Podcasts about hypertrophy training

I have a great discussion to share with you from Philip Pape, the host of the Wits and Weights podcast. I had the pleasure of joining him on his show, and he was a really sharp guy with some nice, focused, and quantified insights about how to lose excess body fat the right way. If you visit witsandweights.com, you'll see some nice free offerings of his free metabolic assessment, nutrition coaching, nutrition guides, and some great content at the Wits and Weights podcast. In this episode, you will hear us discuss the fitness industry, what he's doing, and the always popular topic of trying to drop excess body fat. Phillip stated what I believe to be a life changing insight about weight loss by saying: it all starts with strength training. You have to work on building muscle in order to succeed, even with dietary transition, because if you don't, you're going to fall into old habits—you're going to get hungry, you're going to want to chomp on something. As you will learn in this show, when you start working hard on strength and resistance training, you are going to have muscles actively taking glucose in from the bloodstream and replenishing the larger muscle, the more muscle mass that you build, as well as recovering from the workouts where you are burning glucose in the workout, burning glycogen, and then replenishing stored glycogen. What an interesting and very simple takeaway—that it's not just about locking in on your diet, watching your portion sizes, and all the things that we've been programmed for so long to think is the main starting point to getting the physique that you dream of. It starts with hard work and pumping the iron. We also have a fascinating conversation in the middle where we talk about this theme that I've talked about on the podcast often—the fully fueled approach to fitness and longevity, where you're eating more food, moving more frequently, recovering faster, and living longer. This topic came up as Phillip was describing a gaining phase that he goes through in his training where he's doing some strenuous workouts, the hypertrophy style workout, and deliberately and systematically consuming more calories over a sustained period of time, whether it's a month or six weeks. And during that time period, what a surprise!—he has more energy, he's more active, he’s tapping his foot more at his desk and feeling great and recovering and building muscle. So I think it's a nice reflection on the importance of fueling yourself with natural, nutrient dense food exclusively, and then getting to work and working those muscles. That is the path to not only getting off that stubborn, excess body fat that might have been sitting there even when you're doing hard work on your diet, but to opening a new portal and exposing yourself to new possibilities. Enjoy this show with weight loss and fat reduction body composition expert Philip Pap of the Wits and Weights podcast. TIMESTAMPS: Philip Pape talks about the best way to lose weight is with strength training. [00:56] When you start the program with Philip, you start with self-awareness of how much you are eating, what you’re eating, the composition of there food and the movement and the training you are already doing. [08:41] What is the muscle centric approach? Burning calories is not the best way to lose weight.[11:14] What is the biggest offense to healthy living and longevity? [16:05] When you have a lot of muscle mass on your body, or you're stimulating the muscles in aworkout, the glucose is going into the muscle to refuel and replenish. [19:34] How’s it that a person can have good muscle mass but still need to lose weight? [21:52] Philip explains how and why he purposely gains weight as he is trying to put on more muscle. [23:22] The consumption of more calories is fueling a more ambitious training regimen. [31:37] How does one deal with the struggle of reducing excess body fat when they have been “doing all the right things?” [37:17] Steady state cardio is touted for weight loss. How does that compare to lifting and just moving more every day? ? [40:13] How important is the HRV monitor? [56:35] Just getting started, you don’t have to have a big gym-full of equipment. [01:02:26] LINKS: Brad Kearns.com B.rad’s Superfruits B.rad’s Shopping Page B.rad’s Whey Protein Superfuel Wits an Weights Born to Walk Carnivore Scores Food Ranking Chart We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. 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Chapters00:00 Introduction to Hypertrophy Training Mindset Mistakes11:10 Understanding Hypertrophy vs. Atrophy19:00 The Importance of Mechanical Tension in Training27:58 Recognizing and Overcoming Fear of Failure in Training34:21 Understanding Mechanical Tension in Training38:18 The Misconception of Progressive Overload46:05 The Importance of Controlling Eccentric Movements54:15 Sensation vs. Actual Stimulus in Training01:03:29 Embracing Discomfort for GrowthTo Apply For Coaching With Our Team: CLICK HERETo ask us a question for the next Q+A episode: CLICK HERE Read Our Free Blogs: CLICK HERE

In this episode, I reflect on the evolution of my brand, Pregnancy and Postpartum Athleticism, as we move into 2025. I discuss the rebranding efforts, updates to our fitness programs, and the continued focus on supporting women throughout their athletic journeys. I also share my personal experiences as a coach and mother, highlighting the balance between competition and family life.   Takeaways: A Fresh Start for the Brand: Updated look and improvements to programs like the Pregnant Athlete Training Program, Postpartum Athlete Training Program, Practice Brave Fitness Program, and more. The Practice Brave Fitness Program Revamp: A more holistic approach to supporting women and focused programming to balance strength, conditioning, and hypertrophy training tailored to athlete moms. Big Announcement: Live Coaching Certification in 2025! Launching the first-ever Pregnancy and Postpartum Athleticism Coaching Certification weekend event this March. Expanding the Vision: My goals for 2025 include more speaking engagements, partnerships, and collaborations to broaden our impact in the fitness industry. Growing Our Reach in Combat Sports: Continuing to support pregnant and postpartum athletes in combat sports like jiu-jitsu, wrestling, kickboxing, and more.   If you're excited about the live certification or have suggestions for partnerships or collaborations, I'd love to hear from you. Let's make 2025 the best year yet!   Join the Practice Brave Fitness Program   Need workouts for your pregnancy or postpartum? Check out my programs (now with app access!):   The Pregnant Athlete Training Program The 8-Week Postpartum Athlete Training Program Looking to coach pregnant & postpartum athletes? Check out Pregnancy & Postpartum Athleticism

Thanks a ton for supporting RP and tuning into the podcast! Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. We only back what we use—VersaGrips are a game changer. Snag a pair and save 15% w code MIKE15! https://www.versagripps.com/pages/drmike 0:57 Nick is stupid according to IG 3:15 Anything over ten reps is fatiguing!? 13:31 Are you actually advanced 30:37 Mike's latest pod with Doctor Mike 36:36 High reps and failure 44:57 Don't clown yourself 48:13 Exercise selection and fatigue 51:21 Injury risk 54:21 Failure has a benefit

In this episode of the Podcast I share seven crucial factors that could be holding you back from seeing progress in the gym and on the course. Whether you're stuck in your fitness journey, struggling to build strength, or not getting the results you expect from your training, I outline the essential elements that can help you take your golf performance to the next level. Drawing on expert insights from previous guests like Andy Galpin, a leading researcher, you'll learn how to manipulate variables like exercise choice, volume, intensity, and progression to finally break through plateaus and see the improvements you're after.If you're ready to transform your fitness and golf game this off season let's talk. Start by completing this coaching application form and I'll be in touch to talk about building a program for you! Have questions, feedback or suggestions for future episode? Click here to send me a text!

Apply for Coaching OR Get 2 Weeks FREE | If you want to build muscle and lose fat without spending endless hours in the gym, this episode is for you. Tune in to learn how to maximize your results in minimal time. Enjoy!→ Get Your FREE 77-Page Body Recomp Guide→ Book a FREE Fitness Strategy Call→ Kade's Instagram→ Rate & Review Us (scroll to bottom of page)*This is a body recomposition podcast for those in fitness who want to lose fat and gain muscle (recomp).

Join MEMBERS ONLY to get access to perks: https://www.youtube.com/channel/UCSo2azieL7E7uzkXGvEeMSw/join   For only $4.99 a month, get EVERY NEW podcast episode EARLY and AD-FREE. As a member, you'll have access to guest AMAs to get your questions answered. Enjoy the cool elitefts badge next to your profile name as well.      elitefts Apparel: https://www.elitefts.com/shop/apparel.html               Support and help the Podcast grow by Joining The Crew:  https://www.elitefts.com/join-the-crew     Swede Burns is back for another Dave Tate's Table Talk episode.  Swede Burns, the creator of the 5thSet methodology and owner of Keyhole Barbell, is a distinguished lifter and coach with over 20 years of competitive experience. A published author of several highly-rated books, Swede has made a significant impact on the powerlifting community. He is an Orthodox Christian, as well as a devoted husband and father.    Swede's IG: https://www.instagram.com/mfswede/   SPONSORS Marek Health   A telehealth platform specializing in hormone optimization and preventative medicine. Offers self-service labs and guided optimization with competitive pricing.  Save 10% on your first order with code TABLETALK. Visit Marek Health today: https://marekhealth.com/tabletalk     LMNT   A zero-sugar, naturally-formulated electrolyte drink mix suited for athletes and those on hydration-focused diets.  Receive a free 8-flavor sample pack with any purchase. https://partners.drinklmnt.com/free-gift-with-purchase?utm_campaign=agwp&rfsn=6760586.28b9b1e&utm_medium=sponsor&utm_source=tabletalk&utm_content=&utm_term=     RP Hypertrophy App An advanced training app designed for maximum muscle growth. Early access pricing starts at $24.99.  Visit the provided link for more details and discounts. https://go.rpstrength.com/hypertrophy-app/   CODE: TABLE TALK   elitefts   Offers a wide range of gym equipment and apparel.  Support the show: https://www.elitefts.com/content/table-talk/   Save 10% with code TABLETALK. CODE: TABLETALK All profits support Dave Tate's Table Talk Podcast. SUPPORT THE SHOW Support and help the Podcast grow by Joining The Crew:  https://www.elitefts.com/join-the-crew  All profits from elitefts Limited Edition Apparel, Table Talk Coffee, and Team elitefts Workouts, Programs, and Training eBooks support Dave Tate's Table Talk Podcast. Shop these elitefts items: https://www.elitefts.com/content/table-talk/       elitefts Shop: https://www.elitefts.com/        elitefts IG: https://www.instagram.com/elitefts/   elitefts Limited Edition Apparel: https://www.elitefts.com/shop/apparel/limited-edition.html

