Start Losing Fat Again and Build More Muscle By Changing Your Workout to THIS! | Mind Pump 1897

00:00 Intro
00:51 There are a few rules in fitness, and here is one of them. Almost all reasonable approaches actually work, but none of them work forever. And none of them work all the time.
05:14 The guys share their own experiences with being dogmatic with their training.
Eight Reasons Why Phasing Your Workouts Is So Important & How to Properly Switch It Up.
12:33 1 - Novelty can induce positive change physically.
14:50 2 - Novelty can induce positive change mentally.
22:45 3 - Low reps benefits.
28:16 4 - Higher reps benefits.
32:10 5 - Short rest period benefits.
38:40 6 - Long rest period benefits.
42:14 7 - Different exercise benefits (different planes, strength specific, isolation vs compound).
49:43 8 - Reduces risk of injury.
Related Links/Products Mentioned
Limited Time Unconventional Bundle (MAPS Strong, MAPS OCR, MAPS Suspension) for $99.99!
www.mapsseptember.com
Visit ZBiotics for an exclusive offer for Mind Pump listeners!
zbiotics.com/mindpump
Mind Pump 1630: Ten Ways To Break Through A Plateau
mindpumppodcast.com/1630-ten-...
Mind Pump 1790: The Secret To An Attractive & Functional Body
mindpumppodcast.com/1790-the-...
Mind Pump Podcast - KZbin
/ @mindpumpshow
Mind Pump Free Resources
www.mindpumpfree.com/
SPOTIFY NOTES
1897: Why Phasing Your Workouts Is So Important & How to Properly Switch It Up
There are a few rules in fitness, and here is one of them. Almost all reasonable approaches actually work, but none of them work forever. And none of them work all the time. (2:31)
The guys share their own experiences with being dogmatic with their training. (6:54)
Eight Reasons Why Phasing Your Workouts Is So Important & How to Properly Switch It Up.
#1 - Novelty can induce positive change physically. (14:13)
#2 - Novelty can induce positive change mentally. (16:30)
#3 - Low reps benefits. (23:25)
#4 - Higher reps benefits. (29:56)
#5 - Short rest period benefits. (33:50)
#6 - Long rest period benefits. (39:39)
#7 - Different exercise benefits (different planes, strength specific, isolation vs compound). (43:54)
#8 - Reduces risk of injury. (50:23)
Related Links/Products Mentioned
Limited Time Unconventional Bundle (MAPS Strong, MAPS OCR, MAPS Suspension) for $99.99!
Visit ZBiotics for an exclusive offer for Mind Pump listeners!
Mind Pump #1630: Ten Ways To Break Through A Plateau
Mind Pump #1790: The Secret To An Attractive & Functional Body
Mind Pump Podcast - KZbin
Mind Pump Free Resources
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[@neil5137]

“The thing you are resistant to the most, ends up being the most beneficial” Wise words for fitness and key points in life.

[@fit4life202]

Your body adapts to everything… Lifting, cardio, eating habits, etc. you have to constantly change things up to see the gains you are striving for!!💪

[@Rainul91]

One of your best episodes, and that says a lot. "Everything works, until it doesn't"

[@famehilal]

I feel like I know these guys because of how much I tune in. I came for the fitness tips but I stay for the conversations. Mad respect for you because you keep it 💯

[@TrainingByTye]

We don’t need more cowbell we need more Justin 😉 As he said training becomes functional in general without the circus moves. My friend started training with me and just a month or so in slipped in a puddle but was able to catch herself because of the strength and body awareness gained from working out 🏋🏽‍♀️

[@junibullecer37]

after watching your videos for the past 6 months, a lot of what you guys say have helped me not just in the gym but in life !! i appreciate the knowledge i get from these podcasts keep up the amazing work 💪🏼

[@xXMikka92Xx]

I as so guilty of not phasing my workouts!!! For 5 years I prioritized nothing but strength, I'd tried to switch to hypertrophy a few times but would always get bored and go back to strength before I saw any progress (or when I noticed my strength was slipping) but recently I've decided to compete in Physique and I've changed my entire plan, Diet, sleep patterns, training, more rest days ect. The difference is night and day! Wish I'd have done this years ago as I'd have avoided most of my plateaus, and been in much better shape than I currently am! I've seen the proof that it works, watched all my mates make great progress phasing their training but never applied it to myself, I was 100% stuck in that strength box!

[@jenniferj774]

Oh my god. Just discovered mind pump show ❤️. All the way from Denmark 🇩🇰. I will be binging your show for years to come . Love

[@katie405]

Y'all should do a video on all the programs and what mentality you should have through the phases.

[@gregtanner3161]

Hmmmmm a positive one?

[@Jakers908]

Just found you guys recently. Your hard gainer episodes and discussions really made me understand where I was going wrong. My goal now is Strength focused instead of aesthetics focused. Keep the episodes coming.

[@punbayad3709]

Just finished your 30 days of coaching program and read your resistance training revolution book. Your stuff works! Already started hitting PRs and seeing results. Thankyou Sal, Adam, Justin for your work 💪♥️

[@marcusumbro]

Best health and fitness channel from all of them !

[@cdor97]

The novelty aspect of a new training routine or program gives the body a perfect stimulus to never accommodate to much to certain style , exactly how I have been hit with the novelty aspect of finding you guys and your great view around phasing a fitness routine 👏🏻👏🏻🔝

[@alanang7407]

I always believe in the exercise you most detest, is more ofthen than not, the exercise you need. For me, it is deadlift but once I started doing it religiously, my back grow massively. My longing lower back ache has also disappear. And novelty is definitely the key here, switching between heavy and light, sumo, conventional, hex bar etc, goes a long way. Thanks the team again for the great discussion!

[@elijahnielsen6352]

So much gold in this episode, novelty has been THEE biggest game changer not just in regards to training but in regards to calories aswell. Going through phases and not letting your body/metabolism adapt has got to be the most under discussed topics in health and fitness. Albsolute 🔥

[@albertoramos1439]

Hi from Puerto Rico! I’ve been yo-yo dieting for almost 2 years. Since I heard from your podcast 2 months ago I began implementing all your tips. My body and specially my mind has change a lot. Thanks for all the information because you help me a lot in a moment I want to quit all diet and exercise.

[@claymonaro68]

Another great show guys. Thank you so much for all the content you put out

[@largemargeog1023]

I get the new video notification at night and then I get to listen while I work out. It’s motivating as hell to listen to while I work out.

[@beccathering7035]

I LOVE THIS VIDEO SO MUCH! THANK YOU ALL!!!

[@jcrhea001]

I have to adapt every day when I listen to you guys. It's hard.....thank you!!!!

[@CandaceMarie93]

So glad I found this channel!

[@zg789]

Found this a few weeks ago, bought the resistance training revolution, and now anytime I’m free at work, this is what’s in my ears or on my kindle!! So much love! Thanks for spreading great knowledge!

[@39gkastor]

I totally agree with this episode. I had been chasing power all my life and it beat me down regularly. Different versions of heavy phases, plenty of injuries, up and down weight loss and terrible athleticism. However once I hit 45 I went into bodybuilding style and my body responded like crazy. I'm understanding the different phases now from listening to u guys and I'm hoping I can program phases to be able to lift for the rest of my life. I appreciate u guys and I'm grateful I found u.

[@esmith2078]

Great episode...we can all stand to be reminded to stay open minded about training and to keep growing to keep growing 😉👍

[@marcellaworkman9914]

Hi, I love you guys. I'm a 58 year old woman who loves weight lifting. After a change in careers I have put on 30 pounds and got lazy on my lifting. I am back been lifting in my garage set up mostly really working on my form. Lifting heavy lower reps. Want to get my shape back. Thank you for all your wonderful information.

[@karamisa2272]

Training is all about identifying weaknesses and fixing them. At least 70% of your training should be directly addressing specific weaknesses. Hunt down weaknesses until they are strengths and find new weaknesses that arise.

[@kingking-mo7tc]

This...this is exactly where I am. I have been sooo focused on strength and it was working for awhile then its like I hit a wall. Lucky no injuries. Now I'm back to doing higher reps and unilateral training. And about to switch up again soon.

[@HellenicWolf]

Thank you, guys!

[@joshhoobler5769]

Another one I found myself taking notes on! Pure platinum here! Thanks for the knowledge guys!

[@kenyavalentine9219]

Right on again, everything that I have experienced in my training you all have addressed, most importantly, the outcome is always you guys solution. Keep up the great work

[@Suryansh.Sharma]

Great advice as always, thank you for going through the effort of uploading free educational fitness videos out there.

