Mind Pump: Raw Fitness Truth

Episode 2728: Strange Training Hacks for Faster Gains

Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Date: November 14, 2025

Episode Overview

In this episode, the Mind Pump crew dives into offbeat, unconventional, and "strange" training hacks for faster muscle gains, improved performance, and breaking plateaus. Drawing on 40+ years of experience, Sal, Adam, Justin, and Doug share quirky and creative workout strategies they've found effective for themselves and clients over the years. The episode also veers into lively tangents—covering topics like AI, drug culture, and social trends—infused with their characteristic wit and candor.

Key Discussion Points & Insights

1. Non-Traditional Progressive Overload: Pyramid Volume Cycling

• [03:23] Sal: Describes a unique twist on progressive overload, where rather than endlessly increasing weight, you ramp up training volume (sets per exercise) each week up to a high point (15–20 sets), then drop back down and repeat the cycle.
  • Sal:
    “At some point backing down starts to actually give results... I go all the way up to let’s say 15–20 [sets], till I feel like, oh, I’m doing too much. Then I go all right back down to the beginning. Each time I’ve done that, I see some changes in my body... strength increases...” [04:18]
  • Novelty and non-linearity in progression spark new adaptation, especially advanced lifters.

2. Movement Hack: The Z Press and Shoulder Extension

• [05:45] Adam: Champions the Z Press, a seated overhead press that removes lower body assistance, forcing better stability and mobility.
  • Adam:
    “If I could go back, that would have been a staple... It trains full extension, and how much that alleviates a lot of chronic upper back pain...” [06:49]
  • Sal:
    “Z Press gives me the craziest shoulder pump... if you’re not perfectly upright, you’ll fall on your back.” [07:33]
• Emphasis on extending beyond typical movement comfort zones for longevity and muscle health.

3. Chaos/Instability Training for New Gains

• [08:22] Justin: Advocates for “chaos training”—adding instability/weighted chaos with bands and tools like the earthquake bar.
  • Justin:
    “You really have to account for a lot of that movement... it fills all these gaps. You increase that stability and strength in the shoulder girdle...” [09:47]
• Adam adds that bodybuilding benefits from training “the weak links” and embracing unconventional movements for a bulletproof physique.

4. Micro-loading & Fractional Progression (“Milo and the Magnets”)

• [11:37] Sal: Inspired by the legend of Milo, suggesting you use tiny weight increments (quarter-pound magnets) and slight daily/weekly increases.
  • Sal:
    “Do your normal workout, then the next week, up a quarter pound on every lift... In four weeks, it’s a pound heavier on every lift... It gets really fun.” [12:59]
  • Ultra-gradual, nearly imperceptible increases yield significant cumulative progress over time.

5. Underused Exercises: Bent-Over One-Arm Reverse Cable Fly

• [14:05] Adam: Swears by this “controversial” movement for superior rear delt development.
  • Adam:
    “Nothing pumps my rear delts like that... the complete range of motion. I feel completely connected... I think that exercise is, in my opinion, the king of rear delt exercises.” [15:14]
  • Sal notes current research supports loading muscles in a stretched position boosts hypertrophy.

6. Rounded Back Lifting (For Functional Strength)

• [16:43] Justin: Recommends safe, moderate, upper-back “rounded” stone/sandbag lifting and Zercher carries to build “real world” strength.
  • Justin:
    “It’s so raw... we’re always correcting anterior dominance... let's strengthen this position as well.” [17:01]
  • The group clarifies: upper-back, not lower-back, rounding—realistic for grapplers, strongmen, and overall resilience.

7. Alternating Weeks of Strength vs. Endurance

• [19:13] Sal: Suggests periodizing strength and endurance weekly—one week dedicated to strength, next to endurance—for better adaptation in both.
  • Sal:
    “At the end of the study, the people who did one week, just strength; one week, just endurance, performed better in both strength and endurance...” [21:13]
  • Forces specificity while facilitating superior long-term gains.

8. Circus Press & Compound Unilaterals

• [21:49] Adam/Justin: Highlight the Circus Press (heavy clean and one-arm press from the floor) as a neglected total-body developer blending strength, power, and core-challenge.

