2 Dudes, 1 Barbell: Recent Episodes
Adam Hamilton and John Black
96% of adults have an internal dialogue (some of us even talk out loud) - How can we use this phenomenon to our advantage? The dudes talk about all things self-talk and how it is a valuable tool at your disposal!
Follow us on Instagram - @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Do you eat pizza when you've had a bad day? The dudes share their perspectives on comfort eating and other dysfunctional activities. When is it okay to use coping behaviours? Adam and John delve into eating takeaways, social media, and playing games.
This episode also includes a Tiff cameo, a gym regular
Follow us on Instagram - @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Welcome back to the 2 Dudes, 1 Barbell podcast! After some time off the dudes are back - Adam has hurt his back deadlifting, so the dudes talk about deadlifting and whether it's worth it.
Some tangential extras include the dudes talking about last year, investments, and ponderings about emotional eating!
Follow the dudes on Instagram @2dudes1barbell
Also, watch the episodes on Youtube!
Follow us on Instagram - @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
On this episode of ‘2 Dudes, 1 Barbell’, the dudes delve into a new topic that John is especially passionate about! 'Emotional Proprioception'. How can your physical body, musculature and position effect your emotions? Find out in Episode 52!
- 02:00 - Key Concepts
- 05:00 - Botox and it's effects on Amygdala function?
- 11:00 - John trying to help Adam understand the feedback loop of muscle to emotion
- 14:00 - Posture and its effect? Don't slouch and try a power pose!
- 17:00 - The direct link (nerve) between the amygdala and your traps and frown muscles?
- 20:30 - The solution?
- 30:00 - Holding emotions in different parts of your body? Some Yogi talk
- 37:00 - A bit of philosophy talk to finish up
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
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On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion about being a beginner in the gym. From the first program you get, to what you should do once the beginner gains end. Learn it here in episode #51.
- 05:00 - Start with the basics and keep it simple
- 07:00 - Learn to commit to a plan
- 12:00 - Just seek to improve consistently
- 18:00 - What do you do after your intro program?
- 20:00 - Executing a program well and incorporating novelty if you need it
- 27:45 - Taking the long way, or the short way - It's YOUR journey
- 38:30 - Allow for a 'Ramp'
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion with Exercise Physiologist - Tanisha Sorensen, about female related issues around training. How important is it to take your menstrual cycle into account? Lets find out!
- 00.50 - Training around your menstrual cycle?
- 09.00 - Nocebo/Placebo effect?
- 11.50 - The power of Maintenance as a goal!
- 13.00 - Losing your period?
- 19.10 - Things that women assume when they walk into the gym?
- 25.00 - Setting proper goals for women?
- 32.00 - Should women do cardio for weight loss? Or resistance training?
- 40.25 - Stop sucking in your tummy all the time!
- 46:40 - Why do ladies struggle to get their protein in?
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion with Nat Lyon, sub junior Australian powerlifting record holder, about his experience with powerlifting and competing, the different peaking methods one can use for a powerlifting competition, and how social media affects peoples perceptions about what is and isn't possible or impressive as a feat of strength these days.
- 01.45 - Who is Nat? Nat introduces himself and tells us about his journey into powerlifting glory
- 05.50 - Nat's strength numbers and we discuss weight division and federation within powerlifting
- 11.20 - How does social media play into what people thing is normal for a gym goer?
- 15.00 - We discuss performance enhancing drug use in powerlifting
- 29.10 - Peaking methods?
- 31.20 - The 'Bulgarian' method/style?
- 40.00 - The 'Traditional' method?
- 46.00 - Nat's top 4 exercises
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion with Maja, about her journey and experience with body insecurity and what training has done to help it!
- 01.45 - Who is Maja? Maja introduces her self and how she started out in the gym
- 04.30 - We discuss the effects of an InBody scan on her mental state when she was just starting out - what do you do when a machine calls you fat?
- 06.30 - The same machine thinks John has chicken legs?
- 15.00 - Maja talks about how she's shifted her gym goals from visual to performance based and how helpful it's been
- 22.30 - How being strong can make you feel more confident
- 31.20 - We discuss calorie tracking and obsessive habits that can develop
- 42.00 - Maja's opinion on the current state of the industry through the lens of social media, and the effects of that on people
- 48.00 - Benefits of Salt (Again) and Iodine to avoid Goiter
- 50.54 - Maja's EXCELLENT approach to overcoming body insecurity at the gym
On this episode of ‘2 Dudes, 1 Barbell’, Adam is back! The dudes talk about injuries and some strategies of how to overcome and prevent them - The episode includes discussions about fascia, PNF stretching, the SAID principle and also features an annoying crow!
Please note that Adam and John are not rehab specialists, if you have an injury go see an appropriate practitioner
- 00.35 - What injuries have you had? The dudes talk about the injuries they have experience with
- 05.30 - The SAID Principle - The dudes explore the SAID principle and discuss the importance of practicing movement patterns - They delve into Adam’s return to squats
- 14.50 - Constraints-Led Approach - John introduces the idea of refining movements through constraints
- 19.26 - Mobility and Stability - The dudes provide a way of thinking about joints as either predominantly mobility or stability joints
- 28.41 - PNF Stretching? The dudes revisit PNF stretching (they forgot whether they’ve discussed it before) - John briefly describes the function of muscle spindles and golgi tendon organs
- 36.00 - What about lower back pain? The dudes talk about the difficulties surrounding lower back issues - They finish the podcast with a short bit about overhead pressing
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, Ashton steps in for Adam and the dudes discuss the health and performance continuum - Ashton and John focus on the health related components of fitness - strength, cardio, flexibility and body composition
- 00.35 - A familiar guest, Ashton, joins John in this episode to discuss health and performance, but they start the podcast with segment called ‘Dudes Training’ where they talk about how their training is going
- 9.20 - Heath vs Performance - Ashton talks about how he came up with the idea to discuss this topic - They begin by establishing the health related components of fitness and delve into strength first!
