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Mind Pump: Raw Fitness Truth

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpradio, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpumpshow. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com
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Mind Pump: Raw Fitness Truth
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Now displaying: Category: general
1210: How to Eat to Lose Fat & Build Muscle With Jason Phillips 0
Jan 20, 2020

In this episode, Sal, Adam and Justin speak with Jason Phillips about all things nutrition when it comes to losing fat, building muscle and avoiding diet pitfalls.

1209: The Importance of the Anabolic Window, How to Determine If Your Metabolism Is Actually Slow, Protecting Your Body from Repetitive Movement Injuries & More 0
Jan 18, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether it is better to drop a rep and increase weight by a larger amount, or progress with smaller fractional plates, how to determine if your metabolism is slow,  whether not eating right after a workout slows down progress, and exercises to keep your back strong and healthy.

  • How we all have that overly friendly friend, ‘Bro Code’ rules & MORE. (4:01)
  • Is Sal’s brother the best ChiliPad salesman ever?! (11:51)
  • The online mattress market is massive! (14:30)
  • Mind Pump is sold on Walmart. (21:04)
  • Jeff Bezos is catching some heat on his Australia donation. (25:51)
  • Nike banning their record-breaking shoe. What are Mind Pump’s thoughts? (28:16)
  • Scientists have created the first living robot! (35:56)
  • Unbelievable instances of animals in the military. (37:49)
  • Are women less likely to receive CPR than men? (41:40)
  • How being a Taco Bell manager is now a viable career choice. (45:56)
  • #Quah question #1 - Is it better to drop a rep and increase weight by a larger amount, or progress with smaller fractional plates? (48:36)
  • #Quah question #2 – If someone is having a hard time losing body fat, how do they determine if it is a slow metabolism or just overeating? (53:16)
  • #Quah question #3 – Is not eating after a workout slowing down my progress? (57:36)
  • #Quah question #4 – Since repetitive movement injuries are so common in the construction world, what kind of lower back work would you suggest to keep our back strong and healthy for years to come? (1:04:10)

Related Links/Products Mentioned

1208: Forgotten Exercises That Work, Hardgainer Weight Gain Hacks, Learning to Love Early Morning or Late NIght Workouts & MORE 0
Jan 17, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about unique or forgotten exercises that are effective, getting enough calories when you are a hard gainer, the minimum macro calorie intake before entering a cutting phase, and tips for success with early mornings or ate evening workouts.

  • Bachelor in Space, hotels in Space & MORE. (6:25)
  • Resistance training and measuring volume. (14:12)
  • Does training to failure result in fewer gains? (19:50)
  • Can the use of a sauna help fight sickness? (21:50)
  • How do you know if you have to supplement with Vitamin D during the winter to build up your immune system? (25:07)
  • The connection between statins and mental health issues. (28:50)
  • Mind Pump correcting their predictions on the Box Office & MORE. (34:00)
  • Pokémon Go bigger than ever! (41:07)
  • How to handle your kids and their strong feelings. (45:52)
  • #Quah question #1 – I started doing daily stomach vacuums for the first time about a month ago and have seen significant results in a short period of time. What other unique or forgotten exercises should I be doing that will have similar benefits and results? (51:44)
  • #Quah question #2 – I'm a hardgainer and have read your hardgainer guide. My issue is still getting enough calories while not eating junk. Would you recommend a weight gainer if it’s from a great company like Legion? (1:00:16)
  • #Quah question #3 – What is the minimum macro calorie intake you would like to see an individual at before they enter a cutting phase? What would you consider ideal? (1:12:41)
  • #Quah question #4 – With my schedule, the only time I have available to go to the gym is either early mornings or really late evenings. I have always had my best feeling and progress in the gym around mid-day. Do you have any tips for success with these time of day workouts? (1:18:45)

People Mentioned

Related Links/Products Mentioned

1207: Five Ways to Lose Weight Without Counting Calories 0
Jan 16, 2020

In this episode, Sal, Adam and Justin go over five ways to lose weight without having to track or count calories.

  • What to do if macro counting is too hard? (3:23)
  • Energy cannot be created or destroyed. Why calories are important. (5:20)
  • What are macros and why they are important? (7:54)
  • Why do we demonize fat? (9:28)
  • Analyzing the human psyche while hungry. (12:00)
  • The Five Strategies to Weight Loss without Counting Calories. (15:58)
    • #1 - Drinking more water. (16:36)
    • #2 - Changing HOW you eat. (22:07)
    • #3 – ADDING more protein and vegetables. (28:23)
    • #4 – Improving the quality of your sleep to control appetite. (37:38)
    • #5 – Eliminating heavily processed foods from your diet. (45:31)

Related Links/Products Mentioned

1206: Reasons to Avoid Smith Machine Squats, The Net Carbs Myth, How to Protect Your Knees When Squatting & Lunging & More 0
Jan 15, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether squats and lunges are bad for your knees, squatting on a Smith machine, how to setup and execute a close grip bench press, and using net carbs when counting your macros.

  • XFL comeback date is set. Will the guys be watching? (5:54)
  • Old ‘fit’ awesome looking people. (8:37)
  • Do you communicate with the intent to impress or influence? (14:34)
  • Old people rage stories. (17:03)
  • Why is Gwyneth Paltrow selling a candle that smells like a certain body part? Would the guys buy it? (21:57)
  • Sex after kids. (28:22)
  • Mind Pump reminisces on Rush and their drummer Neil Peart. (34:56)
  • Sal’s a big ‘wing’ guy. (37:52)
  • Tesla hitting new highs in the stock market! (40:45)
  • Can a wristband tell you what you should and shouldn’t eat based on your DNA? (42:47)
  • #Quah question #1 – Are squats and lunges bad for your knees? (47:03)
  • #Quah question #2 – Is squatting on a Smith machine still beneficial if your gym doesn’t have a free weight squat rack? (54:13)
  • #Quah question #3 – Apart from the hand position, how are the setup and execution a close grip bench press and a standard bench press different? (1:00:19)
  • #Quah question #4 – Can you explain net carbs? Is this even important to consider when counting your macros? (1:03:11)

People Mentioned

 

Related Links/Products Mentioned

1205: Do the Risks of HIIT Training Outweigh the Benefits? 0
Jan 13, 2020

1205: Do the Risks of HIIT Training Outweigh the Benefits?

  • The growing trend of High-Intensity Interval Training (HIIT). (1:50)
  • What is HIIT? (4:10)
  • HOW did it get big so fast and WHY did people start using it? (5:20)
  • The detriments of HIIT training for beginners. (10:10)
  • The Four Problems and Mistakes Made with HIIT Programs. (15:30)
    • #1 – NOT incorporating Priming properly. (16:10)
    • #2 – NOT having proper programming. (25:06)
    • #3 – Form is NOT at the top of your hierarchy chart. (31:26)
    • #4 – Does NOT prioritize recovery. (37:17)
  • Is HIIT training RIGHT for you? Do the risks outweigh the benefits? (44:51)
  • How does Mind Pump incorporate HIIT training? (48:30)

People Mentioned

 

Related Links/Products Mentioned

1204: Ways to Avoid the Yoyo Dieting Trap, Knowing When to Add More Weight to Your Lifts, How to Adjust Your Workout If You Think You Are Overtraining & More 0
Jan 11, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about transitioning to a lower volume or intensity workout routine if you believe that you’re overtraining, how to tell when you are ready to add more weight to a lift, tips to avoid falling into yoyo dieting, and mindfulness around technology, social media and audio media such as podcasts and audiobooks.

  • Justin’s unknown food intolerances. (5:32)
  • Impossible Foods expanding their reach. (9:42)
  • The value of Organifi’s Green Juice when you’re not getting enough vegetables, Mind Pump’s go-to vegetables & MORE. (11:44)
  • Building a good relationship with exercise by working out from home first. (19:50)
  • What’s the deal with Iran? (24:44)
  • How attention is the new commodity, tech companies and their access to our data & MORE. (27:07)
  • Dave Chappelle is on another level. (33:49)
  • The value of losing. (36:07)
  • What will they come up with next when it comes to weight loss? Enter the IG balloon. (41:54)
  • #Quah question #1 – How should you transition to a lower volume or intensity workout routine if you believe that you’re overtraining? (49:12)
  • #Quah question #2 – I'm about to move on to Phase 2 of MAPS Starter and I was wondering how I can tell when I’m ready to add more weight to a lift? Is it once I can do 12 reps with the current weight? (55:22)
  • #Quah question #3 – You guys often mention how people who lose a lot of weight fast are, in a way, doomed to gain it back and then some. As someone who has done this, what tips can you give me to avoid falling into yoyo dieting? (1:01:14)
  • #Quah question #4 – You guys do a great job preaching mindfulness around technology and social media use. Do you think we should do the same for audio media such as podcasts and audiobooks? (1:08:38)

