Garage Gym Athlete
Episodes
Consistently Choosing the Hard Right Over the Easy Wrong with Dave Paczkowski | 322
29 Dec 2025
Contributed by Lukas
In this episode of the Garage Gym Athlete podcast, Jerred and Dave explore the idea of consistently choosing the hard right over the easy wrong across...
Forget 75 Hard...Try a REAL Challenge (Daily Over Decades) | 321
22 Dec 2025
Contributed by Lukas
In this episode of the Garage Gym Athlete podcast, Jerred and Dave discuss the Daily Over Decades challenge, a unique fitness initiative designed to p...
Should Hybrid Athletes Use ChatGPT for Workouts? | 320
15 Dec 2025
Contributed by Lukas
In this episode, Jerred and Dave discuss the implications of using ChatGPT for workout programming. They explore the limitations of AI in creating per...
Why I Almost Quit Garage Gym Athlete (and Why I am Coming Back) | 319
08 Dec 2025
Contributed by Lukas
Garage Gym Athlete is not going anywhere. In this episode I talk directly to the Garage Gym Athlete community about where I've been, how getting injur...
The LAST Calisthenics Program You Will Ever Need | 318
24 Nov 2025
Contributed by Lukas
Unlock the most practical and effective calisthenics program for building real-world strength, endurance, and resilience. In this episode, we break do...
Science Hacks to BOOST Your Athletic Performance | 317
17 Nov 2025
Contributed by Lukas
This week on the Garage Gym Athlete Podcast, we're running three completely different scientific studies through the grinder—and none of us saw each...
How To Build Muscle FASTER (with minimal equipment) | 316
10 Nov 2025
Contributed by Lukas
Can you gain real muscle with isometric holds and little to no equipment? We break down a 2025 study comparing long-muscle-length isometric training t...
How to Fuel for Performance (and life) | 315
03 Nov 2025
Contributed by Lukas
Fueling for Performance: Avoid the Wall, Train Smarter & Live Better | Garage Gym Athlete Podcast Have you ever "hit the wall" mid-workout — or mid-...
Active Rest May Increase Performance, But Should You? | 314
27 Oct 2025
Contributed by Lukas
This week we are looking at a study comparing active rest and passive rest and how it impacts performance. We break down the study, give our thoughts ...
313: Making progress even when you don't feel like it
20 Oct 2025
Contributed by Lukas
Motivation fades and excuses pile up. This is when most people quit (but you'll learn how not to). In this episode, we unpack a surprising study that ...
312: What are the real benefits to weighted vests?
13 Oct 2025
Contributed by Lukas
this week Jerred and Dave are talk about weighted vest and what the benefits of using them are.
311: Sauna: best for Performance? Recovery? or Nothing?
06 Oct 2025
Contributed by Lukas
This week we are going over a study that examines performance and sauna use after a training session. We talk more about sauna use and how you should ...
310: Self Determination Theory in Training
29 Sep 2025
Contributed by Lukas
This week Jerred and Dave are talking about a study on self determination theory and how it impacts training.
309: How Protein Estimations Can Be off And What To Do About It
22 Sep 2025
Contributed by Lukas
This week we are looking at an article about how protein and food table estimations are calculated and how inaccurate they can actually be.
308: Eo3 Elements For Success
15 Sep 2025
Contributed by Lukas
Hey athletes, last week we pointed out some problems in the fitness industry so this week we are starting by what you should be focusing on to be the ...
307: What Is Wrong With The Fitness Industry?
08 Sep 2025
Contributed by Lukas
This week we are changing things up with Jerred, Joe and Dave on the podcast and we are talking about what we think are the biggest issues in the fitn...
306: And We're Back!
31 Aug 2025
Contributed by Lukas
Welcome back. We took a break for awhile which we will cover but we are not done!
305: Everything Going Into My New Garage Gym
21 Jul 2025
Contributed by Lukas
Today, I am covering every single thing that is going into my new garage gym.
304: The New Rules for Weight Loss
07 Jul 2025
Contributed by Lukas
Health and nutrition is always evolving and there are always new fads and science with weight loss. Here are some of our takes on weight loss.
303: Breaking Down The Sugar Diet and Our Thoughts
30 Jun 2025
Contributed by Lukas
Another extreme diet fad has come up and gained some momentum. This week we are talking about the Sugar diet.
302: Creatine and Hair Loss
16 Jun 2025
Contributed by Lukas
We have always supported creatine. Its one of the most studied and proven supplements on the market. But can it create hair loss
301: Is Cold Exposure Causing You to Eat More?
09 Jun 2025
Contributed by Lukas
Cold exposure is very popular and some considered it to be a hack, but are there any downsides?
300: Can Back Squats Count As Cardio?
26 May 2025
Contributed by Lukas
This week Jerred and Joe are back doing a study that is examining if back squats at the right intensity can have a cardio response. This may be a grea...
299: How I Keep Testosterone Levels 800 at 37
19 May 2025
Contributed by Lukas
Jerred is doing a quick podcast on testostrone. What to look out for and tips on how to improve.
298: How You Should View Getting Sore From Training
12 May 2025
Contributed by Lukas
Jerred is going over a study and talking in depth about soreness with training. This will pertain to experienced athletes who gets sore and new people...
297: Energy Availability: Are You Eating Enough?
05 May 2025
Contributed by Lukas
This week jerred is talking about fueling and energy. Often times people are worried about eating too much but are you eating enough?
296: Hot Baths May Be The New Hotness Over Cold Plunge
28 Apr 2025
Contributed by Lukas
This week we are back doing another study. This one looks at benefits of hot baths on recovery verses cold plunge, which one is better?
295: 5 Rules for Saunas as a Garage Gym Athlete
21 Apr 2025
Contributed by Lukas
Are you thinking of getting a sauna at home? There are a few tips and things to consider if you are.
294: Becoming a Better Runner with Matt Silver
14 Apr 2025
Contributed by Lukas
This week we have a rare interview. Jerred talk with Matt Silver who is a physical therapist that specializes in running and wrote the book Built To R...
293: 5 Rules for Cold Plunges as a Garage Gym Athlete
07 Apr 2025
Contributed by Lukas
Have you thought of starting to do cold plunges in your training or recovery? Here are 5 things you should know on cold plunges.
292: Project Delta is LIVE! Here's what you need to know...
31 Mar 2025
Contributed by Lukas
The new cycle, PROJECT DELTA, is here! Today, Jerred covers some aspect of the new cycle, how it works in the new app, and more!
291: If You Could Start Fitness Over, What Would Be Your Advice?
24 Mar 2025
Contributed by Lukas
After updates we talk about what we would tell our younger self who is just starting fitness our advice. How would you handle strenght? Conditioning? ...
290: How To Mentally Dial In To Your Training
17 Mar 2025
Contributed by Lukas
What do you focus on when you train? How do you make sure you are mentally dialed in and what aspects do you focus on?
289: Nutrition Protocol and Book recommendation
10 Mar 2025
Contributed by Lukas
Jerred and Joe are talking about a few things including a nutrition protocol jerred has been doing for a while, books we have recently read or ones we...
288: Training Updates and Diving Deep Into Project Delta
03 Mar 2025
Contributed by Lukas
Jerred and Joe are back so of course we are going over training updates. Then we get more into the details about Project delta, what to expet, how to ...
287: Announcing Project Delta: Our Next Phase In Hard To Kill Programming
24 Feb 2025
Contributed by Lukas
"Project Delta" is the combination of our Hard To Kill method (13 areas) and our Body geo method. Project Delta combines the two and it will be what i...
286: Part 13: Mixed Modal Anaerobic Training
19 Feb 2025
Contributed by Lukas
This is the 13th and final episoe in our hard to kill programming series, and we are finishing the the very high intense, mixed modal anaerobic traini...
285: Part 12: Mixed Modal Aerobic Training
17 Feb 2025
Contributed by Lukas
Today in the training we are covering mixed moxal aerobic training, or circuits. Some may even see these as crossfit style workouts but with more inte...
