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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: Page 5
May 4, 2020

In this episode, Sal, Adam & Justin discuss what it takes to build an impressive midsection.

  • The origin story of the NO BS 6-Pack Abs Formula. (4:00)
  • Understanding the function of the abs and the common mistakes people make. (10:07)
  • Breaking the trend of NOT training your obliques. (16:35)
  • Busting the myth that more reps equal more muscle. (23:42)
  • The importance of reinforcing good recruitment patterns to build your core. (31:43)
  • Factors that contribute to a very effective core workout. Build it and they will come. (34:50)
  • The value of and how to utilize the Physio-Ball. (39:20)
  • How to build the ultimate at-home and core workout. (45:40)

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May 2, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how elite gymnasts get so strong and perform so well despite such a high training frequency, whether you should train & eat differently depending on body shape, trap bar deadlifts vs. barbell deadlifts for long-term health and overall longevity for lifting, and the top 3 sports that indirectly give the best aesthetics.

  • Mind Pump’s favorite childhood books. (5:35)
  • The art of introducing things you love to your children. (10:17)
  • How it takes more work to build muscle than it does to keep it. (17:25)
  • What is the best way to use caffeine? (24:12)
  • How to handle your fitness and nutrition around Ramadan, tips to combat a limited mindset & MORE. (28:59)
  • Sal has a crush on Elon Musk. (36:14)
  • Magic Spoon continues to create UNREAL flavors. (37:56)
  • Mind Pump Recommends. (41:02)
  • What is going on with Disney? (46:50)
  • #Quah question #1 – How do elite gymnasts get so strong and perform so well despite such a high training frequency with not a lot of rest? (49:12)
  • #Quah question #2 – Should you train & eat differently depending on body shapes, such as Ectomorph, Mesomorph, or Endomorph? Or is that a myth? (55:12)
  • #Quah question #3 - For long-term health and overall longevity for lifting, would trap bar deadlifts be better than using a barbell? (1:00:56)
  • #Quah question #4 – In your opinion, what are the top 3 sports that indirectly give the best aesthetics? (1:06:30)

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May 1, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises for training obliques, fixing duck feet, gaining weight yet having clothes fit better, and how much NEAT is too much.

  • What do I do for painful knees? The importance of addressing the root cause through correctional exercise. (3:40)
  • Fun Facts with Justin, Jeff Bezos, and his eternity clock edition. (11:55)
  • Sal’s high-protein peanut butter cookie recipe. (16:17)
  • Using ‘Love and Logic’ with your children. (18:52)
  • How the retail world is reshaping due to the coronavirus. (23:55)
  • How this pandemic has permanently changed human behavior, survey. (31:10)
  • Mind Pump recommends ‘The Last Dance’ on ESPN. (38:48)
  • The Mind Pump Rumor Mill. (44:53)
  • #Quah question #1 – What are the best exercises for training obliques? (46:43)
  • #Quah question #2 – How do I fix duck feet? Not only do I have external rotation when I squat, but while I am walking as well. Is mobility work enough to get to the point where I am walking with my feet straight? (51:48)
  • #Quah question #3 – Why would my weight go up a couple of pounds after I started fitting into my clothes differently. I like losing weight, but the scale is not reflecting that. I have been doing MAPS Anywhere. (55:07)
  • #Quah question #4 - How much NEAT is too much? Can you overdo it? Does your body get too efficient with a certain daily step count like it would with long-distance endurance cardio? (59:18)

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Apr 30, 2020

In this episode, Sal, Adam & Justin go over nine different ways to manipulate your workouts to avoid plateaus and keep building muscle and strength.

  • Understanding all the different types of ways that you can progressively overload the body. (2:31)
  • Can I get myself stronger? The importance of manipulating weight. (6:06)
  • The Mind Pump philosophy of employing different rep ranges. (11:32)
  • The Mind Pump formula for tracking your volume for the intermediate to the experienced lifter. (18:11)
  • The value of increasing your range of motion through mobility training. (23:18)
  • Shaping and perfecting your skill and technique. (29:51)
  • Focusing on the mind to muscle connection. (35:21)
  • Paying attention to the tempo of your workout to build muscle. (41:38)
  • Manipulating rest periods for muscle adaptation. (45:07)
  • Just add more intensity. (48:30)
  • Why you can make GREAT progress at-home! (50:30)

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People Mentioned

Ben Pakulski (@bpakfitness)  Instagram

Apr 29, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the benefit of doing extra reps on a smaller, less developed body part, relying on compound lifts like deadlifts and squats to work the core, whether the front squat is actually more beneficial than the back squat, and the hardest obstacles they had to overcome during their fitness journey.

  • Weird Science with Sal. (5:47)
  • Mind Pump Weekend Update. (8:38)
  • Obesity, the most common comorbidity in COVID-19 patients in New York. (11:35)
  • Why are hospitals laying people off during this pandemic? (12:43)
  • COVID-19, the death of the gym industry? (14:53)
  • False signaling with the Toilet Paper King, hustling gym equipment & MORE. (31:44)
  • Happy Birthday to Felix Gray. (35:09)
  • How Paleo Valley meat sticks have been a game-changer for Sal. (40:59)
  • Mind Pump talks Politics. (42:45)
  • #Quah question #1 – If my left bicep and shoulder are bigger than my right bicep and shoulder, does that mean I should be doing extra reps on the smaller, less developed arm? (47:21)
  • #Quah question #2 – Do I have to hit abs directly for every full-body workout or can I rely on compound lifts like deadlifts and squats to work the core? And just work out my abs directly once a week? (54:26)
  • #Quah question #3 - The front squat is now often regarded as more functional than the back squat. It doesn’t allow for as great of overload, but allows for a greater range of motion and is more quad focused, core and upper back demanding. Plus, if you deadlift the hamstring and glute emphasis is already there. Should the front squat take the pedestal from the back squat? (57:53)
  • #Quah question #4 – What were the hardest obstacles you had to overcome during your fitness journey? (1:03:11)

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Apr 27, 2020

In this episode, Sal, Adam & Justin discuss the future of the gym industry in the wake of the COVID-19 pandemic. Will it survive? This episode features the perspective of leaders in the gym industry, from the owner of a local personal training studio to the founder of 24 Hour Fitness.

  • A conversation with Breann Mitchell, Director of The Bay Club Company.
    • How are Bay Clubs handling the shut down right now both with staff and members? (2:30)
    • The interesting strategy they have implemented and how it is working out. (3:45)
    • What are they doing to bring value to members so they can keep paying dues? (4:28)
    • Their plans for re-opening. (5:20)
    • The outlook on the future of Bay Clubs. (7:14)
  • A conversation with Scott Howell, CEO of Red Dot Fitness. 
    • How is Red Dot handling things at this moment? (7:45)
    • Ways they’re bringing value and service to their clients to keep some revenue coming in. (9:53)
    • How many members did they lose? (10:50)
    • Their plans on re-opening when they get the green light. (12:08)
    • Optimistic or pessimistic for the future? (13:25)
  • A conversation with Jason Khalipa, CrossFit pioneer, and gym owner.
    • How he is managing his business at the moment. (14:40)
    • How he is working with his members. (15:58)
    • Is he worried about the future of his business? (17:40)
    • How will he move forward when things reopen? (18:38)
    • Will he have to change his business model based on new restrictions? (19:20)
    • Will the average CrossFit box die? (20:17)
    • What does the future look like for the CrossFit box owner? (21:45)
    • Switching to digital the way of the future? (23:13)
  • A conversation with Brendon Ayanbadejo, Super Bowl Winner, and Orangetheory Fitness owner.
    • How have his businesses been impacted? (24:23)
    • Their plans for re-opening. (25:35)
    • How will this affect their membership prices? (26:36)
    • Is he fearful about the future? (27:06)
    • How COVID-19 is affecting the new small business franchisee? (27:55)
  • A conversation with Mark Mastrov, fitness empire builder of 24-Hour Fitness and current President/CEO at Fitness Holdings Inc.
    • How have his businesses handled the shut-down? (29:00)
    • Have they gone digital to try and bring in revenue? (30:03)
    • How they plan on operating when allowed to re-open. (31:00)
    • Creating a strong community and a healthy environment. (33:15)
    • How will they profit with fewer people in their facilities? (34:37)
    • Mark’s candid take on the impact of COVID-19. (36:20)
    • What is the future of the entire gym industry? (37:18)
  • A Mind Pump candid recap of the conversations had. (39:35)

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Featured Guest(s)

 

Apr 25, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about squeezing the glutes at the top of deadlifts and squats, programming plyometrics in conjunction with resistance training, the necessity of keeping workouts under a certain length of time or number of sets, and current hobbies.

