2733: 6 Muscle-Building Hacks You're Not Doing (But Should)

27:14And then he trains. And that montage, bro. Oh, that's funny. You want me to run through a wall. You play that. That's the greatest scene ever. Oh, that's great. That's number one. Just because of the setup. Yeah, that's good. I wouldn't even have put that on my top three because I couldn't even remember. But I remember now you played it out. I would say number one is the Russian. You know what number two is for me? What? Him and Adrian get in the fight and he leaves shifted. Of course, in the Lamborghini. Yes. And he's going through those gated gears in the Lamborghini. That one sings to me right there.

27:47That's the one that gets to me, right? Get exactly what I would do. Get a big fight with a wife, go get in the car, go rip through gears. That's the Kuntuck, right? Yeah, yeah. That's his Lamborghini. I'm like mixing half of mine with like Karate Kid. It's getting all like mixed up. You know what? It's not a Kuntuck. No, it's a Lamborghini. Diablo. That's right. Is it a Diablo? I think it's definitely not a Kuntuck. Put Lamborghini from Rocky. Yeah. It's older than the - I know because I looked it up once. It's not the Countach. No, it's not. Yeah, it's not the Countach. It's a different one. Yeah, the doors go up in a Countach.

28:23This one, I think they go up, actually. Find out what the name is. Is that Rocky III? Yeah. No, it's in Rocky IV. No, it's a Rocky IV one. Oh, it is. There's one in Rocky III, apparently, too. Well, it's the same Lambo. Oh, maybe it's the same Lambo. Yeah, it's the same Lambo. It's a black one. Yeah. In that scene, he's - Is it Diablo? Jalpa? That's it. Jalpa. I knew it was a weird one. Pull it up so you could see it. Now, in that scene, he's coming down the stairs, and she goes, you can't win. And he's like, I'm angry. You know, he hurts his feelings. But in order for him to win, he has to kill me.

28:54Oh, yeah. Yeah, bro, that's old. You can find them. Of course, you can find any of these cars. You know, these cars are not that fast. At all. Yeah. It's crazy, because I thought they were so, well, I guess because cars have gotten so fast. Bro, even like the Lamborghini. Bro, you get a sedan. Even like the Lamborghini Countach, which comes later than this. 0.66 seconds. Oh, yeah, yeah, yeah. They're not fast at all. No. Yeah. But what they don't have and what everybody wants in the car world now, what we're gone away from is all this assistance. You are a part of the car in these cars. And everybody thinks, like, the difference between, it's so funny, like, last night, a great video just got dropped on one of the channels that I watched, and they took the new ZR1 Corvette, compared it to the GT3 RS, and then the new Ford GTD.

29:38and you know it's like the zr1 is dying they dyno'd all of them okay so it won with the lap time by like two two seconds which is a lifetime and so it was it was remarkable yeah it was a thousand something horsepower has all these abs controls to to help you through the cornering and do all this stuff like that and so you know it wins and then the the uh the second place car was the gt3rs and then the third was the gtd just barely below that and i'm obviously i'm a big Porsche fan. And one of the things that I think is so more impressive is that you have less of those assistants in the Porsche and it's only pushing 540 horsepower and it's only a second and a half behind that car.

30:19I feel like you're in my group thread with my brother. Guess who I was texting? Last night I was texting your brother all night long. Your brother and I were going back and forth. He's such a Corvette lover. You know what I'm saying? Best car in the world. Bro, stop it. I tell you I made him mad. Because he sends pictures of his car all the time. And I poked at him. I'm like, bro, you somewhere picture your car than your kids. Oh. Make him feel like a bad dad. He did, dude. And he's not. He's a great dad. No, you've already said he's a great dad. Yeah, that's a jab. I know. That's a brother jab right there.

30:49I felt so bad after that. That's a brother jab. What am I doing, bro? He's so excited. No, I was teasing him because he never drives it. Yeah. I asked him the other day. I'm like, we were talking. I'm like, hey, how many miles have you put on it since you got it? He's put on like 800 miles. 800 miles, dude. That's more than Doug with his car. I actually have more. Doug has a total of 800 amongst all of his cars. Not entirely true. Pretty close, bro. Pretty close. He's still driving a 1995 BMW that has under 60 ,000 miles on it, bro. What are you doing? I drive that one mile. No, my e-bike got stolen.

31:27Did it really? You didn't say that? Yes, yes. Right out front here. Here? Well, so what had happened is I got a flat tire on the way here. And so I push it. It's really hard to push. And there's a bike shop right across the street. So I went over there. It was on Monday and the shop was closed. But they had a rack there and I had a big heavy duty chain. So I changed it. So I thought I'll just go over there tomorrow. Well, the next day it was gone. Somebody had broken the chain and taken it. Wow. Even with the chain on it, you got it stolen that fast. Wow. Yeah. Damn. It's a rival podcast. Yeah, yeah.

31:59It's a rival podcast. I want to call them out. producer like just make that for us another producer yeah we'll get you actually we saw them on our walk you guys you know the big cameras out there oh yeah yeah yeah we had our rivals stop and talk to them yeah they're from cbs oh they were so they're highlighting that little uh food truck the little vietnamese food truck over around the quarter oh interesting yeah yes nobody watches you anymore they have nice equipment though hey it's crazy how much i know like streaming like the numbers that like it's so funny because people still their perspective of being on television is such a big deal it's nothing the views is like it's like a joke bro unless you are like one of the like the Today Show and even something like that is like I remember it wasn't like those numbers aren't what they used to be no I watched I just watched what documentary did I just watch I just watched something that was really good oh I watched what's the name of the guy that does Zoolander oh Ben Ben Stiller.

32:59Ben Stiller. There's a great documentary on Apple about his whole childhood. And you know his dad. His dad's famous. Are you using Seinfeld? And his mom. So that's late in his career. He was born into it. And his mom was more famous when they first started. Oh, really? They created a duo couple act that had never existed before. And the whole story is really good because it talks all about their struggle growing up and how much their parents dedicated their craft and how talented the mother was. But they made it on, who was the guy? You made it once you got onto his show. Not in Letterman. Oh, Carson.

33:39Yes. Johnny Carson. Is it Johnny Carson? No, no, no. Yeah, Johnny, there's some guy beforehand. Was it Ed? Yes, it's Ed. I forget his name. Sullivan. Yes, Ed Sullivan. Yes, Ed Sullivan was the pinnacle. And they became a regular on Ed Sullivan because their act was so original, so different, and that was what took them off. And Ben Stiller grew up watching his parents practice skits, but it came crazy how much it effed with him, bro. Of course. Well, you know what really messed with them? Because it's so sad. I have never seen more documentation of a kid and his family. So he's got, I mean, the whole thing is built around They're selling their old apartment that they had in New York their whole life they grew up in.

34:25And this apartment, I mean, it's a big apartment, from floor to ceiling, is full of tapes and memorabilia of his entire childhood. His parents recorded everything. Oh, wow. Everything and documented. I mean, even fights are recorded. They're playing audio from, like, the 60s of them debating and arguing because they were practicing their skits. Oh. And it was always being recorded. And so they have all this great dialogue of them. like you get to hear their struggle uh wow that's weird yeah it's totally it's a cool documentary to watch uh and then you know what what i i was watching katrina i'm like because i don't know at this point you could tell that uh as it starts there's obviously the sister and ben stiller are they have a little bit of trauma and then but you're watching you're like they were so loved and they did so much with their parents took them everywhere they did all these things there's videos of all that i'm like i'm watching like how could they how could they have not turned out good what fucked them up was this.

35:21So when they would practice their craft so much, they would close this room off, and they would be doing their skits, and a lot of their skits were kind of fighting, pretending like they were fighting, and calling each other stupid or doing stuff like that. Oh, but the kids internalize it? Yes. And then they couldn't figure out when mommy and daddy were in a skit or when they were - Oh, that's weird. Yes. Yes, and you can see the trauma that it put on Ben and what it did to his sister, yet they had this incredible, loving family. You wouldn't even guess that. You would not. But it makes sense.

35:57So made sense. Afterwards, I went, oh, shit. You know what that tells me? That's weird. That's interesting. It's almost, wow, because little kids' minds and brains, like you're acting, especially if you do a good job acting, it's believable. Yeah, and then they would see mommy and daddy get into a real fight, and they're like, oh, are you just pretending? with daddy? Are you just acting with daddy? No, mommy's really mad at daddy. I'm trying to guess that. I still think his Tropic Thunder was one of the greatest. One of the best ever. And it's so... I'm a Zoolander. I don't know how Tropic Thunder didn't get canceled yet.

