3 coach-athletes from the sports of powerlifting and bodybuilding discuss everything to do with building strength, muscle mass, coaching, mindset and competition. G2G Performance is the online branch of G2G Coaching.
In this episode we speak to Phil Maguire about his experiences working as a Strength and Conditioning coach with elite athletes. Phil has worked with a range of different sports and now predominantly works within rugby, and is the Academy Strength and Conditioning Coach for Scottish Rugby. Phil has worked with the Hurricanes in New Zealand and Newcastle Falcons. He tells us about how he got started, his principles and ethos around coaching and some of the freaks he has worked with.
Can you have great cardiovascular conditioning and also be extremely strong and muscular at the same time? Can you be strong, jacked and run a marathon? This episode talks about the interference between cardiovascular and strength training, and why it's difficult to have the best of both worlds.
In today's episode we talk about whether you need to always push hard when it comes to training and particularly conditioning sessions. Social media and pop culture paints an image that pushing yourself to the limit AKA ‘beasting yourself' is the way you need to train. However is it actually beneficial to train that intensely? Is there a more effective way? What are the benefits?
In today's episode we talk about conditioning for different sports. Different sports have different requirements and demands. Meeting those means focusing on specific areas, such as developing your energy systems, in order to perform at a level that is required by the sport. Certain sports require a lot of sprinting, stopping and starting and changes of direction, whilst others require a consistent out put. We discuss what energy systems are involved in different sports and activities, and how to develop those.
In today's episode we talk to BSF athlete Jay McManus on his progression as a powerlifter, how he's built a huge deadlift, and his attitude to training and competing. Rauraidh has been working with Jay for a number of years and helped to take his deadlift from 210kg in his first meet in 2017, to narrowly missing a 290kg deadlift towards the end of 2021, and all as a junior lifter.
Today's episode is about food preparation and how to make it part of your routine. Nutrition is important for performance with bodybuilders, powerlifters and all athletes, and getting your food to work in your favour involves planning. In this episode Rauraidh and Aidan give some tips on how to make this an easier process.
Today's episode is about blood flow restriction training A.K.A. occlusion training. It's method that is receiving more interest and more research. However, is it going to become the next big Fitness Fad? What are the benefits behind BFR and what are some of the beneficial claims that are made that aren't accurate? Finally, how do you actually perform BFR.
Today's episode is about knee injuries. Rauraidh discusses his own experience from having multiple knee injuries, and we talk about the prevalence and impact of injuries within lifting. We go over our experiences working with clients and athletes, what we have found to work, and what the research says can help with managing pain and recovery.
Today's episode is about the importance of increasing your protein intake, tips and guidelines on how to do it, and what to aim for. We talk about what the research says, our own experience and what we recommend to our clients and athletes.We'll be doing a follow up episode with tips and guidelines on meal prep.
Today's episode is about the important of having hobbies and interest outside of lifting to support your long term progress and prevent burnout.
In this episode Aidan and Rauraidh discuss the force velocity curve and it's relevance to powerlifting and bodybuilding. Do you need to speed work? Is there a benefit to doing dynamic effort days?
In this episode Rauraidh and Aidan discuss the mechanisms behind muscular growth. Why does muscular growth and hypertrophy occur? What methods we can best utilise to ensure it happens? What are the out dated, or ‘bro science' methods?
In this episode we chat to Max about his current training and nutrition along with his philosophy around training. We find out what got him started into bodybuilding and why he made the transition from natural to enhanced athlete. We discuss the benefits of being enhanced and also the misconceptions.
In this episode we discuss the placebo effect, and some famous examples of this phenomenon. In research, placebos are used to determine if what is being studied has a significant affect above and beyond what we believe will happen. As essentially, a placebo can be extremely effective if we believe if will have an affect. So in essence, our mind can determine how effective something is. This can be witnessed in multiple different areas, especially when it comes to supplementation, diets and training programmes.
Maximum force production is basically 1RM strength. We define what this means in relation to concentric, isometric and eccentric force production. What does this mean at a physiological level? How does that impact our training? What is the mental side of maximum force production.
Today we talk about mini cuts and their use versus extended fat loss phases. What is a a mini cut? When should we implement one? What are the positives and the drawbacks? What is the difference between a mini cut and an extended fat loss phase?
In this episode we speak to Mark Fulton. Mark place first in the 2018 World Powerlifting Championships (WDFPF), and second in 2019 in the 82.5kg class. His best lift are a 620kg total, 225kg squat, 140kg bench press and 267.5kg deadlift. Mark started the sport in 2016 after a successful hockey career. At the time of recording the podcast, he was one day out from the Scottish Summer Open (IPF) where he hit his squat P.B. of 225kg and placed first in his category. We discuss Mark's transition from hockey to powerlifting, how his training has changed over the years, and some of his favourite moments.Mark runs a Powerlifting Club in Scotland called Paisley Barbell.
In this episode we talk about our experiences hosting a Bodybuilding Competition and taking the role of judges. Whilst we all have a lot of experience competing and coaching athletes, trying to step into the shoes of a host and judge was very different!
In this episode we talk about wearables. Whoop Bands, Fit Bits, Oura Rings…there's many. Technology that is used to track training, sleep, heart rate and similar health markers. How reliable are they and do they do what they claim to?
In this episode we talk about the importance of training environment. How can your training environment affect your lifting? What does the research say about environment and performance? What sort of environment produces the best results with its members and clientele? Should you consider changing environments or what things can you do to improve your own training space?
In this episode we talk about shoulders in relation to lifting. Shoulder injuries are very common in bodybuilding and powerlifting. We discuss how and why we get injured, and how to manage and avoid issues with the shoulder joint.
Do you feel pressure to look or stay looking a certain way, or to maintain a certain lifestyle as a Personal Trainer, Coach or someone working in the health industry? In this episode we discuss this area. Where does it come from? Is the pressure is internal, external or a mixture. Is it healthy or helpful to feel this pressure, and is it even achievable? We talk about our own experiences and about those we know and have worked with.
In this episode we discuss fatigue and it's impact on performance. What do we need to think about as powerlifters, bodybuilders and all athletes in general. Rauraidh leads the topic of conversation, challenging the thought process behind muscle fatigue. What actually is muscle fatigue, how and why does it occur and what can we do about it? If fatigue masks performance, how can we minimise it, and maximise our performance?
In this weeks episode we discuss ketogenic diets. Can you get lean on a ketogenic diet whilst gaining muscle? Does it have benefits above and beyond a standard diet and calorie deficit? What are some of the drawbacks, and what does the research say?We also start off with a quick discussion on whether or not wearing Crocs is acceptable...Enjoy!
This week's episode is a light hearted one where we discuss gym attire. What do you do when you forget your training kit and get to the gym? Flashback: PE Making you wear stuff from the lost property, Laura wearing pyjamas. Training in work clothes = respect. Our own wardrobe malfunctions, Aidan's Vibrams, tearing shorts mid-set and stereotypes in gyms.
In this episode we talk about part 2 of ‘self-imposed limitations'. This is a big topic and so we spread it out over 2 podcasts. In the first episode we talked about what self-limitation is, some of the popular self-limitings statement we hear, and reasons behind self-imposed limitations. In part 2 we talk about the what the research says on why we may self-limit and why other people can place limitations on what we can achieve based on their own perceptions and biases. Following on from our discussion on self-determination theory in part 1, we talk more about fear of failure, perfectionism and burnout. How visualisation can be helpful, but has also been turned into a product. How self-determination and self belief can lead to the 'Roger Bannister Effect'. Then finally some takeaways to help manage self-limiting beliefs, whether self imposed, or brought on by others.
This is a 2 part episode where we discuss limitations based on our own self belief. In episode 48 we covered physical limitations around genetic predisposition to muscle fibre type, and how important this is to success in a sport. In part 1 of this episode we talk about what self-imposed limitations are, and some popular self-limiting statements we hear, and the reasons behind them. We also touch on self determination theory, along with intrinsic and extrinsic motivation.
In this episode we discuss the role of different skeletal muscle fibres and how much they limit your potential to succeed at a sport or activity. We we predisposed to achieve excellence at something based on muscle fibre type? What testing can be done to give you information on how genetically ‘gifted' you are in this area? What sports does muscle fibre type affect the most? We talk about how research show that the predominant muscle fibre type in powerlifters, bodybuilders and inactive people may be different than you would assume.
In this episode: we discuss the importance of incorporating single leg training, and single limb work in general, into your programme. What are the benefits for bodybuilders and powerlifters? How to chose the appropriate exercise? Will it always suck? We also go over the results of our poll we put out to listeners.
In this episode: What is an analytical lifter? What is an intensity lifter? Is there a better option for a given sport? Do some sports attract more of one than the other? Should we all headbutt the bar before a max out or warm up set? Should we analyse every single rep of every single exercise? Is intensity tied into willpower / belief / ability to strain. Is analysis tied into numbers / certainty / causality / a little perfectionist. What aspects can one take from the other? When to switch mindsets between analytical and intensity.
In this episode we keep things light hearted and talk about our first experiences using a gym and weight lifting; What we did and didn't do well and the biggest lessons learned. Also about the early stages of learning / competency and The Dunning Kruger Effect. Finally we give some advice to beginners and intermediates on how to make long term progress and 'stick to the plan'.
In this episode we discuss what hormones are, and which hormones influence or are linked with muscle building and fat loss. We discuss research in relation to theses areas, including how low testosterone doesn't mean you can't build muscle, an how oestrogen can affect performance in the gym. We give some recommendations and practical takeaways based on evidence as to how you could modify your training based on hormones.
In this episode we discuss different types of injuries and those most commonly associated with powerlifting/ heavy weight training. What is the different between acute and chronic injuries and chronic pain. How to reduce the risk of injury occurring, and changes to training if an injury occurs. What are the main causes of injury, and is technique or load more important when managing injuries? We give some useful guidelines around managing and overcoming injuries related to powerlifting and heavy weight training.
In this Episode: We go over the answer form our Instagram Poll - Hardgainer vs Hardloser bulking tips. Is being a hard gainer an actual thing or is it more of a lack of understanding and awareness? What are the key factors that come into play when trying to gain weight / muscle mass if you find it hard? Strategies to overcome lack of understanding / awareness. Strategies to put on muscle mass effectively.
In this episode - Weird cues we have heard, received, given at meets or from peers. What does a cue do? Define Internal vs External Cues. Brief overview of research as it relates to cueing. How does perception impact a cue's use? Is bodybuilding a purely intrinsic cueing sport? Could you use more internal cues for technique adjustment and external for performance?How to construct an effective cue for an exercise?
In this episode:We chat to Dean McVie about his time as a Royal Marine and the gruelling training he went through. We also chat to him about his transition into bodybuilding, powerlifting and then strong man. Dean is a 3 times Scotland Strongest Man winner, twice in under 80kg and once in under 90kg. He holds the current Scottish log press and deadlift record for under 80kg. Dean tells us about the days of sleep deprivation, and physical and mental he had to go through to become a Marine, and almost dying from heat exhaustion. Then how the mental resilience he built carried him through into a successful strong man career.
In this episode we discuss:Foot Pressure during weight training and using the tripod of pressure. The concept of having an active foot. How do the feet and the hips inter-relate. Using Rooting. Foot position in squatting and deadlifting. How can foot position relate to hip structure and relative strengths and weaknesses in exercises? How does using your feet fit within the broader context of technique?
In this episode: Results from our Instagram Poll on the best music to train to. Our own preferences with training music / music in our gym or past gyms. Using music as a way of people not talking to you. Stereotypes of music and strength sports - is powerlifting rock and bodybuilding hip hop? Overplay effect / Playlist fatigue - do songs lose their motivational drive over time? Using music as an ergogenic aid to performance when you need it? Crank it to 11 on deload??
In this episode:What supplements do we take? Side effects from supplements we have taken Which supplements have the most validity? Why cycling the use of supplements given your own situation or context is a useful tactic. Why over-reliance on supplements could be limiting factor in your diet. Supplements that could be useful for lockdown training. Answers from our Instagram Poll.
In this episode we have special guests Stef Noble and Dr. Andrew Chappell. Stef and Andrew are both bodybuilders and coaches who run Pro Prep Coaching. Stef has her pro card with WNBF and DFAC, and is a 3 times British Figure Champ. Andrew has his pro card with WNBF, and a PhD in Nutrition. We gain some insight into their thoughts and experiences behind competition at a high level, winning their pro cards and coaching others to reach high levels of success in bodybuilding.
In this episode:Supersets - why are they useful and what forms do they come in?Which forms are broscience? Or mis-applied? Why might you superset corrective exercises into a sessionDuring lockdown which methods would we recommend to help training?Do you have to do a drop set on arms to get big sleeve fillers?Is a Giant Set just a circuit for Bodybuilders?
In this episode we chat to our guest Robert Love who is a 93kg IPF powerlifter. Robert has competed at Europeans (4th) , Commonwealth (1st) and Worlds (13th) with 715kg raw total and 822.5kg equipped. Robert talks about his training, his approach to nutrition, and a lot of funny stories about competing, and signing up for competition when drunk.
In this episode we discuss supportive equipment for lifting- Which equipment is commonly used in powerlifting and bodybuilding?- Why would you use lifting shoes, knee sleeves, belt, wrist wraps, lifting straps for both strength sports?- DO they actually help you produce more force or are they more of a psychological booster?- How might you vary their use across a training cycle?
In this episode we we talk about the reasons behind breathing drills and cues, how to brace and why it's useful.- How can breathing be used to alter our physiology and movement?- What breathing drills do specifically for lifters?- Why should you use breathing drills?- What do we mean when we say bracing?- The bracing dial- How can you teach yourself to brace? ie how uncomfortable can you withstand before you get a little faint.
In the episode we discuss how to manage your nutrition over the festive period, and how disciplined and restrictive you need to be based on your goal/ competition and how far away you are from it.- Best Christmas Dinner Food Choices / Eating accomplishments- What strategies can you use to manipulate your diet over the festive period?- How can you shift your mindset to not feel like you are 'cheating' or doing something bad by indulging more over Christmas and new year?- Mitigating the aftermath of coming out of the festive period.
In this episode:- The pros and cons of the marriage of #fitness information and social media- Tools you can use to guard against misinformation- Our own sources of information that we use as coaches and who they might be useful for
Equilibrium between movement patterns, upper vs lower, high intensity vs assistance, volume split across a week, and intensity across a weekWhy is it important to write programmes that have balance?Movement pattern balance for powerlifters to avoid chronic injury Split balance for bodybuilders to aid symmetry of muscular developmentHow this fits with working on weaknesses and maintaining strengths
In this episode to talk about our experience hosting our first powerlifting meet during the COVID-19 pandemic, when social distancing and health and safety were a big challenge.
In this episode:- Define what we mean by cognitive strategies- Summarise applicable findings of papers.- Our experience using cognitive strategies or using them with athletes - particularly self talk and imagery- Do lifters use these techniques and not realise they are?- Handling athletes at competitions - using mind games to your advantage- Practical guidelines for using imagery or self talk in your training and competitions
In this episode:What do we mean by internal cues?What internal cues should you expect when you diet?What internal cues are useful to track progress?Why is it important to take note of these specific cues?When should you listen to your internal cues or when should you accept they are part of the process?Practical takeaways to implement monitoring internal cues.
In this episode:- what is programme hopping and why do people do it?- the benefits to sticking to a longer term plan- breaking down larger goals into smaller stages- the benefit to having a coach
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