Smart Strength Training Podcast

Delayed Onset Muscle Soreness (DOMS) is often seen as a badge of honour after a tough workout—but does it really mean you’re building muscle? In this episode, Andy dives deep into the science of muscle damage, mechanical tension, and the myths surrounding soreness as a proxy for progress. Learn why feeling broken after training may be doing more harm than good, and what you should really focus on...

Summary In this episode, I talk about two trending topics in fitness: the use of weighted vests to support bone density and the significance of grip strength as a marker of longevity. I highlight the importance of understanding the context behind research and caution against the oversimplified fitness advice that often circulates on social media. I discuss how weighted vests can benefit sedentary...

Summary In this episode, I dive into the impact of meal timing on fat loss and muscle gain. I break down some common myths around nutrition, like the idea that eating carbs after a certain time causes weight gain. I also explore time-restricted feeding and explain its relatively modest effects on fat loss, stressing that total energy intake is what truly matters. When it comes to building muscle,...

Summary In this episode, I discuss the role of strength training in promoting longevity. Emphasising the importance of preserving muscle mass, improving bone density, and enhancing joint health to reduce fall risk in older adults. While acknowledging the benefits of muscle building, he also highlights the significance of cardiovascular fitness and cognitive function in overall health. The conversa...

Summary In this episode, I discuss the considerations for training while on holiday. I cover the importance of maintaining momentum for those new to exercise or returning after a break, while also addressing when it may be beneficial to take a break from training. The conversation highlights the mental health benefits of exercise, the importance of intentional rest, and strategies for planning wor...

Summary In this episode, I discuss effective strategies for dining out while dieting, focusing on how to make informed choices that align with weight loss goals. I emphasise the importance of understanding energy density in restaurant foods, planning meals ahead, and negotiating menu options to enjoy dining experiences without compromising dietary objectives. Chapters 00:00 Navigating Restaurant C...

In this episode of The Smart Strength Training podcast, I try to normalise niggles and injuries. I discuss what to do in the first 24–72 hours, and then go through strategies to both train around the injury—working on unaffected joints and muscles—as well as possibly training the joint directly. This episode doesn’t go into rehab specific to any one injury, but instead focuses on how to direct you...

In this episode of the Smart Strength Training Podcast, I discuss the key reasons why people might not be seeing results when it comes to building muscle. I cover the expected rates of muscle gain for both men and women, along with crucial factors such as fueling, training intensity, and other key elements of an effective training program. If you need help optimising your training, ensure you get...

In this episode of the Smart Strength Training Podcast, I discuss how creatine works in the body, in what situations creatine supplementation is advisable, and emerging research into brain health and cognition. I also address common myths and concerns surrounding creatine supplementation and provide insight into recommended dosages.

In this episode of the Smart Strength Training Podcast, I delve into the world of supplements, exploring their effectiveness, safety, and the current concerns surrounding them. I discusses the hierarchy of supplements, categorising them into tiers based on their research backing and effectiveness. Additionally, I emphasise the importance of safety and regulation in the supplement industry, particu...

In this episode of the Smart Strength Training Podcast, I discuss the various methods of tracking fitness progress, focusing on weight loss, fat loss, and muscle gain. I emphasise the importance of understanding the reliability and accuracy of different measurement techniques, including scale weight, bioelectrical impedance, circumference measurements, progress photos, skin fold callipers, strengt...

Summary In this episode of the Smart Strength Training Podcast, I delve into the science of protein, its essential role in muscle growth and repair, and how to optimise protein intake for strength training. I discuss the importance of understanding muscle protein synthesis, the recommendations for daily protein intake, and the significance of protein timing and distribution. Additionally, I addres...

Summary In this episode of the Smart Strength podcast, I discuss effective strategies for achieving sustainable weight loss in the new year, emphasising the importance of shifting the mindset from merely losing weight to maintaining a stable weight, understanding energy balance through BMR and TDEE, and planning a weight loss phase that is realistic and manageable. Key nutritional strategies inclu...

In this episode, I discuss whether teenagers should lift weights, addressing common myths and misconceptions surrounding resistance training for adolescents. Highlighting the importance of understanding growth plates, the actual risks of injury, and the numerous benefits of strength training for young individuals. Overall, in this episode, I advocate for the safe inclusion of resistance training i...

Summary In this episode, I discuss the concept of diet breaks, differentiating them from cheat meals. I explore the Matador study, which demonstrated that intermittent diet breaks can lead to greater fat loss and better muscle retention. The psychological benefits of diet breaks, such as reduced feelings of deprivation and improved adherence, are highlighted. Practical applications for coaches and...

Summary In this episode of the Smart Strength Training Podcast, I discuss the concept of cheat meals in dieting. I explore the origins of cheat meals in bodybuilding, the psychological implications of labelling foods as 'cheat', and the potential negative effects on one's relationship with food. I argue against the necessity of cheat meals for the average person and suggest a more balanced approac...

Summary In this episode, I discuss whether now is the right time to start a diet. I emphasise the importance of considering upcoming life challenges and stress that dieting for fat loss differs from simply eating healthily. I outline the need for a solid foundation of healthy eating habits before entering a dieting phase and highlight the significance of planning and strategising around social eve...

Summary In this episode of the Smart Strength Training Podcast, I delve into the topic of training to failure, exploring its implications for strength and hypertrophy training. My conversation highlights the risks associated with training to failure, particularly in terms of form and injury prevention. I talk about the importance of skill development, exercise standardisation, and progressive over...

In this episode of the Smart Strength Training podcast, I discuss the common belief that running is bad for your knees and explore the nuances of running-related injuries. I emphasise the importance of understanding how the body adapts to running, the significance of gradual progression in training, and the role of proper footwear. I also discuss the debate around barefoot running and give practic...

In this episode, I discuss the fear of losing strength and muscle when taking a break from training. I explain the process of building strength and muscle, emphasizing the role of the brain and the specific types of training required for different types of strength. I delve into the effects of stopping training, including muscle loss and decreased strength, and I provide insights from research on...

Summary In this episode, I discuss how to ensure that you don't regain body fat after a diet phase. I explain the concept of moving from a calorie deficit to calorie maintenance. I explain how to retain muscle tissue during weight loss and why there will be initial weight gain when transitioning to maintenance.  00:00 Preventing Weight Regain After a Diet Phase 11:46 The Importance of Resistan...

Summary: In this episode, I explore the topic of “how obsessed do you have to be to get in great shape. He discusses the general reasons people start exercising, such as losing fat and gaining muscle, and the physical attributes considered necessary to be in great shape. I highlight the five important factors to consider: starting point, genetics, lifestyle, biological age and education. Chapters:...

Summary In this episode, I discuss the concept of bulking and cutting cycles in the context of muscle building. I explain how bulking periods work to add as much muscle mass as possible and discuss the pros and cons of cutting. I explore the reasons why someone might consider doing a bulking and cutting cycle, the issues with bulking, and the optimal calorie surplus for muscle growth. I also provi...

In this episode of the Smart Strength Training podcast, I discuss sweeteners and their usefulness for weight loss, addressing their impact on blood glucose levels and insulin response. I explore the evidence supporting and against the use of sweeteners for weight loss and also discuss their safety. Summary: 00:00 Introduction and Overview 02:28 The Impact of Sweeteners on Blood Glucose and Insulin...

In this episode of the Smart Strength Training Podcast, I discuss the topic of fasting and whether women should train fasted. Emerging data shows the differences between men and women concerning fasting, including the effects on stress hormones, blood glucose levels, energy fluctuations, and hormone balance. But is this true of shorter duration fasting, and does the type of exercise being performe...