Welcome to episode #90 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.
In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips.
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In today's episode, we'll talk about the best exercises to develop your arms.
Episode resources:
How did I grow my arms
Do you need Isolation exercises?
Full range of strength
Best exercises for biceps
Best exercises for triceps
Overrated Arms exercises
Underrated Arms exercise
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Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support in growing this show!
Will talk again next week!
Welcome to episode #89 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.
In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger and building muscle and growth mindset tips.
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In today's episode, we'll talk about the best exercises to develop well rounded deltoids.
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Episode resources:
Why should you train the deltoids?
Brief anatomy and function
Best #5 exercises for deltoids
Rep ranges recommendation
Underrated shoulder exercises
Overrated shoulder exercises
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Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support in growing this show!
#72- Best glutes exercises for men
Welcome to episode #88 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
#83 - 3 Simple tips to optimize your health
Sleep and recovery Ideas (No email required)
David Burn´s Books about Behavioural Change
DM Francesco Pavone on Instagram
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In today's episode, we'll talk about stress
Episode content:
What is stress?
The 6 layers of Stress
The Allostatic Load
The body´s response to stress
When does stress become unhealthy?
Stress and the immune system
11 Unknown reasons why you might be stressed
Lifestyle and Nutrition Practices to better deal with stress
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Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Welcome to episode #87 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
Research: Integration core exercises elicit greater muscle activation than isolation exercises
DM Francesco Pavone on Instagram
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In today's episode, we'll talk about how being more compassionate can help you boost your health and make you a better problem solver.
Episode content:
Core or Abs?
Common Core training mistakes
What to do if you don't see your abs
Top 8 + 1 subdomains of core exercises
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Welcome to episode #86 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and lose fat with strength training, no cardio, and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
DM Francesco Pavone on Instagram
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In today's episode, we'll talk about a 10 steps process to get in shape and maintain it.
we all have different experiences, different fitness levels, preferences...yes, we are very unique individuals.
That being said these steps can be easily implemented in your life so that you can start to feel better, with more energy, and keep progressing every year.
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Episode content:
how to use this list
the importance of using a blueprint
10 steps - process
Fixed mindset vs Growth mindset
I sucked at breaststroke
Discover your values
Do you consider yourself an athlete even if you don't compete?
Don't wait for the perfect time
Is eating too fast making you fat?
How much processed food is it good to eat?
You won't learn this overnight
Follow a resistance program
Do you know how to breathe?
Ask for help
Your environment and food
Values vs Principles
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Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram
Welcome to The Lean Muscle Warrior Podcast!
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.
This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.
In today's episode, we'll talk about how to progress.
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Episode Content:
I changed my mind over rest periods
Short rest periods
Medium Rest periods
Long rest periods
Muscle damage
Metabolic stress
Mechanical Tension
How long should you rest between sets?
Is there a place for shorter rest periods?
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Did you enjoy this podcast?
Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!
I highly appreciate your support.
Thanks for listening!
Welcome to episode #85 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and lose fat with strength training,no cardio and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
DM Francesco Pavone on Instagram
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In today's episode we'll talk about how being more compassionate can help you boost your health and make you a better problem solver.
Episode content:
Imagine these 3 different identikit
What is compassion
5 components of compassion
why compassion in coaching?
10 benefits of being more compassionate
3 practices to be more compassionate
3 exercises you can try today to be more compassionate
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram
Welcome to The Lean Muscle Warrior Podcast!
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.
This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.
In today's episode, we'll talk about how to progress.
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Episode Content:
How long do you have to work to see results?
Time and effort
What is progresss?
What is progressive overload?
Deloads and weeks off
How to progress as a novice
How to progresss as an intermediate
How to progress as an advanced athlete
The case with isolation exercises
Linear progression
Double progression
How to know when you need a deload
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Did you enjoy this podcast?
Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!
I highly appreciate your support.
Thanks for listening!
