Episode Summary:

In this episode of the LIFT Podcast, we dive deep into the science and strategies behind pre- and post-workout nutrition. Harry explains how nutrient timing, glycogen stores, and the glycemic index play crucial roles in fueling your workouts and recovery. Learn practical tips for crafting the perfect pre- and post-workout meals, whether you train in the morning or later in the day, and discover how to avoid common nutrition mistakes that could hold back your performance.

Key Takeaway:

Nailing your pre- and post-workout meals is all about timing and balance. Prioritize fast-digesting carbs and lean protein pre-workout to fuel your sessions and support recovery. Post-workout, focus on replenishing glycogen stores and stimulating muscle growth with a combination of carbs and protein.

Call to Action:

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!

Here’s what we cover:

The Two Pillars of Exercise Selection:

• Overload capability: How easy and efficient it is to progressively overload an exercise.
• Lengthened position: Does the exercise effectively load the muscle when it’s in its lengthened state?

Breaking Down Muscle Groups:

• Chest: Why machines often outperform free weights for overload and stability.
• Back: The importance of stable rows and vertical pulling movements like lat pulldowns.
• Shoulders: Why cables and machines are superior for lateral and rear delt training.
• Arms (biceps & triceps): Exercises like preacher curls and Smith machine JM presses that tick all the right boxes.
• Legs: Why hack squats, leg presses, and seated hamstring curls are more effective than traditional barbell lifts for most people.
• Calves: The underrated importance of straight-leg calf raises and why seated calf raises miss the mark.

The Trap of Social Media Clickbait:

• Debunking viral “best exercise” posts and why flashy variations often don’t deliver results.
• How to evaluate exercises critically using the two key criteria above.

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: @Harry_tmp

I post more exercise science made simple daily here!

In this episode of the LIFT podcast, we’re diving into a common question: What do you do if you only get four reps in a set? Is it a wasted effort, or can you salvage something valuable from it? Spoiler alert: that set is far from useless, and there are multiple ways to handle it.

Key takeaway: Whether you hit your rep target or not, there’s always a way to turn any set into progress. The choice of approach comes down to personal preference and enjoyment.

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: @Harry_tmp

I post more exercise science made simple daily here!

In this episode of the LIFT Podcast, we’re busting myths about bulking and muscle growth. Do you really need a calorie surplus to build muscle? Short answer: not always. While a calorie deficit is straightforward for fat loss, muscle growth is far more complex.

Key takeaway: Build muscle efficiently without getting stuck in endless cycles of bulking and cutting. If you're lean, start with a traditional bulk. If you have some body fat, you can grow muscle and lose fat simultaneously while staying in maintenance.

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!

In this episode, we tackle the age-old question: Should you train to failure? Harry breaks down the science behind failure training, its pros and cons, and the practical applications for beginners, intermediates, and advanced lifters. Learn how to optimize your workouts by balancing fatigue and stimulus, and why leaving one rep in reserve might be the secret to better gains. Plus, tips on when and how to incorporate failure training for maximum results.

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!

In this episode, Harry debunks the myth of targeted fat loss, explains the science behind fat distribution, and emphasizes the importance of consistency in training. Learn how to stay motivated, the benefits of mini-cuts, and why simple habits like walking can be a game-changer for fat loss and overall health.

A special thanks to Coach Pat for hosting me on his podcast—it was an absolute pleasure to join him! Check out his podcast The Newbie Gains Podcast!

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!

In this episode, Harry discusses overcoming gym intimidation, the science of muscle growth, and debunks common myths about strength training and fat loss. Learn why heavy lifting won’t make you bulky, how to break plateaus, and the optimal volume for results based on real-world examples and science-backed principles.

A special thanks to Coach Pat for hosting me on his podcast—it was an absolute pleasure to join him! Check out his podcast The Newbie Gains Podcast!

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!

In this episode, we dive into training splits and discover how often to train each muscle for optimal growth. Learn the science of muscle protein synthesis, how to choose splits based on training days, and why twice-a-week frequency is key. Plus, hear my favorite five- and six-day splits for maximum gains.

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.

If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.

You can find my Instagram here: https://www.instagram.com/harry_tmp/

I post more exercise science made simple daily here!