I have been following Justin for a while now and wanted to get him on the show to talk about something everyone deals with - programming and training around pain. We dive into principles and then go into examples in training that people often deal with, including myself. 

Dr. Justin Farnsworth has been both in the training, performance, and physical therapy space for over two decades. He’s a Doctor of Physical Therapy is one. Justin shares why he chose to work within the fitness industry to make more of an impact than by staying in a clinical setting

IN THIS EPISODE YOU’LL LEARN:

=> Justin’s journey from sports performance to physical therapy in the clinical setting.

=> How insurance creates handcuffs to get people full back to themselves, and how to overcome it. 

=> Pain is not bad, and reframing how we think about pain (especially as coaches and therapists). 

=> Pain is the body’s request for change, not to stop exercising altogether.

=> The importance of communication when it comes to pain and how it can make clients feel safe, or drive them away (a skill worth learning).

=> Assessing, finding, and addressing weak links that help eliminate pain (a big tool in the coach’s toolbox).

=> The power of helping people in pain train, progress, and see that they’re not broken.

=> Molding rehab and training together and getting the best of both worlds. 

=> The language of focusing on what you CAN do rather than what you can’t.

=> Step-by-step examples of training around a hip, knee, or low back issue and the regression and progression model to take someone through.

=> When you can’t go into a certain range of motion because of pain, here’s how you train and develop that range _______.

=> The biggest predictor of pain is not injury, but belief, and how this plays into our coaching and therapy sessions.

=> The bio-psycho-social model that affects all training and nutrition and the framework coaches should use to address it.

=> What does a study that shows  there’s 729 variables for chronic pain tell us, and why it shouldn’t freak us out. 

=> How to find safe movement patterns and couple them with the trainable men, giving you a combo for gains.

=> Understanding the adaptations we want and the tissue we want to stress and the different ways we can do that.

=> Coaching what you see and the integrated coaching model (that most coaches don’t use).

=> Why therapy doesn’t load the client nearly enough and sets them up for failure in the long run,. 

=> Justin’s manual therapy toolbox you can steal and use.

=> How to CTRL + ALT + DELETE your pain and create a training window to improve how you move.

=> Does manual therapy work (heating debate going on right now) and should PT’s use it. 

=> Understanding individual need and preferences when it comes to clients and how it is planned into programs. 

LINKS & RESOURCES:

Programming Around Pain Course  mailchi.mp/c1b9dfad3454/programming-around-pain

Dr. Justin Farnsworth Instagram  https://www.instagram.com/drjustinfarnsworth/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel 

This was a great full circle episode as I had Cody come on the show for the first time after 8 years when he was a coach at Vigor Ground Fitness and Performance (for almost 7 years). He’s since built a successful online coaching business that has helped over 2,000+ clients transform. 

We catch up and dive into the mistakes of nutrition coaching, the proper approach to get clients to a sustainable transformation, the steps he took to build his online coaching business, and the lessons for any upcoming coach. 

Cody McBroom is a Father, Husband, Online Trainer and Sports-Nutritionist, and the Founder/CEO of Tailored Coaching Method, a Coaching Company that helps Average People Achieve Above-Average Physiques. 

IN THIS EPISODE YOU’LL LEARN:

=> Why “calories” are not necessarily the most important thing you have to pay attention to when it comes to nutrition coaching. 

=> When Cody had a realization of why all his coaches weren’t producing the same results with online coaching even though he taught them the science of transformation; THIS was the missing link that changed everything.

=> Many online coaches just give out macros, calories, and some meal plans for online; this is NOT coaching (and will be replaced by a bot) - here’s what real coaches do.

=> How different behaviors can affect calorie consumption, which means the behaviors are the goal of change. 

=> The difference between research and information vs. actual coaching practice.

=> Every coach MUST read, study, and practice this book __________.

=> Cody’s breakdown of how to build trust with a client when they are skeptical or had previous bad experiences. 

=> The 3-phase approach at Tailored Coaching: Primer, Progressive, and Recovery.

