mind pump strength training

The Perfect Plan to Get Into the Ultimate Shape | Mind Pump

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Key Takeaways

  • It’s important to get a proper assessment before starting a routine because everyone has different imbalances and needs
    • “The right exercise for somebody may be the wrong exercise for someone else”Sal Di Stefano
  • 3 Steps for Proper Assessment
    • 1) Find out your Total Daily Energy Expenditure (TDEE)
    • 2) Get your hormone and nutrient levels tested
    • 3) Assess your movement with proper priming
  • 3 Steps to the Ideal Workout
    • 1) Build the foundation of strength
    • 2) Focus on performance training
    • 3) Sculpt and shape your body

Intro

Get A Proper Assessment

  • It’s important to get a proper assessment before starting a routine because everyone has different imbalances and needs
    • “The right exercise for somebody may be the wrong exercise for someone else”Sal Di Stefano
      • “If it’s not right for you, not only is it not right, it’s completely wrong”
  • You don’t want to follow a workout or nutrition routine that will actually be detrimental to you

Step 1) Find out your Total Daily Energy Expenditure (TDEE)

  • That’s how many calories your body burns daily. People are terrible at predicting how many calories they need so it’s important to figure out your TDEE.
    • Mind Pump has a free TDEE calculator
      • If you want to gain weight, you need to eat more than your TDEE. If you want to lose weight, you need to eat less than that.

Step 2) Get your hormone and nutrient levels tested

  • Your hormones can actually tell you if your diet and exercise routine are working for you
    • If you’re a man and your testosterone levels are at 500 and after adapting your new routine it moves up to 700, you’re probably on the right track
      • For women, look at your estrogen-progesterone balance levels
        • Mind Pump recommends using EverlyWell to test yourself and to do a test 60-90 days after adopting a new routine
  • You also want to get your nutrient levels tested
    • Supplements make up only 1% of your health unless you need them
      • “If you need them, then they become massive…In those cases, supplementation can literally make up 80% of your progress” – Sal Di Stefano
        • If you aren’t meeting your body’s nutrient demand, it’s not going to function and you aren’t going to make progress
          • Supplementation can also cause problems if you’re getting too much of one nutrient

Step 3) Assess your movement with proper priming

  • “The best workout that you could do for your body is the one that gets you there the fastest and the most effective” – Sal Di Stefano
    • To get the most out of an exercise, you need to do proper priming
  • You can assess your movement with 3 tests: the wall test, the windmill, and a squat
    • “Before you ever do a workout, figure out how to do your priming session” – Sal Di Stefano
      • Priming sets you up to get a great workout every time

3 Steps To The Ideal Workout

  • Step 1) Build the foundation of strength
    • Strength is the foundation of every exercise 
      • “Build the base, strength and muscle is the most important thing” – Sal Di Stefano
    • Having muscle helps protect your body
      • “More muscle means you’re more sensitive to sugar and your insulin responds better. More muscle means your hormones balance out.”
  • Step 2) Focus on performance training
    • “Just having muscle isn’t enough, you need to be able to move well” – Sal Di Stefano
      • Performance training will help you build mobility and stability which will help you avoid common injuries
  • Step 3) Sculpt and shape your body
    • Once you’ve built a foundation of strength and have worked on your performance training, then you can focus on sculpting your body
      • “We want to lay that good foundation, good movement pattern, before you start trying to sculpt and shape the body” – Adam Schafer 
        • This is where you get to do isolation exercises and focus on the details of your body

Additional Notes

  •  A lot of people trying to get in shape fail because they get overwhelmed and tackle too many things at once
  • Mind Pump podcast’s goals are to: 
    • Counter bad information with good information
    • Provide people actionable steps
  • Consistency is key is getting in shape
    • You’ll see changes and progress every month but a full transformation takes about a year
      • Consistency will also help you build discipline in your life
        • An added bonus of training is that you’re more likely to eat better and make better food choices
  • If you find your training getting boring, interrupt it with different exercises
    • Switch from dumbbells to kettlebells
    • Do your workouts outside instead of inside
    • Bring a friend to do a workout with you
MInd Pump : , , ,
Notes By Alex Wiec

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