2853: How to Build 5 Pounds of Muscle in 30 Days (Step by Step)
Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
4.8 • 12.6K Ratings
🗓️ 8 May 2026
⏱️ 78 minutes
🧾️ Download transcript
Summary
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In this episode the guys break down exactly how to build 5 pounds of muscle in 30 days. They also get into the "boring diet" trend taking over social media, a wild dehydration study, and what the data actually says about mental health and community. Then they answer questions from our Instagram page covering deadlifting frequency, gym training for blue collar workers, intermittent fasting for fat loss, and whether part-time personal training is a realistic career move.
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0:00 - Intro & sponsors
0:13 - How to build 5 pounds of muscle in 30 days — the exact steps
18:38 - Water gun challenge — diaper, potato & baseball story
22:23 - Prison inventions rabbit hole — Post-it notes, pruno & toilet communication
25:05 - The "boring diet" trend going viral — does it actually work?
36:36 - Dehydration study: 1.36% dehydration makes tasks feel 58% harder
46:23 - Political party & mental health rates — what the data actually shows
52:10 - Jonathan Haidt: Church community is the #1 protector against teen depression
58:42 - Are kids going back outside? Risk-taking, camping & helicopter parenting
1:03:55 - Q&A: How often do the guys actually deadlift?
1:08:24 - Q&A: Gym training for blue collar workers
1:10:44 - Q&A: Can intermittent fasting be used to stay in a calorie deficit?
1:13:04 - Q&A: Is part-time personal training realistic?
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. |
| 0:16.3 | This is Mind Pump. |
| 0:17.5 | In today's episode, we answered listeners questions at the end of this podcast, |
| 0:22.2 | but we started with a 61 minute intro where we talk about fitness and fat loss, muscle gain. |
| 0:28.0 | We talk about current events and family life. By the way, if you want to give a question that we |
| 0:32.6 | might pick for an episode like this, go to Instagram. It's at Mind Pump Media. Now, this episode is |
| 0:37.0 | brought to you by some sponsors. |
| 0:38.7 | The first one is Legion. They make high quality supplements for muscle gain, fat loss, |
| 0:43.3 | and athletic performance. Go check them out. Get yourself a huge discount. Go to buylegin.com |
| 0:50.0 | forward slash mind pump. Use the code Mind Pump. And you can buy one, get one 50% off. |
| 0:54.9 | This episode is also brought to by Butcher Box. |
| 0:56.8 | They deliver high quality meats to your door, |
| 0:59.3 | grass fed meat, wild caught fish, heritage pork, |
| 1:02.5 | at great discounts. |
| 1:04.3 | Go to Butcherbox.com forward slash Mind Pump. |
| 1:07.1 | On that link, new users will get your choice between chicken breasts for a year, |
| 1:10.7 | top sirloin for a year, or ground beef included in your box for life, plus $20 off at checkout. |
| 1:17.8 | Also, this month, by any MAPS 15 style workout program, get another one for free. |
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