In this episode Thomas Campidell and I are reflecting on the biggest lessons learnt from 2018 and the goals we would like to set for the upcoiming calendar year.

Time-Stamps:

0:53 - How would you describe 2018?

6:56 - Lessons learnt about the things that are important for us

15:20 - Accepting flaws vs trying to improve on them

19:00 - Trying to find the areas where we should improve

28:20 - Improving social life

33:50 - Improving intellectually and reading books

39:00 - Fitness goals

42:25 - Goal setting strategies

The SSD Training and nutrition course:

www.sustainableselfdevelopment.com

Join the SSD FB Community:

www.facebook.com/groups/sustainableselfdevelopment

Itunes:

https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906?mt=2

Insta: @ssdabel

Thomas:

www.campidellcoaching.com

Happy New Year Everyone!

Join the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelopment

Steve Hall from Revive Stronger returns to the podcast for the 3d time.

Besides talking about some business stuff, we uncover how Steve made some serious gains as a late stage intermediate/advancesd training. If you want to give bulking, progressive volume training and twice a day training a go, you will like this episode, I can promise!

Time-stamps:

Personal development and business talk:

0:20 - Steve's and my difficoulties with Christmas shopping

1:05 - How Steve's fitness business changed over the years

07:45 - How to prioritize content for different platforms when you run a business

17:55 - Typical day in your life?

25:00 - Insecurity with posting your half naked pics on instagram

Nutrition talk:

28:05 - How did you make such good gains in your bulking phase?

34:15 - Caloric surplus and rate of weight-gain of weight gain

41:20 - Mini cuts - how frequently and how long to do them

Training talk:

44:50 - Progressing volume

52:00 - Comeon, let's not kid ourselves:, how much volume do YOU do?!

54:45 - 2x a day training - how do you do it?

59:30 - How to train ABS

1:02:20 - where can we find more about your work?

Check out the SSD Nutrition and Training course:

www.sustainableselfdevelopment.com

Join the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelopment

Steve's work:

www.revivestronger.com

Insta:

@revivestronger

Ok, this one is a bit of a one-off episode - doesn't quite relate to the general theme of this channel, but I wanted to do this for a long time - therefore, consider this as a christmas gift for myself. :D

Besides being a podcast host, I'm also an avid podcast listener. Podcast host that ruin the podcast listener experience drive me pretty crazy - therefore I compiled couple of year's wort of frustration as a podcast listener.

2:52 - Passion

5:52 - Embrace sucking in the beginning

8:16 - Do yourr research on your guests

10:05 - Pronounce your guest's name

11:50 - Rude interrupting

15:18 - Talking way too much

17:50 'Just jumping in'

20:10 - Long anecdotes

21:24 - Making constant jokes

23:00 - Being too influencable

27:07 - Audio quality

28:07 - Learn to be 'selfish' a bit

30:02 - Learn what things worth the effort and what things's don't

The SSD Nutrition and Training course:

www.sustainableselfdevelopment.com

the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelopment

In Today's episode we have on arguably the world's leading researcher and investigator of muscle hypertrophy, Dr. Brad Schoenfeld.

Brad has conducted more studies on relevant training concepts and practices then anybody else in the field of muscle hypertrophy.

In today's episode we discuss the following topics:

- Training volume and how high you can push your training efforts

- His recent, infamous 45 sets/week study

- Targetting slow and fast twitch muscle fiber growth with high rep/low load or high load/low load training

- The concept of junk volume

- And more!

0:30 - Intro questions (Brad's background, his current contritution to the field, etc)

6:25 - The fundamentals of muscle building (his view on this now vs 10 years ago)

10:23 - Discussing the findings of the recent 45 sets/week study

15:10 - Real life applications of the study

18:53 - The impact of training your whole body vs just only a few muscle groups with so much volume

21:42 - What would have happened if the study ran for longer?

24:50 - DId swelling inflate the results?

26:50 - The importance of absolute load & junk volume - an interesting back and forth here.

