2649: Top 9 Exercises for Each Body Part Based on EMG Research & More (Listener Live Coaching)

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: The 5 Secret Workout Program Hacks for Maximum Gains. (1:51) Red light to improve your brain. (23:56) Sal’s relation to a Pope! (27:47) Andrew Tate vs. Aubrey Marcus: Why they are bad for young males. (34:03) Fitness is an INCREDIBLE vehicle to help break substance abuse. (44:45) Muscle worship. (46:47) Has technology really benefited us? (54:11) #ListenerLive question #1 – When I’m dedicating time in the gym to mobility work, should I focus only on the limited side or is it better to split the work 50/50 between both sides? Or something in between? (1:02:53) #ListenerLive question #2 – What advice do you have for raising kids to have a healthy relationship with food? (1:15:49) #ListenerLive question #3 – How do I break out of this fear of not looking how I want? Or break free from my bondage to the gym? (1:33:19) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [email protected] Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** 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. ** August Special: MAPS 15 Minutes 50% off! ** Code MUSCLE50 at checkout ** Elite Trainer Academy – Podcast Weekly Training Frequency Effects on Strength Gain Investigation of core endurance, performance and functional activities in crossfit participants Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomised trials Transcranial photobiomodulation improves functional brain networks and working memory in healthy older adults: An fNIRS study Pope Gregory X - Wikipedia Mind Pump #2392: Steps to Overcoming Addiction with Tom Conrad & Ben Bueno Muscle Suit Mind Pump #2600: Mike O’Hearn Gen Z Women Are Booking Convents Instead of Beach Houses This Summer Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** Mind Pump #1897: Why Phasing Your Workouts Is So Important & How to Properly Switch It Up Mind Pump #2560: How to Break Free from Destructive Body Image Issues Mind Pump#2385: Five Reasons Why You Should Hire a Trainer Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Aubrey Marcus (@aubreymarcus) Instagram Dan Bilzerian (@danbilzerian) Instagram Thomas Conrad (@realrecoverytalktom) Instagram Mike O’Hearn (@mikeohearn) Instagram    

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: Ten Ways to Dramatically Improve Workout Consistency. (1:31) One of the EASIEST ways to bump protein and cut calories. (27:47) When you have kids, it’s not about you and it’s about them. (31:01) Make Orwell fiction again. (37:07) Diet is religion. (39:01) Exercise and depression. (42:01) Green Juice makes you feel good. (52:17) #Quah question #1 – I love your guys' programs. I do see people comment about how Arnold presses are a terrible movement. I do see you guys have them in your programming. How do you feel about the negative comments towards that exercise? (54:54) #Quah question #2 – What is the ideal mindset to have for people starting their health and fitness journey? (58:21) #Quah question #3 – What is something I can do during long rest periods? I want to avoid phones as much as I can, only tracking sets. (1:00:24) #Quah question #4 – I’m becoming a personal trainer, mostly because of you guys, and just landed my first client. What steps should I take from here? (1:06:47) Related Links/Products Mentioned Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Available for a limited time, a curated box pre-filled with Mind Pump’s favorite cuts — no guesswork! ButcherBox members who sign up through Mind Pump will receive: $20 OFF their first box, Free chicken breast, ground beef, OR salmon in every box for a whole year! ** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** 6 Benefits of Walking After Meals, Backed by Health Experts Mind Pump #1522: How to Stay Consistent With Your Diet & Workout Mind Pump #2612: How One Man Lost Over 300 Pounds Without Any Cardio 7 Health Benefits of Pasture-Raised Chicken You Can't Ignore George Orwell’s estate approves retelling ‘1984’ from woman’s point of view 1984: 75th Anniversary Mind Pump #2644: Eight Best Carbs for Bodybuilding & More (Listener Live Coaching) The Effects and Mechanisms of Exercise on the Treatment of Depression The Effects of Lutein and Zeaxanthin Supplementation on Cognitive Function in Adults With Self-Reported Mild Cognitive Complaints: A Randomized, Double-Blind, Placebo-Controlled Study Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor, or share it with a friend. Try LMNT risk-free. If you don’t like it, give it away to a salty friend and we’ll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump Mind Pump #1447: How to Start Your Fitness Journey Trainer Bonus Series Episode 1: The Successful Trainer Mindset Trainer Bonus Series Episode 2: Diet & Exercise Strategies That Work AND Clients Love Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jamie Selzler (@jselzler) Instagram Paul Chek (@paul.chek) Instagram  

