2745: Get STRONG In 15 Minutes !

0:00If you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump. with your hosts, Sal DiStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, new program launch, MAPS 15 Strong. If you like MAPS Strong, we got the 15-minute version. We're going to talk about it in today's episode. By the way, it's a new launch, 50 % off. The program's half off. Go to MAPS15Strong.com, so MAPS15Strong.com. use the code December50 for the 50 % off discount. Now this episode is brought to you by our sponsor, 8Sleep.

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1:21Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Okay, so this is episode one of four, talking about some new MAPS programs. So our 15-minute protocol is extremely popular. We've got a few out there now. People love them. So we're going to give you four more. In today's episode, we're going to talk about the first one, MAPS 15 Strong. One of the most popular programs is MAPS Strong. People love it. They talk about it all the time because of the results they get. So we turned it into a 15-minute protocol. That was your best setup? That's your best setup? I mean, this is unprecedented.

2:01We've never done this before. We've never done this. Especially in December. We would normally launch a program a quarter. We're going to drop four programs in a month. This month. Which has never been done before. No, and they're all based off of this protocol that we have found a lot of success with clients. And now we have MAPS programs that follow this protocol. And people love it. So if you look at the data, and I'll just give a little overview here. If you look at the data on strength training, two days a week done properly will give you a good 80 % or 85 % of all the potential benefits you can get from strength training.

2:41But you could also break that up into daily workouts, which look more like 15 minutes a day, two lifts a day. So the first program we did like this was called MAPS 15, and it exploded. It exploded in popularity. It's one of the best reviewed programs that we have. people get phenomenal results it helps with consistency because it's done daily it people seem to recover really well uh from it and from a strength training perspective when you eliminate fatigue because of the frequent short workouts a lot of people actually get better results in other words it's not a substitute for a better workout for many people this is the best way better performance and better uh results physically as a result of it yeah it's funny because it And, you know, we did get pushback initially because it's the thought of like, well, I don't even really know if that's enough.

3:30You know, I don't know if like me doing that is going to really move the needle that much. When, in fact, once people started to go through that and realize, oh, wow, this is a lot of momentum I'm building. I'm able to perform my exercises at a higher level, which also translates into better results and then also recover better. And it's easy to fit in my schedule. so I'm more consistent. There's just so many benefits to it. Well, this is what led us here, was that program, to Sal's point, blew up. It's one of our number one most sold programs and the highest reviewed as far as the feedback, which told us a lot.

4:11I think it told us a lot about our audience. I think it told us a lot about how busy everybody is. Also, the low-level stress that probably everyone deals with. This amount of volume was so appropriate for so many people that they saw that great results. Then what followed that was a lot of people saying, hey, would you make this program into a 15-minute program? And I remember at first, a lot of us were like, no, that's ridiculous. We already wrote that. They can just take some, but people kept asking, kept asking. I'm like, okay, well, we'll do Muscle Mommy, which was one of our most popular programs also.

4:43Let's do a 15-minute version of that since it was one of the biggest ones we did last year. And so we did that and it exploded also. So that's what led us to this, okay, what if we took the four most popular programs that everybody is asking about and we create a 15-minute version of that? And the first one we're dropping is Strong, which I think is one of the coolest because it's one of the most unique when it comes to the exercise selection. And the idea of creating the 15-minute version of that was to make sure that we include the things that made MapStrong so unique exercise selection-wise.

5:18Yeah, so it's interesting. So it's funny when I think back to when we created the original map strong, uh, we worked with a strong man competitor to create a workout program that, uh, would, um, you know, build the, or focus on or, or, or encourage or strengthen the attributes that a strong man competitor was looking for. So in a nutshell, uh, you obviously want to be strong, but you also want to have good agility. you want to have some stamina um because if you look at a strongman competition it's not power lifting right power lifting is you're doing one rep strongman there's different components involved it's also different kind of strength there's a lot of posterior chain strength uh that's involved in strongman lifting what's the posterior chain it's all the muscles on your back so your back your glutes your hamstrings um all the muscles on the back of your body are very important a lot of Core.

6:12Core stability and strength. And so when we wrote the program, I thought it would be one of our niche programs. Here's what ended up happening. People followed it and they loved it. In fact, this is one of my favorite programs. When I followed Map Strong, the exercise selection and the way it was written actually built and developed my body in ways that were surprising. I mean, my back development, my shoulder development, my glute development, my overall strength like really took off and map strong became super popular in fact it was uh it was it wasn't just popular it was very popular with women in particular which was crazy i think it's because it trained the posterior chain yeah women are writing in saying this is making my butt look amazing very surprising actually yes and it turned out to be map strong to this day is one of our most popular programs so it was a no-brainer that we would make a 15 version of it i have a couple theories on that one is to your point that you just made right now it's posterior chain focus.

7:09So the back of the shoulders, the back, there's a lot of core too involved in all this stuff. And then of course the butt gets developed in it. I also think it's because of how many novel exercises are in here. That's right. And one of the things I know that we constantly talk about on the show is that we're all kind of creatures of habit. Even if you're good at periodizing your workouts and rotating through different programs here and there, most really good programs have like your core staple movements that they're all kind of built off of. And so this program has such novel exercises in them that I think you give the average person, even somebody with experience, that much novel stimulus in a block, and I think you're going to see great results from that.

7:53So I think it's a combination of the backside, which I think everybody likes or benefits from, right, a posterior chain, and then paired with it has a lot of core stuff in there too, paired with - It's a novelty. novelty i think is why it had the winning formula yeah now here's what's interesting about novel strength training exercises oftentimes people think that means and this is true many times is you're dealing with exercises that have more of an athletic component okay and and that is somewhat true here but the strength training exercises in map strong i would say are less of that and more bodybuilding like now not bodybuilding in the sense that you're trying to get a pump and sculpt and shape the body, but bodybuilding like it, these are hypertrophy novelty exercises.

8:39So there's novelty strength training exercises that are great for athletic performance, which is great. We have a program for that. Different grips, different leverage. Yes. We have a program for that. MAPS 15 performance. Like if you want 15 minutes a day and you like athletic performance, that's the performance. MAPS Strong 15 has novel exercises that are hypertrophy strong. Yeah. I mean, they develop muscle. And I'm communicating this so you know what you're going to get. if you're looking for new exercises that develop muscle, not necessarily athletic performance, although you will get some strength stamina from this program just because of the rep scheme and how the programming is.

9:15But if you want development, this is more, and I think that's why it's so popular. People like that. People like to shape and sculpt the body. They're familiar enough. I know they're novel, but you understand this is a squat and this is a press. It might be a little bit different angle, might be loaded a little bit uniquely, but at the end of the day, people kind of know what to do with that. So it's not like as much of a fancy movement like you'd see in an athletic program. So yeah, it's a lot of familiar lifts, compound lifts, but done just differently enough to give your body a nice new feel.

9:52That's right. So I'll start by talking about one component of the programming, which is kind of the rep ranges. this program starts high reps and ends up low reps. Okay, so a lot of times programs do the opposite where you start in low rep phases and as you move through the program, it gets more high rep. This one starts high rep and moves more into low rep. And a lot of people respond well to that because high reps tends to be higher volume. And as the volume accumulates throughout the program, the reps drop, which actually allows you to recover better. Sometimes what happens with the reverse is people will start a program off strong, move into the last phase with the high reps and they kind of burn out fatigue out yeah this one seems to stretch out the results longer and that's just something that i picked up on with this program because you've got less of that people would say i feel really good at the end of this program whereas with other programs somebody up that's right there was also another thing that was taken into consideration i remember when we talked about this is what was unique to the way we programmed this with the high reps early and part of the thought process on that was also a lot of these movements will be new.

10:56So giving people more practice to get good at it with a lighter weight was a strategy also. It's like, hey, a lot of these movements will be new. Before we get heavy. And so instead of like right out the gates, hey, let's give them a five-by-five type of routine where they're loading an exercise like a Zurcher squat or a Z-press or a movement they're unfamiliar with, let's start them off with lighter weight, more reps, and really practice the movement so that towards the end of the program when they've gotten good at the movement, now they load it. Now they really get a lot from it. So let's talk about some of these exercises, which these exercises are just, so this, again, I'll say this again.

11:33This program was so influential to me that a lot of these exercises have made them into my regular, have now become part of my regular workout. So Z-Press is one of them. If you've listened to the show for more than five episodes, you've heard us bring up a Z-Press. This is when we were all introduced to Z-Press, was doing this program right here, which was, I don't know, how many years ago did we ride strong? Was that seven years ago? It might have been about seven years ago. Yeah, probably. A Z-press is a shoulder exercise, but because of the position of the body, the way you're sitting on the floor, it really requires this really good full extension at the top and some thoracic or the upper kind of mid-back stability.

12:11This will make your delts so pumped that they'll hurt. I don't know why this isn't a more popular bodybuilding exercise. probably because it's hard it's hard but man you do this uh a z press because of sitting on the floor with your legs out having to maintain your posture that full extension the top um this is one of those exercises it'll give me it'll give me one of those shoulder pumps where uh it's it's painful i love it as a prerequisite to a standing over press yes um and one of those things like so you know as a coach you're always concerned about lower back and anything overhead it's like oh my god we got to make sure we're bracing properly they know how to do this and get in right position have the mobility to at least even get under the bar uh and you can accomplish all that sitting down in this z press position it leaves you vulnerable with your core is really the only thing that's that's holding everything together so it forces the issue which is great because now it's like you understand like okay i can only do this much weight because my stability won't allow anymore.

13:19There's a handful of movements that when I've talked to clients that I've trained for years and I still stay in contact with, and I've brought up on the show before, my step up to a single leg toe touch as a movement that I would tell clients, especially my advanced age clients, like just never lose this. Just keep doing this. If you learned anything from me, like just keep doing this movement. I would put the Z press as one of those movements in there for the upper body. So when I think of a movement that will keep good scapular control, good shoulder mobility, good shoulder strength, good posture, good core strength, just simply being able to perform that movement into old age paired with the step up to a single leg toe touch are like these fundamental movements that will keep all those joints around it so healthy.

14:09It's such a great movement that I wish I knew that movement when I was a young trainer because it would have been a prerequisite it to shoulder press and standing press i would have taught that first because it forces you into good mechanics when you get that down really well our trainers do that now yes we've established that's why i get such a crazy pump from it the range of motion on it is you have to have you can't cut the rep short with a z press you're gonna sit you're gonna fall back on your back well it also forces this kind of isometric contraction at the top because you have to stabilize before you come back down and you don't do that if you ever watch someone's shoulder press it's like they a lot of times don't even get a full extension they just get it up and then it's close and it's right back down you rarely ever see anybody press and hold stabilize the weight above their head unless they're doing like an olympic type of lift you just don't see that and so the z press forces that one of my favorite all-time favorite moves uh then you have like snatch grip deadlifts i'd never done this until this is nasty i tried them with uh with uh strong And this got my traps and my rhomboids just lit up.

15:17This made my deadlifts so much stronger. And it got my mid-back and upper back on fire. It's not an Olympic lift, but Olympic lifters will do this because some of the lifts that they do require this kind of a grip and position. But if you've never deadlifted with a snatch grip, that wide grip, and lat activation. Here's what's weird. I didn't realize, I didn't think because of the wide grip you would feel this lat activation, but it requires this crazy stabilization. Again, it's another exercise. When I was bodybuilding, I replaced my lat pulldowns with this. That's how effective these were. In fact, if you go far enough back on my Instagram, you can see back in my bodybuilding days when this is how I was snatch grip deadlifting.

16:02I was also doing that because I was trying to increase the total volume of deadlifts simultaneously when I was trying to chase your deadlift numbers. And so I was trying to increase how frequently I was deadlifting, but I still wanted to get my aesthetic training going on. And so I moved to a snatch grip deadlift once a week. And oh my goodness, the pump that I would get on my lats became one of my favorite movements. So awesome. Then you have the high pulls, both regular and snatch grip. Another exceptional back exercise. You develop power. You get it in your shoulders, your hands. Functional exercise.

16:37Your traps. I mean, this became a, this again, another exercise became one of my favorites. What I like about this is it's, you know, it's power, it's acceleration training without a lot of the really technical parts. Right. So it's enough to where your average person could pick it up and they could, you know, just based on the video, they could sort of complete this movement and get that same fast twitch response, which gets all the benefits of it without, you know, really having to now learn like a whole new language. Yeah, this is another reason why I think people got huge results from the program is if you are training like most people are, which is to look better like a lot of people do.

17:16I mean, I know there's a percentage of people that train for performance, but the majority of people that show up to the gym are trying to lose body fat, build muscle. They want to look better. And they don't seem to include a lot of like explosive type training. and so a movement like this is so unique and to justin's point such a great entry level movement of explosive movement that's safe but then you get to see kind of the benefits it yields and get you introduced to like oh this is why explosive training is good for me even though i just care how i look and my muscles look and stuff like that i can see how that translates to that totally then you have the zurcher lifts and these you know it's funny when we wrote the original strong uh nobody was doing zurcher squats or zurcher deadlifts i'm finally seeing people do them now now you would think why why hold the bar in the crook of your elbow for a deadlift or a squat why don't you just put it on your back or hold it with your hands actually what it does is it promotes a little upper back rounding what i mean by that is not rounding like the way you're not supposed to but rather the scapula the shoulder blades roll forward because of the position of where you're holding the bar not to mention that the center of gravity is a little different that develops the back differently.

18:26The range of motion. It does. Now, by the way, you know who did Zurcher squats and deadlifts all the time? We're wrestlers. Why? Because you're grabbing someone to pick them up. Yeah. Very functional. Very functional exercise. It emulates the way any of us would carry something in real life. If I were to pick up a body, pick up a bag of dog food, if I were to carry a rock. Yeah, if I were to carry anything, nobody in here that I'm aware of would load it on their back like we do back squats, even though we know how valuable that is. And so I love the fact that it's training a more realistic way that you're going to squat.

18:58But it really, and by the way, Zurcher deadlifts hit the glutes very uniquely. So one of the things my wife noticed when she did them, and these are some of the reviews that we get. It's like, oh, I never felt deadlifts on my glutes so much. Zurcher deadlifts hit my glutes. Loading it totally gives you a different sequence. That's right. And two, you know, it's very core heavy. Yes. You feel that a lot with stabilizing your core, and so you benefit from that. Do you think that because where the bar path and where it is in relation to the glutes versus if it was on your upper back? So if it's on your upper back and you hinge and deadlift, the bar is way over here to your hips when you do that versus on a zurcher, the bar is really close to there.

19:38I think so. I think so, but everybody feels it more than the glutes with the zurcher positioning. Then you have your sled exercises, which I love. I think the sled is one of the most underrated pieces of equipment in the gym. It's so underrated. It actually should be. It should be in everybody's home and gym. It's top 10 for sure, maybe even top five. It's phenomenal for developing the lower body. There's no negative portion of the rep, so it doesn't cause a lot of damage. It's very functional. It strengthens your foot all the way up to your hips. It builds muscle. It adds stamina. It's conditioning.

20:17Super useful. sled work in here? Well, what's great about this too is I'd say one of the most common questions that we get from people is how to program the sled into a program. We put it in. And so we put it in. So here's, you know, if you've ever asked that question before, I mean, that alone makes this program worth it for you is just because you can see how we build that with all the other traditional type of movements. Then you have some pen lay rows. And by the way, we're not listing all the exercises that are in MAPS 15 Strong. These are the unique ones. These are the unique ones. There are other, lots of other exercises that are traditional.

20:46Remember you're doing basically a workout every single day for 15 minutes. So there's way more exercises than what we're talking about. We're just talking about some of the unique ones. Penlay row. Love Penlay rows. Penlay rows develop the back. They develop power. They develop the glutes. It's very functional. Actually, get good at Penlay rows. You're good at rows, period, end of story. This will make you so strong at rowing. Another good way to get that fast twitch response. Just going to say, it's another introductory to explosive training in a safe way. so what a great way to introduce another explosive movement for somebody where they're resting the bar the bar the weights back down the ground gathering themselves exploding it back up then resetting that ability to be able to reset like that in a safe position to teach people and show people the benefits of explosive training i think another great love it then we have the spend press uh this is great for shoulder stability it's great for connection bodybuilders actually love spend presses they've been doing them for a while for developing the chest uh it was interesting when uh robert ober said he wanted this yeah and there i'm like i thought that was a bodybuilding exercise it's like dude it makes my shoulders really healthy yeah so i'm like all right cool we'll put it in there sounds good zotman curls if you ever have issues with your elbows and hands uh it's also great develop me it develops the upper arm really well um i'm starting to see people use do these in gyms there's a great exercise a lot of people don't do and then we have your trap bar farmer walks uh which uh we programmed them in so again people will ask us same question you know adam how do i program farmer walks they're in there they're in there and they're programmed and they're all set what a great way to really like increase your load as well totally with the with the trap bar because you know typically you're grabbing independent dumbbells or kettlebells whatever and you can you know you can you can lift a substantial amount but with the trap bar itself and it all uniform it's like you can do that quite heavy now maps 15 strong Again, it's 15 minutes a day.

22:42It's two lifts a day. It's three months. This is a 12-week full-on program. And because we're launching it right now, again, we've never done this before, we're going to launch it at 50 % off, which we typically don't do. We launch a new program. It's typically like 20 % off. This is half off happening right now. So if you like the protocol, you like Map Strong, or you like the 15 minutes, go to maps15strong.com and then use the code December50. That'll give you the 50 % off during the launch period. So go check it out. Merry Christmas. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com.

23:26The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. if you enjoy this show please share the love by leaving us a five-star rating and review on itunes and by introducing mind pump to your friends and family we thank you for your support and until next time this is mind pump