REST: THE BREAKDOWN How much rest is best? In this module, we’ll tackle the ever-debated topic of rest periods and uncover what’s truly optimal for maximum gains in size and strength. Let’s dive in. The Myth of Short Rest Periods For years, weightlifting legends, fitness media, and self-proclaimed gurus have promoted the idea that short rest periods, along with chasing the biggest “pump” possible, are the keys to hypertrophy (muscle growth). While the pump feels amazing, let’s clear this up: the pump alone won’t grow big, strong muscles. If this were true, we could simply string together endless bodyweight supersets, achieve a massive pump, and end up shredded and jacked. But as we all know—or should know—this doesn’t work. Rest & Fatigue: A Logical Look From a practical perspective, shorter rest periods mean you’ll fatigue faster, leading to fewer reps and lower overall volume. Since total volume (sets x reps x load) is a major driver of hypertrophy, skimping on rest can hold you back. From a scientific standpoint, research consistently shows that longer rest periods—typically 3 to 5 minutes—are superior for building muscle and strength. Why? They allow better recovery between sets, enabling you to lift heavier, complete more reps, and accumulate higher total volume over time. Finding the Right Rest Period So, how much rest is too much? And what’s too little? It depends on: The type of exercise (compound vs. isolation). The load you’re using (heavier weights often require longer recovery). For example: Big lifts (e.g., squats, deadlifts): Rest 3–5 minutes for full recovery.

Compound movements (e.g., bench press, pull-ups): Rest around 2–3 minutes.

Isolation exercises (e.g., curls, lateral raises): Shorter rest periods of 1.5–2 minutes can work well.

Key Considerations

Keep it simple: rest until you’re ready to perform at your best for the next set. There’s no need to obsess over losing the pump or worry that chatting with a friend for an extra minute will ruin your gains. General Guidelines: Smaller muscle groups: 1.5–2 minutes. Larger compound lifts: 2.5–3 minutes. Full-body movements: up to 5 minutes. Conclusion Train hard, but train smarter. Prioritise recovery between sets to maximise your performance and results. Rest isn’t wasted time—it’s the foundation for sustainable progress. Coaching Enquires: https://calendly.com/fearlesstraining/30min?month=2024-10

Overview:
Choosing the right exercises is essential, but there’s no single movement that will instantly transform your physique. Instead, consistent, progressive training with the right exercises can build a strong, impressive body.

Strength Focus:
There’s a close link between strength and muscle size, making compound movements (e.g., squats, bench press, deadlifts) critical for strength goals. These exercises allow for greater volume over time and are foundational for developing muscle mass, as seen in powerlifters and strongmen.

Hypertrophy (Muscle Growth):
While isolation movements (e.g., triceps extensions, curls) have their place, they shouldn’t overshadow compound lifts that engage multiple muscle groups. Effective hypertrophy training relies on a balance between heavy, compound movements and targeted accessory work.

Volume Distribution:

• 50-75% Compound Lifts: Key movements like squats, bench press, and deadlifts should make up the majority of your workout.
• 25-50% Accessory Lifts: Supplement with isolation exercises like curls and leg extensions.
• Structure: Aim for 1-2 compound and 1-3 isolation exercises per muscle group for balanced growth.

Key Factors in Exercise Selection:

1. Specificity: Focus on specific movements to build strength for your sport or goals. Avoid changing programs too often, as consistency is crucial for progression.
2. Progression & Balance: Adjust volume and focus on lagging muscle groups to ensure symmetry and improve performance.
3. Biomechanics: Individual structural differences matter. If certain exercises don’t feel right, consider alternatives that better suit your build (e.g., high-bar vs. low-bar squats). A skilled coach can help identify suitable modifications.

Conclusion:
Prioritize simplicity and quality in your training. Stick to foundational, goal-aligned exercises, train smart, and avoid overcomplicating. This approach will lead to steady progress and a well-rounded physique.

Coaching:

https://calendly.com/fearlesstraining/30min?month=2024-10

Welcome back to the second episode of my "Natty to Enhanced" series, where I document my transition from being a natural athlete to an enhanced one. In this vlog, I dive into the key changes I've noticed so far, covering everything from dosage adjustments and blood work to common misconceptions around going enhanced. I also share some crucial recommendations and considerations I've learned along the way. Whether you're thinking of making the switch or just curious, this episode is packed with valuable insights from my personal journey. Make sure to watch and drop any questions in the comments! iMedical: https://imedical.com.au/order/blood-tests/sport-hormone-private-blood-tests Optimal Health: https://optimalhealthclinic.com.au Coaching: https://calendly.com/fearlesstraining/30min?month=2024-10

In this video I talk about the start of my journey going from Natural lifting to Enhanced and why I decided to go this route after so many years of training without any assistance.

