Complete Human Performance Radio

6-12?

5-8?

10-15?

You're not sure what to think.

You've heard that to get strong, you need to use low reps, and to get big, you should use higher reps.

But then you hear how powerlifters are huge, and therefore you should train like them, too.

Then you hear how bodybuilders are more jacked than powerlifters, so you should train like them instead.

Confusing, isn't it?

Well, in this podcast, Menno Henselmans walks you through the science of muscle gain. By the end, you'll know what the "best" rep range for muscle growth really is.

We also talk about partial versus full range of motion exercises, autoregulation, rest periods, cardio, and other facets of bodybuilding. Menno is one of the smartest trainers I know, and he just got published in a major research journal.

You're going to love this episode.

"Training bodybuilders is easy. They already know 90% of what they need to do, and they've got the willpower to do it."

That's what a personal trainer friend of mine recently said, and it got me thinking. 

So far on EvidenceMag, I've focused mainly on people who are in good shape, but want to push themselves further. 

People, like me, who want to get leaner, stronger, and bigger than we are.

But what if you're extremely overweight, and you just want to get healthy? 

I'll admit that I've never been in that position, so I asked Dr. Yoni Freedhoff to come on Evidence Radio. Yoni has helped thousands of overweihgt and obese people lose fat, and he's written a book on his methods called *The Diet Fix,* which goes into further detail. 

In this podcast, we talk about the most common challenges overweight people face when trying to lose weight, the main reasons they fail, and how to set up a diet that increases their chances for success.

You feel great the first week.

You prepare healthy meals, finish all of your workouts, and get to bed on time every night. 

The second week, it feels a little harder, but you stick to the plan.

By the third week, you're starting to falter. You know what you're supposed to do, but sticking to the plan is becoming harder and harder.

You decide to focus on another goal instead.

Don't feel bad -- the same thing has happened to many people. But you don't need to keep going through that story.

Steven Michael Ledbetter, aka Coach Stevo, is going to show you a better way to accomplish your goals. Steven is one of the leading habit-based coaches in the world, and he's helped hundreds of people transform their habits.

In this podcast, he’s going to teach you how to identify and prioritize your goals, and develop habits that make reaching those goals much easier.

If you've been listening to Evidence Radio for any length of time, you'll know that calories count, and macronutrients matter.

If you're an athlete, this is especially true.

You need to eat enough to perform at your best, but the amount of protein, carbohydrate, and fat you eat is also important. If you aren't able to properly tap into your carbohydrate and fat stores, you may not perform as well. This is mainly true for endurance athletes, but it might be important for strength athletes, too.

In this episode of Evidence Radio, Dr. Mike Nelson explains how to increase your ability to "burn" fat and carbohydrate to perform better.

Why do some people live longer than others?

More importantly, why are some cultures happier and healthier, while others are stuck with depression and disease?

There's no way to say for sure. This is all observational evidence, so it doesn't prove anything conclusively, but wouldn't it be cool to go live with them for a while and see what they're doing differently?

That's what Luke Sniewski decided to do. Luke is traveling the world examining what helps different cultures thrive. So far, he's identified six essential habits that all healthy cultures use to maintain their health and happiness. Luke shares his findings on this episode of Evidence Radio.

You've been lifting weights and eating right for years.

You've been getting enough sleep and staying active.

But you're not happy with how you look.

Maybe you don't have the upper body you want. Maybe you still have love handles. Whatever it is, there's something about your appearance you want to change.

Gregory O'Ghallager will show you how. Greg is a personal trainer and writer who's helped hundreds of people transform their physiques with as little effort as possible. You're going to learn how to do the same in this podcast.

You never skip leg day.

You eat enough calories to build muscle.

Yet your glutes never seem to grow.

You want a larger butt, and your current training program isn't cutting it. You're doing the right exercises, but your butt isn't getting bigger.

That's going to change after you listen to this interview with Bret Contreras.

Bret Contreras has worked with hundreds of clients from every day fitness enthusiasts to professional athletes. He's also conducted thousands of unofficial experiments with electromyography on his clients to test what exercises best stimulate the glutes.

In this interview, he's going to teach you how to setup a program that will help you grow a butt you're happy with.

You'll learn...

So you've been lifting weights. 

You've been doing squats, deadlifts, and everything else you're supposed to.

But your butt isn't getting any bigger.

This podcast can help.

Bret Contreras, aka "The Glute Guy," is going to tell you about the best exercises for building a stronger, bigger butt.

Calories count, but that doesn't mean you need to count them to lose fat.

In fact, doing so can cause more problems than it solves.

The key to any fat loss diet is making it sustainable and enjoyable, which calorie counting often isn't. Even if you enjoy counting calories and macronutrients, or are at least willing to do so, there might be easier ways to lose fat.

Georgie Fear is going to tell you why calorie counting often doesn't work in the long-term, and how to lose fat using simpler, easier, funner methods.

Alex Viada squats 705 pounds.

He deadlifts 745 pounds.

He benches over 400 pounds.

It gets crazier: He can also run a 4:15 mile.

And he runs marathons and ultramarathons.

And he's an Ironman triathlete.

There are some bodybuilders who worry they'll lose muscle if they walk too far. There are powerlifters who won't run across a street because they're worried it will make them weaker. So how does Alex stay big, lean, and strong, while competing in some of the hardest endurance sports in the world?

Listen to this episode to find out.