Podcasts about training principles

Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent Training can feel overwhelming, especially with so many conflicting voices in the fitness world. In this episode, we break down the key principles of effective, time-efficient strength training to help you build physical freedom, longevity, and resilience—without wasting hours in the gym. Many lifters struggle to balance fitness with the demands of real life. Whether you're in your 30s, 40s, 50s, or beyond, training smart is essential to staying strong, capable, and injury-free. This episode lays out the fundamental principles of resistance training, how to maximize results with minimal time, and why strength is about more than just muscle—it's about building a body that supports your long-term health and daily life. If you're looking to train efficiently while maintaining consistency, this episode is for you. The Key to Sustainable Strength Training One of the biggest factors in a successful fitness routine is sustainability. Many people create unrealistic training schedules that don't fit their lifestyle, leading to burnout or inconsistency. Instead of aiming for an unsustainable six-day-per-week program, consider what is truly realistic for your life. For most middle-aged lifters, two to three resistance training sessions per week—totaling around 90 minutes—can be incredibly effective. Aiming for 8,000-10,000 daily steps further supports overall fitness without adding excessive strain. Remember, consistency over time matters more than short bursts of intense training. By focusing on a realistic, sustainable plan, you set yourself up for long-term success rather than short-lived motivation that fades away. The Most Efficient Exercises for Strength & Longevity Not all exercises are created equal. To get the biggest bang for your buck in the gym, prioritize movements that work multiple muscle groups and joints simultaneously. These include: Squats (engage legs, core, and balance) Deadlifts (train posterior chain, grip strength, and overall power) Pressing Motions (like bench press or overhead press for upper body strength) These compound movements build muscle, strengthen connective tissues, and reinforce natural movement patterns essential for daily activities. If time is limited, focusing on these fundamental lifts ensures you're making the most of your gym sessions. Additionally, barbells are a powerful tool due to their scalability, availability, and ability to progressively overload—allowing you to steadily build strength over time. While machines have their place, free-weight movements generally offer more functional benefits for long-term fitness. Making Strength Training a Lifestyle, Not a Burden One of the biggest barriers to consistent training is the feeling that it's a burden. Instead of treating workouts as a chore, approach them as an investment in your future self. Think of training like cooking—just as a good meal balances salt, fat, acid, and heat, an effective program balances strength, mobility, and endurance. It's also important to trust the process. Results don't happen overnight, and progress requires faith in the system. Strength training is about more than aesthetics—it's about preserving function, preventing injuries, and feeling like a beast well into your later years. By establishing core training principles and sticking to them, you can cut through the noise of the fitness world and focus on what truly works for long-term health and physical freedom. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.  Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

In this episode of Between Two Coaches, hosts Nick Klastava and Amanda engage with Jonah Rosner, a former NFL Sports Scientist, now an Elite Running Scientist to explore the intersection of exercise science and coaching. They discuss the importance of understanding scientific studies, the impact of social media on fitness trends, and the need for coaches to navigate the complexities of individual athlete needs. The conversation emphasizes the significance of applying research thoughtfully, avoiding extremism in fitness advice, and the potential future of coaching with AI and technology.-----------------------------------(00:00) Introduction to the Podcast and Guest(02:34) Understanding Exercise Science vs. Coaching(05:23) The Role of Scientific Studies in Coaching(08:13) Applying Science to Real-World Coaching(11:12) Navigating New Trends in Exercise Science(14:09) The Impact of Social Media on Fitness Trends(16:48) Understanding Individual Needs in Coaching(19:29) The Complexity of Training Principles(22:31) The Balance of Intensity and Volume in Training(25:16) Tailoring Information for Social Media(30:11) The Future of AI in Coaching(34:18) Education and Nutrition in Endurance Sports(36:53) Individualized Coaching and Fueling Strategies(38:45) The Evolution of Running Science and Technology(41:27) Interview Questions-------------------------------Jonah is an applied sport scientist, strength and running coach based in Brooklyn, NY. Jonah spent the past 10 years working with athletes and teams from all major American Professional Team sports. Most recently, Jonah was the applied sport science coordinator for the Houston Texans in the NFL. At 25 he was one of the youngest sport scientist in NFL history. Jonah specializes in using the latest sport science technology and testing to individualize running and strength programs. He recently partnered with Nike to run the Nike Running Performance Lab NYC.Jonah can be found on instagram and his newsletter where he shares science-backed tips on how to optimize marathon performance.---------------------------------Contact us:Amanda - ⁠@amanda_katzz⁠Nick - ⁠@nklastava⁠Code B2C -https://www.cranksports.com/Patreon - https://www.patreon.com/c/betweentwocoachespodcast/postsEmail - betweentwocoaches@gmail.com

Ben Rosario is a leading figure in distance running, known for his work with Northern Arizona Elite, The Marathon Project, and his book Run Like a Pro (Even If You're Slow). As the head coach of NAZ Elite, he developed one of the premier training groups in the U.S., coaching athletes like Aliphine Tuliamuk to a U.S. Olympic Trials win. In 2020, he played a key role in launching The Marathon Project, creating a fast, competitive race for elite marathoners during the pandemic. With a passion for coaching and a knack for innovation, Ben has made a lasting impact on the sport.---

In this episode of the Braun Performance & Rehab Podcast, Dan is joined by Todd Bourgeois to discuss his experiences training for and competing on the Ninja Warrior circuit. Todd Bourgeois - Board Certified in Orthopaedic Physical Therapy - Fellowship Trained in Orthopaedic Manual Physical Therapy - Manual Therapy Certified - Masters in Health Psychology - PhD in Health Psychology - Assistant Professor Todd Bourgeois received a clinical doctorate in physical therapy from University of St. Augustine for Health Sciences and began his career as a physical therapist working for a private practice known as orthopaedic and sports physical therapy working with expert clinician's and athletes. Todd received a fellowship in orthopaedic manual physical therapy from the University St. Augustine which he trained with over 10 expert clinicians in both the academic and clinical setting. He is a board-certified orthopaedic specialists and has a specialty in manual therapy. Todd is an assistant professor at the University St. Augustine in which he teaches clinical reasoning and psychomotor skills to enhance clinical practice. Throughout his 15 years of clinical practice he realized there is much more to generating positive outcomes then just the physical body, and therefore obtained a master's and a PhD in health psychology at Walden University. His PhD focused on positive stress, eustress and flow states, and the correlations with both cognitive and psychomotor performance. In addition to his health provider career, Todd also competes as an elite athlete in obstacle course racing and has aired on American ninja warrior, competing 10 seasons. Through this endeavor he has had the opportunity to treat and manage multiple elite athletes in this genre as a healthcare professional. Todd aims to improve the health and well-being of society and improve athletic performance to its highest potential through physical and cognitive training.For more on Todd be sure to check out @t_todd.bourgeois on Instagram, https://www.theprimallabs.com/ , https://www.spotfund.com/story/25e4b479-01a0-4254-8865-d9642680b6e2?SFID=MedicalServiceTripElSalvador , or email ToddDPT@gmail.com*SEASON 6 of the Braun Performance & Rehab Podcast is brought to you by Isophit. For more on Isophit, please check out isophit.com and @isophit -BE SURE to use coupon code BraunPR25% to save 25% on your Isophit order!**Season 6 of the Braun Performance & Rehab Podcast is also brought to you by Oro Muscles. For more on Oro, please check out www.oromuscles.com***Season 6 of the Braun Performance & Rehab Podcast is also brought to you by Firefly Recovery, the official recovery provider for Braun Performance & Rehab. For more on Firefly, please check out https://www.recoveryfirefly.com/ or email jake@recoveryfirefly.comEpisode Affiliates:Kinetic Arm: Use code " BraunPR " at checkout!MoboBoard: BRAWNBODY10 saves 10% at checkout!AliRx: DBraunRx = 20% off at checkout! https://alirx.health/MedBridge: https://www.medbridgeeducation.com/brawn-body-training or Coupon Code "BRAWN" for 40% off your annual subscription!CTM Band: https://ctm.band/collections/ctm-band coupon code "BRAWN10" = 10% off!Ice shaker affiliate link: https://www.iceshaker.com?sca_ref=1520881.zOJLysQzKeMake sure you SHARE this episode with a friend who could benefit from the information we shared!Check out everything Dan is up to by clicking here: https://linktr.ee/braun_prLiked this episode? Leave a 5-star review on your favorite podcast platform

Take The Free IEP Assessment: https://iep-assessment.com/Behind The Mic:Scott HowellAaron DuggerJacob HeppnerIEP Programs:◼️Strength Program: https://iepstrength.com/◼️Speed & Power Program: https://iepspeedandpower.com/◼️Capacity Program: https://iepcapacity.com/◼️Performance Track: https://iepperformance.com/Download In Extremis Performance Free Guides:◼️https://iep-guides.com/Follow IEP:◼️Website - https://inextremisperformance.com/◼️Instagram - https://www.instagram.com/inextperformance/

For most runners, training is just something you do. You find a training program, lace up your shoes, then get out there and follow the plan. This is great and can definitely lead to awesome results, but have you ever wondered WHY these training plans are structured the way they are? In this episode of the podcast, I've got 5 training principles all runners need to know in order to perform at your best. The post 267. 5 Training Principles All Runners Need to Know appeared first on Running Lean with Patrick McGilvray.

