Mind Pump: Raw Fitness Truth

By Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Category: Fitness & Nutrition

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Rate for this podcast

Subscribers: 1643
Reviews: 9

Janet Philips
 Apr 13, 2020
This is cool, i have nothing more to say.

R.C. Liley
 Apr 7, 2020
These guys are great, it's like listening to old high school friends talk about everything health and fitness as well as just every day life. As a novice personal trainer, they have so much to offer that helps me work with clients. I look forward to every new episode thanks for everything!

Marius Posogan
 Feb 4, 2020
I love This podcast

Kirk Fontaine
 Dec 27, 2019
hey guys I love the show also love the diversity of the content u provide that being said , political commentary on the candidates are not always spot on for example saying that there are not good candidates in Democrats that is just not true look at the national polls and the policy position of each candidates plz don't forget who your audience is made of. keep up the good work would love to meet u I person love the content and format of the show

Kyle Harris
 Oct 23, 2018
I've learned so much from the guys at Mind Pump. I'm now binge listening to past episodes. Can't get enough.

Description

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpradio, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpumpshow. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com

Episode Date
1332: Should Women Eat & Train Differently Than Men for Fat Loss & Muscle Building?
49:10

In this episode, Sal, Adam & Justin discuss whether women should eat and train differently than men.

  • Highlighting the MAPS Macro Calculator. (2:17)
  • The lies the fitness industry has marketed to women. (3:57)
  • The self-selection bias surrounding the ultimate body type. (11:10)
  • The general differences between men and women when it comes to training and diet. (15:00)
    • Hormones. (15:19)
    • Essential Fat. (21:35)
    • Exercise tolerance. (28:00)
    • Signs of overtraining. (29:53)
    • Different goals. (35:21)
  • The value of strength training. (42:10)
  • It’s the individual that matters. (44:50)

Related Links/Products Mentioned

People Mentioned

Jul 09, 2020
1331: How to Best Add Farmer’s Walks to Your Workout, Good Mornings Vs Romanian Deadlifts, the Benefits of Experimenting With Different Diets & More
01:21:10

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the difference between a good morning and a Romanian deadlift, how to program farmer’s carries into a workout, experimenting with different popular diets, and the hardest thing about being a dad.

  • Mind Pump goes down the Ghislaine Maxwell/Jeffrey Epstein rabbit hole. (4:39)
  • A HUGE black eye on eBay. (12:37)
  • Is Kayne West running for President?! (16:44)
  • In more crazy news coming out of China... (22:42)
  • What does the future of education look like? (25:20)
  • An interesting theory on why COVID-19 cases have gone up. (27:35)
  • Protesting and the coronavirus. (32:08)
  • The conspiracies surrounding the 4th of July fireworks and how NED can calm your pets down. (35:15)
  • How Sal almost burnt down the Truckee house. (41:34)
  • Mind Pump Recommends, Unsolved Mysteries on Netflix. (43:55)
  • How supplementing with BCAA’s is a waste of time and money. (45:55)
  • #Quah question #1 – Can you explain the difference between a good morning and a Romanian deadlift? I understand the weights are in different positions, but you're working the same muscles, right? Are they interchangeable? (47:20)
  • #Quah question #2 – What's a good way to program farmer’s carries into your workout? What are the perks of going heavier vs walking farther? (51:46)
  • #Quah question #3 – Do you see any value in experimenting with different popular diets? Purely to gain knowledge and personal experience? How would you go about doing this? (57:13)
  • #Quah question #4 – What's the hardest thing about being a dad? (1:06:53)

Related Links/Products Mentioned

People Mentioned

Jul 08, 2020
1330: Unconventional Training for Fat Loss and Muscle Gain
34:42

In this episode, Sal, Adam & Justin discuss how to add unconventional training to your workout to accelerate muscle growth & fat loss.

Jul 06, 2020
1329: How to Build Your Hamstrings, the Best Way to Find Your Maintenance Calories, How to Use Resistance Training to Improve Climbing Performance & More
01:06:54

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about exercises & strategies to increase hamstring size and strength, tracking vs a calculator to find maintenance calories, supplementing rock climbing with resistance training, and giving unsolicited advice in the gym.

  • Harvard’s COVID-19 heat map. (3:59)
  • A.I.’s massive impact on future societies. (4:58)
  • Will gyms ever be the same post-pandemic? (11:10)
  • Weightlifting and the brain. (21:13)
  • Mind Pump Investments. (25:35)
  • How the coronavirus is exposing poor business practices. (32:10)
  • Why is TikTok so successful? (35:45)
  • Magic Spoon’s request to their audience. (38:11)
  • Mind Pump Recommends, Unsolved Mysteries on Netflix. (40:24)
  • #Quah question #1 – I have really good quad development, but my hamstrings are lagging a bit behind. What are some exercises or strategies to increase my hamstring size and strength? (45:27)
  • #Quah question #2 – You guys have always talked about tracking normal food intake to find your maintenance, but you have begun promoting a formula type approach. What is the difference between your formula and others you seem to bash in the past? (49:57)
  • #Quah question #3 – I do rock climbing and American Ninja Warrior training for pretty much all of my exercises, but listening to your podcast has got me considering adding resistance training to the mix. How can I add it in a way that supplement’s my performance? (54:49)
  • #Quah question #4 – If you see people participating in very poor programming, and you are not a trainer but very well educated in fitness, should you say anything? (1:00:55)

Related Links/Products Mentioned

People Mentioned

Tom Van Ruiten (@TVRisMe)  Instagram

Jul 04, 2020
1328: The Best Way to Build the Mid Back, Tips to Improve Grip Strength, How Often to Change Exercises & More
01:14:27

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to build the mid-back, ways to train grip strength, how long to stick with exercises before changing them up, and how to know when it’s time to reverse diet.

  • Justin should have more followers. (4:54)
  • Mind Pump’s staple muscle-building meals from back in the day. (6:12)
  • Mind Pump Recommends. (9:51)
  • Are you a hardgainer? (13:25)
  • Reality shows, the processed food of tv. (20:33)
  • How did Sal just discover the meat thermometer?! (23:57)
  • Lululemon acquired Mirror. (26:15)
  • Why the mass exodus of advertisers from Facebook? (29:26)
  • Anytime Fitness’s misfire. (36:10)
  • Is COVID herd immunity a lot closer than we think? (39:36)
  • The shocking benefits of red-light therapy for Psoriasis. (42:39)
  • #Quah question #1 – What are your favorite ways to build the mid-back? (46:15)
  • #Quah question #2 – I find that my hands give in first when doing pull up’s, deadlifts, and some dumbbell exercises. Other than grabbing onto heavyweights, what are other ways to train grip strength? (53:17)
  • #Quah question #3 – You guys say to stay in a certain rep range for 3-4 weeks. How long should you stick with an exercise before changing those up? (59:15)
  • #Quah question #4 - How do you know when it’s time to reverse diet? (1:05:50)

Related Links/Products Mentioned

People Mentioned

Jul 03, 2020
1327: Five Mindset Techniques for Fitness Success
45:13

In this episode, Sal, Adam & Justin cover five ways to develop a mindset that will improve success with anyone's fitness journey. 

  • How your mindset dictates your success. (2:38)
  • The misconceptions surrounding the RIGHT mindset. (6:22)
  • #1 – STOP working out and START practicing. (8:10)
  • #2 – Workout because you LOVE yourself and not because you hate yourself. (16:20)
  • #3 – Motivation vs discipline. (27:46)
  • #4 – Consistency over perfection. (33:32)
  • #5 – Chase health over aesthetics. (37:20)

Related Links/Products Mentioned

People Mentioned

Jul 02, 2020
1326: How High & Low Rep Sets Affect Muscle Growth, the Optimal Number of Times to Work Out a Body Part Each Week, the Benefits & Detriments of Raw Vs. Cooked Vegetables & More
01:13:07

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how many times a week to exercise each body part, the differing results between low and high rep sets, the benefits & detriments of raw vs. cooked vegetables, and whether you lose it if you don’t use it.

  • Mind Pump’s first jobs. (5:50)
  • Sal is a control freak. (12:53)
  • Organ meats, the forgotten muscle building supplement. (13:57
  • The growing movement of ‘Live water’. (20:55)
  • Gap x Kayne West. (24:07)
  • Lebron James starting his own media company, creating a market for both sides & MORE. (27:23)
  • Opening up gyms does not contribute to increased symptoms of COVID-19, study. (33:25)
  • The direct to consumer business is booming! (41:15)
  • Reviewing Magic Spoon’s newest flavors. (44:01)
  • #Quah question #1 - How many times a week do you need to exercise each body part? Is once a week ok, or do you need to hit each body part twice or more a week to really see results? (47:50)
  • #Quah question #2 – Can you elaborate on the differing results between low and high rep sets? (55:29)
  • #Quah question #3 – What is better, raw vs. cooked vegetables? What are the benefits and detriments of both? (1:01:56)
  • #Quah question #4 – Is it true if you don’t use it, you lose it? (1:06:15)

Related Links/Products Mentioned

Jul 01, 2020
1325: The Perfect Plan to Get Into the Ultimate Shape
53:07

In this episode, Sal, Adam & Justin detail the components necessary to get into the best shape of your life.

Jun 29, 2020
1324: When to Prioritize Nutrition Over Training, How to Enjoy the Benefits of the Sun Without the Dangers, Ways to Overcome a Poor Body Image & More
01:12:59

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about choosing between hiring a personal trainer vs. a nutritionist, tips for motivating clients to keep moving after the initial excitement of a new program, the sun’s relationship to wellness, and how to deal with someone who is very harsh on themselves.

  • Sal gets a haircut, looking good for the ladies & MORE. (3:52)
  • Childhood games look a little different today. (12:00)
  • What is the worst place you have had a mosquito bite? (16:18)
  • Fun Facts with Justin. (21:25)
  • GNC is filing for bankruptcy. (23:50)
  • Mind Pump Reminisces. (26:45)
  • The value of the trap bar. (31:24)
  • Mind Pump’s proudest lifting achievement. (33:33)
  • How to utilize Organifi’s products to fuel your workout. (37:05)
  • Mind Pump’s Massive Summer Sale, finding a bundle for your fitness needs & MORE. (39:42)
  • #Quah question #1 – Should I hire a personal trainer before hiring a nutritionist or does that not matter? I want to focus more on having the right nutrition for how I’m exercising since I know less about nutrition. (43:21)
  • #Quah question #2 – What are your best tips for motivating clients to keep moving after the initial excitement of a new program? (51:59)
  • #Quah question #3 – What's your opinion on the sun’s relationship to wellness? We are told to stay out of it, but there is increasing research showing the benefits of sunshine for our overall health. What are your thoughts on the validity of the competing research? (59:28)
  • #Quah question #4 - How do you deal with someone who is very harsh on themselves? My friend has an amazing physique, especially for a teenager, yet he is constantly comparing himself to others. Lots of times they don’t look as good as him, but he is still jealous and not happy with himself. (1:05:56)

Related Links/Products Mentioned

People Mentioned

 

Jun 27, 2020
1323: The Detrimental Effects of Combining Fats & Carbs, How to Use Trigger Sessions to Cut Body Fat, Lessons Learned from Dad & More
01:08:27

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effect of combining fats and carbs on insulin resistance and fat gain, whether trigger sessions are useful during a cut, ways they have subliminally molded their children, and the biggest lesson they learned from their fathers.

  • Sal’s going back to the 70s. (4:55)
  • Mind Pump loves their fans. (7:12)
  • More CrossFit craziness. (9:23)
  • Mind Pump Recommends, the Floor is Lava on Netflix. (18:28)
  • Drones Wars. (20:30)
  • Love your enemies and understand where they are coming from. (23:40)
  • How gut bacteria may actually influence you're eating habits. (29:50)
  • How eating grass-fed vs grain-fed meat may affect how you feel. (33:07)
  • Vuori x Mind Pump branded apparel. (37:29)
  • Mind Pump’s Massive Summer Sale is live! (40:07)
  • #Quah question #1 – I have heard some people say that it is bad to combine fats and carbs because it can lead to insulin resistance and more fat gain. Is there any truth to this or is it better to focus on eating healthy foods? (42:28)
  • #Quah question #2 – Are trigger sessions useful during a cut? (48:04)
  • #Quah question #3 – In what ways have you or do you subliminally mold your children? (52:31)
  • #Quah question #4 – What is the biggest lesson you guys learned from your fathers? (58:36)

Related Links/Products Mentioned

People Mentioned

Arthur C. Brooks (@arthurbrooks) Twitter

Jun 26, 2020
1322: What’s Your Real Muscle Building Potential? (And how to get there...)
01:00:00

In this episode, Sal, Adam & Justin discuss how to determine your true muscle building potential and how to get there.

  • Are the guys hitting their true muscle-building potential? (2:47)
  • Why it’s important to consider what your potential could be? (8:25)
  • Bodybuilders vs sheer muscle size. (15:30)
  • The two factors that influence your muscle-building potential. (19:06)
    • #1 - Genetics. (19:20)
      • Muscle belly length. (19:52)
      • Bone structure. (23:15)
      • Muscle fiber type. (24:14)
      • Hormones/Metabolism. (28:10)
      • Gigantism. (31:27)
      • Myostatin. (32:06)
      • The central nervous system (CNS). (34:07)
    • #2 - Lifestyle. (38:17)
      • Training. (38:30)
      • Diet. (44:25)
      • Sleep. (48:47)
      • Consistency. (53:56)
      • Stress. (55:11)
  • What should you focus all of your energy on? (56:14)

Related Links/Products Mentioned

Jun 25, 2020
1321: How to Use Booty Bands to Build Your Butt, Why Pain Can Temporarily Go Away When Exercising a Joint, How to Get Back on Track After Falling Off Your Diet or Workout Plan & More
01:18:24

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether booty bands & hip circles are effective for building the butt, if rest days are actually important, why joints often feel better when they are being worked vs. when they are being rested, and how much they cycle in and out of their healthiest self.

  • A very special Father’s Day weekend. (5:18)
  • COVID-19 Conspiracies. (10:59)
  • Justin, the fan-favorite. (11:55)
  • Shocking statistics of fatherless children. (13:12)
  • The lasting impact of a parent's actions. (18:30)
  • The coolest dad’s in movies. (27:24)
  • The thriving business of ‘Cardboard Fans’. (29:17)
  • Mind Pump Debates: Are people leaving Social Media in droves? (31:48)
  • How to alleviate the physical forms of anxiety with full-spectrum hemp oil. (37:35)
  • The concept of protein distribution. (39:18)
  • The pros and cons of working out in the morning vs. the evening. (42:55)
  • #Quah question #1 – Are booty bands & hip circles effective for building the butt? What would be the best way to use a booty band? (45:57)
  • #Quah question #2 – Are rest days actually important or can you do hard exercise 7 days a week? (51:26)
  • #Quah question #3 – I have some nagging pain in my knees and shoulders which goes away when I work those areas in the gym but comes back the next day. Why does it feel better when I’m working these areas vs. when I’m resting them? (59:50)
  • #Quah question #4 - How much do you guys cycle in and out of your healthiest self? How often do you fall off of your workouts or diet plan? How extreme does the pendulum swing and how long do these periods last? What are your first steps to get yourself back on track? (1:05:07)

Related Links/Products Mentioned

People Mentioned

Jun 24, 2020
1320: How to Eat to Build Muscle & Burn Fat
52:05

In this episode, Sal, Adam & Justin discuss what you need to know to tailor your diet to maximize fat loss and muscle building goals.

Jun 22, 2020
1319: What to Do When Your Lifting Form Breaks Down, Determining the Optimal Amount of HIIT to Add to Your Training, the Best Way to Consistently Maintain Your Physique & More
01:13:15

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about remedying form breaking down, how frequently to rotate HIIT training through your programming, the best way to maintain your physique, and whether food stamps should be banned from use on junk food.

  • The latest installment of the Mind Pump Window Series. (5:50)
  • The difference between world-class and experienced martial artists. (7:39)
  • Bruce Lee Vs. Wong Jack Man debate, the legend of Bruce Lee & MORE. (14:50)
  • They are changing the name of everything now. (20:30)
  • Understanding the complexity of the human psyche. (25:35)
  • Jeffrey Epstein, the world’s creepiest person. (32:13)
  • Space is scary. (36:42)
  • New product alert from Magic Spoon! (39:17)
  • Instant Pot ribs are Adam’s new jam. (43:20)
  • Butcher Box waitlist back open! Sign up today. (44:40)
  • #Quah question #1 – I'm in the last phase of MAPS Aesthetic and I have noticed my form breaking down in some of the later reps. But I also feel like lowering the weight is not beneficial either. What suggestions do you have to remedy this? (48:53)
  • #Quah question #2 – Similar to mini-cuts, can I alternate short periods of HIIT training with more traditional resistance training sessions to keep my body from adapting to the intensity of HIIT over time? How frequently would you rotate HIIT training through your programming? (55:14)
  • #Quah question #3 – I'm at a point now where I don’t always want to be cutting and bulking. How do I set my calories to maintenance? What’s the best way to maintain and how do I know I’m staying on track? (1:00:20)
  • #Quah question #4 – Should food stamps be banned from use on junk food? (1:03:15)

Related Links/Products Mentioned

Jun 20, 2020
1318: How High Glycemic Foods Affect Fat Loss, Muscle Memory & Muscle Gain, the Best Form of Squat to Include in Your Routine & More
01:17:06

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about muscle memory, how high glycemic index foods influence a cut, the best squat to have in your routine, and Mind Pump’s business plan when starting the company.

  • Movie viewing habits with Mind Pump. (4:48)
  • Mind Pump Recommends. (10:35)
  • A little sign there is something else coming. (18:18)
  • Sal has a bone to pick with Adam over some meat sticks. (19:22)
  • The shocking news surrounding Chris D’Elia. (21:50)
  • The most effective marketing scheme. (25:35)
  • Are you a console or PC gamer? (29:15)
  • Justin’s mid-life crisis. (33:52)
  • Sal’s new car choices. (36:15)
  • Using video games to treat ADHD. (38:45)
  • Another reason to lift heavy weights and build muscle (40:22)
  • How the brain evolved to be so smart. (41:11)
  • #Quah question #1 – Is muscle memory a real thing? (43:22)
  • #Quah question #2 – What is the glycemic index and how does it affect our body? How much do high glycemic foods influence a cut, when you are trying to get as shredded as possible without losing lean body mass?  (51:40)
  • #Quah question #3 – What is the best squat to have in your routine? Front squat, back squat, or sissy squat? Should you mix them up or do them on the same days? Is the back squat enough to build legs? (58:55)
  • #Quah question #4 – Did you have a business plan when you started Mind Pump that identified how you would like to grow your revenue? For instance, did you have a plan on how much you’d like to receive on advertising, MAPS sales, and merchandise? (1:02:32)

Related Links/Products Mentioned

People Mentioned

Jun 19, 2020
1317: The 8 Best Butt Building Exercises You Are Not Doing
41:30

In this episode, Sal, Adam & Justin discuss the advantages of eight highly effective and rarely done butt building exercises.

  • How JLo made big butts great again. (3:02)
  • What separates us from primates. (4:58)
  • The 8 Best Butt Exercises You are NOT Doing. (6:02)
    • #1 – The Sumo Deadlift. (7:26)
    • #2 – Cossack Squat. (12:37)
    • #3 – Single-Leg Deadlift. (16:19)
    • #4 – Single-Leg Stand Up. (20:48)
    • #5 – Single-Leg Hip Thrust. (24:21)
    • #6 – The Sled Drive. (28:50)
    • #7 – The Goblet Squat. (33:36)
    • #8 – The Back-Step Lunge. (35:35)

Related Links/Products Mentioned

Jun 18, 2020
1316: How to Avoid Fat Gain When Reducing Cardio, Ways to Evaluate the Best Supplements to Buy, Tips for Becoming a Great Communicator & More
01:07:24

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about what to look for when buying supplements such as creatine or protein powder, transitioning from a lot of high-intensity workouts to more traditional resistance training, switching into a career of personal training from something else, and  the top trait of a great communicator.

  • A Kodak moment at the Di Stefano House. (5:23)
  • 24 Hour Fitness closing 130 gyms. Strategy or a sign of bad times ahead? (8:50)
  • The Greg Glassman saga continues. (12:27)
  • Drone technology is scary. (17:40)
  • The Di Stefano Family are Organifi lovers. (23:00)
  • Mind Pump Recommends, (23:40)
  • Mind Pump on the craziness of the Stock Market. (24:36)
  • Why fitness is empowering. (25:38)
  • Is Justin having a mid-life crisis? (31:02)
  • Maximus is growing like a weed. (35:53)
  • #Quah question #1 - When buying supplements, such as creatine or protein powder, what ingredients or value should I look for to know if I am getting the biggest bang for my buck? (38:05)
  • #Quah question #2 – Is there an ideal way to transition from a lot of high-intensity workouts to more traditional resistance training? How can I avoid gaining a ton of fat while transitioning off of cardio or HIIT? (45:45)
  • #Quah question #3 – When trying to switch into a career of personal training from something else, what’s more important? Getting a degree in a certain field? Working on certifications? Or just getting started coaching for free to gain experience? (50:49)
  • #Quah question #4 - What is your best advice for someone who wants to become a great communicator? What would you say is a top trait of a great communicator? (57:40)

Related Links/Products Mentioned

People Mentioned

Jason Phillips (@jasonphillipsisnutrition)  Instagram

Jun 17, 2020
1315: The 8 Best Exercises You Are Not Doing
46:54

In this episode, Sal, Adam & Justin list eight highly effective but mostly-ignored exercises and how to add them to your routine.

Jun 15, 2020
1314: How to Activate Your Chest for Maximum Growth, the Best Ways to Improve Strength Endurance, How to Repair a Poor Relationship With Food & More
57:53

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to feel exercises in the chest rather than the triceps, recommended exercises for an overall improvement of strength endurance, how old is too old for powerlifting, and how someone with body dysmorphia and a long history of dieting can repair a broken relationship with food

  • It’s HOT in the bay area, get yourself a MIIR cup to keep your drink of choice cold. (4:41)
  • The distasteful actions of 24 Hour Fitness and Gold’s Gym. (9:37)
  • Starbucks shifting their business model amid the pandemic. (14:27)
  • The myth of spot reduction. (19:21)
  • Fun Facts with Justin. (20:57)
  • Apple is its own country. (22:08)
  • The Vitamin-D deficiency slink to coronavirus symptoms. (25:04)
  • Weird Science with Sal. (29:40)
  • More Fun Facts with Justin. (32:45)
  • Bill & Ted are back! (34:05)
  • Things are getting scary out there. (35:18)
  • #Quah question #1 – I have trouble activating my chest even with common chest activation exercises. After benching with barbells and dumbbells, I always seem to feel my triceps the most. What do you recommend? (37:55)
  • #Quah question #2 – What exercises do you recommend for an overall improvement of strength endurance? What MAPS program do you think works best to increase work endurance? (41:56)
  • #Quah question #3 – Am I too old to get into powerlifting? (44:08)
  • #Quah question #4 – How would you advise someone with body dysmorphia and a long history of dieting to repair a broken relationship with food? (49:23)

Related Links/Products Mentioned

People Mentioned

Doug Egge (@mindpumpdoug)  Instagram

Jun 13, 2020
1313: The Best Exercise to Shrink Your Waist, the Proper Rep Range to Build Strength, Exercises That Are a Waste of Time & More
01:11:10

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effectiveness of stomach vacuums as an ab exercise, the ideal rep range for strength, popular exercises that are a waste of time, and why Mind Pump has blogs that seem to counter the Mind Pump message

  • Greg Glassman steps down from CrossFit. (4:40)
  • Community matters. (6:10)
  • The scary notion of Marxism. (8:00)
  • Mind Pump fitness update, the strength gains of Farmer walks, the valuable lessons of manual labor & MORE. (10:11)
  • The mindset going into a workout. (18:24)
  • Is the coronavirus a blood vessel disease? (19:33)
  • The asymptomatic spread of coronavirus is ‘very rare’, WHO says. (21:38)
  • 2020 in review: The news is the virus. (22:33)
  • The differences between knowledge vs wisdom, learning desired outcome, going against your feelings & MORE. (25:50)
  • Where do your priorities lie? (44:19)
  • The effectiveness of Zbiotics to combat the negative effects of alcohol. (46:38)
  • #Quah question #1 – Are stomach vacuums an effective ab exercise? Will they make your belly flatter as some claim? (50:16)
  • #Quah question #2 – When trying to gain strength, is it beneficial to stay in the 3-5 rep range for all your lifts or just the core lifts? (55:29)
  • #Quah question #3 – In each of your opinions, which popular exercise movements are useless and a waste of time? (1:00:18)
  • #Quah question #4 – You have talked about how some trendy ideas are BS, such as women-specific workouts and diets. Yet, the Mind Pump blog posts lately have been titled along the lines of best ways for women to lose weight, how to eat if you are an ectomorph, etc. Is this just for marketing or have your opinions changed? (1:03:57)

Related Links/Products Mentioned

People Mentioned

Jun 12, 2020
1312: Eight Ways to Boost Strength Fast
51:34

In this episode, Sal, Adam & Justin reveal eight concrete steps you can take to increase your strength quickly.

  • If you’re getting stronger, it’s always good news. (3:27)
  • Eight ways to improve your strength gains. (6:50)
    • #1 - Proper Priming. (8:48)
    • #2 – Change up your Programming. (16:35)
    • #3 – Increase your Mobility. (23:06)
    • #4 – Bump up your Calories. (27:45)
    • #5 – Practice the Skill frequently. (31:18)
    • #6 - Variable Resistance. (38:21)
    • #7 – STOP training to failure. (42:26)
    • #8 – Frequency is King! (47:26)

Related Links/Products Mentioned

Jun 11, 2020
1311: How to Build a Wider Back, the Effect of Undereating on Muscle Growth, the Truth About Posture Correction Devices & More
01:04:35

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effect of undereating even if protein is high, how to combine MAPS HIIT with other programs, the 3 best lat building exercises, whether and posture correction devices work.

  • Sal, the ‘Pat Riley’ of podcasting right now. (6:44)
  • Is it pizza if it doesn’t have cheese? (9:10)
  • The ‘eating out’ business is crushing. (10:35)
  • The tragedy out of Santa Cruz County, as told from Justin’s perspective. (14:20)
  • How NED helps the physical forms of anxiety. (17:40)
  • The importance of sleep and how it helps you stay sharp mentally. (21:30)
  • Is this the last straw for CrossFit? (24:21)
  • Was the coronavirus man-made? (35:26)
  • Baby Di Stefano, a boy or a girl? (38:25)
  • Conspiracy Theory Hour with Mind Pump. (40:29)
  • #Quah question #1 – In terms of building muscle, it is possible to slightly hit or exceed your protein goal of 1 gram per pound of body weight, but still have lackluster results because your calories are too low? (44:14)
  • #Quah question #2 – How do you combine MAPS HIIT with other programs like MAPS Anabolic? (48:45)
  • #Quah question #3 – I am doing 3 full-body workouts per week and looking to develop larger lats. What 3 exercises would you recommend to best hit them in each workout? (53:05)
  • #Quah question #4 – Do posture correction devices work and if so, will it naturally carry over to better form when lifting? (57:36)

Related Links/Products Mentioned

People Mentioned

Dorian Yates (@thedorianyates)  Instagram

Jun 10, 2020
1310: The Three Best 30 Minute Workouts for Fat Loss and Muscle Gain
41:55

In this episode, Sal, Adam & Justin put together three 30-minute workouts focusing on muscle & strength, calorie burn and mobility.

 

Jun 08, 2020
1309: The Truth About Finishing Exercises for Building Muscle, the Importance of a Lower Back Arch When Benching, the Right Balance of Cardio, Resistance Training & Mobility Training for Athletes & More
01:04:49
  • Books and family dinner time. (4:09)
  • Mind Pump Recommends, Parasite. (12:19)
  • Some weird news from Sal. (14:30)
  • More businesses that are thriving amid the pandemic. (16:48)
  • NBA is back! (17:54)
  • How Organifi’s planet protein is much easier to digest than the competition. (20:21)
  • Fun Facts with Justin. (24:19)
  • In more strange news with Sal. (26:45)
  • The market is exploding for athleisure wear. (28:52)
  • Mind Pump on the current state of the housing market. (32:02)
  • Say less and DO more. (34:00)
  • #Quah question #1 – What is your opinion on finishers? Are they necessary or helpful to build strength? (46:56)
  • #Quah question #2 – How important is having a chest arch when bench pressing? Are there ways to improve having a better arch? (50:41)
  • #Quah question #3 – For athletes, what is a good balance between cardio, resistance training, and mobility training? (53:18)
  • #Quah question #4 – What was each one of your client's pet peeves when you all were training? (57:12)

Related Links/Products Mentioned

Jun 06, 2020
1308: How to Increase Your Squat, the Pros & Cons of False Grip vs. Standard Grip, Ways to Improve Gut Health & More
01:06:37
  • Who would have thought Tiger King was the most normal thing in 2020. (4:11)
  • Mind Pump are BIG bird guys. (5:55)
  • Mind Pump Workouts. (8:18)
  • The Stock Market doesn’t make sense. (10:05)
  • Gun sales are through the roof amid the coronavirus pandemic. (11:54)
  • Pregnancy and parenting. (16:13)
  • Magic Spoon’s new formulation. (28:32)
  • THC, terpenes, and pain management. (30:40)
  • Good vs bad people. (37:35)
  • #Quah question #1 – Why do I struggle to put weight on my squat? I am a long, lanky build and I have tried many stances and cannot break 300. (43:17)
  • #Quah question #2 – As someone who has gone to a big-box gym for years, I have struggled during this quarantine. I am used to doing way too many isolation movements, but at present only have a barbell, weights, and a squat rack. Can I solely use this equipment and still make progress by focusing just on compound movements? (48:42)
  • #Quah question #3 – What is your opinion on false grip vs standard grip while overhead pressing or barbell benching. I feel as though I have more strength using a false grip. (54:43)
  • #Quah question #4 – What are your best tips for gut health? (58:46)

Related Links/Products Mentioned

People Mentioned

Max Lugavere (@maxlugavere)  Instagram

Jun 05, 2020
1307: How to Make Your HIIT Workout More Effective
33:57

In this episode, Sal, Adam & Justin discuss 6 different ways to increase the effectiveness of your HIIT workout.

  • The origins and benefits of High-Intensity Interval Training (HIIT). (3:17)
  • The differences between HIIT cardio and HIIT training with weights. (7:13)
  • Why mobility belongs in EVERY routine. (12:05)
  • The importance of reflecting on WHY you like this type of training. (17:20)
  • HIIT training is NOT meant to be all the time. (18:35)
  • Why your HIIT training should resemble more like resistance training and less than cardio. (22:01)
  • Prioritize FORM over everything! (25:30)
  • The cautious thought pattern that went into designing MAPS HIIT. (27:38)

Related Links/Products Mentioned

Jun 04, 2020
1306: Top Belly Fat Blasting Exercises, the Ideal Protein Consumption for Muscle Growth & Fat Loss, What to Expect When Starting a New Phase of Training & More
54:45

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the top 3 exercises for blasting belly fat, whether it is normal to feel some soreness when going into a new phase of training, recommended daily protein consumption, and when a vegan diet is more beneficial for a fit and healthy individual than one that includes animal products.

  • A sex game went wrong. (5:04)
  • Justin’s wife has a new nickname. (9:45)
  • Trump vs Social Media. (11:17)
  • The Great Reopening: UFC Gym’s new membership fees, how some gyms are staying afloat, the latest on the restaurant industry & MORE. (13:30)
  • Some good news surrounding the Coronavirus. (21:23)
  • The health benefits of creatine. (23:35)
  • Red light therapy and its effects on healing injuries. (27:23)
  • Peace, Love, Unity, Now. (29:04)
  • #Quah question #1 – What are your top 3 exercises for blasting belly fat? (32:44)
  • #Quah question #2 - Is it normal to feel some soreness when going into a new phase of training or does that mean you took the workout too far? (36:18)
  • #Quah question #3 – How much protein do you guys recommend? How much do you each consume? (41:17)
  • #Quah question #4 – Is there a scenario, if any, that a vegan diet is more beneficial for a fit and healthy individual than one that includes animal products? (46:15)

Related Links/Products Mentioned

Jun 03, 2020
1305: Five Steps to Intuitive Eating
53:13

In this episode, Sal, Adam & Justin cover 5 steps that a person can take to learn how to eat intuitively.

Jun 01, 2020
1304: Ways to Determine If Your Workout Is Ideal for You, How to Cut & Bulk Without Counting Calories, the Pros & Cons of the Ab Wheel, & More
01:08:43

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether the ab wheel is a gimmick or essential, how to know if you’re getting results because of what you’re doing or in spite of what you’re doing, how to stay in shape, cut, or bulk without counting calories, and whether the coronavirus has altered their advice for aspiring trainers.

  • The ultimate get back. (4:54)
  • Mind Pump on the bullies they had as kids, the most likely bully out of the group & MORE. (6:55)
  • Facebook adjusting salaries based on where you live. (25:07)
  • IGTV is now going to start showing ads and pay content creators. The information wars have begun! (29:10)
  • PETA’s very smart move. (34:00)
  • The nutrient-dense value of organ meats. (35:20)
  • The new normal for reopening family theme parks, companies adapting during these times & MORE. (38:13)
  • Fun Facts with Justin. (42:43)
  • #Quah question #1 – Is the ab wheel a gimmick or essential? (44:07)
  • #Quah question #2 - How do you know if you’re getting results because of what you’re doing or in spite of what you’re doing? (46:44)
  • #Quah question #3 – I know Sal has talked about being an intuitive eater. How do you go about staying in shape, cutting, or bulking without counting calories? (52:00)
  • #Quah question #4 – Would you alter your advice for aspiring trainers to start their career in a big box gym due to industry changes due to the coronavirus? (59:35)

Related Links/Products Mentioned

People Mentioned

Jonathan Alvarez | Coach (@jonalva7)  Instagram

May 30, 2020
1303: The Best Way to Accelerate Growth in an Unresponsive Muscle, the Difference Between Stretching & Priming, the Best Minimal Equipment Hamstring Exercises & More
01:04:44

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to build a lagging body part, the best hamstring hypertrophy exercises that uses minimal equipment, what differentiates priming movements from stretches, and whether it more beneficial to break workouts into splits or if full-body is just as effective.

  • Mind Pump “researches” the top porn searches for men and women. (6:38)
  • Is Justin being wooed by a Whiskey company? (10:57)
  • Justin’s sons have started their own business! (14:30)
  • The Di Stefano Family Truckee Weekend. (18:24)
  • Weird Science with Sal. (20:25)
  • Businesses that are thriving amid the pandemic. (26:40)
  • At what point does the song become more annoying than the crying? (29:22)
  • Justin vs the clogged toilet, holding on to old articles of clothing & MORE (32:33)
  • Mind Pump Recommends, Sunset Selling on Netflix. (37:32)
  • Where does creativity come from? (40:05)
  • #Quah question #1 – When trying to build a lagging body part do you incorporate it into your routine or do you have to change your workout to the lagging body part? (42:31)
  • #Quah question #2 – What is the best hamstring hypertrophy exercise that uses minimal equipment? (46:22)
  • #Quah question #3 – You've all talked about how stretching, as a form of working out, can be effective or even detrimental. But exercises, like the pigeon pose, seem kind of like a stretch. What differentiates priming movements, like these, from stretches? (49:50)
  • #Quah question #4 – Is it more beneficial to break your workouts into splits or can a full-body be just as effective? (54:06)

Related Links/Products Mentioned

People Mentioned

May 29, 2020
1302: How to Lose Fat Without Losing Muscle
52:59

In this episode, Sal, Adam & Justin discuss ins and outs of maintaining muscle while losing body fat.

  • Mind Pump Shout Outs. (3:17)
  • Understanding the difference between weight loss and fat loss. (6:03)
  • Why do we lose muscle when we lose weight? (13:40)
  • How to lose weight and NOT lose muscle. (19:08)
  • How to send the RIGHT signals to maintain muscle while losing body fat. (22:50)
    • Through proper Resistance Training. (23:00)
    • Become more efficient with your Calories. (31:45)
  • How to send the WRONG signals with macronutrients. (38:40)
  • How your lifestyle can affect your metabolism. (43:52)

Related Links/Products Mentioned

May 28, 2020
1301: Ways to Mimic Sled Pushes at Home, Correcting Pain Associated With Wearing High Heels, Tips for Dealing With Relationship Stress While Quarantined & More
01:11:37

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about ways to mimic the action of sled pushes at home, why heels aggravate knees and what to do about it, ways to deal with relationship stress while quarantined, and the topics they can't agree on.

  • How you can still gain followers and not TRY to gain followers. (5:45)
  • New product alert from Magic Spoon, Mind Pump’s staple foods as a kid & MORE. (9:47)
  • Coffee and leanness. (14:48)
  • Let the podcast wars begin! Mind Pump speculates on the future of the medium. (18:17)
  • The benefits of full-spectrum hemp oil for feelings of anxiety. (28:39)
  • The first version of Apple and Google's contact tracing app has arrived.  (31:54)
  • What state will woo Tesla over? (33:17)
  • The pros/cons of working from home and its impact on large tech companies. (35:08)
  • (38:35)
  • How diets really don’t matter. (40:02)
  • Clever new delivery service from the pizza makers over at Chuck E Cheese. (41:00)
  • Mind Pump on the future of A.I., how creative artists make money & MORE. (43:39)
  • #Quah question #1 – Is there any way to mimic the action of sled pushes at home? (47:44)
  • #Quah question #2 – I wear heels sometimes, but they aggravate my knees. Is there is certain muscle issue or a problem I have right now that would cause such problems? (51:51)
  • #Quah question #3 – What are some ways to deal with relationship stress while quarantined with your partner? (55:00)
  • #Quah question #4 – Are there any discussions or topics you guys had that you each completely disagree on or come to a conclusion on? (1:01:08)

Related Links/Products Mentioned

People Mentioned

Ben Greenfield Fitness (@bengreenfieldfitness)  Instagram

May 27, 2020
1300: Upgrade Your Brain With Jim Kwik
01:19:55

In this episode, Sal, Adam & Justin speak once again with renowned brain coach, Jim Kwik. Jim provides actionable advice on how to develop the right mindset to excel in these uncertain times.

May 25, 2020
1299: Compound Sets Vs. Supersets, the Benefits of Daily Pushups & Pullups, the Meaning of Soreness When Doing Mobility Work & More
01:02:58

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effectiveness of supersets working the same muscle group vs. opposing muscle groups, the value of daily pushups and pull-ups, the meaning of soreness after doing mobility work, and recommendations for runners in terms of adding strength training to their routines.

  • Mind Pump Recommends, 1917. (4:19)
  • Mind Pump Debates, the mindset surrounding human privilege. (8:30)
  • The success and value of the MAPS Prime Webinar. (17:29)
  • An easy test to find out if you may have leaky gut syndrome. (19:52)
  • Fun Facts with Justin. (23:40)
  • Sex and the microbiome. (25:17)
  • How eating mushrooms can lower the risk of prostate cancer. (27:14)
  • Weird Science with Sal. (30:00)
  • New technology surrounding CTE. (31:33)
  • Are you a “researcher?” (32:40)
  • How you grow up can have a pretty profound impact on a man’s testosterone levels. (35:50)
  • #Quah question #1 - Which supersets are more effective, same muscle group or opposing muscle groups? (42:38)
  • #Quah question #2 – What are your opinions on daily pushups and pull-ups? (48:15)
  • #Quah question #3 – Recently I did Adam’s mobility webinar. It was great; however, I experienced a lot of soreness in the following two days. Specifically, in my hips. Is that normal or did I do too much? (52:27)
  • #Quah question #4 – Any recommendations for runners in terms of adding strength training? (55:41)

Related Links/Products Mentioned

People Mentioned

May 23, 2020
1298: The Ideal Caloric Surplus to Put on Muscle & Weight, Joint Pain Remedies, Must Have At-home Exercise Equipment & More
01:02:41
  • The Mind Pump Truckee garage workout. (6:25)
  • The latest updates on gyms reopening. (12:48)
  • Joe Rogan x Spotify. What this means for the podcast medium. (14:07)
  • The big news over at TikTok. (20:23)
  • Fun Facts with Justin. (23:35)
  • Weird Science with Sal. (24:55)
  • The mental component of self-isolation and sudden changes. (26:34)
  • How change can drive innovation, the drawbacks of working from home & MORE. (29:33)
  • Cannabis and the coronavirus. (34:57)
  • Mind Pump Shout Out’s. (36:21)
  • #Quah question #1 - What is the best supplement or remedy for joint pain? I have been running a lot more on the street and have been experiencing some knee pain. (42:11)
  • #Quah question #2 – With all the uncertainty around gyms reopening, everyone is investing in at-home gyms to progress their fitness during these challenging times. What, in your opinion, are the must-have pieces of equipment for an at-home gym? What should someone expect to spend? (47:37)
  • #Quah question #3 – In your experience, what’s the most effective weekly caloric surplus when trying to put on weight and muscle? (53:57)
  • #Quah question #4 – What's your take on doing a weekly 24-hour fast? I like to do a monthly 48-hour fast as it is, but I’d like to consider doing a 24-hour weekly fast to reset and get things flowing better for the rest of the week. (57:47)

Related Links/Products Mentioned

People Mentioned

May 22, 2020
1297: 3 Ways to Know If Your Workout Is Not Right for You
49:19

In this episode, Sal, Adam & Justin discuss three different ways to identify if your workout is no longer serving you and what to do about it.

