1640: Five Steps to Build Muscle Without Adding Fat

00:00 - MAPS Strong Giveaway
01:15 - Sal’s massive waste of time in pursuit of building muscle.
05:53 The challenges faced when trying to build muscle without adding body fat.
Five Steps to Build Muscle Without Adding Fat.
09:28 - 1 - You have to send the RIGHT signal to your body.
21:37 - 2 - You must go into a small surplus.
31:20 - 3 - Utilize mini periods of maintenance or cutting within a long bulking cycle.
38:33 - 4 - Track your lean body mass.
45:20 - 5 - Prioritize your sleep.
49:47 - BONUS: Use cardio as a tool.
Related Links/Products Mentioned
September Promotion: MAPS Performance and MAPS Suspension 50% off! **Promo code “SEPTEMBER50” at checkout**
www.mapsfitnessproducts.com/
Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
buylegion.com/mindpump
Osteopenia: When you have weak bones, but not osteoporosis
www.health.harvard.edu/womens-health/osteopenia-when-you-have-weak-bones-but-not-osteoporosis
The Importance of Exercise to Help Treat Osteopenia and Osteoporosis
universityhealthnews.com/daily/bones-joints/osteopenia-and-osteoporosis-exercises/
Mind Pump 1387: Turning Your Body Into A Fat-Burning Machine
mindpumppodcast.com/1387-turning-your-body-into-a-fat-burning-machine/
5 Most Important Exercises for Muscle Growth in an Effective Routine - Mind Pump Blog
www.mindpumpmedia.com/blog/5-most-important-exercises-for-muscle-growth-in-an-effective-routine
Mind Pump 1612: Everything You Need To Know About Sets, Reps & Rest Periods
mindpumppodcast.com/1612-everything-you-need-to-know-about-sets-reps-rest-periods/
MAPS Fitness Products
www.mapsfitnessproducts.com/
How to Manipulate Macros for Building Muscle - Mind Pump Blog
www.mindpumpmedia.com/blog/how-to-manipulate-macros-for-building-muscle
The Myth of Optimal Protein Intake - Mind Pump Blog
www.mindpumpmedia.com/blog/the-myth-of-optimal-protein-intake
Mind Pump 1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss
mindpumppodcast.com/1345-6-ways-to-optimize-sleep-for-faster-muscle-gain-and-fat-loss/
What is NEAT and Why Should You Care About it? - Mind Pump Blog
www.mindpumpmedia.com/blog/what-is-neat-and-why-should-you-care-about-it
When is Cardio a Good Idea? - Mind Pump Blog
www.mindpumpmedia.com/blog/when-is-cardio-a-good-idea
Mind Pump Podcast - KZbin
kzbin.info/door/q0hKkwnW5Cw1wQqu455WrA
Mind Pump Free Resources
www.mindpumpfree.com/
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpumpmedia
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS

[@felixberry8535]

I’ve been a PT for 5 years and the training director for the gym for 3 years. This podcast has been one of the biggest factors to help me provide the best service to our clients. I also use certain episodes as homework for our trainers. Thank you guys for all you do!

[@bradparker579]

Same

[@JamaicaValley]

It’s excellent

[@nicoleisaunicorn520]

I'm in post menopause, been healthy and active mist of my life struggling with my bodies changes !! It's difficult

[@PROD.SLAMRIN]

This podcast has been more helpful than my whole PT cert… you guys rock.

[@dougiefresh415]

PT certs are a joke. You should not let a piece of paper tell you if your qualified to train someone.

[@lisapayne8258]

Same. The cert was knowledge, but this podcast has helped more than anything else for application. Thanks, guys!

[@theno1glove]

Totally agree

[@BipolarBilly52]

Wow, incredible how a highly researched, in depth show taught you more than an entry level certification. Wait till you hear about college compared to highschool

[@PROD.SLAMRIN]

@@BipolarBilly52 so, college is mind pump in this scenario and the national academy of sports medicine is high school? 😂😂 yeah totally not highlightable at all that a podcast is more informative then a highly accredited academy

[@gabrielbrown5170]

Coming up on 2 years sober. Lost weight from being 265- 165 now. I started working out in March with my brother every single day to this day. We watch your videos together. It has been very beneficial to us. We now have our abs developing along with our muscle mass. Thank you for all your content!

