2957: Cardio Rebranded | Why Every New Fitness Trend Is Just the Same Old Cardio

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history. This is MindPump. Today's episode, we talk about how cardio got rebranded and how you fell for it. We break it down for you. Now, this episode is brought to you by a sponsor, Rho Nutrition. So check this out. Supplements are great. They can be great. Part of the problem is how you absorb them. Are they bioavailable? Do they survive the digestion process? Do they give you an upset stomach? These are all problems. Well, Rho Nutrition uses a pharmaceutical technology called liposomal technology. This takes the product, the supplement, the compound, encapsulates it in a liposome. This protects it through the body and increases bioavailability. So something like vitamin C, for example, which you already absorb pretty well. 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If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com. I'm talking right now. Hit pause, head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. Cardio got rebranded and yeah, a lot of you fell for it. Look, fitness just discovered walking and running again, but they gave it a new logo. This year it was the weighted backpack. Last year it was a treadmill, you know, 12, three 30. The year before it was zone two. The activity didn't change. It was the marketing. We're going to talk all about this right now. Let's get to it. Oh, the team was sharing some of these that I was so unaware of. There's a ton of these on TikTok that I didn't, I didn't even know this existed. I know that we're not surfing through TikTok very often. At least I'm not. No, I'm never on TikTok. So when Eli was listing these off, I'm like, what? Yeah. That's a thing. I didn't even know that was a thing. Are you aware of all these different trends? No. And I have, we have some of them written down and I was not aware. Yeah. We need to go through these. Yeah. So we'll talk about them, but I think it's important. We got to really set the stage here. First off, there's nothing wrong with cardio. Okay. So cardiovascular training is really good at building endurance and stamina. It's a tool. It's good for your heart health. It's a form of exercise that does it. And all forms of exercise done appropriately will improve your health in comparison to not doing any activity. So there's nothing wrong with cardio, but the vast majority of people, that are doing lots of cardio or doing the workouts we're going to talk about, the rebranded cardio, are not really interested in lots of endurance and stamina. Now there's athletes out there, they train for runs, they train for sports. They are really after endurance. That makes up a very small sliver of a percentage of the group, of the large group of people that are doing these types of workouts. The vast majority of people, large percentage of the, of the, the people that do this, probably 95% plus. And you walk around and you're like, I don't know if you're watching, probably follow, uh, in this category. You do this for aesthetic changes. You're doing this for things like fat loss. You're doing this because you want to change the way that you look. Uh, and cardio is not the best, most effective form of exercise for doing that. Uh, but it promises to, and it makes you sweat and it's hard. And what they did is they took cardio and they change it around here and there, uh, to convince you that this is going to burn more body fat. This is going to give you better, like visual results, better results. It's on the scale type of deal. So that's, we're kind of going to talk about, I'd say there's even a lot of people. Cause I, I have quite a few people in my own personal circle that would say things like, uh, they want, uh, stamina and endurance too, but then their primary goal is still aesthetics. So I think that's the thing that you have to make clear. Cause there's this idea of like, well, I want, I want it. I want endurance and I want stamina too. Uh, but they're still utilizing it thinking it's a good, it's a good way to do both is what they think. I think, okay, I also want a six pack abs or I want to get shredded or whatever the thing is that they're saying. Uh, and so they're using that modality, uh, in order to do, to try to accomplish both when they're there, it's a tool and it's not the most appropriate tool for each one of those goals. No. And I'll say this, I'll add to that, Adam. Um, if I can effectively communicate, uh, with actual data and experience that yes, you want to change the way you look, you want to get leaner, you want to get more sculpted. There are better, way more effective ways of exercise for that. Do you still want to do the cardio? And they'll say, no, actually, it's really the aesthetic that I'm looking for. I do want to get in better shape, but you could do that with a more effective forms of exercise, especially when you consider the aesthetic. So here's a few of these and I'm not even familiar. Can we have Doug look some of these up? Cause I'm so curious. Yeah. So, uh, I never heard a cozy cardio. What is cozy? It sounds like if I had a guess, it sounds like you wake up, you wake up in your pajamas and you just go do a walk. I think it's just walking. You're partly right. So it's at home, low impact exercise that prioritizes comfort, a relaxed atmosphere and joyful movement over in high intensity strain. Oh, so it's like you, you set up your vibe, you light some candles, you dim the lights, you wear your pajamas, your robe and slippers. Yeah. Watch a movie while you're doing it. Okay. Sip on your, uh, you know, your, I mean, that's definitely alluring. I mean, that's definitely alluring and