Garage Gym Athlete

159: Why Sleep Can Save Your Life & How To Get It

29 Aug 2022

Contributed by Lukas

We talk about the importance of sleep a lot and we don't plan on stopping, thats how important it is. This weeks study was done on mice and tumor grow...

How Important is Individualized Hydration?

26 Aug 2022

Contributed by Lukas

Hydration is one of the most important things you should be on top of. But how individual should you make it for YOU?

3 Ways to Think About VO2 Max

24 Aug 2022

Contributed by Lukas

We get a lot of questions about Vo2 Max, so just how important is it? How much should your pay attention to it? And what factors effect it?

158: Why Strength AND Conditioning Help You Live Longer

22 Aug 2022

Contributed by Lukas

This study was a systematic review on how strength training can make you much healthier and lower your rise for cardiovascular disease, diabetes, and ...

Impact of Varying Dosages of Fish Oil on Recovery and Soreness

19 Aug 2022

Contributed by Lukas

We dont encorage a lot of supplementation, but fish oil is one we do get behind. BUT, to what end?

How To Stay Motivated In Your Garage Gym

17 Aug 2022

Contributed by Lukas

Most of us workout alone, in our garages/homes and it can be an adjustment to stay driven and motivated. 

157: What Are The Key Factors (Nutritionally) For Weight Loss?

15 Aug 2022

Contributed by Lukas

Weight loss will never not be talked about and debated. This study aimed to compare which type of bread was better for weight loss but really they wer...

What You Should Know About Rest Times

12 Aug 2022

Contributed by Lukas

We get asked a lot about rest times in our programming if they are not listed. Here is another study we have covered on how you should approach your r...

The Mindset & Approach Needed For Weight Loss

10 Aug 2022

Contributed by Lukas

Losing weight can seem like a very daunting task and overwhelming with the amount of information there is. Well Jerred is here to talk about how your ...

156: What To Do For A Warm Up To Better Perform

08 Aug 2022

Contributed by Lukas

This weeks study we take a bit of a detour and talk about the uses of foam rolling and why you should do it. Spoiler, its not to enhance performance.

Avoid Injury When Increasing Training Volume

05 Aug 2022

Contributed by Lukas

This week we are helping you to get better by not getting worse!

How To Workout.. When You JUST Don't Want To

03 Aug 2022

Contributed by Lukas

Jerred gives three tips on how to workout when you JUST dont feel like it.

155: Maintaining Explosive Power After HIIT

01 Aug 2022

Contributed by Lukas

Were always trying to test the boundaries of concurrent training and learn more. This study examines how explosive strength is immediately after a HII...

Lifting To Failure

29 Jul 2022

Contributed by Lukas

When should you be lifting to failure or leaving reps in reserve?

A Conceptual Look at Energy Systems

27 Jul 2022

Contributed by Lukas

We have broken down energy systems straining, but how should you apply them to your training? How should you attack these and distribute these in your...

154: Does Beta Alanine Actually Work?!

25 Jul 2022

Contributed by Lukas

We don't take a lot of supplements here, but we do like to dive into the research because athletes ask a lot about them. Beta alanine is marketed a lo...

Velocity Lifting - A Case for a Garage Gym Training Partner

22 Jul 2022

Contributed by Lukas

Dynamic liting is often the missing element in alot of strength programs. But how do you know when you are being dynamic and losing velocity?

How To Add Skill Practice To Your Routine

20 Jul 2022

Contributed by Lukas

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 ...

153: Get Stronger & More Explosive JUST with Glute Practice

18 Jul 2022

Contributed by Lukas

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 ...

Fat Loss - How fast is too fast?

15 Jul 2022

Contributed by Lukas

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

TOP 4 Underrated Core Exercise You NEED To Be Doing

13 Jul 2022

Contributed by Lukas

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 ...

Recast: How To Burn Fat

11 Jul 2022

Contributed by Lukas

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 o...

The Science on Knee Wraps and Knee Sleeves

08 Jul 2022

Contributed by Lukas

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

One Month Concurrent Training TEMPLATE

06 Jul 2022

Contributed by Lukas

**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...

152: How Much Volume Should You Lift While Cutting?

04 Jul 2022

Contributed by Lukas

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 whil...

Does Caloric Restriction Help With Strength?

01 Jul 2022

Contributed by Lukas

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?

TOP 4 WaysTo Increase Strict Press

29 Jun 2022

Contributed by Lukas

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 ...

151: How to STICK to a Program

27 Jun 2022

Contributed by Lukas

This week we are looking at a study on motivation, intrinsic motivation verses extrinsic an creating autonomous athletes. This is great from a coachin...

Red Meat + Fruits + Veggies = ??

24 Jun 2022

Contributed by Lukas

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

Energy Systems: Creatine Phosphate Workouts

22 Jun 2022

Contributed by Lukas

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...

New Cycle WEBINAR- Breaking Down Each Of Our Programs

20 Jun 2022

Contributed by Lukas

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. ...

What is "Clean Eating"?

17 Jun 2022

Contributed by Lukas

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 ...

Energy Systems: Programming Glycolytic Workouts

15 Jun 2022

Contributed by Lukas

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...

150: TRUTH About Intermittent Fasting & What To Know

13 Jun 2022

Contributed by Lukas

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 somewh...

How Long Should You Rest Between Sets?

10 Jun 2022

Contributed by Lukas

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

3 BEST Tips For Tracking Progress With Concurrent Training

08 Jun 2022

Contributed by Lukas

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 a...

149: How Long To Rest Between Sets? & Black Box Thinking

06 Jun 2022

Contributed by Lukas

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, Blac...

Cluster Sets!

03 Jun 2022

Contributed by Lukas

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. 

Energy Systems: Programming Aerobic Workouts

01 Jun 2022

Contributed by Lukas

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 aer...

148: Avoid Strength Plateaus & Mix It Up!

30 May 2022

Contributed by Lukas

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

Can Accessory Work Help Lagging Muscles?

27 May 2022

Contributed by Lukas

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

Top 3 Ways to MINIMIZE Interference Effect (Gain Strength & Endurance)

25 May 2022

Contributed by Lukas

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 yo...

147: Lose Fat & Gain Muscle - THE UNICORN!

23 May 2022

Contributed by Lukas

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 recomposit...

Alcohol And How It Can Affect Recovery

20 May 2022

Contributed by Lukas

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

Template: Concurrent Training (5 critical areas!)

18 May 2022

Contributed by Lukas

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

51 Health & Fitness Rules For My Son

16 May 2022

Contributed by Lukas

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

Muscle Fiber Types For Performance

13 May 2022

Contributed by Lukas

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

Our Six Pack in 5 Minute Program!

11 May 2022

Contributed by Lukas

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

146: The Importance Of Periodization Training

09 May 2022

Contributed by Lukas

Its no secret Periodization training is important when it comes to strength, but what about hypertrophy? And what about comparing linear verses non-li...

Low Dose Caffeine Effects

06 May 2022

Contributed by Lukas

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

Top 3 Tips To Avoiding Injury

04 May 2022

Contributed by Lukas

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 a...

145: Are Self-Selected Sets Better Than Pre-Selected?

02 May 2022

Contributed by Lukas

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 ...

Concurrent Training AGAIN!

29 Apr 2022

Contributed by Lukas

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

Our Biggest Issues With The Fitness Industry

27 Apr 2022

Contributed by Lukas

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...

144: Will An Internal or External Focus Lead to More Reps?

25 Apr 2022

Contributed by Lukas

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...

Deadlift Velocity

22 Apr 2022

Contributed by Lukas

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

When To Un-haul Your Gym Equipment

20 Apr 2022

Contributed by Lukas

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?

143: How Important Are Pre Workout Meals? & MURPH!

18 Apr 2022

Contributed by Lukas

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 mur...

Creatine Usage and If You Should Us It

15 Apr 2022

Contributed by Lukas

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 ...

142: Are you ACTUALLY hungry after working out?

11 Apr 2022

Contributed by Lukas

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

Intermittent Fasting and Strength/Muscle Gain

08 Apr 2022

Contributed by Lukas

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

Breathing & Bracing- Garage Gym Problems

06 Apr 2022

Contributed by Lukas

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?

141: Hot Water Immersion & The Perfect Mile

04 Apr 2022

Contributed by Lukas

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 co...

Age Ain't Nothing but a Number

01 Apr 2022

Contributed by Lukas

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 ma...

Tiers Of Home Gym Equipment

30 Mar 2022

Contributed by Lukas

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

How Our Programming Works: New Cycle Webinar

28 Mar 2022

Contributed by Lukas

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

More on Concurrent Training

25 Mar 2022

Contributed by Lukas

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

Setting Up A Your Gym: Garage Gym Problems

23 Mar 2022

Contributed by Lukas

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 ne...

140: Dieting Side Effects & How To Counter Them

21 Mar 2022

Contributed by Lukas

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....

Do Pre-Workout Meals Matter?

18 Mar 2022

Contributed by Lukas

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

Start Your Day Right With Brian Walsh

16 Mar 2022

Contributed by Lukas

Brian Walsh has been on the pocast because so its always great to catch up with athlets again. Jerred talk to him about what's new in training and tra...

139: High or Moderate Intensity Better For Fat Burning?

14 Mar 2022

Contributed by Lukas

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...

Why Your Coaches Were Wrong About Breathing

11 Mar 2022

Contributed by Lukas

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

Advice On Supplements- Garage Gym Problems

09 Mar 2022

Contributed by Lukas

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 sinc...

138: Comparing Resistance Training Effectiveness In Sexes

07 Mar 2022

Contributed by Lukas

We like getting male vs female studies because in fitness there are some pretty significant difference. Todays is pretty straight forward and on resis...

Is breakfast REALLY the most important meal of the day?

04 Mar 2022

Contributed by Lukas

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 ...

Starting A Garage Gym On A Budget- Garage Gym Problems

02 Mar 2022

Contributed by Lukas

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...

137: Are Priming Sessions Just For The Advanced Athlete?

28 Feb 2022

Contributed by Lukas

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 ...

Killing Comfort

25 Feb 2022

Contributed by Lukas

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. 

Garage Gym Problems- Need Sunlight

23 Feb 2022

Contributed by Lukas

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 ...

The Biggest Losers Short Sighted Weight Loss

21 Feb 2022

Contributed by Lukas

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...

How To Get Leaner

18 Feb 2022

Contributed by Lukas

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

Garage Gym Problems: Finding The Right Training Intensity

16 Feb 2022

Contributed by Lukas

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 alo...

135: Running: For The Brain, Enhancement Gear, & a Workout

14 Feb 2022

Contributed by Lukas

This weeks podcast is all about running. The study is how running can increase brain function and mood. The topic is on pants that can make you run fa...

Does Full Range of Motion Matter?

11 Feb 2022

Contributed by Lukas

How much does range of motion matter when it comes to strength? What about conditioning? 

The Human Program

09 Feb 2022

Contributed by Lukas

This weeks episode is about our NEW program we are launching. This program is all about getting rest while still being challenged. The strength will f...

134: Fasting Impacts In The Short & Long Term

07 Feb 2022

Contributed by Lukas

This week is a great, long terms study on fasting and fitness. This study looks at fat mass, and fat free mass and how fasting impacts these things in...

The Magic Of Tart Cherry Juice

04 Feb 2022

Contributed by Lukas

This week we are talking about one of the most simple and greatest supplements you can work into your diet. Tart cherry juice!

Garage Gym Problems: Working Out Alone

02 Feb 2022

Contributed by Lukas

Working out alone in your garage can be one of the hardest transitions for people used to working out in classes and socially. There are ways to maxim...

133: Dark Chocolate Benefits with SCIENCE

31 Jan 2022

Contributed by Lukas

Im sure it won't take any convincing to get people to eat more dark chocoalte, but incase you wanted to know, here is why dark chocolate can be very g...

WERABLES

28 Jan 2022

Contributed by Lukas

Our advice on wearables and what to look for. 

Garage Gym Problems: What Do You Do With Chatty Neighbors?

26 Jan 2022

Contributed by Lukas

We all like to workout with our garage door open or fully outside. But what do you do if you have a chatty neighbor that regularly interrupts your wor...

132: Strength Recovery Differences In Male & Females

24 Jan 2022

Contributed by Lukas

This weeks study will compare how males and females recover after doing sub max effort strength and max effort strength. Then we talk about our own re...

Hyperventilating For Gains

21 Jan 2022

Contributed by Lukas

This weeks study is on breathing and if a form of hyperventilating can help with lifting. 

Ryan "Blackbird" Caswell's Approach to Consistency & Performance

19 Jan 2022

Contributed by Lukas

This week we have Ryan Caswell back and if you are part of our community he is no stranger to you. These talk are always fun to really dive deeper int...

131: Protein For Masters Athletes & 300 Challenge Discussion

17 Jan 2022

Contributed by Lukas

This weeks study was very interesting because it addresses some popular "bro science." Do older athletes need more protein than younger? Or is that a ...

What's The Best Footwear For Squatting For You?

14 Jan 2022

Contributed by Lukas

This week we are talking about workout gear, specifically what is the best footwear to wear when squatting. This will be individual for you so check t...

Garage Gym Problems: Exercise Substitutions

12 Jan 2022

Contributed by Lukas

What do you do if your programming has an exercise you cant due for lack or equipment or something else?

130: Can Mix Grip Deadlift Lead To Injury?

10 Jan 2022

Contributed by Lukas

This weeks study looks at the asymmetry of a mixed grip deadlift at low and high weight. What can the impact be overtime and to your health? Then we t...

Compression Gear for Improved Recovery

07 Jan 2022

Contributed by Lukas

We dont always talk about gear but this is worth a listen and how to best recovery with some compressions gear.