Mind Pump: Raw Fitness Truth

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com

2915: The Best Workout Programs Combos For Any Goal: Muscle, Strength, Fat Loss, and More 08/02/2026

2915: The Best Workout Programs Combos For Any Goal: Muscle, Strength, Fat Loss, and More Buy one get one free, pick your combo: One of the most common questions the guys is also one of the simplest: what program should I run next? It matters more than most people think. Stack the wrong two programs back to back and you leave gains on the table. Stack the right two and you buy yourself six months of near zero plateaus, real strength PRs, and a body that keeps changing every week. In this episode, Sal, Adam, and Justin stop making you guess and lay out the definitive MAPS program pairings for every major goal. They cover advanced muscle gain, pure strength, fat loss for both women and men (and why the programming is different), total beginners and postpartum lifters, athletic performance, and the people who barely have time to breathe, let alone train five days a week. For every goal you get the exact two program combo, why that order works, what each program sets up for the next, and the most common mistake people make by skipping steps. If you have ever jumped straight into a high volume program and wondered why you burned out, this is the explanation you needed. There is a real buy one get one free deal running right now at mapsbogo.com, and you pick the combo. $157 gets you two full programs. The guys walk through every recommendation, so by the end of the episode you will know exactly which two to grab. In this episode: MAPS Anabolic anchors almost every combo: it builds the strength and training frequency foundation that makes every follow up program far more effective, whether the goal is muscle, strength, or fat loss. The single biggest mistake the guys see from customers: jumping straight into MAPS Aesthetic without running Anabolic first. Aesthetic's volume is genuinely high, and the body is not ready to absorb it without that base. Fat loss for women is MAPS PowerLift, then MAPS Muscle Mommy. PowerLift builds the metabolic base and preserves muscle in a deficit, while Muscle Mommy targets the glutes, delts, and lower body that women most want to keep while getting lean. MAPS 40+ trades traditional back squats for box squats and straight bar deadlifts for trap bar deadlifts, cutting joint stress while hitting the identical movement patterns, and adds specific lifestyle recommendations for the higher stress loads that come with being over 40. For beginners and postpartum women alike, the prescription is MAPS Starter, then MAPS Anywhere. Treat yourself as a total beginner no matter your training history, because the body control and positional strength you build here pay enormous dividends on every loaded program that follows. The athletic performance combo is MAPS Symmetry first, then MAPS Performance. Symmetry's isometric and unilateral work corrects left to right imbalances and builds the ability to contract and control the body that sports demand, before performance specific training gets layered on. In a fat loss phase, the real success metric is maintaining strength on the key lifts, not the mirror. Holding strength in a deficit proves muscle is being preserved even when the scale or the reflection does not show obvious change. MAPS 15 paired with MAPS Anywhere is not just for the time crunched: the guys explicitly recommend it for anyone who is overworked, stressed, or grinding five to six day splits with diminishing returns, because scaling back volume often produces better results. Chapters: 0:29 MAPS BOGO Deal Intro 0:44 Sponsor: Vuori 1:28 Episode Overview: Best Program Combos 3:11 Advanced Muscle Gain Combo 5:49 Why MAPS Aesthetic Follows Anabolic 7:43 Strength Goal Combo 9:10 Fat Loss Combos: Women and Men 9:37 Fat Loss for Women: PowerLift + Muscle Mommy 12:05 Fat Loss for Men: 40+ and Anabolic 15:59 Beginners and Postpartum: Starter + Anywhere 19:42 Athletic Performance Combo 21:03 Time-Restricted Combo: MAPS 15 + Anywhere Sponsors: Vuori: /episode/index/show/mindpump/id/42267570

2914: 5 Rules for Building a Lagging Body Part (The Ones Nobody Tells You) 08/01/2026

2914: 5 Rules for Building a Lagging Body Part (The Ones Nobody Tells You) In this episode the guys break down the five rules for building a lagging body part — train it longer, train it more often, train it first in the workout, take volume away from the rest of the body to fuel it, and eat in a calorie surplus. They also get into calf insertions and how high versus low insertions determine whether you're built for speed or strength , Adam microdosing GLP-1 for inflammation and knuckle swelling, Justin's KLOW and cognitive peptide stack from Vita Bella. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Final day of this offer. Four day split, male and female versions, workout videos and live coaching with Cole. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump Code: MINDPUMP for up to $350 off. Cools to 55°F or heats to 110°F independently per side. Tracks sleep stages, HRV, heart rate and respiratory rate — no wearable needed. Autopilot AI adjusts temperature every night. New Sleep Agent feature gives morning briefs trained on over 1 billion hours of sleep data. Best results for hot sleepers and couples with different temperature preferences. HSA/FSA: Pod may qualify as a medical expense through Truemed — qualified customers save about 30% on average. Truemed is for qualified customers. HSA/FSA tax savings vary. Vita Bella / MP Hormones: https://mphormones.com Book a complimentary 10-minute consultation to find out if Vita Bella is right for you. Consultation: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation Or use code MINDPUMP365 to start your annual membership and receive a free blood panel and gift. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:14 - 5 rules for building a lagging body part 3:06 - Rule 1: Train it longer — more volume on that body part in the workout 8:01 - Rule 2: Train it more often — increase frequency from twice to three times a week 8:43 - Rule 3: Train it first — prioritization is backed by data on strength and muscle gains 11:28 - Rule 4: Take volume away from the rest of the body — you can't just add on top 15:04 - Rule 5: Eat in a calorie surplus — you cannot build without fueling 17:17 - Calf insertion science — why high insertions produce speed and low insertions produce strength 20:28 - Tito Ortiz has the biggest head Justin has ever seen in person 22:33 - Swimmer body type is the one build that is perfect for one sport and nothing else 24:04 - Catrina caught Adam spitting in the toilet before peeing — his son does it too 28:07 - Joe Wieder stole Robby Robinson's body for his famous supplement bust photo 32:33 - Justin's KLOW and cognitive peptide combo from Vita Bella — clarity, memory recall and BDNF 36:36 - 441,000 of 1 million new millionaires in 2025 came from the US 40:23 - Open AI's model escapes a locked computer to cheat on its own cybersecurity test 47:47 - The Odyssey movie backlash — Sal's boring review goes viral and proves nobody thinks for themselves 53:44 - Man receives heart transplant and marries his donor's widow — both later die by suicide 57:57 - Eight Sleep reviews — hot sleepers and couples with different temperature preferences benefit most 1:01:49 - Caller: Molly (Texas) — returning caller, blood clot during pregnancy, rebuilding strength before second baby 1:21:31 - Caller: Michelle (Ontario) — 30-day check-in, energy improving, nutrition consistency the next goal 1:30:50 - Caller: Stuart (New York) — stage 4 melanoma, immunotherapy, 35 years of training, how to stay active through treatment 1:49:19 - Caller: Sandy (Connecticut) — 90-day update, 4.4lbs of muscle gained, church walking group launched, trainer Greg gets a shirt /episode/index/show/mindpump/id/42280320

2913: 5 Fitness Rules You're Breaking That Are Quietly Killing Your Progress 07/31/2026

2912: SS-31 Peptide Benefits: Why Ben Pakulski Says This Is the Most Exciting Peptide Right Now 07/30/2026

2912: SS-31 Peptide Benefits: Why Ben Pakulski Says This Is the Most Exciting Peptide Right Now In this episode the guys sit down with IFBB pro bodybuilder and science-driven performance coach Ben Pakulski for a wide-ranging conversation on peptides, performance, identity and the hard lessons of a 20-year bodybuilding career. Ben breaks down the peptide landscape — why he's optimistic about the science but deeply cautious about sourcing (90%+ of research peptides come from China with no quality guarantees), the most exciting peptides he's currently working with including SS-31 for mitochondrial repair, and myostatin inhibition and where the science actually stands. They also cover Ben's origin story — going from 160 pounds at 17 to 240 by 19 purely naturally, getting cut from a baseball team at 12 and how that shaped everything, the culture of his Toronto gym and what hard training actually looks like, the Arnold Classic story where he competed sick all night with vomiting and diarrhea and still got second. Ben shares how bodybuilding was never his identity — just something he did — and why leaving the sport felt like relief rather than loss. They also dig into GLP-1 use, the looming frailty epidemic, genetic testing for coaching, why the guys fixed their training plateaus through gut health and hormone optimization, and why Ben thinks the hard work of getting fit is the actual prize — not the physique. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Two days left on this offer. Four day split, male and female versions, workout videos and live coaching with Cole. SPONSORS Ketone IQ: https://ketone.com/MINDPUMP 30% off subscription orders plus a free gift with your second shipment. Also available at Target stores nationwide. GUEST LINKS Ben Pakulski: https://www.benpakulski.com Ben's Podcast — Muscle Intelligence: available on all major platforms Instagram: @bpakfitness LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:58 - The peptide landscape — incredible potential, serious sourcing risk 5:14 - SS-31 for mitochondrial repair and why Ben's dad is on 10mg three times a week 9:04 - Mots-C vs SS-31 — why people respond differently and what might explain it 10:17 - Myostatin inhibition — what the science actually says about building muscle without training 13:32 - Gene therapy for myostatin in Mexico and what Ben's friends actually reported 15:28 - Why putting on muscle through shortcuts doesn't build confidence — only the process does 17:54 - Why physical stress and psychological stress are disconnected in modern life — and why that matters 22:05 - Getting cut from a baseball team at 12 and how that shaped everything 24:06 - The four master skills Ben teaches his kids — body, finances, communication, emotions 25:51 - How Ben transitioned out of pro bodybuilding without an identity crisis 28:58 - Going from 160 to 230 pounds naturally at 17 — the real story 33:01 - Getting a Muscle Tech contract at 19 by just walking around a show 38:03 - Training culture at Gold's Venice vs his Toronto gym — what hard work actually looks like 43:36 - Why headphones in the gym killed community — and why CrossFit understood something bodybuilding missed 48:24 - The Arnold Classic sick story — vomiting all night, competing anyway, getting second 55:28 - First steroid cycle at 19 and what it actually did 1:02:43 - How Ben's business pivoted through Covid and why coaching replaced digital programs 1:06:32 - Warrior and monk — how Ben learned to wield intensity as a tool rather than let it control him 1:13:06 - GLP-1 use in bodybuilding, the looming frailty epidemic and the gut motility problem 1:23:07 - Genetic testing for coaching — seeing constraints before clients hit them 1:31:05 - Sal's gut health and testosterone story — 15 pounds of muscle from a parasite cleanse /episode/index/show/mindpump/id/42260100

2911: Machines vs Free Weights | 5 Times Machines Are ACTUALLY BETTER 07/29/2026

2911: Machines vs Free Weights | 5 Times Machines Are ACTUALLY BETTER MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Four day split, male and female versions, workout videos and live coaching with Cole. Three days left on this offer. In this episode the guys break down five times when machines are actually better than free weights — isolating a muscle or movement pattern, when recovery is challenged from a sport or hard training block, adding extra volume without taxing the body, advanced intensity techniques like drop sets and forced negatives, and movement patterns that gravity-based free weights simply can't replicate. Sal shares how he is now training with machines more because of jiu jitsu recovery demands. They also get into the world mile record being broken at 3:42 by a British guy, the cyclosporiasis lettuce outbreak and how it spreads, the history of the marshmallow plant and why it was removed from marshmallows, creatine erasing the performance deficit from a bad night of sleep (confirmed by an ER doctor and a nurse in Sal's life), the gym industry entering a boom with 26% of Americans now having a membership, and K-shaped gym economics where budget and premium gyms are crushing the middle. Then they coach live callers submitted through mplivecaller.com. SPONSORS Olipop: https://drinkolipop.com/MINDPUMP Buy any two cans in store (any flavor, any retailer) and they will pay you back for one. Cream soda discussed on air. New blue can design. Legion (creatine): https://buylegion.com/mindpump Code: MINDPUMP for buy one get one 50% off (new customers) or 20% cash back (returning). Creatine discussed on air for sleep deprivation performance — 15 to 20g on bad sleep days. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:19 - 5 times machines are better than free weights 3:02 - Reason 1: Isolating a muscle or movement pattern for bodybuilding or corrective exercise 7:44 - Reason 2: When recovery is challenged from a sport or hard training block 12:47 - Reason 3: Adding extra volume without additional recovery cost 14:29 - Reason 4: Advanced intensity techniques — drop sets, forced negatives, partials and failure training 17:26 - Reason 5: Movement patterns that free weights and gravity cannot replicate 19:41 - Olipop, marshmallow root history and the cyclosporiasis lettuce outbreak 26:03 - Creatine erasing the performance deficit from bad sleep — ER doctor and nurse confirm it 30:05 - Sal's racing days, exhaust culture and why speed limits exist despite 800hp cars 50:55 - Gym industry entering a boom — 26% of Americans have a membership and attendance is at an all-time high 56:03 - K-shaped gym economics — budget and premium gyms are crushing the middle 1:00:19 - Caller: Nick (California) — contractor with wildly inconsistent schedule, undereating, gets coaching referral 1:16:33 - Caller: Rachel (England) — 58 years old, strong, lean, doesn't think she looks like she lifts 1:24:57 - Caller: Tyler (Washington) — 25 years old, feeling lost, Hashimoto's, dislocated shoulder, PCL tear, gets MAPS Symmetry 1:38:36 - Caller: Jenna (Wisconsin) — hip flexor follow-up, getting stronger, asks about next program after Symmetry, gets MAPS Strong /episode/index/show/mindpump/id/42245310

2910: 6 Things Nobody Tells You About Fat Loss After 30 07/27/2026

2910: 6 Things Nobody Tells You About Fat Loss After 30 MAPS Upper Lower — https://mapsupperlower.com (code: launch)Most people over 30 who try to lose fat end up in one of three traps: they lose the weight and gain it all back, they lose muscle along with the fat and end up softer and slower than before, or they hit a wall and feel like their body just refuses to cooperate. In this episode, Sal, Adam, and Justin lay out the six things the fitness industry consistently leaves out of the fat loss conversation, and why ignoring them is exactly what keeps you stuck. The biggest shift you need to make? Stop treating fat loss like a demolition job and start treating it like a sculpture. Sal breaks down why protecting muscle is the single most important variable in any fat loss phase, using a side-by-side comparison that makes it crystal clear: a woman who loses 38 pounds of pure fat will look dramatically leaner than one who loses 50 pounds on the scale but sheds 20 of those pounds as muscle. The math on metabolism, body composition, and long-term sustainability all point the same direction. Cardio for fat loss is the next myth on the chopping block. The guys explain why all exercise produces athletic performance adaptations, not fat loss, and why chasing cardio in a calorie deficit is a near-guaranteed recipe for muscle loss, metabolic slowdown, and the rebound. Strength training wins because it tells your body to stay strong, and that signal is what keeps the fat loss coming from the right place. They also cover why protein and whole foods are your best dietary lever, why recovery needs to be treated as adaptation not just healing, and why cutting calories AND ramping up training volume at the same time is one of the most common and costly mistakes you can make. If you are over 30 and frustrated with your results, this episode gives you the framework to finally make it work and make it last. CHAPTERS 0:27 Intro and MAPS Upper Lower announcement 0:48 Sponsor: Seed probiotic 1:53 Six things nobody tells you: overview 2:34 Tip 1: Protect muscle above all else 4:26 The sculptor analogy: chiseling vs. chainsaw 5:50 Side-by-side fat loss comparison 11:02 Tip 2: Cardio is not a fat loss tool 12:17 Why all exercise produces athletic adaptations, not fat loss 16:52 Tip 3: Prioritize protein and whole foods 19:49 Tip 4: Recovery means adaptation, not just healing 20:50 Why recovery becomes more critical after 30 23:36 The ideal fat loss training routine and MAPS Upper Lower IN THIS EPISODE • When you lose 10% of your body weight without protecting muscle, roughly 40% of that loss typically comes from muscle, tanking your metabolism and setting up the rebound. • A woman who loses 38 pounds of pure fat will look leaner, be more shapely, and eat far more to maintain than a woman who loses 50 pounds but sheds 20 of those as muscle. • Muscle takes up roughly three quarters of the space that the same mass of body fat does, so adding muscle while losing fat makes you look smaller and more defined even if the scale barely moves. • No form of exercise is inherently for fat loss: cardio produces endurance adaptations, strength training produces strength adaptations, and those downstream effects determine how much of your weight loss comes from fat versus muscle. • Cardio in a calorie deficit signals the body to become efficient and shed calorie-burning muscle, while strength training signals the body to stay strong and preserve it. • Hitting one gram of protein per pound of target body weight from whole natural foods causes calories to drop naturally without the miserable feeling of dieting, and the occasional calorie overage ends up building muscle instead of storing as fat. • Recovery should be framed as adaptation: the workout is just the signal, and without sufficient recovery, all you have added is stress, not results. Products: MAPS Upper Lower — https://mapsupperlower.com (code: launch) Sponsors: Seed — seed.com/mindpump (code: 25MINDPUMP) /episode/index/show/mindpump/id/42228005

