2914: 5 Rules for Building a Lagging Body Part (The Ones Nobody Tells You)

In this episode the guys break down the five rules for building a lagging body part — train it longer, train it more often, train it first in the workout, take volume away from the rest of the body to fuel it, and eat in a calorie surplus. They also get into calf insertions and how high versus low insertions determine whether you're built for speed or strength , Adam microdosing GLP-1 for inflammation and knuckle swelling, Justin's KLOW and cognitive peptide stack from Vita Bella. Then they coach live callers submitted through mplivecaller.com.

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0:00 - Intro
2:14 - 5 rules for building a lagging body part
3:06 - Rule 1: Train it longer — more volume on that body part in the workout
8:01 - Rule 2: Train it more often — increase frequency from twice to three times a week
8:43 - Rule 3: Train it first — prioritization is backed by data on strength and muscle gains
11:28 - Rule 4: Take volume away from the rest of the body — you can't just add on top
15:04 - Rule 5: Eat in a calorie surplus — you cannot build without fueling
17:17 - Calf insertion science — why high insertions produce speed and low insertions produce strength
20:28 - Tito Ortiz has the biggest head Justin has ever seen in person
22:33 - Swimmer body type is the one build that is perfect for one sport and nothing else
24:04 - Catrina caught Adam spitting in the toilet before peeing — his son does it too
28:07 - Joe Wieder stole Robby Robinson's body for his famous supplement bust photo
32:33 - Justin's KLOW and cognitive peptide combo from Vita Bella — clarity, memory recall and BDNF
36:36 - 441,000 of 1 million new millionaires in 2025 came from the US
40:23 - Open AI's model escapes a locked computer to cheat on its own cybersecurity test
47:47 - The Odyssey movie backlash — Sal's boring review goes viral and proves nobody thinks for themselves
53:44 - Man receives heart transplant and marries his donor's widow — both later die by suicide
57:57 - Eight Sleep reviews — hot sleepers and couples with different temperature preferences benefit most
1:01:49 - Caller: Molly (Texas) — returning caller, blood clot during pregnancy, rebuilding strength before second baby
1:21:31 - Caller: Michelle (Ontario) — 30-day check-in, energy improving, nutrition consistency the next goal
1:30:50 - Caller: Stuart (New York) — stage 4 melanoma, immunotherapy, 35 years of training, how to stay active through treatment
1:49:19 - Caller: Sandy (Connecticut) — 90-day update, 4.4lbs of muscle gained, church walking group launched, trainer Greg gets a shirt