Garage Gym Athlete

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.

Some of us are working on our first home gym while others have had well over 5 of them. We talk about the best ways to set up your gym and what you need to think about first.

We dont like extreme dieting, or even the word diet. This study looks at how dieting even with strength training can effect hormones and bone density. Strength training will help mitigate this but find out more in this weeks episode.

This study is on fueling and whats best for before your workout.

High intensity verses moderate intensity for fat burning has been debated a lot. This study id a meta analysis of studies that examined this, and then we weight in on our thoughts. Then we talk about what two things kids should learn in health and fitness.

If you ever had a coach tell you to put your hands on your head, you need to listen to this episode.

Supplements have been and will continue to be debated and sold for a very long time. We have a bit of a different approach to most fitness spaces since we are mostly supplement free. BUT we do have some great point on supplement adjacent things to get into our diet and actually supplements as well.

We like getting male vs female studies because in fitness there are some pretty significant difference. Todays is pretty straight forward and on resistance training. Then we talk about travel workouts. specifically for our 300/200 challenge workouts.

This cooldown study is on breakfast and if it really is the most important meal of the day. What is the best way to fuel your workout? How should you play or structure your breakfast?

Every home gym has to start somewhere. This week we talk about our best advice on how to start a garage gym on a budget. Which equipment to prioritize and how to build your space.

This week study we had a big of push back on the science. It didnt tell us much about how to use priming sessions but we peal back dove into how they can be used. Then its book review time! We review the book Ingredients by George Zaidan

This cooldown is all about killing comfort and how to do it. Jerred wrote a book on it so you better believe we are talking about that.

This may be our first slighgly uncommon one but there are athlete who work out in their basements in places with incliment weather. Well we have some solutions for those and how we like to get our sunlight and vitiman D.

This weeks study shines a bigger light on the fitness industry as a whole as well as The Biggest Loser show specifically. When doing extreme diets how does that effect your metabolic and energy expenditure in the long run? There is a reason a lot of people have their weight bounce right back even if they stay active.

This weeks cooldown study is on body compositon and the best ways to get leaner.

A lot of prior CrossFit athletes found they trained at too high of an intensity when doing CrossFit, which is true. But then when training at home alone they may have lost that intensity. We discuss how to keep the intensity and manage expectations and take a bigger view at training.