2818: Beyond the Scale: Rethinking Metrics for Fitness Success

34:04But once we have enough thousands of idiots to do it and realize where that path ends, I think humans tend to correct and come back the other direction. I think one of the biggest keys, I think, somebody navigating through this world is actually to remain. I mean, this is one of the things I love about my wife. sometimes I think she's crazy how disconnected she can be to some stuff and like unaware of what's going on. It's probably better. But it is. She has such a healthy relationship with it. And it's just like, it's all, it's all noise to her. You know, it's all, it's like, it's in it. It's, it's like we, we focus on what we can control in our house and our child and our families.

34:44What you actually have the most influence. That's right. It's like, we do not have this influence over even millions of idiots doing extreme weird things and worshiping weird things and doing like it's just and if any and and allowing it to affect your daily emotion uh is is giving up your your your power your control and what you can truly affect anxiety inducing yeah very anxiety inducing you know and and if you the the more you feed into it uh the more it just elevates dude i had a good quote as duncan trussell this is like perfect with like you know katrina's mentality it's like he says some poor phoneless fool is probably sitting next to a waterfall somewhere totally unaware of how angry and scared he's supposed to be yeah dude that's so katrina that's so true that is that is what i thought that was a brilliant quote 100 that like i need to know what's happening though in the world well why what are you gonna do why what's what are you gonna do about it values that bring you yeah well i can't do anything about it exactly yeah even when i try to inform her on something she's just i don't even want to hear it well my wife's got like that really so my wife's got like that too she turns off routinely will turn off social media or her whole phone in fact right now she's going through where she turns off her phone throughout the day and if i want to get a hold of her there's other ways to get a hold of her in fact you know what we're doing she ordered a phone that you can that you can connect to your cell phone that you turn your cell phone off or basically brick it but if you get a call it'll go through this basic phone yeah so if i want to call her she gets a call but she doesn't pick up her normal phone with everything on it i mean i mean you've known katrina's never had any of that ever ever well she's you know she told you know my wife says to me she goes if you think i need to know something tell me so i'm like all right and you know what there's almost nothing that i feel like i something happens i'm like do i need to tell her this like no it's not going to change anything right speaking of extremes uh i've been seeing these reports of gas prices in California.

36:40Have you seen? I haven't got gas yet. Is it here? Or is this in some areas? I think it's increased, but some areas. I heard reports of like eight somewhere. There's some places in California where it's like almost $8. No way. Really? That was two days ago. That was hard to believe. I don't know if it's California. People were screenshotting. It might be in places like Tahoe. It might be. No, we're normally the highest. Bay Area is normally higher than the remote. No, remote places are normally. I thought it was more expensive because you're up in the mountains. No, no, no. Remote places are normally cheaper.

37:15We're normally like one of the peak places for sure. Yeah, yeah, yeah. Is it almost six or five? Because they have way more control and power on us. Yeah. Gavin Newsom is a great negotiator. You know, like he's been killing it. More than half of that is not even the gas. It's a bunch of taxes. Yeah, yeah. The gas stations don't make a ton of money. No. You know gas stations? You know, gas stations don't make money on gas. They almost break even on gas. They make it on the concessions. They make it on the concessions. That's how a gas station makes money. It is not on gas. So when you think like, oh, this guy's gouging me.

37:51It's like, no, he's making like pennies. He's making pennies on that. One of our friends used to own a shell station. They make it all on when people come in and buy it. Drinks and snacks and all that crap. Which is why if you ever notice how much those have evolved in the last decade. now a lot of gas stations are almost like little grocery stores so I found a gas station in Mendocino is charging almost$10 a gallon there you go dude but that's not standard this is just weird how are they charging $10 hey that's taking advantage of the marijuana market maybe all these drug dealers gotta go up there go pick up their weed dude oh Mendocino they're like damn I gotta I gotta shipment of 400 pounds they know you got cash like all yeah I'm gonna make they got tons of cash they're like I got to get back here with all this.

