How often should you train a muscle group? It's a question that leads into the most important aspect of program design. Thanks for listening. When you're ready, here are some ways I can help you: 1. You can DM me on IG. ⁠Here's the link.⁠ 2. Work with me 1-on-1. ⁠Fill out this questionnaire⁠ to see if we're a good fit.…

Thanks for listening. When you're ready, here are three ways I can help you: 1. You can DM me on IG. Here's the link. 2. Get free access to my Training Program Secrets Mini Course. 3. Work with me 1-on-1. Fill out this questionnaire to see if we're a good fit.

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In today’s world, we have more accumulated knowledge available to us as individuals than entire generations did not so long ago. It’s great to have the world of knowledge at your fingertips but knowing how to make best use f it is another thing entirely. Here are 10 guidelines/rules to help you read and understand fitness science. IG: @_luketulloch…

How does your brain choose which muscle to use during an exercise? The nervous system ‘matches’ the areas of the muscle with the best leverage to the task. But there are also individual differences, even when using the same exercises. We don’t always recruit the same muscle or even the same muscle regions with an exercise. This has been shown in st…

The holy grail. Lose fat, build muscle at the same time. Recomping is hard, but possible. The biological processes that grow muscle and burn fat compete with each other. The fastest way to lose fat is via a calorie deficit. Building muscle is fastest in a surplus. But it is possible to hit maintenance calories and do both. It's much easier under so…

Exercise selection is a rabbit hole. And once you've found your 'perfect' program - how and when do you change it? It's all about finding balance between personal preference, making progress, and optimising for performance over time. Thanks for listening. Here are other ways I can help you: Sign up for my Free Training Program Secrets Mini Course. …

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!

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…

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. …

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 …

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 r…

Here's the link to the form. My instagram My website

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 tha…

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

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 wind…

Ask your question at the link below and I'll record an episode answering them this week. https://forms.gle/bN8WyQHH4QYogZjR9

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 …

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 hug…

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…

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 postur…

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…

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

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. -…

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

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 …

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

In this episode, I talk about the emotional hold the scales can have, and one way to overcome it. I also talk about how you can combine different methods for measuring your progress to give you a way better idea of how you're doing, and the pros and cons of various methods of measuring bodyfat percentage. Make sure you listen to the next episode, w…

This is a solo episode where I talk about the difficulties in using studies done on training volume to work out your own individual weekly volume. training volume (number of sets per week on a given body part or movement) is a primary contributor to gains in strength and muscle, but I often see the concept misapplied. We don't have an easy way of c…

A great chat with my mate David. He's an intelligent, passionate man who's helping people move better without excessive manual therapy and redundant band exercises. I remember a great little summary of his when describing what the approach should be: "give them what they're missing". We talk about the role of the brain, reflexes, breathing and cuei…

I had a really interesting chat with Soph about how she looks after her mental health, how important routine is for her, but most importantly how she actively works on her mindset. I originally reached out to Soph because I thought she was doing a great job building her business and providing fitness info while coming across as genuine. It's a diff…

This episode has some serious cutting edge thinking on how coaching will develop. In this episode, Lyndon and I discuss the direction of coaching in the fitness industry, our own personal development, how we can facilitate all areas of well-being in our clients, and the state of the world in general. Lyndon always provides interesting insights and …

Join Will and I as we discuss progressive overload, how we judge can gains in technical proficiency vs weight on the bar or volume done, training volume and how it drives progression, coaching and language, how to communicate with clients and how experience as a coach can influence your ability to be a good client. Will gives a lot of insight into …

In this episode, I talk about training for endurance while maximising strength, power and muscle at the same time. www.luketulloch.com

This is a just a quick update on my current travel/living situation in Europe. Nothing fitness related in this short episode! Sign up to my newsletter below. You'll get one email per week with juicy fitness info and access to some free course material. www.luketulloch.com

A calorie surplus is probably a good idea if you want to max out your muscle growth. But how much do you need? Most people miscalculate their calorie surplus, because there's more to it than meets the eye. Take 20 mins to listen to this episode and learn more about how to properly set your calorie intake to maximise your muscle growth. Sign up to t…

In this podcast, I take you through the pros and cons of each of these indices and show you how you can use them to your advantage. there's a big focus on satiety index in this one, because it's a key component of creating a sustainable diet plan. Sign up to the webinar here: How to diet without tracking webinar…

Will is one of Australia's strongest powerlifters and an online coach. He prides himself on his aptitude to research and understanding the lifting style of his clients, his ability to convey clear and concise feedback and his flexibility in coaching protocols. We talk about online coaching, unconventional training methods and balancing specificity …

This is a guided meditation based on the UCLA Health guided meditations (https://www.uclahealth.org/marc/mindful-meditations, All meditations by MARC's Director for Mindfulness Education, Diana Winston). I made some minor omissions in the language to suit my preferences, but otherwise followed the published transcripts. www.luketulloch.com…

The episode I didn't want to make. What diet, training and lifestyle practices can we use to best avoid getting sick? What do you do if you can't train or if you're quarantined? Luke's website How muscle memory works