I have a new instagram account: @coachluketulloch

I've been answering questions on my stories and thought I'd do a podcast to go a little more in depth on some of them. Enjoy!

Forget everything else for a second. This is the one thing you MUST do if you want long term muscle growth.

You can jump on my newsletter below. I'll let you know when the How To Write A Program course is ready.

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As we approach muscular failure, muscle fibre recruitment goes up. This stimulates the motor units that contain the majority of the large, highly-responsive fibres to grow. So in simple terms, the idea is that the last 5ish reps before failure are “stimulatory reps” because they involve both full motor unit recruitment and a high level of tension.

But recent research indicates training to failure is not necessary. So should you train to failure? Are 'effective reps' a crock of shit?

Listen in and I'll give you my take.

www.luketulloch.com

@_luketulloch

One of my biggest frustrations with the fitness industry is confusing terms. Often there is a mix-up with technical definitions and colloquial use of terms - words like progressive overload, protein synthesis, fatigue, lean mass, intensity, failure/training to failure, hypertrophy, water, bloating, and so on.

In this episode I try to clear up what we mean by these terms, because it has implications for understanding messages in research and social media.

www.luketulloch.com

@_luketulloch

I challenge some conventional wisdom around injuries and touch on the biopsychosocial model of pain. There's a lot we can do to manage pain that doesn't involve training, posture, stretching and so on. I also give some practical ideas for using movement and exercise to recover from an injury.

Most of this information is inspired by and summarized really well in Greg Lehman's Pain Science Workbook.

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Here's the link to the form.

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Answering more questions in this episode.

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Training volume: why 10-20 sets per week isn't a perfect individual recommendation.

Circadian rhythm: how exposure to light, exercise, and food affects your daily physiology.

Coaching styles and self-efficacy: how hands on should you be as a coach?

Signals for muscle growth: there are several signals that converge to turn on muscle growth.

Matching training + nutrition: how calories and carbs should match your training

Programming similar movements: when do you need to think about resistance curves and why?

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My website: www.luketulloch.com

My Instagram: www.instagram.com/_luketulloch

In this episode I talk about:

3 critical aspects of a habit

Willpower and self-efficacy

Benefits and drawbacks of habits

Types of goals, breaking down goals and chunking

Intrinsic and extrinsic goals, and how to reinterpret an extrinsic goal

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Welcome to another listener Q&A. You can submit your questions at the Google form here.

If someone prefers to eat more carbohydrates in his/her diet after setting up protein , what should be the fat sources for completing a minimum requirements?

I was just wondering if it’s important to have both a pre and post workout meal and what the timing windows are? I train at 6am and sometimes struggle later in the day as I use so many calories up before mid morning! Is this necessary and which of the two meals is a non negotiable ?

When building is it better to gradually increase calories (vs faster) to minimise fat gain?

Podcast: How much do you need to eat to grow?

How do you recommend sugar fits into macros? Just minimise it?

My question is - please can you talk me through how to brace your core for lifts? When i tense my abs for certain exercises it feels like my lower back is hurting and I find the lift harder.

Melbourne strength culture video on bracing

If going highly over on calories in a building phase for a couple of days and body feeling terrible, what would you do? Cut back a little for a few days?

Ask your question at the link below and I'll record an episode answering them this week.

https://forms.gle/bN8WyQHH4QYogZjR9