Aerobic Powerbuilder: Recent Episodes
Ryan Heastings
How do you address a nosebleed in the shower? Are you from a City or a State? Is rolled Ice Cream worth the money?
Hard questions. Entertaining answers.
Which movements deliver the best band for their buck, in terms of growing the Quads and Hamstrings? How should they be employed, through the course of a Block of Training? How can we best arrange exercise order, rep ranges, and weight/rep/set progression?
The APB Coaching Team returns to tell you everything you need to know in terms of growing your Quads and Hamstrings!
How often should we change exercises, within training? Every week? Every Mesocycle? Every Year? Never? What factors should we consider, when deciding whether to continue running a given movement, or giving it some time on the shelf?
The APB Coaching Team returns to talk about when to change it up, when to keep everything the same, and everything in between.
How hard should we push ourselves, in training? Can we make progress while staying well within the realm of comfort? How can we make pushing ourselves in certain movements as safe as possible?
The APB Coaching Team talk about how best to manage staying safe while pushing the effort; situations to avoid; and how a bit of self-analysis can go a long way toward finding an optimal balance of fun and progression toward goals, when working out.
The APB Coaching Team share some of their favorite diet hacks, their thoughts on how to approach meals with family members, regardless of one's nutrition phase, and how to approach nutrition in a manner that achieves goals, through a sustainable, holistic perspective.
In a few days, the Aerobic Powerbuilder will turn One as an official, standalone business. Our coaching history pre-dates that, but the APB Coaching Team took time to reflect upon what the last year has been like, favorite memories, and where they'd like to see thing move toward in 2022.
Additionally, the Tremendous Trio discuss "Modern" Christmas Music versus the music of the Nutcracker, jacked guys who do ballet, and how to chase your goals, without turning into a robot, nor sapping the fun from life.
Hitting all-time PRs while looking a little fluffy or missing a bit of training performance, but looking great? How do we address difficulty noticing if we've made aesthetic progress, over time? What are the THREE strategies that should be a part of any Fat Loss Diet?
The APB Coaching Team is back to answer the hard-hitting questions, Sprite Zero and Spindrift, in hand.
Imagine a place where you can buy (nearly) everything worth buying, other than Sprite Zero. Indeed, there is such a place...
The APB Coaching Team is back to talk about their favorite items to buy in bulk, zero calorie pop, and whether real, artificial, or no Christmas Tree is the appropriate way to decorate one's home.
What food should be stricken from the list of Thanksgiving options for all time? What are the pitfalls of starving yourself all day, in anticipation of Thanksgiving dinner? Sweats or a Suit/Dress?
The APB Coaching Team tackles the tough feasting questions, for your pleasure.
What are the most important elements to keep in mind, while training away from home? Should we try to keep everything exactly the same, just get some movement in, or take the time away completely off? Is one option better than the other?
The APB Coaching Team returns to address this common question, ahead of the Holiday Traveling Season. Tune in, learn a few new strategies, and put yourself in an optimal position to be successful and stress free, the next time you're considering your workout options, while out of town.
How does a Minicut differ from a conventional Fat Loss Dieting Phase? Can we simply Train and Diet to gain Muscle continuously, without pausing the gains to trim accumulated fat off? Why is it important to not only consider more immediate (1-3 month) goals, but also the longer term (6, 9, 12 months, and beyond) picture?
The Gentlemen Contingent of the APB Coaching team wrangles the microphone to talk extreme dieting, being a little chubby, and short-, medium-, and long-term planning for success.
Why should we pay attention to people posing in their underwear on stage? What does Physique Sport (Bodybuilding) articulate about the beauty of the human form, honing one's craft, and making sacrifices in the near-term for long-term benefit? Is it possible that we're all a lot closer to being Bodybuilders than we might think?
With the prospect (and possibly, the intention) of ruffling a few feathers, the APB Coaching Team returns to chat about their experience at the 2021 Arnold Classic, and what the listener might consider taking away from such an event.
