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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 2022-09-11

1900: The Truth About Peptides With Dr. Rand McClain

88 min
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In this episode Sal, Adam & Justin speak with Dr. Rand McClain about testosterone and peptides.

  • The BIG myths surrounding testosterone. (2:48)
  • How important is testosterone for women? (33:49)
  • A brief history of peptides. (46:03)
  • Since insulin, what are some of the biggest peptide breakthroughs? (51:01)
  • Should peptide use be monitored by doctors? (54:15)
  • Breaking down the peptide PT-141 for libido and sex. (59:59)
  • Oxytocin is the love bonding chemical. (1:05:42)
  • Comparing growth hormone and Ibutamoren. (1:09:24)
  • Cognitive boosting peptides. (1:14:45)
  • Anything worth doing is worth doing it right. (1:16:12)

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Published 2022-09-09

1899: The Difference Between Total & Free Testosterone, What Creatine Does to the Body, How to Get Client Results as a Personal Trainer & More (Listener Live Coaching)

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

1899: The Difference Between Total & Free Testosterone, What Creatine Does to the Body, How to Get Client Results as a Personal Trainer & More (Listener Live Coaching)

  • Mind Pump Fit Tip: If you don't ENJOY your workouts something is wrong! (2:18)
  • A funeral director weighs in on Justin's dark humor story. (13:23)
  • Gym bullies or gym etiquette. (15:51)
  • Are Twitter bots driving culture, and are these social media platforms doing our leaders dirty work? (20:19)
  • Monkeys are crafty. (39:26)
  • How supplementing with Acetyl-L-Carnitine can reduce mild depression symptoms. (40:35)
  • Magic Spoon is EVERYWHERE! (41:53)
  • Real-life Mario Kart! (47:38)
  • Parenting hacks with Mind Pump. (48:56)
  • Another reminder to stay present. (49:51)
  • #ListenerLive question #1 - Is it normal to have clients drop off even when you're trying everything to help them? (56:12)
  • #ListenerLive question #2 - What are your thoughts on adding strength training during the offseason as a triathlon athlete? (1:14:09)
  • #ListenerLive question #3 - How malleable is your metabolism? How high can I go without putting on much body fat? (1:24:39)
  • #ListenerLive question #4 - How do I know creatine is working, and did I get ripped off? (1:41:03)

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Published 2022-09-08

1898: The Truth About Tri-Release Protein Supplements, the Maximum Amount of Protein You Should Consume in a Meal, the Best Close Grip Exercise for Tricep Development & More

80 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.

1898: The Truth About Tri-Release Protein Supplements, the Maximum Amount of Protein You Should Consume in a Meal, the Best Close Grip Exercise for Tricep Development & More

  • Mind Pump Fit Tip: Of all the things you can do to positively affect your health, supplements are largely a waste of time. (2:24)
  • At what point can you justify wearing driving gloves in your fancy car? (11:24)
  • Tony Horton is a scammer. (15:57)
  • Biohackers will try and do anything! (18:24)
  • Mike O'Hearn, stop it! (22:30)
  • Lifestyles of the rich and the famous. (28:54)
  • California politician's sending out mixed messages. (36:18)
  • Mind Pump's favorite Vuori pants. (40:15)
  • How Sal is making an effort to become more self-aware of his physical state. (43:12)
  • The top things Adam has done for his psoriasis. (52:07)
  • #Quah question #1 - Is it true that your body can only absorb 30g of protein in a sitting? (59:26)
  • #Quah question #2 - What are your thoughts on tri-release proteins? Are they a gimmick or do they have legit benefits? (1:05:25)
  • #Quah question #3 - I treat static stretching like trigger sessions, a couple of times a day for the specific muscle I'm stretching. Is this a good or bad thing? (1:08:14)
  • #Quah question #4 - What are your thoughts on incline vs flat close grip bench press for tricep development? (1:14:46)

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Published 2022-09-07

1897: Why Phasing Your Workouts Is So Important & How to Properly Switch It Up

54 min
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In this episode Sal, Adam & Justin cover eight reasons why switching up your workouts is critical for continued progress in the gym.

1897: Why Phasing Your Workouts Is So Important & How to Properly Switch It Up

  • There are a few rules in fitness, and here is one of them. Almost all reasonable approaches actually work, but none of them work forever. And none of them work all the time. (2:31)
  • The guys share their own experiences with being dogmatic with their training. (6:54)

  • Eight Reasons Why Phasing Your Workouts Is So Important & How to Properly Switch It Up.

  • #1 - Novelty can induce positive change physically. (14:13)
  • #2 - Novelty can induce positive change mentally. (16:30)
  • #3 - Low reps benefits. (23:25)
  • #4 - Higher reps benefits. (29:56)
  • #5 - Short rest period benefits. (33:50)
  • #6 - Long rest period benefits. (39:39)
  • #7 - Different exercise benefits (different planes, strength specific, isolation vs compound). (43:54)
  • #8 - Reduces risk of injury. (50:23)

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Published 2022-09-06

1896: The Superior Form of Exercise to Lose Body Fat, Avoiding CrossFit Injuries, the Best Order to go Through MAPS Programs & More (Listener Live Coaching)

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

1896: The Superior Form of Exercise to Lose Body Fat, Avoiding CrossFit Injuries, the Best Order to go Through MAPS Programs & More (Listener Live Coaching)

  • Mind Pump Fit Tip: Believe it or not, fasting can actually be an effective tool to build muscle! (3:24)
  • Is the insect movement catching on? (19:48)
  • Abercrombie's backlash over 'normalizing' obesity. (28:24)
  • It's Pumpkin Spice season! (32:32)
  • Sam Parr's hustle. (34:45)
  • Sniffspot, the Airbnb of dog parks. (36:41)
  • Ned's new Brain Blend is a pre-workout for your mind! (42:09)
  • Valentin Dikul is a phenom! (47:31)
  • #ListenerLive question #1 - How can I do CrossFit the Mind Pump way? (53:11)
  • #ListenerLive question #2 - Is there an order of how your programs should go or which one y'all would pursue first, second, third, etc.? (1:07:37)
  • #ListenerLive question #3 - How will I not gain weight by cutting out cardio and just focusing on strength training more? (1:20:09)
  • #ListenerLive question #4 - How do you find motivation when the gains aren't coming? (1:29:41)

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Published 2022-09-04

1895: Eight Hacks for an Insanely Strong Grip

44 min
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In this episode Sal, Adam & Justin cover eight ways you can dramatically improve your grip strength.

1895: Eight Hacks for an Insanely Strong Grip

  • One of the EASIEST ways to improve your performance, vitality, and muscle growth is to simply STRENGTHEN your grip. (2:37)
  • Why are we so WEAK?! (8:09)
  • What does a stronger grip mean for me? (10:03)

  • Eight Hacks for an Insanely Strong Grip.

