MAPS BOGO: https://mapsbogo.com Buy one get one free — mix and match any of the top 10 most popular programs (Anabolic, Aesthetic, Performance, 15 Minutes, Anywhere, Symmetry, Starter, Muscle Mommy, Powerlift, 40+) for $157. In this episode the guys break down the exact formula to build the most muscle you've ever built in a 90-day window. They cover dropping all superfluous isolation exercises to focus your energy on compound lifts, training your whole body three days a week with bench, squat and deadlift as the anchors, stopping two reps short of failure, rotating rep ranges every 3-4 weeks, eating clean whole foods frequently and hitting very high protein, optimizing sleep every night with glycine, theanine and magnesium, and staying hyper consistent every single day — even on non-gym days. They also get into Sal's lateral hip pain being completely resolved with lateral sled drags, isometric lunges for hip and hip flexor pain, the longevity and anti-cancer potential of PDE5 inhibitors like Viagra and Cialis, the grapefruit enzyme interaction you need to know about, LMNT before workouts for pump, Caldera Lab's new citrus bar soap, and Lifetime Fitness building a residential wellness complex in Arizona. Then they answer questions from Instagram. SPONSORS Caldera Lab (new citrus bar soap): https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order. LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed. 1,000mg sodium per serving. Discussed on air — one packet before training dramatically improves pump and performance. Manukora Manuka Honey: https://manukora.com/MINDPUMP Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit. 3x more antioxidants and prebiotics than regular honey. MGO antibacterial compound unique to Manuka. One heaped teaspoon in the morning. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Mind Pump Jobs: https://mindpumpjobs.com Instagram: @mindpumpmedia 0:00 - Build the most muscle you've ever built in 90 days — the exact formula 2:48 - Step 1: Get rid of superfluous exercises — why leg extensions and curls are hurting you 6:54 - Step 2: Train whole body 3 days a week — bench, squat and deadlift as anchors 7:48 - Step 3: Never train to failure — why stopping 2 reps short builds more muscle 13:16 - Step 4: Change rep ranges every 3-4 weeks — keep core lifts, rotate stimulus 14:03 - Step 5: Eat clean but eat a lot — whole foods every 3 hours, protein first 19:44 - Step 6: Sleep like a baby — glycine, theanine and magnesium stack 20:27 - Step 7: Hyper focus and stay consistent every single day for 90 days 24:04 - Sal's lateral hip pain completely resolved by lateral sled drags 25:47 - Justin's hip flexor pain fixed with isometric strengthening and kettlebells 29:50 - PDE5 inhibitors (Viagra/Cialis) — anti-cancer effects and endothelial longevity data 36:29 - LMNT before workouts — the best pump hack that beats any pre-workout 29:54 - Caldera Lab new citrus bar soap — why Adam won't stop talking about it 43:15 - Lifetime Fitness building a 327-unit residential wellness complex in Arizona 55:08 - Q&A: How to reduce protein farts 58:37 - Q&A: How to hit your step goal while dealing with plantar fasciitis pain 1:00:07 - Q&A: What to do between sets if you can't sit still 1:04:45 - Q&A: Can you hire a Mind Pump coach from out of state? 📚 Free Mind Pump Guides: Fat Loss Guide: https://www.mindpumpmedia.com/how-to-lose-fat?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Hardgainer Guide: https://www.mindpumpmedia.com/hardgainer-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Squat Like a Pro: https://www.mindpumpmedia.com/how-to-squat-like-a-pro?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Flat Tummy Guide: https://www.mindpumpmedia.com/flat-tummy-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID More at: https://www.mindpumpmedia.com/free-resources?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Take the guesswork out of your training and follow a proven program designed by Mind Pump. https://www.mindpumpmedia.com/maps-fitness-products?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID 📱 Other Channels: Mind Pump Clips: https://www.youtube.com/@MindPumpClips Mind Pump TV: https://www.youtube.com/@MindPumpTV Elite Trainer Academy: https://www.youtube.com/@EliteTrainerAcademy