Just noticed I past the 2000 day mark on Myfitnesspal , so I figured I'd share some key insights, lessons and patterns I noticed throughout the years.

There is an IGTV episode on my profile, if you want a video version.

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

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http://themuscleengineer.podbean.com/

 

In episode 36 of The Muscle Engineer Podcast I am joined by Nick Gloff, who is one of the rare people who are strong, have fantastic execution AND are well educated.

Topics discussed with time stamps:

6:25 Nick’s background and training history

16:36 How to balance striving for perfect execution vs actually progressing in loads

29:32 Momentum - how much is acceptable and when is it too much, with barbell rows and dumbbell lateral raises used as examples

42:26 Alignment and how to reduce joint stress on certain exercises (e.g. skullcrushers)

55:40 Pain when doing certain exercises and picking exercises for you

1:05:24 Warming up and using drills to fix your “mobility issues”

1:12:32 Chasing “optimality” and overthinking everything while not taking care of the really important stuff

1:20:33 My closing thoughts on the episode

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

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You can find Nick at:

https://www.instagram.com/nickgloff

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 35 of The Muscle Engineer Podcast I am once again joined by Greg Nuckols for the second part of our conversation. If you missed episode 33, make sure to listen to that first.

Topics discussed with time stamps:

1:23 The power of belief - false “steroid” studies and mental limitations

15:40 One weird trick to overcome a mental limitation in a certain lift

21:16 The impact of the environment you train in has on your results and what can you do about it

33:22 Implementable stuff vs learning things for the sake of learning

42:24 My top lessons from this episode

You can find Greg at:

https://www.strongerbyscience.com/

https://www.strongerbyscience.com/mass/

https://www.sbspod.com/

https://www.instagram.com/gregnuckols

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

 

In episode 34 of The Muscle Engineer Podcast we continue episode 32 with the final part of this long conversation with Lyle McDonald. This is all about one of women’s biggest nightmares – cellulite.

Topics discussed with time stamps:

1:41 Cellulite basics – what is it and what causes it?

10:20 Cellulite treatments – do they work or not?

25:35 Could bigger glute muscles help with the visual aspect of it?

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 33 of The Muscle Engineer Podcast I am joined by one of the nicest – and smartest – guys in our industry, Greg Nuckols.

Greg has over a decade of experience under the bar and a B.S. in exercise and sports science. He is currently enrolled in the exercise science M.A. program at the University of North Carolina at Chapel Hill. He’s held three all-time world records in powerlifting in the 220lb and 242lb classes. Greg is also one-third of Monthly Applications in Strength Sport (MASS), a monthly research review he runs with Eric Helms and Mike Zourdos and is the main writer at StrongerByScience.com, a website dedicated to providing you with practical, evidence-based information and resources to help you get strong, jacked, and sexy.

Topics discussed with time stamps:

3:35 Greg’s first day in the gym  -how much did he bench and other stories from his younger years

18:40 The influence of the environment you grow up in on your baseline strength level and the propensity for heavy lifting

27:45 Why are some people just baseline stronger than others?

43:40 The inability for people to accept that some are just more “gifted” when it comes to lifting weights

59:45 Instagram and balancing accurate information vs fishing attention for likes

1:05:18 The impact of structure (anthropometry) on lifts

1:21:30 Key ideas of this episode

You can find Greg at:

https://www.strongerbyscience.com/

https://www.strongerbyscience.com/mass/

https://www.sbspod.com/

https://www.instagram.com/gregnuckols

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 32 of The Muscle Engineer Podcast we continue episode 30 and pick up where we left off with Lyle McDonald. In this episode we discuss the “energy out” component of energy balance and contrast James Levine’s N.E.AT. model with Herman Pontzer’s Constrained Total Energy Expenditure model.

Topics discussed with time stamps:

1:25 The components of energy expenditure and how James Levin’s N.E.A.T. fits in

32:55 Herman Pontzer’s Constrained Total Energy Expenditure model

53:34 My top take-aways from this episode

Resources and further reading:

https://www.ncbi.nlm.nih.gov/pubmed/15102614

https://www.mayoclinicproceedings.org/article/S0025-6196(15)00123-8/abstract

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 31 of The Muscle Engineer Podcast I welcome back Adam Tzur for the third part of our deep-dive into ketogenic dieting.

