Timestamps

1:29 - What is estrogen & its various forms?

3:15 - Why does estrogen matter & what does it do?

4:45 - Common signs of low estrogen

5:49 - When would it make sense to use aromatize inhibitors to manage estrogen? Common doses used to manage estrogen & how SERMS differ from aromitaze inhibitors and how they work

12:04 - Estrogen peak lag time behind testosterone, how estrogen levels are affected by body fat levels, signs of high estrogen and when to use SERMS and aromatize inhibitors to manage estrogen

16:25 - Should you treat the values on lab work or the individual symptoms of estrogen being high or low for the athlete? The value of finding the athlete’s highest tolerable dose of estrogen for maximizing progress & can that change over time?

23:23 - Managing estrogen with masteron and primobolan, how they affect estrogen, when would you choose masteron or primo as a secondary anabolic?

32:29 - Strategies to increase estrogen ASAP if you’re feeling low estrogen symptoms & benefits of higher estrogen to enhanced athletes

39:01 - Could enhanced athletes benefit from higher doses of Creatine due to up regulation of Creatine synthase?

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Timestamps

1:24 - What Alan’s learned from training for strongman, bodybuilding, powerlifting, and even running

7:51 - Why Alan decided to open up his gym, Untamed Strength, the value in creating a strong community and positive culture in the gym & how to create that environment as a gym owner

21:26 - How Alan’s been able to stay consistent with his fitness routine as he’s become a husband and father and what he’s had to change over time as his responsibilities have changed

29:47 -If Alan would create a training “blueprint” for people getting started in the gym to get good, sustainable results they can maintain for life, what would that look like?

37:10. - What Alan learned from being a starting strength coach and how working with barbell medicine changed his perspective on some starting strength principles

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Article on genetics and steroid studies plus more mindset: https://www.strongerbyscience.com/unleash-your-inner-superhero/

Neuroticism and Athletic Performance: https://journals.sagepub.com/doi/abs/10.2466/29.25.PMS.118k13w1

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Timestamps

0:47 - Why Joe still trains despite all the setbacks he's had over his lifting career, what he's learned from competing and coaching in the sport for over a decade, and what adversity can teach you

25:44 - How training changes on PEDs, when lifters reach higher levels of absolute strength, and when they become advanced

34:06 - The art of coaching and training when it comes to individualizing programming and why programming "rules" are overrated

49:07 - How people can follow and hire Joe for coaching

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Timestamps

0:30 - How Steven started powerlifting & powerlifting coaching

8:01 - Programming for lifters who respond well to higher intensities vs lifters who respond well to lower intensities

26:30 - Coach-Athlete communication

30:10 - Programming for people with inconsistent external variables outside the gym

35:48 - What to do when what was previously working programming wise stops working or causes injury

43:30 - Benefits of a long term coaching relationship

47:12 - Pacing progression for lifters who respond well to higher intensites vs lifters who respond well to lower intensities

56:41 - How people can follow & hire Steven

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Timestamps

0:38 - Individualizing training over time: what are the main things people should be tracking, paying attention to, and the mindset they should cultivate in order to create as close to "optimal" of a program as possible for them?

8:10 - How to find the right amount of volume that allows you to progress without excessively spilling over into fatigue interfering with rate of progression

20:27 - Does training frequency actually matter that much? How volume, frequency, and intensity affect training frequency recommendations

27:53 - How PEDs impact training recommendations

38:01 - Benefits of incorporating both low and high reps in your program for muscle and strength gain

50:14 - Exercise selection and stability (i.e. if you are skilled in an exercise it becomes more stable. For example: A DB bench press might be more unstable then a machine press but if you are really skilled in db, how much does it really matter?)

54:57 - How people can follow and hire Borge

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Timestamps

1:00 - Structuring a “front-loaded” microcycle and why/when you would use it

4:41 - Programming Muscular vs Technique priming sessions to create a strong primary performance

8:54 - Benefits of beltless deadlifts for driving technical proficiency, core strength, and self limiting their secondary/priming sessions

12:41 - Programming through specific points of the microcycle on bench based on primary session feedback in order to make the primary day strongest: main things to look for

23:51 - Typical adaptation rates throughout a training block, signs of pushing too much intensity in your training microcycle & how to adjust training if you’re pushing intensity too hard for yourself to adapt consistently throughout a block

32:43 - Why tonnage matters for driving and tracking progress & what it can tell you over time and what might happen when you make specific programming changes & tangent about maladaptation from overshooting end of blocks and having expectations about loads you can hit in training based off of your best meet performances

46:33 - Differences in how advanced vs beginner and intermediate powerlifters approach their training over time

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Timestamps

0:25 - Training maxes: how to set them, how to use them, and when to change them and how to use them

16:36 - Should you push for PR’s every block and have that be a consistent goal for every training block, or is there value to periodizing block goals where you modify peak intensity exposure to build and create training momentum?

31:25 - The importance of failing and making mistakes in training and having setbacks to know how to respond to them, understanding where your limits are, and developing resiliency

33:43 - Misconceptions about deloads

37:42 - Determining block length: when an athlete might benefit from a shorter or longer block

44:10 - Programming downsets - situations where you would use: straight sets, ascending sets, descending sets, determining % back off from top set, how hard should back off sets be, common mistakes made when programming downsets

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