Mind Pump: Raw Fitness Truth

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 mapsupperlower.com 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 — drinklmnt.com/mindpump 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

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

3d ago02:02:00Summary ready

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

Summary

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

4d ago01:23:54Summary ready

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

Summary

2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week

5d ago00:24:43Summary ready

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 <p class="e-10492-text encore-text-body-medium" data-encore-id= "text" data-slate-node="element" data-slate-fragment= "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...

Summary

2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work)

6d ago02:11:17Summary ready

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

Summary

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

1w ago01:08:26Summary ready

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 <p class="e-10492-text encore-text-body-medium" data-encore-id= "text" data-slate-node="element" data-slate-fragment= 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Summary

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

1w ago01:52:13Summary ready

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 <p class="e-10492-text encore-text-body-medium" data-encore-id= "text" data-slate-node="element" data-slate-fragment= "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...

Summary

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

2w ago01:11:03Summary ready

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.comCode: 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.comCode: 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.comMaps 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

Summary

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

2w ago00:24:33Summary ready

In this episode the guys break down how not to train your abs, covering the five biggest mistakes that keep people from ever seeing results from their core training. They cover why high reps are the wrong approach, how most people are using their hip flexors instead of their abs without realizing it, why short range of motion leaves gains on the table, why rest periods matter just as much for abs as any other muscle, and why avoiding obliques is one of the worst ideas in fitness. Sal shares how switching to resistance training for his abs within 60 days made them one of his best body parts. No BS 6-Pack Formula: https://nobs6pack.com Code: 6PACK for 50% off. Full two phase ab building system with video demos by Sal. $28.50 after discount. 30 day money back guarantee. SPONSORS Super Patch: https://mindpump.superpatch.com No code needed. Use the URL for $30 off. Drug free wearable neurotechnology patch backed by over a dozen peer reviewed studies. Supports sleep, focus, energy, mobility, recovery and stress management. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia SPOTIFY TIMESTAMPS 0:00 - Intro 2:16 - How not to train your abs — the mistakes everyone makes 3:44 - Mistake #1: High reps — why this builds stamina not muscle 8:51 - Mistake #2: Flexing at the hips instead of the lumbar spine 14:28 - Mistake #3: Short range of motion and what a full range actually looks like 17:22 - Mistake #4: No rest between sets — why circuits kill your ab gains 19:38 - Mistake #5: Avoiding obliques — why this logic is completely backwards 22:57 - No BS 6-Pack Formula — the program designed to fix all of this

Summary

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

2w ago01:49:34Summary ready

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: https://nobs6pack.com 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: https://organifi.com/mindpump 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: 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. Zbiotics Pre-Alcohol Probiotic: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase (one-time or subscription, 3, 6 and 12-pack options). 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 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

Summary

All episodes

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

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

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

2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week

2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work)

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

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

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

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

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