2723: What Would Happen to Your Body if You Only Did 1 Lift a Day?

Summary

Mind Pump Episode 2723 Summary

Title: What Would Happen to Your Body if You Only Did 1 Lift a Day?
Date: November 7, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Overview: Main Theme & Purpose

This episode centers on a unique fitness thought experiment: "What if you only did one lift a day?" The Mind Pump crew dives deep into what results and adaptations you might expect, drawing from decades of personal training experience, data, and science. They analyze adherence, physiological outcomes, program design, and practical applications for all levels of trainees. The conversation is energetic, practical, and full of wit, making the subject engaging for beginners and advanced lifters alike.

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Key Discussion Points & Insights

1. Is One Lift a Day Effective? (03:03–07:00)

• The hosts speculate on the outcomes of performing just one exercise per day, emphasizing good compound lifts (e.g., squats, bench, deadlifts).
  • Adam: "A one lift a day is like a very committable thing." (03:49)
  • Sal: "The average person who followed a routine of one lift a day would be far more consistent than they've experienced following other types of workout programs." (04:18)
• Potential for higher consistency due to short, manageable commitment (about 15 minutes/day), making fitness more habitual and less dreaded.

2. Benefits for the General Population (05:00–07:00)

• For average, non-athlete individuals seeking health, modest muscle/strength, and improved mobility, one daily compound lift could yield ~70% of possible training benefits.
  • Sal: "Most people would be very happy with 70% of what they would get from strength training with consistency. Because what it usually looks like is 0% because of no consistency..." (05:14)

3. Real-World Application and Program Structure (07:00–10:00)

• Average clients of the Mind Pump trainers already do similar weekly volume split across two sessions.
• Consistency trumps intensity or complexity for most; frequent, small doses are more sustainable.

4. Progression and Recovery (08:31–11:38)

• As strength on a lift increases, effective volume and intensity rise naturally (progressive overload).
• One-lift programs would stimulate continued strength gains for most people for years.
  • Sal: "If the average person did this consistently, they would see pretty good consistent progress for probably a couple years." (09:46)

5. Reframing Consistency and Exercise Mindset (14:41–16:43)

• "A little every day" creates stronger habits than fewer, longer workouts. Missed days have smaller impacts.
  • Sal: "If you could do some every day, you're probably going to do better than if you try to do a lot. Sometimes way more sticky that way." (16:43)

6. Practical Program Suggestions (13:28–17:37)

• The "Great Eight" compound exercises: Do one per day; when finished, repeat the cycle.
• If a day is missed, double up or just move on casually—flexibility is built-in.
  • Adam: "Get out of this... mindset that it’s got to fit in a seven-day... weird... arbitrary number." (15:42)

7. Advanced Applications & Further Progression (16:08–17:37)

• For advanced lifters, increase sets gradually (e.g., 3–4 sets to 5–6 over months).
  • Sal: "I could make a real advanced version of this. I could up the intensity and do five or six sets..." (16:08)

8. Challenges for Trainers and Clients (18:20–19:21)

• Logistically, one-lift-a-day isn't suited for in-person personal training (can't see clients for just 15 min. daily).
• More naturally fits at-home, self-managed routines.

9. Potential Group Experiment/Challenge (17:37–19:21)

• Adam floats the idea of leading a group challenge doing one lift per day, possibly in January.
  • Adam: "If I get enough people that would be interested in that, maybe that'll inspire me." (19:21)

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Notable Quotes & Memorable Moments

On Simplicity and Consistency

• Sal: "It just doesn't take a large commitment when you're doing something like this." (15:42)

On Progress and Recovery

• Justin: "We're just so conditioned to think that exercise and the workouts, what's producing the muscle as opposed to the recovery." (10:09)

On the Great Eight Approach

• Adam: "I would run the great eight and I would just repeat. I would use those eight exercises... just do one a day." (13:28)

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Timestamps for Key Segments

| Time | Segment | |------------|----------------------------------------------------------------------------------| | 03:03 | Main topic introduction: What if you did 1 lift a day? | | 04:18 | Consistency benefits of a one-lift-a-day approach | | 05:00 | Likely results for general population | | 07:00 | Real-world application & volume analogy to typical clients | | 08:31 | How little strength training can yield marked results; value of progressive overload | | 10:09 | Recovery and adaptation emphasized over maximizing workout variety | | 14:41 | Reframing weekly routines: forming 'everyday' habits | | 13:28 | 'Great Eight' exercise cycle program suggestion | | 16:08 | Potential for advanced protocols using daily, progressive single-lift sessions | | 18:20 | Why it's not practical for in-person personal training | | 17:37 | Idea to turn this into a group experiment or YouTube series |

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Additional Notes & Observations

• Practical Takeaway: Most sedentary or inconsistent exercisers would experience dramatic, sustainable improvement with a single daily compound lift—better health outcomes are rooted in adherence, not program complexity.
• Host Tone: Honest, light-hearted, occasionally self-deprecating. Willing to challenge fitness norms and share personal/client anecdotes.
• Quote - Adam (on program structure): "Everybody thinks that we have to fit everything into this perfect seven day week...your life doesn't work on this perfect seven day calendar." (13:28)

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For Listeners Who Didn't Tune In

This episode delivers an actionable, refreshing perspective: Instead of elaborate, high-barrier routines, try using a single, high-quality compound lift each day to transform your fitness, especially if consistency is your struggle. The hosts back this up with science, experience, and practical solutions for all fitness levels, framing daily movement as fundamentally more important than complex weekly splits. This approach can bring up to 70% of possible benefits for most people, and it’s adaptable for advanced lifters through gradual increases in volume and intensity.

Bottom line: If staying consistent is your weakness, one-lift-a-day might just be the program-changing experiment you need.

Transcript

[Adam Schafer]

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[Justin Andrews]

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[Adam Schafer]

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[Sal Destefano]

To pump your body and expand your.

[Adam Schafer]

Mind, there's only one place to go.

[Sal]

Mind Pump Mind Pump with your hosts.

[Sal Destefano]

Sal Destefano, Adam Schafer and Justin Andrews.

[Sal]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode we picked questions from our Instagram page to answer, but that was done after our intro. Today's intro is 57 minutes long. That's where we talk about fitness and fat loss and family life and current events. Always a good time. Again, if you want to post some questions that we might pick, go to Instagram indpumpmedia I know this episode is brought to you by some sponsors. The first one is Luminose by Entera. This is skincare products with efficacious doses of peptides like ghkcu. It's got so much GHKCU in it. It's blue, the highest concentration you'll find anywhere. Nothing comes close. So if you want to see a Difference after like two applications, go to their website. Go to enteraskincare.com mpm Go to e n t e r a skincare.com mpm Use the code mpm. Get yourself a discount. This episode is also brought to you by Paleo Valley. Today we talked about their meat sticks and how delicious they are by the way, now through December 5th, if you buy one, you get one for free on some of their best sellers, Beef sticks, bone broth, their organ complex and superfood bars. Go check them out. Go to paleovalue.com mindpump Also, Black Friday sale starts right now. 60% off. That's right. 6 0. 60% off. All workout programs, all maps programs, all already discounted bundles of programs. Everything's 60% off. And also every time you make a purchase, you get entries to win some cool stuff. Two people are going to get a one week vacation at the Mind Pump Park City House which has been optimized with like red light therapy, cold dip, sauna, strength training, the whole deal. It's in that house. A week stay plus $1,000 travel voucher. Two people will win that. Five people are going to get free one on one coaching from our trainers for three months. Ten people are going to get three months of our concierge coaching. Again, every purchase gets you some entries. In fact, bundles get you 10 entries. So not only do you get 60% off, you get entries and you can win. Do it now. Go check it out. Go to maps fitnessproducts.com use the code BLACK Friday for the discount. All right, real quick.

[Justin Andrews]

If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs or training gear [e-mail] I'm talking right now. Hit pause, head on over to my pumpstore.com. that's it. Enjoy the rest of the show.

[Sal]

By now you already know the benefits of exercise. You know the benefits of strength training, especially if you listen to this podcast. But what would happen to your body if you only did one lift a day, one exercise a day? What kind of results would you expect? Well, today I'm here with my co host. We've been training people for decades. We're going to speculate on exactly what you could expect from one exercise a day.

[Justin Andrews]

This would be a really, just one.

[Adam Schafer]

This would be a really fun experiment to actually do this. Especially when I see a lot of these fitness challenges that are out there and they're always these just ridiculous. Yeah, they're ridiculous, extreme things to get you to do a lot of stuff and short period of time and that nobody ever sticks to. Yeah. But a one lift a day is like a very committable thing.

[Sal]

Totally.

[Adam Schafer]

Right.

[Justin Andrews]

Super reasonable.

[Adam Schafer]

And even though I've never done this, I would speculate that you would see especially choosing good lifts. I'm assuming that's, that's good. Let's go. I'm assuming this is, this isn't, you know, preacher girls on Monday and tricep push downs on Tuesday. Good lifts.

[Sal]

Good compound lifts.

[Adam Schafer]

Compound lifts, yeah. Every one a day, three to four sets. I think people would be surprised at how, how good of results you'd see.

[Sal]

I agree. I think number one, what would probably happen if someone did this is they would be way more consistent than they've ever been in their entire life. Yeah, I think the average person who followed a routine of one lift a day would be far more consistent than they've experienced following other types of workout programs. For, for obvious reasons. It's a, it's a far less of a commitment. Doesn't, it's not something that you dread because it's, you know, what am I going to do? 15 minutes maybe it's easy. I could fit it into my schedule. It's also so frequent, it turns into a habit. Much easier if I miss one. Not a big deal. I did six days this week, so I missed one, no problem.

[Adam Schafer]

Yeah.

[Sal]

And if we were to look at the total volume and put that against our experience and against data. Now, again, we're talking about the average person, right? Someone who wants.

[Adam Schafer]

We're not talking about the.

[Sal]

You're not gonna be a bodybuilder. Yeah.

[Justin Andrews]

We're not talking about the freaks.

