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1488: The Best Way to do Pull-Ups, Fat Cell Memory, the Truth About Functional Bodybuilding Programs & More

Mind Pump: Raw Fitness Truth

Release Date: 02/12/2021

2827: The 90-Day Nutrition Strategy That Actually Works show art 2827: The 90-Day Nutrition Strategy That Actually Works

Mind Pump: Raw Fitness Truth

When it comes to fitness, most people think training is the hard part… but it’s actually nutrition that holds them back. In this episode, the guys break down why diets fail, why generic meal plans don’t work, and the real reason people struggle to stay consistent. They dive into the psychology behind eating habits, how to build sustainable nutrition strategies, and why personalization is the key to long-term success. They also introduce a practical approach to building “anchor meals,” navigating real-life challenges like travel and time constraints, and how to finally create a plan...

info_outline 2826: The Least Amount You Can Train and Still See Results show art 2826: The Least Amount You Can Train and Still See Results

Mind Pump: Raw Fitness Truth

How much do you really need to train to see results? Most people think more workouts = faster progress. But what if doing less… actually gets you better results? In this episode, we break down the minimum effective dose for building muscle, burning fat, and improving your physique, without burning out. We cover: • Why 1–2 workouts per week can be enough • The biggest mistake beginners make (doing too much too soon) • How overtraining kills progress • Why consistency beats intensity every time • The role of protein, recovery, and lifestyle • Simple strategies that...

info_outline 2825: How To Build Your Shoulders, Arms, and Glutes Before Summer show art 2825: How To Build Your Shoulders, Arms, and Glutes Before Summer

Mind Pump: Raw Fitness Truth

Want boulder shoulders, sleeve-filling arms, and a head-turning backside? In this episode, Sal, Adam, and Justin break down exactly how to build the aesthetic physique you're chasing, especially the muscles that matter most for women and bikini competitors. First, a reality check: "sculpting" is really just building muscle. Fat loss reveals the shape, but the shape has to be built first. Most women get this wrong by chasing sweat, soreness, and burn as signs that training is working. They're not. Consistent strength gains over time? That's the signal. The guys break down why programming beats...

info_outline 2824: Why Skipping Meals Is Hurting Your Metabolism show art 2824: Why Skipping Meals Is Hurting Your Metabolism

Mind Pump: Raw Fitness Truth

Most people think eating less is the answer. Skip meals. Try fasting. Cut calories. But what if that’s exactly what’s holding you back? In this episode, we break down why fasting isn’t the fat loss hack people think it is—and how it may actually be slowing your metabolism, hurting your hormones, and sabotaging your muscle growth. We also dive into: • Why being “too lean” can make you look worse • The real role of protein and meal timing • How blood sugar and insulin sensitivity actually work • The truth about GLP-1 drugs and metabolic health • Why consistency beats...

info_outline 2823: The Fitness Skills You Stop Using First (And Regret Later) show art 2823: The Fitness Skills You Stop Using First (And Regret Later)

Mind Pump: Raw Fitness Truth

Most people think getting in shape is about building muscle or losing fat… But what if you’re actually losing something MORE important? In this episode, the guys break down the 6 fundamental human movement skills that most people lose over time — not because of age, but because they stop practicing them. From overhead mobility and squatting… to running, jumping, and even throwing — these are the abilities that keep your body functioning, pain-free, and resilient for life. The problem? Even fit people lose them. This episode will change the way you think about training forever —...

info_outline 2822: The Truth About Insulin Sensitivity & Muscle Growth show art 2822: The Truth About Insulin Sensitivity & Muscle Growth

Mind Pump: Raw Fitness Truth

Only $99 (2 glucose biosensors, Nutrisense App to map glucose repsonse in real-time) Nutrisense.io/mindpump Exclusive offer for the Mindpump audience, including a $150 discount.    Most people think building muscle and burning fat comes down to calories, workouts, and discipline. But what if the real issue is something deeper? In this episode, we sit down with a Rhett Langley, specializing in metabolic health to break down why your body might not be responding , even when you’re doing everything right. We cover: Why metabolism controls fat loss and muscle gain How blood sugar...