36:28That is the most... Well, because it came just in time. I don't care. Two years later, it gets canceled. Two years later, it doesn't make it through. So you think... Okay, Tropic Thunder is one of the greatest, but it's because it's got more great actors. I mean, Jack Black is in there. You've got... That's what saves it with all the volatile content. Yeah, you had, I mean, that's not just Ben Stiller on that one. I feel like Zoolander has just Ben Stiller, and he, I mean, although there's other actors, but he, that's his, to me, that's his. It's not bad. Yeah. It's not bad at all. But if you guys haven't seen that, it's on Apple.

36:59It's worth a watch, but it really, I'm watching it, because I document a lot of Max, and one of the things I always think about is like, you know, how much of this is he going to remember? Like, we do so much together. I just got that video you guys saw the other day that I posted that came to me from my Apple phone. And that's what got me thinking about that. And then also thinking like, I could only imagine being a parent and feeling like you did so much with the kids and yet still they got traumatized. Well, that's being a parent. Yeah. That's just being a parent. I think we're always paranoid about that.

37:28Always, dude. I was like, am I going to traumatize them? Speaking of trauma stuff, did you guys see? So there's all these laws that they're passing right now. I should look them up on pornography. Have you guys seen what they're doing? No. So they are passing laws in many places where it's going to require, so there's 17 states, and I believe the UK and Italy now is doing this, where you're going to be required to prove your age before you can view pornography. So you're going to need to. I think that's great. So do I. I just hope it's not like an easy loophole. You want to know what's crazy? Like the way Pornhub does it right now.

38:09Are you 18? yeah what a joke yes what a joke did you know by the way that they're losing every state that does this porn use drops considerably what does that of course and now what's crazy about this is people are complaining easy access people will complain that it's a um it's like a what's the word i want to use um it's like like yeah they don't want their personal information uh privacy It's a privacy issue. But I'm like, that's stupid. If it's a regulated product like alcohol, tobacco, pornography, which legally you're not allowed to consume unless you're 18 or older, that's what the law says, then it's your choice.

38:50It's your choice to consume it and then provide evidence. Otherwise, we can't enforce it. I mean, you can't enforce it. I mean, your license number or something? Like, what's the qualifier? I know that in some countries you get, like, a VPN. I think in other places they require your driver's license. That's how it should be. It should be a driver's license that has to be scanned to even get you a membership or an access for you to be able to do it. So people are saying, I have fears about how they'll use my porn habits against me in the future. But I'm like, they can do that with alcohol. They can do that anyways, even as a free user.

39:21And let's be honest, you're going to be their number one consumer. They're not going to want to do anything against you. It's the stupidest thing ever. Like, oh, they're going to sabotage me. But I think it's interesting that any time a state does this, that use drops considerably. Well, of course. I mean, I would imagine. I wonder what percentage. A teenage brain. I mean, I can only imagine what I would have done at the age of 16, 17. With a phone? Yeah, if with an iPhone. 14 or 13. And Pornhub. I mean, if that existed, like, yeah. Terrible. Yeah. I mean. It has caused so much damage. and the data now is just starting to catch up a little bit on the damage that has caused young men and women, both directly and indirectly through the relationships that men are having with them.

40:10And not just things like erectile dysfunction either. It's actually distorting our reward systems. It's distorting how we view people and each other. And there's studies on this. When we had Sathya on from, what's his company called, Doug? He had Pure. Deep Clean Middle Circle? Yes. So he has a group that you can sign up for, and they help you break this. He's actually offering a free trial for it, isn't he? Is it a free trial? Yes, it is. It's a one-week free trial. Oh, wonderful. So that's great. So you can go on his site. Give us the link, Doug, so I can read it off here for people. Yes. Let me get that over on this page.

40:50It's deepcleancoaching.com forward slash mindpump. Okay, so you can go there and get seven days free. so um i mean it follows classic addictive properties and the type of pornography that's being consumed continues to get more and more and more and more extreme which is which is definitely not a good thing it feels like people are just now really i think in the even secular circles now i i grew up in in church and so when i was a kid there was a there was a huge movement in even the 90s against pornography. But nobody in the secular world was adopting this whatsoever, that you were a crazy Bible thumper if you were anti-porn.

41:32It's gotten crazy. All the sex therapists were pro it, were telling couples it's a good idea. There was a lot of pro information in the secular world. I think it's just now getting to this place where even the secular world is waking up going like, oh, I think we went overboard. Yeah, we went overboard with this. Well, what's crazy to me is that it used to be embarrassing. It wasn't something that you were proud of or you talk about. It's gotten so widely used now that people talk about it like it's no big deal. Like it's not this. Like, in fact, you'll hear couples. You'll hear men say this, and then you'll hear even, you know, oh, whatever.

42:09It's not a big deal. You know, everybody does it type of deal. It's like, oh, no, it's definitely a problem. It's definitely an issue. It causes a lot of issues. And there's a lot of people now that are starting to come out and say, I didn't think it was an issue until I tried to stop. And that's how a lot of these things work. That's normally how that always works. Any addiction kind of works that way. But I think it's crazy that the states that pass these laws now are seeing huge drops in use, which tells me two reasons. One, there's people who don't want other people knowing that they're watching pornography.

42:36But I don't think that's the big reason. No. I think the big reason is underage users. Yes. Which is terrible. Yeah. That is not good. Yeah. I would imagine a large percent of that is attributed to that. In fact, I bet a lot of people that are even screaming, I don't want my privacy out there, is still putting it out there. They're putting their stuff in, but they're still bitching about it. Especially if they're addicted to it. You may not like that you're giving your ID up at that point, but you're still giving your ID up. Totally. There's a study on functional versus traditional training that I'd like to read to you guys.

43:07I thought it was really interesting because they tried to make a case, but when you read who the study was conducted with, it makes perfect sense. So I'll explain the study. So what they did is they took soccer players and they had them do two types of strength training or three types of strength training. We'll say two. I'll put two general categories. Functional training versus traditional full-body strength training. Okay? Okay. So functional, which includes, you know, So, like band walks, TRX bodyweight exercises, medicine ball, like stuff that you would normally relegate to functional. The other group did your traditional barbell.

43:51Yes. Okay. The researchers concluded that traditional strength training is superior for building strength and speed strength variables in the athletes. Now, here's the deal. The group of people that they trained were adolescent soccer players. Of course. Huge difference. Huge difference. Flip that with pro athletes and you'll get a different outcome. That's right. Who've already done their base level. Already have the base foundational strength. That's right. Which goes to show base strength, build that first. That's what you get. That's what you get. Do you guys follow that guy? This Asian cat who's a fascia training guy.

44:29Do you guys follow him? He's got some really good content. I got to look him. I'll share it. I apologize to the audience for dropping something like that and not giving you guys the link. You just reminded me that I want. Asian cat. I'm doing that search right now. He posts fire calls. Yeah, so he, I mean, he makes a big case for, and he advocates, obviously, for strength training, like traditional strength training, but he actually is way more interested in fascia training and the benefits of that, and he taught. How do you train your fascia? What does that mean? So I don't know. That's why I'm interested in the.

45:02Sometimes I hear terminology like that. I'm like, are you just making something up for, you know, style of training? Like, how do you train your fascia? I'm not sure of that. I've watched enough of his videos to... Legit. Yeah, yeah, he's legit. Yeah, yeah, he's legit. And obviously, I'm not able to communicate it really well right now, but I'll share it with you guys. And I'm pretty sure he's followed by some of our good friends and coaches who we have a lot of respect for in that field. He was talking about Mack McClung, who's the two-time dunk contest champion. And his dad actually didn't have him do a lot of strength training early on until way later.

45:37He had him do a lot of body weight, plyometric work and stuff like that. This guy was making the case for how important that is related to fascia training and stuff like that. But it's interesting. So I'll look him up. I'll bring it to the table so we can discuss it. I had someone send me a clip yesterday that I'm like, is this real? And I looked at the study and I figured out what this person meant. So this was a clip. Diary of the CEO had this young woman on talking about thinking about strength training. So she brings up a study where people thought about strength training. And then the week after they, over a couple of weeks, they gained 13 % muscle.

46:1713 %? Right. Now I'm like, my buddy sent it to me. He was like, is this true? Which by the way, I love. He's a pastor. Cause I'm always sending him stuff on like end time. He sends me fitness stuff. He's like, is this all you gotta do? And I send him. Oh, we want to play that game? Yeah. I send him end time stuff. Like it's coming, bro. And he's like, no, that's not what I'm relaxing. So then he'll send me something like that. I'm like, let me look at the study. It's cyclical. So I looked at the study. The study shows a 13 % increase in strength, not muscle. Can you think of an exercise and get stronger?

46:47Yes. Yes, it's called neuromuscular adaptation. That's right. That would be a very similar study that we've talked about before where they did the free throws. That's right. Where someone who's thinking about that is... Sports psychology number one. Because that neuromuscular connection, that's what makes your muscles contract. If you think of an exercise, your CNS will organize itself in a way to do the exercise better. Think about your golf swing. That's the sequence off. Think about your golf swing all night long and stuff like that. Go out and play golf, and you'll have a better golf day. Think about your free throws.

47:15It's 100 % true. What a great study, though, to unpack. Because she said muscle. Yeah, strength makes sense. Yeah, I know. Muscle, no. 13%. Oh, so she said muscle. She said muscle. No. And he was wrong. I looked up the study. I'm like, oh, she messed up. It was strength. See, he's really good about it. So I actually heard him talking to Brene Brown. I've actually been listening to a lot of his podcasts. He does a really good job. He does a real good job. Yeah, I've been impressed. One of the things he's done, because he's brought so many controversial guests, he does a really good job of going on both sides of the aisle.

47:48In fact, I guess they wrote this kind of hit piece on him, and he took it as a compliment because they're like, we can't tell if he's left or right or whatever like that. That's exactly what you want. Yeah, even though they were insulting him in his podcast about that, He said I took it as a compliment because of that. But he has hired somebody, and their only job is basically to go back and fact check. And then on the episode where someone talks about the science, they'll put on the bottom bar, like the actual study. That's smart. Yeah, it is. Really smart. And so, because I know that's a lot, like everybody always, I mean, you can't win in this game.

48:24Like, if you bring anybody who's semi-controversial, it doesn't matter what side of the aisle they're from. We always hear it all the time, too, you know? It's funny though because like I said, this is my buddy. So I'm constantly sitting there. I'm sitting there. I'm sitting there. I'm sitting there. I'm sitting there. I'm sitting there. And he's like, bro, relax. And I'll tease him back. I'm like, when it happens, I'm going to tell you. I told you so. And then he's always like, does this supplement work? I'm like, it's garbage. So we're going back and forth on this stuff all the time. Dude, my daughter the other day, my three-year-old dude, she cracked us up, bro.

48:54We were eating dinner. and she just pushes her plate across the table gets up and she goes mom I just don't like your food and she walks into the room and I was just this is just so funny to me that she just said it like that mom I just don't like your food kids say the darndest things they just say what's up there all the time my son's done that he's done other things where my aunt he was hanging out with my aunt and he's like hugging her and I'm like, oh, you love your aunt. And he's like, I love her chunky fat arms. Yeah. My son's done that with my sister-in-law and some of our family are like, oh, her stomach's so squishy, I love it.

49:38It's like, oh my God. What's great is he does it in such a lovely way that they embrace it. You can't get mad. Yeah, they embrace it and they let him go, can I feel your squishy stomach? I'm like, oh, Max, dude, come on, dude. That's funny. I was going to ask you, Adam, are you going to use the new Caldera Lab beard? Yes. I see you growing your beard. Yeah, I am. I told Vicky the last two times. How long are you going to make it go? It's a little shiny. I'm going to go for a while. Oh, like a long beard? Yeah, yeah, yeah. I'm not going to. Is it going to be like a pointy beard situation? Vicky doesn't like that.

50:06I like that. Yeah? Yeah, yeah. I used to do that, and I liked it. Pointy? Well, yeah, because I have a fat face, so it takes the roundness. It gives me some angle. It could be like a, you know, it comes to a square point. Yeah, yeah, yeah. Farrow. I mean, I leave it up to her as I should. She's the professional, right? You're sharp. So are you just going to make it fat? I'm going to let it. No, I'll keep it still faded. But I'm already letting it grow longer each time. So it's like we're two times out now. But it's now, and she's actually the one that told me. She's like, hey, get some good beard oil and get a brush if you don't have one already.

