On this episode of ‘2 Dudes, 1 Barbell’, the dudes delve into the basics of fat and explore the difference between fatty acids - They also introduce the idea of the omega 3:omega 6 ratio and why you should probably avoid refined oils.

• 00.00 - The dudes get sidetracked straight away and explore the famous case study about Angus Barbieri, who fasted for over a year and lost a heck of a lot of weight
• 04.45 - The dudes finally introduce fats, the different types as well as the types of nutrients you can find in fats
• 14.00 - John introduces the shoelace analogy to explain the difference between unsaturated fatty acids
• 18.10 - The dudes talk about types of essential fatty acids, the fats that your body can’t make so you need to eat them - They segue onto essential amino acids and why BCAAs may not be that useful by themselves
• 23.00 - The dudes introduce the concept of the omega ratio and how this ratio could be contributing to obesity and chronic disease - they briefly explore a study that explores the importance of having an optimal omega 3:omega 6 ratio (Simopoulos, 2016)
• 28.25 - John explains why he thinks vegetable oil is the devil
• 35.15 - The dudes delve into the application of the ratio in popular diet models and explore another reason (arterial plaque) why too much omega 6 is unhealthy
• 41.36 - The dudes wrap up the discussion about fats and provide some very simple takeaways - reduce your refined fats

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Follow us at @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

Link in Bio to listen on Spotify or watch us on youtube!

If you find it interesting, let us know in the comments

And don’t forget to like and subscribe, follow and share, all that good stuff!

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, the dudes do something a little different and answer a few questions asked by listeners - They also talk about how their personal goals are going and their new project ‘Complete Health Culture’

• 00.00 - ‘Would you rather squat 500kg and never walk again or only ever be able to squat 20kg?’
• 04.42 - ‘Do you think in bodybuilding you can be ever satisfied with your physique?’
• 14.20 - ‘Should strength athletes focus on stability work?’
• 21.50 - ‘Would you be the most jacked and shredded bro, but be continually starving?’
• 30.35 - ‘Would you be the strongest person in the world, but have a BMI over 35?’
• 38.10 - The dudes reflect on the last 3 months and talk about where they are with their goals and introduce their new project ‘Complete Health Culture’

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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify or watch us on youtube!
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, the dudes introduce ‘Self-Determination Theory’ and discuss its utility in life satisfaction and success - They also talk about motivation in general including a short bit on Maslow’s Hierarchy of Needs.

• 00.00 - The dudes start by introducing motivation by exploring Maslow’s Hierarchy of Needs and lead into external motivation and what specifically motivates them!
• 13.20 - After their tangents on long-tail distributions, the dudes delve back into intrinsic motivation - John describe Self-Determination Theory, SDT, and the dudes explore competency, the first aspect of intrinsic motivation
• 21.50 - Adam and John tangent about finding your way in life by focusing on developing skills - Both dudes talk about developing their passion through competency
• 29.00 - John answers a listener’s question on the application of SDT on higher performers and then the dudes explore the effects of mastery on developing autonomy (control of your own life)
• 36.30 - The dudes finish by exploring the last intrinsic motivator, relatedness, and how competency helps you develop friends and connections with others

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Follow us at @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

Link in Bio to listen on Spotify or watch us on youtube!

If you find it interesting, let us know in the comments

And don’t forget to like and subscribe, follow and share, all that good stuff!

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about what to do if you cheat on your diet and/or if you hit a plateau in training or body composition - They also introduce the useful tool of visualisation and how it can be applied to training.

• 00.00 -  Adam leads the conversation about what to do if you fall off the wagon in regards to dieting and he talks about his scheduled pizza eating and how you can feasibly plan ‘çheat foods’ on a cut
• 17.15 - The dudes delve into possible reasons for body composition plateaus and explain the need for objective measures as sometimes you haven’t even plateaued!
• 25.00 - The dudes follow that up with the need for objective measures and a proper plan when pursuing strength and hypertrophy - John talks about his recent experience with failing squats
• 35.15 - John introduces a review he read about the influence of visualisation on climbing performance - The dudes then expand on the applicability of visualisation on training, including stretching!

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, the dudes discuss recovery in general and also delve into specific methods of enhancing recovery - Specifically, they chat about the possible pros and cons of cold water immersion!

• 00.00 -  Adam starts the conversion with his recent inclusion of deloads then the dudes revisit the big rocks of training (sleep and nutrition) and its particular application to recovery
• 12.27 - The dudes temporarily tangent onto the topic of BMI and waist circumference 
• 17.54 - The dudes begin talking about the extras, starting with massage, cupping, and needles and they delve into their personal experiences with these methods
• 23.36 - John shares two studies - one on cold water immersion and the other on the impact of sauna - They speculate on the application of cold water immersion and explore the vast effects of sauna
• 40.00 - The dudes do one last run-through of recovery methods with a brief comment about stretching 

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Follow us at @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

Link in Bio to listen on Spotify or watch us on youtube!

If you find it interesting, let us know in the comments

And don’t forget to like and subscribe, follow and share, all that good stuff!