  • How to figure out if the workout you are doing is RIGHT for you. (3:30)
  • The 3 gauges to identify if your workout is no longer serving you and what to do about it. (6:00)
    • #1 - Are you getting results? (6:51)
      • How body composition works. (9:55)
      • The yo-yo dieting trap. (13:28)
      • Are you getting stronger in the gym? (15:37)
      • What to do if you are NOT seeing results. (19:36)
    • #2 - How do you feel? (21:26)
      • The breakdown recovery trap. (25:42)
      • The differences between good and bad pain. (28:38)
      • The importance of getting good sleep. (30:24)
      • Are you enjoying your workouts? (34:38)
    • #3 – Is your program sustainable? (36:28)
      • Finding the right sweet spot for yourself. (44:54)
      • How to assess what works best for YOU. (46:54)

Related Links/Products Mentioned

May 21, 2020
1296: How to Maintain Performance While Cutting, the Non-training Benefits of Creatine, Key Things to Look for When Assessing a New Client & More
01:04:25

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about maintaining performance while cutting, the primary items to look at for new client assessments, whether there is any point in taking creatine when not training, and how to incorporate No BS 6-Pack into current programming.

  • Mind Pump Mentions. (7:00)
  • Mind Pump are BIG ‘Rad’ guys. (9:07)
  • How sometimes you can lose weight and go up in body fat percentage. (11:23)
  • Mind Pump speculates on the future of A.I. and cars. (19:54)
  • The ‘411’ on coffee consumption with Sal. (26:03)
  • LA and their “interesting” practices with various businesses, how things will look post-coronavirus & MORE. (31:56)
  • Weird science with Sal. (40:28)
  • Trump vs Biden, things are heating up! (42:44)
  • Are you wearing your mask the right way? (45:46)
  • #Quah question #1 – What do you recommend for maintaining performance while cutting? (47:44)
  • #Quah question #2 – What are the primary items you look at for new client assessments? (52:27)
  • #Quah question #3 – Is there any point in taking creatine when not training? (56:56)
  • #Quah question #4 – I'm interested in the ‘No BS 6-Pack' MAPS program. How would you recommend I add it to my current programming? (1:00:12)

Related Links/Products Mentioned

People Mentioned

Dr. Drew Pinsky (@drdrewpinsky)  Instagram

May 20, 2020
1295: Four Ways to Get a Stubborn Body Part to Improve
46:38

In this episode, Sal, Adam & Justin discuss the frustration of stubborn body parts that just won't improve and techniques that can be employed to create visible change.

  • What a stubborn body part is and why they are so frustrating. (4:08)
  • The concept of the ‘money phrase’ and the main reason why your muscles are NOT responding. (7:00)
  • Busting the myth that muscle fiber ratios in the body determine if muscles respond better than others. (13:02)
  • The Four Techniques to Get a Stubborn Body Part to Improve and Develop. (15:15)
    • Address the poor connection. (16:10)
      • The REAL value of proper priming. (24:10)
    • Gain connection to full ranges of motion. (25:34)
      • The myth of tension and value of isometrics. (27:24)
    • Proper prioritization of your workout. (32:23)
    • Improve your programming. (38:10)

Related Links/Products Mentioned

People Mentioned

May 18, 2020
1294: How to Lose Fat Without Losing Muscle, the Difference Between Flexibility & Mobility, the Truth About Casein Protein Supplements & More
01:02:56

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to lose fat without losing muscle, credible online nutrition programs, the differences between flexibility and mobility drills, and whether casein really provides more benefits than whey due to its slower digestion rate.

  • How Sal has been utilizing occlusion training during the lockdown. (4:50)
  • How you SHOULD go back to the gym when your gym reopens. (6:45)
  • The rise of black markets during the current lockdown, loans/bailouts & MORE. (11:02)
  • American’s top searched fetishes by state. (19:17)
  • Mind Pump Recommends, What We Do in the Shadows. (26:56)
  • The curse of knowledge. (29:00)
  • Mind Pump goes down the psychedelics rabbit hole. (33:13)
  • #Quah question #1 – How do you lose fat without losing muscle? (39:05)
  • #Quah question #2 – I have been looking into a second source of income and nutrition has been a heavy interest of mine for the last couple of years. Are there any online nutrition programs you recommend that are credible? (46:40)
  • #Quah question #3 – I know the difference between flexibility and mobility, but what is the difference between flexibility and mobility drills? (50:28)
  • #Quah question #4 – When taking a protein shake before bed, do you think casein provides more benefits due to its slower digestion rate than whey? (56:02)

Related Links/Products Mentioned

People Mentioned

May 16, 2020
1293: The Risks of Locking Out Your Joints When Lifting, The Pros & Cons of Straps & Grips, How to Eliminate Shin Splints & More
01:14:04

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether you should lockout on exercises like a bench press, how to make shin splints go away, the benefits and detriments with using straps and grips, and ways to handle fear and anxiety around topics you can’t control that affect your children and their future.

  • The most misused metrics to gauge a workout. (4:58)
  • The effectiveness of ‘Stop, pause sets’ in your strength routine. (12:17)
  • Mind Pump enjoys Magic Spoon. (13:38)
  • Elon Musk vs California. (20:02)
  • Mind Pump on the future of the gym industry as clubs slowly begin to reopen. (23:20)
  • The struggles of distance learning from home, the importance of protecting your eyes, the value of community & MORE. (29:28)
  • Mind Pump’s fatherly learning lessons. (36:23)
  • The camera loves Justin. (45:53)
  • #Quah question #1 – Should you lockout on exercises like a bench press? Pavel said you should lockout to build joint strength. I always thought you come just shy of lockout to keep tension on the muscle and off the joint. (49:24)
  • #Quah question #2 - How do you make shin splints go away? What corrective training do you recommend to prevent future flare-ups? (52:38)
  • #Quah question #3 - What do you think of straps and grips? I’ve used them for years, but wonder if I should just build my forearm strength and just lift what I can without them. (56:01)
  • #Quah question #4 – How do you and your partners handle fear and anxiety around topics you can’t control that affect your children and their future? (1:03:54)

Related Links/Products Mentioned

People Mentioned

Pavel Tsatsouline (@strongfirst)  Instagram

May 15, 2020
1292: The 7 Minute Warm-up That Accelerates Muscle Growth & Fat Loss
57:51

In this episode, Sal, Adam & Justin discuss the importance of "warming-up" properly and the impact it can have on the success of your workout.

  • The under-valued aspect of the warm-up. (4:56)
  • The warm-up has to send the RIGHT signal to make your workout effective. (8:00)
  • How to stretch with PURPOSE. (13:10)
  • What should your warm-up (proper priming session) do for you? (14:40)
  • The steps to Prime your body properly.
    • Step 1 - Learn how to self-assess. (32:46)
    • Step 2 – Pick movements that activate the areas that are disconnected. (37:38)
    • Step 3 – Perform the 3-5 movements for 7-10 minutes before your workout. (44:21)
  • The Ultimate ‘Post-Priming’ Routine. (45:18)
  • The importance of correctional exercise to combat your poor recruitment patterns. (50:48)
  • Sign up for the MAPS Prime Webinar TODAY! (54:55)

Related Links/Products Mentioned

People Mentioned

Joe DeFranco (@defrancosgym)  Instagram

May 14, 2020
1291: The Ideal Way to Reach Your Daily Step Count, the Truth About BCAAs and EAAs, Lessons from Mom & More
01:13:37

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether getting 10,000 steps in one shot is better or worse than getting those 10,000 steps throughout the day, the value of EAAs vs BCAAs for the average gym-goer, what their wives’ training programs look like right now, and one thing that their mother instilled in them when they were young that they’re grateful for today.

  • A very special Mind Pump Mother’s Day. (6:11)
  • Low vitamin D levels strongly correlated to severe symptoms of COVID-19. (17:40)
  • Elon Musk is an odd fellow. (21:01)
  • Mind Pump Recommends, The Age of A.I. on YouTube. (23:45)
  • Elon Musk selling his physical possessions, Tesla potentially leaving California & MORE. (31:06)
  • Unhealthy relationships with food from the perspective of pro athletes. (33:45)
  • The ‘humping’ hound. (40:38)
  • How low/high reps require different allocations in your workouts, the value of priming & MORE. (42:35)
  • #Quah question #1 – Is getting 10,000 steps in one shot any better or worse than getting those 10,000 steps throughout the day? (46:10)
  • #Quah question #2 - EAAs vs BCAAs, are they both useless for the average gym-goer? (50:24)
  • #Quah question #3 – What do your wives’ training programs look like right now? I’m sure they are swamped with kids at home and I’d love to hear how each of them train now vs as they normally do? (56:18)
  • #Quah question #4 – In honor of Mother’s Day, what’s one thing that your mother instilled in you when you were young that you’re grateful for today. (1:02:15)

Related Links/Products Mentioned

People Mentioned

Michael Phelps (@m_phelps00)  Instagram

May 13, 2020
1290: The Homeless Crisis With Dr. Drew
41:18

In this episode, Sal, Adam & Justin speak with Dr. Drew Pinskey about the homelessness crisis and the coronavirus. 

  • How bad is the homeless issue in California? (3:31)
  • What are the harms that we are seeing from this epidemic? (7:33)
  • The call for psychiatric care for people on the streets with mental illnesses. (11:10)
  • Busting the myth of the housing issue in California. (13:21)
  • Has he seen any change in public policy when it comes to this issue? (16:25)
  • Tackling the puzzle of the effect of the coronavirus on the homeless population. (18:46)
  • How being sheltered in place may be causing more harm than good. (21:10)
  • How can we, as citizens, help with the homeless situation today? (27:55)
  • The Mind Pump crew expressing their frustration on the homeless crisis. (30:37)

Featured Guest/People Mentioned

Related Links/Products Mentioned

May 11, 2020
1289: The Amazing Benefits of the Farmer’s Walk, Getting Results With One or Two Workouts a Week, Learning Strategies & More
01:03:52

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to train someone that only wants to commit to 1-2 workouts a week, whether the Farmer’s Walk is valuable even though most people don't do them, whether increasing cardio is more of a detriment than a help when everything is already dialed in, and good strategies when trying to study a topic.

  • Miir is doing good for the environment. (3:52)
  • Don’t get caught cheating. (5:35)
  • Mind Pump on health clubs and their reopening plans. (8:20)
  • Mind Pump Investments. (14:45)
  • Tom Cruise and Elon Musk are partnering up! (19:37)
  • The scams on gym equipment have exploded! (22:40)
  • Bleach kills everything. (24:32)
  • The Adele controversy, body shaming, virtue signaling, society becoming too soft & MORE. (26:27)
  • Fun Facts with Justin. (33:51)
  • Weird Science with Sal. (38:28)
  • #Quah question #1 – How do you train someone that only wants to commit to 1-2 workouts a week? (39:53)
  • #Quah question #2 – Can you tell us your thoughts on the Farmer’s Walk? They are so simple, yet I don’t see a lot of people incorporating them into their routine. (46:49)
  • #Quah question #3 – When you find the balance you guys talk about regarding diet, activity, and lean gains, would increasing cardio be more of a detriment than a help? (51:32)
  • #Quah question #4 – What are some good strategies you guys have used or do when trying to study a certain topic? (54:20) 

Related Links/Products Mentioned

People Mentioned

May 09, 2020
1288: The Best Way to Transition Between Workout Programs, How to Move Your Focus from Just Looking Good to Feeling Great, the Effects of Alcohol on Weight Training & More
01:21:16

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about alcohol’s effect on weight training, transitioning from MAPS Anabolic to MAPS Aesthetic, how to change focus from how you look to how you feel, and what foods are typically in their fridge and pantry.

  • How health & fitness information/marketing has evolved over the years. (4:38)
  • New Product Alert from Organifi! (17:50)
  • Adam bringing back the Magnum PI look, growing pains, keeping things fresh & MORE. (19:24)
  • Mind Pump Recommends. (26:17)
  • Science does NOT replace philosophical wisdom. (30:50)
  • Mind Pump breaks down the 24 Hour Fitness guidelines for reopening clubs, surviving in these strange times & MORE. (34:15)
  • Homeschooling updates from the Mind Pump crew. (44:46)
  • #Quah question #1 – How detrimental is alcohol on weight training? How much is too much? (49:02)
  • #Quah question #2 – I'm about to finish MAPS Anabolic and am feeling great. I want to start MAPS Aesthetic. Should I take any time off in between? (59:27)
  • #Quah question #3 – How do you turn your focus on how you feel instead of how you look?  (1:04:15)
  • #Quah question #4 - If I were to open up your fridge and pantry, what would I see? What are the staples? (1:12:10)

Related Links/Products Mentioned

People Mentioned

Mark Bell (@marksmellybell)  Instagram

May 08, 2020
1287: Why the Stability Ball Belongs in Your Workout Routine
50:08

In this episode, Sal, Adam & Justin discuss history of the stability ball (AKA Swiss Ball, Physio Ball), it's rise and fall in popularity, and why it is a valuable tool that everyone can benefit from when used appropriately.

  • Making the stability ball cool again. (2:41)
  • The history of this tool. (7:40)
  • The benefits of the stability ball (when used appropriately) and how Mind Pump uses it with their clients. (11:05)
    • Encourages perfect form. (12:12)
    • Focuses on the hip extension. (19:27)
    • Strengthens your proprioceptive ability. (23:34)
    • Inexpensive and easy to use at-home. (27:00)
    • Ab training gains. (28:15)
  • The biggest myth surrounding the stability ball. (31:27)
  • Mind Pump’s favorite exercises to utilize the benefits of this tool. (33:11)

Related Links/Products Mentioned

People Mentioned

Paul Chek (@paul.chek)  Instagram

May 07, 2020
1286: How to choose a 1-5 Rep Weight After Completing a High Rep Phase, Using Bodybuilding Poses to Accelerate Mobility & Muscle Gains, the Pros & Cons of Squatting With Feet Angled Slightly Outward & More
01:17:07

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to choose a 1-5 rep weight after completing a much higher rep phase, mobility movements that are beneficial for a bodybuilding competitor, whether it is detrimental to squat with your feet angled slightly outward, and the difference between masturbation to porn and having actual physical relations with someone that you care about.

  • Adam’s brand-new look. (7:05)
  • The camera loves Sal. (12:36)
  • Gold’s Gym filing for bankruptcy, a sign of bad times ahead for the gym industry? (17:18)
  • The Battle of the Goliaths, Thor vs Hall. (23:49)
  • How red-light therapy affects wound healing, scars, and stretch marks. (28:00)
  • Mind Pump Recommends Billions on Showtime. (32:08)
  • The importance of form and exercise technique. (35:03)
  • Sleep issues, cannabis, and CBD. (38:48)
  • #Quah question #1 – When returning to a 1-5 rep phase from 8-12 and/or 15-20 reps, do you continue using the same weight from your last 5 rep max? Add or remove a few pounds? Or start back at my 5-rep max see how I feel and go from there? (43:40)
  • #Quah question #2 – Bodybuilders have to do some intense poses that often involve contorting their body in different positions. What specific mobility movements would be beneficial for a bodybuilding competitor? (49:08)
  • #Quah question #3 – Is it detrimental to squat with your feet slightly angled outward? (54:37)
  • #Quah question #4 – A friend and I have been discussing the topic of physical relations vs porn. Is there a difference between masturbation to porn and having actual physical relations with someone that you care about? (1:01:40)

Related Links/Products Mentioned

People Mentioned

May 06, 2020
1285: The Ultimate At-home Ab & Core Workout
50:11

In this episode, Sal, Adam & Justin discuss what it takes to build an impressive midsection.

  • The origin story of the NO BS 6-Pack Abs Formula. (4:00)
  • Understanding the function of the abs and the common mistakes people make. (10:07)
  • Breaking the trend of NOT training your obliques. (16:35)
  • Busting the myth that more reps equal more muscle. (23:42)
  • The importance of reinforcing good recruitment patterns to build your core. (31:43)
  • Factors that contribute to a very effective core workout. Build it and they will come. (34:50)
  • The value of and how to utilize the Physio-Ball. (39:20)
  • How to build the ultimate at-home and core workout. (45:40)

Related Links/Products Mentioned

People Mentioned

May 04, 2020
1284: The Strength & Muscle Building Secrets of Elite Gymnasts, the Long-term Advantage of Hex Bar Vs Barbell Deadlifts, Training & Eating for Your Body Type & More
01:13:01

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how elite gymnasts get so strong and perform so well despite such a high training frequency, whether you should train & eat differently depending on body shape, trap bar deadlifts vs. barbell deadlifts for long-term health and overall longevity for lifting, and the top 3 sports that indirectly give the best aesthetics.

  • Mind Pump’s favorite childhood books. (5:35)
  • The art of introducing things you love to your children. (10:17)
  • How it takes more work to build muscle than it does to keep it. (17:25)
  • What is the best way to use caffeine? (24:12)
  • How to handle your fitness and nutrition around Ramadan, tips to combat a limited mindset & MORE. (28:59)
  • Sal has a crush on Elon Musk. (36:14)
  • Magic Spoon continues to create UNREAL flavors. (37:56)
  • Mind Pump Recommends. (41:02)
  • What is going on with Disney? (46:50)
  • #Quah question #1 – How do elite gymnasts get so strong and perform so well despite such a high training frequency with not a lot of rest? (49:12)
  • #Quah question #2 – Should you train & eat differently depending on body shapes, such as Ectomorph, Mesomorph, or Endomorph? Or is that a myth? (55:12)
  • #Quah question #3 - For long-term health and overall longevity for lifting, would trap bar deadlifts be better than using a barbell? (1:00:56)
  • #Quah question #4 – In your opinion, what are the top 3 sports that indirectly give the best aesthetics? (1:06:30)

Related Links/Products Mentioned

People Mentioned

May 02, 2020
1283: Building Muscle While Losing Fat, Best Oblique Training Exercises, How to Fix Duck Feet & More
01:05:11

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises for training obliques, fixing duck feet, gaining weight yet having clothes fit better, and how much NEAT is too much.

  • What do I do for painful knees? The importance of addressing the root cause through correctional exercise. (3:40)
  • Fun Facts with Justin, Jeff Bezos, and his eternity clock edition. (11:55)
  • Sal’s high-protein peanut butter cookie recipe. (16:17)
  • Using ‘Love and Logic’ with your children. (18:52)
  • How the retail world is reshaping due to the coronavirus. (23:55)
  • How this pandemic has permanently changed human behavior, survey. (31:10)
  • Mind Pump recommends ‘The Last Dance’ on ESPN. (38:48)
  • The Mind Pump Rumor Mill. (44:53)
  • #Quah question #1 – What are the best exercises for training obliques? (46:43)
  • #Quah question #2 – How do I fix duck feet? Not only do I have external rotation when I squat, but while I am walking as well. Is mobility work enough to get to the point where I am walking with my feet straight? (51:48)
  • #Quah question #3 – Why would my weight go up a couple of pounds after I started fitting into my clothes differently. I like losing weight, but the scale is not reflecting that. I have been doing MAPS Anywhere. (55:07)
  • #Quah question #4 - How much NEAT is too much? Can you overdo it? Does your body get too efficient with a certain daily step count like it would with long-distance endurance cardio? (59:18)

Related Links/Products Mentioned

People Mentioned

May 01, 2020
1282: The #1 Key to Consistently Building Muscle & Strength (Avoid Plateaus!)
54:03

In this episode, Sal, Adam & Justin go over nine different ways to manipulate your workouts to avoid plateaus and keep building muscle and strength.

  • Understanding all the different types of ways that you can progressively overload the body. (2:31)
  • Can I get myself stronger? The importance of manipulating weight. (6:06)
  • The Mind Pump philosophy of employing different rep ranges. (11:32)
  • The Mind Pump formula for tracking your volume for the intermediate to the experienced lifter. (18:11)
  • The value of increasing your range of motion through mobility training. (23:18)
  • Shaping and perfecting your skill and technique. (29:51)
  • Focusing on the mind to muscle connection. (35:21)
  • Paying attention to the tempo of your workout to build muscle. (41:38)
  • Manipulating rest periods for muscle adaptation. (45:07)
  • Just add more intensity. (48:30)
  • Why you can make GREAT progress at-home! (50:30)

Related Links/Products Mentioned

People Mentioned

Ben Pakulski (@bpakfitness)  Instagram

Apr 30, 2020
1281: Techniques to Bring Up Lagging Body Parts, Tips to Maximize Ab Development, Front Squats vs. Back Squats & MORE
01:14:12

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the benefit of doing extra reps on a smaller, less developed body part, relying on compound lifts like deadlifts and squats to work the core, whether the front squat is actually more beneficial than the back squat, and the hardest obstacles they had to overcome during their fitness journey.