People Mentioned

 

Related Links/Products Mentioned

1203: Ways to Keep Your Metabolism High When Dieting, Overcoming Wrist Pain, When to Use Multivitamins & MORE 0
Jan 10, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about cutting without ruining your metabolism, what can be done about wrist pain, whether you should train powerlifting, performance, bodybuilding and corrective all in the same session and if supplementing with a multivitamin is necessary.

  • Sal’s old man moment. (5:35)
  • Adam’s jab to Justin while wrestling with his son. (12:30)
  • The guys talk about the terrible fires in Australia and how you can help donate. (16:10)
  • Can a lamp make reading easier for those with Dyslexia? (17:55)
  • Mind Pump makes their predictions on blue light blocking glasses. (20:05)
  • New XFL rule changes to offer a faster pace/more excitement to compete with the NFL. (23:39)
  • Mind Pump on the Red Sox/Astros cheating scandal. (29:45)
  • Justin opens up on his recent improv classes and his motivations behind it. (32:50)
  • Mind Pump talks more on the Golden Globes. (40:32)
  • Sal’s theory on why the Pentagon does not want Military personnel to take at-home DNA tests. (43:10)
  • Sal’s ‘Magic Spoon’ experiment. (47:29)
  • #Quah question #1 – How do you cut without ruining your metabolism? (51:42)
  • #Quah question #2 - What can I do about wrist pain? My wrists always hurt after certain lifts such as front squats. Is there a way to strengthen my wrists or is it a mobility issue? (1:00:42)
  • #Quah question #3 - Should you train powerlifting, performance, bodybuilding and corrective in the same session? (1:05:40)
  • #Quah question #4 – The is a lot of controversy around the use of multivitamins. I take one of the best green powders on the market and my nutrition is fairly diverse. Is supplementing with a multivitamin necessary and if so when and why? (1:11:59)

People Mentioned

Related Links/Products Mentioned

1202: Why New Year's Resolutions Don’t Work (& What to Do About It) 0
Jan 9, 2020

In this episode, Sal, Adam and Justin talk about New Year's resolutions and the many reasons they do not work and what you can do to achieve your goals in 2020.

  • How Vuori has saved the podcast + brands that are making a comeback. (3:53)
  • The New Year’s rush is here! (7:01)
  • Why New Year’s resolutions DON’T work. (10:36)
  • Top Reason’s why New Year’s Resolutions are NOT Successful (& the Solutions to Them).
    • Your goals are too BIG and general. (14:25)
    • Not enhancing your current habits and behaviors. (21:00)
    • Making things too HARD on yourself. (29:00)
    • Focusing on behaviors rather than goals. (34:08)
    • Failing to change your environment. (42:26)
    • Using the wrong metrics to gauge your success. (49:37)

Related Links/Products Mentioned

1201: How to Use Isometric Holds to Improve Your Gains, The Problem With Health & Fitness Goals, The Importance of a Lower Resting Heart Rate & MORE 0
Jan 8, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about why it is so hard for people to stick to their health and fitness goals, the benefits of isometric holds, why fit people have a lower resting heart rate and whether inner thigh workouts are bad for men.

  • Family time in Tahoe with Mind Pump. (6:52)
  • Adam gets schooled by his nephew in video games. (12:22)
  • Justin’s scary snowboarding accident. (15:27)
  • Mind Pump’s holiday fat gain + making meals as a team. (23:47)
  • The benefits of fasting, the value of ATP (Adenosine triphosphate) on the body and how red-light therapy plays a part. (33:07)
  • Mind Pump’s “Wall-E” prediction is coming true! (39:17)
  • The history of Shen Yun. (45:02)
  • Cannabichromene (CBC) and its effects on the body. (48:23)
  • Ricky Gervais roasts the Hollywood elite. (51:55)
  • #Quah question #1 – Why is it so hard for people to stick to their health and fitness goals? (55:46)
  • #Quah question #2 – What are the benefits of isometric holds? For example, a wall-sit. (1:05:15)
  • #Quah question #3 – Can you explain why fit people have a lower resting heart rate and why it’s important? (1:10:53)
  • #Quah question #4 - Are inner thigh workouts are bad for men? (1:15:35)

Related Links/Products Mentioned

1200: Max Schmarzo 0
Jan 6, 2020

1200: Max Schmarzo

  • How to read a research paper as a ‘layman’. (3:52)
    • What is the significance of the sample size? (9:53)
    • What do controls mean? (13:15)
    • What are meta-analyses and why are they important? (16:00)
    • Understanding how adaptation falls into a study. (17:53)
  • The different forms of adaptation. (21:10)
  • The currency stress takes on the body. (24:08)
  • The thin line between safety vs progress. (26:03)
  • Why when we read the research it’s never, WE KNOW, it’s WE KNOW the researchers THINK this might be it. (27:07)
  • What are the differences between recovery and adaptation? (29:30)
  • Inflammation: The good and the bad. (34:53)
  • Popular recovery tools: The benefits, who they are good for & MORE. (45:18)
    • Sauna: The exercise mimicking modality. (45:32)
    • Cold Therapy: The phycological modality. (52:00)
    • Glutamine and Lucine. (55:30)
    • BCAA’s. (57:16)
    • Creatine. (59:36)
  • What supplements and recovery tools does he implement into his life? (1:05:25)
  • Heart Rate Variability (HRV) 101: The check engine light for your autonomic nervous system. (1:12:09)
  • What is in the pipeline business-wise? (1:20:13)

Featured Guest/People Mentioned

Related Links/Products Mentioned

1199: Ways to Avoid Butt Wink When Squatting, Tips For Getting Back Into Fitness After a Break, The Ideal Fat to Muscle Gain Ratio When Bulking & MORE 0
Jan 4, 2020
  • Mind Pump on one-hit wonders. (4:10)
  • What’s going on with the matching Christmas pajamas?! (6:45)
  • Adam gets the stink-eye from Catrina. (8:00)
  • Mind Pump recommends You on Netflix. (10:30)
  • Sal shares economic statistics that will blow your mind! (11:55)
  • How US colleges are turning students' phones into surveillance machines. Is this good or bad? What are the current challenges the guys are experiencing with their kids? (16:21)
  • The ‘duct-taped banana’ phenomenon. (29:40)
  • Introducing Mind Pump’s newest partner, Legion Athletics. (32:42)
  • Mind Pump makes their predictions on the CBD craze. (38:40)
  • #Quah question #1 – What are some ways to improve your squat depth and not have ‘butt wink’? (48:41)
  • #Quah question #2 – When doing a bulk phase, how much body fat is too much to gain? What is the ideal fat to muscle gain ratio? (56:59)
  • #Quah question #3 – How does one get back into nutrition and training after going through a severe traumatic experience? I have taken a break for a month and I am wondering if decreasing the weight or reps is the best way to bring myself back up to where I was before training and nutrition-wise? (1:04:08)
  • #Quah question #4 – Through your years of personal training and experience, what is one major thing each of you has changed your opinion on regarding fitness and/or nutrition? (1:11:49)

People Mentioned

 

Related Links/Products Mentioned

1198: Mixing Rep Ranges In a Workout, Relieving Back & Neck Pain, The Post Workout Cool Down & MORE 0
Jan 3, 2020

1198: Mixing Rep Ranges in a Workout, Relieving Back & Neck Pain, The Post Workout Cool Down & MORE

  • The meaning of the terms Rock N’ Roll, batwing & MORE. (4:28)
  • Are we able to identify if someone is sick by simply looking at their face? (9:00)
  • Adam continuing to ruffle feathers with the ‘health at every size’ movement posts. (12:19)
  • What is the secret to longevity? (24:06)
  • Mind Pump making the case for mutual combat. (27:32)
  • A professional bodybuilder decides to marry his sex doll. What’s next?! (30:13)
  • The differences between ‘Heritage Pork’ and regular pork? (33:24)
  • How to use Rhodiola if trying to ween off caffeine. (37:00)
  • Should we replace mental health meds with exercise? (39:10)
  • #Quah question #1 – Is it counterproductive to do low reps and high reps in the same workout in terms of strength and hypertrophy? (43:28)
  • #Quah question #2 – You talk about warm-up's, but what about warm-downs? (47:34)
  • #Quah question #3 – I have a persistent knot on my left side of my neck and a knot on the right side of my back. I get relief when I work out, but the pain returns when I finish exercising. How can I better target these areas to relieve pressured stress? (52:06)
  • #Quah question #4 – I have heard that pronation distortion can be caused by not doing enough ab work. I have severe pronation distortion, but I train my abs 2-3 times a week and have a 6-pack. Are there any other causes of this distortion? Are there any other ab exercises that correct it? (55:54)

People Mentioned

 

Related Links/Products Mentioned

 

1197: Four Steps to Creating a Successful Podcast 0
Jan 2, 2020

1197: Four Steps to Creating a Successful Podcast

  • The explosion and growth of podcasting! (2:00)
  • How streaming is KING and cable/radio are dying. (5:23)
  • The unlimited bandwidth of technology and low barrier to entry. (6:53)
  • The HIGH conversion rate of podcasts and creating targeted markets. (8:00)
  • Finding advertisers that match your audience. (11:48)
  • Audio is the future. (15:13)
  • Sound bite conversations vs long-form conversations. (16:00)
  • Four Steps to Creating a Successful Podcast.
    • #1 – Be an EXPERT and provide VALUE. (22:21)
      • Invest in quality sound. (28:08)
    • #2 – Be authentic and vulnerable. (31:54)
    • #3 – Be consistent. (38:08)
      • How your title matters! (42:38)
      • Practice, practice, practice. (44:43)
    • #4 - Encourage community. (48:30)
      • The lifetime value of a customer. (51:55)

People Mentioned

 

Related Links/Products Mentioned

1196: Stair Climbing to Build The Butt, Eating Healthy On a Budget, Identifying Upper Cross Syndrome & MORE 0
Jan 1, 2020

1196: Stair Climbing to Build the Butt, Eating Healthy on a Budget, Identifying Upper Cross Syndrome & MORE

  • Adam opens up about his non-existent workouts. (5:58)
  • Mind Pump HQ is under construction. (9:10)
  • Mind Pump gets nostalgic about old movies of the past. (13:09)
  • The importance of challenging your ideas and having a sense of humor. (21:02)
  • The myth of ‘easier’. (29:02)
  • What are terpenes? How they play a BIG role when it comes to the ‘entourage effect’. (36:15)
  • Tips and strategies to boost your immune system during the cold season. (40:29)
  • #Quah question #1 – How can stairs be used to lift the glutes for someone who lives in a multi-level setting? (46:13)
  • #Quah question #2 – If someone is already healthy and feels good, how can you tell if the addition of a green supplement is working? (52:22)
  • #Quah question #3 – As a 19-year-old college student who is trying to save money, I am struggling whether it’s worth it to buy organic grass-fed groceries? (57:10)
  • #Quah question #4 – How do you know if you are suffering from upper cross syndrome? (1:02:30)

People Mentioned 

 

Related Links/Products Mentioned

1195: Three Steps to Sculpting the Ultimate Physique 0
Dec 30, 2019

In this episode, Sal, Adam and Justin outline the top three essential steps to sculpting your ultimate physique.

  • The parallels between functionality and performance. (1:51)
  • What is considered aesthetic? (4:19)
  • The appealing nature of balance and symmetry. (5:45) 
  • How fat with muscle looks better than just body fat. (8:40)
  • You have control over how you want your body to look. (11:06)
  • Three Steps to Sculpting the Ultimate Physique.
    • #1 - Developing a better mind to muscle connection. (14:18)
      • Focusing on adding isolation exercises to your programming. (19:03)
      • Working on mobility to connect to target muscles. (23:45)
      • The significance of slowing down your negative and getting a good pump. (25:27)
    • #2 – Picking the RIGHT exercises. (30:48)
      • What are the best exercises to build muscle? (32:16)
      • Best isolation/compound exercises for the Chest. (33:26)
      • Best isolation/compound exercises for the Back. (36:18)
      • Best isolation/compound exercises for the Shoulders. (39:28)
      • Best isolation/compound exercises for the Glutes. (44:07)
      • Best isolation/compound exercises for the Hamstrings. (47:46)
    • #3 – Prioritizing frequency over intensity in your programming. (50:22)
      • The importance of exercise order. (53:24)
      • The value in tracking volume. (56:11)

People Mentioned

 

Related Links/Products Mentioned

1194: Using Unilateral Training to Kickstart Gains, When to Add Box Squats to Your Training, What Muscle Soreness Really Means & MORE 0
Dec 28, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about when it is beneficial to train purely unilateral, judging progress based on soreness, the benefits of box squats vs. conventional squats and causes of the obesity epidemic.

  • Mind Pump’s favorite candy bars. [3:52]
  • Mind Pump recaps the Bill Burr show. (7:21)
  • Does having a dark sense of humor correlate to high intelligence? (9:30)
  • Mind Pump reminisces on their Vegas experiences: The good, the bad and the ugly. (11:48)
  • Tesla’s stock is exploding! (21:18)
  • Proceed with caution: Mind Pump on the documentary Don't F**k With Cats on Netflix. (23:32)
  • Are serial killer numbers on the decline? (26:45)
  • How Organifi’s vegan protein products stand above the rest. (29:30)
  • Why are millennials leaving the church and not coming back? (30:58)
  • How the media portrays being a parent in our current society. (38:17)
  • Mind Pump’s go-to Christmas movies. (41:33)
  • #Quah question #1 – Would it be beneficial to train purely unilateral for a phase or two to combat imbalances and increase overall strength? (45:40)
  • #Quah question #2 – How reliable is it to judge progress based on soreness? Is it possible to be sore and not be making progress in terms of building muscle? (52:14)
  • #Quah question #3 – I see the Westside Barbell guys doing heavy box squats. Is there a benefit to this compared to conventional squats? If so, what and why would you incorporate it into a program? (59:01)
  • #Quah question #4 – What are some causes of the obesity epidemic? (1:05:38)

People Mentioned

Related Links/Products Mentioned

1193: Ways to Get Rid of Lower Belly Pooch, The Wisdom of Food As Medicine, Training Differences Between Men & Women & MORE 0
Dec 27, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about getting rid of bottom belly pooch, whether men and women can follow the same strength and muscle building programs, the “food is medicine” notion, and advice on how to balance being a husband, father, and trainer while keeping own fitness up.

  • Are influencers losing their power? (4:27)
  • How can the fitness community ‘influence’ the unreachable people? (9:07)
  • How Felix Gray glasses provide the benefits yet don’t change the world around you. (13:21)
  • Magic Spoon, providing a healthier option for the non-fitness person. (15:10)
  • Justin’s first take on the new Star Wars movie. (19:14)
  • Mind Pump talks about politics and the latest impeachment proceedings. (24:55)
  • The ground-breaking effects of curcumin on Alzheimer's disease. (33:40)
  • Exercise and its positive effects on the brain. (36:58)
  • The impact of exercise priority on the body. (41:16)
  • #Quah question #1 – How do I get rid of that bottom belly pooch because it is really annoying? (42:36)
  • #Quah question #2 – Can men and women follow the same strength and muscle building programs or should different approaches be taken? (50:57)
  • #Quah question #3 – What’s your guy’s opinion on the “food is medicine” notion? (53:52)
  • #Quah question #4 – I am a new parent and also trainer. Do you have any advice on how to balance being a husband, father, and trainer while keeping my own fitness up? (1:02:48)

People Mentioned

 

Related Links/Products Mentioned

1192: Mind Pump 2019 Year in Review 0
Dec 26, 2019

In this episode, Sal, Adam and Justin reminisce and review the highlights and best interviews of 2019.

  • Mind Pump gets sentimental and reminisces over the highlights of 2019. (1:41)
  • Adam becomes a father! (4:00)
  • Recapping the best moments of the Mind Pump Live events. (9:37)
  • Justin’s once in a lifetime opportunity to fly in an F16 Thunderbird. (13:41)
  • Adam’s neat experience visiting Organifi Headquarters. (17:15)
  • The impact of ‘train the trainer’ talks. (18:43)
  • Will Sal write a book?! (19:21)
  • Mind Pump’s Top 10 Guests of 2019. (20:10)
    • #1 – Bishop Robert Barron. (21:33)
    • #2 – Mark Manson. (25:02)
    • #3 – John Brenkus. (28:07)
    • #4 – Joe DeFranco. (31:07)
    • #5 – Nir Eyal. (34:30)
    • #6 - Marc Weinstein. (37:29)
    • #7 – Raja Dhir. (39:42) 
    • #8 – Sanjay Rawal. (41:32)
    • #9 – Dr. Arthur Brooks. (43:52)
    • #10 – Dr. Jolene Brighten. (48:05) 
  • Least impactful interviews of the year. (52:57)
  • Most surprising interviews of the year. (58:35)

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1191: How to Build More Muscle Using Trigger Sessions, Techniques to Develop Powerful Forearms, Improving Your Relationship With Sugar & MORE 0
Dec 25, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about favorite ways to develop forearms, the optimal way to program trigger sessions, top tips to help clients who have trouble with sugar, and whether a plant-based diet superior to a meat-based diet.

  • The risk and reward of each sport. (5:12)
  • Coca-Cola launches subscription service. (13:48)
  • Why supplement stores are NOT a good investment. (18:10)
  • Not all CLA (Conjugated Linoleic Acid) products are created equal. (23:46)
  • Butcher Box debunks the myth they are grass-fed, grain-finished. (26:52)
  • Justin’s kids say the darndest things. (28:15)
  • The latest special offer from NCI (Nutritional Coaching Institute) for Mind Pump listeners! (30:48)
  • Why novelty matters when it comes to rest periods between sets. (34:22)
  • How training to failure has its place. (37:57)
  • Why the most impactful thing on your sleep is the brightness of the light. (39:52)
  • #Quah question #1 – What are your favorite ways to develop forearms? (43:41)
  • #Quah question #2 – Is there an optimal way to program trigger sessions? For example, should we do similar exercises and accessory movements to the lifts we did during our heavy sessions the day before? (52:11)
  • #Quah question #3 – What are your top tips to help clients who have trouble with sugar and tend to binge and restrict? How do I help them find a balance between being able have a little something once in a while without going crazy? (1:02:56)
  • #Quah question #4 – Is a plant-based diet superior to a meat-based diet? (1:14:42)

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1190: 3 Ways to Transform a Skinny Fat Body 0
Dec 23, 2019

In this episode, Sal, Adam and Justin go into detail how to transform an unhealthy "skinny fat" body.

  • The growing epidemic of the ‘skinny fat’ population. (1:55)
  • What are the characteristics of a ‘skinny fat’ person? (4:50)
  • What is visceral fat and how does it impact the body? (6:45)
  • The different types of ‘skinny fat’ people. (12:30)
  • What is their greatest hurdle? (15:10)
  • Strength is an indicator of health. (17:13)
  • 3 Ways to Transform a Skinny Fat Body.
    • #1 – Getting stronger and building muscle through resistance training. (18:20)
    • #2 – Eating more protein. (26:20)
    • #3 – Sleep and stress management. (37:29)

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1189: The Importance of Progressive Overload for Muscle Growth, Overcoming Gym Addiction, Helping Older People Get Back In Shape & MORE 0
Dec 21, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether progressive overload is important for hypertrophy, different methods to progress and increase squat range of motion, going to the gym when hurt, routines and techniques to get a 65-year-old back into shape.

  • The attractive quality of self-awareness. (4:14)
  • Sal is NOT pleased with his complex. (19:26)
  • The benefits of hemp oil and the antidotes it has helped treat. (24:49)
  • Protein, the magic macronutrient. (29:58)
  • How Vuori is superior to the other athleisure brands. (34:04)
  • Do mothers and babies' brainwaves synchronize when the mother is happy? (36:20)
  • Why is Justin borrowing cash from his son?! (40:17)
  • Mind Pump appreciates clever branding and marketing. (42:36)
  • Mind Pump’s take on how Kumail Nanjiani got jacked for his latest role. (46:04)
  • Mind Pump recommends The Marvelous Mrs. Maisel on Prime Video. (50:43)
  • #Quah question #1 – Is progressive overload as important for hypertrophy? Or is stressing the muscle as hard as you can each workout sufficient? (53:13)
  • #Quah question #2 – They say if you are tall you are at a natural disadvantage for squats. Can you discuss different methods to progress and increase range of motion?  Will I hit a point where I can’t advance any further doing high bar back squats? (1:04:55)
  • #Quah question #3 – I’m addicted to the gym and going 6 times per week, even when I’m hurt. Is this good or bad? (1:16:05)
  • #Quah question #4 – I want to help my 65-year-old father get back into shape. He has arthritic knees and pain in his lower back, which I believe is due to weight gain. What are some routines or techniques you would suggest to get started? (1:21:51)

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1188: Why Some People Build Muscle Faster (Not Just Genetics), the Value of Adding High Reps to Your Workout, How Long to Rest Between Sets & MORE 0
Dec 20, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about why it’s easier for some people to build muscle than others, why strength training requires more rest than hypertrophy training, if there is ever a need to go above 12 reps, and strategies to avoid burnout as a trainer.

  • Sal is getting married!! (5:00)
  • There is now a dating app based on genetic matching! (15:06)
  • Mind Pump is ending their relationship with Skinny Dipped. What will Justin do?! (23:03)
  • Good old-fashioned advice. If you follow these three steps, you will stay in the middle class. (24:12)
  • Are Italians the world’s most healthy people? (26:30)
  • Mind Pump talks about politics. (29:53)
  • Did dinosaurs have feathers? (37:12)
  • Happy 5th anniversary to Mind Pump!! Come join the celebration at Organifi HQ. (41:38)
  • #Quah question #1 – Why do you think it’s easier for some people to build muscle than others? Does it always come down to genetics? (46:22)
  • #Quah question #2 – Why does strength training require more rest than hypertrophy training? Or is it that it is much more demanding? (56:23)
  • #Quah question #3 – Is there ever a need to go above 12 reps or are you wasting your time after that? (1:03:18)
  • #Quah question #4 – What are some strategies to avoid burnout as a trainer and tips for making time to train yourself? (1:07:26)

People Mentioned

 

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Are There Heavy Metals In My Protein Powder? - Organifi

1187: Four Ways to Build an Impressive Back 0
Dec 19, 2019

In this episode, Sal, Adam and Justin talk about four areas to focus on and train to build an impressive back.

  • How building an impressive back makes you stand out among the crowd. (1:40)
  • The importance of developing a strong back evolutionary speaking and for overall health. (4:45)
  • What muscles make up the back? (7:30)
  • Four Ways to Build an Impressive Back. (8:40)
    • #1 – Rowing action of the muscles of the back. (9:27)
      • Proper row mechanics. (11:50)
      • When people neglect rows, what do their backs look like? (19:05)
    • #2 – Being able to do a pull-up or pull-down. (21:01)
      • Proper pull-down mechanics. (23:57)
      • Proper pull-up mechanics. (26:35)
    • #3 – Extension movements to strengthen the back. (33:30)
      • Proper mechanics and benefits of the deadlift. (34:30)
      • Where does most chronic low back pain come from? (40:02)
      • Proper mechanics of Good Mornings. (41:21)
    • #4 – Stabilizing the back with proper movements. (43:38)
      • The proper mechanics of the Farmer’s Walk. (47:25)
      • The proper mechanics of the Suitcase Carry. (49:39)
      • Laying the foundation for the back with active planks. (50:54)
      • What does it look like when you don’t stabilize your back? (54:14)

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1186: When Cardio Prevents Muscle Gain, Adjusting Weight & Reps as You Age, Fitness Trend Predictions & MORE 0
Dec 18, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about using lighter weight and higher reps to help prevent injury as you age, the amount of cardio can you do each week and still see muscle gain, whether it is true that if you don’t use it, you lose it, and industry bubbles that will be bursting soon.

  • Mind Pump on reaching mainstream status and breaking the health/fitness stigmas in the process. (4:42)
  • Cordyceps and construction workers. (15:37)
  • Nature is crazy! (18:17)
  • What Mind Pump is currently watching on Disney+. (20:35)
  • How ChiliPad has disrupted the mattress market. (25:17)
  • Mind Pump stands corrected. (28:30)
  • 'Penis fish' taking over a California beach. (29:24)
  • How will the movie theater industry survive in this current climate? (31:31)
  • #Quah question #1 – My head trainer states that as you get older you should use a lighter weight and higher reps to help prevent injury from going too heavy. Is there any truth to that? (36:54)
  • #Quah question #2 – How many hours of cardio can you do each week and still see muscle gain? (45:11)
  • #Quah question #3 - Is it true that if you don’t use it, you lose it? (51:28)
  • #Quah question #4 – What is a bubble in any industry that you feel will be bursting soon? (55:55)

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