- 29.35 - How much cardio is valuable to health? The dudes deliberate about cardio volumes and intensities for health and performance
- 38.00 - Flexibility? The dudes briefly touch on flexibility - During this they establish the difference between flexibility and mobility
- 44.00 - The dudes finish off the discussion about health and performance by exploring body composition
If you enjoy this episode please check out the follow up podcast hosted by Ashton Riddell @fitbigstrongpodcast
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about managing your fitness and nutrition in challenging times - They discuss longevity research; training at home; how much training you need to maintain; and reiterate the importance of protein and sleep
- 00.35 - Crappy Times - Adam talks about reasoning for choosing this topic - The dudes talk about momentum and breaking inertia - Try and keep the momentum!
- 10.15 - What is the minimum dose? The dudes go into what would be the minimum amount of exercise you need to maintain your fitness
- 20.00 - Training at home? The dudes explore the movement they would suggest with minimal equipment
- 26.00 - Training Age? The dudes compare their training consistency - Adam goes into why he’s been regular with his training for over 10 years - How long have you been training consistently?
- 31.52 - What about nutrition? The dudes reiterate the importance of protein even when you are not training. They also discuss longevity research
- 41.50 - The dudes finish off by talking about sleep
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes interview Holly Majzner, a coach who is passionate about strength training for women - Holly teaches the dudes about matrescence and share her experiences with strength training as a new mother
- 00.35 - Who is Holly Majzner? Holly goes into how she started personal training - She talks about her initial boot camp idea and development as a younger adult
- 06.15 - Group vs One on One? Holly and the dudes discuss the difference between group and one-on-one coaching
- 09.32 - Runnin’ - Holly goes into how she has always run and how she enjoyed playing sport and physical education when she was younger
- 17.06 - Revisiting Group Fitness - Holly and the dudes go into a tangent about group fitness and how some modern group fitness modalities incorporate strength into their sessions
- 24.15 - What is matrescence? Holly teaches the dudes about matrescence and shares her experience with this transformational stage - Holly also talks about the course she is planning to do to develop her understanding of pre and postnatal training
- 38.10 - Holly talks about how strength training has helped her psychologically and practically
- 45.24 - What four exercises would you pick if you could do any others? Holly goes into her top four strength movements
Follow Holly on Instagram - @mummahols
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about periodisation and explain some principles for planning out training - They also introduce two new segments - Dudes Training, where they go through updates about their own goals; and a segment focusing on an expert (which they haven’t got a name for yet) where they talked about Dr Huberman and Dopamine
- 00.35 - The dudes introduce their new segment ‘Dude Training’ where they talk about how their training is going - They start with Adam, he talks about how he started running again and tangent off on possible benefits of increased cardio
- 09.10 - John briefly goes into how his training is going, including his failed attempt at a 260kg Deadlift
- 12.58 - What is periodisation? The dudes go into some variation of periodisation including - linear, undulating and step loading
- 29.45 - What are macro, meso and micro cycles? The dudes talk about block periodisation
- 36.12 - The Expert Segment! The dude talks about Dr Andrew Huberman and some lessons they’ve learnt from him in terms of dopamine
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have Tanisha on the podcast, who is a recent graduate of exercise physiology - Tanisha and the dudes cover a number of topics including mental health, women’s health and Tanisha’s journey in becoming an exercise physiologist
- 00.45 - Who is Tanisha? Tanisha goes into her history of sport and fitness and how she ended up becoming an exercise physiologist
- 13.41 - What do you specialise in? Tanisha goes into detail about how she likes to focus on women’s health and teaches the dudes about some specific health issues
- 18.05 - Core Training! The conversation takes a brief tangent towards what the core is and core training
- 27.20 - How do you help people enjoy strength training? Tanisha goes into how she approaches introducing clients to resistance training
- 32.15 - Don’t pee in the shower! Tanisha teaches the dudes about the difference between urge and stress - She also delves into some nuance about pelvic floor health
- 44.22 - Have you found any mental health benefits from exercise? Tanisha goes into her experience and opinion on exercise’s influence on mental health
- 48.52 - What are your top four exercises? They conclude with Tanisha sharing her favourite exercises
Go follow Tanisha - @nourishing_nish
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion with both Ashton Riddell and Oscar Wallace, both of whom are young coaches - The conversation revolves around the youth’s perspective on fitness, coaching and development
- 00.35 - Who is Oscar and Ashton? Oscar and Ashton talk about their coaching and what their training focus is at the moment
- 09.00 - How do the younger generation train? The guests talk about the Zyzz Culture and how there is a subculture that party and chase aesthetics
- 23.15 - What influences you as a coach? The guests talk about their goals as a coach and where they want to get to and who influences them
- 36.28 - What are the biggest issues with the fitness industry? The dudes and guests have a discussion about key issues in the fitness industry
- 50.35 - Oscar and Ashton give their conjoint top four exercises
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion with Vaughn Van Doren, an experienced coach and fitness professional - They delve into a range of topics including sales, coaching, mental health and personal development
- 00.35 - Who is Vaughn? Vaughn talks about how he started out in fitness and his eventual step into working in the industry
- 05.03 - Vaughn talks about how a key person, Paul Bates, guided his initial steps as a coach and as a salesman
- 10.40 - What’s your name again? Vaughn talks about the importance of knowing people’s names and communication for sales
- 20.25 - Vaughn and the dudes talk about Charles Poliquin and his interesting take on skinfolds and training
- 31.06 - Vaughn shares a couple of hard experiences, the suicide of two friends, and talks about how training helped him through
- 44.15 - Moving to Brisbane! Vaughn talks about his experience coaching F45
- 54.50 - What’s your top four exercises? The podcast finishes with Vaughn’s top four exercises
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion around autoregulation - They talk about deloads, RPE and revisit training intensity - How do you monitor your fatigue?