[Sal]

No. If you want to be. If your goal is to be fit and healthy and what you want out of strength training is to build some muscle, build some strength, improve mobility, feel better, reduce pain. Right. And you pick compound lifts. I would venture to say that somebody who did this and allowed themselves to progressively overload as they got stronger, that's another one right, too, Adam, like you're doing one lift a day. As you get stronger lift, more weight. So allow yourself to progress. I bet if someone did this, they would probably reap close to 70% of all the benefits they would ever get from strength training. And that's. By the way, the data shows us that the majority of the benefits come from very little. And then as you add more, there's diminishing returns. Now, some people might say, oh, well, I want a hundred percent. Actually, most people would be very happy with 70% of what they would get from strength training with consistency. Because what it usually looks like is 0% because of no consistency, because I.

[Justin Andrews]

Guarantee they'd have better sleep and their energy would spike. I think that's the biggest thing that I've noticed with just. I've had people kind of run this, an experiment like that, just with our maps 15 type of a protocol, even just two a day. And then they were like, just amazed at this instant energy spike throughout the rest of the day and the rest of the week.

[Sal]

Yes.

[Adam Schafer]

Well, that's. This isn't that far off of maps 15.

[Sal]

That's right.

[Adam Schafer]

As maps 15 is two a day for six days a week. So you're hitting 12. You're basically hitting 12 lifts in a week.

[Sal]

Right.

[Adam Schafer]

So it's obviously a little bit more. Yes, but no, not that dramatically less. Man, I, I didn't know you were going to go this, this would. This would be a really cool YouTube series. This would be a really cool experiment.

[Sal]

Well, I'll tell you what, when I, towards the end of my career, I got, you know, well, majority of my clients were always gen pop. Right. So the average Person. And then towards the back half of my career, I'd say most of my clients were in their 40s, 50s. And if I'm looking at the total volume here, volume here, of, let's say, seven exercises, four sets each. Adam.

[Adam Schafer]

Yeah.

[Sal]

Most of my clients did this much volume per week with me because they'd come see me twice a week. Yeah. And if in that two days a week with the. I mean, it's, it's right around the same amount of sets we would do. And what kind of results do my clients get training with me two days a week. By the way, this doesn't mean you're not active. I want to be clear. This doesn't mean you're not walking. Yeah. And you have a bad diet, so you should still be active. This is not enough activity. Yeah.

[Adam Schafer]

But I'm gonna make the case that if all you did was that and hit your protein intake every single day, I think you'd see profound benefits.

[Sal]

I think with no other parameters.

[Adam Schafer]

Okay. Yeah, just hit and. And by the way, the way I would say that to a client, upset them on a path like this, is that.

[Sal]

What do you mean?

[Adam Schafer]

I can have ice cream still. I can have alcohol. So long as you hit your protein.

[Sal]

First, which is harder than it sounds.

[Adam Schafer]

Yes. So long as you hit that first, then sure, go ahead, have a little bit of dessert. Have that every once in a while. I'd even, I would even say that. But hit that first. That's my one, My one ask is that go do that first. And then if you still feel like you want this thing, this indulge, then by all means. And I think if you just gave yourself that rule plus the lift every single day, I think you'd see profound.

[Sal]

So here's, here's why you don't need a lot of strength training to elicit some pretty significant changes in the body. And the data on this is silly. I mean, the amount of strength training required just to prevent muscle loss. So for every decade after 30, I don't remember what the percentage of muscle loss, but we tend to see like a, like a percentage of muscle loss for every decade after the age of 30. And when you look at the data on how much strength training is needed to just stop that, it's one workout every two weeks. Okay. It's very little. There's studies on one 30 second isometric contraction a week and, you know, following that for a couple months, and you see these significant gains in strength, you just don't need a lot. And now what's Baked into this is progressive overload. So here's the deal. As you get stronger, volume goes up. So when you're doing this one lift a day and you're picking the right exercises, your squats, your deadlifts, your bench presses, your rows, you're gonna get stronger overhead presses. You're doing some rotation, something laterally, and you're just sticking to those lifts. You're not focusing on the isolation stuff. You're going to see strength gains pretty consistently. And as you get stronger, your volume's going up because there's more weight on the bar or on the dumbbells. And if you're doing this right, the intensity would also start to naturally go up. So this is what happens. You become more fit, your tolerance for intensity goes up, and you're able to train harder as you go through this. I'll tell you this right now. If the average person did this consistently, they would see pretty good consistent progress for probably a couple years.

[Justin Andrews]

I think it's just good for even like experienced lifters to just, you know, go through an experiment like this. It's always mind blowing. I think that we're just so conditioned to think that exercise and the workouts, what's producing the muscle as opposed to the recovery? If you put more emphasis on how can I squeeze more recovery, how can I squeeze more of the building process and can I maximize that to its full potential versus, like, looking at the exercises. The stimulus is always like, you know, produce in the outcome.

[Sal]

Yeah, I think there's. There's two ways you can look at exercise. There's value, two kind of areas of value. One is the signal it sends for adaptation. The other one is just activity is good for you. So just moving is good for you. That's true. But then there's also the adaptations that the activity induces, which can also be very beneficial with strength training. I think it's smart to focus on the stimulus. Now, everything else like this is why I said, if you walked regularly with this routine, if you hit 10,000, 12,000 steps a day, now you've got the activity covered. You're doing one lift a day. That's enough to send the muscle building signal. And I'll say this right now, if I followed a routine like this, if I were to do this one lift a day, I would probably see strength gains in some key lifts. Because I go into it. No, okay, I'm doing only three sets of this. I'm gonna warm up and then I'm gonna get after it. I would probably myself see some Some strain gains with this. And I've been doing this for a long time.

[Adam Schafer]

Oh, I think that's a fact. That's why I think this would be so interesting even for one of us to do something like this, because I'm willing to bet you get much better at that lift. Yeah, I'm willing to bet too, that a lot of. Not a lot, a percentage of all of our workouts have junk volume involved in it. Stuff that we just do because we like to do it and it's in there and it's just like. And if I, if I had to choose one of the day, I'm not like, I'm not going to, I'm not going to like, yeah, choose any junk volume. I'm going to pick things that are going to move the needle because I only got one today. So it needs to be a good lift and therefore just focus on that. And to your point, putting more of the energy and focus on the outside part of recovery and everything else. Because I'm not training for an hour. Yeah, I really want to do this. I really, I think this would be a fun.

[Sal]

Like I said, this is a series. This is. Right. Which is why I wrote this or I put this to open. Because I was thinking about. My average consistent client would work out with me two days a week, some once a week. But then they do stuff on their own. So on average, they would do strength training twice a week. And then I would coach them on being active throughout the week. So again, I want to be clear, it's not like, you know, you want to still be active. So I'd make sure that they walked or did other activities. We would also look at diet, but I only did strength training twice a week. And it was right around this total volume right here. Everybody, like, you know, like I said, if I, if I add this up and divide it by two days, this is generally kind of what it would look like in the two workouts. And the clients I trained, many of them I would train for years, you know, nine years, 10 years, eight years. And they saw nice, consistent progress year over year, significant changes in their body. Leaner, stronger, fitter on a regular basis. Nobody over trained. Injury rates was almost like zero. And this was what I. This was me figuring out how to train people properly.

[Adam Schafer]

You know, I don't, I don't mean to ruin the direction you're going because I'm not sure where you're going with this, but the way I would do this, and it's perfect because we just did this not that long ago is I would follow in. Everybody thinks that we have to fit everything into this perfect seven day week. This arbitrary number. Like I would run the grade eight and I would just repeat. I would use those eight exercises because we built those like in with that intent of like give you. These are the eight. Like just do one a day, which is one a day.

[Sal]

And then when you're done with them, start over.

[Adam Schafer]

Then start over. So you, you'd be running, you know, everything you be. Obviously it would take you eight days to get all the way through, but that's okay. Just repeat that again. You're not missing a day.

[Sal]

Perfect.

[Adam Schafer]

And in a month's time you're basically going to repeat all those almost four times. Yeah, that format would be perfect.

[Sal]

Yes. And I like every day versus two days a week for a lot of people because of the, the habit, the habit forming. It's easy to stay consistent. And when you miss one, you only miss one exercise. Well, you also miss a workout that's like four or five.

[Adam Schafer]

You also could do this, which is, which is probably again, if I was documenting it and trying to do this, where the inevitable happened, where just a day I couldn't. Right.

[Sal]

Yeah.

[Adam Schafer]

It wouldn't hurt to pair two days in one day.

[Justin Andrews]

Right.

[Adam Schafer]

So it's like, oh, I missed yesterday. So I'm going to do that exercise and then today's exercise. And that's all I'm doing because now, now my workout's still only 20 minutes long.

[Sal]

Well, what this really highlights is really a mentality around exercise generally, but strength training in particular, where what if you approached it with the mentality of I'm going to do a little bit every day, instead of these days I go to the gym for an hour, an hour and a half. I would venture to say for most people that would work better, you know, especially if they had less barriers. Yeah, especially if they had some basic equipment at home. They have basic. Especially if they have a cage and a barbell. But even with just basic equipment, if they just said, hey, every day when I find, you know, 15 minutes, I'm gonna go out and I'm gonna do one exercise. I'm just gonna make sure I do that every single day. I bet that would lead. I would bet a lot of money on. I bet it would lead to far better outcomes, primarily because of the consistency that would, it would really produce. It just doesn't take a large commitment when you're doing something like this. And yeah, I know it makes me.

[Adam Schafer]

Want to put together a program I mean, it does. Well, I mean, I think the great eight's perfect for it. I really do. I think, I think get out of this. We're always in this mindset of this. It's got to fit in a seven day. It's got to be three days or two days. It's got to be this like weird. And it's just like an arbitrary number. Like your life doesn't work on this perfect seven day calendar. Who cares? Run the eight exercises, then start them over again. Run the eight exercises, start them over again. And then. And if you actually, you said if you miss one day, so what? One day is not a big deal.

[Sal]

You know what's funny about this? I could make an advanced version of this. I could make a real advanced version of this. I could up the intensity and do five or six sets of one exercise each day. And then you have yourself.

[Adam Schafer]

No, forget that. Like again started. Like you said, I'm only doing three or four sets after month. When I get into month two, I add a set to all those things. When I get to month three, I add another set to that. And then, yeah, in say six months, I'm doing five, six sets of all those. Still not a ridiculous amount of volume, you know. And you've slowly progressed to that. Like, yeah, that would be a great, great way to do that. I love that.

