Garage Gym Athlete

Another athlete interview, and this will be Tim's 3rd time on the podcast. Each time it's great to catch up with athletes and see how they have grown and changed with training and lift. Tim talks about his career switch going into active fire fighting, a grueling surfing story, and how he stays motivated.

Vegans can get flack for protein and lack of nutritnes. So how can they get the most from their strenght training?

We get into the weeds and dive into studies a lot but sometimes forget those who are brand new to starting a home gym or fitness in general. In this episode Jerred will go over some basics and where to start when starting your own garage/home gym. Then he will talk about basically with programming and our methodology on building workouts.

If you habitually take allergy meds each season you NEED to listen to this episode. Inflamation can be a good thing and your meds could be setting you back.

This week isnt so much as a study is it a discussion on a section of a much larger paper specifically looking at high intensity interval training. This particular section examined studies which compared adherence levels between steady state cardio and high intensity interval training. Basically, one isn't easier or better than the other when it comes to sticking with it over time. Sticking to anything will depend on the person more than the actual action. We dive much deeper into these two types of conditions and adherence to training in general.

Keto has become so poular, but is it really that great for you? or your performance?

Unlock the truth about fat loss! Learn all the scientifically-backed facts and tips to effective, sustainable fat loss with this exclusive presentation. In this informative session, you will find out what it really takes to lose weight and keep it off over the long term. We'll cover everything from understanding your body's metabolism and how it responds to different types of exercise to nutrition basics like macronutrient timing, calories, and carbs. You'll learn the importance of healthy lifestyle habits such as stress management, sleep hygiene, and exercise frequency. And we'll discuss specific strategies for achieving your weight loss goals in a safe and sustainable way. We'll explore the most commonly-held myths about fat loss—such as whether or not cutting calories is necessary for long-term success—and dispel them with evidence from the peer-reviewed scientific literature. You'll get an in-depth look at real-world case studies that have proven successful for people just like you who are looking to shed pounds without sacrificing their health or wellness in the process.

most people strech to warm up or recover, but can it improve performace?

This weeks study we are diving into running and what other training will help improve your running economy. The meta analysis we cover compares strength training, specifically heavy strength training, with plyometrics and how they impact running economy and time trials in trained runners.

We have made cluster sets a staple and common thing in our programming. So why is that??

In this episode, we'll explore the Strength Continuum, Strength Methods, and Prilepin's Chart, and learn how to use these tools to get stronger. Whether you're a beginner or a seasoned lifter, these principles will help you improve your strength and reach your fitness goals. We'll break down each concept and provide practical examples, so you can start putting these techniques into practice today. Don't miss out on this comprehensive guide to getting stronger!

Should you skip breakast and workout fasted?

In this episode, we cover a study that investigated the effect of nine nights of moderate sleep restriction on performance, hormonal responses and perceived fatigue in resistance-trained females. Results showed that volume load decreased slightly ( less than 1%) with SR, while mean concentric velocity was slower during SR for lower body compound lifts (up to 15%). Intraset velocity loss was up to 7% greater during SR. Other effects of SR included an increase in salivary cortisol area under the curve (42%), total training distress (84%) and session perceived exertion (11%). These results suggest that sleep restriction reduces markers of resistance exercise quality more than quantity, and increases perceived effort at the same relative intensity in female athletes. Big takeaway: How you feel after not sleeping is a big factor! Study covered: Sustained Sleep Restriction Reduces Resistance Exercise Quality and Quantity in Females. Knowles et al. (2022)

CBD oil as picked up alot recnelty, but does it do much for recovery? What can it be used for?

This week we are looking at how we program at Garage Gym Athlete, specifically our Hard to Kill program. This is our most rell rounded and balanced strength and conditionong program. So this is a behind the scenes look at all of the areas we program and how it all fits together.

Eccentric training is typically not very fun, but is it worth it more than concentric? where does it fit?

In this episode, I sit with Graham Dessert, a seasoned athlete, and adventurer, to discuss the real reasons why people take on hard physical challenges. From pushing past personal limits to testing the limits of human endurance, Graham shares his insights and experiences on what drives him to tackle some of the toughest physical feats. He also shares his tips for anyone looking to take on their own hard physical challenges and what it takes to succeed. Whether you're a seasoned athlete or just starting out, this interview is a must-listen for anyone looking to push their limits and discover the true power of the human spirit.

This study investigated the impact of a single Finnish sauna (high temp) session on the white blood cell profile and cortisol levels of both athletes and non-athletes. The results indicated that a sauna session can have beneficial effects on these markers of health and well-being. If you want to find out more about the potential benefits of sauna use and how it can improve your overall health, listen to this episode!

