← Mind Pump: Raw Fitness Truth
Mind Pump: Raw Fitness Truth
2538: The Pros & Cons of Group Fitness Coaching & More (Listener Coaching)
01:14:03
Mind Pump Fit Tip: The pros and cons of group fitness coaching. (2:05) How much exercise do you really need to build muscle? (23:50) Sleep’s impact on an athlete’s performance. (28:31) Big Food vs. GLP-1s. (37:04) Don’t fall for this...
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- [00:00]
Sal Destefano
If you want to pump your body and expand your mind, there's only one place to go.
- [00:06]
Adam Schafer
Mind Pump. Mind Pump.
- [00:08]
Sal Destefano
With your hosts Sal Destefano, Adam Schafer.
- [00:12]
Adam Schafer
And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we answered listeners questions. People commented and wrote in mindpump Media on Instagram. We picked some questions and we answered them. But this was after our intro portion. Today's intro was 55 minutes long. In the intro we talk about fitness science, nutrition, fat loss, muscle gain. It's a good time. After that we get to answering people's questions. Now this episode is brought to you by some sponsors. The first one is Legion. Today we talked about Lunar their sleep supplements. One of the best sleep supplements you can use on a nightly basis. Not occasional, but nightly. Go check them out. Go to bylegion.com that's B Y-L-I-O-N.com use the code mindpump. Get 20% off. This episode is also brought to you by Organifi. Today we talked about their liver supplement. To help your liver detoxify or to clean itself, as they would say in Chinese medicine or Eastern medicine. Go check out Organifi. They have organic supplements for many, many different goals. Go to Organifi.com that's O R-G-A-N-I F I.com mindpump. Use the code mindpump. Get 20% off. Also, mind pump is doing group fitness coaching. We're going to have a small group go through a course, 90 day course where you work with our coaches and us. We'll pop in as well and help you out. Now here's the idea. If you were in shape before, got out of shape and you want to transform your body, get back into shape. That's what this group is for. It's very limited because we want to provide good value, good service. If you're interested in group coaching from Mind pump, go to mindpumpgroupcoaching.com we also have a sale on some workout programs. Maps, anabolic and the no BS six pack formula have been put together for one low price, $59.99. If you're interested, go to mapsfebruary.com all right, here comes the show. In recent years, there's been an absolute explosion in group fitness coaching. These are virtual groups that people join to help them with their fitness goals. Burning body fat, building muscle, improving their health. Here's the truth. They can be extremely effective. But there are some cons let's talk about the pros and cons of group fitness coaching. And if it's right for you, I'm gonna start with one of the first pros.
- [02:30]
Justin Andrews
Okay.
- [02:31]
Adam Schafer
Yeah. They can be extremely encouraging. It can be very encouraging to work with other people in a small group of, let's say many of these groups are like 50 people big. And it can really be encouraging to see other people talk to other people who are kind of going through similar journey.
- [02:50]
Justin Andrews
It's a sense of community. It's a perfect example of this is the explosion of CrossFit.
- [02:55]
Adam Schafer
Yes.
- [02:56]
Justin Andrews
I mean I would. Of course they were doing some of the core, most important lifts and there's tremendous value to that. But really what made them grow to the size they are today is that small community feeling.
- [03:08]
Adam Schafer
Yeah.
- [03:09]
Doug
The buy in. Yeah. Everybody had that accountability and you step in, it's like we're all doing this together.
- [03:14]
Justin Andrews
Yeah. Male, female, young, old, all ages, all sizes, all in the pursuit of being better, bettering themselves, getting healthy, getting fit. And so there's something to be said about that accountability piece.
- [03:28]
Adam Schafer
Yeah. And this, now this, what we're referring to is virtual group fitness coaching. And this exploded along with social media because before social media really became huge, it really wasn't possible to do this what we're talking about, right. If you had group coaching, it was typically you met as a group. It was like group fitness classes, which I'm not a big fan. Yeah. Because you're working out together and you can't individualize the workout. And we've talked about this many times on the show. But with the explosion of social media in particular Facebook. Facebook does this exceptionally well. Right. Facebook groups that you can join where you're with like minded individuals, you have a common goal. I mean, I belong to a lot of these groups. Not coaching fitness coaching groups. I belong to a lot of groups where like the topic is economics or the topic is anatomy or nutrition. And it's really cool to be in these groups. Cause you could talk to other people, many of them are experts or some of them are just interested in the same topic. With group fitness coaching, so many of these are springing up and you see a lot of trainers use these as a way to work with many people at one time and to provide value. Sometimes these groups are free, but oftentimes they're paid for and the data actually supports them. So the data shows that when people are working in a group of this nature, that the vast majority of them stay consistent, especially in comparison to people doing it on Their own. When people do this on their own, at least one of the studies I saw over a nine month period, the majority of people on their own reduce their consistency. I think it was like 75% or more. Reduce their consistency versus the opposite when people were in a group of fitness.
- [05:06]
Justin Andrews
Do you remember that 24 hour fitness pitch on the phone?
- [05:10]
Adam Schafer
Which one?
- [05:10]
Justin Andrews
So, okay, so this was a matter of fact.
- [05:12]
Adam Schafer
There was a lot of pictures shout.
- [05:13]
Justin Andrews
Out to Mark, right? So he was the first person I ever heard say this. But he said of course he got it from 2424 Fitness. But they had done a study on if you bring a, a family member or friend with you, you're more likely to continue going. I think it was three times. It was, it was a significant amount higher.
- [05:32]
Adam Schafer
Yeah, the odds were three times higher.
- [05:34]
Justin Andrews
Yes, it was. And so he used to have this pitch whenever he confirmed his appointments that. Oh, also do you know, do you have a friend or a family member you can bring along with you? Because studies have shown that if you. And then he would, he would say that was brilliant. And it had to do with him obviously trying to confirm his appointments, but also get somebody to join with them because he knew they're more likely to continue going. And they were in the business of keeping people going to the gym. Right?
- [05:59]
Adam Schafer
It's 100%. And again, the data supports this is having people there, like knowing people are going to miss you when you're not somewhere or they're going to ask for you or you know, even showing up to a group, you know, on Facebook, commenting that you have a challenge or a struggle and then hearing other people say, I have the same challenge. Like, this is so big. Like, you know, you figure this out. By the way, this is not fitness related. But as a parent, you figure this out. When you first have kids, you have these challenges, then you talk to other parents like, oh, my kid does the same thing. It's really nice to hear that because you don't feel alone and it's encouraging. And then you get advice, you know, kind of along the way.
- [06:34]
Doug
It's been interesting to watch. Like you mentioned Crossfit in the beginning and we're seeing in terms of like physical meetups, like that was definitely. You saw boot camps become a big thing. You saw, even with weight loss, you know, with weight watchers, they did this groups and it was very powerful. And that whole dynamic is something that now obviously it's moved more into the virtual domain because, you know, we've been kind of separated a bit from the Whole Covid years. And I think that that became more popular at that point because of that. So the Zoom meetings were a big thing, and then now it's the Facebook groups and. But it's still. It has traces of value, but not meeting in person. There are some deficits there.
- [07:19]
Justin Andrews
You know, I don't. I don't think there was there that much when we, when we were first starting 20 years ago. But so much has changed in the virtual game. And now there's so many, like, apps too, that complement a service. Like, like you mentioned Zoom. Like the fact that I could get on a single call with 50 different people at one time and communicate to all them is a powerful tool.
- [07:39]
Doug
Yes.
- [07:39]
Justin Andrews
We have an app we use with all of our clients where you have. Literally, you could have all these clients inputting their nutrition goes right to the coach. So it's not like you have to.
- [07:48]
Adam Schafer
Like, you can manage it all.
- [07:49]
Justin Andrews
Yeah. You can manage multiple people all at one time. I mean, my fitness pal and these types of apps has made it so easy for the ability of a coach to communicate to lots of different people simultaneously and feel like they're getting kind of an individualized service without exactly working.
- [08:09]
Adam Schafer
Just now, along with this, like, pro. Right. That it's encouraging to work with others. It actually comes along with a con that's on the other side of the coin of this, which is you can compare yourself to others. This is when this becomes bad. Right. I'm in a group.
- [08:22]
Doug
It's a trap.
- [08:23]
Adam Schafer
The group is a weight loss, let's.
- [08:24]
Justin Andrews
Say it's constantly looking at everybody else.
- [08:26]
Adam Schafer
And I'm looking at everybody, everybody else's success. And my success is nothing like theirs. And I feel like I'm way behind. It's not working for me. This can confirm a terrible bias I may have, which is it's never going to work for me. My body doesn't work. Something's wrong with me. This is not for me type of deal. Now, the solution to this con, because that's a very big one, by the way. This is human nature. It's human nature to compare ourselves to others in unfair ways. You know, this is one of the negatives of social media in general. This is what can happen in gyms. This can happen almost anywhere, but it could definitely happen in these groups. But here's the solution to that, right? If you belong to a group fitness coaching group, if it has a good leader, a good coach, a good coach squashes this very quickly, very easily. And the way they do this is that they confirm and explain individual variants, and they speak to Grace. So, you know, when we have our groups, because we do some of these, right? We have group fitness coaching groups. We did one last year. We did one last year. We're going to do. Which, by the way, that was a great example of what I'm talking about right now. You got all these people who struggle with weight loss who are on GLP1s. These were, you know, people who were candidates for GLP1s because they had a lot of weight to lose and whatever. We're doing a new one coming up soon for people who are going to transform their bodies. So people who've been in shape before, came out of shape, want to get back into shape. Right. The way that I coach in a group like this or the way good trainers coach in a group like this, is whenever you hear a success story, you always need to explain individual variance. And you also need to speak to Grace often, because what's baked into what's part of the formula of the journey of fitness and health is failures. There is no journey of fitness and health that is not without failure.
- [10:15]
Doug
Yeah. You can't avoid it.
