Loading summary
Transcript88 lines
- [00:01]
Lost Traveler
We're lost. It feels like we're going round in circles. I'm gonna ask that man for directions. Hi there. We're trying to get to the state fairgrounds.
- [00:10]
Helpful Local
Well, you're gonna take a left at the old oak tree at this here road. Nah, I'm just kidding. Let me get my phone out.
- [00:17]
Lost Traveler
How is there signal out here?
- [00:19]
Helpful Local
T Mobile and US Cellular are coming together so the network out here is huge. We get the same great signal as the city, saving a boatload with benefits. And there's a five year price guarantee too. Okay, here's the turn.
- [00:31]
Lost Traveler
Actually, can you pull up the way to a T mobile store?
- [00:35]
T-Mobile Announcer
America's best network just got bigger. Switch to T Mobile today and get built in benefits the other guys leave out. Plus our five year price guarantee. And now T Mobile is available at US Cellular stores in Hermiston. Best mobile network Based on analysis by Ooklo Speed test intelligence data. Second half of 2025. Bigger network. The combination of T Mobile's and US Cellular's network footprints will enhance the T Mobile network's coverage price guarantee. On Talk Te, exclusions like taxes and fees apply. See t mobile.com for details.
- [01:00]
Lost Traveler
Thinking about GLP1s to help with weight loss? Go micro with Noom. You start off with a small dose of medication, then gradually increase as your body reacts. The Noom GLP1 microdose program starts at $79 and is delivered to your door in seven days. Start your microdose GLP1 journey today at Noom.com that's N-O O M.com Noom micro changes big results. Initial three weeks subscription and four weeks of medication from $79 plus tax and $179 per month plus tax for seven weeks subscription thereafter. Final pricing depends on program selection.
- [01:35]
Mind Pump Narrator
If you want to pump your body
- [01:37]
Sal Destefano
and expand your mind, there's only one place to go.
- [01:41]
T-Mobile Announcer
Mind Pump.
- [01:42]
Sal Destefano
Mind Pump.
- [01:43]
T-Mobile Announcer
With your hosts Sal Destefano, Adam Schafer
- [01:47]
Sal Destefano
and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast literally in the history of the world. Okay, we're approaching over half a billion downloads. This is Mind Pump. Today's episode how you can be the strongest you've ever been. Pick a couple lifts. Follow our advice. In 90 days, many of you are going to hit a new record in those lifts. By the way, we just launched a brand new program. Maps ppl. Push pull legs. You asked for it, you got it. By the way, there's two versions of this program. One for men and 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, 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 ppl. Now we also are brought to you by a sponsor. Joovv. So this is red light therapy. So when you read the studies on red light therapy that it makes your skin healthier, reduce wrinkles, grows back hair, improves recovery. It does all those things. The studies show it conclusively. But the studies use a particular wavelength and intensity of red light. Okay. Lots of red light therapy panels online are garbage. Complete waste of time. Joovv uses the red light therapy wavelength and intensity you find in the studies, the ones that work. And if you go to joovv.com J-O-Ov.com mindpump Use the code mindpump. You'll get $50 off your purchase.
- [03:51]
Adam Schafer
All right, real quick.
- [03:52]
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@mindpump store.com I'm talking right now.
- [04:01]
Adam Schafer
Hit pause.
- [04:02]
Justin Andrews
Head on over to my pumpstore.com. that's it. Enjoy the rest of the show.
- [04:06]
Sal Destefano
All right, this is going to be a fun one. We're going to teach you today how you can get stronger than you've ever been in your entire life. We're going to give you specifics, follow these and break your old records.
- [04:18]
Adam Schafer
Let's go.
- [04:19]
Sal Destefano
I'm excited.
- [04:19]
Adam Schafer
I want to be strong.
- [04:20]
Sal Destefano
Yeah. So first off, I think we should say if you want to really measure this right, if you really want to be stronger than you've ever been. I know people like you can think of general strength, but to measure it, you should pick a couple lifts that you're going to focus on. That way you can objectively see. Oh yeah, like these. I see myself getting much stronger. And pick two. Big mistake. People make when trying to gain strength, and you can generally get stronger. But if you want to see your biggest gains in strength, you're better off picking a couple to focus on for a certain period of time.
- [04:54]
Justin Andrews
The biggest movers, the gross motor movements, the compound lifts, those ones where you really have to generate the most force, I think is probably the.
- [05:02]
Adam Schafer
I've done it before, and I was trying to think if there was ever a time where I saw multiple of my big lifts all go up at the exact same time. It's not very common. It isn't maybe one or two at the same time.
- [05:13]
Sal Destefano
You can. I mean, you definitely. Of course you definitely can.
- [05:16]
Adam Schafer
But let's say especially someone who's relatively new.
- [05:19]
Sal Destefano
Yeah, but if I want to make, like, big gains in strength, if I focus on one lift, I'll make bigger gains in that one lift than if I focused on a lot of lifts, is essentially what I'm trying to say.
- [05:29]
Adam Schafer
Yeah.
- [05:29]
Sal Destefano
And I think just for the purpose of this episode, you know, you could do what we're about to say for a good 90 days. And that should get you a lot of people watching this prs in the lifts that they chose.
- [05:42]
Adam Schafer
Although I will say that if you are. Which a lot of people are coming off a layoff, been inconsistent, and then you follow the things that we're about to talk about.
- [05:51]
Sal Destefano
Oh, it's good general advice. Absolutely.
- [05:53]
Adam Schafer
I mean, you're gonna. You're gonna probably see a lot of your lifts, if not all of their lifts.
- [05:57]
Sal Destefano
Definitely now here. Okay, so here's one thing that's important, and we'll focus on workout programming before we get to the other stuff. But because programming makes a big difference. First of all, programming always makes a big difference. Makes a big difference for building muscle, burning body fat, improving, you know, fitness, all that stuff. But it makes the biggest difference when it comes to objective strength gains. If you look at strength training, programming, the more focused it is on a strength sport like powerlifting, Olympic lifting, the more scientific it gets. Yeah. Because it makes a huge difference in comparison to all the other things I said. Again, program is always important, but when it comes to adding strength to. Especially to a specific lift or set of lifts.
- [06:41]
Justin Andrews
Well, it's more objective. Yes, it's pretty clear. You can by metrics, you can see movement in the right direction versus, like. Well, you don't really. Can't really pin it to one thing.
- [06:50]
Sal Destefano
That's right. So the first point is you want to do less variety of exercises and lifts. And this is where you'll see a Big difference between competitive strength sports and let's say like overall bodybuilding or overall developing your body. Like bodybuilding tends to have a lot of variety of exercises. When you look at strength sports or programming for like powerlifting or Olympic lifting or a deadlift or a squat or whatever, it's far less varied. And the reason for that is a lot of people don't realize this, but definitely bigger muscles contract harder. That's true, but the skill involved in the lift is the biggest contributor to the amount of weight you can lift, your skill or that you develop around a specific lift. The better you get at performing that lift, the more weight you can lift. And this is really evident when you see someone who should not be lifting as much weight as they are and you'll see them in the gym sometimes, like, I can't believe that guy just deadlifted 600 pounds. He only weighs, you know, 170 pounds. How's that possible? He's really skilled at that particular lift.
- [07:55]
Adam Schafer
Your reference to bodybuilding is a bit misleading. And it, and I say that because I fell for the same exact trap of this idea that bodybuilding is a variety of all these different exercises and angles. And to an extent it is from the outside looking in, when you look at Mr. Olympia and you see in a magazine his workouts and you see all these different exercises he did, but he didn't get that physique, not getting strong at squatting, deadlifting, rowing. And so I fell for that trap. Like I.
- [08:29]
Sal Destefano
You went too far.
- [08:30]
Adam Schafer
Oh man. I, I, and I think a lot of people do, I think a lot of people that don't identify as a strength athlete or care about PRs or aren't interested in powerlifting or Olympic lifting, but they're very much so into building the best body that they could possibly build. Right. Building the best version of themselves. And you jump right into what are all these pro bodybuilders doing and assume that that's the greatest pathway to build the best physique for you. And it's just not true. And every time we talk about this, it always frustrates me because I, I made that mistake for a very long time. For a very long time. I was chasing all these novel exercises or unique angles or doing all this stuff that sure, I built some muscle along the way and I, and I had a decent physique, but nothing built a, A, a stronger, better looking, bigger physique than getting good at the, a couple of these good lit, like these major lists.
- [09:35]
Sal Destefano
Yeah. I will say, generally speaking, right bodybuilding has more variety than, let's say, powerlifting. Powerlifting Programming, on its face, looks very boring and simple in comparison. But that being said, for the majority of people listening right now, if you're listening to this episode and you're like, yeah, I'd like to get really strong, but I also want to develop my legs or my delts or my back. Pick a lift that corresponds to that body part, get stronger at it, and you'll develop that body part. So if you're listening to this and you're a woman, you're like, I want to get my glutes to grow, apply, we're about to say, to the hip thrust or the barbell squat, and your butt will grow as you get stronger. So it's definitely an important.
- [10:16]
Adam Schafer
No, I mean, this is the argument I'm trying to make is if you're a young man and you're in your 20s and you're like, I want to build the best physique possible, and you're following all these, you know, bodybuilder type of routines, you would be far better served following what we're about to talk about.
- [10:33]
Sal Destefano
For the most part.
- [10:33]
Adam Schafer
For the most part, if you want to build that the ultimate stage physique or the, the most ripped, jacked version of you. And don't fall for the doing all these other creative exercises right now, because right now, as you're in your early 20s and you are laying the foundation for this incredible physique you want to build, this is the pathway is to focus on a couple of the major lifts and practice them and get really good and get really strong at them, because it will, it will carry over the most.
- [11:02]
Sal Destefano
And you're. And what you're saying is we can fall into. It's such an easy trap. I remember when Justin did his video series trying to hit a push press or split stance press with 315 overhead. And I remember when you first. I remember as you followed the process, and obviously Justin knows what he's talking about. He's probably the best workout programmer in this room. He, as he followed this process, his programming became far more simple. Yeah, as you, I mean, talk about that a little bit with, like, how the variety changed or reduced and how much stronger you got as a result.
- [11:33]
Justin Andrews
Oh, yeah, Like, I, I realized quickly that, well, initially I was trying to reinforce and make sure that, like, I was accounting for the supporting cast of, of muscle groups and to make sure I had the, the longevity to keep adding on this crazy amount of load and really, just to peel back and take more rest and actually, like, take more emphasis on the recovery, but also the actual skill itself. Like, put the emphasis on the skill. So just like, trade out all that volume. Just put it right into just the specific lift itself. Like, my numbers started to really shoot up almost immediately.
- [12:15]
Sal Destefano
Totally. So here's the next part of this is take this lift or these two lifts that you're going to focus on for the next 90 days, and you're going to practice them. By the way, I'm using that word intentionally. Practice. You don't want to think in terms of body parts when you're trying to get stronger. You want to think in terms of the movement. But practice these lifts about twice a week. This is what the general consensus says about getting strong at a particular lift is about two days a week is when you're kind of focusing on this, this particular lift. Now, now, the workouts are not the same with those two times. So if you, let's say your goal is to get your squat, you want your squat, or let's say it's your bench press, I want to get that to its highest level. So I'm going to bench twice a week. You're not doing the same kind of bench pressing twice a week. Typically, what the, what, what the coaches will espouse and what you see in the, in the data is one day should be heavy and one day should be light. And the light day, you're focusing on speed of the lift. And the heavy day, you're just focused on lifting heavy. And when you do it this way, you get really good and get really strong very, very quickly. The heavy day sounds quite obvious. You gotta lift heavy. Right. So if I'm trying to get strong in the bench press, I'm gonna have a day where I'm getting underneath a bar that I can maybe do five reps with. And I'm practicing two or three reps and I'm doing, you know, maybe six sets of this. Remember, less variety of exercises. So I'm still doing a lot of sets, but it's like very few exercises. But then one day a week, I'm going to take a weight that I could probably lift 10 times, and I'm doing one or two. But my goal is to see if I can throw it off my chest, if I can really move this bar quickly, and that lightweight with speed has a great carryover to overweight.
