2793: How to Calculate Volume and Progressively Overload for MAX GAINS

Feb 13, 2026

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In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

Mind Pump Fit Tip: How to Calculate Volume and Progressively Overload for MAX GAINS. (2:09)
Fish roe vs fish oil. What's the difference? (23:21)
Bringing out the science dork in Adam. (25:32)
Getting your head in the right place before a MASSIVE change in your training. (31:14)
The benefits of the 'water pump'. (38:07)
Levers and pulleys. (41:31)
Do asthma medications stunt growth in children? (45:56)
An 'Our Place' unboxing. (49:21)
#Quah question #1 – Are there any actual benefits to vibration plates, or is it another gimmick in the fitness industry? (53:53)
#Quah question #2 – I'm new to lifting with a barbell, and I have a home gym. I frequently lift when I am home alone. My goal is to progress to heavy squats, but I'm afraid of hurting myself or getting stuck at the bottom. What is the best rep range for me? (57:09)
#Quah question #3 – What grip/type of pressing movement would be easiest on the rotator cuffs? (1:01:32)
#Quah question #4 – I have an L5 bulging disc that causes me pretty frequent pain, and I am trying to recover/heal it, but my chiropractor says it could take 3- 6months to fully heal. How am I supposed to train when I can't load heavy? Especially the lower body exercises like squats, deadlifts, etc. (1:04:25)