2854: The Optimal Sets & Reps at Every Intensity ! Soviet Science Explains

Summary

Mind Pump: Raw Fitness Truth

Episode 2854 – The Optimal Sets & Reps at Every Intensity! Soviet Science Explains
Release Date: May 9, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

In this packed episode, the Mind Pump crew dives deep into the legendary Soviet sports science that revolutionized strength training and athletic programming. Focusing on sets, reps, intensity, and periodization, they outline "six training secrets" used by Soviet scientists to build world-class athletes—many of which still inform the best programs today. The episode also features several live call-ins where the hosts deliver tailored advice to listeners on topics like training with CrossFit, recovering from low energy availability, maintaining fitness on brutal work schedules, and strength training for hypermobility.

With humor, blunt honesty, and decades of combined experience, the hosts break down complex ideas and debunk enduring fitness myths, blending technical details with the realities of everyday training and coaching.

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Key Segments & Insights

1. Soviet Sports Science: The Myths vs. The Truth

(03:22 – 22:00)

• Myth-busting the Soviet Athlete:
  The hosts clarify that while the Soviet Union had access to unique pharmaceuticals, their main edge was unparalleled scientific rigor—dedicating huge resources and developing cutting-edge training methodologies.

  • “It wasn't the drugs, it was their training techniques that were superior.” (Sal, 03:54)

• High Volume, Moderate Intensity Training:
  Soviet coaches prioritized volume (reps & sets) within 50-85% of 1RM, perfecting movement patterns over constant maximal effort.

  • “They perfect movement over, really overloading there.” (Adam, 07:28)
  • “Practice these lifts, maximize technique, train at like, you know, 60 to 80 intensity all the time. Most of the time they're the ones that make the best gains.” (Sal, 10:10)

• Scientific Approach vs. Bodybuilding Dogma:
  Modern gym-goers still overemphasize training to failure and short-term intensity, despite long-term studies favoring moderate, consistent training. The Soviets experimented over years, not just weeks.

  • “The best strength coaches know this—the problem is the most jacked looking person gets on a magazine or communicates on social media and so we listen to that guy…” (Sal, 09:31)

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2. Prilepin's Chart: Sets, Reps, and Intensities

(14:14 – 16:36)

• Prilepin’s Chart – The Gold Standard for Optimal Volume:
  Developed off thousands of elite lifter logs, this chart determines how many sets and reps you should do at specific percentages of your 1RM—for strength and power without burnout.

  • 55–65% 1RM: 3–6 reps/set, 24 total reps
  • 70–80% 1RM: 3–6 reps/set, 18 total reps
  • 80–90% 1RM: 2–4 reps/set, 15 total reps
  • 90%+ 1RM: 1–2 reps/set, 7 total reps
  • “This is a chart that they used...to just discover, like, what was the optimal amount?” (Sal, 15:46)

• Modern Gym Mistakes:

  • Most people train with higher perceived effort, often exceeding these guidelines and confusing effort with productivity.
  • “Most people will be like, I don't even feel like I worked out.” (Sal, 16:14)

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3. Soviet Innovations: Plyometrics and Power

(16:39 – 21:20)

• Plyometrics & The "Shock Method":
  Soviets invented the depth jump and translated concepts into explosive athleticism.
  • “Power is what makes you dangerous in any sport. Strength is cool. Power kills.” (Sal, 17:03)
  • Proper plyometrics are about maximum intent—full recovery between sets, not just “getting tired.”
    • “The intention is everything with plyometrics.” (Adam, 19:47)
  • Average people lose speed and quick movement with age, so basic plyo work is valuable for all.
    • “If you lose your ability to move fast, to move quickly, you lose it.” (Sal, 19:07)

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4. Periodization, Recovery, and Practical Programming

(21:09 – 25:06)

• Undulating/Structured Periodization:
  Unlike the Western “keep pushing till burnout” mentality, Soviets planned deload phases—reducing volume/intensity even when athletes “felt good.”

  • “If you wait until you feel like you need a break, it's too late.” (Sal, 21:57)
  • After a PR, the following week should be a deload, not another push.
    • “Literally, you hit a PR the next week. Go deload.” (Sal, 23:19)

• Submaximal, High-Frequency Reps:
  Most work was done far from failure, focusing on technique and bar speed—enabling frequent quality training and consistent gains.

  • “70% feels easy. If you’re listening...you’re gonna leave your workout feeling like you waste your time. This is how they would train most of the time.” (Sal, 24:14)

• Complex/Contrast Training (Post-Activation Potentiation):
  Mixes heavy lifting with explosive movements (e.g., a heavy squat, then a jump) for maximal neural and power development.

  • “You do like a heavy single and then you go jump right afterwards. You’ll get higher…” (Sal, 25:17)

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5. Live Q&A: Practical Solutions for Real-Life Fitness Hurdles

(Approx. 56:14 – 106:48)

a. Josh (CrossFit Powerlifting Transition) [56:14–68:33]

• Problem: Lost weight via high-frequency CrossFit, but craves more powerlifting while keeping the community and mental health benefits of CrossFit.
• Advice:
  • Limit CrossFit to 3 days/week for best results, adding 1–2 powerlifting sessions only if intensity is managed.
  • Use non-gym days for active recovery—walks, disc golf, mobility work.
  • Lower intensity on some WODs; involve community for accountability.
• Notable:
  • “The most valuable thing of all the things we talked about...is the community.” (Sal, 59:44)
  • “You coaching someone else is gonna really help you.” (Sal, 65:36)

b. Kelly (Relative Energy Deficiency) [68:33–78:21]

• Problem: Under-eating, overtraining, lost cycle; struggles to increase calories without major discomfort or body image stress.
• Advice:
  • Ignore the scale/mirror; focus on strength and feeling better.
  • Add 200 kcal/week, pause as needed, target at least 2,400–2,500 kcal/day given workload.
  • Outsource “reverse dieting” to a coach for accountability and mental support.
• Notable:
  • “What feels comfortable for you is actually what's unhealthy…It's gonna feel uncomfortable for a while.” (Sal, 70:11)
  • “It's going to take an extended period of time for your body to get healthy and then respond.” (Adam, 77:28)

c. Ted (Truck Driver – Sleep & Training on a Brutal Schedule) [78:21–87:09]

• Problem: New work rotation causes severe sleep fragmentation; anxious about maintaining health, fitness, and family time.
• Advice:
  • Prioritize sleep quality as much as possible; let training frequency drop if needed, keep sessions low intensity.
  • Reinforce core/posture (suspension trainer, bands), mobilize during work breaks.
  • Fasting during work is fine if easier; stay hydrated.
  • Doing “everything right” in tough circumstances—sometimes that’s the win.
• Notable:
  • “Your peers aren’t good examples of what you will look like in 20 years...If you're eating well, you're strength training...you're gonna be good.” (Adam, 86:11)

d. Alexandra (Hypermobility & Training for Trainers) [88:48–106:48]

• Problem: Hypermobility/Ehlers-Danlos Syndrome makes traditional training risky—joint laxity, poor internal cues, repeated setbacks.
• Advice:
  • Flip the usual script: Use machines, limit range of motion, and prioritize isometric contractions—especially “yielding” isometrics in the stable mid-ranges.
  • “Strengthen the shorter ranges with isometrics, then, eventually, progress toward more range.”
  • For career: Start in a high-volume, big box gym for reps and business experience. Consider Mind Pump’s Elite Trainer Academy.
• Notable:
  • “Isometrics is your best friend...move like you’re trying to move something that’s immovable.” (Sal, 93:06)
  • “You'll be a better trainer going in person first anyway.” (Sal, 103:43)

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Notable Quotes & Memorable Moments

• “It wasn't the drugs, it was their training techniques that were superior.” (Sal, 03:54)
• “Power is what makes you dangerous in any sport. Strength is cool. Power kills.” (Sal, 17:03)
• “If you wait until you feel like you need a break, it's too late.” (Sal, 21:57)
• “Most people treat their workouts like it's the competition… The Soviets understood, they're like, no, we're training for the competition on this date.” (Sal, 13:53)
• “What feels comfortable for you is actually what's unhealthy.” (Sal, 70:11)
• “You have a range of motion that you don’t own… so we don’t want to play with that.” (Sal, 98:52)

Memorable Tangents:

• The guys riff on gym posing, the myth of women attracted by male lifting feats, generational quirks, and the underwhelming allure of VR technology.
• Their typically sarcastic banter shines through moments like trying post-PR deloads (“I'd rather punch myself.” (Sal, 22:51)) and discussing the "real" audience for gym show-offs (“It’s always other dudes.” (Sal, 44:28)).

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Episode Structure with Timestamps

• [03:22] Soviet sports science—history, focus on scientific training
• [07:28] The shift to high-volume, technique-based lifting
• [09:31] Western bodybuilding dogma vs. Soviet empiricism
• [14:14] What is Prilepin’s chart? The real optimal sets/reps at each intensity
• [16:39] Plyometric science and the “shock method”
• [21:09] Periodization, the art of deloads, and how to really train long-term
• [25:06] Contrast/complex methods: heavy + explosive pairings
• [56:14] Listener Q&A (CrossFit, energy deficiency, sleep/work schedule, hypermobility)
• [88:53] Coaching careers: how to get started, why volume matters, upskilling as a trainer
• [106:51] Wrap-up, client success stories, and final career/gym advice

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Final Takeaways

• Science trumps “all out” intensity—and the best coaches plan for the long haul.
• Optimal volume and intensity guidelines (like Prilepin’s) WORK—but feel easier than expected.
• Real progress = quality reps, moderate effort, intentional recovery, and ADAPTATION—not burnout.
• Community, accountability, and individualizing your approach matter as much as the numbers.
• If your life circumstances are tough, doing “enough” is victory; perfect doesn’t exist.

For more raw fitness truth and to connect with the Mind Pump crew, find them @mindpumpmedia or mindpumppodcast.com.

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Transcript

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most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode. Live callers called in and we coached them on air. But this was after the Intro. Today's intro, 52 minutes long. We're talking about fitness and training, muscle building, fat loss, all kinds of cool stuff, even current events in family life. By the way, if you want to be on an episode like this, here's what you do. Submit your question to mplivecaller.com now this episode is brought to you by some sponsors. The first one, Ketone iq. This is an exogenous ketone supplement. What does that mean? You drink it. Now you're in ketosis and you get all the benefits of ketosis. More dopamine, more focus, more energy. You feel really good. But you don't have to avoid carbs. Go check them out. Go to ketone.com that's K-E-T-O-N E.com mindpump or on that link you'll get 30% off your subscription order plus receive a free gift with your second shipment. This episode is also brought to you by Crisp Power. This is a delicious high protein pretzel like snack. Many different flavors like cheddar, flaming everything bagel. They taste good. 25 to 28 grams of protein per bag. So if you like to snack but you want to hit your protein targets, here's what you do. Go to crispower.com mindpump Use the code mindpump. Get 10% off. Also this month, buy any Maps 15 style workout program. Get another one for free so you can get any Maps 15 program and then get any other one for free. Go to maps15bogo.com all right, real quick.

[Podcast Host 3 (Adam Schafer)]

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[Podcast Host 2 (Sal DeStefano)]

For decades, the Soviet Union produced the most incredible strength athletes ever. They crushed everybody. And today we're going to talk about six training secrets that the Soviet Union scientists discovered. Some of these you may know, some you may not know, but we're going to break them down. If you want to train like the best D ball, listen up.

[Podcast Host 3 (Adam Schafer)]

Yeah, it's not anabolic steroids.

[Podcast Host 2 (Sal DeStefano)]

It was not. D ball was American.

[Podcast Host 4 (Adam Schafer or another co-host)]

Oh, is that true?

[Podcast Host 2 (Sal DeStefano)]

Yeah. Danaball was the American steroid that the American lifters were using.

[Podcast Host 5 (Justin Andrews or another co-host)]

Oh, so what do they use first?

[Podcast Host 2 (Sal DeStefano)]

They use their own, I don't know, they use their own anabolics. But the perception the what people thought that the Soviets were doing or the East Germans were doing was using most steroids. And when the, you know, the Soviet Union collapsed, the Berlin Wall fell. You know, the wall came down and their scientists started coming over here, their coaches started coming over here and we started learning about what they were doing. It wasn't the drugs, it was their training techniques that were superior. So for people who aren't familiar. Right. So the Soviet Union, this is back when they were, you know, obviously it was a communist country. It was massive and they devoted so much time, energy and resources on producing the Best athletes. Because the goal was during the Olympics to showcase their superiority. So you had this like, huge debate at the time, which is now largely, you know, everybody knows which is better. But back then it was like, what's better, Communism or capitalism? And when the Olympics came around, it was like, let's see who wins. Right. And you had the Cold War going on. Nobody wanted to go to war. Cause everybody had nukes. So the way that you, you know, bragged was we got the best athletes. And the Soviets took their money, time and energy. They took scientists. And they were the first ones really to view training. True scientific programming, sleep, all of it through a scientific lens. And of course it helped. It didn't. It didn't hurt that they told athletes, you're mine, now you live with us.

[Podcast Host 3 (Adam Schafer)]

Yeah. They had full commitment.

[Podcast Host 2 (Sal DeStefano)]

Yeah. So. And they came out. I mean, some of the training modalities and techniques and things that we now kind of understand or take for granted came from the Soviet Union, which is. Yeah. Which is pretty cool.

[Podcast Host 4 (Adam Schafer or another co-host)]

Don't. Don't.

[Podcast Host 5 (Justin Andrews or another co-host)]

Them and China both, like, start this at a really young age with their kids too.

[Podcast Host 4 (Adam Schafer or another co-host)]

Right.

[Podcast Host 5 (Justin Andrews or another co-host)]

Like a lot of the stuff that's built in, like public schools is. I was watching a video the other day. I wish I remember. I wish I would have shared it with you guys. It was kids that were. I want to say they were only in maybe first or second grade. And the stability training and coordination stuff that they had the. The whole classroom doing was like. To think you got a whole classroom

[Podcast Host 4 (Adam Schafer or another co-host)]

of kids able to do that as well.

[Podcast Host 5 (Justin Andrews or another co-host)]

You would never see that in you. There's no way you would get a whole classroom of kids.

[Podcast Host 3 (Adam Schafer)]

Yeah. Everybody doing the same movements, in sync.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yes.

[Podcast Host 3 (Adam Schafer)]

It was like uniform, tight.

[Podcast Host 2 (Sal DeStefano)]

Now these days we produce the best athletes, generally speaking, unless you talked about specific sport. But the US Tends to win the most gold medals. But at that time, strength training was never. Wasn't viewed because you had Olympic lifting. It's an Olympic sport. Right. You have other sports that rely on strength, but Olympic lifting is like, this is a strength sport. And strength training didn't have a lot of science behind it. Like, the understanding around strength training was like, well, this is what I do. This is how I train and I'm the best. So therefore, here's what I think. And so nobody really took this scientific approach until the Soviet Union did and they discovered some pretty interesting things. So I'll go over one of them. One of them was their high volume, moderate intensity lifting. So they performed a majority of their lifts oftentimes between 50 to 85% range of one rep max. And they emphasized volume over maximal effort. And athletes back then, our strength athletes, like, the way they trained was very linear. It's like, let's go see how strong we are. Let's keep trying to get stronger. The Soviets said, no, let's get you practicing these lifts and keep the intensity.

[Podcast Host 3 (Adam Schafer)]

They perfect movement over, over. Yeah. Really overloading there.

[Podcast Host 2 (Sal DeStefano)]

Yes. And what it did is it built incredible strength adaptations. Work capacity, minimize burnout.

[Podcast Host 4 (Adam Schafer or another co-host)]

Were they.

[Podcast Host 5 (Justin Andrews or another co-host)]

Were they measuring back then how much the athlete could tap into their strength? Meaning, like, we have studies that show like. Like the Olympic lifter that can utilize, you know, 90 something percent of their strength capacity. The average person's only like 65 or 70%.

[Podcast Host 2 (Sal DeStefano)]

I think that came later.

[Podcast Host 5 (Justin Andrews or another co-host)]

Did that come later?

[Podcast Host 2 (Sal DeStefano)]

Yeah, I think that came later. But what they did is they just. They treated it like a study and they said, let's take these athletes, let's train them this way. Let's train them this way. What are the things we have to consider? Let's start messing with some variables. And when you look at, like, when you're doing things from a scientific lens, here's what happens when you don't do that, is you'll have your outliers and your tendencies to look at the outlier and say, oh, that's the way to train. They were treating it like a study. You take a sample size, what works the best.

[Podcast Host 3 (Adam Schafer)]

Cool.

[Podcast Host 2 (Sal DeStefano)]

Now let's apply it to some of our best athletes and see how that works. And what they found was training at super high intensities often wasn't the best. The often the best thing to do was to practice lifts at kind of this moderate intensity. And this is why we communicate this on the show.

[Podcast Host 3 (Adam Schafer)]

I mean, shows you the importance of recovery.

[Podcast Host 2 (Sal DeStefano)]

Totally.

[Podcast Host 5 (Justin Andrews or another co-host)]

It's funny that. I mean, this is. You're talking about like the 80s right now, right?

[Podcast Host 2 (Sal DeStefano)]

Oh, no, this. I mean, they started doing this way early 50s, 60s, 70s is really, really started to take off. You know, by the 80s, they started to, you know, late. What was it? When did the. When the Berlin will fall. Berlin Wall fall. 89.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah. So it was early 80s.

[Podcast Host 2 (Sal DeStefano)]

Yeah, yeah. 70s, 80s.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah. Late 70s, early 80s that we. We understood the science. Yet it's so common to see somebody training to failure all the time and pushing the intensity and volume in their workouts.

[Podcast Host 2 (Sal DeStefano)]

Yes.

[Caller 1 (Ted)]

Why?

[Podcast Host 4 (Adam Schafer or another co-host)]

Why?

[Podcast Host 5 (Justin Andrews or another co-host)]

If we saw this now, for 40 years, we've understood this science, yet we still tend to go about it the wrong way.

[Podcast Host 2 (Sal DeStefano)]

We don't. The best strength Coaches know this.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Find a strength coach. Strength conditioning world knows this and they know this. The problem is the most jacked looking person gets on a magazine or communicates on social media and so we listen to that guy or that girl when the science says something totally different. The other problem is that the studies that we have are these short studies. 16 weeks. Soviets were studying these people for years. How do we keep improving over long periods of time? You know, like, you guys know this as trainers. You know, I could train someone if they're well rested and well fed, we could do failure training and see some pretty cool results in like six weeks, maybe 12 weeks.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, yeah.

[Podcast Host 2 (Sal DeStefano)]

Train someone for a year, two years, three years. The person who practices the lifts, maximizes technique, trains at like, you know, 60 to 80 intensity all the time. Most of the time they're the ones that make the best game.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

This only really resonated with athletes. I think that's probably why like our culture didn't really adopt it, you know, quite as, as frequently. And two of these, like, you know, gym influencer, like.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

You know, bodybuilder type, you know, have a totally different approach which I think just totally took over.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah. I mean, because there, there's obviously studies that support failure training and hypertrophy.

[Podcast Host 2 (Sal DeStefano)]

Sure.

[Podcast Host 5 (Justin Andrews or another co-host)]

And, but we've always communicated that on the show of like, you know, that's in the context of this short window.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

You know, and it's like at one point that that trick doesn't keep working.

[Podcast Host 2 (Sal DeStefano)]

That's right.

[Podcast Host 5 (Justin Andrews or another co-host)]

And so what it looks like is like, okay, so you have the, the

[Podcast Host 4 (Adam Schafer or another co-host)]

group that you know, is going to

[Podcast Host 5 (Justin Andrews or another co-host)]

just consistently trade the intensity for volume and practice. That's going to be this like slow, gradual climb.

[Podcast Host 4 (Adam Schafer or another co-host)]

You see the, in the short four, six weeks, you know, you're going to

[Podcast Host 5 (Justin Andrews or another co-host)]

see that failure training spike here, but then it's going to have a hard fall off and then plateau where they're just going to keep, you're going to keep going. So you extend that out. Yeah, you're going to extend that out six, eight months, a year. And it's not even close. The person that was constantly, you know, tilting into over training and training and failure all the time.

[Podcast Host 2 (Sal DeStefano)]

When I learned about this stuff, I, I applied it to my own training. This is when I got strength gains I'd never seen before. And it was because I went from training, you know, failure intensity to practice these lifts, practice them often. Don't train at that super high intensity and, and also be smart about when you add weight. So that's another thing too. When a scientist is training you or a coach who's a scientist or strength coach is training you. Here's what often happens with the athlete. I feel good, let me push it. And the strength coaches say, nope, nope, this is, this is. You got three more weeks of cruising before we push it up. But I feel great. I want to push it. No, no, we got three more weeks of training at this, at this.

[Podcast Host 5 (Justin Andrews or another co-host)]

Well, it's like you can only pull that lever one time.

[Podcast Host 2 (Sal DeStefano)]

That's right.

[Podcast Host 5 (Justin Andrews or another co-host)]

You know, once you pull that, I'm, you know, going to failure or max intensity. It's like it's done. Like so that's where my whole, you

[Podcast Host 4 (Adam Schafer or another co-host)]

know, the goal is to do as

[Podcast Host 5 (Justin Andrews or another co-host)]

little as possible to elicit the most change came from is like, I want

[Podcast Host 4 (Adam Schafer or another co-host)]

to do as little as possible so

[Podcast Host 5 (Justin Andrews or another co-host)]

I can save these levers that I can pull. As I reach these little plateaus throughout this, if I go all out, right out the gates and I pull all the levers at once, it's like, sure,

[Podcast Host 4 (Adam Schafer or another co-host)]

I might see this great, you know,

[Podcast Host 5 (Justin Andrews or another co-host)]

30 days, you know, but then after that it's like done, done.

[Podcast Host 2 (Sal DeStefano)]

And you know, it's. By the way, here's your more evidence. So obviously we have a fitness podcast. When people call in, there's a bit of a self selection bias of people who work out and are fitness fanatics. Okay, nine out of ten times. Okay, if you listen to our show, nine out of ten times, our advice is to reduce volume, reduce intensity. Everybody comes back with better results. Why? Because they're doing exactly what you're saying. They've been pushing, pushing, pushing overload. Yeah. And so we bring them back, Boom, the body.

[Podcast Host 5 (Justin Andrews or another co-host)]

Not to mention too, the other variable that I think we just, we, we need to collect, to pay attention to

[Podcast Host 4 (Adam Schafer or another co-host)]

is that a lot of these studies that were done are done on these

[Podcast Host 5 (Justin Andrews or another co-host)]

athletes that are like full time athletes too, you know, and that's all they did was eat, train, sleep and, and you know, and, and play with these,

[Podcast Host 4 (Adam Schafer or another co-host)]

these levers where it's like the average

[Podcast Host 5 (Justin Andrews or another co-host)]

person goes to work, has a kid crying at 2 o'.

[Podcast Host 2 (Sal DeStefano)]

Clock.

[Podcast Host 3 (Adam Schafer)]

Variables.

[Podcast Host 5 (Justin Andrews or another co-host)]

Gets out in a fight with their husband, their wife the day before. Like there's so many other stress factors that the average person is, is constantly trying to balance while also stretching their capacity to train and push towards these goals. And you have to factor that in.

[Podcast Host 2 (Sal DeStefano)]

Yeah, they see, you know, when you do this, right, Your workouts are not competition. Most people treat their workouts like it's the competition. And this is what the Soviets understood, they're like, no, we're training for the competition on this date. The training is not going to be like the competition, the next one. I was not familiar with this. Maybe you are, Justin. Have you ever heard of Prlepin's chart? Have you ever heard of this?

[Podcast Host 5 (Justin Andrews or another co-host)]

Prolepin's chart?

[Podcast Host 2 (Sal DeStefano)]

So this is by coach Alexander Prlepin. He analyzed thousands of elite lifters logs. And I had to go deeper because I'm like, what? So what he did, I'm going to read here because I was not familiar with this. So it's a foundational guideline from Soviet sports science for determining optimal sets, reps and total volume based on training intensity. So he, he developed this in 1975. He analyzed all these training logs and he produced the best strength and power gains while presuming technique, bar speed and recovery. This is what it looks like. This is crazy. 55 to 60% of one rep max. You did three to six reps per set. The optimal total reps, 24. So in other words, if you did 55 to 65% and you did six reps, once you got to 24 reps you were done. If you did three reps, basically four sets of six or eight sets at three.

[Podcast Host 5 (Justin Andrews or another co-host)]

Right, right, right.

[Podcast Host 2 (Sal DeStefano)]

So the total reps is what he looked at. Supersede 12.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's so low a volume.

[Podcast Host 2 (Sal DeStefano)]

Another one.

[Podcast Host 4 (Adam Schafer or another co-host)]

And at 55 to 65%.

[Podcast Host 2 (Sal DeStefano)]

Yeah, look at this one. 70 to 80% of one rep max. 3 to 6 reps 18. 18 optimal total reps. Doug has a, has a, has a range there between 12 to 24. But I have the exact number. 80 to 90% of 1 rep max, 2 to 4 reps per set, 15 optimal total reps 90 plus like you're really pushing it. 1 to 2 reps per set, 7 total reps, only 7 total reps. Wow. So this is a chart that they used based off of all these training logs and analyzing them to just discover like what was the optimal, what was the optimal amount?

[Podcast Host 4 (Adam Schafer or another co-host)]

What do you think?

[Podcast Host 5 (Justin Andrews or another co-host)]

What do you think the average gym goer is messing? Like when you look at that, they

[Podcast Host 2 (Sal DeStefano)]

go by like how much they can do.

[Podcast Host 5 (Justin Andrews or another co-host)]

They're, they're, they're, they, most of them are probably moving in the 70 to 80 minimum.

[Podcast Host 2 (Sal DeStefano)]

Well, I'm going to say this is

[Podcast Host 3 (Adam Schafer)]

so much more skill driven.

[Podcast Host 2 (Sal DeStefano)]

I'm going to paint, I'm going to paint the picture. If you're a lifter and you're working out with a weight that's let's say 60% of your one rep max. Yeah. Okay, so let's say your max is £100. So you're working out with £60 just to make the numbers easy.

[Caller 1 (Ted)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

And you're doing sets of three to six reps. Yeah. Okay, you're. Once you hit about 24 reps total, you're done. Most people will be like, I don't even feel like it worked out. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah. Yes.

[Podcast Host 2 (Sal DeStefano)]

I didn't feel like it worked out.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah. That barely will feel like a warm up for a lot of people. Yeah.

[Podcast Host 2 (Sal DeStefano)]

They'll be like, this is easy. I could do way more. Like I should be able to push myself more. Yeah. So this is why it's so wild. Yeah. How it kind of breaks down.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's cool. And I've never seen that before.

[Podcast Host 2 (Sal DeStefano)]

Next up. Now, one thing that the Soviets did which was really cool. If you do any kind of plyometric training or you try to improve explosive power, you got to give the credit to the Soviets. They're the ones that really figure this out. And they're the ones that figured out what's called the shock method or depth jumps. So a plyometric, when you do that,

[Podcast Host 3 (Adam Schafer)]

I'm super training that book with Mel Sif. Yeah, it's perfect.

[Podcast Host 2 (Sal DeStefano)]

Yeah. So what you do with plyometrics is you're trying to maximize the speed at which your muscles can contract with maximal effort. Okay. By the way, power is what makes you dangerous in any sport. Strength is cool. Power kills. Like if you, you got strength. Cool. If you can move quick with strength, you're a killer.

[Podcast Host 3 (Adam Schafer)]

It's really, it's acceleration.

[Podcast Host 2 (Sal DeStefano)]

Yes.

[Podcast Host 3 (Adam Schafer)]

Yeah. On command.

[Podcast Host 2 (Sal DeStefano)]

And the way plyometrics looks is you're trying to train what you want. So like a simple example of plyometric would be like, I'm going to try and jump as high as I can one time. Then I'm going to wait as long as I need to until I believe or feel. This is usually minutes. I'm fully recovered until I feel like I can, I can either. I can beat what I did last time. That's the idea. I want to be able to beat what I just did last time.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

When fatigue sets in, you're done. You're no longer training for this. So they did the depth jump where they figured if someone jumped, if someone dropped off of a high surface, went down and then did the explosive jump, they were going to get higher and got more power, which is now you see this in plyometrics all the time. Yeah. He's adding that that depth Jump, which is kind of cool.

[Podcast Host 3 (Adam Schafer)]

Oh, yeah, that's totally used all the time in strength conditioning.

[Podcast Host 2 (Sal DeStefano)]

Totally.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yesterday I was training and it's. A trainer was training a kid, young athlete on jump boxes. It took everything in me not to say something.

[Podcast Host 2 (Sal DeStefano)]

Oh, you saw them. They're just doing it for fatigue.

[Podcast Host 5 (Justin Andrews or another co-host)]

Just like sloppy back and forth. Like just get tired and then right into that, into some knee tucks and something else. And just like this. You're like not helping this kid at

[Podcast Host 2 (Sal DeStefano)]

all when you're doing that. People understand when you're doing it like that. It doesn't matter what you do.

[Podcast Host 5 (Justin Andrews or another co-host)]

No, he said this. You are not. You are not helping that kid at all. At all.

[Podcast Host 2 (Sal DeStefano)]

No, what I mean is if you're doing that in your workouts and you're picking different exercises to do to fatigue, like I'm doing ice skaters and I'm jumping over the bench back and forth and I'm jumping out of box and I'm getting super tired. If that's what you're doing, it actually doesn't matter what you do. Cause you're just trying to build endurance. You can just jump in place. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Or run on a treadmill or jump rope. Or do.

[Caller 1 (Ted)]

Yeah, yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Do jumping jack. So it's going to get you the same. Get you the same place.

[Podcast Host 2 (Sal DeStefano)]

That's right.

[Podcast Host 5 (Justin Andrews or another co-host)]

It's certainly not helping their vertical. You know, it's not doing that or their speed. It's like terrible.

[Podcast Host 2 (Sal DeStefano)]

One thing I want to communicate about plyometrics, because there's obviously like strength training, there's varying degrees of skill required for how you apply it. Right. Plyometrics is often communicated that, like this is just for athletes. But the truth is if you lose your ability to move fast, to move quickly, you lose it. So the average person should practice some form of plyometrics, however basic, because you

[Podcast Host 5 (Justin Andrews or another co-host)]

will lose your ability.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

You'll still encounter it even into.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

Your 60s, your 70s, your 80s, you know, just to have the ability to stabilize even.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

Like. Yeah. Decelerate. But yeah. I mean, for the most part, the intention is everything with plyometrics. So if you, you know, the approach, like what. What your outcome is like, even for that depth. Jump. Like the real reason for. It's not to just try and, you know, jump and explode. It's how quickly can I get back off the ground once I touch.

[Podcast Host 2 (Sal DeStefano)]

Yes.

[Podcast Host 3 (Adam Schafer)]

And so that intention in that focus in there is really what helps to trigger a more instant response, you know, from your muscles to. To then produce force.

[Podcast Host 2 (Sal DeStefano)]

Everyone.

[Podcast Host 5 (Justin Andrews or another co-host)]

It's pretty wild how quickly you lose that. That's a skill I mean. I mean, we're all familiar with. Like, they talk about how a boxer, his speed is first to go and then his powers, the light. Like, he'll keep his power for a really long time.

[Podcast Host 2 (Sal DeStefano)]

It's.

[Podcast Host 5 (Justin Andrews or another co-host)]

It's another thing when you actually see that happen to yourself. Like, I've shared the story of the jumping out of the truck, and it was like such a weird dude.

[Podcast Host 2 (Sal DeStefano)]

I tore my hamstring because I went to go race my daughter in Hawaii. It wasn't even a competition or anything. I just took off. Yeah. Boom. Tore hamstring.

[Podcast Host 5 (Justin Andrews or another co-host)]

And you think, because you're this fit strong guy, I could deadlift £600. And you've done. And you've done that before many times in your life. You just go like, oh, yeah, I haven't lost.

[Podcast Host 2 (Sal DeStefano)]

I could run.

[Podcast Host 5 (Justin Andrews or another co-host)]

You're like, oh, I did. Yeah, I did lose it because my knees almost exploded.

[Podcast Host 3 (Adam Schafer)]

Like, holy potential is insane. Right? But now that eccentric that the decelerating component is not there. Yeah, you're going to have problems.

[Podcast Host 2 (Sal DeStefano)]

It's a. It's a skill. All right, so next up is undulating periodization. So periodization is where you're going through deload weeks or times when you're training at lower intensity.

[Podcast Host 5 (Justin Andrews or another co-host)]

And they started that.

[Podcast Host 2 (Sal DeStefano)]

They're the ones that started that. It always looked like in the past. Like, if you looked at our strength athletes in the 60s and 70s, it was linear. It was like, keep going, keep pushing, keep going. Oh, you need a break because you're burnt out. All right, take a couple days off. Come back. They had structured periodization. I don't care how good you feel for the next three weeks. We're planned out like, this is the schedule. This is what we're doing. Doesn't matter to me. I don't care. If you think you could go hard, that's fine, but we're going to do it this way. And the results were just. And I think this is so important for people to understand. If you wait until you feel like you need a break, it's too late.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah, you're already passed.

[Podcast Host 2 (Sal DeStefano)]

It's too late. You want to take the break way before you get to the point where you feel like you're starting well.

[Podcast Host 4 (Adam Schafer or another co-host)]

I mean, this is a great.

[Podcast Host 5 (Justin Andrews or another co-host)]

It's a great point to talk about how some of the science that goes into maps. Like, we often get asked about, why are the phases three weeks or four weeks? Like, when a lot of this research shows that up to like six or eight weeks. That.

[Podcast Host 2 (Sal DeStefano)]

Sure.

[Podcast Host 3 (Adam Schafer)]

People will see results, more potential.

[Podcast Host 4 (Adam Schafer or another co-host)]

Right.

[Podcast Host 5 (Justin Andrews or another co-host)]

And so the idea is that we are forcing you to change that before

[Podcast Host 2 (Sal DeStefano)]

you hit that plateau.

[Podcast Host 5 (Justin Andrews or another co-host)]

Before you hit that plateau. It's like, we're aware you could squeeze out maybe another week or two.

[Podcast Host 2 (Sal DeStefano)]

Here's one way you could feel this out if you don't want to get all technical, because I get it. Like, people just want to work out. If you hit a PR and a lift, the following week should be a deload.

[Podcast Host 4 (Adam Schafer or another co-host)]

So hard.

[Podcast Host 3 (Adam Schafer)]

Definitely.

[Podcast Host 5 (Justin Andrews or another co-host)]

Which is so hard to do psychologically. Everybody.

[Podcast Host 2 (Sal DeStefano)]

Everybody.

[Podcast Host 5 (Justin Andrews or another co-host)]

Super hard.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

When you're. You're so high on that, like, pr.

[Podcast Host 2 (Sal DeStefano)]

The last thing. The last thing I want to do. Best thing to do is to take a deal. That's the last thing I want to do.

[Podcast Host 5 (Justin Andrews or another co-host)]

I mean it.

[Podcast Host 2 (Sal DeStefano)]

I'd rather. I'd rather punch myself.

[Podcast Host 5 (Justin Andrews or another co-host)]

You have to admit that every time that happens, there is a party that's just like, I kind of want to see what next week.

[Podcast Host 3 (Adam Schafer)]

Yeah. You're like, oh, I definitely had 10

[Podcast Host 2 (Sal DeStefano)]

more pounds, especially if the weight moved up. And I'm like, I could have done a little more.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

It wasn't a grind to get it out. It was like, oh, wow, that came up nice.

[Podcast Host 2 (Sal DeStefano)]

I'm going to be 100% honest. 99.9% of the time. If I hit a PR, I'm trying another PR the following week, 99.9% of

[Podcast Host 5 (Justin Andrews or another co-host)]

the time knowing that that's not what you feel.

[Podcast Host 2 (Sal DeStefano)]

Yes. Yes, dude. Because you go into the gym, you feel good. You just hit a pr. Let's. I just want to see what I can do. Literally, you hit a PR the next week. Go deload.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

It's what will be the best things you can do.

[Podcast Host 3 (Adam Schafer)]

I think that 350 was the last. The first time I actually did a deload. I got one under the belt.

[Podcast Host 2 (Sal DeStefano)]

Yeah, dude.

[Podcast Host 5 (Justin Andrews or another co-host)]

You know, that was probably. Wouldn't you say, too, though, one of the. The best systematic approaches to a PR you'd ever done.

[Podcast Host 3 (Adam Schafer)]

Yep, absolutely.

[Podcast Host 5 (Justin Andrews or another co-host)]

So, I mean, like, you were ready for it.

[Podcast Host 3 (Adam Schafer)]

Planned. Yeah, that was more planned. I think before that, it was the training that led up to.

[Podcast Host 2 (Sal DeStefano)]

Oh, the.

[Podcast Host 3 (Adam Schafer)]

The feeling of, like, well, I'm gonna really get after it, because I feel like I can. You know, my strength is there.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah. To defend you and us in that situation, because that's kind of how that normally happens. Right. The way it happens now until. What you're talking about is, you know, I'm in my lifting, man. I'm feeling Good. Lately it's just like I'm run some singles or you know, triple. Let's see.

[Podcast Host 2 (Sal DeStefano)]

Oh, whoa.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, that feels so good. And then you're like, maybe next week I'll chill.

[Podcast Host 2 (Sal DeStefano)]

Yeah, that's me. Next up, sub maximal reps. So they, you know, they were the ones that were doing like well short of failure. 70%. 70%. And they'd focus on bar speed and technique. Bar speed and technique. Bar speed and technique. This is really hard. 70% feels easy. So if you're, if you're listening right now and you do 70% of what you can do, you're gonna leave your workout feeling like you waste your time. This is how they would train most of the time. And what it allowed for was more volume, no burnout, more frequency. It allowed for more work to be able to be done. And they broke records, you know, training this way. So it's pretty cool. And then lastly you have the complex contrast, contrast methods. This is where they would pair heavy strength movements with explosive movements. I think we know this now is called post activation potentiation.

[Podcast Host 3 (Adam Schafer)]

Yeah. Which also is a pre activation. But yeah, yeah, but yeah, let's. I know I actually was teaching some kid this the other day. Yeah. He was trying to, to test out.

[Podcast Host 2 (Sal DeStefano)]

Yeah, this is pretty cool. So like you do, you do like a heavy single and then you go jump right afterwards.

[Podcast Host 5 (Justin Andrews or another co-host)]

You'll get higher because to me, which is weird, the coolest ever is to do like a really heavy deadlift and go do a pull up or something.

[Podcast Host 2 (Sal DeStefano)]

You feel it?

[Podcast Host 5 (Justin Andrews or another co-host)]

Oh yeah, yeah. It's a weird, like it's a, it's a weird feeling the first time you ever, you ever do it like you can.

[Podcast Host 3 (Adam Schafer)]

Yeah, I did that for vertical jump test and I did like a heavy squat and then went over and like just crushed it.

[Podcast Host 2 (Sal DeStefano)]

Oh, that's awesome. Speaking of feeling good, so I was looking up. So we work with ketone iq and you guys know I'm consistent. Like I'll use them two or three times in a day. And I just love the focus that I get with them. Yeah. And so I went online and I'm like, do exogenous ketones affect neurotransmitters? And the reason why I looked this up was because I'm add. I could be labeled add. I have been labeled ADD by a doctor. But it raises dopamine in the brain, so it increases dopamine in the brain. So for people who have trouble focusing, maintaining focus, or feeling scatterbrained, it's not caffeine, it's Not a stimulant. You can take it before bed and go right back to. Go right to sleep. But the ketones, the exogenous ketones, do put you in ketosis. You get more dopamine and you get that focus.

[Podcast Host 5 (Justin Andrews or another co-host)]

Now, is that consistently or does the body eventually adapt to that?

[Podcast Host 4 (Adam Schafer or another co-host)]

It.

[Podcast Host 5 (Justin Andrews or another co-host)]

It doesn't.

[Podcast Host 2 (Sal DeStefano)]

No, it's consistent.

[Caller 1 (Ted)]

Wow.

[Podcast Host 2 (Sal DeStefano)]

Yeah. It's not a stimulant response.

[Podcast Host 5 (Justin Andrews or another co-host)]

I know, right? I know, and I understand that. It's not like.

[Podcast Host 2 (Sal DeStefano)]

It's just the way that the brain operates.

[Podcast Host 5 (Justin Andrews or another co-host)]

It doesn't affect your cns.

[Podcast Host 4 (Adam Schafer or another co-host)]

Right.

[Podcast Host 5 (Justin Andrews or another co-host)]

So I know it's not like that, but typically when you have something that has a. Like an effect like that on the body, where it kicks something like dopamine up, the body, then starts to adapt to that and it no longer responds the same way. But in this case, it will continue.

[Podcast Host 2 (Sal DeStefano)]

That's right. Wow. That's right.

[Podcast Host 3 (Adam Schafer)]

It's the dopamine that's part of that focus feeling.

[Podcast Host 5 (Justin Andrews or another co-host)]

No wonder, no wonder, no wonder. Why you like it multiple times in a day and you feel an effect multiple times.

[Podcast Host 2 (Sal DeStefano)]

Yeah. And it's interesting because it's not. I know what it feels like to raise my dopamine with stimulants. It's very different. This feels differently. Different. No, it's not like, I take it and I'm like, oh, I'm awake because I just had.

[Podcast Host 3 (Adam Schafer)]

It just feels like clean fuel.

[Podcast Host 2 (Sal DeStefano)]

No, it's just like.

[Podcast Host 5 (Justin Andrews or another co-host)]

I don't know.

[Podcast Host 2 (Sal DeStefano)]

I just focus better.

[Podcast Host 5 (Justin Andrews or another co-host)]

And there's no crash.

[Podcast Host 2 (Sal DeStefano)]

No, there's no crash. It's the dopamine. So. And it's cool because I get this feeling from eating ketogenic diet. Obviously, with ketone iq, you don't have to be in a ketogenic diet. You just. You can eat car 8 carbs. You just take it. Boom. You know, within 15, 30 minutes, you're in ketosis and you get that. That effect, which is kind of cool.

[Podcast Host 5 (Justin Andrews or another co-host)]

Seems like the stuff that tastes the worst works the best.

[Podcast Host 2 (Sal DeStefano)]

It's not bad.

[Podcast Host 5 (Justin Andrews or another co-host)]

No, they've got better. Is huge difference, you know, Huge difference on the original formula they have or is the second.

[Podcast Host 2 (Sal DeStefano)]

Have you ever had any other keto?

[Podcast Host 3 (Adam Schafer)]

It was like jet fuel before that. Yes.

[Podcast Host 5 (Justin Andrews or another co-host)]

No, I have. I'm not going around tasting.

[Podcast Host 2 (Sal DeStefano)]

So I've tried a lot of different ketones.

[Podcast Host 5 (Justin Andrews or another co-host)]

Big ketone taster.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Ketone bars. Is there ketone bars?

[Podcast Host 2 (Sal DeStefano)]

I've tried a lot of different ketone supplements for years. They all taste like you're drinking gasoline. Yeah. Like it's not even A little like, bad. Like really bad. Yeah. Their ketone IQ is like.

[Podcast Host 5 (Justin Andrews or another co-host)]

I mean, I feel like they've engineered. I feel like the first formula was

[Podcast Host 4 (Adam Schafer or another co-host)]

kind of like that.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's kind of what kept me from

[Podcast Host 4 (Adam Schafer or another co-host)]

like, you know me.

[Podcast Host 5 (Justin Andrews or another co-host)]

I'm like, oh, yeah.

[Podcast Host 2 (Sal DeStefano)]

Their first, their first formula was better than everybody else, but now it's like, it's not bad at all. Yeah, but their first formula was still better.

[Podcast Host 5 (Justin Andrews or another co-host)]

There, there is something to say, though, about like a, like a supplement that really works and like it not tasting very good. That makes you feel like, okay, it's working well. Yeah, because it's like, because everybody, everybody knows the hack is to make something taste really good. And so then like, just like, look at what happened with all the, the creatine gummies. Like 90% of those out there are just worthless.

[Podcast Host 2 (Sal DeStefano)]

Oh, yeah, yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

It's just gummy gummy bears. Everybody, like toddlers. Yeah, everybody's just eating a bunch of gummy bears.

[Podcast Host 2 (Sal DeStefano)]

Yeah, but no, but, dude, this. They take these creatine gummies and they analyze them like 90% have nothing.

[Caller 1 (Ted)]

Nothing.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, everybody's out there. Everybody's out there watching gummy bears.

[Podcast Host 3 (Adam Schafer)]

All dextrose and that's it.

[Podcast Host 2 (Sal DeStefano)]

Dude, how embarrassing. You're a fitness person.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

You're eating gummy bears and you think you're taking crate. Yeah, just candy.

[Podcast Host 5 (Justin Andrews or another co-host)]

Well, you remember when once.

[Podcast Host 4 (Adam Schafer or another co-host)]

Speaking of that, we haven't talked about

[Podcast Host 5 (Justin Andrews or another co-host)]

that guy in forever. Where's he at?

[Podcast Host 2 (Sal DeStefano)]

Who?

[Podcast Host 5 (Justin Andrews or another co-host)]

Who's it? Dr. Integrity.

[Podcast Host 2 (Sal DeStefano)]

Oh, no.

[Podcast Host 5 (Justin Andrews or another co-host)]

Oh, he's still around, is he?

[Podcast Host 2 (Sal DeStefano)]

Yeah, he's still around.

[Podcast Host 5 (Justin Andrews or another co-host)]

He's still around.

[Podcast Host 4 (Adam Schafer or another co-host)]

What's he look like?

[Podcast Host 2 (Sal DeStefano)]

He still looks for him.

[Podcast Host 5 (Justin Andrews or another co-host)]

I haven't seen him in a long time. Remember what he, he, he was the first one to really promote the gummy bears post workout, right?

[Podcast Host 3 (Adam Schafer)]

Yes.

[Podcast Host 2 (Sal DeStefano)]

He's still. He's still all over the place. People love.

[Podcast Host 5 (Justin Andrews or another co-host)]

Is he still.

[Podcast Host 2 (Sal DeStefano)]

Is he still sells supplements, stuff.

[Podcast Host 4 (Adam Schafer or another co-host)]

Is he still with. Oh, yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

He probably has his own sep. Oh, there he is.

[Podcast Host 2 (Sal DeStefano)]

Yeah, yeah. Super cool.

[Podcast Host 3 (Adam Schafer)]

Old pictures.

[Podcast Host 2 (Sal DeStefano)]

Old school. Listeners will know exactly who we're talking about. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Is that, Is that, Is that new

[Podcast Host 4 (Adam Schafer or another co-host)]

stuff of him right there? Is that like. Can you tell if this. He looks thicker on that left? That left picture when he's in his lab coat.

[Podcast Host 5 (Justin Andrews or another co-host)]

I love my favorite.

[Podcast Host 2 (Sal DeStefano)]

He's got a supplement company.

[Podcast Host 5 (Justin Andrews or another co-host)]

I love doctors that love. There are the photos that wear the lab coats for stuff like this.

[Podcast Host 2 (Sal DeStefano)]

I know, I know. Just put a battery stethoscope. Yeah, yeah. You know I'm a doctor, right? Yeah. Come Here. Yeah. Oh, yeah. You got your stethoscope on. Anyway, I read a cool study that I sent my daughter. You guys want to hear it? Immediately sent it to my daughter.

[Podcast Host 5 (Justin Andrews or another co-host)]

I was like, why her?

[Podcast Host 2 (Sal DeStefano)]

I was like, you're welcome. So here's. Here's what the study shows. The father's handsomeness. Hey. Hey. I should have tagged her mom. I should have said it to both her mom. The father's handsomeness influences the daughter's beauty more than the mother's handsomeness. Or beauty does is the reverse. Furthermore, daughters of attractive fathers tend to have more feminine facial features.

[Podcast Host 3 (Adam Schafer)]

Weird.

[Podcast Host 5 (Justin Andrews or another co-host)]

Say that again.

[Podcast Host 2 (Sal DeStefano)]

So a girl's gonna take on the

[Podcast Host 3 (Adam Schafer)]

masculine no from the father.

[Podcast Host 2 (Sal DeStefano)]

Huh? If a father's good looking. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

His.

[Podcast Host 2 (Sal DeStefano)]

Or let's say mother and father are both. Whatever. Good looking or whatever one's not good. The father, his looks influences his daughter's looks more than the mother. And she looks more feminine. So it's not like she gets a masculine face. She has a more feminine and rated as more beautiful based on the attractiveness of her father.

[Podcast Host 5 (Justin Andrews or another co-host)]

Now does the reverse work for boys with moms?

[Podcast Host 2 (Sal DeStefano)]

No idea.

[Podcast Host 5 (Justin Andrews or another co-host)]

He's like, I didn't read that far.

[Podcast Host 3 (Adam Schafer)]

So if I had a daughter, she had a more attractive mustache.

[Podcast Host 2 (Sal DeStefano)]

How did.

[Podcast Host 3 (Adam Schafer)]

Is that what you're saying?

[Podcast Host 2 (Sal DeStefano)]

I can't imagine any of your features being feminine.

[Podcast Host 3 (Adam Schafer)]

That's hard for me.

[Podcast Host 2 (Sal DeStefano)]

Not saying you're not good looking. You're a good looking guy. But I don't know how that would make anything look feminine.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

I don't know what that would look like.

[Podcast Host 2 (Sal DeStefano)]

God, that would be weird. Remember, that's. Remember that app?

[Podcast Host 3 (Adam Schafer)]

I would hope it just take my wife.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

I feel like Sal and I have more feminine looking traits for sure.

[Podcast Host 2 (Sal DeStefano)]

Well, don't include me. You're more feminine than cheeks, really. You got the high cheekbones.

[Podcast Host 5 (Justin Andrews or another co-host)]

I don't have high.

[Podcast Host 4 (Adam Schafer or another co-host)]

I'm fat.

[Podcast Host 5 (Justin Andrews or another co-host)]

You know what I mean? I got a fat face. There's no high cheekbones.

[Podcast Host 3 (Adam Schafer)]

Little prettiness to it.

[Podcast Host 2 (Sal DeStefano)]

There's a little bit of that. Remember that app that you. You could take a picture of yourself and then it would take your face.

[Podcast Host 3 (Adam Schafer)]

Yes.

[Podcast Host 2 (Sal DeStefano)]

And it would make it into a girl. Or if you could take me into a guy. Remember that app?

[Podcast Host 3 (Adam Schafer)]

I never tried that. That I should have done that.

[Podcast Host 2 (Sal DeStefano)]

And then everybody's like, oh, that's Russia. Capturing our facial. That was like that in the old

[Podcast Host 3 (Adam Schafer)]

one where they turned you into like this old man.

[Podcast Host 2 (Sal DeStefano)]

That would. So let me tell you why that app creeped me out so bad, bro. My, my. We did My family was like circulating my family. I remember when it was. I was like four years ago, five years ago.

[Podcast Host 5 (Justin Andrews or another co-host)]

Just like your sister. I remember that.

[Podcast Host 2 (Sal DeStefano)]

So weird.

[Caller 2 (Josh)]

I remember that.

[Podcast Host 5 (Justin Andrews or another co-host)]

I remember the picture, bro. It was spot on to your sister.

[Podcast Host 2 (Sal DeStefano)]

It was my sister. It's. And I don't think I looked that much like her. It looked just like her. And then she did hers and she looked just like me.

[Podcast Host 5 (Justin Andrews or another co-host)]

I mean, it just shows you how good that software was. Yeah, I mean that's, you know, that was like so popular then went away. What happened to that?

[Podcast Host 2 (Sal DeStefano)]

I. I think that it was capturing people's. Like it was capturing people's data. Yeah, like facial recognition and stuff like that.

[Podcast Host 5 (Justin Andrews or another co-host)]

I mean people were still. Even when that came out, people knew

[Podcast Host 4 (Adam Schafer or another co-host)]

that they were still stealing identity is

[Podcast Host 2 (Sal DeStefano)]

all over the place.

[Podcast Host 5 (Justin Andrews or another co-host)]

I think it was the same one as old man one, wasn't it that one? Because we all did that.

[Podcast Host 3 (Adam Schafer)]

I mean, that probably same company, I would imagine. I did that one.

[Podcast Host 5 (Justin Andrews or another co-host)]

I was, I just.

[Podcast Host 2 (Sal DeStefano)]

My face looked the same. Make him old. There it is.

[Podcast Host 5 (Justin Andrews or another co-host)]

Look like a picture from last year.

[Podcast Host 2 (Sal DeStefano)]

Picture last year went backwards. What the hell?

[Podcast Host 5 (Justin Andrews or another co-host)]

What's going on?

[Podcast Host 2 (Sal DeStefano)]

Hey, speaking of like facial recognition, did you guys hear about the latest conspiracy theory?

[Podcast Host 5 (Justin Andrews or another co-host)]

Oh, let's hear it.

[Podcast Host 2 (Sal DeStefano)]

That grocery stores are putting little mini cameras under their products. So, so you'll see paper price tags under things, but they're replacing with these new tags and in them is a little tiny camera. And what it's doing is it's capturing your picture and using facial recognition technology to start identifying you and then communicating. They buy this, they communicate with Amazon and other. Other companies selling you out to companies.

[Podcast Host 5 (Justin Andrews or another co-host)]

Have you guys been. You guys see what Amazon has been doing on its. All its streaming?

[Podcast Host 2 (Sal DeStefano)]

No.

[Podcast Host 5 (Justin Andrews or another co-host)]

Oh, so now so on Amazon, like I watch a lot of sports on Amazon. Right?

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

So when the commercials come up now, okay, so say it's like a dove commercial or something like for soap or something like that. And then it. I can, I can add it right to my shopping cart from there.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

And go, oh, am Amazon.

[Podcast Host 4 (Adam Schafer or another co-host)]

Add.

[Podcast Host 5 (Justin Andrews or another co-host)]

Add to cart. And it'll just add to your shop.

[Podcast Host 2 (Sal DeStefano)]

So take advantage of impulsive.

[Podcast Host 3 (Adam Schafer)]

Yes.

[Podcast Host 5 (Justin Andrews or another co-host)]

While you're watching, watching the, watching the commercial live while it's happening. You literally just right then and there, add it to your. Your shopping cart.

[Caller 2 (Josh)]

Wow.

[Podcast Host 3 (Adam Schafer)]

Pretty soon you just think of a product and then it shows up.

[Podcast Host 5 (Justin Andrews or another co-host)]

Well, well. Or even next. This type of stuff is soon, very soon. This is coming, if it isn't already happening, is the commercials will start to change. It'll for me to you. Like, so we'll both be watching basketball playoffs on Amazon, but I'll get ads that have caught my looking at grocery store stuff.

[Podcast Host 2 (Sal DeStefano)]

When you can compile. When, When AI can compile all the data from all your social media searches, hovers, clicks, comments, plus data. That's. That's with wearables. That's measuring.

[Podcast Host 3 (Adam Schafer)]

Where are we with augmented reality?

[Podcast Host 2 (Sal DeStefano)]

Well, I'm just gonna say, like, the ads are gonna be weird, bro.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

So, like, you're like, that's exactly.

[Podcast Host 3 (Adam Schafer)]

They're pushing that just thinking about that. But I mean, VR, too. It was like, people are pulling back from producing more VR content and stuff. It's.

[Podcast Host 2 (Sal DeStefano)]

Because it makes people nauseous, dude.

[Podcast Host 3 (Adam Schafer)]

I think, I don't think it's. It's just not hidden.

[Podcast Host 5 (Justin Andrews or another co-host)]

It's.

[Podcast Host 3 (Adam Schafer)]

It's funny because, I don't know, I guess you see, like, movies where they tried to make them 3D forever, you know, and then it just never. And they kept trying, and it just never happened.

[Podcast Host 2 (Sal DeStefano)]

I wonder if it's gonna be like, have you ever seen 80s movies that were 3D? Like, they're so dumb. They will include scenes to try to make it more 3D.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Like, hey, have this cookie. And they're like, put it on the screen. Yeah. Like, so dumb the way that they made them. Yeah. To try to do all that stuff.

[Caller 1 (Ted)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah. No, VR computer fell. Fell out like that. Then the, the.

[Podcast Host 3 (Adam Schafer)]

I was actually surprised by that metaverse, and all of a sudden I tried. It was like, oh, it's cool.

[Podcast Host 2 (Sal DeStefano)]

But, yeah, my algorithm. Annoying. I bought my wife, which. She's like, don't do this anymore. So I'm like, whatever. But I bought. I, I want to try to. I, I, I, I, I love buying gifts. This is like one of my love. It's maybe not hers, but it's my love language, so whatever. Yeah, I like to buy things, right? Yeah. And so I bought, and I don't think she liked it, so I bought her a dress. And. And I want to be able to do that. Like, I want to be able to buy things that, you know. And she's like, don't do that. She's like, I got to pick it out. I got to try it on the whole thing. But now my algorithm is a bunch of women's clothing. I have to go in there, like, every ad. Every ad is just some new something else. So I got to go in there and, like, I do the whole thing where I click on it. Don't want to see this ad. It's taking me, like, 10 times for the stupid algorithm to pick up. Yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

I've had a problem.

[Podcast Host 5 (Justin Andrews or another co-host)]

So I do that a lot.

[Podcast Host 4 (Adam Schafer or another co-host)]

Right.

[Podcast Host 5 (Justin Andrews or another co-host)]

So for Katrina, and there's so many companies now online, and a lot of them are like, scam sites. Like, I've had to go back and get, like, refunds. I got. In fact, I got some now.

[Podcast Host 2 (Sal DeStefano)]

What do you mean?

[Podcast Host 5 (Justin Andrews or another co-host)]

I bought.

[Podcast Host 2 (Sal DeStefano)]

Oh, yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

Like, so there's.

[Podcast Host 2 (Sal DeStefano)]

You buy something, you don't get it.

[Podcast Host 5 (Justin Andrews or another co-host)]

So a lot of these sites are just, like, fronts. They get, like, the out. So again, algorithms figured me out the type of outfits that I'm buying for Katrina. And so now I'm getting, like, bombarded with all these.

[Podcast Host 4 (Adam Schafer or another co-host)]

And a lot of them are, like, great.