50:42So I used to have one. I don't know. It's been a long time. So I had to order one from Amazon. And then I forgot that Caldera has the beard oil. So I'm like, oh, awesome. I see whites in there now. More whites than ever, dude. That's why I stopped. It's a lot of white. You're the last. You're the least of all of us to go white. Well, that's also because I don't have anything on top of my head. So if that was all clear. Yeah, yeah. You guys would see a lot more if it was growing. It's still not that white. Yeah, I have a lot. If I were to let the sides grow, I have a lot up here and then here. Oh, I'm so far ahead of you, bro.

51:16I got white arm hairs, white chest hairs. I think I'm going to let it grow, and I think I'm going to mess with coloring it just so I can see what it looks like. Really? Yeah, yeah. just to kind of play with it. Not for any reason. Is that black? Do you like Criss Angel it? Yeah, I don't know if I'll go that. I don't know if I want to go darker. I'm like a dark brown. You're going to have the mascara? You're stupid. Bro, you look stupid, dude. You know, well, here's the thing. Like a Persian king or something. It has nothing to do. Stupid. It has nothing to do with like, I'm not insecure about gray hairs.

51:45I totally embrace it. I think it's a good look, whatever. But one of the things I loved to do back when I had hair is like I always changed my style on my hair. I was one of those guys. I like to do different stuff, and I don't have that anymore. All I have is a beard to do that with. So part of me is like, oh, maybe I'll dye it. Do you like the Lou Albano or whatever? The little rubber bands? Doug, your hair, naturally, is it totally white? Is it silver? Honestly, I don't know. It's been so long. He's never gone long enough to do good. No, I did. I had gray hair. You did? Yeah. I don't remember.

52:17You would look good. No, you never saw me. We never saw it. The thing is, my friend Jamie, who you met. Yeah, love her. Yeah, so she's a hairdresser. And years ago, she got a hold of me and she said, you need to color your hair. And so she did. And I just never stopped. So you know what? You would look good with soap. Well, you know what I think looks good? I was okay with what I had. Justin used to look like this. He's lost it now. But he used to have this like... Salt and pepper. He's like full gray now. Oh, I know. When it was like that, I liked that like half and half. Salt and pepper. Yeah, salt and pepper kind of look.

52:49No, I went a long time like that, actually. Oh, okay. I didn't really care. Yeah, I'm all gray now. Yeah, you're full gray. I mean, I could go back, but now I'm committed. Gray's in. I mean, literally the young kids are dying their shit gray. You know what I'm saying? So it's like, it doesn't bother me. I'm so glad the tide's turning with the whole hairstyle stuff and all this. We'll see. But I showed you guys, Everett's finally got the buzz cut going. Ethan still holding strong to this freaking mushroom throw. Are you guys watching what's going on, too, with the baggy pants are back? Oh, yeah.

53:22Yeah. Huge. Yeah, huge baggies are going back. Like, I remember when I used to buy pants. Like, when you can't see your shoes. Size, like, 48 jeans, and you loop them over just so you could get the bottom. Silver tabs. I'm convinced everything that was ridiculous and stupid is what, like, the younger generation loves. Yes. You know, like, mullets, fanny packs, you know, bell-bottom, whatever. Like, the ugliest stuff. Like, yes! They're all in. Yeah, it's coming back right now. It's a form of protest, I think. It is. Going against what it is. I'm going to be so different. I'm going to be just like my parents were.

53:55Well, you know what? You're so young, you don't know. You're so young that you have no idea that we all rock that stuff. So it's so interesting to see this stuff. I love it when I come in here. I like this style, though, so I'm like a fan. I love it when I come in here and our young staff is playing 90s music. And I'm like, oh, yeah, this is a classic. Yeah. A classic. This is old school Oh yeah it is old school Good stuff dude Haya Health is a vitamin, multivitamin for kids but it's not candy Most kids multivitamins are basically glorified candy, not Haya Health It's not high in sugar but it also has adequate nutrients the ones your kids need, this is the only multivitamin for kids that Mind Pump supports Go check them out, go to HayaHealth.com forward slash Mind Pump That's H-I-Y-A, health.com forward slash mind pump.