=> Why Cody lets his clients know that eventually they won’t track calories, and how he gets buy-in so that almost everyone tracks calories. 

=> How Tailored Coaching uses content and proof to gain trust and positioning before clients ever reach out. 

=> Cody and I share coaching communication examples with clients to help them overcome and choose a new behavior.

=> The likability formula explained, and how it applies to any coach in the online space. 

=> Where does the “I just wanted to look like I workout” come from and why it matters to your business. 

=> The self-formation process and how it’s something that every coach should do as it will help them get better results with their clients. 

=> The missing steps that leads online coaches to fail in building a successful online business. 

=> Why “getting more leads” may not be your biggest issue, because if you did, you couldn’t fulfill it. 

=> The role of having mentors and why it can be the biggest advantage for your growth. 

=> Having a values compass for your self and your company; that points true north and allows you to make the right decisions. 

=> How to attract the clients that align with what you do. 

=> Cody’s biggest insights on building an online coaching business and the advice to young up and coming coaches. 

LINKS & RESOURCES:

Tailored Coaching Method https://tailoredcoachingmethod.com/

Cody McBroom Instagram https://www.instagram.com/codymcbroom/

Choose Hard Podcast https://www.choose-hard.com/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It was great to have John Rusin back on the show after some years, and with the release of his new book the timing was perfect for us to catch up and talk training. We dive into specifics of the training sessions, how to implement the methods, and nuances of the system and how to use it. 

Dr. John Rusin is an internationally recognized strength coach and injury prevention expert known for his innovative, health-first approach to training and performance. With nearly two decades of elite-level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin has developed performance, regeneration, and aesthetics programs for some of the world’s best.

Named a "Top 50 Health & Fitness Expert" by Men’s Health magazine, Dr. Rusin took the methods proven at the highest levels of sport and adapted them specifically for everyday people―making elite-level injury prevention, sustainable health, and lifelong physical performance accessible to everyone. This approach evolved into the Pain-Free Performance Specialist Certification (PPSC), the largest and fastest-growing fitness education company in industry history, certifying over 20,000 coaches, trainers, physical therapists, physicians, and allied healthcare providers since its inception in 2018. Today, thousands of clients across all ages, abilities, and experience levels have successfully transformed their bodies, rebuilt their health, and reclaimed their lives, demonstrating the unmatched real-world effectiveness of the pain-free performance training system.

IN THIS EPISODE YOU’LL LEARN:

=> Why the single minded approach of training is dogmatic and far from what’s best for most people

=> Why the “little bit of everything” hybrid angle of training is what clients prefer and do best with for longevity. 

=> The 6 characteristics of lifelong health, performance and longevity and how to plug them into every training session.

=> How most programs are missing 3-4 characteristics when doing an audit, and it’s what leads to longer term issues. 

=> What is the KPI lift and why it’s many times NOT your traditional “big lift.”

=> Why does John combine a power and “muscle pump” combination BEFORE doing a big lift for strength training (and something many gurus may disagree with).

=> Determining your training split based on whether you train 3-6 days a week and how to break it down for each. 

=> The step-by-step breakdown of John’s lower body training session and why each exercise fits in where it does.

=> The philosophy of “primers” and who should do them, when. 

=>  The total amount of reps for strength KPI lifts, what works, and what’s overkill (which most people do).

=> A limiter of strength is having pain and feeling like s@*t, which is why you’ll do this _______ before your main lift.

=> The patience of working on weak links that pay off months later in improved performance. 

=> The method that gives you instant gratification in a training session. 

=> The rest periods that work, keep the session on time, and how to use fillers to improv how you feel while you’re training.

=> The addition vs the subtraction model when it comes to programming; choosing your main emphasis and tuning other characteristics down.

=> While seeing performance gains is key, making sure people feel good from day to day is just as, if not more important (for most clients).

=> Navigating the seasons of life, training history, and how to rotate training throughout someone’s health and performance journey. 

=> High/low alterations on conditioning and how to reduce eccentric load for recovery.