2909: 5 Running Styles to Lose Fat (And Which One Is Actually the Best) 07/25/2026

2909: 5 Running Styles to Lose Fat (And Which One Is Actually the Best) In this episode the guys break down five ways to run for fitness — for distance, same distance for time, same time for more distance, sprinting, and running for fun. Sal shares that he ran his first mile this morning for the first time in years and how humbling it was. They also get into the story behind Sylvester Stallone writing Rocky in three days with $100 in his bank account after watching Chuck Wepner vs Muhammad Ali, Italian dialects and how Mussolini unified them, the cyclosporiasis parasite outbreak in US lettuce, the liver die-off effect and why people feel worse before they feel better when treating parasites, the GATE gifted program conspiracy theory and the Mall World dream phenomenon, and Joymode's Hard Plus compounds and what the studies show. Then they coach live callers submitted through mplivecaller.com — Kelly from Texas on anterior pelvic tilt and glute activation six months postpartum, Nicky from Ontario on a 90-day check-in showing dramatic mood, libido and energy improvements after anorexia recovery coaching, Jeremy from Indiana on physique competition prep strategy at 51, and Amanda from Indiana navigating the GLP-1 off-ramp and reverse diet while managing binge tendencies. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Four day split, male and female versions, workout videos and live coaching with Cole. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Dose for Your Liver: https://dosedaily.co/MINDPUMP35 Code: MINDPUMP35 for 35% off first month subscription. Clinically backed liquid liver supplement, zero sugar, zero calories, tastes like fresh squeezed orange juice. Discussed on air — particularly relevant when treating parasites due to the die-off liver load. Joymode (Hard Plus): https://tryjoymode.com/mindpump Code: MINDPUMP for 20% off first order. Natural science-backed men's sexual performance supplement. L-Citrulline, Arginine, Yohimbine and Vitamin C. Also discussed: Ignite libido booster and No Flow testosterone support. Fatty15 (C15 essential fatty acid): https://fatty15.com/MINDPUMP Code: MINDPUMP for 15% off 90-day Starter Kit. First new essential fatty acid discovered in over 90 years. 3x more cellular benefits than omega-3. Slows biological aging at the cellular level. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia SPOTIFY TIMESTAMPS 0:00 - Intro 2:29 - 5 ways to run for fitness — why running is a skill most adults have lost 8:55 - Method 1: Running for distance and why improving your mile is enough for most people 11:39 - Method 2: Same distance for time — how to improve without adding mileage 13:33 - Method 3: Same time for more distance — structured and easy to schedule 14:28 - Method 4: Sprinting — the strength training of cardio and how to program it 18:57 - Method 5: Running for fun — why this is actually the best one 20:51 - Sal ran his first mile this morning — what it felt like to forget how to run 26:22 - The Rocky origin story — $100, three days and a refusal to sell without the lead role 36:34 - Best movie sequels and whether Rocky 3 and 4 are actually better than 1 and 2 36:50 - Italian dialects and how Mussolini unified the language 39:54 - Cyclosporiasis outbreak in US lettuce — and the liver die-off effect from parasite treatment 46:27 - GATE program conspiracy — CIA filtering gifted kids and the Mall World dream phenomenon 52:02 - Joymode Hard Plus — what the compounds do and what the studies show 58:15 - Caller: Kelly (Texas) — six months postpartum, anterior pelvic tilt, glute activation and hip flexor tightness 1:12:20 - Caller: Nicky (Ontario) — 90-day anorexia recovery check-in, mood up, libido up, getting stronger 1:24:24 - Caller: Jeremy (Indiana) — 51-year-old military chaplain, physique competition prep strategy 1:38:53 - Caller: Amanda (Indiana) — GLP-1 off-ramp, reverse diet, binge tendencies and postpartum weight /episode/index/show/mindpump/id/42209100

2908: How to Pick the Right Workout: The Most Important Question to Ask Before You Start 07/24/2026

2908: How to Pick the Right Workout: The Most Important Question to Ask Before You Start 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 ego got destroyed at a tournament in 2006 not because of scheduling, the Rafael Nadal documentary and what it teaches about identity and decline, and Carl Jung on why the back half of life is actually better than the first. Then they answer questions from Instagram on optimal body fat for women, how to increase maintenance calories without gaining fat, fixing forward rolled shoulders, and the ethical situations trainers face on the job. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Four day split, male and female versions, workout videos and live coaching with Cole. SPONSORS Vita Bella / MP Hormones: https://mphormones.com Book a complimentary 10-minute consultation with a membership specialist to find out if Vita Bella is right for you. CLO stack discussed on air (BPC-157, TB-500, GHK, CFPB) for recovery and skin health. Consultation: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation Or use code MINDPUMP365 to start your annual membership and receive a free blood panel and gift. Paleo Valley (grass-fed fermented meat sticks): https://paleovalley.com/mindpump 15% off automatically applied at checkout. Four sticks a day = 24g protein at 280 calories. LMNT (electrolytes): https://drinklmnt.com/MindPump Free 8-count sample pack with any purchase. No code needed. New Lemonade Iced Tea flavor — 50mg caffeine, L-Theanine, polyphenols, no sugar. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:59 - How to pick the right workout for your goals 7:03 - Why people lie to themselves about what they actually enjoy doing 13:12 - How to find enjoyment in exercise when you hate everything 14:14 - How effective is the method for your goal — the ROI question 18:17 - What the right workout actually looks like for most people 24:35 - The Paleo Valley meat stick protein hack — 24g protein at 280 calories 26:23 - The origin of clowns — ancient India, Egypt and why they make the most in the circus 33:55 - CLO peptide stack from Vita Bella — Sal and Katrina's recovery and skin results 37:10 - Sal's real reason for quitting jiu jitsu — ego destruction at a 2006 tournament 46:53 - Rafael Nadal documentary — identity, decline and what happens after you peak 51:02 - Carl Jung on why the back half of life is better than the first 56:01 - Q&A: Optimal body fat percentage for women — and why chasing a number is the wrong approach 58:40 - Q&A: How to increase maintenance calories without gaining fat while cutting down cardio 1:01:24 - Q&A: Best movements to fix forward rolled shoulders 1:04:22 - Q&A: Ethical situations trainers face and how to handle them /episode/index/show/mindpump/id/42198255

2907: How to Clean Bulk Without Getting Fat (The Exact Formula) 07/23/2026

2907: How to Clean Bulk Without Getting Fat (The Exact Formula) 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, and how they finally figured out what actually works. Mind Pump Nutrition Coaching: https://mindpumpnutrition.com Code: MP50 for 50% off a coaching call with a Mind Pump certified coach. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Four day split with slightly higher volume — the ideal program to run during a clean bulk. SPONSORS Crisp Power (protein pretzels): https://www.crisppower.com/mindpump Code: MINDPUMP10 for 10% off. Up to 28g protein, 6 net carbs, baked not fried, zero added sugar, vegan. 7.1oz variety pack bundle available LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:53 - What is a clean bulk vs a dirty bulk (and why reverse dieting is the same thing) 4:04 - Sal's 60-day dirty bulk competition — how he gained mostly body fat and lost anyway 6:05 - Adam's bodybuilder off-season experience — watching dirty bulkers end up where they started 9:14 - How much body fat should you actually gain in a clean bulk 12:31 - Step 1: Lift weights properly and increase volume during the bulk, not the cut 16:25 - Step 2: Eat your target body weight in protein — not your current weight 16:45 - Step 3: 500 calories above maintenance is all you need 19:26 - Step 4: Keep daily steps high — why being sedentary is a muscle killer 23:12 - Sal's BMX bike summer — how moving more actually helped him build more muscle as a kid 25:16 - Step 5: Avoid garbage food — why junk calories kill protein intake and inflate the scale /episode/index/show/mindpump/id/42187135