info_outline 2821: If You're Not Doing THIS You're Leaving Gains On The Table show art 2821: If You're Not Doing THIS You're Leaving Gains On The Table

Mind Pump: Raw Fitness Truth

If you’re only lifting weights to build muscle… you might be leaving serious gains on the table. In this episode, the guys break down why strength training alone isn’t always enough, and how adding the right forms of cardio, mobility work, recovery, and even modalities like Pilates can actually improve muscle growth, performance, and longevity. They explain how your “gas tank” (cardiovascular fitness) can limit your strength, why mobility unlocks more muscle potential, and how tools like sauna use and recovery strategies can enhance results without overtraining. The conversation also...

info_outline 2820: What Every Woman Needs To Know About Creatine show art 2820: What Every Woman Needs To Know About Creatine

Mind Pump: Raw Fitness Truth

Spring Bundle Sale:   This episode is brought to you by Legion ! buylegion.com/mindpump Code “MINDPUMP” for buy one, get one 50% off for new customers, and 20% cash back for returning customers!  Timestamps: 00:00 Intro 01:26 Creatine For Women 03:58 Why Supplement Anyway 06:09 Muscle Growth Mechanism 07:12 ATP Energy Breakdown 09:51 Safety And Longevity 10:18 Loading And Dosing 12:45 Mood Benefits In Women 17:23 Bloating Myth Explained 23:01 Fat Loss Evidence

info_outline 2819: You’d Look Better With MORE Body Fat show art 2819: You’d Look Better With MORE Body Fat

Mind Pump: Raw Fitness Truth

Most people think getting leaner is always better… but that’s not true. In this episode, the guys break down why staying ultra-lean year-round can actually make you look worse, feel worse, and hurt your long-term health. From unrealistic body fat expectations to the pressure created by social media and fitness culture, they explain why the “ideal physique” is often misunderstood—and what actually looks better in real life. If you’ve been chasing lower body fat thinking it’s the answer… this might completely change your perspective.   The Spring Bundle: Symmetry ($187),...

info_outline 2818: Beyond the Scale: Rethinking Metrics for Fitness Success show art 2818: Beyond the Scale: Rethinking Metrics for Fitness Success

Mind Pump: Raw Fitness Truth

Why Daily Weigh-Ins Sabotage Progress + Drop Sets, VO2 Max, and Blue Collar Training . The hosts argue that frequent scale weigh-ins often sabotage progress because most people misinterpret weight fluctuations and let the number dictate mood, sharing client stories where the scale undermined visible body-composition improvements and reinforced unhealthy behavior. They discuss better metrics like performance, strength, sleep, and energy, and note how water retention, inflammation, and creatine can skew the scale and mirror. They also touch on “therians,” rising California gas prices,...

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More Episodes

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether fat cells have a memory, the benefits and disadvantages of different types of pull-ups, functional bodybuilding programs, and their favorite four supplements to take.

  • Adam is having some missteps. (4:16)
  • Mind Pump’s favorite Super Bowl commercials. (8:36)
  • The Chinese conduct some very suspect experiments. (12:48)
  • Should tech companies be able to create their own governments? (15:28)
  • Why did humans evolve to have such enormous penises? (22:13)
  • Mind Pump Debates: Are we heading towards a real estate and stock market plunge in the next few years? (28:04)
  • Why Mind Pump is not a fan of BMI as a marker of health. (36:54)
  • Why ice is overrated. (39:45)
  • The beauty of living in a free society. (43:02)
  • The surprising benefits of bone broth protein. (44:58)
  • #Quah question #1 – It's often said that muscles have memory. Can the same be said about fat cells? If so, what does that process look like in terms of time if that person has lost a significant amount of fat from healthy nutrition and exercise lifestyle? (49:05)
  • #Quah question #2 – What are the benefits and disadvantages of different types of pull-ups, such as traditional pull-ups, chin-ups, wide grip, etc.? Is one style superior? (56:55)
  • #Quah question #3 – What do you think of functional bodybuilding programs? (1:01:50)
  • #Quah question #4 – What are your big four supplements? (1:05:48)

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