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Can we train less and gain more? From professional bodybuilding to becoming a force in the fitness world, Dr Michael Israetel reveals the ultimate hacks to transform your fitness game.  Dr Michael Israetel is a renowned sports science and nutrition expert, he is also the co-founder of Renaissance Periodization, a company that offers science-backed fitness advice. He is the author of books such as, ‘Scientific Principles of Hypertrophy Training'. In this conversation, Dr Michael and Steven discuss topics such as, how to grow muscle fast, the shocking side effects of steroids, how to hit your protein needs, and the truth about calorie counting.  (00:00) Intro  (01:37) What Is Michael's Mission?  (02:38) Biggest Myths And Rebuttals Why People Can't Get Into Shape  (07:10) Why Does It Matter To Be In Good Shape?  (10:47) What Is Your Background?  (12:41) Where Do People Start With Their Body Journey?  (16:57) Work Outs At Home With 20lb Dumbbells Give Great Results  (18:42) Gym Anxiety  (21:33) The Science To Muscle Growth  (26:29) How Many Sets And How Often Will Grow Muscle?  (28:42) What's Going On In Our Muscles To Make Them Grow?  (32:41) How Long Will It Take For Me To Lose Muscle?  (37:38) Warming Up For Workouts  (42:42) Common Gym Mistakes People Make  (44:54) Best Foods To Grow Muscle  (46:50) Is Intermittent Fasting Good For Muscle Gain?  (47:58) Pre Work Out & Caffeine Stimulants  (51:00) Calories Are The Only Thing That Matters  (56:26) The Dangers Of Calories Out & Calories In  (58:02) Body/Muscle Dysmorphia & Mental Illnesses  (01:02:40) The Myths About Weight Loss And What Hold People Back  (01:05:29) The Biggest Myths Around Weight Loss  (01:06:06) How Much Of Weight Loss Is Diet?  (01:11:14) Cardio Vs Strength For Weight Loss  (01:13:50) What Supplements To Take  (01:17:26) What About Steroids?  (01:19:14) How Quickly Do You Notice A Difference On Steroids?  (01:19:50) Do You Need To Work More When You're On Steroids?  (01:20:25) What Are The Downsides Of Steroids?  (01:22:24) Shrinkage Of Manhood On Steroids  (01:24:39) Psychological Implications Of Steroids Michael Has Suffered With  (01:27:27) With All The Risks With Steroids, What's The Point?  (01:29:40) Why Michael Wanted To Be So Big  (01:32:04) How Michael Felt About Being Bullied  (01:38:24) Why Steven Does What He Does  (01:45:19) Building Belief Through Evidence  (01:51:49) Guest's Last Question  Follow Dr Michael: Instagram - https://g2ul0.app.link/hy2H4ERONMb  Twitter - https://g2ul0.app.link/xymbLhPONMb  You can learn more about ‘Renaissance Periodization', here: https://g2ul0.app.link/4ULqGyNONMb  You can purchase Dr Michael's book, ‘Scientific Principles of Hypertrophy Training', here: https://g2ul0.app.link/K4T1ZtJONMb  Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes  Get your hands on the brand new Diary Of A CEO Conversation Cards here: https://appurl.io/iUUJeYn25v Follow me: https://g2ul0.app.link/gnGqL4IsKKb Sponsors: WHOOP - https://join.whoop.com/en-uk/CEO Colgate - https://www.colgate.com/en-gb/colgate-total

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Shallow and Jiunta discuss all things warm-ups. The guys touch on the importance of function in optimizing training for hypertrophy as well as prioritizing joint mechanics to maximize muscle stimulus.    Negative comments, punchable faces and fluidity in training, this episode has it all.    PSL1 registration is now live. Learn more at https://www.pre-script.com/psl1   We've got a new sponsor!   Marek Health is a health optimization company that offers advanced blood testing, health coaching, and expert medical oversight. Our services can help you enhance your lifestyle, nutrition, and supplementation to medical treatment and care. https://marekhealth.com/rxd Code RXD   Don't miss the release of our newest educational community - The Pre-Script ® Collective! Join the community today at www.pre-script.com.   For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram.   For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases.   You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram!   Dr. Jordan Shallow: https://www.instagram.com/the_muscle_doc/ Dr. Jordan Jiunta: https://www.instagram.com/redwiteandjordan/ Talking Shit on the Internet vs. Real Life (00:02:56) Punchable Faces (00:10:19) Avoiding Controversial Topics (00:26:01) Function and Hypertrophy Training for the Upper Body (00:45:12) Expanding the Bullseye of Meaningful Stimulus (00:49:24) Optimizing Exercise Selection for Length Tension (00:51:17) Removing Bottlenecks and Maximizing Work Capacity (00:57:23) Understanding Function and Joint Mechanics (01:06:23) Starting Workouts with Non-Efficient Movements (01:15:18) Integrating Joint Mechanics into Resistance Training (01:25:18) Accepting the Fluidity of Models and Performance Milestones (01:29:35)

The trio is back to discuss a classic Iron Culture topic: how much does increasing muscle mass contribute to strength? But, before we can answer how much, we must acknowledge that some in the scientific community doubt whether hypertrophy contributes to strength at all! What is the source of this skepticism and how do we resolve this debate? Tune in to learn not only how getting jacked impacts strength, but also the importance of study design, what is needed to make causal inferences, and how to make conclusions in the absence of ideal data.

Nick Shaw is the Co-Founder and CEO of RP Strength. RP is a fitness technology company that has helped millions of clients worldwide. They are the world leaders in Hypertrophy Training, and their YouTube channel helps tens of millions every month. Nick has helped transform RP from a bootstrapped company to over $100M in revenue over the last decade. https://rpstrength.com/pages/nick-shaw https://www.linkedin.com/in/nick-shaw-b078068b/ https://www.instagram.com/rpstrength/ https://www.youtube.com/@renaissanceperiodization --- Summary Fitness and Mental Health Benefits @ 0:00 Nick and Michael discuss the numerous benefits of exercise, particularly weight training, for both physical and mental health. They emphasize how exercise can improve clarity, reduce stress, boost energy, and lead to better food choices - creating a positive feedback loop for overall wellbeing. They encourage entrepreneurs to prioritize their fitness, even with limited time, through simple strategies like lifting weights 2-3 times per week. Compound Effects of Early Fitness Habits @ 10:18 Nick and Michael compare the benefits of starting healthy fitness habits early versus later in life. They liken it to the power of compound interest in investing - the earlier you start, the greater the long-term impact. They encourage young people to build healthy routines now that will pay dividends as they age. Growing RP Strength's YouTube Channel @ 13:06 Nick shares insights into the strategies that have driven the rapid growth of RP Strength's YouTube channel, now approaching 2 million subscribers. Key factors include embracing authenticity and the natural personalities of the hosts, treating the channel as a professional operation with dedicated resources, and consistently publishing high-quality content daily. Recap and Next Steps @ 19:03 Michael and Nick wrap up the discussion, encouraging the audience to check out RP Strength's YouTube channel and website for more information. They emphasize the importance of individuals taking responsibility for their health and fitness, as this not only benefits them personally but also reduces strain on the healthcare system overall.  

Are you ready to show off your toned physique this season? The folks at Fitness Fahrenheit explain how you can maximize workout results with PPL hypertrophy training exercises. Visit https://www.fitnessfahrenheit.com/tipsresultspplhypertrophy for details. Fitness Fahrenheit City: Boston Address: 18 Corman Road Website: https://fitnessfahrenheit.com/ Email: KojiLopez4@gmail.com

Why is "power" critical as we age? What kind of workout is best for hypertrophy? How can we become the person we want to be and more... Join our 8-Week Workout Progam that begins 6/3/24! - DGTL in under 45 is your answer to stay on track with your workouts this summer - https://www.digitalbarbell.com/quick At Digital Barbell, we remove the guesswork from getting in the best shape of your life. You've never done workouts quite like these! Get a FREE WEEK of training FROM A DIGITAL BARBELL COACH

If you want to put the 'muscle' in 'Muscle Beach' this summer, then follow the advice in FItness Fahrenheit's new guide on PPL hypertrophy training! Go to https://www.fitnessfahrenheit.com/tipsresultspplhypertrophy to find out more. Fitness Fahrenheit City: Boston Address: 18 Corman Road Website: https://fitnessfahrenheit.com/ Email: KojiLopez4@gmail.com

Hello and welcome to the Progress Theory, where we discuss scientific principles for optimising human performance. In this episode, we are joined again by the legendary Dr. Pak. Now, it was so good to have Dr. Pak back on the show. His last episode was amazing, but this time I wanted to move away from the minimal dose effect research that he's done before and focus more on this new research, which is more around strength and hypertrophy and how we can utilise this information to become as strong as possible and apply this to the deadlift. In this episode, we discuss:0:43 - Introduction 1:50 - What is Kyriakos Grizzly like?8:33 - Minimalist training10:50 - Common traits in super strong athletes12:51 - Expectations on strength gains15:21 - Strength and muscle mass periodisation22:33 - Hypertrophy for deadlift29:42 - Deadlift focused training34:45 - Social media memes and training39:20 - ‘Being Evidence-based' need to do better51:14 - Dr Pak's current research and media projects55:50 - Deadlift recommendationsViral Topic: The Illusion of Strength Standards on Social Media Quote: "A 200 kilo deadlift if you're a lifter is not something that many will regard as impressive. But if you start thinking about your strength in percentiles compared to the average gym gore, if you're not a power lifter, right, then that's a different game."Hypertrophy Training and One RM Specific Work: "So let's say you are far away from a competition, or you have a year where you can work on hypertrophy. I would personally still have some one RM specific work there."The Importance of Hypertrophy for Strength Athletes: "And for strength athletes specifically, I do feel that a lot are guilty of massively mistreating hypertrophy specific work and viewing hypertrophy stuff as obviously there are accessories, but I do feel like calling them accessories sometimes leads to them being treated as like, if it's higher reps and it's a machine based exercise, or it's not like an SPD exercise for power lifters, then, okay, I've done my hypertrophy work regardless of whether it was close to failure, whether it's progressing over time, and so on and so forth."Predicting Deadlift Progress: "But your starting point may be completely different to that of another person, if that makes sense."The impact of body weight gain on strength training: "But when working with somebody and they want to increase their strength, which is almost everyone I work with and nobody has come to me and said, hey, man, too strong over here, I got to get weaker."Powerlifting Progression: "Yes, I want 300, but I am at a place in my lifting career where the deadlift now needs either a lot of focus from me and a lot of dedication, which I have other things going on in my life if I want to get close to that 300."Fitness Myth: "And the more calories would be mostly, it may be placebo to a certain extent, but like, gaining a couple of kilos over a few months means that I am in a calorie surplus, that I am giving myself a bit more, that I am improving my recovery a bit more."Viral Topic: Social Media and Personal Branding Quote: "I am somebody who's not very serious as an individual, I'm serious about the things I do, but as a character, I like to have fun with things and I like to have fun with more, let's say complex or serious topics like scientific studies and stuff."The Importance of Evidence-Based Practice: "But I do think that the clash between the two sides, which are not really sides, is just a result of people wanting to naturally go against something and have this enemy.""Improving Deadlift Strength with Variations and Singles": "Doing one RM specific work in the form of singles, keeping the majority of those with a few reps in reserve, but still having some heavier...

Ep 8: In this solo "ask me anything" episode, Chelsey answers questions submitted by listeners. She discusses topics such as reverse diets, transitioning away from logging food, incorporating yoga with strength training, the differences between strength, hypertrophy, and strength endurance workouts, and starting running or finding alternatives to running.

The science can hold you back! Lift hard, lift functionally and LIFT BIG! Follow @ddtmethod on Instagram and X! Buy MTS Nutrition Immortal HERE! https://www.tigerfitness.com/products/mts-nutrition-immortal-vitamin-pack

If you're looking for a simple workout schedule to follow that will help you build muscle, feel healthier, and look good, Fitness Fahrenheit wants you to give PPL hypertrophy training a try! Go to https://www.fitnessfahrenheit.com/tipsresultspplhypertrophy to find out more. Fitness Fahrenheit City: Boston Address: 18 Corman Road Website: https://fitnessfahrenheit.com/ Email: KojiLopez4@gmail.com

Gus covers the basics of programming to build muscle, as well as, some techniques to make your training a little more complex.Continue Your Education:Western Governor's University (WGU): https://infl.tv/nFBONew Website and Merch:https://www.wheyoflifepodcast.comSocial Channels:Podcast Instagram: https://www.instagram.com/wheyoflifepodcast/Gus' Instagram: https://www.instagram.com/gussholland/

Jordan Jiunta joins the conversation to discuss the concept of non-sport specific training and its role in optimizing performance and reducing injury risk potential. Jiunta, Mac, and Thayer elaborate on the need for a continuum of specific and non-specific training phases, with a focus on building functional capacity and addressing biomechanical deficiencies. This episode also highlights the role of hypertrophy training in rehabilitating and restoring function.    We've got a new sponsor! Marek Health is a health optimization company that offers advanced blood testing, health coaching, and expert medical oversight. Our services can help you enhance your lifestyle, nutrition, and supplementation to medical treatment and care. https://marekhealth.com/rxd Code RXD   Don't miss the release of our newest educational community - The Pre-Script ™ Collective! Join the community today at www.pre-script.com.   For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram.  For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases. You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram! 

TIME STAMPS: 01:11 HATE MESSAGES from CARB-LOVERS! 03:12 Still rockin the DELTOIDS and the VEINZ! What's going on in Richard's life lately and KETO PRO; how we each value AESTHETICS and PERFORMANCE SPORTS such as endurance or ice hockey and try to get the best of both worlds using a PROPER HUMAN DIET. 05:48 TWO PERCENT BODY FAT: Why Richard was UNSTOPPABLE as a professional bodybuilder. 08:31 How Richard stays SHREDDED YEAR ROUND. 11:38 Carbohydrates are a TOOL. Most coaches MISUSE this tool. 17:07 How to TAKE YOUR HEALTH EDUCATION into your OWN HANDS by doing your OWN RESEARCH and figure out what WORKS. 18:04 FALSE BELIEF #1: “You need ALL THREE MACROS to maintain stable hormone production.” 23:45 VIDEO–SEE YOUTUBE CHANNEL - The WORST TYPES of carbohydrates you can eat (cut these out first). 28:08 Why CARNIVORE COACHES are perhaps the most notorious for advocating to NOT track Calories because it doesn't work. 30:44 HORMONES govern whether we gain or lose weight. CALORIES do not account for EFFECTS of INSULIN, thermic effect of food, metabolic rate, ketogenesis, and INFLAMMATION. 38:39 All about LECTINS and PHYTIC ACIDS: These BLOCK ABSORPTION of nutrients you are receiving from you food; many plants take more nutrients than what you realistically gain from the food. 43:28 How vitamins and minerals are absorbed in our body. 47:59 How Richard & I both realized that it was WRONG to TRACK CALORIES, how hard it was to shift our mindsets and re-learn weight loss correctly, & why the CALORIC MODEL DOES NOT WORK. 52:45 Studies and reports on HONEY, SUGAR, and HIGH FRUCTOSE CORN SYRUP. Are they all the same or are they all different? 57:30 CASE CLOSED: Overconsumption of carbohydrates is DETRIMENTAL to your health. 01:00:45 “There were no significant changes in GLUCAGON, total or free TESTOSTERONE, SHBG, IGF1, cortisol, or T3.” Another study once again shows there is no negative long-term thyroid or other hormonal issues. There is a reason the long-term low-carb meat-based nutritionists and doctors are in good physical shape with excellent hormonal panels. 01:07:48 FALSE BELIEF #2: “You need carbs for ENERGY.” No you do not, and why CARBS do NOT HELP YOU BUILD MUSCLE. You might even build muscle faster without them. 01:10:45 How to condition yourself with DIET ALONE and NO CARDIO. 01:15:50 FALSE ADVERTISING: KALE is not a good source of VITAMIN K! We've been lied to and here's why. 01:18:22 How to identify if your CARB CRAVINGS are a DRUG PROBLEM. 01:19:45 FALSE BELIEF #3: “We need to have a BALANCED DIET.” 01:25:58 Richard goes live all the time, educating anyone who is willing to learn for FREE! Here's where he is speaking and how you can contact him. Richard Smith is the UK's Leading Nutrition Expert as seen on TV: GBO Champion Professional Bodybuilder Managing Director of Keto Pro Host of The Keto Pro Podcast Annual Carnivoreathon co-host with Stephen Thomas YOUTUBE: https://www.youtube.com/channel/UCD0szaevd4EkDx1A31kUfCQ WEBSITE: https://theketopro.com/ I met Richard when speaking at last year's Carnivoreathon and after realizing he was also a bodybuilder, a dad with a young daughter, and has also basically dedicated his life to changing people's lives with the CARNIVORE DIET, we obviously became best buddies. Check out SESSION 017 where we discussed ENDURANCE & HYPERTROPHY TRAINING on a ZERO-CARB diet. 30-minute consultation with Coach Colt: https://calendly.com/ssyl/1-on-1-consultation-30-min SUPERSET Coaching membership inquiries: https://calendly.com/ssyl/meet-greet Mark Ennis Consultations & Coaching Inquiries: https://instagram.com/fitnessbeyondtime01?igshid=YmMyMTA2M2Y= Looking for some mid-workout entertainment and motivation? Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY!

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:Differences between training for strength vs training for muscle growthCould weight loss plateau be caused by hormones?My performance is going up in a deficit, is this muscle gain?Follow me on Instagram for more information and education:  jeffhoehn_Coaching application: HEREBody Recomp Masterclass: HERECoaching Consultation: HEREHow You Can Work With Me?: HERE

Join the community here: https://www.skool.com/modern-meatheads-6372/about Time stamps:00:00 Introduction to Hypertrophy Training Principles02:05 Understanding First Principles08:46 Foundation of Hypertrophy: Stress Physiology15:25 Controlling Stress: Interaction with Force19:47 Exercise Analysis and Research Interpretation20:30 Fundamental Principles of Force Application30:20 Exercise Decision-making Framework39:45 Exercise selection based on first principles41:50 Understanding failure and exercise efficiency49:24 Defining failure and constraints in exercise execution01:00:05 Factors Influencing Muscle Growth01:02:06 Stretch Mediated Hypertrophy and Exercise Selection01:06:22 Clarifying Terminology and Conceptual Misunderstandings01:10:41 Practical Application and Muscle Targeting01:19:05 Planning Efficient Workouts01:25:19 Adapting Training Approaches

Join the community here: https://www.skool.com/modern-meatheads-6372/about Time stamps:00:00 Introduction to Hypertrophy Training Principles02:05 Understanding First Principles08:46 Foundation of Hypertrophy: Stress Physiology15:25 Controlling Stress: Interaction with Force19:47 Exercise Analysis and Research Interpretation20:30 Fundamental Principles of Force Application30:20 Exercise Decision-making Framework39:45 Exercise selection based on first principles41:50 Understanding failure and exercise efficiency49:24 Defining failure and constraints in exercise execution01:00:05 Factors Influencing Muscle Growth01:02:06 Stretch Mediated Hypertrophy and Exercise Selection01:06:22 Clarifying Terminology and Conceptual Misunderstandings01:10:41 Practical Application and Muscle Targeting01:19:05 Planning Efficient Workouts01:25:19 Adapting Training Approaches

This week, we're diving into a variety of topics that touch on all aspects of fitness. We tackle your questions about supplementing CrossFit with hypertrophy training, the role of protein supplementation in a clean diet, and how to recover effectively after an intense travel day. We also discuss the concept of “resetting” personal records as we go through different stages in life. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

Jake Remmert is an absolute legend. His knowledge of hypertrophy training, coaching background, and personal experience make him an unmatched resource. In this episode, we discuss many great topics. The show starts with a bit of personal deep diving into our own personal experiences, worldviews, and shared perspectives. It eventually turns into an incredible chat covering individualizing hypertrophy training. Follow Jake and DDS:Jake Remmert, PhD(c), CSCS (@jake.datadrivenstrength) • Instagram photos and videosTeam Data Driven Strength (@datadrivenstrength) • Instagram photos and videosSubscribe to my Patreon to support the show!!!Philosophical Weightlifting | Creating Weightlifting podcasts and sharing knowledge.Follow me and get coaching!https://www.instagram.com/josh_philwl/Weightlifting House:https://www.weightliftinghouse.com/ code PHILWL for 10% offOnyx:https://www.onyxstraps.com/ with code PHILWL for 10% offhttps://www.instagram.com/onyx_straps/Earth Fed Muscle:https://www.earthfedmuscle.com/ with code PHILWL for 10% offCheck out the AI:https://weightlifting.ai/

Always a great time with my friend and personal fitness coach - Jordan Lips. Jordan's one of the best in the business when it comes to hypertrophy training. This is probably one of my favorite episodes to date. Topics discussed:-How do we build muscle? Inputs + stimulus required for muscle growth.-Hypertrophy training - what it is, why it's the best for muscle gains and what to look for in a program.-Limitations of group classes (like OTF, F45, Crossfit etc.) vs a structured resistance training program when trying to build muscle.-Importance of having more muscle as we age.+so much more in between.Where to find Jordan:Instagram: @jordanlipsfitnessWebsite: https://jordanlipsfitness.com/Podcast: Where Optimal Meets PracticalYoutube: https://www.youtube.com/@jordanlipsfitnessWhere to find me:Instagram: @lukesmithrdWebsite: lukesmithnutrition.comApply for 1:1 Coaching HERETIA for listening!

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:Any recommendations for a minimalist routine for when the new baby arrives?  Returning from vacation and the scale is up, what do I do?Reverse Dieting but weight still trending downFollow me on Instagram for more information and education: jeffhoehn_Coaching application: HEREBody Recomp Masterclass: HERECoaching Consultation: HEREHow You Can Work With Me?: HERE

Subscribe to Our Youtube! https://youtube.com/@becomingroninpodcast?si=KSmhTMvmrW5JfhXg   Overview: We're back from this years Elite FTS SWIS Symposium, an international fitness, health and rehab expo where leaders in industry come together and present on their findings, methods, and advice. In today's episode we begin with our trip to Ohio and talk about our private Jiu Jitsu lesson with high level black belt,Scott Burr. After Jiu Jitsu we stopped by Elite FTS so Smitty could hop on Dave Tate's Table Talk podcast. We give a quick story of how we almost get kicked out of the hotel, then dive right into the lessons learned about neck injuries, vestibular resets and assessments, the six principles of exercise selection for hypertrophy, and Stuary McGill's last in person presentation. There is a TON of wisdom in this podcast for trainers, coaches, clinicians, chiropractors, or lifters. We hope you get as much as we did out of it!   Timestamps: [0:00] Intro [3:17] Private Jiu Jitsu Lesson [14:07] Getting Kicked Out Of The Hotel [17:54] Table Talk [21:01] Dr. Andrew Lock and Injuries [29:37] Kassem Hansesn and Exercise Selection for Hypertrophy [43:34] Assessment Panel [1:03:15] Stuart McGill - Lumbar Spine Injury Mechanics                      SPONSORS:   Jocko Fuel https://store.jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10   Get 10% Off The Iron Neck: https://www.iron-neck.com/discount/AFFILIATE?rfsn=7380568.84f9bc2&utm_source=refersion&utm_medium=affiliate&utm_campaign=brian.oberther     Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther   Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com    

EP. 80: DR. SCOTT STEVENSON: THE SCIENCE OF HYPERTROPHY TRAINING & INDIVIDUAL RESPONSES TO RESISTANCE TRAINING TOPICS  AN INTRODUCTION INTO THE TOPIC OF RESPONSE HETEROGENEITY  EXAMPLES OF HOW INDIVIDUALS RESPOND DIFFERENTLY TO TRAINING THAN THE GROUP ON AVERAGE  INDIVIDUAL RESPONSES TO REP RANGES  INDIVIDUAL RESPONSES TO DIFFERENT TRAINING FREQUENCIES AND TRAINING VOLUMES

Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comMy Coaching Options⬇️Group Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL

EP. 71: ERIC HELMS: BREAKING DOWN THE LATEST IN HYPERTROPHY TRAINING RESEARCH: TRAINING TO FAILURE, DELOADS & TRAINING FOR GLUTE GROWTH TOPICS:  ▪️INTRODUCTION TO THE TOPIC OF OPEN SCIENCE ▪️ DISCUSSING THE NEWEST META-REGRESSION ON THE DOSE RESPONSE RELATIONSHIP BETWEEN PROXIMITY TO FAILURE AND HYPERTROPHY- DO WE NEED TO TRAIN TO FAILURE TO MAXIMIZE MUSCLE GROWTH? ▪️ WHAT WAS DIFFERENT BETWEEN THIS META-REGRESSION AND THE OTHER RECENT META-ANALYSES ON THE TOPIC OF TRAINING TO FAILURE ▪️ FINDINGS FROM THE NEW DELOAD STUDY - ARE DELOADS A WASTE OF TIME FOR HYPERTROPHY TRAINING? ▪️ NEW GLUTE TRAINING STUDY ON SQUATS VERSUS HIP THRUSTS FOR GLUTE GROWTH

Chris and Sam sat down with Mike Israetel to discuss all things hypertrophy. Mike holds a PhD in Sports Physiology, he is the Co-Founder of Renaissance Periodization, and a professor in the Strength and Hypertrophy Masters program at Lehman College. We discuss: a typical day in Mike's life, deep work, the big rocks of hypertrophy, addressing common misconceptions, Mike's process working with clients, and much more. As a heads up, this episode is a little more explicit than normal.  More about Mike:  Mike's Instagram RP Hypertrophy App RP YouTube Channel --- Watch the full episode: https://youtu.be/rX3sBHOFsg4  --- Follow Us: YouTube: https://www.youtube.com/e3rehab  Instagram: https://www.instagram.com/e3rehab/ Twitter: https://twitter.com/E3Rehab --- Rehab & Performance Programs: https://store.e3rehab.com/  Newsletter: https://e3rehab.ck.page/19eae53ac1  Coaching & Consultations: https://e3rehab.com/coaching/  Articles: https://e3rehab.com/articles/  Apparel: https://store.e3rehab.com/collections/frontpage  --- Podcast Sponsors: Vivo Barefoot: Get 15% off all shoes! - https://www.vivobarefoot.com/e3rehab VALD: https://vald.com/  --- @dr.samspinelli @dr.surdykapt @tony.comella @chrishughen --- This episode was produced by Matt Hunter.

Science-Based Exercise Programming with Travis Mash: Boost Your Strength and Muscle Growth From powerlifting to Olympic lifting, Travis Mash's journey to becoming the US Olympic Lifting Coach is a tale of perseverance and innovation. But what if I told you that his journey started with a surprising twist? A twist that forced him to pivot from his first love of weightlifting to powerlifting. It's a story that proves that sometimes the biggest challenges lead to the greatest opportunities. So, come with me on a journey as we explore Travis's unique approach to exercise programming. From the conjugate method to targeted accessory movements, you'll learn the secrets to unlocking your full potential. But first, let's dive into the unexpected twist that changed everything. In this episode, you will be able to: Discover innovative training techniques for Olympic lifters and powerlifters, elevating your athletic performance. Learn the importance of breaking down Olympic lifts to enhance your overall approach to strength training. Explore the powerful Conjugate Method for bolstering your strength-building strategy. Gain insider knowledge on financial opportunities available to top athletes in the weightlifting sphere. Understand the vital role exercise physiology plays in crafting effective and sustainable fitness routines. My special guest is Travis Mash Travis Mash brings a unique perspective to the strength training world, boasting an impressive resume in both powerlifting and Olympic lifting. With world records under his belt, Travis has made quite a name for himself within the athletic community. As the current head coach for the USA Weightlifting Team, he has helped train top athletes like Morgan McCulloch and CJ Cummings. Recognized for incorporating the conjugate method in his training programs, Travis is often considered the Louie Simmons of Olympic Lifting. His approach to exercise programming is focused on improving strength, muscle growth, and overall longevity in the sport. The key moments in this episode are: 00:00:00 - Introduction, 00:02:23 - Athletes with a Chance to Win Medals at the Olympics, 00:06:36 - Conjugate Method in Olympic Lifting, 00:09:18 - Importance of Accessory Movements, 00:11:01 - Building Durability, 00:12:38 - Importance of Calf Work for Weightlifting, 00:14:33 - Weightlifting Cycle Structure, 00:16:42 - Weightlifting Complexes,00:19:40 - Squat Jerk vs. Split Jerk, 00:23:01 - Importance of Squatting, 00:24:30 - Impressive Lifting Feats, 00:27:06 - Hypertrophy Training, 00:29:18 - German Volume Training, 00:31:23 - Triphasic Training, 00:34:26 - Bulgarian and Russian Lifting Methods, 00:36:09 - Developing Athletes at a Young Age, 00:38:52 - Overcoming Mobility Issues, 00:43:09 - The Evolution of CrossFit, 00:44:44 - Criticisms of CrossFit, 00:48:11 - Business Inspiration, 00:49:03 - Return to Bodybuilding, 00:50:25 - Workout Philosophy, 00:53:36 - Ronnie Coleman and Hypertrophy, 00:57:58 - Phil Heath's Gym, 01:00:03 - Varying Workouts, 01:02:05 - Training Frequency, 01:06:08 - Lessons Learned, 01:09:11 - Shout Outs, 01:12:29 - Highlight of the Trip, 01:12:44 - Questions Answered Connect with me here: YouTube: ⁠⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠⁠ Personal Facebook Page: ⁠⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠⁠ FaceBook Fan Page: ⁠⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠⁠ Twitter: ⁠⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠⁠ My programs and coaching: Join The Chalk Performance Training Community! ⁠⁠⁠⁠⁠(It's Free - Click Here)⁠⁠⁠⁠⁠ Join The Chalk Performance Training Program! ⁠⁠⁠⁠⁠(7 Days Free - Click Here)⁠⁠⁠⁠⁠ 1 on 1 Coaching (Limited to 10 per month) - ⁠⁠⁠⁠⁠Click Here⁠

In this episode of the show, I go over all of the different variables that influence hypertrophy. Those include things like progressive overload, volume, intensity, training splits, frequency, range of motion, exercise selection and more. After listening to the episode you should feel like you have a good grasp on what matters for hypertrophy and how to put together a structured training plan that will help you build muscle! Hope you guys enjoy! Outworknutrition.com : Use code “Joey” at checkout for an exclusive discount off your 1st purchase! Iconmeals.com : Use code “JOSEPH10” at checkout for a 10% discount off your entire purchase!

Trainfuly Website: https://trainfuly.com/Trainfuly Inner Circle: https://trainfuly.mn.co/Thomas Malchow's Instagram: https://www.instagram.com/elasticgolfer/Trainfuly YouTube Channel: https://www.youtube.com/trainfulyDavid Wicks Instagram: https://www.instagram.com/davewicks/                                              https://www.instagram.com/dwicksgolf/Sunshine Tour Website: https://sunshinetour.com

Join the waitlist for The Movement System 12 Week Strength and Hypertrophy Program:  https://www.themovementsystem.com/Strength-Hypertrophy-Program-Waitlist We'll send you the first 7 Days of the program free when you join the waitlist.  Code: Movement20 for 20% OFF The Strength and Hypertrophy Program. 

All of these topics and more! Grab 1 free month of 1:1 Nutrition Coaching! Limited spots available! Start a custom training program in April of 2023 and get a free month of nutrition coaching. Apply today! www.digitalbarbell.com/contact-us Are you tired of logging hours in the gym, eating clean, and not seeing results? Our Training Programs + Nutrition Coaching fixes both of these problems. Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror. We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love. You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own. Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs

JC Deen of JCD Fitness rules to live by when muscle hypertrophy is your goal. This is part 2 of 2. Episode 2102: [Part 2] Hypertrophy Training: Rules to Live by When Muscle Hypertrophy is Your Goal by JC Deen JC Deen is the owner and creator of JCD Fitness. He whips people into shape and helps them learn how to make fitness complement their lives, as opposed to ruling it. While he talks quite the talk, he also walks the walk. The tagline of JCD Fitness is A No-BS Approach To Looking Great Naked. The original post is located here: https://jcdfitness.com/2010/06/hypertrophy-training-rules-to-live-by-when-muscle-hypertrophy-is-your-goal/ Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices

JC Deen of JCD Fitness rules to live by when muscle hypertrophy is your goal. This is part 2 of 2. Episode 2102: [Part 2] Hypertrophy Training: Rules to Live by When Muscle Hypertrophy is Your Goal by JC Deen JC Deen is the owner and creator of JCD Fitness. He whips people into shape and helps them learn how to make fitness complement their lives, as opposed to ruling it. While he talks quite the talk, he also walks the walk. The tagline of JCD Fitness is A No-BS Approach To Looking Great Naked. The original post is located here: https://jcdfitness.com/2010/06/hypertrophy-training-rules-to-live-by-when-muscle-hypertrophy-is-your-goal/ Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices

JC Deen of JCD Fitness rules to live by when muscle hypertrophy is your goal. This is part 1 of 2. Episode 2101: [Part 1] Hypertrophy Training: Rules to Live by When Muscle Hypertrophy is Your Goal by JC Deen JC Deen is the owner and creator of JCD Fitness. He whips people into shape and helps them learn how to make fitness complement their lives, as opposed to ruling it. While he talks quite the talk, he also walks the walk. The tagline of JCD Fitness is A No-BS Approach To Looking Great Naked. The original post is located here: https://jcdfitness.com/2010/06/hypertrophy-training-rules-to-live-by-when-muscle-hypertrophy-is-your-goal/ Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices

Jordan Jiunta and Eric Bugera discuss all things in relation to hypertrophy training on this episode. The conversation covers the utility of developing a base in isolation to integrate compound movements, creating neuromuscular awareness and goal organization in training to build muscle mass.   Don't miss the release of our newest educational community - The Pre-Script ™ Collective! Join the community today at www.pre-script.com.   For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram.  For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases. You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram!

Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.

Kyle Waugh is a PTA and strength coach specializing in holistic movement and fitness focused on optimizing the human experience. Kyle looks to bridge the worlds of physical therapy and fitness together and get people living their best life.     https://www.instagram.com/waughfit/   https://waughfit.gumroad.com/l/brokentobeastprotocol     Checkout my Multidirectional Plyometric Course:  www.multidirectionalpower.com

In this episode 2 of a 6-part special series, Dr Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Momentous, Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) AG1 (Athletic Greens)  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.

Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.