it's better than not moving at all. Is it a great form of exercise for change to see how many people actually, uh, adopted and do it like when I'm like putting your, putting your robe on or having your, it can't be very intense movement wise though. Oh, it's definitely not that it's supposed to be. Yeah. This is all of these that are listed are, are more closely related to neat than they are. Uh, cardio. Yeah. Uh, cardio. Yeah. This is up in your robe and slippers, uh, and lighting some candles, uh, get you to move more than just sitting and washing. But I would, I would think that a lot of people would, uh, fancy this a good idea, but then in reality, it wouldn't be something they would adopt. Now, look, I could see how this would be a good first step. So if somebody was listening and they're not doing any exercise at all, they're scared of working out, um, or they have no experience with it. Their lifestyle is extremely sedentary. Maybe they have a bad experience with workouts where they went too hard. I could see this being a good first step. I could see this being valuable. It's a good first step. You're getting up and you're moving. Yeah. Uh, there's a self-care, uh, especially for that home body, you know, getting them up and moving. It's great. It's good for health. Uh, but again, if, if you're looking for like aesthetic changes, like, uh, there are better, more effective ways of exercise, namely strength training. Okay. What's the next one? Next one, Japanese walking. This one's funny. So it's three minute brisk walk, three minute easy walk, and then repeat this five times for 30 minutes. Why do they call it Japanese walking? You lived in Japan. Is this like a thing? Not that I'm aware of. Okay. Um, but maybe it started there. I hope so. It's like a light, really light form of hit. So it's really just, it's really just walking and you walk a little faster and then a little slower. Yeah. That's what you're doing. Walking's great. There's nothing wrong with undulating. You're walking well known as interval walking training. It's IWT. It's even got an acronym. Oh, that's why it was developed by science back fitness. Okay. Shinshu Shinshu university graduate school of medicine in Japan. Okay. All right. I mean, I like it. So they're just regular walking. Yeah. Which is cool. Actually breaks it up a little bit. It does. It does. Yeah. Good for health. Um, so cool. That's cool. It is so crazy how they're branding. I know. I've heard, I've not heard of these. There's the three to eight method. Okay. This was three days of strength. Wait, wait, wait. The six, six, six walk. Oh, I missed that one. Sorry. Let's go back. What is that? That's a demon walk. Walk 16 minutes at 6am or 6pm with a six minute warmup and a six minute cool. That's just somebody threw things together. Yeah. They're like, there's what's the, why, why six sticks with six? Well, I mean, that's when you start your day or in your day. So I can see value in that. Cause I'm, I'm pro first thing in the morning when you wake up going for a walk or ending your day with a nice walk after probably dinner and stuff. So, and you got a six minute warmup, six would be before that part of it is kind of like a six minute. Okay. I mean, a lot more into the seven, seven, personally, it's very branding for sure. Uh, does it make a difference when you walk? Not really. Maybe behaviorally, some differences, uh, warming up to walk. I don't think you necessarily need to warm up to walk, but okay. Maybe someone does cool down. I don't know. How do you cool down from walk? Usually walking is the cool down. Yeah. That's not. Well, so I guess the, in between the six minute warmup and the six minute cool down, uh, that time in between right there. So what's that? 48 minutes is supposed to be brisk walking instead of the Japanese slow walking brisk. Yes. And then slow. Yeah. But you're brisk walking for 48 minutes. So that's, This is a little bit more, I'd say this is getting closer to like a zone two type of market. like if you're i mean look i'm a fan of walking it's low risk low risk of injury don't need to change your clothes and workout clothes it's a great form of activity it's not high stress so even if you're doing it in a caloric deficit we're not risking a lot yeah no i'm a fan okay all right then you have the 328 method uh that's three days of strength and pilates two days of sculpt and low impact and 8 000 steps a day i want to know what this three days of strength and pilates is is it is it strength pilates no three days of strength training that's separate two days of pilates or bar and then 8 000 steps per day that's a lot it is a lot you actually don't need that at all uh the average person would get phenomenal results with just the strength training or less strength training and then add the pilates uh here's the deal like here's the benefits of doing things like pilates uh physiologically i mean you might get some stability benefits it's not really great at uh much else if you like the social component um you like going because your friends go community that is a great value it really is like going because you enjoy it and there's friends it's totally great does it develop a body like most people want no uh it doesn't it does there's nothing special about it it's actually less effective far less effective than other forms of exercise for changing how your body looks yeah yeah next one is doug's favorite to do right here walk yeah he's big on that one i'm guessing it's the fart walk because it helps digestion yeah because you're walking this one right it's supposed to be 10 to 15 minutes we talk about this we've been talking about this for a long time we didn't call it the fart walk to me it doesn't sound very inviting or intriguing or interesting try to tell your friend to come but we have been we've been talking about uh a 10 minute walk post meal i think is is a great idea so it is great for digestion it it's good for um insulin sensitivity or blood sugar levels it's really good for that but here's the real benefit of walking post meals is you're doing what's called habit stacking so behaviorally speaking when you connect something with your body something to something that you're already doing you're more likely to do it in other words if i say i'm going to walk 30 minutes a day i'm less likely to be consistent than if i say i'm going to walk 10 minutes after breakfast lunch and dinner because i've attached it to the things that i already do so that's why i recommend yeah i think there's other things too that i'm a really big fan of that typically we are having meals with some companionship whether it be the us four at work just had a meal and then we go for a walk together so an opportunity for phone-less conversation and dialogue uh my wife and i do it post meal so it's a time for her and i to connect and so i think there's a lot of benefits there i mean the habit stacking is a good reason why you'll be consistent with it but i think you can pair it with other things that i think are health related with conversation and relationship so this is one of my favorite of all the ones that we're talking about right now and i think when you when we talk about consistency right the i mean that is the most important thing is like all these are creative and trendy and gone viral on tiktok but it the real thing is which one is the most which one of these will you implement into your life and keep forever this is the most likely smart walk's always best outside that's that's right uh retro walking so that's walking backwards i mean it's good for you to do that but also dangerous uh i mean i'm trying to think of all the clients i've trained and how many of them i feel confident with them going on a 15 minute backwards walk not very many yeah you know yeah like we're yeah i don't know too many people who want to do that but what's the what is this selling point it flips the heel to toe pattern i suppose yeah i mean if you're dragging like a sled backwards like that's different similar component but yeah i mean then you have load to consider which too kind of helps oh the idea is it burns more calories too moving in reverse requires shorter more frequent strides this biome this biomechanically shift utilizing hairs 40 percent more energy you walk faster but yeah you might injure yourself because you're not seeing what's coming yeah probably my lead maybe the least favorite here yep 100 least favorite for me yeah i'd say this one in the 666 walking because i think that's a that's just that's just random stuff that they slapped together yeah i like that i like the incline walking i mean that's my favorite but see they didn't brand it they have to call it something weird yeah fair yeah so all right yeah all right uh then we have walking yeah and you know here's the deal there's let's talk a little bit about zone two and how everybody talks about zone two cardio what it does what it doesn't do so i recently read a read a post on zone due to cardio so zone two is kind of this moderate intensity uh of of cardio right it's like that it's what you would consider the traditional cardio like i'm on an elliptical i'm riding a bike i'm not like going super hard i'm also not going super super slow yeah uh in between and i read this this it was it's like they totally rehashed old studies and we've covered that we used to cover this back in the day this used to be the fat burning zone that's right that's what someone brought up that the percentage of energy you burn from fatty acid utilization or from fat burning is higher in zone two than other forms of cardio this is true if you burn 100 calories in zone two more of it will come from fat than if you burned 100 calories at a very high intensity but here's the difference high intensity burns so much more calories that you still burn more body fat yeah that's what they don't uh for that yeah but isn't there a higher risk factor for somebody who is in a caloric deficit on a higher intensity course zone two oh i don't i don't mind yeah to me that's the the most i think we can get in the weeds with the percentage of of body fat being utilized at zone two versus high intensity when the big thing that people need to understand is that when you're in a caloric deficit and then you push the body really hard you that you're you're sending a loud signal the body that it needs to get good at endurance and stamina uh having muscle is not advantageous no and so the likelihood that you could potentially lose muscle mass because of that is greater than if you were to be in a caloric deficit and choose say walking or zone two type of correct the other part is uh the stress factor so when i when someone's in a caloric deficit right their ability to handle and adapt to stress exercise is lower you just have less nutrients right so higher impact yeah so when i'm working with a client uh and i'm managing their stress because they're in a caloric deficit and the stress that i manage with them is exercise right how intense it is how much we do i i want the stress to be relegated to the effective form of exercise which is strength training so i don't want to take away from that by also having them do intense cardio now if i'm training an athlete that's different because we need that endurance and stamina but if i'm training the average person who's like look i want to get lean i want to look good i'm in a