Mind Pump: Raw Fitness Truth

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**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

Latest Episodes:

2542: Five Steps You Can Take To Get Back Into Shape Fast Feb 27, 2025

Show notes

5 Steps You Can Take to Get Back into Shape Fast

5 Steps You Can Take to Get Back into Shape Fast
#1 - Eat more protein. (1:30)
#2 - Lift weights (most days). (9:17)
#3 - Walk after every meal. (15:17)
#4 - Go to bed early. (19:07)
#5 - Hire a coach. (21:20)
Questions:
Why is the fail rate so high for getting back into shape? (24:50)
Is running a good way to get back into shape? (27:05)
Should I start my fitness journey with a long fast? (29:11)
What is the success rate for gym vs at-home workouts? (30:15)
I have a lot of weight to lose. Should I lose weight first then build or vice versa? (32:19)

Related Links/Products Mentioned

Mind Pump Group Coaching

Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout**

February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle
Building Muscle with Adam Schafer – Mind Pump TV
Mind Pump #2385: Five Reasons Why You Should Hire a Trainer

People Mentioned

Dr. William Seeds (@williamseedsmd) Instagram

2541: This Strength Building Technique Activates More Muscle Fibers... & You're Probably Not Using It (Listener Live Coaching) Feb 26, 2025

Show notes

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.

Mind Pump Fit Tip: Here is the ONE strength-building technique NONE of you are doing that is killing your progress. (2:27)
The most important thing to consider when training your kids. (18:53)
Turbocharge collagen production in your skin with red-light therapy. (27:40)
Cluster vs. traditional sets. (29:17)
Shout out to Ben Bruno! (33:32)
Adam has a gift for numbers. (35:23)
Look out for parasites! (38:10)
The grossest thing you have dealt with as a parent. (41:14)
The ultimate scam artist. (47:29)
GHK-Cu benefits the skin. (50:55)
#ListenerLive question #1 – Are my workouts too long? I am averaging 2 hours. (54:04)
#ListenerLive question #2 – You guys always talk about 'muscle memory'. Is there 'fat' memory? Would that explain weight gain and how easily people gain weight back? (1:06:51)
#ListenerLive question #3 – How would you help someone lose over 100lbs and get absolutely jacked? (1:14:39)

Related Links/Products Mentioned

Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. **
Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. **
Mind Pump Group Coaching
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Cluster sets and traditional sets elicit similar muscular hypertrophy: a volume and effort-matched study in resistance-trained individuals
Ben Bruno trainer post
"Scamanda": All About the Viral Cancer Scammer Saga
Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **
Train the Trainer Webinar Series
Mind Pump #1142: Nine Signs You are Overtraining
Mind Pump #1297: 3 Ways to Know If Your Workout Is Not Right for You
Mind Pump #1695: How to Lose 100 Pounds
Mind Pump #2385: Five Reasons Why You Should Hire a Trainer
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Brad Schoenfeld, PhD (@bradschoenfeldphd) Instagram
Ben Bruno (@benbrunotraining) Instagram

2540: Ranking the Top 5 Ways to Build Your Chest Feb 24, 2025

Show notes

Ranking the Top 5 Techniques to Maximize Chest Gains and Growth

Ranking the Top 5 Techniques to Maximize Chest Gains and Growth. (1:18)
Fight the negative portion PROPERLY. (1:34)
Drive hands together on all chest presses. (8:33)
Focus on the stretch on all fly movements. (12:14)
Rotate palms down for max squeeze. (15:03)
When putting your chest workout together, go in this order: upper, middle, lower, isolation. (17:03)
How would you rank them? (21:35)
Questions:
Does a big bench press equal a big chest? (24:12)
How many sets per week should I do for the chest? (26:56)
Should women worry about chest training? (31:10)
Are pushups a good chest exercise? (34:08)
Any chest training advice for those with shoulder pain? (36:41)
Can you please compare dumbbells vs barbells vs machines for the chest? (39:40)

Related Links/Products Mentioned

Visit State & Liberty for an exclusive offer for Mind Pump listeners! ** Mention Mind Pump when you do a consultation to get the free $100 gift card + free outfit if you go with us! **
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Mind Pump #2127: Bench Press Masterclass
Mind Pump #1940: Chest Building Master Class
Prime Your Shoulders with Handcuffs with Rotation on a Bench
Fix Your Shoulder Pain (SHORT & LONG TERM FIX!!) | MIND PUMP
Improve Your Shoulder Press with Shoulder Dislocates
Mind Pump Podcast – YouTube
Mind Pump Free Resources

2539: Four Critical Things to Consider Before Getting Surgery & More (Listener Live Coaching) Feb 22, 2025

