2566: The Best Way to Measure Progress in the Gym & More (Listener Live Coaching)

15 Minutes for Gains and Fat Loss How little it takes to reap most of the benefits of strength training. (1:16) Adaptation vs. recovery. (5:21) 15 Minutes to Build Muscle & Incredible Results with Strength Training. #1 - 90 minutes a week takes you very far. (7:46) #2 - Small daily workouts are easier to manage with time. (9:33) #3 - Less "damage" done from missed workouts. (13:25) #4 - Strength builds best without fatigue. (16:06) #5 - Easier for habit building/consistency. (20:41) #6 - Covers major movement patterns. (23:01) #7 - Use a suspension trainer or free weights. (26:03) Questions: Don't I need to sweat and get sore for the best results? (27:39) Is 15 minutes a day all I need for activity? (29:41) Does diet matter as well? (30:19) Would this work for advanced trainees? (31:37) Related Links/Products Mentioned Special Promotion: MAPS 15 Minutes 50% off! ** Code 15HALFOFF at checkout ** Get your free Sample Pack with any "drink mix" purchase! Also, try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump A randomised comparative effectiveness trial exploring two lower-dose resistance training modalities on quality of life, functional capacity and strength in healthy, untrained community-dwelling older adults How Much Training is Necessary to Maintain Strength and Muscle? Mind Pump #2112: Is 15 Minutes Enough Time for an Effective Workout? Sore muscles…what does it mean? – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources

10 Huhti 35min

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: 7 attributes of a great leader. (2:09) Ginseng, the master adaptogen. (43:27) The guy's frustration with the current state of the trainer space. (45:57) The differences between farmed vs wild-caught salmon. (52:25) #ListenerLive question #1 – Why does NASM recommend static stretching before resistance training if it turns on your parasympathetic nervous system? You guys say not to do any static stretching before your workout. (56:19) #ListenerLive question #2 – I've recently hit a plateau despite staying consistent with workouts and diet. I understand from your podcasts that sometimes increasing calories for 2-3 weeks can help break through a plateau. The problem is that I am on a GLP-1, my appetite is still low, and I can't comfortably increase my intake much. Do you have any other suggestions or strategies to help break this plateau, considering my situation? (1:08:46) #ListenerLive question #3 – Do you have any advice on how to push past a mental and physical plateau? I want to be a good role model and show my boys that age is just a number, and that a man takes care of his body to care for his family and others. (1:22:31) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Joy Mode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. ** Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users who sign up will receive ground beef in every box for the LIFETIME of their subscription + $20 off their first box when they use code MINDPUMP at checkout. ** April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout ** Developing the Leader Within You 2.0 - Book by John C. Maxwell The New One Minute Manager Mind Pump #2470: Personal Trainers & the Gym Industry with UFC Gym VP Don Cardona Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** MAPS Prime Webinar MAPS Prime Pro Webinar Online Personal Training Course | Mind Pump Fitness Coaching Train the Trainer Webinar Series 7-Day Overtraining Rescue Guide | Free by Mind Pump Media Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Don Cardona (@dc.fit1) Instagram Arthur Brooks (@arthurcbrooks) Instagram Bishop Robert Barron (@bishopbarron) Instagram

9 Huhti 1h 36min

Dr. Stephen Cabral How your hormones are connected to your circadian rhythm and sleep. (2:15) The differences between a cortisol and blood test. (3:24) The function of cortisol. (5:32) The most common lab results from this test. (8:12) Can someone develop cortisol resistance? (15:03) His recommended methods to apply for night shift workers. (20:45) Signs your catabolic hormones are taking over. (23:15) Can inappropriate levels of hormones promote visceral body fat? (23:57) Why it's important to monitor your blood sugar. (25:47) PSA for the guys on TRT. (29:31) Revealing the guy's Sex Hormones & Adrenals test results. Sal. (34:05) Justin. (38:47) Adam. (42:56) Doug. (48:25) How often should you test your hormones after the recommended protocols? (51:00) How they are using AI and what it means for the future. (54:38) Related Links/Products Mentioned For a limited time, Mind Pump listeners can test their sex hormones & adrenals at home! Visit here for HALF OFF! ** Includes a FREE 30-minute health coaching call with an EquiLife Certified Health Coach to answer all of your questions. ** Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP to get $350 off Pod 4 Ultra. Currently, it ships to the United States, Canada, the United Kingdom, Europe, and Australia. ** April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout ** Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest Dr. Stephen Cabral (@stephencabral) Instagram Website Podcast

7 Huhti 1h

Mind Pump Fit Tip: How to build the perfect fitness routine. (1:45) 'Panning' for gold. (20:02) What a way to sell a book! (21:42) Are cold plunges sabotaging your muscle gains? (25:38) Caldera has hair products now! (28:45) The effectiveness of minimal strength training in building strength. (32:17) An update on Sal's exercise with submitting. (37:07) Are men stronger than women? (41:30) The value of taking higher doses of creatine. (45:45) 'Meal One' oatmeal protein cookies. (46:51) There is a time and place to bribe your children to do something you want. (48:55) Fun Facts with Justin: Pam non-stick spray. (53:16) #ListenerLive question #1 – What should my next programming look like to get back to 205? Should I just cut and ride the bike more? (57:35) #ListenerLive question #2 – I am under the BMI requirements for a GLP-1, but is there another option for an appetite suppressant? Is it just going to take more time to be consistent, and that hunger will go away? (1:12:26) #ListenerLive question #3 – What might be some SMART goals someone can set for themselves on a health and fitness journey? (1:27:00) #ListenerLive question #4 – How long should I continue to do unilateral work to try to correct an imbalance? (1:40:58) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Visit Meal One by Kreatures of Habit for an exclusive offer for Mind Pump listeners! ** 25% off your first purchase sitewide! Discount Auto-apply at checkout! ** April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout ** Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Location of Forrest Fenn's Treasure Finally Revealed Gold & Greed: The Hunt for Fenn's Treasure - Netflix Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy A randomised comparative effectiveness trial exploring two lower-dose resistance training modalities on quality of life, functional capacity and strength in healthy, untrained community-dwelling older adults Are women stronger men? Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** Mind Pump #2385: Five Reasons Why You Should Hire a Trainer Mind Pump #2320: Throw Away the Scale! Intuitive Nutrition Guide | MAPS Fitness Products Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Bruno (@benbrunotraining) Instagram Andy Galpin (@drandygalpin) Instagram

5 Huhti 1h 50min

Mind Pump Fit Tip: The top 5 most OVERRATED health hacks. (2:02) Shout out to Callum Ferris! (31:22) Does carb-timing make a difference? (33:20) Is your child addicted to drugs? (41:12) Isometrics for pain. (48:51) Permitting yourself to fail. (52:46) Eating your greens to reduce inflammation. (59:00) Improving mobility and flexibility. (1:01:34) #Quah question #1 – What's the recommended tempo for the 8-10 rep range? Would you change it for raw power or muscle endurance? (1:05:45) #Quah question #2 – I have done a round of MAPS15 Advanced and loved it, and then got excited to switch to Anabolic for the change in my weekly schedule. However, after two weeks, I felt my recovery was tanking hard after long days. I'm in Perimenopause and I'm resigned to the fact that I have to go back to shorter daily sessions instead of 2-3 longer sessions per week. What do you recommend I do? MAPS15 again? (1:09:52) #Quah question #3 – How important is it to line up your feet perfectly when squatting and deadlifting? How do you line up your feet without overthinking it? (1:12:45) #Quah question #4 – Where do you see AI in 5-10 years in relation to strength training programming, nutrition plans, and mental/emotional support? (1:15:13) Related Links/Products Mentioned Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** Ben and Tom know firsthand the struggles of addiction and alcoholism. With years of experience helping thousands of individuals, they offer a free consultation call to discuss your situation. Whether you're personally battling addiction or have a loved one in need of help, they're here to guide you toward the support you need. By filling out the form and scheduling your call, you'll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don't wait—take the first step today. ** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout ** Stop Your 3 Hour Morning Routine – Alex Hormozi Use the 3-2-1 Formula for Best Sleep Results | Cabral Concept 2526 Mind Pump #2522: Athletic Training Secrets With Alex Whitehair The Effects of Natural Daylight on Length of Hospital Stay Mind Pump #2385: Five Reasons Why You Should Hire a Trainer Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses IS YOUR CHILD ADDICTED TO DRUGS? Mind Pump #2392: Steps to Overcoming Addiction with Tom Conrad & Ben Bueno Intra-somatosensory cortical circuits mediating pain-induced analgesia Justin's Road to 315 Push Press Mind Pump #385: Dr. Terry Wahls on New Dietary Research Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Why Your Tempo Matters When You Workout! – Mind Pump TV Mind Pump #1827: The 3 Best Rep Ranges to Build Muscle & Burn Fat Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Alex Hormozi (@hormozi) Instagram Alex Whitehair (@realgame.athletics) Instagram SJ&Ferris (@sjandferris) Instagram Thomas Conrad (@realrecoverytalktom) Instagram Ben Bueno (@realrecoverytalkben) Instagram Terry Wahls MD (@drterrywahls) Instagram

4 Huhti 1h 25min

Women Who Lift: Breaking Myths and Building Muscle The new norm. (1:07) Why has this trend shifted? (4:36) Selling strength training for women, the real benefits, and what makes it unique. (7:08) #1 – Promotes better hormone profiles. (7:51) #2 - Have better skin. (17:55) #3 - Can eat more and stay leaner. (21:31) #4 - Have better curves. (24:14) #5 - Feel empowered. (27:23) #6 - Sleep better. (30:55) #7 - Are in less pain. (33:07) #8- Look better (body composition vs weight). (37:51) Questions: How many days a week should a woman lift weights? (39:40) I have a lot of weight to lose. Should I lift weights or lose weight first? (41:57) I don't want to get bulky. I want to look lean. Should I skip lifting? (43:10) I heard that high reps are better for a feminine look. Is this true? (46:10) Related Links/Products Mentioned Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. ** Special Promotion: MAPS Muscle Mommy 50% off! ** Code WOMEN50 at checkout ** Mind Pump # 1647: Ten Female Fitness Lies Mind Pump # 2345: The Muscle Mommy Revolution Mind Pump # 2502: Hormone Therapy for Aesthetics With Dr. Lauren Fitzgerald Mind Pump Podcast – YouTube Mind Pump Free Resources

3 Huhti 49min

Add 1/2 inch to your arms in 30 days Why do young lifters struggle to do this? (1:01) 6 Ways to Add 1/2 inch to your arms in 30 days #1 - Trade volume and frequency for arm training from other areas. (2:16) #2 - Do compound bicep and tricep exercises. (9:29) #3 - Do stretch exercises. (13:40) #4 - Trigger sessions on off days. (16:53) #5 - EAT and SLEEP a lot. (19:42) #6 - Add BFR once a week. (21:18) Questions: What is considered a "big" arm? (22:52) What is the best rep range for arm training? (24:14) Do cheat reps have any value? (25:30) Is the pump important? (26:56) Related Links/Products Mentioned Get your free Sample Pack with any "drink mix" purchase! Also, try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump March Promotion: MAPS Performance or MAPS Performance Advanced 50% off! ** Code MARCH50 at checkout ** Prevent muscle loss with minimal training? Mind Pump #1417: How to Get Stubborn Arms to Grow Mind Pump #2100: Big Arms Masterclass Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources

31 Maalis 29min