Topics discussed with time stamps:

02:51 Does a ketogenic diet reduce hunger more than a “regular” diet and if so, why?

11:46 How hard is it to stick to a keto diet? (no pun intended lol )

18:13 Is it harder to adhere to a ketogenic diet compared to any “named” / controlled diet?

22:50 How to transition away from a ketogenic diet to a more “balanced” diet long term?

28:40 The value of having a community to support your goals

33:28 The value of personalized nutrition – or at least the illusion of it

36:13 A discussion about internal drive and sacrificing short term pleasure for long term meaningful goals

45:24 Notable aspects unique to a ketogenic diet?

50:12 Side effects of the ketogenic diets

59:30 My top take-aways from the episode

Resources and further reading:

https://sci-fit.net/ketogenic-diet-hunger-suppression/

https://sci-fit.net/adhere-ketogenic-diet/

https://youtu.be/vA3QavPp1Ho

You can find Adam at:

https://sci-fit.net/

https://www.facebook.com/TheSCIFIT/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 30 of The Muscle Engineer Podcast I welcome back the one and only Lyle McDonald to discuss how his thought process around refeeds and diet breaks has evolved since the  publication of the original “ Guide to Flexible Dieting “ , 15 years ago.

Topics discussed with time stamps:

03:08 Refeeds and diet breaks – are they necessary and / or superior to a strict diet phase?

20:10 Dieting as a learning experience

25:05 Different refeeding strategies and the value of each

37:15 The role of a full diet break

42:50 The role of maintenance phases

48:55 My top take-aways from this week’s episode

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 29 of The Muscle Engineer Podcast I welcome back my unofficial very first guest for a re-recording of our initial episode that had some audio issues, and this second take turned out much better than the first one.

Topics discussed with time stamps:

2:44 Paddy’s background and how his mindset around exercise selection has evolved throughout the years

16:00 What makes an exercise an effective option for muscle growth?

47:46 The need to lift with “full range of motion” and the distinction between active vs passive range of motion

1:05:18 How can someone improve their active range of motion for a given muscle?

1:12:33 Resistance profiles and how can we improve them?

1:19:06 “Adaptive resistance” and how often should you change exercises?

1:28:48 Why an exercise can be a great choice in the future, even if it isn’t right now

1:30:42 Paddy’s definition of success

1:31:50 My top take-aways from this episode

Resources and further reading:

You can find Paddy at:

https://www.instagram.com/therealpaddyfarrell/

https://triagemethod.com/

https://www.facebook.com/triagemethod/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 28 of The Muscle Engineer Podcast I am once again joined by dr. Mike Israetel and I also welcome back fellow podcaster Ábel Csabai for a follow-up to episode 26 (which I’d recommend listening to first).

In this one we stay on the topic of performance enhancing drugs but take a much more practical route.

Topics discussed with time stamps:

3:10 What to expect from taking an initial dose of PED’s (~300 mg of test per week for example)?

13:43 What should a proper “first cycle” look like?

25:50 How can you tell you have a legit PED vs a counterfeit one?

38:36 What are the most common side effects of PED use?

43:22 What kind of gainzzz can be achieved via PED use that can be maintained after coming off?

47:08 Mike’s thoughts on “fat burners” (clen most commonly) and Dianabol use

53:42 Why are professional bodybuilders eating the same meals over and over again and not allowing themselves more flexibility?

59:20 Copying what someone else is doing vs relying on principles

1:04:12 A discussion about what’s achievable naturally with some notable examples

1:15:43 Why do people take PED’s even when they are not competing?

1:26:36 My closing thoughts about the episode

I’m available for online coaching and consultations, please send enquiries to:

andreiszotak@gmail.com

You can find Mike at:

https://www.facebook.com/michael.israetel

https://www.instagram.com/rpdrmike

https://renaissanceperiodization.com/

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 27 of The Muscle Engineer Podcast I welcome back Adam Tzur for the second part of our deep-dive into ketogenic dieting.

Topics discussed with time stamps:

3:10 Energy balance fundamentals and ways the ketogenic diet can or cannot circumvent them

12:06 What does it mean to become “fat adapted”, how long does it take and it’s impact on fuel utilization

24:45 Does being “fat adapted” have a preferential effect on fat loss, when compared to a higher carb diet?

32:55 How does a ketogenic diet impact high volume resistance training performance and muscle retention during a fat loss phase?

41:41 What are the scenarios where a ketogenic diet would be advisable?

44:24 How should a well formulated ketogenic diet look like?

47:38 Adam’s thoughts on the carnivore diet and a discussion about short term vs long term utility of diets in general

1:00:56 My top 3 take-aways from this episode

Resources and further reading:

https://www.gastrojournal.org/article/S0016-5085(17)30152-X/fulltext

https://sci-fit.net/ketogenic-diet-fat-muscle-performance/

https://sci-fit.net/keto-flush/

https://www.facebook.com/vincent.sparagna/posts/1737011396401079

You can find Adam at:

https://sci-fit.net/

https://www.facebook.com/TheSCIFIT/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 26 of The Muscle Engineer Podcast I’m joined by dr. Mike Israetel for a conversation about performance enhancing drugs and various circumstances where their usage may or may not be appropriate.

Topics discussed with time stamps:

4:30 Basic overview of what performance enhancing drugs (PED’s) are

9:06 Mike’s thoughts on teenagers taking PED’s within a couple weeks or months of training

22:45 A discussion about trying to impress women by taking PED’s and the type of physique that is appealing to most women

30:24 Mike’s thoughts on people being frustrated with not seeing results after 1-3 years of training because they don’t know how to train and eat properly and taking gear as a “shortcut” to achieve a physique perfectly achievably naturally

44:40 Young “trainers” using PED’s and using their physique as a justification that they know what they are doing and a general discussion about what to look for when you’re looking for a coach

54:07 Impostor syndrome and the value of taking care of your own physique as a coach

58:39 Unethical practices some trainers do

1:00:57 Coaches who work with enhanced posting their results and insinuating that other coaches who don’t produce similar results are doing something wrong

1:09:40 My main take-aways from the episode

The Iron Culture podcast episode Mike was on:

https://youtu.be/sgnLDVlfnzU

If you are interested in being coached by me, email me:

andreiszotak@gmail.com

You can find Mike at:

https://www.facebook.com/michael.israetel

https://www.instagram.com/rpdrmike

https://renaissanceperiodization.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com

In episode 25 of The Muscle Engineer Podcast I’m joined by Adam Tzur of the Sci-Fit website for the first part of many episodes where we will take a deep look at various aspects of a ketogenic diet.

Topics discussed with time stamps:

3:10 Adam’s background, what made him start this series and how the data collection went

11:12 What is ketosis, how it differs how ketoacidosis and how is it typically measured

19:20 What should the macronutrients ratio be in a properly set up ketogenic diet and how does activity levels influence them?

23:21 Does a high protein diet “kick people out” of ketosis?

29:50 Missing the forest for the trees when following a ketogenic diet (eating “empty calorie” high fat foods, chasing ketone levels etc)

35:07 The most common conflicts of interest when it comes to studies examining ketogenic diets and supplements

50:00 How to determine if a study is actually trustworthy or if it’s been influenced by bias?

Resources mentioned:

https://sci-fit.net/carbs-protein-ketosis-research/

https://sci-fit.net/investigation-keto-scientists-companies/

https://www.lowcarbconversations.com/?p=4154

http://www.closenutrition.com/?p=670

You can find Adam at:

https://sci-fit.net/

 https://www.facebook.com/TheSCIFIT/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

In episode 24 of The Muscle Engineer Podcast I’m joined once again by Ábel Csabai of The Sustainable Self Development Center to discuss commonly seen nutrition practices that are more or less necessary and  / or productive.

Topics discussed with time stamps:

5:26 The biggest reason for confusion - focusing on methods and not understanding the principles

14:53 Lack of knowledge and experience and not having empathy for others

21:20 Things that are absolutely necessary - calorie deficit, sufficient protein, sufficient micronutrients

24:03 Things that are not necessary but are probably helpful - having carbs + EAA intra-workout, drinking a protein shake after a workout, having casein / slow absorbing protein before bed, weighing yourself on a scale every day, avoiding alcohol completely etc

28:12 Things that are possibly helpful but likely not necessary - eating “clean foods only” and avoiding “processed” foods, eating the same foods and meals over and over again - eating “bland” foods even when trying to gain muscle, avoiding diet drinks and anything that’s “sweet”, eating every 2-3 hours etc

38:08 The necessity of tracking your macros

45:42 Being more laid back due to being more educated and seeing the big picture

47:34 The difference between doing something because you want to and doing it because you think you have to

54:22 People trying to suffer for the sake of suffering and avoiding anything sweet or anything that tastes good

58:42 Things that are unlikely to be helpful and are probably harmful - bulletproof coffee, “juicing” for detoxing, stupid diets (snake diet and co. ), injecting various substances into your body (snake venom, pee and so on)

1:04:04 You are NOT fragile  - stop being so afraid of and stop trying to identify things that are “wrong” with you

1:14:45 Stay open minded and assume that someone with more experience than you knows something you don’t

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Episodul 23 a podcastului marchează prima mea aparență ca invitat în limba română, în episodul 2 a podcastului The Fit Podcast, cu Răzvan Delibașa.

Time stamps:

5:47 Cum am ajuns să colaborez cu Mike Israetel?

7:56 Care sunt cele mai mari provocări și obstacole ale clienților mei pentru a-și atinge obiectivele?

11:07 Din punct de vedere al antrenamentului, care e abordarea mea pas cu pas cu clienții?

14:58 Tipare de mișcare vs exerciții specifice

19:34 Compromisul între varietate și progres măsurabil

23:43 Ce înseamnă specificitatea?

26:23 Din punct de vedere al nutriției, care sunt recomandările mele pentru un client nou?

29:45 Proteine la fiecare masă

35:27 Fructele ca și gustare

37:10 Rezerve de proteine vs rezerve de carbohidrați și grăsimi

39:04 Practicalitatea când vine vorba de porțiile de proteine pe parcursul zilei

41:02 La ce trebuie să fie atenți oamenii când își aleg un antrenor personal?

Întrebări sau sugestii pe mail:

andreiszotak@gmail.com

Mă puteți găsi pe următoarele canale de social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

The Fit Podcast:

https://www.youtube.com/channel/UCShG3WrXVNaa1hWSmOeSm-g/

Pe Răzvan îl găsiți pe:

https://thefitbaker.ro

https://www.facebook.com/thefitbaker.ro

https://www.instagram.com/thefitbaker.ro

In episode 22 of The Muscle Engineer Podcast I finally bring on board one of the pioneers of the evidence based fitness community, the man who needs no introduction, Lyle McDonald.

Topics discussed with time stamps:

3:39 A discussion about The DIETFITS trial by Gardner et al. 2018 and low carbs vs low fat diets in general

33:51 Menstrual cycle 101 and the impact of different phases on bodyweight and hunger levels

41:55 Setting up a female’s fat loss diet - determining energy needs

45:02 Determining macronutrient intakes – protein overfeeding and body recomposition

54:26 Determining fat and carbohydrate requirements and manipulating them based on training or rest days

1:07:04 Individualization and fitting the diet to the person and not the other way around

1:17:50 Manipulating macronutrients to match different phases of the menstrual cycle

1:26:53 The main take-away of the episode

Further reading:

https://jamanetwork.com/journals/jama/fullarticle/2673150

You can find Lyle at:

https://bodyrecomposition.com/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Episode 21 of The Muscle Engineer Podcast is part two of my conversation with Marty Kendall and Vincent Sparagna, where we dissect the topic of satiety.

