2850: Our Biggest Workout Programming Realization in the Past 10 Years

Summary

Mind Pump: Raw Fitness Truth

Episode 2850: Our Biggest Workout Programming Realization in the Past 10 Years
Release Date: May 4, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

In this episode, the Mind Pump crew dives deep into the most significant workout programming breakthrough they've had in over a decade of coaching and program development. Drawing on 25+ years of experience, they discuss how simplicity, consistency, and minimal effective dosage in resistance training have become the foundation of their most effective and popular protocols. The hosts reflect on learning to let go of traditional notions of lengthy, high-volume workouts and embracing a more sustainable, results-driven approach—particularly the shift to brief, frequent strength sessions like their MAPS 15 protocols.

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Key Discussion Points & Insights

1. What Is Workout Programming? (04:11)

• Adam: Explains that workout programming is the art and science of structuring exercises, sets, reps, schedules, and rest periods into an effective training plan.
• Recognizes the importance of understanding both the science of adaptation and practical client challenges, especially consistency.

2. The Power of Simplicity (05:03–06:20)

• Justin: Emphasizes the importance of distilling routines to the "biggest rocks"—the vital components that drive real change.
• They discuss that clients are more likely to stick to simple, focused plans rather than exhaustive routines.
• Adam: "What is the least I can get this person to do to elicit the most amount of change and what's the most effective?" (06:17)

3. Minimal Effective Dose: The MAPS 15 Breakthrough (06:20–13:01)

• The MAPS 15 protocol, based on 15 minutes of daily strength training, emerged from realizing that most people reap 80% of potential results from just two whole-body sessions per week.
• Adam: "About two days a week, maybe three days... will give you most of the results you could ever anticipate." (07:36)
• Justin: Points out the surprising effectiveness and recovery benefits of this minimalist approach, which is often hard for people to believe.
• Key insight: Frequency and simplicity enhance consistency—it's easier for most people to do 15 minutes daily than to block off two 45-minute sessions per week.
• Adam: "Most people can carve out 15 minutes, six days a week, much more consistently.” (12:06)

4. Sustainable Consistency Over Perfection (13:29–14:58)

• The team acknowledges that ultra-dedicated gym-goers aren’t the main target for MAPS 15. Programs with higher volume still exist for that audience.
• Adam: "The people that’ve been most helped are those who struggled to be consistent or over-did the volume for years." (14:45)
• Even experienced lifters found themselves overtraining before trying the minimalist approach.

5. The Real Science: Strength Training Is NOT HIT/Circuit Training (19:07–20:48)

• Clear distinction is made between MAPS 15 and other trendy "15-minute" workouts that cram an hour's work into a high-intensity circuit.
• Adam: "Fatigue is actually the enemy with strength training... What makes strength training, strength training, is the rest periods." (19:35)
• Goal: Focus on quality, not just intensity—15 minutes doesn’t mean you should exhaust yourself.

6. Adherence, Adaptation, and Surprising Strength Gains (20:48–22:12)

• True minimal, frequent strength training can trigger PRs—even in veteran lifters.
• Referenced studies show scheduling "deload" weeks results in up to 29% better gains for advanced athletes (17:43).
• The bare minimum to stave off muscle loss: "one workout every two to two and a half weeks." (22:13)

7. Application for Diverse Audiences (23:29–24:13)

• Two main audiences benefit:
  • Busy, less disciplined individuals needing a realistic entry point.
  • Experienced gym-goers who discover they’ve been overtraining.
• Adam: “I was shocked when I applied this little bit of training and how well my body responded.” (18:40)

8. MAPS 15 Expansions: Customizing Minimalism (24:13–25:25)

• Due to MAPS 15’s popularity, they've developed multiple versions for different goals: Performance, Muscle Mommy, Strong, Symmetry, 40 Plus, Powerlift.
• Many clients rotate these short, effective protocols for consistent progress.

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Notable Quotes & Moments

• Adam: “A quarter of a century... been writing programs and helping people out longer than [young trainers have] been alive.” (03:58)
• Justin: “The recovery being more of the emphasis... This is where all the benefits happen.” (09:03)
• Adam: “It is easier for clients to find 15 minutes a day than it was for them to find 45 minutes twice a week.” (11:39)
• Justin: “You don’t need an elaborate setup either... two simplified exercises, alleviates a lot of the stress going in.” (12:32)
• Adam: “Fatigue is actually the enemy with strength training.” (19:35)
• Adam: “I deadlifted 605 pounds following a protocol like this, which tells me I'd been doing too much.” (17:43)
• Adam: “If the average person did one or two lifts a day, they would get all the benefits they ever wanted from strength training just by doing that.” (21:42)

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Timestamps for Key Segments

| Timestamp | Topic / Quote | |-----------|--------------------------------------------------------------------------------------| | 03:09 | Episode subject: The biggest workout programming realization in 10 years | | 05:16 | “Simplicity... distill down to the biggest rocks…” | | 06:17 | “What’s the least I can get this person to do to elicit the most amount of change?” | | 07:36 | How little strength training you need for major results | | 09:03 | The importance of recovery | | 11:39 | “Easier... to find 15 minutes every day than 45 minutes twice a week.” | | 13:01 | MAPS 15 vs. traditional programming | | 14:45 | Identifying who benefits most from MAPS 15 | | 17:43 | Deadlift PR and the science of deloads | | 19:35 | “Fatigue is the enemy with strength training.” | | 21:42 | “One or two lifts a day… all the benefits they ever wanted from strength training.” | | 22:13 | Minimal training to prevent muscle loss (“one workout every two weeks”) | | 24:13 | MAPS 15 program expansions |

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Closing Insights

The Mind Pump team concludes that their greatest realization isn’t about fancier workouts or more complicated protocols—it’s about stripping away excess, focusing on effectiveness, and creating programs that blend seamlessly with busy lives. MAPS 15-style training, with its brief and frequent sessions, has redefined what delivers results for the majority. The adaptation benefits, the consistency boost, and the science all converge on this core idea: do less, better, and you’ll get further—especially when it comes to long-term strength and fitness.

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Interested in the protocols discussed in this episode? See more at mindpumppodcast.com and mapsfitnessproducts.com.

Transcript

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[Sal DeStefano]

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump Mind Pump with your hosts Sal DeStefano, Adam Schaefer and Justin Andrews,

[Adam Schaefer]

you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today we're going to talk about one of the biggest workout programming breakthroughs we've had here at Mind Pump over the last five years. By the way, for this episode, this is what we're doing something special by any Maps 15 style program? Maps 15 Maps 15 performance or muscle mommy or Maps 15 strong or symmetry or 40 plus or power lift? And any Map 15 version program get one free. Go to maps15bogo.com to get that. Now this episode is brought to you by our sponsor, Element. So Element is an electrolyte powder. By the way, electrolytes can help prevent things like headaches, muscle cramps, fatigue. They can help with sleeplessness. They can help with other common symptoms of electrolyte imbalances. I get better exercise performance, better pumps. I always drink Element when I'm in the sauna so I don't get a headache afterwards. They're very valuable for people who work in the sun, people who work out hard, and especially if you have a low carb diet. Low carb dieters need more sodium. Element has a thousand milligrams per serving. There's no Artificial sweeteners, no sugar. Go check them out. Go to drinklement.com mind pump. You can get a free sample pack of their most popular drink, mixed flavors with any purchase. All right, real quick.

[Justin Andrews]

If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear [e-mail] I'm talking right now.

[Unidentified Co-host (possibly Justin or Adam)]

Hit pause.

[Justin Andrews]

Head on over to mypumpstore.com that's it. Enjoy the rest of the show.

[Adam Schaefer]

We've been creating workouts for over 25 years. We're experts in workout programming, strength training in particular. We're going to talk about the biggest workout programming breakthrough we've seen in the last five years, maybe even the last 10. We're going to break it down right now. And this applies for most people. Let's get into it.

[Justin Andrews]

25 years just hit me.

[Unidentified Co-host (possibly Justin or Adam)]

I just, I'm so stuck on that right now.

[Adam Schaefer]

A quarter of a century.

[Unidentified Co-host (possibly Justin or Adam)]

You know what I mean? It made you think. There's somebody made. Somebody made a comment on, I don't know what video you did. It was one of the ones on mindpump Media and they, like, some trainer was like, criticizing whatever it was that you said. And I, like, I just happened to be on there and saw it. So I, I can't help myself. I click on the profile. Yeah, he's 21 years old.

[Adam Schaefer]

Like, you don't know anything.

[Unidentified Co-host (possibly Justin or Adam)]

It's like, dude, been writing programs and helping people out longer than you've been alive.

[Justin Andrews]

Yeah, sit this one out.

[Unidentified Co-host (possibly Justin or Adam)]

That's why I didn't even comment back. I was like, I'm not going to comment back. Dude, just stop it, dude.

[Adam Schaefer]

Well, we thought we knew a lot, you know? So I think for people listening, like, like, workout programming is a term that covers everything that goes into making a workout. So the exercises, the sets, the reps, the schedule, the rest periods, that's. That's what programming is. So what good coaches or, or, or trainers will do or understand is how to put those all together to create a really effective workout. And there's definitely a lot of science and experience involved. And then you also have to piece in the challenges that most people encounter when it comes to things like consistency. What they tend to do, what they don't tend to do. When you put that all together, there are periods of time that a trainer will start to have these kind of breakthroughs, like, oh, you know what? This works better than this for these reasons.

[Justin Andrews]

Well, there's trends that you notice and especially what's working best with your clients and where that sweet spot kind of lies or like whatever advice you gave that like was so impactful, like those are the things you really pay attention to.

[Unidentified Co-host (possibly Justin or Adam)]

Simplicity. I really feel like figuring out how to simplify for my clients, like distill down to the biggest rocks in regards to nutrition, the biggest rocks in regards to stress, the biggest rocks in regards to exercise. And it's like of course I could sit down with a client and map out this crazy diet workout routine and plan. Like that's ideal and all. In fact, I was just sitting with my sister in law, we're sitting in the sauna and she's asked me like, you know, if you were to lay out like the perfect plan, it's like, okay, well if I had the perfect and I'm including sauna in there and cold plunge and you know, a little bit of hit cardio and like all this stuff and I'm just like, but that's not how I ever coached anybody. Or it certainly isn't as I got better. You know, maybe early on in my days where someone asked that I might I throw in the whole kitchen on them, but what I learned to do and I think the direction you're going with this is like figured out like what, what is the least I can get this person to do to elicit

[Adam Schaefer]

the most amount of change and what's the most effective?

[Unidentified Co-host (possibly Justin or Adam)]

Yes, the most.

[Adam Schaefer]

So an example of this is like, is there one exercise that does the work of the next five? Right. This is a good example. Like barbell squat would be an example of that. It's like such an effective exercise and it would do more for someone's lower body development than a leg extension, a leg curl, a hip abduction, a hip adduction. Right? Yeah. So that's just a good example of workout programming. And that's important because we want to maximize the benefit with minimal amount of time. Because that makes a big difference when it comes to consistency. I think in the last five years it is very easy for me to pick out what the biggest breakthrough. And by the way, five years ago we had already had two decades of experience, so we weren't beginners by any stretch of the imagination. But roughly five years, maybe less than five years ago, maybe three years ago, we came out with a 15 minute a day protocol which breaks up all of the total training and takes it away from, let's say two days a week and makes it kind of a daily thing, but with a really short amount of time needed. And this makes sense for A lot of different reasons, but I'm just going to go through what people have experienced with this kind of workout programming the best results that they've ever had and the best consistency that they've ever had. And it's, there's a lot of different reasons for this. But let's go down to the total amount of. Let's start with this. How much strength training do you need to elicit? About 80% of the total amount of or the best possible results you could get or the upper limit of results you get from strength training. Not a lot. Yep, not a lot. About two days a week. About two days a week. Maybe three days a week for some people of like training the whole body will give you most of the results you could ever anticipate. Now what that doesn't mean is that you'll, your results will come at 85, 80% of the speed. That's not what I'm talking about. What I mean is you'll get the results with the same speed but, but the limit is about 80%. And then beyond that you might need more than what I'm saying. And for most people, 80% of their potential is, is where they, is more than what they want.

[Justin Andrews]

I just think it's hard for people to fathom.

[Adam Schaefer]

That's right.

[Justin Andrews]

That that's really. If you can limit it down to like two times a week, like it just doesn't seem like enough, you know, to really move. But it really is substantial. If you, if you put a good compound lift kind of schedule up there and you're, you're effective with your choices and you're hitting all the, the muscle groups, you'd be surprised. Like the, and two, the, the recovery of it is, is always overlooked.

[Adam Schaefer]

Yes.

