← Mind Pump: Raw Fitness Truth
Mind Pump: Raw Fitness Truth
2830: The Best Push Pull Legs Program For Building Muscle (MAPS PPL)
00:23:47
Loading summary
Transcript88 lines
- [00:00]
Sal Destefano
If you want to pump your body and expand your mind, there's only one place to go. Mind Pump.
- [00:07]
Adam Schafer
Mind Pump.
- [00:08]
Sal Destefano
With your hosts, Sal Destefano, Adam Schafer and Justin Andrews, you just found the
- [00:14]
Adam Schafer
most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we talk about a brand new maps program. Maps, Push pull legs, ppl. You asked for it, you got it. By the way, there's two versions of this program, one for men and then one for women. The programming is different. Women have a more higher emphasis on lower body volume, glute training, shoulder volume. Men, it's more traditional now because it's a brand new program. We're launching it right now and it's 40% off. If you go to mapsppl.com, use the code ppl, you get the price slashed by 40%. Also, if you sign up within the first few days of the launch, you can attend live coaching by one of the Mind Pump coaches. They're going to do three days of coaching, breaking down things like nutrition, exercise, lifestyle. Really to help you become more consistent and maximize your progress through the program. We also include a supplement schedule guide which will be free. With this program, again, you can get all of that included. 40% off maps ppl.com, the code is is ppl. This episode is brought to you by one of our sponsors, Paleo Valley. Now they make Paleo inspired supplements, meat sticks and more to improve your health, fitness and vitality. I love their meat sticks. They're not dry, they're delicious. They're grass fed and fermented, so they're wonderful. They taste good, they're good for your gut. Go check them out. Check out some of their other supplements as well. Go to paleovalley.com mind pump. That link will get you 15% off. All right, real quick.
- [01:50]
Justin Andrews
If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs or training gear? Over@mypumpstore.com I'm talking right now. Hit pause, head on over to my pumpstore.com. that's it. Enjoy the rest of the show.
- [02:04]
Adam Schafer
For the last 10 years, the most commonly requested body part split program by far, it's here is ppl Push pull legs. People send us messages all the time. Can you please make a maps program, please? That is a push pull legs split. We haven't done it until now. Introducing Maps ppl. We're going to talk about that program right now. What's in it and whether or not it's Right. For you.
- [02:30]
Cole
You can talk about what's special that we did this time, that we've never done before too.
- [02:33]
Justin Andrews
Yeah, we'll get there, we'll talk.
- [02:36]
Adam Schafer
No, I might as well say it now and then we'll get to it later. But this is the first MAPS program where we have. They're both ppl, so there's two of them, but one of them is geared towards what men typically are looking for in a program and then the other one's for women. So when it comes to training men and women, I mean, exercises are the same. Like there's no difference, except there are preferential preferences are different. Yeah, so. So we, the programming is different. Slightly different for the male version versus the female version. And we've never really done that before. But again, we're trying to, trying to listen to our audience and give them what they want, which again, this is why we wrote a PPL program. Easily the most popular. There's a lot of different ways to split up body parts and bodybuilding style training, it's gotta be the most popular ones, right?
- [03:22]
Cole
Yeah, I was would say this is probably one of the most popular. I mean, I don't know about you guys, maybe not Justin so much. I bet you this is probably one of the more popular routines you personally have followed most your life.
- [03:35]
Adam Schafer
If I ever did a split, it would be something like this for sure. Is that always.
- [03:40]
Cole
I mean, did you mess around much with body part splits? Did you mess around?
- [03:44]
Adam Schafer
I've done individual body part workouts, but if the one split that I liked was typically this and it was typically a. A three day, like the one we have here, like a three day a week kind of routine. Yeah. Because what it allows for is a lot more volume per body part. Innate. A singular workout.
- [04:04]
Justin Andrews
Right.
- [04:04]
Adam Schafer
So you can either do your full body split, which we're obviously very big fans of, and then there's the, you know, the splits where you're only doing a few body parts. And one of the benefits of that is, I mean you really get to focus on the body part and you get to do a lot of volume in one workout and different combinations of exercises and you're hitting it from different angles, you get the pump, the whole deal. It's probably why it's such a popular split. But is this one, this one's for you?
- [04:28]
Cole
Yeah, this is one of, this is one of the top ones. I've run like an upper lower split quite a few times and then I've ran a split where I do like legs and then I do all I do chest back together, and then I do like shoulder arms together, and then I run a routine like that. It's very similar, though, to like what this is. Those are probably my three most common splits that I do. But I love the push pull, legs.
