Garage Gym Athlete

This week we are looking at a study comparing active rest and passive rest and how it impacts performance. We break down the study, give our thoughts on if and when you should do active rest, and more on resting between sets. 

Motivation fades and excuses pile up. This is when most people quit (but you'll learn how not to). In this episode, we unpack a surprising study that shows how to actually keep making progress when you don’t feel like it (using Self-Determination Theory). No hype or fancy programs (these guys didn’t even follow a workout plan). Just autonomy, competence, connection, and human to human coaching. Learn the mindset strategies that keep you training (or bettering any area of your health), even when you're not feeling it.

this week Jerred and Dave are talk about weighted vest and what the benefits of using them are. 

This week we are going over a study that examines performance and sauna use after a training session. We talk more about sauna use and how you should think about using them.

This week Jerred and Dave are talking about a study on self determination theory and how it impacts training. 

This week we are looking at an article about how protein and food table estimations are calculated and how inaccurate they can actually be.

Hey athletes, last week we pointed out some problems in the fitness industry so this week we are starting by what you should be focusing on to be the best version of yourself. Were talking about the Eo3 Elements, the 9 important things you should try and focus on to improve your health. 

This week we are changing things up with Jerred, Joe and Dave on the podcast and we are talking about what we think are the biggest issues in the fitness industry. 

Welcome back. We took a break for awhile which we will cover but we are not done!

Today, I am covering every single thing that is going into my new garage gym. 

Health and nutrition is always evolving and there are always new fads and science with weight loss. Here are some of our takes on weight loss. 

Another extreme diet fad has come up and gained some momentum. This week we are talking about the Sugar diet.

We have always supported creatine. Its one of the most studied and proven supplements on the market. But can it create hair loss

Cold exposure is very popular and some considered it to be a hack, but are there any downsides?

This week Jerred and Joe are back doing a study that is examining if back squats at the right intensity can have a cardio response. This may be a great bang for your buck, check out the full podcast for full breakdown and our thoughts. 

Jerred is doing a quick podcast on testostrone. What to look out for and tips on how to improve. 

Jerred is going over a study and talking in depth about soreness with training. This will pertain to experienced athletes who gets sore and new people wanting to start training who can expect some soreness.

This week jerred is talking about fueling and energy. Often times people are worried about eating too much but are you eating enough?

This week we are back doing another study. This one looks at benefits of hot baths on recovery verses cold plunge, which one is better?

Are you thinking of getting a sauna at home? There are a few tips and things to consider if you are.

This week we have a rare interview. Jerred talk with Matt Silver who is a physical therapist that specializes in running and wrote the book Built To Run. 

Have you thought of starting to do cold plunges in your training or recovery? Here are 5 things you should know on cold plunges. 

The new cycle, PROJECT DELTA, is here! Today, Jerred covers some aspect of the new cycle, how it works in the new app, and more! 

After updates we talk about what we would tell our younger self who is just starting fitness our advice. How would you handle strenght? Conditioning? What nutrition advice would you give yourself?

What do you focus on when you train? How do you make sure you are mentally dialed in and what aspects do you focus on?

Jerred and Joe are talking about a few things including a nutrition protocol jerred has been doing for a while, books we have recently read or ones we want to read, and more. 

Jerred and Joe are back so of course we are going over training updates. Then we get more into the details about Project delta, what to expet, how to succeed and more. 

"Project Delta" is the combination of our Hard To Kill method (13 areas) and our Body geo method. Project Delta combines the two and it will be what is programmed on the next cycle of H2K. 

This is the 13th and final episoe in our hard to kill programming series, and we are finishing the the very high intense, mixed modal anaerobic training. 

Today in the training we are covering mixed moxal aerobic training, or circuits. Some may even see these as crossfit style workouts but with more intent. 

We are nearing then end of our hard to kill training series and today we are continuing with some conditioning. 

Continuing the hard to kill programming series we are getting into the really hard, uncomfortable conditioning today.

We have covered a lot of strength but now we are moving into conditioning in the hard to kill programming series. 

This week on the hard to kill programming serise we are talking about power endurance and how to train it. 

Today continuing the hard to kill programming series we are getting into strength endurance and how it can enhance athletic performance. 

Continuing out hard to kill programming series, today on muscular endurance. 

Still working on your goals? Are the new habits becoming hard to keep up with? This is how you can succeed in February. 

We are continuing our hard to kill programming series with conditioning. If you are intrested in the strength protion, those are covered in parts 1 through 4. This episode will cover aerobic endurance. 

To close our the strength portion of our hard to kill programming series, we are talking about speed. Moving as fast and as explosively as you can. 

Continuing the strength continuum we are speeding things up and talking about speed-strength. 

Today we are continuing on in the strength programming with strength-speed.

We are starting our hard to kill program methodology series. To kick things off we are going over strength and will be heading into the strength continuum. 

After we update how our training is going we dive into the next 12 week training cycle starting TODAY (30 dec).

Counting down the top 10 podcasts of 2024!

Grip strength correlates to longer life. So how to get better grip strength?

Planning on setting goals for 2025? How should you plan and execute them?

Jerred and Joe are together talking about training updates. Then we get into our top holiday gift ideas. 

Have you considered doing German Volume Training? how should you do incorperate in your training?

Yes that old tried and true saying "muscle burns fat." Well, yes and no. So how do we do it?

Hormonal anything can be hard and take a lot of time. There are a lot of factors, but what can you do with your training to get the right hormonal response?

