The Daily Swole

#894 - The Wonderful World of Glute Activation

17 Oct 2018

Contributed by Lukas

Why activation of the glutes is so important and explanation of why ignoring this type of training can be a recipe for disaster.

#893 - Maximize Leg Gains

16 Oct 2018

Contributed by Lukas

This week we are going to CRUSH legs, and this is the first episode of a series on how to develop your legs to the fullest. Start by thinking about al...

#892 - It's OK To Train Unique

15 Oct 2018

Contributed by Lukas

Your fitness should look different than anyone else's. You are a unique person, and with trial and error, you can hone and customize ANY fitness or nu...

#891 - Osmany Herrera

14 Oct 2018

Contributed by Lukas

Breaking down business, fitness, and life with Osmany Herrera of @StopBeingStagnant (Instagram).

#890 - You Need To Compare Yourself

13 Oct 2018

Contributed by Lukas

It is important to compare yourself but in the RIGHT way. It is so very easy to get discouraged and feel "lost" when social media is always in your fa...

#889 - How To Flex EVERYTHING

12 Oct 2018

Contributed by Lukas

To make progress from where you are OR to simply get started with your fitness, it's often about focusing on LESS, not more.

#888 - Broscience Is NOT Guilty!

11 Oct 2018

Contributed by Lukas

Most people nowadays demonize "Broscience" and the logic that has turned into fitness myths around the world. I want to address the concepts of Brosci...

#887 - Steve Ellefson

10 Oct 2018

Contributed by Lukas

Steve has lost a tremendous amount of weight since the start of his fitness journey and recently has implemented yoga and meditation to overcome back ...

#886 - Finishing Exercises FIRST

09 Oct 2018

Contributed by Lukas

When mixing up your training routine, it doesn't have to be a MASSIVE change in order to stimulate your muscles. Consistency will lead to adaptation o...

#885 - Remove The Mystery

08 Oct 2018

Contributed by Lukas

Getting results isn't complicated like the fitness industry makes it out to be. You don't need to pop pills or suck down endless powders. The answer i...

#884 - Airport People Are FAT

08 Oct 2018

Contributed by Lukas

Back from the trip and getting ready for a huge week! Topics include consistency, when to switch things up and when NOT to, and also my take on why un...

#883 - Step Back To Move Forward

07 Oct 2018

Contributed by Lukas

My last night home - Discussing the past week and the importance of this trip for me.

#882 - The Real Momma Swolio

06 Oct 2018

Contributed by Lukas

Sitting down with the real Momma Swolio to talk about my early days.

#881 - A Year In Review (With Q&A)

05 Oct 2018

Contributed by Lukas

Pausing to recall the distance covered in the past year along with more fire Q&A.

#880 - How I Started

04 Oct 2018

Contributed by Lukas

Remembering how I started training and specifically my mindset which was instrumental in my success.

#879 - Fitness Industry Rant (With Q&A)

03 Oct 2018

Contributed by Lukas

Lots of topics from individualized nutrition to a fitness industry smack-down. Q&A from Instagram story responses.

#878 - Pond Philosophy

02 Oct 2018

Contributed by Lukas

Literally went down in the woods by the pond on the property and had a major shift in emotion and feeling and just went with the flow. Amazing time sp...

#877 - Preparation Is EVERYTHING (with Q&A)

01 Oct 2018

Contributed by Lukas

Perspective from my day of travel, and why there are so many people falling short with their progress. Also some Q&A from the community.

#876 - Food Conspiracies?!?

29 Sep 2018

Contributed by Lukas

Discussing all the various food theories from Big Food and the medical community to individualized dieting and self-analysis of the best methods.

#875 - Cortisol

28 Sep 2018

Contributed by Lukas

Humans NEED cortisol to survive, so why is it such a problem when it is elevated? This episode discusses the mechanisms of cortisol release and what c...

#874 - Reduce Stress To Reduce FAT

27 Sep 2018

Contributed by Lukas

Reducing your stress is hands down one of the most effective ways to reduce body fat. In this episode, I break down what commonly leads to stress, and...

#873 - Where Does "IT" Come From?

26 Sep 2018

Contributed by Lukas

Many factors determine what your outcome is, and understanding your foundation and reasons for undertaking this journey will be the cornerstone of you...

#872 - How FAST Can You See Results?

25 Sep 2018

Contributed by Lukas

Fitness is ultimately a practice. This fact is lost on the vast majority of people in the industry and this makes it much harder to stay consistent an...

#871 - MUSCLE MONDAY - Biceps Brachii

24 Sep 2018

Contributed by Lukas

A full breakdown of the Biceps Brachii muscle group, it's origins, insertions, actions and what exercises you can use to maximize the development of t...

#870 - The Terrors of High Fructose Corn Syrup

23 Sep 2018

Contributed by Lukas

The complete breakdown of the refining process of how HFCS (High Fructose Corn Syrup) is made and all the foods that you can find this terrible produc...

#869 - Nutrition Variables

22 Sep 2018

Contributed by Lukas

There are thousands of variables when it comes to nutrition, but which is MOST important?

#868 - F*ck Your Scale

21 Sep 2018

Contributed by Lukas

How are you measuring your progress and is it helping you achieve your goals or hurting you?

#867 - Changing Your Program

20 Sep 2018

Contributed by Lukas

There are many signs that may cause you to second-guess what you're doing, but when is it officially time for you to change your program?

#866 - Full Reps VS Partial Reps

19 Sep 2018

Contributed by Lukas

All sorts of programming talk about variety, "muscle confusion", and what the body ACTUALLY needs to create a stimulus-response for maximum results.

#865 - Time Management For GAINS

18 Sep 2018

Contributed by Lukas

Amp up your gains by tweaking your "Lost time" in your day. You'll be more efficient and more healthy as a result!

#864 - MUSCLE MONDAY - Middle Deltoid

17 Sep 2018

Contributed by Lukas

Covering the proper approach to training the middle deltoid and also getting into some delicious nutrition content.

#863 - Training Split Sunday

16 Sep 2018

Contributed by Lukas

Your goals need the right training split to deliver results - Does your training split give you enough volume and attention where you body needs it mo...

#862 - Nutrient Timing

15 Sep 2018

Contributed by Lukas

Most debates about nutrient timing miss the fact that the TYPE of food comes first, before counting macros and certainly before intermittent fasting, ...

#861 - 5 Ways To Simplify Nutrition

14 Sep 2018

Contributed by Lukas

Eating healthy is really the EASIEST part of fitness. Most people make up BS excuses as to how challenging it is...but it's not.

#860 - Juice, Sauce, Natty or Not

13 Sep 2018

Contributed by Lukas

There are many scams in the fitness industry, and perhaps the biggest is the presence of anabolic steroid usage in all areas of fitness including mark...

#859 - High Rep FIRE

12 Sep 2018

Contributed by Lukas

The power of high reps is released in this episode with some key body parts that need that extra love and attention.

#858 - Casey Cochran with Fit Food Fresh

11 Sep 2018

Contributed by Lukas

Casey Cochran is one of the founders of Fit Food Fresh, a nationally top-rated (Yelp) meal delivery company that serves the greater South Florida area...

#857 - MUSCLE MONDAY - Tibialis Anterior

10 Sep 2018

Contributed by Lukas

Some general news updates and a couple thoughts on current events before diving into the Tibialis Anterior breakdown and discussion.

#856 - When You Feel Like Shit

09 Sep 2018

Contributed by Lukas

You won't feel like going to the gym EVERY day, but there are problems with listening to that voice on your shoulder that tells you not to.

#855 - ISOLATE and MAXIMIZE

08 Sep 2018

Contributed by Lukas

Discussing focused training methods in order to build muscle with more segmented splits over more broad training protocols such as upper/lower, push/p...

#854 - Resting For Gains

07 Sep 2018

Contributed by Lukas

Instead of just "resting", why not take an active approach to your recovery? This episode is about how you can and SHOULD treat your recovery as impor...

#853 - Do You Trust Your Effort?

06 Sep 2018

Contributed by Lukas

Sometimes we have to look at our effort and realize that the hard work can ONLY pay off if we stay true to the path and keep the pressure on. This was...

#852 - Pump Up Those Humps! (LEG DAY)

05 Sep 2018

Contributed by Lukas

It's time to get those humps pumping! Talking legs, glute activation, rep schemes, volume variables and some solid Q&A.

#851 - Fat Acceptance Movement

04 Sep 2018

Contributed by Lukas

This is an EXTREMELY important episode for EVERYONE.

#850 - MUSCLE MONDAY - Get Some LONG HEAD

03 Sep 2018

Contributed by Lukas

Full breakdown and discussion about building muscle, implementing yoga and psychological strategies, and dissection of the long head of the triceps br...

#849 - Headline Twunts (NEW RESEARCH STUDY)

02 Sep 2018

Contributed by Lukas

Open discussion about some "new research" that turns into headline grabbers very quickly. It is one of the foundational problems with how information ...

#848 - Open Q&Anus

01 Sep 2018

Contributed by Lukas

That's right! Open Q&Anus today for a Saturday Swole - It's just like a regular Q&A, but Papa Swolio style! Great questions and a fun episode as alway...

#847 - Carnivore Diet

31 Aug 2018

Contributed by Lukas

It is gaining popularity and is an interesting contrast to the more recent vegan trends. There are no definitive answers on the efficacy of this styl...

#846 - Waiting For Motivation

30 Aug 2018

Contributed by Lukas

Motivation is a fleeting emotion that comes and goes. Most people wait to be inspired, and they end up waiting for a LONG, LONG time. This is one of t...

#845 - Training Your ABS

29 Aug 2018

Contributed by Lukas

Abdominal training is one of the most highly targeted areas to get the "holy grail" of muscles popping out...but how is it BEST to approach training i...

#844 - Strength Or Size? (The Right Approach)

28 Aug 2018

Contributed by Lukas

Having the right approach to your training and injury prevention is essential. This episode delves into the proper mentality to have when digging into...

#843 - Muscle Monday - Rotator Cuff

27 Aug 2018

Contributed by Lukas

Full 3D breakdown of the rotator cuff muscle group and it's importance in stabilizing the shoulder and preventing acute and chronic injury.

#842 - The Weakest "Muscle" In The Body

26 Aug 2018

Contributed by Lukas

This isn't quite a muscle by anatomical standards, but VERY similar in how it needs to be trained.

#841 - Heavy Weights VS Light Weights

25 Aug 2018

Contributed by Lukas

Deciding on which to use for your particular goals depends on whether you are able to continuously learn and listen to your body. Light weights are th...

#840 - This Is Your BIGGEST Mistake

24 Aug 2018

Contributed by Lukas

This is your biggest mistake and is a massively negative influence in your life. It will affect your fitness, your mental AND physical health, and can...

#839 - You Don't Know TRAP

23 Aug 2018

Contributed by Lukas

The trapezius is a largely misunderstood muscle group and is a major reason why people end up looking like turtles or having shoulder issues. This epi...

#838 - Big FAT Excuse (Body Shaming & Fat Acceptance)

22 Aug 2018

Contributed by Lukas

Directly addressing the growing social prowess of the fat acceptance and body shaming movement which seriously needs to stop. Epic rant, discussion, a...

#837 - Conquer Your Inflammation

21 Aug 2018

Contributed by Lukas

Inflammation in the gut is a common reason for weight-loss struggles, auto-immune issues, skin conditions, mental disorders and overall wellness. If y...

#836 - MUSCLE MONDAY - CALVES (Baby Cows)

20 Aug 2018

Contributed by Lukas

3D breakdown of the calves and why mechanically they are unique in the body and some strategies on how to approach your training.

#835 - REAL TRAINING (FUNCTION)

19 Aug 2018

Contributed by Lukas

Performing exercises that actually APPLY do your daily habits, whether it is work, performance for sports, or just basic function around the house.

#834 - Why I Don't Push Supplements

18 Aug 2018

Contributed by Lukas

The supplement industry is overrun with BS and inconsistency. Even more important, is the distraction that supplementation causes for people who need ...

#833 - So You Want To Bulk??

17 Aug 2018

Contributed by Lukas

Bulking is a simple approach that takes relentless consistency and discipline - this is the main reason why so many people fail to bulk properly.

#832 - Isolation Exercises

16 Aug 2018

Contributed by Lukas

Focusing on the importance of isolation movements that will help overall strength and performance output for compound, multi-joint exercises.

#831 - Fermented Foods (SAUERKRAUT EXPOSED)

15 Aug 2018

Contributed by Lukas

Fermented foods, namely sauerkraut and how they can populate the gut biome and help re-establish balance in your body.

#830 - Cheat Meals

14 Aug 2018

Contributed by Lukas

How much do cheat meals REALLY affect your training? Is it simply a one-day thing, or could it be catastrophic to your overall results?

#829 - MUSCLE MONDAY - LATS

13 Aug 2018

Contributed by Lukas

Full 3D breakdown of the Latissimus Dorsi, discussing origins and insertions and more importantly, the actions of the muscle and how to fully engage y...

#828 - How To Change Other People

12 Aug 2018

Contributed by Lukas

How to get other people inspired to take better care of themselves. Many questions coming to my inbox about getting a spouse, parent, friend, or co-wo...

#827 - Your Forgotten Gains

11 Aug 2018

Contributed by Lukas

These muscle groups are often neglected which leads to decreased performance, poor aesthetics and overall imbalance with the body.

#826 - Oysters, We Like It RAW

10 Aug 2018

Contributed by Lukas

Health benefits of one of nature's most powerful foods - of course with the colorful commentary and some interesting social Q&A topics towards the end...

#825 - Free Your Feet! (Barefoot Shoes & Training)

09 Aug 2018

Contributed by Lukas

Barefoot training is often looked at as a "fad" when in fact it is the natural approach to how a human should move. Discussed here are proper running ...

#824 - GET HUMPING

09 Aug 2018

Contributed by Lukas

It's the mid-way point of the year...it's essentially the year's hump day. Are you making the BEST decisions you can to ensure this holiday season won...

#823 - How To Indulge Without OVER-Indulging

07 Aug 2018

Contributed by Lukas

Being on the road OR just in your normal daily travels, being prepared and moreover, understanding the implications of your decisions make a HUGE diff...

#822 - Muscle Monday (GLUTES)

06 Aug 2018

Contributed by Lukas

This episode breaks down the glute complex and why it is important as the base of the core. We also discuss the impact that having "weak" glutes can h...

#821 - Exercise Without Exercising (NUTRITION TOO)

05 Aug 2018

Contributed by Lukas

How can you exercise more all day and improve your health WITHOUT multiple gym visits? Why is it important? Also, we get into a great discussion about...

#820 - Teen Attacked For Deadlifting (NO JOKE)

04 Aug 2018

Contributed by Lukas

This video is absolutely ridiculous and was sent to me via DM for me to check out. Apparently this teenager in Montreal was essentially assaulted by a...

#819 - Push Yourself (Nutrition & Gains)

03 Aug 2018

Contributed by Lukas

Your food and progress is up to you and NO ONE else. You can't blame anyone for your preventable illnesses and diseases. The ability to make positive ...

#818 - Eat Your Food Beesh! (Nutrition Discussion)

03 Aug 2018

Contributed by Lukas

Going deep on the beef game and the FUNDAMENTALS of logical human nutrition. What do you believe in? And do those beliefs originate from propaganda or...

#817 - The Lebron James of Muscles (PEACH TRAINING)

01 Aug 2018

Contributed by Lukas

The glutes are king! If you have trouble with developing legs, or suffering from chronic back and knee problems, the glutes are likely weak and need t...

#816 - Build Your Gym Brain

31 Jul 2018

Contributed by Lukas

Don't just move like a zombie through your training. Understanding what you are doing will help you be more creative and consistent with your approach...

#815 - Muscle Monday - Pectoralis Major

30 Jul 2018

Contributed by Lukas

Scientific breakdown with 3D virtual model of the pectoralis major's origins, insertion, actions and exercises that most target this muscle. Hope you ...

#814 - Flavor Isn't Always Function (FOOD TIME)

30 Jul 2018

Contributed by Lukas

Your body searches for flavor in natural foods. It is how we have survived to get the proper nutrients for thousands of years - but what happens when ...

#813 - Saturday Swole Q&A

28 Jul 2018

Contributed by Lukas

Open Q&A but AMAZING victim rage to get the show started. This is a massive problem with people NOT getting results. Don't fall into the trap of this ...

#812 - DO YOU EVEN LIFT BRO??

28 Jul 2018

Contributed by Lukas

We had a fun time today didn't we? Everything from thongs and old man balls in the gym to someone coming into MY house and telling me how to do my sho...

#811 - Ground Up Fitness

26 Jul 2018

Contributed by Lukas

Fitness and Nutrition from the ground up - how you should approach both of these with concepts with the same mindset. More importantly, a TON of engag...

#810 - The Best Will Win

25 Jul 2018

Contributed by Lukas

Full discussion about what it takes to get shit done, covering nutrition, inflammation, discipline and more. Great success stories in the Q&A as well....

#809 - Frank Alamule

24 Jul 2018

Contributed by Lukas

Frank is no "newbie" when it comes to training. Battling through injuries and years of training he has come out the other side with an entirely new ap...

#808 - RELATIVE GAINS

23 Jul 2018

Contributed by Lukas

Measuring your progress is important to understand what you need to do to keep going. It is also important to measure your progress relative to where ...

#807 - Humans LOVE Teams

22 Jul 2018

Contributed by Lukas

Whether is the nutrition train (Vegan vs. Meat) or something more social or political (even sports), people LOVE to have their team and their support...

#806 - Swole Saturday Q&A

21 Jul 2018

Contributed by Lukas

Great Q&A session from IG Stories and of course the LIVEstream on all platforms. Nutrition, training, beard care, eating human meat and more......

#805 - You Are Who You Were (BRAIN GAINS)

20 Jul 2018

Contributed by Lukas

This hell of a mental episode is packed with philosophy, nutrition and strategic approach to fitness and life.

#804 - Sphinx Push-Up

19 Jul 2018

Contributed by Lukas

The sphnix push-up is an exercise that can be done at home OR in the gym and designed for all levels. This has been a popular exercise for the last 2...

#803 - Carlos In The House

18 Jul 2018

Contributed by Lukas

Carlos is in the crib and we discuss nutrition, philosophy and more! Great episode to sink your teeth into.

#802 - Strength IS Results

17 Jul 2018

Contributed by Lukas

Discussion of the difference between the various types of strength and why it is important to train for strength but not necessarily MAX strength. Als...

#801 - Professional Fitness Sheep

16 Jul 2018

Contributed by Lukas

The fitness industry is ripe with people just playing "follow the leader" and completely ignoring the fact that a "CPT" after your name does NOT quali...

#800 - Sacrifice For The SWOLE

15 Jul 2018

Contributed by Lukas

Great episode featuring Q&A and some inspiration for getting your grind on daily for self-improvement in fitness and your personal life.

#799 - Intermittent Fasting and Nutrient Timing

14 Jul 2018

Contributed by Lukas

There is much to be said for WHAT you are consuming rather than WHEN you are eating it. This episode covers the disparity between counting calories, d...

#798 - Aim To Achieve

13 Jul 2018

Contributed by Lukas

If you set the goals high, you are more than likely to fail, get discouraged and eventually...QUIT. Let's avoid that by restructuring our approach to ...

#797 - Inflammation From Your Food

12 Jul 2018

Contributed by Lukas

Inflammation is a defensive response to foods that are NOT meant for our bodies. There is much bio-individuality from person to person, however, ther...

#796 - Luke Kempin

11 Jul 2018

Contributed by Lukas

Luke is currently finishing up a degree in Exercise Science and moving deeper into bodybuilding. This episode includes video breakdowns of deadlift an...

#795 - Connor Collins

11 Jul 2018

Contributed by Lukas

Getting into strength training, eating to gain and some of the misconceptions around what it takes to put on strength and muscle. Tons of valuable con...