32:15 - Touching on training frequency

34:50 - Targetted muscle fiber training

40:50 - Effective reps and new ways of quantifying training volumne

44:00 - Where can we find out more about you?

Check out the SSD Nutrition and Training course:

www.sustainableselfdevelopment.com

Join the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelolpment

Dr. Schoenfeld can be fond at:

www.lookgreatnaked.com/

Insta: @bradschoenfeldphd

About 2 years ago I made a video on my advice for people who can't eat enough during bulking. I reconsidered my stance on some of the things I was saying, so here is the updated one.

The SSD Nutrition & Training course:

www.sustainableselfdevelopment.com

Join the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelopment

The old video I referred to:

https://youtu.be/1fQ2VzjJNDM

The YT channel I referred to:

https://www.youtube.com/channel/UC2I3zxy4XGqSDkJfQI0whyQ

Cal Newport's book 'So Good they Can't ignore you' had a huge impact on my life when I read it a few years ago. The book argues against the commonly said phrase, 'follow your passion' when it comes to chosing your career path.

At the time I was hugely relieved by hearing someone voicing doubts about the validity of this concept, but since then I reconsidered my stance on the matter...

Check out the SSD Nutrition & Training course:

www.sustainableselfdevelopment.com

Join the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelopment

In today's episode I'm chatting with Dr. Doug McGuff (someone I've been wanting to have on for ages).

He is one of the biggest figures behind the HIT and superslow training method, and is one of the most thoughtful people in the fitness world in general.

He has one foot in emergency medicine and one in fitness (quite an undertaking)!

In this episode I tried picking his brain on his reasoning behind deploying low volume, high intensity training techniques to the expense of volume and frequency, and tried to see if we can get to a common ground. Let's see how it turns out!

Check out the SSD Nutrition & Training course:

www.sustainableselfdevelopment.com

Join the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelopment

Who is Doug McGuff? - 0:30

What shaped your thinking about training? - 4:50

What were the workouts you experimented with initially? - 9:06

How do you employ super-slow? - 17:10

Volume/Exercise with Doug's methods- 21:10

What do you make of the new research on volume? - 26:08

The potential problems with training to failure? - 34:10

Why are super slow proponents so often DYEL? - 39:10

The big picture with training and fitness - 42:55

47:17 - Where can we find out more about you?

Dr. McGuff's work:

http://drmcguff.com/

https://www.instagram.com/ultimate_exercise_/

What are some essential boxes to tick when you're training in a new country/gym/environment and you don't have access to your regular equipment and you can't compare your lifts to your regular PRs? In short, how should you train during travelling?

In the case of diet, we know the big boxes to tick: protein and calories will typically take care of your body-comp goals for the most part.

But what are these factors when it comes to training? We go into this in depth(ish) in this episode.

Check out the SSD Training & Nutrition course:

www.sustainableselfdevelopment.com

Join the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelolpment.com

Mentioned resource: Progressive overload is a goal not a benchmark:

https://www.youtube.com/watch?v=OOF_xknpc4k

Dr. Mike Israetel returns to the SSD Podcast to discuss the topic of what it takes to become an advanced lifter and surpass the intermediate stage. We cover training and nutrition related topics, alongside with some bonus stuff related to mindset/psychology, and we even delve into productivity and career related topics.

The SSD Nutrition & Training course:

www.sustainableselfdevelopment.com

Join the SSD Facebook community:

www.facebook.com/groups/sustainableselfdevelopment

0:23 - How do you manage to be so productive/creative so often?

15:00 - Should you follow your passion or go down the practicel route?

21:15 - What does it take to get to the advanced stage as a lifter? (in general)

29:30 - Training principles that need to be in place if you want to progress from the intermediate stage

38:08 - The issue with program hopping

48:45 - Nutrition: how big of a caloric surplus should you be in to bulk?

57:00 - Mental/Mindset considerations for long term progress

1:04:50 - The future of fitness

1:10:20 - New projects of Mike

Follow Mike and RP:

https://renaissanceperiodization.com/

Insta: @rpdmike