2835: How To Get Stronger Than You've Ever Been
Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
4.8 • 12.6K Ratings
🗓️ 13 April 2026
⏱️ 28 minutes
🧾️ Download transcript
Summary
MAPS PPL: https://mapsppl.com?htrafficsource=spotify-organic&hcategory=MPSHOW&el=2835
Joovv: https://joovv.com/mindpump
You want to hit PRs you've never hit before? This episode is your 90-day blueprint to becoming the strongest version of yourself... and we're breaking down EXACTLY how to do it. Pick a couple lifts, follow our advice, and many of you are gonna set new personal records. Here's what most people get wrong... they think variety is the answer. They think training five or six days a week is the key. They think bodybuilding-style workouts will get them strong. WRONG. The truth? Less variety, more skill practice, strategic heavy AND light days, and cutting your training down to three days a week is what actually moves the needle. We've seen it over and over, callers training five days a week, stuck on their lifts, and all we do is cut their volume in half... and they come back STRONGER. But programming is only part of the equation. You need the nutrition dialed in too, and that means adding 500 calories to what you're eating now, hitting a gram of protein per pound of bodyweight, and prioritizing SLEEP like your gains depend on it... because they do. Poor sleep is one of the greatest predictors of injury. Lock in these fundamentals for 90 days and watch what happens.
Key Topics
- Pick 1-2 compound lifts to focus on for 90 days
- Skill in the lift is the BIGGEST contributor to how much weight you can lift
- Train each focus lift twice per week: one HEAVY day (low reps, high weight) and one LIGHT day (speed-focused)
- Use resistance bands on light days to accelerate speed and power
- Limit training to 3 days per week
- Third training day should focus on support exercises that reinforce your main lifts (stability, isometrics, antagonist work)
- Add 500 calories daily to fuel recovery and strength gains
- Eat 1 gram of protein per pound of bodyweight
- Go to bed and wake up at the same time every day
- Aim for 8.5 hours of sleep to account for time falling asleep
Timestamps
0:00 Intro & MAPS PPL launch announcement
2:36 Pick 1-2 lifts to focus on for 90 days
4:24 Why skill matters MORE than muscle size
6:54 The bodybuilding variety trap
9:07 Practice lifts 2x per week
12:36 Using bands for explosive speed training
13:16 Train only 3 days per week
16:03 Support exercises
18:59 Nutrition
21:31 The #1 predictor of injury and performance
Transcript
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| 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, literally in the history of the world. |
| 0:18.3 | Okay, we're approaching over half a billion downloads. |
| 0:22.0 | This is Mind Pump. |
| 0:23.9 | Today's episode, how you can be the strongest you've ever been. |
| 0:27.5 | Pick a couple lifts, follow our advice in 90 days. |
| 0:30.6 | Many of you are going to hit a new record in those lifts. |
| 0:34.9 | By the way, we just launched a brand new program. |
| 0:36.8 | Maps, PPL, push, pull legs. You ask for it. You got it. By the way, we just launched a brand new program. Maps, PPL, push, pull |
| 0:38.2 | legs. You ask for it. You got it. By the way, there's two versions of this program, one for men, |
| 0:44.0 | and then one for women. The programming is different. Women have a more higher emphasis on lower |
| 0:48.6 | body volume, glute training, shoulder volume, men, it's more traditional. Now, because it's a brand new program, we're launching it right now, and it's 40% off. |
| 0:59.3 | If you go to Maps ppl.com, use the code PPL. |
| 1:02.8 | You get the price slashed by 40%. |
| 1:05.6 | Also, if you sign up within the first few days of the launch, you can attend live coaching by one of the mind |
| 1:12.3 | pump coaches. They're going to do three days of coaching, breaking down things like |
| 1:16.4 | nutrition, exercise, lifestyle, really to help you become more consistent and maximize your |
| 1:22.1 | progress through the program. We also include a supplement schedule guide, which will be free with this program. Again, you can get all of that included for the program. We also include a supplement schedule guide, which will be free with this program. |
| 1:28.9 | Again, you can get all of that included 40% off. |
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