2845: Full Body vs. Push Pull Legs - Which Split Builds More Muscle?
Release Date: 04/27/2026
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...
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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...
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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...
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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...
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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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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...
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2897: How to Build Glutes, Quads, and Shoulders (The Body Women Actually Want)
Mind Pump: Raw Fitness Truth
In this episode the guys break down exactly how to build the glutes, quads, and shoulders that women actually want — covering why you should train your priority body part first in the workout, how to shift volume away from other areas rather than just piling on more, why getting stronger in the big compound lifts like hip thrusts, squats, and overhead press is what actually builds muscle, why you have to eat in a surplus to build anything, and why balance still matters even when you're focused. MAPS Upper Lower: Code: LAUNCH for 40% off. Women's blueprint included — emphasizes lower body,...
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2896: Why 95% of People Regain All Their Weight (And How to Be in the 5% Who Don't)
Mind Pump: Raw Fitness Truth
In this episode the guys break down why 95% of people regain all the weight they lose — covering both the method (why cardio and starvation approaches are doomed from the start) and the mentality (the tyrant, the tyrannized, the rebel, and the robot). They also get into Sal's return from vacation and how coming back to Ketone IQ after a week and a half made him realize how well it actually works, feeding grizzly bears at Bear World near Yellowstone, the Toy Story 5 iPad villain and its zero effect on the kids who watched it, kids and freedom versus helicopter parenting, the guy who injected...
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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....
info_outlineSponsors:
Rho Nutrition: rhonutrition.com/discount/mindpump
MAPS PPL: mapsppl.com
Full body or Push Pull Legs... which one actually wins? You are going to walk away knowing exactly which style of training fits YOUR goals, YOUR lifestyle, and YOUR experience level.
If you have ever wondered why you are not getting the pump you want from full body training... or why your split routine keeps falling apart because you keep skipping leg day... this episode is going to hit different. Adam breaks down how he personally evolved from full body training all the way to a double PPL split during his peak physique competition years, and WHY that progression made total sense. Sal lays out the intensity, recovery, and exercise selection differences that most people completely overlook when comparing these two approaches.
Key Topics
• Full body training protects you when you miss a workout because you never skip an entire muscle group the way you do on a split routine
• With a PPL split, missing one day means missing an entire category of movement, and the day people skip most is almost always leg day
• Total weekly volume can be identical between full body and split routines, but the exercise selection looks completely different: full body leans compound, splits open the door to isolation and sculpting work
• Split routines allow higher training intensity per session because you are not hitting that muscle group again for a full week, meaning you can push harder without it hurting your next workout
• Full body routines are shorter per session when volume is matched because you warm up for each compound lift separately, while a PPL session only requires one warm up before you fly through the rest
• You CAN spot build specific muscle groups through resistance training even though you cannot spot reduce fat, and split routines lend themselves naturally to prioritizing lagging areas
• Adam ran a double PPL (six days per week, PPL twice) during his peak competition years, strategically reducing volume on less important muscle groups and adding volume to whatever he was trying to bring up for the next show
• The pump you get from training one body part in a single session is dramatically greater than the pump from a full body session, and that experience matters for long term consistency and muscle connection
• Full body training is better for beginners because it teaches appropriate intensity and movement practice, while the inability to fully recover before hitting the same muscle again punishes those who tend to overtrain
• Split routines are an easier mental sell on low energy days because a chest, shoulders, and triceps session feels far less daunting than squatting, pressing, rowing, and overhead pressing all in one session
Timestamps:
0:00 Intro
0:20 MAPS PPL
0:49 Sponsor: Rho Nutrition
2:07 Full body vs. split overview
2:28 What full body and split routines actually are
3:13 Adam's progression from full body to split
4:42 Why missing one day destroys a split
5:34 Why beginners should train full body
6:51 How exercise selection changes between full body and split routines
8:17 Spot building
9:38 The pump
10:24 Why split routines tend to be faster even at equal volume
11:43 Intensity differences
13:41 Using splits to bring up lagging muscle groups
17:44 Adam's double PPL strategy
19:46 How to adjust volume
20:00 Splits are an easier pill to swallow on low energy days
20:40 Sal's personal experience switching to a PPL style split
21:35 What the data actually says
23:42 MAPS PPL details, discount code, and at home version