=> Doing the opposite of what you’re doing as the baseline, and how it may get you the greatest gains of their life. 

=> Mastering (not learning) training systems as the key to becoming a world class coach. 

LINKS & RESOURCES:

John Rusin's Website 

Pain Free Performance Training

John Rusin IG

Book: Pain Free Performance 

Super Coach Mentorship 

Luka's YouTube

Mike Robertson is a close friend and someone I’ve learned a lot from in the last decade and a half and continue to. We’re both curious and love coaching so anytime we talk I’m fired up as we could go on and on about what we’ve learned, what’s working, what’s new, approaches to training, and anything in he fitness and performance realm. This time we talked about how to build a team sport athlete from the ground up step by step, I believe you’ll enjoy it. 

Mike Robertson is one of the most highly sought-after coaches, consultants, speakers and writers in the fitness industry today.

Known for his “no-nonsense” approach to coaching and program design, Mike has made a name for himself as a go-to resource for professional athletes from every major sport, but especially in the world of basketball.

Mike is the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training (IFAST) in Indianapolis, Indiana. IFAST has been named one of the Top 10 Gyms in America by Men’s Health magazine three times in the past six years.

Last but not least, Mike is a devoted husband to his wife Jessica, and father to his children Kendall and Kade, his dog Finn, and his cats Kiki and Steve.

IN THIS EPISODE YOU’LL LEARN:

=> Why any short term athletic development conversation doesn’t make sense and you have to “slow cook” a great athlete (that stays healthy). 

=> The difference between an already successful athlete and training them vs. building a great athlete (different development approaches). 

=> Step #1 of building an athlete is _______ (it’s not what you think, this will blow your mind). 

=> What is a movement toolbox that an athlete must build (like the ABC’s in the alphabet).

=> Mike’s strength standards for athletes to reach in basketball and the exercises he recommends.

=> Why getting something athletes “too strong” will make them less bouncy and slower; and how Mike approaches training different types of athletes.

=> How to coach athletes that don’t like weights as much and what to communicate with them. 

=> What is an “Athletic Max” and how does Mike use that in his training with athletes. 

=> How any sports season reduces your mobility, joint heath, movement efficiency, and addressing this is key for long term health. 

=> Addressing asymmetries of strength for athletes in the off season; why you have to focus on this. 

=> Where does Mike use overcoming isometrics in training and what strategy he prefers even more. 

=> The 3 phases Mike takes athletes through to develop tendon stiffness. 

=> Why adding too much muscle in an off season is detrimental for most athletes; here’s 3 reasons. 

=> Adding a lot of muscle in the off season can destroy your conditioning (few coaches talk about this).

=> How to insert strength and conditioning into a basketball off season (where athletes play a lot of basketball and do skills training). 

=> Mike’s off season basketball strength and conditioning template (for youth, pro, and weekend warriors).

=> Why being “fit” and going to workout in the gym won’t prepare you for high intensity full court basketball.

=> How Mike approaches return to play with basketball athletes that had an injury. 

=> The blueprint for a weekend warrior getting back to playing basketball. 

=> How to use force plates to discover what an athlete needs to work on and when (and how it helps get buy in with athletes training in the weight room and out of it).

=> The methods Mike uses to condition his athletes when getting back to getting game time ready.

=> Social media and how it avoids the “well rounded” approach to fitness and performance.

=> What methods don’t have scientific backing but make athletes feel better and we use them.

LINKS & RESOURCES:

Mike Robertson's Website 

Mike Robertson Instagram

Mike Robertson Program Design Mentorship 

Super Coach Mentorship 

Luka Hocevar YouTube Channel 

Always great having my brother Joe Defranco back on the show and this time we dove deep into the longevity laws of looking, feeling, and performing your best after you’re 40. 

Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL Network, WWE Network, Men’s Health Magazine, Men’s Fitness Magazine and in the NY Times best-selling book, The 4-Hour Body. His resume includes NFL players from all 32 teams, MLB & NBA players, WWE superstars, UFC fighters, Olympic athletes and high school & college All-Americans.

