Mind Pump: Raw Fitness Truth

In this episode the guys break down the six best lifts for athletic fitness — the movements that translate directly to real world performance, sport and everyday life. They cover lunges and sled work, the standing overhead press, trap bar deadlift, one arm rows with rotation and pull ups, hanging leg raises done correctly, and band and cable chops for rotational power. They also reminisce about their worst business failures — Sal's second studio location that cost him 75K to break the lease, Adam's mobile car detailing hustle, Justin's app build, and Doug's story of losing his entire Japan savings to a fraudulent investment group that got raided by the IRS mid-call. Then they answer questions from Instagram on Bulgarian split squat imbalances, swapping exercises in MAPS 15 Powerlift, which program fixes imbalances and unlocks squat depth, and how to pair sprint intervals with strength training.
No BS 6-Pack Formula: https://nobs6pack.com
Code: 6PACK for 50% off. Full ab building system with two phase blueprints and video demos by Sal. $28.50 after discount.
SPONSORS
Rho Nutrition (liposomal creatine, NAD+ and Glutathione): https://www.rhonutrition.com/discount/MINDPUMP
Code: MINDPUMP for 20% off everything. Liposomal creatine discussed on air as the fix for people who experience bloating from regular creatine.
Paleo Valley (grass-fed fermented meat sticks): https://paleovalley.com/mindpump
15% off automatically applied at checkout, no code needed.
Our Place (non-toxic cookware): https://fromourplace.com
Code: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, forever chemical free, 100 day trial with free returns.
LINKS
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
0:00 - Intro
2:28 - 6 best lifts for athletic fitness
3:25 - Lunges and sled work — triple extension, split stance and why sled is the most accessible power exercise
8:09 - Standing overhead press — the squat of the upper body and how it reveals your whole body strength
10:22 - Trap bar deadlift — why athletic coaches prefer it over conventional for most sports
14:38 - One arm rows with rotation and pull ups — pulling strength and the rotational component most programs miss
16:31 - Hanging leg raises — how to do them correctly and why they matter for every athletic movement
18:25 - Band and cable chops — rotational and anti-rotational power for sport
21:15 - Worst business failures — studios, apps, car detailing and Doug's IRS raid story
50:13 - Rho liposomal creatine solving the bloating problem for women
51:43 - Justin's Yellowstone trip and the bear world grizzly feeding park
59:25 - Paleo Valley fermentation process and the Truckee cabin bear break-in story
1:01:22 - Q&A: Bulgarian split squat imbalances — how to even out a weaker leg
1:04:41 - Q&A: Swapping exercises in MAPS 15 Powerlift with weaker lift variations
1:05:47 - Q&A: Best MAPS program for fixing imbalances and unlocking squat depth
1:07:40 - Q&A: How to pair sprint intervals with strength training correctly

In this episode the guys break down how not to train your abs, covering the five biggest mistakes that keep people from ever seeing results from their core training. They cover why high reps are the wrong approach, how most people are using their hip flexors instead of their abs without realizing it, why short range of motion leaves gains on the table, why rest periods matter just as much for abs as any other muscle, and why avoiding obliques is one of the worst ideas in fitness. Sal shares how switching to resistance training for his abs within 60 days made them one of his best body parts.
 
No BS 6-Pack Formula:  https://nobs6pack.com
Code: 6PACK for 50% off. Full two phase ab building system with video demos by Sal. $28.50 after discount. 30 day money back guarantee.
 
SPONSORS
Super Patch:  https://mindpump.superpatch.com
No code needed. Use the URL for $30 off. Drug free wearable neurotechnology patch backed by over a dozen peer reviewed studies. Supports sleep, focus, energy, mobility, recovery and stress management.
 
LINKS
Mind Pump Store:  https://mindpumpstore.com
Maps Fitness Products:  https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
 
SPOTIFY TIMESTAMPS
0:00 - Intro
2:16 - How not to train your abs — the mistakes everyone makes
3:44 - Mistake #1: High reps — why this builds stamina not muscle
8:51 - Mistake #2: Flexing at the hips instead of the lumbar spine
14:28 - Mistake #3: Short range of motion and what a full range actually looks like
17:22 - Mistake #4: No rest between sets — why circuits kill your ab gains
19:38 - Mistake #5: Avoiding obliques — why this logic is completely backwards
22:57 - No BS 6-Pack Formula — the program designed to fix all of this

In this episode the guys break down the five steps to becoming the fittest you've ever been for life — not just for a season. They cover why fitness should improve your life rather than become your life, the importance of building strength for longevity, moving well and being able to play, and what realistic aesthetics look like for someone who actually has a life. Sal opens up about his own ongoing struggle with making fitness an idol, Adam talks about genuinely letting go of the all-or-nothing mentality, and Justin reflects on the identity shift from performance-based athlete to training for quality of life. They also get into the SpaceX IPO and the 4,000 overnight millionaires it will create, why politicians criticizing billionaires is frustrating, Olipop's origin story and 1.8 billion dollar valuation, the delta sleep inducing peptide Sal has been using, parasite infections being far more common than people think, and Adam shooting a squirrel that was eating his peaches. Then they coach live callers submitted through mplivecaller.com.
No BS 6-Pack Formula: https://nobs6pack.com
Code: 6PACK for 50% off. Full ab building system, two phase workout blueprints, video demos by Sal and a healthy diet guide. $28.50 after discount.
SPONSORS
Organifi: https://organifi.com/mindpump
Code: MINDPUMP for 20% off. Natural parasite cleanse combo (two bottles: one for the parasite, one to heal the gut). Discussed on air with Sal sharing his personal experience.
Olipop: https://drinkolipop.com/mindpump
Buy any two cans of Olipop in store (any flavor, any retailer) and they will pay you back for one. New flavors: Blackberry Vanilla and Raspberry Sherbet.
Zbiotics Pre-Alcohol Probiotic: https://zbiotics.com/MINDPUMP26
Code: MINDPUMP26 for 15% off first purchase (one-time or subscription, 3, 6 and 12-pack options).
LINKS
Submit a live caller question: https://mplivecaller.com
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
0:00 - Intro
3:20 - 5 steps to becoming the fittest you've ever been for life
5:03 - Step 1: Fitness should improve your life, not become your life
22:25 - Step 2: Build strength, why it matters more as you age
25:46 - Step 3 and 4: Move well and be able to play
26:38 - Step 5: What realistic aesthetics actually look like long term
33:26 - Sal is going back to jiu jitsu and his fears about walking in as a purple belt
42:43 - Parasite infections are more common than people think and Organifi's cleanse
53:28 - The delta sleep inducing peptide Sal has been using from MP Hormones
55:57 - SpaceX IPO, 4,000 overnight millionaires and the Elizabeth Warren reaction
1:00:36 - Caller: Daniel (Georgia) eating 1500 calories since high school, 30 year history of restriction
1:20:05 - Caller: Matilda (Singapore) doing everything right for a year but period has not returned
1:29:30 - Caller: Christina (Missouri) 51 years old, six day a week program, not progressing
1:37:31 - Caller: Olivia (Texas) active athlete trying to balance lifting with sports and Pilates

Get The No BS 6-Pack Formula: https://www.nobs6pack.com?htrafficsource=libsyn-organic&hcategory=MPSHOW&el=2885
This Episode discusses why visible six-pack abs are rare and emphasizes that abs are muscles that must be built while getting leaner through improved body composition, not just weight loss. It outlines a three-part approach: (1) track everything you eat and drink for seven days without changing habits to establish a true calorie baseline, then monitor waist or body-fat trends; (2) create a modest calorie deficit of about 500 calories, eat about 1 gram of protein per pound of target body weight, avoid heavily processed foods, and test removing bloat-triggering foods like gluten, dairy, eggs, or legumes; and (3) prioritize strength training over cardio to preserve muscle, and train abs with resistance, full range of motion, and moderate reps rather than high-rep endurance work. The episode also promotes the No BS Six-Pack Formula program and sponsor products.
 
