#BGPerform Podcast

BGPerform
  • 5.0 (1)
  • Fitness
  • Updated Weekly

#BGPerform Influencing the highest standard of health & fitness. Creating a one stop shop for athletes and those who are just looking to get fit. This is the place where we can all grow, learn and acheive better!

  1. 4d ago

    Training For...

    The conversation covers various training programs and considerations for lifestyle clients, marathon training, and running. It includes detailed discussions on program adjustments, exercise selection, and weekly training schedules for optimal performance and injury prevention. The conversation delves into the design of athletic training programs, specifically focusing on powerlifting and Jiu-Jitsu. It explores the structure, exercises, and considerations for each program, providing valuable insights into program design for athletic training. Takeaways Program adjustments for lifestyle clients include reducing volume and adding more accessory work.Considerations for marathon training include minimizing stress on the quads and knees and incorporating low-level plyometrics.A weekly training schedule for runners should include strategic rest days and upper body training after long runs. Athletic training program design requires careful consideration of exercise selection, volume, and rest periods.Powerlifting programs should prioritize main movements like bench press, back squat, and deadlift, with a focus on percentages and rest periods.Jiu-Jitsu training programs should address isometric strength, range of motion, and specific movements to support the demands of the sport. Chapters 00:00 Introduction and Catching Up08:06 Marathon Training Program17:02 Training Adjustments and Recommendations25:42 Weekly Training Schedule43:01 Jiu-Jitsu Training and Program Design

    55 min

  2. Jun 3

    Fixing Your Training Program

    Train with me!: https://linktr.ee/bgperform The conversation begins with an introduction and podcast setup, followed by a discussion on personal training programs and the use of AI. The comparison of program volume and progression is then explored, highlighting the importance of individualized program design, movement selection, tempo, structured rest days, and recovery. The conversation delves into the importance of program design, emphasizing the need to set up for progress in the following weeks. It also explores the transition to a four-day training schedule, highlighting the considerations and adjustments required for effective training. The discussion provides valuable insights into movement patterns, volume, and progression in training programs. Takeaways Individualized program designImportance of movement selection and tempoStructured rest days and recoveryComparison of program volume and progression Program design is not just about how hard the training is, but also about setting up for progress in the following weeks.A well-thought-out training program involves a deep understanding of movement patterns, volume, and progression. Chapters 00:00 Introduction and Podcast Setup30:54 Comparison of Program Volume and Progression52:47 Transitioning to a Four-Day Training Schedule

    58 min

  3. May 27

    Personal Trainers vs. AI Part 2

    The conversation covers the vacation experiences in Puerto Rico and San Diego, highlighting the activities and experiences during the trips. Additionally, there is a detailed discussion on warm-up exercises and the structure of a workout, focusing on the upper body and lower body movements. The conversation delves into the creation of a structured workout program, emphasizing the importance of movement variety and progression. It also highlights the significance of cardio and provides a comprehensive review of the program. Takeaways Vacation experiences in Puerto Rico and San DiegoDiscussion on warm-up exercises and workout structure Structured workout programProgression and adaptationImportance of movement variety Chapters 00:00 Vacation Experiences13:01 Warm-up Exercises and Workout Structure22:57 Workout Structure and Progression43:22 Cardio and Program Review

    51 min

  4. May 13

    Personal Trainer vs. AI

    The conversation begins with an introduction to fitness progress and the challenges of bulking and gaining weight. It then transitions into a discussion about Chat GPT and AI in the fitness industry, exploring the differences between real coaches and AI-generated workout programs. The conversation concludes with an in-depth analysis of a workout program generated by Chat GPT, highlighting the concerns of volume overload and the introduction of a movement library to beginners. The conversation methodically reviewed a fitness training program, highlighting the overwhelming programming overload and the importance of consistency in training. The discussion emphasized the need for a balanced and gradual approach to programming, ensuring that beginners are not overwhelmed and can build a consistent fitness routine. Takeaways Volume OverloadMovement Library Introduction Programming OverloadImportance of Consistency Chapters 00:00 Introduction and Fitness Progress25:59 Analyzing the Workout Program56:19 Importance of Consistency

