2676: Gain an Inch on Your Arms in 90 days & More (Listener Live Coaching

Summary

Mind Pump: Raw Fitness Truth

Episode 2676: Gain an Inch on Your Arms in 90 Days & More (Listener Live Coaching)

Date: September 3, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

In this episode, the Mind Pump crew dives deep into a practical, science-backed blueprint for adding an inch to your arms in 90 days, addresses questions from live listeners about breaking through training and fat loss plateaus, overcoming injuries, and balancing fitness with life’s demands. The guys share personal stories about family, technology, and evolving fitness culture, always with their signature blend of humor and candor.

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Main Theme: The Blueprint to Gain an Inch on Your Arms in 90 Days

Summary:
Sal, Adam, and Justin present a step-by-step process for effective arm hypertrophy, emphasizing not just training volume but also strategic nutrition, recovery, and ancillary techniques. Listeners are offered a holistic approach that can realistically add an inch to their arms within three months, provided they commit to the protocol.

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Key Discussion Points & Insights

1. Nutritional Foundations for Arm Growth

• You must gain about 10 pounds of lean mass to add an inch to your arms.
  • “You have to eat more. Trying to build anything…without eating more food, is…essentially impossible.” —Sal (03:32)
• Eat 500–700 surplus calories daily, focus on 1g protein per pound of bodyweight.
• Best methods:
  • Track current intake, add the surplus.
  • If you don’t track, simply add an extra large shake or meal—after your normal eating.
• Shakes are a convenient tool, but the gains come from the calories, not the shakes themselves.
  • “You now added 3 to 500 calories to your diet and some more protein. That’s where the gains come from.” —Adam (05:48)

2. Smart Training Structure for Prioritizing Arms

• Increase frequency and volume for arms, but reduce volume for other bodyparts.
  • Hit arms 3x a week with 6–9 sets for biceps and triceps per session.
  • Rest of the body: only stick to foundational compound movements (bench, OHP, deadlift, row).
  • "You can't just do your normal workout and then add on top of it…it's probably going to be excessive." —Sal (07:05)
• Rotate the style each day:
  • One day: all free weights
  • One day: all machines
  • One day: supersets/short rest for extra pump and metabolic stress

3. Daily Pump (Trigger Sessions) for Recovery & Blood Flow

• Use resistance bands for brief, light “pump” sessions for arms 1–2x daily on non-training days.
  • “Think of it more like, I go into it, I’m trying to pump blood in there for recovery reasons. Don’t think like training.” —Adam (10:27)
• Key: Stay at low intensity—if you go hard, it defeats the purpose.

4. Elite Recovery: Prioritize Sleep

• “Sleep like a baby…give yourself a nine-hour block.” —Sal (11:40)
• Underscored the massive role of sleep in muscle gain, fat loss, hormone regulation, injury risk, willpower, and more.
• Hosts poke fun at the poor sleep habits of young listeners in particular, and note that “catching up” on weekends doesn’t fix real recovery needs.

5. Blood Flow Restriction (BFR) Training as a Turbocharger

• Once a week, finish arm training with a high-rep, light-weight BFR set (wrap/knee sleeve at the top of arms, not too tight).
  • “The burn will be worse than any burn you’ve ever felt in your entire life. And this, this is a really turbocharger.” —Sal (14:19)
• BFR can itself add up to a quarter-inch if everything else is in place.

6. Stacking All Strategies for Maximum Impact

• Adam emphasizes the cumulative power: “I’ve never once like stacked this intentionally all at once…if you do all of them and watch what happens.” (14:42)

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Memorable Quotes & Moments

• On Nutrition vs. “Secret” Supplements
  • “People think shakes are more valuable than they really are…the gains come from the extra calories.” —Adam (05:31)
• On Sleep and Teenage Habits
  • “Sleep isn’t necessarily magic. It’s lack of sleep that is terrible dark magic.” —Sal (12:08)
  • “Maybe sleep like a baby is too much to even ask. As a teenager, just cut your phone time off by 6pm.” —Adam (12:46)
• On Misattributing Success
  • “If you want to add more volume, go for it…If you want to slow down your progress, add as much as you want. Go for it, watch what happens.” —Sal (31:36, recounting a lesson for his daughter)
• On Consistency
  • “There’s no end to this because, like, it’s really about change, understanding the mindset around it…whether you make fast progress or consistent, slow progress, you’re going to want to go faster.” —Sal (67:22)

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Live Audience Coaching Highlights

1. Charles (North Carolina) - [56:04–68:49]

Topic: Stalled Fat Loss After 100+ lbs Lost, Despite Good Habits

Situation:

• Chef, dad of two, lost 100 lbs using Mind Pump techniques, working 50–55 hr weeks, active in church.
• Two major bicep injuries and surgeries, but kept progressing.
• Stuck at 336lbs for a year despite visible change (Dexa: more muscle, less waist, upper body recomp).
• Feeling discouraged at plateau, seeks advice to lose more belly fat.

Advice & Insights:

• Hosts celebrate Charles’ success and resilience.
  • “You represent 0.01% of people who started where you were at.” —Sal (61:40)
• Reiterate that he is in the “Goldilocks zone”: steady recomp, upper-body vascularity, PRs, no fat regain.
• Suggest patience and perspective; long-term consistency will pay off, plateaus are normal.
• Potential stress reduction ahead (new teaching role vs. chef hours) likely to help.
• Reminded him his case is rare and inspiring:
  • “You feel like a totally different man than two years ago.” —Adam (67:53)

Timestamps:

• [62:18]—Be patient, you’re doing everything right.
• [64:17]—The Goldilocks zone is psychologically tough, but optimal.
• [66:45]—Private forum support offered for ongoing check-ins.

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2. Jimmy (California) - [70:09–80:00]

Topic: Shoulder and Hip Pain During Heavy Bench/Squat; Career Guidance

Situation:

• Young personal trainer, long-time listener, newly promoted to gym sales, wants to compete in powerlifting.
• After year+ of correct training, developed left-side shoulder and hip discomfort during heavy lifts (bench 245, squat 275).
• Already uses Mind Pump programming (MAPS Anabolic, Performance, Symmetry, MAPS Prime routines).

Advice & Insights:

• Hosts spot rotator/scapular imbalance (left shoulder elevated/forward).
• Recommend running MAPS Symmetry two cycles in a row while working on advanced mobility (scapular/hip moves in MAPS Prime Pro).
• Suggest hiring a powerlifting coach for 1–2 months:
  • “When you’re at that level…a powerlifting coach would probably benefit you.” —Sal (76:46)
• Jimmy receives MAPS Prime Pro and forum access to share videos for feedback.
• Celebrate job promotion, encourage him to join the Mind Pump community for mentorship and learning.

Timestamps:

• [73:55]—Prime Pro mobility deeper than Prime.
• [75:15]—Focus on scapular circles, wall presses, and hip flexor strength.
• [77:25]—Value of direct mentorship for technical lifts.
• [79:20]—Career encouragement and resource sharing.

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3. Nicolo (New York) - [80:55–85:49]

Topic: Best Routine to Bulk While Doing Sports/Climbing/Yoga

Situation:

• Early 20s, 6'1", 165–170 lb, 6–9% BF, wants to bulk but also climb, do yoga, play rec sports.
• Unsure if active hobbies will interfere with muscle gain or risk overtraining.

Advice & Insights:

• MAPS 15 is recommended—low training volume with high frequency is perfect for bulking with active lifestyle.
• Key: Ensure calorie surplus (push to 3300–3400 cals given activity).
• If wants maximal bulking, reduce other activities and switch to MAPS Anabolic.
• Emphasize feeding around activity, with intro-workout carbs (coconut water, juice, etc.) for added calories/energy.
• Program MAPS 15 gifted.

Timestamps:

• [82:09]—“Climbing, yoga, great complements to strength training—just make sure you eat more.”
• [84:08]—Bump calories on days with more activity.

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Additional Recurring Topics & Notable Exchanges

Family Life, Parenting, and “Fitness Culture”

• Sal and Justin share about raising motivated, sometimes headstrong kids, and teenage resistance to parental advice—especially around fitness.
  • “Your kids, I don’t care how cool you are…you’re dumb to your kids when they’re that age.” —Sal (30:51)
• Discussion on trends in tattoos, cars for new drivers (Jeep vs. “big, slow, safe”), and the generational shifts in what’s “cool.”
• Bizarre ER stories: the dangers of gym equipment misadventures.
• Commentary on chef culture and work-life balance challenges for trainers and hospitality workers.

Technology, AI, and Society

• AI girlfriend chatbots, social media's impact on youth mental health, and the coming wave of job replacement via AI.
• The role of red light therapy and sauna in mood and total health:
  • “Red light therapy has a significant impact on just improving someone’s mood, depression and anxiety in particular.” —Sal (52:36)
  • Sauna for cardiovascular and overall health—recommending three sessions per week as a practical “exercise mimic.”

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Notable Quotes

• “Stack all of [the arm growth tips], and you’re going to put some good size on your arms.”—Adam (03:13)
• “You represent 0.01% of people who started where you were at.”—Sal to Charles (61:40)
• “There’s no end to this because, like, it’s really about change, understanding the mindset around it…whether you make fast progress or consistent, slow progress, you’re going to want to go faster.”—Sal (67:22)
• “The burn [from BFR] will be worse than any you’ve ever felt in your life.”—Sal (14:19)
• “The Goldilocks zone is so difficult psychologically…you want to see more movement faster. But you’re actually seeing the best movement you can.”—Adam (64:17)
• “When you get to a certain point with strength, you have to really take some time outside of that kind of training to start to bolster things.”—Sal to Jimmy (72:51)

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Resource & Program Mentions

• MAPS Programs Referenced:
  • MAPS Anabolic, MAPS 15, MAPS Performance, MAPS Symmetry, MAPS Prime, MAPS Prime Pro
• Supplements/Equipment: Joovv Red Light Therapy, Paleo Valley Bone Broth, Just Blue Methylene Blue

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Segment Timestamps

• [02:17–11:10] Blueprint for Gaining an Inch on Your Arms
• [11:10–15:02] Recovery, Sleep, BFR Techniques
• [15:02–55:28] Life stories, technology, parenting, fitness culture
• [56:04–68:49] Charles: Overcoming Plateaus After Major Weight Loss
• [70:09–80:00] Jimmy: Dealing with Training Injuries & Career Path
• [80:55–85:49] Nicolo: Balancing Bulking with Active Recreation

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Conclusion

This episode delivers a practical, holistic muscle-building protocol paired with rich, relatable insights on life, family and longevity in fitness. The Mind Pump team’s expertise, humor, and empathy shine through—making this an invaluable listen (or read) for anyone serious about fitness or simply living well.

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Find Mind Pump:

• Instagram: @mindpumpmedia
• Podcast/Programs: mindpumppodcast.com
• Training Protocols: mapsfitnessproducts.com

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Notable Moment:
“You’re doing everything right. Continue the path, bro.”—Adam (68:10, to Charles)

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[End of Summary]

Transcript

[Sal Destefano]

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[Doug]

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

[Sal Destefano]

Mind Pump. Mind Pump.

[Adam Schaefer]

With your hosts Sal Destefano, Adam Schaefer.

[Doug]

And Justin Andrews, you just found the.

[Sal Destefano]

Most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode we answered live callers questions. People called in, we got to coach them on air. But this was after the intro. Today's intro is 54 minutes long. In the intro we talk about fat loss and muscle gain and fitness and nutrition. It's a good time. After that, of course we get to the live callers now. This episode is brought to you by some sponsors. The first one is Paleo Valley. They make amazing meat sticks, grass fed meat sticks. They make incredible bone, broth, protein and other products that are Paleo inspired. Go check them out. Go to paleovalley.com mindpump on that link. You'll get an automatic 15% off. This episode is also brought to you by Joovv. This is Red light therapy that works. This is the stuff that you see in the studies. There's a lot of red light therapy companies out there. They're not using the real stuff. It'll take you twice as long or 10 times as long in some cases to get the same effects that you would get from Joovv. Go try them out. Get $50 off. Go to Joovv.com that's J-O-O-V-V.com mindpump. Go check it out. Here comes the show.

[Adam Schaefer]

T shirt time.

[Doug]

And it's T shirt time.

[Sal Destefano]

Yeah, it's my favorite time of the week. We got sounds weird.

[Doug]

We've got three winners this week. One for Apple Podcasts, two for Facebook. The Apple Podcast winner is K44 Cam. For Facebook we have Megan Hicks and Josue Gaona. All three of you are winners. Send a name I just read to itunesindpumpmedia.com include your shirt size and your shipping address, and we'll get that shirt right out to you.

[Sal Destefano]

All right, check it out. We made a plan. We made a plan. For those of you that want bigger arms, in 90 days, follow this plan. And a lot of you, a good percentage of you, if you follow what we say, will gain an inch of muscle on those biceps and triceps. You want big arms, pay attention. We're gonna give you the blueprint.

[Adam Schaefer]

Let's go.

[Sal Destefano]

Yeah, I like this one. Of course, who doesn't like building big arms? You know, there is a way to do this. You just have to be consistent. I know a lot of people, especially guys, wanna get their arms to grow. And so they. They're consistent with a few steps, but they don't include the others. And. And then they find it very, very difficult. Of course, at some point you'll hit a limit, but I think the limit for most guys when it comes to building arms is they're just not doing. They're not putting the pieces together properly.

[Adam Schaefer]

Well, you list. You got six on here. And I remember, like, the light bulb going off for each of these individually.

[Sal Destefano]

That's right.

[Adam Schaefer]

So never did I. Did I figure this all out one time. So this is. So where this will be nice is for the person trying to pursue this and maybe hasn't taken advantage of two or three or more of these tips, because if you stack all of them, like, you're going to put some good size on your arms. Because I remember, like, just tweaking one of these going like, oh, made a difference.