Joe is not only a pioneer in the sports performance industry – he has revolutionized the garage and warehouse gym business as well. Many industry leaders credit Joe for the paradigm shift we’re seeing in sports performance facilities today. Before Joe started his business, it was thought that you needed a large, multi-million dollar facility in order to succeed. But – after turning his original 500 square foot storage closet into an athletic performance mecca – it suddenly became “in vogue” to own a small garage/warehouse gym. Joe’s “gym blueprint” is now the industry standard and DeFranco’s is a globally recognized brand. DeFranco’s has been voted one of America’s 10 Best Gyms by Men’s Health magazine and one of America’s Top 5 Most Innovative Gyms by Greatist.com.

IN THIS EPISODE YOU’LL LEARN:

=> How social media has an either/or mentality when it comes to training when its not one or the other, its both (we give examples of where “influencers” get it wrong and confuse people).

=> The holy trinity of longevity - what 3 things you need to have in your training. 

=> The reason you can build more muscle and strength with a less than “optimal” exercise; 

=> What exercise is a multivitamin for your shoulders that everyone should be doing. 

=> “If it hurts don’t do it” advice would save a lot of people a lot of injuries and skyrocket results. 

=> What would Joe do, rather use free weights or machines; the answer may surprise you.

=> There’s no mandatory exercises and we break down the toolbox of exercises that you can use to replace the “main lifts.”

=> What are MUST have machines in Joe’s opinion for anyone over 40. 

=> Why the diets you hear about only work in the very short term and the people come back to ______.

=> We share 4 methods of how to progress an exercise without using more weight.

=> What does it mean to have a “longer runway” for increasing load and why it gets many people better results. 

=> Why research studies can leave out a lot of truth and Joe breaks down why it’s important to have different strategies for results. 

=> Context matters, why everything is situation specific and you have to make decision on the fly. 

=> Are you performing well outside of the gym? If not, your training program isn’t working for most clients. 

=> Why you should never, ever, ever skip a warm up (and what to do when you’re short on time).

=> Why warms ups are an actual confidence builder.

=> Joe’s template for how long the warm up is depending on how he feels. 

=> If you’re in the gym longer because it helps with your mental health and social connection, you absolutely SHOULD do it. 

=> How Joe and I have changed our strength training and training in general, as we have got older (this is a blueprint).

=> Why we don’t use caffeine much anymore or listen to hardcore music while training and how it’s improved our training. 

=> Why getting better every time you go to the gym is NOT a great strategy, here’s what you should do. 

=> And much, much more

LINKS & RESOURCES:

Joe Defranco website  

Joe Defranco Instagram 

Super Coach Mentorship 

Luka Hocevar YouTube  

It was great to catch up with Eric as I’ve known him for a decade in which time he has gone from a successful in person coach, to hybrid coach, and finally fully online while building a 7-figure online coaching business. 

The Bach Performance Look Great Naked Protocol is built to you look, feel, and perform your best without living in the gym. Since 2013, they’ve served over 1200 CEO's, founders, business leaders, and athletes to lose upwards of 37 pounds in 90 days, 54 pounds in 6 months, and lose 130+ pounds and keep it off. Their client success rate is 83% with the average person losing 17 pounds in 90 days.

Eric has been featured in over 300 major publications from CNN and the Huffington Post to Askmen, Bodybuilding.com, & T-Nation.

IN THIS EPISODE YOU’LL LEARN:

=> What are the 9 major physiological adaptations that clients want to achieve.

=> How to implement the different adaptations into a training program for clients of different levels.

=> The step-by-step breakdown of a training session for someone over the age of 35+.

=> Why power, reactivity, and even speed should be trained by every client (and the nuances and differences of how to implement it).

=> Joint friendly variations of explosive movements that won’t beat clients up.

=> Why you probably SHOULDN’T start springing, yet.

=> Why exercise selection is crucial for anyone over the age of 35 and most people choose the wrong exercises for themselves. 

=> Eric breaks down his training session that lasts 50 minutes and gets in all the components necessary.

