by the way kasey viator is known as being one of the most gifted bodybuilders of all time he won some of the top bodybuilding championships at 18 in the 70s you can look at his pictures of this guy was 18 it was insane so he had tons of muscle right so add in the fact that he's also a kind of a genetic freak genetic freak lost a lot of muscle probably on anabolic goes in and trains for a month and that's what happened to him which is insane it's crazy what what you know with the perfect storm well and to me that that's the difference of why i don't think i could make i don't think i'm a genetic freak at all when it comes to building muscles so but i do know that i put enough work in that i could show a dramatic difference if i had crazy muscle build if i had that bodybuilder look even when i was 16 years old combined with my experience of lifting and bodybuilding i absolutely think i can make a crazy swing like that so wild right it is it is wild and it highlights what a lot of these people do in the marketing world right so oh they'll take a bodybuilder they'll make them lose muscle and gain body fat and then they'll make them gain it again and that's there before now yeah and so you know when these kids send these these photos it's like well first of all my response is always it doesn't matter you shouldn't be comparing yourself to some random genetic freak stranger but if you're if you're you're sending this to me to get validation from me from me tell you that it's not possible i'm not gonna tell you that it's possible i've seen crazier shit so it's very possible to see these dramatic shifts and the more the more experience the more time under the iron years decades that you've done the easier this becomes and we've talked about this before one of the coolest parts about being in my 40s now okay yeah i'm not as agile and fast and you know i don't look as good maybe as i did when i was 18 19 years old but the nice part is i put so many years on the iron that i keep it yeah it's eat much easier bounce back yeah it's much easier to keep it and then if i do switch gears into like really wanting to get after it like my body responds really nice compared to what i did when i mean do you guys not remember being 21 and like hitting the gym and die as hard you could to see incremental change hard it was for me to be how hard it was for me to be over 185 at like 12 percent body fat now it's like that's what i would be if i stop working out i think it's probably yeah i'd be so it's like it's like it's not permanent right there's no such thing as permanent results pretty close so yeah so for the young men and women that listen to this podcast stay the course man and i tell you what it's like it's like investing yeah the more time you put in the easier gets keep in you start investing young and put in a little bit away and being consistent and you know what you may not be a millionaire in a year or two but give it time and believe i don't care what you do for a profession if you were consistent with being disciplined like that and saving it's the same thing with like building muscle and building a physique it'll pay off alright so i'm going to change topics here on a previous episode when we were talking about the twitter files um adam you said that with twitter you're like i don't think there's any nefarious like stuff going on but now we see that the fbi literally paid twitter 3.5 million dollars directly to censor pages that they wanted so there is now directly directly paid directly yeah i think i already admitted being wrong about this no no i'm just saying i think i already admitted this was one of the ones where i was like oh boy was i off because dude how crazy is eegis that's insane that's direct there's literally telling them do you pay you the part of this that i think is the most interesting or the the craziest part is the lack of outrage yeah like i mean the the amount of outrage and craziness that i saw over the last two and a half years and families fighting and i mean just the crazy shit that we seen in the last two years and we find out the government uh killed fucking jfk and it's and paid twitter to manipulate freaking uh the news and information we were seeing and people are like nothing still turn a blind eye just chilling yeah just a normal day is it okay fuck so is this more on on the sort of well uh my team kind of got what it wanted yeah out of this and so you know if they did kind of bend the rules a little that uh you know it's whatever it is it's par for the course it goes both ways that's what you have to be careful when you're of course quote-unquote your guy is you know in power doing things always ask yourself how would i feel if the other if you just switch it out because the next day whatever they get away with now is what they'll get away with tomorrow and people are in and out of office people are in and out of power that's so weird to me to feel that way because even if my guy won from the cheating i still would be like this is like this is this is crazy yeah this is crazy this is dangerous that we that they have that kind of control and power and that we're okay with it like that it's wild to me and i'm not i'm definitely not a trump you know supporter fan whatever but like to him to be able to um he had to go through trials to prove the fact that he wasn't colluding with people and you know all of this stuff and and gets absolved of all that but like this is like deliberate this this is proofing uh factual data yeah we'll see what happens with it i'm wondering what what's going to happen with it or is both sides playing like yeah whatever because they both use this you know what i mean they both do this and they both play this game so i'm wondering if that's why nobody's really hammering it i mean i think that's i think you're right i think that there is i mean both both camps are like they both have their things that they do and i mean i just feel like that's this is the wrong thing the thing to be outraged is that it that it's just happening who cares left right yeah you know i'm saying that who did it more who did it last like i don't even care about that it's it's the fact that government we cannot have this and by the way if you don't and for sure i mean i was somebody who didn't believe it if they did it to twitter did it to facebook they did it to all of them youtube they did to all of them yeah why would they just do twitter yeah no they did it to all of them yeah they ain't they ain't opening up their books yeah for you to come in and look at you know who's the benefactors wild so it's so crazy are you uh by the way have you i heard that uh twitter usage by real people is up yeah and subscribers is up that is oh wow yeah it is yeah it's getting more popular it's getting more popular and and they're doing more i mean they're doing this with less people remember he they laid off a lot of people so more was less almost has the staff with this which is we knew that that's sort of his pedigree right like he's done that to so many businesses before so you know when i when i shared that open open ai post the instagram the ai generator yeah i had a couple dm's from people telling me that elon is responsible for the the software that originally created really did you know any of that can you can you do a little digging for me i haven't even had a chance so you know fact check the alien actually that was actually the comment the person said afterwards because he started out at PayPal right and so that that was like i mean it's just like so much he's been involved in i know that obviously software engineers and people around him yeah supposedly he's responsible