The Upgrade w/ Ben Craughwell

In this episode, Ben delves into his top essentials he implements after each session so that he can recover and grow optimally. Over time, this leads to far better muscle gain and fat loss.

In this episode, Ben gives his top 5 books on mindset and discipline that have helped him to forge the impenetrable habits and lifestyle he leads today. 

In this episode, you'll learn how long to spend shredding body fat, and how long to spend bulking or gaining muscle.  

In this episode, Ben goes into detail on his journey with Testosterone Replacement Therapy (also known as Testosterone Optimisation Therapy), prescribed by a doctor, the pros and cons and his personal experiences with same.

In this episode, Ben delves into the different tactics he's learned over the years that have the biggest impact on his mental and physical performance day to day. 

In this episode, Ben explains the number one thing that destroys fat loss phases for men: notably hunger. You'll learn his tactics to ensure that this doesn't happen to you, so that you can finish out your fat loss phases with ease. 

In this episode, Ben goes into detail on the exact blood work protocol he provides to new Better Man Project members, the importance of it and why this is such a crucial part of his program.

In this episode, Ben divulges everything he's learned over the last 16 years on how to grow your arms properly. From trial and error, he finally got his arms up to 19 inches and is sharing with you the tactics that actually work. 

In this episode, Ben discloses the top traits, trends and habits of his absolute best transformations. 

In this episode, Ben gives you his top 5 steps to getting a 6 pack. From 16 years of trial and error, Ben has tried everything - he will share with you the only 5 things that truly matter with getting abs. 

In this episode, ben delves into the top 5 essentials he implements before each session so that he can hit PBs and have an amazing workout every single time. Over time, this leads to far better muscle gain and fat loss.

In this episode, Ben delves into the top 4 minerals you need in your diet to optimise and boost your natural testosterone production. These will in turn make your journey to getting lean and muscular far easier. 

In this episode, Ben delves into his list of supplements that he has found made a difference in his journey to getting lean and muscular.

In this episode, Ben explores his experience of starting steroids at the age of 18, the negative effects this has had on his life, and also, the benefits he got from them. 

In this episode, Ben explains his "loaded gun" approach to fat loss. You'll learn his exact strategy to getting lean properly, without getting stuck in a plateau or backing yourself into a corner too soon.

In this episode, Ben explains his 6 step strategy to maintain a social life and still eat junk food while getting lean and muscular. 

In this episode, Ben gives you 14 sleep hacks he utilises to improve his sleep quality and therefore skyrocket fat loss and muscle gain. You'll have access to 15 years of sleep trial and error so that you can skip to what works.

In this episode, Ben explains the pitfalls of training without prioritising recovery, how to maximise your recovery outside of the gym so that you can see far more progress with your physique, and the recovery modalities to avoid.

In this episode, Ben does a deep dive into pre-, intra-, and postworkout nutrition - all of which he has tried and tested over the years. By implementing the steps Ben provides, you're going to notice a huge jump in training performance, which in turn will carry over hugely to your fat loss and muscle gain efforts. 

In this episode, Ben delves into the 7 "big rocks" or fundamentals that are going to make up 99% of your progress. You'll learn from the mistakes he's made with these 7 fundamentals over the past almost two decades, which is going to save you a tonne of potentially wasted time. 

In this podcast, Ben explains what is optimal when it comes to structuring your nutrition for the best results with fat loss and muscle gain - how many meals, how much protein, meal timing and more. 

In this episode, Ben explains how to start a muscle gain phase properly, and delves into the many mistakes he's made along the way in his pursuit of getting as muscular as possible. 

In this podcast, Ben illustrates how to work out your specific macros and calories in order to get lean. From a decade of winging it, to nearly a decade of doing it correctly, Ben has gone through trial and error over and over again so that you don't have to.  Instagram: @bencraughwell

In this episode, Ben explains his method behind getting men lean and muscular. He explains his experiences with this particular method that he has utilised for the past 10 years, which has gotten his physique to where it is now. In this podcast, you'll learn how to take the next step to get lean, get muscular and get the shape you want without second guessing. 

In this episode, discover the story of why Ben used the gym as an escape from the age of 13 while dealing with a chaotic home life, and how the trajectory of his life changed suddenly at the age of 17 with the death of his father.   Instagram: @bencraughwell