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 @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
2835: How To Get Stronger Than You've Ever Been
MAPS PPL: https://mapsppl.com?htrafficsource=spotify-organic&hcategory=MPSHOW&el=2835
Joovv: https://joovv.com/mindpump
You want to hit PRs you've never hit before? This episode is your 90-day blueprint to becoming the strongest version of yourself... and we're breaking down EXACTLY how to do it. Pick a couple lifts, follow our advice, and many of you are gonna set new personal records. Here's what most people get wrong... they think variety is the answer. They think training five or six days a week is the key. They think bodybuilding-style workouts will get them strong. WRONG. The truth? Less variety, more skill practice, strategic heavy AND light days, and cutting your training down to three days a week is what actually moves the needle. We've seen it over and over, callers training five days a week, stuck on their lifts, and all we do is cut their volume in half... and they come back STRONGER. But programming is only part of the equation. You need the nutrition dialed in too, and that means adding 500 calories to what you're eating now, hitting a gram of protein per pound of bodyweight, and prioritizing SLEEP like your gains depend on it... because they do. Poor sleep is one of the greatest predictors of injury. Lock in these fundamentals for 90 days and watch what happens.
Key Topics
- Pick 1-2 compound lifts to focus on for 90 days
- Skill in the lift is the BIGGEST contributor to how much weight you can lift
- Train each focus lift twice per week: one HEAVY day (low reps, high weight) and one LIGHT day (speed-focused)
- Use resistance bands on light days to accelerate speed and power
- Limit training to 3 days per week
- Third training day should focus on support exercises that reinforce your main lifts (stability, isometrics, antagonist work)
- Add 500 calories daily to fuel recovery and strength gains
- Eat 1 gram of protein per pound of bodyweight
- Go to bed and wake up at the same time every day
- Aim for 8.5 hours of sleep to account for time falling asleep
Timestamps
0:00 Intro & MAPS PPL launch announcement
2:36 Pick 1-2 lifts to focus on for 90 days
4:24 Why skill matters MORE than muscle size
6:54 The bodybuilding variety trap
9:07 Practice lifts 2x per week
12:36 Using bands for explosive speed training
13:16 Train only 3 days per week
16:03 Support exercises
18:59 Nutrition
21:31 The #1 predictor of injury and performance