2553: The Top 5 Exercises That Build Muscle That You Probably Aren’t Doing & More (Listener Coaching)

Summary

Podcast Summary: Mind Pump Episode 2553: "The Top 5 Exercises That Build Muscle That You Probably Aren’t Doing & More (Listener Coaching)"

Introduction In Episode 2553 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, Justin Andrews, and producer Doug Egge delve into five lesser-known yet highly effective muscle-building exercises. The episode not only explores these exercises in-depth but also addresses listener questions, providing actionable insights for fitness enthusiasts seeking to optimize their training routines.

Top 5 Muscle-Building Exercises

1. Behind the Neck Shoulder Press

   The episode kicks off with a discussion on the Behind the Neck Shoulder Press, an exercise that surged in popularity during the 1990s among bodybuilders and Olympic lifters but has since fallen out of favor due to mobility concerns.

   • Adam Schafer [02:25]: "There are muscle building exercises out there that are extremely powerful, that you're probably not doing. We'll start with the behind the neck shoulder press."

   • Doug Egge [03:04]: Questions the inclusion of this exercise, noting, "I don't see anybody not shoulder pressing. And am I getting that much out of behind the neck pressing?"

   • Sal Di Stefano [03:20]: Emphasizes the importance of mobility, stating, "Not a lot of people have good mobility, but when you get the scapular retraction, you can press for an insane pump."

   • Discussion Highlights:

     • Mobility Requirements: Successfully performing this press necessitates excellent shoulder and thoracic mobility.
     • Muscle Activation: Targets the deltoids intensely, maintaining constant tension throughout the movement.
     • Progression Tips: Start with just the bar to master the form before adding weight.
     • Historical Usage: Popular among 90s bodybuilders like Mario Pushanowski and featured in training regimens of icons like Rocky Balboa.

2. Reverse Curls

   Moving to the Reverse Curl, the hosts highlight its effectiveness in developing the brachioradialis and brachialis muscles, which are often neglected in standard arm training.

   • Adam Schafer [08:02]: "Reverse curls are really good at developing the brachioradialis muscle, which when neglected, can limit arm growth."

   • Sal Di Stefano [09:25]: Cautions beginners, "It's one you got to be careful with if you haven't done it before; it can be very sore."

   • Doug Egge [10:01]: Connects reverse curls to preventing conditions like golfer's elbow, saying, "Incorporating reverse curls can keep issues like golfer's elbow at bay."

   • Key Points:

     • Muscle Targeting: Focuses on forearm development, enhancing overall arm aesthetics.
     • Injury Prevention: Strengthens muscles in a pronated position, reducing the risk of common elbow ailments.
     • Practical Application: Ideal for experienced lifters who seek balanced arm development.

3. Guillotine Press

   The Guillotine Press is introduced as a superior exercise for targeting the upper chest, despite its intimidating appearance and high mobility demands.

   • Adam Schafer [11:44]: "The guillotine press really targets the mid to upper chest exceptionally well."

   • Sal Di Stefano [11:54]: Admits limited personal experience, "Can't say I've ever done these, to be honest with you."

   • Doug Egge [12:03]: Shares his approach, "My traditional bench press looks closer to a guillotine press than a strict press."

   • Benefits Discussed:

     • Chest Emphasis: Flared elbows during the press increase upper chest engagement.
     • Mobility and Safety: Requires careful execution to prevent shoulder strain; recommended to start light or use a Smith machine for beginners.
     • Historical Context: Popularized by bodybuilders like Vince Garanda for enhanced chest development.

4. Push Press

   Highlighted as the number one shoulder-building exercise from strength competitions, the Push Press integrates explosive movements to engage both the central nervous system and multiple muscle groups.

   • Adam Schafer [13:35]: "The push press is an explosive shoulder press that involves leg drive to lift heavier weights."

   • Doug Egge [14:27]: Shares personal transformation through the push press, "Using leg drive to lift weights beyond my strict press significantly improved my shoulder strength."

   • Sal Di Stefano [14:41]: Comments on its benefits, "It works fast-twitch muscles and changes up the tempo with acceleration."

   • Insights:

     • CNS Activation: Enhances central nervous system resilience and muscle recruitment patterns.
     • Performance Boost: Transfers to improved performance in both lifting and athletic endeavors.
     • Technique Integration: Encourages stabilization and strength gains by holding weights overhead post-press.

5. Sissy Squat

   The Sissy Squat is touted as the premier quad isolation exercise, offering superior stretch and tension compared to traditional leg extensions.

   • Adam Schafer [17:38]: "Sissy squats provide a better range of motion and quad activation than leg extensions."

   • Sal Di Stefano [18:54]: Reflects on initial apprehensions, "It's funny how people are scared because it looks crazy for the knees, but done correctly, it’s effective and safe."

   • Doug Egge [18:54]: Credits Sal for introducing the sissy squat into their program, emphasizing its benefits for mobility and quad development.

   • Essential Factors:

     • Technique Mastery: Requires proper form and balance; beginners should start with body weight or light resistance.
     • Mobility Enhancement: Promotes hip and ankle flexibility alongside core stability.
     • Progressive Overload: Can be intensified by adding weights, ensuring continuous muscle growth.

Listener Coaching Questions

1. Feeling Hungry at Maintenance

   • Listener (Rainbow Mom 3) Question [57:15]: "Should I feel hungry eating at maintenance?"

   • Sal Di Stefano [57:35]: Emphasizes high-protein intake to minimize hunger, "If you're eating high protein, you won't feel a lot of hunger, but you might have cravings."

   • Doug Egge [58:12]: Suggests ensuring calorie intake is from whole foods, "Fill your maintenance calories with whole foods to enhance satiety."

   • Key Takeaways:

     • Protein's Role: High protein foods promote satiety better than processed options.
     • Whole Foods vs. Processed Foods: Whole foods aid in better appetite control compared to calorie-dense, low-satiety processed foods.
     • Hydration Check: Sometimes perceived hunger is actually dehydration; drinking a glass of water can alleviate false hunger signals.
     • Adjusting Caloric Intake: If hunger persists despite high protein whole foods, consider slight caloric increases as maintenance may have been underestimated.

2. Difficulty with Incline Press and Shoulder Fatigue

   • Listener (Summer L. Wainwright) Question [60:45]: "Why is a behind the neck shoulder press harder than a military press?"

   • Adam Schafer [60:45]: Explains the increased difficulty due to mobility and muscle engagement differences.

   • Sal Di Stefano [61:13]: Notes the challenge of maintaining proper form, "It's hard to just maintain that position."

   • Doug Egge [63:01]: Attributes it to mechanical and technical factors, "If shoulders give out first, it's likely a stability issue or form breakdown."

   • Practical Solutions:

     • Technique Refinement: Focus on chest up and slight upward gaze to maintain an upright posture.
     • Exercise Variation: Incorporate isolation exercises like flies to pre-fatigue the chest, ensuring it engages primarily during presses.
     • Progressive Training: Utilize precursor exercises like the Z press to build foundational strength and mobility for more complex movements.

3. Hips Rising During Heavy Back Squats

   • Listener (N. Kreiser) Question [64:51]: "What are the primary reasons why the hips might rise first in a heavy back squat?"

   • Adam Schafer [65:00]: Attributes it to improper cues and the need to stay upright.

   • Doug Egge [65:09]: Recommends emphasizing chest up to drive the squat upright, preventing excessive forward lean.

   • Sal Di Stefano [65:25]: Highlights the commonality of the issue, often stemming from looking down during the squat.

   • Effective Strategies:

     • Visual Cues: Encourage looking slightly upward to maintain spinal alignment.
     • Bar Placement: Adjusting to a low bar position can help reduce forward lean by altering leverage.
     • Lever Mechanics: Understanding individual limb lengths and adjusting stance width accordingly to optimize squat form.

Additional Insights and Discussions

Throughout the episode, the hosts engage in various tangential discussions, such as the role of exercise in improving sleep quality, debates over raw milk's safety, and reflections on historical corporate shifts from unrelated products to their current market offerings. These conversations, while not directly related to the top five exercises, provide a holistic view of the hosts' expertise and their ability to dissect and debunk fitness myths.

• Exercise and Sleep Improvement: Highlighted strength training as the most effective form of exercise for enhancing sleep quality, attributing benefits to hormonal balance and insulin sensitivity.

  • Adam Schafer [20:49]: "Strength training was the best form of exercise for improving sleep in older individuals."

• Raw Milk Controversy: The hosts critically analyze a misleading study headline about raw milk and the flu virus, emphasizing the importance of understanding scientific context and combating misinformation.

  • Adam Schafer [24:14]: "They take a headline and make it sound alarming without providing full context, which is misleading."

• Historical Company Products: A light-hearted segment where hosts discuss how major companies like Nintendo and Sony originally produced unrelated products, showcasing the evolution and adaptability in business.

  • Doug Egge [48:33]: "It's fascinating how companies evolve; Nintendo started with playing cards before becoming a gaming giant."

Conclusion

Episode 2553 of Mind Pump: Raw Fitness Truth offers listeners a deep dive into five unconventional yet highly effective muscle-building exercises, complemented by practical listener coaching on common fitness challenges. The hosts provide expert insights, backed by personal experiences and scientific references, making the episode a valuable resource for individuals aiming to enhance their fitness regimes. Whether you're looking to diversify your workout routine or seeking solutions to specific training hurdles, this episode delivers comprehensive guidance grounded in real-world application.

Notable Quotes

• Adam Schafer [03:20]: "Behind the neck presses hit the side delts more than a traditional front press."
• Sal Di Stefano [11:54]: "Can't say I've ever done these, to be honest with you."
• Doug Egge [14:27]: "Using leg drive to lift weights beyond my strict press significantly improved my shoulder strength."
• Adam Schafer [20:49]: "Strength training was the best form of exercise for improving sleep in older individuals."
• Adam Schafer [24:14]: "They take a headline and make it sound alarming without providing full context, which is misleading."
• Doug Egge [48:33]: "It's fascinating how companies evolve; Nintendo started with playing cards before becoming a gaming giant."

Further Resources

For those interested in implementing the discussed exercises and strategies:

• Mind Pump Training Programs: Access expertly programmed training protocols at mapsfitnessproducts.com using code "3-50" for a 50% discount.
• Social Media: Follow the Mind Pump hosts for more insights and updates:
  • Sal Di Stefano: @mindpumpsal
  • Adam Schafer: @mindpumpadam
  • Justin Andrews: @mindpumpjustin
  • Doug Egge: @mindpumpdoug
• Podcast Website: Visit mindpumppodcast.com for additional episodes, resources, and community engagement.