How Undereating is Making You Fat and Unhealthy Why this is frustrating for the average person. (1:21) 8 Ways Undereating is Making You Fat and Unhealthy #1 - You lose weight, but half is muscle. (3:58) #2 - You can’t recover from workouts. (8:44) #3 - Performance sucks. (11:15) #4 - Sleep is affected negatively. (13:11) #5 - More likely to be depressed and anxious. (14:27) #6 - Nutrient deficiencies. (16:53) #7 - Hormone imbalances. (18:51) #8 - Leads to eventual binging. (21:32) Related Links/Products Mentioned Visit Manukora for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP and save up to 31% plus $25 worth of free gifts with the Starter Kit! ** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Average Grip Strength in Men and Women Mind Pump Podcast – YouTube Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: The 4 Secret Hacks for Superhuman Strength. (2:08) The benefits of egg protein. (27:04) This is 40. (31:22) Hours of fun and activity for your kids! (37:56) Mind Pump Recommends Parenting: Getting It Right book. (40:54) Probiotics for better performance. (52:18) The most tone-deaf group of individuals. (57:07) #ListenerLive question #1 – Is there any value in borrowing volume to lagging body parts in a cut? (1:05:51) #ListenerLive question #2 – If you were me (pivoting away from CrossFit), what program/practices would you recommend? (1:17:55) #ListenerLive question #3 – Given my low cortisol, hormonal profile, and goal of body recomposition (not weight loss), what MAPS program would you recommend? How should I adjust training frequency or volume to support recovery, cortisol balance, and lean muscle gain without overshooting it? (1:25:46) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [email protected] Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for buy one, get one 50% off for new customers, and 20% cash back for returning customers! ** Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** HANDGRIP DYNAMOMETER Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomised trials New Gym In Santa Cruz, Ca! Parenting: Getting It Right The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind Impact of probiotic supplementation on exercise endurance among nonelite athletes: a randomized, placebo-controlled, double-blind, clinical trial WNBA 'Pay Us What You Owe Us' shirts, explained Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** July 1st-5th use Code “MPM” for 15% off Flash Sale on individual items. Bundles excluded. ** The Breakdown Recovery Trap, Why You Aren’t Progressing Mind Pump #2570: Test Your Sex Hormones & Cortisol at Home With Dr. Stephen Cabral The Only Way You Should Be Doing Bulgarian Split Squats … – YouTube MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mike Salemi (@mike.salemi) Instagram Jordan Syatt (@syattfitness) Instagram Joe DeFranco (@defrancosgym) Instagram Ben Bruno (@benbrunotraining) Instagram Kyle P (@mindpumpkyle) Instagram Dr. Stephen Cabral (@stephencabral) Instagram Jolene Brighten (@drjolenebrighten) Instagram Corinne Schmiedhauser (@mindpumpcorinne) Instagram

Top 7 Underrated Supplements Top 7 Underrated Supplements. (1:11) #1 - Vitamin D. (50%) take 2000-4000iu. (2:01) #2 - Vitamin k2. (97%) 100micrograms a day. (8:48) #3 - NAC. 600-1800mgs a day. (11:52) #4 - Berberine. 500mgs 3x day w/food. (13:23) #5 - Glycine. Take before bed on an empty stomach. (15:34) #6 - Choline. 500-2000mgs a day. (17:04) #7 - Grape seed extract. 100-300mgs daily. (21:18) Related Links/Products Mentioned Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Code MINDPUMP10 at checkout for 10% off any order. ** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Vitamin D Supplementation Improves Pathological Complete Response in Breast Cancer Patients Undergoing Neoadjuvant Chemotherapy: A Randomized Clinical Trial Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis of stratified aggregate data Effect of vitamin D supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials Impact of vitamin D supplementation on C-reactive protein; a systematic review and meta-analysis of randomized controlled trials 97% of Americans are Low In Vitamin K2 Influence of N-acetylcysteine on chronic bronchitis or COPD exacerbations: a meta-analysis Mind Pump #2060: Maximize Fat Loss With Continuous Glucose Monitors: Kara Collier Efficacy of Berberine in Patients with Type 2 Diabetes - PMC The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers 6 Warning Signs of Choline Deficiency You Must Watch For The impact of grape seed extract treatment on blood pressure changes 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. ** Mind Pump Podcast – YouTube Mind Pump Free Resources  

