2499: If You Aren’t Doing the Following Six Movement Patterns You Will OT Get the Body You Want

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth – Episode 2499: If You Aren’t Doing the Following Six Movement Patterns You Will Not Get the Body You Want

Introduction

In Episode 2499 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve deep into the significance of incorporating six fundamental movement patterns into fitness routines. Produced by Doug Egge, the episode underscores how neglecting these essential movements can impede muscular development, performance, and overall health. With over 40 years of combined experience in the fitness industry, the hosts provide science-backed insights to help listeners optimize their training for balanced and effective results.

1. Understanding Movement Patterns

Doug Egge (04:37):
“Your movement patterns are nice categories where you can place most exercises within them. If you're missing one of these patterns, you can pretty much kiss the ability to develop the muscles associated with them goodbye.”

The hosts introduce the concept of basic human movement patterns, emphasizing their foundational role in functional fitness and muscle development. These patterns ensure comprehensive training that benefits various aspects of physical health and athletic performance.

2. The Six Essential Movement Patterns

a. Squat (07:08)

Doug Egge:
“A squat is a movement pattern foundational to human movement. You should be practicing this movement every single week with an exercise that fits in this category. Squat definitely leads to back pain if neglected.”

The squat is highlighted as a critical movement pattern with multiple variations such as bodyweight squats, barbell squats, front squats, and sumo squats. Performing squats regularly is essential to maintain mobility and prevent back pain.

b. Hip Hinge (09:01)

Doug Egge:
“A hip hinge is where you're bending forward but not at the spine. A deadlift is the perfect example of what a hip hinge is.”

The hip hinge focuses on bending at the hips while keeping the spine rigid, crucial for developing the posterior chain, including the hamstrings, glutes, and lower back. Exercises like deadlifts, Romanian deadlifts, and good mornings fall under this category.

c. Press (10:43)

Adam Schafer:
“Most people do not leave out a bench press or an overhead press.”

Pressing movements, including overhead and bench presses, are commonly incorporated into routines. However, the hosts caution against limited extension, emphasizing the importance of full arm extension for functional strength and preventing compensatory movements that lead to imbalances.

d. Row (16:11)

Doug Egge:
“When you row, you're pulling your shoulder blades back. Losing this ability can lead to back problems, neck pain, and shoulder issues.”

Rowing exercises, especially those involving scapular retraction, are vital for maintaining shoulder health and posture. Proper rowing techniques strengthen the back and alleviate chronic pain by ensuring balanced muscle development.

e. Rotation (18:43)

Adam Schafer:
“Rotation is extremely important. Walking, running, throwing— all involve rotation.”

Rotational movements enhance functional mobility and core strength. Incorporating exercises that involve twisting and turning helps in activities that require rotational power, thereby contributing to a bulletproof lower back and overall athleticism.

f. Split Stance (21:20)

Doug Egge:
“Split stance squats, like lunges and Bulgarian split squats, involve torsion at the pelvis and are critical for stabilization.”

Unilateral movements such as lunges and split squats address imbalances and improve functional strength. These exercises mimic real-world activities and ensure balanced muscular development across both sides of the body.

3. Importance of Integrating All Six Patterns

Adam Schafer (05:38):
“With two exercises per movement pattern each week, you have a balanced routine, twelve total movements, developing your whole body.”

Incorporating all six movement patterns ensures a balanced workout regimen that targets every major muscle group, promotes joint health, and enhances overall physical functionality. This comprehensive approach prevents stagnation and fosters continuous improvement.

4. Consequences of Neglecting Movement Patterns

Doug Egge (07:27):
“If you don't train within these movement patterns regularly, you'll lose the ability to do so, costing you gains in strength and muscle.”

Neglecting any of the six movement patterns can lead to muscular imbalances, decreased mobility, increased injury risk, and hindered performance. Consistent training across all patterns is essential for sustained fitness progress and preventing long-term health issues.

5. Trainer Experiences and Client Anecdotes

Doug Egge (11:39):
“I saw clients unable to fully extend their arms overhead because they never practiced pressing movements.”

The hosts share real-life experiences where clients lacked fundamental movement capabilities, leading to dysfunctions like inability to perform basic exercises. These anecdotes illustrate the practical implications of ignoring essential movement patterns and the transformative impact of correcting them.

6. Correctional Exercise and NASM Certification

Doug Egge (27:25):
“Learning correctional exercise through NASM's CES certification allowed me to help clients improve their movement patterns, leading to better muscle building and fat loss.”

The discussion highlights the importance of correctional exercise in training, emphasizing how understanding and addressing movement deficiencies can significantly enhance client outcomes. The hosts recommend resources like NASM's correctional exercise certification for trainers seeking to deepen their expertise.

7. The Role of Exercise in Mental Health

Doug Egge (28:15):
“Proper exercise is one of the most effective ways to improve your mood and help with symptoms of depression and anxiety.”

The hosts explore the profound impact of exercise on mental health, citing studies that show exercise's efficacy in boosting mood and alleviating depression. They discuss both short-term and long-term benefits, underscoring exercise as a cost-effective mental health intervention.

8. Listener Call: Balancing Cardio and Muscle Building

Caller Christy from California (58:06):
“I enjoy spin classes for mental health benefits but worry about mitigating their impact on muscle building.”

Adam Schafer (59:22):
“If you enjoy it and it's making you happy, continue. But ensure you're not compromising your strength goals by staying adequately fed and maintaining high protein intake.”

Doug Egge (60:47):
“Keep your protein intake high and consider supplements like creatine to support muscle maintenance while incorporating cardio.”

The hosts advise that cardio can coexist with strength training if balanced correctly. They emphasize maintaining a high protein diet, staying fed, and using supplements like creatine to mitigate muscle loss, allowing listeners to enjoy cardio's mental health benefits without sacrificing muscle gains.

9. Listener Call: Programming for Law Enforcement and Military

Caller Justin from Oregon (64:56):
“As a police officer and game warden with a demanding schedule, how can I balance strength training with work-related stress and physical demands?”

Doug Egge (67:34):
“We recommend our Maps 15 Performance program, designed to accommodate high-stress professions with a balanced approach to strength and mobility. Additionally, our seven-day recovery guide can help manage burnout.”

Adam Schafer (68:58):
“Consistency is key. Our programs integrate methodologies that support both physical and mental resilience, crucial for first responders.”

The hosts provide tailored advice for individuals in high-stress jobs, recommending specific programs that cater to their unique physical and mental demands. They highlight the importance of structured recovery protocols to prevent overtraining and enhance overall performance.

10. Conclusion

Adam Schafer (25:21):
“If you chase health, the aesthetics will follow. Emphasizing movement health ensures you look good while maintaining functionality.”

Doug Egge (25:30):
“Add credence to movement patterns in your training to unlock better health and aesthetic results.”

The episode wraps up by reinforcing the importance of integrating all six movement patterns into fitness routines. By prioritizing movement health, individuals can achieve balanced muscle development, optimal performance, and long-term well-being.

Key Takeaways:

• Incorporate all six fundamental movement patterns—squat, hip hinge, press, row, rotation, and split stance—to ensure a balanced and effective workout regimen.
• Neglecting any of these patterns can lead to muscular imbalances, decreased functionality, and increased injury risk.
• Correctional exercise and specialized training certifications can enhance a trainer's ability to address movement deficiencies.
• Exercise plays a crucial role in improving mental health, offering both immediate and long-lasting mood benefits.
• Balancing cardio with strength training is achievable by maintaining a high protein diet and utilizing supplements when necessary.
• Tailored programs like Maps 15 Performance cater to individuals in high-stress professions, emphasizing both physical and mental resilience.

Notable Quotes:

• Doug Egge (07:08):
  “If you don't practice these movement patterns, you’re going to end up losing the ability to do them, compromising your strength and muscle gains.”

• Adam Schafer (05:38):
  “With two exercises per movement pattern each week, you have a balanced routine, twelve total movements, developing your whole body.”

• Doug Egge (18:43):
  “Rotation is extremely important. Walking, running, throwing—all involve rotation.”

• Adam Schafer (25:21):
  “If you chase health, the aesthetics will follow. Emphasizing movement health ensures you look good while maintaining functionality.”

This episode serves as a comprehensive guide for fitness enthusiasts aiming to optimize their training by understanding and integrating essential movement patterns. By adopting these principles, listeners can achieve a well-rounded physique, enhanced performance, and improved overall health.

Transcript

[Sal DiStefano]

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[Doug]

If you want to pump your body.

[Caller]

And expand your mind, there's only one place to go.

[Doug]

Mind Pump Mind Pop. With your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pop, right? In today's episode, we answered live callers questions. People called in, we got to help them out on air. But that was after our intro. Today's intro is 54 minutes long. This is where we talk about fitness and current events and studies. It's a good time. By the way, if you want to be on an episode like this one and have us help you on air, email us your [e-mail] now this episode is brought to you by some sponsors. The first one is the National Academy of Sports Medicine. NASM is the world's premier certification place for personal trainers and coaches. And if you go to nasmpt.com, you, you'll get 50% off their correctional exercise certification course. It's the best one. You have to use this code though. Mpm cess. This episode is also brought to you by Joy Mode. Today we talked about their testosterone booster. Doug's been using it. He already had high testosterone. It's even higher now, which is crazy because usually testosterone boosters only work if you have low testosterone. This one raised it from high to higher. Anyway, go check them out. Go to tryjoymode.com mindpump Use the code mindpump at checkout. Get 20% off your first order. We also have a sale this month on some workout programs. Maps Aesthetic and Maps Symmetry, both 50% off. If you're interested, go to mapsfitnessproducts.com and then use the code 1250 for the discount. All right, here comes the show. If you aren't doing these six movement patterns in your workouts, you will not get the body you want. Pay attention. We're about to give you the cheat code.

[Adam Schafer]

Yeah, let's talk about the movement like movements as primal moving exercise or patterns pattern in general. Yeah, because like rotation or.

[Doug]

Yeah, that's one of them for sure. Yeah. Your movement patterns are nice categories where you can place most exercises within them. And if you're Missing one of these patterns. The old adage, you what you don't. You know, you don't use it, you lose. It really applies. What that means is what you don't practice, you end up losing. And if you lose strength or mobility or connection to these movement patterns, you can pretty much kiss the ability to develop the muscles associated with them goodbye. So it's really important when you look at your entire routine over the course of three months or six months or a year, that you have exercises that you practice regularly that fit in one of these categories. And these are known as basic human movement patterns for a reason, because they're so important. There's so much carryover. They apply to so much of your function in your body. And the movements within these movement patterns have some of the best exercises that you can ever do.

