mind pump strength training

1814: The Best Way to Train When Cutting, How to Kickstart Leg Growth, Ways to Overcome Back Pain & More (Listener Live Coaching) | Mind Pump

Check out the Mind Pump episode page & show notes

Key Takeaways

  • The Z Press is the best shoulder exercise you can do
    • Muscles are weakest at their end range, the Z Press attacks those areas and will help you unlock new gains from traditional exercises
  • Tips for cutting:
    • Instead of more weight, change up your reps
    • Perfect your form and tempo
    • Totally change up your program when you switch from bulking to cutting – this creates new stimuli and your psyche will be more in check
  • How to target lacking lower muscle groups:
    • Focus on mobility
    • Start every workout with legs – try isolation exercises before your compound lifts
  • Back pain can come from a variety of sources: ankle mobility, foot stability, hip strength, core weakness, or upper back instability
  • Continue reading for more in-depth analysis of each of these tips and other interesting topics

Intro

  • The Mind Pump crew discusses the best shoulder exercise ever, tips on cutting & leg growth, how to pinpoint the source of your back pain, and much more!
  • Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam), and Justin Andrews (IG: @mindpumpjustin)

Z Press

  • The Z Press is the best shoulder exercise you can do
    • Similar to the overhead press but you sitting on the floor, which encourages greater control and full extension
    • Exposes imbalances in your core stability—you’ll engage the core before starting the movement
  • Muscles are weakest at their end range, the Z Press attacks those areas and will help you unlock new gains from traditional exercises
    • You should see gains in your overhead press after training the Z Press

Tips for Cutting

  • Continue to focus on progressive overload while in a deficit, but there are different ways to go about it:
  • Instead of more weight, change up your reps
    • Slow reps, more reps, paused reps, or supersets
  • Perfect your form and tempo
    • This helps you psychologically cope with doing the same or less weight
  • Totally change up your program when you switch from bulking to cutting
    • New stimulus allows you to build new muscle while you remain in cut
    • Also helps with the psyche because it becomes less about weight and more about learning the new routine.
    • Check out Mind Pump Maps Programs, especially Maps Symmetry in this scenario.
  • Check out Mind Pump’s episode “10 ways to break through a plateau” for more info

How to Target Lacking Leg Growth

  • Focus on mobility
    • Going lighter weight and getting a full range of motion can do wonders for muscle growth
  • Do a Maps Aesthetic program and focus on the lacking muscle group
    • This program has set aside focus days for the body part of your choosing
  • Start every workout with legs
    • Try isolation exercises before your compound lifts
    • You get the most muscle growth out of the exercises you do first

Overcoming Back Pain

  • Back pain can come from a variety of sources: ankle mobility, foot stability, hip strength, core weakness, or upper back instability
    • Any combination of these sources can cause stress on the lower back
    • The Maps Prime program helps pinpoint your pain source and how to improve

Magic Spoon

  • The crew discusses their love for Magic Spoon, a protein-packed cereal
    • They are a sponsor of Mind Pump, but there’s no bias in the 13-14g grams of high-quality protein

AirPods > Uber, Spotify, Twitter, and More

  • AirPods, as a product alone, create $23.05 billion of revenue

Teenagers Aren’t Ignoring You

  • When your child turns about 13 years old, they tend to tune out the voices of their parents—but it’s not all intentional
    • Evolutionary development causes teenagers to do this because they are subconsciously “preparing to leave the nest”

Smart Poop

  • Some companies are developing toilets that can analyze your poop and search for disease and diet irregularities
    • Even though there are benefits, there’s been pushback – apparently, the anus is as identifiable as a fingerprint. This is just another database of information that seems unnecessary. Some things should not go smart.
  • Sal says that when the president travels abroad, they take their poop back to the US
    • There’s a lot of information in poop that could serve as a security threat: DNA, health condition, current medications, etc.
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Notes By Drew Waterstreet

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