Smart Strength Training Podcast

Summary: In this episode I talk about rest pause sets, myo-reps, and how rest period manipulation factors into progression. This is part two of my series on time-efficient and advanced training methods, following on from part one on drop sets and clusters. I cover rest pause sets, and myo-reps. Chapters: 00:33 — Intro and recap of part one (drop sets and clusters) 01:30 — What rest pause sets are...

Summary: In this episode of the Smart Strength Training Podcast, I explores time-efficient strategies and advanced methods for progression, focusing on drop sets and cluster sets. I break down what drop sets actually are. Despite their popularity, the research is inconsistent and they perform on par with straight sets. I then unpack cluster training and its use. The key takeaway throughout is that...

In this episode, I tackle the ongoing debate around fed versus fasted training for women, cutting through the noise to look at what the research actually says. The idea that fasted training is superior for fat loss has been around for years, based on the logic that lower blood glucose and insulin levels force the body to burn stored fat as fuel. But as I explain, fat oxidation in a single session...

In this episode, I tackle one of fitness's most overused buzzwords: functional training. I break down why labelling exercises as "functional" or "non-functional" is an oversimplification that can lead you away from exercises that work. Using research-backed examples, including a landmark study where frail nursing home residents improved their ability to stand simply by usin...

Summary: Progressive overload sits at the heart of any good training programme, but it is also one of the most misunderstood concepts in fitness. In this episode I cut through the noise, revisit the fundamentals, and bring in some newer research to sharpen how you think about progression overall. From rep bands and proximity to failure, to lengthened muscle positions and connective tissue adaptati...

In this episode, I tackle one of the most common questions I get asked on social media. is there a limit to how often you can train each week, and is it possible to be doing too much? The honest answer is that it depends, because there is no textbook number that works for everyone. Instead, I walk you through all the variables that influence how much training your body can actually recover from, i...

Summary In this episode, I break down the three main options you have at the end of a diet phase: moving into energy maintenance, going into an intentional muscle building phase, or attempting a body recomposition. Most people never think past the diet itself, and even fewer finish a diet phase feeling fully satisfied with their results. That is completely normal, but it does make having a clear p...

Summary: Most people look for the “best” split, but training splits are simply a way to organise training so you can apply progressive overload, recover properly, and remain consistent. This episode explains how frequency, weekly volume, recovery capacity, and training experience influence the best structure for your training. We discuss common options such as full body, upper lower, push pull leg...

Summary: In this episode, I explore what actually causes strength and physique plateaus, separating true stagnation from the normal slowing of progress that comes with biological adaptation. I explain that strength gains rely on slow processes such as hypertrophy, neural efficiency, and improved coordination, so expecting linear progression indefinitely is unrealistic. I highlight key contributors...

Summary: In this episode of the Smart Strength Training podcast, I take a deep dive into cycle syncing, the idea that women should pre plan their training intensity around different phases of the menstrual cycle. While the concept has been heavily popularised across the fitness industry, media outlets, and social platforms, and it sounds appealing on the surface. There are some assumptions made fo...

In this episode, I explore why anecdotes are often a poor guide for making sound health and fitness decisions, particularly in the age of social media. I unpack how simple A equals B stories are often used to sell beliefs, products, or ideologies, despite human physiology being complex and influenced by countless variables. I explain why anecdotes cannot establish causation, highlighting common co...

Summary: Should you start lifting heavy, or is it too dangerous? In this episode, I unpack a viral claim from strength and conditioning educator Mike Boyle that adults should avoid low rep training because the risk is not worth the reward. It matters because this message will ripple into what coaches teach, and it directly conflicts with popular advice, especially in the female training space, whe...

In the final episode of Smart Strength Training for 2025, I break down what really matters when training into your 40s, 50s and beyond. This episode cuts through common social media narratives around ageing, injury fear, declining bodies and “special” workouts for older adults. Instead, I explain why most challenges with training later in life are not about broken metabolisms, bad joints or hormon...

In this episode, I break down the controversy surrounding protein bars following a recent UK TV programme that claimed they are harmful. I cover why people use protein bars, the evidence behind key ingredients such as sweeteners, sugar alcohols, and gums, and how ultra-processed foods fit into the bigger dietary picture. I explain how context, individual response, and overall diet quality matter m...

Summary: In this episode, I move from theory to practice and show listeners exactly how to apply the three energy systems to their cardio programming. I break down how to set up effective zone 2 work, different types of glycolytic training (tempo, lactate clearance and glycolytic capacity), and what true high intensity and sprint intervals should look like. I also clear up confusion around VO₂ max...

In this episode, I talk about how to make your cardiovascular training more effective by understanding energy systems rather than just thinking of cardio as “calorie burning.” I break down how your body uses different fuels, fats, carbohydrates, and phosphocreatine, at different intensities, why zone 2 training is so valuable, and how to balance low, moderate, and high-intensity work across your w...

In this episode, I break down the truth about metabolism and metabolic adaptation, one of the most misunderstood topics in fitness. I explains what metabolism actually is, why it changes in response to diet and training, and why these adaptations are not something to fear but rather a smart, protective mechanism of the human body. Andy also explores the difference between the traditional additive...

In this episode, I break down what mobility actually is, how it differs from flexibility, and how to decide how much focus it deserves in your training. I explain why mobility work should be specific to your needs, how strength training can improve mobility when performed through a full range of motion, and where targeted mobility or flexibility work can be added to fill the gaps. This episode sim...

Progressive overload is one of the most important principles in strength training, but it’s also one of the most misunderstood. In this episode, I revisit the topic and break down exactly what progressive overload is (and isn’t), why so much advice online misses the point, and how you can apply it to maximise your results. I cover: What progressive overload actually means — and why it all comes do...

This is episode 48, and today I’m diving into a detailed topic: menopause, metabolism, and weight gain. Because of the complexity and nuance here, I wanted to cover the science and the practical blueprint in one episode rather than split it into a series. This subject matters hugely for me as I work exclusively with women, but I also recognise I’m a male coach discussing a female experience. My ai...

Summary: In this episode, I discuss why nutrition is about far more than just calories and macros. I explore how upbringing, emotions, restriction, habits, social influence, and the modern food environment all shape the way we eat. I share why willpower alone doesn’t work, how internal narratives can hold us back, and why awareness of these psychological factors is key to creating lasting change w...

Summary: In this episode, I dive into the deep psychological layers that influence our eating behaviours. Prompted by a conversation with a fellow coach and friend. I explore themes like childhood conditioning, emotional eating, food as a coping mechanism, restriction-rebound cycles, the illusion of willpower, social and environmental influence, identity-based behaviours, and the modern food envir...

Summary: In this episode, I revisit the topic of consistency in training, with a timely focus on motivation dips during busy periods like summer holidays. I break down why discipline is often misunderstood in the context of exercise, how to build lasting habits, and the importance of flexibility in your training routine. Chapters: 01:00 – Normalising motivation dips – why it's biologically and...

Summary: In this episode of the Smart Strength Training Podcast , I dive into one of the most common patterns I see with new clients: the all-or-nothing mindset. When channelled properly, this mindset can drive real progress, but more often, it becomes the thing that derails consistency and long-term change. If you tend to go “all in” with training or nutrition, only to fall off when things aren’t...

In this episode, Andy breaks down how to intelligently structure your weekly training to maximise progress, support recovery, and avoid unnecessary fatigue. He explains the pros and cons of different training splits (full-body, upper/lower, push/pull/legs, bro splits), how training frequency affects hypertrophy, and how to manage cumulative fatigue over time — especially for women and those combin...