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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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1430: Why Everyone Should Deadlift 0
Nov 23, 2020

In this episode, Sal, Adam & Justin discuss why the deadlift is one of the most effective exercises you can do.

  • Why should you deadlift? (2:55)
  • A fundamental movement that is still relevant today. (5:32)
  • The myths surrounding the deadlift. (8:18)
  • Why a deadlifters body doesn’t always have a large waist. (12:14)
  • The importance of having confidence if you are a trainer. (15:24)
  • How the body responds to the environment you present it in. (17:20)
  • The crossover benefits into the real world. (21:40)
  • An excellent exercise for beginners! (22:30)
  • The value of the isometric aspect of the exercise. (27:37)
  • Practice the movement to rid yourself of default patterns. (30:16)
  • Deadlifts build strong hands! (32:36)
  • How deadlifts build a bulletproof back. (36:32)
  • Make sure to modify your intensity. (41:37)

Related Links/Products Mentioned

People Mentioned

1429: The Truth About Powerbuilding Workouts, When Zercher Squats Are Better Than Front Squats, Working Out for Fun & More 0
Nov 21, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effectiveness of powerbuilding, the value a Zercher squat provides that a front squat doesn’t, the best program for someone who wants to maximize benefits while losing weight, and when it is advisable to go “off script” for the sake of fun when following a workout program.

  • A wonderful practice of accepting the way things are. (5:12)
  • Why black markets exist in the first place, the COVID impact & MORE! (6:55)
  • Everyone is jumping on the Parler train. (19:57)
  • New segment alert! The 3rd Rail with Sal Di Stefano. (23:04)
  • Adam, the butt of the joke. (24:09)
  • Banana pumpkin protein muffins by Organifi. (29:35)
  • Studies with Sal. (32:34)
  • How Public Goods is crushing amid the pandemic. (38:43)
  • Recycling is NOT what it used to be. (41:02)
  • Mind Pump Recommends, Wayne on Prime Video. (42:57)
  • Soaking in the moments with your kids. (45:03)
  • #Quah question #1 - How effective is power building? (49:24)
  • #Quah question #2 – What value does a Zercher squat provide that a front squat doesn’t? I find the pain of the bar, in the crook of my arms for Zercher squat, limits the weight I can lift way before my muscle strength does. So, I wonder if I should front squat instead? (55:49)
  • #Quah question #3 – What program would you recommend for someone who wants to maximize benefits while losing weight? I don’t want to lift just to maintain muscle. I want to improve other things at the same time. I’d imagine something like MAPS Performance would be good because it would help maintain muscle while also improving other athletic factors that won’t be minimized during weight loss. (1:00:23)
  • #Quah question #4 - When following a program, when it is advisable to go “off script” for the sake of fun? (1:04:23)

Related Links/Products Mentioned

People Mentioned

1428: The Importance of Exercise Tempo, Smith Machines Vs. Free Barbell Weights, How to Navigate Mind Pump Resources & More 0
Nov 20, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how exercise tempo affects the aesthetics of resistance training, how Smith machines compare to free barbell weights, eating in a surplus on off days when bulking, and how to navigate Mind Pump’s library of instructional videos, free resources, workout programs, and advice.

  • Mind Pump has ‘faces’ for a podcast. (5:50)
  • This is 40, Adam and Catrina’s birthday weekend. (7:13)
  • Fun Facts with Justin. (22:08)
  • The lack of sleep that is going on at the Di Stefano household. (23:33)
  • The controversy surrounding Baby Yoda. (25:20)
  • The latest on the COVID vaccines. (28:21)
  • Mind Pump HQ getting hooked up with new PRx gear. (32:03)
  • The logic behind indoor/outdoor gyms. (35:25)
  • Felix Gray blue-blocking glasses and their benefits to kids' behavior, homeschooling & MORE. (38:04)
  • #Quah question #1 – How does exercise tempo affect the aesthetics of resistance training? (48:25)
  • #Quah question #2 - Smith machines versus free barbell weights? (54:30)
  • #Quah question #3 – While bulking on three times a week routine, should we eat in a surplus on off days as well? (58:55)
  • #Quah question #4 – With Mind Pump being a treasure trove of instructional videos, free resources, workout programs, and advice, how would you help a beginner with a list of imbalances, mobility issues, and proper movements, etc.? Help them dive into something like correctional exercise and mobility without being overwhelmed? There are MAPS Prime, Prime Pro, and hundreds of videos posted on Mind Pump TV alone. Where would you get them to start? (1:02:27)

Related Links/Products Mentioned

1427: Don’t Make These 6 Bulking Mistakes 0
Nov 19, 2020

In this episode, Sal, Adam & Justin discuss how to bulk and the mistakes to avoid.

  • Let’s talk bulking during the holidays. (3:23)
  • The misconceptions around bulking. (5:35)
  • Don’t Make These 6 Bulking Mistakes.
  • #1 - Consuming junk food to meet your macros. (7:33)
  • #2 - Not tracking and hitting protein intake. (19:24)
  • #3 – Bulking for too long. (22:34) 
  • #4 – Paying attention only to the scale. (27:00)
  • #5 – Not meal prepping in advance. (35:38)
  • #6 – Improper training. (40:08)

Related Links/Products Mentioned

1426: Good Fats Vs. Bad Fats, How to Get a More Restful & Regenerative Night’s Sleep, The Benefits of Power Cleans & More 0
Nov 18, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the benefits of power cleans, the part of sleep that is best for recovery, whether there are “good” fats and “bad” fats, and managing fitness lifestyle, business, and fatherhood.

  • Mind Pump Debates: Sony versus Xbox. (5:44)
  • Mind Pump going ‘hard’ on Parler. (9:28)
  • Will there be a mandatory vaccine? (12:10)
  • Hypocrisy at its finest. (17:30)
  • How Jessica is bouncing back post-pregnancy. (18:55)
  • Nerd News with Sal. (20:53)
  • Mind Pump Investments: Predictions for Disney stock. (25:42)
  • Whale watching with The Andrews. (27:32)
  • Maximus loves Magic Spoon too! (30:42)
  • Courteney Andrews the roaster. (34:19)
  • Be careful what you say around children. (35:44)
  • ChiliPad to the rescue! (39:08)
  • #Quah question #1 – Are power cleans worth the try? What do they benefit? (41:55)
  • #Quah question #2 – I struggle to sleep more than 7 hours a night. Which part of sleep is best for recovery? Is it possible to increase just that part, such as deep sleep? If so, how? (47:01)
  • #Quah question #3 – Can you guys break down the whole back and forth of “good” fats versus “bad” fats? Saturated versus unsaturated fats? I thought a macro is a macro. (52:09)
  • #Quah question #4 – How do you manage fitness, lifestyle, business, and being a father? I know you all make it seem seamless, but I struggle with maintaining my fitness, work, and being a father. (56:42)

Related Links/Products Mentioned

People Mentioned

1425: How to Produce the #1 Fitness Podcast in the World (The Story of Doug) 0
Nov 16, 2020

In this episode, Sal, Adam & Justin interview their producer, Doug Egge, about his upbringing, life experiences and the journey that led him to partner with them and create Mind Pump.

  • The values and morals that built the foundation. (4:40)
  • Living up to his brother’s standards. (11:30)
  • How he chose to follow the path less likely. (16:00)
  • Reconnecting to his childlike wonder. (20:19)
  • Take yourself out of your comfort zone and DO SOMETHING CRAZY! (21:51)
  • Where does his relationship with money come from? (25:21)
  • The HUGE lesson learned the hard way. (30:00)
  • How his daughter stole his heart. (39:21)
  • When did he fall in love with fitness? (47:25)
  • When Doug met Sal. (49:52)
  • The creation of MAPS Anabolic. (55:55)
  • The evolution of the Mind Pump message. (59:04)
  • His experiences of first meeting Adam and Justin. (1:05:12)
  • Becoming the ring leader. (1:08:50)
  • The Mind Pump system of core values. (1:10:15)
  • Stand out moments with Mind Pump. (1:12:32)
  • The silent, but supportive leader. (1:24:58)

Featured Guest/People Mentioned

Related Links/Products Mentioned

 

1424: The Best Way to Get a Higher Vertical Jump, What to Do If You Have Poor Calf Genetics, Why Female CrossFit Athletes Tend to Have Thicker Waists & More 0
Nov 14, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to get a higher vertical jump, favorite old school lifts that don’t see love anymore, whether the calf muscle is mostly determined by genetics and is not as “trainable” as other muscles, and why female CrossFitters usually have thicker waists.