In today's episode of the Total Fitness Bodybuilding podcast we're going to do a deep dive into why you are still struggling to lose bodyfat and keep it off over the long term. This goes way beyond just scratching the surface with low level tactics like what's the best workout, what the best exercises, sets, reps, calories, and macros, etc... Because we're going to focus on the bigger picture principles that you need to master in order to achieve a lasting fitness and fat loss transformation while enjoying the process! Once you implement these 3 success principles into your lifestyle - you'll unlock the secret to boosting your energy, losing weight, and achieving your fitness goals and sustaining them without feeling like you're suffering it out on some extreme cutting diet, and without killing yourself in the gym. These are the same 3 principles that I teach my personal coaching students within the Muscle After 40 Blueprint Coaching Program. And if you'd like to learn more about that, then you can download a FREE Copy of my Muscle After 40 Blueprint PDF ebook at the link below: https://leehayward.com/blog/muscle-after-40 ================= Here are the time stamps for the podcast topics: 0:00 - Intro 2:22 - Step 1 - Stop gaining fat and setting yourself back. 3:56 - How To Achieve A Lean Body Re-comp. 5:01 - Real Examples of guys who have achieved a Body Recomp. 9:12 - Why people get fat over the holidays and how to avoid it. 10:20 - Why diets fail to work over the long term. 11:17 - The Crash Diet Cycle and why you always regain the weight back again. 16:10 - Information Overload why fitness and nutrition is so confusing. 17:04 - Lifestyle Builders vs Crash Dieters. 18:12 - Examples of guys who have lost over 100 pounds and kept it off. 21:15 - The 3 Phase System To Achieve a Sustainable Fitness and Fat Loss Transformation. 25:28 - My personal Muscle After 40 Transformation. 26:38 - Yo-Yo Dieting going from fat to lean and back to fat again. 32:08 - How to make lasting change inevitable without willpower. 33:25 - You're the average of the 5 people you spend time with. 37:06 - Seeing your true potential for losing fat and getting in shape. 41:22 - The problem with relying on willpower to get in shape. 44:46 - The Habit Creation Process and using it for good. 47:35 - The #1 Habit that determines if you will go to the gym or not. 49:30 - The #1 Habit that determines if you eat healthy or not. 52:44 - How to eat whatever you want and not get fat. 54:10 - How to create a calorie deficit without giving up your favorite foods. 56:44 - Holiday eating survival guide to lose fat before the New Year. 59:50 - Screw The Diet - It's Christmas. 1:00:30 - Enjoy your holiday meals without getting fat in the process. 1:06:51 - How you can workout less while still getting lean. 1:11:12 - The most important thing that drive fat loss results more than anything else. 1:11:35 - How much exercise it takes to lose 1 pound of body fat. 1:14:31 - You can take this 3 step system and apply it for yourself. 1:15:12 - How we can implement this 3 step system together. ================= If you'd like to learn more about one-on-one Fitness & Nutrition Coaching with Lee Hayward, you can schedule in for a Free Strategy Session Coaching Call with Lee at: https://www.leehayward.com/call E-mail: lee@leehayward.com

In today's episode of the Strong Jon Fitness Podcast, I get to chat with Andrew Coates. We discuss the complexities of fitness coaching, the importance of effective communication, and the challenges of misinformation in the industry. We explore how coaches can better connect with clients, the significance of evidence-based practices, and the societal influences that shape health choices. The discussion emphasizes personal responsibility and finding balance in life amidst overwhelming media consumption.  In this conversation, Andrew and Jon discuss the pervasive influence of outrage culture and social media on mental health and personal well-being. They explore the balance between entertainment and self-care, the importance of understanding diverse opinions, and the dangers of engaging with rage bait and clickbait content. The discussion emphasizes the need for healthy boundaries in social media consumption and the impact of mental energy on daily life. Takeaways We often forget how much knowledge we have as coaches. Empathy is crucial in reaching the end user effectively. Effective communication is key to educating clients. Not all information available is beneficial or accurate. Scrolling mindlessly can detract from restorative time. Recognizing the impact of social media on daily life is crucial. Engaging with evidence-based resources is important for fitness. Chapters 00:00 Introduction and Welcome Back 02:47 The Challenge of Knowledge and Empathy in Coaching 06:09 The Importance of Effective Communication 09:11 Navigating Misinformation in Fitness 11:57 Training Principles and Evidence-Based Practices 14:55 The Role of Enjoyment in Fitness and Nutrition 18:06 Societal Influences on Health Choices 21:04 Personal Responsibility and Lifestyle Changes 24:04 Finding Balance in Life and Media Consumption 30:12 The Impact of Outrage Culture 33:05 Navigating Social Media and Entertainment 36:11 Understanding Opinions and Beliefs 39:29 The Dangers of Rage Bait and Clickbait 49:26 Mental Energy and Social Media Consumption Connect with Andrew: https://www.instagram.com/andrewcoatesfitness/ https://andrewcoatesfitness.com/ https://podcasts.apple.com/ca/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985 ---- Apply For 1-1 Coaching: https://bit.ly/FITPARENT Instagram – https://www.instagram.com/strongjonfitness/

TOPICS:⁃ INTRO TO THE TOPIC⁃ WHY WE GOT INTO BODYBUILDING⁃ THE MOST IMPORTANT LESSONS WE'VE TAKEN AWAY FROM BODYBUILDING & HAVE APPLIED TO LIFE⁃ LESSON 1: THE IMPORTANCE OF GOAL SETTING⁃ LESSON 2: FIND YOUR WHY FOR PURSUING YOUR GOALS & LET IT BE YOUR ANCHOR THROUGH THE HIGHS & LOWS OF THIS JOURNEY⁃ LESSON 3: FOCUS ON BECOMING PROCESS ORIENTED & PATIENT RATHER THAN OBSESSING OVER THE OUTCOME⁃ LESSON 4: THE PRINCIPLE OF PROGRESSIVE OVERLOAD APPLIES TO ALL ASPECTS OF LIFE, NOT JUST TRAINING: WE MUST CONTINUE CHALLENGING OURSELVES OVER TIME TO GROW⁃ LESSON 5: TESTING YOUR LIMITS IN THE GYM & TRAINING TO FAILURE SHOWS YOU HOW HARD YOU CAN PUSH & HOW FAR YOU CAN GO WHICH IS A QUALITY THAT CAN BE APPLIES TO OVERCOMING OBSTACLES OUTSIDE OF THE GYM WHERE TO CONNECT WITH ME: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com For Info on Brandon's Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry Brandon's Website: https://www.brandondacruzfit.com

As ultra runners, we're always looking for ways to improve our performance and endurance. Understanding the principles behind different types of training runs is crucial for developing a well-rounded training plan. In this podcast, we break down the science and benefits of intervals, tempo runs, easy runs, and long runs for ultra running.

In this episode of "The Highly Effective Man" podcast, we dive deep into "elite athlete training principles" that everyday men can apply to transform their workouts and maximize performance. Host JP Bolwahnn, a 14-year Navy SEAL veteran, college football player, and life/fitness coach, shares his personal experience training like an athlete and the methods that kept him strong and resilient—even with a busy life.Learn how to train for performance, not just aesthetics, incorporate periodization for consistent progress, master recovery strategies, and dial in your nutrition to fuel peak performance. Plus, discover how to train your mind just as much as your body, using mental resilience tactics practiced by elite athletes. Whether you're looking to build strength, improve endurance, or become more effective in all areas of life, this episode is packed with actionable insights. Tune in to take your training—and your life—to the next level.Send us a text

Don't forget to sign up to the ⁠⁠⁠⁠⁠⁠Stronger Dads Newsletter⁠⁠⁠⁠⁠⁠. _____________________ In episode 80 I provide a long past due update. After one month without a longer form podcast, I am back, and hopefully get into the swing of things weekly - perhaps fortnightly... In this episode I provide you with an update of what has been going on in life for me. How I have been having to prioritise the important things. Essentially doing what I say when I talk about prioritising the big rocks. During the second half of the episode (from ~7min) I discuss the training principles we've discussed previously in the newsletter. I use this longer form episode to dive into those a bit more. The five we talk about are specificity, overload, individuality, moderation and reversibility. I hope you learn something you can apply into your own training! _____________________ Want strength coaching? Check out my one-on-one coaching services by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠clicking here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. _____________________ Keen to become a Stronger Dad? Check out the manual by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠clicking here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Testosterone Insulin Trenbolone Massive Gains - Bodybuilding #bodybuilding #TRT #Muscle #Contestprep ULTIMATE GUIDE TO ROIDS #1 BOOK ON TRUTH IN THE HISTORY OF BODYBUILDING Link - ⁠⁠⁠⁠⁠https://bodybuilderinthailand.com/ultimate-guide-to-roids/⁠⁠⁠⁠⁠ ⁠ Daily Text Msg Training 99/month and 1 Hour Phone Call Consult 59 Send Email to inquire about personal training to steroidspodcast@gmail.com Bodybuilder in Thailand on Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/bodybuilderinthailand/⁠⁠⁠⁠ My Other Podcast: Grab the Bull Podcast: ⁠⁠⁠https://youtu.be/X6SzfCrN4NY?si=Ho2T9WIVxLjXo_AE⁠⁠ 0:00 "I am a Bodybuilder" 3:00 TRT experience, what was noticed going from natural to TRT 5:35 Legit Roids, Training Principles, Low Dose Testosterone Cycling 9:27 Taking Creatine while on a steroid cycle, Creatine LEGENDS 13:40 Intraworkout Drink, a Natural Supplement that actually works 16:25 There are things that Hold People Back in Bodybuilding 19:10 Keeping his Balls Alive 21:13 What Blood Work markers to look at 23:50 Bodybuilder Resting Heart Rate 25:00 Bunk Tren frequency of Tren cough 26:20 The ROIDS are IN the BLOOD 28:18 Working out twice a week on cycle - he's too busy 30:00 Tennis Elbow 31:27 Test Tren Primo HGH Cutting Cycle! 33:11 Intraworkout Drink Insulin Manipulation causing massive gains 35:21 Superdrol Dosing throughout the day 37:06 Test Primo Deca Cycle - Meals to go with the cycle - Insulin Sensitivity 39:35 testosterone 600 masteron 600 complaining about his Sex Drive This Podcast is for entertainment and conversational purposes only. Serious Injury and Death can occur from utilizing chemical performance enhancement. This author does not support the use of illegal performance enhancing drugs. If any substances mentioned in this video are illegal in your country do not use them. The purpose of this podcast is not to glorify the use of PED's but to bring to light the reality of what athletes are doing privately. Consult a doctor before beginning any exercise or supplement routine. Do not take anything mentioned in this video as advice. It is simply conversation, not advice.

