エピソード

  • 2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work)

    2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work)
    2026/07/01
    In this episode the guys break down how to heal body dysmorphia — what it is, why it's especially common in the fitness industry, and five practical strategies to work your way out of it. They also get into Adam's appearance on Chalene Johnson's podcast and the conversations around gray market peptides and Retatrutide, a new study showing vitamin D and calcium supplements do nothing for bone strength without resistance training, the nuance around blood lipids and saturated fat, and how Scotland fans drank Boston out of beer during the World Cup. They also cover a fascinating discussion on Super Patch haptic technology, how Mind Pump first partnered with Vuori before anyone knew who they were, and Japan's incredible cultural approach to cleanliness. 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 by Sal. $28.50 after discount. SPONSORS Vuori: https://vuoriclothing.com/mindpump 20% off first order, no code needed, automatically applied at checkout. Vita Bella / MP Hormones: ⁠https://mphormones.com⁠ 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 Super Patch: https://mindpump.superpatch.com No code needed, use URL for $30 off. Haptic technology patches backed by over a dozen peer reviewed studies. Pain, sleep, performance, focus and more. Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your 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 2:48 - How to heal body dysmorphia — what it is and why it's so common in fitness 14:01 - Strategy 1 and 2: Get comfortable being uncomfortable and outsource your routine to a coach 19:41 - Strategy 3 and 4: Focus on a healthy objective metric and stop studying the mirror and scale 23:50 - Strategy 5: Create and strengthen healthy replacement behaviors 24:41 - Adam on Chalene Johnson's podcast — gray market peptides and the Retatrutide misconception 35:46 - New study: Vitamin D and calcium supplements do nothing for bone strength without lifting 38:37 - Blood lipids, saturated fat and why one bad marker in an otherwise healthy person is not the whole story 46:01 - Scotland fans drink Boston out of beer, ugly Ferrari, Japan fans clean the stadium after a loss 52:49 - Super Patch haptic technology — Sal explains it to a doctor friend who was skeptical 58:37 - How Mind Pump first partnered with Vuori before anyone knew who they were 1:03:24 - Caller: Alex (Washington) 60 day check-in — lost 20 pounds, strong metabolism, gets MAPS Powerlift 1:20:12 - Caller: Amber (Texas) — eating disorder history, still on GLP, hysterectomy in August, needs to bulk 1:32:23 - Caller: Kennedy (Missouri) — work accident trauma, six foot 180 pounds targeting 165, gets MAPS Performance 1:46:42 - Caller: Sophie (UK) — husband's recurring back pain and sciatica, sleep and stress are the root cause
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    2 時間 11 分
  • 2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week

    2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week
    2026/07/02

    In this episode the guys break down their brand new MAPS Upper Lower program — a classic four day bodybuilder split designed for people who want to shape, sculpt and build their body with more volume than a full body routine but without the intensity of programs like MAPS Aesthetic. They cover why the upper lower split is one of their personal favorite ways to train, how the three phase structure prevents plateaus, why the final phase ends with a five by five strength focus, and why they built separate men's and women's versions with different priority lifts.

    MAPS Upper Lower: ⁠ https://mapsupperlower.com⁠ Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. At home dumbbell version included.

    SPONSORS

    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. New can designs.

    LINKS

    Mind Pump Store: ⁠ https://mindpumpstore.com⁠

    Maps Fitness Products: ⁠ https://mapsfitnessproducts.com⁠

    Instagram: @mindpumpmedia

    0:00 - Intro

    2:08 - Introducing MAPS Upper Lower — what it is and who it's for

    3:32 - Why the upper lower split produces great results and how it differs from full body

    9:02 - Phase breakdown — rep schemes, set structures and why the program ends with five by five

    16:20 - Why the final phase ends heavy instead of starting heavy like MAPS Anabolic

    18:38 - Men's vs. women's versions — shoulder priority, glute priority and why they're different
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    25 分
  • 2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You)

