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The inspiration for today's podcast slash video is a conversation I was having with Dr.

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Kashi about a post I made in his group and whether you aren't in his group, Dr. Kashi's

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awesome, he's super PhD, brilliant, world record holder, all that stuff.

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And he was talking about how a lot of people physiologically don't know the difference between

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maintenance and doing what they need to do to massively gain muscle, right?

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And so he's like the difference between the stimulus necessary in order to grow and adapt

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versus just maintain are dramatically different.

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And so like the amount of effort you need to put into maintaining muscle is so much less

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than what you need to do to gain muscle that most people see this huge gap.

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And so it got me thinking because the article that I posted inside of the group was an article

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about how I gained 35 pounds in six weeks and how I put a hundred pounds on my bench in

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that same period.

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And it was kind of by thinking through the framework that I want to share with you, which

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is I use the exact same framework to gain the GMAT at Harvard.

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And so I wanted to get into Harvard at a certain point in my life for their MBA program.

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And so I took the GMAT and I think I got a sick something on it.

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Like the first time and I was like, oh crap, I don't like in there.

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And like the average score to get in was 7.20 and so I was like, man, how might I get?

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And that's like a 99th percent, you know, percentile in order to do that.

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I was like, man, what am I going to do here?

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And so the process is basically that I went through was trying to figure out what is the

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input output ratio or response that you need to figure out within any goal that you have.

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And then once you establish what that formula is, you just go all into it, right?

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And so for the GMAT, I found this graph when I was researching people who had high scores

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and like what things they were doing.

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And it turned out that I saw this graph and it had a linear relationship between number

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of problems done, practice problems done, and score on the GMAT.

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So it was linear.

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So the more problems you did in practice, the better your score was.

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And I was like, this is awesome because this means that all I have to do is put as much

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into this side and then I'll get that side to go up.

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And so what I ended up doing was I had 16 weeks and so I had about 16 phone books of problems.

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So for those of you who have ever like took this and T or the ACT, those books are like

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this, right?

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And it's just problems.

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And so I did one book a week for the 16 weeks, it was taking about 30 hours a book, I

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would do four hours a day during the week and then I would do five or six on Saturdays

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and Sundays of straight problems.

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And I would do one test every week, which a live test is like three hours.

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And so I just made it my full-time job besides my full-time job, right?

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And then lo and behold, 16 weeks later, I scored a 740, which is 20 points above Harvard's

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midscore.

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And so people hear that and they're like, oh, Alex must be super smart.

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But it's like, I mean, like if everyone saw what went into it, they probably wouldn't

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say that.

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You know what I mean?

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It was just like a herculean amount of effort.

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And so the same thing with the muscle thing, right, is I put 35 pounds on, I put 100 pounds

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on my bench and everyone's like, man, Alex, genetics are awesome.

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And I purposely preached the fact that my genetics are awesome because I want to reinforce

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that in myself because I want to believe that I get more out of my output than anyone.

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And I believe in the placebo effect and I want to feed into that as much as I possibly

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can.

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But I was really small for the first 10 years of my training.

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I was a powerlifter.

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I broke a few state records at 181 in Maryland, but 181 pounds and 511 and a half was not

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jacked.

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You know what I mean?

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Like I looked like I barely worked out.

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I'm 230 now.

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And what it took was a friend of mine, Greg Knuckles, talking to me and saying, hey, man,

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and I really trusted Greg.

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And I knew, I mean, I felt like I knew a lot about training at that point.

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I had a couple of state records.

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I felt like I was pretty strong, but Greg was much stronger than I was.

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And I was like, huh, and Greg's also one of the probably three people in my life I've

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met who I thought was like the true genius and Greg was like, it's basically impossible

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for you to overtrain.

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He's like, you can physiologically do it.

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He's like, it's just not practically possible for most students.

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And I was like, really?

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And he was like, yeah, he's like, so pretty much the more volume you do, the more muscle

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you'll gain.

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There are diminishing returns, but you still get returns, right?

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And so it was just like the math problem or the problems with the GMAT, which was I continued

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to get better as I did more problems.

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Obviously, the difference between my week one and week two score was the biggest difference

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I had because I just learned how to take the test and paste and all that kind of stuff.

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You know what I mean?

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And week two and three had another good gain, but like the difference between week 15

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and 16, I might have only gained five points or 10 points on the test, but it was still

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a gain, right?

