The Storey StrengthCast

Chapters

Chapters

00:00 Introduction to Muscle Gain Challenges

03:00 The Importance of Consistency in Training

05:54 Avoiding Program Hopping and Shiny Object Syndrome

08:46 Understanding Adaptation and Progression

12:07 The Role of Body Image in Muscle Gain

15:01 Managing Expectations with Weight Gain

17:53 Logging Your Lifts for Progress Tracking

21:01 The Psychological Aspects of Muscle Building

23:55 Conclusion and Key Takeaways

41:43 The Importance of Logging Workouts

46:26 Understanding Caloric Surplus in Muscle Gain

54:48 Navigating Caloric Splurges During Bulking

01:00:08 The Role of Full Range of Motion in Training

01:05:50 Maximizing Effort and Minimizing Distractions in Training

01:20:07 The Impact of Sleep on Muscle Growth

1-1 Coaching: www.storeystrength.com 

PowerBuild6: https://www.storeystrength.com/powerbuild6 

Instagram: ⁠⁠⁠⁠www.instagram.com/sstorey94⁠

Chapters

00:00 Reflecting on 2024 Goals and Achievements

02:53 Lessons Learned from Failures

05:47 The Importance of Mindset and Therapy

09:10 Overcoming Fear of Failure

11:59 Setting Intentions for 2025

14:45 Navigating Support and Relationships

18:08 Goals for the Podcast and Personal Growth

27:20 Elevating Nutrition Knowledge

29:47 The Importance of Continuous Education

32:38 Setting Educational Goals for Growth

34:37 Training and Competition Goals

36:05 Mindset and Process in Powerlifting

40:21 Nutrition and Recovery Strategies

43:41 The Role of Support Systems

46:06 Transitioning from Powerlifting to Bodybuilding

49:28 Long-Term Planning for Bodybuilding Success

52:42 Creating a Roadmap for Achieving Goals

1-1 Coaching: www.storeystrength.com 

PowerBuild6: https://www.storeystrength.com/powerbuild6 

Instagram: ⁠⁠⁠⁠www.instagram.com/sstorey94⁠

Chapters

00:00 Introduction and New Year Reflections

17:39 Things to Leave Behind in 2024

20:27 Comparing Yourself to Others

28:13 Appreciating the Journey Over the Destination

30:59 The Fleeting Nature of Goals

35:22 Taking Control of Your Life

42:54 The Myth of Constant Busyness

51:04 The Importance of Being True to Yourself

01:00:56 Stop Waiting for the Right Time

01:02:17 The Journey to Commitment

01:03:17 Starting New Ventures

01:04:45 The Importance of Therapy

01:06:13 Raising Standards in Fitness

01:09:05 Effort vs. Results

01:11:30 Avoiding Mediocrity in Fitness

01:14:06 Skepticism Towards Popular Health Advice

01:22:28 Balancing Analysis and Action in Training

My links:

1-1 Coaching: www.storeystrength.com 

Group Coaching: www.storeystrength.com/powerbuild6

Instagram: ⁠www.instagram.com/sstorey94⁠

Emma's links:

Podcast: https://open.spotify.com/show/5Y71WFw9MkzS71zppoqsC9

Instagram: https://www.instagram.com/emma.currivan/

Chapters

00:00 Introduction and Christmas Reflections

05:43 Powerlifting Competition Experience

14:29 Lessons Learned from Powerlifting

35:46 Setting Realistic Goals in Powerlifting

38:41 The Importance of Recovery

45:33 Understanding Training Blocks

52:42 Embracing Bad Blocks

57:14 Staying Injury-Free and Progressing

1-1 Coaching: www.storeystrength.com 

PowerBuild6: https://www.storeystrength.com/powerbuild6 

Instagram: ⁠⁠⁠⁠www.instagram.com/sstorey94⁠

Chapters

00:00 Introduction to Critical Thinking in Fitness

01:00 Navigating Misinformation in Fitness Content

02:59 Understanding the Role of Experts and Authority

05:49 The Fallacy of Simplistic Narratives

09:10 The Complexity of Nutrition and Energy Balance

11:55 Debunking the Carbohydrate Insulin Hypothesis

15:09 The Impact of Hyper-Palatable Foods

18:05 Socioeconomic Factors in Food Choices

21:10 The Role of Industry and Government in Nutrition

23:46 Personal Responsibility vs. Systemic Issues

26:06 The Influence of Social Media on Nutrition Perception

28:46 The Dangers of Orthorexia and Extremism

32:37 The Scientific Method and Knowledge Acquisition

42:32 Understanding the Sources of Our Knowledge

45:04 The Role of Science in Nutrition

47:30 Evaluating Scientific Evidence

51:46 Red Flags in Nutrition Claims

58:54 Green Flags for Reliable Information

01:03:00 The Importance of Context in Nutrition

01:10:15 Mechanisms vs. Real-World Outcomes

01:13:43 Evaluating Fitness Advice

01:23:46 The Importance of Adaptability in Coaching

01:24:16 Red Flags in Coaching Methodologies

01:25:15 The Role of Context in Nutrition

01:27:42 Evaluating Claims and Evidence in Health

01:30:04 Understanding False Equivalence in Expert Opinions

01:36:07 The Value of Updating Beliefs with New Evidence

01:40:27 The Need for Context in Dietary Advice

01:47:18 Principles Over Programs in Nutrition and Training

01:52:01 Appeals to Authority vs. Logic in Health Claims

01:57:29 Understanding Attribution Error in Fitness Goals

1-1 Coaching: www.storeystrength.com 

PowerBuild6: https://www.storeystrength.com/powerbuild6 

Instagram: ⁠⁠⁠⁠www.instagram.com/sstorey94⁠

References:
A review of the carbohydrate-insulin model of obesity:

https://pubmed.ncbi.nlm.nih.gov/28074888/
Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity:

https://pubmed.ncbi.nlm.nih.gov/26278052/

Baseless Claims and Pseudoscience in Health and Wellness: A Call to Action for the Sports, Exercise, and Nutrition-Science Community:

https://link.springer.com/article/10.1007/s40279-022-01702-2

Strength, body composition, and functional outcomes in the squat versus leg press exercises:

https://pubmed.ncbi.nlm.nih.gov/27735888/

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans:

https://pubmed.ncbi.nlm.nih.gov/38118410/

Lengthened Partial Repetitions Elicit Similar Muscular Adaptations as a Full Range of Motion During Resistance Training in Trained Individuals:

https://www.researchgate.net/publication/384216033_Lengthened_Partial_Repetitions_Elicit_Similar_Muscular_Adaptations_as_a_Full_Range_of_Motion_During_Resistance_Training_in_Trained_Individuals

The effect of expectancy versus actual gluten intake on gastrointestinal and extra-intestinal symptoms in non-coeliac gluten sensitivity: a randomised, double-blind, placebo-controlled, international, multicentre study:

https://www.thelancet.com/journals/langas/article/PIIS2468-1253(23)00317-5/abstract

Recommended Books:

The Art of Thinking Clearly: https://www.amazon.com/Art-Thinking-Clearly-Rolf-Dobelli/dp/0062219693

Thinking, Fast & Slow: https://a.co/d/ehCNb77

The Irrational Ape: https://a.co/d/cvQ93TZ

Chapters

00:00 Introduction to Weak Body Parts

10:32 The Role of Genetics in Muscle Development

16:50 Identifying Weak Body Parts

29:54 Optimizing Range of Motion and Exercise Selection

35:38 Understanding Muscle Fatigue and Recovery

41:50 Exercise Selection for Muscle Growth

49:51 Specialization Cycles for Weak Muscle Groups

01:03:31 Optimizing Training Frequency and Session Order

1-1 Coaching: www.storeystrength.com 

PowerBuild6: https://www.storeystrength.com/powerbuild6 

Instagram: ⁠⁠⁠www.instagram.com/sstorey94⁠

Chapters

00:00 Introduction and Personal Reflections

03:01 The Pressure of Expectations and Feelings of Failure

05:57 Navigating Life Events and Their Impact on Training

08:52 The Struggle of Returning to Training After a Break

12:09 The Importance of Accountability and Support

14:49 Mental Health Awareness and the Stigma Around It

18:47 Finding Balance Between Life and Training

22:01 The Role of Therapy in Mental Health

25:04 Aligning Actions with Personal Values

29:27 Perspective on Bad Days and Resilience

32:08 Conclusion and Moving Forward

36:55 The Importance of Consistency and Resilience

39:05 Catching Negative Thoughts and Self-Talk

42:30 Seeking Support and Encouragement

44:49 The Power of Journaling and Self-Compassion

48:10 Addressing Bad Days with Compassion

52:02 Adjusting Expectations and Mindfulness

56:05 Practicing Gratitude for Positivity

01:00:47 Identifying and Managing Alcohol Consumption

01:05:21 The Role of Accountability in Recovery

1-1 Coaching: www.storeystrength.com 

PowerBuild6: https://www.storeystrength.com/powerbuild6 

Instagram: ⁠⁠www.instagram.com/sstorey94⁠

Chapters

00:00 Introduction to Physique Progress

11:33 The Importance of Tracking Progress

14:41 Understanding Inputs and Outputs in Training

22:13 Nutrition's Role in Physique Development

26:02 Tracking Nutrition and Training for Progress

28:01 The Role of Carbohydrates in Training Performance

31:22 Optimizing Meal Timing for Training Success

33:00 Understanding Weight Gain and Muscle Development

39:50 The Importance of Daily Weigh-Ins

47:19 Increasing Training Volume for Better Results

1-1 Coaching: www.storeystrength.com 

PowerBuild6: https://www.storeystrength.com/powerbuild6 

Instagram: ⁠⁠www.instagram.com/sstorey94⁠

Chapters

00:00 Introduction to the Incident in Fitness Industry

08:04 The Science-Based vs. Bro Lifting Mentality

13:55 Understanding Individualization in Training

30:08 Conclusion and Key Takeaways

31:50 Understanding Fatigue Management in Training

35:41 Exploring Hormonal Influences on Body Composition

39:32 The Role of Biomechanics in Strength Training

46:57 Leveraging Muscle Physiology for Better Training Outcomes

51:15 Applying Scientific Principles to Coaching

56:05 Flexibility in Training Approaches

01:01:57 The Importance of Understanding Mechanisms in Training

1-1 Coaching: www.storeystrength.com 

PowerBuild6: https://www.storeystrength.com/powerbuild6 

Instagram: ⁠www.instagram.com/sstorey94⁠