Top Deck Muscle

Imagine being able to sit down with your 18-year-old self for one hour.What advice would you give?In this episode, we share the biggest lessons, regrets, mistakes, and mindset shifts from nearly four decades in the fitness industry.These are the conversations we wish someone had with us when we first walked into a gym.If you're looking to build more than just muscle, and avoid years of unnecessary mistakes, this episode is for you!Don't forget to like and subscribe, and share with someone who you think may benefit from hearing this!

We have more gyms, coaches, apps, podcasts, YouTube channels, meal plans, training programs, and fitness information available than ever before. So why are so many people still struggling to achieve the results they want?In this episode, we explore what we believe is one of the biggest issues in modern fitness:It's no longer an information problem.It's an implementation problem.We discuss why so many people get stuck consuming content instead of taking action, the dangers of information overload, and why chasing the perfect plan often becomes a form of procrastination.We also cover:• Why knowledge alone doesn't create results• How social media can leave people feeling more confused than ever• The difference between learning and implementing• How to simplify your training and nutrition• Practical ways to finally start building momentum and break through your current plateaus If you've ever felt overwhelmed by conflicting advice, frustrated by a lack of progress, or stuck in a cycle of starting over, this episode is for you!

Most people think getting lean means giving up their favourite foods, living on chicken and broccoli, and avoiding takeaway forever. Chris William, better known as "The Calorie Guy" , has built a massive following by challenging that belief.In this episode, we dive deep into the truth about calories, fat loss, flexible dieting, food guilt, and why so many people struggle to maintain results long term.We unpack why most diets fail, the biggest mistakes people make when trying to lose weight, and how understanding energy balance can completely change the way you approach nutrition.We also discuss:• Can you actually eat KFC, McDonald's and takeaway while losing fat?• Why food isn't "good" or "bad"• The psychology behind cravings and binge eating• Why restrictive diets often backfire• Macro tracking and whether it's right for everyone• The easiest way to create sustainable fat loss• Why most people overcomplicate nutrition• How technology and AI are changing calorie tracking foreverWhether you're trying to lose a few kilos, improve your relationship with food, or simply cut through the noise of the fitness industry, this episode will help you focus on what actually matters!

If you’ve ever said....“I know what to do… I just don’t have the time.”This episode is for you!We break down how to actually get great results when life is busy, covering training, nutrition, recovery, routine, time management, and the small changes that make the biggest difference long-term.No unrealistic routines.No 2-hour workouts.No meal prep obsession.Just practical strategies to help you stay in shape, build momentum, and stop feeling like fitness has to take over your entire life.Whether you’re balancing work, business, kids, travel, or just a packed schedule in general, this episode is designed to help remove the excuse of “having no time” once and for all.As always, we keep it honest, realistic, and based on real-world coaching experience.We hope this helps!

Our most powerful episode yet! In this episode we sit down with Richie Elliott, an ex-combat sports athlete who competed internationally as both a fighter and coach.He’s coached national and world champions across boxing, kickboxing, and MMA, served in the elite French Foreign Legion, and now works as both a boxing coach at Rikers Gym and a UFC cutman with some of the best fighters in the world.But this episode goes far beyond fighting.We dive into resilience, leadership, purpose, discipline, fatherhood, and what it really means to be a strong human being in today’s world.One of the most powerful takeaways from this conversation was Richie’s perspective on who the “real hero” actually is, and why it’s often not the person society celebrates most.This was one of the deepest and most meaningful conversations we’ve had on the podcast so far, and honestly, one we think every person can take something from!Please share this with someone who you think will benefit from this podcast, you never know know how much they may need to hear it Much love, Ben & Kwame

In this episode of Top Deck Muscle, we sit down for a completely unfiltered Q&A round, answering some of the most frequent questions we get asked around training, fat loss, muscle growth, recovery, nutrition, and mindset.We cover questions like:Why do some people train hard for years but never change their physique?Are you better off bulking… or staying lean year-round?How much protein do you actually need to build muscle?What should you do when motivation disappears?Are deloads necessary or overused?Can you still build an impressive physique training only 3 days per week?Why do some workouts feel incredible… and others feel flat?What’s the most overrated thing in the fitness industry right now?Is social media helping or hurting people’s progress?This episode is packed with practical advice, honest opinions, relatable conversations, and plenty of laughs along the way!Whether you’re just getting started or have been training for years, there’s something in this one for everyone.If you enjoyed the episode, make sure to follow the show, leave a review, and share it with someone who’d appreciate hearing it!

