In this episode, Brad & Brock discuss the value of the journey, a new push-up world record and give a couple of random facts. After that, they answered 4 listener questions. Question #1 - What is your go-to pre-workout meal? Question #2 - Is there an ideal surplus when it comes to building muscle whilst minimising fat gain? Question #3 - Can I stil…

In this episode, Brock & Brad discuss the pros and cons of the top 5 most common diets. They mention who it may be beneficial for or not for and discuss whether they would do it or not if they haven’t already. If you enjoyed this episode, please share it with someone who it could help. You can follow their Instagram handles below for more education…

In this episode, Brock & Brad discuss a unique anti-aging remedy, Brad’s wedding and give a couple of random facts. After that, they answered 4 listener questions. Question #1 - What is the ideal rep speed/tempo to be lifting at? Question #2 - Can you please explain progressive overload and how to apply it to my training? Question #3 - Should you s…

In this episode Brock & Brad discuss living your advice, Brad’s upcoming wedding, Americans being overweight, the body positivity messaging and gave the standard couple of random facts. After that, they answered 4 listener questions. Question #1 - I’m about to start a fat loss phase. How do I maintain my protein intake whilst on lower calories? Que…

In this episode, Brad and Brock discuss the Leg portion of structuring a push-pull-leg workout. Learn how they structure the workout and the exercises involved. Then, at the end, they give you an example of a pull workout. If you enjoyed this episode, please share it with someone that it could help. You can follow their Instagram handles below for …

In this episode, Brad and Brock discuss the Pull portion of structuring a push-pull-leg workout. Learn how they structure the workout and the exercises involved. Then, at the end, they give you an example of a pull workout. If you enjoyed this episode, please share it with someone that it could help. You can follow their Instagram handles below for…

In this episode, Brock & Brad go through the Push portion of structuring a Push, Pull, Leg workout. Learn how they structure the workout and the exercises involved. Then, at the end, they give you an example of a push workout. If you enjoyed this episode, please share it with someone that it could help. You can follow their Instagram handles below …

In today's episode, Brock & Brad give 8 simple ways to increase your protein intake. The tips include: 1. Add protein to oats/yoghurt 2. Add protein to coffee 3. Drink it (bone broth/milk) 4. Cook rice in bone broth 5. Switch protein sources (thighs to breast, leaner cuts of beef, leaner fish, egg whites, etc) 6. Can also switch from grass-fed to g…

In this Q&A episode, Brock & Brad discuss lessons to learn from others, a caffeine accountability check and gave the standard couple of random facts. After that, they answered 4 listener questions. Question #1 - When calculating macros, is it best to calculate by grams to bodyweight or percentage of calories? Question #2 - I only train the days tha…

In this episode Brad & Brock discuss choosing your mood, Brock’s toxic Facebook friends habit, the half marathon world record, old mate cholesterol hands and give the usual couple of random facts. After that, they answered four listener questions. Question #1 - What’s the difference between 3 sets of 10 reps & 10 sets of 3 reps? Question #2 - I wan…

In today's episode, Brock & Brad give 10 tips to improve your sleep and explain its benefits. The tips are: 1. Set your bedroom up for quality sleep 2. Set cut-off times 3. Avoid bright lights 60mins before bed 4. Set a 'Reverse alarm' 5. Sleep in a cold room 6. Sleep in a dark room 7. Read before bed 8. Stick to a regular sleep/wake cycle 9. Breat…

In this Q&A episode, Brad & Brock discuss the value of consistentcy, improving your relationship with food, busting the myth of metabolic damage and gave the regular couple of random facts. After that, they answered 4 listener questions. Question #1 - Do you have advice for couples with opposite goals? One cutting, one bulking. Question #2 - How do…

In this Q&A episode, Brock & Brad discuss how there is never a perfect time to start, Brad’s wedding shredding, Elon’s salute, they bring up a couple of studies and of course give the standard random facts. After that, they answered 4 listener questions. Question #1 - I have an upcoming surgery, what’s your best advice to remain healthy and in shap…

In this episode, Brock & Brad give seven tips to prevent binge eating. These are from their personal experiences with themselves and working with their clients. If you enjoyed this episode, why not share it with some that it may help? You can follow their Instagram handles below for more education around health and fitness. Podcast - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠…

In this Q&A episode, Brad & Brock discuss being different in today’s society, thoughts about giving up caffeine, they reflect on 150 episodes and gave the standard couple of random fact. After that, they answered four listener questions. Question #1 - How can I maximise quad growth? I've been doing powerlifting-style workouts for years and can't ge…

In this episode we discuss reflecting on 2024, goal setting for 2025, Brock makes a prediction for the fitness industry in 2025 and gave a couple of random facts. After that we answered 2 listeners questions… Question #1 - Can you please explain proper gym etiquette when someone asks you for a spot at the gym? Question #2 - How would you recommend …

In this episode, Brad & Brock share their 3 biggest lessons of 2024. They reflect and give advice on what has helped them through their challenges. If you enjoyed this episode, please share it with someone who would get value. Don't forget to tag them on Instagram and let them know if you enjoyed the episode. You can find their handles below. Podca…

In today’s episode, Brock & Brad do round 3 of the segment, overrated underrated. The topics are: 1. Bread 2. Wearable fitness tech 3. Hyrox 4. Weightloss injections 5. Static stretching 6. Ai Powered fitness apps and coaches 7. Pushups 8. Gut health supplements 9. Sauna 10. Fitness influences social media workouts 11. Peanut butter 12. Alcohol-Fre…

In this Q&A episode, Brad & Brock discuss how your dream body won’t make you happy, Brad’s injury, Brock’s fat loss phase and gave the standard couple of random facts. After that, they answered 4 listener questions. Question #1 - I’ve been lifting for 5+ years now and would say I’m experienced. Should I be sticking to my program or lifting based of…

In this Q&A episode, Brad & Brock discuss the importance of reward, their fat loss journeys, Australian sprint sensation “Gout Gout”, answer some personal Christmas questions and give the standard couple of random facts. After that, they answered 4 listener questions. Question #1 - When on a bulk should I prioritise the extra calories come from car…

In today's episode, Brad & Brock give you a few tips on not gaining weight over the holidays. They cover planning ahead, what to do with your nutrition and training, then leave you with some advice for the holiday season. If you enjoyed this episode, please leave them a review and a star rating so more people can learn about them. They would truly …

In this Q&A episode, Brock & Brad discuss listening to learn, what they find difficult when dieting, tracking fat loss progress and gave a couple of random facts. After that, they answered 4 listener questions. Question #1 - My knees excessively cave in when squatting and lunging, how can I correct this? Question #2 - What’s your best advice when i…

In this Q&A episode, Brad & Brock discuss just starting, their Christmas cuts, the Paul vs Tyson fight and of course give the standard couple of random facts. After that, they answered 4 listener questions. Question #1 - How do you do a reverse diet? Question #2 - What are the best exercises to improve thoracic mobility? Question #3 - Are mass gain…

In this episode, Brock and Brad give you their best and worst exercises for each muscle group, judging them by their effectiveness, range of motion, functionality and ability to overload the muscle. If you enjoyed this episode, please leave them a review and a star rating so more people can learn about them. They would truly appreciate it. You can …

In this Q&A episode, Brad & Brock discuss how to measure growth in consciousness, Jeff Nippard's assault, Chris Williamson in Aus, Australian speed sensation Gout Gout and give a couple of random facts. After that, they answered 4 listener questions. Question #1 - What’s the best workout split for someone that works a 9-5 office job? Question #2 - …

In this Q&A episode, Brad & Brock discuss forgiveness, Brad’s bucks week, the rise of GLP-1’s and gave a couple of random facts. After that, they answered four listener questions. Question #1 - Is it okay to train through multiple rep ranges in the same workout? For example 4-6 reps for squats and then 10-12 reps for leg extensions. Question #2 - S…

In this episode, Brock & Brad give 14 tips to help overcome gym anxiety. The tips are: 1. Find the right gym 2. Start with a class 3. Start small 4. Start with your favourite exercise 5. Go with a friend 6. Go in with a plan 7. Go at off-peak times 8. Use machines 9. Hire a trainer 10. Educate yourself on exercises 11. Create a pump-up playlist or …

In this Q&A episode, Brad & Brock discussed discipline, their personal fat loss journeys, Brad’s bucks trip in Bali and gave a couple of random facts. After that, they answered 4 listener questions. Question #1 - What’s the optimal amount of meals to be eating in a day? Question #2 - How would you recommend I incorporate a yoga practice in junction…

In today’s episode, Brad & Brock give 8 tips to make dieting easier. So if you’re currently dieting or about to, keep these tips in mind to make your efforts easier. The 8 tips are: Tip #1 - Eat Protein First Tip #2 - Include Fibre with Every Meal Tip #3 - Eat with Smaller Utensils & Crockery Tip #4 - Limit Eating Out to Once a Week Tip #5 - Don’t …

In this Q&A episode, Brock & Brad discuss comparisonitis, why you shouldn’t set hard rules, how to train around an injury and give a couple of random facts. After that, they answered 4 listener questions. Question #1 - Can you explain the difference in benefits from low reps/heavy weight vs high reps/low weight? Question #2 - How would you recommen…

In this Q&A episode, Brad & Brock have a Hormozi Vs Williamson quote off, they discussed Brad’s protein-sparing modified fast, autophagy and gave the standard random facts. After that, they answered 4 listener questions. Question #1 - How many times a week do you use the sauna and why? Question #2 - Do different rep ranges change your results? Ques…

In this Q&A episode, Brock and Brad discuss the reflection of how you treat others, filming in gyms, our fat loss journeys and give a few random facts. After that, they answered 3 listener questions. Question #1 - I’m restless and wake up multiple times a night, any tips to help me stay asleep throughout the night? Question #2 - How many minutes on…

In today’s episode, Brad & Brock discuss why a sustainable fitness approach is key to long-term success. They explain sustainable fitness, the benefits of consistency over intensity, how to build fitness into your life and why tracking your progress is important for long-term results. If you enjoyed this episode, please leave them a review and a st…

In this episode, Brad & Brock discussed the benefit of extras in life, high rep squats being called cardio, our training routines and gave a couple of random facts. After that, they answered 4 listener questions. Question #1 - How do you track volume/weight on exercises like pull-ups & dips? Question #2 - When would be the best time to use a foam r…

In this Q&A episode, Brock & Brad discuss making decisions for future you, dopamine addiction, a loneliness study and pole vaulting. They then answered listener questions. Question #1 - What are your 5 most frequently eaten foods? Question #2 - When I lift heavier I don’t get the same range of motion. Is it better to lift lighter through a full ran…

In today's episode, Brad & Brock discussed 5 common challenges when cutting. The Common challenges are: #1 - Feeling hungry #2 - Quality of workouts #3 - Relationship with the scale #4 - Not being patient #5 - Forgetting your why If you're currently on a diet or about to start one, this episode will arm you with the knowledge to combat them if they…

In this Q&A episode, Brad & Brock discuss being a good ancestor, some numbers on the Olympics, training at home vs gym training and gave a couple of random facts. After that, they answered 4 listener questions. Question #1 - What’s a quick, preppable meal I can have for breakfast that doesn’t require protein powder? Question #2 - How would you desi…

In this Q&A episode, Brad & Brock discuss learning from strangers, the Olympics, how much Olympic athletes get paid, a study on supersets and give a couple of random facts. After that, they answered 4 listener questions. Question #1 - What’s the best plan of action after a binge eating episode? Question #2 - On the days that I don’t train, should I…

In today's episode, Brock & Brad discuss 10 common Broscience myths around nutrition and training. They explain where they came from, the slither of truth in them and whether or not you need to waste your time on them. The Broscience Myths are: Anabolic window = “maximise gains” Don’t eat after 6 = “promotes fat storage” Switch from steak to fish w…

In this Q&A episode, Brad & Brock discuss gamifying life, Brad's shred update, how lifting weights makes you smarter and give a couple of random facts. After that, they answered 4 listener questions. Question #1 - What are the biggest mistakes you made when you first started with health & fitness? Question #2 - Do you track your food every single d…

In this Q&A episode, Brock & Brad discuss comparing progress, the cosy cardio trend, Brad’s shred results, the Nedd Brockmann doco and give a couple of random facts. After that, they answered 4 listener questions. Question #1 - How long should I be resting in between sets? Question #2 - How do I stop my upper traps from being the prime mover on bac…

In this episode, Brad & Brock give you a 10-step blueprint to create your meal plan. So whether your goal is fat loss, muscle gain or sports performance, using this step-by-step framework will have you reaching your goals with a plan. 1. Define your goal of the meal plan: fat loss, muscle gain or sports performance. 2. Calculate your calorie needs …

In this episode, Brad & Brock discuss taking action to learn, Brad’s caffeine journey and give the standard couple of random facts. After that, they answered four listener questions. Question #1 - How do I know I am ready to start a fat loss phase? Question #2 - How do you program long lengthened partials? Question #3 - How can I find time to incor…

In this Q&A episode, Brock & Brad discuss the importance of reflection and taking ownership, the Mexican election, studies on caffeine’s effect on sleep and the benefits of supersets before giving a couple of random facts. After that, they answered four listener questions. Question #1 - How do I alleviate chronically tight muscles? Question #2 - Wh…

In this episode, Brad & Brock are back for part 2 of the Overrated or Underrated game on specific health & fitness topics. The topics include: 1. Green powder 2. HIIT 3. Creatine 4. Whey protein 5. Perineum sunning 6. Meal plans 7. Melatonin 8. Naturally increase testosterone through supplements 9. Running 10. Acai 11. Barbell squats 12. Wellness R…

In this Q&A episode, Brock & Brad discuss the importance of moving forward for success, the power of the placebo effect and give a couple of random facts. After that, they answered 4 listener questions. Question #1 - When doing walking lunges, should your back knee touch the floor? Question #2 - When you say “You lose fat through your diet and not …

In this episode Brad & Brock discuss taking action, Brad’s toe injury, salt spoon technology, a study on water and give the standard couple of random facts. After that, they answered 4 listeners questions. Question #1 - What are your thoughts on “hybrid athletes”? I want to build muscle & strength but also want to improve my cardio and potentially …

In this episode, Brad interviews Brock about his incredible journey to completing his first marathon. They dive into his motivations, training regimen, the prep and race's highs and lows and what it felt like to cross the finish line. Join us for an inspiring conversation about perseverance, dedication and the joy of achieving a monumental goal. If…

In this Q&A episode, Brock & Brad discuss saying less to be more impactful, the Tyson vs Paul fight, the importance of mindset for fat loss and gave the standard couple of random facts. Question #1 - How much does a night out drinking alcohol on a weekend affect your progress? Question #2 - What rep ranges would you recommend using whilst in a gain…

In this Q&A episode, Brad & Brock discussed not snoozing your alarm, elite marathon runners, a study on auto-regulation, the dangers of “science-based” people speaking in absolutes and gave a couple of random facts. After that, they answered 4 listener questions. Question #1 - What do you think of the “75 hard” challenge and would you recommend it?…