mind pump strength training

Increase Your Squat; Pros & Cons of False Grip vs. Standard Grip; Improve Gut Health & More | Mind Pump

Key Takeaways

  • Lack of stability and mobility can hinder progress in squat
  • Free weights are superior to machines available at big box gyms
  • In the long run, compound movements have a bigger payoff than isolated movements
  • False grip might feel more comfortable but it can be more dangerous for certain lifts and negatively alter recruitment patterns
  • Maintaining good gut motility is the number one priority for overall gut health


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

The trio have 50 years of combined fitness experience as personal trainers

How to Increase Your Squat Load

  • Try changing your workout programming – rep count, number of sets
  • Lifting heavy indicates you probably know how to squat but your body could lack stability and mobility
  • Breakdown components of lift and focus on where you feel your sticking point
  • Work on unilateral exercises to gain stability (e.g., lunges, split squat, etc.)
  • Assess programming first before nutrition
    • If you are trying to lean out and simultaneously lift heavy, your body will reach a point where you are generating as much output as possible and you need to build more muscle to get stronger
    • Try increasing calories for two weeks and monitor progress

Can You Gain Strength with Free Weights Instead of Machines?

  • Focusing on compound movements instead of isolated movements will have bigger payouts than cable machine and other machines
  • Free weights are superior to machines for a few reasons:
    • In a machine, your range of motion is limited – instead of the body leading the movement, you’re confined to what the machine will allow
    • More versatility with free weights
  • Your body responds to the stimulus from dumbbell and barbell and strength improves
  • Good ratio: 90% free weight and 5-10% machine

Pros and Cons of False Grip vs Standard Grip

  • False grip = thumb is not around the bar
    • Pros: Placement of thumb on bar shortens the lever and can feel more stable with practice
    • Cons: it’s much more dangerous with certain lifts like overhead press and bench press; you don’t use a false grip in daily life so training is somewhat futile; it can change muscle recruitment patterns
  • Standard grip = thumb wraps around the bar
    • Pros:  generally more secure particularly with overhead movements and bench press; the thumb is an important part of the grip
    • Cons: Bar tends to be a little further from the wrist so sometimes one needs more mobility to complete movement

Tips for a Healthy Gut

  • Rule #1: maintain good motility with at least one full bowel movement per day
  • Not emptying bowels daily can lead to small intestinal bacterial overgrowth (SIBO) which causes the majority of irritable bowel syndrome
  • Stay hydrated and eat in a way that promotes daily bowel movement: well-cooked vegetables
  • Nutrition is very individualized – the key is figuring out what is inhibiting good gut health and becoming aware of foods that irritate your body
  • Try an elimination diet for 30-days and then reintroduce dietary groups one at a time
    • Common offenders: gluten, dairy, soy, nuts, egg whites, legumes

Miscellaneous Info

  • UCLA received nearly $4 million to study terpenes (oil plant releases) in marijuana
    • Terpenes alone and in combination with cannabinoids may have beneficial effects for pain management
    • Treatments in the future may be terpene-based instead of THC or CBD
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