  • Why Mind Pump has more faith in the Disney+ business model. (4:47)
  • Sal is not winning points with Jessica. (7:42)
  • Justin is a content machine! (14:26)
  • Russia continues to troll the US, Bill Gates talk, viral videos & MORE. (17:18)
  • Spotify continues to make BIG moves in the podcast space. (23:50)
  • How Legion has helped Sal wean off caffeine. (25:34)
  • Congratulations to Emily Harrington, the first woman to free-climb El Capitan. (28:32)
  • Why Adam is in the doghouse. (32:05)
  • Gymshark’s “interesting” marketing strategy. (34:32)
  • Another reason why Sal loves ButcherBox. (41:11)
  • The impact of making food more expensive. (42:43)
  • #Quah question #1 – What is the best way to get a higher vertical jump? (45:36)
  • #Quah question #2 - Favorite old school lifts that don’t see love anymore? (53:06)
  • #Quah question #3 - Is it true that the calf muscle is mostly determined by genetics and is not as “trainable” as other muscles in terms of increasing size? (59:06)
  • #Quah question #4 - Why do female CrossFitters usually have thicker waists? (1:03:57)

Related Links/Products Mentioned

People Mentioned

1423: The Benefit of Practicing Vs. Performing Exercises, How to Introduce Strength Training to Older Family Members, When to Turn to Supplements & Medication When Diet, Sleep & Exercise Seem Insufficient & More 0
Nov 13, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the the difference between practicing a squat vs. performing a squat, how to introduce a fragile 65 year old to strength training, where to draw the line between deciding to improve health naturally through diet, exercise, and sleep or using more unnatural methods like supplements and medication, and whether it is ever a good idea to listen to your appetite when it comes to nutrition.

  • How the Caldera Labs face serum is making Adam look 5 years younger. (5:24)
  • Mind Pump Techniques: All about deadlifts. (9:20)
  • Sal’s long night explained. (15:01)
  • Funny Stories with Justin. (19:00)
  • The media versus reality: 2020 Election. (21:56)
  • Sleep deprivation effects, men versus women. (29:39)
  • Why the Organifi green juice trumps the competition. (32:11)
  • Growing pains with Maximus. (34:00)
  • Studies with Sal. (37:50)
  • #Quah question #1 – What's the difference between practicing a squat vs. performing a squat? How does that contribute to overall better physique, mobility, and longevity? (41:50)
  • #Quah question #2 – I have a 65-year-old dad who has never strength trained in his life and is fragile. How would you start introducing him to strength training? (48:19)
  • #Quah question #3 - Where do you draw the line between deciding to improve your health naturally through diet, exercise, and sleep or using more unnatural methods like supplements and medication? How do you strike a balance between these two methods? (53:38)
  • #Quah question #4 - Is it ever a good idea to listen to your appetite when it comes to nutrition? I feel like as long as we eat healthily and don’t completely overdo it, our appetite should be a good indicator of how much food our body really needs. (58:57)

Related Links/Products Mentioned

People Mentioned

1422: How to Build a Sexy Dad Bod 0
Nov 12, 2020

In this episode, Sal, Adam & Justin discuss the popularity of the "dad bod" and how to build a great one.

  • Mind Pump discusses the popularity of the ‘dad bod’ and the stigma behind being ‘jacked’. (4:23)
  • The science behind the ultimate attractive body type. (7:04)
  • What defines a ‘dad bod’? (12:35)
  • The positives of aiming for a ‘dad bod’. (14:40)
  • The mirror versus performance, Mind Pump standards & MORE. (18:12)
  • Why Mind Pump discourages striving for the “magazine look.” (24:17)
  • How to Build a Sexy Dad Bod. (25:25)
  • #1 – Build muscle. (25:42)
  • #2 – Diet strategy. (32:31)
  • #3 – Don't obsess. (39:34)
  • #4 – Play and do stuff. (44:54)

Related Links/Products Mentioned

People Mentioned

1421: How to Develop Rotational Power, Ways to Improve Sperm Count & Motility, How to Properly Breathe When Lifting & More 0
Nov 11, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises for developing rotational power, programming P.E. for students in online schools, how to properly breathe when lifting, and exercises or foods to help with sperm count & motility.

  • Adam’s snafu with the new nanny. (5:07)
  • Baby Aurelius and Maximus updates. (9:32)
  • How Ned has been Sal’s savior. (20:22)
  • Justin’s COVID rant. (22:45)
  • How Adam pulled a Sal at the mall. (23:55)
  • Felix Gray has physical locations! (27:26)
  • The latest on the COVID vaccine. (28:31)
  • Mind Pump gets political. (32:42)
  • The common misconception surrounding effective programming. (36:59)
  • #Quah question #1 – What are the best exercises for developing rotational power? (40:17)
  • #Quah question #2 – How would you program P.E. for students in online schools right now? (47:36)
  • #Quah question #3 – I'm learning how to properly breathe when lifting, but I get distracted when I concentrate on my breathing and it messes up my form. Any advice on how to do both without messing up one or the other since both are important? (52:56)
  • #Quah question #4 – Any particular exercises or foods to help with sperm count & motility? (56:13)

Related Links/Products Mentioned

1420: Counting Calories Makes You Fat With Max Lugavere 0
Nov 9, 2020

In this episode, Sal, Adam & Justin speak with good friend Max Lugavere about why counting calories may actually be making you fat.

  • Don’t put Max in a corner! (2:50)
  • Why the public health crisis will not be solved by math and spreadsheets. (6:00)
  • The importance of learning good habits and behaviors first. (10:34)
  • Why you don’t want to rely on your will power to reach your ultimate body composition. (12:20)
  • Are you metabolically obese? (18:14)
  • How much do micronutrients play into obesity? (21:00)
  • What’s the deal with sugar? (22:06)
  • What are the best satiety macronutrients? (22:37)
  • The theory why you eat more when you are sleep deprived. (25:00)
  • Why you must remove “I CAN’T” from your vocabulary. (26:55)
  • Eat more protein! (30:15)
  • The differences, nutrient wise, between grass-fed versus grain-fed meat/conventional versus pasture-raised eggs & MORE. (32:16)
  • The value of novelty. (37:26)
  • The benefits of the Mediterranean diet. (39:05)
  • What makes the oil unhealthy? (42:25)
  • The order of operations of getting back on a healthy eating track. (48:38)
  • Why low-carb trumps low fat. (54:13)
  • The skinny on time of day eating. (57:44)
  • Max’s go-to processed foods. (59:54)
  • Max’s staple meals. (1:01:55)
  • Support Max by buying his books! (1:04:11)

Featured Guest/People Mentioned 

Related Links/Products Mentioned

1419: The Benefits of Using a Suspension Trainer to Boost Workout Frequency, How to Know If You Are a Beginning, Intermediate or Advanced Lifter, the 5 Most Nutrient Dense Foods & More 0
Nov 7, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether you can use MAPS Suspension movements in place of Focus or Trigger sessions, the qualifying markers in becoming an intermediate lifter, 5 staple foods to incorporate into your diet to cover the most nutritional needs, and training people with body dysmorphia.

  • Sal’s first blurry night with the new baby. (5:46)
  • How Maximus has finally started piecing together facial expressions. (16:01)
  • Pre-workout to the rescue for Sal’s workouts. (18:10)
  • The big loser of the election, the war on drugs. (19:12)
  • Studies with Sal. (22:14)
  • A very Mind Pump Thanksgiving. (26:15)
  • Mind Pump Recommends, Ancient Egypt. (31:34)
  • Why is Burger King promoting McDonald’s? (32:51)
  • Justin’s creative process explained. (36:11)
  • More studies with Sal. (38:43)
  • New product alert from MIIR. (41:32)
  • #Quah question #1 – Can you use MAPS Suspension movements in place of focus or trigger sessions? Mad genius or bad idea?(44:36)
  • #Quah question #2 – What are the qualifying markers in becoming an intermediate lifter?(47:59)
  • #Quah question #3 – What would be 5 staple foods to incorporate into your diet to cover the most nutritional needs? (56:06)
  • #Quah question #4 – Have you ever trained someone with body dysmorphia? How do you help people overcome it? (1:02:10)

Related Links/Products Mentioned

1418: How to Critique Your Physique, Adding Twisting & Rotational Exercises to Improve Body Appearance & Function, Ways to Reverse the Effects of Diabetes & More 0
Nov 6, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to analyze a physique, favorite exercises & movements in the sagittal and transverse planes,  the best advice for someone who just recently found out she’s diabetic, and what they would like to say if invited on the Joe Rogan podcast.

