2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately)
Release Date: 06/27/2026
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_outline
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,...
info_outline
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...
info_outline
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...
info_outline
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_outline
2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You)
Mind Pump: Raw Fitness Truth
MAPS Upper Lower: 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 the top 5 ways to do cardio ranked from worst to best — running, HIIT, steady state, walking, and playing. Sal shares his return to jiu jitsu after nearly 20 years away, his brother-in-law going easy on him, and why he expects to drop 10-15 pounds of muscle doing it. They also get into California pressuring utility companies to issue contracts to LGBT-certified businesses and the certification process,...
info_outlineIn this episode the guys break down the seven best muscle building exercises you have probably never done — the bent press, circus press, Zottman curls, weighted windmills, heavy overhead carries, heavy trap bar farm walks, and tibialis raises. They also get into AI being used to expose congressional stock trading corruption (56% of congressional stock purchases are on companies directly impacted by bills they later voted on), the whey protein shortage and a new manufacturing technique that makes it taste even better, the history of sketchy old school supplements like Hot Stuff and what was actually in them, old school protein shakes from the Weider era, and LMNT's new lemonade iced tea flavor. Then they coach live callers submitted through mplivecaller.com.
No BS 6-Pack Formula: https://nobs6pack.com Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos .
Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com
1.9 NASM CEUsSPONSORS
Legion (protein bars and supplements): https://buylegion.com/mindpump Code: MPB2G1 for buy 2 get 1 free.
Kion Aminos: https://getkion.com/mindpump
20% off automatically applied at checkout, no code needed.
LMNT (lemonade iced tea): https://drinklmnt.com/MindPump
Free 8-count sample pack with any purchase, no code needed. New lemonade iced tea flavor discussed on air — 50mg caffeine, no sugar.
Dose for Your Liver: https://dosedaily.co/MINDPUMP
Code: MINDPUMP for 25% off first month subscription. Clinically backed liquid liver supplement, zero sugar, zero calories.
LINKS
Submit a live caller question: https://mplivecaller.com
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
3:08 - 7 best muscle building exercises you have never done
7:34 - The bent press — how Arthur Saxon pressed 370 pounds overhead with one arm
10:30 - The circus press — the one arm push press that builds shoulders fast
12:19 - Zottman curls — the forgotten arm builder that bulletproofs your elbows
13:44 - Weighted windmills — the best exercise Sal had never done that fixed his SI joint
15:40 - Heavy overhead carries — how walking with weight overhead changed the guys' pressing strength
19:11 - Heavy trap bar farm walk — why carrying 500 pounds makes everyday life feel easy
21:24 - Tibialis raises — the dumbest simplest fix for shin splints that actually works instantly
24:04 - Legion chocolate peanut butter Rice Krispie bars and GLP users who struggle to hit protein
25:10 - AI exposes congressional stock trading — 56% of purchases tied to bills they voted on
35:09 - Retail investors now make up 20% of market trading volume and its impact
37:18 - Leucine is the trigger — why your EAA supplement is probably underdosed where it matters
40:05 - Whey protein shortage and a new manufacturing technique that makes it taste better
44:54 - Old school supplements — Hot Stuff, pro hormones and what was actually in them
51:10 - 1988 study — frail 88-year-olds gained 174% average strength in 8 weeks with no injuries
58:05 - Caller: Bobby (New Jersey) — truck driver, GLP off-ramp, normalized bloodwork at 55, needs a build phase
1:08:44 - Caller: Casey (North Carolina) — Hashimoto's, weekend gluten cheats, overtraining, gets Maps 15
1:23:29 - Caller: Sharon (Connecticut) — hypermobility, POTS, MCAS, gets Maps Starter with isometric modifications
1:36:43 - Caller: Renee (Hawaii) — DV survivor, hysterectomy next week, bikini competitor goals, gets free coaching and certification course