9. Soviet High-Frequency Strength Protocol

• [23:00] Sal: Advises “greasing the groove”—frequent, submaximal lifts (10 reps with a weight you could do 14–15)—2–3x/week for 30 days, then retest.
  • Adam:
    “Really, a lot of the benefit is coming from the central nervous system... It’s neural adaptation.” [24:38]
  • Don’t push to failure; focus on perfect, moderate-effort reps at high frequency to “map” better technique and unlock new strength fast.

Notable Quotes & Memorable Moments

Progressive Volume Cycling

• Sal:
  “At some point, backing down starts to actually give results... this is what I love about strength training. It’s not an exact science.” [04:10]

Z Press and Shoulders

• Adam:
  “The Z press became this movement... I wish I had found it earlier. That would have been a staple... so many people are limited by their ability to get full extension above their head.” [06:49]

Rear Delt Training

• Adam:
  “If you want... I also think the rear delts are overlooked... that exercise (one-arm reverse cable fly) is, in my opinion, the king of rear delt exercises.” [15:14]

Chaos Training

• Justin:
  “I go through bouts... challenging my instability and creating more chaos training. That being weight that shifts and moves… you can use rubber bands... bamboo bar, earthquake bar...” [08:22]

Reconciling Fitness Myth and Science

• Sal:
  “People don’t seek that out for muscle building, but again, this fills a lot of gaps.” [09:47]

Strength vs Endurance Periodization

• Sal:
  “You’re probably better off going a week of pure strength training, a week of pure endurance training... you actually get better at both doing it this way.” [19:13]

Soviet Strength Protocol

• Sal:
  “Take a weight you could do 10 reps with, but you probably could do closer to 14. Two or three days a week, just do 10 with it... never increase the weight… do this for a month... You’d be surprised.” [23:00]

AI & Social Commentary Tangents

• The second half features honest, humorous takes on AI’s impact, drug history, and culture—often veering into deep societal reflection:
  • Sal:
    “If you guys think pornography is an issue now, you just wait till you have a very attractive young woman talking to you, developing a relationship with you on the other end... for a lot of people will be the best friend they ever had.” [53:21] (quoting Jordan Peterson)
  • Justin:
    “I think we’ve learned that many times. So look, if you like the show, come find us on Instagram...” [73:41]

Important Timestamps for Training Hacks

• 03:23 – Volume cycling: pyramiding sets up and down
• 05:45 – Z Press for shoulder health and progress
• 08:22 – Chaos/instability training: earthquake bar, banded-kettlebells
• 11:37 – Micro-loading, “Milo” approach, fractional weight increases
• 14:05 – One-arm bent over reverse cable fly for rear delts
• 16:43 – Rounded upper-back & functional strength moves
• 19:13 – Weekly periodization: alternating strength and endurance
• 21:49 – Circus Press and “neglected” strongman lifts
• 23:00 – High-frequency, moderate-load Soviet lifting hack

Listener Q&A Highlights

• Feeling Rear Delts in Training [59:56]:
  • “It’s not a row, so don’t think of pulling the dumbbells up, but rather separate them, fly out...”
  • Go very light, isometric holds at range, focus on connection over load.
• Breaking Through Squat Plateaus [61:38]:
  • Make sure you’re eating enough, program properly, and overcome fear by learning to “dump the bar” or using safeties.
  • Try singles/doubles/triples; it’s OK to not always do 5+ reps.
• Ergonomic Tips for Dental Professionals [65:15]:
  • Do 5 minutes of counter-mobility work (from MAPS Prime Pro) after each patient.
• Lessons Learned in Fitness Careers [66:16]:
  • Adam: Focus on strengths, outsource weaknesses.
  • Justin: Everything improves with reps and perseverance.
  • Sal: Repeated self-reflection and growth come from broadcasting your own words/ideas to the world.

Final Reflections

Throughout, the hosts agree that progress and personal mastery come from consistency, creative variation, and being willing to “break the rules” of standard fitness dogma. Each hack is rooted in years of coaching experience, often in opposition to conventional gym wisdom. The Mind Pump team wraps with reminders to self-reflect, prioritize what matters (helping others and purpose), and engage meaningfully both in the gym and in the wider world.

Keep up with Mind Pump:
Instagram: @mindpumpmedia
Website: mindpumppodcast.com

This episode is essential listening for anyone stuck in a workout rut, fitness professionals seeking new tricks, or anyone entertained by no-BS fitness talk and sharp cultural commentary.