- [14:04]
Justin Andrews
Translate.
- [14:05]
Sal Destefano
Yes.
- [14:05]
Adam Schafer
Well, again, it's another one of those things that if you think that you're focused on the aesthetics that, oh, this is like Training like an athlete. Why. Why would I do this?
- [14:15]
Sal Destefano
So most people are gonna get great aesthetic benefits.
- [14:17]
Adam Schafer
No, I mean, I'm gonna keep hammering that home because I know that it's not just because I identify as that. I know that a lot of my clients did. Like, it was rare that I had a client come to me and say that they wanted to get good at explosive movements or they wanted to be. They wanted a PR or something. Yeah, they wanted to hit a pr. They want to get. That's rare. Most people come because they want to look. And because of that, we, we make the mistake of limiting ourselves in our training program to this very generic kind of, you know, doing all these random exercises versus doing some of the major lifts really well. And part of doing the major lifts really well is one of the things you said is practicing them, but practice them in different ways. Slow, grinding, controlled, and then light and fast like that. Doing those movements in both those ways within a, a training cycle. Such a strong tool for you to get really good at the movement.
- [15:11]
Justin Andrews
Fast twitch contraction is such a different stimulus. Like it's something that.
- [15:16]
Sal Destefano
Different skill.
- [15:17]
Justin Andrews
Different skill. It, it produces a different physique as well. Like it'll, it'll actually build muscle, you know, a little bit. Like if you're not getting that type of stimulus, you'll notice a, a visible difference.
- [15:30]
Sal Destefano
Yeah, absolutely. So one way to do this, by the way, for people who have the, the ability to, to do this is on the light day, on the fast light day, you load the bar and then use a resistance band and anchor the resistance band. It works so well with the fast rep style, lighter weight, you know, style training. This, I discovered this years ago trying to, at the time, trying to hit a 600 pound deadlift at a body weight of 190 pounds. And I got stuck at like 570 for a while. And then I was reading, you know, you know, west side barbells training, and they did a lot of, they did this, right? And so I started using bands and what I did was I'd go 315. So at the time, if my run, what, one rep max was 570, 315 was relatively light, right. But I'd use bands, heavy bands on it and I would just do one rep and I get, you know, and of course, if you're moving fast, by the way, make sure you got good technique because then the risk of injury goes up. But I really focus on exploding up off the ground with the bands and 315. And that's how I got to 600 pounds. Was, was practicing that. Next is you're going to lift about three days a week. Lots of strength training all the time. It doesn't work well for most people's goals, but definitely not for strength.
- [16:46]
Adam Schafer
Stuck in the recovery trap.
- [16:47]
Sal Destefano
Yeah. In fact, if you took someone who was doing good programming five days a week, who had a nice physique, bodybuilder style physique, and they look good or whatever, they're like, I want to get really strong. You cut them down to three days a week and those get stronger. It's just across the board. It tends to work better that way. So you're doing three days a week of lifting and no more than that. Now you're, you're probably wondering, well, what's that extra day? Right? Because you said one heavy day, one light day. What am I doing on that third day? That's when you're doing. And that's the next point. Exercises that are supported. How do I support this movement? So if I'm getting good at the deadlift, I may do exercises for my lats. I may do exercises that work on hip stability, that work on rotation, because I know or maybe ql strength, because I know that can be a weakness in the deadlift that can cause injury if I don't have good rotation or good, you know, ql, that's one of the muscles that stabilizes the sides of your body with the deadlift. For the bench press, you know, I'm going to do isometrics.
- [17:47]
Adam Schafer
I'm just going to ask you if you would incorporate isometrics.