Joe Friel is a highly respected endurance sports coach and author, celebrated for his scientific approach to training and performance. With over 40 years of coaching experience, Friel is the founder of TrainingPeaks and the author of best-selling books, including "The Triathlete's Training Bible". His methodologies focus on periodization, personalized training plans, and the importance of data analysis, metabolic health, low heart rate, and zone 2 training to enhance athletic performance. Friel's work has guided numerous athletes, from novices to professionals, in reaching their fitness and competitive aspirations.⚡️Personal Running Coaching ⚡️https://www.relaxedrunning.com/personalrunningcoach

Today's episode gives you a step by step guide on how to structure your own training, keeping yourself accountable and tracking progress to get the best out of what you are doing. I talk about how to set up a schedule that works for you, the different factors that go into training and how to keep it interesting too. If you lack the knowledge but want to be your own coach, this is the episode for you. It's also a great way to find out how I work with my own clients to see if it's a good fit for you. If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/therunningrules/message

I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin. Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform. Show notes for this episode can be found at performpodcast.com. Timestamps 00:00:00 Introduction from Dr. Andrew Huberman 00:01:06 Skeletal Muscle 00:04:06 Sponsors: Absolute Rest & Momentous 00:07:20 Quantity & Quality; Organ System; Health & Performance 00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types 00:15:46 What is Muscle?, Muscle Fibers, Tendon 00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age 00:24:03 Myonuclei & Adaptability 00:26:27 Muscle Fiber Types, Variable Muscle Functions 00:32:24 Fiber Type & Lifestyle Factors 00:34:54 Sponsors: David Protein & AG1 00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units 00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality 00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI) 00:56:21 FFMI, Elite Athletes, Muscle Mass 01:00:59 Muscle Asymmetry; Too Much Muscle Possible? 01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles 01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule 01:15:27 Sponsors: Maui Nui & Renaissance Periodization 01:17:51 Investigate: Muscle Quality & 4 Movement Principles 01:23:34 Muscle Quality & 3 Performance Principles  01:26:42 Interpret: Muscle Speed, Age 01:32:45 Muscle Power, Vertical Jump, Broad Jump 01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength 01:44:05 Increasing Strength, Improve Health & Longevity 01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule 01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:56:10 Conclusion from Dr. Andrew Huberman Disclaimer

Join me on the Flex Diet Podcast this week as Dr. Phil Batterson and I unpack the critical role of aerobic fitness in sculpting your physique. Discover how enhancing your aerobic base can not only boost muscle strength and cut down fat but also significantly improve recovery times and stress management. Listen in as we explore a case study that demonstrates the transformative power of aerobic training for a lifter's rowing performance. For those wondering how to hit the sweet spot of VO2 max without veering into the territory of endurance specialization, stick around for expert insights tailored for the "average meathead."Sponsors:Check out Phil's optimal VO2 max recommendation for recovery and longevity:  https://miketnelson.com/flex4.Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Flex Diet Certification to open June 17, 2024: https://flexdiet.com/Episode Chapters:(0:00:00) - Improving Body Composition With Aerobic Fitness(0:06:09) - Conflicts of Interest in Training Industry(0:13:19) - Navigating Biases and Marketing Strategies(0:18:32) - Creating and Selling Online Courses(0:30:45) - Podcasters Discuss Human Development and Physiology(0:42:31) - Maximizing Adaptation With Minimal Training(0:48:31) - Aging and Fitness Resilience(1:01:02) - Confusion and Solutions in Health Recommendations(1:04:14) - Importance of Sub Max Testing(1:14:44) - Optimizing Training Programs for Athletes(1:21:30) - Performance Testing and Fitness Measurement(1:31:52) - Training Zones and Heart Rate Drift(1:45:00) - Maximizing VO2 Max Training Effectiveness(1:51:07) - Training Principles and Performance Optimization(1:56:08) - Tracking Fitness Progress Without Daily Testing(1:59:11) - Sports Physiological Testing and AnalysisEpisodes You May Enjoy:Episode 138: Why Everyone Benefits from Aerobic Training - Even MeatheadsGuest Podcast: How to Build a Killer Cardiovascular System w/Dr. Mike T Nelson, Anders Varner, Doug Larson and Travis MashFind Dr Phil Batterson:Instagram: https://www.instagram.com/criticalo2/Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

On this classic episode (a replay of Ep 60), we're examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy's career as a coach,  training principles and methods, and what he's been up to lately.If you don't already know him, Andy Baker is a highly sought-after strength coach, personal trainer, competitive raw and drug-free powerlifter, and co-author of two best-selling books on strength training.Andy's books and programming changed my life when I finally figured things out and got my act together back in 2020 and did my first novice linear progression with Starting Strength. I've since run several of his programs, my favorite being The KSC Method for Power-Building, and I've been a group client of his Baker Barbell Club since 2021.Unlock the secrets of effective strength training with Andy Baker, a strength coach whose expertise spans from military fitness to running a successful barbell club. Our conversation promises insights that transcend the usual workout chatter, focusing on how to craft a regimen that's as enjoyable as it is sustainable. Andy and I dissect the principles of programming that hold true whether you're a gym rookie or a seasoned weightlifter, offering guidance on how to pursue strength, enhance body composition, and safeguard long-term health.To check out the original episode (including full timestamps and links to Andy's website and podcast), check out:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerYou might also like the more recent interview of Andy about bodybuilding:Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular PhysiqueSend me a text message!Support the Show.

We recommend watching the YouTube version of this episode: https://youtu.be/QOU6477zofc?si=E7h9fWvCHBFRqxtM   In this episode, CJ and Erin Finley discuss their recent experience at the Mixed Doubles HYROX Houston event. They define success not just by time, but also by enjoying the race and avoiding injuries. They also compare their current time to previous races and reflect on the balance between racing and other aspects of their lives, with an emphasis on the importance of performance in day-to-day life and how races like this one contribute to their overall well-being.   Key Topics 00:00:00 - Intro 00:02:54 - Post-Race Feelings and Performance 00:05:02 - Improvements Since November's Race 00:07:25 - Personal Motivators and Race Day Coaching 00:10:24 - Division of Work During the Race 00:11:09 - Erin's Strength Gains and Race Strategy 00:12:08 - Pacing and Strategy During the Race 00:13:43 - Strengths and Weaknesses in the Race 00:18:08 - Importance of Aerobic Capacity 00:20:18 - The Hardest Part of the Race 00:22:07 - Impact of Sleep on Performance 00:25:01 - Erin's Thoughts on Future Races 00:29:50 - Training Principles for Fitness and Longevity     Connect with Erin Instagram TikTok   Connect with CJ Finley: CJ's Instagram CJ's YouTube CJ's Twitter cjfinley.com   ThriveOnLife Podcast Instagram thriveonlife.com    

This week with Alex Bush: Focus on the key principles of training, such as proper form and technique, rather than getting caught up in minor details. Hypertrophy training is beneficial for individuals of all backgrounds and goals, not just bodybuilders. Patience is crucial in training and nutrition, as results take time to manifest. The gym should be seen as a place to build up the body rather than just burn calories. Individualization is key in training and nutrition, considering factors such as body structure and exercise execution. Short-form content on social media can be contradictory and lack context, making it challenging for consumers to navigate fitness advice. Coaches should prioritize serving their customer base and providing individualized guidance, rather than seeking validation from other coaches. Home gyms can be convenient, but commercial gyms offer a better environment for hypertrophy purposes and variety of equipment. When it comes to nutrition, tracking food intake and prioritizing protein are key for achieving fitness goals. Recommended supplements include magnesium, vitamin D, and fish oil, but individual needs may vary. Low-fat diets can be challenging and may require careful tracking and monitoring of fat intake. Extreme dieting and restrictive eating practices are not necessary or healthy for the majority of people. Eggs are a good source of micronutrients but should not be relied upon as the sole protein source due to their high fat content. The 'What I Eat in a Day' trend can be misleading and may not be applicable to everyone's dietary needs and preferences. Instead of focusing on exact macros, it is more helpful to use recipes as inspiration and learn how to combine different food sources. Following someone else's diet without considering individual differences and preferences may lead to dissatisfaction and lack of results. Excuses and results are mutually exclusive - to achieve desired outcomes, one must take responsibility and take action. Follow Alex on IG:  @alexbush__   You can find us on Instagram: Aram: @4weeks2thebeach Jim: @jimmynutrition   Grab some Serenity Gummies: CuredNutrition.com Code: OSL for 20% OFF Get some t-shirts/tanks/hoodies at:   https://www.othersidelifestyle.com/shop If you'd like to reach out to Aram, you can find him at:  https://www.4weeks2thebeach.com/work-with-me If you'd like to reach out to Jim, you can find him at:  https://www.othersidelifestyle.com/schedule Go get some supplements: www.legionathletics.com, use code: ARAM

