Wise Lifting with Luke Tulloch
Episodes
How to set up a training block that actually works
14 Jun 2026
Contributed by Lukas
If you've ever started a new program, run it for a week, and then found yourself wondering whether you got the setup right, this episode is for yo...
How I get my most advanced clients more progress
28 Apr 2026
Contributed by Lukas
The somewhat counterintuitive technique that's given every client I've worked with a boost - simply tighten the screws.www.luketulloch.comwww....
New volume research
23 Apr 2026
Contributed by Lukas
A new pre-print with some unique design strengths compared muscle growth from 9 sets per week to 36 sets per week with some unexpected results.www.luk...
What stress actually does to your gains
08 Apr 2026
Contributed by Lukas
This is an episode from my private podcast feed explaining exactly what the research says about stress and your progress in the gym.www.luketulloch.co...
Why are you always tired?
02 Apr 2026
Contributed by Lukas
Most people remain stuck in high-alert states and fail to activate the soothe system, which is essential for entering the parasympathetic state req...
You will always regret the path not taken
27 Mar 2026
Contributed by Lukas
Are you constantly second-guessing your training and nutrition decisions, endlessly researching to find the "perfect" plan?In this episode, ...
The effort problem
19 Mar 2026
Contributed by Lukas
Effort is a crucial aspect of training, impacting how much volume and frequency are needed. It's essentially effort over time that drives your res...
The Farmer's Framework
17 Nov 2025
Contributed by Lukas
https://www.luketulloch.com/the-farmers-framework
Drowning in advice, starving for results
13 Nov 2025
Contributed by Lukas
The perfectionistic drive that a lot of us have and this interest in science and evidence-based fitness is actually holding us back our training.Here,...
How much do you need to eat to grow muscle?
01 Oct 2025
Contributed by Lukas
A calorie surplus is probably a good idea if you want to max out your muscle growth. But how much do you need?Most people miscalculate their calorie s...
Stop pouring, start drinking
10 Sep 2025
Contributed by Lukas
Why you feel like you have unfulfilled potential
What most lifters don't know about training volume
25 Jul 2025
Contributed by Lukas
Volume is still the most polarising topic in the muscle growth world.The problem is the confidence with which each side makes their arguments.To be fr...
Beyond macros - fibre
18 Jun 2025
Contributed by Lukas
I explore why dietary fibre is the crucial next step after you've dialed in your protein, carbs, and fats.Many people track their fibre intake, bu...
NEAT - The missing piece
28 May 2025
Contributed by Lukas
Why non-exercise activity matters more for your health and physique than you think - possibly even more than training.
How Many Sets Does It Really Take to Grow?
30 Apr 2025
Contributed by Lukas
You’ve probably heard: “Just 4-6 hard sets per muscle per week is enough.”It’s a good start, but it’s only half the story.New 2024 data show...
How to shorten your workouts by 40% without losing effectiveness
23 Apr 2025
Contributed by Lukas
This episode details several methods I use in my programs to make them as time effective as possible - without compromising on gains.Get 4 free effect...
I forgot someone
16 Apr 2025
Contributed by Lukas
This one’s a bit more personal. I was ticking all the boxes-training, business, family, life- but still feeling flat. Then I realised I’d forgotte...
Exercise Selection: Most Important Factor or Overrated?
09 Apr 2025
Contributed by Lukas
I tackle the critical role of exercise selection in program design. Explore specificity for powerlifting vs. physique, the real value of variety, and ...
Injured? Don't make these mistakes
02 Apr 2025
Contributed by Lukas
Did you know that pain doesn't always mean damage? Or that your brain plays a huge role in how much you hurt? In this thought-provoking episode, I...
What you need to know about sleep
26 Mar 2025
Contributed by Lukas
Unlock better health, fitness, and mental clarity by mastering your sleep. This episode goes beyond the basics, explaining why sleep duration matters ...
Are you making these common tracking mistakes?
19 Mar 2025
Contributed by Lukas
Weighing your food and tracking your macros are not mandatory for healthy eating, but I consider it a skill every adult should learn.Unfortunately, ev...
Should you really bias the lengthened range?
06 Mar 2025
Contributed by Lukas
What's an adequate length to maximise muscle growth?Is ROM arbitrary?What's the potential role for partials?Does the resistance profile matter...
Training frequency nuances that no one talks about
26 Feb 2025
Contributed by Lukas
What's the best training split?How often should you train a muscle group?Is the best training frequency different for strength, muscle growth, fat...
Research versus practical experience
05 Feb 2025
Contributed by Lukas
I discuss the strengths and limitations of research - and practical experience. How do you know if a study is actually any good? When should you rely ...
Game-changing moments in my fitness journey
29 Jan 2025
Contributed by Lukas
Learning to cook, budgeting, being a Charles Poliquin fanboy, calisthenics training, travelling (and more)...these things all changed the course of my...
They're farming you
22 Jan 2025
Contributed by Lukas
my instagram my website
Here's what the best exercises have in common
15 Jan 2025
Contributed by Lukas
Instagram https://www.luketulloch.com
Indicators of a good workout
08 Jan 2025
Contributed by Lukas
How do you know you did enough (or too much) in a workout? Muscle soreness? The pump? Sensation? Performance? Subjective recovery? Instagram My websit...
The wrong way to set goals
01 Jan 2025
Contributed by Lukas
Most goal-setting approaches focus on the wrong things, which is why it's so common to lose the initial momentum and excitement of goal setting so qui...
Reacting to Milo's quad tier list
16 Dec 2024
Contributed by Lukas
I give my thoughts on Milo Wolf's quad exercise tier list. Instagram Sign up free for in-depth emails
Customize Your Training Frequency
11 Dec 2023
Contributed by Lukas
How often should you train a muscle group? It's a question that leads into the most important aspect of program design. Thanks for listening. Whe...
How rest between sets affects muscle growth
27 Nov 2023
Contributed by Lukas
Thanks for listening. When you're ready, here are three ways I can help you: 1. You can DM me on IG. Here's the link. 2. Get free acces...
Build muscle in half the time
13 Nov 2023
Contributed by Lukas
I'm back
How to understand research
06 Sep 2022
Contributed by Lukas
In today’s world, we have more accumulated knowledge available to us as individuals than entire generations did not so long ago. It’s great to hav...
Choosing the right exercise
29 Aug 2022
Contributed by Lukas
How does your brain choose which muscle to use during an exercise? The nervous system ‘matches’ the areas of the muscle with the best leverag...
How to Recomp
02 Aug 2022
Contributed by Lukas
The holy grail. Lose fat, build muscle at the same time. Recomping is hard, but possible. The biological processes that grow muscle and burn fat comp...
How do you know when to change exercises?
07 Jun 2022
Contributed by Lukas
Exercise selection is a rabbit hole. And once you've found your 'perfect' program - how and when do you change it? It's all about finding balance betw...
Recomping, EAAs, calisthenics and more
19 May 2022
Contributed by Lukas
I have a new instagram account: @coachluketulloch I've been answering questions on my stories and thought I'd do a podcast to go a little more in dept...
Progressive overload
09 Feb 2022
Contributed by Lukas
Forget everything else for a second. This is the one thing you MUST do if you want long term muscle growth. Progressive overload simply means trainin...
Should you train to failure?
14 Dec 2021
Contributed by Lukas
As we approach muscular failure, muscle fibre recruitment goes up. This stimulates the motor units that contain the majority of the large, highly-resp...
Confusing fitness terms
16 Nov 2021
Contributed by Lukas
One of my biggest frustrations with the fitness industry is confusing terms. Often there is a mix-up with technical definitions and colloquial use of ...
Dealing with pain and injuries
19 Oct 2021
Contributed by Lukas
I challenge some conventional wisdom around injuries and touch on the biopsychosocial model of pain. There's a lot we can do to manage pain that doesn...
