Physique Development Podcast

Today’s episode is the sixth in a series focusing on individual muscle groups. We will be covering the function of each muscle, common training mistakes/misconceptions, our go-to exercises and why we program them for our clients, and key execution techniques and application. This episode will take a deep dive look into the hamstrings.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s episode.

Timestamps:

(1:08) The Structure & Primary Functions Of The Hamstrings

(5:58) Exercise Selection & Its Importance In Training All Aspects Of The Hamstrings

(9:19) Exercises For Training The Hamstrings (In Both Hip Extension & Knee Flexion)

(20:17) Why Might You Feel Pain In Your Lower Back During Hip Extension Exercises?

(29:37) How Do We Approach Hamstring Training With PD Clients/Competitors?

(34:24) What Sorts Of Reps & Sets Do We Use Most With Hamstrings? Does It Depend On The Exercise?

(39:37) How To Sequence The Different Hamstring Movements Throughout Your Session

(41:37) Wrap-Up

Additional Resources:

Austin’s Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Hamstring-Specific YouTube Playlist - https://youtube.com/playlist?list=PLX764SrJPniRS-P2RLk43_tUKRMEKzUtQ

Complete Anatomy App - https://3d4medical.com

Have questions for future episodes or have a topic you’d like us to cover? Submit here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today's episode is a deep dive on how to deal with a lack of support on your fitness journey. Coach Sue digs into why people may not support you, how to address and deal with those who don't support you, and how to maintain relationships with unsupportive people.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s episode.

Timestamps:

(1:42) Reasons Why Some People Might Not Support You On Your Journey

(9:48) What To Do When You Encounter Unsupportive People

(19:10) How To Proceed When You Feel Like You're Not Getting The Support You Need

(28:51) What To Do When People Still Don't Support You, Even After Open Communication

(30:07) Wrap-Up

Additional Resources:

Sue's IG Post: Everything you want in life comes at a price - https://www.instagram.com/p/CQbYOm2NNkv

PDTC App - https://physiquedevelopment.app

Have questions for future episodes or have a topic you’d like us to cover? Submit here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is a deep dive on hitting your macros consistently with little to no stress. Our coaches on staff have a long history of tracking macros and are filled with tips, tricks, and the hard truths to get you to where you need to be. Coach Makenzie joins Coach Sue as they dive into the questions that are commonly asked about macros, mistakes made when they started tracking, and how to master the basics of macro tracking.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s episode.

Timestamps:

(2:46) Our Experiences (& Mistakes We Made) When Starting Out Tracking Macros

(8:07) Understanding Digestion & How Food Makes You Feel

(12:17) Why Pre-Planning Your Macros For The Next Day Is So Important

(20:35) Mastering The Basics: A Step-By-Step Guide To Tracking Macros

(32:54) Additional Tips For Ensuring Success With Macro Tracking

(40:37) Why It's So Important To Make The Effort To Make Your Nutrition A Priority

(47:38) The 5 Things To Focus On Every Day

(51:02) Some Final Tips For Ensuring You Hit Your Macros Consistently

(57:01) Wrap-Up

Additional Resources:

Sue’s video on tracking individual macros and tracking things when eating out - https://www.instagram.com/p/CJJ3zRiJp1f

Video on 5 steps to start tracking your macros - https://youtu.be/66I7iNciVDg

Sue's post: flexibility requires consistency - https://www.instagram.com/p/CPywOjfNPDC

Alex’s post: intuitive eating is earned - https://www.instagram.com/p/CMs3PaJJj8r

Have questions for future episodes or have a topic you’d like us to cover? Submit here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Coach Makenzie - @makenziemontano

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is the fifth in a series focusing on individual muscle groups. We will be covering the function of each muscle, common training mistakes/misconceptions, our go-to exercises and why we program them for our clients, and key execution techniques and application. This episode will take a deep dive look into the glutes.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s episode.

Timestamps:

(1:20) Why It's Important To Train The Glutes (Beyond The Aesthetic)

(4:40) The Main Function Of The Glute Maximus

(7:55) The Main Function Of The Glute Medius

(11:07) Exercises For Specifically Building The Glute Medius

(13:54) The Main Function Of The Glute Minimus

(15:42) Pros & Cons Of Using Bands For Glute Training

(19:59) Anterior Pelvic Tilt: What Is It, What Are The Effects, & How Do We Fix It?

(30:46) Our Favorite Exercises For Training The Glutes

(36:01) Common Glute Training Mistakes

(50:20) Wrap-Up

Additional Resources:

Austin’s Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Glute-Specific YouTube Playlist - https://youtube.com/playlist?list=PLX764SrJPniStVlxIu68jsNa1sSQGGQEp

Complete Anatomy App - https://3d4medical.com

Have questions for future episodes or have a topic you’d like us to cover? Submit here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is the fourth in a series focusing on individual muscle groups. We will be covering the function of each muscle, common training mistakes/misconceptions, our go-to exercises and why we program them for our clients, and key execution techniques and application. This episode will take a deep dive look into the chest.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s episode.

Timestamps:

(0:51) The Structure & Primary Function Of The Chest

(5:46) Why It's Beneficial To Train Your Chest

(8:20) How We Implement Chest Training For Our Clients

(10:36) Chest Training With Breast Implants & Other Anatomical Considerations

(12:43) The Importance Of Maintaining Chest Volume Even When Prioritizing Other Muscles

(16:50) Common Chest Training Mistakes

(28:37) Our Favorite Exercises for Training The Chest

(36:29) Technique & Execution Tips For Training The Chest

(45:34) Wrap-Up

Additional Resources:

Austin’s Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Chest-Specific YouTube Playlist - https://youtube.com/playlist?list=PLX764SrJPniTxbfpqJav1qlR3_GEk4udC

Complete Anatomy App - https://3d4medical.com

Have questions for future episodes or have a topic you’d like us to cover? Submit here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is the third in a series focusing on individual muscle groups. We will be covering the function of each muscle, common training mistakes/misconceptions, our go-to exercises and why we program them for our clients, and key execution techniques and application. This episode will take a deep dive look into the front and side delts.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s episode.

Timestamps:

(1:48) Main Role of the Front & Side Delts

(2:07) Main Function of the Front Delts

(2:45) Main Function of the Side Delts

(4:16) How to Set Up Exercises to Properly Stimulate the Delts

(11:10) How Using Momentum Can Be Advantageous When Training the Delts

(21:47) Common Training Mistakes

(35:16) Volume & Frequency Recommendations for Training the Front & Side Delts

(41:25) Rapid Fire Exercises for Training the Delts

(42:13) Wrap-Up

Additional Resources:

Austin’s Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Front & Side Delt-Focused YouTube Playlist - https://youtube.com/playlist?list=PLX764SrJPniQ7RuEzhnzQZikZiLBqbhpv

Complete Anatomy App - https://3d4medical.com

Have questions for future episodes or have a topic you’d like us to cover? Submit here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is the second in a series focusing on individual muscle groups. We will be covering the function of each muscle, common training mistakes/misconceptions, our go-to exercises and why we program them for our clients, and key execution techniques and application. This episode will take a deep dive look into the upper back and rear delts.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s episode.

Timestamps:

(0:00) Introduction to Today's Episode

(0:59) Muscles of Attention: Rear Delts, Traps, Rhomboids, Teres

(2:10) Main Function of the Rear Delts

(3:10) Main Function of the Traps

(4:40) Main Function of the Rhomboids

(5:06) Main Function of the Teres

(7:47) It's Not Just Traps & Rear Delts: How All of the Upper Back Works Together

(13:53) Common Training Mistakes

(21:23) Differences in Arm Angles for Training Upper Back vs Rear Delts

(33:26) Favorite Exercises for Upper Back & Rear Delts

(39:53) Angles are the Name of the Game—Diversify Angles, Diversify Exercises

(43:18) Grip Tips for Training the Upper Back & Rear Delts

(47:22) Wrap-Up & Some Execution Tips to Help Nail Form

Additional Resources:

Austin’s Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Upper Back/Rear Delt-Focused YouTube Playlist - https://youtube.com/playlist?list=PLX764SrJPniStNqo3OZG_PvCI6-56ksKI

Complete Anatomy App - https://3d4medical.com

Prime 4N1 Bar - https://primefitnessusa.com/product/prime-ro-t8-4n1

Have questions for future episodes or have a topic you’d like us to cover? Submit here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is the first in a series focusing on individual muscle groups. We will be covering the function of each muscle, common training mistakes/misconceptions, our go-to exercises and why we program them for our clients, and key execution techniques and application. This episode will take a deep dive look into the lats.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s episode.

Timestamps:

(0:47) The Primary Function of the Lats

(3:44) Common Lat Training Mistakes

(27:05) Our Favorite Exercises for Targeting the Lats

(40:41) Technique & Execution Tips

(43:07) Training Tips for Physique Competitors

(48:06) Wrap-Up

Additional Resources:

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Austin’s Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Lat-Focused YouTube Playlist - https://youtube.com/playlist?list=PLX764SrJPniRdkHoJniunA9_mtb2vi1vW

Have questions for future episodes or have a topic you’d like us to cover? Submit here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is our newly structured Rapid Q&A. This is where we take your questions and quickly answer them with the "need to know" on the topic based on our education and experience working with clients.

We will answer 19 total questions on topics such as, snacking, learning resources, tracking food, motivation, and much more! We will also cap the podcast off with some fun, quick hitting questions to get to know the coaches a little more personally.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s rapid Q&A.

Questions:

(0:27) Do you have to "bulk" as a female?

(1:50) Snacking & its impact on your goals

(2:46) Is there anything wrong with a period of being content with progress & where you are at?

(4:20) How to be consistent?

(5:28) What is the best resource to use for learning?

(7:48) Do you have to track first, in order to intuitively eat?

(11:16) How to stay motivated if not seeing results?

(13:15) Is soreness good or bad?

(14:27) How to reduce the risk of cycle dysregulation while dieting?

(16:43) The order of exercises within a training day—how important is it?

(18:47) Top 5 movements for glutes?

(21:02) When is HIIT the best idea?

(25:12) What is your favorite warm-weather activity?

(26:23) What old-person thing do you do?

(27:18) If you were about to get into a fight, what song comes on as your soundtrack?

(29:00) What is something that most people learn only after it's too late?

(29:55) Which of your personality traits has been the most useful?

(33:43) What movie can you practically quote from start to finish?

(36:44) If you had to write one new law, that everyone had to obey, what law would you create?

Additional Resources:

Austin's Book: Science of Strength Training (UK link) - https://amzn.to/3w9AUCh

Austin’s Book: Science of Strength Training (US link) - https://amzn.to/2S0S3iY

Transitioning to intuitive eating from counting macros YouTube video - https://youtu.be/u9SfzebzfSA

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is a deep dive on peak week and what it looks like to go through a peak week with Physique Development, as well as the intricacies of peak week as a whole. "Peak week" is the 7 days prior to a competition that ensures your best look can transpire on stage.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let’s get into today’s deep dive.

Timestamps:

-What peak week is not (3:40)

-What peak week is (6:43)

-Variance in training (8:51)

-Peak week as a coach (11:14)

-Water, potassium, and sodium (13:05)

-What does "flat," "full," and "spill" mean? (17:32)

-Cardio (20:33)

-Peaking with PD (24:40)

-Peak week horror stories (31:37)

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2021, Physique Development LLC. All rights reserved.