2801: 3 Ways to Build Muscle and Endurance (How you Should Approach your Training)

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• There are three primary ways to train for both muscle building and endurance: training both in the same workout, alternating strength and endurance workouts throughout the week, or dedicating entire weeks to one focus before switching.  Copied to clipboard!
• Training both strength and endurance in the same session (like CrossFit style) is often the easiest for consistency but may yield suboptimal results for maximizing either attribute individually, though it is beneficial for skill-specific competition.  Copied to clipboard!
• Separating training focus, either by alternating days or by dedicating full weeks to strength or endurance, allows for a deeper mental commitment to the specific training stimulus, which can be crucial for consistency and development, especially for those addicted to one type of training over the other.  Copied to clipboard!
• For active individuals returning to fitness postpartum, expect a recovery timeline of about two years to feel 100% like your pre-pregnancy self, necessitating starting with foundational programs like MAPS Starter.  Copied to clipboard!
• For sustainable fat loss, focus on hitting consistent daily protein targets, eating whole natural foods, aiming for 8,000 steps, and lifting weights, rather than overly restrictive calorie tracking.  Copied to clipboard!
• Consistency in training, even if it means doing a less intense program like MAPS 15, is superior to sporadic, high-intensity efforts from programs like MAPS Anabolic, especially for those with fluctuating energy levels due to lifestyle factors like night shifts.  Copied to clipboard!
• When juggling performance goals (like running speed and strength) with aesthetic goals, one priority must be chosen and focused on, as trying to achieve both simultaneously leads to slower progress or stagnation.  Copied to clipboard!
• For women seeking aesthetic changes, maintaining a higher body fat percentage (mid-20s) is often optimal for performance and hormonal health, as extreme leanness typically decreases performance.  Copied to clipboard!
• If aesthetics are the primary goal, the recommended approach involves scaling back high-volume cardio (like running), focusing on reverse dieting to build muscle (e.g., using MAPS Anabolic), and then entering a cut once a higher maintenance calorie level is established.  Copied to clipboard!

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Mazda CX-5 Advertisement

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(00:00:01)

• Key Takeaway: The Mazda CX-5 features standard all-wheel drive, a premium interior, and advanced safety features.
• Summary: The Mazda CX-5 is promoted as an SUV offering an elevated driving experience and refined performance. Key features highlighted include standard all-wheel drive and advanced safety systems. The advertisement directs listeners to Mazda White Plains.

Catholic University Graduate Programs Ad

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(00:00:30)

• Key Takeaway: Catholic University of America offers over 100 graduate programs in fields like business, engineering, and public policy.
• Summary: The Catholic University of America emphasizes its 130-year legacy in graduate education combined with innovation. Programs are available across various disciplines, aiming to equip graduates with skills, connections, and confidence. More information is available at catholic.edu/graduate.

Podcast Introduction and Structure

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(00:01:00)

• Key Takeaway: Mind Pump Episode 2801 focuses on coaching live callers after an extensive 61-minute intro segment.
• Summary: The episode is introduced as a session where hosts Sal DiStefano, Adam Schaefer, and Justin Andrews coach callers live on health and fitness. The initial segment covers topics like fat loss, muscle gain, current events, and family life. Listeners interested in calling in should submit questions to mplivecaller.com.

Sponsor: Huel Meal Replacement

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(00:01:47)

• Key Takeaway: Huel offers a plant-based, ready-to-drink meal replacement shake that is high in protein and tastes good.
• Summary: Huel’s ready-to-drink shake is described as the best-tasting plant-based meal replacement they have encountered. It contains protein and carbohydrates, suitable for use as a meal or post-workout recovery. Listeners can get 15% off at huel.com/mindpump using code MINDPUMP.

Sponsor: ZBiotics Pre-Alcohol Drink

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(00:02:21)

• Key Takeaway: ZBiotics is a genetically modified probiotic designed to break down acetaldehyde, a negative byproduct of alcohol consumption.
• Summary: By breaking down acetaldehyde in the gut, ZBiotics aims to reduce negative effects like inflammation, headaches, and feeling unwell after drinking alcohol. Consumers should drink ZBiotics before consuming alcohol to feel better afterward. A 15% discount is available at zbiotics.com/mindpump26 with code MINDPUMP26.

Sponsor: MAPS Great 8 Launch

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(00:03:02)

• Key Takeaway: The new MAPS Great 8 program focuses on building strength using the eight best exercises in an eight-day split.
• Summary: MAPS Great 8 is currently on launch promotion at 50% off using the code LAUNCH. The launch bonus includes the Grade 8 Nutrition Guide. The program emphasizes mastering the eight most effective exercises for strength development.

T-Shirt Winner Announcement

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(00:03:32)

• Key Takeaway: Three listeners—Ryan Mallon, Neen Gina29 (Apple Podcasts), and Katie Bass (Facebook)—won Mind Pump shirts.
• Summary: Winners are selected from Apple Podcasts and Facebook reviews/comments. Winners must email their name, size, and shipping address to [email protected] to claim their prize. Listeners are encouraged to support the show by purchasing gear at mindpumpstore.com.

