The Exact Formula to Build the Most Muscle You've Ever Built in 90 Days | Mind Pump 2923

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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.


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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?


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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

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