Garage Gym Athlete
Episodes
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?
How Can You Get More Protein In Your Diet?
05 Oct 2022
Contributed by Lukas
We talk about how important protein is and do protein and water challenges. So how can you hit your daily protein?
Whole Eggs vs Egg Whites- One Is FAR Superior
03 Oct 2022
Contributed by Lukas
Egg whites have been popular for a long time, but should have just have been eating the whole egg the entire time?
Does Glycogen Depletion Impact Lifting?
30 Sep 2022
Contributed by Lukas
Do you workout fasted? Or have a preworkout meal?
Why Finding A Training Group Is SO Important; With Richie Boardman
28 Sep 2022
Contributed by Lukas
This week we are talking with long time athlete Richie Boardman. He tells us how his garage gym got started, why finding a training group is so import...
BEHIND THE SCENES Look At Our Concurrent Training
26 Sep 2022
Contributed by Lukas
This is a new way to do our new cycle webinar. You will get an overview on our programming, how we program, the goals of each track and even a birds e...
How Can Brain Fatigue Affect Performance
23 Sep 2022
Contributed by Lukas
If your stressful or intensive job effecting your workout perforance?
How Do We Reduce Soreness?
21 Sep 2022
Contributed by Lukas
This week the team is talking about how we reduce soreness and what we do on the days we are very sore.
162: How ibuprofen will WRECK your Gains
19 Sep 2022
Contributed by Lukas
Anti inflammatories and pain killers can only help you recover and workout more right?.... WRONG.
It All Matters: Air, Water, & Mobility
16 Sep 2022
Contributed by Lukas
How do your approach recovery?
Training For Your Worst Day With Mark Bishop
14 Sep 2022
Contributed by Lukas
Athlete interviews are back! This week we have Mark Bishop. Long time athlete first time guest and we have a lot of great things we talk about. Traini...
Fact or Fiction: Supplements to Reduce Soreness
12 Sep 2022
Contributed by Lukas
Lets talk more about supplements. Do they really help with soreness?
Curcumin Supplementation
09 Sep 2022
Contributed by Lukas
Wondering why you seem Tumric all over the place for supplmentation? does it really help with recovery?
Top 3 Secrets to Wolverine-Like Recovery
07 Sep 2022
Contributed by Lukas
Have you been looking for the SECRET to recovering after workouts? Supplements? Nutrition? We have your top 3 tips for recovery.
The Eighty Five Percent Rule For Optimal Learning & Fitness?
05 Sep 2022
Contributed by Lukas
This week we are talking about learning and failure. What is the optimal failure and stress to properly learn and grow?
Training For Longevity
02 Sep 2022
Contributed by Lukas
We want to get better and increase our performance, but the long game is more important.
How to Know When You are at Your LIMIT in a Workout
31 Aug 2022
Contributed by Lukas
Should you always give full effort every workout? Or do you need to dial it back? How sustainable is your workout program? If you have been hitting a ...