- [10:15]
Adam Schafer
You're going like, it's. You're guaranteed to hit stumbling blocks. You're guaranteed to take steps back. You're guaranteed to run into frustrations. And the way around that is grace. The way to kill yourself in that is to shame yourself, continue to compare yourself and say, this isn't for me. So a good coach in this. And we had this often in our GLP1 group, right? Somebody would be like, oh, my God, I lost 15 pounds. This other person's like, I've been on a GLP1 and it plateaued, and I'm eating 900 calories. And I would always. We would always communicate individual variants why it's different for this person versus that person and have grace for yourself. Because this is part. This is. This is gonna happen. You understand that, know that. And if you give yourself grace, get back on, figure it out, you're gonna be okay.
- [11:01]
Justin Andrews
There's key words you actually will hear from a good coach that understands this. In fact, if you go back and listen to almost every interview that we've done with a good friend of ours that is a coach and a trainer, a good coach and a tr. Example, that would be the Brett Contreras is the, you know, Jordan Science, the Jordan Shallows. If you go back and listen to those interviews, there's something that they all have in common, that when we would ask questions about training clients and people the way they respond is always depends.
- [11:30]
Adam Schafer
It depends.
- [11:31]
Justin Andrews
And that is them calculating that there is this wide variance between all these different individuals. And they know better than to give a direct answer of, yeah, it should take four weeks or yeah, this is what you should like. And that is so important to communicate, especially in a group setting like that. Because exactly what you're saying is like, that is a quick recipe for disaster is for somebody. Because there always will be somebody who has exceptional results. Their body just responds metabolically. They were in the best position when they first started. Their adherence is the best. All the above. And they're, they're just a rocket ship. And then everybody else thinks they're failing because it's not as fast as theirs. And it's like, no, that's not the case at all. In fact, they're the exception of the rule. You're more the rule. You're, you're dealing with the normal stuff that you have to go through this process.
- [12:16]
Doug
Yeah, what's challenging for some is easy for others. And it's like, it's a frustration there because you get in that comparison, like, well, why is it that way for me? And it's just individual variances. It's, it's challenges are unique across the board. And so if you can't just throw a blanket statement out there, you got to understand who you're working with.
- [12:35]
Adam Schafer
No. And a really good coach will communicate this effectively. A really good coach is going to communicate the challenges. But here's the most important part of this segment, which is a really good coach is going to talk about how, look, this happens, it's going to happen, and that's okay. And creates an environment where you feel safe communicating your failures. So if you're in a good group fitness coaching group, you should very quickly, whoever's leading it, the trainer, the expert, the professional that's leading it, should within the first session make you feel at ease and comfortable communicating the fact that you're gonna fail. When you feel that way, you know you're part of a good group. Next pro to being in a group fitness coaching group is that you get some professional advice. Like, that's great. You actually have a leader. So you're part of a group of all these people who are doing the same thing. But there should be somebody there who's leading it, who's the expert. And what's great about this is you can engage with them, you can ask them questions and they can help. And typically what these group, these group fitness coaching, you know, groups tend to do is they tend to offer or, or do some kind of a weekly or bi monthly meeting. Right. Where you get on there. So you're on a Facebook group. A lot of them are on Facebook. And you're, you're, you're text, you know, you're, you're commenting with each other and whatever. Every once in a while the coach pops in. But then let's say once a week or once every week the coach says, okay, we're going to have a zoom call, everybody's going to get on and this is our opportunity to talk about what's going on, moving forward, questions, whatever. And you have at your disposal a professional. Yeah, there's a huge benefit to having a professional with something that you're, you know, a journey that you're going on. It's like, it's like going on a, a journey through the mountains and you have a guide.
- [14:16]
Justin Andrews
Yeah.
- [14:17]
Adam Schafer
That's going to kind of point the direction.
- [14:18]
Justin Andrews
I mean, I kind of feel I, I think this isn't, this isn't special to training. I think this is in anything, in any pursuit, in any journey in life where you're going somewhere, even if you have some familiarity with that, having a professional, having a guide, I mean, I'm heading down to a thing tomorrow to this event in LA and getting, driving like getting somebody who's going to coach me through that and it's like I know how to drive, been driving for 20 something years. But have a professional teach me on another level is like it's such a well worth investment. And so I don't care what journey you're on in your life, having somebody who's a professional there to coach you and guide you through that process, it only is going to accelerate the results or give you a better chance of being successful.
- [15:05]
Adam Schafer
Totally. Now the con of this, because it's a group, the advice, the professional advice is not individualized or at least it's not as individualized as it would be one on one. Right. Working with a coach. And by the way, this is a real con, this is a real downside of group fitness coaching is that you're in a group of 50 or 100 people or 20 people or whatever. The advice is not going to be as individualized as often as it would be if it was just you and the coach and nobody else. Right. That's totally true. Now the solution to this, again, it points to the coach. A really good coach should know how to communicate nuance at every single opportunity. And again, I'll go back to us and when we did our group coaching. Anytime somebody had a question, hey, I'm eating this particular way, I'm noticing this thing, or, hey, this exercise hurts me here, or hey, I'm noticing that I plateaued or my progress has accelerated or got stronger, I would help that person on the zoom call. So we'd have these Zoom calls with 50 people on there. They'd ask a question, I'd help them, but I would always make sure. And Adam and Justin with the same thing. We would always make sure to, after answering the question, communicate all the common nuances that. That come along with that. So, look, although I just answered your question, and it was. The way you should start your day is by eating this particular way. Here are the times when that's probably not a good idea. If you notice this, that, and the other. If you can't eat this particular way. If your goal is this. Right. I know. I advise this exercise for you because this was your goal. Here are the people that probably won't work for a good coach will communicate in a group nuance at every single possible opportunity because they're aware that they're also speaking to other individuals when they're answering just a single question.
- [16:43]
Justin Andrews
I actually feel like there's a. There's quite a bit of a pro for that too, actually, because even though your. Your point is valid, that there's a con, because I'm not specifically individualizing this statement to this one person. I'm speaking to a group, and so I'm a bit more vague or I'm talking about the nuances of it, actually, there's somewhat of a pro for that too. And what I mean is that, you know, sometimes when you're. When you're getting started with a client, like, you can easily offend or have say something that, you know, has him put up a wall where. When I'm kind of. Generally speaking, even though the. I know, I know you guys do the same thing too. Like, someone would say something in our group and be like, I'm about to say something. And that's for her. This is for her.
- [17:22]
Adam Schafer
But I'm not going to direct.
- [17:23]
Justin Andrews
But I'm not going to direct it at her. I'm not going to single her out. I'm not going to isolate her.
- [17:26]
Doug
I've had clients in the past.
- [17:27]
Justin Andrews
I'm going to talk. I'm going to talk to the group, but I really am talking to, trying to help that person. But then that person's not going to feel like they're being isolated. And so there is a Or they.
- [17:36]
Adam Schafer
May be afraid to even ask the question someone else did.
- [17:38]
Justin Andrews
That's right. And so then you know, typically when you get a group with enough size like that, you could be answering a question that is individualized for someone, but then it like registers for like five or six other people. They're like oh shit, I'm glad she asked that. Or he asked that. I wanted to. So even though there's a bit of a con to it, there's also a flip to that or a positive side to that of you. You can address quite a few people and help several people out when even though you're, you think you're speaking to just one totally.
- [18:05]
Adam Schafer
Now, another pro is that it's far less expensive than one on one coaching. Working with someone in person one on one, for example, oftentimes costs you a lot in comparison to group. The con on the other end of this is it's still much more expensive to doing it on your own. Right? Being and paying for group coaching, Group online coaching is paying for something that on your own you wouldn't need or do. Now here's the truth to that part right here. And this is true for one on one personal training as well, or one on one coaching as well. When you look at the return that you get as defined by actually getting the results that you're looking for and sustaining the results, okay. And you look at the time saved and the money saved, at the potential repeated efforts and repeated tries that you would normally do on your own that you've probably ever experienced the money, the investment always pays for itself many times over. Fact, period, end of story. Like if you look at the 90 plus percent fail rate that is associated clearly in the data with weight loss, like 90 plus percent of people lose weight, gain it back when they do it on their own. And if you look compare that to the data with training or the coaching and then you compare the time lost, the money lost and the effort and all the pain and suffering, all that stuff that comes along with it like it's worth it there. In fact, there's nothing more worth it in health and fitness than working with a professional. There's no supplement, there's no program, there's no nothing that is as valuable on a dollar per dollar basis than working with an expert, whether in a group or in a one on one scenario.
- [19:36]
Justin Andrews
It'd be interesting to see if this, if this has changed over time as far as the way the outlook for people on this because it's really, I mean nobody questions somebody who invested four years into their college degree and go like, oh, that was a waste. You shouldn't spend any money on that because it's an investment on, you know, if you invest in the stock market and its average return is 9%, nobody looks at it as like a waste of money. It's just. But yet we don't, we tend to look at investing in your health and fitness is like this luxury. But it's like, it's so weird because you could think of all those other things I just listed that investing in your education, investing in, in stock, all those things get you ahead financially in life. But it's like you've also heard from everybody that none of that money matters if you don't have your health. Or you've heard people say, where I'm at right now, 20 something years old or whatever, with my health, I don't care if I go make billions of dollars in my future. I would give up the billions just to have the health that I had in my 20s.
- [20:32]
Adam Schafer
You know that's the saying, right? Yes, there's a saying that like man, a man will spend all. Will, will spend all of his health gaining a fortune, and then we'll spend his entire fortune gaining back his health.
- [20:42]
Justin Andrews
And so, so what I mean by this. So it's interesting that this. And I don't know if it's like if, if culture shifting or the outlook is different for the average person, but it really should be. It should be something that, like, at some point everybody invests in it. Whether you take the time and you invest your time and you educate yourself and get certified and learn and go through schooling so you know about it, or you invest in a professional that teaches you and helps you, or you invest in a group where you can learn. Like at some point it should be talked about as much or more than all these other things that we prioritize is so important in our life. Because all those other things that everybody thinks is so important, none of it matters if you don't have your health.
