Mind Pump: Raw Fitness Truth - 359: What Training Program is Best for Me?

Episode Date: September 5, 2016

After hundreds of assessments poured into Mind Pump headquarters, Sal, Adam & Justin started to notice a trend. People were looking for the best way to train for their goals. In this episode, they break down the best training protocols to achieve the look or function you are looking for. Have Sal, Adam & Justin personally train you with a new video on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Get your Kimera Koffee, Mind Pump's first official sponsor, at www.kimerakoffee.com, code "mindpump" for 10% off! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. All right, you're about to listen to us talk about exercise programming, what the best program is for you. We're going to break down our maps program. So even if you don't enroll any of the programs, you can get some real good tips to help design your own workout. But listen to the very end. We have a little surprise for you. You Easter egg nuggets.

At the very end of the episode, wait till I sign off and you're going to get a little surprise. If you haven't bought any of the programs, this is a surprise for you. Definitely. If you're looking to get started on something, you're not sure yet. Hang tight, listen all the way through the episode Wait till the very end for the gym. I think we got some nice for you So let me ask you guys a question

You've now we've all now been working with Doug now for a little while and I've known Doug a little longer than you guys have Yeah, have you guys ever heard him say a bad word? Only forced when we forced that out of his he's he's sworked a couple times, but not often at all No because he'll save me like, shit. Yeah, Doug, Doug, he uses words like, like, Dulley Dang. Yeah, yeah. Like if you're watching like a 1960s sitcom,

and the dad will say something like, oh, shucks or chimney Christmas. Yeah, he says that shit. He says, he says, Jimmy, he Christmas all the time when he's pissed off. Good gravy in the morning. And right now, he just got pissed off at his, at the switch for his mic, which you know,

if he a Doug's ever gonna get mad, it's gonna be at technology. It is. And he said crap. Or driving, which is like he's mad. He's mad. I can watch my mouth out of soap now. In two, the two years we've all been together

and I think I can count on one hand, that way, times I've heard his actual swear word. But when he does though, it's powerful. actual swear word, but not when he does though. It's powerful. When he does exactly hold out. Yeah. Well, I could drop F bombs all day and you wouldn't even turn around, but he Doug says a swear word and like everything.

This reminds me. I was watching the big Lebowski and I remember when that when that movie came out, like it, it broke a record for the amount of swear words used in a film. Did it really? You would have no idea because it's all Conversational and that's how I feel like our show is because like for me like swearing. It's like whatever fuck it Did it really break a record for swear words? I did not know that yeah, I it more than in quentin Tarantino films But will the sake of think of when it was released? Yeah, I don't know but late 90 Oh, I thought there was a point to that. I've never seen that. No, but I'm saying yeah, you've never seen a libousky. No

Are you shooting me? We're not friends anymore. You know, there's something dude. You've never seen that movie. I saw maybe some of it There's something to learn here for the audience. There's something to learn here. That's disappointing Yeah, you know, if you read in a psychopedia every single day, this is what could happen You could miss out on a lot of really cool things Cautionary tale you may yeah, you may you may be super smart all that the 17 year old to 25 year old girls Maybe in love with you. Oh my god. You may oh my my god, you may. I hate it when you just leave it. You know, I hate it when you start with a legal. You fuck.

You, uh, you may, you may wow all the fitness gurus out there and impress all the older ladies, but, um, so if I like, if I go like, like, shut the fuck up, Donnie, you're like, huh? Yeah. No, but I do know that the memes, I've seen memes on the, where the guy's like, clocking his gun, what's his name? That you, Roseanne Barr's husband from Roseanne.

John Goodman. Yeah, is any in the movie? Yes. Okay, so that's from that movie. You would absolutely love the movie, too. You would love it. Yeah, I know you're a person, you're not watching it.

You would love it. Yeah, I can't believe you haven't watched it. No, that's absolutely. You would totally appreciate the work. Every time I watch it, I end up drinking white russians for at least a month. Wow, that sounds like it's depressing almost. No, that's great.

I'm like, you should be fine. So you watch the movie and you become an alcoholic? Yeah. You like, you crave it. I'm not watching it. I'm not watching one of those things. Actually, I think that we're all gonna be up next week, we're all taking off together to go up and go see Ben Greenfield.

So I think that, that would be a fun. Yeah, I think we have to do a movie now. I think we'll do white Russians and watch the big live-ass thing. Watch South's tummy explode. Doug, have you seen it yet, either? I did a long time ago. Oh, even fucking Doug saw it, bro. See, Doug's cool.

Even Doug saw it. Dang. Dang it. The ego's cool. Even Doug saw it. Dang. Yeah. Dang it. The ego was cool. All right. So I kind of wanted to do something different today. We've had a, we opened up last week. We opened up with assessments and we decided.

Oh my God, the response has been really close. It's flooding. Yeah, so what happened was we said, okay, let's agree that we could probably handle like 50 or so of these assessments and we will open them up to people. So we dropped the episode and not thinking twice about it. We woke up the next morning with like 100 and something. It was 200, it was 200 first day.

Was it 200? Yeah, because what we did, what we did is we had a little pop up on our site, minepumpmedia.com. You go on there and then people can answer questions and their basic assessment questions. And our goal was to be able to contact every single one of them. We like to talk to and touch our fans and our followers

and we want to know- Not in an inappropriate way. Or inappropriate, depends on what they want to do. Depends on their, there. But anyway, I'll joking aside, we wanted to call people, some people want to get on the phone, want to email Wake up the next day 200 Assessments and then we kept it open for more day. It's like we have a thousand assessments

We had to shut the program down. We have a waiting list now and we're trying to go through and call these people up But a lot of the same questions came up. Yeah, well, we've we've started it We decided we have to get there's so many we okay., okay, we printed them all off and said, okay, we're gonna have to start organizing these like, okay, and we started organizing on people who don't have any programs, people are just asking specific questions. I was interested in this, I needed to know this. A lot, a lot, a lot, a lot of what we've read.

Our people just, they want more detail on what program is best for me. And, you know, what we realized is we spent so much time in the last year or so building out like everything. I mean, we have, we just now, we haven't even got 30 days under our belt to be in full time at this. I think you guys have seen what's going on with the YouTube channel and the updates on the website and everything that's coming out now, the assessment getting ready to launch another program soon.