54:48That link will get you 50 % off your first order. Back to the show. Our first question is from M. Benfield. What are the proper steps to achieve a pull-up? Yeah, this is a great accomplishment. And there definitely is a kind of a really great way to progress yourself to a full pull-up. It starts with similar exercises. exercises. So, you know, doing a pull down and progressing there is a good start. The next thing you would do is an isometric. And so what that would look like is you would set yourself up with a box or something you could step up on, get up to the bar to where you're up at the top, and then just take your legs off the box and hold yourself there and get strong there.

55:31The next thing would be to do a controlled negative trick where you're going down really slow and you practice that build strength for a while then the next step would be a jump up pull up or assisted or assisted with a band uh and then slowly work yourself up to i mean you just in my opinion you nailed the perfect perfect uh what this looks like and i mean if you had to lay it out in a program what would you say like three weeks two or three weeks of the isometric like hold then maybe two or three weeks of the the eccentric you know or lowering really slow from the isometric hold right So you would hold and slowly come all the way down.

56:08Basically three-week phases for each one of those. Yeah, three-week, three-week, and then the third week, assisted pull-ups. So you put a band around your knee, and then you're pulling up, and use the most assisted that you need at first to get a couple reps, at least five reps or so out, and then eventually get to the point where you don't need any band at all. Now, the way people would mess up with this is they're just doing a lot of volume of back exercises on top of this. That's not going to happen. The fastest way to get— It's strong overall. Yeah, dude. The fastest way to get good at a pull-up is to make that the sole focus.

56:39So your back workout largely looks like this, and then maybe a couple supplemental exercises afterwards. But you're not hammering your back with lots of other exercises while you're trying to make this happen. Body weight to strength ratio definitely matters with this. Of course. So getting leaner is not a bad idea. Of course, of course. But this is the focus. So your back workout looks like 80%, 90 % this, and maybe a little extra afterwards, and then you're done until you get to the point where you can accomplish a pull-up. And once you can do one pull-up, you know, you practice that one pull-up.

57:12And when I say practice, I mean, it's not a workout. You just do one at a moderate intensity. You walk past it in a doorway and you do a pull-up. That's it. And you just leave it there and you continually do that. And I have progressed a lot of people up to being able to do a pull-up kind of through what I just said. Next question is from Alex DV. Are deadlifts a back or leg exercise? Where would you put them in a program? Yeah, so I - We have a couple programs where we've done this. Yeah. You know what's interesting about this question is that you could tell that bodybuilding programming has really made people think that programming is body part specific.

57:49And so some people, this is funny, but it's true. Some people don't do deadlifts because they don't know. They don't know this. Where do I put this? I'm not going to do leg exercises on a deadlift day. I will do back exercises afterwards, but not leg exercises. But it's not. You are working both. Technically, this is a posterior chain, lower body, back exercise. On body part split, for the bodybuilder people, on body part splits, I ran it on back day. And I gave it enough time in between heavy squats or some other lower body. So I would never go like Monday, heavy squats, and then I go back on Tuesday.

58:29Or even worse, Monday deadlifts and squats on Tuesday. Right, right. So I want to give myself at least a day or two gap in between squatting and deadlifting always, but deadlifts go on back days. Yeah, and I'll say this. If I was body part splitting. Generally speaking with programming, I don't mind squatting a couple days before a heavy deadlift. I typically don't like doing heavy squats, even a day or two after a heavy deadlift. No, because your low back is taxed. Yes. And you don't want your low back to be compromised going into a heavy back-loaded squat. So where if your legs are a little fatigued, it'll restrict you from lifting heavier.

59:03It'll naturally regulate what you can. The only one I've ever even done together is probably Romanian deadlifts, like with dumbbells or something like less taxing. But, you know, doing a barbell deadlift and a squat together, the same workout, that's pretty rough. Typically a bad idea. Next question is from Sycora Nikki. Thoughts on workouts like burn boot camp, F45, etc. When I did strict weight training for two years, I saw almost no changes and I got bored. This has to be a new listener. If you saw no changes and got bored with good strength training, you're going to get worse results with burn boot camp at 45.