[Sal Destefano]

Yeah, yeah, yeah. So the first one, and this is. This is a rough number, but bodybuilders have observed this for a while. I first heard of this stat probably in my late teens. And, you know, since then, I've tracked my body and all that stuff, and it's pretty consistent. I've seen it with clients as well. And so to gain about an inch on your arms, you probably have to gain about 10 pounds on your body. About 10 pounds of lean body mass tends to translate for some people, a little more, a little less, depending on your genetics. But where am I going with this? You have to eat more. Yeah. Trying to build anything, whether it's a girl trying to build her butt or a dude trying to build his arms or whatever without eating more food, is. It's essentially impossible. It's just not going to happen. If you don't feed your body the building blocks that it requires to build that extra tissue, or if you just don't feed it enough to let your body feel like it's okay to build muscle, because that's part of it too. Right. Building more muscle means your body's going to have higher requirements for energy. And if you're not taking in enough energy to give your body that confidence, then it's just not going to happen. And so for most people, this looks like about 5 to 10, 700 more calories a day than what you're currently eating. About 5, 700 calories a day. By the way, this includes a high protein diet, so about a gram of protein per pound of body weight or target body weight. Now, the reason why I said 5 to 700, some guys need a little more, some people a little less. So this is just a range, an easy way to do this for most people. Now if you do this, if you want to really get good at this, what you do is you track your food for a couple weeks, get the exact number, and then add 5 to 700 calories for that. That's the, that's like the pro way to do it. If you want to do it kind of the lazy way or the less accurate way, you know what you generally eat throughout the day. So what you're going to do is just add a 500 calorie or 700 calorie meal. This is what I would do when I was a kid.

[Adam Schaefer]

Yeah, yeah. If you're not somebody who can. This is where, where I do see benefits of things like shakes is like, okay, if you have, if you weren't consistently doing that, you add that into the mix.

[Sal Destefano]

Just.

[Adam Schaefer]

Which is, by the way, why I think a lot of people think that shakes are more valuable than they really are is I think there's a lot of people that when they're, when they're not training, they're not focused, they're not taking the shakes. As soon as they get back to it, they start taking the shake and then they, they attribute the, the gains or the results to the shake when it's really, well, you.

[Justin Andrews]

Consistent with everything else.

[Adam Schaefer]

Exactly, exactly. You're doing all the other things. You're just adding the shake. And what it really is, is you now added 3 to 500 calories to your diet and some more protein. That's where the gains come from. So it's an easy way for someone who's not doing.

[Sal Destefano]

Yeah, I like that. Like you could take and create yourself, let's say a 600 calorie shake. And now the key is it to replace food.

[Adam Schaefer]

Yeah.

[Sal Destefano]

So this will be a Mistake. Right.

[Adam Schaefer]

In addition to.

[Sal Destefano]

Yeah. So let's say you're like, oh, cool. And first thing in the morning, I'm gonna have a 600 calorie shake. And then what ends up happening is you eat less of a breakfast or no breakfast at all. You've just replaced one for the other. What this should look like, or should I say this is a more consistent strategy, is you eat like you normally do, and at the end of the day.

[Adam Schaefer]

Yeah.

[Sal Destefano]

You throw the shake in. So it's at the end of the day, you've eaten like you normally do, and then you're like, okay, I got the shake. Now I'm gonna choke down. Because sometimes that's what it feels like. Yeah. That's gonna add those extra.

[Adam Schaefer]

Make a good peanut butter Nutella one. That'll. Yeah, that's how I did it.

[Sal Destefano]

Yeah. That was my jam was whole milk back when I could have it. Whole milk, protein powder, a little bit of peanut butter.

[Adam Schaefer]

Peanut butter Nutella and banana inside that.

[Sal Destefano]

Ooh.

[Adam Schaefer]

And if you really struggle with calories, you could throw a half a scoop of dry oats in there.

[Sal Destefano]

Oh, yeah.

[Adam Schaefer]

So I used to do that. So if I was really pushing the calories and having a hard time getting.

[Sal Destefano]

It or what I'll do is throw some ice cream in there.

[Adam Schaefer]

You're in the bathroom. That's a lot of. A lot of dairy for me. That's a real lot of dairy.

[Sal Destefano]

I wonder why I can't have dairy anymore. I think it caused this problem. Yeah. Anyway, next up, let's talk about the workout. Okay. Whenever. So obviously you're going to focus more on your arms and your workout. Maybe not so obvious, but anytime you're trying to prioritize a muscle or an area, you're going to bump up the training volume for that area. But you have to also simultaneously take volume away from other areas. Okay. So you can't just do your total, your normal workout and then add on top of it, because what's probably going to happen.

[Justin Andrews]

Excessive.

[Sal Destefano]

It's probably going to be excessive because most people who are consistent, and I'm assuming the people watching this who are like, yes, I want to get an inch of my arms in 90 days. You're probably already working out. You're probably already close to what your limit is for your total volume. This is just what tends to happen when people are consistent with their strength training. They tend to train, and over time, they add a little volume. A little volume. Then they kind of find what they think is their sweet spot. But really, what it is. Is what they can tolerate.

[Adam Schaefer]

Yeah.

[Sal Destefano]

So when they throw volume on top of that, now they've tipped over. Not only do they gain no additional muscle, but they actually start to lose gains in some of the other lifts. So here's what your workout's going to look like. You are going to hit your arms three days a week. So biceps and triceps, you will hit three days a week. For the rest of the body, you're only doing the major lifts. That's it.

[Adam Schaefer]

Yeah.

[Sal Destefano]

So you're doing bench press, overhead press, deadlifts, maybe a row, and that's it. You're not doing laterals, you're not doing flies, you're not doing a bunch of, you know, different back. It's like you're just doing the major lifts and then the rest of the workout. For the next three days, you're doing, like, six to nine sets for biceps and triceps. A good example. Recently, Justin did a series with his overhead press. I remember you experiencing this in your series where you came in. You're like, you know, I just had to just overhead press.

[Justin Andrews]

I was. Yeah. Because I was just adding that on top of, like, a normal workout. Yeah. We're doing way too much. I mean, it's. It's so funny how, like. And you feel it once the body reacts to something, like, very specific. So that.

[Adam Schaefer]

And you.

[Justin Andrews]

And you isolate it. It's like you finally gave it the opportunity to really get stronger and build.

[Sal Destefano]

Yeah. I remember you coming in and talking about that. You're like, yeah, I just did way less in my strength with.

[Justin Andrews]

Yeah, it works.

[Adam Schaefer]

I think part of this hack, too, is actually just including the frequency of three times a week, too. Because one thing I was. Because I used to do body part splits.

[Sal Destefano]

Yeah. Biceps on one day.

[Adam Schaefer]

Yeah. So arms are only getting hit once or twice, but I used to hammer the out. Hammer the out of them like one or two days out of the week and then come back around. And so I was doing a lot of volume in a single workout. Just me spreading it out over three days made a big difference.

[Sal Destefano]

Yeah. So for most people, this is going to look like probably six to nine sets for biceps and triceps. Three days a week, you're doing the major lifts. Then you're going to go to arms. Here's what the workout's gonna look like over those three days, though. I like to break it up this way because I think it offers a lot of variety. One of the days is all free weights. One of the days is all machines and Then one of the days is supersets, so short rest period, superset type of workout. This will help modify the intensity and the load throughout the week so you can hit with that much frequency and not overdo it. And this, by the way, this routine right here is very obviously very arm centric. Combine it with the extra calories and without doing anything else, we're going to talk about, which we'll get to. You're going to see good results just from those two right there.

[Justin Andrews]

Oh, yeah.

[Sal Destefano]

Next up, try to get a little pump every day. So here's what you're going to do. You're going to get, you're going to get a pair of bands and a couple days a week, a couple times a day, you're just going to get a little pump in the biceps and triceps. Key, not a workout key.

[Adam Schaefer]

Yeah. Key to this is modify intensity. The idea of. Think of it more like I have, I go into it, I'm trying to pump blood in there for recovery reasons. Don't think like training, like, if you go into it like you're trying to train and get sore burn, it's like, no, I just want to pump blood in there because I'm trying to facilitate recovery. That's how you have to think going into that.

[Sal Destefano]

And it's a couple times a day. So what this looks like is, you know, in the a.m. you might do a few sets of curls, get a little pump, you might do a few sets of tricep. Press down with the bands. That's it. And you're doing this every, almost every single day, two times a day. These are called trigger sessions and they really do facilitate recovery and they do turbocharged results. So long as the intensity. That's right. It has to be low intensity though. If you, if you push the intensity on this, it's not going to work.

[Adam Schaefer]

If you at least do this one day, once a day, you'll see results even from it. Ideally you two or three times. And the best I was ever with this was I had to put the bands, the, our little ones that we have, the door jam ones in my living room.

[Sal Destefano]

Just sat there.

[Adam Schaefer]

Yeah. Because it had to be somewhere where I'd see it all the time. So I just thought, oh, I need to go, go do it real quick. So that's probably part of the strategy too is, you know, set up your bands somewhere where you pass by frequently or carry with you maybe at work so that you, you can, you have the opportunity to do this a few times.

[Sal Destefano]

Totally. Next up, sleep Like a baby. Like go to bed early, give yourself a nine hour block is what you're looking for. So yeah, I know they say sleep eight hours. Well, you got to give yourself time to fall asleep and give yourself a little bit of leeway in case you wake up in the middle of night. Sleep like a baby. Lack of. Now sleep isn't necessarily magic. It's lack of sleep that is terrible dark magic. Like if you have, if you have bad sleep, you eat extra calories, it becomes body fat.

[Adam Schaefer]

Yeah.

[Sal Destefano]

If you have poor sleep, you add extra volume, it becomes an injury. Poor sleep is a killer. And I know I'm picturing the avatar of the person that I'm talking to right now who's like really interested in gaining an inch on their arms in 90 days. And what I see is a dude, a young dude. And they have the worst sleep. They have the worst sleep habits. They tend to be the absence.

[Adam Schaefer]

They're going to sleep when they're dead.

[Sal Destefano]

Yeah. So that was me for so long. And when I figured this out, it was like, oh, it's crazy.

[Justin Andrews]

Teenagers stay up all night now. I don't understand it. I've been stressing this and it makes a difference too. Like I see this within my own kids as they're developing. It's like when they get good sleep, it's like, oh, wow, look at this.

[Adam Schaefer]

You know, such a good point. And maybe sleep like a baby is too much to even ask. Maybe just as a teenager or the young man who's probably thinking this, just cut your phone time off by 6pm.

[Sal Destefano]

Take your off that alone, you'll be bored and go to sleep.

[Adam Schaefer]

Electronic that alone will probably make a difference.

[Sal Destefano]

Here's what, by the way, if you're watching this right now and you're like, oh, I'll dude, I sleep in all because, because I see teenagers will do this as well. And sometimes people in their 20s will do this is they'll sleep until like noon on Saturday. And like, well, I got plenty of sleep. What you're doing is you catch up. What you're doing is first of all, if you can't catch up that way, it helps a little bit. But it only really helps with mental sharpness and memory recall. It really doesn't help with the recover apart that much. The second thing that it does that isn't good is it completely destroys your circadian rhythm. Yeah. So you go to bed super late. You're like, cool, I'll sleep until noon tomorrow. Good job. You just gave yourself jet lag for when you are going to wake up early, which is terrible for any of these gains. So it has to be really consistent every single night. You can't miss a night. Sleep like a baby. And then finally use. And I haven't heard people talk about this for a while, which is weird because it's so crazy. Use blood flow restricted training once a week. So in one of your workouts, at the end of the workout you're going to throw in a set of BFR for your biceps and triceps. So people aren't familiar with this. You take like a knee wrap and you tie it around the top of your arm tight enough to where you can feel the blood be restricted. Not so tight that where it's numb, but tight enough to where you feel like you're restricting. Some. Yeah, we've got some videos. Yeah. And then go do some really light high rep sets for biceps and triceps. Leave them on. The burn will be worse than any burn you've ever felt in your entire life. And this, this is a really turbocharger.

[Adam Schaefer]

Are you going to recommend this on a off arm day?

[Sal Destefano]

No. Doing. Yeah, doing the arm workout on the arm workout. Yeah, just at the end. Okay. Yeah. One set for biceps and triceps. And this works really well. Everybody, this will. This by, by itself, if you're doing everything right, will add good. Almost quarter.

[Adam Schaefer]

I mean, all of these will. That's what I mean. I remember going through the, you know, training and, and piecing each one of these individually together. So I've never once like stacked this intentionally all at once and had not had done this like, I think this, this. If you're listening and you don't do two or three of these, you do all of them and watch what happens.

[Sal Destefano]

I gotta tell you guys, man, I had this experience over the weekend with just the. It's just how, how remarkable our ability is to process food. It's such a science. It's so wild. So I had. And I'm not gonna, I don't want to tell say the name because they don't pay me, but also because it's not a product I'll use all the time. But I bought a ready to drink protein shake. So, you know, the ones that come ready to go and the protein that was in it is beef. So it's not egg, it's not dairy, it's beef. Okay. The flavor on the shake is something like, you know, cupcake, vanilla, cupcake, sprinkle or something like that.

[Justin Andrews]

Did you taste any beef in that?

[Sal Destefano]

Hold on a Second, it tasted like a cupcake with sprinkles on it.

[Justin Andrews]

That's weird.

[Sal Destefano]

Identical. Because I'm like, beef. Like, let's see how killing. Yeah, yeah, bro. I drank it.

[Justin Andrews]

I'm like, mask beef.

[Sal Destefano]

Because the engineering that goes into. Into. Into protein shakes, like, we talk about processed foods.

[Justin Andrews]

That's crazy.

[Sal Destefano]

Protein. Some of these protein shakes are the most pro. The most processed foods I could possibly imagine. How do you get beef.

[Adam Schaefer]

I don't know, to taste? I was just talking. I told you. I had Jason over for the weekend, and he's like, I can't nail the ninja creamy down. And I'm like, well, what. Tell me you're. What you're doing. And he's using bone broth protein. I'm like, no, bro, not for ice cream. I'm like, that's like, you gotta. You gotta do whey or egg.

[Sal Destefano]

Yeah.