So we got all this stuff going on and we've put so much energy onto content that we really haven't thought about the sales piece to it or you know how to sell you all this stuff. We just said we figure okay, we talk a lot about it. I'm writing in a lot more detail. Yeah, so we really haven't spent that time. So we wanted to do an episode that really just breaks down all the programming and really what what program is best for you and How to decide that where to start or ideally if you were going to do a maps program What they entail and which one you should do. I think you know before we do that Let's start with some of the the common Mistakes if you will that we see in a lot of these assessments.

One of the first ones that pops out to me is, and a lot of the people, if not most of them who filled out the assessments, or at least the ones we've gone through, are people who are already working out, they're doing some kind of a workout. In the assessment, we ask people to be detailed and to tell us what the routine looks like. One thing that we found was that people, uh, they're pro, if they do have any kind of programming, it's usually relegated to like one week. You know, in other words, yeah, I do this Monday, Tuesday and Wednesday, and then this is what I do Thursday, Friday and Saturday. And then I re and I rinse and repeat. Yeah, and I just

cycle that. They don't have any longer term programming. And so inevitably, every single person we see that, and by the way, that's already better programming than most people, but it's still not even near good. They'll have that inevitably underneath it, we'll say, you know, what's your struggle, what's your question, whatever, every single one, I did well for the first five, six weeks, plateaued real hard, or now I'm not seeing any progress,

or weight isn't moving up on the bar or I'm not getting any leaner or I'm not seeing anything at all. And that's what happens. That's what happens when you're on a program that's programmed out for one week. And you don't understand how to manipulate all the different variables

and how to go after different forms of adaptation because when you do understand those things, the biggest thing you avoid is plateauing. You actually progress on a pretty perpetual basis, and yes, many times your progression is in different facets of fitness, but it's progress nonetheless. And so I would say that's probably the biggest mistake

that I see is people just don't understand or don't have anything longer than one week worth of programming. The other thing that I see is people have particular goals and the little programming that they do have doesn't really reflect what their specific goals are. The workouts all kind of look the same. They're taking the resistance training program and they're following this very similar resistance training program, even though maybe my goal is athletic performance or my goal is mobility or my goal is specifically for aesthetics or to bring up weak body parts or to get lean or I just want to get stronger in the big lifts.

It doesn't match what their specific goals are. And one of the reasons why when we initially created maps, we'll use the acronym map, is because if you have a destination, you can't just start moving and expect yourself to get closer to your destination. You're going to get closer to something, but it may not be that destination. And so maps is called maps partially because it's a direction. It's a direction. If you, the fastest way from point A to point B is a straight line.

And so if you know exactly what your goal is and what kind of adaptation you're looking for, then you can start to apply the right program. And now you have that straight line to get there. And so progress is consistent and it's fast. And it's the kind of progress that you're not spinning your tires in the dirt. Well, and I think to a lot of people don't inherently know how to fine tune those goals.

And so I think a lot of that, like with the assessment process, is people kind of going through that process and trying to figure out what really they're trying to achieve by working out because for the most part, most programs are just based off of getting in shape and like getting in shape, what does that mean? What is getting in shape is that for somebody that's like an ex-athlete or something, they might associate that with having great endurance.

Well, that's a very specific-athlete or something, they might associate that with having great endurance. Well, that's a very specific adaptation. Very good point. So, you know, like, our vice versa, somebody thinks of that as looking amazing. I also came across a lot of the assessments that it reminds me a lot of how I train, which is they've taken a lot of the knowledge

that we've given in this or on this podcast, and they're just kind of like throwing it all together. Like, oh, you know what, I know a lot of the knowledge that we've given in this or on this podcast, and they're just kind of like throwing it all together. Like, oh, you know what, I know a lot of it. You can see certain things that they've pulled out. Which like you said is already superior than most programs or most people just by taking a lot of the advice we give. So they're already ahead of the game.

They're aggregating on the soundbites. You're right. Exactly. Now, you know, like Justin was just saying, though, there are specific adaptations that, you know, each one of the programs has phasing and broken up in that. And that's really the important piece. And I think we stress this so much because not only do we understand the programming, not only did we design and write all of it, but we also know what it's like to go through this

and have the same exact struggles and still to this day. I mean, God, what am I going on? 18 plus years of training. And I still catch myself stuck in phases, knowing programming, writing the programs with the boys, knowing that I still find myself, going back to the things I love to do,

or I enjoy to myself, you know, going back to the things I love to do or I enjoy to do, you know, versus following like how everything should be phasing in and phasing out with that ritual. It's that comfort level. It is. We enjoy doing things we're good at, right? We enjoy chasing the stuff that we like to do or that we perform well, you know, but getting your head and brain wrapped around, that is not the most ideal way

for us always to train the body. In fact, we wanna always be phasing in and out every three to four weeks or so into a new adaptation. So our body is constantly seeing progress and we're not hitting plateaus. Right, and I wanna make sure that you understand, in this episode, you are going to get valuable information and tips that you can apply to any program.

Regardless of you. Regardless if you do maps or not. There's going to be tips that we're going to talk about and things that we're going to talk about in the program that you can take and apply to whatever routine you're doing or you like. If you don't want to invest in a program that you can kind of take and modify whatever routine you're currently doing. However, we are going to go in to the maps programs in detail because we design those and we understand them very well.

And I think in explaining why, you know, the why's of each program, you're going to get a lot of information that you can apply regardless. Because then it makes sense, like why we included certain phases in each program and what, you know, who these programs are designed for, which is where I think we should start. I should honestly, I think honestly we should start with the different kinds of people we run into and which maps program would work best for them and then why. And then we'll go in and break it down into why. Well, I would like to start if can we go with why, why? Because I think that, you mean

with maps anywhere? Yes, because and the reason why I say this is because when we first design red, green, and black, I've, I think I've used this before on the pocket. I know I've definitely told people in person that, you know, the way we created it was like the Star Wars trilogy. You know, we released the, the, the meat of the show first, and then now we're kind of going back and we're kind of feeling the holes in the prequel. That's so for, right for right. I've answered. Right, the prequils and stuff, right?

