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.

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@_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

Most people have no clue what actually causes training fatigue.

But it's important. It's a huge part of the training equation. If we can better understand where fatigue comes from, then we can better manage it - and that means faster progress.

For example, CNS fatigue is NOT caused by lifting heavy. In fact, higher rep training is much more likely to reduce the output from brain to muscle.

I explain this and much more in this episode. Enjoy!

www.luketulloch.com

www.instagram.com/_luketulloch

Austin's back and he's got a new book coming out! We talk about the process of writing the book - how it forced Austin to delay gratification, to challenge himself, and to turn up every day. We also spent a lot of time discussing how to communicate online, how to ask better questions, and how challenging your own authority in the world can give huge insight.

There's a bit of us catching up at the start, so feel free to skip the first 10 mins or so if you want to get into the meat of the conversation.

Science of Strength Training by Austin Current teaches you the science behind strength training and how to properly perform exercise at the gym or at home.

Austin's links: Instagram - Linktree - Book's instagram

My links: Instagram - Website

4 things I've changed my mind on! Join me as I talk through what changed my mind about these and how.

@_luketulloch

www.luketulloch.com