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Mind Pump: Raw Fitness Truth

2793: How to Calculate Volume and Progressively Overload for MAX GAINS

Mind Pump: Raw Fitness Truth

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

Health & Fitness, Fitness

4.8 • 12.6K Ratings

🗓️ 13 February 2026

⏱️ 69 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: How to Calculate Volume and Progressively Overload for MAX GAINS. (2:09)

  • Fish roe vs fish oil. What's the difference? (23:21)

  • Bringing out the science dork in Adam. (25:32)

  • Getting your head in the right place before a MASSIVE change in your training. (31:14)

  • The benefits of the 'water pump'. (38:07)

  • Levers and pulleys. (41:31)

  • Do asthma medications stunt growth in children? (45:56)

  • An 'Our Place' unboxing. (49:21)

  • #Quah question #1 – Are there any actual benefits to vibration plates, or is it another gimmick in the fitness industry? (53:53)

  • #Quah question #2 – I'm new to lifting with a barbell, and I have a home gym. I frequently lift when I am home alone. My goal is to progress to heavy squats, but I'm afraid of hurting myself or getting stuck at the bottom. What is the best rep range for me? (57:09)

  • #Quah question #3 – What grip/type of pressing movement would be easiest on the rotator cuffs? (1:01:32)

  • #Quah question #4 – I have an L5 bulging disc that causes me pretty frequent pain, and I am trying to recover/heal it, but my chiropractor says it could take 3- 6months to fully heal. How am I supposed to train when I can't load heavy? Especially the lower body exercises like squats, deadlifts, etc. (1:04:25)

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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 world.

0:17.8

This is Mind Pump.

0:19.5

In today's episode, we pick questions off of Instagram that people

0:23.6

posted. We picked four of them and we answered them, but this was after the intro, today's intro,

0:28.7

it was 52 minutes long. In the intro, we talk about fat loss, muscle gain, fitness, health,

0:34.0

current events. Of course, it's always a good time. Again, if you want to post a question that we can pick, go to Instagram at Mind Pump Media.

0:41.0

Now, this episode is brought to you by some sponsors.

0:43.6

The first one is Paleo Valley.

0:45.6

Today we talked about their fish row capsule supplement.

0:48.5

So it's like a fish oil, except it's not just the extracted oil.

0:52.2

It has all of the nutrients of fish row as well.

0:55.4

Great for your brain, great for inflammation, great for overall health. They have lots of

1:00.8

supplements on their site, including grass-fed beef sticks. They have bone broth protein that

1:06.6

tastes incredible and much more. Go check them out. Go to paleovalley.com forward slash mind pump.

1:11.7

That link will get you 15% off.

1:13.9

This episode is also brought to you by Our Place.

1:17.3

So they make cookware that is forever chemical free.

1:20.8

Last a long time.

...

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