38:36So, oh, perfect. I got you. I like the New York times. It said U S gasoline prices rising again, hit$3 and 48 cents a gallon. Yeah. That would be so low dude in California. That would be, by the way, they're going to start charging now per mile, uh, for miles. You guys know that? Is that going to go? I believe they passed that. Maybe look that up, Doug in California. So however many miles you drive, now you're going to pay a tax, which I don't, how are they, how are they going to know that? You just report it. I don't know. We start turning back our odometers. old school style when you when you do the math on the the income that is taxed times the sales tax times the gas tax times the like your money gets taxed more than that dude more than that like it's a it's a form of slavery at this point well we got property tax we got 30 million dollar missiles to shoot dude yeah yeah so they don't actually have this you know implemented at this time they're studying a road charge program these are lawmakers by the way who are studying to replace the declining gas tax so i don't know where oh so they're going to lower tax this is what they do like we're going to lower your taxes we'll make it up somewhere else yeah yeah we're going to get it on the back side didn't we just get a bunch of oil places well but there's also where's it going they're also bombing oil refineries though all over in the middle east so i don't know i don't know our oil supply isn't going down so i think it's still causing go to ngos or anything you know it caused oil prices to to i i actually does that mean it's a good time to buy not now oil oils is it got on speculation yes so on speculation oil already spiked it would have been smart for you to buy it say two months ago two months ago you would have made is it going to be a good investment adam to buy a horse because of all this i mean I mean, you know I'm the guy who's banking on all these gas engines.

40:26Let's go full equestrian. I'm all in on that. How do you tax my mileage on my horse? I mean, hey, here's the thing that I – I'm going to go full cowboy. I'm all in on that theory that even if, whatever, we get all this gas, we do all this stuff like that, like what they're doing on regulations, if you guys haven't paid attention to like every generation of car, even if it's a company that still is making gas-powered car, it's like the restrictions they put on the exhaust and all the things like that it's just like you have all these cars that are going going down to you know six cylinder four cylinder hybrid everything the high the high output ones will be collectors oh yeah yeah like my 68 like things like that like a real old school engine that's like yeah no that i think is is going to be like a thoroughbred horse you know i'm saying like a like your best best horse that you would pay, which by the way, ridiculous horses with breeding...