[Sal]

Yeah. And I just again, I wish that people understood this kind of mentality when it came to fitness. Whereas if you could do some every day, you're probably going to do better than if you try to do a lot. Sometimes way more sticky that way. It's way more sticky. Easy consistency. The body seems to respond really well to stuff like this. And again, when it comes to strength training, look at it as a stimulus more than just being active. And again, it's important to be active. So you want to move, you want to move throughout the day. Don't sit a lot. That's very clear. But when I'm like, hey, I'm picking this muscle building form of exercise, what am I taking, getting out of it? I don't really care about the activity I'm doing while I'm doing it. I just wanted to build some muscle and I want to get the, you know, what I'm looking for. It doesn't take much. It's almost like turning on a light switch and then you get out and allow the recovery and adaptation to take place, you know. So, yeah, it's just cool. I know. It's funny.

[Adam Schafer]

I know how you really got my wheels Spin. What I'm trying to decide right now is like, do I try and organize this to where I get a group? I take this through and actually have people follow along with me. Do I just start it now or do I try?

[Sal]

This is a workout you want to do. I do.

[Adam Schafer]

This is. Yeah, it's perfect. It's right in my wheelhouse right now. I can commit to that.

[Sal]

That was my inspiration. I don't get out of it.

[Justin Andrews]

Yeah, yeah, yeah.

[Adam Schafer]

For you, you're going like, I don't.

[Sal]

Know if I can scale all the.

[Adam Schafer]

Way down to that. I don't know if I could scale.

[Sal]

All the way down. That's like, like reducing my 10 lifts a day.

[Adam Schafer]

I'm like, that's, that's perfect. That's about what I'm doing right now. Just spread out now.

[Sal]

I could do that, you know.

[Adam Schafer]

Yeah. No, I'm just. No, it's a, it's a really interesting thought. You know something I would never, ever, ever.

[Sal]

It doesn't even, you know, here's the thing too. It doesn't work for personal trainers because you, you don't. It doesn't work to see a client.

[Adam Schafer]

No.

[Sal]

For 15 minutes every day.

[Adam Schafer]

Yeah.

[Sal]

So even, even personal training organizes itself to be more like a. Once or twice or three days a week, you're gonna see me. But again, like, you know, if, if this were possible, this is how I would coach somebody and I'd say, you know, instead of, you know, 45 minutes twice a week, just do, you know, 15 each day.

[Adam Schafer]

Maybe. Yeah, maybe if we get enough response to this episode, maybe I put together a group follow along thing where I take everybody through this with me and if enough people respond to this episode, that'd be rad. I think it would be. Maybe I even put it like in the school group.

[Sal]

Yeah.

[Adam Schafer]

And we create like a school group around it and we do like a challenge. Yeah. Like a three, like a three month challenge type of deal. That's why I'm trying to decide. Maybe it'd be a good thing to do that like in January when everybody's kind of getting remote back in or kicking it off now through the holidays. I don't know. Maybe we'll see what happens from this episode. If I get enough people that would be interested in that, maybe that'll inspire me.

[Sal]

Cool.

[Adam Schafer]

To do something like that.

[Sal]

I gotta tell you, funny story. So yesterday I was with my daughter, my 15 year old, and we stopped by my parents house. So they were supposed to come over dinner. My dad got a cold. So My wife, you know, very graciously just made dinner and said, hey, bring it over there. So we go over there, we walk in, you know, my parents are, you know, saying hi to them or whatever. And so you guys know that I'll use nicotine lozenges, right? So nicotine is a stimulant. It's also got relaxing proper. I'm not going to. So here I am trying to sell nicotine. It's the chemical of nicotine itself is not bad for you may have some actual benefits. It addictive. That's the, that's the bad thing. It's about addictive as, as addictive as caffeine. So anyway, my daughter's got this big problem with it. She's like, you need to stop using that, like getting on my case. But it's like this is the first time I've experienced what a lot of parents will go through as their kids get older, where they start trying to parent you, you know what? Tabil. And it's a bit, it's actually kind of endearing to see that my daughter is like, like that's not good for you. You need to stop doing something. Why don't you look it up to see if it's, you know, bad.

[Justin Andrews]

My kids are doing that with the energy drinks with me.

[Sal]

Really? Oh, so it's. So it's kind of cute, right? Yeah. So every time she sees me, you know, pull one out, she just, she gets on me. So we're at my parents house, my daughter, sneaky daughter, and she just brings in my mom into the conversation. Oh my God. Oh yeah.

[Adam Schafer]

She just rolls you to the.

[Sal]

Because I have an Italian mom who could care less how old I am, you know, so we're in there and I, you know, I'm like, my mom goes into the room to get something because she always gives us food whenever we go there and she. So she's getting a bag ready with fruit and stuff and I pull one out and my daughter looks at me, she goes, nona, call my mom. Like, are you going to tell them me? She's like, yes. Nona, come in here. Did you know papa is using nicotine? And my mom's like, no, you're using what? I'm like, it's a lozenge. Yeah, but that's addicting. And then my mom's like on my case about it, dude. And she's like, does Jessica know?

[Adam Schafer]

I'm like, yeah, Jessica, go tell your wife too.

[Justin Andrews]

Yeah, bloodhounds on you.

[Sal]

You, you're a bad example. You should, like, give me this whole lecture, and I'm looking at my daughter like, oh, you're gonna get it. She totally wrote my mom.

[Adam Schafer]

I mean, it's great. I think it's endearing. And you probably would prefer that than the. Than to not, right? I think that's cool. Yeah, I think that's really cool.

[Sal]

She's now using the thing, too, where if I pop on my phone at a stoplight, my daughter and I. I tell her, I say, hey, if you ever see me do that, I don't care if you call me out. Please call me out. It's wrong, and, you know, it's addicting, right? You're at the stoplight. Oh, let me check. See if someone texts me or something. And I did that the other day, and she gets on me about it. I'm like, oh, yeah, okay. You're totally right. I said, still, talk to me respectfully, but you're totally right. And she's like, you know, I'm gonna drive soon. Do you want me to do that? I'm like, oh, yeah. No, I don't. Yeah, so it's really. It's a nice reflection.

[Adam Schafer]

Yeah.

[Sal]

Your kids calling you out on certain. That's funny.

[Justin Andrews]

You remind me, because I was hanging out with my mom and I parents, and we got to see him a little bit when we were in Palm Desert, but. So Courtney's birthday was that same time. And my mom does certain things. I don't know if your mom does this, but she loves, like, making a big deal out of people's birthdays. Like, my brother and I, like, she would literally put pictures and things and, like, iron them on a flag and put it outside the house so people driving by. It's like a. My birthday flag. I was so embarrassed, you know? And, like, I. And it's like, I. I love her, and I love that she's like. She's wacky and crazy and, you know, and I used to hate that, but I love it now. It's like, I get where. I get a lot of that from her, you know? But the same time, it's like, she sends these. They're called jib jabs. Have you seen these before? Oh, so this was, like, when they.

[Sal]

Put your picture on it really old.

[Justin Andrews]

Like, I mean, this is like when the Internet was, like, just coming out, and they put your face on these danc. So every year does this for everybody, right? And it's the same picture from when, like, my wife and I first got married. And so Courtney's got her face and it's changed just enough so they try to make like different dances where they're doing all the thing like kind of relevant. Hers this year was. It was like Low Rider and it was like her and all these like lowrider. Like they made it into like a rap video basically. She's just like, oh my God, I was dying. So, so embarrassing for her. But I was like, welcome. Welcome to my life.

[Sal]

Oh, cuz it was her birthday.

[Justin Andrews]

It was her birthday. She gets.

[Adam Schafer]

That's Katrina. Katrina's family is so. It's. It's. I don't want to say it's a fight, but it's like a weird. I just can't. I can't.

[Sal]

I'm. We're.

[Adam Schafer]

It's not a big deal to me and I. I understand why it's for me, whatever. But I mean this whole year she's been like, what are we going to do for my birthday this year?

[Sal]

For my birthday? Your birthday?

[Adam Schafer]

No, hers.

[Sal]

Hers. And it's such a.

[Adam Schafer]

It's a big one. I was like, what do you mean It's a big one? 45. Oh, it's like, it's like in their family, like every five is like. Is a big deal.

[Sal]

Every five?

[Adam Schafer]

Yes.

[Justin Andrews]

We go every 10.

[Adam Schafer]

Yeah, well, yeah, like that's understandable. You know, when you, when you turn 30, it's kind of a big deal when you turn 40, it's kind of a deal when you turn 50. But like. Yeah, no, it's every five years. And like I. There's no way getting through and convincing her that it's not a big deal. And so it's been like this. We've been thinking about this since January. Like so worried.

[Sal]

So much pressure on you. Yes, I know.

[Adam Schafer]

That's.

[Sal]

My wife does that. She's doing that to me. She's not even. She's like years away from a big one for her. It's already. No. Her exact. Just. It better be a big one. Like you better be special. I'm like. All this pressure. I'm so terrible at planning. You know, I just pay for things.

[Adam Schafer]

Well, that's okay. So that's the hard part for me too. Is that so my default love language is I'll buy her a cool gift. But that's not what she wants. Yeah, she wants the planning, the celebration, the people that all the things.

[Sal]

Maybe we should just have our assistance to it because I'm so bad at planning too. You know what I mean? It's just like organizing is terrible. I would end up organizing something where the place I booked is on the wrong date, and then the person showing up, providing the food comes with. Because I just miss these details, you know? So frustrating.

[Adam Schafer]

Yeah, it's tough for me because she represents that in our relationship. Right. She's the one that plans her some. You're gonna have to plan this.

[Sal]

You know.

[Justin Andrews]

Cory does that, too. She ended up like, making her own, like, apple crumble pie thing. And, like, for her birthday.

[Adam Schafer]

For her own birthday.

[Justin Andrews]

I was, like, scrambling to find, like, candles, you know, like, put it in there last minute, get the kids all over. Hey, let's sing real quick. I forgot about all that part of it, you know, like, you gotta, like, make a big deal about it.

[Sal]

Some people. It's funny how you get, like, different family traditions, like for birthdays and Christmas. Jessica has memories of having a lot of little presents. So rather than having one big gift.

[Justin Andrews]

Yeah, yeah.

[Sal]

It was like, small things like socks and shampoo and a book. And so she liked having lots of little things to open. Now, when I was a kid, one big one. It was one big gift. Like, you had your big Christmas gift. It wasn't a bunch of small.

[Adam Schafer]

Yes. I came from, like, Jessica. It was like, you also. Yeah. Yeah. It was like a poor family thing.

[Sal]

Is that why.

[Adam Schafer]

Yes, totally. It's like they could. They could wrap ten $1 presents.

[Justin Andrews]

You know, volume feels like a lot.

[Adam Schafer]

Yeah. Yeah.

[Sal]

So it's like, no wonder, because she grew up kind of like.

[Adam Schafer]

Yeah, it's totally.

[Sal]

So you know what it's turned into in my house. Yeah. Is a lot of big presents. A lot. Yeah, dude. They're not a lot of small presents. There's a lot of expensive presents. How many presents is my son gonna get for his birthday? We've only seven. Yes. Yes. That is so crazy. I didn't even put that. Yeah.

[Justin Andrews]

Courtney ever did stockings. Like, that was our whole Christmas. Like, the stockings, you know. So, yeah, we had went through that same thing because I was really big on, like, stuff and everybody's, you know, stockings with all these, like, little tiny things.

[Sal]

Well, my family also was big on, give me, tell me the things you want, and then I'll buy you one of the things that you said. Yeah. Jessica hates that. I know. She hates getting people things that they ask for. It removes the mystery or whatever. So for her, she's got to get real. And I'm more like, you know, give me. Tell me what you want. I'll go get it for you, dude.

[Adam Schafer]

Anyway, I just like.

[Justin Andrews]

Yeah.

[Sal]

So I looked something up. Interesting. I used AI to look this up. And then I found some studies to support it. And the question I asked was what are things that data that. The data shows that people who are diagnosed with ADHD are worse at and better at? Oh, because there are things that of course, adhd, neurodivergence or whatever. We know there's a lot of things.

[Adam Schafer]

Well, there's a. For entrepreneurs, it's like a ridiculous number.

[Sal]

Right.

[Adam Schafer]

Like there's a high percentage of us.

[Sal]

That you're about twice as likely to be an entrepreneur.

[Justin Andrews]

Yeah. Yeah.

[Sal]

If you're, if you have adhd.

[Adam Schafer]

Yeah.

[Sal]

So worse at. What are the things that we're worse at?

[Adam Schafer]

Well, anything that I mean we can. We would not be good at sitting down.

[Sal]

Yeah.

[Adam Schafer]

Like monotonous. Like stuff like things that are like repetitive over and over. Like. So you, you put someone like that.

[Justin Andrews]

Details, man.

[Adam Schafer]

One of the, of all the jobs, I've always been the kid who could do a job and reframe it as I, I loved all the jobs I did. But there is one job that I think back of all the jobs I've done as a kid that was torturous for me.

[Sal]

Besides the beekeeper.

[Adam Schafer]

That. Yeah. Well, that's a little bit different.

[Sal]

That's a little bit different.

[Adam Schafer]

I don't even know if I count. I did that job. I did that job for a day. I love that. You were a beekeeper for a day. No, I, One of my first jobs in high school in the summers we used to do this get up at like 4 o' clock in the morning and we went and worked at my, my friends. Parents own a couple of these mixing factories. I've told you guys this before. We used to do designer way creatine. So like that with these factories and I worked assembly lines.

[Sal]

Oh God, I couldn't imagine.

[Adam Schafer]

Oh, and you and the, the.

[Sal]

It's the same thing over and over.

[Adam Schafer]

Yes. The most excitement you got was that every like two hour break you could rotate what part of the assembly line so you were putting the caps on for two hours or you were sewing the bag closed or you were working the hopper, but you did that job for a minimum of two to four hours.

[Sal]

That's torture.

[Adam Schafer]

Every day. And the, the again the, the, the best thing it would be to, to rotate. The best job for sure was the hopper because you were above everybody by yourself in this enclosed room and you had a, a 2 ton bag of the powder that you would have to get set up, cut open with. But once you got it going, you just. Your job was to Stay up there and keep the powder flowing. So you could take a nap. You could fall asleep until you hear the guys go, boom, boom, boom, boom, boom, hopper. And then you wake up, and then you get to shake the bag and get it going again, and then you take a nap. But the rest. But the rest of the jobs were just terrible for that.

[Sal]

Oh, that's. That's. I wouldn't be able to do that at all.

[Adam Schafer]

I could only imagine you doing. Yeah, because of all of us, I think you have it. Yeah, we all have. I think we're all on a spectrum.

[Justin Andrews]

A little bit of romanticism there for me, of, like, you know, doing something totally mindless and, like, not answering anybody like that, you know? And that's one reason why I did, like, manual labor. But then it got old insanely fast. I was like, I. I can't do this, dude.

[Sal]

No.

[Justin Andrews]

I just need to interact.

[Sal]

Well, people with ADHD also bad at inhibition, so they have higher rates of behaviors that are considered risky. Worse with driving, worse with experimenting with drugs, with just anything that's risky. Inhibition is worse with people with adhd.

[Adam Schafer]

Interesting. So more likely to get addicted to things like that, too.

[Sal]

More likely to take risks, just more likely to do things that are risky.

[Sal Destefano]

Which.

[Adam Schafer]

Which is what makes you a good entrepreneur.

[Sal]

That's right. That's right. 100%. I was just gonna say they're crazy connected. Time management, not good at time management, which. Here's what's funny about entrepreneurship. Again, I'm going to connect it back to that, just make myself feel better. I think entrepreneurs work, tend to do something they want to do, they enjoy it, and then they just. They don't care how long they do it. You know, what's the saying? An entrepreneur is somebody who's willing to work 80 hours a week to avoid working 40 hours a week. Something like that.

[Adam Schafer]

Yeah.

[Justin Andrews]

It's irrelevant. You just keep working.

[Sal]

Yeah. They're better at idea generation. They're better at risk tolerance, which is the entrepreneurial thing. And deep engagement when interested. That's the caveat. So when they're interested in something, very deep engagement, very, like, obsessive, which.

[Adam Schafer]

That could be a superpower, of course. I mean, if you can. If you can channel that into something. And, I mean, I find the people that I've met that are. That have adhd, that are really successful.

[Sal]

That's.

[Adam Schafer]

That is. That was the hack. I just had to figure out the thing that I was obsessed about. Channel that, find a way to monetize that. And then it became. Then it becomes a superpower for that.

[Sal]

This. Now, this brings a sec. Another part to this, which is just, you know, I think, by the way, I do think that there are ADD or ADHD behaviors that are just a result of the fact that you're distracted all the time. You see this with kids when they're really distracted on, on devices and stuff like that. So I think there's like neurodivergent brain, but then there's also, you know, environment that can contribute to some of these.

[Adam Schafer]

Sal, do we have studies not to cut you off, but you, I mean, this, this is close to home for me because I have somebody really close to me that has a kid that is, you know, less, you know, younger than, you know, eight years old that, you know, they want to put on medication. And I know my, my friends, the parents don't want to do that. And, and they doctors are telling them that, you know, he's on the border right now. That. And I'm really. And now granted, I, I know my friend, his son is like, I know he has a little bit of that.

[Sal]

Right.

[Adam Schafer]

We grew up together, and so I know that he has a little bit of that. So I'm sure some of it is genetic, Right. That he's inherited some of that. But then I also think some of it is environment. Do we know what percentage or have they have we done anything to be able to say like, hey, under. Yes, there is a genetic component, you know, to this, but there's also a lot of, you know, nurture component to this. How much in comparison do you think?

[Sal]

I don't know about that, but I do know that the studies where they take kids and eliminate smartphones and electronics, you see a dramatic increase in ability to concentrate and focus. And this is just across the board. Yeah, this is for kids, adults. And entertainment has become more distracting. And I know this, by the way, if anybody's just questioning this, find entertainment for kids from 30 years ago and watch it and watch how slow it is in comparison.

[Adam Schafer]

Yeah.

[Sal]

To what you watch now. It is even cartoons. I was watching old Transformer and he man cartoons. And it's like slow, dude. It just the whole thing, the whole scene, the whole. They don't change. It's slow every five seconds.

[Adam Schafer]

I, I, you know, I, that's one of my favorite things that. It's so weird that I think my son likes all that older stuff, but I love that. Yeah, I love that. Like, I totally encourage if he wants to sit down and have cartoons and I'm with him. We are all Because I already know he likes it. So it's easy. It's an easy like. But. Because if you give him the option of anything and everything, of course he'll pick whatever new commercial or new cartoon that's out. But I can also convince him to do that. And I'm always pushing to go that direction.

[Sal]

Yeah, you gotta be careful. I watch Tom and Jerry and my kids and every once in a while, oh, Tom got drunk. Why is Tom getting drunk? You know what I mean?

[Justin Andrews]

I blame G.I. joe for me. My conspiracy brain.

[Sal]

Oh yeah.

[Justin Andrews]

Have you ever gone back and watched like, you know how Cobra took over the world and like controlled all the TV and the media, all this stuff?

[Sal]

No, I do not know that.

[Justin Andrews]

That's where I get from.

[Adam Schafer]

Well, Max asked Katrina literally just like two days ago, mommy is smoking bad because of the old, the old cartoons. Cuz there's There.

[Justin Andrews]

Yeah.

[Sal]

Cu. They haven't smoked.

[Adam Schafer]

Yeah. Because the characters are smoking inside there like that. And Katrina's like, yes. No, that's.

[Sal]

Yeah, that's bad.

[Adam Schafer]

That's the first time he's ever asked that or even. Even thought of that as a question.

[Justin Andrews]

Yeah. Cigars were like big growing up. Like they're in all the cartoons. Yeah.