- 00.35 - What is Autoregulation? The dudes establish their definition as to what autoregulation (a pragmatic definition) - They then delve into RPE
- 10.52 - What other methods can you use? John goes into how you can use a supplementary movement as a gauge fatigue
- 19.10 - ‘Ultimately it’s fatigue management’ - The dudes talk about deloads and their application. They touch on the difference between tissue recovery rates
- 26.40 - Scheduling Breaks for Hypertrophy and Weight Loss? The dudes talk about how the similar principles apply to body composition
- 32.30 - The dues talk about adapting your training if you have niggles
- 41.30 - The dudes finish by revisiting the importance of intensity
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes breakdown how to approach the New Year! They use the example goal of losing 10kg of fat to walk through how to best attack this goal through sleep, nutrition and exercise.
- 00.35 - The dudes introduce the idea of New Year Resolutions and revisit the 3 different types of goals - outcome, performance and process goals
- 13.34 - Don’t forget to sleep! The dudes explore ways that you can get the sleep you need to help with fat loss
- 23.35 - What should I eat? The dudes outline the basics for creating a nutrition plan for fat loss - John also talks a little about Time Restricted Eating
- 35.10 - How should I train? The dudes provide some principles for getting started with your exercise this year
- 44.10 - Adam and John round out the conversation by talking about troubleshooting - They also share a quick summary of their recommendations
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a conversation with a dietetics student Josh Wernham - They delve into opinions on fasting, key nutrition tips and training styles.
- 00.35 - Who is Josh Wernham? Josh talks about how he got into exercise and nutrition and his eventual jump into dietetics
- 11.00 - What are the best things to focus on in terms of nutrition? Josh goes through his suggestions
- 16.30 - What do you eat? Josh goes through what he would typically eat in a day
- 24.00 - Intermittent Fasting - Josh and the dudes discuss their experiences and ideas about fasting
- 30.40 - How do you like to train? Josh goes through what sort of training he likes to focus on
- 38.44 - How has training influenced your mental health? Josh talks about the meditative effect of training and confidence he has gained from training
- 44.00 - What are Josh’s top four exercises? Josh goes through his top four exercises for both him and others
Check out Josh on Instagram - @josh_does_health
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes put the year up for review - They talked a little bit about Christmas and the discussed how they went in 2021 and what they are planning to do next year!
- 00.35 - How was Christmas? The dudes talked about what they got up to during Christmas (watched movies, ate food, drank eggnog)
- 04.40 - What did you achieve and learn this year? Adam goes over the key things he learnt and embarked on this year - They also discussed prioritisation, Recomp and Adam’s return to squats
- 16.40 - How did John go this year? John talks about his return to coaching, his shift in focus in learning and numbers he achieved this year - They also delve into the pros and cons of going to university
- 33.20 - What are your goals for next year? The dudes finish by talking about their targets for next year
**We hope you enjoyed this year! If you have any suggestions for the podcast next year please contact us via Instagram - @2dudes1barbell
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes look at a study which links grip strength to shorter lengths of hospitalisation related to COVID-19. They also talk a little about the silly season and (not so) controversial topics related to fitness.
- 00.35 - The dudes introduce the first topic, SARS-CoVid-2, and how they found out about this study related to grip strength - After that they dive straight into the study
- 10.00 - The dudes quickly talk about grip strength and it’s application in other studies - They also provide their takeaways from the study
- 16.50 - It’s Silly Season! Adam goes through his top 5 tips for dealing with the holiday period in regards to body comp
- 31.00 - (Not so) controversial topics - Adam and John finish by discussing a few topics commonly argued in fitness - Specifically, they explore compound vs isolation and interval training vs steady state cardio
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a conversation with Pete Hartwig, a natural bodybuilder, who shares his journey into fitness, bodybuilding and beyond
- 00.38 - Pete talks about how he got into fitness, including training with encyclopaedias and paint cans
- 6.34 - Pete shares the coolest places he has competed in bodybuilding
- 10.00 - What’s your favourite thing about bodybuilding? Pete talks about what he likes about bodybuilding
- 16.55 - Will you keep building bodybuilding? Pete talks about his goals for the future in bodybuilding
- 19.50 - Pete tells the dudes about his new pursuit in film and about his new film called “Pump It”
- 25.00 - What training does Pete do now? Pete talks training and shares his current training methodology
- 31.11 - How much of a role has training aided your mental health? Pete delves into how training helped him reduce stress and improve confidence - He also warns of how exercise can become an obsession
- 44.22 - What four exercises would Pete choose, if he couldn’t do any others?
Follow Pete on Instagram - @pete.hartwig
And check out his website - https://petehartwig.com.au/
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a conversation about alcohol and saturated fat (and a brief bit on salt). Specifically, the dudes talk about the reasons why alcohol is detrimental and why saturated fat may not be that bad!
