PODCAST · health
Wise Lifting with Luke Tulloch
by Luke Tulloch
Fitness industry myth busting, research review, and tips for personal trainers and serious lifters.
Episodes
-
Train most muscles less, change your physique faster
Why focusing on one muscle at a time changes your physique faster than trying to bring everything up at once. Bodybuilders call this a specialisation phase. A 2026 study by Kataoka and colleagues found that training a lot more muscle didn't slow down biceps growth, so your muscles probably don't...
-
Is hyperselection making your training too safe?
Bohemian Rhapsody is almost six minutes long, breaks most of the rules of a pop song, and became a huge hit anyway. Would it get made today? A recent article on something called hyperselection says probably not. Once we get good at measuring what works, everyone copies the winning formula and the...
-
"It works for me" vs "the science says..."
Someone posts a study saying more volume builds more muscle. Meanwhile, the most muscular person at your gym got there doing the opposite. So which one is right? Instagram
-
Are you a non-responder to training?
You followed the program. You showed up. And you've got less to show for it than you hoped. So you start to wonder whether you're one of those people who just doesn't grow. Researchers recently put that idea to a proper test. They took the same group of people and ran them through the same…
more -
How to make your workouts shorter without losing progress
"My workouts take forever." If you've only got 3 or 4 hours a week to train, that's a problem. Every session runs over, or gets cut off wherever the clock runs out. The answer isn't squeezing a longer program into less time. In this episode I go through how to split 3 to 4 hours across your week,...
-
How to tell which fitness experts to trust
Nobody can be an expert in everything they care about. So whether you mean to or not, you're choosing who to trust with your training and nutrition. And at the moment that choice is harder than it should be. A lot of fitness content has turned into dunking on other people. The loudest voice…
more -
Worst case scenario
Evidence-based fitness is built on population averages. that means personal progress requires individual experimentation to discover what is truly optimal for you...which means taking risks. But how do we know what risks to take? When is it worth trying something new? What if you don't want to…
more -
Why your injury keeps coming back
If you're dealing with a nagging injury that keeps flaring up every time you get back into a groove, the way you're managing it is probably why. In this episode I cover the biggest mistakes experienced lifters make when something hurts, why complete rest makes the problem worse, and how to use…
more -
What to do when you can't train properly
You've made the time, got yourself to the gym, and your knee's hurting again. Or you haven't slept properly in a fortnight. And the thought turns up: not again. Most of us write the week off at that point. We'll start again properly when things settle down. This one's about what to do instead. I…
more -
The Third System
In this episode I explain what I've learned from years of studying the psychology research and applying it to my clients. I introduce a framework that helps explain overthinking, why you feel unsure despite having access to so much training and nutrition info, and how to mitigate stress so you…
more -
Does a study on untrained people apply to you?
Out of more than 18,500 people in the most-cited lifting research, roughly 400 were seriously trained. What does that mean for the 'evidence-based' recommendations you see on social media? Should we throw out studies using untrained lifters? Why don't we use more trained people in research? And...
-
Make gains by staring at the wall
Mental fatigue and brain idling are the one of the most under-looked ways to improve your gym performance, and thus your progress in the gym. But it goes even deeper than that. Sleep, nutrition, emotional affect - could staring at the wall have such broad benefits?Instagram
-
I read training research two hours a day. Here's what took me years to learn
In this episode: the years I spent reading training research two hours a day, the point I realised knowing the most wasn't making me a better coach or getting me any further, and what changed once I worked out the skill I'd been missing the whole time. Instagram
-
Progress when you can't train like you used to
What happens when you don't have the time or energy to train like you used to or how you really want to? It's easy to slip into maintenance mode. But it doesn't mean your best days are behind you. In this episode I get into that shift through my own story: what changed for me, the wrong…
more -
Why it's so hard to tell if your program is working
The urge to change your program is usually the right instinct… but pointed at the wrong thing. Your program might be fine. Often it’s better than fine. But if you can't tell whether it's actually producing results for your body, with your schedule, at your stage…well, the uncertainty doesn't go...
-
What happens when you inquire about coaching
Many people consider coaching but never reach out. Inquiring feels like it might start a sales process you can't stop. So this episode covers the whole process, start to finish. What happens when you get in touch, what you're agreeing to at each step, and what the first few days look like if you…
more -
The 8 Factors of Exercise Selection
In a previous episode I covered why exercise selection probably isn't the first thing to focus on when building a training phase. But it still matters, and it's something most people care about getting right. In this episode I walk through the eight factors I think about when selecting exercises...
-
Why a science-based program isn't helping
If you want to stop feeling confused about your training, you need to listen to this. In this episode, I explain why evidence-based training programs often fall short for individuals and why consuming too much fitness content makes things worse. https://www.instagram.com/_luketulloch/
-
How to set up a training block that actually works
If you've ever started a new program, run it for a week, and then found yourself wondering whether you got the setup right, this episode is for you. Most people start by choosing exercises. In this episode I walk through the questions you should answer before you write a single session: what the...
-
Why you can't tell if your program is working
You've switched programs, added sets, read everything you can find, and you still don't know if what you're doing is actually working. In this episode I get into why it's so hard to figure out, and what's actually going on underneath it. Instagram
-
How I get my most advanced clients more progress
The somewhat counterintuitive technique that's given every client I've worked with a boost - simply tighten the screws. www.luketulloch.com www.instagram.com/_luketulloch
-
New volume research
A new pre-print with some unique design strengths compared muscle growth from 9 sets per week to 36 sets per week with some unexpected results. www.luketulloch.com www.instagram.com/_luketulloch
-
What stress actually does to your gains
This is an episode from my private podcast feed explaining exactly what the research says about stress and your progress in the gym. www.luketulloch.com www.instagram.com/_luketulloch
-
Why are you always tired?
Most people remain stuck in high-alert states and fail to activate the soothe system, which is essential for entering the parasympathetic state required for genuine physical and mental recovery. In this episode, I give you some practical tips to combat this and access genuine...
-
You will always regret the path not taken
Are you constantly second-guessing your training and nutrition decisions, endlessly researching to find the "perfect" plan? In this episode, I explain why our brains are evolutionarily wired to perceive suboptimal choices as threats, keeping us trapped in analysis paralysis disguised as research....
-
The effort problem
Effort is a crucial aspect of training, impacting how much volume and frequency are needed. It's essentially effort over time that drives your results. I cover:Effort and the process of muscle growth, the effective reps model, the balance between training volume and effort, and practical advice…
more -
Drowning in advice, starving for results
The perfectionistic drive that a lot of us have and this interest in science and evidence-based fitness is actually holding us back our training. Here, I discuss the illusion of keeping options open, the knowledge paradox, my personal experience with over-research, and some practical solutions....
-
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 calorie surplus, because there's more to it than meets the eye. Take 20 mins to listen to this episode and learn more about how to properly set your…
more -
Stop pouring, start drinking
Why you feel like you have unfulfilled potential
-
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. To be frank, the way we measure training volume is crude. There are several major flaws, which I discuss in this episode. My IG My website
-
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, but fewer understand that not all fibre is created equal. I break down the difference between soluble and insoluble fibre and explain why a diverse…
more -
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 2024 data shows that while 4-6 sets kick off progress, most lifters need around 8-12 well-executed sets per week to hit their real growth potential - without grinding...
-
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. Get 4 free effective, efficient programs at the link below: -> Tap here.
-
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 someone kind of important... me. If you’ve ever found yourself juggling everything except your own needs, this might strike a chord. I share a simple...
-
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 why sometimes less is more. Learn to make smarter choices based on your goals and training phase for maximum results. Website Instagram
-
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 explore the fascinating science of pain and injuries, debunking common myths and offering a new way to understand your body's signals. Discover the...
-
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 based on research, linking it to body composition, training results, mood, and long-term health. Get actionable tips on sleep hygiene, creating...
-
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. Unfortunately, even those of us who track regularly often make these simple errors. My website My IG
-
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 profile matter? Should we ignore short-biased movements? My website My IG
-
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 growth, fat loss? Is there a limit on the amount of productive volume per session? My IG My Website
-
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 more on your own training experiences? And how can you use each to make your training and nutrition better? My IG My Website
-
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 fitness journey. My website My Instagram
-
They're farming you
my instagram my website
-
Here's what the best exercises have in common
Instagram https://www.luketulloch.com
-
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? Instagram My website
-
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 quickly. Check out Foundation here.
-
Reacting to Milo's quad tier list
I give my thoughts on Milo Wolf's quad exercise tier list. Instagram Sign up free for in-depth emails
-
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 listening. When you're ready, here are some ways I can help you: 1. You can DM me on IG. Here's the link. 2. Work with me 1-on-1. Fill out this questionnaire to…
more -
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 access to my Training Program Secrets Mini Course. 3. Work with me 1-on-1. Fill out this questionnaire to see if we're a good fit.
We're indexing this podcast's transcripts for the first time — this can take a minute or two. We'll show results as soon as they're ready.
No matches for "" in this podcast's transcripts.
No topics indexed yet for this podcast.
Loading reviews...
Loading similar podcasts...
Frequently Asked Questions
How many episodes does Wise Lifting with Luke Tulloch have?
Wise Lifting with Luke Tulloch currently has 100 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Wise Lifting with Luke Tulloch about?
Fitness industry myth busting, research review, and tips for personal trainers and serious lifters.
How often does Wise Lifting with Luke Tulloch release new episodes?
Wise Lifting with Luke Tulloch has 100 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Wise Lifting with Luke Tulloch?
You can listen to Wise Lifting with Luke Tulloch on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Wise Lifting with Luke Tulloch?
Wise Lifting with Luke Tulloch is created and hosted by Luke Tulloch.
URL copied to clipboard!