Jerzy is a professional coach, personal trainer, and creator of The Happy Body program. He is a 4-time World Weightlifting Champion and World Record Holder. Jerzy has helped coach and train many people including Tim Ferriss and Naval Ravikant since moving to the US from Poland in 1986. He and his wife, Aniela, founded and coached UCLA’s weightlifting team in 2000. Besides weightlifting, Jerzy is also a poet. He earned an MFA in Creative Writing from the Vermont College of Fine Arts and has since appeared in numerous publications with his award-winning poetry. Jerzy & Aniela's book, The Happy Body, is available on Amazon.

“Jerzy is an incredible guy. He’s in his sixties and incredibly fit… He’s like a Samurai lord. He ranges from being a powerful human being to being a beautiful human being. I think of him as a lion but also at peace.” - Naval Ravikant

“Of the 10,000-plus people I’ve met in my life, I would put Aniela and Jerzy in the top 10, in terms of success and happiness. The Happy Body contains the morning mobility work that both Naval Ravikant and I do on a near-daily basis… He’s unapologetically and refreshingly no-bullshit.” - Tim Ferriss

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• If you’ve taken some time off of exercise (2 weeks of more), it’s best to start full body before jumping into the split routines
• Ideal total volume for the week per body part: is 10-20 sets
• The ideal frequency of training per body part: 2-3 times per week
• Rest days don’t mean sitting on the couch – movement helps foster recovery faster than doing nothing
• Don’t workout when you have a fever: 1 or 2 missed workouts won’t impact gains and losses

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about their favorite workout splits, what to do on a rest day when you want to go to the gym, how to know if you are too sick to work out, and what 2020 taught them.

• New Product Alert from Organifi! (4:08)
• Scented candles, the new COVID detector. (6:08)
• Justin’s coffee ground rub recipe using Butcher Box’s steak tips. (7:51)
• Some interesting Stimulus Bill statistics. (15:55)
• Did Coca-Cola invent our modern view of Santa Claus? (17:40)
• Mind Pump are BIG John Favreau fans. (23:18)
• Are social media influencers creating the latest boxing trend? (27:04)
• Why economists predict ‘asset inflation’ in 2021. (35:03)
• Will the Apple autonomous car see the light of day? (40:21)
• #Quah question #1 – What are your guy’s favorite workout splits? (45:17)
• #Quah question #2 - What do you do on a rest day when you want to go to the gym? (51:24)
• #Quah question #3 – How do you know if you are too sick to work out? What symptoms and how severe must they be to know you shouldn’t work out? (54:31)
• #Quah question #4 – What did 2020 teach you? (57:53)

Related Links/Products Mentioned

• Mind Pump Store
• December Special: 3 MAPS Bundles for your level of fitness!
• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• People Are Leaving 1-Star Reviews Of Scented Candles, Seemingly Unaware They Just Have Covid
• Visit Butcher Box for this month’s exclusive Mind Pump offer!
• Sous vide cooking method makes beef protein more digestible
• Breaking down the $900B stimulus package and $1.4T omnibus bill
• Did Coca-Cola create Santa Claus?
• The Holiday Movies That Made Us | Netflix Official Site
• Building a StoryBrand: Clarify Your Message So Customers Will Listen – Book by Donald Miller
• Boxing & Fitness Gym in Santa Monica ... - Box 'N Burn
• Apple Car speculation is back. Here's what we know so far
• MAPS Split - Mind Pump Media
• Body Part Split vs. Whole Body Workout: Which Is Best? - Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Layne Norton, PhD (@biolayne)  Instagram
• Box 'N Burn Boxing Fitness Gym (@boxnburn)  Instagram
• Peter Schiff (@peterschiff)  Twitter

• Time constraints are real – you can be fit with 2-3 days of exercise
• Take your lifestyle and fit a workout into your schedule, not the other way around
• You have to increase your metabolism to lose weight in a sustainable way
• If you are eating and exercising properly, your physique will change but don’t expect your weight to go down immediately – muscle is more dense than fat
• Take care of yourself like you’re someone worth taking care of

In this episode, Sal, Adam & Justin detail the challenges of being a mom, healthy body fat percentages for women, how to speed up the metabolism, and what it takes to build a fit mom body.

