This week we explore doing high amounts of volume in individual gym sessions AND overall training volume. More = better right? Well, we explore the latest and greatest scientific evidence and our own thoughts on high volume in the gym to see if that really is the case. 

We also take a closer look at German Volume Training - a popular advanced training system involving 10 sets of 10 of an exercise (normally @60%) with a 60 second rest between sets. So quite a punchy session. We talk about our own experiences with this training system (lots of pain lol) and see what the current data says. 

A lot of the conversation today revolves around recovery and your ability to recover from volume in general. Volume should be personalised and while we do explore what the data says - sometimes it's best to use the data as just a guideline and optimise from there. 

As Promised - Tom Finally Pbing His Deadlift (Maybe)

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Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

Studies Mentioned 

Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals

Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength

Comparison of the recovery response from high-intensity and high-volume resistance exercise in trained men

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis

Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men

Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis

Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study

This week we are joined by Ginger Fitness Coaching (Ginge & Amber), both currently serving in the British Army with a current combined service of 35 years! Because of this we naturally discuss where the army has been and is going in terms of physical development. Is it going in the right direction? Are soldiers getting soft? It's certainly an interesting conversation. 'Back in my day'

We also go a bit more sport specific in our discussion of British Army Warrior Fitness & Sapper Warrior Fitness. This is a sport that essentially makes the British Armies current training system competitive. Think CrossFit but less technical and more 'army'. We also get a recap from Ginge, on this years Sapper Games. An annual sports competition for the Corps of Royal Engineers. We naturally focus on the Sapper Warrior Fitness portion of the Sapper Games. A 2 day event (the biggest yet!) and Ginge was the head judge! 

We also knock on romances door as we discuss how these two met. One came out on top here. Spoiler alert: One was described having an 'aura' the other a 'pest' lol. This made for some rather entertaining conversation - well for us anyway. 

To get in touch with Ginge & Amber check out their Instagram! Ginger Fitness Coaching

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Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

We explore the sometimes stigmatised world of mindset & mindset training/coaching. We are not alone however! We are joined by Nicky Roger (The Mind Coach)

She is a qualified Neurolinguistic Programming (NLP) Practitioner and a qualified NLP Sports Practitioner. She is also s seasoned triathlete and runner. & has taken part in numerous races over the past 10+ years and has secured several age group wins, regional prizes and podium positions. In triathlon she qualified for Team GB at sprint distance and also secured a spot at the World Championships for the half ironman distance. In 2016 she completed UK Ironman, finishing fourth in her age group. Fast forward and she is currently hitting the trails and nurturing a dream of becoming an ultra runner!

We discuss a plethora of mind related 'stuff' and we're sure some it will sound familiar and perhaps afterwards the awareness will lead to change.

• The concept of self sabotage - Is comparison holding us back?

Lot's to cover but plenty of actionable points to take away.

If you want to get in touch with Nicky - Check out the links below!

Instagram

Facebook

Website

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Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

We just want to stress that this episode on alcohol is not a 'social commentary' in that we are not saying do or don't but more we explore the current data and see what the actual impacts are on your health, fitness and sports performance. You can take from it what you will and make the alcohol choices you make based on this information. 

Some of the questions we answer include, how much does alcohol effect recovery, can I have a few beers the night before a gym session and how good are the current intake guidelines? We also discuss some sporting controversy in should professionals athletes (mainly footballers in this discussion) be banned from alcohol given what we know about it? This will certainly ruffle a few feathers and we'd be interested to hear your thoughts on the matter!

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Do you want to support our podcast and get some cool little bonuses too? We'd love to have you as a Patreon member! Don't miss out on the warm fuzzy feeling of helping us make wild content every week! Check it out!

Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

Studies Mentioned

Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies

The Effects of Alcohol Consumption on Recovery Following Resistance Exercise: A Systematic Review

Effect of Previous-Day Alcohol Ingestion on Muscle Function and Performance of Severe-Intensity Exercise

Influence of daily beer or ethanol consumption on physical fitness in response to a high-intensity interval training program. The BEER-HIIT study

Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training

We explore combining cardio/endurance training with lifting weights and wether or not the interference effect is as scary as some may have you believe 'Is Cardio Killing Your Gains?' We take you on a data driven journey from 1980-2022 unpacking all science giving you an insight to where this fear of combing weights and cardio (concurrent training) came from and if by 2022 the pendulum has shifted at all. Some would say it has swung too far.

By the end we come to a pretty solid conclusion and offer some key takeaways (context dependent) that you can use going forward to ensure you get the most out of your training. This involves taking a closer look at CrossFit - a modality that you could argue is inherently concurrent training. Is this a bad thing though? Well, it can be but we provide crucial information to aid in the navigation of the interference effect. 

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Do you want to support our podcast and get some cool little bonuses too? We'd love to have you as a Patreon member! Don't miss out on the warm fuzzy feeling of helping us make wild content every week! Check it out!

Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

Studies Mentioned

Interference of strength development by simultaneously training for strength and endurance

Concurrent Training: A Meta-Analysis Examining Interference of Aerobic and Resistance Exercises

Endurance Training Intensity Does Not Mediate Interference to Maximal Lower-Body Strength Gain during Short-Term Concurrent Training

Moderate Intensity Cycling Exercise after Upper Extremity Resistance Training Interferes Response to Muscle Hypertrophy but Not Strength Gains

Impact of low-volume concurrent strength training distribution on muscular adaptation

Differences in Lower Limb Strength and Structure After 12 Weeks of Resistance, Endurance, and Concurrent Training

This week we are joined by Rory Brown 'a man on a mission' to help people break free from binge eating and heal their relationship with mind, body and food. 

Rory has been on quite a journey and we leave no stone unturned. We explore his early aspirations of wanting to become an actor to then it all coming crumbling down leading to Rory having to navigate the challenges of an eating disorder. His experiences have made him the man and practitioner he is today and this is why he believes he's so good at what he does. He's been there too.

Before his journey we naturally dive into his top 3 gym peeves. This leads us into an interesting conversation about behaviour change. Do you think this should be a part for he PT Level 3 curriculum? We certainly think so. Rory also gives us an insight into the world of breath work and mediation. Many may be dismissive at first but in this day and age where stress is a big problem these tools make sense. 'Allow yourself to feel' 'A time for self enquiry'

We of course finish with our secret bonus questions and this episode we talk about 'DJ Rory Brown' 

So, while there are plenty of laughs in this one there are some really powerful conversations that we are sure will make you sit back and THINK, FEEL and then hopefully take action. 

NOTE: A statement was made reference '95% of gp cases are related to stress' do not take this as statistical fact - it was a quote from someone being used to highlight the potential impact stress is having. This figure will ultimately depend on what you class as 'stress' and other factors etc. 

Follow Rory on his journey

Instagram

[email protected]

www.rorybrown.org

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Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

Is stretching before a workout going to help you "limber up" or is it actually detrimental to performance? Does stretching after a workout actually do anything meaningful for recovery or is it a waste of time? These are a couple of questions we will answer this week! We also dive into (much to Tom's annoyance) the apps ROMWOD & GOWOD and why they may be more harmful than you think. 

We cover a lot of different contexts in this one, static before and after and separately, dynamic stretching, intensities, durations, basically any situation for stretching is analysed and we give you the information you need to make an informed decision whether or not to use them in your training. 

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Do you want to support our podcast and get some cool little bonuses too? We'd love to have you as a Patreon member! Don't miss out on the warm fuzzy feeling of helping us make wild content every week! Check it out!

Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

Studies Mentioned

Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis

Effect of Acute Static Stretch on Maximal Muscle Performance

Effects of Static and Dynamic Stretching Performed Before Resistance Training on Muscle Adaptations in Untrained Men

Different volumes and intensities of static stretching affect the range of motion and muscle force output in well-trained subjects

Effect of static and dynamic muscle stretching as part of warm up procedures on knee joint proprioception and strength

Dynamic stretching is not detrimental to neuromechanical and sensorimotor performance of ankle plantarflexors

Stretching to prevent or reduce muscle soreness after exercise

Effect of Stretching on Sport Injury Risk: a Review

Leading sports dietitian, Renee McGregor, has just released a brand new book 'More Fuel You' this book is a clear and authoritative guide to making the most of your nutrition. Renee McGregor looks at fuelling needs for sporting participation, training and competition, and analyses some popular diet options, including low-carbohydrate, vegan and intermittent fasting. 

We don't just talk about the book, however! This is Chat Sh*t Get Fit after all! We establish her top nutrition-based pet peeve, explore her rise in this industry and why she has become so successful (a term she doesn't like using!) and also take a closer look at one of her specialities, eating disorders. This leads us to discuss the controversial implementation of legislation involving calories on menus. 

We finish by diving into listener-submitted bonus questions/discussion points! This involves Bill informing Renee of "The Liver King" a controversial figure in the world of carnivores. Renee tackles it like a politician!

Grab a Copy of More Fuel You

Amazon

Adventure Books 

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Do you want to support our podcast and get some cool little bonuses too? We'd love to have you as a Patreon member! Don't miss out on the warm fuzzy feeling of helping us make wild content every week! Check it out!

Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

This we explore the topic of people who don't do much physical activity - so inactive/sedentary. There are numerous reasons (as we go into) why this might be the case and some of the stats are staggering - For example 

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Do you want to support our podcast and get some cool little bonuses too? We'd love to have you as a Patreon member! Don't miss out on the warm fuzzy feeling of helping us make wild content every week! Check it out!

Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

Studies Mentioned

WHO Guidelines

How many steps a day to reduce the risk of all-cause mortality? A dose-response meta-analysis

The Physical Activity Guidelines for Americans

Muscle Strengthening, Aerobic Exercise, and Obesity: A Pooled Analysis of 1.7 Million US Adults

Factors associated with participation in resistance training: a systematic review

Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks

Chronic exercise preserves lean muscle mass in masters athlete

Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies

Sedentary Lifestyle and Nonspecific Low Back Pain in Medical Personnel in North-East Poland

Adaptational responses of the human Achilles tendon by modulation of the applied cyclic strain magnitude

Inactivity induces resistance to the metabolic benefits following acute exercise

Dose-response of resistance training for neck-and shoulder pain relief: a workplace intervention study

This week we are joined by Rebecca Jorgensen a health and fitness professional with over 15 years of experience. In fitness that is, not bartending chaos.

Rebecca has her Master of Science in Exercise Science and Sports Studies with a Concentration in Exercise Science as well as ACSM Certified Exercise Physiology License. Rebecca is also an Exercise is Medicine Certified Practitioner and a certified USAW Olympic Lifting coach. 

As the title alludes to, however, the episode is a bit chaotic! Chaotically fun though! We of course explore her top 3 gym pet peeves and Tom pulls out a brand new ranking system. We then explore a side of her that was somewhat unexpected in that by day she's a personal trainer extraordinaire but by night she is Bartender Becca drink mixing maestro!

We finish by exploring her love of food and discussing Tom's "sh*t housery" when it comes to ordering drinks! 

Get in touch or follow along with Becca's journey!

Instagram

Website

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Do you want to support our podcast and get some cool little bonuses too? We'd love to have you as a Patreon member! Don't miss out on the warm fuzzy feeling of helping us make wild content every week! Check it out!

Train Primal - Online Personal Training With Bill & His Team

Cannonball Coffee. Delicious tasting and super powerful that WILL give you a boost in the gym. You can listen to our podcast with Cannonball Coffee here to find out why we love them. If you want to help us out and get some tasty coffee, go to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off.

Find us on Instagram

@chatshitgetfitpodcast

@bill_trainprimal

@coachtomreardon

Study Mentioned

https://www.nature.com/articles/s41599-020-0415-6