2723: What Would Happen to Your Body if You Only Did 1 Lift a Day?

In short

Mind Pump Episode 2723: Summary and Notes

Episode Overview In this episode of Mind Pump, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve into the effects of performing only one lift a day, discuss a variety of lifestyle topics, and answer listener questions related to fitness and health. The show blends humor with expert advice, targeting common misconceptions in the fitness industry.

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Key Topics Discussed

Single Lift Training (2:33)
Concept: Speculation on what would happen if a person did only one exercise per day.
Expected Outcomes:
Increased consistency in workouts due to a lower time commitment.
Potential to achieve up to 70% of strength training benefits from focusing on one compound lift daily.
Adapting to increased strength through progressive overload can yield good results.
Emphasis on the importance of consistency over intensity.

Lifestyle Discussions
Parenting Dynamics (18:51): The humorous transition of children beginning to parent their parents.
Stress Around Holidays (21:41): The pressure of birthday and holiday planning.
ADHD Insights (26:56): Examination of ADHD traits – strengths and weaknesses.
Average IQ Scores by State (38:11): A light-hearted discussion about IQ rankings across US states.
Hot Tub Usage Before Lifting (40:44): The benefits of using a hot tub prior to workouts for improved performance.

Listener Questions (59:49)
Adduction and Abduction Machines: Discussed effectiveness, with an emphasis on their limited application for most individuals.
Muscle Building Goals: Recommended focusing on strength goals rather than solely on muscle mass, suggesting that strength correlates well with muscle growth.
Saturated Fats: Discussed the mixed effects of saturated fats on health, highlighting genetic variability in response.
Lightening Weight for Squats: Affirmed that increasing range of motion in exercises can lead to better muscle growth, even with reduced weight.

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Key Takeaways

Consistency is Critical: Adopting a routine of one lift a day can lead to better adherence and long-term results in fitness.
Quality Over Quantity: The efficacy of workouts often relies on the quality of the exercises performed rather than the volume.
Personalization in Fitness: Individual responses to training and dietary practices can vary widely; what works for one person may not work for another.
Holistic Approach: Achieving fitness goals involves not only exercise but also considerations regarding diet, recovery, and mental well-being.

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Transcript

Automatic transcript. May contain errors.

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. In today's episode, we picked questions from our Instagram page to answer, but that was done after our intro. Today's intro is 57 minutes long. That's where we talk about fitness and fat loss and family life and current events. Always a good time. Again, if you want to post some questions that we might pick, go to Instagram at Mind Pump Media.

0:35I know this episode is brought to you by some sponsors. The first one is Luminose by Interra. This is skincare products with efficacious doses of peptides like GHKCU. It's got so much GHKCU in it, it's blue. The highest concentration you'll find anywhere. Nothing comes close. So if you want to see a difference after like two applications, go to their website. Go to interraskincare.com forward slash NPM. Go to enteraskincare.com forward slash NPM. Use the code NPM. get yourself a discount. This episode is also brought to you by Paleo Valley. Today we talked about their meat sticks and how delicious they are.

1:11By the way, now through December 5th if you buy one, you get one for free on some of their best sellers, beef sticks, bone broth, their organ complex and superfood bars. Go check them out. Go to paleovalley.com forward slash mind pump. Also, Black Friday sale starts right now. 60 % off. That's right, 6-0. 60 % off all workout programs, all MAPS programs, all already discounted bundles of programs. Everything's 60 % off. And also, every time you make a purchase, you get entries to win some cool stuff. Two people are going to get a one-week vacation at the Mind Pump Park City House, which has been optimized with red light therapy, cold dip, sauna, strength training, the whole deal.

1:51It's in that house. A week stay plus a$1 ,000 travel voucher. Two people will win that. Five people are going to get free one-on-one coaching from our trainers for three months. 10 people are getting three months of our concierge coaching. Again, every purchase gets you some entries. In fact, bundles get you 10 entries. So not only do you get 60 % off, you get entries and you can win. Do it now. Go check it out. Go to mapsfitnessproducts.com. Use the code BLACKFRIDAY for the discount. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com?

2:26I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. By now, you already know the benefits of exercise. You know the benefits of strength training, especially if you listen to this podcast. But what would happen to your body if you only did one lift a day, one exercise a day? What kind of results would you expect? Well, today, I'm here with my co-host. We've been training people for decades. We're going to speculate on exactly what you could expect from one exercise a day. This would be a really fun experiment to actually do this, especially when you see a lot of these fitness challenges that are out there and they're always like these...

3:07Just ridiculous. Yeah, they're ridiculous extreme things that get you to do a lot of stuff in a short period of time and that nobody ever sticks to. But a one lift a day is like a very committable thing. Totally. Right? Super reasonable. And even though I've never done this, I would speculate that you would see, especially choosing good lifts, I'm assuming. that's yeah that's good let's go i'm assuming this is this isn't uh you know preacher girls on monday and tricep pushdowns on tuesday uh good lifts good compound lifts yeah everyone a day three to four sets uh i think people would be surprised at how how good of results you'd see i agree i think number one what would probably happen if someone did this is they would be way more consistent than they've ever been in their entire life yeah i think the average person who followed a routine of one lift a day would be far more consistent than they've experienced following other types of workout programs for obvious reasons.

4:09It's a far less of a commitment. It's not something that you dread because it's, you know, what am I going to do? 15 minutes maybe? It's easy. I could fit it into my schedule. It's also so frequent. It turns into a habit much easier. If I miss one, not a big deal. I did six days this week. So I missed one, no problem. And if we were to look at the total volume and put that against our experience and against data. Now, again, we're talking about the average person, right? We're not talking about the - You're not going to be a bodybuilder. Yeah, we're not talking about the freaks. No. If your goal is to be fit and healthy and what you want out of strength training is to build some muscle, build some strength, improve mobility, feel better, reduce pain, right?

5:01And you pick compound lifts. I would venture to say that somebody who did this and allowed themselves to progressively overload as they got stronger, that's the other one, right too, Adam? Like you're doing one lift a day, as you get stronger, lift more weight. So allow yourself to progress. I bet if someone did this, they would probably reap close to 70 % of all the benefits they would ever get from strength training. And that's, by the way, the data shows us that the majority of the benefits come from very little. And then as you add more, there's diminishing returns. Now, some people might say, oh, well, I want a hundred percent.

5:37Actually, most people would be very happy with 70 % of what they would get from strength training with consistency. Cause what it usually looks like is 0 % because of no consistency. I guarantee they'd have better sleep and their energy would spike. I think that's the biggest thing that I've noticed with just – I've had people kind of run an experiment like that just with our MAPS 15 type of protocol, even just two a day, and then they were just amazed at this instant energy spike throughout the rest of the day and the rest of the week. Yes. Well, this isn't that far off of MAPS 15. That's right.

6:11MAPS 15 is two a day for six days a week, so you're basically hitting 12 lifts in a week. So it's obviously a little bit more. Yes. But not that dramatically less. Man, I didn't know you were going to go this first. This would be a really cool YouTube series. This would be a really cool experiment. Well, I'll tell you what. Towards the end of my career, I got, you know, well, the majority of my clients were always gen pop, right? So the average person. And then towards the back half of my career, I'd say most of my clients were in their 40s, 50s. And if I'm looking at the total volume here of, let's say, seven exercises, four sets each, Adam, most of my clients did this much volume per week with me because they'd come see me twice a week.

