What I Wish I Knew Before Buying MAPS Anabolic

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In this video I give you all the pros and cons of the MAPS Anabolic Program by Mind Pump Media. I walk you through all of the things I wish I would have known before buying the program and give you an all around review of the MAPS program AND give you a specific recommendation on whether or not you should invest in this program.
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30 сен 2024

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Комментарии : 142

@DadBodFitness 2 года назад

Question of the day! Are you going to purchase the MAPS Anabolic program? For a great recipe to help you hit your protein target check out this Anabolic Brownie Batter Protein Shake ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-LwE6zAcalXw.html

@jamestallo8949 Год назад

I am currently in week two of phase 3 of anabolic doing the at home version with dumbells, things are going well. I work third shift about 50hrs per week and have a family also, the time issue is a factor but I have made it work. Since going to three workouts per week I just split two of the workouts in half and make it four days and then complete the other on the weekend, this is just what works for me. I have tweaked a few of the excercises but have basically stuck to the program as it is written.

@DadBodFitness Год назад

Hey James! Thanks fantastic. Well done dude. That's a very similar route to what I have done. Especially recently. With your work schedule and family and all of life's other wrenches that get thrown into the mix it can make it difficult to get those workouts done but I think (and research would now argue it's better) you have taken the best approach. Splitting it into more manageable chunks is very effective. Thank you so much for sharing! All the best to you!

@heaz32 Год назад

Agreed, the foundational exercises take me well over an hour especially if I'm prioritizing rest periods.

@DadBodFitness Год назад

Right yes that's definitely hard when you're trying to make sure you are recovered 👍. Thanks for watching Nick!

@Wheniwasyoung15 2 года назад

Purchased the starter bundle (anabolic, prime, intuit nutri) at the start of this month with special they have running atm. I replaced the shrugs + calve raises + other annoying time consuming exercises with farmers walk with calve raises at the end of each circuit. I found this to be the best solution since it saves a lot of time for much of the same benefit. Additionally, changed all ab exercises to weighted variants like you to save time. Sessions generally take me 40mins with these adjustments. I think there theory is you run it through a few times to get a basic understanding of how to program then customise it to to yourself and your desired goals.

@DadBodFitness 2 года назад

Hey so glad for your input! Thanks for watching. Yep I love that idea, as I read another comment I was thinking the same thing. Farmer carry is amazing. Yep weighted variants for abs is definitely the way to go. Yeah I would basically agree I think they definitely advertise this program for beginner to slight intermediate. Definitely can be used at all stages though especially if you tweak it to what you need. Thanks for being here and all the best! Can't wait to hear about your results 👍

@markrhodes2068 2 года назад

Hey, I’ve been thinking about purchasing the starter bundle this month too.. I have a home gym with squat rack, bar, plates and dumbbells. Is that enough or do I need machines to do the full program?

@DadBodFitness 2 года назад

@@markrhodes2068 Hey Mark! Great question. Sweet sounds like you have a great set up. So I can only speak to the MAPS Anabolic program, I can't remember what all is in the starter bundle. Most of their programs have an At Home Mod and the Anabolic program does. I only have dumbbells and a bench and I only had to sub out tricep dips for tricep pressing movements since I don't have dip bars. Sounds like you have a great setup though and should be able to do most if not all of the exercises with the equipment you have. Could you remind me what else is in the bundle?

@markrhodes2068 2 года назад

@@DadBodFitness oh that’s good. I have dip bars so I should be good for all exercises. The bundle includes MAPS Anabolic, MAPS prime and the Intuitive Eating Guide. It’s 50% off in May with a code

@DadBodFitness 2 года назад

@@markrhodes2068 Oh sweet! Yeah you are in great shape then! Let me know how you love MAPS prime. That's the next on my list. I have done their webinars and they are great.

@hockeymomavalon2499 2 года назад

Just got anabolic, I'm running the pre phase right now as its summer and I'm barely home. I'm excited to get into phase 1 when school starts again for the kids. Good to know I'll need a bit more time than my Caroline Girvan workouts.

@DadBodFitness 2 года назад

Awesome that great 👍 good I'm glad this helps. Another way to do it is to break up the 2 foundational workouts a week into 4 workouts a week. Life right now for my family is chaotic so im giving that a try since im likely only going to have 20-30 minutes a day to train. Let me know how it goes when you get to the pre phase! 👍

@seppeg6035 Год назад

Caroline Girvan is great too❤😂

@shallwedad Год назад

4:17 - I agree with you on the length of the workouts. It’s been a while since I did MAPS Anabolic, but as a I recall the workouts were a minimum of 60 minutes and typically closer to the 75-90 minute mark. I think the program was written assuming you will be in a commercial gym, which maybe would help you move between exercises faster. However, I was in my home gym, and switching weights or moving the barbell to different positions on the rack takes time over and above the rest time. It’s a great program overall, though. Very well rounded and complete, and I’d recommend it to anyone.

@DadBodFitness Год назад

Hey Kevin! I really appreciate your input on this. And thanks so much for watching. Yeah in the supporting links when you purchase the program is where they indicate that the workouts it takes somewhere between 30 to 60 minutes. And also on the podcast did mention that as well. But yeah I'm with you that they are typically closer to 75 to 90 minutes. For sure again, I agree with you it's a super great program and I absolutely recommend it, it's just helpful to figure out how to fit into your life when things are so busy. Yeah that's an interesting perspective you have. I work out from home and I always see that as a benefit for speed, because I can very easily shift things around, and I also work right now solely with dumbbells, so I'm not dealing with shifting plates around. I would always assume you might run into issues at a gym because all of the equipment that you might need might not always be free right when you need it. But, having never worked out in the gym, I can't say that for sure. All the best to you Kevin and thanks for watching!