  • Welcome to the world Aurelius Jordan Di Stefano! The harrowing tale of his birth.(4:40)
  • Adventures in Truckee with Adam and Justin. (31:57)
  • Adam’s BIG scare. (40:12)
  • #Quah question #1 – Can you guys break down how to analyze a physique with terms like origins, insertions, muscle belly’s, etc.? I’ve heard these terms thrown around a lot and I’d love to hear from you guys about it. (43:04)
  • #Quah question #2 – What are your favorite exercises and movements in the sagittal and transverse planes? (49:15)
  • #Quah question #3 – What’s the best advice I can give to my sister who just recently found out she was diabetic? (55:34)
  • #Quah question #4 – Here’s a scenario, you're invited on the Joe Rogan podcast. What are the top three messages you would like to send out to his audience with the reach that he has? (58:41)

Related Links/Products Mentioned

People Mentioned

1417: How to Get Stubborn Arms to Grow 0
Nov 5, 2020

In this episode, Sal, Adam & Justin detail how to get the biceps and triceps to grow. 

  • If you build the muscles in your arms, they will come. (3:32)
  • Why it’s easier for bigger muscles to take over movements. (5:56)
  • The misunderstanding of the muscles of the arms. (8:10)
  • How to Get Stubborn Arms to Grow.
  • #1 – Pay attention to your elbow positioning. (9:42)
  • #2 – Focus on the stretch and squeeze. (17:56)
  • #3 – Train them more frequently. (27:22)
  • #4 – Don’t forget compound exercises. (32:35)
  • Mind Pump’s Top 10 Exercises for biceps and triceps. (40:10)

Related Links/Products Mentioned

1416: The Benefits of Adding Plyometrics & Functional Training to Your Workout, the Impact Deadlifts Have on Waist Size, the Importance of Rest Days & More 0
Nov 4, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about adding plyometrics and functional training into a routine, whether deadlifts give you a thicker midsection, if one rest day a week is necessary, and the best exercises or routines for a 7 year old interested in weight training.

  • Updates on Baby Di Stefano. (4:58)
  • Home alone with Adam. (12:25)
  • Mind Pump Recommends, the Magic 8 Ball for the Markets Podcast with Dr. Peter Linneman. (20:16)
  • 49ers announce an official partnership with Joovv. (35:43)
  • Magic Spoon’s newest flavors have Justin drooling. (38:08)
  • Jessica’s weird pregnancy cravings. (40:34)
  • #Quah question #1 – What do you think about plyometrics? How can I incorporate plyometrics and functional training into my routine? (42:05)
  • #Quah question #2 – Do deadlifts give you a thicker midsection? I love doing them and have gained a great deal of strength in my back from them. However, as a female, I worry that my midsection is thicker as a result. (49:38)
  • #Quah question #3 – Is it truly necessary to take one rest day a week? For instance, how about alternating between full-body strength days and cardio? (56:16)
  • #Quah question #4 – My nephew is 7 and is showing interest in weight lifting. Where is a good place to start? What exercises or routines would you recommend? (1:01:35)

Related Links/Products Mentioned

People Mentioned

1415: 7 Ways to Find Purpose 0
Nov 2, 2020

In this episode, Sal, Adam & Justin Cover 7 Ways to Find Purpose. 

  • Why is it that we have so MUCH more, yet we are less happy than ever? (3:19)
  • Why having a strong sense of purpose is a LARGE contributor to your overall health. (7:47)
  • Mind Pump reminisces on moments of realization. (12:35)
  • 7 Ways to Find Purpose.
  • #1 – Practice gratitude. (16:32)
  • #2 – Learn to serve others. (25:01)
  • #3 – Practice spirituality. (30:52)
  • #4 – Seek vulnerability. (36:42)
  • #5 – What would you do for free? (47:10)
  • #6 – How do you want to be remembered? (52:57)
  • #7 – Surround yourself with driven people. (57:31)

Related Links/Products Mentioned

People Mentioned

1414: The Truth About the Leg Extension Machine, Using Intensity Vs. Volume to Improve Squat, How to Transition From Tracking to Intuitive Eating & More 0
Oct 31, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about going from tracking everything to eating intuitively, the “demonized” leg extension machine, focusing more on intensity or volume when trying to increase the squat, and good ways to deal with a Type A personality and addictive behavior.

