2914: 5 Rules for Building a Lagging Body Part (The Ones Nobody Tells You)
Release Date: 08/01/2026
2915: The Best Workout Programs Combos For Any Goal: Muscle, Strength, Fat Loss, and More
Mind Pump: Raw Fitness Truth
Buy one get one free, pick your combo: One of the most common questions the guys is also one of the simplest: what program should I run next? It matters more than most people think. Stack the wrong two programs back to back and you leave gains on the table. Stack the right two and you buy yourself six months of near zero plateaus, real strength PRs, and a body that keeps changing every week. In this episode, Sal, Adam, and Justin stop making you guess and lay out the definitive MAPS program pairings for every major goal. They cover advanced muscle gain, pure strength, fat loss...
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2914: 5 Rules for Building a Lagging Body Part (The Ones Nobody Tells You)
Mind Pump: Raw Fitness Truth
In this episode the guys break down the five rules for building a lagging body part — train it longer, train it more often, train it first in the workout, take volume away from the rest of the body to fuel it, and eat in a calorie surplus. They also get into calf insertions and how high versus low insertions determine whether you're built for speed or strength , Adam microdosing GLP-1 for inflammation and knuckle swelling, Justin's KLOW and cognitive peptide stack from Vita Bella. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower:...
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2913: 5 Fitness Rules You're Breaking That Are Quietly Killing Your Progress
Mind Pump: Raw Fitness Truth
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2912: SS-31 Peptide Benefits: Why Ben Pakulski Says This Is the Most Exciting Peptide Right Now
Mind Pump: Raw Fitness Truth
In this episode the guys sit down with IFBB pro bodybuilder and science-driven performance coach Ben Pakulski for a wide-ranging conversation on peptides, performance, identity and the hard lessons of a 20-year bodybuilding career. Ben breaks down the peptide landscape — why he's optimistic about the science but deeply cautious about sourcing (90%+ of research peptides come from China with no quality guarantees), the most exciting peptides he's currently working with including SS-31 for mitochondrial repair, and myostatin inhibition and where the science actually stands. They also cover...
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2911: Machines vs Free Weights | 5 Times Machines Are ACTUALLY BETTER
Mind Pump: Raw Fitness Truth
MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Four day split, male and female versions, workout videos and live coaching with Cole. Three days left on this offer. In this episode the guys break down five times when machines are actually better than free weights — isolating a muscle or movement pattern, when recovery is challenged from a sport or hard training block, adding extra volume without taxing the body, advanced intensity techniques like drop sets and forced negatives, and movement patterns that gravity-based free weights simply can't replicate. Sal shares how...
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2910: 6 Things Nobody Tells You About Fat Loss After 30
Mind Pump: Raw Fitness Truth
MAPS Upper Lower — https://mapsupperlower.com (code: launch)Most people over 30 who try to lose fat end up in one of three traps: they lose the weight and gain it all back, they lose muscle along with the fat and end up softer and slower than before, or they hit a wall and feel like their body just refuses to cooperate. In this episode, Sal, Adam, and Justin lay out the six things the fitness industry consistently leaves out of the fat loss conversation, and why ignoring them is exactly what keeps you stuck. The biggest shift you need to make? Stop treating fat loss like a demolition...
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2909: 5 Running Styles to Lose Fat (And Which One Is Actually the Best)
Mind Pump: Raw Fitness Truth
In this episode the guys break down five ways to run for fitness — for distance, same distance for time, same time for more distance, sprinting, and running for fun. Sal shares that he ran his first mile this morning for the first time in years and how humbling it was. They also get into the story behind Sylvester Stallone writing Rocky in three days with $100 in his bank account after watching Chuck Wepner vs Muhammad Ali, Italian dialects and how Mussolini unified them, the cyclosporiasis parasite outbreak in US lettuce, the liver die-off effect and why people feel worse before they feel...
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2908: How to Pick the Right Workout: The Most Important Question to Ask Before You Start
Mind Pump: Raw Fitness Truth
In this episode the guys break down exactly how to pick the right workout for your goals — covering why enjoyment matters more than most people realize, how to honestly assess whether you actually like what you're doing, the ROI of strength training versus other modalities, and why appropriateness for your actual life is the deciding factor. They also get into the origin of clowns (spoiler: ancient India and Egypt, not the circus), the CLOW peptide stack from Vita Bella and why Sal and Katrina are both using it for recovery and skin health, Sal's revelation that he quit jiu jitsu because his...
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2907: How to Clean Bulk Without Getting Fat (The Exact Formula)
Mind Pump: Raw Fitness Truth
In this episode the guys break down exactly what a clean bulk is, how it differs from a dirty bulk, and why most people do it completely wrong. They cover why increasing training volume during a bulk actually makes sense (because you have the nutrients to recover), why 500 calories above maintenance is all you need, why staying active with daily steps dramatically improves muscle building, and why garbage food is what separates a clean bulk from a dirty one. Sal and Adam both share their own dirty bulk horror stories — competing against coworkers and friends, gaining more fat than muscle,...
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2906: Should You Bulk or Cut First | The Answer That Actually Leads to Long Term Results
Mind Pump: Raw Fitness Truth
In this episode the guys break down whether you should build or cut first — covering what each actually involves, why cutting first almost always fails long term, how building first boosts your metabolic rate by 700-800 calories a day, and why 95% of people who lose weight gain it all back. They also discuss Sal's prediction that probiotics will be the next major performance supplement, the ditto dating app taking over college campuses by using AI instead of swiping, the new short king shoe brand giving guys a few extra inches of height, 80s and 90s movie reviews that did not hold up,...
info_outlineIn this episode the guys break down the five rules for building a lagging body part — train it longer, train it more often, train it first in the workout, take volume away from the rest of the body to fuel it, and eat in a calorie surplus. They also get into calf insertions and how high versus low insertions determine whether you're built for speed or strength , Adam microdosing GLP-1 for inflammation and knuckle swelling, Justin's KLOW and cognitive peptide stack from Vita Bella. Then they coach live callers submitted through mplivecaller.com.
MAPS Upper Lower: https://mapsupperlower.com
Code: LAUNCH for 40% off. Final day of this offer. Four day split, male and female versions, workout videos and live coaching with Cole.
Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com
1.9 NASM CEUs
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0:00 - Intro
2:14 - 5 rules for building a lagging body part
3:06 - Rule 1: Train it longer — more volume on that body part in the workout
8:01 - Rule 2: Train it more often — increase frequency from twice to three times a week
8:43 - Rule 3: Train it first — prioritization is backed by data on strength and muscle gains
11:28 - Rule 4: Take volume away from the rest of the body — you can't just add on top
15:04 - Rule 5: Eat in a calorie surplus — you cannot build without fueling
17:17 - Calf insertion science — why high insertions produce speed and low insertions produce strength
20:28 - Tito Ortiz has the biggest head Justin has ever seen in person
22:33 - Swimmer body type is the one build that is perfect for one sport and nothing else
24:04 - Catrina caught Adam spitting in the toilet before peeing — his son does it too
28:07 - Joe Wieder stole Robby Robinson's body for his famous supplement bust photo
32:33 - Justin's KLOW and cognitive peptide combo from Vita Bella — clarity, memory recall and BDNF
36:36 - 441,000 of 1 million new millionaires in 2025 came from the US
40:23 - Open AI's model escapes a locked computer to cheat on its own cybersecurity test
47:47 - The Odyssey movie backlash — Sal's boring review goes viral and proves nobody thinks for themselves
53:44 - Man receives heart transplant and marries his donor's widow — both later die by suicide
57:57 - Eight Sleep reviews — hot sleepers and couples with different temperature preferences benefit most
1:01:49 - Caller: Molly (Texas) — returning caller, blood clot during pregnancy, rebuilding strength before second baby
1:21:31 - Caller: Michelle (Ontario) — 30-day check-in, energy improving, nutrition consistency the next goal
1:30:50 - Caller: Stuart (New York) — stage 4 melanoma, immunotherapy, 35 years of training, how to stay active through treatment
1:49:19 - Caller: Sandy (Connecticut) — 90-day update, 4.4lbs of muscle gained, church walking group launched, trainer Greg gets a shirt