2706: The Best 3-Day a Week Back Routine (Listener Live Coaching)

In this episode Sal, Adam & Justin cover why sleep is so important for muscle recovery and growth and provide the best ways to improve sleep quality. Sleep, the MOST underrated, but talked about thing to put energy/focus toward. (3:01) There is more than just adapting and getting by. (6:45) Listen up trainers! Do not make the same mistakes. (14:06) The biggest changes to improve your sleep (30 Day Challenge). (21:32) #1 – Get at least 30 minutes of direct sunlight. (21:42) #2 – Go to bed and wake up at the same time. (25:39) #3 – Have a sleep routine. (28:32) #4 – Stop caffeine intake 10-12 hours before bed. (37:11) #5 – Stop eating 2 hours before bed. (38:52) #6 – Use wearables to track and monitor sleep. (40:32) #7 – Try supplementation. (44:35) Related Links/Products Mentioned March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 Visit Chili Sleep for an exclusive offer for Mind Pump listeners! Mind Pump #1765: Bodybuilding Vs. Powerlifting With Ben Pollack Insufficient sleep undermines dietary efforts to reduce adiposity Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenFREE Visit Joovv for an exclusive offer for Mind Pump listeners! Mind Pump #1769: Mind Pump Fit Tip: The BEST time of the day to workout for consistency and long-term results is FIRST thing in the morning. Visit Felix Gray for an exclusive offer for Mind Pump listeners! Visit NED for an exclusive offer for Mind Pump listeners! Long-Term Chamomile Therapy of Generalized Anxiety Disorder: A Study Protocol for a Randomized, Double-Blind, Placebo- Controlled Trial Melatonin - Examine.com Taking Passion Flower for Anxiety: How Effective Is It? Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pollack, Ph.D. (@phdeadlift)  Instagram

13 Mar 202249min

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The BEST time of the day to workout for consistency and long-term results is FIRST thing in the morning. (4:15) Yes, the Slap Fighting Championship is a thing! (13:22) The guys speculate on why major companies are boycotting Russia. (18:53) An update on the guy's current workout routines and diets. (27:16) How the Joovv panel has Doug’s testosterone going through the roof! (32:55) Kristie Wolfe is CRUSHING the Airbnb market! (39:54) What Mind Pump is watching on TV/film. (45:27) Sal teases Organifi’s new flavors. (50:57) #ListenerLive question #1 - When it comes to the compound lifts, is it better to perfect the form or feel the target muscle? (54:04) #ListenerLive question #2 - What is the best way to workout while in season? (1:06:55) #ListenerLive question #3 - How can I determine if a double-spilt routine is right for me? (1:16:30) #ListenerLive question #4 - Am I training too much to see gains? (1:25:04) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 Mind Pump #1522: How To Stay Consistent With Your Diet & Workout Logan Paul, Arnold Schwarzenegger team up to host Slap Fighting Championship Hitman: My Real Life in the Cartoon World of Wrestling – Book by Bret Hart The Wrestler (2008) - IMDb Visit Joovv for an exclusive offer for Mind Pump listeners! Mind Pump #1402: Good Stress Vs. Bad Stress & How To Know The Difference Meet the woman who builds the world's most unique Airbnbs Madonna Inn | World-Famous San Luis Obispo Hotel Super Pumped (Official Series Site) Watch on Showtime Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code “mindpump” at checkout for 15% off your first order** Mind Pump #1500: Seven Lies Fitness Influencers Love To Tell Mind Pump #1732: How To Workout Every Day For 30 Days (Free Workout!) MAPS Fitness Anywhere Stop Working Out And Start Practicing – Mind Pump Blog MAPS Prime Pro Webinar MAPS Prime Webinar MAPS Fitness Prime Pro MAPS P.E.D. MAPS Split MAPS Aesthetic Mind Pump #1142: Nine Signs You Are Overtraining MAPS Fitness Anabolic Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Logan Paul (@loganpaul)  Instagram Jake Paul (@jakepaul)  Instagram Kristie Wolfe (@kristiemaewolfe)  Instagram Tait Fletcher (@taitfletcher)  Instagram Jeff Nippard (@jeffnippard)  Instagram

12 Mar 20221h 35min

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best hamstring exercises to do in a garage gym that has no cable machines, the creatine loading phase, maintaining strength during a cut, and carb blocker supplements. Mind Pump Fit Tip: Fasting is grossly overrated! Don’t fall for the lies. (4:41) Fitbit in some hot water. (13:11) NCI, the highest level of professionalism. (16:04) Caffeine powders are dangerous. (27:08) The health benefits of bloodletting. (34:00) The advantages of taking alpha-lipoic acid with meals from LivON Labs. (42:16) Sal’s latest peptide stack from MP Hormones (48:25) #Quah question #1 - What is the best hamstring exercise to do in a garage gym that has no cable machines? (54:48) #Quah question #2 - What do you think about the creatine loading phase? (58:08) #Quah question #3 - What are your thoughts on maintaining strength during a cut? (1:00:52) #Quah question #4 - What is your opinion on pills or tablets called carb blockers? (1:08:11) Related Links/Products Mentioned March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 ProLon Fasting Mimicking Diet Is Fasting Effective? - Mind Pump Blog Fitbit recalls 1.7 million smartwatches due to burn hazard  Visit NCI Coaching Con for an exclusive offer for Mind Pump listeners! Personal trainer dies from caffeine overdose after accidentally drinking the equivalent of 200 cups of coffee, reports say How Fred Smith rescued FedEx from bankruptcy by playing blackjack in Las Vegas The Potential Benefits of Bloodletting. Yes, Bloodletting. Visit LivON Labs for an exclusive offer for Mind Pump listeners! MP Hormones Luna Physical Therapy Improve Your Deadlift with a Single Leg Romanian Deadlift Focus Session – Mind Pump TV The ONLY Way You Should Be Doing Stiff Legged Deadlifts! - Mind Pump TV Build Your Hamstrings with the Stability Ball Leg Curl – Mind Pump TV Build Your Hamstrings- How to Properly do Good Mornings – Mind Pump TV Mind Pump #1755: Insider Secrets Of The Supplement Industry With Mike Matthews How To Do A Turkish Get-Up Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jason Phillips (@jasonphillipsisnutrition)  Instagram Jordan Peterson (@jordan.b.peterson)  Instagram Mike Matthews (@muscleforlifefitness)  Instagram

11 Mar 20221h 13min

In this episode Sal, Adam & Justin compare the advantages and disadvantages of dumbbells vs. barbells when used with eight different goals in mind.  Comparing the advantages and disadvantages of dumbbells versus barbells, and when appropriate to use with 8 different goals in mind. (2:35) #1 - Range of motion. (4:36) #2 – Overall maximal strength. (8:50) #3 – Central Nervous System (CNS). (11:15) #4 – Aesthetics. (13:01) #5 – Athletics. (16:00) #6 – Muscle imbalances. (19:53) #7 – Explosive power. (24:07) #8 – Upper/lower body. (28:55) Bonus: If you had to pick one to use forever, which would you choose? (32:11) Related Links/Products Mentioned March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 Visit ZBiotics for an exclusive offer for Mind Pump listeners! A Brief History of Dumbbells Mind Pump TV - YouTube Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis Mind Pump #1572: Is Tonal Worth The Money? With Aly Orady Mind Pump Podcast – YouTube Mind Pump Free Resources

10 Mar 202237min

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Why your back pain may be due to something you are NOT even thinking about. You may have WEAK hip flexors! (4:13) Mind Pump’s favorite gyms. (16:30) Vitamin C and its effects on muscle adaptation. (24:11) A home buyer report and speculating on if and when the bubble will burst. (26:28) Why most people are 80% vegan. (33:19) Magic Spoon has invaded Justin’s high school football team. (35:51) Vuori is EVERYWHERE! (46:06) When a frozen penis happens. (48:26) #ListenerLive question #1 - What are some ways to reduce soreness and fatigue when transitioning from low reps to high reps? (51:57) #ListenerLive question #2 - How can I bridge MAPS programs to fit my traveling lifestyle? (1:01:29) #ListenerLive question #3 - How can I stay jacked and be a good mountain bike rider? (1:13:03) #ListenerLive question #4 - How can I develop explosive power to incorporate into my pro wrestling training? (1:20:25) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 FIX LOWER BACK PAIN By Deactivating Your Hip Flexors! | Mind Pump TV UNLOCK Tight Hips With This Hip Flexor Stretch! - Mind Pump TV How to Perform a 90/90 Hip Stretch (HIP FLEXOR STRETCH) - Mind Pump TV How To Do A Turkish Get-Up – Mind Pump TV Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV Muscle Beach Venice Santa Cruz Power Fitness, a fit community Big Tex Gym - Train Like You Mean It MI40 Gym Metroflex Gym Bev Francis Powerhouse Gym Differential effects of vitamin C or protandim on skeletal muscle adaptation to exercise | Journal of Applied Physiology Real-Estate Investors Bought a Record 18% of the U.S. Homes That Sold in the Third Quarter Arnold Schwarzenegger Said Vegan Diet Lowered 'Bad' Cholesterol Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Watch The Marvelous Mrs. Maisel - Season 1 | Prime Video Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Cross-country skier Remi Lindholm suffers frozen penis in mass start race How Do I Choose The Right Weight? (LIFT RESPONSIBLY) - Mind Pump TV MAPS Fitness Anywhere Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training MAPS Fitness Anabolic MAPS Fitness Performance MP Hormones Mind Pump #1240: The Muscle Building & Fat Burning Effects Of Oly Lifting With Sonny Webster Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Marlon Shamell (@shamell_fitness)  Instagram Max Schmarzo (ATC/CSCS/MS) (@strong_by_science)  Instagram Tom Van Ruiten (@tvrisme)  Instagram Damian Chambers (@therealdamianchambers)  Instagram Sonny Webster (@sonnywebstergb)  Instagram

9 Mar 20221h 32min

In this episode Sal, Adam & Justin speak with powerlifter turned bodybuilder, Ben Pollack about the differences between the two sports. Why did he switch from powerlifting to the sport of bodybuilding? (2:47) What was the attraction to bodybuilding? (5:37) Bodybuilding is objective, right? (6:24) The mental challenge of switching focus in training. (8:42) The differences in the physique between the two lifters. (16:36) Did he feel he had a head start switching sports? (22:32) Do the stereotypes hold for bodybuilders? (24:32) Why MOST bodybuilders should be deadlifting. (27:06) What exercises, from bodybuilding, will he continue to incorporate into his training? (29:46) The contrast in nutrition transitioning from powerlifting to bodybuilding. (33:27) What did his PRs look like at his lowest and highest weight? (40:44) Why he loves the Smith Machine for chest work. (42:00) What can powerlifters learn from bodybuilders and vice versa? (44:21) The differences in drug use between the two sports. (46:20) Does he have any favorite anabolics? Least favorites? (51:14) The importance of monitoring your health. (54:35) Has the weight gain affected his sleep? (56:31) Has this change made an impact on his business? Any hate? (59:49) Which training style would be more conducive for longevity? (1:01:13) What does the future look like for Ben? (1:06:19) Becoming more open-minded, the benefits of sled training, and isometrics. (1:08:04) Related Links/Products Mentioned March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code “Mindpump15” at checkout for 15% discount** Mind Pump #865: Stan Efferding- The World’s Strongest Bodybuilder Mi40 Nation Primobolan - Steroid .com Excess Tongue Fat Could Be Leading to Sleep Apnea, Scientists Find Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Ben Pollack, Ph.D. (@phdeadlift)  Instagram Stan “Rhino” Efferding (@stanefferding)  Instagram Ronnie Coleman (@ronniecoleman8)  Instagram Derek Lunsford (@dereklunsford_)  Instagram Andrew Herbert (@herbietheluvbug)  Instagram John Haack (@bilbo_swaggins181)  Instagram Dave Tate (@underthebar)  Instagram

7 Mar 20221h 13min

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: If your goal is to build muscle, strength, and speed up your metabolism. Do cardio at the END of the workout and NOT at the beginning. (3:29) The moment you know your wife REALLY loves you. (15:36) The awkward moment of witnessing a speakerphone bathroom conversation. (19:53) Justin, the gymnastics Dad. (23:24) Sexuality is a spectrum. (27:20) Get your heritage pork from Butcher Box! (38:24) Sal’s old man moment. (41:37) How going to failure can be used as a tool to speed up gains over time. (45:21) Felix Gray, you get what you pay for. (48:18) #ListenerLive question #1 - How can I change my training to avoid plateaus in strength? (51:45) #ListenerLive question #2 - How can I maximize muscle gains with digestive issues? (1:06:16) #ListenerLive question #3 - What is the best way to incorporate resistance training to support my athletic endeavors? (1:15:57) #ListenerLive question #4 - What are some tips to build up my poor appetite to pack on muscle? (1:25:24) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 Should You do Cardio Before or After Weights? - Mind Pump Blog Is Warming Up Before A Workout Necessary? - Mind Pump Blog LGBT identification hits US high of 7.1% as Gen Z comes of age California Science Camp Allows ‘Non-Binary’ Men to Be Housed with Fifth-Grade Girl Campers Visit Butcher Box for this month’s exclusive Mind Pump offer! Visit Felix Gray for an exclusive offer for Mind Pump listeners! Felix Gray Glasses Review 2021: Products, Is It Worth It Visit LivON Labs for an exclusive offer for Mind Pump listeners! Mind Pump #1630: Ten Ways To Break Through A Plateau Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code “Mindpump15” at checkout for 15% discount** MAPS Fitness Performance Tips For Improving Power In Your Golf Swing – Mind Pump Podcast MAPS O.C.R. Why The Sled Is A Great Tool For Maximizing Lower Body Gains – Mind Pump Podcast Kelly Starrett - Hitting the slopes? Spend 5 minutes of focused mobility prep work and shred longer, harder, better.⁠ MAPS Fitness Anabolic Mind Pump #1757: The Truth About The Anabolic Window & Protein Timing MP Hormones Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pollack, Ph.D. (@phdeadlift)  Instagram Kelly Starrett (@thereadystate)  Instagram

5 Mar 20221h 34min

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about why MAPS Prime and Prime Pro are recommended as the best programs for trainers working with clients, the benefits of doing front squats vs back squats, the difference between doing a lift and actually practicing a lift, and whether you can drink a protein shake and creatine together. Mind Pump Fit Tip: One of the BEST ways to exercise for longevity is to lift weights! (3:33) How Aurelius is turning out to be a little tyrant, having a dark sense of humor, and being careful what you say around your kids. (16:43) The fun of being cynical watching reality TV. (22:35) Sal’s latest stack from MP Hormones. (30:51) The fun of combining Organifi’s Red Juice with caffeine. (37:20) Shop Public Goods for your pets too! (39:32) #Quah question #1 - Why do you recommend MAPS Prime and Prime Pro as the best programs for trainers working with clients? (43:26) #Quah question #2 - What are the benefits of doing front squats vs back squats? (52:40) #Quah question #3 - What is the difference between doing a lift and actually practicing a lift? (56:21) #Quah question #4 - Can you drink protein shakes and creatine together after training? Or should they be taken at different times of the day? (1:02:02) Related Links/Products Mentioned March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints  The Resistance Training Revolution – Book by Sal Di Stefano Watch Love Is Blind | Netflix Official Site 1883 - Yellowstone Prequel MP Hormones NAD+ Intramuscular or Subcutaneous Injections Life Force by Tony Robbins Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Visit Public Goods for an exclusive offer for Mind Pump listeners! **Receive $15 off your first Public Goods order with NO MINIMUM purchase** Visit PRx Performance for an exclusive offer for Mind Pump listeners! Prime Bundle | MAPS Fitness Products Why All Personal Trainers Need to Understand Mobility and Correctional Exercises – Mind Pump Blog MAPS Prime Webinar MAPS Prime Pro Webinar BEST Front Squat Regression & Mobility Tips (START HERE) - Mind Pump TV Stop Working Out And Start Practicing – Mind Pump Blog Creatine — Health Benefits, Dosage, Side Effects | Examine.com Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Tony Robbins (@tonyrobbins)  Instagram

4 Mar 20221h 5min