The FitBigStrong Podcast: Recent Episodes
Ashton Riddell
Keeping you in peak condition, listen along as we dive into a wide range of topics to optimize your health and performance so you can be at your best.Hosted by Ashton Riddell, a Nationally competitive powerlifter and sport and exercise scientist in study. Ashton holds records as a Sub-junior powerlifter in Australia, with his greatest achievement being the Sub-junior 74kg Deadlift record of 250kg, leaving him with an almost 3.5x bodyweight deadlift at 18 years old. Ashton is dedicating his life to spreading the message of health through resistance training. He believes that everyone has a place in the gym, to improve all aspects of physical and mental health.
Breaking down the dos and donts of accessories for powerlifting. How many set and reps should my accessories be? What are some of the best accessories for powerlifting?
~ Follow us ~
@FitBigStrong on Instagram
@ashtonriddell on Instagram (The Host)
@deadlift.squat.bench on Instagram (Ashtons Training Log)
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Episodes like this are available in podcast form across all significant platforms; search 'The FitBigStrong Podcast' on your preferred platform or by visiting https://www.buzzsprout.com/1917481.
FitBigStrong provides fitness-based coaching unmatched in the current market; learn more by visiting fitbigstrong.com.
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Tags; FitBigStrong,powerlifting accessories,how to program accessories,boost powerlifting performance ~
Sometimes, prep times between comps is not ideal but how do we manage our athletes and ourselves under these circumstances? This episode is not a how to guide, but rather a conceptual framework dump in hopes you can formulate the best decision for you and your clients.
Thank you for listening; if you found this content valuable, then liking and rating goes a long way to support this podcast.
~ Follow us ~
@FitBigStrong on Instagram
@ashtonriddell on Instagram (The Host)
@deadlift.squat.bench on Instagram (Ashtons Training Log)
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Episodes like this are available across all significant platforms; search 'The FitBigStrong Podcast' on your preferred platform or by visiting https://www.buzzsprout.com/1917481.
FitBigStrong provides fitness-based coaching unmatched in the current market; learn more by visiting fitbigstrong.com.
Sickness and injury can act as giant road bumps in our fitness journey. we breakdown the 2 stages of sickness and injury; your current situation and how to progress back to normal.
Thank you for listening; if you found this content valuable, then liking and rating goes a long way to support this podcast.
~ Follow us ~
@FitBigStrong on Instagram
@ashtonriddell on Instagram (The Host)
@deadlift.squat.bench on Instagram (Ashtons Training Log)
~
Episodes like this are available across all significant platforms; search 'The FitBigStrong Podcast' on your preferred platform or by visiting https://www.buzzsprout.com/1917481.
FitBigStrong provides fitness-based coaching unmatched in the current market; learn more by visiting fitbigstrong.com.
What are the best sources of intra-workout carbs? we breakdown the science of intraworkout carbs, the types of intraworkout carbs, the dose and more!
Thank you for listening; if you found this content valuable, then liking and rating goes a long way to support this podcast.
~ Follow us ~
@FitBigStrong on Instagram
@ashtonriddell on Instagram (The Host)
@deadlift.squat.bench on Instagram (Ashtons Training Log)
~
Episodes like this are available across all significant platforms; search 'The FitBigStrong Podcast' on your preferred platform or by visiting https://www.buzzsprout.com/1917481.
FitBigStrong provides fitness-based coaching unmatched in the current market; learn more by visiting fitbigstrong.com.
Dieting hacks and strategies to optimise your appetite when cutting, top Australian powerlifter gives away his hacks to ensure you stay as full as you can when dieting to lose fat.
Thank you for watching this video; if you found this content valuable, then liking and rating goes a long way to support this podcast.
~ Follow us ~
@FitBigStrong on Instagram
@ashtonriddell on Instagram (The Host)
@deadlift.squat.bench on Instagram (Ashtons Training Log)
~
Episodes like this are available across all significant platforms; search 'The FitBigStrong Podcast' on your preferred platform or by visiting https://www.buzzsprout.com/1917481.
FitBigStrong provides fitness-based coaching unmatched in the current market; learn more by visiting fitbigstrong.com.
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Guests @
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Music
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Tags; Ashton Riddell, FitBigStrong,Diet hacks,how to stay full when dieting,how to stop appetite ~
Main-gaining, the approach people sometimes use to gain muscle, does not work to optimally produce results. Many beginners fall victim to the common myth of main-gaining and then get disappointed in there results. We explore the rationale behind why main-gaining is a myth and provide alternative strategies to maximise your muscle growth and fat loss.
Thank you for listening; if you found this content valuable, then liking and reviewing goes a long way to support this podcast
~ Follow us ~
@FitBigStrong on Instagram
@ashtonriddell on Instagram (The Host)
@deadlift.squat.bench on Instagram (Ashtons Training Log)
~
Episodes like this are available across all significant platforms; search 'The FitBigStrong Podcast' on your preferred platform or by visit https://www.buzzsprout.com/1917481.
FitBigStrong provides fitness-based coaching unmatched in the current market; learn more by visiting fitbigstrong.com.
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Music #NA
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Tags; Ashton Riddell,FitBigStrong,maingaining,does maingaining work?,what is maingaining,should i maingain?,maingaining doesnt work,the maingaining myth~
Quick and easy meal prep strategies make your food more enjoyable, improve your adherence to meal prep, save time during meal prep and make your meals more tasteful.
Thank you for listening; if you found this content valuable, then liking and reviewing goes a long way to support this podcast
~ Follow us ~
@FitBigStrong on Instagram
@ashtonriddell on Instagram (The Host)
@deadlift.squat.bench on Instagram (Ashtons Training Log)
~
Episodes like this are available across all significant platforms; search 'The FitBigStrong Podcast' on your preferred platform or visit https://www.buzzsprout.com/1917481.
FitBigStrong provides fitness-based coaching unmatched in the current market; learn more by visiting fitbigstrong.com.
~
Guests @
~
Music
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Tags; FitBigStrong, Meal prep, improve your meal prep, how to make meal prep taste good, save time during meal prep, meal prep strategies ~
How many sets do you need during your workout? There is a workout limit to the number of practical sets you can perform per muscle group. We breakdown the mechanisms for why and provide weekly and Intra workout set recommendations to maximise your results
Follow us on Instagram @fitbigstrong
Most people want the most muscle growth and strength gain possible but lack the training intensity. This episode breaks down the minimum training intensities needed after your beginner nubie gains phase while providing strategies to calibrate your training so that you are more objective during your execution.
Follow us on instagram @fitbigstrong
tags:
FitBigStrong,Ashton Riddell,How hard should i train,am i training hard enough,minumum training intensities
What are the micro-adjustments we can make to our diets to access the remaining 1-5% performance boost? Ashton Breaks down the advanced nutrition strategies to do so.
Ashton is not a nutritionist and is not providing any medical or dietary advice. This is an educational episode to teach some of the nutritional variables which many top athletes employ to reach top placings in their sport.
Follow @fitbigstrong on Instagram.
Follow @deadlift.squat.bench - Ashton on Instagram
Ashton Riddell,FitBigStrong,FitBigStrong Podcast,Advanced Nutrition Strategys
The longstanding debate. Is RPE or % going to get you the strongest? In this Episode Ashton breaks down
- What is RPE
- What is %
- Both provided with examples
- the advantages and disadvantages of RPE and %
- what lifters are using which method
- the method you should use
Find us on social media at
Instagram - @fitbigstrong
Hosts Instagram account
@deadlift.squat.bench
Aging has its consequences. This episode breaks down the changes from puberty to adulthood and then moves on to what happens as we progress to old age. The unfortunate downsides of aging get discussed, followed by an informative look into how physical activity, through cardiovascular and resistance training, can assist in mitigating the harmful effects of aging.
Find us on social media at
Instagram - @fitbigstrong
Hosts Instagram account
@deadlift.squat.bench
Maxmise the amount of muscle you build when you bulk with this episode. Minimise fat gain when trying to gain weight on your muscle building diet. Ashton breaks down macros, meal timing and common troublshooting mistakes people experience when bulking to maxmise muscle growth.
Find us on social media at
instagram - @fitbigstrong
Hosts Instagram account
@deadlift.squat.bench
What happens to our bodies as we recover? Ashton breaks down the different elements of recovery for strength and bodybuilding athletes. We discuss what takes the longest to recover and the ideal recovery environment.
Find us on social media at
Instagram - @fitbigstrongpodcast
Hosts Instagram account
@deadlift.squat.bench
This episode breaks down the do's and dont's for body recomposition, giving you a concise and straightforward guide on how to gain muscle and lose fat at the same time in under 20 minutes. Ashton unpacks who body recomposition is best suited to while also setting realistic expectations and outlining the limitations of this approach.
Follow @fitbigstrong on instagram
Hosts Instagram account
@deadlift.squat.bench
What do you do for your first powerlifting meet? Find out all the information you need to know in order to have a succesful competition. We include a list of things to pack for you meet and some expectations around the day before, night before and day of competition for your first powerlifting meet.
List of information to pack / bring
- Your membership card (if applicable)
- Soft Suit
- Knee Sleeves-
- Belt
- Short Socks and Deadlift socks
- Squat/bench shoes and deadlift shoes
- Wrist wraps
- Tee shirt ( confirm with your fed the requirements)
- Talc (baby powder)
- Food and drink
- Ammonia salts
- Caffeine/ pre workout if you take it
- Paracetamol or ibuprofen just in case
Find us on social media at
instagram - @fitbigstrongpodcast
Hosts Instagram account
@deadlift.squat.bench
John and Ashton Investigate the nutritional requirements for health, then breakdown the requirements for performance. We then investigate where dietary practice can become problematic for health, in the context of perusing athletic performance, and round out the conversation with some sleep considerations and its effect on all cause mortality.
Find us on social media at
instagram - @fitbigstrongpodcast
Hosts Instagram account
@deadlift.squat.bench
Guest Instagram
@coach.johnblack
Ashton Riddell breaks down how he began lifting weights, his journey along the way and what he was able to achieve. He then talks a little bit about how lifting has guided his general philosophy and the distinct benefits lifting has provided him.
Find us on social media at
instagram - @fitbigstrongpodcast
Hosts Instagram account
@deadlift.squat.bench
Join along as we dive into supplements and hydration. We breakdown how much supplements and hydration help and affect your performance, the types of supplements that are effective and the ones that are not. we look into hydration and how to determine if your hydrated or not
Time stamps
0:00 - general summary of what we will discus today
4:42 - how to indicate if your hydrated
5:47 - enhancing hydration
9:45 - supplements - about
11:21 - supplement effect size
14:10 - different supplement category
32:05 - bullshit supplements
37:27 - summary
Find us on social media at
instagram - @fitbigstrongpodcast
Hosts Instagram account
@deadlift.squat.bench
Nutrition is 2/3 of your progress in the gym. Without establishing some of the basic principles within your diet, it's unlikely that you are going to make reliable progress in the gym. Listen in to episode five as we provide you with the knowledge to set your diet up for success. If you're trying to lose weight or gain muscle we have you covered.
Find us on social media at
instagram - @fitbigstrongpodcast
Hosts Instagram account
@deadlift.squat.bench
Welcome to Episode 1 of the introductory series, where in this episode we talk about all things training. We breakdown the key terms you need to understand and provide you with examples of how to apply the concepts to produce reliable results. This series is aimed with the complete beginner in mind who wants to take control of there results and expand there knowledge on diet, training, recovery and supplements to become a better lifter
Find us on social media at
instagram - @fitbigstrongpodcast
Hosts Instagram account
@deadlift.squat.bench
Data paints a story, and how you interpret the data defines the story you are told.
In this episode Ashton breaks down some interesting literature that shows milk to be a very anabolic beverage, but the data falls short when investigated further.
Milk can be a beneficial addition to your diet and this idea is explored. We also look into some potential downsides of milk.
Completing this episode is an overview on literature as a whole and Ashton's personal approach to finding high quality information.
Studys Referenced:
https://pubmed.ncbi.nlm.nih.gov/16679981/ - full cream vs skim milk study
https://rdcu-be.ezp01.library.qut.edu.au/cGMiU - 1000ml milk intervention study
https://link.springer.com/content/pdf/10.1007/BF00873217.pdf - insulin release study
In this episode of the podcast Ashton breaks down the training principle of periodisation. After providing a clear definition, he states the important of periodisation for powerlifting and then breaks down the distinct phases within powerlifting training. Ashton then justifies and provides a clear rational, while also challenging opposing view points.
Instagram Page: @fitbigstrongpodcast
A short and concise discussion into the development of bone during puberty, the hormonal and physical influences which may disrupt this development and some important take-away's any parent or coach should know.
Featuring Oscar Wallace, a renowned coach within Brisbane who works with a successful women's under 19's as the lead strength and conditioning coach and therefore was the perfect fit for this episode. He is finishing up his sports Science degree with 1 year remaining.
Oscars Instagram: @oscarwallace.coach
FitBigStrong Podcast Instagram: @fitbigstrongpodcast