The Storey StrengthCast

The Storey StrengthCast

By Shane StoreyHealth & FitnessFitness
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The Storey StrengthCast episodes

  • Ep 9 Recovery Series Pt 2: How Level Up Your Sleep

    Chapters


    00:00 Introduction and Importance of Sleep

    07:23 Managing Light Exposure for Better Sleep

    14:45 Reducing the Impact of Blue Light on Sleep

    23:19 Optimizing Meal Timing for Quality Sleep

    28:07 The Impact of Sleep on Training Performance

    40:06 Optimizing Meal Timing for Body Composition

    42:15 The Importance of Timing Meals Around Training for Recovery

    51:04 The Influence of Training on Sleep and Recovery

    01:00:39 External Influences on Sleep Quality

    01:06:54 Creating a Sleep-Friendly Environment and Practicing Good Sleep Hygiene



    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com

    1 hr 4 min
  • Ep 8 Recovery Series Pt 1: What is Recovery, Recovery Metrics, Load Management & Nutrition

    Chapters


    00:00 Introduction to Recovery and Its Importance

    02:16 Common Misconceptions About Recovery

    03:15 Factors Affecting Recovery: Load Management, Nutrition, Sleep, and Stress

    09:02 Tracking Recovery: PRS Scale and Intuition

    14:52 The Limitations of HRV as an Indicator of Recovery

    16:21 Using the Perceived Recovery Score Scale (PRS) to Track Recovery

    29:31 Managing Training Volume and Intensity for Better Recovery

    38:13 Exercise Selection and Spacing Out Training Days for Optimal Recovery

    41:40 Adjusting Recovery Strategies Over Time

    42:09 Optimizing Load Management

    45:02 The Role of Nutrition

    55:43 The Importance of Hydration


    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com


    1 hr 12 min
  • Ep 7 Powerbuilding: How To Get Jacked & Strong

    Chapters


    00:00 Introduction to Power Building

    10:43 The Role of Intensity and Rep Ranges

    40:33 Volume: Sets per Week

    45:53 Training Volume for Muscle Growth

    49:28 Optimal Training Volume

    50:26 Frequency in Training

    59:04 Frequency for Hypertrophy

    01:10:27 Exercise Selection

    01:20:13 Powerbuilding and Periodization


    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com

    1 hr 27 min
  • Ep 6 How To Get Lean While Maximising Performance

    Chapters


    00:00 Introduction to Fat Loss Phases and Maintaining Performance

    05:45 The Importance of Holding Body Weight Before a Deficit

    08:42 Choosing the Right Rate of Fat Loss

    33:24 The Importance of Carbohydrates for Training Performance

    41:10 Personal Preferences and Strategies for Fat Loss

    42:08 Optimizing Nutrition for Fat Loss

    44:04 The Impact of Meal Timing and Frequency

    49:24 The Importance of Micronutrient Density

    01:03:47 Prioritizing Sleep for Fat Loss and Performance


    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com

    1 hr 19 min
  • Ep 5 Lessons For The Rookie Bodybuilder

    Chapters


    00:00 Introduction

    03:27 Starting Leaner and Giving Yourself More Time

    37:22 The Diet is the Easy Part

    41:03 Setting Up Your Life for a Successful Prep

    48:10 Recognizing and Accepting Individual Differences

    57:51 The Financial Costs of Bodybuilding

    01:03:20 Planning for Post-Show Recovery


    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com


    1 hr 18 min
  • Ep 4 How To Save Time In The Gym

    This episode is all about how you can make the most of your time in the gym for the best results. We'll talk about some training hygiene as well as density methods to get more work done in less time.


    Chapters

    00:00 Introduction

    00:59 Time Constraints in the Gym
    06:39 Having a Plan and Timing Rest Periods
    10:02 Minimizing Distractions
    15:44 Reducing Training Time
    22:23 Minimum Effective Dose for Strength
    26:29 Efficiency with Rest Times and Warmups
    31:49 Reducing Warmup Time
    34:12 Top Sets with Low Reduction
    39:26 Opposing Muscle Group Supersets
    46:26 Drop Sets
    49:41 Rest Pause Sets


    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com

    57 min
  • Ep 3 How To Break Through Training Plateaus

    In this podcast we will cover everything you need to know about plateaus for strength & muscle gain + exactly how to burst past them.


    Chapters

    00:00 Introduction and Setting the Stage

    01:31 Establishing a Benchmark
    07:25 Factors Affecting Progress
    11:28 Assessing Training Program and Application
    13:01 Subjective Measures and Adjusting Training Dose
    15:44 Making Changes to the Program
    24:35 Alternative Strategies for Breaking Plateaus
    27:28 Breaking Through Strength Plateaus
    31:32 Breaking Through Hypertrophy Plateaus
    45:16 Training Further from Failure
    48:48 Heuristics for Overcoming Plateaus


    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com


    50 min
  • Ep 2 How To Actually Progress Your Training

    In this episode I am going to give you the run down on what progressive overload is, what people get wrong about the concept & some helpful frameworks to allow you to progress your training & avoid plateaus.


    Chapters

    00:00 Introduction to Overload and Progressive Overload

    02:02 Understanding Progressive Overload
    03:02 The Importance of Overloading Training
    04:24 The General Adaptation Syndrome
    05:24 Exhaustion and Recovery
    06:22 Avoiding Exhaustion and Overtraining
    08:20 Factors Affecting Recovery and Adaptation
    09:47 Progressing the Training Stimulus
    10:50 Understanding Progressive Overload
    12:36 Progression Models
    13:49 Misconceptions about Progressive Overload
    15:07 Muscle Fiber Recruitment and Tension
    20:40 The Role of Muscle Fibers in Strength
    22:17 Increasing Mechanical Tension
    23:51 Different Rep Ranges and Tension
    25:09 Adaptations to Increased Tension
    26:33 Importance of Standardizing Technique
    29:02 Progression: Load or Reps?
    30:12 Progression for Strength vs Hypertrophy
    31:35 Long-Term Progression and Load Capacity
    33:02 Progression in Powerlifting
    36:35 Load Progression for Strength
    37:04 Challenges of Load Progression for Hypertrophy
    38:52 Rep Progression for Hypertrophy
    39:21 Rep Range and Neural Adaptations for Strength
    40:07 Skill, Neural, and Muscular Adaptations for Strength
    41:06 Progressing Reps for Hypertrophy
    44:08 Setting Rep Ranges for Hypertrophy
    45:03 Narrow Rep Ranges for Practical Progression
    46:30 Double Progression Model
    48:07 Progression with Multiple Sets
    50:17 Triple Progression Model
    52:27 AMRAP to RPE Progression
    56:09 Importance of Overload and Performance
    59:35 Recovery and Performance
    01:03:01 Tracking Performance and Outside Factors


    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com

    53 min
  • Ep 1 The Origin Of Storey Strength

    Welcome to The Storey StrengthCast

    This is more of an intro to the man behind the microphone so you can get to know me a bit better & where I've came from!


    Chapters


    02:11 Early Life and Sports 

    06:03 Discovering Weightlifting and Training 

    10:30 First Experience with Weights 

    13:16 Initial Progress and Interest in Fitness 

    16:11 University Years and Lack of Purpose 

    22:09 Discovering Fitness Influencers and Improving Knowledge 26:50 Realization of Passion for Fitness 

    29:18 Applying Fitness Principles to Studies 

    32:05 Achieving Academic Success 

    34:40 Completing Personal Training Certification 

    35:16 Starting in the Fitness Industry 

    36:12 Working with Real People 

    37:41 Learning Soft Skills as a Personal Trainer 

    39:44 Benefits of Working in FlyFit 

    42:36 Joining ABS Powerlifting 

    45:33 Competing in Powerlifting 

    48:59 Transitioning to Online Coaching 

    50:42 Adapting to the Pandemic 

    52:40 Building an Online Coaching Business 

    56:25 Importance of Mentors 

    58:26 Venturing into Bodybuilding 

    01:02:46 Competing on the World Stage 

    01:09:26 Current State and Future Plans

     

    Links:

    Instagram: www.instagram.com/sstorey94

    Youtube: https://www.youtube.com/@sstorey94/

    Coaching Application: www.storeystrength.com

    51 min

About The Storey StrengthCast

From the publisher's feed

Welcome to the Storey StrengthCast with Shane Storey.