  • Weird Science with Sal. (5:47)
  • Mind Pump Weekend Update. (8:38)
  • Obesity, the most common comorbidity in COVID-19 patients in New York. (11:35)
  • Why are hospitals laying people off during this pandemic? (12:43)
  • COVID-19, the death of the gym industry? (14:53)
  • False signaling with the Toilet Paper King, hustling gym equipment & MORE. (31:44)
  • Happy Birthday to Felix Gray. (35:09)
  • How Paleo Valley meat sticks have been a game-changer for Sal. (40:59)
  • Mind Pump talks Politics. (42:45)
  • #Quah question #1 – If my left bicep and shoulder are bigger than my right bicep and shoulder, does that mean I should be doing extra reps on the smaller, less developed arm? (47:21)
  • #Quah question #2 – Do I have to hit abs directly for every full-body workout or can I rely on compound lifts like deadlifts and squats to work the core? And just work out my abs directly once a week? (54:26)
  • #Quah question #3 - The front squat is now often regarded as more functional than the back squat. It doesn’t allow for as great of overload, but allows for a greater range of motion and is more quad focused, core and upper back demanding. Plus, if you deadlift the hamstring and glute emphasis is already there. Should the front squat take the pedestal from the back squat? (57:53)
  • #Quah question #4 – What were the hardest obstacles you had to overcome during your fitness journey? (1:03:11)

Related Links/Products Mentioned

People Mentioned

 

Apr 29, 2020
1280: COVID-19 - The Death of the Gym Industry?
54:11

In this episode, Sal, Adam & Justin discuss the future of the gym industry in the wake of the COVID-19 pandemic. Will it survive? This episode features the perspective of leaders in the gym industry, from the owner of a local personal training studio to the founder of 24 Hour Fitness.

Apr 27, 2020
1279: How to Activate Your Glutes During Lifts, the Correct Way to Add Plyometrics to Your Workouts, the Ideal Number of Sets Per Workout & More
01:15:43

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about squeezing the glutes at the top of deadlifts and squats, programming plyometrics in conjunction with resistance training, the necessity of keeping workouts under a certain length of time or number of sets, and current hobbies.

  • Cigarettes and COVID. (4:31)
  • Cannabis and cancer. (8:00)
  • Mind Pump’s favorite concoctions with Organifi products & MORE. (10:20)
  • Targeting protein to keep and build muscle. (14:30)
  • How A.I. could influence the future of the modern-day salesperson, sales revenue & MORE. (20:11)
  • Mind Pump are big Tik Tok guys. (23:53)
  • Weird Science with Sal. (30:30)
  • Revisiting Justin’s concept idea of a self-sustaining home. (31:29)
  • Time on screens, developing social skills, the impact on human connection & MORE. (36:55)
  • #Quah question #1 – I feel like I get so much conflicting information on the glute squeeze at the top of deadlifts and squats. Some say it’s good to ensure you are activating or utilizing your glutes in lifts and others say it’s bad for your spine. What are your thoughts? (44:34)
  • #Quah question #2 – How would you recommend the programming of plyometrics in conjunction with resistance training? (49:23)
  • #Quah question #3 – Do you think it’s necessary to keep workouts under a certain length of time or number of sets? Some trainers say workouts should last no more than an hour or that you should do no more than 12-15 sets per workout. Does it really matter? Or is the total weekly volume per muscle group the most important thing to consider? (56:46)
  • #Quah question #4 – What are your top two current hobbies? (1:01:58)

Related Links/Products Mentioned

People Mentioned

Apr 25, 2020
1278: Techniques That Accelerate Muscle Growth, the Risks & Benefits of Working Out Barefoot, Correcting Knees That Cave in While Squatting & More
01:06:47

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about progressive overload vs. the mind-muscle connection, whether it is too much to do yoga, a hike and strength training in the same day, the benefit or drawback to working out barefoot vs flat shoes, and the cause of knees that cave in when squatting and how to correct it.

  • Mind Pump Confessions. (5:34)
  • The future of gyms and the massive opportunities out there. (15:00)
  • Adam’s Addictions. (26:47)
  • Jennifer Lopez is getting sued for posting a picture of herself? (30:37)
  • Facebook crossing a fine line, sifting through conflicting news & MORE. (31:23)
  • Weird diets in history. (36:08)
  • Is watching mindless TV the same as eating junk food? (40:38)
  • Mind Pump Recommends ‘The Last Dance’ on ESPN/Netflix. (43:11)
  • #Quah question #1 – I'm really confused. I hear on the show that you have to progressively overload to build muscle. Then in other episodes, I hear that weight is arbitrary and that mind-muscle connection is paramount in building muscle. Yet in other episodes, I hear that practicing movements with good technique sends more muscle-building signals. What’s the deal? Is it all true?  (44:27)
  • #Quah question #2 – With all this extra time, I find myself trying to fill my day with activity. Is it too much to do yoga, long hikes, walks, and a strength training workout every day? (48:46)
  • #Quah question #3 – Given that most of us are working out from home now, is there any benefit or drawback to working out barefoot vs flat shoes or cross-trainers? (54:01)
  • #Quah question #4 – What causes your knees to cave in when you squat and how do you fix this problem? (58:50)

Related Links/Products Mentioned

People Mentioned

Apr 24, 2020
1277: How to Eliminate Pain (Low Back, Shoulder, Knee & More)
55:04

In this episode, Sal, Adam & Justin discuss how to identify the true source of chronic pain and then eliminate it.

  • The most valuable thing you can do as a trainer. (3:58)
  • The differences between acute pain from an injury and chronic pain. (5:35)
  • Why you shouldn’t be in pain when you do normal things. (9:50)
  • How sub-optimal movement patterns create more wear and tear on your joints. (14:57)
  • What mobility aims to do and why it is important. (17:40)
  • The importance of addressing posture to combat imbalances. (18:40)
  • Don’t skip laying the foundation! (22:50)
  • The body will ALWAYS take the path of least resistance. (24:46)
  • Steps to Eliminate Pain.
    • Identify the root cause. (28:05)
    • Prioritize movement. (34:50)
    • Re-gain connection through mobility. (41:40)
    • Frequency is king. (43:50)
  • The value of priming before your workout. (47:52)

Related Links/Products Mentioned

People Mentioned

Apr 23, 2020
1276: Proper Breathing When Lifting, Dropping Body Fat Percentage Without Losing Fat, Maintaining the Ability to Squat & Deadlift as We Age & More
01:25:10

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to breathe during heavy lifts, how to balance cardio and running with the MAPS Anywhere program, whether body fat percentage can decrease without actually losing fat, and how to program the deadlift and squat as we age.

  • The hidden meaning behind the book ‘If You Give a Mouse a Cookie’. (6:38)
  • Disciplining children and effective strategies to try today. (11:12)
  • Adam recommends the Flip Side Newsletter. (20:56)
  • The value of money and what it represents. (23:06)
  • The Stockdale Paradox, handling outcomes that come your way & MORE. (26:03)
  • The brick and mortar gym model and the COVID-19 impact. (31:45)
  • Fun Facts with Justin. (39:53)
  • How Mind Pump uses Ned to combat their anxiety. (42:07)
  • The fake news surrounding the coronavirus. (49:05)
  • #Quah question #1 – What is the best way to breathe during your heavy lifts? (52:32)
  • #Quah question #2 – What's a good way to balance cardio and running with the MAPS Anywhere program? (59:00)
  • #Quah question #3 – Can your body fat percentage decrease without actually losing fat? (1:04:54)
  • #Quah question #4 – As we get into our 40s and 50s, how would you program the deadlift and squat and is one better for us as we age? (1:10:47)

Related Links/Products Mentioned

People Mentioned

Apr 22, 2020
1275: The Best At-home Workout That No One is Sharing
52:06

In this episode, Sal, Adam & Justin discuss two exercise techniques that are ignored or unknown to most people that can take an at-home workout to the next level. At the end of the episode they provide a full workout that incorporates both techniques.

Apr 20, 2020
1274: Straight Sets Vs. Circuits When Working Out at Home, the Benefits of Re-feeding When Cutting, Precautions When Starting Exercise During Pregnancy & More
01:18:40

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether it is better to do straight sets or circuits when stuck at home doing body-weight training, how much weight is too much weight to put on when bulking, the value of re-feed days when cutting, and whether it is safe for pregnant women, who were not exercising prior to becoming pregnant, to begin a workout routine while pregnant.

  • Arm measurements and body symmetry with Mind Pump. (6:42)
  • Everly Well has a test for that. (11:20)
  • Sal has a dark sense of humor. (14:33)
  • Gold’s Gym permanently closing gyms across America. (16:30)
  • The opportunity for trainers to complement what people are NOT doing virtually. (17:20)
  • The permanent changes gyms must make when they re-open. (23:02)
  • Exercise and its ability to prevent severe side effects of coronavirus. (28:51)
  • Why businesses who sell alcohol are considered essential. (31:05)
  • Churches suing the state of California, keeping the balance & MORE. (32:48)
  • The dangers of connecting money to self-worth. (40:38)
  • Fun Facts with Justin. (44:44)
  • #Quah question #1 - When stuck at home doing body-weight training, is it better to do straight sets or just to do it circuit style? (47:16)
  • #Quah question #2 - How much weight do you think is too much weight to put on when bulking? How do you know when to stop? (55:31)
  • #Quah question #3- Are re-feed days beneficial to a cutting diet when done properly? (1:02:34)
  • #Quah question #4 – Is it safe for pregnant women, who were not exercising before becoming pregnant, to begin a workout routine while pregnant? If so, then what type of program do you recommend? (1:08:20)

Related Links/Products Mentioned

People Mentioned

Apr 18, 2020
1273: How to Stay Consistent With Your At-home Workouts, Ways to Maintain & Improve Mobility While Sheltering in Place, the Truth About Deep Squats & More
01:10:04

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether going “ass to grass” on squats has benefits physically or aesthetically, ways to stay disciplined and motivated to work out at home, tips for not seizing up and maintaining or improving mobility while sheltering in place, and uncommon stretches that work great for stretching the IT band.

  • How the guys read to their kids. (5:35)
  • Mind Pump recommends Chris D’Elia: No Pain on Netflix. (9:27)
  • Sal makes funny faces. (11:18)
  • Trump doing Trump things. (12:33)
  • The importance of saving your money and how Mind Pump’s purchasing habits have changed. (16:01)
  • Justin’s theory on serial killers. (19:12)
  • How things become hardwired from childhood, becoming self-aware & MORE. (22:05)
  • Generations are remembered by how they handled adversity. (31:45)
  • How “teeny-boppers” are messing with the Netflix algorithm. (34:03)
  • Sleep and COVID-19. (36:05)
  • Blue-light blocking glasses and their value when your kids are home from school. (37:00)
  • NCI and Jason Phillips want to teach you how to build an online coaching business. (39:19)
  • Be mindful and do your research. (41:13)
  • China is censoring COVID-19 research. (43:30)
  • #Quah question #1 – I recently came upon a post where a trainer said you should never go “ass to grass” on squats or even 90 degrees and that it has no benefit physically or aesthetically. What are your thoughts on this claim? (44:35)
  • #Quah question #2 – What are some things I can do to stay disciplined and motivated to work out at home? I have gotten so bad that my husband started calling it #NapsAnywhere. (52:24)
  • #Quah question #3 – I am currently averaging about 3,000 steps during the lockdown. How would you recommend not seizing up and maintaining or improving mobility during this time? (1:01:00)
  • #Quah question #4 – I frequently have issues with tight IT bands, but other than foam rolling I can’t seem to find any relief. Are there any uncommon stretches that work great for stretching them? I have seen some of the traditional stretches and have tried them, but they don’t seem to be very effective. (1:03:33) 

Related Links/Products Mentioned

People Mentioned

Jason Phillips (@jasonphillipsisnutrition)  Instagram

Apr 17, 2020
1272: COVID-19 & How to Cope with Fear & Anxiety
46:06

COVID-19 has everyone on edge and in this episode, Sal, Adam and Justin discuss fear and anxiety and how to manage it through this crisis.

  • How do we mentally prepare to reemerge back into society? (4:16)
  • How fear can drive irrational behavior and distort perception. (9:00)
  • Mind Pump shares personal accounts of coping with fear and anxiety. (12:50)
  • What fear does to the body. (23:10)
  • Actionable options to manage fear and anxiety. (31:25)

Related Links/Products Mentioned

People Mentioned

Apr 16, 2020
1271: How to Get Back Into Weight Lifting After an Injury, the Link Between the Microbiome and Anxiety & Depression, Ways to Fix Hip Shift & More
01:17:11

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about fixing hip-shift, transitioning into weightlifting after an injury, how the microbiome is linked to anxiety and depression, and things they’ve taken for granted that has come to light during the coronavirus lockdown.

  • Signs that it's time to stop the snacking. (5:34)
  • Dave Ramsey on answering the call, dealing with hard truths & MORE. (8:00)
  • Are the cops going too far with giving out citations? (19:28)
  • A sign that SNL needs a live audience. (22:00)
  • A Mind Pump Easter. (23:19)
  • A man sets a Genesis Book of World Record for bench pressing underwater! (29:51)
  • Wild animals are coming back into the cities. (32:50)
  • The rise in virtual strip clubs during COVID-19 times. (34:49)
  • How to get your greens in without going to the grocery store. (36:09)
  • MIIR doing their part to assist with COVID-19 relief. (38:45)
  • Update on Adam and Sal’s antibody test results. (39:53)
  • Top Gun: Maverick making cinematic history, Justin’s F16 experience & MORE. (45:41)
  • #Quah question #1 – How do I fix hip-shift? I am always favoring my right side when I squat. (51:03)
  • #Quah question #2 – How should I transition into weightlifting again after an injury? (58:24)
  • #Quah question #3 – Is there any truth that an imbalance in your microbiome can be directly linked to anxiety and depression? (1:03:32)
  • #Quah question #4 – What's something you’ve taken for granted that has come to light during the coronavirus situation? And as a result, what will you do differently once your back to normal? (1:09:17)

Related Links/Products Mentioned

People Mentioned

Justin Brink DC (@dr.justinbrink)  Instagram

Apr 15, 2020
1270: Peter Schiff on the Post COVID-19 Economy & How to Thrive
01:33:32

In this episode, Sal, Adam & Justin talk with well-known economist and author, Peter Schiff, on the likely long-term effect of COVID-19 on the economy.

Apr 13, 2020
1269: The Best Overall Cardio Machine, How to Workout With Kids at Home, the Best Measure of Physical Fitness & More
01:06:56

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the most beneficial cardio machine for workouts, how to help a loved one correct their form without discouraging them, adjustments to MAPS Anywhere when working out with children, and the best way to measure someone’s physical fitness.

  • Justin’s inappropriate comment. (5:10)
  • Strange times out there. (7:19)
  • How is selling alcohol considered essential? (11:04)
  • In this current climate is promoting decriminalization of weed a good idea? (12:09)
  • Will there be a rise in prostitution? (18:58)
  • Is shaking hands over? (20:57)
  • Did COVID-19 come to California in the Fall of 2019? (22:44)
  • Magic Spoon will continue to donate boxes of cereal to NYC Food Banks. (30:15)
  • The many CEOs that have given up their salaries during COVID-19. (32:15)
  • Sal’s mobility realization, the importance of communicating the value of something & MORE. (34:05)
  • The ancient athletes, their historical records and the evolution of the modern athlete. (39:15)
  • #Quah question #1 – I want to get a machine for cardio. Between the treadmill, elliptical, rower or bike. What machine would be the most beneficial for workouts, HIIT and overall health? (44:00)
  • #Quah question #2 – My dad started working out again, but he has terrible form. I don’t want him to hurt himself, but I don’t want to discourage him either. How can I help him? (51:03)
  • #Quah question #3 – My kids and I have using MAPS Anywhere. It allows me to get my workouts in and teach them a few things about exercise. What adjustments, if any, do you recommend to program for children? (52:41)
  • #Quah question #4 – Are fitness tests, such as the standard 2.4-kilometer run, 1-minute AMRAP pushups and sit-up's, a good measure of someone’s physical fitness or are there better tests? (1:00:38)

Related Links/Products Mentioned

People Mentioned

Dr. Becky Campbell (@drbeckycampbell)  Instagram

Apr 11, 2020
1268: How to Program Effective Workouts, Building Muscle Without Heavy Weights, Progressing Your Workouts During an Extended Shelter in Place Period & More
01:18:27

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about rules of thumb for programming workouts, how quickly you lose muscle mass when no longer working out with heavy weights, the best way to progress MAPS Anywhere during the extending "shelter in place" period, and accessory exercises for building the deadlift.

  • Sal has some issues with governmental central planning. (8:10)
  • Mind Pump gets bamboozled. (15:25)
  • Coronavirus has everyone howling at the moon. (18:33)
  • 24 Hour Fitness is getting sued! (20:00)
  • The rise in processed food consumption. (23:30)
  • Organifi is giving back to the people saving lives. (24:35)
  • Red Dot Fitness providing COVID-19 antibody tests to give back to their community. (28:27)
  • Dogs and groceries. (36:44)
  • Billionaires are doing their part during COVD-19 times. (39:24)
  • Mind Pump gets political. (40:32)
  • Home fitness equipment is exploding! (43:26)
  • The guys dissect Adam’s 5th-grade photo. (47:56)
  • #Quah question #1 – Is there a rule of thumb one should stick by when programming their own workouts? (50:26)
  • #Quah question #2 - How quickly can you lose muscle mass when you’re no longer working out with heavyweights? Can you maintain or build muscle when you only have bands, 10-30 lbs? dumbbells and a suspension trainer? (1:01:34)
  • #Quah question #3 – I'm coming into week 4 of MAPS Anywhere and have been enjoying the change from Performance. I am now hearing that we may be having to continue social distancing for another 12 weeks. Since Anywhere is 4 weeks, what would be the best way to progress? Should I run it another two times or extend the phases? (1:06:15)
  • #Quah question #4 – What accessory exercises do you recommend for building the deadlift? (1:10:34)
  • Shout out to Dr. Jolene Brighten. (1:16:02)

Related Links/Products Mentioned

People Mentioned

Dr. Jolene Brighten (@drjolenebrighten)  Instagram

Apr 10, 2020
1267: When Eating Junk Food & Being Lazy is Healthy
53:44

In this episode, Sal, Adam & Justin discuss why sometimes eating less than ideal food and not being productive actually serves your overall health.

  • Mind Pump gets controversial. (4:01)
  • What being “healthy” actually means. (8:05)
  • Breaking down the 4 known categories of health and how they are all interconnected. (12:00)
  • How moderation is the key and even a good thing can be abused. (15:27)
  • The importance of when to optimize and adapt to ‘home base’. (18:45)
  • The value of fasting to use as a tool. (19:53)
  • Does alcohol have any value? (24:08)
  • When eating junk food can be considered healthy. (25:34)
  • Why people in the “blue zones” live longer than the rest of the world. (31:38)
  • “Be moderate in order to taste the joys of life in abundance.” (33:52)
  • Do I have control over this or does it have control over me? (39:55)
  • Strategies to mitigate the negative effects of junk food. (41:30)
  • Strategies to mitigate the negative effects of alcohol. (46:02)
  • Strategies to mitigate the negative effects of “not being productive.” (47:58)
  • The order of operation matters. (48:38)
  • Your health encompasses a lot more than you think. (51:01)

Related Links/Products Mentioned

People Mentioned

Apr 09, 2020
1266: How to Build Muscle With Isometric Holds, the Benefits of Blood Flow Restriction Training, the Type of Person Who Adjusts Quickly to At-home Workouts & More
01:17:13

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the type of lifter that is having the easiest time adjusting to at-home workouts, whether blood flow restriction is safe during strength training, the effectiveness of inserting isometric holds into the middle of a workout, and whether some foods that are prepared from scratch at home be considered “processed foods.”

  • Mind Pump are big dance guys. (6:28)
  • Spotify is crushing it! (9:14)
  • How you are invincible until you have kids. (12:30)
  • The silver lining behind the coronavirus. (18:00)
  • Has the Easter Bunny been destroyed for Sal’s daughter? (22:50)
  • Trump’s daily briefings, the political gift that keeps on giving. (26:17)
  • Twins in India named after COVID-19. (30:26)
  • Human intuition during the plague. (31:14)
  • The proper way to wear gloves and masks. (33:02)
  • The crazy COVID-19 conspiracies out there. (36:47)
  • Mind Pump’s favorite strategies to relieve stress and anxiety during these times. (37:55)
  • #StayHard out there. (45:20)
  • Everyone is trying to make a buck these days. (46:39)
  • #Quah question #1 – What type of lifter do you think is having the easiest time adjusting to at-home workouts? (50:03)
  • #Quah question #2 – Is blood flow restriction safe during strength training? (59:43)
  • #Quah question #3 - Is inserting isometric holds into the middle of a workout effective? (1:04:03)
  • #Quah question #4 – Can some foods that are prepared from scratch at home be considered “processed foods?” (1:10:05)

Related Links/Products Mentioned

People Mentioned

Ben Greenfield Fitness (@bengreenfieldfitness)  Instagram

Apr 08, 2020
1265: How to Develop a Winning Mindset
01:05:01

In this episode, Sal, Adam & Justin discuss how anyone can train their mindset to improve their life.

Apr 06, 2020
1264: How to Improve Your Overhead Press, Strength & Mobility Moves for the Rotator Cuff, When to Change up Exercises & More
01:18:51

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best accessory lifts to increase the overhead press, good strength or mobility moves for the rotator cuff, how long to stick with exercises before switching to new ones, and whether gyms still should be charging trainers rent to train clients while the gym is mandated closed.

  • Has Marvel jumped the shark? (5:28)
  • Is the future of new movie releases on streaming platforms? (11:27)
  • India is on lockdown. (20:40)
  • It’s hard to know what information to believe coming out of China. (23:00)
  • The secret market of ‘Million Dollar Bunkers’. (25:02)
  • Mind Pump goes down the rabbit hole in the US/China trade wars. (29:33)
  • Magic Spoon x Mind Pump giving back during these troubling times. (31:45)
  • Updates on baby Maximus. (35:04)
  • How to survive the growing fear surrounding these times. (42:10)
  • Fun Facts with Justin. (45:35)
  • The positive pivots in these unsure times. (47:00)
  • #Quah question #1 – What are the best accessory lifts to increase overhead press numbers? (50:30)
  • #Quah question #2 – What are some good strength or mobility moves for the rotator cuff? (55:26)
  • #Quah question #3 - How long do you stick with exercises before switching to new ones? (1:03:49)
  • #Quah question #4 – Should gyms still be charging trainers rent to train clients while the gym is mandated closed? (1:08:43)

Related Links/Products Mentioned

Apr 04, 2020
1263: Ways Building Muscle Speeds up Your Metabolism, How to Spot a Good vs. a Crappy At-home Workout, Healthy Alternatives to Unhealthy Foods & More
01:25:39

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how having more muscle speeds up your metabolism, how to spot a good at-home workout plan versus a poorly planned one, favorite healthy food swaps, and book recommendations for the quarantine.

  • Mind Pump’s despicable movie rentals from back in the day. (7:30)
  • How taking ZBiotics can assist with the current rise in alcohol consumption. (16:15)
  • Doug the mule. (19:15)
  • Sal’s ‘lockdown’ health hacks. (21:13)
  • Fun Facts with Justin. (25:00)
  • Why has In N Out closed down? (27:45)
  • Amazon employees are striking over COVID-19 fears. (28:56)
  • How free money is too good to be true. (29:46)
  • How companies/industries are pivoting during this crisis. (33:21)
  • The Mind Pump spouse questionnaire. (36:55)
  • Breaking down Jessica’s first trimester. (40:50)
  • Italy is flattening the curve. (43:10)
  • Home-schooling updates with Mind Pump. (43:41)
  • #Quah question #1 – You have mentioned that the more muscle you have the faster your metabolism can be. Can you please explain this a little bit further? (49:13)
  • #Quah question #2 - How can you spot a good at-home workout plan versus a poorly planned one? Almost everything I’ve seen online has me doing burpees until my knees give out. (57:45)
  • #Quah question #3 – What are some of your favorite healthy food swaps? For example, I use greek yogurt as a replacement for sour cream. (1:07:54)
  • #Quah question #4 – Do you have any book recommendations for the quarantine? (1:14:03)

Related Links/Products Mentioned

People Mentioned

 

Apr 03, 2020
1262: Why Fitness Assessments are Important
01:07:04

In this episode, Sal, Adam & Justin discuss why fitness assessments are important if you want to reach your fitness goals, how to perform them and exercises to fix less than ideal movement patterns.

  • The value of a good assessment to reinforce better movement patterns. (3:02)
  • The importance of having a specific goal and direction you want to go. (6:27)
  • Why you must honestly assess your fitness level. (14:23)
  • The significance of addressing the areas of pain in your body to create better recruitment patterns. (17:20)
  • Why we get chronic pain as we get older. (23:42)
  • The extreme value of MAPS Prime/Prime Pro for the masses. (27:21)
  • Mind Pump’s 3 favorite movement assessments that address the entire body, how to perform them and exercises to fix less than ideal movement patterns. (29:15)
    • #1 – Wall Test. (29:34)
    • #2 – Windmill Test. (47:19)
    • #3 – Squat test. (57:44)

Related Links/Products Mentioned

Apr 02, 2020
1261: Must-Dos to Maintain Your Physique During Quarantine, Ways to Stay Mentally Fit, Small Daily Activities to Improve Your Life & More
01:13:29

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the absolute MUST-DOs to maintain your physique during a quarantine, what to do on a daily basis for general body maintenance, ways stay mentally fit during the lock down, and their thoughts on 24 Hour Fitness not freezing memberships.

  • Sal is back! (5:17)
  • Justin’s death-defying story. (6:29)
  • The effects of stress on your body. (19:05)
  • Stress eating while being sheltered in place. (21:05)
  • Mind Pump’s stress dreams. (26:28)
  • Adam recommends Neighbor.com.  (28:14)
  • How Sal has started drive-by family visits to combat the lack of human connection. (32:01)
  • In infuriating news of the week, Chinese wet markets are back open. (34:59)
  • Coronavirus updates with Mind Pump. (37:10)
  • Fun Facts with Justin. (43:29)
  • High school wrestler thwarts attempted kidnapping. (44:34)
  • #Quah question #1 – Can you guys please list the absolute MUST-DOs to maintain your physique during a quarantine? (45:36)
  • #Quah question #2 - What is one thing that each of you does daily as far as general maintenance for your body? Or something to improve on the daily? (52:45)
  • #Quah question #3 – What have you guys been doing to stay mentally fit during the lockdown? I’ve been able to stay physically active for the most part, but with the lack of social activity and outside stimulus I’m finding it hard to stay mentally engaged daily. (58:42)
  • #Quah question #4 – What do you guys think about 24 Hour Fitness not freezing memberships? (1:06:02)

Related Links/Products Mentioned

People Mentioned

Apr 01, 2020
1260: 7 Male Fitness Myths That Slow Your Gains
01:12:46

In this episode, Sal, Adam & Justin discuss seven common beliefs that men have about fitness that are impeding their success.

 

Mar 30, 2020
1259: How to Properly Use Full Range of Motion When Lifting, Ways to Get Kids to Eat Healthy, the Pros & Cons of Artificial Sweeteners & MORE
01:28:02

1259: How to Properly Use Full Range of Motion When Lifting, Ways to Get Kids to Eat Healthy, the Pros & Cons of Artificial Sweeteners & MORE

  • Breaking down what the stimulus package means for you. (4:50)
  • What would you do for bailout money from the government? (8:22)
  • Elon Musk is still operating at full speed and looking into the future. (14:40)
  • Mind Pump Recommends Tiger King on Netflix. (20:15)
  • Mind Pump talks about politics. (22:15)
  • The false perception that you know how to run a business. (24:50)
  • Should we be concerned about our internet bandwidth slowing down? (29:26)
  • Magic Spoon is crushing it and doing well during these tough times. (31:32)
  • Home-schooling is a full-time job. (33:55)
  • Could the blood from coronavirus survivors be used to treat current patients? (37:50)
  • Some statistics to give you some perspective and put your mind at ease. (41:11)
  • How the guys have been consuming Organifi Green Juice to get their daily veggies in these days. (46:18)
  • #Quah question #1 – How do you guys get your kids to eat healthy? Mine refuse to eat most of the healthy meals I make. (49:32)
  • #Quah question #2 – Is it bad to extend all the way in a push movement like a shoulder press? People keep telling me not to lock out my arms, but if I don’t extend all the way that’s not full range of motion, right? (1:01:55)
  • #Quah question #3 – After all this coronavirus stuff blows over and gyms are back open again how do you go back to lifting heavy without injuring yourself? (1:06:50)
  • #Quah question #4 – What are the pros and cons of artificial sweeteners? Is there one that is better than the others? (1:12:23)

Related Links/Products Mentioned

People Mentioned

Mar 28, 2020
1258 Eating Based on Activity, Pyramid & Reverse Pyramid Sets, the Benefit of Working Out in High Temperatures & More
01:17:44

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about changing nutrition to account for being much more sedentary, the advantages of increasing or decreasing weight, the benefits to doing workouts in higher temperatures and helping a family member understand the advantages of weightlifting.

  • Shopping in the age of COVID-19. (8:41)
  • Building the skills to handle massive failure and come back stronger. (15:17)
  • How large companies/brands are pivoting to do their part during this crisis. (22:02)
  • Vuori offering their services to help. (26:11)
  • A fitness influencer has her way of fighting this virus. (28:46)
  • Can high doses of vitamin-c be a natural way to fight COVID-19? (31:00)
  • The Olympics have been delayed until 2021. (32:22)
  • Crime rates and pollution are dropping worldwide! (33:21)
  • Can your blood type make you more susceptible to the coronavirus? (35:21)
  • How Adam and Justin have Kion coffee flowing through their veins. (37:30)
  • Home-schooling while being sheltered in place. (40:45)
  • Mind Pump talks about politics. (43:34)
  • #Quah question #1 – Since people are staying home for an unprecedented about of time, should they change their nutrition to account for being much more sedentary? (50:30)
  • #Quah question #2 – When it comes to compound movements, I tend to increase the weight during the progression of my sets. But during isolation exercises, I tend to decrease the weight. What are the advantages of increasing or decreasing weight and how can I know when it’s most advantageous to do one or the other? (1:00:06)
  • #Quah question #3 – Are there real benefits to doing workouts in higher temperatures or heated areas? I’m curious if there are more benefits than just sweating to make weight for sports. (1:04:15)
  • #Quah question #4 – I have a family member who started exercising again. She used to do CrossFit and I think she is a little scared to lift weights because of how intense it was in CrossFit. She now does a lot of cardio and I am very proud of her for starting to get healthy again. But I would like her to better understand that weightlifting will help her more in the long run. I do not want to think I’m telling her what she is doing wrong though.  (1:11:13)

Related Links/Products Mentioned

People Mentioned

Mar 27, 2020
1257: The Best At-Home Exercises for Your Entire Body
54:38

In this episode, Sal, Adam & Justin discuss the best at-home exercises for all parts of the body. 

  • Why working out without equipment doesn’t mean you have to have bad workouts. (2:46)
  • The biggest challenges of at-home workouts. (4:33)
  • The best at-home exercises, proper techniques and ways to see the greatest progression for all parts of the body.
    • Chest. (5:40)
    • Back. (13:55)
    • Shoulders. (23:17)
    • Legs. (29:03)
    • Core. (40:35)
    • Arms. (44:30)
    • Mobility. (48:00)
  • How to piece it all together and structure your workout. (48:44)

Related Links/Products Mentioned

Mar 26, 2020
1256: Staying Motivated When Working Out at Home, the Value of Splitting up at Home Workouts, the Difference Between Going to Fatigue & Going to Failure & More
01:18:38

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about what to do if less motivated to workout at home vs. going to the gym, the best way to implement an at home exercise program, what to do about a dramatic appetite increase while sheltering at home, and what it means to workout to fatigue vs. going it to failure.

  • Sal’s connection to the situation going on in Italy. (8:08)
  • Updates on COVID-19. (14:00)
  • Sal’s self-inflicted paranoia. (15:59)
  • Justin is a perfectionist. (19:35)
  • The benefits of ‘all-day’ workouts to break up your day. (22:47)
  • The power of positivity. (26:30)
  • The illusion of control. (31:13)
  • The value of being silly and having fun in these crazy times. (33:45)
  • Strategies to bring down stress and anxiety. (36:17)
  • How Facetiming people may be better for your psyche. (38:58)
  • #MindPumpKitchen updates from the Tahoe House. (40:50)
  • Exciting news from The Di Stefano’s! (42:05)
  • Updates on the Mind Pump Gym in Tahoe. (44:08)
  • Fun Facts with Justin. (45:30)
  • #Quah question #1 – I find myself less motivated to do home workouts on a consistent basis vs going to the gym on a daily basis. Any insight into why this is and advice on improving the consistency of workouts at home? (49:42)
  • #Quah question #2 – What is the best way to implement our at-home exercise program? One hour a day of body weight and resistance bands or should we split it up into 2 or 3 20-minute workouts? How can this affect our mental health? (56:00)
  • #Quah question #3 – I've noticed since being confined to my home, my appetite has dramatically increased. I know I’m not alone in this. Why are we so hungry and what can we do to regulate our intake? (1:01:23)
  • #Quah question #4 – Can you guys define what it means to take a workout to fatigue? How does this relate to taking it to failure? (1:06:15)

Related Links/Products Mentioned

People Mentioned

 

Mar 25, 2020
1255: How Trainers Can Maintain Their Businesses While Gyms Are Closed
43:57

In this episode, Sal, Adam & Justin give actionable ways trainers can adapt to maintain their businesses and even thrive during this period of gym closures and uncertainty.

Mar 23, 2020
1254: How to Use Rest-Pause Sets, Tips for Overcoming Sugar Addiction, Introducing Weightlifting to Teens & MORE
01:17:24

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about rest-pause sets and how can they be used in a workout, “curing” a sugar addiction, teaching a weightlifting class to middle schoolers, and tips and strategies to help with forward shoulder.

  • Does ibuprofen make the coronavirus worse? (5:45)
  • Should we take elderberry if we have the virus? (8:17)
  • Why Italy has a high infection and death rate. (11:02)
  • Time to invest in Facebook ads. (13:34)
  • Florida did not get the memo about the coronavirus. (15:02)
  • Are we downplaying the numbers and impact of the virus? (16:20)
  • The different methods scientists are taking to tackle this outbreak head-on. (19:11)
  • Shout out to Mind Pump sponsors! (25:10)
  • Why you should be optimizing your home while stuck at home. (27:15)
  • Making light of this hysteria with memes. (33:07)
  • Weird Facts with Sal. (34:00)
  • The game-changing benefits of blue-blocking glasses for Justin. (37:20)
  • Justin’s cheese addiction is getting out of hand. (38:32)
  • #MindPumpKitchen, Tahoe #staycation edition. (40:30)
  • #Quah question #1 – What are rest-pause sets and how can they be used in a workout? (45:13)
  • #Quah question #2 – How would you go about “curing” a sugar addiction? (54:00)
  • #Quah question #3 – I’m a middle school PE teacher and am passionate about lifting. How would you teach a weightlifting class if you were the teacher? Do you start bodyweight and then teach the lifts? Any ideas on programming would be great. (1:02:18)
  • #Quah question #4 – I have been addressing ‘forward shoulder’ for about a year and have made good progress with my posture, but my neck still shoots forward. Any tips or strategies to help with this? (1:09:02)

Related Links/Products Mentioned

People Mentioned

Mar 21, 2020
1253: The Truth About Kipping Pull-Ups, the Benefits of Drinking a Gallon of Water, Addressing Hypermobility Issues & MORE
01:11:04

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether the gallon of water a day recommendation is a real thing or just a myth, kipping pull-ups as a substitute for strict pull-ups, combining a therapy practice with personal training, and what to do if lifts are affected by hypermobility.

  • Sal’s self-quarantine. (5:00)
  • The industries that are CRUSHING during this hysteria. (8:00)
  • The influx of online coaching and what NCI is doing to help personal trainers. (8:45)
  • The Ambassador of Health is down! (11:07)
  • What is Sal using to heal his body? (13:40)
  • Support your local business. (16:50)
  • San Francisco is on lockdown. (17:55)
  • Fun Facts with Justin, Star Wars edition. (19:45)
  • What Mind Pump is streaming. (22:05)
  • Will this crisis strengthen or hurt Trump’s chances of reelection? (24:06)
  • Will all these potential bailouts cause a recession? (26:55)
  • Rational thinking goes out of the window during a crisis. (27:42)
  • The importance of changing your workouts when stuck in a rut. (29:00)
  • How to use all-day workouts to eliminate stress. (33:29)
  • Conspiracy hour with Mind Pump, coronavirus edition. (35:53)
  • Mind Pump refuses to slow down! (38:37)
  • #Quah question #1 – Is the ‘gallon of water a day’ a real thing or just a myth? (43:06)
  • #Quah question #2 – Are kipping pull-ups a good substitute if I can only do one or two strict pull-ups? (50:55)
  • #Quah question #3 – What are your thoughts on combining a therapy practice with personal training? (56:00)
  • #Quah question #4 – You guys have discussed the importance of mobility work, but what should you do if your lifts are affected by hypermobility? (1:02:01)

Related Links/Product Mentioned

People Mentioned

Mar 20, 2020
1252: Confessions of a Sports Agent
01:24:34

In this episode, Sal, Adam & Justin speak with Wynn Silberstein, a sports agent who has represented well known pros in the NFL and MLB. Wynn is full of fascinating behind the scenes stories.

Mar 19, 2020
1251: When Going to Failure Increases Gains, the Risks & Benefits of Jefferson Curls, the Truth About Being Big-boned & More
58:39

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether going to failure can be beneficial every once in a while, if “big-boned” is actually a thing or ijust an excuse for individuals who are overweight, whether Jefferson Curls are good or bad, and tips for mental exhaustion from the gym.

Mar 18, 2020
1250: How to Stay Fit, Healthy & Well During the Coronavirus Pandemic
44:46

In this episode, Sal, Adam & Justin discuss how to maintain fitness when gyms are closed, bolster the immune system and maintain a positive state of mind during the stressful coronavirus pandemic.

Mar 16, 2020
1249: How to Maintain Muscle During Coronavirus Gym Closures, Tips to Separate Your Body Image from Your Self-image, the Best Ways to Stretch and Strengthen the Quadratus Lumborum & More
01:11:49

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about tips to maintain muscle when gyms are closed due to the coronavirus, the best ways to stretch and strengthen the quadratus lumborum, habits they have introduced in the last year, both good or bad, and how to learn to not identify your body image as your self-image?

  • Gyms in modern times. (4:33)
  • Ace inhibiting drugs and their connection to the coronavirus. (7:13)
  • Is the man-flu a real thing? (10:06)
  • Pepsi buys Rockstar Energy. (11:28)
  • The dangers of caffeine. (14:00)
  • Mind Pump Predicts, the rise of at-home workouts. (21:00)
  • Magic Spoon now has mini boxes! (23:10)
  • Is it important to look fit as a personal trainer? (26:29)
  • Random Facts with Justin. (33:45)
  • MiiR is always giving back. (36:20)
  • Science is weird. (38:58)
  • #Quah question #1 – I live in France and gyms may be forced to close due to the coronavirus. What are some tips to maintain muscle during this period of time? (40:35)
  • #Quah question #2 – What are some of the best ways to stretch and strengthen the quadratus lumborum? (45:59)
  • #Quah question #3 – What are some habits you guys have introduced in the last year, good or bad? (50:58)
  • #Quah question #4 - How and what defines a person’s self-image and how do you learn not to identify your body image as your self-image? (1:02:05)

Related Links/Products Mentioned

People Mentioned

  • Justin "ᴛʜᴇ ʙɪɢ ᴘʏɢᴍʏ" Wren (@thebigpygmy) • Instagram
Mar 14, 2020
1248: The Best Budget High-quality Protein Sources, How to Retain Muscle When Using HIIT and LISS Cardio to Maximize Fat Loss, the Most Demonized & Overhyped Foods & More
01:19:42

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about what to do when you struggle with taking rest days, the best affordable high quality protein sources, the ideal role that HIIT and LISS cardio play in a workout to maximize fat loss and retain muscle, and foods that are wrongfully demonized.

  • Revolutionary study on incorporating diet breaks. (4:57)
  • Mind Pump speculates on the future impact of the coronavirus for all industries. (11:15)
  • Ways to boost the immune system and stay healthy. (20:56)
  • Random Facts with Justin, Otzi the Iceman edition. (28:19)
  • What is going on over at Onnit? (32:23)
  • #Quah question #1 – What's your advice with someone who mentally struggles with taking rest days? (47:38)
  • #Quah question #2 – If on a budget, what are the best affordable high-quality protein sources you recommend buying? (52:49)
  • #Quah question #3 – What is the ideal role that HIIT and LISS cardio play in a workout to maximize fat loss and retain muscle? Can you give an idea of what a week would look like incorporating those two forms of cardio? (59:14)
  • #Quah question #4 – What foods do you think are most wrongfully demonized and what foods do you think are overhyped? (1:08:46)

Related Links/Products Mentioned

People Mentioned

  • Drew Pinsky (@drdrewpinsky) • Instagram
  • Aubrey Marcus (@aubreymarcus) • Instagram
Mar 13, 2020
1247: The Dangers of Eating Too Much Sugar
55:39

In this episode, Sal, Adam & Justin discuss the potential negative impacts of consuming too much sugar.