41:21Aren't they like hundreds of thousands or more? Millions. Yeah, people spend millions on thoroughbred horses. I was just talking to my daughter and my niece the other day because they were talking about gas prices because they're young kids, so now they're realizing how expensive things are. And I'm like, you know how much it used to cost me to fill my tank in the 90s? It was like $20. I have my furthest memory back of pumping the cheapest gas I ever had. I have the memory of the gas station, the day, everything. How funny is that? 98 cents. 98 cents a gallon it cost me i think 11 i think obviously i was close to all the way e the light was on i believe in my acura integra it cost me 11 and something since the entire tank doug used to use steam engines though yeah yeah no my dad used to talk about like five cents a gallon gasoline and things like that back in the day that's crazy i mean if you would think about that rate if you would have if you would have just put a tanker away right you know i'm saying yeah gas doesn't last oh it doesn't no how how long does gas i mean not long it degrades quickly very quickly oh i did not know yes you can't like stockpile it yeah i thought you could i wasn't aware of that i mean there's additives you can put in it to extend the life but i don't know how long you can keep it but for example if you have like a uh generator you know you don't want to keep gasoline in it for too long for too long yeah really yeah don't they have solar power generators they do okay i mean tesla i mean oh speaking of tesla i sent adam batteries for your house are cool i sent something to adam let me pull it up you guys it's really cool i sent it to adam because it's so like chamath who did the breakdown right this is so something adam will be into so i'm gonna pull up dude it's uh as much as i i'm anti electric cars and hate electric cars i would do this so this guy didn't analyze so you know tesla is has these robo taxis yeah soon come right so you can literally buy one and then allow it to be used and he said have it make money for you yes dude he said your car prostitute he's car car pimp yeah be a car pimp yeah so one robo taxi theoretically this guy did all the math right after you do all the costs of the car uptake all that stuff would make you roughly thirty thousand dollars a year that's crazy so he's like if you own 34 robo taxis you make a million dollars a year yeah that's kind of cool that is cool what sucks though about that sal i'll tell you right now is that that will will last for a very short period of time because then it'll become a race to the bottom yeah and it'll and then the insurance companies will catch wind and yeah i mean even that will be that won't be that bad because it's probably not gonna be a high payout for those cars and stuff like that so plus insurance is probably cheap because they're not going to get many accidents yeah you'll have you'll have big umbrella insurance policies where you'll basically pay you know a thousand or something else but you'll have 10 20 cars underneath the fleet or whatever because the likelihood of all of them getting crashes so unlikely but what it'll do is that that's his current theory right now at the rate it is but then people just undercut that yeah like what what stops before you know it they'll be competing oh yeah they'll be competing and then they'll be a short window oh very short window i mean it's like everything though right like so are you good so here's a real question are you going to do it i mean this is all i love stuff like this i mean i think that's what what interests me in marijuana when i got into it was not i was totally not a marijuana guy i saw it early yeah and i know that the best time to get in stuff like that is on the front the front end when nobody wants to they're scared they're nervous they don't know about it a bunch of people prove the model then everybody dives in yeah and then by the time you dive in you're established yeah yeah and then get your fleet it's like oh cool so it'd be like a window of like when they first roll out by like two or three of them that's how i mean at the very least that would be cool at the very least it would be cool to have one of those cars shuttle you around like if if uh our vehicles that we we all commute in that we all use paid for itself so like we drive it here at work yeah and then all four of them are out i mean i mean how cool would that be by a parking lot how cool here's how i would do it and it would be like it would not be for a business how cool would it be that we could supply every one of our employees a vehicle that pays for itself and that's part of a perk for working here and who cares why you're the business guy so we don't care we don't care that it's making it's so competitive it doesn't make thirty thousand dollars or anything but it what it does at least do is it pays that it's also right off because the company owns that's right it covers it covers that and guess what all of our employees have a vehicle supplied by the company and they can't be late and we wrap them we got your drive we can see where you're at yeah you're still parked in front of your house dog i love that no no so i could that would totally be uh my motivation because like what what would it it's not big enough business for us to distract us from the things that we do already but if i could supply all of our employees with a car and it pay for itself what a cool perk oh yeah right oh i love that i love that all right but i thought that was put that write that down nonetheless that's it's cool that we're kind of going totally going that going that direction i got okay so i have i'm gonna change directions i have the perfect skin stack from caldera lab this is the stack right here like if you want like the order of it too yes besides just the serum because i'm pretty sure that's like the best product love it i screw this up whenever i tell people so i can't wait to hear the so so they have a lot of different products but just three products and this is just a very effective stack you'll see a difference using this for sure so you get the base layer the moisturizer and the serum and you put them on in that order base layer first okay then moisturizer then you add the serum and look what's doug could you look up what's the name of the moisturizer because i i base layer of the serum i'm very familiar with the moisturizer what's the name called the that's not the great is it they have the yeah the great now again i don't have any of the newer where's the loofah fitting on this i have it i have so the great i have in front on me right now.

47:14It's called the anti-aging, lightweight facial serum, biomedic exome serum. This is the one that has the exomes in it. Yeah, exosomes. Would that be considered the moisturizer? No. I know what the base layer is. That's the one that comes in the screw top. So the base layer is like a moisturizer. It's a cream. Yes, but there's another one that you do also. So there's one that looks like it's in a similar container, but it's called something else. Can you name all the products for me, please? Yeah, let me... I'm trying to get to them right now. So I'll tell you right now that what the serum is, the good, and the base layer is called base layers.

47:43So I know what those two are. The moisturizer is the one that I - Might be the great. The great? I think it might be the great as well. I think it might be the great. So base layer, the great, and the good. That makes sense. And then you've got your combination. Do that and watch what people tell you about your face. Base, good, great. So me, I just got to add the moisturizer in there. Because I do the base layer, and then I normally do the serum when I get here. So religiously. That's why I keep it here. And then the clean slate, of course, is the thing you use before. That's in my shower. Yeah.

48:14I got a couple compliments on my skin. I've gotten more than a couple, but recently a couple on my skin. Do you think that's because your skin looks so good or you have less hair? I have more face. You have more face. You have more forehead. You have more slain. You have more skin showing. Damn. Oh, it's harsh. You know what I'm saying? Hey, listen. Little by little, dude. It's like the chick who gets the breast compliments because she's just shown more of it. Yeah, maybe. I just show more face now. He's got head cleavage. I wore a hat the other day for the first time. You did? Yeah, so sunny outside.

48:46I would love to see this. It was really sunny. It was a nice day. It was a beret or something? Huh? A beret? No. Yeah, you have to wear like a... What are the other ones? Justin, what are the other ones called? Like the Kangol ones? Oh, yeah. Those like bucket hats. Bucket hats, yeah. You put a bucket hat on you. No, no, no. I was outside. Hello, Cool J, dude. We bought like this teeter-totter for the kids, so I was putting it together outside. It was warm. It was really nice outside. Dude, it's been so nice. Yeah, and so my wife is like - We laid out. We laid out for - Did you? Yes. So my wife comes out, and she's like, Sal, your head's getting sunburned.

49:18I'm like, oh, that happens now. Because I used to have hair, and I never got sunburned on my head. So I had to put a hat on, dude. And I don't like the way I look in hats. I don't have - Well, what's your mold, right? Because there's different versions. Me and Adam have very different hat styles. Yeah, yeah. I can't wear - I wish I could wear those hats. I can't wear that hat. I can't do the dad hat. You have to have a big square head. If I wear that hat, I have to wear it over my ears. You know my favorite thing? Like this. Hey. I'm serious. I have a small head. So that's why I love dad hats.

49:45I've seen that and I get that, yeah. Because I wish I could wear those hats. Hey, you ever see Justin? So you know how we do shoot sometimes? So Justin has to take off his hat and show off his luxurious hair, which I don't know why he never shows it. Which makes me angry. I don't know what's doing my hair today just so you guys would stop and give me shit. Whatever, bro. Anyway, so he's always covering his amazing hair. I don't know why I care about myself. But he'll put his hat down, right? Because he's doing his hair. Yeah. And bro, you know how you have the little snaps, right? He's stuck on the last one.

50:07Are you? No, he's not. Bro, he's got two left. No, he's not. Look, look, look. Oh, my God. Let me see that. Turn around. Oh, my melon, bro. He's got two or three. Oh, yeah, dude. If I put that on. Bro, you're almost needing custom. Most of them are one, though. Oh, my God. I just realized that hat. That's the old school Prodigy collab we did. I brought it back. Yeah. Wow. You still have that. I still have it. And you know what's funny? Inside, it says Everett. Oh. oh we yeah i kind of took it from him but um yeah because mine i wore i remember i wore that to death and it was just like dude trashed i that you guys probably don't remember that story so i have several of these business stories behind the scenes that make me kind of chuckle inside sometimes of like people i try to do business with to like collab with or do things that's an example of one yeah i know i really wanted this one to work yeah yeah and i remember i really did too uh way back when and uh you know we've had some stuff with programs that we've done this i won't i won't throw people under the bus or say names of all the stuff but it always cracks me up when because we we operate from a place we talk about this all the time the unfortunate part of the fitness space is there's such a scarcity mindset yeah and we're always about helping and elevating other people and and these are examples of that these are people like i was coming from a place of oh man we could grow together let's do some stuff and collab and and that's one of many examples of somebody who's just like oh you know it was competitive and thought that like you know they didn't want to they didn't want to do that because we'd be competing with each other and like we've had many times like this that uh some i've shared with you guys some i haven't and that's an example scarcity mindset yeah that that company doesn't even exist anymore you know i'm saying like never took off never did anything it's like you idiot like you know we could have gone places oh yeah you could have done something really great but that that What an example of having a scarcity mindset, how crippling it can be in business.

51:59Totally. And I think I've seen this so much in my lifetime of people that I think could have been really successful because they're talented in whatever craft or thing that they do, but because they operate from a place like that. Everybody's going to take it from me. Yes. Well, then you're never going anywhere. And so it's so unfortunate when you see that because that was a very talented person who early on in our journey would have made what a great person to could have done our apparel for so many years who god knows what our our apparel line is look a lot better than it does yeah yeah our apparel line's always been an afterthought to us uh and we've and yet there's people in our space far smaller in their network that have massive apparel lines because that's their passion yeah they focus on yeah they love it they love doing that and you know well we're going to come out soon right with our own line like each of us is going to have our own yeah i think that's what we i think the idea of it yeah yeah i think one of what which we thought would be it's more fun than it is for business is this like you'll have one yeah we all have our own style and so it's like what i think we're gonna we're gonna move to this like where we each get to give you know uh whoever's running the apparel uh hey i here's a shirt pants and a hoodie or a hat that i like you know put i like to make one for myself selfishly and then the people that uh you know like like your style like it then cool yeah yeah so we'll see i got speaking of companies i have to mention this uh the biggest uh shutdown or failure or whatever you want to call it in the gray market peptide space happened yeah so peptide sciences catch me up with that peptide sciences was the biggest research chemical, what you would call gray market provider of peptides in the world.

