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- [00:00]
Katie Duke
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- [01:00]
Rubrik Representative
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- [01:31]
Mind Pump Announcer
To pump your body and expand your mind, there's only one place to go.
- [01:36]
Sal Destefano
Mind Pump. Mind Pump.
- [01:38]
Mind Pump Announcer
With your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the.
- [01:44]
Sal Destefano
Most downloaded fitness, health and entertainment podcast. This is mind pump. Today's episode new program launch maps 15 strong. If you like maps strong, we got the 15 minute version. We're going to talk about it in today's episode. By the way, it's a new launch. 50% off. The program's half off. Go to maps15strong.com so maps15strong.com use the code 1250 for the 50% off discount. Now this episode is brought to you by our sponsor, eight Sleep. This is the most advanced sleep system in the world. Sits on your bed and it monitors and changes the temperature of your bed based on your sleeping patterns. It uses advanced AI technology to maximize your personal sleep. Go check them out. Go to eightsleep.com mindpump by the way, the sale is extended that they had during Black Friday so you can get a massive discount. Use the code mindpump for that. All right, all right, real quick.
- [02:43]
Justin Andrews
If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or, or training gear over at my pump store.com. i'm talking right now. Hit pause, head on over to my pump store dot com. That's it. Enjoy the rest of the show.
- [02:57]
Sal Destefano
Okay, so this is episode one of four, talking about some new maps programs. So our 15 minute protocol is extremely popular. We've got a few out there now. People love them. So we're going to give you four more. In today's episode, we're going to talk about the first one, maps 15 strong. One of our most popular programs is Mapstrong. People love it. They talk about it all the time because the results they get. So we turned it into a 15 minute protocol.
- [03:28]
Adam Schaefer
That was your best, that's your best setup. I mean, this is, this is unprecedented. We've never done this before.
- [03:34]
Justin Andrews
We've never done this especially in December.
- [03:36]
Adam Schaefer
I mean, we, we normally, we would normally launch a program a quarter. We're going to drop four programs this month. In a month.
- [03:43]
Sal Destefano
This month.
- [03:43]
Adam Schaefer
Which has never, never been done before.
- [03:45]
Sal Destefano
No. And they're based off of this protocol that we have found a lot of success with, with clients. And now we have Maps programs that follow this protocol and people love it. So if you look at the data and I'll just give a little overview here, if you look at the data on strength training, two days a week, done properly will give you a good 80% or 85% of all the potential benefits you can get from strength training. But you could also break that up into daily workouts which look more like 15 minutes a day, two lifts a day. So the first program we did like this was called Maps 15 and it exploded, it exploded in popularity. It's the bestone of the best reviewed program that we have. People get phenomenal results. It helps with consistency because it's done daily. People seem to recover really well from it. And from a strength training perspective, when you eliminate fatigue because of the frequent short workouts, a lot of people actually get better results. In other words, it's not a substitute for a better workout. For many people, this is the best way.
- [04:49]
Justin Andrews
Better performance and better results physically as a result of it. Yeah, it's funny because it, you know, we did get pushback initially because it's the thought of like, well, I don't even really know if that's enough. You know, I don't know if like me doing that is going to really get, you know, move the needle that much. When in fact, once people started to go through that and realize, oh, wow, this is a lot of momentum I'm building, um, I'm able to perform my exercises at a higher level, which also translates into better results. And then also I recover better and it's easy to fit in my schedule, so I'm more consistent. There's just so many benefits.
- [05:26]
Adam Schaefer
Well, this is kind of, this is what led us here, was that program, to Sal's Point, blew up. It's one of our number one most sold programs and the highest reviewed. Like, as far as the feedback, which told us a lot, I think it told us a lot about our audience. I think it told us a lot about how busy everybody is. Also the like low level stress that probably everyone deals with. That this, this amount of volume was so appropriate for so many people that they saw that great results. Then what followed that was a lot of people saying, hey, would you make this program into a 15 minute program? And I remember at first a lot of us were like, no, that's ridiculous. We already wrote that they can just take some. But people kept asking, kept asking. I'm like, okay, well, we'll do Muscle Mommy, which was one of our most popular programs. Also, let's do a 15 minute version of that since it was one of the biggest ones we did last year. And so we did that and it exploded also. So that's what led us to this. Okay, what if we took the four most popular programs that everybody is asking about and we create a 15 minute version of that? And the first one we're dropping is Strong, which I think is one of the coolest because it's one of the most unique.
- [06:37]
Rubrik Representative
Yes.