Have you thought of or been intrested in testosterone therapy?

Do you prefer bodyweight exerices? Or maybe you dont have much or any equipment but you want to gain muscle? Well give this episode a listen on how you can gain muscle with bodyweight exrcises. 

How to become a hybrid athlete through your programming. 

Where do you start when wanting to build your mental toughness?

How can you use your garage for both your gym and your car?

The Wendler 531 method has been around for a long time and since we have our own strength programs we have often been asked what the difference is between that and ours. 

How do you break up your stregnth days? Do you do them by body part/region? Or do you do a push-pull breakdown? Have you tried full body strength days?

This week Jerred and Joe are back together talking updates and some recent things in the fitness industry. 

Kettlebells can be some of the best workouts and tools in your gym. 

We like using the MAF method for Zone 2. Have you explored the MAF method?

Have you tried carb rinsing? Better yet, have you heard of carb rinsing for increased performance?

Want to be more powerful and explosive like a football player? 

We talk a lot about training but do you make sure to walk around enough?

We're making some new changes to the podcast to try and provide the most valuable information in the best doses. Jerred goes into the upcoming changes here. 

ned some mental clarity or focus with your workouts?

This week Jerrd and Joe test out macro plans using ChatGPT and other AI Tools. We give our thoughts on how it turned out, how we think it could be used and actually testing out using AI to count macros. 

Most of us have had a long fitness journey and have made lots of mistakes along the way. Jerred talks about his top 5 fitness regrets in training. 

How can you increase your vo2 max? Just think its all about running or biking long distances? Jerred breaks down 11 different ways to increase your VO2Max.

The cold water immersoin craze is still going strong but is it the best for recovery? why should you use it?

This week each of us are talking about three pieces of gym equipment we have owned and used for a while. We are talking about the pros and cons of each and then asking the final question, would we buy it again?

More science on the awesomness of beets!

Have you ever ran backwards before? I'm not talking a light backwards jog for 50ft... Have you ever ran backwards at a 10min/mi. pace 15-20 minutes? 

This week, on the Garage Gym Athlete Podcast, Joe and I dive into the surprisingly intriguing world of backwards running.

Spoiler alert: it might just help you run faster forward too.

When trying to slim down or do a cut a lot of people are worried about losing muscle mass. So how can you maintain muscle mass while you cut?

In this episode, we dive into the debate of full-depth squats versus partial squats and their impact on sprinting speed. We’ll explore the science, bust some myths, and give you actionable insights to help you fine-tune your training for maximum speed. Whether you’re an athlete looking to shave seconds off your sprint time or a coach refining your program, this episode has something for you. 

Inflammation is key to recovery so hatibiually taking anti infmallatory meds may hinder your progress, but what is the right about of inflammation?

This week we are sharing our thoughts on Crossfit, the recent incident and looking forward at changes Crossfit need to make. 

If you find running for your steady state cardio you should give this a listen. 

Jerred has signed up for a Hyrox event so this week we are talking about the event, what it is and how to train for it. We also talk about if this could replace Crossfit and Spartan races for fitness events. 

We always preach that every sport needs strenght. But what advantage do plyometics have for runners and could it even be better than traditional strength training. 

This week we are talking about odd object lifts. What are those you ask? these are things like kettlebells, sand bags, mace, etc. Things that require a bit more stability and coordination.

Think you can get away with 5 hours of sleep and just tough it out?

We have been programming for a long time and while we shine the most light on our main programming, warm ups are still very important. We do have a method that we believe is the best way to warm up. So if you struggle to program your warm up or curious about how we do ours give this episode a listen. 

Lets talk about why sauna's have gained a lot of popularity but also why many cultures have been doing this for centuries. 

this week we dig into how we feel fitness should be for kids and why a lot of parents need to back off or else they will make fitness undesiarable for their kids in the long term. Then we talk abou AI in the fitness industry now and where we see it going. 

What is the best way to calculate how much protien you should get in a day?

This week we are looking back at fitness trends from 10. years ago compared to now and where the fitness industry is headed. Also our take on garage gyms, the evolution of home fitness and where that is going. 

Wonder if you should take BCAA's? Better give this episode a listen. 

This week we are looking at those top 1% of atheltes and their longevity, specificlly anybody who has ran a sub 4 minute mile, which is surprisingly very little. 

This week we are covering a good bit but most imporatly NEW CYCLE start this week. We talk a little about it here but you can also get sample programming from all 5 tracks on our website for free. 

How can you make your muscles better for higher reps and volume?

This week we are talking injuries! specifical what brand of resistance training produces the most injuries? Then we are sharing our experiences with each of these and injuries from them. 

How should you get your kids into fitness? Or if they are interested how should you start with training them and working out and at what age?

Can a longer cardio warm up help with muscle growth?

We're talking about a few things today and it is all Zone 2 related. from what is the best modality, to heat, to even incorporating strength.

Do you pay attention to HRV in your training?

Moving more and not sitting as much is a bit of a no brainer when it comes to health. But one group of a scientists took it a step further and compared what type of movement through a sedentary day is best for health. 

How much rest do you take between sets if hypertrophy is your goal?

We have been doing EMOM training for a very long time, since before Garage Gym Athlete was even a thing. And now we have some more science to back it all up. 

Do you ever takes breaks of deloads from training?

We have a TON of content on murph. Jerred has done murph every week for an entire year TWICE and we have a community of atheltes who have also done a year of murph so we know a bit about murph. If you want more Murph content check out other episodes on our podcast and our Youtube channel.