Training THIS Way Will MAXIMIZE Strength Gains, Here's HOW | Mind Pump 1843

[@emilyboever1800]

Becoming a grandma next month and so glad I found you guys! I'm totally on board and lifting for the first tome ever. My goal: grandbaby is going to have the strongest gma of any of their friends 😀

[@nancyj795]

Getting really good at deadlifts will change your life and separate you from your peers by miles. My dad is 57, not on TRT, and he can deadlift 450 lbs. All his friends have sore (weak) backs and he moves around like a 25 year old.

[@garagegymgranny1965]

I am a gran also and I love to lift.

[@mindofvalue4577]

Keep it up Cool Granny!

[@loganbazan4496]

You’re awesome stick to it

[@GUITARTIME2024]

We love you, grandma. KZbin family got your back!

[@troyharrington7043]

Training for strength instead of aesthetics is what improved my aesthetics the most. Great episode guys! Keep spreading the good word!

[@MartinJohnsonIII]

How come i’m very interested

[@muzzammil4869]

whats the difference between both type of training?

[@turo302]

Probably just means you werent getting close enough to failure when “training for aesthetics”

[@MartinJohnsonIII]

@@turo302 But would you agree that low reps heavier weight builds denser muscle?

[@troyharrington7043]

@@turo302 no I have never had an issue going to failure or anything I think it was just the difference in stimulus using heavier weights and what not but good point!

[@jacobclausen5656]

That part where you guys talked about each other really made me quite emotional. Such a fucking inspiration to see all you guys appreciate each other and put into words what the others do best. This really really hit home for me for some reason, and I feel like I know you guys better now for it. Thanks for being vulnerable and showing people this side of yourselves. Amazing podcast once again, guys

[@garagegymgranny1965]

The genuine admiration you have for each other is very heartwarming. You are setting a great example for your children and their future interactions with friends and coworkers.

[@joshhoobler5769]

"everybody's so growth minded that what I expect now is the unexpected" -- that gave me goosebumps it was so freaking inspiring

[@JCInShape]

It's amazing that this has probably been one of the best podcasts regarding parenting! We put too much emphasis on telling our kids what to think, instead of teaching them HOW to think! That's why we have a country that has potentially half of its population believing what its mainstream media tells them! Well done, guys! Let's bring questioning things and critical thinking back to our children, and therefore our world

[@kennethemerson5548]

Chad Waterbury has been preaching this for years. His 2008 book Huge In A Hurry is based upon 85% triples. The key is to do them in 12 seconds or less to recruit type II and type II x muscle fibers right of the bat. He calls this the size principle. This stuff works. Most Oly lifters like myself do a good chunk of training based around triples, doubles and singles. I do a lot of heavy triples with squats, pull variations and press variations as I get close to competition. It makes for pretty solid muscles. The strength gains are even more impressive when used in a step loading scheme.

[@hahsvehsghevsusgw8894]

What do you mean by triples, doubles and singles

[@rvbbve]

I’ve been putting my friends onto your podcast and all of our progress and outlooks on fitness is exploding! Mental health and mobility are my main focus and the strength and muscle gains just keep following. Couldn’t thank you guys enough for resparking my love for fitness!

[@AB-lb4zv]

The empathy and emotional intelligence of you guys is monumental ! You guys don’t allow your pride or ego to stand in the way of anything I commend that .

[@FelisaPagaran]

All of you guys are absolutely brilliant 🎉

[@LovenArtiste]

54:32 Who would’ve thought that would turn out to be, potentially, the best question asked on the show?

[@blaineandkatey]

I've been obsessed with you guys and just binge watching every episode from the past few months! You guys are a wealth of knowledge, thanks always ❤️

[@Marissaeverett15]

I love how great the studio has come together! So aesthetic and has a little of all of you guys in it which is super dope.

[@jameslarsen1086]

I think "not surprised but consistently impressed" also reflects the mindpump community's collective response to this content. Tuned in for fitness and lifestyle advice, received a masterclass in team dynamics. Not surprised but thoroughly impressed.

[@jameslarsen1086]

P.S. suspicions confirmed: Doug IS mindpump

[@gfitfitnessstudio]

Listening to the four of you speak about each other with this big, goofy grin on my face! The love and respect you have for one another always shows, but his segment is absolutely wonderful!

[@lisaresc]

Everything you talk about I want to incorporate! Love your content so much! Literally the first podcast I look for every day.

[@MindPumpShow]

Winner! Please email [e-mail] with this episode number, a screenshot of your youtube profile, and the email you would like the program to go to!

[@lisaresc]

@@MindPumpShow omg thank you so much!!! ❤️❤️❤️❤️❤️❤️

[@OctoberOmicron]

So what I gathered concerning heavy singles, doubles and triples, which is all covered in first 13.5 minutes: 1. Use moderate weight, never your max, but more than you'd use with a 5x5 program. 2. Two to three minutes rest between sets. 3. Three to four exercises, five to eight sets each, "less exercises, more sets." 4. Four to six week cycle. The unspoken implication is that this applies to big compound movements, especially if you consider total time for workout. Would love to hear any suggestions on what exercises you'd all select! I'm considering for my next rotation doing this with squats, deadlifts, overhead press, bench press, and rotating in RDLs and maybe barbell rows. Should I even bother with things like barbell curls or close grip bench?

[@Tha_Jefe]

The number of gains I have made since I found you guys... Sensational. Thank you for all the gems!

[@themuscle8467]

Still the best fitness channel around. Love you guys and I hope you all realize how real you guys are. You guys just seem like a good group of dudes and are seriously the first fitness “KZbinrs” maybe even the first KZbinrs I’ve ever watched and trusted the content like I do. Keep up the good work 💪🏻

[@joshcastle9257]

Hearing you guys compliment each other and talk about the mechanics of it all was beautiful

[@carlosdmc5395]

Thank you again for great information to improve our training and to develop new workout habits. Had never heard of that form of training to increase strength.

[@emanuella525]

Your channel has been a blessing for my life. I started weight lifting about 1.5 years ago without a trainer and I can attribute most of my progress to the knowledge I have aquired from your channel. Thank you!

[@brianmyers1662]

You guys are amazing! It seems like you are rummaging around in my head for ideas, or places to fill in the gaps in my knowledge! I really needed to hear the content in this episode! Perfect match to where I am and where I am hoping to go! Thank you!

[@rickyg-broscience1017]

You could have not recorded anything else in this podcast the love and respect you guys share with each at the 1 hr mark speaks volumes to your mateship Fucking awesome well said

[@abdulshuyeb6193]

THE BEST FITNESS CHANNEL EVER!!!!!!!!!!!!!!!!!!!!!!!! Always learning something new!!

[@Alex44081]

Wow! That was a big time “I love you bro” session at the end. Nice to hear how much respect you guys have for each other. This has become my favorite podcast the last two years. Thank you!

[@noninanoni8007]

I started watching you guys recently and you guys changed my mindset , I bought the resistance program from you guys, I feel way better! Going to finish this program then thinking on buying a aesthetic bundle type of program

[@d_trick89]

Amazing content guys, I find that there is always at least 2-3 gems within your videos that I did not know about. With question #2, you guys did a great job at answering what could help with motivation to workout when depressed, and you can definitely hear the experience behind the responses. Depression sucks, it makes you feel worthless, hopeless or helpless, and even unloveable at times. I hope the individual who asked that question can find the help needed and that this response can be a start to it. I’m a mental health therapist, and something that I have found that works great for motivation related to depression is (trying an experiment). Rate what you “think” the workout will feel like (self rate scale 1-10, 1 being it’s going to suck and 10 it will be amazing), go workout just to test the experiment and see if your thoughts were true (you’ll find more often than not, that thoughts are just opinions, not facts) and at the end, rate the workout for how it “actually” felt, it’s common to find that the rated number is higher than originally expected. As the guys put it, going through the motions and doing what you can (without high expectations) will not only be more than doing nothing, but it will help with the release of endorphins and dopamine, two chemical that help our brain feel great, and potentially create some balance.