59:40The reason why you didn't get results with traditional strength training is because your programming was bad and or your diet was off. If the changes you're looking for are lots of endurance, then yeah, maybe not. Maybe then you should go do burn boot camp. But if the changes you're looking for, which I'm assuming when you say I saw no changes, you're probably referring to aesthetic changes, muscle development, shape, leanness, in which case like strength training is the way to go with good diet. But we have callers all the time who call in who are doing strength training, not seeing results. And we look at the routine.

1:00:13It's like, OK, you're either over training program is usually terrible, terrible programming or you're not feeding yourself enough to see changes. So you're in this constant low calorie or environment. You're overfeeding yourself calories that aren't nutrient-dense or are going to building muscle, right? So then you're over-consuming calories under eating protein, which is probably the most common thing. That's a real common one. Because then you see somebody who's like, I've gained body fat, so I know I'm eating enough food. Yeah, but you're not eating enough of the right foods. You're eating 40 grams of protein, but then you're over-consuming on carbs and saturated fat.

1:00:44Well, of course, you didn't build a lot of muscle, but you put body fat on. That's what will happen. Next question is from Edie Webb. I have the hardest time with my nutrition. I'm currently in a bulk and can't seem to eat enough. Do you have any suggestions on how to assist with that? Yeah, you know, Adam's brought this up in the past, and I just think this was so true for me as well. So number one, you want to eat easily digestible foods. You can eat a decent amount of calories, but eat foods that bloat you or foods that just make you feel bogged down, and that's going to make it really hard.

1:01:16In my experience, white rice, sweet potato, chicken, beef, well-cooked vegetables, they tend to be so easy to digest I can eat a lot of them. The other thing to consider is liquid calories. So if that is you and you are eating those good, easily digestible foods and you're just one of those people that's like, man, I got to eat 4 ,000 calories to move the needle, adding liquid calories. And if you can have dairy, this is like such a simple, silly, stupid thing, but it works so well. Having a big glass of whole milk with each meal, like adds great calories. And it's typically easy to do. Well, I was just thinking of like the caller who was talking about like adding chicken breast and like protein.

1:02:02And that was the focus, which is a great focus, but at the same time it's satiating. And so now you're like adding in more really satiating food groups when like carbs would help a lot. and maybe even allowing more simple type carbs and something that's palatable to infuse that hunger. So what Sal said that I share a lot, it was absolutely the first biggest game changer for me. That completely unlocked the ability for me to add 500 to 1 ,000 more calories consistently every day and not feel like I was stuffing myself to get there. And to his point, if you are eating all those whole foods, then this is where I got to the place where I started having my super shake at night where I would use whole milk, big old scoop of whey, I would eat huge, big tablespoons of peanut butter, Nutella, banana.

1:02:48I mean, I would make a 900 ,000-calorie, taste-good shake with 45, 50 grams of protein at the end of the night. That's the end of the day. Yeah, and that's the end of the day. I would put that on what I would eat in the rest of the day, and it's like eating ice cream at night. It was not hard for me to do at all, and that was the way I got that extra 1 ,000 calories. But the mistake I think a lot of young people made, I made this same mistake, was thinking like, oh, I'm on a bulk so I can eat all these things. And I would eat stuff that was fried and greasy because it had high calorie. But then it just bogged down my digestive system and I wasn't hungry enough.

1:03:23I couldn't get enough calories. Yeah, I used to do this thing where, and this was when I was a kid trying to gain weight. I'm like, oh, I need calories. So after a workout, this is a true story, I go to McDonald's. I get a double quarter pounder with cheese, at large fry, 12-piece nugget. Tons of calories, right? Do you know how hard it was to eat dinner after that? Four or five hours later, I'm like, oh, I can't eat any more food. It worked so much better to have smaller meals with foods that were easy to digest. Then I can suddenly eat not just the calories but the protein. Because the meal I just gave right now is what, 65, 70 grams of protein maybe?

1:03:58But like 2 ,500 calories. So it was like a low protein in relationship to calories meal. And it was a bunch of stuff that just made me feel tired and lethargic. So easily digestible foods. Start the day off early with a high-calorie meal. That's easy to digest. Liquid calories. That's the way to go. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media. 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.

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