Hammer and Chisel Performance Podcast

There are so many tribes, false narratives and a vast array of misinformation floating around. I think it all stems from what I discuss in this video.

Alec Blenis is an elite hybrid athlete, strength and conditioning coach, and endurance competitor known for pushing the boundaries of strength, muscularity, and endurance performance. A former world record holder in the Murph Challenge, Alec has completed over 50 ultramarathons and 50 elite Spartan races while maintaining an impressive physique and strength. With over a decade of coaching experience, he has helped thousands of athletes improve their performance and is the creator of the Sex and Zombies training program on TrainHeroic. Alec is a leading voice in the hybrid training movement, challenging conventional fitness wisdom and demonstrating what's possible when strength and endurance collide.

You sent in your questions and Paul Romzek and I answered them at length!

Timestamps:

0:00 Intro

2:15 Can you maintain fertility while on TRT?

7:21 Do enhanced lifters need more micronutrients?

11:40 Is NoSalt a good way to increase potassium intake?

13:59 Should you continue an anabolic cycle when sick?

15:42 How do you build bigger shoulders without heavy overhead pressing?

17:17 Are weekly refeeds beneficial during a fat loss diet?

22:51 Why do high-carb meals cause hypoglycemia after dieting?

25:49 Should you hire a coach when starting TRT?

30:00 Can a calorie surplus become maintenance during a bulk?

33:39 Is TRT appropriate with hemochromatosis and low free testosterone?

40:35 Is glutamine supplementation worthwhile without digestive issues?

42:35 Are deloads necessary, and how should you implement them?

49:03 How would you build a coaching business from zero in 90 days?

58:37 What is the optimal fiber supplementation protocol?

1:01:33 How much training volume is considered junk volume?

1:03:53 How does extreme height and body mass change training and nutrition?

1:09:34 How does low estradiol affect IGF-1 levels?

1:11:46 Should you lower elevated estrogen if you have no symptoms?

1:16:19 Can a fat loss diet extend beyond 20 weeks?

1:18:36 Should you increase calories if you feel fatigued on rest days?

1:21:30 Is long-term GLP-1 use a good strategy?

1:26:25 Outro

Q Willey, known on social media as "Coach Q Physio", is a physical therapist, strength and conditioning coach, and elite athlete with experience working alongside professional and collegiate athletes. With a background in high-level athletic performance, including training for Team USA Bobsled, Q brings a unique perspective that bridges the gap between rehabilitation and strength training.In this episode of the Hammer and Chisel Performance Podcast, we dive into the shortcomings of traditional rehabilitation, the misconceptions surrounding injury prevention, and why many athletes are chronically underprepared for the demands of their sport. We challenge conventional approaches to mobility, corrective exercises, and pain management while discussing the importance of heavy strength training, building resilient tissues, and understanding the difference between pain and actual injury.

Stop viewing food as a weight gain resource for building muscle. Start leveraging it as a signal and a resource to compliment training. Slowly over time train your body to handle more food as you build more muscle...turn your body into a food processing machine. I cover this whole topic and provide a clear actionable example of how to execute this.

Yesterday I dropped an episode with elite powerlifter Joe Sullivan who has been in a beef with fellow competitor Tyler Williamson. In this episode, Tyler comes on to respond. Tyler is one of the strongest squatters in the world and will be competing against Joe head to head in a few months on the platform.

In this episode of the Hammer and Chisel Performance Podcast, I sit down with the legendary world record holding powerlifter and coach Joe Sullivan to discuss his return to the platform, the turning point moments that forever changed his life, and his ongoing beef against fellow competitor Tyler Williamson who he will competing against head to head in his upcoming powerlifting meet.

PERFORMANCE & MUSCLE BUILDING

1. Creatine Monohydrate

2. Caffeine / Caffeine Anhydrous

3. Citrulline Malate

4. Beta-Alanine

5. Electrolytes (Sodium, Potassium, Calcium, Magnesium)

6. Potassium Citrate

7. Magnesium Glycinate

8. Coconut Water

9. Highly Branched Cyclic Dextrin (HBCD)

10. Essential Amino Acids (EAAs)

11. Dietary Nitrates (Beetroot Extract, Beetroot Juice, Pomegranate Juice)

12. Alpha-GPC

13. Rhodiola Rosea

COGNITION & NOOTROPICS

14. Caffeine

15. Nicotine

16. L-Theanine

17. Creatine Monohydrate

18. Alpha-GPC

19. Lion's Mane Mushroom

FAT LOSS

20. Yohimbine HCl

21. Caffeine

22. Nicotine

23. Ephedrine (Bronkaid)

24. Green Tea Extract (EGCG)

25. Berberine

SLEEP

26. Ashwagandha

27. Melatonin

28. Magnesium Glycinate

29. Kiwi Fruit

30. Taurine

31. Cannabis / Marijuana

32. Phenibut

GENERAL HEALTH

33. High-EPA Fish Oil

34. Citrus Bergamot

35. Policosanol

36. PHGG Fiber (Partially Hydrolyzed Guar Gum / Sunfiber)

37. Pycnogenol (French Maritime Pine Bark Extract)

38. Vitamin D3

39. Vitamin C

40. Glutathione

41. TUDCA (Tauroursodeoxycholic Acid)

42. Zinc Picolinate

43. Methylated Vitamin B12

44. Curcumin

Dom Kuza is a fitness coach and former bodybuilder who has transitioned from pursuing maximum muscle mass to embracing a more balanced approach to strength, endurance, and long-term health.After reaching approximately 220 pounds during his bodybuilding years, Dom shifted his priorities toward longevity, metabolic health, and hybrid athletic performance, eventually reducing his bodyweight to around 155 pounds.His experiences with bodybuilding, fatherhood, and endurance training have shaped his perspective on what it truly means to be healthy, fit, and capable for the long haul.

This is one of the single biggest nutrition concepts that I preach on. Maximizing body composition improvement over time to create the biggest physique transformation possible and maximize your ceiling. Want to get as jacked as possible? Give yourself the best opportunity to be as strong as possible? This is the way.