- [06:37]
Adam Schaefer
When it comes to the exercise selection. And the idea of creating the 15 minute version of that was to make sure that we include the things that made Mapstrong so unique exercise selection wise.
- [06:49]
Sal Destefano
Yeah, so it's interesting. So it's funny when I think back to when we created the original map Strong. We worked with a strongman competitor to create a workout program, Robert Oberst, that would, you know, build the, or focus on or encourage or strengthen the attributes that a strongman competitor was looking for. So in a nutshell, you obviously want to be strong, but you also want to have good agility. You want to have some stamina. Because if you look at a strongman competition, it's not powerlifting. Right. Powerlifting is you're doing one rep strongman. There's different components involved. It's also different kind of strength. There's a lot of posterior chain strength that's involved in strongman lifting. What's the posterior chain? It's all the muscles on your back. So your back, your glutes, your hamstrings, all the muscles on the back of your body are very important. A lot of core, core stability and strength. And so when we wrote the program, I thought it would be one of our niche programs. Here's what ended up happening. People followed it and they loved it. In fact, this is one of my favorite programs. When I followed MAP Strong, the exercise selection and the way it was written actually built and developed my body in ways that were surprising. I mean, my back development, my shoulder development, my glute development, my overall strength like really took off and MAP Strong became super popular. In fact, it was, it was, it wasn't just popular, it was very popular with women in particular, which was crazy. I think it's because it trained the posterior chain.
- [08:21]
Justin Andrews
Yeah.
- [08:22]
Sal Destefano
Women are writing in saying, this is making my butt look amazing.
- [08:25]
Justin Andrews
Very surprising, actually.
- [08:26]
Sal Destefano
Yes. And it turned out to be. MAP Strong to this day is one of our most popular programs. So it was a no brainer that we would make a 15 version of it.
- [08:34]
Adam Schaefer
I have a couple theories on that. One is to your point that you just made right now, it's posterior chain focus. So the back of the shoulders, the back, there's a lot of core too involved in all this stuff. And then of course the butt gets developing it. I also think it's because of how many novel exercises are in here.
- [08:52]
Sal Destefano
That's right.
- [08:52]
Adam Schaefer
And one of the things I know that we constantly talk about on the show is that we're all kind of creatures of habit. You know, you even if you're good at periodizing your workouts and rotating through different programs here and there, most really good programs have like your core staple movements that they're all kind of built off of. And so this program has such novel exercises in them that I think you give. So the average person, even somebody with experience that much novel stimulus in a block and I think you're going to see great results from that. So I think it's a combination of the backside, which I think everybody likes or benefits from. Right. Posterior chain. And then paired with. It has a lot of core stuff in there too. Paired with the novelty. It's novelty, I think is why it had the winning formula.
- [09:40]
Sal Destefano
Yeah. Now here's what's interesting about novel strength training exercises. Oftentimes people think that means, and this is true many times is you're dealing with exercises that have more of an athletic component. Okay, and that is somewhat true here. But the strength training exercises in Mapstrong, I would say are less of that and more bodybuilding. Like now, not bodybuilding in the sense that you're trying to get a pump and sculpted shape the body, but bodybuilding like in that these are hypertrophy novelty exercises. So there's novelty strength training exercises that are great for athletic performance, which is great. We have a program for that.
- [10:15]
Justin Andrews
Different grips, different leverage.
- [10:16]
Sal Destefano
Yes, we have a program for that. Maps 15 performance. Like if you want 15 minutes a day and you like athletic performance, that's The Performance Maps Strong 15 has novel exercises that are hypertrophy strong. I mean, they develop muscle. And that's so. And I'm communicating this so you know what you're going to get if you're looking for new exercises that develop muscle, not necessarily athletic performance, although you will get some strength stamina from this program just because of the rep scheme and how the programming is. But if you want development, this is more. And I think that's why it's so popular. People like that. People like to. To shape.
- [10:53]
Justin Andrews
They're familiar enough. Like, I know they're novel, but like, you understand, like this is a squat and this is a press. And you know, it might be a little bit different angle, might be loaded a little bit, you know, uniquely. But at the end of the day, like, people kind of know what to do with that. So it's not like as much of a fancy movement like you'd see in an athletic program. So, yeah, it's really, it's. It's a lot of familiar lists, compound lifts, but done just differently enough to give your body a nice new feel.
- [11:23]
Sal Destefano
That's right. And I. So I'll start by talking about the one component of the programming which is kind of the rep ranges. This program starts high reps and ends up low reps. Okay. So a lot of times programs do the opposite, where you start in low rep phases and as you move through the program, it gets more high rep. This one starts high rep and moves more into low rep. And a lot of people respond well to that because high reps tends to be higher volume and as the volume accumulates throughout the program, the reps drop, which actually allows you to recover better. Sometimes what happens with the reverse is people will start a program off strong, move into the last phase with the high reps, and they kind of burn out. Yeah, this one seems to stretch out the results longer and that's Just something that I picked up on with this program. But because you got less of that, people would say I feel really good at the end of this program. Whereas with other programs somebody. That's right.
- [12:15]
Adam Schaefer
There was also another thing that was taken into consideration. I remember when we talked about this, what was unique to the way we programmed this with the higher reps early and part of the thought process on that was also a lot of these movements will be new. So giving people more practice to get good at it with a lighter weight was a strategy Also it's like, hey, a lot of these movements will be.
- [12:35]
Sal Destefano
New before we get heavy.
- [12:36]
Adam Schaefer
And so instead of like right out the gates, hey, let's give them a five by five type of routine where loading an exercise like a, you know, a Zercher squat or a Z press or a movement they're unfamiliar with, let's start them off with lighter weight, more reps and really practice the movement so that towards the end of the program when they gotten, they've gotten good at the movement, now they load it, now they really get a lot from it.
- [12:58]
Sal Destefano
So let's talk about some of these exercises which. These exercises are just. They're so. So this again, I'll say this again. This program was so influential to me that a lot of these exercises have made them into my regular. Have now become part of my regular workout. So Z press is one of them. If you've listened to the show for more than five episodes, you've heard us bring up a Z press. This is when we were all introduced to a Z press. Was doing this program right here, which was. I don't know how many years ago did we ride strong? Was that seven years ago? It might have been about seven years ago, probably. A Z press is a shoulder exercise, but because of the position of the body, the way you're sitting on the floor, it really requires this really good full extension at the top and some thoracic or the upper kind of mid back stability. This will make your delts so pumped that they'll hurt. This is. I don't know why this isn't a more popular bodybuilding exercise. Probably because it's hard. It's hard, but man, you do this a Z press because of sitting on the floor with your legs out, having to maintain your posture, that full extension of the top. This is one of those exercises that'll give me, it'll give me one of those shoulder pumps where it's, it's painful.
- [14:07]
Justin Andrews
I love it. As a prerequisite to a standing overhead press yes. And one of those things like, so, you know, as a coach, you're always concerned about lower back and anything overhead. It's like, oh, my God, we got to make sure we're bracing properly. They know how to do this and get in right position, have the mobility to at least even get under the bar. And you can accomplish all that sitting down in this Z press position. It leaves you vulnerable with your core is really the only thing that's. That's holding everything together. So it forces the issue, which is great because now it's like, you understand, like, okay, I can only do this much weight because my stability won't allow me anymore.
- [14:49]
Adam Schaefer
There's. There's a handful of movements that when I've talked to clients that I've trained for years and I still stay in contact with and I've. I've brought up on the show before my, you know, step up to a single leg toe touch as a movement that I would tell clients, especially my advanced age clients, like, just never lose this. Just keep doing this. If you learned anything from me, like, just keep doing this movement, I would put the Z press as one of those movements in there for the upper body. So when I think of a movement that will keep good scapular control, good shoulder mobility, good shoulder strength, good posture, good core strength, just simply being able to perform that movement into old age, paired with the step up to a single leg toe touch are, like, these fundamental movements that will keep all those joints around it so healthy. It's such a great movement that I wish I. I knew that movement when I was a young trainer because it would have been a prerequisite to shoulder press and standing press. I would have taught that first because it forces you into good mechanics when you get that down really well.
- [15:55]
Justin Andrews
Our trainers do that now. Yes, We've established.
- [15:58]
Sal Destefano
That's why I get such a crazy pump from it. The range of motion on it is you have to have. You can't cut the rep short with a Z press. You're gonna sit, you're gonna fall back on your back.
- [16:06]
Adam Schaefer
Well, it also fights forces, this kind of isometric contraction at the top because you have to stabilize before you come back down. And it. You don't do that. If you ever watch someone's shoulder press, it's like they. A lot of times don't even get a full extension. They just get it up and then it's close, and it's right back down.
- [16:21]
Sal Destefano
You.