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, the dudes discuss mental health and strength training. They talk about some of their own experiences with mental health as well as some key takeaways around how you can take control of your own mental health using exercise.

• The dudes explore the key points from one of John’s favourite studies and the possible reasons for sex differences in mental health issues. 

• John goes through his thoughts about the metabolic mechanisms concerning depression, anxiety, and exercise

• The dudes talk about their own experiences with depression and what they think helped them through (both have surprisingly similar experiences).

• The dudes further speculate about personality, particularly neuroticism, and its influence on depression

Disclaimer - Please note that the dudes are not psychologists or doctors, they are just dudes, thus they are not giving medical advice - However, they do hope you get something positive out of this podcast in regards to taking control over your own mental health!

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Follow us at @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

Link in Bio to listen on spotify or watch us on youtube!

If you find it interesting, let us know in the comments

And don’t forget to like and subscribe, follow and share, all that good stuff!

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, the dudes discuss, the 'Strength cake', rep ranges and their application for different goals. We bust some myths and give our opinions on the matter. We also delve into a study of the effects of different loads on muscle protein synthesis.

00.00 - What is the strength cake?

The dudes talk about the four aspects of strength: strength endurance, hypertrophy, maximal strength, and power 

4.10 - Muscular Endurance

The dudes introduce the application of muscular endurance as well as the traditional rep ranges for developing this aspect of strength

7.05 - Hypertrophy and Maximal Strength

The dudes describe what hypertrophy and maximal strength is - They also manage to get on a tangent about the inaccuracy of naming powerlifting ‘powerlifting’

10.45 - Power

The dudes give a simple explanation about power and tangent again about strength aspects in sport


14.59 - Rep Ranges and Percentages

The dudes give a loose guideline for intensities and rep ranges for the four layers of the strength cake

20.00 - Fibre Types and Carlos Spencer

A brief titbit on fibre types and why John thinks Carlos Spencer got slower

23.00 - Growing Muscle Tissue and Training Experience

 The dudes talk about what muscle growth you can expect as an experienced lifter

26.59 -  Mechanistic Study 

The dudes share a study that looked at the difference between high and low load’s influence on muscle protein synthesis and expanded on possible applications of this research

32.46 - A Refresher on Mechanism of Hypertrophy and Limitation of Higher Rep Ranges

The dudes talk about mechanical tension and metabolic stress as the main drivers for hypertrophy and Adam explain why he prescribes lower rep ranges for hypertrophy

40.00 - Final Points on Rep Ranges

The dudes rap up their thoughts on rep ranges

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, the dudes delve into some of the points from James Nester’s book ‘Breath’ as well as some basic applications of different styles of breathing.

2.00 PH of the Blood

The dudes talk about the fluctuation in PH within the blood and introduce the influences of CO2

9.57 - Chewing!

 The dudes discuss and speculate on chewing it’s benefits

21.00 - Breathing’s influence on the Parasympathetic and Sympathetic Nervous System

 The dudes briefly describe parasympathetic and sympathetic responses and how breathing can change which system we use. 

27.00 - Breathing Techniques (Box Breathing and Wim Hof Breathing)

 The dudes talk about different breathing techniques and Adam talks about his experience with the Wim Hof Method

33.40 - Left vs Right Nostril Breathing

 John goes into a study looking at the difference in right and left nostril breathing and shares his experience of blocking his right nostril (yeah, he’s weird!)

40.30 - Valsalva Maneuver

The dudes finish off with some points on bracing for strength movements such as squats and deadlifts - Adam also talks about his experience in holding his breath too long in an overhead press

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, the dudes interview Ashton Riddell, a powerlifting prodigy - During this interview they ask Ashton about his journey in powerlifting, debate squats, discuss philosophy and more.

 Introduction to Ashton

Ashton talks about how he got into powerlifting and strength training - He also talks about his goal to beat the Australian record in the deadlift

 Squat Debate

The dudes and Ashton discuss the application of different squats for hypertrophy - Low Bar vs High Bar vs Front Squat

 Philosophy

Ashton talks about the additional benefits of barbell training on confidence and focus during studying for his sport and exercise science degree

 Longevity Benefit of Barbell Training

The dudes and Ashton talk about the importance of barbell movement in term of longevity

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of ‘2 Dudes, 1 Barbell’, Adam and John talk about the 6 principles of training - Specificity, Overload, Progression, Recovery, Reversibility, Individualisation and why they are important for making gainz.

1. Specificity

The dudes talk about specificity in relation to movement, hypertrophy and weaknesses.

 2. Overload

John explains the basics of overload - Do more than you usually do!

3. Progression (Progressive Overload)

The dudes agree with Greg Doucette in terms of training harder than last week

4. Recovery

The dudes link back to previous episodes about sleep and talk about the relationship between recovery and adaptation

5. Reversibility (Study on rates of detraining)

The dudes briefly explore the differences of detraining on different intensities - High Intensity Strength Training seems to be better the Lower Intensity in terms of reversibility

6. Individualisation 

The dudes quickly talk about the influence of genetics on performance and gainz

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz