Vigor Life Podcast

Was great to finally have Brad on the show and chat about muscle building, strength, what studies show and what coaches know. We dive into what matters in building muscle and what doesn’t, as well as what research may not have caught up with but anecdotally works. Brad Schoenfeld, PhD, is an internationally renowned fitness expert and a leading authority on muscle hypertrophy and body composition training. He is a professor of exercise science at Lehman College and has published over 300 peer-reviewed scientific papers. He is also the author of the seminal textbook, "Science and Development of Muscle Hypertrophy.”IN THIS EPISODE YOU’LL LEARN:=> What we know what works for sure when it comes to muscle building. => Is it true that metabolic stress isn’t nearly as much of a factor when it comes to building muscle (but why you should do it).=> Two things you MUST do regardless of the methods to muscle building. => The higher level of muscle building you want to pursue, the more you’ll have to pay attention to the intricacies of science in muscle building. => Why beginners shouldn’t switch up exercises nearly as much as an intermediate or advanced trainee.=> Volume vs intensity - which one is more important and why. => Volume works but an increase in volume does not increase linear in increase in muscle; which means you should do THIS.=> How much do genetics and lifestyle factors influence individual response to recovery and muscle building. => General guidelines for sets per week per muscle group and why you shouldn’t pay that much attention to it. => Training splits, frequency and volumes per muscle group - what does the science show and what is practical. => What we had wrong about rep ranges and what we know for sure you have to do if you want to build serious muscle. => Recovering from certain rep ranges and why it may make sense to not do higher reps with compound lifts. => Frequency is a more important variable when it comes to strength training then muscle building since strength is a skill.=> More than 15 reps per set is NOT glorified cardio, but here’s what it does do (and what happened in a research study).=> What Brad believes the rep range most people should use for building muscle. => Science shows there just isn’t a magical range for hypertrophy. => Can you spike hormones with shorter rest periods and whether that’s true and how it affects actual muscle building. => Why super sets are so effective and also practical and what the studies showed. => How long should you actually rest between sets and exercises for optimal muscle and strength gains. => How little it takes to maintain muscle and strength after you’ve spent years building it.=> How much does tempo and time under tension matter when it comes to training. => What does progressive overload really mean (most people got this wrong!).=> What is Brad excited about studying and researching right now and the future of fitness and performance. LINKS & RESOURCES:Brad Schoenfeld Instagram Book: The Science and Development of Muscle Hypertrophy Super Coach Mentorship Luka Hocevar YouTube Channel 

One of my closest friends and Mr. Coach and Culture is back on the pod for the 4th time—Martin Rooney. We dive into how to turn around the culture of a team, business, or family. As a proud Girl Dad, Martin shares values that helped raise four strong daughters.We also dig into his first fiction book, Blood Feud: Raising Cain.Martin is a fitness expert, entrepreneur, and founder of Training for Warriors—now in 200+ locations worldwide. A former US bobsledder, Division I track athlete, and two-time Guinness World Record holder, he’s consulted for Fortune 500s, elite military units, and NFL teams.This episode is packed with wisdom for anyone looking to lead—in business, sports, or at home.IN THIS EPISODE YOU’LL LEARN:=> Lessons from a decade of coaching track and field for his daughter’s high schools. => How the new generation of kids doesn’t care about your accolades and won’t listen if you don’t  ______ to grab their attention. => What does it mean if you have “culture vultures” and why you must instantly take these actions to change it. => Are you punishing everyone for the behavior of a few? This creates a negative culture. => The base of your culture starts with the big “T.”=> Culture never sleeps and how you can make sure that negativity doesn’t fill the space. => How Martin has influenced my culture of preparation of coaching and presenting. => The best culture leads to great communities and those can overcome great challenges and adversity. => The power of expectations and showing your family “how we do things here.” => Setting standards and how it pushes you to do things the right way, whether nutrition, training or changing diapers. => Guiding your team and family through the actions YOU take. => The power of belief and how Martin taught what one of the most powerful things you can do for your kids (and your clients).=> How I became a better speaker every year and which are the biggest lessons I learned. => Why you should hunt for skillsets at all times in your life. => Martin’s journey into becoming a fiction writer and releasing his first book. => The incredible origin story of how Martin started writing this book. => How to overcome the mental challenge of starting new from scratch and having to build something meaningful.=> Every day you’re either doing something to move your dream forward or you’re not. => The future of learning is changing and the old ways are dying- fast. How learning for coaches will look like in the future. => Martin is creating curriculum for a university, how is AI influencing learning of the future. => What Martin thinks are some dangers for the younger generation in schools. Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here. RP Hypertrophy. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount. TrainHeroic. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here.LINKS & RESOURCES:Martin Rooney website Martin Rooney Instagram Book: Blood Feud - Raising Cain Super Coach Mentorship Luka Hocevar YouTube