284: Part 11: Energy System Training (Phosphagen (ATP–PCr) System)
12 Feb 2025
Contributed by Lukas
We are nearing then end of our hard to kill training series and today we are continuing with some conditioning.
283: Part 10: Training the Pain Cave (Glycolytic System)
10 Feb 2025
Contributed by Lukas
Continuing the hard to kill programming series we are getting into the really hard, uncomfortable conditioning today.
282: Part 9 - Training the Oxidative Energy System
05 Feb 2025
Contributed by Lukas
We have covered a lot of strength but now we are moving into conditioning in the hard to kill programming series.
281: Part 8: Power-Endurance = Beast Mode
03 Feb 2025
Contributed by Lukas
This week on the hard to kill programming serise we are talking about power endurance and how to train it.
280: Part 7: How to Be Athletic (Strength-Endurance)
29 Jan 2025
Contributed by Lukas
Today continuing the hard to kill programming series we are getting into strength endurance and how it can enhance athletic performance.
279: How to Improve Muscular Endurance (Part 5: Hard to Kill Programming Method)
27 Jan 2025
Contributed by Lukas
Continuing out hard to kill programming series, today on muscular endurance.
278: How to NOT Fail in February
22 Jan 2025
Contributed by Lukas
Still working on your goals? Are the new habits becoming hard to keep up with? This is how you can succeed in February.
277: Part 5: Aerobic Endurance (Hard to Kill Programming Methodology)
20 Jan 2025
Contributed by Lukas
We are continuing our hard to kill programming series with conditioning. If you are intrested in the strength protion, those are covered in parts 1 th...
276: Part 4: Speed (Hard to Kill Programming Methodology)
15 Jan 2025
Contributed by Lukas
To close our the strength portion of our hard to kill programming series, we are talking about speed. Moving as fast and as explosively as you can.
275: Part 3: Speed-Strength (Hard to Kill Programming Methodology)
13 Jan 2025
Contributed by Lukas
Continuing the strength continuum we are speeding things up and talking about speed-strength.
274: Part 2: Strength-Speed (Hard to Kill Programming Methodology)
08 Jan 2025
Contributed by Lukas
Today we are continuing on in the strength programming with strength-speed.
273- Hard to Kill Programming Methodology: Part 1 - Strength
06 Jan 2025
Contributed by Lukas
We are starting our hard to kill program methodology series. To kick things off we are going over strength and will be heading into the strength conti...
272: NEW! 2025 Training Cycle #1
30 Dec 2024
Contributed by Lukas
After we update how our training is going we dive into the next 12 week training cycle starting TODAY (30 dec).
271: Top 10 Podcast Episodes this year!!
11 Dec 2024
Contributed by Lukas
Counting down the top 10 podcasts of 2024!
270: How to Increase Grip Strength to Live Longer
09 Dec 2024
Contributed by Lukas
Grip strength correlates to longer life. So how to get better grip strength?
269: How to Look At Your Goals for 2025
04 Dec 2024
Contributed by Lukas
Planning on setting goals for 2025? How should you plan and execute them?
268: Our Top Garage Gym Gift Ideas!
02 Dec 2024
Contributed by Lukas
Jerred and Joe are together talking about training updates. Then we get into our top holiday gift ideas.
267: How to Do German Volume Training (GVT)
27 Nov 2024
Contributed by Lukas
Have you considered doing German Volume Training? how should you do incorperate in your training?
266: Gain Muscle to Lose Fat
25 Nov 2024
Contributed by Lukas
Yes that old tried and true saying "muscle burns fat." Well, yes and no. So how do we do it?
265: 3 Ways to Get a Hormonal Response from Your Training
20 Nov 2024
Contributed by Lukas
Hormonal anything can be hard and take a lot of time. There are a lot of factors, but what can you do with your training to get the right hormonal res...
264: TRT: Avoid it or Race to it?
18 Nov 2024
Contributed by Lukas
Have you thought of or been intrested in testosterone therapy?
263: Gain Muscle with Bodyweight Exercises
13 Nov 2024
Contributed by Lukas
Do you prefer bodyweight exerices? Or maybe you dont have much or any equipment but you want to gain muscle? Well give this episode a listen on how yo...
