Garage Gym Athlete

Do you train too much? You are more likely to train too little, but lets talk about that sweet spot.

We have talked about out feelings on supplements and that we have no interest in starting a supplement line. But haven't gone into the specifics past that. This episode aims to go a little deeper on our feeling with supplements.

We prescribe strength numbers, but there is evidence that self selected load can be a viable optin.

We just did a testing session with a blood lactate meter to officially find our Zone 2. So today we are talking about everything blood lactate and finding your zone 2 with blood lactate testing.

What you really need to know about bruning calories and weightloss.

Concurrent training we talk about a lot is what we do, but the term hybrid athlete is being used a lot now. Whats the difference?

We talk about tracking food, mostly protien. But what does that effect have on your mental state?

We're talking about deload weeks again here. This study compares two 9 week programs geared toward strength and hypertrophy. If you do our programming you know we regularly deload, every 4 weeks.

Finishing off our fueling series we are getting into the extras, hydration, supplementions and other things to consider like micro nutritnts.

Today, Jerred covers the practical side of Zone 2 Training. In previous episodes, we have covered more of the science of Zone 2 Training. Today, it's about the practical application of Zone 2 training. How to calculate your Zone 2, how to program Zone 2, and how to progress Zone 2 training.

Round two of our endruance event fueling series, this time we discuss protein and fat.

A recent unfortunate incident in the world of fitness involved a man dying while squatting at the gym. We aren't intending to exploit this tragic accident. Instead, we want to ensure the safety of all athletes and anyone lifting weights. Jerred will be sharing some safety tips, as well as discussing how to properly spot the squat and what precautions to take each time you perform this exercise; amongst many other safety considerations!

We did an awesome endurance event breakdown and how to fuel. I highly recommend listeing to the full 3 part series.

This week were taking a look at a presentation at NSCA's Coaches Conference, by Professor Paul Comfort. We look at how micro-dosing strength training work and if I can benefit athletes. How we may use it and expanding on this concept in detail.

How can your gut effect your workout progress and gym gains?

You can most definitely get stronger with doing calisthenics. Increasing your reps, your time under tension (tempo) and dynamic efforts will get you stronger. But that doesn't necessarily mean you will gain muscle.

Can you still make gains or maintain with minimal lifting? this is a great listen if you are going into a down season or temporarly focusing on endurance.

We're talking wearables again! This time specifically in the context of what we would recommend to Garage Gym Athletes. These four wearable we have extensive use and experience with. So which do we recommend?

Another deep look into types of protein and whats best for recovery.

This week Jerred reviews and breaks down the fitness programming parts of Peter Attias's book, Outlive. This is our wheelhouse and what he dives deep into, what he likes and what he doesn't like.

Do you go through the motions when you workout or are you mentally dialed into everything?

How can you get fast AND strong? Focusing on just one isn't very hard, but being able to balance strength and conditioning can be challenging. Jerred sits down and breaks down the programming.

We program tempo lifing a fair amount, but it still takes some people by surprise and how best to do it.

Interview with Sport Psychologist Coach and Speaker, Dr. Rob Bell.

This one goes a bit deep and at the time may have been a bit spicy. But it still is worth noting that taking care of your body and staying active will pay off.

This weeks study looks at how mental fatigue affects strength. We have looked at this in the past specifically in strength endurance, but what about one rep max? Then we have our NEW segment, the Wheel of Pain

How is your effort toward workouts? Do you always go all out? That may not be the best way to go.

This week we are going over a study looking at creatine effects on endurance performance. Then we are going over two of our favorite pieces of gym equipment, one expensive one on the cheaper side. Trying some new things on the podcast so let us know what you think!

How can concurrent training help your mental health?

Do you chase perfection? Can you stay disciplined? Today were talking about everything mindset.

How do you fuel your workouts? Strength? Cardio?

In this episode, Jerred discusses the consideration for your nutrition during injury. This includes, protein recommendations, total caloric amounts, supplementation recommendations, what to avoid, and more!

How can your diet and making changes effect your testostrone.

This week we are looking at a study comparing whey protein and vegan protein and if it has the same anabolic properties. They found the two proteins to be similar, but the most important thing is to focus on the amino acid profile.

Social media and fitness can be laughable with the die hards, influencers and endless "advice" out there.

Back with another athletes interview. This one with Luis Garcia, he talks about he found accountably and a community to be part of.

Its time to think about weighloss and reaching your goal a bit differently.

Ah the age old debate, are carbs to blame? calories? genetics? This week we look at a study that compared low carbs verses low calorie diets in weight loss. There is a lot to unpack here and first, everything with nutrition is individual to the person. So if one person said their advice fits all, they just walk away. We're not here to draw lines in the sand but give you the best advice that science and our own testing says.

How can being mobile improve your performance and even strength?

Recovery is something we cover a lot on this podcast because we know how important it is. We have covered a lot of different recovery techniques including cold immersion in the past. This study take another large look at cold immersion comparing it to other recovery techniques in strength, power and hypertrophy.

Were getting close to hotter weather, have you thougth about how the heat will affect your workouts?

How do you gain muscle without always having to do MORE volume or HEAVIER weight? Now, there's nothing wrong with heavy lifting and more volume, but sometimes those two things come at a cost. So what do we do when we still want to gain muscle but we don't want to beat our body up more? And can we do these things without having to change our program? All that in this episode!

This week we are looking at how music can effect the type of workout you are doing.

Back again with more on Beets. If you have started using them now, what's stopping you? This time we are covering a systematic review on beets lookin gat strength and muscle hypertrophy. Beets are becoming one of the best supplements you can take for concurrent training. It's low risk, low cost, super easy.

If you are looking to change your health and nutrition the best you can do is work on your habits not necessairly the small details.

Everybody wants to gain muscle and lose fat. But those are oppsing forces. But when losing fat you can still maintain muscle mass and not just waste away when losing weight. This episode we will go over a study that examined weight loss in women and not only preserving muscle mass but regaining weight after the loss because of the loss in fat free mass.

This weeks study examined the timing and frequency at which you eat. There are a lot of opinions on meal timing and frequency, but do any even matter much?

This week we have on Paul. He has a great story on how he started his garage gym and built up the equipment in it. Then we talk about motivation and how to stay active.

We speak about the interference effect with concurrent training, but is it impacted differently at different fitness levels?

This week we are looking at a study that examines the effect on NSAIDS and hypertrophy. This actually looked at two different studies, one on young athletes another on older athletes. Then we talk more about inflammation ad recovery in training.