The Strength Syndicate Podcast: Recent Episodes
Shane Storey
Hosted by Lawrence King & Shane Storey. The podcast aims to cover all things strength & anything that help make you stronger - either physically or mentally. To inform the average lifter with a blend of evidence based information & practical takeaways.
Lawrence has the science background having completed his Sports & Exercise degree in Carlow IT & is now working there as a post graduate researcher. A one time bodybuilder, he is now training under ABS powerlifting.⠀ ⠀ Shane, has the practical experience having worked as a trainer in person & coach online over the last few years. ⠀ ⠀ ⠀
Chapters
00:00 The Roots of Odyssey
35:44 Regression and Individualization in Movement Patterns and Training
45:00 The Balance Between Simplicity and Complexity in Training
52:44 The Significance of Uncertainty and Confidence in Coaching
01:08:57 Clear Communication and Certainty in Coaching Decisions
01:19:06 Predictions and Excitement for Upcoming Competitions
Where to find Adam:
Instagram: https://www.instagram.com/adam_odyssey
Website: https://www.odysseystrength.ie/
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: www.storeystrength.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Chapters
00:00 The Challenges of Social Media
08:44 Comparing Powerlifting Equipment
16:14 The Need for Consistency in Equipment
30:57 Improved Coaching Standards
41:15 Sense of Belonging in the Powerlifting Community
53:59 Being Process-Oriented in Powerlifting
01:01:39 Avoiding Unrealistic Expectations and the Need for a Supportive Environment
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: www.storeystrength.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Chapters
00:00 Introduction and Technical Difficulties
04:42 Managing Expectations
07:16 Overcoming Plateaus
09:30 The Mental Aspect of Training
12:37 The Role of Accessories
30:26 The Importance of Patience and Consistency
36:19 The Significance of Competitions
43:08 Conclusion and Call to Action
Chapters
00:00 Moving to Spain
02:19 Preparing for the Move
03:20 Timing and Competition
04:11 Training Challenges
05:06 Training in Marbella
06:00 Benefits of Using a Mono
07:20 Vlogging Every Day
09:56 Improving Public Speaking Skills
11:19 Importance of Effective Communication
13:49 The Value of Personal Branding
15:53 Editing Vlogs
17:47 Training Progress with a Coach
19:15 Intelligent Approach to Training
20:39 Technique and Leverages
23:06 Refining Technique
24:04 Managing Injuries and Pain
28:24 Reducing Quad Volume
31:38 Technique Adjustments for Joint Health
33:33 Modulating Squat Days
36:11 Making Smarter Decisions
38:37 Balancing Competition and Training
42:23 The Appeal of Irish Powerlifting
45:01 Controversial Rules and Regulations
48:07 Removing Barriers to Participation
51:41 The Debate on Drug Use in Powerlifting
56:27 Controlling Personal Lives in the Sport
01:03:05 Self-Wrapping and Injury Prevention
01:06:00 Closing Remarks
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: www.storeystrength.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Paul is co founder of the PT Project with James Sutton which is a continuing education platform to help personal trainers & coaches get better at their job. And thats exactly what we spoke to Paul today about! The conversation went all the way from content creating to strengthening the relationships with your clients for better results to how to communicate better. I have learned a tonne from Paul over the years & he is both educated & entertaining so you will be sure to enjoy this one!
Chapters
00:00 Shift from Text-based to Video-based Content
03:00 The Importance of Scripting and Editing Video Content
05:46 Finding Your Niche and Creating Engaging Content
09:06 Building a Personal Connection with Your Audience
13:00 Different Formats for Different Audiences
15:58 The Long Lead Time for Building an Audience
23:00 Balancing Attention-Grabbing Content with Value-Driven Content
27:46 The Dangers of Looking Up to the Wrong People in the Fitness Industry
32:03 Treating Content Creation as a Professional Job
34:48 Overcoming Insecurities and Focusing on Helping Clients
41:52 The Abstraction of Personal Training
42:10 The Field Being in its Infancy
43:02 The Challenge of Communicating Exercise Science
43:47 The Knowledge vs. Application of Coaching
44:25 The Importance of Understanding Niche
45:21 The Impact of Coaching at a Wider Level
46:18 The Importance of Human Connection
47:17 The Expectations and Motivation of Clients
48:15 The Importance of Client-Centric Coaching
49:10 The Shift from Trying to be Right to Trying to be Helpful
50:26 The Role of Empathy in Coaching
51:13 The Need for Individualization in Coaching
52:45 The Importance of Staying Informed and Updating Beliefs
53:13 The Importance of Recognizing Positive Progressions
54:21 The Danger of Creating Barriers and Unrealistic Expectations
55:35 The Importance of Understanding the Client's Perspective
56:08 The Negative Effects of Judgment and Criticism
58:07 The Importance of Putting Yourself in the Client's Shoes
59:04 The Importance of Judging Clients with Empathy
01:00:02 The Importance of Adjusting Goals and Expectations
01:01:04 The Reality of Long-Term Clients
01:02:17 The Importance of Recognizing Small Wins
01:03:26 The Challenges of Understanding Different Life Circumstances
01:04:13 The Importance of Life Skills in Coaching
01:05:20 The Frustration and Judgment of Clients
01:06:17 The Need for Proper Reflection and Understanding
01:07:16 The Challenges of Online Coaching and Unrealistic Standards
01:08:15 The Importance of Understanding Different Life Circumstances
01:09:52 The Challenges of Coaching in Different Life Stages
01:11:17 The Impact of Identity on Athletic Performance
01:12:07 The Dangers of Niche Obsession
01:13:27 The Importance of Flexibility in Coaching
01:14:15 The Unidimensionality of Identity
01:17:03 The Echo Chamber Effect in Coaching
01:18:13 The Long-Term Ramifications of Transformations
01:21:03 The Role of Appearance in Sexual Selection
01:23:55 The Challenges of Behavior Change
01:29:31 The Nuances of Coaching Gen Pop
01:37:19 The Privilege and Difficulty of Personal Training
01:45:19 The Art and Science of Coaching
Where to find Paul:
Instagram: https://www.instagram.com/paul_standell/
Coaching, education: https://linktr.ee/paul_standell
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: www.storeystrength.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Chapters
00:00 Mechanisms for Lengthened Range Training
03:08 The Repetition Continuum
06:15 Progressing in Load vs Progressing in Reps
08:12 Considerations for Advanced Clients
10:18 Individual Differences in Training Tolerance
12:07 Hip Thrust vs Squat for Deadlift Improvement
13:54 The Hypothesis Behind the Hip Thrust Study
16:12 Results of the Hip Thrust Study
23:26 The Minutiae of Hypertrophy Arguments
28:18 Focusing on First Principles in Training
32:09 Maximizing Growth with Less Volume
33:23 The Dose-Response Relationship in Training
34:27 Longitudinal vs Short-term Training
36:08 Reaching Genetic Ceiling
37:09 Psychological Benefits of Variation
39:16 Consistency vs Constant Changes
40:04 Trusting the Process and Allowing Progression
41:30 Marinating in a Program for Better Results
42:02 Predictability in Training
43:20 Optimizing Outside Factors for Better Training
44:44 Bodybuilding as Self-Mastery
45:59 Balancing Predictability and Progression
47:15 The Importance of Psychological Factors
48:03 The Risk of Changing Things When They're Going Well
