In this episode the guys break down exactly how to be able to do pull ups in 30 days — covering the daily low intensity practice method, why you need to drop all other back work, why eating more and sleeping consistently will accelerate your results, and how to set up your test day for maximum performance. They also discuss whether chemical sunscreens are actually causing more cancer than they prevent, a large UK Biobank study showing frequent sunscreen users had up to 292% higher melanoma rates, why Crisp Power protein pretzels are outperforming traditional protein snacks on satiety, and the guys' Father's Day stories — Sal's son giving him a blank trophy, Adam's perfect day including coffee in bed and a drive with Katrina, and Justin getting a violent massage from a big Chinese dude at the mall. Then they answer questions from Instagram on doing CrossFit and strength training simultaneously, progressive overload after 63, building a chest with chronic shoulder pain, and getting hired as an inexperienced new personal trainer.

MAPS Upper Lower: https://mapsupperlower.com

Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.

SPONSORS

Paleo Valley (grass-fed fermented meat sticks): https://paleovalley.com/mindpump

15% off automatically applied at checkout, no code needed.

Crisp Power (protein pretzels): https://www.crisppower.com/mindpump

Code: MINDPUMP for 10% off. Up to 28g protein per bag, zero added sugar.

Seed Daily Synbiotic: https://seed.com/mindpump

Code: 25MINDPUMP for 25% off your first month.

LINKS

Mind Pump Store: https://mindpumpstore.com

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Instagram: @mindpumpmedia

0:00 - Intro

1:43 - How to do pull ups in 30 days — the exact method

4:53 - Step 1: Practice daily at low intensity — why this beats training them hard

13:33 - Step 2: Avoid all other back work for 30 days

15:30 - Step 3: Eat more — why a deficit kills this protocol

16:08 - Step 4: Sleep consistently every night

16:48 - Step 5: Set up your test day — take 4 to 5 days off first

25:17 - Chemical sunscreen study — 292% higher melanoma risk in frequent users

43:10 - Father's Day stories — trophies, cheese shops, massages and minivans

52:23 - Crisp Power on set — why Adam eats them almost every day

56:07 - Q&A: CrossFit 4 to 5 times a week plus a MAPS program — will it work?

1:01:53 - Q&A: Is there a limit to progressive overload training at 63?

1:04:33 - Q&A: How to build a chest when both shoulders have chronic pain

1:09:06 - Q&A: How to get hired as a new inexperienced personal trainer at Mind Pump