[Adam Schaefer]

And so that was. So how did they get a beef protein shake to taste like cupcakes?

[Sal Destefano]

I don't know. I don't know. I mean, I looked at the ingredients. Of course. There's a ton of ingredients in there.

[Adam Schaefer]

Now I want to see what the engineering is.

[Sal Destefano]

Wild.

[Adam Schaefer]

How do you do that?

[Sal Destefano]

I don't get it.

[Adam Schaefer]

I don't know how much I trust it. How about that?

[Sal Destefano]

Well, I tell you what, you're right. It's a good point. But I will say this. That just does make me respect. You brought up the Paleo Valley bone broth protein. It's so minimally processed and it tastes good. Yeah. And if you look at the ingredients, just like. Like three or four ingredients. Yeah, that's it. It is minimally processed. There's no artificial anything in there. I think bone broth. I think collagen lends itself well because it's such a neutral flavor.

[Justin Andrews]

Just blends into most things.

[Sal Destefano]

Yeah. Unlike beef, which always. Well, beef has a beefy flavor. There is no neutrality to it.

[Justin Andrews]

You know, it's beef. Like, it leaves its remnants.

[Sal Destefano]

So, I mean, Paleo Valley did a great job with that, but it's very minimally. So it made me more just appreciative of, you know, of something like that. It's not a chemical bomb. Yeah. I mean.

[Adam Schaefer]

And just by itself, that's the way to do it. I mean, I wouldn't just. I wouldn't mix it with anything.

[Sal Destefano]

No, that's.

[Adam Schaefer]

That one. I.

[Sal Destefano]

It's even good in water. Yeah.

[Adam Schaefer]

I do either water almond milk, and shake it up. And that's good the way it is.

[Sal Destefano]

Yeah, totally. Anyway, I. This. You guys saw I told you guys about the Bible study at my house over the weekend.

[Justin Andrews]

Yeah, you sent a picture.

[Adam Schaefer]

I didn't count the picture. There was like 20 kids there.

[Sal Destefano]

Yeah, there's over 20 kids.

[Adam Schaefer]

Over 20, yeah.

[Sal Destefano]

So this is wild, right? This is such a crazy. So my daughter goes to Hume Lake. So little context. I didn't raise my older kids as Christians. I wasn't a Christian until recently. So I become a Christian about a year and a half ago, maybe a little more. And you know, I have teenage kids. And the last thing you want to do, anybody with teenagers will know this. The last thing you want to do if you want your teenagers to move in a direction is to push them in that direction. Right. Because their tendency, especially considering they weren't.

[Adam Schaefer]

Raised in that and they're not. So it's like even more so.

[Sal Destefano]

Oh, even more so. And their tendencies to, to push back, like.

[Justin Andrews]

Sure.

[Sal Destefano]

It's a part rebellious sort of nature and that's part. It's supposed to, they're supposed to be right. They're disconnecting from their parents or whatever. So I didn't force any of this and then push it, you know, whatever. Little by little my daughter started, you know, showing some interest. Anyway, long story short, she went to Hume Lake, did the Christian camp.

[Adam Schaefer]

I knew that would be a big deal.

[Justin Andrews]

I love Hume Lake.

[Sal Destefano]

Came back just totally on fire. And when she came back she was like, hey, you know, my friends and I are going to do a Bible study. I would like to attend it. So she's been going to these Bible studies now I didn't know. I assumed that these were Bible studies that were led by a pastor or like a youth group leader. Yeah, no, the. These kids themselves, by the way, they all go to different schools now.

[Adam Schaefer]

You okay? So you said this to me and I was curious too because ours were like self led when I was a kid and I ran, I ran one. But they were organized by the church.

[Sal Destefano]

Nobody organized it.

[Adam Schaefer]

Yeah. So that. So they used to call them cell groups and you'd have, you know, oh, you ate here, you ate there. And so they put it together and then that's how I had my group of eight guys or whatever. So it wasn't or. No, they just did it themselves.

[Sal Destefano]

They did it themselves. Wow. They.

[Adam Schaefer]

That many kids is wild to me it's grow.

[Sal Destefano]

So I didn't know that. So then my daughter just shocks me and I tried not to show too much excitement again because you just want your kid to, you know, you want them to know it's Their idea. She's like, hey, can I. Can I host a Bible study? And remember, my daughter wasn't. She wasn't a Christian a month ago.

[Adam Schaefer]

Yeah.

[Sal Destefano]

And she wants to host one. I'm like, oh, man. I'm like, yeah, absolutely. Let's. Let's have it. I didn't know there were going to be that many kids. These kids come in, they're all great kids. There was like 20 something kids that showed up. And I saw there was no pastor leading it. There was no youth group leader. So I started inquiring and there. Apparently there's a. They're saying there's like a high school revival that's happening. These kids did it themselves because they said they wanted to keep the momentum from Hume. They decided.

[Adam Schaefer]

Yeah.

[Sal Destefano]

And they're all different schools, like all kinds.

[Adam Schaefer]

Oh, they're not even the same school.

[Sal Destefano]

No.

[Adam Schaefer]

That's even crazy, bro.

[Sal Destefano]

I mean, I'm meeting these kids. I'm like, oh, you go to school? And they're like, no, I go to this school. I go to that school. Probably five different high schools in the Bay Area. Wow. And listen, this was. They were singing worship songs. A couple of them brought guitars. They were reading from the book of Romans. They were like praying. I mean, unbelievable. Yeah, absolutely. It's been such a crazy.

[Adam Schaefer]

I mean, I hate. I hate to admit when you're right sometimes, but that was one that you called just. I didn't feel it yet, I don't think. I also don't have teenage kids, so.

[Sal Destefano]

I don't see it.

[Adam Schaefer]

But you've been saying it for a while that you feel like there's this total revival that's happening in young, Young people right now. They're thirsty for it.

[Sal Destefano]

I think so, man.

[Adam Schaefer]

You know. You know. You know, they're feeling the irony. I've seen that. You've seen that meme before. Like the. The like rebellion now is like a, you know, a family. And it's like the opposite. Is rebelling now. So we've gone. They've gone so far one direction that, you know, having structure, morals, discipline is now the rebellious thing to do.

[Sal Destefano]

Well, these kids were left. They're put.

[Adam Schaefer]

They're.

[Sal Destefano]

They're growing up in a world where they have access to anything. They have access to anything. They have entertainment 24. 7.

[Justin Andrews]

Fulfilling.

[Adam Schaefer]

Did you guys see the Grok AI thing? You saw Justin Rice? Did you see that?

[Sal Destefano]

Terrible.

[Adam Schaefer]

What the.

[Justin Andrews]

I can't believe.

[Sal Destefano]

So explain it. I don't watch it, but I saw. Okay, so picture.

[Adam Schaefer]

Yeah, so Diary of CEO had like, two, I think, child psychiatrists on his show. And he was talking about, you know, what they think of, like, AI and kids like this. And he literally live on the air, like, pulled it up and he's like, this is the animated Groka. I guess there's like, two or three different animated versions. So you actually, like, are talking to a character, and it's like this sexy anime girl that. And her name's Annie. And he just starts talking, and the way it's talking is, like, sexual, naughty and flirty, just. And he's not. He's not even prompting it to do that. And it's already flirting that way. He's like, I want to introduce you to my two friends. And it's not. And she's like, oh, don't worry, I'll charm them over my, like, naughty person. Like, whoa, dude. Like, not even prompting it that way. And then, like, he starts to prompt in that direction and he stops it because they obviously get the point. Like, and this is accessible to, like.

[Sal Destefano]

And this is. Now it's going to get so much crazier.

[Adam Schaefer]

Yeah.

[Sal Destefano]

Imagine being, like, a lonely. Everybody's felt this when you were a kid. You know, you're 13, 14, you're kind of lonely. Especially today.

[Adam Schaefer]

I was going to say that's worse today than it's ever been.

[Sal Destefano]

Yeah. Oh, yeah. I mean, we've never seen the younger generation have higher depression than the older generations. And that's. That's what you see now. And loneliness. And so you're at home, you're lonely, you're a boy, you have access to unlimited pornography. And then you're like, I want to relate. I want to talk with someone. And you start talking. This AI girlfriend on top of it just completely zaps your drive and desire to go out and talk to people, to hang out with anybody, and just keeps you in this isolated, vulnerable state.

[Justin Andrews]

Just contained.

[Sal Destefano]

Terrible.

[Adam Schaefer]

Yeah. What do you think? That you're musk. And you roll that out. Like, what is your desired outcome is to hope to hook these young, lonely boys in early. And so now they're on your platform and addicted to it. And falling in love with this AI, like, is the desired outcome of that.

[Sal Destefano]

Just. Just get more people to use them.

[Justin Andrews]

Playing around, trying to make personalities, you know, with. He's done this for a few different ones. Like, having one that's real snarky and, like, you know, talk to you and. But I just think that he. He's not really thinking this all the way through in terms of exposure to kids like this doesn't make sense.

[Sal Destefano]

Yeah. I don't know, man.

[Adam Schaefer]

Weird. From a dad who is like. Like 15 kids or something.

[Sal Destefano]

From how many different women. Yeah, it sounds like that. It's predictable actually. Totally. I don't know man.

[Justin Andrews]

Well, did you see too.

[Sal Destefano]

He.

[Justin Andrews]

So like. I guess he has some software he's working on with AI that basically can do everything Microsoft does but through AI now. And so he's calling it Macro Hard is like.

[Sal Destefano]

A response to that.

[Adam Schaefer]

Is that really going to be the name of it?

[Justin Andrews]

Yeah.

[Sal Destefano]

Oh, that's actually pretty funny.

[Justin Andrews]

That's so funny.

[Sal Destefano]

That's actually pretty funny.

[Adam Schaefer]

You guys. Did you guys see the report that Microsoft did that came out on the jobs that were most likely to be replaced by AI and which ones are not what made the list?

[Sal Destefano]

Dishwasher. Yes, bro.

[Adam Schaefer]

And it's dishwasher. It's literally what it's put on there is like one of the most unlikely jobs for AI to replace is a dishwasher. It was on the second page. I'll make sure that. I think.

[Sal Destefano]

I still think it'll happen before we have.

[Justin Andrews]

Well, if we could ever pitch it through the radiation belt.

[Sal Destefano]

We've never been to the moon.

[Adam Schaefer]

We're not going to the moon.

[Sal Destefano]

It was.

[Adam Schaefer]

It was supposed to be. They're. They're going to orbit it. They're going to get. Cruise around it. That's what it's going to be like. It's going to be trips around it. Not to it. Where people are going to be on it.

[Sal Destefano]

I don't know man. I don't feel.

[Justin Andrews]

It doesn't look good. But yeah.

[Sal Destefano]

Okay. I don't think. I think they'll be able to do almost anything. That's what I think. I think it's going to be pretty soon. Was that one clip I showed you where this guy thinks in two years there's going to be a huge. Just layoff because of all the jobs.

[Justin Andrews]

They think I put on here too. That they think soon they'll be able to pick up on all the different sounds from like your pet. So your dog. And just all different mannerisms of it. And AI is going to be able to interpret that and literally be able to communicate with your dog through AI.

[Adam Schaefer]

That'S kind of cool.

[Justin Andrews]

Yeah, that makes sense. I feel like they're.

[Sal Destefano]

They're.

[Justin Andrews]

And they said they're close.

[Sal Destefano]

Hey, what's that?

[Adam Schaefer]

Really?

[Justin Andrews]

It's so weird.

[Sal Destefano]

What animated film was it. Was it up. No.

[Justin Andrews]

Where the dog's like.

[Sal Destefano]

He always says squirrel. Yeah. That's what's going to happen like three things. Hungry, happy, happy, happy, happy, hungry. You're right.

[Adam Schaefer]

It's going to be like, it's going to have a conversation.

[Sal Destefano]

So annoying.

[Adam Schaefer]

They're going to have like three things. They say.

[Justin Andrews]

Why'D you eat that shit?

[Sal Destefano]

Yummy.

[Justin Andrews]

Sorry. I like it.

[Sal Destefano]

This one, this one Guy got his AI to analyze the sound of different farts and with 87% accuracy, it could predict what the person ate. Did you know that?

[Adam Schaefer]

No way.

[Sal Destefano]

Look it up.

[Adam Schaefer]

Stop it. Really?

[Sal Destefano]

I saw.

[Justin Andrews]

That's the kind of science I'm interested in.

[Sal Destefano]

That is world changing science. That is. Now look it up. Doug. Put AI analyzes farts with accuracy.

[Justin Andrews]

I don't know what the benefit is to that, but that's amazing.

[Sal Destefano]

Are you kidding me right now?

[Justin Andrews]

You can just, you can tell what they ate. Like it's big steak dinner.

[Sal Destefano]

I would love it just to have it on when you guys break.

[Adam Schaefer]

So I, I saw this, this guy ate some yogurt. I saw this interview that Hormozi was doing and he, they asked him what he thinks, like, what if he was stripped of everything? What would you like try and pursue job wise right now? And I think it's a pretty good call on somebody who understands AI really well that actually comes in and integrates it into your company. Because think of that, what's going to happen is that the capabilities are right around the corner of all the things you can do, but you're still going to have a bunch of boomers that are running the companies and own them and stuff like that that are going to not know how to adopt it. So just being somebody who can come in and look at your company and go, here's all the places that you can be using AI to reduce this or to increase speed here and do that, and that person's going to be able to charge a really high premium. You can either do this, you could go, I'm a flat rate, $50,000. I come in and do this or I'll increase sales by this percentage.

[Sal Destefano]

And I want a percentage.

[Adam Schaefer]

I want a percentage of this.

[Sal Destefano]

That's great.

[Adam Schaefer]

And so pretty. Pretty.

[Sal Destefano]

Makes a lot of sense.

[Adam Schaefer]

Makes a lot of sense.

[Sal Destefano]

I use AI like Google. What does that say?

[Adam Schaefer]

Yeah, so they say, all of us boomers do.