  • Weird News with Sal. (3:53)
  • The challenge of dealing with online bullying as a parent. (10:50)
  • Mind Pump Recommends, the Art of Happiness Podcast with Arthur Brooks. (17:04)
  • Mind Pump’s biggest pet peeves surrounding the election/politics. (21:14)
  • Justin’s experience being the only sober person in the room with salvia. (32:02)
  • Studies with Sal. (37:05)
  • #Quah question #1 – What would you recommend for someone who is going from tracking everything to eating intuitively? (39:54)
  • #Quah question #2 – The leg extension machine is often demonized, but why does it exist if it’s not good? (49:39)
  • #Quah question #3 – When trying to increase my squat, should I focus more on intensity or volume? (55:31)
  • #Quah question #4 – What are some good ways to deal with a Type A personality and addictive behavior? I sometimes struggle to find balance in life and easily get caught in the “all or nothing” mentality whether it be diet, nutrition, etc. (1:01:13)

Related Links/Products Mentioned

People Mentioned

1413: The Exercises That Promote Lean Legs & Build the Butt, How Calisthenics Boost the Metabolism, Exercises That Make the Abs Stand Out Like Bricks & More 0
Oct 30, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about exercises for women who want to build lean long legs but also want to grow the glutes, whether calisthenics promotes the same metabolism and testosterone boosting benefits of weight training, specific exercises that help build the muscles of the core, and the best exercises to superset.

  • The Di Stefano’s are still on baby watch! (4:26)
  • Adam took an L. (6:20)
  • Mind Pump on Kanye’s latest interviews. (11:43)
  • Doug’s first selfie, circa 1986, making waves. (21:35)
  • Mind Pump on the brilliance of the movie Her. (25:10)
  • How melatonin can trigger labor. (27:41)
  • Adam on learning how to fly fish. (30:02)
  • Lord Newsom and the crazy winds in California. (33:46)
  • Mind Pump Recommends, Unsolved Mysteries on Netflix. (35:27)
  • You need to calm down. (38:10)
  • Arthur Brooks for the win. (39:14)
  • The shadowban conspiracy theories, navigating through media & MORE! (41:27)
  • Organifi is providing high-quality ingredients and tasty treats. (47:02)
  • Mind Pump x Legion. (48:03)
  • #Quah question #1 – What exercises do you recommend for women who want to build lean, long, but not bulky legs? But, also want to grow their glutes? (49:25)
  • #Quah question #2 – Do calisthenics promote the same metabolism and testosterone boosting benefits of weight training? (55:18)
  • #Quah question #3 – What are some specific exercises that will help build the muscles of the core like every other muscle in your body? (59:00)
  • #Quah question #4 – What are the best exercises to superset to get the most work in during my time in the gym? (1:03:05)

Related Links/Products Mentioned

People Mentioned

1412: Nine Characteristics of a Winner 0
Oct 29, 2020

In this episode, Sal, Adam & Justin detail nine characteristics that winners share.

  • The misconception that all winners win every time. (2:50)
  • Nine Characteristics of a Winner. 
  • #1 – Have a ‘winning’ mindset. (5:22)
  • #2 – Enjoy the challenge more than the win. (13:56)
  • #3 – Know how to set small and attainable goals. (19:41)
  • #4 – Are tenacious and value hard work. (24:31)
  • #5 – Incredible humility. (29:29)
  • #6 – Improbable integrity. (33:37)
  • #7 – Have enthusiasm and passion. (37:07)
  • #8 – Accountable leadership. (40:30)
  • #9 – Winners are brave. (46:13)

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1411: The Best Exercises to Improve Coordination, Ways to Correct Overactive Traps, the Benefits of Fasting & More 0
Oct 28, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about ways or exercises to improve body coordination, exercises to help with overactive upper traps on pulling movements, cleansing or fast days, and whether there is any detriment to always wearing sunglasses outside.