So why to me represents a big general population. I really feel like a majority of people all will benefit from this. And a lot of people, I mean, God, at home programming is huge. Huge. There's a huge market for these people that the vast majority of programs that people buy are at home. Well, this is what I noticed too, just going through the assessments. The P90X is the body beast. That's insane.

Yeah, yeah. Whatever insert program. But yeah, lots of people are willing to give you this a try because it's exciting. It's intense. It's very cardiovascular, like heart pumping, but where's the actual focus of it? I'm not too sure. Yeah, Maps Anywhere was designed with a few things in particular that we took in mind. Number one, it's designed for people

who don't work out in a gym or don't have access to tons of equipment. And so we approached it and said to ourselves, how can we design a routine that's going to give people really good results because we all know that weights and kettlebells and barbells and, you know, are the best ways you could use resistance. But if you don't have those, you can use your body

and you can use very basic tools that almost anybody has access to like a stick and maybe some bands. And so that's how we designed white. So the equipment needed for white none. Yeah, very minimal. You don't need any equipment, but you'll do better if you had a stick, like a five foot stick,

it could be a broomstick or a dowel and some bands. The workouts and white are anywhere between 30 to 60 minutes long. Now, here's a thing with white. White, the foundational workouts in white, are lower intensity, much more controlled. They're broken down into stabilization phases and strength phases, but then we threw something in there. Well, let's, let's first talk about why we created that. Why do we create this, this, this lower intensity stabilization, type of foundational days in maps anywhere is because these are like, and this is why I said this is like the prequel, right?

Maybe you have somebody who literally has not done any sort of workouts whatsoever. They haven't trained inside of a gym. They don't feel quite confident yet to get into a program where they have to put a barbell on their back or pick it and they feel maybe a little intimidated. This is somebody I would definitely recommend starting here. I feel like the programming because you're dealing with just your body weight, maybe some bands and like South Set of Stick, you know, it's a great starter for a lot of people.

Well, that's the foundational part and component of it, but the other inversely related part to that, which is actually the opposite of what we do in the other programs, allows for it to be a super kick ass, intense application of these exercises as well, what you call the AMP sessions. Yeah. This is why I think it's so neat,

is that it allows the ability to take somebody. So here's the flexibility, which we try, we have tried to create as much flexibility in all of our programming as possible because we don't believe in any cookie cutter program for one person. So the amplify sessions, right? So you have your two foundational days.

So two days of the week You're gonna be doing these basic body movements squatting pushups. If you're a deconditioned person just doing those two foundational workouts per week's probably gonna be you know All you need to do. But don't forget they're broken down into two phases One phase of stabilization Teaching your body to understand how to control its contractions, how to control your body weight, and then the second phase is your traditional strength. And those are the two phases of the foundational workouts that you cycle through.

They're two weeks long. So you basically can go through white in four weeks, but you can continue it indefinitely because you cycle back, you know, back through the program again. Once you do those, the amp sessions are designed for you to dramatically bump up the intensity. So as your fitness level improves and increases, you continue along with the stabilization phase and strength phase, but then you increase, you add the amp sessions and you jack up the intensity as you become more and more fit. Now, here's the takeaway for you. If you work out at home and you have no equipment,

phase your workouts and the two main phases that you can apply to your workouts are stabilization, which is more of your tension based movements, your support, your support based movements, your movements that require slow control, you know, where you're perfecting your posture, perfecting your positioning. Do that for a couple of weeks, then move to your more traditional strength, which is what you're probably familiar with, with things like pushups and pull-ups and squats and lunges and that kind of stuff.

But you gotta stay in each phase for at least a couple of weeks and then move through. You can do a lot without equipment. You can do quite a bit, in fact, without equipment, but you have to have good planning. You can't simply take, and this is true for any kind of workout, you can't simply take five exercises or 10 exercises and cycle through those

and do them the same way all the time, or even just randomly mix them up. You wanna have specific targets with your training. And this is, by the way, the less equipment you have, the more imperative your programming becomes, the less you can get away with. You can get away with a lot more when you have tons of equipment and lots of variables to throw at yourself.

When you're at home by yourself, programming is almost all you have to mess with. And what we created is the ability to, because I know a question people ask, well, okay, well, it's at home. I get that, you know, now what if I'm somebody who is, you know, just starting or somebody who's super advanced? Is it for me? And that's what's great about the AMP sessions is it really gives you the flexibility to ramp up the intensity week over week versus some of these programs. It's just like, ah, here it is.

It's insanity. It's freaking all crazy right from the flood. Yes, it's it's plyometric work and explosive stuff and you're sweating your ass off right away and that they press. You can't jump. You're a pussy. Right. They press the intensity out the gates where we've, we've actually programmed it to where

you slowly increase the intensity. That we always want to do as little as possible to a list of change. It's not the other way around. People think that the more you do, the better off you always are. And that's not the case at all. In fact, the more you do right out the gates, the quicker your body gets adapted to that and it leaves us very little room to progress. Yeah, let me explain something to you. Okay. I'm going to use an analogy here. If you have a car and I have certain type of tires on the car, and I just continue to crank up the horsepower. At a certain point, all my tires are gonna do

that is they're gonna spin. I can throw more power to the tires. I can throw more shit to the tires as much as I want, but my car's not gonna move any faster because I can't connect to the pavement and transfer that to the real world. With fitness, the same is true. If you sit there and all you do is apply intensity and all you do is through exercises

and all you do is make yourself sore and tired and sweaty, you're spinning your tires in the dirt. You're literally doing a shit ton of burning out. And you're getting very little in return. If nothing, sometimes people go backwards because they're applying intensity and stuff in the wrong ways. So always look at your workout as a formula

to send the right signal. And I promise you, you got to understand this. This is the important thing that you need to understand with what we're going to be talking about here. Is if you send the right signal to your body, it will change. It's amazing at how it changes. And for anybody who disagrees with me, I can take anybody. I can take anybody at all doing any shitty workout and I can have them. I can take anybody at all doing any shitty workout and I can have them, I can send them in a hormonal signal. I can give them shots at testosterone, they'll build muscle.

