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Matt has a stinky cat

A new preworkout [0:42]

Supplements are not regulated in the US [1:16]

Today’s topic [2:34]

Studies often refute each other [3:23]

Different times for different reasons [4:10]

Strength training is the best exercise for you [4:51]

Why Tracking Your Rest Time Between Sets Is A Terrible Idea [5:56]

A reason to track your rest time [8:46]

Ask us questions [10:16]

Optimizing mechanical performance in the bench press: The combined influence of inter-set rest periods and proximity to failure [11:06]

Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy [12:26]

Try not to waste your time [13:04]

Go with feeling [13:30]

Tom Platz Posing Routine [17:30]

Tom Platz suggestion instead of cardio 18:16]

Burpees as a station during a workout routine [19:40]

Doing the Murph Workout on Memorial Day [21:08]

Will Matt do the Murph? [23:06]

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Matt got a home gym! 

FedEx hates Matt [0:51]

Tip your delivery guy [2:38]

Leg extensions are great [3:36]

Amazing way to improve lever arms [5:57]

Today’s topic [6:31]

Disturbed’s “The Light” [7:29]

“The Rapture” isn’t real [7:41]

“A gram of caffeine a day is better than cutting a gram of cocaine.” [8:47]

Conditionally essential supplements episode [9:51]

Disclaimer [12:27]

A recent uptick in the caffeine discussion [13:22]

Caffeine and the Enlightenment [14:43]

Sleep episode [16:18]

Caffeine and diabetes [17:49]

Caffeine and dementia [18:46]

Supplements to take with caffeine [20:16]

Matt’s morning coffee [21:01]

Caffeine and L-theanine [21:29]

Gym math [22:18]

When should you stop taking caffeine? [23:03]

Gotta ask your “why” [24:42]

Franchise likes spicy food [25:50]

One chip challenge [26:36]

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Check out Fitness Depot in Marietta, Georgia [0:43]

Matt is not a DIY person [2:36]

Ryan is not a good client [3:23]

Ryan needs to fix his sleep [3:59]

New clothes drying rack [4:32]

Ryan’s testosterone was normal [4:47]

WebMD diagnosis [5:31]

Fasted cardio episode [6:39]

EKG vs Echocardiogram [8:00]

Ryan is not a good practitioner [10:35]

Check out episode 16: Getting better sleep [11:33]

Ryan’s average hours of sleep per night [13:12]

[14:55]

Getting ready for Murph [15:14]

Avoid overwhelm [16:16]

Fix sleep hygiene [17:50]

Whole ass one thing [18:55]

Check out our last episode [20:16]

Habits over outcomes over goals [22:10]

Debating the health pyramid [22:48]

Atomic Habits by James Clear 

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We do like sports

Today’s topic [2:01]

Oprah’s Aha Moment About Weight Loss [3:40]

“Psychology doesn’t negate the physiology” [6:33]

What is successful weight loss? [8:45]

Think about who you want to be [10:38]

“I am” statements [11:24]

Our hearts hurt [12:50]

What doesn’t work [14:58]

What we do with clients [15:26]

A hypothetical swap [16:50]

The Whale [19:26]

How is it to burn 300 Calories vs eat 300 Calories? [20:00]

If we’re wrong, we’ll admit it [21:50]

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We have issues with video podcast recording.

Ryan questions our robot overlords [0:52]

Better ass [1:24]

Exercise extreme caution with intermittent fasting [1:46]

Muscle mass is important no matter your age [2:46]

Intermittent Fasting (IF) might kill you [3:03]

This is not a medical opinion [4:08]

There’s no way to know where your muscle loss comes from [4:27]

Ryan can’t keep up with his thoughts [5:15]

Do you have other chronic conditions? [5:57]

Our hypothesis with the 91% increase risk of death from cardiovascular disease (CVD) [6:35]

Is this diet sustainable for your life? [8:54]

Are intermittent fasting people happy? [10:43]

Ryan’s Catholic [11:30]

Ryan tried to do intermittent fasting (IF) [12:13]

Playing devil’s advocate [14:23]

Only water for a 7:35 first pitch [15:35]

Matt doesn’t feel like it’s worth it [16:20]

What we don’t do [17:00]

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Check out episode 21: Gym Etiquette and Pet Peeves [0:30]

Pet Peeve #1: Weight Loss “Plateau” [1:55]

Top issues with constipation [6:29]

Pet Peeve #2: Sugar vs “Artificial” Sugar [6:57]

Honey is sugar [8:36]

Haribo Sugar Free Gummy Bears [10:48]

Pet Peeve #3: “All or Nothing” Mentality [11:04]

Check out episode 83: Holidays and Your Nutrition and Fitness [12:53]

Pet Peeve #4: Cheat Days [14:42]

Pet Peeve #5: “Oatmeal is bad for you.” [18:19]

Pet Peeve #6: Don’t eat it if you can’t pronounce it. [22:04]

Chemicals in an apple [23:17]

Apples are bad for doctors [23:48]

Pet Peeve #7: Netflix Docu-dramas [24:49]

What are some of your favorite burgers? 28:48]

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Matt’s still moving and getting all of his workouts in [0:38]

Tribulation with movie cutouts [0:57]

Wrestlers were carnival workers to begin [2:30]

Batman and Iron Man’s greatest powers [3:18]

Check out episode 19: Super Hero Transformations [4:24]

Dr. Gabrielle Lyon [5:36]

Point number one, muscle health [6:15]

When in doubt, do strength training [6:50]

Point number two, mitochondrial health [9:08]

All of your energy is made inside the mitochondria [9:39]

Point number three, get plenty of protein [10:39]

Digestibility of protein [11:46]

Point number four, “spend more time in the moment” [14:33]

Point number five, work on your gut health [16:34]

Check out episode 62: Anti-inflammation Diet and Metabolism Boosting Foods [17:44]

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Matt’s finishing up his move

Getting it all together [1:48]

The power rack Matt’s looking at [3:37]

The power rack Ryan has [4:47]

Looking for sponsors [6:38]

The sound of plate on plate [7:28]

Iron and The Soul by Henry Rollins [8:10]

Motivation [9:06]

You don’t need to buy a bunch of equipment [11:06]

You can reach your goals with finite equipment [12:23]

“Grow” is many things, not just muscle [13:13]

Without support and accountability your limiting yourself [13:57]

Ryan would have started with bands [15:25]

Bands force you to master the form [16:47]

Get an adjustable bench [18:30]

Check out used equipment [20:30]

Maybe a half rack [21:21]

Ryan would get an open bar [21:58]

Matt wants some really nice adjustable dumbbells [24:48]

Pickout out plates [27:10]

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We are not technology experts

Have you listened to our last episode? 1:14]

Ryan got more Rogue kettlebells [1:53]

Check out episode 51: Deload-ing for Improvement [4:24]

Check out episode 50: How to Calculate your Diet Break [4:52]

Don’t sound bite this [5:37]

How many grams of protein per meal? [6:36]

New evidence [8:45]

The study [9:50]

Human bodies are very efficient and adaptable [10:09]

What does 100 grams of protein look like? [11:10]

Triple cheeseburgers before a workout? [12:06]

Does this dispel protein distribution? [14:16]

Be wary of intermittent fasting… [15:09]

Try a maintenance phase between switching from fat loss to muscle gain [16:50]

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Check out episode 88: Maximum Sets for Maximum Growth [0:52]

Matt’s New Year Pivot, 52 sets [1:06]

Ryan’s New Year Pivot, just 1 workout [2:40]

Go back to what was successful [3:50]

“Let’s create a win.” [5:02]

The development of Matt’s plan [5:38]

FranchiseNF typically doesn’t program 90 minutes per workout [6:14]

52 sets for “weak” point training [8:55]

Lift smarter, not harder [9:56]

Ryan is actually 38, not 39

Follow our socials, FranchiseNF [11:20]

A barbell for a child does not fit on a rack [12:18]

Matt’s going to try to kill Ryan by doing 52 sets [13:24]

David Goggins is impressive [14:17]

Have you already stopped your resolution? [15:01]

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