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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
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Mind Pump: Raw Fitness Truth
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Now displaying: Page 1
2814: If You Want A Lower Body Fat Percentage, Watch This ! 0
Mar 14, 2026

In this episode of Mind Pump, Sal, Adam, and Justin break down why cutting body fat isn’t always the best strategy; especially for women already around 22% body fat, and explain why building muscle often produces a leaner, healthier physique. They discuss the physiological effects of dieting too lean, including hormonal disruptions, reduced metabolism, and performance declines. The conversation also explores strength gains, muscle memory, recovery, sleep optimization, and the surprising cognitive benefits of creatine. Later, the hosts highlight the impact of good coaching and education in the fitness industry while sharing stories from clients seeing life-changing results. In the listener Q&A, they help callers with physique competition prep, weight-loss plateaus, strength programming, postpartum training, and balancing fitness with a newborn. The episode wraps with practical advice on building muscle, improving metabolism, and creating sustainable long-term fitness habits.

March Sale !  The Spring Bundle:

Symmetry ($187), Prime ($107), Advanced Training Techniques Guide ($47) all for $147 (over 50% off)

⇨⇨go to mapsmarch.com

Get KION AMINOS ! 

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20% off, No code needed automatically applied at check out!

Crisp Power Protein Pretzels ! 

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use code MINDPUMP10 for 10% OFF

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Code "Mindpump" to get $50 off your first purchase

(00:00) Intro
(02:06) Why Women Shouldn’t Cut Below ~22% Body Fat
(07:46) Build Muscle Instead of Chasing Lower Body Fat
(10:45) Reverse Dieting Example and Coaching Mistakes
(18:29) Social Media’s Unrealistic Fitness Standards
(26:00) Creatine Benefits for Brain and Sleep Deprivation
(32:24) Myostatin Peptides and the Future of Muscle Growth
(38:08) Sedentary Lifestyle vs Physical Labor and Recovery
(43:03) Coaching Success Stories and Trainer Development
(50:06) AI Content and Social Media Authenticity
(01:08:46) Caller 1: Program Advice for a Physique Competitor
(01:20:07) Caller 2: Weight Loss Plateau and Reverse Dieting
(01:29:03) Caller 3: Strength Training and GLP-1 Considerations
(01:38:18) Caller 4: Training with a Newborn and Home Gym Setup

 

2813: Pilates for Aesthetics? What Actually Builds a Sculpted Body 0
Mar 13, 2026

The hosts discuss the growing popularity of Pilates and explain why it can improve movement and stability but isn’t the best tool for building a sculpted physique compared to strength training. They also share stories from family life before diving into a conversation about the risks of people using AI chatbots for companionship and therapy. In the listener Q&A portion, the hosts explain Hyrox competitions, how to adjust training volume when cutting, considerations for training after breast augmentation, and simple strategies for improving pull-ups. The episode blends fitness education, cultural discussion, and practical coaching advice.

The Spring Bundle: mapsmarch.com 

Symmetry ($187), Prime ($107), Advanced Training Techniques Guide ($47) all for $147 (over 50% off)

 

This Episode is brought to you by LMNT ⁠⁠http://drinklmnt.com/MindPump⁠⁠

12oz Sparkling Cans are now available! 

Get a free Sample Pack of LMNT’s most popular drink mix flavors with any purchase! Find your favorite LMNT flavor, or share with a friend. As always, LMNT offers no-questions-asked refunds on all orders.

This Episode is also brought to you by Paleo Valley ⁠⁠http://paleovalley.com/mindpump⁠⁠

Discount is now automatically applied at checkout 15% off your first order!

Fatty15 is on a mission to optimize your C15 levels to help support your long-term health and wellness - especially as you age. Based on over 100 studies, we now know that C15 strengthens our cells and is a key healthy aging nutrient, which helps to slow biological aging at the cellular level. Fatty15 is clinically proven to raise C15:0 levels, resulting in lower cholesterol levels, healthier liver function, improved gut microbiome health, and improved red blood cell health within 3 months. 

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You can get an additional 15% off their 90-day subscription Starter Kit with code "mindpump" 

00:00 Intro and Episode Overview

01:56 Pilates Hype vs Reality

07:16 Benefits of Pilates

21:53 Family Stories and Humor

32:44 AI Therapy Risks

01:04:35 Hyrox Explained

01:07:03 Best Training When Cutting

01:10:14 Training After Breast Augmentation

01:12:28 Pull-Up Progression Tips

2812: The Most Overlooked Way to Burn Fat 0
Mar 12, 2026

Walking might be the most underrated fat loss tool. In this episode, the hosts break down five reasons why simple daily walking can be more effective and sustainable than many traditional cardio methods. If you're trying to lose fat without overcomplicating your routine, this episode explains why walking should be part of your strategy.

How to lose fat in 3 steps:

⁠mpfatloss.com⁠

This episode is brought to you by HUEL !

⁠https://huel.com/MINDPUMP⁠

Use code MINDPUMP For MP exclusive offer of 15% OFF . New Customers Only.

 

00:00 Intro: Why Walking Is an Underrated Fat Loss Tool 00:35 Free Fat Loss Guide + Sponsor Mention

01:38 Why Trainers Used to Ignore Walking

03:26 Why Walking Is Valuable for Everyone

05:59 Reason #1: Walking Is Low Skill and Low Injury Risk

07:13 Walking Builds Sustainable Habits

10:20 Walking Helps Recovery and Muscle Growth

11:30 Walking Preserves Muscle During Fat Loss

13:03 Stacking Walking With Other Habits

16:11 How Daily Activity Burns More Calories Than Workouts

19:17 Why Walking Is So Easy to Stay Consistent With

21:09 Getting Outside and the Hidden Health Benefits

2811: This Food Item IS NOT As Healthy as You Think 0
Mar 10, 2026

Blended fruit smoothies are often marketed as healthy, but the hosts explain why they can actually sabotage fat loss by spiking blood sugar, reducing satiety, and making it easy to overconsume calories. The conversation shifts into humorous cultural trends, including animal fashion, historical wigs, and strange beauty customs. The hosts also share personal updates, including struggles balancing cardio and lifting, upcoming DEXA results while increasing calories, and intense DIY yard work projects. In the coaching segment, trainers guide callers on choosing the right MAPS programs between phases of training. They also address physique competition strategy, hip replacement rehab training, and the challenge of exercise compulsion. The episode wraps with practical advice on training smarter, eating enough to support progress, and building a healthier relationship with fitness.

The Spring Bundle:

Symmetry , Prime , Advanced Training Techniques Guide all for $147 (over 50% off)

mapsmarch.com

This Episode is brought to you by Vuori:

vuoriclothing.com/mindpump

No code to receive 20% off your first order.

This Episode is also brought to you by Vita Bella:

http://mphormones.com/

Code: MINDPUMP365  

To unlock this deal, patients must enroll in our Annual Membership !

What They Get:

  •  $150 in savings when they pre-pay for the annual membership

  • FREE Essential Lab Panel (market value: $1,100)

WHAT IS BUTCHERBOX? Better Meat for a Better You! Convenience. Get our meat delivered, for free, right to your door. Each box is perfectly packed and portioned for your needs. Quality. We're committed to premium meat: 100% grass-fed beef, free-range organic chicken, pork raised crate-free, and wild-caught seafood. Our goal is to make high-quality meat accessible to as many people as possible. We're able to deliver you the best products for less than $6 per meal. And shipping is free! Mind Pump’s top picks: Ribeyes, Bone-in Chicken Thighs, Premium Steak Tips , Baby Back Ribs, Gluten Free Chicken Nuggets , Flat Iron Steaks

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No Code ! New users will receive their choice between free Chicken Breast for a year, shrimp for a year or ground beef for life!

00:00 Show Intro, Sponsors, and T-Shirt Winners
03:01 Why Fruit Smoothies Can Sabotage Fat Loss
07:48 Rethinking Breakfast and Food Habits
15:35 Improving Your Relationship with Food
21:02 Weird Fashion Trends and Cultural Humor
34:40 Balancing Cardio Weeks and Lifting
40:42 DEXA Results and Increasing Calories
46:48 Justin’s DIY Yard and Septic Work
01:03:13 Coaching Call: Program Selection and Training Phases
01:10:03 Coaching Call: Physique Competition Strategy
01:26:36 Coaching Call: Training After Hip Replacement
01:35:05 Coaching Call: Exercise Compulsion and Balance

2810: Why January Fitness Resolutions Fail 0
Mar 9, 2026

 Why Most January Transformations Fail

  • Success isn’t losing weight; it’s keeping it off for the rest of your life. (1:56)

