Mind Pump: Raw Fitness Truth

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) Related Links/Products Mentioned Visit PRx Performance for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) Do You Have Back Or Shoulder Pain? YOU NEED TO TRY THIS! | Mind Pump Mind Pump #1490: How To Improve Your Posture How To Actually Target Your Lats With The Lat Pulldown! How To Do A Perfect Pull-Up (AVOID MISTAKES!) How To Isolate The Upper Trap and Rhomboids with The Dumbbe

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 squa

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) Related Links/Products Mentioned Visit SleepMe for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!)

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) #Lis

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 ch

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) Related Links/Products Mentioned Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** Special Promotion: RGB Bundle 50% off! **Promo code RGB50 at checkout** (Coupon expires Sunday, Dec. 18th) Mind Pump #1462: Setting New Year’s Resolutions That Actually Work How to Stay on Track With Your Health & Fitness Goals This Year – Mind Pump Blog Mind Pump #1830: Five Steps To Determine Your Ideal Caloric

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) #Listener

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) Related Links/Products Mentioned For

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

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 in

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) Related Links/Products Mentioned Visit ZBiotics for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) Mind Pump #1952: How To Bulk The Right Way Mind Pump #1345: 6 Ways

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

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 ath

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

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) #Q

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) Related Links/Products Mentioned Visit ZBiotics for an exclusive offer for Mind Pump listeners! Cyber Monday Sale: ALL MAPS Fitness Products & Bundles 60% off!  **Prom

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

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) Related Links/Products Mentioned Black Friday Sale EXTENDED: ALL MAPS Fitness Products & Bundles 60% off!  **Promo code BLACKFRIDAY or CYBERMONDAY at checkout** (Code expires Friday Dec. 2nd) Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Mind Pump #1852: The 4

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) Related Links/Products Mentioned

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