2658: Nine Tips to Gain 5 Pounds of Lean Muscle in 60 Days & More (Listener Coaching)

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth
Episode: 2658: Nine Tips to Gain 5 Pounds of Lean Muscle in 60 Days & More (Listener Coaching)
Release Date: August 8, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Produced by: Doug Egge

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Introduction to Muscle Gain Challenge

In this episode, the Mind Pump hosts delve into a comprehensive guide on how to gain 5 pounds of lean muscle within 60 days, addressing listener questions and providing actionable, science-backed strategies. The discussion centers around optimizing nutrition, training, recovery, and supplementation to achieve significant muscle growth effectively and sustainably.

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Nine Essential Tips for Gaining Lean Muscle

1. Caloric Surplus

Building lean muscle starts with consuming more calories than your body expends. Sal Di Stefano emphasizes the importance of a consistent 500-calorie surplus above your maintenance level to provide the necessary energy and nutrients for muscle growth.

Sal Di Stefano [05:13]: "Find out what your maintenance caloric intake is and consistently go 500 calories above this every single day."

2. Accurate Tracking

Adam Schafer and Justin Andrews discuss the necessity of tracking your calorie intake meticulously to ensure you're maintaining the surplus. They highlight that many people either overestimate or underestimate their dietary intake, leading to suboptimal muscle gains.

Justin Andrews [06:00]: "Tracking is so important, especially if you're talking about doing it in 60 days, a short period of time."

3. Protein Intake

Aiming for 1.25 grams of protein per pound of body weight is crucial. This higher protein intake supports muscle repair and growth, ensuring that your body has the necessary building blocks to develop lean mass.

Sal Di Stefano [10:38]: "Aim for one and a quarter grams of protein per pound of body weight."

4. Adequate Sleep

Sleep is a fundamental component of muscle recovery and growth. The hosts recommend nine hours of sleep each night to maximize recovery, hormone balance, and muscle synthesis.

Sal Di Stefano [08:02]: "Sleep for nine hours every night... This is huge."

5. Effective Workouts

Adopting a full-body workout routine three days a week focusing on compound movements like squats, deadlifts, bench press, and overhead press. This approach ensures comprehensive muscle engagement and growth.

Sal Di Stefano [13:38]: "A good 60-day build muscle mass routine is full body three days a week."

6. Strength Progression

Increasing strength in the major lifts is a key indicator of muscle gain. By focusing on getting stronger, you ensure that your muscles are being effectively stimulated to grow.

Sal Di Stefano [17:32]: "You're not going to gain five pounds of muscle without getting stronger."

7. Supplementation: Creatine

Creatine is highlighted as the best natural, healthy muscle-building supplement. The recommendation is to take 10 grams of creatine per day, split into smaller servings to avoid digestive distress.

Sal Di Stefano [18:16]: "Take 10 grams a day, break it up into three servings if necessary."

8. Lifting Tempo

Implementing a 4-2-2 tempo (4 seconds negative, 2 seconds at the bottom, 2 seconds up) during lifts enhances muscle engagement and growth by emphasizing control and reducing momentum.

Sal Di Stefano [19:43]: "Use a 4, 2, 2 tempo. It's been shown to build the most muscle."

9. Cardio and Post-Meal Walking

While excessive cardio can hinder muscle gains, incorporating light activities like walking after meals can improve insulin sensitivity, aiding in nutrient uptake for muscle repair and growth.

Sal Di Stefano [20:30]: "After your meals, especially after a big meal, do a 10-minute walk to facilitate recovery and muscle growth."

Bonus Tip: Deep Static Stretching

Concluding workouts with 10-15 minutes of deep static stretching can enhance muscle growth, improve range of motion, and reduce soreness.

Sal Di Stefano [22:25]: "End your workout with deep static stretching of all the muscles you just worked."

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Supplement Spotlight: Manuka Honey

The hosts feature Manukora’s Manuka honey as a potent supplement with high concentrations of MGO (Methylglyoxal). This honey variant offers antimicrobial, antibacterial, antiviral, and anti-inflammatory benefits, supporting gut health and muscle recovery.

Sal Di Stefano [33:07]: "Manuka honey has this beneficial effect on your microbiome, helping good bacteria and killing bad bacteria."

Key Benefits:

• Enhances gut microbiome health
• Aids in muscle recovery
• Provides anti-inflammatory properties

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Discussion on Dangerous Supplements: 7OH and SARMs

The conversation shifts to the rise of illicit supplements like 7OH, an extract from Kratom that is reportedly stronger than fentanyl. The hosts express concern over its addictive nature and the rapid commercialization exploiting legal loopholes.

Justin Andrews [39:39]: "It's like a very mild version of a Vicodin or Percocet, but significantly stronger."

Additionally, they touch upon SARMs (Selective Androgen Receptor Modulators), noting their potential side effects such as vision impairment and long-term health risks, urging listeners to exercise caution with these substances.

Sal Di Stefano [51:23]: "Some SARMs affected vision, making everything look like it has a yellow tint."

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Listener Coaching: Answering Questions

1. Jack Mack: Balancing Workouts as a New Dad

Jack, a CrossFitter and soon-to-be father, seeks advice on balancing intense workouts without overstressing his body. The hosts recommend scaling back from CrossFit to a more manageable program like Maps 15, which involves minimal daily exercises to maintain health without excessive strain.

Justin Andrews [56:04]: "Stop CrossFitting. Think of it as a season and switch to a more appropriate training modality."

2. Peter: Optimal Water Intake

Peter inquires about the ideal daily water consumption. Sal distinguishes between essential and optimal water intake, recommending half a gallon to a gallon of water daily for active individuals to support muscle fullness, recovery, and overall health.

Sal Di Stefano [58:48]: "Optimal water intake for active, strength-trained individuals is typically around half a gallon to a gallon every single day."

3. My Little Workout Diary: Managing Delayed Onset Muscle Soreness (DOMS)

A listener struggles with excessive soreness after starting Maps 15. The hosts suggest that extreme soreness indicates excessive intensity and recommend scaling back the workout intensity, ensuring proper nutrition, hydration, and sleep to facilitate recovery.

Justin Andrews [61:41]: "If you get sore, it's too much. Scale back and focus on proper intensity."

4. Everyday Full Body Weightlifting Routine

A listener asks about integrating weightlifting daily. The advice is to maintain low to moderate intensity most days, with only one or two days of higher intensity workouts. This approach prevents overtraining and promotes consistent muscle gains without excessive soreness.

Sal Di Stefano [66:54]: "Use Maps Anabolic with no days off, but modify intensity to prevent overtraining."

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Mental Health and Exercise

Sal and Justin discuss the profound impact of exercise on mental health, citing studies that demonstrate exercise being 1.5 times more effective than medication or therapy for mild to moderate depression. They emphasize that physical activity not only improves mental well-being but also enhances hormone balance and recovery, essential for overall health.

Sal Di Stefano [23:45]: "Exercise was one and a half times more effective than meds or therapy for mild to moderate depression."

Justin shares personal anecdotes reinforcing how setting and achieving fitness goals can alleviate depressive symptoms by fostering a sense of accomplishment and self-efficacy.

Justin Andrews [28:02]: "It's the stacking of those goals and those wins that results in coming out of depression."

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Conclusion and Call to Action

The episode wraps up with the hosts promoting their RGB Super Bundle, a comprehensive fitness program designed to transform the listener's body and performance. They also announce openings for interns to assist with podcast editing, encouraging interested individuals to apply.

Adam Schaefer [55:26]: "Check out our discounted RGB Super [e-mail], which includes Maps Anabolic, Maps Performance, and Maps Aesthetic."

Listeners are encouraged to subscribe, share, and leave reviews to support the podcast, fostering a community committed to raw fitness truth and sustainable health.

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Notable Quotes:

• Sal Di Stefano [05:13]: "Find out what your maintenance caloric intake is and consistently go 500 calories above this every single day."
• Justin Andrews [06:00]: "Tracking is so important, especially if you're talking about doing it in 60 days, a short period of time."
• Sal Di Stefano [08:02]: "Sleep for nine hours every night... This is huge."
• Sal Di Stefano [17:32]: "You're not going to gain five pounds of muscle without getting stronger."
• Justin Andrews [61:41]: "If you get sore, it's too much. Scale back and focus on proper intensity."

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This episode of Mind Pump delivers a wealth of information for anyone looking to enhance their muscle-building journey, providing practical tips, supplement advice, and addressing common challenges with expert insights.

Transcript

[Sal Destefano]

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[Adam Schaefer]

If you want to pump your body and expand your mind, there's only one place to go.

[Sal Destefano]

Mind Pump Mind Pump with your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we answered listeners questions. People went to Instagram @mindpump media. They posted some questions. We picked four of them and we answered them. But this was after the intro. Today's intro was 52 minutes long and the intro we talk about fitness, science, fat loss, muscle gain, current events. Of course it's a great time now. This episode is brought to you by some sponsors. The first one is Manukora. They make the best Manuka honey in the world with the highest concentration of mgo, antimicrobial, antibacterial, antiviral, anti inflammatory. Great for the gut microbiome, great for recovery. This stuff is magic. Check them out. Go to manukora.com, that's M A N U K ora.com mindpump use the code mindpump. You can save up to 31% off plus $25 worth of free gifts with the starter kit. This episode is also brought to you by Butcherbox. By the way, Butcherbox has a Mind Pump favorite Cuts box where we put in our favorite cuts of grass fed meat, chicken pork. It's awesome. Get quality meat delivered to your door. Go to butcherbox.com mindpump on that link. You'll get $20 off your first box plus free chicken breast, ground beef or salmon included in every box for an entire year for free. We also have a sale this month. Maps 15 is 50% off. Now this is some this isn't some random quick workout routine. It's a fully structured program that solves the number one fitness problem. Staying consistent with Maps 15, you'll get short 15 minute daily workouts that you can stick to. They Build muscle. They burn body fat. It's just 15 minutes a day and you can do them at home with minimal equipment. Or if you want to use barbells and dumbbells, there's a version in that for those as well. Head over to mindpumpmedia.commaps-15min and use the code Muscle50 at checkout for the 50% off. Back to the show. Building lean muscle is very challenging. It's very hard to do, but you can gain five pounds of muscle in 60 days. In fact, it's probable. If you follow the following tips. We're going to give you the instructions the next 60 days. You do what we say. Many of you will gain five pounds of lean muscle mass by the end of this experiment. Let's get into it.

[Justin Andrews]

This is fun to talk about right now. You and I just flip flopped groups yesterday because you hadn't been in the weight loss. I had been in the weight loss one and then I was. Yesterday was my first day with the, the muscle gain group and we are currently at 500 calories plus right now getting ready to take them to 800. I think week nine or so. Something I can't remember but good, good top of mind stuff to talk about this right now because you know, they're some of the challenges this presents for some people and a lot of times at least a lot of people that I've talked to that struggle with this. A lot of it has to do with the, the calorie intake.

[Sal Destefano]

Yes. Yeah, let's start there. But just to back up for a little bit. Like gaining muscle is difficult, like gaining lean. Now five pounds on the scale is not hard to do, but actual lean tissue, five pounds. What that equates to just give people an idea that would for a man that would be about a half an inch on your arms. Okay, so your arms would get bigger by half an inch with about five pounds. That's typically what happens. So five pounds of lean muscle is significant, especially in 60 days. The reason why people often don't build that kind of muscle, number one, it's hard. And number two, there's a few key components that tend to be missing. They tend to do one or two of them and then miss the rest. And so the body just doesn't respond. So it becomes very, very difficult. But what we're about to talk about for a lot of people now, if you're really advanced and you're already hitting close to your genetic limit, this, this might happen for you. But if you're in the first you know, four to five years of your training, you could probably do this. Now, it does start with calories. Yeah. And I find this to be for women in particular, the most challenging is that they're just not eating enough. You can do everything perfect, but if you're not feeding yourself enough nutrients, enough calories, your body has nothing to get to build the muscle with. It just. It won't because there's nothing there to do with it. It's like giving a construction crew instructions to build a house and they're left with no lumber, no sheetrock, no nails. They can't build the house. So what you need to do is find out what your maintenance caloric intake is, which this is essentially what you've been averaging for the last couple weeks and then consistently every single day go 500 calories above this. And in my experience, 500 calories above maintenance for many people. Sometimes it's a little more depending on person's genetics, but around 500 calories above maintenance consistently tends to lead to pretty lean muscle gains.

[Doug]

However, that weekly tracking is the, the best way to do it. I mean, I've heard people use the body gym and try to get this basal metabolic rate.

[Sal Destefano]

It's always inaccurate.

[Doug]

It's just, yeah, it's just all over the place. I wish there was easy to really pinpoint that right away, but to just be as consistent as possible each week and kind of tracking your, your tendencies with that.

[Justin Andrews]

I was going to ask what you guys thought of like the doing this without tracking how. Because there was some people on there that was asking questions around there. And it's just I find when you're at a plateau like this or you're struggling to do this and many times you think it's funny how it's same with someone who's trying to lose weight Y. You tend to, you know, overestimate what you're eating when you're trying to bulk, and the reverse is true when you're trying to cut. And so I think that it's paramount to tracking if this is something you really want to do, especially if you're talking about doing it in 60 days, a short period of time. The consistency around hitting that surplus is so important because what you tend to find what people think they are when you, you, you, you zone out or zoom out. You look at your entire week or month. It's like they have the, oh, you had some days where you were high, but then you had other days where you're below and then you average out at your maintenance and that has a lot to do with the plateau.

[Sal Destefano]

In my experience, what will happen with, with women with this is they'll think they're eating above maintenance, but they're not because they're afraid. And then with guys, they'll, they'll go way over, way over and then gain a lot of weight on the scale, not the lean body mass that they're looking for. So a good second best. And it is second best because first best is track. Get your average over the last two weeks. Now you know your, your average caloric intake and go 500 above that and be consistent. A second best would be, you know, what you generally eat on a regular basis. Add a 500 calorie meal to that. So if you eat kind of the same every week or every day, just add an extra 500 calorie meal and that'll get you somewhat there. It's not perfect, it's not nearly as good as the first step that we said, but that'll do it for some people, especially if you eat the same stuff.

[Justin Andrews]

This is another example. I know we, we talk about whole foods always first, but this is another example of where shakes can come in. If you're really consistent with eating like kind of the same meals like a lot of people are, and you don't consistently say do a shake right before bed or first thing in the morning, just adding that to the diet, that's a 500 calorie shake that you can make, which is normally a fun, tasty shake, is an easy way to kind of do it. Also, if you don't already do that.

[Sal Destefano]

That's right. Next is to sleep for nine hours every night. So in other words, go to bed early enough so that your wake up time is nine hours later. Now I know what the studies say, that you need about eight hours of sleep, but if you don't give yourself that buffer, then you're probably not going to get eight hours of sleep. Like if you go to bed at a time where your wake up is eight hours later, you're probably more like seven and a half hours or maybe less if you have trouble falling asleep. So nine hours. And be consistent with this, this especially for younger people and people with kids, but typically younger people in their 20s were like, I want to gain muscle. They screw this up.

[Doug]

That's a big commitment.

[Sal Destefano]

This is huge.

[Doug]

But, but it's a big priority that will pay off. And that's the thing, especially when you're trying to build muscle. It's like, dude, that's the entire process is literally the recovery of it is during your sleep.

[Sal Destefano]

Yeah. I've had clients who were in their twenties where all we did was this. They were college kids and I'm looking.

[Doug]

At their schedules, made a huge difference.

[Sal Destefano]

And I'm like, look, I remember one kid in particular, he was college going to play baseball and wanted to gain some muscle in the off season. And I said, let's do this for 30 days. I said, nine hours, 30 days. Go to bed at this time, wake up at this time. He's like, oh, that's going to suck or whatever. So do you want to gain muscle? Yes. Okay, let's do this. Just 30 day. 30 day challenge. He got so much stronger in that 30 day period. It was ridiculous. It blew his mind. He's like, I had no idea it played this big of a role. Now on the flip side, poor sleep will kill gains. Kill gains. You'll lose muscle. Poor sleep and poor sleep is one of the highest risks of injury. You have a bad night of sleep, your risk of injury doubles. Almost nothing you can do. There's almost nothing you can do that'll increase your risk of injury. Like having poor sleep.

[Justin Andrews]

Do you attribute that to more the balancing of the hormones or what Justin said, just flat out recovery?

[Sal Destefano]

All of it.

[Justin Andrews]

I mean, it is all of it. But would you, would you lean more to the other one or the other? Would you say like, oh, man, for sure. It's like, how, like, how bad does one night of sleep do for like hormone optimization? How bad does that throw somebody's, you know, cortisol and tank your testosterone? All those things are very important to building muscle.

[Sal Destefano]

Yeah. One night of poor sleep. I think they have seen studies like this where they'll have men, you know, five or six hours of sleep and their testosterone will drop something like 30. Wow. Yeah. It reacts that much with one poor night of sleep. Right. And. And by the way, you asked about hormones versus sleep. You could see people whose hormones are optimized with hormone replacement therapy, but they get poor sleep. It's like nothing. It's not doing anything for them. They can't build any muscle even though they're on hormone optimization.

[Doug]

So it's almost a wash.

[Sal Destefano]

Yes.

[Doug]

Because of that, it's.

[Sal Destefano]

And then, and then, of course, there's. It impacts your hormones significantly impacts how sensitive you are. Insulin. Insulin sensitivity for muscle gain is extremely important. Insulin is very anabolic. We think of testosterone and growth hormone is anabolic. Insulin is actually the most anabolic hormone. And when you're insulin sensitive, your muscle bellies are full the insulin drives amino acids into muscle for repair and building protein synthesis goes through the roof. Poor sleep destroys that. So nine hours every single night. If you want to do this. Five pounds of muscle in 60 days. This has to be an everyday thing. Okay, next up, protein. We talked about calories. Aim for one and a quarter grams of protein per pound of body weight. So 1.25. Yeah. Okay. So this is for a guy who needs to eat, you know, weighs 200 pounds. You're looking at 225 grams of protein a day more than what we would normally recommend. Now, there's some evidence that shows that a little more might even be better. But we're trying to push the envelope here. We're trying to gain five pounds of lean muscle in 60 days. I say go for it. I also know people tend to miss.

[Justin Andrews]

Yeah.

[Sal Destefano]

Even when I say one.

[Justin Andrews]

I think that's why this is, why I think this is, this tip is so important is because it's the people that struggle with this tend to also struggle with consistently hitting protein. Just the one to one ratio. So pushing. I, I mean I even would give clients like this a one and a half. Yeah, yeah. Because I know that there's going to be days that they're going to fall short. So hopefully when we fall short, we still get a one to one and so we're still in the, in the good range. But I, you give someone like a one to one and it's inevitable they're going to have a few days where they miss. And then we're really, we're, we're, we're missing out.

[Doug]

Sounds like the 500 you're adding really should, should be the high focus.

[Justin Andrews]

I mean that's, that is, that's why I like the idea of a protein shake as being kind of the source.

[Sal Destefano]

50 grams?

[Justin Andrews]

Yeah, 50 grams.

[Doug]

Like the majority of what you're getting.

[Sal Destefano]

Yeah.

[Justin Andrews]

Good tasting 50 gram protein shake here. This is an example of where I like to use shakes like that. I know again we promote whole foods, I think for overall health. But when it's like, hey, I want to try to put five pounds on a muscle in 60 days, I want to get you protein higher and I want that extra calories. I think doing that is just one of the easier ways to do it.

[Sal Destefano]

I talk about this before, but there was a summer where my parents were in Italy and I was a kid, I stayed at my grandmother's house and my grandmother, God bless her soul, she, you know, tips, you know, traditional Italian grandmother. She'll cook whatever you Want? I remember she sat down with me, you know, Savato, you're going to be with me all summer. What do you like to eat? And I said, steak. She was like, that's it? I said, yeah. She made me steak for breakfast. She made me steak for lunch. She made me steak for dinner. Now keep in mind, I'm, I think 16 years old and I was eating a lot up at this point. At this point I realized I needed a lot of food, but I wasn't hitting my protein. And I'll never forget the muscle and strength that I gained in that two month period. It was like ten pounds. Now of course I'm a sixteen year old kid, I have a lot of room to grow. But I remember thinking there was something magical about the steak and then I did the math and I'm like, oh, I'm eating, I mean like 200 grams of protein a day. And before, even though I had high calories, close to like 120 grams of protein because a lot of it was coming from carbs.

[Justin Andrews]

That was me too. Same thing.

[Sal Destefano]

Yeah. Your workout. Let's talk about your workout. In my experience for most people a good 60 day build muscle mass routine is full body three days a week. This is just generally speaking now this isn't the workout you do for the rest of your life, but this is a muscle building routine. I can't think of a more effective muscle building routine that I would apply to most people than this right here. And what it looks like is one exercise per body part. And you're going to start with and typically focus on the compound list but you're going to start with, you know, deadlift or a squat or some kind of a press and you're doing that three days a week.

[Doug]

It's the most impactful exercise for that body part, which is, I love that as a priority because now too it's like we don't need to cram in all these accessory lifts to, to complement that. We just have to put all our energy, emphasis and intensity around these compound lifts.

[Sal Destefano]

Yes.

[Justin Andrews]

Yeah. I think this also highlights the importance of the recovery and the balance of volume and intensity. I think many times when you are driven to build more muscle, the kind of go to lever everybody does is more volume, more training, more days of lifting, more arm days, more this. And it's just like that's in recovery and rest is as important, if not significantly more important. And this. I remember one of the biggest plateaus I ever broke through was taking my seven day a week routine and cutting it down to just like four or five days. Just giving myself those extra two days of rest, I blasted through a plateau. And more is not always better. And in pursuit of building muscle, the recovery and rest part is as important.

[Sal Destefano]

My path to creating maps Anabolic started in my late 20s. Keep in mind I'd been lifting already for years, trying to build muscle, always trying to build muscle. And I read this book called Dinosaur Training. It's an old muscle building book. And that in the way that the guy recommended strength training was three days a week, full body. Then I looked up athletes, strength athletes from the turn of the century, they all trained this way. And by the way, you look at the feats of strength these guys did and it was insane. And by the way, this is before supplements, let alone anabolic steroids existed. And I, I, for the first time in my life, by the way, I had been reading up until now, every muscle magazine said a good beginner muscle building routine is three days a week, full body. But because I said beginner, I thought, well, that's not me, I'm advanced. So I'm going to do the six day a week split. Well, I switched, I switched to full body three days a week. And I saw the best gains of my life. After I had been already lifting weights for, you know, 12, 15 years, I had built the most muscle, backing way down, doing three days a week, one, one exercise for body part, three sets per exercise, nine sets total per week per body part. I had phenomenal, got stronger and built more muscle than I ever had in my entire life.

[Justin Andrews]

I think that story highlights to the reason why Maps Anabolic is still our flagship product and why so many people have had so much success. Because I think we, if you listen to a fitness podcast, there's a good chance you probably already lift weights. And I think a lot of other people had that same exact experience. I had that same experience too was, I mean, the first was going down to seven to five and then eventually was going down to three and three full body gave me the best gains I've ever had in my life.

[Sal Destefano]

That's right. Next up, here's the focus. Get stronger on the big four, get stronger on squats, deadlifts, bench press, overhead press, you can throw in barbell rows, pull ups if you want. Here's the deal. You're not going to gain five pounds of muscle without getting stronger. It's not going to happen. But if you get a lot stronger, odds are, and you're feeding yourself, odds are you're going to gain the Five pounds of lean muscle strength is the metric that you're going to focus on, not the scale. The scale can lie, especially when you're trying to gain weight, where you can start to gain body fat and water and you think you're moving in the right direction. I'm gonna tell you right now, if you gain zero strength and you gain five pounds on the scale, you probably didn't gain muscle. No, probably you have to be doing.

[Doug]

Everything right to really increase strength and see that continually kind of improve. So yeah, that's, it's a good indicator that the rest recovery, everything else is accounted for.

[Justin Andrews]

And your point earlier you made, this is your biggest bang for buck movements right here. This is going to pile on the most amount of muscle in the shortest period of time.

[Sal Destefano]

That's right. Next up, let's talk about supplements, creatine. There is no better natural, healthy muscle building. Supplement the creatine. Take 10 grams a day. Break it up into probably three servings though for most people, 10 grams in one serving is going to cause some digestive distress. So for some of you, 10 grams all at once is totally fine. But if you start to get digestive issues like bloating or diarrhea or whatever, you know, three grams a few times a day will give you this. And 10 grams in my experience, tends to work better than just 5 grams for muscle building. I know the data shows 5 grams. There's more cognitive benefits once you go higher than that. Let's go for 10. Let's go for 10. But split it up.

[Justin Andrews]

I was gonna say that's, that's relatively new recommendation from you because typically if you go back, I mean, if you go back and listen to us talk about this before, you've probably heard us recommend three to five.

[Sal Destefano]

That's right, yeah. Now I've changed my mind on this because the data on cognitive benefits shows higher. And if you're. And here's the deal, when we talk about muscle strength, athletic performance, like you're trying to lift heavier, whatever, your central nervous system plays a huge role. And the seat of the central nervous system is your brain. This is why taking a stimulant will make you suddenly stronger. Your muscles didn't get any bigger, your brain is firing differently. So it makes sense to me that we're going to also feed the brain if we're trying to build muscle, if we're trying to get stronger. So 10 grams a day is now what I would recommend for something like this. Next up is the tempo, the tempo at which you lift. Nobody does this, this is called a 4, 2, 2 tempo. This has been shown in the data in head to head comparisons to build the most muscle. Now, this isn't the only tempo you should ever train in. There's value in all the different tempos, especially if you're stuck. You've been stuck in one for a long time. Yeah, but I can pretty much guarantee 85% of people watching or listening to this don't use this tempo. Use it. This is a 4 second negative, 2 seconds at the bottom, 2 seconds up. So it's 4, 2, 2.

[Doug]

It emphasizes all three contractions, you know, and so it, it really helps you to understand, like how to control that lift and squeeze out as much performance from your muscles as possible.

[Justin Andrews]

You know, this is one of my favorite go tos. I mean, I, I remember when I first read that and, and then I like, just observe. I mean, and if you're listening right now and you're in the gym, like literally just look around right now and observe the people that are doing lifts and count their tempo and show me somebody who does like a true 422. So even though it's like the most optimal tempo yet, you never see anybody do it. Highlighted to me quickly like, oh, there's an opportunity right here. Even when I get like an advanced lifter who hired me, it would be like, have we done this? And then I would make them on a very strict four, two, two. And right away we saw results.

[Sal Destefano]

Yeah, sometimes this is all you need to change. Yes, for some people. Next up, cardio. Yeah, I know we're talking about muscle building. Don't do it. Except for walking. So lots of cardio will interfere with this signal that we're trying to send. But we do want to stay healthy and I think walking is great, especially after meals. Right. Why walk after meals when we want to build muscle? If we improve insulin sensitivity, which is what happens when you walk after a meal, you will get more of those nutrients to your muscle. Here's what happens when you're moving your muscles, when you're flexing, contracting your muscles, there's something called the GLUT4 receptor that moves to the surface of the muscle cell and it attracts glycogen and sucks in amino acids. You want insulin sensitivity when you eat. The more sensitive you are to insulin, the more your muscle bellies are going to fill out with glycogen, the faster you're going to recover. In fact, bodybuilders, and I'm not recommending this, bodybuilders will take insulin with a post workout meal. In fact, many people believe this is how bodybuilders got so big in the 90s they started to figure out how to use insulin. This is why they suddenly got 20, 30 pounds more muscle. So I'm not suggesting that at all. Don't give yourself diabetes. But after your meals, especially after a big meal, do a 10 minute walk and that will help facilitate recovery and muscle growth. So this is for insulin sensitizing.

[Justin Andrews]

I mean, I was going to shout out the bodybuilders on this because I think this is something that they've been practic for a really long time. I don't know if we communicated it the best as far as like what was happening from a scientific, scientific or physiological standpoint. But these I, the other thing I would put in here that I would be categorized is like these, this is where you put these little micro workouts or trigger sessions too. So and that's, I mean that's an old body weight.

[Sal Destefano]

Squats.

[Justin Andrews]

Yeah, yeah. Some band curls right after a meal. So obviously I would default to bare minimum walk for the digestion and the point you make or do some little band trigger sessions right after you eat too, would be phenomenal.

[Sal Destefano]

And then finally do deep static stretching post workout. So this is a. Static stretching is where you hold a stretch for 30 to 60 seconds or longer. You breathe slowly, you relax, it's painful. And it's especially effective when you're stretching a muscle that is pumped. There's some evidence to suggest that this leads to more muscle growth, better ranges of motion later, and probably hypertrophy. So while at the end of your workout, end it with 10 to 15 minutes of really deep, slow static stretching of all the muscles you just worked, this will kind of tip you over the edge. And again, if you follow all these things consistently, like if you do these things daily and you're consistent for 60 days, a 60 day challenge, you're probably, you're going to see some lean body mass gains. Many of you will see it close to about £5.

[Justin Andrews]

Oh, especially if you apply all these.

[Sal Destefano]

Because there's, this all works together, by the way. If you just do one of these, you're not going to see what we're talking about.

[Justin Andrews]

Yeah, yeah. I think there's a lot of people that there's probably at least a handful of these that you could probably implement and that alone is probably going to show the difference.

[Sal Destefano]

Yeah, yeah. All right, I got it. I got an interesting study to bring up for you guys. It's a little controversial and I'LL tell you why it's controversial. But check out this study. There was a global study of 128,000 people. This was published in the British Journal of Sports Medicine.

[Justin Andrews]

Oh, is this the one I sent you?

[Sal Destefano]

Which one?

[Justin Andrews]

Yeah, I sent it to you. This is the. I just sent to you this morning.

[Sal Destefano]

Did you? Yeah, yeah. Okay.

[Justin Andrews]

Well, I found about mental health.

[Sal Destefano]

Yes.

[Justin Andrews]

Yeah, yeah.

[Sal Destefano]

Okay. Yeah. Huge study.

[Justin Andrews]

Fascinating.

[Sal Destefano]

Here's what they found.

[Justin Andrews]

I'm glad you brought it up.

[Sal Destefano]

Exercise. Exercise was one and a half times more effective than meds or therapy for mild to moderate depression.

[Justin Andrews]

Meds and therapy, right?

[Sal Destefano]

Yeah. Wild for depression.

[Doug]

Yeah.

[Sal Destefano]

Okay. Now, I bet you I don't know.

[Doug]

Why it seems so painfully obvious.

[Sal Destefano]

Whatever.

[Justin Andrews]

For me, I think people, people. Did you see the clip? I don't know if you guys saw this clip too. I just saw our buddy Chris Williamson on Pierce Morgan show. And Pierce asked him, you know, mental health or physical health first? And Chris said, physical first. And he says, downstream comes the mental health. Pierce disagreed. He says, oh, no, I think we have a bigger crisis with mental health.

[Sal Destefano]

But.

[Justin Andrews]

And Chris did a really good way, a good job of articulating why it's hard to think your way out of mental depression.

[Sal Destefano]

Yeah, yeah. In fact, one of the hallmarks of depression is thinking about yourself too much. Right.

[Justin Andrews]

So that's. So it's like, it's that you just could go deeper down the rabbit hole versus go take a walk. Just get out and go walk and move. And then watch that, you know, change your state of mind. And then, then build on top of that. It's actually far easier to do the physical thing than it is to mentally think yourself out of depression. Well, so I agree.

[Sal Destefano]

Look at modern society, okay? We live in the most, how we.

[Doug]

Segment both of those though.

[Sal Destefano]

We live in the most therapized time in human history. More. There are more therapists, more counselors, more meds for depression and anxiety being prescribed today than ever before. And yet anxiety and depression are at all time highs since we started recording it now, I believe it's multifactored. However, I don't think it's a coincidence that we're also the least healthy physically than we've ever been. And you see this especially with younger people. So, you know, the whole like, oh my God, I'm depressed, I'm gonna go to the gym. And then people be like, no, you go, you need counseling, you need therapy. I think it's a terrible, it's a terrible way of looking at things like literally going to the Gym. One of the best things you can do if you're depressed, work out. It's one of the best. Best things you could do.

[Justin Andrews]

Right.

[Doug]

It's like, why don't we look at our brain? Like our body's an extension of our brain.

[Sal Destefano]

Yeah. Our brain is in our body.

[Doug]

The whole thing is one thing.

[Sal Destefano]

Well, there's a few.

[Doug]

So, you know, it's just. It's silly to me to just compartmentalize it and be like, well, let's just work on our mental health.

[Sal Destefano]

Yeah, there's a few things.

[Doug]

Everything else is.

[Sal Destefano]

And there's a few ways to look at this. Like, we know inflammation is indicated in depression, brain inflammation. We also know that doing hard things and overcoming and challenge yourself helps with depression. We also know that improved muscle function, muscle health, releases these. These chemicals that make you feel better. We know that obesity or lots of body fat actually releases chemicals that make you feel not so good. Like, there's so many reasons why this works. And now we have a study that shows that. Because the previous study showed that exercise was as effective, this one's showing it's one and a half times. I agree. Yeah. You take medication, you're gonna get some effects. Some people don't, but some people get effects. But then you get. You could get to build tolerance. You get side effects. SSRIs have sexual side effects, for example, which can cause its own type of issues. Yeah. You know what happens to your sexual health when you start to become more fit? It gets better. In fact, everything gets better.

[Justin Andrews]

Yeah.

[Sal Destefano]

Every part of you gets better as you become more fit and healthy.

[Justin Andrews]

You know, we. We talked about Andrew Tate recently, but I have to give him his flowers on this because it was one of the way. This is actually the way I found him years ago. It was actually giving a young man with depression recommendation and his. And if he, of course, does it in a very brutal, blunt, you know, unapologetic way. But it basically tell the kid, like, go get. Go. Go build some abs. Go get fit. Like, don't worry. Don't try and think your way out of this. This mental depression, stuff like that. Go, go to the gym. Go work out, and then call me after you have abs and tell me if you're still depressed.

[Sal Destefano]

Now, I want to address that. Right. The happiness that comes from fitness is not because you look. No, no, it's not because.

[Justin Andrews]

So it's because he set a goal and he accomplished.

[Sal Destefano]

That's right.

[Justin Andrews]

That's what.

[Sal Destefano]

And you become healthy.

[Justin Andrews]

But it's so simplified.

[Sal Destefano]

Yes.

[Justin Andrews]

Right. It's just like, it's not over complicating the process. But what it. The. The. It isn't. Oh, I look at myself in the mirror and I'm not depressed now because I'm jacked. It's because I said, I, I set a goal. It was a small goal. First go to the gym or go walk, whatever it was. And then I accomplished it. And then I said, hey, I'm gonna eat a little bit better. And then I accomplished it. And it's the stacking of those goals and those wins that is what results in the coming out of depression. It's not the, the physical, but it's. I, I did. It was one of the first ways I ever found any of his content. And I thought, I, I like that advice for young men because we have a young, A lot of young men that are suffering from depression and anxiety. And I think if they would, instead of trying to think their way out of it or think it's a, oh, I lack purpose. And I don't know what my purpose. It's like, go, go work out. Go start. And if you can't, just, if you can't lift yet. That seems too much.

[Sal Destefano]

Go watch something.

[Justin Andrews]

Yeah, go walk, Go move. And then slowly build on that. And then check, look back in six months after you've set those goals, you kept those promises to yourself. Because I think that has a lot to do with it too, is keeping promises that you've made to yourself. And what that does to you psychologically.

[Sal Destefano]

What you end up confirming yourself is that I can do something and I'm getting better. I remember training kids, high school kids. I remember one in particular. His parents hired me to train him because he was struggling in school and he was self conscious about his body. And there was one particular story where he wore a T shirt to the pool. And then he got made fun of type of deal. So they hired me to train him. And I'll never forget, we worked out and I could tell right away, like, oh, I'm gonna be like an older brother to him. So this is how I'm gonna approach this type of deal. And I remember we did one workout. We did some very basic exercises. One of them, one of the exercises was push ups. I saw him, I don't remember, like four days later. And I tracked all this and I remember the impact it had on him. He did push ups again. He gets up and he's just, you know, he's still kind of whatever. And I said, hey, I said, do you know what you just Did. He's like, no. I said, you did 10 push ups. He's like, okay. I said, do you know what you did last time? He goes, no. I said, you did eight pushups. He's like, I did. I said, yeah. Do you know what that means? He goes, no. I said, you are fundamentally different. You couldn't do 10 pushups last time. You could only do eight. You did two more. Your body is not the same as it was. I remember watching the look on his face, like, I'm not the same. I'm different now. It's extremely powerful. So I hope this becomes, you know, part of our. Part of how we treat people for depression.

[Justin Andrews]

It's weird that we don't, especially when we have studies like that that say, how. How much more beneficial is it? That wouldn't be part of every therapist's protocol. And even at the level, like I said, I understand that. Why there's that barrier for like squatting and deadlifting, because the average person may not be able to just go right to that. The doctor is not going to take the liability of saying, go to the gym and go squat. But it's like, why wouldn't it be like, go for a daily walk or why would it not be, I think, some sort of physical activity?

[Sal Destefano]

Yeah. I think part of it is. And I do think there's. I think therapy is valuable also. So I'm not saying it's not valuable, but I do think part of the desire with therapy is let me understand myself and understand why I feel this way or understand my trauma. Okay, so that's what they'll do, right?

[Justin Andrews]

Yeah. But you've also addressed this and talked about. Jordan Peterson talks about this, like, for women, that is far more useful than for the average woman.

[Sal Destefano]

Well, for men, you're right. There's definitely a difference between the genders. But my point with this is rather than trying to understand it and break it down and think about it, which I think there's value there too. What if you became a person who was stronger, more fit and more confident now that previous challenge is, you are not the same. Now. This is something I feel like I can handle. I feel capable now rather than trying to focus so much on it and think about it so much. I agree with that statement you said earlier. You can't think your way out of depression. I think you have to become someone that is no longer depressed, if that makes any sense. So anyway. And overall healthier and overall health. Yeah.

[Doug]

It's not going to hurt the process.

[Sal Destefano]

Yes, yes. No, I'M excited because we have a new partner with a supplement. A compound that, you know, I've known about for a long time. But now we have a really, really reliable partner. So are you guys familiar with Manuka honey? And it's been.

[Justin Andrews]

No, but I've been looking forward to this discussion because I was totally unaware of it and I didn't realize that there was like really. I knew that there was a difference in like where you get the honey from where the bees are. Like, for example, my neighbor is right next to me and so for my allergies, it makes sense that I would get from him. It's one of the best places. It's local and close to me. But I had no idea that there was levels to this honey game.

[Sal Destefano]

Well, honey is fascinating. Different. It's fascinating to begin with. So you guys know honey doesn't go bad, right? Yeah, you can leave it out. Found it.

[Doug]

You know, like ancient Egypt, they've.

[Sal Destefano]

And you can eat it.

[Doug]

Yeah. They found something you can actually eat. It's been stored that way.

[Sal Destefano]

Bacteria doesn't grow in honey. Manuka honey is the most antimicrobial antibacterial. In fact, you could put it on wounds and they do in some places. They'll put it on burns and wounds and it'll heal the body. When you eat it, it has this beneficial effect on your microbiome, actually helping good bacteria and killing bad bacteria. And the Manuka honey, there's a compound in there called mgo. What does that stand for, Doug?

[Adam Schaefer]

Methylgloxal.

[Sal Destefano]

Okay. Methylgloxal has these anti inflammatory effects in the body, kind of these healing effects. And Manuka honey is exceptionally high in it. The company that we're working with, Manukora, has the highest I've ever seen measured. It's through the roof. It's like quadruple what you'll find in other Manuka honey.

[Doug]

So these different bees. I know this is from New Zealand.

[Sal Destefano]

Correct.

[Doug]

And I mean, is this like. How's this different than like other honeys?

[Sal Destefano]

It's the. It's what they pollinate and. And how they make it that makes it specifically. So it comes from New Zealand. So it's a very specific type of honey.

[Justin Andrews]

It has a different texture to it too.

[Sal Destefano]

It does.

[Justin Andrews]

It's really good.

[Sal Destefano]

Yeah, it is. Yeah. I like it. 4. So that little packet you ate I believe is like 6 grams of sugar, if I'm not mistaken. Look at the. Look at the. Can you read that, old man? I don't know, bro.

[Justin Andrews]

I look like Justin, right? Now, but it's like, look at how tiny. It's like super tiny.

[Sal Destefano]

I know that's changed in the last couple of years. Do you have your glasses, dude?

[Justin Andrews]

No, bro, that's not. I'm not that. I'm actually not that bad. Here we go. This is like in real size, so 21 calories.

[Sal Destefano]

I'm blind.

[Justin Andrews]

And total sugar is 6 grams. Yeah. You hit it, right?

[Sal Destefano]

Yeah. So oral use can help with gum inflammation. So it can help with the. With mouth microbiome. Regular consumption can reduce rates of illness. Seems to be antiviral.

[Justin Andrews]

So go back to. I'm sorry, I don't know if I missed it when you're saying. Because I was trying to take that. So explain the like. Because I know that. Does all honey have MGO and does. And like what? Like this is 850 plus MGO. It says yes.

[Sal Destefano]

You're not going to find Manuka, first of all. If, if, if.

[Justin Andrews]

Because I heard. I thought I heard Doug said Costco even carries this.

[Doug]

Yeah.

[Adam Schaefer]

But typically the numbers are down around 60 or 80.

[Sal Destefano]

That's right.

[Justin Andrews]

So 60 to 80 MGO versus 850.

[Sal Destefano]

I've never seen one this high. Like 250 plus is high. The fact that they've got this is.

[Justin Andrews]

What'S the most beneficial part of this?

[Sal Destefano]

That's the anti cancer, antimicrobial, anti inflammatory. Like that's the. That's the stuff in. In honey makes it more medicinal at that point. Very medicinal. So because it's so 21. What is. How many grams of sugar is one packet? Six.

[Justin Andrews]

Six.

[Sal Destefano]

Yeah. Post workout you'll have one or two of those. You have a little extra sugar with your protein and then you'll get the anti inflammatory effects from. It's perfect. That's great. Super interesting. Yeah. So. So when we got them, when they send me those samples, I looked at it, looked it up and I saw their MGO rating. I was like, holy cow. I know. Like I said, 250 is hard to find. Yeah, 250 is really good.

[Justin Andrews]

850.

[Sal Destefano]

800.

[Justin Andrews]

So you're talking about some of the. The highest you've ever seen?

[Sal Destefano]

Four.

[Justin Andrews]

Four times that. That's one.

[Sal Destefano]

Yeah. So I'll have it now post workout. I'll have like a couple of those with some, you know, a protein shake or something like that for now.

[Justin Andrews]

Are they, are they concentrating that anymore to get it to that level or does it come naturally?

[Sal Destefano]

No, it comes from where they get it. Wow. Yeah. Yeah. So interesting. It makes it like exclusive. Like again, you'd have to eat five or six times as much of other ones.

[Justin Andrews]

Right. And then you're taking in like four sugar, 400 calories or what?

[Sal Destefano]

Yeah, yeah, absolutely. Yeah. Pretty cool, right?

[Justin Andrews]

That is cool. It's very cool.

[Sal Destefano]

Did you guys see the study that Dr. Lyon sent to us?

[Justin Andrews]

I sent that one already, too. I was curious to hear your breakdown. Now, this is just more of what she's already been researching and touting for a while now. Right. She's the first one to really break the news to us that the. That there is a difference in muscle quality. Right. It's not just about muscle. It's muscle quality. And this is a deeper dive on that.

[Sal Destefano]

It is. So she. She did this with a bunch of other researchers. Dr. Gabrielle Lyons. Amazing. She's like the. At the forefront of.

[Justin Andrews]

I love her.

[Sal Destefano]

Like. Like the. How muscle is this organ that is so closely connected to longevity, which now is not even. Nobody debates this. Like, we know this, right? Here's the name. Here's the title of the study. This was just published on. On 20 July. The title says, exploring the link between muscle quality and erectile dysfunction. Assessing the impact of mass and strength. And so what they find is that skeletal muscle mass and strength contribute independently to healthy sexual function through metabolic and endothelial mechanisms. Endothelial, meaning your blood vessels, the health of your blood vessels. So strength train and you get better boners, basically. And weak. Weak muscles probably not so good.

[Justin Andrews]

I wonder how. How is it like a immediate? Because it feels like. So remember when. Remember when I went through that process? God, it's been like six years now. I don't remember how long ago when I came off of testosterone, I tried to go back and. And you had me on all the things, all the natural supplements to try and to boost it. And I told you that of everything that I had done, nothing felt, at least from a libido standpoint, more than just a good day of lifting heavy. Like, I remember that if I had two or three days I hadn't lifted yet, like, just feeling this. Just totally down. Sex drive was down. Motivation, energy was down. And the. The greatest spike. And by the way, it wasn't crazy because I was at the floor. It felt like. But compared to that, it felt like a lot. You know, I would do a squat session, and it wasn't even crazy intensity. It was just lifting heavy weight. And then the next. That did, like literally the next day to 48 hours, I felt that increase.

[Doug]

I always felt that with my. Myself and clients is that, you know, that phase one type, like the, the low reps as well. And like just like focusing on that grinding strength, like it made, made a difference with appetite and libido.

[Sal Destefano]

Yeah.

[Justin Andrews]

Remember, s used to sell maps anabolic that way.

[Doug]

That's right.

[Sal Destefano]

A lot of people say that phase one, it makes them.

[Doug]

There's a lot of feedback constantly, like.

[Sal Destefano]

We constantly get that. So there's an acute effect that happens and I think it's just the feel good chemicals that come from exercise. But then there's a long term effect where you have your blood vessels dilate better, blood flow is better, your metabolic health is better. Poor metabolic health is very closely correlated with erectile dysfunction, like obesity. Weakness, they can show in studies grip strength and associate it to sexual health. So that's what they're showing. So long term it's, I mean it's great. And, and, and look, if you build more muscle, you have more opportunities to have sex too. So it's a nice week.

[Doug]

Weak boners don't have weak, pathetic boners.

[Sal Destefano]

They go together. I like that.

[Justin Andrews]

I like that. I. So, okay, I, I want to bring up, I know we don't know a lot about it, but I'm just curious because I'm interested in this. I saw Goob do a video and he's bringing up this supplement called seven oh yeah, that is exploding right now.

[Sal Destefano]

Dangerous.

[Justin Andrews]

And I had no idea about it. He basically kind of like, you know, went undercover at like one of these like, and they sell them, they're selling them at these like marijuana conventions where there's thc, cannabis and also like that and Kratom and here. And it's like, I mean it looked like 80% of the boost now are related to the 700H. I'm like, dude, I had never even heard of this. Yeah, I've never heard of it. And it's like, if I understand it correctly, it's like an extract from Kratom. So it's like if you know what Kratom feels like because it pairs with the opiate receptor. So it's like a, if you were to, if I were to compare Kratom to like say a pharmaceutical, I would say, you know, it is a very, very mild version of like a Vicodin or a Percocet mild version. But if you take enough of them, you get a similar type of effect. But it's quite a bit of this, you know, natural leaf you have to take to get a similar effect on the opiate receptors. Now this 7OH is like significantly stronger.

[Sal Destefano]

They Said it's stronger than fentanyl.

[Doug]

That's what.

[Justin Andrews]

Crazy.

[Sal Destefano]

Yeah. Yeah. They found a loophole in the law of what you said.

[Doug]

This is over the counter for now.

[Justin Andrews]

Yeah. It'll get banned, but, yeah. Rfk. Supposedly, this video that Goob did got so much traction, shares DMs of people saying, like, yes, I know a lot of people that are wildly addicted to it. They tagged RFK crazy. And literally within 24 hours, he was making a news announcement about trying to go out.

[Sal Destefano]

They found a loophole because they found a natural compound in a natural plant, and then they concentrated the hell out of it and turned it into a pharmaceutical. And because the laws don't say this is illegal, they can get away with selling it.

[Justin Andrews]

Right.

[Sal Destefano]

And so now people can buy this, apparently, this chemical that's stronger than fentanyl, which is crazy because fentanyl is causing so many people od.

[Justin Andrews]

Yeah.

[Sal Destefano]

Like, what are we doing?

[Justin Andrews]

Yeah. It's wild how quickly it turned into. I mean, you've. I mean. I mean, I must have seen 20 or more of these booths that he was going around to, and they all were just different versions of it, and they were all.

[Sal Destefano]

It was funny what they were saying, too undercover. They were like, yeah. I mean, you don't want to tell people you're selling it, but you have it. And if they ask for it, you know, make sure that they're not a, you know, like a police officer. Yeah. I'm like, oh, God. Well, I remember they're gonna get all supplements banned.

[Justin Andrews]

I mean, we had. We had multiple opportunities to work with a Kratom company, and we. We weren't okay with advertising. Even though it's a natural leaf, even though I've openly talked about taking it and stuff, it's not something that I would ever want to promote to people because of its addictive properties.

[Sal Destefano]

Sure.

[Justin Andrews]

And so.

[Sal Destefano]

And it doesn't even come close to pharmaceuticals.

[Justin Andrews]

Yeah. It's at all. And so that. That's just. It is. There's.

[Sal Destefano]

But now they're. They're going, this is. This is scary.

[Justin Andrews]

Yeah.

[Sal Destefano]

Yeah. It's crazy what they do. It's like. It's like what they've done with cannabis.

[Justin Andrews]

Yeah. Super strong thc.

[Sal Destefano]

You know, you should buy a thousand milligram edibles or whatever. Yeah. You buy thousand milligram edibles, you'd never be able to get it. Yeah.

[Doug]

Why?

[Sal Destefano]

Because people turn.

[Justin Andrews]

Because there's a very, very, very small percentage of people that it makes sense to. Somebody who is like, can't move. And it's like doing that instead of taking morphine or taking OxyContin.

[Sal Destefano]

I doubt it. I think it's people who. Well, there's hammer themselves.

[Justin Andrews]

There's. No, listen, listen, I. When I looked in the clubs.

[Sal Destefano]

Yeah.

[Justin Andrews]

There. I saw that. Were you talking about 1%?

[Doug]

Was it epilepsy?

[Justin Andrews]

Like, yes.

[Doug]

Yeah.

[Justin Andrews]

Stuff like that. Like really bad cases.

[Sal Destefano]

But back when you were doing this, this. What was it, 10, 11, 12 years ago? 13 years ago now?

[Justin Andrews]

Yeah, 13 years ago.

[Sal Destefano]

Okay. I don't think you guys had back then a thousand milligrams.

[Justin Andrews]

Oh, yeah.

[Sal Destefano]

Oh, yeah. A thousand. Even back then.

[Justin Andrews]

Yeah, no, we had. Oh, yeah. That was. I mean, this was part of the problem I had with it was people were. Were making some of this stuff, homemade versions of edibles.

[Sal Destefano]

They're trying to see if you could die.

[Justin Andrews]

Calling the desk. And really what I saw. And this is. This is why I didn't sleep well. And it wasn't like I wasn't excited about this. This career path was that 90% of the people buying it were not people that I thought, like, it made sense to take a thousand milligrams of that. It was people trying to get up, you know, and that's like. And when. And you try and, you know, go make yourself feel good. It's like, oh, but there are. That. That one client that came in that crazy chronic pain, and they're trying to avoid taking oxycontins and some of these pharmaceuticals. And it's like, okay, that makes sense to me. But that's not.

[Sal Destefano]

They'll ban it. It'll be banned soon because there's no way. If it's that strong, there's no way. You know, in the 90s, GHB was. You could buy at a supplement store.

[Justin Andrews]

Oh, I didn't know that.

[Sal Destefano]

Oh, yeah. In the 90s, the real stuff, GHB. Now, I didn't know about it because I don't know how I didn't know about it. I knew all about supplements and thank God. But ghb, if you look at its history, bodybuilders would take GHP for better sleep.

[Justin Andrews]

Yep.

[Sal Destefano]

Okay. GHB is a. I mean, that's a. I think people use it for date rape drug.

[Justin Andrews]

Yeah.

[Sal Destefano]

For some.

[Justin Andrews]

That's what. That's what's on the street. It's known for that for the average consumer.

[Sal Destefano]

But bodybuilders, and they had to ban it because people were buying it at.

[Justin Andrews]

The bodybuilders would use it to make. To take these little micro naps throughout the day. I've told. I don't know if I've told you the story. I think you and I have probably talked about it off air. But there was. When I first got introduced to it or knew what it was, I was 22 and I had this Jack bodybuilder counselor that was working with us. And he used to take it and it was so powerful and strong. Not kidding. He would be at his desk, like making phone calls and then just fall asleep.

[Sal Destefano]

I know who you're talking about.

[Justin Andrews]

He'd be like snoring, like sitting there with the phone like this. And just two minutes ago I heard him talking and then just like out like that. That's how powerful.

[Sal Destefano]

I know who that is.

[Justin Andrews]

You know what?

[Sal Destefano]

You know how I know who that is? He worked for me and I had to fire him.

[Justin Andrews]

Oh.

[Sal Destefano]

Because that's what was happening. I'm like, why is he. I had no idea what's going on. Yeah.

[Justin Andrews]

That's. I didn't know what it was either. And then I found out what it was. I was like, what? And then I found out it was like used as a date. Right. Drug. But the bodybuilders were using it to get this. Because if you. You. I forget the how. What it does to your sleep cycle, but it jumps you, like right into. Remember something like that hijacks you right to rem. And then you're getting like this deep recovery sleep, like within, within like minutes or something. If I'm describing the supplement industry is hilarious.

[Sal Destefano]

In the 90s and early 2000s, you could also buy steroids over the counter because they would take chemicals that were.

[Justin Andrews]

Change one molecule.

[Sal Destefano]

Well, no, not even that. What they did. It's actually brilliant on their part from a money perspective. But obviously the integrity wasn't there. They were going through discarded anabolic steroid chemicals from pharmaceutical companies. So pharmaceutical companies were studying to come up with the next anabolic steroid in the 70s. Right. 80s. And then they discard it. Oh, this is not as good as this. Or for whatever reason, maybe it causes too much liver damage, too many side effects, whatever. And so supplement companies went through these files and they're like, oh, look at this. And it's not explicitly banned.

[Justin Andrews]

Yeah.

[Sal Destefano]

We could sell this. So you can buy Super Draw was one of them. Super Draw today. Okay. By the way, power lifters buy Super Draw in the black market because they like it better than some of the stronger old school steroids.

[Justin Andrews]

Yeah.

[Sal Destefano]

One methyl test was another one. And of course, I'm an impressionable kid. And they called them Quote unquote, pro hormones. Pro hormone, meaning it, you know, they were like a safer version. And I would go to whatever that supplement store was, what's called Max Muscle.

[Justin Andrews]

Oh, you're gonna throw them on the piece.

[Sal Destefano]

Whatever, dude. And I'd buy them. And I remember I was. As a kid, I mean, a word worked, obviously. Oh, my God, I'm getting big. What's going on?

[Justin Andrews]

Well, for.

[Sal Destefano]

I was taking steroids for at least.

[Justin Andrews]

For at least a decade and a half, maybe two decades. That was the game. That was the cat and mouse game was. And it was literally. And I remember talking to guys that own these supplement shops that they, they were very aware. And this is what the cycle looked like, was like, we put this thing out, we know it's basically steroids. We're going to call it Pro Hormones. We know eventually it will get banned. It's going to get so popular, we sell millions of dollars in it. It'll eventually get the, the. They'll get. They'll wake up everybody, then they'll go, oh, my God, they'll ban it. Then what they'll do next one, they'll put it under the counter. They put it under the counter and so you gotta ask. Ask for it until they sell out that stock. Meanwhile, the new one, the next one was coming. That was again off that list. And that was just this game they all played. And it was always. It was like a slap on the wrist because it wasn't illegal yet.

[Sal Destefano]

And so they had to pass laws to make them explicitly.

[Justin Andrews]

And so you had it. You had a window that you. And then of course, the way something like that, that's. I mean, when you're young, dumb kids like I was, and probably you in your 20s, like, say probably for sure. The ones that you heard were the strongest or the banned ones are the ones that you wanted, like. And so it became a thing where you just walk in some stories, you're like, hey, what do you, what do you got on the counter right now? Like, what's the, what's the latest thing? And it's like, oh, I've got four of these left. You know, some.

[Sal Destefano]

Some of them are crazy because then as an adult, I had worse side.

[Justin Andrews]

Effects than I ever did from any anabolic. Any anabolic steroid. Yes, bro. I had more side effects from that.

[Sal Destefano]

Than I. Bro, that's why they started them. Yeah, that's why they got. I remember. Because I remember I would stack, though. This is the stack. So not only are you taking one that's not great for Your liver. But they're like, here, take it with these other two. And you feel great for six weeks. Then you feel like, why do I feel like garbage?

[Doug]

Yeah.

[Sal Destefano]

Probably causing some damage.

[Doug]

What was the one that recently came about and we found out a lot of crossfitters were using it and other. Other people in the industry were promoting it for a while. Then I haven't heard much about it.

[Justin Andrews]

In a long time.

[Doug]

God, what's the name of it?

[Justin Andrews]

Yeah. Which one was that? Was in the CrossFit community. Huh?

[Doug]

Yeah, but it wasn't a steroid. It was a. God damn. What's the name of it?

[Justin Andrews]

Yeah, recovery related. Do you know what, it was related or was it. It wasn't hormone. It was something else.

[Doug]

It wasn't a hormone. It was. It wasn't a peptide. It was gray market for sure.

[Sal Destefano]

Oh, wow.

[Justin Andrews]

Yeah.

[Sal Destefano]

Well, did you know?

[Doug]

Oh, come to me.

[Sal Destefano]

Okay, so you guys know these myostatin inhibiting drugs that they're. Yeah, that they're studying. Right. There's that one crazy study where they took monkeys.

[Justin Andrews]

By the way, don't we have seed tomorrow?

[Sal Destefano]

Right? Dr. Seeds. Yes, he'll come in. I'm gonna ask him about.

[Justin Andrews]

Yeah, I can't wait to talk about this.

[Sal Destefano]

So they had this one study, I talked about a previous episode where they took monkeys and they. They took a bunch of groups of monkeys. One of the groups of monkeys, they put them on a GLP1, plus a myostatin and an active.

[Justin Andrews]

This is such a fascinating study.

[Sal Destefano]

And they put him on a calorie restricted diet, and the monkeys lost body fat and gained a ridiculous amount of muscle. Monkeys aren't lifting weights, they're just building muscle. So our trainer Cole, which I love Cole is very much like I was at his age, just not nearly as stupid. He's. Which. Thank God. And maybe it's because he's got, you know, guys like us who can help talk him down, but he sends me a picture. He's like, hey, you could buy a myostatin inhibitor as a research chemical right now. I'm like, what? You know how much it costs?

[Justin Andrews]

How much?

[Sal Destefano]

$30,000 a month.

[Justin Andrews]

Shut your face.

[Sal Destefano]

But you can actually buy it right now. That's all. 30 grand a month. We started laughing about it, but I'm like, this is crazy.

[Justin Andrews]

That's the study that Israel brought up, right?

[Sal Destefano]

That is.

[Justin Andrews]

Yeah, that's the one we're gonna talk to Seed about. I'm really excited to talk about that because I do want to be in front of this.

[Sal Destefano]

Yes, because he Said, he said to us, spoiler alert. But he'll break it down. He's like, that's not the same. It's not healthy muscle. It's like you're heavier. Yeah. So you basically have more but unhealthy muscle, which is probably more like just weight on your body.

[Justin Andrews]

Yeah.

[Sal Destefano]

Which I'm like, oh, that makes a lot of sense. Yeah, that makes a lot of sense. Yeah, I know. Really Arms. Oh, Sarms. Oh, yeah.

[Justin Andrews]

Oh, yeah.

[Sal Destefano]

Oh, yeah.

[Doug]

That's really annoying. I couldn't remember that.

[Justin Andrews]

Yeah, well, you were talking about a category. That's like a whole category. There's a bunch of. Yeah, yeah, there's a whole bunch of stuff. You know, it does seem like that's kind of. Maybe that's because of the rise with all the. The great peptides that are out now. They've kind of fallen out of favor. Yeah, I heard about them. They were really, really popular.

[Sal Destefano]

You know, one of the side effects of. Because I remember when Sarms first came out and this again, I was in my 20s, so, you know, of course, you know, I was looking, looking them up and reading about, you know, one of the side effects of one of the more stronger, quote unquote, Sarms was back then.

[Justin Andrews]

Grow a limb or.

[Sal Destefano]

No, it affected your vision.

[Doug]

Oh, yeah, yeah, I did hear that.

[Sal Destefano]

Where people are like, oh, I can't see as well. Yeah, that's a terrible side effect. That's terrible.

[Justin Andrews]

Teenage boys, like, so. Yeah, I'll get glasses.

[Sal Destefano]

Yeah.

[Doug]

Two inches of my arm, dude.

[Sal Destefano]

No, the vision symptoms were like, everything starts to look like it's a yellow tint and then I can't see at night. Night vision goes away. I'm like, that's not good. I don't care how jacked it makes you.

[Justin Andrews]

I know, so funny.

[Sal Destefano]

Anyway, hey, I gotta tell you, I've eaten recently. I love doing this because I can always feel the contrast. Recently I've been eating because we. We had people over, so we bought a bunch of just big grocery store tri tips. Not grass fed. Not grass fed. Right. And I've been eating a lot. I could really tell a difference when.

[Justin Andrews]

I go between butcherbox and them.

[Sal Destefano]

I can. Not just the taste, you know, I like. Of course, the fattier one. It's all tasty and stuff like that. The conventional one, but it just. I feel more inflamed. I feel more inflamed. It doesn't feel as. And it's the fatty acid profile. It has to be.

[Justin Andrews]

You know, I've been tripping out since the last butcher box commercial we did because you brought up the whole chicken thigh thing. I had no idea. And that we had. We had.

[Sal Destefano]

They're leaner and more.

[Justin Andrews]

Yeah, we had. We had the butcherbox chicken thighs last night. Katrina made this really good. And I know people are.

[Sal Destefano]

I saw you guys eating it. She.

[Justin Andrews]

Yeah, she did this Greek. Like dessert, not dessert, Greek sauce. It's basically like Greek yogurt. And is it tzatziki? I don't know if there's what the name was for, but you drizzle it over the chicken thighs and rice and then tomatoes and cilantro. It was dude bomb. Yeah, yeah. Super good. And I mean all that it really was is Greek yogurt with some sort of seasoning in it. And to drizzle over the chicken so bumps the protein even more, gives it a little like sauce and flavor to it. And then you have the chicken thighs from there. But now I'm paying attention, I just assume that the chicken thighs were the same.

[Sal Destefano]

But no, if you go with the butcher box chicken thighs and the grass fed meat, same size, same ounces, higher protein, less calories because the fatty acid profile is different.

[Justin Andrews]

Yeah. What a great selling point. I had no idea about that.

[Sal Destefano]

Lower your calories, eat the same amount of food, get more protein. Why not? All right, so we are here at Mind Pump looking for interns for editing the show. So if you're interested in helping to edit our YouTube podcast, our clips on social media, if you have some experience, contact us@info mindpump media.com we're looking for what to. We're looking for two interns.

[Justin Andrews]

Yeah. But I also want to add though that you don't necessarily. It's very similar to what you. When we made the call for trainers. I mean, we're looking for character more than we're looking for experience.

[Doug]

You can be trained.

[Sal Destefano]

Sure.

[Justin Andrews]

In fact, I mean, some, some. Most of our editing team was trained in house here. So it's more the willingness to learn and want to grow. Understand. Yeah. The message and the purpose of the business that is far more important than, you know, years of editing experience. And so if you're. But you have to be willing to want to do that. And it does take a special person that like is down to sit in front of a computer and edit and cut stuff up. So that's important.

[Sal Destefano]

You're in here, you're in Mind Pump Studio. So we'll see you on a regular basis. Yeah. So you got to be here in.

[Justin Andrews]

San Jose to do this on top of that. Since you're bringing up stuff kind of like news for us. We are now. We've just released the third episode on Elite Trainer Academy on YouTube. So it's on every other. It's on Spotify.

[Sal Destefano]

This is our podcast hosted by Kyle, who's our head trainer. And it's just for training.

[Justin Andrews]

Yeah. Specific to trainers. It's all things related to trainer content. Yeah. Being a better trainer. Everything from, you know, exercise stuff to programming to business like. And we started off with or Kyle interviewing the three of us. But the goal is to reach out to other professionals. That is really for trainers, for trainers to get better. And so if you guys are not subscribed and following that already, if you guys go over to the YouTube channel or the Spotify or podcast, anywhere you can find a podcast and the best thing you guys can do to help support that is just if you like it and it was find it valuable, you know, subscribe and share.

[Sal Destefano]

Seed is the world's best probiotic. Probiotics are great for digestion, inflammation. And now we have all these studies showing they improve athletic performance, muscle building. They may actually help with fat loss. This is what the studies are showing. You want to use a probiotic, go with seed. Go to seed.com mindpump, use the code 25mindpump. Get 25% off your first month's order of their daily symbiotic. Back to the show.

[Adam Schaefer]

First question is from Jack Mack. I am a crossfitter who is about to become a new dad. How do I balance getting the most out of my workouts without overwhelming my soon to be overly stressed body?

[Justin Andrews]

Stop crossfitting.

[Sal Destefano]

Yeah, don't do crossfit. That's probably not the best way to work out when you're gonna lose sleep. Yeah, you gotta really balance out stress. And exercise is a stress on the body. The best program that I think by far is maps 15 for someone like this. Two exercises a day. Two exercises a day. You don't need to make a lot of time for it and it won't overwhelm your body like one of the worst things you could do. And this happens to dads, by the way. This happens to a lot of men. You're about to become a dad and I get it. I have four kids myself. Every guy I know that has kids that really cares about their kids or cares about being a good dad, you get this sudden drive to do to become the best at everything. It's like, okay, that's accomplish everything. I'm having kids. I'M going to work twice as hard at work. I need to earn more money. I'm going to get super fit. I want to be the Jack dad I want to do. And it's just too much. It's too much all at once. Takes away from your family. You burn yourself out, you get hurt, whatever. Not a good idea with exercise. Think in this case like, this is a season. What can I do to kind of maintain my health? And it's, it's very little.

[Justin Andrews]

Yeah. It starts with not identifying yourself as a crossfitter. It's. That's a modality of training that is fun and at certain times of your life could be a blast to work towards. But you should not identify yourself as a CrossFitter. You're somebody who likes to do CrossFit and it made sense where you were at maybe six months or a year ago in your life and fun and the community's awesome and all the things that's great about it. Now you have different priorities in your life. Therefore you change the modality of training. And so you do something that's more appropriate and beneficial to you than trying to squeeze in your CrossFit like workouts. And so and you, you'll learn this lesson one way or the other. So you'll either learn it and take heed to what we're saying and then change your programming to something that's more. I mean, like maps 15 is what I love protocol we created.

[Doug]

Created specifically for this type of environment and situation.

[Justin Andrews]

Yeah.

[Doug]

You have to adjust and tailor your training to, to meet the demands and stress levels that you're going to face.

[Justin Andrews]

And then maybe you get back to your CrossFit workouts down the road some other time when, you know, he gets in school or she gets in school and you got more free time and you got better sleep, but just not the appropriate type of training at that place in your life. And so hopefully you listen to it. If not, what happens to people like this is they. They do it anyways.

[Sal Destefano]

Yep.

[Justin Andrews]

And then they end up getting hurt because one of the number one ways to increase risk of injury is poor sleep. And so that's one of the most common things when having a baby.

[Adam Schaefer]

Next question is from Peter. Peter Unofficial. What's a good amount of water to drink a day?

[Sal Destefano]

If this, this is interesting because there's sometimes a bit of controversy around this. There is essential water intake and then there's optimal water intake. So essential water intake is pretty easy to hit. Drink when you're thirsty and you're probably going to be okay. You're probably not going to have any issues with drinking too little water. Optimal is more than that. In my experience with people who are active and strength trained, high protein diet, it's typically around a half a gallon to a gallon every single day. In my experience, especially with people who strength train intensely and regularly when they can work up to a gallon and then stay consistent with a gallon, we tend to see exceptional results. We see more muscle fullness, better recovery, less cravings, better skin, less pain. Less pain. That's a big one. Yeah. So this is what I tend to recommend to people. But if you're way below this, going from really low to a gallon is going to overwhelm you. Yeah. So work your way up. But again, half a gallon to a gallon is what I found.

[Doug]

I try to keep that pee clear.

[Justin Andrews]

That's actually a really good generic way to do it is that if you have bright colored pee, I mean, obviously right after you take something, that happens, vitamins or something. But I mean you still, even after that, you should keep drinking until you get to a place where it's clear. I used to love even that as a, as a generic recommendation, but I'm with you, Sal. I've found that my clients, again, big fan of if you've never tracked a track because what's. What I think is most common is people think they drink a lot of water the first time I have them track and they're nowhere near even a half a gallon. And so getting my clients to about a half a gallon to a gallon, depending on how big you are, seems to be really good for most people. That's obviously a generic answer, but I'd start with actually tracking and seeing how low you already are because I think that's more common as people. Oh yeah, I drink a lot of water because they can think of that one or two glasses they had in the day. And so they just assume they have a lot of, a lot of water and they don't. So there are more optimal levels and it seems to fall somewhere between that half gallon. A gallon.

[Sal Destefano]

Yeah. And you know, adding electrolytes to your water when you drink that much water makes sense if, if you, if you sweat and work out and you're not having enough sodium and then you start drinking a gallon, you can actually cause issues like muscle cramps. So I do recommend people add like a packet of elements, about a thousand milligrams of sodium with all of that and that should be enough in combination with your food to prevent that from.

[Adam Schaefer]

Happening next Question is, from my little workout diary, how can I deal with delayed onset muscle soreness? I've quit lifting several times because I just got tired of being sore all the time. Case in point, I did the very first session of Maps 15 last Monday, which has Bulgarian split squats. Could barely walk for two days, and I'm still dreading going down the stairs six days later.

[Sal Destefano]

It was too much.

[Justin Andrews]

Too much weight. Probably could have done your body weight.

[Sal Destefano]

Yep. Listen, here's the thing, okay? I don't care what your workout is. I don't care how little it is or how little you think it is. If you get this sore, it's too much. Now, there could be a few things contributing to this. One deconditioned. So I could take somebody who's completely, who does no strength training. And if we did one intense, semi intense, not to failure, but like normal intense set of Bulgarian split stance squats, they'll be sore for four days. Okay? So that. So number one, are you deconditioned? Number two, are you feeding yourself appropriately? Are you eating enough proteins and fats, both essential, or your calories where they should be, that makes a big difference. Are you hydrating? Are you getting good sleep? But at the end of the day, even max 15, which has low volume, here's what you do with max 15. Cut your intensity in half. So when you're doing the exercises, rather than doing them till they're hard, just do them and then go to the next exercise just like you're practicing them. If you get a little bit of soreness, that's okay. If you get no soreness, that's great. That's how you should feel. Yeah. After the workout. Yeah.

[Doug]

Even in split stance, sometimes you got to regress to, you know, regular squat and you got to do like a body weight squat as opposed maybe your body's just not ready to handle that, you know, that type of stability demand. So it's just scaling it appropriately. So even when the exercises are demanding this, like, got to know how to kind of taper it down so it's not so intense for you.

[Justin Andrews]

Anytime that I have a break from lifting consistently, which I frequently do this where I take a month off or whatever, every time I come back, I, I get better and better at gauging engaging the right intensity. And it, it blows my mind how little effort I have to put into the workout when I haven't been doing it for just a month. So if you, if this is somebody who can relate to that, where it's been a month or A lot longer. Boy, you do not have to put hardly any weight on the bar. Just going through the movements.

[Sal Destefano]

You just go through the motion.

[Justin Andrews]

Yeah. Going through the movements many times with an unloaded bar or just your body weight is plenty of intensity to send that signal and. And to send the signal to build muscle, to adapt. And again, all this is where I always go back to the. Do as little as possible to elicit the most amount of change is like, there's no reason for you to be that sore. You're not getting any more benefit.

[Sal Destefano]

You're getting less.

[Justin Andrews]

Yeah, exactly. And so that. And. But also, don't beat yourself up. I've been doing this for a very long time, and I've been over applying intensity every time I come back for a very long time. It's taken a long time for me to hone in, like, wow, I barely got to do anything.

[Sal Destefano]

It just happened to you the other day. You know. You know, Adam's a guy who has squatted 400 pounds. Ask the grass. And he took a long break. I think it was like a month. Month maybe. And you did squats with 135.

[Justin Andrews]

Yeah.

[Sal Destefano]

Which. Which even in a deconditioned state was light for you. Like, it wasn't like you were working out. Yeah. You were just doing the motions. He comes back to work the next day. He's like, man, I am so sore. Yep. Just from doing that. So. And I. I had to learn this lesson so many times over before I figured out with clients, like, I'd get a new client who didn't work out. And I think I'm taking them through a light workout, and then I talk to them the next day, and they're like, oh, my God. I can't get up off the couch or the toilet. And I remember thinking, like, but we barely did anything. What's going on here? And I scaled it so far back, I really started to get good at this to the point where this is what it looked like with a beginner. With me, we would do a workout, and this is what they would always say at the end of it. That's it. Yeah, that's all I'm doing. I said, yep, that's it. Yeah, that's it. Let's just start there. And you progress. You progress little by little.

[Doug]

Something to build off of.

[Sal Destefano]

That's right. So when you do this, if you follow this and you do it right, here's how you should feel. You should feel good. You should feel like that wasn't enough the next day, maybe A little bit of soreness. That's how you know. And it's about the intensity. So Mass 15 is a good amount of volume. Make it super easy, go through the motions. Do that for the first few weeks before you start to ramp up the intensity and you'll progress the entire time.

[Justin Andrews]

Yep.

[Adam Schaefer]

Next question is from pharmacy and pumps. What would an everyday full body weightlifting routine look like?

[Sal Destefano]

Oh, interesting. Who paid you since you picked this one.

[Justin Andrews]

Yeah, I picked it because I thought it would be a fun discussion for.

[Sal Destefano]

How would you program.

[Justin Andrews]

Yeah, yeah. Like how would we program this out? The, the biggest thing to take into consideration this is obviously this is similar to the squat every day type of challenge that people do. And we've talked about that before. Like, oh, what do we think? Well, I think that people see huge results from it. But the challenge to this question and, and that question is learning how to modify intensity. It's a great follow up to the question that we just answered because this is example of how you could. This could go wrong really fast. Is over applying. I think there's a tremendous value in practicing these full body movements every single day. But you really only need one, maybe two of those days at most that you would consider moderately hard.

[Sal Destefano]

That's right.

[Justin Andrews]

The rest of it's more like just going through the motions and practice.

[Sal Destefano]

Totally.

[Justin Andrews]

And so that's the most important thing to consider here. And I think if you actually did this, you could. You'd see great benefits. The problem is most people, just like the last person that we just answered, don't know how to, to really under. Under apply the intensity. They'll overdo it and then they're just constantly sore. You're not going to reap the benefits from it.

[Sal Destefano]

You. You can. I can. I can faster over train someone with intensity than I can with volume. With, with the, with the right intensity. I could do a lot of. I could have people do all kinds of volume. Here's what it would look like. An everyday weightlifting routine. One or two of them is a workout. One or two of them, you're training five of them or six of them. You're just practicing the movements. That's it. And you should feel like you're just practicing the movements.

[Justin Andrews]

I mean, a generic way to look at it sounds like body weight. You could literally take maps, anabolic, and instead of three sets of everything, I'll probably do two sets of everything. And then I'll have three to four of those days. Very, very moderately low intensity. And then one or two of those days, that's Right. I kind of get after it a little bit, but then just go through. Like, you could do that. You could take Maps Anabolic and just take no days off and just keep cycling through like that.

[Sal Destefano]

But most of them are easy.

[Justin Andrews]

But most of the workouts are really, really moderate.

[Sal Destefano]

You probably get great results.

[Justin Andrews]

You would. Yeah, I think you. If you could apply that correctly. If you could just like the advice we just gave the last person. If you could approach the workout as just go through the movements. You want to feel them, but maybe a little bit of soreness next day, but you don't want to feel really, really sore. If you're really, really sore, that means you're overpowering intensity. That means you. You're going to go backwards with that much volume, that much training, that frequently at that high of intensity. So, yeah, it could be done as simple as that, as following a map. Santa Polic with no days off, you just have to really modify.

[Sal Destefano]

I had a trainer that. I've told this story before, but I had a trainer that worked for me, and he was exceptionally strong in the bench press. I don't remember what he did. It was like four. I think it was one of the first times I saw someone bench four plates. And I used to watch. I, general manager of the club. I'm there all day long, right? So I'm always there. I see what everybody's doing. And I would see this guy in between clients. He'd go out to the bench, he'd put some weight on the bar, and it. To me, it looked like he was messing around. And I thought, like, oh, he's just. He's bored and he's out there just messing around with the weights. That's what it looked like. So then I asked him, I'm like, dude, I've seen you push, like, foreplay. Like, what's your workout look like? He's like, oh, that's. That's what my workout is. In between clients, I go out and I just kind of mess around. I'm like, but you're barely pushing yourself. He's, dude, he's like, ever since I've done that, my strength has gone through the roof. And it was just throughout the day, he'd go out and literally practice exercises. It was insane. Look, if you like the show, come find us on Instagram. You can find us at mindpumpmedia. We'll see you there.

[Adam Schaefer]

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 R 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 RGB Super Bundle is like having Sat, 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 for your support and until next time, this is Mind Pump.

[Justin Andrews]

From the Cascades to PDX to your kitchen, we recycle like we live here. That's why governments, brands and recycling companies are all joining together to bring change to make recycling better. As in trusting that your recyclables end up in the right places to be made into new things and having brands help fund the cost of recycling.

[Sal Destefano]

You can find the Latest updates at.

[Justin Andrews]

Recycleon.Org Oregon From Mount Hood to the bin under your desk, together we can do this.