2965: Should You Work Out Every Day? | Why 7 Days a Week Is Hurting Your Results
Mind Pump: Raw Fitness TruthShow Notes
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.
In this episode the guys break down why working out seven days a week is counterproductive for almost everyone. They cover the critical difference between a workout (aiming for a specific adaptation like strength, stamina or mobility) and activity (simply moving), why workouts are a physical stress on the body with a limited capacity, why recovery and adaptation are two different things and most people only get the former, why the perfect dose beats the max tolerable dose every time, and why intensity is the most important lever to adjust before cutting volume or frequency. They also cover how all other life stressors — sleep, work, relationships, diet — draw from the same stress budget as your training, why full body three days a week controls all three variables so effectively, and why Adam found it difficult to skip a workout even when his readiness score was low after several high-activity days in a row.
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LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia
0:00 - Intro 3:02 - Why working out seven days a week is counterproductive for almost everyone 4:12 - The difference between a workout and activity — why this distinction changes everything 7:08 - Workouts are a stress on the body — and you have a limited capacity for stress 10:46 - Recovery vs. adaptation — why most people only get one without the other 13:00 - Why people plateau doing the same workout four days a week with no results 14:27 - Perfect dose vs. max tolerable dose — why more is not better 16:38 - Why you are better off doing slightly too little than slightly too much 19:33 - Intensity, duration and frequency — the three levers and which one matters most 21:29 - Why full body three days a week controls all three variables so effectively 23:10 - Strength, stamina and mobility — the three adaptations your workouts should chase
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MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. In this episode the guys break down exactly how to get strong as fast as possible — why strength is one of the best investments you can make in your health and longevity, why lifting heavy is non-negotiable, why stopping short of failure is the key to sustainable progress, why fewer exercises done with more sets beats the other way around, why eating a lot is mandatory not optional, and why nine hours of sleep is the most underrated strength tool available. They also cover Butcher Box's grass-fed tri tip and why it has become a staple in the guys' meal prep, Adam's ongoing reverse diet update and the results he is seeing, new data on testosterone and its underappreciated role in women's health, Legion's egg protein and how it stacks up, and the guy who lives in the bookmark section of Instagram — the person everyone saves but never actually follows.
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee. In this episode the guys break down the classic fitness this-or-that debates — cardio before or after lifting for fat loss, fasted vs non-fasted training, small vs big meals, low rep vs high rep, fast reps vs slow reps, and full body vs split programs. They also get into Paleovalley's new pumpkin bone broth, Crocs and the ongoing footwear debate, what happens to female competitors' hair during prep, new data on PDE5 inhibitors and cardiovascular longevity, how positive vs negative thought patterns physically change neural pathways, Sal using Ketone IQ during his cut to extend his energy window, and the Porsche Experience driving event. Then they answer questions from Instagram on keeping the same routine for a year, whether a calorie surplus is needed above 20% body fat, transitioning from box squats to back squats with knee pain, and myo-reps and how to use them correctly. SPONSORS Paleo Valley (pumpkin bone broth): https://paleovalley.com/mindpump 15% off automatically applied at checkout. Ketone IQ: https://ketone.com/MINDPUMP 30% off subscription orders plus a free gift with your second shipment. Also available at CVS — $5 off your first 6-pack for a limited time. Fatty15 (C15 essential fatty acid): https://fatty15.com/MINDPUMP Code: MINDPUMP for additional 15% off 90-day Starter Kit. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 intro 2:39 Cardio before or after lifting 5:58 Meal frequency debate 12:20 Low reps vs. high reps 13:32 Slow reps vs. fast reps 16:29 Full body vs. split training 30:41 Cialis longevity and health data 34:58 Neuroscience of negative vs. positive thoughts 57:49 Q&A: Can a beginner run the same program for a year 59:19 Q&A: Do you need a surplus above 20% body fat 1:01:49 Q&A: Box squats to back squats, ankle mobility fix 1:03:27 Q&A: Myoreps and intensity techniques
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program and get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.
MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.
My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.