1769: Ways to Tell if Overtraining Is Killing Your Gains, the Importance of Lifting Form, How to Determine if a Double Split Routine Is Right for You & More (Listener Live Coaching)

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page. Mind Pump Fit Tip: DON'T listen to your body! Instead, understand how to listen to your body's signals. (2:32) The value in buying time vs. doing things yourself. (13:15) Navigating the bell curve of the negative effects of kids watching television. (19:50) How to mitigate the negatives of caffeine and maximize the positives. (32:33) Maybe it's time to put the controller down. (34:33) The things that annoy Mind Pump. (43:27) Caldera glistens. (49:10) Trigger sessions are anabolic. (50:52) MAPS saves lives! (55:16) Shout out to Nature is Metal! (56:28) #Quah question #1 - If we don't have access to dip bars, what would you suggest as an alternative to dips? I have heard bad things about bench dips but don't know if they are true. (58:00) #Quah question #2 - How do you structure a PR day? Sets, Reps, etc. (1:01:43) #Quah question #3 - What MAPS Program do you recommend for bulking and cutting? (1:06:35) #Quah question #4 - What are some tips for a person new to the gym that feels social anxiety or intimidation in the weight room? (1:10:58) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) ‎PBS KIDS Games on the App Store Can talking to young children during TV time buffer screen time effects on development? @mindpumpsal Twitter post – Modern Challenges for Men Activity 'snacks' following meals may help maintain muscle mass: Study Dr. Ed Thomas Indian Clubs - YouTube Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Close-Grip Bench Press Guide | 3 Mistakes to AVOID DIY DIP STATION from PVC - How to Build Mind Pump #1962: How To Hit A Deadlift PR In 30 Days Mind Pump #1735: Worst Fitness Myths That Keep People Out Of Gyms Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Nature Is Metal (@natureismetal) Instagram

23 Dec 20221h 23min

In this episode Sal, Adam & Justin cover everything you know to build your back. What you will learn in this episode. (1:40) The importance and value of having a strong/healthy back. (2:49) The muscles of the back and favorite exercises for each. Lats. (11:28) Trapezius. (18:22) Rhomboids. (23:35) Erector Spinae. (26:31) Exercise types. Pulldowns or rows. (28:42) Deadlift. (30:04) Pullover or straight arm pulldowns. (36:24) Rep ranges. (38:48) Tempo and technique. (40:34) Related Links/Products Mentioned Visit PRx Performance for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) Do You Have Back Or Shoulder Pain? YOU NEED TO TRY THIS! | Mind Pump Mind Pump #1490: How To Improve Your Posture How To Actually Target Your Lats With The Lat Pulldown! How To Do A Perfect Pull-Up (AVOID MISTAKES!) How To Isolate The Upper Trap and Rhomboids with The Dumbbell Shrug MAPS Strong The ONLY Way You Should Barbell Row Supertraining (book) How to Perform a PROPER Dumbbell Pullover (Target Chest of Lats) | MIND PUMP Mind Pump #1827: The 3 Best Rep Ranges To Build Muscle & Burn Fat How To Properly Do The Seated Cable Row (IT MATTERS!) Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Robert Oberst (@robertoberst) Instagram