Training and racing in a 200+ mile ultramarathon is a beast. But our guest today is breaking down what has worked for him to finish multiple 200+ mile races. He's also finished in the top 5 of Cocdona twice, has continued to shave down his stoppage time year after year, and is going for the win at Cocodona this year. Kevin Goldberg is an endurance athlete whose favorite distance is the 200+ mile events. And when it comes to knowing how to train, race, and be efficient for those races, he is a wealth of knowledge. He is also the host of the Distance to Empty Podcast which is a podcast specializing in the 200+ mile distance. In this episode, Kevin shares how to be most efficient in your aid station time, how to take control of your mind when problems arise in a race to keep moving forward, and race strategies to help you run your best 200+ mile ultra (or any ultra, for that matter). Huge thank you to Kevin for coming on the show! SHOW LINKS: Try Earthy and get 20% off your order with code EVERYDAYULTRA at liveearthy.co Try Näak and get 15% off your first order with code EVERYDAYULTRA at naak.com Want to be coached by me for your next ultra? Get on the waitlist by emailing me at everydayultrapodcast@gmail.com Listen to the Distance to Empty Podcast: https://www.instagram.com/distancetoemptypod/ Follow Kevin on IG: https://www.instagram.com/ultraflykev/ Follow Joe on IG: https://www.instagram.com/joecorcione/

When Dr. Peter Attia's book "Outlive: The Science of Art and Longevity" hit the shelves and he started making the Podcast Rounds, I found myself both challenged and enlightened by the hefty content he presents. Let's face it, his approach and teaching is dense, but the promise of unlocking the secrets to a longer, more vibrant life is worth the effort. We kick off the episode by unpacking the intricacies of lifespan, health span, and longevity, along with Attia's preventative health strategies that transcend the typical advice. It will leave you considering not just how long you live, but how well. Have you ever wondered if you're investing enough in your physical health to reap the long-term benefits? We address the pivotal role of physical activity, emphasizing that diet alone won't get us to our best selves. The surprising effects of exercise on conditions like type two diabetes are profound, and we debunk the myths while discussing the psychological barriers that might be holding you back from starting. Rounding off this episode as a sort of book review, we delve into a resource rich with scientifically backed advice on exercise, nutrition, sleep, and mental health. For those of you aiming to enhance your lifestyle, this episode isn't just informative—it's a call to action for a healthier, more conscious existence. --------- EPISODE CHAPTERS --------- (0:00:01) - Longevity and Healthspan Defined (0:15:29) - The Importance of Working Out (0:27:23) - Exercise and Training for Longevity (0:33:29) - Discussion on Fitness and Training Principles (0:43:55) - Diet, Fasting, and Muscle Building (0:49:27) - Intermittent Fasting and Calorie Awareness (0:54:24) - Mental and Emotional Health in Fitness (1:09:00) - Book Review and Personal Reflection --- Send in a voice message: https://podcasters.spotify.com/pod/show/warriormindset/message Support this podcast: https://podcasters.spotify.com/pod/show/warriormindset/support

Bobby O'Mullan is an industry expert with a Master's degree in Exercise Physiology & Sports Performance. He has over a decade of experience in training, coaching and program development for private clients, secondary & college athletics and corporate wellness initiatives. He has a deep understanding of performance tech and knows when, where and how to apply the right tool for the right outcome. Above all, he understands the value of mindset, working with athletes to adapt, manage and channel stress into better performance.Job Title is Director of Sports Performance at Rollins College through Spectrum Sports Performance. LinksWebsitebobbyomullan.comInstagraminstagram.com/bobbyomullanTikToktiktok.com/@bobbyomullanLinkedinlinkedin.com/in/bobbyomullanMore infohttp://www.youtube.com/@bobbyomullan: 

Advanced training principles for both basketball and life — plus, how I design my personal training program. When you'd like to go further, here are three ways to continue mastering the DeepGame today: Take the free Masterclass: https://www.deepgamebasketball.com/masterclass-go Join the DeepGame program: https://DeepGameBasketball.com/program Subscribe on YouTube for the video versions of each episode: https://www.youtube.com/deepgamebasketball

How can you get the most out of your training without overcooking yourself before your big event? Robbie Ventura, former professional cyclist turned endurance coach, joins Dr. Kevin Sprouse to discuss the delicate balance of building fitness while maintaining freshness through periodization, intensity management, monitoring recovery, and developing a comprehensive race strategy.Robbie talks through how to integrate both subjective feedback and objective metrics - overall underscoring the value of human connection and support in coaching, a factor that artificial intelligence can't replicate. Kevin and Robbie highlight the significance of targeting the lactate threshold for optimal performance in endurance events. Plus, Robbie outlines a sample training plan and progression for an athlete preparing for a long-distance cycling event.Vision Quest Endurance Training Website Robbie Ventura on Instagram Patrick Morris on Instagram | CoachingDr. Sprouse on Instagram- - - - - - - - -Check us out at Podium Sports Medicine Website | InstagramSubscribe: Apple Podcast |  SpotifyShow Produced by Palm Tree Pod Co.

Principles are better than individual methods because it allows you to adapt your training as needed. Here are 9 training principles you can use to help find long-term success in your training. ----- Links: ⁠⁠⁠⁠50k Training Plan⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Video⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ----- Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/trailultratraining⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Thank you for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/trailultratraining/message Support this podcast: https://podcasters.spotify.com/pod/show/trailultratraining/support

New Year's resolutions: Good or bad and why? In a free-wheeling conversation, the guys offer many gold nuggets on how to maximize your long term progress at a time when misguided "fit pros" boast and the over-excited gen pop hits the gym seven days per week - for about the next month before they quit.  --------- Donate to the show: https://www.paypal.com/donate/?hosted_button_id=3J6ZFPPKG6E6N Subscribe at Apple iTunes: https://podcasts.apple.com/us/podcast/nutritionradio-org/id1688282387  Podcast on Spotify: https://open.spotify.com/show/1ECHrnjxjn33DBNWgErPtp Subscribe to our YouTube backup: https://www.youtube.com/lonman07?sub_confirmation=1 Podcast on Amazon/ Audible: https://www.audible.com/pd/NutritionRadioorg-Podcast/B0BS8LFLLX?qid=1675812257&sr=1-1&ref=a_search_c3_lProduct_1_1&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=YKEZ8DX192TQF0CQV8KX&pageLoadId=u3x6bJ1 Podcast network web site: https://sites.libsyn.com/455769/site IronRadio-only site: https://www.ironradio.org/ 