- [04:58]
Adam Schafer
Yeah. So, so push represents the muscles that are involved typically in pushing exercises for the upper body. So this would be chest, shoulders and triceps. Pull is back and biceps, and then legs is legs. And so it's just a kind of an easy way to break up the body. And the reason why you would combine all the push muscles for the upper body in one workout. Here's. This is just kind of the, the theory around it. Right. Why would we put all the push muscles in one and all the pull muscles in another one? They're working together and you're already already kind of working. So if I'm doing, you know, if I start a push workout with chest, my shoulders and my triceps are getting some work. So it makes sense to work them in that day as well, rather than the next day when they've gotten some work already the day before type of deal. And they might already be sore. This is just, you know, when body part splits. Body part splits became popular when bodybuilders really started to ramp up training volume. Because full body splits were the name of the game for a long time. But as bodybuilders got more advanced and as they started to add more volume, because volume does contribute to muscle growth. The fact that's one of the factors that plays a role. You know, if you're doing, you know, you're doing nine sets for every body part, you're doing a full body work ever. It's too fatiguing.
- [06:15]
Justin Andrews
Yeah.
- [06:15]
Adam Schafer
It's two and a half hour workout.
- [06:16]
Cole
Yeah. And a lot of times the back half of the workout is junk volume done. Totally. Yeah. You're not, you're, yeah. No, So I, I, I like this too. You know, most all the research points to, you know, optimal frequency for hypertrophy being somewhere between two and three times hitting a muscle. Right. So it lends itself well for a routine, a routine like that where you're gonna hit the muscle at least, at least two times in the week, you know, so that, that part I love.
- [06:42]
Adam Schafer
Yeah. This what it feels like if you've never done a split like this before. If you're really a big fan of like the pump, this is really good for that because, you know, if I'm gonna do nine sets or six sets for body part like you would in this program. I mean, you're really maximizing the feel of the pump. Does that contribute to muscle growth? There's a lot of debate around that, but it definitely contributes to the. The enjoyment of the workout. And I'm always for that. Like, if you do something that you really enjoy in your workout, so long as it's not detrimental, I think it's a positive because it increases the odds you'll want to do it and you'll do it enthusiastically, which contributes to better workouts. So I think it's definitely something to consider, so. Because I'll hear people debate the pump, you know, and, you know, some people will say, and I probably am more in this camp, that if you get a really good pump, it's more. The reason why it's a good thing is it's probably pointing to the fact that you're well hydrated, well rested.
- [07:43]
Justin Andrews
Yeah.
- [07:43]
Adam Schafer
Well nourished. Not necessarily if the pump itself is doing anything. But is it enjoyable? Well, yeah, it's a really, you know, if you're trying to work on a body part and you want to see what you look like or what it feels like to have it be more developed, I mean, you could do that with a pump and kind of give yourself a sneak peek at what you may look like in a year.
- [08:02]
Justin Andrews
Would you say that's probably the biggest pushback for people that didn't want to try out the total body totals? Yeah, because the pump, they get those specific muscle groups, like, pretty fired up.
- [08:13]
Adam Schafer
100.
- [08:14]
Cole
I mean, that was why I didn't like full body for the longest time, was because I was so attached to the pump.
- [08:21]
Adam Schafer
Yep.
- [08:22]
Cole
That's how I started, was in these splits. I mean, we used to just focus on one muscle group early on. And so you get these massive pumps in one muscle. And so to take somebody like that, who's used to feeling a big pump in. In the body part they're working, and then ask them to do like this kind of full body routine where you could literally. I mean, I could train a. A Maps Anabolic day and. And not feel much of a pump at all. No, because you're. You're in and out. You're in and out of each muscle group. And, you know, that's. That's tough. And so I think that was one of the biggest hurdles was convincing people that had. Who had enjoyed chasing that pump to follow Maps Anabolic all the way through. I think that was when we first started. That was the feedback. Oh, it doesn't feel like I'm Doing enough.
- [09:04]
Justin Andrews
That's right.
- [09:05]
Cole
Everybody always said they need to do more because they weren't getting this massive pump from the workout. It's like, just trust the process. Go through it, you'll see. And then we, obviously, over time, we convince people. But I'd argue that's probably the number one deterrent was the.