Additionally I share my protocols, what Ive learned so far, and some important things to consider amongst many misconceptions about PED's.

I hope that it sheds some light and transparency on the topic to better help you understand and inform your thoughts and decisions. Stay tuned for more as my progress develops.

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Stuck in a workout rut? Struggling to find motivation? You're not alone! In today's video, we dive deep into overcoming gym plateaus, reigniting your motivation, and building a rock-solid routine to keep you consistent.

Plus, we'll share essential tips on how to prioritise yourself for ultimate success!

Don’t miss out on transforming your fitness journey - WATCH NOW and learn how to break free from those plateaus, stay motivated, and consistently put your well-being first!

👉 Smash that LIKE button, SUBSCRIBE for more empowering content, and TURN ON notifications to stay updated!

Fearless Training ROAR Knowledge Podcast Episode #129 🎙️📺🦁

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#FitnessMotivation #BreakPlateaus #ConsistentFitness #SelfPrioritization

#128 - My Bodybuilding Season B 2023 WRAP UP Online Coaching - Custom TRAINING & NUTRITION Programs: https://www.fearlesstrainingunited.com/ VIP COACHING: https://alexconnor.com.au/apply/ Coaching/Business Inquiries: [email protected] https://alexconnor.com.au/ Subscribe & Follow along for more: » Subscribe: https://bit.ly/FearlessChannel » Facebook: https://www.facebook.com/groups/227661021434383 » Instagram: https://instagram.com/Fearless_Training_ » ROAR Podcast: https://bit.ly/FTRoar

#127 - PROGRESSION - SOLO PODCAST PROGRESSION: THE BREAKDOWN

There are many forms when it comes to progression but the fact is that every single person focuses on progress via increasing weight on the bar. Now vitally to progress we must increase overall volume or total volume, over time to make the all important strength and size gains. However that is not always by adding weight to the bar. If this were the case we would all be lifting enormous numbers like deadlifting thousands of kg and curling hundreds. Clearly then, as you may have found out; its not possible to add weight to your exercises each week especially when your out of the beginner stages of lifting. We must have a smarter approach and train more intelligently to avoid injury and keep progressing. To do this, we must recognise progression for its entirety. It comes in many forms but without delving into every type and making this too long winded, these are the main key elements that fundamentally make up successful progressions.

WEIGHT

Yes we may as well start with the most obvious increasing weight over time on the bar indeed increases over all volume.

REPS

More reps of course is another great way of adding volume as the more reps you do the more volume you accumulate

SETS

Adding sets to your regime is another sure-fire way to increase total volume lifted especially when you can’t do more reps with a given weight/load.

FORM

Now the less obvious progressions most do not recognise as progression, increased quality in form from last week even with the same weight is progress as you are increasing skill acquisition.

REST

As time goes the ability to have less rest in between sets and still lift the same load if not more with as good form is progress in fitness of all your major energy systems.

RECOVERY

Managing recovery and increased recovery over time after each session and training block is a sign of progress as you now have the ability to recover from more volume, which is a progression in neuromuscular adaptations.

THE BOTTOM LINE

These elements are all forms of progression in their own right and should not be overlooked. When you can’t progress in weight it doesn’t mean you didn’t progress. If you are dedicated enough there will come a time when you reach an advanced level where you won’t always be able to add weight to the bar as frequently as you do now.At the end of the day your focus to making progress is via increasing total volume overtime. This is a concept I wish I understood properly when I first started training. Online Coaching - Custom TRAINING & NUTRITION Programs: https://www.fearlesstrainingunited.com/ VIP COACHING: https://alexconnor.com.au/apply/ Coaching/Business Inquiries: [email protected] https://alexconnor.com.au/ Subscribe & Follow along for more: » Subscribe: https://bit.ly/FearlessChannel » Facebook: https://www.facebook.com/groups/227661021434383 » Instagram: https://instagram.com/Fearless_Training_ » ROAR Podcast: https://bit.ly/FTRoar

BEN EFSTATHIS - Fearless Training ROAR Knowledge Podcast Episode #126 🎙️📺🦁 Ben is a seasoned marketer with over 8 years of experience with a passion for driving business growth and creating impactful brand experiences. Currently, heading up the Marketing Department at Euka Future Learning, where he leverages his expertise to develop innovative marketing strategies and foster lasting connections with customers.

In addition to his work at Euka Future Learning, Ben is also the founder and owner of KOROKIKO, a marketing agency that offers comprehensive services in marketing, web design, and branding.Ben's entrepreneurial spirit has driven him to venture into multiple businesses throughout his career. His hands-on experience as a business owner has further honed his marketing acumen, allowing him to understand the challenges faced by entrepreneurs and tailor his strategies accordingly.

Beyond his professional endeavours, he is an avid reader, a student of history. When he's not immersed in books or brainstorming marketing ideas, Ben enjoys indulging in his passion for gaming and/or drinking wine. Online Coaching - Custom TRAINING & NUTRITION Programs: https://www.fearlesstrainingunited.com/ VIP COACHING: https://alexconnor.com.au/apply/ Coaching/Business Inquiries: [email protected] https://alexconnor.com.au/ Subscribe & Follow along for more: » Subscribe: https://bit.ly/FearlessChannel » Facebook: https://www.facebook.com/groups/227661021434383 » Instagram: https://instagram.com/Fearless_Training_ » ROAR Podcast: https://bit.ly/FTRoar

ADHERENCE EXPLAINED

Adherence is what will make or break your total periodisation (training schedule over the long term).

For example. What most coaches do not comprehend is the importance of lifestyle factors contributing to long-term success. If you take a single mum for example with multiple kids to look after, training 6 times p/week for 2 hours each session, just isn’t going to work because she cannot adhere to it and bets in it will fall apart fast. Which not only demoralises her but creates frustration in all aspects. However give her a regime that she can adhere ttosuch as; 3 x p/week for 1 hour each session and not only can she make it work, but looks forward to her training. She can make it happen long term along with achieving the results she desires. All the while still being a single mum, doing what she must until she can perhaps free up more time depending on her training goals and lifestyle arrangements. At the end of the day adherence represents what actually works best in real life, not on paper.

VOLUME, INTENSITY, FREQUENCY: THE BREAKDOWN

Familiarise yourself with these elements, actually make them your best friends because these 3 things alone are responsible for how effective and potent your training is going to be. Before we go any further we must understand what they actually mean so let's start right here:

VOLUME

Relates to the amount of total tonnage (weight) you are lifting per training week/block. Volume load can be calculated as; Load x Reps x Sets

INTENSITY

Refers to how hard or how much effort you are applying retrospective to your 1RM

FREQUENCY

Organises volume and intensity. How you spread your training stress across the training week/block to optimise its effectivenessFamiliarise yourself with these elements, actually make them your best friends because these 3 things alone are responsible for how effective and potent your training is going to be.

DEEP DIVE

Familiarise yourself with these elements, actually make them your best friends because these 3 things alone are responsible for how effective and potent your training is going to be. Before we go any further we must understand what they actually mean so lets start right here: Now there’s no surprise then that each of theses elements all have a direct relationship with each other, are all equally as important and affect one another respectively. There is much to be said on each of these topics however to keep things simple and concise let me give you the meat and potatoes of what you need to know.When it comes to volume do enough to progress, sometimes less is more 40-70 Reps per muscle group p/session. Make sure you can recover from each session and balance fatigue to ensure adherence continual progressions.In terms of intensity utilise percentages of your 1RM (1 rep max) to gage the load being lifted, don’t go training till failure on big compound movements as it will increase too much neurological stress too often, prevent skill acquisition and overall ability to progress. For Powerlifting athletes 2/3 of volume in 1-6RM ranges and for Physique athletes 2/3 of volume done in the 6-12RM rages.

And last but certainly not least frequency, the more often you practice something the better you become at it to a degree for example, a language. But training is a little more fatiguing than learning a language physiologically hence managing recovery is vital to avoid over reaching or as you may know it “over training”. Training every muscle group at least 2-3 times p/week will do the job. There goes your bro split.

#124 - SUPPLEMENTS - SOLO PODCAST

It's SOLO podcast time. Today we talk about SUPPLEMENTS and how they correlate to your physique goal success in the realms of training and nutrition with real takeaways you can start applying now. If this sounds like something your interested in, please share and enjoy! 🙏🏽 SUPPLEMENTS: THE BREAKDOWN

I’m going to change the way you think and use supplements. Firstly, I think its important (as I say to all my clients) to understand the definition of what a supplement actually is; A thing that is added to something else to enhance, improve and complete it. Or in a more nutrition specific context. A substance that is added to optimise and enhance the whole whilst filling any gaps/deficiencies that cannot be met via food.

THE MAGIC PILL 

Somewhere along the way they have become much more, apparently they are magic, they are a must if you want to gain slabs of lean muscle and loose fat like its going out of fashion. Let me tell you now, anyone or any company who claims that supplements do such things, are either trying to trick you out of your own money or are highly uneducated. Money has made people greedy and corrupted the earth; supplements are just another example of this.

SUPPLEMENT CHOICES

However there are supplements that are worth taking, scientifically proven and a worthy investment if you are: 

Adhere/understand basic training and nutrition protocols 

Consuming sufficient amounts of macros and micronutrients in accordance to your goals via food

Have a severe deficiency in said nutrients 

Looking to maximise performance and are at an advanced level

These are some of my recommendations (that have been proven by legitimate scientific research) for supplementation to give you that extra percentage of performance and fill any gaps that cannot be met by food for strength-based athletes. 

Protein Powders/Blends 

Creatine Monohydrate 

Branch Chain Amino Acids 

Essential Fatty Acids 

Beta Alanine 

Caffeine 

Vitamin D 

Now this list is not the most comprehensive and you certainly don’t need all of them, in fact the truth is to achieve your body composition goals you don’t need any of them, they are not essential. However they may help you perform/recover more optimally, and help out in the way of convenience, they are a luxury. 

THE BOTTOM LINE

There you have it, the truth about supplements in a summed up format, but more importantly the order and priority of nutrition implementation with specifically what matters the most too what matters the least. This should now give you confidence going forward to pursue your health and fitness goals with clarity and piece of mind.I hope, in fact, I’m sure you found all of this helpful so far, but I'll never know for sure if I don’t get any feedback. So when you're digging into your ice cream, still losing body fat, and walking out of the supplement store with more cash in your pocket, spare a thought for me. Shoot me an email and share your success with others (in the group etc.) of how this knowledge has helped you. I love to hear about people’s success and overcoming their fears and limitations to better help and inspire others to achieve their health and fitness goals too.

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NUTRIENT TIMING - Fearless Training ROAR Knowledge Podcast Episode #123 🎙️📺🦁 It's SOLO podcast time. Today we talk about Nutrient Timing and how that correlates to your physique goal success in the realms of training and nutrition with real takeaways you can start applying now. If this sounds like something your interested in, please share and enjoy! 🙏🏽 NUTRIENT TIMING: THE BREAKDOWN

Meal Timing and Frequency isn’t what you think it is…You know how many calories you require. You know how much protein, fats, carbs and fibre you need. And you know the foods to eat to stay sane, healthy and congruent to your goals. Now, when do you eat them, and is there a best time.

PERI WORKOUT NUTRITION (PRE, DURING & POST WORKOUT)

There is no magic; I repeat no magic time to ingest food that will make you look like a Greek god or goddess overnight. However, if there is a more important time to consume nutrients its pre and post workout. It’s a good idea for pre and post workout nutrition, to be ingesting some form of fuel in the way of protein and carbohydrate predominantly.

Some recommendations and guidelines are as follows: 20 – 40g of protein with some form of carbohydrates 40 – 80g

This is mainly to aid feeding the muscles with the adequate nutrients so they can perform and recover optimally. For the rest of the time you can distribute you calories and meals, as you desire although I do recommend at least 3-4 protein feedings per day at a minimum, as spreading your meals can aid in better focus and adherence without getting overly hungry. However you now know that calories in vs. out are king so if you only eat 2 meals one day, then 8 meals the next its fine as the defining factor will be energy in vs. out because 2000 calories is still the same weather its split into the 2 meals or the 8. It is not necessary for most gym goers to consume something during their workout unless your sessions are extremely long and intense in which case you maybe partaking in a different sport/training, be a very advanced athlete or even overtraining. If you were to consume something during your workout you want to ingest something that is fast and easy digesting on the stomach, because if you try to consume a meal or something substantial your body will not perform optimally as its primary task changes from exercise to digestion. The best nutrient would be some form of carbohydrates in liquid form like: glucose gel, sugary drinks (Gatorade, Powerade or energy drinks, for example). But be careful of the amount of stimulants you are consuming if you are sensitive to them.

THE BOTTOM LINE

Eating every few hours does not speed up the metabolism (Metabolic Rate) this is a myth that stems from the misinterpretation that bodybuilders eat every few hours to increase there metabolism or to gain more muscle, where really they consume (require) that much food to maintain grow that its more practical to split there meals up into smaller regular feedings, rather than huge feasts. It is true though that eating more regular and keeping the body fuelled will increase adherence to your nutrition and body composition goals whilst being more optimal for protein synthesis and sustaining energy levels especially when in a deficit (cutting phase). Meal timing is only as important and relative to the factors we have covered prior. #solopodcast #energybalance #behavior #adherence #lifestyle#habits#training#nutrition Online Coaching - Custom TRAINING & NUTRITION Programs: https://www.fearlesstrainingunited.com/ VIP COACHING: https://alexconnor.com.au/apply/ Coaching/Business Inquiries: [email protected] https://alexconnor.com.au/ Subscribe & Follow along for more: » Subscribe: https://bit.ly/FearlessChannel » Facebook: https://www.facebook.com/groups/227661021434383 » Instagram: https://instagram.com/Fearless_Training_ » ROAR Podcast: https://bit.ly/FTRoar