Latest / In Moderation / Starting Your Fitness Path: Expert Guidance with Guest Coach Redain Caije

Transcript

Starting Your Fitness Path: Expert Guidance with Guest Coach Redain Caije · In Moderation

• 0:18
  Speaker 1: Okay, everybody, welcome to the podcast episode.
• 0:21
  Speaker 1: I want to say a weapon Is that?
• 0:25
  Speaker 2: what you would be correct.
• 0:26
  Speaker 1: Let's go.
• 0:27
  Speaker 1: I remember what episode we're on.
• 0:29
  Speaker 1: I didn't ask for I'm the 11th.
• 0:30
  Speaker 1: Okay episode 11 of in moderation.
• 0:34
  Speaker 1: I also remember the name.
• 0:36
  Speaker 1: Today we have a guest on that does something, does you know?
• 0:39
  Speaker 1: Content a little bit different than ours?
• 0:41
  Speaker 1: So you know people might not be as much aware of him as some of our other guests.
• 0:45
  Speaker 1: So today we have Raiden Cage Raiden.
• 0:48
  Speaker 1: Why don't you give a little bit about yourself and kind of what you do and what we're in for today?
• 0:54
  Speaker 3: I coach.
• 0:54
  Speaker 3: I graduated from Rutgers with a criminal bachelor's degree.
• 1:00
  Speaker 3: I am writing cage.
• 1:01
  Speaker 3: I've been posting content on TikTok for like when did the pandemic start?
• 1:07
  Speaker 2: I don't think it's for a while no, wait, wait, you have a criminal bachelor's degree, Criminal bachelor's degree.
• 1:16
  Speaker 3: And you're a coach.
• 1:17
  Speaker 1: Does that?
• 1:17
  Speaker 2: mean you coach Bobby.
• 1:20
  Speaker 1: This is how he's been getting away with so many things.
• 1:22
  Speaker 1: That makes so much sense now.
• 1:29
  Speaker 3: No, I'm okay, I will neither deserve nor deny client attorney privileges.
• 1:35
  Speaker 3: He pleads to fifth.
• 1:36
  Speaker 3: But I have a criminal justice bachelor's degree from Rutgers.
• 1:43
  Speaker 3: I coach for, you know, just lifestyle stuff.
• 1:49
  Speaker 3: I don't do like shows or anything because I had no experience in that yet.
• 1:52
  Speaker 3: But you know been posting on TikTok for like what was 20, 20 now Since, like the pandemic bro.
• 1:59
  Speaker 3: You know recording yourself in the mirror trying to talk to people all the way to the end, making like full on professional videos with so many moving parts.
• 2:11
  Speaker 1: I've been doing it a while longer than I have Quick.
• 2:13
  Speaker 1: What's the mascot for the Rutgers?
• 2:15
  Speaker 1: We have to test them, Isn't it a night?
• 2:22
  Speaker 2: I don't know.
• 2:23
  Speaker 1: I don't know what it is.
• 2:24
  Speaker 3: I was just waiting for you the thing is that you know I went through my whole four years of school, just like working schooling gym and repeat I never went to a football game.
• 2:37
  Speaker 3: I never went to a party.
• 2:39
  Speaker 2: I don't smoke, Well that's okay, because American football sucks compared to Canadian football.
• 2:45
  Speaker 2: Canadian football.
• 2:47
  Speaker 1: Those words shouldn't even go together, and somehow they do.
• 2:51
  Speaker 3: What is Canadian football.
• 2:53
  Speaker 1: So, but you do more like fitness kind of thing.
• 2:55
  Speaker 1: So you're more like working out, exercise, that sort of stuff.
• 3:00
  Speaker 3: Everything, literally what my bio says, everything fitness.
• 3:04
  Speaker 1: Because, for us, we do a little bit more when it comes to like food and stuff.
• 3:07
  Speaker 1: So I wanted to bring someone on who could we could talk a little bit more about people who are kind of starting.
• 3:13
  Speaker 1: The whole idea behind this episode is I want to give you guys something to start off your fitness journey, like, okay, I kind of want to go to the gym, but I don't know anything.
• 3:21
  Speaker 1: I need someone to talk to me, like I'm in like first grade and I have no clue what's going on.
• 3:26
  Speaker 1: So I really, for this episode, want to give people just an unfuckable way to go to the gym and be like yes, I can do these things, because those guys that I listened to told me these things are good.
• 3:38
  Speaker 1: That's the whole idea.
• 3:41
  Speaker 3: There are so many things on the app that I mean you guys deal with it all the time of straight up.
• 3:48
  Speaker 3: Just you look at it as before you make content on it, right, you so many of the tags, you or you find it on the page and you look at it and you're just what the hell is this?
• 3:58
  Speaker 1: Absolutely yeah, because we deal with stuff on the nutrition side, but there's just an equal amount of stuff just on the fitness side.
• 4:05
  Speaker 1: You know, you got your V shreds and stuff.
• 4:06
  Speaker 1: I was just about to say V shred we got all those guys that are telling you got to work out for your somatotype, your body type, all that fun.
• 4:15
  Speaker 1: We'll call it fun stuff, but really, like we're all very we're the same, like we just I want to give you guys something that you can use just to get started.
• 4:24
  Speaker 3: So you know, if someone came to you and they saw, like okay, I want to start working out, I want to get, I want to get healthy, like what's the first thing that you would, you'd ask them If we look at, you know, the clients that I've had and then other people I've spoken to, whoever is a beginner and they don't know what they're doing, nine times out of 10, they I wouldn't say obese, but they're probably overweight.
• 4:46
  Speaker 3: Right, like so from the people that I see, like that, when, when you have like no experience whatsoever, or you have that you still work out in high school experience, right, I usually tell them to like forget everything you've ever known about training like you.
• 5:03
  Speaker 3: Look at Chris Bumstead.
• 5:03
  Speaker 3: We all watch Mr Olympia.
• 5:05
  Speaker 3: You look at Chris Bumstead you see his workout training.
• 5:07
  Speaker 3: He looks insane.
• 5:09
  Speaker 3: One of the reasons why I got into fitness is because I watch wrestling with WWE fan.
• 5:15
  Speaker 3: I wanted to look like triple H bro.
• 5:16
  Speaker 3: I used to look at the way that he works out, and I copied that verbatim when I first started, bro.
• 5:22
  Speaker 1: I think we've all gone through that a little bit.
• 5:23
  Speaker 1: You find some muscle mayhem and he's holding like a giant.
• 5:27
  Speaker 1: You're like that's what I got to do.
• 5:31
  Speaker 3: Exactly All of his exercises.
• 5:33
  Speaker 3: Most of the people who who either come to me or would come to me, or they're just a beginner in the gym.
• 5:40
  Speaker 3: That's the idea that I can relate with that they have in the back of their head that I have to do what they're doing in order to achieve and look like that.
• 5:50
  Speaker 1: Okay.
• 5:52
  Speaker 2: I forget how to do that.
• 5:54
  Speaker 1: The number one step would be okay, let's forget everything you know, let's just start with a blank slate.
• 5:57
  Speaker 1: I think that's a good one, because you know there's just so much nonsense and telling the truth from falsehood, whatever.
• 6:06
  Speaker 2: And you are not that person.
• 6:10
  Speaker 3: You are not that person.
• 6:12
  Speaker 2: You don't have the years of training that they do, you're not going to be doing the same stuff as them.
• 6:18
  Speaker 3: This literally goes for the people who are just starting out their new.
• 6:23
  Speaker 3: They're 14 years old and they're watching Sam Sulek Like everything you know.
• 6:29
  Speaker 1: Let's say I'm that young person, I'm the person.
• 6:31
  Speaker 1: I mean the young person, the old person, the person who's really never bent the gym.
• 6:35
  Speaker 2: And I come to you and we say okay, forget, it All right, so I forgot everything I forgot all the other things.
• 6:40
  Speaker 1: What I want to do is I might want to lose a little bit of fat and I want to gain a little bit of muscle.
• 6:44
  Speaker 1: I think that's something that nearly anybody who's going to the gym starting off they want to do that, so let's forget about that.
• 6:52
  Speaker 1: So obviously, nutrition is very important when it comes to losing weight.
• 6:54
  Speaker 1: We go over a lot of that stuff.
• 6:56
  Speaker 1: I want to talk to you more about the fitness side, so give me like I want to build some muscle.
• 7:01
  Speaker 1: I want to you know, what do I do now in terms of when I'm at the gym, when I'm going to the gym?
• 7:07
  Speaker 3: So let's go to step two, now that you forgot everything you've ever known.
• 7:10
  Speaker 1: I don't know any.
• 7:11
  Speaker 3: Now step two, bro split.
• 7:15
  Speaker 1: You want to use a bro?
• 7:16
  Speaker 3: split, bro split.
• 7:17
  Speaker 3: I honestly, if I could go back and I don't start my clients off like that, I give them a split and we change in here and then you know, things are always subject to change.
• 7:30
  Speaker 3: That's specific person.
• 7:32
  Speaker 3: But if you're completely new and if I could go back and do it all over again, complete bro split, because I injured my back so many times.
• 7:42
  Speaker 3: People who don't know what a bro split is a Bro split is basically training one muscle group a day, excluding Training, just like biceps for one day, like normally.
• 7:53
  Speaker 3: It's like chest one day.
• 7:56
  Speaker 1: The shoulders.
• 7:58
  Speaker 3: Yes, shoulders.
• 8:01
  Speaker 1: Taff day.
• 8:06
  Speaker 3: I wouldn't blame someone for skipping that in the beginning, because it's like a bicep curl, point a to point beat, like you can't mess it up but Still try to do.
• 8:15
  Speaker 3: I would say, just do a bro split.
• 8:17
  Speaker 3: If I can go back and do it all over again, it would completely be a bro split, because I've injured my back so many times by trying to do a PPL in the Arnold.
• 8:26
  Speaker 3: But at one point I was training twice a day Like yeah, so I let's.
• 8:31
  Speaker 1: I want to give people like a quick kind of summary of the different splits, like the more popular ones.
• 8:36
  Speaker 1: Okay, so you got your bro split, you got your ball, or your body part split, as people call it, where you work different muscle groups one a day, yeah.
• 8:42
  Speaker 1: And then you have, let's say, an upper lower split, which you could probably just guess what that is.
• 8:46
  Speaker 1: You work your upper body one day and your lower body the next day.
• 8:48
  Speaker 1: What's an upper body?
• 8:49
  Speaker 3: exercise in a lower body exercise.
• 8:51
  Speaker 1: I think you can figure that out.
• 8:52
  Speaker 3: That's pretty self-explanatory.
• 8:55
  Speaker 1: It's good.
• 8:56
  Speaker 1: I think it's good for people who work out two days a week.
• 8:58
  Speaker 1: If you're only working two days a week, if you're starting off like I, can only have time to go to for two, I think that's great.
• 9:03
  Speaker 1: To upper body one day, do lower body next day, see you later, perfect.
• 9:07
  Speaker 1: Then you have your what we call PPL push pull legs.
• 9:10
  Speaker 1: This is the one that I do.
• 9:11
  Speaker 1: I enjoy you do all of your pushing exercises.
• 9:14
  Speaker 3: One day that's gonna be the one that I stuck with for six years and that's probably giving me the most growth of where I'm at now.
• 9:21
  Speaker 1: I I enjoy.
• 9:22
  Speaker 2: I swear by PPL a lot.
• 9:24
  Speaker 1: I love.
• 9:24
  Speaker 1: So let's give you, believe, all kind of use it.
• 9:26
  Speaker 1: I think we should kind of give people a little bit.
• 9:28
  Speaker 1: You know what to expect.
• 9:30
  Speaker 1: It's.
• 9:30
  Speaker 1: You do all your pushing exercises one day.
• 9:32
  Speaker 1: So you think a bench press, you think of an overhead press where you have the dumbbells, you're pressing upwards any sort of press you're pushing the weight away from your body.
• 9:41
  Speaker 1: I was about to say you push the weight away from you.
• 9:43
  Speaker 1: Triceps, you're kind of pushing down.
• 9:45
  Speaker 1: You know, if you do a tricep extension, you're starting up and you're pushing down.
• 9:48
  Speaker 1: So all of these will be your pushing exercise.
• 9:50
  Speaker 1: Your pulling exercises, as the name would imply, are all the pulling exercise.
• 9:55
  Speaker 1: You do your rows, you do your pull ups.
• 9:57
  Speaker 1: All of those are either bicep curls, your curly You're pulling towards you, and then the last day you just do legs, which I think you can figure that out again.
• 10:05
  Speaker 1: Oh, so you basically have these three days.
• 10:07
  Speaker 1: I think it's good for V blue workout three days a week.
• 10:10
  Speaker 1: If you do your designating three days to the gym, I think that's a good one or six generally, but most people are gonna start off and go right to six.
• 10:17
  Speaker 1: I don't recommend that.
• 10:18
  Speaker 1: So if you're doing two days a week, I think it up or lowers pretty good.
• 10:22
  Speaker 2: If you're doing three days a week, I think you know push, pull legs work pretty well and those are the kind of you're doing four days a week, push, pull legs, calves and you throw.
• 10:35
  Speaker 1: Want a guy with BC calves, I mean my cats are pretty decent.
• 10:42
  Speaker 3: I got I got some slabs of meat in there.
• 10:44
  Speaker 1: Yeah, right, so so, but you kind of like a body part split right off the bat, just that just kind of help with people, just kind of get in tune with their, with their own muscles, and like how, like, why do you like?
• 10:55
  Speaker 3: the thing is it a beginner is going to grow, no matter what yes right.
• 11:01
  Speaker 3: There's going to get you.
• 11:04
  Speaker 3: You sneeze in the gym.
• 11:06
  Speaker 3: You're gonna have biceps like it's gonna happen, bro, but I give him a bro split because a bro split you can learn.
• 11:13
  Speaker 3: Okay, this is what a bicep curl is.
• 11:15
  Speaker 3: This is what a tricep extension is.
• 11:17
  Speaker 3: This is how to squat.
• 11:19
  Speaker 3: This is how to deadlift is, you know, suboptimal stuff, but it's still stuff that I feel like these are the basis that you got at least know how to do in order to be able to do other movements in the gym.
• 11:31
  Speaker 2: Right, you're not making it too complicated for them.
• 11:33
  Speaker 1: Okay, so do you dumb it down Basically?
• 11:36
  Speaker 1: I like that you know.
• 11:36
  Speaker 1: Start off real basic.
• 11:38
  Speaker 1: Yeah, what's it?
• 11:39
  Speaker 1: Take on like free weights versus like machines when you're starting off.
• 11:43
  Speaker 3: Actually posted a video on this a few weeks ago.
• 11:45
  Speaker 3: Basically, the consensus of what I said was in theory not even in theory like in just a practical applications Machines, in terms of building muscle more effectively, are going to be better.
• 12:00
  Speaker 3: However, if you have rep or you know, blow through an exercise on a machine, but on the barbell bench press You're going balls to the wall.
• 12:11
  Speaker 3: That barbell bench press is gonna be a lot better in terms of growth for you relative.
• 12:16
  Speaker 3: Then the machine.
• 12:17
  Speaker 3: It's a give or take.
• 12:20
  Speaker 3: On certain things, like on paper, machines are fantastic, but if you're not putting the effort in when you're doing machines, but you would on a barbell, then go to the barbell, enjoy the workout and you're gonna see more growth.
• 12:32
  Speaker 2: I feel like there's a lot of Stigma.
• 12:37
  Speaker 3: That's the word.
• 12:37
  Speaker 2: I'm looking for stigma.
• 12:38
  Speaker 2: Towards machines from some people like to think they're like the, they're for old people or Stuff like that functional training, functional training.
• 12:51
  Speaker 1: I think when you were starting out, machines are fantastic because you get into machine and it's like, okay, this is where you start, this is where you end, and it gives you a little diagram and you're like, okay, as long as I start here and end here, in my form might not be the might not be perfect, it might not be the best, but it just takes you through a range of motion, whereas free weights it just takes more time to kind of figure out.
• 13:13
  Speaker 1: You know what exactly you need to do.
• 13:15
  Speaker 1: So I think starting off machines are fantastic.
• 13:17
  Speaker 1: You just you know you can find once you like usually Jim's will have a few different heights and you just go and what's the best machine, the one that you feel the most comfortable with, the one that you enjoy the most, or the brand matters to you could, I mean, you know you'll find things that you like and everyone's different.
• 13:35
  Speaker 1: So I think I think machines are great.
• 13:38
  Speaker 2: You know what all says has a stigma around it.
• 13:40
  Speaker 3: the Smith machine, oh, my god bro, I love the Smith machine.
• 13:46
  Speaker 2: Yeah, anybody who knows what they're doing loves the Smith machine.
• 13:49
  Speaker 3: So I could, and I literally posted a video on this two days ago saying if I could take Smith I love home, I would- Ron, what's a Smith machine?
• 13:56
  Speaker 1: I have no idea what's that.
• 13:59
  Speaker 2: So a Smith machine is a barbell attached to two guiding poles so that the bar it can't move.
• 14:10
  Speaker 2: It can only move up and down.
• 14:11
  Speaker 2: It's got one point not go and for it or backwards.
• 14:16
  Speaker 1: You'll see my plan of fitness a lot like your plan of it.
• 14:19
  Speaker 1: It's kind of good with all the free weights and then just they just have the Smith machine.
• 14:22
  Speaker 3: So if you go to one of those, that's what you'll mostly see there, dude, if you can just get away with it, do all your work out on a Smith machine.
• 14:29
  Speaker 3: You can just.
• 14:30
  Speaker 3: It's right there, that's a one-size-one everything.
• 14:34
  Speaker 2: I see so many Younger people that they look at the Smith machine and they think that it's only for girls.
• 14:41
  Speaker 3: Here's the thing, because I, we all, we all look, I know for a fact, we all Go through this.
• 14:47
  Speaker 3: You start off met Smith machine.
• 14:49
  Speaker 3: That's for pussies bro.
• 14:51
  Speaker 1: You know, using your machine.
• 14:52
  Speaker 3: That's not.
• 14:53
  Speaker 3: Conquering but then Then then you fall in love with the Smith machine and you're like, why didn't I do this sooner?
• 15:03
  Speaker 3: Yep, like, oh, it's, it's.
• 15:06
  Speaker 3: It's such a love-hate relationship.
• 15:08
  Speaker 3: Okay, you like okay, rain.
• 15:10
  Speaker 1: I have forgotten everything I know.
• 15:11
  Speaker 1: And now I picked my split based off how many days a week I work and what you know.
• 15:16
  Speaker 1: Maybe I'm doing a bro split, maybe I'm working out two days a week.
• 15:18
  Speaker 1: I want to put over split.
• 15:19
  Speaker 1: Whatever, I've decided on that, okay so I'm going to the gym.
• 15:23
  Speaker 1: What's the?
• 15:24
  Speaker 1: What's the next step?
• 15:24
  Speaker 1: What's three, I guess now?
• 15:26
  Speaker 3: number three is Start learning your body's range of motion.
• 15:30
  Speaker 3: Some people can have certain flexibility in certain things.
• 15:36
  Speaker 3: Um, I had a friend back in high school where you know we could all put our hands up into the air, but he he did something to a shoulder in a football practice and I don't know where he is now but Throughout most of his senior year in high school.
• 15:51
  Speaker 3: You know, you can't do a shoulder press in the gym.
• 15:53
  Speaker 3: You can't.
• 15:54
  Speaker 3: You can't physically put his arms up.
• 15:56
  Speaker 3: So Start studying how your body moves.
• 15:58
  Speaker 3: Uh, learn certain things.
• 16:01
  Speaker 3: When I first started getting the fitness, before I touched weights I started doing calisthenics because I thought, you know, I wanted to be able to maneuver my body really well.
• 16:08
  Speaker 3: So I did really well in that.
• 16:10
  Speaker 3: But in doing so that really did transfer over into okay, I know what my biceps should be able to do.
• 16:16
  Speaker 3: I know what my legs should be able to do.
• 16:19
  Speaker 3: I know how deep I can go in a squat, right, so.
• 16:22
  Speaker 3: So I started learning how your body moves and study your, your range of motion.
• 16:29
  Speaker 2: It's something I like to say is every body is different.
• 16:33
  Speaker 2: We've like, yes, 100, and so whenever you're watching a form video or something, that's a good overview, but you still have to tailor it to yourself, to what your limits are, to what your flexibility is, all these things.
• 16:46
  Speaker 2: We all have some people can't squat down to the floor.
• 16:49
  Speaker 3: They have to put plates between the meat.
• 16:51
  Speaker 3: They need their heels so that they can get deeper, you know.
• 16:53
  Speaker 1: Everybody has their limitations, I think, in things that they do.
• 16:57
  Speaker 1: So I think looking up videos on A specific exercise, like I don't really know how to do this, so you go watch it, and you'll say, okay, I'm supposed to do that, but when I do that, all my shoulder hurts real bad like my shoulder hurts like really really well.
• 17:12
  Speaker 1: For you.
• 17:12
  Speaker 1: That exercise might not be ideal, that range of motion might not be ideal.
• 17:16
  Speaker 1: Do what you know you have to.
• 17:18
  Speaker 1: You have to be uncomfortable to an extent to build muscle.
• 17:20
  Speaker 1: Building muscle is an adaptation.
• 17:22
  Speaker 1: You're kind of forcing your muscles to be growing, but you don't want to feel Pain, right?
• 17:27
  Speaker 1: You don't want to feel like something Sort of thing it's going awry, okay, okay, all right.
• 17:36
  Speaker 1: So I I found some exercises now that like I, like, I like these a little bit more.
• 17:40
  Speaker 1: I don't feel pain during them.
• 17:42
  Speaker 1: I, you know I'm going with these.
• 17:43
  Speaker 1: What would you say is the next step?
• 17:47
  Speaker 3: After a certain period of time you start getting board of exercises, start experimenting in the gym If you're in it, if you're like, if you're not working out at home.
• 17:56
  Speaker 3: There's certain people who will work out at home if you're working out in a gym.
• 17:59
  Speaker 3: Ask questions to some of the trainers.
• 18:01
  Speaker 3: Now I know some of the trainers are kind of like unqualified.
• 18:04
  Speaker 1: So like.
• 18:06
  Speaker 3: It still wouldn't hurt to ask them.
• 18:08
  Speaker 3: Like, okay, I know how to do a barbell squat and I've been doing that for six months and I think I got it down, but I've never done the pendulum squat.
• 18:16
  Speaker 3: That's on the other side of the gym.
• 18:18
  Speaker 3: Okay, start playing around with it.
• 18:20
  Speaker 3: You know there's so many machines in the gym.
• 18:22
  Speaker 3: Not only that, but start.
• 18:23
  Speaker 3: You know there's bar hopping.
• 18:24
  Speaker 3: Start gym hopping, bro.
• 18:26
  Speaker 3: Start going to different gyms and see, okay, this gym is a good fit for I like the machines that they have there.
• 18:32
  Speaker 3: Or you know some people like planet fitness and you know it's really nice, planet fitness has some pretty good machines.
• 18:38
  Speaker 3: And go to planet fitness and do your certain gym hopping.
• 18:40
  Speaker 3: Start looking up certain things on the internet to see, okay, I know how to do a squat.
• 18:45
  Speaker 3: How do I do a Smith machine squat?
• 18:46
  Speaker 3: I've never actually used a Smith machine, you know, so experiment.
• 18:50
  Speaker 3: So, like you know, maybe six months to a year after your beginning, just start, start changing things up, start Right.
• 18:58
  Speaker 3: I think that's important.
• 18:59
  Speaker 1: So how long would you say to people, like, stick with that, with this, you know Thing that you these exercises you found in this split, like, how long do you think people should do that for before they start Experimenting with the life things?
• 19:13
  Speaker 3: In my opinion, it depends on the goal.
• 19:14
  Speaker 3: Right, right, let's say they want to build muscle, right.
• 19:20
  Speaker 1: I want to build a little muscle and I want to lose a little fat.
• 19:22
  Speaker 1: I'm not trying to do anything crazy, but I'm moving that direction.
• 19:26
  Speaker 2: You're not into the steroids yet.
• 19:28
  Speaker 1: Not yet.
• 19:29
  Speaker 3: Not yet Okay.
• 19:30
  Speaker 3: So that's great.
• 19:31
  Speaker 3: You haven't discovered that yet, so what you can do.
• 19:34
  Speaker 2: That's when we invite you back for the second.
• 19:36
  Speaker 1: In an episode, different episode yeah.
• 19:37
  Speaker 2: Advanced episode.
• 19:40
  Speaker 3: Listen, my knowledge to that stuff is limited on paper.
• 19:46
  Speaker 3: I don't have any practical application with that.
• 19:49
  Speaker 3: So, I would say you want to like get into?
• 19:54
  Speaker 3: You know how to do bicep.
• 19:56
  Speaker 3: You're seeing growth.
• 19:57
  Speaker 3: You haven't really plateaued yet.
• 19:59
  Speaker 3: I wouldn't change anything if you haven't plateaued.
• 20:01
  Speaker 3: But if you're getting bored of something, then yeah, go change, but don't get bored of it.
• 20:06
  Speaker 3: After two weeks you got to give it at least.
• 20:08
  Speaker 3: Maybe what three months, three, four months, in my opinion, give yourself time to learn it.
• 20:14
  Speaker 2: Yeah, exactly.
• 20:15
  Speaker 3: Yeah, obviously, if your body doesn't agree with a moment, yes, change it.
• 20:20
  Speaker 3: But if you're seeing growth on something you're very new in the gym, you're very green, then for sure you can change it after four months.
• 20:27
  Speaker 3: So what you?
• 20:27
  Speaker 1: should have plateaued.
• 20:28
  Speaker 1: And for people listening like you, if you are making progress, if every you know week you go in and you're able to do a little bit more weight, you're able to do an extra rep, you don't even feel as tired, you know your, your, your performance is increasing in some way, Then if, if don't, if it's not broken, don't fix it, you know doing what you're doing.
• 20:48
  Speaker 2: On the flip side of that is the people who think that muscle confusion is a thing, and you have to constantly change things up.
• 20:56
  Speaker 2: Yeah, you've got to shock the muscle.
• 20:58
  Speaker 3: Yeah, yeah.
• 21:00
  Speaker 1: So that whole idea was you have to keep changing things up to keep your body confused, which is pretty much nonsense.
• 21:06
  Speaker 1: We see that you really just want to keep the whole progressive overload.
• 21:11
  Speaker 1: It's just the idea that you will need to push your your body a little bit more in order for it to adapt and grow muscle.
• 21:17
  Speaker 1: So if you're bench pressing a hundred pounds, you know one week if you're doing 105 the next week and you feel comfortable.
• 21:24
  Speaker 1: That's great.
• 21:25
  Speaker 3: You're making great.
• 21:26
  Speaker 1: So keep you know, keep going, and eventually you will find a time when you're like okay, I'm trying to go for a little bit more weight, I'm going to go for an extra rep.
• 21:34
  Speaker 1: It's not working, I'm stuck.
• 21:36
  Speaker 1: And that's what a plateau is.
• 21:37
  Speaker 1: You're stuck somewhere and that's kind of when you can go.
• 21:40
  Speaker 1: All right, let me maybe try, you know, a different exercise.
• 21:43
  Speaker 1: Let me try something else.
• 21:44
  Speaker 2: See, you know, you can find a way around that and speaking of trying new things and for perfecting your form and all that what another thing that new people in the gym always kind of they think is that these big guys in the gym don't like them or they're looking down on them or all these things.
• 22:06
  Speaker 2: A lot of the big guys in the gym, a lot of the people who go to the gym, they are really nice people and they're happy to see you there and they are happy to help.
• 22:15
  Speaker 2: Hell yeah.
• 22:16
  Speaker 1: Yeah, some of the nicest people you will ever meet are at a gym Like if you just ask them hey, like I don't really know this exercise very well, like what did you know about this?
• 22:23
  Speaker 1: There's a good chance that they will help you out.
• 22:25
  Speaker 1: I mean the worst.
• 22:25
  Speaker 1: They say.
• 22:26
  Speaker 3: That's something I don't think that's going to end, though there's people who will be me in the gym and they know me from TikTok, but then I'll get a DM or I'll get a comment on my, on my video.
• 22:38
  Speaker 3: You're like I was afraid to.
• 22:39
  Speaker 3: I was afraid to come up and say hi.
• 22:42
  Speaker 3: So, like, if you see a big dude in the gym I'm not saying that I'm big, by any means.
• 22:46
  Speaker 3: I'm only 180 pounds but if you see a big dude in the gym, don't don't be afraid to go up and say hi and ask him oh, you're doing this.
• 22:54
  Speaker 3: How do I do that for me?
• 22:56
  Speaker 3: I know like, whatever it is, yeah.
• 22:59
  Speaker 2: And by all means.
• 23:00
  Speaker 2: There's going to be the people in the gym that are assholes and they are a lot less than you think.
• 23:06
  Speaker 2: And if you do enter up a countering them, then you're like okay, I know, this guy's an asshole.
• 23:12
  Speaker 2: I didn't want him in my life anyway, you don't want to know him.
• 23:16
  Speaker 2: It doesn't matter that he was an asshole, just shake it off, go ask the next guy.
• 23:20
  Speaker 2: The next guy, I promise, will probably like just give you a shower, you and his information.
• 23:29
  Speaker 1: One thing I do want to make sure we get to, because I think this is kind of the most important factor in working out, because exercise selection, of course, is supporting your splits Important.
• 23:38
  Speaker 1: You know, all these things are important.
• 23:40
  Speaker 1: But what most people have a trouble with when it comes to the gym, what's like the number one thing people have to hit the issues with.
• 23:46
  Speaker 1: For me, when I've seen at least, it's just motivation.
• 23:48
  Speaker 1: It's just motivation to go there.
• 23:51
  Speaker 2: I get a lot of questions about motivation.
• 23:54
  Speaker 1: I want to hit this and just try and give some tips, things that work for me, would make it work for you guys.
• 24:00
  Speaker 1: I'm going to say listen, when I'm starting out with workout and everything, I start in one place and no one is ever going to work with me on this.
• 24:08
  Speaker 1: No one is ever going to agree with me, but I don't care, because I'm right.
• 24:10
  Speaker 1: That is the number one important thing, for me at least, is music.
• 24:14
  Speaker 1: I know it sounds like people are like oh, who are you talking about?
• 24:16
  Speaker 1: Motivation is so tough for people.
• 24:19
  Speaker 1: I'm telling you there are days where I'm like I don't really feel like working out.
• 24:22
  Speaker 1: I put on the right song and I go from I don't feel like doing anything to I will eat your soul in front of you if you get in my way or if you look at me.
• 24:30
  Speaker 1: Weird.
• 24:30
  Speaker 1: I just finding that music playlist or whatever.
• 24:35
  Speaker 1: Put that on just before you go to the gym.
• 24:37
  Speaker 1: Maybe have a little coffee, maybe have a cup of coffee if you do pre-workout, if you do whatever, just put some music on, get some energy going and you'll feel more motivated to go to the gym.
• 24:48
  Speaker 1: For me, that is just super important.
• 24:50
  Speaker 3: Here's the thing I think we can agree on this.
• 24:52
  Speaker 3: Most people probably listening, can agree on this.
• 24:54
  Speaker 3: If you start going to the gym, you're pretty motivated.
• 24:59
  Speaker 3: You're probably going to end up going for a little while before you hit that mental road block of why am I doing this?
• 25:06
  Speaker 3: I don't want to do this.
• 25:08
  Speaker 3: By the time you get to that point you've probably already made some sort of difference in your body.
• 25:17
  Speaker 3: The progress You're probably in your lifestyle, noticeably walking up the stairs, noticeably in your clothes, maybe even strengthen the gym.
• 25:25
  Speaker 1: Maybe someone told you that you look better.
• 25:27
  Speaker 1: You look like you've been working out Exactly.
• 25:31
  Speaker 3: I wouldn't say anything about music.
• 25:33
  Speaker 3: I guess music is one of the ways people can do it.
• 25:35
  Speaker 3: Before I even touch the music, motivation will come and go.
• 25:39
  Speaker 3: It's always going to come and go, even in the stages that I am in right now.
• 25:43
  Speaker 3: Three weeks ago, I'm sitting down with the dumbbells in my hands and I'm just like bro.
• 25:49
  Speaker 3: I keep doing this every day.
• 25:50
  Speaker 3: This is so freaking annoying.
• 25:52
  Speaker 3: The gym is cold.
• 25:53
  Speaker 3: It's getting cold in the gym.
• 25:54
  Speaker 3: I'm not getting a pump.
• 25:55
  Speaker 3: I've been struggling to get back pumps for a little while.
• 25:58
  Speaker 3: All in all, motivation is going to come and go.
• 26:02
  Speaker 3: The changes that you don't notice yourself, the way you can make yourself notice them.
• 26:10
  Speaker 3: Keep the old clothing that you have.
• 26:13
  Speaker 1: I like that.
• 26:13
  Speaker 1: I think that's great.
• 26:14
  Speaker 1: Keep the progress pictures.
• 26:16
  Speaker 3: Yes, progress pictures and keep measurements of your body, of your bicep, your leg, your waist, if you're looking to lose weight.
• 26:28
  Speaker 1: All of this stuff.
• 26:30
  Speaker 3: The moment you start not feeling it, that drive is not there, that fire is starting to dwindle, go put on that same shirt that you once.
• 26:39
  Speaker 3: I think that's great, fit it.
• 26:42
  Speaker 3: If your shirt is too tight because your shoulders are getting bigger, or the pants that you lost weight in, go put that on.
• 26:50
  Speaker 3: Don't wear that belt.
• 26:51
  Speaker 3: See how far you've come.
• 26:52
  Speaker 3: Yes, sir.
• 26:54
  Speaker 2: And then, once you see, that.
• 26:56
  Speaker 3: Just stay consistent with it, because more than just the effort you put into the gym, not every workout is going to be great, but you can still put half the effort into a workout because you're not feeling it.
• 27:09
  Speaker 3: I mean it's still going to be better than you're not doing it at all.
• 27:13
  Speaker 2: Yeah, I want to say for the people who are starting to lose motivation because they're going through a rough time you do not have to go to the gym and do a full one hour long workout.
• 27:26
  Speaker 2: You can go, do one exercise, see how it feels.
• 27:29
  Speaker 2: If you don't feel up to it, you can leave.
• 27:32
  Speaker 2: Maybe you go and you do that exercise and you want to do another one, you can do another one.
• 27:36
  Speaker 2: But try to go and do at least that one exercise because that keeps the habit going.
• 27:42
  Speaker 2: And again, if you want to leave after that, leave no one cares.
• 27:47
  Speaker 1: I think what we really need to mention is holy shit, I get so many people caught up in the scale weight, just like all.
• 27:54
  Speaker 1: The scale isn't moving.
• 27:55
  Speaker 1: When you are going to the gym, like we said earlier, you look at weights, you sneeze in the gym.
• 28:01
  Speaker 1: You will probably gain some muscle and, as we all know, muscle weighs more than fat.
• 28:06
  Speaker 1: Right, a pound of Dumbbells weighs more than a pound of fat.
• 28:09
  Speaker 1: No muscle is more dense, so it looks different on your body and that's why I think progress pictures, like brain said, is so important.
• 28:16
  Speaker 1: We're you know clothing that you had that sort of thing, because the scale is gonna go up and down Waterweight muscle fat.
• 28:22
  Speaker 1: It's all over the place.
• 28:23
  Speaker 1: You don't know what's going on, but your frustration.
• 28:27
  Speaker 3: Disagree in a way, because the scale Doesn't matter in the short term.
• 28:34
  Speaker 3: So how much you weighed yesterday and how much you weigh today?
• 28:37
  Speaker 1: How much you'll wait tomorrow but we're going to change completely.
• 28:42
  Speaker 3: But if you're able to just jot down your weight in your notes you know, december 1st 180 pounds, december 2nd 179 and don't even look at it, just just switch away, don't look at it and keep looking at what you look like in the mirror Right and then at the end of the, at the end of the month, have it as a check-in day.
• 29:00
  Speaker 3: You know, okay, this is where I was at the beginning completely ignore the scale at all.
• 29:05
  Speaker 1: My point was more.
• 29:05
  Speaker 1: Just don't get frustrated by it, because I think progress pictures will show you more.
• 29:09
  Speaker 1: As Time progresses, you know the difference.
• 29:13
  Speaker 2: Then the scale itself alone in a vacuum will so, especially if you're trying to look at the scale in the short term right, it's gonna fluctuate all over the place Right so hell yeah, well, it really is.
• 29:27
  Speaker 1: Women it's even worse, like they're through their menstrual cycle.
• 29:30
  Speaker 1: Water weight and all that is just gonna fluctuate all over the place.
• 29:32
  Speaker 1: So you know, I think progress pictures, like he said, and Clothing, that sort of stuff, you know, and be and rebel if we've talked about this on the podcast before, rebel in the in the progress that you have made a little bit, because it's so caught up in so much, I have so much more to go when you're making progress in the gym, you know, embrace that.
• 29:50
  Speaker 1: You know.
• 29:50
  Speaker 3: Yeah, I think that's super important let's say You're doing all of that and that's still not working.
• 29:57
  Speaker 3: It's always good to share your fitness goals or whatever you're doing a fitness with someone you're comfortable with.
• 30:05
  Speaker 3: If you share it with someone you're comfortable with nine times at a time, when you go and have a cup of coffee with them on the next day before you go to work or whatever, they're probably gonna ask.
• 30:15
  Speaker 1: Did you go to the gym?
• 30:15
  Speaker 3: yesterday.
• 30:16
  Speaker 3: What did you do yesterday?
• 30:17
  Speaker 3: Like, or yeah, your clothes are Fitting a little loose on you, like if you was just share it with somebody you're probably comfortable with and that person notices whatever you're doing, or they're invested into what you're doing.
• 30:29
  Speaker 3: That's a big drive.
• 30:30
  Speaker 3: Yeah, that's, that's accountability.
• 30:34
  Speaker 2: Yeah, go ahead and, like we said this pretty early on in Our podcast, you know, maybe episode two, three, whatever, if you join a community.
• 30:44
  Speaker 2: There's lots of communities out there that you can join and Just you talk to them, that you get a feedback, you show your progress pictures, that they congratulate you there, they're happy for you absolutely.
• 30:58
  Speaker 1: I think, because if you can go to the gym with someone like and that's the most ideal situation or if you have, like a gym buddy that you go with, you know you hold each other accountable that's, that's amazing but a lot of people have that.
• 31:08
  Speaker 2: Yeah, and if you don't have that opportunity.
• 31:10
  Speaker 1: You know, talking to your friends about it, talking to a support group online, something like that, that will absolutely help and still hold you accountable and maybe if you're talking to your friends you might get them interested, you might start making progress and they're like wait hold on a second.
• 31:23
  Speaker 2: That's exactly how I got into the gym.
• 31:25
  Speaker 2: Was a friend talking to me about it.
• 31:27
  Speaker 2: Yeah, you know, like wait.
• 31:29
  Speaker 1: You're making?
• 31:29
  Speaker 1: What kind of gains, what kind of progress?
• 31:30
  Speaker 1: What's going on?
• 31:31
  Speaker 1: What are you doing?
• 31:31
  Speaker 1: How do I get it?
• 31:33
  Speaker 1: All this and that's the thing.
• 31:36
  Speaker 3: Now I feel, on this scale it's much better.
• 31:39
  Speaker 3: I'll be not a hundred percent, okay, but it's much better for comparison, because you're comparing yourself to someone who was also a layman, just like you, if you try to compare yourself to Instagram people.
• 31:53
  Speaker 1: You are gonna have a rough time.
• 31:56
  Speaker 3: Exactly you're gonna compare yourself to like Chris Bombstad Arnold, you're not.
• 32:01
  Speaker 3: Most of us are not gonna be able to touch that even worse, all the photoshopped stuff.
• 32:07
  Speaker 1: And just all of the stuff out there.
• 32:09
  Speaker 1: It's the it's, it's most of it's marketing them.
• 32:11
  Speaker 1: People trying to gain following.
• 32:12
  Speaker 1: Don't the what's it, the thief of what's it?
• 32:18
  Speaker 1: What's the famous quote, guys?
• 32:21
  Speaker 3: The thief, the no shoot.
• 32:22
  Speaker 3: Yeah, I know, comparison is the thief of joy.
• 32:25
  Speaker 3: Comparison is the thief of joy.
• 32:26
  Speaker 1: There it is, and so you know it's if you compare yourself to what you were able to do a week ago, a month ago, a year ago.
• 32:31
  Speaker 1: Whatever, that will be much better comparison than the photoshopped images on Instagram.
• 32:40
  Speaker 2: Exactly their journey is not your journey, oh, but if you're with a friend.
• 32:46
  Speaker 3: You guys are sharing a journey.
• 32:47
  Speaker 3: Yeah, oh.
• 32:50
  Speaker 1: It's so much better when you have someone that you can go with, like I really don't have anybody that I go and work out with Every once in a while.
• 32:56
  Speaker 1: You know my, you want to be my gym buddy, bro.
• 32:58
  Speaker 3: I've been a lot better.
• 32:59
  Speaker 2: We're all getting together and going to the gym now, or is this the center that we?
• 33:05
  Speaker 1: can all drive to.
• 33:06
  Speaker 1: Well, it's got to be in Canada so we can get some, mr Biggs afterwards we can go watch Canadian football.
• 33:14
  Speaker 1: You're joking over saying that, oh God.
• 33:18
  Speaker 2: I'm so bad I'm tired of the loop.
• 33:21
  Speaker 1: What's Canadian food Is that just soccer.
• 33:22
  Speaker 3: No, it's not soccer.
• 33:23
  Speaker 3: It's just soccer.
• 33:25
  Speaker 3: That's off the page.
• 33:27
  Speaker 1: I'm not kidding, I'm not kidding, I'm not kidding, I'm not kidding.
• 33:34
  Speaker 1: Oh, that's so stupid.
• 33:38
  Speaker 1: No, they have their own version of what they call football, and the fact that they can even call it football is kind of a disgrace.
• 33:45
  Speaker 1: But you know, I guess it's a legal thing.
• 33:48
  Speaker 3: After this, bro, I'm searching what Canadian football is.
• 33:51
  Speaker 2: Canadian football goes a lot faster.
• 33:53
  Speaker 2: The plays are a lot faster.
• 33:56
  Speaker 2: It's a lot more exciting.
• 33:57
  Speaker 1: We had 12 downs and there was 150 yards and you could just do whatever you want, like it's.
• 34:02
  Speaker 1: What if we put the goalpost in front of the touch of the end zone for some reason?
• 34:10
  Speaker 3: Why not?
• 34:11
  Speaker 2: Okay.
• 34:14
  Speaker 1: It's just nonsense.
• 34:14
  Speaker 1: But any food.
• 34:20
  Speaker 3: It's an extension.
• 34:24
  Speaker 2: Okay, raiden, let's say I'm the newbie, now Liam's no longer a newbie I'm the newbie now.
• 34:30
  Speaker 2: Alright, let's say I come up to you and I ask how do I train for my body type, my somatic type?
• 34:46
  Speaker 3: That's something that I kind of had to like unlearn too, because the moment you see the picture Of all the different body types, of the three body types, you start looking at other people's physique and seeing where they're on that and where you fall under.
• 35:04
  Speaker 3: A bicep curl is a bicep curl for you and me.
• 35:09
  Speaker 3: A bench press is a bench press for both you and me.
• 35:14
  Speaker 2: Our muscles grow the exact same way.
• 35:18
  Speaker 3: Sure, if you get shoulder pain, we'll do a bench press and you're probably going to switch over to a machine, but generally speaking, it's all the same.
• 35:27
  Speaker 3: Training is going to be the same for every single person.
• 35:32
  Speaker 3: I've seen post on.
• 35:34
  Speaker 3: This is how a woman should train.
• 35:36
  Speaker 3: Based on her menstrual cycle and I'm sitting there like A bench press is still a bench press Whether you're on your period or not.
• 35:42
  Speaker 3: There's no difference or there's no change in exercise selection If your body type is different.
• 35:49
  Speaker 3: Someone who is morbidly obese Can still do some form of a bench press In terms of an exercise, In my opinion, not even valid in any way.
• 36:02
  Speaker 3: Shape or form.
• 36:05
  Speaker 2: A little history for everybody listening.
• 36:07
  Speaker 2: If you don't know the origin of somatotypes, they were actually developed by a psychiatrist Called William Sheldon and he used them to.
• 36:19
  Speaker 2: It wasn't even fitness related.
• 36:21
  Speaker 2: He used them to tie personality types Two different bodies and he came up with things like Ectomorphs are more likely to be criminals, stuff like that, and it was completely debunked.
• 36:40
  Speaker 2: It was just nonsense.
• 36:41
  Speaker 2: It had nothing to do with fitness.
• 36:44
  Speaker 3: But when they were doing all of that.
• 36:46
  Speaker 3: I actually learned about this in my law classes.
• 36:50
  Speaker 3: Whenever, looking at it at the time, that was science yeah.
• 36:59
  Speaker 2: It was science for him to Get a bunch of men to take off their clothes and take pictures of them.
• 37:04
  Speaker 2: That was also part of it.
• 37:07
  Speaker 3: For a knowledge with science when you could judge people's skull shape and the difference the size of their skull or whether or not they're more likely to do a crime.
• 37:18
  Speaker 1: Oh, you're a criminal.
• 37:20
  Speaker 3: You've got a little bump over here, or you're more than likely to do that, because your nose is just a little bit bigger Than another person.
• 37:28
  Speaker 1: That allows me to be racist without saying I'm racist.
• 37:31
  Speaker 1: Yes, perfect, that's what I've been looking for.
• 37:36
  Speaker 3: That's all.
• 37:36
  Speaker 3: There's zero validity.
• 37:38
  Speaker 2: There's no foundation for that at all.
• 37:39
  Speaker 2: Okay, staying on the topic of different body types, I have let's say I come to you, I have the four fingers for my bicep insertion.
• 37:51
  Speaker 2: Am I screwed for getting bicep gains?
• 37:57
  Speaker 3: No, if you've got a muscle there and you're training, it's going to grow.
• 38:03
  Speaker 1: It is true, people's muscles, with the way they're inserted, we're all going to look a little different.
• 38:09
  Speaker 3: That's just anatomy, but there's a lot of nonsense out there.
• 38:13
  Speaker 3: Take advantage of what your body can look like.
• 38:15
  Speaker 3: Be the best version of you.
• 38:17
  Speaker 3: To be honest, Exactly.
• 38:19
  Speaker 2: And there's several Olympians, mr Olympia's, that have had more than two fingers For the bicep insertion.
• 38:28
  Speaker 2: In my opinion, Having a.
• 38:32
  Speaker 3: I don't measure with bicep insertions, with the fingers, but if you have a short peak of a bicep, in my opinion I love that.
• 38:37
  Speaker 3: That looks so much better than a long-haired one.
• 38:40
  Speaker 2: It does look a lot more full and more peaked, doesn't it?
• 38:42
  Speaker 2: Yeah, I like it.
• 38:44
  Speaker 3: But then you get most of the people who like long-haired Of the bicep.
• 38:47
  Speaker 3: They like the way that looks, because it looks full and extends to the form.
• 38:52
  Speaker 1: But we're all going to look different.
• 38:53
  Speaker 1: Everything's going to be variation.
• 38:56
  Speaker 1: Don't get caught on the wall.
• 38:59
  Speaker 3: Be the best that you can be.
• 39:01
  Speaker 3: There's a dude out there right now who just won a competition.
• 39:05
  Speaker 3: I don't know what his name is, but he has such a long neck and like, but his neck is like massive.
• 39:12
  Speaker 3: So long neck, massive.
• 39:14
  Speaker 3: You know the traps come up from it.
• 39:17
  Speaker 3: The dude looks like 3D.
• 39:18
  Speaker 3: Or another person who works with us On Echo Bridge and his name is Kason.
• 39:23
  Speaker 3: He has short clavicles but he won a bodybuilding show Because he's taken advantage of his genetics.
• 39:29
  Speaker 3: So all the bodies are going to be different, but if you rock it and you're confident with it and you work on it, dude, you're going to win.
• 39:40
  Speaker 3: You're going to be carrying W's.
• 39:42
  Speaker 3: There's no.
• 39:44
  Speaker 2: Confidence plays such a huge role in it.
• 39:47
  Speaker 3: I don't think I'm going to.
• 39:49
  Speaker 1: Because I know we're going to get we get asked about it just constantly For someone starting out this is not someone who has been in the gym for years, someone just starting out.
• 39:57
  Speaker 1: What do you recommend for in terms of like supplements?
• 40:00
  Speaker 1: Is there anything that people write off the bat, because I know we're going to get asked about that a ton.
• 40:05
  Speaker 3: You know who I rep, kind of wearing the shirt of them right now.
• 40:08
  Speaker 3: But honestly, we're all maddies here, so creatine poking powder.
• 40:15
  Speaker 1: Yeah.
• 40:16
  Speaker 3: If you're a beginner in pre-workout On the lighter side of stim free or something no more than maybe 200.
• 40:23
  Speaker 3: 250 milligrams of caffeine.
• 40:27
  Speaker 2: Personally, I tell people To get stim free and just buy caffeine pills separately, that you can measure out your caffeine Individually.
• 40:37
  Speaker 3: You can do that.
• 40:38
  Speaker 3: I'm not opposed to it.
• 40:40
  Speaker 3: But I feel like people think that you gotta you take it, you're going to be hooked on it and then you're going to have bad workouts when you're not taking it.
• 40:52
  Speaker 3: This week alone I had three workouts when I didn't take any pre-workout.
• 40:56
  Speaker 3: All I did was some hand full of salt, drink it in water and then went.
• 41:00
  Speaker 3: I don't see Any wrong with taking a pre-workout because the certain companies out there that are really good with it you know I'm echo, vision echo been phenomenal with it and we have so many at this point where you can pick and choose.
• 41:13
  Speaker 3: But you good pre-workout if you're a beginner, something stem-free or something on the lighter side and approaching pattern creating.
• 41:20
  Speaker 3: Honestly, I don't think you need anything else.
• 41:23
  Speaker 1: I throw in a multi vitamin in there too if you want to, but I Think it's one of the only ones to show up shown to be effective time and time again monohydrate, when it was cheap, you know, and they're already tested.
• 41:36
  Speaker 1: It doesn't really matter.
• 41:37
  Speaker 1: You know protein powder, the one you like.
• 41:40
  Speaker 1: There's different, there's all sorts different flavors and stuff like that.
• 41:42
  Speaker 1: Just find something you like that can help.
• 41:44
  Speaker 1: Do you need protein powder?
• 41:46
  Speaker 1: Of course you don't.
• 41:46
  Speaker 1: You can get it from food.
• 41:47
  Speaker 1: It's just a convenient source of protein.
• 41:49
  Speaker 2: What I what I hate is People calling protein powder a supplement.
• 41:54
  Speaker 2: Yeah it's not supplemental, it is, it is a meal, it is protein, it is, you know, it's food.
• 42:05
  Speaker 3: I'm gonna disagree with it Well you call this I?
• 42:08
  Speaker 1: I always thought it was.
• 42:09
  Speaker 1: We're calling it a supplement, it's yeah okay.
• 42:11
  Speaker 3: So look, if you get something like concentrate no okay, that right, how do we?
• 42:17
  Speaker 3: How do we so?
• 42:20
  Speaker 3: Concentrate is not that bad either.
• 42:21
  Speaker 3: But if you get something like isolate, that's just straight protein.
• 42:25
  Speaker 3: Usually it's not gonna have anything else in it and One or two scoops is like maybe 250 Calories.
• 42:33
  Speaker 3: That's, that's not a meal.
• 42:34
  Speaker 3: Now, what you can do is you can turn it into a meal.
• 42:38
  Speaker 3: You can very much turn it into a meal and in doing so, let's say I make protein pancakes.
• 42:45
  Speaker 3: Right, I make protein pancakes, roughly 50 grams of protein, and you know, banana on the side.
• 42:51
  Speaker 3: You got your protein yogurt on the side and then you got your.
• 42:54
  Speaker 3: You got an avocado right there, you get your, you got your breakfast now.
• 42:59
  Speaker 1: Now it's turned into a meal we don't like.
• 43:01
  Speaker 1: Olive oil is just that.
• 43:02
  Speaker 1: But we don't say that all of oils a fat supplement.
• 43:05
  Speaker 1: We say it's.
• 43:06
  Speaker 3: You know, it's just it's food, I understand, but olive oil is.
• 43:11
  Speaker 3: Is it's not a supplement that that itself would be classified as food?
• 43:18
  Speaker 3: I see where you're coming from and I'm not.
• 43:22
  Speaker 1: Yeah, it's, it's authentic, like it's it's.
• 43:26
  Speaker 1: Yeah, that's what batter like for me a kid Scott.
• 43:30
  Speaker 2: A calories and it's cal.
• 43:31
  Speaker 2: Counting towards your caloric Value for the day, then that is part of your.
• 43:38
  Speaker 2: Your eating like that's part of your eating patterns.
• 43:41
  Speaker 3: I guess you you're right in some way.
• 43:43
  Speaker 3: I would still disagree because, at least in my own like philosophy, if it's solely just Like the, the protein powder, if it's solely just one of the macros, little to none.
• 43:59
  Speaker 3: For the others, it's more so the supplement, in terms of buying it off of like a GNC shelf, whereas all of all you're gonna get in an aisle 10 of your local grocery store right next to other spices.
• 44:13
  Speaker 1: So yeah, I mean, whether it's a supplement or not, protein is a.
• 44:16
  Speaker 1: I think it's a good option.
• 44:17
  Speaker 1: You know it can help you know, yeah, people will probably ask, so yeah, Definitely don't shy away from it point seven.
• 44:24
  Speaker 1: Gram point seven to one gram of protein per pound of body weight or ideal body weight, would you say.
• 44:29
  Speaker 1: Is that generally kind of like where you fall?
• 44:33
  Speaker 3: Yeah, so I'm 8 to 1.2 generally if you're heavy.
• 44:39
  Speaker 3: If you're overweight in the sense of you have excess body fat.
• 44:43
  Speaker 3: Try to gauge your Lean body mass, right?
• 44:47
  Speaker 3: You know, there's, there's things on Google you can find out and just that's.
• 44:49
  Speaker 3: That's an estimate, right?
• 44:51
  Speaker 2: Or if you were, oh, Well, well, you're doing that, everyone else listening.
• 45:04
  Speaker 2: When you, after you, after you're done listening, head over to the patreon and let us know what do you think is protein powder a meal or a supplement?
• 45:15
  Speaker 1: vote vote we're.
• 45:18
  Speaker 2: I'm gonna put a poll up when I I think.
• 45:21
  Speaker 1: I think I'm gonna vote, so I've been interested to see what.
• 45:23
  Speaker 1: Yeah, yeah, so, yeah, so, somewhere around one gram of protein per pound of ideal body weight where you're trying to be, because if you're 400 pounds, you don't need to be just shoveling in yes, the important thing is like your goal, using your goal weight For these calculations.
• 45:41
  Speaker 2: If you want to look up especially, my, I have my lean body mass.
• 45:45
  Speaker 1: How much muscle do I have?
• 45:46
  Speaker 1: And you want to go off that?
• 45:47
  Speaker 1: That's fine too.
• 45:48
  Speaker 1: Just don't be shoveling in protein because you think you need to Go super, say, especially when you have excess body weight, weight, that excess body fat, that is stored energy that your body can use.
• 45:57
  Speaker 1: Yeah, so you don't need to be going especially crazy.
• 46:00
  Speaker 1: The protein, the protein can go towards muscle building, whereas you have all this extra energy that can go towards other things.
• 46:06
  Speaker 1: And then we know we said creatine, caffeine.
• 46:10
  Speaker 1: It depends on the person.
• 46:12
  Speaker 1: You know some people I can.
• 46:13
  Speaker 1: I do a lot of caffeine, obviously you hear me talk, so I mean the most they recommend it a day is 400 milligrams.
• 46:20
  Speaker 1: You know like I probably get close to them, I'm not gonna lie and Very important thing with caffeine is that the tolerance is highly individual.
• 46:30
  Speaker 2: Yes, and that's, that's.
• 46:36
  Speaker 3: Wired for hours.
• 46:37
  Speaker 3: Oh yeah, I.
• 46:42
  Speaker 2: I?
• 46:42
  Speaker 2: I'm not affected by caffeine.
• 46:43
  Speaker 2: I've taken a full gram before and just been like what I did.
• 46:50
  Speaker 2: Nothing.
• 46:50
  Speaker 2: So, right people.
• 46:52
  Speaker 2: Do not try that at home.
• 47:00
  Speaker 1: You'll be wired up.
• 47:01
  Speaker 1: Most of you they're like.
• 47:02
  Speaker 1: You have people like Raiden, who's you know very affected by, you know, caffeine.
• 47:06
  Speaker 1: I'm kind of somewhere in the middle where.
• 47:07
  Speaker 3: I seen receptors are very, very sensitive exactly.
• 47:15
  Speaker 2: So like it's highly likely that I have a genetic variation that Metabolizes caffeine super fast.
• 47:23
  Speaker 2: It gets it out of my system and I just don't feel it so do not do not go out and do one gram of caffeine.
• 47:28
  Speaker 3: People just haven't accepted yet that you're addicted to the caffeine.
• 47:31
  Speaker 2: Oh yeah, maybe it's just I'm always Caffeinated like I don't even know it.
• 47:36
  Speaker 3: It's so slow.
• 47:37
  Speaker 2: It's just releasing slowly into my bloodstream.
• 47:43
  Speaker 1: So yeah, I mean, find out, kind of, what works for you.
• 47:45
  Speaker 1: I generally like around 200 milligrams when you go to the gym, like a hundred to your children.
• 47:50
  Speaker 1: No, grant somewhere there's awesome.
• 47:51
  Speaker 1: So find what works for you and outside of that you really don't need.
• 47:55
  Speaker 1: You're gonna see so many supplements for everything from fat burners to, I mean, all teams.
• 48:00
  Speaker 1: You've all seen it.
• 48:01
  Speaker 1: Bcaa is.
• 48:02
  Speaker 1: You know All the stuff you really don't need most of it.
• 48:06
  Speaker 1: Just stick with the basics, just exercise, sleep.
• 48:11
  Speaker 1: Sleep is the supplement I would like sleep is a performance enhancing drug.
• 48:17
  Speaker 1: It's the best performance in the dancing drug it's.
• 48:19
  Speaker 1: It would be banned by water if it was an actual supplement.
• 48:25
  Speaker 3: I, I would see it.
• 48:26
  Speaker 3: I would see it, that would definitely.
• 48:30
  Speaker 3: Now here's my question to you, because I have the answer to this and I've told many people this.
• 48:36
  Speaker 3: But if someone has a terrible night of sleep, they probably got five hours collectively, maybe four and a half hours collectively.
• 48:46
  Speaker 3: Should they skip the gym on the day that they're supposed to work out, or should they go back home, take a rest, a go catch up on the sleep and in resume to work out the very next day?
• 48:57
  Speaker 1: So I work in sleep medicine.
• 48:59
  Speaker 1: I encourage people to get enough sleep, like every late at work.
• 49:02
  Speaker 1: That is my job.
• 49:02
  Speaker 1: So if I'm not telling people to get sleep, I don't know what I'm doing.
• 49:05
  Speaker 1: I always tell people sleep is so far, because even I would assume you know, even if you're working out and you're lack of sleep, how much muscle building are you gonna get off that?
• 49:13
  Speaker 1: I mean it's definitely gonna be impaired, I'll tell you that much.
• 49:16
  Speaker 1: If you're only how much muscle you actually have built in scabies.
• 49:19
  Speaker 1: It's coming here.
• 49:21
  Speaker 1: So I would say, go go get you sleep.
• 49:25
  Speaker 2: What about you, rob?
• 49:26
  Speaker 2: I Would say you'd have to assess your, your cognitive function at that point.
• 49:31
  Speaker 2: If you're feeling lethargic and You're barely able to think, you're, you've got cloudiness in the mind and stuff like that.
• 49:41
  Speaker 2: At the very least, go take a nap if not, take the rest day and and just get focus on getting a good sleep that night.
• 49:50
  Speaker 2: Some people can do a lot better on that little of sleep for at least for a single night, not collectively over and over again.
• 49:59
  Speaker 2: If you're collectively having that bad of a sleep over and over again, please go see a doctor.
• 50:04
  Speaker 2: Talk to Liam, yeah that's a Liam.
• 50:07
  Speaker 1: There you go Four hours a night, every night.
• 50:09
  Speaker 1: Shame, let's go Talk to your doctor.
• 50:12
  Speaker 1: Seriously, get a sleep study.
• 50:13
  Speaker 1: Come see me, I'll run it.
• 50:16
  Speaker 2: But yeah, if you, if you're still have a decent cognitive function, if you're not foggy-minded or Any of that, those symptoms, you can go to the gym and see how you feel.
• 50:28
  Speaker 2: Again, if you do some, a couple sets and you're just kind of like Zoning out on them and stuff like that get out of there.
• 50:40
  Speaker 3: Get out and some, you know, global explanation bro.
• 50:45
  Speaker 1: I Mean while rain's about to tell.
• 50:47
  Speaker 1: Stop you know, bitch, and get your ass in the gym.
• 50:54
  Speaker 3: My water out there's a difference between getting the eight hours and feeling tired still, and Sleeping for five hours, yeah, and not getting enough.
• 51:02
  Speaker 3: Absolutely opinion.
• 51:04
  Speaker 3: If you got that eight hours and you're still feeling tired, we can improve the quality of your sleep.
• 51:08
  Speaker 3: You should still go work out.
• 51:09
  Speaker 3: Yeah however, if you've gotten just that five, four and a half hour sleep and then there was a little to no repair that happened in those four hours, yeah, go with sleep.
• 51:23
  Speaker 1: I Think sleep it's so underrated.
• 51:26
  Speaker 1: It really is like, and people struggle with it, I know, but just to do the best you can because it really is incredibly important, you guys.
• 51:35
  Speaker 3: How?
• 51:35
  Speaker 3: What's the age range of who you coach, who I coach?
• 51:40
  Speaker 3: Yeah, both of you.
• 51:41
  Speaker 3: All right, does he do medium?
• 51:46
  Speaker 2: My range typically is around 30 to 60.
• 51:50
  Speaker 3: So we have different demographics, yeah.
• 51:52
  Speaker 3: I mean you still probably have people who are beginners who want to hit the gym.
• 51:54
  Speaker 3: Oh yeah.
• 51:56
  Speaker 2: Yeah.
• 51:57
  Speaker 3: One of the best like a.
• 51:58
  Speaker 3: So have you ever gotten questions or people ask Should I invest in lifting traps or usually?
• 52:04
  Speaker 2: Usually it's the other way around.
• 52:06
  Speaker 2: They start talking about how their grip is going and I'm like, well, you can try lifting straps if you want.
• 52:14
  Speaker 2: I mean, it's the same thing where it's a beginner is having a trouble and you give them the solution because they don't know about lifting straps, right?
• 52:25
  Speaker 3: Do you think it's necessary for someone who's new into the gym to invest in that type of equipment?
• 52:30
  Speaker 3: Depends on their goal.
• 52:32
  Speaker 3: What would the goal be Like?
• 52:34
  Speaker 3: The same way we were doing before, like they're a beginner and they want to build muscle, lose fat.
• 52:39
  Speaker 2: Build muscle, lose fat, then by all means, like, if they are having problems with grip, then a lifting strap would be helpful.
• 52:47
  Speaker 2: You don't need to be concerned about your grip if when you're doing deadlifts, if you're building for muscle and health and stuff, you only need it if you're going for like competition.
• 52:59
  Speaker 3: Okay, well, I guess you and I pretty much agree with how many people that I I butt heads with online when they tell us at least tell me on my videos that You're working at your forearms, ditch the lifting straps, like if you're lifting for your, your hammies.
• 53:18
  Speaker 3: You're doing an SLDO.
• 53:20
  Speaker 3: You don't need to grip the weight as hard as you can if you're trying to focus on building your hamstrings, exactly right.
• 53:28
  Speaker 1: Well, you, you want to help.
• 53:29
  Speaker 1: The limiting factor, like your forearms, will probably give out before your lats will.
• 53:34
  Speaker 2: So yeah, for people that have trouble with grip, or if you think that you need a lifting strap.
• 53:41
  Speaker 2: Like we just said, you were going to that gym and you're trying to Work on a specific muscle.
• 53:49
  Speaker 2: You don't need to worry about your grip, unless you were going for competition, where you are not allowed lifting straps, you can use lifting straps and, I guess, belts too.
• 54:00
  Speaker 2: We should touch on belts.
• 54:01
  Speaker 3: We could do belts, but I I've worn a lever belt and I've worn a regular belt and I mean you got to learn how to brace before you use about though right that's kind of my experience, like it kind of is, like you know.
• 54:16
  Speaker 1: Not maybe a crutch is a wrong word, but like something like that, you just rely on it, or it's like you really should learn how to kind of.
• 54:23
  Speaker 2: Yeah, I see a lot of beginners go into the gym and they think they have to throw the belt on, because they see everybody else throwing the belt on and it's kind of just loosely sitting on them because they don't want to brace into it.
• 54:33
  Speaker 2: They don't know how to put it on properly, at which point there's no point putting the belt on the explanation.
• 54:40
  Speaker 3: Well, the scientific term is the belt's out of a newer yeah.
• 54:43
  Speaker 3: But the explanation on how to do that is so simple and I tell people just one way Literally, imagine that you're taking a dump, you're constipated and you can't push and it's not coming out.
• 54:56
  Speaker 3: That's how you brace, that's that's how you break.
• 55:01
  Speaker 3: And then I mean that's gonna just don't accidentally poop yourself.
• 55:04
  Speaker 3: Yeah, obviously, yeah, you know, Clench this finger, but like everything else, literally that that's just how you brace, you that you're supposed to hold your breath During the most intense part of the movement and then you exhale as you're beginning to let go and do another repetition.
• 55:21
  Speaker 3: That's, that's how you brace.
• 55:22
  Speaker 3: But now, when you're wearing a belt, now it's different.
• 55:26
  Speaker 3: Now you you're bracing, but you're bracing Pushing into the belt.
• 55:31
  Speaker 3: The belt is gonna get tighter when you brace.
• 55:33
  Speaker 3: That's that's what it's meant to do and that's how it stabilizes you.
• 55:38
  Speaker 3: However, when you've never learned how to brace, and when it's just wrapped around your waist and it's loosely sitting there and you do a bicep curls, that's not doing anything for you and you don't need it.
• 55:52
  Speaker 3: I.
• 55:54
  Speaker 1: Remember what I wanted to go over.
• 55:55
  Speaker 1: Okay, this is something I get asked a bunch is how long should you spend it with Jim, or like how many sets you should do.
• 56:02
  Speaker 1: It's something like you know, I get asked to decent amount and I would say when you're starting off, you don't need to do like hour, two hour long sessions, like 20, 30 minutes.
• 56:12
  Speaker 1: As far as like how many sets, it kind of just depends on the person.
• 56:16
  Speaker 1: But like, how would you ring?
• 56:17
  Speaker 1: What would you tell people like if they asked like hey, how many sets should I do in like a day for their, for a muscle?
• 56:22
  Speaker 3: something like that for here's the thing beginners are not gonna be able to train till failure.
• 56:30
  Speaker 3: There there's gonna be, I'm not gonna say a little to no intensity, but they're not, they're still gonna grow here.
• 56:40
  Speaker 1: You're going to grow.
• 56:41
  Speaker 3: Yes, whether you train until like, somehow you have the ability, you're new, you have that ability to train until absolute failure as a beginner, which not gonna happen.
• 56:53
  Speaker 3: No, if you have that ability, you're gonna gain the same amount of muscle.
• 56:58
  Speaker 3: In my opinion, then if you were to do it as a normal person, as a beginner going into the gym.
• 57:03
  Speaker 3: Now for the amount of sets I Can tell on paper two sets, five to nine reps.
• 57:12
  Speaker 3: This is the sweet spot.
• 57:13
  Speaker 3: We can talk about the whole mechanical tension thing, but forget that.
• 57:17
  Speaker 3: You know, let it.
• 57:18
  Speaker 3: As much as I hate to say it, if you're absolutely new and you don't have a coach, stick with the four sets, eight, twelve reps, get the pump in there, learn what it feels like to burn, do a burnout, do a finisher set.
• 57:31
  Speaker 3: None of these stuff is optimal.
• 57:32
  Speaker 3: You're not looking for optimability You're looking for.
• 57:34
  Speaker 3: You're looking for how the heck does my body respond to a bicep?
• 57:38
  Speaker 2: Yeah, Going back with to the.
• 57:41
  Speaker 2: You won't be able to do the, to fail your full intensity as a beginner.
• 57:47
  Speaker 2: It's because your brain literally has to make the pathways to Do that exercise effectively and you only do that by learning the exercise, doing it over and over again.
• 57:59
  Speaker 2: That's how you get better at something.
• 58:01
  Speaker 2: That's how you get better at everything.
• 58:04
  Speaker 1: Right.
• 58:04
  Speaker 1: So I just want to make sure people understand, like, when you start off, well, as we said, you gain weight or you gain muscle fairly easily by pushing your body in anyway.
• 58:12
  Speaker 1: So whether people think like, oh, if I do 20 sets, I'll get four times as much gains as if I do five sets and I Want to say that is emphatically false.
• 58:23
  Speaker 1: If you are doing, you know five sets and you're you know, pushing yourself as hard as you can For whoever that is, you are going to gain muscle.
• 58:32
  Speaker 1: Are you gonna gain a lot more by doing 10, 15, 20?
• 58:34
  Speaker 1: Probably not.
• 58:35
  Speaker 1: Eventually you hit what we would call junk volume, which is where you're just growing shit at the wall and it's your body is just starting to break down even more.
• 58:44
  Speaker 1: You get yourself body time, sleep, repair and then your body, and that's how you, you gain muscle.
• 58:51
  Speaker 3: So don't be doing the thing.
• 58:53
  Speaker 3: I could say Don't do a million sets, don't do a million movements.
• 58:56
  Speaker 3: Pick two exercises for each muscle.
• 58:59
  Speaker 1: Yeah.
• 58:59
  Speaker 3: I love that.
• 59:02
  Speaker 1: I will repeat that to pick a couple exercises for each muscle, do a few sets, push yourself to yes, much as you can, you know, to, you know relatively, and Then you do that over time and that is it.
• 59:14
  Speaker 1: There's no, it's just there's so much crap out there that you'll see about all these little things you have to do, do that, especially the beginning, and you're doing also and then hit your calves and then do a Picture cat and get out of there at least five hours 42 to 95 reps somewhere.
• 59:40
  Speaker 1: Oh, just you know couple exercises.
• 59:44
  Speaker 1: Push yourself relatively hard.
• 59:46
  Speaker 1: Was just Smith.
• 59:47
  Speaker 1: Machine is great Machine.
• 59:49
  Speaker 1: I think machines are great.
• 59:50
  Speaker 1: If you prefer free weights, do those.
• 59:51
  Speaker 1: Don't over complicate it and just do that over time.
• 59:54
  Speaker 1: Do a little bit more each week and you're doing amazing.
• 59:58
  Speaker 3: And if you ever have questions, my DMs are always open, my page is always there.
• 1:00:03
  Speaker 2: I mean, I answer almost every time and you know you got to tell everybody where to find you plug your page.
• 1:00:10
  Speaker 3: That is that Instagram, and tick tock both at raid and cage, are you gonna?
• 1:00:15
  Speaker 2: spill that.
• 1:00:17
  Speaker 3: R E D A I N C A I J E all lowercase, both Instagram, both tick tock, it's there.
• 1:00:27
  Speaker 2: Like we were saying, the big guys at the gym.
• 1:00:30
  Speaker 2: They are usually helpful, they usually want to help you.
• 1:00:33
  Speaker 2: They'd love to see you at the gym.
• 1:00:35
  Speaker 2: Well, both absolutely.
• 1:00:37
  Speaker 3: Absolutely, bro.
• 1:00:38
  Speaker 3: I feel like this is a great guy.
• 1:00:40
  Speaker 3: You know someone could just download this, this podcast as they showed, and keep it in your phone and Whenever you're driving you got a new cardio just an hour and literally just listen to this, yeah there's a sound of my sweet voice telling you all the answers for free.
• 1:01:00
  Speaker 1: And go nights, or what.
• 1:01:07
  Speaker 2: Rutgers, we're gonna look that up and it's gonna be completely wrong or something.
• 1:01:13
  Speaker 2: It's not, bro.
• 1:01:14
  Speaker 2: It's not.
• 1:01:15
  Speaker 1: It's a I'm gonna be sure what mascot I.
• 1:01:19
  Speaker 1: Like nice scarlet night, Scarlet nights.
• 1:01:25
  Speaker 1: Okay, we'll give it to you Okay.
• 1:01:27
  Speaker 3: Yeah great, I don't want, I don't want to, I don't want to get like canceled by.
• 1:01:31
  Speaker 3: Yeah, it's a scarlet night right there.
• 1:01:38
  Speaker 3: I'll leave it on.
• 1:01:42
  Speaker 3: A has nothing to do with fitness or anything, but it's something that my math teacher told me in high school that has nothing to do with fitness, but it's something that can we can leave on for people to ponder.
• 1:01:53
  Speaker 3: Okay, I Actually said it in your life the other day.
• 1:02:00
  Speaker 3: You remember about going north?
• 1:02:02
  Speaker 2: Oh, Right, yeah, yeah.
• 1:02:07
  Speaker 3: So the listeners if you go north, you'll eventually go south, but if you go east you will never go west, and with that I'm kind of rounder.
• 1:02:30
  Speaker 1: Every time you're at the gym, and that is the key to gaining muscle.
• 1:02:34
  Speaker 2: The key to gaining muscle.
• 1:02:35
  Speaker 2: Go north and then south, but and east but not west.
• 1:02:39
  Speaker 2: You know, you know, that sounds like.
• 1:02:42
  Speaker 2: It almost sounds like a code for my controller up down, right or left, left, a, b, select start.
• 1:02:50
  Speaker 2: I'm not a god mode, right?
• 1:02:52
  Speaker 2: So you don't know the Kanaami code.
• 1:02:59
  Speaker 2: No, that's unfortunate.
• 1:03:03
  Speaker 2: It's the god mode code.
• 1:03:04
  Speaker 2: Okay, and you almost described it.
• 1:03:10
  Speaker 3: I almost did, but it's a it that's the key to success for a fitness.
• 1:03:15
  Speaker 3: That's as much as I can give for right now before I start charging you guys.
• 1:03:18
  Speaker 3: Oh well, did you get?
• 1:03:21
  Speaker 2: it.
• 1:03:21
  Speaker 2: We've got no money, so this podcast is over now I