Lift Free And Diet Hard with Andrew Coates

Matt Wenning is a rare combination of high level education (Masters Degree in Biomechanics) and high level competition success (3x World Champion powerlifter and multiple record holder). Matt joins me to share his thoughts on:-Biomechanics, specifically practical and tactical nuance, and underrated ideas he feels aren’t utilized often enough-Why he feels variety is important but how to apply variety-Why experienced lifters may benefit from thoughtful variety in their programming and why newer lifters benefit more from more time focusing on consistent skills-How to train for power and explosiveness-How to get strong-How to develop grit and mental toughness-And much more02:35 The Importance of Gym Environment06:22 Biomechanics and Training Variety13:12 Strength Training and Injury Prevention23:15 Plyometrics and Practical Applications28:44 Concerns About Long-Term Athletic Performance29:02 The Reality of Genetic Gifts in Fitness29:32 The Importance of Patience in Strength Training30:09 Practical Tips for Everyday Strength30:33 Stress Management for Firefighters31:12 The Role of Recovery in Strength Training32:29 Understanding Muscle and Strength Development38:25 The Importance of Exercise Variation41:40 Mental Toughness and Physical Limits47:21 Developing Grit and ConsistencyI’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/

Dr. Caleb Burgess is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss:-How being an overall healthier person means you typically have less pain and recover from injury better-How repetitive movements and sustained postures may lead to injury risk-Why slouched positions aren’t inherently risky for injury, but lack of variety of movement may be -If exercise technique has any relationship with pain-If it’s ok to play up the placebo effect of some treatments if someone feels better-And much more00:57 The Overestimation of Specific Treatments01:32 Holistic Health and Pain Management03:24 The Role of Lifestyle in Recovery03:50 Belief and Placebo in Therapy09:09 Challenges in Patient Beliefs and Expectations12:57 The Power of Placebo and Ethical Considerations19:39 The Importance of Movement and Posture27:08 Understanding the Construction Worker's Physical Demands28:31 The Importance of Load Management29:58 The Cup Analogy for Capacity Building31:24 Personal Anecdotes on Physical Training33:06 Does Exercise Technique Matter?43:11 Factors Influencing Pain Beyond Physical Activity47:54 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.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/

Brad Schoenfeld, PhD, a leading researcher in muscle hypertrophy and author, joins to debunk common muscle-building myths. He discusses how varying rep ranges can effectively build muscle, challenging the classic 8-12 reps notion. Insights on fatigue’s role in muscle growth and the importance of individual training tailored to each person's response are revealed. Brad highlights muscle memory and genetic factors, including gender differences in training recovery and the nuances of tempo in resistance training, making this a must-listen for fitness enthusiasts.

In this engaging discussion, Joel Jamieson, a performance conditioning expert and founder of Morpheus, delves into the ideal interplay of strength training and cardio for longevity. He emphasizes how too much strength training can hinder health, while cardio plays a key role in disease prevention. Jamieson explores the significance of VO2 max, heart rate variability, and the importance of social connections in overall wellness. He shares holistic strategies for managing stress and recovery, highlighting that balance is crucial for a long, healthy life.

Aram Grigorian is a dear friend and one of the most generous and selfless professionals in the industry. Aram joins me to share his thoughts on:-Why he thinks people would benefit from tracking their nutrition (there’s a lot of nuance here).-Why people are often resistant to tracking.-Self limiting beliefs.-How fashion magazines, social media, and even your mom’s language and actions messed up your body image and relationship with food.-Why creating time to cook is a major obstacle for many people.-How to be empowering and empathic.-Having tough conversations with aging parents about their lifestyle behaviours.-And much more.01:00 The Importance of Nutrition Tracking04:48 Challenges and Misconceptions About Tracking14:56 Practical Tips for Food Tracking22:38 Changing Narratives and Overcoming Beliefs27:48 Challenging Beliefs and Routines28:56 The Disempowerment in the Industry30:28 Empathetic Empowerment31:34 Critique of Performative Empathy32:07 Personal Stories and Parental Influence34:39 The Impact of Diet Culture36:10 Navigating Misinformation and Personal Responsibility39:03 Coaching Women and Body Image40:25 The Role of Strength Training44:08 The Complexity of Individual Health45:31 Empathy and Realistic Goals in Fitness51:02 Concluding Thoughts and Future PlansI’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/

Jason Brown is one of the industry’s leading authorities on programming for strength, cardiovascular health, and making it all fit optimally into a busy life. Jason breaks down a masterclass in making strength and cardio work within your busy life so you don’t need to live in a gym 6 days a week and shares thoughts on:-How much strength training and cardio you need. -Why you probably don’t need more than 3 days in the gym. -How zone 2 cardio helps with muscle growth.-How people usually aren’t doing the right things for their health. -Tactics to manage fatigue.-Tactics for getting more steps.-Why making a intentional effort matters in a convenient world. -How to shift out of fight or flight mode.-And much more.01:04 Diving into Strength Training Frequency05:02 Designing Programs for Busy Individuals06:59 The Importance of Recovery and Stress Management10:28 Incorporating Aerobic Training16:28 Tracking Progress and Daily Activity25:18 Effective Two-Day Workout Plans29:52 Home Gym Strategies and Exercise Pairings30:32 Challenges of Training in Commercial Gyms30:52 Full Body Training Strategies32:21 Online Training and Program Adaptations34:36 The Importance of Zone Two Cardio38:21 Social Media and Fitness Misinformation43:20 Balancing Cardio and Strength Training50:21 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 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 Morgan is an experienced coach and the co-author of the Muscle and Strength Pyramids Books. Andy showed up researched and prepared to give you a lot of value. Andy joins the podcast to share his wisdom on:-How to spot fitness and nutrition charlatans.-Where do such charlatans originate from.-What’s going on when someone isn’t losing weight but claims they’re in a calorie deficit.-Why do people underestimate their calorie intake.-Why you shouldn’t add back the calories you burn during exercise.-How people can maintain muscle mass when cutting for fat loss.-How much protein can you absorb in one sitting.-Why he doesn’t endorse body fat testing methods or devices. -And much more.00:47 Spotting Charlatans in Fitness and Nutrition00:55 The Journey of Rip Body and Coaching03:38 The Importance of Evidence-Based Fitness05:57 Common Traits of Fitness Charlatans17:31 The Naive Enthusiast, Opportunist, and Clout Chaser24:06 Understanding Calorie Deficits and Weight Loss29:51 Unrealistic Timelines and Weight Loss Expectations30:27 Calorie Calculators and Movement32:44 The Inaccuracy of Calorie Burn Calculations35:05 Maintaining Muscle Mass During Fat Loss46:27 Protein Intake and Distribution52:57 The Problem with Body Fat Percentage Devices59:01 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.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/

Sean Hyson is a legendary fitness industry media insider having worked as editor in chief at Onnit and training director for Men’s Fitness and Muscle and Fitness magazines.Sean has had a birds eye view of the changing fitness media landscape and has seen all the popular trends and fad diets come and go only to return in a repackaged version. Sean also shares:-Thoughts on low carb and carnivore dieting.-Why some industry authorities struggle to change their beliefs with evidence.-Why some authorities are punished for shifting with changing evidence.-Why people gravitate to more extreme media messaging. -Why you only need a few workouts a week to make great progress. -Why Sean never gets tired of retelling basic proven concepts to the people who need it.-And bonus writing and content creation wisdom for the aspiring coach.-Plus much more00:50 Evolution of Fitness Media02:10 Navigating Fitness Influencers06:43 Practical Training Advice10:12 Fitness Trends and Misconceptions15:49 Training Philosophy and Personal Evolution26:33 Effective Rep Ranges and Training Techniques29:07 The Evolution of Leg Training29:32 The Benefits of Modern Exercise Machines29:55 Training Strategies for Long-Term Progress30:30 Understanding Rep Ranges and Failure31:06 The Importance of Stability in Exercises31:30 The Mental and Physical Benefits of Leaving Reps in the Tank32:38 The Challenges of Writing About Fitness and Nutrition33:40 Creating Engaging and Concise Content41:08 The Rise of Extreme Diets43:05 The Carnivore Diet: Benefits and Risks50:14 The Importance of SEO in Fitness Writing51:08 Networking and Creating Opportunities in the Fitness Industry52:28 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/⁠⁠Use Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠https://www.macrosfirst.com/

Dr. Pak Androulakis-Korakakis, a PhD in sports science and researcher in muscle development, dives into muscle hypertrophy, debunking myths surrounding 'strict' technique versus 'cheat reps.' He discusses the intricate balance of training volume and its impact on growth, confronting misconceptions fueled by social media. The role of fatigue in training is examined, along with the effectiveness of both free weights and machines. With a focus on individual preferences and realistic expectations, Dr. Pak provides a nuanced perspective on what truly drives muscle building.

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.