Mind Pump: Raw Fitness Truth

MAPS Upper Lower:  https://mapsupperlower.com
Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.
 
In this episode the guys break down six fitness truths that 95% of people still get dead wrong — you don't need to train 5-6 days a week to build muscle, cardio is not the best way to lose fat long term, your metabolism isn't broken your habits are, protein timing matters far less than total daily intake, flexibility without strength is useless, and the real fountain of youth is the weight room. 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 mplivecaller.com.
 
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

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 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): https://troscriptions.com/MINDPUMP
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): https://organifi.com/mindpump
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): https://fromourplace.com
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: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
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

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