Mind Pump: Raw Fitness Truth

In this episode the guys break down their brand new MAPS Upper Lower program — a classic four day bodybuilder split designed for people who want to shape, sculpt and build their body with more volume than a full body routine but without the intensity of programs like MAPS Aesthetic. They cover why the upper lower split is one of their personal favorite ways to train, how the three phase structure prevents plateaus, why the final phase ends with a five by five strength focus, and why they built separate men's and women's versions with different priority lifts.
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. At home dumbbell version included.
SPONSORS
Olipop: ⁠ https://drinkolipop.com/mindpump⁠ 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. New can designs.
LINKS
Mind Pump Store: ⁠ https://mindpumpstore.com⁠
Maps Fitness Products: ⁠ https://mapsfitnessproducts.com⁠
Instagram: @mindpumpmedia
0:00 - Intro
2:08 - Introducing MAPS Upper Lower — what it is and who it's for
3:32 - Why the upper lower split produces great results and how it differs from full body
9:02 - Phase breakdown — rep schemes, set structures and why the program ends with five by five
16:20 - Why the final phase ends heavy instead of starting heavy like MAPS Anabolic
18:38 - Men's vs. women's versions — shoulder priority, glute priority and why they're different
20:10 - At home version and what equipment you need
21:11 - Live coaching with Cole

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: https://nobs6pack.com
Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos by Sal. $28.50 after discount.
SPONSORS
Vuori: https://vuoriclothing.com/mindpump
20% off first order, no code needed, automatically applied at checkout.
Vita Bella / MP Hormones: ⁠https://mphormones.com⁠ 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: https://mindpump.superpatch.com
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: https://seed.com/mindpump
Code: 25MINDPUMP for 25% off your first month.
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
2:48 - 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

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

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

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: https://nobs6pack.com
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): https://www.rhonutrition.com/discount/MINDPUMP
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): https://paleovalley.com/mindpump
15% off automatically applied at checkout, no code needed.
Our Place (non-toxic cookware): https://fromourplace.com
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: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
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