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So like people who are Olympians do their, you know, fight their entire lives for diminishing

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returns.

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They're still returns.

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And despite the fact that they're diminishing returns, sometimes the actual reward for the

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diminishing returns is the opposite, it's exponential.

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And so you get these diminishing returns, but the reward is opposite because for every

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inkling that you get, you might be moving forward by a huge percentile in terms of where

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you sit on the track with everyone else.

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And the last margin, the last decimal that moves you from number two to number one in the

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world has some of the biggest returns, but it's the smallest actual returns from a performance

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standpoint.

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So just something to think about.

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But what I did with the Harvard GMAT score, I mean 16 books, like this is what I'm trying

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to use my hands here, but this is four books.

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I did four times this in the 16 weeks to prepare for the test, right?

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It's a lot plus a test every week that I don't top of that.

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The muscle thing, as soon as Greg told me that I basically couldn't over train, my new

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objective was to get my body to essentially believe it was under attack.

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And so I wanted to put it in this huge state of stress, right, where it was forced to

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adapt, right?

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Like it was either going to adapt or break, right?

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And that was, and there's this fine line between the two of those that I tried to walk,

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right?

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And so he basically was like volume is the main driver, so like, because I was a power

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lifter by trade, and so I always wanted to go high intensity with everything.

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But he's like, in terms of the, like you just have to be at 65 plus percent of your max

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for like the sets to count more or less, he's like in pretty much if you're above there,

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you're good.

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And so trying to just do as much volume as you possibly can at those weights.

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And so I started just doing seven sets of 20 every day with bands on the leg press.

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And then 42 days later, which was really was 42 workouts later, I gained more muscle

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than anyone even thought possible muscle and fitness picked up the article and was like,

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they made it.

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It had like 1200 shares.

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And I did it without gear.

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You guys can choose to believe that or not, but like that, like that one of my life, like,

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I did it without gear.

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And I was lifetime natural.

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And so I massive amount of beings and after like after that happened for me, that dramatic

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ly shifted how I trained for the rest of my life because I saw what was possible in

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a short period of time.

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If you literally put your body into this environment where it's forced to adapt because I wanted

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my body to think that it's job, like my new life was just lifting weights every day.

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And I was like, I figure if I made my body think that I was lifting weights every single

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day for my job, it will grow and it will look like its job is to lift weights every single

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day for his life, right?

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And so to tie this into why this might be useful for you, is that when Trevor and I were

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talking about this, a lot of the gym lords decided to hop on because I challenged all of

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our gym lords between now and the sun, and I was like, just train like I did between

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now and the sun, which is like 30 days.

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I was like, every single muscle, every single day, and it took me about three hours to do

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this.

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I was like, train every single muscle every single day and do it pretty much to failure

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here.

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And then you'll come back tomorrow and do it again and come back the next day and do it

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again.

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And then you're like, oh shit, I need to adapt.

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I need to grow because the stimulus is greater than what I have currently, right?

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And Trevor was like, I wish people just knew what effort actually looked like.

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Because he was like myself included in that.

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He wasn't saying that it's like an armchair thing, he's like, I just wish people knew

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what effort looked like because the amount of effort that it takes to grow and break something

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so that it gets stronger versus maintain something is dramatically different from a physiological

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standpoint.

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And thinking about the same thing with the GMAT that I did, I didn't think about it

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like that at the time.

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I just really wanted to get a good score.

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But like the same thing with business is that a lot of times the amount of effort that

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it goes like that it takes to maintain a business, first the amount of effort that it takes

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to grow a business are dramatically different, right?

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And so that's kind of the point of this video is that like for you to maintain your business,

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it doesn't need a lot of effort.

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Real quick guys, you guys already know that I don't run any ads on this and I don't sell

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anything.

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And so the only ask that I can ever have are you guys that you help me spread the words

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so we can have more entrepreneurs, make more money, feed their families, make better

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products and have better experiences for their employees and customers.

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And the only way we do that is if you can rate and review and share this podcast.

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So the single thing that I have to do is you can just leave a review, let's take 10 seconds

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or one type of the thumb, it means the absolute will to me and more importantly it may change

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the world to someone else.

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For you to grow your business, it's not going to be twice as much as your maintenance.

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It might be 10 times as much because the amount of effort that it takes to push something

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and break inertia and actually make changes and that's both on yourself psychologically,

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emotionally, etc.

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That you need to grow, right?

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And then also the business itself because downstream effects of how you have to move

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your entire team, motivate them, clearly communicate the goals, put new processes in place,

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all these things take a lot of effort, right?

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And a lot of that effort is perceived as pain, right?

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Like it wasn't fun for me to do four hours of freaking test problems when I was, you

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know, 22 when I saw all my friends, you know, partying all the time because I actually

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left school a year early and so all my friends were like doing their senior, whatever, doing

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their senior year and I saw these pictures of everyone like going out and enjoying themselves

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and like, I wasn't.

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I was freaking taking the gene man.

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You know what I mean?

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That's what my life was and that's okay, you know what I mean because I learned a lot

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and I ended up not even going to Harvard anyways, but like I learned a really important

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lesson.

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When I went through that four months of four hours a day plus, was that like, you can

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do whatever you want if you actually put enough work into it and I know that sounds

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really tried and overused so I apologize, but like, I think a lot of times it's the degree

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of effort that most people miss, you know what I mean?

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And like the degree of sacrifice, the degree of pain that they have to go through and

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it's like, well, this is what it takes me to do.

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Well, if I just do more than that, I'll grow, but a lot of times it's like, especially

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like even in lifting, it's the same thing like if you, if it takes you one workout a week

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for legs to maintain, sometimes two workouts a week aren't really, isn't really going

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to push you and get your body in a state that it needs to grow, right?

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Like you have to break it down to the point where it's like fearing for its life and

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that's where adaptation starts happening because the stimulus is efficient to cause change,

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right?

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And so it's the same thing with you and maybe the pain that you feel right now, I don't

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know who's watching this, but if you just had a really rough holiday season, I hope you

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didn't, but if you did, and you're like, I don't know what I'm going to do in January.

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If you have that feeling like, let it be the stimulus that forces you to grow and don't

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take it as a negative, take it as a positive because maybe this is that moment that pushed

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you over the edge to get you to grow to do what you should be doing or that you have wanted

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to do, but you haven't had a stimulus that was strong enough.

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And just like be okay with the fact that feeling shitty might just be the precursor to getting

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you to feel good eventually, right?

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Like my knees right now, because I'm doing the, I'm doing the high tide challenge everyone

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to like train like Alex, so I'm doing it too.

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Like right now my knees are aches, you know what I mean?

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And every time I walk, like my knees are aches, it is not sustainable, but a lot of times

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the periods of growth that I've noticed in my life have not been steady, they haven't

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been like this.

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They've been spurts and plateaus, spurts and plateaus and it's been the same thing physiologically

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with muscle and fat loss in my life that I usually, every year I only gain muscle for

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probably two periods of time that are very punctuated and then the rest of the time I'm

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pretty much maintaining because I don't have the attention to put to it, right?

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And so I think it's the same thing with businesses that like you have these moments where

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you have, like you clear your plate enough that you have enough attention to go all in

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on this one thing and then you have this huge massive growth period and then plateaus.

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And then you restabilize and you find to the new maintenance of what, you know, the

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one time a week you need to do lakes, I'm using the parallel between business and working

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out.

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And then you can finally reestablish what that new formula is going to be, insert the

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amount of problems that I need to do, my test score goes up, insert the amount of volume

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that I do in training, I gain more muscle, insert the amount of calls I make to reach

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out to leads, the more amount of money I make, right?

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There are these parallels and I remember when I figured out that one which is the amount

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of outreach attempts I add with leads was directly poor for much money I made and I was

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like, huh, how about that, right?

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Like there are plenty of, like the amount of sales conversations that I have is directly

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proportional to my closing percentage.

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There's tons of these parallels in business and a lot of us don't think, like don't understand

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what volume really means.

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And so volume, like you might think like, well, if I sell, you know, five people a week,

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well that might just be maintaining your sales skills.

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You might have to up to 30 people a week in order to really put a new stimulus on your

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brain and give it enough attention and enough reps and enough practice to actually achieve

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a new level of mastery for that skill, right?

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Same thing for reaching out to leads, same thing for managing your team.

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Maybe like you need to have one on one's every single day with one of your, each of your

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team members not just for them, but for you so that you become a better leader so that

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you become a better coach, right?