Strength vs. Endurance Training Conflict

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(00:04:12)

• Key Takeaway: Building strength and muscle competes with developing endurance and stamina, meaning increased focus on one often reduces the other.
• Summary: The core issue addressed is how to approach training when desiring both strength/muscle gain and endurance/stamina. Research suggests that results are often similar or better for certain approaches depending on the specific goal (physical attributes vs. skill application). Consistency is ultimately the most important factor for long-term success.

Method 1: Concurrent Training Discussion

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(00:06:43)

• Key Takeaway: Training strength and endurance in the same workout is popular among hybrid athletes but may dilute the mental focus required for each discipline.
• Summary: This method, often seen in CrossFit-style training, blends both attributes into every session, which can aid consistency if a person dislikes one component. However, it prevents the development of a deep understanding of the distinct mental approach required for pure strength training versus pure endurance training.

Method 2: Alternating Workouts

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(00:15:11)

• Key Takeaway: Alternating dedicated strength days and dedicated endurance days suits individuals prioritizing one attribute while using the other as a supporting role.
• Summary: Aesthetically driven individuals often prioritize strength training with cardio on off days, while endurance athletes focus most workouts on cardio with dedicated strength sessions. This approach allows for a clearer psychological shift in intention between workouts compared to concurrent training.

Method 3: Weekly Block Periodization

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(00:17:06)

• Key Takeaway: Switching focus entirely between strength week and endurance week outperformed other methods for general physical attributes in one study.
• Summary: This less popular method allows for deep immersion into one training style for a full week, building momentum and appreciation for that attribute’s mental and physical effects. It is particularly valuable for individuals addicted to one training style (e.g., only lifting) as it forces a temporary break from that addiction.

Adam’s Injury-Prevention Training Adjustment

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(00:20:27)

• Key Takeaway: Adam is currently using a modified alternating approach, prioritizing strength for aesthetics but switching to cardio when his body signals tightness or soreness to prevent injury.
• Summary: Adam’s current routine focuses primarily on lifting for body composition but incorporates cardio (elliptical, incline walking) immediately following hard lifting days or when stiffness occurs. This strategy aims to facilitate recovery and prevent the nagging injuries he often experiences when pushing strength gains too quickly. Cardio also provides a meditative mental break unavailable during focused weight training.

Leg Extensions vs. Sissy Squats Debate

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(00:25:10)

• Key Takeaway: The value of specific isolation exercises like leg extensions versus compound movements like sissy squats is secondary to the overall consistency and enjoyment of the training approach.
• Summary: The hosts mock the over-analysis of biomechanics regarding leg extensions versus sissy squats, noting that most people benefit more from consistently performing a handful of key movements rather than debating minor exercise selection. If a person enjoys fitness and stays consistent, they will achieve better long-term results than those focused solely on perfect, complex programming.

Commercial Gym Dress Code Controversy

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(00:30:07)

• Key Takeaway: Implementing a reasonable dress code in commercial gyms could attract more everyday members who feel uncomfortable with the current trend of minimal clothing.
• Summary: The argument posits that many average gym-goers (moms, dads) are deterred by overly revealing attire, suggesting a moderate dress code would improve culture and business. While some argue that attire signals intent (like seeking partners), the hosts agree that the gym staff and culture, not the clothing, ultimately define the environment.

Pump Cover Terminology and Insecurity

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(00:44:35)

• Key Takeaway: The practice of wearing an extra shirt over workout clothes to hide the pump is now termed a ‘pump cover,’ often stemming from past insecurities.
• Summary: The hosts acknowledge that wearing multiple layers (the pump cover) was common for bodybuilders to manage temperature or hide physique changes. This behavior is linked to insecurity, contrasting with the current trend of minimal clothing worn to signal fitness or attract attention.

Unstoppable Cravings: Fries and Ice Cream

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(00:47:31)

• Key Takeaway: Individuals often have specific high-calorie foods, like In-N-Out fries or ice cream, that they cannot stop eating until the supply is depleted.
• Summary: Justin confessed to eating five In-N-Out fries in a row without stopping, while Sal recalled eating an entire quart of ice cream during his peak bodybuilding days. This inability to self-regulate consumption of favorite foods highlights a common challenge in managing caloric intake.

Postpartum Recovery Timeline

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(01:08:08)

• Key Takeaway: Expect a realistic two-year recovery period to feel 100% like your pre-pregnancy self after childbirth.
• Summary: The body undergoes a radical change postpartum, requiring a long-term perspective on recovery, even for highly fit individuals. Progress should be reframed to include energy levels and reduced anxiety, not just physical metrics. Pushing too hard too soon risks injury to susceptible areas like the hips, back, and pelvic floor.