[@carlosm6597]

Thank you guys so much. I came across your videos a few months ago and have been listening to everything since then as well as your previous episodes. I’ve seen the most results after doing what you guys say to do and now I’m also eating more than I did before! All because of mind pump. Thank you guys. I keep telling everyone about you guys.

[@RonyD2]

Doing phase 2, week 2 of Aesthetic. Loving the phase switches! You guys have been the biggest influence for my body transformation!!

[@tiki408]

Found your videos and podcast about 3 weeks ago and have been binge watching/ listening to your podcast. Such informative and truthful information. Also bought your book 💪

[@karacrossett6842]

This episode helped me understand your program phasing, and how to adjust my mindset as I progress. Light bulb moment! Thanks guys.

[@73Yanno]

Hey guys,Thank you for this episode! I think that you underlined the most important elements to have a strong and functional body. Amazing stuff!!

[@StreamlineSuccess]

Our bodies are very smart they adapt in a way that before you know it you are in a plateau thats why changing the way we train is so important to have continues progression and new challenges in our fitness journey.

[@adamgonzalez9642]

Morning mind pump brothers! In lockdown I had a 6 by 4 room to work out in. I was intermittent fasting, walking a hell of a lot and doing the same workout mixing up the exercises 3-4 times a week. Yes my body changed dramatically, but then it stopped working. It was only when I moved to a bigger room and started anabolic, and upped my calorie intake that my body and strength has been changing consistently. Your programs keep me progressing and changing all the time, and I'm so glad I came across you guys. Have a blessed day 🙏🏼👊🏼💪🏼

[@eevert76]

Oh my talk about a change from anabolic to finally doing performance. I had no idea how good a change would be for me till I did this. I'm definitely firm believer in what this episode preaches.

[@chrismabe5681]

It's creepy how much I can relate to each episode. I blame the lack of information available when I was younger, but now I think there's almost to much. These guys explain what has happened to them through trial and error which also now has science behind it. It's kinda cool how I look back the past 20 years and I get that "oh yeah... that's why". I also did the Arnold workout and then the HIT workout and had results with both. Realizing now that it's the novelty - not so much the actual program. Moving in and out of these "camps" are critical. I just wish I knew it 15 years ago lol. Good stuff y'all.

[@Burkhimself]

Great advice. Checking the ego at the gym door is key, in my opinion. I did the same high volume workout for a few years and obviously noticed lots of plateaus. I’m at the end of phase one of your split workout and really dig it ! Thanks for all the info, guys. 💪🏼

[@stormrhode2330]

The challenge that I have with this is that I'm already training in a bunch of different modalities. I gravitate toward performance, but with that comes with a variety of movements and I also perform high volume calisthenics and heavy weight lifting. Also incorporating more advanced bodyweight exercises for fewer reps and sometimes throwing in higher volume weight lifting. I also like to play with isolation and compound movements. And there's more. So it's difficult for me to phase unless I temporarily eliminate something I'm currently doing. I expect a lot of other people experience this crucible, too.

[@irish7611]

I’m 3 weeks back in the gym ….. F*** it feels good. Your daily tips have been very helpful.

[@SportyReffy]

Your comment about the fast lifting mom hurt my feeling, but you were right. I tried a 3 minute rest period (usually do 45-1 min) and was able to lift more each set and felt ready to go. As a former DI athlete the long rest took discipline, it was very boring but it worked. Thank you.

[@easterneuropeantracksuit3312]

Rut buster’s !! Great and meaningful topic!

[@ericmiller8139]

This video came at a perfect time for me. I just started Performance phase 2 and it was a totally different mindset going through the workout.

[@jaydavidson7673]

Guys, I'm so glad I found this channel. I am the "trainer" for my wife and kid but feel under educated, this channel has helped a bunch. Going to try some change to keep us (especially my boy) from getting bored.

[@espenstoro]

I've been in a linear strength phase for maybe 6 weeks, and like clockwork, I've hit a brick wall. It's RPE 9.9, can't add any weight at all. Next week I'll start a hypertrophy focused phase, reduce fatigue, work on technique and give the poor joints and tendons a break. My back was very loud and clear during my squats yesterday, it's headed for snap city. Thanks for teaching me about this concept early in my training, guys. Periodization isn't just saving my body, but also my sanity. If I had kept grinding, it would be miserable.

[@garagegymgranny1965]

After having worked out for more than fifteen years and having tried different modalities the one thing I never did was mobility. Actually, I felt it was boring and unnecessary. Fast forward I come across the mind pump show and listen to you guys talk about mobility and the prime and prime pro programs. I purchased them and needless to say, I SUCKED at everything. It was so bad that just trying to get into position was causing cramps. Thirty days in and I am seeing improvement but I am not great at it. I have only gotten as far as Adam’s twenty-minute video but I am sticking with that for the time being. I am sure that once I get comfortable if that is even possible doing those five movements I will venture further into the program. I love you guys and you are doing a great job👏🏻of educating us older lifters that are set in our ways.

[@troyharrington7043]

This is such a great topic, I preach changing up programming to everyone because of you guys. Whatever you haven't done yet is what you should do now. Novel stimulus is the best way for fresh newbie gains! You guys are best, as always, keep the info coming!

[@stephenmentze1579]

Changing mindset for different rep ranges is something I’ve never really heard. At least not this plainly. Thanks guys. Aesthetic phase 2 has been kicking my ass. I just finished powerlift and it’s probably because I was treating phase 2 like I needed to push the weight instead of practice the weight

[@michaelrouse9657]

Thank you for changing my life. Mentally and physically changed from listening to this podcast. I have started seening my goals getting closer to 😊 😃

[@travissmith3409]

Phasing was a new concept for me when I started listening to mind pump. My previous workouts, I was told the best way to get stronger is to continuously do the same workout for as long as you can. It was over 3 months I had been doing the same 2 day workout and I was told that’s great. I am now just finished symmetry and prephase anabolic

[@philipmiller7757]

Oh man, ocr is the goal program from you guys. With that said the knowledge of needing variety in intensity, routines, etc has been a game changer for me. 👍

[@HunterM_89]

Thank you guys for your work and effort I hope you have a nice day 🙂

[@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.

[@waynec.hittthehitthomegrou3326]

I’ve completed Anabolic, Performance and Aesthetic. I’m not on Symmetry. After Aesthetic I thought to myself, “I’m going to do Performance every OTHER workout. Now I’m thinking I’m going to do Symmetry every other workout. This program is fantastic! So I’ll prolly do Power-lift next and then Symmetry and then Strongman and then Symmetry and so on… or maybe sun a Performance in there every other Symmetry block. This functional stuff is FIRE when coupled with all of the other workouts!

[@wilwolf3363]

Such a great tip. I nerve thought about the mindset from phase one to phase 2. I was always doing with the same 5x5 mindset. It didn’t matter the rep range I was doing. I’m going to try it out.

[@rneikha1177]

This is another great episode. 6

[@gustavojuarez2862]

Currently lifting consistently for the first time since pre pandemic. Cannot wait to get my first program to cut in the spring. 💪

[@lowkeycolors]

I’ve been in a rut for a year now. Been dedicated to weighted pull-ups. Going to try maps powerlift. Can’t wait to see what going to happen.

[@riegs546]

Good topic and tips, gents. Reminders I definitely needed so it is appreciated. If I win the programs I'll send you the rules to the drinking game I made up. Rule #1 is take a shot of pre-workout every time you guys say 'Tremendous value'. Everyone that plays will set some serious PRs.

[@aayush2712]

Appreciate this. Felt like I’ve been seeing no improvements over the last couple of months

[@ignaciovalverde8929]

I recently learned to make myself workout programs but I'm still learning and a beginner. I still gotta learn how to phase workouts and add stuff like strength blocks and what not.

[@vintagejason]

Today I realized that I'm brainwashed by MP..... cause it works! I'm 49 and the strongest I've ever been after following the MP "philosophy" for 9 months. Started a new "phase" on 9/1. Yesterday, I caught myself telling a friend why their cardio and cutting calories is failing (learned on MP). Thanks for all the knowledge!

[@danparson1980]

Work to a goal work hard and soft and have fun doing the fun and the necessary

[@thecoltzfan]

Could you guys do a video on your top 'functional' exercises for the average person and how they'd change for someone that's older.

[@kylesingleton5347]

There is only 3 pumps you need in your life. 1. Mind Pump 🧠 2. Gun Pump 💪🏼 3. Mrs Pump 💦 Literally in that order! 😂👍🏻

[@jacoblogmet]

Boom from htown !!!

[@terrywbreedlove]

I have been lifting three days a week for four months now. I am really liking my gains super cool. But I am still way over weight and somehow I need to work on that. Thinking about counting calories and adding a little Cardio. I have been eating 180 grams of protein all this time and Whole Foods. But I need to lose some fat. So maybe a switch up will be good. Count Calories and cardio but I really like the gains and don’t want to stop that happening.

[@sda2570]

I would love to get that

[@victorestrella4338]

Great video guys!! I’m doing maps aesthetic and seeing great results. I’m on my last phase. What plan would you recommend I do next?

[@lordelion9312]

Hopefully I win :,)!! I need that bundle hahah

[@bobbydelawder8230]

This video is an eye opener. I got back into weight lifting and at first it was split bro 3 sets 10 reps now its full body 3 sets, 45 secs work, 1 min rest. I was wondering why it felt like I slowed down. I need a new plan

[@BeastModeKeys]

Doing full body workout been working for me but I kinda mix it with boxing and sled work but when I lift I do a lot of volume

[@darcymurdoch2805]

Hi guys , really enjoy the channel it changed my view on weight training. I am currently going through anabolic and was wondering if you could split into 6 smaller workouts and if so when to do the trigger sessions . Also some compound lifts would get repeated in that six days . Would this still work the same .

[@daveua1]

The left shoulder pain is connected to the....right hip pain... the right hip pain is connected to the...left knee pain...the left knee pain is connected to the....less than stellar gains

[@eevert76]

When does the unconventional bundle expire?

[@JohnnyHinojosa007]

California baby

[@fitta74]

how do you fix a bench press imbalance?

[@nicholasingratta423]

No matter what you plateau in life and in the gym it’s unavoidable that’s why we stay the same year after year

[@davisreynolds685]

My family's van just broke down, and it's our only vehicle. Do you think if we complete the bundle as a family we could just ascend to not needing a car at all? We could just parkour our way around the city? Seems better to me than buying a new one.

[@joshuadilmore9062]

My wife had gastric sleeve surgery before we met and it seriously hard for her to eat enough calories without making her vomit. Any recommendations for this situation? Drink the extra calories through a meal replacement? We are doing Maps Anabolic, but I just don't think 800 calories a day is going to allow for her to be healthy.

[@adamroshia6596]

What’s the best program for a woman? To lean out. My wife and I work out together 3-5 times a week but I’m have no clue how to give her a program. We did a trainer for a year and it was just cardio/CrossFit stuff?

[@idakwiatkowska2862]

Is it possible to do maps programs at home? I don't go to the gym. I train at home and I have barbell, small squad rack and plates.

[@nicholascosta9036]

Hi just purchased rgb bundel. In phase 1 anabolic. How can a workout be 60mins total? 30sets x3 mins breaks is 90 mins? Give or take?

[@josephfox869]

Is changing rep ranges every month too quick? I alternate between 2-6 reps for 4-6 sets one month(strength focused) and then the next month I do the same exercises but only 4 sets and 12-15 reps on each set (more hypertrophy focused). Is this a bad way to program? I do the alternating months because it’s easy to remember and forces me to keep novelty in my program.

[@yellowchair8450]

How long should a phase typically last long?

[@spotlight248]

Let’s hope I win 🥇 🙏

[@fainakleitman6856]

Well ... did bodybuilding worked 💯.., did boxing....worked 💯 did yoga ... worked 💯 did crossfit.... worked 💯... did starting strength...worked 💯 ...doing Olympic lifting now ... but my body is refusing i am 67 female. And now I realy .. stuck...🙆‍♀️

[@catalystmind4313]

Mind Pump Show.....I Have A Question..... is it Okay To Feel Sleepy After My Workout...Because I Feel Sleepy....I Just Need One Hour or Two Sleep After My Workout...... It Can Be Because I use To Wake Up Early Also... but I Feel a Need To Sleep after Workout.....please Take My Question

[@kaito9330]

Is this really for free.? Wow.

[@mfcrabman298]

Mind pumped*

[@lmsm2015]

3rd not so bad S.C

[@LotsOfSoap]

“Father Time is undefeated” *laughs in LeBron*

[@Asiansonly1]

Fucken legends🫡

[@Loadofbulltrading]

Pretty sure Adam had one too many tokes before the show lol . He's really slow in his talking

[@Mickeyyy00]

When you're new to working out and resistant to everything 🥲

[@gayfish7094]

Love your content guys, love your energy, love all the knowledge you guys are spreading! God bless you, thank you so much! Cheers and love from France! 🍷🧀🥐💪 💙🤍❤