Mind Pump: Raw Fitness Truth - BONUS: Introducing MAPS Split- The Bodypart Split Done Right

Starting point is 00:00:00 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 because we weren't being clear enough, that splitting up the body with your workouts is a terrible idea. Well, I think what we were rattling against, and we got more clear later on was that, the typical body part, bro split of working one body part a day and waiting a whole week to hit that body part, ineffective for most people. But splitting up the body, you can do it,

Starting point is 00:00:44 you just have to program it right and get that frequency, know how to phase it, and do all that other stuff. And so, and we've always had people ask us, when you guys are gonna do a split, if you could do a split, how would you do it? What would be the right way? Well, guess what we did.

Starting point is 00:00:57 Well, not only did we do that, but we did it in my opinion in the right order, meaning that if we wrote this program first and released it to the public. Oh my gosh, way too hard. Way too advanced. Exactly. I don't think, okay, I don't think if you're a beginner, you have any business doing this

Starting point is 00:01:15 program. No. So don't buy this program. If you're somebody who's never done a maps program before, this is a very advanced, unless you're already maybe a bodybuilder and you've been training in your advanced, so this is definitely an advanced program. By far, it'll be smarter than a lot of the other versions of Split programs out there. So it's like, yeah, if you're already doing one, this is obviously a better option for you.

Starting point is 00:01:39 This is an advanced split done map style. It's extremely effective, but it's also extremely advanced. If you go into this in your beginner, or even intermediate, you're gonna overdo it. You're gonna over train. It's a lot of volume. It's a crazy program. It's a lot of... It's crazy.

Starting point is 00:01:54 This is the program we'd give someone if they were 12 weeks out from competition, or they're gonna compete on a stage, or they've been working out for five years consistently. They've got good. Or maybe you're just covering. Maybe if you're somebody who has followed all of our programs and you've gone through the progression from red to green to black,

Starting point is 00:02:13 this is a man I want to peak. This is a beautiful progression to black. In fact, this really mirrors a lot. Like, so most clients that I train for bikini or bodybuilding or men's physique, they would have part of the deal was I wanted them in the off season because I told anybody that wanted to train with me that I would not just do your 10 to 12 week prep leading into show because most of the hard work I believe is done nutritionally and program wise

Starting point is 00:02:37 leading up into prep. So I would do maps black during maps,, leading up during their off season or before their technical quote unquote prep. And then I would transition into a much higher volume of training, which is what would now be maps split heading into their final 12 weeks to get ready. So yeah, so with this program, because are the typical maps programs that we've done, although they're all different, would do, they would typically be something like two to three

Starting point is 00:03:08 full body workouts, and then in between, we'd have some kind of a version of... Which I think is great and still ideal for most people. For most people. For most people. Yes, for most people who don't have six, this program requires six days. Six days a week in the gym.

Starting point is 00:03:23 In the gym, six days. Seven counting mobility in the gym in the gym six days seven counting mobility Seven there is a mobility component which we'll get into in a second But this is for the this is for the gym rats. This is a lot of volume. You're splitting up the body into a few body parts each time You're training It is three phases each phase is long. It's a four week phase each one Again, it's an advanced type of program. You're hitting the entire body. And the whole body's getting hit twice a week. So twice a week, you're hitting chest, shoulders,

Starting point is 00:03:51 triceps, your back, your legs, your core. Everything's getting worked twice a week, but when you do hit it, it's a lot of volume. You're gonna be doing, you know, three, four exercises per body part and a lot of these different phases. You are gonna be getting crazy pumps, you are gonna be focusing on control.

Starting point is 00:04:07 I'm gonna be honest, if you like to flirt with punishment a little bit. You're gonna love this shit, man, it's fun. That's it, and so what we did in the other, now here's the other things we did, we looked at like, okay, if someone's gonna work out like this, first of all, what are the benefits or what are the advantages that splitting up the body have has over training full body, because what are the advantages that splitting up the body have has over training full body because there are some advantages

Starting point is 00:04:28 One of the advantages you can use more volume per body part, right? So that's the main advantage. So if I'm doing full body I have to work out my chest back shoulders biceps triceps and My quads hamstrings calves and my core all in one workout. So to do, to be able to do, you know, 12 sets per body part on a full body routine, you're gonna be in the gym for, you know, two and a half, three hours, it's impossible. But if I divide it up and we're do three body parts,

Starting point is 00:04:56 now I can hit them with more volume and really focus on doing more exercises and more sets per body part. Now why I really like this, and this program really, really is modeled after like when I got up to my pro level, right? So I followed much of like the maps aesthetic kind of black during my amateur and then when I moved into pro, I mean, I'm in the gym seven days a week and I used to say that on the

Starting point is 00:05:18 show, those have been listening to the show for years and we even though we were selling programs that were two to three days a week full body routine I would admittedly tell people that I'm in the gym seven days a week I just modified my workout every single time I am this is a lot of what that would look like when I was at my pro level When I was been I'd already been training for several years consistently already in the gym six seven days a week This is the volume that I'd work up to to present that level of sleep on there. That's right.

Starting point is 00:05:50 And what we did was, of course, we broke it up into phases because we've talked about many times on the show, training for specific types of adaptation for certain periods of time and then transitioning out of them. Very effective. It's a form of periodization that's very effective at preventing plateaus and getting your body to consistently progress the entire time. So like phase one, we focus on heavy weight,

Starting point is 00:06:10 building maximal strength, you're doing exercises that really are geared towards that. Phase two is more of your traditional hypertrophy. Phase three is a shit ton of volume, much higher reps, supersets and am wraps sets. Drop sets, yeah. Yeah, you are gonna be pushing the pump. Well, let's talk about some of the things

Starting point is 00:06:29 that are in this program that I've been and nothing else that we've done before. We did do some am wraps stuff. We've never done that in any program before. So am wraps stands for as many reps as possible. Right, we did drop set stuff. So these are things, these are tools that we've talked about on the show before

Starting point is 00:06:43 that we haven't programmed into a program yet, so people can now see how would we utilize these tools and a lot of people. Here's the thing, because they're more intense, you have to earn doing these things, right? So that's why we stress the fact that we have foundational programs. We've established that.

Starting point is 00:06:58 Now it's like, okay, you know, I've gone through that. I've built a really solid foundation. I wanna challenge myself a little bit further. This is definitely going to be a challenge. Because we knew that this would be targeting competitors as well, bodybuilders, physique competitors, or bikini competitors, we wanted to create a program that you could take and move into a show with. Of course, you have to have good diet, by the way, work out is only half of the equation.

Starting point is 00:07:24 So part of that is cardio, right? Part of it is how much cardio I do. Well, guess what? No cardio. We give you neat recommendations, neat being your... Much more effective. Yeah, and it builds you up throughout the whole day. Now I want to talk a little about this a little bit because I already know what some of the questions are going to come from this and I want it to be able to explain to people how I coached to this like when I was coaching athletes. So the way the need starts off is in the first phase, your goal is 8 to 10,000 steps per day.

Starting point is 00:07:53 So this is how we are. This is how we're measuring your need and we want you to measure your need. So phase one, the goal is to follow the programming and to get somewhere between 8 to 10,000 steps every single day. Then in phase two, we move you up to 12 to 14,000 steps per day. And then the final phase, we're moving you up to 16 plus 1,000 steps. Now what I know for sure is that there is going to be a good majority of people that can't get to 16,000 plus steps without doing some sort of cardio.

Starting point is 00:08:26 So my recommendation is to start with list cardio to get there first. So in other words, if you were a 10 to 12 hour desk job type of employee and you only, you don't have time to get 16,000 steps, you know, without getting on a treadmill or without going for a long walk for two hours, which would be technically list cardio. Also, this is how I would, this is how I would do it. So the goal I would always tell a client would be, okay, here's your target I want you to get. Your goal is to get there without getting on a treadmill

Starting point is 00:08:59 or without getting on a stairmaster without having to force yourself, just being mindful of being active, whether that means getting up an extra hour earlier and going for a walk or walking your dog one or two more times in the day, or going for your a stroll with your significant other. These are ways that I would like you to try and get to those goals. Now, if you're doing all that and it's still not enough for you because of how sedentary of a lifestyle you have, because of your job possibly, then you get on a piece of equipment

Starting point is 00:09:26 to just hit those knee goals. But then at that point, it's not rigorous cardio. It should be list time. Now keep this in mind too, because we have so much volume, and we're working with so much volume, and we're working with essentially two workouts a week where you're hitting the same body part.

Starting point is 00:09:42 I mean, you're working out six days a week, but the way we split it is you're hitting everything twice a week where you're hitting the same body part. I mean, you're working out six days a week, but the way we split is you're hitting everything twice a week. That allowed us the opportunity to include a lot of different exercises that we don't normally include in our programs and different focuses. For example, the first chest and shoulder tricep work out of the week is going to be focused on these big, gross motor motor barbell type movements, right, these heavy, big type movements.

Starting point is 00:10:08 The second work out in the week, we're gonna be using unilateral work, dumbbell work, squeezing work where you're focusing on the control of the muscle. This allows you, that gives you the opportunity to focus on that specifically, the second time you have, you hit the body. And because you hit the body so hard the first time,

Starting point is 00:10:25 it's less damage but more control, more squeeze, and you get benefits of both. So the two workouts per body part that you do throughout the week, they look very different in their focus. For example, one workout may start off with like a barbell bench press and an incline press and dips and those kinds of movements. The second time you hit chest,

Starting point is 00:10:44 now you're doing like alternating incline dumbbell chest press. There's gonna be flies, there's gonna be cable machines. When you get to like phase three, now we're doing supersets. Now we're starting with isolation movements. This is very, very different than the other maps programs. Yeah, very different.

Starting point is 00:11:01 Never, never in the other maps programs, do we start off a body part with an isolation movement? So for example, let's say you're gonna hit back. Never in a maps program would you see a start off with a pullover, a straight on pullover or a dumbbell pullover? We just wouldn't isolate the lats before doing the big gross motor movement.

Starting point is 00:11:20 But in a maps split, because it's appropriate to do so, especially at the end of the end of the program or in phase three, that we are going to start you off with an isolation movement because we know for advanced people mixing it up like that sometimes gives you a ridiculous pump and feel for that muscle. And that came from the experience of Adam as a pro-physic competitor and working with other pro-physic competitors like, you know, Arya Safai, who's, you know, he's actually the model in the program. When you buy the program,

Starting point is 00:11:53 he's the one demonstrating the exercises and stuff. Because he is, you know, a pro-physic competitor. He's one of the best ones on the planet. He's all natural. He's all natural. He has a great understanding of exercise. Which, that was really important for us to partner with somebody like that? I mean, that was, you know, I have a lot of peers and buddies in mind that, you know, I've openly talked about running gear just like I did when I was a pro, but because we're not trying to promote people taking testosterone,

Starting point is 00:12:18 even though, let me tell you, this program would be awesome if you're... Oh, right. Yeah, if you're on gear in your experience, this is a programming on a follow-up. Superheroes are made by this. Yeah, this is what you ought to follow. We definitely have structured it to where this would benefit somebody who isn't. That how would you train?

Starting point is 00:12:34 What is the most optimal way that this person could train? Keeping in consideration that recovery is different for somebody who is not on anabolic. So we got to make sure that we phase it out correctly and we give them adequate rest or we're not just hammering the CNS every single time they're considering recovery. Right, right, that's a major consideration.

Starting point is 00:12:53 Yep, yep, yep. So, I mean, you can expect to do anywhere between 20 to 30 sets per body part twice for the whole week. So it is a lot of volume, but it is broken up sets per body part twice, you know, for the whole week. So it is a lot of volume, but it is broken up and you have a lot of variety of exercises that we're putting into this. So it's also the longest program, right? This is the longest program.

Starting point is 00:13:15 It's full on straight from beginning to end, you know, three, four week phases. You are gonna for sure need gym access for a program like this because, or if you have a home gym, you're gonna have to get real creative. But again, this is by far the most advanced of our body building type programs. I mean, an ideal way to progress up to this, if you're a maps program user would be to start with maps and a ball, let's say you're like really interested in just building an aesthetic, you know, physique. Like you're really interested in sculpting

Starting point is 00:13:47 some metrical part of it. You start with Maps and Obolic. Red, black, split. Then you go Maps and then it maps aesthetic and then you go Maps, split. Do not start with Maps, split. If you're a beginner, way too much. It's gonna be way too much.

Starting point is 00:14:02 It's gonna fry you. But if you're advanced, this is a this is a program that's going to blow your mind. Now here's another thing that we did that I guarantee you no split program on earth or at least most of them won't include a mobility component. Right. Now why did we include a mobility component in a bodybuilder program? Well, the weakest link in bodybuilding routines is lack of connection to movement and poor mobility, both of which will take away your ability to build muscle. For sure, like if you lose mobility and lose connection to certain movements and function, you're not going to be able to get the most out of your exercise.

Starting point is 00:14:43 I was going to promote active recovery. That's what I was going to say. I think a big part of our motivation behind that too was to address a problem that I saw a lot of, which was this you hammer or you and you rest and sleep. It's like that's kind of the body builder attitude before it'd be these, you know, workout twice a day in the middle of the day. You're trying to take a nap and sleep and just lay around all the time and nobody really in the bodybuilding community is talking to

Starting point is 00:15:06 Active recovery and I think it was a major piece to my training that I did that I didn't see a lot of my peers doing and so To me that was a big part of why I really wanted this inside the program because I think it is so important to help facilitate your body. You can maintain movement, you know and like Depending on whether or not you're presenting on stage and you're going through poses and, you know, trying to control your body and present your body and sort of light, it's, you need to have good movement and connection and joint mobility. So it's bottom line. I think it's what I would be speaking to specifically of my competitors that are listening

Starting point is 00:15:39 out there. This is how I would pair that with like my posing routine. We'll go to the gym, do a bunch of mobility work for a while. Get really connected. Yeah, then I go in the mirror inside the goal's gym and I would do all my posing. And we treated these mobility sessions, which is on day seven, we set them up in a way that would benefit somebody that's really focused on building a symmetrical physique as the goal.

Starting point is 00:16:04 So there's a way to apply mobility for an athlete, like the way we do mobility and mass performance, or a way to apply mobility for correctional purposes. And then there's how do you apply mobility for someone who's just focused on really body building and body sculpting. And so our mobility sessions are done with reps. They're done with tension and holds and positions

Starting point is 00:16:26 that we know are gonna benefit people who do lots of squats and leg press and leg extension and bench presses and overhead presses and you know, it's laterals and rear delt flies and all these different things. Like what are the movements that we're gonna include that are gonna benefit people that are in that category?

Starting point is 00:16:43 Not only contributing to your workouts so that when you go back to your foundational workouts, which again, I want to be clear, six of them, so it's six foundational workouts a week. You're going to be in the gym for an hour, at least six days a week doing these hard workouts. I want to be clear because I want someone to get blown out of the water when they enroll in the program.

Starting point is 00:17:01 I'm like, I can't go to the gym that much. Like, this is, you're doing a lot in the gym. But, well, I don't think we're, I can't stress it enough that it's an advanced program. It's a real split. We've waited this long to create. You know, this is, it's the reverse of what I think we see a majority of people in our space doing is, the majority of people in our space

Starting point is 00:17:19 love to write these types of programs with obviously less effort into the actual programming piece, but as far as the intensity piece like this, it's just high volume, and they put it out there and sell, because they know people are gonna have a hard time. It's gonna kick the shit out of a lot of people that do that, and most people are gonna be like, oh my God, I feel it, it must be amazing,

Starting point is 00:17:37 where we've tried to teach you guys, like, listen, follow these other programs, build a solid foundation, like Justin was saying first, and then you move into this program. So it is an advanced program. It is, it is. You wanna have good sleep and good nutrition when following a 12 week program like this,

Starting point is 00:17:54 but the way I would approach it is as if, cause this, a program like this speaks heavily to, heavily to a guy like me, who's, you know, when I started working out and when I was, especially when I was younger, I was really into just building a, like a muscle, like a bodybuild, like I wanted to build, I like being strong, but I also like building lots of muscle. And so I would look at a program like this and I'd be like, oh, fuck yeah, 12 weeks. I'm going on a 12 week mission. Then I would dial in my diet, I dial in my supplements, I dial in my sleep, and it would be like a 12 week mission.

Starting point is 00:18:27 And I'd take pictures before and pictures after. And I'd live in the gym for, you know, six days a week, I'd go an hour a day, hammer my body the right way. And that's what you get with this, is you get really, really good programming. But I can't stress that mobility session enough. That's the one thing Aria was the most, he was impressed with the programming,

Starting point is 00:18:44 but then when he saw the mobility, and he started most, he was impressed with the programming, but then when he saw the mobility, and he started using, he's like, holy shit, like this is something that I'm immediately implementing this. Absolutely. And so what we're doing for you listeners right now is this is the introductory of MAPSPLIT. We're just releasing it brand new.

Starting point is 00:19:02 We are offering you a special discount code. So here's what you do. If you're interested in Mapsplit, go to www.mapsplit.com. That's M-A-P-S-P-L-I-T. So there's two S's. Dotcom, if you enter the code split50, that's SPL-I-T50, you'll get $50 off and a free t-shirt. Now I want to be clear after you enroll you got to wait 30 days for it before we mail it because remember all of our programs

Starting point is 00:19:34 come with a 30 day money back guarantee. So you can enroll in MAP split, you could do it for four weeks and if you don't like it you can return it. Now this promotion ends Sunday, June 10th. So the coupon code will not be good after June 10th. So if you want that $50 off, do it now till Sunday, June 10th again, mapssplit.com, and then enter the code split50 for the $50 off discount ends Sunday the 10th. Thank you for listening to MindPomp. If your goal is to build and shape your body, dramatically improve your health and energy, and Sunday the 10th. and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin

Starting point is 00:20:27 to systematically transform the way your body looks, feels, and performs. With detailed workout nutrients 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

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Mind Pump: Raw Fitness Truth - BONUS: Introducing MAPS Split- The Bodypart Split Done Right

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