2533: The Best Style of Workout if You Only Have 3 Days a Week & More (Listener Coaching)

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Feb 14, 2025

Discover the best workout strategies for those with only three days a week to spare, focusing on fat loss and muscle growth. Dive into alarming discussions about microplastics and their health implications, alongside tips for boosting immunity with probiotics. Enjoy humorous personal anecdotes about fitness journeys and chess brilliance, including surprising caloric burns in chess tournaments. Learn essential mobility exercises tailored for desk-bound workers to enhance overall health and productivity.

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ADVICE

Workout for Aesthetics

For aesthetic goals, use full-body strength training three days a week.
This approach allows targeted muscle shaping and easier fat loss maintenance.

ADVICE

Workout for Health Span

Prioritize health span with full-body strength training, endurance, and mobility.
Dedicate one day per week to each of these components for a balanced routine.

ADVICE

Workout for Athletic Performance

Boost athletic performance with plyometrics, two main strength lifts, and HIIT cardio three days a week.
Prioritize mobility before plyometrics to enhance movement quality.

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Mind Pump Fit Tip: The BEST style of workout if you only have 3 days a week to try to burn fat, build muscle, and get lean. (2:05)
More ALARMING news on microplastics. (17:57)
Probiotics to improve the body’s immune system. (29:01)
Justin’s training philosophy going into his upcoming YouTube series. (32:15)
The startling progression of Sal’s bag and what’s currently in it. (42:30)
Mind Pump is looking for trainers. Apply today! (45:20)
Magnus Carlsen is a SPECIAL mind. (48:10)
Justin’s “Uncle Rico” moment. (53:21)
#Quah question #1 – What are the best mobility movements for someone sitting at a desk for 8+ hours a day? (58:45)
#Quah question #2 – I am training for a Hyrox, what MAPS program would be best for training? (1:03:10)
#Quah question #3 – My neck and upper traps are tight. Every time I try to do your mobility stuff like wall slides and handcuffs with rotation, it makes it worse. What should I do? (1:07:02)
#Quah question #4 – What’s the difference between prebiotics and probiotics? Should you be taking both? Thoughts on prebiotic sodas? Are they worth it? (1:11:34)