Exercise selection and writing your own program
06 Oct 2021
Contributed by Lukas
Here's the link to the form. My instagram My website
Training volume, self-efficacy, signals for muscle growth, circadian rhythm...
26 Jul 2021
Contributed by Lukas
Answering more questions in this episode. -- Training volume: why 10-20 sets per week isn't a perfect individual recommendation. Circadian rhythm: how...
How to set better goals
23 Jun 2021
Contributed by Lukas
In this episode I talk about: 3 critical aspects of a habit Willpower and self-efficacy Benefits and drawbacks of habits Types of goals, breaking down...
Listener Q&A - pre/post workout meals, minimising fat gain when bulking, what fat sources to eat...
15 Jun 2021
Contributed by Lukas
Welcome to another listener Q&A. You can submit your questions at the Google form here. If someone prefers to eat more carbohydrates in his/her di...
Got a question for me? Check the description of this episode.
14 Jun 2021
Contributed by Lukas
Ask your question at the link below and I'll record an episode answering them this week. https://forms.gle/bN8WyQHH4QYogZjR9
Clearing Up Training Fatigue
10 May 2021
Contributed by Lukas
Most people have no clue what actually causes training fatigue. But it's important. It's a huge part of the training equation. If we can better unders...
Austin Current - Science of Strength Training: educate, don't belittle
08 Apr 2021
Contributed by Lukas
Austin's back and he's got a new book coming out! We talk about the process of writing the book - how it forced Austin to delay gratification, to chal...
Changing my mind on free weights vs machines, intuitive eating, weekly set volume...
08 Mar 2021
Contributed by Lukas
4 things I've changed my mind on! Join me as I talk through what changed my mind about these and how. Here's what I used to think: Nothing beats fre...
Changing my mind on juicing, carbs, push/pull ratio, and what makes a good coach
22 Feb 2021
Contributed by Lukas
4 things I've changed my mind on! Join me as I talk through what changed my mind about these and how. Plenty of research cited! I used to think... J...
Listener Q&A - health at every size, hitting protein in a deficit, periodisation...
08 Feb 2021
Contributed by Lukas
Questions answered: How do we differentiate quality research from BS? How does periodisation work? Is there any research suggesting what the optimal s...
The first step to getting results: awareness
01 Feb 2021
Contributed by Lukas
Spend 15 mins with me as I explain why awareness is the key to achieving your goals. This isn't airy-fairy stuff, it's about having an actual game pla...
Listener Q&A - micronutrition for fat loss, how to know you're gaining muscle, how to grow an online coaching business...
13 Jan 2021
Contributed by Lukas
I answer your questions! Science of Fitness 2021 is opening its doors within the week. Tap here and join the mailing list at www.luketulloch.com to le...
Meal timing - updated!
15 Dec 2020
Contributed by Lukas
In this episode I revisit meal timing and touch on some of the research showing how biological clocks can affect metabolic rate, insulin sensitivity, ...
Austin Current - mindfulness, constraints and ROI
03 Dec 2020
Contributed by Lukas
Enjoy this conversation I had with my good friend Austin Current, an online coach from the USA. Austin and I discuss being in your own head, the phasi...
Do you even need to weigh yourself?
21 Oct 2020
Contributed by Lukas
Last episode I spoke about how important it is to weigh yourself daily. But that's just IF you're going to weigh yourself in the first place. This epi...
How to measure your progress without fear of the scales
03 Oct 2020
Contributed by Lukas
In this episode, I talk about the emotional hold the scales can have, and one way to overcome it. I also talk about how you can combine different meth...
Training Volume - what you might have missed
18 Sep 2020
Contributed by Lukas
This is a solo episode where I talk about the difficulties in using studies done on training volume to work out your own individual weekly volume. tra...
David Grey - give 'em what they're missing
31 Aug 2020
Contributed by Lukas
A great chat with my mate David. He's an intelligent, passionate man who's helping people move better without excessive manual therapy and redundant b...
