Garage Gym Athlete

We are all about getting better and there is a learning curve to everything. So how do you get better and develop new skills, especially when working out at home alone?

This study was simple, straight forward but so important. The glute is such an important and sometimes neglected muscle when it comes to strength and power. This study and another shows how just adding some glute activation exercises and increase your performance.

Fatloss needs patience, everybody wants those results fast. But how fast is too fast?

In our program we have what's called the "daily" which is basically the core. Since the core is so important to everything you do and goes way beyond sit ups. So where we talk about 4 core exercises you need to be doing in your program.

This is a classic episode and one of the top episodes we tell all athlte to listen to. If you have heard us talk about zone 2 training or seen it in our programming, this episode is the origin of all of that.

Should you wear knee sleeves or knee wraps? What do they ACTUALLY do?

**check this out on our YouTube to see the template** We did one week detailed breakdown for concurrent training, now we show you how we play a single month of concurrent training.

This week we actually had some issues with the study on a long term and health basis. So we say needs to be said about the volume you are lifting while you are trying to cut or lose weight and preserve muscle mass.

everybody wants the unicorn approach to figtness, lose fat and gain muscle. Well how can you do that? Can you get stronger while in a caloric deficit?

Strict press can be one of the hardest movements to improve on and one that a lot of athletes struggle to increase. Here to talk about out TOP 4 tips to incase your press.

This week we are looking at a study on motivation, intrinsic motivation verses extrinsic an creating autonomous athletes. This is great from a coaching perspective but also for athletes.

We talk about nutrition a lot on here, but what is clean eating? what should you be eating? Why?

On to our last energy system, the phosphagen energy system. This one is all about power and max effort. Many athlete will do these and feel they havnt done much work or was very hard because the work to rest ratios are so high. Check out this video for more on that and how to program it.

These webinars are good for current and new athlete. Here we break down each training track we have and what the focus will be for the next 12 weeks. This is also how we deliver big updates and reminders to things we have going on.

Nutrition study! We dont get a lot of these but when we do we are always excited and this one is especially good. It trys to define what clean eating is.

Continuing the energy systems training, we have glycolytic or glycolic system. We refer to this as PAIN intervals, and I you have experience with them you would agree. Here we break down further about what it is, how to train it and how to program it.

Fasting will continue to come up and be debated in fitness, but the majority of people will only refer to it as a weight loss protocol which is somewhat limited. This week we are diving deep and talking about everything fasting.

This is a great study and a very common question we get from out athletes. How long should you rest between sets?

Concurrent training typically is a longer approach to fitness so how to you track and check on your progress? We dive deep on this and give our best advice and how your mindset should be.

This weeks study is on how much to rest for strength but we dive a bit deeper on what the study didnt go over. Then we have our next book review, Black Box Thinking.

This study looks at cluster sets and how great they can be in a routine. If you have not tried adding cluster sets give this episode a listen.

There are three main energy systems that go into conditioning programing. Today we are going to cover the aerobic system and how you would program aerobic workouts. This is also know os oxidative training or your oxidative system.

This weeks study examines two different 12 week lifting protocols and why the order of heavier and lighter cycles did not effect overall strength gains.

This weeks study specifically examines accessory work, how important it can be and how to make sure you are doing some.

Want to get strong and better conditioning? The interference effect can be hotly debated but there is a lot of research and studies that back up if you program concurrent training right you will have little to now interference effect. In this video we give the top 3 days to minimize any interference effect in your training.

We preach a lot about the importance of getting enough protein, but there is a line. This study compares low, moderate and high protein for recomposition (gain muscle and lose fat). Then we talk about our opinions toward virtual races.

This study looks at how alcohol can effect youe abiliy to recover.

Were giving away out programming secrets! This is a quick breakdown of how our concurrent training works and out we structure our weeks.

This was an article Jerred wrote almost a decade ago so he now revisits them and reflect if he feels the same toward them.

The study is over muscle fiber types and how to effectively train them.

Want abs and only want to spend 5 minutes doing it? Well today I a must listen.

Its no secret Periodization training is important when it comes to strength, but what about hypertrophy? And what about comparing linear verses non-linear periodization? We talk about this at length today with a meta analysis. Then we give our guidance on hydration.

This week on the podcast we are talking about a study looking at caffeine and performance again.

If you have worked out long enough you have probably ran into an injury to two. Well were here to give our biggest and most important tips at how to avoid being injured an what to do if you start to feel like you may get injured.

This week we are looking at a meta analysis on auto regulation comparing them to a lot of things. When is it best to auto regulate your sets? What is even auto regulation?

This week's study is over concurrent training and how more short training sessions can potentially be better than less long ones.

We haven't exactly pulled our punches in the past with our issues with the fitness industry, but today we decided to just vent about them and a lot of issues from social media, to marketing, to trust issues.

This weeks study shows once again the power of the mind! Internal focus can be great for engaging the proper muscles, but what about an external focus? How can that be applied to training and what queues?

This weeks study takes a new exciting approach to deadlift velocity and tracking for lifts

We love talking about getting new gym equipment, and what's the best equipment to have, but what about when to get rid of what you have?

We have talked about pre workout nutrition before, but how important are they? Then we move into more MURPH content, and this week is excelling at murph.

This weeks study is the effects on creatine and if you need to do a loading phase or not. If you have interest or have taken it before check this one out.

This weeks study looks at how appetite is after certain workouts. Then we are already talk about The Murph workout!

Can you gain strength and muscle while fasting? Yes, but listen to this for more.

This week we were asked about breathing and bracing technique when back squatting. How do you properly breath and brace? What queue do you use?

We have talked a few times about cold water immersion, but what about hot water? Then we have another book review, and this was widely liked in our community. The Perfect Mile.

We have athletes of all ages and we get a lot of questions from our older athletes if they should be training different. Well this study shows that may not be the case.

This week we are prioritizing and ranking home gym equipment in tiers from most imported to lease/most fun.

New cycle webinar time. This webinar we show you a bit more on how we program and a breakdown of each of the tracks.

This is obviously one of our favorite topics and yet another study on why concurrent training is the best.