I'm 63 yrs young, fit yet stuck. I've been listening to your pod casts every day and today I put my ass to grass and put the first of the 5 days anabolic into motion. Thank you for explaining the logic behind each movement and the order of each. Thank you for demonstrating the proper form. I love you boys for sharing your wisdom. I may have to purchase the full anabolic program

Commentary felt alot like i was actually watching sports on tv. "Up next we have the... "

@JMK15

6 жыл бұрын

Like ESPN and Poker, LOL

@kstraw53

5 жыл бұрын

Do you complete all reps for each exercise before moving to next?

@reggier2343

5 жыл бұрын

Exactly

@TCt83067695

5 жыл бұрын

@@kstraw53 That's the idea

@artlover4120

2 жыл бұрын

coming up next... The Undertaker...

If people only knew how good you feel after this work out. It’s hard but not overwhelming and you could just adjust the weight . Can’t wait to do the rest of the phase. But I’m sure after about 6-8 weeks I’m going to want more. This is old but thanks for the great training videos.

Thank you! Excited for this series.

Sal Absolutely kills this video what a great coach/ teacher💪 Thank you!

This is nothing like the whole program. I just got it and it is so much better structured, explained and the layout for men and woman is AWESOME!! Highly recommend. This is such a great investment!!!

Today 1 4/15/24 my first day / Phase 1 I’m so excited! I thrust this guys! I have been followed their podcast for one month and I love it! 😍

This is the best way for many of us natural lifters to train. Bro splits are for lifters taking drugs. I love this method, feels great after a workout and the day of rest. Plus I can't wait to hit the gym after a day off!! Great program!!

@enlightenedjuan8332

Жыл бұрын

Not in 2022😭

New to MAPS - I thought I'd give Anabolic a try before purchasing the entire program. I completed Phase 1 yesterday and just finished up Phase 2 Trigger session now. Man do I feel great so far.

So I finally made it through this workout. Holy moly!!!! My best friend, who is a fitness competitor, was jealous I was sweating so hard. Great workout guys!

This is very helpful. Please do these videos using dumbells for those of us doing the modified version without a barbell. Thanks!

Coming up Next...skull crushers (golf swing sound). Kidding aside....this is a fantastic clip. Information is below with time slots. Appreciate all the details and looking forward to more.

A new I viewer and loving your videos! I am on ex- athlete that put on a fair amount of weight with kids and work stress. I have lost the weight now, but i have lost a ton of muscle form the "good ol days" and trying to get lean and strong again. Thanks for the information. I think I may need to sign up for this program in the coming weeks.

Love how you went through each excersise and thoroughly explained the why behind how this is structured. So many times I see programs and wonder about the excersise selection & frequency. I really appreciate thie breakdown & will probably purchase it since it is on sale. Gyms here are closed for a while so I have something to look forward to now when we go back! Been weight lifting for 4 years & I have definitely plateaued. 4 lockdowns in 2years hasn't helped either. Thank you so much 🙏

@MindPumpTV

2 жыл бұрын

Glad it was helpful!

I'm starting my Day 1 of Phase 1 today. Already accomplished my Pre-Phase for the last 3 weeks. Wish me luck everyone! I'll be updating this :)

@gameplox3363

2 жыл бұрын

LETS GOOO!

@inturnetavatar

2 жыл бұрын

I’m starting my day 1 of phase 1 tomorrow after finishing my prephase too, drop that update soon homie ✊🏾

@Cenot4ph

2 жыл бұрын

3 months later..

@socheeesey8870

Жыл бұрын

Starting phase 1 tonight. pre phase has already really shown me a difference in my muscle tone.

@inturnetavatar

Жыл бұрын

@@socheeesey8870 Dude I’m on phase three and it all pays off

I’m working out since 9+ years and let me tell you this workout is no joke, if you push yourself, this workout program is insane for advanced lifters. Give it a try, you won’t regret it

I'm going to try this out! Thanks for the information! Love this!

I wasn't able to complete this workout, but the 1st 2 exercises have my legs crying today. Good job guys.

What if you can’t do a 1 pull-up?

I trust these guys with my life

@megcoles6390

2 жыл бұрын

literally omg

What about when you can’t do any pull-ups?

I started this year with he 30 days of coaching in order to regain my discipline. I then completed 1 week of MAPS Anabolic Pre Phase. Today I began MAPS Anabolic Phase 1....my strength has already increased by 500%....like stupid strength. My bench at the beginning of the 30 days of coaching was a struggle to get 12 reps at 90lbs...I weigh 183 and 5'3 and am easily benching 155lbs at 6 reps/6 sets, not feeling close to failure. These guys are the real deal and I am stoked to begin phase 2 and 3 then move on to the next MAPS program!! Justin, Sal, Adam and Doug, you guys are amazing!!