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Top 9 Exercises for Each Body Part Based on EMG Research. (1:49) Addressing price concerns of the face serum from Caldera. (26:20) When Elmo gets hacked! (28:07) It’s getting wild out there on social media. (29:54) Shout out to the John Delony Show. (32:23) Horrific surrogate situation. (37:03) How inactive are we that our brains are atrophying? (43:42) Prediabetes in teens. (45:23) ‘Feral Summer’ trend. (48:33) Green juice to reduce inflammation. (57:04) #ListenerLive question #1 – Any advice for losing weight without taking phentermine? (59:29) #ListenerLive question #2 – From your perspective of high school programming, how do you think I should move forward with a very morbidly obese student? (1:10:52) #ListenerLive question #3 –  What program would be the best to optimize my benefits with my new hormone protocol? (1:28:03) #ListenerLive question #4 – How do you approach, A. Recognizing the challenges in a situation where you need some help? B. Identifying the best resource and getting over the hurdle of asking people for help. (1:39:45) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [email protected] Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Visit Organifi for the exclusive offer for Mind Pump listeners! ** 7/23 - 7/25: Christmas in July - 1,000 free Green Juice travel packs + extra 15% off and free shipping with any 3 products. Free Shilajit with any 5 products! Promo code MINDPUMP at checkout for 20% off. ** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** The 12 Best EMG Backed Exercises For Every Muscle Group Mind Pump # 2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt? Antisemitic posts appear on Elmo's X account after hack - CNN The Dr. John Delony Show - YouTube 21 children - all with surrogate mothers - taken from couple amid investigation Just 4,000 steps a day can lead to better brain health 1 in 3 teens have prediabetes, new CDC data shows - ABC News 'Feral summer' urges parents to let kids be kids Supplementation with a juice powder concentrate and exercise decrease oxidation and inflammation, and improve the microcirculation in obese women: randomised controlled trial data Visit Transcend for this month’s exclusive Mind Pump offer! ** From now through the end of the month, all medications are 30% off—no exclusions. Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE! ** Mind Pump #2560: How to Break Free from Destructive Body Image Issues Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Layne Norton, Ph.D. (@biolayne) Instagram Dr. John Delony (@johndelony) Instagram Corinne Schmiedhauser (@mindpumpcorinne) Instagram  

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: 9 Reasons Getting Stronger is the Best Physical Pursuit. (1:58) The different stages of raising a child. (24:07) The ultimate nootropic, methylene blue. (42:27) Peeing outside. (48:16) Sauna/hot tub and sodium. (50:01) When your hormones are feeling REALLY good. (52:06) Kids say the darndest things. (56:00) #Quah question #1 – What are your thoughts on day-long workouts? I work from home most days, and I like to spread my workout throughout the day. (57:45) #Quah question #2 – How to break through plateaus? I've been stuck on preacher curls, among other exercises, for two months. (1:02:39) #Quah question #3 – I’m about as beginner as a beginner can get when it comes to lifting, to the point that I don’t know how to get started, and I have no clue what my baseline is. Do I just go to the weight bench and throw on some plates? What is the very first step for someone who has never lifted? (1:04:40) #Quah question #4 – You always mention going for a walk after a meal. Does going before eating have the same benefits or not? (1:09:09) Related Links/Products Mentioned Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. ** Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor, or share it with a friend. Try LMNT risk-free. If you don’t like it, give it away to a salty friend and we’ll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women Exercise interventions for older adults: A systematic review of meta-analyses Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials Adherence to Strength Training and Lower Rates of Sports Injury in Contact Sports: A Systematic Review and Meta-analysis Parenting: Getting It Right Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout: 15% off your first order! ** Mind Pump # 2552: From Plateau to PR… How to Break Through Strength Barriers Mind Pump # 2385: Five Reasons Why You Should Hire a Trainer Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned LAUREN FITZ, M.D. (@drlaurenfitz) Instagram    