22 Dec 202244min

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: One of the most underrated factors when it comes to workout programming is rest periods! (2:59) Silly movie titles. (10:19) It works until it doesn't work. (14:15) What the guys watch vs. their wives. (17:00) Elon Musk, love him or hate him. (21:36) The social media cesspool. (26:28) "Real" vegans. (34:25) Health is NOT about being rigid with everything. (35:55) Justin is ALWAYS the life of the party. (41:26) Mind Pump's predictions for Chat GPT. (45:58) The importance and value of having a high-protein breakfast. (52:27) #ListenerLive question #1 - Is there any value in getting a deep tissue massage, or some other form of therapeutic massage before jumping into my next MAPS program? (54:31) #ListenerLive question #2 - I feel like I can be making faster progress in the gym. What programming and tips would you recommend? (1:02:00) #ListenerLive question #3 - What are some ways to break through a squat plateau? (1:12:53) #ListenerLive question #4 - When running, why do my legs give out faster than my cardiovascular system? (1:27:54) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) Mind Pump #1612: Everything You Need To Know About Sets, Reps & Rest Periods Cocaine Bear (2023) - IMDb Watch Lady Chatterley's Lover | Netflix Official Site Watch Sebastian Maniscalco: Is It Me? | Netflix Official Site Watch Stutz | Netflix Official Site Elon Musk gets booed by the crowd at Dave Chappelle's San Francisco show (Part 1 of 4) All-In Podcast E107: The Twitter Files Parts 1-2: shadow banning, story suppression, interference & more The Health Benefits of Strong Relationships - Harvard Health Chat GPT Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** MAPS Symmetry MAPS Fitness Anabolic Mind Pump #1565: Why Women Should Bulk Mind Pump #1830: Five Steps To Determine Your Ideal Caloric Intake COSSACK SQUAT - Increase Mobility & Leg Strength (TRY THIS SQUAT) Dunphy Squat- Improve Your Squat with this Secret Exercise How To Box Squat The RIGHT Way (SQUAT HEAVIER!!) Mind Pump #1845: How To Do Cardio & Not Lose Muscle MAPS Cardio MAPS Strong Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Elon Musk (@elonmusk) Twitter Liver King (@liverking) Instagram

21 Dec 20221h 39min

In this episode Sal, Adam & Justin get personal with Max Lugavere. Max's Oprah moment. (1:57) His experience on the Tucker Carlson Show. (7:46) The Liver King is a charlatan. (14:04) The real ones are rare. (20:45) His single biggest insecurity. (23:58) Growing up being a curious kid. (30:25) Working through being introverted. (38:03) Always striving to be better. (43:50) His popularity with the opposite sex. (47:25) Working for it rather than being given. (49:50) Relationships and dealing with trauma. (54:23) The joy of being an uncle. (1:05:20) Why music is important. (1:06:48) His relationship with money. (1:09:35) Sodium intake and migraines. (1:11:08) Seed oils affect your cognitive health. (1:12:36) His exit plan to get out of the public light. (1:22:57) Related Links/Products Mentioned Visit SleepMe for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life – Book by Max Lugavere and Paul Grewal #1870 - Max Lugavere - The Joe Rogan Experience Max Lugavere on Alzheimer's disease: Your diet and lifestyle 'pull the trigger' Uncombable Hair Syndrome: Causes, Treatment, and What It Is Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness – Book by Dr. Andy Galpin iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy–and Completely Unprepared for Adulthood–and What That Means for the Rest of Us – Book by Jean M. Twenge PhD Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Research team discovers link between sodium and migraines before pain occurs Omega 3 in Childhood Migraines: a Double Blind Randomized Clinical Trial Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Max Lugavere (@maxlugavere) Instagram Website Podcast Joe Rogan (@joerogan) Instagram Tom Bilyeu (@tombilyeu) Instagram Tucker Carlson (@TuckerCarlson) Twitter Liver King (@liverking) Instagram Joshua Fields Millburn (@joshuafieldsmillburn) Instagram Layne Norton, Ph.D. (@biolayne) Instagram Jordan Peterson (@jordan.b.peterson) Instagram Luke Storey (@lukestorey) Instagram

19 Dec 20221h 27min

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Here is a great workout for gains and the pump! Use half the weight/half the intensity you normally use but double the volume of your workout. (2:04) Mind Pump's bodybuilding playlist. (6:30) The guy's new obsession with the cold plunge. (12:33) Dad life updates: Max's speech progress, another Di Stefano with big calves, and getting attention from the opposite sex. (20:32) The reviews are in, Peak Power from Organifi is a hit! (27:00) Do we all have a materialism set point? (28:10) Why you must add wearing blue-light-blocking glasses to your sleep routine. (46:53) Shout out to @barbellfilms! (49:55) #ListenerLive question #1 - Any tips on how to do heavy cardio, bulk, and build size at the same time? (52:25) #ListenerLive question #2 - Do you gain muscle mass faster on a dirty bulk versus a clean bulk? (59:39) #ListenerLive question #3 - Any advice on meal timing for morning workouts? (1:15:33) #ListenerLive question #4 - Is there a way to incorporate a bodybuilding and powerlifting workout? (1:26:03) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit Felix Gray for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) The Science & Use of Cold Exposure for Health & Performance Mind Pump #1825: Man Cheats Death & Builds Cold Plunge Business Modern Wisdom Podcast | Chris Williamson The Secrets Of A $100m Business - Alex & Leila Hormozi | Modern Wisdom Podcast 490 Mind Pump #1792: The Secrets Of Happy People With Arthur C. Brooks Amber lenses to block blue light and improve sleep: a randomized trial Visit Joy Mode for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order** MAPS Fitness Anabolic Mind Pump #1845: How To Do Cardio & Not Lose Muscle Mind Pump #1427: Don't Make These 6 Bulking Mistakes MAPS Fitness Prime Pro Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** MAPS Powerlift Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Andrew Huberman, Ph.D. (@hubermanlab) Instagram Kyle Kingsbury (@livingwiththekingsburys) Instagram Chris Williamson (@chriswillx) Instagram Alex Hormozi (@hormozi) Instagram Arthur Brooks (@arthurcbrooks) Instagram Barbell Films (@barbellfilms) Instagram Mike O'Hearn (@mikeohearn) Instagram

17 Dec 20221h 42min

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page. Mind Pump Fit Tip: Lift weights to increase your sex drive. (2:32) The importance of caffeine timing. (10:12) Making the mindset shift with it comes to diet/nutrition. (15:44) Busting the myths surrounding what high protein is. (17:57) The ultimate NCI x Mind Pump Giveaway to Coaching Con 2023! (25:40) The politicization of the Brittany Griner incident. (26:42) You should get paid what you EARN. (31:24) Shout out to The Rabbit Hole. (34:51) Is everything fake? (37:23) Weird News with Sal: De Beers miners and a surgeon who left his mark on his patients. (40:29) Is taking birth control halting your gains? (42:48) Would you like to know if you were prone to genetic predispositions to diseases or cancers? (47:23) How LMNT contributes to greater milk production. (57:02) Combat juggling is a thing! (59:38) #Quah question #1 - How would your training change if you slept like absolute crap the night before? (1:02:05) #Quah question #2 - If a muscle is tight, is it better to continue to train it with weight or focus on mobility exercises? (1:08:44) #Quah question #3 - Does dairy need to be avoided if it isn't grass-fed? (1:14:02) #Quah question #4 - I really enjoy learning and teaching about health, strength, fitness, and nutrition. I already make good money, though, so how would someone step into that space without going broke while waiting to make enough to support themselves and their family? (1:18:33) Related Links/Products Mentioned NCI x Mind Pump Visit Drink LMNT for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) Effect of Exercise on Sex Drive The origin of "randy" @hubermanlab Instagram Post on Caffeine Timing Mind Pump #1757: The Truth About The Anabolic Window & Protein Timing Biden slammed for swapping Russian 'Merchant of death' for WNBA's Griner: 'Most lopsided trade in history' United States Women's National Team earns more money from men's World Cup than its previous two women's tournaments Disney Has Always Been Woke - YouTube Workers of the De Beers mines were X-rayed at the end of every shift before leaving the diamond mines in Kimberley, South Africa. Doctor Carved His Initials on His Patients' Livers During Surgery Oral Contraceptive Use Impairs Muscle Gains in Young Women Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control Pill – Book by Jolene Brighten Chris Hemsworth Changed His Life After an Ominous Health Warning My Medical Choice – Angelina Jolie Combat Juggling - The World Juggling Federation Visit Path Water for an exclusive offer for Mind Pump listeners! **Code "mindpump" at checkout for the discount** Which is Best – Mobility or Stretching? – Mind Pump Blog Mind Pump #1550: How To Get Rich As A Personal Trainer Mind Pump #1595: Your Ideas Suck… How To Be An Entrepreneur With Netflix Co-Founder Marc Randolph Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Andrew Huberman, Ph.D. (@hubermanlab) Instagram The Rabbit Hole (@watch_therabbithole) Instagram Jolene Brighten (@drjolenebrighten) Instagram Max Lugavere (@maxlugavere) Instagram Dr. Andy Galpin (@drandygalpin) Instagram Marc Randolph (@thatwillneverwork) Instagram