- 00.35 - Adam went out last night! This starts the conversation about how fast alcohol influences your system and what a standard drink is
- 09.00 - Alcohol makes you dehydrated! John explains why you go to the toilet more while drinking
- 14.50 - Can alcohol be useful? The dudes discuss why that is highly unlikely
- 19.20 - Alcohol stops your gains! The dudes briefly talk about a rodent study which showed alcohol impairs muscle protein synthesis
- 23.45 - The dudes go on a tangent about salt
- 27.50 - Is saturated actually bad? The dudes introduces saturated fat, revisit the fat soluble vitamins and go into the history as to why saturated fats were demonised
- 34.44 - John explain what lipoproteins are
- 39.50 - The dudes refer a cross-sectional analysis of the PURE study, which showed that increases in LDL wasn’t correlated with increased risk of death or CVD
- 49.00 - The dudes finish off with discussing critical thinking in regards to nutrition
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a conversation and answer some questions on the core and core training
- 00.35 - The dudes introduce the topic about core - What is the core? And how do you train it?
- 05.00 - The dudes talk about Squat University’s post on core training - They ponder the reasons behind his stance on training the core
- 10.27 - How should I train the core in order to reduce pain? The dudes address the McGill Big 3!
- 17.35 - What is the difference between training the core and training your abs?
- 23.00 - The dudes answer a series of questions on core and ab training including - best core exercises, vacuums and how to get visible abs
- 43.40 - It’s not fun getting a 6 pack! The dudes finish off with how often you should train your abs
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about NEAT (Non Exercise Activity Thermogenesis), Body Composition and Swings for Cardio - John explains why he is doing 500 swings per day and dudes explore the pros and cons of challenges
- 00.34 - Adam and John describe what NEAT is (Non Exercise Activity Thermogenesis) - They delve into the importance of understanding your NEAT and how people typically increase it
- 08.40 - Can you turn your fat into muscle? Unfortunately not, but you can use fat as energy to make muscle - The dudes talk this in relation to recomposition (increasing muscle and decrease fat)
- 15.20 - John talks about the benefits of kettlebell swings and shares the story behind why he’s doing 500 swings per day
- 24.52 - John sums up a study that looks at the oxygen cost of kettlebell swings - The dudes follow this by briefly exploring oxygen consumption and cardio alternatives
- 29.06 - The dudes talk about the motivation of challenges, the value of having skin in the game, and the power of relatedness!
- 41.00 - The dudes finish off with the risk of challenges and what is John going to do after 10,000 swings - Do you have any challenges for the dudes?
If you want a deeper dive into kettlebell swings check out Coach John's video - https://youtu.be/t1W1HXeOtbY
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion with Ron, a powerlifter and coach, about his journey into coaching and the sport of powerlifting - During the podcast the dudes discuss coaching, mental health and why they think people avoid lifting weights
- 00.40 - Ron introduces himself, he begins by talking about his time at university and how he got interested in exercise science and powerlifting
- 11.35 - How many people can squat 250kg as a natural? Ron and the dudes discuss the use of performance enhancing drugs in sport
- 15.11 - Do you think lifting weights is dangerous? The dudes explore the benefits and risks of lifting weights - They also explore the reasons why people may not want to lift weights
- 22.40 - The dudes and Ron have a conversation about body composition - They look into how much muscle you could gain, the difference between measuring methods and silliness of Joel Seedman
- 27.56 - What has resistance training done for your mental health? Ron gives his take on why resistance training is so useful for mental health
- 34.00 - Ron and the dudes talk about personal growth and the importance of having someone to bounce ideas off
- 44.45 - What are your top four exercises? Ron explains his top four exercises
- 48.48 - Do you have any advice for introverted people who want to be a trainer? Ron gives his take on how to approach becoming a trainer if you are introverted
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a conversation with Kylie Pashen, a managing director who recently embarked on her fitness journey. During the discussion they explore different styles of training, the value of sleep and how focusing on protein helps with weight loss
- 00.50 - Kylie talks about what started her fitness journey - She explains her transition from hating barbells to loving them
- 06.50 - Kylie shares her initial experience of feeling intimidated when in a gym setting and what her current schedule is
- 10.25 - John asks Kylie about the nutrition that helped her lose 36kg over the past year - no surprises she prioritises protein!
- 15.40 - The dudes and Kylie discuss the value of sleep - Kylie talks about how she solved her severe sleep apnoea and how life changing it was!
- 22.19 - Kylie shares some specifics about her training protocols - Specifically, they talk about Jim Wendler’s 5/3/1 and Olympic Weightlifting
- 34.50 - If you could only do four exercises, what would you pick? Kylie shares her top four!
- 37.40 - How has strength training influenced your mental health? Kylie talks about how strength training helps calm her mind
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about learning and ongoing development. The explore communities of practice, feedback, mindset and Ken Shamrock's Plus, Minus, Equal idea!
- 00.58 - The dudes introduce the idea of ongoing development and value of having a supportive environment - Adam gives an example of a mentor that supported him while becoming a personal trainer
- 05.45 - John goes into a study where a bunch of PE teachers met up once a week for 6 weeks and more than doubled their knowledge on training principles
- 12.20 - The dudes discuss the value of being in a community of practice, John shares the story of how he got his internship with the New Zealand Warriors
- 19.10 - How do you know you are learning? The dudes talk about the importance of feedback when learning
- 22.04 - The dudes go on a tangent about performance indicators for winning in a number of different sports
- 27.27 - Where are the best places to learn? The dudes discuss learning from experts, books and the value of teaching others for your own learning - This includes exploring Ken Shamrock’s Plus, Minus, Equal idea
- 34.08 - The dudes finish off with a conversation about mindset - They touch on the concepts popularised by Carol Dweck, the challenge of parenting (which they have no experience in) and hazards of paralysis by analysis!
