2890: Speed Training for Athletes | How to Sprint Faster Without Getting Hurt w/ Brian Kula

2893: The 5 Best Forms of Cardio Ranked From Worst to Best (The Results Will Surprise You)

MAPS Upper Lower: https://mapsupperlower.com [http://mapsupperlower.com] Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down the top 5 ways to do cardio ranked from worst to best — running, HIIT, steady state, walking, and playing. Sal shares his return to jiu jitsu after nearly 20 years away, his brother-in-law going easy on him, and why he expects to drop 10-15 pounds of muscle doing it. They also get into California pressuring utility companies to issue contracts to LGBT-certified businesses and the certification process, a new study linking diabetes to a 60% higher risk of dementia and why strength training is the best prevention, Sal doing the Organifi parasite cleanse wrong, Sal's grandfather drinking gasoline to kill a tapeworm in Sicily, and Adam having a dream about Doug running a bunk bed rental business out of his six-car garage. Then they answer questions from Instagram on step-ups vs squats, strength training for a 13-year-old soccer player, whether you should stop heavy barbell lifts after 40, and the wildest gym stories from their careers as trainers. SPONSORS Troscriptions (Calm supplement): https://troscriptions.com/MINDPUMP [http://troscriptions.com/MINDPUMP] Code: MINDPUMP for 10% off your first order. Medical grade supplements. Calm discussed on air — Sal used it to fall asleep after jiu jitsu training. Organifi (natural parasite cleanse): https://organifi.com/mindpump [http://organifi.com/mindpump] Code: MINDPUMP for 20% off. Two-product protocol: parasite cleanse and gut healing formula. Day 1-3 and day 4-7 instructions available on the Organifi website. Our Place (non-toxic cookware): https://fromourplace.com [http://fromourplace.com] Code: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, titanium nonstick, forever chemical free, 100-day trial with free returns, free shipping on orders over $135. LINKS Mind Pump Store: https://mindpumpstore.com [https://mindpumpstore.com] Maps Fitness Products: https://mapsfitnessproducts.com [https://mapsfitnessproducts.com] Instagram: @mindpumpmedia 0:00 - Intro 2:22 - Top 5 forms of cardio ranked from worst to best 3:29 - Ranked #5 (worst): Running — why most people have lost the skill and get injured 9:50 - Ranked #4: HIIT — great data, appropriate for maybe 10% of people 12:35 - Ranked #3: Steady state — safe, appropriate, easy to abuse 13:54 - Ranked #2: Walking — longevity data is undeniable and anyone can do it 18:40 - Ranked #1 (best): Playing — why Sal put jiu jitsu back on the schedule after 20 years 23:22 - Sal's first night back at jiu jitsu — what worked, what didn't, and what's next 42:58 - Diabetes linked to 60% higher dementia risk and why strength training is the best prevention 44:39 - Organifi parasite cleanse — how to do the protocol correctly (Sal was doing it wrong) 48:49 - Sal's grandfather drank gasoline to kill a tapeworm in Sicily — it worked 53:09 - Adam's dream about Doug's bunk bed rental business in his six-car garage 58:21 - Q&A: Are step-ups a good substitute for squats? 1:01:12 - Q&A: Best program for a 13-year-old training for soccer season 1:04:34 - Q&A: Should you stop heavy barbell lifts after 40? 1:10:16 - Q&A: Craziest gym stories from working as trainers

2892: Upper Lower Split Workout | How to Build Muscle 4 Days a Week

In this episode the guys break down their brand new MAPS Upper Lower program — a classic four day bodybuilder split designed for people who want to shape, sculpt and build their body with more volume than a full body routine but without the intensity of programs like MAPS Aesthetic. They cover why the upper lower split is one of their personal favorite ways to train, how the three phase structure prevents plateaus, why the final phase ends with a five by five strength focus, and why they built separate men's and women's versions with different priority lifts. MAPS Upper Lower: ⁠ https://mapsupperlower.com⁠ [http://mapsupperlower.com] Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. At home dumbbell version included. SPONSORS Olipop: ⁠ https://drinkolipop.com/mindpump⁠ [http://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. New can designs. LINKS Mind Pump Store: ⁠ https://mindpumpstore.com⁠ [https://mindpumpstore.com] Maps Fitness Products: ⁠ https://mapsfitnessproducts.com⁠ [https://mapsfitnessproducts.com] Instagram: @mindpumpmedia 0:00 - Intro 2:08 - Introducing MAPS Upper Lower — what it is and who it's for 3:32 - Why the upper lower split produces great results and how it differs from full body 9:02 - Phase breakdown — rep schemes, set structures and why the program ends with five by five 16:20 - Why the final phase ends heavy instead of starting heavy like MAPS Anabolic 18:38 - Men's vs. women's versions — shoulder priority, glute priority and why they're different 20:10 - At home version and what equipment you need 21:11 - Live coaching with Cole

2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work)

In this episode the guys break down how to heal body dysmorphia — what it is, why it's especially common in the fitness industry, and five practical strategies to work your way out of it. They also get into Adam's appearance on Chalene Johnson's podcast and the conversations around gray market peptides and Retatrutide, a new study showing vitamin D and calcium supplements do nothing for bone strength without resistance training, the nuance around blood lipids and saturated fat, and how Scotland fans drank Boston out of beer during the World Cup. They also cover a fascinating discussion on Super Patch haptic technology, how Mind Pump first partnered with Vuori before anyone knew who they were, and Japan's incredible cultural approach to cleanliness. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula: https://nobs6pack.com [http://nobs6pack.com] Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos by Sal. $28.50 after discount. SPONSORS Vuori: https://vuoriclothing.com/mindpump [http://vuoriclothing.com/mindpump] 20% off first order, no code needed, automatically applied at checkout. Vita Bella / MP Hormones: ⁠https://mphormones.com⁠ [http://mphormones.com/] Go to https://mphormones.com and BOOK A COMPLIMENTARY 10 minute consultation with a membership specialist to find out if Vita Bella is right for you. Or use code mindpump365 to start your annual membership and get your free blood panel and Gift. Consultation: entry: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation?uuid=ff3ae3e9-7828-4d4b-be06-7d8d68ba2929 Super Patch: https://mindpump.superpatch.com [https://mindpump.superpatch.com/] No code needed, use URL for $30 off. Haptic technology patches backed by over a dozen peer reviewed studies. Pain, sleep, performance, focus and more. Seed Daily Synbiotic: https://seed.com/mindpump [https://seed.com/mindpump] Code: 25MINDPUMP for 25% off your first month. LINKS Submit a live caller question: https://mplivecaller.com [https://mplivecaller.com] Mind Pump Store: https://mindpumpstore.com [https://mindpumpstore.com] Maps Fitness Products: https://mapsfitnessproducts.com [https://mapsfitnessproducts.com] Instagram: @mindpumpmedia 0:00 - Intro 2:48 - How to heal body dysmorphia — what it is and why it's so common in fitness 14:01 - Strategy 1 and 2: Get comfortable being uncomfortable and outsource your routine to a coach 19:41 - Strategy 3 and 4: Focus on a healthy objective metric and stop studying the mirror and scale 23:50 - Strategy 5: Create and strengthen healthy replacement behaviors 24:41 - Adam on Chalene Johnson's podcast — gray market peptides and the Retatrutide misconception 35:46 - New study: Vitamin D and calcium supplements do nothing for bone strength without lifting 38:37 - Blood lipids, saturated fat and why one bad marker in an otherwise healthy person is not the whole story 46:01 - Scotland fans drink Boston out of beer, ugly Ferrari, Japan fans clean the stadium after a loss 52:49 - Super Patch haptic technology — Sal explains it to a doctor friend who was skeptical 58:37 - How Mind Pump first partnered with Vuori before anyone knew who they were 1:03:24 - Caller: Alex (Washington) 60 day check-in — lost 20 pounds, strong metabolism, gets MAPS Powerlift 1:20:12 - Caller: Amber (Texas) — eating disorder history, still on GLP, hysterectomy in August, needs to bulk 1:32:23 - Caller: Kennedy (Missouri) — work accident trauma, six foot 180 pounds targeting 165, gets MAPS Performance 1:46:42 - Caller: Sophie (UK) — husband's recurring back pain and sciatica, sleep and stress are the root cause

2890: Speed Training for Athletes | How to Sprint Faster Without Getting Hurt w/ Brian Kula

In this episode the guys sit down with elite speed and performance coach Brian Kula of Kula Sports Performance, the man who has trained Christian McCaffrey since he was 13 years old, Saquon Barkley, AJ Brown, and dozens of other professional and Olympic athletes. Brian breaks down his Bounce Fire system for building safe running mechanics from the ground up, why strong athletes like Sal who never sprint are actually at higher injury risk than deconditioned ones, how the nervous system is the real reason hamstrings pull, why cold plunges can shut down the nervous system for up to 24 hours before a game, the best strength training exercises for speed including trap bar deadlifts and overcoming isometrics, how he uses force plates and grip strength to gauge recovery, the role genetics play in athletic potential, why gymnastics is the best base sport for young kids, and the ACL injury connection to the menstrual cycle that most coaches don't know about. Kula Sports Performance: https://www.kulasp.com ETS Performance: https://etsperformance.com No BS 6-Pack Formula: https://nobs6pack.com Code: 6PACK for 50% off. Full two phase ab building system with updated videos and demos. SPONSOR Butcher Box: https://butcherbox.com/mindpump No code needed. New users choose free thick cut ribeyes, top sirloin, or ground beef and bacon for a year plus $20 off at checkout. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 3:31 - Running is a skill and why the injury rate is so high 6:06 - The Bounce Fire system — Brian's 25-year progressive running mechanics method 12:20 - Why reaching with your stride is the real cause of most hamstring pulls 15:44 - Sal's hamstring pop story and why strong athletes who never sprint are highest risk 20:28 - Recovery tools — force plates, fly tens and structured periodization 30:08 - Best strength exercises for speed — trap bar deadlift, box squat and overcoming isometrics 37:09 - Biggest changes in athletic training over 30 years and what went wrong with functional training 40:07 - Female ACL injury rates and the menstrual cycle connection nobody talks about 43:14 - CO2 paste recovery technology — why Brian thinks it beats hyperbaric chambers and cold plunges 51:00 - Biggest mistakes young athletes and coaches make and the multi-sport debate 1:00:25 - Stories from coaching Saquon, McCaffrey, AJ Brown and what separates elite athletes

2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately)

In this episode the guys break down the seven best muscle building exercises you have probably never done — the bent press, circus press, Zottman curls, weighted windmills, heavy overhead carries, heavy trap bar farm walks, and tibialis raises. They also get into AI being used to expose congressional stock trading corruption (56% of congressional stock purchases are on companies directly impacted by bills they later voted on), the whey protein shortage and a new manufacturing technique that makes it taste even better, the history of sketchy old school supplements like Hot Stuff and what was actually in them, old school protein shakes from the Weider era, and LMNT's new lemonade iced tea flavor. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula: https://nobs6pack.com Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos . Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUsSPONSORS Legion (protein bars and supplements): https://buylegion.com/mindpump Code: MPB2G1 for buy 2 get 1 free. Kion Aminos: https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. LMNT (lemonade iced tea): https://drinklmnt.com/MindPump Free 8-count sample pack with any purchase, no code needed. New lemonade iced tea flavor discussed on air — 50mg caffeine, no sugar. 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. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 3:08 - 7 best muscle building exercises you have never done 7:34 - The bent press — how Arthur Saxon pressed 370 pounds overhead with one arm 10:30 - The circus press — the one arm push press that builds shoulders fast 12:19 - Zottman curls — the forgotten arm builder that bulletproofs your elbows 13:44 - Weighted windmills — the best exercise Sal had never done that fixed his SI joint 15:40 - Heavy overhead carries — how walking with weight overhead changed the guys' pressing strength 19:11 - Heavy trap bar farm walk — why carrying 500 pounds makes everyday life feel easy 21:24 - Tibialis raises — the dumbest simplest fix for shin splints that actually works instantly 24:04 - Legion chocolate peanut butter Rice Krispie bars and GLP users who struggle to hit protein 25:10 - AI exposes congressional stock trading — 56% of purchases tied to bills they voted on 35:09 - Retail investors now make up 20% of market trading volume and its impact 37:18 - Leucine is the trigger — why your EAA supplement is probably underdosed where it matters 40:05 - Whey protein shortage and a new manufacturing technique that makes it taste better 44:54 - Old school supplements — Hot Stuff, pro hormones and what was actually in them 51:10 - 1988 study — frail 88-year-olds gained 174% average strength in 8 weeks with no injuries 58:05 - Caller: Bobby (New Jersey) — truck driver, GLP off-ramp, normalized bloodwork at 55, needs a build phase 1:08:44 - Caller: Casey (North Carolina) — Hashimoto's, weekend gluten cheats, overtraining, gets Maps 15 1:23:29 - Caller: Sharon (Connecticut) — hypermobility, POTS, MCAS, gets Maps Starter with isometric modifications 1:36:43 - Caller: Renee (Hawaii) — DV survivor, hysterectomy next week, bikini competitor goals, gets free coaching and certification course