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Mind Pump: Raw Fitness Truth

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MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
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Episodes

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Published 2023-01-30

2000: What 2000 Episodes Has Taught Us About Podcasting

55 min
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In this episode Sal, Adam & Justin cover twelve things they have learned about podcasting after recording 2,000 episodes.

  • Learning along the way through trial and error. (2:25)
  • 12 Lessons 2000 Episodes Has Taught Us About Podcasting.

  • #1 - Sound is VERY important. (3:19)
  • #2 - Communicate to your audience, not your peers. (7:46)
  • #3 - Be CONSISTENT with time/day drops and episodes per week. (10:57)
  • #4 - Sponsorships won't make you money until you are already huge. (14:25)
  • #5 - The best combination is entertainment with information. (17:48)
  • #6 - Use analogies and storytelling. (22:53)
  • #7 - Dead air is ok (For interviews, shut up and let the guest talk). (26:56)
  • #8 - Some episodes are to get new listeners, and others are for old listeners. (32:31)
  • #9 - Have something good to say and say it often. (37:08)

  • #10 – Hook them early. (41:00)

  • #11 - Be ok with sucking. Keep going. (45:21)
  • #12 - Always seek ways to improve your craft. (49:42)

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Published 2023-01-28

1999: How to Avoid Losing Muscle on Vacation, Ways to Maintain Fitness as a Busy Parent, How to Balance Out Upper & Lower Body Development & More (Listener Live Coaching)

108 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Here are 4 ways to get a novel body part to respond. (2:07)
  • How there is so much we do not consider. (10:45)
  • Learning how to ask better questions using A.I. (16:22)
  • When you solve one problem, there is another on the other end. (18:10)
  • A good friend does not call another friend for a move. (28:30)
  • Being an advocate for your health. (31:30)
  • The origins of "I, Pencil." (39:55)
  • Caldera works! (41:19)
  • Has Dana White 'jumped the shark' with this new slap league? (42:27)
  • Kim Kardashian knows more about business than you. (45:24)
  • Is blue-collar work making a comeback? (51:04)
  • The tech layoffs are just beginning. (52:37)
  • A fitting example of why you do not want your government building things for you. (54:06)
  • How cheating is more about opportunity than reality. (55:24)
  • Shout out to @jasminestar. (56:51)
  • #ListenerLive question #1 – Any advice on how to keep my gains while on a month-long vacation? (58:13)
  • #ListenerLive question #2 – Does intense conditioning diminish the effects of muscle recovery? (1:13:47)
  • #ListenerLive question #3 – How do you get over the bodybuilding mentality of always chasing that pump and wanting to always bulk diet to try and feel bigger and bigger? (1:24:08)
  • #ListenerLive question #4 – Is there any way to transition my lower body into a trimmer, more dense muscular structure? (1:36:19)

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Published 2023-01-27

1998: The Benefit of Rack Pulls for Back Development, How to Resume Training After Taking Time Off, the Most Effective Ab Exercises & More

75 min
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In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

  • Mind Pump Fit Tip: Don't be so quick to discredit bro-science! Often, it's rooted in truth, and they don't know how to explain it properly. (1:52)
  • The impact of the cold plunge and the value of breath work. (10:33)
  • Sal's young silly moment. (26:27)
  • Horses DO NOT like Justin. (29:52)
  • Why the guys recommend Magic Spoon for bulking. (34:57)
  • Can cannabis be paired with fitness? (36:24)
  • Why are celebrities so messed up? (38:41)
  • Better sleep, bigger balls! (46:40)
  • Organifi is vegan-friendly. (47:46)
  • ChatGPT's CRAZY numbers! (49:29)
  • A computer that can read your dreams. (54:54)
  • Shout out to Robb Wolf! (58:12)
  • #Quah question #1 - I've been doing conventional deadlifts for a while now and have noticed massive improvements. I've seen a lot of debate as to whether rack pulls or conventional deadlifts are better for back development. What are your thoughts on this? (59:27)
  • #Quah question #2 - I want to do the advanced version of Maps 15 and I have an EZ Curl Bar at home but not a straight bar. Are there any significant differences between the two types or would I be ok using the EZ curl for the exercises? (1:03:21)
  • #Quah question #3 - How can I keep my body from swinging when doing hanging leg raises due to core stability issues or is there an alternative movement to replace these? (1:08:55)
  • #Quah question #4 - Should you start a MAPS program over if you had to take a week off due to illness, travel, etc., or pick up where you left off? (1:12:03)

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Published 2023-01-26

1997: Zuby Goes Off on Woke Culture, Freedom, Abortion & Other Third Rail Topics

164 min
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In this episode Sal, Adam & Justin have an uncensored conversation with Zuby who does not shy away from the difficult subjects that have divided much of the nation.

  • Why he thinks the way he does. (2:10)
  • Living in an age of denial and cowardness. (5:45)
  • The Long March Through the Institutions theory. (11:51)
  • The concept of neo-racism. (14:50)
  • The two advantages we have over our ancestors. (21:41)
  • The power of tribalism. (23:20)
  • Fighting human nature. (29:28)
  • How parasitic ideas can spread. (31:57)
  • Why humans are inherently religious. (36:39)
  • Zealotry is a personality trait. (41:05)
  • Will the pendulum swing back? (47:33)
  • Disparity doesn't equal discrimination. (53:32)
  • The demonization of monogamy. (1:06:55)
  • Why he tends to question authority. (1:10:28)
  • How the 2nd amendment checks against global tyranny. (1:18:50)
  • The role fitness plays in personal responsibility and growth. (1:23:19)
  • The problematization of society. (1:34:28)
  • Why he believes all modern western countries have eugenic policies. (1:36:44)
  • Pro-life vs. pro-choice. (1:39:45)
  • The deep population agenda. (1:57:40)
  • His biggest concern with the push for transgenderism on children. (2:03:10)
  • Why he believes we have passed peak 'woke'. (2:06:11)
  • Zuby the Maverick. (2:11:06)
  • Imagining if the virus was worse. (2:15:30)
  • Why every social movement without a clearly defined finish line will ultimately end up what it set out to fight against. (2:18:55)
  • The importance of checking power. (2:25:20)
  • The problems with lazy thinking. (2:28:08)
  • Why he is pro-human. (2:30:57)
  • His early approach to his rap career. (2:34:45)
  • Not taking his success for granted. (2:40:07)
  • Good ideas do not require censorship. (2:42:20)

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Published 2023-01-25

1996: What to Do If You Feel Like You Are Losing Muscle When Cutting, Ways to Overcome a Recurring Back Injury, How to Improve Performance as a First Responder & More (Listener Live Coaching)

126 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: The BEST time of the day to eat a high-protein meal is breakfast time! (2:55)
  • How long will Sal last on Instagram if he gets back on? (8:39)
  • Time to ration those eggs! (12:36)
  • MAPS Symmetry WORKS! (14:20)
  • The CRAZY story of Kai the hatchet-wielding hitchhiker. (17:58)
  • The homeless crisis. (27:43)
  • Are at-home workouts here to stay? (33:07)
  • Cold water emersion vs active recovery. Which is better? (42:13)
  • The knock-on scientism. (46:51)
  • Food pyramids are silly. (52:55)
  • Shout out to Faded Barber Shop! (56:44)
  • #ListenerLive question #1 - What can you do when you're losing weight on your cut, but you don't look any leaner? (58:36)
  • #ListenerLive question #2 - What is the best way to program workouts for wildland firefighters? (1:12:17)
  • #ListenerLive question #3 - Is it possible to build muscle post-menopause? (1:28:18)
  • #ListenerLive question #4 - Any advice on how to shift your mindset in the gym after going through multiple back surgeries? (1:49:59)

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Published 2023-01-23

1995: Seven Reasons Your Favorite Fitness Influencer is Unhealthy

45 min
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In this episode Sal, Adam & Justin cover seven less than ideal traits many fitness influences possess.

  • The origins of body dysmorphia in the fitness space. (3:09)
  • Hacking the game through social media. (5:44)

  • 7 Reasons Your Favorite Fitness Influencer is Unhealthy.

  • #1 - They have an eating disorder. (9:02)

  • #2 – They abuse exercise. (15:51)

  • #3 - They are narcissists. (21:01)

  • #4 – They are body obsessed. (25:51)

  • #5 - They have substance abuse issues. (30:31)

  • #6 – They aren't authentic. (33:22)

  • #7 - They aren't fitness/health experts. (40:14)

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Published 2023-01-21

1994: The Mineral Deficiency That Can Cause Horrible Sleep, Headaches & Fatigue, What to Do When Cutting Alcohol Doesn't Seem to Improve Fat Loss, the Truth About Rounded Back Deadlifting & More (Listener Live Coaching)

116 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Start focusing on building the muscle and then switch programs to take advantage of novelty. (1:48)
  • Mind Pump Kitchen: Sal's schnitzel featuring Butcher Box's heritage pork. (9:50)
  • How quickly things can compound. (12:59)
  • Sportsball with Mind Pump. (17:51)
  • When the old becomes cool again with the youth. (21:42)
  • Divorce statistics and common lies. (23:03)
  • Why we protect the Delta smelt. (35:27)
  • Sending love to those effected by the California flooding. (39:36)
  • A single dose of testosterone increases sexual impulsivity in men, study finds. (40:17)
  • Mind Pump's red-light therapy protocols. (41:20)
  • Justin's tick experience. (44:32)
  • How Sal used injectable glutathione from MP Hormones to beat a cold. (51:15)
  • Shout out to @Lowcostcosplayth. (54:23)
  • #ListenerLive question #1 – Should I be concerned with weight, number of calories and/or workout intensity in order to keep my cycle? (55:31)
  • #ListenerLive question #2 - Why I am experiencing terrible sleep, massive headaches, and low energy when cutting from an extended bulk? (1:08:17)
  • #ListenerLive question #3 - How can I reset my gut and brain health after being a heavy drinker for over 25 years? (1:21:56)
  • #ListenerLive question #4 - What are some other ways I can help my clients improve their positions/posture and not feel like I'm wasting their time? (1:43:05)

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Published 2023-01-20

1993: The Truth About Training & Eating for Your Body Type, the Nutritional Value of Whole Milk Vs. Non-Fat Milk, Training With a Coach Vs. Following a Program & More

76 min
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  • Mind Pump Fit Tip: A poor gut means poor health. (1:52)
  • Max is so moody. (14:17)
  • Sometimes kids just need to express their feelings and let them out. (18:28)
  • Kids inherited traits. (21:24)
  • The outlandish new medical recommendations for obese children. (26:46)
  • Introducing Mind Pump's newest partner Hiya. (32:47)
  • The man with three legs. (35:35)
  • A dirty way to sell supplements. (38:42)
  • David Goggins is a SAVAGE! (42:45)
  • The fascinating Bajau people. (47:12)
  • Nike's brilliant move. (53:32)
  • Shout out to @biglittlefeelings. (59:15)
  • #Quah question #1 - Do you guys consider body types with training and nutrition? (1:00:15)
  • #Quah question #2 - When is an individual better off hiring a coach vs. following a program like MAPS? (1:02:59)
  • #Quah question #3 - Can I train for a bodybuilding show and a ½ marathon at the same time? (1:06:41)
  • #Quah question #4 - Which is better for you, whole or low-fat milk? (1:09:28)

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Published 2023-01-19

1992: How to Visibly Change Your Body in 30 Days

34 min
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In this episode Sal, Adam & Justin cover ten different ways to transform your body in 30 days.

Disclaimer for the audience. (1:25)

10 Ways to Visibly Change Your Body in 30 Days.

  • #1 - Cut calories 500-1000 below maintenance. (7:37)
  • #2 - Take 10k, 12k, 14k then 16k steps. (9:37)
  • #3 – Cut carbs the most. (13:31)
  • #4 - Only eat unprocessed food. (15:04)
  • #5 - Eat over 1g protein per lb. of body weight. (19:11)
  • #6 – High fiber targets. (21:20)
  • #7 - Introduce 1 higher calorie day a week. (22:54)
  • #8 - Lift weights 3 days a week full body. (26:15)
  • #9 - Prioritize sleep EVERY DAY. (29:12)
  • #10 - Zero alcohol, junk food, anything "bad." (32:08)

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Published 2023-01-18

1991: How to Train to Perform a One-Arm Pull-Up, Ways to Balance Out Strength Between the Left & Right Side of Body, Tips for Overcoming a Postpartum Plateau & More (Listener Live Coaching)

98 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Cardio can ACTUALLY build muscle. (3:12)
  • Context matters! (12:32)
  • The anabolic effects of whole eggs. (19:50)
  • The prevailing theory is that the human digestive system is closer to a pig than a primate. (28:08)
  • The value of hitting protein targets. (31:29)
  • The untapped, wild peptide market. (36:54)
  • The two revolutions we are on the cusp of. (44:49)
  • Mind Pump talks A.I. (46:35)
  • Ned's Sleep Blend works. (52:12)
  • How Joy Mode's ingredients are science-based. (56:39)
  • Shout out to Eric Trexler! (57:54)
  • #ListenerLive question #1 - I recently started MAPS Anabolic and noticed one side is drastically weaker than the other. Should I finish Anabolic and then get MAPS Symmetry, or would I be better off starting over with Symmetry now to get myself aligned? (59:28)
  • #ListenerLive question #2 - What is the best way to build strength to achieve a challenging calisthenics goal? (1:04:33)
  • #ListenerLive question #3 - Is it possible to become metabolically adapted to a high training volume to the extent that a person will need to maintain a higher volume to get results? (1:13:33)
  • #ListenerLive question #4 - While going through a prolonged fast, how do you adjust your training on those days? Also, how do you reintroduce food after fasting? (1:30:49)

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Published 2023-01-16

1990: Nine Reasons People Stop Working Out (& What to Do About It)

34 min
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In this episode Sal, Adam & Justin cover nine reasons people stop working out and how to get back on track.

  • Nine Reasons People Stop Working Out (& What to do About it). (1:45)

  • #1 - Lack of motivation or interest. (2:36)
  • #2 - Lack of time. (4:51)
  • #3 – Boredom. (8:43)
  • #4 - Injuries or health issues. (11:00)
  • #5 - Financial issues. (14:17)
  • #6 - Lack of progress. (16:38)
  • #7 - Life changes. (22:04)
  • #8 - Lack of accountability. (25:23)
  • #9 - Lack of proper guidance and instruction. (29:24)

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Published 2023-01-14

1989: Conjugate Method Review, How to Strength Train for a Triathalon, Tips for Hitting a PR & More (Listener Live Coaching)

110 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: You can get JACKED for under $10. (2:19)
  • Introducing Mind Pump's newest sponsor, Mobility Wall. (13:08)
  • Why haven't we been contacted by aliens? (16:06)
  • Pay attention, Open A.I. is knocking on our doors. (19:53)
  • The rarest types of employees. (35:34)
  • Sal's Organifi Red Juice caffeine protocol. (47:18)
  • Shout out to Robyn Gobbel. (50:55)
  • #ListenerLive question #1 - How can I boost strength, speed, and endurance for an upcoming triathlon? (52:08)
  • #ListenerLive question #2 - When and how should I structure my PR days for MAPS Powerlift when I finish? (1:09:42)
  • #ListenerLive question #3 - How can I train to get the best bang for my buck for both endurance and strength? (1:30:46)
  • #ListenerLive question #4 - How do you feel about the conjugate method of training? (1:38:52)

