mind pump strength training

1808: How to Build Bigger Arms, the Truth About Muscle Confusion, the Correct Way to Train to Failure & More | Mind Pump

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Key Takeaways

  • Always eat your proteins first
    • You will naturally eat fewer calories; protein is the most satiating macronutrient
  • What to do when a muscle group is lagging:
    • Don’t add more sets to your routine; instead, redistribute your sets to accommodate
    • Bring the muscle group to the front of your workout—you get the most muscle gain out of the workouts you do first
  • “The worst myths in the health and fitness space have some truth in them” – Mind Pump
    • Muscle Confusion: a delicate balance between trying to master a lift and creating enough variation to avoid plateauing
  • Failure training provides short term results that fade quickly
    • “For the average lifter, avoiding it is probably a good idea” – Mind Pump
    • The body tax and risk for injury simply aren’t worth the benefits

Intro

  • Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam), and Justin Andrews (IG: @mindpumpjustin)
  • The Mind Pump crew discusses the best time to eat protein, how to target lacking muscle groups, why failure training is bad, and more!

Save the Best for First

  • Always eat your proteins first
    • You will naturally eat fewer calories; protein is the most satiating macronutrient. You’ll leave more of the empty calories on your plate when you eat your proteins first.
    • Restaurants trick you into eating more by bringing salad, chips, or bread out first
    • This will also help stabilize glucose levels
  • Proteins are essential, so prioritize them
    • This inherently gets you to eat your fat sources first as well—fats are typically combined with your proteins
  • “We are behavior-driven…what can I do to promote the types of behaviors that lead to the things I want to accomplish…eating protein first is a simple step” – Mind Pump

Regulations on Soda?

  • There have been rumors about soda/pop companies needing to put regulatory safety warnings on their packaging, like cigarettes
    • A Harvard study found that warning labels (teeth decay, diabetes, etc.) do deter sugary drink consumption
    • Mind Pump thinks the consumer will just find a new medium to consume sugar if one sector is regulated
  • Commercials for Mtn. Dew and Pepsi (for example) send an overwhelmingly positive and misleading message
    • “I think that we’ve lost sight of consequences” – Mind Pump

Targeting a Lacking Muscle Group

  • When a body part is lagging, don’t add more sets to your routine; instead, redistribute your sets to accommodate
    • Simply throwing more volume on top can be counterproductive
    • Dial down the sets on your stronger body parts and increase the sets on the lagging body part
  • Bring the weaker muscle group to the front of the workout
    • You get the most muscle gain out of the workouts you do first
    • Apply this for any lacking muscle group
  • Full range of motion > volume/intensity

Myths of Muscle Confusion

  • “The worst myths in the health and fitness space have some truth in them” – Mind Pump
    • Theoretically, muscle confusion simply states that you shouldn’t repeat the same exercises over and over again. But, the oversimplification is incorrect.
  • Muscle confusion decreases your ability to master or become efficient at specific lifts
    • You can do the same lifts, but make sure to change up reps and tempo
    • There is a delicate balance between trying to master a lift and creating enough variation to avoid plateauing

Failure Training

  • Failure training provides short term results that fade quickly
    • “For the average lifter, avoiding it is probably a good idea” – Mind Pump
    • You’ll often feel less fatigued from 5-10 good sets than 1 all-out failure set
    • The body tax and risk for injury simply aren’t worth the benefits
  • Very few people fit failure training into their routine properly
    • Many other variables, like sleep and diet schedule, have to be dialed in to reap the maximum benefits of failure training
  • “You can build the most amazing physique and never train to failure”– Mind Pump
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Notes By Drew Waterstreet

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