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.
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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.
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 everything from cardiovascular health and blood sugar regulation to appetite control and gut microbiome diversity. I'll provide practical recommendations on how much fibre you should aim for and the best whole-food sources to help you get there.
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.
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
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.
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 steps to manage pain, build resilience, and get back to doing what you love.
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 bedroom optimizations to significantly enhance your sleep quality and quantity.
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.
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?
What's the best training split?
How often should you train a muscle group?
Is the best training frequency different for strength, muscle growth, fat loss?
Is there a limit on the amount of productive volume per session?
I discuss the strengths and limitations of research - and practical experience. How do you know if a study is actually any good? When should you rely more on your own training experiences? And how can you use each to make your training and nutrition better?
Learning to cook, budgeting, being a Charles Poliquin fanboy, calisthenics training, travelling (and more)...these things all changed the course of my fitness journey.
How do you know you did enough (or too much) in a workout?
Muscle soreness? The pump? Sensation? Performance? Subjective recovery?
Most goal-setting approaches focus on the wrong things, which is why it's so common to lose the initial momentum and excitement of goal setting so quickly.
Check out Foundation here.
