In this episode, Karl answers the question everyone asks before summer — “How do I gain muscle fast… without creatine?”
He breaks it down Vitruvian-style into six key pillars: Training, Nutrition, Lifestyle, Mindset, Supplementation, and Sleep.

You’ll learn how to structure your workouts for hypertrophy, how to eat for growth without dirty bulking, and how to recover like an athlete. Karl also shares his personal insights on genetics, mindset, and the overlooked fundamentals that separate consistent progress from constant plateaus.

What You’ll Learn:

• Why sleep is your “legal growth hormone”

• The real role of protein, carbs, and calories for building lean mass

• Smart supplement strategies beyond creatine

• The 4 training fundamentals: Progressive Overload, Time Under Tension, Full Range of Motion, and No Pain

• How to track progress with photos, data, and self-awareness

• Why genetics isn’t an excuse — and how to outwork them

Whether you’re new to lifting or chasing your next 5 kilos of lean muscle, this episode gives you the clarity and structure to grow stronger — the right way.

Not medical advice, just real-world coaching that works. In this episode, Karl breaks down knee rehab and joint health in plain English: why the knee is a hinge that’s governed by the ankle and hip, and how to rebuild with short, consistent sessions.

You’ll learn the four training fundamentals (progressive overload, full range of motion, time under tension, no pain) and how to use regressions/progressions to keep moving forward safely.

We cover the “Heal → Lengthen → Strengthen” framework (think: high-rep calf raises, controlled hamstring work, TKEs, isometrics), smart frequency (10–15 mins most days), and everyday habits like single-leg balance while brushing your teeth. Plus: when to bring in a great clinician, and how VH’s structural balance assessments turn guesswork into a plan.

Protein isn’t just about building muscle... It’s the foundation of almost everything your body does. In this episode, Karl breaks down the science of protein and amino acids in a way that’s easy (and entertaining) to understand. From appetite regulation and body composition to energy, blood flow, stress response, and even DNA synthesis, you’ll see why protein truly is a non-negotiable.

You’ll also learn how to spot which proteins actually work for your body, why digestion matters just as much as macros, and how to use protein powders and amino acids wisely. Whether you’re a lifter, a busy professional, or just someone wanting more energy, this episode gives you the blueprint to get protein right.

Macros aren’t as scary as they sound. In this episode, Karl unpacks the big three — protein, fats, and carbs — plus the forgotten fourth, alcohol. You’ll learn how each one fuels the body, supports performance, and impacts energy, recovery, and mood.Karl shares simple formulas you can use today, common mistakes to avoid, and why the key is flexibility over perfection. If you’ve ever been confused by “carbs are bad” or “fat makes you fat,” this episode will clear the air and give you a blueprint for sustainable nutrition.

Karl takes the Round Table into the world of protein powders... the good, the bad, and the ugly. From shaker fails to the difference between whey concentrate, isolate, hydrolysed, and plant-based blends, this episode breaks down what actually matters when choosing a protein powder.You’ll hear why convenience doesn’t have to mean compromise, how to hit your daily protein target without digestive issues, and why collagen and blends can play a surprising role. Packed with laughs, practical tips, and no-nonsense advice, this is your guide to making smarter choices with supplements.

Karl and Eddie sit down to scroll through Instagram’s “best gym hacks” — reacting in real time to the good, the bad, and the downright useless. From plate-loading tricks to push-up regressions, they cut through the noise and explain what actually works inside the studio. You’ll hear their own top “studio hacks” that go beyond gimmicks: starting your day with intention, hydration shortcuts, sleep tips, and the fundamentals that truly drive progress.Whether you’re new to training or chasing that next level, this episode is packed with laughs, straight talk, and hacks you can use today.

Welcome to Round Table, where Vitruvian Health unpacks the real fundamentals of training.In this episode, Karl McKenna breaks down the 4 pillars of training success:1️⃣ Progressive Overload2️⃣ Time Under Tension3️⃣ Full Range of Motion4️⃣ Training Without PainYou’ll hear stories from real clients, lessons from global fitness experts like Sebastian Orb, and practical tips you can use immediately to level up your workouts.👉 Learn why doing “more” isn’t always better, why half-rep pull-ups don’t count, and how to finally break through strength plateaus.Whether you’re a beginner, weekend warrior, or experienced lifter, this conversation will give you the clarity to:✅ Train smarter, not harder✅ Build real strength and muscle✅ Stay injury-free while making progress💡 Don’t just “work out”... train with purpose. Take notes, apply these fundamentals, and start building results that last.

What if you could burn more calories, improve your fitness, and feel better, all without spending extra time in the gym? In this episode, Vitruvian Health Master Coach Karl unpacks how they use step challenges with clients and even corporate teams to make fat loss simple and fun. Discover 5 practical ways to hit your daily step goal and why NEAT is the ultimate fat loss hack for busy professionals.

This episode of The Round Table is all about tracking smarter, not harder. Karl McKenna breaks down the 5 core principles of tracking that actually matter — from hydration and sleep to mood, training, and nutrition.You’ll hear wild real-world stories (think: snooze alarms every 5 minutes and losing weight by ditching devices), and discover why more data isn’t always better.Whether you’re a high-performing lawyer, doctor, or entrepreneur juggling 50 apps—or just someone who’s overwhelmed by it all—this episode simplifies the chaos.What you’ll learn:✅ When to track (and when to stop)✅ How to use tech as a tool—not your manager✅ Real client insights you can apply now✅ The #1 thing 18,999 clients missed (yes, seriously)✅ Why weekly reviews outperform monthly miraclesIf you want better results with less overwhelm, this one’s for you.🔁 Listen, take notes, and let’s get tracking—with purpose.

In this raw and revealing Round Table Talk episode, Karl McKenna, founder of Vitruvian Health, sits down for the first time to unpack the journey that built one of Sydney’s most unique personal training ecosystems. From a turbulent childhood shaped by adversity to discovering purpose through performance, personal pain, and global education, Karl shares the defining moments that shaped his vision.He opens up about:🔹 Growing up with a mother battling MS and a father working 120-hour weeks🔹 The emotional struggles and lessons that ignited his obsession with state change and human performance🔹 Missteps, breakthrough stories, and hilarious mistakes (including that unforgettable “bigger chest” moment)🔹 Why most people haven’t tried everything and what to focus on instead🔹 The birth of Vitruvian Health, the fallouts, the mission, and the dream of a 5,000-member health meccaThis episode is more than a story; it’s a blueprint for building purpose-driven impact from the inside out. Whether you're a coach, client, or someone feeling stuck, Karl’s honest reflections will inspire you to take action, rethink the path, and start with just one small thing.📝 Take notes. Reflect deeply. And let this be your spark.