LIFT

In this myth-busting episode, Harry explains why eating less isn’t always the answer to fat loss and how increasing your calories strategically can actually help you get leaner, faster.If you're stuck in a plateau, this episode could be the wake-up call you need.🔑 Key Takeaways:🍽️ Eating Less ≠ Always BetterMost people think less food = more fat loss, but that often leads to muscle loss or stalled progress.📉 Fat Loss Plateaus Are RealIf the scale isn’t moving despite strict dieting and training, your metabolism may have adapted.📈 The Real Fix: Eat More (Smartly)Reverse dieting back to maintenance calories restores energy, hormone levels, and fat-burning capacity.🔁 Adaptation Works Both WaysJust as your body adapts to fewer calories by slowing down, it adapts to more food by speeding up.⚙️ Create a Bigger Deficit with Higher IntakeOnce your new maintenance is higher, you can drop into a deficit that’s both bigger and more sustainable.🧠 Recover Mentally TooDon’t just wait until you physically feel ready to re-enter a deficit when you mentally feel motivated again.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

In this episode of the Lift Podcast, Harry reveals how most lifters are training their upper chest wrong—and how a simple grip change or equipment tweak can dramatically boost growth.If you’ve been stuck with slow chest gains, this one small shift in execution could double your results.🔑 Key Takeaways:🧠 1. Upper Chest = Shoulder FlexionThe main function of the upper chest is shoulder flexion (arms overhead), not adduction (arms toward midline).Most incline pressing doesn’t emphasize this properly.🛠️ 2. Use a Neutral GripTucking elbows and using a neutral grip (palms facing you) targets the upper chest better.This naturally shifts the movement toward more shoulder flexion.🏋️ 3. Best Exercise SwapsBest: Incline chest press machine with neutral grip.Next Best: Shoulder press machine leaned back with neutral grip.Do this at least once a week for noticeable results.📅 4. Weekly Chest Strategy ExampleDay 1: Chest flyDay 2: Incline press (neutral grip)Day 3: Flat chest press (neutral grip)This setup covers all regions of the chest effectively.🔁 5. Train by Function, Not Just AngleDon't obsess over incline degrees—train the muscle by its function.Just one adjustment per week can lead to major gains.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Episode Summary:In this episode of the Lift Podcast, Coach Harry breaks down the science of training volume—how much is too much, what the latest research really says, and why weekly set targets can be misleading. Whether you’re an intermediate lifter hitting a plateau or just trying to optimize your growth, this episode gives you a clear blueprint for smarter, more effective workouts.Key Takeaways:🔑 Key Takeaways:📈 1. It’s Not Just About Weekly SetsForget aiming for 10–20 sets per muscle per week. Instead, focus on recovery between sessions and the per workout volume.⏱️ 2. Train Muscles 2–3x/Week for Best GrowthMuscle protein synthesis is elevated for ~48 hours after a workout. That’s your window to recover and grow—before you hit the muscle again.🧠 3. More Volume Isn’t Always BetterGoing over 6 hard sets in one workout leads to fatigue, not more gains. Your volume needs depend on frequency: more sessions = fewer sets per workout.💥 4. Track Progress by Strength, Not SorenessIf you’re not getting stronger (hitting PRs), you’re not growing. Advanced lifters should still be progressing on at least some lifts weekly.🛠️ 5. Volume Should Match Your SplitBro Split (6+ days): Higher volume per muscle is fine.Upper/Lower (3–4 days): Aim for 4–6 hard sets per muscle/workout.Full Body (3x/week): Keep it low—2–3 hard sets per muscle each day.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

In this episode of the Lift Podcast, Coach Harry breaks down the most effective 4-day workout splits for building muscle while managing time and fatigue. Whether you’re short on training days or just want something new, he shares two smart, science-backed approaches that prioritize frequency and flexibility, so you keep progressing without spending all week in the gym.Key Takeaways:🔹 Training 4 Days Still WorksYou can grow just as effectively in 4 days if each muscle group is trained at least 2x/week.🔹 Split 1: Upper / LowerClassic and effective. Structure each day based on your priorities (e.g. arms first if you want them to grow most).🔹 Split 2: Anterior / PosteriorA fun and unique split:Day 1: Posterior (back, hamstrings, biceps) Day 2: Anterior (chest, quads, triceps)Split shoulders across both days. Great fatigue management and novelty.🔹 Exercise Order MattersStart workouts with the muscle group you want to grow most for better results.🔹 Bottom LineAs long as you’re hitting each muscle at least twice per week, the split you choose can be flexible—and even fun.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

In this episode of the Lift Podcast, Coach Harry breaks down his top three recommended training splits for anyone training five days per week. Whether your goal is muscle growth, better recovery, or just finding a plan that fits your schedule, you’ll walk away with a clear structure to follow. These splits maximize gains, minimize fatigue, and give you the flexibility to tailor training to your goals and lifestyle.Key Takeaways:🔹 Fewer Days ≠ Less ProgressTraining 5 days can be just as effective as 6 if volume is maintained.🔹 Split 1: Modified Push Pull LegsPush, Pull, Legs, then Upper/Lower. Hits all muscle groups 2x/week with solid recovery.🔹 Split 2: Upper/Lower SpecializationAlternate upper and lower days—great for prioritizing either upper or lower body growth.🔹 Split 3: Specialist SplitBack/Hamstrings, Chest/Arms, Quads/Delts, then Upper/Lower. Efficient, balanced, and easier leg recovery.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Episode Summary:In Episode 1 of this multi-part series on training splits, Coach Harry breaks down the top 3 best 6-day training splits—perfect for maximizing muscle growth and recovery. Whether you're focused on arms, want to avoid leg-day fatigue, or just want to build a well-rounded physique, there's a split for you. He covers the science behind frequency, volume, and recovery and offers detailed programming advice you can start applying right away.Key Takeaways:🏋️‍♂️ Top 3 Six-Day Splits:Upper / Lower High FrequencyTrain each muscle 3x/weekLow volume per session (2 sets per muscle)Great for advanced lifters focused on strengthPush / Pull / LegsClassic and balancedTrain each muscle 2x/week with full recoveryPrioritize weak points by placing them first in your sessionSignature Split (Harry’s Pick)Day 1: Back + HamstringsDay 2: Chest + ArmsDay 3: Quads + Delts + CalvesSplits leg volume for better recovery and allows for great arm focus ✅ Stick to one split for 12 weeks and focus on progressive overloadCall to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Trying to build bigger biceps and triceps? In this episode, Coach Harry breaks down exactly how to milk maximum arm growth out of your training routine.From training frequency to smart exercise selection and strategic workout order, you'll walk away with a science-backed, actionable plan to build bigger arms—fast.Whether you’re new to lifting or have hit a plateau, this is your playbook for arm gains.Key Takeaways:💪 1. Train Arms More Often✅ Arms recover quicker because they create less fatigue.✅ Train them almost daily with just 2 hard sets per session.✅ Use a push-pull-legs split to rotate biceps and triceps work throughout the week.🧠 2. Load in the Lengthened Position✅ Muscles grow best when stretched under load.✅ Biceps: Use exercises like incline curls, cable curls, and machine preacher curls.✅ Triceps: Prioritize overhead extensions, skull crushers with incline, and cable work.🎯 3. Prioritize Arm Training First✅ Start your workouts with biceps or triceps for best results.✅ You’ll be fresh, stronger, and able to push progression when it matters most.✅ Don’t worry about a slight drop in chest/back performance—your goal is arms.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Episode Summary:In episode 3 of the Six Pack Secrets mini-series, Coach Harry breaks down the most misunderstood part of fat loss—nutrition.You’ll learn why slow and steady fat loss isn’t the answer, and how using a Mini Cut Protocol can help you get shredded faster without burnout, binges, or endless cardio. If you’ve ever hit a fat loss plateau, this episode gives you the strategy to break through and actually keep your results long-term.Key Takeaways:🔥 Quick Fat Loss = Sustainable Fat Loss⚙️ The Mini Cut Protocol Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Episode Summary:Think cardio is the key to a six pack? Think again. In Episode 2 of the Six Pack Secrets mini-series, Coach Harry breaks down the truth about cardio and fat loss. Learn why more cardio doesn’t always mean more results—and why your daily step count is the real game-changer when it comes to getting shredded.Key Takeaways:🚶‍♂️ 1. Low vs. High Intensity Cardio🧠 2. The Problem with HIIT for Fat Loss🎯 3. Steps Are King for Consistent Fat Loss🔥 4. You Don’t Have to Run Yourself Into the Ground Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Episode Summary:In this first episode of the Six Pack Secrets mini-series, Coach Harry dives deep into what it really takes to build visible abs through training. Forget the high-rep circuits and “ab burners” you see on social media - Harry breaks down the anatomy, training principles, and exact exercises you need to develop a defined core. You’ll walk away with a science-backed, no-fluff plan to build a six pack that actually shows.Key Takeaways:💡 1. Target the Right Muscle🏋️ 2. Load It Like Any Other Muscle⏱ 3. Train Core First in Your Workout📅 4. Frequency Over Volume🎯 5. Strong Core = Visible Abs (Even at Higher Body Fat)Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

In this final episode of the Lift Podcast, Harry tackles the long-debated topic of training to failure. Does pushing every set to the max equal better gains, or is it holding you back? The answer might surprise you.Key Takeaways:🔥 Training to Failure: Fact vs. Fiction✅ One set to failure? Slightly better growth.❌ Multiple sets? Excess fatigue reduces long-term progress.⚡ Why Too Much Fatigue Kills Gains✅ Your body prioritizes recovery over growth when overstressed.✅ Leaving 1 rep in reserve (RIR) gets you all the growth with less fatigue.📊 How to Use Failure Correctly✅ Check your RIR accuracy every few months by going to failure on one set.✅ Save failure for the last exercise of a workout when it won’t affect your next moves.✅ Progressive overload > training to failure. The goal is getting stronger over time.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Is muscle soreness a sign of a great workout or just a myth? In this episode, Harry busts the "no pain, no gain" mentality and breaks down how to train smarter, not harder for maximum muscle growth without unnecessary fatigue.Key Takeaways:💪 Muscle Soreness ≠ Muscle Growth✅ Soreness is a side effect, not a measure of progress.✅ Too much soreness = less growth as your body prioritizes repair over building.📉 Train for Stimulus, Not Damage✅ The goal is to maximize muscle activation while minimizing excessive damage.✅ Sweet spot: 4-12 heavy working sets per muscle per week.📈 Optimize Your Training Volume✅ More isn’t always better—growth comes from what you can recover from.✅ Adjust volume based on fatigue and recovery.🎯 Find Your Optimal Training Range✅ Even as little as 2 heavy sets per muscle per week can trigger growth.✅ Monitor your sleep, protein intake, and recovery for sustainable progress.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Welcome back to The Lift Podcast with your host, Harry! Today, we’re diving deep into one of the biggest fitness myths—starvation mode. If you’ve ever felt like you’re doing everything right in a calorie deficit but suddenly stop losing fat, this episode is for you. We’ll break down the science behind adaptive thermogenesis, why your progress stalls, and what you can actually do to keep seeing results.Key Takeaways:🚨 Myth: Starvation Mode Stops Fat Loss✅ Your body does not store fat out of thin air when you’re in a deficit.✅ If you're not losing fat, you’re simply not in a deficit anymore due to natural metabolic adaptations.⚙️ Why Your Progress Slows in a Deficit✅ Your body adapts by reducing movement, making you feel more sluggish, and even lowering calorie burn.✅ Less food = less glycogen = less energy for workouts = fewer calories burned.✅ The longer you diet, the more your body resists fat loss.🔄 How to Fix a Fat Loss Plateau✅ Reverse the metabolic slowdown by increasing calories strategically (maintenance phase).✅ The length of this phase depends on how extreme the adaptations are:Mild plateau? 1 week of maintenance.Severe stall & low energy? 3-4 weeks of maintenance.✅ When you return to a deficit after resetting, fat loss will become easier again.🧠 Mental Readiness Matters✅ Before dropping back into a deficit, ask yourself:Do I feel energized?Am I motivated?Can I stick to the plan without extreme cravings or bingeing?Final Thoughts:🔹 Starvation mode is a myth—but metabolic adaptation is real.🔹 The key to long-term fat loss is knowing when to adjust your approach.🔹 If you’re stuck in a plateau, strategic maintenance is the way out.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Welcome to The Lift Podcast, where we take the latest in exercise science and make it simple and actionable so you can lose fat faster and build muscle efficiently. In today’s episode, we’re breaking down the truth about the anabolic window—is it real, or just another fitness myth? Plus, new research reveals that carbs might be even more important than protein post-workout!Key Takeaways:🔹 The Anabolic Window IS Real—But Not How You Think✅ The myth of the one-hour post-workout window is false—it’s actually 12+ hours.✅ You don’t need to chug a protein shake immediately after your workout.✅ What matters most? Hitting your total daily protein intake consistently.🔹 New Study: Post-Workout Carbs Are KEY🔥 A study tested two groups:1️⃣ One had carbs immediately post-workout.2️⃣ The other had carbs three hours later.🔥 Result? The group who ate carbs right after training performed significantly better the next day.🔹 Why Carbs Matter Post-Workout💡 They rapidly restore glycogen, which fuels better recovery and performance.💡 This is most important when cutting (in a deficit) to retain muscle while losing fat.💡 To maximize results, time your carbs around workouts.🔹 Practical Application: How to Use This🍌 Instead of carrying a protein shake in your gym bag, pack a banana.🥩 Pre-Workout: Have carbs to fuel your session.🍚 Post-Workout: Eat carbs ASAP + a high-protein meal.🚫 Rest of the day? You don’t need as many carbs—save them for when they’re most effective.💪 Bottom Line: If you want to recover faster, train harder, and retain muscle while cutting, prioritize carbs immediately after your workout.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmp

Key Takeaways:🔹 More is NOT Always Better – The Truth About Training Volume✅ Muscle growth is about stimulus, NOT excessive volume.✅ You want maximum results with minimal fatigue—train hard, but don’t overdo it.✅ More sets = more muscle only if you can recover from it.🔹 Brand-New Study Findings (Still in Preprint!)🔥 Two groups: One trained to failure, the other left 1-2 reps in reserve.🔥 Both groups trained just 2 sets per muscle group per week… and still grew!🔥 Proves that you don’t need high volume IF your intensity is high.🔹 What’s the Optimal Training Volume?🏋️ Sweet spot: 4-12 heavy sets per muscle per week.If you're beginner-intermediate, 6-10 sets per week is ideal.If you're advanced (lifting heavy & strong), 4-6 sets may be enough.More volume = more growth ONLY IF you can recover.🔹 The Real Key to Growth: Quality Over Quantity💡 Your body first recovers from damage before it builds muscle.💡 Too much volume = too much fatigue = less muscle growth.💡 Train hard, push intensity, and focus on progressive overload.💪 Bottom Line: Stop overcomplicating it. Train hard, recover well, and stay in the 4-12 set range for max results.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmpI post more exercise science made simple daily here!

Episode Summary:In this episode of the Lift Podcast, we’re diving into new protein research that could change how you approach muscle growth, fat loss, and nutrition. A brand new study analyzed 29 protein studies, revealing how higher protein intake directly impacts muscle retention and growth—especially in a deficit. If you're trying to get lean without losing muscle, this episode breaks down what you need to know!Key Takeaways:🔹 Higher Protein Intake = More Muscle Retention & GrowthThe study found a linear relationship between protein intake and muscle retention.The more protein participants consumed (up to 4g/kg body weight), the better they preserved lean mass during fat loss.🔹 The Best Protein Targets Based on Your Goals:📉 If You’re in a Caloric Deficit:2.5g - 3.0g/kg of body weight for max muscle retention & fat loss.The more aggressive your deficit, the more protein you should aim for.📈 If You’re at Maintenance or in a Surplus:2.0g/kg of body weight is ideal—your body has enough resources to maintain muscle.No need to go excessively high on protein when calories aren’t restricted.🔹 Why This Matters in a Deficit:When in a calorie deficit, your body can break down muscle for energy.Higher protein intake prevents muscle loss by ensuring your body has enough amino acids.The worst-case scenario? Excess protein just becomes extra energy—it won’t hurt you!🔹 Protein vs. Fats vs. Carbs: Finding the Balance✅ You need a minimum amount of fat (0.5g/kg of body weight) for hormone health.✅ Carbs fuel gym performance, so don’t eliminate them entirely.✅ Protein should increase in priority the deeper your deficit gets.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmpI post more exercise science made simple daily here!

In this episode of the Lift Podcast, Coach Harry breaks down the truth about the mind-muscle connection and why it’s not the key driver of muscle growth. If you've ever worried about not "feeling the burn" or struggled with knowing if you're working the right muscles, this episode will clear up all the misconceptions and show you what actually matters for muscle building.Key Takeaways:🔹 What is the Mind-Muscle Connection?The ability to feel a muscle working during an exercise. While it can be beneficial, it’s not essential for muscle growth.🔹 The #1 Driver of Muscle GrowthForget the pump or the burn—the only things that matter are:1️⃣ Mechanical tension (lifting progressively heavier weights)2️⃣ Progressive overload (doing more reps or adding weight over time)🔹 You Don’t Need to Feel a Muscle for It to GrowYour muscles have to work in order to complete a movement.If you’re progressively getting stronger on an exercise, the target muscle is growing.Lifting heavier might reduce how much you feel the muscle, but that doesn’t mean it’s not working.🔹 Don’t Fall into the Mind-Muscle Connection Trap🚫 Never sacrifice heavier weights or progress just to "feel" the muscle more.🚫 Reducing weight just to get more pump slows down your progress.🔹 The Right Approach?✅ Use the mind-muscle connection when possible, but don’t stress if you don’t feel it.✅ Focus on proper technique—good form ensures the right muscle is working.✅ Keep your eyes on the real goal: getting stronger over time.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmpI post more exercise science made simple daily here!

In episode four of the Advanced Training Series, Coach Harry breaks down resistance profiles—one of the most misunderstood concepts in training. Many lifters unknowingly select exercises that limit their muscle growth potential, especially as they become more advanced. Understanding how resistance changes throughout a movement allows you to optimize your training, reduce fatigue, and maximize hypertrophy.Key Takeaway:The resistance profile of an exercise dictates where in the movement it is most difficult and least difficult. As you advance in your training, optimizing this can make a difference in how efficiently you build muscle.✅ Best-case scenario: The hardest part of the movement should be in the lengthened (stretched) position.✅ Second-best scenario: Even resistance throughout the movement.✅ Worst-case scenario: Most resistance in the shortened (contracted) position (e.g., dumbbell lateral raises).Optimized Exercise Selection Examples:🔹 Lateral Raises: Swap dumbbells for cables or machines to better load the lengthened position.🔹 Bicep Curls: Use incline dumbbell curls, preacher curls, or cables instead of standard dumbbell curls.🔹 Chest Presses: Avoid machines with poor resistance profiles (e.g., Hammer Strength Incline). Dumbbells or cables may be better.🔹 Back Rows: Consider chest-supported rows or Smith machine incline rows for better stability and resistance control.Does This Make a Huge Difference?Not at first! Progressive overload (getting stronger) is responsible for 90% of muscle growth. But as you advance, optimizing your resistance profiles can enhance your training efficiency and speed up your gains.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmpI post more exercise science made simple daily here!