6:56Yeah. And that two days a week, I mean, it's right around the same amount of sets we would do. And what kind of results do my clients get training with me two days a week? By the way, this doesn't mean you're not active. I want to be clear. This doesn't mean you're not walking and you have a bad diet. so you should still be active this is not enough activity yeah but i'm gonna make the case that if all you did was that and hit your protein intake every single day i think you'd see profound benefits i think with no other parameters okay yeah just hit and and by the way the way i would say that to a client and upset them on a path like this is that uh what do you mean i can have ice cream still i can have alcohol so long as you hit your protein first which is harder than it sounds Yes.

7:39So long as you hit that first, then sure, go ahead, have the little bit of dessert, have that every once in a while. I'd even, I would even say that, but hit that first. That's my one. My one ask is that go do that first. And then if you still feel like you want this thing, this indulge, then by all means. And I think if you just gave yourself that rule, plus the lift every single day, I think you'd see profound. So here's why. You don't need a lot of strength training to elicit some pretty significant changes in the body. And the data on this is silly. I mean, the amount of strength training required just to prevent muscle loss for every decade after 30.

8:17I don't remember what the percentage of muscle loss, but we tend to see like a percentage of muscle loss for every decade after the age of 30. And when you look at the data on how much strength training is needed to just stop that, it's one workout every two weeks. Okay. It's very little. There's studies on one 30-second isometric contraction a week and, you know, following that for a couple months. And you see these significant gains in strength. Yeah. You just don't need a lot. And now what's baked into this is progressive overload. So here's the deal. As you get stronger, volume goes up. Yep.

8:53So when you're doing this one lift a day and you're picking the right exercises, your squats, your deadlifts, your bench presses, your rows, overhead presses, you're doing some rotation, something laterally, and you're just sticking to those lifts. You're not focusing on the isolation stuff. You're going to see strength gains pretty consistently. And as you get stronger, your volume is going up because there's more weight on the bar or on the dumbbells. And if you're doing this right, the intensity would also start to naturally go up. So this is what happens. You become more fit. Your tolerance for intensity goes up and you're able to train harder as you go through this.

9:29I'll tell you this right now. If the average person did this consistently, they would see pretty good, consistent progress for probably a couple years. I think it's just good for even like experienced lifters to just, you know, go through an experiment like this. It's always mind blowing. I think that we're just so conditioned to think that exercise and the workouts was producing the muscle as opposed to the recovery. If you put more emphasis on how can I squeeze more recovery, how can I squeeze more of the building process, and can I maximize that to its full potential versus looking at the exercises the stimulus is always producing the outcome.

10:10Yeah, I think there's two ways you could look at exercise. There's value, two kind of areas of value. One is the signal it sends for adaptation. The other one is just activity is good for you. So just moving is good for you. That's true. But then there's also the adaptations that the activity induces, which can also be very beneficial. With strength training, I think it's smart to focus on the stimulus. Now, everything else, like this is why I said, like if you walked regularly with this routine, if you hit 10 ,000, 12 ,000 steps a day, now you've got the activity covered. You're doing one lift a day.

10:47That's enough to send the muscle building. And I'll say this right now. If I followed a routine like this, if I were to do this one lift a day, I would probably see strength gains and some key lifts because I go into it. Okay, I'm doing only three sets of this. I'm going to warm up and then I'm going to get after it. I would probably myself see some strength gains with this. And I've been doing this for a long time. Oh, I think that's a fact. That's why I think this would be so interesting, even for one of us to do something like this because I'm willing to bet. You get much better at that lift.

11:15I'm willing to bet too that a lot of, not a lot, a percentage of all of our workouts have junk volume involved in it. Stuff that we just do because we like to do it and it's in there and it's just like. And it's fun. And if I had to choose one lift today, I'm not messing around. Like I'm not going to like choose any junk volume. I'm going to pick things that are going to move the needle because I only got one today. So it needs to be a good lift. and therefore just focusing on that. And to your point, putting more of the energy and focus on the outside part of recovery and everything else because I'm not training for an hour.

11:50Yeah, I really want to do this. I think this would be a fun series. Like I said, this is why I wrote this or I put this to open because I was thinking about my average consistent client would work out with me two days a week, some once a week, but then they do stuff on their own. So on average, they would do strength training twice a week. And then I would coach them on being active throughout the week. So again, I want to be clear. It's not like, you know, you want to still be active. So I'd make sure that they walked or did other activities. We would also look at diet. But I only did strength training twice a week.

12:21And it was right around this total volume right here, everybody. Like, you know, like I said, if I add this up and divide it by two days, this is generally kind of what it would look like in the two workouts. And the clients I trained, many of them I would train for years, you know nine years ten years eight years and they saw nice consistent progress year over year significant changes in their body leaner stronger fitter on a regular basis nobody over trained injury rates was almost like zero uh and this was what i this was me figuring out how to train people properly you know i don't i don't mean to ruin the direction you're going because i'm not I would do this, and it's perfect because we just did this not that long ago, is I would follow, and everybody thinks that we have to fit everything into this perfect seven-day week, this arbitrary number.

13:13I would run the grade eight, and I would use those eight exercises because we built those with that intent of these are the eight. Just do one a day. And then when you're done with them, start over. So you'd be running everything. You'd be, obviously, it would take you eight days to get all the way through, but that's okay. Just repeat that again. because you're not missing a day. Perfect. And in a month's time, you're basically going to repeat all those almost four times. Yeah. That format would be perfect. Yes. And I like every day versus two days a week for a lot of people because of the habit forming.

13:51It's easy to stay consistent. And when you miss one, you only miss one exercise. If you miss a workout, that's like four or five. You also could do this, which is probably, again, if I was documenting and trying to do this, where the inevitable happened were just a day I couldn't, right? Yeah. It wouldn't hurt to pair two days in one day, right? Sure. So it's like, oh, I missed yesterday, so I'm going to do that exercise and then today's exercise. And that's all I'm doing. Because now my workout's still only 20 minutes long. Well, what this really highlights is really a mentality around exercise generally, but strength training in particular, where what if you approached it with the mentality of, I'm going to do a little bit every day instead of these days I go to the gym for an hour, an hour and a half.

14:36I would venture to say for most people that would work better, especially if they had – Way less barriers, yeah. Especially if they had some basic equipment at home, especially if they have a cage and a barbell, but even with just basic equipment, if they just said, hey, every day when I find 15 minutes, I'm going to go out and I'm going to do one exercise. I'm just going to make sure I do that every single day. I bet that would lead – I would bet a lot of money. That would lead to far better outcomes, primarily because of the consistency that it would really produce. It just doesn't take a large commitment when you're doing something like this.

15:10Yeah, I know. It makes me want to put together a program. I mean, it does. Well, I mean, I think the grade eight's perfect for it. I really do. I think get out of this. We're always in this mindset of this. It's got to fit in a seven day. It's got to be three days or two days. It's got to be this weird. It's just like an arbitrary number. Your life doesn't work on this perfect seven-day calendar. Who cares? Run the eight exercises, then start them over again. Run the eight exercises, start them over again. And if you actually, you said, if you miss one day, so what? One day is not a big deal. You know what's funny about this?

15:39I could make an advanced version of this. I could make a real advanced version of this. I could up the intensity and do five or six sets of one exercise each day. And then you have your solid. Bro, no. Forget that. Again, start it like you said. I'm only doing three or four sets. After month, when I get into month two, I add a set to all those things. When I get to month three, I add another set to that. And then, yeah, in, say, six months, I'm doing five, six sets of all those. Still not a ridiculous amount of volume. And you've slowly progressed to that. Yeah, that would be a great way to do that.

16:12I love that. Yeah, and I just, again, I wish that people understood this kind of mentality when it came to fitness. Whereas if you could do some every day, you're probably going to do better than if you tried to do a lot sometimes. Way more sticky that way, for sure. It's way more sticky, easy consistency. The body seems to respond really well to stuff like this. And again, when it comes to strength training, look at it as a stimulus more than just being active. And again, it's important to be active. So you want to move. You want to move throughout the day. Don't sit a lot. That's very clear.