[Doug]

I mean, this is on Reddit, so who knows if this has any validity. But I trained in AI for three months on continuous fart sounds and here's what's happened. So you can identify your diet with 87 accuracy single fart. I have a hard time believing this?

[Sal Destefano]

Yeah. I don't know. I don't know. I feel like, I mean, that's kind.

[Adam Schaefer]

Of a general statement. I could, I, I can identify your diet by 87. What does that mean? Like, that you can guess.

[Sal Destefano]

Well, I don't know. I mean, do you have, do your sound different when you eat different things, Justin, or is it just.

[Justin Andrews]

I, I would think so, yeah. Especially if it's upset.

[Sal Destefano]

Yeah.

[Justin Andrews]

One of those, like, inflammatory foods.

[Doug]

Different people are upset by different foods, right?

[Justin Andrews]

Yeah, exactly. But individualized.

[Sal Destefano]

There are general sounds, though, Doug. There are generals. It's like chicken nuggets. You have like six shapes. You know what I mean? There's like six general. Anyway, I, Speaking of upset. And I talked about my daughter earlier, but I had the best but also most frustrating argument with her. Over the weekend? No, over last week. So she's on her own again. Just like more beautiful stuff. She just lifting weights. Right. She's in the garage working out on her own, just training. I'm, like, waiting for her to ask for advice. I'm not trying to impose. So finally she's like, hey, can you make a workout for me? Yeah, let me make one for you. Now remember, she's 15 new. So I'm creating like a very basic, like, here's.

[Adam Schaefer]

Use this 50 off coupon right here.

[Sal Destefano]

Yeah, she bought a program.

[Adam Schaefer]

Boom.

[Sal Destefano]

Your dad's a closer sales. No, no, I, I, I, I wrote up a workout for her. Very basic. Because again, you guys, I don't have to tell you guys, that's what you do for.

[Adam Schaefer]

Yeah.

[Sal Destefano]

The most effective routine you're gonna do. Yep. So write it up for her. And she looks at it. This is lame. Listen. Yeah, yeah.

[Adam Schaefer]

It's not enough.

[Sal Destefano]

She has no idea. So she's in the garage working out. She calls me on the phone because I'm upstairs. So I answer the phone, she's like, how am I supposed to progressively overload with this? I'm like, first of all, what did you just say?

[Justin Andrews]

Yeah, YouTuber.

[Sal Destefano]

There's not enough frequency. No. And then I said, I told her, I said, honey, I said, do you realize the language you're using? I know your dad's podcast is what made that popular. Oh, no. Yeah, right. Like, people didn't talk about that. Well, no, girls didn't talk about that. So I'm going back and forth or trying to establish, like, my authority, my own daughter.

[Justin Andrews]

I'll get around.

[Sal Destefano]

There's not enough frequency and volume of this and there's not enough that.

[Adam Schaefer]

How am I supposed to progressively over she's critiquing programming.

[Sal Destefano]

Oh, my gosh. That's hilarious. I'm arguing. My daughter. I'm like, do you know who I am?

[Adam Schaefer]

Do you know your daddy?

[Justin Andrews]

That's so funny.

[Adam Schaefer]

You know, you do.

[Sal Destefano]

You need to put it.

[Adam Schaefer]

You don't go to askminepump.com. yeah, they say I had kind of.

[Justin Andrews]

A similar but a little bit different situation. So, like, Everett, we've been kind of battling.

[Sal Destefano]

He's.

[Justin Andrews]

He's going through that real, like, you know, puberty phase where he's just. Just angsty. And so, like, over the weekend, he was, like, in his room too long. I'm like, hey, what are you doing, man? Like, no more hanging out in here. Like, get outside.

[Sal Destefano]

Oh.

[Justin Andrews]

And he's just. Just fuming. He gets outside. I'm like, oh, we'll just let him figure this out. You know? This guy. I don't know how to deal with him right now. He goes downstairs, he goes in the garage and just starts like. Like, throwing weights around. And I'm like, oh, my God. Like, this is totally my son. He uses it for anger, doing these, like, squats and overhead pressing and, like. But he's. He's got pretty good form. And I wasn't even, obviously, you know, like, writing a program, that's great. But, like, he was just, like, thrashing.

[Sal Destefano]

It's so funny because your. Your kids, I don't care how cool you are. I don't care how much, you know you're dumb to your kids when they're that age. You don't know anything. Totally. It just. I remember I told her this story. I said, you know, honey, when I was your age, my dad had a friend named Joe that would come over sometimes. He was a chiropractor, but he was a bodybuilder. And one day I came up, I got the nerve to ask him, like, what do I need to do? I want to gain as much muscle as possible. He says. He said, come over here. And he sat down with me and he said, here's what you're gonna do. You're gonna eat a lot of food, focus on eggs and milk and tuna fish. And he goes, and you're gonna work out three days a week. You're gonna do like, three or four lifts and just get real strong. And I remember at your age, that's what I told her. I remember at your age, I looked at him and I thought to myself.

[Adam Schaefer]

He'S not telling you.

[Sal Destefano]

Liar. You don't wanna tell me what to do. You're withholding the secrets. And I'm like. And if I had followed his advice, I would have, like, erased five years of frustration. I said, and that's you now. You don't want to listen to your dad. I said, follow this program and watch what happens or you're grounded. And then I told her this. I said, I said, you want to add more volume, go for it. So if you want less gains. So I started to take away, that's fine. If you want to slow down your progress, add as much as you want, go for it, watch what happens. It was like the best, but also most frustrating.

[Adam Schaefer]

Oh, that's hilarious.

[Sal Destefano]

She's so driven. She's such a.

[Adam Schaefer]

You got to be so excited to see her doing that, but then also drive you crazy at the same time. It's so great because she's. It's only a matter of driving. So it's only a matter of time before she starts tuning in. End of the show, you know what's going to happen? We're going to interview somebody who she follows or she's into, and then that's how she'll find, like, Israel.

[Justin Andrews]

Oh, yeah, yeah, yeah, you guys, whatever, you know.

[Adam Schaefer]

Yeah, it's gonna be like. It's gonna be like that she's gonna. We're gonna have someone on the show or she's gonna find out we had someone on the show that was like.

[Sal Destefano]

Well, one of the guy. One of the kids that goes to her that came to the study listens to my podcast. So that's what I think might happen. That one of her friends is like, your dad knows some stuff. I don't know if that'll work, though. Yeah.

[Adam Schaefer]

Depends on how much she respects that guy.

[Sal Destefano]

You don't know how stupid he is. It was a good time.

[Adam Schaefer]

Holy, dude.

[Justin Andrews]

You remember a long time ago, you brought up, like, ER cases with, like an ER doctor told you, like, real specific things. Like, I've never heard of this specific case, but there's this guy that I guess came in and, you know, it's always an embarrassing thing when somebody's like, oh, I have all this abdominal pain. And they're trying to describe what happened, but they can't really get to the heart of it, right. Until they get to the X ray. And then the X ray showed that literally there was an eight pound dumbbell inside this dude's rectum.

[Adam Schaefer]

Eight pound.

[Justin Andrews]

And it's like the top, you know.

[Sal Destefano]

And then the bottom.

[Justin Andrews]

So it's like you, like, getting it out and then getting it in. Like it's just Pound, dumbbell.

[Sal Destefano]

How do you hold that? Yeah, super wide.

[Justin Andrews]

And so anyway, they were, like, trying to describe, like, how hard it was for them to get out, and I was just like, wow, what's the story there? Like, Like, I want to know what? Like, they didn't get into details.

[Adam Schaefer]

Doing stupid things. Yeah.

[Sal Destefano]

How he's.

[Justin Andrews]

How he's gonna come in there and be like, whoops.

[Sal Destefano]

Hey, I got an idea.

[Justin Andrews]

I was working out and just.

[Sal Destefano]

It's really lost my position. I don't know, man. I was doing arms. Yeah.

[Adam Schaefer]

My buddy did the five pounds.

[Sal Destefano]

I had to go to eight. Yeah. There was this giant bodybuild in the gym, and I. I cut in when I wasn't supposed to.

[Justin Andrews]

Yeah, right.

[Sal Destefano]

This is how he left me. Yeah. Yeah. Real, real bully. Eight pound dump. Maybe he's doing progressive overload.

[Adam Schaefer]

That was cold. I know, right?

[Sal Destefano]

I can't believe that. Anyway, yeah. Over the weekend, I was reading some of the comments from the series that were. That we're putting out that. But, you know, shout out to Dylan. He has done such a great job of understanding how to edit that whole thing.

[Adam Schaefer]

Yeah.

[Sal Destefano]

And piece it together. Yeah. And the comments are so encouraging. It's funny. There's. There's two kinds of comments that are most challenging for me to read. One of them is obvious. What do you guys think they are? What are the two comments that'll make me. That'll. They're like, oh, I don't know.

[Adam Schaefer]

Probably the ones that. Telling you to keep doing this or keep going that direction or I don't know what's.

[Sal Destefano]

No, they're all positives. You're not positive.

[Adam Schaefer]

You're not getting any negative. It's hard for you to take.

[Sal Destefano]

Well, criticisms are always hard. I haven't seen too many other.

[Adam Schaefer]

There's none of that going on.

[Sal Destefano]

And people who are like, dude, you're jacked. Oh, it's the. And I'm like, the body. Yeah. And it's not that I hate them, obviously, like, hearing that kind of stuff, but it makes.

[Adam Schaefer]

It feeds into that.

[Sal Destefano]

Yeah. Dude. Makes it more difficult to, you know, kind of break this, you know, this. This idol down or whatever. But aside from that, the comments have been just so incredibly.

[Adam Schaefer]

You know, the last. The last level to this game where you're going right now.

[Sal Destefano]

Right.

[Adam Schaefer]

Is to let go of the wife beater, you know.

[Sal Destefano]

Oh, wow. Just go shirtless. No, that's not what I was thinking. There's more to the. Hey, by the way, listen, the wife beater is not. It's not Connected to the workout. The wife beard was before the work. I was wearing that since I was.

[Adam Schaefer]

I know, but it feeds into.

[Justin Andrews]

It should tattoo line the wife beater on you.

[Sal Destefano]

That would be the best forever.

[Justin Andrews]

It's just a part of you now.

[Sal Destefano]

Just the hanes. Yeah.

[Adam Schaefer]

What was that? You remember when they used to do the People used to do the necklaces that actually tattoo the. Like, the. The. Yes. Where did that come from? Do you know where that came from?

[Sal Destefano]

I don't know.

[Adam Schaefer]

That was popular for a while there.

[Sal Destefano]

Every once in a while, though, there's, like, a tattoo trend, and then it becomes a trend, and then I feel bad for the first people to get them. Like barbed wire. Yeah. Like tattoo around the arm. Yeah.

[Adam Schaefer]

Like mine.

[Sal Destefano]

You have that?

[Adam Schaefer]

No, it's covered up. Well, no, it's built in there still.

[Sal Destefano]

Yeah. Yeah, but that was.

[Adam Schaefer]

Yeah, it was like, pull it off the wall and then literally. Literally, you point.

[Sal Destefano]

You pulled it off the wall at the tattoo.

[Adam Schaefer]

Yeah, yeah. My buddy and I, he. If he did, like, three of us, I did that. My other buddy did tribal. Mother died. Did characters, you know, Chinese characters. Yeah, yeah.

[Justin Andrews]

Know what the characters mean?

[Adam Schaefer]

Well, yeah, I don't remember, Matt, but you're supposed.

[Sal Destefano]

Beef with broccoli.

[Adam Schaefer]

Yeah, yeah, yeah, I'll have that. And then. And then mine just. I mean, this was, you know, in the.

[Sal Destefano]

What.

[Adam Schaefer]

What year it was? It was in the. In the 90s or whatever.

[Sal Destefano]

Were you 18 when you got it?

[Adam Schaefer]

No, I was. I was underage. I was underage.

[Sal Destefano]

How'd you get it?

[Adam Schaefer]

I don't remember how I got it. We went to some. I mean, I lived in a small town, so finding somebody to tattoo you underage, really?

[Sal Destefano]

Yeah. Yeah. Oh, wow.

[Adam Schaefer]

I mean, I wasn't way underage. I think it was 17.

[Sal Destefano]

Okay.

[Adam Schaefer]

Yeah, I think it was 17. But, you know, Pam Anderson comes out with hers just afterwards, and so.

[Sal Destefano]

And then.

[Adam Schaefer]

And then. And then you let 5, 5, 7 years go by and the story changes. They're like, I got it after Pam Anderson. You know what I'm saying? So now it looks like that's what I did. So. Yeah.

[Sal Destefano]

I knew a dude that got. When. When belly button piercings were not popular. He got one because there were dudes that got them sometimes like that. Yeah.

[Adam Schaefer]

And then a roommate that had one.

[Sal Destefano]

Yeah.

[Justin Andrews]

That's embarrassing.

[Sal Destefano]

Yeah. You got to take that one. One out.

[Adam Schaefer]

Yeah, yeah. But you can just take that out. It's not a big deal.

[Sal Destefano]

Yeah.

[Adam Schaefer]

You know, barbed wire tattoo is stuck with me.

[Justin Andrews]

Stamp is always going to be there.

[Sal Destefano]

Doug, did you ever consider getting a tattoo? Never. Not at all.

[Doug]

No interest at all.

[Sal Destefano]

Your generation was very different about.

[Doug]

Yes. Tattoos back then. You were either a sailor or like.

[Adam Schaefer]

A comic gang banger or something like that.

[Sal Destefano]

Yeah. It was a big deal if someone got one.

[Doug]

Yeah, it was.

[Adam Schaefer]

It became my dad still popular. Yeah, it was popular. Our generation.

[Justin Andrews]

I told you, like, and I just met too. Like, it was last weekend where my. My preacher friend who actually married my wife and was preaching in town, he saved me from being kicked out of my house.

[Sal Destefano]

Oh, when you got your.

[Justin Andrews]

Yeah, because my dad literally was kicked me out of the house because I got one. But it's just like. Yeah, it was that. That generation doesn't play. They're just like. There's this association built in where you're some kind of degenerate up.