In this episode of Top Deck Muscle, Ben and Kwame tackle one of the biggest reasons people lose motivation…Putting in the work, but no longer seeing results.Whether your goal is fat loss, muscle gain, strength, or simply feeling better in your body, this episode is a full troubleshooting guide to help you identify what’s actually holding you back. We cover:-Why most people aren’t training as hard as they think-How to get the best results whilst avoiding injury-Common nutrition mistakes that stall progress-Why “healthy” foods can still sabotage fat loss-The recovery habits most people ignore-Sleep, stress & cortisol explained simply-The 'all-or-nothing' mindset trap-How to rebuild momentum when motivation disappearsThis episode is raw, practical and packed with actionable advice you can apply immediately to improve your results!If you’ve been spinning your wheels lately and wondering why your body isn’t changing, this one is for you!Stay chocolatey fam!

The fitness coaching industry is booming. But is it getting better, or just louder?Episode 13 of Top Deck Muscle features Richard Collins, a coach with 20 years in the trenches from professional sporting athletes to physique competitors.In this episode, we cover:Why two clients with the exact same programme get completely different results, and what it actually comes down toThe red flags to watch for when choosing an online coach (coaches flexing their income is a big one)Why the fitness industry is the Wild West right now, and how to navigate itWhy AI will never replace a great coach (and what makes a great coach irreplaceable)"You can only push people as far as they know you care", the quote that changes how you coach foreverThe difference between troubling the comfortable and comforting the troubledWhy athletes who played team sports handle bodybuilding better than those who didn'tWhat Richard would tell any aspiring coach starting from zero todayPractical, honest, and genuinely one of the best coaching conversations we've had on the pod.Richard, thank you for your time and wisdom, it has been an absolute pleasure!Trust us, you'll want a notepad for this one.🔗 @richard_collinscoach | Full Potential Academy

What does it actually take to walk around at 136kg of lean muscle?Episode 12 of Top Deck Muscle features the man mountain himself, Matt Hampton. bodybuilder, former elite volleyball player, walking dictionary and one of the most physically impressive human beings you'll ever come across. But behind the size is a story most people never see.In this episode: the real financial and physical cost of being that big, two career-threatening injuries (a torn pec and a ripped bicep, an honest conversation about performance enhancing supplements, and why the hardest part of his lifestyle isn't the training, it's everything else.Matt also breaks down his training philosophy, what he looks for when working with clients, and why patience is the single most underrated trait in fitness and life.Funny, raw, and with a bunch of usable takeaways! We hope you enjoy it as much as we did! 🔗 @matthamptonpt | Zone 6 App — zone6.com.au

In Episode 11, we sit down with Alexandra Milne- online coach, content creator, and one of Australia’s rising voices in the fitness space, for our first-ever female guest on the show.We dive into the real issues women are facing right now in the fitness industry… and why so many are stuck despite doing “all the right things.”From chronic dieting and overdoing cardio, to the pressure of social media and the return of the ultra-skinny trend, this is an honest and highly valuable conversation about what actually works, and what needs to change.We also go deeper into Alexandra’s journey, building a following of over 500,000 people, dealing with criticism online, and what it really takes to back yourself and chase something bigger.If you’re a female trying to get results, this episode truly matters.And for the guys listening, this will give you a whole new perspective.If you got value from this episode, share it with someone who needs to hear it.And if you haven’t already, follow the show so you don’t miss what’s coming next!

They doubted him. Wrote him off. Counted him out. But Charlie Dixon proved them all wrong.In this episode of Top Deck Muscle, we sit down with AFL star Charlie Dixon to break down the mindset, resilience, and pressure that comes with competing at the highest level.This conversation goes way beyond footy.We dive into:What it takes to perform under pressureHow to handle doubt, criticism, and setbacksThe mindset behind long-term successLessons from life inside elite sportIf you’ve ever felt overlooked or underestimated, this episode will hit home.🎙️ Follow / Subscribe to Top Deck Muscle for more episodes and to never miss an upload!

54 years old… and still in his prime.In this episode, we sit down with Nick Jones- founder of Gen-Tec Nutrition, multiple-time international bodybuilding champion, and a man who’s still outperforming guys half his age.But this isn’t just about training.We dive into the mindset, discipline, and life lessons that have kept him consistent for decades, through business, fatherhood, and the ups and downs of a long career in the industry.From how he trains and eats to stay in shape YEAR ROUND at 54…to the reality of what it actually takes to maintain a high level over time…to how bodybuilding quite literally changed and saved his life.This is a powerful conversation about longevity, purpose, and doing the work when most people would’ve already slowed down.If you’re serious about improving yourself, not just for a season, but for life, this one is a MUSTDrop a comment below with your biggest takeaway 👇

Kwame is back, and we’re getting straight into it!In this episode, we break down how to actually stay in shape while on holiday (without over-restricting or completely blowing out), when a mini cut actually makes sense and how to do it properly, and whether deloads are essential… or just an excuse to take a week off training.If you’ve ever come back from a holiday feeling like you’ve undone all your progress, struggled to know when to push vs pull back, or just felt a bit lost with how to structure things long-term, this episode will help you simplify it and stay on track!