Soph Allen - Mindset, Mindfulness and Authenticity
25 Aug 2020
Contributed by Lukas
I had a really interesting chat with Soph about how she looks after her mental health, how important routine is for her, but most importantly how she ...
Lyndon Purcell - the new era of coaching, learning, the changing world
18 Aug 2020
Contributed by Lukas
This episode has some serious cutting edge thinking on how coaching will develop. In this episode, Lyndon and I discuss the direction of coaching in t...
Will Berkman
15 Jul 2020
Contributed by Lukas
Join Will and I as we discuss progressive overload, how we judge can gains in technical proficiency vs weight on the bar or volume done, training volu...
Concurrent training
15 Jun 2020
Contributed by Lukas
In this episode, I talk about training for endurance while maximising strength, power and muscle at the same time. www.luketulloch.com
Turns out moving to Sweden is hard...
09 Jun 2020
Contributed by Lukas
This is a just a quick update on my current travel/living situation in Europe. Nothing fitness related in this short episode! Sign up to my newsletter...
How much do you need to eat to grow?
15 May 2020
Contributed by Lukas
A calorie surplus is probably a good idea if you want to max out your muscle growth. But how much do you need? Most people miscalculate their calorie ...
Satiety index, BMI and glycemic index
16 Apr 2020
Contributed by Lukas
In this podcast, I take you through the pros and cons of each of these indices and show you how you can use them to your advantage. there's a big focu...
Will Crozier
05 Apr 2020
Contributed by Lukas
Will is one of Australia's strongest powerlifters and an online coach. He prides himself on his aptitude to research and understanding the lifting sty...
Guided meditation - 15 minutes
02 Apr 2020
Contributed by Lukas
This is a guided meditation based on the UCLA Health guided meditations (https://www.uclahealth.org/marc/mindful-meditations, All meditations by MARC'...
Making the most of the COVID-19 situation
19 Mar 2020
Contributed by Lukas
The episode I didn't want to make. What diet, training and lifestyle practices can we use to best avoid getting sick? What do you do if you can't trai...
Logical Fallacies
02 Mar 2020
Contributed by Lukas
Want to boost your bullshit detector in under half an hour? Recently, there was a study done comparing squats with hip thrusts for their effects on gl...
No More Faking It
19 Feb 2020
Contributed by Lukas
Forget “fake it til you make it”. The new currency of trust is authenticity. Read the blog post Stockholm Seminar Science of Fitness Mailing List ...
Jordan Shallow
06 Feb 2020
Contributed by Lukas
So grateful to have this guy as a friend. Smart, articulate, genuine and passionate. It all comes through on this episode. Let us know what you think!...
Eugene Teo
30 Jan 2020
Contributed by Lukas
Eugene: @coacheugeneteo https://ganbarumethod.com/ Luke: @_luketulloch luketulloch.com
Jamie Smith
26 Jan 2020
Contributed by Lukas
Jamie is a strength coach and owner of Melbourne strength Culture. Jamie: j.smith.culture --- Melbourne Strength Culture Luke: @_luketulloch --- luket...
Ben Pakulski
19 Jan 2020
Contributed by Lukas
Ben: @bpakfitness https://www.muscleintelligence.com/camps/ Luke: @_luketulloch https://www.luketulloch.com/
Energy cost of exercise
05 Jan 2020
Contributed by Lukas
How do we know how many calories we use during exercise? Can we use heart rate to work it out? What about your Fitbit or cardio equipment - can they t...
Year in review
26 Dec 2019
Contributed by Lukas
I chat about the year and ramble on about some philosophy and things I've learned this year. @_luketulloch Science of Fitness
Holiday eating tips
23 Dec 2019
Contributed by Lukas
These are some things I do when I have a big event coming up and I know there will be a lot of tasty food. The gist of the video is to plan ahead by s...