  • Cigarettes and COVID. (4:31)
  • Cannabis and cancer. (8:00)
  • Mind Pump’s favorite concoctions with Organifi products & MORE. (10:20)
  • Targeting protein to keep and build muscle. (14:30)
  • How A.I. could influence the future of the modern-day salesperson, sales revenue & MORE. (20:11)
  • Mind Pump are big Tik Tok guys. (23:53)
  • Weird Science with Sal. (30:30)
  • Revisiting Justin’s concept idea of a self-sustaining home. (31:29)
  • Time on screens, developing social skills, the impact on human connection & MORE. (36:55)
  • #Quah question #1 – I feel like I get so much conflicting information on the glute squeeze at the top of deadlifts and squats. Some say it’s good to ensure you are activating or utilizing your glutes in lifts and others say it’s bad for your spine. What are your thoughts? (44:34)
  • #Quah question #2 – How would you recommend the programming of plyometrics in conjunction with resistance training? (49:23)
  • #Quah question #3 – Do you think it’s necessary to keep workouts under a certain length of time or number of sets? Some trainers say workouts should last no more than an hour or that you should do no more than 12-15 sets per workout. Does it really matter? Or is the total weekly volume per muscle group the most important thing to consider? (56:46)
  • #Quah question #4 – What are your top two current hobbies? (1:01:58)

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Apr 24, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about progressive overload vs. the mind-muscle connection, whether it is too much to do yoga, a hike and strength training in the same day, the benefit or drawback to working out barefoot vs flat shoes, and the cause of knees that cave in when squatting and how to correct it.

  • Mind Pump Confessions. (5:34)
  • The future of gyms and the massive opportunities out there. (15:00)
  • Adam’s Addictions. (26:47)
  • Jennifer Lopez is getting sued for posting a picture of herself? (30:37)
  • Facebook crossing a fine line, sifting through conflicting news & MORE. (31:23)
  • Weird diets in history. (36:08)
  • Is watching mindless TV the same as eating junk food? (40:38)
  • Mind Pump Recommends ‘The Last Dance’ on ESPN/Netflix. (43:11)
  • #Quah question #1 – I'm really confused. I hear on the show that you have to progressively overload to build muscle. Then in other episodes, I hear that weight is arbitrary and that mind-muscle connection is paramount in building muscle. Yet in other episodes, I hear that practicing movements with good technique sends more muscle-building signals. What’s the deal? Is it all true?  (44:27)
  • #Quah question #2 – With all this extra time, I find myself trying to fill my day with activity. Is it too much to do yoga, long hikes, walks, and a strength training workout every day? (48:46)
  • #Quah question #3 – Given that most of us are working out from home now, is there any benefit or drawback to working out barefoot vs flat shoes or cross-trainers? (54:01)
  • #Quah question #4 – What causes your knees to cave in when you squat and how do you fix this problem? (58:50)

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People Mentioned

Apr 23, 2020

In this episode, Sal, Adam & Justin discuss how to identify the true source of chronic pain and then eliminate it.

  • The most valuable thing you can do as a trainer. (3:58)
  • The differences between acute pain from an injury and chronic pain. (5:35)
  • Why you shouldn’t be in pain when you do normal things. (9:50)
  • How sub-optimal movement patterns create more wear and tear on your joints. (14:57)
  • What mobility aims to do and why it is important. (17:40)
  • The importance of addressing posture to combat imbalances. (18:40)
  • Don’t skip laying the foundation! (22:50)
  • The body will ALWAYS take the path of least resistance. (24:46)
  • Steps to Eliminate Pain.
    • Identify the root cause. (28:05)
    • Prioritize movement. (34:50)
    • Re-gain connection through mobility. (41:40)
    • Frequency is king. (43:50)
  • The value of priming before your workout. (47:52)

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People Mentioned

Apr 22, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to breathe during heavy lifts, how to balance cardio and running with the MAPS Anywhere program, whether body fat percentage can decrease without actually losing fat, and how to program the deadlift and squat as we age.