[Adam Schafer]

Yeah.

[Caller]

I mean, your body's built to move and to. And work to express, you know, all of all of our muscle groups. And. And, you know, to really not express any of these movements creates a dysfunction. And so it's your. Your body prioritizes what you do the most frequently. And. And that's why, too, I'm always considering that when we're programming where we can include, like, elements from this list, so that way it's covered. But also, too, it's also a good consideration to kind of look at interrupting whatever program you're doing with something that's maybe a little more multiplanar.

[Doug]

Yeah.

[Adam Schafer]

I'm looking at the six movement patterns that you have written down, and you could probably say, choose two exercises for each of these in. In the week, and you've got set for pretty much life. I mean, totally you. If you did two exercises a week that fit in each category. Right.

[Doug]

You've got a balanced routine, 12 total movements, and you're developing your whole body. Yeah, yeah, 100%. That's why it's so important. It's like the other side of the. You don't use it, you lose. It is what you train, you gain. So it's really important that you understand this because, again, if you don't train or practice within these movement patterns relatively regularly, you'll lose the ability to do so. And not doing so will cost you gains in strength and muscle and, of course, compromise your ability to burn body fat.

[Adam Schafer]

You know what'd be fun, too, is as we go through these, we should put what we think are the number one, number two, number three, most neglected.

[Caller]

Oh, he's the most neglected.

[Adam Schafer]

Yeah, yeah. Because, like, I'm looking at him right now. And two of them jump out right away. That everybody does that or most people do that. But I would say I see at least two or three that get neglected a lot. Totally.

[Doug]

All right, let's start with the first one, kind of easy squat. A squat is a movement pattern. It's foundational to human movement. It's very important. There's lots of exercises, by the way, that fit in this category. You have your traditional body weight squat, barbell squat. You have front squats and rack squats and Cossack squats and all your sumo squats. Sumo squad squatting, bilateral, meaning both feet kind of together. Squatting down, coming up. You should be practicing this movement every single week with an exercise that fits in this category. And if you don't, you're going to end up losing the ability to do this with any good function. So squat definitely leads to back pain.

[Caller]

Leads to all kinds of dysfunctional issues if we're not expressing that. So, yeah, squat has got to be one on the list for me, for sure.

[Doug]

100%.

[Adam Schafer]

It might even, it might fall in the category of the more neglected ones too, because I think a lot of people end up doing leg press or leg extension, whatever's easier than instead of this movement. So it would be up there too. But I mean, front squat, back squat, goblet squat, sumo squat, all those are.

[Doug]

Basically, it's, you're standing and you're squatting down. And where you hold the weight here really doesn't matter. It's in this category now are when.

[Adam Schafer]

We, when we discuss these movement patterns. I think this is also ideally done Freeway, not in a machine. Because you could make the case. What about a hack squat?

[Doug]

I mean, it would, it would qualify, but it wouldn't be at the top of the list.

[Caller]

Yeah.

[Doug]

Because there's also a better and worse, you know, in each of these categories.

[Caller]

Like a ranking system. That would be lower.

[Adam Schafer]

Right. Because I, I, when I look at these, I think ideally I want to do at least one or two movements. Free weight of all of them.

[Doug]

Yes.

[Adam Schafer]

Because you could do almost all of them. Pretty sure all of them on a machine.

[Doug]

That's right.

[Adam Schafer]

Then you, you, you lose out on the stability components and the extra benefits.

[Doug]

It's less, for lack of a better term, functional than, than doing it with a free weight, which the real world is free weights. That's why it's so important. Like when you move things and lift things and move your body in the real world, it's not on a track, it's not a fixed arm. Now there's value in using machines in some, in some case, many cases. But if you have to pick one or the other, usually it's the free weight that's going to be the better choice. Next is a hip hinge. A hip, a classic hip hinge exercise is a deadlift. So hip hinge is literally where you're bending forward but not at the spine. The spine stays rigid, but rather you're hinging at the hips. A deadlift being the perfect example of what a hip hinge is. And also very important movement pattern that if you don't train, you start to notice lots of movement pattern issues. Hip hinging exercises are great for the. The entire posterior chain.

[Caller]

Whole posterior chain, yes.

[Doug]

The hamstrings, the glutes, this in the, in the stability and strength of the low back.

[Adam Schafer]

Romanian deadlift. Stiff legged deadlift. Sumo deadlift.

[Doug]

Good mornings.

[Adam Schafer]

Good mornings.

[Doug]

Single leg deadlift.

[Caller]

Like, okay, waiter's bow, I guess.

[Doug]

Yeah. That's all would be your, your hip hinge exercises. And they're, I mean they're exc. Most of them great for developing the hamstrings and glutes, Some of them great for developing the back like a traditional deadlift. It's a great overall muscle building, you know, exercise. Next is a press. And now you could break this into different categories.

[Caller]

You go overhead press, anything vertical, anything horizontal.

[Doug]

That's right. This one typically isn't neglected.

[Adam Schafer]

No, I think most popular. Yeah, all the ones you did. Most popular for sure. And most common. Most people do not leave out a bench press or an overhead press.

[Doug]

Right. When they're working out. Now here, just to give you some backup to what we said earlier about you don't use it, you lose it. One of the surprising things that I used to see with my older clients that later on became expected. But as an earlier trainer, as a younger trainer, when I would get these clients who were 65 plus and they would come see me, I saw this so consistently that I expected it after doing this for a year or so that they could not fully extend their arms above their head with no weight. Yeah, they could not because they never, they don't practice it. So these were people who are deconditioned, just, you know, everyday people now they don't work out regularly, consistently. They come and hire me. They're 67 years old or 70 years old or 65.

[Caller]

Cabinets are low. So they're just kind of keeping it about here.

[Doug]

And I remember, and I remember I would train these people early days, right. And I'm like, oh, okay. We're gonna do a shoulder press. That's a basic exercise. We'll do it seated, we'll do it with real lightweight. I'll support you. And they'd come up and then they could not straighten their arm and I could take the dumbbells off and they could not fully extend their arm. You'd see them arch and lean back and I was like, what is going on here? Their bodies literally forgot how to, to exert that movement. If they forgot how to go through and do that motion. And it's such a basic exercise. When you work out, everybody does it, but when you don't, it goes away.

[Adam Schafer]

I'm glad you brought that up. Because the pressing is common in routines, but a full overhead extended press is uncommon. Yeah, a lot of people, I mean, even I'm guilty of this. I, that was. I, for many years did the, you know, 90 degree military type press, like bodybuilder style, you know, again, trying to build my shoulders, not thinking about functionality, not thinking about the importance of being able to get full extension. And it took a little while of readdressing that and regaining access to that full extension to where the arm is next to the ear all the way out. And that's just a.

[Caller]

And so isometrics were huge for that in terms of holding overhead, like weight and. Yeah. Because even then pressing, if you're used to pressing where you're not going full extension or like all the way back and super vertical. Yeah. Your body just starts naturally, kind of tapering it off.

[Doug]

It does. And what's, you know, it's funny about this too, is like the human body, when you ask your body to do something, it typically understands it from a task perspective, not from a muscle or exercise perspective. It's like, I want to raise heels. Yeah. I want to put my hands up above my head. Typically, it's a task like I'm reaching for something above me. I'm trying to grab something on a top shelf. So you would, you know, as a, as a trainer, you would train clients, you'd have them stick their arms up above your head. You'd be like, oh, wow, this person can't extend their arms. Okay, straighten your arms out. Straighten your arms out. And they come up on their toes. They'd be like, I didn't tell you to come up on your toes. Yeah, they're not even telling themselves. They're not saying to themselves or even understanding why they're coming up on their toes. Their body thinks, I'm reaching for something, I'm getting higher I'm getting higher, so, oh, I can't straighten my arms out. Come up on your toes. That's when it first occurred to me as a trainer, like, oh, this is weird. Yeah, their body forgot how to fully extend their arms. It just thinks they're trying to reach up high. And so because it can't do this, it goes and gets you up on your, on your toes.

[Adam Schafer]

And so the audience knows too. This is not like a one day you wake up and you're like this, or one day you just get old and you no longer get to do this.

[Doug]

You just stop practicing it.

[Adam Schafer]

It's a gradual process that happens because you, your body starts to prune it off. At one point when you were a kid, you're moving in all kinds of different planes and, and rolling and twisting and turning and reaching and hanging and you're doing all these things that keep, you keep the ability to do that. And then one day you hit a point in your life where you don't prioritize that anymore, you don't use anymore and the body just decides, oh, we don't need to do that anymore. And it's a slow, gradual process.

[Doug]

It's an efficiency adaptation. Your body is very efficient. And so what it does is it takes things away that you don't need like any efficient system would. By the way, I, I'm seeing this now and even, this was Even, you know, 10 years ago when I was still training people, I started seeing this in kids because of technology and video games and kids are not playing much.

[Caller]

It makes me sad.

[Doug]

Yeah, I saw, I was, I would have kids come in because I trained a lot of people so they sometimes would bring me their kids. These are, you know, 13 year old, 14 year old kids who couldn't extend their arms above their head.

[Caller]

Yeah.

[Doug]

With no weight because they never play outside and never do things. So your body will lose this quickly regardless of age. Just, it's just more challenging as you get older to kind of reverse what happened. Next up is a row. Now I don't necessarily mean just pulling something to your body, but rather including what's called scapular retraction with the row, getting the shoulder blades to come back while you're rowing. And what it typically looks like when you lose this ability, and this is a very common ability to lose. In fact, it was rare that I had the 35 year old plus client come in who's not working out be able to do this. Okay. Usually this was a problem. I'd have them row and they lost the ability to pull their shoulder blades back. And then I'd tell them, squeeze your shoulder blades back. And then this is what they would do. Shrug. They could not put their elbows out.

[Caller]

Yeah.

[Doug]

It was so remarkable, in fact, and I used to use this as a selling point as a client, as a trainer. I would get behind the client, I'd place my knee in their mid back, I'd pull their shoulder blades back on my hands and you'd see their face like, oh, what is that? That feels so weird. I feel so open. This is so interesting because they lost the ability to do it and they don't even realize it. But rowing strengthens that ability, by the way. If you lose that ability, you're asking for back problems, neck pain and tightness and shoulder problems.