50:37 Consistency and Performance in Strength Training
52:21 Striking While the Iron is Hot
53:19 Auto-Regulation and Progression
57:32 Applying RP and RIR to Training
01:02:08 Misapplying Advanced Training Concepts
01:04:24 Managing Predictability of Performance
01:08:56 Managing Stimulus and Performance in Hypertrophy
01:10:17 Different Training Approaches
01:11:14 The Impact of Fatigue on Performance and Hypertrophy
01:12:05 Managing Fatigue Within a Training Session
01:12:34 The Practical Implications of Managing Fatigue
01:13:12 Understanding the Role of Motor Units and Recruitment
01:14:03 The Relationship Between Failure and Hypertrophy
01:15:37 The Importance of Understanding Physiology and Mechanisms
01:16:10 The Benefits of Understanding Training Principles
01:17:25 The Value of Knowledge in Troubleshooting Training
01:18:56 The Potential for Non-Androgenic Hypertrophic Agents
01:20:07 The Importance of Volume in Training
01:21:36 The Need for Clear Communication and Definitions
01:23:38 The Importance of Repeating and Reinforcing Knowledge
01:24:36 The Benefits of Starting with Basic Research
01:26:49 Interpreting Research and Applying Principles
01:28:19 Individualizing Training with Waveform Programming
01:29:03 The Importance of Being Open to Change
01:30:44 The Role of Bias and Interpretation in Research
01:32:35 The Challenges of Definitions and Models in Hypertrophy Research
01:35:12 The Importance of Good Communication and Understanding
Where to find Daniel:
Instagram: https://www.instagram.com/danielplotkin/
Researchgate: https://www.researchgate.net/profile/Daniel-Plotkin-2
Youtube: https://www.youtube.com/@Daniel-Plotkin
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: www.storeystrength.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Summary
Eamonn discusses the importance of mental strength and straining in training, as well as his controversial approach to coaching beginners. He shares his powerlifting journey, from starting out in strongman to transitioning to powerlifting. Eamonn expresses his goal of achieving a 1000 kilo total and the challenges he faces, particularly with his bench press due to a pec tear. He emphasizes the elite nature of a 900 kilo total and the commitment and determination required to overcome injuries and build momentum in the sport. The conversation explores the passion and sacrifice of powerlifting, highlighting the dedication and commitment required to excel in the sport. Eamonn shares his personal journey and the importance of support systems in his success. The discussion also delves into the excitement and growth of powerlifting competitions, particularly focusing on the potential of The Clash. The role of Dots and total-based competitions is examined, along with the future of powerlifting events and the need to create more engaging experiences for spectators. The conversation explores the challenges of making powerlifting a spectator sport and suggests potential changes to the rules and scoring system to increase its appeal. The guests discuss the need for rebranding and television deals to promote powerlifting to a wider audience. They also share their predictions for the upcoming Clash competition and emphasize the importance of respect and support within the powerlifting community.
Timestamps
00:00 The Importance of Mental Strength and Straining
07:08 Eamonn's Powerlifting Journey
11:21 The Pursuit of a 1000 Kilo Total
23:47 Overcoming Injuries and Building Momentum
27:02 The Commitment and Determination to Succeed
30:26 The Passion and Sacrifice of Powerlifting
32:17 The Legacy of Eamonn's Journey
33:40 The Importance of Support Systems
37:29 The Excitement of Powerlifting Competitions
38:43 The Growth and Potential of The Clash
43:46 The Impact of Media and Production Quality
46:21 The Role of Dots and Total-Based Competitions
53:19 The Future of Powerlifting Competitions
57:37 Creating More Exciting Powerlifting Events
59:15 The Attraction of Watching the Strongest Lifters
59:34 Making Powerlifting a Spectator Sport
01:01:01 Changing the Rules for Spectacle
01:03:10 Creating a Last Man Standing Competition
01:04:16 Changing the Scoring System
01:05:22 The Challenges of Promoting Powerlifting
01:06:28 Rebranding and Television Deals
01:07:56 The Importance of Spectacle and Scoring
01:09:54 Improving the Presentation of Powerlifting
01:10:50 The Future of Powerlifting
01:16:37 Predictions for the Clash Competition
01:19:49 The Importance of Respect in Powerlifting
01:21:27 Confidence in Spotters and Lifters
01:23:16 Closing Remarks and Contact Information
Where to find Eamonn:
Instagram: https://www.instagram.com/eamonnstrong/
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: www.storeystrength.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Chapters
00:00 Introduction and Background
03:13 Specificity and Accessories in Training
04:11 The Importance of Arousal and Rest Periods
07:11 Different Training Styles for Different Lifters
10:27 Training Volume and Intensity
12:09 Considerations for Programming
14:20 The Impact of Training Style on Competition Performance
15:28 The Importance of Rest Time and Muscle Connection
21:16 Competing in Multiple Competitions
25:12 Upcoming Competitions
29:05 Preparing for Nationals
30:07 Managing Recovery and Structuring Life Outside the Gym
31:18 Nutrition and Weight Management
33:28 Preparing for Competitions
36:13 Powerlifting and Health
38:00 The Impact of USAPL on Powerlifting in Ireland
40:44 Competition Experience and Federation Loyalty
46:59 The Rising Trend of Powerlifting
49:26 The Divide Between Powerlifting Federations
52:05 The Identity and Consuming Nature of Powerlifting
57:07 The Pay-to-Play Nature of Powerlifting
58:45 The Trap of Being a Good Powerlifter
59:14 The Sense of Community in Powerlifting
01:00:29 The Importance of Balance and Contrast
01:03:25 Balancing Powerlifting with Other Sports and Hobbies
01:06:08 The Impact of Stress and Enjoyment on Training
01:09:38 The Love of Powerlifting and Financial Considerations
01:16:49 The Challenges and Benefits of Using Knee Wraps
01:19:31 The Skill and Changes in Technique with Wrap Squatting
01:22:11 The Limiting Factors and Challenges of Wrap Squatting
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: www.storeystrength.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
The conversation explores the importance of athletic development in powerlifting and the role of specificity in training. The guest emphasizes the need for individualization and the use of variations to train specific qualities. The discussion also touches on the impact of anabolic steroids on training and recovery, as well as the long-term health considerations of excessive drug use. The guest highlights the importance of having a balanced life outside of powerlifting and the dangers of becoming too consumed by the sport. Overall, the conversation emphasizes the need for a long-term approach and finding joy in the process of powerlifting. In this conversation, Stuart Locke discusses the challenges of losing one's identity in sports and the importance of finding a new sense of self. He emphasizes the need to balance powerlifting with other aspects of life and not make it one's sole identity. Stuart also highlights the fallacy of professional powerlifting and the importance of establishing values and priorities. He shares insights on using Cognitive Behavioral Therapy (CBT) to manage unhelpful thinking styles and develop a resilient mindset. The conversation concludes with a discussion on drawing inspiration from extraordinary stories of perseverance.
Chapters
01:00 The Importance of Athletic Development in Powerlifting
03:09 Developing Athleticism as a Powerlifter
05:13 The Role of Variations in Powerlifting Training
08:17 The Specificity of Training for Powerlifting
09:56 The Use of Plyometrics in Powerlifting
11:21 Training for Speed and Power with the Barbell
12:36 The Benefits of Tempo Work and Tendon Stiffness
15:47 The Importance of Individualization in Powerlifting Training
17:23 The Role of Frequency in Powerlifting Training
18:28 The Impact of Anabolic Steroids on Training and Recovery
21:25 The Importance of Training Tendons and Bone Density
25:04 Considering Long-Term Health and Fertility in Powerlifting
26:19 Taking a Long-Term Approach to Powerlifting
28:08 The Dangers of Excessive Drug Use in Powerlifting
30:19 The Importance of Having a Balanced Life Outside of Powerlifting
36:25 The Impatience and Burnout in Powerlifting
40:19 Finding Joy and Fulfillment in Powerlifting
42:45 Identity Crisis
45:11 The Pressure of High-Level Competition
46:36 The Emotional Toll of Losing an Identity
47:16 Finding a New Identity
48:13 Balancing Powerlifting and Other Aspects of Life
49:23 The Importance of Having Multiple Areas of Focus
50:55 The Fallacy of Professional Powerlifting
53:23 The Reality of Making Money in Powerlifting
56:27 The Importance of Establishing Values and Priorities
59:39 Cognitive Behavioral Therapy (CBT) for Lifting
01:04:39 Managing Unhelpful Thinking Styles
01:09:42 The Power of Resilience and Never Quitting
01:15:19 Drawing Inspiration from Extraordinary Stories
Where to find Stu:
Instagram: https://www.instagram.com/stu_kodiakbarbell/
Website: https://kodiakbarbell.com/
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: https://forms.gle/zXPoxK3oTaSqngMd6
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Summary
This conversation explores the topic of technique for muscle hypertrophy. The hosts discuss the definition of technique and its importance for maximizing muscle growth. They delve into the effect of range of motion on hypertrophy and the use of different rep tempos. The conversation also touches on the use of pauses and isometrics in training. The hosts emphasize the need to consider sensations and practicality when choosing exercises. They caution against extremes in technique and discuss the use of cheat reps. The conversation explores the impact of external momentum on hypertrophy and the importance of avoiding momentum in exercises. It also discusses the role of stability in exercise selection and the fallacy of harder exercises being better. The misconception of over-queuing in exercise technique is addressed, as well as the lack of research on exercise-specific kinematics and muscle growth. The conversation concludes with closing thoughts on exercise technique for hypertrophy and the need for graded exposures to different positions and capacities.
Chapters
01:30 Defining Technique for Hypertrophy
04:35 The Effect of Range of Motion on Hypertrophy
06:21 Different Rep Tempos for Hypertrophy
09:46 Active Range of Motion vs. Passive Range of Motion
16:15 The Effect of Rep Tempos on Hypertrophy
22:09 The Use of Pauses and Isometrics
25:15 Considering Sensations and Practicality
29:18 Avoiding Extremes in Technique
36:14 Balancing Sensation-Based Exercises
41:14 The Use of Cheat Reps
42:55 The Impact of External Momentum on Hypertrophy
44:18 The Importance of Avoiding Momentum
45:37 The Role of Stability in Exercise Selection
49:44 The Fallacy of Harder Exercises Being Better
52:24 The Misconception of Over-Queuing in Exercise Technique
57:27 Exercise-Specific Kinematics and Muscle Growth
01:05:43 The Lack of Research on Technique for Injury Prevention
Where to find Max:
Instagram: https://www.instagram.com/coleman.et.al/
ResearchGate: https://www.researchgate.net/profile/Max-Coleman-4
Where to find PAK:
All links: https://linktr.ee/drpak
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: https://forms.gle/zXPoxK3oTaSqngMd6
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Summary
In this episode, Emma discusses her journey in bodybuilding as a female athlete. She shares her background and how she got interested in bodybuilding. Emma talks about her decision to compete in the figure class and the challenges she faced along the way. She emphasizes the importance of building muscle mass and addresses common objections females have about gaining weight. Emma also discusses the struggles faced by females in bodybuilding and the societal pressures they encounter. In this part of the conversation, Emma discusses the benefits of muscle building and trusting the process. She emphasizes the importance of buying into the bulking process and focusing on performance and strength gains rather than solely on appearance. Emma also shares her insights on managing body image and self-doubt during gaining phases and highlights the importance of a positive mindset. She discusses her experience with hormonal issues and the decision to explore assisted federations. Emma shares her journey with testosterone replacement therapy (TRT) and the impact it has had on her mental and physical well-being. Finally, she emphasizes the need to assess the risks and benefits of assisted bodybuilding and make informed decisions based on individual goals and circumstances. In this conversation, Emma discusses her experience with bodybuilding and the considerations for female bodybuilders. She emphasizes the importance of understanding the risks and potential changes to the female physiology before considering the use of performance-enhancing drugs. Emma also highlights the personal and self-development aspects of bodybuilding and encourages individuals to have the right intentions and reasons for pursuing the sport. The conversation concludes with Emma expressing her support for women in strength sports and inviting listeners to connect with her for coaching or questions about bodybuilding and PEDs.
Chapters
00:00 Introduction and Background
01:17 Emma's Success in Bodybuilding
02:17 Emma's Interest in Bodybuilding
04:52 Choosing the Figure Class
06:35 Deciding to Compete
09:19 The Timeframe for Competing
11:22 The Decision to Compete with AJ Morris
14:11 The Importance of Building Muscle Mass
17:26 The Challenges of Bodybuilding as a Female
23:01 The Enjoyment of Bodybuilding Habits and Behaviors
25:08 Overcoming Objections to Gaining Muscle
32:29 Struggles Faced by Females in Bodybuilding
42:31 Benefits of Muscle Building and Trusting the Process
45:25 The Importance of Buying into the Bulking Process
47:09 Managing Body Image and Self-Doubt during Gaining Phases
51:55 Navigating Body Image and Preps for Photoshoots
56:25 Emma's Experience with Hormonal Issues and Assisted Federations
01:05:30 The Impact of Testosterone Replacement Therapy (TRT) on Emma's Mental and Physical Well-being
01:16:37 Assessing the Risks and Benefits of Assisted Bodybuilding
01:24:28 Considerations for Female Bodybuilders
Where to find Emma:
Instagram: https://www.instagram.com/emma.currivan/
Podcast: https://open.spotify.com/show/5Y71WFw9MkzS71zppoqsC9
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: https://forms.gle/zXPoxK3oTaSqngMd6
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Summary
In this conversation, John Jewett discusses his transition to the Open division in bodybuilding and his experience competing in open shows. He shares his approach to off-season and body weight management, emphasizing the importance of slow and steady weight gain. John also talks about the impact of cardio on training intensity and health, highlighting the benefits of high-intensity interval training (HIIT) for both cardiovascular function and recovery. He addresses the factors contributing to waist size and provides insights into maintaining aesthetics while gaining muscle mass. Overall, John emphasizes the importance of balancing health, aesthetics, and performance in bodybuilding. In this conversation, John Jewett discusses the importance of health in powerlifting and bodybuilding, emphasizing the need to prioritize long-term well-being over short-term performance gains. He also provides insights into considerations for drug use in the off-season, highlighting the potential risks and strategies for mitigating them. John explains the importance of monitoring health markers and offers recommendations for maintaining optimal health while using performance-enhancing drugs. He also discusses the factors to consider when determining the length of a cycle and when to pull the plug. Finally, John emphasizes the importance of longevity and enjoyability in the sport, encouraging athletes to train and compete in a sustainable manner. In this conversation, John Jewett discusses the future of coaching and introduces an interactive online coaching program. He explains how the program allows athletes to make decisions alongside the coach, simulating a real-life coaching experience. This approach combines information with the experience and decision-making skills that come from years of coaching.
Chapters
00:00 Transition to Open Division
03:05 Preparation for Open Shows
08:16 Factors Contributing to Waist Size
12:11 Impact of Cardio on Training and Health
17:07 Approach to Off-Season and Body Weight
27:53 Implementation of HIIT Cardio
37:26 Effect of Cardio on Training Intensity
42:42 Benefits of Cardio for Health and Recovery
44:29 The Importance of Health in Powerlifting and Bodybuilding
47:22 Considerations for Drug Use in Off-Season
51:02 Monitoring Health Markers and Mitigating Risks
57:40 Cycle Length and Determining When to Pull the Plug
01:12:11 Longevity and Enjoyability in Powerlifting and Bodybuilding
Where to find John:
Instagram: https://www.instagram.com/johnjewett3/
Coaching Certification: https://j3university.com/
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: https://forms.gle/zXPoxK3oTaSqngMd6
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
The conversation covers topics such as supervised vs. unsupervised training, controlling for queuing and feedback, muscular adaptations in supervised training, stretch-mediated hypertrophy, lengthened partial reps, drop sets vs. traditional sets, and deloads. The discussion also includes practical considerations for drop sets and the design and findings of a study on deloading. The conversation explores the impact of deloads on motivation and the differences between planned and reactive deloads. The evolution of deloads in powerlifting and the individual variability in deload frequency are discussed. The role of fatigue and tiredness in training is examined, as well as the importance of tailoring deloads to individual preferences. The pendulum swing in training intensity and the culture of failure in powerlifting are explored.
Chapters
00:00 Introduction and Background
01:02 Supervised vs. Unsupervised Training
03:02 Controlling for Queuing and Feedback
07:11 Motivation and Intensity in Supervised Training
09:54 Muscular Adaptations in Supervised Training
16:11 Stretch-Mediated Hypertrophy and Lengthened Partial Reps
18:48 Debate on Lengthened Partial Reps
21:35 Drop Sets vs. Traditional Sets
25:23 Practical Considerations for Drop Sets
29:49 Deloads and the Study on Deloading
35:42 Design and Findings of the Deload Study
39:39 The Impact of Deloads on Motivation
41:24 Planned vs Reactive Deloads
42:23 The Evolution of Deloads in Powerlifting
45:10 Individual Variability in Deload Frequency
48:30 The Role of Fatigue in Deloads
50:50 Fatigue vs Tiredness in Training
52:54 Tailoring Deloads to Individual Preferences
56:25 The Pendulum Swing in Training Intensity
59:19 The Culture of Failure in Powerlifting
01:01:46 Individualized Approach to Deloads
01:07:32 Upcoming Research in Hypertrophy
01:14:30 Closing Remarks
Where to find Max:
Instagram: https://www.instagram.com/coleman.et.al/
ResearchGate: https://www.researchgate.net/profile/Max-Coleman-4
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Coaching Application: https://forms.gle/zXPoxK3oTaSqngMd6
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
SummaryLawrence and Shane discuss their holiday experiences and the challenges of balancing fitness goals with enjoying the festivities. They emphasize the importance of prioritizing time with family and friends during the holidays and not feeling guilty about indulging in food and drinks. They also discuss their plans and goals for the upcoming year, including returning to powerlifting competitions. They highlight the benefits of community and small competitions in powerlifting, as well as the importance of creating clear pathways and opportunities for new powerlifters. The conversation covers various topics related to powerlifting competitions, media coverage, goal setting, and the importance of coaching. The hosts discuss the need for local and accessible competitions, as well as the intimidation factor in high-production competitions. They also highlight the evolution of powerlifting live streams and the impact of media coverage on the sport. The conversation then shifts to goal setting, emphasizing the importance of setting concrete and measurable goals. The hosts discuss the interaction between training and life events, and the value of asking for help and having a coach. They conclude by expressing their appreciation for listeners and the impact of the podcast.Chapters00:00 Introduction and Holiday Experiences03:05 Balancing Fitness and Enjoying the Holidays08:35 The Guilt and Societal Pressure Around Fitness During the Holidays13:32 The Importance of Prioritizing Family and Enjoyment During the Holidays19:05 The Desire to Be Close to Family and Friends21:33 Personal Goals and Plans for 202425:04 The Importance of Community and Small Competitions in Powerlifting32:40 The Benefits of Competition and Participating in Sport41:12 Creating Clear Pathways and Opportunities for New Powerlifters45:02 The Need for Local, Accessible Competitions46:17 The Intimidation Factor in Powerlifting Competitions47:18 The Importance of Media Coverage in Powerlifting50:46 The Evolution of Powerlifting Live Streams53:16 Approaching Realistic Goal Setting for the New Year59:25 Setting Concrete and Measurable Goals01:05:33 The Interaction Between Training and Life Events01:09:00 The Importance of Asking for Help and Having a Coach01:21:34 The Value of Impact and Building Relationships in CoachingLinks to find the boys:Shane StoreyInstagram: www.instagram.com/sstorey94Email: storeystrength@gmail.comYoutube: https://www.youtube.com/@sstorey94/Coaching Application: https://forms.gle/zXPoxK3oTaSqngMd6Lawrence KingInstagram: www.instagram.com/_lawrencekingTwitter: https://twitter.com/_lawrenceking
In this conversation, Borge Fagerli discusses his journey into exercise science and the development of his training method, Myoreps. He emphasizes the importance of managing fatigue in training and the benefits of implementing Myoreps for powerlifters. Borge also explores the role of individualization in coaching and the impact of stress and perception on training outcomes. He shares psychological models and approaches that can help clients overcome challenges and achieve their goals. In this conversation, Lawrence and Borge Fagerli discuss the impact of negative self-talk, setting extreme goals, the importance of mindset and thought processes, catastrophizing, the growth mindset and mental health, developing awareness of thoughts, the role of coaches in addressing mental health, the complexity of the human brain, using Myo Reps as a fatigue management tool, the impact of thoughts on psychological stress, the level of zoom in thoughts and comparisons.Chapters00:00 Introduction and Bodybuilding Culture in Norway03:09 Introduction to Myo reps and Rest Pause Sets12:43 Borge Fagerli's Journey into Exercise Science21:29 The Importance of Managing Fatigue in Training25:39 Implementing Myoreps for Powerlifters32:26 Cluster Training and Minimizing Fatigue36:26 The Role of Individualization in Coaching40:52 Managing Stress and Perception52:09 Psychological Models and Approaches54:47 The Impact of Negative Self-Talk55:17 Setting Extreme Goals and Discounting Self-Improvement56:13 The Importance of Mindset and Thought Processes57:24 Catastrophizing and Positive Psychology58:41 The Growth Mindset and Mental Health59:08 Developing Awareness of Thoughts59:39 The Role of Coaches in Addressing Mental Health01:00:26 The Complexity of the Human Brain01:01:07 Using My Reps as a Fatigue Management Tool01:02:36 The Impact of Thoughts on Psychological Stress01:03:21 The Level of Zoom in Thoughts and Comparisons01:05:49 The Complexity of the Human Brain (Continued)01:06:58 Appreciation for Borge Fagerli and Myo Reps01:07:38 Where to Find Borge Fagerli01:08:23 Personal Experiences with Myo RepsWhere to find Borge:
Website: https://www.borgefagerli.com/Youtube: https://www.youtube.com/@CoachBorgeFagerliInstagram: https://www.instagram.com/borgefagerli/Links to find the boys:Shane StoreyInstagram: www.instagram.com/sstorey94Email: storeystrength@gmail.comYoutube: https://www.youtube.com/@sstorey94/Lawrence KingInstagram: www.instagram.com/_lawrencekingTwitter: https://twitter.com/_lawrenceking
Summary
In this conversation, AJ Morris discusses the considerations for taking on first-time competitors and the importance of understanding their diet, training, stress, and lifestyle. He emphasizes the need to build tolerance and resilience in athletes to prevent them from hating the sport. AJ also discusses the different bodybuilding categories and how to choose the right one based on an individual's shape and structure. He highlights the importance of managing expectations and being honest with athletes about their potential in the sport. In this conversation, AJ Morris and Lawrence discuss various aspects of bodybuilding, including the pursuit of the sport, the importance of enjoyment and commitment, the value of the process, planning a contest prep, diet breaks and refeeds, mini-cuts and rapid fat loss, and modifying training during prep.
Takeaways
Bodybuilding requires a high level of commitment and enjoyment to be successful.
Winning a show is not the only measure of success in bodybuilding; the journey and the mastery of the craft are equally important.
Planning a contest prep involves estimating the amount of weight to be lost, setting a timeline, and controlling the rate of loss.
Diet breaks and refeeds can be beneficial for psychological and physiological reasons during a prep.
Mini-cuts may be necessary for individuals who start their prep in a soft condition, and a faster rate of loss may be appropriate.
Training during prep should be adjusted based on performance feedback, with a focus on retaining muscle and managing fatigue.
Chapters
00:00 Considerations for Taking on First-Time Competitors
03:00 Protecting Competitors from Hating the Sport
06:50 Resilience and Tolerance in Bodybuilding
09:25 Bodybuilding as a Lifestyle
12:18 The Importance of Having a Coach
14:56 Choosing the Right Category in Bodybuilding
23:39 Factors to Consider in Choosing a Bodybuilding Category
32:15 Managing Expectations in Bodybuilding
39:41 The Pursuit of Bodybuilding
41:20 The Importance of Enjoyment and Commitment
42:31 The Value of the Process
47:42 Planning a Contest Prep
50:37 Diet Breaks and Refeeds
56:16 Mini-Cuts and Rapid Fat Loss
01:00:08 Modifying Training During Prep
Where to find AJ:
Instagram: https://www.instagram.com/ajmorris_
Coaching: https://www.madebymorriscoaching.com/
Youtube: https://www.youtube.com/@AJMorrisFitness
Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/
Links to find the boys:Shane StoreyInstagram: www.instagram.com/sstorey94Email: storeystrength@gmail.comYoutube: https://www.youtube.com/@sstorey94/Lawrence KingInstagram: www.instagram.com/_lawrencekingTwitter: https://twitter.com/_lawrenceking
Today on the podcast we are joined by Adam McDonald.Adam is a coach, competitive natural bodybuilder & has a masters in performance nutrition but is also about to start a doctorate looking at the impacts of self criticism on performance.Our discussion today was centred around how self criticism of ourselves & being consumed by our body image can take away a lot of enjoyment out of pursuing a healthier lifestyle or better body composition. Considering 60% of people suffer from poor body image this is surely an episode you will be able to resonate with & hopefully you can take away some nuggets of wisdom from the podcast.Where to find Adam:Youtube: https://www.youtube.com/@UCex0az211xl6U8dav4-beTg Instagram: https://www.instagram.com/adammc192/Website: https://www.healthmastery.coLinks to find the boys:Shane StoreyInstagram: www.instagram.com/sstorey94Email: storeystrength@gmail.comYoutube: https://www.youtube.com/@sstorey94/Lawrence KingInstagram: www.instagram.com/_lawrencekingTwitter: https://twitter.com/_lawrenceking
Today on the podcast we are joined by Dr Milo Wolf
Not only does Milo have the coolest name in the fitness industry but also puts out some of the latest evidence based information trough his own research as well as on YouTube & instagram.
Milo’s Phd was on range of motion & how it pertains to strength & hypertrophy which we got into the details of. We also discussed if full range of motion is king or can we use partial range of motion to enhance our results further.
Where to Find Milo:
Instagram: https://www.instagram.com/wolfcoach_/
Youtube: https://www.youtube.com/@WolfCoaching
Coaching:https://wolfcoaching.com/
Research: https://www.researchgate.net/profile/Milo-Wolf-2
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today on the podcast we are joined by Dr Charlotte Vedel Peyraud.
Charlotte is a coach with The Strength Guys, is involved with coaching athletes on the French National team, has completed her PHD on the biomechanics of powerlifting & recently has had her first child!
We got into how Charlotte got into powerlifting, what stoked her curiosity in studying biomechanics & how that has influenced her coaching as well as her training during & after pregnancy.
Links to find Charlotte:
Research Link: https://commons.nmu.edu/isbs/vol40/iss1/173/
Instagram: https://www.instagram.com/charlotte.peyraud/
Coaching: https://thestrengthguys.com/our-team/
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today on the podcast we are joined by Dr Andrew Chappelle
Andy is a pro natural bodybuilder, coach & bodybuilding researcher. The main topics of conversation were around Andy’s work in performance supplements, eating disorder & body dysmorphia in bodybuilding as well as the famed peaking process for bodybuilding competitions.
Where to find Andy:
Instagram: https://www.instagram.com/fuelledbyscottsoats/
Website: https://proprepcoaching.com/
Researchgate: https://www.researchgate.net/profile/Andrew-Chappell
What we discussed in the podcast:
https://proprepcoaching.com/science-of-bodybuilding/how-to-peek-week-right/
Chappell & Simper2018. Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders. 6(4): 126.
Guillermo Escalante et al . 2021. Peak week recommendations for bodybuilders: an evidence based approach. BMC Sports Sci Med Rehabil. 13 (1):68.
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today on the podcast we are joined by John Garafano.
John is a coach with reactive training systems & has the incredibly difficult task of coaching me at the moment on a week to week basis!
We chatted today about how to individualise training using the emerging strategies framework, how we can use training data to improve our results & bringing professionalism into powerlifting.
Where to find John:
Instagram: https://www.instagram.com/johng_rts/
Website: https://store.reactivetrainingsystems.com/
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today on the podcast we are joined by Dan Van Den Hoek
Dan is a researcher at University of the Sunshine Coast in Australia & has published a number of papers related to powerlifting.
We chat about his paper relating to predicting success in powerlifting competition with unique attempt selection strategies, para powerlifting & how much strength we can expect to gain across our training career.
Research papers discussed:
What are the odds? Identifying factors related to competitive success in powerlifting (2022)
https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-022-00505-2
Longitudinal growth modelling of strength adaptations in powerlifting athletes across ages in males and females
https://sportrxiv.org/index.php/server/preprint/view/218
Where to find Dan:
Researchgate: https://www.researchgate.net/profile/Daniel-Van-Den-Hoek
X: https://twitter.com/strength_init
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today we were joined by Alberto Nuñez on the podcast.
Alberto is a pro natural bodybuilder & a coach with the coaching collective 3D muscle journey. At last years world championships, Alberto placed 3rd despite an unconventional prep by typical bodybuilding norms & he shares with us how his bodybuilding has become more intuitive as each competition prep has passed.
Where to find Alberto:
Website: https://3dmusclejourney.com/
Instagram: https://www.instagram.com/nunez3dmj/
Youtube: https://www.youtube.com/@Team3DMJ
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today we were joined by Jason Tremblay on the podcast.
Jason is the president & co-founder of The Strength Guys, a collective of educators, coaches & athletes. Today on the podcast we went through;
-
Jason's entry into powerlifting coaching
-
How The Strength Guys operate with their athletes
-
Understanding the athletes needs
-
How the meaning of competing can change with time
-
Helping athletes work through set backs
-
Lessons from working with elite athletes
-
Peaking + tapering
Where to find Jason:
Website: https://thestrengthguys.com/
Instagram: https://www.instagram.com/jasontsg/
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today we were joined by Steve De Novi on the podcast.
Steve is the man behind PRS Performance, Co-founder of Powerlifting Now & Co-host of the podcast 2 White Lights. Today on the podcast we went through;
-
Steve's entry into powerlifting coaching
-
What goes into technique - minimum standards + moving towards optimal
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How Steve approaches improving technique for his athletes
-
Working with the athletes long term progression & psychology in mind
-
Helping advanced lifters improve technique or learn new ones (eroding bad habits built over time)
Where to find Steve:
Instagram: https://www.instagram.com/prs_performance/
Youtube: https://www.youtube.com/@PRsPerformance
Powerlifting Now: https://powerlifting-now.com/
Links to find the boys:
Shane Storey
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Youtube: https://www.youtube.com/@sstorey94/
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Lawrence & Shane answer listener questions as well as discuss is the academic route will serve you as a coach
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today we welcomed Alan Flanagan for a chat on how to think critically & spot misinformation.
Misinformation has never been more rampant than it is today thanks to the internet & ease at which people can make claims without being held accountable to back them up.
Training + nutrition are two areas which have not remained unharmed & you only have to scroll down your social media feed to come across questionable information.
In this episode you will learn just how the people behind misinformation distort the facts to suit their agenda & use the veil of science to fool us. There are lots of practical tips you can take away from this episode with heaps of common nutribollocks examples.
If you enjoy the podcast make sure to like, share & subscribe to get this message out!
Links to find Alan:
Website: https://www.alineanutrition.com/
Podcast: https://sigmanutrition.com/podcasts/
Instagram: https://www.instagram.com/thenutritional_advocate
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Youtube: https://www.youtube.com/channel/UCVI893S-89spj9qr_mHuzHg
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrencekin
This week’s podcast is a preview of the upcoming Irish Powerlifting Federation National Championships 2022 which will be held in ABS Powerlifting on the 12-13th of March.
The event is the largest, most prestigious & most competitive tested powerlifting competition of the year.
We were joined this week by representatives from some of the biggest clubs in Ireland to give their opinions on who will claim the top spots & be crowned national champions.
Tickets for the weekend will be available on the door for 5€ to access the full 2 days but if you cannot attend in person, there will be a free livestream set up by the KiloCast so you can watch from the comfort of your own home!
This is not an event to be missed & we cannot wait for it!
Livestream Link:
https://www.crowdcast.io/e/irish-open-national/register?utm_source=profile&utm_medium=profile_web&utm_campaign=profile
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
This week to the podcast we welcomed Tristan Jacobs AKA @TJpainfree. TJ specialises in helping strength trainees to go from pain to performance & has worked with a huge number of powerlifters within Ireland.
In today’s discussion we discussed all things injury related from TJ’s own approach with clients to what we should look out for when trying to get back into training.
The pain + rehab world can be a bit of a Wild West environment where people are sold the world but get little of help in return. Many modalities + approaches lack evidence of effectiveness but are sold in a nice package of anecdotes & neat narratives.
TJ’s approach + philosophy seeks to help his clients understand the principles of recovery + rehab to improve their self efficacy, evade all the BS that’s out there & most importantly find the root of their problem to get them back to training!
Topics covered:
TJs background + philosophy
Are passive modalities useful for injury?
The rationale behind passive modalities
Movement screening
Does mixed grip cause muscle imbalances?
What contributes towards pain + injury?
Removing fear from movement
Round back deadlifting
Modifying training after an injury
The importance of communication
All links to find TJ:
Instagram: https://www.instagram.com/tjpainfree/
Clinics + coaching application: https://linktr.ee/tjpainfree
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Episode 24 📻
This week to the podcast we welcomed Zac & Josh from Data Driven Strength. The 2 guys are strength coaches but also are very involved in the academic side of things & are currently working out of Florida Atlantic University’s Muscle Physiology Lab.
In today’s discussion we discussed all things progression & the various ways we can adjust our training to achieve it.
We covered both the art + science of strength training in this episode & the guys have a great way of communicating some of the concepts which often get lost in translation.
If you want to learn more about how to programme effectively, use autoregulation, prescribe RPE/RIR as it is supposed to be used, this is the episode for you!
Topics covered:
What is overload
How progress occurs
What affects performance on a daily basis
Autoregulation vs fixed approach
Progression & progression schemes
Load, intensity & effort
Using top sets to auto regulate training
Limiting intra set fatigue for max strength
Periodisation for strength
Programming accessories
Links to find the guys:
Website: https://www.data-drivenstrength.com/
Instagram: https://www.instagram.com/zac.datadrivenstrength/ https://www.instagram.com/josh.datadrivenstrength/
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
This week we welcomed Bryce Krawczyk to the podcast. Bryce is the co-owner of Calgary Barbell, multiple time Canadian National powerlifting champ & currently holds the IPF deadlift WR in the 120kg class @ 385.5kg.
Bryce is a very decorated powerlifter & has been in the game a long time. He is also at the top of his game & competing against the very best at the highest level one can in PL. Having been so competitive & involved in the sport for so long we wanted to chat to Bryce about what keeps him involved in the sport & keep pushing for more.
We got to talk about the highs/lows of the sport, the community aspect, the struggle for progress & how to find enjoyment in the sport even when life gets hectic or when we meet some resistance. We also got into talking some specifics around equipped vs raw lifting with programming & the transfer to each other.
Topics covered:
- Bryce’s journey into powerlifting (Why powerlifting, the early years)
- Keeping training enjoyable
- How to deal with adversity in training
- Equipped vs Raw powerlifting
- Training & programming (differences + similarities)
- Hypertrophy for powerlifting
- Moving up weight classes
- Competitors mindset
Links to find Bryce:
Website: https://www.calgarybarbell.com/
Instagram: https://www.instagram.com/bryce_cbb/
Youtube: https://www.youtube.com/user/calgarybarbell
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
This week we welcomed Limerick’s own Gar Benn to the podcast. Gar is the owner of CityGym Limerick, Titan Ireland, Head coach at Sigma Nutrition, Head of the European Powerlifting Conference & Elemental Formulations Europe.
In Feb 2020 I was at a seminar Gar spoke at on soft skills for coaching. The talk was all entered around how to be a better coach, not from an informational perspective but from the human side of things.
Being able to have great communication skills & coaching processes that will translate into getting more clients, keeping those you have happy & how it will help get better results.
This is one for the coaches & aspiring coaches out there, don’t miss it!
Topics covered:
- What are soft skills & why are they important
- Data collection from clients
- Transitioning from in person to online coaching
- Communication in an online setting
- Self reflection & upskilling
Links to find Gar:
All Gar’s links: https://linktr.ee/gar_benn
Instagram: https://www.instagram.com/gar_benn
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
This week we welcomed IFFB Pro John Jewett (@johnjewett3) onto the podcast to discuss optimising hypertrophy for powerlifters.
John is a very decorated bodybuilder having won many NPC shows & competed at the coveted Mr. Olympia 3x to date but before the bodybuilding life he was all about powerlifting.
He has broken multiple records in the sport & it’s unlikely we will have a bigger bencher on the podcast for a while (he has benched 706lbs/320kg).
You could say he knows a thing or two about being big & strong eh?
To top it off, John is a very educated man with a science-based mind & a need to know the why behind it all. So it was only fitting we would get him on to discuss what us powerlifters could do to maximise muscle growth.
Topics covered:
-
Mechanisms of muscle growth
-
Considerations for exercise selection
- Progression models & programming for hypertrophy within a powerlifting programme
- Lessons from John’s extensive competitive history
- Bonus career advice!
Links to find John:
Website: https://www.j3sportsrd.com/
Instagram: https://www.instagram.com/johnjewett3
Education platform: https://j3university.com/
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
This week we welcomed the one & only Dr. Eric Helms (@helms3dmj) to the podcast. Eric is a research fellow at Auckland University of Technology, chief science officer for 3DMJ, MASS contributor, coach & pro natural bodybuilder - a busy guy you could say.
This podcast was centred around how to balance bodybuilding & powerlifting. Both sports or outside of sport, the pursuit of strength & size, have many commonalities but subtle differences in programming, periodisation & planning competitions into the year.
Eric has both the experience competing in a multitude of sports within the same year having competed in bodybuilding, strongman & powerlifting & has trained others to this stage at a high level too.
Having been Helms fans for years it was great to chat with the man himself & I hope you enjoy the episode!
Topics covered:
05:20 How Eric got into lifting & competing
11:30 Training differences between powerlifting & bodybuilding
18:00 Training-specific adaptation
22:00 Minimum effective training for strength
25:00 Preventing loss of adaptations
31:00 Yearly planning for dual sport competition
45:00 Lessons learned from competing in bodybuilding & powerlifting
1:00:00 Setting up for your life to compete
Where to find Eric:
Website: https://3dmusclejourney.com/about/eric-helms/
Research Review: https://www.strongerbyscience.com/mass/
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
In this weeks podcast we had Anna Hourihane, Conor Kiernan, Jayne Jones & Ger Buckley on to give our predictions for this weekends ABS
Pro & Series 8.
This ABS Pro will be the first since 2019 which saw Arthur Chrzaszcz & Heather Connor walk away with the W.
Heather will be coming to retain her title against some very very stiff competition in the Womens.
In the mens, Arthur won’t be competing to defend so we will be crowning a new champ.
With some of the strongest lifters in Europe competing, this is going to an amazing weekend of lifting.
This is not a meet to be missed by any PL fan & you can access it through the Kilo.cast livestream which myself & Lawrence will be doing the commentating for.
Topics covered:
Div 2 Male
Div 2 Female
Div 1 Male
Div 1 Female
Pro-Am Female
Pro-Am Male
Pro Female
Pro Male
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Link for media packages:
https://markstellmedia.ie/
Link to the livestream & tickets:
https://advancedbarbellsystems.com/ser8/
This week we welcomed Anna Hourihane & Jayne Jones to the podcast to discuss weight cutting strategies for strength sports.
Anna & Jayne are both Irish international powerlifters, registered dietitians & work alongside ABS Powerlifting as part of the nutrition team.
The two of them have been very busy since competition season started ramping back up between ABS series, international, national & regional competitions getting athletes ready using either chronic or acute weight manipulation to make weight or improve formula score.
Most of what people know with weight loss is that we need a calorie deficit. However with acute weight manipulation we look to different factors to achieve a short term weight loss for a competition/specific day.
Its an area that requires thought & strategic approach as it can lead to very bad outcomes if done incorrectly or without supervision.
This was a very informative podcast to record & will certain educate anybody who listens to it on everything to do with weight manipulation for strength sports.
Find the girls at:
https://www.instagram.com/pow_ah/
https://www.instagram.com/jayne.joness/
https://advancedbarbellsystems.com/nutrition-2/
Links to find the boys:
Shane
Instagram: https://www.instagram.com/sstorey94/
Website: https://triagemethod.com/online-coaching/
Email: Shane@triagemethod.com
Lawrence
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrencekingT
Today on the podcast Lawrence & Shane discuss the two most effective sport supplements on the market: caffeine & creatine monohydrate.
In this podcast we discuss what they are, how they work & how to take them.
As always we will delve into the nuances that come with usage & some points for further thinking.
If you enjoyed the podcast - give it a share, leave a rating or tell a friend!
Links to find the boys:
Shane
Instagram: https://www.instagram.com/sstorey94/
Website: https://triagemethod.com/online-coaching/
Email: Shane@triagemethod.com
Lawrence
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Today to the podcast we welcomed Brian Minor - coach, founder of MyoJournal, USAPL powerlifter & pro natural bodybuilder.
If you have read any of Brian's work on progressive overload & other principles of strength training, you would know he is a deep thinker & has an excellent way to conceptualise complex topics.
In this episode, we discussed what traits are important to focus on at different times across our training career.
We hashed out where our focus should be in our early days, how to keep training interesting once the PBs start to slow & considerations for when training is not the centre our universe.
And lots more in between.
This was a very enjoyable discussion & its sure to provide a tonne of value no matter what stage of your training career you are at.
Links to find Brian:
Website: https://myojournal.com/
Instagram: https://www.instagram.com/bdminor/
Links to find the boys:
Shane
Instagram: https://www.instagram.com/sstorey94/
Website: https://triagemethod.com/online-coaching/
Email: Shane@triagemethod.com
Lawrence
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Episode 15 📻
Today we welcomed to the podcast Pak Androulakis-Korakakis who is a coach at Stronger by Science & strength training researcher.
Over the last 3 years PAK has been running a series of training studies on what the minimum amount of training we can do to get stronger, specifically to increase 1RM strength in powerlifters.
In a field where people are very focused on what more we need to do to improve - more sets, more reps, more accessories & also see that as the only way we can improve, we may get to a point of diminishing returns.
PAK’s research helps to recalibrate this with his work showing that even as we get stronger & more experienced that periods of lower training volumes can lead to strength gains.
This was a great discussion & one for the coaches as well as the lifters which will surely challenge some of your biases around the “just work harder” mentality.
Links to find PAK:
Instagram: https://www.instagram.com/polkarots/
Publications: https://loop.frontiersin.org/people/668516/overview
Link to paper: https://pubmed.ncbi.nlm.nih.gov/31797219/
Links to find the boys:
Shane
Instagram: https://www.instagram.com/sstorey94/
Website: https://triagemethod.com/online-coaching/
Email: Shane@triagemethod.com
Lawrence
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
This week we got Brian O’Haonghusa, one of Ireland’s finest nutritionists & head of nutrition Triage Method to come on to talk about performance nutrition.
The fuel you put in has a massive impact on your recovery, performance & therefore your results so having a good approach is key if you want to do well. Unfortunately its an area where there is still a lot of misinformation & people probably focusing on certain areas more than they should.
With that in mind, Brian breaks down nutrition into a step by step format on the areas you should focus on more, those you should focus on less, common mistakes to avoid & ones we have made ourselves!
If nutrition is confusing area for you, this episode is the one for you with heaps of practical takeaways to get you on your way to better performance & more kilos on your lifts!
Links to find Brian:
Instagram: https://www.instagram.com/brianohaonghusa/
Website: https://triagemethod.com/nutrition-coaching/
Links to find the boys:
Shane
Instagram: https://www.instagram.com/sstorey94/
Website: https://triagemethod.com/online-coaching/
Email: Shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
After an unintentional sabbatical myself & Lawrence got together to chat lifting once again.
We talk about competing, our diet experiences & plans for the coming year.
This was a pretty relaxed discussion but there is some gems of wisdom (& shite talk) in it so make sure to listen.
We will be back next week with a juicy topic to feed your brain once again 👊🏼
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
In this weeks podcast we had Conor Kiernan, Jayne Jones & Ger Buckley on to give our predictions for this weekends ABS Series 7.
ABS Series 7 is going to a very hotly contested meet with extremely high level of lifting across all divisions.
There are big showdowns to see who will be the No. 1 lifter in the country, battles for the podium & many lifters seeking promotion to the next division.
This is not a meet to be missed by any PL fan & you can access it through the FREE livestream all weekend.
This meet will be in aid of Breast Cancer Ireland which you can donate to through this link:
https://gofund.me/4995629a
Topics covered:
- Div 2 Male
- Div 2 Female
- Div 1 Male
- Div 1 Female
- Pro-Am Female
- Pro-Am Male
Find the guys at:
Conor @conor_kiernan562
Jayne @jayne.joness
Ger @_gercules
Links to find the boys:
Shane Storey
Website: triagemethod.com
Instagram: www.instagram.com/sstorey94
Email: shane@triagemethod.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
Episode 11 📻Imagine you could take something that would improve your body composition, performance, reduce risk of disease, improve cognitive function & more?
Did I mention it is free & you actually don’t have to do anything?
Well that’s what a good sleep pattern can do for you.
Sleep is a low hanging fruit that can have such a huge positive impact on pretty much every facet of life it would be silly not to take advantage.
Before you consider new supplements or fancy recovery dildos, look at how your sleep is first.
Topics covered:
- What is sleep
- Sleep structure & physiology
- Sleeps effects on bodily systems
- What the research says about sleep for performance
- Practical recommendations to improve your sleep
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
In this weeks episode we were joined by David Nolan of Synapse Performance to talk about strength training for the older adult & more.
David is a man of many talents - head of performance at Rugby Academy Ireland, Phd candidate & research coordinator in DCU examining nutritional & physical exercise interventions targeting the preservation of lean mass in older adults.
Alongside those roles he is also an excellent science communicator. You can tell how deep his knowledge & passion runs just by listening to him speak.
This is the podcast to share with your parents & grandparents to help spread the message that we all should be lifting weights, not just the young!
Topics covered:
-
Davids background & start off in academia
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Introducing strength training to older adults
-
Tackling pre existing negative beliefs of strength training
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Why we training is more important as we age - improving quality & quantity of life
-
What can be done on a policy level to improve strength training participation
-
The role of community & role models
-
The community based S&C coach
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Do older adults need to train differently?
-
How the industry needs to change its messaging
Links to find David:
Website: https://www.synapseperformance.ie/
Instagram: https://instagram.com/synapseperformance
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
In this weeks episode Lawrence & I were joined by fellow lifter, Ben Craughwell.
Ben is a mens online transformation specialist & elite level powerlifter. Ben is a living example of his no bullshit coaching philosophy, what you can achieve when you set to optimise every aspect which can improve your results & he helps many men achieve the same. On top of that he is also a very down to Earth character & has faced the same struggles most people face en route to their goals which makes this a great conversation.
Topics covered:- Ben’s origin story
-
From in person PT to successful online coach
-
Ben’s coaching philosophy
-
The mindset for achieving amazing results
-
Lessons from working with high level coaches & walking the walk
-
Growth mindset for training
-
Plans for the future - fatherhood, lifting & living
You can find Ben at:
Instagram: https://www.instagram.com/bencraughwell/
Website: https://www.bencraughwell.com/
Links to find the boys:
Shane Storey
Website: www.storeystrength.com
Instagram: www.instagram.com/sstorey94
Email: storeystrength@gmail.com
Lawrence King
Instagram: www.instagram.com/_lawrenceking
Twitter: https://twitter.com/_lawrenceking
This week on the podcast Lawrence & I discuss how to peak for maximal strength.
Lawrence takes the lead on this one giving an assessment of what the data on peaking says & includes many practical takeaways so you can go forth & implement them Into your own training, whether that is a comp prep or just a max out session in your gym.
As many people at the moment are prepping for the ABS Series 7, this offers a good insight as to why the last few weeks of the comp are important as well as why what you are doing is working.
Topics covered:
- What is peaking
- Tapering & tapering strategies
- Fitness/Fatigue Model
- What the data says
- Practical recommendations for peaking
Links to find the boys:
www.storeystrength.com
www.instagram.com/sstorey94
storeystrength@gmail.com
www.instagram.com/_lawrenceking
https://twitter.com/_lawrenceking
This week on the podcast Lawrence & I discuss the use of variations within training & the importance of accessory work for strength training.
While we can get stronger & stronger with specific training, we can increase the further increase our strength potential & depth of our strength using different lifting variations & spending some time getting jacked.
As always we cover the what, the how & the why as well as discussing the nuances of the topic so you have the context needed to make good training decisions going forward.
Topics covered:
- What variation is
- What does variation mean for specificity
- How to know which variation to use
- How to structure training with variations coming up to a meet
- Why we need assistance work
- How to select assistance work
- Progression framework for hypertrophy
Today on the podcast we had @ironianpt to talk about getting into powerlifting.
Ian is a former professional wrestler, reigning King of Flyefit, experienced personal trainer & seasoned powerlifter.
We discussed a pretty broad range of topics covering a lot of the benefits of taking up strength sports & getting yourself involved a community oriented, progress driven discipline.
If you are on the fence about whether to get into PL, this is the episode for you.
Topics covered:
The origin of Iron Ian
From novice powerlifter to experienced competitor
Performance vs aesthetic based goals
The power of community
Why you should get a coach
Ian’s approach to coaching
Dos & don’ts for powerlifting
Find Ian at:
Instagram: www.instagram.com/ironianpt
Youtube: https://www.youtube.com/channel/UC9rV1Kv8zeKX8zoJjsSPosw
Links to find the boys:
www.storeystrength.com
www.instagram.com/sstorey94
storeystrength@gmail.com
www.instagram.com/_lawrenceking
https://twitter.com/_lawrenceking
This week on the podcast, Lawrence & I talk with Aaron Byrne @reboundrehabilitation
Aaron is a certified athletic therapist & has been working with the Kilkenny senior hurling team the last 3 years as part of their physio team.
We had Aaron on the podcast to discuss injury, rehabilitation & all the nuances that go along side it.
Injury is not always as simple as X caused Y & Z will heal Y but it can often be seen that way.
We cover:
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What injury is
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Context dependent interventions & approaches for injury risk reduction & rehab
-
Aarons approach to rehab
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The importance of communication
-
What to look for in a clinician
-
When to consider getting help
-
A case study example with our very own Lawrence.
This is a must listen & hopefully can help shift some people's perspective to start seeing injury for what it is & what it certainly is not.
This week on the podcast, Lawrence & Shane discuss how to gauge intensity for hypertrophy.
Topics covered:
-
Stimulus/Fatigue Ratio
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Low volume/high intensity vs moderate intensity/high volume training
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Training to failure
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Why everything works for hypertrophy
-
How to structure a programme using RPE/RIR for hypertrophy
This week on the podcast, Lawrence & discuss RPE & Autoregulation - what is it, why its of importance & how we can implement it.
With the gyms reopening next week, this may give you some help in terms of planning training or even an idea on how to gauge the weights you need to use using an autoregulated approach.
Topics covered:
-
What RPE & where it originated from
-
Application to strength training
-
Considerations for implementing RPE & autoregulation compared to %
-
Structuring an approach with RPE
Don't forget to like, share & subscribe.
In this episode, Shane & Lawrence discuss the basics of nutrition & how to set up your diet. Nutrition is a cornerstone of making progress in strength or physique based goals or even just for maintaining decent health.
Topics we covered:
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How to structure your diet
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How to calculate your calories & macros
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Considerations for different goals
-
Meal timing
-
Diet quality & flexibility
-
Strategies to stay on track & create a diet you enjoy
If this episode was useful share it with a friend, on social media & don't forget to like, subscribe & leave a review.
In the first episode of The Strength Syndicate Podcast with Lawrence King & Shane Storey, we touch on detraining, retraining & the unfortunate situation COVID has put gym goers in over the last year.
We discuss:
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Our lockdown training experience
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Gym equipment + buying advice
-
Detraining & its effects on strength + muscle
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Muscle memory
-
Programming to reduce our losses for home training
Hope you enjoy the show! If you do please like, share & subscribe.
Follow us:
www.instagram.com/sstorey94
www.instagram.com/_lawrenceking