  • The hidden meaning behind the book ‘If You Give a Mouse a Cookie’. (6:38)
  • Disciplining children and effective strategies to try today. (11:12)
  • Adam recommends the Flip Side Newsletter. (20:56)
  • The value of money and what it represents. (23:06)
  • The Stockdale Paradox, handling outcomes that come your way & MORE. (26:03)
  • The brick and mortar gym model and the COVID-19 impact. (31:45)
  • Fun Facts with Justin. (39:53)
  • How Mind Pump uses Ned to combat their anxiety. (42:07)
  • The fake news surrounding the coronavirus. (49:05)
  • #Quah question #1 – What is the best way to breathe during your heavy lifts? (52:32)
  • #Quah question #2 – What's a good way to balance cardio and running with the MAPS Anywhere program? (59:00)
  • #Quah question #3 – Can your body fat percentage decrease without actually losing fat? (1:04:54)
  • #Quah question #4 – As we get into our 40s and 50s, how would you program the deadlift and squat and is one better for us as we age? (1:10:47)

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People Mentioned

Apr 20, 2020

In this episode, Sal, Adam & Justin discuss two exercise techniques that are ignored or unknown to most people that can take an at-home workout to the next level. At the end of the episode they provide a full workout that incorporates both techniques.

  • Mind Pump practicing what they preach. (5:11)
  • How you can be creative and smart at the same time working out from home. (8:10)
  • The two training techniques that will advance your at-home training. (10:44)
    • Blood Flow Restriction (BFR) or Occlusion training. (12:03)
      • Why did it become so popular with rehab? (14:11)
      • Why is it so valuable and beneficial to you? (16:11)
      • How to do it at-home. (26:22)
    • The lost art of Isometric training. (27:54)
      • Why bodybuilders are so good at connecting to a muscle. (37:55)
      • The amplifier/speaker analogy. (40:42)
  • A full-body workout that incorporates both techniques. (42:35)
    • Legs. (42:57)
      • Isometric Lunge. (2-4 sets, 5 reps each leg)
    • Chest. (44:48)
      • Iso-squeeze. (3 sets, 5 reps each set - hold for 5 seconds each rep)
    • Back. (46:25)
      • Prone Cobra. (3 sets, 5 reps each set – hold for 5 seconds each rep)
    • Shoulders. (46:49)
      • Isometric shoulder retraction. (3 sets, 5 reps each set – hold for 5 seconds each rep)
    • Core. (47:26)
      • Hollow body hold. (3 sets, 5 reps each set – hold for
    • BFR training. (47:53)
      • Biceps. (4-5 sets, 30 reps first set, 15 each set after)
      • Triceps. (4-5 sets, 30 reps first set, 15 each set after)
      • Calves. (5 sets, 30 reps first set, 15 each set after)

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Mind Pump (@mindpumpmedia)  Instagram

Apr 18, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether it is better to do straight sets or circuits when stuck at home doing body-weight training, how much weight is too much weight to put on when bulking, the value of re-feed days when cutting, and whether it is safe for pregnant women, who were not exercising prior to becoming pregnant, to begin a workout routine while pregnant.

  • Arm measurements and body symmetry with Mind Pump. (6:42)
  • Everly Well has a test for that. (11:20)
  • Sal has a dark sense of humor. (14:33)
  • Gold’s Gym permanently closing gyms across America. (16:30)
  • The opportunity for trainers to complement what people are NOT doing virtually. (17:20)
  • The permanent changes gyms must make when they re-open. (23:02)
  • Exercise and its ability to prevent severe side effects of coronavirus. (28:51)
  • Why businesses who sell alcohol are considered essential. (31:05)
  • Churches suing the state of California, keeping the balance & MORE. (32:48)
  • The dangers of connecting money to self-worth. (40:38)
  • Fun Facts with Justin. (44:44)
  • #Quah question #1 - When stuck at home doing body-weight training, is it better to do straight sets or just to do it circuit style? (47:16)
  • #Quah question #2 - How much weight do you think is too much weight to put on when bulking? How do you know when to stop? (55:31)
  • #Quah question #3- Are re-feed days beneficial to a cutting diet when done properly? (1:02:34)
  • #Quah question #4 – Is it safe for pregnant women, who were not exercising before becoming pregnant, to begin a workout routine while pregnant? If so, then what type of program do you recommend? (1:08:20)

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People Mentioned

Apr 17, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether going “ass to grass” on squats has benefits physically or aesthetically, ways to stay disciplined and motivated to work out at home, tips for not seizing up and maintaining or improving mobility while sheltering in place, and uncommon stretches that work great for stretching the IT band.

  • How the guys read to their kids. (5:35)
  • Mind Pump recommends Chris D’Elia: No Pain on Netflix. (9:27)
  • Sal makes funny faces. (11:18)
  • Trump doing Trump things. (12:33)
  • The importance of saving your money and how Mind Pump’s purchasing habits have changed. (16:01)
  • Justin’s theory on serial killers. (19:12)
  • How things become hardwired from childhood, becoming self-aware & MORE. (22:05)
  • Generations are remembered by how they handled adversity. (31:45)
  • How “teeny-boppers” are messing with the Netflix algorithm. (34:03)
  • Sleep and COVID-19. (36:05)
  • Blue-light blocking glasses and their value when your kids are home from school. (37:00)
  • NCI and Jason Phillips want to teach you how to build an online coaching business. (39:19)
  • Be mindful and do your research. (41:13)
  • China is censoring COVID-19 research. (43:30)
  • #Quah question #1 – I recently came upon a post where a trainer said you should never go “ass to grass” on squats or even 90 degrees and that it has no benefit physically or aesthetically. What are your thoughts on this claim? (44:35)
  • #Quah question #2 – What are some things I can do to stay disciplined and motivated to work out at home? I have gotten so bad that my husband started calling it #NapsAnywhere. (52:24)
  • #Quah question #3 – I am currently averaging about 3,000 steps during the lockdown. How would you recommend not seizing up and maintaining or improving mobility during this time? (1:01:00)
  • #Quah question #4 – I frequently have issues with tight IT bands, but other than foam rolling I can’t seem to find any relief. Are there any uncommon stretches that work great for stretching them? I have seen some of the traditional stretches and have tried them, but they don’t seem to be very effective. (1:03:33) 

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People Mentioned

Jason Phillips (@jasonphillipsisnutrition)  Instagram

Apr 16, 2020

COVID-19 has everyone on edge and in this episode, Sal, Adam and Justin discuss fear and anxiety and how to manage it through this crisis.

  • How do we mentally prepare to reemerge back into society? (4:16)
  • How fear can drive irrational behavior and distort perception. (9:00)
  • Mind Pump shares personal accounts of coping with fear and anxiety. (12:50)
  • What fear does to the body. (23:10)
  • Actionable options to manage fear and anxiety. (31:25)

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People Mentioned

Apr 15, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about fixing hip-shift, transitioning into weightlifting after an injury, how the microbiome is linked to anxiety and depression, and things they’ve taken for granted that has come to light during the coronavirus lockdown.

  • Signs that it's time to stop the snacking. (5:34)
  • Dave Ramsey on answering the call, dealing with hard truths & MORE. (8:00)
  • Are the cops going too far with giving out citations? (19:28)
  • A sign that SNL needs a live audience. (22:00)
  • A Mind Pump Easter. (23:19)
  • A man sets a Genesis Book of World Record for bench pressing underwater! (29:51)
  • Wild animals are coming back into the cities. (32:50)
  • The rise in virtual strip clubs during COVID-19 times. (34:49)
  • How to get your greens in without going to the grocery store. (36:09)
  • MIIR doing their part to assist with COVID-19 relief. (38:45)
  • Update on Adam and Sal’s antibody test results. (39:53)
  • Top Gun: Maverick making cinematic history, Justin’s F16 experience & MORE. (45:41)
  • #Quah question #1 – How do I fix hip-shift? I am always favoring my right side when I squat. (51:03)
  • #Quah question #2 – How should I transition into weightlifting again after an injury? (58:24)
  • #Quah question #3 – Is there any truth that an imbalance in your microbiome can be directly linked to anxiety and depression? (1:03:32)
  • #Quah question #4 – What's something you’ve taken for granted that has come to light during the coronavirus situation? And as a result, what will you do differently once your back to normal? (1:09:17)

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People Mentioned

Justin Brink DC (@dr.justinbrink)  Instagram

Apr 13, 2020

In this episode, Sal, Adam & Justin talk with well-known economist and author, Peter Schiff, on the likely long-term effect of COVID-19 on the economy.

  • How the medicine may be worse than the disease. (4:21)
  • The difference between money and wealth. (11:34)
  • What causes inflation? (14:43)
  • The consequences of inflation in history. (17:39)
  • His predictions for the economy post-COVID-19. (22:40)
  • Why is the government doing what they are doing? (25:55)
  • Is American life better off today? (31:50)
  • The war on savings and how to escape this inflation tax. (40:15)
  • Keynesian vs Austrian economics. (49:05)
  • The concept of artificial demand and economies of scale. (56:03)
  • What is it to stop a private company from creating their own currency? (1:01:51)
  • What will happen with the US dollar? (1:07:53)
  • Is it smart to buy real assets? (1:12:50)
  • How the government always creates a crisis by interfering with capitalism. (1:15:45)
  • How will this crisis affect the 2020 election? (1:19:20)
  • The COVID-19 impact on human behavior. (1:22:54)
  • The problems with the ‘everything’ bubble. (1:26:01)

Related Links/Products Mentioned

Featured Guest

Apr 11, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the most beneficial cardio machine for workouts, how to help a loved one correct their form without discouraging them, adjustments to MAPS Anywhere when working out with children, and the best way to measure someone’s physical fitness.

  • Justin’s inappropriate comment. (5:10)
  • Strange times out there. (7:19)
  • How is selling alcohol considered essential? (11:04)
  • In this current climate is promoting decriminalization of weed a good idea? (12:09)
  • Will there be a rise in prostitution? (18:58)
  • Is shaking hands over? (20:57)
  • Did COVID-19 come to California in the Fall of 2019? (22:44)
  • Magic Spoon will continue to donate boxes of cereal to NYC Food Banks. (30:15)
  • The many CEOs that have given up their salaries during COVID-19. (32:15)
  • Sal’s mobility realization, the importance of communicating the value of something & MORE. (34:05)
  • The ancient athletes, their historical records and the evolution of the modern athlete. (39:15)
  • #Quah question #1 – I want to get a machine for cardio. Between the treadmill, elliptical, rower or bike. What machine would be the most beneficial for workouts, HIIT and overall health? (44:00)
  • #Quah question #2 – My dad started working out again, but he has terrible form. I don’t want him to hurt himself, but I don’t want to discourage him either. How can I help him? (51:03)
  • #Quah question #3 – My kids and I have using MAPS Anywhere. It allows me to get my workouts in and teach them a few things about exercise. What adjustments, if any, do you recommend to program for children? (52:41)
  • #Quah question #4 – Are fitness tests, such as the standard 2.4-kilometer run, 1-minute AMRAP pushups and sit-up's, a good measure of someone’s physical fitness or are there better tests? (1:00:38)

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People Mentioned

Dr. Becky Campbell (@drbeckycampbell)  Instagram

Apr 10, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about rules of thumb for programming workouts, how quickly you lose muscle mass when no longer working out with heavy weights, the best way to progress MAPS Anywhere during the extending "shelter in place" period, and accessory exercises for building the deadlift.

  • Sal has some issues with governmental central planning. (8:10)
  • Mind Pump gets bamboozled. (15:25)
  • Coronavirus has everyone howling at the moon. (18:33)
  • 24 Hour Fitness is getting sued! (20:00)
  • The rise in processed food consumption. (23:30)
  • Organifi is giving back to the people saving lives. (24:35)
  • Red Dot Fitness providing COVID-19 antibody tests to give back to their community. (28:27)
  • Dogs and groceries. (36:44)
  • Billionaires are doing their part during COVD-19 times. (39:24)
  • Mind Pump gets political. (40:32)
  • Home fitness equipment is exploding! (43:26)
  • The guys dissect Adam’s 5th-grade photo. (47:56)
  • #Quah question #1 – Is there a rule of thumb one should stick by when programming their own workouts? (50:26)
  • #Quah question #2 - How quickly can you lose muscle mass when you’re no longer working out with heavyweights? Can you maintain or build muscle when you only have bands, 10-30 lbs? dumbbells and a suspension trainer? (1:01:34)
  • #Quah question #3 – I'm coming into week 4 of MAPS Anywhere and have been enjoying the change from Performance. I am now hearing that we may be having to continue social distancing for another 12 weeks. Since Anywhere is 4 weeks, what would be the best way to progress? Should I run it another two times or extend the phases? (1:06:15)
  • #Quah question #4 – What accessory exercises do you recommend for building the deadlift? (1:10:34)
  • Shout out to Dr. Jolene Brighten. (1:16:02)

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Dr. Jolene Brighten (@drjolenebrighten)  Instagram

Apr 9, 2020

In this episode, Sal, Adam & Justin discuss why sometimes eating less than ideal food and not being productive actually serves your overall health.

  • Mind Pump gets controversial. (4:01)
  • What being “healthy” actually means. (8:05)
  • Breaking down the 4 known categories of health and how they are all interconnected. (12:00)
  • How moderation is the key and even a good thing can be abused. (15:27)
  • The importance of when to optimize and adapt to ‘home base’. (18:45)
  • The value of fasting to use as a tool. (19:53)
  • Does alcohol have any value? (24:08)
  • When eating junk food can be considered healthy. (25:34)
  • Why people in the “blue zones” live longer than the rest of the world. (31:38)
  • “Be moderate in order to taste the joys of life in abundance.” (33:52)
  • Do I have control over this or does it have control over me? (39:55)
  • Strategies to mitigate the negative effects of junk food. (41:30)
  • Strategies to mitigate the negative effects of alcohol. (46:02)
  • Strategies to mitigate the negative effects of “not being productive.” (47:58)
  • The order of operation matters. (48:38)
  • Your health encompasses a lot more than you think. (51:01)

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Apr 8, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the type of lifter that is having the easiest time adjusting to at-home workouts, whether blood flow restriction is safe during strength training, the effectiveness of inserting isometric holds into the middle of a workout, and whether some foods that are prepared from scratch at home be considered “processed foods.”

  • Mind Pump are big dance guys. (6:28)
  • Spotify is crushing it! (9:14)
  • How you are invincible until you have kids. (12:30)
  • The silver lining behind the coronavirus. (18:00)
  • Has the Easter Bunny been destroyed for Sal’s daughter? (22:50)
  • Trump’s daily briefings, the political gift that keeps on giving. (26:17)
  • Twins in India named after COVID-19. (30:26)
  • Human intuition during the plague. (31:14)
  • The proper way to wear gloves and masks. (33:02)
  • The crazy COVID-19 conspiracies out there. (36:47)
  • Mind Pump’s favorite strategies to relieve stress and anxiety during these times. (37:55)
  • #StayHard out there. (45:20)
  • Everyone is trying to make a buck these days. (46:39)
  • #Quah question #1 – What type of lifter do you think is having the easiest time adjusting to at-home workouts? (50:03)
  • #Quah question #2 – Is blood flow restriction safe during strength training? (59:43)
  • #Quah question #3 - Is inserting isometric holds into the middle of a workout effective? (1:04:03)
  • #Quah question #4 – Can some foods that are prepared from scratch at home be considered “processed foods?” (1:10:05)

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Ben Greenfield Fitness (@bengreenfieldfitness)  Instagram

Apr 6, 2020

In this episode, Sal, Adam & Justin discuss how anyone can train their mindset to improve their life.

  • How you do anything is how you do everything. (4:45)
  • The driver of self-hate vs the driver of self-care. (14:30)
  • Differences between motivation and discipline. (27:18)
  • Growth vs fixed mindset. (39:25)
  • The significance of re-framing your perspective. (46:00)
  • How to train and develop a winning mindset. (50:55)

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Apr 4, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best accessory lifts to increase the overhead press, good strength or mobility moves for the rotator cuff, how long to stick with exercises before switching to new ones, and whether gyms still should be charging trainers rent to train clients while the gym is mandated closed.

  • Has Marvel jumped the shark? (5:28)
  • Is the future of new movie releases on streaming platforms? (11:27)
  • India is on lockdown. (20:40)
  • It’s hard to know what information to believe coming out of China. (23:00)
  • The secret market of ‘Million Dollar Bunkers’. (25:02)
  • Mind Pump goes down the rabbit hole in the US/China trade wars. (29:33)
  • Magic Spoon x Mind Pump giving back during these troubling times. (31:45)
  • Updates on baby Maximus. (35:04)
  • How to survive the growing fear surrounding these times. (42:10)
  • Fun Facts with Justin. (45:35)
  • The positive pivots in these unsure times. (47:00)
  • #Quah question #1 – What are the best accessory lifts to increase overhead press numbers? (50:30)
  • #Quah question #2 – What are some good strength or mobility moves for the rotator cuff? (55:26)
  • #Quah question #3 - How long do you stick with exercises before switching to new ones? (1:03:49)
  • #Quah question #4 – Should gyms still be charging trainers rent to train clients while the gym is mandated closed? (1:08:43)

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Apr 3, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how having more muscle speeds up your metabolism, how to spot a good at-home workout plan versus a poorly planned one, favorite healthy food swaps, and book recommendations for the quarantine.

  • Mind Pump’s despicable movie rentals from back in the day. (7:30)
  • How taking ZBiotics can assist with the current rise in alcohol consumption. (16:15)
  • Doug the mule. (19:15)
  • Sal’s ‘lockdown’ health hacks. (21:13)
  • Fun Facts with Justin. (25:00)
  • Why has In N Out closed down? (27:45)
  • Amazon employees are striking over COVID-19 fears. (28:56)
  • How free money is too good to be true. (29:46)
  • How companies/industries are pivoting during this crisis. (33:21)
  • The Mind Pump spouse questionnaire. (36:55)
  • Breaking down Jessica’s first trimester. (40:50)
  • Italy is flattening the curve. (43:10)
  • Home-schooling updates with Mind Pump. (43:41)
  • #Quah question #1 – You have mentioned that the more muscle you have the faster your metabolism can be. Can you please explain this a little bit further? (49:13)
  • #Quah question #2 - How can you spot a good at-home workout plan versus a poorly planned one? Almost everything I’ve seen online has me doing burpees until my knees give out. (57:45)
  • #Quah question #3 – What are some of your favorite healthy food swaps? For example, I use greek yogurt as a replacement for sour cream. (1:07:54)
  • #Quah question #4 – Do you have any book recommendations for the quarantine? (1:14:03)

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Apr 2, 2020

In this episode, Sal, Adam & Justin discuss why fitness assessments are important if you want to reach your fitness goals, how to perform them and exercises to fix less than ideal movement patterns.

  • The value of a good assessment to reinforce better movement patterns. (3:02)
  • The importance of having a specific goal and direction you want to go. (6:27)
  • Why you must honestly assess your fitness level. (14:23)
  • The significance of addressing the areas of pain in your body to create better recruitment patterns. (17:20)
  • Why we get chronic pain as we get older. (23:42)
  • The extreme value of MAPS Prime/Prime Pro for the masses. (27:21)
  • Mind Pump’s 3 favorite movement assessments that address the entire body, how to perform them and exercises to fix less than ideal movement patterns. (29:15)
    • #1 – Wall Test. (29:34)
    • #2 – Windmill Test. (47:19)
    • #3 – Squat test. (57:44)

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Apr 1, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the absolute MUST-DOs to maintain your physique during a quarantine, what to do on a daily basis for general body maintenance, ways stay mentally fit during the lock down, and their thoughts on 24 Hour Fitness not freezing memberships.

  • Sal is back! (5:17)
  • Justin’s death-defying story. (6:29)
  • The effects of stress on your body. (19:05)
  • Stress eating while being sheltered in place. (21:05)
  • Mind Pump’s stress dreams. (26:28)
  • Adam recommends Neighbor.com.  (28:14)
  • How Sal has started drive-by family visits to combat the lack of human connection. (32:01)
  • In infuriating news of the week, Chinese wet markets are back open. (34:59)
  • Coronavirus updates with Mind Pump. (37:10)
  • Fun Facts with Justin. (43:29)
  • High school wrestler thwarts attempted kidnapping. (44:34)
  • #Quah question #1 – Can you guys please list the absolute MUST-DOs to maintain your physique during a quarantine? (45:36)
  • #Quah question #2 - What is one thing that each of you does daily as far as general maintenance for your body? Or something to improve on the daily? (52:45)
  • #Quah question #3 – What have you guys been doing to stay mentally fit during the lockdown? I’ve been able to stay physically active for the most part, but with the lack of social activity and outside stimulus I’m finding it hard to stay mentally engaged daily. (58:42)
  • #Quah question #4 – What do you guys think about 24 Hour Fitness not freezing memberships? (1:06:02)

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