caloric deficit i'm not going to slap more stress on their body right in the form of hard cardio if i'm going to add stress anywhere it's going to be strength training yeah because it takes away from the strength that's a hundred percent that's correct uh then we have rucking which is um this is hiking with a heavy backpack yeah unless like again this is where it's like if if you if your job requires this right or like you're in the military or your firefighter or whatever right but other than that i think people are um they're doing this out of the thought process they're gonna burn more calories that's right which in fact like you know this creates a different type of movement pattern which now like i'm not a fan of this because of that yeah no i think this whole category that we're going over is this is the part where i think people have really been fooled is all of these things that you're about to list and go over have been marketed to people as a great way to get in good aesthetic shape that's right and it and it's just none of them are a great strategy for that and it's not the proper tool for what most people are utilizing if you're getting ready to go train for uh hiking and going somewhere backpacking uh rucking that makes perfect sense rucking's number one or maybe you're a firefighter and you need to carry gear and you need to train to be able to carry a 50 pound or military and you got to do so that makes total in fact this is where this has been adopted from is military training uh and getting these uh soldiers ready to be able to carry these heavy bags on there and so there's this idea that these soldiers are badass and they're in shape and therefore me doing this this is a great way for me to get in shape and it's just it's not the most ideal tool at all for somebody who is that is desiring a fit strong physique to get in shape and so it's just an extreme version of the weighted vest that we used to see in other words in short if you want to work out to look really good and look your best there's far more effective ways to exercise if you want to get really good at hiking with a backpack rucking is great but it is not the other one it's not the other one right next we have high rocks which by the way high rocks has been in the been in the news a little lately wasn't there a competition oh god where some girl pooped herself she did yeah and it's again ultra marathon runners and this is very common in that kind of setting but yeah she because she won and just kept carrying on how bad do you want to win is what i got yeah that's something like that that's it high rocks uh when i see high rocks i think it was an answer to crossfit crossfit light yeah so it's like crossfit with less injury potential you saw a lot of that community move over there also another you know great modality for uh stamina endurance if that is your main goal again like crossfit it's been branded in a way where people are utilizing it to get in shape to look better and it's just not a good strategy for that if you want great endurance and that's the main focus uh and and or you love the fun competition and sport of it uh nothing wrong with it here's why you should do high rocks if you love you should do high rocks if you love high rocks if you love competing in high rocks it's fun for you you enjoy it this is a sport that you love then go train high rocks if you want to exercise high rocks you should do high rocks if you love exercise to look a particular way and you want to you don't want to waste time in other words you want an effective efficient way of exercise to accomplish a body composition goal uh then high rocks is not the best way to exercise no uh it is a sport so if you want to compete in the sport then you have to train in that sport but if you want and here's now here's a challenge people will look at top athletes from sports and say i want to look like that athlete therefore i'm going to train the way that athlete does what you need to understand at the top level of all sports what you have what you have are polymorphisms that fit well with that sport so what you're going to have are people that tend to hold more muscle anyway that tend to perform well and tend to be built to do well at that sport so my best example is swimming top top level swimmers have really long torsos and really short legs and really long arms swimming all the time is not going to make your torso longer your legs shorter and your arms longer it doesn't work that way it's just they were built to swim plus they train to swim yeah and there you go now they're the best but high rocks isn't going to get you in the best looking shape but high rocks training will get you good at high rocks right essentially right right uh orange theory this one adam has experience in yeah yeah i think orange theory f45 they fall in the same category right here which is these you know circuit based weight training programs where we throw weights in there and so people believe that their strength training and they're building muscle it's just different forms of cardio especially orange theory because orange theory through a competitive element in there where they encourage people to chase the the zones yeah and every and anybody that's ever taken that class is familiar with this where you're trying to get all these points by being higher zones which is higher heart rate and so it it it encourages you to do the the weights with low rest periods so you keep your heart rate elevated so you score more points that's right and so i remember coaching and like trying to get the class to stop and rest and it was so hard especially in a class it's hard to do that one-on-one it's even harder to do that in a class setting to get people to adhere to the rest periods because they want to see they had their huge tv with their name on it with their heart rate and they're getting their points and i get more points i keep my heart rate up and so yeah it encourages them to do that now in theory uh no pun intended they the idea of the the modality was that you'd have a form of cardio and then you'd go over and you do traditional strength training it just doesn't happen it's not traditional strength training no it's it's it moves them in this round robin circuit where they go from the treadmill to the circuit training to the rower to the treadmill to the circuit for an entire hour with no stopping no real rest and that's just cardio with weights that's it here's the benefit to in my opinion for orange theory and f45 if you really love the community you're with your friends you don't really care about whether or not you're working on the most effective way for aesthetic changes or other goals you're just like i just like to go and hang out with my friends and do this thing you better be happy with you better be happy with the way you look at already is what i would say because that i can't tell you how many people come up to me after those classes and would be asking questions about losing a certain amount of body fat or wanting to change your body fat or wanting to change the way they look and i'd be like this is not the way to do it that's right this is not the the best uh way or approach to do it now if you're already in great shape or very happy with the aesthetic shape you're in and you because it will give you great endurance and stamina and it has a great community built into it and so if you love the camaraderie you love the shape you're in from it then by all means keep doing it but what i found was a majority of people wanted more wanted something else or the other flip that i see with classes like f45 and orange is because it's this uh you know repetitive movements a lot of uh joint and uh joint pain and issues so you got to watch for that because you're doing these repetitive high intensity type movements over and over and over multiple times a week and you're not doing the proper reinforcement and mobility and working in different planes and so even though they try and challenge you with different movements exercises in the in the weight training portion of this it's not enough to address all the aches and pains that people are getting uh the next one they have is the hot girl walk by the way that is great branding that is really great branding like i'm gonna go do the hot girl walk so here's what it was it was here dude it's an outdoor walk for four miles while focusing on gratitude your goals and how you're going to pursue them i mean that sounds cool that sounds great i feel like this good branding i feel like this falls more though in the last category yeah it does because this is more like this is more this is walking yeah yeah i wouldn't put this in zone two uh type of no this isn't just more movement and yeah yeah this is more walking rebranded um the this category that we just did right now i felt like is more like cardio rebranded you know orange theory f45s high rocks is rebranded as this great fitness tool or way to work out or build muscle when in reality it's just cardio rebrand yeah and by i like gratitude practices i think it's great to do sure while you're exercising while you're walking uh there's nothing wrong with it it's not this phenomenal way of working out but walking i'm a body much it's an easy form of activity to add to other more intense stressful forms of exercise so i'm a big fan i like gratitude the branding is hilarious to me i think it's great so hey by the way they have hot girl walk like uh like meetups like meetups nice you see that justice to try i mean i tried to sneak in one oh my god they're like they're really marketed like that there's a bunch of them which is which is any local over here boy is it it would be organizing a bunch of dudes like that so hard i know we didn't we we don't organize easily no if i was a single dude i'd be like showing up yeah if we labeled it the conveniently showing up this is where i'm walking this is crazy can you have one like a group of guys just giving them water yeah go hot girls are there where you where are all these at doug uh let's see here they're they're all over the country it appears i mean how do you say okay here we go nashville there's nashville uh we it looks like it's brandon you know i gotta tell you guys a little side note i love uh events like that i really do now i know most of them are marathons and i have my issues with marathon marathon training and all that but i gotta tell you i've trained clients for marathons and for events like this and the uh camaraderie the community the atmosphere is phenomenal it's great it really is it's especially when it's for a cause uh you know you see people running or doing whatever they're all trying to improve themselves and you know they connect with other people really easily through these events so it's good i love it this is interesting it's like it's done uh all over the country on the same on the same day oh so every wow is there like a virtual component to it before they go on their walk or something that's interesting i'm super fascinated by this we need a hot dude block yeah the thing about walking is uh we've all heard the 10 000 steps a day like aim for that the data actually shows it's closer to seven to eight thousand so this is where you get the maximum benefits of activity and you can do a lot of things you can do a lot of things you can do a lot of things you can do and it's not that walking is necessarily this magical form of exercise i think it's just in comparison to the average person that takes so little steps yeah that being that just moving right not moving is so bad for you that that you know walking which is a really easy form of activity has all these health benefits mainly because it's not not moving but the data shows 8 000 steps is where you get about a majority of the benefits a little bit more benefits as you go up but the majority is in that 8 000 so aim for that i i personally think i think i know why that is why is this like you know number seven or eight that's right about where the difference between like a a really active day for me or a not like so yeah you've tracked yeah so i've tried like four right so i've tracked a lot and i'm tracking a lot right now too because i'm trying to increase my steps and uh i actually have to like i have to get on the treadmill and and at least walk for you know a good solid 30 minutes or so to get to ten thousand but if i just have a really active day eight thousand i'll land between seven eight thousand same yeah and if that's just being active that's just being active moving around doing house chores yeah yeah not like versus you know a day where i just get in my car come here sit in here drive home and be set and that could easily be a three thousand and so there's this like clear difference to me it's active versus not i think most people have like a kind of a sedentary job and so us now sitting like and i think that that nails it on totally seven to eight because i couldn't relate to that oh yeah when i was a trainer it was like oh ten thousand was actually yeah yeah on accident you hit ten fifteen thousand steps with clients and so i could never relate to the average person or job with the the step thing where now i feel like i can i could easily have a day where i do twenty five hundred three thousand steps if i just go from car to thing to like that's it so like for me i can see the difference on like a seven eight thousand day it's just a relatively active day for me versus a day where i'm really said i think the the the good formula right the good formula is this there's two ways to look at cardio one is for a some kind of a performance goal so i want to build endurance i want to build stamina there's that that aspect of cardio and then the other one is just to be more active okay being more active is very good for your health endurance goals are also good for your health but it's more specific it's performance okay just being more active is very easy with cardio to add to other forms of exercise so for example if i want body composition change if my main goal is i want to be more active i want to be more active i want to look more sculpted have better shape uh to my body the form of exercise i'm going to pour my resources into or my time into the one that i'm going to i'm going to use my stress bucket up on is strength training because strength training i could target shape and build i could boost my metabolism it's super effective of course at keeping muscle and a calorie deficit helps me burn body fat and so just being more active can be added to that without compromising things like recovery or muscle or aesthetics so that's just steps right that's just steps now on the other hand if it's endurance that you want well now you're playing a game of okay how do i i balance out my strength training with my endurance training and i got to make sure i balance it out so i get a little bit of both i don't get a lot of either but i get a little bit of both and that's kind of how you would work well would you agree too that there's different ways that you feel fuel for those two different uh totally things too oh you better eat for performance if that's what you're training right if you're if your goal is stamina uh you ain't eating a deficit and endurance like you want to you want to eat at maintenance or surplus and fuel the body my goal is fat loss and aesthetics than actually being in a caloric deficit and this is why what type of movement or cardio starts to matter is because if i'm already putting myself in a caloric deficit uh i'm already kind of maintaining then that that fat burning zone i don't have to push or stress the body that hard just to continue to increase that versus if i'm fed totally different story 100 and here's the other thing too the one you enjoy is the one that you're going to do the most which is always going to be the most effective you're going to be the most effective okay period end of story like the workout that you do so long as it's appropriate of course we gotta we gotta paint that context but the one that you enjoy is the one you're going to do i don't care how great your workout is if you don't do it it does nothing for you so pick the cardio and the strength training routine that is the one that you enjoy because that's going to be the one that you're going to be doing most consistently so here's what we have we have a guide uh it's called three mistakes people make with hit programs and it kind of shows you how to use hit cardio high intensity and you're going to be doing that most consistently so it's called three mistakes people make with hit programs and it's totally free so you can download that right now you can also find us on instagram it's mind pump media we'll see you there thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted rgb super bundle at mindpumpmedia.com the rgb super bundle is available on all rgb super bundles at rgb super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to systematically transform the way your body looks feels and performs 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