16:46But when I'm like, hey, I'm picking this muscle-building form of exercise. What am I getting out of it? I don't really care about the activity I'm doing while I'm doing it. I just wanted to build some muscle, and I want to get the, you know, what I'm looking for. It doesn't take much. It's almost like turning on a light switch and then you get out and allow the recovery and adaptation to take place. You know, so. Yeah, this is cool. I know, it's funny. I know how you really got my wheels spinning. What I'm trying to decide right now is like, do I try and organize this to where I get a group, I take this through and actually have people follow along with me?

17:18Do I just start it now? Or do I try and keep - This is a workout you want to do. I do, this is. It's perfect. It's right in my wheelhouse right now. I don't think I want you to do it. i can commit to that that was my inspiration yeah yeah yeah for you you're going like i don't know if i can scale all the way down i don't know if i can scale all the way down that's like reducing my 10 lifts a day i'm like that's that's perfect that's about what i'm doing right now this spread out now i could do that you know yeah no i'm just no it's a it's a really interesting thought you know something i would never ever ever it doesn't even you know here's the thing too it doesn't work for personal trainers because you don't you it doesn't work to see a client no for 15 minutes every day yeah so so even even personal training organizes itself to be more like a once or twice or three days a week you're going to see me uh but again like i you know if if this were possible this is how i would coach somebody and i'd say instead of you know 45 minutes twice a week just do you know 15 each day maybe yeah maybe if we get enough response to this episode maybe I put together a group follow along thing where I take everybody through this with me and if enough people respond to this episode I think it will be maybe I even put it like in the school group yeah and we create like a school group around it and we do like a challenge yeah like a three like a three month challenge type of deal so I'm trying to decide maybe it'd be a good thing to do that like a January when everybody's kind of getting re-motivated get back in or kicking it off now through the holidays I don't know um maybe we'll see what happens from this episode if I get enough people that would be interested in that maybe that'll inspire me to do something like that i gotta tell you a funny story so yesterday was uh i was with my daughter my 15 year old and we stopped by my parents house so we they were supposed to come over for dinner my dad got a cold so my wife you know very graciously just made dinner and said hey bring it over there so we go over there we walk in you know my parents are you know saying hi to them or whatever and um so you guys know that i'll use nicotine lozenges uh right so nicotine's a stimulant it's also got relaxing proper i'm not gonna here i am trying to sell nicotine it's the chemical of nicotine itself is not bad for you uh may have some actual benefits it's addictive that's the that's the bad thing it's about addictive as as addictive as caffeine so anyway my daughter's got this big problem with it she's like you need to stop using that like getting on my case but this is the first time i've experienced what a lot of parents will go through as their kids get older where they start trying to parent you you know to be and it's a bit it's actually kind of endearing to see that my daughter is like like that's not good for you you need to stop doing so i want you to look it up to see if it's you know bad my kids are doing that with the energy drinks with me really oh so it's so it's kind of cute right yeah so every time she sees me you know pull one out she just she gets on me so we're at my parents house my daughter sneaky daughter and she just brings in my mom into the conversation oh my god oh yeah she rolls you into the because i have an time who could care less how old i am you know so we're in there and i you know i'm like my mom goes into the room to get something because she always gives us food whenever we go there and she so she's getting a bag ready with fruit and stuff and i pull one out and my my daughter looks at me she goes nonna i just call my mom like are you gonna tell me she's like yes nonna come in here did you know did you know papa is using nicotine and my mom's like no you're using what i'm like it's a lozenge yeah but that's addicting and then my mom's like oh my case about it dude just jessica no i'm like yeah jessica tell your wife too yeah blood hounds on you you're a bad example you should just like give me this whole lecture i'm looking at my daughter like oh you're going to get it she totally wrote my mom it's great i think it's endearing and you probably would prefer that than the than to not right i think that's cool yeah i think that's really cool she's now using the thing too where uh if i pop on my phone at a stoplight my daughter and i tell her i say hey if you ever see me do that i don't care if you call me out please call me out it's wrong and you know it's addicting right you're at the stoplight oh let me check see if someone text me or something and uh i did that the other day and she gets on me about it i'm like oh yeah okay you're totally right i said still talk to me respectfully but you're totally right and she's like you know i'm gonna drive soon do you want me to do that i'm like oh yeah no i don't yeah so it's really it's it's a nice reflection yeah your kids calling you out that's funny you remind me because i i was hanging out with my mom and my parents and we got to see him a little bit when we were in Palm Desert.

21:49So Courtney's birthday was that same time. And my mom does certain things. I don't know if your mom does, but she loves making a big deal out of people's birthdays. My brother and I, she would literally put pictures and things and iron them on a flag and put it outside the house. So if people driving by, it's like my birthday flag. I was so embarrassed. you know and like and it's like i love her and i love that she's like she's wacky and crazy and and you know and i used to hate that but i love it now it's like i get where i get a lot of that from her you know but at the same time it's like oh uh she sends these they're called jib jabs have you ever seen these before oh yeah oh so this was like where they put your picture on really old like i mean this is like when the internet was like just coming out and they put your face on yeah yeah these dancing things so every year does this for everybody right and it's the same picture from when like my wife and i first got married and so courtney's got her face and it's changed just enough so they try to make like uh different dances where they're doing all the thing like kind of relevant hers this year was it was like uh lowrider and it was like her and all these like lowrider like they made it's like a rap video basically she's just like oh my god i was dying so so embarrassing for her but i was like welcome to my welcome to my life oh because it was her birthday it was her birthday so she gets that's katrina katrina's family is so it's it's uh i don't want to say it's a fight but it's like a weird uh i just can't i can't i'm we're it's not a big deal to me and i i understand why it's for me whatever but i mean this whole year she's been like what are we going to do for my birthday this year for my birthday your birthday no hers and it's such a it's a big one i was like what do you mean it's a big one what is turning 45 oh it's like it's like in their family like every five is like a big is a big deal every five yes we go every 10 yeah well yeah like that's understandable yeah you know when you when you turn 30 it's kind of a big deal when you turn 40 it's kind of a big deal when you turn 50 but like yeah no it's every five years and like i there's no way getting through and convincing her that it's not a big deal and so it's been like this we've been thinking about this since january like so worried so much pressure yes on you yes i know that's my wife does that she's doing that to me she's not even she's like years away from a big one for her it's already no her exactly just it better be a big one like you better be special i'm like all this pressure i'm so terrible at planning you know i just pay for things well that's okay so that's the hard part for me too is that so my default love language is i'll buy her a cool gift but that's not what she wants She wants the planning.

24:33Yeah, she wants the planning, the celebration, the people, all the things. Maybe we should just have our assistants do it. Because I'm so bad at planning, too. You know what I mean? It's just like organizing is terrible. I would end up organizing something where the place I booked is on the wrong date, and then the person showing up providing the food comes up. Because I just miss these details, you know? So frustrating. Yeah, it's tough for me because she represents that in our relationship, right? She's the one that plans her. You're going to have to plan this. Right without telling her what to do.

24:59Corey does that, too. She ended up making her own apple crumble pie thing. For her birthday? For her own birthday? I was scrambling just to find candles. Put it in there last minute and get the kids all over. Hey, let's sing real quick. I forgot about all that part of it. You got to make a big deal about it. Some people, it's funny how you have different family traditions. like for birthdays and Christmas, Jessica has memories of having a lot of little presents. So rather than having one big gift, it was like small things like socks and shampoo and a book. And so she liked having lots of little things to open.

