mind pump strength training

1716: When To Change Up Exercises For Maximum Gains, The Advantages Of Unilateral Over Bilateral Movements, When Taking Vitamins Is A Waste Of Money & More | Mind Pump

Check out the Mind Pump episode page.

Key Takeaways

  • A good workout routine will incorporate exercises in all planes of movement
  • Rotational and lateral exercises enhance training longevity and build more stability
  • If you’ve hit a plateau with your exercises, try these tips to vary: change tempo, change between barbell and dumbbell, switch out movements for 3 weeks
  • You need a program with both bilateral and unilateral movements – build a strong base with bilateral movements then incorporate tougher unilateral movements
  • To know whether you need vitamins, get your blood levels tested and supplement with anything you are deficient in
  • Look for a nutritionist who addresses behavioral components to eating and is not just trying to get you on a specific macro plan without looking at the whole picture


Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam), and Justin Andrews (IG: @mindpumpjustin)

The guys host a Q&A and answer listener questions about the frequency of changing an exercise routine, the pros and cons of unilateral versus bilateral movements, supplementation & more!

When To Switch Lifting Exercise For Maximum Results

  • Most programs only move in two planes of movement, often neglecting rotational strength & lateral strength
  • Rotational and lateral strength exercise give you longevity in training and build more stability – but can be more difficult movements so we avoid or neglect
  • Rotational exercise examples: club swigs, mace swings
  • Lateral exercise examples: lateral tube walking, Cossack squats, lateral sled pulls
  • What makes a program effective is also its weakness:  you have a program that’s specific to the desired outcome at the expense of another outcome
  • Tip: interrupt classic moves (e.g., barbell squats, deadlifts, overhead press) with movements in other planes (e.g., lateral lunge, Cossack squats, etc.)
  • Higher skill movements can stay in the rotation but adjust tempo to vary (sometimes slower, sometimes faster)
  • Tip: if you’ve hit a plateau, change the movements
  • Ways to vary classic compound moves: front rack squat instead of barbell squat, try Zercher squats, trap bar instead of a standard barbell for deadlifts, Bulgarian split squat, single-leg deadlift with dumbbells instead of barbell deadlifts
  • Change moves for about 3 weeks

Unilateral Versus Bilateral Movements

  • Unilateral and bilateral movements have tremendous value and you want a program that incorporates both
  • Bilateral movements allow you to generate more force and move more weight
  • Unilateral movements are good for building stability
  • Unilateral movements are good for health and longevity
  • For aesthetic benefits, you need both unilateral and bilateral movements
  • Most sports require some running and running is unilateral
  • Building a strong base with bilateral movements is important before venturing into unilateral movements which can be more difficult

Are Vitamins A Waste Of Money?

  • Vitamins have to be specific to you and your needs – get nutrient levels tested and supplement with exactly what you need
  • Supplement with vitamins you are deficient in
  • Try to incorporate nutrient-dense foods and use vitamins for assistance in areas you aren’t hitting enough

What To Look For In A Nutritionist

  • Red flags: nutritionist only talks to you about macros and is “good” and “bad”
  • You want a nutritionist that looks at behavioral components and addresses eating patterns, likes dislikes, binge eating, etc.
  • Working with a nutritionist is better than getting nutrition advice from an influencer
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Notes By Maryann

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