- [21:21]
Adam Schafer
Yep.
- [21:22]
Doug
Yeah. I don't know. I struggle with this because it's like, you know, you want to make things simplified and you want to portray that like this is a simple process. But you know, a lot of times people underestimate, like if you don't have a really good plan, like how, how hard it is to maintain, how hard it is to, to get through that psychologically and to be able to be more efficient, efficient and effective with your pursuits. And so to have a coach outline that, detail that and have a Professional kind of guide you through that is so valuable. So you get this tier of like, you get the coach, which is like your. Your ultimate. I mean, it's gonna be the most effective route you're gonna take. And then you get the coaching, you know, in a group setting is definitely like the next best thing and then on your own. But I just feel like the general consensus for people still is that, like, well, this is something that I could do myself, when in fact they don't realize the value in learning, so they don't have to have all this misguided energy.
- [22:24]
Adam Schafer
Listen, the date. You know what it reminds me of when we were kids, when I was a kid in the 80s and then the 90s, I was really into martial arts. Back in those days, you know what was popular? You could buy books on martial arts and learn karate at home. Look at flipping through the pages. And I had an uncle who was a black belt, and he's like, you'll never learn. You'll never learn effective anything. Going through a book. And I remember thinking, yes, I will, and no, I didn't, I never did. And it's very, very similar. And again, if this is something you really want to accomplish, like, there is nothing that's going to provide the results and value, period. End of story. As working with professional and group coaching is an effective way to do it. It's cost effective, it's effective, it's virtual, so it's the most convenient. We did our first group last year, and we did it as an experiment. We loved it so much that we're going to continue to do it. And we actually this year are investing in another branch and arm of mind pump because it's like we saw the value that it brought people. It's like, we need to do this. Even though it takes a little bit of our time, we'll pop in and out and add to it. And we have really, really good coaches that run it. It's just the value that we were able to bring people with that is so much more. And for us, we miss it. We miss it because on the podcast, we don't see people, we don't talk to people. So we're doing it again. We're going to do this one is going to be aimed at transformations. If you were out of shape before or you were in shape before, now you had a shape, you want to get back into shape. This is for people like that. It's mindpumpgroupcoaching.com and you can sign up for it's limited they're always going to be limited until we can get more and more coaches that can run these things. But go check it out. It's awesome. I got to bring up a study for you guys on how much exercise you really need to build muscle.
- [23:57]
Justin Andrews
Ooh.
- [23:58]
Adam Schafer
But here's the. Here's the catch with this. Or not catch. Here's the. The. The best part about it. This study didn't focus on people who were deconditioned. It was on experienced lifters. So, so typically when you see a study like this, how much exercise you really need to build muscle, and they look at like people who don't work out, it's so minimal. It's not even funny. Like, there was, there was one study where they took. They took people who did nothing and they had them do one isometric contraction. I think it was once or twice a week extension. Like they just squeezed their mother and they saw substantial strain gains over a, you know, eight week period. Right. But that's not going to work if you are fit. Like, if you work out somewhat regularly, you're like, okay, if I do that, I'll get out of shape because of how I work out now. So this study was actually done on individuals who worked out and they. The goal of the study was how little do they need to do to actually build some muscle.
- [24:53]
Justin Andrews
I love this.
- [24:53]
Adam Schafer
Okay, so this wasn't looking at what was the maximum muscle they could build or what's the most effective workout. It was like, what's the least amount they can do? To quote Adam, to elicit not the most change, but to elicit change. How much will they build muscle if we do this much? Will they build muscle if they do this much? Will they build muscle if they do so much? Yeah. You know what they found for experienced lifters? Okay, two days a week, two full body workouts, one set per body part.
- [25:20]
Justin Andrews
One set.
- [25:20]
Adam Schafer
One set per body part.
- [25:22]
Justin Andrews
Wow.
- [25:22]
Adam Schafer
One set.
- [25:23]
Justin Andrews
Wow.
- [25:24]
Doug
Just to get that initial traction.
- [25:26]
Adam Schafer
That's it. One set. And they were intense. Weren't to failure. They were 10 sets, sure. But that was it. So that's literally. If you're currently working out and you want to continue progress and you're like, man, I have such limited time, it's not even funny or whatever. But I still want to, you know, jeez. By the way, if you did half that much, you would maintain prob by.
- [25:43]
Justin Andrews
By the way, I just want to highlight why Maps Anabolic has sold as many programs as it has sold right there. Because that's literally a. It has a two Day a week option. A two day or a three day a week. And it's three sets. Yeah, it's like more than enough right there. And that's even for a lifter, somebody who's already been lifting.
- [26:02]
Adam Schafer
Oh, people hit PRs on. On maps and a ballet, because I think it hits more of that.
- [26:06]
Justin Andrews
Then. What did they all save when they first.
- [26:07]
Adam Schafer
Not enough.
- [26:08]
Justin Andrews
Oh, this isn't enough. Just. Yeah, follow the program. I'd have to say the 10 years we've been doing this, that has been the biggest challenge is. Is just getting people to follow the program.
- [26:22]
Adam Schafer
Yeah. I mean, convince them that it is.
- [26:24]
Justin Andrews
Convincing them even after they start it, they're too married to their ritual because they all. Well, they always mistaken the. And I love the way Sal communicates. It's like what your body can tolerate versus what is optimal. Yeah, because I'm guilty of that. I'm guilty of measuring a workout like, oh, I could have done more.
- [26:40]
Doug
Yeah, I definitely could do more.
- [26:41]
Justin Andrews
And thinking that, oh, doing more would equal more result. And that's not true at all. And so people go into a workout like that, especially if you're an advanced or somebody who's been lifting for an extended period of time already, and you just assume like, this can't be enough. This is way less than what I used to do or way less than I feel like I can do, yet it's the most optimal.
- [27:01]
Adam Schafer
So imagine, right, you're experienced, you work out. Like, I want to keep seeing some gains, Right. I'm not looking for the max gains. I'm trying to maximize my time for whatever reason. What's the minimum I can do? You go to the gym, you do a set of one set. Okay. Not three sets, five sets. One set of squats, one set of bench press, one set of rows.
- [27:20]
Justin Andrews
Crazy.
- [27:20]
Adam Schafer
One set of overhead press. I think you're kind of done. You might even throw in an arm exercise. You're done. You're out of the gym in like four.
- [27:28]
Justin Andrews
And then you do it maybe five more time that week.
- [27:30]
Adam Schafer
Yeah, one more time. And you're gonna build muscle doing that. And this is what the study shows.
- [27:35]
Justin Andrews
It kind of looks like Maps 15.
- [27:36]
Adam Schafer
A little bit, right? Yeah, a little bit.
- [27:38]
Justin Andrews
I mean, it really. It's maps 15 spread out over five days.
- [27:42]
Adam Schafer
You know what I love about this? What I love about it is that we. Because people.
- [27:46]
Justin Andrews
Who was that? The Jeff Nipper study the other day he quoted it.
- [27:49]
Adam Schafer
I don't know if it was this study, but he quoted the study.
- [27:51]
Justin Andrews
Oh, okay.
- [27:51]
Adam Schafer
But you know what? I like about this is that it's a study. Cause people, when you often tell them something that sounds counter. Unless you have a study, nobody wants to listen to you, even though we've.
- [28:05]
Doug
Seen it in front of your face.
- [28:06]
Adam Schafer
We've trained so many people, we're working with so many people. Had you asked me this question, I would have said, if someone came up to me and said, do you think that, you know, relatively experienced lifter would still build muscle two workouts a week, one separate body part. But yeah, probably, if their diet and.
- [28:19]
Justin Andrews
Sleep is good, at least maintain. I would say maintain.
- [28:22]
Adam Schafer
I bet you you could do half. I bet half one day a week.
- [28:25]
Justin Andrews
Yeah.
- [28:25]
Adam Schafer
You'd be able to maintain what you have already built for the most part, unless you're super extreme or whatever. How cool is that? I read another thing, actually. I saw a video, I should say, on sleep, and the, the author or the individual speaking was talking about sleep's impact on an athlete's performance. And they were talking about LeBron James.
- [28:45]
Justin Andrews
Oh, yeah, yeah, yeah.
- [28:45]
Adam Schafer
Do you know what a sleep routine looks like?
- [28:47]
Doug
I mean, he's hyper Tinder.
- [28:49]
Justin Andrews
He's 12 hours, bro. He, you know, he invests like millions of dollars a year on maintaining, you know, what's.
- [28:55]
Adam Schafer
Okay, so here's what's crazy about this. People often look at like elite athletes and, and they look at their workout routines like, I should follow that workout routine. Not realizing that the elite athlete is a genetic anomaly anyway. They recover way faster than they do. They're genetic freaks anyway. But also not realizing that that's all they do. All they do is to try to be the best at basketball or whatever. So they have all the time in the world to do all these recovery things. LeBron James, who's widely considered one of the best, if not the best basketball player of all time, right. He's. He takes a nap every day for two to three hours and he sleeps every night for 10 hours.
- [29:30]
Justin Andrews
Wow.
- [29:30]
Adam Schafer
Okay, so this guy's sleeping, sleep for 10 hours. He's sleeping more than my teenage daughter on the weekend. Yeah. So every day, two to three hour nap and ten hours at night. Every night.
- [29:40]
Justin Andrews
I didn't know he was sleeping that much.
- [29:42]
Adam Schafer
Yeah. Now, I mean, he obviously performs at a ridiculous level. I don't know about his injury rate. Is he?
- [29:48]
Justin Andrews
No. Well, so what a lot of experts in the, in the field, in this, in the like, basketball space, as far as your, you know, your coaches and stuff say about him, the professional trainers, is that he's evolving the game like as far he's the. He was the first to invest the amount he's investing in recovery. Nobody before him, not at that level. Everyone. Guys did certain things, but he's really placed. He's put so much money. Money and energy into the recovery process. And you're seeing it. He's 40 years old, bro.
- [30:21]
Doug
Yeah. What he's doing has been in the league so long.
- [30:23]
Justin Andrews
He's 40, and he's always came up from high school the top five and average points per game. He's dug it off, bro. He's.
- [30:30]
Adam Schafer
Is his injury rate better than what you would think?
- [30:32]
Justin Andrews
Oh, the fact that he's playing at 40 is already. That's like what we saw with Tom Brady is another example of this. Tom Brady was also one of the first. And they're. The way the two of them for their sport have evolved the game more than anything else. Now, they. You could talk about their basketball IQ and football IQ and all that stuff too. That's. That's another conversation. But really, their ability to play their sp. Their sport at as high of a level as they have for as long as they have without being healthy, hurt and stay healthy is. It is a. Is the way they took care of their bodies.
- [31:00]
Doug
Wow.
- [31:01]
Justin Andrews
And he's that. So you. Not to go off on the tangent here, but you're talking about stuff that I enjoy having conversation. So there's massive stuff that just happened in the NBA right now. Luka Donches from the Mavericks, who's arguably top five, if not top three players in the NBA right now. He's a European white guy that can shoot threes. He's only 25 years old. He's incredible. They traded him, which was just like. Everybody was like, they traded him to the Lakers to go get to play with LeBron. And it was just unbelievable that Mavs gave him up. And there's all this controversy right now. This is literally happening right now, this last week, and there's all this controversy. Well, one of the prevailing theories is this. So the Mavs were. He was up for what's called a supermax contract deal. And you get that after you've played for the same team for a couple of years and you're up for your first contract. The team has the ability to sign one player for like hundreds of millions of dollars for seven years. It's basically. You're. Basically you're locking in saying, you're our future guy. We're going to pay you all this money and he's eligible for it after he's put those years in by them trading him. They fuck him. First of all, he loses hundreds of millions of dollars. He can't go to another team and get that supermax 150 or $117 million he loses. Right. And everyone was like, why do they do this? Well, the rumor is because he's 25 years old and he's already had all these injuries he put on. He's, he weighs like 30 more pounds.
- [32:17]
Doug
Like a risk analysis on him.
- [32:18]
Justin Andrews
That's absolutely right. And they're going, we don't want. Okay. So then you ask, well then why did the Lakers take on that risk? Well, guess what? They have the number one guy when it comes to recovering.
- [32:28]
Adam Schafer
Oh, so they can. They can.
- [32:29]
Justin Andrews
So, so the theory is that they're going, listen, we'll take the risk. We'll take the risk on him because.
- [32:35]
Doug
We'Re going to mentor him on.
- [32:36]
Justin Andrews
We're going to have the, the guy who takes this serious, more serious than anybody else in the NBA, mentor him and take care of.
- [32:41]
Adam Schafer
Well, what's crazy about this?
- [32:42]
Justin Andrews
We'll see what happens.
- [32:43]
Adam Schafer
What's craz whole recovery conversation. When you look at the actual data, people like to focus on all these wild and crazy and new tech ways of recovery. If you were to look at the, the, just the landscape of recovery techniques and tools and methods. Okay, over here you have sleep.
- [33:01]
Justin Andrews
Yep.
- [33:02]
Adam Schafer
Everything else is way over here. Doesn't even come close. It's like sleep is 1, 2, 3, 4 to 50, 51 is, you know, the next thing or whatever. Yeah, that's how big. And to hear them say that LeBron James sleeps that much. By the way, the same video, this, this, you know, researcher talked about how much you improve your athletic performance by getting more than eight hours of sleep a night. Okay. So if you're, if you're an athlete and you compete at a, at a high level, you're like a, like this is, you play sports, you do it regularly. Like you want to compete better. Getting your performance to increase by 10% is hard. Like if you're playing all the time, improving your athletic performance by 10% is a big deal. And the more elite you are, the more of a big deal. It's like it'd be like taking 30 seconds off of your quarter mile time. When you're at the, at the elite, at the elite levels, right?
- [33:54]
Doug
Yeah.
- [33:54]
Adam Schafer
Sleeping eight or more hours a night, you will increase your performance by 10%.
- [33:59]
Justin Andrews
You know, that's it. You have to say who got it first, right? Who got it right first? The bros. Bodybuilders. Have been doing this forever. How long have pro bodybuilders been taking afternoon naps for an hour to lay instead and just go like, prioritizing sleep to optimize recovery and do that. Like, he's right that they have been doing that since the 70s and 80s, if not before. That is like a major focus.
- [34:26]
Adam Schafer
Oh, and I read Eugene Sandow. This was a bronze era bodybuilding. This was like late 1800s, early 1900s. He talked all about the value of sleep and how much, you know, it played an impact. But I mean, it's a big deal. So people are like, okay, well, how do I improve?
- [34:39]
Doug
I also so understated, you know, I.
- [34:42]
Justin Andrews
Think timing and so many things matters, right? Just the time of the market, like for anything. And I think LeBron being the guy who has overemphasized sleep recovery, all those things, in a time when distractions and poor sleep is on the rise. I think that's part of why you see this gap of why he looks so crazy and unstable.
- [35:02]
Adam Schafer
The other players are like all these other challenges.
- [35:05]
Justin Andrews
That's right. They're. They're just. It's only getting more difficult for them while he is just honed in on that. And I think that's what you see when you look at Tom Brady and you look at LeBron James at their age. I mean, it's the. One of the most fascinating. And I know you being a science guy, like, you have to appreciate like that is to see somebody at 40 years old, like, the way he's moving on the court and what he's able to do and not get hurt is like, that is unbelievable in itself. Hate him or not. Like, I'm not a fan of his, a lot of the stuff he says and does, but boy, that's impressive, man. That's unbelievably.
- [35:38]
Adam Schafer
You know who has one of the best sleep supplements is Legion with Lunar Mike. In his sleep product, his Lunar, he put one of the only times I've ever seen anybody do this, the right dose of melatonin, everybody else, mega doses, the crap out of it. Even one, even one milligram is too much. You need to be more like half a milligram or less for you to get the right amount of melatonin to give you adequate sleep. The high doses in studies, by the way, for people don't know the reason why you see studies with high dose of melatonin for sleep. It's for jet lag. If you want to change your circadian rhythm, that's when you use a high Dose like I just travel Europe. I want my circadian rhythm to travel faster. I'm take 5 milligrams. But if it's for like nightly use, you want a much lower dose. His Lunar product in Legion's Lunar has that plus the other compounds that help you fall asleep. It's one of the best nightly sleep products. A lot of sleep products are like occasional. His is one of those you can use every night.
- [36:35]
Justin Andrews
I love it too. Because he put them in chewables.
- [36:37]
Adam Schafer
Yeah.
- [36:38]
Justin Andrews
Just because of what we've been joking about.
- [36:40]
Adam Schafer
Candy.
- [36:40]
Justin Andrews
Yeah. Not just for that saves you from.
- [36:42]
Doug
Getting up to pee.
- [36:43]
Justin Andrews
Yes. So there's a lot of other great products I've talked about for sleep.
- [36:47]
Adam Schafer
You're right.
- [36:47]
Justin Andrews
Not drinking water, but there are pills or powder and it requires that I drink a thing of water. And doing that right before bed almost guarantees I'm up in an hour after I fall asleep and having to pee right away. And so having a chewable tablet that I don't need any water to take it down is amazing.
- [37:04]
Adam Schafer
Dude, you guys want to hear from. It tastes like you want to hear something crazy. I just read. I'm going to pull it up. I just read this. There's this crazy speculation. There's a. There's an article going around and speculation around one of the craziest things I've ever heard, but I'm not surprised. Not surprised. So we've seen recently that GLP1 compounds like ozempic, Wegovy. Right. Semaglutide, whatever that these, these are the most powerful anti obesity or weight loss medical interventions that are we've ever seen. Nothing comes close. It's so powerful that it has or they're so effective from a weight loss perspective that they don't have by the way. It doesn't mean they don't have their own side effects. And there's people. It's not for all that stuff before I sound like a commercial. It's just we've never seen anything like this. Right. They're so effective, in fact, that they have affected the stock prices of companies that sell processed foods. They've actually impacted the sale of certain foods. Clothing manufacturers are starting to change the sizes of their clothing in response. And we've seen for the first time ever the growth or the rate of growth of obesity not just slow down, but actually stop. So for the first time in decades, obesity in America has looks like plateaued, maybe reversed a little bit. And researchers like it's the GLP one. So that effective. Right. So you got to Think to yourself, right? Something that powerful, that works with obesity. I guess again, I want to be clear. Doesn't mean it's a pure solution, it's a panacea. But for weight loss, like, we've never had something that you do one thing and then it affects you like that. Right? Something that powerful, you have a lot of vested interests that probably don't want that to happen.
- [38:50]
Justin Andrews
Oh, yeah.
- [38:51]
Adam Schafer
You have food companies. You have like. That's a big one. You have drug manufacturers who make blood pressure medication, diabetes medication. It's like this is billions and billions, their industry of dollars. Well, check this out. So the biggest, the most hardest hit are these processed food companies. They're actually trying to pivot. They're coming up with like, you know, weight loss, snacks. What do we do?
- [39:14]
Doug
They're noticing shittier versions.
- [39:15]
Adam Schafer
If you look at the stock market, they're losing money. They're like, what do we do? Oh, my God, what do we do? Fast food companies, you ready for this?
- [39:22]
Justin Andrews
Yeah.
- [39:23]
Adam Schafer
They're working on GLP1 RA blockers as additives to neutralize the effects of medicines.
- [39:32]
Justin Andrews
Wait, wait, wait, wait, wait. Let me get this straight. So they're looking at doing. Putting additives in their food in my McDonald's cheeseburger, so that it basically the signal that the GLP1 is sending to block my appetite. To block that. So then I eat more.
- [39:47]
Adam Schafer
Neutralizes your GLP1.
- [39:48]
Justin Andrews
Oh, my God, that's evil. What would the point be, though, if you're on a GLP1, that you would consume a product that had that, you know, or is the hope that people.
- [40:01]
Adam Schafer
Are not going to know? Yeah, they're not going to know.
- [40:03]
Justin Andrews
That is shit, by the way.
- [40:05]
Adam Schafer
Like one example of.
- [40:06]
Justin Andrews
But of course, you know that.
- [40:07]
Adam Schafer
Of course. Of course they're fighting fire with fire. This is like the chemical wars.
- [40:11]
Justin Andrews
I mean, you can.
- [40:12]
Adam Schafer
You can out, you know, engineer each other.
- [40:14]
Justin Andrews
What is this? So speaking of this, you remind me of two things, because, remember, the process.
- [40:19]
Adam Schafer
Is a mega powerful industry.
- [40:21]
Justin Andrews
I had all my notes to bring this up, and I didn't know you were going to go here today, but the we were Talking about the GLP1s, you know, in the propaganda wars is crazy that you're. I mean, I get a DM all the time, and the one I got yesterday is this. And it's going viral. This girl is being shared and it's like a younger girl who went to the doctor and got osteopenia. Yes.
- [40:42]
Adam Schafer
Yeah, I saw it.
- [40:43]
Justin Andrews
And see, and it's like. And somebody asked Me. Oh, no.
- [40:46]
Adam Schafer
It causes bone.
- [40:46]
Justin Andrews
So someone DM me. And they're like, is this true? I'm like, listen, if you eat 500 calories and don't strength train, this can absolutely happen to anybody without the. Has nothing to do with the GLP1. It has everything to do with that person is starting yourself. Yeah. Eating so low and not strength training. That will happen to you.
- [41:04]
Adam Schafer
That happens. Anybody?
- [41:05]
Doug
Yes.
- [41:06]
Justin Andrews
And so it's not like there's something in GLP1s that does the. But it's being presented like the GLP1.
- [41:12]
Doug
All the GLP1 doing that.
- [41:14]
Justin Andrews
Yeah. Eats away at your bones.
- [41:15]
Doug
Right?
- [41:16]
Adam Schafer
No. And by the way, I'm not. Again, I want to be clear. We're not like, pro. Like, GLP1s will fix everything. So there's pros and cons.
- [41:23]
Doug
It's a tool.
- [41:24]
Adam Schafer
This is weird, by the way. I went down the rabbit hole for a bit. I only had a little bit of time, and I'm like, what are. Are there any known GLP1 blockers? Saccharin. Saccharine was an artificial sweetener that they kind of stopped using for a while. Apparently, that may have some effects like that. But of course, people realize the. This. Some of the craziest science that goes into chemical engineering. Okay. Is the science that goes into heavily processed foods. Like the highest paid scientists who understand chemicals and understand how to put them together to elicit changes in your body. The two places they work are the pharmaceutical industry and the. And the food. The processed food industry. Those are the two biggest industries. That's where you get paid the most, by the way. The processed food industry is so powerful that they completely influenced our food pyramid, our guidelines. Like, they're so powerful. They. They basically pull the strings when it comes to, you know, what's supposed to be healthy for us. Let's put a little.
- [42:19]
Doug
Little GLP1 blocker in there, bro. Dude, let's. Let's also put a little meth.
- [42:24]
Justin Andrews
You know, let's keep them coming back.
- [42:26]
Adam Schafer
Well, what will happen is people will eat it.
- [42:27]
Justin Andrews
Yeah.
- [42:28]
Adam Schafer
And this GLP1 blocker will just make them crave that food more. And I realize it. Oh, I like this.
- [42:33]
Justin Andrews
So how much do you know about the science around the msg? Like, how much? So I, I'm not that aware of it. Although I remember when neuro.
- [42:43]
Adam Schafer
Neuro. It's got some effects, neurotoxic effects. Some people will say neuro excitotoxin. There you go. And so some people really get bad effects from that.
- [42:53]
Justin Andrews
So I, I remember Noticing something. This was years ago, I think I shared it on the podcast a long time ago, briefly. And there was a time this was when I was living in another house. The drive. The drive to work, to the. To the studio. I drove by a Chick Fil A every morning, and I remember starting to eat the Chick Fil A chicken sandwiches for breakfast. And they are just. They're to die for. They're amazing. And I would eat three of those suckers every drive on the way. And I remember talking to Katrina going, like, man, I can't remember the last time I felt an addiction to a food as strong as I feel to this. This thing. Like, I was craving it. Like, I never. And then later on, I found out that they use MSG inside their chicken. And so it was interesting that I noticed that first. Then I found out about the msg. So I was so curious to, like, how effective is that at causing people to be addicted to the food and crave the food?
- [43:50]
Adam Schafer
The addictive properties.
- [43:51]
Justin Andrews
And how is that legal?
- [43:53]
Adam Schafer
Yeah. So the addictive properties of food are not relegated to one ingredient. It's a combination of ingredients and flavor and texture that creates the addictive property. Right. So fat is a part of palatability. So is sugar. So is salt, and then so are lots of other things. And when you put them together in the right formula, this is where the science comes in. This is one of these. These engineers, by the way. They all used to work for the tobacco industry. These formulas, they figure out how to put it together, and then that's what creates, like, sugar. Like, if I gave you a packet of sugar that you would put in your coffee. Yeah, it tastes good, but it's not as palatable as a processed food that's high in sugar, because there's a combination of things.
- [44:35]
Justin Andrews
So are you saying that it's. And maybe Doug fact.
- [44:37]
Adam Schafer
I think Chick Fil A just figured out how to make their sandwich.
- [44:39]
Justin Andrews
That's what I say.
- [44:40]
Adam Schafer
Super palatable.
- [44:41]
Justin Andrews
You think it's more that.
- [44:42]
Adam Schafer
Yeah, yeah, because that's.
- [44:43]
Justin Andrews
That's interesting to me because I haven't felt something like that in a long time. It's a wild, like, pulling me. I. I definitely.
- [44:52]
Adam Schafer
He was turning tricks for.
- [44:54]
Justin Andrews
It was. It was wild. I mean. Mean, it's. There's not a lot of foods anymore, and I guarantee there's somebody who's listening who definitely has that feeling where you get pulled to a food so, so strongly, and it was so hard to. To not get it. And then. And then once it was out of my Life for a while. Not a problem at all. Like, I mean, I can't. It's been years since I've had one, but once I. Once I introduced it, man, the. The pull on that. Do they use msg? I just want to make sure I don't.
- [45:19]
Sal Destefano
Yeah, they do.
- [45:20]
Justin Andrews
Okay. So I thought. So.
- [45:21]
Adam Schafer
It's a preservative, right, to keep food from going bad?
- [45:23]
Sal Destefano
It's a flavor enhancer.
- [45:24]
Adam Schafer
Oh, flavor enhancer. Yeah.
- [45:26]
Doug
Enhancer.
- [45:27]
Adam Schafer
These words that they use.
- [45:28]
Justin Andrews
Flavor enhancer. Well, I mean.
- [45:30]
Adam Schafer
So monosodium glutamate. Is that what it is?
- [45:32]
Justin Andrews
Okay, and what is it? Is that all it's supposed to do is enhance flavors is what.
- [45:36]
Sal Destefano
Yeah, it's used a lot in Asian cooking.
- [45:38]
Adam Schafer
Yeah. Yeah.
- [45:39]
Sal Destefano
But they put it in your stir fry.
- [45:40]
Adam Schafer
There's debate about it, but the wellness space is pretty anti. And the wellness space, they've been anti forever. They tend to be right. They're always right. But they tend to be right when they're anti something for a long time. Remember, the wellness space was anti fluoride. They're into a lot of things that people are like, ah, you're dumb. And now we're like, actually, yeah, they might have had a good point there.
- [45:59]
Justin Andrews
Yeah. I mean, there's. It's. It's not often that there's something like that where I make a connection and then later on find out there's something like that. I'm like, okay, I feel like, oh.
- [46:06]
Adam Schafer
That'S how it works. It excites neurons in the brain when eaten. It's a drug. So it's an excitotoxin. Because I think that what that means is if you excite the. Some of the neurons too much, that actually could cause damage. And so that's the fear, right? That was the fear mongering part of it, I think. Interesting.
- [46:24]
Justin Andrews
Well, I mean, it also. But if. If it does exactly with what it sounds like it says it does, which is. And they have figured out an incredible formulation that makes the most.
- [46:32]
Adam Schafer
You know what else excites your neurons? Cocaine. I mean, lots of drugs do that to you. Yeah, that's so funny. It's no big deal, you know, that's hilarious, dude.
- [46:41]
Doug
I gotta tell you guys about a scam and just. I want to be clear. Like, I fell for this and it's. It's not something that I had thought like, initially, but I. That was. It was logical to me. I bought this product because I want my dogs to stop barking so much. And I'm like, ah, I'll put the the shock collar on. I could do it on the big dog. And I was like, I don't really want it. You know, you can put it to a setting where it kind of buzzes them instead of like, hurts them. But, you know, then I have like a little wiener dog, and I'm like, that's not gonna work. You can't have. And so I bought this product that was like a. One of those sound frequency speakers. And so think about this logically now, okay? You're buying a product and it's trading.
- [47:24]
Justin Andrews
Proposing one one annoying noise for another. Annoying.
- [47:27]
Doug
Well, it's not even that. That would have been.
- [47:28]
Adam Schafer
Yeah, that would be another problem.
- [47:30]
Doug
You can't hear the noise.
- [47:31]
Adam Schafer
So because you can't hear the noise.
- [47:33]
Doug
And you're human, that it's immediately bullshit. Because, like, how are you going to be able to test that? And it's not working. And so I'm like, wait a minute. They just sold me a box that you plug into the wall.
- [47:45]
Adam Schafer
Did you look it up?
- [47:46]
Doug
Yeah, it's total.
- [47:48]
Justin Andrews
Oh, no way. So the claim is that it's a different frequency that humans can't pick up. Yeah. You just pray that it works. Yeah. Meanwhile, all it is is a box.
- [47:59]
Doug
Somebody please tell me if this has ever worked for their dogs. I doubt it, dude. So anyway, I was just like, this has to be like a crazy scare.
- [48:06]
Adam Schafer
I've. I've heard dog whistles before. You can hear them still.
- [48:09]
Justin Andrews
Oh, dog whistle. Dog whistle is different.
- [48:11]
Doug
Yeah, you can hear that, but like, that's different frequency.
- [48:14]
Justin Andrews
The dog whistle is different.
- [48:15]
Adam Schafer
Oh, okay.
- [48:15]
Justin Andrews
Oh, yeah, yeah, that's different.
- [48:17]
Doug
Yeah. I was like, oh, man, I'm such a sucker.
- [48:19]
Adam Schafer
You know, there was this thing that I did once where you listen to these. Maybe you might be able to find a video on YouTube where you listen to different frequencies and it'll. It'll tell you at what age you can't hear a particular frequency anymore. And I did it with my niece and nephew, and they were able to hear things that I'm like, nothing's playing right now. They're like, yeah, you can't hear it. I'm like, oh, no, I can't hear it. What's going on?
- [48:39]
Doug
Yeah, that freaked me out.
- [48:40]
Adam Schafer
No.
- [48:41]
Doug
Why am I not hearing this?
- [48:42]
Adam Schafer
Yeah. Earlier we were talking about sleep. I got to bring something up that's really interesting. So this is a common thing that people will complain about that they wake up and there's a common time. It's like between 1 and 3am so they'll wake up between 1 and 3am they don't know why. They wake up and they're up and it takes them a while to get back to sleep. And there's, you know, lots of, you know, Western medicine reasons. They'll say why this may be an issue. Maybe you have caffeine intake or this, that and the other. But apparently. So this is a common, one common complaint I used to get from clients when it came to sleep. And at the time I had an acupuncturist. And I just remembered this the other day because we're talking about sleep. I'm like, I want something else on sleep. And I brought, and I looked this up and I remember her telling me this. She said, now Eastern medicine communicates things very differently than Western medicine. Very differently. Like the way that they communicate this is. And they use, you know, energies in.
- [49:40]
Doug
The body meridians and all that stuff.
- [49:42]
Adam Schafer
Yes. So here's what they attribute it to the liver. So they say that your liver is overburdened or struggling and the symptoms are more irritability and emotional disturbances that make it difficult to fall asleep or wake us up in the middle of the night. And they say it's too much heat in the system and you have more wild and disturbing dreams. So they say it's the liver you need to work on detoxifying the liver or liver strengthening herbs or whatever. And I had clients that worked with this woman and she cured them. She cured them by giving them certain herbs and working on. So I looked it up. I was reading about it, by the way, Eastern medicine, like if you're a Western medicine individual, sometimes it sounds like woo woo and like whatever. But I do want to say this, like, although some Eastern medicine, quite a bit of it now is backed by double blind placebo controlled studies. This is medicine that was practiced for a long time. I don't know. Doug, do you know how long? Yeah.
- [50:43]
Sal Destefano
Chinese medicine, 3,000 years. Ayurvedic, 5,000 years.
- [50:46]
Adam Schafer
Okay. So when it's been practiced for that long, what you have been around, you don't have. They didn't use the scientific method back then, but what they did have were incredible amount of anecdotes. So over time and time and time and time, you start to kind of see what's true and what isn't true. So I hate it when people dismiss ancient medicine methods. I'm not saying they're always right.
- [51:09]
Justin Andrews
I hate the fact that in today's day and age, with technology and the ability to communicate all over the world that we don't Our doctors don't use both.
- [51:17]
Adam Schafer
Yeah.
- [51:17]
Justin Andrews
Like, why is that not part of the process when you go in and arrogance, whether it be a cold or it's something you're trying to figure out you got going on and the doctor doesn't lay out, like, kind of all your options. Like, here's some of the things, here's some natural things that you can try and take, see if that makes you feel better. If you don't, I can prescribe this to you. That could potentially kill it. And like, why, why is that not communicated like that?
- [51:36]
Adam Schafer
I think because there's such, they're all.
- [51:39]
Justin Andrews
They'Re all, all of this education, drug industry.
- [51:41]
Adam Schafer
It is. But it's also such a broad study that to get your Western medicine, you know, degree in formal education and then go get your Chinese medicine.
- [51:50]
Justin Andrews
Well, so I don't even think. It doesn't even need to be that crazy and extensive. Like, by no means are either any of us, like, you know, that proficient at Chinese medicine, but you know, enough that when I get a cold, you go like, Adam, take this, this, and you know, say, you don't need, I don't need you to be like that. Like, just, just, just like the broad stroke would be.
- [52:09]
Adam Schafer
What I'm starting to see now pop up a little bit are clinics that use all of them. So they'll have like Western medicine.
- [52:15]
Justin Andrews
Dr. Really?
- [52:16]
Adam Schafer
Yeah, they'll have. And then they'll have acupuncture. They'll have some Eastern medicine. Yeah. And they all functional medicine practice.
- [52:22]
Justin Andrews
I mean, I guess that's what Dr. Cabral is, right?
- [52:24]
Adam Schafer
He is. No, he actually is one of the few people has those.
- [52:27]
Doug
Yeah, he's.
- [52:27]
Justin Andrews
Yeah, I mean, he's, he, he came up in the Western medicine and then went over and got all his Eastern. And so he's like the combo now.
- [52:33]
Adam Schafer
So what I did, because I'm like, well, I'm going to talk about this. I want to give people a solution. So I went through all of our partners. Do we have any products for this organifi. Does they have a liver detox supplement with milk thistle, triphala, artichoke leaf, which have all been shown to help the liver to strengthen the liver. Yeah. So if you're listening and you're like, I've tried everything, and I wake up in the middle of night and I don't know what the hell's going on. I mean, it's inexpensive. It's. It's not. I mean, it won't hurt you.
- [53:01]
Justin Andrews
What's it called?
- [53:02]
Adam Schafer
It's called Liver Detox. Oh, and you could take it and if it. See if it helps. If it helps with that.
- [53:08]
Justin Andrews
Pull the bottle, Doug, so I can see it. I actually feel like I haven't seen this.
- [53:11]
Adam Schafer
You haven't?
- [53:12]
Justin Andrews
I. I don't know. That's why I'm asking him to pull up the bottle.
- [53:14]
Adam Schafer
We had a bottle of it here.
- [53:15]
Justin Andrews
I mean, I'm sure we do. Right? We have everything. Right. But, I mean, we also have a lot.
- [53:18]
Sal Destefano
Liver Reset.
- [53:19]
Adam Schafer
Liver reset. Sorry.
- [53:20]
Justin Andrews
Can you pull it up so I can see it?
- [53:21]
Adam Schafer
Yeah, it's called Liver Liver Reset. There it is right there.
- [53:25]
Justin Andrews
And it's not. It's not a new product style. They've had it for a while.
- [53:27]
Adam Schafer
No, no, they've had it for a while. Right there.
- [53:29]
Justin Andrews
Oh, it does look a little familiar.
- [53:30]
Adam Schafer
Yeah. Yeah.
- [53:32]
Justin Andrews
Huh.
- [53:32]
Adam Schafer
Yeah.
- [53:32]
Justin Andrews
I guess I've never really looked at it.
- [53:33]
Adam Schafer
It's inexpensive. Try it out if that's you. You know, see. See if it makes a difference if you sleep better. All right. Last thing I got to tell you guys this. I. There was this expert on. I think it was on. I don't know what platform it was, but he was talking about the factors that reduce the risk of your child being either abused or abducted or, like, what do you. What. What prevents child predator.
- [54:01]
Justin Andrews
No, I'll tell you. What you're referring to is not what.
- [54:03]
Doug
This is a movement, dude. This is.
- [54:04]
Justin Andrews
This is not what you're. You're referring to an interview that they interviewed the most prolific child abductor ever, forget the name of the guy. And he was interviewed and asked, what is the number one deterrent from you picking a child? And they. Was it sex? Was it age? Was it race? All those things didn't matter. He didn't. He would abduct all of them except for one. One thing determined their father felt like a threat. A threat? Yes. That's what.
- [54:30]
Doug
A dangerous father.
- [54:31]
Adam Schafer
Yes.
- [54:31]
Doug
Yeah, that was something that was a big deterrent.
- [54:33]
Adam Schafer
So if you're a dad, like, lift.
- [54:36]
Justin Andrews
Weights, man, be scared. I just showed up, Katrina.
- [54:41]
Adam Schafer
I mean, it makes perfect sense.
- [54:42]
Doug
I. I'm like, this needs to be, like, a whole movement because I. I'm so on board with this. Is. Is like, you know, just being that, you know, something you can actually contribute and control is the fact that you can be big, scary and dangerous.
- [54:55]
Adam Schafer
Yeah.
- [54:56]
Doug
And that's. That's, you know, just.
- [54:58]
Adam Schafer
Just appearing that way.
- [54:59]
Justin Andrews
Well, what is. What is Jordan Peterson say? There's. He says, like, the Bible says it, too. There's a. There's a Verse of it. Like the. You having the ability with them refraining is like one of the most. Like, what is. There's a. There's a term or there's a verse for that that I. That's. That's slipping my mind right now.
- [55:14]
Adam Schafer
But there's an old saying how important.
- [55:16]
Justin Andrews
It is for us to be that way but then also be able to. To be in control of that. Right?
- [55:20]
Adam Schafer
Yeah, there was. Well, there's one saying. It's not a verse in the Bible or anything, but it's like it's better to be a warrior in a garden than it is to be a gardener.
- [55:27]
Justin Andrews
So I have that quote in Max's room.
- [55:29]
Adam Schafer
You have that in your son's room?
- [55:31]
Justin Andrews
It's in my son's room, bro. The first quote I ever framed to put in his room.
- [55:35]
Adam Schafer
Wow. Yeah. Yeah, that's great.
- [55:37]
Doug
Yeah.
- [55:38]
Justin Andrews
That's the artisan zoo.
- [55:39]
Adam Schafer
Oh, is that what it is? The world's best probiotic is seed. Hands down. They have the best researchers, the best data. They're cutting edge. If you want the benefits of a probiotic, you gotta go with seed. Go check em out. Go to seed.com mindpump. Use the code 25. Mindpump. Get 25% off your first month's order of seeds daily. Symbiotic. All right, back to the show.
- [56:01]
Sal Destefano
First question is from Meg's Gardner. You guys are always giving great advice on fat loss, but can we get some rapid fire tips for hard gainers?
- [56:09]
Justin Andrews
Oh, man, I love hard gainers. I was gonna say that's our. I mean, that's, that's.
- [56:13]
Adam Schafer
Adam and I are like. We identify.
- [56:14]
Justin Andrews
Yeah, yeah. You know, and let's just to. Just to keep it real with the audience. The reason why we don't talk about it as much as we do is just because it's. It's that there's a smaller percentage of people that struggle. Yeah, a lot more people struggle with losing.
- [56:28]
Adam Schafer
So much so that when you tell someone else you're a hard gainer or usually people look at you like.
- [56:33]
Justin Andrews
I remember I trained myself as a trainer to not actually talk a lot about my own personal struggle or journey that way, because most of my clients couldn't identify, oh, what a terrible problem. Yeah, exactly. I wish I had your problem.
- [56:46]
Adam Schafer
I'll tell you, I'll give you the things that made the biggest difference for me and the things that I saw that made a big difference for my clients that were hard gainers. And I did have some. That it wasn't a majority, but I did have some. Here's an easy one. And when I was younger, I could do this. I can't do this now because I can't have dairy anymore. But I would literally just tell my clients with every meal, drink a big glass of whole milk. And that would pack muscle on people inside.
- [57:12]
Doug
I told football team that and it was definitely effective. It's so simple.
- [57:16]
Adam Schafer
It's a simple way to add calories and high quality protein to every single meal. It's like how many calories are in 16 ounces of whole milk, dog? You should look that up because you add three or four of those in a day.
- [57:27]
Justin Andrews
A couple hundred calories and it's per class.
- [57:29]
Adam Schafer
Yeah, dude. Yeah.
- [57:30]
Justin Andrews
So, I mean, I have a bunch of stuff for this. I mean, because there was. I remember, I remember being a 180 pound personal trainer and then, you know, obviously going all the way up to as high as 250. Right. So and, and each, each.
- [57:43]
Adam Schafer
You got up to 250.
- [57:44]
Justin Andrews
Yeah, well, 247 naked first thing in the morning, so, you know, roughly 250end of the night. Yeah, yeah, yeah, exactly, exactly. You know, and so, and I remember every hurdle. Right. Like in level. And so I had breakthroughs for this. The first and probably the biggest for me was staying ahead of your calories and like, really prioritizing getting my protein intake and my, my. And my food early.
- [58:09]
Adam Schafer
Yeah.
- [58:09]
Justin Andrews
Because I was. A lot of hard gainers. Are breakfast skippers or so common? Yes, very, very common with hard gainers. And then they think they're going to make it. They eat a lot come lunch and dinner, but then they're just behind. They're behind. And most importantly, they're behind on protein. The other mistake I made was thinking that because I needed to eat and I was skinny and I would never put body fat on, I would eat anything and everything that I could get my hands on, thinking I just need the calories. But then I would fill up on junk calories and not hit my macro targets in order to build muscle. And so actually eating leaner food for the bulk of the day, and then if I needed additional calories, I would add those at the nighttime. In other words, hit your protein. Exactly. I'd have my macro goal if I need to hit at least 3,000 calories and 200 grams of protein through whole foods. And then if I still want more on top of that, I'll add the cereal at night or the ice or the treats and stuff like that, or the protein shake or whatever that was all flavorful with Peanut butter and banana and everything like that. But I had an easier time because what I found was that healthy whole foods was easily digestible and I could eat again within two hours. That really helped me pack on size.
- [59:20]
Adam Schafer
So Doug looked up like a 16 ounce glass of whole milk. You drink three of those a day, that's 860 extra calories a day.
- [59:27]
Justin Andrews
And how much protein?
- [59:28]
Adam Schafer
Very easy. Oh, I don't know what the protein was.
- [59:30]
Justin Andrews
About 12 per.
- [59:31]
Adam Schafer
So I think maybe more. Look that up, Doug. But you've given yourself high quality protein, good fats, whole milk. If you could digest milk, it's healthy for you. Very easy. Here's another one, and this one I figured out later as an adult. But if I knew it as a kid, it would have been amazing. And I've recommended this to people as well. You know, rice is a great source of complex carbohydrates. Easily digestible. It's a great way to get them 16 grams each. So 16 times three, boom. You got yourself a nice amount of protein as well. Okay, so rice. Rice is great, easily digestible. Best source of carbs, in my opinion, for bulking because you can have so much of it. Cook it in bone broth.
- [60:10]
Doug
Bone broth? Yeah.
- [60:10]
Adam Schafer
And add a bouillon cube for flavor. You've just added 20 grams of protein to your rice. And it's rice. It's rice. It's protein rice. That's what you've done.
- [60:19]
Doug
It tastes good. Yeah, it blends nicely.
- [60:21]
Adam Schafer
Oh, my God. You literally just, instead of boiling it in water, you do it in bone broth. And then you throw some ground beef in that. And that was like my meal for bulking when I figured this out, was ground beef, rice. And I would have salsa with it. And then I'd have vegetables that I put a lot of olive oil on. And then I would have that like a few times a day. And that was incredible. Then the next tip I'll tell you is this. Powerlifting tends to put muscle on hard gainers, because hard gainers, in my experience, tend to over train a little easier. And so when I've taken hard gainers and I've reduced their volume and had them train to get strong, just get stronger. Squats, deadlifts, and bench, they tend to pack on the size with the calories.
- [61:04]
Justin Andrews
Last piece I'd give, palatable meats. Don't shy away from chicken thighs, ribeyes, tri tip, sausage. Like those meats, they come with a good amount of calories because the fat, they're palatable. So you can eat a lot of them. That, that helped me a lot. That's where I try to chase my calories. Like that would get the calorie number up while you're simultaneously hitting your protein target. But I really think that most hard gainers have a hard time staying on top of their calories early and simply just prioritizing that early in the day made a huge difference.
- [61:37]
Sal Destefano
Next question is from Matthew Norris, 26. How do I tell if a coach is worth the investment if the only option is online?
- [61:45]
Adam Schafer
It's a good question. You know, it's a lot of the same things you look for in an in person coach, right? So when you're doing your assessment with them or your consulting call, and by the way, if they don't do that, then that's already a big red flag, right? You should be able to get a free consulting call with them. If they're, if they're asking a lot of questions and they're individualizing their advice and there's nuance to what they're saying and they make you feel comfortable, they make you feel like they understand where you're coming from, then that's usually a really good sign. If the coach right out the gates gives you recommendations right off the gates tells you what they're going to do with you and isn't listening to you. Like I have a story about this. Like I'll never forget. I had a woman who hired me years ago. She came to me because she went to another personal trainer first. So she was a woman at the time. I want to say she was in her 60s, she was, you know, kind of underweight, osteo, like on the borderline of osteoporosis. Went to a trainer, told the trainer what she wanted to do. Strengthen my bones, strengthen my body, improve my health. And then the trainer kept saying, we're going to get you ready. We're going to make you look good in a bikini by the end of working with me. And she was like, why do you keep saying that? I said nothing about a bikini. I want stronger bones. Like that's my main thing. And so she came to me because she was fed up, brought it up in one of her classes. She was a teacher and one of her students used to work for me. And she recommended. And she came to me and she was very skeptical. And she tells me later we became very good friends. The reason why I hired you, Sal, was because you asked me lots of questions and you really tailored your advice, which to me was like, well, yeah, that's what you're supposed to do. So I think that's, that's the biggest thing right there. Like, are they really curious? Are they asking you questions? Or does it just sound like they're doing a checklist and just telling you what to do?
- [63:30]
Justin Andrews
Matthew, I would tell you just to email into our team and then our team will refer you to somebody. We've got over a thousand trainers that have gone through our certification and course, many of them are online coaches and trainers. If we have availability with our trainers that are here, then they could potentially do that. So email into us and if we can't personally help you, then we'll be able to refer somebody.
- [63:50]
Adam Schafer
What do they email?
- [63:51]
Justin Andrews
Email any infomindpuntmedia.com.
- [63:54]
Adam Schafer
Okay.
- [63:54]
Justin Andrews
Yeah.
- [63:55]
Sal Destefano
Next question is from Jenny Huseth. I've seen lots of ads for beef organ supplements for women. Is that something good for females? And if so, what is a good reputable company to go through?
- [64:08]
Adam Schafer
You know, a beef organ supplement like liver, like desiccated liver or something like that. Or oftentimes it'll say be. It'll just say beef organs. Right. And it's a mix of liver, heart, kidney, whatever. Think of them as a natural B multivitamin. So there's a lot of B vitamins in those. There's some iron, which women. If, if between men and women. Women oftentimes need iron more so than men. I should say. Not everybody needs iron, but if someone does need iron, it's typically a woman. Because they menstruate. Yeah, every month gets depleted. So that's the value of them, is that you're comparing a beef organ supplement to a B complex supplement. Which one is better? Well, B complex supplements are going to have more of higher doses of the B vitamins. But then people argue that beef organ supplements have cofactors that you find in the actual organs. And they're natural. Right? That's what they're gonna say. They're natural. Which one would I recommend? Well, if it's general health, I'd go with beef organ. If it's like your doctor's, like you're low in B12 or you're low in B6, go take one. That tells you exactly how much you're getting.
- [65:20]
Justin Andrews
I was gonna say, wouldn't you Normally say add 1oz of organ meat to your beef whenever you make your beef.
- [65:28]
Adam Schafer
Ground beef or whatever? Yeah, that'll do it.
- [65:30]
Justin Andrews
I mean, if you just did that a couple times a week and hide it and disguise in there, go the whole food ways, that would be number one. And then the second option would be we have companies like Paleo Valley that have like in, they have beef organ.
- [65:43]
Adam Schafer
Complex, grass fed organ complex.
- [65:45]
Justin Andrews
Right. So that's a reputable company, offer a good product. But I think we'd always go first, try and put it in your food, right? It's cheap, you order it when you go to the butcher or whatever like that, get a bunch of it. And then every time you ground up any sort of beef, bison, any of those things like that, you know, throw one ounce to the, you know, 12 ounces of meat that you throw in there and you can't taste it and.
- [66:06]
Adam Schafer
You get really, really nutrient dense. But ye are more likely because she said for women. And I know why. It's because when you look at B vitamin deficiencies in iron deficiencies, they're higher in women. So historically, beef organ, you know, supplements were relegated to bodybuilders. Bodybuilders love that back in the day. And women, women were recommended these things.
- [66:30]
Sal Destefano
Next question is from Andrew Booth 31. What's your all time favorite exercise to perform?
- [66:36]
Adam Schafer
What is your favorite exercise?
- [66:38]
Justin Andrews
Your deadlift.
- [66:39]
Adam Schafer
We already know, you know, people, you say deadlift because that's my best lift, but it's actually not my favorite to perform. It's the one I'm the best at, but it's not like the one that I just, I love doing.
- [66:49]
Doug
Makes me feel like one you're not.
- [66:51]
Adam Schafer
As good at, huh?
- [66:54]
Doug
What are you trying to say?
- [66:55]
Adam Schafer
What I'm saying is that I like deadlifts. I'm good at them, but it's not my favorite to perform. My favorite ones to perform are the ones that, like, that make me feel really good, you know, afterwards, like pull ups tend to do that to me. Heavy carries tend to do that for me. And then, you know, this is the bro coming out here. But like arm exercises, right? I just like the pump that I get from them. Those are my, those are my favorites. But you know, deadlifts, I'm good at them. So that's why I, you know, it's got.
- [67:23]
Justin Andrews
Yeah, I feel like, I feel like we've answered this before and I feel like if I were to answer this just in the 10 years we've been doing this, if you ask me every year, once different answer.
- [67:33]
Adam Schafer
Yeah, that's true, True.
- [67:34]
Justin Andrews
So I, you know, I find like whatever period of life I'm in at that time, like I'm into something and I'm really enjoying it. I'm liking it. I don't think I've ever had like I mean, if you go all the way back to when I was a teenager, I would say, like, bicep curls when I was a kid, but I'm far from that. In fact, I skip them all the time. Rarely ever do them anymore. So is there a lift you look.
- [67:55]
Adam Schafer
Forward to when you work out? Oh, yeah, I love doing that one.
- [67:57]
Justin Andrews
No, there's really not. Because I especially me, I suck at almost. Almost all the lifts. Right. I'm the one who's in the middle with you guys. Like, I'm not good at anything. Like, there's nothing.
- [68:04]
Adam Schafer
You're good at everything.
- [68:05]
Justin Andrews
No, I'm like, you're not great. I'm average at everything.
- [68:08]
Adam Schafer
It's.
- [68:08]
Justin Andrews
That's terrible.
- [68:09]
Adam Schafer
You're good at all of them.
- [68:12]
Justin Andrews
Good. I'm not good. I'm not that great at anything.
- [68:15]
Adam Schafer
Yeah, but you're good at all.
- [68:16]
Justin Andrews
I'm pretty good at Captain America. Yeah. Average from average across the board. So nothing excites me.
- [68:23]
Adam Schafer
I'm gonna, you know, I'm challenge you. Okay. How about if I change the question?
- [68:27]
Justin Andrews
Okay.
- [68:27]
Adam Schafer
Is there a machine that if you see in the gym, you got to go do. I know there are for you. We've talked about them before.
- [68:33]
Justin Andrews
What is it?
- [68:33]
Adam Schafer
Oh, the pullover machine. Nautilus.
- [68:35]
Justin Andrews
Oh, okay. Oh, yeah. I love that machine.
- [68:37]
Adam Schafer
Love that.
- [68:37]
Justin Andrews
Yeah. Yeah. I mean, that's probably easier as answer. Like machines.
- [68:40]
Adam Schafer
Yeah. Because there's some machines I just love.
- [68:41]
Justin Andrews
Yeah. No, and you don't see that often. And so if I see it, I'm going to go do it right away. But like a specific lift there. I can think of times where, man, I was really in the overhead press. And I'd say right now one of my favorite moves is just to squat because complete transparency. I've been working out very little. But what I'll tend to do is like, at least squat. And I crazy. I feel like if I just kind of squat, I do keep quite a bit, you know what I'm saying? Like, I obviously don't look like best form of me, but the squat is such a complete movement that. And stimulates the body so well that, like just doing three to four sets of squats once a week, like, actually kind of keeps a decent amount of muscle on me. And so I like right now, I really dig that I can get away with kind of just doing that and, you know, keep relative good strength lower body, especially a little bit of upper body from that.
- [69:30]
Adam Schafer
But, you know, it's one machine that Reese, relatively recently we started using and all of us fell in love with.
- [69:36]
Justin Andrews
Because the Viking press. Yeah, the Viking Press is sick.
- [69:39]
Adam Schafer
Oh, that feels.
- [69:39]
Doug
I love using that. Yeah, I mean, I, I definitely shift around with preferences, but, like, because in high school it was bench, and then it was.
- [69:50]
Adam Schafer
Were you always good at bench?
- [69:52]
Justin Andrews
Yeah.
- [69:52]
Adam Schafer
Oh, yeah, yeah.
- [69:53]
Doug
That was just something.
- [69:53]
Adam Schafer
Were you a one plater right out the gates? Yeah. What a piece of crap. One plate right away.
- [70:00]
Doug
Yeah, I went up quick with that. It was because we went in groups when we trained with the football team and I was sort of in the skill position groups. And so I quickly got out of that into, you know, linebackers, running backs, and then went out of that into. And I ended up training all with alignment because we. I could hang mainly because of the bench, like in squat, too. So. And then that became my next favorite was the squat. They backload squat. And then I, I got back into like, Olympic ring training, and then it was Olympic ring dips, which is still one of my favorites to this day. Now I'm trying to come back to overhead press and, and push press, to be specific. And so I'm trying to put all my eggs and emphasis there to bring back that strength. So, yeah, those are definitely. I'm not. Definitely more of a pusher. I'm not a real big fan of deadlifts and. But you, like, carries. I love.
- [71:00]
Adam Schafer
You were clean.
- [71:01]
Doug
Oh, I would. Clean. Yeah. That was a big one.
- [71:03]
Adam Schafer
You know what's crazy is that, you know, you know, I know you guys relate. Like when you've been doing this for so long that, that you can look at a machine, never have used it, and go, oh, that's going to feel good. Oh, yeah, I've seen that recently. I don't know if you guys have seen this. I've seen Brian Shaw use it and all these big strongmen use it. You're standing up and you lay back on a flat on a bench, and it's a standing chest press. Have you seen them?
- [71:29]
Justin Andrews
No, not like that.
- [71:30]
Adam Schafer
So you're standing. You're standing and you're putting your back up against something and it's a standing chest press. Leverage chest press. If you see it, I guarantee you're kind of interesting.
- [71:38]
Justin Andrews
That.
- [71:39]
Adam Schafer
That would feel great.
- [71:40]
Justin Andrews
Like that. Yeah. Just knowing that, it's kind of interesting.
- [71:43]
Adam Schafer
Here it is. Look at this. It's like, if I see this in a gym, I'm doing that for sure.
- [71:47]
Justin Andrews
Why do you think, why do you think they didn't make those initially?
- [71:49]
Adam Schafer
Like, because it's, it's, it's a machine. You have to have like a lever. But you're right. Like I feel like we could have.
- [71:54]
Justin Andrews
Yeah. Like why. Why have we done those laying down for so long?
- [71:57]
Adam Schafer
Yeah, I don't know.
- [71:58]
Doug
I don't know. Yeah, I hate laying down. I think that's. That was the one deterrent from. I liked incline bench. I moved to that quickly.
- [72:05]
Justin Andrews
Even to me it makes sense because it would take up less of a footprint too. Instead of it being a long. This it goes up well because the.
- [72:11]
Adam Schafer
Lever, it actually does take up a big.
- [72:12]
Justin Andrews
Can't take up more than it being long.
- [72:14]
Adam Schafer
Oh, Doug, pull up that picture right there. Right with the blue shirt.
- [72:17]
Justin Andrews
No way. It takes up long.
- [72:18]
Adam Schafer
Click on that.
- [72:18]
Justin Andrews
Then a bench laid out, what you.
- [72:20]
Adam Schafer
Click on, it gets smaller.
- [72:21]
Doug
What's going on? That wasn't helpful. Freaking Google.
- [72:27]
Adam Schafer
Yeah. Yeah, but I mean you could kind of see it. Doesn't that look like they would just feel amazing.
- [72:31]
Justin Andrews
Yeah.
- [72:31]
Adam Schafer
To do a chest press in that position. Yeah. I just saw a video, Brian Shaw.
- [72:34]
Doug
Doing it for sure.
- [72:35]
Adam Schafer
And he was like hitting like some record on it. But I don't even know what's a lot of weight. Oh, look, you could buy one.
- [72:39]
Doug
Oh, cool.
- [72:40]
Adam Schafer
I would get that. How much does that cost us? Request the quote, get on the phone with our cfo. We'll determine the price. Anyway, look, if you like the show, come find us on Instagram. You can find Justin at mindpump, Justin, me at Mind Pump, distefano and Adam at mindpump.
- [72:55]
Sal Destefano
Adam, thank you for listening to Mind Pump. If your goal is to build, shape your body dramatically, improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com 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 resources@mindpumpmedia.com if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.