25:44Now, when I was a kid, one big one, it was one big gift. Like you had your big Christmas gift. It wasn't a bunch of small things. I came from like Jessica. It was like to just, you also, yeah, yeah. It was like, it was like a poor family. Is that why? Yes, totally. It's like they could wrap 10$1 presents. Volume feels like a lot. No wonder, because she grew up kind of like... Yeah, it's totally that. So you know what's turned into in my house? It's a lot of big presents. A lot. They're not a lot of small presents. They're a lot of expensive presents. How many presents is my son going to get for his birthday?

26:17We've got only seven things, dude. That is so crazy. I didn't even put that together. Yeah, Courtney never did stockings. That was our whole Christmas. was like the stockings, you know? So yeah, we went through that same thing because I was really big on like stuff and everybody's, you know, stockings with all these like little tiny things. Well, my family also is big on give me, tell me the things you want and then I'll buy you one of the things that you said. Yeah. Jessica hates that. I know. She hates getting people things that they ask for because it removes the mystery or whatever. So for her, she's got to get real.

26:48And I'm more like, you know, tell me what you want. I'll go get it for you, dude. so i looked something up interesting um i used ai to look this up and then i found some studies to support it and the question i asked was what are things that data that the data shows that people who are diagnosed with adhd are worse at and better at oh because there are things that of course adhd you know neurodivergence or whatever we know that there's a lot of well Well, for entrepreneurs, it's like a ridiculous number, right? Like there's a high percentage of us that fall. You're about twice as likely to be an entrepreneur.

27:30Yeah. If you have ADHD. Yeah. So worse at, what are the things that we're worse at? Well, anything that, I mean, we would not be good at - Sitting down. Yeah, like monotonous stuff, like things that are repetitive over and over. You put someone like that - Details. Man, of all the jobs, I've always been the kid who could do a job and reframe it as I loved all the jobs I did. But there is one job that I think back of all the jobs I've done as a kid that was torturous for me. Besides the beekeeper? Yeah, well, that's a little different. I don't even know if I counted. I did that job. I did that job for a day.

28:06I love that you were a beekeeper. Yeah, I do. For a day. No, one of my first jobs in high school in the summers, we used to do this. get up at like four o 'clock in the morning and we went and worked at my friends' parents own a couple of these mixing factories. I've told you guys this before. We used to do designer way creatine and stuff like that with these factories. And I worked assembly lines. Oh God, I couldn't imagine. It's the same thing over and over again. Yes, the most excitement you got was that every like two hour break, you could rotate what part of the assembly line. So you were putting the caps on for two hours or you were sewing the bag closed or you were working the hopper, but you did that job for a minimum of two to four hours.

28:53Girl, that's torture. Every day. And again, the best thing would be to rotate. The best job for sure was the hopper because you were above everybody by yourself in this enclosed room and you had a two-ton bag of the powder that you would have to get set up, cut open with. But once you got it going, your job was to stay up there and keep the powder flowing. so you could take a nap. You could fall asleep until you hear the guys go, boom, boom, boom, boom, boom. Hopper! And then you wake up and then you shake the bag and get it going again and then you take a nap. But the rest of the jobs were just terrible for that.

29:27Oh, that's, that's, I wouldn't be able to do that at all. I could only imagine you doing it. Oh, bro. Yeah. Because of all of us, I think you have it. Yeah. We all have, I think we're all on a spectrum. There's a little bit of romanticism there for me of like, you know, doing something totally mindless and not answering to anybody. That's one reason why I did like manual labor, but then it got old insanely fast. I was like, I can't do this, dude. I need to interact. Well, people with ADHD are also bad at inhibition, so they have higher rates of behaviors that are considered risky, worse with driving, worse with experimenting with drugs, with just anything that's risky.

30:07Inhibition is worse with people with ADHD. Interesting. So more likely to get addicted to things like that too? More likely to take risks. Just more likely to do things that are risky. Which is what makes you a good entrepreneur. That's right. That's right. 100%. I was just going to say they're connected. Time management, not good at time management. Here's what's funny about entrepreneurship. Again, I'm going to connect it back to that just to make myself feel better. I think entrepreneurs tend to do something they want to do. They enjoy it. And then they just don't care how long they do it. You know, what's the saying?

30:40An entrepreneur is somebody who's willing to work 80 hours a week to avoid working 40 hours a week. Yeah. Something like that. Yeah. It's irrelevant. You just keep working. Yeah. They're better at idea generation. They're better at risk tolerance, which is the entrepreneurial thing. And deep engagement when interested. That's the caveat. So when they're interested in something, very deep engagement. Very, like, obsessive. Which that could be a superpower. Of course. I mean, if you can channel that into something, and I mean, I find the people that I've met that have ADHD that are really successful, that was the hack.

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31:16That's right. I just had to figure out the thing that I was obsessed about, channel that, find a way to monetize that. Monetize it. And then it becomes a superpower for that. Now, this brings another part to this, which is just, you know, I think, by the way, I do think that there are ADD or ADHD behaviors that are just a result of the fact that you're distracted all the time. You see this with kids when they're really distracted on devices and stuff like that. So I think there's like a neurodivergent brain, but then there's also, you know, environment that can contribute to some of these behaviors.

31:51Sal, do we have studies? not to cut you off but you i mean this this is close to home for me because i have somebody really close to me that has a kid that is you know less you know younger than you know eight years old that you know they want to put on medication and i know my my friends the parents don't want to do that um and and they they doctors are telling them that you know he's on the border right now that and i'm really and now granted i i know my friend that his son is like i know he has a little bit of that, right? We grew up together. And so I know that he has a little bit of that.

32:23So I'm sure some of it is genetic, right? That he's inherited some of that. But then I also think some of it is environment. Do we know what percentage or have we done anything to be able to say like, yes, there is a genetic component to this, but there's also a lot of nurture component to this. How much in comparison do you think? I don't know about that, but I do know that the studies where they take kids and eliminate smartphones and electronics, you see a dramatic increase in ability to concentrate and focus. And this is just across the board. This is for kids, adults, and entertainment has become more distracting.

33:03And I know this, by the way, if anybody's just questioning this, find entertainment for kids from 30 years ago and watch it and watch how slow it is in comparison to what you watch now. Even cartoons. I was watching old Transformer and He-Man cartoons, and it's like slow, dude. It's just the whole thing, the whole scene. They don't change every five seconds. That's one of my favorite things. It's so weird that I think my son likes all that older stuff, but I love that. I love that. I totally encourage. If he wants to sit down and have cartoons and I'm with him, because I already know he likes it, so it's an easy like but because if you give him the option of anything and everything of course you'll pick whatever new commercial or new cartoon that's out but I can also convince him to do that and I'm always pushing to go that direction yeah you just gotta be careful I watch Tom and Jerry and my kids and every once in a while I'm like uh oh Tom got drunk why is Tom getting drunk you know what I mean I blame G.I.

34:05Joe for my conspiracy brain oh yeah have you ever gone back and watched like you know how Cobra took over the world and like controlled and all the TV and the media. Oh, no, I do not know that. It's like, that's where I get it from. Max asked Katrina literally just like two days ago, Mommy is smoking bad because of the old cartoons. Yeah, because they have them smoking. Yeah, because the characters are smoking inside there like that. And Katrina's like, yes, no, that's bad. That's the first time he's ever asked that or even thought of that as a question. Yeah, cigars were like big growing up. They were in all the cartoons and movies.

