Garage Gym Athlete

This week we actually had some issues with the study on a long term and health basis. So we say needs to be said about the volume you are lifting while you are trying to cut or lose weight and preserve muscle mass.

everybody wants the unicorn approach to figtness, lose fat and gain muscle. Well how can you do that? Can you get stronger while in a caloric deficit?

Strict press can be one of the hardest movements to improve on and one that a lot of athletes struggle to increase. Here to talk about out TOP 4 tips to incase your press.

This week we are looking at a study on motivation, intrinsic motivation verses extrinsic an creating autonomous athletes. This is great from a coaching perspective but also for athletes.

We talk about nutrition a lot on here, but what is clean eating? what should you be eating? Why?

On to our last energy system, the phosphagen energy system. This one is all about power and max effort. Many athlete will do these and feel they havnt done much work or was very hard because the work to rest ratios are so high. Check out this video for more on that and how to program it.

These webinars are good for current and new athlete. Here we break down each training track we have and what the focus will be for the next 12 weeks. This is also how we deliver big updates and reminders to things we have going on.

Nutrition study! We dont get a lot of these but when we do we are always excited and this one is especially good. It trys to define what clean eating is. 

Continuing the energy systems training, we have glycolytic or glycolic system. We refer to this as PAIN intervals, and I you have experience with them you would agree. Here we break down further about what it is, how to train it and how to program it.

Fasting will continue to come up and be debated in fitness, but the majority of people will only refer to it as a weight loss protocol which is somewhat limited. This week we are diving deep and talking about everything fasting.

This is a great study and a very common question we get from out athletes. How long should you rest between sets?

Concurrent training typically is a longer approach to fitness so how to you track and check on your progress? We dive deep on this and give our best advice and how your mindset should be.

This weeks study is on how much to rest for strength but we dive a bit deeper on what the study didnt go over. Then we have our next book review, Black Box Thinking.

This study looks at cluster sets and how great they can be in a routine. If you have not tried adding cluster sets give this episode a listen. 

There are three main energy systems that go into conditioning programing. Today we are going to cover the aerobic system and how you would program aerobic workouts. This is also know os oxidative training or your oxidative system.

This weeks study examines two different 12 week lifting protocols and why the order of heavier and lighter cycles did not effect overall strength gains.

This weeks study specifically examines accessory work, how important it can be and how to make sure you are doing some. 

Want to get strong and better conditioning? The interference effect can be hotly debated but there is a lot of research and studies that back up if you program concurrent training right you will have little to now interference effect. In this video we give the top 3 days to minimize any interference effect in your training.

We preach a lot about the importance of getting enough protein, but there is a line. This study compares low, moderate and high protein for recomposition (gain muscle and lose fat). Then we talk about our opinions toward virtual races.

This study looks at how alcohol can effect youe abiliy to recover.

Were giving away out programming secrets! This is a quick breakdown of how our concurrent training works and out we structure our weeks.

This was an article Jerred wrote almost a decade ago so he now revisits them and reflect if he feels the same toward them.

The study is over muscle fiber types and how to effectively train them.

Want abs and only want to spend 5 minutes doing it? Well today I a must listen.

Its no secret Periodization training is important when it comes to strength, but what about hypertrophy? And what about comparing linear verses non-linear periodization? We talk about this at length today with a meta analysis. Then we give our guidance on hydration.