Leaner Stronger Podcast

In this episode, you'll learn five powerful fatigue management strategies to accelerate your gains, whether your goal is to build muscle, strength, fitness or get faster.

You'll learn about the Three Pillars Of Muscle Building and why not all stress is bad for you. You'll discover that recovering is not a waste of time but an integral part of the training process.

0:00 Role of fatigue management in muscle building

1:30 Three Pillars of Muscle Building

3:00 Stressors of modern life

7:58 Not all stress is bad for you

8:20 Eustress vs Distress

10:00 Overtraining vs under recovering

11:05 Fatigue Management Strategy 1: Training Program

12:05 Why I stopped listening to music while I train

13:35 Fatigue Management Strategy 2: Active recovery periods

16:07 Fatigue Management Strategy 3: Rest days

19:11 Fatigue Management Strategy 4: Sleep

22:45 Fatigue Management Strategy 5: Parasympathetic activities

24:59 What does your breathing tell you about your stress levels?

27:44 The best way to take action on what you've learned

Do you want to look your best, sharpen your mind, have more energy, perform like a machine, slow aging, and reduce stress?

https://www.coachpyry.com/breathe

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you’ll learn how to bust plateaus and make steady progress from year to year.

You’ll take away actionable tips you can start applying from TODAY to accelerate yourself on your journey towards your dream body.

We discuss one of the most important aspects of resistance training - training volume. You’ll learn about the risks of overdoing it, and the equally negative flip side of the same coin, under recovering. We give tips on maintaining muscle and strength when you are on holiday or super busy with other commitments and can’t put as much effort into going to the gym.

We share how we busted through a plateau with Theresa’s glute training. Finally, we discuss the importance of tracking your training and give specific tips on making this as convenient for yourself as possible.

0:00 Introduction

1:12 How are muscle building and sun tanning related?

5:49 What are signs that you might be overdoing it?

6:38 Maintenance Volume, Minimum Effective Volume, Maximum Recoverable Volume

8:45 How to apply the volume landmarks in your training

11:32 Why should you just try to maintain what you’ve got every now and then?

16:12 How do you know if you are maintaining your muscle mass?

19:35 How Theresa busted her glute plateau?

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you'll learn about another critical aspect of resistance training to maximise your gains and minimise pains from the hard work you put in at the gym: lifting tempo. 

Time stamps:

00:00 Introduction & Recap

01:37 How quickly should you lift weights?

04:00 Specific examples: Lying hamstring curls, lat pulldowns, pull-ups

6:25 Great rule of thumb when to lift quickly and when to lower down under control

7:10 Muscles are elastic bands

10:00 Why do some people lower weights down super slowly?

12:30 Why you shouldn’t lift too slowly?

13:43 How do you know if you are lifting at the right speed?

18:30 Before 30 you train with your balls, after 30 with your brains and

20:36 The tradeoffs of getting “too strong”

24:20 How to start intelligent training?

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you’ll learn how to develop any muscle in your body, even the ones you thought were impossible for you. 

You’ll also learn how to unlock better mobility forever. We discuss what mind-muscle connection is, and how to improve your mind-muscle connection to get better gains from the gym. You’ll also learn when you shouldn’t focus on mind-muscle connection to optimise your performance.

As always, the episode is full of actionable takeaways you can apply on your next visit to the gym to accelerate your results.

0:00 Introduction

0:45 Recap Muscle Series episodes 1 and 2

1:35 What is a mind-muscle connection?

3:15 Positions and technique are keys to better mind-muscle connection

5:10 How do you know if you have mind-muscle connection or not?

6:15 Specific example: How to feel your back muscles during lat pulldowns

8:15 What to do if you don’t have a mind-muscle connection?

9:40 So, you’ve got a mind-muscle connection. Does it mean you are building muscle?

11:00 It’s not enough to feel the muscles. You need LOAD.

11:40 When does the mind-muscle connection become less important?

14:00 How does the mind-muscle connection change as your training age progresses?

15:28 How to increase mind-muscle connection to the lats specifically?

17:40 Great news, you do NOT have “weak” muscle groups!

19:56 What if you’ve lost your movement potential?

21:10 The role of strength training in the improvement of movement potential?

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you'll learn how to get more out of every visit to the gym. 

By applying the actionable takeaways in this episode, you'll be able to provide your body with a more potent muscle growth stimulus with every repetition and set you perform at the gym. You'll learn how to get more done in less time and be less likely to injure yourself when you train with a full range of motion. You'll learn why training muscles in fully shortened and lengthened positions is important. We will review specific applications for the quads, biceps, hamstrings and glutes. 

0:00 Introduction

0:30 How to get more done in less time at the gym

1:45 The importance of a full range of motion to maximise every repetition

3:20 The one exception to the rule

5:29 The importance of training muscles in both their shortened and lengthened positions and how to do this in action

7:40 More Specific applications to training and programming

8:30 The importance of not doing the same thing again and again

10:20 Specific applications to squatting and leg training

12:00 The challenge in designing training programs that most people don’t think about

13:10 How to get the most out of each repetition, set and session at the gym

13:43 The best way to put this information into practice

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

This episode is the first in the 11-episode mini-series on maximising your valuable time at the gym if your goal is to look and feel your best.