  • The demonization of sugar. (5:00)
  • The addictive properties of sugar and the physiological effects on your body. (7:39)
  • How we evolved to crave it. (12:19)
  • Things that studies have shown that high sugar diets contribute to. (14:48)
    • #1 - Weight Gain. (16:15)
    • #2 - Risk for heart disease. (21:26)
  • Expressing empathy for former clients and themselves. (24:00)
    • #3 - Acne. (30:34)
    • #4 - Effect on the microbiome and autoimmune diseases. (31:40)
    • #5 - Type 2 diabetes. (35:07)
  • Consumer alert! Nutrient splitting on labels is a real issue. (38:00)
    • #6 - Cancer and it’s link to high consumption of sugar. (40:03)
    • #7 - Can accelerate skin and cellular aging. (42:36)
    • #8 – Energy swings and mood. (45:10)
  • How to eat sugar properly. (49:52)

Related Links/Products Mentioned

Mar 12, 2020
1246: Cellulite Reduction Strategies, Preventing Joint Pain When Lifting Heavy, Frequency Vs. Duration When Performing Mobility Work & More
01:14:44

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether red light therapy actually helps reduce the appearance of cellulite, ways to prevent joint pain when lifting heavy, whether it is better to do small portions of mobility work throughout the week or to dedicate a full day to just mobility, and the popularity of “What I eat in a day” vlogs.

  • Public vs Private schools. The differences, big issues, impact & MORE. (4:58)
  • The anti-anxiety and neurological benefits of CBD. (22:57)
  • Mind Pump on the canceling of Arnold Classic due to the coronavirus & MORE. (31:13)
  • The coronavirus effect on the travel industry. (36:20)
  • Recapping Mind Pump Live, the VIP dinner & MORE. (39:42)
  • The natural ways to protect your immune system from viruses. (45:07)
  • Fun Facts with Justin, Pringles edition. (46:40)
  • #Quah question #1 – What's your take on red light therapy? Does it actually help reduce the appearance of cellulite? (49:35)
  • #Quah question #2 – If I lift heavy will it cause my joints to hurt over time? If so, is there any way to prevent it? (58:42)
  • #Quah question #3 - Is it better to do small portions of mobility work throughout the week or should you dedicate a full day to just mobility? (1:04:53)
  • #Quah question #4 - “What I eat in a day” vlogs are very popular on social media. Why do you think we are so interested in what social influencers eat? (1:07:48)

Related Links/Products Mentioned

People Mentioned

  • Layne Norton, PhD (@biolayne) • Instagram
  • Laurie Christine King (LCK) (@lauriechristineking) Instagram
  • Dexter "The Blade" Jackson (@mrolympia08) Instagram
Mar 11, 2020
1245: Why Meal Plans Suck
47:28

In this episode, Sal, Adam & Justin discuss the pitfalls of meal plans.

Mar 09, 2020
1244: Clean Eating vs. Flexible Dieting, Preventing Muscle Loss When Cutting, The Best Cardio Machines & MORE
01:31:35

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about why bodybuilders almost always seem to opt for clean eating as opposed to flexible dieting, whether the body gets too efficient at basic human movements such as walking, how to ensure you don’t lose too much muscle when cutting, and the big 4 cardio machines.

Mar 07, 2020
1243: Why SARMs Are Not Worth the Risk, How to Improve Your Vertical Jump, the Impact Resistance Training & Diet Has on Conception & More
01:26:45

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether SARMs are a useful tool or a gimmick, exercises for improving vertical jump, how resistance training and nutrition play a factor for women who want to conceive and what fatherhood has taught them.

Mar 06, 2020
1242: Muscle Building Secrets of Powerlifting With Dr. Jordan Shallow
01:14:24

In this episode, Sal, Adam & Justin speak with good friend Dr. Jordan Shallow about the value of training for powerlifting.

Mar 05, 2020
1241: Adjusting Creatine Intake on Non-training Days, Ways to Get Quality Sleep When Working Shifts, Finding Balance as a Professional Athlete & More
01:17:50

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether creatine intake should differ on non-training days, how to get quality sleep when working shifts, becoming a professional athlete with a balanced lifestyle, and what to consider before leaving a big box gym to become an independent trainer.

  • Importance of your mindset when going into a workout. (6:11)
  • Study: Eating a junk food diet undermines your memory and self-control.
  •  (14:23)
  • Mind Pump,  BIG Group Class guys. (17:33)
  • Hugo Boss’s connection to a certain regime. (25:50)
  • The blood bath that is the Stock Market. (29:11)
  • Is Bitcoin on the rise again? (32:28)
  • Mind Pump making a BIG push to focus on their other platforms. (35:21)
  • Resistance training and Alzheimer's. (37:39)
  • The unintentional consequences of school mandated policies. (43:27)
  • #Quah question #1 – When supplementing with creatine should your intake differ on non-training days? (50:41)
  • #Quah question #2 - How can you get quality sleep when working shifts? (57:32)
  • #Quah question #3 – Do you believe it is possible to become a professional athlete with a balanced lifestyle? (1:03:04)
  • #Quah question #4 – As a trainer, what should you consider before leaving a big box gym to become an independent trainer? (1:07:48)

Related Links/Products Mentioned

People Mentioned

Mar 04, 2020
1240: The Muscle Building & Fat Burning Effects of Oly Lifting With Sonny Webster
01:02:45

In this episode, Sal, Adam & Justin discuss the challenges and benefits of Olympic Lifting with Olympian Sonny Webster.

Mar 02, 2020
1239: How to Get a Flat Belly, Techniques to Add Weight to Your Major Lifts, Tips for Increasing the Depth of Your Squat & More
01:16:42

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about exercises to get a flat, tight stomach, the best supplemental exercises for increasing the four big lifts, ways to improve the mind/muscle connection, and advice for someone who wants to squat deeper but can’t break parallel.

  • Mind Pump reminisces on their old videos. (4:44)
  • Mind Pump on colossal poops. (10:08)
  • How massage guns may cause problems, their favorite type of massage & MORE. (16:12)
  • How Adam uses the ChiliPad to get better sleep. (24:23)
  • Oral health is important for heart health. (28:19)
  • A company makes protein out of thin air. (31:21)
  • The latest product on Justin’s radar. (33:30)
  • Electronics and secondhand screen time. (34:35)
  • Airbnb taking new measures to keep their guests safe. (40:30)
  • Magic mushrooms to be used for marriage therapy. (42:45)
  • #Quah question #1 – What exercises should you include in your routine to get a flat, tight stomach? (47:03)
  • #Quah question #2 - What are some of the best supplemental exercises for increasing the big four lifts? (55:24)
  • #Quah question #3 – What are some ways to improve the mind/muscle connection? (1:06:49)
  • #Quah question #4 – What advice would you give to someone who wants to squat deeper but can’t break parallel? (1:10:55)

Related Links/Products Mentioned

Feb 29, 2020
1238: How & When to Superset, Using Angles to Increase Gains, Exercises to Improve Balance & MORE
01:16:44

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to use supersets and what muscle groups to use them with, how to take advantage of using angles when lifting, favorite exercises to increase a person’s sense of balance, and what people in their 20s need to hear about training and nutrition.

Feb 28, 2020
1237: Why Most Group Exercise Classes Suck
52:37

In this episode Sal, Adam & Justin discuss the pros and cons of group classes.

  • Group Exercise Classes: The good, the bad and the ugly. (3:38)
  • The origins of group exercise classes. (8:25)
  • Why is there such a pull to take these classes? (10:34)
  • The Pros of Group Exercise Classes. (14:45)
  • Cardio with weights. (17:18)
  • The risk vs reward of yoga classes. (18:28)
  • The detrimental effects of being a cortisol junkie. (20:00)
  • The biggest mistake people make. (23:58)
  • Regression vs Progression. (25:52)
  • The difficulty to individualize. (27:40)
  • Do NOT ignore your body’s signals. (31:15)
  • The popularity of Orangetheory and F45, the difficulty to teach it & MORE. (33:15)
  • The importance of educating yourself before you invest in group exercise classes. (45:32)

Related Links/Products Mentioned

People Mentioned

Feb 27, 2020
1236: How Hip Thrusts Rank Compared to Other Compound Lifts, What to Do If You Have Horrible Mobility, Massage Gun Review & More
01:30:17

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how hip thrusts stack up compared to other compound lifts, what you should do if you have horrible all-round mobility, favorite go-to dishes that they cook at home, and whether massage guns are good for recovery or a just waste of money.

  • Sal’s kerfuffle at the gym. (5:00) 
  • Sal’s honeymoon in Maui. (8:58)
  • Adam living the #dadlife and his new normal when it comes to his fitness. (12:30)
  • Justin is cutting down on the caffeine. (22:30)
  • Why all CBD products are NOT created equal. (27:25)
  • Mind Pump Recommends Babies on Netflix. (31:26)
  • The ‘Influencers in the Wild’ page is blowing up! (40:32)
  • Jay Shetty gets called out, what it means to be authentic & MORE. (42:44)
  • Harry Weinstein gets convicted. (48:07)
  • #Quah question #1 - From listening to Mind Pump I have learned that compound lifts are essential for building strength and muscle. Do you consider the hip thrust to be in the same category or is it more of an accessory exercise for those seeking to develop their glutes? (51:44)
  • #Quah question #2 - If you have horrible all-round mobility should you focus on one area first and then move on to the next one once that is ok? Or should you do a bit on all the problem areas? (1:00:49)
  • #Quah question #3 - You guys talk about the importance of eating high-quality/healthy food, yet besides Doug, we rarely get to hear what any of you cook at home. What’s your favorite go-to dish that you cook for yourself at home? (1:11:01)
  • #Quah question #4 - Are massage guns good for recovery or a waste of money? (1:23:00)

 

Related Links/Products Mentioned 

 

People Mentioned 

Feb 26, 2020
1235: The 5 Most Overrated Supplements
37:54

In this episode Sal, Adam & Justin reveal why five of the most popular supplements may be a complete waste of money.

  • The challenges that Mind Pump currently faces. (1:41)
  • The 5 Most Overrated Supplements. (3:00)
    • Branched-Chain Amino Acids (BCAAs). (5:10)
    • Fat burners. (14:18)
    • Nitric oxide boosters. (20:45)
    • Testosterone boosters. (26:37)
    • Collagen protein. (31:24)

Related Links/Products Mentioned

People Mentioned

Feb 24, 2020
1234: Jenny Craig DNA Decoder Plan Review, the Best Way to Build a Solid Core, the Single Most Valuable Piece of Exercise Equipment & More
01:16:49

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the Jenny Craig DNA Decoder Plan, building a good core by only doing compound lifts and mobility exercises like the ones in MAPS Prime, the one piece of equipment they would take if the last gym in the world was on fire, and what to do when you have the right mindset to achieve your goals but have too many distractions keeping you from reaching them.

  • Insecure people are intimidated by confident people. (4:30)
  • Coming full circle with not caring and creating an artificial status. (7:28)
  • Mind Pump on their old school porn stories and getting caught in the act.  (10:15)
  • The pros and cons of cooking in a cast-iron skillet, farm-raised vs wild-caught fish, favorite cuts of Butcher Box meat & MORE. (16:36)
  • New guidelines being put on heading in soccer. (21:57)
  • Mind Pump on the coronavirus. (24:48)
  • Justin Bieber reveals he has Lyme Disease. (27:15)
  • Wayfair’s poor business model resulting in hundreds of layoffs. (29:50)
  • Weight loss drug being pulled from the market over cancer risk. (34:34)
  • Nike extortion case. (38:05)
  • Mind Pump talk politics. (41:32)
  • #Quah question #1 – Saw an ad on TV for the Jenny Craig DNA Meal Plan for weight loss. It seems like clever marketing B.S. Any viability to this? (46:27)
  • #Quah question #2 – Can you build a good core by only doing compound lifts and mobility exercises like the ones in MAPS Prime? Or should you incorporate certain core and ab exercises as well? (52:16)
  • #Quah question #3 - If the last gym in the world was on fire, which piece of equipment would take with you and why? (57:46)
  • #Quah question #4 - What do you do when you have the right mindset to achieve your goals, but you have too many distractions keeping you from reaching them? (1:04:15)

Related Links/Products Mentioned

People Mentioned

Dr. Ben Pollack, PhD (@phdeadlift)  Instagram

Feb 22, 2020
1233: When to Use High Reps to Build Muscle & Strength, the Benefits of Splitting up Your Workout Throughout the Day, the Best Ways to Deal With Stress & More
01:14:09

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about 2-a-days, whether endurance rep ranges in the 15-20 range help at all with strength and hypertrophy, the correlation between lean muscle mass and resting metabolic rate, and the best ways to deal with stress.

  • Adam experimenting with Organifi products. (4:07)
  • Adam’s prank falls flat on his staff member. (5:21)
  • Tom and Jerry turn 80 and the evolution of animation. (11:15)
  • Astronauts and resistance training. (13:50)
  • Blue light blocking glasses have come a LONG way. (17:28)
  • Mind Pump Recommends Mythic Quest on Apple+ and McMillions on HBO. (21:10)
  • Is masturbation the new cold & flu medicine? (26:50)
  • The Jeff Bezos effect. (29:05)
  • Antioxidants and cancer. (35:15)
  • The importance of being ‘diet fluid’. (36:37)
  • #Quah question #1 – What are your thoughts on 2-a-days? (40:24)
  • #Quah question #2 – Do endurance rep ranges in the 15-20 range help at all with strength and hypertrophy? (48:58)
  • #Quah question #3 – I recently came across conflicting arguments regarding the correlation between lean muscle mass and resting metabolic rate. Why do you think most of these studies seem to suggest that the increase is fairly minimal? (53:44)
  • #Quah question #4 – What are the best ways to deal with stress? (1:02:26)

Related Links/Products Mentioned

People Mentioned

Wim Hof (@iceman_hof)  Instagram

Feb 21, 2020
1232: The 5 Most Important Resistance Training Principles
58:57

In this episode Sal, Adam & Justin discuss the 5 most important principles of resistance training.

  • Defining resistance training and how to properly apply it. (3:21)
  • What qualifies as resistance training? (7:12)
  • The 5 Commandments of Resistance Training. 
    • #1 – Do the RIGHT exercises and practice them consistently. (8:16)
    • #2 – Use the PROPER technique. (19:31)
    • #3 – Get stronger! (28:02)
    • #4 – Understand the appropriate dose of intensity and frequency. (34:12)
    • #5 – Seek Novelty. (43:23)
      • Seek a variety of exercises in your routine. (51:32)
      • The importance of tempo and rest. (53:10)

Related Links/Products Mentioned

Feb 20, 2020
1231: Breast Enhancing Exercises, How to Alter Diet on Training vs. Non-training Days, Learning to Love Healthy Foods & More
01:06:56

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether pec development makes breasts look bigger, how to alter diet on training vs. non-training days, elevator pitches for trying to convince family members of the benefits of resistance training, and the best way to learn to eat new, healthy foods that you haven’t enjoyed in the past.

  • It’s a Vuori Valentine’s Day over at Mind Pump. (4:50)
  • The story behind Mind Pump’s latest sponsor, ZBiotics, and the Wheel of Misfortune. (5:32)
  • Death metal is a whole lot of angst. (24:00)
  • SEO and movies. (28:56)
  • The latest tech news with Mind Pump, the dangers of too much access to information & MORE. (31:28)
  • #Quah question #1 – I recently started working out with a new trainer who has me doing more chest work than I’ve ever done before. Being a very small-breasted woman, is my pec development going to make my chest look bigger? (35:40)
  • #Quah question #2 - How do you alter your diet on training vs. non-training days? (41:29)
  • #Quah question #3 – Do you have an elevator pitch for trying to convince family members of the benefits of resistance training? (48:28)
  • #Quah question #4 – What’s the best way to learn how to eat new, healthy foods that you haven’t enjoyed in the past? I can’t stand salmon and most fish, but I want the health benefits. Can you teach yourself to like new foods? (57:35)

Related Links/Products Mentioned

People Mentioned

Matt Cutshall (@mattcutshall)  Instagram

Feb 19, 2020
1230: Surviving & Thriving in a Toxic World With Max Lugavere
01:11:28

In this episode Sal, Adam & Justin speak with good friend and author Max Lugavere about his newest book, The Genius Life.

Feb 17, 2020
1229: Ways to Retain Muscle Mass While Dropping Body Fat, Powerlifting for Aesthetics, Simple Steps to Improve Long-Term Health & More
01:20:51

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to retain muscle mass while decreasing body fat, powerlifting for aesthetics,  3-5 things that the average person can do to improve their long-term health, and the positives and negatives of being a trainer.

  • Mind Pump ‘weird’ DM’s. (4:00)
  • Single parents are champions! (4:52)
  • Mind Pump Movie Reviews. (9:17)
  • Is the era of the ‘celebrity’ over? (11:20)
  • The importance of maintaining focus in between sets. (18:35)
  • Subscribe to Mind Pump TV. (25:52)
  • The latest dumb wellness/influencer trend. (29:10)
  • Pixar is at it again! (31:33)
  • Mind Pump Recommends A Beautiful Day in the Neighborhood. (32:51)
  • Science Alert! Mysterious radio signal from space repeating every 16 days. (34:10)
  • Improv update with Justin. (35:37)
  • What is more important for building muscle, tension or weight? (42:33)
  • NCI certification at Mind Pump Media HQ. (45:47)
  • #Quah question #1 – What is the best way to retain muscle mass while decreasing body fat? Specifically, in terms of how to alter training and how to split up my diet? (47:33)
  • #Quah question #2 – What are your thoughts on powerlifting for aesthetics? (53:33)
  • #Quah question #3 – What are the top 3-5 things that the average American can do to improve their long-term health? (1:00:40)
  • #Quah question #4 – What are the positives and negatives of being a trainer? Do you have any advice that you wish you knew when you first started? (1:08:25)

Related Links/Products Mentioned

People Mentioned

Feb 15, 2020
1228: How to "Wake-Up" a Butt That Won't Build, the Benefits of Doing Push-Ups Throughout Day, Avoiding Grip Failure When Lifting & More
01:14:31

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about  the best plan of action for gluteal amnesia, the value of doing dozens of push-ups throughout the day, whether the deadlift grip should be taken to failure, and how to fix externally rotated “duck” feet.

  • A very healthy debate between Paul Saladino and Terry Wahls. (4:39)
  • The supplement combination that helps with Sal’s ADD. (10:22)
  • The newest trend in bars: No booze. (11:30)
  • The new wine line from MIIR. (18:00)
  • Who has had the worst ideas? (20:50)
  • Mind Pump Shout Outs. (21:48)
  • Look out Tesla, enter Nikola. (23:24)
  • Burger King’s brilliant Valentine’s Day promotion. (25:34)
  • Why it is harder to get leaner in modern life and how to combat it. (30:18)
  • Mind Pump News Report: Updates on the coronavirus conspiracy theories. (41:03)
  • #Quah question #1 – What is the best plan of action for gluteal amnesia? (45:09)
  • #Quah question #2 – How do you guys feel about the daily practice of things like 50 to 100 push-ups? (55:11)
  • #Quah question #3 – Should your deadlift grip be taken to failure? (1:02:10)
  • #Quah question #4 - How do you go about fixing externally rotated feet? (1:06:58)

Related Links/Products Mentioned

People Mentioned

Casey Neistat (@caseyneistat)  Instagram

Feb 14, 2020
1227: The 5 Most Important Supplements to Take
01:08:23

In this episode, Sal, Adam & Justin discuss the five kinds of supplements many people need to take if nutrients are lacking in their whole food diet. 

  • What are supplements? (4:24)
  • Why do certain segments of the population NEED supplements? (6:43)
  • The importance of testing to track the changing of your nutrient demands. (15:15)
  • Why whole foods are the ideal source. (18:40)
  • The 5 Most Important Supplements to Take.  (24:00)
    • Vitamins and minerals to fill nutrient deficiencies. (26:41)
    • Protein. (41:19)
    • Creatine. (47:11)
    • Caffeine. (53:15)
    • Adaptogens. (1:00:46)

Related Links/Products Mentioned

People Mentioned

 

 

Feb 13, 2020
1226: Free Weights vs. Machines for Building Muscle, How to Work Out When Feeling Sore & Tired, the Benefits of Switching up Your Diet & More
01:22:24

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about building a physique using only free weights, whether to increase rep ranges or weight when no longer getting sore after workouts, skipping trigger sessions when feeling sore or tired and the benefits to switching up one’s diet.

