The Barbell CEO Podcast: Recent Episodes
Mike Dewar
Learn from the top athletes, coaches, and influencers in strength, fitness, and nutrition! Each week, host Mike Dewar discusses hot topics in strength training, Olympic weightlifting, bodybuilding, nutrition, competition, and coaching providing valuable resources and tips to help you achieve your fitness and performance goals. Support this podcast: https://anchor.fm/thebarbellceo/support
In this episode, I go into the mailbag, answering questions from my fans and listeners of the show. We will discuss training tips for more muscle growth, muscle building for beginners, how to develop your own training blueprint, and I'll even share with you some of my favorite books for continue learning (workouts, diet, mindset).
Be sure to check out this episode in FULL 4K VIDEO on the YouTube Channel!
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This video, Gym Hacks I Would Tell Every NOOB Lifter, came about after talking with a few semi-beginner lifters who were looking back at their first few months of training in the gym, and the struggles they had as a NOOB (beginner) lifter
Most of the struggles these NOOB lifters faced in the gym were AVOIDABLE... it just took some more thought, planning, and preparation.
I will share with you some gym hacks to improve your workouts, not look like an idiot in the gym (or feel like one), and not walk around looking like a NOOB.
I will also go over the DO's and DON'Ts of the gym culture, and how you being on your phone between sets may be the biggest red flag out there...
Enjoy!
PS, if you are struggling to find a solid workout plan, check out my:
-
LOOK LIKE YOU LIFT workout series, great for beginners - (Less than $8/week for serious results)
-
Get some new workout gear too! Save $$$ with code THEBARBELLCEO - SHOP NOW
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In this episode I wanted to share with you my main goals for 2023. Most of these are goals I am always working towards, however I like to set out and attack them in 90-day intervals to stay focused and not get too lost in the long-term vision and paralysis by analysis stuff.
Also, here are some resources that I found helpful for each goal I am pursuing:
FITNESS
Look Like You Lift Workout Plans
Diet Coaching App
WEALTH
Choose Fi (book)
A Simple Path to Wealth (book)
Monte Carlo Simulator (How Much $ Do You Need to Retire Early) -
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In this episode, we discuss the science behind muscle growth from training with machines vs free weights. The short answer is, machines can build muscle just as much as free weights, however each offers unique benefits that you should be aware of. I hope you enjoy this podcast, and be sure to check out the full video episode (shot in 4K) on the YouTube channel!
- Watch the Full Video
- Start Your Next Diet with RP Diet App (Save 10% with referral code "J2FIT")
- Looking to Build Muscle? Check out the Look Like You Lift Workout Plans - Pick Your Program
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Training during the holidays can be challenging, as you need to navigate irregular schedules, travel, parties, etc. I’ll share with you some tips to boost your workout efficiency to keep you on track during the holidays and/or to kickstart your 2023 fitness.--- Send in a voice message: https://anchor.fm/thebarbellceo/messageSupport this podcast: https://anchor.fm/thebarbellceo/support
In this episode I share some ideas and concepts of how to attack your peak and taper cycle for a weightlifting meet. These methods are pretty common, but each coach has their own nuances and style based on their prior history, results, and individual athlete. --- Send in a voice message: https://anchor.fm/thebarbellceo/messageSupport this podcast: https://anchor.fm/thebarbellceo/support
In this episode, I’ll share with you 10 of the best weightlifting complexes to improve your Olympic lifts. More advanced lifters can also use these complexes to prepare for competitions and set new PRs.--- Send in a voice message: https://anchor.fm/thebarbellceo/messageSupport this podcast: https://anchor.fm/thebarbellceo/support
In this episode we will discuss ways that can help you grow bigger legs. With these training tips, you’ll be sure to grow bigger squad, hamstrings, and glutes. Lastly, I’ll share with you a free 3-day leg hypertrophy workout program you can do to get bigger legs in 6 weeks. Enjoy.--- Send in a voice message: https://anchor.fm/thebarbellceo/messageSupport this podcast: https://anchor.fm/thebarbellceo/support
In this episode, we will discuss how to lose fat, preserve muscle, and be in a healthy calorie deficit for weight loss. By eating less, exercising more, and increasing your daily activities, you can get the results you want, without losing too much muscle. Enjoy.--- Send in a voice message: https://anchor.fm/thebarbellceo/messageSupport this podcast: https://anchor.fm/thebarbellceo/support
In this episode I meet up with a good friend and client of mine who has struggled most of his adult life with losing weight and keeping it off. Cesar is an former college baseball player who gained nearly 40lbs of muscle during his college career, only to struggle post college with gaining weight and crash diets. This episode is all about Cesar's journey, his mindset shifts from crash dieting, losing 40lbs and gaining it all back (on multiple occasions), and to finding a more realistic and flexible approach to lose fat and keep it off; all while getting stronger, having more energy, and being the father, husband, and employee he wants to be.
You can watch the full video episode here - https://www.youtube.com/j2fit Start your fat loss journey with the RP Diet Coaching App - https://rp.app/code/j2fit
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In this episode I dive into the concepts behind my popular "Look Like You Lift" Weightlifting + Bodybuilding Hybrid Program, and discuss the similarities and distinct differences between version 1.0 vs 2.0. Check out the full program at j2fit.com/look-like-you-lift-20 (use code LLYL25! and save 25% off the program)
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In this episode I share with eight (8) diet tips to help hard-gainers gain more mass during a bulk. Conversely, I discuss ways you can stay on track during your fat loss diet, and what things you should/should not be doing if you are struggling during your diet.
- Calculate your bulking macros (plus bonus grocery list)
- Be sure to leave a review (and subscribe)
- Follow Me on Instagram
- Save 15% off all workout shorts, pants, and tops with my code “THEBARBELLCEO”
- Save 10% off diet app, ebooks, and diet templates with code “J2FIT"
- Save 30% off all supplements with code “J2FIT”
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In this episode I talk about how to train in various rep ranges to build muscle at various points in the year. Additionally I’ll discuss my favorite advanced muscle building techniques to increase muscle growth while minimizing fatigue.
https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333 - Be sure to leave a review (and subscribe) https://www.instagram.com/mikejdewar/ - Follow Me on Instagram https://bty.tenthousand.cc/dewar - Save 15% off all workout shorts, pants, and tops with code “THEBARBELLCEO” https://rp.app/code/J2FIT - Save 10% off diet app, ebooks, and diet templates with code “J2FIT https://www.nfsports.com/discount/J2FIT - Save 30% off all supplements with code “J2FIT”
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We all know that person who is stacked on top yet struggles to gain size and strength in their legs, despite saying they train them. Personally speaking, this was something I struggled with for years, but finally was able to get to the bottom of my small leg syndrome once and for all.
For most individuals, lack of gaining leg size can come from insufficient training volumes, lack of proper range of motion during lower body exercises, and poor recovery due to excessive high-impact cardio exercises.
In this episode, I will discuss reasons why you may struggle with gaining leg size and strength, offer you some exercises and techniques to build leg mass, and share a few workouts with you that you can start doing to get your progress going ASAP.
https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333 - Be sure to leave a review (and subscribe)
https://www.instagram.com/mikejdewar/ - Follow Me on Instagram
https://bty.tenthousand.cc/dewar - Save 15% off all workout shorts, pants, and tops with code “THEBARBELLCEO”
https://rp.app/code/J2FIT - Save 10% off diet app, ebooks, and diet templates with code “J2FIT
https://www.nfsports.com/discount/J2FIT - Save 30% off all supplements with code “J2FIT”
Send in a voice message: https://anchor.fm/thebarbellceo/message Support this podcast: https://anchor.fm/thebarbellceo/support
Alec Pagan and I sit down to discuss strongman bag training for beginners to help all levels get started in the world of sandbag training. We discuss how heavy to go, what movements to start with, and how to progress. Next, we give you a sneak peak on Alec’s upcoming strength sports documentary that covers the human spirit at its finest, in the world of Olympic weightlifting. Lastly, we talk about the state of competitions in the strength sports world, and how Strongman and Olympic weightlifting organizations hosting online competitions due to COVID restrictions... and how coaches and athlete can prepare for them!