53:45So they sold all the peptides. The biggest company for that. And the difference is with gray market, you're not going through a doctor. You're not going through FDA-approved compounding pharmacies. You're getting what's called a research chemical, but people would get that anyway because you're typically less expensive and very accessible. Not typically. You mix it yourself. It's pretty significantly inexpensive, which is why it blew up so much. That's right. And also, you don't have to go through a doctor. You just go on their website. Yeah, that's right. That's why it's so much cheaper. Anyway, so Peptide Sciences was the biggest.

54:15They're gone. Gone. Wow. Just done. And there's speculation as to why I have some inside scoop. I won't say on air. But yeah, dude. And that's a huge vacuum. Yeah. They were doing something like, I think like$50 to$100 million a month. Like insane amounts of revenue monthly and they're gone. I mean, I feel really confident about the decision that we made to go in the direction with Vitabella and their model. Yes. I think that - Which by the way, the regulations on peptides have been lifted. So now when you go to mphormones.com, all those older peptides that weren't available through a doctor are now available again.

54:58So Ibutamorin, old school BPC-157. Oh, that's back. DSIP, like all the ones that the compound pharmacies were told, like, you can't do this anymore, they can do it again. Well, the best part about it is that not only is it regulated, but the model that they built, I think the best example I have is, it's a Costco model where it's like you pay a monthly membership. And if your guy - Which covers your testosterone. Yeah, it covers your testosterone. It built it. And your quarterly appointments with your medical professional. So you get basically quarterly meetings with a medical professional who's going to go over your blood work, monitor all that stuff with you.

55:36Hormones are included. Your testosterone is included. If you're not using testosterone, then you can go the B vitamin route that way. Yeah, B vitamin or enclomaphene. Oh, or enclomaphene. And then if you want peptides, you're getting them at wholesale prices that are regulated. So, like, I mean, I do think it's the way that is, like, the future of the companies that will stay around. And then also from a service point for us, because that was the big fix, was trying to fix that part. Like, we've gone through the process of what it was like when we had incredible over-the-top service, but then couldn't service a lot of people.

56:16Then we got, oh, a company that could service a ton of people, but then the customer service dropped. And I think that the way Vita Bella is modeled is the best of both. And so if you don't know that, it's all set up. It's connected to our mphormones.com link. You can go straight to it. But definitely, I think the way the future is for this. LMNT is an electrolyte powder that you add to your water. No artificial sweeteners, no sugar. And it's got 1 ,000 milligrams of sodium. That's a good thing. If you use electrolytes, you need the sodium. Most electrolyte powder is too low to even make a difference.

56:57Not Element. It's 1 ,000 milligrams. It tastes great. No calories. Fuel your workouts. Get better pumps, better clarity, especially if you eat a low-carb diet or you like to work in the sun or you work out real hard like you probably do. Go check them out. Go to drinklmnt.com forward slash mindpump. On that link, you'll get a free sample pack of their most popular drink mix flavors with any purchase. Back to the show. First question is from JC Trucking UT. What would be a good program for blue-collar workers who work 6 a.m. to 5 p.m.? How much should we be eating? So blue-collar workers are interesting because typically when you work with somebody, one of the strategies is increase activity.

57:40Right. Get them to move more. But they're already pretty active. They're pretty active. You're moving a lot. So having them track steps, like I'm not going to do that. Yeah. Not to mention the activity so high that too much stress from a workout program. It's kind of easy to do. So I actually, this was a challenge for me earlier on. I get blue collar workers and I kind of had to figure out what was the appropriate amount of strength training to get them results. Well, especially considering that type of person tends to be like tough, right? And so they can handle. Yep. They can handle a lot. And so you think that, okay, I'm going to throw.

58:17They expect an intense workout. Yes. and the opposite is kind of true. Like, moderate intensity, a lower volume program tends to work much better. And so I think right away, like, massive team protocol for them is probably the perfect balance. Or grade eight. Grade eight would be great for someone like this. Yeah, depending, again, on what you do for work, like how much heavy lifting you can do and all that. Like, you got to factor in. You know, when this first occurred to me, it wasn't because we weren't necessarily seeing results. it was because they'd come back to me and be like, Sal, I couldn't work that well the day after.

58:53I was too sore, and it really made it hard for me to do my job. And so I had to scale it back so they could go back to work the next day. Because your legs get real sore and you work a desk job. How do they recover? That's right. Right back to it. So I would scale it way down, and boom, we started seeing great results. Now, as far as eating is concerned, blue-collar workers' diets are notoriously bad. Most people's diets are pretty bad, but blue-collar workers are really bad. It's based on convenience, right? Convenience. It's what's easy, what's fast. There's food trucks. Literally, I would tell them, especially because they're active, I'd say, eat as much as you want, just stick to whole natural foods, and you're good.

59:30And that was always the recipe for success. I mean, we just had a blue-collar worker this week that has struggled with weight loss most of his lifting career. I'm very familiar with lifting, and that was like our advice was. And I took it a step further and talked about, you know, on your off day, prepping a lot of meat and rice. So you have that access to it. Because that's what happens is you're on the go. You're working hard. You haven't eaten in five, six hours. You get a break finally. You don't have anything prepared. So it's like burrito truck or something, you know, something like that that's fast.

1:00:05Bring it cooler. So, yeah, being prepared. and again, I don't even have to take this person and go like, oh, you have to eat these types of meats. It's like, dude, tri-tip, ribeye, ground beef, fish, chicken thighs, whatever you like with white rice and eat it when you're hungry. You don't have to overcomplicate this, but prepare that and have it ready for you and make those choices. And then the other thing is what they drank. Soda was super prevalent. Soda or beer, right? Yeah, so it's like just drink water, whole natural foods eat as much as you want don't worry about increasing activity you're already doing plenty uh you know maps uh grade 8 or mass 15 and you're gonna get great results next question is from kathy steinhild you guys talk a lot about you guys don't talk a lot about drop sets much why it's a super uh advanced intensity technique bodybuilders love drop sets but for most people it's just not only is it not necessary it's out it's actually counterproductive it's i was so you know i picked this question because i think it it's good for us to have this discussion of like why because there's a lot of things we don't talk about a lot of different techniques about partials and force reps yeah cluster sets a lot and things like that it's like in the context of the things that really move the needle for 99 of the population it's it's it's damn near irrelevant like it's just not it's of all the levers i could pull to help somebody through a plateau or get them to see better results it's just not there does it mean that i don't do drop sets yeah i use drop sets i can do it's just this but i'm not doing drop sets thinking like oh this is gonna get an extra inch on my biceps this week you just do for fun yeah it's it's literally it's a novelty for me it's like oh i haven't done this thing in a long time uh i like doing it i'm gonna do it um but it's not how it gets sold in magazines routines and in the in the controlled study right so they like to take examples of something like this and they control it in a six-week study and they go oh and group a that did traditional sets compared to group b who did some drop sets in there saw an increase in this and it's just like that doesn't tell the whole story of really how valuable it is uh it's really more than the novelty stimulus of it that they get the most benefits that wears off after four to six weeks of them doing it consistently.

1:02:24And so it's just a small thing. It is. And I'll say this, even at my most consistent, best rested, best diet, best recovery, I would do a drop set once a month. Like this is what it would look like in my routine. And it would be literally like, I think I'm going to do a drop set today and I'll do it for laterals or curls or something else. By the way, a drop set is when you do as many reps as you can, take some weight off and then squeeze out some more reps and do it again. And you repeat that like three or four times. But even bodybuilders, they're not doing drop sets all the time. Bodybuilders are doing them very infrequently as a way to introduce novelty or spice things up a little bit.

1:03:04And they're also such a terrible example to use because of how many of us are enhanced. Oh, bodybuilders. Yeah, it's just you can get away with that type of intensity. Yep. um that and so if you're somebody who like you said is well fed well rested um had a good good balance of routine volume and you occasionally do the drop set could be incredible for you but if you were like i was when i was in my you know late teens and early 20s and was introduced to this it became like the thing i did in every workout you know i'm saying and there's just over application you would have got better results if you did it exactly and so that's why you don't hear us talk that much about it.

1:03:44Next question is from Karan Singh 19. What does strength maintenance while building endurance, stamina, and VO2 max look like once you focused on strength for two or three years? Okay. So the question is essentially, I want to build my endurance, my stamina, my VO2 max, but I don't want to lose any strength. Well, here's the deal. You're probably going to lose some strength, uh, regardless. Okay. So, um, maximal strength, maximal stamina, uh, they tend to take away from each other. So maximal now some stamina, some strength, like they're totally fine. But if you're like really pushing to gain endurance and stamina, you're going to see buckets.

