Sprint Intervals and Training

If you're still paying one of your biggest expenses, either rent or mortgage without bt It's time for a change. Built is the membership for where you live that rewards you on rent, mortgage and around your neighborhood. Every monthly housing payment earns you points that can be used toward flights, hotels, lift rides, amazon. com purchases, and more. Earn rewards and get something back. Wherever you live. beccome a Bilt member today at joinbuilt d. com slash mission. That's JOIN bLT. com slash mission You want to pump your body and expand your mind. There's only one place to go. Find. your hosts, Sal D Stefano, Adam Schafer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mindpump in today's episode We picked listeners' questions on our Instagram page, Mind Pp Media, We picked four of them and we answered them But thats after the intro, todayoday's intro was fifty six minutes long. I in the intro, we talk about fitness. 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If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs or training gear over at mypumppsstore d. com I'm talking right now, hit pause, head on over to mypumpstore. comot That's it. enjoy the rest of the show All right, we're gonna to give you the six best lifts for athletic fitness. This is the kind of fitness that translates to the real world. lets you play harder and move better. stillill builds muscle, makes you look awesome We're gonna break it down. Let's go. Oh, Justin got. Justin got them for this one Yeah, little excited. Now Th these are lifts that we're listing because so we're not putting in here things like pios ors or things that are more specific. Okay. And I do want to say just I think I got to say this, if you're an athlete, the best thing you can do to get more athletic is to Per sport.. And then general strength tends to benefit athletes across the board, especially if you're new to strength training. tra always need a foundational base to your strength to build off of in any direction you want to branch off. Any of these are going to do well with whatever sport it is you're pursuing. one hundred percent. So we're going to kind of go through the list and we'll start with kind of lower body stuff. U and I listed here lunges and sled driving or sled works. Why don't we talk about those a little bit? So I'm assuming that within this is encompassed like lateral sled drags and Yeah just sled work. J in general sleds. Yeah, you know, let's start there because I love sled work so much for a couple of different reasons. You got what's called what's known as triple extension. with a sled. So a lot of leg exercises, your feet are planted and they're flat Um, you'll almost never being a position in any athletic endeavor where that's the cid. Is there any sport that encourages flat foooting? N like that Oh, I can't think. Yeah.. Almost weightlifting. Yeah. Well almost every sport I'm aware of. you're moving, you're on your toes, It encourages you to be on your toes. Yes rightight at least on the ball of your foot. Yeah. Yeah. And so when when you're driving if you're just doing a basic drive, like a forward sled drive you're having to push through the entire lower body, including your foot and your ankle. So yeah, the calves are involved. We also strengthen your feet. Yeah while you're driving forward, lotots of hip extension. Another good feature about sled work is there's no negative portion. It's all concentric. That's right yeah, you're now taking out a lot of the more damaging, I guess aspect of the muscle contraction face. So it's like you could put all this force output out without a lot of the, you know, damagage you need to heal from. that's, you know, we say that a lot in the podcast, but if you've never actually compared that, it's really interesting to compare the difference. Totally. L go and do Five sets of Barbell back squats hard on Yeah hard on your l day and then go do, you know, five sets of, you know, sled pushes just as hard. Yeah, heavy, real hard, heavy and notice the difference in how you feel the days two and three after those two workouts. and it's significantly different. know what else is interesting about sled driving is of course so much carryover for athletic performance and function and strength It's one of those few exercises that's relatively low skill. What I mean by that is I can have an old lady. I can have a sixty year old push of sled I can have a sixteen year old push a sled. I can have someone push a sled with, you know, five hundred pounds on it. I can have someone push a sled with almost no weight on it And they're going to get tremendous benefit. You can't say that for a lot of exercises. There's a lot of exercises that requires a certain level of skill perform and rarely do you have a low skill exercise that's got tons of carryover like sled. Well the lunging itself is just so functional because anything you're going to do athletically, you're going to be in a split stance. It's just there's no you know, getting around that fact and building up, you know, strength to be able to load a lot like bilateral definitely makes sense for that to build a good base, but to reinforce that split stance position and also the The different directions you could take lunges. you could do a lot of variations of lunges pretty easily to expose the different planess emotions. You know what's interesting about lunges is by the way, back in the nineties, lunges were not considered like a crazy strength building. ex was weird. It was not like a strength building exercise. It was like what people did in like jazzercise classes, which was interesting It's a very good muscle builder It's a great functional exercise. What's interesting about it is you can get really strong bilateral lower body exercises like squats Never practice lunges, go try lunging and you'll see just how much of a deficiency you. Would you say Would you say Clara, would you say Ronnie Coleman made him popular for aesthetics and for bodybuilding. I think bodybuilder started to do one of them for sure. He started it was there's a famous video of him those tyightes. That's right. The yellow and black one. you can see his leg veins through his tightes doing walking lunges in the parking lot. Yeah. I think you're right. Like I can't remember them being really popular Not in bodybuing. No, not until him. No one hundred percent Right Because Arnold didn't really promote him much. He was No it was in his ye everything was in his. It wasnt like a huge So that was like you know, he wasn't he didn't hype them up or talk a lot about them and I didn't see him in any of his like hype videos. I don't remember any of that There's a lot of coaches, athletic coaches that make the argument that lunges or split sts that are superior to bilateral for athletes. We have people like Mike Boyle, especially who stands by, that's the only way to train athletes. Is there a reason why you put lunges and sled driving together together they could be almost their own. They are their own, but they're both lower bodies. So I kind of went through and kind of tried to got it. I And In't pick one or the other got it. Okay. I couldn't understand why you put those together. I'm like there's a whole category of different type like Justin saying different lunges that you can do that I think are incredible. And same thing with sl driving, they could have been in their own category tootally. But I see what you did. totally. Next up, we have the standing overhead press. This and this has to be standing. It's you're very rarely going to be seated when you're doing any kind of a movement like this or at least in any functional capacity. in the real world. I mean when you're picking something up overhead, you're almost always standing because you're putting something up high on a shelf or you know, up in the attic or whatever, but it does strengthen the whole body and you know, this is The way I would say you could demonstrate upper body strength. There almost is no lift that's more impressive than a standing overhead press. By the way, humans know this instinctively. Anytime you watch a cartoon or any kind of like Somebody displaying some strength what they always do. When you put it over your head. You're lifting up over your head. Well, have you ever haveave you ever met somebody who can press a lot of weight over their head that's just not unbelievably strong? No. because it also require if you can push a lot of weight over your head, you have to have a pretty solid base. Exactly to handle that too. Yeah. So you're not you're gonna have like this like tiny little legs and weak lower body and then you're pressing Yeah go wrong if you don't have. Yeah. So you' got to have a good core and lower body to press up over your head. And so the requirement, I mean it's the squat of the upper body.. And so you're going so you're going to be strong upper body for sure. But then in order to press a lot over your head, you're also going to need to have a solid base in order to do one hundred percent. In fact, when you look at old school lifters, they did almost no horizontal pressing Bench presses weren't invented until much later. A bench press back in those days was a floor press. didn't have any benches and big chests weren't really in fashion until bodybuilding And you almost never saw that in an athlete, not saying that a big chest or strong chest isn't something that will benefit you But's it's overhead pressing. Anytime you press something or push something away, you're leaning into it, you're pushing away from your body and even when we look at old sculptures, old sculptures of athletes that were based off of gladiators or Olympic athletes. They had really well developed shoulders and lumbar spines, which you know, what you would get from being able to press a lot. Well you also get a lot of good upper chest involved a real true full overhead press where you bring the bar trap. Yeah. Yeah, when you bring that all the way down to your upper chest, it's, you know, you get some upper chest development from that and strength. So it's's such a great lift. Then we have the trap bar deadlift. This is, you know, and I've heard People make this argument I've heard athletic coaches make the argument that the trap bar deadift better for athletes than the conventional deeadlift. Part of that, I believe, is it's a lower risk of injury. It's a lower skill. exercise. The other part of it might have to do more with it's more of an upright, which might translate better to sports Um I like, you know, I like exercises that have a high carryover that are also lower skill because you can get into them quicker and exert force faster, Of course, lower risk of injury is always a good thing so long as there's a lot of carryover. Yeah. So Tp bar deadlifts are really valuable. Yeah, I mean, even just my tiny stint of like going through like two years of trying to help program for like student athletes and whatnot. It was the biggest hurdle was really to get them to learn these movements in you know, in a really short amount of time before and then now we jump right back to season. And so it's like how much can you really move the needle in terms of their optimizing their performance and strength in that period of time? And so You're you're kind of weighing these things out Risk reward two is obviously one of those other ones But I really do think it's the skills a big that's a big factor because I could I could like you know, take a big group and we could we could go through this and learn it pretty effectively and load it like almost immediately. Well,'s also it has a tremendous amount more carryover into sport because Very few sports, in fact, I can't think of anything el of my head that that are posterior based. Yeah that require your hips to be down ninety degrees or lower. You'll see that in wrestling. That's about it. Mbe Wrestling? Yeah, you'll see like you see like Zertcher deadlifts, deadlifts, like really like Jefferson curirls, like these are like, Oh yeah, well, I mean wrestling like bridging and all that makes sense into your neck and that stuff. Yeah it's itss own category. You would see that with like recreco Roman wrestlers would do stuff like that. but the skill involved We're thking about the average person I can take most average pe not everybody because it's still deadlift But I could take most people without mjor injury, and we could do a tri bar deadlift day one. And I could load it within a few weeks, typically. I can start to load it. A straight bar deadlift Often to every everyday person, it would take me months. Well twenty like every most people that are interested in an athletic prod pursuit that are average day people I would think are doing recreational sports. Yeah. mostost of them are wrestling. Sure.'s recreational, right. Like recreationational I would think. basball Basketball, football, baseball Um soccer like you those are all like you pick up on the weekend wee can w you get or you do a league with your buddies in your thirties and you do something like that. like And all those, I think are a trap bar deadlift is going to translate to that. As a personal trainer, I use Tad bar deadlifts all the time I could get a lot of people to do it. Straight bard dead lift. Sometimes it took me a long time to do it someomebody Bble pool. I mean, we talk it's like The goal is to be able to do a straight bar. but the truth is that you started a lot of clients on the trap bar. And I'm basing a lot of this. I mean, I didn't train a lot of athletes as a trainer. A lot of my experience was just everyday people. But when I look at athletic trainers and the ones at least I really admire, they all trap bar deadlift. You see this in basketball players, football players, baseball like they're all using the trap bar And so I got to go with what these coaches are doing. You're also u you're also not going to do something unless you're going to do like a full snatch, but you're not you're not going to do something explosive with a traditional deadlift conventional deadlift. what trapar Trap bar you will do. I see them do jump inducive for that. Yeah. Yeah. That's another like bonus. likeike if you're programming it now we can add, you know, this new phase that's more acceleration based and we can add that in. as, you know, the protocol fix and you're not doing that with conventional C conventional de lift is more of a grinding lift. Y. And so you're not going to do that with that. So it makes sense that this would be more for athletic than Yeah. And then we have the one arm row and pull ups. So we'll start with pull ups. pull ups are just Pullips are great for athleticism because you've got this wonderful kind of limiting factor of body weight U Strength to weight ratio for most sports is really important. I say for most because some sports weight plays a role. You' still got to have good strength to weight ratio though we cant just be a heavy person. But strength and weight ratio in general is what makes you move well. It makes no difference if you're a big person and you're strong, but your strength weight ratio is terrible You know, to give you an example, you take somebody who lifts weight too strong at two hundred pounds and you suddenly make them one hundred and fifty pounds with the same strength, that is an explosive person. All of a sudden force in nature. And So so pull upps are cool because you know, it's like it's a little checks and balances. And what kind of happens sometimes with strength training, sometimes, not often, but sometimes, people get carried away with the strength and size and end up figuring out they lost athleticism because the strength to weight ratio was thrown off. And pull ups got that built in. And then one arm rows with rotation' Justin's favorite way to do one arm row. And there's a reason for it. and it's because When you're pulling something, you're rotating. You're almost never just pulling something My body's natural anatomy is inclined to just rotate even if it's just subtle. so. I'm always I'm always like work with it, you know, work with these mechanics. you know, we're doing throwing patterns were, you know, we're holding sticks, like everything is dynamic and moving and rotational based like with sports. So U you know, strengthen it. and any opportunity I can do to throw that into a workout, I'm going to find Well we have to here, right? because so far, we haven't named anything that has any sort of rotational component it R. And that's, I mean, if you're going to have an athletic pursit, there's got to be a decent amount of toal rotational work included in there to. Hanging leg raises will be another one done properly, please. This is, I mean, you got to be really strong for soft to be able to do these. but when you do these These really do strengthen the lumbbell pelvic hip area and the core. L they really strengthen the core quite a bit. It's great to be able to bring your pelvis up or rotate it up while using your hip flexors at the same time This is very active in almost every time you run or jump or try to move in any particular way. It's a great way to build the core in a functional way. And then bodybuilders love it because it builds the abs. You just gott to be able to do them right, That's. Well, even if you're doing them right, you're still working your hip flexor onuff. So I like that it's both. That's right. Yeah,s isolating like, yeah, if you're doing it wrong, you're just gonna to isolate your hip flexor, Um I like that it's strengthening everything there in the in the hip complex. That's right. and your core and abs are just such a crucial part. Oh my gosh athletic pursuit you have to have something that's directly targeting your cl. No I'll never forget this as a trainer. I had some clients that were pretty high level. One was Iron Man. Then I had some marathon runners, triaththletes And what was wild to me, and I didn't predict this, but then it was very clear afterwards They were going to go do any of their athletic pursuit, whether it be running, cycling, swimming, whatever, later in the day, sometometimes they'd have to stack the workouts If I trained their legs earlier in the day, they could still go and perform. If I trained their core, it threw them off. It was I didn't I thought, man if I hate your legs, it's going to really mess you up your run Figuing embracing with the yeah, like a fatigue. I could not I could not fatigue their core before theyd go problematic. It messed them up every single time. That's how important it is Yeah. And then lastly, you mentioned a rotation. Band chops. So these are side chops. you can do downward, you can do them upward, sideways Bands, athletic Bands allow speed and power. So you can bands control