  • Sal’s action-packed week. (6:56)
  • Adam’s new business plan involving Magic Spoon cereal. (16:19)
  • Turning 40 and aging. (20:53)
  • The value of a home gym when having kids and the environment it creates. (28:40)
  • Justin’s Fun Fact of the Day. (35:02)
  • Sal has a bone to pick with Neil Degrasse Tyson. (38:51)
  • Low-fat diets may cause lower testosterone in men. (42:42)
  • Mind Pump shout outs. (43:43)
  • #Quah question #1 – Can you build your physique, specifically your legs, using just free weights? I train only in my garage with a wide variety of barbells, plates, dumbbells and a few other non-machine items. (50:31)
  • #Quah question #2 – I am not feeling very sore a day or two after I go to the gym. Does that mean I am not working out hard enough? Should I increase my rep ranges or weight? (56:27)
  • #Quah question #3 – Is it ok to skip trigger sessions if you are feeling sore or tired from a previous workout? (1:03:34)
  • #Quah question #4 – Just like there are benefits to switching up your workout routine, are there any benefits to switching up your diet? If so, what would that look like? How often would you change your diet and any pitfalls to avoid? (1:09:24)

Related Links Products Mentioned 

People Mentioned

Feb 12, 2020
1225: The 5 Must-Dos For Fitness Over 40
01:01:08

In this episode, Sal, Adam and Justin discuss five things everyone must do if they want to maintain fitness as they age.

Feb 10, 2020
1224: How to Use Focus Sessions to Sculpt Your Body, Once a Week Workouts That Work, When to Skip Cardio & MORE
01:02:30

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether working out once a week is enough to create a respectable physique, how to incorporate focus sessions with a full-body workout, using intermittent fasting to burn fat and build muscle, and whether cardio is necessary.

  • Mind Pump on their go-to Valentine’s Day gifts. (4:48)
  • How to properly use and dose CBD. (12:00)
  • Breaking news on the farmer who was sentenced to 10 years for the massive organic food scam. (18:52)
  • Justin drops some knowledge bombs. (20:10)
  • Planet of the Apes has arrived! (24:37)
  • Have you heard of the new diet coming out? (26:16)
  • The benefits of a high protein diet and the value of a quality protein powder like Organifi. (28:45)
  • Lifting weights is good for your heart too. (32:11)
  • #Quah question #1 – Is working out once a week with a balanced diet enough to create a respectable physique? (40:32)
  • #Quah question #2 - How do you incorporate focus sessions with a full-body workout? (45:54)
  • #Quah question #3 – I am 190 lbs. and intermittent fast from the hours of 8 pm to 12 pm the next day. What are some examples of how I can get protein in between those times of eating? Is it possible to still burn fat and build muscle while going about it this way? (50:45)
  • #Quah question #4 – Would you guys consider cardio necessary? (56:21)

Related Links/Products Mentioned

People Mentioned

Terry Wahls MD (@drterrywahls)  Instagram

Feb 08, 2020
1223: The Best Exercises to Build Your Abs, How to Hip Hinge, What Shoes to Wear When Lifting & MORE
01:24:03

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises to build abs out, cues that can help a client who can’t hip hinge, thoughts on lifting heavy during a cutting phase, and the importance of the type of shoes you wear when lifting.

  • Adam’s favorite unpopular post on Instagram. 
    • Tim Kennedy’s post on the Super Bowl Halftime Show. (5:28)
    • Layne Norton’s Biggest Loser post. (17:45)
  • Justin’s Improv class updates + the art of communication. (27:27)
  • Sal’s Tesla prediction coming to life. (38:17)
  • Facebook taking a huge dive. (40:05)
  • The Uber of parking spaces has Adam’s attention. (42:04)
  • Creatine may add years to your life. (44:13)
  • How to boost ATP production through red light therapy. (48:00)
  • #Quah question #1 – What are the best exercises to build abs out? I’ve tried hanging leg raises, but I can’t seem to get my abs out more. (52:23)
  • #Quah question #2 – What are some cues that can help a client who can’t hip hinge and keep their back flat? (1:00:08)
  • #Quah question #3 - Thoughts on lifting heavy during a cutting phase? (1:04:45)
  • #Quah question #4 – How important are the type of shoes you wear when lifting? What effect do flat soles, arch support, elevated heels, etc. have? (1:09:45)

Related Links/Products Mentioned

People Mentioned

Paige Hathaway (@paigehathaway)  Instagram

Feb 07, 2020
1222: Low Carb vs. Low Fat... Which is Better?
01:05:17

In this episode, Sal, Adam and Justin dig into the pros and cons of low carb and low fat diets.

  • Making the case for low carb vs low-fat diets. (2:34)
  • Why so much of these diets and ideas around eating are all based around marketing and sales. (4:24)
  • The history of the diet fads. (6:35)
  • The distinction between low carb and low fat. (12:54)
  • Which burns the most body fat? (16:48)
  • The benefits of a low carb/higher fat diet. 
    • The positive effects on satiety levels. (17:35)
    • Why Mind Pump is NOT a fan of the ketogenic/carnivore diets for long-term success. (23:27)
    • Improves gut-health issues. (25:35)
    • Better for cognition. (27:56)
    • Prevention of diabetes. (31:23)
  • How does Mind Pump utilize low carb vs low-fat diets with their clients? (32:14)
  • The drawbacks of a low carb/higher fat diet. 
    • Decreases strength and performance. (33:50)
    • Difficult to bulk. (38:58)
    • Not as convenient. (40:54)
    • It costs more money. (42:14)
  • The benefits of a low fat/higher carb diet. 
    • Will lower your cholesterol levels. (43:26)
    • Increases athletic performance. (46:04)
    • Less expensive. (51:28)
  • The drawbacks of a low fat/higher carb diet.
    • Can lead to lower testosterone levels. (52:10)
    • Brain fog and energy crashes. (53:13)
  • Which is better? (54:37)
  • Is this something you can see yourself doing for the rest of your life? The importance of learning from your body. (1:00:28)

Related Links/Products Mentioned

People Mentioned

Feb 06, 2020
1221: When to Use Partial Reps, the Difference Between Reverse Dieting & Bulking, Back Squat Exercise Substitutions & More
01:18:19

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the appropriate time to incorporate partial reps, the value of going to the gym even if diet is not dialed in, exercises to do if the back squat is not an option, and the difference between reverse dieting and bulking.

  • Mind Pump on the Super Bowl, halftime show, female value, commercials, their food spreads & MORE. (5:36)
  • Mind Pump on the controversy surrounding Joe Rogan endorsing Bernie Sanders. (27:41)
  • When debates turn ugly + the importance of Facebook Groups for education purposes. (34:04)
  • High-intensity vs low-intensity exercise and its effect on the brain. (38:22)
  • Mind Pump on blue light blocking glasses and their design to prevent eye strain. (44:06)
  • #Quah question #1 – I know that full range of motion is best but is there ever an appropriate time to incorporate partials? What are the benefits of doing partial reps? (46:33)
  • #Quah question #2 - If my diet is not super dialed in, for example not getting enough protein, it feels like the gym isn't worth it. Should I still make a point to go? (59:23)
  • #Quah question #3 – What exercise or exercises do you recommend if the back squat is not an option? (1:04:40)
  • #Quah question #4 - What is the difference between reverse dieting and bulking? How long can you stay in a calorie surplus before you get efficient with calories and add body fat? (1:08:35)

Related Links/Products Mentioned

People Mentioned

Eugene Teo (@coacheugeneteo)  Instagram

Feb 05, 2020
1220: The 4 Best Sources of Protein
01:08:57

In this episode, Sal, Adam and Justin discuss the pros and cons of the four best sources of protein.

Feb 03, 2020
1219: How to Properly Perform a Row, Ways to Use a Sled in Training, Strength Training for Endurance Athletes & MORE
01:18:30

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the correct way to perform a row, strength training for endurance events, favorite ways to use a sled, and whether whey protein is damaging to the kidneys.

  • House of Pain is Justin’s jam. (4:45)
  • Sal goes down memory lane after watching the SUPPS documentary + the importance of third-party testing and paying attention to quality. (8:34)
  • Mind Pump Live at the Arnold Classic. (22:10)
  • Can ACL tears cause harmful changes in our brain structure? (28:46)
  • Has the novelty worn off?? Burger King to lower prices on their Impossible Whopper. (38:10)
  • Video game revenue is down. (44:08)
  • How times have changed. The brilliance of the Instagram page ‘Influencers in the wild’. (48:35)
  • #Quah question #1 – I've seen people do rows pulling traps together during the motion, while others let their shoulders roll forward. What is the correct way to perform a row? (53:02)
  • #Quah question #2 – How would you strength train for endurance events, like marathons, where low body weight is key to running faster? (1:00:23)
  • #Quah question #3 – What are your favorite ways to use a sled for your training and training clients? (1:06:30)
  • #Quah question #4 – You pretty much always recommend whey protein, but I have heard that it could be damaging to the kidneys. Could you comment on that? (1:11:07)

Related Links/Products Mentioned

People Mentioned

Tank Sinatra (@influencersinthewild)  Instagra

Feb 01, 2020
1218: How a Poor Muscle Connection Impacts Muscle Growth, Ways to Relieve Joint Pain, When to Take a Diet Break & MORE
01:26:09

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about chronic joint pain, whether you can build muscles you can't connect to, thoughts on the carnivore diet, and how often you should take diet breaks.

  • Why is Sal consuming black ant powder? (5:23)
  • Adam recommends SUPPS: The Movie on Amazon Prime Video. (9:37)
  • Protein powders and their quality throughout the years. (17:22)
  • Trigger sessions 101: The lost universal training technique. (23:06)
  • Gaining knowledge from Russian training techniques. (27:51)
  • Mind Pump on the season premiere of The Biggest Loser and the brilliant marketing of Planet Fitness. (28:53)
  • The origin story of the ‘Allstate Mayhem’ campaign. (44:56)
  • The growing trend of demonizing protein. (48:28)
  • #Quah question #1 – My joints always seem to be hurting. I work out 4-5 times a day, take fish oil and stay hydrated throughout the day. Am I doing something wrong? (54:10)
  • #Quah question #2 – Can you build muscles you can't connect to? (1:03:18)
  • #Quah question #3 – What are your thoughts on the carnivore diet and how long do you run it? (1:09:41)
  • #Quah question #4 - How often you should take diet breaks and how long should they last? (1:16:16)

Related Links/Products Mentioned

People Mentioned

Jan 31, 2020
1217: Five Surprising Benefits of Weight Training
52:31

In this episode, Sal, Adam and Justin go over five benefits of weight training that are often overlooked.

  • The unexpected value of resistance training. (2:07)
    • #1 – Promotes a better functioning brain. (6:20)
      • Proprioceptive learning. (10:06)
      • Central Nervous System (CNS) adaption. (16:05)
    • #2 – The positive effect on your libido and hormone levels. (18:04)
    • #3 – The clear changes in your mood. (25:36)
    • #4 – Improves your ability to fight off illness. (36:34)
    • #5 – Empowers your independence and confidence. (43:46)

Related Links/Products Mentioned

People Mentioned

Dr. Becky Campbell (@drbeckycampbell)  Instagram

Jan 30, 2020
1216: How to Use Mini-cuts & Mini-bulks to Maximize Gains, the Benefits of Carb Cycling, When to Deload & More
01:19:08

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to deload, mini-bulks and mini-cuts, the benefits of carb-cycling and if it may cause a bad relationship with food, and whether foam rolling actually works.

  • Mind Pump on the supplements/prohormones they took in the past, the ‘false truth’ surrounding them, the great hustle & MORE. (4:49)
  • Opinion: Mind Pump on California passing Assembly Bill 5. (16:13)
  • Mind Pump on Donald Cerrone’s ass beating and Conor McGregor’s brilliance. (22:18)
  • The myth that war boosts the economy. (28:27) 
  • Interesting news on the Tik Tok front. (32:06)
  • China quarantine and the ‘Coronavirus’. (33:10)
  • The pros and cons of police facial recognition technology. (34:45)
  • Food quality is worth paying the price. (41:03)
  • A leader of the biggest US organic food fraud gets a 10-year jail term. (45:03)
  • Top YouTube earner of 2019. (47:13)
  • #Quah question #1 – Do you guys recommend deload weeks in between phases of your programs? If so, how often and what would you recommend they look like? (52:31)
  • #Quah question #2 – What are your thoughts on mini-bulks and mini-cuts? (1:00:32)
  • #Quah question #3 – Are there any benefits to carb-cycling or can it cause a bad relationship with food? (1:05:13)
  • #Quah question #4 – Does foam rolling actually work? What’s the science behind it? Is it better to have a hard or a soft foam roller? (1:11:06)

Related Links/Products Mentioned

People Mentioned

Layne Norton, PhD (@biolayne)  Instagram

Jan 29, 2020
1215: Dr. Becky Campbell on Thyroid Disease, Autoimmune Disease & Histamine Intolerance
01:17:03
Jan 27, 2020
1214: The Best Way to Train Abs, Review of Mark Rippetoe’s Trap Bar Critique, Biggest Loser Challenges in the Workplace & More
01:16:25

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about “Biggest Loser” challenges in the workplace, the best way to train abs,  Mark Rippetoe's critique of the trap bar as a poor and unsafe substitute for the barbell, and stretching, foam rolling or mobility work as the best for muscular health.

  • ‘Fake health’ is the latest trend. (4:08)
  • Why people don’t take bodybuilders advice seriously. (5:42)
  • Mind Pump on ‘Ancient Aliens’ & old 80’s films they have watched over and over. (11:54)
  • Mind Pump drops random knowledge. (22:34)
  • Mind Pump on the Kansas vs Kansas St. brawl & qualities of a great man. (24:12)
  • Adam’s new favorite piece of Vuori clothing.  (28:19)
  • Is Chris Hemsworth trying to become the new Ben Greenfield? (30:16)
  • F45 vs Orangetheory, motivation as a state of mind & these fitness modalities capitalizing on the consumer. (31:12)
  • Will Mind Pump be watching the newest season of The Biggest Loser? (36:15)
  • HUGE NEWS on the cure for cancer front. (37:28)
  • Thyroid cancer linked to cell phone usage? (41:00)
  • #Quah question #1 – Thoughts on “Biggest Loser” challenges in the workplace? (43:21)
  • #Quah question #2 – What is the best way to train abs? Isometric, concentric or eccentric? (51:05)
  • #Quah question #3 – What are your thoughts on trap bar deadlifts? Mark Rippetoe recently released a video talking about why the trap bar is a poor and unsafe substitute for the barbell. (57:13)
  • #Quah question #4 – What do you think is best for overall muscular health and longevity, stretching, foam rolling or mobility work? (1:07:43)

People Mentioned

Related Links/Products Mentioned

Jan 25, 2020
1213: How to Stick to Your Diet, Training for Strength Vs. Muscle Gain, Ways Mobility Impacts Muscle Growth & More
01:23:37

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the difference between training for strength gains vs. muscle gains, natural ways to help boost testosterone levels back to normal, whether tight muscles and/or a lack of mobility impede gains, and mindset tips and tricks to sticking with a diet plan.

  • Sal gets emotional. (4:58)
  • MIIR and their philanthropy efforts. (8:19)
  • Dr. Drew sounds off on the homelessness problem in California. What is the answer? (9:39)
  • The brilliant marketing behind kids' parties. (14:09)
  • Mind Pump’s post-holiday lull. (20:17)
  • Instagram responding to the market. (23:14)
  • Mind Pump on the hype surrounding Tik Tok. (25:15)
  • Amazon is making it even easier to checkout. (27:20)
  • Why is the human body temperature decreasing? (28:42)
  • Mind Pump on ageism and Botox. (31:55)
  • This is 40 for Justin. (36:36)
  • Mind Pump’s celebrity crushes. (41:10)
  • #Quah question #1 – When training for strength vs. muscle gains, what’s the difference and how can you focus on one more than the other? (46:23)
  • #Quah question #2 – I recently found out that my testosterone levels are incredibly low. I am meeting with an endocrinologist soon, but in the meantime, what are some natural ways to help boost my testosterone levels back to normal? (56:36)
  • #Quah question #3 – Do tight muscles and/or a lack of mobility impede gains? (1:07:24)
  • #Quah question #4 – What are your best mindset tips and tricks to sticking with a diet plan when cravings are hitting? (1:12:00)

Related Links/Products Mentioned

Jan 24, 2020
1212: Seven Ways to Raise Your Testosterone Naturally
55:20

In this episode, Sal, Adam and Justin detail seven ways you can increase your testosterone levels naturally.

  • What is causing lower testosterone in men? (3:03)
  • What is testosterone and why is it important? (5:50)
  • Breaking the myths surrounding lower testosterone levels. (8:00)
  • The Seven Ways to Raise your Testosterone Naturally. (12:04)
    • #1 - Lifting weights and getting stronger. (13:26)
    • #2 – Getting the body healthy first through a balanced diet. (22:15)
    • #3 – Building a quality sleep routine. (28:08)
    • #4 – Managing your stress. (34:41)
    • #5 – Getting enough sunlight. (41:12)
    • #6 – Supplementing with what you need. (43:30)
    • #7 – Avoiding estrogen-like compounds. (47:43)

People Mentioned

Related Links/Products Mentioned

 

Jan 23, 2020
1211: The Truth About the Ketogenic Diet & Muscle Gain, Ways to Kickstart Growth in a Lagging Body Part, the Value of Taking Body Measurements & More.
01:09:42

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about traveling with supplements, the ketogenic diet and building muscle, what to do if you are plateauing in a specific body part, and whether taking body measurements is a waste of time.

  • A great concept to get your kids into playing music. (6:12)
  • Can listening to music help build the brains of premature babies? (7:41)
  • Math and technology. (12:06)
  • What is the Down Under Donation Dildo? (17:43)
  • Cannabinoid 2-ag and its connection to relieving stress. (21:05)
  • Tongue fat and its relationship to obstructive sleep apnea. (28:04)
  • Does watching a movie qualify as light exercise? (31:13)
  • Tesla’s will be farting soon. (33:13)
  • The future of streetwear is here. (34:25)
  • Solvable vs perpetual problems. (35:30)
  • #Quah question #1 – Do you travel with supplements or do you just take the time off? (41:46)
  • #Quah question #2 – What are your thoughts on the ketogenic diet in regards to building muscle? (48:21)
  • #Quah question #3 - What should you do if you are plateauing in a specific body part? (53:00)
  • #Quah question #4 – Do you recommend taking body measurements or is this a waste of time? (1:01:17)

Related Links/Products Mentioned

Jan 22, 2020
1210: How to Eat to Lose Fat & Build Muscle With Jason Phillips
01:17:08

In this episode, Sal, Adam and Justin speak with Jason Phillips about all things nutrition when it comes to losing fat, building muscle and avoiding diet pitfalls.

Jan 20, 2020
1209: The Importance of the Anabolic Window, How to Determine If Your Metabolism Is Actually Slow, Protecting Your Body from Repetitive Movement Injuries & More
01:10:23

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether it is better to drop a rep and increase weight by a larger amount, or progress with smaller fractional plates, how to determine if your metabolism is slow,  whether not eating right after a workout slows down progress, and exercises to keep your back strong and healthy.

  • How we all have that overly friendly friend, ‘Bro Code’ rules & MORE. (4:01)
  • Is Sal’s brother the best ChiliPad salesman ever?! (11:51)
  • The online mattress market is massive! (14:30)
  • Mind Pump is sold on Walmart. (21:04)
  • Jeff Bezos is catching some heat on his Australia donation. (25:51)
  • Nike banning their record-breaking shoe. What are Mind Pump’s thoughts? (28:16)
  • Scientists have created the first living robot! (35:56)
  • Unbelievable instances of animals in the military. (37:49)
  • Are women less likely to receive CPR than men? (41:40)
  • How being a Taco Bell manager is now a viable career choice. (45:56)
  • #Quah question #1 - Is it better to drop a rep and increase weight by a larger amount, or progress with smaller fractional plates? (48:36)
  • #Quah question #2 – If someone is having a hard time losing body fat, how do they determine if it is a slow metabolism or just overeating? (53:16)
  • #Quah question #3 – Is not eating after a workout slowing down my progress? (57:36)
  • #Quah question #4 – Since repetitive movement injuries are so common in the construction world, what kind of lower back work would you suggest to keep our back strong and healthy for years to come? (1:04:10)

Related Links/Products Mentioned

Jan 18, 2020
1208: Forgotten Exercises That Work, Hardgainer Weight Gain Hacks, Learning to Love Early Morning or Late NIght Workouts & MORE
01:24:44

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about unique or forgotten exercises that are effective, getting enough calories when you are a hard gainer, the minimum macro calorie intake before entering a cutting phase, and tips for success with early mornings or ate evening workouts.

  • Bachelor in Space, hotels in Space & MORE. (6:25)
  • Resistance training and measuring volume. (14:12)
  • Does training to failure result in fewer gains? (19:50)
  • Can the use of a sauna help fight sickness? (21:50)
  • How do you know if you have to supplement with Vitamin D during the winter to build up your immune system? (25:07)
  • The connection between statins and mental health issues. (28:50)
  • Mind Pump correcting their predictions on the Box Office & MORE. (34:00)
  • Pokémon Go bigger than ever! (41:07)
  • How to handle your kids and their strong feelings. (45:52)
  • #Quah question #1 – I started doing daily stomach vacuums for the first time about a month ago and have seen significant results in a short period of time. What other unique or forgotten exercises should I be doing that will have similar benefits and results? (51:44)
  • #Quah question #2 – I'm a hardgainer and have read your hardgainer guide. My issue is still getting enough calories while not eating junk. Would you recommend a weight gainer if it’s from a great company like Legion? (1:00:16)
  • #Quah question #3 – What is the minimum macro calorie intake you would like to see an individual at before they enter a cutting phase? What would you consider ideal? (1:12:41)
  • #Quah question #4 – With my schedule, the only time I have available to go to the gym is either early mornings or really late evenings. I have always had my best feeling and progress in the gym around mid-day. Do you have any tips for success with these time of day workouts? (1:18:45)

People Mentioned

Related Links/Products Mentioned

Jan 17, 2020
1207: Five Ways to Lose Weight Without Counting Calories
54:10

In this episode, Sal, Adam and Justin go over five ways to lose weight without having to track or count calories.

  • What to do if macro counting is too hard? (3:23)
  • Energy cannot be created or destroyed. Why calories are important. (5:20)
  • What are macros and why they are important? (7:54)
  • Why do we demonize fat? (9:28)
  • Analyzing the human psyche while hungry. (12:00)
  • The Five Strategies to Weight Loss without Counting Calories. (15:58)
    • #1 - Drinking more water. (16:36)
    • #2 - Changing HOW you eat. (22:07)
    • #3 – ADDING more protein and vegetables. (28:23)
    • #4 – Improving the quality of your sleep to control appetite. (37:38)
    • #5 – Eliminating heavily processed foods from your diet. (45:31)

Related Links/Products Mentioned

Jan 16, 2020
1206: Reasons to Avoid Smith Machine Squats, The Net Carbs Myth, How to Protect Your Knees When Squatting & Lunging & More
01:08:00

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether squats and lunges are bad for your knees, squatting on a Smith machine, how to setup and execute a close grip bench press, and using net carbs when counting your macros.

  • XFL comeback date is set. Will the guys be watching? (5:54)
  • Old ‘fit’ awesome looking people. (8:37)
  • Do you communicate with the intent to impress or influence? (14:34)
  • Old people rage stories. (17:03)
  • Why is Gwyneth Paltrow selling a candle that smells like a certain body part? Would the guys buy it? (21:57)
  • Sex after kids. (28:22)
  • Mind Pump reminisces on Rush and their drummer Neil Peart. (34:56)
  • Sal’s a big ‘wing’ guy. (37:52)
  • Tesla hitting new highs in the stock market! (40:45)
  • Can a wristband tell you what you should and shouldn’t eat based on your DNA? (42:47)
  • #Quah question #1 – Are squats and lunges bad for your knees? (47:03)
  • #Quah question #2 – Is squatting on a Smith machine still beneficial if your gym doesn’t have a free weight squat rack? (54:13)
  • #Quah question #3 – Apart from the hand position, how are the setup and execution a close grip bench press and a standard bench press different? (1:00:19)
  • #Quah question #4 – Can you explain net carbs? Is this even important to consider when counting your macros? (1:03:11)

People Mentioned

 

Related Links/Products Mentioned

Jan 15, 2020
1205: Do the Risks of HIIT Training Outweigh the Benefits?
51:06
Jan 13, 2020
1204: Ways to Avoid the Yoyo Dieting Trap, Knowing When to Add More Weight to Your Lifts, How to Adjust Your Workout If You Think You Are Overtraining & More
01:15:06

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about transitioning to a lower volume or intensity workout routine if you believe that you’re overtraining, how to tell when you are ready to add more weight to a lift, tips to avoid falling into yoyo dieting, and mindfulness around technology, social media and audio media such as podcasts and audiobooks.

  • Justin’s unknown food intolerances. (5:32)
  • Impossible Foods expanding their reach. (9:42)
  • The value of Organifi’s Green Juice when you’re not getting enough vegetables, Mind Pump’s go-to vegetables & MORE. (11:44)
  • Building a good relationship with exercise by working out from home first. (19:50)
  • What’s the deal with Iran? (24:44)
  • How attention is the new commodity, tech companies and their access to our data & MORE. (27:07)
  • Dave Chappelle is on another level. (33:49)
  • The value of losing. (36:07)
  • What will they come up with next when it comes to weight loss? Enter the IG balloon. (41:54)
  • #Quah question #1 – How should you transition to a lower volume or intensity workout routine if you believe that you’re overtraining? (49:12)
  • #Quah question #2 – I'm about to move on to Phase 2 of MAPS Starter and I was wondering how I can tell when I’m ready to add more weight to a lift? Is it once I can do 12 reps with the current weight? (55:22)
  • #Quah question #3 – You guys often mention how people who lose a lot of weight fast are, in a way, doomed to gain it back and then some. As someone who has done this, what tips can you give me to avoid falling into yoyo dieting? (1:01:14)
  • #Quah question #4 – You guys do a great job preaching mindfulness around technology and social media use. Do you think we should do the same for audio media such as podcasts and audiobooks? (1:08:38)

People Mentioned

 

Related Links/Products Mentioned

Jan 11, 2020
1203: Ways to Keep Your Metabolism High When Dieting, Overcoming Wrist Pain, When to Use Multivitamins & MORE
01:18:45

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about cutting without ruining your metabolism, what can be done about wrist pain, whether you should train powerlifting, performance, bodybuilding and corrective all in the same session and if supplementing with a multivitamin is necessary.

  • Sal’s old man moment. (5:35)
  • Adam’s jab to Justin while wrestling with his son. (12:30)
  • The guys talk about the terrible fires in Australia and how you can help donate. (16:10)
  • Can a lamp make reading easier for those with Dyslexia? (17:55)
  • Mind Pump makes their predictions on blue light blocking glasses. (20:05)
  • New XFL rule changes to offer a faster pace/more excitement to compete with the NFL. (23:39)
  • Mind Pump on the Red Sox/Astros cheating scandal. (29:45)
  • Justin opens up on his recent improv classes and his motivations behind it. (32:50)
  • Mind Pump talks more on the Golden Globes. (40:32)
  • Sal’s theory on why the Pentagon does not want Military personnel to take at-home DNA tests. (43:10)
  • Sal’s ‘Magic Spoon’ experiment. (47:29)
  • #Quah question #1 – How do you cut without ruining your metabolism? (51:42)
  • #Quah question #2 - What can I do about wrist pain? My wrists always hurt after certain lifts such as front squats. Is there a way to strengthen my wrists or is it a mobility issue? (1:00:42)
  • #Quah question #3 - Should you train powerlifting, performance, bodybuilding and corrective in the same session? (1:05:40)
  • #Quah question #4 – The is a lot of controversy around the use of multivitamins. I take one of the best green powders on the market and my nutrition is fairly diverse. Is supplementing with a multivitamin necessary and if so when and why? (1:11:59)

People Mentioned

Related Links/Products Mentioned

Jan 10, 2020
1202: Why New Year's Resolutions Don’t Work (& What to Do About It)
56:38

In this episode, Sal, Adam and Justin talk about New Year's resolutions and the many reasons they do not work and what you can do to achieve your goals in 2020.

  • How Vuori has saved the podcast + brands that are making a comeback. (3:53)
  • The New Year’s rush is here! (7:01)
  • Why New Year’s resolutions DON’T work. (10:36)
  • Top Reason’s why New Year’s Resolutions are NOT Successful (& the Solutions to Them).
    • Your goals are too BIG and general. (14:25)
    • Not enhancing your current habits and behaviors. (21:00)
    • Making things too HARD on yourself. (29:00)
    • Focusing on behaviors rather than goals. (34:08)
    • Failing to change your environment. (42:26)
    • Using the wrong metrics to gauge your success. (49:37)

Related Links/Products Mentioned

Jan 09, 2020
1201: How to Use Isometric Holds to Improve Your Gains, The Problem With Health & Fitness Goals, The Importance of a Lower Resting Heart Rate & MORE
01:23:04

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about why it is so hard for people to stick to their health and fitness goals, the benefits of isometric holds, why fit people have a lower resting heart rate and whether inner thigh workouts are bad for men.

  • Family time in Tahoe with Mind Pump. (6:52)
  • Adam gets schooled by his nephew in video games. (12:22)
  • Justin’s scary snowboarding accident. (15:27)
  • Mind Pump’s holiday fat gain + making meals as a team. (23:47)
  • The benefits of fasting, the value of ATP (Adenosine triphosphate) on the body and how red-light therapy plays a part. (33:07)
  • Mind Pump’s “Wall-E” prediction is coming true! (39:17)
  • The history of Shen Yun. (45:02)
  • Cannabichromene (CBC) and its effects on the body. (48:23)
  • Ricky Gervais roasts the Hollywood elite. (51:55)
  • #Quah question #1 – Why is it so hard for people to stick to their health and fitness goals? (55:46)
  • #Quah question #2 – What are the benefits of isometric holds? For example, a wall-sit. (1:05:15)
  • #Quah question #3 – Can you explain why fit people have a lower resting heart rate and why it’s important? (1:10:53)
  • #Quah question #4 - Are inner thigh workouts are bad for men? (1:15:35)

Related Links/Products Mentioned

Jan 08, 2020
1200: Max Schmarzo
01:25:16
Jan 06, 2020
1199: Ways to Avoid Butt Wink When Squatting, Tips For Getting Back Into Fitness After a Break, The Ideal Fat to Muscle Gain Ratio When Bulking & MORE
01:31:51
  • Mind Pump on one-hit wonders. (4:10)
  • What’s going on with the matching Christmas pajamas?! (6:45)
  • Adam gets the stink-eye from Catrina. (8:00)
  • Mind Pump recommends You on Netflix. (10:30)
  • Sal shares economic statistics that will blow your mind! (11:55)
  • How US colleges are turning students' phones into surveillance machines. Is this good or bad? What are the current challenges the guys are experiencing with their kids? (16:21)
  • The ‘duct-taped banana’ phenomenon. (29:40)
  • Introducing Mind Pump’s newest partner, Legion Athletics. (32:42)
  • Mind Pump makes their predictions on the CBD craze. (38:40)
  • #Quah question #1 – What are some ways to improve your squat depth and not have ‘butt wink’? (48:41)
  • #Quah question #2 – When doing a bulk phase, how much body fat is too much to gain? What is the ideal fat to muscle gain ratio? (56:59)
  • #Quah question #3 – How does one get back into nutrition and training after going through a severe traumatic experience? I have taken a break for a month and I am wondering if decreasing the weight or reps is the best way to bring myself back up to where I was before training and nutrition-wise? (1:04:08)
  • #Quah question #4 – Through your years of personal training and experience, what is one major thing each of you has changed your opinion on regarding fitness and/or nutrition? (1:11:49)

People Mentioned

 

Related Links/Products Mentioned

Jan 04, 2020
1198: Mixing Rep Ranges In a Workout, Relieving Back & Neck Pain, The Post Workout Cool Down & MORE
01:04:09

1198: Mixing Rep Ranges in a Workout, Relieving Back & Neck Pain, The Post Workout Cool Down & MORE

  • The meaning of the terms Rock N’ Roll, batwing & MORE. (4:28)
  • Are we able to identify if someone is sick by simply looking at their face? (9:00)
  • Adam continuing to ruffle feathers with the ‘health at every size’ movement posts. (12:19)
  • What is the secret to longevity? (24:06)
  • Mind Pump making the case for mutual combat. (27:32)
  • A professional bodybuilder decides to marry his sex doll. What’s next?! (30:13)
  • The differences between ‘Heritage Pork’ and regular pork? (33:24)
  • How to use Rhodiola if trying to ween off caffeine. (37:00)
  • Should we replace mental health meds with exercise? (39:10)
  • #Quah question #1 – Is it counterproductive to do low reps and high reps in the same workout in terms of strength and hypertrophy? (43:28)
  • #Quah question #2 – You talk about warm-up's, but what about warm-downs? (47:34)
  • #Quah question #3 – I have a persistent knot on my left side of my neck and a knot on the right side of my back. I get relief when I work out, but the pain returns when I finish exercising. How can I better target these areas to relieve pressured stress? (52:06)
  • #Quah question #4 – I have heard that pronation distortion can be caused by not doing enough ab work. I have severe pronation distortion, but I train my abs 2-3 times a week and have a 6-pack. Are there any other causes of this distortion? Are there any other ab exercises that correct it? (55:54)

People Mentioned

 

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Jan 03, 2020
1197: Four Steps to Creating a Successful Podcast
57:17

1197: Four Steps to Creating a Successful Podcast

  • The explosion and growth of podcasting! (2:00)
  • How streaming is KING and cable/radio are dying. (5:23)
  • The unlimited bandwidth of technology and low barrier to entry. (6:53)
  • The HIGH conversion rate of podcasts and creating targeted markets. (8:00)
  • Finding advertisers that match your audience. (11:48)
  • Audio is the future. (15:13)
  • Sound bite conversations vs long-form conversations. (16:00)
  • Four Steps to Creating a Successful Podcast.
    • #1 – Be an EXPERT and provide VALUE. (22:21)
      • Invest in quality sound. (28:08)
    • #2 – Be authentic and vulnerable. (31:54)
    • #3 – Be consistent. (38:08)
      • How your title matters! (42:38)
      • Practice, practice, practice. (44:43)
    • #4 - Encourage community. (48:30)
      • The lifetime value of a customer. (51:55)

People Mentioned

 

Related Links/Products Mentioned

Jan 02, 2020
1196: Stair Climbing to Build The Butt, Eating Healthy On a Budget, Identifying Upper Cross Syndrome & MORE
01:09:05
Jan 01, 2020
1195: Three Steps to Sculpting the Ultimate Physique
01:00:33

In this episode, Sal, Adam and Justin outline the top three essential steps to sculpting your ultimate physique.

Dec 30, 2019
1194: Using Unilateral Training to Kickstart Gains, When to Add Box Squats to Your Training, What Muscle Soreness Really Means & MORE
01:20:52

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about when it is beneficial to train purely unilateral, judging progress based on soreness, the benefits of box squats vs. conventional squats and causes of the obesity epidemic.

  • Mind Pump’s favorite candy bars. [3:52]
  • Mind Pump recaps the Bill Burr show. (7:21)
  • Does having a dark sense of humor correlate to high intelligence? (9:30)
  • Mind Pump reminisces on their Vegas experiences: The good, the bad and the ugly. (11:48)
  • Tesla’s stock is exploding! (21:18)
  • Proceed with caution: Mind Pump on the documentary Don't F**k With Cats on Netflix. (23:32)
  • Are serial killer numbers on the decline? (26:45)
  • How Organifi’s vegan protein products stand above the rest. (29:30)
  • Why are millennials leaving the church and not coming back? (30:58)
  • How the media portrays being a parent in our current society. (38:17)
  • Mind Pump’s go-to Christmas movies. (41:33)
  • #Quah question #1 – Would it be beneficial to train purely unilateral for a phase or two to combat imbalances and increase overall strength? (45:40)
  • #Quah question #2 – How reliable is it to judge progress based on soreness? Is it possible to be sore and not be making progress in terms of building muscle? (52:14)
  • #Quah question #3 – I see the Westside Barbell guys doing heavy box squats. Is there a benefit to this compared to conventional squats? If so, what and why would you incorporate it into a program? (59:01)
  • #Quah question #4 – What are some causes of the obesity epidemic? (1:05:38)

People Mentioned

Related Links/Products Mentioned

Dec 28, 2019
1193: Ways to Get Rid of Lower Belly Pooch, The Wisdom of Food As Medicine, Training Differences Between Men & Women & MORE
01:10:24

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about getting rid of bottom belly pooch, whether men and women can follow the same strength and muscle building programs, the “food is medicine” notion, and advice on how to balance being a husband, father, and trainer while keeping own fitness up.

  • Are influencers losing their power? (4:27)
  • How can the fitness community ‘influence’ the unreachable people? (9:07)
  • How Felix Gray glasses provide the benefits yet don’t change the world around you. (13:21)
  • Magic Spoon, providing a healthier option for the non-fitness person. (15:10)
  • Justin’s first take on the new Star Wars movie. (19:14)
  • Mind Pump talks about politics and the latest impeachment proceedings. (24:55)
  • The ground-breaking effects of curcumin on Alzheimer's disease. (33:40)
  • Exercise and its positive effects on the brain. (36:58)
  • The impact of exercise priority on the body. (41:16)
  • #Quah question #1 – How do I get rid of that bottom belly pooch because it is really annoying? (42:36)
  • #Quah question #2 – Can men and women follow the same strength and muscle building programs or should different approaches be taken? (50:57)
  • #Quah question #3 – What’s your guy’s opinion on the “food is medicine” notion? (53:52)
  • #Quah question #4 – I am a new parent and also trainer. Do you have any advice on how to balance being a husband, father, and trainer while keeping my own fitness up? (1:02:48)

People Mentioned

 

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Dec 27, 2019
1192: Mind Pump 2019 Year in Review
01:04:49

In this episode, Sal, Adam and Justin reminisce and review the highlights and best interviews of 2019.

Dec 26, 2019
1191: How to Build More Muscle Using Trigger Sessions, Techniques to Develop Powerful Forearms, Improving Your Relationship With Sugar & MORE
01:23:35

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about favorite ways to develop forearms, the optimal way to program trigger sessions, top tips to help clients who have trouble with sugar, and whether a plant-based diet superior to a meat-based diet.

  • The risk and reward of each sport. (5:12)
  • Coca-Cola launches subscription service. (13:48)
  • Why supplement stores are NOT a good investment. (18:10)
  • Not all CLA (Conjugated Linoleic Acid) products are created equal. (23:46)
  • Butcher Box debunks the myth they are grass-fed, grain-finished. (26:52)
  • Justin’s kids say the darndest things. (28:15)
  • The latest special offer from NCI (Nutritional Coaching Institute) for Mind Pump listeners! (30:48)
  • Why novelty matters when it comes to rest periods between sets. (34:22)
  • How training to failure has its place. (37:57)
  • Why the most impactful thing on your sleep is the brightness of the light. (39:52)
  • #Quah question #1 – What are your favorite ways to develop forearms? (43:41)
  • #Quah question #2 – Is there an optimal way to program trigger sessions? For example, should we do similar exercises and accessory movements to the lifts we did during our heavy sessions the day before? (52:11)
  • #Quah question #3 – What are your top tips to help clients who have trouble with sugar and tend to binge and restrict? How do I help them find a balance between being able have a little something once in a while without going crazy? (1:02:56)
  • #Quah question #4 – Is a plant-based diet superior to a meat-based diet? (1:14:42)

People Mentioned

 

Related Links/Products Mentioned

Dec 25, 2019
1190: 3 Ways to Transform a Skinny Fat Body
48:19

In this episode, Sal, Adam and Justin go into detail how to transform an unhealthy "skinny fat" body.

Dec 23, 2019
1189: The Importance of Progressive Overload for Muscle Growth, Overcoming Gym Addiction, Helping Older People Get Back In Shape & MORE
01:28:23

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether progressive overload is important for hypertrophy, different methods to progress and increase squat range of motion, going to the gym when hurt, routines and techniques to get a 65-year-old back into shape.

  • The attractive quality of self-awareness. (4:14)
  • Sal is NOT pleased with his complex. (19:26)
  • The benefits of hemp oil and the antidotes it has helped treat. (24:49)
  • Protein, the magic macronutrient. (29:58)
  • How Vuori is superior to the other athleisure brands. (34:04)
  • Do mothers and babies' brainwaves synchronize when the mother is happy? (36:20)
  • Why is Justin borrowing cash from his son?! (40:17)
  • Mind Pump appreciates clever branding and marketing. (42:36)
  • Mind Pump’s take on how Kumail Nanjiani got jacked for his latest role. (46:04)
  • Mind Pump recommends The Marvelous Mrs. Maisel on Prime Video. (50:43)
  • #Quah question #1 – Is progressive overload as important for hypertrophy? Or is stressing the muscle as hard as you can each workout sufficient? (53:13)
  • #Quah question #2 – They say if you are tall you are at a natural disadvantage for squats. Can you discuss different methods to progress and increase range of motion?  Will I hit a point where I can’t advance any further doing high bar back squats? (1:04:55)
  • #Quah question #3 – I’m addicted to the gym and going 6 times per week, even when I’m hurt. Is this good or bad? (1:16:05)
  • #Quah question #4 – I want to help my 65-year-old father get back into shape. He has arthritic knees and pain in his lower back, which I believe is due to weight gain. What are some routines or techniques you would suggest to get started? (1:21:51)

People Mentioned

Related Links/Products Mentioned

Dec 21, 2019
1188: Why Some People Build Muscle Faster (Not Just Genetics), the Value of Adding High Reps to Your Workout, How Long to Rest Between Sets & MORE
01:17:32