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1538: How to Build the Peak of the Bicep, the Dangers of Fat Burner Supplements, the Pros & Cons of Battle Ropes & More

Mind Pump: Raw Fitness Truth

Release Date: 04/23/2021

2908: How to Pick the Right Workout: The Most Important Question to Ask Before You Start show art 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...

info_outline 2907: How to Clean Bulk Without Getting Fat (The Exact Formula) show art 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,...

info_outline 2906: Should You Bulk or Cut First | The Answer That Actually Leads to Long Term Results show art 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_outline 2905: How to Build an Aesthetic Physique | Best Exercises for Chest Back Shoulders and Legs show art 2905: How to Build an Aesthetic Physique | Best Exercises for Chest Back Shoulders and Legs

Mind Pump: Raw Fitness Truth

In this episode the guys break down the best exercises to sculpt the physique men actually train for — covering incline press for upper chest development, deadlifts and barbell rows for back thickness and width, standing overhead press with rear delt flies for that rounded shoulder cap, and barbell squats with Romanian deadlifts for complete lower body development. They explain why most guys develop flat-looking chests by neglecting the upper portion, why powerlifters often have more impressive looking backs than bodybuilders, and why rear delt development is one of the most technically...

info_outline 2904: How to Reverse Osteoporosis and Osteopenia (The Data-Backed Formula That Actually Works) show art 2904: How to Reverse Osteoporosis and Osteopenia (The Data-Backed Formula That Actually Works)

Mind Pump: Raw Fitness Truth

In this episode the guys break down how to reverse osteopenia and osteoporosis — explaining the difference between the two, why 43% of adults over 50 have low bone mass, and why this is actually very fixable. They cover the four key steps: getting stronger (not just lifting weights), eating enough to build, taking key nutrients like calcium, vitamin D and magnesium, and being consistent because bone adapts more slowly than muscle. They also discuss why GLP-1 users are showing up with osteopenia and why it's not the drug's fault, Sal's experience with Rho Nutrition's liposomal curcumin and...

info_outline 2903: How to Build Bulletproof Joints (So You Can Train for the Rest of Your Life) show art 2903: How to Build Bulletproof Joints (So You Can Train for the Rest of Your Life)

Mind Pump: Raw Fitness Truth

In this episode the guys break down six ways to build bulletproof joints — proper strength training, unilateral training, static stretching post-workout, mobility drills, hydration with high protein diet, and consistent sleep. They cover why joints actually strengthen rather than wear down with proper use, why MAPS Symmetry alone solves most chronic pain issues without targeted correctional exercise, and why CNS tightening after workouts causes the low back pain people feel hours later at night. They also get into a new study showing probiotics plus protein powder outperforms protein powder...

info_outline 2902: How 311 Has Stayed Together for 35 Years — Nick Hexum on Sobriety, Fitness and Creativity show art 2902: How 311 Has Stayed Together for 35 Years — Nick Hexum on Sobriety, Fitness and Creativity

Mind Pump: Raw Fitness Truth

In this episode the guys sit down with Nick Hexum, lead singer and co-founder of 311, just hours before a live show. Nick opens up about how the band has stayed together for 35 years, his path to sobriety in 2005-06 and how the band stuck by him through it, bringing weights on the road since 1993 and having a full gym dressing room on every tour, and why exercise was his earliest tool for managing anxiety and depression. He covers the study showing dance and exercise outperform SSRIs for depression by one and a half times, how he syncs his workouts to BPM-specific playlists, working with a...

info_outline 2901: Chronic Pain Causes | 5 Common Habits That Make Pain Worse show art 2901: Chronic Pain Causes | 5 Common Habits That Make Pain Worse

Mind Pump: Raw Fitness Truth

In this episode the guys break down five weird and common things people do that cause or worsen chronic pain — poor sleep, inflammatory diet, macro and micro deficiencies, dehydration, and shallow breathing. They cover the difference between acute pain and chronic pain, how movement pattern issues are almost always the root cause, and why the experience of pain can be just as real as the physiological signal. They also get into Arthur Saxon pressing 370 pounds overhead with one arm in 1905, eating 24 eggs and 10 pounds of meat a day, the genetics study showing hyper responders gain three...

info_outline 2900: 6 Mistakes Women Make When They Start Lifting show art 2900: 6 Mistakes Women Make When They Start Lifting

Mind Pump: Raw Fitness Truth

You're putting in the work at the gym, eating what you think is enough, and still not seeing the body you're training for. Sound familiar? In this episode of Mind Pump Show, Sal, Adam, and Justin break down the six most common mistakes women make when they start lifting — pulled straight from over two decades of training real clients, not from theory. These mistakes are still showing up everywhere, and they're the exact reason your strength training isn't delivering the results you were promised. From stacking too much cardio on top of your lifting sessions to underestimating how much...

info_outline 2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula show art 2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula

Mind Pump: Raw Fitness Truth

In this episode the guys break down the exact five-step formula to lose 15 pounds of pure body fat in 90 days — lifting 1-2 compound movements daily, walking after every meal, eating only whole foods, hitting 1g of protein per pound of body weight first, and perfecting sleep every single night. They also get into Joovv red light therapy and how Sal is using it on his jiu jitsu mat burns, red light improving eyesight and macular degeneration, the guys turning into old men (AC wars, slip-on shoes, grunting when they stand up), Doug's Butcher Box chuck roast stew recipe, the viral...

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More Episodes

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to build the peak of the bicep, whether thermogenic fat burners actually do anything, the value of battle ropes, and when to implement them in your workout, and whether spinal flexion exercises like crunches are dangerous for the back. 

  • Are comments on YouTube making Sal feel insecure? (3:31)
  • Sal is a BIG nerd. (5:48)
  • What industry does robotics disrupt first? (9:06)
  • Mind Pump speculates on cryptocurrency being the money of the future. (16:00)
  • The eerie legend of the Overtoun Bridge in Scotland. (31:33)
  • Why no competitor vegan protein powders compare to Organifi’s. (35:42)
  • Would you purchase a minimalist phone? (37:28)
  • Baby Aurelius hitting another milestone in his progression. (42:11)
  • The advancements in technology and parenting hacks. (45:08)
  • The impact and power of blue light on sleep patterns. (48:05)
  • #Quah question #1 – What is the best way to build the peak of the bicep? (53:45)
  • #Quah question #2 – Do thermogenic fat burners actually do anything? (58:08)
  • #Quah question #3 – What do you think about battle ropes and when is a good time to implement them in your workout? (1:02:34)
  • #Quah question #4 – Are spinal flexion exercises, like crunches, dangerous for the back? (1:07:46)

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