for some of the code that helped kick this off in this direction the way did you guys see who responded so you saw his poll right should i step down as ceo and have somebody place and they said yes and so the poll voted yes yeah did you see who responded to that do you remember the dude on my dog no oh you mean the dude from my space yeah yeah that was a real tweet the real guy who founded my saw that was it real yeah it was a picture of himself bro the one at the desk like if if tom doesn't love tom if the inventor of my space ends up running twitter bro i've never fucked with us you know like he let's do a thing yeah he's just like here's a thing for you guys to hang out yeah and then there was no strings you know he got muscled out whatever happened to him i don't know but he commented under it he says i'll take the job so i'm like holy shit i want to know where he's at or he's how old now right he's gotta be old now somebody's gonna resurrect my space i feel yeah isn't it still it doesn't it still exist i don't think i think it does yeah i think i think you can go on how you guys tried it because i had my old band on there and i tried to like get some of our song sounds a better googler when it comes to stuff yeah i'm just digging into it i mean you get into these articles but so open ai yeah is uh artificial intelligence research laboratory uh based up in i believe san francisco was founded by in 2015 by sam altman elon musk and others wow so he is involved i don't know to what extent i mean i didn't know he was even involved so that's stop doing shit elon that's what is this part the i had actually multiple people he's a robot after i did that they dm me personally and said that and it wasn't just one person so that's why i thought this must might be maybe this is true that he had a hand in the code that wrote the original like open ai stuff well speaking of speaking of super smart uh i just learned about and i'm going to maybe try this peptide called dihexa have you guys heard of this oh so i think i have so do you guys know what bdnf you've heard me talk about brain derived neuro tropic it's like miracle growth for the brain apparently this peptide dihexa is like 10 times more powerful than bdnf for the brain so using this peptide dramatically increases like neural connections brain cell growth brain repair this is like the limitless peptide they call it that yeah they call it really that's what they call it so i mean i've been reading about i've never tried so glad you're willing to be the guinea pig oh i'm so 100 i want to get it i know that one actually though i'm like dude anything and everything bro i am down to try whenever as long as i'm being monitored or whatever but here's what this is what the what it says the possible benefits uh improvement and critical thinking production of dopamine and noradrenaline mental stamina enhanced articulation improved circulation accelerated wound healing i mean go wow increased muscle growth accelerated wound healing sold uh yeah so who knows i mean interesting i mean when you starting it um i don't know they're going to send it to me can you through this is through we make it a thing for you to give the audience and us they kind of a 100 weekly or bi-weekly yeah so this is from this is from our our partners at mphormones.com um and if you you know you can go on there and fill out a form and you know see if you can try peptides or whatever and they do hormone replacement therapy too but um yeah i i now i may take it and not feel good right i may not want more dopamine and noradrenaline might make me feel shitty or whatever so we'll see but from what i've heard from people who take it they're like dude i'm sharp i feel so like articulate and like oh this is gonna be weird you know yeah well i can't cool or maybe i'll just become more annoying there are some interesting side effects or potential ones anyway oh doug's reading that stuff yeah reduce detention span oh god irritability to the guy who can't see mood swings oh change of taste swings oh my god you're gonna become adam worse adam who can't sit for five minutes well okay at the worst the worst traits of us both well now this makes me nervous well i'll know right the worst traits of the end cell i'll know because i do because you fuckers won't let me get away with tell me oh yeah i'm taking that shit oh yeah no i'll be the first well that's the dopamine so more dopamine can cause that however with people with attention deficit disorder listen to him selling it then selling more dopamine is a good thing i'm just a i mean try to yeah all i know is somebody he's gotta be the expert all i know is is i'm gonna try yeah i'm glad you're willing to be the guinea pig so i can't i can't wait to hear how everything goes down so we'll see another cool more i got some other cool science did you know they're connecting obesity to hair loss what it actually yeah that becoming obese actually um can contribute to hair loss in people so i don't know that what why has to do with the stem cells you're not you're not getting the lack of nutrients right it's not so to do with that no it's no depletion yeah there's obesity accelerates health okay here we go obesity accelerates hair thinning by stem cell centric converging mechanisms do you guys know what that means yes i'm gonna do the flux capacitor yes exactly that's awesome i don't know what that means i guess stem cell inflammatory signals are induced by obesity which then represses organ regeneration signals so it slows down because hair has to regenerate right has to keep the the stem cells have to regenerate and and continue to grow because you're so fat you can't do it well i mean that's one way to have a hard time squeezing through the skull no some science there have you ever seen that before have you ever seen work like like strange what that written out in a power point like adams just teaching people that he's got a he draws a picture this is your skulls your skulls so fat we can't get the hair the hair follicles can't get through we gotta get a leader bro your hair can't get through all that fat oh man you ever meet somebody that kind of makes sense i got a fat face bro you ever meet people though with like like where they store body fat like in strange places like i there was a sky they just have this guy that work for me and i swear the back of his head was like he had a nice thick like like like a little like yeah like a hot dog package exactly and he wasn't nasty he wasn't super overweight but he had like he's four i see like what's the evolutionary benefit of that i don't know i guess if he falls back replace the story you know he's all he's all good one of you brought up i think it was i think it was you saw who brought up the all the nft lawsuits that are bunch of lawsuits going on so what's the latest on that because i haven't seen anything pop up since you said that and i was i'm super curious it was the it was the um the the freaking board eight point right it is so madonna jimmy fallon and are included in this is deaf curry because he was a big proponent so this is class action lawsuit basically saying which though you also have step curry tom brady and more there's a class action lawsuit filed in federal court that is targeting these people over pushing the board eight yacht club in other words i think the lawsuit is saying that they came out to pump it and then dump it it's like pump it up with stock port tom brady and i know you're not gonna get here what a rough year for that i mean you lose 600 million to the freaking sbx thing or whatever like that you lose a you lose a wife you're having the worst football season of your