262: Hybrid Athlete Training Program Checklist
11 Nov 2024
Contributed by Lukas
How to become a hybrid athlete through your programming.
261: Mental Toughness Training...START HERE!
06 Nov 2024
Contributed by Lukas
Where do you start when wanting to build your mental toughness?
260: Garage Gym & Your Car: The Simple Questions
04 Nov 2024
Contributed by Lukas
How can you use your garage for both your gym and your car?
259: What is the Wendler 531 Strength Program?
30 Oct 2024
Contributed by Lukas
The Wendler 531 method has been around for a long time and since we have our own strength programs we have often been asked what the difference is bet...
258: Which is Superior: Split-Body OR Full-Body Training Programs
28 Oct 2024
Contributed by Lukas
How do you break up your stregnth days? Do you do them by body part/region? Or do you do a push-pull breakdown? Have you tried full body strength days...
Team Updates: Current Training, Rogue Rower, Concept2 StrengthErg, and more!
25 Oct 2024
Contributed by Lukas
This week Jerred and Joe are back together talking updates and some recent things in the fitness industry.
257: How to Use Kettlebells in a Well-Rounded Program
23 Oct 2024
Contributed by Lukas
Kettlebells can be some of the best workouts and tools in your gym.
256: How to Become a Faster Runner (MAF Method)
21 Oct 2024
Contributed by Lukas
We like using the MAF method for Zone 2. Have you explored the MAF method?
255: Carb Rinsing: Spit Out Your Gatorade for Increased Performance
16 Oct 2024
Contributed by Lukas
Have you tried carb rinsing? Better yet, have you heard of carb rinsing for increased performance?
254: How to Move Like an NFL Athlete (Power Training)
14 Oct 2024
Contributed by Lukas
Want to be more powerful and explosive like a football player?
253: Where Walking Fits in an Athlete's Training
09 Oct 2024
Contributed by Lukas
We talk a lot about training but do you make sure to walk around enough?
252: CHANGES!
07 Oct 2024
Contributed by Lukas
We're making some new changes to the podcast to try and provide the most valuable information in the best doses. Jerred goes into the upcoming changes...
How to Shut Your Brain Off and "Just Do It"
04 Oct 2024
Contributed by Lukas
ned some mental clarity or focus with your workouts?
251: Can AI Replace All Of Your Macros Apps And Coaches?
30 Sep 2024
Contributed by Lukas
This week Jerrd and Joe test out macro plans using ChatGPT and other AI Tools. We give our thoughts on how it turned out, how we think it could be use...
250: My Top 5 Regrets in Training the last 20+ Years (things I want my kids to avoid)
23 Sep 2024
Contributed by Lukas
Most of us have had a long fitness journey and have made lots of mistakes along the way. Jerred talks about his top 5 fitness regrets in training.
249: 11 Ways to Increase VO2 Max
16 Sep 2024
Contributed by Lukas
How can you increase your vo2 max? Just think its all about running or biking long distances? Jerred breaks down 11 different ways to increase your VO...
Is Cold Immersion The BEST For Recovery?
13 Sep 2024
Contributed by Lukas
The cold water immersoin craze is still going strong but is it the best for recovery? why should you use it?
248: Reviewing Equipment We Have Owned; Would We Buy Them Again?
09 Sep 2024
Contributed by Lukas
This week each of us are talking about three pieces of gym equipment we have owned and used for a while. We are talking about the pros and cons of eac...
Pump Up The BEETS!
06 Sep 2024
Contributed by Lukas
More science on the awesomness of beets!
247: Running Backwards for Forward Progress
02 Sep 2024
Contributed by Lukas
Have you ever ran backwards before? I'm not talking a light backwards jog for 50ft... Have you ever ran backwards at a 10min/mi. pace 15-20 minutes? ...
How to Maintain Muscle Mass During Weight Loss (and why you should!)
30 Aug 2024
Contributed by Lukas
When trying to slim down or do a cut a lot of people are worried about losing muscle mass. So how can you maintain muscle mass while you cut?