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Published 2023-01-13

1988: Dumbbells Vs. Cables, How the Central Nervous System Influences Performance & Recovery, the Difference Between Intermittent Fasting & Calorie Restriction & More

79 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

  • Mind Pump Fit Tip: If you're going to do some sets to failure, make them HIGH rep sets. (2:43)
  • Nitrous is scary. (9:53)
  • Fast cars with Mind Pump. (11:05)
  • Why isn't Justin in the studio? (14:40)
  • What did we do before the internet? (16:22)
  • Stress and relationships. (18:44)
  • Why obesity hasn't been labeled a disease. (23:49)
  • Another brilliant way to use Kreatures of Habit. (31:38)
  • The desire to go viral. (32:12)
  • Solein is potentially one of the most disruptive things for the food market. (35:35)
  • So, do you want to be a little bit taller? (39:31)
  • Caldera Lab is exploding! (41:56)
  • Larry Wheels body transformation. (44:44)
  • An update on Sal and Justin's MP Hormones cognitive protocol. (49:51)
  • Shout out to Paul J. Fabritz! (54:11)
  • #Quah question # 1- What is the benefit of cable movements when compared to their dumbbell counterparts? (57:00)
  • #Quah question #2 - Can or should women take the week off lifting during their period? And if so, what should they do in place of lifting? (1:03:11)
  • #Quah question #3 - Is intermittent fasting the same as calorie restriction? (1:07:05)
  • #Quah question #4 - Could you explain more about the central nervous system and how it influences performance and recovery? (1:10:22)

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Published 2023-01-12

1987: How to Burn Fat & Build Muscle at the Same Time

41 min
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In this episode Sal, Adam & Justin cover ten ways to achieve the "Goldilocks Zone" of building muscle and burning fat at the same time.

Why is this so hard to master? (3:01)

  • #1 – Lift weights. (10:02)
  • #2 – Focus on big lifts. (11:04)
  • #3 – Don't do cardio. (12:54)
  • #4 – Eat in a small deficit. (16:53)
  • #5 - Interrupt with a caloric surplus. (19:21)
  • #6 – Eat HIGH protein. (22:52)
  • #7 – Carb cycle. (24:36)
  • #8 – Prioritize sleep. (27:05)
  • #9 - Supplements that can help (creatine, HMB, BCAA). (31:48)
  • #10 - Test body fat weekly to gauge progress to move levers up and down. (34:41)

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Published 2023-01-11

1986: How To Make Strength Gains On A Cut, Reducing Workout Fatigue, & MORE

95 min
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In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Why there may be MORE value in getting bloodwork done when you feel great. (2:53)
  • Kids, their brains, and setting limits as parents. (16:55)
  • The great decline in adolescent risky behaviors. (30:50)
  • Paleo Valley's beef sticks are an excellent source of protein. (39:29)
  • The challenge with NASA's new asteroid-hunting telescope. (41:28)
  • The viral chairbender. (45:14)
  • The recession is inevitable. (47:30)
  • Good/bad marketing for Tesla? (51:35)
  • Tennessee's great new law. (52:53)
  • LMNT's value for breastfeeding moms. (54:54)
  • Shout out to HumanProgress.org! (57:01)
  • #ListenerLive question #1 – Why did I see massive strength gains during a cut? (58:39)
  • #ListenerLive question #2 – If I only have 45 minutes in the morning to work out, is it more beneficial to wake up earlier to prime before my full-body workout or prioritize sleep? (1:07:17)
  • #ListenerLive question #3 – In MAPS Anabolic Phase 3, should I focus on dropping the weight, or is it worth doubling the rest periods to focus on adding more weight? (1:17:39)
  • #ListenerLive question #4 – Can you make gains only by working out 15 minutes a day? I'm currently working my way through MAPS 15 advanced and was wondering why in phase II there are no shoulder exercises. (1:23:49)

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Published 2023-01-09

1985: The 6 Types of Fitness Influencers You Should Unfollow

40 min
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In this episode Sal, Adam & Justin cover six types of fitness influencers that will waste your time.

  • Is the space getting better or worse? (3:07)
  • The 6 Types of Fitness Influencers You Should Unfollow.
  • #1 - Fake authentic. (9:49)
  • #2 – Sells their body. (13:26)
  • #3 – My way is the only way. (17:49)
  • #4 - Hype, beast mode, motivation. (23:50)
  • #5 – Zealots. (30:11)
  • #6 - Algorithm chasers. (32:19)

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Published 2023-01-07

1984: How to Prepare for a 100+ Mile Hike, Tips for Overcoming Hip Pain, Ways to Troubleshoot Extreme Fatigue & More (Listener Live Coaching)

107 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: If you want better chances at success, address the BEHAVIORS that lead to the results. (1:59)
  • You can't become a better parent without becoming a better person. (8:59)
  • Teaching children to have a good relationship with food. (16:37)
  • What's going on with the recent egg shortage? (22:53)
  • Sal's cognitive protocol with MP Hormones. (28:13)
  • Justin's Icelandic massage. (30:45)
  • Justin's Scottish/Icelandic Adventure. (33:00)
  • Another study reiterates the Mind Pump message on resistance training. (45:23)
  • Utilize those free Mind Pump resources! (51:21)
  • Following up on a recent Listener Live caller. (53:02)
  • Butcher Box is giving away the house! (54:05)
  • Shout out to Dr. Cabral! (57:43)
  • #ListenerLive question #1 - Your thoughts on how I can mold MAPS Programs into training for a 125-mile hike over a 10-day time frame? (58:42)
  • #ListenerLive question #2 - Could my hip pain be caused by the depth of my barbell squats or is there something else that I should be doing mobility-wise? (1:17:21)
  • #ListenerLive question #3 - Could eating too much protein affect your body fat percentage? (1:27:45)
  • #ListenerLive question #4 - Any advice on remedies to combat extreme fatigue? (1:38:09)

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Published 2023-01-06

1983: The Truth About the Carnivore Diet, How to Properly Retract Your Shoulder Blades When Lifting, the Benefits of Adding Deload Weeks Into Your Training & More

80 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

  • Mind Pump Fit Tip: Obesity is NOT a disease! It's a result of choices and your lifestyle. (3:00)
  • The alarming potential direction of A.I. (10:25)
  • Twitter is cool. (22:58)
  • Equinox's New Year's marketing ploy. (26:43)
  • NCI's coach's toolkit. (31:04)
  • Dana White's slap heard around the world. (33:43)
  • Another study shows the recovery benefits of red-light therapy. (45:32)
  • Andrew Tate is back in the news. (48:28)
  • Shout out to the @goodnews_movement! (55:45)
  • #Quah question #1 - What are your thoughts on the carnivore diet? (57:36)
  • #Quah question #2 - What are some of your best cues to get someone to retract their shoulder blades using the correct muscle pattern so their shoulders aren't rolled forward? (1:06:26)
  • #Quah question #3 - What are your thoughts on deload weeks? (1:10:30)
  • #Quah question #4 - Is it effective to do your compound lifts at the end of your workouts? With the gyms filling up currently, sometimes it's hard to get the main lifts in at the beginning. (1:14:10)

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Published 2023-01-05

1982: Why You Need to Prioritize Lifting Weights in 2023

52 min
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In this episode Sal, Adam & Justin why lifting weights is the number one activity to focus on in 2023.

  • Why strength training is the superior form of exercise. (1:49)
  • Why do people struggle with consistency? (4:45)
  • Be realistic about how often you can consistently exercise for the rest of your life. (8:37)
  • The problems with goal setting. (10:40)
  • The most important factor to consider is how your workout tells your body to adapt. (16:42)

  • The Main Adaptations of Lifting.