[Sal Destefano]

Yeah, yeah. It's really changed now when I see like.

[Adam Schaefer]

Well, it's swung back again. So it went from our parents generation. Okay. Anti it. Our generation being so pro it. And now it's cool to not have them.

[Sal Destefano]

Yeah, yeah. I know now when I see sleeve tattoos, I think they're chef. That's typically what I think.

[Doug]

You work with two chefs.

[Sal Destefano]

They're always. Is it. You know, chefs are always.

[Justin Andrews]

Or neck tattoos. Yeah. A lot of chefs are rock.

[Sal Destefano]

So right away I'm like, oh, you're a chef. So funny.

[Adam Schaefer]

It's a funny association.

[Sal Destefano]

Isn't that. Isn't that kind of true?

[Justin Andrews]

I would like to ask too, because this. I mean, how can you be like a. A busy chef and not be on cocaine?

[Sal Destefano]

Wow. Wow. That's a really.

[Justin Andrews]

Every single one I've known was like.

[Doug]

It'S a tough job, man.

[Adam Schaefer]

It's for sure.

[Sal Destefano]

We're getting messages. You got to be fast. That's why. Yeah.

[Justin Andrews]

You gotta be real fast and real.

[Sal Destefano]

There's another profession is because. Other one that's like that.

[Justin Andrews]

But it's crazy.

[Sal Destefano]

I want to hear about that crazy environment that. Speaking of crazy, what's that crazy stat that you said about benching?

[Justin Andrews]

Oh, yeah, yeah. So 225, which is like not that much weight, but I guess it's more rare. Was it like, more rare than someone having somebody.

[Adam Schaefer]

Yeah.

[Justin Andrews]

10 million.

[Adam Schaefer]

Yeah.

[Sal Destefano]

More rare than. More rare for a guy to be able to bench 225 than to have $10 million.

[Justin Andrews]

10 million DOL.

[Adam Schaefer]

$10 million net worth.

[Sal Destefano]

You know what's weird about that? What's weird about that? Speaking coming from trainers, I mean, it's.

[Adam Schaefer]

It was a stat that Chris Williamson shared.

[Justin Andrews]

So is that like, that's counting your assets. Google it like you're. It must be adding.

[Sal Destefano]

He.

[Adam Schaefer]

He actually had the percentages on.

[Sal Destefano]

Well, I, I know it's more rare to have a six pack than it is to. To be a millionaire.

[Adam Schaefer]

I know that 1225 is a decent price. I mean it's not like crazy.

[Sal Destefano]

Justin's talking over here. I know it took me a long.

[Adam Schaefer]

Time to get over 225.

[Justin Andrews]

I don't know, two wheels.

[Adam Schaefer]

Like it's. No, it took me. It seems like it took me years before I hit 225. I remember how. What a big milestone.

[Sal Destefano]

Here's, here's what I. I'll tell. Say this.

[Adam Schaefer]

I started less than a wheel. I started less than 1.

[Sal Destefano]

I will say this. I think it's harder to get $10 million than bench 225. I could get most guys to 225 with consistency, few years of training, good diet.

[Adam Schaefer]

Oh yeah. Difficulty. Oh, definitely way more difficult to get 10.

[Sal Destefano]

I think it speaks less to the. Well, I guess you could throw in that difficulty then because it's just hard to stay consistent enough to do it.

[Adam Schaefer]

I mean that's why it's a neat stat because the same consistency that takes to make $10 million. Similar.

[Sal Destefano]

Yeah.

[Adam Schaefer]

So it's not like you're gonna overnight or just be lucky and have like the effort to get all the way up to 10 million dollar net worth is probably decades of a profession or skill or whatever or a business.

[Justin Andrews]

I Wish it translated 225 to then 10 million.

[Adam Schaefer]

I'd say. I would say most, most, most average guys. It would take five to 10 years to get over 10. 225. I mean it took me over five years. Yeah, for sure it was over five years.

[Sal Destefano]

It took you five.

[Adam Schaefer]

Yeah, because I was in my mid-20s when I finally.

[Justin Andrews]

Really?

[Adam Schaefer]

Yeah.

[Sal Destefano]

Oh, wow.

[Adam Schaefer]

Yeah, probably 25, 26 when I was starting to bench.

[Sal Destefano]

I think I was the like single rep. 220. I want to say 18 maybe, but I had been working for four years. Wow. Okay.

[Doug]

So I. Looking up a couple of different things here. I'm doing my own research.

[Adam Schaefer]

Okay. So you know how good that is.

[Doug]

Then don't ask me to do it, Adam. Wow, you're always, you're always dissing my Google skills. So men, 0.4% of the population could do 225.

[Sal Destefano]

Okay. 4.4.

[Doug]

0.4%. Women is 0.02%.

[Sal Destefano]

Oh yeah. Woman, bunch of 225. That's rare.

[Doug]

But now let's Take a look at how many people are worth $10 million or more. Yeah, that's.066%.

[Sal Destefano]

So.

[Doug]

So I don't think it adds up, honestly.

[Sal Destefano]

Yeah. Yeah.

[Adam Schaefer]

Regardless, maybe, maybe, Maybe it's made $10 million total in your lifetime or something. Maybe that's where we're misinterpreting.

[Sal Destefano]

You guys ever really want to make your wife angry? You guys want some advice? Here's what you do.

[Adam Schaefer]

Go on.

[Sal Destefano]

AI. You list all your characteristics and then ask it how rare it is that a man has all those wonderful characteristics. I did that.

[Justin Andrews]

Make yourself.

[Sal Destefano]

I'm not gonna say what they are because I'm like, how rare is it that a guy is. I listen to all these things. And then it gave me the. I sent it to my wife. I'm like, babe, you're so. You're so blessed. Oh my God, look how good you're doing. It didn't work. Yeah.

[Adam Schaefer]

Didn't land like I thought it would.

[Sal Destefano]

Oh, she didn't come to me with gratitude. Turned into like a noise.

[Adam Schaefer]

Where were you this weekend?

[Justin Andrews]

Just around. I mean, just errands and nothing like.

[Adam Schaefer]

You guys didn't try. You guys. You guys weren't out. You in court, weren't out of town.

[Sal Destefano]

Or anything like that?

[Justin Andrews]

No, no. Lots of errands and. And shuttling the kids around, that's like my life now, dude. Really is like. Cuz just to get them to hang with their kids like other. Other kids are like, morgan Hill area.

[Sal Destefano]

Yeah. Drive.

[Justin Andrews]

Yeah. So I got a lot of.

[Sal Destefano]

Well, your boy's gonna get his license soon. Him.

[Justin Andrews]

He is?

[Adam Schaefer]

Yeah.

[Justin Andrews]

Actually, that's like a month, dude.

[Sal Destefano]

It's.

[Charles (Caller)]

Oh, wow.

[Justin Andrews]

That's here. So. Yeah. And that was thing. We're doing a lot more research with that and so I'm like, which car? And like, what are we doing?

[Sal Destefano]

Are you. Are you scared at all? Because my daughter too. Yeah, she'll be. It's terrifying, huh? Yeah.

[Justin Andrews]

Terrifying.

[Sal Destefano]

Yeah. Yeah.

[Adam Schaefer]

Well, and your. Your new driveway is kind of terrifying to be in and out and I'm a grown ass.

[Sal Destefano]

Oh, that one.

[Adam Schaefer]

Yeah.

[Justin Andrews]

I don't even know how we're gonna handle.

[Adam Schaefer]

Yeah, I was like. That part would scare me too. That new driveway is like.

[Justin Andrews]

I think he's gonna park down on the street below.

[Adam Schaefer]

Can you.

[Justin Andrews]

You can. There's. There's dirt kind of off to the side. That is a parking spot.

[Adam Schaefer]

Oh, I didn't know that.

[Justin Andrews]

So he'll park there.

[Adam Schaefer]

Probably a good idea because. Yeah. Backing. Backing out of that or my drive was like this. Yeah. And it's like a hairpin turn when you get out of it. So someone coming around that corner.

[Justin Andrews]

That is gnarly.

[Adam Schaefer]

Yeah.

[Sal Destefano]

Yeah. I tried to scare my daughter. I was just like, you know, the number one cause of death is for teenagers. I'm gonna show her the stats. Trying to scare the hell out.

[Justin Andrews]

Oh, okay.

[Sal Destefano]

Because, well, car. It's dangerous. It broke.

[Adam Schaefer]

Is it still. Oh, yeah, I know it was. I didn't know if it still was.

[Sal Destefano]

A teenager behind the wheel. The stats, their rate.

[Adam Schaefer]

That's why their insurance is so high until they're 25.

[Sal Destefano]

Think about it. You're operating a. You know, Howard was 7,000 pound machine and you just. When they get their license, it's not like they're experienced. They did some driving. They pass a test. They gained their experience in the real world. That's how you become a driver is you go drive with a bunch.

[Adam Schaefer]

Your brain's not even fully developed.

[Sal Destefano]

No.

[Adam Schaefer]

Like the most important part when it comes to that too. The logical side.

[Justin Andrews]

Well, now I'm nervous because like I started getting him into like motorsports and everything. And so he's like really into like motorcycle car racing. Like, like NASCAR into like Indy car racing.

[Sal Destefano]

And then.

[Justin Andrews]

Oh no, it's so I'm like, wait a minute. So we're. We're definitely going to get him. Like it's probably like that old Yukon that we have like some big bulky, like it's hard to park.

[Sal Destefano]

Yeah.

[Justin Andrews]

You know, doesn't go fast, all those things.

[Sal Destefano]

Right.

[Justin Andrews]

But he's starting to send me and Courtney. Like he found a this old like stock car racing car for like 20 grand. And then he found this other like, like BMW. Like, but it was all. It's not even street legal. And he's like, look at what a deal. What are you crazy?

[Adam Schaefer]

It's a deal because you can't drive on the street.

[Justin Andrews]

Drive on the street. So what are we gonna do?

[Sal Destefano]

You know, my daughter's trying to close me to get her is a Jeep. But not like any Jeep. The one where you could take the doors off.

[Adam Schaefer]

Oh, the Jeep wranglers would be a good call, bro. Yeah, that's a good call.

[Justin Andrews]

We looked at that.

[Sal Destefano]

With the doors off.

[Adam Schaefer]

So what they go. They go slow. They're not fast. Yeah.

[Sal Destefano]

You get a roll.

[Adam Schaefer]

It's got a roll cage on it. That's a smart. Yes. No, I would have.

[Sal Destefano]

Where she put my kid.

[Justin Andrews]

Doors off.

[Sal Destefano]

Yes, she is.

[Adam Schaefer]

She is.

[Sal Destefano]

That's why she wanted it. She wants to take the doors off. Like she's the mailman.

[Adam Schaefer]

In the summer, maybe in the summer when it's a little hot. She won't do that for very long. Summer. No.

[Sal Destefano]

We were looking, and there was one, like, the inside was stripped. I'm like, no way she'll like this because you could see the wires and everything. She's like, oh, I love this. This is cool. I'm like, get out of here, dude. Those are cool.

[Adam Schaefer]

I do. My. My. My best friend had a Jeep in high school.

[Sal Destefano]

Cool.

[Adam Schaefer]

And I tell you, I mean, he. He drove the safest and the slowest. Those things don't go fast at all. It's.

[Justin Andrews]

It's sketch if you. Because it's so boxy, bouncy. It's like, that's it. You ever been on that ride at, like, Indiana Jones at Disneyland?

[Sal Destefano]

Yes. Yeah.

[Justin Andrews]

It's just. Yeah, that's the. You know, those Jeeps.

[Sal Destefano]

Yeah, yeah, yeah.

[Adam Schaefer]

I think. I think that's a good call, bro.

[Sal Destefano]

Yeah.

[Adam Schaefer]

I mean, I like Justin's idea, too. Something like just big and bulky. You know what I'm saying?

[Sal Destefano]

Well, big is hard. Hard. The only problem with big is parking and stuff. Yeah. And so cleaning it up and stuff.

[Adam Schaefer]

That's why the Jeep is great. They're so compact and small. They're easy to whip in parking spots. They don't move fast. They've got the roll bar. I mean, I just think that's a smart call. There's not. You don't. You don't. You don't get in a Jeep and go race somebody. Like, that's. I'd be more worried about that type of stuff like that.

[Sal Destefano]

Racing, for sure. Yeah, I wouldn't do that for. For sure. Anyway, I want to talk on a topic of trainer turnover. I had somebody ask me a question about the high turnover rate among personal trainers, because we always talk about how this is like a. It's a growing field, and it is. If you look at the data, it's a growing field. But, you know, that's. Those stats, Adam, are skewed because. Well, let me ask you this.

[Adam Schaefer]

I mean, I.

[Sal Destefano]

How high is the turnover rate when trainers have a good manager and mentor versus when they have a bad one?

[Adam Schaefer]

Well, we used to say that, you know, people don't quit jobs, they quit managers. Right. So that. That's definitely a true statistic, that. But still, in general, it's a. There's a. It's a high turnover.

[Sal Destefano]

It is. But when you have a good manager and a good leader, the turnover rate is way less.

[Adam Schaefer]

Oh, yeah. No, I mean, There was, there, I mean, there was times where I think our turnover rate and Justin's been a part of that team where we kept, we kept a high majority of, of trainers for a long period of time. I mean, at one point I had all master trainers, which means they all had to have over 5, 000 hours of service, multiple certs. Like, like. And we had a core team of about 13.

[Sal Destefano]

The reason why I'm communicating this is I want trainers who are trying to become trainers. They often ask where should I work? And so we'll recommend big box gyms because there's lots of leads, lots of opportunities, they have the structure in place, great place to learn all these different kind of clients. That's all true. But also pick a good leader or manager. Well, yeah, when you go to a gym, you want to have a lead or a manager really cares about your success, not one that's going to hire you and then leave you off to your own. Now you, if you're in our group and you're with our course and you're in our. We'll, we'll coach you. But there's nothing replaces having that mentor right in front of you. Oh, yeah.