246: Squat Depth vs. Sprint Speed: What Really Makes You Faster?
26 Aug 2024
Contributed by Lukas
In this episode, we dive into the debate of full-depth squats versus partial squats and their impact on sprinting speed. We'll explore the science, bu...
Inflammation, Too Much Or Not Enough, What's The Right Dose?
23 Aug 2024
Contributed by Lukas
Inflammation is key to recovery so hatibiually taking anti infmallatory meds may hinder your progress, but what is the right about of inflammation?
245: Maybe Fitness Doesn't Need an HQ
19 Aug 2024
Contributed by Lukas
This week we are sharing our thoughts on Crossfit, the recent incident and looking forward at changes Crossfit need to make.
Is Interval Training Superior to Steady State? Easier To Stick With?
16 Aug 2024
Contributed by Lukas
If you find running for your steady state cardio you should give this a listen.
244: HYROX, The Next Big Thing In Fitness?
12 Aug 2024
Contributed by Lukas
Jerred has signed up for a Hyrox event so this week we are talking about the event, what it is and how to train for it. We also talk about if this cou...
Is Strength Training Or Plyometrics Better For Runner?
09 Aug 2024
Contributed by Lukas
We always preach that every sport needs strenght. But what advantage do plyometics have for runners and could it even be better than traditional stren...
243: Odd Object Lifts- Gimmick or Need To Do?
05 Aug 2024
Contributed by Lukas
This week we are talking about odd object lifts. What are those you ask? these are things like kettlebells, sand bags, mace, etc. Things that require ...
Science-backed Considerations of Slight Sleep Deprivation
02 Aug 2024
Contributed by Lukas
Think you can get away with 5 hours of sleep and just tough it out?
242: What Is Our Optimal Way To Warm Up?
29 Jul 2024
Contributed by Lukas
We have been programming for a long time and while we shine the most light on our main programming, warm ups are still very important. We do have a me...
Sauna Session Benefits for Athletes & Non-Athletes: White Blood Cells & Cortisol Levels Improved
26 Jul 2024
Contributed by Lukas
Lets talk about why sauna's have gained a lot of popularity but also why many cultures have been doing this for centuries.
241: The RIGHT Way To Do Fitness With Kids, and AI Tech In Fitness
22 Jul 2024
Contributed by Lukas
this week we dig into how we feel fitness should be for kids and why a lot of parents need to back off or else they will make fitness undesiarable for...
Calculating Your Protein
19 Jul 2024
Contributed by Lukas
What is the best way to calculate how much protien you should get in a day?
240: Where Is The Fitness Industry Headed?
15 Jul 2024
Contributed by Lukas
This week we are looking back at fitness trends from 10. years ago compared to now and where the fitness industry is headed. Also our take on garage g...
Tutorial: How To Waste Money - Buy BCAAs
12 Jul 2024
Contributed by Lukas
Wonder if you should take BCAA's? Better give this episode a listen.
239: Outrunning The Grim Reaper STUDY, Elite Runners Longevity
08 Jul 2024
Contributed by Lukas
This week we are looking at those top 1% of atheltes and their longevity, specificlly anybody who has ran a sub 4 minute mile, which is surprisingly v...
238: New Program, Weight-loss Study, and Garmin Suggestions
01 Jul 2024
Contributed by Lukas
This week we are covering a good bit but most imporatly NEW CYCLE start this week. We talk a little about it here but you can also get sample programm...
What Increases Strength Endurance The Most?
28 Jun 2024
Contributed by Lukas
How can you make your muscles better for higher reps and volume?
237: Injuries! Weightlifting vs. CrossFit vs. Powerlifting vs. Strongman vs. Traditional Strength Training
24 Jun 2024
Contributed by Lukas
This week we are talking injuries! specifical what brand of resistance training produces the most injuries? Then we are sharing our experiences with e...
236 Thoughts & Tactics for Training Kids
17 Jun 2024
Contributed by Lukas
How should you get your kids into fitness? Or if they are interested how should you start with training them and working out and at what age?