  • #1- Lift weights and burn more calories. (23:20)
  • #2 - Build a better hormone profile. (27:03)
  • #3 - Get your caloric maintenance up by strength training. (28:45)
  • #4 – Best for the modern lifestyle. (30:27)
  • #5 - Requires less time in the gym. (32:54)
  • #6 - Easier to maintain. (35:27)
  • #7 - Brain and heart protection. (37:34)
  • #8 - Muscle memory. (38:48)
  • The best exercises, rep ranges, and intensity levels. (42:08)
  • Where to start for each fitness level. (48:28)

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Published 2023-01-04

1981: How to Kickstart Muscle Growth That Has Stalled, the Benefits of Switching From a Split to a Full Body Workout, How to Spot a Bench Press & More (Listener Live Coaching)

92 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Are you trying to get your biceps to respond? Try these two often-neglected exercises! (2:54)
  • The potential dangers of A.I. (6:12)
  • How cannabinoids can regulate inflammation. (28:24)
  • What the Colorado Experiment highlights. (31:27)
  • How both sides are playing the game. (37:13)
  • Is Elon an alien? (41:07)
  • Dihexa, the limitless peptide. (43:30)
  • Obesity's connection to hair loss. (46:20)
  • NFTs? (48:12)
  • An interesting theory about Michael Jackson. (50:23)
  • The green juice is clutch while traveling. (53:46)
  • Shout out to @RAWFORUM_FUNCTIONAL_FIT. (54:51)
  • #ListenerLive question #1 - Will I still build muscle coming from a 5/6 day split to a program like MAPS Anabolic? (56:16)
  • #ListenerLive question #2 - What is your advice on how to schedule and program my workouts when parts of my body lag so far behind others? (1:01:16)
  • #ListenerLive question #3 - Any advice on how to gain weight and mass this winter? (1:12:01)
  • #ListenerLive question #4 - What is the best way to spot a bench press? (1:22:36)

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Published 2023-01-02

1980: Six New Year's Resolutions You Can Accomplish in 2023

40 min
View

In this episode Sal, Adam & Justin cover six health-based goals that anyone will benefit from and can achieve in 2023

  • 6 New Year's Resolutions You Can Accomplish in 2023. (1:53)
  • #1 - Mental health. (One day a week fast from social media.) (7:05)
  • #2 - Spiritual health. (5 minutes a day pray, meditate, breath work, or practice gratitude.) (13:23)
  • #3 - Relationship health. (Once a week intentionally connect with someone.) (19:55)
  • #4 - Physical health. (Walk 5 mins after breakfast, lunch, and dinner.) (25:19)
  • #5 - Financial health. (Set a percentage of every paycheck and save it.) (30:29)
  • #6 - Intellectual health. (Read a paper book for 5 minutes before bed every night.) (36:12)

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Published 2022-12-31

1979: How to Determine Your Maintenance Calories, Ways to Adjust Your Workout if Some Body Parts Are Developing Faster Than Others, In-Season vs. Off-Season Training for Athletes & More (Listener Live Coaching)

106 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: If you drink alcohol, you can mitigate the effects by following these steps. (1:52)
  • The guy's plans and goals for the New Year. (7:18)
  • You have the power to change what you consume! (16:58)
  • If you are easily offended, you are easily manipulated. (18:58)
  • The dangers of mob mentality via social media. (20:45)
  • Why are people so naïve? (26:46)
  • What is the allure of OnlyFans? (31:29)
  • The loneliness epidemic. (38:19)
  • Continued excellent reviews for Peak Power! (45:16)
  • Funny ads from the past. (46:03)
  • We messed up our kids. (48:05)
  • Shout out to Rob Dyrdek. (54:36)
  • #ListenerLive question #1 - If you were starting out running the RGB bundle, how would you periodize mini bulks and mini cuts to achieve your desired body composition? (57:29)
  • #ListenerLive question #2 - How would I program my workouts in-season, so that I can be in great shape during the off-season? (1:10:00)
  • #ListenerLive question #3 - Can I still be strong, functional, and stable in my upper body if I don't intend to build all my muscles to the same level? (1:18:52)
  • #ListenerLive question #4 – Do you have any preferred methods for homing in on your exact TDEE to ensure you know your maintenance levels for a proper bulk or cut? (1:31:10)

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Published 2022-12-30

1978: Good Mornings Vs. Romanian Deadlifts, the Truth About Soreness as an Indicator of Workout Effectiveness, the Effectiveness of Unilateral Training for Overcoming Aches & Pains & More

70 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions from the Sunday @mindpumpmedia Quah post.

  • Mind Pump Fit Tip: The two MOST important things to focus on when you make goals are HOW you make those goals and WHY you make those goals. (2:29)
  • Get your Journeyman shirt today! (12:57)
  • Gymnastics, for kids, is the best! (14:21)
  • Kreatures of Habit's special Mind Pump hook-up! (23:25)
  • The Andrews' Scotland/Iceland trip. (24:30)
  • The most difficult languages to learn. (31:41)
  • Nature does NOT care. (38:41)
  • Dad rules. (42:20)
  • This is a clear example of a lazy employee. (43:31)
  • #Quah question #1 - Is there a specific benefit to good mornings vs Romanian Deadlifts? (52:22)
  • #Quah question #2 - I used to get pretty sore the day after a workout, but now I hardly feel anything. I am practicing progressive overload and I think my strength is going up. Am I not pushing myself enough? (56:37)
  • #Quah question #3 - Is unilateral training for a period of time an ideal way to fix any aches that come from lifting? (59:37)
  • #Quah question #4 - What is the best way to capitalize on a big day of eating, lift the same day prior to the meal or the next morning after the meal? (1:05:13)

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Published 2022-12-29

1977: How to Become a Badass With Jen Cohen

96 min
View

In this episode Sal, Adam & Justin speak with Jen Cohen on how to win at the game of life.

  • Authenticity is rare. (1:54)
  • Using the chip on her shoulder as a superpower. (9:15)
  • The challenges of being bold. (13:58)
  • Don't discount yourself without trying. (20:22)
  • Humility is very underrated. (23:12)
  • Play the hand you are given and make it the BEST possible. (33:00)
  • Turning her failure into a lifelong win. (38:07)
  • The importance of being resourceful. (41:43)
  • Fitness is a microcosm of life. (44:52)
  • Don't be disingenuous. (50:43)
  • One for all, all for one. (58:20)
  • Money doesn't equal success. (1:04:45)
  • Life is NOT balanced. (1:09:28)
  • The devil is in the details when you are raising kids. (1:11:37)
  • How kids mirror what you don't like about yourself. (1:20:34)
  • Sometimes you need to give a little space. (1:24:00)
  • A mental trick in patience. (1:25:30)
  • The art of biting your tongue. (1:27:05)
  • You don't know until you don't know. (1:32:30)

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Published 2022-12-28

1976: How to Reduce Fat & Put on Muscle, Where & What to Eat When Traveling, How to Eat & Work Out for a More Feminine Look & More (Listener Live Coaching)

103 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Treat your workouts like a sport! (2:30)
  • How to do group training with integrity. (14:34)
  • What strength training has that NO other form of exercise has. (16:37)
  • When your grandfather kicks your a**. (18:21)
  • What will Chat GPT disrupt first? (28:19)
  • Is Elon a hypocrite? (36:20)
  • SleepMe PROFOUNDLY affects your sleep. (43:55)
  • Another reminder of why you should never fight. (46:26)
  • Why frequent use of digital devices to calm your child may backfire. (48:15)
  • Buy Vuori with your Christmas returns. (56:20)
  • Shout out to @Uncle_lazer! (58:01)
  • #ListenerLive question #1 – Any advice on re-comping your body from a large muscular build to a leaner build? (59:33)
  • #ListenerLive question #2 - What are the best places to eat when you are traveling and want to maintain a lean/healthy physique? (1:09:20)
  • #ListenerLive question #3 – Is going from a five-day-a-week workout program to a three-day-a-week hurting my metabolism? (1:17:58)
  • #ListenerLive question #4 – What is the best way to eat and exercise to look more feminine? (1:29:21)

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Published 2022-12-26

1975: How Organifi Scaled to Be a $100 Million Company With Mae Steigler

60 min
View

In this episode Sal, Adam & Justin speak with Mae Steigler, CEO of Organifi.