[@emilyb.2176]

I just loved hearing your perspectives on each other 💗it was so genuine and insightful. Love this crew!! 💪🏽💪🏽💪🏽💪🏽

[@Jayjayg1223]

This right here is exactly what I need. I feel like I’ve hit a standstill in my strength training

[@davidmurray319]

Love hearing Justin talk about verbal fluency! Reading teacher here!

[@DustinSeale84]

Really glad I found your podcast/youtube channel. I have acquired much more knowledge around my fitness and have been making incredible gains in both aesthetics and strength since listening. Thank you for everything you do!

[@spicyprune431]

been listening to yall on itunes for years, love the content and how real you guys are, completely changed the way i look at fitness and ignited my passion for health and fitness!

[@Thedrunkdunker]

How can I add more likes? The information you guys produce is priceless. You have tought me that there is no right or wrong way to one thing, but it is always it depends.

[@AimfitAu]

Thank you!! But this is becoming an addiction crew!! A new video out just in time for my morning workouts, I LOVE IT! Thanks again for more outstanding content!!

[@josephmcarthur6095]

Been in the gym for a year started trying to rehab a back injury and ever since I found y’all my lifts have gotten better little to no back pain and seems like my forward shoulder is slowly getting better thank y’all for everything y’all do for people keep up the great content 🤙🏼

[@gkmaz4030]

You ALL are Great !!! I’m so incredibly happy to have found this podcast. Sweet moments between you all. Got me in my feelings. Gratitude 🙏

[@FernTheBull]

This episode was amazing, I love the part that you all talk about the friendship/brotherhood. 🖤🔥💪

[@brookeanderson2631]

Love you guys! I’ve been listening on iTunes since 2017. This last year switched to KZbin and I’m always learning something new. Really enjoying watching you guys and my favorite part is the banter and conversations you all have about your lives and current events 🤗

[@nicholasalley4909]

Hope i didnt miss the 24hr window. I love the podcast I’ve learned so much after 5 years of lifting. Makes me feel like a newbie

[@brennengodeen3796]

A man with a high degree of self value will praise and compliment other men. Nice touch fellas.

[@workisnotlife]

I sincerely thank you for the information you present. I am 54, former D1 football player. Your show has been invaluable and people can't believe my age. I am making other changes, taking a break from drinking, and trying to get more sleep. I love learning and the older I get, the more I know I don't know. Going to try the singles and doubles. Just know you all are appreciated.

[@Dee-qs3zd]

Just started listening in 2022 you guys have know I dear how much you help me. Listen to you for a few hours ever night thank you

[@adamgonzalez9642]

Morning mind pump brothers!! Trigger sessions are the nuts!! Really notice their benefit even if I have to drag myself kicking and screaming to do them. Have a blessed day! 💪🏼👊🏼🙏🏼

[@lisaday1143]

Totally resonate with the strength versus high rep, challenging the mindset with a different experience is definitely rewarding!

[@mauricioadaniya5283]

Could you potentially mix this with high-rep exercises? Like, going for the 1-2 very heavy exercise in a dumbbell shoulder press but including a high rep-light weight with a lateral raise in the same routine?

[@kingking-mo7tc]

So I have done what you guys are talking about unintentionally. I but I didn't do it long enough. It's summer time and I like to workout outside. Once I get back in a gym and start lifting definitely going to try it for a month

[@kingking-mo7tc]

Or more.

[@neilodockery9256]

Came across this channel by fluke, absolutely love it , all this guys are very endearing

[@johncary5133]

So glad I found you guys. Been hooked ever since. I need the symmetry program!

[@zacharypoccia5024]

Recently new subscriber and I’m glad I’ve come across this channel. Just getting back into exercising and these videos have been fun, informational and refreshing. My view points were already in the same line of much of what’s said. Back in September I began working over night 40-60 hours a week. I would love to hear what you gents have to say about nutrition, exercise, energy, sleep, scheduling and anything else I can’t think of atm. Thank you!

[@cesarjaramillo9455]

I recently finished my first program Maps Anabolic and just bought the summer shredded bundle. Starting next week and super excited. Thank you guys for everything you do! 🙏💯🧠💪

[@samtimmistroy]

MAPS Symmetry would be awesome, my pecs are very asymmetrical. I’m starting phase 2 of SPLIT today, been loving it so far!

[@Josmarxo]

My boysss! Thanks for the great advice! I just started physical therapy for my broken humerus! That maps symmetry sounds like an amazing program to balance out my upper body since the injury! Again thanks for the life changing advice!

[@ryanluce9864]

I have been a follower of the pod since 2017 and have lately been onto the KZbin channel while I'm at work. I cant thank you guys enough for the work you do I might have started listening when I'm 30 but I think I'm strongest I have ever been due to your programs and advice on how to structure things and focus on things I'm coming out of a strength phase and thinking about doing a 5x5 phase for 2 weeks before I move over hypertrophy training and will look to run anabolic in September I always run anabolic to start football season reminds me of training of football thanks for all you guys do as one of your many fans cant get enough of you guys!!

[@shauncollins678]

Are these low rep sets for compound movements only, or can you do this with all exercises?

[@OctoberOmicron]

Great question, and really the only point that wasn't gone over in detail. I'm pretty sure they were specifically talking about compound movements here, considering all points made: Use moderate weight, never your max, but more than you'd use with a 5x5 program. 3-4 exercises, 5-6 sets each (that's somewhere between 15-32 total sets per workout) with the idea being "less exercises, more sets." That, combined with the recommended 2-3 minutes rest between sets and the word powerlifting being thrown around, really leads me to believe this is all meant for compound moves. Particularly when you consider that the minutes for rest time alone could be anywhere between 30 and 96 minutes. Personally, on my next program rotation I'll be incorporating this for the recommended 4-6 week cycle with bench press, overhead press, deadlift and squat while rotating in RDL and barbell row depending. Seems like a fun, fresh new way to train! I'm far from an expert, but I'd say the principles they addressed here would apply to all exercises. You just get the biggest bang for your buck with compound movements.

[@tammyakin-stevanus4360]

You guys give so many great workout variations, I’m into my second week of a change up and I want try something new.. I love the thought of this singe-double. How long should I stay with a variation before I switch again ?

[@terrywbreedlove]

I think he was saying about four to six weeks

[@reggiedavis4961]

Man I’ve been trying to get symmetrical ever since the first weight I lifted. You guys rock for even focusing on that because I’ haven’t heard of a program focused on that since I got into this industry 4 years ago

[@adamlimbach6756]

The last question was awesome! Let’s get Doug more involved in the public eye of this!

[@mayrakennedy6200]

I’m obsessed with your podcast! I like the response to the all or nothing, or one “diet” is the best…. we should all do what works for us. Also, something may work really good right now but now 6 months from now. Or the focus may change into maybe not losing weight but building strength then the “diet” may have to change some… Thank you for putting out the word. Keep education us to be better in fitness and health 🙏😇 amen

[@arishali9587]

What a timing. I have been wondering how I am hitting PR’s on deficit. Also I do single and doubles on heavy and 4 to 5 raps on moderate heavy. Thank you guys. The amount good quality information you guys putting out for free is unreal. I lost 45 lbs of fat mostly. Just because of people like you guys.

[@AngCJ-18444]

Sal, my daughter did something similar. She said she was talking to her little sister who looks like her, said a name when she was going to come, that she was waiting for me to decide and that she said 'I just have to decide, it's my choice to open that door'. Then, she just randomly goes back to colouring in like it was nothing. We havent been talking about having another child at all. I think kids do pick up stuff because although we are all intuitive, as we grow up we are conditioned to ignore and dismiss this extra perception and move away from trusting self.

[@iconnick7]

I needed this episode. Great timing

[@milootis1034]

I definitely love lifting moderately heavy with low reps in the last year or so. I decided to switch to 15-20 rep sets for the next month or so to see how my body reacts. This episode is tempting me to switch to 1-2 rep sets but I’m going to stay the course lol. 1-2 rep sets coming this summer though 💪🏾💪🏾💪🏾

[@samueljmvv]

update?

[@BangOutVolleyball]

Will you guys come out with an Olympic lifting program to improve power output?

[@jamesweldon6374]

25 year old hardgainer super consistent in the gym for over a year now and learning tons from you guys but no matter how hard I try to address and fix my imbalances between my right and left side I make slight progress but I just can't seem to find the root cause. Been dying to start Anabolic but then tore my ACL and got surgery which only further contributed to imbalance between left and right. Super noticable when I bench, row, and lateral shoulder raise especially, which is why I am hesitant on progressing too much on my big lifts because I cant help but feel like im building on an uneven foundation that will only hurt me down the line. Maps Symmetry would be huge to help me make some actual progress in getting past this so I can have an even foundation to build on!

[@dee_ztivuolibra04]

I so agree that we all should be eating according to our genetics. I have been reading and following Paul Cheks metabolic typing technique. No more bloating and I am better able to identify what food sensitivities I have.

[@dawngreil6650]

Very nice evaluation of your team, Adam! 💜

[@markislivingdeliberately]

Seventh day Adventist checking in from loma Linda! Absolutely right. There’s a lot to it including genetics, lack of alcohol/drugs, movement, taking a day off from work and stress (sabbath on Saturday not allowed to do much but rest and commune with god/nature/fellowship with community). Now I don’t practice, but adventists live very healthy lives, the diet is probably near the least healthy thing we do haha. But most of us eat meat and drink caffeine at this point and many drink. So may not be a blue zone forever haha. But very tight knit community, that’s probably a large factor in and of itself.

[@ohheyhowyoudoin9635]

I've been splitting my workouts for a while now between 5x5 push, 5x5 pull/legs

[@claymonaro68]

Great show again lads keep up the great work

[@noeditbookreviews]

I loved the stuff on letting the child's mind experience new things. It reminded of a good book called "Brain Rules" by John Medina. Good stuff.

[@jc0609]

This is really interesting. I love lifting heavy but didn’t know about the potential benefits. This is really great. Thanks

[@MrDaneloco]

You guys are great!!! I am so grateful you guys have this podcast/show! I appreciate every episode you put out thank you so very much. Very insightful and very relatable. I love you guys thank you for the support and knowledge. Keep up the good work! “Oh no!! My baaaybuh” haha classic!!!

[@elliot.darko117]

The reason Mind Pump works so well is because these men all started with WHY before they ever got moving. Simon Sinek has a great book called Start With Why and everything they said on the last QUAH was exactly what that book talks about. Hats off gents 👏🏼

[@Sonic_1000]

Just started this and eating more and man does it work. Pump work for the rest.

[@rpreyer2]

You guys are very motivating. I am going to try Heavier Weight for more stability.

[@jabaribailey7004]

I subscribed to this show bout a month ago and I been getting plenty helpful tips. Sometimes though you guys have to break these terms down for beginners or people who use different terminology. "singles, doubles, triples, isolation and compound lifts). It would help if you all could break down some of the language for people who don't know the terms and science of training. Love the show tho still!

[@dackadams]

Adam keeps it trill.😎

[@XerophSerenade]

Doug. You're doing a great job!

[@yamani3882]

Can I do a super set of 1 rep for all the muscles on the same day? For example, 1 rep pull up, 1 rep dip to target the chest, 1 rep Chin up, hand stand, deadlift, squats, etc. basically workout all the muscles in a day but still follow the heavy singles of 5-7 set for each exercise. And do this 2-3 times a week for about a month then switch to a different strategy?

[@darrenbarnes5804]

I’m a plasterer and struggling for balance , this is gold dust! Would love maps symmetry

[@rickcastrejon6454]

Going to try this type of workout. That's for book reference.

[@birtleybadboy]

Are heavy singles or doubles only applicable to compound lifts? Or would it apply to say side lats & rear delts when doing shoulders?

[@Baggins511]

Adam is so right ref the Keto diet. I struggle with gluten so I run a “ketoish” diet which is high protein, high fat but with simple carbs such as whole oats, sweet potatoes, etc and it totally works for me. Whole foods, less processed rubbish. Spot on as always guys.

[@dudewheresmycar7961]

This is crazy the question at 46:24 is what I’m going thru right now. I haven’t gone to the gym in 3 weeks. I just got a lot of this going on right now.

[@evec2022]

I'm the petite 105lb girl doing triples, doubles and singles thanks to you guys!

[@mannohana]

BEEFCAKE Goals! I’m definitely reimplementing this style of training. A BIG thanks Mindpump Crew for continually dropping gems 👍🏽. Certainly the best health and fitness channel on KZbin!!

[@dbzgtcrazy]

If I can get my sleep on point (still dealing with drainage from getting over a cold) I'm gonna be pushing up to 3x Foundational workout in Phase 2 of Anabolic! Stoked to see the "new hypertrophy" potential after completing the strength phase!

[@sunofwar]

Awesome podcast awesome guys. And always learn. Listen almost every day and loving it. 👍👍❤️💪💪💪💪

[@sarahcooper361]

I have a lot of friends/family who are finally seeing the value of exercise (and nutrition woohoo!). Curious how you encourage folks who are newer to fitness and still only workout at home to adopt this style of training to see results?

[@sstein4777]

What i like the most about you guys is how you can disagree with honesty and respect. If our entire culture was based on that principle, the joy of living would be higher. Wars wouldn't exist.

[@Godflowtino]

It's funny I'm only ten minutes in and your completely explaining my last 2 months of training. I was out the gym for 2 years starting at 161 lbs and now 174lbs only supplementing creatine for the last 3 weeks and occasionally iso whey I've been training like this most of my life with hypertrophy sets after I have a high motor. my current bf is around 9% I bench 225 deadlift 405lbs and 275 front squat for reps. Is there doctors in Canada looking for athletes?

[@GinoKelleners]

Hi Guys, first of all love the videos, they teach me soo much! Question about red meat or chicken. I love eating meat, as long as I can remember my diet has been mainly meat and the rest was carbs (from veggies and potatoes or rice/pasta). People told me: you eat too much meat, I had no idea there were things like the Carnivore diet (think that would fit me at the time), so I tried a vegetarian diet for 2 years and felt awful after a year and a half so I added fish to my diet and after 2 years I started eating meat again, I had an iron deficiency among other things. So now for my question: Sal told us red meat is best for him, How do I know what kind of meat/fish or chicken is good for me? (Little background about me: 34 years young, 180lbs, and lifting 3 times a week using the MAPS Aesthetic training program, week 3, Phase 2) Sorry for my English, greets from the Netherlands.

[@joshjones8127]

I was getting into my lifting groove when I suffered a really nasty accident se years back. My confidence took a major blow because I've been struggling to get back on track and get my numbers back since then. I figured I had lost all that strength and may never get it back. I stumbled upon this and tried your suggestion for doing heavy singles. I was very surprised to realize I still have a lot of strength potential. I just needed to train differently. I really think this will help me in the long run. What would a solid routine for this look like? Should I just stick to your format?

[@ic8537]

Has the part about building strength been clipped yet?

[@brucecakes]

Sal, Adam, Justin, or Doug before doing this heavy weight for a couple of reps how many reps of a lower weight should we use to warm up with?

[@MSAli86]

Cant wait to try this method of training

[@mitchelldolan1540]

I think I’m going to try this for a month. I’ve been rehabilitating myself for the entire year from a rotator cuff and chest injury at the gym. Training almost exclusively with dumbbells and kettlebells. I finally feel rock solid in my recovery from the injury but I’ve also kind of plateaued in my strength gains. I dropped the weight down from about 60s to 30s back in January for reps and now I feel like I’m stuck at 50s and can’t get past them. I’ve always done aimed for 4 sets of 8-12 and then taken the last 2 to failure. Maybe this is what I need to tell my cns to wake the hell up and grow

[@hockeymomavalon2499]

Dinosaur training.... ok now I'm gonna have a monster butt!!

[@Fatalvasectomy]

Usually focus on hypertrophy however willing to give this a try. Should i go 3 2 1 or warmup & go 1 2 3 like a drop set?