Fighting a human-sized duck or 50 duck-sized humans. Brats versus hot dogs. Asking girls out with posters and airplanes. The APB Coaching Team returns to talk about everything, and nothing at all.
How do we best execute a Meal Plan, once it's in place? Even if we don't have a structured Meal Plan, how can we set ourselves up for a successful week of eating, whether the goal is to gain muscle or lose fat? How do we do it all, in a sustainable way that helps to usher us to a successful result?
The APB Coaching Team returns to talk about best practices for organizing what needs to be purchased, shopping, meal prep, and executing a Meal Plan successfully.
Will getting stronger assist in improving body composition? How long can one train with a focus on Hypertrophy before a change needs to be made? Are there benefits to training expressly for Strength, even if one doesn't have an interest in competitive Powerlifting?
The APB Coaching Team returns to address where Strength-focused programming can fit into an individual's Training Regime; how it can be optimally applied, given goals; and how Nutrition practices are adjusted to best support this shift.
What are the best strategies to vary one's protein intake, so as not to tire of a given source? How does one best decipher what to eat when they plan to workout in 90 minutes? What about 30 minutes? How is the establishment of routines and habits fundamental to effective and sustainable Nutrition Practices?
The APB Coaching Team returns to talk about the value of working with a Coach to establish a codified Meal Plan, not only in terms of maximizing efficacy in the pursuit of one's goals, but also with regard to making the process as easy and painless as possible.
Which sports should be in the Olympics, but aren't? Which sports should be left out of the next Olympiad? Just a Fork or just a Spoon, forever? The APB Coaching Team is back to answer all of the hard questions, and talk about anything and everything but Fitness and Nutrition.
How does one best manage their nutrition, while traveling? How do we put ourselves in a position to continue making progress toward Health, Performance, and Body Composition goals, while away from home? Are there dietary phases that are better-suited for travel and vacations than others? What are some straightforward best practices to put into place, when preparing for a trip, as well as with regard to choosing where to stay, with regard to eating?
The APB Coaching Team returns to talk about how to knock nutrition out of the park, when out of town (or out of the country).
Is sustained Aerobic work necessary to lose fat? How does the inclusion of regular aerobic work affect other goals, like muscle growth, or body composition change? Is the inclusion of codified aerobic work in a fitness regime necessary for health? The APB Coaching Team tackles how best to include Cardio into a structured, inclusive fitness program, and balancing aerobic work and resistance training, based on an individual's goals.
Spray-on or old school lotion sunscreen? Current favorite supplement? Favorite outdoor lawn activity? Terrifying grill moments. The APB Coaching Team returns to tackle the tough topics, for your listening pleasure.
How much weight should I lose in one Fat Loss diet? How long should it take? If I have a lot of weight to lose, can I do it all in one MegaDiet? How should I adjust what I'm eating now, in order to achieve my Health, Performance, and Body Composition goals? The APB Coaching Team returns to talk about the importance of establishing and sticking to a Plan, with regard to altering nutrition practices to exert body composition change.
What comes after a Powerlifting Competition for a competitive Strength-Sport athlete? How much Diet Faygo Red Pop can one person drink? How does one best prepare their physique to bring their best package, at the Pool? It's just the Gents on this Episode; answering the tough questions.
Is it normal to get nervous in anticipation of a challenging session, movement, or set, within one's training? What mental strategies can we employ to ensure we get the most out of each set? How can we avoid potentially fooling ourselves into thinking we're "done" with a given set, when there might still be more left in the tank? The APB Coaching Team returns to discuss approaches to challenging training days, including their own strategies.
Fat Loss diets are great, at first. But, what does one do when hunger creeps in, motivation declines, and the journey toward body composition change encounters rugged terrain? The APB Coaching Team returns with some helpful hints and "hacks," with regard to how to best manage Fat Loss Diet Phases of Nutrition. What foods should one focus on, which should be avoided, and what habits and routines best serve us, in our quest to improve our health and aesthetics?
Can we stay in a Fat Loss Diet Phase forever? Can we eat with the express purpose of gaining muscle without also gaining some fat? Is your favorite physique competitor or Instagram "fitness influencer" really shredded ALL the time? The APB Team returns to answer these questions and others, within the realm of body composition change and maintenance.
Super Jacked or Super Strong? Which game show would you like to be on? Would you punch a loved one in the face for $100 Million. The APB Coaching Team is back to answer hard-hitting listener questions, as well as a bunch of their own. Audio gold.
What is the true intention behind warming up, within training sessions? Should everyone warm up the same way for the same movement? Do warm up regimes shift, depending on the overarching focus (Ex.- Strength versus Hypertrophy) if a Training Block?
In this Episode, the APB Coaching Team covers the importance of proper warm ups, prior to training. They examine different strategies for warming up, depending on one's phase of training, the movement, and an athlete's background. Finally, they give helpful insights and takeaways that all Lifters can use to inform their daily sessions.
There are certain realities, with regard to judging progress in one's Health, Performance, and Aesthetics. How best should we measure whether we're getting stronger, or leaner, or more muscular? What traps can we avoid, with regard to misdirecting our efforts? How consistent and "on plan" do we really need to be?
How do we take what would otherwise be a disappointing moment and make it an opportunity for growth? How do we use it as a catalyst to greater things? The APB Team discusses Amanda's recent show placement at the NPC Natural Ohio, how she can use the experience to improve future performances and placings, and how the lessons learned in that sphere translate directly to training and life, generally.
Amanda, Rye, and Ryan talk about their experiences with sodium intake causing wild, if temporary, fluctuations in body weight and general appearance. They share stories of their own experiences, foods that can trigger rapid water retention, how sodium is critical for performance and general health, and the steps individuals should and shouldn't consider, when in the midst of the onset of such moments.
The Aerobic Powerbuilder Coaching Team blow up the airwaves with a rotating game of questions.
Amanda, Rye, and Ryan talk about Total Daily Energy Expenditure (TDEE) and its cousin, NEAT, with regard to positive body composition change. They cover what these two concepts mean; what they've observed as common pitfalls for Clients in terms of not getting enough daily activity, in spite of consistent workout compliance; good practices for increasing one's daily energy output; and helpful tips they've found to be effective in increasing in individual's control over their physique.
The APB Coaching Team tackles some of the most popular listener-submitted questions. They address judging how long to rest between sets; the applications and limitations of Supersets within Hypertrophy-focused training; the necessity and efficacy of stretching and foam rolling; and how to best structure and apply Rest or Non-Training Days.
Amanda, Rye, and Ryan discuss how one can tell the difference between being hurt versus the normal soreness than can often be expected, following resistance training. Additionally, they talk about best practices for mitigating soreness, as well as avoiding less effective or counterproductive recovery modalities. Finally, they examine how to address whether one is overreaching in training, or not training hard enough.
Amanda, Rye, and Ryan discuss the highlights and opportunities for growth coming out of Rye's recent Powerlifting Meet. They talk about Rye's months-long preparation to make his competition weight, the thought process behind choosing attempts, as well as how this particular Meet's outcome might affect choices about future training, technical adjustments, and goals. Finally, they cover the general approachability of Powerlifting to an individual not previously involved in the sport.
Amanda, Rye, and Ryan discuss the story behind Rye's upcoming Powerlifting meet, including his history in competitive CrossFit, how he transitioned from a period of Hypertrophy-focused training to a Block focused on building general and specific strength to improve his Powerlifting total, and how he approaches weak points. Additionally, they discuss the nature of Phase Potentiation, or how one block of training is, in the best case, used to facilitate the success of the next block of training.
In this episode, Amanda, Rye, and Ryan talk about the common issue of allowing technique to fall by the wayside as a lifter attempts to best a previous session's numbers. They discuss the importance of Overload within Strength and Hypertrophy training, the pitfalls of "chasing reps," and best practices for progressively overloading your training while maintaining high standards for technique and mind:muscle connection.
Amanda, Rye, and Ryan tackle the hotly contested topic of whether or not (or in what cases) an individual should take sets to concentric or technical failure, when engaging in Hypertrophy-focused training. They discuss the difference between technical and concentric failure, understanding the Stimulus to Fatigue Ratio of a given exercise, and in what cases a lifter might consider taking a set to failure.
Amanda, Rye, and Ryan discuss the history of using food and alcohol to celebrate events big and small, across human history; as well as its prevalence, today. They examine common views on these events, including feelings of lust and guilt that often preclude and follow them, and how those views often lead to negative outcomes. Finally, the trio give some pointers about optimal mindsets with food and alcohol, with an eye toward attaining health, physique, and performance goals in an effective, efficient, sustainable manner.
In this episode, Amanda, Rye, and Ryan discuss nutrition as the most important single factor in achieving one's performance and aesthetic goals. They touch upon common missteps, common misconceptions, basic realities, and simple, actionable items everyone should have in their daily and weekly nutrition planning.
Amanda, Rye and Ryan discuss the overarching importance of Specificity in training. They talk about the common pitfall of the over application of variation, how they approach progressing with movements, over the course of a Mesocycle or Training Block, and takeaways applicable to all goals and forms of training.
Amanda, Rye, and Ryan talk about Amanda's experience at her first Bodybuilding show. They talk about "Peaking" in the week prior, Amanda's experience on the day of the show, her takeaways, and what happens next in her journey in Physique Sport.
Amanda, Rye, and Ryan chat about Amanda's initial foray into competitive bodybuilding. They discuss her previous interest in Physique Sport; how her training and nutrition has evolved over the course of her prep; the importance of employing specialist coaches for elements of her prep; her favorite and least favorite parts of the past few months, and her takeaways; in terms of her own clients.
Amanda, Rye and Ryan discuss their respective approaches to Thanksgiving and the Holiday Season, generally. They discuss common pitfalls, best practices, and productive ways to navigate family dinners and social gatherings.
Amanda, Rye and Ryan talk about various pieces of assistive equipment for resistance training. They discuss appropriate and inappropriate times to employ equipment, pairing the use of particular items to an intended stimulus, and their personal favorites.
The Dynamic Duo, Amanda and Ryan, are back in the saddle to discuss the importance of creating, adhering to, and ultimately falling in love with, routines. They discuss their inherent importance, with regard to fitness and nutrition, pitfalls they've observed, and some best practices for ensuring one is on the most efficient road to his/her goals.
Amanda, Rye and Ryan talk about finding appropriate levels of effort within training. How much is too much, too little, and does one's level of effort need to evolve over the course of a cycle of training?
In this episode, Amanda and Rye discuss the importance of motivation and drive as keys to success in the pursuit of not only health, fitness, and aesthetics, but also fulfillment in the quest for the aforementioned trio.
Amanda and Ryan talk about the importance of self-evaluation and finding a balance between happiness and intentional progression toward goals, in the pursuit of lifelong health and fitness.
It's back to the dynamic duo, for this one! Amanda and Ryan talk about similarities and differences between genders, with regard to volume tolerance, recovery, ability to build muscle, and ability to increase strength. They attack a few commonly held ideas, and talk about their own experiences as Lifters, Coaches, and Programmers.
Amanda, Rye, and Ryan talk about best practices for progressing Clients through Strength Training Blocks. They cover common misconceptions, guiding principles, and takeaways for athletes of all strength and experience levels.
Amanda, Rye and Ryan discuss the various ways in which a lifter can progress, within a Hypertrophy-focused training cycle. They talk about their own experiences, how they program for Clients, and some key points listeners should consider, within their own training.
