2558: The 5 Best & Worst People You Will Run Into at the Gym & More (Listener Coaching)

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth

Episode: 2558: The 5 Best & Worst People You Will Run Into at the Gym & More (Listener Coaching)
Release Date: March 21, 2025
Hosts: Sal DiStefano, Adam Schafer, Justin Andrews
Producer: Doug Egge

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Introduction

In this episode of Mind Pump: Raw Fitness Truth, the hosts delve into the intriguing dynamics of gym culture by identifying the five best and worst types of people you’re likely to encounter in any gym setting. Additionally, they address listener questions related to fitness techniques and mental health, offering science-backed insights and practical solutions.

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The 5 Best People You Will Run Into at the Gym

1. The Old Musclehead (00:03:20 - 04:42)

Sal DiStefano introduces The Old Musclehead—a seasoned gym member often in their 60s or older who consistently shows up early, wears the same outfit, and exudes a welcoming and wise presence. These individuals are likened to the “mayor of the gym,” always ready to assist newcomers with advice and encouragement.

Sal: “They are like the wise person of the gym, ready to help anybody. The oracle, they know everybody.”

Doug Egge reflects on the value of their experience, noting that while younger gym-goers might initially brush off their advice, over time, the muscleheads’ decades of consistent training reveal the depth of their knowledge.

2. The Determined Overweight Person (04:42 - 07:48)

This individual stands out due to their determination and focus, often working out alone despite feeling intimidated by the gym environment. Their commitment is inspiring, fostering a sense of motivation among other gym members.

Sal: “I can't help but feel so just warm inside when I see this person. It takes a lot of courage.”

Adam Schafer emphasizes how witnessing such dedication can reignite one's own motivation, serving as a powerful reminder of the personal reasons behind fitness journeys.

3. The Hyper-Focused Kid (07:48 - 11:05)

Often a teenager or young adult, this gym-goer meticulously records workout details, seeks knowledge, and approaches fitness with a disciplined mindset. Sal shares a personal anecdote about mentoring a young client, highlighting the pivotal role experienced gym members play in fostering the next generation of fitness enthusiasts.

Sal: “This was me as a kid. I was focused and trying real hard. It was a pivotal moment for me.”

4. The Sweet Old Lady (11:05 - 12:57)

Representing the heart of gym culture, this grandmotherly figure always wears a smile and fosters a welcoming atmosphere. She is often the first to check on everyone, ensuring that the gym remains a friendly and supportive environment.

Doug: “She’s always the first to check on everybody, always smiling. Every gym should have one.”

5. The Skinny Girl Lifting Heavy (12:57 - 16:00)

Breaking stereotypes, this individual defies traditional gym norms by diligently performing heavy lifts despite a lean physique. Their presence challenges misconceptions about strength and encourages inclusivity and diversity in fitness.

Sal: “Girls want to get strong now, and it’s a popular thing. It was not a popular thing before, so love to see it and love to see how much it's grown.”

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The 5 Worst People You Will Run Into at the Gym

1. The Ultra Sweaty Guy (17:02 - 18:44)

This person is notorious for excessive sweating, often leaving sweat scattered across equipment and floors. Their lack of gym etiquette can be disruptive and off-putting to others.

Sal: “He sweat more than you think is possible... He leaves sweat on the floor.”

2. The Equipment Hog (18:44 - 21:48)

There are two types of equipment hogs: those who reserve machines for extended periods with multiple setups and those who neglect gym etiquette by not sharing equipment during rest periods. Their behavior hampers others’ workout experiences.

Sal: “This is the person that’s resting in between sets... It's frustrating for people who understand gym etiquette.”

3. The Weight Dropper (21:48 - 24:07)

Notorious for slamming weights down loudly, this individual often is not lifting the heaviest but creates unnecessary noise and disruption. Their actions demonstrate poor respect for shared gym spaces.

Sal: “This is the guy who's chest pressing the 120s and then he launches them after he’s done... If you can't put them down quietly, maybe it's too much weight for you.”

4. The Perfumer (24:07 - 27:02)

Frequently using excessive amounts of perfume or cologne, this person can create an uncomfortable environment for others, especially those sensitive to strong scents.

Sal: “She puts on so much perfume, it’s ridiculous. It almost nauseates me a little bit.”

5. The Thirsty One (27:02 - 30:07)

Motivated by the desire to meet people, this individual often disrupts others with unwanted attention and attempts to use the gym as a social venue, detracting from the primary focus of working out.

Sal: “They’re trying to advertise themselves. I don’t like that kind of culture.”

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Listener Coaching: Fitness and Mental Health Insights

Reverse Dieting and Step Count (59:37 - 61:28)

Listener Kevin OG asks about reverse dieting and the necessity of maintaining a 10,000-step daily goal. The hosts explain that while it's possible to reverse diet by simply reducing calorie intake, incorporating regular walking enhances overall health and helps mitigate calorie surplus when increasing food intake.

Doug: “Creating those extra steps in movement throughout the day is enough normally to mitigate any of the calorie surplus.”

Preventing Upper Back Dominance (61:41 - 64:49)

Listener Kathy Steinhelb seeks advice on preventing her upper back from overpowering her chest and shoulder movements. The hosts recommend strengthening stabilizing muscles like the rhomboids and performing exercises such as downward shrugs and scapular circles to improve scapular retraction and depression.

Sal: “Whenever you’re trying to get a tight muscle to relax, look at other contributing muscles that help with stabilizing that area.”

Improving Deadlift Performance (64:58 - 66:53)

Listener Ilio inquires about enhancing the initial lift-off phase of the deadlift. The experts suggest optimizing setup techniques, such as activating the lats and pushing feet into the ground, and incorporating deficit deadlifts to increase strength in the lower range of motion.

Adam: “Honing in on that technique creates a ritual that ensures consistent improvement.”

Strengthening Weak and Crackly Knees (67:02 - 69:17)

Listener garnering hope Fitness asks how to strengthen knees that feel weak and produce cracks. The hosts recommend focusing on strengthening surrounding muscles—quadriceps, hamstrings, and ankles—through controlled exercises like squats, lunges, and step-ups to support knee stability and reduce joint strain.

Sal: “Squat, lunge all within your range of motion... gradual progression is key.”

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Notable Quotes

• Sal DiStefano (04:42): “They are like the wise person of the gym, ready to help anybody.”
• Doug Egge (12:57): “There's something to be said about some of the things that they've figured out over time.”
• Adam Schafer (16:45): “How can I prevent my upper back from taking over everything? It’s just a matter of focus?”
• Sal DiStefano (55:20): “Everything was about feeling it here, I feel it here. Therefore, this is what's happening.”

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Conclusion

This episode of Mind Pump offers a comprehensive look into the various personalities one encounters in the gym, highlighting both positive influences and common annoyances. The hosts provide valuable advice on optimizing workout techniques and addressing fitness challenges, all while emphasizing the importance of a supportive and respectful gym environment. Whether you're a seasoned athlete or a newcomer to fitness, this episode delivers insightful content to enhance your gym experience and overall well-being.

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Connect with Mind Pump:

• Instagram: @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, @mindpumpdoug
• Website: mindpumppodcast.com

Programs and Products:

• Training Protocols: mapsfitnessproducts.com

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For more information and exclusive content, visit mindpumppodcast.com.

Transcript

[Sal DiStefano]

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[Adam Schafer]

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[Adam Schafer]

The Food and Drug Administration. This product is not intended to diagnose.

[Sal DiStefano]

Treat, cure or prevent any disease.

[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 Schaefer and Justin Andrews.

[Sal DiStefano]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we answered questions that people wrote in. We picked them on Instagram. You can go to I. You can go to mindpump Media. Write us a question, we'll pick it. And that's what we did today. But that was after the intro. Today's intro was 55 minutes long. In the intro we talk about studies, fitness, nutrition, workouts. It was a great time. Again, if you want to write in a question that we might pick for an episode like this one, go to Instagram indpump Media. This episode is brought to you by some sponsors. The first one is Organifi. Today we talked about their happy drops. These are supplemental. They're gummies, essentially, that do make you feel happy, backed by studies. Okay, so it's legit. Go check them out. Go to Organifi.com that's O R G-A-N-I F I.com mindpump Use the code mindpump and get 20% off. This episode is also brought to you by State and Liberty. They make clothing that fits buffed men off the rack. If you work out, you got bigger arms, you're fit, you want to wear a suit, you want to wear a nice shirt, soccer slacks. But you don't want to get it tailored. Go to State and Liberty. By the way, if you go to mpstateandliberty.com they have a hookup for those of you that are getting married right now. So you can get up to a 30% discount for your entire wedding party, a complimentary second outfit for the groom, and a $100 gift card simply by mentioning mind pump during the onboarding process. So if you're about to get married and you're jacked, which I know you are because you watch the show, go to mpstatenliberty.com we also have a sale this month on some workout programs, Maps Performance and Maps performance advanced, both 50% off. If you're interested, go to maps fitnessproducts.com and then use the code 3-50 for the discount. All right, here comes the show. Look, we've run gyms for decades. We're going to talk about the five best people you will run into in the gym. Oh, and we're going to talk about some of the worst people as well. Let's start with the best. I'll give you the first one. The old musclehead. Yeah, Love the old muscle.

[Adam Schafer]

And every, the old guy's still doing it.

[Sal DiStefano]

Every gym, every gym has this person. By the way, every gym has all these people that we're going to talk.

[Doug]

About who religiously shows up early in the morning, never misses. It's always early in the morning wearing the same outfit. Super chipper.

[Adam Schafer]

Yeah.

[Sal DiStefano]

And he's like in his 60s usually and he's lifting or she, she's in her 60s, they're working out and they are like the, they are like the wise person of the gym, ready to help anybody. The oracle, they know everybody. Great attitude. I, I remember the first time I ran into this person was when I first became a personal trainer. And I was there all day long because I loved it so much. And this guy would come in, he was in his 70s actually. He would wear this blue tank, Right? Same thing every day. Blue tank top. Yeah, he's really nice posture, kind of good looking man. Had like full set of, you know, white hair. Yeah. And I kept seeing him every morning.