Postpartum Program Recommendation

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(01:11:07)

• Key Takeaway: MAPS Starter is the recommended initial program for postpartum recovery to relearn muscle recruitment patterns and respect hormonal changes.
• Summary: New mothers must treat returning to fitness as starting over completely, trusting the process of foundational programs even if they feel too easy. Running MAPS Starter once or twice allows the body to safely re-establish core stability and pelvic floor function. Reaping benefits from an elementary program is valuable before progressing to more demanding routines like MAPS 15.

Sustainable Fat Loss Approach

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(01:22:54)

• Key Takeaway: Sustainable fat loss is achieved by prioritizing consistent protein intake, eating whole foods, increasing daily steps, and avoiding overly low-fat diets.
• Summary: For sustainable body composition change, stop tracking everything except consistent daily protein targets and whole, natural food choices. Aim for around 8,000 steps daily and consider switching from PPL to a program like MAPS Anabolic for a better three-day-a-week structure. Fat intake should not be excessively low (under 60g for this individual) as it can negatively impact energy and overall feeling.

Night Shift Training Consistency

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(01:31:32)

• Key Takeaway: For individuals struggling with consistency due to fluctuating energy from shift work, a less demanding program like MAPS 15 is preferable to MAPS Anabolic.
• Summary: A little training done consistently is superior over time to large, sporadic workouts, especially when managing a night shift schedule. Listeners should ignore the feeling that a program is ’too easy’ if it promotes better adherence. On days with high energy, one can increase intensity within the shorter MAPS 15 structure rather than skipping workouts entirely.

MAPS 15 Symmetry Program Swap

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(01:38:10)

• Key Takeaway: MAPS 15 Symmetry is offered as an alternative program option for a listener facing scheduling conflicts due to a night shift.
• Summary: A listener currently using a program was advised to switch to MAPS 15 Symmetry due to changes in their schedule from moving to a night shift. The hosts suggested flexibility, advising the listener to maximize high-energy days by doubling up workouts when possible. This approach allows for consistency despite fluctuating energy levels caused by shift work.

Caitlin’s Performance vs. Aesthetics Conflict

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(01:39:21)

• Key Takeaway: Simultaneously chasing peak performance metrics (faster 5K, strength gains) while demanding a leaner aesthetic leads to body adaptation that resists the desired look.
• Summary: Caitlin, who trains for performance (lifting and running 5-6 days weekly), struggles because she does not feel lean enough despite improving performance metrics. The hosts noted that the body adapts to the high volume of running, preventing the aesthetic changes she desires at her current body fat percentage (25%). Elite performance often requires a slightly higher body fat percentage (mid-20s for women) than what is typically associated with shredded aesthetics.

Prioritizing Aesthetic Goals

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(01:42:20)

• Key Takeaway: Achieving significant aesthetic change requires completely shifting focus away from high-volume endurance training and implementing a reverse diet to build metabolism.
• Summary: To prioritize aesthetics, the training focus must block out performance goals, which means scaling back running significantly and focusing on building muscle through programs like MAPS Anabolic. This involves reverse dieting, potentially increasing calories up to 2,700-2,800 before attempting a cut to reveal the desired physique. This approach allows for strength gains while shifting the body composition.

Coaching Offer and Next Steps

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(01:47:06)

• Key Takeaway: Personalized coaching provides step-by-step guidance through complex training phases, offering immediate support for client questions and adjustments.
• Summary: The hosts offered Caitlin the option of personalized coaching for a larger investment, which includes direct text support for real-time guidance through the process. They planned to assign a specific coach to guide her through the recommended aesthetic-first approach. The hosts expressed interest in checking back in on her progress later.

Comparison to Elite Athletes

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(01:49:04)

• Key Takeaway: Comparing one’s physique to genetic anomalies seen in elite athletes or magazine covers is counterproductive because optimal performance body fat percentages are generally higher than aesthetic ideals.
• Summary: The average optimal body fat percentage for female performance is in the mid-20s, which is higher than the body fat required to have visible abs. People should avoid comparing themselves to rare genetic outliers who maintain low body fat while performing at elite levels. Endurance training is excellent for health but is a poor strategy for achieving specific aesthetic body composition goals.

Podcast Promotion and Resources

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(01:49:38)

• Key Takeaway: The RGB Superbundle combines MAPS Anabolic, Performance, and Aesthetic programs for comprehensive body transformation over nine months.
• Summary: Listeners interested in building and shaping their body, improving health, and maximizing performance can utilize the discounted RGB Superbundle. This package includes nine months of phased programming designed by the Mind Pump hosts. The bundle comes with a 30-day money-back guarantee and can be found at Mind Pump Media.com.

Sponsor Read: ThreatLocker

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(01:50:47)

• Key Takeaway: ThreatLocker utilizes a zero-trust, deny-by-default cybersecurity strategy to proactively stop ransomware attacks.
• Summary: Traditional detection-based cybersecurity solutions often fail against ransomware, necessitating a shift in posture. ThreatLocker implements a deny-by-default strategy, blocking everything unless explicitly chosen to run. This approach ensures endpoints are protected by blocking malware before it can strike.