[Podcast Host 5 (Justin Andrews or another co-host)]

I'm like, oh, man, this is. That's a great fit. I'm going to get that. But it's like, all these off brands I've never heard of, but it's like.

[Podcast Host 4 (Adam Schafer or another co-host)]

And a lot.

[Podcast Host 5 (Justin Andrews or another co-host)]

And I've learned now to go and read all the reviews. Then I go online and I actually search about the company. And so. But I had to learn the hard way of, like, I'd buy some. I just had something recently that I bought. I bought it for her back in January. I still haven't received it. Yeah. And, like, I emailed them and stuff like that. I got one of the two items,

[Podcast Host 2 (Sal DeStefano)]

but not the other one.

[Podcast Host 5 (Justin Andrews or another co-host)]

I'm like, I bought this back in January. Oh, yeah, that's on back. I'm like, I want my money back. At this point, it's like, yeah. Six months.

[Podcast Host 2 (Sal DeStefano)]

And you have to remember that you bought my money.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's another thing, too, is like, there's been times where I'm like.

[Podcast Host 2 (Sal DeStefano)]

Because I don't even remember.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

So I know.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

Trying to trace it back and get that, like, item number and all that kind of stuff. I. I bought Courtney. I was so excited about it, too, because it was, like, so random. I saw she's like. She has, like, chimp tendencies, you know? Or she just, like, wants to poke all my.

[Caller 1 (Ted)]

Oh, yeah.

[Podcast Host 3 (Adam Schafer)]

My pimples.

[Podcast Host 2 (Sal DeStefano)]

That's girls, dude.

[Podcast Host 3 (Adam Schafer)]

Dude. So I was like, this is a good distraction. It was like some head of this guy that you put, like, goo in.

[Podcast Host 2 (Sal DeStefano)]

Shut up In.

[Podcast Host 3 (Adam Schafer)]

Blackheads in, and you actually, like, can

[Podcast Host 2 (Sal DeStefano)]

physically pop these just about this.

[Podcast Host 3 (Adam Schafer)]

And I'm like, this will be great, you know, Distract her from trying to do this to me and the kids, you know? And.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

It never came, dude. It was. It was like a total front.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Caller 1 (Ted)]

Like, yeah.

[Podcast Host 2 (Sal DeStefano)]

If I. If I squeeze a Pimple. And Jessica knows that I did it without telling her. She actually gets angry.

[Podcast Host 3 (Adam Schafer)]

Yeah, Courtney does, too.

[Podcast Host 2 (Sal DeStefano)]

No, no, she actually gets angry. She's like, there's a little bit of inside of her. Like, and I think she realized, like, we can't. This is the dumb thing to fight. It's rare, but there's like a 15 seconds where I'm looking at. And I know, like, she's actually irritated that I didn't let her squeeze this.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

I mean, it's weird. Dude, Does Katrina do that? No, she doesn't.

[Podcast Host 5 (Justin Andrews or another co-host)]

She actually thinks it's disgusting, which is. I know that's a very common thing with women, but remember, she's kind of like a dude.

[Podcast Host 2 (Sal DeStefano)]

Yeah, yeah, yeah, yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

She watches sports. Like, she's like.

[Podcast Host 3 (Adam Schafer)]

She's not.

[Podcast Host 5 (Justin Andrews or another co-host)]

Like, she's not like.

[Podcast Host 2 (Sal DeStefano)]

She play video games with you?

[Podcast Host 5 (Justin Andrews or another co-host)]

I don't play video games, but if I did, maybe she would. I don't know. I don't think so.

[Podcast Host 4 (Adam Schafer or another co-host)]

When we first dated, I was still playing video games.

[Podcast Host 5 (Justin Andrews or another co-host)]

So when we first met was 17 years ago.

[Podcast Host 2 (Sal DeStefano)]

You guys played video games back then?

[Podcast Host 4 (Adam Schafer or another co-host)]

Not together.

[Podcast Host 5 (Justin Andrews or another co-host)]

I did.

[Podcast Host 2 (Sal DeStefano)]

She played on her own?

[Podcast Host 5 (Justin Andrews or another co-host)]

No, no, no. So when we. So you know her? My best friend Justin is.

[Podcast Host 2 (Sal DeStefano)]

Her.

[Podcast Host 5 (Justin Andrews or another co-host)]

And his wife is really close. Her and Katrina are really close. When we first started dating, we had my condo and Justin lived with me, and he was a.

[Podcast Host 4 (Adam Schafer or another co-host)]

He was a physical therapist assistant. Right.

[Podcast Host 5 (Justin Andrews or another co-host)]

And the girls would come over on, like, this is how lame we are Friday nights.

[Podcast Host 4 (Adam Schafer or another co-host)]

And the two of us would play video games while our.

[Podcast Host 5 (Justin Andrews or another co-host)]

Our girlfriends went out and danced and went to clubs and like that.

[Podcast Host 2 (Sal DeStefano)]

Just here.

[Caller 2 (Josh)]

Like.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, go hit the clubs. We're gonna stay.

[Podcast Host 2 (Sal DeStefano)]

We're gonna stay. Your level of security is amazing.

[Podcast Host 5 (Justin Andrews or another co-host)]

I know. I'm not like, a normal person. Like that. Where guys, like, we have no idea.

[Caller 2 (Josh)]

Oh, yeah.

[Podcast Host 2 (Sal DeStefano)]

You guys go to the club. The club. And go hang out and get drunk and. Yeah. We'll do something totally unattractive.

[Caller 3 (Kelly)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Over here.

[Podcast Host 2 (Sal DeStefano)]

Pass me the fun. Wow. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

I mean, if you ask the ask, I'm sure that was probably one of the things that she. The fact that I would. I don't.

[Podcast Host 4 (Adam Schafer or another co-host)]

I did.

[Podcast Host 5 (Justin Andrews or another co-host)]

I didn't care about that stuff, and I was secure and so.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

But yeah, we were doing stuff like that when we first. When we first met, but it only lasted a little while. And then after that, it was like. I don't think I ever looked back.

[Podcast Host 2 (Sal DeStefano)]

Study came out on another study on what women consider to be the most attractive in men physically. And they actually came out with Some data. I'm going to pull it up here.

[Podcast Host 5 (Justin Andrews or another co-host)]

Their bank account.

[Podcast Host 2 (Sal DeStefano)]

No, no, we talked about that. They have a body fat percentage and a. In a. A shoulder to hip rate. Shoulder to hip ratio that they found to be most attractive. So body fat percentage, 13 to 14%. Okay. Which is fit, by the way. Everybody listening? It's achievable. That's achievable?

[Podcast Host 5 (Justin Andrews or another co-host)]

Are you kidding me? That's not even absurd.

[Podcast Host 2 (Sal DeStefano)]

Yeah, no, that's. No abs fit. You don't get a flat stomach.

[Podcast Host 4 (Adam Schafer or another co-host)]

You don't have a beer belly.

[Podcast Host 5 (Justin Andrews or another co-host)]

You look like you lift weights, but you don't look like you live in the gym.

[Podcast Host 2 (Sal DeStefano)]

Yeah, yeah, yeah. 13 to 14%. And then the shoulder to waist ratio is about 1.5. So shoulders to waist. So whatever. The waist is 1.5 of that to the shoulders. I don't know what that. What that would look like on a man with. But that's a pretty good V taper. Yeah, that's a pretty good V taper. So I don't know, maybe, Doug, you could type in some numbers and see what.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, Dr.

[Podcast Host 3 (Adam Schafer)]

Integrity has it.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, I want. I wonder if there's, like, an app for you to. To.

[Podcast Host 2 (Sal DeStefano)]

Well, you can measure your waist, I guess. Then measure your shoulders and see if you met. If you match this, you know, type of deal.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yo, I think I'm. I think my. You know.

[Podcast Host 4 (Adam Schafer or another co-host)]

What your suit.

[Podcast Host 5 (Justin Andrews or another co-host)]

So I'm 40. I don't know.

[Podcast Host 2 (Sal DeStefano)]

My suit.

[Podcast Host 1 (Justin Andrews)]

Six.

[Podcast Host 2 (Sal DeStefano)]

I have no idea.

[Podcast Host 5 (Justin Andrews or another co-host)]

I think I'm a 46. On shoulders.

[Podcast Host 2 (Sal DeStefano)]

Yeah, I have. I have no idea.

[Podcast Host 5 (Justin Andrews or another co-host)]

My waist is 30.

[Podcast Host 3 (Adam Schafer)]

Whatever Spongebob is.

[Podcast Host 2 (Sal DeStefano)]

I think that's.

[Podcast Host 3 (Adam Schafer)]

Those measurements apply to me.

[Podcast Host 2 (Sal DeStefano)]

He's a refrigerator.

[Podcast Host 5 (Justin Andrews or another co-host)]

Hey, you make up

[Podcast Host 2 (Sal DeStefano)]

water heater,

[Podcast Host 5 (Justin Andrews or another co-host)]

glutes and calves, bro. You make up where you lose in taper. You make up in glutes.

[Podcast Host 3 (Adam Schafer)]

Everything's square.

[Podcast Host 2 (Sal DeStefano)]

Yeah, it's stable. Very stable.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's what, 1.6 to 1?

[Podcast Host 2 (Sal DeStefano)]

Yeah. That guy's is lean. He's really, really leaning lean. Yeah. You know, so you have to be less than they always have. It's like the best V taper, and they got a picture of a, like, body.

[Podcast Host 3 (Adam Schafer)]

I see, like, in that pose.

[Podcast Host 2 (Sal DeStefano)]

Yeah, it's like. I don't know. That's how Adam used to remember. Adam's posing when he was on stage. I think that was.

[Podcast Host 3 (Adam Schafer)]

I like the way you used to, like, flare up your hands.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

What was that all about?

[Podcast Host 4 (Adam Schafer or another co-host)]

I didn't do that.

[Podcast Host 2 (Sal DeStefano)]

Yeah, you did. Dude.

[Podcast Host 5 (Justin Andrews or another co-host)]

I didn't flare my hand like that.

[Podcast Host 2 (Sal DeStefano)]

You did something with just to like, you did this thing with your hands shake out.

[Podcast Host 3 (Adam Schafer)]

It's like you're getting all the feathers

[Podcast Host 2 (Sal DeStefano)]

out or something, dude. Oh, my God.

[Podcast Host 3 (Adam Schafer)]

It's crazy. I saw how uncomfortable you were.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's the worst part about it, is how much I immediately hated that part.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

How to do all of it. So of course I'm gonna get roasted

[Podcast Host 2 (Sal DeStefano)]

by all my brothers.

[Podcast Host 5 (Justin Andrews or another co-host)]

In no world is there anything cool about that. And you know what's funny when I. Talking about that world for a minute was the guys that actually thought that was cool.

[Podcast Host 2 (Sal DeStefano)]

Yeah, that's. That's where there's a disconnect.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

We are not.

[Podcast Host 5 (Justin Andrews or another co-host)]

This is is. We are not alike here. I know. I'm doing it with you. I know. I'm getting.

[Podcast Host 2 (Sal DeStefano)]

Guys, we're not cool.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Okay. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

This is not cool.

[Podcast Host 2 (Sal DeStefano)]

My niece is working the abs. My niece is working at the gym right now.

[Podcast Host 4 (Adam Schafer or another co-host)]

You know what, Doug? You find an example. If you just look up mind pump atom. It'll pull up.

[Podcast Host 2 (Sal DeStefano)]

Oh, don't do it. Don't do it.

[Podcast Host 5 (Justin Andrews or another co-host)]

You'll pull up a nice V taper for you.

[Podcast Host 2 (Sal DeStefano)]

No, no. I gotta tell you.

[Podcast Host 3 (Adam Schafer)]

Let's check it out.

[Podcast Host 2 (Sal DeStefano)]

My. My niece is working at a gym, and so she's. She's never been in that gym culture, by the way. It's a great place. Gym culture has got its own problems. Right. Working in gym's got its own issues. But I think it's a great atmosphere. I really do. I think it's. Generally speaking, people are coming in to better themselves. Staff is high energy. People work out together. If you've got a good manager, good culture in a gym, it's like a great atmosphere. So I'm so happy that she's working there, but she told me she's like, there were some guys in the aerobics room, and they took their shirts off, and she's like. And they were like, she hasn't seen that before. And she was like. They were posing in front of me. And, like. You mean they were flexing? She goes, no, they were posing. So she's trying to show me. Yeah, those are physique.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's what I mean. Like, I wrote, like, the. The gym I went to, right. Back then was very popular for, like, men's physique and bodybuilders. And, like, that was like, a thing,

[Podcast Host 2 (Sal DeStefano)]

like, after your workout, go post.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

And like, I just. It was not like, no, I don't want to do this here.

[Podcast Host 2 (Sal DeStefano)]

Like, I'll do it in my.

[Podcast Host 3 (Adam Schafer)]

I'll do it in My house.

[Podcast Host 5 (Justin Andrews or another co-host)]

I'll do it in my house. I don't even want to do that, but I'll do it in my house. I do not want to do this here. But there's, like, a lot of sense,

[Podcast Host 4 (Adam Schafer or another co-host)]

you know, it is.

[Podcast Host 5 (Justin Andrews or another co-host)]

The guys get all aired up, you

[Podcast Host 2 (Sal DeStefano)]

know, saying, I want to look at themselves. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

So they're all aired up.

[Podcast Host 2 (Sal DeStefano)]

But, hey, it's for my sport.

[Podcast Host 5 (Justin Andrews or another co-host)]

I gotta do this.

[Podcast Host 3 (Adam Schafer)]

So I think there's all these girls watching. And really it's just dudes.

[Podcast Host 5 (Justin Andrews or another co-host)]

Like, it's 100. There's no chicks forever watching other dudes.

[Podcast Host 2 (Sal DeStefano)]

Dudes. It's always other dudes. Which I think.

[Podcast Host 5 (Justin Andrews or another co-host)]

I think that's the thing that every guy thinks is gonna happen. Right. What is gonna happen when you get looking like that? But it doesn't. It's not chicks that are over there. It's other dudes that are.

[Podcast Host 2 (Sal DeStefano)]

Yeah. Way more respect. Lifting heavy. That's just this period. It's still probably from guys. True.

[Podcast Host 5 (Justin Andrews or another co-host)]

Oh, no. I was gonna say, I don't think girls care about that either. Have you ever had a girl walk over and be like, oh, that's nice. Squat.

[Podcast Host 4 (Adam Schafer or another co-host)]

That's some serious weight.

[Podcast Host 2 (Sal DeStefano)]

No, they're intimidated.

[Podcast Host 3 (Adam Schafer)]

I mean, they'll make fun of you if it's small weights.

[Podcast Host 2 (Sal DeStefano)]

So.

[Podcast Host 5 (Justin Andrews or another co-host)]

So, yeah, I feel like that's something you would. Or I would do. Right? If you. If I saw. When I see a girl squatting, like two plates, plus, like, I'm like, oh, I'll come. I'll compliment. I'll be like, oh, my God, that's a great squad.

[Podcast Host 2 (Sal DeStefano)]

Or.

[Podcast Host 5 (Justin Andrews or another co-host)]

And you're strong. Like, I'll say something, but girls don't

[Podcast Host 2 (Sal DeStefano)]

do that the other way. There's this. There's this. You guys. You guys know. I go to several gyms, and one of the ones I go to is more like a country club. And so the crowd is a little older. And when I go in the morning, there's definitely a group of people who are in their, like, 60s, 70s, maybe even 80s. Cause that's the time they like to work out. And there's this little. There's this little Asian woman. And she's gotta be 80. And I see every time and I see her in there, she's working out, she's on the machines. She always makes eye contact with me. She gives me a smile. If I grunt a little too hard, she gives me a thumbs up. I don't think she speaks any English whatsoever. But I so bad wanna give her a hug. But I'm for sure gonna be Creepy if I do. But she's so. I love her. She's like four.

[Podcast Host 5 (Justin Andrews or another co-host)]

She thinks you guys are in the same age category.

[Podcast Host 2 (Sal DeStefano)]

You're doing a good job for Adrian. How did you do that? I see you guys, but she's like 4 10. She's probably 410. She's like this little tiny thing. Oh, I love watching her. It's so great.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's so funny.

[Podcast Host 2 (Sal DeStefano)]

Study came out on the happiest men. What group of men are the happiest? And it's married men with kids. Yeah, of course married men with kids are the happiest. The least happy single men, no kids.

[Podcast Host 3 (Adam Schafer)]

Peter Pan dudes, dude.

[Podcast Host 2 (Sal DeStefano)]

And you know what's. Why I'm saying this.

[Podcast Host 5 (Justin Andrews or another co-host)]

I wonder if income plays a role. And what in that the guy like you. The. The guys that are single, obviously we know the difference between. Yeah, but a guy that is single and is struggling to get by versus a guy who's single and is.

[Podcast Host 3 (Adam Schafer)]

Is well now also, like, you know, the window of time in terms of it being like, are they older? Are they younger? Like, I don't know. I would. I would assume I'd have a different perspective as a younger guy.

[Podcast Host 2 (Sal DeStefano)]

Yeah, I'm sure they're not interviewing, you know, 18 year olds. Yeah. That kind of stuff. So these are, like, within what you would consider married kind of father age. So probably late 20s in between. Whatever. But the difference is pretty. Pretty big. It's like, it's.

[Podcast Host 5 (Justin Andrews or another co-host)]

What's interesting about that, Sal, is that the. The single guy.

[Podcast Host 2 (Sal DeStefano)]

Oh, 22 to 35. Oh, between 22, 35. Pretty young. So percentage of dads age 22 to 35 who are very happy. Okay. Married dads, 37%. Unmarried, childless, 14%. That's a big difference. More than double.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Or consider happy. And this is important because. Well, it's interesting. The media would have you believe otherwise.

[Podcast Host 5 (Justin Andrews or another co-host)]

Well, not only that, but what's interesting about that is that that would include the early 30 guy who is making good money, who, like, he's also admitting that he's not as happy.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Like, a lot of would you think that a lot of people like that would admit that?

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

You think?

[Podcast Host 2 (Sal DeStefano)]

So they're on. That they're unhappy.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, I don't think they would. I feel like. I feel like most of them would. Would put on the front that, like, I'm killing it.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

I'm flying all over the world, hanging, hooking up with chips all the time.

[Podcast Host 2 (Sal DeStefano)]

Like, you know that's right.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

But see, Adam, what you just said right now is what the media portrays. How many 34 year old dudes with no kids are traveling the world hooking up.

[Podcast Host 4 (Adam Schafer or another co-host)]

No, no, that's.

[Podcast Host 2 (Sal DeStefano)]

That's fair. That's.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's a fair.

[Caller 2 (Josh)]

That's fair.

[Podcast Host 3 (Adam Schafer)]

Fair.

[Podcast Host 2 (Sal DeStefano)]

That's a good point. That's a fair point. That's how you're talking about the 0.5%.

[Podcast Host 5 (Justin Andrews or another co-host)]

No, no, you're right.

[Podcast Host 2 (Sal DeStefano)]

You're right. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

So that makes more sense.

[Podcast Host 2 (Sal DeStefano)]

Most of them are lonely.

[Podcast Host 5 (Justin Andrews or another co-host)]

You know, a lot of, A lot of those guys are thought that that's what it was going to look like. It didn't look like that. When they're like, man, I thought I'd be flying all over hooking up with hot chicks and I'm just sitting in my apartment playing video games.

[Caller 2 (Josh)]

Yeah, dude.