[Adam Schafer]

Pompadour, usually.

[Sal DiStefano]

Yeah, dude. And you would come in every morning and he had this great, like, hey, how you doing? You know, every time. And I say, man, how long you been working out? Dude, He's, I don't remember what he said.

[Doug]

Said probably something like this longer than you've been alive.

[Sal DiStefano]

Yeah, he said something like, he's normally.

[Adam Schafer]

Got a line like, yeah, he's got a lot of.

[Doug]

There's no good line with it, you know.

[Sal DiStefano]

He said something like 50 something years. And I He, I thought he was in his 50s, so I'm like, what? And I looked at his birthday and he was 70, I don't remember 70 something years old. But they're, they're just, they're great because they are like the, you know, I talk about trainers being the mayor of the gym. They're like the member version of the mayor of the gym. And they're always ready to help people and they're just, they're the greatest. My favorite people in the gym by far.

[Doug]

I think it took me some years though, to appreciate it as much. I think when you're young and full of piss and vinegar and you know, especially when this is your profession, you're, you're reading all the studies and the latest articles and you know, you think you're on the cutting edge science of everything, that you've, you know more than this guy and stuff like that and you listen to him talk about, you know, old school stuff, you're like, oh, you know this, we know so much more today. And you get a little bit older and a little more experienced, a little wiser, and then you realize the wisdom, you know, and somebody like that that's been lifting for 30, 40 years inside the gym. And there's something to be said about some of the things that they've, they've figured out over time. And you know, this is also highlights the point that we always try to make on this podcast when we talk about studies. Studies are incredible. They, they, we've learned so much from studies and they can point you in the right direction, but they don't tell the full story. And there's so much that encompasses health outside of controlled study that gets factored in and you know, the, the old guy or the old chick in the gym that's been doing it for 40 years probably has figured that out, you know, and so they're great to talk to, especially when you approach it from a humble place and, and ask questions and learn and they're, they're always a good resource.

[Sal DiStefano]

And if you own, if you manage or own a gym, like, you gotta eat, this is, you gotta make friends with this person because they have their finger on the pulse of the gym. And if you know them and you're friends with them, you'll know things about your gym that you, you wouldn't otherwise know. It's really, really good, really good person to become friends with.

[Adam Schafer]

They'll let you know when the paper towels are out. Oh yeah, all the details.

[Sal DiStefano]

That's right. Yeah. Next up, I really like Seeing this person in the gym, this kind of person, it's the really overweight person who's got that determination and focus. And they're there, they're by themselves, they're working out, they're trying hard. And I can't help but feel so. Just warm inside when I see this person.

[Doug]

Yeah.

[Sal DiStefano]

And I always fight the urge to fist bump them or high five them because I don't want them to feel like they're being watched because I know that that can be like an insecurity thing.

[Adam Schafer]

Right.

[Sal DiStefano]

But if they do make eye contact with me, I almost always will go up and just give them a fist bump. And I love this because it takes a lot of courage going. First of all, it doesn't matter who you are. Walking into a gym can be intimidating for the first time, but it's especially intimidating when you're visibly out of shape or visibly, you haven't exercised, or at least you feel that way. So you walk in and you get in there and you get through it and they have this look on their face. It's. They're, they're, they're determined, they're. And they're exercising and you can tell they're really trying to do a good job. This might. One of my focus.

[Adam Schafer]

Oh, yeah. It's one of my favorite things to see. It's just so inspiring and it kind of brings it back to like, why you're even there and to see somebody that had taken that huge leap for them to, to make it there and they're working out on their own and they're really like, challenging themselves. Yeah. I get super motivated and pumped up by that.

[Doug]

Especially when this person is in the weight room.

[Sal DiStefano]

Yes.

[Doug]

There, there, there is a tendency of this person to hide in the back corner of the treadmill area. Right. And, and understandably. Right. And good for them for making the step to even be in there. It's not me shaming that person at all, but the person that's putting themselves out there like that and in the center of the weight room trying to lift weights and work on form and technique and, and, and, and we know that that's the best approach for them too, to, for success. And a lot of people will just default to the get on the cardio equipment and sweat and burn and sweat and burn and try and lose weight. But when you see them in there doing the weight room, I, I get extra excited to talk to that person because I feel like not only are they determined, not only are they putting themselves out there, but they're even going about it the right way. And so to encourage that person or talk to them and get to know them and find a way to help them any way that you possibly can. Also an awesome person.

[Sal DiStefano]

As a gym manager, I always, always, always, always would high five these people as I walked through the gym. As a manager, I can do that, right? As a member, it's kind of weird. That's why I wait if I get eye contact. But as a manager, when I'm doing my rounds, when I see these hyper focused people who are new and they're deconditioned and they're just getting started and I just, I always, always give them a high five and want to encourage them. And I like their energy in the gym too. And it's great for the culture. It's always, it's so good for the culture of the gym. Next up. Now, this person I always say something to because, well, because they're a kid. The hyper focused kid who wants to learn.

[Doug]

And he's usually carrying a notebook or a pad. A notebook, writing down everything. All his weights he was at last week.

[Adam Schafer]

He's kind of watching what you're doing. He's like waiting for you to be done to ask you something.

[Sal DiStefano]

Yeah. And they're like super polite. This is different than the kid that comes in with his buddies and they're messing around. Whatever. They're definitely not on the five best list. But I'm talking about that kid that comes in by himself. This was me. This is why I have such a, my heart, you know, it goes out to them so much because this was me as a kid. I was a 16 year old. You know, my first time going into big box gyms, I was about 15 or 16. And that was me, man. I was focused. I was going in there and I remember these big powerlifted dudes took me under their wing because they probably saw the same thing. They saw this kid who's really trying real hard, you know, skinny kid, trying to work out. And they wanted to give me a hand. And it really was just a pivotal moment for me. So whenever I see this kid, I always say something, always say something to this kid. In fact, I did the other day. There's this kid working out. I've seen him now a few times in the gym and he's just getting after it, man. And I, you know, had him pointed my headphones, he took them off like, dude, you're crushing it. I've been seeing you in here working out. And he, you know, he loved hearing that or whatever. Really, really cool. Next up is the sweet old lady or everyone's grandma. Every gym has this. Yeah. Where I go. So I go to a few gyms, but club sport is more the country club type gym that I go to sometimes. I'll be going there recently. And there's this. This little Asian woman that goes in. She's old woman. She wears this. She always wears these, like, sweaters to work out in. So it's like these knitted sweaters. And she's got the. She's always smiling. She's got the. Just this big smile. And every time she sees me, she, like, she does this head nod at me or whatever, and I'm like. Because I don't want to look creepy. I want to give her the biggest hug. She's so cute and so sweet. And you can tell everybody in the gym loves her. She's the gym's grandma.

[Doug]

Yeah, well, we used to call that the gym's mother. The gym mother. You know, she's like the mother ever. And always the. The first to check on everybody. Always. The thing that stands out to me was always smiling, always happy. You know, I'm saying, always greeting. Everybody just had the, you know, loving heart. I think that's. Every gym has one. Every gym should have one. And you. Absolutely, if you run the gym or you're on there, should acknowledge that person and take care of that person. For sure.

[Sal DiStefano]

Yes. And then lastly, the skinny girl in the weight room. That's lifting heavy.

[Doug]

Yeah. Compound lifts. I love deadlift, overhead press.

[Sal DiStefano]

Love it.

[Adam Schafer]

Now, you see this when there's a lot of guys in. In the weight room, and then she just makes her way in there, like, no.

[Doug]

And she's tiny.

[Sal DiStefano]

You see this more now than you did before. Still not super common. But back in the day, like, it was so rare that when you saw it, it was like. And it was cool about gym culture, because there's a lot of myths about gym culture, but real gym culture. This girl immediately got 15 older brothers. If anytime there was a girl in the weight room working out and getting after it, every dude in there suddenly became the older brother. All the. I should say all the veterans became the older brothers and were very protective. It's a really cool thing to see. You see this more now. In fact, I was just a few weeks ago, I was working out, and There were these two girls, and they were kids. They must have been 16 years old, maybe. They're like my daughter's age. And they were putting up some weight. Man, they were deadlifting. They were doing rows. They were resting three minutes in between sets. And they were like, you could tell they were getting after, like they were pumping each other up. And I was like, this is so great to see.

[Doug]

Oh, yeah. I mean, the fact that, you know, Muscle Mommy is one of our biggest selling programs just highlights how much it's changed. You know, this was a rare thing to see back when we were running gyms and the fact that that's a term and that people that, you know, girls want to get strong now. It's a popular thing. It was not a popular thing before, so love to see it and love to see how much it's grown.

[Sal DiStefano]

Yeah, it's great. All right, let's talk about some of the worst people.

[Adam Schafer]

Oh, my favorite part.

[Sal DiStefano]

Ultra sweaty guy. Why does every gym have one? It's one guy who sweats more than you think is possible. Yeah, there's always that guy. And it's so much sweat, it doesn't make much sense.

[Doug]

This only bothers me if he doesn't have good etiquette too.

[Sal DiStefano]

Yes.

[Doug]

Oh, yeah, it's, you know, because you can't. You, you sure. If you're this guy.

[Sal DiStefano]

Predictable.

[Adam Schafer]

Right.

[Doug]

You can't control this. Right. Everybody, everybody has, you know, some people sweat a lot. Some people don't sweat at all. I mean, and this is the dude.

[Sal DiStefano]

You guys know exactly what I'm talking about.

[Adam Schafer]

Towels all the way around the machine.

[Sal DiStefano]

You know exactly what I'm talking. There was that guy at Santa Teresa worked out. He did Hillsdale too.