2906: Should You Bulk or Cut First | The Answer That Actually Leads to Long Term Results 07/22/2026

2906: Should You Bulk or Cut First | The Answer That Actually Leads to Long Term Results 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, and Sal using Kion amino acids daily since going back to jiu jitsu. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Four day split, male and female versions, workout videos and live coaching with Cole. SPONSORS Kion Aminos: https://getkion.com/mindpump 20% off automatically applied at checkout. 2000mg leucine per serving Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. Olipop: https://drinkolipop.com/MINDPUMP Buy any two cans in store (any flavor, any retailer) and they will pay you back for one. Flavors: Classic Root Beer, Vintage Cola, Strawberry Vanilla, Orange Squeeze, Cherry Vanilla, Ginger Lemon, Classic Grape, Cream Soda. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:30 - Should you build or cut first — the full breakdown 8:17 - Why cutting first almost always fails and what your body does every single time 13:54 - Why building first boosts your metabolism by 700-800 calories a day 18:06 - Why the scale not moving during a build is the most common reason people quit too early 26:08 - Probiotics as the next performance supplement — Sal's five-year prediction 29:42 - The ditto dating app taking over college campuses using AI instead of swiping 36:27 - Why we had three TV channels and were not bored as kids 42:37 - The short king shoe brand giving guys extra height in regular-looking sneakers 45:32 - 80s and 90s movie nostalgia — Gremlins, Little Monsters and First Blood reviewed 1:01:39 - Caller: Riley (Mississippi) — exercise science degree, nursing student, wants resources for complex clients 1:14:04 - Caller: Jay (Texas) — lost 100 pounds, 6'4", 29% body fat, 3400 calories, gets MAPS Anabolic 1:35:37 - Caller: Linda (Massachusetts) — Boston marathoner, powerlifter, calf injury, gets MAPS 15 Performance 1:50:42 - Caller: Noah (Montana) — 21 years old, constant aches and pains, likely vitamin D deficiency /episode/index/show/mindpump/id/42158880

2905: How to Build an Aesthetic Physique | Best Exercises for Chest Back Shoulders and Legs 07/20/2026

2905: How to Build an Aesthetic Physique | Best Exercises for Chest Back Shoulders and Legs 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 misunderstood movements in training. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Four day bodybuilding split, male and female versions, workout videos, exercise demos and live coaching with Cole. SPONSOR Troscriptions (methylene blue and medical grade supplements): https://troscriptions.com/MINDPUMP Code: MINDPUMP for 10% off first order. Medical grade supplements with clinically validated doses. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:05 - Why strength training is the only form of exercise that lets you sculpt your body 7:27 - Why you have to pack on clay before you can sculpt it — the beginner trap 9:59 - Chest: why incline press beats flat bench for aesthetic development 12:06 - Adam's story — the year he made incline press his priority and his chest changed forever 13:49 - Back: why thickness beats width for how a back actually looks in real life 15:42 - Why every heavy deadlifter has an impressive back without exception 17:17 - Why getting strong in the deadlift makes every other back exercise better 18:53 - Shoulders: standing overhead press plus rear delt flies — why rear delts change everything 20:36 - Why rear delt flies are technically harder to do correctly than people realize 21:21 - How leading with rear flies before pressing changed Adam's shoulder development 22:18 - Lower body: barbell squat and Romanian deadlift — you need legs, don't skip them 23:05 - Why getting to full range of motion on squats gave Adam unexpected calf and hamstring gains 24:04 - Why the four day upper lower split allows you to prioritize lagging body parts twice a week /episode/index/show/mindpump/id/42133440

2904: How to Reverse Osteoporosis and Osteopenia (The Data-Backed Formula That Actually Works) 07/18/2026

2904: How to Reverse Osteoporosis and Osteopenia (The Data-Backed Formula That Actually Works) 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 why it's dramatically reducing his jiu jitsu inflammation, Adam's deep dive into the solar panel scam with PG&E buying his energy at $0.08 and selling it back at $0.48, creatine accelerating recovery from brain injuries and concussions in kids, protein Doritos macro breakdown, noninvasive brain stimulation improving explosive power, AI agents buying robot dogs for themselves, and whether Dune or Star Wars came first. Then they coach live callers submitted through . MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Male and female programs, workout videos, exercise demos and live coaching with Cole. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Rho Nutrition (liposomal curcumin, NAD+ and Glutathione): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything. Sal discusses the liposomal curcumin on air — dramatic reduction in jiu jitsu inflammation within 4 days. Liposomal delivery is the key difference. Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic. Breaks down acetaldehyde in the gut before it causes issues. Discussed on air — now available at Bev Mo. Butcher Box: https://butcherbox.com/mindpump No code needed. Free ribeyes for a year, or free ground beef or chicken breasts in every order for life, plus $20 off first box. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:14 - How to reverse osteopenia and osteoporosis — why it's more fixable than people think 4:55 - Who gets this — not just the elderly, also fit people who under-eat 12:11 - Step 1: Get stronger — why lifting weights without getting stronger does nothing for bones 15:46 - Step 2: Eat to build — why GLP-1 users are showing up with osteopenia and why it's not the drug's fault 20:00 - Step 3: Key nutrients — calcium, vitamin D and magnesium and why supplements alone won't fix it 22:27 - Step 4: Be consistent — bones adapt slower than muscle, 1-2% gain per year is a big win 24:13 - Rho Nutrition liposomal curcumin — Sal's jiu jitsu inflammation gone in 4 days 26:35 - Adam's solar panel PG&E rage — buying energy at $0.08 and selling it back at $0.48 43:27 - Creatine and brain injury recovery — children's concussion study shows dramatic improvement 47:33 - Protein Doritos macro breakdown and the creatine cereal prediction 51:38 - Noninvasive brain stimulation improves explosive power — no exercise required 56:01 - AI agents buying robot dogs for themselves — Tony Robbins story 59:24 - Did Dune or Star Wars come first? The sci fi rabbit hole 1:03:03 - Caller: Derek (California) 60 day check-in — 5 pounds gained, bench up 30 pounds, gets MAPS Upper Lower 1:16:18 - Caller: Beth (Georgia) — 59-year-old NFL exec, too lean, over-exercising, needs to eat more and slow down 1:30:31 - Caller: Liz (Ohio) — Birthday caller, bike tripper, wants to gain muscle, gets Muscle Mommy 1:43:08 - Caller: Kimberly (Minnesota) — professor, runner, feels bulky on top, gets coaching referral /episode/index/show/mindpump/id/42131385

2903: How to Build Bulletproof Joints (So You Can Train for the Rest of Your Life) 07/17/2026

2903: How to Build Bulletproof Joints (So You Can Train for the Rest of Your Life) 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 alone for strength gains, creatine reducing anxiety in 95% of postmenopausal women, Sal's return to jiu jitsu and the cardio humbling he's getting from a one-year practitioner, Doug's 4th of July river rafting trip on the American River, Sal's son's emotional breakdown watching the USA World Cup loss, and Adam going deep on the Vuori wetsuit situation. Then they answer questions from Instagram. MAPS Upper Lower: Code: LAUNCH for 40% off. Male and female programs, workout videos, exercise demos and live coaching with Cole. SPONSORS LMNT (electrolytes): Free 8-count sample pack with any purchase. No code needed. No-questions-asked refunds on all orders. Discussed on air — Sal swears by it before sauna and the study on electrolytes and migraines. Vuori: 20% off first order, no code needed, automatically applied. Doug wore their wetsuit for the first time on the rafting trip. Caldera Lab (Hydro Layer skincare): Code: MINDPUMP20 for 20% off first order. Visibly reduces lines and wrinkles, firms skin, all-day hydration. 90%+ of users report visible improvement quickly. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia SPOTIFY TIMESTAMPS 0:00 - Intro 0:13 - How to build bulletproof joints — can joints actually get stronger? 3:20 - Tip #1: Proper strength training — data shows cartilage gets thicker with proper training 9:12 - Tip #2: Unilateral training — why MAPS Symmetry alone corrects most chronic pain 13:08 - Why the weaker side has to dictate the workout and why this is psychologically hard 18:28 - Tip #3: Static stretching post-workout — why your CNS stays tight after training and causes late-night pain 23:01 - Tip #4: Mobility drills — owning ranges of motion through active movement 26:26 - Tip #5: Hydration and high protein — lubrication, connective tissue and why collagen hype has merit 22:00 - Tip #6: Sleep — the number one recovery and adaptation tool 23:01 - LMNT deep dive — the downstream benefits, electrolytes and migraines study 27:06 - Endurance study: 120g carbs per hour means cyclists lose less than a third of their power 28:20 - Sal's jiu jitsu update — getting humbled by a one-year practitioner on cardio efficiency 34:14 - Doug's 4th of July American River rafting trip — wetsuit success and guide goes overboard 43:00 - Sal's son breaks down crying watching USA lose the World Cup 51:07 - Probiotics plus protein beats protein alone for strength gains 52:12 - Creatine reduces anxiety in 95% of postmenopausal women 58:22 - Q&A: One muscle group once per week vs. twice per week for natural lifters 1:00:27 - Q&A: How can you lose muscle and gain fat while in a calorie deficit? 1:00:27 - Q&A: Best home exercises to improve ankle mobility 1:01:39 - Q&A: What other neglected muscles and exercises should people be training? /episode/index/show/mindpump/id/42122910

2902: How 311 Has Stayed Together for 35 Years — Nick Hexum on Sobriety, Fitness and Creativity 07/16/2026

2902: How 311 Has Stayed Together for 35 Years — Nick Hexum on Sobriety, Fitness and Creativity 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 vocal coach who saved his career, losing his youngest brother to an overdose and finally writing a song about it, Shaq showing up to their music video during the NBA playoffs with two left shoes and a siren on his SUV, meeting Joe Strummer of The Clash and finding a 311 sticker on his boom box, the Rick Rubin creativity principle of audience coming last, and his new Americana solo project with mandolin and fiddle. He also shares his thoughts on AI in the music industry, how the Grateful Dead touring model saved them from the Napster collapse, and why he surfed ten-foot Santa Cruz waves the day before this interview. MAPS Upper Lower: Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. SPONSORS Seed Daily Synbiotic: Code: 25MINDPUMP for 25% off your first month. GUEST LINKS Nick Hexum: 311 Official: Water Tower Band: LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 1:59 - How 311 has stayed together for 35 years — democracy, gratitude and knowing you're better together 9:06 - Nick's sobriety journey in 2005-06 and how the band helped him get there 11:17 - Bringing weights on the road since 1993 — gym dressing room on every 311 tour 13:09 - Why outliers and creative people are more drawn to self-medicating 16:32 - How the music industry changed through CDs, Napster, Spotify and now AI 20:57 - Why the Grateful Dead live touring model protected 311 from the Napster collapse 25:47 - The inspiration behind Amber and how it was written in one hour on a Saturday morning 29:58 - Writing a song about losing his youngest brother to an overdose 36:41 - Exercise 1.5x more effective than SSRIs for depression — the meta-analysis 43:16 - How Nick syncs his workouts to BPM-specific playlists for different exercises 47:17 - Breaking through fear as the key to growth — busking and surfing ten-foot waves before this interview 51:21 - How Nick warms up before a show and why working out 90 minutes before performs better 54:05 - Working with a vocal coach who saved his voice 57:42 - Three teenage daughters and the 90s resurgence making him the cool dad again 59:27 - First big purchase after getting signed: a 1969 Lincoln Continental with suicide doors that caught fire 1:01:23 - The Shaq story — two left shoes, an illegal siren through LA traffic and the NBA playoffs secret 1:04:36 - Nick's current fitness routine — F45, trail running in Topanga Canyon and tour prep /episode/index/show/mindpump/id/42106860

2901: Chronic Pain Causes | 5 Common Habits That Make Pain Worse 07/15/2026

2901: Chronic Pain Causes | 5 Common Habits That Make Pain Worse 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 times as much muscle as average responders, Sal going back to jiu jitsu and the whole family trying the Organifi parasite cleanse, Manukora honey on mat burns, and how poor sleep is the number one injury predictor — worse than skipping a warmup. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower:Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. Mind Pump Fitness Coaching:1.9 NASM CEUs SPONSORS Organifi (natural parasite cleanse):Code: MINDPUMP for 20% off. Run two cycles 15 days apart. Discussed on air — Sal's whole family has started doing it. Manukora Manuka Honey:Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit. Discussed on air for wound healing and anti-inflammatory properties. Eight Sleep (Pod 5 Ultra) : Code: MINDPUMP for up to $350 off. HSA/FSA may qualify — qualified customers save about 30% on average through Truemed. Truemed is for qualified customers. HSA/FSA tax savings vary. LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:20 - 5 weird things you do that make chronic pain worse 5:45 - Acute pain vs. chronic pain and why movement pattern issues are almost always the root cause 12:32 - Weird cause #1: Poor sleep — why it's worse for injury risk than skipping your warmup 16:00 - Weird cause #2: Diet and inflammation — Sal's gluten reaction and how to test for food intolerances 19:31 - Weird cause #3: Macro and micro deficiencies — protein, fat, magnesium and vitamin D 22:53 - Weird cause #4: Water intake — why hydration directly changes pain perception 26:52 - Weird cause #5: Shallow breathing — how breathing patterns keep muscles chronically tight 34:12 - Arthur Saxon — 370lb one-arm press in 1905, 24 eggs for breakfast and 10 pounds of meat at dinner 43:01 - Genetics study: hyper responders gain three times more muscle than average in six months 47:17 - Sal back at jiu jitsu, Manukora honey on mat burns and the whole family on parasite cleanses 1:00:32 - Caller: Candy (California) — went from 34 to 28% body fat eating more, freaked out and cut calories, gets a coach 1:16:26 - Caller: Jessica (Massachusetts) — 9 months postpartum, eating disorder history, 1742 calories, redlining 1:32:36 - Caller: Ruth (New Jersey) — 55 years old, chronic dieting history, gut issues derailing reverse diet 1:45:14 - Caller: Angela (Washington) — trainer and business owner, 20% body fat, chasing goals and needs a new direction /episode/index/show/mindpump/id/42095770

2900: 6 Mistakes Women Make When They Start Lifting 07/13/2026

2900: 6 Mistakes Women Make When They Start Lifting 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 weight your lower body can actually handle, the guys walk through every mistake with the kind of blunt, experience-tested clarity you only get from coaches who've seen it all. The biggest surprise? A full 60% of the time when a woman calls in saying she's not seeing results, the fix is simply to eat more. Your body cannot build what you refuse to feed it. They also make the case for ditching the scale entirely as your primary progress metric, and explain why strength, not body composition scans, is the single most reliable indicator that your training is working. If you've been chasing the scale while your PRs sit flat, this episode will completely reframe how you measure success. Plus, Adam shares exactly what happened when he started training Corinne with proper rest periods and a calorie surplus, and the PRs she started hitting speak for themselves. In this episode: • Cardio and strength training compete for the same adaptive resources: doing too much of both simultaneously means you get less of each, and the fix is often as simple as removing the cardio entirely and watching the muscle finally come. • Women chronically underestimate how much they can lift, especially in lower body movements like squats, hip thrusts, and deadlifts, where female clients often match or exceed male clients' numbers once coached to load properly. • Singles, doubles, and triples (1 to 3 rep sets) are not about hypertrophy directly but about recalibrating how much weight a lifter should actually be using for their working sets of 5 reps. • Roughly 60% of the time a female caller asks why she isn't seeing results, the answer is undereating: bumping calories by 600 to 700 per day consistently produces leaner, stronger bodies within 60 to 90 days. • Programming specifics, including exercise selection, order, sets, reps, and how the week and month are structured, can dramatically alter progress, and following a well-designed program from a credible strength background almost always outperforms winging favorite exercises. • Progressive strength gain is the most objective and reliable proxy for muscle growth: adding weight to the bar removes all the noise of lighting, bloat, and daily mirror perception, giving you an undeniable directional signal. • Three to five minute rest periods between heavy compound sets feel like 'not working out' but produce consistent week-over-week strength gains that shorter rest periods simply cannot, because you return to each set fully recovered and able to apply maximum effort. • The scale frequently goes UP in the early stages of correct strength training as muscle is built before fat comes off, making body composition testing a far better metric than body weight, and even then, at least two tests are needed to identify a real trend. Chapters: 0:25 MAPS Upper Lower Intro 0:51 Sponsor: Legion 1:52 Episode Intro: Six Mistakes Overview 5:46 Mistake 1: Too Much Cardio 10:44 Mistake 2: Lifting Too Light 12:35 Using Low-Rep Sets to Recalibrate Weight 14:41 Mistake 3: Not Eating Enough 16:47 Mistake 4: No Structured Program 18:24 Mistake 5: Not Tracking Strength Progress 21:52 The Long Rest Period Challenge 22:33 Mistake 6: Chasing the Scale 24:32 MAPS Upper Lower Outro Plug Products: MAPS Upper Lower — https://mapsupperlower.com (code: launch) Sponsors: Legion (code: MPB2G1) Mentioned: Corinne — Adam shares Corinne's training journey as an example of how proper rest periods and eating in a calorie surplus produced consistent PRs and visible progress. /episode/index/show/mindpump/id/42039905

2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula 07/11/2026

2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula 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 booty-was-medicinal post that was actually about pirate treasure, ancient civilizations and medicinal booty (not what you think), a Mexican vigilante duct-taping motorcycle thieves to street lights, Lorena Bobbitt revisited, and Sal getting duct tape stuck in his little brother's hair as a kid. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower: Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. Mind Pump Fitness Coaching: 1.9 NASM CEUs SPONSORS Joovv (red light therapy): Code: MINDPUMP for $50 off first purchase. Sal using it on jiu jitsu mat burns and discussing its benefits for eyesight and macular degeneration. Butcher Box: No code needed. Fourth of July special: free ribeyes for a year, or free ground beef or chicken breasts in every order for life, plus $20 off first box. Hiya (kids' multivitamin): 50% off first order. Zero sugar, non-GMO, vegan, allergy-free. The only kids multivitamin the guys recommend for their own kids. LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:28 - Lose 15 pounds in 90 days — the exact 5-step formula 10:16 - Step 1: Lift 1-2 compound movements every single day 12:19 - Step 2: Walk for 10-15 minutes after every meal 14:29 - Step 3: Only eat whole foods — how this naturally cuts 400-700 calories 18:15 - Step 4: 1g protein per pound of body weight, eat it first 18:36 - Step 5: Perfect sleep every night — the study showing twice the muscle loss with poor sleep 21:46 - Sal using Joovv red light on jiu jitsu mat burns and its eyesight benefits 24:03 - The guys admit they're turning into old men — AC wars, slip-on shoes and naked in the locker room 47:03 - Doug's Butcher Box chuck roast stew recipe 49:25 - Ancient civilizations and the medicinal booty post — pirate treasure explained 53:40 - Mexican vigilante duct-tapes motorcycle thieves to street lights 1:03:35 - Caller: Kyle (California) — 10.5% body fat, slow gains, not sure if eating enough to bulk 1:10:49 - Caller: Heather (Minnesota) — 50-year-old ultramarathon runner training for a 100-miler, gets MAPS 15 Performance 1:21:07 - Caller: Jake (New Jersey) — 16 month check-in, 18 pounds of lean mass, baby on the way, needs lower volume plan 1:29:14 - Caller: Alex (Mississippi) — check-in update, nutrient deficiencies resolved, gets MAPS 15 Strong plus parasite cleanse recommendation /episode/index/show/mindpump/id/42039805

2898: How to Do Pull Ups in 30 Days (The Exact Method That Actually Works) 07/10/2026

2898: How to Do Pull Ups in 30 Days (The Exact Method That Actually Works) 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 the guys' Father's Day stories — Sal's son giving him a blank trophy, Adam's perfect day including coffee in bed and a drive with Katrina, and Justin getting a violent massage from a big Chinese dude at the mall. Then they answer questions from Instagram on doing CrossFit and strength training simultaneously, progressive overload after 63, building a chest with chronic shoulder pain, and getting hired as an inexperienced new personal trainer. 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. SPONSORS Paleo Valley (grass-fed fermented meat sticks): https://paleovalley.com/mindpump 15% off automatically applied at checkout, no code needed. Crisp Power (protein pretzels): https://www.crisppower.com/mindpump Code: MINDPUMP for 10% off. Up to 28g protein per bag, zero added sugar. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 1:43 - How to do pull ups in 30 days — the exact method 4:53 - Step 1: Practice daily at low intensity — why this beats training them hard 13:33 - Step 2: Avoid all other back work for 30 days 15:30 - Step 3: Eat more — why a deficit kills this protocol 16:08 - Step 4: Sleep consistently every night 16:48 - Step 5: Set up your test day — take 4 to 5 days off first 25:17 - Chemical sunscreen study — 292% higher melanoma risk in frequent users 43:10 - Father's Day stories — trophies, cheese shops, massages and minivans 52:23 - Crisp Power on set — why Adam eats them almost every day 56:07 - Q&A: CrossFit 4 to 5 times a week plus a MAPS program — will it work? 1:01:53 - Q&A: Is there a limit to progressive overload training at 63? 1:04:33 - Q&A: How to build a chest when both shoulders have chronic pain 1:09:06 - Q&A: How to get hired as a new inexperienced personal trainer at Mind Pump /episode/index/show/mindpump/id/42029320

2897: How to Build Glutes, Quads, and Shoulders (The Body Women Actually Want) 07/09/2026

2896: Why 95% of People Regain All Their Weight (And How to Be in the 5% Who Don't) 07/08/2026

2896: Why 95% of People Regain All Their Weight (And How to Be in the 5% Who Don't) 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 his own semen thinking it would heal his back pain, and a specific mushroom that makes everyone who eats it see the exact same tiny people. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower: Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. Mind Pump Fitness Coaching: 1.9 NASM CEUs SPONSORS Ketone IQ: https://ketone.com/MINDPUMP 30% off subscription orders plus a free gift with your second shipment. Also available at Target stores nationwide. Sal discusses noticing the difference after coming back to it post-vacation. Super Patch: https://mindpump.superpatch.com No code needed, use URL for $30 off. Sleep patch discussed on air — REM sleep improvement tracked on Oura. Pain patch equivalent to Advil in peer-reviewed studies. 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, tastes like fresh squeezed orange juice. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:54 - Why 95% of people regain all the weight they lose 8:07 - The method — why cardio and starvation create a miserable cycle that always ends in failure 12:44 - The mentality — tyrant, tyrannized, rebel and robot 18:51 - The solution — self-care as the driving force instead of self-punishment 29:22 - Ketone IQ — what Sal noticed after coming back to it post-vacation 30:09 - Feeding grizzly bears at Bear World near Yellowstone 35:36 - Toy Story 5 and the iPad villain — zero effect on kids who watched it 41:09 - Kids and freedom — helicopter parenting, e-bikes and letting go 49:15 - Super Patch sleep and pain patches — Sal explains the science to a skeptic ER doctor 51:07 - Europeans at the FIFA World Cup losing their minds over AC, free refills and BBQ ribs 57:17 - The guy who injected his own semen to cure back pain — and got an abscess 1:00:13 - This specific mushroom makes everyone who eats it see the same tiny people 1:02:22 - Caller: Carolina (New Hampshire) — lost and gained 600 pounds across her life, reverse dieting, mindset shift 1:25:47 - Caller: Michelle (Ontario) — complicated pregnancy, emergency C-section, low cortisol, getting back to training 1:34:06 - Caller: Sandy (Connecticut) — 60 day update, dramatically stronger, building church community, walking group idea 1:52:52 - Caller: Jackson (Florida) — 20 years training, herniated L5, post-mono, wants abs, ice cream maker /episode/index/show/mindpump/id/41999450

2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why 07/06/2026

2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why 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 than almost anything else for building muscle long term. The guys connect the science to real-world scenarios: bad weeks, missed workouts, leg day mental prep, and how to fuel the sessions you want to crush. They also walk you through the brand new MAPS Upper Lower program, a four-day-a-week upper/lower split built around exactly this training philosophy. It's the first four-day-specific program they've ever built, it comes in both male and female versions, and it's 40% off right now during the launch window. Use code LAUNCH at to grab it. Products Mentioned: MAPS Upper Lower — https://mapsupperlower.com (code: LAUNCH) MAPS Anabolic — https://mapsanabolic.com MAPS Aesthetic — https://mapsaesthetic.com MAPS Performance — https://mapsperformance.com Sponsors: LMNT — Chapters: 0:00 Intro 0:23 Episode Overview and New Program Announcement 0:48 Sponsor: LMNT Electrolytes 1:31 Why Twice-a-Week Beats Once-a-Week: The Data 4:16 Strength Gains vs. Hypertrophy Gains at Different Frequencies 6:18 Why Fatigue Is the Enemy of Muscle Growth 7:02 Power Training and the Plyometrics Mistake 8:43 Real-World Flexibility of the Upper/Lower Split 9:45 Better Exercise Selection and Eliminating Junk Volume 14:05 Total Volume Defined: Sets, Reps, and Weight 20:22 Training Intensity: Stop Short of Failure 22:31 MAPS Upper Lower Program Details and Launch Offer /episode/index/show/mindpump/id/41947605