@bensonvong 7 месяцев назад

Complete opposite. It takes longer in commercial gym because the equipment might not be next to each other and some racks/bench might be full. It is much faster to setup in a home gym assuming you have the right equipment. I think it is 60 minutes if you do like 1 minute rest. But as you get stronger and weights get heavier, that is not enough. So for a beginner, 60 minutes might be enough while intermediate lifters will take 75 minutes +. Also, they might be expecting you to superset some stuff if you are press for time. Like you can superset 5 sets of decline sit up with the calf raises. That will save 5-6 minutes right there.

@DadBodFitness 5 месяцев назад

Yeah absolutely I've definitely run it with supersets before to save time. Makes a big difference. Yeah you make a really great point for beginners who aren't lifting as heavy and aren't trying to recover as much from such a large load. Thanks for your thoughts Ben!

@nathanplumridge8795 11 месяцев назад

Totally agree on the time for each session. Even supersetting some things and not wasting a second in the gym, there's no way I can get those sessions under 60min... too much volume for the smaller muscle groups

@DadBodFitness 11 месяцев назад

Hi Nathan! Thanks for your input and yes I definitely agree. Supersetting makes it faster but it is still difficult to get it all done within that hour. I do still love the program but an 60+ minute workout is hard for me to do right now so I often split the workout in half and run it 4-6 days a week instead of 2-3 days.

@nathanplumridge8795 11 месяцев назад

Yep good approach. I love Old Time Strength for that reason. It's totally doable getting 3 x 60min sessions in without having to superset or stress and rush! Thanks for your reviews, helpful.@@DadBodFitness

@DadBodFitness 11 месяцев назад

@@nathanplumridge8795 Dude yes absolutely man! Old time strength is definitely a great program...as much as I thought I wouldn't like it I'm enjoying it. Thanks man!

@nathantjelmeland3197 2 года назад

THANK YOU for normalizing how busy parents are! Everyone I talk to about the trigger sessions has told me I need to reevaluate priorities. Great program but time parameters aren't realistic.

@DadBodFitness 2 года назад

Hey Nathan! Oh my gosh absolutely, there is never a dull moment for sure and it's very hard to get a large chunk of time to be able to train especially if family is One of your top priorities. There's no way I'm finding an hour and a half or more of time to go to a gym to train. Yep I'm definitely with you on that, I've definitely had to tweak it to make it more manageable. I've actually been trying to re-structure my work hours and so I'm no longer going to be doing an entire session all at once. I'm going to be splitting the work out in half and just training 5 to 6 days instead of three days. But trying to make a 25 to 30 minute workout happen is a little easier. I'll see how it goes! Thanks so much for watching and all the best to you!

@CapnDavidMorgan Год назад

I bought anabolic but never even went through it because of the time commitment as a new dad. Maps 15 doing the advanced version with my home squat rack and barbell has been awesome

@DadBodFitness Год назад

Hey David! Congrats man!! Parenthood is crazy hard but nothing is more rewarding. Yes I totally understand that. Maps 15 is a very interesting layout and I like the way that they built-in. Small workouts for consistency. Definitely makes it very attainable. I'm glad that's worked for you well. If you ever did want to try anabolic what I would just do, and have done myself, it's just breaking up the workouts in 20 to 25 minute chunks. Basically splitting each work out in half or sometimes a little more. I'll run it by doing one to two sets of each exercise, or even just doing have the exercises. It made it way more manageable when I have less time or when sleep is hard to come by. Thanks for watching David! How's fatherhood so far?

@qa054c Месяц назад

@Dadbodfitness - I'm currently on Phase 2 week 3 of MAPS Anabolics. Just curious, have you substituted any of the free weight exercises with machine exercises?

@DadBodFitness Месяц назад

Hi Abdul! Mmm good question. So I don't have access to machine exercises simply because I only train from home. But you certainly could swap them out. They both have value, although I would argue in an overall sense free weight exercises would be more properly like they do in maps anabolic. See ya for instance if you wanted to swap out a bench press for a machine press you certainly could, I would just make sure to rotate to the freeway exercise occasionally so that you're getting the variation of stimulus. Let me know if that helps or if you have another exercise you're looking at swapping out!

@Randy_Batswinger 6 месяцев назад

Music is a bit loud.

@DadBodFitness 6 месяцев назад

Hi Charlie! Thank you for the input I appreciate that. I will definitely take care to avoid that in the future. This in an older video so hopefully I've improved on my videos since then. Thanks so much for watching!

@proudmisfit4405 2 года назад

i love James Grage and band training. really good. my joints feel healthy, i am getting stronger mind muscle connection and glad i can train anytime and keep time. would love to hear such a review. love your objective outlook. subscribed

@DadBodFitness 2 года назад

Hey Proud Misfit!! Thanks for watching. I haven't heard of James Grage yet but I will definitely check him out. Thank you! Yeah bands are great and super versatile. Right?! That makes all the difference. I just don't live close enough or have the time to make it to a commercial gym. What type of review are you looking for? Do you mean a review about a James Grage band training? Thanks for being here, I appreciate it! -David

@proudmisfit4405 2 года назад

@@DadBodFitness would just like to hear your perspective. he has been in the industry for a long time and in 2019 transitioned to training exclusively with bands.

@proudmisfit4405 2 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2ideUSf-hBw.html here's a recent video of his.

@DadBodFitness Год назад

Hey Proud Misfit! Sorry I missed this! Yes I have seen him before now that you mention him. Once I saw the video I absolutely recognized him. Bands are amazing. I love them alot. I'll have to check out one of his programs.

@ho2673 2 года назад

It helped me so much one of my fave programs.

@DadBodFitness 2 года назад

Hi h o! Sweet! That's awesome it is a good program. I've run it multiple times through. What was your favorite aspect of it?

@TechNerdGamerDad 8 месяцев назад

I’m currently in phase 1. I’ve always done bro splits but full body with those trigger seasons is really superior on recovery when you go ham on those those but still have some sort of pump On the trigger days. For someone who’s busy this is a good workout. I’m doing the home variant. Overall good program

@DadBodFitness 8 месяцев назад

Hey Carlos! Thanks for watching. Yes its definitely a big difference moving from bro splits to full body. I would definitely argue it's much more effective. Yep I have always done the home variant as well. Thanks for your input Carlos! David

@yeahna Год назад

It does take an hour to finish. Took me a week or so to figure out but would look something like this: superset Standing Calf Raises (5) Weighted Pull-Ups (3) Barbell Shrugs (2) superset Weighted Decline Sit-Ups (5) Barbell Curls 2 sets, (2) Barbell Skull Crushers (2 theres reall no reason to rest between each sets after you do the first 3 exercise of each phase because of targeting different muscles (calves and pull ups) (shrugs and situps). alternating each set. So 1 set of calves no rest 1 set of pullups calves would be rested by now so basically repeat until all finished the moved onto next pair. Once I did that workouts were 1 hr on the dot. I did get this idea from the MAPs guys themselves when they addressed that people were having trouble sticking to the timing. it works out perfect because calves is 5 sets then pull ups and shrugs together is 5 sets. Then situps are 5 and curls and crushers are 4 so your muscles get to rest even though you havent really rested in your workout. Youve just started training a different muscle in turn resting the last group of muscle. If my heart rate gets a bit high usually 30 seconds is enough every now and then.

@DadBodFitness Год назад

Hi Harley! Thank you so much for dropping that comment. Yes you are absolutely right, if you run them like supersets it definitely saves time. I do that for most of my workouts because time is always an issue. There have been points though where I really try to focus on lower reps for more strength with longer rest periods, and for those I typically try to just do straight sets. There is definitely value to doing both but for sure the supersets make it more attainable. Thanks so much for sharing that for everyone!

@thomassutton679 Год назад

How would you recommend progressive overloading when running this? Were you increasing weight week to week? Did you have to drop weight back when starting a new phase?

@DadBodFitness Год назад

Hi Thomas!! That is such a great question! It can really depend on a lot. Ultimately what I do is try to increase one rep each time I do the same workout. So if I'm doing the 2 foundational workouts each week, that means about 1 rep increase in ONE set each week. If I can't increase a rep I just try to improve my form, or slow down the movement, or add a pause rep. I then measure my progress over the 3-4 weeks for each phase. Once you max the rep range they provide for the weight you are lifting then you can increase the weight. Then yes I do drop the weight when I change phases because you will have to to hit the rep ranges. Then for each phase you track your lifts and compare only to your last workout in that phase. Does that help? Thanks so much for watching Thomas! I appreciate you

@rogeriahetrick2511 2 года назад

Thank you so much for your video! It seems that both The Anabolic and the Aesthetic programs require access to the gym?! I workout from home so I only have some weights, dumbbells and bands. Also I have very little experience with resistance training. Would you say it is doable or should I go to their Maps anywhere or maybe the Symmetry one? Much appreciated!

@DadBodFitness 2 года назад

Hi Rogeria!! Awesome good I'm so glad this was helpful. Yes both of the programs are built for gym access however I'm pretty sure almost all of the programs have a Home mod that they built in after Cove it happened. So I can tell you specifically that the Maps anabolic program does have a hole modification. That's the program I run because I'm the same way, I only train from home and have a adjustable bench and dumbbells and resistance bands. There's only been a couple moves that I've had to modify. I think for the hallmark they still include dip bars, which I didn't have for a long time (just recently got a squat rack that had them). Sell four the exercises involving the dip bars I would just substitute in a military bench press, or tricep push-ups, or tricep dips on the bench. Pretty much everything else I was able to do with just my minimal at home equipment. I think they should be on amazing program to start with for sure and if you have very little experience for the resistance training I would definitely run through their pre-phase foundational workouts first. That'll give you a great base with which to grow from. As for the maps anywhere program and the symmetry, I haven't gotten those yet but I'm confident they're solid programs as well. They are definitely something I'll be looking into in the future. If you have about 1 hour to train two times a week Then I would definitely go with Maps anabolic

@rogeriahetrick2511 2 года назад

@@DadBodFitness Thank you so so much for all the information. I saw that they have a promotion going on right now (24 hrs only finishing today, I think) so all the programs are half off with a 30 day money back guarantee. I will definitely take advantage of that. 🤪 The map anywhere is too basic for you, I think. Ha ha ha and it is only a 4 week program. The symmetry looks interesting but it is one of the most expensive programs and maybe a bit too advanced for me. I will follow your tips. Best regards all the way from Kuwait!

@DadBodFitness 2 года назад

@@rogeriahetrick2511 Oh my gosh you are so welcome! Thanks for watching, I really appreciate it and I'm so glad I was able to help. Awesome yes that's how I originally got Anabolic. Ok yep perfect sounds good I think you are making the right choice. All the best! -David

@stevenespinoza7735 10 месяцев назад

i watched a video where mind pump guys say 20 minute workouts 6 days a week is enough to get great results, thats the rout im gonna take

@DadBodFitness 10 месяцев назад

Hi Steven! Yeah absolutely dude. Especially if getting into frequency and consistency is hard for you I'm absolutely a fan of very short workouts every day. Definitely give it a try and listen to your body and see how it feels. Thanks for watching Steven!

@maxhageman3467 26 дней назад

Who wants to share the anabolic program with me 😅😂

@DadBodFitness 24 дня назад

😄. Well if you want a close second (although I am a bit biased) I do have a free full body program that is built with a similar flow and volume to the Maps Anabolic program. That program as well is adjustable to your recovery load as well. Here is the link to grab that bit.ly/dbfitnessfullbodyprogram

@jessicawebb5636 Год назад

Does maps anabolic have mobility, warm up, or cool down?

@DadBodFitness Год назад

Hi Jessica! Great question but no maps anabolic does not include a mobility, warm up, or cool down. The reasoning for this is because individuals are going to differ so much with how they should warm up based on what mobility issues they're suffering from. So that's why they recommend purchasing maps prime which is going to be optimal for a warm-up. That's a program I haven't yet purchased but I definitely want to. I'd be more than happy to do a review on that once I get it. Honestly, for cool down you could really do anything that's helpful for you. Just a Light walk could be helpful. Honestly for me I don't even have time for a cool down so I have to just jump right into my day. The way they lay out the program a cool down isn't even really necessary. If you need some ideas for mobility/warm up, I'd be more than happy to give you some ideas as well.

@greatmoustache8731 2 года назад

Thanks for the overview of the program, looks interesting! I probably won't purchase it, as I have things I'm doing right now, but I'll have it on my list as a just in case.

@DadBodFitness 2 года назад

Absolutely! Yeah like I said I think overall it's a good program but there things that need to be considered. Very cool dude well thanks for watching and all the best 👍

@andrewjones_fitness 10 месяцев назад

@@DadBodFitness Have you done any programs that you have found to be superior? I know it comes down to individual yadda yadda, but you know what im saying...

@DadBodFitness 10 месяцев назад

@@andrewjones_fitness Hi Andrew! I'm so sorry I missed this. So I have also done Jeff Nippards minimalist program but I can't say I like it better than Anabolic. I still love how anabolic is laid out more and its more easily done from home. Beyond that I can't say that I have yet come across another program that I have liked as much. A great resource for that though is Lifting Explained. He is a channel focused just on program reviews. But again like you said alot of it comes down to lifestyle. I find most reviews don't help me because I'm a dad and their criteria for reviewing is MUCH different than mine.

@outpost31737 8 месяцев назад

I've almost completed MAPS Anabolic. I have to say that I don't think its enough, you're only training 2x per week for the first two-three weeks.

@DadBodFitness 8 месяцев назад

Hi Jeremy! Yeah I can understand you feeling that. Ultimately the volume that is optimal for the best muscle growth is really going to depend on each individual. Depending on your stress levels, sleep, recovery ability, and a bunch of other factors 2 days a week can actually be more optimal than more training for some people. Super glad to have you watching and I so appreciate your comment. How do you feel after having almost completed the program? David

@outpost31737 8 месяцев назад

@@DadBodFitness I feel great but the results are underwhelming. I'll repeat the programme but add foundational workouts x 3-4 per week👍

@DadBodFitness 8 месяцев назад

@@outpost31737 Nice man that's a great way to adapt it to your volume tolerance!

@CapnBud15 Год назад

Loved the review! I bought the program and the first thing I noticed was, like you said, A TON and of trap work. Might cut that down to save the time. Thanks for the video bud!

@DadBodFitness Год назад

Hey CapnBud thanks so much for watching and for your feedback! Yes it's a great program and I definitely had the same thought for sure. That's absolutely a great way to approach it

@supersizedsam5116 2 года назад

hey Dadbod, i have just completed my first go through of the anabolic program and i am looking forward to cracking a second go around, i am just wondering what you suggest in regards to a break? do you think it would be advantageous to have a week off the gym or go straight back into the new phase?

@DadBodFitness 2 года назад

Hey Sam! OK awesome that's great. How did you like it? So my first question would be how long have you been training? If it's less than two years, I would just start right back in to phase 1 of the anabolic program. Start with trying to progress beyond the numbers that you hit in your last week of that phase one. Hopefully that makes sense. If you have been training for more than 2 years you could do a deload, and cut your volume or the amount of weight you are lifting in half. But I would only do that if you are feeling aches and pains or just fatigued. Or more importantly if you feel like you are plateaued and your numbers aren't going up. Otherwise I would stay focused 👍😁

@supersizedsam5116 2 года назад

@@DadBodFitness cheers for the reply mate, yeah I’ve been training now going on easily ten years on and off so I’m pretty knowledgeable and well versed in lifting as a whole, I’ve never attempted a de load week so what would this look like? Same workout same rep ranges but cut the weight be what 50%? I’m feeling pretty sore after my first go through I’m pretty strong so be doing decent weights and my body is taking the tole, although my numbers haven’t taken a massive plateau as every section I’ve added weight to my lifts! Thanks in advance for any help

@DadBodFitness 2 года назад

@@supersizedsam5116 Oh sweet dude that's fantastic! Yeah you could do it a couple different ways. You could just take the anabolic program, do everything the same but cut down to half of the training sessions that you were doing before. OR the way I prefer to do it (just feels better in my opinion and keeps me moving and I like to workout) Take the program, run it the same, but whatever weight you were doing for a particular lift, drop the weight to about 50-60% of what you were doing....BUT make sure you still do the same number of reps. Don't try to do more. For example: Let's say I was doing DB chest presses with 60lbs for 10 reps...on my deload week I'll do 30 or 35lb dumbbells aty 10 reps instead. Sweet that's awesome that you are continually making progress! If that's the case I wouldn't spend too much time deloading. You could probably do it for like 3-5 days, allow that to help your body recover from soreness and fatigue and jump back into the program as usual. Thanks for watching man I appreciate you!

@yiann83 Год назад

Awsome work out finishing last week today and had awsome results

@DadBodFitness Год назад

Sweet!! That's fantastic! Yep I agree it's awesome to see clear strength results and improvements. Thanks so much for sharing! All the best and thank you so much for watching 👍

@skitribe1634 2 года назад

Do you have any suggestions as to other programs that you’ve done?

@DadBodFitness 2 года назад

Hi Ski Tribe! Thanks for watching. Yes, although I mostly do my own programming, I have done a few others. I have done alot of Beachbody workouts and for a while enjoyed their Body Beast program. It's not the best in my opinion but worked well for me starting out. They do body part splits which research has shown isn't as effective but it was still a good place to start. I have also used Sean Nalewanyj's program that he offers for free. It's a solid starting program to build muscle and has all of the essential exercises. I didn't do much work with it myself so I can't say much more than that but you can't go wrong with it. Now I haven't purchased more MAPS programs yet but plan to. What I would recommend trying first is probably the MAPS Symmetry program. I haven't done it yet but I see massive value there and as long as I can tweak it to fit my schedule, if need be, I can see that be a tremendous help. I hope that helps! David

@skitribe1634 2 года назад

Did you do the advanced schedule or normal schedule?

@DadBodFitness 2 года назад

Yeah great question! Since I had been training for over four years at the time I did the advanced schedule so I ran the foundational workouts 3x a week.

@Tarzan5154-l3h Год назад

Have you tried their 15 minute program?

@DadBodFitness Год назад

Hey Johnny no I actually haven't yet but I have listened to almost all of their podcasts on it and it's one I'm going to pick up soon cause I would love to be able to recommend it if it's super effective. Which I'm inclined to think it is

@Tarzan5154-l3h Год назад

Hi what program would you recommend for a busy dad with dumbbells. I have heavy dumbbells. Trying to get strong and recomp.

@DadBodFitness Год назад

Hey Johnny! Thanks for watching. Yeah I hear you man that's been my life for the past six years. Dumbbells only along with some resistance bands. I would say the home mod with MAPS Anabolic is great if you have enough time to get the workout in. If not you can try running the program 4 times a week and doing half the workout one day and the other half the best day. Or split up the sets between days. I also have started Jeff Nippards Essentials program which is pretty good but it is geared for working out in a gym. I just adapt most of the exercises for at home with dumbbells. Let me know if that helps!

@Tarzan5154-l3h Год назад

Thanks a bunch. That was a very descriptive reply. Appreciate you.

@DadBodFitness Год назад

Hey Johnny! You are so welcome! I'm so glad it was helpful. Never hesitate to reach out if you have any other questions or a video you would like to see. All the best 👍

@Fleed907 2 года назад

Are the trigger sessions necessary? I have limited space and time as well. I can afford 20 minutes a day for 4 days a week. Rest is robbed by the wife and kids! I am also not sure how to spread the program over my 4 days. Any tip 🙏🏼?

@DadBodFitness 2 года назад

Hi Dyski! Such a great question. I have struggled to fit them in as well. On my non-training days I usually only get to do 1, maybe 2, trigger sessions for like 5-6 minutes. Are they necessary? I mean no, technically nothing is necessary. It's just a matter of what you really want. If you have 20 minutes a day for 4 days a week that's AMAZING! Stick with that if that's all you can do for now. You can always add trigger sessions later down the road. Or if you are feeling unusually sore the day after your workout, just do a session first thing in the morning before any one is awake (that's my secret lol) and then one after the kids are in bed. You can even just do only 3 exercises for one set. That's maybe 3 minutes. Yeah as for spreading the program what I would do (and actually have been doing lately) is splitting the workout in half. So you could either run through one whole foundation workout and only do half the sets. Then the next workout day you could do the same foundational workout but do the rest of the sets. OR you could literally half the exercises, then do the rest the next workout. I prefer the first option I gave you because then you are really optimizing by hitting EVERY bodypart more frequently which has been shown in research to be far more effective. Thanks so much Dyski! Let me know how it's going for you! I would love to hear! David

@Fleed907 2 года назад

@@DadBodFitness Thanks David for your thorough reply. I feel we are in the same boat as fathers. I barley have time for myself due to work and kids and family commitments. I also tend to eat sweets and empty calories food when kids stress me or see myself failing to commit to workout of fitness routine. it is like continuous struggle.... Many thanks again for your tips :)

@DadBodFitness 2 года назад

@@Fleed907 AHHH oh my gosh yes! Just the other night, my wife and I FINALLY got the kids down to bed. What did I decide to do??? Go downstairs and eat plan frosting just cause I wanted something sweet. lol Yep I totally get it. For me it's been a slow process of slowing changing habits, putting into place a system that allows me to stay on point EVEN when I have nights where I randomly decide to eat a bunch of frosting. 🤣 Absolutely I'm so glad to help!

@MP-yh7jv Год назад

I never understood why people skip the workout if they miss a day. I always just do it the next time I am in and progress that way. It may offset you through the week but I never cared. You always get to those muscle groups next and don't have to worry about missing them. Just off a day or two. I set my programs up so I go through the whole program until it's done. If it is supposed to be 6 workouts a week on a push pull legs and I miss a day or two they roll into the next week and maybe instead of an 8 week program it turns into 8and a half or 9. If you aren't prepping for meet or something on a specific schedule I don't see how it matters.

@DadBodFitness Год назад

Hi M P! Thanks for your input on that. I have usually been the same way for sure and I think if someone chooses not to do a full body split your recommendation would be the way to go. Either way though that is why I love full body cause it never matters for me since I end up having to shift my schedule alot with all the chaos of my family life 😆

@Randy_Batswinger 6 месяцев назад

What's "Phasing"?

@DadBodFitness 6 месяцев назад

Hey Charlie, so the idea of phasing is just a change in the program. Typically, with Mind Pump's MAPS programs every 3-4 weeks they change the reps, sets, and rest periods. When you phase the workouts your can improve muscle building by changing the stimulus slightly to train a different aspect of muscle breakdown.

@HellenicWolf 2 года назад

Thanks man, good analysis.

@DadBodFitness 2 года назад

Hey Jason! Absolutely man I'm glad it was helpful 👍👍

@DadBodFitness 2 года назад

Thanks so much for watching

@HellenicWolf 2 года назад

@@DadBodFitness nice music, nice effects, nice editing. Good work overall, + a funny name you have there. Keep going man.

@DadBodFitness 2 года назад

@@HellenicWolf 😄 Hey Jason thank you so much man that means ALOT! I really appreciate it.

@stinkyham9050 8 месяцев назад

I just started phase 1 and I'm not really liking the program. To be fair I am comparing this to multiple split programs that a personal trainer put together specifically for me. I have an hour a day 7 days a week I can workout but not 1 minute more for any session.. Anabolic is well over an hour well an hour for a session and I even shorted the breaks to 2 minutes. I don't get a sense of accomplishment or any pump from the workouts. Also doing banded "trigger sessions" makes me feel like a stressed out house wife on a bowflex infomercial. I like the mind pump guys and listen everyday but for people that enjoy lifting weights you may want to look at a different program.

@DadBodFitness 8 месяцев назад

🤣 that is too funny Paul! "stressed out housewife on a bowflex informercial" 😆 I hear you in regards to the timing. They are long workouts. Yes definitely depending on the trainer a personalized program is definitely going to be better. I just love full body and it's more optimal for my ability to be able to recover. If you have 7 days a week that's cool, just be sure you are not over training. I really enjoy the trigger workouts for the recovery benefit. I'm glad you know yourself enough though to recognize what you like in a program and you are right, the anabolic program is more geared towards a general audience and not a fitness fanatic's. Thanks so much for watching!

@michaeljohn3058 Год назад

I own anabolic and no where have I seen 100 reps of abs.. the highest reps I’ve seen is 20 for abs. And if you get the no bs six pack by them it’s even less. Also the programs are meant to be changed and modified for each person. I sub out shrugs for other exercises, and to cut time I don’t wait 3 minutes between sets for arms or accessory work. Just the big three lifts get the 3 minute rest.

@DadBodFitness Год назад

Hey Michael! Thanks so much for your input! Yes, that's a great point that they highly encourage adapting the program for your own needs. I love your idea of subbing out shrugs for other exercises. And I have also done the same thing to try to cut time. I've definitely run the program before focusing more on, the three big lifts and having enough rest time for those and less sun arms. But eventually in order to make progress even with the isolation exercises, you do still need a good amount of rest. But I still think that's a great way to cut time! As for the hundred reps of abs, yes it's in the phase II foundational workout #2. They have you do body weight decline sit ups for three sets, 30-100 reps. All the best, Michael, and thank you so much for watching!

@TaraT522 11 месяцев назад

I’m in week 3 of the pre phase at home anabolic. I’ve been lifting almost a year(heavier), so really I could do more than two days for the foundational ones.. but I’m just following it the way it said. I am doing dumbbells although I have a bar set up ..

@DadBodFitness 11 месяцев назад

Hi Tara! Thanks awesome. Have you been seeing success with the program so far? Yeah definitely start with less cause you can always add more. Less is more though! Yep I have only ever worked with dumbbells at home and you can make HUGE progress with just dumbbells.

@craigford3711 Год назад

My wife just purchased the program, she has not received her password to access it. Was this a problem for anyone else?

@DadBodFitness Год назад

Hey Craig! wow that's strange! That was definitely not my experience, but their customer service was great. So I would definitely reach out to them and I'm sure they can straighten it up. Thanks for watching and all the best! Hope you guys love the program.

@rubenmatossoto6801 Год назад

The guys of MindPump look like they lift weights. You dont.

@DadBodFitness Год назад

🤣 You're funny Ruben. Regardless, thanks for watching and even if you think that hopefully you found something helpful.

@swingking83 2 года назад

That’s actually false about the abs. Slow twitch muscle like the abs need more reps. 15+ they respond better. That’s scientific. Fast twitch respond better to lower reps.

@DadBodFitness 2 года назад

Hey man thanks for watching! So that's actually a really good thought that you bring up and I know a lot of people don't consider that. So that's awesome that you're thinking in those terms. What's interesting though is that most studies have shown that almost every muscle that we care about developing has an almost even split between slow twitch and fast twitch muscle fibers. With the exception of maybe the Calves. So with that research it makes sense to train both with lighter weight and higher reps, and lower weight and lower reps. On top of that there's other research that actually shows that slow twitch muscle fibers can actually respond well to both types of rep ranges, and the same goes for fast which muscle fibers. Check out some of the information that Jeff Nippert has put out. His main focus, as you might know, he's diving into the most current research and he looks into this. I'll link the video I'm referring to in the next reply. Either way though I am more than happy, and do, Train abs sometimes up to 25 to 30 reps a set. But that's still far from getting all the way up to 100. Being somewhere around 15 to 30 will still give you that same response with a higher upset, so I don't think the argument holds up. Thanks so much for jumping in the comments!

@nicholasingratta423 2 года назад

Ya I don’t see a benefit of going to 100 ab reps besides a sore lower back 15-20 will give you extremely similar results without getting all other muscles in your body activated plus it’s a lot of diet

@DadBodFitness 2 года назад

@@nicholasingratta423 Hey Nicholas! Yep I'm with you. For me its just SO MUCH time spent on one movement when I agree with you (and so would the research) that 15-20 reps is great. Right diet has almost all to do with it, but developing your abs can definitely help accentuate them. Thanks for watching Nicholas!

@michaeltraikos296 Год назад

I don't know why you think it takes longer than 60 mins. I found the strength phase was around 45 mins and the hypertrophy phase was closer to 60 mins. I think you're rest breaks are too long, my friend.

@DadBodFitness Год назад

Hey Michael! Thanks so much for watching and I appreciate your input from your experience. Lol no my rest breaks are actually not too long, I don't have the time to spend on long rest breaks so it was a stretch for me to even do the 1 to 3 minute rest for the strength portion. Are usually do a lot of super sets with max one minute rest in between sets. And I actually run my workouts with a stopwatch to make sure that I was staying on track. My wife also did the program and she found the same thing as well. Were you staying towards the shorter end of the rest periods for the strength phase?

@michaeltraikos296 Год назад

@@DadBodFitness Yeah, I am running Anabolic for a second time. I am staying closer to the shorter rest periods, unless I find myself winded or needing to catch my breath. Maybe it's also because I'm super-setting the bi/tri exercises and abs/calves, which saves time and doesn't tax me since they're different parts of the body.

@DadBodFitness Год назад

Ah Michael I'm so sorry I missed this! Oh gosh yes I totally hear you and that makes total sense. Really great idea to superset and can definitely make a difference for time. I used to do a lot of supersetting but stopped when I started MAPS Anabolic just to Cary up my training stimulus. But I've definitely been doing that more lately cause time is shorter now with baby #4 who is 4 months old and likes to wake up really early when I train lol

@stallion18 2 года назад

Great video! Glad you got rid of the loud annoying music in the background!

@DadBodFitness 2 года назад

Hey stallion18! Thanks so much for watching, so glad you enjoyed the video and good I'm glad the music was a much better balance!🤣

@DVFHAFYT Год назад

I had a little baby brotha! and he was perfect in every way!

@DadBodFitness Год назад

🤣 I have no idea what that means lol but thanks for watching!

@stinkyham9050 8 месяцев назад

It's a Mad Max reference @@DadBodFitness

@DadBodFitness 8 месяцев назад

@@stinkyham9050 NICE! I'm clearly not a Mad Max fan lol

@Inty6 2 года назад

It's decent for people that have no knowledge of training and adds in those "time-wasting" isolations because it helps sell programs. People want "abs, traps" etc and it looks like they are adding more specialization. Lots of under-educated people wouldn't see much value in it if they focused just on compounds - and I think that's fine from the MindPump guys from a business perspective. They often talk about customizing things, changing things around, different exercise choices etc. If you're more clued up on how to train then using their programs as a base or a methodology, rather than a gospel that you must follow then it stands up against any other. I personally would never follow it 100% but I like to think I listen to the podcast enough and absorb enough information from all over the net to make my own mind up on some things.

@DadBodFitness 2 года назад

Hey Bob! Thanks so much for watching and I appreciate your input. I definitely agree with you about customizing programs and tweaking things to your own personal needs for sure. That's definitely something I have done and I would recommend other people to as well once they have a good grasp on solid programming. I would disagree with you though I'm calling isolation moves time wasting. Studies have shown that's definitely not the case. Now if someone is super tight on time and they may be only have 20 to 30 minutes to train 2 to 3 times a week then maybe I would minimize the number of isolation moves and focus on compound movements. But in the situation of this program and I think the isolation exercises are well placed. Occupying only roughly 10-15% of the total workout. Thanks so much for your input! I appreciate your thoughts.

@Inty6 2 года назад

Sorry I didn't mean to imply you were calling the moves themselves time-wasting, just that it added too much to the workout time. There is an argument though that a complete beginner shouldn't be worrying about stuff like that straight away and the volume could be a deterrent to their discipline to go to the gym. I actually think that when people are doing the 2-day version of the programming, they should be suggested that if low on time and it suits them, they can use a 3rd day to get those isolations in as long as there's a rest day in between. I've been going to the gym 4x a week for 3-4years now and all those exercises on one day would intimidate even me. ;)

@DadBodFitness 2 года назад

Oh ok yes absolutely that makes total sense. Yes I would definitely agree with you 100%! That's a great approach 👍

@healthyconscience6377 2 года назад

I just did the first day of Phase I. I agree with what you said about the time.. I had an hour to do it, and I still had to come back later to finish the last 2 workouts.

@DadBodFitness 2 года назад

Hey Nikolai! Thanks so much for watching and letting everyone know what you are finding as well. Yeah it is a bit of a bummer. I still love the program but its hard going into it thinking it would be around 30-60 minutes and then not being able to finish. Looks like we have similar situations with kids and time is of the essence! It's hard to come by 🤣🤣 All the best!

@healthyconscience6377 2 года назад

@@DadBodFitness yeah for sure. I'm sure im going to like it, and the fact it's only 2/3 days a week makes it manageable I hope haha. I was actually intrigued most by the trigger session concept.

@DadBodFitness 2 года назад

@@healthyconscience6377 Yes absolutely! So true. Yea the trigger sessions are great and I really do enjoy them. I especially use them right before I have to sit down to work on a computer. Boosts my productivity and that's actually backed by research which is cool.

@마인드셋이전부이-g1z 2 года назад

Thanks for the review bro!

@DadBodFitness 2 года назад

Absolutely! So glad it was helpful. All the best to you 👍

@limitisillusion7 2 года назад

You guys buy programs? Lol. If you want to support a content creator, do it by all means. But why would you spend time listening to fitness podcasts and learning about strength training if you're just going to follow a program anyway. The great part about educating yourself in the fitness space is you can program your own workouts. I didn't learn all this shit to not use it.

@DadBodFitness 2 года назад

Have you ever tried a program someone else with years of experience and training out together? For years I have written my own programs. Absolutely I'm with you man. I love learning about it all and creating my own. But if you have never tried a professionally put together (well constructed with proper volume) program then I think you would learn a lot by doing so. I agree with you but I think we would all be missing something in our education by not learning from others programs and trying to change things up. All the best man and thanks for watching!

@Webslinger760 2 года назад

Because even though I get information form them, I'm someone who needs a structured path to follow as I wouldn't "create" my own program effectively.

@DadBodFitness 2 года назад

@@Webslinger760 Well put Michael! I think most people probably are in the same boat as you. It takes practice and alot of experience to write a really effective program for yourself and it can be nice to jump into something that you know will get you results and has been tried and tested with others. All the best to you 👍👍

@koryarnold8333 2 года назад

Im headed into my second week of phase 1. So far I like it and find the minute and a half rest to be challenging given I have been doing the eight rep scheme in my lifts for over a year. Looking forward to phase two and getting my squat stronger.

@DadBodFitness 2 года назад

Hey Kory! Thanks so much for watching. That's awesome I'm so glad you are enjoying it. Now do you find it challenging to wait the full rest time during the strength phase? Or is it more that you are still feeling fatigued after a minute and a half?

@mikekelly8328 2 года назад

Lol this dude is a joke. Trying to find anything to say negative about a great program. 100% a better program than his dude could write him self

@DadBodFitness 2 года назад

Hey Mike! Thanks for watching, although your reaction is really surprising. There are pros and cons to everything and I'm simply breaking down the experience that I have had with the program as a busy dad with very little time to train. I'm not "trying" to find something. It's just what I found. But I literally said the bottom line is that it's a great program. It's unclear to me why you seem upset. All the best to you 👍

@treehugger0105 Год назад

Written like someone who didn’t watch the review or just tries to get a rise out of people for delight. Either way,find a better use for your precious,limited time on this earth.

@thecuz2798 Год назад

I love listening to mindpumps podcast because it's entertaining but honestly most of their content is for newbies and most of the people who follow their programs don't even look like they have ever even seen the inside of the gym.

@DadBodFitness Год назад

Hey The Cuz! Thanks for watching and yes I'm with you. I now do enjoy listening to them for entertainment value too. As for your thoughts about their content I don't know as if I would say that. They get into some pretty deep subjects. They have occasional episodes that are more geared for people new to lifting but they do bring in a lot of science and deep discussions taking topics much more in depth than a typical new gym goer would care to know. All the best to you!!

@ArrogantBaSStard Год назад

Have you compared the starting strength program to this program?

@DadBodFitness Год назад

Hi there! Thanks so much for watching and yeah that's a great question. I actually have not compare the two. But that's something I can definitely work on. I know from my minimal understanding of the starting strength program that it's more of a powerlifting focus. Very minimal movements, but absolutely focused just on building strength with the core compound heavy lifts. Maps anabolic has a strength component in there where you're lifting within the 1 to 4 rep range, but only for one phase. And then there's a focus on more of a bodybuilding style approach to lifting, and they definitely include a lot more various types of exercises. I think they both have value and strengths with what they offer.