Fitness industry myth busting, physiology lessons and tips for personal trainers and fitness enthusiasts.
Confusing fitness terms
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 terms - words like progressive overload, protein synthesis, fatigue, lean mass, intensity, failure/training to failure, hypertrophy, water, bloating, and so on.
In this episode I try to clear up what we mean by these terms, because it has implications for understanding messages in research and social media.
Dealing with pain and injuries
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't involve training, posture, stretching and so on. I also give some practical ideas for using movement and exercise to recover from an injury.
Most of this information is inspired by and summarized really well in Greg Lehman's Pain Science Workbook.
Exercise selection and writing your own program
Here's the link to the form.
Training volume, self-efficacy, signals for muscle growth, circadian rhythm...
Answering more questions in this episode.
Training volume: why 10-20 sets per week isn't a perfect individual recommendation.
Circadian rhythm: how exposure to light, exercise, and food affects your daily physiology.
Coaching styles and self-efficacy: how hands on should you be as a coach?
Signals for muscle growth: there are several signals that converge to turn on muscle growth.
Matching training + nutrition: how calories and carbs should match your training
Programming similar movements: when do you need to think about resistance curves and why?
My website: www.luketulloch.com
My Instagram: www.instagram.com/_luketulloch
How to set better goals
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 goals and chunking
Intrinsic and extrinsic goals, and how to reinterpret an extrinsic goal
Listener Q&A - pre/post workout meals, minimising fat gain when bulking, what fat sources to eat...
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 diet after setting up protein , what should be the fat sources for completing a minimum requirements?
I was just wondering if it’s important to have both a pre and post workout meal and what the timing windows are? I train at 6am and sometimes struggle later in the day as I use so many calories up before mid morning! Is this necessary and which of the two meals is a non negotiable ?
When building is it better to gradually increase calories (vs faster) to minimise fat gain?
Podcast: How much do you need to eat to grow?
How do you recommend sugar fits into macros? Just minimise it?
My question is - please can you talk me through how to brace your core for lifts? When i tense my abs for certain exercises it feels like my lower back is hurting and I find the lift harder.
Melbourne strength culture video on bracing
If going highly over on calories in a building phase for a couple of days and body feeling terrible, what would you do? Cut back a little for a few days?