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 ann@mindpumpmedia.com to get 80% off six curated MAPS programs for your students.

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 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.

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

In this episode the guys break down how to eat carbs for muscle gains and fat loss — why they're not essential but are beneficial, how to figure out if you do better higher carb or lower fat, timing carbs around workouts, choosing easy-digesting sources, and why drinking carbs is almost always a mistake. They also get into a deep dive on PDE5 inhibitors (Viagra/Cialis) and the emerging data showing 30–40% reduction in all-cause cardiovascular mortality, potential neuroprotective and anti-cancer effects, and why Sal thinks they'll be recommended to most men over 40 within a decade. Plus: side bends as a highly underrated QL exercise, the Guy Ritchie movie "In the Gray," Sal's son's gem hustle, Adam's commercial-grade mosquito killer, Google releasing 32 million lab-bred mosquitoes into California, pirates and their eye patches, cauliflower ear plastic surgery in Russia, and giant tree spiders in Malaysia. Then they coach live callers submitted through mplivecaller.com — Jesse from Florida on reverse dieting after a bad coach left her overtrained and underfed, Augie from Alabama on combining MAPS PPL with running for fall race prep, Kaylene from New York on sobriety from THC and getting comfortable bulking, and Vanessa from the UK on building her glutes while letting go of the step and scale obsession.

MAPS Summer Sale — https://mapsfitnessproducts.com
Code: SUMMER40 — 40% off everything — June 1–14 only

Mind Pump Fitness Coaching — https://mindpumpfitnesscoaching.com
1.9 NASM CEUs

SPONSORS

Crisp Power (protein pretzels) — https://www.crisppower.com/mindpump
Code: MINDPUMP — 10% off. Up to 28g protein, 15g carbs, baked not fried, zero added sugar, vegan, GLP-1 friendly. New 7.1oz variety pack bundles now available.

Joovv (red light therapy) — https://joovv.com/mindpump
Code: MINDPUMP — $50 off first purchase. Discussed on air for stretch marks and skin health.

Seed Daily Synbiotic — https://seed.com/mindpump
Code: 25MINDPUMP — 25% off first month

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

2:07 - How to eat carbs for muscle gains and fat loss — the full breakdown

17:29 - Bookending workouts with carbs & choosing easy-digesting sources

23:42 - PDE5 inhibitors (Viagra/Cialis) — 30–40% cardiovascular mortality reduction & longevity data

33:41 - Side bends for the QL — the most underrated exercise nobody does

39:32 - Sal's son's gem hustle, World Vision kids & the Lego birthday revelation

47:08 - Adam's commercial mosquito killer, Google releasing 32M lab mosquitoes & laser bug defense

1:08:29 - Caller: Jesse (Florida) — overtrained, underfed by bad coach, incredibly strong, gets a coach

1:17:53 - Caller: Augie (Alabama) — combining MAPS PPL with running for fall races

1:22:23 - Caller: Kaylene (New York) — THC sobriety, cannabinoid hyperemesis, bulking comfort

1:39:16 - Caller: Vanessa (UK) — building glutes, letting go of steps and scale, needs to gain weight

In this episode the guys break down the muscle paradox! Why people are losing muscle while trying to lose fat, why this crisis is being amplified by GLP-1 use, and the three things that cause it: inadequate protein, poor resistance training programming, and a cardio focus. They also get into the testosterone U-shape curve and how more isn't always better for libido, Sal's upcoming talk at the World Peptide Congress in Arizona, Adam's sauna routine and how it kept him from getting the norovirus that took down his whole family, the shriek bird that impales its prey on thorns, and polar bear fun facts nobody asked for. Then they answer questions submitted through Instagram, covering how to add cardio after years of strength training, what's actually happening in your body when you under-eat but still get stronger, physical standards for men and women in their late 30s and early 40s, and how to approach warm-up sets.

MAPS Summer Sale — https://mapsfitnessproducts.com Code: SUMMER40 — 40% off everything including Maps Prime — June 1–14 only

SPONSORS

Paleo Valley (grass-fed meat sticks) — https://paleovalley.com/mindpump 15% off automatically applied at checkout — no code needed. Fermented, gut-friendly, 8g protein per stick.

Legion (supplements) — https://buylegion.com/mindpump Code: MPB2G1 — Buy 2 get 1 free. Third-party tested, efficacious doses only. Rice Krispie protein bars and pure creatine highlighted this episode.

Hiya (kids' multivitamin) — https://hiyahealth.com/MINDPUMP 50% off first order — no code needed, deal only available at this link. Zero sugar, non-GMO, vegan, allergy-free.

LINKS

Mind Pump Store: https://mindpumpstore.com

Maps Fitness Products: https://mapsfitnessproducts.com

Instagram: @mindpumpmedia

0:00 - Intro

2:59 - The muscle paradox — why you're losing muscle while trying to lose fat

8:21 - How GLP-1 and Retatrutide are amplifying the muscle loss crisis

17:27 - The 3 causes: inadequate protein, poor RT programming & cardio focus

23:01 - Testosterone U-shape curve — why more isn't always better for libido

27:16 - Sal's World Peptide Congress talk at the Biltmore in Arizona (June 20th)

39:26 - Adam's sauna routine — how he dodged the norovirus that wrecked his whole family

52:15 - The shriek bird, the barrel-eye fish & polar bears that hunt humans

59:53 - Q&A: How to add cardio after 2–3 years of just strength training

1:04:22 - Q&A: What's happening in your body when you under-eat but still get stronger?

1:06:12 - Q&A: Physical standards for men and women in their late 30s and early 40s

1:10:57 - Q&A: Should you do warm-up sets for every exercise?

In this episode the guys break down the best workout strategy for people who want to lose weight and keep it off — and why most people are going about it completely backwards. They cover why strength training beats cardio for fat loss head to head, how to structure your training as a full body split or 1–2 lifts per day, why compound movements are the only ones that matter at this stage, hitting 8,000 steps through lifestyle rather than scheduled cardio, and simple diet steps that create a natural calorie deficit without counting calories.

MAPS Summer Sale — https://mapsfitnessproducts.com Code: SUMMER40 — 40% off everything (programs, bundles, mods & guides) — June 1–14 only

SPONSORS

LMNT (electrolytes) — https://drinklmnt.com/MindPump Free 8-count sample pack with any purchase — no code needed. 1,000mg sodium per serving, no sugar, no artificial sweeteners. No-questions-asked refunds on all orders.

LINKS

Mind Pump Store: https://mindpumpstore.com

Maps Fitness Products: https://mapsfitnessproducts.com

Instagram: @mindpumpmedia

0:00 - Intro

1:55 - New study: Strength training vs. cardio vs. no exercise — who lost the most fat?

5:40 - Why cardio burns more calories but strength training burns more fat

9:27 - Why the scale moves faster with cardio — and why that's actually a trap

13:17 - Full body split or 1–2 lifts per day — which approach works best

15:07 - Compound lifts only — why isolation exercises don't move the needle here

20:41 - 8,000 steps a day — why lifestyle movement beats scheduled cardio

24:40 - Diet steps: whole foods, protein first, eat when hungry, half to one gallon of water