Jen is a kindred coaching soul and a true coach. She’s been a group trainer, American Gladiator, head coach of Biggest Loser replacing Jillian Michaels, online community builder, magazine cover model, celebrity trainer, and now a lead coach for Arnold Schwarzenegger’s Pump Club. We dive into coaching, career lessons, and fitness industry insights.She's been a go-to expert in entertainment, appearing regularly on LIVE with Kelly and Ryan, The Doctors, and Dr. Oz. Jen also serves on SHAPE Magazine’s Brain Trust and authored the bestselling Diet Right for Your Personality Type.With a background in community leadership and behavior change, her true passion is working with beginners and those who need to begin again, remaining available to people everywhere as their daily get-fit motivator.IN THIS EPISODE YOU’LL LEARN:=> The BIG difference between online and in person coaching.=> The two most important factors when it comes helping clients achieve lifelong results.=> What skills Jen learned from coaching kids that are extremely valuable when coaching adults.=> The best coaches have this skill and clients will be able to recognize it.=> What is the #1 things that leads to trust; because once you have trust you can lead your clients anywhere. => Why Jen doesn’t like doing an entertain then educate approach to social media.=> What Jen learned through the Biggest Loser that really helped her career.=> Why autonomy in coaching matters, and when the coach has to take the lead.=>  When did Jen decide to quit the industry and how WWE (wrestling) made her turn around and get back to coaching.=> What’s the biggest mistake younger coaches are making in the industry right now. => How getting away from coaching in person can lead to losing your confidence.=> The lessons from not showing up as your best every day, and why you’re not failing when you do. => The power of connecting with other coaches and going to events to build lifelong relationships and learn faster. => What changed Jen’s mind from going to get her masters degree but “learning more was a detour.”=> Why experience and being able to make things practical is a super power; THIS is how to learn it. => What led to Arnold Schwarzenegger calling Jen to coach in his Pump Club and what you can learn from it. => What are the most important principles when it comes to staying in great shape over 40.=> Why being really strict to your nutrition may be leading to more stress than its worth.=> The best Jen looked for TV is when she was the least healthy. Shout out to our sponsors! Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years & to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market, that have exactly what they say in them and they are all the highest quality ingredients (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here.RP Hypertrophy app. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount here. TrainHeroic. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground Fitness and Performance. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here: trainheroic.co/vigorlifepodcastLINKS & RESOURCES:Jen Widestrom site Jen Widestrom Instagram Super Coach Mentorship Luka Hocevar YouTube Channel 

Dr. Mike Israetel, cofounder of RP Strength with a PhD in Sport Physiology, shares insights on lifelong athleticism and effective training strategies. He discusses the importance of strength training and dietary control to enhance performance while preventing injuries. Delving into the evolving landscape of weight loss drugs, Dr. Mike highlights how these could revolutionize health and coaching. Their conversation weaves together scientific principles with personal anecdotes, offering practical tips like gradual reconditioning for returning athletes.

