Garage Gym Athlete

Choosing Your Own Weight Can Lead to Greater Strength

01 Sep 2023

Contributed by Lukas

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

195: DEEP Dive: Blood Lactate Testing & Zone 2

28 Aug 2023

Contributed by Lukas

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 fin...

TRUTH About Burning Calories - Age & Sex Don't Matter

25 Aug 2023

Contributed by Lukas

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

194: Concurrent Training Vs. Hybrid Athlete: Whats the difference?

21 Aug 2023

Contributed by Lukas

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?

Can Tracking food Cause an Eating Disorder

18 Aug 2023

Contributed by Lukas

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

193: The Science Behind Taking a Week Off (Deloading)

14 Aug 2023

Contributed by Lukas

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...

Hydration and Supplementation - Fueling Series Part 3 of 3

11 Aug 2023

Contributed by Lukas

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

192: How to Calculate and Program Zone 2 Training

07 Aug 2023

Contributed by Lukas

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 ...

Protein & Fat - Weekend Warrior Fueling Series Part 2 of 3

04 Aug 2023

Contributed by Lukas

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

191: SAFETY in the Garage Gym

31 Jul 2023

Contributed by Lukas

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 acci...

Carbohydrates - Weekend Warrior Fueling Series Part 1 of 3

28 Jul 2023

Contributed by Lukas

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

190: Can Micro-dosing Strength Training Improve Performance?

24 Jul 2023

Contributed by Lukas

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 ...

Probiotics & It's Effect On Gym Gains

21 Jul 2023

Contributed by Lukas

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

189: Can you gain muscle on a calisthenics program?

17 Jul 2023

Contributed by Lukas

You can most definitely get stronger with doing calisthenics. Increasing your reps, your time under tension (tempo) and dynamic efforts will get you s...

What Is The Minimum Effective Dose For Lifters?

14 Jul 2023

Contributed by Lukas

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 endura...

The BEST Wearable for the Garage Gym Athlete

10 Jul 2023

Contributed by Lukas

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 ex...

Is Tryptophan-rich Protein Best For Recovery?

07 Jul 2023

Contributed by Lukas

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

Review: Peter Attia's Fitness Protocol from OUTLIVE

03 Jul 2023

Contributed by Lukas

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 ...

Visualizing Training Increases Performance

30 Jun 2023

Contributed by Lukas

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

The Programming for Sub-6 Minute Miles and 30 Strict Pull Ups

26 Jun 2023

Contributed by Lukas

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 ...

Everything You Need To Know About Tempo Lifting

23 Jun 2023

Contributed by Lukas

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

I Can't Wait To Be Patient with Dr. Rob Bell

19 Jun 2023

Contributed by Lukas

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

Strength & Conditioning Reduces Risk Of Covid

16 Jun 2023

Contributed by Lukas

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...

188: Mental Fatigue On Strength & The WHEEL OF PAIN

12 Jun 2023

Contributed by Lukas

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 o...

Science Says Don't Try So Hard...

09 Jun 2023

Contributed by Lukas

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

187: Creatine for Endurance, Our Favorite Garage Gym Purchases, and Increasing HRV by 36%

05 Jun 2023

Contributed by Lukas

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 equ...

Concurrent Training for Mental Health

02 Jun 2023

Contributed by Lukas

How can concurrent training help your mental health?

186: How to Shut Your Brain Off and "Just Do It" (It's Not What You Think)

29 May 2023

Contributed by Lukas

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

Fuel For Workouts

26 May 2023

Contributed by Lukas

How do you fuel your workouts? Strength? Cardio?

185: Nutritional Considerations During Injury or Decreased Training Volume

22 May 2023

Contributed by Lukas

In this episode, Jerred discusses the consideration for your nutrition during injury. This includes, protein recommendations, total caloric amounts, s...

Diet Changes that Lower Testosterone

19 May 2023

Contributed by Lukas

How can your diet and making changes effect your testostrone. 

184: Should Vegan Protein Be Treated Equally With Whey?

15 May 2023

Contributed by Lukas

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 t...

The Science of Social Media and Clamping Your Mouth Shut

12 May 2023

Contributed by Lukas

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

Finding Accountability & A Community With Luis Garcia

08 May 2023

Contributed by Lukas

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

Change Your End Weight Loss Goal To A Checkpoint

05 May 2023

Contributed by Lukas

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

183: Are carbs GOOD or BAD!?!?

01 May 2023

Contributed by Lukas

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...

Flexibility In Training Can Help Your Progress

28 Apr 2023

Contributed by Lukas

How can being mobile improve your performance and even strength?

181: Is Cold Immersion The BEST For Recovery?

24 Apr 2023

Contributed by Lukas

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 inclu...

Perfectionism and Heat Acclimation Strategies

21 Apr 2023

Contributed by Lukas

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

6 Ways to Gain Muscle without Breaking Your Body

17 Apr 2023

Contributed by Lukas

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 s...

Pre Exercise Music Can Increase Power and Velocity

14 Apr 2023

Contributed by Lukas

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

180: Pump Up The BEETS!

10 Apr 2023

Contributed by Lukas

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 ...

Good Habits Are Most Important For Nutrition

07 Apr 2023

Contributed by Lukas

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. 

179: How to Maintain Muscle Mass During Weight Loss (and why you should!)

03 Apr 2023

Contributed by Lukas

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 a...

Don't Focus On Meal Timing & Frequency

31 Mar 2023

Contributed by Lukas

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 ...

Starting a Home Gym & Doing What Drives You With Paul Mollema

27 Mar 2023

Contributed by Lukas

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 h...

Interference Effect At Different Fitness Levels

24 Mar 2023

Contributed by Lukas

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

178: Inflammation, Too Much Or Not Enough, What's The Right Dose?

20 Mar 2023

Contributed by Lukas

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 at...

Pushing Your Limits with Tim Harper

13 Mar 2023

Contributed by Lukas

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 ...

Strength Training For Vegans is Not That Simple

10 Mar 2023

Contributed by Lukas

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

Garage Gym Basics

06 Mar 2023

Contributed by Lukas

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 e...

How Allergy Meds Are Blocking Your Exercise Response

03 Mar 2023

Contributed by Lukas

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...

177: Is Interval Training Superior to Steady State Easier To Stick With?

27 Feb 2023

Contributed by Lukas

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. Thi...

A Nail In the Coffin for Keto?

24 Feb 2023

Contributed by Lukas

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

The Truth About Fat Burning & Fat Loss

20 Feb 2023

Contributed by Lukas

Unlock the truth about fat loss! Learn all the scientifically-backed facts and tips to effective, sustainable fat loss with this exclusive presentatio...

Stretching to Increase Performance

17 Feb 2023

Contributed by Lukas

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

176: Is Strength Training Or Plyometrics Better For Runner?

13 Feb 2023

Contributed by Lukas

This weeks study we are diving into running and what other training will help improve your running economy. The meta analysis we cover compares streng...

Why We Do Cluster Sets

10 Feb 2023

Contributed by Lukas

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

How to Get Stronger: Strength Continuum, Strength Methods, and Prilepin's Chart

06 Feb 2023

Contributed by Lukas

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. Wheth...

Skipping Breakfast & Working out?

03 Feb 2023

Contributed by Lukas

Should you skip breakast and workout fasted?

175: Sleep 5 hours per night and still workout? Science-backed Considerations of Slight Sleep Deprivation

30 Jan 2023

Contributed by Lukas

In this episode, we cover a study that investigated the effect of nine nights of moderate sleep restriction on performance, hormonal responses and per...

Does CBD Oil Reduce Soreness and Inflammation?

27 Jan 2023

Contributed by Lukas

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

What a Well-Rounded Program Looks Like

23 Jan 2023

Contributed by Lukas

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 st...

Eccentric Training vs Concentric Training

20 Jan 2023

Contributed by Lukas

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

The Real Reason to Take on Hard Physical Challenges - Interview with Graham Dessert

16 Jan 2023

Contributed by Lukas

In this episode, I sit with Graham Dessert, a seasoned athlete, and adventurer, to discuss the real reasons why people take on hard physical challenge...

174: Sauna Session Benefits for Athletes & Non-Athletes: White Blood Cells & Cortisol Levels Improved

09 Jan 2023

Contributed by Lukas

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 ...

Should Velocity Determine Your Volume?

06 Jan 2023

Contributed by Lukas

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

Setting Goals in 2023 Through the Lens of the Self Determination Theory

02 Jan 2023

Contributed by Lukas

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...

Should Velocity Determine Your Volume?

30 Dec 2022

Contributed by Lukas

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

Daily Over Decades, New Training Cycle, and Plans for 2023

26 Dec 2022

Contributed by Lukas

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

How Much Does Bar Position Matter on the Squat?

23 Dec 2022

Contributed by Lukas

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. 

173: Can Hydrogen Water Increase Performance?

19 Dec 2022

Contributed by Lukas

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 e...

Science Says Your Phone is Making You Fat

16 Dec 2022

Contributed by Lukas

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

172: Calculating Your Protein & Review of Limitless with Chris Hemsworth

12 Dec 2022

Contributed by Lukas

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...

Do Your Genes Effect Caffeine Response?

09 Dec 2022

Contributed by Lukas

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

171: Tutorial: How to Waste Money - Buy BCAAs (+ LIVER KING!!)

05 Dec 2022

Contributed by Lukas

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 ...

How Strength Training Improves Hypertrophy

02 Dec 2022

Contributed by Lukas

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

11 Ways to Stay Motivated (when you just aren't motivated)

28 Nov 2022

Contributed by Lukas

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

Does Vegan Protein Effect Your Gains?

25 Nov 2022

Contributed by Lukas

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

170: What Increases Strength Endurance The Most?

21 Nov 2022

Contributed by Lukas

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...

To Failure or Not to Failure, That is the Question

18 Nov 2022

Contributed by Lukas

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

169: How Does Pre Training Cardio Impact Muscle Growth?

14 Nov 2022

Contributed by Lukas

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...

Carb Rinsing For Strength

11 Nov 2022

Contributed by Lukas

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

How We Fuel For Workouts

09 Nov 2022

Contributed by Lukas

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

168: Flexible Training Based On HRV GREAT For Endurance

07 Nov 2022

Contributed by Lukas

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...

Can Self Compassion Aid Your Progress?

04 Nov 2022

Contributed by Lukas

Somethign to reflect on today, more mindset and preformance. 

Weekly Team Updates!

03 Nov 2022

Contributed by Lukas

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

From Body Building To Concurrent Training With Travis Nix

02 Nov 2022

Contributed by Lukas

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 func...

167: Is More or Less Rest Better For Hypertrophy?

31 Oct 2022

Contributed by Lukas

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

Impact of Sleep Duration on Performance

28 Oct 2022

Contributed by Lukas

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

UPDATES From The Team!

27 Oct 2022

Contributed by Lukas

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...

Health Fads You Should AVOID

26 Oct 2022

Contributed by Lukas

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

166: Why Breaks From Training INCREASE Your Gains

24 Oct 2022

Contributed by Lukas

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 aft...

Prescribing Weights For Novice Lifters And Our Tips

21 Oct 2022

Contributed by Lukas

How should you prescribe weight to those new to lifting?

Being Humble To Suck With Amy Lyman

19 Oct 2022

Contributed by Lukas

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, ...

165: Are You Properly Fueling For Your Workout?

17 Oct 2022

Contributed by Lukas

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 impac...

How Body Fat Impacts Immune Response

14 Oct 2022

Contributed by Lukas

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

Making The Right Changes With Tyler Robertson

12 Oct 2022

Contributed by Lukas

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 t...

164: Baseless Claims and Pseudoscience in Health and Wellness

10 Oct 2022

Contributed by Lukas

This week we are doing somethign different and going over a peer reviewed opinion paper but this made for a very good discussion. How misinformation a...

Nitric Oxide on Strength

07 Oct 2022

Contributed by Lukas

How does nitric oxide effect strength?