[Adam Schafer]

Probably the same guy.

[Sal DiStefano]

And he would put towels around. He wear. Always wear a blue like cut off sweater and would just sweat like three.

[Adam Schafer]

Gallons like a sprinkler.

[Doug]

Just showing off of him.

[Sal DiStefano]

And, and he would leave sweat on the floor. He said that next is the equipment hog. This is such a big pet peeve of mine. So there's two kinds of equipment hogs. One is worse than the other. The worst one is the person that seems to think that they can. They can set up four or five exercises and reserve them. No, I'm on all that stuff.

[Adam Schafer]

Oh, I'm still over there.

[Sal DiStefano]

Yeah. Don't. No, don't touch that. Even though I'm not going to be over there for five minutes. This is all mine.

[Doug]

This exploded in the CrossFit era.

[Sal DiStefano]

Yes.

[Doug]

When CrossFit became a thing and it became so popular, it bled into commercial gyms and you didn't even have to be in a box or at a CrossFit place to be. These people start doing their CrossFit routines in a commercial gym. And they'd set up their entire, you know, wad. Thank you. And you know, think that they get to own that for the next 25 minutes. They got all four.

[Adam Schafer]

I would intentionally, even if I wasn't, you know, working out that particular movement, I would.

[Doug]

I am today, of course, like, oh.

[Adam Schafer]

That'S funny, because I'm gonna press right here.

[Sal DiStefano]

That's such a Justin thing right there.

[Adam Schafer]

He would go up, do something about it. Yeah, I can't help it.

[Sal DiStefano]

The second kind of equipment hog that is not nearly as annoying, but it's frustrating for. For people who understand gym etiquette is the person that they're resting in between sets. It's a machine, so it's really easy to move the pin. And then you ask them if you can jump in and they say no. It's like, do you. Did you. Don't you understand how this works?

[Doug]

This is super annoying. This asshole's too. In the last few decades, he's normally sitting on his phone on social media too, is what he's normally doing. You know, he's messing around on social media for 15 minutes for between sets.

[Sal DiStefano]

I finally, finally, I went up to a guy and I asked him once, he said no, and then he was doing again, and I said, hey, while you're talking with your friend, do you mind if I work out? So I made it more clear, like, you're not doing anything. Yeah, let me get on the equipment. Next up is the weight dropper. Which the weight dropper is never the dude that's lifting the most weight. No, it's like if you're. If you're pressing the 120 pound dumbbells and, you know, you kind of put them down and it's a little hard. I get it. But this is always a dude. He's in the 20s and he's so.

[Adam Schafer]

Audible too, like, it's. It's the same guy that, that literally will just. Just yell out his wraps and you're just like, relax, that's excessive.

[Doug]

No, it's a quick way to break the dumbbells. It's the guy who's chest pressing the 120s and then he launches them after he's done. You know what I'm saying?

[Sal DiStefano]

There's a way to put him down there.

[Doug]

100. There's a way to put him down. And if you're not strong enough to. To put them down quietly, then you shouldn't lift them. That's what we used to say. You ain't that strong, you know, What I'm saying, because you can't. You can't lower it down and set it down on the ground gently. Then it's, you know, then maybe it's too much weight for you, big guy.

[Sal DiStefano]

Yeah.

[Doug]

So that's. I always am annoyed by that. Or the person that's intentionally slamming the. The reps of the. The deadlift and stuff like that. I get. There's, There's. I know it's like the drop. A deadlift weight, and it's heavy and it can be loud. But then there's. There's the difference between that and the person who's intentionally being loud. That's the look at me guy, which is also super.

[Adam Schafer]

Yeah. And they're too scared to go to actual dungeon, which is, you know, these type of gy. You're actually powerlifting. Olympic lifting and they. Yeah, that's where you do it.

[Sal DiStefano]

Yeah.

[Adam Schafer]

But they're actually lifting weights, so they're.

[Sal DiStefano]

They're at, you know, 24 Hour Fitness. Yeah.

[Adam Schafer]

24 Hour Fitness.

[Sal DiStefano]

Yeah. Next up is the perfumer. Oh. Oh, I hate this.

[Doug]

This is a big pepper.

[Adam Schafer]

Ruins my workout.

[Doug]

Such a sensitive nose that this will.

[Sal DiStefano]

Actually ruin my workout.

[Doug]

Yeah, me too.

[Sal DiStefano]

Because they'll walk by and they put on so much perfume, it's ridiculous. And it really. It almost nauseates me a little bit. Why are you doing that in the gym? It's way too much. Yeah.

[Adam Schafer]

Yeah.

[Sal DiStefano]

Oh, it's way, way.

[Doug]

I feel like it almost goes with your last one, which is the thirsty one.

[Adam Schafer]

Well, I mean, we can't skip over the perfumer, though, because you got to add in the noxious body odor. I put the hippie guy in there that does pull ups and he hasn't showered in, like, months. There's that guy.

[Sal DiStefano]

He exists. Yeah.

[Doug]

I don't know. That's a good question. What do I. What's worse for me? Like extreme body odor or someone who masks it with a bunch of.

[Sal DiStefano]

I'd rather do the body odor. They're not bad, but. Yeah.

[Adam Schafer]

I wonder if they are masking it. You know?

[Doug]

That's right. Yeah.

[Sal DiStefano]

Oh, the perfumer is typically a girl that looks like.

[Doug]

Yeah, yeah. She's normally got her hair down.

[Sal DiStefano]

She's like. It took her an hour to get ready.

[Adam Schafer]

Just makeup and everything.

[Doug]

Hair's down, looks good.

[Sal DiStefano]

Everything is. Yeah. Like she's going out.

[Doug]

Yeah. Like, I just casually came from work or something like that. I didn't have time to, you know.

[Sal DiStefano]

Yeah, right.

[Doug]

Yeah.

[Sal DiStefano]

But you're right. It does combine with the second thirsty. The thirsty ones like, and I get it, people meet people at the gym. I get it. But if you're going to the gym purposefully to, you know, be a magnet, like, let's look at me type of deal, and you can tell who these people are. It's like they're trying to advertise themselves. For me, it's like, I don't like that kind of culture.

[Doug]

Every club, every club I worked at, there was a girl, There was at least, at least one, if not a couple girls like this that you, that were just known. And they, they would be in the gym for a good two and a half hours and a good hour from five to seven. Hour and a half? Yeah. Hour and a half.

[Adam Schafer]

That was the window.

[Doug]

You'd always see the good looking dude in the tank top. You know, I'm saying like, she was always, always talking to him, asking for his help, you know?

[Sal DiStefano]

Yeah. Don't go to the gym. All right. I got, I got something for you, Adam, that I just recently read.

[Doug]

Okay, let's hear it.

[Sal DiStefano]

That is like amazing.

[Doug]

Amazing.

[Sal DiStefano]

Yeah, dude. So, okay, let me ask you a question. I'll open it like this.

[Doug]

Okay.

[Sal DiStefano]

Let's say you were to compare. You were get all the companies in the S P 500.

[Doug]

Okay.

[Sal DiStefano]

Okay.

[Doug]

Okay.

[Sal DiStefano]

And you were to use a metric. Okay, let's. Let me reword it. All the companies in the S&P 500. Do you think the CEOs that lift weights regularly would outperform the other CEOs if we're just looking at that.

[Doug]

Ooh, what a cool, what a cool stat. They have this, huh? Like, okay, so what is the performance metric on the like the. As far as like business growth, Business is growing.

[Sal DiStefano]

Just looking at performance in the S.

[Doug]

And P stock and, and, and then what percentage of the, those the top ones are actually CEOs that work out?

[Sal DiStefano]

Yeah, like, you know what?

[Doug]

I would actually say it's a probably a really high number. High, high performing CEOs at that level. Especially nowadays, especially the era we live in. This would be different 50 years ago, but today, recognize how valuable, you know, their health and fitness. They know that's, that gives them a 10 edge and guys like that and girls like that, that are high performing, which is what I used to train. I trained a lot of people like this little typey. They are looking for the 10% X.

[Sal DiStefano]

They tend to be more, more consistent.

[Doug]

That's right. They're, they're, they want that extra 10%. So I'm, I'm going to say.

[Sal DiStefano]

Well, the question isn't what percentage of them? The question is those that lift, do you think that their companies outperform?

[Doug]

Hell yes.

[Sal DiStefano]

So somebody actually put this together. They call it the Deadlift index.

[Doug]

Oh my God.

[Sal DiStefano]

The deadlift. The deadlift index.

[Doug]

Deadlifting CEOs or something.

[Sal DiStefano]

Yeah. So it's all the CEOs that lift versus those that don't. And people are like watching it. And the companies in the S and p or the CEOs lift. Regulators figured it out, consistently outperform the CEOs that don't lift. I believe it just off based off of that. That's all it is. It's all companies in S&P 500. These people lift, these people don't. We're going to follow and invest with drive, energy, motivation.

[Doug]

I mean, it seem when you really unpack it, it's actually almost very obvious and logical because again, to be in the s and P500, you're in, you're already in the 1% category of all companies and businesses. You're the top of the top. You're elite. You, you know, your experience running a company as I do, and it's like to, to get a little bit more out of everything is just, I mean, you're, you're always looking for an edge somewhere to keep the business growing and having success. And you know, there's tons of studies and research that's been done on, you know, a healthy, strong body, how much better you are at everything else that you do. It would make logical sense. It's like, man, I'm trying to get an extra 5 or 10% out of this company. I don't work out at all. I don't take care of my health. Imagine if I invest in that. I wonder what that translates into my business.

[Sal DiStefano]

Yeah, it's not a crazy thought. By the way. We know the relationship between being fit and having good mental health. So I can reword it and say, do you think the CEOs better mental health are gonna outperform the other CEOs? And the answer, of course, is yes. Well, I can extend that to exercise because exercise so strongly affects mental health. In fact, if exercise, if proper exercise were an antidepressant pill, it would be the most powerful antidepressant pill we've ever seen, ever. The most consistent, works across the board and it works better and better the longer you do it. Whereas other antidepressants tend to resilient to stress. I think it's cool they made an index.

