Mind Pump: Raw Fitness Truth
Episode 2738 | The BEST Isolation Exercises For EVERY Body Part
Release Date: November 28, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Episode Overview
This episode delivers an energetic, candid, and science-backed exploration of isolation exercises—their value, benefits, and how they fit into a comprehensive fitness routine. The hosts discuss their top isolation picks for every major muscle group, debate isolation versus compound lifts, and share practical, experience-based insights for lifters and trainers alike. The episode is also interspersed with anecdotes about family, diet, and the realities of life in fitness.
Key Discussion Points & Insights
Isolation vs. Compound Exercises: Rationale and Debate
[03:21]
- Compound exercises are king for overall muscle development and CNS activation, but isolation moves play a crucial supporting role.
- Historically, bodybuilders argue over which is superior. The hosts admit there's room for debate:
- Sal: “There’s still people in the bodybuilding world that actually will make the argument for this.”
- Justin: “Is anyone going to argue that squats aren’t going to build more quad size than leg extensions?”
- Isolation exercises are indispensable for:
- Beginners who can’t connect to target muscles in compound lifts
- Adding targeted volume without excessive fatigue
- Developing lagging or stubborn muscle groups
- Sal: "I used isolation exercises with everyday clients primarily to help them feel and connect to muscles that they couldn't otherwise really connect to on a compound lift." [05:26]
Clarifying "Isolation" Exercises
[07:43]
- True isolation (moving just one joint, only activating one muscle) is a myth; other muscles always stabilize.
- The best term: "Emphasis" rather than strict "isolation".
- Sal: “The best bodybuilder in the world at mind-muscle connection cannot isolate a muscle. He still will have supporting muscles firing somewhat.” [08:37]
Best Isolation Exercises for Each Body Part
Chest
[09:13]
- Incline Dumbbell Fly gets top votes for upper chest development and teaching scapular retraction/depression.
- Justin: “I’m gonna go with an incline dumbbell fly for me... it helped with shoulder stability... and from an aesthetic perspective, it looks better to develop your upper chest.”
- Adam: “I like cable flies for just that consistent resistance... it’s a connection thing.” [10:48]
Back
[11:40]
- Cross Bench Dumbbell Pullover is the unanimous pick, offering stretch, shoulder mobility, and real-world carryover.
- Justin: “The range of motion, the shoulders, the stability, the mobility, and the carryover... I would bet has a lot of carryover to the real world.” [12:03]
Delts (Shoulders)
[13:31]
- Rear Delt Fly (especially bent-over reverse cable fly) is crucial, both aesthetically and functionally.
- Justin: “Build your rear delts, not your side delts. You build nice rear delts, you got round looking shoulders.” [13:41]
Biceps & Triceps
[14:29]
- Biceps: Preacher Curl (Justin), Seated Concentration Curl (Sal), Spider Curl and Incline Curls are also discussed.
- Sal: “The only reason why I even balk at preacher curls... is because I remember how I used to do them as a teenager... not loading it fully.”
- Triceps: Overhead Rope Extension is the favorite.
Glutes
[15:59]
- Hip Thrust is most “isolation-like”—though technically a compound move, it’s closer than alternatives.
- Justin (joking): “I can hump a house, dude. I could put 600 lbs in the bar and crush a hip thrust.” [17:14]
- Sal: “If you compare [the hip thrust] to a lunge, a step up, a squat, deadlift... it's by far [more isolation].” [16:44]
Quads
[18:17]
- Sissy Squats and Leg Extensions: Both are close to isolation, though sissy squats require caution (risk for injury if not done correctly).
Hamstrings
[19:27]
- Romanian Deadlift beats out leg curls for best hamstring isolation.
- Justin: “That’s as good as it gets, right? You win. That one’s it.” [19:52]
Core
[20:23]
- Long Lever Physio Ball Crunches: Delivers intense abdominal activation.
- Justin: “These will light up your abs like nothing else.” [20:36]
Program Design Takeaways
[21:01]
- The “Great Eight” refers to major compound lifts; isolate after you've built a foundation.
- Isolation exercises are best layered in as you get more advanced or need to address specific weaknesses or mind-muscle connection gaps.
Lifestyle, Nutrition & Parenting Anecdotes
Protein Intake & Family Meals
[21:54]
- Stories about eating two pounds of meat a day, Butcherbox orders, and teaching children healthy eating habits.
- Justin (on kids): “My son gave back the buns and the fries and ate just the meat... he just loves meat, doesn’t care for buns.” [25:06]
- Sal: “Average person thinks they're eating a lot of protein... because they eat a turkey sandwich or an egg or two…” [23:12]
Parenting, Independence & Boundaries
[38:47]
- Discussions around letting kids develop independence, “no questions asked” rule for trust and safety, and giving children room to make decisions as they grow.
Addiction, Recovery & Personal Experience
[42:56]
- Adam details his personal battle with kratom withdrawal and the value of support networks, such as Rock Recovery Center.
- Adam (on peer stories): “For the first time in my life, I understand the AA meetings now... I probably watched 50 recovery videos... it gave me strength through.” [47:23]
Gratitude & Teamwork
[49:23]
- The hosts share their gratitude for each other and the journey of building Mind Pump.
- Sal: “None of this would be possible [without you guys].”
- Adam: “Faith without work is dead. He can give you all the gifts in the world, but if you don’t take action... they don’t happen.”
Listener Q&A Highlights
[53:08] – Healthy Toddler Foods
- Berries, cheese, nuts, meats, gluten-free chicken nuggets. Emphasize consistency; avoid hyper-palatable options to foster diverse, healthy preferences.
[59:09] – Changing Rep Ranges in MAPS 15
- You should adjust rep ranges and weights; 6–15 reps is ideal per set. Increase weight if reps feel easy.
[61:44] – Building Muscle in a Deficit
- Technically possible, but challenging—body resists adding muscle in a calorie deficit due to evolutionary survival signals. Focus on retaining muscle; building is rare unless deficit is mild.
[65:00] – Managing a Large Client Load as a Trainer
- For 17 clients, leverage existing program templates (like MAPS), streamline processes, and prioritize adaptability in real-time sessions over elaborate pre-programming.
Notable Quotes & Memorable Moments
- Sal DeStefano (on bodybuilding dogma):
“The best bodybuilder in the world at mind muscle connection cannot isolate a muscle.” [08:37] - Justin Andrews (on rear delts):
“Build your rear delts, not your side delts. You build nice rear delts, you got round looking shoulders.” [13:41] - Adam Schafer (on glute training):
“I can hump a house, dude. I could put 600 lbs in the bar and crush a hip thrust.” [17:14] - Sal DeStefano (on parenting and trust):
“If you don’t do that, [kids] won’t come to you... it’s such an important thing to establish with your teenagers.” [42:28] - Justin Andrews (on gratitude and the team):
“Without you guys, this wouldn’t exist at all.” [49:12] - Adam Schafer (on faith and effort):
“Faith without work is dead. You can have gifts, but if you don’t use them, they don’t happen.” [49:23]
Timestamps for Major Segments
| Segment | Timestamp | |-----------------------------------------------|------------| | Host intro / Episode setup | 01:11 | | Main debate: compound vs. isolation | 03:21 | | Definition of isolation/“emphasis” exercises | 07:43 | | Chest: Incline dumbbell fly vs. cable fly | 09:13 | | Back: Dumbbell pullover | 11:40 | | Delts: Rear delt fly | 13:31 | | Biceps/Triceps: Preacher, concentration, rope | 14:29 | | Glutes: Hip thrust | 15:59 | | Quads: Sissy squat vs. leg extension | 18:17 | | Hamstrings: Romanian deadlift | 19:27 | | Core: Physio ball crunch | 20:23 | | Integrating isolation into programs | 21:01 | | Nutrition: Eating high protein | 21:54 | | Parenting: Teaching independence | 38:47 | | Addiction: Kratom recovery insights | 42:56 | | Teamwork & gratitude | 49:23 | | Q&A: Toddler nutrition | 53:08 | | Q&A: Rep ranges in MAPS | 59:09 | | Q&A: Building muscle in deficit | 61:44 | | Q&A: Managing many clients as a trainer | 65:00 |
Tone & Style
The Mind Pump hosts keep it casual, honest, and filled with anecdotes and practical wisdom. Banter, teasing, and humor are constant (“I can hump a house, dude”), but beneath it is deep knowledge, empathy for clients and listeners, and a focus on evidence-backed training.
This episode is a must-listen for anyone looking to optimize isolation exercises, understand their precise function in fitness, and layer them sensibly on a foundation of compound movements. Both new and advanced lifters—and trainers—will find actionable takeaways and relatable moments.