- [16:21]
Adam Schaefer
You rarely ever see anybody press and hold, stabilize the weight above their head unless they're doing like an Olympic type of lift. You just don't see that. And so the Z press forces that. One of my favorite all time favorite moves.
- [16:34]
Sal Destefano
Then you have like snatch grip deadlifts. I'd never done this until.
- [16:38]
Justin Andrews
This is nasty.
- [16:39]
Sal Destefano
I tried them with, with strong.
- [16:42]
Justin Andrews
Yeah.
- [16:42]
Sal Destefano
And this got my traps and my rhomboids just lit up.
- [16:47]
Justin Andrews
Yeah.
- [16:48]
Sal Destefano
It got, this made my deadlifts so much stronger and it got my mid back and upper back on fire. This is a, you know, this is, it's not an Olympic lift, but Olympic lifters will do this because of the, some of the lifts that they do require this kind of a grip and position. But if you've never deadlifted with a snatch grip. Yeah, that wide, you know, grip and lat activation. Here's what's weird. I didn't realize you, I didn't think because of the wide grip you would feel this lat activation, but it's requires this crazy stabilization. Again, it's another exercise.
- [17:21]
Adam Schaefer
When I was bodybuilding, I replaced my lat pull downs with this. That's how effective these were. In fact, if you go far enough back on my Instagram you can see back in my bodybuilding days when this is how I was snatch grip deadlifting, I was also doing that because I was trying to increase the, the, the total volume of deadlines during simultaneously when I was trying to chase your deadlift numbers. And so I was trying to increase how, how frequently I was deadlifting. But I still wanted to get my aesthetic training going on. And so I moved to a snatch grip deadlift once a week. And oh my goodness, the pump that I would get on my lats became one of my favorite movements.
- [17:54]
Sal Destefano
So awesome. Then you have the high poles, both regular and snatch grip. Another exceptional back exercise. Develop power. You get it in your shoulders, your hands. Functional exercise. Yeah. Your traps. I mean this became a, this again another exercise became one of my favorite.
- [18:13]
Justin Andrews
Well, what I like about this is it's, you know, it's power, it's acceleration training without a lot of the really technical parts.
- [18:20]
Sal Destefano
Right.
- [18:20]
Justin Andrews
So it's enough to where your average person could pick it up and they could, you know, just based on the video, they could sort of complete this movement and get that same fast twitch response which gets all the benefits of it without you know, really having to now learn like a whole new language.
- [18:36]
Adam Schaefer
Yeah. This is another reason why I think there was people got huge results from the program is if you're, if you are training like most people are, which is to look better like A lot of people do. I mean, I know there's a percentage of people that train for performance, but the majority of people that show up to the gym are trying to lose body fat, build muscle, they want to look better. And they don't seem to include a lot of, like, explosive type training. And so a movement like this is so unique and to Justin's point, such a great entry level movement, explosive movement, that's safe. But then you get to see kind of the benefits it yields and get you introduced to like, oh, this is why explosive training is good for me. Even though I just care how I look and my muscles look and stuff like that, I can see how that translates to that totally.
- [19:20]
Sal Destefano
Then you have the Zercher lifts and these. You know, it's funny, when we wrote the original Strong, nobody was doing Zercher squats or Zercher deadlifts. I'm finally seeing people do them now. Now you would think, why, why hold a bar in the crook of your elbow for a deadlift or a squat? Why don't you just put it on your back or hold it with your hands? Actually what it does is it promotes a little upper back rounding. What I mean by that is not rounding like the way you're not supposed to, but rather the scapula. The shoulder blades roll forward because of the position of where you're holding the bar. Not to mention that the center of gravity is a little different, that develops the back, different range of motion. It does. And it. Now, by the way, you know who did Zercher squats and deadlifts all the time were wrestlers. Why? Because you're grabbing someone to pick them up. Yeah, this is functional, very functional exercise.
- [20:07]
Adam Schaefer
It emulates the way any of us would carry something in real life. If I were to pick up a body, pick up a bag of dog food, if I were to carry a rock. Yeah, if I were to carry anything, nobody in here that I'm aware of would load it on their back like we do back squats, even though we know how valuable that is. And so I love the fact that it's, it's training the. A more realistic way that you're going to squat.
- [20:28]
Sal Destefano
But it really. And by the way, Zercher deadlifts hit the glutes.
- [20:34]
Very uniquely. So one of the things my wife noticed when she did them and these are the. Some of the reviews that we get, it's like, oh, I didn't. I never felt deadlifts in my glutes so much.
- [20:42]
Justin Andrews
Zercher deadlifts loading it totally gives you a different sequence.
- [20:46]
Sal Destefano
That's right.
- [20:46]
Justin Andrews
And two, you know, it's very core heavy. You feel that a lot with, like, stabilizing your core. And so you benefit from that.
- [20:55]
Adam Schaefer
Do you think that? Because the. Where the, the bar path and where it is in relation to the glutes versus if it was on your upper back. So if it's on your upper back and you hinge and deadlift, the bar is way over here to your. Your hips when you do that versus on a zercher, the bar is really close.
- [21:08]
Sal Destefano
I think so. I think so. But everybody's. Everybody feels it more in the glutes with the zurcher. With the zurcher positioning.
- [21:15]
Adam Schaefer
So.
- [21:15]
Sal Destefano
Yep. Then you have your sled exercises, which I love. I think the sled is one of the most underrated pieces of equipment in the gym. It's so underrated. It actually should be.
- [21:26]
Justin Andrews
Should be in everybody's home and gym.
- [21:28]
Sal Destefano
It's top 10 for sure, maybe even top five. It's phenomenal for developing the lower body. There's no negative portion of the rep, so it doesn't cause a lot of damage. It's very functional. Strengthens your foot all the way up to your hips. It builds muscle, it adds stamina. It's conditioning. Super useful sled work in here.
- [21:50]
Adam Schaefer
Well, what's great about this too is I'd say one of the most common questions that we get from people is how to program the sled into a program. We put it in, and so we put it in. So here's, you know, if you've ever asked that question before, I mean, that alone makes this program worth it for you, just because you can see how we build that with all the other traditional type of moves.
- [22:08]
Sal Destefano
Then you have some pen lay rolls in here. By the way, we're not listing all the exercises that are in maps.
- [22:12]
Adam Schaefer
Unique ones.
- [22:13]
Sal Destefano
These are the unique ones. There are other. Lots of other exercises that are traditional. Remember, you're doing basically a workout every single day for 15 minutes. So there's way more exercises than what we're talking about. We're just talking about some of the unique ones. Pen lay row love Pen lay rows. Penley rows develop the back, they develop power, they develop the glutes. It's very functional, actually. Get good at Penley rows. You're good at rows, period. End of story. Like this is this will make you so strong at rowing.
- [22:38]
Justin Andrews
Another good way to get that fast twitch response.
- [22:41]
Adam Schaefer
Just going to say it's another introductory to explosive training in a safe way. So what A great way to introduce another explosive movement for somebody where they're resting, the barter, the bar, the weights back down the ground, gathering themselves, exploding it back up, then resetting. That ability to be able to reset like that in a safe position to teach people and show people the benefits of explosive training, I think. Another great move it.
- [23:04]
Sal Destefano
Then we have the Sven Press. This is great for shoulder stability. It's great for connection. Bodybuilders actually love sten presses. They've been doing it for a while for developing the chest. It was interesting when Robert Oberst said he wanted this in there. I'm like, I thought that was a bodybuilding exercise. It's like, dude, it makes my shoulders really healthy. So I'm like, all right, cool, we'll put it in there. Zotman curls. If you ever have issues with your elbows and hands, it's also great, develops the upper arm really well. I'm starting to see people use do these in gyms. There's a great exercise a lot of people don't do. And then we have your trap bar Farmer walks, which we programmed them in. So again, people will ask us same question, you know, Adam, how do I program farmer walks? They're in there. They're in there and they're programmed and they're all set.
- [23:50]
Justin Andrews
What a great way to really like increase your load as well. Totally with the, with the trap bar because, you know, typically you're grabbing independent dumbbells or kettlebells, whatever, and you can, you know, you can, you can lift a substantial amount, but with the trap bar itself and it all uniform, it's like you can do that quite heavy.
- [24:10]
Sal Destefano
Now maps 15 strong again, it's 15 minutes a day. It's two lifts a day. It's three months. This is a 12 week full on program. And because we're launching it right now again, we've never done this before, we're going to launch it at 50% off, which we typically don't do. We launch a new program, it's typically like 20% off. This is half off happening right now. So if you like the protocol, you like Maps Strong, or you like the 15 minutes, go to maps15strong.com and then use the code 1250. That'll give you the 50% off during the launch period. So go check it out.
- [24:42]
Justin Andrews
Merry Christmas.
- [24:43]
Mind Pump Announcer
Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically, improve your health and energy and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps Aesthetic Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources@mindpumpmedia.com if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.