[Justin Andrews]

So the recovery being more of the emphasis and the muscles being able allotted amount of time to actually grow and, and change. This is where all the benefits happen.

[Unidentified Co-host (possibly Justin or Adam)]

You brought up that we had already been obviously programming and training people for two decades. You know, we're five years into this business and then this epiphany happens or we release a program and then we hear this huge why. Like it wasn't a lack of understanding the research like you just pointed out. You knew that already. We knew that already. What do you think it was that why it worked so well for so many people and why didn't we come out and why didn't we think of that 10 years ago and it was the first program we did instead of map synabolic. Why did we not go that route?

[Adam Schaefer]

Yeah.

[Unidentified Co-host (possibly Justin or Adam)]

So what's your thoughts.

[Adam Schaefer]

So I think we were probably stuck in the idea that you had to devote 45 minutes or an hour to a workout. And so once you're kind of in a box and you don't realize you're in a box, it's hard to come out of it. But realizing that there's a. There's a few challenges that you have to overcome when it comes to consistency with any workout. And I want to say this, by the way. Strength training is special in the sense that there's two values you get from exercise. One is, while you're doing the exercise itself, the activity of it. Movement is good for you. Being active is good for you. Okay, so what I'm not saying is, yeah, two days a week or 15 minutes a day is all your activity that you're ever going to do.

[Justin Andrews]

Just sitting around the rest of the time?

[Adam Schaefer]

No, no, you should move. You should move throughout the day. Walking is a great way to do this. Walking is great. We've talked about this on many episodes. I won't spend a lot of time here, but people can walk. You don't have to change into workout clothes. People can walk without hurting themselves. It's easy to do. So you should move all day long. So there's the value of movement, but then there's also the value of the adaptation that exercise induces. Right. So stretching induces an adaptation where you get more flexible, for example. Right. You have a greater range of motion. Strength training induces an adaptation that's building strength and building muscle, which is great because muscle looks good, speeds up your metabolism, improves insulin sensitivity. The metabolism part's really important because now I can eat more and stay leaner. It's very protective. So this is the key. You don't need a law to induce the adaptation. Now back to what you're saying, Adam. One of the big challenges with any exercise program is consistency, is how do we develop this into a habit and stay consistent. And the big roadblocks to this are time, time and energy. I got to devote all this time to working out. I got to take 45 minutes to an hour. I got to do this whole thing. What I found years ago, which I didn't piece this together, but what I found years ago was it was easier for clients to find 15 minutes a day than it was for them to find 45 minutes twice a week. It was just easier for people. Most people can do 15 minutes, carve

[Justin Andrews]

that out a lot easier.

[Adam Schaefer]

That's right. So in other words, 15 minutes, six days a week. Versus 45 minutes twice a week. Most people carve that out, can carve that out in a much more consistent way. And if they miss one, it's, it's 15 minutes. If they miss a 45 minute workout, it's a whole workout that they missed. So I think that was the big, I think that was the big one. Adam was getting stuck in that idea that you had to go to the gym and spend, you know, this, this time there.

[Justin Andrews]

You don't need an elaborate setup either. It's like these two simplified exercises that you're focused on. And I think that alleviates a lot of the stress going in because sometimes even just the stress of like having to get there, having to run through this, you know, hour long workout session can be a deterrent for people on its own. So to have that kind of chunked out throughout the week and it's just my whole day, I could find that 15 minutes and I could just attack it when I can.

[Adam Schaefer]

Yeah. To give you an example, two strength training workouts a week typically looks like about five exercises each workout. Generally speaking, you're looking at about five exercises each workout. Two exercises a day, five days a week is the same amount of exercises. It's just spread out and it takes way less time dedicated. So again, rather than devoting all this time, twice a week, it's just, I do two exercises and it just works.

[Unidentified Co-host (possibly Justin or Adam)]

So I don't know if I agree. I, I think we have a better understanding of who our audience is now. I think that like for example, who would Maps 15 not be for.

[Adam Schaefer]

Yeah, hardcore like bodybuilder type or just. Yeah, Jim, bro.

[Unidentified Co-host (possibly Justin or Adam)]

Super consistent. Right. They're see their great results. They're in tip top shape.

[Adam Schaefer]

They're working out in the gym four days a week, higher volume.

[Unidentified Co-host (possibly Justin or Adam)]

Right.

[Adam Schaefer]

Never like.

[Unidentified Co-host (possibly Justin or Adam)]

Okay.

[Adam Schaefer]

Never miss a day.

[Unidentified Co-host (possibly Justin or Adam)]

Okay. There's, there's a few, I've seen a few comments here and there. You know, we've lost a few of those people with maps 15.

[Adam Schaefer]

Right.

[Unidentified Co-host (possibly Justin or Adam)]

Oh, and I've even seen some of the comments. Oh, the guys have gone so this direction with so low volume and it's. And what we've always said, kind of like off air to each other's like it's not for you.

[Adam Schaefer]

Yeah.

[Unidentified Co-host (possibly Justin or Adam)]

You know what I'm saying? Like what programs for you? Yeah, exactly. We have, we have programs for you. Maps aesthetics is that way. Map split is that way. You know, Maps Anabolic advanced is that. We have plenty of programs that serve that community. But I think. Yeah, really, if you get crazy you think that's still not. Come on, bro. But I think what has happened is I think we have a greater understanding of the community that we're serving. I think that I also think too something that I. I became more aware of as the longer we did this was far more people have at home gyms than I would have guessed when

[Adam Schaefer]

we first started this, at least basic home gym.

[Justin Andrews]

Did Covid really kind of change?

[Unidentified Co-host (possibly Justin or Adam)]

And I think that happened. I think Covid had obviously played a role in that too. But we have a lot of people. I mean, what's the number one request when a program's with. Do you have an at home version?

[Justin Andrews]

Yeah, at home version.

[Adam Schaefer]

Right.

[Unidentified Co-host (possibly Justin or Adam)]

So we have a. We have a very large audience. And I. And I think it splits in the two that. That really appealed to Maps 15. One, the people that haven't been really consistent for a really long time and are looking for something that is more realistic for their life so they could do that. That you kind of addressed already. Then I think there's an other side of a lot of people that I think I would agree that I even fall into this category, which is when I remember I did the first time we did maths 15, I was like, oh, shit, I've been doing more than I need to be doing to be seeing incredible results.

[Justin Andrews]

Well, I'd argue even the high volume people would have the best results they've ever had.

[Unidentified Co-host (possibly Justin or Adam)]

So that's where I'm going. So that's where I'm going with this. I think then the other part of the audience is the people that go like, man, maybe I am one of those people that have been like overdoing the volume. And then they went and did max 15 went, holy. This was incredible. The only people that missed the mark on are literally the people that are like, I've got my routine, I train five days a week. I train a lot of volume. I'm in the greatest shape of my life. I've been consistent for two years. It's like they don't need a change.

[Justin Andrews]

You don't want to really mess with somebody who's like that.

[Unidentified Co-host (possibly Justin or Adam)]

Right. But it caught everybody else on the edges, I think. And that's. And I think that's a good point. I think that has more to do because I don't think any of this was like revolutionary for us. We knew when we had the way you started this podcast when I was training a client. Later on, of course, early on, well, we all admitted that we weren't the greatest trainers. But I started realizing man, if I could just get my client to do this and that. It was one or two things consistently, I'm going to show them incredible change and they'll be bought in. And so Max 15 is, is that to me, it's that man. I just want you to do these two exercises a day. That's it. Carve it, get out, get over there, get the. And even if you have to, if you have an at home gym, bring it up throughout the day. Go five minutes here and then five minutes.

[Justin Andrews]

Falls right in line with our nutrition advice.

[Unidentified Co-host (possibly Justin or Adam)]

Yes, exactly. Falls right in line with the just habit stacking.

[Justin Andrews]

I mean you're, and you're, you're introducing things very gradually to build up momentum. And what a better momentum builder than just to do a few exercises, you know, you know, frequently.

[Unidentified Co-host (possibly Justin or Adam)]

And this sounds point he made earlier is that you will get 80% of the ultimate physique that you can imagine yourself in.

[Adam Schaefer]

Yes.

[Justin Andrews]

So you're not going backwards.

[Unidentified Co-host (possibly Justin or Adam)]

Yes. Which is way beyond anybody.

[Adam Schaefer]

Like most clients, well, the average person, you show them what their potential. What 80% of their potential.

[Unidentified Co-host (possibly Justin or Adam)]

Yeah.

