Mind Pump: Raw Fitness Truth

In this episode the guys break down the exact five-step formula to lose 15 pounds of pure body fat in 90 days — lifting 1-2 compound movements daily, walking after every meal, eating only whole foods, hitting 1g of protein per pound of body weight first, and perfecting sleep every single night. They also get into Joovv red light therapy and how Sal is using it on his jiu jitsu mat burns, red light improving eyesight and macular degeneration, the guys turning into old men (AC wars, slip-on shoes, grunting when they stand up), Doug's Butcher Box chuck roast stew recipe, the viral booty-was-medicinal post that was actually about pirate treasure, ancient civilizations and medicinal booty (not what you think), a Mexican vigilante duct-taping motorcycle thieves to street lights, Lorena Bobbitt revisited, and Sal getting duct tape stuck in his little brother's hair as a kid. Then they coach live callers submitted through mplivecaller.com.
MAPS Upper Lower: https://mapsupperlower.com
Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.
Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com
1.9 NASM CEUs
SPONSORS
Joovv (red light therapy): https://joovv.com/mindpump
Code: MINDPUMP for $50 off first purchase. Sal using it on jiu jitsu mat burns and discussing its benefits for eyesight and macular degeneration.
Butcher Box: https://butcherbox.com/mindpump
No code needed. Fourth of July special: free ribeyes for a year, or free ground beef or chicken breasts in every order for life, plus $20 off first box.
Hiya (kids' multivitamin): https://hiyahealth.com/MINDPUMP
50% off first order. Zero sugar, non-GMO, vegan, allergy-free. The only kids multivitamin the guys recommend for their own kids.
LINKS
Submit a live caller question: https://mplivecaller.com
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
0:00 - Intro
2:28 - Lose 15 pounds in 90 days — the exact 5-step formula
10:16 - Step 1: Lift 1-2 compound movements every single day
12:19 - Step 2: Walk for 10-15 minutes after every meal
14:29 - Step 3: Only eat whole foods — how this naturally cuts 400-700 calories
18:15 - Step 4: 1g protein per pound of body weight, eat it first
18:36 - Step 5: Perfect sleep every night — the study showing twice the muscle loss with poor sleep
21:46 - Sal using Joovv red light on jiu jitsu mat burns and its eyesight benefits
24:03 - The guys admit they're turning into old men — AC wars, slip-on shoes and naked in the locker room
47:03 - Doug's Butcher Box chuck roast stew recipe
49:25 - Ancient civilizations and the medicinal booty post — pirate treasure explained
53:40 - Mexican vigilante duct-tapes motorcycle thieves to street lights
1:03:35 - Caller: Kyle (California) — 10.5% body fat, slow gains, not sure if eating enough to bulk
1:10:49 - Caller: Heather (Minnesota) — 50-year-old ultramarathon runner training for a 100-miler, gets MAPS 15 Performance
1:21:07 - Caller: Jake (New Jersey) — 16 month check-in, 18 pounds of lean mass, baby on the way, needs lower volume plan
1:29:14 - Caller: Alex (Mississippi) — check-in update, nutrient deficiencies resolved, gets MAPS 15 Strong plus parasite cleanse recommendation

In this episode the guys break down exactly how to be able to do pull ups in 30 days — covering the daily low intensity practice method, why you need to drop all other back work, why eating more and sleeping consistently will accelerate your results, and how to set up your test day for maximum performance. They also discuss whether chemical sunscreens are actually causing more cancer than they prevent, a large UK Biobank study showing frequent sunscreen users had up to 292% higher melanoma rates, why Crisp Power protein pretzels are outperforming traditional protein snacks on satiety, and the guys' Father's Day stories — Sal's son giving him a blank trophy, Adam's perfect day including coffee in bed and a drive with Katrina, and Justin getting a violent massage from a big Chinese dude at the mall. Then they answer questions from Instagram on doing CrossFit and strength training simultaneously, progressive overload after 63, building a chest with chronic shoulder pain, and getting hired as an inexperienced new personal trainer.
 
MAPS Upper Lower: https://mapsupperlower.com
Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.
 
SPONSORS
 
Paleo Valley (grass-fed fermented meat sticks): https://paleovalley.com/mindpump
15% off automatically applied at checkout, no code needed.
 
Crisp Power (protein pretzels): https://www.crisppower.com/mindpump
Code: MINDPUMP for 10% off. Up to 28g protein per bag, zero added sugar.
 
Seed Daily Synbiotic: https://seed.com/mindpump
Code: 25MINDPUMP for 25% off your first month.
 
LINKS
 
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
 
0:00 - Intro
1:43 - How to do pull ups in 30 days — the exact method
4:53 - Step 1: Practice daily at low intensity — why this beats training them hard
13:33 - Step 2: Avoid all other back work for 30 days
15:30 - Step 3: Eat more — why a deficit kills this protocol
16:08 - Step 4: Sleep consistently every night
16:48 - Step 5: Set up your test day — take 4 to 5 days off first
25:17 - Chemical sunscreen study — 292% higher melanoma risk in frequent users
43:10 - Father's Day stories — trophies, cheese shops, massages and minivans
52:23 - Crisp Power on set — why Adam eats them almost every day
56:07 - Q&A: CrossFit 4 to 5 times a week plus a MAPS program — will it work?
1:01:53 - Q&A: Is there a limit to progressive overload training at 63?
1:04:33 - Q&A: How to build a chest when both shoulders have chronic pain
1:09:06 - Q&A: How to get hired as a new inexperienced personal trainer at Mind Pump