Amanda, Rye, and Ryan discuss potential options when injuries creep into the picture. They talk about their own histories of dealing with injuries, methods for helping Clients work through limitations, and not allowing setbacks to prevent the attainment of goals.
Amanda, Rye, and Ryan discuss the reasoning behind and methods of helping Clients improve their Aerobic Capacity, as well as how they approach this element within their own respective training.
Amanda, Rye, and Ryan follow up on last episode's discussion of the Intake and Assessment process of Individual Design with a conversation about aligning program design to an individual's goals, other fitness pursuits and interests, and scheduling constraints.
Amanda, Ryan, and Rye discuss the process of creating individualized programming for Clients. They cover the intake and consultative process, assessment, discussion of goals, programming around a client's schedule and equipment, and staying in communication.
Amanda, Ryan, and Rye re-cap a weekend of lifting heavy weights. They chat about programming leading up to the "competition," PRs, and plans for the future.
Amanda, Rye, and Ryan discuss Goals. Theirs, what they often hear from Clients, whether there are "good" and "bad" goals, and best practices by which to achieve said pursuits.
In this episode, Amanda, Ryan, and Rye talk about Supplements. They give a brief history of supplementation, common misconceptions and pitfalls, and what they've found to be best practices, in terms of usage and avoidance.
Amanda and Ryan talk about the history of using machines to enhance fitness, as well as how they might be incorporated into thoughtful program design.
In this episode, Amanda and Ryan invite their Instagram counterpart and fellow Coach (and Ryan's son) Rye onto the podcast. They delve into a variety of topics, including Rye's background with fitness, his journey through the OPEX CCP education program, and what it's like to be an 18 year-old coaching adults.
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Amanda and Ryan chat about trying to make your weak points less weak, whether in the realm of Movement or Aesthetics.
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In this episode, Amanda and Ryan talk about optimizing the hours away from the gym, some best practices, and balancing life and fitness pursuits.
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In this episode, Amanda and Ryan talk about how and why their respective training has evolved into its current form. They touch on scheduling constraints, program optimization, and individual interest as big drivers of moving them toward their current practices.
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In this episode, Amanda and Ryan return to discuss the many benefits of Rest Days, as well as how they fit into a thoughtful training program. Get great daily information from APB by following us at https://www.instagram.com/theaerobicpowerbuilder/
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Amanda and Ryan talk about the differences between Strength- and Hypertrophy-focused training; how to structure Programming Cycles to optimize results; and how that is reflected in their own training and nutrition history.
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In this episode, Amanda and Ryan talk about the important of consistent and sustainable lifestyle habits, and provide insight into what they do to adhere to good practices.
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Amanda and Ryan discuss the importance of consistent fitness in a wellness-focused lifestyle, as well as some best practices for building that consistency into a busy daily and weekly schedule.
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Amanda and Ryan discuss the importance of the consistent application of great nutritional practices, as well as some best practices for maximizing consistency and outcomes.
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Amanda and Ryan talk about how goals align with dietary protocols, examine the major phases of dieting, and discuss their own experiences.
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Amanda and Ryan take a hard look at hypertrophy training. Common misconceptions; how it fits into one's training; and the value of "seasons" of training to facilitate interest and potentiate continued progress.
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In this episode, Amanda and Ryan break down what they mean, when referring to "Power," and how developing this capacity fits into a larger life of health and fitness.
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Amanda and Ryan introduce the concept of Aerobic Capacity; what it means, doesn't mean, and how it fits best within training.
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In this episode, Amanda and Ryan introduce themselves, talk about their respective backgrounds, and how they became interested in being Aerobic Powerbuilders.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this very first episode, Amanda and Ryan talk a bit about their respective fitness histories, introduce the concept of what an Aerobic Powerbuilder is, and begin to explain why they feel this is a superior model; based on personal and coaching experience.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app