2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why
Release Date: 07/06/2026
2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why
Mind Pump: Raw Fitness Truth
Short answer: yes. Training each muscle group twice a week builds more muscle than once a week — the data is clear on this, and Sal, Adam, and Justin break down every reason why in this episode. From how fatigue silently kills your volume to why junk sets pile up when you try to cram everything into one workout, they pull back the curtain on what's actually happening inside your body when you split things up. You'll also learn why total training volume — not just sets, but reps AND weight — goes up automatically when you split your body across two sessions, and why that matters more...
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2894: 6 Fitness Truths That 95% of People Still Get Dead Wrong & They're Quietly Sabotaging Your Results
Mind Pump: Raw Fitness Truth
MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down six fitness truths that 95% of people still get dead wrong — you don't need to train 5-6 days a week to build muscle, cardio is not the best way to lose fat long term, your metabolism isn't broken your habits are, protein timing matters far less than total daily intake, flexibility without strength is useless, and the real fountain of youth is the weight room....
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2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You)
Mind Pump: Raw Fitness Truth
MAPS Upper Lower: Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down the top 5 ways to do cardio ranked from worst to best — running, HIIT, steady state, walking, and playing. Sal shares his return to jiu jitsu after nearly 20 years away, his brother-in-law going easy on him, and why he expects to drop 10-15 pounds of muscle doing it. They also get into California pressuring utility companies to issue contracts to LGBT-certified businesses and the certification process,...
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2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week
Mind Pump: Raw Fitness Truth
In this episode the guys break down their brand new MAPS Upper Lower program — a classic four day bodybuilder split designed for people who want to shape, sculpt and build their body with more volume than a full body routine but without the intensity of programs like MAPS Aesthetic. They cover why the upper lower split is one of their personal favorite ways to train, how the three phase structure prevents plateaus, why the final phase ends with a five by five strength focus, and why they built separate men's and women's versions with different priority lifts. MAPS Upper Lower: Code: LAUNCH...
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2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work)
Mind Pump: Raw Fitness Truth
In this episode the guys break down how to heal body dysmorphia — what it is, why it's especially common in the fitness industry, and five practical strategies to work your way out of it. They also get into Adam's appearance on Chalene Johnson's podcast and the conversations around gray market peptides and Retatrutide, a new study showing vitamin D and calcium supplements do nothing for bone strength without resistance training, the nuance around blood lipids and saturated fat, and how Scotland fans drank Boston out of beer during the World Cup. They also cover a fascinating discussion on...
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2890: Speed Training for Athletes | How to Sprint Faster Without Getting Hurt w/ Brian Kula
Mind Pump: Raw Fitness Truth
In this episode the guys sit down with elite speed and performance coach Brian Kula of Kula Sports Performance, the man who has trained Christian McCaffrey since he was 13 years old, Saquon Barkley, AJ Brown, and dozens of other professional and Olympic athletes. Brian breaks down his Bounce Fire system for building safe running mechanics from the ground up, why strong athletes like Sal who never sprint are actually at higher injury risk than deconditioned ones, how the nervous system is the real reason hamstrings pull, why cold plunges can shut down the nervous system for up to 24 hours...
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2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately)
Mind Pump: Raw Fitness Truth
In this episode the guys break down the seven best muscle building exercises you have probably never done — the bent press, circus press, Zottman curls, weighted windmills, heavy overhead carries, heavy trap bar farm walks, and tibialis raises. They also get into AI being used to expose congressional stock trading corruption (56% of congressional stock purchases are on companies directly impacted by bills they later voted on), the whey protein shortage and a new manufacturing technique that makes it taste even better, the history of sketchy old school supplements like Hot Stuff and what was...
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2888: The 6 Best Lifts for Athletic Fitness (That Actually Transfer to Real Life)
Mind Pump: Raw Fitness Truth
In this episode the guys break down the six best lifts for athletic fitness — the movements that translate directly to real world performance, sport and everyday life. They cover lunges and sled work, the standing overhead press, trap bar deadlift, one arm rows with rotation and pull ups, hanging leg raises done correctly, and band and cable chops for rotational power. They also reminisce about their worst business failures — Sal's second studio location that cost him 75K to break the lease, Adam's mobile car detailing hustle, Justin's app build, and Doug's story of losing his entire Japan...
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2887: Why Nobody Has the Abs They Want (And It's Not Body Fat)
Mind Pump: Raw Fitness Truth
In this episode the guys break down how not to train your abs, covering the five biggest mistakes that keep people from ever seeing results from their core training. They cover why high reps are the wrong approach, how most people are using their hip flexors instead of their abs without realizing it, why short range of motion leaves gains on the table, why rest periods matter just as much for abs as any other muscle, and why avoiding obliques is one of the worst ideas in fitness. Sal shares how switching to resistance training for his abs within 60 days made them one of his best body parts....
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2886: The 5 Steps to Becoming the Fittest You've Ever Been (For Life This Time)
Mind Pump: Raw Fitness Truth
In this episode the guys break down the five steps to becoming the fittest you've ever been for life — not just for a season. They cover why fitness should improve your life rather than become your life, the importance of building strength for longevity, moving well and being able to play, and what realistic aesthetics look like for someone who actually has a life. Sal opens up about his own ongoing struggle with making fitness an idol, Adam talks about genuinely letting go of the all-or-nothing mentality, and Justin reflects on the identity shift from performance-based athlete to training...
info_outlineShort answer: yes. Training each muscle group twice a week builds more muscle than once a week — the data is clear on this, and Sal, Adam, and Justin break down every reason why in this episode. From how fatigue silently kills your volume to why junk sets pile up when you try to cram everything into one workout, they pull back the curtain on what's actually happening inside your body when you split things up.
You'll also learn why total training volume — not just sets, but reps AND weight — goes up automatically when you split your body across two sessions, and why that matters more than almost anything else for building muscle long term. The guys connect the science to real-world scenarios: bad weeks, missed workouts, leg day mental prep, and how to fuel the sessions you want to crush.
They also walk you through the brand new MAPS Upper Lower program, a four-day-a-week upper/lower split built around exactly this training philosophy. It's the first four-day-specific program they've ever built, it comes in both male and female versions, and it's 40% off right now during the launch window. Use code LAUNCH at mapsupperlower.com to grab it.
Products Mentioned: MAPS Upper Lower — https://mapsupperlower.com (code: LAUNCH) MAPS Anabolic — https://mapsanabolic.com MAPS Aesthetic — https://mapsaesthetic.com MAPS Performance — https://mapsperformance.com
Sponsors: LMNT — drinklmnt.com/mindpump
Chapters: 0:00 Intro 0:23 Episode Overview and New Program Announcement 0:48 Sponsor: LMNT Electrolytes 1:31 Why Twice-a-Week Beats Once-a-Week: The Data 4:16 Strength Gains vs. Hypertrophy Gains at Different Frequencies 6:18 Why Fatigue Is the Enemy of Muscle Growth 7:02 Power Training and the Plyometrics Mistake 8:43 Real-World Flexibility of the Upper/Lower Split 9:45 Better Exercise Selection and Eliminating Junk Volume 14:05 Total Volume Defined: Sets, Reps, and Weight 20:22 Training Intensity: Stop Short of Failure 22:31 MAPS Upper Lower Program Details and Launch Offer