Weakly Weights

Luke joins will to discuss all things volume - what it is, how we can measure and define it, and the issues in comparing routines using volume as a measure whilst trying to estimate their hypertrophic potential. We talk in a practical sense about ensuring sets are "effective", how much volume is necessary, and more. Inorganic phosphate. 

The boys discuss how to maintain gains when you're away. We cover what adaptations we should focus on, the required training dose for maintenance, as well as practical aspects such as exercise selection and planning. We also cover dietary strategies to prevent skinny-fattening. We also cover alcohol and our track record with tactical vomiting

The boys talk about some simple strategies for succeeding in your powerlifting debut. We cover good training practices, goal-setting and attempt selection, as well as strategies for preparing, eating and handling yourself on the day. We also discuss standup comedy and drugs.

Sherro joins the boys for a chat about why it is important to keep powerlifting in perspective for your long-term development and enjoyment of the sport, and why he has chosen to take some time away from the sport. 

Will prepares two programs for an imaginary lifter in a developmental period - one which is more hypertrophy-oriented, another designed to facilitate fixing technical issues. The boys discuss the overlap between the two concepts, where the programs differ, and how else you could go about addressing the issues they identified in their sample lifter. They also make fearless predictions for Will's upcoming (now passed) comp - listen in to hear how wrong they were. For the sample programs, and to receive them in future, sign up to our newsletter (see the link in our podcast bio)

The boys talk about changes they've made in their programming, attitudes to technique and competition coaching in their time as powerlifting coaches and why those changes have come about. We debut a new jingle from Loko.

Jamie Smith, owner of Melbourne Strength Culture, joins the boys to talk through assessing and rectifying movement issues in powerlifters. He talks through his assessment procedures, the common issues he observes in powerlifters and goes in-depth on the process and importance of bracing correctly.

The boys review Will's prep for his last competition and how the plan they detailed in Episode 13 went. They discuss what went well, what went badly, and what they'd change in future. Alex also outlines his reasons for the programming decisions he has made for Will in the leadup to his next competition in a few weeks' time. 

The boys answer your questions. How to learn about programming, how often to compete per year, which accessories are most important, and what happens if you skip them, tips for getting in calories, cardio and powerlifting - do they mix, and many more. Plus we answer a bunch of dumb questions and squabble. A long episode, but heaps of breaks so that you can listen in chunks. 

Chrissy and Bec join the boys and explain their transition from physique-oriented training to powerlifting. They talk about how and why they got into the sport, the lessons it has taught them, and how it has shaped their and their clients' attitudes.

The boys sit down to talk about long-term development. We discuss how athletes' needs change over a career, how goal-setting can be used at each level of advancement and the role of your attitude to training in fostering ongoing engagement in the sport. 

John Paul Cauchi joins the boys to talk about coaching internationally and the attributes of successful competitors and coaches. He dives into his personal mindset around competition and hard attempts, and shares some anecdotes about competition. Billie Asprey interjects. JP and Billie (nearly) drop the hottest diss track of 2018. 

The boys sit down and recap Powerlifting Australia's National Championships. We go over the battles in each class, talk about some exciting moments, and important lifts. Chrissy Dask makes a guest appearance to give an insight into her competition and help answer some questions that were sent to us.

2x IPF Open World Champion, Brett Gibbs, joins the boys to talk about how he began powerlifting, his transition to raw lifting and his experiences at 4 Open World Championships. We also discuss recent events in New Zealand, where a motion to affiliate the largest national body with World Powerlifting recently failed, and what the emergence of a new global federation means for top level competitors. 

In part 2 of our chat with Jacob Schepis, we dicuss how modifications to exercise selection and execution can assist in hypertrophy. We also tackle the ways in which we ought to consider structuring and progressing training to get jacked up.