career and now they're going to sue you on top of that oh his his constant loss of the niners oh man what a mob or a field with him or god i don't know man all i remember suicide watch all i remember is two years ago people talking about nft's like they were just like this is how you make money quiet i know quiet right i feel so it is so quiet on the bro on the instagram's you don't see no ever seen that one meme it's like uh you know how crypto bros before and they got like a bmw steering wheel whatever and then after they're like holding onto the the bus in front of the bus yeah my favorite is though i posted this one the one that was like uh like it was like the guy was driving some beat-up car and then he had like a it was a cut cut out of a paper like mercedes symbol oh it's and if you say there yeah there's like a coffee cup that had starbucks on there it was like all like all fake in those yeah so sad it's so it but i mean it was weird right because like a few years ago a couple years ago and if t's were super expensive tennis shoes stamps baseball cards like crazy collectible like it was all the signs of like yeah shit's gonna crash pretty soon we're all there and so many people don't want to believe it that's like a what a what a study in human psychology right speaking of things like you don't want to believe um so uh michael jackson was like my one of my favorites of all time right and like the i i didn't even want to watch that documentary with everything where they're all coming out talking about you know the uh you know tough to watch when you're a dude it's terrible right because like he was just he was one of the greatest of all time but i heard this theory recently that like was just interesting and compelling enough to be like i wonder if that's true um and i don't know if you guys have heard it or not but uh the doctor that actually was uh put in prison because um i think that they ruled that he was responsible for his death because he overdosed him he gave him the anesthesia to sleep yeah to sleep indefinitely um he was saying that his father at a young age of like 12 wanted to keep his his voice like high and all that like it was going through changes and chemically castrated him basically by giving them all these like hormones hormones and like over dust and with like the hormone uh and so that way like basically it i don't know like this is all total speculation because you know how they used to do that for like choir singer boys that's where the word that's a thing they used to do this in i don't know look up il castrato the castrato spelled away this was a thing bro yeah these were children these were boys they sang i believe for the for the catholic church and they would castrate them so that like that forever what you didn't know that no yeah and this was i went when did this happen was this in like the 1600s oh yeah 1500s yeah it was yeah i think it was perhaps in the 18th century so that'd be what the 1700 yeah so a male singer in the 18th century castrated before puberty to prevent the soprano or contralto voice range from changing and because i mean there was that one phase remember when michael jackson was he was starting to kind of get a little bit of a lower voice and like he had just kind of worked his way out of the jackson five and i don't know i just remembered that and then all of a sudden he's back to like like his voice was high again that's crazy dude what kind of fucked up shit do we do to people i did not even know that was a i didn't even know that was a thing yeah like how twisted are you even think of that they were called ill castrato and they were they were celebrated like oh they're these wonderful singers so now the voices of angels yeah exactly yeah now we're we're manipulating these young boys and the thing that they volunteered to do or they would be willing to do it or did you oh no they were they were part of the i guess i think it was the church maybe doug can can look this up i'm sure they were and they were taking care of and like this is what they did and so it was like it was an honor that's what they were celebrated and then yeah and they and they thought that this was a so they would did it willingly potentially well i mean there were children well i know but my boy was a child they were manipulated into believing that it was a okay or don't condone dogg do they say where they i know like was it for the church or was it just uh yeah say you know maybe origins i don't know the church for the church yeah it's the roman catholic let us see here i don't know that's why the roman no no that's what it said up there at the top why he's looking for that uh sal once you do our other partners or other partner oh organify let's talk about organify a little bit um i got great message from one of our listeners who took our advice and use the green juice while traveling because they said that they tend to get digestive issues because then i get enough vegetables and like you know i didn't believe you guys but i started using the green juice every day and i feel like way better that's how i use it you know what i want feedback from yeah packs are the best for that we've had several uh live callers that we that have heard us talk about titrating your caffeine and pulling back and one of the like you know neatest things that i found like using all the different supplements and partners we have was the red juice yeah with helping me do that and so i know we've given that advice to several people what i haven't heard back is people that actually have taken the advice and then how well that's worked for other people i'd love to hear that so if you're listening and you're somebody who is and you're trying to wean off caffeine yeah you try to come off the caffeine and you've used the red juice to replace that how much success that you had with that i'd love to hear from uh our audience because that was a big big one for me for sure before we're done actually i wanted to make sure that we bring up because we started to do this and want to stay consistent with shouting somebody yes please handle uh so i wrote down one was raw form underscore functional underscore fit now this guy somebody sent his handle over to me initially and i start following him because he does like a lot of really interesting cool stuff with like may spells and with um lots of like viking training and stuff where he's like swinging around like homemade like spike maces and axes so really like cool shit you can't mess up yeah so it's just like i mean it's just it's fun to to watch and see kind of like what he comes up with but it's it's a good fun that's great i'll check that out check this out you're not what you eat you're what you digest when you break down your food your proteins into amino acids your fats into essential fatty acids and other fatty acids your carbohydrates you turn it into glycogen you need digestive enzymes to do all of that there's a company called mass enzymes that makes digestive enzymes for fitness oriented people so you utilize more of the food that you eat for the stuff that you want like muscle strength performance fat loss go check this company out go to masszymes.com that's m-a-s-s-z-y-m-e-s.com forward slash mine pump then use the code mine pump 10 for 10% off any order all right here comes the rest of the show our first caller is Sharon from michigan hi Sharon how can we help you hi how are you guys good i'm a little star struck so thanks for taking my call um but listening to you for a couple months and you guys are awesome you're totally down to earth um so i don't know if they send you the question but um just brief background about me like