• The reasons why women are the largest fitness consumer. (2:33)
• The common challenges faced for moms looking to get fit. (5:28)
• The importance of building your metabolism the right way. (11:28)
• The rhyme and reason behind constructing a workout program to fit your lifestyle. (14:32)
• The foundational impact of MAPS Anabolic and why women should start with it. (17:25)
• Don’t focus on the scale! (21:32)
• The benefits of intermediately adding High-Intensity Interval Training (HIIT) when time is limited and what to watch out for. (24:11)
• Tackling the issue of limited access to equipment with MAPS Anywhere and why momentum and consistency are key when starting a program. (29:54)
• Creating the right mindset behind nutrition through intuitive eating. (33:30)
• Utilizing all the free resources that Mind Pump provides. (38:38)

Related Links/Products Mentioned

• FLASH SALE: Fit Mom Bundle 50% off! (Promo code - “MOM50” at checkout)
• Visit ZBiotics for an exclusive offer for Mind Pump listeners!
• Mind Pump #1422: How To Build A Sexy Dad Bod
• MAPS Fitness Anabolic | Muscle Adaptation Programming System
• Mind Pump #1387: Turning Your Body Into A Fat-Burning Machine
• MAPS Macro Calculator
• MAPS Prime Webinar
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

• Bulking doesn’t just mean eating anything and everything you want
• It’s easy to ignore overall health when bulking:if you are bloated and having digestive issues, you won’t perform well
• if you don’t train properly, you’ll just pack on fat without gaining strength
• Meal prepping and eating whole foods are just as important in bulking as they are in losing weight
• Bulking goal: gain lean body mass, minimize fat, and gaining strength – you want to be stronger at the end of a bulk session than when you started
• The scale doesn’t tell you everything you need to know – it’s important to measure lean muscle gain

In this episode, Sal, Adam & Justin discuss how to bulk and the mistakes to avoid.

• Let’s talk bulking during the holidays. (3:23)
• The misconceptions around bulking. (5:35)
• Don’t Make These 6 Bulking Mistakes.
• #1 - Consuming junk food to meet your macros. (7:33)
• #2 - Not tracking and hitting protein intake. (19:24)
• #3 – Bulking for too long. (22:34) 
• #4 – Paying attention only to the scale. (27:00)
• #5 – Not meal prepping in advance. (35:38)
• #6 – Improper training. (40:08)

Related Links/Products Mentioned

• November Promotion: MAPS Ultimate At-Home Workout Bundle for Only $99.99
• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• How To Properly Clean-Bulk – Mind Pump Blog
• How To Eat If You Want To Pack On Muscle – Mind Pump Blog
• MAPS Macro Calculator
• Mind Pump #1220: The 4 Best Sources Of Protein
• The Full Diet Break
• Why The Scale Is Not Always The Best Way To Measure Progress – Mind Pump Blog
• Nutrition Advice for Skinny Guys Who Want to Gain Muscle – Mind Pump Blog
• MAPS Fitness Anabolic | Muscle Adaptation Programming System
• MAPS Aesthetic | Muscle Adaptation Programming System
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

Ali is a musician, comedian, and YouTube star with a popular fitness channel called Ali Spagnola's Fitness Outrageous. She has 2.5 million followers on Instagram and over 300,000 subscribers on YouTube. Ali is known for creating outrageous videos and sharing entertaining content with her fans. She has been doing this full-time now for 5 years. Some of Ali's early projects included creating The Power Hour Drinking Game Album and sending Free Paintings to thousands of people. Most recently, Ali has added a focus on fitness. She has been an early adopter of products including Levels, Eight Sleep, Oura, and Whoop.

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• Use more angles in exercises to target different parts of the arm muscle
• For biceps and triceps: the position of the elbow impacts the area of muscle targeted
• Hand position makes a difference in bicep movements but not triceps exercises
• Focus on stretch and squeeze motions to maximize gains
• Train arms 2-4 days and throw in some short pump sessions between
• Compound exercises build muscle in arms just like in legs and bigger muscle groups
• Lose the ego and lower the weight if needed to complete the full range of motion for movement
• Top movements for bicep: chin-ups, incline curl, preacher curl, traditional curl, hammer curl
• Top movements for triceps gains: dips, close grip bench press, skull crusher, overhead triceps extension, triceps press down

In this episode, Sal, Adam & Justin detail how to get the biceps and triceps to grow. 

• If you build the muscles in your arms, they will come. (3:32)
• Why it’s easier for bigger muscles to take over movements. (5:56)
• The misunderstanding of the muscles of the arms. (8:10)
• How to Get Stubborn Arms to Grow.
• #1 – Pay attention to your elbow positioning. (9:42)
• #2 – Focus on the stretch and squeeze. (17:56)
• #3 – Train them more frequently. (27:22)
• #4 – Don’t forget compound exercises. (32:35)
• Mind Pump’s Top 10 Exercises for biceps and triceps. (40:10)

Related Links/Products Mentioned

• November Promotion: MAPS Ultimate At-Home Workout Bundle for Only $99.99
• Visit ChiliPad for an exclusive offer for Mind Pump listeners!
• How to Get Big Arms | Mind Pump Media
• The ONLY Way You Should Be Doing Dumbbell Bicep Curls! - Mind Pump TV
• Build Your Triceps with Angles – Mind Pump TV
• Build Your Biceps with Angles – Mind Pump TV
• Importance Of The Eccentric Phase Of An Exercise – Mind Pump Podcast
• Mind Pump TV - YouTube
• Why Won’t My Arms Grow? - Mind Pump Blog
• Top Exercises You Should Do If You Want Big Arms – Mind Pump Blog
• Mind Pump’s Occlusion Training Guide
• How To Use BFR Training To GROW Your Arms (CRAZY PUMP!)
• Get BIG Biceps By Doing Chin-Ups! (SECRET WEAPON) - Mind Pump TV
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

• Triceps have nothing to do with wrist rotation: supinated versus pronated grip will not have an impact on the efficacy of a triceps exercise
• Partial reps have a place in the context of a limited range of motion but the goal should always be to build a full range of motion
• Always train to the fullest range of motion you have control over
• If working with partial reps include correctional movements to improve the functional range of motion
• Lack of hydration can make you think you are hungry
• Tips if you’re always hungry: make sure you are drinking enough water, eat smaller meals throughout the day with snacks between
• A good chiropractor is a movement specialist who will explain movement patterns and offer correctional exercises, not just lay you on the table for adjustments week after week

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the advantages of using a supinated grip over a pronated grip for tricep exercises, the validity of training with partial reps or a limited range of motion to save joints, strategies to deal with a big appetite, and the pros & cons of chiropractic care.

• Mind Pump’s favorite comic book heroes and villains. (4:38)
• Mind Pump reminisces on their childhood collections. (7:30)
• Wild wildlife stories with Mind Pump. (14:43)
• Qantas Airways ‘flight to nowhere’. (21:26)
• Mind Pump’s Halloween plans. (25:10)
• Welcome back Mind Pump sponsor Caldera! (26:05)
• Predictions for the US election. (29:21)
• Fun Facts with Justin: Do you believe in superstitions? (33:10)
• Get your own Pluto Pillow! (38:25)
• Strange Science with Sal. (40:30)
• Kids will blow your mind! (43:03)
• Mind Pump Investments. (46:19)
• #Quah question #1 – When is it more advantageous to use a supinated grip over a pronated grip for tricep exercises? It’s obviously risker when doing exercises like skull crushers, but does it hit the tri’s at a different angle? (48:23)
• #Quah question #2 – What would you tell a client who was told they only have to train with partial reps or a limited range of motion to save joints? (54:03)
• #Quah question #3 – I have a big appetite and I always feel hungry. What are some strategies you have used to help? Are there foods you have used to hack big appetites? (1:00:25)
• #Quah question #4 – There is a lot of skepticism on chiropractic therapy and its origins. What are your opinions and do you think it helps? (1:04:56)

Related Links/Products Mentioned

• October Special: MAPS Anabolic and No BS 6-Pack Formula
• Watch: Mountain lion stalks trail runner for six minutes, until…
• Qantas Airways 'flight to nowhere' that sold out in minutes takes off
• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**
• Trump or Biden? Peruvian shamans try to predict U.S. election winner
• Tourist returns stolen artifacts to Pompeii after experiencing bad luck
• The Rise of Superman: Decoding the Science of Ultimate Human Performance
• Visit Pluto Pillow for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout for 10% off**
• Tennessee teenager's homemade fusion reactor lands Guinness record
• Popular video game platform Roblox announces public offering that could value the company at $8 billion
• Peloton will leap another 14% as new products open the door to 5 million potential subscribers, BofA says
• Build Your Triceps with Angles – Mind Pump TV
• Effect of range of motion on muscle strength and thickness
• Catching Up and Food and Stress Management » Paul Chek's Blog
• Mind Pump's Response to Joe Rogan Episode #984 with Yvette d'Entremont
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Justin Brink DC (@dr.justinbrink)  Instagram
• Dr. Jordan Shallow (@the_muscle_doc)  Instagram
• MoveU's (@moveu)  Instagram

• Psychedelics foster a belief that everything in this world is connected and we’re all related in some way
• “It’s easy to do something when you’re passionate about it – money is a by-product” – Dan Go
• Twitter is the ultimate test to see whether you actually care about other people’s opinions
• The best way to accelerate your business is to find a mentor
• Keep your written visions and goals within eyesight every day as a reminder
• Ladder your visions: break down large goals into bite-size actions
• Don’t wait for rock bottom before taking a chance on yourself

Dan Go is an online fitness coach and former gym owner. In this conversation, we had a wide-ranging discussion about psychedelics, Twitter, and pursuing a massive vision.

• Intermittent fasting is about changing your relationship with food, not a performance hack to build muscle or lose fat
• Sometimes you need a vacation! Perception of stress in your life has a huge impact on physiological outcomes
• It’s important to figure out specific primers for your body to optimize spine alignment and muscle engagement for improved lifting
• Both dumbbells and kettlebells should be incorporated into a workout routine
• Confidence and passion go a long way for new trainers
• If you’re a new trainer, be hungry to learn from others around you

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about why taking a vacation can help you reach your fitness goals more effortlessly, the best priming movements for squats, deadlifts, bench press and the other big lifts, whether kettlebells are superior to dumbbells, and how a new trainer can overcome imposter syndrome.

• Reality TV, real or fake? (3:30)
• Jessica’s journey at the DMV. (11:30)
• Fun Facts with Justin. (16:05)
• Mind Pump approves of MIIR’s camp cups. (17:22)
• Sal’s Conspiracy Corner. (18:16)
• Adam’s Spotify/Joe Rogan conspiracy theory. (19:02)
• The importance of teamwork. (21:32)
• Larry Wheels strength dumbfounds Sal. (28:49)
• Is UFC star Israel Adesanya on steroids?! (29:59)
• Studies with Sal. (37:01)
• Pumpkin Spice Latte, Organifi edition. (39:05)
• #Quah question #1 – When I go on vacation or take a week off exercise and ease up slightly on nutrition, I lose weight, my digestion is better, and I sleep great. Why is this and how do I go back to my everyday life and keep up the positive momentum? (41:16)
• #Quah question #2 - What priming movements are best for squats, deadlifts, bench press, and the other big lifts? (46:37)
• #Quah question #3 – Are kettlebells superior to dumbbells? (51:10)
• #Quah question #4 – What was it like as a new trainer? How did you get your first real client? I am new to personal training and I know I am capable of helping others. However, I am also aware that I am experiencing a little bit of imposter syndrome? What are tips to help you navigate the landscape with honesty and confidence without turning away clients? (55:42)

Related Links/Products Mentioned

• MAPS Fitness Products
• Hidden camera catches naked man high on LSD thinking he’s a tiger
• Visit MIIR for an exclusive offer for Mind Pump listeners!
• One Minute Man: Is Spotify Censoring Joe Rogan?
• Israel Adesanya slams conspiracy theory about saggy pec
• UFC CHAMP Accused of PED Use due to SEVERE GYNO allegations! | Trainer Reacts!
• Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity
• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• Mind Pump #1272: COVID-19 & How To Cope With Fear & Anxiety
• Mind Pump TV - YouTube
• MAPS Prime Pro Webinar
• Prime Bundle | MAPS Fitness Products
• First 3 Things a Personal Trainer Should do When They Get a New Client – Mind Pump Blog
• The Most Important Skill For Personal Trainers – Mind Pump Blog
• How to Be The Top Personal Trainer in Your Gym – Mind Pump Blog
• Why You Can’t be Afraid to Talk to People if You are a Personal Trainer – Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Jessica Di Stefano (@thetraininghour)  Instagram
• Joe Rogan (@joerogan)  Instagram
• Larry (@larrywheels)  Instagram
• Marlon Shamell (@shamell_fitness)  Instagram
• Israel Adesanya (@stylebender)  Instagram
• Mike Dolce (@thedolcediet)  Instagram

• Any diet reducing overall health will lead to hormone imbalances regardless of its popularity
• People want the easy lie instead of the hard truth
• Slow negative reps increase time under tension and are a way to overload when the range of weights is limited
• Priming (not the same thing as warming up) reduces injury risk, increases functional range of motion, improves strength output, and improves overall performance and efficacy
• Eliminating subsidies for food and food products such as corn, wheat, and soy could be one way to combat the obesity epidemic
• With any diet, the key is listening to your body’s signals and not buying into the hype of what has worked for others  

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the effects of low carb diets on hormones, science that proves “old man strength,” branding and marketing in order to appeal to both men and women, and how to tackle the obesity epidemic.

• Mind Pump Kitchen: “No-Bake” Organifi protein balls. (5:39)
• Mind Pump, BIG gaming guys. (7:07)
• Mind Pump Recommends, Mythic Quest on Apple+. (9:35)
• Parents are guard dogs. (11:00)
• Fun Facts with Justin. (13:45)
• Beware of things that are too good to be true. (15:24)
• Introducing Mind Pump’s newest sponsor, Oli Pop. (24:15)
• Get your tin foil hats on! 750 million GMO mosquitoes to be released in Florida. (30:19)
• The benefits of slowing down your reps to get better results. (35:11)
• Another case for the benefits of priming. (38:25)
• Want to be Bud Light’s Chief ‘Meme’ Officer?! (40:15)
• The social justice warriors are foaming at the mouth! The latest victim of cancel culture. (42:24)
• #Quah question #1 – What are the effects of low carb diets on hormones? (48:21)
• #Quah question #2 – Is there any science that proves “old man strength” is really a thing? (53:32)
• #Quah question #3 – How much do you think about your branding and marketing in order to appeal to both men and women? (57:23)
• #Quah question #4 – Here's the scenario, the President appoints Mind Pump Media to address the country's obesity epidemic. What’s the first issue you tackle and how do you approach it? (1:08:25)

Related Links/Products Mentioned

• August Promotion: MAPS Performance ½ off!! **Promo code “GREEN50” at checkout**
• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• NO BAKE CHOCOLATE ALMOND BUTTER COCONUT BALLS
• Parent Alert: Is Roblox Safe for Kids? Watch Out for These 4 Dangers
• Mythic Quest: Raven's Banquet on Apple TV+
• Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for 15% off your first order**
• Florida mosquitoes: 750 million genetically modified insects to be released
• The Use of Acute Exercise Interventions as Game Day Priming Strategies to Improve Physical Performance and Athlete Readiness in Team-Sport Athletes: A Systematic Review
• Attention job seekers: Bud Light will pay $5,000 a month for 'chief meme officer'
• Reds players speak out against announcer Thom Brennaman's homophobic slur
• Mind Pump Podcast - YouTube
• Mind Pump Free Resources