The Extra Rep Podcast

In this episode, we explore the role of high-quality supplements in bridging nutritional gaps and tackling common deficiencies like vitamin D and magnesium. We also highlight the importance of prioritizing whole foods, using supplements as support, and optimizing health and performance with essential supplements. 0:00 - Introduction 2:45 - Foundations of Body Recomposition 12:10 - Overcoming Plate...

In this episode, Josh and Liam dive into the effects of alcohol on nutrition, muscle growth, and sleep, while offering practical tips for mindful drinking and moderation. They also discuss strategies to enjoy social occasions without sacrificing health goals. [10:00] - DHM and Hangovers [10:47] - Alcohol and Nutrition Tips [12:15] - Mindful Drinking and Social Pressures [14:15] - Alcohol’s Impact...

In this episode wedive deep into workout programming, uncovering common mistakes, the truth about training intensity, and how to optimize for long-term gains. We share personal experiences, expert insights, and actionable advice to help you achieve your fitness goals—whether you're a beginner or advanced lifter. Todays Topics [0:00] Introduction [05:23] Progressive Overload vs. Ego Lifting [1...

In this episode we break down the essentials of body recomposition—building muscle while losing fat. We cover the biggest nutrition mistakes, the importance of recovery, and how to track progress beyond the scale. Whether you're just starting out or hitting a plateau, this episode has the tips you need to transform your body. Today's Topics [00:0] The Foundations of Body Recomposition [0...

This episode explores practical nutrition strategies for muscle growth, covering protein, carbs, fats, micronutrients, hydration, and overcoming plateaus to optimize performance and recovery. Todays' Topics [0:00] Introduction [1:34] Protein for Growth [4:39] Carb Strategies [9:00] Micronutrients and Hydration [15:00] Bulking and Plateaus As always, if you have any questions please feel free...

In this episode, we give you a super quick rundown of our journey and motivations for creating this podcast, and a quick overview of how we're going to optimise your body composition and health over the future episodes. Today's Topics [0:00] Introduction to the Podcast [0:26] Host Introductions [1:37] Coaching Philosophies [2:49] Guest Experts and Future Content [3:53] Sneak Peek at Upco...

This episode focuses on going beyond the calorie deficit, as well as talking about more optimal strategies you can use to optimise your body composition when dieting. Today's Topics [0:11] Fat Loss vs. Weight Loss [3:13] Quality Nutrition and Dietary Approaches [15:27] Strength Training in a Deficit [20:50] General Fat Loss Strategies [34:52] Coaching and Avoiding Generic Programs As always,...