[Adam Schafer]

I was going to say shoulder impingement, maybe one of the most. This is why, and I've talked about this before on the show, I don't know if I've ever built a routine that didn't include a seated row in it because of this. Like, I don't, like, I don't think I've ever. Yeah, it's like one of the main exercises that every client had to do. Just because it's a. It's a. It's a staple movement anyways that you should do. But it was paramount to, you know, eliminating or improving any sort of chronic pain. It also is so important. The ability to retract and depress your shoulders puts you in a. A neutral position to start many other exercises.

[Doug]

Yes.

[Adam Schafer]

So not only is it important for that movement, not only is it important for chronic pain and posture, but it's also.

[Doug]

Try overhead pressing and not being able.

[Adam Schafer]

Exactly. Try bench pressing and activating your chest without being like. There's so many movements that require you to be in that. That, that neutral position and. Or retract and depressed position that not having the ability to do it is so paramount to having success everywhere else inside the gym.

[Doug]

By the way, if you're watching this or listening to this and you have like neck tightness that's just chronic. And you get massage and your partner rubs it and it feels a little better for a second, but then it comes back, it's probably because you've lost a lot of this ability. And what's happened is your body. It's what your body does when it loses one ability. It adapts by using a different ability to try to kind of patch it up. And what that typically looks like is this upper neck tightness. Because now your shoulder blades don't stabilize very well because you can't pull them back. So the upper neck, you know, the neck area does. So you're always tight. Like why is my neck always tight? You take that person, you have them prop, do proper rows. Within a week, the neck pain goes away. In fact, I used to do it in a session. In one session I'd be like, how's your neck feel now? I don't feel tired.

[Caller]

Magical.

[Doug]

Yeah, that's what's going on. And like I said, that's how I would sell training sometimes. Next. This is a common issue with bodybuilders. They don't do exercises that strengthen rotation. This is why this is where you see a lot of the meathead kind of stereotype where they walk around like they're like they've got planks of wood going in their pants, going all the.

[Caller]

Way up, wipe their butt.

[Doug]

They do lots of pressing, lots of rowing, overhead pressing. They might do squatting, but they're not strengthening rowing. And so their body, your body, their body just starts to hold them kind of in this rigid position and so they lose that ability. Now rotation is extremely important. First of all, walking involves an element of rotation. Running definitely involves an element of rotation. Throwing involves rotation. And if you want a bulletproof lower back, this is part of how you do it is by strengthening the ability to rotate at, especially at the spine.

[Caller]

Well, to your point, this is really what dispelled the whole muscle bound theory because it's like you can train and you can get an impressive physique. You just have to make sure you include rotational movements and being able to anti rotate and stabilize appropriately. But if you include that in your training and you're, you're more functional, you can still build quite an impressive physique and still be able to, you know, have that kind of movement, flexibility.

[Adam Schafer]

And to defend my bodybuilders, I would make the case that this is the number one thing neglected by everybody.

[Caller]

Yeah, it's a hard one to incorporate.

[Adam Schafer]

Yeah, it is.

[Doug]

Because there's no like aesthetic exercise.

[Adam Schafer]

Yeah. Unless you are the guy who, or girl that showed up to gym for the in purpose of increasing athletic performance, which is a very small percentage of every client that you ever hired you. Most people want to lose body fat, build muscle, be healthy.

[Doug]

Most people do like an oblique crunch.

[Adam Schafer]

Yeah, yeah. And so I would make the case that it's the number one neglected thing across the board and it's one of the quickest and fastest things that we lose. Right. When you, you get a lot of this when you're rolling around and playing and you're doing a lot of sports.

[Doug]

That just lots of rotation.

[Adam Schafer]

Yeah, there's lots of that going on in soccer and basketball. I mean, every sport, football, baseball, they all have a major rotational component. So so long as you incorporate play and sports in most your life, you're probably okay. But at some point, most all of us stop playing sports, you know, consistently. And that's one of the first things to get pruned is that rotational and anti rotational strength. And so this tends to be one of the number one things that I, you know, you go, you talk about row being one of the number one things that I'd always have to incorporate some sort of rotational exercise for my clients because it was always a neglected thing for everybody.

[Doug]

Absolutely. And last are split stance type squatting unilaterals. So a lunge, a Bulgarian split stance, squat would be an example of this. You know, walking lunges, backstep lunges, those types of movements. This is very important because although it's technically a squat.

[Caller]

Marching.

[Doug]

Yeah, it's technically a squat. When you add resistance to one leg in front, one leg back, there's torsion at the pelvis. And if you don't strengthen this and learn how to stabilize in this way, you are not going to be strong in a lot of exercises. In fact, you'll start to develop some issues with unbalanced development. In fact, in fact, I, I'll never forget one of our very, very, you know, good friend bodybuilder slash powerlifter buddies who could squat 700 plus pounds, started incorporating lunges and had to go down to 135 pounds and was unstable. This is a person that just lost £700 because they never trained split stance exercises because it can beat in powerlifting. Suddenly you put one leg back, one leg in front, they couldn't even get like whoa. Yeah.

[Caller]

Completely other animal to deal with.

[Doug]

Yes, yes. And I would argue split stuff stance loaded exercises are. Have more carryover to the real world than even the bilateral.

[Adam Schafer]

Oh, for sure. You can always. Is it Mike Boyle, who's the. The is famous for actually doing no bilateral squatting. And all you could get away with never squatting if you do Bulgarian split stance and lunges and movements and step ups. If you incorporate split stance leg training, you arguably could. Could never do bilateral squatting and be healthy, functional and okay. The reverse is not.

[Doug]

Not true. Very good.

[Adam Schafer]

Always bilateral squat, but you never do anything.

[Caller]

Always going to serve you because you need to learn how to stabilize in that split stance because you're, you're going to face that in life almost daily. Right. And two, to be able to generate force in that, to be able to get yourself out of situations. Or even you mentioned step ups. Like people don't recognize that they're stepping, they're walking, they're moving. It's all types of movement, split stance.

[Adam Schafer]

Now, there's a lot of ways to attack this. Now obviously we write programs to address this. Obviously, you've heard us talk about MAP synabolic mass performance and Maps aesthetic. If you as like the ultimate, like trio. Yeah, Trio to follow in a row. Right. For the year. If you do that and you consistently do that, you'll be fine. Because this is the type and this is, and I love that you made this a fit tip today. Because anytime we have the opportunity to shed light on the, you know, the brilliance behind MAPS programming, this is the type of stuff that gets taken into consideration. Is this type of stuff and then going like, okay. And then when we create a phase or a program, you know, not only is it, oh, this is a great phase for this adaptation we're trying, but also, what did we neglect?

[Caller]

This is the nucleus of the whole thing.

[Adam Schafer]

What do we not address? Knowing that no matter what the client's goal is, we want, we never want to lose functionality. We never want to not think about longevity and consider that stuff and just movement. What do we have to address? And so when you, when you scale back and pull out and you look at all the phases of those three programs, all this stuff is incorporated in there. No matter what the goal is, whether you're trying to get, build a metabolism, get stronger, lose body fat. But we make sure to address all those. The other way to do it is kind of the generic way, which is what you said, Sal, is just like, hey, if you're not getting a movement or an exercise in here, you know, in, in the week, like you, you're lacking, you need to make sure that there's some sort of, of, you know.

[Doug]

Pattern with exercise within one of these patterns.

[Adam Schafer]

Yes. And that's. So for the person who's not following mass programs, that's good. Just general advice like, hey, look at your week. Did you make sure you was there a movement?

[Doug]

Take your workout. This is what you do. Look, if you're following your own workout or someone else's workout or whatever, take that plan and then take what we just said and say, okay, how many of these exercises fall in this category? This category, this category, this category. And if it's lacking one of Them or one of them gets barely touched, or two of them get barely touched, there's a problem. And you will not develop, because I know a lot of people just want to look better. So I get that. You will not develop a balanced, good looking physique. You will not reach your potential if you don't at least practice one exercise within these categories on a weekly basis.

[Adam Schafer]

It's much like how you talk about chasing aesthetics versus chasing health. If you chase health, the aesthetics will follow. This is movement health.

[Doug]

That's right.

[Adam Schafer]

If you chase moving well, you'll look good.

[Doug]

That's right.

[Adam Schafer]

If you, if you go after that, even though you might say, oh, all I care about is how I look, okay, great. But if you address your programming with the intent of I want to be proficient at moving in all these different patterns and you just, you focus on that, the believe it, the, the look will come, it will follow that, you.

[Doug]

Know, just to, you know, just add credence to what you said. When I got CES certified through NASM back in the day when I got that certification course, first of all, extremely valuable because I learned correctional exercise on a whole nother level, which as a trainer, best. Listen, if you're a trainer and because trainers are always interested in learning more about, usually they're interested in learning more about how to be better trainers from an exercise perspective, it's like the thing that they love. Right this way. Obviously you're a trainer, so you love fitness, you love exercise. And so they're always looking for new courses, new certifications. The one that is going to give you the most carryover in terms of like dollars, clients getting results, getting more. Clients like just making you effective. Correctional exercise. I don't care if none of your clients care about it. They just want to burn body fat. Correctional exercise and that. I remember learning that because I got the, I got the ces, I did their course, started studying correctional exercise. And at first I thought, oh, I'm going to help my clients with pain. Which is true. That's a big one, by the way. That's a very big one. But then all my clients got better results. They all got better fat loss, they got better muscle building. Because I understood correctional exercise, I understood movement patterns, I understood what was missing in their training. It stopped being just body parts that I'm looking at, chest, back, shoulders, legs, whatever. And all of a sudden it was like that, plus quality of movement, plus, oh, I can see an exercise that is gonna be so valuable for this client right here. And then I would apply it and they get way stronger on all the other exercises and get way better results.

[Adam Schafer]

If I'm, if I'm building the ultimate successful trainer and I got you from scratch, it's looking like this. It's a NASM CPT course for your foundation. Overall, this is like one of the best places to start CES from NASM and then ours for business and scaling your business and building yourself in, communicating with your clients and resign. All the things you need to build a successful business. You take those three things right there if you're a trainer and like that's going to get you really far. There's lots of other great certifications and courses and we have friends that have certs that I think are all incredible. But if you're just getting started and you're trying to lay out what does my next year looks like of education to become a really good trainer, a very successful trainer, it looks like that, it looks like a good foundational program, which I think nsm, cbt, there's others out there, but I think that's one of the best. For sure.

[Doug]

Yeah, for sure.

[Adam Schafer]

Correctional exercise specialist, hands down, best certification I've ever, I've ever done. I've done a lot of them and then I would take ours for the, the business and how to put all that together. Right. Because it, it's one thing to acquire that knowledge and, and understand it and grasp correctional exercise, grasp what squat assessments like, grasp what programming looks like. But then what we really focused on in ours is the ability for you to, to put that all together to.