In this episode the guys break down exactly how to build the glutes, quads, and shoulders that women actually want — covering why you should train your priority body part first in the workout, how to shift volume away from other areas rather than just piling on more, why getting stronger in the big compound lifts like hip thrusts, squats, and overhead press is what actually builds muscle, why you have to eat in a surplus to build anything, and why balance still matters even when you're focused.
MAPS Upper Lower: https://mapsupperlower.com
Code: LAUNCH for 40% off. Women's blueprint included — emphasizes lower body, glutes and delts. Four day split, workout videos, exercise demos, coaching videos and live coaching with Cole.
SPONSORS
Rho Nutrition (liposomal creatine, NAD+ and Glutathione): https://www.rhonutrition.com/discount/MINDPUMP
Code: MINDPUMP for 20% off everything. Liposomal technology for actual absorption — discussed on air for gut-friendly creatine.
LINKS
Mind Pump Store: https://mindpumpstore.com
Maps Fitness Products: https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
0:00 - Intro
2:01 - How to build glutes, quads, and shoulders — the body women actually want
6:34 - Step 1: Prioritize the body part — train it first in every workout
11:10 - Why building delts gives women the arm and waist look they're actually after
12:48 - Step 2: Shift the volume — don't add more, trade it
15:38 - Step 3: Getting stronger is the key — compound lifts beat the burn every time
19:34 - Why female powerlifters have the best glutes in any gym
19:50 - Step 4: Eat to gain — you cannot build if you're always in a deficit
23:25 - Step 5: Still need balance — don't ignore everything else

In this episode the guys break down why 95% of people regain all the weight they lose — covering both the method (why cardio and starvation approaches are doomed from the start) and the mentality (the tyrant, the tyrannized, the rebel, and the robot). They also get into Sal's return from vacation and how coming back to Ketone IQ after a week and a half made him realize how well it actually works, feeding grizzly bears at Bear World near Yellowstone, the Toy Story 5 iPad villain and its zero effect on the kids who watched it, kids and freedom versus helicopter parenting, the guy who injected his own semen thinking it would heal his back pain, and a specific mushroom that makes everyone who eats it see the exact same tiny people. Then they coach live callers submitted through mplivecaller.com.
MAPS Upper Lower: https://mapsupperlower.com
Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.
Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com
1.9 NASM CEUs
SPONSORS
Ketone IQ:  https://ketone.com/MINDPUMP
30% off subscription orders plus a free gift with your second shipment. Also available at Target stores nationwide. Sal discusses noticing the difference after coming back to it post-vacation.
Super Patch:  https://mindpump.superpatch.com
No code needed, use URL for $30 off. Sleep patch discussed on air — REM sleep improvement tracked on Oura. Pain patch equivalent to Advil in peer-reviewed studies.
Dose for Your Liver:  https://dosedaily.co/MINDPUMP
Code: MINDPUMP for 25% off first month subscription. Clinically backed liquid liver supplement, zero sugar, zero calories, tastes like fresh squeezed orange juice.
LINKS
Submit a live caller question:  https://mplivecaller.com
Mind Pump Store:  https://mindpumpstore.com
Maps Fitness Products:  https://mapsfitnessproducts.com
Instagram: @mindpumpmedia
0:00 - Intro
2:54 - Why 95% of people regain all the weight they lose
8:07 - The method — why cardio and starvation create a miserable cycle that always ends in failure
12:44 - The mentality — tyrant, tyrannized, rebel and robot
18:51 - The solution — self-care as the driving force instead of self-punishment
29:22 - Ketone IQ — what Sal noticed after coming back to it post-vacation
30:09 - Feeding grizzly bears at Bear World near Yellowstone
35:36 - Toy Story 5 and the iPad villain — zero effect on kids who watched it
41:09 - Kids and freedom — helicopter parenting, e-bikes and letting go
49:15 - Super Patch sleep and pain patches — Sal explains the science to a skeptic ER doctor
51:07 - Europeans at the FIFA World Cup losing their minds over AC, free refills and BBQ ribs
57:17 - The guy who injected his own semen to cure back pain — and got an abscess
1:00:13 - This specific mushroom makes everyone who eats it see the same tiny people
1:02:22 - Caller: Carolina (New Hampshire) — lost and gained 600 pounds across her life, reverse dieting, mindset shift
1:25:47 - Caller: Michelle (Ontario) — complicated pregnancy, emergency C-section, low cortisol, getting back to training
1:34:06 - Caller: Sandy (Connecticut) — 60 day update, dramatically stronger, building church community, walking group idea
1:52:52 - Caller: Jackson (Florida) — 20 years training, herniated L5, post-mono, wants abs, ice cream maker

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

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

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


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

Sponsors: LMNT — drinklmnt.com/mindpump

Chapters: 0:00 Intro 0:23 Episode Overview and New Program Announcement 0:48 Sponsor: LMNT Electrolytes 1:31 Why Twice-a-Week Beats Once-a-Week: The Data 4:16 Strength Gains vs. Hypertrophy Gains at Different Frequencies 6:18 Why Fatigue Is the Enemy of Muscle Growth 7:02 Power Training and the Plyometrics Mistake 8:43 Real-World Flexibility of the Upper/Lower Split 9:45 Better Exercise Selection and Eliminating Junk Volume 14:05 Total Volume Defined: Sets, Reps, and Weight 20:22 Training Intensity: Stop Short of Failure 22:31 MAPS Upper Lower Program Details and Launch Offer