I wanted to do this as the 200th episode but didn’t want to mess up the flow as I was shooting some great episodes, so it got 201st place. With that being said I wanted to share the insights of what I learned since starting the podcast almost 7 years ago. I’ve had some incredible guests over the years, there’s 250 hours of eduction on the show, and I’m thinking about how to do the next 200 episodes while creating as much value as possible through being curious myself, and giving my best value to everyone that is listening. Thank you to everyone that listens to the show, I love and appreciate you! IN THIS EPISODE YOU’LL LEARN:=> Start with why, corny as it is, Simon Sinek was right. => When to pick endurance and when to pick trends. One is going to win out the majority of the time. => The #1 trait I recognize in people that will continue to succeed long term even if they have setbacks in life and business. => What lesson Frank Kern taught me over lunch 10+ years ago that helped me build an audience of over 1 million combined over different platforms=> Why your destination is not that important but THIS is!=> The mistake I regret and what I would have done differently (and what tagline I’d put on the shirt to never forget). => The biggest currency in life that is not talked about enough and that has helped me grow the podcast. => How being hated on is a gift and here’s how to turn into something powerful. => The 4-step process I use to improve day in and day out. => The principle that will help you build your body, your business, your media, your relationship and everything in between (it’s also my screensaver reminder).=> Which unknown 50 cent book should everyone read and how the title is my recommendation of what the younger generation should do.=> The Vigor Ground core value that is my guiding compass in business and the podcast. => Why first impressions matter and 3 stories of how I created a great one with the right people. => Why the leader MUST keep the highest standard. => The power of scorecards, accountability and the right people around you. => Everyone loses their way at some point, that’s why you have to have this! => What does “taste the dish” mean and how most business owners don’t do it and it’s hurting them. => Starting is not the hardest part, the “messy middle” is where people quit; here’s what to do to avoid it. => Whatever you want to get great at, get to 100 (reps) as fast as possible.Shout out to our sponsors! Live Momentous supplements. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market, that have exactly what they say in them and they are all the highest quality ingredients (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here!RP Hypertrophy app. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount!TrainHeroic training app. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground Fitness and Performance. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here: trainheroic.co/vigorlifepodcastLINKS & RESOURCES:Built To Last Gym MastermindSuper Coach Mentorship Luka's YouTube Channel 

I’ve known about Mike for 20+ years since I watched Defranco’s YouTube of him doing crazy feats in the gym. Since then he’s becoming an incredible coach and gym owner and has trained some of the most elite athletes and champions. His knowledge,  experience and wisdom are extremely valuable and we dive into all aspects of athletic development, coaching and communication. Mike is currently a Coach, Writer & Owner at Freak Strength and has been coaching for over 10+ years. He has coached levels of athletes from NFL, MLB, NBA, MLL, MLS, WWE, Rugby League, Rugby Union and Olympic Gold medalists to pre-pubescent athletes.  He has also consulted for high caliber athletes and coaches worldwide. IN THIS EPISODE YOU’LL LEARN:=> From being a training gym freak at Defranco’s Gym to becoming the director of performance, and then opening up Freak Strength - how has Mike’s philosophy around athletic training changed => Wearing different communication hats when coaching youth, college or pro athletes (this is where coaches get it wrong).=> Why training pro athletes can get buy in with high school athletes but what NOT to do.=> Two powerful experiences that shaped how Mike coached; and how Mike’s brother’s journey changed his “tough love” approach to coaching.=> The “hot chick” coaching strategy that helped Mike an “un-coachable athlete” buy into the program. => You’ll learn more from a 1,000 coaching sessions than you will from a 1,000 coaching books - why you need to get reps in. => The mistake coaches make when coaching youth athletes and how to build incredible athletes in high school.=> Being boring and “vanilla” IS the best strategy for high school athletes. => How Mike’s influences went from Ed Coan, to physical therapy, to Joe Defranco, Buddy Morris, James “The Thinker” Smith, Dan Pfaff, Cal Dietz, and how this shaped his philosophy to today. => Why “slow cooking” athlete development is the way to go when it comes to long term success. => How Mike trouble shoots what the athlete needs and why bigger, faster, stronger many times is NOT the answer. => Meeting athletes where they are and why what you believe they need and what they think they need are many times two different things (and how to make it work).=> How Mike took a different approach with NBA star Kevin Love and improved his performance and extended his career. => Why getting bigger and stronger may be the way to go with offensive linemen, but with baseball that may make them worse (how to assess specificity of the sport). => Why we don’t do online coaching for athletes and how it doesn’t match our standards for coaching (and we can’t truly assess where they are). => What it takes to become world class at coaching athletes and what won’t get you there guaranteed. => Why Mike wants to make Freak Strength free and the reason you should want to make great income in coaching. => The #1 prerequisite for becoming a successful coach (both in terms of results with clients as well as income). => The BIG differences in training elite pro athletes and high school or college athletes (why your goal for pro athletes is to make them feel and look more like themselves). => Continuing to build your toolbox to help athletes and why Mike dove into bodywork to unlock better results. => How to build your network to have more resources to help your people win (dropping the ego is key). => You MUST be curious and want to learn and have a desire to be better (as a way of being rather than a period of life). => Mike’s advice for upcoming coaches to build a successful career (which on average is shorter than an NFL career). => You’re not the start of the show and once you understand that you’ll be a better coach. => Why you may have to get better at business so that you can continue coaching forever. LINKS & RESOURCES:Mike Guadango WebsiteMike Guadango IGMike & Booker Show Luka Hocevar YouTube 

Dan Go, a health coach who specializes in helping entrepreneurs achieve lean bodies and longevity, shares invaluable insights from his journey. He discusses simplifying complexities in fitness for busy professionals, emphasizing the 'performance trifecta' for tracking results. Dan highlights the importance of tailored strategies, including the innovative 'sprint' method, for personal and business growth. He also reveals the significance of health in decision-making and shares content marketing tips to foster authentic online branding—all aimed at maximizing success.

Eric Cressey has been a friend and someone that has set the highest standard in coaching and being a pro at the highest level; and someone I have learned from and continue to learn from. I connected with him and started learning from him when I was still playing pro basketball 20+ years and flew out to Birmingham, England to attend a live event.Eric Cressey is president and co-founder of Cressey Sports Performance, with facilities located in Hudson, MA and Palm Beach Gardens, FL.A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels – from youth sports to the professional and Olympic ranks – achieve their highest levels of performance in a variety of sports.Behind Eric’s expertise, Cressey Sports Performance has rapidly established itself as a go-to high performance facility for those that come from across the country and abroad to experience CSP’s cutting-edge methods. Eric is perhaps best known for his extensive work with baseball players, with more than 100 professional players traveling to train with him each off-season.IN THIS EPISODE YOU’LL LEARN:=> When it comes to developing high school athletes, there’s the physical side and the ____ side (the 2nd one has changed dramatically and is affecting everything). => The rise of phones and social media and how it affects the athlete; and HOW to get the athletes to buy-in within the digital world.=> How to block out the noise to improve training, nutrition, sleep, and improve athlete development. => The top 2 abilities in developing the high school athlete to the college athlete, that do NOT transfer to the pro’s. => The shocking length of the window of adaptation for body composition changes in college athletes (and how that affects their programs). => How Eric’s job and what he loves to do it solving puzzles and figuring out how to improve athlete’s performance and keep them healthier, longer. => The biggest bottlenecks for high school, college, and pro athletes; they are very different and you have to approach it from this frame. => Why you should take a “compressed” athlete and change their training to regain elasticity, explosiveness, and power, as well as better ranges of motion of movement. => Why understanding “transmutation” and how long it takes the body to adapt is very important when creating training programs structured to get athletes ready for the season. =>  Not being married to specific exercises but rather to specific adaptations and how to match the exercises to the athletes (hint: are back squats, deadlifts and bench press necessary with advanced athletes). => Eric’s and Luka’s thoughts on their own training being “athletes for life” and how they have changed their workouts and training philosophy. => What Eric’s injury taught him and how it changed his training, lifestyle and realizations on what matter. => The BIG changes in professional sports that are affecting injuries, the approach to training, and how to deliver the best for your athletes (the margin for error for elite athletes is smaller than ever). => Why the younger generations are more broken than ever and a mind boggling statistic on injuries before 2021 and after 2021. => How NIL and the trade portal in college is affecting team and athlete development, injuries, and creating a team chemistry.=> Why the private sector may now have a huge advantage for training athletes in the off season.=> The 3 things that Eric looks for when it comes to interns developing into great coaches (and who they will hire). => If you don’t have this one ability it will be very difficult for you to develop as a great coach and great career in the industry. => Which types of people do well as a coach; and what do they DO that make them stand out. LINKS & RESOURCES:Eric’s website  Elite Baseball Development Podcast Eric Cressey IGLuka's YouTube

Paul Mort, a two-time UK Master Coach of The Year, shares his remarkable journey from despair to empowerment. He discusses the challenges of writing his candid book, emphasizing mental resilience and facing fears. Listeners will learn about the importance of trust, personal achievements, and simplicity in achieving their goals. Paul highlights how stepping out of comfort zones fosters growth and the critical role of a positive mindset in both personal and professional realms. His insights are infused with humor, making personal transformation relatable and achievable.

Craig Ballantyne, a renowned business coach and author, shares his journey from a struggling personal trainer to a successful entrepreneur. They delve into the paradox of discipline, discussing how it can sometimes steer you away from true life goals. Craig emphasizes the importance of prioritizing meaningful tasks and cutting out distractions. He also reflects on his family's unique experience giving birth in Mexico and the value of trust in personal and professional growth. Listeners will gain insights into fostering creativity and accountability in their pursuit of productivity.