- [09:18]
Adam Schafer
Yeah, and it's nothing to sneeze at. Again, I'm gonna say this again, like, that's not. That's not nothing. Like, if. If doing something in a workout is something really enjoyable and it's not detrimental, is the pump detrimental? No, there's nothing wrong with the pump. So. So getting a pump isn't bad for you. It's not gonna take away from your gains. It's not gonna take away from your performance. So even even though some people can argue that the pump itself is beneficial, and again, there's controversy around it, I don't care. I know it's not detrimental, but if you enjoy it, then go for it. And if you enjoy your workout. Look, this is. As a personal trainer, one of the things that I focused heavily on was helping my clients develop a relationship with exercise where they enjoyed it. If I could do that, I won. I 100% won. Because no matter how effective a workout is, if they're not enjoying it, it's just not effective. They're not going to want to continue doing it. So that's one of the big. The big things about it. There's also the strength, stamina aspect of it. Right. Which probably has some potential for helping someone with their gains. If you always do full body workouts, which are great, and you suddenly switch to a split like this, you're not used to doing that much volume in one workout. And what you'll find is doing a workout like this is that initially your strength will drop off very quickly. So if you're always used to doing just two or three sets for chest and then, you know, doing it maybe multiple times in a week, if you do a workout where it's nine sets for chest, you'll find after the fifth set, strength is gone.
- [10:50]
Justin Andrews
Fatigue and strength.
- [10:51]
Adam Schafer
That's right. But you actually build it by the routine.
- [10:55]
Cole
You'll end the workout, the program, you will feel a huge difference.
- [10:59]
Adam Schafer
That's right. And if it's novel, you're probably going to build.
- [11:02]
Justin Andrews
And that's the value of it, really, is to introduce it, change it up.
- [11:06]
Adam Schafer
And.
- [11:07]
Justin Andrews
And I think that that's why, too. I think it's great that we have options out there that people already enjoy.
- [11:12]
Adam Schafer
Anyways, totally. So it's a three day program, you know, push, pull, legs. Ideally you would do a day off in between. That's how the program is written. And it's three phases and each phase about three weeks long. So you're looking at a nine week total program. So just over two months essentially is, is what you're looking at. And each phase is, is different. The programming in each phase is different. One of the phases is actually quite different from the other two and the rep ranges are different. Now the rep ranges that we're using are kind of hypertrophy ranges. The first one is a low rep range, but you're looking at, you know, around five or six reps, maybe even a little lower, bit heavier. Then you get into the kind of, you know, second phase, which is 8 to 12. And then we threw in a 5 by 5 phase at the very end to really focus on building the strength. And I like that we ended with the five by five at the end of this. So you can really see how.
- [12:10]
Cole
Well, that was one of my favorite things that we did with symmetry is the only other program where we did something like.
- [12:14]
Adam Schafer
That's why, that's why we put that in here because we got such great feedback.
- [12:17]
Cole
Yeah. And I think that was a cool way litmus test into program so you can really start to see like, oh, what a difference that that made. And so this is cool to see that this is the only, the second program that we've incorpor separated. Like ending the program with like a five by five.
- [12:32]
Adam Schafer
Yes, yes. The other thing too is this is the first time we've put very specific dietary advice or instructions in a program. Typically it's, you know, kind of advice and guidance. And we went full on like this is what you're going to eat if you want to bulk. So for people who are trying to build or reverse diet or bring up a weak body part and they want to build muscle, they are very specific.
- [13:03]
Justin Andrews
Here's the formula.
- [13:05]
Adam Schafer
The formula is very basic and very specific. It's like this is the protein you're going to eat based on your body weight. Plus add this much. This is the carbs you're going to eat and this is the fat that you're going to eat. And your body weight dictates the calories and it will put both men and women in a surplus. And I wanted to make it as straightforward and simple as possible because anytime you get dietary advice that gets a little complicated.
- [13:31]
Justin Andrews
Yeah, here's the void for that reason.
- [13:33]
Adam Schafer
Yeah, yeah. Plug this in minus that, add that type of deal, people are getting a little bit confused. It's not so effective. We're like, okay, this is going to be a nine week bulk. Nine week bulk. That's what you're going to be on.
- [13:44]
Justin Andrews
If you follow this straight up, go
- [13:46]
Adam Schafer
in the bulk 100%. And it's in there for both the male and the female version of the program.