i started like really weight training in to the 2013 2014 um when i met Nicole Wilkins like she she was a good friend of my husbands and we were dating and just a good friend of ours now um and you know had a lot of great new beginnings in the first two years and then um i'm not as strict i don't ever want to be as strict as i was with diet before um but i normally train on a five to six day split and lately it's been taking me like no because i'll do something else in between i'm trying to take a rest day so that five six day split turns into like 10 or 12 days to get it all done and i was wondering if i was thinking i did purchase maps anabolic um i was wondering if doing a three day full body like that is still as effective oh hell yes probably more effective you're gonna yeah exactly considering this the challenges that you're having with completing the split i think you're going to see uh tremendous results from it yeah you okay and those days in between you can still do mobility work you could still do activity you know if you want to go to the gym and just be active go for a walk go for a walk stretch whatever it's totally fine but that kind of a split tends to be better for most people even if you're advanced so that's anabolic comes with two options pick the advanced option because that's because you're obviously uh not a beginner and then do the trigger sessions on the off days watch what happens okay because i was looking at i wasn't going to do the initial phase of it like the pre phase of max at max no start phase one yeah starting phase one yeah you're phase one three days a week try doing two to three trigger sessions on the off days consistently you'll know within the first two weeks that this is going to work well for you did i did i read you're 50 i actually today i'm 51 oh holy cow happy birthday you you look incredible i would have never guessed that are you a vampire like dug holy cow i i do i do sleep like eight hours tonight but um it's the best birthday present ever so because i think you guys are just great and you're like you're not full of bullshit so i appreciate it thank you after maps and a ball like i think you should follow map symmetry i think you'd like that one as well especially with your experience exercising okay the other single joint the unilateral type exercises it'll really balance your body out and sculpt your body especially after maps and a ball so we'll make sure that you follow symmetry afterwards i'll send that over to you thank you thank you all right so you think i can still build muscle with anabolic you are going to be blown away you're going to blow you're going to have you ever trained in the like one to five rep range for a few weeks you ever train like like just for pure strength i well i have wood shoulders because i always want like bigger shoulders you're gonna love this program yeah phase one phase one in particular is going to blow you away okay yeah all right and if we don't talk to you after that i after symmetry i would go aesthetic especially since you made a comment about your shoulders and because that program's all about sculpting but symmetry and then aesthetic you got it yep run that run it just like that so we're sending you over cemetery cemetery right now and then uh and then you're at your anabolic thought process is is right on point so you're right so do your do anabolic do symmetry and then if you follow it up anything after that follow it with aesthetic and uh i think the the full body training is going to do you well changer yep okay well i'm excited to try it and thank you guys and have a merry christmas yes happy birthday share thank you sharing thank you thank you bye bye bye bye you know it's funny the the type of person that gets blown away the most by switching to maps on a ball is that oh yeah for sure years and years and years sure training in a split you know not really training one to five range like oh hundred percent within the first few weeks she's like what is going on and the things that she's like the split what's happening where it takes her 12 days to get all the way through her entire mess yep oh my god because it's gonna increase frequency focus on strength i mean she's gonna see i i just hope she sticks to it and then and follows up with us because i think it's gonna blow her mind yeah i think the big challenge for her and we should have told her this is she may feel like i'm not doing enough because she's so used to doing yeah after day after day it's always a psychological challenge yeah especially when people shift to that but yeah it's gonna do such crazy things of her body and if you do feel that way and you want to keep going to the gym go to the gym just go for a walk that's why i go for a walk do some mobility stuff meditate do some other things that are great for your health but trust the process you stick to the program following a block all the way through i promise that you'll be happy our next caller is owen from alabama oh what's happening man how can we help you hey guys uh first of all really appreciate you taking my call i've been a mind pump listener now for about two months relatively new and just can't even express how much i've learned and appreciated what you guys have done um so just want to express my gratitude for that thanks man thank you welcome to the party so uh a little bit about me just to sort of frame my question and some perspective i'm 24 years old i'm currently getting my phd right now in mathematics and um i've been a pretty consistent weightlifter now for about five to six years um but before that i was a long distance runner uh the cross-country runner in high school and uh you know ran a marathon my senior year but when i hit college i really wanted to put on some size started uh doing a lot of bodybuilding at school tried to follow you know a push pull legs program but it ended up more looking like you know victim to the classic uh prioritizing upper body uh as opposed to my lower body and so after a while now you know fast forward four or five years my upper body has significantly progressed more than my lower body and um due to my maybe lack of desire but i haven't really prioritized recovery with my legs i've had some nagging injuries um and imbalances that i haven't really been able to get control over and so just over the past year the imbalances have gotten increasingly worse i've gotten some knee pain while squatting um have some little to no internal rotation on my hips and some hamstring tightness and my question for you guys revolves around you know as i start the new year i was hoping to have a game plan for the upcoming year how i want to program uh my time and i wanted to know what your advice was for somebody who has such drastic differences i still would hopefully want to improve my upper body um and things like that but i have my lower body lagging so far behind i do have maps prime and maps anabolic so i was wondering if you guys thought um that would be a good uh thing to do as the new year starts and how exactly i may modify that for my own personal uh benefit you you know this is uh and you're on the right track for sure that's what we do we'll lay out the whole year for you um this is my one of my biggest critiques about push pull legs routines especially for a young guy is what ends up happening is we skip the leg one and do a lot of push pull and that's part of the problem not to mention the days that you do do legs you probably feel crushed a lot of times we get really sore after words or they're hard to push through it this is why one of my my favorite transitions was moving out of that type of a split and moving more to a full body where you're only doing an exercise or two for your legs and you're getting out of there after you know six sets eight sets total and that's all you're doing you're not doing much more than that and so you're not as sore you're not as exhausted to get through it and then the frequency of hitting your legs more consistently really brings those up um anabolic is the first one for sure and then I would I would run performance aesthetic and then maybe symmetry or maybe interrupt symmetry in the middle of that what would you guys do you know I think we should start with symmetry and here's why because I think anabolic is a great program but you're you mentioned the nagging pain that you have and I think since yeah I think symmetry will help balance you out so I would actually go map symmetry and then maps anabolic and then performance and then performance and then aesthetic and that's the whole year right that's it that's the whole year and prime you want to use the priming sessions before every workout but symmetry is going to help a lot with the imbalances that you're suffering from for sure yeah and a lot of that you'll find with the tightness your body's just been overly protective and so to be able to kind of isolate one side versus the other it's going to help you kind of reveal where the instability lies and so that's something too like which then you can take into your priming ahead of time really pick those very deliberate type of exercises that helped kind of open that up for you so your squat and your deadlift and everything will be better impacted now the only challenge is this you did mention that you're in the phd process for mathematics which I can only imagine is quite demanding what does your schedule look like just normally forget the workout part but what does your schedule look like with classes and and studying yeah so right now I'm in a right I'm just doing research and teaching so I actually almost always have you know hour or two hour chunks throughout my day where I can work out usually whenever I want I'm a morning workout person I usually knock it out right away okay and so I can I can almost always get to the gym pretty much every day of the week okay good and then how's your sleep my sleep is usually phenomenal to be honest I'm in bed by nine o'clock and I'm usually up around six we're good we're good then yeah we're good then your the advice we gave you otherwise I would have changed my advice but I think we're good then if you're if that's what your schedule looks like and you're not overly stressed or whatever then then you're you're totally good what kind of research do you do for mathematics by the way right now I'm I'm in a program that's what's called pure mathematics so I'm looking in a field called graph theory which is really studying networks and and the relationship between networks it's an offshoot of discrete mathematics interesting yeah well you're gonna be solving the future's problem so the okay so the I want to address the the biggest challenge you're going to have with the advice of symmetry so especially for a young guy who's got a lot does a lot probably is being patient and following the program I know you've only been listening to us for two months so it might be a lot to ask but trust us and trust that we know what we're doing and programming and this is where we want to go but the the isometric piece to the beginning of that program two weeks yeah is two weeks do it it's going to serve you it's going to feel very different than anything you've ever done and almost feel like oh man I'm not really doing shit and you're gonna be tempted to want to add or do other things all the effort is intrinsic so it's really what you put into it yeah but it will serve you and trust the process and it is a two-week process when you first get started that that we we know what we're doing and you'll be okay but I know that that meant psychologically it's going to be the biggest challenge for you because it'll be like what the fuck am I doing what is this and you're gonna want to do more but but trust it and and I promise you if you follow the programs that we just laid out for you did you say you sent him what you're sending him over symmetry symmetry yeah he's already got I think you already have anabolic right yeah I have anabolic and split yeah okay so yeah so after symmetry go anabolic then performance then aesthetic and you'll be sick yep if if I was to come across like during the program halfway through or something like that knee pain while squatting or something like that do you recommend any you know way to modify it so that way it doesn't feel like all right well you know there goes the first month of my of my year start over well with symmetry that that shouldn't be an issue but if you do find some pain in symmetry slow down go lighter and modify your technique so that your knee doesn't hurt but definitely slow down and go lighter and with symmetry that shouldn't be an issue yeah start with your strong so start with the weaker side and then copy your your weaker side with your stronger side so that you don't do more reps with the stronger side you could also extend the time length of doing symmetry you know run it again if if it's an issue that needs to be tackled and maybe avoid the five by five portion the the phase four um you know if you are kind of like dealing with that instability and pain um then go back over back over yeah oh and I'm gonna I'm actually gonna have Doug give you free access to the private forum too that way if you do have something like this is what that forum is great for so if you if something comes up in the middle of the year while you're doing you're following these programs that you can't figure it out post it in there tag us and then we'll get to you yeah because me pain knee pain almost always comes from either the hips or the ankles of the feet uh it's not the knee itself so you probably don't have something wrong with your knee you're probably there's probably something wrong with your stability or strength or mobility in the hips ankle or feet uh so look there so when you're watching your form and symmetry and you're doing your unilateral exercise watch your form in fact look in the mirror you want to watch yourself in the mirror and watch how your your knee is tracking watch how your your your body's lined up and then try to mirror that on both sides you got that something that prime will help out with too big time yes big time and the forum this is what the form is best used for in my opinion like this so a lot of people this is what they'll do they can't they can't figure something out themselves they post a video of them doing their squat or their deadlift or whatever it is that we're trying to address and like hey I'm having knee pain here's my here's my squat can you guys help me out and we'll we will be able to see from the way you squat what's probably going on and then be able to direct you on what to do and just as much as you can like movements like the 90 90 where we're addressing that internal rotation like to be able to do that while you're watching tv and just make it like a frequent ritual yeah constantly doing it it doesn't you know stress out the body in any means it's just something that you're you're now like reprogramming the way that your body is going to stabilize so keep keep that doing that as much as possible awesome thank you guys so much you got it man thanks for calling in yeah yeah keep us posted man make sure you get in that form yeah i definitely will thank you guys you got it on uh yeah the a lot of people don't realize that with knee pain in particular knee pain in