Episode 158: Strength Training PrinciplesFuture Dr. Hasan explains the importance of adding muscle strength exercises to our routine physical activity. Dr. Arreaza asked questions about some terminology and reminded us of the physical activity guidelines for Americans.    Written by Syed Hasan, MSIV, Ross University School of Medicine. Editing by Hector Arreaza, MD.You are listening to Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California, a UCLA-affiliated program sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home. This podcast was created for educational purposes only. Visit your primary care provider for additional medical advice.An Introduction to Strength Training Principles.Arreaza: Hello, everyone. Welcome to episode 158. [Introduce myself]. We are recording this episode right before Christmas but by the time you listen to this episode it will be 2024, so Happy New Year! It has been a busy time in our residency, we had lots of interviews, parties, and, of course, lots of learning and teaching. I apologize for our absence in the last few weeks, but we are back for good. We have Syed today, hi, Syed, please introduce yourself.Syed: Hi Dr. Arreaza, and hello everybody. My name is Syed. I am a fourth-year medical student at Ross University School of Medicine. I'm also a lifting enthusiast. One of my many goals in life is to look like I lift. Until I reach that goal, I will take solace in the fact that at least I sound like I lift. Arreaza: You are getting there, keep going! Give us an intro for today's episode. Syed: (laughs) Thanks! Well, today, I want to present a framework with which to approach resistance training. The benefits of weight training are well-known, and a quick Google search gives us plenty to learn about them. But a clear framework for resistance training is a bit more difficult to come by. So, in this podcast, I will attempt to provide you, the listeners, with such a framework. By the end of the episode, my goal is to get most of you to start thinking about strength training seriously. Arreaza: I'm excited to hear it. I'm ready to learn more. I exercise, but I have to confess that I need to add more lifting to my routines. I enjoy cardio exercise, especially if I'm listening to my favorite music or watching a Netflix show. So, today I will go to bed being a little wiser. I have low gym literacy, but I think many of our listeners will appreciate my silly questions. Syed: (laughs) If you're thinking it, it's not a silly question, Dr. Arreaza! Before we begin though, some housekeeping. Because there is some technical stuff like names of muscles, their function, and exercises to target them, we will add a quick glossary at the end of the attached transcript. I will also include sources for the information I present. As well, a lot of other sources on hypertrophy training and exercise science. Arreaza: So, let's start with the definition of strength training, Syed. Syed: Yeah. So put simply, any exercise where you produce force against a resistance can be thought of as a resistance training exercise. Doing this kind of exercise over a long period of time is what causes strength and muscle gain. By the way, strength and muscle gains are like chicken and eggs. Scientists are not sure which comes first, just that both are correlated. Practically, it means that when we look at two people, the person with bigger muscles is probably going to be stronger.Arreaza: On the Physical Activity Guidelines for Americans, available online at health.gov, we find that it is recommended that adults engage in “muscle-strengthening activities of moderate or greater intensity… [involving] all major muscle groups on 2 or more days a week,” and that's ON TOP of the 150-300 minutes of moderate physical activity a week for general health benefits.Syed: Yeah, and we are talking about it today because a lot of times it's unclear to people what such exercise entails. Some common examples are bodyweight exercises like push-ups, pull-ups, and squats. Syed: In these exercises, our body is the resistance against which our muscles are producing force. So, in push-ups, it is our chest and triceps that are mostly involved. In pull-ups, it is our back and biceps that work the hardest. When it comes to squats, it is our quads and glutes that are used most. Quads are the muscles in the front part of the thighs, and glutes are the buttock muscles. Arreaza: Push-ups, pull-ups, and squats are examples of bodyweight exercises. Syed: Yeah, so now let's talk about free weight exercises. Just like in body weight exercises, we are using our body weight as resistance, in free weight exercises we use free weights, like barbells or dumbbells, as resistance. So, instead of a push-up, we could do a bench press with a barbell or dumbbell, for example. Arreaza: Barbells and dumbbells. What's the difference?Syed: The difference is the size, dumbbells fit in your hand and barbells are larger. Bench press with them is a substitute for push-ups. These would target the chest and triceps just like push-ups. For pull-ups, the substitute would be barbell rows or dumbbell rows, to target the upper back. And the free-weight version of bodyweight squats is simply having a barbell on the upper back/shoulders and do squats. This exercise is called barbell squat. If we don't have barbells but have dumbbells, we can grab one, hold it with both hands in front of our chest, and do squats. That is called a goblet squat.Arreaza: And don't forget the kettlebells that can be used for squats too.Syed: That's right. So far in our discussion, some themes have emerged. There are big muscle groups that work together, like the back and biceps, chest and triceps, and quads and glutes.There are exercise groups that target these muscle groups.These big muscle groups are either part of the trunk or are nearest to the trunk of the bodyMost people know what trunk is, but I'll describe it as the area between the neck and groin. You can imagine our limbs and neck sprouting from our trunk just as branches sprout from a tree trunk.So, chest is part of the trunk, and biceps are near the trunk; back is part of the trunk, and triceps are near the trunk. For our lower body, quads and glutes are near the trunk.Now, let's also summarize the muscle groups and exercise groups mentioned so far. Chest and triceps: Can be targeted with push-ups, bench press (when using barbells), or dumbbell press (when using dumbbells).By the way, in the world of lifting, the same exercise might have different names. I don't want anyone to be married to the names. Understanding the movement pattern is the important thing.So, again, reiterate #1Back and biceps can be targeted with pull-ups, barbell rows, or dumbbell rows. There is also an exercise called lat pull-down that is like the movement pattern of pull-ups (basically starting with arms above our body and then bringing our elbows towards the ribs). But a lat-pull down uses a cable machine found at most gyms.So again, for back and biceps, we can do pull-ups, barbell or dumbbell rows, or lat pull-downs, depending on what we have access to.Finally, we talked about quads that can be targeted with body weight squats, barbell, or dumbbell squats. To these exercises, we can also add lunges, that can be done with bodyweight, dumbbells, or barbells.Arreaza: What are lunges?Syed: Lunges are like walking but you lower your hips and bend your knees with every step. And you do this with dumbbells in hands or a barbell on the back. You can also do it with just body weight. Arreaza: You said these muscle and exercise groups cover the big muscles on or nearest to the trunk. You have not mentioned the shoulders and the back of the thighs. Syed: To that, I would say, thank you for listening so closely! All of these exercises have been compound movements, meaning they target more than one muscle group. These are the exercises that give you the biggest bang for your buck, that is time.Syed: The compound exercises for back of the thigh is deadlifts. Muscles in the back of the thigh are called hams (short for hamstrings). The bread-and-butter compound exercise for hams is the deadlift. It can be done with a barbell or dumbbells. On top of targeting your hams, it also makes your erector muscles work hard. Erectors are also called erector spinae. These are a group of muscles in the back that work hard to keep your spine stable and help us stand straight. They also allow us to bend our spine side to side and even backwards a bit. So the deadlift is done with the lifter bending at the hips and knees, keeping the back straight. And reversing that movement to stand back up.Arreaza: It is important to exercise your erectors. Deadlifts for your hams. And for your shoulders?Syed: For shoulders, the go-to compound lift is the shoulder press (and again, this can be done with a barbell or dumbbell). It targets your delts, short for deltoids. Shoulder press also targets our triceps, traps, and upper chest. Syed: The thing with both deadlifts and shoulder press is that they are taxing on your spine. It's true for squats too, but squats are a relatively simple movement compared to deadlifts and shoulder press. With deadlifts and shoulder press, you have to pay special attention to keeping a neutral spine, and that does not come intuitively. Often the best way to master these movements without putting your spine in a compromised position is under expert supervision, at least when learning the movement. Don't get me wrong; it can be learned by paying close attention to exercise videos online as well. But yeah, it takes practice.Arreaza: So we have covered all big muscles groups that can be trained together using compound movements: back and biceps; chest and triceps; hams, erectors, and glutes; quads and glutes. Syed: Yes, glutes and abs are freebies. They get worked in a lot of movements. More directly in some exercises and less in others. So, these muscle groups really don't need extra attention in most cases, at least not at the beginner level. So, now we know the muscle groups and the compound exercises to target these muscle groups. The final piece is how much and how often to train them. The recommended frequency, in general, for strength training is two days or more per week. Syed: How many exercises in a session? Generally, 3-5. Syed: How many sets for each exercise? The standard answer is 2-5 sets of 5-15 reps per exercise. Stopping 2-3 reps shy of failure (this is called the reps-in-reserve or RIR model). Make sure to take plenty of rest between sets. Arreaza: How much is plenty? Syed: 1) your muscles feel sufficiently recovered, 2) your breathing is back to normal or almost normal, and 3) your will to push for another set is back. You can use this 3-point checklist for both rest periods between sets and rest periods between training sessions. Between sets, the rest time may be 2 minutes; it may be 5 minutes. It may go from 5 to 2 minutes as your cardio improves over time. But the most important thing is, listening to our body.  Not overexerting. Otherwise, our subconscious is going to tell us, you just punish me when exercising. So, now it is going to rebel. And before we know it, weeks have passed between training sessions, we have lost the momentum for training, and we missed out on potential gains. Arreaza: My patients talk about being afraid of injuries when lifting. Can you talk about that? Syed: Anything in life has risks and benefits. I heard a resident at Rio Bravo once say, “being alive has its risks.” The good news is, resistance training of any kind, whether it is Olympic lifting, powerlifting, or bodybuilding, carries a lot less risk of injury compared to any other sport. And the benefits, physical, mental, and reduced all-cause mortality far outweigh the risks. I have never regretted a training session. This is something you will hear most people who lift say. And for good reason. The only thing is, start slowly, and increase weights slowly over time. Arreaza: Injury prevention is important. You need to make sure you are keeping a correct posture and body positioning during weight-lifting. A personal trainer can be a way to prevent injuries but if you are very motivated, you can find videos to guide you. Do you have any recommendations on sources where our listeners can learn more about this?Syed: To learn about the principles of muscle hypertrophy, the people I benefited the most from are Dr. Eric Helms, Dr. Mike Israetel,  Dr. Milo Wolf, and Barbell Medicine (Drs. Baraki and Feigenbaum whose articles I referred to when preparing for this podcast). All these people have tons of sources available in the forms of books, articles, YouTube videos, and Instagram posts. In other words, they are everywhere trying to teach us!. I can link some of the playlists for exercises by muscle groups.Arreaza: Thanks.Syed: Thank you for listening, I hope this episode gives us a better idea to guide our patients or ourselves in strength training. GlossaryCompound exercise A strength training exercise that involves the use of multiple muscle groups and joints to perform the movement. Chest Pecs or pectoralis muscles (major and minor)The pecs work to help us push things away in front of us.  Compound exercises targeting chest also work the front delts.  Triceps Tris (pronounced “tries”)The triceps help us straighten our arms.Chest and tris can be thought of as pushing muscles. ShouldersDelts or deltoids (front, medial, and rear) The delts raise arms up to around shoulder level, although some evidence suggests they work even when the arm has crossed the 90-100 degree mark. Back  Lats or latissimus dorsi helps us bring elbow close to our body (either from in front of us in a horizontal plane or from above us in a vertical plane). Most back exercises also work other muscles in the back like rear delts, traps, and erectors.GlutesGluteal muscles (gluteus maximus, medius, and minimus)Have many functions including pelvic stability, overall posture, force production in athletic movements, and so much more. Involved heavily in exercises for the quads and hams.  AbsCore or Abdominal muscles (rectus abdominis, internal and external obliques, and transverse abdominis)A group of muscles in the front of the torso. When body fat is low (10-15% in men and 15-25% in women), they lead to the appearance of the “six packs” (the rectus abdominis). They are used in most exercises when we brace before executing the movements.  Note: In most cases, being leaner than the percentages mentioned above is not good for overall hormonal health.   _____________________Conclusion: Now we conclude episode number 158, “Strength Training Principles.” Future Dr. Hasan explained how to strengthen groups of muscles by adding bodyweight and free weight exercises. He answered some questions about basic terminology and Dr. Arreaza added a few words about injury prevention. This week we thank Hector Arreaza and Syed Hasan. Audio editing by Adrianne Silva.Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Baraki A, Feigenbaum J, et al. Practical guidelines for implementing a strength training program for adults. In: UpToDate, Connor RF (Ed), Wolters Kluwer. (Accessed on December 15, 2023.). https://www.uptodate.com/contents/practical-guidelines-for-implementing-a-strength-training-program-for-adultsFranklin BA, Sallis RE, et al. Feigenbaum J, et al. Exercise prescription and guidance for adults. In: UpToDate, Connor RF (Ed), Wolters Kluwer. (Accessed on December 15, 2023.) https://www.uptodate.com/contents/exercise-prescription-and-guidance-for-adultsSullivan J, Feigenbaum J, et al. Strength training for health in adults: Terminology, principles, benefits, and risks. In: UpToDate, Connor RF (Ed), Wolters Kluwer. (Accessed on December 15, 2023.) https://www.uptodate.com/contents/strength-training-for-health-in-adults-terminology-principles-benefits-and-risksRoyalty-Free Music: Sur-La-Tabla_Beat. Downloaded on May 19th, 2023, from  https://www.videvo.net/Suggested Reading:Helms, E., Morgan, A., & Valdez, A. (2019). The Muscle & Strength Pyramid: Training. Muscle and Strength Pyramids, LLC.Helms, E., Morgan, A., & Valdez, A. (2019a). The Muscle & Strength Pyramid: Nutrition. Muscle and Strength Pyramids.Israetel, M. (2021). Scientific principles of hypertrophy training. Renaissance Periodization. Schoenfeld, B. (2021).Science and development of muscle hypertrophy. Human Kinetics.

This coaching series episode covers: Mechanical Tension: How Muscle Literally Grows Form and Proper Technique: How We Ensure To Properly Target The Intended Stimulus RIR/Effort: The Actual Gauge Which Determines The Stimulus' Significant Enough To Maximize Mechanical Tension Volume: How We Program and Track The Total Amount Of Applied Stimulus Progression/Standardization: Double Progression Method, Range of Motion, Load or Reps, Total Weekly Sets Per Muscle Intensification Techniques: Once We've Maximized Our Tolerable Weekly Volume, We Intensify Exercises Ready to transform your physique with science-backed training principles? Cody guides you through the complexities of muscle growth and body composition, emphasizing the paramount role of mechanical tension for hypertrophy. Whether you're a beginner or an advanced athlete, you'll discover how proper form, technique, and attention to muscle-specific tension can revolutionize your workouts.  Cody debunks the misconception that merely moving a weight from point A to point B equals growth. Instead, the focus is on embracing mechanical tension as the key to stimulating the right muscles. He emphasizes the significance of volume, RIR, and effort in programming for muscle growth. Learn how to navigate the optimal range of 8-20 sets per muscle group per week. This episode is your blueprint for unlocking maximal muscle growth and achieving your physique goals.  Tune in to learn more! Timestamps [4:52] - Program Design [9:29] - Training Principles for Muscle Growth [16:12] - Importance of Mechanical Tension for Muscle [20:57] - Maximizing Muscle Stimulus and Exercise Selection [25:45] - Optimal Muscle Training Frequency [31:33] - Volume in Muscle Growth [38:34] - Mechanical Tension and Hypertrophy Principles [44:51] - Intensification Techniques for Maximizing Muscle Growth Join The Tailored Life Discord Channel: ⁠https://discord.gg/y64smHRrgk⁠ Episode Resources Coaching Series Podcasts: ⁠INDIVIDUALIZING EXERCISE SELECTION⁠ ⁠THE ULTIMATE GUIDE TO CARDIO FOR FAT LOSS⁠ ⁠HOW TO CREATE A MEAL PLAN⁠ Related Links

Training principles are important, but when they creep into performance, your climbing will suffer. Nearly every time.   Taped Tips is presented by Power Company Climbing and Plug Tone Audio. You can help us keep episodes sponsor-free by becoming a Patron for as little as $3 a month. Find full episode transcripts and more at our website.

Must-know basketball training principles for high level players. Watch the full episode here: https://www.youtube.com/watch?v=UxS299WwK0g And, when you'd like to go further, here are three ways to continue mastering the DeepGame: Take the free Masterclass: https://www.deepgamebasketball.com/masterclass-go Join the DeepGame program: https://DeepGameBasketball.com/program Subscribe on YouTube for the video versions of each episode: https://www.youtube.com/deepgamebasketball

This episode is brought to you by 5-Bullet Friday, my very own email newsletter.Welcome to another episode of The Tim Ferriss Show, where it is my job to deconstruct world-class performers to tease out the routines, habits, et cetera that you can apply to your own life. This is a special inbetweenisode, which serves as a recap of the episodes from last month. It features a short clip from each conversation in one place so you can easily jump around to get a feel for the episode and guest.Based on your feedback, this format has been tweaked and improved since the first recap episode. For instance, @hypersundays on Twitter suggested that the bios for each guest can slow the momentum, so we moved all the bios to the end. See it as a teaser. Something to whet your appetite. If you like what you hear, you can of course find the full episodes at tim.blog/podcast. Please enjoy! *This episode is brought to you by 5-Bullet Friday, my very own email newsletter that every Friday features five bullet points highlighting cool things I've found that week, including apps, books, documentaries, gadgets, albums, articles, TV shows, new hacks or tricks, and—of course—all sorts of weird stuff I've dug up from around the world.It's free, it's always going to be free, and you can subscribe now at tim.blog/friday.*Timestamps:Simon Coronel: 00:03:11Jake Muise: 00:06:36HERESIES: 00:19:16Eric Cressey: 00:32:05David Maisel: 00:36:35Full episode titles:Simon Coronel, World Champion of Magic — Quitting the Day Job, The Delights of the Magic Castle, Finding Glitches in Reality, Learning How to Use Your Own Brain, and Worshiping at the Altar of Wonder (#679)Jake Muise — The Relentless Pursuit of Innovation, Quality, and Meaning (#678)HERESIES — Exploring Animal Communication, Cloning Humans, The Dangers of The American Dream, and More (#677)Eric Cressey, Cressey Sports Performance — Tactical Deep Dive on Back Pain, Movement Diagnosis, Training Principles, Developing Mobility, Building Power, Fascial Manipulation, and Rules for Athletes (#675)David Maisel of Marvel Studios Fame — Never-Before-Heard Tales of Hollywood Dealmaking, The Art of Aiming Big, Lessons from Power Broker Michael Ovitz, Combining Business Smarts with Street Smarts, The Making (and Importance) of Iron Man, Selling to Disney for $4 Billion, and Much More (#676)*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

We share the 5 training principles of the Lydiard Training Method in segment one with Kim Endo-Campbell.  Kim returns to the show to update us on how her recents races have gone, and what she and Jefé learned in their Lydiard certification course to help the Big Ass Runner Herd improve their training. It's summer, and we're big Yacht Rock fans.  But the data scientists take over the segment and share their Top 10 Yacht Rock songs of all time.  How did they do?  Do you agree with the list?  Find out in segment two. All that and more on Episode 157 of the Big Ass Runner Trail Running podcast.  New YouTube channel ->YouTubeBigAssRunner.comMore content on IG @big_ass_runnerWe recommend Trail Running apparel at Path ProjectsWe recommend Trail Shorts Liners and Socks from XOSkin, discount code "BAR" for 10% offWe recommend Woman's apparel and Rain jackets from Janji discount code "BAR15" for 15% offWe recommend Blaze Trails for races in the greater north Texas area We recommend Trail Running jackets and vests at Vander JacketWe recommend Chafing Cream at Salty Britches, discount code "bigassrunner" for 20% offWe recommend Nutrition Guidance with NutriworksStarting a podcast? We recommend Buzzsprout for hosting.Audio Engineer: Steve "Cinnamon Bear" Saunders#trailrunning#trailrunningpodcast#runningpodcast

In this Q&A episode, I answered 20 Listener questionsTopics included-Zone 2 running-Training principles for gaining muscle AND improving longevity-How to structure a strength & athletic perfomance training week-What time of day I train-How SF teams structure their PT-How my SFAS program compares to SOPC-Carb timing for conditioning cardio-How to improve squat and 5 mile run time -The broncos test for rugby -Shortened v. lengthened overload lifting movements -Balancing field exercises and programming (Military)Work with me - Schedule a free consult email me: ksterminatortm@gmail.comJoin the Terminator Training Method Facebook GroupPrograms, articles, nutrition guide terminatortraining.comKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programNutrition Guide- How to eat for any goalFollow me:Newsletter Sign UpIG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator TrainingWhichever platform you're tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Brought to you by Eight Sleep's Pod Cover sleeping solution for dynamic cooling and heating, AeroPress 3-in-1 coffee press for delicious brews, and Athletic Greens's AG1 all-in-one nutritional supplement. Eric Cressey (@EricCressey), MA, CSCS, is president and co-founder of Cressey Sports Performance, with facilities in Palm Beach Gardens, Florida, and Hudson, Massachusetts. He has worked with clients from youth sports to the professional and Olympic ranks but is best known for his extensive work with baseball players; more than 100 professional players train at CSP each offseason. He also serves as Director of Player Health and Performance for the New York Yankees.Eric double-majored in exercise science and sports and fitness management at the University of New England and then received his master's degree in kinesiology with a concentration in exercise science at the University of Connecticut. He has published books and video resources that have been sold in more than 60 countries. He regularly lectures both nationally and internationally, and his research has been published in The Journal of Strength and Conditioning Research. He serves as a consultant to New Balance, Proteus Motion, and Athletic Greens.Eric has a free blog and a free newsletter on his website, EricCressey.com, and has a podcast at EliteBaseballPodcast.com.Please enjoy! *This episode is brought to you by AeroPress! If you haven't tried coffee made with an AeroPress, you're in for a treat. With more than 45,000 five-star reviews and customers in more than 60 countries, it might be the highest-rated coffee maker on the planet. This press uses a patented 3-in-1 technology that combines the best of several brew methods into one, easy-to-use, very portable device. Because it combines the best of 3 methods, you get a cup that is full bodied, like a French press; smooth and complex, like when using the pour-over method; and rich in flavor like espresso.As I wrote in The 4-Hour Chef: “This is now, bar none, my favorite brewing method.” And now, exclusively for you, get free shipping and 15% off the new Crystal Clear AeroPress at AeroPress.com/Tim.*This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG1 further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and 5 free travel packs) with your first subscription purchase! That's up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.*This episode is also brought to you by Eight Sleep! Eight Sleep's Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.Go to EightSleep.com/Tim and save $300 on the Eight Sleep Pod Cover through June 6th. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode our lead program designer, Eric Menchi discusses the importance of posture for exercise. PRI is known as the Posture Restoration Institute which Eric attended for additional expertise and certifications. He will break down the science behind assymetries in the human body and will give you the tools you need to optimize results within your program!   For any additional support visit our Facebook Training Community Ready to do it on your own? Checkout our DIY Body Transformation Booklet Need 1-on-1 Support? Text your question to (435) 776-5860

