Are 8-12 week fitness challenges a game-changer or just a cash grab? This episode breaks down why most fail, how to do them right, and what to look for before signing up so you actually get lasting results.

[0:00] – Why do people sign up for challenges? 

[2:00] – The dark side of challenges:

[6:50] – What actually works

[12:30] – The power of community

[19:00] – Final advice

Make sure you send any questions you have to our instagram below!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

This episode dives into the best exercises for each muscle group, breaking down variations, mechanics, and effectiveness for muscle growth and fat loss. The hosts discuss individual differences in exercise selection, the role of range of motion and mobility, and why training close to failure is essential. They also touch on common mistakes, joint-friendly alternatives, and optimal programming strategies for strength and hypertrophy.

Key Timestamps:

[0:00] Introduction & Training to Failure

[1:47] Best Chest Exercises: Incline Bench, Cable Press, & Dips

[7:04] Back Training: Weighted Pull-Ups vs. Lat Pulldowns

[16:44] Hamstrings: RDLs, Seated Curls & Nordic Curls Debate

[22:15] Glutes & Carves: The Must-Do Movements

As always any questions contact us through our socials below!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

In this episode of The Extra Rep Podcast, Josh and Liam break down the science of recovery and why it’s just as crucial as your training. We cover the importance of sleep, nutrition, and training volume, as well as how to balance complete rest with active recovery. To wrap up, we share supplements and recovery hacks to help you maximize muscle growth and performance.

[0:00] Introduction – Why recovery is just as important as training

[1:52] Training Volume & Overtraining – More is NOT always better

[6:18] Sleep & Wearables – How to optimize rest for better gains

[15:34] Active vs. Complete Rest – How to know when to push or pull back

[24:51] Best Supplements & Recovery Hacks

As always any questions DM us on our socials!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

In todays episode we cover pre, intra, and post-workout nutrition, including optimal carb intake, supplementation, and the truth about the anabolic window. We also discuss fasted training, electrolyte balance, and common nutrition myths.

Top 5 Key Moments:

[0:00] Intro – Why workout nutrition timing matters.

[6:00] Pre-workout – Best carb sources and fats debate.

[14:00] Intra-workout – When carbs and electrolytes help.

[19:00] Post-workout – Debunking anabolic window myths.

[24:00] Supplements – Creatine, caffeine, and magnesium tips.

Any questions as always send them to our social links below!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

In this episode of The Extra Rep Podcast, Josh and Liam break down the key principles of effective fat loss, covering training intensity, nutrition strategies, and common mistakes that slow progress. They discuss the importance of tracking key metrics, how to optimize meal timing, and why most people fail due to a lack of consistency. The episode wraps up with practical tips to make fat loss sustainable long-term.

Todays Topics:

[05:30] Why most people fail at fat loss – the biggest mistakes holding you back.

[12:45] The role of training intensity and how to ensure you’re pushing hard enough.

[22:10] Meal timing and macro distribution for optimal fat loss results.

[35:20] The importance of tracking progress beyond the scale.

[48:00] Simple habits to make fat loss sustainable for the long run.

Any questions as always just contact us below!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

In this week's podcast we cover strategies you can use to manage eating out and why its so important when it comes to fat loss and optimising your body composition.

Todays Topics

[12:01] - Weekend Activity & Calorie Buffering

[13:54] - The Impact of Alcohol on Fat Loss

[15:37] - Consistency & Long-Term Results

[16:23] - The Importance of Lifestyle Changes

[19:02] - Accountability & Tracking for Success

As always, reach out if you have any questions!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

In this episode, we explore the role of high-quality supplements in bridging nutritional gaps and tackling common deficiencies like vitamin D and magnesium. We also highlight the importance of prioritizing whole foods, using supplements as support, and optimizing health and performance with essential supplements.

0:00 - Introduction
2:45 - Foundations of Body Recomposition
12:10 - Overcoming Plateaus in Progress
22:35 - Nutrition Strategies for Effective Fat Loss
35:50 - Lifestyle Adjustments for Long-Term Success

Make sure to like and leave us a 5 star review if you're enjoying the podcast!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

In this episode, Josh and Liam dive into the effects of alcohol on nutrition, muscle growth, and sleep, while offering practical tips for mindful drinking and moderation. They also discuss strategies to enjoy social occasions without sacrificing health goals.

[10:00] - DHM and Hangovers
[10:47] - Alcohol and Nutrition Tips
[12:15] - Mindful Drinking and Social Pressures
[14:15] - Alcohol’s Impact on Muscle Growth and Sleep
[16:10] - Moderation and Long-Term Health

Any questions send them to our socials below!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

In this episode wedive deep into workout programming, uncovering common mistakes, the truth about training intensity, and how to optimize for long-term gains. We share personal experiences, expert insights, and actionable advice to help you achieve your fitness goals—whether you're a beginner or advanced lifter.

Todays Topics

[0:00] Introduction

[05:23] Progressive Overload vs. Ego Lifting

[12:18] Debunking Common Training Misconceptions

[19:04] Knowing When to Change Your Program

[25:20] Building Confidence as a Beginner

As always hit us up with any questions you have on our socials!

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

In this episode we break down the essentials of body recomposition—building muscle while losing fat. We cover the biggest nutrition mistakes, the importance of recovery, and how to track progress beyond the scale. Whether you're just starting out or hitting a plateau, this episode has the tips you need to transform your body.

Today's Topics

[00:0] The Foundations of Body Recomposition

[06:45] The Biggest Nutrition Pitfall

[13:20] Tracking Progress Without the Scale

[18:40] Breaking Through Training Plateaus

[24:30] Recovery: The Missing Piece in Recomposition

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here