2703: Best Ways to Strength Train Without Weights or Machines

0:00If you want to pump your body and expand your mind, there's only one place to go. Mind pump, Mind Pump with your hosts, Sal DiStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we answered listeners' questions that we picked from Mind Pump Media on Instagram. So that's where people post their questions. We answered four of them. This was after the intro. Today's intro is 52 minutes long. In the intro, we talk about fat loss and muscle gain, strength training, cardio. We talk about all kinds of stuff, nutrition, current events.

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1:50Go check it out. Go to mapsglp1.com. Use the code GLP50 for the 50 % off discount. Here comes the show. All right, so you're convinced strength training is amazing. and that is true, but you don't have access to weights or machines. Are you screwed? No, not really. There are other ways to strength train. We're going to talk about our favorite ways to strength train without weights or machines. Here we go. Prison style. Am I right, guys? Yeah. This is actually, as a trainer, you really got to figure this out because you will have clients, especially if you grow your business outside of the gym that you're in and scale.

2:31you will have clients that don't have access to lots of equipment. Oh, I thought you were going to go the other direction. You remember the days when you used to train at 5 o 'clock at night on a Tuesday? Oh, and all the equipment's taken out. That also. And you used to go over and get a mat, a couple dumbbells, and a little corner. And you'd do everything. I'd train five clients. Don't even leave. That's your corner. Actually, I had that experience, Grand Opening, the Santa Teresa 24 Fitness Club 497. I don't know why I remember that. But anyway, that club, the Grand Opening, took forever. and there were no weights for a long time.

3:04It was just cardio. And I think basketball was there and everything, but there was no weights. And so all my trainers had to figure out how to train clients without anything. And they did exceptionally well without having to use most equipment. So let's talk about some favorite ways to strength train. For me personally, I love, and I love this for a lot of different reasons, but I love suspension trainers a lot. Yeah, I do too. I like suspension trainers because it's an appropriate piece of equipment. First off, it takes up no space. It's super inexpensive. So you can fit it in a drawer. It's like you wrap it up.

3:39It's like this big. They're durable, so they last a long time. But it's an appropriate piece of equipment for advanced or beginners. Yeah. It's one of those few pieces of equipment that you could use on your beginner clients or somebody who's like super strong. You can make exercises, especially upper body exercises, really challenging. Well, you can crank the intensity or decrease the intensity pretty easily just by adjusting your angles and usage of it. And so it comes in handy for so many different exercises. You can use it outside off of a tree. You can use it inside an attachment on the garage door.

4:16I mean, it is so versatile. And you can make it. About the only thing I would say it's limited is legs. Yes. and by the way I know you can do some things on it that are really challenging especially hamstring stuff it's really challenging but for the most part legs are probably the greatest challenge but besides that it is an incredible I would have to say across the board one of the hardest things to train if you really want to build a lot of muscle in your legs yeah it's going to be legs right because the amount of resistance that's required but can you build muscle and develop very fit strong long sculpted legs without weights you can yeah there's lots of one-legged exercise you gotta do single leg yeah i mean that's really the the only way you can intensify to the degree where your muscles are gonna get that kind of stimulus and to that point what's cool about the suspension trainer is like most people not everybody but most people uh that are relatively new you can't even do a one single leg squat no yeah but if you have the suspension trainer yes you can regress that and you could hold the suspension trainer and support your your body and go down say a quarter of the way and then work up to half the way and then work down to deep ones and then work out to multiple reps and during that that process of you know regressing all the way down to a quarter squat with one leg and then eventually full range of squats to multiple squats single leg gary with your foot in the straps you will build you will build some legs it's a difficult exercise you will and that's why again why i like the suspension trainer you can make the exercises is incredibly difficult.

5:51I mean, the inspiration, I have to guess, I don't know this for sure, but I'm going to guess that the inspiration for the suspension trainers were gymnastics rings. Sure. That's a pretty good guess, right? I don't know if that's 100%, but I'm pretty sure the guy who invented them saw Olympic rings. A little bit of controversy there, but yeah. Yeah, and the challenging, I mean, Olympic rings are among some of those challenging pieces of equipment that gymnasts use, and I would say they're largely responsible for some of the incredible upper body development that you'll see with gymnasts. In fact, I had, there was a viral video we did years ago where I talked about - Oh, the bicep one?

6:30Yeah, why gymnasts have such big biceps. Do you know the guy that you made the video of actually, remember, made a comment? Yeah, yeah, same guy. So, and there's a guy that's in the video with these crazy looking biceps. Gymnasts, by the way, of course, at the top level, you know, of sports, you have body types that are also genetically gifted for that sport. And what do you need for gymnastics? You got to be kind of small, but you also have to have really, really good muscle development and strength. That's what makes you a good gymnast. So, of course, they're going to be at that level. But nonetheless, gymnasts tend to have pretty well-developed biceps, and they don't do curls.

7:03And the video went viral because I said they do lots of pull-ups. Well, gymnasts actually went on there and said, that's actually not the most – that's not why our biceps are so big. It's because of the – what is it called? The iron cross? Yeah, the isometrical. Yeah, that's super tense. The in-range tense. I could see that really blowing up your biceps because of the isometric contraction, that stretch position. Where is the origin of the suspension trainer? Are you looking that up over there? I'm so curious to what that is. Okay, so what was the other one called? It was out of Chicago, but there was like Jungle Gym, I believe, started it out.

7:39And so there's controversy with that. So the actual owner of TRX was inspired, was on leave or basically overseas on some kind of active duty and used straps. So he used like seatbelt straps and was able to kind of tie it off to tanks and Jeeps. And they started to be able to use these straps to get a good upper body exercising. And so they kind of used that as a way to supplement while they were out on duty to be able to still kind of do calisthenics and exercise. So that's the story. That's the story. That's actually cooler than what I said. Yeah. But I mean, rings have existed for a long time.

8:21I know that that's been a piece of equipment that gymnasts have had to use. It's really taken over because before that, what was popular was bands. Bands would be the traditional, I would say, piece of equipment that you travel with at home or whatever. So sit right here. There it is. Navy SEAL. Yeah. And then there was a, there was a formal professional soccer player in Chile discovered an ancient Indian conditioning system that utilized ropes. That just sounds more exotic. That sounds. You want to sell a product. I know. You want to go that angle. Always the ancient. Is that right? References.

8:52TRX is still a$60 million business. Oh yeah. Wow. That's huge. Yeah. I mean, you could buy. They're so convenient. I mean, they really did a good job of manufacturing. But it's a great piece of strength training equipment, and you can create tremendous resistance using them. Now, you mentioned another one, Adam, which is bands. You know, bands, for a long time, bands were kind of considered like weak or that's rehab. You're not really going to build a lot of strength. It's like you're not going to build a lot of muscle. And then, you know, powerlifters started using them. Now, they would use it in combination with weights, but they were breaking records because they learned this method from Soviet lifters on using this kind of progressive resistance that bands provide.

9:39And then they kind of became more of a like, oh, you can actually do some pretty cool things with bands. Bands are a great way to strength train. You can get really tough bands. They sell some now that you're really thick and really hard. So varying degrees, varying levels. Bands are interesting because they don't seem i've worked out with bands they don't seem to require nearly as much recovery as other forms of exercise even when i've used them interesting because i mean what isn't your theory on that would be because of the progressive resistance because you when you are in the stretch position you're not it's it's very little resistance until you go to the fully contracted position where the most resistance are that's you know that's likely that's my theory right you know what's weird about that adam you know what's weird about that is i've used chains which are also progressive resistance so like you'll see for powerlifters they're gonna do a squat they put heavy chains on the bar as you squat down the links hit the ground so it's lighter as you come up the chain's heavier that's progressive resistance like bands are chains require way more recovery when I work out with chains it hammers me more than bands so there's something about the smoothness of it I wonder if that's just maybe there's no abrupt like interruptions that way for you like it would be interesting to see that in like a real a group I don't necessarily think you're wrong I just think that that's interesting that you you know i don't i don't know if i could say i notice a big enough difference between the two of them i definitely know that bands don't get me sore like freeway that's a that's well i just remember too like um when i was playing football and you know there was there was the therapy next door and i remember not being able to get in a set uh when everybody's working out because everybody was in there at the same time and so i would go in there and we'd take all the bands and we were just like trying to trying to make do and like work and you get a crazy workout but you would recover yes so quickly and it was it just didn't make any sense to me because i was putting in just as much effort that's right so what's the value of that well the value with bands is you could go crazy with frequency yeah like you can work out hard with bands a lot yeah and get great results and it's fun because you can see how much you can work out and with bands I can do a ton.

11:45I mean, I could train my whole body almost every day with good intensity. Yeah. And recover. Who was it, Louie Simmons that did it? Yes. Yeah, started that whole progressive overload. Oh, totally. And then, you know, bands are great for explosive power. They are phenomenal for explosive movement because they're really safe, and you can jump with them, you can throw a punch with them to develop that. And bands are super versatile. Yeah, also easy to travel with. Suspension trainers are versatile. Bands are more versatile. Bands, I can attach low, high to the side. I can create resistance in any direction I want.

12:18Whereas with a suspension trainer, which is also versatile, but I have to adjust my body to where the suspension trainers are with bands, I can do almost anything I want with bands, which makes them super useful. Yeah, you can make the argument that suspension trainer, you still need a decent square footage of space because you need the angle, right? Or a band, you could literally do it in a phone booth. Oh, yeah. You could get a phone booth workout with bands, which that makes it, I guess, a little more versatile. Totally. And then, you know, of course, body weight. Body weight, I mean, calisthenics, there's a whole section of strength training that is calisthenic focused.

12:56Like there's a group of, there's a huge group of people, you'll find them on social media, that they just do calisthenics. And they use bars. So sometimes they're called bar men, I think they'll call them. So they'll use a bar, they'll use like dip bars, and then they'll use other body weight stuff. And they look incredible. And the stuff that they do is, what's cool about body weight is, first off, again, like the other ones, beginner to advanced, you could go all the way through. But when you're advanced with bars and with body weight, the body awareness you develop from that is insane. Yeah.

13:33Like advanced strength training with weights, it builds great muscle, great size, great hypertrophy. You take someone who's advanced with calisthenics, their body awareness is on another level you got a crazy intrinsic understanding totally and it's yeah it's not there's a total difference with that when you're being um you're having to account for load external load and accounting for that so it's yeah it's a totally different feel and it it for some reason too like it it doesn't do as much damage it's just like your your joints and everything recover a lot more effectively yeah and you and it's uh the the carryover to athletic performance is pretty high now that's not to say weights don't have crazy uh carryover because they do but for certain sports like wrestling or grappling uh like calisthenics that body awareness is so incredibly valuable it's funny i was training my daughter yes last night which we'll get into later it was a great a great workout and she was asking me if i could do what's it called when they hold on to the bar and their body's flag is that that was called flag flagpole or a flagpole.

14:39Is that what that's called? I think so. Right. When you hold a pole and you create yourself a body. Oh yeah. Yeah. Is that what that is? Flagpost. She's like, you know, cause she was asking me how much I could lift. So I'm telling her my lift. I was wondering if you're doing like a front lever and she's like, Oh, you must be able to do this. I'm like, Nope, I can't do that. And she's like, are you not strong enough? I said, I don't have strong enough dead. Yeah. She was having a genuine question and I'm like, I don't have the body awareness. I'd have to practice that movement. Yeah. You gotta be able to connect all of your toes, fingertips to toes.