34:36All the cartoons, yeah. Yeah, but where I was going with this is I think what happens sometimes is we try to shoehorn every kid into this like this box and if they're not acting this way then we need to find a way to make them act this way and let's use pharmaceuticals or whatever because that means something is not right or whatever but i think what we're missing is because we all we all hear about like the kids that don't that don't perform well or they we need to bring the bottom up but what also is happening is we're taking a lot of kids that could potentially be talented and we're pushing them down because there's a there's a lot of kids with um what you would consider not extreme but maybe attention issues but they're just smart and bored yeah and and they're unstimulated and they're unstimulated and they're just sitting there and daydreaming don't you feel like my kids went through that and then you know switch schools and it's like a rocket ship in difference oh really oh yeah like they're they're yeah because you kids are stellar now Yeah, and it's like, I don't know.

35:40I guess it was more frustration than anything for me. It's like because I had good memories of the school I went to that started out there, and it had a good reputation. It kind of went downhill. But the difference was just insane. And a lot of it is the passion from the teaching, and it just wasn't there. And now they're getting it, and it's a massive difference. I think it has a lot to do with that, Josh, because I think it's really – I think there's also awesome teachers that work at some of these public schools. Totally. And I think that matters most. I mean, I see it. Max is in his new grade now.

36:13And Katrina and I were just talking. I was just, hey, what do you think of the new teacher? And so that because she had her teacher conference. And she's like, she's different. She's like, she's different. She goes, it's so crazy to have our parent teacher conference. She gets on and she's like, oh, bubbly. And she's like, she is never like that. When she's at school, she's like all business teacher mode to the point where she's like, every time i'm dropping max off i see her checking like a parent and i she's like i've been checked a few times by her which is so wild and she like well like if if katrina is like taking max to school and katrina goes to take his backpack and go hang it up the teacher will check her hey he can do that wow yeah and he can do that and she'll say it like in this real stern way of like wow you don't do that like and they're really good about teaching them independence and show them also at that and if you as a parent overstep that or you know hey it was nice of you to show up on time today i see oh wow yeah so i just i mean i love that because it just shows me that the teacher is paying attention to all those those are little details you know what i'm saying we get emailed and it's crazy because discipline too is like there that's a huge difference with like schools and like how they handle things and i've just been so impressed with this school and but but to the degree where it's like one slip grade, like we're getting an email and like, you know, if they don't make this up, then he's gonna have to go to detention and this, and it was really, it was the, the teacher hadn't graded this massive report yet.

37:42And so, you know, on record, it looks like his grade was like going down. And so then we get this notification. I'm like, wow, it's insane. It makes a big difference because I think sometimes parents are busy. Yeah. And so they don't know. Yeah. And then you suddenly get a grade. Communication. Yeah. Because, you know, that would happen in the schools I went to. It was like my parents had no idea until the grade came out. Right. And then it was like a shock if I ended up missing a bunch of, you know, assignments and stuff. So, yeah. Yeah, anyway. I looked up. I also found this cool chart of average IQ scores in every state of the U.S.

38:20Are we going to guess what the smartest states are? Yeah. You know, how about this? why don't you guess yeah give me the which state has the lowest IQ score and which one you think has the highest IQ score this is a dangerous game by the way maybe you might where do you think some of the highest IQ scores are I'm going to guess like a like a northwest place wherever Massachusetts that's not a bad guess so here's what's interesting about this where do you guys think California would not very high why I think California sucks I think our schools suck you know it's crazy some people would say we have a high IQ here's what we have we have two extremes you're right and that's what we have so maybe somebody who's in a very affluent area who thinks that like oh my god we have some of the highest IQ kids it's like yeah but then we also have the other end of the spectrum and the average of California brings California down.

39:24You're right. So that's my guess. We're the second to last. I feel like New York's that low. California's second to last in IQ, which is crazy, again, because we supposedly have all the brains. Yeah, Silicon Valley, we have all these tech. But you're right. That's why we have the two ends. Yeah, Maine has one of the highest IQs. You're in the right direction. North Dakota, another high one. What's the lowest? Mississippi is just slightly lower. Just slightly lower than California. The average here is 95.5. Mississippi is 94.2. I was going to say Minnesota just because of my cousins. They live there and get a jab at them.

39:59No, I think the highest from what I'm seeing here, I think, is Maine at 103.4. Oh, 103. That's a big range. Yeah, it is. That's quite a bit of a difference. Yeah. Alaska is 99, which isn't bad. Texas is 100. I would have guessed Texas to be higher. Here's what's crazy, because you can compare California to Texas, because you could see similar demographics, immigrants, that kind of stuff, immigration. But no, they beat California by quite a bit. I didn't realize that we were the second to last. Yeah, it's because of how well. I bet you also there's - There's extremes here. I bet you, yeah, some of the brightest kids come out of here.

40:36Yeah. So yeah, we have some of the higher ones, but I think it's because of the other, it's how wide the spectrum is, and then they're taking an average probably. I got another interesting study on using the, I'm going to pull this up here. Using a hot tub before doing a lift, what do you think that did to performance? Brought it down. Yeah. Increased. Okay, so the positive would be just the warming up and the loose and core temperature increase. Like, that would be the positive, but I would think that would be like almost. So here's a study. It says, what kind of performance are we talking about?

41:13Are we talking about lifting heavy weight? Vertical jump performance, lower limb power, and stretch shortening cycle. Sitting in the hot tub makes you more powerful. A new study found that sitting in a warm bath improved jumping performance compared to a neutral temperature bath in a group of physically active individuals. The improvement in performance was acute. It dissipated after 15 minutes. Did they compare it to an ice bath? It would be interesting when the ice bath didn't compare it. No, they didn't. They didn't. Because I tell you what. I don't know about power, though. that's interesting yeah i know you get catecholamine you'd stimulate you'd be mentally stimulated yeah yeah but um would you have guessed that i wouldn't have guessed that yeah neither neither would i i mean how long did they sit in the in the tub for i didn't say how long they were in there for 40 45 minutes 45 minutes too yeah way too relaxed to then go do something it was 40 to 40 after 45 minutes in the hot tub i'm like wrinkly how how warm how warm is 40 to 42 degrees celsius maybe it's not as hot as like a hot toast that's like 90 metric now is that 90 something let's see how many degrees that is fahrenheit yeah it's 104 actually that's 40 it's 104 that's real hot and they had better performance and this is just showing that uh that warming up it increases muscle elasticity nerve conduction velocity and rate of energy uh production would not guess that Yeah, so it's interesting because this kind of points to part of what warming up does.

42:44And you said that effect kind of wears off. I wonder what that looks like in terms of the rate of fatigue after that. So how long versus if I did that ahead of time, would that cut into my - That's a good question. Your stamina, strength stamina. Yeah, strength stamina. This also points to other studies, so I'll say this. Other studies found no significant effects of warming up on higher repetition weight training. Really, it's for power feats like jumping, one rep maxes, is where you see this kind of improvement. Interesting. That's interesting, right? That is an interesting stat. Yeah, so it kind of makes me think a little bit about how I would apply that, you know, to workouts or whatever.

43:25Yeah, that's super wild. Yeah. I enjoy it. Do you guys hate working out in the heat? Oh, I hate it. No. Yeah, absolutely. At all. I mean, I'll do it out of spite, you know, because I know it's good. Well, it's like, you know, when you don't. Partish yourself. I don't have an angry. Sometimes you want an angry workout, you know, and you're like, oh, I freaking hate when it's hot. And it's like, oh, I don't. I don't like it, but I'm sure I like it more than I like a really cold. Because if it's ice cold and like when we're up in Truckee, there's a lot of times I tell myself I'm going to work out when I get there.

43:56And I'm like, oh, I much prefer when the bar. Oh, really? Yeah. When you grab the bar and it like hurts. You know, you guys didn't, it's interesting that you would say that, Justin, because you played football and the seasons of football can be pretty gnarly and you guys are playing no matter what. Oh, yeah, yeah. I grew, my earliest workouts, which is imprinted on me, is in my backyard when I was a kid. And if it was freezing or boiling hot, I was out there. And so I have, I think, an association. And so I like it. I like working out in extreme temperatures. If it's freezing, put me in sweaters and a hoodie, and I see my breath and the bar hurts my hands.

44:32See, I like that. If it's hot, I love it too. I like the heat. I think probably because I've had some of the worst games, and with the heat and also humidity, both of those, like, oh, my God, I remember just being delirious and puking. Whoa. Oh, it was bad. Yeah, I lost probably like 10 pounds. Yeah, I don't know which one I like less. That's an interesting. You played indoor sports. so yeah jibs heated all the time i like that uh playing in the snow is the best i was just gonna say nfl films when i was a kid i watched them believe it or not i don't know if i ever told you this i used to like watching nfl films from what yeah when i was a kid that's a hidden secret i could tell you a little bit about like football players from the 60s yeah you probably watch the the bears yes yes bro and i'd love watching the films where you'd see their breath uh-huh and then you got that guy talking the music in the background it's like what's going on it's like a war only because you brought up sports uh yeah what have i done well just you know this is for the audience okay so for the audience if you have not watched the alan iverson documentary on prime such a good documentary yes i mean he's arguably one of the most impactful uh basketball players in our time um just not just his game but culture and he's got such a great story i mean he literally came from nothing.

45:51He was tiny and small, and his game was incredible. You guys know, we talked about this a little bit, how I told you guys the NBA and the NFL has turned into a fashion show, like what they wear. Oh, going into the game? You know where that comes from? Allen Iverson. So Allen Iverson bucked our culture completely. He was the first person to kind of have, like, up at that point, you know, back David Stern days, the commissioner and everything like that kept all the players like proper they wore suits to the game very professional alan averson was the first like i'm gonna wear what i want to wear and wore baggy and chains and first one to have tattoos in the league and diamond like so all that stuff that you see today in the game and all these like crazy outfits started from him started from him so he was yeah so he's a and he took a lot of heat back then a lot of heat for it so it's interesting that we we accept it and we just it's normal now you know the crap talking game and fighting you know who really popularized that i don't know if he was the first one yeah muhammad ali oh yeah he was the first one to play that game where he would come out and he would you know say poems and talk crap and just before that you were you were supposed to be professional yeah and um then the fighters figured out and he laid the blueprint for that now that's that's how you make money yeah the fight is not even the money the money is like how hyped you can get everybody yeah totally yeah leading into it so anyway i want to talk about one of our partners luminose their ghkcu skin serum right ghkcu is that peptide and you know something dawned on me ghkcu as a peptide is blue yeah it's blue yeah copper if you're if you're using a and of course they can add coloring but look at the ingredients when you use luminose by intera it is a blue yeah it is a blue liquid they're not hiding it no it's high it's because it's got a lot of ghkcu yeah it's the highest concentration that I've found because I've seen other products out there and they sprinkle it in there this is like you're going to get like 10 times as much in this than you will in other stuff and it's a blue you can see it is that completely derived from like a lab or does that come from something?

47:58No it's synthetic it's a peptide that your body produces but they don't extract it from something else they create it yeah no they don't have a bunch of people they take it out of them it's just smurfs oh my god is it is like there's it seems to be this range with peptides as far as the the price of all them yeah and if they're all synthetically made i would think that they're all reasonably the same price or or process to make or is there why is there such a wide range because of the concentration well oh between the peptides some some are harder to get than others but if you if you know so here's what's funny i don't understand that how why are some harder to get if it's all synthetically not everybody makes uh the peptides there are certain producers uh and suppliers of these peptides so it's not like you're gonna you know you don't have you know a hundred producers oh so that's all pure supply and demand so it's because it's if you know because it's worked so well everybody loves you know the price of ghkcu in the market and you look at a product that says it has it in it you could pretty much just through the price alone figure out how much is in there because if a bottle is you know 15 you're like this can't possibly have more than a tiny bit yeah of ghkc unit because the cost of the raw peptide itself and so luminose is like way higher yeah than anybody that's why you could tell uh you know when you're pulling up yeah oh just on uh the reason peptides are more expensive what is in some cases a complexity of synthesis synthesis and purification.

49:29That's what they say.

49:33There's people now that are combining, they call it the glow stack, speaking of peptides. That sounds funny. Yeah, so you guys know if you combine pentadeca-argonate, previously we would say BPC-157, but now pentadeca-argonate is a better slight tweak on it, right? So that, plus thymus and beta, they call that the wolverine stack, right? Because it makes you just heal very quickly. if you add ghkcu to that they're calling it the glow stack because yes you have faster recovery but like talk about skin this is what now a lot of women are using so tell me the stack what are all ghkcu with thymus and beta and pentadeca arginate or bpc-150 so basically the wolverine stack added with ghkcu they're calling that the glow stack and what you're what you're you're having a lot of people now talk about it and be like oh my god this is like nothing has made my skin look better than this combination interesting now are the other i mean i would think because one of them is tamping down inflammation and regenerative i would think that those are playing a role they're all anti-inflammatory they're all regenerative just different uh through different mechanisms tissue and they're synergistic yeah so you get connective tissue skin muscle all that and so people are like it's funny if you go online you can find people posting before and afters after 30 days of using this stack.

50:52Are we there yet where some of these clinics are able to open up, like attached to a gym? Because I feel like, you know how. My buddy's doing that. Really? That's what he's, remember I told you what he's trying to do. Oh, he's trying. I didn't know you did it. No, they're partnering. Oh, they are. Yeah, and they're going to start. You know, it's one of my, and it always drew me crazy that Bay Area doesn't have more of these. Oh, it will. Well, I would go in a different direction, but you'll get where I'm going with that. is my favorite is gems that have like really good smoothie bars inside them.

51:21Yeah. Like I am a sucker for buying every day. That was like a thing. And then they stopped combining it. Yeah. That's such bullshit. They don't. Whatever. Yeah. You're the business guy. I know. I'm telling you right now, the profit margins on that is way better. They just don't. People just, they don't make enough money for them to justify having them. I don't, I don't buy that. Yeah. Cause you know, you're going to make so much, selling a jug of protein like we do say like with a company like Legion or Paleo Valley the margins on the whole thing are good but if you break it up by serving and sell it with a banana and some chocolate strawberries or something like that the margins go up dramatically the problem is you have to have someone manning it making it washing you got space taken up for it they just don't make remember I mean Jamba Juice figured it out really well yeah but that's Jamba Juice that's not a gym people aren't going to the gym to do it.

52:14I think that's just it. I think they haven't done a good job of building a reputation around it to keep it. I mean, obviously some gyms have proven they've done it, but I've always thought that, and then now that we have this peptide, like imagine your gym. Tell me you're not. So when I had that gym where you could get your smoothie and your peptide shots. Oh, yeah. Oh, that would be huge. Well, the Santa Cruz want to go to, they have the peptides there. Oh, he does have it there. In there? Uh-huh. Oh, wow. Yeah, yeah, up front, yeah. I didn't know that. Yeah, and also, well, part of the recovery lab so they they built a lot of um stuff out for the recovery section in the front and yeah you can you can sign up you know and i think it's in mexico there are bodybuilder gyms like these kind of like high-end bodybuilder gyms where you hire a trainer and they put you on anabolic steroids no because it's legal it's over the counter that's like uh dubai is like that too so you'll hire a trainer crazy and they'll put you on like a stack of anabolics with your trainer So everybody's like, I have the best trainers in Mexico.

53:12Real effective. I got so strong. It's the D-ball. There's just got to be a market for the high-end client who appreciates those two things. I mean, I would pay a pretty price for a gym. I agree. Yeah, totally. The gym industry, we've talked about this off air, is completely divided now. I know. And that's why I think this is the time. It's either real dirt cheap. This is why the time. There's an opportunity there for sure. Like, and to counter your argument for the price and like, okay, so I don't know what Santa Cruz is right now. It's a higher end. Yeah, well, that's the thing. It's an add-on.

53:45For those types of amenities, it's a huge add-on. So that's how you get me, right? So it's like, I want shakes and smoothies. So my membership is$5 more a month or whatever like that. Like, okay. Like, to have access to that. And if you get enough members that agree to five more dollars. You know what's funny right now? I'm thinking every time you ever go to a gym, you do buy a smoothie if they have one. I do, bro. Adam's always good. If it's there, I'm with you. Maybe it's a bit of nostalgia because the gold gym where I used to grow up used to have that. They made the best. And they had them categories as lean, health, mass game.

54:15And they were so good. It was like that was all part of – And that was – hey,$3.50 was a lot of money to me back then too. I still spent that every single time I came in there. I'm like I'm getting one of those. And it's good. I would never like the pre-made Arty ones. It's like to have one that was like made on site. So different to have a blended one than the ready-to-drinks inside the rat option. Do you guys remember the American, was it American bodybuilding? Yes, ABV. Do you guys remember those? Do you remember those? They were disgusting. I used to drink their Amino Force or whatever. They made Speedstack, right?

54:44Yes, yes. Same company. Is ABV Speedstack? Yes, yes, yes. Was it? Yes. Yeah, ripped fuel and all that. Well, Doug, look up ABV, RTD. I should have been an investor in that company. They should bring that back with the Fedra. True story. Mark and I, Mark made his connection, my buddy, down in LA. Oh, bro, you're so funny about this. you told me about this down in LA okay this is a true story okay with a guy this was like training you to to the next business yeah dude so he was he had a connection with a guy at 7-Eleven who would give us like just a little bit over wholesale prices for speed so it was better prices than I could get anywhere else Mark and I would go down once a month all the way to LA all the way to LA okay six hour drive or whatever it is and load the entire bed up of like speed stacks so and then I had dedicated refrigerators at my house to like of speed stack from that.

55:36And we would buy it, but we would buy them to all your trainers. I used to drink this one called blue thunder. Do you remember blue thunder? I remember blue thunder was, it had everything in it. It's terrible. Oh, horrible. Yeah. It was the worst, but I'm like, I'm getting big for sure. Yeah. I, you know, I've never looked in to see if, uh, how much of that, like we had like the real, but it was there. It had to be garbage. Yeah. Their amino force, whatever. They still, they're still in existence. Right. ABB. Yeah. Yeah, I believe so. Look at Blue Thunder. Blue Thunder, yeah. I'm finding this right now.

56:07Is Blue Thunder still there? What is in Blue Thunder? No, I don't know if they're selling it. Let me see. Show me a picture. I see them in gyms sometimes still, so they're still around. I wonder, who's the parent company, or is it ABB? Wow. I think it's ABB. Somebody had to buy them out by now. Yeah, the information on it's pretty... It's an underground operation. Yeah, I don't think they're that active anymore. Maybe they're not even in business. I don't know. It's a big money laundering business. You know, I almost would buy some right now. Oh, yeah. No, you can get it. Speed stack, you can.

56:38Yeah, but it's not the same speed stack. It doesn't have ephedra. It took that. Sorry. I mean, it's still good. I was drinking it post ephedra, too, but it's not the same. It's weak. It's only 250 milligrams. It's not going to almost give you a heart attack. I'm not going to sprint laps, you know, in a confined space. It had 200. This is just for the audience to understand how dangerous and bad this was. 200 milligrams of caffeine, 25 milligrams of ephedra. I think it was 250. stacked, and the bottle said three a day. So I believe it was 250. And by the way, I don't know if they still have this, but they used to have a super speed stack, which was 350 milligrams.

57:14I remember. Wow. How many years off our life do you think we did? I don't know, dude. I don't know. I like the new one has a proprietary meth xanth stack. That's the meth. I just added meth. that's the chemical name of caffeine does it give you the breakdown of caffeine in those ones no it's all caffeine now look it's a proprietary no no I know but they normally will total caffeine is 250 it was 250 for the regular and 350 for the big monster one yeah that's hilarious talk about another one of our partners you know Paleo Valley's meat sticks have completely ruined other meat sticks for me completely ruined it's been a while since we talked about them and like it's crazy because i that's probably one of the products i eat the most of oh yeah i love those things so much it's the it's because they ferment it it's that that's why it's not dry you guys remember that good it was the it was that that attracted the bear into our house oh yeah i had i had i had hauled up like 20 we had like 25 pounds of it like i had this huge like costco super bag and it was nothing but beef sticks and i took it up there the like the weekend before up to our place and i left it in our laundry room did he eat all the meat sticks like 90 yeah wow yeah yeah and then and then licked our peanut butter jar clean that's so weird but i mean there was so much meat sticks and peanut butter and stuff snacks like that like he left the rest of the food like he got full like he ate enough poop on the floor yes a little bit yeah yeah he probably stomach hurt afterwards he kept coming back for years after that too because he scored big at that that time you guys know that was it uh the that year the golf was it that year the golf tournament happened and they the bear was caught the same bear ran across the um yeah right while they were playing the tournament that's the bear that came to our house it is 100 it is that's why it was so true i was right across from our house my buddies that are big golfers were like oh check this out he's He's like, hey, Adam, is this your place?

59:17I'm like, that's the bear. That's the one. That's the bear. You ate all our Paleo Valley. It should have turned that into a commercial. That actually would have been a good commercial for that. That would have been great. Joy Mode is a pre-sex supplement that has been shown to dramatically improve blood flow. What does that mean? Things are harder. It works good. It's effective. It's science-backed. Go try it out. Go to tryjoymode.com forward slash mind pump. Use the code mind pump. Get 20 % off. Back to the show. First question is from GH Fitness. Are adduction and abduction machines actually useful?

59:56We haven't talked about these in a long time. It depends on what you're using. Good girl, bad girl machines. Yeah, it depends on what you're using them for. For correctional exercise purposes, if there's a dysfunction, I can see value. I can see value in a particular type of person who needs to strengthen the ability to abduct or adduct. So abducting is bringing the legs apart. Adducting is bringing them together. By the way, you want to know how I remember that from my first certification? Do you remember? Ad. Ad and abduct. Abduct. Yeah. Take away like an alien's taken. Anyway. Yeah. Aside from that, not really.

1:00:29Now, most people don't use them for correctional exercise purposes. Most people use them because they want to build the sides of their body and the insides of the thighs. But you're not going to get much of that. I'm going to make the – because I remember having this debate with some people. and I'm like, you could throw them in the trash in my opinion. And the reason why is because the only argument for it is what you just said. And even that, if you're a good enough trainer that does corrective exercise, I can think of things like Miguel planes, tube walking. Side lunges. Side lunges. Yeah, we have six squats.

