This week the boys go into the essentials you need to be able to train from home. With lockdown 2.0 looming getting some kit to be able to train at home may be a good idea. They share with you the do’s and don'ts of where to start along the lines of owning your own gym.

00:00 - Introductions

01:43 - the current lockdown situation (don’t shut the gyms)

03:15 - home gym equipment prices and price gouging

13:19 - top 5 started bits of kit for a home gym

22:00 - gym flooring

28:33 - draft proofing

33:00 - adjustable vs fixed dumbbells

39:45 - space saving cardio equipment

44:10 - Pts working from a home gym

46:30 - kit maintenance and refurbishment

47:30 - How much space do you need for a home gym?

48:50 - second hand vs new & cheap vs high end

54:00 - Squat racks

55:00 - what wouldn’t you recommend for a home gym

56:00 - how often do you reshuffle / rethink the setup?

58:40 - lighting for the home gym

1:00:00 - leaving statements and social media handles

This week the boys spoke to Russell Taylor, about hybrid training, how to recover from and injury and some embarrassing stories from diet rebounds.

00:00 - Introductions from Dan

01:30 - Intro from Russell

02:30 - hybrid athletes

04:20 - high volume - high frequency training

07:54 - rep quality vs quantity training to technical breakdown.

15:36 - how often should you test your strength

23:00 - chains and bands within bodybuilding

27:00- - how important is the pump

30:00 - how to get people in show condition assisted and natural

42:00 - lifting apparel and whiskey

44:01 - TRT and RBC and heart issues.

46:00 - coming back from injury

50:10 - how to get to worlds from a home gym

56:00 - controlling the lowering of the deadlift

57:00 - read the rules of your feds

1:00:00 - using a powerlifting competition to help you start on track on the rebound

1:02:00 - weight cuts and disordered eating

1:06:00 - conditioning for bodybuilding / powerlifting

1:09:00 - will you ever do a sport crossover

1:14:00 - what are your hobbies outside of training?

1:16:00 - differences between male and female powerlifters

1:21:00 - home gym exercises, that don't involve the core.

This week the boys spoke to Rachel smith, Rachel has trained as a bodybuilder strong woman, and powerlifter. She is also an ex-teacher and has had an amazing physical transformation of her own. She now teaches others to take care of themselves both physically and mentally.

0:00 - introduction

01:15 - Rachel's story from primary school teacher to a gym owner.

05:50 - the pelvic floor expert

07:00 - why is it that some girls pee themselves on the platform.

14:00 - training around your hormonal cycle.

20:21 - Rachels terrible experience with a prep coach.

30:20 - finding her love of strength training.

34:20 - calories & a damaged metabolism

37:00 - grassroots sports and female role models.

45:00 - what does your program look like now?

47:00 - how to get strong AF!

47:50 - who do you follow for inspiration?

51:10 - is there enough done to get women into strength sports?

54:35 - do you do any cardio?

56:00 - where to find Rachel

Make sure to give her a follow this lady is amazing at what she does!

This week the boys have another Q&A session answering questions on peak weeks, volume on accessory work and trigger foods that make them binge eat.

Intro and recap on last weeks podcast

03:15 - Misconceptions about a PT/coaching

07:17 - Peak week for strongman vs bodybuilding

14:34 - Beginner workout

17:00 - How to switch up volume / intensity for accessory work

20:25 -Conventional vs sumo deadlifts

29:00 - Do you need a pump to grow?

32:45 - Do you have any trigger foods?

39:28 - Favorite shopping channel fitness products good and bad

44:25 - Macros ratios and the effects of fat loss.

This week the boys had Chris peel on to speak about all things rehab, training and the difference between treating assisted and unassisted athletes.

00:00 - introduction

01:00 - introduction to Chris and his background

05:00 - why did you feel you need to go back to uni?

09:10 - diagnosis is so important for rehab but so few practitioners do it05:

13:00 - short term vs long term effects of soft tissue.

16:25 - working with Eddie Hall

22:25 - being a honest/educational practitioner

23:42 - JUST RELAX!

28:30 - whoop bands/wearable's

32:30 - working with assisted athletes

48:15 - lower back issues

1:05:27 - upper back mobility

1:10:31 - best books / resources for more info on rehab.

1:19:17 - lying leg lift alternatives

1:25:33 - trapped nerve in neck how to recover

1:33:50 - where can we find you social media

Episode 14 - this week the boys talk about the importance of hydration, the eddie hall vs the mountain fight and the best exercises to grow your forearms.

00:00 - Introductions and catch up

03:54 - Importance of hydration

08:15 - splitting workouts AM and PM

11:25 - would you rather….

18:30 - go to Pt textbooks / audiobooks

21:30 - eddie hall vs Hafor

28:42 - what's the worst of the big 3

32:45 - do you enjoy a gym beer?

36:30 - what's a good beginners workout?

38:10 - best exercises for forearms

42:45 - helping with tennis elbow

Episode 13 - This week we have a guest Anne Durey. Anne and Donald talk about, how she got into training from home. Her love of power-lifting and the empowering nature of lifting weights for women.

00:00 -Introductions -

00:45 - Introduction to Anne

02:00 - Anne's story

04:00 - buying her equipment

07:00 - Anne's coaching journey

09:00 - making time for myself (ANNE)

12:30 - problem-solvers vs problem causers

13:10 - Anne's training

16:30 - power-lifting and me (ANNE)

18:30 - weightlifting is empowering

21:00 - what advice would you give to someone who wants to start training from home.

23:30- what’s wrong with the fitness industry.

28:00 - Anne's strong mom socials.

29:30 - WHO WANTS HOODIES? Could you write us a 5 star review?

This week the boys talk about male body-dysmorphia, books as well as game of thrones and the MCU.

Opening statements

1:00- MCU & game of thrones geeking out

06:40 - Training and non training books

12:00 - phone shop & inbetweeners recommendation

15:10 - gadgets and geezers

18:40 - best plan to lose weight and build strength and endurance

25:45 - strongman style exercises in a commercial gym

29:40 - DOMS push through and train or rest and recover

33:18 - Robert Patterson as Batman

43:00 - Is the media pushing men to look and be a certain way

This week the boys discuss Dan’s new love of painting, pre-workout supplements and their fitness/sporting hero's growing up.

01:21 - Dans love of painting

02:50 - Dons hired a coach

04:55 - Strength sport heroes

12:00 - Breathing and bracing

16:18 - Training muscles multiple times per week

22:4- Pre workouts

30:00 - Landmine circuits for cardio

32:00 - Biggest misconception in fitness

47:10 - closing and thank yous and who should we get on as a guest?

Episode 10 - this week the boys talk about dead lifts, rest pause sets and the biggest scams in fitness.

Opening comments

01:30 - dead lifts functional movement or recipe for injury

08:45 - strongman comps

11:05 - rest between reps

15:10 - 5x5 + crossfire benefits drawbacks

17:35 - can I still build muscle doing strongman

21:00 - calorie deficit

25:00- biggest scam in fitness

28:50 - recovering after large amount of blood loss.

32:50 - what would I tell a younger me

36:30 - training calves for dummies

Please if you could share the podcast on whatever platform you are listening on and write a review we would be so so grateful.