The VO2 Lounge

Most Productive Way To Build Muscle in the Gym

In this episode

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Principles of strength training [2:30]

Training frequency and volume [6:35]

How much weight and how many reps [13:02]

What is better compound or isolation exercises [16:40]

What is better free weights vs machines [19:00]

How much range of motion should we be using [23:35]

Bilateral and unilateral exercises which is better & full body vs split workouts [27:00]

Can I build muscle with bodyweight exercises [29:40]

How long should I rest between sets and do supersets and drop sets work [31:45]

How to Maintain Muscle [34:40]

Should you warm up and stretch at the beginning of your workout [36:55]

Building the most productive workout plan for building muscle [40:20]

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Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Welcome to the VO2Lounge, the podcast dedicated to delivering the science on today's trending fitness topics, saving you valuable time from endless internet scrolling. Today we will be looking at What are the most effective training intervals HIIT science.

The Scientific Basis for High-Intensity Interval Training

Effects of different interval-training programs on cycling time-trial performance

Adaptations to aerobic interval training

Is there an Optimal Training Intensity for Enhancing VO2Max

Tabata training: and how it's one of the most energetically effective high-intensity intermittent training methods

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[email protected]

Thank you for tuning in – until next time it's goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

How to get lean and stay lean.

In this episode 

How to succeed in weight loss and weight loss management [1:29]

What makes up weight loss, what is a calorie and are all calories created equal  [9:18]

Nonexercise activity thermogenesis (NEAT) and how it affects weight loss [22:15]

Biology's response to dieting: the impetus for weight regain [29:15]

How energy expenditure changes with weight loss [42:45]

Weigh loss and weigh maintenance tools [48:00]

Supplements for weight loss [54:00]

https://discord.gg/cnU3U5zCFw

[email protected]

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention refranced to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode, I go into the science around How Much Muscle Can You Build With & Without Steroids & The Side Effects

History of steroids [00:44]

How much muscle can natural bodybuilders gain [2:33]

What are steroids and what are some examples [8:43]

Steroid dosages [16:00]

The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men [18:39]

Testosterone dose-response relationships in healthy young men (body composition and fat-free mass) [26:55]

The side effects of steroids [37:11]

Steroid side effects in women [54;23]

Discord - https://discord.gg/cnU3U5zCFw

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. 

Thank you for tuning in – until next time it's goodbye!

Disclaimers: The host of this podcast is not a doctor or a medical professional. Always consult a physician before starting any exercise program or intervention referred to in this or any past episodes. Use of this information is strictly at your own risk. The host of this podcast will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

In this episode:

Why you should be fueling with carbohydrates [4:24]

How much glucose can our body store [10:00]

Optimal glucose-fructose ration [11:40]

How to make your homemade sports drink [17:30]

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected] or in the VO2Louge discord server. Links below. 

Thank you for tuning in – until next time its goodbye!

 join my discord server https://discord.gg/cnU3U5zCFw

Optimizing Performance: Leaving Zwift, TrainerRoad, and Wahoo Training Plans Behind.

In this episode, I talk about

In defence of Trainer Road and Zwift [3:43]

How you should build a training plan and how Zwift and Trainer Road build a training plan [5:26]

How long should a training plan be [10:00]

How much volume should you be doing [14:47]

The problem with ramp tests and too much intensity [28:00]

Join my Discord https://discord.gg/cnU3U5zCFw

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected].

Thank you for tuning in – until next time it's goodbye!

Unpacking the Physiological Demands of Rugby World Cup Finalists

In this episode 

Positional charecterisation [3:30]

Body composition of rugby players [5:00]

Physiological and metabolic demands [12:15]

Muscle damage [14:00]

Substrate requirements [17:50]

Re-fueling post-match [21:45]

Join my Discord https://discord.gg/cnU3U5zCFw

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected].

Thank you for tuning in – until next time it's goodbye!

In this episode:

History of Doping 4:15

What drugs do people use to dope 10:43

Performance-enhancing substances that are not banned 24:15

In this podcast, we explore the world of cycling performance, delving into FTP testing, Critical Power, Anaerobic Work Capacity, and True 1-Hour Power. Our journey through these physiological foundations provides insights that enhance both our comprehension and our ability to optimize training, race strategies, and overall cycling proficiency.

What is FTP, how to test for it, and training zones [1:45]

Critical Power (CP) and Anaerobic Work Capacity (W') [14:20]

True 1-Hour Power and Comparison with FTP and CP [21:25]

For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected].

Thank you for tuning in – until next time it's goodbye!

In this episode:

World rugby standpoint [1:30]

Concussion epidemic [6:45]

How likely are you to be concussed [12:03]

Does lowering the tackle height work [22:39]

Personal stance [37:42]

This brings us to the end of this episode. For more content like this, explore my previous episodes and consider following, rating, and sharing the podcast. Share your thoughts or suggest future topics at [email protected].

Thank you for tuning in – until next time it's goodbye!

The studies and sources I spoke about:

Concussion Guidance | World Rugby

Concussion in Rugby: The Hidden Epidemic - PMC (nih.gov)

On average, a professional rugby union player is more likely than not to sustain a concussion after 25 matches | British Journal of Sports Medicine (bmj.com)

Does reducing the height of the tackle through law change in elite men’s rugby union (The Championship, England) reduce the incidence of concussion? A controlled study in 126 games | British Journal of Sports Medicine (bmj.com)

Concussion in rugby: how does this affect players and the rest of their lives? | OU Sport & Fitness Team Blog (open.ac.uk)