The Breaking Muscle Podcast

Simultaneously gaining muscle and losing fat is the holy grail for most gym-goers. It's known in the fitness industry as body recomposition. Body recomposition is a polarizing topic among experts. Some say it's impossible for experienced lifters. Others will tell you it's the best way to reach your goals.  In this episode, I explain that recomposition is possible, but it is extremely difficult, and most people who try will fail.  I explain the five circumstances where recomposition is the best approach for you. Outside of these circumstances, you can do it, but your margin for error is smaller. If you don't get everything just right, you will almost certainly fail in recomping. Listen to the episode to determine how the three factors decide if recomposition is an intelligent goal for you. Once we've established that you are a good candidate for recomposition, I outline the top 10 training and nutrition strategies you must use to maximize your chances of success. If you have any questions or comments about the show, please DM me on Instagram @tommaccormick.

Sleep is fascinating. We all know it is good for us, and most of us would like to get more, yet, according to research, 43.2% of adults are sleep deprived. That's almost half the population wandering around like caffeine-addicted zombies with brain fog because of poor sleep.  This sleep deprivation is not normal or healthy!  Reduced sleep duration has been linked to seven of the fifteen leading causes of death in the U.S.  Poor sleep will: Disrupt hormonal function Weaken your immune system Impair brain function Slow your metabolism Increase appetite and cravings Reduce coordination Essentially, sleep deprivation will hinder every health, performance, coordination, hormonal, and recovery marker. This translates to you being unhappy, weaker, fatter, slower, and carrying less muscle mass. In this episode, I cover what the research on sleep shows and provide you with strategies to improve your sleep. Sleep is your body's most powerful recovery tool. It's time you started treating it with the respect it deserves. Listen to the show now to find out how. You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the greatest hypertrophy experts on the planet).

It's common knowledge that we lose muscle mass and strength as we age. This is known as sarcopenia. As someone approaching their 40th birthday, I'm interested to know what the research shows about this syndrome. So, I dug into the research to see what, if anything, could be done to reverse or at least slow down the physical decline we go through as we age. What I discovered was fascinating, and I share all of it in this episode. I'll explain: Why do we lose muscle and strength as we age? That this rate of decay in physical capacity is not inevitable. How you can keep gaining strength and muscle mass up to your 60s. There is a large amount of research on this subject, and it was eye-opening to dive deep and learn that we are all largely in control of how much muscle and strength we have as we age.  If you have any questions or comments about the show, please email me at tom@breakingmuscle.com or drop me a DM on Instagram @tommaccormick. You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the greatest hypertrophy experts on the planet). Or look for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

In this episode, I'm delighted to join Tony Gentilcore to discuss how he charted his path within the fitness industry and has built a thriving business using coaching, writing, and educating. Tony was one of the co-founders of Cressey Sports Performance (CSP). Since leaving CSP in 2016, he has been training people at his own studio, CORE, located in Boston, MA.  During our conversation, Tony explained: Owning your own gym is not the gold standard for success in the fitness industry. There are other career paths you can follow to have a fulfilling and financially rewarding fitness career. How he developed his education workshops and has taken them online during the pandemic. He suffers from imposter syndrome occasionally despite having presented worldwide, training countless elite athletes, and being featured in numerous publications. And why he rarely gives a single workshop I had a ton of fun on this interview and have no doubt you'll find tremendous value in Tony's insight and experience. If you have any questions or comments about the show, please email me at tom@breakingmuscle.com or drop me a DM on Instagram @tommaccormick. You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the greatest hypertrophy experts on the planet). Or look for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

A mini-cut is a vital tool in your muscle-building toolbox. Sadly, it is often misunderstood or used recklessly. Used strategically, mini-cuts are one of the best ways to help you build the bigger, leaner body you want. A properly executed mini-cut is like robbing the fat bank. You get in, get what you want, and get out before suffering any of the negative consequences of chronic dieting. In this episode, I break down everything you need to know about mini-cuts. I cover the following topics: What a mini-cut is and what it is not. Why you won't lose muscle while mini-cutting. The benefits of mini-cuts How fast you should lose weight on a mini-cut How to establish your calorie needs Macro targets The best food choices Why nutrient timing can help How to determine the length of your mini-cut Training during a mini-cut Cardio or cardi-no When to use a mini-cut If you have any questions or comments about the show, please email me at tom@breakingmuscle.com or drop me a DM on Instagram @tommaccormick.  You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the greatest hypertrophy experts on the planet).

In this episode, I sat down with my friend and colleague, Tarek Shuhaibar, to discuss the importance of stress management on our overall health, gym performance, and physical appearance. Stress is a taboo subject, especially amongst men who want to be seen as the alpha. We had an open and frank discussion about this. Throughout the episode, we break down the negative impacts of this on overall health and why this could be the limiting factor to achieving the results you want. Tarek has built a career helping busy executives in London create lasting change in both body and mind. This sustainable route to physique transformation has required him to become highly skilled at coaching clients in the gym whilst also helping them manage the countless stresses and strains their hectic working lives create.   If you feel like you are often overwhelmed or struggling to fit your training and nutrition in around work, family, and social commitments, then this episode is a must-listen. It's packed full of useful, actionable strategies you can implement to get the most out of your day. If you have any questions or comments about the show, please email me at tom@breakingmuscle.com or drop me a DM on Instagram @tommaccormick.

In this episode, I'm delighted to be joined by Jamie Lewis to discuss the history of strength training. Incredibly the origins go back a couple of thousand years, and much of what people were doing back then still holds now. So there undoubtedly are many lessons to be learned by doing your history homework. Jamie describes himself as a cultural history nerd wrapped in tattoo-covered muscle. He has a passion for history and holds a BA in History and East Asian Studies from the University of Arizona, an MBA from the Vienna University of Economics, and an iMBA from The University of South Carolina. This passion for history, combined with his love of lifting (in 2012, he set an all-time, all-federation WR powerlifting total of 1,620 for a 181 pounder, making him the go-to guy when it comes to investigating training history. During this fascinating interview, Jamie displays a near-encyclopedic knowledge of everything training-related from around 1,600 BC to the modern day.  So often, we can learn so much by looking back. This episode will undoubtedly provide you with jaw-dropping stories of how people used to train, the social, political, and economic pressures that drove physical culture at different stages of humanity, and why, with all the advantages we currently enjoy, it's a crime so many humans are in such bad health. I had a ton of fun on this interview and have no doubt Jamie's infectious personality will grab your attention and inspire you to demand more of yourself. If you'd like to know more about Jamie, look on his website or Instagram @plagueofstrength.

Our guest, Yunus Barisik, explains exactly what it takes to produce elite-level athletes for ice hockey in this episode. He particularly highlights the need for increased strength and outlines exactly how he structures his athlete's training throughout the year to optimize performance and keep them injury-free. Yunus has personally trained and designed strength, speed, and conditioning programs for 500+ athletes at all levels of competitive hockey, including: NHL draft picks from ten NHL teams Men's and women's national teams NCAA D1 The Finnish elite league Ten gold medal winners at four different U18 and U20 world championships since 2016 Yunus has written the book on Strength Training for Ice Hockey. I'm not joking; he literally has. You can get a free copy. You can contact Yunus on his website or Instagram @yunusbarisik.

Steve Keane is the co-founder of Kraft Coaching, a coaching service specializing in helping regular people develop incredible physiques. I'm a big fan of Steve's work and think of him as part coach, part fitness philosopher. Steve's coaching journey has seen him pivot from coaching competitive physique athletes to helping general population clients. In this episode, he explains why this change has increased his sense of fulfillment. He also describes the similarities and differences between training physique competitors and recreational lifters who want to look great. We cover the differences in: Training Diet Mindset We also delve into how his coaching practices have evolved and enable him to get the best from his clients.

In this episode, I explain what diet periodization is, why you need it to take your physique to the next level, and the three simple questions you need to answer to design the perfect diet for your goals. Your training and diet should reflect your goals. Your workouts and nutrition choices should work synergistically to help you reach those goals. It seems obvious, but many people fail to do it. But with just a bit of planning, you can avoid this common mistake. Synching your diet and training together isn't complicated. By assessing your goals and what they require, you can set up a successful diet and know how to adjust it as you progress through different training phases. When it comes to body composition goals, there are three traditional phases of training: Mass Gain—Building Fat Loss—Cutting Maintenance—Solidification These phases matched up with the right eating plan should maximize your results. Build a diet plan that works synergistically with each phase of training.

In this episode, I’m delighted to welcome Rick Howard to the show. Rick is an expert in Long-Term Athletic Development (LTAD). He wrote the paper on the subject by writing the NACA’s position stand in LTAD.  This interview was truly eye-opening, and Rick shattered many of the misconceptions people (myself included) have about LTAD.  Whether you are a parent, work with kids, coach adults, or want to develop and maintain your athleticism throughout your entire life then, this episode is packed with wisdom and principles you can apply.  You can find Rick on social media @rihoward41 and get access to the NACA LTAD SIG Facebook group here: FB/NSCA.YouthSIG

Mike Tromello is back on the show, and in this short, sharp, content-packed episode, he explains: What your redline is: How to train yourself to withstand staying near or on top of your redline state in a workout Why all athletes (even bodybuilders and powerlifters) need conditioning work The various heart rate zones you need to train to develop well-rounded conditioning.  The difference between VO2 Max and Lactate Threshold How to program conditioning work to complement your training goals, whether that be CrossFit, sports performance, gaining strength, or muscle mass If you’re uncertain what role conditioning plays in meeting your goals, or you’re confused about how to program it effectively, then this is a must-listen. If you have any questions or comments about the show, please email me at tom@breakingmuscle.com or drop me a DM on Instagram @tommaccormick. You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the most excellent hypertrophy experts on the planet). Or look for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

In this episode, I explain exactly how I think you should eat to build the most muscle possible. Most people train their asses off but build very little muscle. This result is because they are fighting only half the battle. While they focus all their energy on the training front, they get blindsided by the diet. I made this mistake myself, and my results improved dramatically when I fixed it. I’ll share how you can do the same and start to see far better results in this episode. I outline how quickly you can build muscle, determine the number of calories you need to gain lean muscle, and pinpoint the two nutritional factors that deliver 80% of your results. I also identify the hierarchy of needs when it comes to nutrition for muscle gain, and I take you step-by-step through each of these in order of importance: Total calories Macronutrients Nutrient timing Micronutrients Food composition Supplements Nutritional periodization By the end of this episode, you will have all the information you need to plan out your muscle-building diet plan. These are the exact nutritional principles I use in my diet and those of my clients. If you have any questions or comments about the show, please email me at tom@breakingmuscle.com or drop me a DM on Instagram @tommaccormick. You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the most excellent hypertrophy experts on the planet). Or look for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

Robert Linkul is the National Strength and Conditioning Associations (NSCA) 2012 Personal Trainer of the Year. Robert runs Be Stronger Fitness, a Strength and Conditioning facility that focuses on training an older clientele demographic. With their skill set and experience, Robert and his team are uniquely qualified to provide proper strength training for the older adult. They focus on developing nine critical components of fitness: Muscular Strength Muscular Endurance Cardiovascular Endurance Coordination Flexibility Reaction Time Change in Body Composition Power Production Balance This episode was a ton of fun to record! We discuss the main similarities and differences to consider when training the older adult, such as defining an older adult, how to get a client buy-in, and tests you can use to assess your biological age and strength levels. If you have any questions or comments about the show, please email me at tom@breakingmuscle.com or drop me a DM on Instagram @tommaccormick. You can also find this podcast sitting on top of all my other Six Pack of Knowledge podcasts (curated discussions with the most excellent hypertrophy experts on the planet). Or look for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

Josh Henkin is a CSCS and Master RKC with twenty years of experience. His innovative Dynamic Variable Resistance Training (DVRT™) has allowed him to present in more than 13 countries and publish in top outlets like Men's Health and the Wall Street Journal. In this episode, we discuss the DVRT system, why sandbags are such a versatile tool and the importance of training modalities that challenge stability and develop sound movement mechanics.  If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Joe Bennett, AKA the Hypertrophy Coach, is joining me. Joe has developed a thriving fitness business focused on his passion for muscle building and working with people he loves coaching.   During the show, Joe maps out his journey from young meathead to expert status. If you want to build a career around your passion, find your niche, work with people you like, and have time for family life, you need to listen to this episode. Joe doesn’t offer short-cuts or hacks, but his advice is full of genuine advice that could help you develop the business and lifestyle you want. Joe goes into tremendous detail on these key topics that will help you to level up your fitness business: Leveraging your passion Learning by doing Continuing Professional Development (CPD) Social media strategies to gain buyers, not just followers If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Mike Tromello of Precision CrossFit was an accomplished athlete and is now a top class coach. He’s coached multiple CrossFit games, athletes, and medal-winning weightlifters. Mike explains the key principles that will help you build an elite CrossFit athlete's physique. He also pinpoints what separates his athletes from their competitors.  This episode is a must-listen if you want to look and perform at your best! If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Dan John is an athlete, coach, teacher, and writer. He’s been lifting weights and throwing discus for about 50 years and is still going strong in his 60s. He’s also the author of one of my favorite books - Never Let Go: A Philosophy of Lifting, Living, And Learning.  We pick Dan’s brain to help guide you to make smart decisions about your own training, whether you’re a complete beginner or a seasoned veteran.  We cover the key assessments you can run on yourself to determine which areas need work. He also outlines how you should train in the three main brackets of your lifting career: 16-35, 35-55, 55 plus. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

In today’s episode of the breaking muscle podcast, we are joined by Max Moldaschl. Max began his finance career, but found himself tired, stressed, overworked, and heading for burnout. Many of his friends and colleagues recommended he use CBD oil to try and manage his stress. Despite initially being skeptical of CBD oil, he took the plunge and began using it. His experience was so positive he began researching it extensively.  This eventually led him to co-found NaturalWorks. Their mission is to harness the hemp plant's vast untapped potential to create natural solutions to genuine challenges. In this episode, we discuss: What is CBD? How is it different from marijuana?  What are the potential health and fitness benefits?  How NaturalWorks is trying to remove CBD's stigma and build confidence and trust in their products. You can follow NaturalWorks @naturalworksofficial and get access to their CBD knowledge base.  If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

The word legend is thrown around too often, but in this episode, we are genuinely joined by a legend of strength sports – Odd Haugen.  Odd was America’s Strongest Man in 1999, has broken multiple world records, competed, and won national titles in bodybuilding, weightlifting, and powerlifting, and helped organize and judge numerous events worldwide. He coached Martins Licis to the 2019 Worlds’ Strongest Man title. And if that wasn’t enough, at the age of 70, he’s stronger than you!  In this episode, we discuss the lessons he’s learned over 60 years of training. We discover the secrets to his amazing grip strength and lifting longevity. This is a fascinating insight into what it takes to get to the top and stay there. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

In this episode, Tom MacCormick explains exactly how he thinks you should train to build the most muscle possible. He explains what anabolic resistance is and why it means you must change your training strategy to keep growing. He identifies the three key phases of training, P.B.S. for short:  Primer Building Solidification And, he will share exactly how to structure and sequence each phase to maximize your results. This sequence is the exact framework he has used himself and with his clients to get in photoshoot shape. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Ray “Cash” Care. Ray is a navy seal veteran who has leveraged his experience and passion to become an expert on self-improvement, team-building, and fitness. He is the founder of CONQUER, a leadership, and team-building program designed to push you physically, mentally, and emotionally to break through personal barriers. Ray will teach you how to learn, grow, and profit from your pain by becoming better from the inside out. In this episode, we discuss the lessons Ray has learned in his career:  Why failure doesn’t exist The simple (but not easy to achieve) success equation One hell of a motivational speech from Ray If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Our guest is Andrew Coates. Andrew is a coach, writer, and podcast host. He works with athletes and gen-pop clients with a focus on education and enjoyment. This means their training, diet, and lifestyle are sustainable for long-term progress.  In recent years, Andrew has successfully branched out to become a prolific content creator. In this episode, we discuss how he juggles coaching 35+ hours a week with weekly podcast episodes, writing articles, and posting on social media daily. We also explore how this has opened up multiple opportunities for him. If you are interested in expanding your impact within the fitness industry and want practical tips to help you achieve it, this episode is a goldmine. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Our guest today is Mark Coles. Mark is a coach, bodybuilder, gym owner, educator, and fitness business mentor. He has also just released his book, Level Up – The Fitness Professional’s Road Map to Achieving Excellence, and reached the top of the Amazon bestseller charts. In this episode, we explore the valuable lessons Mark has learned from two decades of training and how these can be applied to all walks of life to take you to the next level. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Our guest today is Tom Purvis. Tom competed as a bodybuilder, trained at Gold’s gym in the 90s with all the top pros, and has educated other fitness professionals with RTS since 1997. He has a wealth of experience and is name-checked as a mentor to many top competitors and coaches. Tom is the creator of RTS and exerciseprofessional.com. In this episode, we discuss the underlying thought processes that Tom goes through when trying to help someone gain muscle mass. This results in a fascinating insight full of key principles you need to understand to reach your potential. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Our guest today is Chris Peil. Chris is a sports rehabilitation expert who specializes in helping people get back to performing at their best after the medical community has tried and failed. His no-nonsense, logical straight-talking approach is a breath of fresh air compared to much of the hot air and self-promotion you see from people far less skilled. Chris flies under the radar for someone who works with Olympians, professional athletes, and World’s Strongest Man champion, Eddie Hall. His lack of self-promotion is refreshing but robs the world of his wealth of wisdom. Listen to this episode to learn from a genuine hidden gem of the fitness industry. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Cody Haun is the epitome of a 21st century strength scientists. As he ventures out on his own, leaving academia for private practice, he is set up to track, analyze, and assess every aspect of your training and nutrition.  In this episode, we geek out about: -Inter-individual heterogeneity and response to training and nutrition -Starting a research and training practice -Case studies, database processes, and accountability to trainees -Ultrasound units, portable metabolic analyzers, and the tools of the trade If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Jordan Shallow is a chiropractor, strength and conditioning coach, powerlifter and educator. He's the cofounder of Pre-Script, which operates on the three pillars of mobility, stability and strength. In this episode: Jordan identifies the missing piece of the puzzle when it comes to enhancing performance, gaining strength, building muscle mass, managing injury risk, and developing more robust athletes He explains how developing a foundation of ability and stability can facilitate an increase in strength This is an interview I've wanted to do for several months and I'm delighted to finally get it done. Listening to Jordan will shine a spotlight on what your limiting factor is when it comes to getting results, it will identify why you get those nagging injuries or why you keep hitting plateaus in the gym. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Chris Barakat, MS, ATC, CISSN, is the founder of School of Gainz and Competitive Breed. He is also a competitive natural bodybuilder, researcher, and educator who truly walks the talk. In this episode, we discuss all things muscle building including: Whether DOMs are a useful indicator of effective training What makes a good muscle building exercise How much variety do you need in your training Is periodization a useful muscle building tool As well as discussing Chris' exciting research and insights into the latest science in hypertrophy. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Eric Helms of 3D Muscle Journey is an accomplished natural bodybuilder, world-renowned coach and fitness educator. Last year, he competed multiple times on the bodybuilding stage, but in 2020, he set himself the challenge of competing in three different strength sports: weightlifting, strongman, and powerlifting. In this episode, we discuss how he has juggled the competing demands of these different sports. This episode is absolute gold for anyone who competes in multiple sports, does CrossFit or plays a sport and wants to know how your gym-based training needs to sit alongside and compliment your sport practice and competition. This episode is absolute gold for anyone who competes in multiple sports, does CrossFit or plays a sport and wants to know how your gym-based training needs to sit alongside and compliment your sport practice and competition. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Amanda Thebe is a fitness and women’s health expert. She is a force of nature for women who are experiencing menopause hell and want to start feeling healthy and fit in their 40s and beyond. You can pre-order her upcoming book, Menopocalypse, on her website, Fit & Chips. Amanda contracted coronavirus in March, 2020. Hoping for a quick recovery, Amanda continues to deal with the long-term effects of this debilitating virus. In this podcast, Amanda talks about what it means for an active fitness professional to find themselves taken down by Covid-19. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Mario Tomic's passion for training has taken him on a journey from being a computer programmer to YouTuber, to coach, to an entrepreneur who lives the digital nomad lifestyle. Mario runs an online coaching service for busy entrepreneurs and professionals to get in the best shape of their lives. In today's episode, we discuss the key habits he has developed to allow him to transition through his career so smoothly. Some top tips we cover are: Guarding your time Taking a data driven approach to decision making How to build your pain tolerance The benefit of doing things that are hard And the most important productivity hack of all If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Paul Carter of Lift Run Bang specializes in hypertrophy and body re composition. He coaches pro bodybuilders and elite strength athletes and works with some of the most respected minds in a strength and physique world. Today's episode came from an exchange that me and Paul had about a post I made on training to failure. He disagreed with some of what I said. So I invited him onto the show to explain his thoughts. Did we agree, agree to disagree, or just start calling each other names. You'll have to listen to find out. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Bryan Haycock is the creator of hypertrophy specific training or HST for short. In this episode, we take a deep dive into: Exactly what goes into HST, including what actually causes muscles to grow The principles of program design for hypertrophy The mistakes most gym goers are making when it comes to training for size The misunderstood concept of strategic deconditioning and having science prove him right 20 years after he developed the concepts behind HST If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Calvin Huynh is a trainer, online coach, and writer. He is the founder of Awesome Fitness Science. Calvin’s delves deep into the scientific research and then distills the information into easy to understand and actionable guidelines. His articles teach you everything you need to know to look good naked, live healthy, and perform like a beast. In this special episode, we discuss the best way to approach your training post-lockdown. Get a pen and paper handy to take notes as you’ll learn how to determine the number of days you should train, how many exercises to do, what intensity to work at, and how many sets to do. Calvin also identifies the surprising opportunities presented from time away from the gym and how to capitalize on these to make newbie-like gains. If you’ve been out of the gym for a while and relying on bodyweight workouts or minimal equipment during lockdown then you don’t want to miss this! If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Greg Nuckols is a record-holding powerlifter, fitness writer, podcaster, and all-round training nerd owner of Stronger by Science. He aims to help lifters and coaches to train smarter. In this episode, we discuss: The predictors of muscular potential Training guidelines for hypertrophy The role of strength in hypertrophy Why he's not drinking the effective reps Kool-Aid If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Adam Bisek is a coach equally at home in person or online. He describes his job as the chance to change lives. To that end, he also believes that personal training should be just as described, personal.  In this episode, we discuss: How muscle dysmorphia shaped Adam's fitness journey How he got perspective and found that his struggles were actually a blessing in disguise The importance of intention if you want to achieve success How to build a world-class set of legs If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Luke Leaman is a coach, fitness educator and founder of Muscle Nerds, the company he formed after becoming disgruntled with the industry and the lack of empathy and science in it. In this episode, we discuss: The underpinning reason that stops people from building muscle How to measure your overall health and stress status with three simple metrics Why leas mode is a secret to unlocking your beast mode and a whole lot more If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Daniel DeBrocke is a strength and conditioning coach who primarily works with powerlifters and is an educator who works hard to share his knowledge without asking for anything in return. As a competitive powerlifter, he holds a 1700 lbs raw total. In this episode we discuss: How he took himself from 165 to 286 pounds How beginners can gain muscle most efficiently How advanced lifters should sequence their training for optimal progress Pivot blocks, strategic variation, developing work capacity, and a whole lot more If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

James Fitzgerald has over 20 years of experience as a strength coach. He was also the CrossFit games champion in 2007 and is the founder of OPEX, the education provider for coaches seeking career success, longevity, and fulfillment. In this episode, we discuss: Controlling the chaos of training for CrossFit Why you should not do energy systems work if you want to build muscle The importance of the gut in gaining muscle and strength Why a cyclical approach to your trading and diet is wise If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Kyle Hunt started out his fitness journey as an 85-pound kid who wanted to wrestle and now runs an online strength and conditioning consulting business. He prides himself on helping people to reach their goals in the most time-efficient way possible. In this episode, we discuss: The role of cardio in hypertrophy Why CrossFitters are so jacked How to program cardio if you want muscle mass without getting out of breath, tying your shoelaces How to periodize both your training and diet for maximum results The forgotten phase of training that so many people miss out on If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Juma Iraki is the founder of Iraki nutrition, a Norwegian company that consists of exercise scientists, sports, nutritionists and researchers that provide training, nutrition, education, and consultation related services to businesses and athletes. In this episode, we discuss: Training frequency for size and why it's a variable. A lot of people get wrong specialization phases for stubborn muscle groups How many calories you need to gain lean muscle How quickly you should gain weight when bulking The two supplements that work and the other two that might work. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Wolfgang Unsoeld of the Your Personal Strength Institute is a coach based in Stuttgart, Germany, who has worked with elite athletes from 20 different sports. The vast majority of his business, however, is spent working with general population clients with whom he's developed a reputation as a world leader in body transformations. In this episode, we discuss: The similarities and differences between gen pop and elite athletes The key measurement tools he utilizes to track progress The three simple changes he makes to every single one of his clients' training, diet and lifestyle habits And a popular new fad fitness trend, which is a little more than an illusion designed to sell programs If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Abel Csabai knows a thing or two about hypertrophy and podcasting. Abel got into the nutrition and training game as a part of his quest for personal growth. He started the Sustainable Self-Development podcast. Through hundreds of hours of podcasting and his own fitness journey, Abel got the chance to be mentored and educated by some of the best of the industry which has allowed him to collate all these philosophies to create his unique take on things. In this episode we discuss: The harsh lessons he has learned whilst trying to get big and shredded The keystone habits for sustaining a lean physique The power of mindfulness And realistic body fat percentages for cutting and bulking If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.  

Our guest for this episode is Valentin Tambosi. Valentin is a Natural Pro Bodybuilder, Prep Coach, and Educator through the Intelligent Strength Coach Program. His passion for training shines through on this episode and you can really feel that he gets a kick out of helping people to reach their fitness goals.  In this episode, we go in-depth on: The required mindset for muscle gain The intensity of effort required Creating the ideal training environment The power of visualization And we go into detail on the nitty-gritty of programming training to maximize growth. Specifically, identifying the 3 key pillars of muscle gain We then round the show off with some key training strategies for the chest, biceps, and back. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Our guest for this episode is Menno Henselmans. Menno is an online physique coach, scientific researcher, and fitness educator who traded his company car to follow his passion for fitness. In this episode, go in-depth on: If hard gainers really exist How to predict your genetic potential for muscle growth Realistic rates of muscle gain How to establish your ideal training volumes and frequencies The fact that Menno stopped counting how many countries he’d lived in at 50! Yes, 50! If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Borge Fagerli’s background as an engineer and later on as an entrepreneur and CEO has enabled him to put his methods into a step-by-step system that can transform your health, appearance and your performance – both mentally and physically. Borge has been in the industry for over 20 years and is the creator of  “Myo-reps” – one of the most time-efficient and effective training strategies to build muscle. As a 45-year-old father and business owner, Borge is an expert on how busy guys can achieve exceptional results without having to sacrifice their lifestyle. In this episode, we go in-depth on: What causes muscle to grow Effective reps Junk volume Maximizing your return on investment with training Myo-reps And a shocking revelation about him! If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com

Our guest for this episode is Michael Goulden. Michael is a personal trainer and he founded his training facility, Integra way back in 1997. Since then he has been integrating exercise mechanics with neuromuscular preparation to create a uniquely sustainable approach to health, fitness, and performance. On top of this, he has gone on to become one of the leading fitness educators in the UK. In this episode, we take a deep dive into all things exercise mechanics. Within the conversation we discuss: The importance of exercise mechanics on training efficiency Considerations for individualizing the process Active V Passive Matching exercises and programs to goals And providing a full contractile range challenge to muscles If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Our guest for this episode is Dr. Joel Seedman. With over 15 years of personal and team training, strength coaching, and nutritional counseling experience, Joel works with a wide variety of clientele. To maximize performance and health, Joel focuses on improving his clients' muscle function and movement mechanics. By doing this, all characteristics of performance, fitness, and health improve-no matter the athlete or training goal.= In this episode, we dive deep on what causes a muscle to grow, the role of genetics on muscle and strength gains, the benefits of eccentric isometrics, factors that might inhibit your progress, and that Joel is the most interesting man on the planet. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Starting out as a scrawny 125lb kid at 6’ 2” Brad Borland took up weight training at the tender age of fourteen and ended up a 220lb competitive, drug-free, natural bodybuilder several years later. Now, armed with both knowledge and muscle, he has helped countless individuals domestically and abroad. Brad is also a University Lecturer with a Master’s degree in Kinesiology and a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). We discuss a wide range of subjects including, why people use genetics as an excuse, realistic rates of gain for a natural lifter, how to filter the information overload the modern lifter is bombarded with, and Brad’s favorite way to train if you want to build muscle as quickly as possible. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

Our guest for this episode is Eric Bach. Eric describes himself as a bacon, bourbon, coffee connoisseur, and overly invested sports fan. For a decade has helped high school, college, and pro athletes. Helps guys to build confident, strong, athletic bodies. Works both in-person and online. Eric has tried all the industry BS gimmicks. Discovered they didn’t work and has boiled his training down to the following motto… “Success lies in the relentless pursuit of the basics.” In the episode, we discuss the basics of building an athletic and aesthetic physique, the key muscle building habits you need to know, common mistakes most lifters are making, how fast you can realistically build muscle, and a whole bunch more. If you enjoyed this podcast and took value from it, please rate and review to help us spread the word to motivate and inspire others to take their performance to the next level. For more podcasts like this, visit the Six Pack of Knowledge page. Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the greatest hypertrophy experts on the planet. If you are interested in working with Tom or finding out more about him then follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.