MAPS ANABOLIC Program - Day 2 | Phase 1 (MIND PUMP)

[@markharrison6962]

Can you let us know how many Reps & Sets of each of these trigger session? Exercises should be done great program thank you very much

[@reieli87]

Trigger Exercise 1. Bodyweight lungs 1:08 2. Band chess fly 1:54 3. Band Rows 2:40 4. Band lateral raise 3:17 5. Band curls 3:55 6. Band tricep press down 4:35 Trigger Explanation 5:11

[@reeferfranklin]

I'm starting to use these in my surgical recovery, I had an emergency appendectomy that was a full laparotomy, meaning they cut through my abdominal wall, as well as a laparoscopic incision, so I have to be super gradual with my progressive resistance so as to avoid developing a hernia...adding these in on Monday, Wednesday & Friday as if they were a full strength training workout, along with the rehab/physio work I'm doing on a shoulder impingement, a medial flexor tendinopathy & my core, most days, I should be able to spare some of this muscle wasting without cranking the intensity too quickly...it could be an entire year post surgery before I'm well enough to do a 1RM again.

[@aristac9257]

I just did my first prephase work out. I didn’t injure myself so I’m very excited!😂 thank you for the cheerful motivation, education, and solid programming.

[@curtissiebold4460]

How has it been going?

[@MikeKeary-q5t]

Can I use light weight and my cable machine to do these band exercises?

[@MikesYogaChannel]

You guys are the best, love the podcast!! Going to try maps anabolic in April!

[@rickc5042]

Can you do cardio, walk incline or stair climber during trigger session?

[@FitFoodieNutritionist]

Bought the MAPS Anabolic after listening to your podcasts continuously for over 3 years!! i am planning my workout, putting the calendar together and all to start in Jan. i noticed that there arent many lower body trigger sessions exercises!! just walking lunges, and bodyweight squats(and calf raises, which i am not a fan!). i was wondering if you can give us a list just like the ones for the upper body would be great, i would like to work on my hamstring more than anything. thanks.

[@justplainrob13]

Great program. I’ve seen great gains in the first month.

[@ssiaus2]

Rob Johnson ii

[@tiffanymcgillis2139]

Question for you - if you're doing a HIIT workout (3 days a week) - how do you program harder cardio sessions with the Foundational and Trigger sessions? Is it better to do HIIT sessions on Trigger days - base cardio (30 minute walking) on Foundational?

[@necoates77]

Adam and Sal sound like the announcers on the wide world of sports, LOL.

[@idakwiatkowska2862]

Right 😊 cery cool job 👍

[@theorushinjr9023]

Great Program Guys! I listen to your podcast almost everyday. I have one question though ... how can one tell the difference between "getting a pump, a little burn" and "... cause a lot of damage..." and causing injury?

[@EnergeticQuotes]

these movements remind me of the movements in the maps suspension program... should I be getting a different program that's more aggressive than maps suspension for better, faster results?

[@EduardoLongoria]

I have a question about which trigger session exercises should I do? Do I choose around 5 for a morning workout and another 5 in the afternoon?

[@marklopez5267]

Choose your exercises based on which target areas that you want to develop more. Example: I want to build my chest and shoulders more so I always make sure to incorporate an exercise that targets those areas for every trigger session.

[@kurtmorrison6411]

Just got the program fellas. Looking forward to trying this, heard great things and the science is easy to understand - even for someone like myself who works in the health and fitness industry

[@vardenofficial]

Kurt Morrison how did it go?

[@Blackwater313]

Update? Thinking about getting this

[@tommyrodriguez7831]

Update ??

[@ethantominson4571]

Update squire?

[@Sam-ge5hg]

No update? 😭

[@pgonza77]

Hey guys! I am a new sub and WOW do I love these videos! I have been working out now for about 4 months. Through diet and exercise I have been able to shed 79LBS from my previous 334LBS body so I am at 255 now. I currently work out a minimum 3 days a week sometimes more I am currently doing the workout splits .Monday: Chest, abs, calves /Tuesday :Shoulders, Upper & Lower back/Wednesday: Arms Bicep , Triceps, and legs. I have noticed a lot of improvements to my strength and some definition but after watching your videos I feel like maybe I am missing an opportunity to take my workout to another level. My question is, how do I implement these Anabolic exercises with what I am currently doing? Do I do these in addition to my Chest, Shoulders day etc? What days should Include them during the week?

[@lugia2204]

First a split is probably not good for you. That's just a fact, not trying to be mean. Fully body is what you should look into. They push that idea btw. Because your pushing the entire body, with more frequency throughout a week. Split is more volume based for people who do more than 4 days a week traing. Do these trigger sessions on your days off, and I guess if you want to still do split. I would do them far away from your actually workout, and do them on the body part you didn't for that day. IE, you had a day in the morning you dedicated for shoulders and back, so you would do a trigger session at night to get quads, biceps, and chest. Makes sense?

[@mariahdorris7890]

Can I use my at home cable machine low intensity instead of bands?

[@markusgutten]

This felt great for the body and mind (did day 1 yesterday). Box squats was really good for priming, really felt that core engagement on day 1 (wich I was a bit surprised about how much it actually helped)

[@peshy1047]

Hey man question, how long does this workout last? The main lifts, not the trigger session. Thanks

[@markusgutten]

@@peshy1047 It really depends on how much you like to prepare with warmup stretches and stuff before. But the workout it self is about 4-6 sets on two base excersises so it depends on what you choose. Working set 60s + rest 2 min = 3 min per set is about 30-40 min plus all the extra isolation excersises at the end you can do shorter breaks. For me it takes about 1 hour 20 min. You can do it on 1 hour if you are extremely effecient and like short breaks. I I like to take mye time and push hard.

[@alexandramosenson3445]

Are you doing the same exercises through the phase?

[@rj5822]

Here’s a fun challenge for anyone. You’re about to binge watch a show, do one trigger session at the beginning of every episode you’re about to watch

[@mattbowden1981]

Smart

[@artlover4120]

Sorry If I've missed the information in the video: Do I need to do this during Prep Phase? Do I need to randomly pick up from 3 different TS? Or when I'm doing phase 1, I pick up from TS 1?

[@robski7644]

Is heavy band work ok for foundational training if you don’t have room for weights?

[@kahliainglis71]

Wait how long do we do the exercises for 😅😅

[@maryvera2730]

Does anyone know how cardio fits into this program?

[@DailyBS]

It doesn't. The Mind pump guys usually prescribed leisurely walking if anything

[@tech5superiorpool]

Great video guys!

[@william9104]

Is MAPS Anabolic recommended during a cut?

[@antojames1590]

1:30 : You know a guy has been working out for all his life when he says “rep up” instead of “wrap up” #adamthebodybuilder

[@iMuzik72]

Question for MP or anyone that does maps...what else do you guys do on your triggering session days? Do you use those days to do cardio? Maybe abs? (Recently got the no BS 6 pack but haven't started). I feel weird taking it more easy on these days or not maximizing my time at the gym. Any suggestions on what else to incorporate during these days? Thanks!! (PS. yes, I deleted my earlier question because it got addressed in the video :))

[@jamesshiveley696]

Ashley David I’ve been listening to mindpump for awhile, the trigger sessions are enough by themselves, especially if you do three of them spaced out through the day. If you did want to do something else on these trigger days I would look into their mobility stuff. Cardio isn’t necessary, however you can always go for a walk while listening to the mind pump podcast. That should serve you well. Hopefully @mindpumpmedia approves of this recommendation lol

[@iMuzik72]

Cool, thank you both for responding!

[@chad7edwards]

Is day 3 coming out today?

[@chrisishell4996]

mint!

[@TheKnicks935]

Just to be sure: You recommend doing only ONE cycle up to three times a day? How many reps per exercise? Did I miss that information? Can't remember.

[@FrankieBlueEyes]

12-14 Reps. He says it at 8:11 in the vid.

[@cfrechette32]

2-3 cycles 1-3 times per day

[@joelmaricel5810]

Love your channel and all your stuff! So if I understand this correctly, you do 12-14 reps of each of these movements, and repeat that 2-3 times in one session, which comes out to around 10 minutes. And then you repeat that whole deal ideally 2-3 times in one day, for a total of 20-30 minutes?

[@dmm3124]

Yes, and I believe just one set.

[@manuelavendano3891]

I believe 3 iterations of those excercises make 1 trigger session

[@alexswartz5639]

Great stuff

[@roserye5511]

I'm about to purchase this program...however, my gym membership is Planet Fitness, the only one I can afford right now. Can the barbell stuff be done on a Smith machine? As you probably know, they don't have classic free barbells & weight plates.

[@raymonela3561]

yes

[@EverFlexx]

Nice work man 💪🏻

[@lyndadomenico7824]

Do you recommend cardio on these days

[@McNaughty836]

While doing this program cardio will likley go against the signal you're trying to send your body. Little to no cardio during this time is best but it depends on a persons goals

[@Sam-ge5hg]

@@McNaughty836 does walking go against that signal ? Or is it low enough intensity?

[@McNaughty836]

Walkin is the best form of cardio while doing this program if your primary goal is to add muscle. In fact it's better then just sitting around. More of an active recovery for them legs after all them squats

[@thecuz2798]

Only use a band if you wanna end up on a KZbin gym fail video

[@rankdill2841]

This is some good shit

[@JayNYOne]

Trap bar...yay or nay?

[@Crimson_Abyss_IV]

Yay

[@nbka8rs]

algo

[@leonardceres9061]

You guys sound like sports announcers.