Propane Picks

It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected].

Anyway, on with the list!

Our number 1 pick this week, also mentioned by Mike on the podcast is:

Individual Differences: The Most Important Consideration for Your Fitness Results that Science Doesn’t Tell You

by James Krieger and Bret Contreras

Bret introduces the article as follows:

The idea for this article was sparked last year when James and I presented together in the UK at the Personal Trainer Collective Conference along with Brad Schoenfeld and Alan Aragon. At that time, I had done a ton of research on the genetic differences pertaining to fitness outcomes, but I hadn’t yet seen a lot of data reporting individual differences. James’ presentation was filled with graphs depicting the stark differences in individual results, and it dawned on me that this is probably the most important aspect of science that fails to be reported. We hope that in time it becomes standard practice to report individual data, but in the meantime, we wish to impress upon you that research typically only reports means, which may or may not apply to you.

The rest of the list is pretty awesome too!

Overcoming fear after Injury - Elizabeth Akinwale for Girls Gone Strong

Intermittent Fasting - everything you ever wanted to know - Alexander Cortes

15 Science based benefits of Vitamin D - Alina Petre for Authority Nutrition

6 Mandatory exercises to prevent injury - Dr John Rusin

Getting your weight back on a deadlift, a simple trick - Tony Gentilcore

Yogic Meditation Helps Fight Major Depression - Danial Savfat for Breaking Muscle

Redefining Normal: A habit-based approach to weight management - Dr Spencer Nadolsky

High Frequency Arm Training – The Spaghetti Arms Solution - Jason Maxwell

Pre versus post training protein for hypertrophy - Shredded by Science

 

Podcast Episode 64

Show Notes

In this episode Jonny and Yusef are joined by Mike Tuchscherer, Author and founder of Reactive Training Systems, the man behind the popularization of RPE, IPF 120kg World Chamption and Multiple World Record Holder. They talk work life balance and find out more about how Rate of Perceived Exertion can be incorporated into powerlifting programming.

Time Stamps

01:10  

A quick round of Would You Rather? with Big Mike T

06:25

How does Mike Tuchscherer train and what is RPE?

12:40

What's the advantage of RPE over percentage based periodisation?

23:05

How do you test progress with RPE?

27:05

How would a novice introduce RPE into their training?

34:16

Individual Variance - what works for 1 person may not work for everyone.

 

 

 

 

 

 

 

 

 

 

 

Propane Picks

It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected].

Anyway, on with the list!

Our number 1 pick this week is:

New year, New Goals. 2017 – Resolutions - Marc Keys for Cast Iron Strength

In this article Marc reminisces on 2016 and sets out his goals for 2017.

2016 for me was a great year, lots of famous people I never met or whom never affected my life in any tangible manner died from drug abuse or old age.  The presenter of the American version of the apprentice won a democratic election and triggered great swathes of the “free” world into crying about things that haven’t happened yet and the UK decided to roll the dice.

The rest of the list is pretty awesome too!

2016 Recap and What’s Coming in 2017 - Jason Ferruggia

Physical Preparation with Garrison Draper - Mike Robertson for Robertson Training Systems

Bryce Lewis – Long Term Planning For The Powerlifter - Shredded by Science Radio

Alcohol And Weight Loss — The 4D Fat Loss Guide For Losing Body Fat And Having A Social Life - JC Deen

You Need To Read Harry Potter - Tanner Baze

Ending your unhealthy relationship with Fitness - Ben Johnson

Is Perfectionism Your Greatest Motivator or Your Biggest Enemy? - Dr Lisa Lewis for Girls Gone Strong

3DMJ Podcast #33: Coach’s Spotlight 2016 – Andrea Valdez - 3D Muscle Journey

2016: The Year in Review - Brad Dieter for Science Driven Nutrition

Podcast Episode 63

In this Episode Jonny revisits his article The Benefit Of A Process Goal and discusses why setting a process goal is more beneficial than an outcome goal and is more likely to set you up to win in 2017.

Time Stamps

03:22      Paul Mort and the 12 week year - goal setting should not be complicated.

05:40      Why there's no point setting stagnant goals at a fixed point in the future.

09:04      Who you are now v. who you have to become to achieve your goals.

11:40       Sustainable changes take time - reducing the barrier to entry.

13:20       Focus on what you can control and the results will take care of themselves.

References

Podcast Episode 23 with Paul Mort

https://www.youtube.com/watch?v=5vQgUzDD2wQ

Propane Picks

It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected].

Anyway, on with the list!

Our number 1 pick this week is:

New year, New Goals. 2017 – Resolutions - Marc Keys for Cast Iron Strength

In this article Marc reminisces on 2016 and sets out his goals for 2017.

2016 for me was a great year, lots of famous people I never met or whom never affected my life in any tangible manner died from drug abuse or old age.  The presenter of the American version of the apprentice won a democratic election and triggered great swathes of the “free” world into crying about things that haven’t happened yet and the UK decided to roll the dice.

The rest of the list is pretty awesome too!

2016 Recap and What’s Coming in 2017 - Jason Ferruggia

Physical Preparation with Garrison Draper - Mike Robertson for Robertson Training Systems

Bryce Lewis – Long Term Planning For The Powerlifter - Shredded by Science Radio

Alcohol And Weight Loss — The 4D Fat Loss Guide For Losing Body Fat And Having A Social Life - JC Deen

You Need To Read Harry Potter - Tanner Baze

Ending your unhealthy relationship with Fitness - Ben Johnson

Is Perfectionism Your Greatest Motivator or Your Biggest Enemy? - Dr Lisa Lewis for Girls Gone Strong

3DMJ Podcast #33: Coach’s Spotlight 2016 – Andrea Valdez - 3D Muscle Journey

2016: The Year in Review - Brad Dieter for Science Driven Nutrition

Podcast Episode 63

In this Episode Jonny revisits his article The Benefit Of A Process Goal and discusses why setting a process goal is more beneficial than an outcome goal and is more likely to set you up to win in 2017.

Time Stamps

03:22      Paul Mort and the 12 week year - goal setting should not be complicated.

05:40      Why there's no point setting stagnant goals at a fixed point in the future.

09:04      Who you are now v. who you have to become to achieve your goals.

11:40       Sustainable changes take time - reducing the barrier to entry.

13:20       Focus on what you can control and the results will take care of themselves.

References

Podcast Episode 23 with Paul Mort

https://www.youtube.com/watch?v=5vQgUzDD2wQ

 

 

Propane Picks

Week ending Sunday 01/01/2017

A very Happy New Year from Propane Fitness!

It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected].

Anyway, on with the list!

Our number 1 pick this week is

 F@#K You Resolution - Alison Ludlow for This Is Female Powerlifting.

In this article Alison outlines how planning and visualising realisable goals sets you on the road to success and trumps short term resolutions. In her own words:

New beginnings should be about growth and goal-setting, not holding yourself to ultimatums.

The rest of the list is awesome too. Here it is:

3 Tips for coming back after an injury - Anna Johanssen

A complete Guide to the Hip Hinge - Georges Dagher

The Gluten Manifesto: Everything You Need to Know About Gluten - Brad Dieter, PhD and Sergio Fontinhas, CISSN

How to Sequence Your Strength and Conditioning Program - Brad Leshinske

Why you're not in Shape (yet) - Nerd Fitness

5 Training changes I am making in 2017 - The Barbell Physio

How to Live a Good Life with Jonathan Fields - Jason Ferrugia

Painless Hook Grip technique - Clint Darden

A Motivation Story (and 4 killer Tips) - Bach Performance

Podcast Episode 62

In this episode Jonny and Yusef are once again joined by "Love Island's Best Abs" Chris Williamson. They discuss Yusef's swimming pool misadventures, Testicular Torsions, meditation, yoga and their Resolutions for 2017. According to the BMJ, "22% of people who made them admitted failure after a week, 40% at 1 month, 50% at 3 months, and 81% after 2 years". What can you do to make your NY resolutions actually STICK?

If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes

Time Stamps

00:01       

Yusef's misadventures in a public pool.

02:59

Testicular torsions and meditation goals.

08:30

Chris's Yoga adventures.

13:30

How Yoga has been proved to help with anxiety and depression.

20:30

Yoga for Powerlifters - a challenging experience.

25:10

Chris's 52 Weeks of Caffeine.

29:42

Life Periodisation and accepting that you can't do it all.

36:00

How long does it take to form a new habit?

41:00

New Year's Resolutions.

References

Interview with Kit Laughlin Part 1

A Month of Yoga with Propane Fitness

Sudarshan kriya yoga: Breathing for health

Propane Picks

Week ending Sunday 01/01/2017

A very Happy New Year from Propane Fitness!

It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected].

Anyway, on with the list!

Our number 1 pick this week is

 F@#K You Resolution - Alison Ludlow for This Is Female Powerlifting.

In this article Alison outlines how planning and visualising realisable goals sets you on the road to success and trumps short term resolutions. In her own words:

New beginnings should be about growth and goal-setting, not holding yourself to ultimatums.

The rest of the list is awesome too. Here it is:

3 Tips for coming back after an injury - Anna Johanssen

A complete Guide to the Hip Hinge - Georges Dagher

The Gluten Manifesto: Everything You Need to Know About Gluten - Brad Dieter, PhD and Sergio Fontinhas, CISSN

How to Sequence Your Strength and Conditioning Program - Brad Leshinske

Why you're not in Shape (yet) - Nerd Fitness

5 Training changes I am making in 2017 - The Barbell Physio

How to Live a Good Life with Jonathan Fields - Jason Ferrugia

Painless Hook Grip technique - Clint Darden

A Motivation Story (and 4 killer Tips) - Bach Performance

Podcast Episode 62

In this episode Jonny and Yusef are once again joined by "Love Island's Best Abs" Chris Williamson. They discuss Yusef's swimming pool misadventures, Testicular Torsions, meditation, yoga and their Resolutions for 2017. According to the BMJ, "22% of people who made them admitted failure after a week, 40% at 1 month, 50% at 3 months, and 81% after 2 years". What can you do to make your NY resolutions actually STICK?

If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes

Time Stamps

00:01       

Yusef's misadventures in a public pool.

02:59

Testicular torsions and meditation goals.

08:30

Chris's Yoga adventures.

13:30

How Yoga has been proved to help with anxiety and depression.

20:30

Yoga for Powerlifters - a challenging experience.

25:10

Chris's 52 Weeks of Caffeine.

29:42

Life Periodisation and accepting that you can't do it all.

36:00

How long does it take to form a new habit?

41:00

New Year's Resolutions.

References

Interview with Kit Laughlin Part 1

A Month of Yoga with Propane Fitness

Sudarshan kriya yoga: Breathing for health

 

 

Propane Picks

Week ending Sunday 18/12/16

 

It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected].

Anyway, on with the list!

Our number 1 pick this week is 8 Health Benefits of Strength Training for the Average Joe by Ben Boudro for Stack Fitness

In this article Ben discusses the many benefits of strength training for Mr or Miss average. It's short but it's sweet and it's one you can definitely show your mum to lure her away from the elliptical trainer.

The rest of the list is awesome too. Here it is:

2   Do You Have the Guts to be a Successful Powerlifter? - Eric Maroscher

3   What the top fitness and rehab experts are doing differently this year - Mike Reinold

4   Back Squat Vs. Front Squat: Which Is Better? How Do You Choose? - Jake Boly

5   Understanding Gut Microbiomes - Andy Peloquin

6   The Quick Start Guide for Beginning Weightlifting - James Lee

7   Reinventing Yourself: Why it’s Essential for Success - Jason Ferruggia

8   20 Strength Coaches You Need to Follow on Instagram - Andy Haley

9   3 key strategies for having healthy food available when you need it - John Beradi

10 Measurements of Self Improvement - Alexander Cortes

Podcast Episode 61

Part 2 of Jonny and Yusef's discussion of RPE with Eric Helms, Powerlifter, Bodybuilder, PhD student and author of Muscle and Strength Pyramids.

If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes.

 

https://www.youtube.com/watch?v=0F6kl-qcsGQ

Time Stamps and Show Notes

00:15     

Preamble - Derren Brown and an epic chess tournament.

02:56

The world doesn't end when you stop tracking & the neuroses of a long-term deficit.

04:56

The discipline of bodybuilding and the double edged sword.

12:35

No magic Macros and no magic training volume.

13:12

Eric's PhD - Validation of the RPE Scale.

19:30

Jonny & Yusef's experience of RPE & how Eric implements RPE with his clients.

25:18

Individual Variance - How RPE can be implemented according to the ability of the lifter.

28:53

Does RPE work for everyone?

36:55

The irrationality of load attachment and lbs versus kgs.

42:23

Eric on his books, Muscle and Strength Pyramids

Propane Picks

Week ending Sunday 18/12/16

 

It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected].

Anyway, on with the list!

Our number 1 pick this week is 8 Health Benefits of Strength Training for the Average Joe by Ben Boudro for Stack Fitness

In this article Ben discusses the many benefits of strength training for Mr or Miss average. It's short but it's sweet and it's one you can definitely show your mum to lure her away from the elliptical trainer.

The rest of the list is awesome too. Here it is:

2   Do You Have the Guts to be a Successful Powerlifter? - Eric Maroscher

3   What the top fitness and rehab experts are doing differently this year - Mike Reinold

4   Back Squat Vs. Front Squat: Which Is Better? How Do You Choose? - Jake Boly

5   Understanding Gut Microbiomes - Andy Peloquin

6   The Quick Start Guide for Beginning Weightlifting - James Lee

7   Reinventing Yourself: Why it’s Essential for Success - Jason Ferruggia

8   20 Strength Coaches You Need to Follow on Instagram - Andy Haley

9   3 key strategies for having healthy food available when you need it - John Beradi

10 Measurements of Self Improvement - Alexander Cortes

Podcast Episode 61

Part 2 of Jonny and Yusef's discussion of RPE with Eric Helms, Powerlifter, Bodybuilder, PhD student and author of Muscle and Strength Pyramids.

If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes.

 

https://www.youtube.com/watch?v=0F6kl-qcsGQ

Time Stamps and Show Notes

00:15     

Preamble - Derren Brown and an epic chess tournament.

02:56

The world doesn't end when you stop tracking & the neuroses of a long-term deficit.

04:56

The discipline of bodybuilding and the double edged sword.

12:35

No magic Macros and no magic training volume.

13:12

Eric's PhD - Validation of the RPE Scale.

19:30

Jonny & Yusef's experience of RPE & how Eric implements RPE with his clients.

25:18

Individual Variance - How RPE can be implemented according to the ability of the lifter.

28:53

Does RPE work for everyone?

36:55

The irrationality of load attachment and lbs versus kgs.

42:23

Eric on his books, Muscle and Strength Pyramids

 

Propane Podcast Episode 60

In this Episode Jonny and Yusef discuss Yusef's little purse, lube dilemmas, volume sets and how to remove yourself emotionally from the process of execution in order to achieve your goals.

If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes.

Show Notes

00:00    

Preamble - Car Trouble and Yusef's little purse

01:54

Let us Pray - Jonny endures 36 sets of squats and deadlifts courtesy of new coach, Paul Rees

06:56

A Hospital story involving lube

09:11

Planning and execution - how to separate the 2 and the need for emotional detachment

13:45

Making use of the ebbs and flows in motivation

16:40

How to achieve Macro Jedi status and the concept of intuitive tracking

Propane Podcast Episode 60

In this Episode Jonny and Yusef discuss Yusef's little purse, lube dilemmas, volume sets and how to remove yourself emotionally from the process of execution in order to achieve your goals.

If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes.

Show Notes

00:00    

Preamble - Car Trouble and Yusef's little purse

01:54

Let us Pray - Jonny endures 36 sets of squats and deadlifts courtesy of new coach, Paul Rees

06:56

A Hospital story involving lube

09:11

Planning and execution - how to separate the 2 and the need for emotional detachment

13:45

Making use of the ebbs and flows in motivation

16:40

How to achieve Macro Jedi status and the concept of intuitive tracking

 

Propane Podcast Episode 59

In part one of this Episode, Jonny and Yusef talk to friend and former powerlifting coach Eric Helms about his diet and training, overcoming injury, being a multi-discipline competitor and how he helps clients deal with diet nuroses.

Eric Helmes is the hugely successful author of Muscle and Strength Pyramids, Powerlifter, Bodybuilder, Coach and one fifth of 3D Muscle Journey.

If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes

 

https://youtu.be/FJVnCdEtSs8

Show Notes and Time Stamps

 

04:20   

Introducing Eric Helms - coach, powerlifter, bodybuilder, author and PhD student.

06:45

A quick round of would you rather? involving gender swapping and muffins.

09:00

How Eric's training has evolved in order to overcome injury.

13:12

Eric on juggling powerlifting and and his pro bodybuilding debut in the INBA.

17:34

How Eric approaches training around injury

18:40

Eric's approach to diet for powerlifting weight classes

24:17

How Eric is taking a more flexible view of dieting and macro tracking

30:01

"Taking off the stabilisers" - dealing with tracking nuroses