How to Actually GAIN STRENGTH & Build STRONG BONES | Mind Pump 1881

[@jaydajediful]

Osteoporosis at 27! 3 years ago I had the bone density of a 80 year old women had a complete diet change 2 years ago to carnivore and started lifting weights 9 months ago. Just got my dexa scan back and now I have the bone density of a 30 year old male and I'm almost 50! 💪

[@jaydajediful]

Oh and vitamin d and k2 works wonders!

[@paladindanse98]

What were your symptoms?

[@famaga3]

You better keep it the hell up! Well done sir!!

[@jaydajediful]

@@paladindanse98 broke my t10 and t11 sneezing! I have something called gulf War syndrome and it caused me to have multiple autoimmune diseases.

[@jaydajediful]

@@famaga3 thank you after being sick for 20 years the last 5 of it being bed riden I don't plan on going back!

[@dorzhowe1305]

60 year old vegan woman here. I started strength training again 4 weeks ago and significantly increased my protein intake to around 110 grams per day. I'm 170cm tall. I have already noticed muscle growth and definition. My strength has definitely improved. Have started taking creatine monohydrate as well. Best of all I get to eat more and I'm never hungry. Love this lifestyle. Good for me and great for the animals and health of the planet :0)

[@bridgetbarnett6423]

I am 63, vegan, and have been lifting weights since I was 20 years old. I am good!

[@caelsmith514]

OVER THE PAST FEW MONTHS I HAVE BEEN LEARNING TO BE BETTER, HEALTHIER AND STRONGER. I HEAVE LEARNED SO MUCH FROM THIS SHOW AND A COUPLE OTHER THAT BRING LIGHT TO THNGS THAT ARE NOT ALWAYS TALKED ABOUT. THIS BEING ONE AND IT MAKES ME FEEL BETTER KNOWING WHATS GOING ON AND HOW TO MAKE MYSELF AND MY FAMILYS LIFE BETTER. THANK OU GUYS FOR ALL YOU DO! 30 POUNDS DOWN NOW TIME TO BUILD UP THE MUSCLE THE BEST WAY I CAN. HEALTHY BONES HEALTHY HEART HEALTHY SOUL

[@archiewallace6849]

This podcast has transformed ALL areas of my life. Thank you guys so much.

[@invictusarmeddefense5601]

Just found you guys. 57yoa male getting back into shape. Two weeks into a full body workout program that you recommended. Showing positive results! I now have my wife, who has as osteoporosis, starting to strength train. I will keep you up to date on her progress. Love your honest and fact based show. Keep up the positive influence you are providing!

[@tyrel1572]

People always say to get a proper coach but I agree with this caller. There are definately some costs to learning on your own, like the first time I tried to overhead press with low reps I just mangled my traps for a good 4 days could barely turn my head. But I don't like being told what to do and am proud when I figure stuff out without too much help. Mind pump is one of the best resources for teaching myself what to do and not to do.

[@lmsm2015]

I am having issues with my bone density and I heard Sal on Max Lugavere's podcast say that too much exercise can cause bone loss. I would love to hear more on this. You guys are great and your info and stories are so relatable.

[@adammiller9179]

For the first caller, Adam was right on point for what worked for me with Aesthetic. Like the caller, my first week I was SO sore. But after that, I lowered the intensity just a little bit and I was good to go (and I moved RDLs from Monday to Friday!). On top of that, I also kept the focus session intensity really low (maybe closer to Trigger Session intensity). The reason I chose Aesthetic over Anabolic for my first MAPS program was that I wanted to train at least three days a week and I didn't know what the three day version of Anabolic was (but I understand now that you just keep rotating between the two foundational workouts). Side Note: Other than animal rights issues and health (I know it's debatable), there is a third reason many people consider going vegetarian/vegan which is environmental. TONS of resources go into maintaining livestock and something like 1/6th of the greenhouse gases produced in the US come from that. Things like lab-grown meat can help mitigate some of the negatives while still providing the protein and nutrients of animal products.

[@delflex1]

Always learning different things not related to fitness and I'm glad. Not a dad or husband but man, how I should handle things like road trips or having patience with the kids is so helpful! Building up a solid foundation of knowledge for the future!

[@paytonlitke7643]

Love all the information you guys give and never seem steer me the wrong way in the 2 years I’ve been listening. Just switched to KZbin and love the extra features you guys put on here!!

[@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 under and we will get you hooked up.

[@piodingle7943]

As a almost 57 year old lifetime Natty, I generally found it difficult to find content that I could relate with until I found Mind Pump. Information is awesome, thought provoking and so applicable. You have a new fan, and I look forward to years of effective training as I see my Grandkids grow and I can hopefully be a positive role model for them. Semper Fi from a grumpy old Marine Corps Vet.

[@JasonDickey33]

Thanks for all the free info. My wife and I have been following some of your programs and it has made a huge difference for us. Thanks!!

[@kylewille4742]

Love continuing to learn from these handsome young men! These never get old. Keep it up

[@HellenicWolf]

This is awesome, thanks guys. I have so mucb fun listening to you guys and learning some (I'm nerd too, so I kinda have read most of the scientific literature, but the compania of you three people is superfun!)

[@sumanneupane5245]

It's really awesome when Sal explains about the adaption process. Be it when he explains formation calluses or metabolism adaptation of Hazda tribe of northern Tanzania. Cool stuff guys. I am adapting to awesome knowledge💯

[@swxstik]

Recently discovered your channel and I have been catching up on several podcasts. I have been putting it as my background noise in the morning while I get my chores done. It helps me enhance my knowledge in the field of fitness and actually learn a thing or two about training and nutrition. keep up the good work guys!

[@LilyJade703]

I started watching your show about a month ago and now I pretty much check every morning while I’m (trying) to do some restorative work in the morning. Anyways, I have been searching through all your videos looking for anything related to training through recovery from various injuries or illnesses primarily eating disorders, body dysmorphia, and the various impacts that that has on the body. The vegan discussion in this episode made me think about the osteoporosis or bone loss that occurs with eating disorders, overtraining, and/or relative energy deficiency syndrome (previously female athlete triad). Additionally, I wanted to know what your experience is with female athletes struggling with these issues and how hormonal birth control may also be impacting their performance or progress. Hearing you all speak about your wives and their journeys was really refreshing to hear from professionals that can dive into the complexity of training for active women. I could go on forever with some of my personal fitness history. Like many women, the pressure of being thin lead me to some pretty disastrous methods which lead to many health issues that my general doctors never put together. In fact I was praised for my willpower. It took me years to work out of it and that just happened organically while dating a bodybuilder focused gym bro basically. I still work through these issues and I’ve mistakenly back slid many times (currently). Some issues I’ve experienced: hyper mobility leading to chronic back pain and instability in my pelvis, gallbladder removal and pancreatitis at age 20, depression, anxiety, poor digestion, chronic injuries, and just overall poor well being despite trying to do all the right things. I actually just saw another one of your videos from about a year ago with a recent college grad female that talked about extreme levels of training and your advice to her essentially was that she needed to scale it all back and focus on strength. You all said that it should be easier to do less but that you’re concern for her was being able to address the psychological issues that were leading her to pushing so hard. I commented on that to that video but what I said is also below. “Reversing out of this seems more difficult than being in the midst of literally destroying yourself as in when I was running 5+miles a day plus at least an hour of HIIT style circuit strength training 5-6 days a week as well as playing intense coed vball- doing all of that eating between 1200-1800 calories a day was psychologically easier than having to scale it all back and eat more. It seems so backwards. It SHOULD be easier to do less and eat more but it’s literally the hardest thing I’ve ever had to do. Thank you for sharing these kinds of discussions.”

[@saranshmokasdar8645]

Glad I found this channel. I am a beginner and was struggling with finding some legit information online. The kind of information you guys share is absolutely brilliant.

[@TopPlaysDailyProd]

Best fitness podcast out there, keep up the great work 👑💪💪

[@ikewashere]

I appreciate y’all. I’m learning so much and got me back in the gym, bought the maps anabolic and performance and I’m excited for the transformation

[@leighcostain8812]

61 yo and facing some bone loss. I have not been strength training as much as I should have been the last few years but now I'm back at it! I did not know about weight training and bone strengthening. I did know about weight-bearing exercise and bone strengthening, but no doctor or health professional told me about this strength training link. Running and hiking has not prevented bone loss in my case. I'm excited to learn that I may be able to turn this around! BTW, I LOVE maps anabolic. Also, back in the 80s, in my twenties, I did show some signs of bone loss and it was linked to the amenorrhea I had as a bodybuilder. There is a link between estrogen and the ability to lay down calcium. So women athletes are particularly at risk. HRT is part of my program. Now hitting the weights is too!

[@stephenchibidakis4445]

I’m a trainer who has gotten so much value out of your guys information and programs. I have so many of your programs but I don’t have split. I love to study your programming to get better at programming myself

[@muamerblazevic]

Here's a fun fact - when your bones break the part of the bone that broke heals and becomes way stronger. So you might wanna add a few bone breaks here and there to really get those indestructible adimantium bones.

[@theomasole5105]

I get what you're saying but I don't think you articulated it in the best manner.

[@curtisharolson6643]

I appreciate you guys, short story, I’ve always ran split routines, been listening to you guys consistently for a few months now and tried full body, and I love it, the results are very pleasing, I’m getting complimented on my arms and shoulders all the time now, those were my weak body parts, until I learned to mix together focus, trigger, and mobility sessions in one……on non-workout days, I’ll do a mobility routine followed by a trigger session, during the trigger sessions, I’ll pick a body part and do 3-4 set of a iso band exercise for that body part as my focus muscles, time is essential, thanks to you guys, I’m learning to balance volume and recovery, Thanks so much 💪🏽

[@kerrijann3445]

Love your content and I keep learning. I'm predominantly vegan - I listen to my body and when I feel that my body needs fish, I listen to it but that's not often. I think that a big problem with veganism relating to osteoporosis etc is that many vegans don't eat clean so are nutritionally deficient. Being healthy requires effort and Consciousness. Relating to the market soon catering to overweight people.....ABSOLUTELY! Where I live, and this is probably fairly representative, society is hostile to clean eating. Having a social life is not encouraged ie restaurants, coffee shops etc are filled with the antithesis. Great gap in the market! Thanks again x

[@OutdoorsSouthOz]

Another fantastic episode guys. Love listening to your experience and expertise! As an “almost middle age” ex competitive bodybuilder I’ve decided to step on stage again in 2023. Thanks for everything you’re giving to the fitness community 💪🏼.

[@b45_sourabhpadwal73]

Love u guys...Never missed a day without listening to your Podacast...So much practical authentic knowledge and great advices for general people💯💯...BEST WISHESH FOR UR FUTURE GROWTH❤❤

[@emilyb.2176]

Love your entertaining stories 😂🤣 I come for the fitness and health but always get more laughs and knowledge as well!😄

[@Mightyshy]

Awesome episode! I always listen to MP when I train. And I have a great time when strenghtening my bones!

[@jessileone2352]

Just found this podcast last week and have been binging the content ever since! Thank you for being honest, up front, and realistic with your content! It's absolutely refreshing. Just purchased your MAPS Performance and Powerlifting programs 💪 Looking forward to seeing how the performance program will help with my powerlifting. Keep up the awesome work gentlemen!

[@michaelgomez8945]

listening to you guys share your knowledge and applying makes me feel i should try and compete on some level man life can be a crazy ride blessing to all of you and your families

[@dundotter]

great episode, the callers were on point with questions that had a different direction from past QUAHs

[@wegotdasauce5603]

Hey gentlemen, just wanted to thank you for all the great content you guys provide. I’m 35 years old and I have a very active 2 yr old daughter and my girlfriend is also expecting so I’ve been motivated on getting myself into better shape and just becoming a better person. I’m very excited to try the symmetry program, hopefully I can pick it up soon. God Bless you guys and please continue doing the lords work 🙏🏽

[@karlvladimirsabino4462]

I get a lot of value from listening to you guys, thank you very much! You also introduced me to bulgarian squats. Now my butt hurts so good.

[@stephiebfit]

Love you guys!! I listen every day. PS I really want to try your MAPS Split! ❤️❤️❤️

[@depthlimited8056]

The haircut section had me crying🤣🤣 so relatable

[@darrenh9128]

Keeping me motivated in mind and muscle growth with your areas of focus. Be blessed!

[@garagegorilla5x5]

Gonna start listening to you guys on Spotify. Great info and it's helped me a ton. Just wanted to say Thanks for helping me figure it out.

[@MartinV.]

Mind Pump Yeah Dude!!!

[@jessicacarroll6243]

Love the fun feistiness today ❤, appreciate hearing you say anabolic isn’t a “beginner” program, phase 3 is currently kicking my ass a bit, i think i do need to lower the weight even more for the amount reps, ego gets in the way for sure. Love the show, please get more women crop tee’s in stock 😊

[@Echo_Six_Romeo]

Great content, I suspected bone strength is directly related to muscle growth after a friend of mine walked away from a horrible accident. The state trooper on seen said my buddy should not of survive. His car flipped a few times and my buddy got zero injures. I attribute this to the fact that he is strong, well built and muscular. Now it makes sense his bones were also strong.

[@Ramadansteve]

I'm one week into the last phase of maps strong and it's my favourite program that I've followed to this point. Had fun and gotten some great results so far and that's with getting sick in the middle of phase two which pretty much undid a lot of the conditioning I gained from phase one. Can't wait to redo it with no interruptions 🏋️💪

[@mpac418]

Blowing in your Nintendo cartridge is totally true. Also cleaning them with Alcohol, and putting the game in and then using another cartridge in backwards to hold the other down also is true

[@Burkhimself]

I’m 48, 5’10”….186 lbs, have been strength training 5-6 days a week for 12+ years, between 7-10% BF. Although I’m still lean enough to be pretty satisfied, I’ve noticed my overall strength has started to decline since my mid/early 40’s (which was my strongest years). I’d love to hear you guess do a segment or a show on that…losing strength as you age, as you start leaving your prime years.

[@arunshukla5664]

2:56 In Men, if low T causes bone issues, then obviously being vegan does too(the first and third point are related). Vegan diet has less cholesterol in it, and cholesterol builds testosterone. So, if vegans do strength training, their body gets the signal that it needs muscle and it raises T which also helps build bone.

[@ambargaytan84]

Hi Sal 😎🤟

[@ehsan3700]

I’m currently on the last week of MAPS ANABOLIC and I will extend the phase3 until you guys give us a 50% discount on MAPS SYMMETRY 💪🙂

[@taylorallen8933]

1956 bel air is one of my favorite old schools!!

[@luckyducky224]

The analogies during the beyond meat section were great😂

[@Chiefles]

Love you guys and tiny beard

[@scottkatibian9376]

Let’s f’n go!

[@troyharrington7043]

I absolutely can NOT wait to use that argument about the plant based meat lmfao hats off to Adam for the ace up our sleeves in the battle against the tyrannical vegans!!

[@OctoberOmicron]

Maybe sled push for anterior chain? Hell if I know!

[@eduardomonroy4859]

Still new to my electrician job. Could use the training to be stronger at work and improve my health

[@brettalexander5585]

(I'll put the questions upfront for anybody who's not interested in the other details) 1) How do I balance increased Hunger cravings (which I didn't have before lifting intensely) with sticking to diet. I find myself craving foods I never craved before even being out of shape and not working out at all. Like even after I eat healthy I'll still have a few chips (I do mean a few like the serving size) but they are in no way healthy and a 1 piece of chocolate (not the whole bar). These are cravings I didn't necessarily have before. Perhaps I'm just not getting enough calories? I am not tracking but probably should be at this point. 2) Why does it seem that I only seem to lose the weight on the 2-3 days I stop lifting? I'll have typical 5-7lb weight fluctuations each day, however the sustained weight loss only seems to come on rest days when I'm not lifting in the gym. Is this simply water being released from the muscles? I should note on those days my eating habits do not change either. This really isn't relative to the topic of the show but I was hoping someone can point me in the right direction on a few issues/questions I have on my continued weight loss (100lbs down) I'm putting in some serious quality lifting session 3-4x a week. I tried the bro split briefly to try and not feel rushed in my workout but I quickly learned you forget to do it as they said in a past episode so I'm sticking with 3-4 days on off and then one complete rest day followed by a day working on abs, stretching, and some other missed exercises like forearms on the 2nd rest day. Then on the 3rd day I've been hitting the treadmill/bike might start doing rowing soon for an hour or two in one session and sometimes another 30 minute session. I'm not currently on any MAPs program although I know I need to be. When I'm at the gym I try to focus on quality reps slow and controlled to really feel the burn as opposed to just seeing how much I can do with power reps. Sometimes I'll switch the days up with the order of the days so it's not always Front/Chest/ then back one day and legs. It seems to workout since I am giving myself enough rest days. I also feel like at 280lb and a bit older now with some wear in tear on joints from going heavy when I was younger is necessary as I feel it really helps.

[@largemargeog1023]

Number 1 is tracking and weighing food. At least for two weeks. The best reason to do it is to raise your awareness. For example when you are trying to stay low calories but are also trying to stay satiated the worst foods are chips and chocolate. Reason being they are calorically dense foods. They take up little space in your stomach and they also pack a ton of calories. When you start weighing and tracking foods you realize, “woah I could eat a bathtub full of spinach with some salad dressing on it, or I could eat 4 chips.” Weighing your food will help you nail down those leaks in your diet. Sometimes you’ll find you ate less than you thought and other times you’ll realize you need to cut back. Ie you might be not eating as much steak as you thought but you are eating 4x as much peanut butter as you thought. As far as cutting weight while using a tracker (my fitnesspal is the king tracker), start with 1lbs a week and work your way to 2lbs a week if your bmi is obese (assuming you aren’t on steroids and have been body building for years.) Aim to lose 2lbs a week for 6 weeks then try to maintain your weight for 2-4 weeks (tell my fitness pal to put you at maintenance.) Then rinse and repeat until you get where you want to be. The reason you have to maintain weight for a bit is that when you diet for a long time your calories have to get lower and lower. I remember I got my calories as low as 1500 at one point and I was maintaining. Then I put my calories up to maintenance 2,500 and I started losing half a pound a week after the first week so I had to increase my calories. Then I went back to 1800 calories for 6 weeks and I started losing 2lbs a week again. I was in the healthcare field during covid so I gained like 30lbs in 2 years from not exercising and stress eating. I’m working on losing it again and I’m already half way there doing what I outlined here. You absolutely should at least track and weigh for 2 weeks just for the education. Without it you are basically using a GPS that only tells you which way to go every 10 miles, because you’re lacking critical information. Also weigh yourself everyday at the same time under the same conditions. Expect ups and downs. Take your weekly averages to heart not your daily weights. As far as cravings go, you won’t crave much if you aren’t eating calorically dense foods. You’ll be so full you’ll wonder if you can eve finish your food sometimes. I think my last tip would be make changes you can handle. Sugar in your coffee becomes splenda. White bread to wheat, then to sprouted.

[@barbara7-y8j]

Great podcast guys & yes to strength training for women - lift heavy s#@t!!

[@haniobeidi849]

Best marriage advice and stories

[@laurynfromtheLAB]

My blood started clotting after J&J and I went to the ER and they told me I was overthinking things. I accidentally cut my finger when opening a package and my finger didn’t bleed normally. It looked like dried silicon that peeled up easily

[@largemargeog1023]

Can we start sharing all the studies that are pro vegan. Especially the huge meta analysis out there. The study referenced had 90 people in it. You could flip a coin 90 times and think heads comes up more often than tails.

[@ryansimnacher5459]

Hey guys, 27 year old, I have been training for 5 years, considering competing in classic physique in the near future, maps split would be a great opportunity to use to help me get to the that level. Just found your pod cast a few weeks ago and I've been going down the list listening to all the episodes. Thanks. -Ryan

[@brianparkman8183]

I ordered and took the coral calcium and had a kidney stone not too long after I started. Obviously I quit taking it. Never had one before or since.

[@justinxsw]

What smart device would you recommend to record what is going on with your body?

[@kairyu7825]

One of your recent videos, you guys mentioned digestive enzymes company that you guys are working with, would you mind replying by dropping the link to their website, I would like to get some. Thanks Maps team.

[@harryantill6701]

Hi guys, I’m a vegetarian and I was wondering if this would have the same result for bones as being vegan or somewhere in between? Also would love the split program as due to an ITB friction syndrome training legs 3 times a week is too much. Cheers

[@skarfaaz]

Just got maps anabolic and noticed the rep range is higher on the ab and calf exercises? I was under the impression to treat them the same as any other muscle? Thanks

[@joshuaemery1072]

So touching on that point of the adaptation of the body with the bones and osteoporosis and things like that so there's a couple supplements out there I actually wonder if because of ashwagandha and Chaga being adapted genes within the body Chaka is actually works on the cellular level If you're taking that I wonder if it could complete really reverse osteoporosis with the weight training

[@joshuaemery1072]

So the only thing with chaga is that the industry has already kind of barely tapped into it the thing with Chagas you have to get it from the most northern region you can so for instance Ohio itself has chocolate that grows in the Birchwood trees here but it has doesn't have the adaptogen properties that chaga from Alaska would have or northern China or Northern Russia so you would have to source it and be able to get your hands on stuff that is actually from there to get the full effects of chaga I was fortunate to run into a man five years ago maybe 10 years ago and he knew this before I did and because he had traveled to Tibet in different places like that he had lived with the Inuits in a Alaska and he wondered what they were always eating and what they were always adding to their food and it was this adaptogen called chaga

[@KickKevo]

Sal should update us in the family workout challenge he talked about a good couple episodes ago.

[@JFrusci]

What about vitamin D3 + K2 alongside a healthy diet and workout

[@jacoblogmet]

Boom

[@Ramadansteve]

I miss when Sal used to scare the shit out of me with the boom at the start of the episode hahah

[@jacoblogmet]

@@Ramadansteve same

[@supimsatan]

I gues only Push exercises makes the bone stronger?

[@jh6845]

You need to check into the vegan thing. Vegans are also lighter and more likely to have normal BMI. Less weight to carry. Less bone density

[@laurynfromtheLAB]

Does chewing longer also improve teeth strength (bones) 🤔

[@joematthews5062]

the countries with the highest dairy intake have the most fractures it's a fact what you can not argue these studies are not on healthy Vegans there on Vegans with ultra processed vegan diets

[@dhyeybhatt4922]

Guys ever thought. What happens if you injure. Your bone while training ?

[@tumbleweed8329]

Question is who funded the studies. All these studies have funding behind them to lean their way.

[@fullgrownjones]

It’s called , one eye hunting, one eye fishing.

[@Seawitchmunster]

Vegetarian 17+ years now. For me it’s the idea of eating flesh that grosses me out. And wouldn’t you want an abuser to beat/ kill a fake child 🤷🏻‍♀️ 👀 or go around really beating a child?

[@paige1487]

Hey Sal 👋 i have 6 cats if you ever need any cat advice let me know 🤣

[@karlvladimirsabino4462]

"Honesty is the best policy" not in politics my guy, not in politics

[@midc23]

Case for beyond meat: gout.

[@stormrhode2330]

I totally disagree with you guys on the Beyond meat argument and I'm surprised you guys even made the arguments you did. You guys have said many times that the people who are successful with a vegan diet are those who do it for their love for animals, essentially. The point is that these patties don't actually hurt anything (hypothetically), not that they resemble meat. Most vegetarians and vegans don't have qualms about eating fake meat, just real meat.

[@stephenmentze1579]

Mm that’s good. Body acceptance should be preceded by accepting the fact that you haven’t taken care of yourself and it’s time to.

[@joeyluckow2490]

I get the initial confusing about the vegan thing, but you’re just looking at it wrong. I can prove it. Millions of people eat Baby Ruth’s even tho they look like turds, yet no one will eat a turd that just tastes like a Baby Ruth. What the actual item is, is what matters.

[@joe1071]

Yeah, plant burgers just don’t make sense. When they first hit the scene I knew right away that they had to be ultra processed and not good for you in any way

[@charbyortega95]

I came for the fitness advice, I stayed for the political commentary.

[@ksr3869]

Glucosamine?

[@necrobane]

Didn’t Fauci have a baseball card made of him??

[@michaelhogan3529]

Lab grown meat= Soylent Green

[@ambargaytan84]

Please remove both today’s, Justin Andrew’s, and Today’s Adam Schafer. Restraining order’s, also.