  • How the ego wins all the time. (4:38)
  • Amazing feats with Mind Pump. (7:37)
  • Has Sal now been shadowbanned too on Instagram? (12:22)
  • Why are men wearing heels? (18:23)
  • Coronavirus regulations for California this holiday season. (20:24)
  • Fun Facts with Justin. (24:22)
  • Impulse buys with Adam. (26:55)
  • The brilliance of Pluto Pillow. (29:24)
  • An app that is gaining attention for the wrong reasons. (33:31)
  • Pulling a Toobin. (35:27)
  • Mind Pump is OBSESSED with Ned’s new sleep product. (38:06)
  • #Quah question #1 – What are some ways or exercises to improve body coordination? I am a competitor in Stihl Timbersports and this skill is very important. (41:25)
  • #Quah question #2 – What are some exercises to help with overactive upper traps on pulling movements? (48:32)
  • #Quah question #3 – What are your views on cleansing or fast days? (53:05)
  • #Quah question #4 - Is there any detriment to always wearing sunglasses outside? I live in Florida and always have them on when I’m outside. I’ve seen mixed answers from various articles. (59:48)

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1410: How to Be a Great Dad 0
Oct 26, 2020

In this episode, Sal, Adam & Justin go over 12 things that contribute to being a great dad (or a great parent for that matter).

  • How nothing challenges you more to be a better person than being a dad. (3:42)
  • The fatherless epidemic statistics and unintended consequences. (6:08)
  • The 12 Most Important Factors that Contribute to Being a Great Dad. (13:48)
  • #1 – Be present. (14:34)
  • #2 – Show your children how to treat women/others. (25:59)
  • #3 – Be the example. (37:07)
  • #4 – The value of roughhousing with your children. (42:31)
  • #5 – Provide a sense of security and safety. (48:04)
  • #6 – The importance of being human and vulnerable. (54:18)
  • #7 – Show unconditional love. (1:02:25)
  • #8 – Teach discipline and structure. (1:05:30)
  • #9 – Show physical affection. (1:09:11)
  • #10 – Let your kids fail. (1:14:17)
  • #11 – Show you are a united front. (1:18:44)
  • #12 – Remember that your words have power. (1:23:54)

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1409: How Skipping Isolation Exercises Can Build More Muscle, the Best Sources of Carbs, Learning from Failure & More 0
Oct 24, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about doing only compound exercises and skipping isolation exercises to build muscle, the best sources of carbs, overweight professional athletes, and the times they failed as a personal trainer or leader. 

  • Justin’s collagen legs. (4:28)
  • Sal’s big scare. (5:09)
  • Was Adam’s shadow banned on Instagram? (7:39)
  • Social media is in hot water. (11:21)
  • Updates on baby Di Stefano. (16:04)
  • Adam is bulking on Magic Spoon. (18:47)
  • Sal is thiccc. (22:47)
  • The Iranian Hulk and other anomalies of strength. (24:04)
  • Behind the scenes of the #DILF video series. (32:36)
  • Doug’s Zbiotics story for the ages. (36:30)
  • Argentina becomes the first nation to approve GMO wheat. (39:40)
  • #Quah question #1 – Is it ok to only do compound exercises like bent over rows, chest press, squats, etc.? And leave out isolation exercises like bicep curls, tricep extensions, etc.? (44:10)
  • #Quah question #2 – What are the best sources of carbs? (48:43)
  • #Quah question #3 – I see a lot of professional athletes, mostly baseball players, that are overweight. Would those players be able to increase their athletic abilities by dropping body fat or is there an advantage to packing on extra weight? (53:52)
  • #Quah question #4 – Was there ever a time you felt you failed as a personal trainer or as a leader? What did you learn from it, and how did your life change? (1:01:56)

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1408: Building a Great Body Using Only Isolation Movements, Correcting a Weak Upper Back, the Advantages of Mini-Cuts & Mini-Bulks Vs. Longer Ones & More 0
Oct 23, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the advantages of using compound lifts when one can build a good looking body with isolation movements, what causes the small muscles in the upper back and the rotator cuff not to strengthen, how mini bulks and cuts compare to traditional 3-month intervals of bulking and leaning out, and thoughts on Gymshark sponsoring gamers.

