One Of The BEST Simple Ways To, Lose Weight, Build Muscle & See More PROGRESS | 1809

00:00 SUPER Bundle Giveaway
1:20 Mind Pump Fit Tip: One of the best ways to get your body to start progressing again is to change your workouts. Change the TEMPO, and you change the workout.
13:11 Don’t bring a knife to a gunfight.
21:36 Sal’s wife is a champion!
25:37 Have you heard of ‘hole in one’ insurance?!
30:35 How kids keep raising the bar of dumb challenges.
38:25 The benefits of red-light therapy and hair loss.
45:41 How Adam has been taking the Red Juice from Organifi to mitigate his symptoms of going off caffeine.
50:00 Fun Facts with Justin: The fastest animal on the planet and hyena's faux penis.
55:55 ListenerLive question #1 - What approach should I have to release the neck tightness when doing presses?
1:05:14 ListenerLive question #2 - Is it ok for your shoulders to click on lateral raises?
1:12:18 ListenerLive question #3 - Is there a proper breathing technique when lifting heavy?
1:22:25 ListenerLive question #4 - What are the best metrics to use when evaluating the effectiveness of a given program and how you're engaging with that program?
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[@SebelyPal]

Being in bariatric medicine, I have referred many of patients who are struggling with low metabolic rates to build muscle by using your program. They have been making great progress. Thanks guys

[@stanleyodundo]

All the way from Kenya, this is by far the most informative and simple fitness podcast. No BS, No fakeness. This pod has deeply tuned me into fitness, from what I eat, to what to do in the gym and outside of it. Thank you Mind Pump

[@callhimd]

“A man who loves walking will walk further the man the who loves the destination” Thank You Sal! That quote has stuck with me since the day you said it and I’m happy it did! 🙏🏾🔥 Understanding that quote will give you a true MIND PUMP‼️ 🧠 💪🏾

[@maryvance7384]

Show has apropos timing for me. TODAY was the FIRST day I was able to do a my first shoulder press with a barbell, it was an empty barbell, but I DO NOT CARE, it is still a big step for me. I have spent a year working on mobility to remove shoulder forward roll, fixing poorly healed bicep and labrum tear. I waited to do shoulder press till I could do proper alignment, maybe longer than needed, but today, had no issue with the move beyond getting used to it, and the weight. Now it is time to BUILD BUILD BUILD - yayayayay

[@BarabasCsaba7]

This episode is LITERALLY the definition of perfect timing. I have been struggling with a plateau and this helps tremendously. Thanks a lot guys!!

[@nathanadams9551]

I started watching a few weeks ago and I have learned so much. I have been helping one of my friends loose some Weight. We took the normal approach like eat less move more. That wasn’t working for hem and I didn’t understand why. One day I run across y’all’s content on KZbin and I learned about the about the metabolism and the benefits from lifting. It was hard to convince he that he needed to eat more and start weight lifting. But when he did he started to see the results and it was crazy. This idea is very different from most but it works. He is getting leaner has more energy. Also life at home is way better if you know what I mean. Thank you guys so much for everything y’all do.

[@eevert76]

It's episodes like this that I learned the most. I never really heard of changing the tempo of the rep till listen to you guys a year ago. Have to admit it works

[@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.

[@davidroberts6509]

I really appreciate this show. I found it in lockdown and its transformed my approach to training. I've had to get used to checking my ego at the door, but the gains always come with patience.

[@Rush1869]

Started following you a couple months ago while trying to learn as much as I can as someone making a big career change at 32 years old from law enforcement/military into the fitness industry. Thanks for always telling it how it is and putting out real raw and useful information.

[@eldigan530]

It's so nice watching you guys because I always pick up something new in fitness, but it's not overtly complicated. You make fitness seem obtainable for almost everyone, appreciate your show

[@desireecotto5640]

I’ve only been watching for a week but you guys have changed my entire view on fitness. I’m an 18yr old female, worked out in summers inconsistently but decided I want to introduce fitness/weightlifting into my life long term. Just got back home from my 1st year of college and spent the past few weeks trying to build/optimize a workout routine with countless KZbin tips, but you guys made me rethink EVERYTHING. I’m now going to start with a simple 3x/wk full body workout with all compounds, slowly adding more lifts. Realized my squat form was absolutely horrible so I’m now taking it back to square 1 and literally just sitting up and down in a chair. A few months ago it would’ve been too much of an ego hit to do but I realize the long term results are so much better than risking injury lifting heavy with horrible form. I would never have made any of these changes without you guys! Thanks for everything you’re doing for beginners and advanced alike!

[@mrryangosse]

Literally watched this before my shoulder workout! I changed the tempo of the same exercises and DANG what a difference! Did DB shoulder press 4-2-2 tempo and I had to drop the weight and my shoulders are still on fire! Y’all are changing the game with nutrition and training! 🤙🏻

[@lindiwoltkamp2100]

Been at a sticking point for awhile with progress. Much needed! Thank you guys for everything you do and the information you provide!

[@katjabischof9266]

Getting into your podcast at work recently and have never felt so motivated to take my training to the next level after 4ish years of half-assing things, you guys have lit a a whoooole new fire under my belly, so so greatful

[@nocosarah4658]

Awe, I’ve missed fun, random facts with Justin! Thanks for bringing that back in this episode!

[@joshalfonzo8456]

I love the show! You guys have taught me so much. Not just in fitness, but in life in general! Thank you for what you do.

[@genevanush]

An hour and a half of entertainment and learning while working out - thank you guys, keep it up!

[@ICEMAN-uv2pb]

I love this info! Every episode I’m learning new things to incorporate into my workouts! Will definitely be working on paying attention to my tempo! Thanks guys!

[@kxrider5353]

Even loving how you have regular episode and some really phenomenal guests. You could close your eyes and apply what the guests are saying to not just fitness but really any aspect of life.

[@SuperSaiyanCam03]

I’ve been resistance training for 8+ years and recently became a Certified Personal Trainer. This podcast delivers tons of useful info on training clients and yourself in such a casual manner with just the right amount of humor and personal anecdotes. Absolutely perfect podcast 👌🏽

[@melaniepeterson6204]

You guys have seriously changed my life. I am finally getting into strength training and trying to learn exactly what my nutrition and workouts need to be. At first it was super overwhelming, but Ilistening to you guys every morning has truly helped guide me so that I have a better foundation to build apon. Thank you!!

[@alexandrochacon5608]

I love episodes like these where it's a mix of valuable information, Justin's facts lol and a touch of humor. Awesome episode 👊

[@Toni1oaf]

Watching these videos is one of the best parts of my day. Thanks for doing what you’re doing guys!

[@gabiramirez6770]

Love the show! I stumbled upon this channel and Im go glad it happened. So much valuable information in a laid back environment. I found a love for weight training from strength and conditioning class in high school. Years and 1 child later I still return as a student! Forever creating gains and knowledge!

[@brandongodfrey4545]

Previously spent 3 years in the gym with minimal results. Since listening to you guys the past 5 months I’ve experienced great results and that’s just from listening. I could only imagine if I had a program to work through! Love the show!

[@nizamuddinansari2557]

I love the way you guys explain about fitness related issues. First time on this channel but really looking forward to more such amazing content. And definitely going through all the contents you guys have uploaded. Thank you 😊 really appreciate it 😌

[@georgigoshkov]

I am 14 years old and i have been training for 6 months listening to your advice. I really like your episodes and that has gotten me great results in the gym.

[@kimberleyformacio865]

Thank you for this episode! I’m a busy 46 year old working mommy and I try to find time each night to strength train at home with dumbbells and resistance bands! 💪💪 I love your advice about changing tempo and pace without adding more weight - that’s especially helpful to me as I have weights that are only up to 50 lbs.Thank you!

[@user-uj5pc7dy2j]

Thanks for respecting our times by putting the tempo advice right at the beginning. I wish more KZbin channels would do that. Anyway, great advice as always.

[@ellydenis6821]

For the longest time I did these follow along workouts that only gave you 10 to 15s of rest even with weights. It's when I started going to the gym about 5 months ago that I took resistance training seriously, and I realized how bad a lot of my forms were, at least the weighted ones. I even avoided the squats and deadlifts portions just cause an 8kg dumbbell on each of my hands would hurt my back. So I've been taking my sweet time ever since. Now I can barbell deep squat 50kg and i've noticed a lot less pain after deadlifts. Turned out a lot of the issue came from my lack of proper bracing. There's always something to learn, practice and improve. It's a lifetime journey and it's exciting. And when it isn't exciting, it's still meaningful so it's well worth the dedication Change *No pain no gain* to *No practice no gain*

[@Joshua-sd1cb]

I could not believe how much the Prime compass revealed in my alignment. I am already seeing an improvement in two weeks using the pre-primers. Stick to the plan! ❤️

[@Nobodytobby]

Attempt number 5. You guys are great! I honestly listen to every episode. It has 100% changed my life. Thank you gentlemen.

[@cal82252]

Thanks for the cutting edge techniques. At 70yr old, and training for 35yr, I learn so much info from your podcast, its amazing!

[@jacoblong-friend7416]

I love this channel It's given me so much valuable information and it's pretty much impossible to choose which info has been the most value. Yall cover such a wide variety and it's great. Keep it up fellas.

[@xXMikka92Xx]

Couldn't agree more with this, I introduced pause rep squats into 1 of my leg days about 4-6 weeks ago. Mainly introduced them to improve my Deadlifts (explosive power out of the hole) and not only has that worked as I hit a new pb last week, it's also allowed me to hit a new low bar squat pb today! Love the show blokes, keep up the good work!

[@dionnabenick3259]

Take it from a 50 year old who wasted her life doing ineffective workout routines, these guys are the real deal. I've learned more in the one year of listening to these guys than I learned over 50 years! Do yourself the greatest favor ever...LISTEN to this podcast. LEGIT!!

[@flavortobenjii]

i too have a shoulder click, can’t wait to try this shoulder circles and try to figure out this discomfort. Dope content as usual !

[@davidverdugo6266]

Justin talk about the bird guy being a blue jay made me laugh out loud while taking a dump. This podcast rocks.

[@tysonbrock2564]

Another great episode! The motivation and education you guys give is priceless. Me and the family have all benefited greatly! Thank you for all the inspiration. Looking forward to the next and the next episode!

[@marley2700]

You guys really the best. Giving out great knowledge every single episode

[@gorkemuzunlar]

I will definitely try 4-2-2 to improve my shoulder stability during heavy bench press.

[@lisaresc]

I love all the tips that you give! I learn something with every single episode! Thank you for your content!

[@alliemilitky517]

super bundle ... super awesome! I have actually just started applying tempo and weight changes and I am starting to see a difference. I had to adjust rhe weights slightly to help with the tempo changes but I love that you guys just explained the why and gave it some value. 4..2..2.. was what I first learned with my trainer and I have reverted back to keeping it in mind.

[@georgif5261]

Let's go get it! I recently came across this channel and I am already a big fan! Good luck to everyone !

[@cjmj26]

I really needed to hear this... I've hit a bit of a plateau, and will give it a try--I'd love to see a video showing different tempos, explaining it is one thing, and showing it would be really helpful I think! Great video!

[@helloharborhouse]

Thank you for sharing such amazing information! I have never felt better than when I started lifting heavy and you guys are so helpful and encouraging to lift for life and be strong for anything!

[@stoicalpha007]

I love the way you explain everything very simple and in a scientific way i really appreciate the work you do Best podcast ever 🔥🔥🔥🔥🔥🔥🔥❤️ Your loyal follower

[@MollyNMcIntyre]

Finally left my well paying serving job to peruse a career in the fitness industry. Not only was I facing a massive pay cut by getting a job at a big box gym, but I was also experiencing a bit of imposter syndrome. (I sat on my certification for two years.) It was a nerve wrecking transition, so I googled videos about personal training and came across Mind Pump. It has quickly become my FAVORITE podcast to watch/listen to and you guys have helped me find my confidence as a trainer. You validated a lot of the knowledge I already knew from years of my own personal fitness journey, and you’ve taught me so many new things that I share with a lot of my current clients. I’m so thankful for what you guys do. Watching the newest episode has become part of my morning routine as I get ready to head to the gym.

[@PatekYoGirl]

I just recently slowed down the tempo on my reps, and shortened the rest time. INSANE pump I haven’t felt for awhile. This was confirmation for me that I’m on the right path.

[@anabelf87]

Slowing down the tempo is SUCH a game changer! Really feel more sore with LIGHTER weights

[@tracywarren7332]

I just finished a cycle where I used a timer and a Cadence of 5 x 5 where I would take five seconds up and 5 Seconds down trying not to pause at any point in the rep. This was pretty intense and when I got back to my normal tempo I saw some good gains. I am currently doing 5 sets of 5 but at the end of this cycle I will mess with the tempo. Thank you for sharing your passion and knowledge.

[@JRoundtree]

Yall are awesome i love the consistent content! Keep killing it yall!

[@erikarines]

You guys have helped me so much! Thank you for all your great content and knowledge!

[@TheHateCampain]

More Great advice. I have learnt so much from you guys in the last year and a half- Best fitness podcast out there, put all my friends on to you guys!

[@DaTaRaZoR]

Thank you for another great episode / podcast. Much respect, all the way from Greece, keep it up !

[@WooBunny]

Thanks! Tempted by the tempo-tation now! Excited to try it

[@lmsm2015]

When Covid hit and I had to change my workouts I had only a 10 lb set of DBS so I did 10 exercises with ten reps for 10 sets every day and my body saw a drastic change. I normally had trained more powerlifting style. Fast forward now a home gym owner I went back to my old style of training and I have stalled. Time to try tempo training. Thanks for all the great info and the lighthearted entertainment.

[@kevinbutler6363]

Its funny how much you forget when you dont use it. That's why its great to always refresh you memory by watching stuff like you guys. Love your stuff

[@mocoyotzi11]

10:36 “it’s also fun!” Is a great way to put it. Aside from hitting a plateau or a wall in my training, I find myself getting BORED of my training. So doing a 30sec pull up sounds ridiculous 😳 or a 30sec push-up til failure. Let’s see how it goes! 🤘🏽

[@josephfox869]

4-2-2 is an awesome way to change it up. Tried it during todays workout and it felt way different. Also recommend if you have a gym partner to have them count out for you because you don’t realize how much you might be speeding things up when under tension. Great episode!

[@apple_baked_rican]

Big fan started listening to you guys when I first started my fitness journey back in August finally got a MAPS program and I'm crushing it on my 4th run of MAPS anywhere and Im really enjoying how much I can play around and switch up my AMP days to exercises with different movements instead of repeating the same ones every workout, which is what I was doing before I got on MAPS just kind of jumping around different KZbin workouts 😅 #FormerCardioJunkie. Also Absolutely love how far the studio has come pretty cool. Keep up the great work guys!

[@ltony5590]

Great to see you guys still going strong! I picked up MAPS Anabolic and completed it within the last year and it has completely changed how I few fitness. Since completing it I've been doing my own variation of it and am still seeing gains. Plan to pick up Performance and Aesthetic soon. Thanks guys!

[@jessicala4732]

Loved this episode! A lot of valuable information!

[@jmwebster44]

OMG I was laughing so hard when you were sharing locker room stories and stinky member stories. I did learn some etiquettes that I didn’t know as well. Great content! Keep it coming!!

[@lionroot4073]

Best podcast I have listen för almost 3 år and u helped me a lot

[@wajiddar3885]

I am from Kashmir watching your podcast for over a year learn a lot from your programs thank you for bringing change in my perspective about health and exercise.It helped me immensely.thank u buddies.

[@melissa7122]

This podcast has become my morning listen/watch while I make and eat my breakfast 😋 such good information

[@lindsayfoss5660]

Just switched from peleton to anabolic and already seen a difference not only in gains but energy!! Can wait to try other programs once I'm done with anabolic

[@SensualDolphin]

Love that wide angle where we can see all of y'all.. I thought for the longest time you guys weren't even in the same room

[@frankwang1321]

This channel is so underrated

[@bypassmobilehelp9571]

I've been doing isometrics and trigger exercises and they're great. thanks guys

[@alexbromley9384]

I had no idea what the 4-2-2 tempo was until today. I’ve ALWAYS done the “unrack and rip” style lifting. I’m excited to implement this change bc I feel that my growth has seriously slowed.

[@giovanniperez]

Love the Mind Pump Fit Tips!! I always learn something new 🔥🔥

[@alexpanek2332]

Thanks to this channel, your podcast and the valuable info you guys provide, I was able to challenge my coach with proper arguments and ultimately get rid of him due to what he was forcing me to do. I'm 5′ 11″, 200 lbs and my coach put me on a 1 300 kcal diet, 3h of cardio, 100K steps + 5x weight lifting session per week and every week I was just dying. Had no energy, no mood or desire to do anything. With the information I learned on this channel it was pretty clear this is a path I didn't wanted to continue. But now without a coach, I'm struggling a bit how to setup my weight lifting sessions and what to do! Could really use the bundle. :-) Anyway thanks for all your hard work and the time you guys put into these podcasts! Always a pleasure.

[@valevale96n]

I keep learning so much from you guys, your podcast is great. I just finished maps anabolic and it was worth every penny ahah Thank you for all the amazing content!

[@davidtorres805]

Gimme the bundleeeee!!!! I’m rolling through anabolic pre phase!!!!

[@kristinagonzalez9150]

Awesome show! Love listening to all your advise and insight. There was tempo work when I did Body Pump classes at golds gym it would go to the beat of the music. Fun class had never done it before couldn’t go really really heavy but it was fun and slowing down hurt so good. I listen to songs w a slower beat and it helps me slow my movements. Great advice!

[@shayjost3036]

Great episode would love the programs👍🏻😉

[@adamgonzalez9642]

Morning mind pump brothers! There's so much stuff that my mates and I used to do to eachother as teenagers that I cannot even put down here coz looking back, even though it still makes me laugh was so messed up. Funny as f**k though! Still following your videos on KZbin and seeing some real results. Actually it's more my girlfriend that keeps commenting on my chest, arms etc. You guys have changed the way I workout massively and I'm so grateful for your content. Have a blessed day and as always thanks so much for making me laugh first thing in the morning 👊🏼💪🏼🙏🏼

[@cireba187]

I have nothing interesting to share for today but man would I be happy if you guys selected my comment for the super bundle!!

[@kenyavalentine9219]

I just did the 4-4-2 and all I can say is wow, I did in on my deadlifts squats and reverse rows oh and hip thrust

[@Slipperie]

That was a SUPER bundle, would love it

[@benyoung9353]

Getting the super bundle will make me Superman

[@housecat6793]

Enjoy the show very much!

[@aprilf3243]

Fellow shoulder clicker here. Had to lower weight and slow way down to find the form that worked for me then built up stronger from there.

[@JohnYoung-fi5xt]

Great video! Thank you as always :)

[@jwlee1059]

Thanks for the awesome advice.

[@thanosp.3965]

Hey guys!!! You made a great point when discussing the first question about this false assumption...tight and strong muscle relaxed and weak...could you elaborate on this...thank you! You are a treasure!

[@drc4688]

Good advice as always!

[@WayfaringWaz]

Starting Split tomorrowwwwwww. Can’t wait!! (Bart Scott voice)

[@ramonabaitan2257]

You always deliver great advice, I really enjoy the show. Would love to try your program one day. I am from another country, where the financial posibilities are limited and cant afford right now. But maybe one day 😕

[@woody558]

Best podcast out there 💪 been listening for a year and learned more than I ever could have anticipated

[@benjaminfitzhugh9565]

The random facts segment should be in every episode

[@akarshpillai394]

Thanks for all the inspiring and tips for people like me. Helping us to stay away from b.s. shit information and giving legit information to help us. Even though I can afford your program but the info from KZbin is paving my way to remain motivated and getting better day by day.. thanks a lot a guys

[@famehilal]

In Chicago the weather is finally warming up. And after finishing maps anabolic and mid-way through performance right now, let me tell you. I am ready to show off the results under the sun!! I’m not ONLY talking about my physique, but I get to show how I can squat down without back pain while playing with my 15 month old daughter. Maps programs made that happen 💯

[@koniichua18]

When my tempo used to be 0 eccentric > bounce off the ground > get the bar up. Now I've been doing 5-6 second eccentrics, paused reps, and even slow concentric movements thanks to you guys!

[@ortizgs]

Do you apply these for every movement?

[@koniichua18]

@@ortizgs right now I'm doing them for squats and deadlifts. I only have dumbells with me so they really make the weights feel heavier. For bench and OHP I'm doing 2-3s eccentrics. And for most isolation movements I also do 2-3s negative. Planning to switch it up soon like they said.

[@ortizgs]

@@koniichua18 thank you :)

[@troyharrington7043]

Dang it I was gonna try to be the first comment and see if that would get me the win finally lol anyway love the topic, I've been really messing with slowing the tempo down in some movements and iso holds at the end of the concentric too

[@alexbromley9384]

I’ve learned being first doesn’t mean you win. I won when I commented 12 hours after the video posted. Stay at it and you will win lol

[@troyharrington7043]

@@alexbromley9384 lmao I've tried it all bro, I know I'll get one someday!

[@ellydenis6821]

@@troyharrington7043 Same, bro. Same

[@Owen-C1997]

Same! Mostly for biceps and chest and I can definitely notice the gains. Super slow and squeeze on the way down and holds at certain points really help.

[@giovanniperez]

This is honestly the BEST fitness podcast! The content, banter, and knowledge you guys all have and share is amazing. I always manage to learn something new and I always watch the entire episodes no matter how long they are!!

[@alana4612]

This is really helpful for me, because I'm at a plateau, but I'm trying to perfect my form and when I go up in weight my form breaks down, especially in the hypertrophy phase when I'm doing more reps. I'm going to try the 4-2-2 method

[@bobbydelawder8230]

what i like doing is changing resting phase. Ill do 2 min rest time for a few weeks then lower it to 90 secs to finally 1 min. keeping the same lifting method time under tension.