Lift Free And Diet Hard with Andrew Coates

Dr Pak Androulakis-Korakakis guests to talk about several popular muscle hypertrophy concepts and help sort the social media hype from the body of evidence, while dropping a lot of real world application and nuance into the discussion. This is a master class in navigating what matters for getting jacked. Dr Pak shares:-Why “strict” technique may not matter as much for muscle building.-Nuance on the “high vs low volume” camps and narratives online.-The nuance and problem with citing popular bodybuilders as anecdotes to support a training approach. -Fatigue’s role in hypertrophy training.-Does training frequency matter?-Nuance on the free weights vs machines debate for hypertrophy.-Are lengthened partials just hyper?-And much more01:04 Debunking Fitness Myths: Strict Technique vs. Cheat Reps08:16 Training Volume and Muscle Growth12:31 Low Volume Training: Myths and Realities22:48 Genetics and Realistic Expectations in Fitness26:28 Fatigue Management in Training30:56 Effective Rep Ranges for Hypertrophy31:07 The Debate on Heavy Lifting and Form33:56 Training Frequency and Muscle Building39:24 Free Weights vs. Machines44:49 Stability in Machine Use for Muscle Growth52:30 The Hype Around Lengthened PartialsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠Get the RP App at ⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at ⁠https://justbitememeals.com/⁠Use Code ANDREW for extended free trial of MacrosFirst Premium ⁠https://www.macrosfirst.com/

Andy McCloy, owner of BCI Performance and Fitness, shares his inspiring journey from self-identified misfit to a thriving gym leader. He emphasizes the philosophy of 'No plan B,' detailing how life's adversities shaped him. Andy discusses the importance of action over planning, the traits that define successful athletes, and the role of mentorship and community in achieving fitness goals. He also dives into the influence of parenting on athlete success, and how balancing career and family is vital in his life.

Tony Gentilcore is a skilled and experienced coach, and with that skill and experience comes a lot of wisdom about:-How to get people started and how to meet them where they’re at.-How to start with a general program and adjust to your injury history, goals, and preferences.-Why giving people choice in their program helps keep them engaged and consistent. -How to choose starting rep ranges and progress your lifts.-What Tony means by “developing a trainable menu”-Ways to help people stay flexible and adaptable in their training.-Why Tony feels 3 workouts a week works for most people and what rep range Tony prefers to start most people in. -Great people to follow and resources to learn from to start and progress on your fitness journey.-And much more.01:07 The Evolution of Fitness Writing06:24 Adapting Training for Beginners09:52 Effective Programming Strategies24:33 Motivating Clients and Customizing Workouts36:59 Recovering from Injury: Personal Stories and Insights38:05 The Trainable Menu: Adapting Workouts for Injuries39:37 Consistency is Key: Overcoming Obstacles41:49 Effort and Motivation: Coaching Strategies45:53 Balancing Life and Fitness: Realistic Approaches47:05 The Magic of Three: Sustainable Workout Plans58:18 Resources and Recommendations for Fitness EnthusiastsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠Get the RP App at ⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at https://justbitememeals.com/

01:08 Evolution of Fitness Information02:42 Social Media's Impact on Fitness05:58 AI in Fitness Content Creation08:57 Positives of Social Media in Fitness12:21 Negatives of Social Media in Fitness22:14 Trends and Frustrations in Fitness Content30:17 Fitness Routine Fundamentals31:15 Effective Workout Strategies33:27 Nutrition Basics34:28 Indulgences and Treats35:26 Sleep and Recovery40:22 Mental and Physical Recovery Techniques46:45 The Importance of Creativity and FictionI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠Get the RP App at ⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at https://justbitememeals.com/

Dr Susie Spirlock aka Dr Susie Squats guests to share detail and nuance about:-Why stretching doesn’t often alleviate “tight” muscles. -Why dynamic mobility drills and load work better for creating lasting improvements to mobility. -How to manage hyper mobility.-Why the old injury management protocol of Rest, Ice, Compression, and Elevation is outdated and what to do instead. -What is tendonopathy, what’s changed about our understanding, and how to manage and treat it. -Why surgery often isn’t the best intervention for injury.-And much more.Links:https://moveyourbones.myflodesk.com/traffic-light-systemhttps://www.moveyourbonespt.com/freebies01:09 Debunking Stretching Myths03:00 Dynamic vs. Static Stretching06:39 Effective Warm-Up Strategies10:14 Understanding Hypermobility and EDS15:48 Strength Training for Hypermobility23:16 Tendinopathy Explained29:17 Form, Load, and Injury Prevention31:54 Debunking RICE for Soft Tissue Injuries35:29 The New Approach: PEACE and LOVE39:51 Pain Management Without NSAIDs42:49 Rethinking Surgery for Injuries48:54 The Role of Athletes in Surgery Perception56:08 Resources and Final ThoughtsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠Get the RP App at ⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at https://justbitememeals.com/

Tom Sheppard is a strength coach and fitness writer who, beneath the rugged exterior is a thoughtful and generous soul who joins to open up about his complex mental health journey and how fitness has saved him. Tom shares:-How strength training can be a major positive for your mental health-Where fitness can creep over into addiction and serious problems-How to create guardrails against becoming too addicted-How the gym helps great self efficacy and defeat victim mindset-And much more. 03:38 The Role of the Gym in Mental Health12:49 The Importance of Self-Efficacy and Accountability20:05 Balancing Fitness and Life: Avoiding Fitness Addiction27:38 Exploring Fitness and Dieting as Socially Acceptable Eating Disorders28:00 Personal Struggles with Eating Disorders and Fitness Tracking28:16 The Anxiety of Missing a Day of Logging28:39 Realizing Unhealthy Habits and Finding Ways Out29:25 Balancing Fitness and Life: The Importance of Controlled Variance30:47 The Role of Fulfillment Outside the Gym33:08 Identifying Red Flags in Fitness Addiction35:15 The Obsession with Recovery Modalities38:14 Aligning Motivations with Actions in Fitness39:27 The Importance of Introspection in Fitness Goals42:19 Balancing Gym Goals with Life's Other Pillars47:15 Personal Journey and Career Reflections49:52 Conclusion and Final ThoughtsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠Get the RP App at ⁠⁠www.rpstrength.com/coates⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at https://justbitememeals.com/

Nick Shaw is a close friend and the CEO and co-founder of Renaissance Periodization. RP are also my first ever podcast sponsor. I’ve known Nick, his co-founder Dr Mike Israetel, and many other members of the RP team for many years, spent time with them at countless events including the Olympia weekend, and had them as guests on my podcast numerous times. I’ve attended several RP seminars, beta tested and later completed the RP Nutrition Certification, and read several of their books. So I love RP’s work and media. So I’m proud and honoured to highlight RP and the RP Hypertrophy app as a sponsor.In this episode Nick shares his thoughts on:-Planning for success in your fitness and nutrition habits.-Creating room to be flexible instead of rigid in your habits. -The best options for creating a home gym especially if you don’t have a lot of space.-Some wisdom on keeping your fitness and nutrition in check when travelling.-Details on RP’s new protein shot - Genius Shot.-And much more.02:05 The Importance of Prioritizing Fitness08:53 Creating a Structured Fitness Plan13:45 Buying Back Your Time23:56 Setting Up a Home Gym29:23 Evaluating Gym Equipment30:58 Traveling and Maintaining Fitness32:39 Nutrition Tips for Travelers33:45 Introducing Genius Shot39:55 Balancing Fitness and Flexibility45:40 Avoiding Over-Optimization45:56 The Importance of Consistency48:42 Adapting to Different Training Environments52:33 Leveraging Technology for Fitness53:50 Final Thoughts and ResourcesI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠Get the RP App at ⁠⁠www.rpstrength.com/coates⁠⁠ - use the code COATESRP

Fitness coach James Cappola, with two decades of experience and a degree in Exercise Science, dives into the dark side of the fitness industry. He discusses the issue of shaming in fitness, particularly regarding medications like Ozempic. Through his own journey, he emphasizes the power of empathy and emotional intelligence in coaching. James highlights the dangers of trending fitness fads and the misinformation spread via social media, calling for a more supportive and understanding approach within the fitness community.

Ben Mudge is a friend and a treasure. Ben shares his story of growing up with cystic fibrosis, his fears around the potential progression of the disease, and how devoting his life to his fitness and health has helped improve his quality of life. Ben shares:-How cystic fibrosis works-The catalysts for his changed outlook and effort-Why he feels “Imperfect actions beats perfect words every time”-Why he focuses on love of the process-Why peace and space are important-Details about his love of Warhammer and other things “nerd culture”-How to prioritize time for fitness and leisure passions-And much more.00:16 Meet Ben: Fitness Without Limits01:32 Living with Cystic Fibrosis06:32 The Turning Point: Hospitalization and Recovery15:09 Prioritizing Health and Lifestyle Changes28:30 Mental Health and Fitness31:36 Shooting the Book in a Day31:47 The Importance of a Friendly Image32:17 Deliberate Social Media Choices35:56 Balancing Fitness and Gaming42:29 The Joy of Warhammer44:24 Embracing Your True Self51:25 The Challenge of Modern Convenience54:31 Conclusion and Final ThoughtsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.comGet the RP App at www.rpstrength.com/coates - use the code COATESRP

Former Olympia champion Nathalia Melo tells her story of leaving Brazil with little money to her name, working and living in tough conditions, while working toward her dreams. Nathalia is pure ferocity with minimal filter and a lot of wisdom to challenge the narratives that are keeping you stuck in place. Nathalia is today’s guest and shares her thoughts on:-Overcoming self limiting beliefs and victim mindset-Why the best time to start is when your life is already busy-Why people struggle to change their stories and narratives-How she points to examples of people being successful when they claim they’re “lazy”-Why the fitness and lifestyle skills you learn in your 20’s may not be the skills you need in your 40’s and onward-How women suffer when they don’t prioritize their own health and confidence-And much more00:15 Guest Introduction: Natalia Melo00:36 Overcoming Self-Limiting Beliefs01:47 Nathalia's Journey: From Brazil to Olympia04:29 Mindset Shift: Embracing Challenges05:56 Victim Mindset vs. Taking Responsibility17:50 The Impact of Physical Health on Life22:10 Challenging Self-Perceptions25:38 Challenging Self-Perceptions of Laziness26:31 Adapting Fitness Plans to Life Stages27:02 The Myth of Waiting for the Perfect Time35:58 The Reality of Social Media Filters39:28 Navigating Aging and Cosmetic Procedures45:21 Conclusion and ResourcesI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com