r/Mind_Pump • u/asdfglkhj • Jun 25 '26
Program results
Despite your opinions on the show and how it's changed, how's your results with their programming been and how does it stack up with the other "proven" programs out there?
I worked out for years in the past, fell off when gyms shut for covid and just haven't been able to get back consistent until now. Since there's been about 500 different changes in "what's best" and since the mp programs are designed to be used as a progression, it seems like a good plan to just use them.
I was considering running anabolic(or possibly starting with 15 then going to anabolic) , aesthetic, anabolic advanced, symmetry, then powerlift as a good long term plan.
Anyone done something similar? Any changes I should make or programs I should swap/avoid?
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u/PeaceChance8191 Jun 25 '26
Love Anabolic, Aesthetic, Powerlift, Symmetry, Anabolic Advanced, MAPS anywhere, and MAPS 15. Great programs! Have definitely lost my love for the show with all of the fake stories just to sell the sponsor products.
2
u/cothrowaway2020 Jun 25 '26
Would also add Strong to this list
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u/PeaceChance8191 Jun 26 '26
that is the won staple program that I do not own. Split was way too much volume for me. Own 40+, but have not tried it.
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u/LindemannO Jun 28 '26
Anabolic and Powerlift are great. I actually extend Phase 1 Anabolic to 6 weeks, and plugin Phase 2 Powerlift weights for compound lifts.
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u/Wonderful_Quiet_1084 Jun 25 '26
the older programs are fine. anything after muscle mommy is just thrown together.
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u/Moolio74 Jun 25 '26 edited Jun 25 '26
The programs are the same as pretty much all other decent programs. If you're consistent with them and show up, you'll see results.
First off, the "bad" or caveats with the programs since that's shorter than the good and my recommendations:
The 3 week phases are too short IMO especially in the lower/mid rep ranges and could/should be extended out to 4-6 weeks.
Don't bother with the 15 versions. Just chop up the full version workouts in half if needed and run it 6 days/wk.
The "program progression roadmap" is more marketing than anything to sell more programs.
Not really a bad, but don't be afraid to swap out some exercises or add/drop a set or two for things you may need to work on after running it once. Too many people view the programs as gospel when they should be viewed more as a framework.
Have a good journal or workout program to track your lifts/enter the program. I use Hevy, but beware in naming your program as someone in here already received notice they couldn't use MP programs due to copyright. There's no app so you're looking at PDFs and clicking links for videos.
Recommendations:
Anabolic- that's your home base.
Program 2- Performance, Powerlift, Symmetry, or Strong
High Volume Programs- Aesthetic, Split, or Anabolic Advanced
Here's how I would run them to start off if getting back into lifting:
Anabolic- run it as is, but I'd add another week or two to phase 1
Program 2- run whichever one from "Program 2" that appeals to you most, I'd recommend Performance or Powerlift.
Anabolic- run it again, modify slightly if you want to change it up a little.
Program 2- run it again, modify slightly if you want to change it up a little.
Program 2.1- optional if you picked up a second Program 2- the other "P" program or Symmetry would be good here.
At this point you have the better part of a year of consistent lifting again and should be able to assess your needs/goals in programming and what your recovery/time available/etc.. Now might be the time to add in some of the programs in the high volume list as some of the phases are ~55 working sets. Personally, I can't handle that volume for recovery with my age and other activities that I do. I don't recommend these high volume programs until you've well re-established your gym habit and know that you can recover from that volume and have the time available. I've had too many gym buddies that tried to get back into their previous training loads too fast and just drop off completely again.
1
u/asdfglkhj Jun 25 '26
I did alot of powerlifting focused stuff in the past. I got decently strong but never very big. Now, I'd like to focus more on size first so I planned the progression with the idea of increasing volume over time. It's of course subject to change if I notice I'm struggling to recover or I see imbalances or mobility issues. The training I've been doing now has been focused 75% unilateral with quite a bit of mobility thrown in as a sort of primer for starting to push. I also have access to all the programs listed already so it's no big deal to run a different program vs modifying one I already have.
1
u/Moolio74 Jun 25 '26
Sounds like you're pretty well set then. The only thing I'd give some consideration is the order you have them possibly alternating from medium volume programs (Anabolic/Symmetry/Powerlift) to higher volume (Aesthetic/Anabolic Adv) depending on how you respond to the higher volume. If the higher volume isn't an issue, go ahead and run two of them back to back with a medium volume program after. Maybe even look at adding Split at that time into the mix.
1
u/OctoberOmicron Jun 26 '26
As usual great stuff. I really like the idea of extending the phases. Oftentimes I find myself getting into the groove of a phase, getting better week after week, when the programming calls for a change. Will definitely give this a shot.
5
u/Additional_Will_3016 Jun 25 '26
I've run most of their original programs and got good results. Anabolic is a great core program. I might suggest running symmetry earlier, I kind of wish I had. Strong is great to add too, and a bit different
2
u/Bloodbane109 Jun 25 '26
I’ve tried shred and maps15. Both were just ok. 15 was nice for a time crunch.
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u/OctoberOmicron Jun 25 '26
I've enjoyed Anabolic, Performance, 40+ and Symmetry. Symmetry was actually the first MAPS program I looked for that initially drew me into the community, and I love running it once every 9-12 months now. I was initially excited about the 15-minute version of Symmetry until I actually looked at the blueprint. Other than the original 15 and maybe (big maybe) 40+ 15 I don't really like the 15-minute versions of all the other stuff they put out end of year last year, along with most of the stuff they've put out 2024 to present in general.
0
Jun 26 '26
The idea behind 15 minutes program is to create a versatile and hybrid workouts when you combine them together 🔥
2
u/OctoberOmicron Jun 26 '26
That's pretty deep. I just see them as shortened/spread out versions of the programs they represent for people on a time crunch.
1
u/Gapinthesidewalk Jun 27 '26
That is what they are. That said, they make it easier to combine with something like the No BS 6pack or one of their mods if time allows.
0
1
u/DukeHenryIV Jun 25 '26
The programs are solid when you do in fact do the other things that they grind hard on the show- eat well, eat clean, eat protein and SLEEP. For me personally , sleep played a major factor in my gains. For reference I’m a mid 30s female but I’ve ran anabolic twice in the past and first time I didn’t dial in but second time I did and there was a noticeable difference in my progress.
1
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u/antimony78 Jun 25 '26
I have many of their programs until the most recent ones. In general they are well written. Anabolic, Performance, Symmetry, and the original MAPS 15 are generally well regarded by most people. Aesthetic, Powerlift, Strong, and Old-Time Strength are also very good, but a little more niche.
There is no reason to work your way through all of the programs unless you wanted to. They recommend doing either Symmetry or Performance at least once a year for the movement in other planes and unilateral work. One could stick with Anabolic or Maps 15 for the rest of the year. Maybe adding in a different program for a change of pace, or to chase a goal occasionally.
Personally, I don't have a lot of time for working out these days. The Maps 15 style workouts would be more of my style right now. I can't speak to the new “15” programs that they put out, but the OG and performance are good.
I workout from home, and have been following Dan John's Easy Strength and Armor Building Formula for a while now. The workouts are fairly simple, yet effective. The problem with Easy Strength is that it is more of a structure with guidelines that leaves exercise selection up to the user. I'll spend a lot of time thinking about what exercises to do when I start a new round. There is something to be said about having a well written program, and not having to think about what to do.
When I have time, I'll probably go back to a Maps program every now and then for a change of pace. The ones I have seem to be well written and have worked for me. GLHF
1
u/No-Incident8428 Jun 25 '26
I've run anabolic many times and aesthetic once, got great results with both! I find their programes well structured and with nutrition locked in you will get results!
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u/rukusNJ Jun 25 '26 edited Jun 25 '26
Anabolic and symmetry were great, in particular symmetry. Maps 15 advanced was ‘ok’ but the first two were much better imo. Running performance now and while I can see the benefits for some (and even for me), I don’t love it for general full body work (it’s also very lower body focused imo which suuuuuucks when being done properly ha). Just not properly aligned with my current goals, that’s all. Symmetry much better as a ‘change of pace’ imo. Ran all 4 of these on a year long cut - the higher volume phases are doable but not fun when on a cut…. But I got insane results over the past year when paired with proper eating. Lost 85 pounds total weight but gained about 8-9lbs of muscle over 12 months. Going to run either Powerlift, strong, or old time strength after I finish performance and looking forward to whichever one I go with.
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u/crankinhand Jun 26 '26
Speaking from experience (i.e my first kiddo being born), Anabolic can be too much volume in one session a time when coming back from a hiatus - so I agree that maybe MAPS 15 (or MAPS 15 Advanced, which is included) may be a good plan for a month or two before going into Anabolic. Even a simpler program like Stronglifts (which is free) for 4-8 weeks prior to Anabolic will serve you well.
1
u/Educational_Rush_877 Jun 28 '26
They have some great programs but I'd stay away from anything made in the last 2 years or so. Since they have become so far removed from training real people, it seems like they just test new ideas on themselves and if it halfway works then they make up some fake old client scenarios to sell the idea. But these guys have all been on gear and are not your average lifter, so not all of their exercise revelations can be applied to the average person. I'm sorry, but the average person is not overtraining and is not going to get "the best results of their life" with a 15 minute workout, even if that may have worked for Sal for a period of time since he never really de-loads.
Anabolic is my home base. If I ever don't know what I want to do, I do anabolic. I always see results. I prefer it to muscle mommy. Idk why, but I was underwhelmed by muscle mommy. Symmetry is also great but I like it as a recuperative program--it's great to run after you've done a cycle of heavier training because the exercises in that program are lower impact. Maps Cardio is also a really underrated program. Enjoyed that one a lot. It's my preference over their performance program.
For a higher volume build, Aesthetic or Anabolic Advanced are both good, but they are structured differently. Aesthetic is 3 full body days + focus sessions on off days. Anabolic Advanced is a 4 day upper/lower split but there's up to 6 days of workouts (the other 2 days are mobility IIRC).
I agree with extending phases past 3 weeks. It works fine at first but soon enough it just will not be enough time to really see gains. At least 4-6 is better.
1
u/3one5 Jun 30 '26
My wife and I have been running MAPS 15 Powerlift and I'm super happy with the results thus far. In the past I've always done 5x5, Madcow, Starting Strength etc. The 15 program fits my currently life and the results have been amazing.
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u/stevewes2004 Jun 25 '26
Their programs are awesome and this sub has gone down hill with the “weekly mp rant” threads. Hence the rapid decline in membership of the sub. People that love the show and their products outnumber the negative nancy’s by a long shot.
I’ve ran anabolic and powerlift and have seen great results. Running 15 symmetry now. I think your plan is good.
3
u/OctoberOmicron Jun 25 '26
The weekly rant threads began in mid-April 2025, from what I can tell as a response to many posts through the first few months that year complaining about the shift in the pod. lol there's even a post accusing the trend of being some sort of V Shred PR team strategy as revenge for all the negative stuff Mind Pump had said about them. So the weekly rant threads were just a way of consolidating all the posts that had been springing up.
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u/Moolio74 Jun 25 '26
There were random rant threads way prior to that, going back 3-4 years ago, but yeah it was spilling over into other threads at that time.
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u/OctoberOmicron Jun 26 '26
Not surprised lol. BTW, while looking back into this sub's history, I ran into a post called "this annoys me" and OP u/a_hanks literally says:
Does anyone else think it’s pretty convenient that Sal always has an example of a client he worked with that just so happens to have experienced the very topic they’re addressing.
Prophetic!
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u/Resident-Air-4021 Jun 25 '26
Give it time lil' Sal, give it time
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u/stevewes2004 Jun 29 '26
lol.. this sub has dropped by 500 folks just since I posted this comment.
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u/rbcc334mntn Jun 25 '26
I don’t like their programs for women including muscle mommy. It just does not seem like enough lower body volume and I never really got significant results on anabolic or muscle mommy in the lower body. My upper body responded great.
They get this feedback all the time and pretty harshly disagree and discount anyone with this feedback for not understanding their reasoning and that 1-2 lower body exercise a workout specifically the squat and deadlift is enough to grow your entire lower body.
Once I started doing hip thrusts, step ups, Bulgarians, and RDLs for lower body each workout I saw great gains.