Consistent resistance. Now would is this interchangeable for you guys with med balls or cable chops? Totally. Yeah say that I like cable chops, but here you go with bands that you They let you explode. Yeah. You ever trying to explode with a cable? You're slamming the stack all over the place. Well, I like med balls just because of the release. So yeah, it's concentric, you know, focused primarily whichich is a lot closer to what you're going to have with sports. It like really that release and then control, but If, you know, you're doing multiple reps and you're trying to, you know, add resistance, I think bands is smooth in terms of that consistency of resistance. Yeah, I would I would argue they all they all belong in there because also cables I use all the time too because what I like about the cable is so I put an anti rotational component to there, which I think is also important for five because you're you're going to get in sport a lot of times, you're going to get forces left or right that are pushing against you for that. and so that ability to op and then to be able to stop and stop. Yeah anti rotation, I think is a lot of a lot of value. So I would include all three in this category. I'd be like band chops, Med ball tosses and cable with the anti rotation component. You know what I did, that was such a game changer. So back when I used to have my studio, this was back remember when free motion was getting real popular with the two mobile arms or whatever. Yeah. So when I got my studio, this was a long time ago, so I don't know this almost seventeen, eighteen years ago I went online looking at machines that were like freeemotion And they had this one machine in there, I think it was called the Da Vinci, I want to say. Do you remember it when you came to see my studio? So it was a big machine, two stacks and it had pulleys going all the way up It was like kind of curved. Yes. Yes. I seen that. And then what it had on and I got, I bought it for my gym and I loved it. It's so big. It's so I loved it, but I loved it because you could use both ses both at the same time. It was easy to use with clients What was really cool about it was the first time I'd ever seen a machine that had attachments on the stacks for bands And the reason why you could do why you did that is so you could be explosive. Because if you swing really fast with a cable, you know what happens with the cable itps. You get the slack, you get the jump, but I would attach the bands to it and I could explode. I didn't know how to do that. It was really cool. I didn't know how to. So I I didn't forgget about that M. So just just something you could do even That still there I don't know. I think that was the last time you' been bu by there? That was bu I live by. I know that's what it was last you've been buy. I think it's there's not in there I think it's gone now. Yeah, I think it's gone. Oh, they got rid of it. I went by one day and it was. The sign is up there. Wh Who took it over when you? I sold it to one of my trainers who took it over. And then they ran it for a while. And then now it's not there anymore. Oh I didn't know that. Yeah ye. Oh, it's no longer there. Oh wow. A a lot of good memories that. I walked by there all the time. I mean, every once so I drive by that area. In fact, I drove by there just the other day and I thought about it, I was like, oh, you know,t Iven' been by abbs in a long time. I wonder who's running in. I was really speaking to acronyms You say ABF I called the addvanced body solution. You're really big on Lexicod. You Yeah you cre You to create your own l. I was board to you for that for minutes. You sold me on it. right, We were gonna change the language. That' just my sales ability if not that it's a good idea. Yeah. but it was a good time, dude. I walked by there the other day and I was kind of looking in and just rememberered. It wast like a small little space We had a good time. I wonder what the average Gym, how long the average gym lasts It's private g. Bro private gm is not a good. I think you're better off opening an average. Yeah. A restaurant That's so hard. I wonder. That's a good question. Is it fall in that tough of a category? It's gott to be I see them pop up and shut down all the. Oh, I know so many trainers that work for me tried to say Oh, here you go, Doug, what you got? Yeah, what's the stat? No, how long does the average put put personal trading studio stay in business, but that That would kind of be somethingia Yeah, stay in business It was was it was funny. I was telling my daughter the history of most of getting into business. What do you think? I don't think most make I think eighty percent don't make five years. One to two years. Yeah, one to two years. That's what I was thinking. However, studios that survive their initial launch and transition, excuse me to stable ownership often scale to a sustainable five to seven years or more Industry attrition rates are high with surveys indicating that twenty forty percent of small boox gyms and studios closeed within their first year. Wow Yeah. Yeah, trainers need to hear this You know, because trainers always like Yeah. First years really like make or break whether it's going to go anywhere. Yeah I had mine. You know with fif the mistake they all make And again, a, you know, this is this was a constant conversation I had to have is build up enough to where they have somewhat of a clientele at a big box at a big box gym. and they go, this big box gym is taken They do the math. do the math. If I just if I don't even with the way they think, even if I don't get any more clients, I just have my clients. Yeah becausecause they they have all this new overhead. Yeah. It just it doesn't matter anymore And those people don't stay with you for ten years. They just don't. The average client doesn't stay with a trainer for ten years and You have to replace them and then you go, oh shit, how do I do that? You know? And you think it's going to be easy and it's just not. No, you better love the hell out of it and you better be really good. That's how I always And you gott to be and you also have to not be shy Like you got to go out and talk to people in your area all the time. Yeah All the time. It's it's tough because most most leave because they do the the math and the money thing And and yet It's not a great pursuit if you want to try and make more money. No. It's like you most trainers, you'll work more and make the same amount if you're lucky. If you're lucky. And many of them made more thecial gym. That was me. I mean, I I had always flirted with the idea of it and was like pursuing it, but then I would talk to the places where I was renting out of, and I was making way more than the owner Yeah it was like that'll be dumb. You look at me Not like that. I didkay you're also the right person my opinion because you're so you truly are. You're not you're not a you're not a money driven guy. No, you're not. No. you know, that's part of why makes us all great partners is that it wouldn't work probably if you were that you're very passion and purpose driven And so you were very successful. that was fulfilled for what you did Um But if you were like, I'm trying to build this thing to be a franchise and be a millionaire or some shit, like that was not a good idea. I was telling my daughter the whole story about how I went in like how I became an entrepreneur like you when I was 'cause twenty four when I start I was twenty four years old when I started that And I didn't realize I never told the story. And so she's looking at me and she's like, you did what? Why did you do that? You jumped into what? How much was And I'm just telling the story as I'm telling her I'm hearing the things that I did or me jumping in I was like, yeah, that was kind of kind of crazy. I was talking to a buddy mine who's like, I'm thinking going into business for myself. I I have some questions and so we're going back and forth. I said, And I can already hear as he's talking And I'm like I got to tella you biggest mistake somebody makes is they over plan everything. I said most entrepreneurs who kind of make it ro it's like you jump out of the plane and then you start to make a pachute as you's falling. That's kind a lot of what it's about. You gotta just go. Now you made it work and you made it work for quite some time, so I wouldn't consider that a failure at all. What comes to mind when you think of like some of your worst business ideas or businesses? Oh, I had a big failure in there. I did have one. I open so I had this location, the one you're talking about, it's in Loscatles. you could drive by ABS fitness. I had that location. It was doing really well. I had people would pay me rent. I had my client base and I'm in a spot open in the same shopping center two doors down And I thought, you know, it would be a good idea if I had group u like group fitness classes like yoga ation, mobility, whatever, and I offered it over there. So now I have high ticket services, personal training lower ticket services group. So I thought this is going to be a great idea Here's the problem I was in my studio making it happen every single day. I could not be Yeah. And that's a classic mistake. Did you lease the other place? I did. Oh, I didn't know that. Yeah Oh, how long did you have that le? I had it for Man, it was it was rough, dude. It was eight