1:04:24You're going to see your strength go down. That being said, the amount of strength training required to try to maintain what you've built is very little, very little. So especially if you're adding other style, other training to your routine so let's say typically you do three or four days a week of strength training now you're going to move more towards endurance uh one day a week of you know strength training will be enough to maintain what you're going to maintain by chasing those other things yeah that's i would say one and two days of straight training and then one to two days of you pushing stamina endurance vo2 max type stuff and what's cool about uh vo2 max is you can manipulate that in a week and so if you want to meaning you can improve that within a week's time um so getting getting pretty good endurance pretty good stamina and improving vo2 max you can get that relatively quick if you haven't trained for that and you could just and but the mistake that people make is they pile it on top of their strength training they've been doing for two or three years so whatever that that that number was that you just mentioned like if you're training four days a week of strength training, like a full hour, I probably wouldn't recommend like really pushing the endurance stance.

1:05:32I'd scale back one to two days, replace those one to two days now with training for endurance and you'll get the best of both worlds. You'll keep most of your muscle. You'll lose a little bit of strength, not a lot. You'll look awesome because you'll keep most of the muscle on your body, but you should predict that you're going to lose a little bit, but you'll definitely gain that endurance. And then it happens so fast that you can course correct after two or three weeks. Two or three weeks of like stamina endurance training, you're going to get a lot in that short period of time. And if you don't like the way you look and you want to go back to going more focused on strength, you always go back to strength.

1:06:06Yeah. That's the thing. And you can undulate them too. So it's like one of those things. Whenever you feel like a deficit in something that you want to improve, you can focus on that for a few months. It's not going to completely hinder you and all those other metrics. Next question is from James Mullen Art. When I do front squats with my arms crossed, by the time I'm done, my biceps feel like they're going to explode. Is that normal or is my form out of whack? It sounds to me like you're really squeezing and holding on to the bar for dear life to try to prevent the bar from sliding down. Should be resting up on your shoulders.

1:06:43Yeah, so you probably need to lift your elbows higher. So as you squat, you want to lift your elbows as high as you can so the bar doesn't want to roll forward. sometimes people will drop their elbows as they squat down. He's almost doing a zurcher at that point. Yeah, and it's like they're trying to hold it up with their hands. You shouldn't feel like you're having to hold it up with your hands. No, no. It should feel like you lift your elbows up and it sits over your delt. It should be balancing on your upper chest and your anterior delt. You should feel it balancing on your shoulder caps, and that is from the elbows driving up.

1:07:14If it's coming down across your arms, the bar is not in the right place. You know, someone like this too, maybe a better way to do it than the arms crossed is the two towels. Or wrist wraps. Yeah, wrist wraps or two towels wrapped around and then holding it like that. You're wrapping around and you can just make fists and hold it. Yeah, but really, when I used to train my clients with this, I would say, as you squat, lift your elbows. Because as you squat, your elbows might be in a nice position. But when you squat, your upper body tends to bend forward a little bit. So you have to lift your elbows even higher.

1:07:46I used to say lead with your elbows. as you drive out of the squat, lead up with your elbows. Keeps your chest tall. Keeps your chest up high, and then keeps those elbows from dipping because that's natural. There's this interesting piece of exercise. It's like a really inexpensive piece of exercise equipment. I think it was called either a stingray or manta ray. One of them was for a back squat. Didn't like it. But one for the front squat is pretty cool. You put it on your shoulders. It sat across it. Yeah, it sort of sits in that little groove. Yeah, and it was actually pretty cool. I mean, I feel like the – what's the other one called with the big pads on the side?

1:08:13That feels – you hit it like it's – Oh, the squat with the safety spark? Yeah, yeah. Is that what it is? Safety bar squat? It's not a farmer squat. What are those called? We have one. With the two, the handles are right here. Oh, yeah, safety bar. It is a safety bar. Safety bar, yeah. So the big safety bar hits like a front squat. Oh, yeah. Yeah, if you squat and if you've ever - I like the yoke bar. So if you squat with that, that squat bar, it's like - So a lot of times when I want to do front squats, and I'm not in the mood to hold the bar across, I'll just use that. And so it'll target your quads very similar to a front squat.

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