    59 min
  5. Movement Tier List

    Apr 29

    Movement Tier List

    The conversation covers a range of topics including gas station food adventures, fitness and exercise, and clothing trends and fashion. From discussing various gas station food options to ranking fitness movements and exploring clothing trends, the conversation is diverse and engaging. The conversation delves into the effectiveness and benefits of various strength training movements. From the power of pull-ups to the transferability of walking lunges, each movement is evaluated for its impact on strength, stability, and overall fitness. The discussion also highlights the differences between teaching tools and core strengthener movements, providing valuable insights into the world of strength training. The conversation covers a range of core movements, including the ab wheel and suitcase carries, highlighting their high-skill nature and benefits for sport. It also explores the versatility and rewards of the three-point row, the benefits of the hanging knee raise with elbow support as a core movement, the challenges and limitations of the front rack carry with kettlebell, and the role of the leg press as a complement to the back squat. Takeaways Gas station foodFitness movementsClothing trends Pull-ups are an alpha movementBulgarian split squat is an advanced and beneficial movementSingle leg RDL is crucial for long-term health and performancePlanks are more of a teaching tool than a core strengthenerFarmer's carry is an S-tier movement for its simplicity and effectivenessFront squat is considered overrated and less beneficial than a back squatRomanian deadlift is an S-tier movement due to its transferability and flexibility benefitsDumbbell overhead press is considered good but not great, while the barbell row is beneficial but more advanced than people thinkWalking lunges are an S-tier movement due to their transferability and effectivenessSingle leg glute bridge is not highly regarded for strength gainsAb wheel rollout is a challenging movement with potential benefits Core movements are high-skill and beneficial for sportThree-point row is a versatile and rewarding movementHanging knee raise with elbow support is a beneficial core movementFront rack carry with kettlebell is challenging and less beneficialLeg press is a good complement to the back squat Chapters 00:00 Clothing Trends and Fashion22:25 The Crucial Single Leg RDL27:55 Front Squat: Overrated or Beneficial?36:02 Walking Lunges: Transferability and Effectiveness41:07 Core Movements: Ab Wheel and Suitcase Carries53:12 Front Rack Carry with Kettlebell: Challenging and Less Beneficial

    1h 3m
  6. Conditioning, Coaching Principles and Emphasizing the Importance of Simplicity

    Apr 23

    Conditioning, Coaching Principles and Emphasizing the Importance of Simplicity

    Click the link below to check out all options to train/work with me: https://linktr.ee/bgperform The conversation covers various topics related to fitness, strength conditioning, personal training, and health and wellness. It delves into the training philosophy of Georges St. Pierre, the importance of conditioning in MMA, the role of bench press in speed improvement, squat and deadlift accessories, warm-up and training structure, training session design and rest, adaptation and training focus, and the role of coaches in personal development. Key takeaways include the importance of efficiency in training, the crucial role of conditioning in MMA, and the essential need for rest in effective training. Takeaways Efficiency in training is crucialConditioning is a key factor in MMARest is essential for effective training Chapters 00:00 The Role of Coaches in Personal Development

    21 min
  7. Stuck On An Island...

    Apr 22

    Stuck On An Island...

    Check out my link below to learn more about working with me: https://linktr.ee/bgperform Join Brandon Gallagher and Coach Gerald Hayes as they explore the ultimate home gym setup on a fictional island, discussing essential equipment, strategic choices, and humorous banter about fitness and pop culture. This episode offers practical insights for fitness enthusiasts planning their ideal workout space, even in the most remote locations.

    44 min
  8. #1 Exercise For Each Muscle

    Apr 15

    #1 Exercise For Each Muscle

    Brandon and Coach Jerry catch up on recent events and discuss fitness progress and training updates. They then dive into a discussion on their favorite muscle movements, sharing their top picks and reasons behind them. The conversation covers a range of muscle groups and training methods, including glutes, hamstrings, delts, lats, calves, core, and more. The hosts share their favorite exercises and training insights, offering valuable recommendations for listeners. They also discuss their personal experiences and memories related to basketball and training. The episode concludes with a call to action for listeners to engage with the hosts' content and coaching services. Takeaways Fitness progress and training updatesDiscussion on favorite muscle movements Insights into effective glute, hamstring, deltoid, lat, calf, core, and trap training methodsPersonal anecdotes and memories shared by the hostsPromotion of the hosts' coaching services and content Chapters 00:00 Podcast Introduction and Catching Up26:20 Glute Training32:14 Deltoid Training40:47 Calf Training47:05 Core and Traps

    52 min
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About

#BGPerform Influencing the highest standard of health & fitness. Creating a one stop shop for athletes and those who are just looking to get fit. This is the place where we can all grow, learn and acheive better!

Information

  • Creator
    BGPerform
  • Years Active
    2025 - 2026
  • Episodes
    145
  • Rating
    Explicit
  • Copyright
    © 2026 BGPerform