2278: How to Use Supersets to Maximize Gains, the Best Exercises for Kids, Ways to Relieve Hip Flexor Pain & More
Release Date: 02/23/2024
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
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
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)
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)
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
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
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
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
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...
info_outline
2898: How to Do Pull Ups in 30 Days (The Exact Method That Actually Works)
Mind Pump: Raw Fitness Truth
In this episode the guys break down exactly how to be able to do pull ups in 30 days — covering the daily low intensity practice method, why you need to drop all other back work, why eating more and sleeping consistently will accelerate your results, and how to set up your test day for maximum performance. They also discuss whether chemical sunscreens are actually causing more cancer than they prevent, a large UK Biobank study showing frequent sunscreen users had up to 292% higher melanoma rates, why Crisp Power protein pretzels are outperforming traditional protein snacks on satiety, and...
info_outlineIn 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: You are only as strong as your weakest link. (1:51)
-
Sleeping is the MOST anabolic thing you can do. (9:24)
-
Kids say the darndest things. (21:45)
-
Trivia with Adam: How many Starbucks and churches are in the U.S.? (23:37)
-
How many crimes are prevented by civilians with guns? (27:33)
-
Justice against car thieves. (31:03)
-
We are that much closer to Minority Report. (32:34)
-
How many days does it take to turn a behavior into a habit? (36:16)
-
What skills are we going to lose because of technology? (41:06)
-
The first luxury submarine. (49:58)
-
No matter how old you are, your body will build muscle and strength. (52:19)
-
The best stimulant-based pre-workout. (55:55)
-
Shout out to the Mind Pump Private Forum! (56:43)
-
#Quah question #1 - What are supersets, and how do you effectively program them? (58:01)
-
#Quah question #2 - Why do I feel it in my hip flexors when I plank? How can I correct my form? (1:01:09)
-
#Quah question #3 - Have you ever had to fire a client because they didn't want to listen to your advice or do what you were telling them to do? (1:04:54)
-
#Quah question #4 - I am looking to get my 11-year-old son started on weightlifting. He is an active athlete involved in football, soccer, wrestling, and lacrosse. What are the basic moves I should get him started with? At what point should I introduce him to a MAPS program? (1:11:45)
Related Links/Products Mentioned
-
Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Get $200 off plus free shipping on the Pod Cover by Eight Sleep. Stay cool this summer with Eight Sleep, now shipping within the USA, Canada, the UK, select countries in the EU, and Australia! **
-
Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off **
-
February Promotion: MAPS Performance | Extreme Fitness Bundle 50% off! Code FEB50 at checkout
- Mind Pump Private Facebook forum
-
Fire up your Central Nervous System to maximize Muscular Adaptation – Mind Pump Blog
-
Mind Pump #2027: How To Improve Your Squat, Bench, And Deadlift Strength
-
Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance - PMC
-
Sleep loss limits fat loss, study finds - University of Chicago News
-
Sleeping less than 6 hours may raise risk of cancer, even death
-
Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. **
-
How To Use Supersets For Maximum Muscle Gain - Mind Pump Media
-
The 20-Minute Full Body Superset Workout That Hits Everything (TRY THIS)
-
Hip Flexor Deactivators- Do these first to maximize your Ab development