  • #1 - Don't use wrist straps. (12:53)
  • #2 - Do low rep training (fat bar). (19:20)
  • #3 - Use chalk (powder or liquid). (22:46)
  • #4 - Squeeze the bar when pressing. (24:43)
  • #5 - Practice isometrics. (29:07)
  • #6 - Add 1-2 sets to every workout. (31:24)
  • #7 - Train the wrist extenders. (34:05)
  • #8 - Don't train to failure. (36:49)
  • Mind Pump's Favorite grip strength exercises. (38:14)

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Published 2022-09-02

1894: Ways to Improve the Mind-Muscle Connection, How to Know if You Are Overtraining, What to Do When Cutting Calories Doesn't Result in Weight Loss & More (Listener Live Coaching)

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

1894: Ways to Improve the Mind-Muscle Connection, How to Know if You Are Overtraining, What to Do When Cutting Calories Doesn't Result in Weight Loss & More (Listener Live Coaching)

  • Mind Pump Fit Tip: STOP forcing your body to change! If it feels like you're forcing your body, your methods or mindset is wrong. (2:45)
  • Why does alcohol effect some people more than others? (21:42)
  • When you feel tremendous empathy towards your parents. (26:36)
  • Communicating and instilling good information on finances with your children. (36:07)
  • The sad regression in today's climate. (50:27)
  • Adam's first 72-hour fast. (54:20)
  • #ListenerLive question #1 - Is there a way to keep the current shape I have physically with less time in the gym? Or do I need to adjust my mindset and expectation of how lean and muscular I want my body to be? (1:02:03)
  • #ListenerLive question #2 - What is some advice you guys have for building that mind-muscle connection on both sides of the body? (1:15:26)
  • #ListenerLive question #3 - How important is it to be exact on your macros when tracking? Do you have to be precise with your protein, carbs, and fats and avoid not going over? (1:27:08)
  • #ListenerLive question #4 - What would be some qualities I need to develop, or some disciplines that I need to hone in on, to be successful in pumping out quality trainers? (1:43:04)

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Published 2022-09-01

1893: The Best Way to Get Better at Push-Ups, the Truth About the Accuracy of Fitness Trackers, the Importance of Training the Core Through a Full Range of Motion & More

93 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.

1893: The Best Way to Get Better at Push-Ups, the Truth About the Accuracy of Fitness Trackers, the Importance of Training the Core Through a Full Range of Motion & More

  • Mind Pump Fit Tip: If your kids are fat, it's your fault. (3:20)
  • Italians go HARD! (21:16)
  • NFL athletes are NOT normal. (23:17)
  • You wouldn't put it past Donald Trump. (32:25)
  • Taking a problem and adding more to the problem. (33:52)
  • How Public Goods is meeting the demands of their customers. (42:57)
  • Felix Gray taking over the Mind Pump households. (46:28)
  • An interview with Harry Soza of CAREMINDr. (48:53)
  • #Quah question #1 - What's the best way to get better at push-ups when you can barely do them? (1:11:44)
  • #Quah question #2 - How important are core-specific exercises if you always brace your core while lifting? (1:14:58)
  • #Quah question #3 - How accurate are trackers, such as a Fitbit, at measuring NEAT and calories burned? (1:19:23)
  • #Quah question #4 - Do you target a postural problem or a weight problem first with a client? (1:26:31)

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Published 2022-08-31

1892: The Fitness Benefits of Boxing With Tony Jeffries & Glenn Holmes

65 min
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In this episode Sal, Adam & Justin speak boxing and fitness with Tony Jeffries and Glenn Holmes.

1892: The Fitness Benefits of Boxing With Tony Jeffries & Glenn Holmes

  • How they survived the pandemic. (2:45)
  • The snowball effect of being consistent and trying new things. (23:00)
  • The power of YouTube. (26:20)
  • Why everyone should learn HOW to throw a punch? (27:37)
  • Footwork is the BEST defense. (32:24)
  • "Everyone has a plan until they get punched in the face." (37:21)
  • Their current passion projects. (41:45)
  • Boxing is a SKILL. (46:17)
  • Why teaching someone to box for a fight versus for fitness are two different worlds. (50:41)
  • The value of having a system to teach. (54:11)
  • If you can't do something slow and correct, don't do it fast! (57:29)
  • Their critique of the Oculus boxing games. (59:10)
  • A turnkey solution to boxing in ANY gym! (1:02:35)

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Published 2022-08-30

1891: Ways to Troubleshoot an Unusual Body Fat Increase, the Best Foot Position for Squats & Deadlifts, Maximizing Strength & Muscle Using a Suspension Trainer & More (Listener Live Coaching)

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

1891: Ways to Troubleshoot an Unusual Body Fat Increase, the Best Foot Position for Squats & Deadlifts, Maximizing Strength & Muscle Using a Suspension Trainer & More (Listener Live Coaching)

  • Mind Pump Fit Tip: Here's a long-term consistency-building hack. A little bit done every day is MORE EFFECTIVE than a lot done infrequently. (3:18)
  • Organifi protein powder passes the baby taste test. (26:33)
  • Adam's Concours weekend. (31:50)
  • Seed is in a class of their own. (47:08)
  • Revisiting the study about artificial sweeteners on human glucose tolerance. (50:04)
  • Something out of a dark comedy. (51:43)
  • #ListenerLive question #1 - Is it normal to suddenly gain body fat during a specific phase of MAPS Aesthetic? (59:06)
  • #ListenerLive question #2 - If you were to follow someone as they completed program by program, what metrics would you track and why? (1:13:16)
  • #ListenerLive question #3 - Can you shed some light on the best foot positioning for squats or deadlifts? (1:24:02)
  • #ListenerLive question #4 - What benefits can I expect from a suspension trainer, and how should I incorporate it into my training long term? Should I just do just this or should I add in some bands and/or weights? (1:31:11)

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Published 2022-08-28

1890: How to Get Jacked in 20 Minutes a Day

39 min
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In this episode Sal, Adam & Justin discuss why short frequent workouts may be superior to long less frequent workouts.

  • Believe it or not, the workout that could build the MOST muscle might ACTUALLY only be 20 minutes! (2:11)
  • Recovery and adaptation are NOT the same things. (6:01)
  • What we can learn from Olympic lifters. (12:06)

  • Six Reasons Why Short Frequent Workouts May be Superior to Long Less Frequent Workouts.

  • #1 - Better technique (fatigue doesn't get in the way). (16:15)
  • #2 - EASY to stay consistent (way more convenient). (17:57)
  • #3 - Practice the best lifts. (21:30)
  • #4 - Daily invigoration (leave better than you started). (24:01)
  • #5 - Easy modification (every day you feel differently). (27:14)
  • #6 - Encourages adaptation vs healing. (30:21)
  • How to Get Jacked in 20 Minutes a Day. (33:18)
  • 6 - 20-minute workouts 5 sets a day/6 days a week.
    • 3 sets of compound lifts
    • 2 isolation
  • Compound Lifts
    • Squats
    • Lunges/Bulgarian Split Stance
    • Deadlifts
    • Bench press/Incline press
    • Rows
    • Overhead press
    • Dips
    • Chin-ups
  • Isolation
    • Anything!