Potential deficiencies in plant-based diets
18 Dec 2019
Contributed by Lukas
Systems In Synergy - Sydney, Jan 25-26 Blog post on creatine Blog post on vegan diet deficiencies www.luketulloch.com
NEAT
05 Dec 2019
Contributed by Lukas
Listen to learn how your physical activity changes in response to a calorie surplus or a deficit. This is by far the most variable part of total daily...
How many calories does weight lifting burn?
26 Nov 2019
Contributed by Lukas
Lifting weights is tough! But while it's fatiguing, it probably doesn't burn as many calories as you think. Research has been used to work out exactly...
How does muscle memory work for bodybuilding?
19 Nov 2019
Contributed by Lukas
Is muscle memory real? There's a legit biological explanation for why we seem to gain size and strength back super fast after a training layoff.  ...
Sleep and Muscle Growth
13 Nov 2019
Contributed by Lukas
According to studies, sleep is a sure-fire path to building more muscle and preventing muscle loss during a diet. It enhances recovery and improves pe...
10 Simple Healthy Lifestyle Tips For Everyone
10 Nov 2019
Contributed by Lukas
From my experience as a coach, these are the top 10 tips I can give you to improve your overall health. Whether you’re a man, a woman, an athlete or...
Everything you need to know about diet breaks and refeeds
04 Nov 2019
Contributed by Lukas
Read the accompanying blog post: https://www.luketulloch.com/blog/diet-breaks-refeeds Watch the video: https://www.youtube.com/watch?v=Uc9uEDY9I6o A d...
21 - Communicating in the fitness industry
28 Oct 2019
Contributed by Lukas
Social media sucks for communicating science effectively, and it's down to the users. We need to do better. I'm a bit off the cuff on this one - am I ...
20 - Fatigue Masks Fitness
20 Oct 2019
Contributed by Lukas
https://www.luketulloch.com/blog/fatigue-masks-fitness This is probably the answer if you've plateaued.
19 - How Muscle Grows
11 Oct 2019
Contributed by Lukas
In this episode, I talk through the mechanisms of muscle growth and how this might affect how we program for hypertrophy. Inquire about online coachin...
18 - Nutrient Timing
29 Sep 2019
Contributed by Lukas
How many meals per day should you eat? Is it different for muscle gain and fat loss? What about fasting? What should you eat before and after training...
17 - How Learning Can Improve your Lifting
16 Sep 2019
Contributed by Lukas
www.luketulloch.com/membership @_luketulloch
16 - Changing My Mind
08 Sep 2019
Contributed by Lukas
Some things I've changed my mind on over the years. @_luketulloch www.luketulloch.com/membership
15 - Budgeting and Health
01 Sep 2019
Contributed by Lukas
What can budgeting and financial independence teach us about our health and fitness goals? www.luketulloch.com/membership @_luketulloch
14 - Hormone Basics
26 Aug 2019
Contributed by Lukas
In this episode, I try to give some background behind how hormones work to further our understanding of how complex the system is. www.luketulloch.com...
13 - Micronutrition and food choices
13 Aug 2019
Contributed by Lukas
Moving beyond macros and energy balance - how should we think about the types of foods we eat? @_luketulloch Fitness Fundamentals now ava...
12 - Eating For Muscle Gain
04 Aug 2019
Contributed by Lukas
Some simple tips for eating in a surplus for gaining muscle. @_luketulloch www.luketulloch.com/membership
11 - Dieting Tips
27 Jul 2019
Contributed by Lukas
I go over some simple dieting tips to make life a bit easier in a deficit. I also touch on some tips for sticking to a surplus and minimising fat gain...
10 - Energy and ATP
21 Jul 2019
Contributed by Lukas
@_luketulloch www.luketulloch.com/membership A little more advanced on this one, and a bit of a longer one. I talk abou...
09 - Training Intensity
13 Jul 2019
Contributed by Lukas
I discuss intensity of load and intensity of effort. @_luketulloch www.luketulloch.com/membership
08 - Refeeds and Diet Breaks
03 Feb 2019
Contributed by Lukas
@_luketulloch www.luketulloch.com/membership