[Adam Schaefer]

Looks like. And they're like, whoa, that's even better.

[Unidentified Co-host (possibly Justin or Adam)]

When they first sign up with you, they don't even, they don't even expect that. They say, yeah.

[Adam Schaefer]

They go, I want to lose ten pounds.

[Unidentified Co-host (possibly Justin or Adam)]

Yeah, yeah. It's very. They're like. And you go like, well, we could do whatever you want. I mean it's like, they're like, no, come on, I'm, I'm 40 something years old. I don't know if like, no, we could do whatever you want. It's whether you're willing to put the work in or not. So to know that you're like, I can get to 80% of my, my max potential through training this way is

[Adam Schaefer]

just like to your point. When we first were coming out with this kind of programming, I experimented with it and in a very short time had it hit in my 40s, a deadlift PR. It's one of my strongest lifts and I deadlifted 605 pounds following a protocol like this, which tells me I'd been doing too much. I'd just been doing too much. It's so funny, a study just came out that compared two groups of people. These were well trained athletes. So these were experienced lifters. One group included a deload week every cycle. The other group didn't. The deload Week Group had 29% better gains. Wow, 29% better gains.

[Unidentified Co-host (possibly Justin or Adam)]

Huge difference.

[Adam Schaefer]

And by the way, what we're talking about Is we're talking about real strength training because there are.

[Unidentified Co-host (possibly Justin or Adam)]

Well, you remember that other study that you've talked about that where the group that skipped a week, every week for

[Adam Schaefer]

like got the same results?

[Unidentified Co-host (possibly Justin or Adam)]

Yeah. Got the same results as the people that trained every single week consistently.

[Adam Schaefer]

That's what strength training is. That's just how it works. It sends a signal, let your body adapt. Now you should be active every single day. But when it comes to strength training, you would be shocked. I was shocked when I applied this little bit of training and how well my body responded. And this is another point I want to make is that this is traditional strength training because there are, there are other marketed programs. They're like 15 minute workouts.

[Unidentified Co-host (possibly Justin or Adam)]

Yeah.

[Adam Schaefer]

They're like hit and they're like trying to beat the crap out of you.

[Unidentified Co-host (possibly Justin or Adam)]

They fit an hour workout in 15 minutes.

[Adam Schaefer]

Like the reason why it works is because you're dead. Like, but you're, you're killing yourself for 15.

[Unidentified Co-host (possibly Justin or Adam)]

It just brought back P90X.

[Adam Schaefer]

Yeah, exactly.

[Unidentified Co-host (possibly Justin or Adam)]

It just brought P90X. And that's what it is. It's like, can you fit an hour? It's like the old way of doing 15 or 20 minute workouts.

[Adam Schaefer]

Go as hard.

[Unidentified Co-host (possibly Justin or Adam)]

No, it's literally taking an hour workout and condensing it in a 15 to 20 minute.

[Adam Schaefer]

That's not how it works.

[Unidentified Co-host (possibly Justin or Adam)]

Super setting, everything. Circuit sets, tri set, like it just.

[Adam Schaefer]

No, no, no. And now here's the deal with strength training. Fatigue is actually the enemy with strength training. I discovered this a long time ago where I took a workout and instead of doing it in an hour, I split it up over a whole day and I found myself stronger and getting better results. What makes strength training, strength training is the rest periods. It's this. You do a set and you rest. You, you do a set and you rest. Otherwise you're just doing cardio with weights is what ends up happening.

[Justin Andrews]

Yeah, it's the enemy of skill training as well.

[Adam Schaefer]

And so I'm going to argue this right here. If you did five exercises on Tuesday and five on Thursday or you split them up over the whole week, everything being equal, I bet you more people would do better. Even if they were consistent with both, they would do better with it. Split up because fatigue is taken out. I actually don't have much fatigue and I could just focus on sending the signal of building muscle and building strength. And so this was a breakthrough because up until we did that, I had never, I mean I'd given people advice like this, but I'd never, you Know, as a personal trainer, this doesn't work well with personal training. When you hire me, you're going to see me for an hour. So you know, what am I going to do? 15 minutes and you go.

[Justin Andrews]

It's not a real solid business model.

[Adam Schaefer]

No, it doesn't work. Right. So I never really trained anybody this way. But when we came out with this program, when we experimented with it, and then the review views that we get and what we're seeing, what it's producing for people, it is incredible. And then it really is very useful when things get busy and when stuff gets tough, like you just had a kid job is really tough. How do I stay consistent? 15 minutes a day, I could do that. I could go out in the garage and do two lifts or use a suspension trainer, which is another option, and do a couple exercises and then be done. Next thing you know, your relatively consistent. Maybe you missed one or two.

[Justin Andrews]

Cool.

[Adam Schaefer]

I did four of these workouts in the week, which is more than I would have done.

[Unidentified Co-host (possibly Justin or Adam)]

Yeah.

[Adam Schaefer]

Otherwise. And by the way, I'm getting results like, this is absolutely wild. Yeah.

[Unidentified Co-host (possibly Justin or Adam)]

No, I think it's giving people that permission that you can go do an exercise or two in a day and that's it and still see incredible results.

[Adam Schaefer]

I think if the average person, if the average person did one or two lifts a day, they would get all the benefits they'd ever wanted from strength training just by doing that. Stay active otherwise. But then just do that. I think that's a total paradigm shift. I think the idea is I got to spend an hour in the gym in order to make this useful. But that's just not the case. The data on strength training is wild. The amount of strength training that's required just to prevent muscle loss. This. This one blows me away every time I see the data.

[Unidentified Co-host (possibly Justin or Adam)]

It's every two weeks.

[Adam Schaefer]

It's. Yeah. You lose a certain percentage of muscle every decade after the age of 30. Okay. This is just a consistent thing. The only way to offset it is by strength training. Okay. The amount of strength training needed just to stop the muscle loss, not even to build muscle just to stop it. It's like one workout every two weeks or every two and a half weeks. That's like nothing.

[Unidentified Co-host (possibly Justin or Adam)]

Yeah.

[Adam Schaefer]

That's just to prevent. So it's so powerful if you employ it the right way. And again, I want to make this clear, it's not about intensity. Intensity is a factor with all exercise. But what we're not saying is because you're only working out for 15 minutes, we need to ramp up the intensity so much to make up the difference. That's not how strength training works. It's still traditional strength training. You do your three sets. Each set there's a two minute rest in between. You're training at a moderate to high intensity. So it's heavy. You're still lifting weights and then you're done. And then here's what happens. You get stronger. Week over week you get stronger. So long as it's programmed, it'll trip you out. It is an absolute trip. And so when we did this, this has quickly turned into our most popular style of programming. And it's both like to Justin's point, I think one of you guys made this point even for advanced lifters are now going to it and adding cycle.

[Unidentified Co-host (possibly Justin or Adam)]

Well that's, I mean I really think that's the other part of our audience, right? So we have the one part of our audience that can relate to the busy, not a lot of time hard being consistent for an entire year. Like and so something like this. And then you have the other side of the fitness addict who been grinding

[Justin Andrews]

their gears doing all the things, yeah,

[Unidentified Co-host (possibly Justin or Adam)]

five hours a week plus of strength training consistently but just over trained and then significantly reduces their volume and then sees PR see body changes and goes oh my God. So I definitely think that it hit a majority of our audience. And again that's how I attribute it more to really honing into who we are serving. And I think we just figured that out better.

[Adam Schaefer]

And so what's, here's what we did. So here's what happened, right? So since we launched the first Mass 15, it was so popular, so much great reviews, people were getting such great results is we created a bunch more. So we have the original mass 15 and we have mass 15 performance which has an athletic bent. We have maps 15 muscle mommy. This is based off of our popular Muscle Mommy program. We have maps 15 strong. There's a strongman element, mass 15 symmetry. So a lot of unilateral like one arm, one leg type of work for balance. Maps 1540 plus. So the exercises and programming geared to the 40 plus audience and then mass 15 power lift for people that want to get really, really strong at bench press, deadlift and squat. And the average Maps 15 customer owns 3 to 4 of these and rotates them and are finding that they're doing them nonstop. So here's what we did. We're going to do a buy one, get one free. We took the least expensive maps 15 program which is $107. You get one so you can pick any one of them and you get another one for free. So buy one get one free. It's happening right now. You go to maps15bogo b o g o.com pick one, get another one for free. You can do this many times you want. Go check it out.

[Justin Andrews]

Collect them all.

[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 to maximize your overall performance, check out our discounted RGB super [e-mail] 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 [e-mail] 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.