[Sal]

Yeah. But my. Where I was going with this is I think that we. What's ha. What happens sometimes we try to shoehorn every kid into this, like this box. And if they're not acting this way, then we need to find a way to make them act this way and sees pharmaceuticals or whatever, because that means something is not right or whatever. But I think what we're missing is because we all. We all hear about like the kids that don't. That don't perform well, or they. We need to bring the bottom up. But what also is happening is we're taking a lot of kids that could potentially be talented and we're pushing them down because there's a. There's a lot of kids with what you would consider not extreme, but maybe attention issues, but they're just smart and bored.

[Justin Andrews]

Yeah.

[Sal]

And.

[Justin Andrews]

And they're unstimulated.

[Sal]

And they're unstimulated. And they're just sitting there and daydreaming.

[Adam Schafer]

Don't you feel like my kids went.

[Justin Andrews]

Through that and then, you know, switch schools and it's like a rocket ship indifference.

[Sal]

Oh, really?

[Justin Andrews]

Oh, yeah. Like they're. They're.

[Sal]

Yeah.

[Justin Andrews]

Because, you know.

[Sal]

Yeah.

[Justin Andrews]

And it's like, it's, you know, I don't know. I guess it was more frustration than anything for me. It's like, because I had good memories of the school I went to that started out there, and it's got. Had a good reputation, kind of went downhill, but the difference was just insane. And a lot of it is the passion from the teaching, and it just wasn't there. And now they're getting it, and it's a massive difference.

[Adam Schafer]

To me, I think it has a lot to do with that, Josh, because I think it's really. I think there's also awesome teachers that work at some of these public schools.

[Justin Andrews]

Totally.

[Adam Schafer]

And I think that matters most. I mean, I see it. Max is in his new grade now, and Katrina and I were just talking. I was just like, hey, what do you think of the new teacher? And so that. Because she had her teacher conference and she's like, she's different. She's like, she's different. She goes, it's so crazy to have our parent teacher conference. She gets on and she's like, oh, bubbly. And like, she's like, she is never like that when she's at school. She's like all business teacher mode to the point where she, like, she's like, every time I'm. I'm dropping Max off, I see her checking, like, a parent, and I. She's like, I've been checked a few times by her, which is so wild. And she like, well, like, if. If Katrina is, like, taking Max to school and Katrina goes to take his backpack and go hang it up, the teacher will check it. Hey, he can do that.

[Sal]

Wow.

[Adam Schafer]

Yeah. And he can do that. And she'll say it, like, in this real stern way of, like, wow, you don't do that. Like, and they're really good about teaching them independence and show them also like that. And if you as a parent overstep that or, you know, hey, it was nice of you to show up on time today. I see.

[Sal]

Oh, wow. Yeah.

[Adam Schafer]

So I just. I mean, I love that because it just shows me the. The teacher is paying attention to all those are little details. You know what I'm saying?

[Justin Andrews]

We get emailed. It's crazy because discipline, too, is, like, there. That's a huge difference with, like, schools and, like, how they handle things. And I've just been so impressed with this school and.

[Sal]

But.

[Justin Andrews]

But to the degree where it's like one slip grade, like, we're getting it email and, like, you know, if they don't make this up, then he's going to have to go to detention and this. And it was really. It was the. The teacher hadn't graded this massive report yet. And so, you know, on record it looks like his grade was like going down. And so then we get this notification. I'm like, wow, it's insane.

[Sal]

It makes a big difference because I think sometimes parents are busy.

[Justin Andrews]

Yeah.

[Sal]

And so they don't know.

[Adam Schafer]

Yeah.

[Sal]

And then you suddenly get a grade communication. Yeah. Because you know, that would happen in the schools I went to. Like, my, my parents had no idea until the grade came out.

[Justin Andrews]

Right.

[Sal]

And it was like a shock. No. If I ended up missing a bunch of, you know, appointment assignments and stuff.

[Justin Andrews]

So.

[Adam Schafer]

Yeah.

[Sal]

Yeah. Anyway, I, I looked up, I also found this cool chart of average IQ scores in every state of the U.S.

[Adam Schafer]

Are we going to guess what the smartest states are?

[Sal]

Yeah, you know, how about this? Why don't you guess? Yeah, give me the. Which state has the lowest IQ score? And which one do you think has the highest?

[Sal Destefano]

This is a dangerous game, by the way.

[Adam Schafer]

Insult some people right now.

[Sal]

Maybe you might. What do you think some of the highest IQ scores are?

[Adam Schafer]

I'm gonna guess like, like a, like a northwest place, wherever.

[Sal Destefano]

Like Massachusetts, you're gonna say Massachusetts.

[Adam Schafer]

That's not a bad guess.

[Sal]

So here's what's interesting about this. Where do you guys think California would.

[Adam Schafer]

Not very high.

[Sal]

Why? I do.

[Adam Schafer]

I think.

[Sal]

You know what's crazy? Some people would say we have a high iq.

[Adam Schafer]

Well, here's, here's, here's what we have. We have two extremes.

[Sal]

You're right.

[Justin Andrews]

Yeah.

[Adam Schafer]

And that's what we have. The average sucks. So maybe somebody who's in a very affluent area who thinks that like, oh my God, we have some of the highest iq. Kids. It's like. Yeah. But then we also have the other end of the spectrum. And the average of California brings California down.

[Sal]

You're right.

[Adam Schafer]

So that, that's my, my guess.

[Sal]

We're the second to last.

[Adam Schafer]

I feel like, wow, I didn't know we're that low.

[Sal]

California, second to last.

[Adam Schafer]

Wow.

[Sal]

In iq, which is crazy again because we're supposedly have all the brains.

[Adam Schafer]

Yeah. Silicon Valley. We have all these techniques. Fine, let's. That's why we have the two end. We have the two ends.

[Sal]

Yeah. Maine has one of the highest IQs.

[Adam Schafer]

You're in the right direction.

[Sal]

North Dakota, another high one.

[Adam Schafer]

What's, what's this?

[Justin Andrews]

What's the lowest?

[Sal]

Mississippi is just slightly lower.

[Adam Schafer]

Just slightly lower.

[Sal]

The Average here is 95.5. Mississippi's 94.

[Justin Andrews]

I was going to say Minnesota just because of my cousins. They live there and to get a jab at them.

[Sal]

No, I Think the highest from what I'm seeing here I think is Maine at 103.4.

[Adam Schafer]

Oh, 103. That's a big range.

[Sal]

Yeah, it is.

[Adam Schafer]

That's quite a bit of a difference.

[Sal]

Yeah. Alaska is 99, which isn't bad. Texas is 100.

[Adam Schafer]

So they, I would have guessed Texas to be higher.

[Sal]

They beat. Here's what's crazy because you can compare California to Texas because you could see like similar demographics. Immigrants, you know, that kind of stuff, immigration. But no, they beat, they beat California by quite a bit. I didn't realize that we were the second to last.

[Adam Schafer]

Yeah. Because the, it's because of how. Well, I bet you also in, there's, there's extremes here. I bet you. Yeah, some of the brightest kids come out of here.

[Sal]

Yeah.

[Adam Schafer]

So yeah, we have some of the higher ones, but I think it's because of the other, it's how wide the spectrum is and then they're taking an average probably.

[Sal]

I got another interesting study on using the. I'm going to pull this up here using a hot tub before doing a lift. What do you think that did to performance?

[Adam Schafer]

Brought it down.

[Sal]

Yeah, I mean increased.

[Adam Schafer]

Okay. So the positive would be just the warming up and the loose and core temperature increase. Like that would be the positive, but I would think that would be like almost it's.

[Sal]

So here's a study, it says what.

[Justin Andrews]

Performance we talking about? Are we talking about lifting vertical heavyweight.

[Sal]

Or vertical gym jump performance? Lower limb power and stretch shortening cycle.

[Adam Schafer]

Wow.

[Sal]

Sitting in the hot tub makes you more powerful. Wow. A new study found that sitting in a warm bath improved jumping performance compared to a neutral temperature bath in a group of physically active individuals. The, the improvement in performance was acute. It dissipated after 15 minutes.

[Adam Schafer]

Did they compare it to an ice bath? It would be interesting. What the ice bath. Did he compare?

[Sal]

Oh, they didn't, they didn't.

[Adam Schafer]

Cuz I tell you what, I, I.

[Sal]

I'm, I don't know about power though. That's interesting. Yeah, I know you get catacolamine, you'd stimulate, you'd be mentally stimulated.

[Adam Schafer]

Yeah.

[Justin Andrews]

Yeah.

[Adam Schafer]

But would you have guessed that? I wouldn't have guessed that.

[Sal]

Yeah, neither, Neither would I. I mean how long did they sit in the, in the tub for? It didn't say how long they were in there for. 40, 45 minutes.

[Adam Schafer]

45 minutes too.

[Sal]

Yeah.

[Justin Andrews]

Way too relaxed to do something.

[Sal]

It was 40 mush.

[Adam Schafer]

After 45 minutes in the hot tub.

[Justin Andrews]

I'm like wrinkly.

[Sal]

How, how warm, how warm is 40 to 42 degrees Celsius. Maybe it's not as hot as like a hot toast.

[Adam Schafer]

That's like 90 metric now. Is that 90 something?

[Sal]

Let's see how many degrees that is. Fahrenheit?

[Sal Destefano]

Yeah, it's 104. Actually 40 is 104.

[Adam Schafer]

That's real hot.

[Sal]

And they had better performance. And this is just showing that. That warming up, it increases muscle elasticity, nerve conduction velocity and rate of energy production.

[Adam Schafer]

Would have not guessed that.

[Sal]

Yeah. So it's interesting because this kind of points to what. What warming up. Part of what warming up does.

[Justin Andrews]

And you said that effect kind of wears off. I wonder, you know, what that looks like in terms of like your. The. The rate of fatigue like after that. So like how long?

[Sal]

Good question.

[Justin Andrews]

You know, versus, like if I did that ahead of time, like, would that cut into my.

[Sal]

That's a good question.

[Adam Schafer]

Your stamina, strength. Stamina.

[Sal]

This also points to other studies. So I'll say this. Other studies found no significant effects of warming up on higher repetition. Weight training. Really, it's for power feats like jumping one rep maxes is where you see this, this kind of improvement.

[Justin Andrews]

Interesting.

[Sal]

That's interesting, right?

[Adam Schafer]

That is an interesting stat.

[Sal]

Yeah. So kind of makes me think a little bit about how I would apply that, you know, to. To workouts or. Or whatever.

[Adam Schafer]

Yeah, that's super wild.

[Sal]

Yeah. Yeah, I enjoy it. Do you guys. You guys hate working out in the heat?

[Adam Schafer]

Oh, hate it.

[Sal]

No.

[Adam Schafer]

Yeah, absolutely. At all.

[Justin Andrews]

I mean, I'll do it out of spite, you know, because I know it's. It's good. Well, it's like, you know, when you don't. I don't have an angle. Sometimes you want angry workout, you know, and you're like, oh, I freaking hate when.

[Adam Schafer]

I mean, it's like, oh, I don't.

[Justin Andrews]

After it.

[Adam Schafer]

I don't like it. But I'm. I'm sure I like it more than I like a really cold. Because if it's ice cold and like when we're up in Truckee, there's a lot of times I tell myself I'm gonna work out when I get there. And I'm like, oh, I'd much prefer when the freezing. Oh, really? When you grab the bar and it like hurts your head like you guys did it.

[Sal]

It's interesting that you would say that, Justin, because you played football and the seasons in football can be pretty gnarly. And you guys playing no matter what.

[Justin Andrews]

Oh, yeah.

[Sal]

Yeah. I grew. My earliest workouts, which is imprinted on me, is in my backyard when I Was a kid, and if it was freezing or boiling hot, I was out there. And so I have, I think, an association, and so I like it. I like working out in extreme temperatures. If it's freezing, put me in sweaters and a hoodie, and I see my breath and the bar hurts my hands.

[Justin Andrews]

Yeah.

[Sal]

If it's hot, I love it, too.

[Justin Andrews]

I think probably because I've had some of the worst games, and with the heat and also humidity, like, both of those. Like, oh, my God. I remember just being delirious and puking and whoa. Oh, it was bad. Yeah. I lost probably, like, ten pounds.

[Sal]

Yeah.

[Adam Schafer]

I don't know which one I like a lot. Glass. That's it.

[Sal Destefano]

That's a.

[Adam Schafer]

That's an interesting.

[Sal]

You played indoor sports, so. Yes.

[Adam Schafer]

Jim's heated.

[Sal]

All the time. I like the.

[Justin Andrews]

Playing in the snow is the best.

[Sal]

I was just gonna say NFL films. When I was a kid, I watched them, believe it or not. I don't know if I ever told you this. I used to like watching NFL films from that. Yeah. When I was a kid.

[Adam Schafer]

That's a hidden secret.

[Sal]

I could tell you a little bit about, like, football players from the 60s.

[Justin Andrews]

Watch the Bears.

[Sal]

Yes, dude. Yes, bro. And I love watching the films where you'd see their breath and then you got that guy talking in the music in the background. It's like, what's going on? It's like a war.

[Adam Schafer]

Only because you brought up sports. No, this is for the audience. Okay. So for the audience, if you have not watched the Allen Iverson documentary on Prime. Such a good documentary. Yes. I mean, he's arguably one of the most impactful basketball players in our time. Just not just his game, but culture. And he's got such a great story. I mean, he literally came from. Came from nothing. He was tiny and small, and his game was incredible. And. And he really. So what you guys. See you guys. You guys know, we talked about this a little bit. Like, how I told you guys the NBA and the NFL has turned into a fashion show. Like, what they wear.

[Sal]

Oh. Going into the game.

[Adam Schafer]

You know where that comes from. Allen Iverson.

[Sal]

Okay.

[Adam Schafer]

So Allen Iverson bucked our culture completely. He was the first person to kind of have, like, up at that point, you know, back David Stern days, the. The commissioner and everything that kept all the players, like, proper. They. They wore suits to the game. Very professional. Allen Iverson was the first, like, I'm.

[Sal]

Going to wear what I want to wear.

[Adam Schafer]

And wore baggy and chains and first one to have tattoos in the league. And diamond, like, so all that stuff that you see today in the game and all these like crazy outfits started from him. Started from him.

[Sal]

So he was.

[Adam Schafer]

Yeah, so he's a. And he took a lot of heat back then. A lot of heat for it. So it's interesting that we. We accept it and we just. It's normal now.

[Sal]

You know, the crap talking game and fighting. You know who really popularized that? I don't know if he was the first one. Yeah.

[Adam Schafer]

Muhammad Ali.

[Sal]

Oh, yeah. He was the first one to play that game where he would come out and he would, you know, say poems and talk crap. And just before that, you were. You were supposed to be professional. Yeah. And then the fighters figured out and.

[Adam Schafer]

He laid the blueprint for that. Now that's.

[Sal]

That's how you make money. Yeah. The fight is not even the money. The money is like how hyped you can get everybody totally, you know, leading into it. So anyway, I want to talk about one of our partners, Luminos, their GHKCU skin serum. Right. Ghkc Use that peptide. And you know, something dawned on me. GHKCU as a peptide is blue. Yeah, it's blue.

[Adam Schafer]

Yeah. Copper.

[Sal]

If you're. If you're using a. Of course they can add coloring, but look at the ingredients. When you use luminose by Entera, it is a blue. Yeah, it is a blue liquid. Yeah.

[Justin Andrews]

They're not hiding it.

[Sal]

No, it's high. It's because it's got a lot of GHC there.

[Adam Schafer]

Yeah.

[Sal]

It's the highest concentration that I found because I've seen other products out there and they have. They sprinkle it in there. This is like. You're gonna get like 10 times as much in this than you will in other stuff.

[Adam Schafer]

Yeah.

[Sal]

And it's a blue. You can see it when you pull it up.

[Adam Schafer]

Is that completely derived from like a lab or does that come from something?

[Sal]

No, it's synthetic.

[Adam Schafer]

It's synthetic.

[Sal]

It's. It's a. It's a peptide that your body produces. Yeah. But they don't extract. Extract it from something else. They create it. Yeah. Now they don't have a bunch of people. They take it out of them.

[Adam Schafer]

And is it because it's.

[Justin Andrews]

It just Smurfs.

[Sal]

Oh, my God.

[Adam Schafer]

Is like. There's seems to be this range with peptides as far as the. The price of all them.

[Sal]

Yeah.

[Adam Schafer]

And if they're all synthetically made, I would think that they're all reasonably the same price or. Or process to make or. Is there. Why is there Such a wide range.

[Sal]

Because of the concentration. Well. Oh. Between the peptides.

[Adam Schafer]

Some.

[Sal]

Some are harder to get than others. But if you. If you know. So here's what's funny.

[Adam Schafer]

I don't understand that. How. Why are some harder to get if it's all synthetically?

[Sal]

Not everybody makes the peptides. There are certain producers and suppliers of these peptides. So it's not like you're gonna, you know, you don't have, you know, a hundred producers.

[Adam Schafer]

Oh. So that's all pure supply and demand. So it's because. It's. Because it's worked so well. Everybody loves it.

[Sal]

If you know the price of GHKCU in the market and you look at a product that says it has it in it, you could pretty much just through the price alone, figure out how much is in there. Because if a bottle is, you know, $15, you're like, this can't possibly have more than a tiny bit.

[Adam Schafer]

Yeah.

[Sal]

Of GHKC unit because the cost of the raw peptide itself, and so luminos is like, way higher.

[Adam Schafer]

Yeah.

[Sal]

Than anybody else. That's why you could tell, you know, when you point up. Yeah.

[Sal Destefano]

Oh. Just on the reason peptides are more expensive in some cases. Complexity of synthesis and purification.

[Sal]

Yeah, that's what they say. Yeah, that's. Yeah. They. There's people now that are combining. They call it the glow stack. Speaking of peptides, that sounds. If you. Yeah. So you guys know, if you combine pentadeca organate, previously, we would say BPC 157, but now pentadeca Argonate is a better slight tweak on it. Right. So that plus thymus and beta. That's. They call that the Wolverine stack. Right. Because it makes you just heal very quickly. If you add GHKCU to that, they're calling it the glow stack because, yes, you have faster recovery. But, like, talk about skin. This is what now a lot of women are using.

[Adam Schafer]

Just wait, tell me the stack.

[Sal]

What are all GHKCU with Thymus and Beta and Pentadeca Argonate or BPC156.

[Adam Schafer]

So basically, the Wolverine stack added with.

[Sal]

GHKCU, they're calling that the glow stack. And what you're. What you're. You're having a lot of people now talk about and be like, oh, my God, this is like, nothing has made my skin look better than this combination.

[Adam Schafer]

Interesting. Now are the other. I mean, I would think because one of them's tamping down inflammation and regenerative. I would think that those are playing a Role too.

[Sal]

They're all anti inflammatory, they're all regenerative, just different through different methods. And they're synergistic.

[Justin Andrews]

Yeah.

[Sal]

So you get connective tissue, skin, muscle, all that. And so people are like. It's funny, if you go online, you can find people posting before and afters. After 30 days of using these, this stack.

[Adam Schafer]

Are we, are we there yet? Where, where some of these clinics are able to open up, like attached to a gym. I feel like, you know how my.

[Sal]

Buddy'S doing that one? Really? That's what he's. Remember I told you what he's trying to do?

[Adam Schafer]

Oh, he's trying. I know. You did it.

[Sal]

No, they're partnering.

[Justin Andrews]

Oh, they are?

[Sal]

Yeah. And they're gonna, they're gonna start, you know.

[Adam Schafer]

You know, it's one of my. And it always drove me crazy that Bay Area doesn't have more of these, but.

[Sal]

Oh, they will.

[Adam Schafer]

That.

[Sal]

I.

[Adam Schafer]

Well, I'm going a different direction, but you'll get where I'm going with that. Is my favorite is gyms that have like really good smoothie bars inside them.

[Sal]

Yeah.

[Adam Schafer]

Like I am a sucker for buying every day.

[Justin Andrews]

That was like a thing and then they stopped. They don't make money combining it. Yeah, that's such.

[Sal]

They don't.

[Adam Schafer]

Whatever.

[Sal]

Yeah, I know.

[Adam Schafer]

I'm telling you right now, the profit margins on that is way better.

[Sal]

They just don't. People just, they don't make enough money for them to justify having them.

[Adam Schafer]

I don't, I don't buy that. Yeah, because you know you're gonna make so much, you know, selling a, a jug of protein. Like we do say like with a company like Legion or Paleo Valley, the margins on the whole thing. But if you break it up by serving and sell it with a, a banana and some chocolate strawberries or something like, I mean that the margins go up dramatically.

[Sal]

The problem is you have to have someone manning it, making it, you know, clean, washing. You got space taken up for it. They just don't make a. Remember? Okay.

[Adam Schafer]

I mean, Jamba Juice figured it out really well.

[Sal]

Yeah, but that's Jamba Juice. That's not a gym. People aren't going to the gym to, to do that.

[Adam Schafer]

I think that's just it. I think they haven't done a good job of, of building a reputation around. Around it to keep it. I mean, obviously some gyms have proven they've done it, but I've always thought that. And then now that we have this peptide, like imagine your gym.

[Sal]

Tell me. So when I had that Gym where.

[Adam Schafer]

You could get your smoothie and your peptide shots.

[Sal]

Oh, yeah. Oh, that would be huge.

[Justin Andrews]

Well, the Santa Cruz want to go to. They have the peptides there and.

[Adam Schafer]

Oh, he does have it.

[Sal]

Yeah. In there.

[Adam Schafer]

Uhhuh. Oh, wow. Yeah. Yeah.

[Justin Andrews]

Up front. Yeah.

[Adam Schafer]

I didn't know that.

[Sal]

Yeah.

[Justin Andrews]

And also, well, part of the recovery lab. So they, they built a lot of stuff out for the recovery section in the front and yeah, you can, you can sign up.

[Sal]

You know, in, in, in. I think it's in Mexico. There are bodybuilder gyms, like these kind of like high end bodybuilder gyms where you hire a trainer and they put you on anabolic steroids. No, because it's legal. It's over the counter.

[Adam Schafer]

Well, that's like Dubai is like that too.

[Sal]

So you'll hire a trainer.

[Justin Andrews]

Crazy.

[Sal]

And they'll put you on like a stack of anabolics with your trainer. So everybody's like, I have the best trainers in Mexico.

[Justin Andrews]

Real effective.

[Sal]

I got so strong. I mean, just the diebo.

[Adam Schafer]

I mean there's just got to be a. There's a, Got to be a market for the high end client who appreciates those two things. I mean, I would, I would pay, well, the gym pretty price for a gym.

[Sal]

I agree.

[Justin Andrews]

Yeah, totally.

[Sal]

The gym industry, we've talked about this off air is completely divided now.

[Adam Schafer]

I know. And that's why I think this is.

[Sal]

Either real dirt cheap.

[Adam Schafer]

This is why the time there for sure. Again to, to counter your. Your argument for the, the price and like. Okay, so I don't know what Santa Cruz is right now, but it's a higher end.

[Sal]

It's.

[Justin Andrews]

Yeah, well, that's the thing. It's an add on if for those types of amenities. It's a huge.

[Adam Schafer]

So that's how you get me. Right. So it's like I want shakes and smoothies, so my membership's $5 more a month or whatever like that. Like, yeah, okay. Like to have access to that and if you get enough members that agree to 5 more dollars.

[Sal]

You know what's funny? Right now I'm thinking every time you ever go to a gym, you do buy a smoothie.

[Adam Schafer]

If they do, bro, Adam's always. Maybe it's a business there.

[Justin Andrews]

I'm with you.

[Sal]

Maybe it's a bit of.

[Adam Schafer]

Because the Gold gym where I used to grow up, up used to have that. They made the best like. And they had, you know, they had categories as like, you know, lean.

[Sal]

Yeah.

[Adam Schafer]

Mass game. And they were so good. It was like, that was all part of that was. And that was hey, $3.50 was a lot of money to me back then too. I still spent that every single time I came. I'm like I'm getting one of those like it's good.

[Justin Andrews]

I never like the pre made arty ones. It's like to have one that was like made on so different to have.

[Adam Schafer]

A blended one than the ready to drinks inside.

[Sal]

You guys remember the American it was it American bodybuilding? Abb, do you guys remember those? Do you remember those? They were disgusting. I used to drink their Amino Force whatever.

[Adam Schafer]

It was so bad.

[Justin Andrews]

They made Speed stack, right?

[Adam Schafer]

Yes, same. Yes, yes, yes.

[Sal]

Was it?

[Adam Schafer]

Yes. Yeah.

[Justin Andrews]

Ripped fuel. Yeah.

[Sal]

Well Doug, look up abb.

[Adam Schafer]

Dude, rtd. I should have been an investor in that company because I, you know they.

[Justin Andrews]

Should bring that back.

[Sal]

True story.

[Adam Schafer]

Mark and I Mark made his connection my buddy down in, in la.

[Sal]

Oh bro, you're so funny about this. You told me about this. Yes.

[Adam Schafer]

Down in la. Okay this is true story. Okay. With a guy at 7 this was.

[Sal]

Like training you to the next business.

[Adam Schafer]

So he was, he, he had a connection with a guy at 7:11 who would give us like just a little bit over wholesale prices for. So it was better prices I could get anywhere else. Mark and I would go down once a month and load all the way to la. All the way to la. Okay. Six hour drive or whatever it is and load the entire bed up of like and speed stacks. So and then I had dedicated refrigerators at my house to like of speed stack from that. And we would buy it by.

[Sal]

We would buy them, feed them to all your trainers. I used to drink this one called Blue Thunder. Do you remember Blue Thunder? I remember Blue Thunder was. It had everything terrible. Oh horrible. Yeah, it was the worst. But I'm like I'm getting big for sure. Yeah.

[Adam Schafer]

You know I've never looked in to see if how much of that like was had like the real.

[Sal]

It had to be garbage. Yeah, yeah, yeah. Their Amino Force whatever they still, they're.

[Adam Schafer]

Still existing, right Doug?

[Sal Destefano]

Abb.

[Adam Schafer]

Yeah, yeah, I believe so.

[Sal]

Yeah, we're looking Blue Thunder.

[Sal Destefano]

Blue Thunder. Yeah, I'm finding this right now.

[Sal]

Is Blue Thunder still?

[Justin Andrews]

It is in blue.

[Sal Destefano]

No, I don't know if they're selling it.

[Adam Schafer]

I. I see them in gyms sometimes still so they're still around. I wonder who's the parent company or is it abb?

[Sal]

Wow.

[Sal Destefano]

I think it's abb.

[Adam Schafer]

Somebody, somebody had to buy them out by now.

[Sal Destefano]

Yeah, the information on it's pretty.

[Adam Schafer]

It's underground operations.

[Sal Destefano]

Yeah, I don't think they're that active anymore. Maybe they're not even in business.

[Adam Schafer]

I don't know. It's a big money laundering business.

[Sal]

You know, I would, I, I would, I almost would buy some, right?

[Sal Destefano]

Oh, yeah, you can get it.

[Sal]

Each stack.

[Sal Destefano]

You can.

[Sal]

Yeah, but it's not the same.

[Adam Schafer]

Yeah, it doesn't have ephedra. I mean, it's still good. I was drinking it post ephedra too, but it's not this week.

[Justin Andrews]

It's.

[Adam Schafer]

Yeah, it's like it's only 2. It's only 250 million.

[Sal]

I'm going to almost give you a heart attack.

[Justin Andrews]

I'm not going to sprint laps, you know, in a confined space.

[Sal]

It had 200. This is just for the audience understand how, how dangerous and bad this was. 200 milligrams of caffeine, 25 milligrams of a. I think it was 250 stacked and in the bottle said three a.

[Adam Schafer]

Day, so I believe it was 250. And by the way, I don't know if they still have this. They used to have a super speed out of my 50 milligrams, remember?

[Sal]

Wow. How many years off our life do you think? Oh, I don't know, dude. I don't know.

[Sal Destefano]

Just, I like the new one has a proprietary meth xanth stack.

[Sal]

That's just, that's the meth.

[Justin Andrews]

Just added meth.

[Sal]

That's, that's a, that's the chemical name of caffeine.

[Adam Schafer]

Does it give you the breakdown of caffeine in those ones?

[Sal]

No, it's all caffeine now. Look, it's a proprietary.

[Adam Schafer]

No, no, I know, but they normally.

[Sal Destefano]

Will sell the 200 total caffeine is 250.

[Adam Schafer]

250. So yeah, yeah, it was 250 for the regular and 350 for the big monster one. Yeah, that's.

[Sal]

That's hilarious. Anyway, talking about another one of our, our partners. You know, Paleo Valley's meat sticks have completely ruined other meat sticks for me.

[Adam Schafer]

Yeah.

[Sal]

Completely ruined nobody else.

[Justin Andrews]

It's been a while since we talked about them and like, it's crazy because I, that's probably one of the products I eat the most of. Oh yeah, dude, I love those things so much.

[Sal]

It's the, it's because they ferment it. It's that, that's why it's not dry.

[Adam Schafer]

You guys remember that? It was the, it was that that attracted the bear into our house. Oh, yeah, I had hauled, I had hauled up like 20 we had like 25 pounds of it. Like I had this huge like Costco super bag and it was nothing but beef sticks. And I took it up there the like the weekend before up to our place and I left it in our laundry room. Like 90% of them. Yeah.

[Sal]

Wow. Yeah, yeah. And then.

[Adam Schafer]

And then licked our peanut butter jar clean.

[Sal]

That's so weird.

[Adam Schafer]

But I mean there was so much meat sticks and peanut butter and stuff snacks of that. Like he left the rest of the food. Like he got full. Like he ate enough.

[Sal]

Did he poop on the floor?

[Adam Schafer]

Yeah, a little bit. Yeah. Yeah.

[Sal]

He probably stomach hurt afterwards.

[Adam Schafer]

He kept coming back for years after that too because he scored big at that. That time.

[Sal]

You guys know that was it the. That year the goal was it that year the golf tournament happened and they. The bear was caught.

[Adam Schafer]

The same bear ran across the on.

[Justin Andrews]

Yeah.

[Sal]

Right.

[Adam Schafer]

During the tournament.

[Sal]

That's the bear that came to.

[Adam Schafer]

It is 100. It is. That's why it was so true.

[Justin Andrews]

I was right across from our house.

[Adam Schafer]

My budd that are big golfers were like, oh, check this out. He's like, hey Adam, and this is your place.

[Sal]

I'm like, that's the bear.

[Adam Schafer]

That's the one.

[Sal]

That's the bear.

[Adam Schafer]

You know our paleo valley.

[Sal]

It should have turned that into a commercial.

[Adam Schafer]

That actually would have been a good commercial for them. That have been great.

[Sal]

Joy Mode is a pre sex supplement that has been shown to dramatically improve blood flow. What does that mean? Things are harder. It works good. It's effective. It's science backed. Go try it out. Go to tryjoymode.com mindpump Use the code mindpump. Get 20% off. Back to the show.

[Sal Destefano]

First question is from GH Fitness. Are adduction and abduction machines actually useful?

[Adam Schafer]

We haven't talked about these in a long time.

[Sal]

It depends on what you could grow.

[Adam Schafer]

Bad girl machines.

[Sal]

Yeah, it depends on what you're using them for. For correctional exercise purposes. If there's a dysfunction, I can see value. I can see value in a particular type of person who needs to strengthen the ability to abduct or adduct. So abducting is bringing the legs apart. Adducting is bringing them together. By the way. You want to know how I remember that from my first certification. You add, add and abduct. Take away like an alien sticking. Anyway.

[Justin Andrews]

Yeah.

[Sal]

Aside from that, not really. Now most people don't use them for correctional exercise purposes. Most people use them because they want to build the sides of their body and the insides of the Thighs, but you're not gonna get.

[Adam Schafer]

I'm gonna make the. Because I, I remember having this debate with some people and I, I'm like, you could throw them in the trash, in my opinion. And the reason why is because the, the only argument for it is what you just said. And even that if you, if you're a good enough trainer that does corrective exercise, I can think of things like Miguel planes, tube walking, side lunges, side lunges, side squats. There's just, there's a, there's a, a plethora of movements that I would do instead of that. If I was trying to address that thing. I cannot think of a case where I was doing it for corrective reasons and I would default to that machine instead of doing one of those other movements. So that's the reason why when, when people bring this machine up, I go, yeah, it's pretty much worthless. But can you make a case to do it? Yeah, you could.

[Justin Andrews]

Bowlegged dudes. I think there's a case there.

[Sal]

So I, I, I started using it. My daughter use the abduction machine, but that's because I'm not there to train her. So she's 15. And there's a couple things I have her do because I know what the risk factor is for ACL tears in female athletes. And I know part of that, it's more complex than what I'm about to say, but part of it is lateral stability. And so I'm not, if I'm not there to train her, I'll have her help on the abduction machine. So typically when I write up a workout for her, that's what I'll have her do.

[Adam Schafer]

Yeah, I mean, the glute meat is involved in that also. And you can make the case for that. Most people that have sleepy butt syndrome have a bit of a problem with that. A lot of times we have this slight internal rotation of the femur and the feet, kind of pigeon toe in, or feet flatten. And because of that, people have a really poor connection to the glute meat. And so then you can make the argument in the case. So, like, you know, you, you're getting that involved and some, so there's some value there. I just think that, you know, talented, good trainer training, it's like, it's, it's a, it's up there.

[Sal]

And most people, most useful. Most people wouldn't really need, need any. Like, if you're going to spend, you know, 20 minutes on this, like, you're better off lunging or squatting.

[Adam Schafer]

You'll Get, I mean I, I love assisted Miguel planes better for something like that man, I'll do that for sure. If you haven't done that, if you're whoever put this question in, look up assisted Miguel planes and do that movement instead. You get far more benefit.

[Sal Destefano]

Next question is from Samantha J. Belonga. How do you set a goal for how much muscle to build during a certain period of time? I have a six months of a slow season and I want to set a muscle goal instead of a weight loss goal.

[Sal]

You know what's so I'll help this. I'm going to help you right now and it's great that you have a muscle goal but I would a, a better goal that would, would be strength. Because this, because a muscle goal is hard to quantify. I guess you're going to do what body composition tests each time if you're more or less hydrated to parse that.

[Justin Andrews]

Out, it's going to be tough.

[Sal]

But strength is a great predictor of muscle growth. It's a very strong correlate. You're better off having a strength goal instead of a muscle in a six month period. I don't know who this is, I don't know how advanced you are but it's reasonable to say in six months with targeted strength training for strength with a calorie surplus, you could add 10 to 20% to some of your major lifts, maybe more depending on how, how.

[Justin Andrews]

How new you result in muscle mass.

[Sal]

And that'll give you muscle.

[Adam Schafer]

Yeah, yeah. I, I just caution somebody of putting a number on something like this like oh I should be able to gain £5 or £10. Well let's say you gave a goal you both those could, could be reasonable goals. Five pounds of muscle in that period of time and then you don't hit it. But you were following an incredible program.

[Sal]

Yeah.

[Adam Schafer]

But you also weren't the most consistent with your protein intake. And so did you. Do you throw the program away because it must not be working or do you think you need to do something different with the program when you, when you actually did the perfect program but you failed to hit your protein take? So there's other variables involved here that.

[Sal]

That'S why I say I think strength's so good it'll tell you if you're getting stronger, you're going to build muscle. Just aim for that.

[Adam Schafer]

Yeah. And I, and it is, it's just you caution someone for saying like oh I should be able to do this in this time and then if I don't therefore it's didn't work. The plan didn't work. And then, then you, you gotta ask yourself, then why didn't it work? Was it, was it the plan or was it how you executed the plan? Was it also recovery and rest and stress? And so there's a lot of variables involved. To hold yourself to a standard and then potentially not hit that standard and then chalk that up as, oh, I failed, I didn't do a good job.

[Sal Destefano]

Next question is from Fulville Castle. Are saturated fats just plain bad or should they still be consumed in moderate quantities?

[Sal]

Yeah, I haven't heard from this guy in a long time. Yeah, there is a wide individual variance with saturated fats. So saturated fats in the data, high consumption tends to have a negative effect on lipids. So you tend to see ldl, you know, perform a little worse with saturated fats. But, but there are, there's a significant percentage of people where this just doesn't make a difference. And then there's a percentage of people where saturated fats make a big difference. Like some people can eat a healthy diet and their blood lipids are off and you have to really cut saturated fat down to make a difference.

[Justin Andrews]

There's a genetic component to that huge.

[Sal]

I can eat so much saturated fat and my lipids are always amazing. This has almost no effect on my blood lipids whatsoever. So I'm in that category.

[Adam Schafer]

I mean, would you say, though, generally speaking, that having moderate quantities of it is probably a good overall thing for people? Not even just for. Because of how you process saturated fats, but just also just from the amount of calories and stuff that comes there. If somebody's eating a high saturated fat diet, they're also probably consuming a lot of extra.

[Sal]

And the problem with that is when you say that immediately people eliminate animal sources of protein.

[Adam Schafer]

Yeah.

[Sal]

And that's typically not a good idea.

[Adam Schafer]

Well, maybe that's a better way to say actually. I mean, and that's kind of how I, I think I would tell my clients is like, so long as it's coming from animal sort from protein. I never really stressed about it. Unless you had. Unless I had an outlier that had some weird. I had. I haven't had anomaly.

[Sal]

I've. I've had a few people like that. Not a lot where.

[Adam Schafer]

Don't be getting saturated fat from other places from processed junk food like that. Like, yeah, let's eliminate that. But if you're getting, if you're getting saturated fat, it's coming from a ribeye steak or some tri tip or some Stuff like that. Like, or some chicken thighs or. I'm not. I'm not.

[Sal]

Like I was saying, like, in most of my career training clients, the ones that were consistent doing all the things right, there were very few people where. Where they brought back their lipids. And I was like, okay, we're doing things right, but it looks like we have to reduce saturated fat intake and increase other types of fats and. But most of my clients, if their calories were appropriate, they were exercising. It was whole natural foods made. No, like, they were great. Everything was good.

[Sal Destefano]

Next question is from Kimberly Jorgensen, 25. I recently had to lighten my squat weight significantly to work on getting below parallel. When increasing the range of motion in a movement, are you still able to build muscle even if you have to decrease the weight?

[Sal]

You probably build more muscle.

[Adam Schafer]

Yep, Yep.

[Sal]

A good full range of motion. By the way, you have to lighten the weight because you're just not as strong. So the intensity is still good.

[Justin Andrews]

It's a different exercise at that point.

[Sal]

It's just. It's. But the intensity is still high. And I'll take the extreme, right. What if you just loaded yourself with tons of weight and did a short range of motion? Are you going to build more muscle? No, no. Full range of motion tends. Generally performs better, is more functional, is healthier, builds more muscle. So you're better off going lighter with good form with full range of motion than you are going heavier with a shorter range of motion.

[Adam Schafer]

I actually remember this, going through this in my personal journey of. And I had a picture somewhere on social media, and I've shared it before on this podcast. A long time ago, there's a picture of me squatting 3:15 before I went on my mobility kick and really tried to work on my squat depth. And I got 315 on my back and getting down to parallel. Like, that was in for reps. I don't know how many was like five or six reps or something like that. And that was kind of like, that was really heavy for me. 315 and. But I had worked up to get to that point. And I remember when I started working on mobility, I had to come all the way down to like 185 to, like, get in, like, real depth. And I remember even having that kind of feeling like, oh, this sucks. I'm gonna get. But I actually remember working my way from 185 up to 225. By the time I was at 225, my legs were already bigger than it had ever been in my life before and I wasn't even to 315. And what was really cool was eventually that squat that I'd never seen over 315 ended up getting up all the way up to a 405 squat with full depth. And that's the best my legs ever looked by far. And so I was squatting significantly less weight than what I was to parallel with bigger, stronger legs. And so don't be afraid of that. You're, you're not going to lose. You will actually end up gaining more with the newfound range of motion.

[Sal]

Look, if you like the show, come find us on Instagram. We'll see you. It's mindpumpmedia.

[Sal Destefano]

Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically, improve your health and energy, and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps Aesthetic nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The 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.