particular i mean unless you have an acute injury right and there's actual damage to the knee it's almost it's it's almost always 85 plus percent it's foot ankle or hip knee and elbow are like that both knee and elbow are those areas where people are like god damn it's not the elbow it's not the knee it's the the joints that are closest to it right so it's either your your ankle or in in this case and one thing this is for people listening if you're doing a movement and it hurts and you can't kind of figure out why go lighter then slow the rep down and then as you're doing the rep see if you can adjust your form with micro adjustment so it doesn't hurt and that'll tell you quite a bit so like if i'm doing a squat and i notice a little bit of pain in my knee and i go way lighter and then i'm going down i go wait a minute if i push my knees out a little bit oh there the pain is gone now okay now i see what i need to do or i need to get my foot and grip the floor a little bit or maybe i need to sit back a little more whatever right these little micro adjustments will tell you quite a bit that's why i say go lighter and slow down because then you can adjust your form and technique to where it doesn't hurt and then that tells you something our next caller is Justin from Missouri Justin what's happening how can we help you hey what's up guys what's up man uh hey i appreciate you taking the time to hear me out and hopefully offer some advice so my question is kind of about bulking um i have always been on the leaner side and a hard gainer as you guys say um i've been training or lifting weights for probably over 20 years now with the athletic background um about six three just a hair over 200 pounds right now pretty lean i don't know the exact body fat percentage but i i stay pretty lean um right now i'm in a bulk i think i'm in a bulk at 4 000 calories i've been in that bulk for about four weeks now with really no weight gain um i try to get all my my macros and uh with whole foods mostly um so right now my my macros are kind of at about um about 230 grams of protein a day 130 grams of fat and 400 plus grams of carbs and like i said the weight isn't really going up i'm getting a bit stronger but nothing crazy um so i'm just kind of wondering where to go from here if you have any advice yeah do you see his notes so he so you kind of have more background too on what he's been so he comes from a bro split type of training he found us then switched to an upper lower split it sounds like you end up splitting up anabolic uh and stretch stretching out over part were you what sport did you play a lot of i was a basketball guy so i appreciate all adam's yeah warriors love and insight well so here's the other okay here now this might sound um i guess uh unmotivating but you're you're you say six one and how much was your body weight i'm about six three and i'm just over 200 over 200 and you're a great and you're pretty lean yeah you're where i want to be and you and you've been working out for a long time okay so like every additional pound of muscle is gonna be really hard you've been training a long time you've you've hit a pretty i mean 200 pounds lean at your height you've got your you're eating 4 000 calories so it is going to be challenging to get any further so even small increases in strength are going to be big wins now the challenge is especially with people with athletic mindsets is we don't we tend to not move fast enough so you'll see some gains like god i want to move even faster but at your level and how old are you by the way i'll be 39 this month and you've been working out for a long time i mean you're gonna you're starting to hit the point now where every added pound of muscle and every 10 pounds in the bar is going to take a lot longer and it's going to be really difficult if i add 10 pounds to my max lift now in a year i'm like it's it's static whereas you know 15 years ago i could add 10 pounds to a lift in a week no problem okay so advice now i think changing up your workouts phasing your session your your your rep ranges and bumping your calories more is going to give you a little bit more of what you're looking for that's kind of tough considering you're already eating 4 000 calories a day um so one way you could do this is you could just add uh liquid calories to each of your meals so like dairy you could add glasses of milk to that that's an extra 300 calories right there um you could add protein shakes you can even add things that are a little bit more palatable because it is difficult to go above 4 000 calories so things like fruit juices and even the occasional you know quote unquote junk food this is where that becomes valuable because um i mean i know what it feels like to eat 4 000 calories over 200 grams of protein that gets hard especially to do on a consistent basis i want to speculate a little bit here uh any chance okay tell me are you more likely the person when you train in the gym for your hour are you more likely to get after it and crush it and break a good sweat are you more likely to cruise and kind of have like an easier lifting day what do you what do you gravitate towards more yeah more likely the first i mean i try to get after it and do things the right way so i actually think that you doing your best to follow maps anabolic to the three-day lifting routine and sticking to that and not lifting six days a week is going to serve you because what i think you're doing is six days of probably pretty intense lifting for an hour and i think your body is going to respond better with less and i would go as far to even consider maps 15 as a routine for a while for you to interrupt how you you currently i might even make if you were my client i might even make you do that for the program and then bring you back to anabolic and then when we come back to anabolic i'd be like all right here's the deal you got the hour to get this in and and train and then that's it we're not going to do extra days of lifting and i think that the scaling back is actually going to help you build yeah if you do the trigger sessions i'll go ahead duck justin oh i was just wondering like step count wise like uh you know are you still playing basketball are you doing you know a lot of like cardiovascular on top of all this no i really don't do any cardio i mean on usually on my like rest days i'll do some active rest and just walk for a little bit or something but i don't run or do anything crazy and then i i gave up basketball because it was just injury after injury at this point in my life yeah i go maps anabolic to do the three-day version and then do the trigger sessions be religious about the trigger sessions a lot of people don't realize how big of a difference the two to three trigger sessions a day on the off days make especially with somebody who's advanced go easy on them though no no you're just getting a pump don't treat it like an athlete you're just getting a pump i'm not that mistake so yeah that's definitely something that can happen yeah and you can you bring the bands to school that you off-air you said you teach at a middle school you can have your bands in the office and then when you get a chance do like a 10 minute pumping session on a few body parts and that's all you're aiming for and then the three days a week you in the gym follow the program and i look i it works great for most people it works really great for people who have been working out for a long time as they start to approach their 40s as they start to approach the 40s dropping the volume makes a big difference your body's hyper responsive in the sense that you're you've been training for so long your body