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Like it's, it's the same thing and so trying to figure out the dose response relationships

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that are like that exists in your life is like literally the key to unlocking whatever

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you want.

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And then being able to once you identify what the equation is, be okay with the sacrifice

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and what it costs to put the input in and then the period of delay before you get the output.

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And so that was, that was my, my Trevor and Alex conversation that had this morning was,

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it was like, I feel like a lot of people don't actually know what level of effort is necessary

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in order to achieve the body or the muscle gains that they want and the amount of discomfort

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that they have to go through.

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And I say this not to brag, but I think mostly because I'm somewhat masochistic.

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And because I've been like, despite the fact that I'm kind of young, I've been training

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since I was 13, like I had programming written out since I was 13.

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And so people are like, man, you have so much muscles like I'm training for 16 years,

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you know what I mean?

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And I've had a young man's body to be able to train with hopefully an old man's understanding

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of the gain.

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And so it's been the balance between the two of those things, but virtually every time

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someone comes to train with me, and like Lila was a trainer and she was a high level trainer

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before she came to start like, before she and I started doing, and I'm hopefully, you

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know, I don't get a jab in the ribs later for saying this, but Lila gained more muscle

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in the first 18 months of us being together than she had in the years of training before

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that.

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And she attributes into the fact that like she just didn't know how much volume like people

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did.

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And I've had some gymwards fly out, I've had other people, other fitness people who

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have ended up coming to like train with me.

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And I don't do it to be special, it's just like this is what I'm used to now.

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But like I always invariably get the question like, are we done yet?

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Are we going to move on to the next exercise?

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Because like we're like seven, eight sets into this one exercise and I'm like, oh, we

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got three more.

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They're like, really?

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Like actually?

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And again, then we're going to do the same thing for the next exercise, the same thing

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for the exercise after that.

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Because if like, I want my back to grow, I need it to get to a point where it's going

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to like feel a stimulus that's sufficient in order to feel like it needs to adapt.

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And so, um, and then like the thing is it's not just doing that today, but do it coming

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back tomorrow when you're sore and tired and doing it again.

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And then coming up at the next day and when you're sore and you're tired and doing

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it again.

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And I think that that's what people lack from the hypertrophy standpoint.

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I don't know.

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I do a lot more volume than most people do, like period, especially if you look at like

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a weekly volume standpoint, maybe one guy does a huge leg assault one day a week.

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I do the same assault seven days in a row and so over the period of like 10 weeks, I literally

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did seven times the volume he did.

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And all I ended up getting was maybe twice the gains.

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But in a world of diminishing returns, I still return to more.

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You know what I mean?

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And so the same thing with sales, the same thing with running your team, the same thing

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with reaching out to leads is like a lot of times the diminishing returns that we get

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are still returns.

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But the amount that you get from each of the returns despite the fact that they are smaller

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is disproportionate in the amount of gain that you get in terms of skill and the in terms

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of how much your business can grow.

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Because let's say you're running on a 15% margin, um, industry averages eight to 12 for

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gyms.

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If you can just squeeze an extra 20% out of all of the systems I just walked out through

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acquisition and retention, ascension, et cetera, right?

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And you can push your your margin from 10% to 30%, you just tripled your business and

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it seems like you're only squeezing up 20%.

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But in reality, what that means to the business might mean a tripling of how much money to

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make.

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And that's the difference between the champions and the people who feel like they're working

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hard, but actually, I hope it doesn't come off really arrogant.

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That's not my intention at all.

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It was just wanted to share a couple of things that have helped me.

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So anyways, guys, I hope you guys had an amazing Christmas, um, very restful.

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And I hope you guys are buckling up for the sprints between now and May that we all get

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to have with the wind in our sales, um, and still a fraught the economy despite the recession

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that is going to come.

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Um, we still have a pretty fraught the economy.

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So you guys should be doubling down and, um, pillaging and taking everything that you

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can, um, between now and summertime.

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So buckle up, get your teams ready.

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Um, otherwise, if you're still on here, drop a comment, drop a like, maybe it'll be useful

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for some of your trainers, um, or maybe in that hard time or maybe you were in that hard

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time, um, of like, okay, I've identified the input, but I haven't seen the output yet.

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And that's okay.

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It's part of the game.

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Um, and hopefully you enjoy the game because it's all about anyways.

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So lots of love guys.

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Have an amazing day.

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And I'll catch you guys soon.

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Bye.