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes expand on the idea put forward by Damien Rabaud, that a lot of people assume that you go to the gym to do bodybuilding - The dudes go about suggesting other focuses that can make your fitness journey more rewarding and consistent.
- 01.30 - The dudes establish the premise behind discussing 'beyond aesthetics' and briefly describe the health related components of fitness - cardio, strength, flexibility and body composition
- 08.00 - Where do people go wrong with measuring body composition? The dudes look into different ways of assessing body composition and how it is best to triangulate!
- 14.05 - What are reasonable cardio goals to set? Adam and John talk about how you measure progress when developing endurance - Cardio doesn’t always mean running!
- 24.30 - Other strength goals? The dudes explore functional strength goals like farmers walk, pull ups and deadlifts
- 32.15 - Can you do the splits? The dudes talk about possible flexibility pursuits you can work towards: from touching your toes to the back scratch test
- 38.10 - The dudes talk about how all activity aids the immune system - They discuss how much activity you need to maximise your immune function
- 44.00 - The dudes wrap up the conversation with how pursuing any goal should help with mental health
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes continue their chat with Damien - they delve into kettlebells, bodybuilding, nutrition and mental health
- 00.00 - The dudes and Damien start off talking about kettlebells and the benefits of the swing
- 05.51 - The guys discuss gym culture and its roots in bodybuilding - They expand on common pitfalls whilst focusing on aesthetics
- 17.50 - John asks Damien about how strength training helped his mental health
- 24.50 - Damien goes through his top 4 strength exercises - He explains why we should all do farmers walks, front squats, push presses and kettlebell swings
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes interview one of John’s best friends, Damien Rabaud - In the first part, Damien talks about how he decided to be a strength coach and the dudes discuss the hazards of trying to be too lean
- 00.00 - Damien starts by introducing himself, starting with his training philosophy and how he got into the fitness industry
- 05.55 - Damien goes into how he is legally blind, and his epiphany about becoming a personal trainer in Thailand
- 12.00 - He follows it up with his personal training history, starting with wanting to be shredded and eventually finding his way to powerlifting, strongman and performance based training
- 18.05 - The dudes and Damien finish the first part by exploring the hazards of focusing on aesthetics and risk of trying to be too lean, too quick or for too long!
For more of Damien follow him on Instagram - @damienlifts
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes continue their chat withJackson Geer. Collectively they explore exercise programming with a central focus on squat, bench and deadlift.
- 00.00 - The 3 dudes talk about a seminar Jackson and John went to as stepping stone for talking about programming strength training
- 07.00 - The dudes discuss hypertrophy, including their thoughts on range of motion and intensity - “Big Pecs Cash Cheques”
- 13.18 - Jackson talks about his new pursuit back into deadlifts and explains his hiatus from barbell training - They elaborate on how it’s not necessary to use a barbell in your training
- 20.50 - The 3 dudes discuss AMRAP sets (As Many Reps As Possible) - They talk about why they are important and what movement they are viable on
- 27.40 - John complains about RPE (rate of perceived exertion)
- 33.50 - The dudes talk about positional strength - They delve into different variations for the major lifts and the reason for doing them
- 43.35 - Do you need to Back Squat? John and Jackson discuss the pros and cons of squat variations for different outcomes
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
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On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a chat with an experienced trainer, Jackson Geer. He talks about his journey in becoming a personal trainer and why it is important to enjoy your training!
- 00.00 - Jackson talks about playing sport growing up and his first experience in strength training - He includes a story about his first 100kg bench press
- 06.50 - Jackson continues his story, he talks about moving to Brisbane and training in a number of different styles
- 11.00 - Jackson talks about embarking on becoming a personal trainer - The dudes discuss the importance of having a good teacher and value of continual learning
- 16.20 - Jackson talks about his first job as a personal trainer and the difficulties in starting out
- 29.50 - The lights go out temporarily and then Jackson talks about his own training
- 37.20 - The dudes ask Jackson what 4 exercises he thinks are the most beneficial for the general public - they follow that up with John’s favourite topic of how strength training influence on mental health
- 45.51 - The dudes finish with 3 key takeaways from Jackson
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
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Episode #22: A Discussion about Diet Culture
On this episode of ‘2 Dudes, 1 Barbell’, the dudes have a discussion about diet culture and why people often gets in the way of people’s progress towards a fat loss goal!
- 00.00 - Choosing your friends is important, the dudes talk about how you can work out who is going to help you on your fitness journey - They also delve into how you can go about making friends
- 12.50 - The dudes further the discussion by introducing why they think friends get in the way of your goals and they give some examples of it
- 19.00 - The dudes talk about dilettantes and how you need to work out who actually knows what they are talking about.
- 26.35 - Adam and John try and tease out how you work out what is true by triangulating from multiple sources
- 34.21 - The dudes go back to the discussion about dealing with people who get in the way of your goals and come up with some strategies for adapting to certain situations
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes introduce the Big 5 Personality Traits - Openness, Conscientiousness, Extraversion, Agreeableness, and Neuroticism. They discuss the value of different traits and how they relate exercise and success.
- 00.00 - The dudes introduces the Big 5 and John goes into how they initially work out these five spectrums of personality
- 07.16 - The trait openness is explored and they speculate how this trait can change over time - They also discuss how open people vary with their interests
- 12.55 - The dudes talk about conscientiousness and how they think it's the most important trait for success! They elaborate on the usefulness of using resistance training as tool for developing conscientiousness
- 21.11 - The dudes cover the trait of extraversion and how it typically predicts higher physical activity - Then the dudes briefly discuss the pros and cons of agreeableness and disagreeableness
- 37.20 - The dudes finish off with Neuroticism and how it negatively impacts people’s adherence to exercise
If you want to find your big 5 you can use - https://bigfive-test.com/
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about some supplements which actually work. They cover the dosages and application of the 5 supplements that the AIS suggest are ergogenic!
- 00.00 - The dudes introduce the 5 supplements listed by AIS that are ergogenic and legal - They start with creatine and its vast application!
- 17.10 - The dudes dive into the world of caffeine, they explain the risks and the possible dosages for performance
- 24.10 - The dudes talk about nitrate and how you can improve your endurance by drinking beetroot juice
- 30.15 - The dudes discuss the pros and cons of bicarb and beta-alanine - John explains how both these supplements have been shown to improve endurance through buffering acid
- 40.20 - The dudes finish the conversation with some stories about their experimentation with supplements which probably don’t work
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
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Episode #19: Gainz As You Age
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about the things that change as you age (in regards to training) - They specifically touch on a new study which showed that our metabolic rate doesn’t change that much from 20 to 60!
- 00.00 - The dudes start the conversation by describing a study that came out this year that explored the lack of change in metabolic rates as we age (specifically 20 to 60)
- 11.50 - The dudes go on a tangent about energy systems and emphasize the importance of rest for resistance training
- 20.00 - John goes full rant mode about protein - you need more protein as you age! The dudes then explore the amount of protein in different foods
- 32.00 - The dudes talk about how much extra protein you need as you get older for health and function
- 38.00 - The dude finishes off with the importance of B12 and how it becomes harder to absorb as you age
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about communication and run through the 10 key points from 'How to Win Friends and Influence People'
- 00.00 - The dudes introduce the importance of communicating as a coach and how it will directly influence your success
- 09.00 - Adam introduces the first two points from the book ‘Don’t Criticize, Condemn, Complain’ and ‘Be Generous with Praise’ and the dudes talk about ‘shit sandwiches”
- 20.00 - The dudes discuss the usefulness of ’Remember their Name’ and ‘Be Genuinely Interested in Other People’
- 27.07 - The dudes talk about the value of charm and they relate it back to being genuine with people - They then delve into the value of acknowledging your own mistakes
- 33.08 - John uses Ancel Keys as an example as to why you shouldn’t always try and win arguments
- 37.50 - The dudes talk about 'planting seeds' to help others change and they finish the podcast with the notion that you should encourage people to feel valued
___________________________________________________________________________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about different techniques for gaining strength and developing hypertrophy - They expand on the pros and cons of some common techniques and what they think are the best applications for each of them!
- 00.00 - The dudes revisit what they think is important to focus on as a new trainer - They elaborate on the importance of communication and introduce a number of different overload techniques
- 04.25 - John describes one set theory and its minimal application - It may be useful for a fresh trainee who has little time to train
- 09.30 - The dudes talk about supersets and their amazing utility - They give some examples of some different types of supersets
- 16.58 - The dudes talk about blood flow restriction and Adam goes into his experience with them
- 23.15 - The dudes delve into eccentric training and John claims that it’s the most important one to know!
- 31.34 - The dudes finish with the intensity techniques including myo reps, drop sets, and cluster sets
_________________________________________________________________________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about their paths to becoming coaches - They focus on the key difficulties in becoming a coach and what they think helped them get better at coaching
- 00.00 - John shares his story about becoming a strength coach and how he initially started in performance analysis and sport coaching
- 14.55 - John eventually gets to how he started strength coaching in Singapore after teaching English for half a year - He elaborates on his amazing learning experience while coaching at Ufit Singapore
- 23.00 - The dudes warn about the threat of burnout and John finished his story with his experience moving to Brisbane
- 26.37 - Adam shares his journey in which he went to university and applied for the Army before pursuing his certifications in fitness - He then discusses how he developed his craft
- 36.50 - The dudes talk about the first year of personal training and where they think people get stuck - They follow that up with what they think new personal trainers and strength coaches should focus on if they want to succeed!
__________________________________________________________________________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes delve into the basics of fat and explore the difference between fatty acids - They also introduce the idea of the omega 3:omega 6 ratio and why you should probably avoid refined oils.
- 00.00 - The dudes get sidetracked straight away and explore the famous case study about Angus Barbieri, who fasted for over a year and lost a heck of a lot of weight
- 04.45 - The dudes finally introduce fats, the different types as well as the types of nutrients you can find in fats
- 14.00 - John introduces the shoelace analogy to explain the difference between unsaturated fatty acids
- 18.10 - The dudes talk about types of essential fatty acids, the fats that your body can’t make so you need to eat them - They segue onto essential amino acids and why BCAAs may not be that useful by themselves
- 23.00 - The dudes introduce the concept of the omega ratio and how this ratio could be contributing to obesity and chronic disease - they briefly explore a study that explores the importance of having an optimal omega 3:omega 6 ratio (Simopoulos, 2016)
- 28.25 - John explains why he thinks vegetable oil is the devil
- 35.15 - The dudes delve into the application of the ratio in popular diet models and explore another reason (arterial plaque) why too much omega 6 is unhealthy
- 41.36 - The dudes wrap up the discussion about fats and provide some very simple takeaways - reduce your refined fats
___________________________________________________________________________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify or watch us on youtube!
