Stronger with Time

Static stretching before training is one of the most debated habits in the gym. For years, many coaches were told to avoid it because it could impair performance. But as Professor Dave Behm explains in this episode of Stronger With Time , the real answer is more nuanced than simply saying stretching is good or bad. Dave is a university research professor in the School of Human Kinetics and Recreat...

If you train for hypertrophy, you are probably not short on advice. The harder part is knowing which advice is worth trusting. In this episode of Stronger With Time , Tony speaks with Dr Gerard McMahon , a muscle physiology and biomechanics researcher and applied practitioner who has worked with elite athletes across Olympic, Para Games and Commonwealth Games environments. Gerard brings together r...

Training hard may have built your fitness. But should you keep training the same way as you age? In this episode of Stronger With Time, Tony speaks with Dr Peter Reaburn, a researcher, author and lifelong masters athlete who has spent decades studying performance and ageing. Peter is a retired Professor and former Head of Exercise and Sport Science at Bond University. He has authored and edited mu...

🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The principles that drive adaptation in the world's best endurance athletes are the same principles that drive adaptation in people who train seriously but are not competing. The application changes. The fundamentals do not. Dr Dan Plews is an applied sports scientist, coach and world-class endurance athlete. He holds a doctor...

Female athlete health is often discussed in extremes: either physiology is underplayed, or every difference gets turned into a rule. This conversation sits in the middle, where evidence, clinical context and nuance matter. In this episode of Stronger With Time , Tony speaks with Dr Kathryn “Kate” Ackerman, a former elite rower, sports medicine physician, endocrinologist and leading researcher in f...

If you train for hypertrophy, you are probably not short on advice. The harder part is knowing which advice is worth trusting. In this episode of Stronger With Time , Tony speaks with Dr Gerard McMahon , a muscle physiology and biomechanics researcher and applied practitioner who has worked with elite athletes across Olympic, Para Games and Commonwealth Games environments. Gerard brings together r...

Hypertrophy advice can become confusing fast. Different studies, different coaches, different physiological models and different claims online can point to slightly different answers. Sets, reps, frequency, failure, soreness, exercise selection and periodisation are all debated, often with more certainty than the evidence allows. In this episode of Stronger With Time , Tony brings together close t...

Hypertrophy programming comes back to a few practical decisions: how close to failure, how much volume, how often, and how much variety. In this episode, I speak with Dr Eric Helms about how to make those decisions with better judgment, and where popular models claim more than the evidence supports. Dr Helms is a PhD researcher in strength and hypertrophy, a coach of physique and strength athletes...

If you coach or train seriously, you have probably had to weigh different sources of training advice against each other. A successful coach recommends one approach. A research paper seems to suggest another. A physiology-based explanation points somewhere else. In this episode, I speak with Dr Eric Helms about how to think through those conflicts without becoming dogmatic about any one source. Dr...

Every programme rests on some idea of what drives muscle growth. This episode looks at where the molecular and applied research supports that thinking - and where it does not. Professor Michael Roberts is a professor at Auburn University and one of the world's leading researchers on skeletal muscle hypertrophy, with a laboratory spanning cell culture, rodent models, and applied human research....

After more than five decades of resistance training research, Professor William Kraemer returns to Stronger With Time to deliver a masterclass in what drives muscle growth, what the training protocols actually need to look like, and what has remained constant across every decade of evidence. Professor Kraemer has published over 600 peer reviewed papers and 15 books on resistance training, held pro...

The same principles that drive physical adaptation also drive brain health. The difference is that, for the brain, the key buckets are stimulus, supply, and support. And the training that coaches and fitness enthusiasts are already doing may be among the most evidence-based interventions available for protecting cognitive function across a lifetime. Dr. Tommy Wood is an Associate Professor of Pedi...

Fatigue in the weights room is one of the least studied areas in exercise science. The research models we draw on were built almost entirely on endurance athletes - and what governs performance during heavy lifting may be a different question altogether. Professor Alan St. Clair Gibson is a medical doctor and one of the world's leading authorities on fatigue in sport and exercise, and a key ar...

The new ACSM Position Stand on Resistance Training is the first major update to these guidelines since 2009. That matters not just because more research now exists, but because this update uses an overview-of-reviews methodology built on 137 systematic reviews and meta-analyses covering just over 30,000 participants. The result is a more reproducible, evidence-based summary of what appears to matt...

Creatine has been studied for decades. The dosing evidence is settled, the mechanism is understood, and the safety profile in healthy people is clear. Yet advice on whether to take it, how much, and what form still varies widely in practice. In this episode, Professor Jose Antonio works through where the confusion comes from - and what the research actually shows. Professor Antonio is the co-found...

🎓 Master advanced program design: https://tonyboutagy.com/advanced-program-mastery-course-page 📲 Follow on Instagram → @tonyboutagy Periodisation is often dismissed as too complex, too theoretical, or irrelevant to hypertrophy training. In this episode, I revisit my conversation with Professor Greg Haff - one of the world's leading authorities on periodisation and strength development - and...

🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy Most people who train seriously have heard the word periodization. Far fewer understand what it actually is, or how to use it to get more out of every year of training. In this episode, one of the world's leading authorities on the subject explains exactly that. Professor Greg Haff completed his doctoral work under Professor M...

🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The most prominent female fitness trends of 2025-26 are heavily hormone-focused. Most take something biologically true — estrogen fluctuates, cortisol rises during exercise, fibre type differs slightly between sexes — and build a training recommendation on it that the outcome data doesn't support. In this episode, Dr. Lauren C...

🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The fitness industry prescribes energy deficits without the framework to know when a deficit becomes harmful. This episode translates the RED-S research into practical application for coaches and individuals working on body composition. In this episode we breakdown the key concepts from recent conversation with Professor Louise Bu...

🌐 Visit → https://tonyboutagy.com/ 📲 Follow us on Instagram → @tonyboutagy If you've experienced unexplained fatigue, lost your period, or can't build muscle despite training hard - this episode will help you understand why. Professor Louise Burke - IOC expert panel member on RED-S - explains the complexity behind low energy availability, why it's being oversimplified on social media...

What started as 6 planned episodes became 31 conversations throughout 2025. This is my year-end reflection on the final five conversations - and the one consistent message that emerged from every expert. The core message: Individual variation matters more than sex-specific protocols. Training principles apply to human physiology, not gender categories. What you do consistently shapes who you becom...

📲 Instagram → https://www.instagram.com/tonyboutagy/ 🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/ Professor Sophia Nimphius's research on training adaptation reveals that your training history shapes your physiology more than demographic categories. Her work bridges exercise science research with practical coaching application. In this episode, you'll discover: Research...

📲 Instagram → https://www.instagram.com/tonyboutagy/ 🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/ Professor Abbie Smith-Ryan's research reveals why individual variation in women's training and nutrition response matters more than group averages - and why rigid protocols often miss the mark. In this episode, you'll discover: Why menstrual cycle training needs vary dr...

📲 Instagram → https://www.instagram.com/tonyboutagy/ 🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/ Most menopause advice on social media comes from doctors who don't see patients. Dr. Nadya Chami actually works with menopausal women every single day. In this conversation, she explains what really happens in a menopause consultation, how specialists make treatment decisions,...

How often should you train each muscle group for optimal growth? Strength coach Jake Doleschal breaks down why training muscles 2-3x per week with moderate volume beats once-weekly high-volume approaches - and how it aligns with modern science. You'll learn: Why twice weekly training outperforms once weekly with high volume How muscle growth peaks in 48 hours but atrophy starts by day 5 Why 3-4 se...