Lift Free And Diet Hard with Andrew Coates

Latest Episodes:

#367 Matt Wenning - Biomechanics, Strength, and Mental Toughness May 27, 2025

Show notes

Matt Wenning is a rare combination of high level education (Masters Degree in Biomechanics) and high level competition success (3x World Champion powerlifter and multiple record holder). Matt joins me to share his thoughts on:

-Biomechanics, specifically practical and tactical nuance, and underrated ideas he feels aren’t utilized often enough

-Why he feels variety is important but how to apply variety

-Why experienced lifters may benefit from thoughtful variety in their programming and why newer lifters benefit more from more time focusing on consistent skills

-How to train for power and explosiveness

-How to get strong

-How to develop grit and mental toughness

-And much more

02:35 The Importance of Gym Environment

06:22 Biomechanics and Training Variety

13:12 Strength Training and Injury Prevention

23:15 Plyometrics and Practical Applications

28:44 Concerns About Long-Term Athletic Performance

29:02 The Reality of Genetic Gifts in Fitness

29:32 The Importance of Patience in Strength Training

30:09 Practical Tips for Everyday Strength

30:33 Stress Management for Firefighters

31:12 The Role of Recovery in Strength Training

32:29 Understanding Muscle and Strength Development

38:25 The Importance of Exercise Variation

41:40 Mental Toughness and Physical Limits

47:21 Developing Grit and Consistency

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#366 Dr. Caleb Burgess - How Being Healthier Helps You Recover Better From Injury May 22, 2025

Show notes

Dr. Caleb Burgess is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss:

-How being an overall healthier person means you typically have less pain and recover from injury better

-How repetitive movements and sustained postures may lead to injury risk

-Why slouched positions aren’t inherently risky for injury, but lack of variety of movement may be

-If exercise technique has any relationship with pain

-If it’s ok to play up the placebo effect of some treatments if someone feels better

-And much more

00:57 The Overestimation of Specific Treatments

01:32 Holistic Health and Pain Management

03:24 The Role of Lifestyle in Recovery

03:50 Belief and Placebo in Therapy

09:09 Challenges in Patient Beliefs and Expectations

12:57 The Power of Placebo and Ethical Considerations

19:39 The Importance of Movement and Posture

27:08 Understanding the Construction Worker's Physical Demands

28:31 The Importance of Load Management

29:58 The Cup Analogy for Capacity Building

31:24 Personal Anecdotes on Physical Training

33:06 Does Exercise Technique Matter?

43:11 Factors Influencing Pain Beyond Physical Activity

47:54 Conclusion and Resources

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#365 Brad Schoenfeld PhD - How To Build Muscle: Hypertrophy Masterclass May 20, 2025

Show notes

Brad Schoenfeld, PhD is among the worlds leading researchers in the field of muscle hypertrophy, a tenured professor, and author. Brad is measured and nuanced in his breakdown of popular muscle building beliefs and myths.

Brad joins me to share a researched backed breakdown of:

-Why we can build muscle with rep ranges outside the classic 8-12 reps.

-The benefits of training at different rep ranges.

-Are higher reps more fatiguing than low reps.

-Is fatigue really a serious issue in training.

-What the research really says about volume.

-The difference between effective and optimal for training volume.

-Are metallic stress and muscle damage relevant to muscle growth.

-How muscle memory works.

-Does lifting tempo matter.

-The frustrating things about muscle hypertrophy Brad sees popular and circulating in the industry.

-Plus much more.

01:05 Debunking Muscle Building Myths

01:40 Research Insights on Rep Ranges

03:29 Practical Implications of Training Loads

14:44 Volume and Muscle Hypertrophy

23:31 Mechanical Tension and Muscle Growth

25:25 Introduction to Muscle Hypertrophy Research

25:52 Mechanical Tension: The Primary Factor

26:16 Metabolic Stress and Muscle Damage

29:37 The Role of Satellite Cells

31:09 The Pump and Mechanical Tension

33:15 Misconceptions in Muscle Hypertrophy

34:24 Training Variables and Individual Differences

36:40 Eccentric Training and Muscle Damage

40:24 Gender Differences in Training Response

43:06 Genetic Ceiling and Muscle Memory

46:17 Aging and Muscle Maintenance

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#364 Joel Jamieson - The Optimal Balance of Strength Training and Cardio For Longevity May 15, 2025

Show notes

Joel Jamieson is a world leader on performance conditioning, heart rate variability, and energy systems.

Joel joins the podcast to educate you on:

-The optimal balance of strength and cardio.

-Is VO2 max trainable and how important is it for longevity.

-Can you do too much strength training to where it negative affects longevity.

-Where do we see diminishing returns on strength training.

-How does cardio reduce risk of major lifestyle disease like cardiovascular disease.

-Why Joel has shifted his focus from coaching elite MMA athletes to longevity science.

-Does how you do cardio and strength in relation to each other matter.

-How cardio enhances strength training.

-An introduction to heart rate variability and how it may help with your health and longevity(we have a deeper dive planned for a future episode).

-Strategies to promote parasympathetic nervous system activation.

-Why cardio needs to be more frequent than strength training.

-And much more.

01:00 The Impact of Overtraining on Longevity

03:41 Research Insights on Training Frequency and Longevity

05:59 Cardio and Strength Training for Optimal Health

08:01 The Role of Social Interaction and Lifestyle in Longevity

14:23 Cardiovascular Health and Disease Prevention

17:04 The Importance of Muscle Mass in Disease Survival

19:11 Personal Reflections and Shift to Longevity Focus

22:09 Holistic Lifestyle Interventions for Longevity

24:21 Introduction to Heart Rate Variability

25:15 Understanding the Parasympathetic Nervous System

25:46 Sympathetic Nervous System in Action

26:43 Impact of Stress on the Body

28:51 HRV and Measuring Stress

32:25 Balancing Exercise and Recovery

38:33 Adaptive Stimulus in Cardio and Strength Training

42:55 Upcoming Events and Resources

I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:

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#363 Aram Grigorian - How Fashion Magazines and Social Media Messed Up Your Body Image and Relationship with Food May 13, 2025

Show notes

Aram Grigorian is a dear friend and one of the most generous and selfless professionals in the industry.

Aram joins me to share his thoughts on:

-Why he thinks people would benefit from tracking their nutrition (there’s a lot of nuance here).

-Why people are often resistant to tracking.

-Self limiting beliefs.

-How fashion magazines, social media, and even your mom’s language and actions messed up your body image and relationship with food.

-Why creating time to cook is a major obstacle for many people.

-How to be empowering and empathic.

-Having tough conversations with aging parents about their lifestyle behaviours.

-And much more.

01:00 The Importance of Nutrition Tracking

04:48 Challenges and Misconceptions About Tracking

14:56 Practical Tips for Food Tracking

22:38 Changing Narratives and Overcoming Beliefs

27:48 Challenging Beliefs and Routines

28:56 The Disempowerment in the Industry

30:28 Empathetic Empowerment

31:34 Critique of Performative Empathy

32:07 Personal Stories and Parental Influence

34:39 The Impact of Diet Culture

36:10 Navigating Misinformation and Personal Responsibility

39:03 Coaching Women and Body Image

40:25 The Role of Strength Training

44:08 The Complexity of Individual Health

45:31 Empathy and Realistic Goals in Fitness

51:02 Concluding Thoughts and Future Plans

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#362 Jason Brown - How To Program Strength Training and Cardio For a Balanced and Healthy Life May 08, 2025

Show notes

Jason Brown is one of the industry’s leading authorities on programming for strength, cardiovascular health, and making it all fit optimally into a busy life.

Jason breaks down a masterclass in making strength and cardio work within your busy life so you don’t need to live in a gym 6 days a week and shares thoughts on:

-How much strength training and cardio you need.

-Why you probably don’t need more than 3 days in the gym.

-How zone 2 cardio helps with muscle growth.

-How people usually aren’t doing the right things for their health.

-Tactics to manage fatigue.

-Tactics for getting more steps.

-Why making a intentional effort matters in a convenient world.

-How to shift out of fight or flight mode.

-And much more.

01:04 Diving into Strength Training Frequency

05:02 Designing Programs for Busy Individuals

06:59 The Importance of Recovery and Stress Management

10:28 Incorporating Aerobic Training

16:28 Tracking Progress and Daily Activity

25:18 Effective Two-Day Workout Plans

29:52 Home Gym Strategies and Exercise Pairings

30:32 Challenges of Training in Commercial Gyms

30:52 Full Body Training Strategies

32:21 Online Training and Program Adaptations

34:36 The Importance of Zone Two Cardio

38:21 Social Media and Fitness Misinformation

43:20 Balancing Cardio and Strength Training

50:21 Final Thoughts and Resources

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#361 Andy Morgan - Spotting Fitness Charlatans/Tactical Nutrition Mastery May 06, 2025

Show notes

Andy Morgan is an experienced coach and the co-author of the Muscle and Strength Pyramids Books. Andy showed up researched and prepared to give you a lot of value. Andy joins the podcast to share his wisdom on:-How to spot fitness and nutrition charlatans.-Where do such charlatans originate from.-What’s going on when someone isn’t losing weight but claims they’re in a calorie deficit.-Why do people underestimate their calorie intake.-Why you shouldn’t add back the calories you burn during exercise.-How people can maintain muscle mass when cutting for fat loss.-How much protein can you absorb in one sitting.-Why he doesn’t endorse body fat testing methods or devices. -And much more.

00:47 Spotting Charlatans in Fitness and Nutrition

00:55 The Journey of Rip Body and Coaching

03:38 The Importance of Evidence-Based Fitness

05:57 Common Traits of Fitness Charlatans

17:31 The Naive Enthusiast, Opportunist, and Clout Chaser

24:06 Understanding Calorie Deficits and Weight Loss

29:51 Unrealistic Timelines and Weight Loss Expectations

30:27 Calorie Calculators and Movement

32:44 The Inaccuracy of Calorie Burn Calculations

35:05 Maintaining Muscle Mass During Fat Loss

46:27 Protein Intake and Distribution

52:57 The Problem with Body Fat Percentage Devices

59:01 Conclusion and Resources

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#360 Sean Hyson - How Fitness Media Has Changed and How Fitness Trends Get Recycled May 01, 2025

Show notes

Sean Hyson is a legendary fitness industry media insider having worked as editor in chief at Onnit and training director for Men’s Fitness and Muscle and Fitness magazines.Sean has had a birds eye view of the changing fitness media landscape and has seen all the popular trends and fad diets come and go only to return in a repackaged version. Sean also shares:-Thoughts on low carb and carnivore dieting.-Why some industry authorities struggle to change their beliefs with evidence.-Why some authorities are punished for shifting with changing evidence.-Why people gravitate to more extreme media messaging. -Why you only need a few workouts a week to make great progress. -Why Sean never gets tired of retelling basic proven concepts to the people who need it.-And bonus writing and content creation wisdom for the aspiring coach.-Plus much more

00:50 Evolution of Fitness Media

02:10 Navigating Fitness Influencers

06:43 Practical Training Advice

10:12 Fitness Trends and Misconceptions

15:49 Training Philosophy and Personal Evolution

26:33 Effective Rep Ranges and Training Techniques

29:07 The Evolution of Leg Training

29:32 The Benefits of Modern Exercise Machines

29:55 Training Strategies for Long-Term Progress

30:30 Understanding Rep Ranges and Failure

31:06 The Importance of Stability in Exercises

31:30 The Mental and Physical Benefits of Leaving Reps in the Tank

32:38 The Challenges of Writing About Fitness and Nutrition

33:40 Creating Engaging and Concise Content

41:08 The Rise of Extreme Diets

43:05 The Carnivore Diet: Benefits and Risks

50:14 The Importance of SEO in Fitness Writing

51:08 Networking and Creating Opportunities in the Fitness Industry

52:28 Conclusion and Final Thoughts

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#359 Dr. Pak Androulakis-Korakakis - Muscle Building: Evidence Vs Social Media Hype Apr 29, 2025

Show notes

Dr Pak Androulakis-Korakakis guests to talk about several popular muscle hypertrophy concepts and help sort the social media hype from the body of evidence, while dropping a lot of real world application and nuance into the discussion. This is a master class in navigating what matters for getting jacked.

Dr Pak shares:

-Why “strict” technique may not matter as much for muscle building.

-Nuance on the “high vs low volume” camps and narratives online.

-The nuance and problem with citing popular bodybuilders as anecdotes to support a training approach.

-Fatigue’s role in hypertrophy training.

-Does training frequency matter?

-Nuance on the free weights vs machines debate for hypertrophy.

-Are lengthened partials just hyper?

-And much more

01:04 Debunking Fitness Myths: Strict Technique vs. Cheat Reps

08:16 Training Volume and Muscle Growth

12:31 Low Volume Training: Myths and Realities

22:48 Genetics and Realistic Expectations in Fitness

26:28 Fatigue Management in Training

30:56 Effective Rep Ranges for Hypertrophy

31:07 The Debate on Heavy Lifting and Form

33:56 Training Frequency and Muscle Building

39:24 Free Weights vs. Machines

44:49 Stability in Machine Use for Muscle Growth

52:30 The Hype Around Lengthened Partials

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#358 Andy McCloy - All In With No Plan B Apr 24, 2025

Show notes

Andy McCloy is the owner of the successful gym - BCI Performance and Fitness in Huntsville Alabama, having trained athletes that have made the NFL and NBA. But Andy shares the story of humble and difficult origins and the choices along the way to change his life and that of his family.

Andy shares:

-The road from being a self proclaimed misfit to successful gym owner and having the time to devote to his family,

-What he means by having “No plan B”.

-Why “pain equals wisdom”.

-How insecurity led to overachieving.

-Why he’s biased toward action.

-What traits lead to successful athletes and success in life, and which traits are trainable.

-Why attitude, effort, and social life matter.

-And much more

01:22 Andy's Early Life and Challenges

06:15 Turning Point: Meeting the right people and Starting in Fitness

10:51 Moving to Alabama and Starting a Business

14:37 Building a Successful Gym and Personal Struggles

20:25 Mentorship and Community Impact

25:39 Balancing Family and Career

25:59 The Importance of Action Over Planning

27:16 Challenges in Business and Training

28:54 Qualities of Successful Athletes

29:17 The Role of Genetics and Parenting

32:04 Managing Social Life and Training

35:39 The Impact of Social Media on Business

38:20 Building a Business Before Social Media

42:18 Final Thoughts and Resources

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