Mind Pump: Raw Fitness Truth - BONUS: Introducing MAPS P.E.D.

Episode Date: April 22, 2019

In this episode Sal, Adam and Justin go into detail about the newest MAPS program... P.E.D. This is by far the most advanced of all the MAPS programs and they go into detail why it was created, who it is for and how the program is set up.  Fitness influencers’ photoshopping their photos, what’s next??!! How no one likes to be bamboozled + the rhyme and reason behind the MAPS method. (1:42) Why P.E.D. was created? (8:35) How programming has become a lost art in the world of bodybuilding. (13:20) The benefits of running this type of program in comparison to a typical body part split? (18:05) The importance of phasing your workouts + how the program is set up. (28:53) Who is this program for? (31:24) The ‘Two Levels’ of lifter + the addition of ‘Deload Movements’. (36:45) Cardio free programming! (41:29) The meaning behind the name + breaking down the different phases. (43:18) People Mentioned Frank Zane (@officialfrankzane)  Instagram Arnold (@Schwarzenegger)  Twitter Serge Nubret Franco Columbu Official (@francocolumbu)  Instagram Ben Pakulski (@bpakfitness)  Instagram Related Links/Products Mentioned SPECIAL PROMOTION: MAPS P.E.D. $60 off through April 27th, 2019 at midnight **Code “PED60” at checkout** April Promotion: MAPS Split ½ off!! Code “SPLIT50” at checkout Mechanical overload and skeletal muscle fiber hyperplasia: a meta-analysis

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND Maps program. Maps PED. This is for all of you, crazy advanced, consistent, hardcore lifters. All you guys that constantly write me, we know you exist. That's say things like, I like to work out a lot. I've got crazy recovery ability. I've been consistent. I want to squeeze out my body's absolute potential.

Let's see what I'm capable of. It's the peak of all maps programs. This is it. This is a double split routine. This stretched our programming skills, but we put together what we think to be the most advanced maps program ever. So we talk all about it in this episode. Of course, because we're launching the program, it is on sale. Maps, PET, PET stands for Performance Enhancing Design. Design is $60 off with this launch,

and you get a free Maps, PED, T-shirt, these are limited edition, we won't make them again. So here's what you do, go to mapsped.com to learn more, or if you just wanna sign up, use the code PED60, that's PED and the number 60 for $60 off this sale and this launch with the free t-shirts ends Saturday the 27th at midnight. So that's it without any further ado,

here we are unveiling our newest program, maps PED. Adam, what were you looking at earlier? Just now? Yeah. They just found out, where I guess I just found out that summer ray Photoshop served photos. No way! No!

Right. No, I just... Would someone make a video on that or something? Yeah. Real man. Yeah, yeah, I was just, I watch a couple of these guys that just, that's, they make a living off of putting out everybody

on front street and it just popped up in my feet. I was waiting for us to get on the podcast and I saw that. Well, you know. The back glass is, it's coming and it's gonna go out. Yeah, they're tightening it up right now. I really don't care, you know, it's not a big deal to me,

but it's interesting to watch because the people that are doing it are also selling like fitness programs. And so I think that's where they're going to just like that one girl, what's her name that we just talked about, Brittany Don, whatever. Yeah. I mean, the backlash that's coming from this, I mean, it's, here's the thing that's funny. It's already bad enough that you're not qualified to probably write programs for people

in the first place. So that's already like, but you know, whatever, people are going to be foolish enough to buy from you based off of cute picks of you. And I think that's why it's pissing people off so much is like, they got fooled into buying something. Nobody likes to get bamboozled. Yes. That's my word.

Yeah. Hood winked. So, you know, these girls are photoshopping their butts and bringing their waist in and making their body. And the funny part too is like, some are probably a really cute girl without all that stuff. It's like, and then you do that,

mislead everybody and then you sell programs. They've been doing it forever, dude. It's been in the magazines. The magazines have done it forever, air brushing, you know, they used to call it. It's just, I think that what we're gonna see is we're starting to see the tide turn on the whole influencer thing.

In fact, saying you're an influencer sounds stupid now. How do you differentiate yourself though? That's like your only thing. I mean, you gotta be pretty competitive with it, right? You gotta know the little tricks and things. Listen, I grab and exaggerate your booty and all that kind of stuff, right? Listen, I love it.

I mean, it's really good. And it's not good for the industry of their space. It's good for us business-wise. I mean, it's what the opportunity that we saw when we came to space, it was okay, we're gonna provide all this free content. Eventually it'll turn into a business we'll monetize, well, what will we do?