I can alter their genes with sends a different signal. They'll build muscle. Well, your workouts are the same. It's not hormonal, it's not, you know, I'm not doing gene therapy or anything crazy like that. But it is a signal and if you apply the right signal, you will be blown away at how, and I hate to use the word easy

because it's such a misused word in the fitness industry. But you will be blown away with how easy and seamless your body seems to adapt. Matter of fact, that's probably the most common response that I've gotten from clients and that we've gotten from people doing our programs was. It feels kind of easy. Yeah, I can't believe like my body's chained,

like everything you said, I believed you, but I almost didn't believe you. And now that I see it for myself, like it's blowing me away, I can't believe I gained this much of my squat or I can't believe, you know, I've built this much muscle, I'm burning body fat because I feel like I'm doing,

it's taking me so much less effort. Well, you know what I was doing before. You mentioned it now, here's another analogy for it, it's like a marathon versus a sprint. Have you ever seen a marathon runners take off at the at the start? Do you ever see any of them do a full blown sprint as hard as they can? None of them do. In fact, they actually take off jogging almost effortlessly. That's the same idea when you have good programming. It is you're it's just a nice jog. It's just this nice consistent pace all the way through it. So you're never ever seen these big plateaus.

Where when you go, if you were to take off on them, you could still run the same race as somebody else. But you go all-intensity, you see that guy sprinting out the gates, then what's he doing to mile down the road? He's walking. Right, and it doesn't matter which program you see in here. They all follow that same formula of like, you know, it's the frequencies, the volume, is the ramping up process that leads you into these different types of adaptations.

Well, they're very specific. So to recap with maps anywhere, equipment needed, you don't need any equipment, maybe bands, maybe a stick, and that's it. The workouts are 30 minutes to an hour long. It's four people who don't have access to gym or don't want to work out in a gym, or people who do have access to gym, who travel and want to work out while they travel.

It can be a great supplemental, very common, helping guy. Yeah, anybody who wants to have workouts that they could do that are expertly programmed that require no equipment. So there's maps anywhere. I don't know about you guys, but I'm ready to move into the granddaddy

of all the maps, which is foundation. Maps and a ball, maps red. Lay it, lay it down. Okay, so here's what I'm gonna do. I am going to go into detail that I've never gone into before with the maps red. I'm gonna break down some of the programming for you. So if you wanna write this down in cheat

and try and do it on your own, you can, you'll get some good information. It won't be quite the same because there's gonna be much more detail here than I can even go over on the podcast, but I'm gonna break it down for you, okay? So maps red or maps anabolic is designed for everybody who wants to or anybody who wants to build maximal strength and maximal muscle.

It is your, if you think of your body as a block of granite, this is your jackhammer. This is taking off the big pieces. This is why we call it the foundation of our maps programs. This is the one that you're gonna see big gains in your whole body, not in particular areas like you can with black, not in specifics with athletic performance or mobility like with green,

just big strength gains, big muscle gains, great place to start for anybody who's either beginner or advanced. If you're doing a body part split and you wanna switch to, you know, the R kind of programming, this is the place to go. So maps and a ballic is broken down into three phases,

which does not include the pre-phase. So, I'm going to start with pre-phase and we'll take it from there. I threw pre-phase into maps red for beginners and for people who are going to be transitioning to a full body type protein. So, if you've never done a full body type workout and you're coming from a body parts split or you've never worked out before or you haven't worked out for a long time. You want to start in pre-phase and what pre-phase is is a very basic full body template. Pre-phase is what you will find on the internet if you Google a full body workout. It's similar to what the old school bodybuilders followed back in the day. It's one exercise per body part.

It's three sets each exercise. Your reps are between eight to 12. The intensity is moderate to high, so you don't go to failure. And by the way, we don't recommend failure on any of our programs. And it's just basic programmed out for one week at a time. Most people who don't work out or never worked out

or haven't worked out for a while or are doing body parts splits, what they'll do is they'll start and pre-phase for about two to four weeks and what this is doing is it's getting the body ready for phase one and now this is important the reason why you need to get the body for ready for phase one if you're not used to full body or You have it worked out in a while is because phase one is a very different type of training for most people most people listening have never trained in phase one is a very different type of training for most people. Most people listening have never trained in phase one style training.

And phase one is focused on strength, in particular, in central nervous system adaptation. This train, in phase one is where you're gonna see very rapid strength gains in your low rep range sets. So your sets of two reps or three reps, you're gonna see silly strength gains. Most people see strength gains that they are blown away by. And I'm not exaggerating when I'm saying people

will see things within three weeks, 10, 15, 20, 30 pound increases in many of their major lifts. Phase one is lots of sets very few exercises. Okay, so this is very important. It's not a ton of exercises. It's few exercises, lots of sets of each exercise. Very low reps.

The rep range in phase one is, you're looking at one to four reps, you're doing lots of sets of those. And what you're doing is you're training the central nervous system to fire and in this particular pattern for these exercises. So if I'm doing five sets of two reps of a squat, I am really training my central nervous system to get good at that squat or that deadlift or that overhead press. The exercises are very traditional, very basic, but they're the most effective ones. In phase one, people experience libido increases,

appetite increases, definite strength gains. If you stay in phase one for too long, you will start to get maybe get joint pain or muscle insertion pain because of strength gains, as I said, they come very, very quick. So if you don't come out of that, you can't start to get some problems. You can't start to develop some imbalances

Phase two is closer to your traditional bodybuilding style training You're looking at now muscle fiber hypertrophy You're training at eight to twelve rep range the rest periods are a little shorter between sets You're doing more exercises, but fewer sets per exercise So this is closer to what you would experience in terms of your bodybuilding type routine. In this phase, you can expect more size. Maybe not the same strength gains

or definitely not the strength gains you saw in phase one, but more volume to your muscles. You'll notice that they start to grow a little bit and get a little bit bigger and you can feel some of the muscle fibers start to grow. And in this phase, people start to see body fat loss as well. Phase three, we're focusing on the pump, which in scientific terms is sarcoplasmic hypertrophy. So you're looking at more exercises, supersets, short rest periods.

You will get winded, especially in the first week. You will feel like you're going to throw up. These ones are difficult to get through, especially the first week, that pump is intense with phase three. Skin type pumps, I mean, you leave the gym and you look like an animal. You burn lots of calories during this phase

and you build lots of strength and endurance in this phase. And in terms of the way you look in front of the mirror, your muscles start to look bubbly. You start to get this round look to your muscles. If you stay in this phase too long, you'll lose strength and you start to lose muscle. So you go back and you cycle through. That in a nutshell is breaking down

MAP's enabolic, which is red. So, no, it's a big ass nutshell. It's a big ass nutshell. There's a lot more detail. And I wanted to do that. I tell you why I want to do that because we have a lot of listeners who listen to this. It's a very long episode. And I wanted to do that. I tell you why I want to do that because we have a lot of listeners who listen to long episode and I want people to take away get some takeaways if they

decide not to enroll in our programs. But I'll tell you what there's a lot more detail that's in maps and a ball or any of our programs. It's all broken down for you. So now you get a kind of an idea of what that one looks like and who that one's for. So now I guess we can move on to unless you guys have anything you want. Well, yeah, well, I think I want to regress a little bit everything you just talked about right now just because it's here. When I'm going to the assessments, you know, so we were reading through this and I'm getting a chance to, I got lucky a chance to talk to a couple people on phone on the phone and, you know, ask them their whole, you know, what do you think about, you know, the programs and have you looked at this. And a lot of people are just, they're confused. And you just, you just definitely gave us all the breakdown of how we program this. And I think a lot of trainers and, you know,

Kinesh minds are going to appreciate what you just did. But here's what people just need to understand. All the programs that you find out there on the web or books that you pick up on Amazon or whatever that are fitness related, typically what they do is they take an element or an adaptation or one piece of everything that we that we program.

And that's their whole program. So every one of our programs, like all that stuff that mumbo jumbo that Sal was just talking about. That's a mum just talking about, those three phases, those are like three other people's programs all wrapped in together and teach you how to cycle through them. So think of it like that. It we easily could have separated each one of those and sold it as one little gimmicky program and sold it for 1999, you know, and pump the shit out of it, which is what most people do. Cheap, quick, just get them on, just get them on the 19 bucks, it's easy.

Bob, a lot of people are hesitant to invest in the program because they're like, damn, their program is really expensive in comparison to any other programming that I see other. Well, yeah, that's because it's like three to four programs built into one because literally, that's how you should be taking your body through these different phases. You shouldn't just stick to this one program for an entire year or six months or even months at a time for that. The body starts to adapt within three to six weeks. That's why everything we phase at it. We never let anyone stay in any of our programs longer than four weeks on anything. So what most of these these programs that they tell you, oh, here's

a six month program, but it's the same goddamn program that you just have you repeating over and over We've actually taken these and we've designed multiple programs multiple adaptations that you're focusing on built into one and So I'll just broke down each and every one of those and they're specific and you might have been listening to them I'm like, oh, I don't know. I don't know if I really care that much of strength or I'm not I don't want to be a power Maybe you're that's going through's going through, no, no, no, no, no. All this stuff and the reason why red is our foundation, everybody needs. It applies them.

It applies to everybody and everybody. Man, women, elderly, everybody can benefit from maximizing their strength. We're building a house right now. We're building you your dream home and you gotta lay the foundation. you got to lay the foundation. You've got to lay the foundation. You don't want to go skimpy on it. You don't want to skip over it because you feel like, hey, I've seen a million houses. I know how to put a

house together. It's just some wood and some nails. I can do this. No. Lay the fucking foundation. Take your time. Go through red, build a solid foundation and then we start to go into the other programs cleaner. And now we I was thinking and now we make that house a mobile home. But a trailer on it. We're hitting the road. Here we go. Great. Here we go. Well, before we do we want to also I want to make sure people know that with maps and a ball look the equipment that's needed. Barbell dumbbells adjustable, and a squat rack, and you're covered.

That's basically it. You don't really need any other equipment. So very basic home gym stuff, or if you go to your gym, you're gonna be staying to the free weights for the most part. Now, the workouts are about 45 minutes to maybe, I don't know, 70 minutes, 80 minutes long at the most. So that's what you can expect.

Now let's get to it. Depending on the person, yeah. Now I think we would probably 99.9% of the time start almost every single person on red. Unless we probably had one of two things I would think, and correct me if I'm wrong. If we had a specific person come to us, maybe an athlete or somebody that has really poor mobility or a limited joint function,

or they're just coming off of maybe a surgery the year before and they're trying to rehab and just really work on taking their body through full range of motion. Maybe that person, we might move to green first. I think so, or people who've been strength training focused like powerlifting, or we've had some assessments, not many, but few who've come out, who've been strength training, you know, focused like powerlifting or, you know,

I've, I, we've had some assessments, not many, but few who've come out, you know, who've said, oh, I do the five by five program, or I've done Mark Ripto's type programming. Right. Those, those people, probably those three, right? Yeah, those people, I would say go to green because they're going to, their bodies are, they're so ready for some mobility based adaptation. Right. They're ready to, yeah, it'll translate better now going into these adaptations.

Absolutely. So with Maps performance, I can break down in detail each phase, but I think what I'll do is I'll just kind of talk about them for a second. Yeah. And talk about otherwise we'll be here. We'll have a 10 hour episode. Yeah, this one's even even longer.

Because like we mentioned, yeah, it's, I mean, there's just a lot more as far as like complexities involved because now we're taking, you know, what we've, we've built upon. And now we're, we're expanding on that as far as like, you know, how many planes of motion we're working with, like, you know, the expression of this strength, you know, how quickly we're moving, what the quality of our movement is. And you guys mentioned already with the mobility piece, which is in comparison to our trigger session mentality in Maps Red. So that's something that we just have an area of focus now where movement

is a priority. How well are you moving now that you've built the strength, and you know, what kind of command do you have over your body? Yeah, green is of all of our programs that we've done, the most easily complex in terms of its programming, absolutely most complex, it's the longest of our programs. You know, red is, if you don't count pre-phase, it's nine weeks, black is about 10 weeks, and green is the longest one, it's, what is that? 11 weeks long.

So it's the longest of all of our programs. It's broken down into four phases, whereas the other programs are two or three. And it was just taking a lot more things into account. Plus, when you're talking about mobility and movement, you start to get really, you can break things down to the most ridiculous. And so there was a lot of moving parts that we considered with green. Green is designed for people looking to move better. It's designed for people who they like to look good, but they also like to feel good.

They like to be able to go in the gym and do movements seamlessly, like just get into a squat and feel great or do a particular type of lunge in any direction I want to do and feel great or use a kettlebell and press and rotate and, you know, I feel like I can go in the gym and do everything. By the way, that's a fucking awesome feeling. I've been training, you know, green style now for a little while and I feel more confident they've ever felt walking into a gym. Green is broken up into four phases.

We start with strength, which is similar to phase one of maps and a ball look. It's similar, it puts a little more emphasis on the speed. Yeah, but other than that, it is definitely, you know, a lower rep range and it's something that we're focusing on that strength and that demand and that big gross motor movement. And here's what you'll notice with the core maps programs, they all start with some type

of a strength phase and that's because strength is the foundation. Without the strength, none of the other things are going to really make a big difference. Okay. So you start there, but then we move into reactive strength training, which is another three week phase. Reactive strength is agility. It's another word for agility. It's be able to change directions,

be able to take your strength and proprioception. It's these words that you may or may not have heard before, but it's really that spatial awareness. It's the ability to react and respond based off of, you know, how you orient your body. And it's very specific. Now, once we get into these other phases of green, the training is very specific and your intention is very specific because you'll see some carryover exercises into each of the

phases, but the intention of the exercise and how you do them is very, very different. And for those you listening right now who work out in the gym and have no idea what I'm talking about, it's kind of like when a bodybuilder says, when you do your row, focus on pulling with your lats and squeeze your lats. That's an example of intention. You're doing a row, but you're trying to really focus on the muscle that you want to do the most work. That's a similar way of applying intention.

This we're using forms of adaptation. So the intention would be the speed of the rap, the type of intensity you're going to do, how, you know, the kind of rest you're going to go for, what you're looking for, am I looking for more weight or am I looking for more speed or am I just looking to be able to change directions better or am I looking for more range of motion? That's all intention. The next phase is explosive strength. Now strength, regular strength increases explosiveness. You get more explosive just because you're stronger.

But let me tell you something about most sports. In most sports, strength doesn't mean shit unless it's fast. It just doesn't. Like, you play football, you're strong as hell, but you're slow. It's not going to give you a whole lot of, you know, you're not going to be able to have a lot of carryover. Any sport, wrestling, boxing, baseball, whatever, strength is good, but if you can't apply it with speed, then you're not a good athlete. You're not very good at what you're doing. I heard a good definition, basically, of athletics is being voluntary action and reflexive reaction.

It's very intentional that the initial form of expressive movement. And then now, you know, how flexible are we? How can we respond based off of that, you know, movement? Exactly. The last phase in green is durability, which is another word for conditioning. This is all about giving you a bigger gas tank. So now you've got all the strength, you've got more agility, you've got more explosiveness. Can you last with it?

Stamina. Stamina. You know, can you keep it going? And what's great about this program is that, you know, you literally can plan this out, right, based off of your season. If you're a seasonal sport and I'm looking to do off season work, and I want to time this out based off of the weeks that I have leading up into the event. This is a phase that we could do. We had the flexibility of doing two to four weeks of going through durability based off

of how intense is your endurance piece as far, if I'm a football athlete, I wanna best prepare for getting that endurance at a high intensity up. Right, and every maps program has, we talked about maps anywhere having AMP sessions, I didn't even go into the trigger sessions in Maps and Abolic. Maps performance or green has mobility sessions,

Maps Black has focus sessions. All the maps programs have these tools in which you can apply more frequency and volume to your workouts. And they're extremely valuable. For example, a Maps and a Bolic trigger sessions, they keep the muscle building signal loud and clear, even on the days you're not in the gym.

In Maps Green or Maps Performance, we have mobility sessions, which are connecting you to, allowing your body, I should say, to move better in between those heavy and hard workouts, so that you can take those new, the new strength adaptation, the new reactive, you know, agility adaptation, the explosive power adaptation, the durability adaptation, and then convert it to better ranges of motion, healthier joints, joints that move optimally, because when you get everything, when you grease the wheel, it spins faster. Things move a little better. So with math performance, you have mobility sessions

which are, by themselves, extremely valuable. By themselves, the mobility sessions are worth their weight and gold. So green is for people who are looking for better performance. They want to look like an athlete. They want to move like an athlete. People who may have imbalances, people who may have issues with the big compound lifts,

whether it be problems with their hips, knees, shoulders, whatever. The workouts are anywhere between 45 minutes to an hour and a half long in the gym. with the big compound lifts, whether it be problems with their hips, knees, shoulders, whatever. The workouts are anywhere between 45 minutes to an hour and a half long in the gym. Mobility sessions are much shorter. You can work out every single day with green or you can work out as little as four days a week with green.

And now we move to... Well, before we move on to green again, I wanna kind of regress a little bit here. Because when we did the assessments, we asked everybody, part of it was on a scale of one to five, you would rate your fat loss, your muscle gain, your strength, your mobility, flexibility, athletic performance, and aesthetics, giving us a scale of one being, it's not very important to you and five being, it's very important. Now, of course, a lot of people put five all the way across the board, and if that's the case,

and we would probably recommend that you end up going through all programs. But some people were just like, I just, I don't really care about fat loss. I don't really care about muscle gain. They like put a one on there, but they just mobility and flexibility. They wanted to move better. They don't move well. This is a great program for you. If you do not, if that is like a priority, you're not fixated on, oh, I want to look a certain way or you're happy with where your weights at currently, but you're achy, you know, you're tired. You don't feel mobile. You want to be able to run around with your grandkids or your kids or whatever. And you don't have that anymore. Maybe,

you know, you're wanting to get back into playing softball or basketball or sports and you want to get yourself a hyper mobile. You want to do this first. This is a great program for somebody. And if you're somebody who put five, you do want to be stronger, you do want to look better too. It's still that program for you. It's just one of the programs you should definitely go through. So, you know, those are the people that really should address this. If if flexibility and mobility is important to

you at all, this is definitely a program that needs to be in your routine. It's probably, in my opinion, the one that's most overlooked and probably one of the most important hands down. We say that red is your foundation and everybody should do it. I say green is probably the most important for you for longevity because we all know

that come 30 years older, older, everybody here comes all the aches and pains out of nowhere, right? And a lot of people just attribute that to being old. It's not because you're old. It's because you've lost the ability to connect to these muscles in different planes. When we are kids, when you're five, seven years old, running around on the playground, you're moving in the transverse plane,

you're twisting, you're doing hula hoop, you're swinging on monkey bars. Your body is so connected when you're younger. Then all of a sudden we get older, we get a job, we sit in the car, we sit at a desk, we're stuck in the sagittal plane all the time. Then we ask our body to turn and pick up a shampoo bottle on the shower and there goes our fucking back. Why?

Not because our back is weak and we know our muscles, because we're not connected. We're not connected like that anymore. And I'm using that movement. Yes, we're not moving like that. Well, two points of that too, because I think the biggest thing that people, they get that responsiveness out right out of the gates with that central nervous system type adaptation

because it's different. It's something that I think a lot of people don't train that way. So a big point that we try to bring up is that a lot of these adaptations, if you, if that sounds foreign to you, that's probably something that you should look into. And I think that because performance tends to dabble in a lot more of the realm of the young familiar, I think that that's the hesitancy, but then that's also a lot of of the realm of the unfamiliar. I think that that's the hesitancy, but then that's also a lot of the benefit.

Yeah, and now with green, the equipment that you're gonna need, barbell, dumbbell, adjustable bench squat rack, kettlebells, and preference. Kettlebells are preferred, but you can get away with just using dumbbells and a stick. There are stick mobility moves in there,

so you would wanna get a broomstick right now. And that'll teach you how to, if you wanna go to Home Depot, make one for cheap with PVC Pipe, there's a video for that. So, there's just ways to do that. Just think of it this way. I'll close out on green like this. Think of it this way. Imagine walking into the gym and getting into a bar and just feeling at home squatting. Or you go grab a bar and you deadlift all the floor and it just feels like it should. You bench press that way, you overhead press that way, you can lunge that way, you can

take a kettlebell, press it above your head, twist and bend over and you feel fantastic. That's what you'll get from green. So in terms of gains, I mean, when you can do those movements and feel awesome, just going right into them, you are now maximizing those lifts, which have so much that you can gain from. So now we get to Maps aesthetic, Maps Black, which is a program specifically designed for aesthetics. I mean, it's designed for changing really how you look more than anything. This is Adam's baby.

This is right along the lines of the world he competed in for a long time, the cosmetic world of physique, professional physique competitions. Maps aesthetic is a program designed for people who want to bring up weaknesses in their body, visual weaknesses, who want to create balance and symmetry. It's your body builder type routine, but it utilizes a lot of concepts that we use in all of our math programs, which is understanding the frequency and how to apply volume and all those different things.

It was really inspired originally from Red and then taking that and modifying it for somebody who was getting ready for a show because I was competing for a show and I loved the foundation of red and the principles behind it. But I just had some more specific goals that I wanted to attack between shows. And what I mean by that is, you know, between shows, I would get judging. Judges would say, Hey, you know, you need to work on your shoulders. Hey, you

need to work on your calves. Hey, you need to work on your, whatever it may be, right? Everybody gets judged differently. And even if you're not being judged, what's pretend you're not even somebody who competes, but you have areas on your body that you would like to bring up. You feel it's lagging or an area that you want more development in. This is what the, this was designed for. It was designed to take somebody and specifically go after specific areas on your body that you want to bring up. And we use terms like lagging body parts, lagging, meaning that, you know, my chest is underdeveloped in comparison to my shoulders

and my back. So that would be a lagging body part that we would go after. It's phased very similar to maps red as far as the strength strength being the foundation like we talk about that being the foundation every program and then it transitions Transitions into our second phase which is four weeks long and it's it's our size which this is real similar to Fogusing on the hypertrophy which is similar to red and then our last one is our sharpened phase. And this really kicks up the volume when he gets towards it. A lot of people. Well, the whole the whole program maps maps aesthetic as just a ton more volume. We've ran it up. Yeah, every phase is got more volume. And you're going to be in the gym more and doing more black is black is probably the only one out of all the programs that we would

probably never recommend to anybody right out the case. Start off. Yeah. because they're, you know, we haven't used terms like this yet, like progressive overload, but there is a purpose behind that and how we design this. So you don't want to, and I don't want to rag on people, some people's programs, but there's, there's programming out there. And I know if you're listening or barsars, you've probably seen it before where these guys tell you to do 30, 40 sets of exercises. And it's just about intensity and putting it as much as you possibly can. The problem with that is you got nowhere to go from there. And that's not the idea. Ideally, you start off doing as little as possible. And it's so your body shows some sort of change. And then you just slowly gradually add a little bit of time. And that's hard to do if someone isn't a programming for you.

If you have to mentally check yourself and do that every day, very few people are tracking and following you. We've programmed that into the program. So it's built in to just naturally progress you through the weeks as you go through this program. So that is in comparison, anything else that has the most volume. It requires the most amount of days in the gym. So if you are following black, unless you have sets of dumbbells or bands at home,

you're probably gonna be in the gym four to five days out of the week. You can go as much as seven days with maps. Yeah, you can. Well, and this is where like the application of machines and like some of these, like more familiar types of exercises that you see in the gym. We program that in.

So we show you how, you know, specifically you would implement that in your program. Yeah, this is the maps program that utilizes it on its focus session days. It utilizes more of your traditional machines like your your leg curl, your lap pull down your, you know, your cable row, you know, cable crossover, you know, peck deck, all those machines that people use improperly and try to build foundations on, it shows you how to use those in ways that maximizes their use to support the big, you know, your big barbell dumbbell movements. Maps aesthetic is your bodybuilder maps.

It is the maps program that is designed for people who want to build muscle look like a bodybuilder, but the volume is very, very high. If you're going into black and you're experienced with your training, you've been working out for a long time consistently. You've already been doing lots of volume. You know, you've been doing your body parts split for a while or whatever. You may be able to go into black. You probably will do great to starting off with red too. But black, as Adam said, is not the one to start in unless you've got a lot of resistance training under your belt.