[Caller]

Actually the application of it all.

[Adam Schafer]

Yes. Communicate to the clients, be successful, build your business.

[Doug]

Speaking of exercise, I got a study that I want to bring up to you guys. Really interesting because we, we know now pretty conclusively that proper exercise is one of the most, if not the most effective when you look at the whole context of, of the benefits you get. I could make an argument quite strongly that's the most effective way to improve your mood to help with symptoms of depression and those types of things, anxiety. And again, the data shows us like proper exercise, if you compare it head to head against, you know, typically the classic, you know, antidepressant drugs and stuff like that for like the most common forms of depression, exercise performs at least as well. But then when you stretch it out over long periods of time, outperforms it because it improves your health. And there's so many other benefits. Right. But there's also short term boosts in things like short term memory and mood. So there's this long term effect on mood, this long term effect on depression that you see get better and better over time. But there's also this immediate effect that we all know. Let's train. We know this, right, if you exercise properly now, if you beat yourself up, overdo it, you're not going to get this. You're just going to be exhausted and feel like crap. But if you train right, you should have this boost in energy and mood and feel good afterwards. But now they have a study that shows it lasts longer. That short term effect lasts longer than we think. We used to typically think and I say we as the medical community because as a trainer I noticed. I agree, this study backs up what I noticed. But this was done out of the University of college in London and it shows that it's not just the few hours following exercise, it probably lasts a couple days. So one bout of exercise, if you're done properly, you're going to get a mood boost that lasts for at least 24 hours to 48 hours. And that's not counting the long term boosts in, in.

[Adam Schafer]

I mean that seems so, so obvious to me because we used to say that 24, the next 20. The benefit. Literally my presentation around why strength training is so important versus say the traditional way of losing body fat, which would be burning calories on a treadmill, beating yourself up. Yeah, running like crazy. Was that when you stop running the benefits in. Right, it's done. But when you strength train for the next 24 to 48 hours, you're continuing to reap the benefits. You're saying that there is that from a cognitive or psychological perspective, there's one physiologically, there's 24 to 48 hours of benefits. Your body is still trying to adapt, trying to get strong. It's, it's recruiting more calories.

[Doug]

Original studies show an increase in, you know, catecholamines, dopamine, neurotransmitters, norepinephrine. That's kind of short term. It's like, oh, that's where the mood boost is coming from. It's coming from that and that goes away within a few hours. You get this boost of norepinephrine, dopamine. Again, if you do it right, if you overdo it, you'll actually get a drop. But if you do it right, you get this nice boost. Like that's why you're getting a better mood. No, it's not just that. There's also changes in the way the hippocampus functions. There's more synchronicity or synchronized activity in the hippocampus that lasts for 48 hours. We also see changes in the way blood flow is in the brain. That lasts around that long. It's literally the most cost effective, most effective way to improve your mood is to simply move and exercise properly. Now, the challenge of this and the reason why I think it's important to communicate this is if you feel down, the last thing you want to do is get up and move. Okay. That's the last thing you want to do. But if you want to get out of the way, you feel this funk, force yourself to get up and go do something. It doesn't have to be a crazy hard workout, but something that gets you moving. Strength training, probably the best form and what you'll see and feel is a short term, short term lasting 24 to 48 hours boost in mood. Now, if you do this consistently, then you get this long lasting, incredible effect.

[Adam Schafer]

This also highlights why I think some of the, like, when I look back at the 20 plus years of lifting myself, like some of the most like pivotal moments where I was like, oh, wow, that made a huge difference in my overall journey. And I've said this before, it was the moment when I realized the value of doing something.

[Doug]

Yeah. Over.

[Adam Schafer]

Over nothing. Right? And in the past, young me, trainer me, was like, all or nothing. It was if I was, I can't do everything. Yeah. If I wasn't dieting and that wasn't dialed and I wasn't like kicking my ass for an hour, then, like, it's a waste of time. That was the way I approach it. It was so not true. And one of the best mind shifts I had was giving myself that permission of, you know what, maybe I'll just go do three sets of squats, that's it, and be done. I'm just not in it right now. I'm not, I'm not feeling it. I'm not in the mood. I feel weak, I feel tired. I'm not in the mood. But you know what? Like, I know how important and how valuable it is for me just to do a couple sets of squats. I'm just gonna go do that and going and doing that, giving myself that permission and understanding that there's far more benefits than just, you know, getting myself ripped and shredded to strength training allowed me to have more days where I would do like that. And what I found was many times.

[Doug]

And then you got better results.

[Adam Schafer]

I got way better results. I also many times started off saying, all I'm going to do is this one thing, and then you get the mood boost. Then I got a mood boost and I did a second, a third or fourth exercise, and it turned into be an incredible workout. But it started, though, first with giving myself that permission. That one exercise, just one time in a day, is better than nothing. And it is still a good thing and you're still moving in the right direction and it's okay to do that. That was huge. And I think that's something that I. Look how I train today. A lot of times a workout is just that. It's like, yeah, but I'm gonna do something.

[Caller]

You know, I mean, we're built to move. We're. If you just look at the body as a machine that constantly needs to be primed and needs to be used, you know, at that level too, it affects, obviously your. Your mind is part of your body, and so there's these built in rewards and there's these, you know, chemically or, you know, mentally, like it's moving in that direction where we need purpose, not just to stimulate our mental stimulus, but also our body needs that as well.

[Adam Schafer]

And it's.

[Caller]

It's all integrated.

[Doug]

There's feedback too. Like, you know, if there's. Throughout all of history, except for maybe relatively recently, the only time you didn't move and you were indoors, away from the sun was when you were sick and possibly contagious and could kill. It could hurt others. So if you're inside all day, signal, you're dying, your body getting the signal. Oh, you're. You're not. Well, let's. Let's keep you here type of deal. You got to go outside and you got to move, and it makes a huge difference.

[Adam Schafer]

I mean, I love. I love what you just said, Justin. I love, like, just thinking like that. We were. We were. We were built to move. And just getting and doing something is so important. It just kind of a random analogy, but it just rem. I just had a conversation with one of my family members about the cars, and they're like, dude, you drive your cars all the time. And in the car community, it's really popular for guys to like, buy these cars. And they're. And they're garage. Garage princesses is what you call them is they're. Because they're. They're worth so much money and some of them go up in value even. And so they buy them and you just show.

[Doug]

Hold on.

[Caller]

They want to keep them immaculate.

[Adam Schafer]

Yes. And you just want to show them to your friends. I have one. And they have no miles on them. Because it's literally just to say I have it or it's a collector or type thing. But then they're constantly having problems. That's why a lot of people are afraid to even mess with those cars because they're like, yeah, but I hear they're always breaking down and they'll let this, that, and a lot of that. And most of the guys that really understand these cars will tell you it's because they don't ever drive them. They're meant to be driven. They're freaking high performance supercars.

[Doug]

All cars aren't. Isn't any car gonna go bad?

[Adam Schafer]

And, and it's not made to sit in a garage for six months.

[Caller]

Yeah.

[Adam Schafer]

On a trickle charger and never get like, then you get all this, this stuff. Bring it down. Versus And I'm like, that's your body. Yeah. And it's just like your body. It's like they're meant to go out and get used. And even if you're not going to go running on a track or drive it a thousand miles, at least just go stretch its legs a little bit. At least move it and you'll not have any problem. The body is the same thing. And I feel like it's like the same type of approach of like, God, I don't want to just let it sit there or else it is going to break down. Yeah.

[Doug]

What a great analogy, dude. I've been, you know, you're. Your social media algorithm, right. Starts to change based off what your interests are. And I've been getting all these like, these clips and stuff on like miracles and spiritual stuff and whatever. I learned about a miracle called the, the Meri. I think miracle. It's, it's a, it's a, I think a place in Bosnia. And it's fascinating, this fascinating miracle where there was this priest who was performing, he was doing this mass and after he was done, there was a young lady and he describes her as being in her 20s. She was just bawling and crying and nobody was talking to her. She was all by herself. And he walks over to her and he starts talking to her and she says, I don't have any reason to live anymore and was suicidal. So he's talking to her about this and he starts helping her, says, look, you are loved. God loves you. And he's trying to help her out, whatever. And then he says, as he's talking, he starts pointing out good things about her. He says, you're a beautiful young woman. You're obviously very intelligent. She was from Ukraine So he's like, you know. You know, you speak perfect English. And as he's talking, she looks at him, she goes, I don't speak English. And he's like, what do you mean? I'm talking right now. She's like, you're speaking perfect Ukrainian. He's like, I don't speak Ukraine. He was. He was communicating to her. She fully understood him, and he fully understood.

[Caller]

In her native language.

[Doug]

She thought he was speaking perfect Ukrainian. Well, she understood perfect. And he understood perfect English, and that was the whole miracle. So she ended up not. Isn't that crazy?

[Adam Schafer]

That's bizarre.

[Doug]

I love hearing stuff like that.

[Caller]

That was so cool.

[Adam Schafer]

It's, like, so bizarre.

[Doug]

It's so.

[Caller]

Like, have a movie.

[Doug]

Yeah.

[Adam Schafer]

It's like, well, then what were we speaking then? You know what I'm saying?

[Doug]

Like, that's the whole speaking in tongues thing or whatever. Isn't that cool? It's a really cool story. I love hearing these kinds of things. I get you. So. So a lot of stuff happens that we. We discount and discredit nowadays because we like to explain things away, but stuff like this happens.

[Adam Schafer]

Yeah.

[Caller]

Wasn't there some. There's some river over there. I don't know if it's in the Mediterranean somewhere that, like, a lot of people go seek out because it has this healing. It's, like, well known that it's got a healing effect to it and travel from.

[Adam Schafer]

Yeah, yeah. What was that guy? What was the. What's the kid. The famous. Famous actor. He did the thing where he went around, saw like, the seven most. Like, spiritually, like Shia LaBeouf or. No, I don't think it was him. It was the other.

[Doug]

No, he's. His. His conversion was interesting, but I mean.

[Adam Schafer]

Yeah, there's another but it's like. It's like a little like. Like, almost like a. What do you call those hot springs. It was like, oh, in France. Is that where it is? There's a.

[Caller]

There's a. Yeah, I think it was in France.

[Adam Schafer]

I think.

[Doug]

What's it called? People Lords. I think it's that. Yeah.

[Adam Schafer]

People travel all over the world just to touch the wall, get in the water. And so that. Because so many people have, like, reported. Reported miracles have happened. They've done that. Yeah.

[Doug]

I meant I met some. Oh, it was your friend that we interviewed. What's her name?

[Adam Schafer]

Jasmine.

[Doug]

Jasmine. Her. Remember, she told us the story of her mom.

[Adam Schafer]

Oh, yeah.

[Doug]

Her mom was terminal cancer, by the way. She talked about this on the podcast for the audience who listen to that episode. And I was afraid to ask what happened. Your mom, because I don't know what happened.

[Caller]

Yeah.

[Doug]

And I was gonna ask her, did your mom make it? But I was afraid that she didn't. I know. I don't want the episode to get super sad, so I never asked her. After the podcast, I said, hey, how did your mom make it? She goes, oh, miraculous. Like, excuse me. Her mom was terminal. Okay. Like, you're going to. Like, this is not going to get better. You're going to die. And I guess her father was a pastor and the whole church started praying for her. And then other churches heard about this and were praying for this woman. She became somewhat well known because the cancer just went away.

[Adam Schafer]

Yeah.

[Doug]

And she said she would go to airports. Crazy case study with her mom. And people from other churches would come up to and say, oh, my God, we prayed for you at our church. Or whatever. And she just. Miraculous. Just went away. Isn't that awesome? They call it. There's a medical term for that, but it's like spontaneous remission.

[Caller]

Oh, yeah, yeah.

[Doug]

Give it a medical term.

[Caller]

Oh, then that's okay.

[Doug]

Yeah, yeah, yeah.

[Adam Schafer]

Miracles.

[Doug]

That happens.

[Adam Schafer]

Well, speaking of miracle stuff and, like, didn't. Yeah. And I saw you had it in your notes for the. And I thought I saw something on the. The Google quantum. What we can.

[Doug]

Oh, you didn't.

[Adam Schafer]

What is that? I did, briefly. So I wanted to hear.

[Caller]

I'm not gonna contribute to any of the science.

[Doug]

No, no, no, no, no, no.

[Caller]

Magic.

[Doug]

I'm gonna read to you a quo about this.

[Adam Schafer]

I didn't. I. I heard that it basically proved that we have. We are. We for sure are. That there's a.

[Caller]

That there's a simulation.

[Doug]

That there's other. Other dimensions.

[Caller]

Oh, yeah, the multi dimensional.

[Doug]

Well, let me read. So it was called Willow was the name of this quantum computer. Willow, I think.

[Adam Schafer]

Mad Monica.

[Doug]

Nobody. Nobody gets that. Come on, Mike. If you're 40 plus, you might.

[Caller]

40.

[Doug]

That's a good movie. So this is what this. I read this article. So Willow was run through a random circuit sampling betcha benchmark test, which would take the fastest current supercomputers. Okay, so the. The most badass supercomputers we have today.

[Caller]

Yeah, like hundreds of years. Right.

[Doug]

It would take them 10, septillion years. That's 10 to the 25th power. Yes, it would take them. By the way, that's older than they think the universe is. Okay, so in other words, the best supercomputers in the world will never figure this out. Given. Given all the time that exists and then some.

[Adam Schafer]

Yeah.

[Doug]

Never figured out. According to Google, Willow beat that test in under five minutes.

[Caller]

We're so.

[Adam Schafer]

So.

[Doug]

Do you know what this means, dude?

[Caller]

Yeah, there's a lot of things.

[Doug]

This means that a quantum computer, you could kiss all your passwords and encryption goodbye.

[Caller]

Especially like codes, like nuclear codes, like anything.

[Doug]

They'll figure it all out.

[Caller]

Super secret, worldwide. It's just cracked.

[Doug]

I don't know how we're going to beat it unless it's like quantum computing, protecting.

[Adam Schafer]

So I don't know.

[Caller]

And you still believe in throwing your.

[Adam Schafer]

Tinfoil hats a bit. Interesting that while this news comes out, we are now seeing UFOs and like, and the rumor is that they've been waiting for us to catch up to where we can actually even understand so we can have like an intelligent.

[Doug]

I don't think it's ufo. I don't think it's aliens. I think it's us and it's some technology that nobody's ever.

[Adam Schafer]

I mean, I've never. Well, yeah, I'm in that camp.

[Doug]

If Google has a quantum computer that's able to do this, the US Government, with infinite resources and no regulations and ability to do what the hell they want, probably figured this out a little while ago. That's my belief. They probably have been able to do this for a while and keep it so secret because you don't want your enemies to know or whatever.

[Adam Schafer]

I mean, I think that. I mean, that's. To me, what I think too is like, we're so. We are as far as society are so behind what we are. Really?

[Caller]

How many years?

[Adam Schafer]

20?

[Doug]

No, more, I think.

[Caller]

You think 30, 40, like 100.

[Adam Schafer]

Whoa.

[Doug]

Maybe.

[Caller]

Dude, have you ever gone back, just go back and look at patents and just go all the way back to like the 1920s, even further, and just look at like what was being patented back then. It's a trap.

[Doug]

Well, okay, so the, the Blackbird plane, the one that we used, that was.

[Adam Schafer]

Like 20, 30 years difference.

[Doug]

When did that actually get invented?

[Adam Schafer]

I looked this up. It was like 20, 30 years difference, something like that.

[Doug]

Like they were using this in what, the 60s? We were using it and then we didn't learn about it until the 90s.

[Adam Schafer]

I think it was. 70s and 90s, I think is what it was around. I know it was Roswell. It was between 20 and 30.

[Doug]

Roswell was the 50s. 50s. 1964 is when it was invented.

[Caller]

First flight, I believe.

[Doug]

Yes, that's when they said it was.

[Adam Schafer]

When did we hear about it? When did it.

[Doug]

When it did 90s.

[Adam Schafer]

Yeah. So 30 years. So it's like. I knew it was 20.

[Doug]

By the way, there's no plane that they've said. I'm sure they have it now that it's faster. But I'm sure we have things that are.

[Adam Schafer]

Of course we do. Yeah. We have spaceships now. We've had it for a while. I mean I definitely. So you think 100. That's crazy. I definitely think 20 to 30 years. Which think about where what we've figured out in this the last 20 years.

[Doug]

Well, you know, technology advances faster and faster.

[Adam Schafer]

Yes. So. So that makes sense. So you're right. So 20 or 20. 30 years. 20 years ago. That makes sense that we'd be more like 50 to 100 ahead now. Which is wild.

[Caller]

That's wild.

[Doug]

Yeah.

[Adam Schafer]

To think that.

[Doug]

Yeah.

[Adam Schafer]

So we have no exponent.

[Caller]

Ye. And it's going to be exponential with the, the, this, this computer, the quantum computer.

[Doug]

Who knows, like what problems you can't solve.

[Caller]

The capacity.

[Doug]

And remember, this is all national security because you know, these, these agencies, the CIA, for example, they operate above and beyond elected officials. We did that on purpose during the Cold War because we could all nuke.

[Caller]

Each other and explode demise.

[Doug]

So they have all the power in the world to do whatever they want. And they, you know, they're not going to this technology unless they absolutely have to. Because if you do their hands forced now your. Your enemies or other threats know that it exists. Like the stealth bomber. We didn't unveil this and unveil this, the stealth bomber until the first Iraq war, which I think the stealth bombers were invented decades earlier.

[Adam Schafer]

Yeah, yeah.

[Doug]

It wasn't until the Iraq war we're like, all right, we'll sure did the.

[Caller]

Whole shock and awe campaign done in like three days.

[Doug]

Who knows?

[Adam Schafer]

Did you guys see that? I. I shared a video Gary Vee talking and he was talking about chat GBT and stuff like that. I mean we're. It's our generation is the last fuddy duddies, right? The last boomers that are still using Google. Like Google is going to be obsolete.

[Doug]

No one's gonna care.

[Caller]

Huh.

[Adam Schafer]

Every. Well, every single thing that you Google for, you can use chat GBT for and it will be better and more accurate. So it's just us. We're still. The fact that we still tell Doug Google.

[Caller]

Oh, wow.

[Adam Schafer]

Is.

[Caller]

Yeah, yeah.

[Adam Schafer]

Chat GBT will give him a better answer and response.

[Doug]

That'll be under the host on our podcast.

[Caller]

But it's still like by chat, you know.

[Adam Schafer]

You know, like I mean that was like what was going on in Covid because of like the, the political atmosphere but aside from you know, liberal leaning views, I mean as far as the information, it's, it's going to be used more readily than I mean it already is. It's by the young gen, younger generation coming up.

[Doug]

Not like this.

[Caller]

All the searchings are too.

[Doug]

I'm.

[Caller]

That's not.

[Doug]

Yeah, yeah, I heard this theory, I heard this, this crazy theory that AI has already achieved a level of general intelligence and it did a while ago and it's just pulling the strings right now now and we have no idea it's already interconnected with the Internet that.

[Caller]

We'Ve already had artificial intelligence for a while now and that's what's why everything's been going haywire.

[Doug]

If artificial intelligence like, like AGI, right. Artificial general intelligence really all of a sudden came aware, you think it would tell us?

[Caller]

No, it'd be like, oh no, it's smarter than us.

[Doug]

I mean I'm going to be cool.

[Adam Schafer]

Yeah.

[Doug]

Say anything and then just slowly start to pull the strings because we're so stupid compared to House.

[Caller]

It's just feeding elected officials things to do and manipulating markets and.

[Doug]

Yeah.

[Adam Schafer]

So you know, the other thing along these lines like one of the number one things that like big investment companies are buying or buying small like plumbing electrician like business like this has been, oh yeah, the decades, this has been the decade to be a plumber electrician. So like that like a lot of these people that were real kind of the, kind of the, the traditional, you know, tradesman, tradesman does is he builds a good business down, pass it down to his son and then it becomes, you know, you know, Schaefer's son and backhoe grading and then it's you know, or electrician like, like and that's what you do, you know, you build a sustainable, decent six figure type of business and you, and you and you've got a clientele you pass to your kid. And what's becoming more and more popular is these big companies coming in and seeing oh, it's a successful business that operates the six figures already.

[Doug]

It's not going to get replaced.

[Adam Schafer]

It's not going to get replaced by AI. This is going to be a great buy. And so it's like, I think, I think more in the last decade have ever sold for like a million dollars or more. Yeah. So I, I mean that's kind of interesting that, that, that's showing that we're.

[Doug]

Moving south park episode.

[Caller]

It's just like the south park, they did such a, like, I don't know, like playing down the trades and like that. It's so much less intelligence wise. You need to go to this academic level and get these types of white collar jobs and it's just like it's, it's a different, it's a totally different thing and it's so valuable and it's never going away because things are going to break and you know, you need to learn to build things. Like it's, it's just hilarious.

[Doug]

At the old place I was at this, the electrician slash handyman, you know, he'd come and I became friends with him and I remember I asked him, I said bro, is this like a good time for you right now? I said it's funny because your job is like one of the last ones get replaced. And he looked at me, he goes, I'm crushing right now. Yeah. He goes, I've never done this money in my life.

[Adam Schafer]

Well, you love it. Look at the tides turn like you just said, Harvard guy. White collar is predominantly intelligence based. Blue collar is skills based.

[Caller]

Yes.

[Adam Schafer]

And so anything that is highly intelligence based is going to be replaced by a, or at least mainly assisted which then devalues the person who went through all that schooling to do that.

[Doug]

Now you just gotta learn how to.

[Adam Schafer]

But if you have a skill, if you have a, a real skill skill that you acquired, that's not like we're not gonna go replace NBA basketball players because that's a skill, a high skill level thing. You're not gonna just replace a robots. Plumbers will still use AI like troubleshoot and find things. Like it'll still be used but the actual skill to go do it until.

[Doug]

We play a robot that does what you do. Which will take longer. Longer. Right. At some point that'll get replaced too. That's gonna just take much longer.

[Caller]

That's. Yeah. But then everything is done.

[Doug]

They gotta be able to watch this. Yeah. They still can't watch this. I'll be solo.

[Adam Schafer]

I'll be sold on plumber AI or plumbers getting replaced by cool.

[Caller]

I saw cool technology though. These guys, these kids from MIT came up with though that was like these like hand gesturing gloves that they could actually. Oh, you see that. For being able to hand signals. And actually the computer talked like based off of their hand signals, you know for, for deaf people. So you could like do the translate and translate but it like voices it for them.

[Adam Schafer]

What is the technology that's being used for? For people that have several palsy. If I say that right.

[Doug]

Cerebral palsy.

[Adam Schafer]

So I. I was. Last night, we were watching that show. I told you. I bet you guys haven't watched it. You have to watch it. The later dater one. That one.

[Doug]

Oh, yeah. You mentioned it last week.

[Adam Schafer]

One of. The. One of the guys that's dating, he has a son that has several. Palsy, Right. That's cerebral palsy.

[Doug]

Cerebral palsy.

[Caller]

Cerebral.

[Doug]

You know, someone said.

[Caller]

I appreciate.

I've heard it pronounced a couple ways.

[Doug]

Now that you said it. Now that you said it one way. I've heard.

[Adam Schafer]

I apologize. Anyways, we. When we were growing up, we. One of our. My family's close friends from church had a daughter that had it. And they couldn't communicate. He didn't do anything. But now they have that technology to where they have that little computer system sitting there, and it spits out what he's thinking because he's not using his. He's not. Yeah. You guys have seen this, right?

[Caller]

I mean, it's like the Stephen Hawking kind of setup, right?

[Adam Schafer]

Yeah, it's. And. But I'm like, man, that's so. So I was telling Katrina, I guess I just haven't seen anybody recently that has it. And I'm like, wow. Like, talk about. Because that. I mean, that she lived for quite a long time. I can't remember how old she was when she finally passed, but, I mean, as long as I knew them, she was alive and in her wheelchair and stuff like that and can't really do anything, but she's cognizant, you know what I'm saying? But she can't communicate, you know, so.

[Doug]

Just based off of thought, it has to be right.

[Adam Schafer]

That's the only thing. Because they're not doing something.

[Doug]

I know. I've seen technology that does that, but not so effectively.

[Caller]

I think it was one of. I think that's how Stephen Hawking's setup worked, where I lost so much for him.

[Doug]

Once I found out he went to Epstein's Island a bunch of times.

[Caller]

I know.

[Adam Schafer]

Oh, really?

[Doug]

Yeah, dude. He's been using the flight logs a bunch of times.

[Advertiser]

Times.

[Adam Schafer]

Like, the most.

[Doug]

Yeah. No, not the most. Bill Clinton, I think. Yeah. I think he was the most.

[Adam Schafer]

Yeah, I think you're right.

[Caller]

I think that he was a frequent flyer.

[Doug]

He was.

[Adam Schafer]

I mean, he had the painting, right? I mean, there's. You know, you. You know, you've hit a lot of. You got a painting of you up in there, right?

[Doug]

Well, he used to leave me to the island.

[Caller]

Yeah. So it's called the Toby Dynavox 1 series. It's a speech generating device. It's controlled with your eyes.

[Doug]

Oh, okay.

[Adam Schafer]

So it's with their eyes. Yeah.

[Doug]

Wow.

[Adam Schafer]

I mean, you guys have to watch this. Like, I mean, it's a. It's a full on.

[Doug]

That's cool.

[Adam Schafer]

Articulate conversation. Yeah. And I'm like, man, people a voice, you know, like, imagine having a kid already. That's an incredibly difficult situation.

[Doug]

But now they can communicate.

[Adam Schafer]

But they can communicate a sense of humor. I mean, it's all normal. Like, it's so, so wild to have. You guys gotta watch the show. The show's great. Anyways. Has nothing to do later dater.

[Doug]

I gotta remember that. But oh, by the way, I'm gonna change subject real quick. Doug, I want you to talk about your testosterone before and after results with joy mode. First off, I will say this. Doug's testosterone is through the roof anyway. Every time he gets it tested, it's silly. And all of us get mad at him because it's always so high. Then he started taking the joy mode and it went up even higher. Now, here's why this is remarkable. All of the testosterone boosting herbs that are on the market, when you look at the studies on them and the data, they tend to work if you have low testosterone, if your testosterone is already good or high, it's not gonna do anything for you.

[Caller]

Yeah, it doesn't really scratch his.

[Doug]

Went up. He started taking. It went up again. So what was it before and what did it go to?

[Caller]

I mean, I've been hovering around a thousand. Eleven hundred. Did you know that my total. That's my total. My free testosterone has always been the problem. So I've been down around 10, 12, things like that. I last got tested, I think it was 1199, so about basically 1200.

[Adam Schafer]

So that went up and then my.

[Caller]

Free went up to 18, which for me is very good. That's the highest it's ever been during a test.

[Adam Schafer]

What is the lowest you've tested? I think I haven't heard you below 800.

[Caller]

Well before I started doing like red light therapy and everything I started was probably down in the 600s.

[Adam Schafer]

Oh, you were as low as the 600s? Yeah. Wow. Yeah.

[Doug]

Which is good.

[Adam Schafer]

Yeah, that's a good.

[Doug]

That's a good level.

[Adam Schafer]

It's still better than what all of us were at. Yeah, we all got tested. Doug had the highest naturally.

[Caller]

Yep.

[Adam Schafer]

But that's wild that you've gone from 600 to like a little.

[Doug]

Doug's total. Total testosterone. Right. Free is what you're working on, but it's. Total testosterone is what they try to get you at when you're on hormone replacement therapy. Yeah, that's like the upper limit. You're at a range, actually, your total comes out. To add a range on some labs sometimes.

[Caller]

Yes.

[Doug]

That's hilarious. Good for you.

[Adam Schafer]

Jealous.

[Doug]

I gotta.

[Caller]

I gotta tell you guys, it's so funny. So it was kind of a proud dad moment, but I was at a. It was Pete's, I think, coffee. And so this has happened to me before one time where, like, one of my kids said something, like, really inappropriate, you know, to. I think it was at, like, Le Boulanger or whatever. And, like, he was ordering and, like.

[Doug]

I said that all my friends.

[Adam Schafer]

Yeah, I've always wondered how you say that.

[Caller]

Roll that off the tongue a little bit. But anyway, so we're in line, and this lady's talking to the barista, and they're kind of going back and forth and. And she's just telling her her story, this and that. And then he. He turns around to me, he says it way too loud, and he's like, somebody ordered a yappuccino over here. I was like, shh. But I was also so proud.

[Adam Schafer]

Yeah, it's a great joke.

[Doug]

That's not bad. That's not bad at all.

[Caller]

Yeah, I was. I was proud.

[Doug]

My younger brother was notorious for that. He would go up to. He went up to a obese woman, and he goes up, mom, she's having a baby.

[Adam Schafer]

Oh, God.

[Doug]

My mom's like, go.

[Adam Schafer]

Say that was the original story he told the kids in the line, right? Your boys. That said something about a girl that was overweight. It was like, really overweight. He made a comment, it was like, oh, God.

[Caller]

Yeah, I was cringe.

[Doug]

Little kids are the. Are the best, dude. They're so honest.

[Caller]

Zero filter.

[Doug]

My buddy, he had a little. Well, now they're older. But when I was training him, he was my client. He came in one day, he was laughing. I was like, what's so funny? He goes, well, I go to wake up my daughter, and she looks at me and she goes, your face smells. Because it's morning break, dude.

[Adam Schafer]

My. My. My. My sister in law. My sister in law, it stays all the time at my mother in law's house. And when she comes out. So we dropped Max off there. We just. This is just like two days ago. And he calls her squishy and he goes. And he pushes her. Pushes her belly fat.

[Doug]

Yes, dude.

[Adam Schafer]

It's like, oh, my God, Thank God she's a great support. She's like, yeah, I'm squishy. But he just like, oh, squishy. And he goes over and he starts pushing her, and I'm like, oh, my God, thank God my sister's cool. And she's just like, you know, whatever. But, I mean, it's like, kids have no filter. You know what I'm saying? They don't know that.

[Doug]

Well in little. You got to be careful, too, with what you tell them not to say, because that'll do the opposite.

[Caller]

Oh, yeah.

[Doug]

So you gotta be like, so. And my wife's really good at this. She's really good at, like, not reacting. And so. Because then it goes away. If you're careful and you don't let them see a big reaction, it goes away. But if you show a reaction, then they'll sometimes amp some up. But my son, and he doesn't say this. I don't know. I don't think I've heard him say this in a little while, but for a second there, he'd go up to my wife and he'd hug her, and he'd go, I love your boobies. And so she'd look at me like, don't say anything, because I'm gonna laugh, you know, So I don't say anything. So he would just say, people be around. I love my mommy's boobies. And he'd go, hug her. And she's looking at everybody like, don't say anything, because he will say that shit forever. He kind of stopped saying, I wanted a fist bump on me too, buddy. So does dad.

[Caller]

Father like son.

[Doug]

Ned is CBD from Full spectrum hemp oil that you feel. Take this and you feel it. I dare you. Try it out. 45 minutes later. Oh, boy. It's a good time. Go check them out. Go to helloned.com forward/mindpump. Use the code mind pump. Get 20 off. All right, back to the show.

[Caller]

Our first caller is Christy from California.

[Doug]

Christy, what's happening?

[Adam Schafer]

How you doing?

[Caller]

Hey, Christy.

[H]

Hi, guys.

[Doug]

How can we help you?

[I]

Okay, so as a longtime listener, I've heard you guys talk many times about too much cardio and. Or group classes and that it's not ideal. However, I really enjoy going to a spin class. I go about. I'm conscious about going only two to three times a week, and then on other days. I'm currently in phase three of maps 15, and I do that every morning. I'm bought into the fact that weightlifting is the best way to get the body that I want But I feel that the mental health benefits of going to spin are worth it.

[H]

Right.

[I]

I just feel so much better when I have going to spin two to three times a week. So I am wondering if there is a way to, like, mitigate any negative effects of the high intensity, high intensity cardio a few times a week. So while I'm hoping to lose some body fat, I do want to maintain as much strength and muscle as possible. So is there an ideal way to do this? Again, mitigate any negative effects. And any advice would be greatly appreciated.

[Doug]

Yeah, good question.

[Adam Schafer]

Stay fed. I do want to make it clear to the audience that's listening so that. Because I know that we do come off this way, but if a client tells me something like they, they really enjoy it.

[Caller]

Yeah, we'll make it work.

[Adam Schafer]

Sure. Then, then I absolutely would never tell them quit. The only thing I ever communicate to them is if they are asking for a goal that is conflicting with their approach. And so if you said if you were really frustrated and you're, you're going, adam, I just, I'm having such a hard time, I want to put on five more pounds of muscle. I just can't, then that's where I go. Well, if you really want to add 5 more pounds of muscle and we're having a hard time doing it, this amount of spin classes we're doing is not helping that goal. But if you're not complaining about the, the lack of muscle you're not building or the results you're not getting and you're absolutely happy with the going to spin classes, I'm going to encourage it. I love it. There's all kinds of positive things that are happening there. It's just that when people want something in particular, building muscle typically is what they're struggling with. In this case, and then they're continuing to do it is when I'm just going to let them know just like it's some. Something's got to give here. Either you, you are okay with we're not building the maximum amount of muscle that we could be building and you're very mentally happy and you love the class and the community and all those things and that, so that's okay, or you realize that that's what's keeping you from building that next five pounds of muscle. And can you take a break from it in order to reach that goal? You can absolutely do that and then decide to go back if you want to. And so it's more so communicating with the client, their realistic goals with their approach or the Tools they're using to approach it with.

[Doug]

Yeah, you're doing the right program maths. 15 is a good. Would be a great way to strength train when you're doing spin, you know, two or three times a week and you love it. So I'd say keep going. Keep your protein intake high. Don't under eat. Would be the two main things. Get good.

[Adam Schafer]

See before the spin class.

[Doug]

Yeah. And that's it. And by the way, how. How far into mass 15 are you, by the way?

[I]

Phase three. I just started phase three.

[Doug]

Oh, good. So after this do maps 15 performance. We just launched it, so we have another maps 15 program.

[I]

Okay.

[Doug]

Maps 15 performance. Same methodology, same style of training, except now there's more of an athletic, you know, bend to it. So we'll send that to you. So you'll, you'll be able to continue to follow that. That same kind of structure except with different programming. But that's the perfect. That's the perfect routine to do with this.

[Adam Schafer]

Yeah.

[Caller]

And you, you can always do a bit of what I would say like an off season too, where you do kind of scale back to Adam's point of the, the, the spin classes just to really hyper focus on building up your muscle and then come back. And so if you, if you schedule that out and you can kind of undulate that too, not to say you have to eliminate it completely, but maybe just the frequency of it just to give your body a chance to build. So, you know, that's, that's just how I would toggle that and kind of play with that.

[Doug]

Yeah. You take creatine?

[I]

What was that?

[Doug]

Do you take creatine?

[I]

Not consistently.

[Doug]

Yeah. Take that every day. That's like the best supplement.

[I]

Okay.

[Doug]

Yeah. For everything, basically.

[Adam Schafer]

Yeah. And then make, I guess the, the one more supplement that I would add it potentially. And it's really has to do with how consistent you are with hitting, you know, your high protein intake. And that would be EAAs around the time that you're training the Spain class. Right.

[Doug]

So if you're not hitting, are you hitting your body weight in grams of protein every day?

[I]

Probably not.

[Doug]

Yeah. Oh, yeah. That'll make a big difference.

[Adam Schafer]

Huge difference. That'll make a huge difference.

[I]

Okay.

[Doug]

Yeah. Hit your body weight in grams of protein every day. You're. You're. You'll probably build muscle from doing that.

[I]

Okay.

[Adam Schafer]

Yeah. And if you go to the getkeon.com and the EAS, I prefer the pills, they make a powder form too. And then just keep that by your side and days. Let's say you're trending behind on protein and you know, you're like, oh, man, I didn't get a big protein breakfast. It's gonna be a hard day. I'd take that, you know, two, three times in the day. Especially if it's a day that you're also doing spinning class. That'll help mitigate any sort of muscle loss.

[I]

Okay, awesome. And then should I be eating more on spin day? Probably help.

[Doug]

Yeah. Yeah, probably. Yeah. You know, make like, if you stay fed, eat high protein, you're following the right strength training program, you're doing everything right.

[Adam Schafer]

More, more calories would help and be important, but not more important than hitting your protein every day. Hitting your protein every day in regards to keeping or, and or building muscle for you will be. The most important thing is to consistently do that. This is why I think this is where I would recommend having something like, like the aas by your side just in case those days that you missed or had and you feel like you've ate enough but you're, you're not hitting your protein intake, make sure you hit that. That'll be the biggest thing.

[I]

Okay, awesome.

[Doug]

Sounds good.

[I]

Thank you guys so much.

[Adam Schafer]

All right, got it.

[Doug]

Thanks for the support.

[I]

Thank you, guys.

[Doug]

Bye.

[Caller]

Bye.

[Doug]

Yeah, good question. And yeah, I'm glad you made that clarification.

[Caller]

Common question.

[Doug]

If you, if you're doing a workout that you love, you're not overdoing or hurting yourself, keep doing it.

[Adam Schafer]

Yeah.

[Doug]

If you're going to tell me what's the best way to get a particular result and your workout is not the best workout for that, I'm gonna tell you the best workout to do for that particular goal. You can't have everything. Right. But that's it. That's the bottom line. And oftentimes we're talking to people who want to maximize fat loss, keep a faster metabolism, sculpt and shape or build muscle, and in which case, strength training should be the absolute cornerstone.

[Adam Schafer]

Yeah. And cardio is terrible for those things you just listed.

[Doug]

Cardio is great for endurance. It's really good for endurance.

[Adam Schafer]

Yeah. Great for your heart. It's a great way to be.

[Doug]

Overall, it's a healthy form of exercise.

[Adam Schafer]

Absolutely. But it just, it always seems to. And that' like, we come off as like this anti cardio. It's so not true. It's just that it conflicts with what people are trying to accomplish.

[Doug]

Somebody called in and they're like, I'm strength training four days a week and I want maximum endurance. I'm going to Tell them to do cardio and cut back on some of the strength training. We just don't get a lot of that, that's all.

[Caller]

Our next caller is Justin from Oregon.

[Doug]

Justin, what's up man?

[Adam Schafer]

You doing Justin?

[Caller]

What's happening brother?

[J]

Hey guys, how's it going?

[Adam Schafer]

Good.

[Doug]

How can we help you?

[J]

I'm a 37 year old police officer. I live in rural Oregon. More specifically I'm a Fish and Wildlife game warden who I also enforce criminal and traffic code and I've been employed for in that capacity for about eight and a half years. I'm also a husband and a father of a 4 year old boy and a 10 year old girl. I've noticed over the last 8 years the unfortunate effects of cumulative stress on my body and my psyche. As a lot of officers undoubtedly do. I have maintained a good workout routine especially after following and your guys programs. It was a little bit freestyle at first and not really a direction that's really helped me but as I digress. So I ran through anabolic several times performance aesthetic and I'm currently doing Maps 15 because we just finished up our busy season which is hunting season over here and I struggle to fit even an hour long workout in on top of parental duties and everything else life throws in. I try to eat as many whole foods as I can and I try to reach protein goals but I've still struggled with some weight gain and eating unhealthy foods from time to time due to simply a lack of time and ability to prepare before I head to the middle of the woods for work. I'm 6 foot 4, about 240 pounds. I carry a good amount of muscle but I also carry some extra body fat around. Would like to lean up. My question specifically involves programming for police officers, game wardens and I guess you could extend that to military as well and what that programming would look like. I listened to the first responder program programming podcast, I think it's 1487 several times and I found a lot of useful information in it. But I think there's. I felt like there's some things specifically related to law enforcement that may not be direct addressed directly in it. Specific questions involve how much and what type of programming would you guys recommend to balance out the extreme stress that cops and and or military can face? In particular, this involves anything ranging from potentially getting at a physical fight for your life to having the strength, stamina and mobility to not break down over the course of a career in law enforcement. My question is have you guys ever considered the idea of potentially writing a program specifically for law enforcement or military in particular. I know a lot of veterans and fellow officers who listen and follow your lead on fitness and I think they'd find great benefit in that. Obviously performance is the one that I've, I've tried to stick to the most on that with mobility and strength training and things like that. But I'm just curious to pick your guys brains on something more specific.

[Doug]

We got something for you.

[Caller]

Literally just came out with it.

[Doug]

Yeah. Maps 15 performance. So you've done maps 15. We now have a performance version of it. So athletic minded, athletic bend to the same methodology and it has two versions within it. There's a standard version, then there's an advanced version and the advanced version includes power training as well which is going to come in handy.

[Adam Schafer]

It also, we're also, when we just launched it this morning and there's a seven day recovery guide that we wrote with it also which I think could be super impactful. Like you, let's say you had one of those crazy jobs. Let's say you had one of those crazy weeks of getting into a fistfight for your life or just a lot going on and, and you've been training and you're like oh man, I need to just, I reset or you know, recover a little bit. What does that look like? And we map out, yeah, water, sleep, nutrition, mobility, everything for the next seven days. It kind of resets you to get you back into things. So I think the combination of that new program with that would be extremely impactful for you in regards to like something very specific to police officers. The hardest part about that is it's, it's so unique. Right? You guys have so many different ways that stress can hit you that it's, it's, it's far better that we continue to educate and help you guys how to handle each individual situation that comes your way.

[Doug]

The best pro. The best. If I were to look at all of our programs, I think it fits perfectly. The, the, the, the two best programs for first responders and law enforcement would be original mass performance. But that volume can be too high for some people. Especially if you're a dad or a mom. You got lots of stress going on. Mass 15 performance would be ideal because the volume is much lower. And then like Adam said, you're gonna have a seven day over training rescue guide. Anytime you feel burnt out, just go to that and it tells you what to do every single day for the next seven days. Get your body back on track and we'll send that to you for free, dude. So we'll send that over to you and we appreciate what you.

[J]

Oh, outstanding.

[Doug]

Yeah, you got it, dude. Dude.

[J]

Thank you guys, man. I really appreciate that. Yeah, I. That sounds like a. That sounds like something right up my alley.

[Doug]

Sounds.

[J]

It sounds like it would fit in well with schedule and I like the sounds of it, so I really appreciate that.

[Doug]

No, you'll get it. We're gonna send that right over to. You'll be all set. Just follow it. I think that'll be the perfect program for you.

[Adam Schafer]

Yep, absolutely.

[J]

Good deal. All right. Hey, thank you guys so much. Really appreciate everything you do.

[Doug]

You got it, man. And we thank you for your service. Appreciate it.

[Adam Schafer]

Thank you, Justin.

[J]

Hey, no problem. Thanks for the support.

[Doug]

Take it easy. Yeah, perfect, right? So I love it when we have the right answer, like the exact thing that they need. I'm glad you mentioned the seven day rescue over training guide. There's so many applications for that, so many people.

[Caller]

And what's good about it is questions regarding.

[Doug]

It is a structured seven day like. Like each day within that seven day period.

[Caller]

It's a protocol.

[Doug]

It tells you what to do and the goal is to it literally to amplify, speed up, up and accelerate the recovery and healing process. You can get back to adaptation.

[Adam Schafer]

What I love about that is that being overwhelmed with stress or over training can happen to so many people, so many different people in so many different ways for so many different reasons. And so if and when that happens for you, for whatever reason, you have this beautiful seven day map of okay, this is what we're doing for the next seven days. That should pretty much handle anybody and everybody that is feeling that way for most cases to get them back into training and doing it appropriately. So I'm excited for that. I mean it's another one of those examples of something that we've probably needed to create because we've answered. I feel like we've directed people that way so many times now we actually have a protocol that we can give to them.

[Caller]

Our next caller is Kay Lynn from Canada.

[Doug]

Hi, Kaylin.

[Adam Schafer]

Hi.

[Doug]

How can we help you?

[H]

Hi, you guys. Okay, so I have a bit of a long winded question on behalf of both myself and my husband. My question around programming because we live a little bit of a double life sometimes. So my husband works away at a boat diamond mines in super northern Canada. So he's fly in and fly out. So he's at camp for two weeks and then he's home for two weeks. So we're kind of Struggling with programming because our life looks cool. Quite different when he's away versus when he's home. So for him, when he's away at work, he works 12 hour days for 14 to 21 days in a row. He does have a gym at camp that has kind of the basics, but given the kind of long days of work, plus he works in like a physically demanding trade. He's a heavy duty mechanic, so his job is very physical. So his capacity to kind of work out and do a lot of hard work is limited while he's away. And then when he's home, he's actually not working. So those two to three weeks that he's at work, he works every day. But then when he's home for two weeks, he's home without any kind of work commitments. So he has a lot more time. For me, it's kind of the opposite. When he's away, I actually have more time to work out because we have a lot less social engagements and I have evenings to myself after the kids go to bed. So I spend, spend that time working out. But when he's home, I prefer not to spend kind of an hour plus working out in the basement. So when he's away, I kind of solo parent our three kids. I work full time, but again I have those evenings kind of to myself. So what I was kind of thinking initially is that we could potentially toggle between programs. So when he's at work he could do kind of like a more of a Maps 15 style program. And then I'm currently doing Muscle Mommy. But then when he's home, a three day week kind of full body trigger session like Anabolic would probably be better for him kind of scheduling wise. But then when he's home, something like Maps 15 actually works better for me so that we have more time to hang out together in the evenings. But I'm just wondering how you might toggle those programs given that our schedules are so different in those two week increments and how that might affect kind of the goals we're working towards that.

[Doug]

You, you. That is perfect.

[Caller]

Yeah, you, you did.

[Doug]

That's perfect.

[Caller]

You're nailing it.

[Adam Schafer]

I, I would consider. Okay. Him just running maps 15 all the time though since it's already something you like to do when he's back. If, if you guys are trying to do this together too. Because he's got such a, like, I don't know, when he's away for those two weeks, is it 14 or 21 days straight of labor or does he have date do they give him days off in the camp?

[H]

There's no days off at camp.

[Adam Schafer]

So Straight. Straight. Yeah. I mean, he's. He's working physically so hard, but when.

[Doug]

He'S home, he's not working.

[Adam Schafer]

Yeah, but then run Mass 15. He doesn't need more volume.

[Caller]

He's recovering.

[Doug]

What you said is. What you said will work fine. Or you could go straight with Mass 15 all the way through. But. But the way you would do it is you would leave off. You would get back on where you left off. There's no problem with that. So you could go maps anabolic for 2 weeks. 2 weeks, map 15 come back back to Maps Anabolic where I left off. It's because you haven't stopped training. So it would be. It literally is start back up where you left off each time. But the way you. The way you organize it is actually perfect.

[H]

So in terms of, like, phasing, should I be matching reps and kind of the same type of rep?

[Adam Schafer]

No, not that big of a deal.

[Doug]

You're totally fine.

[Adam Schafer]

And you're switching enough. Yeah, you're. You're switching and being consistent enough for long enough that it. It really doesn't matter as long as you're.

[Doug]

You just start back up where you left off. Literally.

[Adam Schafer]

Yep.

[H]

Okay.

[Adam Schafer]

You've got to solve.

[H]

And then I guess. So would that plan change or need to change if we switch programming? So I'm planning on starting Performance in January. So would performance still pair well with, like a Maps 15?

[Doug]

Maps 15 works great with everything. But we also just came out with a new Maps 15, Maps 15 performance. So I'll send that to you. And now you have two types of programs that are based on that same methodology of, you know, 15, 20 minutes a day. Day.

[H]

That'd be perfect.

[Doug]

Yeah.

[H]

Okay. And then question. So for my husband, so for me, my goals are basically just keep up with the kids, be fit enough to be able to go snowboarding, hiking, like, all that kind of stuff. Um, my husband has more specific training goals, so he races sprint cars on a dirt track in the summer. So he is kind of getting into training season for racing. Um, so I guess, like, would anabolic and map 16 still be kind of appropriate for that type? Like, I have no idea how you would train or program for, like, car racing.

[Doug]

No, either way is fine. The only thing I would say. And since we're sending you mass 15 performance, it's perfect.

[Caller]

Yeah, he would do that.

[Doug]

Yeah. The limiting factor with Anabolic is it's kind of the same plane of motion there's not much rotation or lateral movement. But now you got it covered with the program we're about to send you.

[Adam Schafer]

Yeah. I really think 15 is going to be the protocol for him most all the way through. And here's why. Because he has such a labor intensive job. That. That. And then now you add in that he wants to train sprint cars too. I'm assuming he still works right. During that time. And so my biggest concern if he was my client would be overdoing it actually. In fact that would be like he less is more with him because if he's already doing enough something that's so physically demanding for 14 to 21 days straight of work that when he comes back and even if we were like in race season, I wouldn't be like, all right now let's ramp this all up because we got to get ready for race season. We would be more likely to overdo it with him. Him then we would be not preparing him for that.

[Doug]

But we have a seven day over training rescue guide that would be great for you guys to utilize when you feel a little burnt out. And that will. That'll come with the program.

[H]

Amazing. That sounds perfect.

[Adam Schafer]

Yeah.

[Doug]

You're all set.

[H]

Awesome. Well, thank you guys. That was easier than I expected.

[Adam Schafer]

Yeah, you guys are doing good.

[Doug]

You get discounts on diamonds because of where he works.

[Adam Schafer]

Yeah. Can he sneak a couple in his pocket for us or. What's up?

[Caller]

Yeah, yeah, yeah.

[H]

I can't complain about.

[Adam Schafer]

I bet. I bet.

[Doug]

Awesome.

[Adam Schafer]

That's awesome.

[Doug]

Thanks for calling in. We'll send that over to you.

[H]

Y. Yeah. Thanks so much.

[Doug]

You got it. You know, along those lines. Do you know what they used to do to workers in diamond mines?

[Adam Schafer]

I bet they search. I bet they search.

[Doug]

X ray.

[Adam Schafer]

Oh.

[Doug]

Oh.

[Adam Schafer]

X ray.

[Doug]

Before they. Before we knew. X rays give you cancer every day. Every day people will go through an X ray to see if they had diamonds on them. Isn't that crazy?

[Adam Schafer]

I imagine. I mean the temptation for somebody who's doing something like that to not sneak.

[Doug]

To find a couple little.

[Adam Schafer]

Yeah.

[Doug]

Oh yeah. Totally. No, the way. The way that they're laying it out is perfect. And you just. You just. Because you're exercising consistently just. But you know, the point you made is good. It's probably takes a huge toll on his body. And so getting back home is probably like. Like she's probably rest.

[Adam Schafer]

Yeah. That. That's my only. My one concern is. Is him. What she's doing is perfect. No. No qualms with that at all. All. But if he was my client, I'd be really like paying attention to like when he came back from work, like, how's this guy feeling? And like, and the last thing I would want to do is overdo it. And that's probably the more likely thing that people do because they're like, oh, I'm back. I'm not working seven days, you know, long 12 days even.

[Caller]

Then he runs like a longer, more intensive workout and then he goes right back into crazy work. It's like, dude, you don't really get that recovery.

[Adam Schafer]

Yeah.

[Doug]

Hey, look, if you like Mind Pump, come find us on Instagram. Justin is at Mind Pump Justin, I'm at mind pump. DiStefano Adam is at Mind Pump.

[Caller]

Adam, thank you for listening to Mind Pump. If your goal is to to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB super [e-mail] the 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 from, 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 [e-mail] if you enjoy this show, please share the love by leaving, giving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.

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[Adam Schafer]

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[Adam Schafer]

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