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Note: This summary is based on the transcript provided and aims to encapsulate the key discussions and insights from the episode for those who haven't listened to it.

Transcript

[Sal DiStefano]

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[Adam Schafer]

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[Sal DiStefano]

Up on the latest episodes without the ads.

[Justin Andrews]

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump Mind Pump with your hosts Sal Destefano, Adam Schafer and Justin Andrews.

[Adam Schafer]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we had questions pop up from our Instagram page. Listeners wrote in we picked four, we answer them. But that was after the intro. Today's intro was 55 minutes long. In the intro we talk about fitness science, nutrition training. It's a good time. By the way. Go to Instagram indpump Media, follow that page and then post a question under the Quah meme. That's where we pick the questions. This episode is brought to you by sponsors. Organifi is the first one today we talked about the red juice and pure. I'm using them to supplement instead of caffeine. I'm going off caffeine. I'm using using the red juice for energy that is non stimulant producing and I actually feel okay. I actually feel okay with it. Go check them out. Go to Organifi.com that's O R-G-A-N-I-F I.com Mindpump use the code Mindpump to get 20% off. This episode is also brought to you by Element. Element makes an electrolyte powder you put in your water. No artificial sweeteners, no sugar and it's got a thousand milligrams of sodium. It has the right amount of sodium to actually make a difference. Get better pumps, think better, perform better. It tastes great. Sugar free. Go check them out. Go to drinklement.com mindpump. You'll get a free sample pack with any drink mix purchase. Also, we have a special this month for workout programs, Maps Performance and then Maps Performance Advanced Great workout programs. For those of you that are interested in athletic performance, speed, power, agility, strength, muscle and fat loss. Both of them 50% off. If you're interested, go to maps fitnessproducts.com and then use the code 3-50 for that discount. All right, here comes the show. There are muscle building exercises out there that Are extremely powerful, of course, at building muscle that you're probably not doing. We're going to talk about the top five of those exercises. I'll start with the first one. This one was really popular in the 90s. It was one of the most popular shoulder exercises. And then everybody stopped doing them. The behind the neck shoulder press.

[Sal DiStefano]

Oh, yeah, yeah. All of a sudden everybody got scared to do those.

[Adam Schafer]

That's it.

[Doug]

I mean, I like to talk about this. Interesting you put it in this list, though, as a, as a muscle building, like, because I don't see anybody not shoulder pressing. And am I getting that much out of behind the neck pressing?

[Adam Schafer]

Oh, Olympic lifters do them all the time. Bodybuilders in the 90s, bodybuilding. Yes. Strongman bodybuilders in the 90s of all time. I. Personal experience. Now I know why it's not a super popular exercise. There's a lot of fear around them. You need good mobility.

[Sal DiStefano]

Not a lot of people have good.

[Adam Schafer]

Mobility, but when you get that scapular retraction, you can get in that position and press the pump you get in your shoulders is insane. It's ridiculous. It's one of the number one exercises that I'll ever do that'll immediately inflate my delta.

[Doug]

Be interesting to see how much it takes the upper chest out of the movement by going behind the head.

[Adam Schafer]

Oh, yeah.

[Doug]

You know, like, if we actually saw like a graph to show that. I mean, I'm a fan of it, by the way. That's not me challenging it, saying that, like, and I really like it as a. As a goal to be able to do it right. So we talk a lot about this with squatting. Like, people go, well, what if I can't squat? I just, I'll just do leg. But no, it's like, okay, so you don't have a good squat right now. And you have these limiting factors. You have poor ankle mobility, you have forward, you know, all these limiting. So let's make the squat the goal and then let's work towards that. And the benefits you get towards working that goal, I think are unbelievable. So to back you up as far as that exercise and that movement, you know, let's say somebody can't do that yet. The goal to get there and the work that needs to be put in in order to do that is so beneficial. And I remember, I remember I had to start with the bar. That's all I literally behind the neck press, the, the. Just the bar. That's it. And it was because of the mobility. Yeah. Because I just, I didn't. I had limited mobility there and. And worked on it, worked on it, worked on it. And then before long, I was able to do over a plate on there behind the neck like that. And you. Right, great shoulder pumps. And even more importantly, I think the thoracic mobility, shoulder mobility that came with it is what. Is where the real benefits came from.

[Adam Schafer]

Yeah, there's a. Just from holding yourself in this position back here, your delts have to contract. Of course, you need good scapular mobility and all that, but your delts really have to contract to hold them in this position. And so it just maintains a ridiculous level of tension. Now, bodybuilders in the 90s used to say that behind the neck presses hit the side delt more than a traditional front press. I don't know if I necessarily agree with that. I could see the rationale, but, I mean, there's videos of like Kevin Levroni, you know, behind the neck pressing three plates. And this was a soup. This was the most commonly done shoulder press with a Barbell in the 90s. They all did it.

[Doug]

Yeah.

[Adam Schafer]

And this is why I did them, because I was a kid in the 90s and I would look at these bodybuilding mag magazines. Yeah. But I remember seeing Mario Pushanowski, I think that's his name. He was a world. He was the world's strongest man competitor. He's one that looked like a bodybuilder.

[Sal DiStefano]

Yeah.

[Adam Schafer]

And he. I mean, it was like £300. And he would, you know, lock it out and he'd control it and sit on his traps and then lock it out. And I think that's how Olympic lifters do.

[Sal DiStefano]

Big lifters do it. Yeah, sometimes. And you'll see, too, a bit of a push press behind the neck. I've seen guys even do it behind the neck and then in front in the alternate between the two.

[Adam Schafer]

Well, you know who did that?

[Sal DiStefano]

Psychos.

[Adam Schafer]

Rocky. Oh, Rocky. Yeah. And it was part one, I want to say, might have been part two where he did that with the barbell. He's behind the neck in front. Behind the neck in front. Yeah.

[Sal DiStefano]

Oh, my God.

[Adam Schafer]

Because he knows they don't see that these days. One of my. It's one of my favorite exercises. And if you can't do it, start with the stick.

[Doug]

Yeah.

[Adam Schafer]

Literally get a stick and see if you can get in a good position to bring your, your, your, the stick behind your head and just go up and down just with the stick. And you'll get a pump just from that position.

[Doug]

Yeah. I mean, again, to me, the, the real advice here is the, you know, this is a very good goal to be able to do this. This is a skill that we all want to be able to have. And if you can do this, then I know that somebody has relatively good shoulder thoracic mobility. And that's something that I think all of us can work on. And so I wish that was taught to us as trainers. As trainers, we were taught not to do this because the risk versus reward.

[Adam Schafer]

They taught us to do a lot of things.

[Doug]

I know. I mean, they also go past 90 squat, 90 degrees for people too. Don't go deeper than that. Right. So there's a lot of things that we were taught that I think. I wish, I wish I unpacked that more and instead of first just going and teaching clients that way, because I definitely did not do behind the neck presses for clients. But understanding the importance of shoulder and thoracic mobility and how I have to have good thrash and what I know is what's cool. It's like how I talk about a deep squat now. It took a lot of work with the ankle mobility and the 90 90s to get to a place where I could comfortably do ass to grass squatting. What's awesome now is I don't do nearly that kind of mobility work at all to keep that mobility up as long as I incorporate ass to grass squatting. This is very similar is if you might have to do a lot of mobile shoulder mobility, thoracic mobility, to get to where you can actually pull and hold the bar behind your neck. But once you can do it, if you just keep that exercise in your routine, it'll keep good mobility. That's one of the best parts about that.

[Adam Schafer]

Also something that a lot of people don't talk about is the scapular strength and mobility. So the shoulder blade of the scapula has to move along with the upper arm as you do shoulder exercises. I mean, if, if you try to press your arm up without allowing your scapula to move, you'll be very limited. In fact, that's part of frozen shoulder. Part of frozen shoulder issues is the scapula is not communicating. Yeah. Very well. And so when you're doing it behind the back, behind the neck, the scapula has to rotate and really retract as you're doing the press. And so. And that really does, in my opinion, if you could do it well, good, of course, good technique, good control. It just translates well into many, many, many shoulder pressing exercises. And again, Olympic lifters love it for that reason. Next up, reverse curls. And I'll say this on an easy curl bar is probably a better way to do it. Reverse curls are really, really good at developing the brachioradialis muscle. So this is a muscle underneath the bicep. So when you're flexing your bicep, you see the big bicep here. Underneath it is a brachioradi, a brachialis muscle. And then you have the brachioradialis muscle in the forearm. So it's this big, thick forearm muscle. And then the brachialis muscle is a muscle underneath the bicep. In my experience, doing this exercise with experienced lifters who never do this, they see extra growth in their arms because of these neglected, you know, body parts.

[Sal DiStefano]

It's one you got to be careful with if you haven't done before, because it seems like it be, yeah, really sore. It doesn't take much weight, stays there a long time. And I used to. I mean, I used to get that aggravated a bit when I was deadlifting. And so doing reverse curls and really gradually kind of bringing that strength there helps a lot.

[Doug]

Yeah. What, what is the relationship with reverse curls and helping people who tend to have issues with like golfer's elbow and stuff like that? I find that when you teach clients to incorporate some of this, it tends to keep them from getting that. Like, if you were somebody who had issues like that, I think it's just.

[Adam Schafer]

That pronated position and strengthening. You know, so many exerc that we do with our arms are neutral, are either neutral or usually supinated. Yeah, right. And I think it's just a neglected position that we move through a full.

[Doug]

Range of motion, which is, by the way, when you normally have aches and pains and mobility issues, there's a weakness somewhere.

[Adam Schafer]

Always.

[Sal DiStefano]

Yep.

[Doug]

And I, I found that once, I mean, we would have to do some. A little bit of corrective, like, mobility stuff initially with the golfer's elbow. But then if. As long as I incorporated either Zotman curls or reverse curls with that client, I tend, I was able to pretty much keep that at bay so long as I incorporated those movements. So for that reason, I think it's. I mean, obviously you're going. The muscle building. I see another reason why I think that's a really valuable exercise to incorporate.

[Adam Schafer]

Absolutely. I first really started getting good at these as a kid doing judo because some of the throws involved. You grip the gi and you pull towards you. And I thought as a kid, oh, let me do this exercise. And I Remember seeing my arms grow, and I've always incorporated them. I've always been very strong in that position. And whenever I work out, work out with people, I don't do so much these days. But back in the day, I would have them do this, then they'd fall in love with it and everybody would say, oh, my God, my arms. My arms look so much better as a result. Next up. This is an exercise again. I know why it's not popular, because it looks dangerous. Requires good mobility as well. But it's a great upper chest exercise. It's called a guillotine press. So this is a flat bench exercise, but you bring the bar to your collarbone so your elbows are really flared out. You come down to the collarbone, you press. And if you don't have good shoulder mobility, be very careful with this. Go light. But it really does target that mid to upper chest exceptionally well. This was a very popular exercise.

[Doug]

Very bodybuilder, Very bodybuilder.

[Sal DiStefano]

Yeah.

[Adam Schafer]

Vince Garanda popularized this as an upper chest exercise. But you'll get that upper, mid and, you know, kind of upper and mid chest development from it.

[Sal DiStefano]

Can't say I've ever done these, to be honest with you.

[Adam Schafer]

Really?

[Doug]

Have you never done them? I would say my traditional bench press looks closer to a guillotine press than it does look like a.

[Adam Schafer]

You don't do the power lifter.

[Doug]

I don't power lift.

[Adam Schafer]

Your elbows flare out.

[Doug]

Yeah, yeah, I'm definitely. I, I come from that.

[Adam Schafer]

You know what's a good way to do this is on a. On a. I know you're gonna get mad, Justin, but a Smith machine. And the reason why I say that is sometimes with the. With shoulder, with shoulder issues, the Smith machine's already in a track, so you just got to place yourself in position and then you could just press the bar on the track. That's a nice way to get used to doing this version of a chest press.

[Doug]

Yeah, definitely. Recommend starting lighter than what you would do. Mistake would be to go right into bench pressing. What you're used to bench pressing, you do good shoulder mobility in order to do it. So like the behind the neck presses, this is one that you start really light and then work on it.

[Adam Schafer]

Next up, very popular exercise in the strength competition world, but not so much in the muscle building world, which is really too bad. This I would list as my number one most powerful shoulder building exercise. And that's the push press. And now this, a push press is, you know, borrowed from strength competitors. Right. Trying to lift something as Heavy as you can overhead. While a push in the beginning helps you Olympic lifters do this. It's really what you're doing with the push. And everybody says, what's cheating? No, it's an exercise. It's an actual. Another exercise.

[Sal DiStefano]

Yep.

[Adam Schafer]

That push at the bottom allows you to put to press with speed. So this is an explosive. Essentially, it's an explosive shoulder press. It does involve some of the legs with the initial push, but I would argue you get more CNS activation as a result.

[Doug]

It's so funny that you say that. It's form. This is why I never did it, because this is what I would say. I was one of those guys that would say, oh, this cheating strict press. That's weak. You know, not realizing that at all. In fact, I didn't really push press until Justin and I became friends. That was not in my routine. It was not something. Again, I never really identified with powerlifting or anything like that. I 100% was about sculpting my body. Thought it was ridiculous for me to choose this weight that I would use my legs and body English to get up. Let me tell you, that was one of my. Became one of my favorite shoulder exercises for building my delts. And I like to do it with maybe a little bit of a twist. You would say is because you're using body English and leg drive to get up a weight that you definitely couldn't strict press. I'd also stabilize it at the top afterwards, always. So I use those legs, get it up and then hold it.

[Adam Schafer]

That's the way you're supposed to do it.

[Doug]

And then when you do that, you are holding a weight above your head you would never do before. And the body acclimates to that. And the strength and the shoulder gains I got from that were incredible.

[Sal DiStefano]

I think it's a great working fast twitch and. And changing up the tempo with acceleration.

[Doug]

That's the other thing. It's novelty for most novel.

[Sal DiStefano]

It totally, like, places a different type of stimulus on that same. Because I love strict press. Like, don't get me wrong, like, and I, you know, I can understand that, that sentiment that it's like, you know, somewhat of a cheat, but it's a completely different exercise. It just transforms it into something where I'm like, just all about snap and I'm about power. And so it just translated so well to athletics. Because the first move is, how quickly can I get there and how quickly can I move my body? How can I punch somebody off of me? So that way, you know, I can Open myself up to make a play. And so it just translated so well. Plus, you just. Again, yeah, you stabilize overhead. It's. You end up, like, throwing weight. You never would have thought you could throw up, but then you, you know, then you go back to strict press. Watch how your gains improve even in your strict press.

[Doug]

Well, that's what. That's what I got from it was. And I don't remember where I was at. I wish I remember the exact numbers to share with the audience, just to remember that wherever my strict press was at at that time, that was like a max. I hadn't been above that. And then I go to a push press. I could probably do at least 50 more pounds of the push press with my legs. Right. And just getting so used to stabilizing a weight that was 50 pounds over my strict press prior got me comfortable that way so easily, I was able to increase 10, 20 pounds on my strict press later on. So I. I'm a huge fan of.

[Adam Schafer]

This nice variation of this, the way the Olympic lifters do it. And I first started practicing this as a kid in my backyard because we had grass back there. But you push press the weight and you drop it. Oh, no, I didn't throw it until much later. That's a whole nother ball game. That's awesome. Yeah. Where you actually throw the weight. That's right. No, I would. I would push press it, stabilize, then I drop it in front of me. And if you have bumper plates, you could do this because you eliminate the negative portion of the rep. It's way less muscle damaging, and you focus a lot on speed. So you take a weight that is not your max. Something you could press that requires some force that you can produce some speed with. Press it up, stabilize, drop it. Wait, you know, a minute, and then try it again. Great. Explosive upper body power exercise. All right, next up, this exercise I never saw anywhere we started talking about on the podcast. And slowly, little by little, I see people doing it here and there. And I still, to this day, I believe this to be the best quad isolation exercise you could do, period. End of story. And that's the sissy squat. It is a. It's like a. It's like almost. It's like a leg extension, except much more difficult. Way better. And the stretch and the tension at the bottom is exceptional for growth. This is. I mean, I didn't do leg extensions forever because all I would do is sissy squats. And if I wanted to add resistance, I would hold a plate. But this was a favorite among bodybuilders in the 60s and 70s. It's a great one.

[Sal DiStefano]

Well, I never went back to leg extension once I started doing sissy squat like that. It's just so much better range of motion, so much better feel in quad activity. So. Yeah, I prefer it actually.

[Doug]

Yeah, I mean you, I credit you for this one. I mean, I didn't sissy squat till we all got together. And I know that was a favorite of yours. It was built into the program and it became a staple. I know after, after feeling. I think the hardest part is the getting. Doing it until you under, until you get the mechanics of it.

[Adam Schafer]

Yeah, it's the technique you get.

[Doug]

It's a little advanced as far as getting, understanding how to do it correctly. I think that's where a lot of people get hung up. Once you figure out how to do the movement, it's just, it's great for hip, ankle mobility, core like you get a deeper, fuller range of motion on the quad. I mean, I just, I love it. I, I would do, I would do that going forward now. Then I would never do leg extensions. And what's great is you don't need anything. You literally need like one thing to hold on to stabilize you. Like, I mean some guys can do it with no, nothing to stabilize. I still have to use something to keep my balance. And you can load it by holding something in it. And just body weight is normally enough for most people, but you could progress it by adding weight. And so you don't really need much to get this incredible, you know, quad pump from it.

[Sal DiStefano]

It's funny how people are a little bit scared because it looks like it's like crazy for the knees.

[Adam Schafer]

Yeah.

[Sal DiStefano]

Doing that. But in fact too like even just leg extension, I, I feel like is, is more problem.

[Doug]

I feel, I feel more pressure in my knees on the extensions than I do sissy squats. When you do it right, it doesn't feel that way at all.

[Adam Schafer]

So it's, it's just more resistance. You have to have a certain level of strength to do a squat with just your body.

[Doug]

That's right.

[Adam Schafer]

So there is, there are definitely people that can't do one.

[Doug]

Yeah, I'm not taking my 80 year old client on her first session with.

[Adam Schafer]

I wouldn't take a beginner and do a sissy squad. No, not a beginner because they're just not strong enough. But if you work out and you.

[Doug]

Got strong, young athletic kid could figure it out.

[Adam Schafer]

Yeah, you're right. Yeah, you're right. An athletic kid could probably.

[Doug]

Yeah. Young, athletic kid who's. Who's got.

[Adam Schafer]

But not like a middle aged client that doesn't.

[Doug]

No, no, no. Middle age. Just the beginning. We're just starting and actually probably more so I don't know if it's strength or even just the technique of it is a bit. For a brand new client who's like, doesn't have a lot of body awareness yet. Like, that's what it takes. Is that first?

[Adam Schafer]

Okay, so you guys know how the data shows that exercise improves sleep, right? Lots of data on this. Exercise helps with falling asleep faster. It helps with the different REM stages of sleep, so you get better quality sleep.

[Doug]

Do we even need a study for this? I mean, I feel like anybody who's ever worked out and taken a break from working out, like, I'm always one of the first things I noticed since.

[Sal DiStefano]

COVID we have to prove everything all over again. People just like took their brain, threw it in the trash can. Oh yeah.

[Doug]

I just like anybody who's ever seen injections worked out and paid attention to how they sleep versus when they don't work out. Yeah, it's clear.

[Adam Schafer]

Well, there was a study, this was a meta analysis that actually compared different forms of exercise. So that's.

[Doug]

Okay. That's interesting.

[Adam Schafer]

Yes. Different forms of exercise and how they impacted sleep. And it was primarily done with older individuals. Okay. Although I would say you could probably.

[Doug]

So give me the forms.

[Adam Schafer]

High intensity cardio, cardiovascular exercise, walking, sports, strength training.

[Doug]

Okay.

[Adam Schafer]

Strength training was the best.

[Doug]

Really.

[Adam Schafer]

Strength training.

[Doug]

What do they attribute that to? Is it the recovery process of it that your body's needing more recovery?

[Adam Schafer]

They're like, oh, intensity. But that's not true because people do intensity with, you know, intense cardio too. It's not about exhausting the body. I think it has more to do with the insulin sensitizing hormone effects that strength training provide. Right. So insulin sensitivity, the balancing out of.

[Doug]

The hormones from it. That makes more sense.

[Adam Schafer]

Yeah, because like insulin sensitivity is connected to better sleep. Or should I say poor insulin sensitivity is connected to poor sleep.

[Doug]

Well, we just had a great conversation with Dr. Cabral again, and a lot of it was centered around cortisol and stuff like that. I would think that working strength training puts that to work really well and maybe helps level and balance some of that out. Would that play a role?

[Sal DiStefano]

He mentioned too, like, the timing of your workout probably plays a factor there as well.

[Adam Schafer]

Yeah, but you know, like blood sugar. Right. When you have blood sugar issues, especially at night, it'll affect your sleep for sure. Yeah. When you're in. Strength training really affects blood sugar in profound ways because muscle is very insulin sensitive and it's also a storage vessel for carbohydrates. So and this was, and they saw this most profoundly in older adults. And here's the other beauty about you don't have to do a lot of it. Right. Two days a week of strength training is a good routine if done properly. So if you're struggling with insomnia or sleep issues and you want to exercise to help with that, I would do strength training. Now that's not to say that if you overdo it that it won't give you poor sleep. One of the number one signs of over training is insomnia and that's true for any form of exercise, including, you know, including.

[Sal DiStefano]

Well, to your thought of like it being not being attributed to just exhausting the body because you'd see the cardiovascular be a higher priority.

[Adam Schafer]

Right.

[Sal DiStefano]

For depleting you of, of glucose.

[Adam Schafer]

Not to mention this. Have you guys ever experienced this? I'm sure you have like crazy hard workout and it's an hour till bed and then you're just in bed.

[Doug]

Oh no, that is wired. I can't, I can't train anywhere close to bed.

[Adam Schafer]

No.

[Doug]

But I am trying to recall right now, I wish I could recall this, you know, comparing those, you know, two hour basketball run days versus the day that I strength trained and to see what. Because I, I actually assume, Sal, that it had something to do with exhaustion. Like just my body. I assume that I need, my body needs a certain amount of physical activity every day to then properly come down at night to then sleep. And then when I have these days where, let's say I don't and we sit here under this fluorescent light, we sit in these chairs, we don't. It doesn't get to spend that, that at nighttime it feels like it's still needed. It needed that. So if it's not an exhaustion thing, it must be more hormonal. Yeah.

[Adam Schafer]

And I, I did tell Dr. Cabral while he was here and he thinks it has to do with central nervous system because strength training does train the central nervous system. I mean all activity does. But strength training really strengthens the central nervous system because you're, you're calling upon it to fire your muscles in a particular way to recruit, exert force. So. But it's cool. It's a cool, it's another check mark. Right. For strength training.

[Doug]

Speaking of Cabral, are you going to bring up the raw milk thing that he shared?

[Sal DiStefano]

We need To.

[Adam Schafer]

That's ridiculous.

[Sal DiStefano]

Yeah, this is.

[Adam Schafer]

I'll read it to you, everybody. It's pretty ridiculous. But. Okay, this is.

[Doug]

Read the title of the study first.

[Adam Schafer]

This is so stupid. This. This is the kind of stuff that makes me think.

[Sal DiStefano]

So slimy.

[Adam Schafer]

It makes me think that there's this.

[Doug]

This is why we have a podcast, so we can talk about this stuff.

[Adam Schafer]

Yeah. Like, there's a weird agenda that's out there where they're trying to convince the public to. To a particular opinion. And so what they'll do is they'll take a headline, put it up there, not really tell you what the study was or did or if it has any relevance whatsoever. But it sounds alarming. Right? So, yeah, here's the. Here's what it says. This is the title of it. Stanford Study Reveals the Flu Virus Remains Infectious in Refrigerated Raw Milk. Yeah.

[Sal DiStefano]

First of all, what are we to conclude?

[Adam Schafer]

Just, first of all, what does that mean? Yeah. If I took the flu virus and put it in what, Water. Put it in, you know, is it going to stay there unless I put it, you know, kill it with soap? Probably. But what the study did is they took the flu virus and they squirted it in raw milk and then waited to see how long it lasted.

[Sal DiStefano]

Now, how does your.

[Adam Schafer]

What does that have to do with any person?

[Sal DiStefano]

Yeah. What do they take away?

[Doug]

Doesn't even mean that you necessarily would contract from it. Doesn't mean that that's any different than if you put it in water or a peanut butter and jelly sandwich or pasteurized milk. Yeah.

[Adam Schafer]

See, here's the deal. Pasteurized milk is heated up to kill everything in it. Okay? That's what pasteurization is. Raw milk you take from healthy cows, and they don't do that. Okay. So the implication is that because raw milk is not pasteurized, it has the flu virus in there. But that's not what happened. They took raw milk, didn't have the flu virus, injected it, they squirted it in there or threw it in there and then said, oh, if you took the flu virus and put it in pasteurized milk, you would see the same thing. Yeah. Or worse.

[Doug]

Or in any other substance. Yeah, right.

[Adam Schafer]

Yeah.

[Doug]

That's the part that's really weird to me.

[Adam Schafer]

For Coke. I think Coke kills everything we've seen.

[Doug]

You see what Coke does? Like a dirty penny.

[Adam Schafer]

Yeah. Oh, yeah.

[Sal DiStefano]

It cleans your entire, like, dreams.

[Doug]

I'm not going to lie. I think I took it. I took it easy off of Coke for a while after seeing that back up Back off a little bit.

[Adam Schafer]

But there's like a war against raw milk that's been happening for a while. You guys ever seen the videos of. Yes. I don't know what agency. What government agency is it that. That goes in and like, checks this stuff.

[Justin Andrews]

But they're the fda.

[Adam Schafer]

Maybe the FDA or whatever. But they're, like, kicking door down. Yeah.

[Sal DiStefano]

And like, it's like a meth lab.

[Adam Schafer]

Doing, like a raid. Yeah. And they'll have, like, cameras breaking bottles in the farm. Like. Yeah. Smashing bottles. Like, it looks like, you know, like.

[Doug]

You know, probation days.

[Adam Schafer]

Crazy. When you look at the data on raw milk. Raw milk is. Milk from healthy cows is fine. It's. It's perfectly fine.

[Sal DiStefano]

I know.

[Adam Schafer]

Yeah. You know, it's funny. My kids. This one is to give my kids. I give my kids raw milk. Luckily, we could buy it here in California. I could buy it at the. Did you know raw milk, by the way, doesn't go sour if you leave it out?

[Doug]

Yeah.

[Adam Schafer]

It go. Turns into. What does it turn into?

[Doug]

Butter. What's the milk called? Buttermilk.

[Adam Schafer]

Buttermilk.

[Doug]

Yeah. Buttermilk.

[Adam Schafer]

Yeah. And that's because it has beneficial bacteria.

[Doug]

Yeah.

[Adam Schafer]

That offset the bad stuff. I bet you the flu virus would live longer in pasteurized milk because there's nothing to try to offset it or whatever.

[Sal DiStefano]

Yeah.

[Doug]

Speaking of kids and study stuff, I saw this really cool one on kids memories. You know what 90% of the core memories that children remember are?

[Adam Schafer]

90% of the.

[Doug]

90% of the core memories. Yeah. I didn't know this. I thought this was really interesting. Any guesses?

[Sal DiStefano]

Trauma, man.

[Doug]

That's what I would have thought.

[Sal DiStefano]

Negative ones.

[Doug]

Yeah. You know what? And this is what I don't know. So I didn't. This was me listening to someone talk about the study. So I didn't go deep like Sal and read the entire abstract and everything like that. So be interesting to see if they teased out things like that. But it was family trips.

[Adam Schafer]

Oh, family trips.

[Sal DiStefano]

You said that, right.

[Doug]

Yeah. Yeah. They make that much of an impression on a kid.

[Adam Schafer]

Think about your core memories growing up.

[Doug]

That's why. Right away. That's why. That's why I brought it up. Because they confirmed that.

[Adam Schafer]

Right.

[Doug]

With him. Like, man, even with all the trauma I had, I actually was like, you know, I could. I could. I know. I was like. I could record recall. I could recall most all the trips that we probably took.

[Sal DiStefano]

Yeah.

[Doug]

And I thought that. That's really interesting. How impressive.

[Adam Schafer]

You literally, when you said that, I was thinking. And I can remember Camping trips. I can remember.

[Doug]

And so this is so the point of this. This conversation that was really cool because we're always talking about how some people are so much more privileged than others and all this stuff. It's like that what's included in that is camping in your backyard is. It doesn't have to be going to Florida for. Or going to Hawaii for a $10,000 trip.

[Sal DiStefano]

Free park.

[Doug]

Exactly. It was. It was. That's how impactful is. It could be these really basic trips, but they were just trips with the family. And I thought that was a really cool.

[Adam Schafer]

Some of my most fond memories. And I hate saying this because I'm such a. I don't do this with my family, but when I was a kid, we get camping now. Camping is a massive pain in the ass when you're an adult. Work camping sucks for the parents because you got to load things, you got to bring all the kids, you got to bring all their stuff with them. Then you get there, and then setting everything up takes you forever anyway. Yeah. And it's rains, and you got to.

[Sal DiStefano]

Dig a trench around your tent.

[Adam Schafer]

Oh, it's a nightmare. But as a kid, I've got to have to do any of that. Right. Just showed up. Everything ready.

[Doug]

Yeah.

[Adam Schafer]

It was really fun.

[Doug]

It was really cool to hear that because I'm so. You know, that's an area. We travel a lot with Max, and so that. So that's cool. But I mean, I can. I can make an effort to make little trips and little things like that more often. But you're not a camper either. No, but I. How funny, though. I camped growing up like crazy.

[Adam Schafer]

All the time.

[Doug]

All the time. And if you were to ask me what was my. Someone actually just interviewed me and asked me, like, what's my single most, like, memorable thing that I did growing up? It's camping. I. Every. Every year. I've talked about. I've talked about this before. Every year, my. I went with my best friend's family. It was their tradition. They had been doing it for 30 years, and I became a part of it when I was in elementary, junior high, all the way through high school. Even beyond high school, I did this. We go up to Trinity Lake, which is up by Mount Shasta, and we stay there for 10 days. And I just. All we did was camp, fish and boat, wakeboard, and that's all we did. And we played a lot of cards and board games and stuff like that. But that. That is some of my fondest memories. I can recall every one of Those trips and all the things that we did and so.

[Adam Schafer]

Yeah. Did you guys camp in a tent?

[Doug]

I did, but I did a little bougie style, so I always had like the double air mattress. I brought my linen sheets there and stuff.

[Adam Schafer]

It's not that bad.

[Doug]

Yeah. Yeah. So, I mean, I, like, it was still in a tent, you know, but I definitely spruced it up for sure. Yeah.

[Sal DiStefano]

I haven't done it. It's mainly because Courtney just doesn't.

[Doug]

Katrina doesn't.

[Sal DiStefano]

Katrina doesn't.

[Doug]

Like, I would, like.

[Sal DiStefano]

Okay. You know, just got kind of beat.

[Doug]

Out of me, but I totally would. Yeah. There's a side of me that we obviously, we all know that is this kind of bougie side, but I absolutely can go camping. But I have to have like.

[Sal DiStefano]

You got to be in the mindset to do it, though.

[Doug]

Yeah.

[Sal DiStefano]

Like, it's.

[Adam Schafer]

It's. Yeah. Because you have to be accepting of the dirt and accepting of all this can be hard.

[Sal DiStefano]

But it's like, it's going to be a different kind of fun.

[Doug]

There's also, there's. It's a wide spectrum. Like, I have friends that like to go get a motorhome. They're like, let's go hiking 10 miles in and we don't know how we're gonna eat. We're gonna fish and kill our food and like, figure that I'm not interested in, you know, I'm saying there's no restrooms, there's no showers, there's no. We don't know how we're gonna eat like that. I'm not interested in that. But there's lots of cool, like, camping areas where you're right next to a lake and they have nice bathroom amenities and you can. Campsites are clean looking.

[Adam Schafer]

It's even more valuable. It's probably more valuable is disconnection from technology.

[Sal DiStefano]

I'm looking at the stars at night and you don't get that kind of view because all the light pollution and everything else, it's like you just kind of brings that perspective back, I think. I think that's. That's just one of the things just being in nature where there's. It's quiet, it's still, and it's just like it's foreign now to people.

[Doug]

Well, and I think it's so important for us dads or parents in general to incorporate this early. Otherwise it's like anything else, they'll. They'll lose it. They won't do it. They'll never want it. You know what I'm saying? Like Whereas if you at least build a little bit of that tradition or a little bit of that in them, then one, not only do you get the benefits of that. That being strong core memories for them, but then hopefully you build some value in nature and detaching and get away from all that stuff. So. Yeah, I thought that was interesting. And. And I wouldn't have thought that. I would have guessed trauma or some other things like that.

[Adam Schafer]

Well, my. One of my most vivid memories involved camping, but it's also because my cousin and I got chased by a bear. That's a true story.

[Sal DiStefano]

Bear spray story.

[Adam Schafer]

No, no, no, that's another one. I was an adult with that one there. Anyway, speaking of memories and thinking and stuff like that, this is day one of zero caffeine.

[Doug]

Oh, that's right.

[Sal DiStefano]

Yeah.

[Adam Schafer]

And so what are you doing?

[Sal DiStefano]

We gotta look out for you.

[Doug]

Obviously we know you're cutting caffeine, but what are you doing to help that?

[Adam Schafer]

So red juice. I had it this morning.

[Doug]

Organifi.

[Adam Schafer]

Huh? Organifi, red juice. And then I'm doing their pure right now.

[Doug]

Oh, you're doing that too?

[Adam Schafer]

Yeah, so I have it right here in my water. Justin was nice and got me some. Yeah, so I'm doing pure and I.

[Sal DiStefano]

Was looking lost, bro.

[Adam Schafer]

Can I just tell you guys, listen, So I have 400 milligrams of caffeine a day. Is typically what it looks like. Caffeine is a drug. Everybody you go off of sucks.

[Doug]

It's such a drug that if it was, if it was found today be illegal. It would be illegal for sure.

[Sal DiStefano]

Yeah.

[Doug]

By all other standards of everything else that we make illegal. That's crazy. I mean, funny how our society works.

[Sal DiStefano]

Like that was it in Chile where they had like the coca leaves, where they're just, they're hiking, they're doing everything all day long.

[Adam Schafer]

But it's like my wife, my wife did that. She. I remember where she was hiking when she, she used to travel the world all the time and they would have them chew on coca leaves. I'm like, that's cocaine, babe. Yeah, yeah.

[Sal DiStefano]

It's cool though, right?

[Adam Schafer]

But I mean the pure and the red juice are definitely helping. I can tell when I take them. So what's happening with the lack of caffeine for me again, from 400mg to 0 is first off, my workout this morning was just terrible. It totally made my workout suck. Like I was just going through the motions. Like I gotta do this. I did a cold ass shower. So in the gym I took like A two minute freezing shower to try and give me a little bit of energy. And my thought, I'm not super foggy. But definitely earlier around noon, my energy was dipping so bad, so I had to go out there and do a trigger session. So I went out there, those rings attached to the cage, the little trigger session. And then I'm drinking some pure and it's. I'm okay, I'm not. But. But boy, man, that withdrawal from caffeine is. What's the typical withdrawal from caffeine? Look that up, Doug. How long am I going to be suffering for? This is going for 40 days for length. So I'm going to be doing this.

[Doug]

Yeah, but I feel like in a couple days it'll be fine.

[Sal DiStefano]

It's probably like a week.

[Doug]

I think it's a week shorter than that.

[Adam Schafer]

I think it's going to be a week, man. If I feel really good off caffeine.

[Doug]

I'm going to guess 48 hours, bro.

[Adam Schafer]

You think so?

[Doug]

Yeah, no, I'm gonna say 48 hours.

[Justin Andrews]

If I feel two to nine days, see.

[Adam Schafer]

Oh, it's gonna take.

[Justin Andrews]

It can last for two to nine days, but peak is within 20 to 51 hours.

[Doug]

Okay, well, so I think, I think, I think after two days you're gonna feel.

[Adam Schafer]

If I feel really good, here's what's gonna happen.

[Doug]

You would be nine days. I might be close to that.

[Sal DiStefano]

You'll be seven.

[Adam Schafer]

Yeah. I'm gonna tell you guys what's gonna happen. I'm gonna go off. Here's what's probably gonna happen. I'm probably gonna feel really amazing when I get through the withdrawal because I've done. I went off caffeine for years and I just felt so good. I remember being like, this is so amazing. So I'm gonna go off, I'm gonna feel great, and then I'm gonna take a little caffeine and it's gonna be amazing. Yes. It's gonna be like an amazing drug. I'm gonna get right back up.

[Sal DiStefano]

That's the only reason I would.

[Doug]

That's half the fun is the ride back down.

[Sal DiStefano]

Yeah. Oh, there she is. Oh.

[Doug]

That's the only reason why. I learned that a long time ago. All this in my cycles. It's the ride back I'm looking forward to. I'll try to cut this shit out forever.

[Sal DiStefano]

Why would you do that?

[Doug]

I actually, I honestly, I think that's the. When I. Whenever I have friends or anybody I know that's struggling with any sort of attachment or addiction to something that's how I sell it.

[Adam Schafer]

Hey, bro, stop drinking alcohol. It'll be so cool if you think.

[Doug]

You like it so much because you can't give it up every day. If you could just discipline yourself, that gets 10 times better again if you just get off of it for a while.

[Sal DiStefano]

Those 20 beers could just be one.

[Doug]

And you'll be.

[Adam Schafer]

So.

[Sal DiStefano]

You'll be like, feeling.

[Adam Schafer]

Anyway, there was a study done on men versus women and training volume.

[Sal DiStefano]

Oh, yeah.

[Adam Schafer]

Who do you think of? Women. What was I gonna say?

[Sal DiStefano]

Yeah.

[Adam Schafer]

Yes.

[Sal DiStefano]

Yeah, women.

[Adam Schafer]

How'd you know that?

[Doug]

You have babies, bro?

[Sal DiStefano]

Yes, dude. No, they're just better with stress.

[Doug]

Yes. They can handle babies. Can you have a baby?

[Adam Schafer]

No.

[Doug]

Okay, there you go. There's your answer.

[Adam Schafer]

Maybe you. No. No.

[Sal DiStefano]

It's 20, 25.

[Adam Schafer]

No.

[Sal DiStefano]

No.

[Doug]

Bro, have you ever seen a guy with a cold? My wife's sick right now. Still running the house, still taking care of my stuff, still doing everything. If I was sick like that.

[Adam Schafer]

Done.

[Sal DiStefano]

I know women function better under stress. I'll.

[Doug]

They're tougher than we are when it comes to that stuff. They just are. Yeah, well, I didn't need a study for that either.

[Adam Schafer]

Well, I don't know if it's any of that.

[Doug]

Well, let's hear what you're studying.

[Sal DiStefano]

Science.

[Adam Schafer]

That's it. There's no science. That's this. This. They compared how much fatigue men and women accumulate, and they tested four sets of bicep curls to failure. Women suffer significantly less fatigue from training than men. Now, I would. I wonder if this has to do with the overall.

[Doug]

Is there anything going on with like lactic acid or something like that?

[Adam Schafer]

Well, here's what. Here's some more points from it. Women can do more reps than men at a given training intensity, except above 80% once it starts to get really heavy than men, well, then that.

[Doug]

That. Well, that speaks to what. Because we have more of fast switch muscle fibers.

[Adam Schafer]

That's. That's the speculation. So women lose significantly less strength across sets than men, and women can maintain higher muscle activity levels across sets.

[Doug]

Now, based off of that, then, Sal, it would. It would be. Do.

[Adam Schafer]

Are.

[Doug]

Are the long distance runners women just as. Just as good as men? Are they close? They're not, no.

[Adam Schafer]

But. But they're closer than sprinting.

[Doug]

I. I bet.

[Adam Schafer]

Yes.

[Doug]

I bet they're not far off.

[Adam Schafer]

The longer the distance, the closer women close the gap. Swimming is in particular, super long distance swimming. Yeah, women and men are pretty darn close. That's.

[Doug]

I would you guess based off of what you're what you're talking about right now. It's interesting. They're not passed.

[Adam Schafer]

No, no.

[Doug]

In fact, does the, the muscle and strength make up a little bit for the. The lack of.

[Adam Schafer]

Just overall.

[Sal DiStefano]

Takes it out.

[Adam Schafer]

Overall athletic performance. Listen. No, that's a marathon doesn't count. Marathon's too short. You have to look at.

[Doug]

Yeah. Long. Like ultramarathon. Ultra marathon would work.

[Adam Schafer]

Yes. Huh. Ultra marathon.

[Doug]

I would think like some of the, Some of the ultra.

[Adam Schafer]

You know, here's the whole. Like men, women can, can, you know, women can take more stress or whatever. Okay, I get when people say that. But. But when it comes to hormonal effects of too much stress, women are far more sensitive. That's a fact.

[Doug]

So what say what again?

[Sal DiStefano]

Hormonal effects.

[Adam Schafer]

Yeah. So the too much intensity with workouts and stuff. A woman's hormones are gonna go all over the place. Yeah. She'll lose her period because her body is like, I'm not going to have. I can't.

[Doug]

Well, that's the downstream effects. I wonder. What about in the cute. Like in the, in the, in the. In the moment. Right in the moment. Can they handle it? But then the downstream effects are.

[Adam Schafer]

Yeah, I think accumulative. When you, when you add it all up, then like fasting can really stress women's bodies out. Stuff like that.

[Sal DiStefano]

Yeah.

[Adam Schafer]

But look at this. So 50 mile races. So that's a long one. Male record is 729. Female is 8. 1900 mile races. Male is 2058. And the record for women is 2340. So as a percentage, then you see women start to close the gap when it becomes longer and longer swimming. Doug, if I'm not mistaken, the super, super long swimming distance.

[Doug]

I didn't know.

[Adam Schafer]

That's a cool. That's a cool. Now the reason why they think that is is because women are more buoyant on top of the fact that when it comes to long stamina, they start to close. They start to close the gap. Yeah. You ever seen these super, super long distance swimmers? They're not like super lean.

[Doug]

You got boobs.

[Adam Schafer]

Yeah.

[Sal DiStefano]

Buoys, Natural buoys.

[Adam Schafer]

All the points. We won, you guys.

[Sal DiStefano]

I gave him the win early.

[Doug]

Is that not benefiting? That's helping. It's not help. It's not hurting.

[Adam Schafer]

Yeah. That's 100 meters. You got to go like ultra long distance.

[Doug]

Yeah.

[Justin Andrews]

I don't know what they call those type in.

[Doug]

Tough googling. Tough googling over here.

[Adam Schafer]

Ultra. Hey, did you.

[Justin Andrews]

I'm going to get Adam a computer to put right there.

[Adam Schafer]

So do it for me. Longest open.

[Sal DiStefano]

Ultra long.

[Adam Schafer]

The longest open water swim. So a woman swam 104 miles. Wow. Does it say what a man did or was that the longest period? I think the longest open water swim ever was a woman.

[Doug]

Wow.

[Adam Schafer]

There you go.

[Doug]

Really?

[Adam Schafer]

Yeah. If I'm not mistaken, I knew there was something about it. Isn't that kind of cool? Yeah. Yeah. Speaking of searching and you said googling and all that stuff. You know what I found? Weird.

[Sal DiStefano]

Oh, look at.

[Doug]

Oh, sorry. Go ahead.

[Adam Schafer]

Yeah.

[Doug]

You know, noticing how close the. The.

[Sal DiStefano]

Yeah, sorry.

[Adam Schafer]

You know. You know what's really weird? We're talking about search, you know, and stuff like that.

[Doug]

Yeah.

[Adam Schafer]

I learned this from Ann. She. She runs our education department here at Mind Pump. We just did a webinar. Okay.

[Doug]

We just did the AI thing, bro. Yeah, I think that's funny.

[Adam Schafer]

That is creepy. So we just did a big. A huge webinar for trainers, teaching them how to leverage social media to build their business. Is there any way, Doug, that the replay will be available if people want to go now? Can they do that or is it going to be done?

[Justin Andrews]

There is a replay.

[Adam Schafer]

Can they watch it if they go to it right now? Okay. What's this?

[Justin Andrews]

Well, I don't know where it's going to be held.

[Doug]

Why would we not keep all of our replays up on the website?

[Justin Andrews]

So we have a website I can put it up on. It's our Mind Pump Fitness Coaching YouTube channel.

[Adam Schafer]

Oh, there you go.

[Doug]

Yeah, we should just keep that up all the time now.

[Adam Schafer]

Well, nonetheless, this is a. It was a webinar on social media anyway and understands how to use chat GPT and AI, how to prompt it to figure out your target market and how to communicate to. It's really remarkable stuff that she's explaining. And then she said this, and I was like, huh? She said, you'll get much better answers and you'll get better production from your. Your chatgpt if you're polite. If you're nice to. What?

[Doug]

Saying please and thank you?

[Sal DiStefano]

What?

[Doug]

Yes. And complimenting it.

[Adam Schafer]

You didn't hear that?

[Doug]

Yeah.

[Adam Schafer]

Oh, yeah. Oh, she said it works.

[Sal DiStefano]

Working out.

[Doug]

She said, just listen to.

[Adam Schafer]

He's so tired of us.

[Sal DiStefano]

I was cheering for you from. From the sidelines.

[Adam Schafer]

You know, he gave me a nickname. What did you call me?

[Sal DiStefano]

Yeah, what was. It was Wolf Daddy.

[Adam Schafer]

Oh, yeah, he's Wolf Daddy.

[Sal DiStefano]

Wolf Daddy. Now call Doug Wolf Daddy.

[Adam Schafer]

But anyway, if you're polite to your chat gbt. Hey, can you please do this? And thank you so much. It'll Give you better. Okay.

[Sal DiStefano]

If you go back in time with our podcast, you know, previous. I was like. I made a point of, like, being nice to the AI Siri and all that. I was just, like, tongue in cheek because it's gonna someday, like, come after us, you know? But that's really weird that it actually gives you, like, a better response if you're.

[Doug]

Yes.

[Adam Schafer]

Why would that be the case? It's a computer. It's a computer program. Why do I have to say please?

[Sal DiStefano]

Yeah. Why is there emotion attached to it?

[Adam Schafer]

Yeah, why do I have to say please? Why can't I just say.

[Doug]

Well, they obviously programmed it that way. Obviously, right. Or.

[Adam Schafer]

I don't know if they programmed it that way or it just.

[Sal DiStefano]

In, like, it. It adapted.

[Adam Schafer]

I think it's keeping track, bro.

[Doug]

Can we talk about the iPhone Trump thing? That was.

[Adam Schafer]

That already happened. It's gone now.

[Sal DiStefano]

Yeah, that's old.

[Doug]

Oh, if someone did it now, it wouldn't work.

[Adam Schafer]

No, I don't think. I think.

[Sal DiStefano]

No, they corrected it, I believe, because I think even Apple admitted that that was a flaw.

[Adam Schafer]

Yeah.

[Doug]

Oh, really?

[Adam Schafer]

Yeah.

[Doug]

You tell the audience that, because I videoed it so we can show the people that are watching we have a video of it. Yeah, I videoed.

[Adam Schafer]

So if you type in Trump.

[Doug]

No, no, no. You type in. If you're gonna go send a text message. So get ready if someone is listening this right now, and I'll. You'll see the video on here. But if you were about to text anybody a message, so go. You pull up their name, you put in. You start to write in the comments or whatever you do.

[Adam Schafer]

Voice text.

[Doug]

Oh, excuse me. You're right. Voice text, and you say racist. The text will say Trump first, and.

[Adam Schafer]

Then it'll switch to racist, and then.

[Doug]

It'Ll switch to racist. And I didn't believe. None of us believed it. Then we all went around and each of us did it, and it allowed it one time.

[Adam Schafer]

It does it once, one time.

[Doug]

And then it doesn't do it again after that. So you can only do it one time. And then it goes away.

[Sal DiStefano]

Weird glitch.

[Doug]

We figured out you can only do it one time. And then we waited. So Justin had done it on his phone, and so I made sure to pull my camera out to check, and then, sure shit, when he did it, it did it. And yes, I told my sister Katrina. They all did it. And again, one time. They could do it one time. And then after that, it would.

[Adam Schafer]

So you know what that is, by the way? It's not Apple People like Apple is.

[Doug]

No, it's not engineers.

[Adam Schafer]

There's like a rogue engineer.

[Doug]

Yeah, of course.

[Adam Schafer]

They do Easter eggs and stuff.

[Doug]

This has been happening forever.

[Adam Schafer]

They're doing video games.

[Doug]

They do it in cartoons. Disney.

[Sal DiStefano]

Disney cover Signature.

[Doug]

Remember all the Easter eggs in the Disney movies?

[Adam Schafer]

Yes.

[Doug]

If you freeze it, you see sex written on the wall. And it looks like a.

[Sal DiStefano]

In the cloud.

[Adam Schafer]

Yes.

[Doug]

There's. There's all kinds of way to say it. That's, That's.

[Sal DiStefano]

I don't know how to Eloquently.

[Doug]

It's the mermaid's castle that had that.

[Adam Schafer]

Which one was it?

[Doug]

The mermaid's castle. So on the front cover of Little Mermaid, it totally looks like a piece. Yeah, yeah, that. And then I remember all of them. Aladdin, when they're flying the carpet through the tunnel. No, Sex is the one that said when the Lion King. Lion King drops his paws and hits the dust and the dust goes up and it says sex.

[Sal DiStefano]

Right, right.

[Adam Schafer]

Because, you know, these, these, these, these artists or engineers are like, bro, watch this. They do it. Nobody will find it. You know?

[Doug]

Yeah. And then you. What happens is they tell their friends, eventually gets around, and then eventually it spreads. And then.

[Adam Schafer]

Yeah, and some of these old codes and video games were there for them to be able to test the video games. Like the Konami code that leaked. Remember? Up, up, down, down, left, right, left, right, AB select, start, whatever they got you, like 99 lives. That was a code for the engineers that they would do themselves to test the game out so they could have them.

[Doug]

Oh, I didn't know that. Oh, I thought that was intentionally created.

[Adam Schafer]

It was intentionally created for them, and then it got leaked.

[Sal DiStefano]

Well, then that created a game genie. Right, Because.

[Adam Schafer]

Yeah, because they all have them add.

[Sal DiStefano]

All these crazy codes and so that would just go.

[Doug]

Is that the history of that? I didn't. I didn't know that. I. I thought.

[Adam Schafer]

I'm pretty sure that's what happened.

[Doug]

I think you might.

[Adam Schafer]

I think that's how some of them.

[Sal DiStefano]

Are going along with it.

[Doug]

Because I felt like that what they did was. It was so smart. It opened up like a whole new market within the market. Right. It's like now you got all these video games.

[Adam Schafer]

Look, Google Origin of Konami.

[Doug]

Well, just origin of video game codes.

[Adam Schafer]

Yeah, but the. All. A lot of the codes are what I said. Yeah, but I don't know if it was. The Konami code was.

[Doug]

Is that what it was called?

[Adam Schafer]

Konami was the name, the brand of the. It was Super Contra.

[Doug]

Yes.

[Adam Schafer]

Konami was the company that Made the game.

[Doug]

Yeah. Okay.

[Adam Schafer]

Yeah.

[Doug]

I believe it gave you 30 lives.

[Adam Schafer]

Was it 30?

[Doug]

I believe.

[Adam Schafer]

Was it like 99?

[Doug]

It might be nine. You might be right. I do know he gave you at least 30 to 99 lives.

[Adam Schafer]

So. The Konami code was created by Kazoo Kazuhisa Hashimoto to help him test the game. So he told you he found the game too difficult to play through during testing. To make it easier to progress, he created a cheat code that gave him all the power ups in the game. The code was left in place when production started because removing it would have created glitches. And then it became popular. Scroll down, Doug. It must have been leaked. It leaked somehow and then that was it.

[Sal DiStefano]

I feel like we'd reverse society if we went back to you die. You have to go all the way back to the beginning.

[Adam Schafer]

Yes.

[Sal DiStefano]

You know, just a standard for video.

[Doug]

You mean like just for lessons to teach. You can play going with this.

[Sal DiStefano]

No, you can't just hang out and play. Hey, buddy, like you're gonna die. Go get your objective.

[Doug]

Go. Yeah, start over.

[Sal DiStefano]

Otherwise you and you gotta memorize the code. Otherwise it's gone. Remember that? Like, oh, man, that would give me anxiety.

[Doug]

You know, speaking of companies like this, Nintendo was one of them that you just made me think about, you know, what Nintendo was making first, what was their, what their first product was?

[Sal DiStefano]

Oh, cards.

[Doug]

Yes, yes, yes. Game. Like, like, like playing cards.

[Adam Schafer]

Really?

[Doug]

Yeah. I sent you guys a link. I was really fascinated by all I, I, I, I found something that was cool and it was a post. It was like all these companies that you're all very familiar with. And I mean, Sony and Nintendo, a bunch of companies like this that, I mean, their first products were like nothing to do with what they do now. Y Yeah, I thought that was really, I mean, cool.

[Adam Schafer]

It was game, but it was card game.

[Doug]

Yeah, but I mean, some of the other ones, bro, some of them were like toilet paper and then televisions. I mean, some of them were like Lamborghini.

[Sal DiStefano]

I already knew that one.

[Doug]

Tractor.

[Adam Schafer]

Don't look into Bayer.

[Doug]

Did you. Yeah, there. Did you find the post?

[Sal DiStefano]

Yeah, I know that one.

[Justin Andrews]

So Sony is a rice cooker. Nokia toilet paper.

[Doug]

Yeah, that was the toilet paper one. Where's the other ones? There's a bunch of them. Yeah, there you go. Nintendo playing cards. Toyota Automatic looms.

[Adam Schafer]

I mean, loom.

[Doug]

Isn't that funny? Colgate was so. Yeah, that makes the Sam's grocery store. Wow, that's a huge difference.

[Adam Schafer]

Lego wooden toys.

[Doug]

Oh, I didn't know that Lego had wooden toys for.

[Adam Schafer]

So you know what happened? Like the. Like. Like somebody inherited the company. You know, like grandpa's facial cream company. LG's like, I'm gonna move to.

[Doug]

Well, you know, there's also highlights. This is what's so interesting to me about this is how much hasn't changed. Okay. When you. Once you build a network and a community of people that trust a brand in anything, you. It really allows you to. I mean, listen, there's.

[Sal DiStefano]

It floats your next idea.

[Doug]

Exactly. And right now, there's. This month. Millions of people will listen.

[Adam Schafer]

We're trying to convince us to do Adam.

[Doug]

Well, no, why this is top of mind for me is what I've been telling you guys for a while now, that we're in a major shift of this company. Right. And we're in a transition of 10 years. We've been very focused in one direction, and, you know, we might be selling sneakers in 10 years. I'm not saying that. I'm not saying that.

[Adam Schafer]

But I can't have a supplement.

[Doug]

Yeah, he would be. We're a sneaker business now.

[Adam Schafer]

Yeah.

[Sal DiStefano]

As long as we sell guitars with it, too.

[Doug]

Yeah. No, but I mean, you. You. But you. You build loyalty and customers, whether it's through. Through anything, you have a pool of people, as long as you find another way to meet their needs. And many times you get better at business, and so maybe you get better at even uncovering what those needs are. And then you. I mean, that's how companies evolve. Right? So.

[Adam Schafer]

Yeah. Interesting.

[Doug]

Yeah.

[Adam Schafer]

You know, I was, you know, talking about interesting history. Do you know how many wars were fought over salt?

[Doug]

Yes, that was the main wars were fought originally.

[Adam Schafer]

Yeah. Doug, if you look up, like, how many wars were fought. Salt was like a big deal for a long time.

[Doug]

Isn't that the big. All the Israelites and the cap imprisoning them and everything like that. When they were like salt mining, you know, wasn't that.

[Adam Schafer]

Oh, no.

[Doug]

Oh, yeah.

[Adam Schafer]

I don't know about that.

[Doug]

Terrible at history stuff.

[Adam Schafer]

Yeah. But I want to see salt. Like, salt was such a precious mineral that there were wars fought over it. Let's see what it says here. Many wars. So there was the Salt War in 1304, where Venice defeated Padua. The War of Ferrara in 1482-1484. The Salt War again, 1540. Well, these are all in Italy, but.

[Doug]

Look at how many wars were fought over it. So why, Sal? Why? Going basically before 1878, it was pretty much every 50 years. It almost looked like a war was fought over salt. But then not anymore. What was it about it then that's so different from the 1900s?

[Adam Schafer]

It must have been how they collected. That's a good question because. So salt was used in meat preservation quite a bit. So if you were shipping anything and you needed to feed your sailors, you would salt the meat to prevent it from going bad. Without salt, you couldn't ship, you couldn't go long distance.

[Sal DiStefano]

Everything would be rotten.

[Adam Schafer]

That's right. So. And it's a necessary. Wars were commonly fought, were fought over salt throughout history because it was a vital commodity for preserving food, often scarce in certain regions. Yeah. So if you're not near the ocean, you're probably screw. I don't know. That's a good question. Salt mines were hard to find. Yeah, I mean, salt's easy now.

[Doug]

I mean, if you look at what you had just pulled up, it's very clear. Almost every 50 years since beginning of time or whatever, you've got these wars. And then all of a sudden 1900 comes around and we don't have any more wars over it. Funny how you solve something.

[Adam Schafer]

It's funny too, how much salt had gotten demonized in more modern times. It is essential. People don't realize, like, if you don't have salt, good luck.

[Sal DiStefano]

Right.

[Adam Schafer]

If you don't have salt, if you're living in. In the. In the wilderness or whatever and you don't have access to salt, like, you're gonna have to eat rocks. You have to scrape something off rocks to figure out how to get your sodium, because you're not going to do well.

[Doug]

You know, I mean, it's. Don't you feel, though? I mean, it's. It's interesting when you think about when we first became trainers, how much it was demonized. And now you see products like Element and all their competitors that are blowing up. There's obviously elements of switch.

[Adam Schafer]

Very sometimes, not often, but sometimes what you see is somebody who goes into the market and completely shakes it up and starts a completely new trend. Electrolyte powders have been around for a long time, but people were so scared of sodium that nobody was putting a thousand milligrams of sodium.

[Doug]

Right?

[Adam Schafer]

Nobody. Element, I remember that was sitting in the back over there, and I saw electrolyte powder, and I thought, I'm not interested.

[Doug]

We had to pause right there and explain to the audience there was a reason why as trainers, we used to kind of like scoff at electrolyte drinks because they were basically worthless.

[Adam Schafer]

There was nothing.

[Doug]

There was nothing.

[Adam Schafer]

Sugar drinks.

[Doug]

Exactly. It was like, the early years of Gatorade is a joke. It's like the. And so if you were a trainer, you. You scoffed at electrolyte drinks until then.

[Adam Schafer]

Yeah, and it was also demonized. Right. We were told sodium. Sodium cholesterol, saturated fat, like, they're all bad for you. But I remember sitting back there, I don't remember what happened. I actually read the label, and I went, oh, my God, it's a thousand. Like, they're actually putting a thousand milligrams per serving. Like, that's going to do something that's legit. And. And they're the first ones to do it. They were the first ones to not be afraid to do it. And now you have a lot of copycats that are fine. But Element was. They were the. They were in their industry leaders when it comes to proper electrolytes.

[Sal DiStefano]

So I have a funny story about it, too. It's. So a lot of the guys that are doing construction and doing this remodel I have going at this house, I would come by and we'd, you know, we'd give them beers and whatnot. And I was like, you know, they're asking if we had any kind of, like, Gatorade or anything like that, as opposed. Because, you know, trying not to drink. I'm like, yeah, oh, sure, I got something even better, you know, and so I'm bringing that over, and they're thinking it's like, oh, is this, like an energy drink? Or, like. So I had no idea, like, what to expect with it. And, like, it drinks it. He's like. He thought it was like ocean water. Like, scientists go through this whole long, like, process of explaining why, like, it's beneficial and, like, all this stuff, but, like, because it's unexpected. Like, it's unexpected that actually has salt in it over not, like, sugar.

[Doug]

Oh, dude, I love. I. So I know why you guys. But I think so when I'm here. These are refrigerated here, so we drink them all the time. But when I'm home pouring them over a tall thing, ice, I like them warm poured over cold ice.

[Adam Schafer]

Yeah, you said that.

[Doug]

Because it's just like. It's like. You know, I heard. You know what I read why. Why you put the cube in bourbon is it brings down the. The ratio of water to water to just enough to. Yeah. And. And the slowing of the ice melting into it. So what? So I was. I was watching some video on, like, a professional bourbon taster and stuff like that, and I forgot what the exact percentage of alcohol is but when he would actually add water, he would add. Add water to it to taste it. But we naturally do that when you put it in ice. And that melting of the ice takes it to the. The purple. Anyways, big stretch here, right from that to over to element. Sorry. But that's. I think that it's better with it, like, slowly. Yeah. Because it slowly melts, and then it, like, kind of brings down just a little bit of that, like, strong, salty, neat.

[Sal DiStefano]

And it just. Oh, it's. I don't know. It's like an immediate headache for me if I don't have any of that, like, water element to it. It's. It's.

[Doug]

It's not the perfect ratio, supposedly. It needs to. It needs to have a little bit of that. According to this, you know, bourbon taster that I was watching.

[Adam Schafer]

That's.

[Doug]

I didn't know that.

[Adam Schafer]

So I didn't tell you guys real quick. I. You know the. Those kids that come in and do, you know, wash our cars or whatever, I had these old energy drinks in my. In my fridge. These old, like, they're called, like, total war, I think they're called. And you guys want some? You know, these are young. Like, hey, you guys want one of these? Like, yeah. It's an energy drink. Until I come out there like 40 minutes later, like, what did you give me, bro? My skin. Is the car fast? Do a good job.

[Sal DiStefano]

Wow, you guys are done quick.

[Adam Schafer]

Yeah. But he's like, bro, my skin's crawling.

[Doug]

Oh, my God.

[Adam Schafer]

Oh, my bad.

[Doug]

The pre workouts. These kids make these days crazy.

[Adam Schafer]

It was in my. It was mine. It was my old one. Oh, my God. I have them. Like, is reserved, like, emergency.

[Doug]

Just a break in case of emergency.

[Adam Schafer]

What is this? Oh, tastes like cotton candy. So I wait 30 minutes, see what happens.

[Doug]

That's great.

[Adam Schafer]

Seed makes the world's best probiotic. Get all the benefits of a probiotic. Clearer skin, better thinking, better digestion. With seed again, they're the world's best. They're the only probiotic we talk about. Go check them out. Go to seed.com. mindpump. Use the code 25. Mindpump, get 25% off. All right, back to the show.

[Justin Andrews]

First question is from Rainbow Mom 3. Should I feel hungry eating at maintenance?

[Adam Schafer]

Okay. If you're really at maintenance and you're eating high protein, you won't feel a lot of hunger. You might feel cravings. This is where people have a challenge, is where they confuse cravings with hunger. You know, in one of our coaching.

[Doug]

Calls, I was just Going to talk about what you brought up in our coaching call.

[Adam Schafer]

Yeah, no, that was Kyle. It was Kyle that said it.

[Doug]

Oh, was it Kyle?

[Adam Schafer]

Yeah, he made a. He communicated it very, very well. We were in a coaching call with, you know, we have a group of, of people going through Maps Transform and somebody asked a question like this and he said, okay, here's something you can do when you feel hungry would do. Do you think you would want to eat a high protein meal? Like, yes, I'm hungry. I'll eat some chicken and some rice. If the answer is no, then you probably have a craving and it's not actual hunger. Yeah, Yeah, I thought that was really good.

[Doug]

There was a. Well, there's another. I was actually thinking of something that you said that was different and that. So when this sometimes happens is when people don't eat whole foods.

[Adam Schafer]

Oh, yeah.

[Doug]

So let's say you figured out your. And you say. Let's just say for argument's sake to make this conversation easy, 2000 calories is your maintenance and of those 2000 calories, you've made up of it of a shake and in two bars or you know, pro more processed food that tends to turn off. So like when we like this group that we were talking about because somebody asked this question, what Sal's recommendation to this person was really make a conscious effort to fill your maintenance calories up with whole foods. Because this is an even even. And that doesn't mean just healthy food. Processed foods. Processed foods like protein shakes. One of the drawbacks of it is it is not the same as eating 4 ounces of chicken and some rice and some vegetables. Like even though the macros might equate to the same. And in the pursuit of building muscle or losing body fat, they're okay. But when it comes to like appetite control and stuff, if you're eating a lot of easy drinking a lot of calories, or easily digestively highly processed foods that are also designed to keep up your appetite, sometimes people will notice that and just simply by making sure you discipline yourself to eat the whole foods can also mitigate these issues.

[Adam Schafer]

Yeah. So in other words, 30 grams of protein powder protein are not going to have the same satiety effects as 30 grams of chicken breast protein, which is the same. Right. So part of that is the digestive process, like chewing on food. Chewing on the chicken breast starts the digestive process. It also starts the satiety signal. Whereas I'm drinking it, it's in my body before the satiety signal. That's right. So not macros don't all have the same satiety effects. Whole foods have the greatest satiety effects. And of the whole foods, the ones that are high protein have the great satiety, the best satiety effect. So if you're eating high protein at maintenance, whole natural foods, you shouldn't feel much hunger. If you feel a lot of hunger, then you might not be at maintenance. You might need to eat a little bit more.

[Doug]

1. One last piece of advice that I've actually heard Justin give before in this situation too, is like pound a glass of water because you could all. Sometimes we misinterpret our hunger with us being dehydrated. So simply rehydrating. And sometimes that goes away. So that I think all the advice is right. Check all those boxes. And then if you check all the boxes that we just said and you still feel hungry to Sal's point, then you might not be at maintenance. Your body might. Your metabolism might be speeding up. Maybe you're building muscle and you need calories.

[Justin Andrews]

Next question is from Summer L. Wainwright. Why is a behind the neck shoulder press harder than a military.

[Doug]

Did you know that he put this in there? I didn't know that.

[Adam Schafer]

These earlier. Yeah. So behind the neck shoulder press is harder because it requires more mobility and it actually disengages or doesn't involve as many muscles. Right. So a traditional shoulder press actually uses a little bit of upper chest. When you're keeping it behind the neck, you're not using much upper chest in the press. And you're also. Let me help. The mobility component makes it more difficult. There's more scapular retraction, more rotation of scapula.

[Sal DiStefano]

It's hard to just maintain that position.

[Adam Schafer]

That's right. You're going to fatigue faster as a result. So it's much harder. Now, that being said, you can get really good at these. I've seen Olympic lifters behind the neck push press, ridiculous weight, and they got so good at it, they probably could do more than they would with a regular shoulder press. So part of this is also you just don't practice one of them very much. And again, I brought this up earlier in the episode. You know, there's videos of bodybuilders from the 90s that the behind the neck press was the. That was the preferred shoulder press in the 90s for bodybuilders. These guys were pressing three plates behind the neck. That's because they practiced it all the time. So that's another reason I would say.

[Doug]

Yeah, I would recommend. I Think this is a great goal. I think a great goal would be can I catch my behind the neck press up to my. My regular seated press and see what happens? I think that's a good goal to have. But. But expecting it to be anywhere near that when you first start is crazy. I mean, I shared earlier also talking about. I mean, I had to start with the bar. You know, I had to start with the bar, and I increased by 10 pounds at a time, just slowly until I got to the point where I was.

[Sal DiStefano]

I mean, just mobility drills first, even before.

[Doug]

That's why. That's why. So you know what I love, by the way, to that point, this is what made me fall in love with the Z press. I think the Z press is a great precursor to getting behind the neck.

[Sal DiStefano]

Absolutely.

[Doug]

You have to be. In order for you to.

[Adam Schafer]

That's why you get such a crazy pump on that too.

[Doug]

Yes. When you. You have to get good at the Z press. If you get good at the Z press, it translates into practicing get behind the neck presses. So that's a good thing. If you're. If you're somebody who wants to get behind the neck and you can't yet start with mobility drills and Z pressing first, that's a good place to get you there.

[Justin Andrews]

Next question is from License to Ilio. When I do a barbell incline press, my shoulders always give out first. How do I correct this?

[Adam Schafer]

So I'm assuming they mean fatigue first, because if they actually give out, there's a. There's a stability issue.

[Sal DiStefano]

You're in a world. World of hur.

[Adam Schafer]

But. Well, okay, this can happen with shoulder presses. Excuse me, with incline presses or bench presses for some people. It's more common with the bench press that it's a technique issue. Incline press technique. Technique tends to be better or easier to get into. Better technique. Yeah. One thing you could do is do an isolation exercise before doing these. I mean, if you want your chest to fatigue first. Yeah. Do flies do like two sets of flies? Pretty intense. Then go to the incline press, and then you'll feel your chest give out before your shoulder.

[Doug]

Yeah, this. This screams mechanical issue for me.

[Sal DiStefano]

Connectivity. Yeah.

[Doug]

Yeah. I mean, if you really. If you're doing this correctly, although the shoulders are involved, you should primarily fill it in your. In your chest. And so. And the client that feels it in the shoulders tends to have their shoulders rolling forward when they're pressing. And so just a lot of emphasis on the retracting and depressing of the shoulders.

[Sal DiStefano]

I wonder if bar position, too, in terms Terms of their grip, a little wider would help on some level just to open the chest to feel that a bit as well.

[Adam Schafer]

Yeah. You know what else too, that, you know, isn't talked about a lot. But you'll see this when people don't have a lot of developed muscle yet. I noticed this as a kid. I also noticed this with female clients where they feel their delts more in a chest press in their chest because they have underdeveloped pecs. I noticed this as a kid. Like when I would do back exercises, I didn't feel my back back, I felt my arms.

[Sal DiStefano]

It's just an objective for the body. It is. And so whatever's strongest, it's going to prioritize.

[Doug]

Yeah.

[Adam Schafer]

So if you don't have like much pecs to begin with. And I would see this more with women where we would do a prep a chest press and they'd feel in their shoulders and triceps. It would always be shoulders, triceps, even with good technique until they started developing some connection and strength in the chest and they felt it there.

[Justin Andrews]

Next question is from. Excuse me. Next question is from N. Kreiser.

[Sal DiStefano]

4.

[Justin Andrews]

What are the primary reasons why the hips might rise first in a heavy back squat? Muscle imbalances, cues mobility.

[Adam Schafer]

Yeah, well, you gotta, you gotta stay upright and probably that's the cue.

[Doug]

The cue is when you're training a client, this is common, by the way, for the hips to rise. A lot of people do this stripper.

[Adam Schafer]

Squat, where the butt goes up.

[Doug]

Yeah. And you just, you. The cue as a trainer to help that person is chest up. Chest up. What'll happen is as they're, they drop down in the hole, they'll, they'll slightly fall forward and then the hips will rise. And so if you cue that person to keep their chest up, it tends to allow them to drive out upright.

[Adam Schafer]

You know what helps with this really great cue that you, you learn as a coach is chest up. But just look slightly up too. Like, keeping your eyes slightly up tends to keep that position as you squat. Keeping the chest up is what we're looking for. But sometimes when I would communicate that, people be like, huh? Like, what do you mean, keep my chest up? So I'd say, okay, I want you to look slightly above your head as you're squatting. And when they do that, it would. Right.

[Sal DiStefano]

Because they're looking down primarily. That's why they're, they're traveling forward 50% of the time.

[Adam Schafer]

Okay, 50%. At least half the time. This happened with, with me with clients was because they were looking down when they were squatting.

[Sal DiStefano]

Do you think a high bar position too might play a factor with that? Just, I know it forces you forward a bit more if you can bring it down.

[Doug]

Oh, I would say the, the low bar will cause them to be more forward, like so for people who come.

[Adam Schafer]

Forward because of the length of their limbs and this. So if you have long femurs, you'll come forward more. Putting it lower on the back actually helps because you're, you're shortening the lever on the back so you're still going to bend forward, but because it's lower on the back, it's not as much pressure on the back. So it's like a low bar squat. I prefer low bar squatting because this happens to me, not this with my hips rising. But I can't sit super upright in a squat. I never could. So I keep it low on my back and it, it takes away some of that pressure. Look, if you like the show, come find us on Instagram. Justin is @mindpumpjustin. I'm @mindpump distefano. Adam is @ Mind Pump Out.

[Justin Andrews]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes maps, Anabolic maps, Maps Performance and Maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] 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.