If you find it interesting, let us know in the comments
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On this episode of ‘2 Dudes, 1 Barbell’, the dudes do something a little different and answer a few questions asked by listeners - They also talk about how their personal goals are going and their new project ‘Complete Health Culture’
- 00.00 - ‘Would you rather squat 500kg and never walk again or only ever be able to squat 20kg?’
- 04.42 - ‘Do you think in bodybuilding you can be ever satisfied with your physique?’
- 14.20 - ‘Should strength athletes focus on stability work?’
- 21.50 - ‘Would you be the most jacked and shredded bro, but be continually starving?’
- 30.35 - ‘Would you be the strongest person in the world, but have a BMI over 35?’
- 38.10 - The dudes reflect on the last 3 months and talk about where they are with their goals and introduce their new project ‘Complete Health Culture’
_________________________________________________________________________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify or watch us on youtube!
If you find it interesting, let us know in the comments
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On this episode of ‘2 Dudes, 1 Barbell’, the dudes introduce ‘Self-Determination Theory’ and discuss its utility in life satisfaction and success - They also talk about motivation in general including a short bit on Maslow’s Hierarchy of Needs.
- 00.00 - The dudes start by introducing motivation by exploring Maslow’s Hierarchy of Needs and lead into external motivation and what specifically motivates them!
- 13.20 - After their tangents on long-tail distributions, the dudes delve back into intrinsic motivation - John describe Self-Determination Theory, SDT, and the dudes explore competency, the first aspect of intrinsic motivation
- 21.50 - Adam and John tangent about finding your way in life by focusing on developing skills - Both dudes talk about developing their passion through competency
- 29.00 - John answers a listener’s question on the application of SDT on higher performers and then the dudes explore the effects of mastery on developing autonomy (control of your own life)
- 36.30 - The dudes finish by exploring the last intrinsic motivator, relatedness, and how competency helps you develop friends and connections with others
__________________________________________________________________________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify or watch us on youtube!
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes talk about what to do if you cheat on your diet and/or if you hit a plateau in training or body composition - They also introduce the useful tool of visualisation and how it can be applied to training.
- 00.00 - Adam leads the conversation about what to do if you fall off the wagon in regards to dieting and he talks about his scheduled pizza eating and how you can feasibly plan ‘çheat foods’ on a cut
- 17.15 - The dudes delve into possible reasons for body composition plateaus and explain the need for objective measures as sometimes you haven’t even plateaued!
- 25.00 - The dudes follow that up with the need for objective measures and a proper plan when pursuing strength and hypertrophy - John talks about his recent experience with failing squats
- 35.15 - John introduces a review he read about the influence of visualisation on climbing performance - The dudes then expand on the applicability of visualisation on training, including stretching!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes discuss recovery in general and also delve into specific methods of enhancing recovery - Specifically, they chat about the possible pros and cons of cold water immersion!
- 00.00 - Adam starts the conversion with his recent inclusion of deloads then the dudes revisit the big rocks of training (sleep and nutrition) and its particular application to recovery
- 12.27 - The dudes temporarily tangent onto the topic of BMI and waist circumference
- 17.54 - The dudes begin talking about the extras, starting with massage, cupping, and needles and they delve into their personal experiences with these methods
- 23.36 - John shares two studies - one on cold water immersion and the other on the impact of sauna - They speculate on the application of cold water immersion and explore the vast effects of sauna
- 40.00 - The dudes do one last run-through of recovery methods with a brief comment about stretching
____________________________________________________________________________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on Spotify or watch us on youtube!
If you find it interesting, let us know in the comments
And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes discuss mental health and strength training. They talk about some of their own experiences with mental health as well as some key takeaways around how you can take control of your own mental health using exercise.
- The dudes explore the key points from one of John’s favourite studies and the possible reasons for sex differences in mental health issues.
- John goes through his thoughts about the metabolic mechanisms concerning depression, anxiety, and exercise
- The dudes talk about their own experiences with depression and what they think helped them through (both have surprisingly similar experiences).
- The dudes further speculate about personality, particularly neuroticism, and its influence on depression
Disclaimer - Please note that the dudes are not psychologists or doctors, they are just dudes, thus they are not giving medical advice - However, they do hope you get something positive out of this podcast in regards to taking control over your own mental health!
_____________________________________
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Link in Bio to listen on spotify or watch us on youtube!
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And don’t forget to like and subscribe, follow and share, all that good stuff!
On this episode of ‘2 Dudes, 1 Barbell’, the dudes discuss, the 'Strength cake', rep ranges and their application for different goals. We bust some myths and give our opinions on the matter. We also delve into a study of the effects of different loads on muscle protein synthesis.
00.00 - What is the strength cake?
The dudes talk about the four aspects of strength: strength endurance, hypertrophy, maximal strength, and power
4.10 - Muscular Endurance
The dudes introduce the application of muscular endurance as well as the traditional rep ranges for developing this aspect of strength
7.05 - Hypertrophy and Maximal Strength
The dudes describe what hypertrophy and maximal strength is - They also manage to get on a tangent about the inaccuracy of naming powerlifting ‘powerlifting’
10.45 - Power
**The dudes give a simple explanation about power and tangent again about strength aspects in sport
14.59 - Rep Ranges and Percentages**
The dudes give a loose guideline for intensities and rep ranges for the four layers of the strength cake
20.00 - Fibre Types and Carlos Spencer
A brief titbit on fibre types and why John thinks Carlos Spencer got slower
23.00 - Growing Muscle Tissue and Training Experience
The dudes talk about what muscle growth you can expect as an experienced lifter
26.59 - Mechanistic Study
The dudes share a study that looked at the difference between high and low load’s influence on muscle protein synthesis and expanded on possible applications of this research
32.46 - A Refresher on Mechanism of Hypertrophy and Limitation of Higher Rep Ranges
The dudes talk about mechanical tension and metabolic stress as the main drivers for hypertrophy and Adam explain why he prescribes lower rep ranges for hypertrophy
40.00 - Final Points on Rep Ranges
The dudes rap up their thoughts on rep ranges
On this episode of ‘2 Dudes, 1 Barbell’, the dudes delve into some of the points from James Nester’s book ‘Breath’ as well as some basic applications of different styles of breathing.
2.00 PH of the Blood
The dudes talk about the fluctuation in PH within the blood and introduce the influences of CO2
9.57 - Chewing!
The dudes discuss and speculate on chewing it’s benefits
21.00 - Breathing’s influence on the Parasympathetic and Sympathetic Nervous System
The dudes briefly describe parasympathetic and sympathetic responses and how breathing can change which system we use.
27.00 - Breathing Techniques (Box Breathing and Wim Hof Breathing)
The dudes talk about different breathing techniques and Adam talks about his experience with the Wim Hof Method
33.40 - Left vs Right Nostril Breathing
John goes into a study looking at the difference in right and left nostril breathing and shares his experience of blocking his right nostril (yeah, he’s weird!)
40.30 - Valsalva Maneuver
The dudes finish off with some points on bracing for strength movements such as squats and deadlifts - Adam also talks about his experience in holding his breath too long in an overhead press
On this episode of ‘2 Dudes, 1 Barbell’, the dudes interview Ashton Riddell, a powerlifting prodigy - During this interview they ask Ashton about his journey in powerlifting, debate squats, discuss philosophy and more.
Introduction to Ashton
Ashton talks about how he got into powerlifting and strength training - He also talks about his goal to beat the Australian record in the deadlift
Squat Debate
The dudes and Ashton discuss the application of different squats for hypertrophy - Low Bar vs High Bar vs Front Squat
Philosophy
Ashton talks about the additional benefits of barbell training on confidence and focus during studying for his sport and exercise science degree
Longevity Benefit of Barbell Training
The dudes and Ashton talk about the importance of barbell movement in term of longevity
On this episode of ‘2 Dudes, 1 Barbell’, Adam and John talk about the 6 principles of training - Specificity, Overload, Progression, Recovery, Reversibility, Individualisation and why they are important for making gainz.
1. Specificity
The dudes talk about specificity in relation to movement, hypertrophy and weaknesses.
2. Overload
John explains the basics of overload - Do more than you usually do!
3. Progression (Progressive Overload)
The dudes agree with Greg Doucette in terms of training harder than last week
4. Recovery
The dudes link back to previous episodes about sleep and talk about the relationship between recovery and adaptation
5. Reversibility (Study on rates of detraining)
The dudes briefly explore the differences of detraining on different intensities - High Intensity Strength Training seems to be better the Lower Intensity in terms of reversibility
6. Individualisation
The dudes quickly talk about the influence of genetics on performance and gainz
On this episode of '2 Dudes, 1 Barbell'; Adam and John talk about sleep in detail.
How much you should aim for and how to make the most of what you do have.
We discussed a study on sleep extension for performance in athletes that showed significant increases in coordination and decreases in reaction time!
We elaborate on sleep hygiene and our recommendation for improving sleep quality.
John also talks about the weird thing he did that improved his sleep tenfold.
These days everyone seems to have trouble getting a good night's rest.
If that sounds like, then you don’t want to miss this episode!
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Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
Youtube: 2Dudes1Barbell
On this episode of '2 Dudes, 1 Barbell':
Adam and John discuss just how important it is to consume adequate protein and why the TOTAL should be your main focus before how and when you consume it.
We also explore a recent meta-analysis on the relationship between protein intake and body composition.
12:05 -
We talk about just how important it is to get a good night's sleep if you want to keep your gainz, lose more fat and not just eat your muscle away.
21:00 -
We ran about Guru’s, Rep ranges, Salt and Jacked Russians!
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Linktree: https://linktr.ee/2dudes1barbell
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
On this episode of '2 Dudes, 1 Barbell':
Adam and John revisit their discussion on goals setting and refer to a study on Golfers and their performance increase due to effective goal setting.
11:55 -
We discuss the effect of Carbohydrates on your body when you are stressed, and we explore an interesting study on just how effective a bit of comfort food can be when you really need it.
29:08 -
The Pareto Principle and how it applied to training and programming. If we could only do 4 exercises for the rest of our lives, what would they be and why!
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Linktree: https://linktr.ee/2dudes1barbell
Follow us at @2dudes1barbell
Hosts: @coach.johnblack | @adamhamilgainz
On this episode of '2 Dudes, 1 Barbell'; Adam and John discuss the different kinds of stress stimuli your body can be exposed to. The benefits and downsides to it, and how to navigate it in regards to your training and performance.
Instagram: @2dudes1barbell
On this episode of '2 Dudes, 1 Barbell'; Adam and John introduce themselves and the podcast, and discuss goal setting and self-efficacy as it relates to training and nutrition.
Instagram: @2dudes1barbell