Fazlifts

Fazlifts Podcast

Education EN ↓ 175 episodes

I help people with their nutrition and training goals, for bodybuilding and performance sports.

Author

Fazlifts

Episodes

Is There A Natural Limit? 15.12.2023 23:46

https://gregnuckols.com/tag/natty-limit/#:~:text=If%20you%20take%20the%20data,tend%20to%20be%20normally%20distributed. https://journals.lww.com/nsca-jscr/fulltext/2017/10000/fat_free_mass_index_in_ncaa_division_i_and_ii.9.aspx

The Power of Realism: Optimal Strength Progression for Hypertrophy! 13.07.2023 16:36

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 One cause of the intermediate plateau 00:35 Expectations effect our progress 07:24 Realistic rates of progression 09:50 Long term effects of unrealistic expectations 11:29 Increasing need for patience and complexity as you advance 13:29 Practical ways of gaugin...

The Safe Path to Personalised Muscle Gains: 4 Training Variables You Need To Know About 13.07.2023 17:09

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Bro don't be mad 05:18 The 4 R's 05:45 Repetition ranges 07:52 Repetitions in reserve! 08:55 Progression still matters 09:29 Range of motion 11:53 This is an excuse to ego lift 12:36 Rest periods 15:23 Do you really think like an individual? 16:51 What have you...

Powerbuilding: Rest in Pieces 13.07.2023 30:31

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 00:27 The redemption of CrossFit and the failure of powerbuilding 05:20 Enhanced Bodybuilders gave momentum to powerbuilders 09:51 What is powerbuilding? 13:17 Most people just want to look jacked 13:51 powerbuilders have zero clue what their bodyf...

The Great Hypertrophy Debate: Deadlifts Exposed! 13.07.2023 16:05

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 00:33 My history 01:24 The problem with general advice 04:54 People misunderstand SFR 06:47 Community examples BOM and Uncle Freak 08:03 General vs Specific, rather than Barbells vs Machines 10:39 When should you move to more specialised variations...

Muscle Building Matrix: Unlocking the Synergy of Intensity, Frequency, and Volume 19.06.2023 19:03

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 ———————————— Support me on Patreon: https://www.patreon.com/fazlifts ———————————— Follow Me On ———————————— FACEBOOK: https://www.facebook.com/Fazlifts INSTAGRAM: https://www.instagram.com/fazlifts/ IGTV: https://www.instagram.com/fazlifts/channel/ TWITTER: htt...

Rising Above: Why I Said No to the Lifting Black Pill and Became My Own Hero 06.06.2023 21:22

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 01:24 My story, mindset and knowledge limits 04:18 The true cause for your limits 05:19 Dogmatism will tear everything down 07:56 Gains are made in the gym NOT the kitchen 11:00 Aim high and BELIEVE it 12:36 You are not plateaued 14:08 Knowledge li...

Beyond the Numbers: Redefining Strength Standards for Maximum Hypertrophy 06.06.2023 17:37

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 00:55 The history & summarising the argument 04:04 The importance of a long term vision 06:40 Short Kings & Tall Chads unite 07:45 So what is the point? 11:25 Reality check 13:08 The gene pool & FFMI validity misunderstandings 16:05 Concluding thou...

Building The Base Of The Pyramid: Crush Plateaus, Build Muscle! 06.06.2023 15:47

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 00:31 My history & where this came from 04:55 The technique summarised 07:09 Viewing volume as the third variable 09:44 Climbing the mountain 13:17 Nod to NH 13:37 Specific exercise individuality & other nuances 14:30 Concluding thoughts ——————————...

The Volume Myth: Why It's Time to Rethink Fitness Dogmas and Prioritize Results 22.05.2023 31:28

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction & series preview 00:31 History of quantifying volume 05:54 Re-establishing the first priority and what is important 07:22 Common fallacies which throw you off track 11:41 When to move up 18:28 Maximising progress 21:57 Using volume as a lever over...

The Real Secret to Building Muscle: It's Not How Hard You Work (It's This) 22.05.2023 20:56

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction & series preview 00:55 The question is flawed 04:41 Most people have no clue what failure is 08:07 Populations which do not train to failure 09:43 Sometimes it's harder to not fail 11:10 My recommendations 12:36 What happens when a muscle fail 14:4...

Training For Strength: Don't Make THIS Mistake 22.05.2023 11:43

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction & series preview 01:17 Earn it! 02:08 Recent example 04:28 My own experience 06:42 Accumulating volume in the right range 07:46 Powerlifting 08:41 How does hypertrophy fit in to Powerlifting 09:39 Concluding thoughts ———————————— Support me on Patr...

The Art of Recomposition Nutrition: How to Eat for Building Muscle and Burning Fat 08.05.2023 17:30

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Recap of parts 1 & 2 01:51 Protein intake 03:40 Bodyfat discussion 04:08 Meal structure 04:46 Diet mentality 06:10 Tracking bodyweight 07:31 Moving away from obsession 12:15 Higher levels of NEAT and energy 14:05 Say no to obsessive habits and say yes to health...

Can You Really Transform Your Body with Recomposition? The Final Word 08.05.2023 16:06

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction & viewer appreciation 00:43 Point 1 04:13 Point 2 06:30 Point 3 11:23 Point 4 12:57 Point 5 ———————————— Support me on Patreon: https://www.patreon.com/fazlifts ———————————— Follow Me On ———————————— FACEBOOK: https://www.facebook.com/Fazlifts INST...

The Recomposition Revolution Pt1: How to Achieve Your Dream Body 25.04.2023 18:33

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Intro 01:12 What is a recomposition 04:03 Problems with the traditional bulk/cut cycles 08:55 Training rant LOL 10:44 Who is recomposition for 13:06 The effect of metabolic adaptation 15:52 Clients recompositioning 17:33 Concluding thoughts ———————————— Support...

The Art of Recomposition Training: Build Muscle and Burn Fat Simultaneously 25.04.2023 17:42

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 00:22 Nuance 01:14 Form 04:25 Be a training maximalist 05:26 Intensity comes first 08:17 Volume 10:52 Frequency 12:36 Effective routines 14:03 Indecisiveness 16:20 Wrap up ———————————— Support me on Patreon: https://www.patreon.com/fazlifts ———————...

Periodisation for Hypertrophy: The Power of Weekly Undulating Periodization 06.04.2023 21:29

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 02:37 What is WUP 04:06 Who is it for 05:02 What does it look like in practice 08:06 Two big advantages 11:29 Working example 14:02 The importance of tracking 16:00 WUP can be used with any split 19:12 Summary and call to action ———————————— Suppor...

Bench Press Woes, Bodybuilding At Home, Over 40s 03.04.2023 35:19

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Intro 00:39 Bodybuilding at a home gym 16:42 Lagging bench press 23:29 Does cutting just slow down the bulk? 27:59 Advice for over 40s 30:59 Training with a manual labour job 33:16 Choosing weights for a new rep scheme 35:11 Outro ———————————— Support me on Pat...

Knee Sleeves for Hypertrophy, True Value of Rep Progressions, Coming Back After Illness 03.04.2023 30:23

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 00:25 Knee sleeves for hypertrophy 08:00 The true value of rep progressions 14:08 Leg Press as a Squat substitute 14:54 Muscle gain on lagging bodyparts on a cut 16:43 Maintaining gains post specialisation 19:28 Coming back after illness 26:21 Mana...

Lengthened Partials, Advanced Training, Gaining Momentum 03.04.2023 22:14

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Introduction 00:12 Lengthened partials 07:48 Gaining momentum 11:45 Peri-workout nutrition 14:36 Incorporating KBs 17:41 Milk! 18:11 What changes when you're advanced 22:09 Wrap up ———————————— Support me on Patreon: https://www.patreon.com/fazlifts ———————————...

Unlocking Food Freedom: Bodybuilding Without Tracking Calories 03.04.2023 17:42

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Intro 00:37 Eating without tracking 04:33 Protein 08:20 Carbs 12:20 Fats 15:34 Physical & social food environment 16:47 Summary 17:18 Outro ———————————— Support me on Patreon: https://www.patreon.com/fazlifts ———————————— Follow Me On ———————————— FACEBOOK: htt...

Practical Bulking Tips To Help You Pack on Muscle (Even if You Can't Stand Eating) 03.04.2023 14:30

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Intro 00:21 General aims & who this is for 02:04 Don't let people put you off the bulk 02:56 Tip 1 03:15 Tip 2 05:16 Tip 3 06:40 Tip 4 07:27 Tip 5 08:07 Tip 6 09:00 Tip 7 10:26 Tip 8 11:06 Tip 9 13:36 Tip 10 13:57 Wrap up ———————————— Support me on Patreon: htt...

Simple Bulking and Cutting: No Tracking Required! 03.04.2023 13:08

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Intro 00:12 3 major dietary approaches 01:40 Treading cautiously 02:21 Rates of weight gain/loss 03:27 How to track bodyweight accurately 05:25 Set a menu 06:23 Satiety & scale weight 08:20 Your choices will be individual to you 11:23 Client support 11:45 Avoid...

Training for Fun vs. Results: Which is More Important? 03.04.2023 8:22

Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— 00:00 Intro 00:39 Summarising the debate 01:13 Personality, time and activity changes things 03:24 You won't enjoy everything all the time 05:52 If you only train for results, you may miss important biofeedback 07:29 Wrap up ———————————— Support me on Patreon: https:...

Upper/Lower Training Guide Rewrite: The Barbarian v2 03.04.2023 3:54

https://fazlifts.co.uk/products/the-barbarian-upper-lower-for-hypertrophy ———————————— Work with me: https://docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true ———————————— Support me on Patreon: https://www.patreon.com/fazlifts ———————————— Follow Me On ———————————— FACEBOOK: https://www.facebook.com/Fazlifts INSTAGRAM: https://www.instagram.com/fazl...