Smart Strength Training Podcast

Andy Vincent
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  • Fitness
  • Updated Biweekly

The world of fitness can seem confusing. There are so many opinions and so much conflicting information. How do you know what's right for you? Welcome to the Smart Strength Training Podcast. A series that tries to cut through the noise to give you a no B/S approach to training, nutrition, mindset and practical tips to help you on your way to staying consistent and seeing results.

  1. 6d ago

    Meal Quality: The Energy Balance Lever - Why a Calorie Is Not Always a Calorie

    Summary: In this episode, I explore why a calorie is not always a calorie, even when two meals carry the same number on the label. I break down three factors that shape how much energy your body actually absorbs from food, the limits of the century old calorie counting system, the hidden energy cost of digesting protein, carbs, and fat, and how fibre, cooking methods, and even chewing speed change how many calories you truly extract from a meal. I show how higher-fibre diets can lower the calories absorbed from food, and why individual differences, right down to genetics and gut bacteria, mean no two people process the same meal identically. Chapters: 00:06 - Introduction to the episode: why two diets with the same calorie count can produce very different body composition results. 02:23 - Food labelling and metabolteng starches cread, and how coolie label predictee energy than thg 20% less usablond study showinncluding the almizable energy, resistant starch. 04:47 - The thermic effect of feeding, why protein costs the body far more energy to digest (20 to 30%) than fat (0 to 3%) or carbs (5 to 10%). 08:11 - Individual variability in absorption, covering fecal energy loss ranges and the AMY1 gene's link to overweight and obesity classification. 10:35 - How chewing speed affects how much energy you actually absorb from a meal. 12:56 - Wrap up and the caveat that any increase in protein or fibre intake should be made gradually to avoid GI distress. If you're ready for a personalised, evidence-based approach to strength training, head to: andyvincentpt.com to learn how we can work together.

  2. Aug 12

    Warm-up & Workout Prep Maximise Your Performance When Strength Training.

    Summary: This episode covers warm-up sets and workout prep, including a look at a research paper that's been widely shared online in a way that makes warm-ups sound pointless. I break down why that study's findings don't generalise, then walk through how to actually structure your warm-up sets based on load, experience, and rep range. The second half tackles straight sets vs. ramped sets for your working sets — when each one makes sense, and whether you really need three sets of everything. Plus: why your last warm-up rep matters more for confidence. Chapters: 00:12 – Why the "warm-ups don't work" research is misleading 04:40 – The actual study: leg press & Smith machine bench press warm-up sets 07:02 – Building a warm-up progression based on your working load 09:17 – Why your last warm-up rep matters more than your first11:41 – Straight sets vs. ramped sets: what's the difference 14:01 – The case for ramping when your goal is strength 18:44 – Do you actually need three working sets? 21:08 – Key takeaways: trial and error over one-size-fits-all

  3. Jul 29

    Training for increased bone mass - Everything you need to know

    Summary: I talk about why most bone mass is genetically fixed, what the newest research actually shows about resistance and impact training, and why the real goal is preventing falls, not only chasing bone density increases. Chapters: 00:00 – Intro: why I'm covering bone mass now 00:57 – Why 80% of your bone mass is already set by genetics and childhood 03:36 – What actually works: resistance vs. impact vs. low-impact activity 06:35 – Breaking down the Lift More study results 11:07 – Why preventing falls matters more than chasing bone density 16:04 – DEXA scans and my closing takeaway If you want to help integrate high and moderate load training, as well as jumps and plyos, into your training, check out my website for information about my online personal training: andyvincentpt.com

  4. Jul 1

    Time-Efficient Strategies & Advanced Methods Of Progression | Rest-Pause & Myo-Reps

    Summary: In this episode I talk about rest pause sets, myo-reps, and how rest period manipulation factors into progression. This is part two of my series on time-efficient and advanced training methods, following on from part one on drop sets and clusters. I cover rest pause sets, and myo-reps. Chapters: 00:33 — Intro and recap of part one (drop sets and clusters)01:30 — What rest pause sets are and how to do them04:30 — Practical application and safety considerations07:00 — How to progress rest pause sets and where to place them08:50 — Myo-reps explained (Borge Fagerli's method)12:50 — Rest period manipulation and why straight sets stay the foundation

  5. Jun 17

    Time-Efficient Strategies & Advanced Methods Of Progression | Drop Sets & Clustered Sets

    Summary: In this episode of the Smart Strength Training Podcast, I explores time-efficient strategies and advanced methods for progression, focusing on drop sets and cluster sets. I break down what drop sets actually are. Despite their popularity, the research is inconsistent and they perform on par with straight sets. I then unpack cluster training and its use. The key takeaway throughout is that straight sets should still make up around 90% of your training across the year, with these advanced methods layered selectively over the top. Chapters: 01:50 – Drop sets explained: what they are and why they're the most overhyped progression method 02:27 – How drop sets work: taking a load to failure, then stripping weight for more reps 04:47 – The honest take: research is inconsistent and drop sets are roughly equivalent to straight sets 07:10 – Practical application: exercise selection, safety, and using drop sets in the final weeks of a block 08:00 – Cluster training introduced: breaking a set into mini-sets with short intra-set rest 11:54 – Why clusters are the more useful tool: busting plateaus, managing fatigue, and learning push-ups and pull-ups If you want help with your own training, check out my website to see more information about how to work with me online: andyvincentpt.com

  6. May 20

    Fasted vs Fed Training For Women: What the Science Actually Says

    In this episode, I tackle the ongoing debate around fed versus fasted training for women, cutting through the noise to look at what the research actually says. The idea that fasted training is superior for fat loss has been around for years, based on the logic that lower blood glucose and insulin levels force the body to burn stored fat as fuel. But as I explain, fat oxidation in a single session is irrelevant when fat loss is a process that unfolds over weeks and months. Studies from 2013, 2014, and a 2025 systematic review all point to the same conclusion. There is no meaningful difference in fat loss or muscle hypertrophy outcomes between women who train fed and those who train fasted. The real question is not which state is scientifically superior, it is which one allows you to perform at your best. Some women feel better training on an empty stomach, while others need fuel to hit their numbers. My advice is simple. Track your performance, not the mechanisms. If you are hitting your lifts, progressing your runs, and feeling strong through your sessions, your current approach is working. If you are running out of steam halfway through, it is worth experimenting with your fueling. The only metric that matters is whether your strategy is helping you get better over time. Chapters: 00:00 – Introduction: why fed vs fasted training is a debated topic and how we got here 02:32 – The science behind fasted training and fat oxidation. why it sounds good but falls short 04:53 – What the research actually says on fat loss outcomes in women 06:00 – Should women worry about training fasted when building muscle 09:34 – Why personal experience matters. finding what works for your body and your schedule 13:00 – The only metric that actually matters. training performance as your guide If you want a coaching approach that is built around what actually works for your body and your goals, head to andyvincentpt.com to find out more about working with me.

  7. May 6

    How Functional Does Your Training Need To Be?

    In this episode, I tackle one of fitness's most overused buzzwords: functional training. I break down why labelling exercises as "functional" or "non-functional" is an oversimplification that can lead you away from exercises that work. Using research-backed examples, including a landmark study where frail nursing home residents improved their ability to stand simply by using the leg extension machine, I make the case that getting stronger as a general quality carries over to everyday life, regardless of which exercise you use to get there. The real question is never whether an exercise is functional, but functional for what, and for whom. From the hack squat versus the barbell back squat, to the chest press machine versus a push-up, the best exercise choice always depends on the individual's goal, experience level, and specific needs. Functional training is not a property of an exercise. It is a relationship between the exercise, the goal, and the individual. Chapters: 00:00 - Introduction and why functional training is still a hot topic 02:23 - Research evidence showing non-functional exercises improve real-life movement 04:38 - Push-up vs chest press machine. Which is actually better? 06:53 - Barbell back squat vs hack squat. More functional doesn't always mean better 09:17 - How getting stronger as a general quality carries over to everyday life 16:18 - How to structure your training and closing thoughts As a coach who works exclusively with women, if you're interested in working with me online, head to andyvincentpt.com to find out more.

  8. Apr 22

    Progressive Overload: What The Latest Research Tells Us

    Summary: Progressive overload sits at the heart of any good training programme, but it is also one of the most misunderstood concepts in fitness. In this episode I cut through the noise, revisit the fundamentals, and bring in some newer research to sharpen how you think about progression overall. From rep bands and proximity to failure, to lengthened muscle positions and connective tissue adaptation, I give you a more complete and practical picture of what it actually means to progress your training over time. 00:11 - Introduction and why progressive overload is being revisited 02:27 - The difference between true progressive overload and programming strategies 04:41 - Lengthened muscle positions and why they matter for building muscle 09:25 - Proximity to failure and how to use rep bands for sustainable progression 16:21 - Set volume as a programming strategy, not a weekly progression tool 21:04 - Neural adaptations, connective tissue lag, and why deloads make sense If you are ready to stop guessing and start training with a clear, evidence-based plan behind you, I work exclusively with women online and would love to help. Head to andyvincentpt.com to find out more.

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The world of fitness can seem confusing. There are so many opinions and so much conflicting information. How do you know what's right for you? Welcome to the Smart Strength Training Podcast. A series that tries to cut through the noise to give you a no B/S approach to training, nutrition, mindset and practical tips to help you on your way to staying consistent and seeing results.

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