Walking your gains away?
Moving out of a fat loss phase and into a lean build for the first time has been an interesting endeavor. For a while I kept bumping my calories to no avail, stepping on the scale after 2 weeks at my “bulk” calories and finding the same weight in my first 3 jumps. I got my calories up to about 3,500 and then started wondering if maybe it would be better to just drop my NEAT (20k step avg). And it brought me back to wondering - at some point am I walking for the sole benefit of getting to eat more? I don’t mind the byproduct. But walking is time consuming. And I could probably stand to eat less and still be content.
Quad Builders with Dumbbells
What are some of the best quad exercises you can do with a set of adjustable dumbbells? I find it harder to get a stimulus on lower body without getting into the gym, but have one of my lower sessions in my home gym for adherence. I feel like I get good work in for my glutes/hams but less so for quads.
Natural Testosterone “boosters”
At the end of my last cut, I was below the reference range on my T levels. I have been maintaining/bulking for a few months now and will go back for follow up tests soon. In the interim I’ve done some research on the ‘supplements’ available and found most are trash. Are there anything’s that we can do to naturally boost T levels?
Natural Testosterone “boosters”
At the end of my last cut, I was below the reference range on my T levels. I have been maintaining/bulking for a few months now and will go back for follow up tests soon. In the interim I’ve done some research on the ‘supplements’ available and found most are trash. Are there anything’s that we can do to naturally boost T levels?
Nagging Injuries
I’ve made good progress with my strength training program with consistency over the last year. But every now and then a minor blurt will pop up and I back off weight and build back up on specific movements. Seems to work well enough, but it’s hard to make consistent progress with overloading. Double progression model in the 5-8 rep range, I’ve heard you talk about your bench training, learning the movements, I never do anything like that in my program. It’s always pushing higher. Do you find the method you use has reduced injury/wear and tear?
Progressive Overload Pace
I work in a double progression model, working up from 5 to 10 reps before bumping weight. Some of my movements have stagnated for the better part of 2 months now. Is there any merit to dropping weight and working in a higher rep range to get some momentum going? Or go in the other direction? Add some weight and have a lower rep week?
Strength Based Training on Big Compound Movements
I was wondering what the best progression is for increasing strength in big compound movements like the bench press, deadlifts, and squats? I know a lot about hypertrophy training, but have no idea what RPE, sets or reps I should be doing to progress week to week.
12wk Full-Body Program Bias
Hi! I recently joined and am excited to start the 12-week Full-Body Program. I noticed a lot of the exercises are upper body. I was wondering if you guys consider it a more balanced split, or if it really does have an emphasis on the upper body. If I were looking to have a more proportional/lower-body focused training, what split would you recommend? Thanks!
Built bar
As you guys have talked about collagen quite a bit, I'm curious your thoughts on the popular built puff bars? Not only do they use collagen but they say it's a 'proprietary blend' of whey and collagen. I'm curious if that's basically a waste, or if it still could have a place in a well-rounded diet that otherwise includes many more bioavailable protein sources?
Modifications after a broken ankle?
Hey there! I broke my ankle at the end of September (distal fibular fracture, nondisplaced) and am getting back on my feet, expecting to be healed and returning to usual low-impact work December 3rd, but no high impact (running, jumping, etc) until January or February. I was lifting and running each twice a week plus Pilates, yoga, etc. I’ll be starting Pliability for total mobility and focusing on my ankle extra as soon as I’m allowed. So sorry if this backstory was too long! BASICALLY! I was planning to start your 4D Athlete before this and am wondering how to get started now. My brain is already so fried and I’m drained just at the idea of figured out all the modifications I may need. Any input to get me started and back in the routine? Thanks, love you guys! ❤️
Shrooms & health
With some states having legalized psilocybin, and some publications out about it’s therapeutic use, I was wondering if y’all could cover any existing knowledge about how it affects fitness and health? I’m curious if there’s any research out (even preliminarily), similar to those on the effects of alcohol and weed on the body - for psilocybin and other hallucinogenics as well. Thanks!
Lifting weights & peri-menapause
Hello! Absolutely love the podcast! I'm 38 years old and have started peri-menapause. I used to me very overweight and have worked really hard to lose the weight and build muscle. I went from 200lbs to 110lbs at 5'0 then worked my way to 125lbs (15lbs muscle) over the last few years. I've maintained everything well and I love my new lifestyle. Going through this change is terrifying as I'm really afraid to lose all my progress. What are good ways to maintain everything I've worked on, while trying to adapt to this natural but hard change I'm going through. Thank you!
What can I expect in terms of glute development in a calorie deficit?
Hello, I am in a calorie deficit and plan to lose around 35 lbs. I train 3-4 per week (upper/lower split) but plan to change to full body to hit every muscle mode frequently. I'd like to focus on glutes, but I know that glute growth comes with a calorie surplus. What can I expect if I train my glutes 3-4x week with heavy weight and progressive overload while on a calorie deficit? Some growth? Thank you!
Diet during holiday season
Hey im Dylan and im currently doing well and losing weight in a calorie deficit while weight training 3 times a week. I seem to really struggle at social events where everyone else is eating fun high calorie foods. My question is how can I stay consistent without messing up at weekends and holidays? Thanks and I love the podcast
Frozen fruit and IBS
Hello! I adore you guys and your podcast. I have IBS and it get really, really hard to figure out certain foods in certain food groups I can have and not have any issues. I'm having a horrible issue with frozen fruit. I meal prep every week. And for breakfast I will do a bunch of frozen fruit and Greek yogurt. Lately I can't have most fruit without writhing on the floor in pain. I've narrowed it down to strawberries, raspberries and pineapple as to what I can eat without issues. I can't have blueberries, blackberries, peaches, apples, mango, guava, kiwi or dragon fruit... Are there any other fruits I can try? I want to have as many colors as possible and I'm at a complete loss. Thank you
Weight for full body
For each of the exercises, are you aiming to keep the weight the same through all the sets within an exercise? For example, barbell bench press says to do 4 sets of 4 reps each. Are you supposed to keep the weight the same for these 4 sets or should you increase with each?
Cardio on full body split
Hello! I am currently on a lean bulk, wanting to gain muscle especially in my legs. I’ve read that it’s best not to do cardio after lifting (especially leg day) because this can stunt muscle growth. However, I’m on full body split, and I really like it! Is there no way for me to incorporate cardio on this split? For the cardio, I’m just incline walking to get my heart rate up so that I can get the AHA recommended amount of cardio per week.
P.O.T.S Exercise Tips
Hey I’ve been working out 4x a week for the last few years regularly in the last few months I’ve been having some issues with exercise and am in the process of getting diagnosed with POTs and it seems to make it more difficult to exercise I’ve been following your full body program and was wondering if you had any suggestions that may make it easier to still make progress im going to insert a bit of information about it here ( ostural Orthostatic Tachycardia Syndrome (POTS) is a condition characterized by an excessive increase in heart rate upon standing or sitting upright. Symptoms may include: Cardiovascular: Increased heart rate (over 30 beats per minute within 10 minutes of standing), Lightheadedness or dizziness, Fainting or near-fainting, Palpitations, and Chest pain)
The science of yoga
I know yoga isn't a substitute for lifting heavy, but what are the science-backed benefits of yoga? I'm wanting to incorporate it into my routine but don't want to waste time. Can you load sufficiently to make gains in ROM and mobility with just bodyweight, as you'd do in yoga?