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  • What order should I run the following programs in? MAPS Anabolic, MAPS Aesthetic, MAPS Anabolic Advanced?

  • Sources:

    The recommended order to run these programs is starting with MAPS Anabolic, followed by MAPS Aesthetic, and finally progressing to MAPS Anabolic Advanced. This sequence builds foundational strength first and supports muscle-building before advancing to more sophisticated workout techniques in Anabolic Advanced. Here’s why:

    1. MAPS Anabolic: This program is foundational, focusing on building overall strength and muscle while boosting metabolism. It’s structured to provide a strong base and is an excellent starting point for most people looking to improve general fitness and strength 1 2.

    2. MAPS Aesthetic: After establishing a solid foundation with Anabolic, the focus shifts to aesthetics, which emphasizes shaping and sculpting the body, ideal for those interested in symmetry and a more defined look. This program involves a bodybuilder-style approach to training 3.

    3. MAPS Anabolic Advanced: This is a more sophisticated program designed for those who have already built a considerable base and are ready to push their training to an advanced level. It builds upon the principles established in MAPS Anabolic but adds complexity and intensity 1.

    Following this order helps in covering all necessary bases for strength training and muscle development, before moving on to more advanced workouts 4.

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  • I’ve started an extended fat loss phase. I have about 40kg of bodyweight to lose, and I aim to lose it slowly and gradually over 2 years. I have started with MAPS Anabolic as my first training program and I plan on running MAPS programs solely during the entirety of the 2 year cut. Considering I own all MAPS programs, what would be the best order to run the programs in? How would you structure the whole 2 years of training for fat loss, muscle preservation and even muscle and strength gain? What are the best programs to

  • Sources:

    For an extended fat loss plan aimed at losing 40 kg gradually over two years while preserving and even gaining muscle, a well-structured sequence of MAPS programs can support these goals. Here is a proposed plan based on expert advice from Mind Pump:

    Year 1: Building a Foundation and Progressing

    1. MAPS Anabolic: Start with MAPS Anabolic to lay a strong foundation of strength and muscle. This program is ideal for building overall strength and increasing metabolism 1.

    2. MAPS Performance: Transition to MAPS Performance to enhance functional fitness, athleticism, and mobility. This variety is essential to prevent plateaus and maintain engagement.

    3. MAPS Aesthetic: Follow with MAPS Aesthetic to focus on sculpting and symmetry, supporting muscle definition as fat loss continues.

    Year 2: Advanced Training and Maintenance

    1. MAPS Anabolic Advanced: Incorporate this program to push your limits with more complex workouts designed for advanced strength and muscle gains after establishing a solid base 2.

    2. MAPS Strong or MAPS Powerlift: Rotate through MAPS Strong or MAPS Powerlift to focus on strength gains and power. These programs ensure continual challenge and adaptation.

    3. MAPS Split: Finish with MAPS Split to concentrate on hypertrophy, maximizing muscle growth in a bodybuilding-style routine.

    Additional Considerations

    • Consistent Review: Regularly assess your caloric intake and adjust activity levels to ensure you remain in a caloric deficit conducive to fat loss while preserving muscle 2.

    • Cardio: Integrate light, enjoyable cardio through daily activities rather than structured sessions. This supports overall health without risking muscle loss 3.

    • Recovery and Nutrition: Make sure you prioritize recovery through adequate sleep and nutrition, especially protein intake, to support muscle preservation and growth.

    This strategic sequence combines foundational strength training, functional fitness, and advanced bodybuilding routines to maintain motivation and progress over two years, making it easier to stick with your weight loss and fitness goals long-term 1 2.

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  • I own MAPS Prime, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, MAPS Sexy Athlete MOD, MAPS Split, MAPS Symmetry, MAPS Anabolic Advanced, MAPS Powerlift, MAPS Old Time Strength and MAPS Strong. What would be the best order to follow these programs in over a 3-5 year period? And I am happy to repeat certain programs if need be, if beneficial, as many times as needed.

  • Sources:

    For structuring a comprehensive 3-5 year training plan using your variety of MAPS programs, it's crucial to balance different training focuses over time to optimize muscle gain, strength, and overall fitness. Here's a suggested sequence based on Mind Pump's approach and recommendations:

    Year 1-2: Establishing Strength and Functional Fitness

    1. MAPS Prime: Use this program continuously throughout to individualize your warm-ups and address imbalances. It's complementary to all other programs 1.

    2. MAPS Anabolic: Start with this foundational program to build strength and boost metabolism. It's ideal for laying the groundwork 2.

    3. MAPS Performance: Move to MAPS Performance to enhance functional fitness, athleticism, and mobility. This helps avoid plateaus and maintain progress 3.

    4. MAPS Aesthetic: Focus on muscle sculpting and definition post initial strength build-up. This program is more advanced and high volume, providing a solid challenge 4.

    5. MAPS Symmetry: Include this program to address any muscle imbalances early on or between phases. It's a flexible program to incorporate as needed based on assessment results 1.

    Year 3-4: Advanced Strength and Specificity

    1. MAPS Powerlift: Engage in this program for intensive strength training. Powerlifting focuses on increasing maximal strength for core lifts 5.

    2. MAPS Strong: Incorporate strongman-inspired training to build unconventional strength and power. This helps in diversifying your training stimulus 2.

    3. MAPS Anabolic Advanced: Revisit Anabolic with this advanced version to push maximum strength and muscle gains after establishing a solid fitness base 4.

    4. MAPS Split: Follow with a bodybuilding-focused program like MAPS Split to maximize hypertrophy and muscle detail 3.

    Year 5: Specialization and Optimization

    1. MAPS Old Time Strength: Use this program if interested in exploring classic strength training techniques and gaining different insights into movement and power development.

    2. Recycle Programs: Reassess your goals and recycle programs that align with current objectives, such as repeating MAPS Anabolic or Aesthetic for more strength or definition, respectively.

    Key Considerations:

    • Periodization: Implement deload weeks based on your recovery needs, listening to your body throughout each phase 2.

    • Nutrition and Recovery: Ensure nutrition aligns with goals and prioritize recovery to optimize results at each stage.

    This sequence leverages the strengths of each MAPS program you own, with room to tailor and repeat based on your evolving fitness goals. Including MAPS Prime throughout ensures continued focus on form and balance, enhancing the effectiveness of each program stage.

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