Hammer and Chisel Performance Podcast

Jon Heck

My name is Jon Heck, and I am a strength and conditioning coach and nutritionist. I am a former strength coach from Division-1 college football and the NFL. I now ruin my coaching business Hammer and Chisel Performance full time, working with all walks of life on nutrition and training. With a background in powerlifting, bodybuilding, strongman, football and coaching in different fields, I will be bringing on a wide variety of guest from all of these realms of the world of performance and the fitness industry to talk all things coaching, nutrition, training, business, and more.

  1. 4 HR AGO

    Q&A Answered: Diet Strategy, Training, Nutrition, Etc!

    Timestamps for all the questions: 00:00 intro 02:05 maintaining speed and agility 04:14 Carb cycling structure  05:39 maintain strength while dieting  07:17 lower protein as you get lighter in a cut? 08:50 machines vs free weights for size 10:55: underrated and overrated exercises  14:15 rate of weight loss in a diet 15:42 best approach for a skinny fat guy  17:08 nutrition education  19:05 direct ab training  20:45 favorite carb sources in a diet  22:55 medium length of cut/gain phases? 25:04 favorite strongman lift  25:55 how to recover after heavy session  27:32 staple supplements  29:08 important micronutrients to hit 30:42 trap exercises  31:35 how to use amino acid supplements 32:38 dealing with bad clients  33:55 best split, training approach  35:20 weight gain during a reverse diet  36:45 how should regular non competitors train  37:32 how does training change in a cut 39:37 how lean to get before bulking 40:54 peptides BPC-157, Semoralin 42:38 changing carb sources in a bulk  43:21 improving insulin resistance  44:55 when to change training approaches  46:15 72hr fasting  48:00 fruit as a primary carb source  48:50 does training change for tall people 50:18 carb cycling best for a recomp? 51:42 Maintenance phase before gain phase? 53:00 GH and size gain 53:40 I’m eating a lot, why am I not gaining? 54:22 40 calories per kilogram bodyweight goal  57:00 training split for BJJ CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

    1 hr

  2. 2 DAYS AGO

    Ep.77: Stefi Cohen, Acquitted and still the GOAT

    Stefi Cohen is one of the greatest female powerlifters of all time. She exploded onto the scene in 2016 and became an absolute icon in the fitness industry, gaining fame through her incredible strength, brand, and entrepreneurial dominance. In the last couple years she has faced extreme public scrutiny and legal allegations. In this episode, we dive into an unfiltered conversation on her life, rise to fame, training, and her side of her story. CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

    1hr 40min

  3. 31 MAR

    Ep.76: Dylan Cooper, Savage Olypic Weightlifting and Anabolics

    Dylan Cooper is a high level American weightlifter. He was a dominant junior competitor who has since moved to the dark side and ended his competitive career to instead push the boundaries of human limits as an enhanced athlete. We dive into a behind the scenes look into the life of a competitive olympic weightlifter, training for the sport, differences between USA weightlifting and other countries, and Dylan's journey into uncharted territory as an enhanced lifter   CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to the channel and follow me on IG for daily training and nutrition content

    1hr 12min

  4. 24 MAR

    Ep. 75: JP Price, 1000lb Raw Squatter

    JP Price is a former ATWR holding powerlifter and one of the strongest raw squatters of our lifetime. He was also incredibly strong within the sport of strongman, as well as owning a badass gym in Kansas City. In this episode, we talk training, talk criticisms of the sport of powerlifting as a whole, gym ownership and building a gym community and more.CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

    1hr 48min

  5. 19 MAR

    Plan Your Nutrition Into PHASES

    In this video, I dive into an important nutrition strategy for fat loss and muscle gain...planning your nutrition into set phases on planned timelines...instead of just dieting indefinitelyCHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

    21 min

  6. 17 MAR

    Ep. 74: Dylan Shannon, How to Dominate Social Media and Get Jacked Doing It

    Dylan Shannon exploded onto the scene only two years ago. He is jacked, strong, athletic and has a knack for making content out of it. In only his first year on social media, he managed to grow a 100k+ audience, tacking on another 200k in year 2. He has huge audiences on both IG and YouTube and backs it up with a great knowledge base and the full package to show for it, as a full time athlete on social media.In this episode, we talk about how this literally became a full time career for him, his keys to growth and success, how to make good content, and alot more.  @dylan_shannon CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

    1hr 24min

  7. 10 MAR

    Ep.73: Steph Mock, Female MLB Strength Coach

    Steph Mock is a professional strength and conditioning coach in Major League Baseball and one of the most respected performance coaches working in professional sports today. With a background in elite athlete development, Mock specializes in building resilient, powerful athletes through intelligent strength programming, movement quality, and long-term performance planning.Steph is also highly talented when it comes to staff building, serving in numerous leadership/administrative roles in Division-1 college sports programs.In this episode, we dive into coaching, staff building, navigating the profession, and the implications of being a female in professional sports performanceCHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

    1hr 38min

  8. 5 MAR

    How to Set your Calories and Macros: Solo Episode

    In this video, I dive into some practical guidelines for how to identify your baseline maintenance calorie intake, and then setup your calories and macros from there to target fat loss or muscle gain. This is a solo episode. Weekly guest episodes will continue to drop every Tuesday, but I will be releasing more of these solo episodes on some Thursdays, diving into nutrition and training infoCHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

    27 min
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About

My name is Jon Heck, and I am a strength and conditioning coach and nutritionist. I am a former strength coach from Division-1 college football and the NFL. I now ruin my coaching business Hammer and Chisel Performance full time, working with all walks of life on nutrition and training. With a background in powerlifting, bodybuilding, strongman, football and coaching in different fields, I will be bringing on a wide variety of guest from all of these realms of the world of performance and the fitness industry to talk all things coaching, nutrition, training, business, and more.

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