  • Mae's unforgettable Sal moment. (1:15)
  • From employee 1 to CEO. (3:34)
  • The 24-Hour Fitness connection. (6:05)
  • Her shift from animal to human health. (7:45)
  • Her unconventional rise to the CEO seat. (10:39)
  • The importance of building the foundation first. (12:51)
  • How did they source and create their first formulation? (16:13)
  • The biggest challenges of scaling a supplement company. (19:09)
  • The heartbeat of their company. (20:40)
  • Where does the bulk of their revenue stream come from? (25:34)
  • Any surprising markets they have found themselves in? (31:09)
  • The moment they knew Mind Pump was a special partner. (33:46)
  • The value in meshing customer service and sales. (35:53)
  • Organifi's criteria of who they work with. (41:02)
  • The evolution of the supplement space and what makes her excited about the future. (44:40)
  • Why their quality standards come first and foremost. (46:56)
  • The good, the bad, and the ugly when it comes to margins in the supplement space. (51:23)
  • Shaping the demand for higher quality products. (54:40)
  • The beautiful alignment between Organifi and Mind Pump. (56:19)

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Published 2022-12-24

1974: The Best Way to Work Out For Longevity, How to Adjust Your Training for a Cut Vs. a Bulk, the Best Workout & Diet for Mental Performance & More (Listener Live Coaching)

125 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Want an easy way to reduce your appetite, improve your stable energy, and balance your insulin levels throughout the day? Eat a high-protein breakfast with some fat! (2:21)
  • When you make a career out of making fun of people. (10:50)
  • Why do you breathe like that? (18:44)
  • Understanding and navigating gender roles. (21:42)
  • Adam is a BIG Crocs guy. (33:33)
  • Black holes are scary. (38:10)
  • The fear of having limitless energy. (39:50)
  • What will Chat GPT disrupt first?! (43:55)
  • Seed is the BEST probiotic on the market! (50:50)
  • The universe is weird. (51:50)
  • We are soft. (53:14)
  • Mind Pump's 12 Days of Christmas! (1:00:10)
  • Book your Mind Pump Park City trip today! (1:00:38)
  • Shout out to Chris Williamson! (1:02:20)
  • #ListenerLive question #1 - Can machines outperform the big three compound lifts? (1:03:45)
  • #ListenerLive question #2 - Should you train in different rep ranges during a cut and bulk? (1:26:03)
  • #ListenerLive question #3 - How should I change my training and nutrition in what's going to be the most stressful 5 months of my life? (1:36:09)
  • #ListenerLive question #4 - Leaving things like nutrition, stress, and sleep out of the picture, how should one exercise to live a long and happy life? (1:49:04)

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Published 2022-12-23

1973: How to Train to Hit a PR, the Best Workout Programs for Cutting & Bulking, Ways to Overcome Feeling of Social Anxiety in the Gym & More

83 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

  • Mind Pump Fit Tip: DON'T listen to your body! Instead, understand how to listen to your body's signals. (2:32)
  • The value in buying time vs. doing things yourself. (13:15)
  • Navigating the bell curve of the negative effects of kids watching television. (19:50)
  • How to mitigate the negatives of caffeine and maximize the positives. (32:33)
  • Maybe it's time to put the controller down. (34:33)
  • The things that annoy Mind Pump. (43:27)
  • Caldera glistens. (49:10)
  • Trigger sessions are anabolic. (50:52)
  • MAPS saves lives! (55:16)
  • Shout out to Nature is Metal! (56:28)
  • #Quah question #1 - If we don't have access to dip bars, what would you suggest as an alternative to dips? I have heard bad things about bench dips but don't know if they are true. (58:00)
  • #Quah question #2 - How do you structure a PR day? Sets, Reps, etc. (1:01:43)
  • #Quah question #3 - What MAPS Program do you recommend for bulking and cutting? (1:06:35)
  • #Quah question #4 - What are some tips for a person new to the gym that feels social anxiety or intimidation in the weight room? (1:10:58)

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Published 2022-12-22

1972: Back Building Master Class

44 min
View

In this episode Sal, Adam & Justin cover everything you know to build your back.

  • What you will learn in this episode. (1:40)
  • The importance and value of having a strong/healthy back. (2:49)
  • The muscles of the back and favorite exercises for each.
    • Lats. (11:28)
    • Trapezius. (18:22)
    • Rhomboids. (23:35)
    • Erector Spinae. (26:31)
  • Exercise types.
    • Pulldowns or rows. (28:42)
    • Deadlift. (30:04)
    • Pullover or straight arm pulldowns. (36:24)
  • Rep ranges. (38:48)
  • Tempo and technique. (40:34)

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Published 2022-12-21

1971: What You Can Do to Get Faster Results in the Gym, Ways to Break Through a Squat Plateau, How to Train for Endurance & Strength & More (Listener Live Coaching)

99 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: One of the most underrated factors when it comes to workout programming is rest periods! (2:59)
  • Silly movie titles. (10:19)
  • It works until it doesn't work. (14:15)
  • What the guys watch vs. their wives. (17:00)
  • Elon Musk, love him or hate him. (21:36)
  • The social media cesspool. (26:28)
  • "Real" vegans. (34:25)
  • Health is NOT about being rigid with everything. (35:55)
  • Justin is ALWAYS the life of the party. (41:26)
  • Mind Pump's predictions for Chat GPT. (45:58)
  • The importance and value of having a high-protein breakfast. (52:27)
  • #ListenerLive question #1 - Is there any value in getting a deep tissue massage, or some other form of therapeutic massage before jumping into my next MAPS program? (54:31)
  • #ListenerLive question #2 - I feel like I can be making faster progress in the gym. What programming and tips would you recommend? (1:02:00)
  • #ListenerLive question #3 - What are some ways to break through a squat plateau? (1:12:53)
  • #ListenerLive question #4 - When running, why do my legs give out faster than my cardiovascular system? (1:27:54)

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Published 2022-12-19

1970: Max Lugavere Gets Personal

87 min
View

In this episode Sal, Adam & Justin get personal with Max Lugavere.