Topics discussed with time stamps:

1:15 What is satiety and why is it important?

6:50 Lessons learned from almost half a million days of MyFitnessPal data

10:33 Vincent’s pedantic critique of Marty’s definition of satiety (lol)

16:44 The limitations of using self-inputted MyFitnessPal data

25:16 Protein’s effects on satiety

46:01 How long does it take to develop a nutrient deficiency and should we eat seasonally?

51:33 My top 3 take-aways from the episode

Further reading:
https://optimisingnutrition.com/2018/10/09/calculating-satiety/

https://optimisingnutrition.com/2018/05/17/how-much-protein-do-you-need-to-optimise-satiety/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Marty at:

https://optimisingnutrition.com/

https://www.facebook.com/optimisingnutrition/

https://www.facebook.com/groups/optimisingnutrition/

You can find Vincent at:

http://scienceandiron.net/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Episode 20 of The Muscle Engineer Podcast is an in-depth dive into the topic of nutrient density with Marty Kendall and Vincent Sparagna.

Topics addressed with time stamps:

3:05 Marty’s intro and the Janury challenge he has put out

17:00 What is nutrient density and why is it important?

21:18 Potential issues with the nutrient density ranking

25:03 Why do some foods many consider nutrient dense (such as nuts, avocado, dairy) rank lower in Marty’s nutrient density scale?

29:21 The importance of keeping calories in mind even when focusing on nutrients

36:43 The highest ROI food sources when it comes to nutrient density

41:45 How does bioavailability influence the nutrient density of common foods?

45:48 The benefits and cons of a carnivore diet

57:15 The nutrients that are hardest to get in and might be worth supplementing with

1:02:16 Nutrient requirements for someone that is physically active vs sedentary

1:04:55 My top 3 take-aways from the episode

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Marty at:

https://optimisingnutrition.com/

https://www.facebook.com/optimisingnutrition/

https://www.facebook.com/groups/optimisingnutrition/

You can find Vincent at:

http://scienceandiron.net/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

Episode 19 of The Muscle Engineer Podcast is a roundtable discussion dissecting the topic of deloading, which was originally released as episode 99 of Abel Csabai’s Sustainable Self Development podcast.

In this episode Abel, Vincent Sparagna and myself pretty much beat to death deloading in an episode that’s – in my obviously biased opinion – the most in-depth yet practical discussion on the matter.

Topics addressed with time stamps:

5:24 – What is deloading and what’s the purpose behind it?

9:54 –  Are deloads necessary or could you get away with not taking them?

12:20 – Is there a need to pre-schedule deloads?

20:36 – “Reactive” deloads; pros and cons

36:00 – The psychological impact of deloads

44:28 – Building up volume over the weeks up to your MRV, overreaching and then deloading

53:38 – Issues with purposeful overreaching and hitting your MRV

1:01:06 – How each of us likes to use deloads in practice

1:13:22 – Cardio during deloads

1:15:53 – How should you manipulate your food intake during a deload?

1:20:30 – The summary of what we discussed and my practical suggestions  / take-aways

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

 

Episode 18 of The Muscle Engineer Podcast marks my first appearance as a podcast guest, having been featured on episode 98 of Abel Csabai’s Sustainable Self Development podcast, where we discussed progressive overload and different methods of progressing your training.

Topics discussed with time stamps:

2:41 My background

8:35 – What should we know about progressive overload

14:41 – The advantages and disadvantages of progressing in weight

21:48 – What to do when you can’t keep adding weight

25:17 – Progressing by adding reps

39:28 – The utility of down-sets (dropping the weight in subsequent sets)

42:34 – Adding sets over weeks (progressing in volume)

49:16 – Issues with adding sets

57:35 – My final recommendations for easy and practical progression

1:01:35 – Where can you find more about me?

1:03:50 My top 3 take-aways from this episode

If you want to apply for coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://soundcloud.com/abelcsabai

https://www.instagram.com/susdvc_abel/

https://www.facebook.com/sustainableselfdevelopment/

Get all the previous podcast episodes:

http://themuscleengineer.podbean.com/

 

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