You asked the questions; here are my honest answersIn this solo-cast episode, I answer a series of questions submitted through our social media, covering everything from training and nutrition to genetics, recovery, mindset, and the realities of building a great physique.We dive into topics like:• Whether peptides are the next big thing or just another shortcut• How social media has distorted expectations for beginners• The real relationship between muscle size and strength• The role genetics actually plays in physique development• The biggest nutrition mistakes amateurs make• The supplements that genuinely help natural lifters• Sleep struggles and recovery strategies that actually work• Training principles that deliver the biggest return on investment• Discipline, motivation, and training through different seasons of life• How becoming a dad changed the way I think about training and prioritiesIf you’ve ever felt overwhelmed by conflicting advice or wondered what actually matters in the long run, this episode will help you simplify the process and focus on the things that truly make a difference.

What does it take to become one of the strongest humans on the planet?In this episode, we sit down with strongman athlete and 4× Guinness World Record holder Jordy Steffens to unpack the journey behind the records.From the training, nutrition, and relentless mindset required to perform at the highest level, Jordy shares what it really takes to push the limits of human performance.But this conversation goes deeper than just lifting heavy weights.We talk about discipline, resilience, setbacks, and why Jordy’s focus has shifted from chasing records to helping others unlock their own strength potential.Whether you're a strength athlete, a gym enthusiast, or someone simply looking for inspiration to push your limits, this episode is packed with powerful lessons.We hope you enjoy it as much as we did!

The fitness industry is louder than ever.Cold plunges.Wearables.Detoxes.High-protein everything.But what actually matters, and what’s just noise?In this episode, we go head-to-head on what we think is overrated, underrated, and completely misunderstood in the fitness industry.Because too many people are majoring in the minors.If you’ve ever felt overwhelmed by trends, confused by conflicting advice, or unsure where to focus your energy, this episode will help you simplify your approach and double down on what actually gives you the best return when it comes to your results!Some of these may surprise you!

Most people don’t struggle to train hard, they struggle to train correctly for growth.Muscle gain sounds simple: lift weights, eat more, repeat. But plenty of lifters spend years in the gym without adding real size because they miss the fundamentals that actually drive hypertrophy.In this episode, we break down what truly builds muscle and what just feels productive but doesn’t move the needle.We cover:Why effort and progression matter more than fancy programsThe role of volume and how much you actually needTraining intensity and proximity to failureThe biggest muscle-building mistakesHow to eat for growth without just getting softWhy sleep and recovery cap your progressThe truth about “bulking”No gimmicks. No magic exercises. Just the principles that consistently build size, and how to apply them properly.

Fat loss is one of the most talked-about topics in fitness, and still, one of the most misunderstood.In this episode, we strip it back to the fundamentals and de-bunk the myths! We cover what actually drives fat loss, why most people stall or regain weight, and how to approach training, nutrition, and habits in a way that’s sustainable for the long-term, not just for a quick 8-week challenge.If you’ve ever felt confused by conflicting advice, frustrated by plateaus, or tired of starting over, this episode will help you think more clearly about fat loss and what really mattersWe hope you enjoy it as much as we did!

Hyrox and running clubs are everywhere right now, and for good reason.In this episode, we break down why they’ve exploded, what they do really well, and where people often go wrong.We talk community, competition, injury risk, and the biggest mistake people make when jumping into endurance-style training too fast. Most importantly, we explain how strength training fits alongside Hyrox and running so you can get fitter without sacrificing muscle, performance, or long-term progress.If you’re thinking about joining a running club, training for Hyrox, or trying to balance cardio with the gym, this episode will help you train smarter, not just harder.👇 Drop a comment: Are you team gym, team Hyrox, team run club… or trying to combine them all?

New Year motivation is easy. Staying consistent isn’t.In this first episode of Top Deck Muscle, we talk honestly about why so many people fall off their fitness goals, and why it’s rarely about discipline.From injuries and longevity to mindset, identity, and playing the long game, this is a conversation about building a body (and life) you can sustain for the long-term!