  • Max's Oprah moment. (1:57)
  • His experience on the Tucker Carlson Show. (7:46)
  • The Liver King is a charlatan. (14:04)
  • The real ones are rare. (20:45)
  • His single biggest insecurity. (23:58)
  • Growing up being a curious kid. (30:25)
  • Working through being introverted. (38:03)
  • Always striving to be better. (43:50)
  • His popularity with the opposite sex. (47:25)
  • Working for it rather than being given. (49:50)
  • Relationships and dealing with trauma. (54:23)
  • The joy of being an uncle. (1:05:20)
  • Why music is important. (1:06:48)
  • His relationship with money. (1:09:35)
  • Sodium intake and migraines. (1:11:08)
  • Seed oils affect your cognitive health. (1:12:36)
  • His exit plan to get out of the public light. (1:22:57)

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Published 2022-12-17

1969: Dirty Bulk Vs. Clean Bulk for Building Muscle, Ways to Build Size When You Have a High Cardio Job, How to Combine Bodybuilding & Powerlifting & More (Listener Live Coaching)

102 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Here is a great workout for gains and the pump! Use half the weight/half the intensity you normally use but double the volume of your workout. (2:04)
  • Mind Pump's bodybuilding playlist. (6:30)
  • The guy's new obsession with the cold plunge. (12:33)
  • Dad life updates: Max's speech progress, another Di Stefano with big calves, and getting attention from the opposite sex. (20:32)
  • The reviews are in, Peak Power from Organifi is a hit! (27:00)
  • Do we all have a materialism set point? (28:10)
  • Why you must add wearing blue-light-blocking glasses to your sleep routine. (46:53)
  • Shout out to @barbellfilms! (49:55)
  • #ListenerLive question #1 - Any tips on how to do heavy cardio, bulk, and build size at the same time? (52:25)
  • #ListenerLive question #2 - Do you gain muscle mass faster on a dirty bulk versus a clean bulk? (59:39)
  • #ListenerLive question #3 - Any advice on meal timing for morning workouts? (1:15:33)
  • #ListenerLive question #4 - Is there a way to incorporate a bodybuilding and powerlifting workout? (1:26:03)

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Published 2022-12-16

1968: How to Train After a Poor Night's Sleep, Tips for Relieving Tight Muscles, Grass Fed Vs. Grain Fed Dairy & More

91 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

  • Mind Pump Fit Tip: Lift weights to increase your sex drive. (2:32)
  • The importance of caffeine timing. (10:12)
  • Making the mindset shift with it comes to diet/nutrition. (15:44)
  • Busting the myths surrounding what high protein is. (17:57)
  • The ultimate NCI x Mind Pump Giveaway to Coaching Con 2023! (25:40)
  • The politicization of the Brittany Griner incident. (26:42)
  • You should get paid what you EARN. (31:24)
  • Shout out to The Rabbit Hole. (34:51)
  • Is everything fake? (37:23)
  • Weird News with Sal: De Beers miners and a surgeon who left his mark on his patients. (40:29)
  • Is taking birth control halting your gains? (42:48)
  • Would you like to know if you were prone to genetic predispositions to diseases or cancers? (47:23)
  • How LMNT contributes to greater milk production. (57:02)
  • Combat juggling is a thing! (59:38)
  • #Quah question #1 - How would your training change if you slept like absolute crap the night before? (1:02:05)
  • #Quah question #2 - If a muscle is tight, is it better to continue to train it with weight or focus on mobility exercises? (1:08:44)
  • #Quah question #3 - Does dairy need to be avoided if it isn't grass-fed? (1:14:02)
  • #Quah question #4 - I really enjoy learning and teaching about health, strength, fitness, and nutrition. I already make good money, though, so how would someone step into that space without going broke while waiting to make enough to support themselves and their family? (1:18:33)

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Published 2022-12-15

1967: How to Get in the Best Shape of Your Life in 2023

47 min
View

In this episode Sal, Adam & Justin cover five steps to getting into amazing shape in 2023.

  • The Five-Step Action Plan to Get in the Best Shape of Your Life in 2023. (2:00)
  • #1 – Have a plan. (Set realistic goals and then stage them in phases.) (5:11)
  • #2 - Start with big rocks. (Avoid heavily processed food, strength train, walk, and sleep well.) (18:52)
  • #3 - Wait till you plateau before adding anything. (31:41)
  • #4 – Increase the intensity of workouts. (Track and prioritize protein.) (37:22)
  • #5 – Add activity. (Track all macros.) (43:32)

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Published 2022-12-14

1966: How to Avoid an Energy Crash After Eating Carbs, Why Exercising More is Not Always Better, What to Do When Cutting Calories Does Not Result in Fat Loss & More (Listener Live Coaching)

99 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.

  • Mind Pump Fit Tip: There is ONE thing you can do that will significantly impact muscle growth, strength, recovery, and fat loss in a positive way. That is to improve your sleep quality! (3:10)
  • The toughest thing about parenting. (18:25)
  • The fine line between having fun and being made fun of. (31:24)
  • Facetime and play. (33:41)
  • Don't compare your pets to kids. (35:57)
  • Easier isn't better. (38:27)
  • Why cold air through the nose may keep you from NOT getting sick. (45:31)
  • Take creatine to improve your memory. (47:23)
  • Eat your protein and strengthen your bones. (49:13)
  • Making the case against climate change alarmists. (51:56)
  • Why Seed is the BEST probiotic. (57:06)
  • Shout out to Chris Naghibi! (59:13)
  • #ListenerLive question # 1- How can I avoid an energy crash after eating carbs? (1:01:57)
  • #ListenerLive question #2 - Do I need to adjust my step count for the MAPS split program if I bike to and from work? (1:14:28)
  • #ListenerLive question #3 - Is there ever a time a person must realize that lifting isn't the best way to drop weight, and that one must add more cardio instead? (1:21:18)

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Published 2022-12-12

1965: How to Break Bad Habits with James Clear

71 min
View

In this episode Sal, Adam & Justin speak with New York Times bestselling author of Atomic Habits, James Clear.

  • The insights behind writing Atomic Habits. (1:59)
  • Overvaluing the results and undervaluing the process. (4:34)
  • Habits don't restrict freedom, they CREATE it. (8:14)
  • What is more difficult, starting or maintaining a good habit? (14:01)
  • Three applicable steps to stay consistent. (15:12)
  • The two-minute rule for success. (19:05)
  • The Four Laws of Behavior Change. (24:15)
  • At what point is a bad habit an addiction? (27:32)
  • Align your tribe and align your habits. (29:56)
  • Strategies for making bad habits unattractive. (34:06)
  • The importance of positive self-talk. (38:27)
  • What epiphanies did he come across writing the book? (44:49)
  • What bad habit does he struggle with the most, and how did he address it? (49:03)
  • Be patient with yourself and make things work for YOU. (57:05)
  • When your season changes, your habits need to change. (1:02:38)
  • Have good questions. (1:07:07)

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Published 2022-12-10

1964: How to Know When it is Time to Change Your Training, Exercise Programming Tips for Trainers, How to Adjust Your Training for the Different Seasons of Your Life & More (Listener Live Coaching)

108 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.

  • Mind Pump Fit Tip: When you buy supplements, this is the ONE factor you should pay attention to. Does the company provide third-party testing? (2:05)
  • The guy's reaction to the Liver King's lie. (11:17)
  • Kanye has lost his mind. (27:48)
  • Selective outrage. (30:20)
  • Pay attention. (33:33)
  • Could Apple buy Disney? Is A.I. taking over? (35:03)
  • The Twitter theater is awesome! (41:34)
  • The science behind liposomal technology. (43:58)
  • Are we moving towards a homogeneous society? (46:36)
  • The BIGGEST lie told to men. (51:22)
  • Caldera's HUGE advertising push. (1:05:54)
  • Shout out to Arthur Brooks! (1:08:21)
  • #ListenerLive question #1 - Any advice on how to mitigate the potential for injury, and excessive joint strain with a higher volume/compound heavy program like MAPS Strong? (1:09:55)
  • #ListenerLive question #2 - For the average person who wants to build muscle, what are some tips for building exercise programming for my clients? (1:20:06)
  • #ListenerLive question #3 - What is the best way to determine what your fitness goals should be at every stage of life? (1:33:28)

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Published 2022-12-09

1963: How to Determine Your Ideal Body Weight, the Truth About Lifting to Failure & Muscle Growth, the Real Value of Supersets & More

88 min
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In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

  • Mind Pump Fit Tip: When you are looking at your fitness routine and diet, there are a few things you want to consider: Longevity vs. quality of life. (2:20)
  • Welcome to the world Dahlia Magdalena! (14:27)
  • Family pride. (20:24)
  • Moms are champions. (25:20)
  • Why are the guys embarrassed for James Cameron? (29:03)
  • Adam is a BIG corduroy guy. (36:24)
  • Recapping the Mind Pump Live event with Max Lugavere. (38:05)
  • When a conspiracy theory may be plausible. (42:52)
  • The meatball showdown! (46:45)
  • When will consumer spending slow down? (48:38)
  • How fatherhood changes the brain. (52:46)
  • An update for the Mind Pump Rental in Utah. (55:35)
  • Twitter is becoming AMAZING! (59:42)
  • Shout out to @realgame.athletics! (1:03:34)
  • #Quah question #1 - How do you find your ideal weight? I'm not sure where I should be. (1:04:49)
  • #Quah question #2 - I normally train with high intensity but leave a rep or two in the tank. Is going to failure every set better for hypertrophy? (1:12:12)
  • #Quah question #3- Are supersets necessary if time is NOT an issue? (1:16:11)
  • #Quah question #4 - If all affiliates are vetted for "our interest," why do some get dropped? Did their product change? (1:18:54)

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Published 2022-12-08

1962: How to Hit a Deadlift PR in 30 Days

46 min
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In this episode Sal, Adam & Justin cover ten steps to hit a deadlift PR in 30 days.

  • Most of you can hit a PR in 30, but you MUST follow the RIGHT protocol. (1:45)

  • Ten Steps to Hit a Deadlift PR in 30 Days.
  • #1 – Bump calories. (3:17)

  • #2 - Aim for 8-9 hours of sleep. (8:31)
  • #3- Deadlift hard/intense once a week. (11:40)
  • #4 - Squat heavy once a week. (13:27)
  • #5 - Hip thrust heavy once a week. (17:15)
  • #6 – The third week, go light. (20:17)
  • #7 - Train moderate intensity for the rest of the body. (26:41)
  • #8 – Pre-workout supplement stack (caffeine, agmatine, theanine). (30:00)
  • #9 - 2 hours before, eat a meal, and drink water. (35:07)
  • #10- Right before your lift prime like this. (39:04)

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Published 2022-12-07

1961: What to Do if Your Diet Isn't Working, Ways to Overcome Shoulder Pain When Pressing, How to Get More Fiber in Your Diet & More (Listener Live Coaching)

95 min
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In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: NOTHING builds bones stronger than lifting weights! (2:33)
  • Peak power is fueling Sal's PR kick. (16:09)
  • Does age play a role in reaching PRs? (18:15)
  • Do the guys want to live to 100? (22:27)
  • Mind Pump Recommends Stutz on Netflix. (27:58)
  • A low-sodium diet and its connection to insulin resistance. (33:43)
  • Are you that desperate for attention?! (35:13)
  • Address the root cause. (39:19)
  • The drug wars are getting crazy! (44:43)
  • Brain Blend + caffeine = awesomeness! (52:10)
  • Shout out to @oldschoolbodybuildingsy! (53:00)
  • #ListenerLive question #1 - How can I fix my low or mid back pain when overhead pressing? (54:03)

  • #ListenerLive question #2 - How can I get fiber on a low-carb diet? (59:28)
  • #ListenerLive question #3 - What do you suggest I do when my diet isn't working and I'm getting sick often? (1:05:51)

  • #ListenerLive question #4 - At what point does modifying a maps program make it no longer a Maps Program?
  • (1:23:33)

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Published 2022-12-05

1960: Four Different Types of Strength and How to Train for Them

42 min
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In this episode Sal, Adam & Justin cover what you need to know to train for four different types of strength.

  • Strength is the ultimate physical pursuit, but did you know there are different types of strength that you can train for? (1:41)

  • The Four Different Types of Strength and How to Train for Them.

  • #1 - Maximal strength. (6:06)
    • Lots of carryover to other types of strength and the real world.
    • Low reps and lifting heavy.
    • Best example: Powerlifter.
    • Phase 1: MAPS Programs.
    • Produces solid, hard-looking body.
  • #2 - Explosive strength. (12:47)
    • How fast and hard your muscles can contract.
    • This makes you agile and athletic.
    • Involves proper technique and efficiency.
    • Best examples: Olympic lifters and sprinters.
    • Most misunderstood type of strength.
    • Lift lightweight fast for a few reps, but not to fatigue.
  • #3 - Strength endurance. (22:52)
    • Muscles exert strength rep after rep (driving a sled, supersets, long high-volume sessions).
    • Best examples: Bodybuilder, running back, and CrossFit athlete.
    • Great for real-world work capacity.
    • Phase 3: MAPS Anabolic and Aesthetic.
    • Best for beginners.
    • Training gives you a great pump.
  • #4 - Relative strength. (29:48)
    • How strong you are for your size.
    • Allows you to move your body through space.
    • Best examples: Gymnastics, wrestlers, and rock climbers.
    • Lots of skill acquisition.
    • Bodyweight exercises, balance exercises, and keeping body weight low.
  • The recommended order and how long to stick in each phase. (37:35)

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Published 2022-12-03

1959: How to Improve All Lifts With Priming, the Truth About Detoxes, What to Do When Strength Plateaus & More (Listener Live Coaching)

97 min
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In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Here's the key to LONG-TERM fitness success, hard things will make you the happiest. (2:04)
  • Sal started another movement! (17:29)
  • Shout out to The Cheese Shop in Carmel, CA. (20:28)
  • The FDA is a racket! (25:13)
  • We don't choose supplements because they are cheap! (32:29)
  • Sal's ultimate dad hack. (36:33)
  • Who's the strictest father out of the Mind Pump crew? (39:11)
  • Going down the conspiracy theory rabbit hole. (43:28)
  • Public Goods goes the extra mile to align with their values. (56:20)
  • Shout out to @JailhouseStrong on Instagram. (57:06)
  • #ListenerLive question #1 - Are the sets in the MAPS Programs total sets or are they working sets? (59:20)
  • #ListenerLive question #2 - Will a 21-day detox ruin my metabolism? (1:10:11)
  • #ListenerLive question #3 - How should I start back into the MAPS programs with my goal of building muscle in mind after being so low volume for a couple of months? In what order should I do the programs I have? (1:21:35)
  • #ListenerLive question #4 - Coming off a stint of heavy-weight training, could you recommend an approach to take me thru the next few months/year of programming? (1:28:50)

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Published 2022-12-02

1958: How to Target the Chest During Dips, the Truth About Cheat Days, the Best Protein Supplement for People With Digestive Issues & More

78 min
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In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

  • Mind Pump Fit Tip: Stretching can BUILD muscle! You just have to do it the right way. (2:07)
  • Aspirin is the superior NSAID. (13:34)
  • Kids say the darndest things. (16:31)
  • If anyone could pull off glow-in-the-dark rims, it's Adam. (20:15)
  • Mind Pump loves underground tech. (23:30)
  • Adam's super couch! (25:08)
  • Sal's biggest fan. (30:08)
  • The value of "human-made." (33:13)
  • Krispy Kreme's MAJOR partnership. (36:49)
  • Mind Pump Recommends, Ancient Apocalypse on Netflix. (40:14)
  • The benefits of red-light therapy for tendon and joint pain. (45:32)
  • Why blue-light-blocking glasses will become a part of your nightly routine. (49:24)
  • The metaverse is a long way away. (51:48)
  • #Quah question #1 - How do you target your chest during dips? I only ever feel my triceps. (56:39)
  • #Quah question #2 - Is it better to cut with or without refeeds and cheat days? (1:00:38)
  • #Quah question #3 - What are the best foods for bulking? What do you suggest for upping calories? (1:07:24)
  • #Quah question #4 - For someone who can't digest whey protein powder, what's the best alternative protein powder? (1:12:39)

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Published 2022-12-01

1957: Our Most Controversial Episode Ever With Josh Trent

112 min
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In this episode Sal, Adam & Justin speak with Josh Trent about fatherhood, the pandemic and other sometimes controversial topics.

  • Taking advantage of being hedonistic. (2:18)
  • The greatest gift he received from his father. (6:11)
  • Fatherhood is the craziest growth experience. (11:00)
  • Navigating raising a child with parents with different childhoods. (16:34)
  • Why did he rebrand his podcast? (23:26)
  • The misconceptions surrounding free/home birth, and the weaknesses in the western medicine healthcare model. (35:39)
  • Innovation isn't the answer. (47:25)
  • When a movement becomes a zealot or dogma, it's usually time to let go of it. (52:43)
  • "I know that I am wise because I know nothing." (1:04:34)
  • Fighting against social contagion. (1:11:11)
  • "If I can breathe, I can choose." (1:28:56)
  • Don't poke the bear when it comes to our freedoms. (1:33:03)

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Published 2022-11-30

1956: What to Do if Cutting Calories Isn't Resulting in Fat Loss, How to Build Muscle After Age 40, Tips for Combining Calisthenics With Heavy Strength Training & More (Listener Live Coaching)

88 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Here's the EASIEST, most SIMPLE, and EFFECTIVE diet hack for most people...AVOID heavily processed food. (2:33)
  • Dad's and thermostats. (12:27)
  • The BIGGEST loss of wealth in one day! (13:42)
  • Adam is Rain Man. (18:05)
  • Are the Terminator and Matrix connected? (23:30)
  • Fun Stats with Sal: Why you should laugh often, a horrifying UK study, and testicle size and attractiveness. (29:03)
  • The value of taking multivitamins. (37:50)
  • Shout out to Braydon Barrett (@looklikeyoulift). (41:35)
  • #ListenerLive question #1 - How can I lose body fat after a failed bulk? (44:57)
  • #ListenerLive question #2 - How dialed in does someone have to be to put muscle on at age 50? (57:46)
  • #ListenerLive question #3 - What are your thoughts on combining calisthenics and heavy strength training? (1:10:50)
  • #ListenerLive question #4 - How much should I look to drop weight in the gym when I'm training for a marathon/Ironman triathlon? (1:18:44)

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Published 2022-11-28

1955: Gain 10 Pounds of Pure Muscle in 90 Days With Mike Matthews

103 min
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In this episode Sal, Adam & Justin cover ten steps to adding ten pounds of muscle in 90 days with Mike Matthews.

  • Is it possible to gain 10 pounds of lean muscle in 90 days? (1:29)
  • Why would anyone want to do this? (2:43)
  • Building muscle is hard. (3:16)
  • More is NOT always better. (6:38)
  • Ten strategies to Gain 10 pounds of muscle in 90 Days. (18:22)
  • #1 – Eat A LOT. (18:38)
  • #2 - Aim for over 1 gram of protein per lb. (26:30)
  • #3 - Take creatine. (36:56)
  • #4 - Eat carbs. (42:17)
  • #5 - Don't be afraid of fat. (55:55)
  • #6 - Throw in occasional "junk." (1:00:28)
  • #7 - Master excellent, consistent sleep. (1:06:56)
  • #8 - Reduce stress. (1:14:05)
  • #9 - Get strong at compound lifts. (1:23:48)
  • #10 - Train full body 3 days a week. (1:32:41)

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Published 2022-11-26

1954: How to Balance Aesthetic & Performance Goals, When to Reduce Training to Improve Results, How to Switch From Bodybuilding to Powerlifting & More (Listener Live Coaching)

95 min
View

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: The goal should ALWAYS be to do the least amount of work to elicit the most amount of change. (2:09)
  • Why the guys are SO excited about Organifi's Peak Power release. (8:53)
  • VR, the ultimate party trick? (15:03)
  • Avalanches are scary. (26:37)
  • Mind Pump Recommends, Orgasm Inc. on Netflix. (31:53)
  • SleepMe during pregnancy is a game changer. (43:29)
  • #ListenerLive question #1 – What program do you recommend transitioning from bodybuilding to powerlifting? (46:27)
  • #ListenerLive question #2 - What sort of training and movements would you suggest as I continue this mobility journey in pursuit to get back into playing sports? (55:36)
  • #ListenerLive question #3 - How, if any, can you marry aesthetic, performance, and strength for a dancer? (1:06:47)
  • #ListenerLive question #4 - What is the best way to gain a lot of needed weight while also keeping my physique in check? (1:21:23)

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Published 2022-11-25

1953: How to Drop Over 50 Pounds of Body Fat, Ways to Prevent & Correct Shin Splints, Cardio Vs. Strength Training's Impact on Appetite & More

75 min
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In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions from the Sunday @mindpumpmedia Quah post.

  • Mind Pump Fit Tip: The BEST way to prevent illness is to be fit, healthy, and lean. (2:32)
  • Mind Pump Live is quickly approaching! (10:55)
  • The origins of Black Friday. (11:54)
  • Bang bang! (21:24)
  • The Red Bull business model for success. (23:07)
  • Justin's kids didn't fall far from the tree. (28:33)
  • Adam's pre-podcast Caldera routine. (31:26)
  • Mind Pump's dental tales. (34:25)
  • Is Tom Brady's performance declining? (41:31)
  • #Quah question #1 - Does cardio make you want to eat more compared to strength training? (49:31)
  • #Quah question #2 - What are some ways to prevent shin splints and patellar tendon pain when running? (55:52)
  • #Quah question #3 - Can someone lose 75 lbs. within a year and a half in a healthy way and not gain it back? (59:47)
  • #Quah question #4 - They say you are most like the 5 people you surround yourself with. If you are trying to level up, how do you find people to surround yourself with, with whom you look up to, but don't know what to offer them for them to make you one of "their people"? (1:05:57)

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Published 2022-11-24

1952: How to Bulk the Right Way

50 min
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In this episode Sal, Adam & Justin cover what you need to know to properly bulk.

  • If you bulk properly, you really can perform some magic on your body. (1:29)
  • The word 'bulk' needs to be rebranded. (6:58)
  • The body has an interesting way of adapting. (10:58)
  • How to Bulk the Right Way. (16:45)
  • #1 – Eat in a 300-600 calorie surplus. (17:18)
  • #2 – Eat high protein. (28:00)
  • #3 - Focus on easily digestible foods. (32:40)
  • #4 - Focus on gaining strength. (37:13)
  • #5 - Get 8-9 hours of sleep. (43:05)
  • #6 - Minimize cardio. (44:57)

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Published 2022-11-23

1951: How to Avoid Muscle Loss When Taking Time Off From Working Out, the Best Form of Cardio For Building Muscle, Ways to Correct an Assymetrical Chest & More (Listener Live Coaching)

89 min
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In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: Isometrics is a GAME CHANGER! Too bad most people don't do them. (2:50)
  • Family dynamics and the holidays. (12:04)
  • The guys speculate on consumer spending this Black Friday. (23:34)
  • An update on Mind Pump Rentals and the housing market. (27:03)
  • Is grass-fed meat worth the investment? (31:13)
  • The ultimate rock star trophy. (33:55)
  • Mind Pump Recommends Killer Sally on Netflix. (36:28)
  • Like father, like son. (47:00)
  • Vuori Clothing isn't just for the gym. (51:50)
  • #ListenerLive question #1 – What will happen to my body if I take a week off and miss my protein intake each day? (54:24)
  • #ListenerLive question #2 - Is it possible that we can have imbalances in how our muscles look due to genetics? Or is this a mind-muscle connection issue? Or a movement issue? (1:00:57)
  • #ListenerLive question #3 - What is the optimal way to program cardio to achieve heart health and longevity, alongside a weight-lifting routine without compromising strength? (1:11:05)
  • #ListenerLive question #4 - What would you suggest and recommend for continuing to build strength and progress on increasing weight on the bar for squats? (1:20:30)

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