Philosophy of Strength

1 :10 Bioelectrical impedance and measuring body fat 12:25 Strategies for creating a calorie deficit   21:30 Is there an 'anabolic window'?   32:10 Optimal protein intake 37 :18 Whey isolate vs whey concentrate 40: 20 Is fish oil worth supplementing? 44:59 Food allergy tests - do they work? 54:37 ZMA for sleep? 1:01:12 Biggest nutrition mistake Rich encounters 1:05:21 Does nutrition need...

0:00 How Emily started training and became a coach  14:00 Weight gain for women  20:30 Social media and body image  27:30 Genetics role in training results  35:00 Should women train differently, and impact of menstrual cycle

0:00 Luke's background  8:05 What got Luke into training and his current goals  14:00 Luke's approach training people 18:20 Importance of nutrition  20:40 Understanding your goals, and what will make you happy  24:30 Our views on deloading  27:20 Biggest mistakes beginners make  32:30 Misinformation around injury and pain  37:10 Pain catastrophisers and the noceb...

0:00 What are 'weakpoints' ?  2:00 Where the idea comes from 5:00 A funny anecdote 8:00 Do you really have a weakpoint?  12:00 Is it worth not training the exercise you want to get better at?  16:30 Why not exploit your strong points first?  18:30 Can we even 'fix' true weakpoints?  20:00 When weakpoints make sense 22:10 Final thoughts

0:00 Intro 2:40 What is clickbait and where did it come from? 5:20 Pay per click advertising 7:20 Is clickbait good or bad? 13:20 Possible solutions 20:00 Summary

0:00 Rich’s background  8:00 Main things for lifters to focus on 14:15 The most important aspect of any diet 18:00 How creatine works and who should use it 26:50 Importance of supplement testing 30:15 Beta Alanine 34:10 Caffeine 39:20 Keto for strength and muscle? 44:40 Carnivore 48:40 Intermittent fasting 53:00 Seaspiracy claims 57:00 The public’s perspective on science 1:03:30 Hydration rec...

0:00 Squat University controversy 3:15 Biomechanical reasoning 6:15  What do elite lifters do?  10:30 Is asymmetry bad?  15:30 The spectrum of physio beliefs 18:25 Problems with the kinesiopathological model 20:45 Problems with the biopsychosocial model 21:40 Good physios do the same thing  25:40 Adaptability vs fragility mindset  28:10 Is spinal flexion an issue? 

0:00 Intro 4:50 Is bodybuilding getting smarter? 10:55 Should bodybuilders get stronger? 17:15 Strength phases for bodybuilders 21:00 Muscle gain for strength?  32:40 Has social media killed bulking?  38:27 Body fat and bulking  46:30 Should you bulk or cut? 

0:00 What is 'training to failure' ? 4:50 Research on failure  7:30 ARGUMENTS FOR 8:15 Motor unit recruitment theory 10:35 The 'effective reps' theory  13:50 Time efficiency  15:50 Failure and overload 18:05 ARGUMENTS AGAINST 18:40 Fatigue and injury risks 20:40 Can you get enough volume for growth?  23:50 Recommendations for doing a failure/high intensity programme  25:05...

0:00 Intro  1:55 Acceptance of difficulty  3:20 Reframing failure  5:55 Learning opportunity 8:00 Analysing your behaviours/actions 11:35 Analysing your goals  16:55 Accountability aids (journaling, training partners, coaching) 24:00 Summary

0:00 What are DOMS / muscle soreness?  1:55 Lactic acid?  3:30 What does cause DOMS?  10:00 Does soreness = growth?  12:45 Can we reduce soreness? 18:00 Summary and recommendations

0:00 Intro 1:20 Defining 'load' 3:15 Adapt or die: what is overload? 5:00 Super-compensation 6:10 Progressive  8:00 Specificity of Adaptation 11:05 The Paradox of Specificity  15:40 Overload events and training advancement 19:45 How often / when to overload  22:00 How much to overload by  25:35 Summary

The fitness industry is full of contradicting opinions. So who can you really trust? In this episode I give you a critical thinking tool kit, so that you yourself can establish who has your best interest at heart, and who's full of BS. 

0:00 Why does the deadlift detrain so quickly?  2:30 Criteria for picking at-home exercises  3:55 Partner exercises  9:55 Bodyweight exercises  13:15 Bands/dumbbell exercises 19:20 Up the volume  21:40 Outro

In this episode I sit down with Conor McCabe, a strength and conditioning coach specialising in combat sports - particularly Brazilian Jiu Jitsu. Follow Conor on Instagram @conormccabesc .

All you need to know to get the majority of your results

Time `stamps: 0:00 Intro  1:35 Can you burn fat in a specific region?  3:15 Is milk healthy?  7:00 Can you turn fat to muscle?  9:15 Knees past toes in a squat?  14:04 Calories in vs out - outdated?  16:18 Should you eat before training?  18:43 Is muscle soreness caused by lactic acid?  23:45 Back pain is the most common source of pain?  27:55 How much...

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0:00 Intro 2:30 Not eating enough  6:00 Not sleeping enough  8:45 Too greedy with weight jumps 11:25 Your technique sucks 15:00 Not resting enough 18:05 Not following a programme 21:10 Deloads (too often/ not often enough)  25:25 Injury  27:00 Training environment 28:50 Psychological issues

0:00 Intro 2:48 Starting Strength  11:22 5/3/1 21:00 Greyskull LP  30:08 Ivysaur 4-4-8 38:20 Final thoughts

Time stamps:  0:00 Introducing Conor 3:25 Podcasting to promote great coaches 6:45 Social media and coaching 10:50 Keeping things simple 15:56 The volume and intensity pendulum 25:10 Misinterpreting science, and does creatine cause hair loss? 35:15 Thoughts on nutrition 45:35 How much body fat do you really want to lose? 50:40 The psychology of making training a habit 65:05 Who Conor works wi...

Top tips for building some guns.

Keep it simple.

How to lower your injury risk and address them if you do sustain one. 

I kickstart the 2nd season of Philosophy of Strength with an episode on our first 'Icon of Strength' : Sylvester Stallone! In this episode I discuss the inspiring story of how Stallone got his break as Rocky, and delve into some of the mythology about the strength training he did to create his iconic action star physique.