  • Annoying things with Mind Pump. (5:32)
  • How pregnant women get treated VERY differently in society, tips to get out of traffic tickets & MORE. (17:34)
  • The many charlatans in the biohacking space and how Ben Greenfield stands above the crowd. (22:30)
  • Mind Pump Recommends, No Safe Spaces. (28:23)
  • Monopoly, teaching kids how to invest since 1935. (34:32)
  • The Andrews versus the raccoon. (36:34)
  • ButcherBox lovers, make sure to check their add-ons! (38:26)
  • Understanding the value of money. (39:47)
  • Weird News with Sal. (43:20)
  • Studies with Sal. (45:35)
  • Conspiracy Theory Corner with Mind Pump. (50:05)
  • The impact of glyphosates on the microbiome and what Mind Pump’s sponsor Organifi is doing to combat that. (52:02)
  • #Quah question #1 – Why should I do compound lifts when I can build a good looking body with isolation movements? (56:19)
  • #Quah question #2 - What causes the small muscles in your upper back and rotator cuff not to strengthen, resulting in shoulder pain? (1:02:53)
  • #Quah question #3 – How do mini bulks and cuts compare to traditional 3-month intervals of bulking and leaning out? (1:10:22)
  • #Quah question #4 – What do you think about Gymshark now sponsoring gamers? (1:14:41)

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1407: Build Amazing Shoulders With These 10 Forgotten Exercises 0
Oct 22, 2020

In this episode, Sal, Adam & Justin cover ten ways you can build impressive shoulders using exercises that very few people do.

  • Why shoulders are the most sought out body part to develop. (2:15)
  • A moment that changed the game for Adam. (4:30)
  • The importance of having healthy shoulders. (8:05)
  • How Sal was motivated by negative feedback to train properly. (12:00)
  • The 10 Forgotten Exercises to Build Amazing Shoulders. (13:44)
  • Prime and mobilize first. (14:50)
  • #1 – Handcuff with rotation. (19:07)
  • #2 – Loaded heart swing with Indian clubs or kettlebell halos. (20:00)
  • #3 – Overhead carry. (23:19)
  • #4 – Kettlebell bottoms-up press. (26:58)
  • #5 – High pulls. (30:12)
  • #6 – Hang clean to a press. (33:19)
  • #7 – Z press. (34:32)
  • #8 – Alternating shoulder press. (36:53)
  • #9 – Incline lateral raise. (41:18)
  • #10 – Reverse fly. (45:12)
  • How to incorporate these into your routine TODAY! (47:53)

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1406: The Fat Burning Effect of Building Muscle, How to Get Better at Dips, Finding Your Perfect Squat Depth & More 0
Oct 21, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether there is such a thing as too deep of a squat, tips for dips, how many calories a pound of muscle actually burns, and whether you can eat as much healthy whole food as you want and not gain fat.

  • Mind Pump Recommends, Stay Here on Netflix. (7:00)
  • The importance of having your money make money for you. (12:27)
  • Sleepless nights with Mind Pump. (20:36)
  • The first OnlyFans University has opened! (23:10)
  • When to have the “sex talk” with your kids. (26:50)
  • The alarming and dangerous conversations on Facebook. (32:22)
  • Mind Pump Recommends, Impact Theory conversation with Vusi Thembekwayo. (34:38)
  • Blue light blocking glasses and the impact they have on your sleep. (41:47)
  • Sal loves martial arts. (43:40)
  • Public Goods, quality at wholesale prices. (45:21)
  • Lego making their case to lower their carbon footprint. (47:24)
  • #Quah question #1 – Is there such a thing as too deep of a squat? Or is it only limited by one’s mobility? (50:39)
  • #Quah question #2 – Can you provide tips for dips? (56:06)
  • #Quah question #3 – On a recent episode, you guys talked about how a pound of muscle burns approximately 50 extra calories, but I recently read that this is a myth and that a pound of muscle only burns 7-15 calories. Can you clarify which is true? (1:01:50)
  • #Quah question #4 – Some people claim calories in versus calories out, is what determines fat gain. While others say if you eat healthy whole foods, no matter how much you eat, you will not gain fat. What is your take on this? (1:09:34)

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