Welcome to episode #84 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
DOWNLOAD THE 3 Strategies to get rid of love handles
DM Francesco Pavone on Instagram
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In today's episode I tell you about why ''I want to get ripped'' Isn't a great goal
Behaviour vs outcome
The problem with outcomes goals
How to set behaviours goals
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Welcome to episode #82 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
In today's episode, we talk about 3 simple ways to maximise this summer.
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Episode Resources:
DOWNLOAD THE 3 Strategies to get rid of love handles
DM Francesco Pavone on Instagram
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In today's episode, I answer three questions from our listeners:
Love what you do, and take a periodic break
My recent trip to Portugal
1.Eat more seasonal fruit
2.Get more sun exposure
3.Forest Bathing
Coaching Announcement
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Welcome to episode #82 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
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In today's episode, I share with you 3 simple tips to optimize your health today.
Episode content:
-Tip # 1 - Eat more Whole, minimally-processed food;
-Tip #2 - Practice movement 3xweek
-Tip #3 - Eat more protein
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Welcome to episode #81 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
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In today's episode, I answer three questions from our listeners:
1) Does it matter where I position the rear foot in the Bulgarian split squat
Visual explanation in this reel
2) How to maximize my cut (fat loss)?
3) What's the best $500 home gym equipment investment?
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram
Welcome to The Lean Muscle Warrior Podcast!
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.
This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.
In today's episode, we'll talk about Exercise selection with the online coach Luke Tulloch.
Luke is from Australia and lives in Sweden and we talked about exercise selection for hypertrophy but also exercise execution and general training and nutrition muscle building tips.
If you enjoy the show or learned something new, share the episode with a friend or 2 or leave a 5-star review from the podcast platform you're listening from.
Luke Tulloch on Instagram and Facebook
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Episode Resources:
How important is exercise selection in the grand scheme?
Fatigue: The overlooked aspect of exercise selection
Compound and Isolation exercises
Should we do isolation exercises before compound exercises?
Did you have any exercises you wished you were not so attached to?
Top 3 favourite exercises per muscle group for chest, delts and quads;
How do different exercises target different parts of the muscle?
When do you know it´s time to up the calories in a muscle-building phase?
The need to get stronger to get bigger
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Did you enjoy this podcast?
Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!
I highly appreciate your support.
Thanks for listening!
Welcome to episode #80 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
The lazy men´s guide to body recomposition
DM Francesco Pavone on Instagram
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In today's episode, I talk about how to achieve a body recomposition and how to set up your diet and training for success with this goal.
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Episode's content:
What does success means for me?
What is body recomposition?
Who can achieve that?
Who would benefit from it?
Should you cut, bulk or recomp?
What if you don´t want to track calories?
My 6 steps process to set your diet and training for body recomposition
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Fill out this form (COACHING APPLICATION FORM ) to apply for the Tight T-Shirt Transformation or simply DM Francesco Pavone on Instagram
Welcome to The Lean Muscle Warrior Podcast!
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.
This is the fourth episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.
In today's episode, we'll talk about Frequency.
If you enjoy the show or learned something new you share the episode with a friend or 2 or leave a 5-star review from the podcast platform you're listening from.
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Episode Resources:
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Episode's content:
What is frequency
Different schools of thought
How many sessions should we do / per week?
Is it better to train more or less frequently?
Optimal vs Practical
Should we train different muscles with different frequencies
Episode recap
--
Did you enjoy this podcast?
Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!
I highly appreciate your support.
Thanks for listening!
Welcome to The Lean Muscle Warrior Podcast!
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.
This is the first episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.
In today's episode, we'll talk about Intensity, one of the most important training variables that impact muscle growth.
If you enjoy the show or learned something new you share the episode with a friend or 2 or simply leave a 5-star review from the podcast platform you're listening from.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
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Episode's content:
What is intensity?
What is intensity influenced by?
How to know if you're training hard enough
Is failure important?
What happens if you train too hard?
Compound vs isolation
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Did you enjoy this podcast?
Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!
I highly appreciate your support.
Thanks for listening!
Welcome to The Lean Muscle Warrior Podcast!
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.
This is the first episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.
In the first episode, I told you about the most important thing when it comes to building muscle, adherence (aka consistency).
In today's episode we'll talk about Volume, one of the most important training variable that impact muscle growth.
If you enjoy the show or learned something new you share the episode with a friend or 2 or simply leave a 5-star review from the podcast platform you're listening from.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
#76 - 12 Common muscle building mistakes
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Episode's content:
I nearly got into a fight at the gym the other day
How I got to know about Volume
What is hypertrophy?
How does strength training promotes Hypertrophy?
The 3 muscle building variables
Volume defined
How to count volume
Relationship between strength and hypertrophy
Volume and progress
The fitness fatigue module
How much volume should you do?
How many reps should you do?
Junk volume
Episode recap
--
Did you enjoy this podcast?
Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!
I highly appreciate your support.
Thanks for listening!
Welcome to The Lean Muscle Warrior Podcast!
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet plan.
This is the first episode of a long series, ''How to build muscle'', in which we will talk about all the nitty-gritty of muscle building.
In the first episode, I tell you about the most important thing when it comes to building muscle, adherence (aka consistency).
If you enjoy the show or learned something you share the episode with a friend or 2 or simply leave a 5-star review from the podcast platform you're listening from.
------
Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
DM Francesco Pavone on Instagram
#20 - 4 ways to be more consistent with your training
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Episode's content:
Welcome to the How to build muscle series
From swimming to bodybuilding
The journey of each personal trainer
Will you ever reach your ideal physique?
The Biopsychosocial approach
The most important thing to building muscle
Aim for consistency not results
The multiphasic approach
The 80/20 approach
Be realistic with your current schedule
Clear Goals and Boundaries
Building systems
Maximize your available equipment
Support and Accountability
Proxy for progress
Consider your preferences and other activities
Develop a plan B
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Did you enjoy this podcast?
Then I would appreciate a couple of minutes of your time to leave a review for the podcast platform you're listening from!
I highly appreciate your support.
Thanks for listening!
DAS GYM - INTELLIGENT STRENGTH One of the best gyms in Europe
Welcome to episode #79 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and whether you're a former athlete or a busy millennial professional I will help you build muscle and get in great shape with strength training and a flexible diet.
In this podcast, we talk about nutrition for deep health, flexible dieting, strength training, muscle building, mindset, and habit formation.
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Episode Resources:
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
Download now the Sleep and Recovery Ideas spreadsheet.
DM Francesco Pavone on Instagram
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In today's episode, I talk about how to actually go to bed earlier and how to keep up your fitness goals when you're busy.
Episode's content:
My journey from swimmer to entrepreneur
The importance of having a good night's sleep
How comparing yourself to others might be stopping you from making progress
14 tips to go to bed earlier and wake up fresher
How to keep up your fitness goals when you're busy 4 tips.
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!
Welcome to episode #78 of The Lean Muscle Warrior Podcast.
My name is Francesco Pavone and my goal is to help busy men look and feel great without a T-Shirt.
In this podcast, we'll talk about nutrition for deep health, flexible dieting, training to get stronger, and building muscle and growth mindset tips.
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Episode Resources:
HOW TO FIND YOUR MAINTENANCE CALORIES
DOWNLOAD THE FAT LOSS GUIDE FOR BUSY PROFESSIONALS
High-fibers, low-energy-dense, minimally processed food list
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In today's episode, I talk about how to get and stay motivated in your training and diet.
Episode's content:
Is dieting supposed to be hard?
15 little-known strategies to be less hungry on a fat-loss diet
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Did you enjoy this podcast?
Then take 2 minutes of time to leave a review and share this episode with a friend or 2.
I highly appreciate your support.
Thanks for listening!