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Published 2022-08-26

1889: What to Do About Loose Belly Skin, the Benefits of Moving From a Split to a Full Body Workout, How to Choose the Correct Weight When Switching Rep Ranges & More (Listener Live Coaching)

112 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: Rhonda Patrick, we love you, but cardio before strength training is WRONG! (3:42)
  • Artificial sweeteners do cause behavioral impacts. (14:20)
  • Why do kids follow trends? (18:50)
  • Would the guys hire their younger selves? (28:38)
  • Improve your growth hormone production by wearing blue-blocking glasses before bed. (48:21)
  • What has made the biggest impact on the guy's sleep? (54:13)
  • #ListenerLive question #1 - For those coming from the traditional Anabolic routine with just walking in between days, how does someone work to adjust to Performance? What is a generally good benchmark to gauge workout stamina? (58:18)
  • #ListenerLive question #2 - Do meal timing, and overall food profile contributes to a loose midsection, and could it prevent a tightened core aesthetic? (1:12:51)
  • #ListenerLive question #3 - How do I maintain aesthetics/performance and have a life when I can handle so much volume/frequency/intensity as a retired Green Beret? (1:28:19)
  • #ListenerLive question #4 - What are your thoughts on going from a 6-day split routine to a 3-day full-body routine? (1:44:47)

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Published 2022-08-25

1888: The Best Exercises to Build the Abs, Ways to Improve Poor Quality Sleep, the Pros & Cons of Blending Foods & More

80 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: One of the MOST effective ways to lower depression, improve happiness, reduce blood pressure, and have better relationships, is to have a spiritual practice. (2:51)
  • Testosterone is NOT always the toxic hormone. (23:55)
  • Aurelius is a little turd. (27:45)
  • The beef sticks from Paleo Valley are a hit with children. (29:05)
  • Dad life updates: Pop rocks, being comfortable trying new things around your peers, and capturing special moments. (30:23)
  • Mind Pump are BIG Predator fans. (38:21)
  • Mind Pump Recommends the conversation with Seth Dillon on The Joe Rogan Experience. (42:10)
  • The performance and physical benefits of Rhodiola. (45:37)
  • The problems and concerns over the recent passing of the Inflation Reduction Act. (48:48)
  • #Quah question #1 - Hanging leg raises have been difficult for me. What kind of regression plan would you suggest to be able to do them with ease? (1:01:40)
  • #Quah question #2 - What should you do if you sleep wrong? Is this your body telling you something? (1:07:36)
  • #Quah question #3 - Does blending foods make the nutrients more bio-available? (1:12:13)
  • #Quah question #4 - Do performing squats, deadlifts and overhead presses make you shorter? (1:16:58)

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Published 2022-08-24

1887: Why You Shouldn't Ask Your Doctor About Diet & Exercise

44 min
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In this episode Sal, Adam & Justin cover five reasons why you doctor is likely not the ideal person to ask for diet and exercise advice.

  • Some of the WORST advice that clients would bring about diet & exercise would come from their DOCTORS! (2:39)
  • The importance of consulting and asking for clearance from your doctor. (5:33)
  • In the defense of 'good' doctors. (7:13)

  • Five Reasons Why You Shouldn't Ask Your Doctor About Diet and Exercise.

  • #1 - Their education is largely specialized (almost none on training or diet). (9:38)
  • #2 - They have no experience coaching people through the process. (18:52)
  • #3 - Their tool kit is great for acute issues or symptom relief (not chronic issues). (25:11)
  • #4 - They have a drug for that. (32:36)
  • #5 - They don't have time to walk you through it. (37:58)

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Published 2022-08-23

1886: The 15 Minute Daily Workout that Actually Builds Muscle, the Importance of Training in Different Rep Ranges, Getting to the Bottom of Unexplained Injuries & 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: A LITTLE BIT of exercise each day is superior to A LOT of exercise done two-days a week. (3:20)
  • Bored Ape Yacht Club, the greatest 'troll' job in history?! (25:11)
  • The "floating city in the sky." (35:10)
  • Proven health benefits of CBD. (37:33)
  • The Magic Spoon family connection. (41:35)
  • Max and his backpack. (42:51)
  • What is considered a "real" protein food? (45:29)
  • Will Kevin Hart's 'planet-based' restaurant crush? (51:36)
  • #ListenerLive question #1 - Is training in high rep ranges for the heavy compound movements beneficial compared to low rep ranges? (57:24)
  • #ListenerLive question #2 - Does my training have anything to do with a string of unexplained injuries I have been experiencing? (1:08:11)
  • #ListenerLive question #3 - How would you guys recommend I train to prepare myself for fencing again? (1:17:36)
  • #ListenerLive question #4 - What are some of the most common misconceptions about lifting at an older age, and how can those misconceptions be dispelled? (1:30:21)

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Published 2022-08-21

1885: Dr. John Delony on Relationships, Mental Health & Crisis Management

113 min
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In this episode Sal, Adam & Justin speak with Dr. John Delony.

  • From nerd to YouTuber. (2:43)
  • How do you stay mentally healthy helping people in crisis? (4:00)
  • What makes him good at what he does? (7:31)
  • Knowledge vs. Wisdom. (11:12)
  • Helping your kids navigate the instant gratification landscape. (13:41)
  • How your body puts GPS pins in things. (16:20)
  • Marriage takes practice and communication. (24:00)
  • The impact of the pandemic on our children's development. (29:11)
  • The greatest virtue is isolation. (33:00)
  • His opinions on social media. (42:18)
  • The social media activist. (49:42)
  • Why you can't wait until there is a THING to develop a relationship with your children. (53:35)
  • The gifts you can give your children going through a divorce. (58:49)
  • The steps you can take to begin to work on yourself. (1:02:43)
  • The value of therapy. (1:09:53)
  • The importance of live events and being in touch with your community. (1:13:10)
  • The pros and cons of psychedelics. (1:17:35)
  • What contributes to a successful relationship? (1:23:45)
  • What makes a good counselor and patient? (1:31:13)
  • His take on monogamy. (1:32:50)
  • Have we pathologized discomfort? (1:40:23)
  • What perpetuates the next fitness machine? (1:44:50)
  • The battle for long-form conversations. (1:49:00)

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Published 2022-08-19

1884: The Value of Undulating Calories to Lose Fat & Stay Lean, How to Prevent Muscle Loss When Cutting, Using Static Stretching to Get a Good Night's Sleep & More (Listener Live Coaching)

113 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: Parents calm down! Climate change is NOT making your kids fat! (3:10)
  • The arcade/carnival game hustle. (13:45)
  • The steam room chronicles. (19:26)
  • When you're feeling your age. (21:18)
  • Sal's a BIG craps guy now. (23:48)
  • So, buying 'fake' property isn't a good idea? (31:47)
  • Busting the frequency myth. (32:49)
  • Commercials and compliments, brought to you by Vuori. (39:52)
  • The evolution of podcast advertising. (41:47)
  • It's a competitive market out there y'all! (44:50)
  • The tragedy and brilliance of Disney. (46:33)
  • #ListenerLive question #1 - How many calories should I eat if I am looking to stay lean and healthy after a skateboarding injury? (56:32)
  • #ListenerLive question #2 - Can I pinpoint growth while in a cut or should I just focus on not losing muscle mass during it? (1:08:23)
  • #ListenerLive question #3 - Is static stretching good to do before bed? (1:20:19)
  • #ListenerLive question #4 - How does one transition from being an athlete into leading a healthy, training-based lifestyle? (1:32:50)

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Published 2022-08-18

1883: The Truth About Eating Eggs & Health, the Best Non-Barbell Squat Variations, Tips for Choosing the Correct Workout Shoes & More

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: The answer to your fitness pursuit is NOT a new machine, piece of equipment, or the latest fitness fad! (3:10)
  • Caldera Lab has made an impact on the Mind Pump community. (17:56)
  • Fun Facts with Justin: The origins of the Skinheads movement. (22:30)
  • The alarming issues the guys have with the Inflation Reduction Act. (25:48)
  • Is a social credit score in our future? (37:57)
  • Does Amazon want to map your home?! (42:50)
  • Sometimes there are good things that come from conspiracy theories. (45:40)
  • Love is an action. (48:52)
  • New partner alert! Welcome, Fly By Jing to spice up your favorite recipes. (55:11)
  • #Quah question #1 - Of the "non-barbell" squat variations, (hack squat, goblet squat, landmine squat, etc.), which is your favorite and why? (59:46)
  • #Quah question #2 – I'm eating 5-6 egg yolks and 3 whites daily. Is it safe for your health? (1:08:06)
  • #Quah question #3 - How do you approach strength training for High School football players? (1:14:00)
  • #Quah question #4 - How important are the types of shoes you wear during your workout, and should they change based on the type of exercise you are doing? (1:24:59)

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Published 2022-08-17

1882: How to Safely Train After Having a Baby

37 min
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In this episode Sal, Adam & Justin cover ten things to consider when resuming training after giving birth.

  • Exercise has a profound effect on recovery, strength, and well-being post-partum. But HOW you exercise before, during, and after pregnancy is extremely important! (2:26)
  • Get clearance first. (4:22)

  • Ten Things to Consider When Resuming Training After Having a Baby.

  • #1 – Start SLOW. (6:47)
  • #2 - Don't try to cut for a while. (13:03)
  • #3 - Use a physio ball. (15:24)
  • #4 - Focus on core connection. (18:34)
  • #5 - Work on mobility/connection. (20:37)
  • #6 - Nothing fast or ballistic. (23:21)
  • #7 – Walk. (25:46)
  • #8 - Full body is best. (27:23)
  • #9 – Higher reps. (29:36)
  • #10 – Short, frequent workouts > long, infrequent. (32:09)

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Published 2022-08-16

1881: The Two Exercise Workout, How to Train After an Injury, Ways to Tell if You Are Overtraining & More (Listener Live Coaching)

93 min
View

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

  • Mind Pump Fit Tip: BY FAR, the BEST way to strengthen your bones is to LIFT WEIGHTS! (4:06)
  • A reflection of the general state of how our country views obesity. (15:26)
  • How our leadership set us up for failure. (19:17)
  • Hot August Nights adventures. (21:59)
  • Becoming more socially aware. (31:52)
  • When a haircut goes wrong. (34:56)
  • Who makes themselves their own baseball card?! (39:58)
  • Red-light therapy is going mainstream! (42:20)
  • Beyond Meat is tanking! (45:20)
  • Butcher Box has brought back BACON FOR LIFE! (51:50)
  • Jen Cohen is a badass! (53:05)
  • How the internet ruins EVERYTHING! (54:53)
  • #ListenerLive question #1 - Is there ever a time you'd recommend abandoning a program entirely while you're in the middle of it? (59:30)
  • #ListenerLive question #2 - Is a cut a good time to learn a new skill like Muay Thai or Olympic lifting? (1:10:35)
  • #ListenerLive question #3 - As a trained individual coming off an injury, how do you resist the urge that says "I know I can handle more" when returning to full body training and splits? (1:20:51)
  • #ListenerLive question #4 - Is there an exercise that targets the "anterior chain" of muscles? (1:29:26)

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Published 2022-08-14

1880: The Value of Bodybuilding Knowledge With Kris Gethin

85 min
View

In this episode Sal, Adam & Justin speak with Kris Gethin, fitness entrepreneur and former editor-in-chief for bodybuilding.com.

  • His interesting story of how he got into the fitness space. (2:47)
  • It doesn't matter if you're a good therapist, it MATTERS if you're a good salesperson. (7:12)
  • If you want to make money, DO NOT open a gym. (9:41)
  • His introduction into the Indian market and the massive opportunities there. (11:33)
  • A look behind the curtain of the decline of bodybuilding.com. (20:21)
  • A conversation on the current state of bodybuilding. (29:47)
  • The value of getting back to the basics. (35:46)
  • Does social media play an influence on the sport? (39:24)
  • His favorite and least favorite parts of bodybuilding. (41:57)
  • The importance of giving back and taking what he learned from bodybuilding into his daily practices. (45:00)
  • How having structure creates discipline. (50:33)
  • Where does his business acumen come from? (54:58)
  • The progression and future of the supplement industry. (57:25)
  • Is it a myth that the biggest bodybuilders are taking anabolics? (1:10:04)
  • The oura of intensity. (1:13:01)
  • His views on hormone replacement therapy. (1:17:28)
  • The pivotal moments in his training career. (1:20:12)

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Published 2022-08-12

1879: Improving Results in the Gym By Doing Less, Tips for Correcting Mid-Back Pain, Training for Bodybuilding & Martial Arts at the Same Time & More (Listener Live Coaching)

114 min
View

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

  • Mind Pump Fit Tip: Some of the BEST things you can do to BRING UP a lagging body part is to START your workout with an isolation exercise. (3:04)
  • Is the Earth spinning faster? (13:34)
  • Where does the southern stereotype come from? (17:50)
  • Teacher/student sexual relations, the age of consent, and age gaps in relationships. (21:32)
  • Blue light before bed for your children. (30:25)
  • Magic Spoon is making MOVES! (34:05)
  • An interview with Joe De Sena from Spartan Race. They discuss a special cause that Mind Pump is going to be a part of, the Ultra Race Championships in Tahoe, the current state of Spartan, and the importance of practicing hard shit. (40:10)
  • #ListenerLive question #1 - How do you recover from excessive binging after a bikini competition, and how do you handle weak leptin/ghrelin signals post-show or diet? (1:01:38)
  • #ListenerLive question #2 - Is it possible to train Jiu Jitsu while competing in bodybuilding? (1:20:01)
  • #ListenerLive question #3 - How do I prevent injury, strengthen, and mobilize my intercostal muscles in my mid-upper back? (1:34:55)
  • #ListenerLive question #4 - How do I program 3 full-body workouts a week, while also making it to the gym 5-6 days a week without overtraining? (1:42:57)

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Published 2022-08-11

1878: Healthy Meal Ideas for the Whole Family, Great Resources for Better Exercise Programming, Tips for Beating a Midday Slump & More

92 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: One of the biggest challenges when it comes to fitness success is that we tend to FOCUS on the SYMPTOMS and not the ROOT CAUSE. (3:14)
  • NCI is doing things right. (26:16)
  • The value of treating exercise as a SKILL. (28:46)
  • Empathizing with the younger generation. (36:17)
  • Obesity, it's NOT your genetics. (39:47)
  • The mindset shifts in getting your children involved in mundane or physical household tasks. (41:19)
  • Organifi Red Juice, the ULTIMATE caffeine alternative. (52:28)
  • Have you seen an elephant receive CPR?! (55:12)
  • #Quah question #1 - What are some common meals that are great for the family and hit all the healthy macros? (57:13)
  • #Quah question #2 - Where do you guys turn to for programming ideas and to gain more knowledge regarding training? (1:05:01)
  • #Quah question #3 - How can you beat the midday slump when bulking? (1:16:14)
  • #Quah question #4 - What are your thoughts on Mk677? Is it good or bad depending on your body type? (1:20:46)

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Published 2022-08-10

1877: Obesity, It's Not Your Genetics

52 min
View

In this episode Sal, Adam & Justin cover ten reasons that obesity has become so prevalent in the past century, and it is not genetics.

  • Obesity, it's not your genetics. Your genetics are NOT why you are obese! It's about your lifestyle and the environment you are in. (1:57)
  • How are people affected by their genetics? (5:08)
  • Ten Environmental Factors/Lifestyle Choices that Play a Role in Obesity. (11:56)
  • #1 – You eat hyper-palatable, ultra-processed foods. (12:20)
  • #2 – You do not move much. (19:44)
  • #3 – You have little muscle. (23:01)
  • #4 – Food requires little work, so we respect it less. (24:51)
  • #5 – Endocrine disrupting chemicals. (29:19)
  • #6 – We stay up later and sleep less. (32:22)
  • #7 – We eat when distracted. (36:09)
  • #8 – Liquid calories. (41:03)
  • #9 – Antidepressants. (44:02)
  • #10 – Birth control. (47:55)

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Published 2022-08-09

1876: Ways to Speed Up Your Metabolism, How to Train After Being Sick, Powerlifting Competition Preparation Tips & 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: When you pull in your waist, suck it in using your transverse abdominis (TVA), you make it smaller! (3:34)
  • Want to improve your mitochondrial health, take alpha lipoic acid! (13:17)
  • Justin doesn't do well solo for too long. (23:14)
  • Recapping Max's first movie theater experience! (25:26)
  • Supporting your kids' passions and endeavors. (34:55)
  • The penis pump story from hell! (40:51)
  • Cannabis and its effect on your sperm DNA. (43:17)
  • The impact of school closures on our children's mental health. (48:39)
  • #ListenerLive question #1 - What is the best approach to a cut when wanting to speed up fat loss? (54:35)
  • #ListenerLive question #2 - Why have I seen such a carryover from the basketball court by doing hypertrophy style training? (1:06:42)
  • #ListenerLive question #3 - What is the best approach to put on size and gain strength for an upcoming powerlifting meet? (1:16:30)
  • #ListenerLive question #4 - In general, how do you guys handle sick days while on a MAPS program? After a few days without lifting, do you pick up where you left off? (1:25:03)

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Published 2022-08-07

1875: Tainted Science With Max Lugavere

74 min
View

In this episode Sal, Adam & Justin speak to Max Lugavere about what happens when scientists are motivated by outcomes other than finding the truth.

  • When the science-bound model goes wrong. (2:28)
  • Science advances one funeral at a time. (12:28)
  • Why you shouldn't take everything the Western blot publishes as fact. (15:11)
  • Why is there resistance to acknowledging that we can potentially prevent Alzheimer's Disease? (22:50)
  • Why this documentary project engenders why Max does what he does. (29:32)
  • How the brain is very complex. (31:18)
  • Turning the serotonin model for depression on its head. (34:31)
  • How do studies get funded, and how can we eliminate these conflicts of interest? (43:05)
  • Nutrition studies, a house of cards. (48:21)
  • When diets become politicized. (50:43)
  • Be evidence-based, but NOT evidence-bound. (57:01)
  • Understanding the BIG picture and sifting through the noise. (1:02:43)
  • Little Empty Boxes. (1:09:53)

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Published 2022-08-05

1874: The Dangers of Red Meat, Building Lots of Muscle Over 50, Determining the Ideal Caloric Deficit for a Cut & 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 an advanced technique that can almost help every person, progressive resistance with chains and bands. (2:44)
  • When a hero comes along. (15:32)
  • The things you notice about yourself once you have children. (17:59)
  • Enjoying the phases of development. (24:47)
  • This woman is a CHAMPION! (28:47)
  • Busting the myth of overpopulation being a bad thing. (30:53)
  • The shell game that is being played when it comes to our economy. (32:53)
  • Planet of the Apes is happening! (36:11)
  • Hershey's brilliant strategy. (38:43)
  • How Public Goods targets the environmentally conscious consumer. (42:38)
  • Like wine, drink your Zbioitics first! (44:11)
  • The history of the super-soaker. (48:37)
  • BB guns have come a LONG way! (54:07)
  • #ListenerLive question #1 - Is eating too much red meat bad for you, and why does it get so much hate? (56:30)
  • #ListenerLive question #2 - How much should I start to cut to be effective without destroying my metabolism? (1:05:24)
  • #ListenerLive question #3 - Should I be lifting more moderately heavy and keep relatively the same weight throughout the phases of MAPS Anabolic? What do you recommend, being over 50, would be most effective to continue to see more muscle gains? (1:13:59)
  • #ListenerLive question #4 - What is the best strength-based training program to follow for rowers? (1:30:45)

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Published 2022-08-04

1873: The Difference Between Yoga & Mobility, How to Eat & Train on Vacation, the Best Thing You Can Do Between Sets & More

70 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: The BEST healthcare in the world is FREE! (2:58)
  • Sal clarifies his statement on nicotine and why vaping is a problem. (9:23)
  • The things we did in the past and their lingering effects as we age. (16:22)
  • Why Mind Pump works with Caldera Lab. (20:42)
  • Is fluoride dangerous? (25:40)
  • Why is protein being demonized? (28:37)
  • Mind Pump loves Mike Matthews. (30:25)
  • Why it's important to have skepticism. (32:06)
  • Does having tattoos impede your ability to sweat? (36:39)
  • So, you say you want a Ring? (40:10)
  • Science once again proves the mind-muscle connection. (43:08)
  • #Quah question #1 - What are some tips for getting better at barbell squats when you have long legs/femurs? (47:11)
  • #Quah question #2 - Can yin yoga be used as mobility training or is it different? (53:26)
  • #Quah question #3 - How do you guys approach training and nutrition on vacation when not actively cutting or bulking? (59:07)
  • #Quah question #4 - What are some of the best uses of your time when taking long breaks between sets? (1:05:10)

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Published 2022-08-03

1872: Eight Benefits of Lifting With Light Weight

37 min
View

In this episode, Sal, Adam & Justin cover eight reasons why lifting light weights can accelerate your progress.

  • One of the BEST things you can do to develop your muscles, and an amazing body, is to LIFT with lightweight! (2:15)

  • Eight Benefits of Lifting with Light Weight.
  • #1 – Better form. (7:30)

  • #2 - Easier to connect to target muscles. (10:40)
  • #3 - Lower injury risk. (15:42)
  • #4 - The pump (higher reps). (19:03)
  • #5 - Strength stamina. (22:41)
  • #6 - Explosive training. (26:00)
  • #7 - Slower reps value. (29:35)
  • #8 - Easy on the joints. (32:14)

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Published 2022-08-02

1871: The Connection Between Increased Hunger & Muscle Growth\, How to Train a Muscle You DON'T Want to Grow, the Benefits of Unilateral Training & More (Listener Live Coaching)

83 min
View

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

  • Mind Pump Fit Tip: What you TRAIN, you STRENGTHEN! (3:12)
  • Your parents' generation was just DIFFERENT. (11:06)
  • Is Gen Z forcing social media to evolve? (17:26)
  • Resolving your marital disputes was different in medieval times. (25:56)
  • The origins behind the saying "Jack of all trades, master of none." (27:20)
  • Vuori got the guys looking 'professional' on camera. (31:36)
  • The media is a propaganda machine. (33:32)
  • Butcher Box has a YouTube page! (39:30)
  • Vegans need to relax! (42:12)
  • #ListenerLive question #1 - How would you recommend I incorporate MAPS Symmetry into my workout while also including some days for muscle building but not overtraining? (50:17)
  • #ListenerLive question #2 - Can I skip or replace bicep curls, shrugs, and calf raises in MAPS programs if they are not my target muscle groups? (56:29)
  • #ListenerLive question #3 - Would MAPS Symmetry accelerate me back to where I was pre-break to then work the same intensity as before in the program? (1:06:09)
  • #ListenerLive question #4 - Could my increased hunger be a sign of building muscle? (1:13:38)

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Published 2022-07-31

1870: Ten Advanced Recovery Hacks

47 min
View

In this episode Sal, Adam & Justin discuss ten ways to improve recovery.

  • Do NOT fall into the trap of targeting perfection. (2:00)

  • Ten Advanced Recovery Hacks.

  • #1 - Cold therapy. (6:00)
  • #2 – Static stretching. (11:49)
  • #3 - Naps. (15:32)
  • #4 - Trigger sessions. (20:34)
  • #5 - Mobility work. (25:24)
  • #6 - Deep tissue massage. (29:12)
  • #7 – High-calorie days. (34:34)
  • #8 – Sunlight. (36:20)
  • #9 – Meditation. (39:25)
  • #10 - Fish and veggies. (42:53)

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Published 2022-07-29

1869: The Fastest Way to Build Unresponsive Shoulders, How to Teach Kids to Work Out, Getting Shredded as a Woman & 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: It's good to be science-based, but NOT science-bound. (3:07)
  • Gio's CRAZY evening in San Francisco. (18:57)
  • How can this even happen?! (23:21)
  • The fun of watching your child develop. (26:10)
  • "Everyone has a plan until you get punched in the face." (31:51)
  • Redefining what a recession is. (35:55)
  • How Justin has been using Organifi's Green Juice to repair his gut. (44:50)
  • The robot uprising has started! (50:17)
  • Debating the advantage of being taught by a parent or professional? (52:42)
  • #ListenerLive question #1 - As a PE teacher, how would you structure a workout program for my students? (57:29)
  • #ListenerLive question #2 - What are your thoughts on wanting to go into a cut at 11% body fat? (1:16:21)
  • #ListenerLive question #3 - Should I run a program that has a volume increase only in the parts I want to bring up, and run a maintenance volume on the rest of my body parts to force my body to bring up what lacks? (1:32:35)
  • #ListenerLive question #4 - What resources, besides physical therapy, are out there to strengthen my skill set as a trainer for the advanced age population? (1:40:35)

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Published 2022-07-28

1868: How Long it Takes to Build Muscle, the Benefits of Carb Cycling, the Truth About the Body Weight Set Point & More

99 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: Extreme fitness and extreme performance are NOT healthy! (2:59)
  • Throwing shade on serotonin being the leading indicator of depression. (20:41)
  • The humor in watching your kids develop. (31:07)
  • The disconnect between young athletes and their body awareness. (33:45)
  • The ultimate muscle preservation tool. (43:19)
  • Imagining the war of the future. (45:12)
  • A sign of the times for future car purchases. (51:47)
  • Sal's dream PRx garage gym. (58:45)
  • #Quah question #1 - How long does it take to build muscle mass? (1:03:05)
  • #Quah question #2 - Can you explain carb cycling and its benefits? Can you fat cycle as well? (1:14:49)
  • #Quah question #3 - Is there a set point for our weight? (1:24:23)
  • #Quah question #4 - What are some training tips with a newborn? (1:30:01)

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Published 2022-07-27

1867: Ten Advanced Next-Level Workout Techniques

45 min
View

In this episode Sal, Adam & Justin cover ten advanced techniques that can kick-start your results in the gym.

  • One of the MOST challenging things in fitness is to continue progressing when you are ALREADY advanced! (2:04)

  • Ten Advanced Next-Level Workout Techniques.

  • #1 - Supersets (pre-exhaust, compound, antagonist). (6:44)
  • #2 – Training to failure. (10:48)
  • #3 - Partial reps. (18:05)
  • #4 – Rest/pause. (21:44)
  • #5 - Intraset stretching (24:17)
  • #6 – Drop sets. (26:48)
  • #7 – Super slow motion. (30:42)
  • #8 - Isometric holds. (34:21)
  • #9 – 10 x 10. (36:10)
  • #10 – Forced reps. (40:22)

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Published 2022-07-26

1866: The Truth About Fat Burning Supplements, How Massage Can Improve Performance, Ways to Protect Your Back When Deadlifting & 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: Vegan diets are some of the WORST diets for building muscle! (3:25)
  • Why is D.B. Cooper a cultural icon? (10:37)
  • Brown noise, and why you should care about it. (21:03)
  • Audi's awesome new tech to save you time. (27:30)
  • Sal's dad loves Ned! (32:53)
  • Maximus is a BIG Magic Spoon guy. (36:11)
  • What's wrong with men?! (38:31)
  • Be wary of getting your news from social media. (46:10)
  • Toys R Us is making a COMEBACK! (49:08)
  • #ListenerLive question #1 - Do fat burners have side effects that should I be aware of, and do they require cycling off to maintain their effectiveness? (56:35)
  • #ListenerLive question #2 - How do I adjust my training to better prevent me from feeling so strained at/after work as a massage therapist? (1:09:48)
  • #ListenerLive question #3 - What are some ways to protect your back while deadlifting? (1:18:11)
  • #ListenerLive question #4 - Is there any truth to a specific type of workout for your Hormone Metabolic type? (1:27:34)

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Published 2022-07-24

1865: Why Most Fitness in the Media is BS

34 min
View

Description: In this episode Sal, Adam & Justin speak with Nathaniel Nolan who recently made news "as the man who got ripped running like a dog."

  • The CRAZY story behind how Nathaniel went viral. (2:13)
  • His background in the fitness space and how he got into animal flow. (6:43)
  • Has this had an impact on his business? (9:57)
  • Why big media companies are NOT looking out for the people they are trying to exploit. (11:36)
  • His WHY into becoming a personal trainer. (14:26)
  • Why most of the fitness media is simply GARBAGE! (17:27)
  • The purpose behind modulating intensity. (22:09)
  • Highlighting why the consumer MUST take headlines with a grain of salt. (26:23)
  • The importance of mobility, trigger, and focus sessions within the MAPS Programs. (31:11)

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Published 2022-07-22

1864: The Best Way to Target Butt Growth, How to Build Strength Stamina, the Truth About Essential Amino Acid Supplements & More (Listener Live Coaching

105 min
View

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

  • Mind Pump Fit Tip: Protein is as CLOSE as you can get to a magical macronutrient. (3:09)
  • Heritage pork from Butcher Box hits different! (17:48)
  • So, you want to build a sex room? (22:55)
  • Rage has become the machine. (27:05)
  • The Stranger Things effect. (28:35)
  • Will Sal be in a music video?! (34:08)
  • A throwback to Adam's old photoshoots. (36:26)
  • Have a drink, and keep that Zbiotics on hand. (48:24)
  • #ListenerLive question #1 - Is there a way to grow the glutes/legs, without growing the back/upper body? (52:06)
  • #ListenerLive question #2 - If you put in the work consistently over a long period of time, should everyone be able to lift 225 lbs. for bench press, 315 lbs. for squat, and 450 lbs. for deadlift? (1:01:33)
  • #ListenerLive question #3 - How can I improve my endurance in the gym while deadlifting? (1:14:24)
  • #ListenerLive question #4 - Would you recommend supplementing with essential amino acids, if I am struggling to meet my daily protein intake? (1:24:34)

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Published 2022-07-21

1863: Barbell Vs. Dumbbell Shoulder Press, the Best Non-Dairy Protein Powder, the Superior Form of Cardio & More

83 min
View

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

  • Mind Pump Fit Tip: Here is a simple step you can do to alleviate chronic pain, train unilaterally. (3:27)
  • How much do Cirque du Soleil/Vegas acts get paid? (17:29)
  • What's a sun fever?! (31:28)
  • Hands-on your knees is better for catching your breath than hands on your head. (37:50)
  • Flying with children and keeping them in line. (40:39)
  • Weedkiller chemical glyphosate was found in the majority of U.S. urine samples. (44:53)
  • When your plans just don't pan out. (49:16)
  • When your bed just feels the best. (55:13)
  • #Quah question #1 - What is the difference in hypertrophy between the dumbbell overhead press vs. barbell? If the difference is stability, is there more benefit in using dumbbells in most press movements? (57:33)
  • #Quah question #2 - Can you recommend a good protein powder that doesn't contain whey? (1:04:03)
  • #Quah question #3 - How much is too much for trigger or focus sessions? (1:12:13)
  • #Quah question #4 - Is there a superior form of cardio? For example, would be better to run, do HIIT, or just go ham on an assault bike? (1:16:33)

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Published 2022-07-20

1862: How NOT to Be an Idiot in the Gym

36 min
View

In this episode Sal, Adam & Justin cover ten things one must NOT do in a gym.

  • There are unwritten rules that are true for EVERY single gym! (1:27)

  • Ten Ways How NOT to Be an Idiot in the Gym.

  • #1 - Don't be smelly. (2:16)
  • #2 - Don't start a conversation in the locker while you're naked (or dry your balls). (5:59)
  • #3 - Let people "work in." (8:59)
  • #4 - Put weights away. (15:18)
  • #5 - Wipe up your sweat. (19:37)
  • #6 - Don't drop weights. (22:59)
  • #7 - Don't talk to people mid-set. (25:50)
  • #8 - Don't wear perfume/cologne. (27:37)
  • #9 - Don't hoard equipment. (30:17)
  • #10 - No moose knuckle. (33:59)

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Published 2022-07-19

1861: How to Eat Healthy on a Budget, Ways to Eliminate Imbalances Between the Left & Right Side of the Body, the Best Time to Bulk & Cut & More (Listener Live Coaching)

101 min
View

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

  • Mind Pump Fit Tip: For building muscle, don't try to MOVE weights rather FOCUS on challenging the muscle. (3:37)
  • The DRAMATIC physical changes in Justin's high school student-athletes! (16:34)
  • Gentleminions versus Bronies, which is worse? (33:43)
  • Is the TikTok algorithm different in China than in the US? (36:33)
  • Twitter's suspending spree explained. (40:34)
  • RIP James Caan. (44:33)
  • Are flat Earthers still a thing? (45:54)
  • Cool new tech with Mind Pump. (50:37)
  • Joe Biden, the pariah of the Democrat party. (52:50)
  • The fascinating technology of cryogenic grinding. (56:04)
  • #ListenerLive question #1 - Any advice on how to prioritize physical health for someone on a tight budget? (1:00:27)
  • #ListenerLive question #2 - How would you design training and nutrition around an active job that will be transitioning to a more sedentary lifestyle? (1:11:22)
  • #ListenerLive question #3 - What kind of unilateral exercises, if necessary, would help balance out my physique? Can I incorporate these exercises with current Maps programs or is it something I must focus entirely on? (1:21:16)
  • #ListenerLive question #4 – Any suggestions on how to transition my focus from bodybuilding to powerlifting? (1:27:24)

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Published 2022-07-17

1860: Fourteen of the Best Foods for an Amazing Physique

39 min
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In this episode Sal, Adam & Justin cover fourteen of their favorite foods to build a healthy and muscular body.

  • Fourteen of the Best Foods for an Amazing Physique. (2:02)
  • #1 – Eggs. (5:00)
  • #2 - Animal meat (chicken, beef, pork, fish). (6:39)
  • #3 - Whole Milk (if tolerated). (9:34)
  • #4 - Leafy greens. (12:02)
  • #5 – Asparagus. (14:25)
  • #6 – Zucchini. (16:20)
  • #7 – Berries. (17:13)
  • #8 – Rice. (20:27)
  • #9 – Quinoa. (23:26)
  • #10 - Potato / Sweet potato. (25:07)
  • #11 – Raw nuts. (28:11)
  • #12 - Avocado / avocado oil. (32:16)
  • #13 – Olive oil. (34:01)
  • #14 - Butter / ghee. (35:37)

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Published 2022-07-15

1859: How to Get Rid of the Last 5 Pounds of Body Fat, the Best Rep Range for Maximum Results, When Supplements are a Waste of Money & More (Listener Live Coaching)

100 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 EASIEST ways to optimize your hormones is to simply lift weights! (3:03)
  • The guys get geeky on old sci-fi/horror films of the 80s. (12:54)
  • What percentage of men and women fantasize about murder? (16:51)
  • The pros and cons of A.I. (20:33)
  • 'Taco floss' is in style. (27:15)
  • What's the deal with the Georgia Guidestones? (34:11)
  • NCI is giving away a full-ride scholarship! Apply now! (38:08)
  • Mind Pump Investments: Are NFTs dead? What is going on with the crypto markets? (41:03)
  • #ListenerLive question #1 - How can I get rid of the last 5 pounds of body fat and boost my metabolism? (49:49)
  • #ListenerLive question #2 - Is there any stuff/workout/diet or anything I should be following to keep my vertical up in volleyball? (1:01:18)
  • #ListenerLive question #3 - When is it superior or appropriate to train in one rep range solely for an amount of time (3-4 weeks) or switch every phase versus the style of hitting each rep range each workout consistently (Start with your big lift or two in lower rep ranges, then move to a lift in 8-12 range, then towards end hit the higher range/your finishers)? (1:17:27)
  • #ListenerLive question #4 - With numerous sponsored products from the show like electrolytes, vitamins, green/red drinks, CBD, pre and post-workout supplements, etc. Where does a guy start if wanting to try supplements? (1:27:30)

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Published 2022-07-14

1858: How to Build Muscle With Kettlebells, Using Strength Training to Reduce Arthritis Pain, the Ideal Order to Complete MAPS Fitness Programs & More

85 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: Contrary to popular media propaganda, meat, eggs, and milk are the most nutrient-dense foods on the planet! (3:11)
  • Sal has stamped his seal of approval on Seed. (13:35)
  • Adam's Organifi "Peanut" Brittle desert. (16:52)
  • Sal recommends UnXplained with William Shatner. (21:13)
  • Justin recommends Westworld on HBO. (33:57)
  • Another brilliant move by Apple. (35:45)
  • That one-time Disney gave Robin Williams a Picasso for being the Genie. (40:35)
  • Is your favorite Hollywood star on anabolics? (44:25)
  • #Quah question #1 - What order should your programs be completed? (57:17)
  • #Quah question #2 - Can kettlebells build muscle? (1:06:44)
  • #Quah question #3 - How would you describe training to technical failure to someone who doesn't push themselves hard enough? (1:14:20)
  • #Quah question #4 - What are the benefits of strength training with arthritis? (1:19:10)

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Published 2022-07-13

1857: Are Squats Overrated?: A Debate With Eugene Teo

105 min
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In this episode Sal, Adam & Justin speak with Eugene Teo.

  • Why he takes issue with the emphasis on the barbell back squat. (2:28)
  • How people have a hard time separating their emotions from logical reason. (5:47)
  • Individual variance matters! (10:07)
  • Are split stance exercises superior to bilateral lower body exercises? (13:49)
  • Functional versus hypertrophy. What does he lead towards? (17:06)
  • Understanding there are so many different paths people can go on when it comes to training. (19:31)
  • The difficulty of catering to your audience on social media. (24:31)
  • When is anecdote valuable? (31:16)
  • The problems with being science-based versus science-bound. (35:46)
  • Addressing his post on correctional exercise and being a waste of time. (41:11)
  • Is a deadlift a good back hypertrophy exercise? (59:17)
  • The systemic effects of novelty. (1:02:48)
  • The most underrated training style. (1:12:45)
  • Biggest training paradigm-shattering moments. (1:14:47)
  • Favorite forms of conditioning. (1:18:09)
  • Is he pro-full-body or body-part split? (1:24:37)
  • What currently makes him roll his eyes in the fitness space? (1:26:44)
  • Paralysis by analysis and podcasting. (1:28:39)
  • What is his main source of business? (1:35:53)
  • Will Mind Pump visit Australia? (1:37:38)
  • Who are his favorite fitness influencers in Australia? (1:39:57)
  • Women CAN lift! (1:42:14)

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Published 2022-07-12

1856: How to Build the Outer Part of the Chest, Ways to Train With an Unusual Work Schedule, Tips for Improving Wrestling Performance & More (Listener Live Coaching)

96 min
View

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

  • Mind Pump Fit Tip: Supplements are NOT the answer until they ARE the answer. (3:56)
  • The conspiracies surrounding the Large Hadron Collider. (18:15)
  • A puffer fish may have inspired the Mandala. (21:14)
  • We are so vulnerable without power. (22:49)
  • Time dilation is a real thing! (27:14)
  • Nuclear energy can be scary. (29:28)
  • The Japanese are fierce. (30:44)
  • Dad's life updates with the guys: Aurelius has a new favorite word and Maximus' interesting personality. (33:11)
  • Airplane horror stories with your kids. (37:10)
  • Competition is great! (47:51)
  • The power of TikTok! (50:26)
  • Mind Pump fans love Vuori! (51:25)
  • #ListenerLive question #1 - What type of training (duration, frequency, intensity) would you recommend for a person with adrenal fatigue? (54:52)
  • #ListenerLive question #2 - What programming would you recommend for my client who has a very inconsistent work schedule? (1:06:16)
  • #ListenerLive question #3 - Do you have tips on how to follow a MAPS program while still training 6 hours a week as a wrestler without overtraining and burning myself out? (1:14:38)
  • #ListenerLive question #4 - What is your advice on building the outer/side part of the chest? (1:28:02)

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Published 2022-07-10

1855: How to Maintain a Beach-Ready Body All Summer Long

43 min
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In this episode Sal, Adam & Justin cover 6 ways to keep a beach-ready body throughout the summer.

  • Believe it or not, the hard part about staying in shape for summer is NOT the getting in shape part. The hard part is MAINTAINING it after summer is over. (2:03)

  • Six Ways to Maintain a Beach-Body All Summer Long. (7:44)

  • #1 - Train full-body 3 days a week. (It is easier to stay consistent, don't miss your least favorite body parts, or frequency of most effective exercises). (8:57)
  • #2 - Phase your training. (Don't let your body get stale, long rest, moderate, and light with supersets.) (16:12)
  • #3 - Slowly increase calories (reverse diet). (21:19)
  • #4 - Keep protein high. (26:56)
  • #5 - Train "show muscles abs" to build. (30:16)
  • #6 - Trigger sessions keep the pump. (36:56)

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Published 2022-07-08

1854: When Fasting Hurts Your Gains, the Best Source of Carbs for Strength & Performance, What to Do When Personal Training Clients Aren't Getting Results & More (Listener Live Coaching)

122 min
View

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

  • Mind Pump Fit Tip: If you have to pick between animal or plant protein, pick an animal protein. (2:52)
  • The guys recap their Cabo family vacation, the All-In Podcast drama, and Sal in Spanish. (7:31)
  • Would the guys consider sending their kids to an out-of-state boarding school? (27:40)
  • Are you digging Sal's "Nonno" mustache? (39:41)
  • Will fasting increase the androgen receptor's sensitivity? (42:00)
  • Is ESPN running out of content to promote?! (45:04)
  • The richest self-made women under 35 may surprise you. (48:47)
  • Have you heard of the 'Crypto Queen'? (50:09)
  • Who the heck pays $1000 a month for a car?! (52:52)
  • #ListenerLive question #1 - Is my morning fasting routine impacting my strength gains? (58:23)
  • #ListenerLive question #2 - What would be the best way to track the progression of my high school athletes'? (1:12:20)
  • #ListenerLive question #3 - When and how do you know it is time to let a client go? (1:29:59)
  • #ListenerLive question #4 - What kind of carbs do you recommend eating in the morning for energy? (1:43:54)

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Published 2022-07-07

1853: The Best Way to Improve Your Bench Press, the Value of Wall Sits for Building Quads, Ways to Improve Grip Strength & More

72 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: Shin splints, they suck! But, did you know they are easy to fix?! (2:52)
  • Sal can FINALLY get in on the Top Gun conversation. (13:44)
  • Sal's a BIG sausage guy. (31:13)
  • Mind Pump's reverse psychology on the recent 'Why you Should NOT Become a Personal Trainer' episode. (32:56)
  • The Di Stefano's are ALL the same. (34:05)
  • Can being hungry change your sexual preferences? (37:21)
  • Are we close to a cure for HIV?! (48:41)
  • #Quah question #1 - Other than doing a dumbbell bench press, what are the best moves to improve and increase your barbell bench press? (50:20)
  • #Quah question #2 - What are your thoughts on doing wall sits to help build the quads? (56:37)
  • #Quah question #3 - If someone is starting in their fitness journey with little to no experience, how would you introduce them to lifting weights? (1:00:49)
  • #Quah question #4 - How can I improve grip strength so I can hold heavy dumbbells when doing Romanian Deadlifts without having to use straps? (1:06:09)

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Published 2022-07-06

1852: The 4 Worst Ways to Judge Your Workout Success

42 min
View

In this episode Sal, Adam & Justin cover four popular ways to judge the effectiveness of a workout that are just plain wrong.

  • The 4 Worst Ways to Judge Your Workout Success. (2:47)

  • #1 – Soreness. (You should feel little to no soreness.) (8:10)
  • #2 – Sweat. (Some of the best workouts don't make you sweat.) (17:10)
  • #3 - How hard it was. (Hard is easy to produce.) (22:42)
  • #4 - How exhausted do you feel afterward. (You should feel better, not worse after.) (26:55)

  • Five Great Ways to Judge Your Workout.

    • #1 - You got stronger. (31:56)
    • #2 - You gained stamina. (34:14)
    • #3 - Your body composition improved. (34:44)
    • #4 - You have improved energy. (36:57)
    • #5 - You have better vitality. (39:22)

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Published 2022-07-05

1851: When Fasting is Making You Fat, Overcoming Back Pain When Deadlifting, How to Know When to Fire Your Trainer & More (Listener Live Coaching)

112 min
View

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

  • Mind Pump Fit Tip: The good news is scientists keep getting closer to designing exercise in a pill. The bad news is you're not going to get nearly the same benefits you get from exercise! (3:33)
  • The fascinating way people use the suicide hotline. (14:40)
  • The power of saying NO. (16:50)
  • How your body keeps the score. (18:29)
  • The advantage of using tactical empathy. (21:40)
  • The differences between basketball sneakers over the decades. (23:30)
  • If I had Magic Spoon as a kid... (33:04)
  • The unintended consequences of government mandates. (36:41)
  • What is cannabis NOT good for?! (42:25)
  • Raving over super athletes. (46:23)
  • #ListenerLive question #1 - Does my body absorb and use all of the nutrients the same way it would if I were to eat 3-4 meals a day over an 8–10-hour window as opposed to what I'm doing now? (53:53)
  • #ListenerLive question #2 - What are your opinions on different deadlift variations, specifically conventional, trap bar, or sumo? Is one form safer than the other, and will I get the same benefits from using one variation over the other? (1:07:39)
  • #ListenerLive question #3 - Should I fire my trainer? She keeps adding weight to the bar and giving me heavy weights that I can't lift. (1:22:58)
  • #ListenerLive question #4 - How important, as a trainer, is it to track your clients' workouts? (1:37:01)

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