Episodes
Published 11/27/21
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how much muscle an average genetics beginner can put on in a year assuming they’re following a MAPS program, whether tricep kickbacks are effective, if it is possible to get stronger while eating at maintenance, and why PT certification companies focus significantly on the idea of V02 max as the greatest indicator of health and for program training.
Published 11/26/21
In this episode Sal, Adam & Justin speak with Basecamp Co-Founder David Heinemeier Hansson about what’s wrong with the popular model of entrepreneurship. The terrible myths surrounding entrepreneurship. (1:50) The differences between Danish and American cultures. (5:41) How there are people who are more efficient with their time. (9:16) How he got started and the inception of Basecamp. (13:32) The value of efficiency. (20:25) You have to learn how to build it yourself. (24:04) The...
Published 11/25/21
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how much more progress can be made with four vs. three full-body workouts a week, the difference between a regular deadlift and a hex bar deadlift, whether isometrics build muscle and their utility in training, and advice for someone who wants to start online coaching but has no experience. Mind Pump Fit Tip: For fat loss, should you focus more on the calories you burn manually or choose forms of...
Published 11/24/21
In this episode Sal, Adam & Justin cover eight ways to successfully avoid packing on fat over the holidays. Eight Holiday Objective Strategies to Prevent Fat Gain. (3:12) #1 – You bring a healthy dish. (4:05) #2 – Organize family physical activity. (6:28) #3 – Fast before the holiday meal and after. (11:37) #4 – Prioritize essential macronutrients. (16:07) #5 – Be present. (21:53) #6 – Wait 15 minutes before you get seconds. (27:22) #7 – Invite your family for a nice walk after dinner....
Published 11/22/21
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: How to manipulate rest periods for adaptation. (4:53) Dad life updates with the guys. (10:54) Making the argument that genetically modified humans will be a good thing. (23:21) Fun Facts with Justin: The “Suicide Plant” in Australia has the most painful stingers in the world. (31:10) Inflation is out of control! (34:12) Yes, you can hire companies to set up your Christmas...
Published 11/20/21
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about home gym hamstring workouts, how to back squat more weight, ways to add kettlebell swings into a program, and the age where eating in a caloric surplus is no longer recommended. Mind Pump Fit Tip: Fasting is terrible for fat loss. (5:29) Is Beyond Meat falling out of favor? (14:29) Going all out for Adam’s 40th. (18:33) Adam and Justin share their skydiving experience. (21:34) Sal’s experience with...
Published 11/19/21
In this episode Sal, Adam & Justin cover some of the best exercise combinations for each part of the body. Eight Exercise Combinations for the average-consistent fitness consumer. (2:40) #1 – Legs: Barbell Squat to Romanian Deadlift. (5:43) #2 – Back: Barbell Row to Pull Up’s. (9:59) #3 – Chest: Press to a Fly. (15:58) #4 – Shoulders: Standing Overhead Press to Rear Delt Flys. (21:32) #5 – Biceps: Barbell Curl to Hammer Curls. (29:34) #6 – Triceps: Parallel Bar Dips to Overhead Tricep...
Published 11/18/21
In this episode, Sal, Adam & Justin discuss doing only the big 4 lifts with no other accessories, what broscience still holds true today, how to know when you're training too much for your goals, and ways to deal with protein farts? Mind Pump Fit Tip: Frequency, volume, intensity, and their inverse relationship when it comes to your workouts. (4:59) How Ned’s new product, De-Stress, has antidotally helped Sal with his recovery. (11:53) Not all movies are what they portray to be. (19:54)...
Published 11/17/21
In this episode, Sal, Adam & Justin cover the importance of mobility for injury prevention, improved productivity, and improved workouts. How pain today is much more connected to not moving enough. (2:11) What made Adam stop his boot camp business and focus more on making people feel good. (4:44) The two biggest flaws with how people approach their pain in the workplace. (7:42) Why your body is only ever as strong and mobile as it NEEDS to be. (10:32) Mobility is a prerequisite. (13:19)...
Published 11/15/21
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. The master antioxidant, Glutathione. (5:46) Organifi Pumpkin Spice Gold Juice Lattes > Starbucks Pumpkin Spice Lattes? (9:30) Have some tea with your sugar. (10:50) Why Mind Pump invests in certain companies. (13:57) Baby Aurelius loves the sled push and how Justin is engineering competitiveness with his football team. (25:54) Mind Pump on the tragedy at Astroworld and the dangers of mob...
Published 11/13/21
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the difference between having muscle & being strong, whether the seated dumbbell shoulder press should be done at a slight incline or at 90 degrees, if it is harder for the average person to gain muscle without gaining fat or lose fat without losing muscle, and how to deal with weird looks when doing the mobility sessions in MAPS Performance. The many complexities of working with a team. (3:39)...
Published 11/12/21
In this episode Sal, Adam & Justin speak with Zack Abbott, founder of ZBiotics, about the fascinating science of genetically modified bacteria and health. What is the microbiome? (3:27) Why is our mood affected by our gut? (4:58) How complex is this area of science? (11:04) What do we know about the microbiome and performance? (16:11) The interesting research surrounding the vaginal microbiome. (19:15) Do probiotics inhibit antibiotics? (21:16) How our microbiome responds to what we...
Published 11/11/21
In this episode, Sal, Adam & Justin discuss whether there is an optimal body fat percentage for building muscle, advice for someone who tends to hop between training programs and diet plans, the benefits of intra workout food & drinks, and how to get over the fear of failing when wanting to become an entrepreneur. Is the pump sometimes overrated? (5:20) Finally, a positive way to give your kids a ‘complex’. (13:03) The Caldera partnership has been fully received by the ‘pump heads’....
Published 11/10/21
In this episode Sal, Adam & Justin speak with Dr. Jordan Shallow about muscle, pain and his training certification. What made him want to take on a coaching certification? (2:42) Do we have the ability to out structure bad function? (7:20) The misconception around the definition of stability. (13:00) Why theoretical knowledge without proper application is useless. (15:28) Movement is learning. (22:31) How really good athletes have a high internal motion capture. (27:38) Vibration moves...
Published 11/08/21
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. The benefits of the sled for fitness and muscle gain. (4:40) How young is too young for social media? (8:10) Did Aurelius inherit Sal’s dancing ability? (24:45) Dad life stories with the guys. (26:13) Trick or Treating with the Mind Pump crew. (29:16) Why throwing money at the problem doesn’t always help. (35:00) Finally settling the debate of Justin’s favorite flavor of Magic Spoon. (45:36) Why the...
Published 11/06/21
In this episode, Sal, Adam & Justin discuss raised heel squats for quad development, Mike Mentzer’s heavy-duty training, the top 10 essentials for building a home gym, and the myths and facts on apple cider vinegar. The ketogenic diet, the benefits, and the drawbacks. (3:57) Mind Pump’s most fascinating personal training clients. (7:34) Justin’s joints now predict the weather. (19:26) The Mind Pump robot debate continues its slow burn. (21:56) Mind Pump speculates on the future of the...
Published 11/05/21
In this episode Sal, Adam & Justin cover some of the best explosive movements you can do for all parts of your body. The misunderstanding around explosive training. (2:43) Stop blaming your age. (7:48) The difference between strength and power. (11:16) What you practice is what you get. (16:16) Defining fast-twitch versus slow-twitch muscle fibers. (22:18) Where is the best place to put explosive exercises into your routine? (24:52) The Best Explosive Exercises for Each Muscle Group. ...
Published 11/04/21
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about exercise they dislike but do regularly because they know how beneficial they are, what to do during rest times between sets, the difference between white rice and brown rice, and how much sugar a day is too much. The most impactful teachers the guys had growing up. (5:07) The importance of valuing money and how to earn it. (11:28) The two worst things to happen in the middle of the night. (23:08)...
Published 11/03/21
In this episode Sal, Adam & Justin cover eight was to ensure an amazing pump when you work out. Hack your pump. (2:14) Eight Ways to Get the BEST Muscle Pump.  #1 – Stay hydrated. (4:18) #2 – Eat carbohydrates 2-3 hours going into your workout. (13:04) #3 – Get good sleep. (17:55) #4 – Do higher reps. (22:35) #5 – Slow down your tempo. (23:46) #6 – Utilize shorter rest periods. (24:30) #7 – Apply full-range of motion exercises. (25:55) #8 – Take supplements after you utilize all the...
Published 11/01/21
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads live via Zoom. Fat cells are found to play a central role in cognitive decline. (5:30) Disney satire. (14:24) Shout out to Dads on Duty. (18:46) Mind Pump on effective child discipline. (20:20) Justin is the ultimate ‘flatlander’. (28:47) Vuori now sells flannel! (30:30) Sal is sold on Robot Gary. (33:10) The earliest prehistoric art has been discovered. (37:02) Trump’s TRUTH Social is all speculative. (39:05)...
Published 10/30/21
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to know when you have reached your genetic potential, whether you can over-consume protein, if it is normal to progress on some lifts but regress on others at the same time, and if it is true certain vegetables are toxic. Another great forgotten exercise. (4:05) New technology is emerging in the housing market. (12:24) The importance of having tough conversations. (18:00) Organifi Pure, take it...
Published 10/29/21
In this episode Sal, Adam & Justin discuss the favorite exercises of top bodybuilders. How certain bodybuilders are known for their particular body parts. (2:07) The Body Part Most Known from the Best Bodybuilders and the Best Exercises for that Body Part. (4:37) The chest and Arnold Schwarzenegger. (5:00) The back and Franco Columbu with special mentions for Dorian Yates and Ronnie Coleman. (9:16) The shoulders and Bertil Fox. (17:35) The quads/hamstrings and Tom Platz. (25:32) The...
Published 10/28/21
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the top 3 training techniques for building muscle, how much water to drink daily, whether a week without training is beneficial, and if knee sleeves are necessary. The underrated benefits of the sled drive. (6:13) Eugene Teo stirring up controversy once again. (9:29) Shout out to the #Strongwomendeadlift participants. (19:26) Donald Trump is launching his new social media platform. (21:41) Ned has...
Published 10/27/21