Welcome to Episode 202 of the Bodybuilding Down Under Podcast!

This week we are unpacking some of the most common early training mistakes and how their programming has evolved over the past decade.

The conversation kicks off with DY's experience training at a new gym on the Sunshine Coast, featuring full Citadel, Strive and Cybex setups, and what it's like to finally get hands on some of the best equipment in the world.

From there, we dive into the meat of the episode, reflecting on the days of running 30+ sets per muscle group and why that style of training eventually had to change. We discuss the interplay between volume and intensity, why not all sets carry equal fatigue, and how strategic exercise selection can allow for more productive volume without blowing out recovery.

The discussion also explores a nuanced take on stimulus to fatigue ratio, why it's a useful concept but shouldn't become a reason to avoid training hard as well as how soreness, recovery and performance actually relate once you're years deep into training.