Scott Johnston is a world-class coach who specializes in mountain endurance sports. This episode is a masterclass in training principles and is packed full of nuggets for climbers, including boulderers. We talked about why it's a mistake to mimic top athletes, tips for balancing climbing with other sports, capacity vs. utilization, why to back off after a personal best, developing layers of endurance, the flaw with HRV, how to test your recovery before training, how to fail successfully, the future of alpinism and mountain running, and much more!Check out The Nugget on YouTube:youtube.com/@thenuggetclimbingCheck out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out Rumpl!rumpl.com/nuggetUse code "NUGGET" at checkout for 10% off your first order!Check out Rocky Talkie!RockyTalkie.com/NuggetUse this link to get 10% off your first order of backcountry radios!Check out Tindeq!tindeq.comUse code “NUGGET” for $10 off!I recommend the Progressor 150 for finger training and testing. We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, Yinan Liu, Renzollama, Zach Emery, and Brandt MickolasBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/scott-johnstonNuggets:0:04:56 – Inventing telescopes, and refurbishing European sports cars0:11:25 – Being a cross-country ski racer, climbing with Steve House, and getting into coaching0:13:22 – Why Scott and Steve decided to write Training for the New Alpinism0:15:30 – Partnering with Kilian Journett on a second book Training for the Uphill Athlete0:19:00 – The mistake of trying to mimic people like Killian Journett or Adam Ondra0:23:05 – Sound bites, the dumbing down of our attention spans, and applying traditional training methods to unconventional sports0:25:09 – Who is the Uphill Athlete book for?0:27:56 – Being a general outdoor athlete and a climber0:28:54 – Patron question from Alex: Tips for training for bouldering and sport climbing during ski season and vice versa?0:34:42 – Why more training isn't always better0:37:39 – Building capacity, and why you rarely perform well while you're training0:39:19 – Block periodization0:42:09 – Monitoring your recovery, using a hangboard to check in, and the restorative effect of easy aerobic activity0:46:59 – Capacity vs. utilization training0:54:26 – Training vs. randomly exercising0:57:16 – Fundamental qualities of sports, and building capacity in different qualities1:03:32 – Putting money in the bank vs. spending it1:07:18 – Why you should back off after you hit a PR in your training1:12:24 – Deloads1:16:40 – Non-linear periodization1:18:54 – The aerobic system, and the vacuum cleaner analogy1:25:54 – Developing layers of endurance1:27:52 – How and why boulderers and sport climbers should train endurance1:31:56 – More about the layers of endurance1:38:25 – My upcoming Follow-Up with Steve Bechtel,  why training needs to be more specific at higher levels, and how recovery makes you stronger1:41:33 – How important is active recovery?1:44:32 – The flaw with HRV for measuring recovery1:50:20 – Tuning in to your body, and how to test your level of fatigue1:53:34 – Using the Tindeq to test your finger strength before training (use code NUGGET for $10 off)1:56:47 – Why monitoring your progress leads to mental toughness2:03:19 – How to get the experience you need to climb technical mountains and alpine routes2:06:25 – The Dreaded Water Carries, and improving muscular endurance2:19:29 – How long and how often should our training blocks be?2:22:20 – Losing two climbing partners on K22:27:33 – How to fail successfully2:34:09 – Inventing challenges, and the essential parts of being human2:38:02 – Scott's current outdoor lifestyle, and trying to slow the decline as aging athletes2:42:26 – Doing max strength to recover from hard endurance work2:46:15 – A teaser for how to increase your weighted pull-ups2:50:29 – Where to find Scott2:52:33 – What excites Scott the most about the future of alpinism and mountain running2:56:40 – Understanding training principles, and the key takeaway from this episode

This week's episode of The Sunday Shakeout features a training talk on universal and fundamental training strategies applicable to all running distances. Believe it or not, the training that you do and the necessary adaptations that you need to train for a track mile versus a road marathon isn't all that different. Training isn't an exact equation and it isn't rocket science. Having patience with a long-term outlook on training that consists of simple fundamentals will make you a faster and less injury-prone runner. If we can recognize that the process of improvement takes months and years (it has taken me two years to improve my mile pr by 90 seconds), then we will become the runners we were meant to become. I hope you enjoy this episode of The Sunday Shakeout. Summary: The training principles that the elites do shouldn't be arbitrarily different from what we recreational runners should be doing - higher workload, but similar progression and principles Be adaptive in your training and don't be afraid to train by effort if you have an "off day" Be consistent, show up everyday, and don't over analyze everything Be consistently good enough (think B+) over a long period of time to get better Don't smash yourself all the time - the pros don't Always work on the aerobic engine and become an aerobic beast  Train and race a variety of distances and paces - "Variety is the spice of life." Get the the work in and keep the ball rolling  Contact Nicholas: thesundayshakeout@gmail.com Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the ⁠Top 25 Running Podcasts for Beginners!⁠ Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout. Thank you so much to all of my listeners for the support!

On this episode of the podcast, Dr. Kovacs answers questions on the most important tennis fitness concepts that every competitive adult player should put into practice. He covers strength training, endurance, mobility, recovery, and much more to help you gain the edge and outlast your opponents!   Dr. Kovacs is a performance physiologist, researcher, professor, author, speaker and coach with an extensive background training and researching elite athletes. He has trained many top professional tennis players, including John Isner, Sloane Stephens, Sam Querrey, Donald Young, and Melanie Oudin on peak performance. Dr. Kovacs founded the Kovacs Institute and the International Tennis Performance Association (iTPA). On the show, you'll learn how we should adjust our training when we have physical limitations, how to modify fitness drills for senior players, the best recovery methods, how to develop power that transfers to your tennis game, and much more! I hope you enjoy my interview with Mark! Let us know what you think about the episode in the comments below! And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox! Kovacs Institute International Tennis Performance Association Learn more about your ad choices. Visit megaphone.fm/adchoices

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury. We discuss: Review of the function and organization of skeletal muscle [3:15]; Review of muscle fiber types [9:30]; Hypertrophy: changes in muscle fibers and the underlying mechanisms that make a muscle grow [19:30]; Defining sarcoplasmic hypertrophy and how it relates to the number of reps in a set [30:15]; Training for maximum strength: what we can learn from powerlifters and a hypothetical training plan [32:45]; Ideal reps, volume, and load for the powerlifter [44:45]; What should powerlifters do on their off days? [56:45]; Are there consequences of powerlifting on long-term health? [1:02:00]; Defining Olympic weightlifting: a test of power [1:04:30]; Training principles of Olympic weightlifting [1:07:45]; Tracking power output when training [1:17:15]; Frequency of training for Olympic weightlifting [1:22:15]; How post-activation potentiation (and the opposite) can improve power training and speed training [1:24:30]; The Strongman competition: more breadth of movement, strength, and stamina [1:32:00]; Training principles of Strongmen and advice for someone new to the Strongman competition [1:36:45]; CrossFit: a combination of weightlifting movements, endurance, and circuit training [1:50:15]; Learning from elite athletes, heart rate recovery, V02 max, and other metrics [1:58:45]; Optimizing towards being a well-rounded athlete as opposed to a specialist [2:09:45]; What we can learn from the sprinters about speed, acceleration, peak velocity, and technique [2:17:45]; A training plan for the “centenarian athlete” [2:24:30]; Debunking some training and exercise myths [2:33:00]; The “do nots” of training and tips for avoiding injury [2:34:15]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

This episode was full of Spring joy! The main training topic was on 4 key principles as athletes transition from winter training, which apply anytime an athlete is pursuing peak performance. The primary physiological discussions: how increased climbing affects adaptation and fatigue, heat acclimation and fitness benefits, sustainable strength work, and dialing into effort instead of metrics. Lots of fun studies in that discussion, plus plenty of semi-related digressions. You know, the usual! We also broke down the 2023 Barkley Marathons, one of the most bonkers races on the planet! It was a remarkable year, and the takeaways can apply to everyone. And there was so much more fun! Other topics: Kara Goucher's incredible book "The Longest Race," the power of unplanned rest days, balancing rest with putting in the work, shoe reviews from podcast hosts who barely understand shoes, Vitamin D intake, wrong turn calculus, a new study on hopping (we're skeptical), and dealing with trauma and grief. This week's Listener Corner is so touchingly beautiful, and we hope it feels like a warm hug in a complex world. Also, we have a VERY SPECIAL RACE ANNOUNCEMENT. It's like LeBron James and "The Decision," except almost no one cares. Are we also taking our talents to South Beach? Listen and find out. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: athleticgreens.com/swap

