2880: The Program That Built Mind Pump: 10 Years & 100,000 Transformations

In this episode the guys break down the seven best muscle building exercises you have probably never done — the bent press, circus press, Zottman curls, weighted windmills, heavy overhead carries, heavy trap bar farm walks, and tibialis raises. They also get into AI being used to expose congressional stock trading corruption (56% of congressional stock purchases are on companies directly impacted by bills they later voted on), the whey protein shortage and a new manufacturing technique that makes it taste even better, the history of sketchy old school supplements like Hot Stuff and what was actually in them, old school protein shakes from the Weider era, and LMNT's new lemonade iced tea flavor. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula:  https://nobs6pack.com Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos . Mind Pump Fitness Coaching:  https://mindpumpfitnesscoaching.com 1.9 NASM CEUsSPONSORS Legion (protein bars and supplements):  https://buylegion.com/mindpump Code: MPB2G1 for buy 2 get 1 free. Kion Aminos:  https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. LMNT (lemonade iced tea):  https://drinklmnt.com/MindPump Free 8-count sample pack with any purchase, no code needed. New lemonade iced tea flavor discussed on air — 50mg caffeine, no sugar. Dose for Your Liver:  https://dosedaily.co/MINDPUMP Code: MINDPUMP for 25% off first month subscription. Clinically backed liquid liver supplement, zero sugar, zero calories. LINKS Submit a live caller question:  https://mplivecaller.com Mind Pump Store:  https://mindpumpstore.com Maps Fitness Products:  https://mapsfitnessproducts.com Instagram: @mindpumpmedia   3:08 - 7 best muscle building exercises you have never done 7:34 - The bent press — how Arthur Saxon pressed 370 pounds overhead with one arm 10:30 - The circus press — the one arm push press that builds shoulders fast 12:19 - Zottman curls — the forgotten arm builder that bulletproofs your elbows 13:44 - Weighted windmills — the best exercise Sal had never done that fixed his SI joint 15:40 - Heavy overhead carries — how walking with weight overhead changed the guys' pressing strength 19:11 - Heavy trap bar farm walk — why carrying 500 pounds makes everyday life feel easy 21:24 - Tibialis raises — the dumbest simplest fix for shin splints that actually works instantly 24:04 - Legion chocolate peanut butter Rice Krispie bars and GLP users who struggle to hit protein 25:10 - AI exposes congressional stock trading — 56% of purchases tied to bills they voted on 35:09 - Retail investors now make up 20% of market trading volume and its impact 37:18 - Leucine is the trigger — why your EAA supplement is probably underdosed where it matters 40:05 - Whey protein shortage and a new manufacturing technique that makes it taste better 44:54 - Old school supplements — Hot Stuff, pro hormones and what was actually in them 51:10 - 1988 study — frail 88-year-olds gained 174% average strength in 8 weeks with no injuries 58:05 - Caller: Bobby (New Jersey) — truck driver, GLP off-ramp, normalized bloodwork at 55, needs a build phase 1:08:44 - Caller: Casey (North Carolina) — Hashimoto's, weekend gluten cheats, overtraining, gets Maps 15 1:23:29 - Caller: Sharon (Connecticut) — hypermobility, POTS, MCAS, gets Maps Starter with isometric modifications 1:36:43 - Caller: Renee (Hawaii) — DV survivor, hysterectomy next week, bikini competitor goals, gets free coaching and certification course

In this episode the guys break down the six best lifts for athletic fitness — the movements that translate directly to real world performance, sport and everyday life. They cover lunges and sled work, the standing overhead press, trap bar deadlift, one arm rows with rotation and pull ups, hanging leg raises done correctly, and band and cable chops for rotational power. They also reminisce about their worst business failures — Sal's second studio location that cost him 75K to break the lease, Adam's mobile car detailing hustle, Justin's app build, and Doug's story of losing his entire Japan savings to a fraudulent investment group that got raided by the IRS mid-call. Then they answer questions from Instagram on Bulgarian split squat imbalances, swapping exercises in MAPS 15 Powerlift, which program fixes imbalances and unlocks squat depth, and how to pair sprint intervals with strength training. No BS 6-Pack Formula: https://nobs6pack.comCode: 6PACK for 50% off. Full ab building system with two phase blueprints and video demos by Sal. $28.50 after discount. SPONSORS Rho Nutrition (liposomal creatine, NAD+ and Glutathione): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything. Liposomal creatine discussed on air as the fix for people who experience bloating from regular creatine. Paleo Valley (grass-fed fermented meat sticks): https://paleovalley.com/mindpump 15% off automatically applied at checkout, no code needed. Our Place (non-toxic cookware): https://fromourplace.comCode: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, forever chemical free, 100 day trial with free returns. LINKS Mind Pump Store: https://mindpumpstore.comMaps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:28 - 6 best lifts for athletic fitness 3:25 - Lunges and sled work — triple extension, split stance and why sled is the most accessible power exercise 8:09 - Standing overhead press — the squat of the upper body and how it reveals your whole body strength 10:22 - Trap bar deadlift — why athletic coaches prefer it over conventional for most sports 14:38 - One arm rows with rotation and pull ups — pulling strength and the rotational component most programs miss 16:31 - Hanging leg raises — how to do them correctly and why they matter for every athletic movement 18:25 - Band and cable chops — rotational and anti-rotational power for sport 21:15 - Worst business failures — studios, apps, car detailing and Doug's IRS raid story 50:13 - Rho liposomal creatine solving the bloating problem for women 51:43 - Justin's Yellowstone trip and the bear world grizzly feeding park 59:25 - Paleo Valley fermentation process and the Truckee cabin bear break-in story 1:01:22 - Q&A: Bulgarian split squat imbalances — how to even out a weaker leg 1:04:41 - Q&A: Swapping exercises in MAPS 15 Powerlift with weaker lift variations 1:05:47 - Q&A: Best MAPS program for fixing imbalances and unlocking squat depth 1:07:40 - Q&A: How to pair sprint intervals with strength training correctly

In this episode the guys break down how not to train your abs, covering the five biggest mistakes that keep people from ever seeing results from their core training. They cover why high reps are the wrong approach, how most people are using their hip flexors instead of their abs without realizing it, why short range of motion leaves gains on the table, why rest periods matter just as much for abs as any other muscle, and why avoiding obliques is one of the worst ideas in fitness. Sal shares how switching to resistance training for his abs within 60 days made them one of his best body parts.   No BS 6-Pack Formula:  https://nobs6pack.com Code: 6PACK for 50% off. Full two phase ab building system with video demos by Sal. $28.50 after discount. 30 day money back guarantee.   SPONSORS Super Patch:  https://mindpump.superpatch.com No code needed. Use the URL for $30 off. Drug free wearable neurotechnology patch backed by over a dozen peer reviewed studies. Supports sleep, focus, energy, mobility, recovery and stress management.   LINKS Mind Pump Store:  https://mindpumpstore.com Maps Fitness Products:  https://mapsfitnessproducts.com Instagram: @mindpumpmedia   SPOTIFY TIMESTAMPS 0:00 - Intro 2:16 - How not to train your abs — the mistakes everyone makes 3:44 - Mistake #1: High reps — why this builds stamina not muscle 8:51 - Mistake #2: Flexing at the hips instead of the lumbar spine 14:28 - Mistake #3: Short range of motion and what a full range actually looks like 17:22 - Mistake #4: No rest between sets — why circuits kill your ab gains 19:38 - Mistake #5: Avoiding obliques — why this logic is completely backwards 22:57 - No BS 6-Pack Formula — the program designed to fix all of this  

In this episode the guys break down the five steps to becoming the fittest you've ever been for life — not just for a season. They cover why fitness should improve your life rather than become your life, the importance of building strength for longevity, moving well and being able to play, and what realistic aesthetics look like for someone who actually has a life. Sal opens up about his own ongoing struggle with making fitness an idol, Adam talks about genuinely letting go of the all-or-nothing mentality, and Justin reflects on the identity shift from performance-based athlete to training for quality of life. They also get into the SpaceX IPO and the 4,000 overnight millionaires it will create, why politicians criticizing billionaires is frustrating, Olipop's origin story and 1.8 billion dollar valuation, the delta sleep inducing peptide Sal has been using, parasite infections being far more common than people think, and Adam shooting a squirrel that was eating his peaches. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula: https://nobs6pack.com Code: 6PACK for 50% off. Full ab building system, two phase workout blueprints, video demos by Sal and a healthy diet guide. $28.50 after discount. SPONSORS Organifi: https://organifi.com/mindpump Code: MINDPUMP for 20% off. Natural parasite cleanse combo (two bottles: one for the parasite, one to heal the gut). Discussed on air with Sal sharing his personal experience. Olipop: https://drinkolipop.com/mindpump Buy any two cans of Olipop in store (any flavor, any retailer) and they will pay you back for one. New flavors: Blackberry Vanilla and Raspberry Sherbet. Zbiotics Pre-Alcohol Probiotic: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase (one-time or subscription, 3, 6 and 12-pack options). LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 3:20 - 5 steps to becoming the fittest you've ever been for life 5:03 - Step 1: Fitness should improve your life, not become your life 22:25 - Step 2: Build strength, why it matters more as you age 25:46 - Step 3 and 4: Move well and be able to play 26:38 - Step 5: What realistic aesthetics actually look like long term 33:26 - Sal is going back to jiu jitsu and his fears about walking in as a purple belt 42:43 - Parasite infections are more common than people think and Organifi's cleanse 53:28 - The delta sleep inducing peptide Sal has been using from MP Hormones 55:57 - SpaceX IPO, 4,000 overnight millionaires and the Elizabeth Warren reaction 1:00:36 - Caller: Daniel (Georgia) eating 1500 calories since high school, 30 year history of restriction 1:20:05 - Caller: Matilda (Singapore) doing everything right for a year but period has not returned 1:29:30 - Caller: Christina (Missouri) 51 years old, six day a week program, not progressing 1:37:31 - Caller: Olivia (Texas) active athlete trying to balance lifting with sports and Pilates  

Get The No BS 6-Pack Formula: https://www.nobs6pack.com?htrafficsource=libsyn-organic&hcategory=MPSHOW&el=2885 This Episode discusses why visible six-pack abs are rare and emphasizes that abs are muscles that must be built while getting leaner through improved body composition, not just weight loss. It outlines a three-part approach: (1) track everything you eat and drink for seven days without changing habits to establish a true calorie baseline, then monitor waist or body-fat trends; (2) create a modest calorie deficit of about 500 calories, eat about 1 gram of protein per pound of target body weight, avoid heavily processed foods, and test removing bloat-triggering foods like gluten, dairy, eggs, or legumes; and (3) prioritize strength training over cardio to preserve muscle, and train abs with resistance, full range of motion, and moderate reps rather than high-rep endurance work. The episode also promotes the No BS Six-Pack Formula program and sponsor products.   This episode is brought to you by CRISP POWER www.crisppower.com/mindpump Go to www.crisppower.com/mindpump and use code mindpump for 10% off your order 00:00 Six Pack Reality Check 00:58 Build Abs Not Skinny 03:41 Track Calories Baseline 06:02 Avoid Tracking Mistakes 09:34 Cut Calories Add Protein 11:09 Beat Bloat Triggers 16:25 Strength Training Wins 18:16 Train Abs Like Muscle 21:46 Programs And Wrap Up

In this episode the guys break down five popular exercises that are almost always done wrong and sending people backward — jump boxes, hip abduction machines, circuits, renegade rows, and ultra high rep training. They also get into the science behind why ketone IQ works (mitochondrial efficiency, BDNF, and clean ATP production with no stimulants), Sal taking his wife to see the horror movie Obsession and deeply regretting it, the SpaceX IPO and the 4,000 new millionaires it will create overnight, 24 Hour Fitness removing basketball courts to add more weight room space, Jacob Collier and the guys' appreciation for elite musical talent, and Mind Pump offering 80% off select programs to high school coaches and teachers. Then they coach live callers submitted through mplivecaller.com.   Mind Pump Fitness Coaching: [ https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   MAPS Anabolic Relaunch: https://mapsanabolic.com Code: ANABOLIC for 50% off through the end of the month. Includes updated female blueprints, masterclass videos and three days of live coaching with Cole.   High school coaches and teachers: Email [email protected] to receive 80% off six curated MAPS programs for your students. Be sure to send your request from your school email address to qualify.   SPONSORS   Ketone IQ:  https://ketone.com/MINDPUMP 30% off subscription orders plus a free gift with your second shipment. Also available at Target stores nationwide.   Manukora Manuka Honey: https://manukora.com/MINDPUMP Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit (MGO 850+ honey jar, 5 travel sticks, wooden spoon and guidebook).   LMNT (electrolytes): ttps://drinklmnt.com/MindPump Free 8-count sample pack with any purchase. No-questions-asked refunds on all orders.   LINKS   Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:32 - 5 exercises that are almost always done wrong and sending you backward 3:12 - Jump boxes: the right way vs. how everyone actually does them 10:35 - Hip abduction machines: why they're not building your glutes 16:00 - Circuits: the one thing they're actually good for and why everyone misuses them 20:13 - Renegade rows: they're anti-rotation training, not a back exercise 21:31 - Ultra high rep training: when it stops being hypertrophy and becomes cardio 24:42 - Ketone IQ deep dive: BDNF, mitochondrial efficiency and why it's not a stimulant 27:15 - Sal takes his wife to see the horror movie Obsession and deeply regrets it 34:17 - SpaceX IPO and the 4,000 employees about to become overnight millionaires 39:46 - 24 Hour Fitness removing basketball courts to expand the weight room 44:13 - Mind Pump offers 80% off programs for high school coaches and teachers 54:18 - Caller: Katie (Maryland) training during a high risk pregnancy with placenta previa 1:08:29 - Caller: Karen (UK) 60 day check-in on MAPS Strong with shoulder injury and a cut plan 1:23:13 - Caller: Bianca (Texas) burned out teacher eating 1750 calories and getting nowhere 1:37:02 - Caller: Alyssa (Michigan) 60 day check-in rebuilding after overtraining and period loss  

In this episode the guys break down the pros and cons of the five most popular workout styles right now, Pilates, yoga, bodybuilding, powerlifting, and hybrid training; covering what each one is actually good at, what it's not, and who should be doing each one. They also get into why meal prepping is one of the most underrated fat loss strategies, how Coca Cola literally had cocaine and caffeine in the original formula, the first ever online pizza order, and the guy who spent 10,000 Bitcoin on two Papa John's pizzas in 2010. Then they answer questions from Instagram on rest days and strength training, how new personal trainers should get their first clients, whether GLP-1 drugs actually cause more muscle loss than regular dieting, and how to balance eating the same meals consistently versus adding food variety outside of a prep. MAPS Anabolic Relaunch: https://mapsanabolic.com Code: ANABOLIC for 50% off through the end of the month. Includes updated female blueprints, masterclass videos and three days of live coaching. SPONSORS Vita Bella / MP Hormones: Go to https://mphormones.com and BOOK A COMPLIMENTARY 10 minute consultation with a membership specialist to find out if Vita Bella is right for you. Or use code mindpump365 to start your annual membership and get your free blood panel and Gift. Consultation: entry: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation?uuid=ff3ae3e9-7828-4d4b-be06-7d8d68ba2929 Caldera Lab (Hydro Layer skincare): https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order. Visibly reduces lines and wrinkles, firms skin, minimizes pores, all-day hydration. Peptide growth factors plus a hydration matrix that holds 5,000x its weight in water. Butcher Box: https://butcherbox.com/mindpump No code needed. Sign up now and choose your free for life offer plus $20 off. Choose from free sirloin tips for life, free chicken wings for life, or free ground beef for life. LINKS Mind Pump Store: [ https://mindpumpstore.com](https://mindpumpstore.com) Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:29 - The 5 most popular workout styles ranked and compared: Pilates, yoga, bodybuilding, powerlifting, hybrid 3:27 - Pilates: pros, cons, and why it's surging right now 11:15 - Yoga: breathing, flexibility, community, and why it's more valuable than ever 16:57 - Bodybuilding: the best for body composition and why it can attract body dysmorphia 21:16 - Powerlifting: the best foundation, great culture, and where it falls short 25:02 - Hybrid training: the most balanced but easiest to overtrain and hardest to program 30:51 - Why meal prepping is one of the most effective fat loss strategies (and how to make it simple) 33:33 - Butcher Box and the anchor meal strategy Adam uses every week 42:19 - Original Coca Cola had 5 to 9mg of cocaine per serving 50:24 - The guy who spent 10,000 Bitcoin on two Papa John's pizzas in 2010 57:26 - Q&A: How many rest days should you take per week when strength training? 59:56 - Q&A: What should a brand new personal trainer do on their first day to get clients? 1:02:49 - Q&A: Does GLP-1 actually cause more muscle loss than a regular calorie-restricted diet? 1:05:31 - Q&A: Is it better to eat the same meals every day or add variety outside of a prep?  

