0:03

Welcome everyone to the RP Strength Podcast.

0:05

I am Nick Shaw and joined by

0:07

Dr. Mike

0:10

Isretel. What's up buddy? Pal.

0:14

Man, bro. Friend. Friend.

0:17

Pal. Yeah. I already said that. Friend is definitely like, you're

0:19

going to start a fight with someone if you introduce them

0:21

as a friend. Um, hello

0:23

friend. Uh, I'm doing well, Nick. I'm doing

0:25

well. Yeah. Mike,

0:28

how many sponsors do we have with the RP

0:30

Strength Podcast? How many offers

0:32

hundreds of thousands? Literally

0:34

there's an inbox we have for offers

0:36

to sponsor this podcast and it's broken

0:39

several times because it overfilled. Excellent. But

0:41

how many sponsors do we actually have

0:43

somewhere between zero and two? It's

0:45

a Schrodinger's cat of sponsors. Correct.

0:51

We don't have any outside

0:54

companies that sponsor the podcast.

0:57

However, we do have RP

0:59

Strength and folks

1:02

check out the RP Diet Coach app. Help

1:05

plan your nutrition and the RP

1:07

Iperch V app. Both apps, which

1:10

Dr. Mike and I use on a daily

1:12

basis. Daily basis. Can't do without them anymore.

1:15

Yeah, no joke. I'm kind of waiting for some of the

1:18

new, uh, kind of alpha updates

1:20

on the, uh, Diet Coach app. Uh, I know

1:22

you've been using them. I'm Android. I know I'm

1:24

like at second level citizen over here. Be

1:27

an Android, but, uh, yeah,

1:29

no, they're, they're great. And, uh, there's a reason,

1:31

you know, we've, we've had some people reach out

1:33

to help sponsor the podcast or whatever. And I

1:36

don't know, man, we've got our own stuff. It's like,

1:38

you really want to support RP. And, you know,

1:41

we do all this, put all this content out for free.

1:43

And we've had for, I don't know, like almost five years

1:45

coming up here. And I think we

1:47

started in, uh, 2019. Um,

1:50

we do it all for free. I mean, the YouTube is

1:52

all for free, but, uh, you know, we

1:54

do it to help people reach their fitness goals, of course,

1:56

but if you want to support, you know, we've got the

1:58

two great apps that have. recommend

2:01

and in the kind

2:03

of show notes there's links right there so click them

2:05

check them out. I

2:07

think the way sponsorships typically work in the

2:09

worst way is it's something you know your

2:11

favorite podcasters or youtubers just have to read

2:13

off before you can get to the fun

2:16

and you're like who cares just using this to

2:18

make money somebody's got to pay the bills

2:20

whatever I'll download dildo

2:22

VPN or whatever the hell they're sponsored

2:25

by JK no one's gonna download it

2:27

but we have to listen to it the

2:29

best way in the sponsorship thing that

2:31

things work is like the podcast hosts

2:33

or youtubers genuinely tell you about

2:36

tools that they themselves that are fucking awesome

2:38

and they were highly recommend you try it

2:40

but at RP we've closed that circle so far

2:42

that it's like well actually we built these tools

2:45

and we love them and they're incredible and they

2:47

pay for the podcast so it's not really a

2:49

sponsor that's more kind of like oh I

2:51

got it Nick I gotta get a benefactor

2:53

like you don't know that the RP diet coach

2:55

and our pepper chip app have been raising you

2:58

your whole life you've just known that at the

3:00

orphanage you got a little bit more food than

3:02

the other kids and your bowls golden for some

3:04

reason and once you turn 14 you're invited

3:07

to a big mansion and it's like this is your home

3:09

now and you're like what who who's doing all these great

3:11

things and it's like do you want to see

3:13

yeah I mean like I don't know okay fine you open the door I'm like

3:16

it's um I show up and I'm

3:18

like hey and they're like oh you're the guy

3:21

that pays for him like just half the guy

3:23

they're like who's the other half I'm like can

3:25

you hear that they're like no I'm like the

3:27

helicopter it's coming don't worry we awkwardly stand there

3:29

for two minutes is the and it's mr. Nick

3:31

Shaw repels down from a helicopter that top hat

3:33

penguin suit and he lands only

3:35

ever the way mr. Nick Shaw lands is

3:37

he has this little bomb let thing and

3:40

about 15 feet above the ground he

3:42

throws the bomb let down and it

3:44

blows up into a pillow shaped balloon

3:46

of money and then he drops into

3:48

that and it's so comfortable it's so

3:51

soft if you guys have ever been

3:53

in a pillow balloon like just

3:57

trove of hundred-dollar new minted

3:59

bills There's nothing that feels

4:01

quite that good to land into from

4:03

your own private helicopter. Ah,

4:06

yes. Excellent, excellent. Game of life. But

4:08

hey, no joke. I just finished

4:12

trading this morning. I'm

4:14

in my peak workout, which is my last

4:16

hard week before I take the last couple

4:18

weeks essentially off for the rest of the

4:20

year per two episodes

4:22

ago. Yes. Podcasts about

4:24

active rest. Not only that,

4:26

the last one we did was basically

4:28

about the least amount that you can

4:31

train while still maintaining your results. But

4:33

we've still got a couple things to touch on for

4:36

people that want to tweak their training, whether it's holidays,

4:38

whether it's any other time of year that, you know,

4:40

shit happens, stuff comes up. So

4:43

let's dive into that. Let's

4:46

do, we got three topics to cover. One

4:48

is functional overreaching. One is exercise deletion and

4:50

replacement. And one very important one at the

4:52

end is how to get back on track.

4:55

After the holiday, chaos is over.

4:59

So functional overreaching is the first point. Functional

5:01

overreaching is when you

5:04

push your body so far that

5:06

requires extra rest time to get right with

5:08

itself again. But that entire

5:10

time that you're taking the extra rest, there

5:13

are changes that are occurring under the hood and

5:15

you're actually improving in your muscle and

5:17

in your strength. So

5:20

functional overreaching means you've pushed your

5:22

body just beyond its proximate limits

5:24

of recovery, current limits, but not

5:27

beyond its total limits. It's

5:29

not necessarily a superior way to train, but

5:32

it seems roughly equivalent to just

5:34

normal training, which means it gives

5:36

us a really cool advantage should

5:38

we actually use it.

5:40

And here's the advantage. Let's

5:43

say, Nick, can you do me a favor and

5:46

score on the old calendar and tell me when

5:48

Christmas Eve is this year? Today's

5:51

the 11th. So it'd be the 24th is

5:53

on a Sunday. Sunday.

5:57

Yep. So let's say that... there's

6:01

about a half-week period around

6:03

Christmas or around New Year's or around

6:06

Oy, Hanukkah, but you know

6:08

it's actually now so I guess that's episode

6:10

is. Happy Hanukkah, what's up family?

6:12

What are my people? Otherwise anyway you guys

6:15

figure it out just fine. So let's

6:17

say there's a 340 period around the

6:19

holidays for you which is

6:21

like kind of a non-starter to go to the

6:24

gym, right? Nick what are some scenarios

6:26

like that can happen? I have a few, let

6:28

me know if you have any. One is like

6:30

you got to pick up family at the airport

6:32

and dump them back off. You guys know that

6:34

shit takes forever. The airport's always forever away. It's

6:36

always crazy traffic. Someone always forgot the ticket. It's

6:38

crazy. You just got it. You got a sometimes

6:40

like three family members are coming in. The one

6:42

comes in at 11 a.m. one comes

6:44

in at 3 p.m. one comes in at 6 p.m. You're

6:46

like damn it that's not enough to drive back from the

6:48

airport. I guess I'm just at the airport all day long

6:51

and there goes your training session. What else you got for

6:53

us? So I got

6:55

a man I got a story. It's only because you mentioned

6:57

the drive from the airport that immediately triggered in my head.

7:00

Charlotte Airport. Charlotte is

7:03

a fucking growing city. It

7:05

is crazy. The CLT Airport. Yes they're

7:07

they keep building sections onto it. By

7:10

and large it's quite nice. They're completely like

7:12

rehauling everything the entrance and all that stuff.

7:16

Day after the Sunday after

7:18

Thanksgiving sorry. Lori was flying

7:20

out to Minnesota so I took

7:22

her to the airport. My kids were no

7:25

my son was with us. Yeah my daughter

7:27

somewhere else. The line to

7:29

turn into the airport was outrageously

7:31

long and I was like this

7:34

can't be the line. There has to be something going

7:36

on. So I'm in the lane next to it and

7:38

I'm just slowly cruising by and I'm like oh

7:41

shit I'm wrong I'm wrong I'm in the

7:43

wrong I'm in the wrong and eventually I

7:46

get all the way up to the light.

7:48

There's cop cars in the intersection like directing

7:50

traffic This is for drop off?

7:53

Just like dude to get

7:55

into the mile

7:57

long road. Or

8:00

the airport. Yeah.

8:02

LAX is like that. LAX has this whole loop where

8:05

it's just been tractable. You're gonna be there for 30

8:07

minutes at least. Oh my God. And I was just

8:09

like, now we had left early so we had plenty

8:11

of time, but I just couldn't believe the line was

8:13

like that. And I'm like, I'm just gonna go over

8:15

here and I'll figure it out later. And

8:18

I was like, there's no way in. And

8:20

so I get all the way up to the light.

8:22

And it's one of these things where when you're in

8:24

that far right hand, you kind of

8:26

just like merge. Yeah. But

8:29

I'm like in the lane next to it. And so I come all

8:31

the way up to the light. And I'm

8:33

like, I wonder if I can just pull right

8:35

here. And so I'm like, I look

8:37

around and there are some cars turning left. So

8:39

it was like really congested. And I'm like, well,

8:41

I'm just gonna hop in here. Yeah, they're pass

8:43

walking for you. Yes. So I

8:45

just kind of, you know, did a little right turn

8:48

there. And I was just like, ah,

8:50

I felt really, I felt kind

8:52

of. You should, you CEO, asshole.