[Doug]

I think that's really cool. Think that it's also a cool sign of the times because I think this, that is a culture shift thing.

[Sal DiStefano]

Totally.

[Doug]

That's to even do that.

[Sal DiStefano]

Yeah.

[Doug]

And you actually dropped the name Jeff Bezos and like, look at him, right. These guys now, like, look at him in his early career, look at him today.

[Adam Schafer]

The difference.

[Doug]

And I think that's an example of, you know, he's obviously been, been doing business for a very long time and he was very successful a long time ago when he was dweeby looking at and didn't lift weights. He's obviously uber successful now and jacked. And I think that through this last, I don't know, 20 years, because of a lot of good studies that point to mental health and everything that weight training does for you, I think more and more high performing people are aware of that.

[Sal DiStefano]

Did you have any, I had a lot of clients like this.

[Adam Schafer]

Bill Gates is to figure that out.

[Sal DiStefano]

Bill. Yeah. Well, he's a lizard. Yeah. Did you, did you have a lot of clients who hired you because it helped them with business?

[Doug]

Yes, I did too. Yeah.

[Sal DiStefano]

I, I, they would comment on that. They'd say I'm better at my, I'm better at work, I'm better at, I.

[Doug]

Didn'T know that was going to meetings. I didn't know that was going to be my niche. You know, this is why I always talk about how I always tell trainers not to, you know, you know, love your ideas or, you know, have a plan on what your niche is going to be, but don't marry it because a lot of times you end up, your, your niche ends up being something you would have never thought it was if you would have asked me what I thought or what I wanted when I was 18. It looked nothing like what it did when I was in my, you know, late 20s and early 30s. It's just, I gravitated to that client. I found that the way I communicated fitness, the things I could help people out with and I, and there was probably a lot there that I was interested in that client. Right. I have, I have a big interest in business and I think that, so there's this synergy there of I enjoy the sessions and asking and picking their brain simultaneously. I have something to give them because I have fitness and nutrition knowledge. And so it became a niche for me that I ended up leaning into and loved. I loved.

[Adam Schafer]

They really value it.

[Sal DiStefano]

Yes.

[Adam Schafer]

They really appreciate it.

[Sal DiStefano]

Yeah. I had a client, I'll never forget, I had a client who hired me to help him get more fit. And he came back and he Goes, I am way better at running my company, and that's why I'm going to keep working with you. It's not because I'm more fit. I'm like, all right, whatever. Yeah, whatever floats your boat. Let's keep going. Yeah, it's really cool. All right. I got something that. It blew my mind when I read it. When I read this study, it blew my mind. And it definitely were wrong about.

[Doug]

Yes, we're wrong about it.

[Sal DiStefano]

Yeah, we're wrong about it.

[Doug]

Oh, good. This is the audience.

[Sal DiStefano]

I love to do this.

[Adam Schafer]

And I'm like, oh, great, you're just gonna blast this on.

[Sal DiStefano]

No, no, no, no. We're definitely wrong. We're wrong on this. And a study now shows it, so I'm gonna pull it up for you. So this study compared incline curls versus preacher curls. Now, the study was, do they affect bicep growth differently? Not which one builds more bicep, but rather, is there truth? Is there truth to the old, and I swear, old bodybuilders? You know what? I'm going to stop going against old bodybuilders because they always get proven right. What do old bodybuilders say about preacher curls? What does it do? Peak, Peak or the. No, the bottom part. I remember they were talking about the bottom part of the bicep.

[Doug]

Oh, yeah.

[Sal DiStefano]

Train the bottom part. Incline curls trains the upper part of the bicep. Right. You're all. And you're like, no, bicep is. There's two attachments. It all develops or it doesn't. Well, they did a study on this, and in the study, they found that incline curls develop the upper bicep more and preacher girls develop the lower bicep more.

[Doug]

How.

[Sal DiStefano]

So you actually. How.

[Doug]

How is it hypertrophing a part of the bicep differently?

[Sal DiStefano]

Good question. Yeah, good question. So they probably because it produces high 10. So here's what it says that they can produce high tension at long lengths while also being subject to high passive tension and potentially stretch mediated hypertrophy. In other words. So now, now here's the deal. Other studies show that this maybe doesn't happen, but the fact that there's a study that showed that it happens and the fact that bodybuilders have been saying this forever. Now, I will say this. I'm looking at the study and looking at the difference, and it's not a huge difference. It's not a huge difference, but there's a difference that you can measure. Would this add up over 10 years? Maybe. Would it add up over a Year, probably not. So for people listening right now, your best bet to do them all. Yeah.

[Adam Schafer]

Nonetheless, one study and just bodybuilder anecdote, that's when you're gonna change your.

[Sal DiStefano]

Well, I just think it's crazy that it showed anything at all.

[Doug]

Yeah, no, I'm actually surpr that it would show anything at all too, because it doesn't make. It still doesn't make sense to me. The. The logic behind it, like, where. Where changing the angle is not going to hypertrophy a part of a muscle differently. That's just.

[Sal DiStefano]

That's what I've always thought. That's what I've learned. That's what I've. Now, the feel is definitely different when you do both of them.

[Doug]

Sure.

[Sal DiStefano]

When I do a preacher curl, I do feel it more.

[Adam Schafer]

You feel the pull.

[Sal DiStefano]

This is why pro bodybuilders, especially in the 70s, said that. That's why they said, develop the, you know, lengthen your bicep.

[Adam Schafer]

They're much more in tune with the feel of everything.

[Sal DiStefano]

That's. Everything was about feel. I feel it here, I feel it here. Therefore, this is what's happening. So it does seem to make a little bit of a difference based on this study. Is it enough of a difference to, like, focus on. I don't think so. And again, I'm looking at the differences in size, and, you know, you're looking at, you know, 10%, you know, not even 5%. So would that add up? It would take a long time for that to add up, to make a difference. Nonetheless, Fascinating.

[Doug]

Yeah. You know, me, I'm always gonna. The one I'm always gonna challenge whenever we talk about stuff like this is that it still doesn't trump novelty.

[Sal DiStefano]

Of course not.

[Doug]

Right. And so that's the. And I. And that's why I always drill that back home to the kid who's trying to work on their bicep peak or develop a muscle certain way. And they read a study that says, hey, doing this way will develop this part of the muscle more. It's like, well, yes, that's true. And even in this case, let's say that is true. And let's say this guy says, I want my peak, therefore I've been doing the incline curls like crazy. Right. Or I want to build the. The lower part. The lower part. So I do preachers. Like, okay, great. You've been doing that at all your bicep workouts for the last year. Cool. Do this now that you have never done. And that's going to grow the. The peak or the end, whatever you want more. And so you understanding that. Okay, that makes sense. So that should. What that should do is make sure you don't neglect that because that's an area you want to focus on. This research says that that's one of the best exercises for that. But then you don't want to get so married to it that you neglect all these other movements because then they become superior for that thing you're trying to go after due to the benefits of novelty. And that is always better.

[Sal DiStefano]

And I wouldn't. I wouldn't change my advice. I still wouldn't go back and change any of my. Right now there is. There are some plausible explanations for this that would back up the way we've always communicated it. And the all. And this individual that posted this talks about this a little bit. Does it? Great job, Menno. You guys know who Menno Henselman is? Okay. Amazing. So, and I like what he says here. He says it is plausible that the preacher curl develops the brachialis a little bit more than the bicep because of the angle. And the brachialis is kind of down here below the bicep. So maybe that's what's causing more of that growth to look like it's coming at the bottom. That, to me would make more sense. The way I look at it is this. Rather than looking at, you know, trying to isolate a part of a muscle, aside from muscles with lots of attachments like, like the pecs or something like.

[Adam Schafer]

That, a lot more plausible to me.

[Sal DiStefano]

The brachialis, to me, the way I look at it is when you do a movement and you get strong at that movement, although there's carryover to other similar movements, most of the strength is relegated to that movement. So if I get really strong at a preacher curl, I'll get stronger at a drag curl, I'll get stronger at a barbell curl, I'll get stronger at hammer curls, but most of the strength goes to the preacher curl because it's very specific. So I. For me, it's always about training in these different movements because it gets me stronger at all of them. And getting stronger at all of them will probably lead to the most development. The best development. Yeah, well, rounded development, which I. Which I've experienced with clients and with yourself as well.

[Doug]

Yeah, yeah. I had something I wanted to talk to you guys that's not fitness related, but I think you could throw it in the category of probably health, definitely mental health and well being, especially for our children. And so that's why the conversation interests me. I'm probably not the best person to. To communicate it because of my own habits and behaviors around it, but I don't know how aware you guys are of this, but the rise and the climb in gambling in kids is unbelievable.

[Sal DiStefano]

How are they gambling online?

[Adam Schafer]

Yeah, it's not about kids, bro.

[Doug]

It's. I mean, because of fan duel draftkings, it's legalized. You know, this thing came out the other day.

[Adam Schafer]

So are they thinking that they're.

[Doug]

80% of kids in high school say they've gambled money on sports. Wow.

[Sal DiStefano]

Wait a minute. How are they doing this? Don't you have to be 18?

[Doug]

No. Well, I don't know if you. I don't know how.

[Adam Schafer]

Yeah, they probably just hit a button that says, are you 18? Yeah.

[Sal DiStefano]

Now. Now. Are they comparing it to the past to show that it's going up type of deal?

[Doug]

Oh, yeah. It's in every. In every aspect, but. And nobody's really talking about it. It's all positive. We all love it. Every. Every. If you watch sports today, it's integrated into the conversation now. So it went from being banned from sports, and it was like super taboo.

[Adam Schafer]

Records like Pete Rose.

[Doug]

Yeah. To where. Now, if you watch ESPN during the day or you watch a game, the betting lines and the odds and the averages are communicated as you're watching it. It has become so wildly.

[Adam Schafer]

A little like line. Oh, yeah.

[Doug]

Accepted and adopted into. And everybody's got their hands in it, making all kinds of money on it, and nobody's really talking about it. And I. I am very familiar how addictive it can be, how dangerous it can be, and down that. That route, and it's not being communicated. And the fact that I saw this. What blew my mind was 80%.

[Sal DiStefano]

That's. That's crazy.

[Doug]

Wow.

[Sal DiStefano]

I would never guess.

[Doug]

Yeah.

[Adam Schafer]

I wasn't even aware.

[Doug]

I wouldn't. I would have never guessed that.

[Sal DiStefano]

So this way. This is an interesting conversation for me because gambling has zero pull on me. There's lots of things that pull me in an addictive place, but gambling has never done anything like that for me. So whenever people talk about gambling, I have to look at the data because I have no personal experience. And what the data shows is it's very addictive, and it tends to contribute to other, for lack of a better term, bad behaviors. So, Gam. When you get lots of gambling, you tend to also get all the impulsive nature. You tend to get more drug use, more alcohol use. You get. Tend to get more sex work. You tend to get just like all those have.

[Doug]

It has almost identical. What it does on the brain is almost.

[Sal DiStefano]

So you have experience with this?

[Doug]

I do and I have experience going down that, going down that.

[Sal DiStefano]

So it feels like a classic addictive.

[Doug]

Classic behavior classic like the same as it sneaks step on you and you don't even realize.

[Sal DiStefano]

Wow.

[Doug]

And you know, I, I've openly talked about any. All kinds of things that I've. I've battled with before. I've also talked to you guys about how as much older, wiser man today that I'm always checking and balancing all everything, everything that I take and I'm aware of. Oh, this is becoming a habit scale back type of deal. I remember when this happened to me in, in gambling and I'd always, you know, kind of did it a little bit but never really started. And all it took was me having a close friend at the time that we worked together and saw each other every day who was a legit addict. And I watched how his behaviors easily just kind of bled into me. And it was a day, very, very specific day and moment when it hit me and I went, oh my God, I have a problem. I've got to fix this. And I was betting on a game that I would never watch. And it was a good amount of money. It wasn't crazy, it was thousand dollars but thousand dollars, you know, at that time of my life was a good amount of money for sure. And on a game that I wouldn't even watch on like a Tuesday afternoon, you know. And I, we were, we were running a work errand and we were trying to get it done so I could get to a sports bar so I could check the score to find out if I even won or not. And I realized what the am I doing? Like I don't even care about this game yet. I'm putting this much money on it. And it is, it's you, you're. You're chasing this high that you. And it just. And just like any classic drug, you, you get numb to the entry level betting and once a while then. So you need a little bit more to get the similar risk. And yeah, then you get up it again and then you up your volume again and then before you know it, it's like this thing you're. You're doing all the time.

[Sal DiStefano]

I have a family member that he has mortgaged his mom's house because he had this hidden gambling addiction that none of us knew about. But also again, it contributes to lots of other behaviors. When look at the data again I don't have any. It has so little pull on me that when I hear people talk about gambling, I'm the like, if I base it off me, I'm like, who cares? Make it legal, do it everywhere, what's the big deal? But you have to look, culturally, yes, there are certain things that we've always regulated and I think we get comfortable with them after they're regulated for a while and we think it's not a big deal. But there's a reason why gambling historically has been regulated or why it's been banned in many areas. And it's because it contributes to lots of terrible things. Same thing with sex work, same thing with certain drugs. The libertarian to me was always like, make it available. Adults are adults. As an older, wiser man now, I know probably not a good idea.

[Adam Schafer]

It's too pretty crazy. Like a lot of head trauma and a lot of they're associating with these impulsive behaviors. So you'll see a lot of like football players, a lot of athletes, like really, you know, get into gambling, drugs, and you know, all, all the things alike. But like, there's a direct correlation there with, with head issues and head injuries, with like falling and succumbing to these type of impulses. And so that's always been something I've been conscious of. Like, I've been trying to keep like a barrier there because I could see myself having those tendencies towards like, oh, you know, like getting that juice and getting that kind of like impulse.

[Doug]

Well, and think about the, the young adult mind. To the young kid, the reason why this came up for me was like, it was just what they'll do is.

[Sal DiStefano]

They'Ll wire, they have a very plastic brain. What they'll do, and this is with any type of addictive behavior, it'll start to wire their brain to be more addiction prone. So if you get a kid in an addictive spiral in one direction, it makes them more prone to do this with other things later as an adult. Because the brain is plastic and it starts to form and shape itself around this behavior, this dopamine seeking, you know, which. It's more, way more complex than that, by the way. Everybody's, oh, it's just dopamine. It's way more complex than that. But you, you'll find yourself having, struggling with lots of different types of things later on as an adult. If it starts as a kid.

[Doug]

And I, you know, I mean, I years, years, years ago, I bought shares in all those companies because I knew that it was coming. And so I knew, but I had no idea at the rate it was climbing. And then again in young kids, like I would have never guessed a staggering number like 80. What. What else do you know that 80 of kids said that they've done?

[Adam Schafer]

Do you think fantasy football really had a big impact on that?

[Doug]

Of course that has a. That.

[Adam Schafer]

That I would think that'd be like the gateway to kind of introducing themselves.

[Doug]

Well, I mean, that's kind of like how DraftKing. I don't know how familiar you are with DraftKings and the way those are structured. Yeah, it's structured like fantasy sports.

[Sal DiStefano]

Like.

[Doug]

So for Sal, I'm not sure knows anything about fantasy sports or not. It's like you.

[Sal DiStefano]

That. Where you dress up like your favorite athlete.

[Adam Schafer]

They do. They wear their jerseys and stuff in.

[Doug]

The draft, but it's where you basically have a team and name a sport. Doesn't matter.

[Sal DiStefano]

Yeah. You make a team based off of your player and you.

[Doug]

And you pick them and you draft them and then the points and you win. And so that's this go. That goes back forever. People were doing that a long time before it became organized and popular. And now these companies have found a way to gamble on that. So now they're. And it. And it's become a. Instead of a. A whole season, you play one team. It's a weekly thing. It's a. And you can play every sport and you can do all kinds of different players. And there's.

[Sal DiStefano]

Isn't it interesting though? Isn't it interesting that these behaviors tend to accompany or spur on or trigger other addictive type behaviors like gambling tends to go with. Alcohol tends to. Drugs tends to get involved. You tend to see sex work or you know, that kind of stuff. And that's It. Isn't that funny? Well, with these types of behaviors, like choose any of these behaviors, it's all.

[Doug]

It's all the same from a Dopamine. Yeah. And so that's.

[Sal DiStefano]

That's the bio. That's the. That's the chemical physiological explanation.

[Doug]

Right. And subconsciously what is the. The brain is seeking that. Right. And it's. It's learning and it's tapped in. It's like, oh, that feels. That feels good. Do that again. And it's like, oh, this thing also does that too. Oh, do that again. That feels good.

[Adam Schafer]

Vegas figured out how to put it all together in one place.

[Doug]

Yeah. No, so it's. Yeah, it's really interesting to see. I mean, and you're seeing things. You've told me, I've told you guys about that what, what's not app that's popular right now too, where, you know, they, I told you, I've watched my, my buddies get back into the card game and that, and they found a way to create that, like card trading and card buying, to incorporate gambling into that, also to make it more addictive. And that's a lot more half of what made this app explode. And I mean, your kids, I guarantee all your guys, kids know what what's Not App is. It's a very popular app with the young kids. And so, you know, and you as a parent, and I think that's why I wanted to talk about this because it seems pretty innocent, you know, like I, I don't know, like until I really sat down and thought about this, like how dangerous this could be or what does this look like 10 years out? Would I be a parent? They'll be like telling my son, oh no, you can't do that.

[Adam Schafer]

You know, it's funny you're seeing. Yeah, well, just because like, it's, this is related. It's, it's because my son, my oldest, is so into stock, you know, and he's like very much wants to be a day trader kind of a stock person. I'm like, and it's again, it's very closely associated with gambling and it's, but, and he's trying to always justify, he's reading all of the information on every company. He's trying to get ahead of like the news and like, really trying to, you know, do his due diligence in terms of like his strategy and these kinds of things. I'm like, this is great. This is kind of like an education, self education. He's going through with this. But at the same time, you know, I, I, I do have these conversations with him a lot just to make sure he's not just like, you know, making really rash decisions and really impulsive things to like, no, I gotta sell right now and I gotta do this. And you know, and I'm like, this is very close, you know, to gambling. And so, you know, we gotta really kind of stay ahead of this.

[Sal DiStefano]

Yeah, it's the, the, the, the chemical explanation, right? The physiological explanation is that whole dopamine reward system, right, how it down regulates, you need more novelty, more gambling. So what gambling addiction probably looks like is it starts small and it gets bigger and bigger and the risks get bigger and bigger, which would follow the classic behaviors with any addiction. The spiritual explanation would be it's sin. And the more you fall into sin, the more it becomes your master and you just keep doing it more and more. What's interesting though is the, the we can reason ourself out of it. We could create a moral argument and say, well what's the big deal? It's your money, it's voluntary. Yeah. What's the problem? Yeah, but there's a part of us that knows this is an issue.

[Adam Schafer]

He knows where it leads and it gets bad.

[Sal DiStefano]

That's right. And again, look at the data. Look at the places where gambling is legal. Look at the lifestyles and other behaviors that are that happen there. And what you end up seeing is it's not better.

[Adam Schafer]

Yeah, but here's what it's biffs.

[Sal DiStefano]

Here's what they'll say though.

[Adam Schafer]

Society. Remember Biff.

[Sal DiStefano]

That's right.

[Doug]

You guys do this as dads. I mean I find myself, this is a, a new habit of mine as a dad that I obviously didn't really think about before where it's like I, I feel lucky that I have only a five year old and I, and I know what I know now about technology because of everything I've read and what we've learned. And so I'm ready for that as dad. But then there's the other part of me that's like, okay, well that was the generate just last generation's big thing to look out for. And a lot of parents are suffering the consequences of not being ahead of that. So I'm going, well, what's that going to be for me? Yeah, what is my. And so that's where something like this pops up and I'm like, oh, okay. This could be one of those things where I like doing it. I love sports. And if I saw my son going this route like I could easily be like, oh yeah, no harm, no foul, big deal. It's fantasy. Dad does it. I've done draftkings, let's do it. You know, and then going like, oh, what did I just open the can of worms for? And so I'm trying to always think like that of what is the next thing that. And society is all saying it's great. You can't get away from it. You can't watch sports.

[Adam Schafer]

What's out there to hook them? Yeah.

[Doug]

And what are we all just oh yeah, no big deal.

[Sal DiStefano]

You know what? The more you know what the argument always is. And this is where you know get a society that worships money. It's always like but it makes so much money, it brings in so much revenue.

[Adam Schafer]

Well, and that's they're getting fed. Yes.

[Sal DiStefano]

Well, that's why, I mean that's always the argument, right? Let's legalize gambling because it raises so much money, you know.

[Doug]

Well, and in the. Which isn't the toothpaste is out of the tube in this one too. It's like, it's, it is, it's making so much money for so many people now, even when. And that's why I like talking about this because there's already plenty of research to support what you said about, you know, it just, it's, it is the gateway to all these other addictive things. And we, we know a lot of that. There's plenty of research around gambling and how dangerous all the things about it. And yet it's still getting pushed heavily. So even as we start to see this young generation potentially fall for this trap and you see a lot of kids spiraling out of control, it's going to get silenced because there's going to be so much money trying to push it forward. So it's one of those things that could go on for a generation before we see, before we finally. It's forced.

[Adam Schafer]

No, we got to regulate.

[Doug]

Yeah. Oh, now we see this, all this stuff now 20 years later, you know, so it just jumped out at me and I was like, oh man, that's crazy. I want the guys know how prevalent that is in high school.

[Adam Schafer]

Experiment free. Sal, next time you go on date night with Jessica near downtown in, in Los Gatis, order a ujb.

[Sal DiStefano]

What's. Whoa, what's that?

[Adam Schafer]

It's a drink. Now this is kind of a funny story because my sister in law lives in Los Gatos and like they, their kids, they call me Uncle Justin Barry. And I don't know, they just, that's that just the name that stuck. And, and so for some reason, I don't know, like if, if Taylor, her husband was down there and he was at this bar and they were kind of like he wanted to get a, one of those like high Noons and then you put like a float of vodka on it. And I just did that for him like at his house one time or whatever. And so this became a drink and now like everybody's ordering. Uncle Justin Berry. Yeah. Where apparently it's like down. I don't know if it's the Purple Onion or there's a few other like bars down.

[Sal DiStefano]

No way.

[Adam Schafer]

I just thought it was so funny because it was just like it's taking off. Like it's like they'll get the High Noon with the float of vodka.

[Sal DiStefano]

I'll, I'll Totally. Brag, too, but I know this.

[Doug]

So is that what it calls for? Just a High Noon and then you float?

[Sal DiStefano]

What's in a High Noon?

[Adam Schafer]

It's just like a seltzer, you know.

[Doug]

The High Noon's an actual seltzer drink. You've seen that before, alcohol. Yeah, you have. You've seen them before.

[Sal DiStefano]

I don't know what's in it, I'm sure.

[Doug]

Oh, no, no, I'm. But it's a. Yeah, but it's a can. It's like a can. Yeah, it's a canned drink that you can just buy.

[Adam Schafer]

It's not a fancy drink. It's like a total hack, you know, because. Because it's terrible vodka.

[Doug]

So just basically spikes it up and spikes it up.

[Sal DiStefano]

Yeah. So if we were all alcoholic drinks, what would we be? So you're a high dude.

[Adam Schafer]

I'm not even that, though. I just made that for him once. I was like, that's the lamest drink to be known for.

[Doug]

You've seen that salvage. Yeah, yeah, yeah.

[Adam Schafer]

But with that. Apparently, like, she had to call Courtney to tell her that because it's like she heard all these people ordering it. It's like a thing now down there. It's so funny.

[Sal DiStefano]

And you get no royalties.

[Adam Schafer]

Nothing.

[Doug]

What the hell? What the hell?

[Sal DiStefano]

Hey, so speaking of dopamine and all that, so this is now day seven of no caffeine.

[Doug]

Oh, how's that going?

[Sal DiStefano]

I'm start. I'm getting through it now, I think.

[Doug]

I mean, we have so many great supplements and things that we have for you to dip into to try and help mitigate that. Or is there anything you're finding that is help or you're using a lot. Like, what are. What are the most common things that you.

[Sal DiStefano]

Well, I was using. I use organifies red juice a lot for the rhodiola. Helps with energy.

[Doug]

Okay.

[Sal DiStefano]

I figured you'd do that. And then the happy drops. The happy drops. You know that caffeine. I knew this. Caffeine is a natural antidepressant. Okay. When you go off caffeine, you go below baseline in all the things that caffeine provides. So you go below baseline in energy, you go below baseline in motivation, you go below baseline and athletic performance, cognitive ability, and you go below baseline and happiness. So I'm literally. I'm literally in the gym.

[Adam Schafer]

You're covering, dude.

[Sal DiStefano]

I'm, you know, I'm trying. I'm working out. I'm doing my thing. I'm not really working out hard now because I have a cold But I'm still in there kind of going through the motions or whatever, and I'm just angry. You know what I mean? I'm just looking at people just like, oh, I don't like anybody.

[Adam Schafer]

Make me angry.

[Sal DiStefano]

And I'm like, why am I in such a bad mood all the time? Right? That's like the day five of being in a terrible mood when I'm never in a bad mood. In the gym, I was like, oh, it's freaking caffeine, dude. So, yeah, happy drops.

[Doug]

They help.

[Sal DiStefano]

They help bring that back up a little bit, actually. They work. Yeah, they do work.

[Adam Schafer]

You always feed me. I'm angry over here.

[Doug]

We should talk to Drew, actually, about a cool stack like that to encourage people to come off of caffeine. Wean off caffeine, where they use red, red juice and the combination of happy drops. Drops. That's probably a good little sheilajit in there. Little formula to help you mitigate the drop stack. Yeah, the gummy stack. No, seriously. Why not? I mean, that's actually not a bad idea. I. I mean, I. When we've talked about it, I almost always get DMS of people asking me about that process for us of coming out. They know. They know. Like, Adam, I haven't not had caffeine for five years, and I listened to you guys.

[Sal DiStefano]

Sucks. It's a shitty withdrawal. It really does suck ass.

[Doug]

Yeah. Well, you know, it's funny you say that. It's just, like. It just highlights how different everybody's bodies are. Like, everybody is like, certain things really, really are tough for me to let go of. Other things are not so tough.

[Sal DiStefano]

Did you go cold turkey on caffeine?

[Doug]

Yeah.

[Sal DiStefano]

Yeah. You don't get migraines?

[Doug]

No, I. Like, I literally, when I. I just got sick. I was sick with the flu.

[Sal DiStefano]

You were sick, though. I know. I don't take caffeine when I'm sick either. Like, super sick.

[Doug]

Yeah. Well, then, I mean, that five days go by, I don't have it. I'm the first day back. It's not like, oh, I need this.

[Sal DiStefano]

No, I know that. But let me ask you. Have you gone cold turkey, not sick?

[Doug]

Yeah.

[Sal DiStefano]

Like, how long do you do it for?

[Doug]

I mean, I can go for a.

[Sal DiStefano]

Week, no problem, and it's okay.

[Doug]

Yeah. No.

[Sal DiStefano]

You don't notice anything?

[Doug]

I mean, I can notice a dip in energy because I. I had that. I don't have that thing going.

[Sal DiStefano]

So I don't get.

[Doug]

Like, when I go on vacations and things like that. Like, I tend to take my natural Breaks off of weed, take my natural breaks off of caffeine. And, and I could be very regular about both of those. And then all of a sudden.

[Sal DiStefano]

Yeah.

[Doug]

And then it, it doesn't, that's not.

[Sal DiStefano]

One that, that's hard for you. No, I, I, I just, for me, it was just the lack of, like, energy and sharpness. Like, I just, it just. And I work out in the morning. That's what it is, is I work out in the morning and working out without caffeine first thing in the morning sucks.

[Adam Schafer]

Brutal.

[Doug]

Yeah, see, I don't do that. I can only imagine that.

[Sal DiStefano]

Yeah. But I don't get migraines. I know. Justin, you said you get migraines, right?

[Adam Schafer]

Yeah.

[Sal DiStefano]

When you come off to cold turkey.

[Adam Schafer]

Yeah, I'll get migraines if I do it too quickly and abrupt like that. So I have to work my way down.

[Sal DiStefano]

Oh, that sucks. All right. Speaking of supplements, a study came out on creatine and glycogen. You want to hear? You want to hear? This is cool. A cool one. So creatine, Creatine does everything, I think, I think it does everything. So it's starting to look like that. Yeah. So creatine ingestion. Ingestion augments dietary carbohydrate mediated muscle glycogen super compensation. In other words.

[Doug]

In other words, it forces more carbohydrates to the muscles.

[Sal DiStefano]

Creatine.

[Doug]

Wow.

[Sal DiStefano]

Increases or improves glycogen resynthesis or, you know, recovery or getting that glycogen back in your muscles, which probably, probably goes to amino acids as well. It probably applies to me. If it's driving more glycogen, I would assume it's going to do the same thing with amino acids. It just does so many things.

[Adam Schafer]

Just another benefit.

[Sal DiStefano]

And then we had Alex on the show and he talked about taking higher doses. Have you guys experimented with higher doses yet?

[Doug]

Yeah, not really.

[Adam Schafer]

I've been trying to do that.

[Sal DiStefano]

I'm doing like 15 grams a day right now, so.

[Doug]

Do you feel like you notice the difference?

[Sal DiStefano]

No, nothing. Yeah, I'm going to keep going, see what happens.

[Adam Schafer]

That limit, dude, what if it's not there?

[Sal DiStefano]

Yeah. Huh. I'm at 5, 000 milligrams, 40 gummies. I eat a whole.

[Adam Schafer]

I'll be snacking all day, just like everything else.

[Sal DiStefano]

But yeah, so improves. You know, there are studies that also suggest that it improves insulin sensitivity. So creatine, man, it's just, it's just again, it's one of those supplements, by the way, if you have Issues, digestive issues with clot, with creatine. Try this. Try taking it in small doses throughout the day. That seems to solve it for most people.

[Doug]

Another great reason for gummies right there.

[Sal DiStefano]

Yeah.

[Doug]

Because instead of turning, trying to do a powder thing and doing like a little bit. A little bit.

[Sal DiStefano]

A little bit. It's just like, you know, eat a gummy. Eat a couple. Yeah.

[Doug]

That's a really cool way to do it if you want to try and spread it out.

[Sal DiStefano]

That's right. So, Adam, you and I both have this same coat we both got from State and Liberty. That the pico.

[Doug]

Yeah.

[Sal DiStefano]

It's the most commented on article of clothing that I have. I get people always, random people always come up to me and ask me where I got it.

[Adam Schafer]

Yeah, well, especially because they make everything to fit. So.

[Sal DiStefano]

Do you have one too?

[Adam Schafer]

No, I don't have a peacoat, but I, I have their blazers and I have like their shirts, especially their T shirts. It's like a glove.

[Sal DiStefano]

Yes.

[Adam Schafer]

It's crazy.

[Doug]

It's my quick way, like, like Katrina wants to go out to like a nice dinner and stuff like that. And it's like I could be ready in two minutes. I throw on my, my Met first. Right. Because those look. I can kind of draw a white T shirt and that pico and you're done. And then like it makes the outfit look dressy. I'm going to any fancy restaurant looking like that. And I'm sharp and everything and I'm comfortable look sharp.

[Sal DiStefano]

So I've tried other. Because I like the style of pea coat. You know, the way it's like long or whatever. My arms never fit in them.

[Adam Schafer]

It's a very east coast kind of look. I would say it is.

[Sal DiStefano]

It is cool though. My arms never fit in pea coats. Okay. Because they're made. If they fit my body, they're not going to fit my arms. Right. Because I work out. A lot of guys who work out have this problem. This one, it fits? Yeah, this one fits well.

[Doug]

I mean, that's what makes State and Liberty so awesome, was they. That was the whole mission statement was to go after fit people that, you know, want to wear nice clothes. Because that's always been the most difficult thing. I mean, I'm sure you guys all went through this too when you were. Especially when we were younger and working out and like get a button up T shirt or something like that. And it's like a big parachute, like a mushroom. You know what I'm saying? It's like if you got it to fit Your neck and your arms and your shoulders. Then the bottom of it was all wide. Then you had to go take that shirt and spend another 30 bucks to get it tailored just so it fits. Right.

[Adam Schafer]

It's like you do one that fits your ways, but then your neck is. No way you're gonna button that up.

[Doug]

Yeah, they make them. I mean, there's not a lot of. I can't think of another company that I can buy a dress shirt or nice clothes. Pico, where I. Off the rack can wear.

[Sal DiStefano]

It looks tailored.

[Doug]

Yeah, it looks tailored and fitted to me. Yeah, but it's just how they. All their cuts are so good stuff. I love them.

[Sal DiStefano]

Hey, I saw a meme today. I want to bring up with you iconic vehicles from our childhood.

[Doug]

Oh, yeah.

[Sal DiStefano]

Can you guys name. Some vehicles are just iconic from when we were Ghostbusters.

[Doug]

Come on, bro.

[Sal DiStefano]

Excellent. Yeah, excellent.

[Doug]

Ferrari F40.

[Sal DiStefano]

Well, okay, yes, but I mean, iconic.

[Adam Schafer]

From the Testarosa, though, right?

[Sal DiStefano]

Yeah. Tess, Rosa. I'm talking about, like, stuff on like. Like media. Like, popular media.

[Doug]

I mean, F40 would be up there, though.

[Sal DiStefano]

What was an F40 in? Was it in any movies? It was on everybody's posters, that's for sure. Every dude had A F. The A Team Van 18 Van 100.

[Adam Schafer]

Mobile.

[Sal DiStefano]

Huh?

[Adam Schafer]

The Oscar Meyer Wiener mobile.

[Sal DiStefano]

No.

[Adam Schafer]

Batmobile.

[Sal DiStefano]

Batmobile. That's when you were a kid.

[Doug]

Yeah.

[Justin Andrews]

They had other versions.

[Sal DiStefano]

Yeah.

[Doug]

Not the Adam west version.

[Sal DiStefano]

Yeah, no, Adam West. Yeah, the purple one.

[Doug]

Yeah.

[Sal DiStefano]

That one was lame, dude. I was teasing Doug earlier about this. I was talking to him about this. Yeah. And I kept. I was making. I always tease Doug. I'm like, oh, you're old or whatever. I was like, you wrote Doug at the Chariot. Yeah.

[Adam Schafer]

What about the Mystery Machine, dude?

[Sal DiStefano]

Yeah. How about Knight Rider?

[Adam Schafer]

Yeah.

[Sal DiStefano]

Yeah. Oh, yeah, definitely. Airwolf.

[Adam Schafer]

Airwolf.

[Doug]

Airwolf was a good one, dude.

[Adam Schafer]

I mean, you see.

[Sal DiStefano]

Yeah.

[Adam Schafer]

That helicopter from Magnum PI yes, dude.

[Sal DiStefano]

Isn't that funny? I'll see these things. They'll just bring me back right away, instantly.

[Doug]

Dukes of Hazard, you know? You know, in Hawaii, I. I flew in that. That exact one.

[Sal DiStefano]

Really?

[Doug]

Yeah. Yes, they had them. They were. They. And the whole thing was outfitted with Magnum PI Memorabilia and everything like that. And you Cool. I can't tell you how. Have you guys ever been one of those helicopters?

[Sal DiStefano]

No, bro.

[Adam Schafer]

I've always wanted to. Courtney always talked me out of it because she got sick or, like, never.

[Doug]

I'm not afraid of heights.

[Adam Schafer]

I would do it.

[Doug]

I didn't realize how scared shitless I.

[Sal DiStefano]

Was like, did you get airsick?

[Doug]

Well, no, I didn't get airsick, but.

[Adam Schafer]

Leave the doors open.

[Doug]

Yeah, there's no doors on it. I mean, and you're so. You're sitting back there and you know, my left foot is hanging out. Yeah, yeah, hanging out. My, my.

[Sal DiStefano]

You got a whole seat belt on.

[Doug]

Hey, yeah, a little lap belt.

[Sal DiStefano]

That's it.

[Doug]

Yeah, bro, it ain't like a full on. You're in a lap belt like you.

[Adam Schafer]

Are in a Vietnam. Yeah, like you're so.

[Doug]

You know, I'm like, I mean, I like strap that sucker down and then you gotta like a. I didn't let go that handle for an hour. Whole ride. Whole ride.

[Adam Schafer]

White knuckle.

[Doug]

Just. Just holding on to it the whole time. You know, there's no. I just could not get.

[Sal DiStefano]

I think that's one of those things that sounds more fun than it is. You know, I mean, like, hey, do it. Helicopter ride around Hawaii.

[Adam Schafer]

Like skydiving. Yeah, yeah, I wasn't into that.

[Sal DiStefano]

You know what? You know what? Sounds fun, but sucks. You ever guys ever have a boat pull you and you're in the parachute? What's that called where they pull paraglider? Yeah, it's so boring. You're just up in the instance slow. You're just looking down.

[Adam Schafer]

No, I'm higher.

[Sal DiStefano]

Yeah. Wow. Let me back down now.

[Doug]

Yeah, I, you know, it was. It was going over. Hawaii was cool.

[Sal DiStefano]

It was beautiful.

[Doug]

So that's a cool way to see Hawaii. But I think there was a time where I'm like, okay, I'm good, you know. Yeah, yeah, yeah. I've seen enough. I did it. It was fun. It wasn't like the whole thing was like fully. I was, I was surprised at how. I didn't think I would be scared. Like, I wasn't like a hesitant. And all day I'm like, yeah, yeah, let's do it. And then I realized like, oh, this is a little unnerving.

[Adam Schafer]

Well, I heard on that one side of the coast in Kauai, like this helicopter company got their whole start because of the stunt helicopter, like for a movie that went underneath this. This cave like part on this beach. Like, like famously like flew underneath it. And then, and then I think there was some bet or something if he. If he did it again. And then he did it again and then won some contract.

[Sal DiStefano]

Wow.

[Adam Schafer]

To get this like fleet of. Of helicopters. They told us that on. We took those like boats. They're almost like inflatable boats. And they take you along the coast.

[Sal DiStefano]

There and and poly was that.

[Adam Schafer]

Yeah. And oh man, it's so much fun. But it's like after, on the way back after you're just like, it slams you around and it's like fun but then it's not so fun like on the way back.

[Doug]

Well, when you read up on all the reviews on all those helicopter rides too and because there's a ton of competitive companies on the islands, it's like they all crash. It's not like, oh yeah, what do.

[Sal DiStefano]

You mean the all crash?

[Doug]

Like every company that does it has one go down. It's like, not that people die. Like a lot of times they don't die. A lot of times they're able to let it come, settle it down and they're okay. But it happens more often than you would think. I thought it was like, I thought it was like a super rare thing. You know, they're like, oh, never, they never crashed. It's like, oh, you know, it's, you know, it's like they all crash.

[Sal DiStefano]

You know, it's the worst thought about that. You're on a helicopter or a plane and it's going down and you know it's going down. That's got to be the worst. However long that is.

[Adam Schafer]

It's like you can jump out.

[Sal DiStefano]

Yeah, we're going parachute and you're like, we're going to crash. I know I'm going to crash.

[Adam Schafer]

It's a hard one to get out of.

[Sal DiStefano]

It's going to take four minutes. So four minutes of terror until I figure out if we make it or not, you know. Oh, terrible. Paleo Valley's bone broth protein is the best tasting protein I've ever had in my entire life. They're chocolate. It tastes like chocolate donuts. They're salted caramel flavor. It's so good. It's like a drink you get from Starbucks. It tastes so good. It's minimally processed, it's very high in collagen. It's 100% grass fed bone broth protein, easy to digest. The easiest to digest protein I've ever had. If you want to bump your protein intake, you want one that's easily digestible and delicious. Go to paleovalley.com mindpump on that link. You'll get 15% off. All right, back to the show.

[Justin Andrews]

First question is from Kevin OG when reverse dieting to boost metabolism for fat loss. Can I eat less and skip walking 10,000 steps a day? Why is there so much advice to walk?

[Sal DiStefano]

Okay, so in other words, can I just simply walk less? And through the reduction in burden calories. That would be the reverse diet, essentially. Yeah, I guess you could, technically, But I think reverse dieting is more effective when you do it by eating more. Now, why is there so much advice for walking? Because it's so closely connected to just overall health and because it's easy. It's easy to do.

[Doug]

And it's also a hack for us to help clients who are reverse dieting to not put on excess weight. Yeah. We're not advising them to do a bunch of high intensity cardio anything. But creating those extra steps in movement throughout the day is enough normally to mitigate that extra 100 to 300 calorie boost nutritionally that we do. So it's like you get the client to start to increase and boost calories, you get them moving a little bit more. And that extra movement is normally enough to mitigate any of the calorie surplus. And so it allows them to keep creeping the numbers up, up without putting body fat on. So it's a great strategy for that also. And of course, the points that Sal made. And so could it be done without it? Yeah, it's possible. Should it? I. I don't think it's a good strategy. And that's the reason why we recommend it that way.

[Sal DiStefano]

Yeah. Now if you were doing like 30, 000 steps for like you're doing crazy amounts of walking.

[Doug]

Oh, yeah.

[Sal DiStefano]

You know, then we're gonna. Then. Yeah. And, and the goal is to speed up metabolism, build muscle, then I would reduce the amount of activity. Just like if you're doing tons and tons of cardio. But 10, 000 steps a day is, is not bad. It's. I mean, it's a good amount of activity, but it's not bad. I don't think you should cut that in an attempt to reverse.

[Justin Andrews]

Next question is from Kathy Steinhelb. How can I prevent my upper back from taking over everything? And I mean everything from chest press to overhead press to real rear delts. Is it just a matter of focus?

[Sal DiStefano]

Yeah. So they're probably feeling tightness in their traps is what they're probably referring to. Whenever you're trying to get a tight muscle to relax, you want to look at other contributing muscles that help with stabilizing that area. Typically, tight traps means weakness in the rhomboids. Mid trapezius typically means you don't get good scapular retraction and depression. So with clients that would suffer from this, I would have them do downward shrugs with a lap bar. That's where you're holding onto a lap bar strap above your head, you're shrugging down. I would have them do cable rows, scapular circles. You have to work on the root issue. Otherwise your upper back, your traps, is going to be stabilizing everything for you. And that's why you feel it in everything. You feel it in everything because all your upper body exercises, it's your default. That's right. It requires shoulder stabilization. And right now you're lacking in some areas. So the, the, the rest of you is taking over.

[Doug]

If you, if you made a cautious effort to doing scapula circles before every workout, priming that first, I bet you'd see a huge improvement in this probably just, just from, just from doing that. And normally that helps you peer into, oh, this is what's going on. And then you try to practice that stuff even, even more often.

[Adam Schafer]

It's just like anything else. Like, just like train yourself to brace properly or like, you know, just being able to stabilize a position. So that way it opens you up into better posture and form. And this is one of those things. It's just going to help your overall, especially if it's, it's so dominant and it's like taking over exercise where this is like really all you feel to set yourself up in the beginning of every workout where you're, you're getting that shoulder to retract and depress first and making sure that's the go to. We're just continuously prioritizing that you're going to be fine.

[Sal DiStefano]

Yeah. Another exercise you could do, so maybe a little more advanced, is I would have people do an overhead hold with the dumbbell, but while holding the dumbbell overhead, depress the shoulder. So they call it pack shoulder. So what you'll do is you can put your hand on your trap. Oh, it's tight right there. Pull down until it relaxes while holding a dumbbell up in the air. And maybe you can't do this with a dumbbell, so just do it with your hand. This will teach you to activate the muscles that need to be activated for better stability. Yeah.

[Adam Schafer]

And you, and you know, a good deep tissue massage, too, might help to unlock some of that movement.

[Sal DiStefano]

Yes. If it's difficult right before you work out.

[Doug]

Yeah, that's a great exercise to do right after you do those scapular circles because you first get the ability to like the, the scapula circles. And using the wall for feedback is a great way to like, figure out and learn how to articulate the scapula. And then you kind of go like, okay, I get it now. I know how to do this. And then you go do an exercise like Sal was talking about, where you're like, okay, that's. I need to get that shoulder rolled back and down and then holding it like he's saying. And then you go. Then you go perform something that requires you to just focus on that while you walk. And that's a great way to progress you into the workout where you then do these exercises where before you felt like your. Your upper back was dominating the movement.

[Justin Andrews]

Next question is from license to Ilio. What is the best way to help my deadlift? The most difficult part is lifting off the ground.

[Sal DiStefano]

Okay, so a couple things. One is the setup up. So you want to. When you get to the bar and you're holding on to it, squeeze the bar, straighten your arms out, activate your lats, and imagine pushing your. Your feet through the floor rather than pulling the bar up. That usually helps. The second thing you do you can do is what's called the deficit deficit.

[Doug]

Deads is a. Is a great, great, great way to. To get better.

[Sal DiStefano]

This is where you just start deadlifting with the bar lower. Yeah. So if you deadlift with 45s, you could use 35s, or you could stand on a block or stand on a block.

[Adam Schafer]

It challenges that bottom position even more.

[Sal DiStefano]

That's right.

[Doug]

And that's it. That's a easy way to do it. And then to your point, like my personal experience, when it comes to deadlifting and squatting, there's such technical lifts that just getting. Perfecting the movement, there's so much room to always keep improving and improving, improving the technique. And I always feel like the way I communicate this people, and most people that have been deadlifting long enough experienced this where it's just like, you ever, you know, deadlift 30 times in a row. And there was a. There was one or two in there that were like, oh, my God, the weight felt like 50. It always gives you that, like, indication of, like, wow, there's. There's room to perfect my technique because there was one in there or two in there. I did that. All of a sudden, the bar felt like it was 50 of the weight was on there. And that's always highlights to me, like, oh, man, I still got room to get better at this technique.

[Adam Schafer]

That would be. That would be my steer is really hone in on that technique. And so that's really to create a ritual that you figured out to Sal's earlier point too, as well, is. Is gripping the Bar, activating the lats, figuring all those little nuances out in. In vertical bar path, driving your feet into the ground. But you're not, you're not even leaving until everything is completely set up. You know, you're, you're looking out like, and you're ready to go. But, like, you don't, you don't lift unless you complete this entire sequence over and over and over again.

[Justin Andrews]

Next question is from garnering hope Fitness. What's the best way to strengthen weak and crackly knees?

[Sal DiStefano]

In a nutshell, strengthen your. The muscles that surround them. The quadriceps, the hamstrings. Work on your ankle. Mobility, slow and steady strengthening will help with this feeling of weakness. Crackly knees. Slow and steady, meaning your technique needs to be controlled. You need to work within your limits and then slowly challenge those limits by adding resistance and adding ranges of motion. But I trained a lot of people in advanced age. This was a very common thing that they would experience. And we would start with something as easy as standing up and sitting down on a bench. And I'd have them sit down with a real controlled tempo, and then they'd stand up and then they'd slowly sit down. And I mean, like, like clockwork. Every single person, every single person noticed an improvement in this. This is actually a very easy fix for the most part. It just involves gradual progression. Yeah, yeah.

[Doug]

I wanted to, to bring this because we heard this so many times as trainers, and, you know, I always remind the client that it would say this to me. He's like, you, you don't have weak knees. That's a joint. You know, we're not, we're not building the knees or fixing your knee. It's. It's the muscles around it, and it's your ability to move properly through full range of motion that we need to get good at and figure out what to do. And so strengthening all those muscles through great exercises like squatting and lunging and stepping up is the path to having, you know, strong knees. It's like, it's not that it's the muscles and joints and ligaments that support, support the knees that are going to strengthen through all these great exercises. And so you don't have, you don't have weak knees. We may have a weak support system around the knees. Therefore, you feel like you have bad knees because they're, they're cracking and popping and they hurt or ache or what like that. But absolutely, this can be helped and fixed by strengthening and supporting that system all around it 100%.

[Sal DiStefano]

So squat, lunge all within your what range of motion you can work within. Step ups, hip thrusts, step ups, even leg extensions and leg curls can help with this, although the compound lifts are going to do a much better job. Look, if you like the show, come find us on Instagram. You can find Justin at mindpumpjustin, Me at mindpump, Distephano and Adam at mindpump.

[Justin Andrews]

Adam 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, 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 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.