really you're probably overdoing it a little bit this is happening to me recently i've been doing this forever and i have a freaking fitness podcast and this happened to me i dropped the volume and boom i hit a pr my deadlift that i that i never hit before my entire life so give that a try so would you say and i'm just like trying to find out more in terms of like what you've done over these 20 years of training like where have you lived the most has it been mainly in the splits and like hypertrophy style or have you gone you know through a block of just you know pure power lifts or you didn't functional training like where do you tend to like reside yeah definitely for the for the bigger chunk of it it was that hypertrophy training the bodybuilding the higher reps and then stumbling upon you guys a couple years back is when i was really the first time i ever lifted heavy like i did you know sets of five or less like i'd never done that before so that's still pretty novice to me um so i know i mentioned i did go through anabolic but really i've kind of been living in aesthetic more and i kind of split that up yeah i would like i would like you do a block of power lift at some point i'm i'm down for that too yeah i definitely think that i the i think maps anabolic would be great power lift strong symmetry those programs would be great for someone like you yep less is going to be more dude i really do feel that like that's why i was almost leaning towards like making you go through like a maps 15 which would probably feel like torture for someone like you um but i just it would be more to get the message across to you like look at bro look how much we reduced and look what happened and look what happened like that way it wouldn't be like i think it's necessarily the best program for you it'd be more like a lesson i'm trying to teach you is like look how much i'm scaling back on how much you're doing and look how good you feel look how strong you feel so we need to find somewhere in the middle and the fact that you now just told us that you're spending more time as aesthetic i really think that anabolic and power lift are a better choice for you and and maybe and i don't know if you do that we didn't ask this uh if you're the type of person who tends to train to failure a lot advice might be to leave two in the tank um i think that you're at a place where you're moving enough you have a fast enough metabolism you're lean enough you already have enough 4 000 calories you need that or above just to see any sort of gains and so things that are going to help you is reducing the intensity reducing the volume uh those types of things may actually by the way justin you know you it might not even necessarily be that you're overtraining but the reduction in volume may is still going to send the signal to build you're just not going to burn as many calories so now that 4 000 calories now becomes a surplus so sometimes that's all it is as well so because what i don't want is for you to think well i don't feel overtrained like i feel like i get through the workouts i feel like i'm not super sore sometimes it's like man i'm eating 4 000 calories i'm just doing too much you cut it down a little bit you're still sending a very easier to build that's right you're still sending a very effective muscle building which that's part of why i was leaning towards the math 15 is like i think if i just cut back on the the intense activity that he's doing i think the extra calories right away will potentially go to building versus you're just constantly burning all those calories so we'll send you you already have maps in a ball we'll send you maps 15 the advanced version would be appropriate for you and then like i said i think the programs that you'd like the most power lift strong symmetry anabolic i think those would be great for you okay i was thinking about symmetry so that's good to hear cool awesome you got it man thanks for calling thank you guys you gotta i really i really want people to understand that programs like maps aesthetic because maps aesthetic is a high volume program right it's your it's your it's not meant for people to live in it maps aesthetic is for people who've got good experience good sleep good recovery they do three months of it and then they move out of it it was inspired by want to be peeking for body you can't do you can't do that much volume most people will not be able to get away with that much volume year round it's just too much live in the gym it is you had to bring it down you got to bring it back you got to give yourself times of deloading by the way studies show that people especially experienced people where they build muscle is during the deload phase that's where the muscle that's why i think this is why i think he's gonna i think following either a 15 or you know sticking to anabolic weights written or power lift suggestion though that type of program programming for him is going to his body's in a response well i i went down to a maps 15 protocol and i hit a pr at 43 years old and the previous time i hit that a number that was even close i was in my early 30s and it was because i reduced the volume and by the way that's the it sounds like we're selling or pitching mass 15 it's not that maps 15 was so magical it was just a indicator that you were doing too much right you know and by scaling back like that that's how the body responded our next caller is amanda from california amanda how's it going how can we help you i'm a little star struck just because i mean i find athletes more admirable than i guess like actors so and i've been listening to you guys for six months and you're from norCal which is dope yeah i was just gonna ask you i mean you have the giants jersey you're rocking and you're in the la area huh i didn't even realize that yeah um my question is pretty simple so i'm a female trainer naturally um and i have a few gentlemen who i train and we go pretty heavy on the bench press so and they're getting they're being very receptive to my programming obviously they're getting stronger so me spotting now is getting a little bit to me like nerve-wracking i'm like i don't know who's more nervous like him underneath the way or me trying to figure out yeah so like last one i mean he was only 230 but i i'm buck 20 510 but i was like holding like a monkey grip and any tips like or i can ask it's and the thing is sometimes it's at a gym or it's at his home so yeah great great great question so talked about this yeah so number one if you're and you know this right if you're appropriately adding load then the kind of help that they'll need made very minimal yeah it may translate to like 10 15 pounds of you lifting now the question is what if there's a major issue right like what if yeah like what if it's yeah they something something rare happens like his peck tears or something like that you're both fucked yeah pushing away there's no nice way to put that you're both fucked no here's what you do a bad day at the gym here's what you do is no justin said it you support the weight so it doesn't roll back on his neck have him hold it on his chest if he can then get to one side of the bar and let him know the bar's gonna it's gonna drop on one side unload the weight let the bar flip out and you saved them but that's very rare it's very rare that someone has a catastrophic injury where it's like the that's it like you need to lift all the way like i've actually never seen that happen i know it happens but i've never seen i would also to i would also encourage these guys and i know how much us guys like to do this shit i would actually try and encourage them to not max out that often it should be a very it should be a rare occasion yeah you've only done it twice okay yeah okay okay cool do you have access do they have safety bars the benches you're using you do they have safeties that you can use yeah is that they have arms underneath yes if if they have like the racks correct yeah i haven't done it there yet but that's actually a good idea yeah well that's that's the move is actually do it in a squat rack and put the and actually so put the bench and this set it up on the squat rack put the safety bars like for squatting where the bench would go so it's like right where it would be catch right at his throat that's that's that's the place that i mean that's the only time i would have a client that i felt like i wasn't secure enough to help with it like if they were lifting a lot of weight and like man if this happens i would use uh safeties in a in a power cage or squat rack and some benches even come with them and then you're set if he drops the way the safeties catch it and then all you gotta do is have him slide out and you unload it's intimidating but to sell earlier point it's really like a 10 to 15 pound difference like that you're kind of covering uh if he's if he's choosing appropriate weight for himself and he's not like way over shooting so but yeah i can get like it's pretty sketchy you know thinking that you're gonna like spotting so i'm just trying to like figure out like okay so if i hold monkey and if he goes like once out of the other then i could just flip it this way or then flip it that way just make sure you have good posture obviously as you're leaning over on that note too though yeah i i'm so dumb for not even thinking of that that's why yeah that's easy fix and another tip when it comes to spotting and i know some knucklehead guys are not fans of this but i always correct them when they act like this where they they don't want you to touch the bar until they need to help i think that's that's terrible you want to keep the bar you want to keep the bar moving and so when i'm spotting so let's say uh you know we put weight on the bar that i know that you know i know sal can't get you know six of these things maybe he can get like three on his own but we're going for six you're talking like seven 800 pounds yeah so i i actually am spotting him with my index fingers right out the gate so even at one rep but he doesn't even need me i'm actually riding the weight with my so i can feel i can feel the momentum if it's slowing down and i'm just giving and if you do a really good job of spotting from right out the gates you barely have to add anything where you get in trouble is standing back letting them go to failure and then now they're stuck and then now the two of you together train then you're kind of fucked so ride the weight ride the weight early ride the weight right out the gates and if they and they try and tell you don't you're the trainers don't fuck off this is this is the better way to train you do not want to get stuck and then i help you that's how you get hurt and then if you've ever failed you know that once you fail like your power output drops 50 percent yeah that's it everything else kicks in and that's where injury happens and so um but i know some you know bros in the gym they want to oh i got it i got it it's the kernel rule yeah it's most of my my teenagers too yeah like okay buddy i can humble you real quick one yeah two like i always have you know like fingertips yes especially when they get the one arm versus the other kind of coming up really quickly yeah so instability it's not even worth it yeah because then you might get the weight to shift on you create a whole another problem but i will say this too there's a lot of fear people have a lot of fear with the bench press that if they fail oh my god or whatever i have failed with a barbell and the bench press so many times and there is a technique to getting out from under it literally it's on my chest i roll it i roll it down to my waist i sit up and then i and then i i can i can get out of the way and i've done it so many smash is your goods but you know hey it's all part of the thing but i'm here and i have i have more kids than your brains yeah exactly but the move is the squat rack like we said that's it to be safe i think if you got that option that that covers you so you don't gotta do any that crazy shit and then my advice would be just to always be spotting early so you're not you're not caught up waiting no and then now amanda as a trainer uh do you have prime and prime pro if you don't i'll send you i'll send you those because i think those are very valuable for i don't know okay i'll send those over i'll send those over to you before adam gets really angry she's only but she's only been listening for three months she gets a pass okay i said six oh you said okay well then now you don't get a pass now i'm mad no yeah yeah uh and if you haven't watched the free webinars i mean we're sending you the programs for free but if you haven't watched the free webinars that we've done on prime and prime pro as a as a coach and a trainer so valuable extremely valuable so i've been trying to come up to you some of your life stuff because my family still lives up there and i was would want to see are you guys going to do any other life well i'll tell you what you're a trainer and a coach and you have family up here the next time that you were coming up here email the email that you emailed in email the email that's a lot of that makes sense email the email that you emailed in on already and let us know that you're in town and you can have you watch have you watch watch a live recording and say hi yeah thank you you got it all right amanda thank you thanks guys you got it yeah safeties that uh i thought she was already that worried about i thought she was already using those and she was yeah yeah no that's the simple that's a simple yeah i mean you don't need a spotter if you're doing that by if you're on your own that's what you do is you use a safe and you're and you're totally fine a good spotter though man people don't know that fingers i i don't know that i'll spot four i'll spot four hundred pounds with two fingers but i'm right i'm riding the weight from the get a good spot a good spotter with good strength right unless you're trying to hit a pr by yourself and you compete and so therefore anybody touching the bar my okay did i do it powerlifting you need that but if you're working out and you're hitting weights that you're not sure if you can do and you have some spotting this a good spotter should maintain the bar speed yes that's the idea maintain the bar and then you can ask him afterwards hey that last rep were you really helping a lot yeah i was okay well then i was that young guy though i get pissed somebody was like don't touch it totally that's why i made that comment i'm like that's such a like got young guy bro like don't touch it's like no that's if your goal is to build more muscle to get stronger on the bench you want me to spot you like this that's the way to do it not wait till you fail and then all your other muscles are now trying to help out my shoulders up like i never use spars now they know like if i can't do it i can't do it yeah look if you like mine pump head over to mine pump free dot com and check out our guides we have guides that can help you with almost any health or fitness goal and again they're all free you can also find all of us on social media so justin is on instagram at mine pump justin adam is on instagram at mine pump adam and you can find me on twitter at mine pump south 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