1704: Building Muscle with Fewer Calories, The Ultimate Workout Goal & More (Live Coaching)

1704: Building Muscle with Fewer Calories, The Ultimate Workout Goal & More (Live Coaching)

00:00 MAPS Powerlift Giveaway
01:00 Mind Pump Fit Tip: If you train to move better, you are probably going to look better. If you train to look better, you won’t always move better.
28:55 Does an athlete have an advantage in having an extra finger digit?
30:37 Mind Pump Recommends, The Alpinist on Netflix.
38:47 Get that glowing skin with Caldera.
43:51 The times the government experimented on its own citizens.
47:30 Quintin Tarantino getting sued over ‘Pulp Fiction’ NFT script auction.
52:03 Sal is obsessed with Paleo Valley’s bone broth protein powder.

54:10 ListenerLive question #1 – How can I hit my goal of building more muscle and not feel stuffed in the process of hitting my macros?
1:07:43 ListenerLive question #2 – What is your philosophy behind MAPS Anabolic and its differences to Bigger, Leaner, Stronger by Mike Matthews?
1:22:58 ListenerLive question #3 – Can you offer advice/tweaks to my strength and conditioning programming for my student-athletes?
1:38:32 ListenerLive question #4 – Am I reading too much into achieving the ultimate fitness goal?

Related Links/Products Mentioned

December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DEC50” at checkout**

Mind Pump 1495 The Science Of Happiness With Arthur C. Brooks

1495 The Science of Happiness With Arthur C. Brooks

Kentucky’s JJ Weaver goes viral for picture with 6-fingered hand, ex-Yankees pitcher has perfect reaction

Watch The Alpinist | Netflix

Assessing Risk and Living Without a Rope – Lessons from Alex Honnold (160)

Assessing Risk and Living Without a Rope – Lessons from Alex Honnold (#160)

Elon Musk Says That Immortality Tech Would Be Very Dangerous

FX on Hulu – What We Do in the Shadows

Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**

Top 10 U.S. Government Experiments Done on Its Own Citizens

Top 10 U.S. Government Experiments Done on Its Own Citizens

Quentin Tarantino Wants “Offensively Meritless” Miramax NFT Suit Tossed Out; Studio Sued Oscar Winner Over ‘Pulp Fiction’ Script Auction

Quentin Tarantino Wants “Offensively Meritless” Miramax NFT Suit Tossed Out; Studio Sued Oscar Winner Over ‘Pulp Fiction’ Script Auction

Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code “Mindpump15” at checkout for 15% discount**

Visit ZBiotics for an exclusive offer for Mind Pump listeners!
ZBiotics® Pre-Alcohol Probiotic Drink

Sydney Cummings – YouTube

MAPS Fitness Anabolic

Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

MAPS Fitness Prime

MAPS Fitness Prime Pro

The Resistance Training Revolution – Book by Sal Di Stefano


MAPS Fitness Performance

Mind Pump Podcast – YouTube

Mind Pump Free Resources

People Mentioned

Arthur Brooks (@arthurcbrooks) on Instagram

Alex Honnold (@alexhonnold) on Instagram

Marc-Andre Leclerc (@mdre92) on Instagram

Sydney Cummings (@ sydneycummings_) on Instagram

Mike Matthews (@muscleforlifefitness) on Instagram

INSTAGRAM: http://bit.ly/mindpumpmedia
TWITTER: http://bit.ly/2vN1qpE
FACEBOOK: http://bit.ly/2vq95cd



iTUNES – http://apple.co/2vMEPcA
STITCHER – http://bit.ly/2hQSIAS


  1. chaikristinjournals on March 21, 2022 at 6:07 pm

    I really relate to the girl who was doing Sydney Cummings workouts!! I really thought that those types of workouts were building muscle but now that I’m on more of strength with the traditional lifts and WOW did I really see my body transform!! Good luck to her and I love you guys!

  2. Kyle Duggan on March 21, 2022 at 6:09 pm

    Ever since the begging of 2021 its been more twords functional to get looks, I seen retired body builders, new body builders and even just high genetic gifted people that use functional movements in their workouts and they look incredible! Definitely gonna see a change in the years to come! Great messages about fitness!

  3. SharkAcademy on March 21, 2022 at 6:12 pm

    I think you guys might’ve misread the last caller’s question a little bit. I think she was asking this from a type A personality. She seems to be someone who wants to know what to do next, what types of goals to set, where she can make even small improvements to her routine. Of course the answer doesn’t have to be “do this”, but help with that mindset of there never being a steady state

  4. Evan Renk on March 21, 2022 at 6:12 pm

    Hey will you folks be creating a MAPS Nutrition possibly, or something that will lay out a week of meal assortment/plan?

  5. Luther Lessor on March 21, 2022 at 6:13 pm

    I totally agree with what Sal is saying about training to move better. I’ve done HIT training (slow, single set, twice a week) for the last 2 years. My general strength has been great, but I woke up once about every 3 weeks or so with "old man back" where I’d be uncomfortable if I wasn’t in a perfect sitting position. I’ve started the Prime program (along with Anabolic) and it’s been really eye-opening as far as my week points (as far as rotation and range of motion).

  6. Kyle Jones on March 21, 2022 at 6:13 pm

    I want to say thank you to ADAM for bringing up the extra detail about why he liked anabolic pre-mindpump. I never miss an episode and his statement literally made me go “oh that’s why.” I have most of your programs but avoid that one because I like to go workout everyday.

  7. Allie Hapunik on March 21, 2022 at 6:15 pm


  8. Josh Hoobler on March 21, 2022 at 6:16 pm

    So what’s the story with "at home" versions of MAPS???

  9. James Larsen on March 21, 2022 at 6:16 pm

    These comments are a testament to your impact. Before I started listening to this podcast, I’d always chase a "look" and inevitably end up with dysfunction. Thanks to these gentlemen I’ve set my sights on form/function and everything else (appearances, life satisfaction, energy) has fallen in place. Thanks for all you do!

  10. Madalin N on March 21, 2022 at 6:17 pm

    I absolutely enjoy this half general discussion, half on point talk. Keep up the good work

  11. Undenied Punisher on March 21, 2022 at 6:20 pm

    Is Sal wearing jeans or sweats? If they are jeans, it is hard to find jeans that fit comfortably when everything feels stuffed into the denim, and if you get a larger size, it looks like you are ready for a rap convention. lol But if they are sports sweats, even better.. I def would like to pick up a pair.. Thanks for the content guys!

  12. Swarmy on March 21, 2022 at 6:22 pm


  13. Ambar Ponti on March 21, 2022 at 6:24 pm

    Hi. Remember me? 😎


  14. DJ STOEK on March 21, 2022 at 6:28 pm


  15. Melanie Anastasio on March 21, 2022 at 6:28 pm

    Great show! So much good information to create long term gains, mobility & overall health. I binge your YouTube shows while working out in my garage gym 💪🏽

  16. Missingscore on March 21, 2022 at 6:30 pm

    I’ve looked at some map programs. Why would you do isolation exercises for biceps, triceps, and calves? Why not do an extra set of rows or presses, or another row/press at a different angle for the same amount of time? I’ve never understood this about these kinds of programs.

  17. John on March 21, 2022 at 6:31 pm

    Can never get enough reminders about performance over esthetics. I’ve heard you guys talk about it before and it resonates every time. Wellness over looks!

  18. Jeffrey Myers on March 21, 2022 at 6:31 pm

    Kevin randsllman the legendary d rip. Such a good dude

  19. Lauren Young on March 21, 2022 at 6:32 pm

    What a sweet message at the end and a genuine reaction from the guys. Agree with Jennifer… you are changing lives! Bless you all and keep putting out great content and helping others

  20. KaityUniverse on March 21, 2022 at 6:33 pm

    Jefferson Deadlift would be my punk band name.

  21. Maryssa Emerson on March 21, 2022 at 6:34 pm

    Here for the high quality content 🤩

  22. Michelle Rodriguez on March 21, 2022 at 6:37 pm

    We are so greatfull to you guys for everything you do for us. ❤️

  23. Jacob DeLeon on March 21, 2022 at 6:38 pm

    These guys really do change lives !!! I’m so glad I came across these guys when I was looking for a new program to follow . I didn’t know how lost i really was but I’m glad I found mindpump. I was looking for a program and in reality, I gained 3 amazing trainers/life coaches for life . 6 months in and my second round of anabolic, the results are thru the roof. I’m ready to start performance starting the new year . It’s easily my favorite thing to do is to hear y’all guys talk life and fitness .

  24. AverageBroesphGenetics ! on March 21, 2022 at 6:39 pm

    Jennifer’s message is true y’all. Not only are you helping the general population listening to change, but you give grade a education every podcast to us trainers. You’re literally changing the fitness world.

  25. Jacob Lewis on March 21, 2022 at 6:40 pm

    Vanessa is Hot!

  26. C G on March 21, 2022 at 6:41 pm

    Yooo I need those MAPS programs I have doing anabolic for a little over a week now and it’s been great but I definitely would love the powerlifting program as well!

  27. U Haul on March 21, 2022 at 6:43 pm


    Fast forward 2

  28. Ryan Manicki on March 21, 2022 at 6:43 pm

    Just watched an episode at work the other day where Sal mentioned the man that loves walking. Sorry Adam but Sicilian Sal isn’t bullshitting.

  29. Joshua Byram on March 21, 2022 at 6:44 pm

    I’m going to have to disagree. I think far more adults want to chase the aesthetics of body builders/Instagram influencers/ movie stars than professional athletes. Tons of people just want to look could and could care less about athletic performance.

  30. LA7 on March 21, 2022 at 6:44 pm

    ها ذي هي و هاذا هو قشها

  31. NICHOLAS LUKHAN on March 21, 2022 at 6:45 pm

    That last caller really moved me. Just to back it up, you guys really do change lives and make a difference more than I think you realize. So a million times thank you and much love and respect all the way from South Africa.

  32. EBWORK on March 21, 2022 at 6:46 pm


  33. GokuChinups on March 21, 2022 at 6:47 pm

    I would have to agree with Adam on the first topic. One of my clients I train tend to be former college or high school athletes and they have this performance ideology stuck in their head and so they always push themselves beyond in what they capable of right now which causes them to get injured and lose motivation etc. whereas if you look at you know other clients who are focused on more “” bodybuilding training they tend to have more longevity more joint health and overall just feel better about themselves. I think a lot of the people who are focused on performance are living in the past looking at their prime self whereas people who are trained who are my focused on bodybuilding type of training are always looking for slow improvements and so they tend to get injured less and have a more longevity type approach rather than my athletic type clients. I’m not sure if this is true but I feel like the higher percentage of performance athlete such as powerlifters and professional athletes tend to have more injuries when you’re professional bodybuilders.

  34. CupOveJoe on March 21, 2022 at 6:48 pm

    That message at the end was beautiful, God bless her and her family and God bless you guys for making peoples lives better

  35. hiddenSaphoragoth on March 21, 2022 at 6:50 pm

    Thanks for encouraging performance over looks. Aiming to look like Shakira never kept me working out for long cause 1) I’m not Shakira 2) it hones in on my body insecurities therefore why bother. But now focusing on the fact that I feel stronger and steady within my body is its own positive feedback to keep going and improving. Thanks for spreading healthy mindset for gaining a healthy body!!!

  36. Sheilaleela148 on March 21, 2022 at 6:51 pm

    Sal & Adam- Skin specialist here🙂 Serum goes before moisturizer. Serums have a smaller molecular structure, so it can get deeper into the skin. So it’s cleanse, serum, moisturizer 🥞🔥🍻

  37. Jose Cerda on March 21, 2022 at 6:51 pm

    Hands down the #1 podcast of all time!! Been listening since 2018 and always come away with some new information to share with my friends/ family! These guys are a huge inspiration and help me strive to better myself every single day. Registered nurse here and I love that they break down complex ideas in which I’m able to share with my patients to better their health. #RN#mindpump#stayauthentic

  38. Tyson Finnicum on March 21, 2022 at 6:51 pm

    Jeeze, came here for my daily MindPump and wasn’t expecting to cry.

  39. Aaron Allen on March 21, 2022 at 6:52 pm

    I had just watched the alpinist a few days ago. I used to rock climb a fair amount and i am not a fan of alpine climbing. But that movie is insanely good. Another amazing climbing video/documentary is called "The Dawn Wall"

  40. BIG c.a.s.e on March 21, 2022 at 6:54 pm

    1:42:50 😂😂

  41. Clayton Peacock on March 21, 2022 at 6:54 pm

    Top show again lads

  42. Parv on March 21, 2022 at 6:56 pm

    In regards to phasing my training, will it be best to start with a hypertrophy focused plan or strength ?

  43. Lily Starlight on March 21, 2022 at 6:56 pm

    I really wish I would win, I want to get stronger 💪 thanks for an awesome show once again!

  44. Melissa Diehl on March 21, 2022 at 6:57 pm

    Wow, this episode solidified I am doing what I am supposed to be doing. I also followed Sydney Cummings for almost 2 years. I actually found you guys because her husband spoke of listening to mindpump. I started listening to you the past 3 or 4 months. Istarted to question the workouts I was doing and if the programming was the best for me. On top of 6 Sydney workouts a week I also play pickleball on the weekend for 4 to 7 hours. I thought I felt good but after just 1 week of following MAPS Aesthetics I realized I feela ton better niw. I already feel stronger and more connected to my muscles and body! Thank you so much!!!

  45. Kim Singh Rai on March 21, 2022 at 6:58 pm

    I agree with Sal, you need to train heavy to get bigger, especially in teen and early 20s. Young Olympic lifters and powerlifters have quality muscle mass and good form vs GYM Rats. Lets look at it from an athelete prospective.

  46. jawad kazmi on March 21, 2022 at 6:59 pm

    I know am not gonna win. 😢😭

  47. chaikristinjournals on March 21, 2022 at 6:59 pm

    Omg the last caller made me cry 😭 it’s so true. I truly love your guys podcasts and look forward to every single one! I only started doing compound lifts again because of you guys!!

  48. Gerschwin on March 21, 2022 at 7:01 pm

    Honestly speaking I agree with Jennifer, I can honestly say you guys have changed my life in so many ways, I mean i’m basically on the other side of the world aka south africa. I started a new cycle of MAPs anabolic this past week and my wife has joined me on this journey and taking walk together which is even helping our relationship. So thanks from me and mine to you and yours. PS currently saving up to get maps performance so that i can also progress after this cycle. Keep up the great work peoples your awesome

  49. Jeremy Tugade on March 21, 2022 at 7:01 pm

    We definitely love you guys

  50. Ken C on March 21, 2022 at 7:01 pm

    I’ve only been listening to these guys for a few months but have listened to hundreds of episodes. They have really opened my eyes to all the training and dietary mistakes I’ve made in the past. On and off lifter for 15yrs. Always lost motivation due to plateaus at weak weights. I’m currently following anabolic and can see all new levels of strength in my future! I’ve also never been so motivated to focus on my overall health thanks to them. Life changers!