months. mayaybe no, maybe a year. So had to break the lease?id. Oh, no shit. I did not know you I paid them to break the lease. I had to pay No way. I did not know that. What year into abs was that? I gosh, this was probably seven years, eight years ago. Oh you' already you'd already running something different. Oh wow. I just was trying to grow. Yeah I was trying to. you obviously you had figured it out there which I think the most but I figured out but I didn't I figured it out because I was there. Right, right That's what I mean. you figured out. Bot camp herean boot camp. It's like, yeah, that's kind of a natural thought process. It's like, well volume, like I've had, you know, some people I've let go. It's like I could keep them if I give them a lower ticket option, you know, but it just For the amount of time and effort and then the what it's taken away from your other businesses what was What was your worst? So that the invention. I just call the business so fast got invention.om. Don't ever do that. That would be the worst? Yeah. Yeah, ye, easily. Is it you because how much you invested? It's just yeah, it was just because time money. T money and just really, um I think just trying to see it all the way through. like I'm a stubborn motherfucker. so it's just like consumed my every thought and it just took away from family took away from this business, took away from so many things Yeah to try uh, you know, it to kind of prove it versus You know, what I totally learned through the process what I would do differently completely now, you know, even if I had an idea that I thought was that good. you know, you go test it, you go do all these like basic steps that You know,re you're driven by passion and like I got swept into the whole like artist like, you know, passion driven entrepreneur in the beginning Yeah and learn my lessons and then, you know, adjusted. but Like most of the rest of the businesses I ran were very much like I was in control. I take all the money up frront, like I had it all. like systematized, everything was like an oiled machine The other one would have been like partnering up with a food I remember when you did that. Yeah, with Brad. this this really nice guy, just terrible business, you know, operator. And so I was carrying him a lot confronting, you know, so my clients could benefit from his food options and like, you know, he would fill up their refrigerators the beginning of the week And then they'd have all this like excess of food and it started out really great, but then, you know, the clients we kind of wanted to go themselves and then it started to become like, well, less and then And then he was less consistent and then like it was all this like extra inventory that was burned and you know, and I was just like, I'm out man. you're killing me. So I cut him off. but yeah Th thoseose two things. You know, I had a business partner initially with ABS. I know. Yeah. We'll say his name st talk about. Good guy, you know, really good trainer. like really knows fitness. Yeah. what did you learn about that partnership? Well, it's funny because I didn't 'cause he was a good trainer, good guy. So so this is what's crazy about it because and I don't know if this is necessarily a good thing teach to someone listening, but it worked out for me in a great way. Let's. I definite when I make a partnership, I'm very you guys know this. I'm very loyal. Yeah. and I don't know if you want to say it to a fault. I don't think so. it worked out really well, you know, with you guys But we were partners and I funded the whole thing Now the reason why I wanton him as a partner was because of his experience. He was a really, really good trainer. He was better than I was when we first started. He knew what he was doing. Really? Yeah, yeah. yeah. he was he knew his stuff for sure, correctional exercise I could hold you. I learned some stuff from him but also because my initial plan was to work in investments. rememember at that time I had been trying to be working a bank. And he would do a lot of the training and I would kind of do part time. Well, I quickly moved over didid it with them. I funded the whole thing. But it just he was U and down, dude U and down and it got real frustrating because we split everything, but I was bringing in Most of the revenue. And I remember I had a conversation with him And he's a good guy. He's an honesty, a good guy. And I sat down with him and I said, Dude, I said, listen I'm going to run This is my exact word. So I'm going to run fast, I'm going to run hard. And you need to keep up with them me. And if you can't, we got to figure something out. And so my goal my goal was for the next three months I'm going to make it obvious to him so he leaves. becausea I don't have to be it. W. And I did. And for you. And I did. I went and he said, Hey, I'm going to bounce and and that was it and then I took over the whole thing. That's pretty cool that was pretty smart that you had the wherewithal to have that conversation. And then he also had the humility bow That's right and be like, I obviously am not carrying my weight because you know, what can happen sometes in an ugly partnership like that is that that person still rides your coattails you that yeah. So the fact that you guys and you guys maintained a friendship afterwards. Yeah we do we He's a great guy. I love him. Yeah.'s a really good man like I. So the fact that he was he he bowed out and and you guys still were that's not that's pretty good. Yeah not a lot. In fact I saw him not that long ago and he actually apologize to me for the whole period. This was like a month ago like a few months ago. Oh, no way. Yeah.' how random. Yeah talk about that that happened. I know. I thought it was cool him to say, but I didn't know I didn't hold any animosity or. Yeah ye. But what was the lesson of that? I could have come out of that with this kind of bitter attitude towards partnerships which would have destroyed what we did here. Yeah. But And so I don't know. I mean, I guess I guess a lot of people would say you got to be really shrewd business partners. But I mean, you guys are very trustworthy. Obviously you guys, you know, I gain a tremendous amount from you guys and it worked out really well. So. We didn't sign anything for long. That's not good advice either but this was a handshake for a while. I don't if I'd recommend anybody else. what's your biggest failure? So it depends on how we would measure it, right? Two big ones come to mind financially The worst was the app that Justin and I did. Yeah, fininancially, that was the biggest. I took about a seventy five K hit on that, which was my biggest like hit But the mobile car detailing business was a pretty big flop, wasn it? Yeah. I made out financially on that because it was a very small investment. I thought it was brilliant because this time I'm in my twenties And making good money in management for the company. And my all of our peers, if you were in management at twenty four in those days, you were probably making six figures. close too, right? I think like eighty was the low end and some guys were making one hundred forty and stuff. And so and what do a bunch of twenty year olds that make one hundred thousand dollars a year twenty years ago do they all had cars they all had nice cars And I thought, oh my God, and we all worked Bell the Bell. So we all worked like ten hours. And so we had these nice cards, Bell the Bell. I could show up. I could have the I could have I see youre. Oh, bro. I thought it was B smart. Yeah, it sounds very logical, right? Like I thought about. And then the way it came about was I had a counselor who worked for me who had already had this mobile detailing business and he had a small book wasn't it was had a few clients that he was doing already. So I had a built in book And it was just attached to my truck, so I didn't need to buy anything. It was had all the stuff And I think I paid four grand for it or something like that, four, five grand for it And I was like, yes, this is, I'm going to crush this And right away started booking but what I what I did not think through was when I was first scaling and building it while also working sixty hours a week, I couldn't hire anybody to do the detailing. Be in my thought process was I'll hire a couple people for minimum wage. pay them. Pay them and they go handle it. I make the cream off of it. I got all the contacts, I'll grow it But what I couldn't do was when I was only getting three or four car washes a week Who could I hire for three or four hours? You know, if three or four jobs You're out there washing cars? Well I'm watching. So my crazy ass is working ten hour days and then washing cars in my parking lot afterwards, you know, for an extra one hundred bucks. You know what I'm saying? And and I'm crazy, I'm crazy enough to do that for a while, you know? And so yeah, on the weekends and after work, I'm washing cars while trying to get this thing How long it take you to be like this isn I did it for Less than a year But probably a good solid six six. a long time ago. Yeah, I did it for a while. I'mubborn like that, You know what I'm saying? And I got toa give a shot, d. Well, yeah and I believed in it. I really did. and I thought and I just kept running this problem of I I didn't have enough Uh I didn't have enough capital at that time to like take the risk of I'm just going to pay somebody and eat I'm losing money at first to get that scaled up so they could go and work it. and I couldn't convince Anybody to work for twenty bucks an hour for three hours a week. And so I'm out here washing cars. and so Now luckily six figure down. Yeah it's wor. Washing your buddy's car.'s b. Oh yeah, dude exactly. I' washing my buddy's cororvette and I'm here scrubbing his tires and like for an extra hundred bucks. You know what I'm like, what am I doing? You know I'm saying? I could have sold two pretty tra. It't sound like it would' have worked though. Oh, right. You gotta believe it. Yeah. You gotta believe it when you go down I I did did sell it for double what I paay for. There you go. Beuse I actually hustled enough to have a clientele list. I said, Hey hey, you got, you know, ten, twelve clients that you could wash some cars plus all the stuff and And so I can't remember, you know who I sold it to? Wh Lawrence. He bought it? Yes. Wow. Yes. Wow. Yeah I a good guy. He is a good guy. And a hustler. I don't think he kept e. Oh dude. But I mean, I so I'd say those two were So you said you lost seventy five on the That's almost that's right around how much I lost with with my extra location. And that's that was a lot of that was a lot of money for That's a ton of money for anybody, But especially when you're like saving. Yeah, yeah. ye. like I was I wasn't stacked up at that time. And so that was that was a lot of money to spend on that. But I believed in what Justin and I were doing and I was excited about it But I was so naive to that also, like I didn't know anything about the app world and we learned a lot along that way. And so we were tech people. Yeah you build you can build an app hosted Yeah. You can build an app with AI now. Yeah, exactly. I know that's like the seriously slapping irony. Do you know how much you lost with the whole deal? you don' want to talk twenty five twenty five not bad Oh, that's on that invention it was as nice as it was, you alost twenty sorry. you talking about the invent. talking about that. Oh I put it within. Yeah. No, it was that was like fifty. So yeah,'s about the same. Yeah. Yeah, that's still up. but considering how far you made it because you like designed and time and engy. the time really and the testing and and really like it really just didn't have a definitive market target. you know, And two, it was like There was just too much and this is what I pitch in front of Apple and you guys I remember that, right? Yeah whichich was like it's so crazy and stupid and I feel like retarded for doing that. No we talking about It's like that's insane. That's falls, dude. I dud so great. And we didn't have in our I didn't even think I told you guys what happened and it like the computer didn't even work So we're supposed to have like This whole slidees show and everything and then my partners were freaking out. and I was like, I got this, you know? And I got up and just was like talking directly to each person and then like was demonstrating it and like, here's all the potential for it. And you know, we're going to serve this market. and it's like low risk and like I'll talk about all the benefits to it and all that stuff And at the end, you know, the guy, you know, pulled me aside and he's like, wow, this is really like an interesting product and like I like your you know, your presentation and all this stuff, he's like, you got a long road ahead of you. He's like because he told me the story about basically David Weck He's like because he had met him before and u He was trying to promote the Bosu ball to him. and it was like he was getting nothing, nowhere at all. until he brought the education up to that level where it's like, here's the relevance and here's the certification around it. And here's all the trainer he and now it's in the gyms and you know, And so it had to have that public awareness for it to even be viable And I'm just like, oh my God, that's forever from now. You know. So you got to listen, it's humbling. You find a successful entrepreneur and they they hat had a failure. they haven't tried. Everything you guys are talking about right now, okay, which is which is so cool. as I'mitting here listening to tell these old reminisce these old stories I can think of an example on how much that has served you in this of course business Yeah. That experience. Of course. I mean, literally thousand percent because of those I mean, could you imagine how quick we probably would have built an app if we hadn't had such a terrible experience know what that experience is like and how like not worth it is Burn money I mean, the amount of pressure that we've had to do something like that and yet we' been able to we've been through that. And so we know that, right? I The meal thing. we just had a someone com in right now that wants to partner up with meals and we' just like, you're like, I've done this. like this No onene of the biggest mistakes, at this is what I learned is that you may be able to build an incredible culture in your location But to duplicate it, it's one of the hardest things It's completely And if you don't have a person like you, that you're like, this person is special over there and rebuild the culture. you're not going to do it. It's just not going to happen. A lot of people r into that problem. That's what I learned from that. Oh, no, that's I mean, there's I forget what the statistics are on replicating a second location. It's like unbelievably difficult which is counter to what you would believe. You would think, oh, I've done this, I can go do another you could just you know, photocopy yourself Yeah turning. Exactly. So your only way to do that is you truly have to find someone who you think is people as good as you or better than That's right. Like you have to find someone like that's the way that works is like, oh my God, I actually found someone who I can put in my place that I think is better than me. can and I know I can go do this So now I'm going to put all my time in the new one. I can trust this person's better than me. They're going to keep at least what I did over here or better. And so But like how often do you find that? And then you don't have to pay out your n? I'll never forget. I told you guys this story so many times, but I had a client was this really successful guy, self made, whatever. I was a kid and I asked him, I said, like what's your advice? for me And he's like, you got to ask the right questions. So so what is? Heays, As me many times I failed. And so I was like, tellell me how many times you failed And he went through and told me about the times he'd made fortunes and went bankrupt Looks like three times And I'm like, whyy did you keep trying? He's like, 'cause I love it I just you gotta gott to swing the bat. I was like, man And that's that's really what' saying. You talk to entreprene who does well. Yeah. They're going to have failures Een, man. you're going to have failures, you know? Well, I told you guys that the the I can't remember what book it was that I read when I read that the what the average millionaire how many failures before they hit made their million? It's nine. is it? Yeahine nine business fails before you make your million dollars. That's onver That's what the average is. I remember reading that when I was like twenty twenty two somewhere around there. And of course, that at that point I'm like a young ambitious kid who was like, I'm gonna retire by thirty, you know, saying she like that. I said, I said stupid she like.. And let me tell you I believe. hundred I one hundred percent believed it, right? And then I remember reading that and I remember going like, wait a second,'ve only I've only failed at like two or three things. I better get to work. I better get to failing. you know? Like I remember Having that having that epiphany that, oh my God, like I've got I got to get way more swings if I'm ever going be that guy, Eespecially if I'm gonna to do by my thirty, I better get to I better get to moving. so. What about you Doug whats what's the wor what's the worst business? well as more investment failure I think I've told this story. It's the best story've everard in my life. It's not a great story. It excit. It was very painful. So I lived in Japan for six years. I worked hard. I swirled all my money away. I had no living expenses other than food and some travel, right? So I was putting away, I think about one hundred twenty thousand dollars. And this was back in the nineteen nineties. So that's a lot of money.'s a lot of money today. ten bion doars. Yeah.omet like that. And so I come back and I invested in some stocks, I invested like in Microsoft and Starbucks and different companies that I knew from the Seattle area mainly. And then I decided I want to get into a triplex. Uh and I bought bought a triplex, I had renters, whole thing And then I got involved with this organization that had these like high yield investments And I got caught up with the excitement over this particular this one inv investment We were told it was h tauch you or something was associated with it. it was a sure thing And I liquidated everything and put it in that Oh Oh And I lost everything So So yeah, I lost the whole thing. Oh By the way, that triplex now is almost thirty years in, I would have had the thing basically paid off. So stock in Starbucks Microsoft. I think it's worth not sure what would be wor I don't know. I mean, I don't know. The drint likes are p Microsoft. The pain was very real for many years afterwards, but you know, in hindsight There was a lesson to be learned there A investing money and that type of thing and throwing all your money eggs in one basket, so to speak. That's why Doug holds onto our money That's why'm careful, you know. Every time you guys are talking about stocks, I'm kind of rolling my eyes because you know, obviously there's good stocks to invest in, but the average person doesn't do it well. I thought you would tell that story about when you're working with that group and then they all got ated Oh ye Yeah, that's the same group by No. He, so wait a second. What thing happened first? Yeah. How did you not learn your lesson from one of those two? Oh no, so that it all happened at one. It all happened around the same time. This is the excitingory. This is the exciting st. Only Doug has an experience with the FBI No no personal experience, but yeah. so I was with this group The whole thing was offshore investments, tax strategies that were extremely agressive, et cetera, etcetera. And it was a massive organization. You know, they do these big seminars down in Cancun And there wouldd be like two, three thousand people who showed up. It seemed super legit. You know, I was obviously younger back then not so wise. And so anyway, I worked my way up. It was kind of like an MLM and I'd work my way up into the leadership part of the organization. And And so one day we're on a leadership call with the three co foundounders. And then all of a sudden One of the guys Go silent He's gone off the off the call. And then the next guy, all we hear is his bird chirping in the background. And then the third guy gone's like shit. During the middle of our call, it was like at that time the largest like u, you know, coordinated IRS down. Yeah, so they all got Picked up by the feds during that call. And so after that, so I'd never done any I didn't do any of the tax strategies because I was a little nervous about that Fortunately Yeah. But yeah, every time I saw a black suburban after that, I was a little nervous. did you so if you look that company up, do you think there's news articles on it? Oh, absolutely. I could find them I want to see those. So yeah, that was that was a couple of my fails early on But you know as a result of that, though, when I look at money and finance, I'm fairly conservative now and Well, I mean, talk about what a beautiful balance the four of us have been with all of our experiences and stories because it's good that we have to pry our money away from Doug. And he changes his passang his passwords every week to all of our stuff got a date was last week. Wh's the other day. So all it takes is being hacked once.'s get you nervous about that It's's I've done that. I've done I've been hacked. I've had IRS audit And again, it was not related to that. was about something that wasn't reported properly. So but they sucked me in for a year with an audit. So I have a lot of experience with the kind of negative things that you can experience in the financial world So yeah, I'm very cautious. like, I won't do that again. Yeah. I love You told me that story when I was your trainer. Yeah. you were my clent. You told me that story. Well I was gonna mention, you know, ABS, of course I worked out there. That's when I met Sal originally was there And then we created Maps Anabolic and the NoBS six pack formula, which now has just been revamped. Oh yeah. It's our ten year anniversary relaunch, right? Yeah, basically. Yeah.. Yeah. That's kind of cool That was a cool time. You know, we also, I know people can watch the original video, right? was? Yes, the Map anabolic original video is the one that he sent to you. Yes, that got you interested in talking, which created mind pumpt point people to that are we? Yeah child in that video That' That' great. In fact, yeah, it's nostalgia,. That was my first canan I tell you that was my first time on camera Yeah, that was fun. That's what Doug knew he had a business thing. D was like Yeah, I've got a business here. I put a quarter in this guy.' like There he goes, man. I like it. This guy loves the camera. We're gonna bec him al. Really? It was fun. It was pretty funny though, because I had this what was it called teleprompter, right?? It was just an iPad with this mirror thing on the back, a very rudimentary telepompter And this thing would freeze up all the time. Y was with the iPadss like, oh, its froz up again. And so we kept re reccording these passages.uck out the same way back then, or were you more less back then it built over years. Yeah. We're still doing with next st. Itound rude early years.. But yeah, that video that took us a while to film is now available and I know Eli During our Mappps anabolic launch, one that we just adjusted recently, he put it up That link. I think it'll include it again.ool. Where this Is it on the mapsanabolic. com or is it somewhere else You lie In the description In the description you you can find that You could see mes worth the watch. Yeah. look like. So I know o Okay. so I know we're doing a couple things for the ten year anniversary, right? So we have the anabolic relaunch, which we've revamped things we've customized some stuff. So noBS is now. then and then no and then noBS is correct. I know it's discounted too, right? It's Oh yeah, it' half off. So that's half off. And then in addition to that, you I know that there's an opportunity to upsell to a nutrition call with with that if you buy If you buy noBS. So the noBS six pack formula is with the discount twenty eight dollars fifty cents. and it's all about building your abs, building your core Same principles from absentabolic applied to core training. and it's half off. And then you can get a nutrition call with that. What is it noBs six pack. comot This Yeah, I think it's noBS six pack with number six pack d. com. Yep noBS six pack dot com and the code is six pack for the half off That was a good time, dude. That was a while ago I know every time I see that video, a picture of me, I'm like, That's a lot of hair. look really young. Her voice. Yeah. Did you see the pictureself? And I came't do the Kermit voice for you anymore. I saw somebody I saw somebody screenshot in the forum. You you see the picture They screenshoted a picture of you and they're like Hey, someone needs to tell Sal someone on the team put a grandpa filter on his ph Yeah No jerkot. fired on shhots fired. a jerk. I hate that. Hey, I gotta tell you guys about I'm gonna change subjects here U you know how occasionally people will report that creatine makes them feel bloated or it causes like gut you know kind of gut issues. Yeah. That's the number one side effect from creatine. And it's more reported by women. don't there's no data to show that women have a harder time digesting creatine But but typically when someone says creatine causes blow It's typically women. Th these are friends of mine The Row createine solved it. Solved it. Soal is So. So this so I think so. I think it's just easier on the gut. So the friends that I have that are women that I'm constantly, hammering them, take creating, takeake creating.'s so effect,' so good for your brain It's good for your mood, It's good for your bones,' good for musc Oh, every time I take it bloats me, every time I take it a blat They're taking row and they're like, I could take that, no problem And have no delivery. I think it's the liposomome of delivery. Interesting. So I've had that have people said that before. Normally what I do is I make them just kind of split the doses up But I didn't know they're taking full five grams, you know, interesteresting. getting nothing, no issues whatsoever. Oh, wow, that's really cool. So I think it's because of the liposomal. That's whatect from it. Are you guys are you guys taking off for your week? when we go? Are you guys have you have vacations planned? We're going to Yellowstone Are you going to Yellowstone? That's That's cool dude. Oh, that's right. obviously you're not camping. You guys What you guys do I mean like in a situation like that where you're it's I mean, it's not camping, but you're probably in a cabin somewhere up at that place. So I got us an Airbnb in a place called Island Park. which is thirty minutes outside of the west entrance from Yellowstone. So I got this really nice house and it's going to be Me, my kids, Jessica, and then my mother in law, my sister in law, my brother in law and their kids And so we're all gonna go there and we got a car. so we'll just did family trip. you're either Yellowstone or hang out there Island Park. Now you're you're sponsored by Doorash and you're all the way out there. And I don't think they go out there. So what do you do?ood are you like Island Park is like a community. I think you can o. I'm not staying in Yellowstone. thirty minutes home. Okay, so you can still go We're gonna live off. I see this guy scooubping up all our sponsor stuff before he lives. He's gott to live off entired truckill. No, I think there's grocery. I don't know. I've never been there before, to be honest with you. But forty pounds of beef. it's thirty two minute drive to Oh too the west entrance. Okay so you still got a drive. Have you guys been to Yellowstone before? I have one. Yeah, one time. yeah. dude, it's amazing. I love it. I national parks. I'm a big fan. So so Yosemite, which is in our, you know quote unquote backyard, is picturesque, right? Yosemite is just beauty. Yellowstone is so massive. huge. It cross does it cross over two states? I O three O is it three? How many states does it cross overver? Boy, good question. think I was just gonna say though, Iland parks populations one hundred ninety three people. Idaho. Yeah. But I think it's close to other. Okay. So it's three. Does it cross over three states? For sure. Oh It's Idaho, Montana. what's the other one Wyoming, Wyoming. Yeah. you might be right U Tvia. What's cool What'ah is Good job. guysu. Only one percent is in Idaho. You know what's crazy about it? Most of it's wite Yellowstone is like there's it feels like you're under the planet in some of the areas. Like you go to certain areas, you're like, this does not look like Earth. I'm on Mars right now. like with the W with the way the acidic pool say it's cool because the heat like changes the color of the water. And so you have like this really like bright almost turquoise color and yeah, it's trippy. There are these pools. I don't remember what they're called. M you can look them doug. What wass last time you went? When you I went there with Jessica in two thousandready the second time you guysteen Well, we were dating then, we didn't go with the kids and st. Yeah, you like shot guns and stuff last wee went right? Yeah we did. Oh, I remember that story now, Bro. I remember that If you're from California, you go to Montana. Cool guns. It is weird. It is weird, dudes. I'm fromaliforn. Idaho is too. I did Yeah we treat guns weird over here in California. I was we were there this one I was we just dating. We're in Montana and I see like a It's like a gun, I don't know like a shoot range. So I'm like, Yeahah, let's go check it out. Sure. We walk in and on the wall is like Every gun you could imagine, including ones you see in video games. I'm like, what? Is that real? It's like that's an Isra Israel military grades. Yeah. It's like that's an Israeli, blah, blah blah, You can shoot around corners with it and stuff. I'm like, what?? And I'm like,, it's for display. I'm like, how do I how can I shoot some of these like, just give your driver's license likeikever's lic Wh Bua? Which one you want to shoot? I'm like, What do you mean? you just go around the corner and you just pay for thir d. C let's go Y ammo's up, you're done.. It's so different. it was a good time. That's cool. It was a time. I got to get out there. I want to go out there for sure. It's crazy. It's crazy. and we're gonna go to this one park there. I can't remember Bear park or something where you could feed grizzly bears. Yeah, so you're liking a What? Yeah, you're liking these You can feed them? Yeah Yeah, dude. Like they give you st, where you bring your own stuff to feed them. I don't know, but you're allowed to like managed It's a park with grizies on it Look up the Yeah, look up this does not sound like no, You know what you should do. This says Bear Park Park with grizoners, okay. No, look up Yellowstone park people can't feed your be. No, there's There's someones playing a prank on you dog. No, there's a someone try to set you up. No, there's a park where you can feed strictly illegal. No, dude, listen, I'm gonna find Bear cub bottle feeding. Is that what you're gonna do? Maybe that's it. Bear World and Rxbert Is it bear worldld? Maybe I think that's it. I thinks Bearwld. Come on There it is, there it is. Drive through wildlife Park. Wrestle. That's the one right there,ude and they got rides and stuff and I think there's an there you go right there. Look, Look at the bears. What? Oh so they're all like domesticated. Yeah They walk up to you and stuff,ude. Oh my go. No way. Wild dude. I didn't know that. Maybe you can't feed them I don't know, but another work up. was she. G clear on that before you go. I don't know. Bro, takeake our Paleo Valley beef sticks. No They love it and get a commercial get a commercial ad for us. you will set our contract up for like the next wee. We already know black bears like them. . you remember thatven truck? was I had like forty pounds of the beef sticks up there. I'll never forgetush them. I'll never forget that. dumbest things I ever did was leave that inside the laundry room. I had we had like one of those I don't know, like those Costco Bad things we had just started working with them And so we we literally it was completely full of those beef sticks. And I was heading up there to to load our house up. and we didn't lock the door. And I yeah I didn't lock the door. And then I remember pulling up the next time and the pantry door and the side door to the house wide open. And right at the front was peanut butter jar, and I've never seen a peanut butter jar so clean. I mean, inside of it it was clear. It was like there as t As if there was no peanut butter ever in it And it just sitting out like that and then like walking there f I don' think I've ever been so scared walking into Ill. I think thought the bear might be there. Oh man And I'm notid So I grew up country,. so I'm not afraid of black bears, but being in a house with a black bear is different.. Yeah. they have to get out. Yeah, because because' they'll be scared. they'll want if it's between you, if you're in front of the door and that's the only escape. Yeah, he's gonna to go through you. Yeah. So like I mean, if they're out in the wild, you hit some pans, they'll freak out. Yeah you're scared. they're fine. But you you inside a house And being in the house with them, I just dont that scares the shit out of me. So ye being the person who had to go walk and figure out is this thing here? You know what I'm upset about situation? I'm upset that we took there was a big paw prrint. in the pantry did we watch that? I left I think the cleaners did Yeah I left it there for a while and we should have painted it att least like yeah, traced it or something. Yeah.. I think if it was a good one, I probably would have like said something to you guys about that, but I felt like it wasn't that good. There was a lot of animal prints though. Remember that? There was like all these other ones like What was whileild was he and he opened them, I'm assuming it's a he You open the door. I feel like the whole Lg forest came in with him. The fact that he could open and close doors No scratches. Yeah, reallyally? I thought for sure like the sofa would be torn apart or something. Yeah, we were No. He didn't take a dump. He did. He went to the bathroom. Yeah. No, actually in the dining It was in the dining area. really? Bakfastnook area. Oh, that's where he pooped. I it was upstairs I'm not even certain it was the The bearars poop because it was so small, it could have been like a smaller like raccoon or coyote or bobcat or something like that. That's gal. That gir's crazy was once they once they found out that they could feed there, we had a problem for like the next couple years. Oh yeah, where they were getting in the track. close friends. Yeah. I looked up by the way, I looked up the fermentation process that they do with their meat sticks. you know Yeahah, when you eataleobeally meat sticks if you've had them, you know, they're not dry, they taste good. They don't taste like normal I mean, they taste amazing. U and it's because other companies use a different process. I'll look it up because actually had it remember her saying like the cost for that was substantial and that's why a lot of other companies like You know what they should do? We should talk to them about this. We've been with them long enough to convince them to do this. So you know what other companies do. quick acidification, citric acid or encapsulated acids for preservation Fermentation takes days to weeks. But that's why it tes more expensive. And it also breaks down the protein so it's tender. It doesn't taste. They're one of those things those brands where it's like you could I think they could take a loss on the front end to get it to people to try. then you cloth. because most people have had a beef turkey. Yeah. It that like o Oh, I've never had a beef Oh, it's way when you exactly, when you have that and you realize how much better it is than anything else out there it's to me, it's like it sells itself. I wonder if they would consider doing something like that where they give out like a mugget. Yeah, like it's a small sample size so people can taste the differe tonight because I mean, that's how we got sold. How many different beery companies tryed to send us stuff and then we had theirs and they're like, oh my God, these are amazing. This is who we're working with From our place makes cookware that is forever chemical free nonstick easy to use. They even have air fryers. Air fryers notoriously are packed with these forever chemicals that get in your body And studies have shown to have these interesting effects, hormone like effects in the body. Why would you want to cook with anything That's going put chemicals in your body that are going to act like hormones fromr our place is forever chemical free, super easy to clean, lasts a long time. This is high quality ookware, it looks amazing. I love their alwaysways pan. It replaces eight different pieces of cookware with one nonstick, ceramic or titanium pan. You can fry steam, saute, boil and even bakeon in it Go check them out. go to fromhourplace d. coma use the code Mind pump and get ten percent off site wide Back to the show. First question is from of a working mom. When training Bulgariian split squats, if one leg is stronger than the other, what is the best approach to work towards evening evening it out Would you limit this stronger leg to the reps you can successfully complete on the weaker leg? So this is very common. Yeah. Okay. So anytime you do any kind of unilateral exercise or split stance or something like that Almost always. in fact, it's pretty rare to not have one side that feels more stable or stronger. And the discrepancy can be Minor It can be mor glaring. Yeah. We' could be glaring. The approach to fix this is could be multifaceted, but it all generally looks like this. Start with the weaker side and allow those reps and that weight or whatever you're lifting to dictate what you do on the stronger side. And that's it. So if you only do ten reps with your left leg, When you go to the right, you stop when you get to ten. Otherwise, you may maintain the discrepancy through your training. I want to add that one of the coolest things about when you figure this out or find out like, wow, I have sometimes people get discouraged or frustrated, but it's actually a really exciting time. because if you stick to the Bulgarians, you take the advice that you just said When you balance that out and then you go back to like, let's say a Barbell back squat or something trational It is amazing how well Oh, how strong and stable and comfortable you feel. I've had clients report back to that they they had like hip pain or low back pain that they would from back squatting gone now that they are they' balanced left or right better. likeike there's a lot of stuff that tends to work itself out When you take the time to do unilateral work like this and really balance the body out. So even though it may be frustrating for some people when they notice this. And a lot of times and I'm sharing this because what I've seen happen is someone does it, they they see this disruction and they get frustrated like they bail on the exercise and they go back to doing one because they're yeah, they're used to having the ability of like your strong leg. Well, this should catch up to it when in fact You know, you're going to have to like, you know takeake a bit away. and you're gonna have to kind of build yourself back up. But to your point of the long term pain solution and compensations and discrepancies are're going to have long term, it's like now you're addressing it, your body's gonna perform so much better. Yeah, you know, it's interesting, I was just looking this up while we're talking about justust differences and discrepancies. There are stories of boxers Obviously when you're fighting you have one hand that's dominant. But they would they there was several boxes I looked up where they broke the right hand had continued training and ended up making them way better boxers. because they learned how to be so good with the other hand and then they learned dressess. Who? Rocky That he took that. he did. like Rocky too, right? He didn't break his hand Mickei tied his hand tied to his side, right Yeah But but no, it's it's pretty interesting how the progress you can make when you find a discrepancy like that Next question is from Corey Nicholson. I'm currently running map fififting Power lift, but instead of using the traditional power lifting lifts back squat, bench press, and conventional deadlift, consonsidering using my weakest variations as my primary lifts, front squat, incline bench press and sumo dead lift. My goal is to bring up these lifts while still benefiting from the Maps fifteen powerower lift structure Do you think this is a good approach? and are there any modifications, recovery considerations or programming tweaks you'd recommend when substituting these lists? That's a great approach. L loveve this. I know. So here's why this works. I love this. Be someone may be listening and be like, oh, cool, so I'm just going gonna switch out exercises on a maps program. It'll work right. No, because programming can be a bit touchy. But here's why this works He's doing variations of theary list. Yeah. So it's not going back squat to some other, you know, exercise. It's not cra. great. I love this idea. He's going back squat front squat bench press, and cllan press You know, commerioncial deadlifts this is a great idea. Shout out to Corey G me a good alternative. Yeah. No, that's Yeah. I mean only for all the listeners who love the fifteen protocol This is a great great way to use our programming to benefit other lifts like this. This is a great idea. I like this lot Next question is from fatal strength. Which maps program do you recommend to fix imbalances, unlock my squat depth and get me training pain free? Specifically for quote unquote imbalances, this would be Maps Prime or Prime Pro. So it's not a program Both of them are correctal in nature and can be used with any program. Okayymmetry. Those are specific If you want a program where it's the workout itself, symmetry. It's the best way. I mean, the ideal situation would be to own the two would be to have prime with symmetry. Oh, great. So you know what your specific individual discrepancies are And then you go to unilateral work. And so I would if someone's really trying to focus on this, that would be my recommendation is to have both those. Now this is this is really important to discuss like when it comes to imbalances and moving well without pain or whatever Um, you know, correctional exercise is so valuable and I think sometimes we We kind of cut it out because we want to keep progressing on our main lifts and we tend to ignore little nagging pains and we'll do things like we elbow sleeves or You know, we'll do little variations fixing quote unquote imbalances will give you much better progress and will unlock a higher ceiling to your lifts Don't negate that kind of stuff. Look Prime and Prime Pro. if you're listening and you don't have those programs, Just prime. getet maps prime Do the priming sessions based off of your own body, the compass tests, what it tells you about your body, and you will get five percent to ten percent more out of your current workout. Yeah, I wish you highlighted that more. Like it's like that tencent to fifteen percent performance boost plus, you know, muscle building potential that' leaving behind Next question is from Janie Ewell. What's your opinion on sprint intervals paired with strength training? It depends on how you pair them separately. Great Sprint intervals are great for stamina and endurance, for power. What I hope you don't mean is that you're lifting and then sprinting and lifting and sprinting Yeah and doing like a circit, which is a terrible to these out. Terrible idea. Yeah, this could be amazing. And I think the way we would program this is on different days, right? So you'd have your Let's say like you're running a maps program, which traditionally they're like three day type routines, full body or something like maps anabolic. And then the days in between is when you would do like interval type training. Totally. And by the way, if you want to get really good or really maximize the usefulness of sprints treat sprinting like you use strength training. So sprinting is the strength training of cardio, if you will. So What that would look like, let's say it's like running sprinting is you get warmed up, make sure you can do this properly by the way, It's high risk of injury, if you can't do it right You do your sprint then you done with your sprint, you come back to the beginning start line. you wait and you rest. Yeah, you wait til you're recovered from. Ready to go again. Yeah. It's all about getting power. keepeeping it anaerobic. Yeah. So that's the thing it's different because I think Yeah, people will get like, u Any and motivated to just go that next rep and keep it going. and really that energy systems what you're training and we need that immediate firing of everything. A generic what recommendation probably be what? three, five minute rest in betweens. Yeah, you know, Yeah to on the person ten minutes for me. Right, right? No recovery. So that's why I say at least three to five minutes. I think most people that think it' something like sprints like this, they're like doing them and resting a minute or less and they're going right back into it or until they're tired whereere if you're doing this appropriately to get those benefits, like the ideal would be rest three to five and that's why two this is why you would pair this on a different days because what it would look like for me is I would spend a good T ten, fifteen minutes doing my mobility work and kind of warm it up really well and get warm, maybe do a couple light short runs on sprints, you know, where I just kind of slow slowly start. And then I've got five hard working sets and there's rest periods in between. And I'm letting my heart rate come all the way down and I'm giving it everything I got for that short burst and then right back. That's right. Look, if you like the show, come find us on Instagram. It's Mine P Media. Thank you for listening to Mine Palm 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 superbundle at mindpumpmedia d. com