- [17:49]
Sal Destefano
Oh, yeah. Oh, yeah. I'm going to do stuff for shoulder stability. I'm going to do stuff, you know, if it's a bench press, I'm going to do rowing movements on that day to give me that nice anchor at the mid back for the bench press. And so that's what the other day is going to look like. So a lot of this workout is going to look like a lot of sets of this lift or two lifts that you're trying to build and then you're using these other exercises as like the support. Like how is it going to support this particular lift? The big mistake people will make following our advice here is they do a lot of everything. So like, yeah, I want to get stronger the bench press, but I'm going to make sure I hammer everything. You're not going to get even.
- [18:25]
Adam Schafer
Not just hammering style, just doing a lot of everything is. I mean, it's tough to get. I mean, obviously it Depends on who we're talking to, right? If you're talking to someone who never goes to the gym, it's one thing, it's. But a lot of people that listen to the podcast are avid lifters. And so you take somebody who consistently already trains five days a week and you give them the advice you're giving right now. It sounds like it's not enough. I don't know how many times we have to talk to either a live caller or a person messaging in that needs help. And we're giving advice. And they want to see a deadlift go up, they want to see movement. And then you assess their programming and it's just like they're doing like a, like a maps aesthetic type of volume. And then on top of that they're doing all this extra deadlifting and squatting or whatever movement is they're trying to get good at. And it's just way too much volume. It's way too much. And if they would scale dramatically back and just focus on those one or two lifts, they'd see a huge impact. And there's this fear that they, they all seem to have, which is they've been training that way for so long that if I all sudden scale way back on all that, I'm going to lose all those gains that I had on those other muscles. And even though I really want to see my deadlift or I really want to see my squat or my really want to see my hip thrust go up, but I also don't want to lose my delts that I built and my chest that I built over the last five years. And it's like, it doesn't, it won't work like that. You don't stimulate that much.
- [19:43]
Sal Destefano
90% of those people actually get progress. It's funny, it's oftentimes we'll get like you said, callers who were doing this crazy five day a week workout and all we do is cut their volume in half. I don't even change their programming, just cut your volume in half. Report back to me in 60 days and they all come back, I'm way stronger. Like this is crazy. So a lot is not a good idea. You want the right amount. And for most people listening, it's about three days a week for what we're talking about. And you're using those other exercises to support the ones that you're focused on for the next 90 days now on those off.
- [20:15]
Adam Schafer
So three days a week you take somebody who is used to lifting five, six, walking mobility, I mean keep movement up. That's going to help facilitate recovery. So I think that's also important.
- [20:25]
Sal Destefano
Yeah. Don't just sit around all day long. Yeah. Make sure you keep your steps up. For sure. Lots of cardio would be counterproductive for this.
- [20:31]
Adam Schafer
Right, right. But movement is okay. Right? Like movement. Low intensity walking, you know, low intensity elliptical stuff. Stuff that's going to keep the body active. Doing mobility stuff. Doing corrective movements to help better movement patterns or things like that are. Are only going to support and facilitate recovery.
- [20:49]
Sal Destefano
Okay, now we're going to get to the diet part and it's very simple, basic. I'm just going to make it as simple as possible. Whatever you're eating now, add 500 calories. All right. So good. Now you can just change your programming and get stronger. Especially if your programming is not good. That's true. But you add an extra 500 calories a day to that and you've just turbocharged all your strength gains. If you're in a calorie deficit, it ain't gonna happen if you're like, yeah, I love this. I'd like to hit PRs and get shredded. Pick one, because you're not gonna do both. So you gotta pick which one you're after and then go after that energy. That's right. The extra calories alone. Here's how powerful this is. Sometimes people just bump their calories to get stronger. They don't even change their workout programming. They just needed extra calories. So to make it simple for someone right now, look at your diet and then give yourself a 500 calorie meal that you throw on top of it on a daily basis. And that should cover.
- [21:42]
Adam Schafer
So I fight you. So you tend to give that advice. I like to go the direction. Because my advice will feed into your next point you're going to make, which I like. Just adding fattier feet, meats and 2 ounces to your meals.
- [21:56]
Sal Destefano
Yeah, it's a good way to do it. Easy way to do it.
