Wise Lifting with Luke Tulloch

The urge to change your program is usually the right instinct… but pointed at the wrong thing. Your program might be fine. Often it’s better than fine. But if you can't tell whether it's actually producing results for your body, with your schedule, at your stage…well, the uncertainty doesn't go away just because you switch to something new. Instagram

In a previous episode I covered why exercise selection probably isn't the first thing to focus on when building a training phase. But it still matters, and it's something most people care about getting right. In this episode I walk through the eight factors I think about when selecting exercises for my clients, so you can apply the same reasoning to your own training. https://www.instagram...

If you want to stop feeling confused about your training, you need to listen to this. In this episode, I explain why evidence-based training programs often fall short for individuals and why consuming too much fitness content makes things worse. https://www.instagram.com/_luketulloch/

If you've ever started a new program, run it for a week, and then found yourself wondering whether you got the setup right, this episode is for you. Most people start by choosing exercises. In this episode I walk through the questions you should answer before you write a single session: what the block is actually for, where you're starting from, how much volume to begin with, what your pro...

You've switched programs, added sets, read everything you can find, and you still don't know if what you're doing is actually working. In this episode I get into why it's so hard to figure out, and what's actually going on underneath it. Instagram

The somewhat counterintuitive technique that's given every client I've worked with a boost - simply tighten the screws. www.luketulloch.com www.instagram.com/_luketulloch

A new pre-print with some unique design strengths compared muscle growth from 9 sets per week to 36 sets per week with some unexpected results. www.luketulloch.com www.instagram.com/_luketulloch

This is an episode from my private podcast feed explaining exactly what the research says about stress and your progress in the gym. www.luketulloch.com www.instagram.com/_luketulloch

Most people remain stuck in high-alert states and fail to activate the  soothe system , which is essential for entering the  parasympathetic state  required for genuine physical and mental recovery. In this episode, I give you some practical tips to combat this and access genuine recovery. https://www.luketulloch.com/ https://www.instagram.com/_luketulloch

Are you constantly second-guessing your training and nutrition decisions, endlessly researching to find the "perfect" plan? In this episode, I explain why our brains are evolutionarily wired to perceive suboptimal choices as threats, keeping us trapped in analysis paralysis disguised as research. www.instagram.com/_luketulloch www.luketulloch.com

Effort is a crucial aspect of training, impacting how much volume and frequency are needed. It's essentially effort over time that drives your results. I cover:Effort and the process of muscle growth, the effective reps model, the balance between training volume and effort, and practical advice on how to assess training effort over time. https://www.instagram.com/_luketulloch/

The perfectionistic drive that a lot of us have and this interest in science and evidence-based fitness is actually holding us back our training. Here, I discuss the illusion of keeping options open, the knowledge paradox, my personal experience with over-research, and some practical solutions. Website Instagram

A calorie surplus is probably a good idea if you want to max out your muscle growth. But how much do you need? Most people miscalculate their calorie surplus, because there's more to it than meets the eye. Take 20 mins to listen to this episode and learn more about how to properly set your calorie intake to maximise your muscle growth. Sign up to the newsletter here: ⁠www.luketulloch.com

Why you feel like you have unfulfilled potential

Volume is still the most polarising topic in the muscle growth world. The problem is the confidence with which each side makes their arguments. To be frank, the way we measure training volume is crude. There are several major flaws, which I discuss in this episode. My IG My website

I explore why dietary fibre is the crucial next step after you've dialed in your protein, carbs, and fats. Many people track their fibre intake, but fewer understand that not all fibre is created equal. I break down the difference between soluble and insoluble fibre and explain why a diverse intake from various sources is essential for optimal health. Discover how different fibres impact every...

Why non-exercise activity matters more for your health and physique than you think - possibly even more than training.

You’ve probably heard: “Just 4-6 hard sets per muscle per week is enough.” It’s a good start, but it’s only half the story. New 2024 data shows that while 4-6 sets kick off progress, most lifters need around 8-12 well-executed sets per week to hit their real growth potential - without grinding themselves into dust. Free programs

This episode details several methods I use in my programs to make them as time effective as possible - without compromising on gains. Get 4 free effective, efficient programs at the link below: -> Tap here .

This one’s a bit more personal. I was ticking all the boxes-training, business, family, life- but still feeling flat. Then I realised I’d forgotten someone kind of important... me. If you’ve ever found yourself juggling everything except your own needs, this might strike a chord. I share a simple mindset shift (and a calendar trick) that made a big difference. Instagram Website Email

I tackle the critical role of exercise selection in program design. Explore specificity for powerlifting vs. physique, the real value of variety, and why sometimes less is more. Learn to make smarter choices based on your goals and training phase for maximum results. Website Instagram

Did you know that pain doesn't always mean damage? Or that your brain plays a huge role in how much you hurt? In this thought-provoking episode, I explore the fascinating science of pain and injuries, debunking common myths and offering a new way to understand your body's signals. Discover the surprising connection between your mind, emotions, and physical discomfort, and learn practical s...

Unlock better health, fitness, and mental clarity by mastering your sleep. This episode goes beyond the basics, explaining why sleep duration matters based on research, linking it to body composition, training results, mood, and long-term health. Get actionable tips on sleep hygiene, creating effective routines, the importance of daylight, managing stimulants like caffeine and alcohol, and simple...

Weighing your food and tracking your macros are not mandatory for healthy eating, but I consider it a skill every adult should learn. Unfortunately, even those of us who track regularly often make these simple errors. My website My IG

What's an adequate length to maximise muscle growth? Is ROM arbitrary? What's the potential role for partials? Does the resistance profile matter? Should we ignore short-biased movements? My website My IG