15:09And I mean, that's kind of what they teach in gymnastics a bit is that hollow body position is really that you can you make yourself one rigid object? Yeah. And you also doesn't help that you're beefy to you. Sure. You even see these guys, you know, obviously there's gymnasts that do it. Incredible. And you'll see the variations on pull-ups where they're pulling up more to one side to the other, the body control they have. So body weight training, My whole point with this is if you're a beginner, there's lots of exercises you could do. But some people are like, well, bodyweight training, I want to get real advanced.

15:40You could go really far in that direction. It looks different than bodybuilding, but it's strength training. Don't get me wrong. It is strength training. You could get real. I mean, as you're going through this whole thing, it's like I'm thinking about like, man, if I was, if you had limited space, limited money, what you could get done with one set of bands, one suspension trainer, and one pair of dumbbells that goes up to 50, the adjustable dumbbells. Oh, yeah, you're good. You could put it all in a closet. Yep. It doesn't take up more than a little coat closet or the space. And you could build a hell of a seat.

16:15You're not going to get on stage and win a pro bodybuilding show. Yeah, but see how far you can go before you even think that's it. Exactly. But you could get years. You could get strong, though. You could get years of getting strong and fit aesthetically like imbalanced like you i mean you could do so much i so this is a part that i i think that uh our space does such a bad job of like over complicating things you know with all the stuff we debate and the science and the new study and the argument it's just like dude if if somebody had a really minimal budget and very limited space they could build a hell of physique with those three things in a closet and and a good diet and you will be blown away on what you could do.

16:56A hundred percent. A hundred percent. What makes strength training strength training is resistance. So enough tension, which can be created through angles or minimal equipment, and then rest periods. So the other thing is rest periods. So you do X amount of reps. It's difficult. It's challenging. You rest for a few minutes. That way you're always training that kind of like that muscle building system, the anaerobic system. And you have yourself strength training. and you really don't need a ton of equipment. In fact, I think that equipment sometimes convolutes and confuses people or oversimplifies.

17:35Like you go to a gym and it's a huge footprint, right? So, you know, 15 ,000 square foot or larger, 30 ,000 square foot gym. And you're like, where's the machine that does this body part? Where's the machine that does that body part? And I get that. But I would make the case that somebody who learned, genuinely learned how to work out with minimal equipment would probably get more out of that than somebody who just learned how to use all 30 machines in the gym, both from body awareness, injury risk prevention, and building muscle and becoming more feet. I'd argue if you go in that direction first, then loading on top of that, what a difference.

18:12Such a better foundation. Big time. Absolutely. No, I agree. In fact, a great example is if you look at the bronze era strength athletes at the turn of the century, or should I say the previous century, late 1800s early 1900s they had uh dumbbells barbells that they didn't have a bench now okay they didn't even use a bench bench press wasn't invented to lay the weight above your head what is it though okay what it is it what is it about us or the human condition that why does that why is that difficult and why why don't we all just have that if that this is true we all agree on this is it that uh because i i think people i think people are bored maybe or it's not enough novelty to stimulate them to want to keep doing it every day go in that closet go to the coat closet grab the three things out like because i none of us are arguing and we're all agreeing that you could build a hell of a physique a balanced physique a strong physique take you probably the first couple of years really far just from that, yet we don't do that.

19:19That's a good question. I've looked up some of this stuff before. There's some data on this. And the strongest correlate for consistency, because the question is consistency. It's always the question. People start and stop, start and stop. What's the strongest correlate or thing that we can measure that will predict consistency? And it's, above all things, it's community. Community, right? It's community. Yeah. so a gym can provide that yes that being said most gyms don't yeah most gyms you go in with your membership card you put your headphones on and you're by yourself with people well they lack the level of community that i think we used to have and they lack the level of community that something like crossfit has but it still is because i i remember when we first used to talk about this but this was pre my home gym and i used to go to the gym all the time and i used to make that case because i was very headphone hoodie but you were you were super motivated on your own But I would admit that there was something about knowing that other people are in there at the same time as me that gave me, even though I'm not talking to nobody, I'm not even looking at anybody, but knowing that others are there and I'm potentially being seen lifting weights does create somewhat of a community.

20:29And I agree with your point of we've really lost a lot of the community feel in the gyms. It used to be music over the loudspeaker and nobody had headphones on. Everybody would engage, right? And you would introduce yourself and so on. So I agree that it's changed. But I still think there's a level of community that helps with consistency just simply knowing that. I mean, there's something to be said about when I used to train at 11 a.m. every day of the week. and uh you know i saw that you know the buff indian guy that was always in the corner that was jacked and so then i knew he was going to be there at the same time i was and like if i didn't show up for two days he's going to know that i wasn't right so there's something about that even though maybe him and i never chopped it up and talked we knew we were both there at that time so there's something to that it's interesting too because i i do remember a few people that i ran across at the gym and like i hadn't seen them in a year or two years and they came back and uh what they had been doing in the meantime was just push-ups just like lunges and just like pull-ups and and sometimes like you know sit-ups but it was it was an everyday discipline that they'd had established at their house is like every day i do this every day i do this and it was like this some people can catch fire from that direction i don't think it's a lot of people yeah but i i do know that like even when i was uh coming up through sports like you know I would run into guys where that was their thing.

21:54They would just always do push-ups right when they got home, and it was just consistent that or sit-ups. Who was the guy? What's his name? He was a football player. He did MMA in his 50s. Herschel Walker. Herschel Walker used to do, is it like 1 ,000? Did he do like 1 ,000 push-ups? Yeah, he did like a good gym. Yeah, he did. I think it might be like 5 ,000. I remember it was a crazy number. It was insane. I mean, incredible. You probably could Google Herschel Walker's workout, and it'll probably pop right up. Yeah, that's insane. No, I'm serious. I think it's a famous. I know he's talked about it a bunch of times.

22:21I mean, simplicity wins, but it's rare people do that. Well, my point with community is you could build it at home. You can invite a friend over. You could do it with your spouse. You could also have it at the gym. I think that's more important than the equipment. I think the equipment is kind of shiny and distracting. And at first it's like, cool, I go to this gym with all this great equipment. But does that correlate to consistency? It doesn't. Some of the best gyms or the gyms that have the most consistency have the worst, oldest equipment. That's a fact. Yeah, yeah. We know this. We knew this for a while.

22:52Yeah, body weight push-ups, 1 ,500 to 2 ,000 per day. Jeez. And then sit-ups, 3 ,000 to 5 ,000 per day. I'm assuming he would split it up throughout the day. Yeah, for sure. Yeah, for sure. But he used to do quite a – I remember it was a lot straight. I remember it was – obviously, if you get to 2 ,000, you've still got to rep out. You've got to be doing them by the hundreds. That's crazy. I mean, just to get to that. And he had a crazy physique. Even in his 50s when he fought MMA. He was a specimen. Do you think there's an opportunity for a business? I'm thinking of the closet gym is what I'm going to call it.

23:24With the basic, what is that, under$300? The dumbbells will be the most expensive thing. For some sort of a community video check-in while we all go do it, you create the community vibe of like 8 a.m. we all check in or maybe just throw your iPhone up or like that and just throw it on it's like on a Zoom call but we're all doing the same work you think that would create enough of that I think it might I think it might dude you just reminded me of something I wanted to bring up too around that you know Jason Kalipa you guys know Jason Kalipa great guy right CrossFit kind of celebrity super nice guy super great guy he grew a big old men's group I do did you see that yeah yeah I've seen I watched the evolution of it I remember when he first started doing it with just a handful of guys and then it turned into a massive thing you know what he does and I know a bunch of people to go to it.

24:11It's early in the morning, right? Yeah. So he, and this is just something he wanted it. It's free. He doesn't like charge for it or anything like that. He wanted to get, he wanted to do something for men. So men come together, brotherhood. And what we do is we work out together. And so he would show up. It's actually, it's actually local. I won't say the city because I don't know. People are just show up. He's like, yeah, mind-bumped. I'm not going to say anything. A hundred people here would be so awesome. You throw workouts. But he was, he started it with just a handful of men. And I remember, I don't know what day it is or what days it is, but it's at five i'm mistaken i'm not mistaken five or six a.m it's turned into this massive thing and it's just a bunch of regular dudes a bunch of dads and you know you know some of them are tech executives whatever you should see the videos of how many guys are there it's like 30 40 50 men i saw some videos of a ton of them yeah and he doesn't charge for it it's totally free and you talk to him about he's like i just want to i just think men need a place to get together and i think fitness and challenge is a great way to do it i'm like for sure yeah i totally agree it's a great idea yeah he's great i had him on my series uh recently did i tell you guys about what that experience did that go live yet no no no where we at what went up no but he i remember you sending me a video him like something about iron sharpens iron like caught his attention and then he had like felt compelled to call that's a weird story yeah then the one that just went up was just a solo one with me and then i have one going up with josh i believe is one of the next ones i had josh in because he's got a crazy story.

25:36So Jason, I'll tell that story because you brought it up, Justin. So Jason's kind of on this faith journey. And so long story short, I won't tell the whole history. It's a long story. But anyway, at 6 a.m. or 6.30, I get a text from him. He's like, hey, man. And by the way, Jason and I don't text each other. So I know him because he's been on the show. If I see him, I'll say hi to him. We don't hang out. We don't talk. So up into this point, the only time I ever talked to him is he's come on the podcast. If I ever run into him in town, hey, what's up, brother? and that's about it, right? Nice guy, like him, but it's not like we're friends like that.

26:08I get a text at 6.30, I think it was. He's like, hey man, there's this verse that's been going through my head. It's in Proverbs. It's iron sharpens iron as one man sharpens another. I'm like, that's so funny. Well, I'm driving. So I'm at the stoplight and I take a picture of my shirt. I had a t-shirt that had that exact verse. And he's like, whoa. I'm like, bro, that's weird. You don't know how weird that is. So I'm like, what do you mean? He goes, so I talked to him later. he was in the sauna and he's been thinking about this proverb and it's just for whatever reason it's just in his head and he's like there was about 10 people i thought about telling but i just kept saying then and he goes for whatever reason your name popped up and so i messaged you and you messaged me back within 15 seconds with a picture of your t-shirt i think that's the weirdest thing then a week later a friend of his he had no idea a friend of his send him a bible with that on the actual bible oh wow that exact verse he's like obviously someone's talking to him dude yeah but it was a great it was a great it was a great time filming with him so i'll tell you guys how i went into it my potential like fears and then how it turned out so i'm gonna go into you thought you were gonna get crushed in a workout well so i'm like i'm gonna ask and i love you like i said he's a great guy uh i got to know him even better love the guy and he's kind of on this faith journey so i'm like this will be great guy to have on this series where we work out and i'm like okay hold on crossfit champion yeah i know he still works out yeah like he's a crossfit champion oh yeah he's uh i think he's a brown all the volume he's a brown or black belt in jiu-jitsu now competes all the time like he's like he works out differently yeah we're different i like i like to like you know it's like all show no go sometimes most of the time right he's like he goes after gets after so i'm like okay what am i asking for him i have him work out with me like he's gonna try and take you through yeah so i text him ahead of time because I'm like, let me prepare this.

27:56I'm like, it's going to be super easy, bro. It's not about the workout. It's all about the conversation. But I did choose deadlifts as one of the exercises. Of course you did. That was your defense. You're like, hey, if he's going to bury me, he's going to have to work a little bit to bury me. I can hang with the deadlift. But no, dude, he was super humble. We start loading up the bar with deadlifts, and I'm prepared. I'm like, we'll go up to five if we need to, five and a half. And I'm like, do you want to add weight? He's like, no, man, let's just keep it at three. And the whole workout was.

28:22Oh, and you're like this. yeah dude the whole workout was super chill he wasn't no kipping pull ups in between or anything crazy he wasn't like ego I thought it was oh crap it was gonna turn into that you know how it is when you work out with another fitness guy it wasn't like that at all he's very mature humble it wasn't about who can do what or whatever and I was prepared just to be like bro well that's good it's a sign of his maturity because obviously he's already a champion there's no reason for him to prove that he can bear on me and he's got chimp strength that guy he's crazy strong I tell you I watched him as a kid.

28:54Did you? I watched him as a kid. And I bet he doesn't even remember this. Well, I'm sure if I told the story, he remembers. Because this was long before he was a champion. He was only like, I want to say he was like 17 at this time. And this was back when CrossFit was super small. Just started in Santa Cruz. There was no CrossFit gyms in boxes anywhere. But some gyms were starting to incorporate it. We were dabbling with it at our gym. and Milpitas Health and Fitness was holding these wads like on once a month where you can cut like I remember this all the people could meet there it was out on the asphalt they started competitions they threw up the bars you had to run they had the whole little like little thing and he won the local event and he just cried and I remember my buddy Austin who you know used to work at that gym at that time and he was telling me all about he's like you gotta come down see this kid Jason he's like a 17 year old he's like just crushing everything and there's just grown they're like grown ass men that were big and strong and already into it so that here's his kid just smoking everybody he's got that like he's got that like middle eastern like wrestling genetics you see some of those wrestlers that come in like wrong yeah just big hands and just he's made to like yeah that's funny we're talking about jiu-jitsu because he's a big jiu-jitsu guy and then in my christian group uh i have men that show up and some of them do jiu-jitsu and they train with him and they were and i was like oh this morning i filmed with jason and they're like oh how was that we're talking and i'm like what's it like uh rolling with him and they're like it's like bro you get on top of him and he just throws you off if he wants you just throw you off it's like it sucks man it's really hard dude i thought that was pretty cool hey speaking of building muscle i found dude check out as if i needed to sell red light therapy any better oh let's hear it did you know trip off this did you know with red light therapy it builds more muscle did you know that did you know in studies that there is a 20 to 50 percent greater hypertrophy than exercise alone 20 to 30 percent yep there was one study check this out who's going to build the first gym that's lit by like red light therapy just in there the whole time just red light i don't think you can be in there that long though it's only like just like Right after I go into a room and just...

31:15Well, check this out. There was one study. This was a cool one. This was two identical twin males, 19-year-old soccer players, 12 weeks of resistance training. Red light therapy before and after workouts on the quads versus the twin who did just the strength training. So it's about as good as you can get with control. Yeah. The identical genetics, we both lift, same workout. You just do red light. It's the unicorn of studies, right? Okay, 50 % greater quad hypertrophy. 50 %? 50 % greater quad hypertrophy. Just because he did before and after. What was the protocol? So tell us the protocol. I don't have the protocol.

31:50Oh, you don't have the protocol. No, but they did the same workout. No, no, okay. What about the red light protocol though? Oh, before and after. Yeah, just before and after. Just before and after. Like 10 minutes or something or what? It doesn't say how long before in this breakdown, but I can find the study. Wow. 37 % stronger, upregulated growth genes and reduced muscle soreness and damage. Here's another one. Another study, 2010. Then 20 untrained males. They did eccentric training only. Red light therapy before sessions on the elbow flexors, so the biceps, versus placebo. 50 % greater bicep hypertrophy and strength gains versus placebo.