0:00 Rich’s background 

8:00 Main things for lifters to focus on

14:15 The most important aspect of any diet

18:00 How creatine works and who should use it

26:50 Importance of supplement testing

30:15 Beta Alanine

34:10 Caffeine

39:20 Keto for strength and muscle?

44:40 Carnivore

48:40 Intermittent fasting

53:00 Seaspiracy claims

57:00 The public’s perspective on science

1:03:30 Hydration recommendations

1:08:00 Body fat measurement

1:16:05 Dietary fat amount and types

0:00 Squat University controversy

3:15 Biomechanical reasoning

6:15  What do elite lifters do? 

10:30 Is asymmetry bad? 

15:30 The spectrum of physio beliefs

18:25 Problems with the kinesiopathological model

20:45 Problems with the biopsychosocial model

21:40 Good physios do the same thing 

25:40 Adaptability vs fragility mindset 

28:10 Is spinal flexion an issue? 

0:00 Intro

10:55 Should bodybuilders get stronger?

17:15 Strength phases for bodybuilders

21:00 Muscle gain for strength? 

32:40 Has social media killed bulking? 

38:27 Body fat and bulking 

46:30 Should you bulk or cut? 

0:00 What is 'training to failure' ?

7:30 ARGUMENTS FOR

8:15 Motor unit recruitment theory

10:35 The 'effective reps' theory 

13:50 Time efficiency 

15:50 Failure and overload

18:05 ARGUMENTS AGAINST

18:40 Fatigue and injury risks

20:40 Can you get enough volume for growth? 

23:50 Recommendations for doing a failure/high intensity programme 

25:05 Who should avoid failure?

27:10 Good resources

0:00 Intro 

1:55 Acceptance of difficulty 

3:20 Reframing failure 

5:55 Learning opportunity

8:00 Analysing your behaviours/actions

11:35 Analysing your goals 

16:55 Accountability aids (journaling, training partners, coaching)

24:00 Summary

0:00 What are DOMS / muscle soreness? 

1:55 Lactic acid? 

3:30 What does cause DOMS? 

10:00 Does soreness = growth? 

12:45 Can we reduce soreness?

18:00 Summary and recommendations

0:00 Intro

1:20 Defining 'load'

3:15 Adapt or die: what is overload?

5:00 Super-compensation

6:10 Progressive 

8:00 Specificity of Adaptation

11:05 The Paradox of Specificity 

15:40 Overload events and training advancement

19:45 How often / when to overload 

22:00 How much to overload by 

25:35 Summary

The fitness industry is full of contradicting opinions. So who can you really trust? In this episode I give you a critical thinking tool kit, so that you yourself can establish who has your best interest at heart, and who's full of BS. 

0:00 Why does the deadlift detrain so quickly? 

2:30 Criteria for picking at-home exercises 

3:55 Partner exercises 

9:55 Bodyweight exercises 

13:15 Bands/dumbbell exercises

19:20 Up the volume 

21:40 Outro

In this episode I sit down with Conor McCabe, a strength and conditioning coach specialising in combat sports - particularly Brazilian Jiu Jitsu. Follow Conor on Instagram @conormccabesc .