- [21:58]
Adam Schafer
So it's like, because most people can afford to have higher protein.
- [22:02]
Sal Destefano
Yeah, you're right.
- [22:02]
Adam Schafer
Right. Than what they're already currently at. I need their calories up. So it's like, okay, instead of us having those chicken breasts, we're having, you know, chicken thighs. Instead of us having, you know, extra lean ground beef, you're having the higher fat ground beef. Or you're getting rib eye or, you know, tri tip or something in there. And instead of you always eating six to seven ounces, I'm having you eat at least eight to nine Ounces. And so you don't really have to change a lot of what you're currently doing or find a place to fit in the meal.
- [22:29]
Sal Destefano
And it's like, just eat bigger portion.
- [22:31]
Adam Schafer
Yeah, just eat a little bit larger portion of that meat when you, when you do eat it. And also enjoy a higher fat cut than you normally would. And that'll typically take care of those 500.
- [22:41]
Sal Destefano
And that takes us to the next point, which is eat high protein. What is high protein? A gram of protein per pound of body weight. We've said this so many times in the process podcast. Now, I know the data shows it's probably a little less than this or whatever, but here's what I know. I know that A, eating a little over that doesn't hurt. And B, you're gonna miss some days.
- [22:57]
Justin Andrews
So difficult to do consistently.
- [22:59]
Sal Destefano
That's right. So. And it's also a round number. Sometimes people are funny about this. Like, okay, 0.7 or 0.8 grams per pound of body weight comes out to. Whatever, just whatever.
- [23:08]
Justin Andrews
A lot more of a math problem.
- [23:09]
Sal Destefano
Yeah, whatever. You, A, you know, hit your, your body weight, unless you're really, really overweight, in which case you don't eat that much protein. You want to go more towards target body weight. But if you're not super overweight, just whatever your body weight is, that's the grams of protein, eat that daily. Now, the difference between that amount of protein and let's say, low protein, like what the RDA recommends, huge difference in strength gains. You take a 150 pound female who's used to eating 60 grams or 70 grams of protein a day and have her eat 150 grams of protein a day. Wow, what a difference when it comes to strength and muscle. And then finally, you want sleep, you got to have sleep. Poor sleep, it will kill all your progress, dramatically increases your risk of injury. It's actually funny. It's funny because the data shows that one of the greatest predictors of injury is a poor night of sleep. It's even more of a predictor than not warming up. So get really good sleep. And I like to tell people, aim for eight and a half hours every night. So I know that everybody's like seven to eight, seven to eight. But here's what happens, especially if you're more towards the seven. You go, you're like, okay, cool, if I go to bed at 10, then I need to wake up at this time for seven hours. But it takes you 20 minutes to fall asleep. And the reality is you're getting Less than the amount if you aim for eight and a half. Like I go to bed at this time and eight and a half hours later I'm waking up. That's my block. Then that 0.5 hours is you going to sleep. And maybe if you have to wake up in the middle of the night to go pee or whatever and you'll hit the ideal amount of sleep that you need.
- [24:36]
Adam Schafer
You think part of why we see so much success in the people that reduce their volume of training too down to like three days a week versus their five or six is partly because of this. Also because I think it's really tough. And for me it is. I noticed this because I'm tracking so diligently right now for such a long period of time. It's probably the longest I've ever tracked sleep and been like really consistently trying to improve. It's tough. Like I, I still. So the new goal that I have for myself and I keep setting these like new milestone goals of like improve a little bit better, a little better, a little better. I still have yet to do back to back 90s. I hadn't seen a 90 oh score ever for a long time. Then I started seeing my first 90s and I would get, I get one a week maybe, but I haven't been able to put back to back 90 like rest like that. I'm lucky if I get a 90 and then an 80 or something like that. A lot of times it's 90 and so, you know, it's the, the consistency of getting and it's so. Because I'm again paying attention so closely. You know, when I land in the 70s or 80s, if I wasn't really paying attention, I could easily misjudge what that was. If someone asked me, I'm getting closer now to where it's like, oh, I can feel a huge difference between a 90 sleep sleep night and like, say like a low 70s sleep night. Like that discrepancy is a huge difference. I just, I feel so much better, so much, so much more energy. And it's like, man, I can only imagine if I could just string three, four or five of those in a row. And so I think a lot of people probably can relate to this not getting perfect sleep all the time. And so when you throw that in with someone who's also training with high volume and intensity, you're just setting yourself up for having your body struggling to recover and perform.
- [26:21]
Sal Destefano
I know for me good versus not great sleep is like predictable 5% increase in weight.
- [26:27]
Justin Andrews
You could literally, you could predict whatever performance metric to add to that, like consistent. And if I go back and think about my best performances either like sports related, you know, even when I had like a musical recital, like it was just like completely dependent on sleep.
- [26:45]
Sal Destefano
Totally. And one of the big, like there's a lot of. You hear a lot of tips around sleep. Here's the one that has the biggest impact and I like to focus on the ones that have the biggest impact because if I give people 10 ways to improve your sleep, then it just, it's just too much. Here's the biggest, biggest impact. Go to bed at the same time and wake up at the same time every day. That seems to translate into the best sleep scores and reports that we get from people is if they just do that right there. So just start there. Now there's lots of, you know, okay, no electronics and black, you know, blackout your room, no caffeine. Of course, that's a sleep killer past a certain point. But if you just go to bed and wake up at the same time every day for the next 90 days, that one change right there will improve your sleep significantly. By the way, we just launched a brand new Maps program, Maps ppl. So it's Maps push pull legs and for the first time ever, we made a men and women's version. So the programming is a little different, a little bit lower body focus and glute focus for the women than for the men. But it's the same split, same exercise, just the programming, the sets and the reps a little bit different now because it's a brand new program program, we're launching it right now and it's 40% off. If you go to maps ppl.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. Mapsppl.com, the code is ppl. You can also find us on Instagram, it's mindpump media. We'll see you there.
- [28:35]
Mind Pump Narrator
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.
- [29:44]
Lost Traveler
We're lost. It feels like we're going round in circles. I'm going to ask that man for directions. Hi there. We're trying to get to the state fairgrounds.
- [29:53]
Helpful Local
Well, you're going to take a left at the old oak tree at this here road N. I'm just kidding. Let me get my phone out.
- [30:00]
Lost Traveler
How is there signal out here?
- [30:02]
Helpful Local
T Mobile and US Cellular are coming together so the network out here is huge. We get the same great signal as the city, saving a boatload with benefits. And there's a five year price guarantee too. Okay, here's the turn.
- [30:14]
Lost Traveler
Actually, can you pull up the way to a T Mobile store?
- [30:17]
T-Mobile Announcer
America's best network just got bigger. Switch to T Mobile today and get built in benefits the other guys leave out plus our five year price guarantee. And now T Mobile is available at US Cellular stores in Hermiston. Best Mobile Network Based on analysis by Oklo spetess intelligence data second half of 2025 bigger network the combination of T mobile's and US cellular's network footprints will enhance the T Mobile network's coverage price guarantee on talk, text and data exclusions like taxes and fees apply. See t mobile.com for details.
- [30:43]
Chandler Garcia
Hi, I'm Chandler Garcia. As a PICU nurse and global health advocate, I've cared for women and children all over the world, from Costa Rica to Egypt to Kenya and beyond. And no matter where I go or how tough the conditions get, I always wear my figs. These scrubs are lightweight, breathable and super soft. Perfect for long shifts in any environment. They've got pockets in all the right places, the fit is flexible and they're durable through every admission, surgery and post op. But it's not just about the scrubs. Another big part of what I love about figs is when they say they're committed to supporting healthcare workers all over the world. They mean it. I recently joined them on an impact trip to India, where I worked in triage, caring for babies in a mobile clinic. My figs aren't just what I wear, they're part of the impact I want to make. Wherever my work takes me, figs helps me show up ready to make a difference while looking and feeling my best. Get 15 off your first order at Wearfigs.com with code FIGSRX. That's Wherefigs.com code FIGS RX.