In this episode, you'll learn about the different ways to stimulate your muscles to grow; mechanical tension, the pump, and muscle damage. You'll learn specific ways to apply this information on your next gym visit. You'll learn to avoid one of the most common pitfalls even intermediate trainees fall for. 

Muscle series 1

Time stamps:

00:00 Introduction to the How To Maximise Muscle Growth Series

01:05: The most essential principle for muscle growth: Specificity

01:50 Three ways to stimulate muscles to grow

02:15 What is mechanical tension?

03:35 Avoid this common mistake!

5:40 The pump!

8:02 How to combine mechanical tension and pump for an all-rounded program?

10:40 Muscle damage

13:00 Is muscle soreness a good indicator of a good session?

15:30 Summary of how to stimulate your muscles to grow.

16:55 How hard should you train to stimulate muscle growth? (Relative effort)

19:40 How to put it all into action and accelerate your results?

Coach Pyry Training App - The Training App That Gets Results

https://www.coachpyry.com/app

Free Resources:

Five Salads In Five Minutes Recipe Book

Download the Five Salads in Five Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

7-Day Body Transformation Kickstarter Program

Want to look and feel better in only seven days?

https://www.coachpyry.com/freeguide

The Free Guide includes the following:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you’ll learn about callousing your mind. We discuss Pyry’s first-ever marathon and all the triumphs, challenges and lessons learned from it. We discuss mindset and delayed gratification and how they are the keys to moving towards your health and fitness goals. We also discuss our evolution as coaches and our current training goals.

Timestamps:

00:00 Theresa’s promotion and gift

00:50 5 Salads in 5 Minutes

4:25 Callous your mind

9:10 Marshmallow test

10:50 Pyry’s grave marathon mistake

16:50 Pyry’s book recommendations on stoicism

20:03 Effort - One of the most important things about training

21:35 Our evolution as coaches

24:30 Current training goals

Download the 5 Salads in 5 Minutes Recipe Book from here:

https://www.coachpyry.com/saladrecipes

Want to look and feel better in only 7 days?

https://www.coachpyry.com/freeguide

The Free Guide includes:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you’ll learn the four key factors to focus on if you want to run longer. 

We discuss lower limb conditioning to avoid shin splints and foot pain. We discuss the importance of cardiorespiratory conditioning for performance, lifting and life in general. We discuss optimal running mechanics, best ways to troubleshoot movement restrictions and Pyry’s shoe recommendations for runners. We also discuss the importance of mindset and mental faculties for running long distances. Pyry will also share his experiences preparing for his first-ever marathon.

Timestamps:

00:00 Pyry’s running experience

06:12 Why did I decide to run a marathon?

09:15 The importance of lower leg conditioning

9:50 Barefoot shoes

11:00 Pyry’s shoe recommendation for long-distance running

15:10 Importance of aerobic fitness

18:36 When should you breathe through your nose vs mouth?

24:15 Running technique

25:00 Your shape dictates your running technique

26:00 The best way to improve movement variability

29:35 What constitutes good running technique?

31:39 The mind

40:15 Four critical factors for running longer

Want to look and feel better in only 7 days?

https://www.coachpyry.com/freeguide

The Free Guide includes:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode, you’ll learn whether you really only have to eat chicken and broccoli to lose body fat or if you can also fit some junk food in and achieve your results. You'll also learn how to reduce the friction of dieting and make your life much easier by reducing cravings. 

Timestamps:

00:00 How to get rid of cellulite

7:55: What are “junk foods” and “processed foods”

14:06: Can you eat processed foods and lose fat?

16:20: Why do we recommend eating mostly whole foods while on a diet?

19:25: How to feel satisfied while dieting

21:20: How to reconfigure your tastebuds

23:13 What can we learn who physique athletes who get extremely lean?

24:46: How to reduce friction while you are on a diet

25:05: Game-changing pro tip for meal preparation

25:43: The 80/20 Rule of Healthy eating

Click HERE to learn more about the Leaner Stronger Experience

https://www.coachpyry.com/leanerstronger

It starts on the 3rd of October. Don't miss out!

Want to look and feel better in only 7 days?

https://www.coachpyry.com/freeguide

The Free Guide includes:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links:

In this episode of the podcast Coach Pyry and Coach Theresa talk about measuring your progress with your body composition. 

Topics covered in this episode:

+ More!

Click HERE to learn more about the Leaner Stronger Experience

Want to look and feel better in only 7 days?

https://www.coachpyry.com/freeguide

The Free Guide includes:

-7 Day Meal Plan

-7 Day Shopping List

-10 Delicious, Easy and Healthy Recipes

-7 Day Training Program with exercise demonstration videos

The free guide is guaranteed to accelerate you on your journey towards your goals.

Show Links: