2951: Slow Reps vs. Fast Reps — What the Data Actually Says (The Answer Has Nuance)

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In this episode the guys break down rep speed — slow reps, fast reps and pause reps — and what the data actually says. They cover why saying it doesn't matter for hypertrophy misses the nuance completely, why injury risk alone makes rep speed matter enormously, why slow reps are essential for mind muscle connection and targeted esthetics, when moving fast matters for performance and everyday functionality, and why the novelty effect of switching rep speeds over time likely builds more muscle long term. Adam also shares why he does fasted cardio even though studies say it doesn't matter for fat loss — and why all the behavioral cascades it creates are the real reason it works. They cover the explosive growth of the electrolyte powder market (LMNT went from $7 million in 2020 to $206 million in 2023 and created the category), reading Love and Respect by Dr. Emerson Eggerichs and why respect and love are fundamentally different needs for men and women, the challenges vegans face hitting protein and why Organifi plant protein is the best vegan protein they've used, and the upcoming Mind Pump pickleball tournament. Then they coach live callers submitted through mplivecaller.com.

SPONSORS

LMNT (electrolytes): https://drinklmnt.com/MindPump

Free sample pack with any purchase, no code needed. Deep dive on air — how LMNT created the electrolyte powder category and grew from $7M to $206M in three years.

Organifi (plant protein): https://organifi.com/mindpump

Code: MINDPUMP for 20% off. Best vegan protein any of them have used — well formulated amino acid profile, glyphosate free, low heavy metals, easy to digest and actually tastes good.

LINKS

Submit a live caller question: https://mplivecaller.com

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Instagram: @mindpumpmedia

0:00 - Intro

2:25 - Slow reps vs. fast reps vs. pause reps — what the data actually says

5:48 - Why slow reps are essential for technique, safety and mind muscle connection

9:23 - Injury risk is the biggest reason rep speed matters — and why studies miss this

14:28 - Why you need to train speed too — what happens when you never move fast

21:22 - The novelty effect — why changing rep speeds over time builds more muscle long term

23:24 - Why Adam does fasted cardio even though studies say it doesn't matter

28:10 - LMNT and the electrolyte powder market — from $7M to $206M in three years

36:19 - Furnace Fest and why it's the one thing Justin looks forward to all year

38:03 - Love and Respect — the book Sal is reading with his wife and why it clicked

48:08 - The challenges vegans face hitting protein and why Organifi plant protein is the best

53:02 - Mind Pump pickleball tournament — who is the best on the team

56:24 - AI conspiracy twist — Sal's take on why OpenAI and Anthropic are asking for regulation

1:04:44 - Caller: Matilda (Singapore) — returning caller, period back after one month, now gaining weight on 2700 calories, wants to drop tracking and switch programs

1:12:08 - Caller: Malia (Illinois) — type 1 diabetes, 20,000 steps a day, 1800 calories, DEXA not improving, gets coaching referral

1:26:05 - Caller: Shell (Pennsylvania) — full time RV dweller, wakes at 2am to work, DEXA getting worse every time, sleep is the clear issue

1:42:29 - Caller: Andrew (Washington) — CrossFit background, plant based, 1700 calories, rucking daily, losing lean mass on DEXA, overtrained and underfed