If you can measure velocity, it would be worth your time to see if you can make that determine the volume you lift.

Most people are throwing goal-setting out the window in 2023! But why? Most people don't suck at setting goals, and they don't suck at achieving goals. The real struggle is understanding your psyche enough to set and achieve even your most ambitious goals. Today, we look at the science from the Self Determination Theory to uncover the true secret to achieving your goals. Today's referenced studies: "Self-Determination Theory: A Macrotheory of Human Motivation, Development, and Health" by Edward L. Deci and Richard M. Ryan is a seminal paper that introduces the self-determination theory and outlines its key concepts and principles. It is widely regarded as one of the most influential and widely cited works on the topic. "The Hierarchical Model of Intrinsic and Extrinsic Motivation" by Edward L. Deci, Richard M. Ryan, and Richard Koestner is a classic study that explores the relationship between different types of motivation and their impact on behavior. It shows that intrinsic motivation, which is driven by an individual's internal interests and curiosity, is more likely to lead to long-term engagement and positive outcomes than extrinsic motivation, which is driven by external rewards or incentives. "The Role of Autonomy in Motivational Processes" by Edward L. Deci, Richard M. Ryan, and Richard Koestner is another important study that investigates the role of autonomy in motivation. It shows that when individuals feel a sense of autonomy and control over their own actions, they are more likely to be intrinsically motivated and engaged in their activities. Conversely, when individuals feel controlled or pressured by external factors, they are more likely to be extrinsically motivated and may experience negative consequences such as burnout or lack of engagement.

We talk a lot about velocity and dynamic efforts, but can you train with that determining your load?

To end this year Jerred breifly talks about the Daily Over Decades challenge, next cycle programming and some future plans and teasers for 2023.

This week we are looking at a study that compares low bar and high bar back squat. Which is better for you? The anwser may not be what you expect.

This weeks study is looking at hydrogen water and how it can affect athletic performance. The research on this will probably grow over time which is exciting because results are promising. Then we talk about how we talk to family about fitness and health.

Phones make a lot of things easy, a little too easy?

This study is on protein and how much you actually need. When is the drop-off for the amount of protein for STRENGTH gains? It's not as much as people once thought. Then we watched and reviewed Limitless featuring Chris Hemsworth aka Thor. Overall we loved it but we dive much deeper into that show.

Caffiene isnt just about a pick me up, there are a lot of benefits to caffiene. But do your genetics play a role?

This week we are looking at supplements again with another study This one specifically on BCAA"s. Do you really ned them? Do they even work? Then we give our thoughts about Liver King using steroids and the influencer world in general.

Strength and hypertrophy training are different, but they both complement each other.

This week Jerred is going over motivation an how to stay motivated.

This week we are doing a dive and comparion on vegan proteins.

this weeks study compares high rep training verses high load training for strength endurance. It seemed pretty simple so we take it a step further and talk more in-depth about strength endurance, absolute strength, and the entire strength continuum.

This weeks study is looking at if you should be training to failure or now.

This was a great study the team loved and compared how cardio and essentially blood flow can impact muscle growth and strength. This wasn't directly a concurrent training study but close.

Have you tried carb rinsing? Have you heard of carb rinsing?

We recently covered a study on pre workout fuel, so here we talk about how we fuel for workouts.

This was a really great study and focus on enhance and paying attendant to your HRV. Really check this one out if you like to run, train endurance, or any conditioning.

Somethign to reflect on today, more mindset and preformance.

See whats up with the team this week in training and life.

This week we are talkng with long time athelre Travis Nix. It was interesting getting prespective from a competetive body builder who came to the functional fitness space of concurrent trianing.

this week we are looking at rest time again but specifically looking at hypertrophy over time.

Sleep is crucial, but how does it effect performance exactly?

We're trying out a new format where we do a update episode so if you never cared about our updates and just wanted the other content you can listen to it there.

Its time to call BS on a bunch of fads and popular things in the health and fitness community that should be avoided.

We're talking deload again this week and more evidence on why its so important. This one target hormones and hypertrophy when you take a week rest after a cycle.

How should you prescribe weight to those new to lifting?

This week we have Amy Lyman and this was such a great episode. Amy has a great story to tell from her volunteer fire fighter duty, to raising 6 kids, staying active and learnign to stuggle. Highly recommend this episode espeically for a look at mental toughness.

This weeks study we look at a systematic review directed toward carbs before workout and your output. How much should you get and how much of an impact does it have?

there is a difinitive bellcurve with fat percent and how your immune system is.

This is Tylers second time on the podcast, and the first time we came up with the oh so awesome workout "Plank You Tyler." Is there another one this time?