Then you can jump into black and go for it. If you jump into black without a lot of experience, it'll burn you out. There's a lot of volume. It's not for the faint of heart. No, not at all. I want you to be careful though, with using the word, you know, it's for bodybuilders

because I think the term bodybuilder nowadays looks like a mutant. It's exaggerating. That's a good point. You know, so we have be turtle shell. Yeah, we have bikini competitors that you're into sculpting your physique. If you're, if you care about the aesthetics, I want to look a certain way. I don't give a shit about how I move right now. I don't give a shit about anything. I don't care about the aesthetics, I want to look a certain way. I don't give a shit about how I move right now. I don't give a shit about anything. I don't care about PRs.

I care about how I look. If I am trying to sculpt a physique of the cover of a magazine type of look, if that's my goal, that black is the program for me. That's the program I'm looking towards. It doesn't mean you do it and you're going to look like a mutant or like a bodybuilder. Although this would appeal to bodybuilders, it would appeal to men's physique, bikini athletes. But even the common person, somebody who's trying to get in great summer shape, you want to look shredded, you want to look put together, you want to be separated, you want symmetry

in your muscles. This is definitely the program. But it is not the program just to start with. I still highly recommend progressing from red or green into black if you want maximum benefits for it. Now, here's your takeaways. We promised we give you some takeaways with you in rolling our programs. Here they are.

Take your workout program, break it up into phases. Give yourself at least two or three phases that focus on different types of adaptation. So one of your phases may be in the low rep range. The next phase that you do for the next three weeks will be in the more moderate rep range and the last phase will be in the higher rep range. In each of those phases, apply different rest periods, typically with heavier weights, you rest longer and with lighter weights, you rest shorter. Those are the main variables you can play with.

Stay in a phase for two to four weeks before moving to the next phase. Do between two to three heavy foundational workouts a week. These are the workouts that are intense. These are the ones where you're going towards failure. You're not gonna go to failure, but you're stopping about one or two reps short of it, but your intensity is high. You're lifting heavy, you're working out hard. Do those two or three days a week full body. On the days in between, if you want to add more

volume and frequency, which we highly recommend, you do lighter workouts focused more specifically on what you're looking for. So if you're looking for mobility on the days in between, you go in the gym and you do different type of mobility positions, moves, do yoga, do calisthenic type stretching. If you're looking for still trying to build muscle, you go in the gym and you go real light and use machines and you get a squeeze and you get a little bit of a pump of the muscle, you get a little bit of a burn. You don't go anywhere near failure on those days in between.

Those sessions in between will accelerate recovery and they'll improve adaptation. So those real basic guidelines that just gave you, those alone will make tremendous changes in how your body responds. Now, if you want things spelled out broken down, expertly programmed, everything from the exercises themselves, to the tempo, and have video demos

and blueprints and all that stuff. You go to mindpumpmedia.com. You can enroll in any of the maps programs or you could do the RGB bundle, which is red, green, and black. You follow them in that order. It's nine months of exercise. Which is really designed for somebody who knows that they want long-term results. If you're just looking for a quick fix, you got a summer thing, you got something six,

eight weeks, that's one thing. You know, hopefully we helped you guide you in the direction of the program you should do. But those of you that are looking for long-term results, the most ideal situation would be to have all programs and then to learn how to cycle through them. You know, in addition to that, we always highly recommend that people are attached to us in the forum. When you're on the forum, you have access to us. We're on there daily, checking up on people, answering questions. There's a huge community on there of trainers, doctors, chiropratiers, physical therapists, nurses, lots of brilliant minds that are on there

that are helping others progress through their programming. And this is also why we created this too, is because we created each program with lots of flexibility and we encourage that. We encourage people to get down all the programs, master them, and then to utilize the tools that we're producing for you guys. That's why the podcast is free. That's why the YouTube channel is free.

We want to get the YouTube we come in and now we're showing you all these alternatives and all these other accessory exercises that now we can implement in these programs. Yeah. Lay that foundation first. Lay the foundation first and then we build on top of that. Exactly. You can check out the YouTube channel. It's mind pump TV on YouTube.

It's free. We're posting up videos almost daily, I think. Not almost. We are daily. A daily. Wow. We're up there. That's awesome.

It's a lot of work shit. And if you like Mind Pump, leave us a five star rating review on iTunes. If we like your review and we pick it to be one of the best ones, we will give you a free Mind Pump T-shirt. You can also check us out on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal, Adam at Mind Pump Adam and Justin at Mind Pump Justin. Thanks for listening to the whole episode. So here's your... You guys hung in there. I know Sal was born this shit out of me too.

Yeah. I know you're glad you're here now. So this is the cool part. I couldn't even throw in my jabs. He was was born this shit out of me too. Yeah. I know you're glad, I know you're glad you're here now. So this is the cool part. I couldn't even throw in my jabs, he was fucking spitting it out so quick. All right, so here's, here's what we're gonna do for you. If you enroll in the RGB bundle, this is for first timers, right? First timers only. You don't want any of our programs.

You don't only have our programs, you don't want any. Green horns, we need. Map programs, enroll in the RGB bundle. We're gonna, of course course throw in the butt builder blueprint and the sexy athlete modification for free. Ooh, and there's also the stick mobility mod that's in math performance. That's all on there for free.

So you buy the RGB, you get the butt builder blueprint for free, you get the sexy athlete mod for free, you get the, you get a mobility mod. Stick mobility mod, don't we have the suspension, suspension training mod in maps anyway. Okay, so that's in there. Get that once you enroll the RGB bundle, a little pop-ups gonna come up

and it's gonna offer you to enroll in our private forum for half off. If you do that, we're gonna give you maps anywhere for free. So this is the first time we've ever offered any of our maps programs as a promo for free. So again, you enroll in the RGB bundle, a little pop-ups's gonna come up, and it's gonna offer you forum access at half off.

Go ahead and enroll in that. If you do all that, we're gonna give you maps anywhere, absolutely free. This is very, very limited. We're gonna stop this as soon as we get 50. After 50, you get to love it. It complements all these programs very nicely. There you go.

Hope you guys like it. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad,

maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money-back guarantee and you can get it now plus other valuable free resources

at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is Mind Pump.