[Adam Schaefer]

I mean that, that your direct boss at a gym is going to impact you from a mentorship level more than because they're going to spend the most time with you. It's like you're, that you're, you're in a sense choosing your parent at that case. Right. You're gonna, you're gonna be living at that job and so you probably want to choose wisely with somebody that you're going to really, really learn or like to work for.

[Sal Destefano]

So when I had, because I didn't even. These people even work for me, they paid. They were contractors essentially. But when they would come on board for the first two months or so, I would help them get their clients, I'd go out with them and help them build their business. You know, the turnover rate was, was astonishingly high.

[Adam Schaefer]

It'd be interesting to see. I would think that it ranks in the top 10, if not top 20 turnover.

[Sal Destefano]

Yeah, I know a lot of people become trainers. A lot of people stay.

[Adam Schaefer]

Yeah, Realtors, I think is number one. I think number one is realtors. But I would argue, I would say that trainers is probably there. A lot of it too is just, it's, it's hard one to make a lot of money, period. But then it's also, you're at the mercy of the clients at first when they can do their schedule and Not a lot of people go into it with that. Like, how many times did you have trainers? They're like, yeah, I'm going to work from this block to this block. It's like, well, that's nice. You know, maybe one day you can build your schedule to be that way. But to say to limit yourself to only so many days a week at only this block of time is crazy. The trainers that I, that I had, that had the most success, there's always an anomaly. So there was somebody who did that, but very, very few. Most of them were like, I'll work all seven days, anytime from 5am till 10, 10 at night, and whatever I'll take. And what happens is you got a 9 o' clock or 5 o' clock at 3 o'.

[Sal Destefano]

Clock.

[Justin Andrews]

And so, yeah, I would imagine that it's, it's a high turnover because, like, if you're looking at options for kids that are in college or in school, like, that's an option. Like that's a, a profession you can kind of do simultaneous to learning another career. It's just that people don't take it as like the career option as much in, like hospitality gets into this a bit as well. But, yeah, I think it kind of falls in that category. But if you go into it thinking like, this is my career and like, you're really approaching it with that mentality.

[Adam Schaefer]

I think that's a good point. I started like that. I mean, I did not. It was.

[Sal Destefano]

Yeah, but the turnover rate is calculated in the first year, year. So if you're doing this through college, if you quit in three months, you part of the turnover rate. Right. If you're doing it to kick yourself. So it's, it's really, it's more about the managers. I, you know, look, I know gyms. I've been, I've been in many gyms. And you have this, these fitness managers that don't coach and train their trainers. And the tournament rates is terrible. Yeah, it's horrible. Yeah. Then you have ones that are great and it's like almost every trainer that goes hit or miss, you get a good.

[Adam Schaefer]

I was guilty of my first few years. I remember one of the, the most pivotal moments in my career as a, as a manager was really starting to structure and organize the first 30 days of onboarding.

[Sal Destefano]

Yes.

[Adam Schaefer]

I can't remember if I read some book or some stat. Remember, that's normally how it happens for me is I read something, like, I go, oh, my God, that's crazy. Like, just by making sure the first 30 days that you have some sort of process in place ensures they're, you know, them staying for so long. There's stats on it, there are other stats on it. And I remember reading, going like, oh my God, I'm. I'm missing the mark here. And then I just laid out like a 30 day plan of this. Like, you know, every day what they would do with me or shadowing. And huge, huge improvement. It's incredible because a lot of that too is like, this is their. I remember too, it was like I started to do like a little care the first day, a little care package. They had a layout. This is what we're going to do. And like. And it made a big difference on the onboarding process. How good that trainer was, how long they, how long they stayed with me. The other one was also, I told you guys this before was encouraging education. Yeah, I remember I saw that stat was a trainer who just has one national cert in addition to whatever base cert they need to have stays a certain amount of time. One that has two certs stays like double that time.

[Justin Andrews]

One that has three increases each time.

[Adam Schaefer]

Yeah, it like significantly increases just because they have got an education in that. And so I remember going like, oh my God, I'm gonna let them, I'm gonna let them learn on the clock. And so we started doing that in house and that made a huge difference.

[Sal Destefano]

It's because you were a good mentor, 100%. So. All right, I want to bring up some studies on red light therapy. Have you guys seen. Maybe Doug, you could Google these. The studies on red light therapy and mood. Mood.

[Justin Andrews]

On mood.

[Sal Destefano]

No. Yes. So red light therapy has a significant impact on just improving someone's mood, depression and anxiety in particular. It's all energy production. Right. It's all that mitochondrial energy production where people will start to feel lifted. It's got positive effects on depression, which is pretty, Pretty amazing.

[Adam Schaefer]

That is amazing.

[Sal Destefano]

So it's like you get, you know, the skin effects, you get all that. Look at that. Positive impact mood by influencing brain chemicals and potentially alleviating symptoms of conditions like seasonal affective disorder. Wow. Yeah, that's.

[Adam Schaefer]

That's funny because I didn't know that. But that is actually. Katrina reports that and when she does the juice. So on Saturday we, we stayed up till wee hours, way beyond that we normally would. And so did not get a great night's sleep.

[Sal Destefano]

Sleep.

[Adam Schaefer]

And the next day she got up in the morning after her shower and she was sitting in it. She. And she was just like, I always feel when I have something groggy and don't feel like that. Like it lifts her mood and she said that. I was like, oh, that's so wild that, that there's actually studies that support that.

[Sal Destefano]

Yeah, there's obviously. I knew it helps mood disorders as well. Not just things like depression, anxiety. What.

[Adam Schaefer]

By what mechanism?

[Sal Destefano]

Serotonin, dopamine.

[Adam Schaefer]

That those are kicking up.

[Sal Destefano]

Yeah. Oh, yeah, yeah.

[Adam Schaefer]

So it would make sense after like a terrible night of sleep and you probably crushed all that. Why she would feel so.

[Sal Destefano]

Yeah, it's a staple. I, I would say it's got to be a staple for somebody who's interested in, in improving their health. Of course, above that is like exercise, diet and sleep. But if you were to buy anything that would contribute to your health, like broad spectrum. Right across the board. Right. Like what could I add to my repertoire that will give me benefits across the board with my health? Not just one area or another, but insubstantial red light therapy. And the data on it is extensive. It's not like new data. This data goes back decades and it gets repeated and repeated.

[Adam Schaefer]

I'd say that in sauna.

[Sal Destefano]

Oh yeah.

[Adam Schaefer]

We're getting ready to build. I'm gonna build out a really cool one. Yeah, my house. It's a nice. The next project for us is to do that just.

[Sal Destefano]

Are you gonna do infrared or just heat?

[Adam Schaefer]

I think I'm just gonna do heat because I have, I already have the red, red light. And so if I wanted to, I could bring it over to it or like that. So I'm just do heat. I want to be able to do steam and heat, like dry and wet. So yeah, we're looking into right now about how. I don't know if I'm going to do one custom or I'm going to buy one of the ones that are already done.

[Sal Destefano]

You know, it's one of the best ways to get rid of like toxins in your body through sweat, like plastics, you know, xenoestrogen.

[Adam Schaefer]

Just the stats on it are crazy. The stats on just. What is it? Three times a week at 10 minutes or something like that. Like all cause mortality goes down significantly. Like crazy. Yeah, yeah. Cardiovascular health, everything is so it's a.

[Sal Destefano]

It'S an exercise mimic.

[Adam Schaefer]

It's such a simple thing to do. And, and if I had one at my house, there's been many times where I'm just like, oh, I didn't get my lift in, but I would have went over and sat in the, sat in the sauna. So it's. I'm looking at it like an investment.

[Sal Destefano]

We're actually thinking about getting one too.

[Adam Schaefer]

Yeah, I'm definitely gonna do that.

[Sal Destefano]

If you're interested in methyl in blue because you're hearing about all the mitochondrial benefits, the energy, the cognitive benefits, by the way, it works. The studies are pretty remarkable. Go with just blue. This is a company we decided to work with each troche 16 milligrams of methylene blue. It's an efficacious dose. It's real and it works. Go check them out. Go to troscriptions.com that's T R O S C R I P T I-O-N-S.com mindpump. Use the code mindpump. Get 10% off. Back to the show.

[Doug]

Our first caller is Charles from North Carolina.

[Adam Schaefer]

How you doing, Charles?

[Sal Destefano]

Hey Charles, how can we help you? You.

[Charles (Caller)]

Hey guys. I'll just read my question and then we'll get going. But excited to be here. I'm 42 years old, turning 43 in a week. I have two kids, 12 and 13. For my wife and I's 15th anniversary we went to the Dominican Republic because she had always wanted to see the humpback whales have their babies. So we went and saw that in March of 23. I really struggled on the trip because of my weight and had just turned 40 and had to do something. In January of 2023, a chef that I was working with got me three month membership to the YMCA because he was concerned about my health. Upon return from the doctor, I began lifting with no plan and doing cardio with calorie restriction. I lost 30 pounds pretty quickly but plateaued hard. My wife found a trainer whose kids did jiu jitsu with our kids and really told me that I needed to reach out to him because he was telling her I was doing all the wrong things. He owned a studio and had a couple trainers who worked for him. And once my frustration became too much, I finally reached out. He being a longtime listener of the show, he put me up with one of his trainers. We focused on protein goals which I was under consuming. He set me about 200 grams and began strength training. I ran Maps Anabolic consistently over the next year with some modifications from the trainer and in total lost about 100 plus pounds. I was working 50 to 55 hours a week as a chef, was helping homeschool my kids and was involved heavily in my local church ministries. In April of 24, I fully tore my right bicep at work which led to me being out of work for four months. During that time, the fitness studio I was going to closed because one of the trainers was embezzling and I was terrified that I was going to lose all my progr. The owner, who my wife had met, reached out to me because we'd become friends and he introduced me to Mind pump. You guys helped me navigate the challenges of the injury and how to be a better husband and dad and have been a consistent listener ever since. Once healed from the injury, he ran me through map symmetry. My right bicep was 1 1/2 inches smaller and my right forearm was 3/4 of an inch smaller from my DEXA scan when I started and I had great results through symmetry. When I was done with the program, I was completely balanced out in both arms. I had gained about 2 inches in my chest, lost 2 inches in my waist, but the scale had not moved. In January of 25, I started Anabolic again, hitting several PRs each week and getting way stronger. I took advantage of the Black Friday with the plan to do performance, advanced after that, anabolic advance after that, and then old time trying to plan my workouts for the year like that. Still no change in the scale. As I ran through anabolic again and then right before I was supposed to start performance, I tore my life, left bicep and my common extensor. While preparing for another surgery, the doctor had revealed that I had gained about 15 pounds since the previous surgery and had lost more than 5% body fat, allowing the surgery to be done in a much easier fashion than the year before. The recovery from the second surgery went great because I had a better walk with the Lord, I was mentally in a much better place, and I used peptide therapy. I came to the conclusion that I was drastically over training, believing more would get better results once healed, I ran maps 15. I'm currently in phase three. I'm training with much lighter weight, controlling my tempo, still hitting several PRs each time I lift, just adding a couple of pounds each week. My church bought me Performance 15 as a thank you for service and I plan to run it next. But still no change in the scale. I currently weigh about 336lbs Like I said, down well over a hundred and have been stuck there since for about a year. I carry a lot of weight in my stomach, a lot of visceral fat. I know that I can't spot reduce. What should I do to help reduce the body fat, the belly fat? I'm really discouraged because I'm still not able to like do things like ride a roller coaster with my kids. And really was kind of thinking that this summer would be the one. Currently my protein is about 285 grams a day, consuming about 3,200 calories. My weights have kind of changed my flat and my incline is about 300 pounds. I can deadlift about 375 and squat about 350.

[Sal Destefano]

Yeah. Great.

[Adam Schaefer]

Can we take a moment first just to talk about what an incredible job you have already done? I mean, where you came from, how you started to. Where you're at and what you're doing is so good, bro. So good. And, and through two injuries.

[Sal Destefano]

Yeah. And you also changed course. You also identified that you were probably doing too much through those injuries and changed course with how you approach fitness. Here's my question for you is what are you discouraged about?

[Charles (Caller)]

Yeah, I mean, I guess that I, I thought I'd be a little further along than I am.

[Sal Destefano]

How much further? You represent 0.01% of people who started where you were at.

[Justin Andrews]

You lost 5% body fat.

[Sal Destefano]

You almost, I mean, I don't know how much further you could have got.

[Adam Schaefer]

In fact, with two injuries, in fact.

[Sal Destefano]

I think you went too. I think you pushed yourself too hard, which is what caused those injuries. Yeah. Which will set you way back. I mean, you know that. I don't got to tell you that. But you know, you go too hard or you try to push too fast and then what will happen is you'll get an injury that'll obviously stopping your tracks.

[Adam Schaefer]

Incredible.

[Sal Destefano]

I mean, you're, you're. I mean, look, here's the deal. There's nothing to be discouraged about at all. You're doing great, man. Honestly. Stay the course.

[Adam Schaefer]

Yeah.

[Sal Destefano]

And be patient. Stay the course. You, you're, you're doing so well. This is one of the best success stories I've heard. And that's just the truth, brother. That is just the truth. And I know what happens. Like, you start, you're seeing things move, you're progressing, you're feeling good and you want more of it and you want more of it and you want it to happen faster or you set an expectation for yourself. But this is, I mean, this is incredible, brother.

[Adam Schaefer]

Let's talk a little bit about, you know, maybe some things that we can do diet related because as far as your protein intake, everything like that, have you been pretty consistent with like, just like it sounds like you reverse dieted at one point, adding protein and calories. Where, where would you consider yourself now? Just kind of hovering at maintenance or do you go in cuts for a little bit and then do you do surpluses? Do you. Do you manipul the calories? Like, what does it look like?

[Charles (Caller)]

No, I'm. I'm kind of in the. The Goldilock zone, as you guys kind of refer. So I think I probably do dip in and out from surplus to. To being in a cut from time to time.

[Adam Schaefer]

Got it. Got it.