This episode is brought to you by CRISP POWER
www.crisppower.com/mindpump
Go to www.crisppower.com/mindpump and use code mindpump for 10% off your order

00:00 Six Pack Reality Check 00:58 Build Abs Not Skinny 03:41 Track Calories Baseline 06:02 Avoid Tracking Mistakes 09:34 Cut Calories Add Protein 11:09 Beat Bloat Triggers 16:25 Strength Training Wins 18:16 Train Abs Like Muscle 21:46 Programs And Wrap Up

In this episode the guys break down five popular exercises that are almost always done wrong and sending people backward — jump boxes, hip abduction machines, circuits, renegade rows, and ultra high rep training. They also get into the science behind why ketone IQ works (mitochondrial efficiency, BDNF, and clean ATP production with no stimulants), Sal taking his wife to see the horror movie Obsession and deeply regretting it, the SpaceX IPO and the 4,000 new millionaires it will create overnight, 24 Hour Fitness removing basketball courts to add more weight room space, Jacob Collier and the guys' appreciation for elite musical talent, and Mind Pump offering 80% off select programs to high school coaches and teachers. Then they coach live callers submitted through mplivecaller.com.
 
Mind Pump Fitness Coaching: [ https://mindpumpfitnesscoaching.com
1.9 NASM CEUs
 
MAPS Anabolic Relaunch: https://mapsanabolic.com
Code: ANABOLIC for 50% off through the end of the month. Includes updated female blueprints, masterclass videos and three days of live coaching with Cole.
 
High school coaches and teachers: Email ann@mindpumpmedia.com to receive 80% off six curated MAPS programs for your students. Be sure to send your request from your school email address to qualify.
 
SPONSORS
 
Ketone IQ:  https://ketone.com/MINDPUMP
30% off subscription orders plus a free gift with your second shipment. Also available at Target stores nationwide.
 
Manukora Manuka Honey: https://manukora.com/MINDPUMP
Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit (MGO 850+ honey jar, 5 travel sticks, wooden spoon and guidebook).
 
LMNT (electrolytes): ttps://drinklmnt.com/MindPump
Free 8-count sample pack with any purchase. No-questions-asked refunds on all orders.
 
LINKS
 
Submit a live caller question: https://mplivecaller.com
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
 
0:00 - Intro
2:32 - 5 exercises that are almost always done wrong and sending you backward
3:12 - Jump boxes: the right way vs. how everyone actually does them
10:35 - Hip abduction machines: why they're not building your glutes
16:00 - Circuits: the one thing they're actually good for and why everyone misuses them
20:13 - Renegade rows: they're anti-rotation training, not a back exercise
21:31 - Ultra high rep training: when it stops being hypertrophy and becomes cardio
24:42 - Ketone IQ deep dive: BDNF, mitochondrial efficiency and why it's not a stimulant
27:15 - Sal takes his wife to see the horror movie Obsession and deeply regrets it
34:17 - SpaceX IPO and the 4,000 employees about to become overnight millionaires
39:46 - 24 Hour Fitness removing basketball courts to expand the weight room
44:13 - Mind Pump offers 80% off programs for high school coaches and teachers
54:18 - Caller: Katie (Maryland) training during a high risk pregnancy with placenta previa
1:08:29 - Caller: Karen (UK) 60 day check-in on MAPS Strong with shoulder injury and a cut plan
1:23:13 - Caller: Bianca (Texas) burned out teacher eating 1750 calories and getting nowhere
1:37:02 - Caller: Alyssa (Michigan) 60 day check-in rebuilding after overtraining and period loss