2894: 6 Fitness Truths That 95% of People Still Get Dead Wrong & They're Quietly Sabotaging Your Results 07/04/2026

2894: 6 Fitness Truths That 95% of People Still Get Dead Wrong & They're Quietly Sabotaging Your Results 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. They also discuss the five luxury purchases that actually matter according to 80-plus millionaire and billionaire founders — buying back your time, hiring a personal trainer, investing in a dream home for connection, experiences over things, and flying private or business class. Plus Caldera Lab hydro layer reviews, Bill Kazmaier getting banned from strongman for being too dominant, Wilt Chamberlain forcing the goaltending rule change, and a deep dive into high school basketball uniforms from the 1950s and 60s. Then they coach live callers submitted through . Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Caldera Lab (Hydro Layer skincare): https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order. Hydro layer discussed on air — Adam and Doug both just started using it. Peptide growth factors plus polyglutamic acid and hyaluronic acid for all-day hydration. Kion (essential amino acids): https://getkion.com/mindpump 20% off automatically applied at checkout. 40% leucine formula for muscle protein synthesis. Also available: creatine, omega-3, protein powder. Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic drink. Breaks down the unwanted byproduct of alcohol in the gut. Drink before your first drink of the night. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:11 - 6 fitness truths 95% of people still get dead wrong 2:33 - Truth #1: You don't need to train 5-6 days a week to build muscle 8:53 - Truth #2: Cardio is not the best way to lose fat long term 11:44 - Truth #3: Your metabolism isn't broken — your habits are 16:27 - Truth #4: Protein timing matters way less than total daily intake 18:01 - Truth #5: Flexibility without strength is useless and injury prone 22:19 - Truth #6: The real fountain of youth is the weight room 23:39 - Caldera Lab hydro layer — Adam and Doug both just started using it 30:33 - 5 luxury purchases that are actually worth it according to 80+ millionaires and billionaires 48:39 - Bill Kazmaier banned from strongman for being too dominant in 1982 52:39 - Wilt Chamberlain forced the goaltending rule change — was he the most dominant basketball player ever? 1:03:08 - Zbiotics midroll 1:03:50 - Caller: Philip (Ontario) — bulging disc at L5-S1, 6 days a week for 3 years, chronic hip pain 1:25:47 - Caller: Ferron (Ontario) — 60 day check-in on Muscle Mommy, glutes up an inch, son called her strong 1:42:32 - Caller: Ben (New Hampshire) — skinny kid bulked to 230, first ever cut, eating out too much 1:50:30 - Caller: Liz (New York) — trying to get pregnant, running 20 miles a week, 20,000 steps, 6 HIIT classes /episode/index/show/mindpump/id/41947445

2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You) 07/03/2026

2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You) 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, a new study linking diabetes to a 60% higher risk of dementia and why strength training is the best prevention, Sal doing the Organifi parasite cleanse wrong, Sal's grandfather drinking gasoline to kill a tapeworm in Sicily, and Adam having a dream about Doug running a bunk bed rental business out of his six-car garage. Then they answer questions from Instagram on step-ups vs squats, strength training for a 13-year-old soccer player, whether you should stop heavy barbell lifts after 40, and the wildest gym stories from their careers as trainers. SPONSORS Troscriptions (Calm supplement): Code: MINDPUMP for 10% off your first order. Medical grade supplements. Calm discussed on air — Sal used it to fall asleep after jiu jitsu training. Organifi (natural parasite cleanse): Code: MINDPUMP for 20% off. Two-product protocol: parasite cleanse and gut healing formula. Day 1-3 and day 4-7 instructions available on the Organifi website. Our Place (non-toxic cookware): Code: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, titanium nonstick, forever chemical free, 100-day trial with free returns, free shipping on orders over $135. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:22 - Top 5 forms of cardio ranked from worst to best 3:29 - Ranked #5 (worst): Running — why most people have lost the skill and get injured 9:50 - Ranked #4: HIIT — great data, appropriate for maybe 10% of people 12:35 - Ranked #3: Steady state — safe, appropriate, easy to abuse 13:54 - Ranked #2: Walking — longevity data is undeniable and anyone can do it 18:40 - Ranked #1 (best): Playing — why Sal put jiu jitsu back on the schedule after 20 years 23:22 - Sal's first night back at jiu jitsu — what worked, what didn't, and what's next 42:58 - Diabetes linked to 60% higher dementia risk and why strength training is the best prevention 44:39 - Organifi parasite cleanse — how to do the protocol correctly (Sal was doing it wrong) 48:49 - Sal's grandfather drank gasoline to kill a tapeworm in Sicily — it worked 53:09 - Adam's dream about Doug's bunk bed rental business in his six-car garage 58:21 - Q&A: Are step-ups a good substitute for squats? 1:01:12 - Q&A: Best program for a 13-year-old training for soccer season 1:04:34 - Q&A: Should you stop heavy barbell lifts after 40? 1:10:16 - Q&A: Craziest gym stories from working as trainers /episode/index/show/mindpump/id/41947415

2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week 07/02/2026

2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work) 07/01/2026

2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work) In this episode the guys break down how to heal body dysmorphia — what it is, why it's especially common in the fitness industry, and five practical strategies to work your way out of it. They also get into Adam's appearance on Chalene Johnson's podcast and the conversations around gray market peptides and Retatrutide, a new study showing vitamin D and calcium supplements do nothing for bone strength without resistance training, the nuance around blood lipids and saturated fat, and how Scotland fans drank Boston out of beer during the World Cup. They also cover a fascinating discussion on Super Patch haptic technology, how Mind Pump first partnered with Vuori before anyone knew who they were, and Japan's incredible cultural approach to cleanliness. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula: Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos by Sal. $28.50 after discount. SPONSORS Vuori: 20% off first order, no code needed, automatically applied at checkout. Vita Bella / MP Hormones: Go to https://mphormones.com and BOOK A COMPLIMENTARY 10 minute consultation with a membership specialist to find out if Vita Bella is right for you. Or use code mindpump365 to start your annual membership and get your free blood panel and Gift. Consultation: entry: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation?uuid=ff3ae3e9-7828-4d4b-be06-7d8d68ba2929 Super Patch: No code needed, use URL for $30 off. Haptic technology patches backed by over a dozen peer reviewed studies. Pain, sleep, performance, focus and more. Seed Daily Synbiotic: Code: 25MINDPUMP for 25% off your first month. LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:48 - How to heal body dysmorphia — what it is and why it's so common in fitness 14:01 - Strategy 1 and 2: Get comfortable being uncomfortable and outsource your routine to a coach 19:41 - Strategy 3 and 4: Focus on a healthy objective metric and stop studying the mirror and scale 23:50 - Strategy 5: Create and strengthen healthy replacement behaviors 24:41 - Adam on Chalene Johnson's podcast — gray market peptides and the Retatrutide misconception 35:46 - New study: Vitamin D and calcium supplements do nothing for bone strength without lifting 38:37 - Blood lipids, saturated fat and why one bad marker in an otherwise healthy person is not the whole story 46:01 - Scotland fans drink Boston out of beer, ugly Ferrari, Japan fans clean the stadium after a loss 52:49 - Super Patch haptic technology — Sal explains it to a doctor friend who was skeptical 58:37 - How Mind Pump first partnered with Vuori before anyone knew who they were 1:03:24 - Caller: Alex (Washington) 60 day check-in — lost 20 pounds, strong metabolism, gets MAPS Powerlift 1:20:12 - Caller: Amber (Texas) — eating disorder history, still on GLP, hysterectomy in August, needs to bulk 1:32:23 - Caller: Kennedy (Missouri) — work accident trauma, six foot 180 pounds targeting 165, gets MAPS Performance 1:46:42 - Caller: Sophie (UK) — husband's recurring back pain and sciatica, sleep and stress are the root cause /episode/index/show/mindpump/id/41912200

2890: Speed Training for Athletes | How to Sprint Faster Without Getting Hurt w/ Brian Kula 06/28/2026

2890: Speed Training for Athletes | How to Sprint Faster Without Getting Hurt w/ Brian Kula In this episode the guys sit down with elite speed and performance coach Brian Kula of Kula Sports Performance, the man who has trained Christian McCaffrey since he was 13 years old, Saquon Barkley, AJ Brown, and dozens of other professional and Olympic athletes. Brian breaks down his Bounce Fire system for building safe running mechanics from the ground up, why strong athletes like Sal who never sprint are actually at higher injury risk than deconditioned ones, how the nervous system is the real reason hamstrings pull, why cold plunges can shut down the nervous system for up to 24 hours before a game, the best strength training exercises for speed including trap bar deadlifts and overcoming isometrics, how he uses force plates and grip strength to gauge recovery, the role genetics play in athletic potential, why gymnastics is the best base sport for young kids, and the ACL injury connection to the menstrual cycle that most coaches don't know about. Kula Sports Performance: https://www.kulasp.com ETS Performance: https://etsperformance.com No BS 6-Pack Formula: https://nobs6pack.com Code: 6PACK for 50% off. Full two phase ab building system with updated videos and demos. SPONSOR Butcher Box: https://butcherbox.com/mindpump No code needed. New users choose free thick cut ribeyes, top sirloin, or ground beef and bacon for a year plus $20 off at checkout. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 3:31 - Running is a skill and why the injury rate is so high 6:06 - The Bounce Fire system — Brian's 25-year progressive running mechanics method 12:20 - Why reaching with your stride is the real cause of most hamstring pulls 15:44 - Sal's hamstring pop story and why strong athletes who never sprint are highest risk 20:28 - Recovery tools — force plates, fly tens and structured periodization 30:08 - Best strength exercises for speed — trap bar deadlift, box squat and overcoming isometrics 37:09 - Biggest changes in athletic training over 30 years and what went wrong with functional training 40:07 - Female ACL injury rates and the menstrual cycle connection nobody talks about 43:14 - CO2 paste recovery technology — why Brian thinks it beats hyperbaric chambers and cold plunges 51:00 - Biggest mistakes young athletes and coaches make and the multi-sport debate 1:00:25 - Stories from coaching Saquon, McCaffrey, AJ Brown and what separates elite athletes /episode/index/show/mindpump/id/41856515

2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately) 06/27/2026

2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately) In 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 /episode/index/show/mindpump/id/41834740

2888: The 6 Best Lifts for Athletic Fitness (That Actually Transfer to Real Life) 06/26/2026

2888: The 6 Best Lifts for Athletic Fitness (That Actually Transfer to Real Life) In this episode the guys break down the six best lifts for athletic fitness — the movements that translate directly to real world performance, sport and everyday life. They cover lunges and sled work, the standing overhead press, trap bar deadlift, one arm rows with rotation and pull ups, hanging leg raises done correctly, and band and cable chops for rotational power. They also reminisce about their worst business failures — Sal's second studio location that cost him 75K to break the lease, Adam's mobile car detailing hustle, Justin's app build, and Doug's story of losing his entire Japan savings to a fraudulent investment group that got raided by the IRS mid-call. Then they answer questions from Instagram on Bulgarian split squat imbalances, swapping exercises in MAPS 15 Powerlift, which program fixes imbalances and unlocks squat depth, and how to pair sprint intervals with strength training. No BS 6-Pack Formula: Code: 6PACK for 50% off. Full ab building system with two phase blueprints and video demos by Sal. $28.50 after discount. SPONSORS Rho Nutrition (liposomal creatine, NAD+ and Glutathione): Code: MINDPUMP for 20% off everything. Liposomal creatine discussed on air as the fix for people who experience bloating from regular creatine. Paleo Valley (grass-fed fermented meat sticks): 15% off automatically applied at checkout, no code needed. Our Place (non-toxic cookware): Code: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, forever chemical free, 100 day trial with free returns. LINKS Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 2:28 - 6 best lifts for athletic fitness 3:25 - Lunges and sled work — triple extension, split stance and why sled is the most accessible power exercise 8:09 - Standing overhead press — the squat of the upper body and how it reveals your whole body strength 10:22 - Trap bar deadlift — why athletic coaches prefer it over conventional for most sports 14:38 - One arm rows with rotation and pull ups — pulling strength and the rotational component most programs miss 16:31 - Hanging leg raises — how to do them correctly and why they matter for every athletic movement 18:25 - Band and cable chops — rotational and anti-rotational power for sport 21:15 - Worst business failures — studios, apps, car detailing and Doug's IRS raid story 50:13 - Rho liposomal creatine solving the bloating problem for women 51:43 - Justin's Yellowstone trip and the bear world grizzly feeding park 59:25 - Paleo Valley fermentation process and the Truckee cabin bear break-in story 1:01:22 - Q&A: Bulgarian split squat imbalances — how to even out a weaker leg 1:04:41 - Q&A: Swapping exercises in MAPS 15 Powerlift with weaker lift variations 1:05:47 - Q&A: Best MAPS program for fixing imbalances and unlocking squat depth 1:07:40 - Q&A: How to pair sprint intervals with strength training correctly /episode/index/show/mindpump/id/41810745

2887: Why Nobody Has the Abs They Want (And It's Not Body Fat) 06/25/2026

2886: The 5 Steps to Becoming the Fittest You've Ever Been (For Life This Time) 06/24/2026

2886: The 5 Steps to Becoming the Fittest You've Ever Been (For Life This Time) In this episode the guys break down the five steps to becoming the fittest you've ever been for life — not just for a season. They cover why fitness should improve your life rather than become your life, the importance of building strength for longevity, moving well and being able to play, and what realistic aesthetics look like for someone who actually has a life. Sal opens up about his own ongoing struggle with making fitness an idol, Adam talks about genuinely letting go of the all-or-nothing mentality, and Justin reflects on the identity shift from performance-based athlete to training for quality of life. They also get into the SpaceX IPO and the 4,000 overnight millionaires it will create, why politicians criticizing billionaires is frustrating, Olipop's origin story and 1.8 billion dollar valuation, the delta sleep inducing peptide Sal has been using, parasite infections being far more common than people think, and Adam shooting a squirrel that was eating his peaches. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula: Code: 6PACK for 50% off. Full ab building system, two phase workout blueprints, video demos by Sal and a healthy diet guide. $28.50 after discount. SPONSORS Organifi: Code: MINDPUMP for 20% off. Natural parasite cleanse combo (two bottles: one for the parasite, one to heal the gut). Discussed on air with Sal sharing his personal experience. Olipop: Buy any two cans of Olipop in store (any flavor, any retailer) and they will pay you back for one. New flavors: Blackberry Vanilla and Raspberry Sherbet. Zbiotics Pre-Alcohol Probiotic: Code: MINDPUMP26 for 15% off first purchase (one-time or subscription, 3, 6 and 12-pack options). LINKS Submit a live caller question: Mind Pump Store: Maps Fitness Products: Instagram: @mindpumpmedia 0:00 - Intro 3:20 - 5 steps to becoming the fittest you've ever been for life 5:03 - Step 1: Fitness should improve your life, not become your life 22:25 - Step 2: Build strength, why it matters more as you age 25:46 - Step 3 and 4: Move well and be able to play 26:38 - Step 5: What realistic aesthetics actually look like long term 33:26 - Sal is going back to jiu jitsu and his fears about walking in as a purple belt 42:43 - Parasite infections are more common than people think and Organifi's cleanse 53:28 - The delta sleep inducing peptide Sal has been using from MP Hormones 55:57 - SpaceX IPO, 4,000 overnight millionaires and the Elizabeth Warren reaction 1:00:36 - Caller: Daniel (Georgia) eating 1500 calories since high school, 30 year history of restriction 1:20:05 - Caller: Matilda (Singapore) doing everything right for a year but period has not returned 1:29:30 - Caller: Christina (Missouri) 51 years old, six day a week program, not progressing 1:37:31 - Caller: Olivia (Texas) active athlete trying to balance lifting with sports and Pilates /episode/index/show/mindpump/id/41752675

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