The easiest option for us was to put out really good programming because it just didn't exist in our space. That's not to say there's nothing. I wouldn't even say it's the easiest. We saw that there was a good devoid of it. It's the easiest for us. It's because what we've spent most of our career getting better and better at, and I would say that there's an expert that we are at anything or any of us, or I would would say would be writing programs and writing programs for the general population

that have specific goals. IE, what this episode is all about, too. Well, it's funny you're saying this because when I first created MAP Santa Ballock, I don't know, seven years ago with Doug, I knew that there were only two ways I could possibly sell this fitness program online. The first option was I'd have to get someone that just looked insanely ripped and muscular and good looking or whatever to sell the program or I'd have to build. That's what you

heard me. That's why I brought Justin on board. I'd have to build an insane amount of authority with good quality, valuable information. And so when we did Map Santa Ballack, I was like, well, I'm not gonna look like the kind of people that, you know, I would want to, to, in order to promote it in a sense of the model or whatever. I got myself shredded, but I'm not gonna be able to compete

with these, you know these crazy looking models. And so the idea was, what are we gonna do? And so, we threw a lot of ideas around, writing blogs, writing a book, and then of course the podcast. And that's how people got a hold of our programs is by hearing us talk and hearing the fact that we understand what we're talking about and we're creating programs that actually work. And so that's just, but the other way is faster. Like if you're super good looking and you can post hot pictures of yourself,

you can get, which is rare, but if you can do it, you can get a crazy following that just sell programs like that. But I think that that era is starting to, I think it's starting to see cracks in that, you know what I mean? Yeah, now people are becoming savvy to it. I think there's a lot of integrity in the way that we laid the programs out to. I think that we knew when we wrote, or when you created maps in a ballac and then we created the first, you know, program together, which was maps performance,

and then we went to aesthetic. We really looked at like, you know, the core areas that we, when we looked back at all the clients that we had trained and thought, okay, you know, what, what type of programming is going to benefit, you know, 90% of the population that we're, we're talking to. And that was kind of the order of operation when we wrote these programs. And the irony is, is that it's completely opposite of what typically what people do. The old formula is kind of what's sourcing, where it's like, okay, find a way to gain a bunch of attraction,

whether that be through sexy picks or from funny memes or whatever, you get a lot of attention online, and then you write the craziest workouts. You just write workouts that are just the most crushing workout possible that nobody could ever complete. Or super creative, like exercises in there

that the average person has never seen before and so they are just baffled by, wow, this is, I've never done this. So this must be great and that maybe this is what separates her from me and that is the model. Now, it's fleeting because what ends up happening is a majority of people that follow subpar program. If you have subpar programming and your diet isn't perfect, the results are going to be

really, really poor. Now if you have a perfect diet and even a subpar program, those people should change, which is the small percentage of people that see results. But if you have really solid programming, that alone can carry a lot of weight and see in somebody's body change and improve. Oh, huge, you combine it with a good diet.

Then it's game over. There's gold. Yeah, and that was the the secret sauce. But now it's been fun with MindPomp, where we're at now is to be able to now go back and look at all the like niche categories of people like, you know, the strong man was such a fun program to write because it's like not everybody is getting up going,

hey, I want to train like a strong man, but there are people. And there are a lot of people that are just, they want to test themselves. You're a random average person that is curious about that way of training and what would it look like for them, you know, and so It's been fun doing that and I'm excited about where we are right now. This is this is by far the most advanced the most extreme the most volume that we have ever put in a program

It's about as hardcore as it gets and And we would not have created this program. Had we not already have created maps and a ball, like maps performance, maps split, maps, you know, aesthetic and gone through the process of getting all the feedback from everybody that's actually been doing all of our programs for the last few years. Right. Because now we have listeners, which is kind of cool now, right? We have people who have been following Maps programming for years now, for as long as

we've been on the air, which is freaking awesome and rad. Some of them were first-time lifters, others were advanced lifters who decided to switch over to better programming, but they've been working out now for at least a few years following our programs. better programming, but they've been working out now for at least a few years following our programs. And so we have this this niche group of, or we have people that message us all the time who are just hardcore as fuck. And you guys exist out there. People who love to work out. I mean, they live in the gym. Believe it or not, the number one, almost the only complaint I ever got for

MAP Santa Ballock was, I want to be in the gym more than three days a week. I like to be in there all the time. I like to work out a lot. And there's a lot of you out there. I was one of these people. I love being in the gym. I love working out. And I will do what my body can handle. And I like to train my body to the point where it can handle more and more and more. and I'm not afraid of doing that. And there's a lot of people like that out there that want to to dial everything in. They want to not just get their body to a really good fit muscular lean level,

but they want to get extreme. Yeah, and they want to stretch the capacity. That's right. They want to see just how far they can take their body. And these are people who have been working out for a long time. These are people who are advanced. This is not like, hey, I've never worked out before.

I'd like to see how far I can take my body. It's like, I've been working out for a while. I've done all these different types of training programs and modalities. I know what my diet looks like. I know how to take supplements. I want to see just how far I could take my body. And so we created a program for those kinds of people. And I'll be honest, this was a very fun program.

Probably one of the most fun programs I've ever written because writing a workout for this kind of person is just fun. Yeah, weren't you like going through this thinking of your 20-year-old self or like your, you know, your 25-year-old self who's just been in the gym, living in eat, sleep, and breathing in the gym, and you know, this is something that like, you know, if given that moment in time, like, this is a program that you're like, wow, man, this is exciting, this is something that I would totally jump at the opportunity to try. Now, here's the thing, if the human body has a tremendous

capacity for improvement and adaptation, tremendous. And it takes time, it does take time, and it takes consistent time, but the human body's got an incredible capacity for work. If you don't, people who debate this and don't believe me, go find a person who's been working eight to 10 hours a day in construction for 25 years. Go do one day of work with them and see if you can last. They've built their bodies at the point where they can just handle the tremendous amount

of workload. Go observe modern hunter-gatherers who their day-to-day activity is more activity than you probably do in a month combined, just because of the amount of activity and work that they do. The human body's got a tremendous capacity. I remember learning this about my body as I entered into my thirties and got really smart about my training.

I realized that if I dialed everything in and was consistent, my work capacity was just up and up and up and it became quite insane. And if you look at the way that I love looking at old bodybuilders, old strongmen and how they train, and the reason why I like looking at them is, in those days, they placed a huge emphasis on exercise program.

Like if you go back in the 70s and before for sure, but definitely in the 70s, that what they would call the golden era of bodybuilding, right? This is Arnold Schwarzenegger, Frank Zane, Franco Colombo, Chris Dickerson. I mean, these were some of the best looking physics of bodybuilding before it got just way insane and crazy with the drone. And you're the true outliers of their time.

Yeah, I mean, look at Frank Zayn, for example. Well, there's a lot of theories that these guys, this was when, this was the beginning of the end as far as like the program, program became a lost art. Absolutely. When back then, it was very minimal steroids. It was the kind of the minimal dose to take it. And then a lot of emphasis was put on the training protocol and the diet. And now we've come, we have a, you know, and we've had many guests on

the show to confirm the theories that we have with this, which is, it's turned into a drug culture. Now, now bodybuilding has become, you know, what are you taking and all about pharmaceuticals, and which is enhanced everything and made it crazier and crazier. But because of that, it seems that the programming side of it, which got us to this era in the first place, it's lost value. Yeah, it has completely lost a lot of it. It's lost its value.

And I would argue that at some point, the work capacity for a 320 pound off-season bodybuilder is not as high as 220 or 20 to 30 pound Arnold Schwarzenegger was back in the 70s. I don't know if they have that work capacity because of the sheer size of their bodies. And they just don't, again, the emphasis on programming, it doesn't have as much value.

Back in the 70s, it was still bodybuilders would compare, not steroids, but they would compare routines. Yeah, well, that too. And then they also, I mean, they were getting, you know, real food sources. And they were also like going out and getting sun. And they were doing like everything possible, getting good sleep, like all these things that were like,

where we highlight the importance of them, but that like every single part of their day and routine was dialed in. Dude, those guys weren't saying like, I don't know very many, you know, look, Arnold Schwarzenegger pioneered the classic double split routine, for example. Now this was what he used to do because he got his body to train to

a certain, to such a high level that he would go to the gym twice a day. He'd work out in the morning and he'd work on the evening. And the reason why he would do this is he found that he could hit his body with the right amount of intensity, both workouts, and in between be able to eat, rest, and do other things. So we do have these two amazing workouts. Now Arnold Schwarzenegger of course, Mr. Olympia during this period of time, other bodybuilders started to follow suit. And then you had other very extreme examples,

like Serge Nubray, he's that bodybuilder that, even people today like to share pictures of, I don't even know if they know his name, but if you look this guy up, one of the most aesthetic physics you've ever seen in your life, big full chest, muscular arms and shoulders, incredible back, great definition, very small waist.

He's like the classic body builder look, kind of like that Frank Zayn look. Serge Nubray routinely would do 70 sets in a workout. Insane amounts of volume and crazy workload, but he was able to shape and sculpt his body. And again, at that time, it was with minimal anabolic. Same thing with Frank Zayn, Tom Platt, who later on became one of the top guys in the 80s. They really pioneered how you apply training to a body that is advanced and has been consistently advanced for a long time.

And what they all did was they all did lots of angles, lots of volume, lots of sets. They all trained heavy, but they also took advantage of getting the pump. And they also did, again, these double split routines because many of these bodybuilders were hitting their body the whole body, okay? Three to four days a week. In other words, they were body, okay? Three to four days a week, in other words, they were hitting each body part three to four times a week, but they were also doing a split in the sense that they weren't hitting the whole body each workout,

because of the amount of volume they were doing, it would be impossible. They would be in the gym for three hours at a time or whatever. So what they do is they break up, they would do the body part split, but then do a double split routine, so they'd come in and hit like chest and back and then the PM come back and hit the smaller body parts.

Or if they were doing legs, for example, and they wanna make an emphasis on the lower body, heavy compound movements in the AM, then come back and do more of the isolation type movements. These routines were brilliant, absolutely brilliant. Of course, the drawback is the amount of time that it took and dedication that it took to do this. Like, you were in the gym two times a day,

but these guys were fucking serious and that's what they did. And the funny thing is we have a pretty large segment of our audience that's like, hey man, I want to see what I can do. I'm gonna see how far I can take my body, which is why we set out. Yeah, where does that line exist?

You know, for the individual. And I think that like people have been thinking about that. If you've been putting the work in year after year, and you know, you've had great results, but you're like, I wonder what it would look like if I even stretch this a little bit. That's what we're flirting with that. Well, we have to talk about what we think are a lot

of the benefits of running a program with this high of volume and then splitting up the workouts. Like why? Why can this be so beneficial in comparison to a traditional body parts split or a traditional full body type of a workout? So what they, so when you see study, here's a couple of things, right?

When you see studies on potential benefits of post workout. Okay, so what they, so when you see study, here's a couple things, right? When you see studies on potential benefits of post workout nutrition, here's where this plays a big role. If you lift, let's say you're going to work your whole body on one day, but rather than doing it all in one workout, you do it in two workouts. One of the benefits is post workout after the first one, you can feed the body, take advantage of the fact that your body's really trying to utilize nutrients, it becomes more sensitive, the second workout to do that again. So you actually take advantage of meal timing.

This is when that kind of makes sense. It doesn't really make sense if you work out once a day, splitting hairs. But when you're working out like this, then you start to take advantage of these cool tricks. The second thing is the amount of energy that you have for both workouts is much better. It's just much better to work out. If you're gonna do a big workout, it's better to break it up into two workouts

because you're gonna come back the second time around more energy, more strength, more motivation. And the third thing is studies will show across the board, really doesn't matter what workout modality you're doing. For example, they've done studies on cardio where they'll compare someone doing an hour of cardio a day versus doing cardio twice a day, 30 minutes in the morning, 30 minutes at night, or someone who does an hour of stretching versus 30 minutes of stretching in the

morning, 30 minutes of stretching at night. Any time you spread it out this way, it seems to have a more favorable result on the body. The cardio, for example, shows more fat loss, doing it. Part of it may be that you just have more energy and you're burning more calories. I've experimented with all day workouts in the past, you guys remember those, right? I've done like four or five of those, where I'll go, you know, I have a whole day to myself, usually it's a weekend and I'll say, okay, I'm gonna do three or four exercises,

I'll do three sets of each and I'll do that every other hour. So I'm talking about not even doing two workouts, I'm doing something like four or five workouts and each one last thing about 15 minutes. The results I get from those is insane. The strength things I get, every single time I do those, I feel like I build muscle, which is crazy to say,

considering I've been working out for so long. I don't feel blasted in sore the next day. But if you look at the total volume, if you look at all the work that I did, there's no way I'd be able to do that in a single work out. In fact, if I didn't a single workout, I would over train. So here's the irony of this.

The irony of this, you can handle more volume if you split up your workouts. That's the irony. If you were to do a 60 set workout all at once, the risk of over training and doing too much is higher, then if you did two 30 set workouts. Now you're saying that I also want though to explain to people, because I already know that this is gonna be a question and I wanna be very transparent that this is what I did a lot of times though.

So when I got towards the end of competing, I was at my max volume, ever in my life. I had never trained four years, so hard, so consistently scaling month over month to reach the point that I had reached when I was at the professional level. At that level, I was doing more volume than any program that we have currently written right now. This is the closest thing to what I was doing at the very end of my career. Now, the difference was one, it wasn't the three of us sitting down and programming this together,

so there was little different things that I had focused on for my specific body and weak parts and yada, yada, yada. But my goal was to try and get it in like a two hour workout. But a lot of times, what it would end up happening is, as I'd go through and speaking to your over-trained feeling, I've been doing this for a really long time, so I can feel when my body's had enough.

Like I can just tell, like, okay, today, and what made a difference on that? The way I was fed, the way I slept, the way I had trained from the previous day, some days I'd be able to combine what we have written in our AMP and work out and an entire workout and feel amazing, great, and power all the way through it. Other times, I would be training and it would,

I could feel just my body fatigued and my body telling me like, okay, this is too much volume in one workout and then I would split and I'd go, okay, I'm gonna come back later on tonight and finish up the rest of my routine. So I kinda had this blend of this routine, but sometimes it would be combined with the AMPM workout and then other times it would be split and

half. I'd even done sometimes when I was like full body builder mode where I'd go split it in three. Sometimes I would go, if I had a weekend or a week where I was off, it was a spring break type of deal or whatever and I had to have anything to do all week, I would do, I would break it up in three. So I would go work out early in the morning, go eat, go relax for a little bit, come back in the afternoon, work out a little bit more of the routine,

and then relax, come back later in the evening, do it again. So I want people to know that we structured it in a way that we think is most optimal or most ideal for the max benefits from it, but that doesn't mean that you can't steal again, like every program we talk about, to be able to modify for your lifestyle and adjust it. So if there's days where you may not be able to get to the gym twice in one day, you could combine all this.

Now, again, speaking to your point, Sal, I think it is most ideal and you'll get the most bang for your buck to break it up in two if you can, but I also understand the reality of that sometimes it's tough to get back to the gym a second time. It's like a, it really, it's a fascinating, I dare I say, I hate using this word, but I'm going to, it's like a, it's like a hack. It really is. One of the things that we have to juggle as dedicated fitness enthusiasts, okay, this is something that you have to juggle if you're really advanced and you're very, very serious about working out. The biggest thing you have to juggle is your capacity to handle the load and the volume

that you're throwing at your body, your recovery ability. That's the biggest thing you have to juggle. If you could move that in the direction of being able to handle more, then that means you're able to push your body even further and get better results. And this is the game. This is the game. The game is, this is by the way, this way, Annabelle steroids are so damn effective for some people.

It's not that the steroids themselves are super effective at building muscle. That's part of it. The other part of it is a constant signal being sent. And they can, and their capacity for work goes through the roof. So now they can push their body harder and do more and more. And so splitting up your workouts is this type of a hack. Like I said, when I did these all day workouts, if I added up the total amount of sets that I was doing for the whole day, it was something like 70-something sets. If I did that all in one workout, I would be fried, I'd be fucked,

I wouldn't be able to sleep, I'd be so sore, I wouldn't be able to move, and I would not have I would not have gotten the benefits of it. To that point, I think it's important that I do mention that because I forget that not everybody has been listening to Mind Pump Forever, and I was openly on anabolic. So it's important to know that when I talk about handling that much volume, pushing myself in an entire workout like that and feeling great still. And I won, I was on Annabaluk's too. I gradually scaled to that volume over the course of almost four years. So I definitely think that that's important to know that this is advanced.

In fact, we even some one of the things We discussed this this month coming into it was you know normally when we do a program launch We just do a program launch. We don't have any specials. We don't have any sales or anything else like that But we all agreed that What we didn't want to do because of this program could be very appealing to a lot of bodybuilder people are people that want to push and train their Their body that to that level we highly recommend that you run like split before something like this to set you up for this much training.

So, you know, we did split 50% off all month long to encourage somebody who maybe listens to this episode or finds out that we've just launched Maps PD and they're like, oh shit, I really wanna do that. That sounds awesome. And you haven't done any other Maps programs. Definitely a prerequisite to this program. Right, I do think that's a good first place

to start and then evolve into the PED. Yes, and I would, as with any program, whether it's one of our programs or any other workout that you're doing, you also always want to listen to your body. And if you're,, this is too much, take a break, scale it back, take off some days, or reduce the intensity, reduce the volume,

let your body kind of guide how this goes. This is literally the Mount Everest of our programs. I mean, it takes like an entire year of dedication. I mean, I'm sure it takes years of like planning to get to that point where you reach the top of Mount Everest. And then, you know, in terms of like us trying to structure something where, you know, you have like a definitive goal of like the ultimate body, the ultimate physique that you're trying to build, you know, there is a level that you can ratchet up further, but it takes a lot of fucking discipline and a lot of time to

get there. So, you know, we talk about this all time, right? The minimum necessary stimulus to give you the maximum result, right? We've said it in other ways, but we constantly communicate that. Here's what happens as you get more advanced. As you get more advanced, that minimum dose continues to grow. What got your body to improve when you were a beginner will no longer get your body to respond when you're intermediate.

In fact, it may actually cause you to regress once you get to a certain point. It's too little, it doesn't do anything for you. It worked when you were at a shape. It ain't gonna work for you now. Well, a lot of people, when they get to that advanced level, where they've been working out for a year, two years, consistently, missed no workout

They're getting good sleep. They're doing everything right. They're working out hard They're at a level where to get their body to even move another inch or two It takes some serious planning. It takes some serious programming now One thing you could do is just keep adding volume to your workouts But at some point you're gonna hit a wall just keep adding volume to your workouts. But at some point, you're going to hit a wall. How do we get past that wall to get your body to continue to change? You got to get smart. You got to get smart with your program and you got to start to figure things out. And this is where some of these tricks make a lot of sense. And one of them is splitting

your routine up into two workouts. And following what the bodybuilders of the golden area, the peak of bodybuilding programming did, which is these kind of body parts split type routines, which is what this program looks like. Now besides that, there's a lot of other things in this program that we've applied to our other workouts that just fucking work. One of them is phasing. Phase your workouts. Always phase your workouts,

always train for particular types of adaptation. And what I loved about writing this program was I was able to pull from my arsenal of all the information that I've gathered through all the decades of following bodybuilders and looking at advanced routines. And we were able to throw some of the stuff in this program that we haven't shown in other routines. For example, there's a version of a superset

known as a compound set, which I love. I use them all the time, but we really haven't programmed compound sets in any of our programs. A compound set is a superset with two opposing muscle groups, opposing meaning on opposite sides of the body or each muscle, the action of that muscle causes the other muscle to stretch when you contract it.

And Arnold was a huge fan of this. Arnold, in fact, when I was a kid, I read an article where Arnold said he loved to superset pull-ups with bench presses. Massive pumps from this. He talked about how he loved the back pump with the chest pump. And I love doing this. Super set your biceps with triceps. That one you're probably already familiar with.

A lot of people do that. Apply it to the rest of your body. Do these compound sets and it's very different than a traditional superset where you're doing two exercises for the same body part. You're doing two exercises for opposing body parts. And what's cool about this is when I'm working, for example, my bicep, when I'm squeezing my bicep, it is forcing my tricep to stretch and, in quote unquote, relax, if you will.

It's never fully relaxed, but it's doing the opposing muscle, muscle grip, muscle movement. We also threw in some fun stuff like running the rack, which you gotta talk about that, which for people like me who have, I haven't done a whole lot of bodybuilder workouts, but I've done that before and man, that was gnarly.

Oh yeah, strip sets, right in the rack. This is when you're lifting away and then you're moving to the next available way and so on. I used to do this with laterals. That was one of my favorite things to do, run the rack and then Curls was another one where you get it, like 10 barbells in front of you and you go from one to the next and the next

and the pump you get is like an event though, when you're doing these workouts. Oh, it's the pump you get from it is advanced. It's an advanced technique. I wouldn't, I would not apply it to anybody unless they were advanced and have a lot of experience. But the pump you get from something like that is insane. I mean, I think it's important that we kind of talk about

who this program is for, because I want to make sure the right people get this program, you know. Right. Well, right away, when I think of who is it for, you have to be somebody who is super hardworking and dedicated. I mean, and consistent. Does it make sense to half-ass a program like this? It's somebody who I would have already wanted to see being very consistent in the gym. They've already lifted for at least a year plus consistently before I would want to see

them doing something like this. Very, very serious about their training. I mean, this is the point where you're starting to schedule the rest of your day around your life. Oh, you're making sacrifices. I mean, you're going through and you're like, you know, like looking at your schedule and realizing, I'm not going to be able to do certain things because like, you know, like looking at your schedule and realizing, I'm not gonna be able to do certain things

because like, this is my focus for a while. Right, you need to love the gym. You have to be that person that, which is what I remember when we were first doing the podcast and we were in Maps and a Bulk was the only program and I felt compelled to share with the people that, you know, I know we're talking about Maps and a Bulk and it is for the majority of people

and it's our intro program. But currently where I was at in my life at that time, I'm in the gym seven days a week because I love to be in the gym and I like the routine of like having to be there. And you took your body to a very, very, very high level. Right, and so, and I started to modify things, which is something else too,

I want to get into about the program, you know, after we talk about the people who it's forced. That's who it's for, right? Then who it's not for, it's definitely not for somebody who's lazy. And if you don't like working out, if you're like, hey, I don't want to be in the gym a lot, I like being fit, but I don't like working out that much in the gym. Probably not for you, you're going to be in the gym a lot. Yeah, if you're the person who loves, if you're someone who loves like maps and a ball

because of the result you get for as little as you have to be in the gym, it's the complete opposite of that. I mean, it's the most amount of time that you could potentially be in the gym. It's also not for somebody who's in their first year of training. It just is not. It's why we did not write it in the first couple of years we even started the show. As much as I love training this way or I was at that point when we were on the show, we still knew it was just part of our integrity like we're not gonna put out something

Before we do all these other types of programs that we believe most everybody should be doing first So yeah, if you're somebody who's within your first year of training not the program for you This needs to be somebody who has been training for a while has scaled up their volume that is ready for this much intensity and training for sure. Right. And when you think about it too, you know, when you start training lifting weights and building muscle, a lot of what's happening is what's known as muscle hypertrophy. This is where muscle fibers actually grow, right? But there's something else that happens that's been speculated and we've seen this in animals

and we are pretty confident this happens in humans as well. We've done studies on people with very developed muscles and you know, who've been training for years and years and years with high volume and we do these muscle biopsies. And what we find is that not only do they have bigger muscle fibers, sometimes they just have way more muscle fibers, the density of the muscle fibers, and the number of muscle fibers is much higher. And sometimes they'll do these athletes with big muscles. They'll find the muscle fibers aren't even bigger than the average person.

They just have way more of them. And this is called muscle fiber hyperplasia. This is where muscle fibers actually split and become more muscle fibers. This is the holy grail of building muscle. Because when you stop working out, if you ever take a break and your muscle shrink, they shrink and then you have to work out to build them back. If you gain new muscle fibers, they probably don't go away. You probably have permanently increased your

capacity to build muscle. This could be one of the reasons why muscle, what they call muscle memory exists. This is why now at 40, I can stay at 200 pounds relatively lean, easiest fuck when I was 17, 18 years old at the peak of my testosterone levels after having lifted weights for four years. Remember I started at 14, to be at 200 pounds was a constant struggle, constantly pushing it. Oh, another great example I love to use is our buddy Ben Pagolski, you know, a guy that spent his whole life trying to build to be this massive monster reached the pinnacle of that and then looks back now and he's trying to lose a hundred pounds and it's difficult like trying to lose and he's trying to lose muscle. It's actually really, really

tough for the guy and when you hear the amount of calories he's eating and how low of volume he's training, it's amazing how much muscle mass he still has. That's right. It speaks to this theory that I 100% believe it. Absolutely. This is the kind of training after you've advanced been training for a while, you start to play a lot of volumes. I would do cycles of this.

I would do cycles of shit like this where I would work for three, four months. I would work out with the highest levels of volume and frequency and intensity that I could handle, you know, that was appropriate. And after I would do something like that, I almost, I always felt like I'd move up a degree or two in my new permanent range, if that makes any sense. Of course there's genetic limits, so I can't just do that forever. Obviously, if I did, I'd be 400 pounds of muscle. But I did notice every time I would move my body

to a new level where that became kind of my new baseline. I think it was that hyperplasia that was happening. But that's been speculated to happen from high volume, high frequency, and consistency over a long period of time, which brings me to something else. This program is the longest program that we've ever offered. Oh, this is, it is, this is the first program we exhausted our editors.

Oh. They were exhausted just, and then shooting it. Yeah, shooting and editing it was, was broke half the people trying to just shoot the damn thing. I mean mean it has 96 workouts in it, you know most people most of the shenan brook for going through it right did 96 workouts in this thing And it should it will last you five to six months now

It was fun about this and what I really liked that we did And it really mirrors a lot of how I was kind of programming to again towards the end with how I would make decisions on like off days and rest days and the reason why It's a a range of five to six months is this one wasn't like a weak thing that we do before so in the past Yeah, we didn't go by a seven-day schedule. Right. We didn't go by a specific seven-day schedule We went by workouts that you need to accomplish and there's an option. There's an advanced option and then there's an expert, super advanced option, which basically is the decision of, do I rest two days in between the three workouts or do I rest just one day?

So it's designed three workouts on, one off, three workouts on, one off, or three workouts on, two off, three workouts on, one off, or three workouts on, two off, three workouts on, two off. And that is up to you to decide. And this is like why I loved implementing this was this is how I was in the gym seven. I was always in the gym seven days a week, but some days would be my active recovery or D-load type of days where I wasn't lifting and training really heavy, but I was in doing like mobility work.

So I think that's one of my favorite parts about how we created this is we actually integrated mobility into a hardcore intense bodybuilding type of work. Yeah, those are your D-load days. So the split being three on one off or three on two off. Those one or two off days, you go in and you're doing mobility work. That's both helping encourage greater ranges of motion. This is important because what happens when you train this hard and this consistent. So if you're listening right now in your advance, you've been training

for a while or you're just hardcore with your training, you know exactly what I'm talking about. Once you push it to that limit and you're tiptoeing on that line, you can start to lose a little bit of every range of motion, just because you're tight or you get a little sore because of all that work. So you go into squat and it's harder to get deep like before because, again, you're tearing down a lot of muscle, you're rebuilding a lot of muscle.

These D-Low days that we have programmed in this program are designed to facilitate recovery, but also to encourage better ranges of motion, so that you're not going to encounter some of those pitfalls that you get with the crazy volume and training program. How often have you seen this program, Dan? I'm just curious, because I know there's a lot of...

Never. Crazy programs ever. Never, I've never seen it. Nobody does that. Normally what happens is somebody who promotes mobility work and stuff like that are on the woo woo side of the program. Exactly. And it's all yoga, mobility driven, athletic, maybe some athletic performance type stuff.

But I have definitely never seen something that is geared more towards bodybuilding or sculpting the physique and then also including the benefits of mobility, which was something that I did that was so different about my peers. I remember speaking to all my bodybuilder guys and nobody was, nobody was training mobility because we're bodybuilders. You know, it was again one of those things where we love to divide ourselves and put ourselves in camps that I'm camp bodybuilder. Oh, you're camp, no, there's some incredible benefits. And I saw those. That was one of the things that I realized, like, wow, if I can learn to just pay attention to when I know I've stretched the limits of my body,

and instead of coming back and just doing the only thing that I know, which is lift weights and lift more weights, it's like, how about I go in and do some like active recovery and work on some mobility. And what I found not lifting those weights on those days actually promoted more muscle and lift more weights, it's like, how about I go in and do some like active recovery and work on some mobility? And what I found, not lifting those weights on those days actually promoted more muscle growth. And so that's the ultimate goal for this person that's sculpting or trying to build their physique is they want to build muscle.

And so most people think that, oh well, if it's an extra day in the gym, I mean, I want to spend extra time lifting weights because that's going to be, not always. Sometimes and most men, definitely when you're running a program with this much volume, this much intensity, the active recovery is going to be very crucial to the success of this program. It's again, it's call it what you will. It's another hack to increase your body's work capacity, which you need if you're advanced to get your body to that next level.

Now, here's something else that I think that I'm going to love saying. When it comes to cardio, we've talked about cardio ad nauseam on the show. Totally up to you. It's a tool you could use to burn extra calories. You can add it to any program. We don't program cardio in our maps programs. We don't tell you not to do it. That's totally up to you.

There's definitely health benefits to it. And some people like to do it for the extra calorie burn. This is the maps program I'm gonna tell you right now. Don't do cardio. Not only are you not gonna need to do cardio, but it's gonna waste your time. When you do this program, the way it's laid out, and you have good diet and it's appropriate for you.

I wanna make sure I say that. You're gonna get lean. You're gonna get get very, very lean and doing any extra cardio, just going to impede your body's ability to recover and adapt. Stay away. This is a cardio-free fucking get shredded and peak for your show or to maximize your your your great advanced. And let me tell you the benefit the health benefits that you get for training your heart, right? Which is what cardio basically is. you're going to get that in this program. And heart's going to be pounded. Yeah, when you're doing super sets and strip sets and drop sets and compound sets inside

here on the second workout of the day, trust me, that heart is getting, getting plenty of exercise. And you're going to get a lot of plenty of benefits that you would get that if you were to be doing some list cardio. No, this is cool because we have a lot of these, you know, kind of hardcore, consistent listeners who are like, oh, I go to the gym twice a day in the AM I like to do, an hour a cardio and the PM I like to lift. Okay, instead of doing that,

you're gonna lift in the AM and you're gonna lift in the PM, no more cardio. And in fact, what's gonna happen is this signal that you're sending is not gonna be conflicting. more cardio. And in fact, what's gonna happen is the signal that you're sending is not gonna be conflicting. It's all build muscle, it's all preserve muscle as you diet, it's all about shaping and sculpting the body. So, I mean, there you go.

Now, the name of the program, that really cracks me up. We named it MAPS PD. Now, we know what PD stands for performance enhancing drug. It doesn't stand like, it doesn't stand for that in our program, it for performance enhancing drug. It doesn't stand for that in our program. It's performance enhancing design. But we did name it PED because this is about as advanced and hardcore as it gets, which brings me to something else.

If you're an advanced individual and you're pushing your body really hard and you're somebody who also uses anabolic and you want to take advantage of the synthetic anabolic, a double split routine, probably one of the best things you could do. If it's appropriate for you, it'll blow you the fuck away in terms of progress and results. So I mean, that's I guess pretty much it. Well, you got to think of the you got to break down the phases for everybody. So they know, right? So it's a four phase program. So phase one

we're focusing on strength. So this is more of your traditional straight set lower rep type sets, you're focusing on strength. So this is more of your traditional straight set lower rep type sets. You're going to be doing a lot of these compound heavy type movements to build strength, although not all the exercises are really low rep. Some of them are higher rep, the ones that don't lend themselves well to super low reps, like the isolation type movements, but the focus is on building maximal strength. The second phase is size. This is your traditional 8 to 12 rep type sets.

The hypertrophy range that people like to call it. A lot of straight sets. So do your set rest, do your set rest. Then you get into the fun, but also, you know, going to kick your ass phases. Pump is the fourth phase. Here's your compound sets. Here's where you're working opposing muscle groups all in one set. This is when you're doing your bench press to your row or when you're isolating

your legs, you're doing your leg extensions to your leg curls, you know, that kind of stuff, where you're getting a pump on both sides of your body. And then the final phase, that's peak. Here's where you're doing your drop sets, your supersets for the same body. I think tracing that intensity right here. You are squeezing as much blood into particular body parts as possible. And I do wanna say this, if you're going, this is the program where you wanna dial everything in.

This is the program, and I don't mean just dial it, sleep, although definitely those, dial those in. I mean, this is the program where supplements make sense. Well, this is also where a lot of the recovery tools and the things that we're not always pushing people to do. It starts to make a little more sense. I mean, if you've got the funds to afford the red light therapy to get the cryotherapy going on to schedule your meals out

and meal time, like, now it kind of matters. You know, you're pushing these extreme levels. And quite honestly, we just don't think that the majority of people need to be here, but if you've worked up to this, and this is where you're at, it's where it makes sense. This is where it does, because I think this is where it's fun to start to play with a lot of those things. Oh yeah, this is where you can look at your supplements and be like, okay, I'm going

to time amino acids, you know, at this time of my workout, I'm gonna make sure I eat my carbs right here and have my fast-reacting carbs. All the stuff that we make fun of that's splitting hairs, you're gonna want to split hairs when you're following a program like this and everything is dialed in. This is, again, if you're advanced, if you love the gym, you love to work out, you've been consistent for a long time, and you think you can handle this, you wanna take the challenge, you're like, no, fuck, I can handle all this. Dial everything in and see exactly what your genetic limits look like. You also need a commercial gym, like this is required.

I mean, we have so many exercises in there. How many exercises did we shoot total, Justin? I think it's like, well, it's well over 100, like you know. You're in 50 or so. Yeah, there's a lot of variety, a lot of novelty, a lot of giving your body different angles, different techniques. Could you do this with just free weights at home?

Yeah, you'd have to get really, really creative and you need to, you're gonna have to modify this program a lot. But ideally, you would definitely have access to the gym. But here's the thing, think about it this way. Look, all of us have a genetic potential limit to what we can achieve physically. In order to hit that limit, you have to maximize and dial

everything in perfectly. It's not for everybody, but I know some of you right now listening, you're getting a boner here and you say that. You're like, oh shit, I to see how far I could take my genetics I want to see the the max that I can squeeze out of my body I want to see what I can look like and feel like if I dedicated Months of consistent crazy hard workouts diet sleep supplements Well, if that's you and you get excited when I say that that would be me if I was listening

Yeah, this is the program for you now. it is new. We're just launching it right now, which means it's on sale. So it's $60 off. It's retail price. If you want to check out this program or you want to enroll this program, if you think you have what it takes, go to maps. PD.com. So that's M-A-P-S-P-E-D.com and use the code P-E-D-60. So P-E-D, the number 60, no space for $60 off, the $60 off promotion only lasts until Saturday the 27th at midnight. Also by the way, if you enroll during this launch period, you'll get a free Maps PET t-shirt to go along with your program. So there you go. Try it out, check it out, let us know what you think.

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. Check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, 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 sour, animal-added Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-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 minepump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.