- [13:51]
Cole
Well, this really, this really appeals to the, the person that is kind of aesthetic driven or wants to build hyper. I mean, build muscle. I mean, this is kind of the, that's really what a ppl program is geared towards. And it's not that you won't get strong doing it. It's not that it doesn't help in a lot of other ways. It's just that looking for hypertrophy. Yeah, that's the main focus. And hypertrophy. We want to be in a calorie surplus.
- [14:14]
Adam Schafer
Yes.
- [14:14]
Cole
And this, that's why this is unique where we gave that kind of advice. Because typically people always ask, well, is, should I run into cut or can I run into bulk? I mean, you can do either.
- [14:22]
Adam Schafer
You can do this and make arguments for both.
- [14:24]
Cole
Yeah. And you could do, you could totally do that. But if the goal is to build muscle.
- [14:28]
Adam Schafer
But we wanted to put specific, like you want to build, here's your diet.
- [14:31]
Cole
Yes.
- [14:31]
Adam Schafer
And then watch what happens. We also put some supplement advice in there as well. And then the men and women's version have just different programming. So women just. Again, we train people for a long time. We've been doing the podcast for a long time. They typically want more training volume for the legs and the glutes and more of a shoulder development emphasis rather than, let's say, chest development emphasis. And so the programming is different on the push day. Typically, like what you see in the men's version is you'll start with chest, which makes sense typically when you're looking at exercise order. But with the women's version of this, most women are more, more interested in shoulder development than they are chest development. It gives them more of that aesthetic look. And so you're actually starting off with shoulders. And there's more volume for shoulders, less for chest than you find than in the men's version. And there's less overall volume for the upper body because we moved it to the lower body for women. And then the order of the exercises is also different. On leg day, it was going to be more glute focus than quad focus. You're still hitting the quads. It's just the order is different, so the focus is heavier on the well.
- [15:42]
Cole
And I think the most important thing to point out with that, where I see people go wrong when, when they create their own program is they don't take into account the thing that they want to focus on that you, you need to take volume from somewhere else.
- [15:55]
Adam Schafer
You can't just add a bunch of volume.
- [15:56]
Cole
And this is a mistake that I used to make as a kid also is just like, oh, I want to develop this muscle group. So it's just like, oh, I'll keep doing everything I'm doing, and then I'll just add more of this. And so the real.
- [16:06]
Adam Schafer
Getting less of everything.
- [16:07]
Cole
Right? So the real, the real art to this is when you have a client who's like, hey, I want these areas that I really want to focus on. In this case with the, the women you're talking about, shoulders and glutes primarily are the big focuses. It's like, okay, well, it's great. Well, then we have to take from somewhere else because we don't just want to slap on more glute, more shoulder stuff than is already in a typical program. And I think that's where it gets a little murky for the average person is like, okay, where do I take from? Why do I take from there? How do I order the exercises differently? And so that's the real unique part about these two.
- [16:37]
Adam Schafer
Totally. Now, one other thing we did, which we just started implementing recently, we just did this for our last program launch, and it was the first time we did it. And it's something that we thought about in the past. We'd never really implemented, but now we have a training and coaching staff here at Mind Pump that does an excellent job. And so one of the challenges that we've had to. We've tried to overcome was helping people a get started on the program that they purchase and then be complete it.
- [17:06]
Justin Andrews
Yeah.
- [17:07]
Adam Schafer
Okay. Now there's an industry average. Industry average for online programs is dismal. Okay. People buy programs, they don't even touch them. They don't even open them, let alone complete them.
- [17:16]
Justin Andrews
Stays in their email.
- [17:17]
Adam Schafer
Now our average is triple what the industry averages. And I think that's because of the podcast. People listen to us, they. They hear our advice, they trust us, and so maybe they're more invested. But it still isn't, you know, over 80%. It still isn't a majority of people. So there's a lot of people that, that don't complete a program because, look, that's the issue with all fitness all fitnesses. Can I stay consistent? Can I finish? This can keep going. We talk about that on the podcast all the time. That's the big challenge. And so what we did for our last program launch is we had one of our top coaches do some, some free coaching, some free group coaching at the end to help people get started, to talk them through with diet and to help them finish out and continue afterwards. And the response we got was more than we, more than we could have even anticipated. Well, he loved it.
- [18:08]
Cole
He, he covers diet, the training, lifestyle. Kicking off the program, like think it was a huge success. So it was, this was our last time, was our first like test run of like, okay, how well will this go? I was so impressed with not only the attendance, but then also how long everybody stayed in through the whole process.
- [18:28]
Adam Schafer
Oh yeah.
- [18:28]
Cole
You know, typically when you do something online like this where you have like a webinar that somebody is showing up to, you know, you have maybe a 50 show on the first, the first day that dramatically drops. And then every day you see it kind of trickle down. And then you also see even within the day early on, people stick around and kind of hear a few things and then bounce the engagement that Cole had such a testament to one. I think your point of how valuable I think this is for everybody then also what a great coach he is. I think he does such a good job communicating and, and the feedback that we got on the last day when we, we hop on was incredible. Just everybody saying how, how helpful this was for them to start. And so I think this is going to be going forward. Anytime that we release programs or do something like that is set this up with it, to set people up with success.
- [19:22]
Adam Schafer
Yeah. So when people, when you enroll in the initial launch period, which whenever we do an initial launch, you get a huge discount. So it's 40% off. So you get that. But when you enroll in that initial period, you automatically get signed up for this. Three days of coaching. And so he's going to go over the map, success overview. Then he talks about diet, how to get results, lifestyle training, how to maximize the exercises, the workouts, pick the right weight, that kind of stuff. And at the end he gives you a 12 week transformational blueprint. And so you leave with this like, you know what to do and how to go through the whole thing. And again, when we look back, the amount of people that have that open the program continue to go all the way through it, like skyrocketed. So the success rate is going to go through the roof. And that's included for free. That's also a bonus that you're going to get with this. We also are including with this a supplement guide. Now this is going to be much more specific than what you're used to. This isn't just a list of cool supplements to take, it's literally a schedule. Am, pm, afternoon. This is what you take here. This is your pre workout, this is your post workout. Here's what you do at night. Now the reason why we're doing this is people ask for it. People want us to tell them. Tell me exactly what to do. I want to know exactly what to do for the next nine weeks. I want to commit myself to nine weeks to build as much muscle as possible, boost my metabolism, really make changes in the way my body looks. And so that's why it's so specific. You have your specific program, you have your three days of coaching, you have your specific scheduled supplement routine. All put this all together and the only thing that's left, the only piece of this recipe that's missing is just you doing it. And you got it. You got everything laid out for you.
- [21:00]
Cole
So the other common questions would be length of workouts, equipment needed. So any special equipment, can we do this from home? What are all the home gym?
- [21:11]
Adam Schafer
All you need is a home gym.
- [21:12]
Justin Andrews
Only dumbbell blueprint in there for at home.
- [21:15]
Adam Schafer
Yeah. So you, if you have a well equipped home gym, barbell, dumbbells, adjustable bench, squat rack, you could do the whole program if you just have dumbbells. We have a dumbbell only version as well, which means you just have dumbbells. You could also follow them and then
- [21:28]
Cole
about, what do you say, 50, 60 minute workout? This is a full, a full workout?
- [21:32]
Adam Schafer
Yeah, full workout. Take you about an hour.
- [21:34]
Cole
Yeah.
- [21:34]
Adam Schafer
So give or take.
- [21:35]
Cole
And then technically somebody could run this as a three days and they only actually lift three days. They could. Or three days in the week. You could also run this like three days day off and then three days again.
- [21:47]
Adam Schafer
So it's, it's set up just for three days. If you want to get crazy like that, we have other programs with that much volume.
- [21:52]
Cole
But you think that would be too much volume.
- [21:53]
Adam Schafer
It would be way too much for most people. I'm sure there's some guy listening right now that's like, yeah, I'll try to. Yeah, that's a lot of volume. That's a six week. Yeah, you're talking about six day a week.
- [22:01]
Cole
So then if it's only a three day, would you recommend a day off in between each day.
- [22:06]
Adam Schafer
So like Monday, Wednesday, Friday typically is what people will do.
- [22:09]
Cole
Okay, so that would be like ideal will be Monday, Wednesday, Friday or Tuesday, Thursday.
- [22:12]
Adam Schafer
Saturday is the other option that people do. So if you want to get this program again, it's 40% off. What you do is you go to maps ppl. The code is ppl. That gets you 40% off. Plus you get the bonus supplement schedule guide, plus you get the three days of coaching with the Mind Pump coach. It's all included. Again, it's maps ppl.com, the code ppl, 40% off and all that other stuff is included.
- [22:39]
Sal Destefano
Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and then to maximize your overall performance, check out our discounted RGB super bundle@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 two 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 and until next time, this is Mind Pump.