@mobileterminaluzer1858

Жыл бұрын

What's been the results after 4yrs? Do you still workout MAPs?

I already have red but enjoy seeing all of these in one place

Great video. Love you Sal!! 🎉

Any chance you guys would do this for the complete series on what is bought? I love these video far more than the videos on the programs.

Thanks, only took me 2 hours to do this

This is such a quality video. Wow. Love it.

You know you have ABS when the top 4 pop out through the shirt when you initiate the bicep curl! Beast

How do we know what weight to choose and how much to go up by? Are the sets working sets that you worked up to?

This is great but I could see myself wanting to super set the antagonizing movements to save time and increase conditioning

Hi! Do you offer modified suggested reps or forms for people with knee problems and then I can slowly work on extending the range of motion my knee currently gives me? I.e. I can only squat so far down on my own without any weight as I will swell up after a week of trying? I've been to a Dr, chiropractor, and they say I have floating cartilage that rubs and causes swelling.. is that a thing? Thanks in advance if you can answer. Currently saving up to purchase your bundle. I can't wait and I'm so excited to get started!

Great content guys! I have the RGB bundle, and am going to start maps red next week! The plan is to go through maps red, green, and black this year! Can't wait!

@paulasuzettebravo8597

5 жыл бұрын

mjgonz noticing that this comment was written a year ago, how did it go? Have you been getting the results you’ve wanted? Have you completed the bundle? I want to save up for the RGB.

@sonja4164

2 жыл бұрын

How's it going?

@enrapturedgoose5317

2 жыл бұрын

@@sonja4164 he made too many gains and exploded

@sonja4164

2 жыл бұрын

@@enrapturedgoose5317 🤣🤣🤣 Apparently so!

Started this program my bench went up from 215 pr to 245 now

Love

starting this program too! 🔥

@churylzeviar2939

6 жыл бұрын

Would love to know how this worked out for you? Very hard to find unbiased testimonials anywhere.

Thats awesome you guys are providing free content but I would recommend teaching folks on how to breath for each lift.

I was looking for something that require barbell and dumbells only to do at home. I'm also a woman and can't do a pull up yet. Plus, I don't have a pull up bar in my home. The whole reason why I was looking to switch to a home work out is that it's too cold to use the pull up bar at the park now. I tried, but something about putting my hands on the cold bar, my muscles don't work. I've been working around the warmer days that pop up, but I need to get a work out soon for when there are no longer any 50+ degree days. I'll probably have to get a custom program from my trainer.

I love your MAPS logo - resembles the Blue Jays!

@guccibandanha

2 жыл бұрын

its a play on the SEGA logo

Wish you would do the same for maps split!

Great tips . Especially the decline sit-ups. Going to add that in my routine

would you recommend this type of training even if novels? after their first contact- conditioning phase (low weight, high rep, good form)... Dude i never thought about it, but could be a really nice idea in order to educate the neuromuscular system...

Is there a replacement exercise for the decline sit-up if you don’t have a decline bench?

I’m a fit athletically built CEO, 60yr 6/2 215lbs gym rat…… 6-7 days a wk using moderate to Heavy weights from 185 - 375lbs 6-15 rep range for mainly compound movements…. Squats, BB Rows, Overhead Press, some Bench because I don’t find any use benching lol…. I then sprinkle cables and machines and boxing 🥊 every other day…. People say I look 48. perhaps because I’m 12% Chinese or have good genes. I think it’s a combo with working out and some hair dye….hahaha…. reason I only date 35- 40yr old sexy fit women….. Your program requires that I re-wire my brain to do less…. I’ll try it. Thank you and the entire Mind Pump team….

@ybbyung_barber_boiii3298

2 жыл бұрын

Have you been trying it? How is it going for you?

@nelsonortas818

2 жыл бұрын

@@ybbyung_barber_boiii3298 i’m doing Less now. It feels different but i do notice that i’m recovering better and refreshed for the next session. And VERY strict execution of every movement with 10-15% lower weight but more importantly, really focused on the mind muscle connection. i like this method

Looks like strength and conditioning is really coming out of the dark ages. Channels like this and Dr Mike 'hairy muscle daddy' Israetel's Renaissance Periodization are deep into the evidence based scientific method. Well done Mind Pump. Namaste x

I am watching this 3 years after it’s posted but maybe you can still answer. I heard in a podcast of yours recently that calf raises are unnecessary. Can you explain why they are in this program ? Thanks

I'm still aiming for one rep on my pull ups.

What intensity do we go at? 80% of max?

How long would you recommend rest between sets?

How have I never found this before

Hi Sal and Adam how long is the rest between sets? Also same question for trigger days

I bought maps butt builder pack. Are we supposed to do warmups in between these workouts? Are these just working sets ?

Hi guys, I know that this video is old and all but I still wanted to try and ask this question. If I'm supposed to do, let's say, 4 sets of exercise, does that mean 4 sets of reps with the max target weight preceded with a coupe warm-up, light ones? Or 4 sets total? or should I do all of the prescribed sets with the same, safe amount of weight? Thanks a lot, go MPP!

Sweet I’ve been wanting a sample of these before I buy

Just started MAPS Anabolic, this maybe a stupid question but so you guys do "warm up sets" before you the prescribed working sets detailed in this video?? Thanks in advance 😊

Should we do all the moves once then repeat for the next set? Or do multiple sets per move? Thanks

Does the full paid program include warm ups, priming, and cool downs? Also, are there videos?

Can these exercises be adapted if I'm not part of a gym and I only use free weights?

😂🤣 you two sound just like sports announcers

Are the trigger sessions a must? I'm fine with a 3 to 4 day a week workouts.

I saw a vid before that the right form of barbell squats should be ass to grass, what can you say about that? I want to know which is safer..

Ace 👍 like listening to a sports commentary 😂

Does this make me lose flexibility ? I play basketball and started playing golf. Is there some stretches we can do as well to improve our flexibility ?

How long should this workout take plus or minus?

Curious about how to figure out what weight to start with. Maybe I missed that in the video. I’ve been lifting for a while but normally stick to the 8-12 range. So I’m wondering what what to do with the weight changing it to the 1-4 or 2-6 ranges

How long does this workout (and other workouts in the program) take on average?

how much weight should I do? female , 5'1" 125 lb. been doing 6 days a week 45 min of circuit training (consistent for over a year)

I am SUPER late to this. I started my first MAPS Anabolic program and currently on phase 2. Loving it so far. My arms had always been super hard to grow, and with just 2 days of working out, I find the struggle continues. The rest of my body is feeling great though! Would it be beneficial if I throw in a short moderate intensity arm day to the mix?

@Bjustis2222

11 ай бұрын

Think we should stick to the plan

I have the programming and like it - I noticed that you have Dumbbell listed for exercises in many places that you show barbell in the video - I am assuming the video is correct and the written programming in wrong. Please correct the error so we can know which movements we should be doing at which time. I am not sure how the stimulus is different - they both work the same muscles - I would like to know that I am getting the best possible results. Thanks

While I care about lifting, building muscles, and eat in deficit. Why did my body fat increased instead of going down? Is it normally?

What is the progression scheme here? Should I be focusing on adding weight each time I perform? Or adding reps? Do I just work the rep range to the top then add the weight? Some more explanation here would be great

@MindPumpTV

6 жыл бұрын

Bill Ellis these are not designed to be in depth videos. We have other videos that provide more education. We are doing a series that allows people to test drive the first 5 days of all our programs. The programs you pay for are extremely detailed and come with blue prints that answer all your questions .

Can you substitute barbell curl for ez barbell curl?

Do you have any programs for dumbbells/ body weight? It’s easy to find demonstrations of those exercises, but I have yet to find a dedicated dumbbell program. As those are my main equipment pieces, this video is nice I just have no idea how to convert these rep ranges etc to dumbbells.

Hi there, will these exercises be as effective if I use dumbbells instead of a barbell? I'm training from home with a 20kg set of NÜOBELLs

What program do you recommend if i only have access to dumb bells?

What if you can not come close to doing a pull up? And is this program good for women?

How many weeks is phase 1 supposed to be? 4 weeks I take it?

Is the program 2 days a week? And how many days trigger sessions ?

What are the rest period times between sets? You guys are awesome!!

@soxes77

2 жыл бұрын

I would say 2 mins max. That's what I usually rest when I lift.

why are the rep ranges so short like 1-4 or 1-6 reps?

is there a difference between a normal bench press and smith bench press?

What is the best program for beginners please? Is the anabolic program for beginners ?

I honestly need to warm up more to get to my 4-6 rep range for squats it feels like I need to do at least 3 sets of weighted squats lower weight to get to the rep range they want, I assume this wouldn’t make to much of a difference would it?

@flipmanonline

2 жыл бұрын

You always work towards your workout weight.

Can this program be done with only dumbbells

Purely out of curiosity: why there are no Rows in Phase 1 but a heavy focus on shrugs and calves? I just started following Anabolics and I genuinely expected to see them here in the strength portion if anywhere

Can i follow this program with resistance bands instead of weights?

Is MAPS Anabolic able to be done without access to a barbell rack like in your video? Are there dumbbell or other modifications to these movements that will mimic and give the same benefits?

@MA-mc7vq

2 жыл бұрын

Yes there is an at home modification.... I am doing it now ( in Aus in lockup )

@mindpumpsal sorry if I missed it, but what should be the rest time between sets?

@louiegeorge3515

3 жыл бұрын

Any word on how long the rest periods should be? @mindpumpsal @kiuka

@kiuka

3 жыл бұрын

@@louiegeorge3515 nope

Question - I workout in my apartment's gym where they don't have a barbell, but they do have dumbbells and a smith machine. Is it better to substitute the barbell exercises with a smith machine or dumbbells? A smith machine is more structured and might be better for ensuring I have correct form without having a trainer present, but it sacrifice training stability muscles. Dumbbells would help me train my stability muscles, but they allow for more freedom of movement which might cause me to unknowingly train in poor form.

@jesse5615

29 күн бұрын

Where’s the reply to his question? It’s been 2 years 😂. Im new to maps and makes me hesitate buying your program seeing how many questions haven’t been answered

If I found the volume of this workout to be too low which program should I do instead. I like the movements. Would MAPS split be higher volume?

@MindPumpTV

4 жыл бұрын

Carly Kaufmann yes

Wow I’m a be in bed for the rest of the day I just did this three hours ago and I’m already feeling it 🫶💪

Use machines for calves you can go way way heavier no need to warm up prime

What should i do if i cant do a pullup??

How many excersises per body part

Any one pack on any good muscle from this?

Im strong but I can’t do pull ups because I’m too heavy what can I do instead

I just purchased/enrolled in a bundle and plan to start MAPS anabolic this week. What would you suggest if I want to do 3 foundational days a week instead of 2? Would I just alternate between the 2 workouts or should I try to design a 3rd workout with different exercises but a similar rep/set scheme? (I've been consistently lifting for the past couple years and recently have been following programming by Bret Contreras "Strong By Bret" which is basically full-body workouts 3 times a week).

@MindPumpTV

6 жыл бұрын

That is perfectly fine. Alternate workout 1 and 2.

@mindpumpsal maybe I missed it but what percent of max for B.B. squats, BB bench press? What weights do we choose

@MindPumpTV

6 жыл бұрын

Ronald Dizon Weight will depend on the individual. We recommend a Weight that is challenging enough to make the rep count difficult but not impossible. If form breaks down before the recommended rep count it’s too heavy. If you can complete all reps with more than 1-2 reps in the tank it’s too light

@willapalmer1994

6 жыл бұрын

so similar to an RPE 8/9 ?

PRE PHASE QUESTION: Looking to start anabolic in August! Finishing up my program of 3 full body workouts/week, focus on compound moves, and form before adding weight. 3 years of consistent weight training. Is pre-phase always important?!

@BritMWB

Жыл бұрын

I was wondering the same, if you log into the portal and the MAPS anabolic, they have an advanced program that skips the pre-phase.

@deviwhitt

Жыл бұрын

@@BritMWB thanks! Yes I found that! I ended up deciding to do prephase for two weeks anyways, just to use these weeks to focus more on getting into the trigger sessions and prime also!

@BritMWB

Жыл бұрын

Nice! Good luck to you!

What if I can’t do a pull up?

I am highly considering purchasing MAPS anabolic this week, but something is holding me back. In your podcast and other videos, you preach the importance of the 4-5 main compound lifts (bench, squat, DL, pullup, OHP) and that iso exercises are secondary. However looking at Day 1 and 3, it shows that you only do one of each compound lift a week while doing a version of curls for example both times i.e. 2-3 times a week. What is the reasoning behind this? Is that only for the first phase and then differs? I'd love some insight, thanks!

@MindPumpTV

5 жыл бұрын

The program is structured in such a way that all of the compounds lifts/variations thereof. You will be getting a heavy dose of compound lifts. To put your mind at ease, not only is anabolic our most popular program, it also comes with a full 30-day money back garuntee if anything is not up to your specification.

@mschristian1125

5 жыл бұрын

@@MindPumpTV Fair enough - let's give it a go!! One random question just in case you have a second to answer: If I'm trying to eat low carbs but still trying to gain muscle (5'11 175lb male) how many carbs do I really need? 100g-ish?

@MindPumpTV

5 жыл бұрын

Myles Christian Not many for general function. But I wouldn’t say a low carb diet is optimal for one looking to build muscle. Possible, sure. Optimal for most - likely not.

@mschristian1125

5 жыл бұрын

@@MindPumpTV Got it. Appreciate the feedback!