Mind Pump 2665: Why “Science-Based” Lifting Is Killing Your Gains

Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Release Date: August 18, 2025

Episode Overview

In this episode, the Mind Pump crew tackles the controversy around “science-based” lifting and why solely following research-driven advice might actually hinder your progress in the gym. Drawing from decades of real-world training experience, the hosts argue that while science is invaluable, relying exclusively on it—without considering experience, psychological factors, and human individuality—limits results. They reveal the gaps in research, the over-application of blanket recommendations, and the crucial role of context and personal adaptation in fitness.

Key Discussion Points & Insights

1. The Problem with the Purely “Science-Based” Approach

• Science is valuable, but not the whole story.
  • Adam laments the rise of “science-only” influencers who “live and die by the data,” often without notable real-world coaching experience.
  • Real-world coaching reveals countless situations where studies don’t apply, or are simply wrong for a given client.
• Experience matters:
  • Sal: “If I were confronted with three or four strength coaches who've been training people for years and years and years [...] I would probably listen to them over the study because of their experience.” (04:12)

2. Context and Population in Research

• Research participants don’t represent everyone:
  • Most studies are performed on young, male, college-aged subjects, sometimes even self-admitted “broke college aged males.” (07:34)
  • Adam: “If you’re a 45-year-old woman or you’re a dad with a job and kids… those studies may not apply to you.” (07:36)
  • Special populations (women, older adults, etc.) are severely underrepresented in the literature.
• Short study durations distort results:
  • Most training studies last 12–16 weeks, but real change and adaptation take years.
  • Justin: “Even if your client fits the study group… you evolve and you adapt. Take that out nine months, a year, two years, and that changes a lot because of adaptation.” (09:35)

3. Misinterpretation of “Optimal” Rep Ranges & Training Methods

• Common example: hypertrophy rep ranges (8–12):
  • Adam: “Stick to a rep range for too long, however great it is, at some point your training stops working as well as it used to.” (11:57)
  • Program success can depend on regularly changing variables—something short-term studies don’t capture.
• Leg Press vs. Squat example:
  • Short-term studies may falsely indicate leg press or hack squat is superior due to ease of learning and immediate progress, but long-term, squats provide more sustained gains.
  • Justin: “In a short period of time, leg press might actually outperform... but you keep going… as your skill develops… you’ll start to see the squat take off.” (13:27)

4. Neglecting Human Psychology and Adherence

• Adherence is the #1 challenge:
  • Adam: “The biggest problem with exercise is not the programming… it’s adherence.” (14:43)
  • The best program is worthless if you can’t stick to it. Enjoyment, accessibility, and psychology trump minor physiological differences.
• Practical example:
  • Justin: “Swimming is like one of the best forms of cardio… But do you have a pool? No... Are you going to go over there and get in?” (16:41)
  • Walking regularly will always outperform inconsistent “optimal” activity.

5. Appropriateness for the Individual

• Science-based programs may be inappropriate:
  • High-Intensity Interval Training (HIIT) and training to failure are shown in studies to be “more effective,” but are unsuitable for most clients outside the lab.
  • Adam: “On paper, HIIT is the most superior… but for most people, HIIT cardio is way too stressful, way too hard, actually sets them back… injury risk goes through the roof.” (17:36)
• Social media and inappropriate recommendations:
  • Many experts and influencers recommend advanced methods without considering baseline fitness or recovery needs of the general population.

6. Nuance Behind Study Headlines

• Don’t overvalue a single mechanism or measurement:
  • Sal: “It’s all about the end result. Do you care what the mechanisms are or do you care about the end result?” (23:06)
  • Example: Studies might show lengthened reps build more muscle, but that doesn’t mean other reps or ranges don’t build muscle, or that focusing ONLY on that is best for function or longevity.
• Not everything is (or can be) measured:
  • Studies rarely test long-term quality-of-life outcomes, function, or enjoyment—aspects that seasoned coaches see play out daily.
  • Adam: “You need to look at all those things… they can't possibly tell you the whole picture.” (25:12)

7. Real-World Programming: Full Body vs. Split Routines

• Why experience tips the scale to full-body training:
  • Full-body routines are superior in adherence over time.
  • Sal: “The average person working their full body three days a week over five years… you miss workouts, but with full body, you still train everything.” (26:43)

8. Why Experience PLUS Science Produces the Best Results

• Best coaches combine data and experience:
  • The MAPS programs are built on this marriage—science informs, but real-world experience refines and individualizes the plan.

Notable Quotes & Memorable Moments

• Adam Schafer on “experience vs. data”:
  • “If I were confronted with… strength coaches who’ve been training people for years… I would probably listen to them over the study…” (04:12)
• Justin Andrews on individuality:
  • “There’ll come a time where you will actually have trained a person where the science doesn’t work.” (06:00)
• Adam Schafer on psychology:
  • “The biggest problem with exercise is not the programming, the exercises. The biggest problem is adherence.” (14:43)
• Justin Andrews on practicality:
  • “Swimming is like one of the best forms of cardio… But do you have a pool? No… Is that even practical for your life?” (16:41)
• Adam Schafer on research limitations:
  • “The vast majority of studies are done on college-aged males… If you’re a 45-year-old woman… those studies may not apply to you.” (07:36)
• Sal DeStefano on the “winning formula” myth:
  • “The headline doesn’t always tell you the whole story… If you combine [rep ranges], you don’t build less muscle—you build more.” (20:13)

Key Timestamps for Important Segments

• 03:10: Were the hosts “science-based” in their early careers?
• 04:47: Experience trumps “perfect” data in real-world coaching
• 07:01–07:36: Research only represents a narrow demographic (college-aged males)
• 09:32: Studies rarely account for adaptation over time and real-world variables
• 11:56: The limitations of "8-12 rep" hypertrophy studies
• 13:16: Why long-term results from squats beat short-term results from leg press
• 14:42: Human psychology and long-term adherence—more important than ideal programming
• 17:36: HIIT and “optimal programming” aren’t always appropriate
• 20:13: Headlines and study “winners” rarely tell the full story
• 23:06: Mechanisms vs. real outcomes—what actually matters?
• 26:43: Full-body training vs. splits—a real-world comparison in adherence and results

Summary Takeaways

• Science is indispensable, but context, individual variation, and longevity matter just as much.
• Research participants and study durations rarely mirror the general population's realities.
• Human psychology—enjoyment, lifestyle fit, and adherence—often beats minor physiological advantages in the long run.
• The best trainers synthesize scientific findings with in-the-trenches experience, adapting based on ongoing client response rather than blindly following studies.

For deeper insights and programs built on the blend of data and experience, check out the Mind Pump team's MAPS training series.