=> Why Eric doesn’t do the “big lift” first and does the “Reverse Workout” method. 

=> We break down why it makes sense to change the order of your exercises to feel better AND get better results over time. 

=> Should you be using only 2 hard work sets per exercise, Eric breaks down why this is better for gains. 

=> How to ramp up to your top two hard working sets, we give an example. 

=> Why I went from listening to DMX while training to listening to podcasts, and how its changed my training (for the better).

=> Eric’s training template and why he does 5 days a week of strength training, and why most his clients do a 4 day a week split. 

=> What are the biggest issues people over the age 35 face when it comes to training. 
=> Why trying to do the same training that used to get you results aren’t working anymore (and beating your body up). 

=> Why A-players like less autonomy and want a step-by-step plan to get them results (“give me what works and I’ll follow it”).

=> What made Eric made the decision to get on TRT after getting his bloodwork done.

=> What MUST you do consistently before you go on TRT (or any other pharmaceutical). 

=> Is the #1 benefit of training mental performance?

=> How did Eric go from in person coach, to hybrid, to going fully online and building a 7-figure business. 

LINKS & RESOURCES:

Bach Performance website  https://bachperformance.com/author-home/

Eric Bach Instagram https://www.instagram.com/bachperformance/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Vigor Life Podcast (iTunes)  h

Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Great to have my brother @everygotdamndre back on the show while visiting Seattle for our Built To Last Gym mastermind as we dove into the most effective training methods, why he trains the way he trains and programs the way he programs, the reason he often turns down big brand deals, what he believes in when it comes to lifestyle and nutrition, as well as how to stand out online. 

IN THIS EPISODE YOU’LL LEARN:

=> What’s the philosophy behind Dre’s own training and mixing up kettlebells, barbells, machines or any other implements.

=> How does Dre break down his training week and days. His unique approach to changing up exercises and exploring movements. 

=> How to address boredom when coaching clients so they keep coming back. 

=> The 60/40 split of programmed vs. exploring and how I use it in the system. 

=> Why not completing the outlined workout is ok as it drives the challenge to complete it (this is why at first most people can’t complete Dre’s workouts, but they get fired up to eventually complete them).

=> Implementing weak links into training so you don’t have to work them separately. 

=> Why Dre brings his heart rate to a max by the end of his warm up. 

=> How Dre approaches training different abilities (power, strength, cardio, mobility) throughout the year but always stay ready in every single one of them.

=> What majority of people are actually looking for when they are joining a training program. 

=> Why Dre doesn’t talk about nutrition much when people start a training program and what happens next. 

=> What to do when you have lighter kettlebells and how Dre approaches challenging the body for most people working out from home. 

=> Dre’s philosophy when it comes to nutrition and lifestyle and how to simply implement it into your lifestyle.

=> Why Dre has turned down some very big brand deals even though he uses them (this will shock you!).

=> The approach to creating content when you get started vs when you’re established. 

=> The power of making “better work” rather than just more than isn’t good. 

LINKS & RESOURCES:

Adriell Mayes Website https://kettlebellfunctionaltraining.com/

Adriell Mayes Instagram https://www.instagram.com/everygotdamndre/

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It’s always a pleasure to have my brother and business partner in Built To Last Gym Mentorship Andy McCloy on the podcast, where we get to talk about coaching, gyms, and the industry. 

Andy McCloy is the owner and founder of BCI Sports Performance and Fitness in Madison, Alabama. Over the last 24 years BCI has become a leader in the youth sports performance industry. BCI has trained thousands of athletes, of which 100's of elite Division 1 athletes, many of which have made it to the highest professional levels of the NFL, NBA, and MLB. BCI works with athletes from 7 years old all the way to the professional level.

BCI has a strong general population program with the athlete performance program, leading to a membership of over 300 clients, a 7-figure business (in a 5,000 square foot space) while being one of the most profitable gyms in the country. Andy has created a team where careers are built, clients are impacted, and where he works 15 hours a week only doing the things he loves most so he can also dedicate time to his family.

In the last 7 years Andy has consulted hundreds of sports performance businesses and helped them create their dream business and because of his purpose. To help even more gym owners, Andy partnered with his long time friend Luka to create the Built To Last Gym mentorship program.

IN THIS EPISODE YOU’LL LEARN:

=> Should social media influencers that don’t coach clients talk about what gets the best results in training and nutrition.

=> What has online training become and how things “used to be” - what can you learn from building up your career.

=> People join coaching programs and gyms for results, and then they stay for the community; which means you have to get results. 

=> Why the old school strategies should still be your #1 approach to building your coaching business.

=> Coaching is the master skill that everyone needs to develop, and how it helps and expands into business operations. 

=> You still MUST have operations systems, marketing, sales, team development systems, but without coaching FIRST you do not have a foundation of a transformation business. 

=> Why enthusiasm is a super skill and if you develop it, people will want to be around you. 

=> How you operate as a coach is a big key in leadership of your team. 

=> What business owners have wrong about customer service, trying to delight the customer (this will blow your mind), and what will actually make clients refer to your business. 

=> It’s better to be very good day in and day out rather than “best in the world” inconsistently - be RELIABLE.

=> If you don’t know what excellence looks like you won’t be able to bring your coaching/business back to a certain standard. 

=> Two powerful ways to assess your coaches on a skill that will quickly determine whether they can do it or not. 

=> Insights on developing the team, building coaching skillsets, and creating a competitive advantage in your area.

=> Andy shares the current challenges and struggles of developing the team and how they are addressing it and turning it around. 

=> How to implement baseline, regression and progression into a framework for your coaches and gym.

=> Should you know how to do any exercise you demo well? Yes, but you can’t, here’s two other ways to be able to show/coach it well. 

=> Why do gym owners that say their gym is doing great without them coaching a lot, sell their gyms? The answer will shock you. 

=> Why the “I am your guru” approach in business coaching doesn’t do well and what we believe in. 

=> The power of mentorship and being in a group with other people pushing to achieve big goals. 

=> The 3 levels of coaching you should strive for that I learned from Ken Shamrock. 

LINKS & RESOURCES:

Built to Last Gym Mentorship 

BCI Performance & Fitness 

Andy McCloy Instagram 

Super Coach Mentorship 

Luka Hocevar YouTube Channel 

I’ve known Andy for over a decade and he’s always impressed me with his knowledge and how we helps people transform through his coaching model. When I found out how he runs his businesses and the level he has built it to I knew I wanted to have him share more of what’s “under the hood” of the way they deliver coaching and the systems that have built the business. 

Andy started Ripped Body in 2011 after becoming frustrated with the scams circulating in the fitness industry.

Since then, he’s coached over 2,000 clients and co-authored The Muscle and Strength Pyramid books — bestsellers that have become required reading for personal trainers around the world. But what matters more is this: he’s built a coaching system that consistently delivers results for busy men who don’t have time to screw around.

Andy is from Birmingham, UK, but has lived in Japan for the last twenty years. He oversees all client coaching at Ripped Body. When he’s not working with clients or mentoring coaches, you’ll find him cycling in the mountains, snowboarding, scuba diving, or reading a biography.

IN THIS EPISODE YOU’LL LEARN:

=> How did Andy form his nutrition coaching business and why he chose the audience that he has (and what you can learn from it).

=> By creating in depth answers to bottlenecks on fat loss, Andy’s blog created and audience that turned into a nutrition coaching business. 

=> Why Andy start with their clients life, not their food. They fit the diet to the person, not the other way around (and how that looks like). 

=> What you do with nutrition has to work through the most stressful times and not just through a period of time when there’s little stress. 

=> How Andy helped his Dad who didn’t want to train at the gym or change his nutrition. 

=> Finding easy wins that can cascade into lifestyle changes that add up over time and help clients get results (without feeling like an overhaul).

=> Why using data-driven simplicity is a key for clients to get success, even if it’s only compartments of information. 

=> What does Andy’s nutrition coaching track and why they teach clients to avoid emotional decision making.

=> Using tracking as a tool when you feel stuck and you’re going to analyze WHAT intervention you want to make (track everything that crosses your lips for a week). 

=> Most people overcomplicate things and why applying the minimum effective dose and 1-2 changes, makes 80% of the difference. 

=> How to help clients let go of the “all or nothing” mentality and getting them to course correct and not quit. 

=> How Andy gets an average client for over 10 months online (which is a VERY long time).

=> The process Andy takes potential clients through before they come on board and what every coach should learn from it. 

=> Why coaching behaviors and not just numbers is key; understanding why someone self sabotages or struggles is more important than tweaking macros by 5%.

=> The specific cases that you SHOULD be “all or nothing” and when to coach it. 

=> Simple steps to make good habits easier to do and bad habits much harder to do (creating friction in your behaviors). 

=> The key component to coaching is accountability and empathy, and THIS is how it looks like. 

=> The bigger the challenge the more support a client needs, and the problem that we see in the industry. 

=> The content flywheel that drives the audience and eyeballs to discover you, follow you, and eventually invest in your services. 

=> How to build the systems to cut down your repeatable tasks in your coaching business by 80-90% (this tip itself is worth the price of admission of the show).

LINKS & RESOURCES:

Andy’s Website

Andy’s Instagram 

The Muscle & Strength Pyramid Books 

Super Coach Mentorship

Luka Hocevar YouTube Channel

Was great to finally have Brad on the show and chat about muscle building, strength, what studies show and what coaches know. We dive into what matters in building muscle and what doesn’t, as well as what research may not have caught up with but anecdotally works. 

Brad Schoenfeld, PhD, is an internationally renowned fitness expert and a leading authority on muscle hypertrophy and body composition training. He is a professor of exercise science at Lehman College and has published over 300 peer-reviewed scientific papers. He is also the author of the seminal textbook, "Science and Development of Muscle Hypertrophy.”

IN THIS EPISODE YOU’LL LEARN:

=> What we know what works for sure when it comes to muscle building. 

=> Is it true that metabolic stress isn’t nearly as much of a factor when it comes to building muscle (but why you should do it).

=> Two things you MUST do regardless of the methods to muscle building. 

=> The higher level of muscle building you want to pursue, the more you’ll have to pay attention to the intricacies of science in muscle building. 

=> Why beginners shouldn’t switch up exercises nearly as much as an intermediate or advanced trainee.

=> Volume vs intensity - which one is more important and why. 

=> Volume works but an increase in volume does not increase linear in increase in muscle; which means you should do THIS.

=> How much do genetics and lifestyle factors influence individual response to recovery and muscle building. 

=> General guidelines for sets per week per muscle group and why you shouldn’t pay that much attention to it. 

=> Training splits, frequency and volumes per muscle group - what does the science show and what is practical. 

=> What we had wrong about rep ranges and what we know for sure you have to do if you want to build serious muscle. 

=> Recovering from certain rep ranges and why it may make sense to not do higher reps with compound lifts. 

=> Frequency is a more important variable when it comes to strength training then muscle building since strength is a skill.

=> More than 15 reps per set is NOT glorified cardio, but here’s what it does do (and what happened in a research study).

=> What Brad believes the rep range most people should use for building muscle. 

=> Science shows there just isn’t a magical range for hypertrophy. 

=> Can you spike hormones with shorter rest periods and whether that’s true and how it affects actual muscle building. 

=> Why super sets are so effective and also practical and what the studies showed. 

=> How long should you actually rest between sets and exercises for optimal muscle and strength gains. 

=> How little it takes to maintain muscle and strength after you’ve spent years building it.

=> How much does tempo and time under tension matter when it comes to training. 

=> What does progressive overload really mean (most people got this wrong!).

=> What is Brad excited about studying and researching right now and the future of fitness and performance. 

LINKS & RESOURCES:

Brad Schoenfeld Instagram 

Book: The Science and Development of Muscle Hypertrophy 

Super Coach Mentorship 

Luka Hocevar YouTube Channel