Steve Magness is a world-renowned expert on performance. He is the author of the new book Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. He is the coauthor of Peak Performance. The Passion Paradox, and the author of The Science of Running. Collectively his books have sold more than half a million copies in print, ebook, and audio formats. For this episode, we dive into the both the application of training principles as well as the balance of "mental toughness" and measurable metrics. We also discuss Steve's article in the Atlantic, where he discussed sex categorization in sports. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach's Coaching: zachbitter.com/coaching Atlantic Article: There's Good Reason for Sports to Be Separated by Sex  Steve: stevemagness.com IG: @stevemagness Tw: @stevemagness FB: facebook.com/stephenmagness  Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Going into Resistance Training this year? Check these 15 Basic Resistance Training Principles to make sure you are doing it correctly, and get the results that you desire. This is the third and final part of the Basic Resistance Training Principles series of Embrace Your Real podcast to guide you in the right direction and to achieve the results that you are aiming for. What I discuss: 13. You need to work a muscle group once a week to see optimal results.  14. The importance of rest… 15. You need to put in just as much effort into your nutrition (if not more) as you do your workouts if you want to see results.  Links mentioned in the episode: Episode 303 - 15 Basic Resistance Training Principles You Need to Know Part 1 Episode 305 - 15 Basic Resistance Training Principles You Need to Know Part 2 If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Workout App: https://sale.movementwithjulie.com/ Website: www.juliealedbetter.com Free e-book: www.juliealedbetter.com/free-ebook Macro Counting Made Simple: https://www.macrocountingmadesimple.com/ Amazon Storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

In this Training Principles episode, we dive into the topic of recovery. Krissy Moehl, Sean Meissner, Dr. Matt Laye, and Kerry Gustafson share their expertise on how to properly recover after a run or race. Some key takeaways from the show include: Should you stretch and foam roll? Are there benefits of using a compression sock or compression clothing Are there benefits of ice baths or contrast water therapy The role of nutrition in recovery What about massage The use of active recovery techniques We also discuss common recovery mistakes that runners make and how to avoid them. Overall, the goal of the episode is to provide listeners with practical tips and strategies for recovering effectively after a run or race, to prevent injury and improve performance. Links that you might find useful: ·      Krissy Moehl's coaching ·      Krissy's book, Running Your First Ultra ·      Sean Meissner's coaching ·      Sean's race Peterson Ridge Rumble 40mi/20mi in Oregon ·      Prime Sports Institute in Bellingham, WA ·      Prime Sports Institute videos that can help you recover Don't forget to check out our website and social media channels for more trail running tips and inspiration. Happy Trails!

If you are interested in jumping into Resistance Training this year, you might want to check this 15 Basic Resistance Training Principles to make sure you are doing it correctly, and to get the results that you want. This is the second part of the Basic Resistance Training Principles series of Embrace Your Real podcast to point you in the right direction and achieve the results that you desire.   What I discuss: 8. You need to breath….and breath correctly. 9. Take breaks - but be strategic about your rests.  10. Compound exercises vs. Isolation exercises – why you should be utilizing both 11. Volume - there are benefits to changing up your volume 12. Consistency - you need to be consistent because it can take a year to change your body composition.    Links mentioned in this episode: Episode 303: 15 Basic Resistance Training Principles You Need to Know Part 1 sale.movementwithjulie.com   If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Workout app: sale.movementwithjulie.com Website: www.juliealedbetter.com Free e-Book: www.juliealedbetter.com/free-ebook Macro Counting Made Simple Online Academy: www.macrocountingmadesimple.com Amazon Storefront: https://www.amazon.com/shop/influencer-6bda1ca8?ref=cm_sw_em_r_inf_pub_influencer-6bda1ca8_dp_DgsIam9salgfi

The New Year usually symbolizes the start of something new. And maybe your new for this year is Resistance Training. Before we get too deep into this training, it is important to know these fifteen basic resistance training principles to make sure you are doing it correctly, and to get the results that you want. Join me in this two-part series of Basic Resistance Training Principles of Embrace Your Real podcast to point you in the right direction and achieve the results that you desire. What I discuss: Choose the right weight Use proper form  Be sure to warm up before you lift! Don't rush through your reps. Utilize your full range of motion.  Gradually increase your weight. Mix up your workouts.   Link mentioned in this episode: sale.movementwithjulie.com   If you want more from me, be sure to check out... Instagram: @embraceyourreal | @movementwithjulie Website Free e-Book Macro Counting Made Simple Online Academy Amazon Storefront

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder and powerlifter, and two-time previous podcast guest. In this episode, Layne discusses his training as a powerlifter and shares training principles that non-powerlifters can apply to improve muscle strength and mass. Layne goes in-depth on creatine supplementation, including the benefits for lean mass and strength, and addresses the common arguments against its regular usage. Additionally, Layne touches on many areas of nutrition, including how his opinions have changed on certain topics. Layne also touches on the subjects of protein, fiber, and fat in the diet, as well as the different tools and dietary approaches for energy restriction. We discuss: The sport of powerlifting and Layne's approach during competitions [2:30]; Training for strength: advice for beginners and non-powerlifters [13:15]; Low-rep training, compound movements, and more tips for the average person [23:15]; How strength training supports longevity and quality of life: bone density, balance, and more [28:15]; Peak capacity for strength as a person ages and variations in men and women [33:00]; Effects of testosterone (endogenous and exogenous) on muscle gain in the short- and long-term [36:45]; How Layne is prepping for his upcoming IPF World Masters Powerlifting competition [44:00]; Creatine supplementation [54:30]; How important is rep speed and time under tension? [1:05:30]; Validity of super slow rep protocols, and the overall importance of doing any exercise [1:12:45]; Navigating social media: advice for judging the quality of information from “experts” online [1:23:00]; Layne's views on low-carb diets, the tribal nature of nutrition, and the importance of being able to change opinions [1:34:45]; Where Layne has changed his views: LDL cholesterol, branched-chain amino acid supplementation, intermittent fasting, and more [1:42:00]; The carnivore diet, elimination diets, and fruits and vegetables [1:55:15]; Fiber: Layne's approach to fiber intake, sources of fiber, benefits, and more [2:00:15]; Confusion around omega-6 polyunsaturated fatty acids and the Minnesota Coronary Experiment [2:05:00]; Layne's views on fats in the diet [2:13:00]; Flexible dieting, calorie tracking, and the benefits of tracking what you eat to understand your baseline [2:18:00]; The nutritional demands of preparing for a bodybuilding show [2:30:45]; The psychological effects of aging and changes to one's identity [2:42:00]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

How do we get the most out of our time at the gym? What is protein and how do we get lean? Joining me today is fellow Aussie and practising dietician, Holly Baxter. Holly is a  competitive bodybuilder, fitness and nutrition educator, and coach. In this episode Holly introduces the topic of how she would start and design a nutrition and resistance training program for someone who is starting out and wanting to add lean body mass, los body fat and improve physique. We touch on protein requirements, what macros and most importantly, the expectations for gaining muscle in a calorie surplus. There is much to get through in this episode so I hope you enjoy it and if you do, please go through and give us a review on Apple iTunes. Leave a review here Sponsors:KETONE-IQ- 20% DISCOUNT - NEURO20https://hvmn.me/NeuroEight Sleep: $500 off  - NEUROhttps://www.eightsleep.com/neuroMOMENTOUS SUPPLEMENTS - 15% DISCOUNT - NEUROhttps://www.livemomentous.com/neuroFind Holly here:https://www.instagram.com/hollytbaxter/?hl=enhttps://hbnutrition.com.au/You can follow me or contact me here ---Newsletter: https://bit.ly/3ewI5P0Instagram: louisanicola_Twitter : louisanicola_YouTube: Louisa NicolaThe information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Holly Baxter is an accredited practicing dietician (APD), competitive bodybuilder, fitness and nutrition educator, and coach. In this episode, Holly discusses her experience as an athlete and competitive bodybuilder. She also opens up about her struggles with mental health, her long battle with an eating disorder, and the important steps she's taken in her road to recovery. From there, she explains how she would design a nutrition and training program for a hypothetical female client wanting to improve her physique through the addition of lean muscle and loss of body fat. She explains reasonable expectations for gaining muscle and the value of a “reverse diet” for maintaining weight loss, and she shares her favorite exercises. She also talks through some female-specific training considerations such as programming, reps, volume, hormone replacement therapy, and more. We discuss: Holly's background and passion for sports and nutrition [2:00]; Holly's struggle with depression and an eating disorder [4:30]; Reflecting on her eating disorder, body image, and a wake up call [18:15]; Road to recovery: therapy, meditation, self-compassion, and a breakthrough [27:45]; The effect of competitive bodybuilding on women [39:00]; Holly's competition prep and how she guides her clients wanting to improve their physique [46:45]; Training principles for muscle hypertrophy [57:00]; Training advice for an inexperienced person wanting to build muscle [1:01:30]; Training program for a hypothetical woman wanting to add lean muscle and lose body fat [1:04:15]; Lower body lifts: Holly's approach to leg workouts with clients [1:14:00]; Upper body exercises: Holly's approach with her clients [1:24:45]; Importance of nutrition and protein during the muscle building phase [1:34:00]; Changes to nutrition and training during a fat loss phase [1:40:30]; A “reverse diet” after a cutting phase to help prevent weight gain [1:49:45]; Female-specific training considerations: programming, reps, volume, sex hormones, and more [1:53:15]; Holly's future in bodybuilding and helping struggling women [2:05:45]; Looking forward: Holly's focus on longevity, bone mineral density, and wellness [2:08:15]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube