Chapter 1: How can you hit PRs by doing less in the gym?
If you want to pump your body and expand your mind, there's only one place to go.
Chapter 2: Why does training less lead to better strength gains?
Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.
You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today, we're going to talk about how you can hit PRs from doing less. And lifting smarter, 80% of you will probably respond exceptionally well to what we're talking about in today's episode.
Chapter 3: What is the significance of daily practice in strength training?
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Chapter 4: How does sleep impact strength recovery and performance?
And when that happens, it goes to your bloodstream, and it does all kinds of bad things to your body.
Chapter 5: What is the MAPS 15 Powerlift program and how does it work?
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Chapter 6: What role does fatigue play in strength training effectiveness?
Enjoy the rest of the show.
There's almost nothing as exciting as hitting a new PR in the gym. You added weight to your deadlift, your squat, your bench, your overhead press. It means you're moving in the right direction. Today, we're going to talk about how you can hit PRs doing less and by lifting smarter. By the way, this works for almost everybody watching. Let's get to it. Oh, the irony. Yes.
So I'm going to start by reading some feedback from one of our listeners who followed one of our uh, maps 15 style, um, program. So this is, uh, maps 15 power lift. So I was just the one left in the forum. This was in the forum. Nice.
And, um, and I'm going to read this just cause we've had similar experiences, but this was somebody who, um, had done other programs before done our traditional power lift program. and had heard us talk about how these short daily workouts could be really effective.
So if people aren't familiar, the MAPS 15 style workout programs, you're doing essentially, well, MAPS 15 power lift, you're doing two or one lift a day, every day. So rather than working out three days a week or so, you're going every day, but you're doing about one or two lifts. And this is what this person said. They said, that's a wrap. I finished MAPS 15 power lift, and they were right.
I hit PRs in each phase. It has probably replaced PowerLift as my favorite program. And PowerLift is our traditional powerlifting program.
Which we've gotten great feedback from as well.
That's right.
That's so fascinating to me. And it just goes to show, like, sometimes when you reduce volume, it's like it unlocks a whole other potential.
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Chapter 7: How does strength training relate to muscle building?
It does. And I had a similar experience about three – I think it was three years ago. Was that when we had the original –
maps 15 program it was about three years ago and longer than that maybe four yeah it was inspired by after having met i had max okay max is gonna turn seven in july so the very first one was probably five six years i know i was in my 40s so i want to say i was 42 if i'm not mistaken and uh obviously i know what i'm doing i've been working out forever um and uh i had a a pr all-time lifetime pr in the deadlift of 600 pounds which i did
in my early 30s, I want to say. And it was just a number that I had hit once and had chased it a little bit after that, but would slow down because I'd either feel like I'd started to hurt myself or it's just a big number to chase. Well, we had come out with MAPS 15 and Adam had shared his experience with like just a few lifts every day or a couple lifts every day rather than the longer workouts.
So I started experimenting with it without the intention of Of hitting a PR. I just wanted to see, and if you go back on some of our podcasts.
You just didn't want to lose by going, because I know that was your concern was like, you'd built your training volume up so high. That's right. That it was like, man, am I going to lose gains or lose strength by going in?
I had no intentions of trying to hit a PR. It was literally, let's see how little I could do and maintain. Maintain my strength, maintain my muscle. To my surprise, even though we promote this to listeners all the time, I was getting stronger and stronger and stronger. And within, I think it was like 70 days, it wasn't even three months. It was like less than three months.
I pulled 605 pounds at 42 years old and I was sold. This style of training can not just be good enough, it can actually be superior.
Do you think this has more to do with... the bias of the podcast and the type of listener that listens. And what I'm speaking to is like, cause we've had tremendous response from all the 15 programs, just how many people are telling stories just like that. It's completely surprised that they got stronger doing less.
Do you attribute that more to the bias of the listener that we probably have a lot of people that are fitness fanatics and are probably teetering in the overtraining place? Or do you think it has more to do with just kind of the era that we're in now with the The constant level of stress and poor sleep and the iPhone and this politics bullshit. It's got to factor in. Yeah.
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Chapter 8: What are the essential factors for optimizing strength training?
I want to, you know, get better at this skill. It takes a lot of practice and when it takes a lot of practice, we have to make room for that and we have to create space. And so I think reducing it down to just like two exercises and then really hyper focusing on that, it allows the body to really shine in that.
I feel like you just recently got another lesson of that when you were chasing the overhead press PR.
Oh, yeah. It totally makes me think of that because I wanted to make sure my whole body was strong at first. So it would probably be like the first month, month and a half, I feel like I was a bit off target and really just trying to kind of reinforce my joints and make sure that my whole body was at a better output when I would come in and lift.
And then when I started to really just like chop it down to what mattered, you know, I was left with about 15 minutes and then all of it was like warm up leading into that 15 minutes of actual work. And it was like, duh, like I just focused on this one left and then, you know, something to compliment it. My body started to get the recovery and I just started to put up better numbers.
And your strength went through the roof. Through the roof. Yeah. So people need to realize this is just people don't understand this. that getting strong or hitting a PR and a lift or a lift is a skill. There are muscles involved, of course, but a lot of it is a skill. So I'll use a different example because I think people can understand this, okay?
Throwing a baseball as far as you can, you got to have strong muscles. You got to have fast muscles. You got to, you know, stronger muscles are better when throwing a baseball far. But if you have bad skill, you're not going to throw very far. I'm a pretty strong guy. I've been working out for a long time, got a little muscle mass.
I cannot throw a third of the distance that a high school baseball player could throw who's skinny, who I outweigh by, you know, 80 pounds because he's got the skill of throwing the ball. Lifting is a lot of that is a skill. Now, yes, muscles are involved and bigger muscles contract harder, but...
But the way your muscles work together, the way that they contract together and stabilize and how the central nervous system organizes everything is what gives you that strength. And practicing fewer exercises and movements allows you to really hone in and develop that skill of the lift. And doing short daily workouts gets rid of all the fluff.
When you're looking at it and you're going, okay, what can I cut off? What can I cut away? You're left with the ones that are really important. Then when you just practice those, and there's more that goes to this, by the way, suddenly you get really good at those lifts that you're trying to practice.
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