On this episode of '2 Dudes, 1 Barbell'; Adam and John talk about sleep in detail.
How much you should aim for and how to make the most of what you do have.

We discussed a study on sleep extension for performance in athletes that showed significant increases in coordination and decreases in reaction time!

We elaborate on sleep hygiene and our recommendation for improving sleep quality. 

John also talks about the weird thing he did that improved his sleep tenfold.

These days everyone seems to have trouble getting a good night's rest.
If that sounds like, then you don’t want to miss this episode!

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Follow us at @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

Youtube: 2Dudes1Barbell

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of '2 Dudes, 1 Barbell':
Adam and John discuss just how important it is to consume adequate protein and why the TOTAL should be your main focus before how and when you consume it.

We also explore a recent meta-analysis on the relationship between protein intake and body composition.

12:05 - 

We talk about just how important it is to get a good night's sleep if you want to keep your gainz, lose more fat and not just eat your muscle away. 

21:00 - 

We ran about Guru’s, Rep ranges, Salt and Jacked Russians!
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Linktree: https://linktr.ee/2dudes1barbell

Follow us at @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of '2 Dudes, 1 Barbell':
Adam and John revisit their discussion on goals setting and refer to a study on Golfers and their performance increase due to effective goal setting.

11:55 - 

We discuss the effect of Carbohydrates on your body when you are stressed, and we explore an interesting study on just how effective a bit of comfort food can be when you really need it.

29:08 - 

The Pareto Principle and how it applied to training and programming. If we could only do 4 exercises for the rest of our lives, what would they be and why!

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Linktree: https://linktr.ee/2dudes1barbell

Follow us at @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of '2 Dudes, 1 Barbell'; Adam and John discuss the different kinds of stress stimuli your body can be exposed to. The benefits and downsides to it, and how to navigate it in regards to your training and performance.
Instagram: @2dudes1barbell

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz

On this episode of '2 Dudes, 1 Barbell'; Adam and John introduce themselves and the podcast, and discuss goal setting and self-efficacy as it relates to training and nutrition.
Instagram: @2dudes1barbell

Follow us on Instagram - @2dudes1barbell

Hosts: @coach.johnblack | @adamhamilgainz