    2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You)
    2026/07/03
    MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down the top 5 ways to do cardio ranked from worst to best — running, HIIT, steady state, walking, and playing. Sal shares his return to jiu jitsu after nearly 20 years away, his brother-in-law going easy on him, and why he expects to drop 10-15 pounds of muscle doing it. They also get into California pressuring utility companies to issue contracts to LGBT-certified businesses and the certification process, a new study linking diabetes to a 60% higher risk of dementia and why strength training is the best prevention, Sal doing the Organifi parasite cleanse wrong, Sal's grandfather drinking gasoline to kill a tapeworm in Sicily, and Adam having a dream about Doug running a bunk bed rental business out of his six-car garage. Then they answer questions from Instagram on step-ups vs squats, strength training for a 13-year-old soccer player, whether you should stop heavy barbell lifts after 40, and the wildest gym stories from their careers as trainers. SPONSORS Troscriptions (Calm supplement): https://troscriptions.com/MINDPUMP Code: MINDPUMP for 10% off your first order. Medical grade supplements. Calm discussed on air — Sal used it to fall asleep after jiu jitsu training. Organifi (natural parasite cleanse): https://organifi.com/mindpump Code: MINDPUMP for 20% off. Two-product protocol: parasite cleanse and gut healing formula. Day 1-3 and day 4-7 instructions available on the Organifi website. Our Place (non-toxic cookware): https://fromourplace.com Code: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, titanium nonstick, forever chemical free, 100-day trial with free returns, free shipping on orders over $135. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:22 - Top 5 forms of cardio ranked from worst to best 3:29 - Ranked #5 (worst): Running — why most people have lost the skill and get injured 9:50 - Ranked #4: HIIT — great data, appropriate for maybe 10% of people 12:35 - Ranked #3: Steady state — safe, appropriate, easy to abuse 13:54 - Ranked #2: Walking — longevity data is undeniable and anyone can do it 18:40 - Ranked #1 (best): Playing — why Sal put jiu jitsu back on the schedule after 20 years 23:22 - Sal's first night back at jiu jitsu — what worked, what didn't, and what's next 42:58 - Diabetes linked to 60% higher dementia risk and why strength training is the best prevention 44:39 - Organifi parasite cleanse — how to do the protocol correctly (Sal was doing it wrong) 48:49 - Sal's grandfather drank gasoline to kill a tapeworm in Sicily — it worked 53:09 - Adam's dream about Doug's bunk bed rental business in his six-car garage 58:21 - Q&A: Are step-ups a good substitute for squats? 1:01:12 - Q&A: Best program for a 13-year-old training for soccer season 1:04:34 - Q&A: Should you stop heavy barbell lifts after 40? 1:10:16 - Q&A: Craziest gym stories from working as trainers
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    1 時間 24 分
  • 2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula

    2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula
    2026/07/11
    In this episode the guys break down the exact five-step formula to lose 15 pounds of pure body fat in 90 days — lifting 1-2 compound movements daily, walking after every meal, eating only whole foods, hitting 1g of protein per pound of body weight first, and perfecting sleep every single night. They also get into Joovv red light therapy and how Sal is using it on his jiu jitsu mat burns, red light improving eyesight and macular degeneration, the guys turning into old men (AC wars, slip-on shoes, grunting when they stand up), Doug's Butcher Box chuck roast stew recipe, the viral booty-was-medicinal post that was actually about pirate treasure, ancient civilizations and medicinal booty (not what you think), a Mexican vigilante duct-taping motorcycle thieves to street lights, Lorena Bobbitt revisited, and Sal getting duct tape stuck in his little brother's hair as a kid. Then they coach live callers submitted through mplivecaller.com. MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Joovv (red light therapy): https://joovv.com/mindpump Code: MINDPUMP for $50 off first purchase. Sal using it on jiu jitsu mat burns and discussing its benefits for eyesight and macular degeneration. Butcher Box: https://butcherbox.com/mindpump No code needed. Fourth of July special: free ribeyes for a year, or free ground beef or chicken breasts in every order for life, plus $20 off first box. Hiya (kids' multivitamin): https://hiyahealth.com/MINDPUMP 50% off first order. Zero sugar, non-GMO, vegan, allergy-free. The only kids multivitamin the guys recommend for their own kids. 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 2:28 - Lose 15 pounds in 90 days — the exact 5-step formula 10:16 - Step 1: Lift 1-2 compound movements every single day 12:19 - Step 2: Walk for 10-15 minutes after every meal 14:29 - Step 3: Only eat whole foods — how this naturally cuts 400-700 calories 18:15 - Step 4: 1g protein per pound of body weight, eat it first 18:36 - Step 5: Perfect sleep every night — the study showing twice the muscle loss with poor sleep 21:46 - Sal using Joovv red light on jiu jitsu mat burns and its eyesight benefits 24:03 - The guys admit they're turning into old men — AC wars, slip-on shoes and naked in the locker room 47:03 - Doug's Butcher Box chuck roast stew recipe 49:25 - Ancient civilizations and the medicinal booty post — pirate treasure explained 53:40 - Mexican vigilante duct-tapes motorcycle thieves to street lights 1:03:35 - Caller: Kyle (California) — 10.5% body fat, slow gains, not sure if eating enough to bulk 1:10:49 - Caller: Heather (Minnesota) — 50-year-old ultramarathon runner training for a 100-miler, gets MAPS 15 Performance 1:21:07 - Caller: Jake (New Jersey) — 16 month check-in, 18 pounds of lean mass, baby on the way, needs lower volume plan 1:29:14 - Caller: Alex (Mississippi) — check-in update, nutrient deficiencies resolved, gets MAPS 15 Strong plus parasite cleanse recommendation
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    1 時間 40 分
  • 2894: 6 Fitness Truths That 95% of People Still Get Dead Wrong & They're Quietly Sabotaging Your Results

    2894: 6 Fitness Truths That 95% of People Still Get Dead Wrong & They're Quietly Sabotaging Your Results
    2026/07/04

    MAPS Upper Lower: https://mapsupperlower.com

    Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.

    In this episode the guys break down six fitness truths that 95% of people still get dead wrong — you don't need to train 5-6 days a week to build muscle, cardio is not the best way to lose fat long term, your metabolism isn't broken your habits are, protein timing matters far less than total daily intake, flexibility without strength is useless, and the real fountain of youth is the weight room. They also discuss the five luxury purchases that actually matter according to 80-plus millionaire and billionaire founders — buying back your time, hiring a personal trainer, investing in a dream home for connection, experiences over things, and flying private or business class. Plus Caldera Lab hydro layer reviews, Bill Kazmaier getting banned from strongman for being too dominant, Wilt Chamberlain forcing the goaltending rule change, and a deep dive into high school basketball uniforms from the 1950s and 60s. Then they coach live callers submitted through mplivecaller.com.

    Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com

    1.9 NASM CEUs

    SPONSORS

    Caldera Lab (Hydro Layer skincare): https://calderalab.com/mindpump

    Code: MINDPUMP20 for 20% off your first order. Hydro layer discussed on air — Adam and Doug both just started using it. Peptide growth factors plus polyglutamic acid and hyaluronic acid for all-day hydration.

    Kion (essential amino acids): https://getkion.com/mindpump

    20% off automatically applied at checkout. 40% leucine formula for muscle protein synthesis. Also available: creatine, omega-3, protein powder.

    Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26

    Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic drink. Breaks down the unwanted byproduct of alcohol in the gut. Drink before your first drink of the night.

    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

    2:11 - 6 fitness truths 95% of people still get dead wrong

    2:33 - Truth #1: You don't need to train 5-6 days a week to build muscle

    8:53 - Truth #2: Cardio is not the best way to lose fat long term

    11:44 - Truth #3: Your metabolism isn't broken — your habits are

    16:27 - Truth #4: Protein timing matters way less than total daily intake

    18:01 - Truth #5: Flexibility without strength is useless and injury prone

    22:19 - Truth #6: The real fountain of youth is the weight room

    23:39 - Caldera Lab hydro layer — Adam and Doug both just started using it

    30:33 - 5 luxury purchases that are actually worth it according to 80+ millionaires and billionaires

    48:39 - Bill Kazmaier banned from strongman for being too dominant in 1982

    52:39 - Wilt Chamberlain forced the goaltending rule change — was he the most dominant basketball player ever?

    1:03:08 - Zbiotics midroll

    1:03:50 - Caller: Philip (Ontario) — bulging disc at L5-S1, 6 days a week for 3 years, chronic hip pain

    1:25:47 - Caller: Ferron (Ontario) — 60 day check-in on Muscle Mommy, glutes up an inch, son called her strong

    1:42:32 - Caller: Ben (New Hampshire) — skinny kid bulked to 230, first ever cut, eating out too much

    1:50:30 - Caller: Liz (New York) — trying to get pregnant, running 20 miles a week, 20,000 steps, 6 HIIT classes
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    2 時間 2 分
  • 2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why

    2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why
    2026/07/06

    Short answer: yes. Training each muscle group twice a week builds more muscle than once a week — the data is clear on this, and Sal, Adam, and Justin break down every reason why in this episode. From how fatigue silently kills your volume to why junk sets pile up when you try to cram everything into one workout, they pull back the curtain on what's actually happening inside your body when you split things up.

    You'll also learn why total training volume — not just sets, but reps AND weight — goes up automatically when you split your body across two sessions, and why that matters more than almost anything else for building muscle long term. The guys connect the science to real-world scenarios: bad weeks, missed workouts, leg day mental prep, and how to fuel the sessions you want to crush.

    They also walk you through the brand new MAPS Upper Lower program, a four-day-a-week upper/lower split built around exactly this training philosophy. It's the first four-day-specific program they've ever built, it comes in both male and female versions, and it's 40% off right now during the launch window. Use code LAUNCH at mapsupperlower.com to grab it.

    Products Mentioned:
    MAPS Upper Lower — https://mapsupperlower.com (code: LAUNCH)
    MAPS Anabolic — https://mapsanabolic.com
    MAPS Aesthetic — https://mapsaesthetic.com
    MAPS Performance — https://mapsperformance.com

    Sponsors:
    LMNT — drinklmnt.com/mindpump


    Chapters:
    0:00 Intro
    0:23 Episode Overview and New Program Announcement
    0:48 Sponsor: LMNT Electrolytes
    1:31 Why Twice-a-Week Beats Once-a-Week: The Data
    4:16 Strength Gains vs. Hypertrophy Gains at Different Frequencies
    6:18 Why Fatigue Is the Enemy of Muscle Growth
    7:02 Power Training and the Plyometrics Mistake
    8:43 Real-World Flexibility of the Upper/Lower Split
    9:45 Better Exercise Selection and Eliminating Junk Volume
    14:05 Total Volume Defined: Sets, Reps, and Weight
    20:22 Training Intensity: Stop Short of Failure
    22:31 MAPS Upper Lower Program Details and Launch Offer
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    25 分
  • 2896: Why 95% of People Regain All Their Weight (And How to Be in the 5% Who Don't)

    2896: Why 95% of People Regain All Their Weight (And How to Be in the 5% Who Don't)
    2026/07/08

    In this episode the guys break down why 95% of people regain all the weight they lose — covering both the method (why cardio and starvation approaches are doomed from the start) and the mentality (the tyrant, the tyrannized, the rebel, and the robot). They also get into Sal's return from vacation and how coming back to Ketone IQ after a week and a half made him realize how well it actually works, feeding grizzly bears at Bear World near Yellowstone, the Toy Story 5 iPad villain and its zero effect on the kids who watched it, kids and freedom versus helicopter parenting, the guy who injected his own semen thinking it would heal his back pain, and a specific mushroom that makes everyone who eats it see the exact same tiny people. Then they coach live callers submitted through mplivecaller.com.

    MAPS Upper Lower: https://mapsupperlower.com
    Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.

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

    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. Sal discusses noticing the difference after coming back to it post-vacation.

    Super Patch: https://mindpump.superpatch.com

    No code needed, use URL for $30 off. Sleep patch discussed on air — REM sleep improvement tracked on Oura. Pain patch equivalent to Advil in peer-reviewed studies.

    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, tastes like fresh squeezed orange juice.

    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

    2:54 - Why 95% of people regain all the weight they lose

    8:07 - The method — why cardio and starvation create a miserable cycle that always ends in failure

    12:44 - The mentality — tyrant, tyrannized, rebel and robot

    18:51 - The solution — self-care as the driving force instead of self-punishment

    29:22 - Ketone IQ — what Sal noticed after coming back to it post-vacation

    30:09 - Feeding grizzly bears at Bear World near Yellowstone

    35:36 - Toy Story 5 and the iPad villain — zero effect on kids who watched it

    41:09 - Kids and freedom — helicopter parenting, e-bikes and letting go

    49:15 - Super Patch sleep and pain patches — Sal explains the science to a skeptic ER doctor

    51:07 - Europeans at the FIFA World Cup losing their minds over AC, free refills and BBQ ribs

    57:17 - The guy who injected his own semen to cure back pain — and got an abscess

    1:00:13 - This specific mushroom makes everyone who eats it see the same tiny people

    1:02:22 - Caller: Carolina (New Hampshire) — lost and gained 600 pounds across her life, reverse dieting, mindset shift

    1:25:47 - Caller: Michelle (Ontario) — complicated pregnancy, emergency C-section, low cortisol, getting back to training

    1:34:06 - Caller: Sandy (Connecticut) — 60 day update, dramatically stronger, building church community, walking group idea

    1:52:52 - Caller: Jackson (Florida) — 20 years training, herniated L5, post-mono, wants abs, ice cream maker
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    2 時間 6 分
  • 2897: How to Build Glutes, Quads, and Shoulders (The Body Women Actually Want)

    2897: How to Build Glutes, Quads, and Shoulders (The Body Women Actually Want)
    2026/07/09

    In this episode the guys break down exactly how to build the glutes, quads, and shoulders that women actually want — covering why you should train your priority body part first in the workout, how to shift volume away from other areas rather than just piling on more, why getting stronger in the big compound lifts like hip thrusts, squats, and overhead press is what actually builds muscle, why you have to eat in a surplus to build anything, and why balance still matters even when you're focused.

    MAPS Upper Lower: https://mapsupperlower.com
    Code: LAUNCH for 40% off. Women's blueprint included — emphasizes lower body, glutes and delts. Four day split, workout videos, exercise demos, coaching videos and live coaching with Cole.

    SPONSORS

    Rho Nutrition (liposomal creatine, NAD+ and Glutathione): https://www.rhonutrition.com/discount/MINDPUMP
    Code: MINDPUMP for 20% off everything. Liposomal technology for actual absorption — discussed on air for gut-friendly creatine.

    LINKS

    Mind Pump Store: https://mindpumpstore.com
    Maps Fitness Products: https://mapsfitnessproducts.com
    Instagram: @mindpumpmedia

    0:00 - Intro
    2:01 - How to build glutes, quads, and shoulders — the body women actually want
    6:34 - Step 1: Prioritize the body part — train it first in every workout
    11:10 - Why building delts gives women the arm and waist look they're actually after
    12:48 - Step 2: Shift the volume — don't add more, trade it
    15:38 - Step 3: Getting stronger is the key — compound lifts beat the burn every time
    19:34 - Why female powerlifters have the best glutes in any gym
    19:50 - Step 4: Eat to gain — you cannot build if you're always in a deficit
    23:25 - Step 5: Still need balance — don't ignore everything else
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    26 分