[Podcast Host 3 (Adam Schafer)]

High school level when I was coaching and like, it was such a culture shock for me like to see what these kids were like into and like in, in, you know, like what your most popular kid, what they did on the weekends and all that. And they were like starting Dungeons and. And Dragons. Like they had like all these like little sub clubs that they're a part of and all this stuff. And I was like, that's so interesting.

[Podcast Host 5 (Justin Andrews or another co-host)]

The popular kid was popular kid.

[Podcast Host 3 (Adam Schafer)]

The, the quarterback. The, the handsome kid that it's like, you know, should be out there. Dng. Yeah.

[Podcast Host 2 (Sal DeStefano)]

Wow. Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Or D and D, whatever it is.

[Podcast Host 2 (Sal DeStefano)]

DNG was dg.

[Podcast Host 5 (Justin Andrews or another co-host)]

Dungeons and Dragons, you know.

[Podcast Host 2 (Sal DeStefano)]

So it's funny you say that. Survey of 2, 000Americans of Gen Zers found that 39 of Gen Zers are choose social media over sex at least sometimes 21 do so often 1 in 8 Gen Zers believe scrolling is more pleasurable than sex. Whoa. 23. See no difference between the two.

[Podcast Host 3 (Adam Schafer)]

That's sad.

[Podcast Host 2 (Sal DeStefano)]

What huh is going on?

[Podcast Host 3 (Adam Schafer)]

It's a bad sex. That's as you say.

[Podcast Host 2 (Sal DeStefano)]

Well, I mean, real bad.

[Podcast Host 3 (Adam Schafer)]

You're not doing it right.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah,

[Podcast Host 2 (Sal DeStefano)]

I mean this is just.

[Podcast Host 4 (Adam Schafer or another co-host)]

So what does that mean?

[Podcast Host 2 (Sal DeStefano)]

Okay, yeah, let's break it down.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, because that means.

[Podcast Host 2 (Sal DeStefano)]

Because that sounds crazy.

[Podcast Host 5 (Justin Andrews or another co-host)]

It does sound crazy. So you're saying that there's. How do they get that? Where I have this option to have sex with my girlfriend, but I just said, you know, honey, I'd rather scroll on Instagram than right now. I don't want to.

[Podcast Host 2 (Sal DeStefano)]

I don't want to do that.

[Podcast Host 5 (Justin Andrews or another co-host)]

Is that what you're. I mean.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

What?

[Podcast Host 2 (Sal DeStefano)]

Yeah, that's what this.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's what they're showing young men.

[Podcast Host 2 (Sal DeStefano)]

2000. 2000. Both men and women. So here's what I think is happening, by the way. According to this, another survey, 44% spend six or more hours a day on the phone. 92% sacrifice sleep to scroll. 20% ignore basic bodily needs to get more screen time.

[Podcast Host 5 (Justin Andrews or another co-host)]

You do notice how that has continued every time you read one of those go up. And I still think it's underreported.

[Podcast Host 2 (Sal DeStefano)]

Right. So what I think is what you have is a generation, a significant percentage of a generation. The largest percentage of any generation where they've just been on this since they were kids. And so their brains are wired this way.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Which is different than coping mechanism, like comfort thing. Like I could get stuck on my phone for sure. Because it's addictive. Yeah. But I wasn't raised with it, so my brain didn't. Didn't model itself.

[Podcast Host 5 (Justin Andrews or another co-host)]

Right.

[Podcast Host 4 (Adam Schafer or another co-host)]

Well.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah. It's not normal for you. So even you, you can get caught doing it, but you recognize right away how not normal it is.

[Podcast Host 2 (Sal DeStefano)]

That's right.

[Podcast Host 5 (Justin Andrews or another co-host)]

Versus someone who's been, who's been raised with it.

[Podcast Host 2 (Sal DeStefano)]

And their brain is wired down.

[Podcast Host 5 (Justin Andrews or another co-host)]

That is their media. That's. That's the medium.

[Podcast Host 2 (Sal DeStefano)]

That's their normal.

[Podcast Host 5 (Justin Andrews or another co-host)]

So that's like it doesn't feel weird.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Which is crazy because we're talking about sex. But I think if they asked another study, what they're really doing is. Okay, take sex aside, what's probably worse or what this is downstream of is these kids are happier doing that than just having relationships, even interacting with real people. That's the real one that's bad is that. That's that they prefer to do that over being with regular people.

[Podcast Host 5 (Justin Andrews or another co-host)]

Well, I mean, I think that's an obvious. Because I think this, what the study highlights is like they're willing to pass up even sex, which everybody knows that's so pleasurable. It's like if you're passing up something that is that pleasurable, you're of course passing up something as mundane as just a conversation or.

[Podcast Host 2 (Sal DeStefano)]

That's right.

[Podcast Host 5 (Justin Andrews or another co-host)]

Connection.

[Podcast Host 2 (Sal DeStefano)]

That's why I think when they. When we look at the data, I really feel strongly about this. When you look at the data at people that use the most social media and its correlation to depression, anxiety, what

[Podcast Host 5 (Justin Andrews or another co-host)]

are we looking at right now?

[Podcast Host 2 (Sal DeStefano)]

I think it's less. I think it's less to do with the social media and more to do that they're not getting real relationships.

[Podcast Host 4 (Adam Schafer or another co-host)]

What are you showing us, Doug?

[Podcast Host 1 (Justin Andrews)]

Yeah, I just wanted to see the age range for Gen Z.

[Podcast Host 2 (Sal DeStefano)]

What is it?

[Podcast Host 1 (Justin Andrews)]

It's 13 through 28.

[Podcast Host 2 (Sal DeStefano)]

Okay.

[Podcast Host 3 (Adam Schafer)]

Currently.

[Podcast Host 2 (Sal DeStefano)]

So hopefully it's not 13 year olds saying that. Yeah, well, I'm sure they're. Yeah, they're probably eight. They're looking at 18 and up.

[Podcast Host 3 (Adam Schafer)]

But we're glad they're passing that up.

[Podcast Host 2 (Sal DeStefano)]

Yeah, so. Yeah, so I think. I think that's what the data's showing. When you look at social media and its relationship to depression, you're obviously a boomer, huh? No, no, no, no, you're not.

[Podcast Host 5 (Justin Andrews or another co-host)]

1965, Gen X. Oh, you just like me.

[Podcast Host 1 (Justin Andrews)]

Don't drop me in that group.

[Podcast Host 5 (Justin Andrews or another co-host)]

I feel like I'm going to boomer you. You're.

[Podcast Host 2 (Sal DeStefano)]

Are you a millennial?

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah, technically I'm 81. He's so.

[Podcast Host 3 (Adam Schafer)]

I'm right on the 45 this year.

[Podcast Host 2 (Sal DeStefano)]

Wait a minute, bro. You're a millennial?

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

No wonder.

[Podcast Host 4 (Adam Schafer or another co-host)]

Wonder.

[Podcast Host 5 (Justin Andrews or another co-host)]

There's not a millennial ounce of me. Not the tiny.

[Podcast Host 3 (Adam Schafer)]

I mean, if there's any difference.

[Podcast Host 1 (Justin Andrews)]

He just tried to call me a boomer, so I think it's fair game.

[Podcast Host 2 (Sal DeStefano)]

Millennial, you know?

[Podcast Host 5 (Justin Andrews or another co-host)]

Hey, people get pissed off on the podcast. I get DMS all the time of people like, you do know you're a millennial, right? When we just talk about millennial and stuff all the time, people always wait,

[Podcast Host 2 (Sal DeStefano)]

what's above baby Boomer? What is that called?

[Podcast Host 1 (Justin Andrews)]

Silent Generation.

[Podcast Host 2 (Sal DeStefano)]

The Silent Generation.

[Podcast Host 3 (Adam Schafer)]

Is that like, because of Taki films?

[Podcast Host 2 (Sal DeStefano)]

Because they're dead, that's why. Oh, that's harsh.

[Podcast Host 4 (Adam Schafer or another co-host)]

That's cool.

[Podcast Host 1 (Justin Andrews)]

My mom's part of that generation, by the way.

[Podcast Host 4 (Adam Schafer or another co-host)]

I actually never knew that's what that was called.

[Caller 4 (Alexandra)]

Called.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Did you know that?

[Podcast Host 2 (Sal DeStefano)]

No, I had no idea. Have you ever heard of that?

[Podcast Host 5 (Justin Andrews or another co-host)]

I've never heard of Silent Generation.

[Podcast Host 2 (Sal DeStefano)]

What's the deal with Silent Generation? What are their characteristics?

[Podcast Host 1 (Justin Andrews)]

They didn't say much, I guess.

[Podcast Host 2 (Sal DeStefano)]

I mean, that's probably World War I. That's log.

[Podcast Host 4 (Adam Schafer or another co-host)]

It seems logical.

[Podcast Host 2 (Sal DeStefano)]

They're deduced just down your powers of.

[Podcast Host 1 (Justin Andrews)]

That's why I get paid the big dollar.

[Podcast Host 4 (Adam Schafer or another co-host)]

So my son, our kids are gen Alpha.

[Podcast Host 2 (Sal DeStefano)]

Alpha. Yeah. Gen Alpha is your. Is our little ones. Okay. Anyway, so our crisp power is so popular. Our new trainers we're talking about. Did you hear that?

[Podcast Host 3 (Adam Schafer)]

Oh, yeah. We should use it as, like, spiff.

[Podcast Host 2 (Sal DeStefano)]

Yes, we should. Huh? This is what you get for coming through and getting trained.

[Podcast Host 3 (Adam Schafer)]

I like the cheddar, which is. I don't like competition.

[Podcast Host 2 (Sal DeStefano)]

The cheese one is. Of all the things that we get sent to us, of all of our partners, that one is gone the fastest. Gone. Yeah, everybody's just eating those.

[Podcast Host 5 (Justin Andrews or another co-host)]

It used to be the beef jerky. It's been come now the crispower it is. Yeah. It used to be the beef jerky, but now everybody's on.

[Podcast Host 2 (Sal DeStefano)]

Now you said this before. I want to ask this again because who eats it consistently? Doug, you'll have it. Yeah. Justin, you do. For sure. Yeah. It's a snack processed, but it's high protein. Does it still hit satiety better than it does? Okay.

[Podcast Host 5 (Justin Andrews or another co-host)]

I have brought this up before where.

[Podcast Host 2 (Sal DeStefano)]

Because it's what, 27 grams of protein.

[Podcast Host 1 (Justin Andrews)]

25 to 28.

[Podcast Host 2 (Sal DeStefano)]

25.

[Podcast Host 5 (Justin Andrews or another co-host)]

I, I, I've, I, maybe maybe three times I've ate two bags just to see. I was kind of curious, like. But one bag is satisfying.

[Podcast Host 2 (Sal DeStefano)]

Okay. And I, which would not be the case.

[Podcast Host 5 (Justin Andrews or another co-host)]

Oh God. If you gave me, if you gave me a bag of pretzels that size, I would want an extra large bag.

[Caller 2 (Josh)]

Yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

And, and the fact that I know that it's high in protein and it's

[Podcast Host 5 (Justin Andrews or another co-host)]

a healthier choice for me. There's, there's a, the barrier to go to another one isn't very high. Like, right.

[Podcast Host 2 (Sal DeStefano)]

Because you're like, cool. Another 25. Yeah, yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

I would totally do that. But it, it totally satiates. I'm like, I don't after one. I'm good. It's like the perfect, perfect driving snack. That's cool.

[Podcast Host 3 (Adam Schafer)]

They should be in every gas station. You know, they have to be, right?

[Podcast Host 2 (Sal DeStefano)]

They definitely should.

[Podcast Host 5 (Justin Andrews or another co-host)]

No, I mean that's such a, it

[Podcast Host 4 (Adam Schafer or another co-host)]

would be so smart.

[Podcast Host 5 (Justin Andrews or another co-host)]

I don't know if they've even tried to do. I mean, they're in Costco now. They're in Costco. Yeah.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

I think, I don't know if they made Target yet. I know they're in Costco and they, and they're, there's, they're in another big.

[Podcast Host 2 (Sal DeStefano)]

That's the big formula, dude. If you can create really tasty high protein, like not for a high protein snack. Because so when I say tasty protein, people put in the context of things that are high protein. It just tastes good. Oh, and by the way, it's high protein. You're going to crush. You're going to crush right now. And they were able to figure that out. Yeah. So good. Our place makes cookware that lasts a long time. But more importantly, no forever chemicals. Look, if you like nonstick cookware because it's easy to clean after cooking certain things, the problem is the forever chemicals. These are chemicals that stay in your body and they actually have hormone like effects. They've been tied to things like diseases and cancers. This is what the studies show. So it really sucks. But how do I get something that's nonstick, that lasts a long time without the chemicals? Well, here's what you do. Go to fromourplace.com and then use this code, mindpump. You'll get 10% off site. Wide. Back to the show.

[Podcast Host 1 (Justin Andrews)]

Our first caller is Josh from Vermont.

[Podcast Host 2 (Sal DeStefano)]

What's up, Josh?

[Podcast Host 4 (Adam Schafer or another co-host)]

How you doing, Josh?

[Caller 2 (Josh)]

How's it going? Thanks for having me on.

[Podcast Host 2 (Sal DeStefano)]

You got it, dude. How can we help you?

[Caller 2 (Josh)]

Well, so I'm just kind of. I. I started doing CrossFit back four years ago, and it's. It, honestly, it's changed my life very dramatically. I've lost about 100 pounds, and I gained a lot of, like, good skills. But the part of it that I really have enjoyed is doing the. The powerlifting portions that we do. And I'm kind of trying to transition out of going. You know, I go five, six days a week sometimes, and I'm trying to switch my focus to doing more do CrossFit because I enjoy the community, I enjoy the people. Like, I enjoy 70% of the workouts, but I really like the powerlifting portion of it. And I'm trying to figure out what kind of, like, what kind of routine I should kind of get into to continue building my lifts up, which are. They're. They're decent. I know they can get better, but I just thought maybe I'd ask you guys what you might suggest.

[Podcast Host 2 (Sal DeStefano)]

Yes.

[Podcast Host 4 (Adam Schafer or another co-host)]

Power lift.

[Podcast Host 3 (Adam Schafer)]

All right.

[Podcast Host 2 (Sal DeStefano)]

Yeah. Here's a good question. And there's more in your email. So in your email, it says you're trying to transition from CrossFit about five days a week or six days a week to a weight training routine while doing CrossFit a few days a week. Right?

[Caller 2 (Josh)]

Yes.

[Podcast Host 2 (Sal DeStefano)]

Okay.

[Caller 1 (Ted)]

Yes.

[Caller 2 (Josh)]

Yes.

[Podcast Host 2 (Sal DeStefano)]

Okay. So. So, okay, ready? Check this out. The appropriate amount of CrossFit per week, if you love CrossFit, is a few days a week. Okay. And then nothing else.

[Caller 2 (Josh)]

Okay.

[Podcast Host 2 (Sal DeStefano)]

So if you do CrossFit three days a week, that's it. You actually get better results with CrossFit, by the way. Yeah. You'll get better results with CrossFit doing it three days a week, but you can't add any more.

[Caller 2 (Josh)]

Okay.

[Podcast Host 2 (Sal DeStefano)]

If you want to do CrossFit and power lift, you might get away with one day a week of CrossFit and maybe two. It may be two days a week of traditional powerlifting.

[Caller 1 (Ted)]

Okay.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Caller 2 (Josh)]

All right. That makes sense. I mean, I have a. It's a big mental thing for me. Like, I kind of have to be there sometimes. It feels like it kind of saved me from, you know, alcohol, alcoholism. I'm like five years sober and six years sober on Christmas. And that's kind of when I started thinking like I, I was up to £300 at that point and I just jumped into it because I was wasting money at gyms everywhere else trying to.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Caller 2 (Josh)]

Figure my own. I just walk around in circles for an hour, then I'd leave, basically and. All right, well, okay, that makes sense. I gotta. I guess I'd have to figure out how I could incorporate other things that kind of satisfy the mental need for the Throw it.

[Podcast Host 4 (Adam Schafer or another co-host)]

Throw on the podcast and go for

[Podcast Host 5 (Justin Andrews or another co-host)]

an hour hike or walk on the other days.

[Caller 2 (Josh)]

I do a lot of like disc golfing too, so.

[Podcast Host 4 (Adam Schafer or another co-host)]

Or that.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, I love that.

[Podcast Host 4 (Adam Schafer or another co-host)]

Like, fine, you don't have to like. So a lot of people think when we talk about this, they go like, man, I like the five days a week of working out, like, still keep that routine of five days. You have this hour block that you go do something active and fun fit, like fitness related.

[Podcast Host 3 (Adam Schafer)]

It's got to be lower intensity.

[Podcast Host 4 (Adam Schafer or another co-host)]

That's right. It's got to be lower intensity. So let it be disc golf. Let it be a hike. Let it be, you know, something like that.

[Caller 2 (Josh)]

Okay.

[Podcast Host 4 (Adam Schafer or another co-host)]

On those other days and start to schedule it. So like, like, literally, if you like disc golf, like start playing two days a week.

[Podcast Host 2 (Sal DeStefano)]

Yeah, try.

[Caller 2 (Josh)]

I try to do like three or four.

[Podcast Host 2 (Sal DeStefano)]

Yeah, yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

Make, make that a part of your lifestyle.

[Podcast Host 2 (Sal DeStefano)]

Well, let me ask a few more questions, Josh, because I don't want to discount a few things that you said. You said it helped you with your sobriety. You mentioned the community. How close are you with the community there at CrossFit, with the people that go there?

[Caller 2 (Josh)]

Oh, very close. I'm, I'm like, I'm not trying to talk, toot my own horn. I'm like a staple that at our group. Like, I'm, I'm very boisterous and I'm very personable. So.

[Podcast Host 2 (Sal DeStefano)]

So here. So look, I don't want to downplay that, bro.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 3 (Adam Schafer)]

So that's very valuable.

[Podcast Host 2 (Sal DeStefano)]

I, I think that's the most valuable thing here. I think it's more valuable than you lifting more with your power lifting.

[Caller 2 (Josh)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Now the challenge is can we keep you from over training or beating yourself up or causing injury? Because that's a lot of intensity.

[Caller 2 (Josh)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

But I think what you're saying with the value that you're getting from community and what it's done for you, I don't want to Discount that. That's the most important thing. In fact, of all the things you said, that's the way more valuable than getting your deadlift and your squat higher. It's way more valuable than hiking and listening to mind pump in your ears. It's way more valuable than that. It's the most valuable thing of all the things we talked about. So what I would actually recommend to someone like you is keep doing what you're doing and lower the intensity when appropriate.

[Podcast Host 3 (Adam Schafer)]

Yeah, just crank it down.

[Podcast Host 2 (Sal DeStefano)]

So when you go in there, I'd say two or three days a week, go hard like you normally do. The other two, the other two days a week, go easy.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

And you'll feel better. You'll feel better and you'll still be in the community.

[Caller 2 (Josh)]

Yeah. I feel like sometimes I, I, I, I go into it thinking that, like today was a perfect example. We had a shoulder to overhead day and we had another shoulder overhead during the workout. And you're supposed to build up heavy. And I was, I'm building up heavy during the strength training, but during the workout I'm going to go, you know, 115 instead of 155. And I got into the workout and after doing 195 the first during strength, I was like, oh, 155, this is fine. So I did and I feel great, but I just, I don't. A lot of times I have a hard time allowing myself to lower the intensity down because, like, I don't know, it's an addiction. It's wild.

[Podcast Host 2 (Sal DeStefano)]

So here's what you do. I got for sure this will, this is what you do. You got to involve your community. So tell the coaches there and the people that you work out with and literally tell them, hey, guys, listen, I got a problem two days a week,

[Podcast Host 4 (Adam Schafer or another co-host)]

it needs to look like this.

[Podcast Host 2 (Sal DeStefano)]

Yeah, I got a problem with overdoing it. I, today I need to go easy. If you, if you see me going too hard, I want you to come and I'm gonna do 115 on overhead press. If you see me adding more weight, I want you to come slap me in the face. Like, involve your, involve your community, bro. Seriously.

[Caller 2 (Josh)]

Yeah, for sure.

[Podcast Host 2 (Sal DeStefano)]

They've already helped you so much, so let them know, say, hey, man, I gotta go easy two or three days a week here. I can't keep going hard, so I need your help. Today's my easy day. So here's the weights I'm gonna go with. You see me go over that once you call me out and then that'll make it awesome for you, dude.

[Caller 2 (Josh)]

All right, cool. Cool. That sounds good. I mean, they've.

[Podcast Host 2 (Sal DeStefano)]

They've.

[Caller 2 (Josh)]

They've tried, but I guess the slap on the head might work. Probably the best.

[Podcast Host 2 (Sal DeStefano)]

Yeah, dude. Well, they're so Val. They're so valuable to you, bro. I think that that's. That's what's gonna help you the most.

[Caller 2 (Josh)]

Okay, cool.

[Podcast Host 2 (Sal DeStefano)]

You know.

[Caller 2 (Josh)]

Yeah, that sounds great.

[Podcast Host 2 (Sal DeStefano)]

That's it. That's it, bro. Do you do mobility work, too?

[Caller 2 (Josh)]

I. Funny you mentioned that. I just. I'm. My mobility is pretty horrible, and I just started. One of the trainers there got me on to. I think it's go wad. Something like that. And you kind of. You do a test, and then it kind of builds you a mobility thing that you do 20 minutes a day to help with your. Like, with my lack of my. I'm more of like, my. My hips are super tight, and so I've been starting. I started. I started that yesterday, so I can't say I've been doing it, but.

[Podcast Host 4 (Adam Schafer or another co-host)]

All right, well, is it.

[Podcast Host 2 (Sal DeStefano)]

I've done it two days.

[Podcast Host 4 (Adam Schafer or another co-host)]

Is it. Is it possible on the two days that we're talking about where you focus on that, where you can back off the intensity? Can you. Will they let you on the side of the class, kind of do your mobility routine? Because that's what I would tell you to do, is, like, since it's probably hard for you to discipline yourself to do that outside of your classes, like, make that a part of your class is on the days that you're supposed to back off intensity. Also do the first 20 minutes of your, you know, hour at the. At the box. Do your mobility stuff. That would really serve you.

[Podcast Host 2 (Sal DeStefano)]

Yeah. Also.

[Caller 1 (Ted)]

Okay. Yeah.

[Podcast Host 2 (Sal DeStefano)]

I'm gonna send you Prime Pro. That's our mobility kind of program.

[Caller 1 (Ted)]

Okay.

[Podcast Host 2 (Sal DeStefano)]

So you'll have another. Another thing to reference.

[Caller 1 (Ted)]

Okay, cool.

[Caller 2 (Josh)]

Yeah, yeah. I've got an open gym patch there, too, so, like, I can sign up and just do the open gym those days as well. And I love that. I have been trying to. I've been. It's really hard for me, but I've been trying to make a schedule where I'm like, all right, Wednesdays, I'm going to just do mobility. I'm gonna maybe ride a bike and just kind of not sweat too much and just take kind of an off day. I'm still working on it. I'm gonna try harder so that.

[Podcast Host 4 (Adam Schafer or another co-host)]

Josh, that would be the ideal. So this is. To me, this is the compromise I would make. I know Sal already said to you that the, you know, obviously the community value is so huge. And I'm going to say something else to you that you. I think you're kind of aware of at one point, you'll be forced to become aware of. There's a lot of times we trade one addiction for another addiction. And it's easy to get caught in the fitness addiction because it serves us so much right. It's so much healthier. And everybody's going to pat you on the back and say, but you still have that addictive personality towards something, and I think you recognize that in yourself. And so it will eventually lead to injury and all this other stuff that will make you learn this lesson. And so. But yet, at the same time, too, I agree with Sal that there's such tremendous value in the community, and I wouldn't want to pull you from. From that so that you just told me there's a way that I could still let you go to that CrossFit box five days a week. But we can modify it to what I think would be better. So what it would look like is three days a week you're doing those classes. The other two days you're doing open gym. And open gym looks like your mobility routine. And then getting on, like, the elliptical or a bike and just cruising. And you still get to be a part of the community. You're still in there five days a week, but you're starting to scale back. The intensity and the kind of beating yourself up five days a week. And two of the days are very recuperative. And then I think you get the

[Podcast Host 5 (Justin Andrews or another co-host)]

best of both worlds.

[Podcast Host 2 (Sal DeStefano)]

I'm going to tell you the two things that'll protect you from taking fitness and going too far with it. Okay.

[Caller 1 (Ted)]

Yep.

[Podcast Host 2 (Sal DeStefano)]

One. One is to involve the community and let them know it's a challenge for you because you value it so much. You've got great connections there. That's the best thing you could do. That's number one. Number two, when you. What do you do for a living? Let me ask you that first.

[Caller 2 (Josh)]

I, unfortunately, I drive a truck, which is really hard sometimes.

[Podcast Host 2 (Sal DeStefano)]

That's all right. That's fine. Okay. Here. This will also help you a lot. Get yourself a client or two and train them for free.

[Podcast Host 4 (Adam Schafer or another co-host)]

Okay.

[Podcast Host 2 (Sal DeStefano)]

Start working with some, maybe someone in the class. Hey, let me train you for free. I'm gonna take. That'll actually help you with yourself.

[Caller 2 (Josh)]

Okay. I actually. I just started shadowing to coach there as well.

[Podcast Host 2 (Sal DeStefano)]

Good. You coaching someone else is gonna really help you a lot. It's really. It's so much easier to do the right thing for another person. Like, you're gonna be good at telling someone else you're overdoing it, but it's real hard for you to do it and it'll help. It'll help you a lot. So coach somebody for free and then just involve. Let your, let your people know there, man, listen, I overdo it, you guys. I need help. Like, today's my light day. Make sure I go easy. That, and even if you don't listen to them, whatever they're aware and it's, it's. It's so valuable for someone like you to do that. Okay, cool.

[Caller 2 (Josh)]

Yeah, that sounds, that sounds great. All things I've, like, kind of milled over from time to time, and I just keep going back to the same routines, but I'm definitely going to put in some work and try to lighten the load a little bit, I guess.

[Podcast Host 2 (Sal DeStefano)]

Yeah, that's it, dude.

[Podcast Host 5 (Justin Andrews or another co-host)]

Keep us posted. Josh, I'd like to hear back from

[Podcast Host 4 (Adam Schafer or another co-host)]

you when you've been doing this for like, three months because I think you'll. You'll see a difference in your performance, too. You'll feel better, you'll look better, you'll see strength go up. Like, you'll, you'll be benefited by doing this. I know mentally it's difficult, but you'll definitely see the benefits when you stick with it.

[Caller 2 (Josh)]

Yeah, no, for sure. I'd love to get back in touch with you guys about it.

[Podcast Host 2 (Sal DeStefano)]

All right, dude.

[Podcast Host 4 (Adam Schafer or another co-host)]

All right, man.

[Podcast Host 2 (Sal DeStefano)]

Thanks.

[Podcast Host 4 (Adam Schafer or another co-host)]

Good luck, brother.

[Caller 2 (Josh)]

Thanks, guys.

[Podcast Host 2 (Sal DeStefano)]

Yeah, when he said it helped with sobriety and he mentioned the community, I was like, ooh, let's keep them. Yeah, let's keep them with these people. Because, I mean, I tell you, dude, that makes such a big difference for some people, especially what he's doing right now. Like you said it, Adam, right? You go from one drug to another. What he's doing is he's, he's self medicating differently. Now. Fitness can go real bad, but it can also go real good, right? It can go real good. Whereas with drugs and stuff, not necessarily. It's almost always bad. But with fitness, it could go pretty good and it could be a decent way to medicate things like anxiety and depression. Now, you can overdo it.

[Podcast Host 3 (Adam Schafer)]

There's a tipping point.

[Podcast Host 2 (Sal DeStefano)]

But let me tell you, for anxiety and depression, fitness done right is the best thing according to the data community. Throw that in there. He's got himself a winning formula, so long as he doesn't beat himself up.

[Podcast Host 4 (Adam Schafer or another co-host)]

I mean, I feel like, the answer is right there. When he said that he has the open gym pass where he can come in two days and do what he wants. That's if I'm coaching him, it's because you're right. I agree. Like, pulling him away from this community that has literally probably saved his life is not something I'd want to do even if I knew there's better programming doing. I get some where you're going. And so to me, the, the middle ground here is, oh, this is easy. He's got an open gym pass. So it's like two days a week you do that mobility routine that you've already know you need to do, and now it forces you to because you show up to do an hour and there versus trying to do it at

[Podcast Host 5 (Justin Andrews or another co-host)]

home and then adding all by yourself.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah, yeah. Like that becomes your. Your two days a week. Two or five days a week now is 20 minutes of mobility and low intensity cardio. And that you're still there for and you get to see everybody. You're part of the community still like that. To me, that's the, the answer is that. And boy, I mean, that's a way healthier balance and relationship with exercise. And if he can get to there, he's going to see a ton of benefits from it.

[Podcast Host 1 (Justin Andrews)]

Our next caller is Kelly from Massachusetts.

[Podcast Host 2 (Sal DeStefano)]

Hi, Kelly.

[Podcast Host 4 (Adam Schafer or another co-host)]

How you doing, Kelly?

[Caller 4 (Alexandra)]

Hi.

[Caller 3 (Kelly)]

Good. How are you guys?

[Podcast Host 2 (Sal DeStefano)]

Good. How can we help you?

[Caller 3 (Kelly)]

So I reached out because I am dealing with relative energy deficiency. I'm 21, I work out a lot, and I have been dealing with it for like three years now, and I just can't seem to find a solution for that.

[Podcast Host 2 (Sal DeStefano)]

And you. And who diagnosed you with this?

[Caller 3 (Kelly)]

I have a sports physician. I see her. Her name's Dr. Schley. I see her. And she diagnosed me a while back because my energy intake was really low and I had. All the red flags were shining bright.

[Podcast Host 2 (Sal DeStefano)]

Yeah. So you were under eating and over training, essentially is what was happening.

[Caller 3 (Kelly)]

Yeah, so I was training like six days a week, and I think my intake was roughly 1200 calories per day, which is not enough. So I've tried. I see a nutritionist now. I've tried increasing my, my calories, but I just haven't. It's been a while and I haven't really seen any positive change. So I just kind of am stuck. And I'm not sure what to do

[Podcast Host 2 (Sal DeStefano)]

when you say you've tried increasing your calories. Tell me what this looks like.

[Caller 3 (Kelly)]

So I tried slowly increasing so I would add like 200 calories every few days. I would try, but it was just so uncomfortable and, like, bloating, and I couldn't really keep up with it.

[Podcast Host 2 (Sal DeStefano)]

What. What number did you end up getting up to?

[Caller 3 (Kelly)]

I want to say 18, but I didn't stay very long because it was so uncomfortable.

[Podcast Host 2 (Sal DeStefano)]

Yeah, that's why it didn't work. What feels comfortable for you is actually what's unhealthy. And eating an appropriate amount for you is going to feel like you're stuffing yourself. You're gonna feel like it's too much. So we often say on the podcast, listen to your body, but that's not a good strategy for someone who doesn't know how to listen to their body. Whose signals are off. Which. Which would be like, someone like you listening to your body is under eating and over training.

[Caller 3 (Kelly)]

Okay.

[Podcast Host 2 (Sal DeStefano)]

So it's gonna feel uncomfortable for a while, hon, and you're gonna have to stay in it for a while to fix some of these issues. So you're gonna kind of have to get through that discomfort.

[Podcast Host 4 (Adam Schafer or another co-host)]

And there's things that we advise, like, stay away from the mirror, Stay away from the scale.

[Podcast Host 2 (Sal DeStefano)]

Like, you can't focus on getting stronger in the gym. Let's. Let's. Let's talk about strength. I think that's a great metric for you to focus on.

[Caller 3 (Kelly)]

Yeah, right. That's kind of. It was confusing for me because I was gaining strength. I was getting stronger when it first started. Like, I had cut my calories and I was super lean and I was gaining all this strength and I was doing really good. And then I think it caught up to me.

[Podcast Host 2 (Sal DeStefano)]

Yep.

[Caller 3 (Kelly)]

Now I'm, like, plateaued.

[Podcast Host 2 (Sal DeStefano)]

Yep.

[Caller 3 (Kelly)]

And I have, like, I have a good training program for myself. I think I'm a personal trainer, too. So, like, I know. I think I know what I'm doing with how I'm making myself lift, but I think it's just not doing anything.

[Podcast Host 2 (Sal DeStefano)]

You gotta eat more.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, well, I.

[Podcast Host 4 (Adam Schafer or another co-host)]

Let's talk about five days a week training too, though.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's.

[Podcast Host 4 (Adam Schafer or another co-host)]

What's. What's the training routine look like? Because if you're training five days a week with me, you'd only be doing two exercises.

[Caller 3 (Kelly)]

Yeah. So I initially, I cut down now because I realized it was way too much. I'm doing, like, probably four now. But I do work a very, like, physical job. I work in a hospital, so I'm, like, always on my feet and moving people and lifting people. So I'm doing four days actually lifting. And it's like a push, pull legs, and then A full body type thing.

[Podcast Host 2 (Sal DeStefano)]

So to do that, be active, your age plus strength training. Yeah. Like your calories would with me would probably get you up to around 24, 2500.

[Caller 4 (Alexandra)]

Dang.

[Podcast Host 2 (Sal DeStefano)]

Yeah. Easy.

[Podcast Host 4 (Adam Schafer or another co-host)]

But you, we have to, we have to ease our way there, obviously.

[Podcast Host 2 (Sal DeStefano)]

And it would. And you would get. And you would just have body comp change.

[Caller 4 (Alexandra)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

I mean, that's me trying to sell it to you, but that's what you got to do, hon. You got to bump your calories.

[Podcast Host 4 (Adam Schafer or another co-host)]

I do want to warn you though, that what this journey kind of looks like. I'm going through this with Corinne right now as I'm coaching her through a reverse diet. And when you've been low calorie and over trained for such a long period of time, it will take the body a little while before it responds the way you want it to. It's not this beautiful linear progress. It's like, oh, I bump calories and strength follows. And then all of a sudden I look better too. And then I bump more. It won't look like that. What it will look like is I'm going to feel uncomfortable. This doesn't feel right. This is. Oh, I feel bloated all the time. And it's like I don't feel like I'm seeing much change or difference. The thing that you should notice though is energy and strength. Those are the two main things we want to focus on because the body composition and all that and feeling comfortable will come down the road. That's down the road. After our body gets healthy, it first has to get healthy and then it will start to give you the results that you want. And it's not, it's not this perfect. I start this and then right away I feel that it'll be a while before it. And you just gotta trust that process.

[Podcast Host 2 (Sal DeStefano)]

Kelly, how long would you say that you were over training under eating for?

[Caller 3 (Kelly)]

Honestly? Definitely over a year. I would say maybe a year and a half.

[Podcast Host 2 (Sal DeStefano)]

Okay.

[Caller 3 (Kelly)]

It took a while for me to like lose my menstrual cycle in that. Like, I was doing good for a while and I was sticking on that routine and everything was good. And then maybe a year into it, I lost.

[Podcast Host 2 (Sal DeStefano)]

How long did you lose it for?

[Caller 3 (Kelly)]

I haven't gotten it back. It's been three years.

[Podcast Host 2 (Sal DeStefano)]

Oh, wow. Okay. So. So it's going to probably. This is going to be about a year. Yeah, this is going to take you a year. You're going to go on a reverse diet. Ish. Kind of protocol for about a year. Like no cut. You're not going to go on a cut for a long time. And it's going to be reverse dieting, slowly pausing when you're too uncomfortable, not going down, and then reversing again. And I'd like to see your calories at least for what you're doing. At least around 2,500 calories.

[Caller 3 (Kelly)]

Okay, so do you suggest, like, adding 200 per week or, like, what protocol would you.

[Podcast Host 4 (Adam Schafer or another co-host)]

You're going to add 200, are then going to stay there for a couple weeks, and then we're going to add another 200. I mean, here's. I would also highly recommend outsourcing to a coach. I mean, this is why Corinne has me helping her. She's smarter than I am. She's very experienced. She's a great. She's an incredible coach, but she knows that this is challenging for her. And so outsourcing it to me, that, like, just going to listen to me regardless of. Because she's like, this doesn't feel right. I don't feel uncomfortable. I'm not seeing what it's like. Yeah, but I'm telling you to do this. You just need to listen to me. And so I would recommend, even with your knowledge and experience, like, I would recommend outsourcing that if you're open to it, because then it is. Just let a coach, let them handle that week to week with you, you know, and what it looks like with McCray and I, sometimes I'll be increasing, increasing. And then I also, I'm listening to her.

[Podcast Host 1 (Justin Andrews)]

That's right.

[Podcast Host 5 (Justin Andrews or another co-host)]

And sometimes I give her a break.

[Podcast Host 4 (Adam Schafer or another co-host)]

And so, because I, I. And that's what a good coach will do. Like, they'll listen to you and they'll feel you. And I'm like. And so I kind of push her, push her, push her. I want her to go. And then I can. I can hear it in her voice. I can see how she's responding to me. And I'm like, all right, hey, we're gonna take a little diet break for a little bit, and then I'll bring her down for a week or two. And then I'm like, hey, are you ready? We're gonna go back up again. And so it is a little bit of push and pull. And there isn't like, this mathematical formula of it's gonna look exactly like this. It's like part of that is the coaching process is. Is outsourcing to them. Them hearing you out, knowing where they want to take you, and then together, you guys head down this path for a year. Like Sal's saying.

[Caller 4 (Alexandra)]

Okay.

[Caller 3 (Kelly)]

Yeah, yeah, I would definitely be interested in that.

[Podcast Host 2 (Sal DeStefano)]

Okay, awesome. We'll have somebody reach out to you. Kelly, you're gonna do great. By the way, you're so young. You've got a fitness background.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

As long as you can get over the mental part, you're gonna crush.

[Podcast Host 4 (Adam Schafer or another co-host)]

And if you're open to outsourcing that, that's. You'll do well. You'll do great. If you, like, just like her. If you just trust that you're in good hands and we'll take care of you and just, like, focus on hitting the goals they give you and then. And stay in the course, and you're

[Podcast Host 2 (Sal DeStefano)]

gonna be all right.

[Caller 4 (Alexandra)]

Okay.

[Caller 3 (Kelly)]

Thank you so much, guys. I really appreciate it.

[Podcast Host 2 (Sal DeStefano)]

You got it.

[Caller 3 (Kelly)]

Kelly, meet you.

[Podcast Host 5 (Justin Andrews or another co-host)]

Thank you.

[Podcast Host 2 (Sal DeStefano)]

Yeah, thank you. Hopefully, we'll see you.

[Caller 2 (Josh)]

Yeah, that's right.

[Podcast Host 4 (Adam Schafer or another co-host)]

I'd love for the circle back with you, too, to see how it's going. Okay.

[Caller 3 (Kelly)]

Yeah, definitely.

[Podcast Host 4 (Adam Schafer or another co-host)]

We will. All right, Kelly, thank you.

[Caller 4 (Alexandra)]

Bye.

[Caller 3 (Kelly)]

Bye.

[Podcast Host 2 (Sal DeStefano)]

I mean, we said this off air, but it's funny how they give a clinical name to it. Not eating enough and over training. Yeah.

[Podcast Host 3 (Adam Schafer)]

I haven't heard that term actually before.

[Podcast Host 2 (Sal DeStefano)]

What it refers to is, like, losing your menstrual. If you Female athletes see this a lot.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

They lose their menstrual cycle quite often. It's so common that oftentimes coaches are like, yeah, it's normal, you know, keep going type of deal. That's a sign.

[Podcast Host 3 (Adam Schafer)]

I know.

[Podcast Host 2 (Sal DeStefano)]

Not necessarily a good sign. Not a good one, but yeah. I mean, you know, here's. She's 21. Her body's gonna respond for them. I mean, I'm very confident it's not going to be as hard as it. As it can be sometimes with someone.

[Podcast Host 4 (Adam Schafer or another co-host)]

Oh, yeah.

[Podcast Host 2 (Sal DeStefano)]

But it's gonna be a year of slowly increasing your calories, needs to be stressed.

[Podcast Host 3 (Adam Schafer)]

It is going to be uncomfortable.

[Podcast Host 4 (Adam Schafer or another co-host)]

Well, it is. And the hard part about this is that, like I said, is, you know, you do the work that you're supposed to do, and you don't necessarily see the results you want right away. And so you have to accept that, listen, you have been beating up or abusing your body for an extended period of time. It's going to take an extended period of time for your body to get healthy and then respond.

[Podcast Host 3 (Adam Schafer)]

Repair process.

[Podcast Host 4 (Adam Schafer or another co-host)]

Right. Respond the way you want to. So really, the focus is not related to scale, the way I look, any of those things right now. It's, let's get our body healthy.

[Podcast Host 2 (Sal DeStefano)]

Yep.

[Podcast Host 4 (Adam Schafer or another co-host)]

And so a huge win is the Period coming back. And in fact, I'm coaching someone like this and saying like, we, we shouldn't expect any great aesthetic results until, until we get that. So let's go get that.

[Podcast Host 3 (Adam Schafer)]

Yep.

[Podcast Host 4 (Adam Schafer or another co-host)]

And we can fix that. I know we can fix that. I know what that looks like. And so let's get there first, then that's a good sign. We continue to move direction and then we'll start to look and see those things.

[Podcast Host 1 (Justin Andrews)]

Our next caller is Ted from Indiana.

[Podcast Host 2 (Sal DeStefano)]

What's up, Chad?

[Podcast Host 4 (Adam Schafer or another co-host)]

How you doing, Ted?

[Caller 1 (Ted)]

Hey, what's up, guys? So thanks for having me. I'll just go ahead and read my question. Even though it doesn't apply as much as it was going to.

[Podcast Host 2 (Sal DeStefano)]

Okay.

[Caller 1 (Ted)]

My work schedule is about to change where I'm going to have very little sleep and time to work out. I'll have one, maybe two days. I'm a little anxious about my work home sleep balance because of how wildly my days are going to fluctuate. I really just need some pointers on how to stay consistent not just with exercise and sleep, but also with my family. Any advice would be greatly appreciated. So the schedule was going to be 35 hours on and then about a day off, then 15 hours on, then a day off and then another 35 hours on and a day off. I'm a truck driver. I deliver.

[Podcast Host 2 (Sal DeStefano)]

Okay.

[Caller 1 (Ted)]

And it's a cyclical sleep schedule on those three days. I was really just wondering, like, the best way to kind of go about that. I'm not so much worried about exercise and stuff, but I really am worried about sleep.

[Podcast Host 2 (Sal DeStefano)]

That's a, that's a really great question.

[Podcast Host 4 (Adam Schafer or another co-host)]

And they go hand in hand, though, just so you know, because like sometimes when you have, when you have like a point time in your life like this what healthy looks like strength training might be only one day a week or an exercise or two a day. Just really. So it does, because if you do too much on the workout, it's going to impact sleep. And so the workouts need to be look like what complements me getting better sleep versus I know I can work out this many days. It's more like, okay, what allows me to get better sleep. And so it starts to look, look more like that for that type of a schedule.

[Podcast Host 2 (Sal DeStefano)]

Ted, explain the cyclic sleep schedule. Give me some more details.

[Caller 1 (Ted)]

So you're sleeping in the bunk of the tractor while the other person drives. And then you wake up when you get to the stop and you deliver all the product, you're on a hand cart, loading the cart up, running down the ramp into the store, back up, and then that goes on for 45 minutes maybe, and then you hop back in the tractor, you get back in the bunk, and you take maybe an hour and a half, two hour nap to your next stop and you and the driver switch off, doing that throughout the day. Like I said, it doesn't apply to me so much now because my schedule's changed twice since I sent the question in, but it could apply in the future. So I, I still appreciate it.

[Podcast Host 2 (Sal DeStefano)]

Do you get, do you ever. Do you get like a full eight hours at any point when you're doing that?

[Caller 1 (Ted)]

No.

[Podcast Host 2 (Sal DeStefano)]

Okay.

[Caller 1 (Ted)]

No, it's, it's. Yeah, it's, it's pretty, pretty rough. Whenever it comes to sleep on those days, I am able to make it up on my off days. But. Yeah, no, not, not really. You don't get eight hours.

[Podcast Host 2 (Sal DeStefano)]

And now when you wake up, are you awake enough to be able to do your work or do you find yourself groggy?

[Caller 1 (Ted)]

Well, honestly, I'm kind of used to it a little bit at this point, so I don't notice so much grogginess. Plus, I kind of implemented a lot of the stuff that you guys have already talked about. Like on the days that I do work, I take my 20 milligrams of creatine or my 20 grams of creatine a few hours before I start my shift. And then throughout the shift and I try to get as much sunlight when I first wake up to try to help myself get to sleep. Whenever I am in the bunk, I time caffeine so that it hits me harder when I am tired. So I don't really notice a whole lot of the grogginess. But I'm. I know that we're good at pushing through. Yeah, a lot of stuff, and I kind of know that I can push through a lot. And I want to just be able to not age the way that I've seen. A lot of the people that I do work with who's been there for 20 years, their back hurts and, you know, they've got like all of these problems and stuff, and I don't want to end up like that.

[Podcast Host 2 (Sal DeStefano)]

Do you find it difficult to fall asleep when you got to get in the bunk?

[Caller 1 (Ted)]

Yeah, I do have a sleep mask and I use the, I use the sleep mask and brain fm. So when I get in there, that's what I first do. And then I try to wear blue light blocking glasses throughout the shift until I have to do my part to drive.

[Podcast Host 2 (Sal DeStefano)]

That's what I was gonna Tell you so. So if grogginess is one thing, but falling as hard. Hard time falling asleep is another thing. And I was gonna tell you to wear really strong blue light blocking glasses when you get out of the bunk. And I mean the strong ones, the red ones. So. Yeah. Not the clear ones. Like the red ones that block everything, because that'll help you fall asleep when it's time to get back in. But you're kind of doing everything right now. Here's the deal. It's brutal. So what we're doing is we're doing everything right, but this is like, as good as it gets.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

So that's a really brutal.

[Podcast Host 4 (Adam Schafer or another co-host)]

Well, this is. We didn't talk much about the working out. This is what I meant by they go hand in hand. Is like the one thing I would caution you is, is pushing your body in the gym really hard for multiple days during a. Like a. Like a cycle like this. This is like the time where our. Our training, like, you're getting in there, you're doing movements, but it's not. I'm not trying to hit PRs while you're also.

[Podcast Host 3 (Adam Schafer)]

I'd be more concerned with strengthening your core and your posture and like, you know, really kind of reinforcing that to counter a lot of that, like, forward position and seated position. So, yeah, that would be my focus in the gym. And then everything else is, like, complimentary.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

You know.

[Podcast Host 2 (Sal DeStefano)]

You know, you could do. You could put a suspension. You bring a suspension trainer with you, and when you. Yeah, when you feel like you're. You're a little stiff or whatever, you do a few couple movements on there. More for mobility than anything.

[Caller 1 (Ted)]

I do carry a band with me.

[Podcast Host 2 (Sal DeStefano)]

Bands work.

[Caller 1 (Ted)]

I don't have a suspension trainer, but I do carry bands with me whenever I go.

[Podcast Host 2 (Sal DeStefano)]

They're both great. Suspension trainer offers a little bit different. I actually prefer it. So if you can grab one, it's easy to hook onto something. You probably hook it onto the truck and do like, W's and some rotation and just. Yeah, just to feel good. But otherwise you're doing everything. I mean, you're honestly doing everything right, dude?

[Podcast Host 3 (Adam Schafer)]

Yep.

[Caller 1 (Ted)]

Sounds good. Like, I kind of thought that I. I might be doing everything to what you guys would say, but I didn't know if there was something else that I should probably be doing that I'm not. Like, my workouts are. I'm not really focused on them so much right now. Like, I. If I can get two days in, fine one day, and it's usually like, bench squat Deadlift one day or something like that.

[Podcast Host 4 (Adam Schafer or another co-host)]

You're doing good, bro. You're doing good.

[Podcast Host 2 (Sal DeStefano)]

No, that's perfect.

[Podcast Host 4 (Adam Schafer or another co-host)]

You're doing good.

[Podcast Host 2 (Sal DeStefano)]

So another supplement you could try is liposomal nad. So, yeah, Roe Nutrition, It's a company we work with. We'll send you a link that'll help you with the energy part. It'll complement the creatine that you're taking. You're doing good, though, because you are depleting certain energies because you look really healthy, too.

[Podcast Host 4 (Adam Schafer or another co-host)]

I'm assuming you have a pretty good diet then, too.

[Caller 1 (Ted)]

Yeah, I don't. Sorry. There's a tractor going by. Yeah, I don't really ever eat bad unless, you know, maybe once or twice a month when we go out to eat. Like, I don't really think about it because, I mean, I'm with my family and stuff, so it's not really that big of a deal, but I'm pretty dialed in on my diet.

[Podcast Host 4 (Adam Schafer or another co-host)]

I feel like your peers aren't good examples of what you will look like in 20 years if you're still doing that.

[Podcast Host 2 (Sal DeStefano)]

Yeah. Yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

If you're. If you're. If you're eating well, you're strength training.

[Podcast Host 2 (Sal DeStefano)]

You're not drinking a bunch of alcohol.

[Podcast Host 4 (Adam Schafer or another co-host)]

You're doing it. Yeah. You're doing all the things ahead of it. Yeah, bro. You're gonna be good. You're doing good.

[Caller 1 (Ted)]

Okay.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Caller 1 (Ted)]

And what about eating real fast? This is just the last part. What about eating? On my routes? Like, is it okay to maybe not go the whole 35 hours or whatever? I'm out without eating, but, like, maybe most of the day, because I. It's hard to, like, focus on going in and heating up your food and then getting back in the bunk and eating and trying to go to sleep. I would rather just go.

[Podcast Host 2 (Sal DeStefano)]

No, you're fine.

[Podcast Host 4 (Adam Schafer or another co-host)]

Totally fine.

[Podcast Host 2 (Sal DeStefano)]

Yeah, you're fine. I would drink and make sure you stay hydrated.

[Podcast Host 4 (Adam Schafer or another co-host)]

So much better than probably what everybody else does, which is get the. The frozen burrito at the truck stop and eat it while they're driving.

[Caller 1 (Ted)]

Yeah, yeah. I've seen the people that touch the truck stop.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, that's what I'm saying.

[Podcast Host 4 (Adam Schafer or another co-host)]

Like, that's like, you're. You're way better off choosing the fast. Fast through that time and then eating when you can and. Yeah, no, you're doing good, dude. You're doing all the things. Right.

[Podcast Host 2 (Sal DeStefano)]

Sweet.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Caller 1 (Ted)]

All right. Yeah. Well, I think that's about it. I. I appreciate everything, guys. And I'll have.

[Podcast Host 4 (Adam Schafer or another co-host)]

I'll have Doug send you a link to the suspension trainer. And I'll also gift you the. The Maps suspension program so that you have something that you can do off the truck whenever you want to. Which I think that's about the only

[Podcast Host 5 (Justin Andrews or another co-host)]

advice I have for you, that you

[Podcast Host 2 (Sal DeStefano)]

can send them the row nutrition link.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah. So we'll send that over to.

[Podcast Host 2 (Sal DeStefano)]

To you.

[Caller 1 (Ted)]

All right, cool. I appreciate it, guys. All right, y' all have a good one.

[Podcast Host 2 (Sal DeStefano)]

You too, man. It's funny. You're like, man, people just. They have some hard work. Dude.

[Podcast Host 3 (Adam Schafer)]

Dude, that's a tough one.

[Podcast Host 4 (Adam Schafer or another co-host)]

That's a bro.

[Podcast Host 5 (Justin Andrews or another co-host)]

Get up and, like, straight from asleep,

[Podcast Host 2 (Sal DeStefano)]

and they go moving crap.

[Podcast Host 5 (Justin Andrews or another co-host)]

And then. Okay, get back to sleep.

[Podcast Host 3 (Adam Schafer)]

Your turn while they're driving.

[Podcast Host 5 (Justin Andrews or another co-host)]

I mean, if anyone here, you're the

[Podcast Host 4 (Adam Schafer or another co-host)]

only one that could have that gift to fall asleep.

[Podcast Host 2 (Sal DeStefano)]

Yeah. But then getting up and moving after. Oh, I would be mad.

[Podcast Host 4 (Adam Schafer or another co-host)]

You also train early, you know, so abrupt.

[Podcast Host 5 (Justin Andrews or another co-host)]

You would be able to do it. If anyone could do it out of us, it's you.

[Podcast Host 2 (Sal DeStefano)]

Oh, you're the only one, you know, angry. I'd be all day long.

[Podcast Host 3 (Adam Schafer)]

I'd be in a bad mood.

[Podcast Host 4 (Adam Schafer or another co-host)]

I mean, talk about an exception to the rule right there. I mean, I could see he looks healthy.

[Podcast Host 5 (Justin Andrews or another co-host)]

I could tell by his face. And I could tell by.

[Podcast Host 4 (Adam Schafer or another co-host)]

I mean, he looked like a healthy guy.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

At that profession with that 15 years, unhealthy job. But he's. I mean, he's obviously cares and just trying everything and doing everything really, really well. But his. The people he works with are probably not a good example of what he'll look like or feel like. They can mean they're drinking, they're smoking, they're eating.

[Podcast Host 2 (Sal DeStefano)]

Yeah, dude, give me some French fries.

[Podcast Host 3 (Adam Schafer)]

Rough environment.

[Podcast Host 4 (Adam Schafer or another co-host)]

Pretty sure I'd smoke cigarettes if I.

[Podcast Host 2 (Sal DeStefano)]

Oh, yeah, dude, absolutely.

[Podcast Host 5 (Justin Andrews or another co-host)]

Just to feel something.

[Podcast Host 1 (Justin Andrews)]

Our next caller is Alexandra from Washington.

[Podcast Host 2 (Sal DeStefano)]

Hi, Alexandra.

[Podcast Host 3 (Adam Schafer)]

Hello.

[Caller 4 (Alexandra)]

Hi.

[Podcast Host 4 (Adam Schafer or another co-host)]

How you doing?

[Caller 4 (Alexandra)]

How are you guys?

[Podcast Host 2 (Sal DeStefano)]

Good. How can we help you?

[Caller 4 (Alexandra)]

So I've got two questions. One is program related, and the other is sort of career related, but I'll start with programming.

[Podcast Host 2 (Sal DeStefano)]

Let's do it.

[Caller 4 (Alexandra)]

So I was a competitive athlete in high school, and then after graduating in 2018, I kind of kept training in that same mindset when I was in college. And then in 2021, I had this really weird. I don't want to call it an injury, but I. Something hurt. And then after a couple months of recovering from that, I realized it was related to my hypermobility. And that's when the way that I trained really started to shift. And then since then, I've just had a handful of things that I don't really want to call them injuries again, but I don't have a better word for them. I don't know how much background you guys have with hypermobility or hypermobile. Ehlers Danlos is another sort of part of it, but it's like a connective tissue disorder. So there's a lot of like body wide effects. But from a training standpoint, the biggest issue for me is joint laxity. My shoulders are the primary problem area that's like the major instability. So sometimes subluxations, especially in certain positions. So I just end up with a lot of like muscle guarding all in, like my traps and my neck extensors, like it just all gets super locked up and when particularly activated or irritated causes a lot of pain and a lot of restriction. And then my right hip is also a little bit less stable than my left and I think that kind of plays into some low back irritation as well. And then the laxity also makes my internal cues unreliable so it's really easy for me to overextend. I'm not really sure what I'm feeling, if it's the proper muscle working or if it's like a compensatory pattern that I developed. Co contraction is also a really difficult thing for me to catch when it's happening. And then I don't realize I'm doing something wrong until I wake up the next day and I'm just like locked up. And mirrors, they help sometimes, but it still is a little bit. It's good for external cueing, but internal cueing, it just is not helpful at all. And I've got like training and aesthetic goals, but there's just like this big wall for me that every time I train I just keep running into like I'll feel good and then I'm like out for like a couple weeks and then it just totally sets me back. So I'm trying I guess to understand like from your experience if you've worked with people with this, like how I know when my body is ready for more weight, because that's something I keep doing is ramping the weight and then it's too much even though I can move it. Um, and then how I know when movement patterns are solid enough in order to progress into higher weight or reps or something like that. And then how you're meant to approach strength training when your body can clearly move more weight than it can tolerate properly. Especially when like I don't have the clear signals to do so in the moment. I know that was kind of like a couple questions in one, but generally that's great.

[Podcast Host 3 (Adam Schafer)]

Have you worked with a trainer in person?

[Caller 4 (Alexandra)]

No, I haven't. I had thought about it, but I've been having a hard time finding somebody who specializes in it.

[Podcast Host 4 (Adam Schafer or another co-host)]

You don't have to necessarily specialize in this to have. We all have experience doing.

[Podcast Host 3 (Adam Schafer)]

It's another set of eyes. Yeah.

[Podcast Host 2 (Sal DeStefano)]

Are you. What's your education, by the way?

[Podcast Host 3 (Adam Schafer)]

I know you're very. You're very versed in this, for sure.

[Caller 4 (Alexandra)]

I graduated with a nutrition degree. I went to Cal Poly in San Luis Obispo, and then I came back up here because the path that it led me on was sort of like dietitian in the medical field, and I didn't want to do that. And now I'm pursuing personal training after, like, four years of trying to figure out something.

[Podcast Host 5 (Justin Andrews or another co-host)]

That's why you want a specialist.

[Podcast Host 2 (Sal DeStefano)]

Yeah. Are you. You said up here. Are you near us? Are you up near San Jose area?

[Caller 1 (Ted)]

No.

[Caller 4 (Alexandra)]

So I live in Seattle.

[Podcast Host 2 (Sal DeStefano)]

Okay. Okay. I was gonna say up here.

[Caller 4 (Alexandra)]

I mean.

[Podcast Host 2 (Sal DeStefano)]

Yeah, gotcha.

[Caller 4 (Alexandra)]

Way north.

[Podcast Host 2 (Sal DeStefano)]

Okay. So you're so. Okay. Here's what's interesting about this.

[Caller 2 (Josh)]

When.

[Podcast Host 2 (Sal DeStefano)]

When. When you have hypermobility, some of a lot of the rules need to change.

