2178: The Truth About Renegade Rows, Using Dunphy Squats to Improve Barbell Squat Depth, How Priming Improves Workouts & More

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: If you fix your sleep before diet and activity, you'll get the biggest impact in the shortest period. (1:37)

• The impact and commonality of mold damage. (25:16)

• Poetic justice. (33:25)

• Science Corner with Sal: Genetically Modified Silkworms. (36:51)

• The ideal female body through the decades. (38:04)

• "Oh, you got Vuori on." (41:24)

• Shout out to Roman Reigns. (43:28)

• An interview with Michael Chernow on the newest flavor collaboration with Mind Pump and Kreatures of Habit. (44:32)

• #Quah question #1 - I've seen lots of content trash-talking renegade rows. People say to either do a row or a push-up/plank. What is the value in including them in a workout? (52:55)

• #Quah question #2 - Are Dunphy Squats a good warm-up for barbell squats if you're trying toward a greater range of motion in the barbell squat? (57:02)

• #Quah question #3 - Is MAPS Prime designed as an actual program or is it designed as a guide to improve mobility and get you ready for your workout? (1:00:00)

• #Quah question #4 - What are the best calorie-dense foods for bulking for a hard gainer without being too unhealthy? (1:02:59)

Related Links/Products Mentioned

• Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout**

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!

• October Promotion: MAPS Bands | The Skinny Guy 'hardgainer' Bundle 50% off! **Code OCTOBER50 at checkout**

• Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials

• Mind Pump #1770: How Sleep Helps Your Muscles Recover And Grow

• Lemon Balm health benefits, dosage, safety, side effects, and ... - Examine

• Native American group files lawsuit against Washington Commanders over 'fake' group claims

• Spider silk is spun by silkworms for the first time, offering a green alternative to synthetic fibers

• Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout**

• Visit Sleep Breakthrough by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout**

• Strengthen Your Core with the Renegade Row - YouTube

• The Dunphy Squat | At Home Squat Variation - YouTube

• MAPS Prime Webinar

• Mind Pump #1262: Why Fitness Assessments Are Important

• Mind Pump #1860: Fourteen Of The Best Foods For An Amazing Physique

• Mind Pump #1952: How To Bulk The Right Way

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. Becky Campbell (@drbeckycampbell) Instagram

• Michael Churnow (@michaelchernow) Instagram

• Joe Anoai aka "Roman Reigns" (@romanreigns) Instagram