- LISTEN TO THE PODCAST APPLE - https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333
- SPOTIFY - https://open.spotify.com/show/7it2CfhEyNx9eMkwcegeBo
- SUBSCRIBE TO THE YOUTUBE- https://www.youtube.com/user/J2Fit?sub_confirmation=1
- Connect with Alec Pagan Instagram @alecjose - http://instagram.com/alecjose
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We sit down with repeat CrossFit Regionals athlete (team and Individual) and coach, Jay Adams, to discuss the idea of "constantly varied" and whether of not it is the best approach if you are limited in strength and power. Variety is key in functional fitness, but can be confusing in a programming sense of how much of a good thing is a bad thing. Jay and I try to bring clarity to programming that may seem messy, and offer athletes, members, and coaches an outline to determine HOW MUCH VARIETY they actually need.
FOLLOW JAY and ME
- @mikejdewar - http://instagram.com/mikejdewar
- @atrain4240 - https://www.instagram.com/atrain4240/
- Podcast - https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333
SHOW SPONSORS
- Ten Thousand Gear (use code THEBARBELLCEO for 20% off)
- NF Sports (use code J2FIT for 30% off)
- Renaissance Periodization (use code J2FIT for 10% off)
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In this podcast, I answer questions about bulking for hardgainers, how to get abs without crunches and sit ups, and weight recommendations for strongman sandbags (and more)!
- Question #1 - What is my favorite source of protein to meal prep?
- Question #2 - How did I get my abs if I don't do any ab training?
- Question #3 - How can an ectomorph endurance athlete gain muscle?
- Question #4 - What should you absolutely not eat?
- Question #5 - Recommended strongman sandbag weight for strength and metcons?
- Question #6 - When to bulk/cut for weightlifting? How big should you get, and when should you plan to finish your bulk/cut cycle before competition
FOLLOW ME
- @mikejdewar - http://instagram.com/mikejdewar
- Podcast - https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333
SHOW SPONSORS
- Ten Thousand Gear (use code THEBARBELLCEO for 20% off)
- NF Sports (use code J2FIT for 30% off)
- Renaissance Periodization (use code J2FIT for 10% off)
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In this podcast, I answer questions about eating carbs, bodybuilding for weightlifters, and squatting with knee pain!
Have questions? Shoot me a message on Instagram (https://www.instagram.com/mikejdewar/
@rosshicks - how many sweet potatoes could you realistically at in one sitting?
- Mashed?
- Regular baked?
- Air fryer?
I bet I could eat 2-3 comfortably, but that's a lot of roughage and fiber. I prefer to eat rice, etc, since lower in fiber when looking to carb up, easier to digest too.
@tannubaba - Low bar vs high bar for squatting for someone with knee issues?
Squatting isn't inherently bad for knees, and neither is one over the other. Bad knees are bad knees, just like a shit squat is a poor squat. IMO, so many people squat like shit, and fail to train the quads enough.
I personally am not a fan of the lower bar squat, not bc I am a weightlifter, but bc i dont classify it as a squat movement. The angles mimic more of a posterior chain dominant movement, like a deadlift.
So people who think they are building quads and anterior chain with low bar squats, are really just adding excessive volume to the hips, hamstrings, lower back, and glutes.
If squats hurt your knees, odds are you're squatting wrong and need to address. If low bar doesn't hurt your knee, and high bar does, and you are trying to build squats with low bar, your better off not low baring and doing other movements like leg press, unilateral squats (knee flexion), and retraining proper squat (high bar) patterning.
- Need to determine cause of knee pain
- Does it hurt when squatting period?
- What about unilateral squats?
- What about front squats?
- What type of knee pain?
- Is you squat form an issue?
- If knees hurt when squatting, maybe it's also too heavy?
Understand goal of movement and training the squat.
- Tempos
- Lighter Loads
- Pauses
- Mini bands
@duardoesco - How did you stay mobile for weightlifting while training bodybuilding?
Bodybuilding isn't inherently bad for mobility.
People who have shitty mobility, or fail to train in the full range of motion, have shitty mobility.
Some ways you can train bodybuilding and not negatively impact weightlifting…
- Train in the full range of motion
- Control the eccentric
- Actively train weightlifting, even if 1-2 days a week
FOLLOW ME
- @mikejdewar - http://instagram.com/mikejdewar
- Podcast - https://podcasts.apple.com/us/podcast/the-barbell-ceo/id1465403333
SHOW SPONSORS
- Ten Thousand Gear (use code THEBARBELLCEO)
- NF Sports (use code J2FIT)
- Renaissance Periodization (use code J2FIT)
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In this podcast we have my wife, who is clearly my stronger and better half, weighs in on how you can return back to the gym safely and get gains, right out of the gates. Buckle up, it’s a fun one, and even ends in a lover’s quarrel!
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In those episode, Jay Adams, head coach of CrossFit Union Square in NYC and I sit down to discuss what you can do to maintain strength, attack your fitness, and stay healthy and fit at home during the COVID-19 pandemic.
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Answering your questions regarding Olympic weightlifting programming, strength coaching, and manipulating training variables to enhance recovery, monitor stress, and increase overall competition performance.
Alec Pagan, of RPE 11, and I sit down to discuss your questions, specifically:
- What percentage do you use for snatch and clean pull work?
- What are your favorite accessory exercises for weightlifters/strength athletes who primarily use a barbell?
- How to train your adrenal system so that you do not gas out on clean and jerks after heavy snatches in a meeting?
- How frequently should you change snatch and clean and jerk variation lifts, as well as strength/accessory exercises within a program?
- Best warm up/stabilization drills to do before the clean?
- 5-day Templar’s program for team athletes (30min)?
To be featured on the show, ask your questions on Instagram (@mikejdewar)
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In this episode we talk with 5x CrossFit Games Athlete, and 1st Place 2020 CrossFit Open Finisher (USA), Kari Pearce. Kari shares with us her experiences preparing for the Games, adapting to new formats, and addressing weaknesses in training to continue to succeed in the sport. Kari also shares her knowledge and insight on the importance of accessory training, learning from your past, and how to plan your training for the future. Be sure to leave us a 5-star review, and follow at @mikejdewar and @thebarbellceo.
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As a coach, trainer, business owner, and younger professional, it’s easy to lose sight of the long and middle term futures. The harsh reality is that many young people and health professionals are unfit in the realm of personal finance. In this episode, we walk through powerful financial strategies to help kickstart your financial fitness.
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In this episode we sit down with elite strength sport athlete (powerlifter, weightlifter, and super total) and coach Meghan Scanlon discussing training for World-level stages, how marathons and Iron Man training helped he become who she is today, and perspectives for coaches and athletes at all levels. Be sure to leave a 5-star review 😀
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In this episode, we sit down with Josh Pirtle, founder of the infamous fitness meme focused page, The Fluffy Duck. Josh shares with us his social media marketing and content strategy tips that helped him gain nearly 90,000 Instagram fans, create new business opportunities, and bring laughter to our everyday lives.
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In this episode we talk with 6x CrossFit Games athlete Marcus Filly about his training philosophy, nutrition, and coaching mindset. Marcus is the creator of Functional Bodybuilding and owner of Revival Strength, both of which help athletes and individuals lead healthier, stronger, and fuller lives.
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In this episode we sit down with 7x CrossFit Regionals athlete, Jay Adams to discuss how the changes to the CrossFit Games qualifying system impacts CrossFit athletes and members alike. We also sit down to discuss how Jay tastefully integrates formal strength and conditioning principles into everyday CrossFit programming.
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Planning and preparation are keys for success, but so many people fail to take action in even the simplest of things in their lives. Without taking action, and having a system to hold yourself accountable, you are leaving growth on the table. In this episode, we discuss some tactics to take action and get closer to success on a daily basis.
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Move Well. Lift Heavy. Breathe Hard. We sit down with Andre Crews to discover how he went from quitting his job in finance, learning how to weightlifting to cleaning 350+lbs, inspiring thousands of people online, and growing his own gym and brand. This is a powerful episode ladies and gentleman. Buckle up... and be sure to leave a 5-star review :)
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Recognizing and embracing opportunity is about timing, awareness, and action. Too often we let fear and others dictate our actions. We sit down with Chris Espinal to discuss his journey from a front desk CrossFit gym workout to a contracted gym facility manager, to world traveler, and more. Visit thebarbellceo.com/podcast for more.
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Building a brand is more than just a logo and a business plan. To truly build something amazing, you need to build a tribe. We sit down with Dario Tejo or Origin to discuss how you can build a brand, business, and community of tribes men and women who believe in your vision and success.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, I share some thoughts regarding recalibration of the physical state, mental awareness, and our growth. These topics have been circling around my head the last few months, echoed in conversations with fellow coaches and athletes, and maybe even some things you have been itching to discuss yet weren’t sure who to speak to it about.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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If you are an struggling entrepreneur, optimistic dreamer, or business owner.... this episode is for YOU! I talk with Josh Simmons about the reality of being an entrepreneur and business owner, the sacrifices you need to make, and what most Instagram success accounts don’t tell you!
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In this ASK ME ANYTHING episode, we answer your questions about training, nutrition, and business and professional growth. Enjoy
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Laying down the framework to take your fitness, strength and conditioning, and physique to the next level. We talk nutrition and fad diets, how to actually burn fat, and why most people could benefit from doing high volume, heavy weights, and more!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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Everyone needs a mentor. Whether are your beginner or advanced coach, surrounding yourself with other coaches who are passionate, driven, and always evolving is key to your success.
Unfortunately, many coaches let their ego stand in the way of their overall growth and development. We talk today to explore why all coaches, regardless of sport, can benefit from linking up with coach mentors and friends to help them continually evolve their mindset, training philosophy, and programs
Friend and strength coach, Alec Pagan (@alecjose on Instagram), is a New York-based strength and power specialist who is here to talk with us about his journey any strength and power industry, how he seeks out mentors, and why everyone should try heavy unilateral squats (results @RPE.11 on Instagram).
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Hold yourself accountable.
It’s easy to have hopes and dreams of a better body, more money, or achieving whatever goals you have. The hard part is establishing the habits to achieve them.
Learning to hold yourself accountable is a skill that take time to develop and is easily forgotten if you don’t always sharpen your axe. Actions speak louder than any words you can write or say, and without action on those proclamations your word has no merit.
Hold yourself accountable to a higher standard, one that you believe in. The easiest way to do this is to simply do the thing you say you are going to do, and cut down on the fluff that stands in the way of you doing those things.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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Today, Brad Godbold and I talk about the importance of experiences vs things, seeking out the seekers, and why living in the fringe is essential to personal growth and success. We highlight keynote speakers from Sorinex Summer Strong 12, each offering deeper perspectives in the realms of strength and conditioning, perseverance, small business, and changing a broken culture.
Follow us on Instagram and be sure to check out some of the motivation leaders we discussed today!
Instagram.com/thebarbellceo
Instagram.com/coach_bradley_g
Instagram.com/cal.dietz
Instagram.com/taitfletcher
Instagram.com/coach_brettb
Instagram.com/rpm_neil
Instagram.com/ryanmichler
Instagram.com/derekwoodske
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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