In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

• Mind Pump Fit Tip: How to Calculate Volume and Progressively Overload for MAX GAINS. (2:09)

• Fish roe vs fish oil. What's the difference? (23:21)

• Bringing out the science dork in Adam. (25:32)

• Getting your head in the right place before a MASSIVE change in your training. (31:14)

• The benefits of the 'water pump'. (38:07)

• Levers and pulleys. (41:31)

• Do asthma medications stunt growth in children? (45:56)

• An 'Our Place' unboxing. (49:21)

• #Quah question #1 – Are there any actual benefits to vibration plates, or is it another gimmick in the fitness industry? (53:53)

• #Quah question #2 – I'm new to lifting with a barbell, and I have a home gym. I frequently lift when I am home alone. My goal is to progress to heavy squats, but I'm afraid of hurting myself or getting stuck at the bottom. What is the best rep range for me? (57:09)

• #Quah question #3 – What grip/type of pressing movement would be easiest on the rotator cuffs? (1:01:32)

• #Quah question #4 – I have an L5 bulging disc that causes me pretty frequent pain, and I am trying to recover/heal it, but my chiropractor says it could take 3- 6months to fully heal. How am I supposed to train when I can't load heavy? Especially the lower body exercises like squats, deadlifts, etc. (1:04:25)

Related Links/Products Mentioned

• Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **

• Visit Our Place for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout to receive 10% off sitewide. 100-day trial with free shipping and returns. **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Building Muscle with Adam Schafer – Mind Pump TV

• Asthma drug may stunt growth permanently

• Visit Joymode for an exclusive offer for Mind Pump listeners! ** Enter MINDPUMP at checkout for 20% off your first order. **

• How to Choose the Correct Weight for a Lift - YouTube

• Suspension Training Series – 3 Favorite Shoulder Exercises

• The Face Pull Variation You NEED To Try (Healthy Shoulders!)

• Handcuff with Rotation (Mind Pump) - YouTube

• The Wall Test | Mind Pump TV

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Mike Salemi (@mike.salemi) Instagram

• Justin Brink DC (@dr.justinbrink) Instagram

Squat & Hip Thrust Butt-Building Master Class

• Address your technique FIRST and then build strength. (1:59)

• The TWO most important exercises to BUILD your glutes (How to do them RIGHT, so you can finally build that butt you want!)

• 1. Squat:

• Bar position. (7:57)

• Core activation. (14:05)

• Not being able to go low enough (heel raises). (16:31)

• 2. Hip thrust:

• How to pick a bench and use a plate if too high. (20:55)

• Tuck pelvis and go up. (22:27)

Related Links/Products Mentioned

• Build Your Butt Masterclass: Visit https://www.mapsbooty.com/

• Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! Find your favorite LMNT flavor, or share with a friend. As always, LMNT offers no-questions-asked refunds on all orders. Visit: DrinkLMNT.com/MindPump

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2777: Why Your Butt Is Flat

• Mind Pump # 2770: 4 Reasons Your Butt Isn't Growing !

• Mind Pump # 2135: Barbell Squat Masterclass

• Mind Pump # 2791: This Simple Rep Technique Doubles Your Results

• Mind Pump # 2517: Hip Thrusts vs Squats… Which Builds a Rounder Butt?

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Corinne Schmiedhauser (@mindpumpcorinne) Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: Stretch, Pause, and Squeeze. (Make your Reps Twice as Effective!) (2:41)

• Not your traditional sweats. (21:43)

• Let's dance! (22:56)

• It's good to move. (32:43)

• The staff's to-go protein snack. (34:44)

• Is there a satanic cult that runs the world? (36:06)

• Feeling older and holding on to injury pain. (46:55)

• Welcoming a new partner for your peptide needs. (51:09)

• #ListenerCoaching call #1 – Needing insight on how to break through a plateau and achieve my goals of building muscle and maintaining longevity. (56:14)

• #ListenerCoaching call #2 – How would you recommend someone with a long training history and higher absolute strength best approach these failure days in Anabolic Advanced? (1:05:13)

• #ListenerCoaching call #3 – Trying to get to the bottom of why my testosterone levels have dipped since starting a prolonged cut. (1:17:44)

• #ListenerCoaching call #4 – Is there anything I should be cautious or concerned about when it comes to this reverse diet? (1:32:42)

Related Links/Products Mentioned

• Get Coached by Mind Pump, live! Visit: https://www.mplivecaller.com

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. **

• Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 10% OFF. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2783: Which Rep Range Is Best for Your Goals?

• Physiology of Stretch-Mediated Hypertrophy and Strength Increases: A Narrative Review

• Mind Pump #1745: How to Pack on Muscle to Your Lagging/Stubborn Body Parts

• Watch Breakdown: 1975 | Netflix Official Site

• Mind Pump Hormones - Facebook

• Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Code "MINDPUMP26″ for 15% for first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack). **

• Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss

• Mind Pump #2312: Five Steps to Bounce Back From Overtraining

• Mind Pump Concierge Coaching

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Peter Attia, M.D. (@peterattiamd) Instagram

• Phil Vella - "Philly" (@phillyvz) Instagram

How To Get in Shape After Having a Baby

• How To Get in Shape After Having a Baby. (1:36)

• 1. The best work happens before you get pregnant. (2:13)

• 2. Strength training is the key. (8:05)

• 3. Walk. (16:43)

• 5. Go SLOWER than you think. (17:38)

• 4. Eat to nourish, not to change body composition. (18:55)

• 6. Hire a good trainer. (20:51)

• 7. Be patient. (23:14)

Related Links/Products Mentioned

• Postpartum Guide – Visit: https://www.mapspostpartum.com

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP Buy one, get one 50% off for new customers, and 20% cash back for returning customers! **

• Mind Pump Store

• Mind Pump #1375: How to Train Before, During & After Pregnancy

• Mind Pump #1882: How to Safely Train After Having a Baby

• Mind Pump #1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health

• Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

• Mind Pump #2385: Five Reasons Why You Should Hire a Trainer

• Pregnancy's impact on the body lasts far longer than we realised

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram

The Best Way to Get a Flat Stomach

• 5 Steps to Get a Flat Stomach. (1:53)

• 1. Diet. (2:07)

• 2. Build the muscles of the midsection. (6:40)

• 3. Practice TVA exercises. (9:46)

• 4. Avoid foods that bloat. (12:25)

• 5. Manage cortisol. (17:00)

Related Links/Products Mentioned

• Flat Tummy Guide: www.mindpumpmedia.com/flat-tummy-guide

• Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order **

• February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197! Visit: https://www.mpvalentine.com

• Mind Pump Store

• Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days

• Mind Pump #2756 : The 10 Best Breakfast Foods for Lean Muscle Gains

• Mind Pump #2085: Abs & Core Masterclass

• The TVA and Your Hip Flexors: Smaller Waist and More Core Definition – Mind Pump Blog

• Stomach Vacuums for a Smaller Waist - YouTube

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources