Mind Pump: Raw Fitness Truth

MAPS Abs and Butt: https://mapsabsandbutt.com
Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15).
In this episode the guys break down why everyone should be using isometrics — covering the three types (yielding, overcoming and intra-rep), why they lower blood pressure better than any other form of exercise including medication, how they build strength specifically at the angle you train, how they reduce pain by up to 45% after just one rep, and why tendons strengthen faster with isometrics than traditional lifting. They also get into Adam's Caldera Lab pre-podcast skincare routine and why Sal noticed his skin on the big screen TV, the games kids used to play that are now banned from schools (butts up, Red Rover, baby britches), the Functional Patterns versus Layne Norton beef and why attacking other people in the fitness space is a losing brand strategy, the science of gratitude and how daily practice literally reshapes the structure of your brain, why a cortisol spike from exercise suppresses your next cortisol response making you more resilient all day, Justin showing up to look at a building covered in rock dust after moving four tons of stone alone, liposomal delivery technology and why it matters for creatine, curcumin and glutathione, and Adam's hibachi chef birthday party that took a very unexpected turn. Then they answer questions from Instagram on injury prevention for runners, how to avoid overeating while building muscle, protein for strength without size, and training around plantar fasciitis and a knee replacement.
SPONSORS
Caldera Lab (The Good serum): https://calderalab.com/mindpump
Code: MINDPUMP20 for 20% off. Adam discusses his pre-podcast skincare routine on air.
Rho Nutrition (liposomal creatine, curcumin, NAD+ and Glutathione): https://www.rhonutrition.com/discount/MINDPUMP
Code: MINDPUMP for 20% off everything. Deep dive on liposomal technology on air — why it matters more for some compounds than others and why it solves the creatine gut sensitivity problem.
LMNT (electrolytes): https://drinklmnt.com/MindPump
Free sample pack with any purchase, no code needed.
LINKS
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
 
0:00 - Intro
2:20 - Why everyone should use isometrics — and why they have been forgotten
5:12 - The three types of isometrics: yielding, overcoming and intra-rep
11:17 - Benefit 1: Isometrics lower blood pressure better than any other form of training
13:44 - Benefit 2: Strength at the specific angle — how to blast through sticking points
18:10 - Benefit 3: Pain reduction — 45% reduction after just one rep for tendon pain
19:23 - Benefit 4: Tendon strength builds faster with isometrics than traditional lifting
22:47 - Adam's Caldera Lab pre-podcast routine and what Sal noticed on the big screen TV
26:38 - Games kids used to play that are now banned — butts up, Red Rover and baby britches
30:10 - Functional Patterns vs. Lane Norton beef and why attacking people in fitness is a bad brand strategy
35:15 - The neuroscience of gratitude — how daily practice physically reshapes your brain
46:01 - Exercise cortisol spike suppresses your next stress response — why working out makes you more resilient all day
47:54 - Justin moving four tons of rock alone and the soreness that followed
53:20 - Liposomal technology deep dive — why it matters for creatine, curcumin and glutathione
55:59 - Adam's hibachi birthday party that took a very unexpected turn
1:03:18 - Q&A: Best exercises to prevent injury for runners
1:06:08 - Q&A: How to avoid overeating while trying to build muscle
1:08:15 - Q&A: Does a man who wants strength but not size need one gram of protein per pound?
1:10:44 - Q&A: Training around plantar fasciitis and a knee replacement — unilateral or full body?

MAPS Abs and Butt: https://mapsabsandbutt.com
Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15).
Bret Contreras — the man who invented the barbell hip thrust — joins the guys to talk glute building, training longevity and why genetics matter more than most trainers will admit. They also get into his rotating periodization system, the new research on upper vs. lower glute targeting, and why hip thrust beats squats for most people. Plus Bret opens up about being single at 50 and what therapy taught him about relationships.
SPONSORS
Legion (supplements): https://buylegion.com/mindpump
Code: MINDPUMP — new customers buy one get one 50% off, returning customers get 20% cash back. Third-party tested, clinical doses.
 
GUEST LINKS
Bret Contreras: https://www.instagram.com/bretcontreras1
Booty by Bret: https://www.instagram.com/bootybybretofficial
 
LINKS
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
 
0:00 - Intro
2:05 - Can anyone build a great butt? Bret explains why genetics determine 60% of the outcome
8:03 - Sacral slope, intramuscular fat, insertion points and fat distribution — the real variables
10:14 - Why quad dominant people cannot feel squats in their glutes — and the isometric fix
13:47 - New research: isometric training at stretch produces the same hypertrophy as leg extensions
21:57 - How Bret applies isometric work with clients and why eccentrics don't fatigue the same way
31:31 - How important is getting stronger? The research on strength and hypertrophy has finally caught up
34:11 - Why Bret's San Diego squad got more injured than his Fort Lauderdale squad — and the lesson
39:37 - Training around pain instead of through it — the real key to longevity in the gym
48:56 - Squats vs. hip thrust — why hip thrust wins on frequency, not on muscle activation
53:17 - Bret's rotating periodization system — switching the focus lift every four weeks
58:37 - New research: you can target upper vs. lower glute max through movement selection
1:01:00 - The permanent glute specialization template — 36 sets per week for glutes in 3 days
1:18:33 - Dating as a trainer surrounded by bikini models — Bret opens up about being single at 50
1:27:02 - Therapy, Gottman, Arthur Brooks and why Bret thinks purpose is the real secret to happiness

MAPS Abs and Butt: https://mapsabsandbutt.com
Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15).
In this episode the guys break down 5 lessons from bodybuilders that everyone should learn — mind muscle connection and why feeling the target muscle is a learnable skill that changes everything, the pump as a signal for hydration, recovery and muscle connection rather than just an ego boost, Lee Haney's principle of stimulate don't annihilate and why bodybuilders pioneered recovery science, why protein was ridiculed for decades before the rest of the world caught up, and why bodybuilders sleep more than almost any other athlete category and how it drove early recovery science. They also discuss Sal's coaching group chat on sleep and training decisions, why probiotics have moved into Sal's top tier supplements alongside creatine and multivitamins, how GLP-1 users are now spending four times more on fitness than non-users and why trainers should embrace this rather than fear it, the fascinating data on how long it takes to lose muscle and strength after stopping training .
 
SPONSORS
Seed Daily Synbiotic: https://seed.com/mindpump
Code: 25MINDPUMP for 25% off your first month. Sal now considers probiotics a top-tier supplement alongside creatine and multivitamins — discussed at length on air.
Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26
Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic. Breaks down acetaldehyde in the gut. Sal does a deep dive on how acetaldehyde works in the body and why the liver alone can't handle it all.
Kion (essential amino acids): https://getkion.com/mindpump
20% off automatically applied at checkout. 40% leucine-enriched formula for muscle protein synthesis.
 
LINKS
Submit a live caller question: https://mplivecaller.com
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
 
0:00 - Intro
1:09 - 5 lessons from bodybuilders everyone should learn
5:38 - Lesson 1: Mind muscle connection — the skill that separates good training from great training
9:29 - Lesson 2: The pump — why it signals more than just a good workout
12:44 - Lesson 3: Stimulate don't annihilate — Lee Haney and why bodybuilders pioneered recovery science
16:14 - Lesson 4: Protein — bodybuilders were right decades before the rest of the world caught up
18:29 - Lesson 5: Sleep — why bodybuilders sleep more than almost any other athlete
19:21 - Sal's coaching group chat — why his friend is doing 36 sets and still leaving gains on the table
26:19 - Why probiotics have moved into Sal's top tier supplements alongside creatine
29:46 - GLP-1 users spend four times more on fitness — and why trainers should embrace this
35:37 - The future of gyms as social hubs and what that means for the fitness industry
40:53 - How long it actually takes to lose muscle and strength after you stop training
52:07 - In-N-Out removing artificial dyes and seed oils and why fitness people shouldn't scoff at incremental wins
1:01:31 - Caller: Patricia (Utah) — 23-year-old, 150 pounds, 15% body fat, competitive soccer background, wants to build a strong foundation, gets MAPS Powerlift
1:08:40 - Caller: Vanessa (Colorado) — 43-year-old, post-menopausal, built 8 pounds of muscle, reverse dieted from 1850 to 2400 calories, needs to keep going, gets coaching referral
1:18:10 - Caller: Caylee (Arizona) — going back to school, worried about losing muscle when training drops, gets MAPS 15 and learns she needs more calories not less
1:27:02 - Caller: Gabby (Australia) — 31-year-old former fashion model, 12 years of eating disorder history, now free, building muscle for the first time, gets MAPS Powerlift

mapsabsandbutt.com
use code LAUNCH for 40% off
BONUS: If you buy MAPS Abs & Butt - on the next page you get to pick Muscle Mommy 15 or Muscle Mommy for free. Your Choice.
INCLUDED: The Butt Building Diet Guide & Women's Supplement Guide & At-Home Version (Dumbbells only)
You want round, full glutes and a tight waist. So why is what you're currently doing making neither happen? In this episode of Mind Pump Show, Sal, Adam, and Justin tear apart the most common mistakes women make when trying to build their glutes, starting with the big one: eating 1,200 calories and calling it a fitness plan. Spoiler, your glutes cannot grow on blueprints alone. You need the actual building materials.
0:24 Episode overview: building round glutes
1:15 MAPS Abs and Butt launch offer
1:30 Mind Pump merch store plug
1:49 The core facts about glute growth
2:14 Common avatar: chronic undereating
4:47 Why excess cardio kills glute gains
7:59 Wrong exercises: kickbacks vs. compound lifts
9:22 How to strength train properly: sets and rest
10:39 Quad dominance and programming fixes
18:27 Optimal protein for muscle building
20:31 The build, feed, reveal framework and Q&A
23:56 Best carb and fat sources for building

MAPS Abs and Butt: https://mapsabsandbutt.com
Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15).
 
In this episode the guys break down the low reps vs. high reps debate — covering why both build muscle equally when intensity is matched, why low reps build maximal strength better and high reps build strength endurance, why low reps are easier to recover from, and why doing both in phases produces the best long term results. They also get into Sal starting SS-31 peptide and why he is noticing similar energy and clarity benefits to MOTS-C, Adam microdosing GLP-1 for psoriasis and inflammation and the emerging studies on autoimmune and addiction applications, a new pill that reduces sleep apnea breathing events by 44% by targeting neuromuscular dysfunction, the history and bizarre fashion resurgence of the merkin, a study showing HEPA air filters improved executive function by 12% in 30 days, otter attacks being more serious than anyone expected, Adam's daughter calling her bikini top a boob mask, Manukora as part of the anti-viral immunity stack, a nationwide homeschool study showing 25-29 percentile point improvements across all subjects, and pickleball hitting 479% growth. Then they coach live callers submitted through mplivecaller.com.
 
Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com
1.9 NASM CEUs
 
SPONSORS
 
Vita Bella / MP Hormones: https://mphormones.com
Book a complimentary 10-minute consultation to find out if Vita Bella is right for you. SS-31 peptide and MOTS-C now available. BPC-157 back in stock. GLP-1 microdosing for inflammation and autoimmune conditions discussed on air.
Or use code MINDPUMP365 to start your annual membership and receive a free blood panel and gift.
 
Manukora Manuka Honey: https://manukora.com/MINDPUMP
Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit. Discussed on air as part of the anti-viral immunity stack alongside NAD, glutathione, zinc, elderberry and thymus alpha.
 
Hiya (kids' multivitamin): https://hiyahealth.com/MINDPUMP
50% off first order. Zero sugar, non-GMO, vegan, allergy-free. The only kids multivitamin the guys recommend.
 
LINKS
 
Submit a live caller question: https://mplivecaller.com
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
 
SPOTIFY TIMESTAMPS
 
0:00 - Intro
2:29 - Low reps vs. high reps — why both build muscle and what makes them actually different
8:08 - Low reps build maximal strength and are easier to recover from — the mechanism explained
9:26 - High reps build strength endurance and are better for lagging body parts
10:42 - Why you should do both in phases rather than mixing them every workout
19:28 - SS-31 peptide — Sal starts it and compares it to MOTS-C for mitochondrial energy
22:01 - Adam's GLP-1 microdose experiment for psoriasis — inflammation down, no weight loss
28:52 - New pill reduces sleep apnea breathing events by 44% — neuromuscular dysfunction explained
31:22 - The merkin — its bizarre history and high fashion resurgence
34:46 - HEPA air filter study — 12% improvement in executive function in 30 days
38:12 - Otters are more dangerous than you think — the Lake Tahoe attack
40:00 - Adam's daughter calls her bikini top a boob mask
46:40 - Manukora as part of the anti-viral immunity stack
52:20 - Homeschool study — 25-29 percentile points higher across all subjects
1:01:38 - Caller: Mark (Wisconsin) — wants to compete in strongman, needs a new fitness goal
1:12:15 - Caller: Leah and Audrey (Wisconsin) — mother and daughter, wrestling athlete, off-season programming
1:31:54 - Caller: Liz (Utah) — aqua fitness instructor for seniors, also dealing with her own joint pain in perimenopause
1:48:29 - Caller: Justin (Florida) — Marine Corps vet, PTSD, bicep tendon rupture, gets 2 months free concierge coaching