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Mind Pump: Raw Fitness Truth

2663: Mid-Range, Stretch & Squeeze for Maximum Gains & More (Listener Coaching)

Mind Pump: Raw Fitness Truth

Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Exercise, Health & Fitness, Health, Fitness

4.8 • 11.8K Ratings

🗓️ 15 August 2025

⏱️ 82 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. 

  • Mind Pump Fit Tip: Mid-range, stretch and squeeze for MAXIMUM GAINS. (1:44)

  • Who should consume a higher intake of sodium? (16:51)

  • Plan B. (26:09)

  • Love is just a chemical reaction in your brain. (32:49)

  • Happy or Horny stack? (37:59)

  • The ultimate man. (38:54)

  • That’s a LONG shelf life. (40:51)

  • Masturbation station. (42:14)

  • 4-day work week. (44:51)

  • Interstellar comet or alien probe? (48:29)

  • Do we need more evidence that Epstein didn’t kill himself? (52:58)

  • #Quah question #1 – Are 1000 calories worth of protein the same as 1000 calories of carbs/fats, or do I still have to subtract the thermic effect of food from it? (59:36)

  • #Quah question #2 – I'm an online coach, and some of my clients get overwhelmed with using multiple apps. How can I still track their progress virtually without them logging their workouts and nutrition? (1:04:01)

  • #Quah question #3 – Can I drink alcohol (3-5 drinks/week) and still make progress in building muscle? (1:08:59)

  • #Quah question #4 – What are the short and long-term goals of Mind Pump? (1:16:04)

Related Links/Products Mentioned

People Mentioned

 

Transcript

Click on a timestamp to play from that location

0:00.0

If you want to pump your body and expand your mind, there's only one place to go.

0:06.3

Mind Pump.

0:07.1

Mind Pump with your hosts.

0:09.2

Sal DeStefano, Adam Schaefer, and Justin Andrews.

0:13.4

You just found the most downloaded fitness, health, and entertainment podcast in the history of the entire world.

0:19.4

Congratulations, you found Mind Pump. All right. In today's episode, we answered listeners questions. People went to Instagram, Mind Pump Media. They posted some questions. We picked four of them and we answered them so we could help people out. But this was after the intro. Today's intro was 56 minutes long. Now, in the intro, we talk about fitness studies, fat loss, muscle gain, current events, family life. That's a good time. Again, if you want to post a question that we can pick, go to Mind Pump Media on Instagram. Now, this episode is brought to you by some sponsors. The first one is Element. This is an electrolyte powder with the right amount of sodium to make a difference for better workouts, better pumps.

0:55.6

Go check them out.

0:56.4

Go to drinklmn.com forward slash mind pump.

0:59.7

You'll get a free sample pack of their most popular drink mixed flavors with any purchase.

1:04.7

This episode is also brought you by Organified.

1:06.7

Today we talked about their happy stack, or as Justin likes to call it, the hor stack, this is Shillaget Gummies and their happy drops. Go check them out. Go to Organify.com. That's or G-A-N-I-F-I-com forward slash mind pump. Use the code mine pump. Get 20% off. We also have a sale. Maps 15 minutes. This is 15 minutes a day of strength training. It works. It's one of the

1:28.6

most popular programs we have. It's half off. Head over to Maps15minutes.com. That's Maps 1 5

1:34.6

minutes.com. Use the code muscle 50, muscle 50 for the 50% off discount. Here comes a show.

1:44.0

All right, your lift weights, but now it's time to turbocharge your for the 50% off discount. Here comes a show.

1:48.8

All right, your lift weights, but now it's time to turbocharge your gains.

1:54.1

Did you know that the order of your exercises, how you put them together, can make a massive difference?

1:55.0

Today, we're going to talk about a hack, a secret, a way you can organize your exercises

1:59.1

to dramatically improve the size gains you get from strength training. This is an old tip. We've talked about it before. A long time ago, we're going to break it down. This will help you organize your workouts.

2:11.1

Recipes matters. I thought this was a mid-range stretch and squeeze conversation. That's right. How's that order of operation? Oh, it's so, no, so I'll, I'll start by this, right? So are you talking about choosing exercises? Oh, that emphasize that. That's right. Okay. I see you. I see you. That's right. Years ago, I probably, probably like 1995 or four, I think. I subscribed to all the bodybuilding magazines, and one of them was Ironman magazine.

2:36.2

The editor-in-chief at the time, Steve Holman, had put out this, and it's like a PDF now, I think, but it was a book called Positions of Flection Training.

2:45.8

And he had this theory around exercise order or how you can organize three exercises to maximize gains for a particular

2:54.2

body part. And what he talked about was how some exercises create most of their tension

...

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