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Formerly the Muscle Expert Podcast. Ben Pakulski, the world’s top authority on intelligent muscle building and fat loss, gives us a simple-to-understand, deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies fo ...
 
The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym ...
 
Is It Possible to Lose Weight After 40? As you get older, your body goes through changes. Hormone levels start to fluctuate, affecting your metabolism and decreasing muscle mass. But this doesn’t mean that you’re condemned to live with those extra pounds for the rest of your life. Here are 5 secrets to permanent weight loss.
 
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Mind Pump: Raw Fitness Truth

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Mind Pump: Raw Fitness Truth

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

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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 fitne ...
 
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show series
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the superiority of sumo vs. conventional deadlifts, how to adjust macros to fit what’s right for the body, the distinction between mobility and the traditional end range, passive and static stretches, and the difference between sugar and artificial sweeteners on ou…
 
Anyone can get in shape, but designing your lifestyle is the key to sustaining it: sustainability should trump speed. In this highly requested solocast, Ben breaks down the high impact habits to prioritize creating your best body, and to easily make it long-lasting. Ready to be lean, healthy, and muscular for life? It doesn't have to be hard, it ju…
 
In this episode Sal, Adam & Justin cover how to get an effective workout when time is limited. It’s always TIME. (2:00) The problems with the “all or nothing” mindset. (4:26) The approach young trainers fail at. (9:20) Seven Ways to Get Great Gains in 30 Minutes or Less. (14:36) #1 – Master one movement. (15:35) #2 – HIIT training, done properly. (…
 
Interested in accessing movement fluidity, optimal performance, and nervous system synergy in your own training or your athletes' training? Both high achievers AND coaches can learn a lot from Andy O'Brien, a strength and health performance coach of over 25 years who has worked with numerous Olympic Gold Medalists, World Champions, and Major Sport …
 
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Fasted cardio is one of the best ways to burn body fat, but not the ways you might think. (4:35) The Ghislaine Maxwell trial that NO ONE is talking about and the Clinton/Epstein connection. (12:57) How we tend to ignore human behavior. (29:01) Min…
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the benefits of supersets, signs you’re not drinking enough water, using Viagra to improve the pump in the gym, and important lifts or movements that manual laborers should focus on to prevent injury. Mind Pump Fit Tip: The importance of elbow positioning when trai…
 
In this episode Sal, Adam & Justin discuss everything HIIT HIIT training season is here! (1:26) Busting the myths surrounding HIIT. (6:00) Who is HIIT training for? (7:36) How has HIIT training been abused? (9:24) HIIT Training Doesn’t Work (Unless You Follow These Steps). (13:49) Step #1 – Programming matters! (15:30) Step #2 – Have perfect form. …
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about partial reps vs. full range of motion for hypertrophy, the pros and cons of having a workout partner, the benefit of massage guns, cold tubs, and saunas for recovery, and the value of Glutamine as a supplement. Mind Pump Fit Tip: When it comes to fitness, more is N…
 
Feeling your attention being pulled in many directions, especially as the holidays have begun? Time management is a challenge for many of us in this day and age! Nir Eyal writes, speaks, and advises on how to get out of your own way, create simple habits to more effectively manage time, and ultimately become an indistractable human being -- a virtu…
 
In this episode Sal, Adam & Justin cover ten things a person should do to successfully lose a lot of weight. The psychological challenges of choosing to lose 100 pounds. (2:29) The Biggest Loser distortion of reality. (5:20) Ten Things a Person Should Do to Successfully Lose a lot of Weight. #1 – Hire a therapist or enlist someone you trust & who l…
 
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Understanding and navigating the complete sphere of health. (3:58) The unplugged vs the plugged in. How social media will impact our future societies. (18:55) The value of spirituality and meditation. (27:50) Adversity and fulfillment, the human condition. (32:45) C…
 
Are you performing at 80%, even when you train for 100%? Dan Garner has spent his career coaching elite athletes, and working with high performers, to find what he calls "performance anchors" -- Dan's term for hidden stressors that can have a slow-down effect on athlete training adaptations, and that can negatively impact anyone's optimal health jo…
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how much muscle an average genetics beginner can put on in a year assuming they’re following a MAPS program, whether tricep kickbacks are effective, if it is possible to get stronger while eating at maintenance, and why PT certification companies focus significantl…
 
In this episode Sal, Adam & Justin speak with Basecamp Co-Founder David Heinemeier Hansson about what’s wrong with the popular model of entrepreneurship. The terrible myths surrounding entrepreneurship. (1:50) The differences between Danish and American cultures. (5:41) How there are people who are more efficient with their time. (9:16) How he got …
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how much more progress can be made with four vs. three full-body workouts a week, the difference between a regular deadlift and a hex bar deadlift, whether isometrics build muscle and their utility in training, and advice for someone who wants to start online coach…
 
"The smarter you are, the harder your brain can work against you" - Christian Thibaudeau. As a renowned strength coach for over two decades, Christian Thibaudeau approaches challenges as opportunities, and uses the nervous system as a way to help determine ideal exercise programming and nutrition. In this honest, tell-all episode, Christian shares …
 
In this episode Sal, Adam & Justin cover eight ways to successfully avoid packing on fat over the holidays. Eight Holiday Objective Strategies to Prevent Fat Gain. (3:12) #1 – You bring a healthy dish. (4:05) #2 – Organize family physical activity. (6:28) #3 – Fast before the holiday meal and after. (11:37) #4 – Prioritize essential macronutrients.…
 
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: How to manipulate rest periods for adaptation. (4:53) Dad life updates with the guys. (10:54) Making the argument that genetically modified humans will be a good thing. (23:21) Fun Facts with Justin: The “Suicide Plant” in Australia has the most p…
 
Have you ever found yourself procrastinating, self-sabotaging, or stuck in a cycle of habits that do not ultimately serve you? What would it look like if you did things differently? Elliot Roe is a hypnotherapist who has worked with thousands of high performers to get to the root of learned behaviors and fears, unlock flawed beliefs, and ultimately…
 
Is It Possible to Lose Weight After 40? As you get older, your body goes through changes. Hormone levels start to fluctuate, affecting your metabolism and decreasing muscle mass. But this doesn’t mean that you’re condemned to live with those extra pounds for the rest of your life. Here are 5 secrets to permanent weight loss. . READ FULL ARTICLE >>>…
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about home gym hamstring workouts, how to back squat more weight, ways to add kettlebell swings into a program, and the age where eating in a caloric surplus is no longer recommended. Mind Pump Fit Tip: Fasting is terrible for fat loss. (5:29) Is Beyond Meat falling out …
 
In this episode Sal, Adam & Justin cover some of the best exercise combinations for each part of the body. Eight Exercise Combinations for the average-consistent fitness consumer. (2:40) #1 – Legs: Barbell Squat to Romanian Deadlift. (5:43) #2 – Back: Barbell Row to Pull Up’s. (9:59) #3 – Chest: Press to a Fly. (15:58) #4 – Shoulders: Standing Over…
 
In this episode, Sal, Adam & Justin discuss doing only the big 4 lifts with no other accessories, what broscience still holds true today, how to know when you're training too much for your goals, and ways to deal with protein farts? Mind Pump Fit Tip: Frequency, volume, intensity, and their inverse relationship when it comes to your workouts. (4:59…
 
In this episode, Sal, Adam & Justin cover the importance of mobility for injury prevention, improved productivity, and improved workouts. How pain today is much more connected to not moving enough. (2:11) What made Adam stop his boot camp business and focus more on making people feel good. (4:44) The two biggest flaws with how people approach their…
 
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. The master antioxidant, Glutathione. (5:46) Organifi Pumpkin Spice Gold Juice Lattes > Starbucks Pumpkin Spice Lattes? (9:30) Have some tea with your sugar. (10:50) Why Mind Pump invests in certain companies. (13:57) Baby Aurelius loves the sled push and how Justin …
 
Ready to break out of the status-quo training methodologies that are so commonly seen in the fitness industry? Dr. Pat Davidson breaks down the journey from unconscious incompetency to automatic competency in this interview that takes a functionally integrated systems approach to training. Dr. Davidson's in-depth perspectives are a breath of fresh …
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the difference between having muscle & being strong, whether the seated dumbbell shoulder press should be done at a slight incline or at 90 degrees, if it is harder for the average person to gain muscle without gaining fat or lose fat without losing muscle, and how…
 
In this episode Sal, Adam & Justin speak with Zack Abbott, founder of ZBiotics, about the fascinating science of genetically modified bacteria and health. What is the microbiome? (3:27) Why is our mood affected by our gut? (4:58) How complex is this area of science? (11:04) What do we know about the microbiome and performance? (16:11) The interesti…
 
"What are the fundamental programmed roots of your subconscious that gave rise to the identity of who you think you are, that is the precursor to all your thoughts, feelings, actions... and now, the outcome that you have?" -Peter Crone. Is it possible to reverse engineer freedom by unwinding your own belief systems? Can becoming aware of your own p…
 
In this episode, Sal, Adam & Justin discuss whether there is an optimal body fat percentage for building muscle, advice for someone who tends to hop between training programs and diet plans, the benefits of intra workout food & drinks, and how to get over the fear of failing when wanting to become an entrepreneur. Is the pump sometimes overrated? (…
 
In this episode Sal, Adam & Justin speak with Dr. Jordan Shallow about muscle, pain and his training certification. What made him want to take on a coaching certification? (2:42) Do we have the ability to out structure bad function? (7:20) The misconception around the definition of stability. (13:00) Why theoretical knowledge without proper applica…
 
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. The benefits of the sled for fitness and muscle gain. (4:40) How young is too young for social media? (8:10) Did Aurelius inherit Sal’s dancing ability? (24:45) Dad life stories with the guys. (26:13) Trick or Treating with the Mind Pump crew. (29:16) Why throwing m…
 
In this episode, Sal, Adam & Justin discuss raised heel squats for quad development, Mike Mentzer’s heavy-duty training, the top 10 essentials for building a home gym, and the myths and facts on apple cider vinegar. The ketogenic diet, the benefits, and the drawbacks. (3:57) Mind Pump’s most fascinating personal training clients. (7:34) Justin’s jo…
 
In this episode Sal, Adam & Justin cover some of the best explosive movements you can do for all parts of your body. The misunderstanding around explosive training. (2:43) Stop blaming your age. (7:48) The difference between strength and power. (11:16) What you practice is what you get. (16:16) Defining fast-twitch versus slow-twitch muscle fibers.…
 
If you have recently found it difficult to obtain objective information to inform your own important decisions, this episode is for you. Anthony G. Jay, PhD and Ben hone in on facts about DNA, viruses, and vaccination. Dr. Jay brings a wealth of information, cultivated from years of lab research, about both the human body and the medical system. An…
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about exercise they dislike but do regularly because they know how beneficial they are, what to do during rest times between sets, the difference between white rice and brown rice, and how much sugar a day is too much. The most impactful teachers the guys had growing up.…
 
In this episode Sal, Adam & Justin cover eight was to ensure an amazing pump when you work out. Hack your pump. (2:14) Eight Ways to Get the BEST Muscle Pump. #1 – Stay hydrated. (4:18) #2 – Eat carbohydrates 2-3 hours going into your workout. (13:04) #3 – Get good sleep. (17:55) #4 – Do higher reps. (22:35) #5 – Slow down your tempo. (23:46) #6 – …
 
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads live via Zoom. Fat cells are found to play a central role in cognitive decline. (5:30) Disney satire. (14:24) Shout out to Dads on Duty. (18:46) Mind Pump on effective child discipline. (20:20) Justin is the ultimate ‘flatlander’. (28:47) Vuori now sells flannel! (30:30) Sal …
 
How can you effectively build new positive habits into your life? How can you adhere to the small steps needed to achieve big goals? Today's guest, Dr. BJ Fogg, is an expert in changing behavior for lasting impact. Dr. BJ Fogg is a behavior scientist at Stanford, and the founder of the university's Behavior Design Lab. BJ created the Tiny Habits® m…
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to know when you have reached your genetic potential, whether you can over-consume protein, if it is normal to progress on some lifts but regress on others at the same time, and if it is true certain vegetables are toxic. Another great forgotten exercise. (4:05…
 
In this episode Sal, Adam & Justin discuss the favorite exercises of top bodybuilders. How certain bodybuilders are known for their particular body parts. (2:07) The Body Part Most Known from the Best Bodybuilders and the Best Exercises for that Body Part. (4:37) The chest and Arnold Schwarzenegger. (5:00) The back and Franco Columbu with special m…
 
Looking for a step-by-step process to lose fat, and make it sustainable? Wondering what the biggest mistakes and misconceptions are in fat loss? In this solocast, I reveal that the process is simpler than we think... That all fat loss is, is a 2-step process with 4 influential factors... That it doesn't have to take hours a day, and it's all about …
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the top 3 training techniques for building muscle, how much water to drink daily, whether a week without training is beneficial, and if knee sleeves are necessary. The underrated benefits of the sled drive. (6:13) Eugene Teo stirring up controversy once again. (9:2…
 
In this episode, Sal, Adam & Justin cover scenarios where lifting light actually produces better results. The advantages/disadvantages of training men versus women. (2:21) Seven Scenarios When Lifting Light Actually Builds More Muscle. (7:30) #1 – Correctional or Rehab. (8:08) #2 – Training for the Pump. (15:13) #3 – Isolating Specific Muscles. (22…
 
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. How the dumbbell pullover is a foundational movement. (5:19) Jordan Shallow has a vocabulary and brain like no other. (8:11) What will be more popular, biohacking/genetically modifying your body or going virtual? (14:49) Economic ignorance and the propaganda machine…
 
At age 26, my first-ever mentor and role model, Alvin Brown, was the ultimate representation of a man who had achieved true greatness in all areas of his life: family, business, health and fitness. This live studio-recorded conversation with Alvin continues our Muscle Intelligence Podcast focus on the highest levels of human potential! Over a decad…
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises for building the back, the difference between mobility and flexibility, the best time to train the core and how often, and what supplements should not be taken together. Another study confirmed the validity of sarcoplasmic hypertrophy. (4:06) One…
 
In this episode, Sal, Adam & Justin cover the most effective butt building exercises. Why is the butt a muscle that everyone focuses on? (2:54) The challenges people face in building their butt. (6:44) The reasons why your butt is NOT responding. (9:23) The importance of frequency and emphasizing the RIGHT exercises. (16:40) The Best Exercises You …
 
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether fasted cardio really makes a difference, the effect former steroid or growth hormone use has on your current muscle growth, the benefits in adding bands or chains on the big 3, and whether getting a pump does anything for hypertrophy. Startling statistics f…
 
In this episode, Sal, Adam & Justin speak with former CrossFit champion and gym owner Jason Khalipa about the challenges of running gyms during shutdowns and ongoing uncertainty. Unpacking the pivots made since the beginning of the pandemic? (1:50) Utilizing their likeness with their license program. (5:25) What were the biggest differences he saw …
 
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