Show notes

Mind Pump Fit Tip: Don't get that surgery!!! You could be making a huge mistake! Consider and listen to these 4 factors to make a better decision. (1:51)
Static stretching combined with Brain.fm. (23:57)
TVs look A LOT different these days. (28:30)
The importance and value of maintaining exercise as you age. (29:16)
Life expectancy trends of different countries. (31:35)
Addressing the viral GLP-1 fear tactics. (33:46)
The powerful tool of having coaches in your corner. (43:19)
What's more interesting than people? (44:32)
The evolution of gyms. (48:16)
Justin's a workhorse. (51:02)
#ListenerLive question #1 – I'm stuck in this 4-day split routine and not seeing the results I want. Any advice on how to bust out of this rut? (57:12)
#ListenerLive question #2 – I am not seeing the physical results I'd like to after turning 40. Any advice on how to get out of this dad bod? (1:18:45)
#ListenerLive question #3 – Any wisdom you guys can offer on the next steps in my own training and coaching business? (1:31:19)
#ListenerLive question #4 – I got the gastric sleeve last year. Any recommendations on how to get more protein in? (1:40:55)

Related Links/Products Mentioned

Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. **
Mind Pump Group Coaching
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Displace TV
Regular Exercise May Keep Your Body 30 Years 'Younger'
The Impact of GLP1 Agonists on Bone Metabolism
New Gym In Santa Cruz, Ca!
Rise Above Fitness
Get your free Sample Pack with any "drink mix" purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump
Train the Trainer Webinar Series
Building Muscle with Adam Schafer – Mind Pump TV
Visit Transcend for this month's exclusive Mind Pump offer!
Online Personal Training Course | Mind Pump Fitness Coaching
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Paul Chek (@paul.chek) Instagram
Max Lugavere (@maxlugavere) Instagram
Justin Brink DC (@dr.justinbrink) Instagram
Dr. William Seeds (@williamseedsmd) Instagram
Brandan Schieppati (@brandanschieppati) Instagram

2538: The Pros & Cons of Group Fitness Coaching & More (Listener Coaching) Feb 21, 2025

Show notes

Mind Pump Fit Tip: The pros and cons of group fitness coaching. (2:05)
How much exercise do you really need to build muscle? (23:50)
Sleep's impact on an athlete's performance. (28:31)
Big Food vs. GLP-1s. (37:04)
Don't fall for this scam. (46:40)
An Eastern medicine approach to avoid waking up in the middle of the night. (48:43)
What prevents child predators? (53:39)
#Quah question #1 – You guys are always giving great advice on fat loss, but can we get some rapid-fire tips for the hard gainers? (56:01)
#Quah question #2 – How do I tell if a coach is worth the investment if the only option is online? (1:01:36)
#Quah question #3 – I've seen lots of ads for beef organ supplements for women. Is that something good for females? And if so, what is a good reputable company to go through? (1:03:55)
#Quah question #4 – What's your all-time favorite exercise to perform? (1:06:29)

Related Links/Products Mentioned

Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. **
Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off. **
Mind Pump Group Coaching
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
"The most perfect example of how important sleep is for athletes" - Expert says LeBron's sleeping habits may have made him the GOAT
Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month's supply of Seed's DS-01® Daily Synbiotic**
Mind Pump #1622: Nine Signs Your Trainer Sucks
Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **
Mind Pump Podcast – YouTube

Mind Pump Free Resources

People Mentioned

Bret Contreras PhD (@bretcontreras1) Instagram
Jordan Syatt (@syattfitness) Instagram
Jordan Shallow D.C (@the_muscle_doc) Instagram
Mike Matthews (@muscleforlifefitness) Instagram
Dr. Stephen Cabral (@stephencabral) Instagram
Jordan Peterson (@jordan.b.peterson) Instagram
Brian Shaw (@shawstrength) Instagram

2537: The 5 Secret Advantages of Old Experienced Lifters Feb 20, 2025

Show notes

The 5 Secret Advantages of Old Experienced Lifters

The 5 Secret Advantages of Old Experienced Lifters. (1:34)
#1 - You can get the same or better results with lighter weight. (1:54)
#2 - Muscle memory. (10:32)
#3 - Keeping muscle requires far less work. (18:28)
#4 - The difference between you and your peers becomes massive. (24:22)
#5 - You know your body. (30:15)
Questions:
Can new/older lifters build muscle like younger lifters? (35:54)
At what age should someone stop lifting heavy? (38:51)
Are machines better for older lifters? (42:39)
How should an older lifter eat? (45:33)
What are the best supplements for older lifters? (47:00)

Related Links/Products Mentioned

Visit Meal One by Kreatures of Habit for an exclusive offer for Mind Pump listeners! ** 25% off your first purchase sitewide! Discount Auto-apply at checkout! **
Special Promotion: MAPS 40+ 50% off! ** Code HALFOFF at checkout. **

People Mentioned

Ben Pakulski (@bpakfitness) Instagram

2536: Avoid These 3 Kinds of Fitness "Professionals" & More (Listener Live Coaching) Feb 19, 2025

Show notes

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.

Mind Pump Fit Tip: The downfall of the fitness industry: DON'T listen to people who do these three things. (2:34)
The #1 benefit of personal training. (23:19)
Introducing MAPS Transformation. (27:27)
Why is poor sleep so common? (32:39)
The flaw in the recent Jeff Nippard strict vs. cheat curl study. (39:02)
How some people value how they look more than the way they perform. (41:26)
The recent cultural shift to patriotism. (46:30)
Why pure CBD sucks. (52:08)
#ListenerLive question #1 – How do I maximize muscle gain 11 months before my next competition? (56:36)
#ListenerLive question #2 – Do you have any suggestions for people working through your MAPS programs who experience chronic pain? (1:11:41)
#ListenerLive question #3 – How do I know if I'm training to failure or not? (1:19:17)

Related Links/Products Mentioned

Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP to get $350 off Pod 4 Ultra. Currently, it ships to the United States, Canada, the United Kingdom, Europe, and Australia. **
Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off **
Train the Trainer Webinar Series
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Mind Pump #1622: Nine Signs Your Trainer Sucks
Mind Pump #1717: Why Before & After Pictures Are Bullsh*t
The Effectiveness of Personal Training on Changing Attitudes Towards Physical Activity
Mind Pump # 2385: Five Reasons Why You Should Hire a Trainer
Mind Pump Group Coaching
Are Cheat Reps Actually Cheating? – BarBend
Kat Williams Roast Video
Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users will receive their choice between chicken breast, ground beef, or top sirloin in every box for a year + use code MINDPUMP and get $20 off your first box. **
Online Personal Training Course | Mind Pump Fitness Coaching
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Kyle P (@mindpumpkyle) Instagram
Jeff Nippard (@jeffnippard) Instagram
Jon Fitch (@jonfitchsmash) Instagram

GEORGIO POULLAS (@georgiopoullas) Instagram
Mind Pump | Ann Svogun (@mindpumpann) Instagram
Dr. John Delony (@johndelony) Instagram

2535: Seven Steps to Go from Dad Bod to Fit at 40 Feb 17, 2025

Show notes

If Someone Wants to Go from Dad Bod to Fit at 40, What Are the First 7 Steps They Should Take?

If someone wants to go from dad bod to fit at 40, what are the first 7 steps they should take?
#1 - Lift weights. (1:08)
#2 - Eat ONLY real food. (6:11)
#3 - Eat protein first. (8:20)
#4 - Eat veggies second for every meal. (13:18)
#5 - Get consistent sleep. (16:37)
#6 - Check hormones. (19:38)
#7 - Ignore scale and mirror, focus on health and performance. (23:25)
Questions (Diet, Training, & Lifestyle):
How do I build a simple meal plan that helps me lose fat without feeling like I'm starving all the time? (26:06)
Do I need to completely cut out beer and junk food, or is there a way to enjoy them in moderation? (29:32)
What's the best workout plan for someone in their 40s who hasn't exercised regularly in years? (32:50)
How often should I train each week to lose fat and build muscle without overdoing it? (34:31)
Should I be lifting heavy weights at 40, or is it safer to stick with bodyweight exercises? (36:06)
I feel stiff and sore after workouts. How can I improve my recovery and flexibility at this age? (38:28)
How do I stay consistent with my fitness goals when work and family responsibilities take up most of my time? (40:29)
What's the best way to involve my family in this fitness journey so I don't feel like I'm doing it alone? (43:29)

Related Links/Products Mentioned

Visit Transcend for this month's exclusive Mind Pump offer!
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Building Muscle with Adam Schafer – Mind Pump TV
Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days
Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle
Use the 3-2-1 Formula for Best Sleep Results | Cabral Concept 2526
Mind Pump #2320: Throw Away the Scale!
Mind Pump #2235: Ten Tips for a Leaner, Fitter Body After Age 40
Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)
Why Your Tempo Matters When You Workout! – Mind Pump TV
Sore muscles…what does it mean? – Mind Pump Blog
Mind Pump #2312: Five Steps to Bounce Back From Overtraining
Mind Pump #2112: Is 15 Minutes Enough Time for an Effective Workout?
Mind Pump #2152: How to Convince Friends & Family to Work Out
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Dr. Stephen Cabral (@stephencabral) Instagram
Dr. William Seeds (@williamseedsmd) Instagram