 5 Easy Steps to Lose 15 lbs. in 60 Days 5 Easy Steps to Lose 15 lbs. in 60 Days. (1:24) #1 - Only eat real food. (3:36) #2 - Eat target body weight in protein and eat it first. (6:30) #3 - Eat sitting, with no distractions. (10:42) #4 – Full-body strength training 2-3 days a week. (14:19) #5 - Walk 10 mins after every meal. (17:20) Related Links/Products Mentioned Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at https://ketone.com/MINDPUMP July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days Mind Pump #2602: The Top Meats, Fruits & Veggies for Muscle Gain & Fat Loss Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram  

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: 10 Signs You May Benefit from Hormone Therapy. (2:26) Justin’s NASCAR experience. (27:41) To share or not to share. (36:51) Incredible brain studies using Brain.fm. (41:52) This is not financial advice. (48:00) Cannabinoids and heart health. (51:13) #ListenerLive question #1 – How can I heal my relationship with food? (57:27) #ListenerLive question #2 – Is there any difference in strength results between a conventional back squat compared to using the safety squat bar? (1:12:42) #ListenerLive question #3 – What are the signs your calories are too low? (1:16:39) #ListenerLive question #4 – What program should I run after going through the RGB bundle? (1:30:09) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [email protected] Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Mind Pump #2502: Hormone Therapy for Aesthetics With Dr. Lauren Fitzgerald Mind Pump #2447: The Keys to Visceral Fat Loss & Muscle Gain With Dr. Tyna Moore Low Testosterone and Brain Fog: Understanding the Link  Algorithmic Music - brain.fm Science - Brain.fm Knowledge Base Study: Cannabigerol (CBG) Reduces Fat Accumulation and Improves Heart Cell Function Under Lipid Overload Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP25 for 15% off first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack) ** Mind Pump #2210: Best Workouts for Bulking & Cutting Mind Pump #2312: Five Steps to Bounce Back From Overtraining 7-Day Overtraining Rescue Guide | Free by Mind Pump Media Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned LAUREN FITZ, M.D. (@drlaurenfitz) Instagram  

Over 40 Muscle Building & Fat Loss Shortcuts with Stan Efferding The impact of ‘island time’ on his overall health. (3:16) Shakes are for fakes, eat steaks! (11:55) Supplementation vs whole foods. (16:22) Busting cholesterol myths. (18:18) Energy intake versus energy expenditure with weight loss. (19:48) The components of lifting responsibly as you age. (25:14) Doing the least amount as possible to elicit the most amount of change. (39:08) The benefits of isometrics. (44:21) Eliminating junk volume. (53:19) The value trigger sessions. (58:03) His attitude toward sodium. (1:00:30) Peptide intervention: The good, the bad, and the ugly. (1:12:54) Related Links/Products Mentioned Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** July Special: MAPS Split or Anabolic Metabolism Bundle 50% off! ** Code JULY50 at checkout ** Vertical Diet | By Stan Efferding Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial Comparison of once‐weekly and twice‐weekly strength training in older adults Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor, or share it with a friend. Try LMNT totally risk-free. If you don’t like it, give it away to a salty friend and we’ll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump Stan Efferding - YouTube LEVELEN™ | The Leader in Athlete Sweat Testing | Sweat Test Mind Pump #2597: Before You Take Ozempic, Wegovy, or Mounjaro Listen to This! Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Stan “Rhino” Efferding (@stanefferding) Instagram Website Mark Bell (@marksmellybell) Instagram Jay Cutler (@jaycutler) Instagram  Ronnie Coleman (@ronniecoleman8) Instagram Parrillo Performance (@parrilloperformance) Instagram Robb Wolf (@dasrobbwolf) Instagram Ben Carpenter (@bdccarpenter) Instagram Michael Israetel (@drmikeisraetel) Instagram Dr. William Seeds (@williamseedsmd) Instagram