Wise Lifting with Luke Tulloch
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Wise Lifting with Luke Tulloch
Fitness industry myth busting, research review, and tips for personal trainers and serious lifters.
സമീപകാല എപ്പിസോഡുകൾ
98 എപ്പിസോഡുകൾ
How much do you need to eat to grow muscle?
A calorie surplus is probably a good idea if you want to max out your muscle growth. But how much do you need?
Most people miscalculate their ca...
What most lifters don't know about training volume
Volume is still the most polarising topic in the muscle growth world.
The problem is the confidence with which each side makes their arguments.<...
Beyond macros - fibre
I explore why dietary fibre is the crucial next step after you've dialed in your protein, carbs, and fats.
Many people track their fibre intake,...
NEAT - The missing piece
Why non-exercise activity matters more for your health and physique than you think - possibly even more than training.
How Many Sets Does It Really Take to Grow?
You’ve probably heard: “Just 4-6 hard sets per muscle per week is enough.”
It’s a good start, but it’s only half the story.
New 202...
How to shorten your workouts by 40% without losing effectiveness
This episode details several methods I use in my programs to make them as time effective as possible - without compromising on gains.
I forgot someone
This one’s a bit more personal. I was ticking all the boxes-training, business, family, life- but still feeling flat. Then I realised I’d forgotten so...
Exercise Selection: Most Important Factor or Overrated?
I tackle the critical role of exercise selection in program design. Explore specificity for powerlifting vs. physique, the real value of variety, and...
Injured? Don't make these mistakes
Did you know that pain doesn't always mean damage? Or that your brain plays a huge role in how much you hurt? In this thought-provoking episode, I exp...
What you need to know about sleep
Unlock better health, fitness, and mental clarity by mastering your sleep. This episode goes beyond the basics, explaining why sleep duration matters...
Are you making these common tracking mistakes?
Weighing your food and tracking your macros are not mandatory for healthy eating, but I consider it a skill every adult should learn.
Unfortunat...
Should you really bias the lengthened range?
What's an adequate length to maximise muscle growth?
Is ROM arbitrary?
What's the potential role for partials?
Does the resistance p...
Training frequency nuances that no one talks about
What's the best training split?
How often should you train a muscle group?
Is the best training frequency different for strength, muscle g...
Research versus practical experience
I discuss the strengths and limitations of research - and practical experience. How do you know if a study is actually any good? When should you rely...
Game-changing moments in my fitness journey
Learning to cook, budgeting, being a Charles Poliquin fanboy, calisthenics training, travelling (and more)...these things all changed the course of my...
Indicators of a good workout
How do you know you did enough (or too much) in a workout?
Muscle soreness? The pump? Sensation? Performance? Subjective recovery?
Instagr...
The wrong way to set goals
Most goal-setting approaches focus on the wrong things, which is why it's so common to lose the initial momentum and excitement of goal setting so qui...
Reacting to Milo's quad tier list
I give my thoughts on Milo Wolf's quad exercise tier list.
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Customize Your Training Frequency
How often should you train a muscle group? It's a question that leads into the most important aspect of program design.
Thanks for...
How rest between sets affects muscle growth
Thanks for listening. When you're ready, here are three ways I can help you:
1. You can DM me on IG. Here's the link.
2. Get free...
How to understand research
In today’s world, we have more accumulated knowledge available to us as individuals than entire generations did not so long ago. It’s great to have th...
Choosing the right exercise
How does your brain choose which muscle to use during an exercise?
The nervous system ‘matches’ the areas of the muscle with the best leverage t...
How to Recomp
The holy grail. Lose fat, build muscle at the same time.
Recomping is hard, but possible. The biological processes that gro...
How do you know when to change exercises?
Exercise selection is a rabbit hole. And once you've found your 'perfect' program - how and when do you change it? It's all about finding balance betw...
Recomping, EAAs, calisthenics and more
I have a new instagram account: @coachluketulloch
I've been answering questions on my stories and thought I'd do a podcast to go a little more i...
Progressive overload
Forget everything else for a second. This is the one thing you MUST do if you want long term muscle growth.
Progressive ove...
Should you train to failure?
As we approach muscular failure, muscle fibre recruitment goes up. This stimulates the motor units that contain the majority of the large, highly-resp...
Confusing fitness terms
One of my biggest frustrations with the fitness industry is confusing terms. Often there is a mix-up with technical definitions and colloquial use of...
Dealing with pain and injuries
I challenge some conventional wisdom around injuries and touch on the biopsychosocial model of pain. There's a lot we can do to manage pain that doesn...
Exercise selection and writing your own program
Here's the link to the form.
My instagram
My website
Training volume, self-efficacy, signals for muscle growth, circadian rhythm...
Answering more questions in this episode.
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Training volume: why 10-20 sets per week isn't a perfect individual recommendation.
Cir...
How to set better goals
In this episode I talk about:
3 critical aspects of a habit
Willpower and self-efficacy
Benefits and drawbacks of habits
Types...
Listener Q&A - pre/post workout meals, minimising fat gain when bulking, what fat sources to eat...
Welcome to another listener Q&A. You can submit your questions at the Google form here.
If someone prefers to eat more carbohydrates in his/her...
Got a question for me? Check the description of this episode.
Ask your question at the link below and I'll record an episode answering them this week.
https://forms.gle/bN8WyQHH4QYogZjR9
Clearing Up Training Fatigue
Most people have no clue what actually causes training fatigue.
But it's important. It's a huge part of the training equation. If we can better...
Austin Current - Science of Strength Training: educate, don't belittle
Austin's back and he's got a new book coming out! We talk about the process of writing the book - how it forced Austin to delay gratification, to chal...