1:01:01There's a plethora of movements that I would do instead of that if I was trying to address that thing. I cannot think of a case where I was doing it for corrective reasons and i would default to that machine instead of doing one of those other yeah so that's the reason why when when people bring this machine up i go yeah it's pretty much worthless but can you make a case to do it yeah you could bull legged dudes yeah there's a case there so i i start using it for my hips my daughter use uh the abduction machine but that's because i'm not there to train her so she's 15 and there's a couple things i have her do because i know uh what the risk factor is for acl tears and female athletes and i know part of that it's more complex than what i'm about to say but part of it is lateral stability and so i'm not if i'm not there to train her i'll have her help on the abduction machine so typically when i write up a workout for her that's what i'll have her do yeah i mean the glute meat is involved in that also and you can make the case for that's most people that have sleepy butt syndrome have a bit of a problem with that um a lot of times we have this slight internal rotation of the femur and the feet kind of pigeon toe in or feet flatten and because of that people have a really poor connection to the glute meat and so then you can make the argument in the case so like you know you you're getting that involved in some so there's some value there i just think that you know talented good trainer trainer it's like it's it's a it's up there the the most people most useful and most people wouldn't really need any of this like if you're going to spend you know 20 minutes on this like you're better off lunging or squatting you'll get we can collect i mean i love assisted miguel planes better for something like that man i'll do that for if you haven't done that if you're whoever put this question in look up uh assisted miguel planes and do that movement instead you get far more benefit next question is from samantha j balonga how do you set a goal for how much muscle to build during a certain period of time.

1:02:59I have a six months of a slow season, and I want to set a muscle goal instead of a weight loss goal. You know what's, so I'll help this, I'm going to help you right now. And it's great that you have a muscle goal, but a better goal that would be strength. Because a muscle goal is hard to quantify. I guess you're going to do body composition tests each time, if you're more or less hydrated. So parse that out, it's going to be tough. But strength is a great predictor of muscle growth. It's a very strong correlate. You're better off having a strength goal instead of a muscle. In a six-month period, I don't know who this is.

1:03:38I don't know how advanced you are, but it's reasonable to say in six months with targeted strength training for strength with a calorie surplus, you could add 10 % to 20 % to some of your major lifts, maybe more, depending on how new you are. Which will result in muscle mass. And that'll give you the muscle. Yeah, I just caution somebody of putting a number on something like this, like, oh, I should be able to gain five pounds or 10 pounds. Well, let's say you gave a goal. Both those could be reasonable goals, five pounds of muscle in that period of time. And then you don't hit it. But you were following an incredible program.

1:04:13But you also weren't the most consistent with your protein intake. And so do you throw the program away because it must not be working? or do you think you need to do something different with the program when you actually did the perfect program, but you failed to hit your protein intake? So there's other variables involved here that – That's why I think strength is so good. It will tell you. If you're getting stronger, you're going to build muscle. Just aim for that. Yeah, and it is. It's just caution someone for saying like, oh, I should be able to do this in this time, and then if I don't, therefore it didn't work.

1:04:44The plan didn't work. And then you've got to ask yourself, then why didn't it work? Like, was it the plan or was it how you executed the plan? Was it also recovery and rest and stress? And so there's a lot of variables involved to hold yourself to a standard and then potentially not hit that standard and then chalk that up as, oh, I failed. I didn't do a good job. Next question is from Fulville Castle. Are saturated fats just plain bad or should they still be consumed in moderate quantities? I haven't heard from this guy in a long time. Yeah. There is a wide individual variance with saturated fats.

1:05:19So saturated fats in the data, high consumption tends to have a negative effect on lipids. So you tend to see LDL perform a little worse with saturated fats. But there's a significant percentage of people where this just doesn't make a difference. It doesn't affect them. And then there's a percentage of people where saturated fats make a big difference. Like some people can eat a healthy diet and their blood lipids are off and you have to really cut saturated fat down to make a difference. There's a genetic component to that. Huge. I can eat so much saturated fat and my lipids are always amazing.

1:05:56This has almost no effect on my blood lipids whatsoever. So I'm in that category. I mean, would you say though for generally speaking that having moderate quantities of it is probably a good overall thing for people? not even just for because of how you process sensory fats but just also just from the amount of calories and stuff that comes there if somebody's eating a high saturated fat diet they're also probably consuming and a lot of the problem with that is when you say that immediately people eliminate animal sources of protein yeah and that's typically not a good well maybe that's a better way to say actually i mean that's kind of how i think i would tell my clients is like so long as it's coming from animals or from protein i never really stressed about it unless you had unless i had an outlier that had some weird i had i haven't had anomaly I've had a few people like that not a lot but I'd say don't be getting saturated fat from other places from processed junk food and stuff like that like yeah let's eliminate that but if you're getting saturated fat and it's coming from a ribeye steak or some tri-tip or some stuff like that or some chicken thighs I'm not tripping about that like I was saying like in most of my career training clients the ones that were consistent doing all the things right there were very few people where they brought back their lipids and it was like okay we're doing things right but it looks like we have to reduce saturated fat intake and increase other types of fats.

1:07:11But most of my clients, if their calories are appropriate, they're exercising, it was whole natural foods, made no difference. They were great. Everything was good. Next question is from Kimberly Jorgensen 25. I recently had to lighten my squat weight significantly to work on getting below parallel. When increasing the range of motion in a movement, are you still able to build muscle, even if you have to decrease the weight? You probably build more muscle. Yep, yep, yep. A good full range of motion. By the way, you have to lighten the weight because you're just not as strong. So the intensity is still good.

1:07:44It's a different exercise at that point. But the intensity is still high. And I'll take the extreme, right? What if you just loaded yourself with tons of weight and did a short range of motion? Are you going to build more muscle? No. No, full range of motion generally performs better, is more functional, is healthier, builds more muscle so you're better off going lighter with good form with full range of motion than you are going heavier with a shorter range of motion i i actually remember this going through this in my personal journey of and i had a picture somewhere on social media and i've shared it before on this podcast a long time ago there's a picture of me squatting 315 um you know before i went on my mobility kick and really try to work on my squat depth and i got 315 on my back and like getting down to parallel like that was in for reps i don't know how many it was like five or six reps or something like that and uh that was kind of like that was really heavy for me 315 and but i had worked up to get to that point and i remember when i started working on mobility i had to come all the way down to like 185 to like get in like real depth and i remember even having that kind of feeling like oh this sucks i'm gonna get but i actually remember working my way from 185 up to 225 by the time i was at 225 my legs were already bigger than i'd ever been in my life before and I wasn't even to 315.

1:09:00And what was really cool was eventually that squat that I'd never seen over 315 ended up getting up all the way up to a 405 squat with full depth and that's the best my legs ever looked by far. And so I was squatting significantly less weight than what I was to parallel with bigger, stronger legs and so don't be afraid of that. You're not going to lose. You will actually end up gaining more with the newfound range of motion. Look, if you like the show, come find us on Instagram. We'll see you. It's at MindPumpMedia. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com.

1:09:41The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family.

1:10:28We thank you for your support. And until next time, this is Mind Pump.

From the publisher

Mind Pump Fit Tip: What would happen to your body if you only did 1 lift a day? (2:33)
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The stress around birthdays and holiday planning. (21:41)
What are the things that the data shows the people who are diagnosed with ADHD are worse at and better at? (26:56)
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Using a hot tub before lifting can increase performance. (40:44)
Mind Pump Recommends ALLEN IV3RSON on Prime Video. (45:25)
Why are some peptides more expensive than others? (47:12)
Gyms and smoothies. (49:19)
Meat sticks have been ruined forever. (57:48)
#Quah question #1 – Are adduction and abduction machines actually useful? (59:49)
#Quah question #2 – How do you set a goal for how much muscle to build during a certain time period? I have 6 months of "slow season," and I want to set a muscle goal instead of a weight loss goal. (1:02:51)
#Quah question #3 – Are saturated fats just plain bad, or should they still be consumed in moderate quantities? (1:05:03)
#Quah question #4 – I recently had to lighten my squat weight significantly to work on getting below parallel. When increasing the range of motion in a movement, are you still able to build muscle even if you have to decrease the weight? (1:17:19)

Related Links/Products Mentioned

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