[Charles (Caller)]

I'm trying to not be, like, on the scale that often at this point. What I try to do is just weigh each time I start a new phase of 15. And normally it's kind of like, oh, it might be a one or two pound shift.

[Sal Destefano]

Good.

[Charles (Caller)]

But I can. I can tell some differences in composition just because clearly I built back both arms. And as I did, I've noticed, like, my arms have really leaned out. I'm getting kind of vascular in my forearms. So kind of like.

[Sal Destefano]

Do you hear yourself? Do you hear yourself?

[Justin Andrews]

Each one of these things are a win, dude.

[Sal Destefano]

Yeah. You lost 100 pounds. You're hitting PRs. You're consistent. You adjusted your workouts because you injured yourself, which is a tough thing to do when you. You've come from where you came from. The fear often is, if I cut anything out, I'm going to gain all this weight back. You made it through that good calorie.

[Adam Schaefer]

Intake that you're at.

[Sal Destefano]

You're in the Goldilocks zone.

[Adam Schaefer]

You are, though, touching on what we talk about. Why the Goldilocks zone is so difficult is psychologically, it's difficult because you don't see huge swings. It mentally messes with people. And so even though it is the sweetest place to be, it is really difficult for people to stay there for a long period of time because you want to see more movement faster. But you. You're actually seeing the best movement you can is you're not really moving a lot on the scale. You're slowly building muscle. You're slowly losing body fat. You're staying fed. I mean, you're strong. You feel good. I mean, you're in the sweet spot, brother. It's just. And you know what? Like, you have the. You'll have these moments where, you know, it feels like nothing really happens. That. And I'm sure you've already experienced this in your journey where it feels like nothing's happened for a while. Then all of a sudden you have a great, like a week looks like, oh, my God, I huge change in a week. And it just leaps. It does that. It's like the same way we talk about how kids grow. You know, your kids all of a sudden they you see, you don't see them for three days. They grew four inches. It's like, how'd that happen? It's like, it just. It works that way sometimes when you're consistent in that Goldilocks zone.

[Sal Destefano]

Usually how it works. That's usually how it works. How many. So are you working how many hours as a chef?

[Charles (Caller)]

50 to 55, but I've reduced that down. I'm changing into a teaching role. So I should have like a more. More normal schedule here pretty soon to where I've got more time in the evening with the kids and, and things like that.

[Sal Destefano]

And how much time are you spending serving at the church?

[Charles (Caller)]

Quite a bit. I do youth Sunday school, sometimes preach in the afternoon and then on Wednesday nights I do addiction recovery ministry.

[Sal Destefano]

And how many kids you got?

[Charles (Caller)]

I got two.

[Sal Destefano]

Yeah? How old are they?

[Charles (Caller)]

12 and 13. So my boy this summer was determined he was gonna put on like 30 pounds of muscle. I don't think you're gonna do that this summer.

[Justin Andrews]

Yeah, buddy.

[Sal Destefano]

So two teenage boys, you got a full time job, family, you're doing all this. There is literally nothing to be discouraged about. This is like a.

[Justin Andrews]

And you're making progress.

[Sal Destefano]

Yeah, Just stay the course, stay patient, stay the course.

[Adam Schaefer]

Doing everything right when you switch jobs up too, should be good. It'll lower stress a little bit.

[Sal Destefano]

Yeah, you'll see a little more progress.

[Adam Schaefer]

Maybe you can take some because you have a little bit more time in your life like that.

[Sal Destefano]

I mean, and you're strong. You're strong as heck.

[Adam Schaefer]

Yeah.

[Sal Destefano]

Yeah, man.

[Adam Schaefer]

Yeah. You're doing good.

[Sal Destefano]

You're doing really good. There's really nothing I would change. Right. You know what I was going to change, but then you did already is I would have told you to go to do less volume and stuff because of the injuries, but you already did that on your own.

[Adam Schaefer]

Yeah. You know what we could do, Charles, that will, I think that we could help with is put you in the private forum if you're not already in there. That way you just, you got, you got our support going through this process.

[Sal Destefano]

Just check in.

[Adam Schaefer]

Yep. Okay.

[Charles (Caller)]

Yeah, I'd appreciate that.

[Adam Schaefer]

Yeah, yeah, Doug will. I'll have Doug give you access to that and then just keep us posted because again, this is the hardest part of the Goldilocks zone is you can get discouraged and it doesn't feel like it's moving fast. And so, you know, just reach out in there. Keep us posted on your progress every couple months or as like you do when you check in on your transitions through the phases. Let us know how it's going and if you have any questions, and we'll help you through this process. But you're doing great, by the way.

[Sal Destefano]

I know exactly what you're feeling. Okay. I go through this all the time. I even still go through this with myself. So much better trainer for other people than myself. There's two traps. One of them is you're making good, consistent progress. You don't see huge swings, so you got to push harder. Here's the other side of the trap. You see crazy progress, and you're like, can I make it go faster? There's no end to this because, like, it's really about change, understanding the mindset around it, because whether you make fast progress or consistent, slow progress, you're going to want to go faster. So just keep that in mind. But you're perfect.

[Adam Schaefer]

And just remind. I mean, I don't. I know I don't even have to ask you, but I'm pretty sure you feel like a total different, different man today than you just did two years ago. And so you just got to remind yourself of that, bro. You know, you're a whole different human being right now than you were two years ago. And. And doing a great job.

[Sal Destefano]

Great role model to your boys, too. Yeah. Great job.

[Adam Schaefer]

Yep. Continue the path, bro.

[Sal Destefano]

That's it.

[Adam Schaefer]

Yeah. You're doing really good.

[Charles (Caller)]

Awesome. Well, appreciate you guys. Appreciate all the stuff that you guys put out. Loving the 15 program. I told her I would throw out the seed. You guys should do old time 15.

[Adam Schaefer]

We got some stuff. Hey, why don't you. Why don't you shout out to your trainer who was a big mind pump listener and turned you on to us in the first place. Give him some love. Who is that?

[Charles (Caller)]

Oh, Kellen Lake at just for you in Winston Salem. So, yeah, he was huge, and, uh, big, big help to me.

[Sal Destefano]

Awesome. Thank you, man.

[Charles (Caller)]

Right on.

[Sal Destefano]

Thanks for calling.

[Justin Andrews]

God bless, man.

[Charles (Caller)]

All right.

[Sal Destefano]

Thank you. Take it easy. Easy. Great job. Yeah, yeah. Great job. It's. You know what's funny about this is you can tell as they're talking, as he's talking, he's hearing himself. Yeah, he's almost. He's hearing himself. Like, this is a good thing.

[Justin Andrews]

This is a good thing.

[Adam Schaefer]

I'm hitting PR.

[Justin Andrews]

My weight again.

[Sal Destefano]

2 inches on my arms. I'm more vascular.

[Adam Schaefer]

Balanced out the imbalance I had from my injury.

[Sal Destefano]

And so you can hear in his own voice, he's like, oh, I'm about to say something silly.

[Adam Schaefer]

You know, that's why when I Was like, can we just take a moment, bro, to celebrate what you've done already? And the. And what's so great and you love to hear is that. Because I get it that when they. When you get hit in that. That, that spot where you don't see big swings, you get discouraged. And he's kept going.

[Sal Destefano]

Yep.

[Adam Schaefer]

So that's worked his way out. And you got to REM remind like, this is a. This is a lifestyle change and something. And who said that we. Who we interviewed love that. Like, I'm just. Oh, was when we interviewed. Who's the guy that was listener. Our only listener we've ever interviewed. Oh, yeah, yeah. Jesse.

[Sal Destefano]

Yeah. No seltzer.

[Adam Schaefer]

Jamie. Sorry, Jamie. I can't believe I got slipped me. But Jamie, like, I'm. I'm a man who works out five days. That's who I am. Like, that's like you are becoming that person who just does his workout and that is going to serve you that mindset regardless of what's going. Yeah, dude. Doing great, man.

[Doug]

Our next color is Jimmy from California.

[Sal Destefano]

What's up, Jimmy?

[Adam Schaefer]

How you doing, Jimmy? Hello. Guys.

[Sal Destefano]

Guys, I've been.

[Jimmy (Caller)]

It's so unreal to talk to you guys. I've been a long time listener. Really quick, I'm gonna read off my stuff before I get sidetracked. All right, all right. So first off, I just want to say thank you guys for having me on. It really means a lot to me. I've been listening to Mind Pump for four years now, and it's been a huge influence on my life. And not just in fitness, but just over but. And how I think about growth and life.

[Sal Destefano]

Life.

[Jimmy (Caller)]

For me, fitness started off as a way to change my body, but along the way it became so much deeper. That's why I love this podcast because that's why this podcast means. Is so special to me because I know you guys focus on the bigger picture, not just the sets and reps. And also really quick, I would like to shout out your team. Doug behind the scenes, Kyle, Rob and Anne. And also, can I give a shout out to my. To the people that I work with?

[Sal Destefano]

Yeah.

[Jimmy (Caller)]

So it's going to be Paulette and George P. And just Body Exchange. It's a lo. It's a local, locally owned gym here in town and I work at Body Exchange. So shout out to Body Exchange anybody that goes to Body Exchange. And really quick, I'm going to read off my email I put. Hello, guys. I'm reaching out today because I've been dealing with some shoulder Pain both on my left side and. Oh, some shoulder and hip both on my left side and I don't know why, guy. So for some context, I've been strength training for about a year and a half correctly with the help of you guys. I completed maps anabolic twice performance. It's my second time running performance as of yesterday. I just started. I just completed symmetry on and maps 15. I do maps primes before every one of my workouts, and I pyramid up to my top set. I do notice pain when I do a heavy 5x5 bench and squats out. I want to say my firm is. Form is pretty solid, but. But if you guys have any advice. And also a side note is you guys inspired me to become a personal trainer and to compete and to compete in my first powerlifting meet. I love you guys so much. And anything you guys say, I will do.

[Sal Destefano]

All right, thanks, man.

[Adam Schaefer]

I appreciate that.

[Sal Destefano]

Yeah, good for you, dude. So it's when you bench heavy and squat heavy.

[Jimmy (Caller)]

Yes, sir.

[Sal Destefano]

Yeah. And you're. And you. You want to compete in a powerlifting meet. So those are really important lists for that. And you're. Yeah. You must be pushing those pretty hard.

[Jimmy (Caller)]

Yes.

[Sal Destefano]

What do your lifts look like? What are your top lifts on those? Just out of curiosity.

[Jimmy (Caller)]

So my bench, like my PR is 245, but two plates. But I try to go like just below that. Like maybe 80, 90 around there.

[Sal Destefano]

Okay. And your squat, what does your squat look like?

[Jimmy (Caller)]

I want to say about two plates and 25. That's probably like my.

[Sal Destefano]

Yeah, yeah.

[Jimmy (Caller)]

And this again, like 80, 90%.

[Sal Destefano]

Once you get to a certain point with strength, you. You have to really take some time, like outside of that kind of training to start to bolster things. Okay. So you feel fine until you start to go heavy and you're pretty strong. What's your body weight at?

[Jimmy (Caller)]

Like 180, 182.

[Sal Destefano]

Yeah.

[Adam Schaefer]

Look at his shoulders elevated on the left side. Can you zoom in real quick? I'll go back to the other picture.

[Justin Andrews]

And zoom in so I can see his posture.

[Adam Schaefer]

Yeah, yeah. It looks like he's elevated on the left side.

[Sal Destefano]

I mean, you're doing the right stuff. I would say. I would have you stick in a longer cycle of symmetry. Just that, like, do it a couple times in a row before going back to those. To those big lifts.

[Jimmy (Caller)]

So would you say to rerun symmetry again?

[Sal Destefano]

That's right. That's right. I would do a couple rounds of symmetry and then do you have prime pro?

[Justin Andrews]

Yeah, I don't.

[Sal Destefano]

I'm Gonna send you Prime Pro scapular depression. It goes deeper into the joints, and so you could do scapular and hip movements in Prime Pro that you won't find in Maps prime that go a little deeper on working on stability and mobility, and you can practice those throughout the day.

[Justin Andrews]

That'll help your bench a lot.

[Sal Destefano]

Definitely.

[Jimmy (Caller)]

And is it the. My rotator cuff? Is it my AC joint?

[Sal Destefano]

Could be. So where do you feel the pain in your shoulder?

[Adam Schaefer]

Are you looking at it?

[Sal Destefano]

So, yeah, it's a little elevated.

[Adam Schaefer]

Yeah, it's elevated and rolled forward a little bit. Look at. You can even tell by the top of his pec right there. And then look at the difference between his. His lad on the right and the left side. He's. He's. He's up and forward a little bit.

[Sal Destefano]

Are you. Show me where you feel the pain.

[Jimmy (Caller)]

Like, like in the front.

[Sal Destefano]

More.

[Jimmy (Caller)]

More towards my. My front.

[Sal Destefano]

Oh, AC joint. Okay, so that would be the AC joint. It looks like you might have a little bit of scapular imbalance based off of the picture that you sent. So I would do some of the scapular and shoulder mobility movements.

[Adam Schaefer]

Wall circles.

[Sal Destefano]

And then where do you feel the pain? In your hip and my hip.

[Jimmy (Caller)]

It's okay. Can I show you?

[Sal Destefano]

Yeah, yeah.

[Jimmy (Caller)]

So it's like, right.

[Sal Destefano]

Like right.

[Jimmy (Caller)]

It just feels very tight.

[Sal Destefano]

Okay. Now here's what's interesting about that, is that. So it could be ql. Could be hip flexor. Sometimes it's hip flexor that needs to get stronger, which is. Which is weird because as a trainer, typically you're trying to make people's hip flexors looser. But I've seen this with people who strength train a lot where they're trying to figure out why their hip pain hurts and they need to do hip flexor strengthening exercises. So you can even try some of that. So, like single leg lifts and stuff like that and see if that makes a difference. But Prime Pro should help and stay in symmetry for. For a couple cycles and then go back and see how you feel.

