mind pump strength training

1604: Ways To Kick-Start Fat Loss When You Hit A Plateau, Lifting Tips & Techniques When Suffering From Joint Pain, How To Correct Shoulder Imbalances & More (Listener Live Coaching) | Mind Pump

Key Takeaways

  • Plateaus happen because your body adapted to the exercise and nutrition routines
  • If you want to lose weight and keep it off, you have to get your metabolism up by increasing calories and building muscle
  • We don’t have a weight loss problem, we have a sustainability problem – focus on foundations and build habits
  • If you suffer from joint pain but want to build muscle, keep the weights light but slow down the tempo, focus on perfect form, technique, concentration, and squeeze – the goal should be “how can I make this weight feel heavier?”
  • To overcome dysmorphia while trying to bulk: avoid analyzing the body or flexing in the mirror, stay away from the scale for 2-3 months; eat according to fitness performance
  • To increase muscle while trying to lose weight: increase calories by 200-300 per day for a few months and sprinkle in a few days of calorie deficit every 2-3 weeks


The Mind Pump hosts are Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin).

In this episode, the guys host a Q&A and answer listener questions about kick-starting when you hit a plateau, lifting, and modifications when suffering from joint pain, and how to correct shoulder imbalances.

Pushing Through A Plateau

  • Plateaus happen because your body adapted to its exercise and nutrition routines
  • Try MAPS Anabolic
  • Add calories and be diligent about weightlifting and muscle building 3-4 days per week with mobility work or walks the other days
  • Calorie surplus sends the body a signal to build with strength training. This will help you break through the plateau and your body will adapt better to the next cut
  • You might gain weight but body will likely have a lower body fat percentage
  • Don’t worry about weight specifically, it will fluctuate at the beginning until your body adapts to a new routine

Lifting Safely Through Joint Pain

  • Going heavy doesn’t necessarily mean adding weight to the bar
  • You can get an equally challenging workout by using lighter weight, slowing down the tempo, and focusing on the squeeze
  • Make exercises focus on movement quality, technique, form, concentration
  • Change your mindset: instead of thinking “this feels easy, can I add 10 pounds?” – think “can I make this weight feel heavier through concentration?”
  • Be meticulous about movements and making the movements look smoother with better form
  • Check out MAPS Performance

Body Dysmorphia & Increasing Calories To Bulk

  • Body dysmorphia is very prevalent in the body-building community
  • Orthorexia is a dysfunctional form of eating where the fixation is on healthy eating but causes stress and makes food a chore
  • Tips for body dysmorphia: avoid analyzing your body, take the focus off aesthetics and the scale, don’t flex in the mirror, and focus on performance for three months
  • Judge diet based on performance – eat according to what your body tells you through workouts

Upper Back & Shoulder Pain

  • The hardest imbalances you have to correct are shoulders because you can’t see them and gauge the full range of motion properly
  • Go light on exercises
  • Focus on technique and perfect form while priming and doing corrective exercises
  • Tight muscles are a signal from the body trying to protect a potential issue somewhere
  • Try massage and foam rolling – pressure in tight areas will help muscles relax
  • When shoulder pain is on one side – generally shoulder is rolling forward or elevating more to one side
  • Try MAPS Prime and MAPS Prime Pro
  • Dysfunction on the scapula can be hard to correct and take some time, be patient

Building Muscle In A Cut While Overweight

  • When people first start working out they will burn body fat while building muscle – until plateau kicks in
  • Go on a light bulk, increasing calories by around 300 per day for 2-3 months
  • The mental hurdle is the toughest because it feels counterintuitive to eat more while trying to lose weight
  • The scale will fluctuate – don’t be a slave to the number
  • Ideally, you will hover around the same weight while eating more calories – that’s the ultimate signal you’re building muscle
  • Try this cycle: 2-3 week surplus then a few days of calorie deficit
MInd Pump : , , , ,
Notes By Maryann

More Notes on these topics

Top Insights and Tactics From

31 Best Podcasts of All Time

FREE when you join over 35,000 subscribers to the
Podcast Notes newsletter

No Thanks