2923: The Exact Formula to Build the Most Muscle You've Ever Built in 90 Days

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In this episode the guys break down the exact formula to build the most muscle you've ever built in a 90-day window. They cover dropping all superfluous isolation exercises to focus your energy on compound lifts, training your whole body three days a week with bench, squat and deadlift as the anchors, stopping two reps short of failure, rotating rep ranges every 3-4 weeks, eating clean whole foods frequently and hitting very high protein, optimizing sleep every night with glycine, theanine and magnesium, and staying hyper consistent every single day — even on non-gym days. They also get into Sal's lateral hip pain being completely resolved with lateral sled drags, isometric lunges for hip and hip flexor pain, the longevity and anti-cancer potential of PDE5 inhibitors like Viagra and Cialis, the grapefruit enzyme interaction you need to know about, LMNT before workouts for pump, Caldera Lab's new citrus bar soap, and Lifetime Fitness building a residential wellness complex in Arizona. Then they answer questions from Instagram.

SPONSORS

Caldera Lab (new citrus bar soap): https://calderalab.com/mindpump

Code: MINDPUMP20 for 20% off your first order.

LMNT (electrolytes): https://drinklmnt.com/MindPump

Free sample pack with any purchase, no code needed. 1,000mg sodium per serving. Discussed on air — one packet before training dramatically improves pump and performance.

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Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit. 3x more antioxidants and prebiotics than regular honey. MGO antibacterial compound unique to Manuka. One heaped teaspoon in the morning.

LINKS

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Mind Pump Jobs: https://mindpumpjobs.com

Instagram: @mindpumpmedia

0:00 - Intro
1:30 - Build the most muscle you've ever built in 90 days — the exact formula
4:18 - Step 1: Get rid of superfluous exercises — why leg extensions and curls are hurting you
8:24 - Step 2: Train whole body 3 days a week — bench, squat and deadlift as anchors
9:18 - Step 3: Never train to failure — why stopping 2 reps short builds more muscle
14:46 - Step 4: Change rep ranges every 3-4 weeks — keep core lifts, rotate stimulus
15:33 - Step 5: Eat clean but eat a lot — whole foods every 3 hours, protein first
21:14 - Step 6: Sleep like a baby — glycine, theanine and magnesium stack
21:57 - Step 7: Hyper focus and stay consistent every single day for 90 days
25:34 - Sal's lateral hip pain completely resolved by lateral sled drags
27:17 - Justin's hip flexor pain fixed with isometric strengthening and kettlebells
31:20 - PDE5 inhibitors (Viagra/Cialis) — anti-cancer effects and endothelial longevity data
37:59 - LMNT before workouts — the best pump hack that beats any pre-workout
41:25 - Caldera Lab new citrus bar soap — why Adam won't stop talking about it
44:45 - Lifetime Fitness building a 327-unit residential wellness complex in Arizona
56:38 - Q&A: How to reduce protein farts
1:00:07 - Q&A: How to hit your step goal while dealing with plantar fasciitis pain
1:01:37 - Q&A: What to do between sets if you can't sit still
1:06:15 - Q&A: Can you hire a Mind Pump coach from out of state?