Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
Episodes
Mentioned books
9 snips
Feb 12, 2026 • 24min
2792: Squat & Hip Thrust Butt-Building Master Class
A deep dive into squats and hip thrusts as the two go-to moves for glute building. Clear technique tips like bar placement, core bracing, and ankle fixes to hit proper depth. Practical bench and setup advice for hip thrusts plus a pelvic tuck cue to protect your low back. Focused, actionable mechanics to prioritize muscle recruitment before chasing heavier weights.
22 snips
Feb 11, 2026 • 1h 47min
2791: This Simple Rep Technique Doubles Your Results
They break down a simple rep method — stretch, pause, squeeze — and why changing rep quality can double growth. They highlight the stretched range driving hypertrophy and pick top moves for lats, triceps, and biceps. Training advice covers pause reps for stability, targeting weak portions of lifts, and practical tips for reverse dieting, daily movement, and managing plateaus and low testosterone during long cuts.
11 snips
Feb 9, 2026 • 26min
2790: How To Get in Shape After Having a Baby
Practical tips for getting back in shape after childbirth, focusing on strength training as the foundation. Advice on walking as everyday recovery and retraining stability with simple tools. Guidance to eat for nourishment, go slower than expected, and consider hiring an experienced trainer. Realistic timelines and preparation before pregnancy are highlighted.
54 snips
Feb 7, 2026 • 1h 55min
2789: 5 Weird but Effective Ways to Add Muscle.
They run through five unusual but science-backed muscle-building hacks you can test, from all-day cluster sets to blood flow restriction and super slow reps. They cover overcoming isometrics, post-activation potentiation, and when to use these tools practically. The show also dips into probiotics and gut links to body composition, odd patents for laughs, and brief coaching calls about programming and recovery.
34 snips
Feb 6, 2026 • 1h 23min
2788: How to Lean Bulk for Lean Gains (Build Muscle, Not Body Fat)
Clear guidance on how to lean bulk without adding excess body fat, including calorie surplus and protein targets. Practical training tips like switching programs for novelty and training harder during the bulk. Sleep and recovery priorities for muscle growth. Discussion of exogenous ketones, GLP-1 drug trade-offs, and measuring real muscle gains versus neural adaptations.
36 snips
Feb 5, 2026 • 22min
2787: The Best Way to Get a Flat Stomach
Clear steps on how diet and calorie control lay the groundwork for a flatter stomach. Recommendations to build midsection muscle with progressive resistance and target the transverse abdominis. Tips on avoiding bloating foods and improving bowel regularity. Discussion of stress and cortisol management as a factor in midsection fat.
33 snips
Feb 4, 2026 • 1h 34min
2786: The 5 "Good" Reasons to Do Cardio (Most People Get This Wrong)
They debate the five proper reasons to do cardio and when it actually helps health and cholesterol. Old-school strength techniques and forgotten exercises get a revival. The conversation covers red-light therapy, chasing the muscle pump, and why women often underload. Practical cardio choices, real coaching versus viral reels, and multiple listener coaching calls round out the fitness advice.
8 snips
Feb 2, 2026 • 26min
2785: The Most Effective Workout You Can Do from Home
A practical guide to the most effective at-home workout strategies. Short daily strength-focused sessions using bands, bodyweight, suspension trainers or weights. The power of isometrics and the 80/20 intensity rule. Tips for breaking up the day with quick trigger sessions to boost consistency and habit formation.
17 snips
Jan 31, 2026 • 1h 46min
2784: How Do I Pick the Right Exercises for My Body?
They walk callers through picking exercises that fit individual movement ability and long‑term goals like squats, deadlifts, and overhead press. They contrast corrective, muscle‑building, and multi‑plane movements and stress consistency and carryover. Conversations veer into generational tech shifts, wild family stories, supplement use, and a neat bimanual writing drill for brain processing.
17 snips
Jan 30, 2026 • 1h 19min
2783: Which Rep Range Is Best for Your Goals?
They debate which rep ranges best shape strength, size, endurance, and recovery. Practical tips on programming low, moderate, high, and very high rep work appear throughout. There is a lively Q&A about rest between sets, training legs with bad knees, and spreading light trigger sessions. They also compare cold plunges, saunas, and hot baths for recovery and mental benefits.