  • 5 Reasons Why Most January Transformations Fail

  • 1. People set the wrong goal. (5:09)

  • 2. People will start in an unsustainable way. (10:48)

  • 3. No plan. (17:13)

  • 4. They adopt a “diet.” (19:03)

  • 5. They don’t focus on building strength first. (22:54)

Related Links/Products Mentioned

People Mentioned

 

2809 : Is Cardio Ideal For Fat Loss? 0
Mar 7, 2026

  • Mind Pump Fit Tip: Cardio is Good for Fat Loss for 2-3 weeks. After that, it is a Waste of Time! (2:00)

  • 1-minute cardio strategy. (21:58)

  • I do not want to work out with you. (31:05)

  • An INSANE commercial for fat-loss. (33:26)

  • The Hydro Layer from Caldera is voted BEST for anti-aging by Men’s Health Magazine. (41:05)

  • Makeup for men. (42:36)

  • PSA: Close your toilet seat before flushing. (45:56)

  • Experience the difference of liposomal technology. (50:32)

  • Homeschooled vs public school. (52:16)

  • #ListenerCoaching call #1 – Megan from Alberta: Can an injury/imbalance on one end of the body negatively affect the complete opposite end of the body? (59:32)

  • #ListenerCoaching call #2 – Nicole from AZ: How to make changes to work smarter, not harder. (1:25:48)

  • #ListenerCoaching call #3 – Elissa from CA: What program to start with when recovering from anorexia and very sarcopenic? (1:39:46)

  • #ListenerCoaching call #4 – Sara from CO: Is there a meaningful added benefit to deliberately training VO₂ max for longevity? (1:54:29)

Related Links/Products Mentioned

People Mentioned

 

2808: Build a Butt or Get Abs? Where Do I Start? 0
Mar 6, 2026

  • Mind Pump Fit Tip: Build a Butt or Get Abs? Where Do I Start? (2:15)

  • Society’s role in our lack of strength. (19:39)

  • Creating artificial adversity with today’s youth. (22:49)

  • Did our generation eat worse than this generation? (26:17)

  • Not built for cold weather. (29:32)

  • The difference in how boys and girls play. (33:01)

  • Teaching your children how to save, give, and invest. (34:16)

  • On a ketone kick, and shout out to Scared Shitless Fitness. (41:57)

  • The cartel is scary. (47:28)

  • Project Artichoke. (49:09)

  • Trade freedom for safety? (51:00)

  • Is this really protein?! (54:22)

  • Oreo-verse. (58:15)

  • #Quah question #1 – Is adding daily calisthenics (100 pushups, pull-ups, squats, etc.) on top of a MAPS training program overdoing it? (1:05:20)

  • #Quah question #2 – Would Great 8 be a good program for a 40-year-old doing BJJ? (1:07:26)

  • #Quah question #3 – What is the most important thing when it comes to sleep? Sleep length, sleep quality, same wake time, same bed time, leading up to bed time, waking up routine (for example, exposure to sunlight to help with circadian rhythm), and any other factors? (1:08:25)

  • #Quah question #4 – Have any of you used BPC-157 and TB-500? (1:12:00)

Related Links/Products Mentioned

People Mentioned

 

2807: Secrets To Extreme Butt Growth 0
Mar 5, 2026

Glute Building Masterclass

  • LIVE Glute Building Masterclass by Mind Pump top-trainer Corinne. Sign up today! (1:50)

  • How we got here. (3:11)

  • Breaking down the components of the barbell squat. (3:59)

  • The importance of having the RIGHT coaching and training to queue properly. (7:32)

  • Ways to improve mobility. (9:08)

  • Learning the ability to keep your knees from collapsing in. (13:34)

  • How to access a greater range of motion to improve the effectiveness of the hip thrust. (14:51)

  • Covering the various rep ranges: What they are good for, why you want to do either one, and what the strengths of each of them are. (16:25)

  • You can’t talk about building without an effective diet strategy. (16:57)

Related Links/Products Mentioned

  • Live Glute Building Masterclass ** Saturday, March 7th at 10 AM PST - In studio and online. How to execute the Squat and hip thrust - activation, mobility, access the greatest range of motion, rep ranges, frequency, and a little bit of diet. ** Visit: www.mindpumpmasterclass.com 

  • Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed’s DS-01® Daily Synbiotic. **

  • March Spring Sale: Symmetry ($187), Prime ($107), Advanced Training Techniques Guide ($47) all for $147! (Over 50% off!) Visit: www.mapsmarch.com 

People Mentioned

 

2806: The BEST form of Strength Training for Women is Powerlifting. Challenge Me! 0
Mar 4, 2026

  • Mind Pump Fit Tip: The BEST form of Strength Training for Women is Powerlifting. Challenge Me! (3:01)

  • Giving Drew Canole his flowers. (36:30)

  • Greatest flex’s meeting people for the first time. (43:05)

  • Switching out soda for OilPop. (49:26)

  • The gym is the best environment to help you get out of your comfort zone (51:39)

  • #ListenerCoaching call #1 – Bert from FL: Building muscle based on an app’s calorie recommendations and training advice. (58:29)

  • #ListenerCoaching call #2 – Latasha from TN: Programming questions and how to move to a more intuitive eating mindset. (1:13:05)

  • #ListenerCoaching call #3 – Alexandra from NY: Struggling with binge eating and my relationship to food in general. (1:26:49)

  • #ListenerCoaching call #4 – Joe from TX: Should I skip leg day? (1:42:48)

Related Links/Products Mentioned

People Mentioned

 

2805: How To Know When It's The Right Time To Cut 0
Mar 2, 2026

How To Know When It's Time to Cut

  • The #1 reason why people CONSISTENTLY fail. (1:46)

  • What does it mean to go on a cut? (4:01)

  • The definition of a successful cut. (4:22)

  • The reasons you should NOT go on a cut.

  • 1. When you feel you’re too fat. (7:08)

  • 2. To get ready for an “event.” (9:39)

  • The reasons it’s a good time to cut.

  • 1. You are healthy. (11:49)

  • 2. Your maintenance calories are high enough to cut from. (14:12)

  • 3. You have a good plan, which includes how to stop. (23:58)

Related Links/Products Mentioned

  • Visit Joymode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. **

  • MAPS Great 8 Launch - (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonus include: MAPS GREAT 8 Nutrition Guide. ** Visit: http://mapsgreat8.com/ 

People Mentioned

 

2804: The Ultimate At-Home Dumbbell ONLY Workout 0
Feb 28, 2026

  • Mind Pump Fit Tip: The Ultimate At-Home Dumbbell ONLY Workout. (2:25)

  • Cardio Sal. (18:46)

  • Frustrating pet peeves. (28:08)

  • All multivitamins are NOT created equal. (34:12)

  • Reminiscing on Mind Pump’s first-ever meeting. (37:22)

  • An unexpected savior. (46:25)

  • A carby, high-protein treat that tastes good. (50:07)

  • The difference between happiness and joy. (52:41)

  • #ListenerCoaching call #1 – John from FL: As an inspiring personal trainer, do you need to go to college to be successful? (55:39)

  • #ListenerCoaching call #2 – Alyssa from MI: How do I naturally increase my estrogen? (1:02:44)

  • #ListenerCoaching call #3 – Luken from CA: Has dealt with food sensitivities, and is seeking what information he should be looking for to optimize his life. (1:11:54)

  • #ListenerCoaching call #4 – Reese from TX: Needing some tips on how to improve on the big 3 lifts. (1:21:01)

Related Links/Products Mentioned

People Mentioned

 

2803: The Lifestyle Factors That Make or Break Results 0
Feb 27, 2026

  • Mind Pump Fit Tip: How much of an impact do these 5 things really have on your health & fitness goals? (2:15)

  • Cardio life for Sal. (26:30)

  • Why you need a sleep routine, not a morning routine. (30:34)

  • The importance of daily movement. (34:33)

  • Pre and post Vuori style. (39:08)

  • The coolest machines ever! (40:15)

  • Sports performance. (43:58)

  • Admiring LMNT’s rise. (48:12)

  • Steve Austin’s important training advice for the youth, and the value of practicing the skill. (51:09)

  • #Quah question #1 – When it comes to deadlifts, when should I use a traditional barbell and when should I use a trap bar? (57:51)

  • #Quah question #2 – What are good non-meat protein options during Lent, as a Catholic, we abstain from meat on Fridays? Not a big fan of fish. (59:55)

  • #Quah question #3 – If I don't get enough protein daily, how does that affect my gains? (1:02:36)

  • #Quah question #4 – Why do I love MAPS 15 programs so much?! (1:03:52)

Related Links/Products Mentioned

People Mentioned

 

2802: The State of the Hormone & Peptide Industry w/ Vita Bella Founder Phil Vella 0
Feb 26, 2026

The State of Hormone & Peptide Industry with Phil Vela

  • Disrupting the health & wellness industry. (2:15)

  • “It’s that hard to do IT, so it’s that easy to succeed once you’ve done IT.” (2:48)

  • What he did before he started Vita Bella, and the origins of the company. (5:00)

  • The most applicable skills gained from his previous career. (7:41)

  • Calling out the ‘Grey Market’ and its competition. (9:44)

  • The state of the peptide industry and the fallout with Transcend. (15:54)

  • Results & service. (25:23)

  • Breaking down the Vita Bella membership package. (30:07)

  • Businessman at heart. (33:34)

  • Why he believes it should be illegal to prescribe GLP-1s by themselves. (35:13)

  • Bad actors giving bad guidance. (43:33)

  • His outlook for the future of the industry. (45:14)

  • Will Ozempic and Tirzepatide ultimately bankrupt the United States? (53:27)

  • The importance and value of having a trainer while on a GLP-1. (56:47)

  • “I didn’t build this business for money. I built it for a legacy!” (59:07)

  • “Newer” peptides that have been impressed by. (1:03:16)

  • Rapid fire: The best peptide for… (1:11:56)

Related Links/Products Mentioned

  • Visit Vita Bella for an exclusive offer for Mind Pump listeners! ** The first 50 signups will get a Vita Bella welcome box. You can finally achieve a top 1% all-around health at an affordable price! ** http://mphormones.com/

  • Get 20% off Kion at getkion.com/mindpump ** No code needed automatically applied at check out! **

  • MAPS Great 8 Launch - (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonus include: MAPS GREAT 8 Nutrition Guide. ** Visit: http://mapsgreat8.com/ 

Featured Guest/People Mentioned

 

 

2801: 3 Ways to Build Muscle and Endurance (How you Should Approach your Training) 0
Feb 25, 2026

  • Mind Pump Fit Tip: 3 Ways to Build Muscle and Endurance. (How you Should Approach your Training.) (3:11)

  • How Adam is adjusting his training to avoid his recent stint of injuries. (19:26)

  • The mental part of changing your training. (21:55)

  • Sal’s fear around running MAPS Great 8. (23:19)

  • Missing the point: Leg extensions vs. Sissy Squats. (25:10)

  • Enjoying fitness as a lifestyle. (26:19)

  • Controversial post: Should commercial gyms have dress codes? (29:07)

  • A meal replacement shake that tastes BOMB! (43:47)

  • The foods you cannot stop eating! (46:29)

  • How Mind Pump celebrated Valentine’s Day, and what outfits their wives wear that turn them on. (50:32)

  • Mind Pump Recommends Shrinking on Apple+. (1:00:23)

  • More on the fallout from the Epstein emails. (1:02:11)

  • #ListenerCoaching call #1 – Jasmine from CO: Programs and advice specific to recovery post-partum as an active, capable person who feels the information out there is lacking, often dated, and I want to make sure I am set up for success. (1:05:07)

  • #ListenerCoaching call #2 – Alex from WA: Looking for answers after a less-than-ideal body fat test. (1:18:41)

  • #ListenerCoaching call #3 – Broc from UT: Looking for advice on the training I should be doing with my schedule and lifestyle. (1:29:52)

  • #ListenerCoaching call #4 – Caitlyn from NY: How do you balance training for performance while also chasing aesthetics without under-fueling or sabotaging progress? (1:38:20)

Related Links/Products Mentioned

People Mentioned

 

2800: They Flipped the Food Pyramid! (Comparing the New vs. the Old Food Pyramid) 0
Feb 23, 2026

They Flipped the Food Pyramid! (Comparing the New vs. the Old Food Pyramid)

  • A BIG move in the right direction. (2:14)

  • Government policies’ profound impact on people’s understanding of what was healthy & not in the market.  (4:16)

  • The BIG issue with the old pyramid. (5:39)

  • Breaking down the NEW pyramid and the MAJOR changes from the old. (Grains, Dairy and fats, Protein emphasis, Processed foods & sugars, and Fruits & veggies.) (8:06)

  • Why Mind Pump agrees. (25:17)

  • Practical application. (26:21)

Related Links/Products Mentioned

  • The Ultimate Guide to Eating Whole Foods – Visit: www.wholefoodsguide.com 

  • Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** New users will receive their choice between Organic Ground Beef, Chicken Breast, or Ground Turkey FREE in every box for a year. **

  • MAPS Great 8 Launch (Feb. 15-28th) (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonuses include: MAPS GREAT 8 Nutrition Guide + 5 Days of Free Coaching with Top Trainer Cole (Only available to those who sign up by the 22nd. Coaching starts on the 23rd.)

 

2799: The Ultimate Showdown: Which Modality is BEST For Fat Loss and Muscle Gain? 0
Feb 21, 2026

  • Mind Pump Fit Tip: The Ultimate Modality Showdown. (2:16)

  • Little boys are doing little boys’ things. (23:08)

  • BIG coloring book guys. (25:31)

  • Happy Drops: “Gets rid of the moodies.” (28:51)

  • Building a child’s relationship with saving, spending, and investing money. (31:14)

  • Justifying giving kids’ money for daily jobs/tooth fairy. (34:54)

  • Reminiscing on early jobs as kids/young adults. (36:41)

  • Manuka honey is better for colds than your standard honey. (49:04)

  • When you look as strong as you are. (51:34)

  • #ListenerCoaching call #1 – Jesse from Alberta: Need advice on how to scale back. (58:20)

  • #ListenerCoaching call #2 – Matthew from NE: What program would you recommend for an inexperienced lifter of my age who wants to get healthier and stronger? (1:10:57)

  • #ListenerCoaching call #3 – Brian from MN: What lifts/program adjustments would you recommend for someone with bicep tendonitis and pain in their AC joint? (1:19:23)

  • #ListenerCoaching call #4 – Abigail from SC: Needing advice on aligning my nutrition/training when healing from SIBO and mold toxins. (1:27:20)

Related Links/Products Mentioned

People Mentioned

 

2798: What is Good Gym Culture? 0
Feb 20, 2026

  • Mind Pump Fit Tip: What is Good Gym Culture? (3:05)

  • They don’t even know. (20:33)

  • Physical feats. (21:45)

  • Adam’s DEXA scan results, a caution if considering a GLP-1, and body fat tests are not the end-all, be-all. (24:57)

  • How Caldera has single-handedly built a men’s skincare market. (33:48)

  • The latest cosmetic trend. (35:35)

  • Welcome, Vita Bella, as our new partner in healthcare and peptides. (39:52)

  • A social network for AI agents. (49:00)

  • Creatine gummies are a game-changer! (56:48)

  • #Quah question #1 – Are belt squats a good alternative to barbell back squats? (1:03:09)

  • #Quah question #2 – Do full-body massages help with recovery and muscle growth? (1:05:13)

  • #Quah question #3 – Can you shed some light on the counterintuitive idea that our bodies need to consume hundreds of grams of protein in excess of our feeling full signal? It just feels unnatural. I can see why consuming too little protein is obviously an issue, but does our body really know how to utilize such a massive protein intake? (1:09:24)

  • #Quah question #4 – If you could only do one, would it be a cold plunge or sauna? Why? (1:13:09)

Related Links/Products Mentioned

People Mentioned

 

2797: Fastest Way to Grow Your Arms 0
Feb 19, 2026

Fastest Way to Grow Your Arms

  • You can build ANY muscle if you approach it the RIGHT way. (2:50)

  • One of the easiest body parts to connect to. (4:05)

  • 6 Steps to Get Big Arms in the Fastest Way Possible

  • 1. Eat more protein and increase calories. (5:38)

  • 2. Get good sleep every night. (7:56)

  • 3. 6-9 sets for biceps and triceps 3 days a week. (10:33)

  • 4. Reduce volume everywhere else. (13:18)

  • 5. Heavy (compound), stretch and squeeze exercises. (15:23)

  • 6. Throw in 3 sets of BFR once a week. (19:53)

Related Links/Products Mentioned

  • How to Get BIG Arms Guide: Visit - www.mapsbigarms.com 

  • Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed’s DS-01® Daily Synbiotic. **

  • MAPS Great 8 Launch (Feb. 15-28th) (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonuses include: MAPS GREAT 8 Nutrition Guide + 5 Days of Free Coaching with Top Trainer Cole (Only available to those who sign up by the 22nd. Coaching starts on the 23rd.)

 

2796: What Matters More for Results: Diet or Exercise? 0
Feb 18, 2026

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

  • Mind Pump Fit Tip: What’s More Important, Diet or Exercise? (3:38)

  • Is Adam made of glass? (20:46)

  • The cognitive power of methylene blue and what NOT to take it with. (30:04)

  • Sal the mouse trapper. (34:09)

  • The infamous Hammer Strength machine. (37:15)

  • “Steroid” influencers. (39:54)

  • Another example of using data to twist & mold outcomes to communicate crap. (45:30)

  • The clear pill theory. (49:29)

  • The benefits of liposomal glutathione. (1:00:59)

  • #ListenerCoaching call #1 – Needing guidance on feeling more comfortable in my body and being able to trust the process. (1:03:01)

  • #ListenerCoaching call #2 – What program or training routine is best for me, as someone’s goal is to stay injury-free, with my past issues in mind? (1:20:29)

  • #ListenerCoaching call #3 – Looking for advice on what style of training is best for me to continue to build muscle, not feeling so stiff, and advice on controlling binge eating. (1:32:07)

  • #ListenerCoaching call #4 – Looking for advice on staying compliant with military height & weight standards with a history of crash dieting. (1:48:42)

Related Links/Products Mentioned

People Mentioned

 

2795: The 8 Greatest Exercises for Fat Loss and Muscle Gain 0
Feb 16, 2026

 MAPS Great 8 Launch

  • The origins of MAPS Great 8. (2:02)

  • Simplicity wins! (4:32)

  • Who is this program for and why is it unique? (5:49)

  • The ‘Great 8’ System: How and why we chose these exercises. (8:35)

  • Beginners to advanced lifters: You will understand how to get better results training less than you ever have. (19:33)

  • Built for long-term success: 5 days of free coaching with a Mind Pump certified personal trainer! (21:14)

  • The Great 8 Nutrition Guide: Effective includes simple. (24:14)

Related Links/Products Mentioned

  • New Program Launch (Feb. 15-28th): MAPS Great 8 (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonuses include: MAPS GREAT 8 Nutrition Guide + 5 Days of Free Coaching with Top Trainer Cole (Only available to those who sign up by the 22nd. Coaching starts on the 23rd.)

  • 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Or find Ketone-IQ at Target stores nationwide. Visit: https://ketone.com/MINDPUMP

People Mentioned

 

2794: How to Catch Fire for Fitness! (Fall in Love With it and You’ll Always Do it.) 0
Feb 14, 2026

  • Mind Pump Fit Tip: How to Catch Fire for Fitness! (Fall in Love With it and You’ll Always Do it.) (2:17)

  • Adam is one of us. (23:30)

  • Going down the Epstein emails rabbit hole and making yourself hard to manipulate. (27:55)

  • Sal’s ‘cool dad’ moment. (42:25)

  • Hurt people, HURT people. (43:23)

  • Underestimating EAA’s when in a calorie deficit. (49:50)

  • A 13-year-old hero! (55:01)

  • Getting teased by your kids. (57:38)

  • Butcher Box now has chorizo! (58:57)

  • The ingredient household. (1:00:34)

  • Sal’s birthday gift requests. (1:01:57)

  • Collectibles, the new currency. (1:04:57)

  • #ListenerCoaching call #1 – Can I pay to have somebody go over my specific nutrition and give me a doable plan? (1:10:00)

  • #ListenerCoaching call #2 – How do I begin this fitness process again after having a baby, and what should I change to be successful? (1:25:49)

  • #ListenerCoaching call #3 – How can I safely fast without compromising muscle? (1:35:59)

  • #ListenerCoaching call #4 – Needing advice on how to have a successful cut. (1:44:02)

Related Links/Products Mentioned

People Mentioned

 

2793: How to Calculate Volume and Progressively Overload for MAX GAINS 0
Feb 13, 2026

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.

  • Mind Pump Fit Tip: How to Calculate Volume and Progressively Overload for MAX GAINS. (2:09)

  • Fish roe vs fish oil. What’s the difference? (23:21)

  • Bringing out the science dork in Adam. (25:32)

  • Getting your head in the right place before a MASSIVE change in your training. (31:14)

  • The benefits of the ‘water pump’. (38:07)

  • Levers and pulleys. (41:31)

  • Do asthma medications stunt growth in children? (45:56)

  • An ‘Our Place’ unboxing. (49:21)

  • #Quah question #1 – Are there any actual benefits to vibration plates, or is it another gimmick in the fitness industry? (53:53)

  • #Quah question #2 – I'm new to lifting with a barbell, and I have a home gym. I frequently lift when I am home alone. My goal is to progress to heavy squats, but I'm afraid of hurting myself or getting stuck at the bottom. What is the best rep range for me? (57:09)

  • #Quah question #3 – What grip/type of pressing movement would be easiest on the rotator cuffs? (1:01:32)

  • #Quah question #4 – I have an L5 bulging disc that causes me pretty frequent pain, and I am trying to recover/heal it, but my chiropractor says it could take 3- 6months to fully heal. How am I supposed to train when I can't load heavy? Especially the lower body exercises like squats, deadlifts, etc. (1:04:25)

Related Links/Products Mentioned

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2792: Squat & Hip Thrust Butt-Building Master Class 0
Feb 12, 2026

Squat & Hip Thrust Butt-Building Master Class

  • Address your technique FIRST and then build strength. (1:59)

  • The TWO most important exercises to BUILD your glutes (How to do them RIGHT, so you can finally build that butt you want!)

  • 1. Squat: 

  • Bar position. (7:57)

  • Core activation. (14:05)

  • Not being able to go low enough (heel raises). (16:31)

  • 2. Hip thrust:

  • How to pick a bench and use a plate if too high. (20:55)

  • Tuck pelvis and go up. (22:27)

Related Links/Products Mentioned

  • Build Your Butt Masterclass: Visit https://www.mapsbooty.com/ 

  • Get a free Sample Pack of LMNT’s most popular drink mix flavors with any purchase! Find your favorite LMNT flavor, or share with a friend. As always, LMNT offers no-questions-asked refunds on all orders. Visit: DrinkLMNT.com/MindPump

  • February Promotion: Feb 1 - Feb 14th - The Couple’s Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197!  Visit: https://www.mpvalentine.com 

People Mentioned

2791: This Simple Rep Technique Doubles Your Results 0
Feb 11, 2026

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

  • Mind Pump Fit Tip: Stretch, Pause, and Squeeze. (Make your Reps Twice as Effective!) (2:41)

  • Not your traditional sweats. (21:43)

  • Let’s dance! (22:56)

  • It’s good to move. (32:43)

  • The staff’s to-go protein snack. (34:44)

  • Is there a satanic cult that runs the world? (36:06)

  • Feeling older and holding on to injury pain. (46:55)

  • Welcoming a new partner for your peptide needs. (51:09)

  • #ListenerCoaching call #1 – Needing insight on how to break through a plateau and achieve my goals of building muscle and maintaining longevity. (56:14)

  • #ListenerCoaching call #2 – How would you recommend someone with a long training history and higher absolute strength best approach these failure days in Anabolic Advanced? (1:05:13)

  • #ListenerCoaching call #3 – Trying to get to the bottom of why my testosterone levels have dipped since starting a prolonged cut. (1:17:44)

  • #ListenerCoaching call #4 – Is there anything I should be cautious or concerned about when it comes to this reverse diet? (1:32:42)

Related Links/Products Mentioned

People Mentioned

2790: How To Get in Shape After Having a Baby 0
Feb 9, 2026

How To Get in Shape After Having a Baby

  • How To Get in Shape After Having a Baby. (1:36)

  • 1. The best work happens before you get pregnant. (2:13)

  • 2. Strength training is the key. (8:05)

  • 3. Walk. (16:43)

  • 5. Go SLOWER than you think. (17:38)

  • 4. Eat to nourish, not to change body composition. (18:55)

  • 6. Hire a good trainer. (20:51)

  • 7. Be patient. (23:14)

Related Links/Products Mentioned

  • Postpartum Guide – Visit: https://www.mapspostpartum.com 

  • February Promotion: Feb 1 - Feb 14th - The Couple’s Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197!  Visit: https://www.mpvalentine.com 

  • Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP Buy one, get one 50% off for new customers, and 20% cash back for returning customers! **

People Mentioned

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