2534: The Top 5 Ways to Break Through a Training Plateau & More (Listener Live Coaching) Feb 15, 2025

Show notes

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

Mind Pump Fit Tip: The top 5 plateau busters! (1:48)
Cheat vs. strict curls. Which are better for progress? (20:11)
Omega-3s can slow the aging process. (27:39)
Real vs lab-created shilajit. (30:29)
Creatine and head trauma. (34:54)
Cannabis legalization/rehab increase. (36:56)
Scary smartphone statistics. (48:56)
#ListenerLive question #1 – Is it bad to lift a Rate of Perceived Exertion (RPE) of 8 or 9 every time I workout? (52:53)
#ListenerLive question #2 – I've hit my protein target easily at 1600-1700 calories. However, I am not reaching the 2633 caloric target. Am I okay to continue or should I try to hit the 2633 target too? (1:06:04)
#ListenerLive question #3 – As an "athlete," would I be good to just run Performance/Performance 15 forever? (1:12:20)
#ListenerLive question #4 – Do you think autoimmunity, Hashimoto's in particular, makes it difficult to build muscle? (1:20:40)

Related Links/Products Mentioned

Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off. **
Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** They're offering a free consultation call to discuss your situation. Whether you're personally battling addiction or have a loved one in need of help, they're here to guide you toward the support you need. By filling out the form and scheduling your call, you'll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida **
Train the Trainer Webinar Series
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Muscle memory: A long break from exercise has little impact on strength
7-Day Overtraining Rescue Guide | Free by Mind Pump Media
Mind Pump #1932: Lifting Heavy Vs. Lifting Light
Are Cheat Reps Actually Cheating? - BarBend
Omega-3s can slow down aging process | ScienceDaily
How & Why to Take Creatine for Brain Injury & Recovery
Cannabis/Marijuana Use Disorder > Fact Sheets - Yale Medicine
How Much Time Does the Average Person Spend on Their Phone in 2025 ?
Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout**
Mind Pump #2312: Five Steps to Bounce Back From Overtraining
Mind Pump #2490: Improve Your Muscle, Strength & Athleticism in Only 15 Minutes a Day
Building Muscle with Adam Schafer – Mind Pump TV
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

Jeff Nippard (@jeffnippard) Instagram
Andy Galpin (@drandygalpin) Instagram
Adam | Relationship Psychology (@attachmentadam) Instagram

2533: The Best Style of Workout if You Only Have 3 Days a Week & More (Listener Coaching) Feb 14, 2025

Show notes

Mind Pump Fit Tip: The BEST style of workout if you only have 3 days a week to try to burn fat, build muscle, and get lean. (2:05)
More ALARMING news on microplastics. (17:57)
Probiotics to improve the body's immune system. (29:01)
Justin's training philosophy going into his upcoming YouTube series. (32:15)
The startling progression of Sal's bag and what's currently in it. (42:30)
Mind Pump is looking for trainers. Apply today! (45:20)
Magnus Carlsen is a SPECIAL mind. (48:10)
Justin's "Uncle Rico" moment. (53:21)
#Quah question #1 – What are the best mobility movements for someone sitting at a desk for 8+ hours a day? (58:45)
#Quah question #2 – I am training for a Hyrox, what MAPS program would be best for training? (1:03:10)
#Quah question #3 – My neck and upper traps are tight. Every time I try to do your mobility stuff like wall slides and handcuffs with rotation, it makes it worse. What should I do? (1:07:02)
#Quah question #4 – What's the difference between prebiotics and probiotics? Should you be taking both? Thoughts on prebiotic sodas? Are they worth it? (1:11:34)

Related Links/Products Mentioned

Visit Our Place for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout to receive 10% off sitewide. Our Place offers a 100-day trial with free shipping and returns. **
Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month's supply of Seed's DS-01® Daily Synbiotic**
Train the Trainer Webinar Series
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Mind Pump # 2477: Our 10 Favorite MAPS Programs
Your brain may have a plastic spoon's worth of microplastics, study finds
New study suggests link between autoimmune diseases and dementia
Mind Pump Personal Training – Apply today!
They blindfolded Chess legend Magnus Carlsen and made him face 10 players at once. He still won.
Visit JOYMODE for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP at checkout for 20% off your first order **
The Wall Test | Mind Pump TV
Special Promotion: MAPS Performance | MAPS OCR 50% off! ** Code HALFOFF at checkout. **
MAPS Prime Pro Webinar

People Mentioned

Dr. William Seeds (@williamseedsmd) Instagram
Max Lugavere (@maxlugavere) Instagram
Hunter McIntyre (@huntthesheriff) Instagram

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