In this episode Phil Vella, founder of Vita Bella, returns to break down the wild west of the gray market peptide industry. He shares new data showing 70 percent of research peptides now fail purity and contamination testing, why so many random people are running peptide side hustles out of their garages, and the real risks of injection site infections and improperly dosed products. They cover why hormone optimization should always come before peptides, the most popular peptides Vita Bella prescribes, the science behind PDE5 inhibitors for both performance and longevity, and the regulatory battle between big pharma and compounding pharmacies over GLP medications. Phil also opens up about a brutal stretch of his life that included losing his father, a double spinal fusion injury, and nine people from his childhood neighborhood dying by suicide within about a year, and how that period reshaped his understanding of money, purpose, and fatherhood. Vita Bella / MP Hormones: https://mphormones.com Go to mphormones.com and BOOK A COMPLIMENTARY 10 minute consultation with a membership specialist to find out if Vita Bella is right for you. Or use code mindpump365 to start your annual membership and get your free blood panel and Gift. Consultation entry: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation?uuid=ff3ae3e9-7828-4d4b-be06-7d8d68ba2929 SPONSORS Troscriptions: https://troscriptions.com/MINDPUMP Code: MINDPUMP for 10% off your first order. Medical grade supplements including methylene blue and Calm. MAPS Anabolic Relaunch: https://mapsanabolic.com Code: ANABOLIC for 50% off through the end of the month. Includes updated female blueprints, updated FAQ and phase overview videos, masterclass videos on the barbell squat, bench press, overhead press, barbell good morning and behind the neck press, and three days of live coaching with one of the Mind Pump coaches. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 3:07 - Phil Vella returns to talk peptide industry quality and regulation 5:04 - 70 percent of research peptides now fail purity testing 7:26 - Everyday people running peptide side hustles out of their homes 10:39 - Contamination, infection, and dosing risks from research peptides 13:12 - The difference between FDA regulated compounding pharmacies and the gray market 16:23 - Why hormones must be dialed in before starting peptides 19:12 - Testosterone for women and the most prescribed hormones at Vita Bella 22:04 - Recent changes to peptide regulation and the FDA review process 33:06 - Blood Pump and PDE5 inhibitors for performance, pumps, and longevity 38:22 - The Glow and Clo peptide stacks for recovery and skin health 43:15 - Metformin and glutathione as part of a longevity stack 51:11 - Phil's double spinal fusion injury and recovery 52:46 - Losing his father and nine people from his neighborhood to suicide in one year 58:11 - Moving to Bali and rebuilding his sense of purpose 1:00:38 - The Bell Curve of Happiness and why money stops buying happiness 1:09:04 - The membership model behind Vita Bella and future plans for the company

In this episode the guys break down the most effective GLP strategy for fat loss and muscle gain, covering how to start lifting before beginning a GLP, why minimal effective dose matters, keeping training volume low while on it, using essential amino acids to preserve muscle, replacing old eating behaviors with new ones, and how to scale down successfully. They also get into a probiotic study showing a 40 percent reduction in anxiety among menopausal women, Sal's appearance on Dr. Seeds' peptide podcast, a debate about SpaceX's trillion dollar valuation and what it means for AI infrastructure, AI getting measurably "dumber" after training on social media data, and a tangent on horror movies and low budget filmmaking economics. Then they coach live callers submitted through mplivecaller.com. MAPS Anabolic Relaunch: https://mapsanabolic.com Code: ANABOLIC for 50% off through the end of the month. SPONSORS Kion Aminos: https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. 40% leucine enriched formula for muscle protein synthesis. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month. Eight Sleep: https://eightsleep.com/mindpump Use code MINDPUMP for a discount on the Pod 5 Ultra. May qualify as an HSA/FSA medical expense through Truemed, with qualified customers saving about 30% on average. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 3:13 - Most effective GLP strategy for fat loss and muscle gain 14:24 - Building a foundation before starting a GLP and why timing matters 20:28 - Minimal effective dose, training volume, and essential amino acids on a GLP 25:06 - Replacing old behaviors and scaling down off a GLP successfully 26:54 - Probiotic study links to a 40 percent reduction in anxiety in menopausal women 29:46 - Sal's experience on Dr. Seeds' peptide podcast 36:13 - SpaceX valuation debate and what it means for AI infrastructure 41:20 - AI training on social media data and getting measurably dumber 1:04:46 - Caller: Carrie (Utah) navigating Hashimoto's, hormone shifts, and rebuilding after a difficult year 1:19:09 - Caller: Kyle (British Columbia) follow up on strength gains after switching to free weights 1:38:37 - Caller: John (Ohio) on growing a personal training business through in person client work 1:54:01 - Caller: Jenna (Texas) 60 day update alternating strength and endurance training block

Ten years ago, before there was a podcast, before there were millions of downloads, there was a workout program built in a gym by a few trainers who were obsessed with one question: why does almost everyone train wrong? That program was MAPS Anabolic—and a decade and 100,000-plus customers later, it's still the one the guys point to when someone asks where to start.   Right now MAPS Anabolic is 50% off at https://mapsanabolic.com with code ANABOLIC   Watch the original Mind Pump Sales video here: https://mindpumpproducts.com/original-video   Episode Sponsor: "Pre Alcohol" Zbiotics: https://zbiotics.com/mindpump26   Timestamps: 00:00 Intro 02:23 Ten Years Later 13:07 Mind Pump Begins 19:06 Strength Changes Everything 19:59 Why Most Programs Fail 23:57 Heavy Lifting 26:17 Full Body and Trigger Sessions 29:43 Relaunch Details