MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
1275: The Best At-home Workout That No One is Sharing
In this episode, Sal, Adam & Justin discuss two exercise techniques that are ignored or unknown to most people that can take an at-home workout to the next level. At the end of the episode they provide a full workout that incorporates both techniques.
- Mind Pump practicing what they preach. (5:11)
- How you can be creative and smart at the same time working out from home. (8:10)
- The two training techniques that will advance your at-home training. (10:44)
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- Blood Flow Restriction (BFR) or Occlusion training. (12:03)
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- Why did it become so popular with rehab? (14:11)
- Why is it so valuable and beneficial to you? (16:11)
- How to do it at-home. (26:22)
- The lost art of Isometric training. (27:54)
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- Why bodybuilders are so good at connecting to a muscle. (37:55)
- The amplifier/speaker analogy. (40:42)
- A full-body workout that incorporates both techniques. (42:35)
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- Legs. (42:57)
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- Isometric Lunge. (2-4 sets, 5 reps each leg)
- Chest. (44:48)
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- Iso-squeeze. (3 sets, 5 reps each set - hold for 5 seconds each rep)
- Back. (46:25)
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- Prone Cobra. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Shoulders. (46:49)
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- Isometric shoulder retraction. (3 sets, 5 reps each set – hold for 5 seconds each rep)
- Core. (47:26)
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- Hollow body hold. (3 sets, 5 reps each set – hold for
- BFR training. (47:53)
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- Biceps. (4-5 sets, 30 reps first set, 15 each set after)
- Triceps. (4-5 sets, 30 reps first set, 15 each set after)
- Calves. (5 sets, 30 reps first set, 15 each set after)
Related Links/Products Mentioned
- April Promotion: MAPS Prime/Prime Pro ½ off! **Code “PRIME50” at checkout**
- Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout**
- Mind Pump Webinar
- Mind Pump’s Occlusion Training Guide ½ off! **Code “BFR50” at checkout**
- Visit ZBiotics for an exclusive offer for Mind Pump listeners!
- Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV
- How Blood Flow Restriction Training Works
- Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysis
- Blood Flow Restriction Training: The Next Generation of Anabolic Exercise
- Charles Atlas's Dynamic Tension System
- Rubberbanditz Resistance Band Set
- Correcting Upper Cross Syndrome to Improve Posture & Health-- Prone Cobra
- Mind Pump Free Resources
People Mentioned
- Ben Greenfield Fitness (@bengreenfieldfitness) Instagram
- Eugene Teo (@coacheugeneteo) Instagram
Mind Pump (@mindpumpmedia) Instagram