Mind Pump: Raw Fitness Truth

Episode 2698: Why Everyone Should Try Bulking (Even You!)

Release Date: October 3, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Overview

In this episode, the Mind Pump crew tackles one of the most hotly debated – and misunderstood – topics in fitness: bulking. The hosts dig deep into why everyone (yes, even those with weight loss goals) should experience a phase of eating in a calorie surplus to build muscle and strength. Drawing on decades of coaching experience, they debunk myths, share personal coaching missteps, and offer practical advice for making bulking approachable and beneficial for all, including those afraid of the term “bulk.” Along the way, they answer listener questions about training during a cut, effective exercise programming, working out as an older adult, and managing hematocrit levels on TRT.

Key Discussion Points & Insights

1. The Case for Bulking for Everyone

[03:12 - 08:33]

• Sal introduces the theme: “Everyone should try bulking. You’ll probably benefit from going to a calorie surplus. Doesn’t matter what your goal is.”
• Reframing 'bulk': Many people are turned off by the word (especially women or those wanting to lose fat). Instead, think “reverse diet” or “mild surplus”—essentially, feeding your muscles sufficiently.
• Metabolic benefits: Building muscle increases metabolic rate, making future fat loss easier and more sustainable (“If you have a faster metabolic rate, being in a deficit is a lot easier.” —Sal, 05:41).
• “Dirty bulk” vs. intentional surplus: The guys clarify the difference. Dirty bulking (cramming high-calorie junk) leads to fat gain, while an intentional surplus with strength is what helps everyone.
• Reverse diet origins: Justin reflects on shifting all clients to a mild bulk or reverse diet, noting even clients with significant weight to lose thrived through this approach instead of an immediate cut.

2. Building Muscle = More Than Just Burning Calories

[08:33 - 12:02]

• Justin criticizes a reductionist view: “There’s so much more going on when somebody builds five pounds of muscle than just what it measures in a lab metabolically.”
• Hormonal benefits, behavioral changes, greater day-to-day activity, and increased strength all flow from prioritizing muscle gain.
• Sal shares real-world coaching: clients gaining 6-10 lbs of muscle saw 500-800 calorie increases in resting metabolism—a game-changer compared to the grind of endless cardio.

“How much activity would you need to burn 800 calories? That’s like two hours of cardio—and your body adapts to that anyway.”
—Sal, 11:35

3. Why Most People Are Afraid of Bulking

[12:03 - 15:26]

• The scale obsession: Many won’t bulk because the scale may not go down—or might go up. Sal notes rapid improvement in some: underfed, overtrained people can immediately lose weight upon increasing calories and strength training.
• Psychological barriers: Whether someone fears gaining fat (overweight clients) or losing muscle (hardgainers like Justin), insecurity warps self-perception and can sabotage the process.
• Importance of coaching: “Even if you understand the programming, having another pair of eyes to tell you, ‘You’re fine, stay the course,’ is so powerful.” —Justin, 14:49

4. Evolution of Coaching Strategies

[15:26 - 22:12]

• Early coaching mistakes: Sal, Adam, and Justin all confess to initially focusing too much on calorie deficits and cardio with clients, leading to plateaus and burnout.
• Learning from clients’ struggles: Adam and Justin realized through experience that many “stuck” clients were telling the truth about low-calorie intake—with little results confirmed by food logs or home visits.
• Biggest Loser problem: Extreme calorie restriction and massive cardio results in downregulated metabolism, with most participants regaining weight post-show.

“Always, always believe your clients, even if you think they’re lying. You’ll be far more effective.”
—Sal, 21:12

5. GLP-1 Medications and Bulking

[22:12 - 22:50]

• Many on meds like Ozempic/Wegovy plateau after rapid weight loss because they’re barely eating. Solution: reverse diet to rebuild ‘machinery’ for a higher metabolic rate.

6. Practical Approaches to Bulking and Lifestyle Change

[22:50 - 25:22]

• “It’s actually so much easier [than constant restriction]. You feel better. Most people can’t white-knuckle months of extreme discipline.”—Justin, 22:50
• Sal, on best long-term results: Normalize eating high-quality foods, focus on strength training, eat to satiety, and your body will hover around a healthy body fat range naturally—“13-16% for men, low 20s for women,” (24:32).

Notable Quotes & Memorable Moments

• “I don’t know how this is working. I feel like I’m barely doing anything and I’m just getting easy results.”
  —Sal, describing clients’ surprise at how effortless real progress feels once physiology is working with them instead of against them. [25:13]

• “If you push too hard, especially with a teenager, they’re just going to go in the other direction. This is a balance game.”
  —Sal, on parenting and fitness coaching parallels. [52:58]

• “The worst thing you can do is go in a calorie deficit, pick up all kinds of cardio, and pick up volume and intensity in your training... The amount of volume required to build muscle is higher than the amount required to keep muscle.”
  —Adam & Sal, on training during a cut. [63:07–64:39]

Listener Q&A (Selected Highlights)

Q1: How should I train while on a cut?

[59:54 - 65:06]

• Main goal: preserve muscle, not lose it.
• Do less volume, keep training intensity focused on strength, not burn.
• Lower reps/sets, longer rest periods; avoid ramping up cardio or trying to compensate for being in a deficit.
• Real-world tip: Even pros err by chasing sweat/burn. Stick to strength.

Q2: Programming the Big 8 Exercises in 30 Minutes a Day, 5 Days a Week

[65:06 - 66:26]

• Do two big movements each session—e.g., squat + incline press (day 1); deadlift + overhead press (day 2), and so on.
• Repeat cycle after five days with two days off.

Q3: Exercising Daily as a 59-Year-Old Woman

[66:30 - 68:00]

• Yes, with caveats: Intensity and volume must be managed. Daily training fine if it’s two lifts per day, with mobility work added. Avoid high-volume, high-intensity days back-to-back.

Q4: Managing High Hematocrit/Hemoglobin on TRT

[68:00 - 69:41]

• Simple answer: Donate blood. “Most men benefit from giving blood once a year for health anyway.”

Fun/Personal Moments

• Dead Hang Challenge ([27:49 – 34:35]): The hosts debate the value of grip endurance, share stories of embarrassment, and reveal their competitive quirks.
• Historic lifters spotlight: Sal highlights strength legends like Abby Stockton (“Pudgy,” 1940s female lifter) and Paul Anderson (“Wonder of Nature”) to show what’s possible without modern supplements or drugs.
• Kids & Fitness: The guys share parenting stories—Sal’s daughter getting into muscle building, Adam’s “teenage fridge raider,” and Justin’s son learning about overtraining and injury.

Timestamps for Key Segments

• [03:12] – Sal: “Everybody should try bulking…”
• [05:41] – Metabolic rate and why a bulk makes fat loss easier
• [10:00] – Debunking “5 lbs muscle only burns 20 calories/day”
• [12:03] – Weight loss fears and psychological hurdles
• [15:26] – Coaching evolution: “The shift…”
• [18:27] – Early mistakes with low-calorie, high-cardio approach
• [22:14] – GLP-1 drugs and metabolic stalls
• [25:13] – Clients: “Feels like I’m barely doing anything…”
• [59:54] – Q&A segment starts: Training during a cut
• [65:06] – Grade 8 exercise programming
• [66:30] – Exercising daily as a 59-year-old
• [68:04] – Managing high hematocrit on TRT

Conclusion / Takeaways

• Bulking (in a controlled, intentional way) benefits everyone—not just bodybuilders or “skinny” people.
• Building strength and muscle sets the stage for easier, more sustainable fat loss and a higher, healthier metabolism.
• Don’t get stuck on terminology (“bulk”) or the short-term scale response. Focus on building the ‘machinery’ (muscle, metabolism, and habits) that makes progress sustainable.
• Avoid old pitfalls: endless calorie restriction, excessive cardio, and ignoring the psychological battle.
• The best practice—for any goal—is eating well, prioritizing strength, and working with (not against) your body.

For more: Find Sal, Adam, Justin, and Doug on Instagram @mindpumpmedia, or get their training plans at mapsfitnessproducts.com