16 Dec 20221h 31min

In this episode Sal, Adam & Justin cover five steps to getting into amazing shape in 2023. The Five-Step Action Plan to Get in the Best Shape of Your Life in 2023. (2:00) #1 – Have a plan. (Set realistic goals and then stage them in phases.) (5:11) #2 - Start with big rocks. (Avoid heavily processed food, strength train, walk, and sleep well.) (18:52) #3 - Wait till you plateau before adding anything. (31:41) #4 – Increase the intensity of workouts. (Track and prioritize protein.) (37:22) #5 – Add activity. (Track all macros.) (43:32) Related Links/Products Mentioned Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** Special Promotion: RGB Bundle 50% off! **Promo code RGB50 at checkout** (Coupon expires Sunday, Dec. 18th) Mind Pump #1462: Setting New Year's Resolutions That Actually Work How to Stay on Track With Your Health & Fitness Goals This Year – Mind Pump Blog Mind Pump #1830: Five Steps To Determine Your Ideal Caloric Intake NIH study finds heavily processed foods cause overeating and weight gain Mind Pump #1630: Ten Ways To Break Through A Plateau How Do I Choose The Right Weight? (LIFT RESPONSIBLY) – Mind Pump TV How Phasing Your Workouts Leads to Consistent Plateau Free Workouts – Mind Pump Blog Mind Pump #1840: Eleven Steps To A Single-Digit Body Fat Percentage Mind Pump Podcast – YouTube Mind Pump Free Resources

15 Dec 202247min

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: There is ONE thing you can do that will significantly impact muscle growth, strength, recovery, and fat loss in a positive way. That is to improve your sleep quality! (3:10) The toughest thing about parenting. (18:25) The fine line between having fun and being made fun of. (31:24) Facetime and play. (33:41) Don't compare your pets to kids. (35:57) Easier isn't better. (38:27) Why cold air through the nose may keep you from NOT getting sick. (45:31) Take creatine to improve your memory. (47:23) Eat your protein and strengthen your bones. (49:13) Making the case against climate change alarmists. (51:56) Why Seed is the BEST probiotic. (57:06) Shout out to Chris Naghibi! (59:13) #ListenerLive question # 1- How can I avoid an energy crash after eating carbs? (1:01:57) #ListenerLive question #2 - Do I need to adjust my step count for the MAPS split program if I bike to and from work? (1:14:28) #ListenerLive question #3 - Is there ever a time a person must realize that lifting isn't the best way to drop weight, and that one must add more cardio instead? (1:21:18) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Visit NED for an exclusive offer for Mind Pump listeners! Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first month's supply of Seed's DS-01™ Daily Synbiotic** December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) Mind Pump #1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss Mind Pump #1770: How Sleep Helps Your Muscles Recover And Grow @mindpumpsal post on Twitter – Easier isn't better Cold exposure impairs extracellular vesicle swarm–mediated nasal antiviral immunity Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials How women can reduce risk of hip fracture | University of Leeds Earth can regulate its own temperature over millennia, new study finds Welcome To The Higher Standard Mind Pump Rentals – Utah Property MP Holistic Health Visit NutriSense for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** Mind Pump #1815: Improving Fat Loss, Muscle Gain And Fitness With Continuous Glucose Monitors Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Cardio Sucks for Fat Loss – Mind Pump Blog MAPS Symmetry MAPS Fitness Prime Pro The Resistance Training Revolution – Book by Sal Di Stefano Mind Pump #1915: How To Re-Ignite Your Metabolism MAPS 15 Minutes Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jen Cohen (@therealjencohen) Instagram Christopher M. Naghibi (@chrisnaghibi) Instagram Dr. Stephen Cabral (@stephencabral) Instagram

14 Dec 20221h 39min