8:56

Yeah, dude, absolutely. Airports can be trippy,

8:58

especially if you got people coming in

9:00

totally trippy. Events, events,

9:03

yeah, so family. Yeah,

9:05

for example, like I took last Saturday

9:07

off. I didn't train legs cause

9:09

I was in Indianapolis all day. I had my daughter with

9:11

me. I'm like, I'm not gonna bother going something like that.

9:15

Even then I had to take this weekend off

9:17

as well. Cause I was going to train legs.

9:20

My quads were so sore yesterday. I

9:24

was like, oh my God. I hadn't been getting

9:26

sore at all. So I mean, there we

9:28

go. There's another example. So that brings me to

9:30

my point. Okay, so there's all kinds

9:32

of reasons why for a few days, major

9:35

holidays, major celebrations, major travel, major family

9:37

and friends in town, but you

9:39

may not be able to get to train for like half a week.

9:42

And a lot of people will look at the scenario

9:44

and go, okay, well, I'm gonna train normally until that

9:46

ends. And then when until the half

9:48

week begins, and then I guess I

9:50

just like, I don't know. I don't really, it's weird

9:54

because I can't train hard anymore. So

9:56

I don't train at all. But then I'm like

9:58

eating all this food. but I'm

10:01

not really training hard so I didn't grow much muscle

10:03

so it's kind of like uh makes you feel like

10:05

uh where's this all going and then I guess it's

10:07

just a wasted three or four days and I'll pick

10:09

up later and that's totally fine it's not wasted you're

10:11

still recovering you're still growing but

10:14

there's an interesting way for the very psychotic

10:16

of us to maximize that situation and it's

10:18

the following you essentially

10:20

take most or all

10:22

of the training you would do in a week you

10:25

squeeze it into half a week the best way to do that is

10:27

two a days instead of going to

10:29

the gym once a day for the three days before you

10:31

go to the gym twice a day or you spend twice

10:33

as long at the gym maybe with a 20-minute kind of

10:36

sit and drink some Gatorade between the

10:38

two workouts but ideally you have them

10:41

several hours apart and

10:43

even if you do this for just a few

10:45

workouts in that week cluster

10:47

them right up to the end of when you can

10:50

train and what ends up happening is that's way too

10:52

much for your body to sustainably do but

10:55

luckily you have three or four days after of doing

10:57

well not much except for family fun

10:59

times and lots of food and because

11:01

you made that stimulus early you're

11:03

functionally overreached but now because

11:06

functional reaching kicks a while to recover from

11:08

and you're growing muscle the entire time for

11:10

the three or four days you are not training you are

11:12

recovering from and growing from the extra

11:15

work that you did just before so if

11:17

your normal week is six days of training

11:19

one day off now it's three

11:21

days of training with two days and four days

11:23

off and believe it or

11:25

not you get very similar growth from

11:28

both of those scenarios so if you have to take

11:30

your week and condense it down really

11:33

over each look by the end of that

11:35

third day you're gonna be like which way is

11:37

up holy crap am I fatigued but

11:40

you got three or four days of

11:42

chilling and eating and fun in which

11:44

to recover from that and that means

11:46

you get this really awesome feeling when

11:48

you're walking around the mall and eating

11:51

Christmas treats or if you

11:53

happen to live in Michigan you live next to the

11:55

world's largest Christmas store which we do we go every

11:57

year then I

12:00

feel like all stores say that. Watch your

12:02

mouth. Nick, I swear to God, we've been partners for

12:04

10 years. Watch your fucking mouth. Bronner's

12:07

is claimed to be the world's largest

12:09

Christmas store and they claim to have a

12:11

tacit association with Jesus Christ. Do you

12:13

think they'd lie, Nick Shaw? I

12:16

feel like there's a store down here out near

12:18

the beach. It's

12:21

quite large. I don't know. Is

12:23

that what it says? Quite large. Is that the

12:25

claim or is it world's largest Christmas store? Exactly.

12:27

Yeah, I don't know. There

12:29

is only one king, Mr. Nick Shaw, and he

12:31

lives in Bronner's. But in any case, all

12:34

that fun and food and chilling you're doing out, you

12:36

could feel amazing about it in

12:38

every psychological way because some of us workaholics,

12:40

the holidays are strange because we're like, we

12:42

don't like to switch off. We're like, I

12:45

need to do stuff. I need to accomplish

12:47

stuff. But now that you're so beat up

12:49

and so tired and you know you're growing

12:51

from all this extra food and fun and

12:53

rest, then you can feel like, hey, I

12:55

literally earned this rest and it's going

12:57

to all the right places. So that's the power of

12:59

functional reaching. Now, here's the thing. Don't

13:02

do double the work you would do in

13:04

two weeks. The

13:06

most you can functionally reach for is like

13:08

one week or even like half a week. So

13:11

if in one week you do double the work

13:13

for all the next week, that's not going to work.

13:16

If in half a week you do double

13:18

the work, which is a week's worth of work in

13:20

one week, you can recover from that almost

13:22

like all cases. Functionally overreach,

13:24

which means you recover and adapt and grow.

13:27

So if you have to train half a week

13:29

and then chill for half a week on traditional

13:31

reaching works, just don't do it for any longer.

13:33

So folks, don't go out there and be like,

13:36

all right, November, I'm crushing it. December is off.

13:38

Like, it does not last that long. If you

13:40

crush yourself for a month straight, you will actually

13:42

overtrain and then you may never get back to

13:44

being as good as you were or

13:46

get back to it months and months later with

13:49

just only a negative. So... Is

13:52

this where the idea of kind of

13:54

like super compensation comes from? Correct.

13:57

It's a process by which you

13:59

go from making your... a lot weaker and

14:01

smaller in that short-term three days of

14:03

extra psychosis, up until you

14:05

get to be better than you ever

14:07

were, is not just called compensation, not

14:09

compensatory growth. It's not just replacing what

14:11

you had, it's super compensatory, super compensation

14:13

for what you did and thus it

14:16

gets you on the net positive. What

14:18

is a theoretical framework for how that works? Right? I

14:21

could understand, you know, compensation,

14:23

right? That super

14:25

compensation. What is the

14:27

theoretical framework in the human body and

14:30

the physiology that caused that to happen?

14:32

Yes, yes. So you drive

14:34

such a huge stimulus for growth that

14:37

it just takes longer for the muscles to

14:39

both recover and grow, much longer than usual.

14:42

So if you drove that huge of a stimulus but

14:44

then three days or four days later you began to

14:46

train hard again, you would just eat

14:48

your already sort

14:50

of degraded systems into submission. But

14:53

if you hugely send a

14:55

great growth stimulus and a huge

14:57

amount of damage, your body just

14:59

needs time to recover that and

15:02

realize the growth. And because

15:05

that time needs to be a

15:07

little bit longer, it looks like nothing's

15:09

happening underneath that you're not doing anything and then all

15:11

of a sudden you get better. But you've been getting

15:14

better that whole time. There's just a time limit on

15:16

that. So if you try to train

15:19

so hard that you need an extra half week

15:21

for recovery, that's possible and you will recover and

15:23

you will grow. If it's an extra week, then

15:25

you're just kind of recovering and not growing much

15:27

because the damage is so enormous that your body

15:29

can't even grow for it. But

15:31

obviously if you never train yourself hard enough

15:33

to get yourself at all of a challenge,

15:35

you neither cause any damage nor

15:37

cause any rebound growth from that. So there

15:40

are a couple of smaller hypotheses

15:43

that may or may not be true

15:45

about how specifically the super compensation thing

15:48

works. One is my nuclear domain

15:50

functions or satellite cell proliferation. So

15:53

satellite cells are muscle cells next

15:55

to your main muscle cells that this then really they're not

15:57

active. They're kind of just sleeping and they're tiny and they

15:59

don't do anything. When

16:01

you train really hard, especially functional

16:03

overreaching, it has been proposed. The

16:06

satellite cells are like, you know, your body hits them with a

16:08

stick. They're like, what? They

16:10

wake up, get in here and help pull the rope.

16:12

And they're like, oh, God damn it. And they take

16:15

a few days to really like get in and get

16:17

integrated and start. And actually, actually

16:19

they can continue to grow for weeks and

16:21

months afterwards. But that kind of growth seems

16:23

to be spurred more by pretty traumatic training

16:25

versus regular training. Now, eventually regular training becomes

16:28

traumatic as it just gets hard enough that

16:30

if you do this functional overreaching thing, one of

16:33

the proposed mechanisms for especially

16:35

its effectiveness is that yes, maybe it actually activates

16:37

satellite cells a little bit more than normal, which

16:39

means there is a delay in growth because satellite

16:41

cells first have to hit the proliferate, integrate the

16:43

normal cell. And then they're like, all right, fellas,

16:45

get the party started. And then weeks later, you

16:47

grow more and more and more muscle because of

16:50

those satellite cells are around. And with easier training,

16:52

they might just not have really activated much to

16:54

begin with. So they're like, hey, satellite cells, you're

16:56

going to do, you're going to help us out.

16:58

Like, take a cigarette break. And then how much

17:00

happens? And it's interesting. So

17:03

the kind of longest you'd want to do this

17:05

is for, you know, half a week, like three,

17:07

four days. And then the amount of rest is

17:10

essentially a one to one paradigm where correct three,

17:12

four days just getting

17:14

after it. I can't imagine you probably

17:16

just feel pretty beat up on day three. Just

17:18

like, I mean, I always feel that

17:20

shit in like my forearms. Oh, yeah,

17:22

sure. Those the most. Yes, the joints will

17:25

be the limiting factor there. Well, like your

17:27

muscles can recover typically. But

17:29

your joints will be like, look, how many times

17:31

a week have we trained biceps? You know, as many times

17:33

as it takes. And it's like, okay, I elbow hurts. This

17:35

sucks. It's

17:37

similar idea to any kind of other functional overreaching. Think about

17:39

like, if you had to do all of your work that

17:42

you do for RP in half a week versus a

17:44

week, you'd be burning the midnight oil every day. You'd

17:46

be out drinking for 16 hours. And

17:48

then by the end of that process, there's not very 2016. All right.

17:52

Yes, they're back at 17. Yes. And that's

17:54

not like, you know, half a week, you

17:57

can crank more than half a week. Come

17:59

on, we all. know, all of us who

18:01

have been okay in our work before, after about

18:03

half a week of burning the midnight oil, you're

18:05

a fucking zombie. You're not actually

18:07

doing any more value creation. You're just

18:10

around, you know, one

18:12

of our RP members,

18:15

team members, the

18:17

young lady who runs marketing for us, recently

18:19

pushed herself past her brink and her suggestion

18:21

of many friends and her own wits was

18:23

like, you know what, I'm going to back

18:25

off on this a little bit. We're

18:27

going to come down and sick and still doing stuff and we're

18:29

like, there are limits to these things.

18:32

Now, of course she's a stud superstar, but

18:34

everybody has limits and you want to push you can

18:37

push yourself so long as you're still

18:39

productive. But as soon as you're just in there, like

18:41

doing nonsense, like if it's that last day of training

18:43

and you're like, you're supposed to curl the forties

18:45

and you look at them, you're like, fuck this, I can't

18:47

lift these once. And you go to like twenties instead, do

18:49

a couple sets of eight and put it down. Like that's

18:51

just junk volume. You should see in the gym. Because

18:54

most people can grit and grind and

18:57

crank in a half week more

18:59

than they normally would, but just not much.

19:01

Some people can go further beyond, but there's

19:03

just not much there. It's not a huge

19:05

advantage anymore and could be a distinct disadvantage.

19:08

Yeah. Like they mentioned that junk volume thing. So here's, you

19:11

know, in terms of like the entrepreneur thing and you always hear

19:13

people, you know, you got to grind, grind, grind, grind, grind. And

19:16

listen, there's actually some truth to that, especially when you're just getting

19:18

going. There's really no such

19:20

thing as balance. But

19:22

I guess in college, I kind of had this

19:24

idea. Were you

19:26

ever wanting to pull like all nighters if you had to study? I've

19:30

seen people do them. I've hung around

19:33

them when friends have done them, but

19:36

I had much more

19:39

quick engagements with things like that. And much

19:41

earlier in my life learned that that's stupid.

19:44

I've seen people do them and basically hung out

19:47

to distract them during that time. So

19:49

my thought process was always this. I

19:52

could cram and I could stay up till 3 or 4 a.m. And

19:55

go on like three or four hours sleep. But

19:57

in my head, I was always like, that's just a bad choice. trade

20:00

off because I'm going to

20:02

be super tired. I'm probably going to forget

20:04

half of that shit that I even tried

20:06

to learn. Anyways. So my thing was like,

20:08

and you know, maybe it worked

20:10

okay. Maybe it didn't, right? I wasn't like a straight

20:12

A student in college. I did pretty well though. I

20:15

was like, you know what? If I don't know it by like midnight, I'm not

20:17

going to know it. And I'm just going to go in. I'm going to have

20:20

a few more hours sleep. I'm going to be a little bit more fresh and

20:22

I'm going to be good to go because there's like

20:24

a theoretical limit, right? So let's say each unit,

20:27

like each hour of time you can

20:29

produce 10 on a normal

20:31

time. When you're pulling those

20:33

all nighters that like unit output

20:36

per hour, it's like

20:38

a two or three, eight, six, four,

20:40

one, one, half. Yeah.

20:42

It's like, what are you doing? You need to be better

20:44

off just going to sleep. And like your total output is

20:47

going to be the same. If you got a few more

20:49

hours sleep, you're just going to feel better though. It's

20:51

like your quality of work just goes down and down and down. So

20:53

just don't, don't do that. Yeah.

20:55

And in my experience, people who

20:57

cram can do well in the short

20:59

term, but they're not integrating their knowledge

21:02

at a deep levels. So there's kind of two

21:04

types of learning you could describe. This

21:07

is distinctly delineated categories, but nonetheless worth a

21:09

mention. One is when you

21:11

just drop knowledge systems, very

21:13

loose hierarchies and frameworks into your

21:16

short term memory or medium term

21:18

memory. And you can kind of

21:20

play with the concepts enough to do well on a test.

21:22

You remember enough, oh, like this is the volume of a

21:24

sphere. But you never integrated deep

21:26

into your connections so that you don't actually know it

21:28

at a deep level, nor does it interact with any

21:31

other concepts. So as soon as you

21:33

do well in that test, you go out and you

21:35

drink fucking 50 gallons of beer, have

21:37

a few regrettable encounters, and then you wake up and

21:39

you don't know shit. And if it doesn't matter much

21:42

because school is mostly a test of, can you show up

21:44

and take the test? But thinking like in

21:46

training and in, in career, you're

21:49

playing for keeps and you're building

21:51

something like whatever Elon Musk and

21:53

his guys are making over there

21:55

at Tesla, it's deep, well understood

21:58

framework of knowledge. They're not kind of. Pass a

22:00

test, man. They're trying to make something that lasts.

22:03

Same for you in training and your muscles. You

22:06

can stay up all night and train and

22:08

have junk volume. You'll get a pump. Are

22:11

you going to build a lot of muscle from that? Probably

22:13

not. Probably much less than you

22:16

thought. There's nothing that replaces high

22:18

quality. Grinding to me, as I

22:20

understand it, mostly means getting

22:22

a sustainable schedule together and

22:25

doing it. You can sustainably work

22:27

for six to eight hours a day on your

22:29

things in your life, in your career that matter the

22:32

most. That's grinding to me is doing

22:34

that five or six days a week for several years on end.

22:36

It's not doing 90 or 100 hours a week. It

22:39

can be, but mostly when it

22:41

is, people have misconstrued what success

22:43

really means and they would

22:45

have been better off working a little bit more

22:47

diligently on deep work because

22:49

you can make a lot of crap if you work

22:52

100 hours a week. You can't make a lot of

22:54

valuable stuff if you work 100 hours a week. Almost

22:56

nobody can. I

22:59

mean, grinding to me is really just something you do on Friday

23:01

and Saturday nights at the club. I've never

23:03

been to the club, nor do I understand

23:05

how you would grind on the person. I mean,

23:07

if they okay with it, what if ... Two

23:10

things. What if they notice that my

23:12

erection is very small and thus disappointing?

23:15

Or what if they notice that I'm

23:17

sufficiently nervous or pharmacologically unable to have

23:19

an erection and then they get disappointed?

23:21

For me, it's one of those two.

23:23

This is no third alternative. Well, on

23:25

the latter, they could take that as

23:27

a personal insult to maybe they then

23:29

feel insecure. Yes.

23:31

Wait, is that good? Nick, does that help me?

23:33

Is it in a security battle? Because if I'm

23:35

less insecure than them and they're very insecure, then

23:37

your boy's getting it. I don't

23:40

know what it means exactly in this context, but at least I'm not

23:42

the biggest loser. Right?

23:45

Is there any way out here, Nick? Is there any way outside? I don't

23:47

know. God, I don't know. Just all

23:49

downside. The last time I've been to

23:51

a club was probably when I was 20 years old. So

23:53

that's probably a good thing to say in most cases for

23:55

most people. Oh, yeah. No, God, no,

23:57

it's not. The last time was probably in New York

23:59

City. city, probably with you. At

24:02

age roughly 25 or 22 or something. 22,

24:06

something like that. Okay,

24:08

one other question that I had was

24:11

what you're describing is somewhat similar to

24:13

just a normal training model of

24:16

accumulation weeks, peak week,

24:18

the last week before deload, you really go

24:20

hard real close to failure because you know

24:23

you have the next week as a deload.

24:25

That's essentially correct. It's a

24:27

built-in to the typical progression model.

24:30

Fungal reaching is built-in, but you can get it anytime

24:32

you want because you might be like on week two

24:34

and then it's Christmas and you only have half a

24:36

week to train. You go, I'm not going to like

24:38

just go and the answer is actually

24:40

just do double and you'll

24:43

get a really good response. As long as you don't go

24:45

overboard and do a whole week of extra, just half a

24:47

week of extra, you're going to be good to go.

24:49

Yeah. No, that's cool. Yeah,

24:52

because that's already built into the RPA Perch V-App. It's like

24:54

that last week because that's what I'm on right now. Zero

24:57

RIR, which to

25:00

me most of the time is like, depends

25:02

on what the movement is, but I'm

25:04

in that zero to one RIR range. Yeah, sure.

25:06

That's not a big deal. I don't know if

25:08

I'm really getting to zero RIR. That

25:10

one last rep make grows 100% of muscle. Every

25:14

rep up until that last one grows zero. Yeah,

25:17

it's just a clear cutoff. You either make it or

25:19

you don't and then boom, just a muscle just piles

25:21

on. I love it. It stays the

25:24

same question to ask how big is that guy

25:26

and how many times has he gone to true

25:28

failure in his life? It's the same question, same

25:30

answer. Yeah, it's a good answer, man. How many

25:32

times have I gone to true failure? I've

25:35

seen you do it a few times. Yeah, a few times.

25:38

So that's functional overreaching. Yep, next one. Next

25:41

one is exercise replacement. Yes.

25:45

So, okay, before that really quick and very

25:48

related, when you're functionally reaching,

25:50

you have to double up on workouts, feel

25:52

free to reduce the load and

25:54

increase the reps because that way you stay a

25:56

little safer. Don't worry about hitting PRs. Just

25:59

crank. the

26:01

reps, you know, sorry, increase the rep range by

26:03

five or 10 reps. You normally do tens, you

26:06

do 15 or 20. It just

26:08

made you short the rest times a bit and just crush,

26:10

just get crazy pumps, crazy metabolites. You don't have to use

26:12

as heavy of a load. There's not as big of an

26:14

injury risk. You don't have to peg pay

26:16

your performances to what they used to be because look, how

26:18

are you going to beat your PRs? If you have two

26:20

workouts, so they have a set of form. Normally you do

26:22

back, it's fresh. Now you do back after chest. What the

26:25

hell? There's no way you're going to perform. So don't worry

26:27

about stuff like that. Just go in there and crank it

26:29

a bit. I knew the volume, do the sets. Yeah.

26:31

On that note real quick. So this is something I

26:33

just experienced, especially with my Monday workout, easy

26:36

bar overhead tricep extensions. I was doing

26:39

them first and I think

26:41

I was up like a 140. I was supposed to

26:43

go to 145 and I'm just like, I'm not feeling

26:45

this. I'm just not feeling it. It just hurts more

26:47

than really I'm getting much out of it. I don't

26:49

really feel much of a pump. So I just brought

26:51

it back down like 10 pounds to 135, which is

26:54

actually where I started week one at and

26:56

just went for like, Oh, a couple

26:58

more reps and it felt better. But my God,

27:00

when I dropped it down to 105, it felt

27:03

amazing. I was like, huh, there

27:06

is a concept we talk about

27:08

on the YouTube channel quite a bit, which

27:11

is the matching

27:14

of repetition ranges to exercises

27:17

because the general theoretical claim, which is true,

27:19

is that anything between roughly five and 30

27:21

repetitions causes roughly the same amount of muscle

27:23

growth in the long term or in the

27:25

medium, short, medium term months. But

27:29

that doesn't automatically mean that

27:31

that's the right answer for every single

27:33

situation. So

27:37

there are exercises which because of

27:39

the way the exercise performed, the

27:42

mechanics of it that are more conducive

27:44

to heavier loads and then lighter loads.

27:46

And we get two examples. One

27:49

are smaller isolation exercises like over

27:51

hexa, lateral raises. Can you imagine

27:53

doing sets of six with dumbbell

27:55

lateral raises? It

27:57

just exposes one joint that's just kind of

27:59

persnickety. and that joint is better

28:01

trained with heavy loads in a compound fashion. So

28:03

if you bench, if you do shoulder

28:06

presses, you can do sets of five or six, no

28:08

problem. It feels just fine in shoulder strength. But isolating

28:10

it with laterals or the elbow joint

28:13

with tricep overhead extensions could just be like, why

28:15

don't we just do some dips or some close

28:17

grip edge? It's that muscle just the same except

28:19

it spread the load over several joints. Isolation

28:22

exercises, some are totally

28:24

fine. You just have to five to 10, but some

28:26

are just not feeling great in the joints. And then

28:28

all of a sudden if you reduce the load, and of course

28:30

the rep range to 10 to 15 or

28:32

15 plus, all of a sudden

28:34

it just feels like milk, just sweet milk

28:37

pouring out and you're just drinking all of

28:39

it. It's amazing. Whereas like just 15 pounds

28:41

heavier and you're like, dude, fuck this. Is

28:43

this like an elbow destroyer? What the hell

28:45

is going on? Extraordinally your technique looks the

28:47

same. You're not rushing anything. It's just some

28:49

exercises are not conducive to heavy loading. Whereas

28:51

on the other hand, something like deadlifts. Deadlifts

28:53

are sets of five to ten and you're

28:55

getting the back, you're getting all the hams

28:58

and the glutes and your technique is good.

29:00

Down the for sets of 15 plus turns into

29:02

like a, when is my technique going

29:04

to shit and my lungs give out

29:06

exercise? It's not really a lifting exercise

29:08

anymore. It's cardio, which is great. Unbelievable.

29:10

Crossfitters do high rep deadlifts and they're

29:12

in unreal shape, but they're just not

29:14

getting what you're there for. You know,

29:17

like training for cardio more than they are

29:19

for. Yeah. Imagine having sexual relations with your

29:21

partner and you were like, was that good

29:23

for you? They get sure burned a lot

29:25

of calories. You're like, oh, what about

29:27

pleasure? Like, I didn't get any pleasure out of that.

29:29

But hey, I'm in a deficit. So we'd win my

29:32

high five. You're like, okay, I'm going to go and

29:34

never have relations with anyone ever again. That was really

29:36

embarrassing. So just cause you're moving

29:38

around doesn't, doesn't mean it's sexual. And just cause you're,

29:40

you losing some kind of weight doesn't mean it's the

29:42

proper thing to do. So sometimes you got to adjust.

29:44

Yeah. I just, um, I showed

29:46

my son the video from 19th street

29:48

in gym, right? Deadlifts at 500 for

29:51

15 for a legendary. It was just

29:53

like, dad, you were really big. I was

29:55

like two 50. I got you

29:57

say really big. You little son of a bitty. Just shake them around.

30:00

See little you little rug rat. What do you

30:02

mean was I just laughed? I'm like you're right

30:04

man. I'm like I see that face I'm like

30:06

whoa Alright. Yeah, but if

30:08

that version of you saw the current view

30:10

current you as mr Nick Chive be

30:12

pro they I would do your old you would shit

30:14

your pants. I beg hey respect Yeah,

30:17

and then you you would be like get out of my

30:19

face Not like you're pro and you're

30:21

better than everyone. That's how you have to deal with people time

30:24

in a place of Victor Munoz was

30:26

in the background of that video and I watching

30:28

like yeah one might have been as well I

30:30

was making a lot of noise. God. I was

30:32

good. I watch that was welcome. I was probably

30:35

annoying as shit doing that Yeah, yeah when you're

30:37

young you live and learn Live

30:39

and learn then you get loves It

30:42

was learn love. There we go. Dr.

30:44

Mike is retail Great.

30:47

Oh, yeah, 22 year old sorority girl

30:49

poster in her room live laugh. Love

30:51

right sweet Be pray love

30:53

and then a movie or something like that. I believe it is

30:57

I've never seen it. I've heard yes,

30:59

unless it stars Steven Seagal. I'm interested in seeing

31:01

it By

31:04

the way anyone listening go YouTube

31:06

and type in space ice It's

31:09

just one word space ice and like

31:11

ice like the stuff that comes out of your

31:14

freezer and space the stuff that's outside the earth

31:17

and Steven Seagal type that in and there's

31:19

like 10 movie reviews of the worst movies

31:21

ever by Steven Seagal It's the funniest you'll

31:23

laugh in a long time. The

31:26

Steven Seagal has a legendarily terrible

31:28

movies, but Even

31:30

Steven Seagal knows that sometimes when

31:32

you're traveling or sometimes when

31:34

you change your program because you're functional overreaching You

31:37

can't quite use the same exercises that

31:40

you were in your plan. I Mean

31:43

TLDR. I don't think he really knows that but

31:45

we do so let's talk about it Steven Seagal

31:47

uses the RPA perch FAP from time to time

31:49

and he's he just knows that you

31:51

can just very easily just replace that exercise Do

31:53

you choose to repeat it for the rest of

31:55

the metal cycle or not? Okay up to you

31:58

It's up to you and Steven now knows this. Mr.

32:00

Segal knows this. All right. On

32:02

a serious note, what is

32:05

exercise deletion or placement? It is

32:07

the training theory practice of

32:10

taking an exercise you're currently doing your program

32:13

and deleting it and then replacing an

32:15

exercise that does quote something very similar.

32:17

And that's something very similar is actually

32:19

very easy to find. It stimulates the

32:21

same target muscle and as the same

32:23

limiting factor, which is that target muscle.

32:26

So for example, what is the

32:28

real difference? And don't worry, we have YouTube videos on this coming

32:30

out in a little while. We're just starting to record them.

32:34

People ask these questions all the time and the reality

32:36

is they have actually very simple answers. Could get nuanced

32:38

but just don't need to be nuanced. What

32:41

is the difference in a half squat and a leg press? And

32:43

honestly, the thing is the best answer for

32:45

that is like it's an almost identical way

32:47

to hit your quads and people want,

32:49

they just want more and there's just not much more.

32:51

There's a couple of nuanced things you could say or

32:53

situational differences. We'll clear that up on a YouTube video,

32:56

but a lot of

32:58

exercises, close grip pushups, JM

33:00

presses, dips, they just hit the

33:02

triceps man. That's what they do. Dumbbell

33:05

press, barbell press,

33:07

machine press, they hit the chest bro.

33:09

They all hit the chest in very

33:11

similar ways. Now that we know that

33:13

exercises are generally very similar, we have

33:15

an amazing, amazing solution to the problem

33:17

of, hey, it's week

33:19

N and in weeks N minus one,

33:22

two, three, I did this exercise or

33:24

series of exercises, but now I'm

33:26

in a situation where I can't do it. One

33:28

is I had to train at a different gym. Two

33:30

is I'm traveling with my family and training at

33:32

a gym across the country somewhere. And

33:35

three is I'm functional overreaching and I'm sure shit

33:37

not doing barbell bent rows in the evening. So

33:40

can I just do some cable rows or machine row?

33:42

Which way the back's actually going to factor, not my

33:45

cardio, not my lower back, my

33:47

actual upper back, which is the targeted exercise.

33:49

So all those are candidates

33:51

for when you can, sometimes

33:53

should delete and replace your

33:55

exercises. What are the nuances involved in

33:57

that? What are the do's and don'ts? I gotta be.

34:00

Really honest bro. This is so super

34:02

simple because most of the people that

34:04

have big concerns are actually overthinking the

34:06

problem. I Would

34:09

say that exercise deletion and

34:11

replacement is much more Like

34:14

playing Grand Theft Auto getting into one car

34:16

getting out of one car that crashed it

34:18

into another than it is of choosing

34:21

the fine-tuned tools with which you the

34:23

exact race car that you're gonna take

34:26

on your Max lap run people think

34:28

that's the case. They'll say okay. I've

34:31

been doing barbell rows. So I can't I can't

34:33

do rows at This gym. They have a few

34:35

back machines What do I do do

34:37

I try to make it as similar to barbell rows

34:39

as possible? Is it only bent

34:41

over dumbbell rows that I do I can't do

34:44

the back machine because that's just supported it's different

34:47

Hold on pause. What is the

34:49

purpose? I train the target

34:51

muscle dr. Mike. Whoa cool What

34:54

is the option with which to train the

34:57

target muscle any exercise that's designed

34:59

to push that target muscle to its limits?

35:01

Oh Me so then

35:03

it's really kind of just all

35:05

right answers. Just a couple of

35:07

helpful tips here though One

35:10

do not worry about your previous

35:12

loads at all There's

35:14

people be like, okay I've

35:16

got this back machine I can do let

35:18

me see what I did on barbell rows

35:21

last week who gives a shit It's completely

35:23

different loading scheme completely different pulley system freshmen,

35:25

etc What

35:27

you need to do is normally when

35:29

you're traveling and you're doing Exercise

35:32

deletion replacement just try to get a similar

35:34

repetition rate. So just warm up

35:36

on that row, mr Let's see. We're getting sets of 15 to

35:39

20 reps of the barbell row last week. Oh

35:41

god, that sounds terrible Nick

35:44

you hate the barbell row and it hates you back just

35:46

the same and it called me earlier I was crying a

35:48

little bit, but honestly it stayed strong and I was no

35:51

no I say no to mr

35:53

Nick Shaw no more and I was like look

35:55

make if not Nick Shaw chance and it's like

35:57

no Do you tell him I'm done? That sounds

35:59

about right Wow, it's

36:01

mutual. So 15 to

36:04

20 reps on barbell rows last week, just

36:07

warm up till weight that gets you roughly

36:09

15 to 20 reps on the machine roll

36:11

that you're doing at your hotel gym. And

36:13

you are in the clear in most cases, but

36:15

I'll tell you this, to be completely honest, especially

36:18

if you're traveling over the holidays, which is the

36:20

whole coinage podcast, and you just

36:22

gotta get a good workout in, you

36:24

guys can throw away the rep range

36:26

equivalency altogether. Then what are you left

36:28

with? RIR equivalency. If last week you

36:30

did two reps in reserve this week, you should hit

36:33

one rep in reserve. If it's just a normal training

36:35

week, and the only difference is you don't have access

36:37

to your normal equipment. But people will try to be

36:39

like, I want to match the exact reps, I want

36:41

to get the exact load. That's impossible. But

36:44

you can always get very close to same reps

36:46

in reserve. To last week, that means one

36:48

this week. That means keep grinding on that back machine

36:51

until you get roughly about one rep in

36:53

reserve. And you're good to go,

36:55

guys, the precision of this doesn't matter because I

36:57

already hear someone saying, hold on, Dr. Mike, I'm

37:00

not used to this exercise. And we all

37:02

know new exercises, there's a neural learning curve.

37:05

And I just don't know if I can

37:07

accurately guess one RIR. Well, you know what,

37:09

it doesn't matter. Just push yourself hard with

37:11

any exercise in an effective rep

37:14

range anywhere between 35 and 30 repetitions. And

37:16

use any

37:18

exercise that generally hits the same muscle that's

37:21

comfortable for you, doesn't hurt your joint. And

37:23

it is so the right answer. And then

37:25

as soon as your holiday travels are wrapped

37:27

up, you can go back and create

37:30

a new muscle cycle with all of the

37:32

exercises you love to know and start back

37:34

on consistency. Is it a good idea to

37:36

consistently do the same exercises week after week

37:38

in a muscle cycle? Yes. Is

37:40

it make or break if you don't do them and

37:43

you just replace them? Absolutely not. There may be less

37:45

than a 5% net effect on

37:47

growth, which is to say 5% of relative growth.

37:51

So normally, you would grow a pound of

37:53

muscle in a month. Now you're growing 0.95

37:55

pounds of muscle.

37:57

It's the same thing.

38:00

And as a matter of fact, some novelty every

38:02

now and again can actually boost growth. So, I

38:04

would say if you have to replace an exercise

38:06

every now and again, there's just no net difference

38:08

in growth that I can speak of. So, don't

38:10

overthink and get in there, replace which exercises you

38:12

need. You just look at your sheet. Instead

38:15

of looking at your workout exercises, you look at

38:17

it as muscle groups and go which muscle groups

38:20

need training and your RP hypertrophy app will display

38:22

it. And then you click on

38:24

every exercise that you used to do and there's

38:26

a search, there's a list of all the exercises

38:28

you can type in. Oh, sorry, including the

38:30

custom exercise. So, if you've never seen an

38:32

exercise before, you just make a custom exercise,

38:34

it takes two seconds and then voila, you

38:36

just do it in the app and here's

38:38

the best part. Usually, when

38:40

you do the exercises differently, the app assumes,

38:42

hey, you're going to change this and

38:45

next week you want the same exercise presented. So,

38:47

you're going to want to auto-click that little button when

38:49

it asks you, hey, do you want us to change

38:51

this exercise in all the weeks going forward? If it's

38:53

just a one-off during holidays and you know you're going

38:55

to be back on the plan next week, just say

38:58

no, thank you. Don't click that box. That

39:00

workout will be completely different that day. And

39:03

then the next week you come in, it'll be the

39:05

continuation of the exact same plan that you were doing

39:07

the week before as if nothing had happened. You're

39:09

welcome, RP hypertrophy app. God damn,

39:12

I love that thing. So,

39:15

I got two things. Man,

39:17

I'm going to push back a little bit on the high rep bent

39:19

rows. That just to me

39:21

seems like one of those things where it is going

39:23

to be tough, like you said, on the – it's

39:26

going to be tough to do high reps for that

39:28

because I just – to me it's going to feel

39:30

like I'm just waiting for my form to fall apart.

39:32

High rep. Totally agreed. It's just

39:34

a little bit of an individual difference as to what high reps

39:37

are called. For me, I can do up to sets of 20

39:39

in bent rows and it feels great. Any

39:42

more than 20 and I get the same problem you do where I'm just

39:44

like, I'm just moving around and my lower back is starting to get tired.

39:47

For some people that occurs at 10 reps, for some at 15,

39:49

for some at 20. For me, it just happens to occur at

39:51

20. For you, I guess it's what, 15 or something like that?

39:54

10, 12. 10, wow. Yeah,

39:56

there you go. Yeah. Because you're

39:58

trying to – you're fighting. It's so hard

40:00

to stay tight for so long. It's just like

40:02

the longer you got to do that, you feel

40:04

like you're just asking for stuff

40:07

to get a little sloppy. Are

40:09

you talking about my first aid in jail? Oh,

40:12

workouts. Potato,

40:14

potato. On that note,

40:16

you mentioned, I just want to clarify here,

40:19

you mentioned grinding on the back

40:21

machine. What happens if they kick you out

40:23

of the gym for that? For

40:26

excessive grinding on the back machine? I

40:28

think that if you scream enough while grinding,

40:30

most people will never approach you and you're

40:32

not getting kicked out. If

40:35

you're getting kicked out, it's probably that you didn't scream enough,

40:37

but there's a good news. If as they

40:39

come up to you to try to kick you out,

40:41

you begin to scream louder, they're going to be like,

40:43

oh, our mistake. We thought you weren't sufficiently dedicated. Clearly

40:46

we were wrong. When they're dragging you out, scream

40:48

as much as you can. Even

40:51

more. Because at that point, one, they

40:53

could stop dragging you and apologize for mistaking you for

40:56

someone who didn't train hard, leave you to training

40:58

more difficultly right after,

41:01

or at the very least, you're going to get some good

41:05

video footage from the security cams to make

41:07

it seem like they assaulted you and then

41:10

your lawyers can take over and say, look,

41:12

my client's clearly traumatized to the tune of

41:14

$10 million. Great. So

41:17

the third part we are going to hit on

41:19

in this, and I mean, I'm just going to

41:21

save you. You don't even have to mention anything

41:24

now. When you're getting back

41:26

into a program after some time off

41:28

or whatever, you just, it's three, four

41:30

sets of everything just straight up till

41:33

failure. If not beyond, you've got to

41:35

prop yourself and other people that you

41:37

belong back in the gym. Cause

41:40

otherwise it might be like, what is eating in bullshit? Get out

41:42

of our gym. And you're like, that's it. It didn't work. You're

41:45

now not a member anymore. As hard as you can

41:47

go as soon as you get back in. Boom. You

41:50

know, it's like, um, what's another?

41:53

Even like you are on a team in

41:57

middle school, a football

41:59

team, Pop Warner. football. And

42:02

your parents are in the military, so you had

42:04

to spend some time in another middle school

42:07

like for one year and you trained football,

42:09

you got even better. But then you come

42:11

back and a bunch of your friends are on the team. Year

42:13

three. But there's new

42:15

guys, right? There's new people and they don't

42:18

know about you Nick, they need to be

42:20

taught who the fuck you are. So that

42:22

first day of practice, you get in there

42:24

and you smash everybody. You

42:26

got your your own, your own

42:28

offensive teams, you smash your own

42:31

quarterback because he's just got to know. Once

42:33

people know, then you're back off and you do your normal

42:36

football. Just the same way if you've been out of the

42:38

gym for a few weeks, especially

42:40

Nick, January 1st, January

42:42

10th, New Year's resolutioners

42:44

are back, you can't let these people

42:46

punk you. Guys, every time January

42:49

occurs in a gym, it's like the hierarchy

42:51

of who's alpha and who's not gets reshuffled.

42:53

You want to be King Ape. You don't

42:55

want to be left behind. So you want

42:57

to work out like your life is depending

43:00

on it in that first week. People will

43:02

say, Oh, sports science, you're going to get hurt.

43:04

You're going to burn out. Wussies

43:06

nonsense. This is not the America. I can do it

43:09

for three weeks. I lost

43:11

to be the boss, man. You

43:13

have to scream like Denzel Washington

43:15

in training day. King Kong

43:18

ain't got shit on

43:20

me. I'm a great line. I love that

43:23

line. Yes. And

43:25

also consider being a corrupt police officer. That's

43:27

how far you have to take your dedication

43:29

to the gym. But as

43:31

other people, just people just don't know how alpha you are and

43:33

you have to prove it. On the

43:35

other hand, you could do everything completely the opposite

43:37

way. You have to realize

43:39

that when you're just getting back on track, your

43:42

body is not used to the

43:44

crazy training. Good news. It's also really

43:47

sensitive to growth. Just by

43:49

training a little bit going real far from failure

43:51

three or four reps in reserve one

43:53

or two sets of everything over

43:55

the weeks you build and build, you build as your body

43:58

recovers. One of the things I am. This

44:00

is gonna be a very common thing. A lot of

44:02

folks listening are gonna be like, oh, I guess that

44:04

makes sense. But I

44:07

know you did it wrong when

44:09

you've come back to the gym and you're

44:11

telling me how crazy sore you got. I recently

44:13

took, I've mentioned this on a podcast, took a

44:15

few weeks off of the gym after I overtrained.

44:18

When I came back, I did one set

44:20

of everything for a week. I

44:22

never really got crazy sore. I got a little

44:24

sore, recovered really fast. The next week I had

44:27

a little more sore, the next week similar, the

44:29

next week similar. That idea that

44:31

when you've come back and you're really sore, that's somehow

44:33

kind of like, what are we

44:35

gonna call it? It's like a badge of

44:37

honor. It's like you're a

44:39

little pastcy to show people you're serious again.

44:41

Like if it's the middle of January and

44:43

you're not limping around the office, people

44:46

doubt you ever trained at all. They're gonna be

44:48

like, hey, what you limping for?

44:50

And you're like, man, Jim's got me, man. Gotta

44:52

get back in there, you know, and pay the

44:54

price. And your boss is like,

44:56

God damn it, Jim. Your name's Jim also

44:58

for convenience, J-I-M. You're the man, you're

45:00

this wider, you're gonna be the VP of this company. And

45:02

you're like, I did it. But if you're walking around normally

45:04

and people are like, oh, so no training for you this

45:07

week? You're like, no, actually I'm training, but I eased

45:09

into it because I'm an idiot. I'm not trying to get

45:11

hurt. I'm not trying to throw myself off because here's another

45:13

thing. Rapid escalations in

45:15

volume and load after time's off are

45:17

the number one causative mechanisms for injury.

45:20

This happens all the time in collegiate

45:23

athletics is you get a bunch of

45:25

people, a bunch of student athletes to call them, let's call them

45:27

soccer players as a great example

45:29

of literally what happens and assume

45:31

that during the summer, most of these folks while

45:33

they're college kids, so they go and they smoke

45:35

doobies and they have great coming of age experiences

45:37

with their teenage friends. And then

45:39

they get into late August and they got

45:42

a two week camp and the camp doubles

45:44

their volume load from the zero that it

45:46

was all of July. And you get tons

45:48

of non-contact ACL sprains and all these Achilles

45:50

poles and 50 other things. And

45:53

every single time they try this, they ramp down

45:55

the practices, they start easier and nobody

45:57

gets hurt. Very few people get hurt. So

46:00

you can do this the same in the

46:02

gym. Don't go to the gym for a

46:04

few weeks during the holidays. Come back and

46:06

just like Nick said, four sets to failure

46:08

everything. You probably won't get hurt that week.

46:10

And as has happened to me before, the

46:13

next week you come in and those tissues are pre-fraid,

46:15

pre-damaged. You warm up to your normal weight. You hit

46:17

a PR on the first set. Everything feels great. On

46:20

the second set, one rep shy of a PR. You feel a

46:22

bing and oh, oh, that feels strange. Yeah, I'm going to rack

46:24

that. Oh, my bicep feels weird and

46:26

I'm hurt. And I wish I was

46:28

an immediate. So getting back on

46:30

track means easing in sets

46:32

of five to 10. Typically three

46:35

or four reps in reserve, very nice

46:37

extended warm up with good technique

46:40

and if you're choosing loads, guys, let me tell

46:42

you something real quick about choosing loads. Been

46:44

out of the gym for a bit. Choose the lighter loads. If

46:47

you look through your notebook, you look through RPI perch for the app and

46:49

you go, well, normally for sets of five to 10, I do 400 pounds.

46:52

Why am I doing 315? Cause it's going

46:54

to come back so fast that

46:57

you're going to have zero risk of injury. Very close. And then a

46:59

few weeks later, you're going to be knocking on the door 400. And

47:01

a few weeks after that, you're going to be knocking on the door of all

47:03

10 PRs. I think

47:05

a lot of people make have a real hard time beginning

47:08

below their typical ability because they think

47:10

I'm just teaching my body how to

47:12

be weak now. I'm just actively getting

47:14

weaker now. And that couldn't be further from

47:17

the truth. Well, every paranoia is all it

47:19

is. Every, everything that you just said sounds

47:21

so much like all the people that are going to be

47:23

getting started here in a few weeks in January that

47:26

want to like just blast the weight

47:28

loss. And you're like, I get it.

47:31

I understand the reasoning behind it, but

47:34

you're going to not be following the plan

47:36

in three weeks, like just start a little

47:39

easier. Yeah. You

47:41

won't lose 20 pounds in three weeks,

47:43

but guess what? You'll lose 20 pounds over six

47:45

weeks and you're going to feel a lot better

47:48

and you'll keep it going. I

47:50

just, man, it's ego. I think a lot of

47:52

it's ego and just wanting to look good. Like

47:54

when you're back in the gym or when

47:57

you're talking to other people, when you're talking to gym, you're

47:59

in the gym. You're talking to Jim. Everything's

48:01

about Jim. It's

48:05

all just Jim. Nick,

48:08

I just made a to-do list for

48:11

another very soon to occur

48:13

topic for us for the

48:15

podcast, do's and

48:18

don'ts for New Year's

48:20

resolution training and diet.

48:23

Because boy, oh boy, do I think folks need to hear

48:26

some of that. Not

48:28

on this podcast today, but in a hopefully

48:30

soon to be recorded podcast, I think we can

48:32

really hook people up because here's the thing,

48:34

guys, for those of you listening, there

48:37

are, as you know, being

48:39

fans or followers of Renaissance periodization, there

48:41

are distinctly better and worse ideas as

48:43

to how to approach your body composition

48:45

journey. You're getting jacked and lean journey.

48:49

And because there are better and worse

48:51

ways, there are definitely things you can do.

48:54

The people who know things, not just

48:56

Nick and I, but Nick and myself and Eric

48:58

Helms and Matt O'Henselman and Brad Schoenfeld and all

49:00

the other people that know things, generally, they'll just

49:02

be like, yeah, that's a better idea than that.

49:05

And there are still other things that

49:07

are just bad ideas, not universally,

49:09

but fucking close. You know,

49:11

it's like if a Navy feel watches you like

49:13

the carrier, like, you know, your assault rifle and

49:15

you have one hand on the handle and the

49:18

other hand is right under the trigger support, he's

49:20

going to be like, look, you can't stabilize a

49:22

weapon like that to shoot it. Why

49:24

don't you put your hand further out on the weapon?

49:26

How far is a matter of debate and circumstance, et

49:29

cetera, but sure, shit not right under your other hand.

49:31

This is just going to be wrong almost all the

49:33

time. And it's not really cut. You can get

49:35

an ADC or you get an Israeli Sarah, Matt Kogai, Delta Force,

49:37

anyone is going to be like, that's kind of the wrong

49:39

way to hold a gun. And

49:41

these are experts that have just done it a lot. And

49:43

so they know what's good and what's bad. Please

49:46

tune in with us when we have a future

49:48

podcast about New Year's resolution stuff. If you want,

49:50

if people around your life have patience for the

49:52

kind of thing for them, the link

49:54

to that podcast, we make it because we Nick

49:57

and I watch New Year's resolution every year. Kind

50:00

of like I guess someone who's a really

50:02

elite operator who runs a shooting range Watches

50:04

people come into the shooting range with no

50:06

experience and just make every mistake possible here

50:08

at the difference though You come in

50:10

for a two-hour shooting range. Nobody gives a shit just thought who

50:12

cares you miss all your targets cares From

50:15

your resolution that you're putting a lot of time

50:17

and effort into a lot of hopes that you

50:19

have for yourself it's a process that

50:21

could have gone a lot better and You

50:24

just didn't do it, right? And so

50:26

Nick and I every year Nick how much

50:28

do we watch people just fucking trip

50:30

over their own feet with their resolution

50:32

challenges? I

50:35

just the number of people that we've

50:37

seen just go out too fast and

50:39

fizzle and burnout Just I

50:42

mean, it's really unfortunate the rule rather than the

50:44

exception. Would you agree that? Probably

50:47

by more the rule in the exception when

50:49

we start getting outside of the RP system.

50:51

Absolutely. I would agree with that Yes.

50:54

Yes. Yes. That's what I folks that are not of

50:56

a oh, gee, I said, pop. Oh my god That's

50:58

absolutely the the rule the exception

51:00

would be the people that actually do it

51:02

intelligently, right? Right, and

51:04

it's crazy because it's just a small amount of

51:06

information and you re-architect It's

51:09

like the thick of a baby's instructor taking your

51:11

hand from right under the trigger assembly and putting

51:13

it further off the weapon He's like just do

51:15

this. You're like really that's it. Oh,

51:17

I'll hold that a sec Nick hold on

51:19

the wife is here. She wants to say

51:21

things. Yes special guest. Dr. Crystal Guevara. Oh

51:26

I see. I don't have my wallet for

51:28

you. You can't have my money anymore. I'm

51:30

a free man now Left a

51:32

brown jacket pocket. Thank you so much

51:36

You see when you marry a Filipina, she

51:38

eventually comes down and asks for money And

51:41

it's not it sounds like an ask but it's really more of

51:43

a demand and she's got my lawyer's number

51:45

on speed dial, too She's like we can get this divorce pop

51:47

and motherfucker. I'll take half of all the shit. I was a

51:50

Jesus Christ In

51:57

any case feel free to leave

51:59

that in by the way, Scott, you know,

52:01

I think we knew

52:04

it. Special guest appearance.

52:07

Yes, yes. Let me say one last thing

52:09

about the Tompromo bar, hopefully goes well in

52:12

the Euro resolution show. Just

52:14

as it's so easy to hold, it's

52:16

just as easy to hold your hand under the trigger assembly

52:18

as it is in the front of the weapon where it

52:20

stabilizes it much more. It's just one foot difference

52:23

in your hand. It's actually more comfortable to hold it

52:25

off front. And it's that easy. You just didn't know

52:27

it's just as easy to do a lot of things

52:30

in fitness, right versus wrong. And I think

52:32

a lot of people don't assume many of

52:34

the changes that are different. They assume anything

52:37

we tell them a sport scientists and people who

52:39

run companies that help people get in shape is

52:41

going to be like just harder and more. And

52:43

be like, yeah, like you want to

52:45

do your own stuff fine, but if you train eight

52:47

days a week and never eat again, you'll really be

52:50

in shape. And I'm like, God damn it. I knew

52:52

that. I just didn't want to go that hard. It's

52:54

not that. It's the details which are so easy to

52:56

change. And actually, most of the

52:58

advice we have is going to make your process

53:00

easier rather than harder. It's just going to prevent

53:02

you from just wasting a

53:04

lot of crap. It's like if

53:07

you want to play flag football with

53:09

your friends and it's September and the

53:11

ground is muddy, just get you

53:13

a pair of cleats. As soon as

53:15

you put on cleats, it doesn't matter if there's

53:17

mud. If you don't have cleats, it doesn't matter

53:19

if you have shoes on because your slippers lie

53:21

in one way or the other. Just

53:24

one simple little difference makes a huge

53:26

thing. That's what I think is a

53:28

big deal in fitness. Seeing people not

53:30

do the obvious quote unquote stuff to

53:32

us as science based fitness educators, it

53:35

really it doesn't hurt me. But you know what I mean, Nick?

53:37

It's kind of like, oh, the

53:40

types of people I follow on social media nowadays,

53:42

I almost I take it for granted

53:44

because all I see are like pretty good tips

53:46

from people. I don't, yes, I don't follow the

53:48

people that are giving out bullshit advice or just

53:51

straight up terrible advice. So I totally take it

53:53

for granted. And then when people like, you know,

53:55

like someone that doesn't really not really

53:57

into fitness, or like maybe they hear that I

53:59

run. I'm a fitness company or something. They start

54:01

asking me stuff and I'm just like, oh my God.

54:04

Oh shit, there's levels to what you don't

54:06

know. I was like, shoot,

54:08

all right, yeah. I forgot that all

54:10

this bad information is out there. I'm

54:12

like, okay, where do I kind of

54:14

begin? I totally take it for

54:17

granted now because I'm just like, what? People

54:19

don't know this? What? You think

54:22

just eliminating all carbs, like the

54:24

way to go. That's

54:27

obvious. And a lot of times my favorite is

54:29

when people say it as if it's obvious. Okay,

54:32

so I know cutting out carbs is the thing, right?

54:34

And you're like, ugh. You don't want to say no

54:36

because it's one of the things. It's just an arbitrary

54:38

thing. There's

54:41

like so much nuance here. Like, God, God,

54:43

I could answer yes, but yeah. What's that

54:45

telling a soldier? You're like, war, that's the

54:48

thing with tanks, right? You're like, yeah, there

54:50

can be tanks. This is either hats to

54:52

be. Jesus Christ, don't you know anything? And

54:54

the answer is no, a lot of times they don't. And

54:57

I never blame people for not knowing stuff about fitness.

54:59

This is our job, not theirs. You

55:02

guys gotta see me go to the Apple store at some

55:04

point. I actually, well, here's a funny story. My

55:06

wife needed a new computer for work. It's the only

55:08

way she allows herself nice things as if the work

55:10

will be there. What mall did you go to? Tell

55:12

me the name of it. Troy Somerset Mall. Okay,

55:16

I wanna add onto your story because

55:18

it's amazing. Excellent. So,

55:21

Crystal and I go into the Apple

55:23

store and like, I'm a

55:25

smart guy, guy to test and all this shit. Did

55:27

I have no fucking clue what I'm looking for? She

55:30

knows the laptop she wants. There's four options. And you

55:32

know, at Apple, they're actually great about not rigmaroling you.

55:34

She's like, I just want this one. They're like, you

55:36

sure you don't want this more expensive? And you're like,

55:38

yes. And they're like, okay, great. And they just sell

55:41

you what you want. But like, I don't know anything

55:43

there. And I'm sure someone who knows tech

55:45

could watch me go into an Apple store and like try

55:47

to look for laptop. They would just be smashing their face

55:49

into the screen. Like, oh my God, you just

55:52

passed the best value. No, don't agree to that.

55:54

Don't sign that contract. No, you don't need a

55:56

warranty. Jesus Christ. And everything I do is wrong.

55:58

And so I totally. that folks just

56:00

don't know stuff in their field and of course

56:02

they're gonna step on landmines but you

56:04

know if you know a little bit

56:07

more you can help yourself out. And I

56:09

know enough not to get really ripped off

56:11

at the tech store but barely. Oh funny

56:13

here's the rest of the story. So we're

56:15

in there and like you know so it's

56:17

a weekend right and so like I've completely

56:19

I don't want to say high on drugs

56:21

but I'm on edible marijuana in the state

56:23

of Michigan where it is perfectly legal. And

56:25

so I'm still coming up and I'm kind of like you

56:27

know halfway there halfway not. And the guy

56:29

is selling us the shit. I can all like

56:32

he's made a few jokes so I'm like very

56:34

well I'll tag myself and so I start with

56:36

the bullshit. And he's dying and Crystal's rolling her

56:38

eyes as she's laughing. And he's

56:40

like oh you're really funny blah blah blah and he's of course

56:42

he got to it. He's like oh you're jacked. I'm like oh

56:44

thank you. He's like are you can I ask you a question

56:46

or are you natty? And I was like I'm done just done

56:48

with that question from now on so I was like no absolutely

56:51

not. No window's large. He's like oh interesting. And

56:53

then he's like what are you okay. The computer

56:55

costs like some number of thousand dollars right. So

56:57

I just went by the credit card and handed

57:00

to him. There's no payment plan on that shit. And

57:02

you know I didn't always used to have money. You and

57:04

I actually both came from this big

57:06

of a credible

57:08

circumstance. And so

57:11

now that money is a thing I just give him

57:13

the card and he's like oh damn he's like what

57:15

do you and again I don't know if it's ethical

57:17

to ask these things entirely or totally ethical. It's not

57:19

professional. He's like what do you do for a living.

57:21

Like is that cool or not. I can't tell. I'm

57:23

never offended by any of that stuff. And I was

57:25

like if I was his boss come here stop asking

57:27

people what they do for a living. God damn it.

57:29

I don't know. So he has a card. Oh wow what do you

57:31

do for a living. And before I could

57:33

say anything because I'm high as fuck I don't even know

57:36

what to say. And Crystal's like he's

57:38

a YouTuber. And I was like you dirty

57:40

bitch. How dare you destroy

57:43

my professional credibility with the most lowest common

57:45

denominator. And then on your own dick I

57:47

thought about it for a second. I was

57:49

like she's not wrong. I

57:53

could say PhD could say co-founder of a

57:55

company that's been I was going to say

57:57

like I work for a fitness company or

57:59

something. Yeah that's That's almost that's what

58:01

I say. I'm like, oh, yeah I I

58:03

work in software is a really good answer

58:05

that most people just leave you alone after

58:07

that because they realize they don't give a

58:09

shit Oh, that's boring. Oh, no, no one

58:11

knows anything about soft. No, but Crystal

58:14

last part of the story crystal was a key to

58:16

youtubers. We had a good giggle and he's like, oh

58:18

man He's like, I guess this whole

58:20

time we've just been talking like normal But it

58:23

looks like maybe you had like a hundred thousand

58:25

subscribers the whole time They're all famous and crystal

58:27

looks at them. She's like it's a lot more

58:29

than that. I'm like, oh my god. Here we go

58:31

She's like it's almost a million and I was like,

58:33

oh my god. He's like no way. I was like,

58:36

yeah So he pulled up his phone and I showed

58:39

him the account music. Oh, that's really cool He

58:41

had a question about sebum and I was gonna

58:43

here's a video of me talking about sebum and

58:45

he said whoa So it was nice. He's a

58:47

well-known dude, man His Instagram

58:50

following and you following is enormous

58:52

because he has that appeal across

58:55

He's so handsome He

58:57

pants him and he looks his body looks

59:00

like some Version of something most

59:02

guys could be like if I had to look

59:04

like that that'd be pretty sweet

59:06

Yeah, he's not to the modern-day Arnold

59:09

Honor, they are it's not to the his freakiness is

59:11

not to the point where people are like dude That's

59:13

it's not for me, bro You show a rolly Winkler

59:15

picture of rolly Winkler to people and they're like, okay.

59:17

How does this guy wipe his ass? I like actually

59:19

have no idea. I don't know Question

59:22

physics are mind-boggling but with sebum he's

59:24

at the tail limit of like That's

59:27

what the guy that each who kicks sand into your

59:29

girlfriend's face looks like Was it the

59:31

girlfriend's face your face either way sans getting kicked? Okay,

59:34

I just want to add to your story from

59:37

my perspective So the

59:39

NIL name image likeness is a thing

59:41

in college sports now Yeah,

59:45

last couple years. Yeah, like the

59:47

biggest Michigan football thing of

59:49

the year Pins to

59:51

be going on at that ball that

59:53

you were at that same day Nick

59:55

knows this because we texted him a

59:57

whole picture of the football team I

1:02:00

got a few, yeah, I got a little

1:02:02

Pokemon doll too. It's nice. It's definitely worth

1:02:05

the scan. Would it be

1:02:07

believable if you said you were on the team and

1:02:09

people actually took you seriously big? I

1:02:11

mean, people would be like, aren't you a little short

1:02:13

to play American football? I'd be like, well, yeah, aren't

1:02:15

you a little stupid to be questioning a real American

1:02:18

football player like myself? That ends that one.

1:02:22

If they asked me football questions, I'd be in deep

1:02:24

shit because I used to be a strength conditioning coach

1:02:26

for football. So some I can answer really well to.

1:02:29

They're like, wow, okay, this guy knows things. And

1:02:31

others that I just absolutely have no idea. Because if they're like,

1:02:33

what position do you play? Be like, oh, geez. And

1:02:36

that's fine because I know the position, but if they're like, what does

1:02:38

your position do? I'd be like,

1:02:40

oh, geez, you know, like fullback. I don't know what

1:02:42

that does. I'm going to say the only maybe position

1:02:44

you could pass for is if you said you played

1:02:47

fullback. I could be like

1:02:49

some kind of really, really

1:02:51

uncharacteristic running back because there are

1:02:54

running backs that are about 180

1:02:56

and five seven. They

1:02:58

like smash through the line because they're

1:03:00

enormous legs. They're really

1:03:02

fast. They can look

1:03:04

at me and be like, I can just be like, look, I just

1:03:06

got the gift of speed, baby. And they're

1:03:08

like, yeah, whatever. Fuck you. I believe

1:03:11

you. Here's a toy you idiot. And

1:03:13

then I run, but not very quick.

1:03:15

A low level D1 fullback. Maybe you

1:03:18

could pass for. If

1:03:20

you've seen, if you ever saw my lateral speed,

1:03:22

you would immediately disagree with that. I'm

1:03:25

just going based off of looks, but just looks, you

1:03:27

know, I look tough. Like my face looks like it's

1:03:29

been hit a few times. Yeah. So

1:03:32

be like, okay, some kind of athlete. Why would he

1:03:34

lie about this? Just to get a free toy? See,

1:03:36

that's the thing, Nick, is the believability is very high

1:03:38

because the, the alternative is

1:03:40

so absurd. No one ever believed

1:03:42

it. Like you're telling me this

1:03:44

guy, super successful software developer is

1:03:47

standing in line, scheming people's fucking

1:03:49

charity toys off of them for nothing.

1:03:52

No, you had to have been wearing the Ash again

1:03:54

shirt though. If you were wearing full Michigan gear, you

1:03:56

that could have. Okay. That

1:03:59

could have been stuff. like a fan. Oh, okay.

1:04:01

Nick asked a question for you. And then we've

1:04:03

I'm supposed to be talked long enough. But hey,

1:04:05

whoever's still here. Hello. Almost

1:04:09

everyone on the team had their gear on

1:04:11

and they had official gear. And

1:04:13

if you with them, motherfuckers did not bro, they just had

1:04:15

the regular clothes on and they were for a fact they

1:04:18

were players and they were in the fucking lineup. They were

1:04:20

signing shit. Nick, is that

1:04:22

like talking to, is that a

1:04:24

nod by the coach or is that like, uh,

1:04:27

considered highly unprofessional and like,

1:04:29

I remember when I was working for the

1:04:31

various sports, like if the volleyball girls had

1:04:33

an appearance to make not a

1:04:36

single one of them was out of uniform because

1:04:38

coach Lindsey divine did not play that shit. You

1:04:40

were that last time you're gonna play any kind

1:04:42

of clothes, you would have tarred in the feather

1:04:44

dress. But does

1:04:47

a, what is the, when you're a

1:04:49

Michigan football player, I seem to get some leeway. Are

1:04:51

you too expensive to fuck with? What is the deal

1:04:53

there? I don't know. That's

1:04:55

a good question. I mean, it's not really an official

1:04:57

official team event. It's totally just like a side thing.

1:05:00

But you know how some of the coaches are

1:05:02

like about professionalism and putting your best foot

1:05:04

forward out there. Like when you're engaging with fans,

1:05:06

like I would think the easiest thing to

1:05:08

be would just be to wear Michigan gear. I

1:05:11

mean, dude, I was a lowly video guy when I worked

1:05:14

for the team. I had like 50 pieces

1:05:17

of apparel. They really

1:05:19

give that stuff out. They give that stuff out.

1:05:21

If you work for anything to do with the

1:05:24

team, I've been associated a bunch of teams and

1:05:26

they're like, Hey, do you want five pairs of

1:05:28

shoes and eight t-shirts? I'm like, no, Jesus Christ.

1:05:30

Like, well take something. And I'm like, okay, okay.

1:05:33

By the way, folks, why not? I was

1:05:35

going to say companies that sponsor teens y'all again ripped

1:05:37

off because they give away all your shit for free

1:05:39

to everyone. But I guess it's just good advertising for

1:05:41

them. I don't care. Yeah, I was going to say

1:05:43

that's what I would do. I would just, you

1:05:46

know, like, listen, I get some extra shoes or something. I'm

1:05:48

going to hit up someone that I know is about my

1:05:50

size and be like, Hey, here you go. Like, I think

1:05:53

that's probably what a lot of people do. It's cool. Like

1:05:55

it's cool to be able to do that. Right. Like pass

1:05:57

it along. Right. It's great. Yeah. That's, that's

1:05:59

how I always And if I get, you know, like

1:06:01

whatever, I'll get sent some supplements or whatever. Like I,

1:06:03

I, you know, I can't possibly eat it

1:06:05

all myself or use it all myself. So I give it

1:06:07

to like gym partners. I'll give it to like one of

1:06:10

the local gyms near me. I'll hit them out, bake. Hey

1:06:12

man, I got some stuff to drop off and it's cool.

1:06:15

Yeah. Sometimes I have like way too many steroids and growth

1:06:17

hormones at home. So it's Halloween time. I'll just drop a

1:06:19

bunch of piles of needles into the ship. The kids come

1:06:21

get like, you know what I'm saying? Can you, you won't

1:06:23

be a little kid for much longer. No, no, no. Not

1:06:26

for much longer. Not for much longer. No one walks

1:06:28

here. No one walks here. That's too

1:06:30

long with driveway. That's true. The

1:06:32

butlers will swat you off the road if you come in the house. Let's

1:06:36

be attacked by the geese. Oh

1:06:38

man. Wow. All right. Well,

1:06:41

that was a good way to wrap it up. I

1:06:43

suppose as good as a wave as ever. Mr. Nick Shaw. Uh,

1:06:46

folks, uh, we will be back with, Hey, real soon

1:06:48

to go over that do's and don'ts for the new

1:06:51

year. That's a really good one. Um, I'll

1:06:53

always do well. I'll probably know it

1:06:55

to yourself to throw one of those up on YouTube

1:06:57

as well. Sure. That'll do real well.

1:06:59

At least in first week of January. I think

1:07:01

we're all scoped out to all the way through,

1:07:03

but, uh, yeah. Hey Scott.

1:07:05

Hey, listen to this. Hey Scott, guess

1:07:08

what? I'm the boss. You

1:07:11

don't tell me what to do. Actually

1:07:14

you do. If you're much smarter about YouTube stuff

1:07:16

than I am. Anyways,

1:07:18

God, here we are still going, huh?

1:07:22

All right. Folks, uh, thanks

1:07:24

so much for tuning in. And we will catch you

1:07:26

soon on the next episode. We

1:07:29

appreciate you as always, Dr. Mike

1:07:31

closing thoughts. Hello.

1:07:34

Just kidding guys. Have a great holiday

1:07:36

season. We'll see you all too soon and probably

1:07:38

week for more of your holiday season and

1:07:41

a bunch more recommendations, eat stuff, lift stuff,

1:07:43

be merry and, um, consider that the elves

1:07:45

have to work this entire time and think

1:07:48

about them. All right, folks,

1:07:50

catch you on the next episode. Thanks for tuning. Bye.