The team talks delt training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your delts.

CHAPTERS

00:00 Introduction to Delt Training Mistakes

02:11 Understanding Delt Anatomy

06:37 Common Front Delt Mistakes

20:12 Exploring Side Delt Training

24:56 Lateral Raise Mistakes and Techniques

26:36 Coaching Lateral Raises: Common Mistakes and Cues

28:50 Adjusting Techniques for Better Performance

29:55 Understanding Shoulder Stability and Movement

32:38 Single Arm vs. Bilateral Lateral Raises

34:43 Importance of Scapular Plane in Lateral Raises

36:20 Evaluating Machine Lateral Raises

39:40 Exploring Y-Raises and Their Benefits

41:45 Diving into Rear Delts: Movements and Mistakes

49:34 The Importance of Balanced Shoulder Training

KEYWORDS

delt training, shoulder exercises, fitness mistakes, muscle anatomy, strength training, bodybuilding, personal training, exercise programming, fitness tips, deltoid muscles

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The team talks quad training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your quads.

CHAPTERS

00:00 The Rise of Quad Training

04:55 Understanding Quad Anatomy

09:55 Top Quad Movements and Techniques

15:00 Common Mistakes in Quad Training

18:43 Understanding Quad Training Challenges

21:42 Overcoming Limitations in Hack Squats

24:39 The Importance of Tension in Quad Training

27:39 Navigating Pain and Discomfort in Training

30:37 Exploring Effective Quad Exercises

33:56 Leg Extensions: A Key Component for Quads

41:17 Understanding Rep Ranges and Training Techniques

43:51 Optimizing Leg Extension Mechanics

47:13 The Importance of Proper Alignment in Leg Exercises

49:28 Exploring Split Squats and Their Benefits

53:43 Adapting Quad Training to Available Equipment

58:04 Individualizing Training Based on Biomechanics

KEYWORDS

quad training, fitness, bodybuilding, leg workouts, muscle growth, exercise mistakes, quad anatomy, training techniques, fitness coaching, strength training

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The team talks chesticular training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your pecs.

CHAPTERS

00:00 Introduction to Pec Training

02:34 Understanding Pec Anatomy

05:57 Common Mistakes in Pec Training

08:34 Improving Pec Training Techniques

11:43 Programming for Pec Development

14:46 Effective Pec Exercises

17:39 The Importance of Rib Cage Positioning

20:51 Avoiding Redundancy in Training

23:52 Final Thoughts on Pec Training

KEYWORDS

pec training, muscle growth, shoulder health, common mistakes, exercise techniques, programming, anatomy, effective exercises, rib cage positioning, pressing angles

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The team talks hamstring training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your hamstrings.

CHAPTERS

00:00 The Importance of Hamstring Training

02:48 Understanding Hamstring Anatomy

05:40 Core Movements for Hamstring Training

09:07 Common Mistakes in RDLs

13:59 Mistakes in Seated and Lying Leg Curls

19:19 Mastering Seated Leg Curls

23:32 Transitioning to Lying Leg Curls

27:32 Understanding the Complexity of Lying Leg Curls

31:35 Programming Hamstring Exercises Effectively

35:00 The Importance of Hamstrings in Knee Stability

KEYWORDS

hamstring training, RDL, seated leg curl, lying leg curl, common mistakes, hamstring anatomy, fitness, strength training, knee stabilization, muscle groups

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Jeremiah and guest Aaron Straker dive deep into advanced fat loss strategies to go from lean → shredded, using Aaron's recent bodybuilding prep as a case study.

CHAPTERS

00:00 Introduction to Advanced Fat Loss Strategies

02:27 Aaron's Bodybuilding Journey and Competition Prep

09:11 Achieving Elite Leanness: Body Fat Percentages and Weights

12:46 Food Intake: From Off-Season to Competition Prep

15:51 Natural vs Enhanced Fat Loss: Key Differences

20:24 Protein Leveraging in Fat Loss

29:08 Balancing Carbohydrates and Fats in Diets

35:14 Fat Intake Considerations for Men and Women

40:16 Nutritional Strategies for Satiety

43:23 The Simplicity of Dieting

44:06 Calorie Cycling and Client Consistency

48:44 Psychology of Hunger and Dieting

50:09 Fat Loss Support: Supplements and Peptides

01:02:19 Evaluating New Fat Loss Agents

01:12:22 Training Approaches Post-Competition

FOLLOW AARON

Instagram: https://www.instagram.com/aaron_straker/

Youtube: https://www.youtube.com/@coachaaronstraker

Podcast: https://www.eattrainprosper.com/

KEYWORDS

fat loss, bodybuilding, competition prep, protein intake, carb cycling, supplements, training strategies, advanced fat loss, nutrition, fitness

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The team does a deep dive into lat training - anatomy, exercise selection, setup, and execution mistakes stopping you from growing your lats.

Timestamps

00:00 The Importance of Lats in Physique Development

02:57 Understanding Lat Anatomy & Function

06:10 Common Mistakes in Lat Training

09:00 Improving Lat Training Techniques

12:09 Programming for Lat Development

14:55 Avoiding Common Training Errors

18:09 The Role of Grip in Lat Exercises

20:58 Maximizing Lat Engagement

28:10 Understanding Arm Position in Pulling Movements

29:11 Scapular Retraction and Upper Back Engagement

30:05 Elbow Positioning in Rows and Pull-Downs

31:28 Cues for Effective Lat Training

32:30 Preferred Pull-Down Techniques

34:51 Coaching Torso Angle for Pull-Downs

36:45 Common Mistakes in Lat Training

38:32 Favorite Lat Training Movements

40:10 The Importance of Unilateral Training

42:30 Customizing Lat Training for Individual Needs

49:23 The Role of the Teres Major in Back Training

Keywords

lats, training mistakes, lat anatomy, physique, bodybuilding, lat exercises, muscle growth, fitness coaching, strength training, unilateral training

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The team discusses the exercise selection, setup, and execution mistakes that’re stopping you from growing your glutes.

00:00 Introduction to Glute Training Mistakes

06:03 Understanding Glute Anatomy

12:02 Common Setup and Execution Mistakes

18:28 Importance of Unilateral Movements

24:14 Pelvic Positioning and Its Impact

30:10 Addressing Anterior Pelvic Tilt

36:01 Key Glute Movements for Training

52:02 Final Thoughts on Glute Training

glute training, common mistakes, exercise selection, anatomy, training intensity, unilateral movements, pelvic positioning, hypertrophy, fitness coaching, strength training

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Phasic Dieting For Women Podcast Series (Episode mentioned) https://courageous-avatar-348.notion.site/The-Phasic-Dieting-For-Women-Podcast-Series-1d09ed87bf618080a266c3d20522b076

SUMMARY

Jeremiah, Natalie, and Andrea discuss the intricacies of reverse dieting, particularly in the context of transitioning from competition prep to a healthier, more sustainable eating pattern. 

TIMESTAMPS

00:00 Introduction to Reverse Dieting

02:58 Natalie's Reverse Diet Game Plan

06:02 Understanding the Challenges of Reverse Dieting

09:01 Adjusting Macros and Meal Plans

11:46 Navigating Hunger and Cravings

15:03 Setting New Goals Post-Competition

17:54 The Importance of Biofeedback

21:07 Strategies for Successful Reverse Dieting

24:13 Conclusion and Key Takeaways

29:21 Understanding Scale Weight and Body Composition

32:32 The Importance of Biofeedback in Reverse Dieting

34:24 Dieting vs. Building: The Nutritional Balance

38:47 Letting Go of the Scale: Embracing Change

40:13 Strategies for Reverse Dieting: Individual Approaches

49:58 Common Misconceptions About Reverse Dieting

54:31 The Role of Muscle in Metabolic Rate

reverse dieting, competition prep, nutrition, macros, fitness, health, coaching, dieting misconceptions, body composition, muscle building

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The team talks Natalie’s journey through her first bodybuilding season, discussing the challenges and wins along the way. The conversation delves into the specifics of the figure division, her experiences at her first two shows, and the mindset and preparation that contributed to her success. 

We also explore the importance of nutrition, training, and the mental aspects of competing, as well as advice for those considering entering the world of bodybuilding.

TIMESTAMPS

00:00 Natalie's Journey to Bodybuilding

02:55 Understanding the Figure Division

06:03 First Show Experience

08:59 Second Show and Overall Success

11:52 The Art and Science of Bodybuilding

15:02 Mindset and Preparation

17:55 Nutrition and Meal Planning

21:05 Hunger Management During Prep

24:01 The Role of Posing in Competition

38:35 Meal Timing and Consistency

40:02 The Simplicity of Meal Plans

41:40 Mental Clarity in Dieting

44:46 Training Impact During Dieting

51:42 Mindset and Performance

54:50 Redemption on Show Day

01:01:57 Reflections on the Competition Experience

01:04:29 Advice for Aspiring Competitors

01:10:02 Future Plans and Goals

bodybuilding, physique transformation, competition, figure division, mindset, nutrition, training, coaching, bodybuilding journey, competition experience

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Jeremiah breaks down why most people struggle to get (and keep) visible abs, and the best solution most are missing.

00:00 Achieving Visible Abs: The Common Struggle
02:51 The Importance of Training Frequency for Abs
06:09 Understanding Core Muscles and Their Functions
09:02 Effective Ab Training Techniques
11:55 Common Mistakes in Ab Training
15:14 Implementing a High-Frequency Ab Training Protocol
18:05 Conclusion: Building Abs for Aesthetic + Performance Goals

visible abs, ab training, fitness, muscle development, nutrition, body fat, aesthetics, core strength, training frequency, exercise techniques

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