Today's Questions:
 -Can a bodyweight day follow a heavy lift day (as recovery)? 

- Rack pull up vs. pull up vs. assisted pull up?

- Any tips to reduce shoulder inflammation?

- What to eat/avoid for pre workout snacks?

- Could you discuss post activation potentiation?
Ramp Up Sets Article
- What is the best way to maintain muscle while in a calorie deficit?

- How well does endurance build from long runs translate to long rucks?

- What should I ask for when requesting blood work and what value range is ideal for each element within the panel?

- Any benefits or cons to running short to medium distance (3+miles) on an assault treadmill?

- How to decide which different squats from yesterday’s post is right for me?

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide 

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

TrainHeroic- App based bodybuilding program

Nutrition Guide- How to eat for any goal

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

Facebook: Terminator Training

Today's Questions:
Pre-fatigued running and its associated benefits?
How important is recovery from hard lifting/cardio and for lunatics, what should we do on a day off?
What is a good way to quantify mobility? Ex: lifting is overall volume/sets/reps
What pre workout do you take?
Does your body choose what energy it’s tapping into? ex. Walking vs. 400m run
Best replacement exercise to help running when you can’t run, row, bike etc?
How do I convince my wife to stop the endless cardio and start lifting?
Opinion on running with a weighted vest?
Best way to overload reverse hypers bump reps first or lbs?
Difference b/n box squats and regular squats?
Cant get close to parallel on a squat. Stick to heel elevated goblet squats rather than BB back squat?
Can you build muscle on a low carb diet?
How much can one increase their powerlifting total in a year?

Programs, blog, nutrition guide (ALL 50% OFF TILL JAN 3!-NO CODE)

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

Nutrition Guide- How to eat for any goal

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

TrainHeroic- App based bodybuilding program

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

Facebook: Terminator Training

Today's episode features special guest Michael Vespa (IG: mvvespa). Michael has been in the Crossfit space for the past 11 years, coaching both general population trainees looking to improve their health and fitness, as well has high-level Crossfit games caliber athletes.

We discussed the following
-Michael's background and upbringing, and how he got into coaching
-The main benefits and drawbacks of Crossfit, along what key factors to consider before jumping into Crossfit. 
-The difference between a high level Crossfit athlete and an everyday person who wants to improve their health and fitness; aka Crossfit as a sport vs. Crossfit as a training modality.
-Olympic weightlifting and why it's not for everyone. Safer but still effective alternatives to the barbell snatch and clean & jerk.
-Why it's important to maintain explosive ability and fast twitch muscle fiber capability as you age, along methods to use in order to do so.

Mentions: Evan Peikon IG: @evanpeikon

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide 

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

TrainHeroic- App based bodybuilding program

Nutrition Guide- How to eat for any goal

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

Facebook: Terminator Training

Todays rapid-fire Q&A included the following:
Exercises that best supplement leg strength/endurance as it applies to running?
-Are trap bar deadlifts (or deadlifts in general) worth it for the average lifter?
-Any Insight on DMHA? Ingredient in pre workout that feel helps focus?
-What is a good 12 mile ruck time to enter the SOF pipeline?
-How often do you switch exercises or rep ranges in a program?
-Best way to strengthen hamstrings for pull away speed?
-Carbs before or after a hard workout?
-For strength development, is strict overhead press or push press more useful?
-My sweet tooth is getting out of control, how do I tame it?
-What are the best sources of protein?
-I need an anti aging program. Lifting/conditioning/mobility. When is it coming out?
-Do you opt for cardio or lifting on big eating days (i.e. holidays)?
-Do you take naps? What are your thoughts on napping in general?
-Is nicotine gum a good pre workout in general?
-Who’s your favorite, Row Row or Abby?

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide (all TTM PDF programs and nutrition guide 50% off - code: christmas50)

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

TrainHeroic- App based bodybuilding program

Nutrition Guide- How to eat for any goal

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

Facebook: Terminator Training

Today's guest is my good friend, Brad Adair. Brad is former Green Beret and a current multiple business owner whose goal is to help as many people as possible (for free, by the way) find their purpose, set and achieve goals, and live a more fulfilling and successful life. We talked about a wide variety of topics, including:
-His daily habits and non-negotiables, and why doing hard things is essential
-How to he's transformed his physique and health by doing less, but being more aware
-How although he runs several businesses, he's able to finish most of his work days before 8AM
-The book he's working on, and the significance of "achievements on repeat"
-How he balances a family, owning a farm, multiple businesses, fitness, and producing content without feeling the slightest bit overwhelmed
-Why being structured creates more freedom, and doesn't mean you need to become a robot
-How to create your "elephant" and eat it one bite at a time
...And much more!

If you enjoy this interview, I highly suggest following Brad (handle on all platforms: 6figurestayathomedad) if you want to level up your life.
IG
YouTube
TikTok

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide 

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

TrainHeroic- App based bodybuilding program

Nutrition Guide- How to eat for any goal

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

Facebook: Terminator Training

Which is better, free weights or machines?
Hint: They're both valuable!

In this episode I clear the air on machines vs. free weights, and break down the best ways to train every major muscle group in the body from neck to calves, using machines OR free weights.

Exercise demos: I talk about each of these slightly nuanced exercise in the show. If you're confused about how to execute, here are some demos from my YT channel:
Incline Front Delt Press
Incline Bench Shrugs
Cable Fly
Machine Upper Back Row
Horizontal Cable Row for Lats
Rear delt pushback/swing
Chest suppt DB Row (lats and upper back)
Standing Rear Delt Cable Fly
Cable Laterals
Seated Hamstring Curl
Seated Calf Raise
Machine Chest Press
Chest Supported DB Laterals (notice angle)
Hack Squat
Hex RDL
Deadlift- Please watch if you do deadlifts!!!

BONEHEAD MOVE: I forgot to talk about biceps and triceps. I will do a short podcast today and talk about them. My apologies!

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide 

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

TrainHeroic- App based bodybuilding program

Nutrition Guide- How to eat for any goal

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

Facebook: Terminator Training

In this episode, you'll learn everything you need to know about bulking. Bulking is essentially an intentional calorie deficit while sending a muscle building signal (lifting weights) to your body in order to gain muscle and strength, or even just to speed up your metabolic rate.

Anyone who is into improving their fitness, gaining muscle, being able to eat more and stay lean, or just hitting PRs left and right in the gym should periodically enter a bulk in order to supercharge their progress.

Subjects discussed in the episode include:
-Bulking Defined (why you need not be scared of the word "bulking")
-Who should bulk and why
-Considerations for starting a bulk
-How long to bulk
-How to calculate required calorie/macro intake (and hear how terrible I am at on the spot math equations, LOL)
-Downsides of bulking and how to mitigate
-Lifestyle considerations (sleep/stress)
-Training  considerations
-Nutrition considerations
-Bulking "hacks" from a lifetime hardgainer (me!)

Enjoy the show!

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!
Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.
Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide 

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

TrainHeroic- App based training (bodybuilding)

Nutrition Guide- Learn to eat for any goal

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

Facebook: Terminator Training

In today's episode, I answered 10 Questions from this week's IG Q&A:
1. how far out do you plan your workouts?
2. On a powerlifting program do you increase weight on assistance work or just main lifts?
3. I get distracted during workouts and they take forever. The sets are good quality though. It this ok?
4. How many hours per week is jacked gazelle?
5. Carbs before or after a hard workout?
6. I’m in a pretty deep calorie deficit, and experienced with lifting. Doing a heavvy volume program. Is it worth it to be pushing to the point of true failure with my lifts?
7a. Trying to replace BB squat, best machine alternative?
7b. Hack and leg press in same session. Worth it?
8. What're your favorite books?
9. What's your favorite water animal?
10. What is your opinion on shilajit?

New TrainHeroic Program

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide 

terminatortraining.com (sign up for my newsletter!)

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

Nutrition Guide

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

NEW PROGRAM on TrainHeroic: TTM Bro Split +

Welcome to episode 40! Today's questions:

Jrizz57- Pre workout nutrition for very early training (for example, 0430 wake up and begin training within 1 hour)
Chandan_does_fitness- Does working through minor injuries and being creaky just come with lifting for years?
How to recuperate from the flu so I can go back to working out?What’s your favorite cheat meal?
Do you think under the desk treadmills are a good investment?Nonsequiturnc- How to get sunlight in winter if working shift jobs . example: 12 hour day shift RN 3x/week?
Rwade 1985- Do you prefer lat pulldowns or weighted pull-ups for overall strength and size?
Cronin207- Seated incline curl with arms behind you vs. chest supported spider curl? Same or different? Incline Curl Demo Spider Curl Demo
Itskenveen- I get a sore upper trap when I overhead press. Should I sub it for something else?
MonicaM smith- Thoughts on the liver king?

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide 

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

Nutrition Guide

Follow me:

IG: terminator_training

Twitter: @ksterminatortm

youtube: Terminator Training Method

Today's questions:

#1- Does low carb cause cramping? If so what’re the best high carb/low cal foods?#2- Exercises to strengthen the pelvic floor?
#3- Is it worth brutalizing myself doing a hard lifting program if I’m in a deficit?
#4- How to determine which deadlift variation is best for someone with short arms and long legs?
#5- Benefits/drawbacks of a deficit deadlift vs rack pull?
#6- Best tips to drop from 14%-11% bodyfat?
#7- Do you base your thoughts and content on evidence or anecdote?
#8- Is there an ideal time of day to train?

Whichever platform you’re tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!

Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.

Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

Programs, blog, nutrition guide 

terminatortraining.com

Kickstart- beginner/garage gym friendly

Hypertrophy- intermediate/advanced

Jacked Gazelle- Hybrid athlete

SFAS Prep- Special forces train-up

Nutrition Guide

Follow me:

IG: terminator_training

Facebook: Terminator Training

Twitter: @ksterminatortm

youtube: Terminator Training Method