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Luke Tulloch Podcast
21 minutes | May 19, 2022
Recomping, EAAs, calisthenics and more
I have a new instagram account: @coachluketulloch I've been answering questions on my stories and thought I'd do a podcast to go a little more in depth on some of them. Enjoy!
21 minutes | Feb 9, 2022
Forget everything else for a second. This is the one thing you MUST do if you want long term muscle growth. Progressive overload simply means training must stay challenging over time. It makes sure your training stays effective as you get bigger and stronger. Why? Because it maintains the number of stimulating reps in each set as your progress. The reps closer to failure are the most stimulating to muscle growth. As you approach failure on a set, your brain recruits more and more muscle fibres to keep lifting the weight. The largest groups of fibres are saved until last - meaning the last few reps are stimulating the most muscle fibres and making them grow. But unless you add reps or load over time, you'll start dropping these reps. You can jump on my newsletter below. I'll let you know when the How To Write A Program course is ready. www.luketulloch.com/links My instagram
26 minutes | Dec 14, 2021
Should you train to failure?
As we approach muscular failure, muscle fibre recruitment goes up. This stimulates the motor units that contain the majority of the large, highly-responsive fibres to grow. So in simple terms, the idea is that the last 5ish reps before failure are “stimulatory reps” because they involve both full motor unit recruitment and a high level of tension. But recent research indicates training to failure is not necessary. So should you train to failure? Are 'effective reps' a crock of shit? Listen in and I'll give you my take. www.luketulloch.com @_luketulloch
29 minutes | Nov 16, 2021
Confusing fitness terms
One of my biggest frustrations with the fitness industry is confusing terms. Often there is a mix-up with technical definitions and colloquial use of terms - words like progressive overload, protein synthesis, fatigue, lean mass, intensity, failure/training to failure, hypertrophy, water, bloating, and so on. In this episode I try to clear up what we mean by these terms, because it has implications for understanding messages in research and social media. www.luketulloch.com @_luketulloch
43 minutes | Oct 19, 2021
Dealing with pain and injuries
I challenge some conventional wisdom around injuries and touch on the biopsychosocial model of pain. There's a lot we can do to manage pain that doesn't involve training, posture, stretching and so on. I also give some practical ideas for using movement and exercise to recover from an injury. Most of this information is inspired by and summarized really well in Greg Lehman's Pain Science Workbook. My website My Instagram
23 minutes | Oct 6, 2021
Exercise selection and writing your own program
Here's the link to the form. My instagram My website
36 minutes | Jul 26, 2021
Training volume, self-efficacy, signals for muscle growth, circadian rhythm...
Answering more questions in this episode. -- Training volume: why 10-20 sets per week isn't a perfect individual recommendation. Circadian rhythm: how exposure to light, exercise, and food affects your daily physiology. Coaching styles and self-efficacy: how hands on should you be as a coach? Signals for muscle growth: there are several signals that converge to turn on muscle growth. Matching training + nutrition: how calories and carbs should match your training Programming similar movements: when do you need to think about resistance curves and why? -- My website: www.luketulloch.com My Instagram: www.instagram.com/_luketulloch
30 minutes | Jun 23, 2021
How to set better goals
In this episode I talk about: 3 critical aspects of a habit Willpower and self-efficacy Benefits and drawbacks of habits Types of goals, breaking down goals and chunking Intrinsic and extrinsic goals, and how to reinterpret an extrinsic goal My website My instagram
19 minutes | Jun 15, 2021
Listener Q&A - pre/post workout meals, minimising fat gain when bulking, what fat sources to eat...
Welcome to another listener Q&A. You can submit your questions at the Google form here. If someone prefers to eat more carbohydrates in his/her diet after setting up protein , what should be the fat sources for completing a minimum requirements? I was just wondering if it’s important to have both a pre and post workout meal and what the timing windows are? I train at 6am and sometimes struggle later in the day as I use so many calories up before mid morning! Is this necessary and which of the two meals is a non negotiable ? When building is it better to gradually increase calories (vs faster) to minimise fat gain? Podcast: How much do you need to eat to grow? How do you recommend sugar fits into macros? Just minimise it? My question is - please can you talk me through how to brace your core for lifts? When i tense my abs for certain exercises it feels like my lower back is hurting and I find the lift harder. Melbourne strength culture video on bracing If going highly over on calories in a building phase for a couple of days and body feeling terrible, what would you do? Cut back a little for a few days?
1 minutes | Jun 14, 2021
Got a question for me? Check the description of this episode.
Ask your question at the link below and I'll record an episode answering them this week. https://forms.gle/bN8WyQHH4QYogZjR9
26 minutes | May 10, 2021
Clearing Up Training Fatigue
Most people have no clue what actually causes training fatigue. But it's important. It's a huge part of the training equation. If we can better understand where fatigue comes from, then we can better manage it - and that means faster progress. For example, CNS fatigue is NOT caused by lifting heavy. In fact, higher rep training is much more likely to reduce the output from brain to muscle. I explain this and much more in this episode. Enjoy! www.luketulloch.com www.instagram.com/_luketulloch
83 minutes | Apr 8, 2021
Austin Current - Science of Strength Training: educate, don't belittle
Austin's back and he's got a new book coming out! We talk about the process of writing the book - how it forced Austin to delay gratification, to challenge himself, and to turn up every day. We also spent a lot of time discussing how to communicate online, how to ask better questions, and how challenging your own authority in the world can give huge insight. There's a bit of us catching up at the start, so feel free to skip the first 10 mins or so if you want to get into the meat of the conversation. Science of Strength Training by Austin Current teaches you the science behind strength training and how to properly perform exercise at the gym or at home. Austin's links: Instagram - Linktree - Book's instagram My links: Instagram - Website
23 minutes | Mar 8, 2021
Changing my mind on free weights vs machines, intuitive eating, weekly set volume...
4 things I've changed my mind on! Join me as I talk through what changed my mind about these and how. Here's what I used to think: Nothing beats free weights for growing muscle and getting stronger... Intuitive eating just meant guessing the macro content of your food instead of weighing it... You have to eat hundreds of grams of protein per day to maximize muscle... You can accurately give a specific target number of sets per week to do per muscle to maximize growth. @_luketulloch www.luketulloch.com
21 minutes | Feb 22, 2021
Changing my mind on juicing, carbs, push/pull ratio, and what makes a good coach
4 things I've changed my mind on! Join me as I talk through what changed my mind about these and how. Plenty of research cited! I used to think... Juices are just sugary water with very little micronutrition... You need a lot of carbs to grow the most muscle possible... You need to match a push exercise with a pull exercise to make sure your posture and shoulders stay healthy... A good coach uses lots of cues, lots of small tweaks, and plenty of micromanagement to get the best results. @_luketulloch www.luketulloch.com
29 minutes | Feb 8, 2021
Listener Q&A - health at every size, hitting protein in a deficit, periodisation...
Questions answered: How do we differentiate quality research from BS? How does periodisation work? Is there any research suggesting what the optimal surplus range is for muscle building? do you think it's necessary to spend a degree of time in a commercial gym working with gen-pop clients even if that isn't your long-term goal? Hitting protein in a deficit - is it a problem if I undershoot sometimes? How much protein is too much? Research on hormonal birth control and gains? Thoughts on HAES and intuitive eating 100kg person on 800kcal - what to do Should we account for physical activity in our daily cals? Are EAAs useful to supplement? Does digestive health affect calorie needs? NEAT Calorie deficits as an athlete, especially as it relates to injury risk How to slim the legs? Studying a PhD, dieting and training at the same time
15 minutes | Feb 1, 2021
The first step to getting results: awareness
Spend 15 mins with me as I explain why awareness is the key to achieving your goals. This isn't airy-fairy stuff, it's about having an actual game plan for behaviour change and developing the skills to know if it's working. www.luketulloch.com @_luketulloch
22 minutes | Jan 13, 2021
Listener Q&A - micronutrition for fat loss, how to know you're gaining muscle, how to grow an online coaching business...
I answer your questions! Science of Fitness 2021 is opening its doors within the week. Tap here and join the mailing list at www.luketulloch.com to learn more. - Do you believe that the quality of food has an affect on losing body fat easier than less nutritional food? - How best to know if you are effectively building muscle in a building phase. - Currently teaching spin classes on top of my weight training. Will I lose muscle? - What one piece of advice would you give a coach to have a successful online business? - Is a deload week important after 6-12 weeks of training ? What happens if I train one year without having deload day or week? - Is it truly just CICO for menopausal women? When sleep is affected, stress levels are higher etc. - During my sleep my Fitbit shows that I wake up a lot, and I am only getting max 1 hour sleep of deep sleep. My question is how to I improve my quality of sleep when I am sleeping? - If the goal is fat loss, is there a potential benefit to doing low intensity cardio after resistance or high intensity interval training (on the assumption that the latter options may increase lipolysis and the former would then oxidise the fatty acids)? - Is training on very low cal/fasting days a good idea? Not getting enough protein and lower energy?
24 minutes | Dec 15, 2020
Meal timing - updated!
In this episode I revisit meal timing and touch on some of the research showing how biological clocks can affect metabolic rate, insulin sensitivity, appetite, rate of digestion. Article I mentioned My website My Instagram
76 minutes | Dec 3, 2020
Austin Current - mindfulness, constraints and ROI
Enjoy this conversation I had with my good friend Austin Current, an online coach from the USA. Austin and I discuss being in your own head, the phasic nature of life and moving targets, how being an expert doesn't make you immune to cognitive bias, how constraints can push you ahead and allow creativity, going deep on one task at a time, and much more. Austin's website - Austin's instagram My website - My instagram
16 minutes | Oct 21, 2020
Do you even need to weigh yourself?
Last episode I spoke about how important it is to weigh yourself daily. But that's just IF you're going to weigh yourself in the first place. This episode is short, but it will give you plenty of food for thought around your fitness goals. www.luketulloch.com @_luketulloch
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