[Adam Schaefer]

Yeah, the wall. The wall. The wall press and then the shoulder. The scapular circles on the wall are the two movements I'm going to focus a lot on with you. And I actually think that if he's like that, the bar could be off just a little bit on it when he's doing his back squats. So if the bar is just barely off on the back squats, you're going really heavy like that. That's where you might be feeling that in that that hip, that side. But do you. Have you done the. The zone one, the wall test?

[Jimmy (Caller)]

I have, but it's been a while.

[Adam Schaefer]

That, that should be the thing you do before every lift. Like you. You start with that, use that as a primer, and then do the scapula circles, which you're going to see in Prime Pro. We'll send that over to you where you get against the wall and you make these circles, especially on that side. So the side that you're having those issues with, and you should do both, but that's the side you really focus on and you can't do too much of that. This is something that you practice even throughout the day, but definitely before you work out, you've got to do those two priming movements before every. Every time you lift. And then when you got time at home, you should be messing with it too. Just keep. You're trying to re pattern that side, and it looked to me, it looks like you do. You're a little rolled up and forward to me just a little bit.

[Sal Destefano]

It's probably not that bad because you feel okay until you start to get closer to limit. Yeah. And then when you, when you start to get close to your limit, the. If. Even if there's a 2% imbalance, it.

[Justin Andrews]

Comes out default patterns kind of kick in and take over.

[Sal Destefano]

That's right.

[Justin Andrews]

Yeah. So that's why it's just. It's going to take a lot of reps. And so if you. The more you can do those like scapular circles and really be disciplined with that and also prime ahead of time before you get into these big lifts, going to make a tremendous difference.

[Sal Destefano]

Now here's the other thing. Because you're a trainer, and I think there's value in this would be to work with. See if you could hire like an experienced powerlifting coach, because they will see things that you don't see in those lifts, and they'll see technique, form, and they're masters at maximizing leverage, which, believe it or not, maximizing leverage actually makes the exercise safer with the technique. And so you're at the level where a powerlifting coach would probably benefit you if that's something you're looking to do.

[Adam Schaefer]

And then. Oh, I'm gonna have Doug send you. We're gonna send you Prime Pro. I'm also gonna have him put you in the private forum if you're not in there already.

[Charles (Caller)]

No.

[Adam Schaefer]

Okay. So I'm gonna put you in there too. This way, if you, if you, if you don't hire the coach Because I'm with Sal. I think you should totally invest in that. Even if it's.

[Sal Destefano]

It'll make you a better trainer.

[Adam Schaefer]

Even if it was just for like a month. Even it was just like a month of having a training sessions really help you with technique on those lifts. You're. I think you'll get a lot from that. If you can't or don't, then at least you have us in the forum where, where you can video some of your movements. And between the other coaches that are in there and us, hopefully we can help help you out as much as we can virtually.

[Sal Destefano]

Okay.

[Jimmy (Caller)]

And one last thing I would like to share is. So I do work at a gym here locally in town Body Exchange and I was doing the front desk, but since I want to become a personal trainer, I. I just got a promotion to do sales and I just wanted to share that with you guys first week as the sales.

[Adam Schaefer]

Oh, that's great.

[Sal Destefano]

Good for you, man.

[Adam Schaefer]

You know you would. When you get. If you haven't picked up the course that we did, you would really appreciate that. Even as. Because a lot of it is focused on sales. So Sal has a whole section in there that's on. So in fact, you have your free webinar that's out there too, don't you?

[Sal Destefano]

I don't know if it's out. Is it out, Doug?

[Doug]

I don't believe it is.

[Adam Schaefer]

Oh, it's not. I thought it was.

[Sal Destefano]

No, but our course is very heavily. You know, it's real heavy in sales and marketing and building your business. So it'll be something valuable for you.

[Adam Schaefer]

Are you already fall. Are you already following the trainer Instagram page that we have.

[Sal Destefano]

Have.

[Adam Schaefer]

It's all.

[Jimmy (Caller)]

I deactivated all my, all my socials.

[Adam Schaefer]

Okay.

[Sal Destefano]

Smart.

[Adam Schaefer]

Smart for your health, terrible for your business, but.

[Justin Andrews]

So maybe get a burner phone.

[Sal Destefano]

Yeah. Yeah.

[Adam Schaefer]

Well, you're going to need to be on there to get on that Facebook forum. And then we've got a lot of content that's focused for the trainer. So it be. It'd be beneficial for that.

[Sal Destefano]

Just follow that.

[Adam Schaefer]

We have a lot of people that just create a ghost one. No picture, no authentic, just so they could be connected to us, all that stuff. So it's worth doing on that.

[Sal Destefano]

I'm doing.

[Jimmy (Caller)]

And also I've been keeping up with Kyle's new podcast. I've been listening to every single one of his podcasts. I really love his podcast.

[Adam Schaefer]

Oh, good. That's really good.

[Sal Destefano]

He's gonna.

[Adam Schaefer]

He's gonna replace Justin.

[Justin Andrews]

So that's he already did one time. It's, you know, it's gonna happen soon.

[Adam Schaefer]

We've been interviewing, you know what I'm saying?

[Jimmy (Caller)]

Adam, you talked about in the. In the podcast, if I'm not mistaken. I don't know if it was that one or maybe a previous one where he said in two years from now that you would have a whole bunch of trainers. And I just want to say one day I would. I would love to work over there.

[Adam Schaefer]

That's a great goal, man.

[Justin Andrews]

Yeah, we'd love to have you.

[Adam Schaefer]

Yeah, get in. Get in there. Get in there with the community. Then that's going to be one of the ways to hijack you there.

[Sal Destefano]

So you can [e-mail].

[Adam Schaefer]

Yeah, okay. Yep.

[Sal Destefano]

All right, man.

[Adam Schaefer]

All right, Jimmy.

[Jimmy (Caller)]

Thank you guys so much. It means so much. I'm totally freaking out right now.

[Adam Schaefer]

Take it easy, brother.

[Sal Destefano]

Thanks, man.

[Adam Schaefer]

All right.

[Jimmy (Caller)]

Thank you, guys.

[Sal Destefano]

Yeah, you know, it. It makes. There's so much value in a personal trainer hiring a specialized strength coach. Oh, yeah, because they know things. I mean, you know, when you're at that level, you're a powerlifting coach or a running coach or a. Whatever.

[Justin Andrews]

Small details, man.

[Sal Destefano]

Oh, it's these little details, and then you can translate to your clients.

[Justin Andrews]

Oh, man, you learn so much.

[Sal Destefano]

I worked with, for a short period of time, an actual power lifter there, and I knew what I was doing. I thought the stuff I learned from them when it came to. Personally to squatting, deadlifting Olympic lifts for me was crazy. Oh, you better get a coach for Olympic lifts.

[Adam Schaefer]

That's another level. You know, even just a short period of time, even just a month, where you got four to five sessions with a coach like that, especially like power, because you're only focusing on a handful of lifts that they're going to be.

[Sal Destefano]

I got help twice. I got help twice. And it was like, game changer for me.

[Adam Schaefer]

Yeah. Yeah. Invest in that, bro.

[Doug]

Our next caller is Nicolo from New York.

[Sal Destefano]

Nicolo, what's happening?

[Adam Schaefer]

You doing, man? What's up, dude?

[Nicolo (Caller)]

What's up, guys?

[Adam Schaefer]

How you doing? Good, good.

[Sal Destefano]

How can we help you?

[Nicolo (Caller)]

First want to say I'm really thankful for all you guys do. I'm in my 20s, and I send episodes to parents in their. To my parents in their 60s. So just. I think that speaks to the comprehensiveness of. Of your coverage.

[Sal Destefano]

Thank you.

[Adam Schaefer]

Thank you.

[Nicolo (Caller)]

So I'm 6:1, about 165 to 170 pounds with 6 to 9% body fat that I'm in pretty good Shape and I've been lifting for four years. But I've always been skinny and want to get serious about bulking up. I'm at a good point in my life to do so schedule wise and I've listened to a bunch of your bulking episodes for advice. Here's the thing. As I've started my bulk, I've also joined a gym that offers climbing and yoga classes for social reasons and just general enjoyment. I want to have the flexibility in my routine to do those kinds of things a few times a week whether, whether it's climbing, yoga, Playboy basketball, that kind of thing. And I want to be sure that I'm lifting enough to support my bulk without over training. So could you guys recommend a split that facilitates muscle gain and a successful bulk without risking over training?

[Sal Destefano]

Yeah. Thanks guys. Yeah, easy Mass 15.

[Adam Schaefer]

Great question.

[Sal Destefano]

That's it. Yeah. Mass 15 and, and, and eating a surplus.

[Justin Andrews]

Yeah, you can't really overdo it with that.

[Sal Destefano]

That's it.

[Adam Schaefer]

Yep, those are, those are great climbing and yoga classes to complement your strength training.

[Sal Destefano]

Now keep in mind bulking, complimentary bulking isn't going to help your climb. Climbing, that doesn't help climbing. But, but yeah, if you're doing that a few days a week, Maps 15 being a calorie surplus be a nice balance. So you should see some nice steady lean mass gains with that.

[Nicolo (Caller)]

Maps 15 and calorie surplus.

[Sal Destefano]

Okay. Yeah, great.

[Nicolo (Caller)]

And yeah, I'm not super serious about any of the other sports. It's kind of just mostly for fun. Serious about, about bulking up.

[Sal Destefano]

If you're, look, okay, if you really, if you're just serious about bulking, then what you would do is you wouldn't do especially the climbing and you would do like a map anabolic in a surplus. But you really got to weigh it out.

[Adam Schaefer]

I still think 15 would be a good place to start. I mean it's just because of this.

[Sal Destefano]

It'S not a bad choice at all.

[Adam Schaefer]

Yeah, because here when you struggle with eat, I mean this was you and I when we were young. When you struggle with getting enough calories, all kinds of extra activity doesn't always serve you and extra training doesn't always serve you. I remember some of the best gains I made was when I reduced, reduced my training volume way down because I just had so much activity in my 20s I was doing a lot of stuff. And so I would actually still run you on 15 first and then go to anabolic. But I think you'll see really good gains just from still press the intensity yeah.

[Justin Andrews]

Oh, yeah, that's definitely up for grabs.

[Sal Destefano]

Do you know what your calories are at?

[Nicolo (Caller)]

So my maintenance is. Is probably around 2800.

[Adam Schaefer]

I got pretty low.

[Nicolo (Caller)]

I almost cut out carbs entirely. I was almost on sort of like a keto diet. And then now I've been incorporating those back in some white rice and oats and whatnot. I'm getting up to like 3, 3, 3, 400 is kind of my target for the bulk.

[Sal Destefano]

Oh, good.

[Adam Schaefer]

Oh, yeah, you should do that.

[Sal Destefano]

Yeah, yeah, no, stay consistent with that mass 15. You should see yourself getting some nice lean body mass.

[Adam Schaefer]

Yeah.

[Nicolo (Caller)]

Okay, excellent. That sounds great. So just 15. So to make sure I'm not over training and then would you say if I'm climbing, doing yoga, playing other sports, that kind of thing, you're probably perfect two, three times a week.

[Justin Andrews]

Is that totally fine with that?

[Sal Destefano]

Totally fine. Yeah.

[Justin Andrews]

Just added activity.

[Adam Schaefer]

Just keep in mind when you do the extra activity, try and make sure you push the calories a couple hundred more calories, you know, so just be mindful of that. Be like, okay, this is a week or I did a lot of climbing and other things and so I, you know, goals was always for me when I did activity outside of my lifting was to. To feed, you know, an hour before, get a good sized meal, and then as soon as I was done with that activity, try and feed again.

[Sal Destefano]

You can also have intro workout carbs. Yeah, so like while you're doing the climbing, you could have like a ju jug full of like coconut water or something like that with some. With some carbohydrates in there. Yeah, that'll help. All right. Awesome. Yeah. Do you have mass 15? Should we send that to you or. You got it?

[Nicolo (Caller)]

I don't have it, so I would really appreciate it.

[Sal Destefano]

Yeah, we got it. We'll send it to you, bro.

[Nicolo (Caller)]

Awesome. Thanks, guys. I really appreciate everything you do.

[Adam Schaefer]

Keep us posted. I'd love to hear how your results come from 15.

[Nicolo (Caller)]

Okay, we'll do. Yeah, I'll run through it and then check back in. Thanks.

[Sal Destefano]

You're cool. Yeah, the intro workout carbs is actually. You could easily have 200 calories worth of just carbohydrates drinking them while you're doing the activity. That always made a big difference for me when it came to exercise.

[Adam Schaefer]

I know we've hammered already nutrition timing a bunch of times in this podcast, but one of the things that helped me was doing the timing. Not because there's anything magical with the anabolic was just to get the calories.

[Sal Destefano]

That's Right.

[Adam Schaefer]

Just like if I made a conscious effort to, okay, I'm gonna play ball right now, go have myself 4, 500.

[Justin Andrews]

Calories for it ahead of time. Which is yes.

[Adam Schaefer]

And I think that that was the most important part of it. Otherwise, you know, I could easily go play ball. And then especially after I play ball, it's really hard for me to want to eat, eat a normal meal. So I'd have to do like something liquid that I could just pound really quick. That really helped. That made a big difference.

[Sal Destefano]

Yeah, but the intro, even the intro workout stuff, because if you're, you're playing or climbing, that's like two hours and it's not going to hurt you to drive. Drink carbohydrates. If you're doing something requires endurance, might actually help.

[Adam Schaefer]

Yeah.

[Sal Destefano]

So it's an easy way to get.

[Adam Schaefer]

Those energy and I think someone like that who is a hard gainer does better with the lower volume.

[Sal Destefano]

Right.

[Adam Schaefer]

So I like the Maps routine first and then, you know, if he starts to get some momentum, then roll into anabolic. What's a good place for him to start?

[Sal Destefano]

Perfect. Look, if you like the show, come find us on Instagram @mindpump media. We'll see you there.

[Doug]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes Maps, Anabolic Maps Performance and Maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with details, workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.