[Podcast Host 4 (Adam Schafer or another co-host)]

The opposite of what we coach most people.

[Podcast Host 2 (Sal DeStefano)]

You know, you're gonna. You know what you would do really well with. First off, isometrics is your best friend.

[Podcast Host 3 (Adam Schafer)]

Isometrics is first.

[Podcast Host 2 (Sal DeStefano)]

Isometrics is your best friend. And I mean, like, not just like holding a weight that's part of it. But also pressing or pulling or squatting.

[Podcast Host 3 (Adam Schafer)]

Incoming. Yielding.

[Podcast Host 2 (Sal DeStefano)]

Yeah. So move like you're trying to move something that's immovable. Right. So, okay, an example. So, okay, so let's talk about a deadlift. Right? So deadlift, you know, the traditional form right off the floor, stand up all the way.

[Caller 4 (Alexandra)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

What it would look like with isometrics is I would do a set where I'm at the bottom. Then I would do a set where I'm up more inches. Then I would do a set where I'm higher. So each. I would move through the range of motion, but each one isometric. And I would. I would pull against a bar that isn't going to move for 15 seconds. Does that make sense? So I'm breaking the movement up into segments, and I'm doing isometric with each one, and I'm using force.

[Podcast Host 3 (Adam Schafer)]

It's almost like you feel robotic now with, like, a lot of the movements you're gonna do, but that's the intention of it.

[Podcast Host 2 (Sal DeStefano)]

Oh, my gosh.

[Caller 4 (Alexandra)]

It drives me crazy.

[Podcast Host 2 (Sal DeStefano)]

So, like, a shoulder press would look like this. I get under a bar, I'd put it on a rack. I'd load it or put it somewhere so it's not gonna move. And I'm gonna push against the bar for 15 seconds. Then I'll make it go up a little higher. Then I'll do another set there. And so I'm doing the range of motion, but it's all isometrics. Okay, gotcha. Number two machines are actually great for you.

[Caller 4 (Alexandra)]

Really?

[Podcast Host 2 (Sal DeStefano)]

Yeah, yeah, yeah, yeah.

[Podcast Host 3 (Adam Schafer)]

That's true.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

It's gonna limit your. It's gonna limit your range of motion, which is the opposite of what we tell everybody else. Everybody else. We're always encouraging full range of motion. With someone with your case, you're actually

[Podcast Host 2 (Sal DeStefano)]

gonna train like a meat.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah. This is where we typically will give opposite advice, which is shorten the range up. You know, you can go further. I actually want you to go shorter range of motion. Right now. You do the two of those things, the isometrics, with shortened range of motion on your movements, and you. You'll stop feel. And the reason why, it's not the weight, by the way, too, that's making you feel that way. It's the weight in those in ranges that's resting on the joints that's causing that. So it's like you can still progressively overload the body and get stronger. That totally can happen. What? We just need to do it, and we need to do it in a shorter range of motion, which is the opposite of what we're tired.

[Podcast Host 3 (Adam Schafer)]

We got to teach the body to respond and create tension. And that muscle recruitment process is what we're training right now. And all these different ranges of motion, so it responds more adequately.

[Podcast Host 2 (Sal DeStefano)]

Yeah. Are you. How tall are you?

[Caller 4 (Alexandra)]

Just under five seven.

[Podcast Host 2 (Sal DeStefano)]

Oh, you're perfect. Machines will be great for you. So get in the machine, set it up. You're going to do a shoulder press. This is as low as I'm going to go. I'm not going to go all the way down. This is the range of motion. Just like this kind of limited range of motion. That's your strength training. And then you're gonna do isometrics, and that's gonna help with your stability and around your joints. And that's honestly it. So you're gonna train yourself very differently than you would train 99% of your clients.

[Podcast Host 3 (Adam Schafer)]

Yep. She's not excited about this.

[Caller 4 (Alexandra)]

There was like, I had been trying to do a couple like, are you familiar with. Gosh, I'm forgetting his name. But he's known as the shirtless dude on Instagram.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, yeah, yeah.

[Podcast Host 2 (Sal DeStefano)]

You mean part of move you.

[Caller 4 (Alexandra)]

Andrew something. And Kate is his wife and they have like. They're both hyper mobile and they have like a program that I've been sort of working through.

[Podcast Host 2 (Sal DeStefano)]

Does it help them?

[Caller 4 (Alexandra)]

Yes. But it also feels like. What? Like immature. Not immature, but sort of like I am starting too early in it. Like it feels like I can do all the stuff pretty easily. Like it's not making as much progress as I would have expected. There are certain ones that. That do for sure. I would say a lot of the isometrics and like the band work as well. It does progress like pretty quickly. But I do find sometimes like it just like I just haven't really found like I haven't. I feel like I still haven't gotten over this. Like Humphrey.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Caller 4 (Alexandra)]

That I'm expecting to have like better strength in the. Because my whole idea, and correct me if I'm wrong, is like because I have a large range of motion that I should strengthen it in those hyper extended.

[Podcast Host 2 (Sal DeStefano)]

No, no, no.

[Caller 4 (Alexandra)]

Really?

[Podcast Host 2 (Sal DeStefano)]

No, no, no, no, no, no, no, no, no.

[Caller 4 (Alexandra)]

Or not the hyper extended, but the further ones so that when I do get there.

[Podcast Host 2 (Sal DeStefano)]

Not yet.

[Podcast Host 4 (Adam Schafer or another co-host)]

No, no.

[Podcast Host 2 (Sal DeStefano)]

You wouldn't even play with that until. Yeah. You got to straight. Start. Start strengthening shorter ranges the of. Of motion. And then you can. You can do some light. You can do some light isometrics. Yeah. In those positions.

[Podcast Host 4 (Adam Schafer or another co-host)]

Because that'll give you 15 north and south of that. So you're. So that's the benefit of doing the isometrics in those three stages. That sounds both sides. Yeah. So you're getting. You're getting strength benefits further on than where you're stopping at when you do isometrics. That's what's so great about them. And that's the way you build strength at that end is by an isometric. Right before what you would do. Consider full range of motions. And then you still get 15 degrees more by holding that isometric there.

[Podcast Host 2 (Sal DeStefano)]

Yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

That's why that.

[Podcast Host 2 (Sal DeStefano)]

And that's how you would get that 99% of people. I'm trying to strengthen you in a full range of motion hypermobility. We're staying away from your full range of motion because that's where you get hurt.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

That's where you don't. That's where you lack stability. You're lacking stability at the end ranges. And that's what's happening. It's not the mid range. It's the end ranges.

[Caller 4 (Alexandra)]

Yeah. So that would make me think that I would need to strengthen those end ranges. But you're saying strengthen range.

[Podcast Host 4 (Adam Schafer or another co-host)]

No, no, that's how you get that strength at the end range is you come short of it and you create an isometric contraction there, and you'll get 15 degrees, 15% more stability. That's right. That's right.

[Podcast Host 2 (Sal DeStefano)]

Eventually. Here's the deal.

[Podcast Host 3 (Adam Schafer)]

If you do this aggressive overload in

[Podcast Host 2 (Sal DeStefano)]

that direction, if you do this well enough, over time, you will be able to train in a really full range of motion. But right now, I wouldn't touch that. That's.

[Caller 4 (Alexandra)]

That's.

[Podcast Host 2 (Sal DeStefano)]

That's why you're getting hurt. So that's, That's. That's. That's down the line. So let's say we do this right maybe a year or two from now, then you're able to go full range of motion and you're stable. But right now that's not. So you. Here's what's happening. You have a range of motion that you don't own.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

And so. And you really don't own it.

[Caller 4 (Alexandra)]

Yeah.

[Caller 2 (Josh)]

So we don't want to put it.

[Podcast Host 2 (Sal DeStefano)]

That's right. So we don't want to play with that.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah, yeah.

[Podcast Host 3 (Adam Schafer)]

Right now, Prime Pro would be great.

[Podcast Host 2 (Sal DeStefano)]

Yeah, yeah. Prime Pro would be good.

[Podcast Host 3 (Adam Schafer)]

Because otherwise I'd be like, learn frc. That would. That would benefit you a lot as well. But like. Yeah, for what they're saying, it's.

[Podcast Host 5 (Justin Andrews or another co-host)]

It's really.

[Podcast Host 3 (Adam Schafer)]

It's a gradual, progressive process. And to. To get those core movement patterns first, where you generate the most force and kind of expand out is. Is, you know, the gotcha.

[Podcast Host 2 (Sal DeStefano)]

Yeah. So are you familiar with yielding isometrics? No. So that's like where I. So that's where you're pushing or pulling or. Or.

[Caller 3 (Kelly)]

Oh.

[Podcast Host 2 (Sal DeStefano)]

Against something that's not moving. So a really cool setup that you could do is you could put some anchor bolts into some concrete, attach chains on them with collars. Then I can put a barbell in there. And that's it now.

[Podcast Host 3 (Adam Schafer)]

Great DIY little project.

[Podcast Host 2 (Sal DeStefano)]

It's a D. It's. It's a real simple. Now I can get a bench underneath it. Get a long enough chain, and then I press up.

[Podcast Host 4 (Adam Schafer or another co-host)]

I mean, this is probably one of the most valuable ways to use the Smith machine, too.

[Podcast Host 2 (Sal DeStefano)]

Yes.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 5 (Justin Andrews or another co-host)]

Smith.

[Podcast Host 4 (Adam Schafer or another co-host)]

Smith machine would be good for this. This is.

[Caller 4 (Alexandra)]

I've seen a couple people sort of rig it that way.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah, yeah, yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

You can use it. You can use the Smith machine to do that with, with bench, overhead press, with rowing, with deadlifting. You could. A lot of these movements we're talking about. You can use the Smith machine for that. That's why that's. Actually. This would be a great use of it.

[Caller 4 (Alexandra)]

Interesting. Okay. Do you find that the clients that you work with or worked who had hypermobility, were they able to make significant progress?

[Podcast Host 2 (Sal DeStefano)]

Yes.

[Podcast Host 4 (Adam Schafer or another co-host)]

Oh, yes.

[Podcast Host 2 (Sal DeStefano)]

But it's like you got to approach it. You approach it very differently.

[Caller 4 (Alexandra)]

Yeah. All right, sweet. I appreciate that.

[Podcast Host 2 (Sal DeStefano)]

And since you're going to become a trainer and you sound like you're really smart, research isometrics. Look at the data on isometric. This is. This is going to fix you.

[Podcast Host 3 (Adam Schafer)]

Yeah.

[Podcast Host 2 (Sal DeStefano)]

Isometric training is what's going to be the most valuable style of training for you.

[Caller 4 (Alexandra)]

All right, sweet. Yeah, I'll definitely look into that. I keep hearing that word bounce around. I haven't really gotten to it. I just have. Not really. I've been too afraid to do anything with like, like any of the big eight exercises because it just is so unapproachable. So I've just really stuck with like, hand weights and Pilates sometimes. But even that I can, like, overextend it.

[Podcast Host 2 (Sal DeStefano)]

Yeah, no, no, no. It's. It's totally doable. It's just. It's different than what you would do with the traditional person.

[Caller 3 (Kelly)]

Right. Okay.

[Caller 4 (Alexandra)]

That's good to hear. My other question regarding personal training as a career. I found you guys a couple months ago. It's so funny. I, like, for so long, for literally four years, I'm like, I don't know what to do. Am I going to be a doctor or am I going to be a nutritionist? It was always something in, like, health field, but nothing really ever clicked. And then I watched or listened to like a 20 minute podcast where you guys spoke about, like, a couple things to know before becoming a personal trainer, and it was like, done. And so I started preparing for the exam. I'm sort of in a weird space right now because I'm getting married in like a month. And so it's just like, not a great time to be wanting to. I'm just busy, really. But after I pass the exam, I'm sort of thinking about. I mean, it seems like most people are doing like, the PAT is like Big Box Gym, sort of like get reps with clients and then progress forward. Um, and I was just wondering if that's like, what you would recommend or can you apprentice with personal trainers or like, shadow them? Like, is that something that's I mean

[Podcast Host 4 (Adam Schafer or another co-host)]

if you got, if you, if you know somebody, for example, if you lived up here, like of course coming over and shadowing or, you know, some. One of our coaches or trainers would be ideal.

[Podcast Host 5 (Justin Andrews or another co-host)]

But I would, but who you shadow

[Podcast Host 4 (Adam Schafer or another co-host)]

would make a big difference too though. So.

[Caller 4 (Alexandra)]

Right.

[Podcast Host 4 (Adam Schafer or another co-host)]

I would want to make, you know, you'd want to make sure you got a elite level coach that you're following. The best bet is to go into the big box. That's going to give you that.

[Podcast Host 5 (Justin Andrews or another co-host)]

The other thing that I would suggest,

[Podcast Host 4 (Adam Schafer or another co-host)]

if this is the career path you're doing. So like if NSCA is what you're going through or what is that?

[Caller 4 (Alexandra)]

Yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

Okay. Yeah. So it's great certification, ncsf, nasm, those are all great courses. Certifications. When the course that we created was to fill the gap and the need that we felt for coaches and trainers, it's more highly focused on building your business. And so what would compliment after you finish your NSCA would be going through our course because that's. Yeah, that's more.

[Caller 4 (Alexandra)]

That's what I was planning.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah. So that'll really complement that because you're going to, I can tell already you're

[Podcast Host 3 (Adam Schafer)]

just to make a career out of it.

[Podcast Host 4 (Adam Schafer or another co-host)]

You're proficient enough in understanding anatomy, the body, stuff like that. And what you're going to get from NSEA is going to be great. The next piece will be the business side. So our course plus getting some experience in a big box gym will set you up for a lot of success.

[Caller 4 (Alexandra)]

That's great. Yeah. You. Sorry, go ahead.

[Podcast Host 2 (Sal DeStefano)]

No, I was. Are you going to. Do you want to train people in person or virtually?

[Caller 4 (Alexandra)]

Ideally in person. I mean, I suppose virtual. It seems like it's accessible to people when they need it. And it, I mean I can see the benefit in like having more clients that way, but I'm definitely an in person kind of Big box.

[Podcast Host 4 (Adam Schafer or another co-host)]

That's better.

[Podcast Host 2 (Sal DeStefano)]

Yeah, go big box. You'll be a better trainer by going

[Podcast Host 4 (Adam Schafer or another co-host)]

in person first anyway.

[Podcast Host 2 (Sal DeStefano)]

Totally.

[Caller 4 (Alexandra)]

Yeah. So we've got the gym that I go to right now is the LA Fitness, which no shade, it's not my most favorite, but I don't know. I know that you guys mentioned it was like a podcast a couple weeks ago, I think where you're talking about the gyms that Mike Mastoff, I think owns. Yeah, but we don't have. I don't think we have a crunch in Seattle and I know that he just bought 24 hour or something like that or he rejoined as the CEO, but it doesn't seem like the one that's available to me. Is that established right now? So I don't know if you have a recommendation for LA Fitness is fine.

[Podcast Host 4 (Adam Schafer or another co-host)]

You want, that's a good, that's a good big box gym. They're, they're a big box gym. What you're looking for from a big box gym is a gym that's got 10 plus trainers. So you got peers, they can feed you clients. They're getting, they're getting a thousand plus workouts a day.

[Podcast Host 2 (Sal DeStefano)]

You want volume?

[Podcast Host 4 (Adam Schafer or another co-host)]

Exactly. You're. It's less about how good of a gym it is and it's more about just practice for you.

[Podcast Host 3 (Adam Schafer)]

Yep.

[Podcast Host 4 (Adam Schafer or another co-host)]

Like this is like, think of it more. More like this is more education for you than it is like, this is my career and I'm going to work here forever. It's like, okay, yeah, I'm going, I'm going here to get the reps in. And so a high volume gym is more important than like, oh, it's the best company ever. It's like, I just want to get,

[Caller 4 (Alexandra)]

yeah, yeah, I just want to get

[Podcast Host 4 (Adam Schafer or another co-host)]

bodies in front of me to practice all the stuff that I've learned and that, and that is what's going to sharpen your skills and get you to a place. And normally what we recommend to somebody is the goal should be get there, get your reps in and try and become the one of the top trainers there. If you're one of the top trainers in a big box gym, you're ready to go build your own business or grow in that company or you'll be, you'll do great.

[Caller 4 (Alexandra)]

And that would be like a you're on your own kind of situation.

[Podcast Host 4 (Adam Schafer or another co-host)]

If you want to, if you want to, you know, okay.

[Podcast Host 3 (Adam Schafer)]

There's a lot of options from there.

[Podcast Host 4 (Adam Schafer or another co-host)]

What normally happens when you, when you move your way up into being the top personal trainer inside a LA Fitness or a UFC or 24 Fitness is you'll also be presented with opportunity within the company too. So if you end up falling in love with the company, there's a good chance they'll offer you management positions and leadership roles.

[Podcast Host 2 (Sal DeStefano)]

Think of it as a paid internship. I'm going to go here for a year. I'm going to do my best and then you're going to have a lot of opportunities and much more clear path of where you want to go from there.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yes.

[Caller 4 (Alexandra)]

Okay, cool.

[Podcast Host 2 (Sal DeStefano)]

That's it.

[Caller 4 (Alexandra)]

Well, thank you so much. I really appreciate you guys taking the call. I wasn't like expecting to be selected so quickly when after submitting a question. It's been awesome getting to know all the information that you guys provide for free and it's obviously changed the direction that I'm going, so.

[Podcast Host 2 (Sal DeStefano)]

Awesome.

[Caller 4 (Alexandra)]

Much, much love.

[Podcast Host 4 (Adam Schafer or another co-host)]

Did you have you found. You know that we have Kyle, our head trainer, actually holds a podcast too. So on our. On the YouTube channel.

[Podcast Host 2 (Sal DeStefano)]

It's just for trainers, just for personal trainers.

[Podcast Host 4 (Adam Schafer or another co-host)]

So it's.

[Podcast Host 5 (Justin Andrews or another co-host)]

Yeah.

[Podcast Host 4 (Adam Schafer or another co-host)]

And some of our coaches come on there with him and they discuss just personal training and growing your business.

[Podcast Host 2 (Sal DeStefano)]

It's called Elite Trainer Academy.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yep.

[Caller 4 (Alexandra)]

Oh, yeah. Okay. I've seen. I've seen the name. That's cool.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yeah, yeah.

[Caller 4 (Alexandra)]

All right, I'll check it out. Thank you guys so much.

[Podcast Host 2 (Sal DeStefano)]

Congratulations on your wedding coming up.

[Podcast Host 4 (Adam Schafer or another co-host)]

Yep.

[Caller 4 (Alexandra)]

Thanks.

[Podcast Host 2 (Sal DeStefano)]

All right.

[Caller 4 (Alexandra)]

Appreciate it.

[Podcast Host 2 (Sal DeStefano)]

Yeah, she'll do great. She'll do fine. Hypermobility. The first time I had a client with hypermobility, I was like, what is this puzzle?

[Podcast Host 3 (Adam Schafer)]

It's the opposite.

[Podcast Host 2 (Sal DeStefano)]

I was like, what's happening Opposite? I couldn't figure out. But then once you figure it out, it's like, oh, this is what I do. Yeah. And then you just progress.

[Podcast Host 3 (Adam Schafer)]

Great.

[Podcast Host 2 (Sal DeStefano)]

But it's a totally different approach. Like shorten the range of motion. I never do that like with. I know, but it works. Look, if you like Mind Pump, come find us on Instagram. Mindpump Media.

[Podcast Host 1 (Justin Andrews)]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes maps, Anabolic maps, 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, Bluetooth 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.

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