[@HkFinn83]

Congrats🙏👍 How you doing now?

[@guitarsfl]

@@HkFinn83 Yeah hows it going now?

[@ricksgiggle8852]

@Anthony 6packs of soda maybe. Lol

[@zackhep]

Great job brother

[@MA-mc7vq]

M- mindpump's A - anabolic P - artnership with customers to promote S - sensible S - sustainable T - training R - results O - orientated around N - nuturing G - gains Just sayin... and I would LOVE to win this bad boy 🤭

[@suhwateezea.214]

Ahh this ones hard to beat

[@viewfromhere57]

Winner 🤗

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program to go to we will get you hooked up.

[@suhwateezea.214]

Congrats

[@Dougie.A.M]

Definitely deserved that win. 👏

[@JosephStrohbehn87]

This is something I seem to struggle with. Especially seeing the scale not move but seeing the body change.

[@mikemiller2530]

The best thing about this podcast for me, is that even though you need to put in the work, these guys make it sound super achievable. Great information 🤙

[@hannajeggings9619]

this has been my favorite fitness podcast EVER - I've learned more from it than pretty much any group of fitness youtuber

[@TheSbrown1681]

1:41 I have learned that as you lift consistently and you get stronger you body really starts to react in such a positive way and everything else becomes easier and more efficient

[@mateosalazar9624]

I’ve been binging your guys content for the longest time and I couldn’t be any more grateful for the QUALITY in your guys content. You’ve given me, a prosperous minded 21 year old, a set of role models that I can access 24/7 for my own personal gain. I’m just trying to continue to improve the quality of my health lifestyle and you guys make that way more easier to do because of the guidance. Very proud of your guys business.

[@justingoldberg7115]

One podcast teaches me more valuable information than a months worth of lectures. Thank you guys for helping the fitness community!! Legends

[@irajacob8248]

Playing soccer in university we would sometimes puke during practice from training so hard. When I decided to start lifting I took that same mentality to the gym and would kill myself sometimes training so hard on leg day that I would puke afterwards. I trained hard but never saw real gains. That same all out attitude got me injured a few times in my thirties. Now that I’m forty maps prime and anabolic have given me a much needed mental readjustment as well as a helpful, practical way forward back into an active lifestyle where I don’t have to worry about injuring myself. Honestly, before mindpump I never knew I was training too hard and not resting enough, and with my old injuries the slow roll through prime and into anabolic was exactly what I needed along with the experienced crew at mindpump detailing how hard to push in the gym and recovery. You guys are a breath of fresh air in the fitness community 👍

[@dustinwilley4770]

This is pretty much the only episode anyone needs to listen too!!!! I suggest listening to it every single day!

[@spoter4046]

Literally started my bulk this week. Perfect timing as always guys!

[@marcwarren9807]

I've always lifted for pure asthetics, and as a young chef (27 yrs of age) my nutrition has always been on lock. Things get tight at times (just had my 3rd kid) and the wife stays at home. Winning the maps strong will give me the physical strength I need, to match the mental fortitude I already have, so I can carry my whole family on my back in the literal sense as well. Love what yall are doing either way

[@sahibsingh2215]

I love that you guys are evidenced based, and have basic/practical advice. I have a super busy life with a lot of moving parts so I can only do the basics which is really what you guys emphasize, so thanks very much!

[@michellec1803]

Love getting my notification when a new episode is up! Always the best content!

[@wasanibermudez2066]

This podcast has really made my life a lot easier. Going through an extremely rough phase in life and this podcast has been able to keep me on my feet, focused and pursuing what i want to do. I thank you guys. Love from Belize

[@shelbyjutten5832]

Such a valuable episode! I will definitely be listening again to make sure I didn’t miss learning anything. I am currently in week 3 of my first “real” bulk. This episode was so helpful to give me signs to watch for to back off calories, add calories, change my diet, etc. I am going to take your advice and do a week of maintenance/mini cut when I change phases! I love how you guys always defend your stance and give facts and experiences to back up what you are saying. Thank you so much for continuing to provide knowledge to a community that wants to learn the truth about health and fitness.

[@user-bx2di1xl4t]

From the day I found you 2 years ago, you made my job tolerable. I consider you my most valuable friends. Thank you for everything you do!

[@HoopstrongCoach]

Thought Justin had a lump on his leg but it’s just one of his quad muscles…. JACKEDD!!!!

[@kaynaafrasheed5089]

My joints thank you for your podcast.It has helped immensely in my quest to program effectively.

[@None-rv1ju]

Perfect way to start the week with a Mind Pump episode!

[@angeloespinosa548]

The best podcast to listen to while working out with no BS topics

[@Njhkrslk]

You guys are great! Always watch, has helped me so much in my fitness journey

[@priscillacorrea5848]

I can’t thank you enough for sharing all this information. It has been so helpful, you guys are amazing. I’ve been binge watching for over a week 😅. Huge fan from Costa Rica right here

[@GabeGetsBuckets]

Appreciate the quality content and insight you guys constantly provide !

[@ghulamullah2138]

It has come to where, when I listen to you guys I feel like I’m the fourth guy in the podcast just listening ❤️

[@wongrs]

Your videos have been so helpful for me the past year. Thx guys!!

[@BboyinFLiP]

I’ve been listening to you guys for the longest time and you’re the people who I look up to the lost. This podcast is pure gold, delivering valuable information to the world. Keep up the great work! Love you guys!💪🏽 💪🏽💪🏽

[@scooby46290]

Thank you for this and all you do...having just turned 40 this weekend and finally starting to take control of my health this year, this is a great guide, especially as I def am one to store fat in the ol' mid section...and despite my lack of expansive workout gear I still find amazing value in all your podcasts.... keep up the great work and helping everyone reach their goals

[@lisaday1143]

Thank you for the SPECIFICS (the to-do) on this topic rather than just the theory. Very helpful!!

[@elegicc]

your podcast is literally the best thing happened to me 🥺 perfect content

[@nathankanis2854]

This podcast is straight fire…I get excited for each new episode and gotta listen the moment it comes out

[@foodchaser716]

It's common knowledge

[@bakaridaniel6671]

Night time gaining knowledge,learning never stops 💪🏾

[@kerisawyer6883]

Great info! You guys are covering things I need! I plan to start a bulk once my marathon is completed! And I completely agree about sleep! I crave all “bad” things when i don’t get good sleep! Give me all the junk!

[@ShaunaLivers-ro7cj]

Sal you saying it was more like steps and the scale goes up and down just helped me a ton. I am tracking my lean and fat mass and the lean is slowly going up but it tends to got down a little then up some more. It is a scale as well so I am not relying %100 on it. I love jumping back on some of these videos while I wait for a new one to be posted.

[@Fatandtactical]

Great content all the time..great job guys!!💪💪

[@aimeehilbrands9466]

This episode has answered so many of my questions!! Thank you 😊

[@davidsalinetro8371]

This is the first time I’ve listened to the podcast before bed… now what am I going to listen to while eating breakfast tomorrow morning?

[@DIPPEDNBLK]

Just a regular gyal here learning how to workout like the pros. Thank you, Adam,Justin, Sal. 🙏🏾💕

[@clairedaigle8913]

Thanks for the continual great information, debunking of myths and motivation!

[@SqueezeTrader]

Extremely informative and mindblowing insights...love your podcasts...love your cardio insights as well....I will take that into account

[@irondrini17]

The delivery on a person's total well-being, fitness, nutrition, and the science is on point. Thanks gents💪

[@mihapirnar8915]

I love this episode and the way you break down this topic

[@badlybaldy8390]

This podcast is pure gold out of all the gold-plated health & fitness-centric channels. Greetings all the way from PHILIPPINES. Keep doing what you're doing!

[@marcelocaballero8128]

Just heard the episode when Salstradomus was mention BACK IN 2015, thank you guys for being awesome since way back!

[@sunshineyoga1986]

Great podcast, I am currently trying to put on muscle and found this very reinforcing to keep doing what I am doing. Not running myself into the ground anymore

[@Sweetbrilliance]

Currently trying to recover from my eating disorder and so hopeful MAPS Strong will shift my mentality from my scale and into a new goal of focusing on my strength! Thank you Mind Pump for helping me through this journey because you have already helped me not be afraid of fruits, meats, and fats! I appreciate you all!

[@TSujal]

No more knowledge is needed on body recomposition after this podcast 👍

[@nicolesmith1654]

Fitness and physical transformation is a long journey, always learning. Great to hear that you all had similar experiences.

[@lisasunshine7654]

One of the best things I heard from this was watching your waist line while bulking. If you can put on pounds on the scale and not put on body fat at your waist, you’re probably right on point. 43:41

[@SuperHumanz101]

Great information ℹ️ thank you!

[@alaxx9746]

After being over weight 90% of my life listening to you guys explain not being able to put on weight drove me crazy. Started following your programs and now I can't keep my weight on😂

[@sierrakelly-scott5072]

Your podcast has built me into a healthier person mentally and physically, I’m dying to try your products but I have surgery bills up the booty hole and haven’t had the chance to spend the extra money for a new program. I am learning to bulk for the first time and I want to do it the right way and I know that with your program I will. You’ve taught me so much along this fitness journey already and I know your program will allow me to gain strength and look and feel better. I appreciate y’all, keep inspiring us.

[@davidlynn7697]

Fantastic information as usual.

[@Pizzaismyfav456]

You guys are amazing keep the knowledge coming

[@nicoleisaunicorn520]

LOVE your Info and methods

[@svettigfeminist]

Thank U Guys for the in-depth insight into this. Cause I'm right now going out of a cutting phase to lose body fat, I'll go into maintenance and later a small bulk. My focus and goal is to both build strength and (for me) pleasing aesthetics. I was overweight for most of my childhood & college years. I had no strength (specially in my upper body). I lost a lot of weight 2 years ago through cutting and cardio, but not until I started weight lifting 10 months ago I achieved real results and I love it. So much more than a lifestyle, excercise is a vital part of my life now. I found your podcast like 1 month ago, and I listen for guidance & tips on an almost daily regular basis, so thank U and keep up the good work.

[@bretsandoval4789]

Great information!

[@briankenna3678]

Good info, as always!

[@madhurupman1983]

Rocking episode man!! Huge fan all the way from India!!

[@jamessaunders4660]

Woohoo Love the episode! Thanks guys

[@ukaserex]

I've got to say, either I had more caffeine, or things were broken down/explained more clearly in this episode. Really good one today.

[@deborahbaca1345]

Most informative bulking explanations TY. So helpful.

[@danielzoran3593]

One of the best video ever!!! And yeah most of yours videos are awesome but this one is super ultra awesome

[@ct_the_ia_uplander]

My girlfriend first introduced me to Mind Pump podcast when we first started dating, and we are hooked, and both being coaches love all the knowledge and information we get with you guys and applying to our own clients and communities! Keep’r going!

[@PorscheMaria]

Thanks for the information guys ❤️

[@JoJOzhklol]

This podcast’s information is priceless

[@zlatanlukic3517]

Thanks for sharing your knowledge it is very helpful.

[@ashtoncoffey7727]

I’ve never really seen your faces. So watching you guys on KZbin just messes with my head 😂 when I listen to you guys on Spotify I can tell who’s who. But on here… I have to think extra long 😅

[@bsk8ball34]

Another great vid

[@asherscarlett7590]

Mind Pump will always be the most goated podcast. Incomparable.

[@HawaiiHinata]

There’s so much conflicting information online that I had nowhere to turn to until I started watching your videos/podcast. I have no idea what I’m doing in the gym, having a workout plan ( such as yours) would help tremendously. If not that’s okay I’ll continue watching your videos anyway

[@McGurt420]

Let’s gooooo!!!! I could use help getting to a solid 200

[@sonja4164]

This is an excellent conversation 👌🏾

[@davemcaferty6347]

I just started the full body workout i have always done split workouts i like it so far great video keep up the good work

[@julie4589]

Ok I swore the protein powder/shakes part spoke to me…. But the inflammation/water weight part was money!!!!!!!! This podcast was SO good for me to hear right now! Thank you!!!!!!!!

[@illegitimategame]

Great content...

[@carolinalivoti3970]

OMG, guys, thank you for the explanation about the gut issues! You just saved my life!

[@CamronStewart]

Great podcast, love it!!

[@Monnwalkerherrera]

Great pod cast to put on and just do other stuff

[@checkmateexpressllc3795]

Thank you for pointing out how important sleep is. I am working hard but rarely get a good night's sleep.

[@katnatd1008]

In the past 3 years, have done keto and carnivore, with a mindset of "diet is the major way to lose weight". I made another attempt a month back to shed weight and the planets must have aligned: my friend introduced me to powerlifting, and I also found this channel. I am finally aboard the "quicker metabolism train" through resistance training and am hooked on lifting now. Oh, and I am actually going to take Creatine (female) - all thanks to you guys.

[@foodchaser716]

Extreme diets are dumb

[@claymonaro68]

Top show again lads, i think i have been bulking for 42 years, not deliberately but I'm gonna fix that

[@bdmomthai]

Thank you so much for nice racipe all the best 🌸💕👌

[@telmaaraujo8902]

Best podcast ever and amazing topic

[@branturner]

Love the podcast!

[@TSujal]

This podcast is truly a mind reader......!!

[@BenaJo220]

Thank you for all of the wonderful advice your podcast delivers!! 👏 I started back working out after I got COVID and went balls to the wall and could not figure out why my body was so bloated 😫. Realized (with your help) it was too much stress. Also calories super low. I slowed the workout all the way down to just walking my dogs for the past 2 weeks, and started making it a point to eat more (always whole foods), and go to bed at a regular time. I started Maps Anabolic today with a trigger session since it was my first day back and noticed that my bloat went away, and I look slimmer even though I am eating more. I feel much better. Even though I know I can push harder I am going to take my time with this program to build the right way. Thank you all again!!! (No need for the giveaway for me..I totally took advantage of the labor day 50% discount and bought the super bundle!!! Best deal ever!!!! I just wanted people to know that your advice worked better than expected)

[@nucularmechanic9623]

Thank you for this discussion. I'm definitely on the other end with insecurity about putting on fat making me very reluctant to eat any where near maintenance. I'm struggling with metabolic adaptation as a result. Hope to break through as I'm preparing to start MAPS Anabolic.

[@dawnberkery5299]

Most complete, direct, no fluff presentation on building muscle EVER!! can't say it enough....you guys nail it down each and every time. Thank you for sharing your wisdom.

[@FrankieFendi]

The best channel on KZbin! And you can be super successful without purchasing programs! Although maps anabolic has changed my life ❤

[@MrFjimenez2311]

I want the strong program! I just got the MAPS Anabolic and I have been binging all the episodes

[@bdmomthai]

Thank you so much for nice sharing 🌟👌

[@james95a14]

Always got them notifications on!!

[@foodchaser716]

I don't

[@venombarbell]

my favorite podcast ever

[@aweimoleayopeter6960]

The only reason I would be interested in getting certified it's coz it's necessary, not because of the knowledge, because Mindpump has got that covered. And yes Sal you are a psychic, this thought has been in my head forever. Great podcast once again

[@almirfehric3621]

Fresh trainer with private gym.. i would love to have some of ur's stuff.. you guys are the best 💪💪

[@marcmcphee]

Totally agree on pasta. I can eat a moderate amount without issues but eating more than that makes me feel terrible. I’ve started buying chickpea pasta and it is 💯 percent better and digests so easily. Plus it’s high in fiber and protein! Win win!!!

[@marcpizandawatc2330]

Great stuff. 68 and feeling strong, ripped and empowered