In this episode of the Lift Podcast, Coach Harry breaks down one of the biggest misconceptions in training—intensifiers. Many believe that drop sets, super sets, and other intensity techniques are what define advanced training. However, the truth is the most effective way to grow muscle is through mechanical tension and progressive overload, not the pump, pain, or metabolic stress. Learn why simplicity beats complexity in muscle growth and how focusing on strength progression will get you to your goals faster.Key Takeaway:The primary drivers of muscle growth are:Mechanical Tension – The actual force placed on the muscle.Progressive Overload – Getting stronger over time by increasing reps or weight.Many people overcomplicate their training with excessive intensity techniques, but the most advanced lifters are simply those who have trained smart and consistently for years. To maximize gains, focus on:✅ Straight sets with proper rest✅ Lifting in a 5-8 rep range for optimal strength & muscle growth✅ Minimizing fatigue while maximizing stimulus✅ Using intensifiers sparingly (e.g., drop sets only when needed)Forget chasing the pump or soreness—progressive overload is king.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmpI post more exercise science made simple daily here!

Episode Summary:In Episode 2 of the Advanced Training Series on the Lift Podcast, Coach Harry breaks down exercise redundancy—a concept that becomes increasingly important as you advance in your training. Many lifters unknowingly waste effort by doing different exercises that actually target the same muscle fibers at the same joint angles, leading to excessive fatigue without additional growth. This episode explains how to eliminate redundancy, optimize your exercise selection, and get more stimulus with less fatigue for faster muscle growth.Key Takeaway:As you become more advanced, every set matters. Instead of repeating the same movement pattern (e.g., a flat dumbbell press followed by a flat machine press), vary your joint angles and movement patterns to maximize muscle recruitment and minimize unnecessary fatigue. Simple adjustments—like switching from a flat press to an incline press or from a back squat to a split squat—can drastically improve results.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmpI post more exercise science made simple daily here!

In this episode of the Lift Podcast, Coach Harry breaks down progressive overload—the #1 key to muscle growth. While trendy training methods focus on lengthened partials, slow eccentrics, and advanced techniques, the truth is that 95% of your gains come from simply getting stronger over time. Whether you’re lifting for hypertrophy or strength, this episode clears up misconceptions and gives you a practical roadmap to progress efficiently.Key Takeaway:Progressive overload is the most important factor for muscle growth. It comes down to two things:Lifting more weight than before.Doing more reps with the same weight.That’s it. Not more sets, not slowing down reps—just increasing the challenge on the muscle over time. Stick to lower rep ranges (5–8 reps) to maximize strength gains and ensure faster, more efficient progression.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT Podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode of the Lift Podcast, Coach Harry breaks down the concept of specialist training programs—what they are, why they work, and how to use them to overcome genetic weak points and build a balanced physique. Whether you're struggling to bring up lagging muscle groups or looking to optimize your recovery, this episode provides practical insights to help you tailor your training for maximum growth.Key Takeaway:A specialist program allows you to focus on weaker muscle groups by reducing volume on stronger ones, freeing up recovery resources and energy to enhance muscle growth where you need it most. For most lifters, 2-6 working sets per week can maintain a muscle, while targeted muscles benefit from higher frequency and volume. Specialist programs are especially useful for advanced lifters or those with noticeable imbalances.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT Podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode of the Gym Basics series - Lift Podcast, Coach Harry dives deep into the topic of reps—debunking common myths, breaking down the science, and explaining the pros and cons of different rep ranges. Whether you're training for strength, muscle growth, or just trying to optimize your workouts, this episode provides a clear and actionable guide to understanding how reps influence progress.Key Takeaway:The ideal rep range for most people is 5–8 reps, as it promotes faster strength progression, builds muscle efficiently, and minimizes unnecessary fatigue. However, muscle growth can occur in any rep range as long as you're training close to failure. Prioritize form and technique to maximize gains and reduce the risk of injury.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT Podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode of the Lift Podcast, we dive into one of the most debated topics in fitness: how many sets you should do to optimize muscle growth. Coach Harry simplifies the science behind muscle growth, explaining why doing too much volume can hinder your progress and how finding the sweet spot can maximize your results. Whether you're a beginner or intermediate lifter, this episode provides actionable insights to fine-tune your training program and grow muscle effectively.Key Takeaway:Optimal muscle growth happens when you balance stimulation and recovery. The research suggests 5-6 heavy working sets per muscle per workout, training twice a week, is ideal for most people. Avoid doing excessive volume, as it can lead to unnecessary fatigue and limit growth. Recovery is key to ensuring your body has the resources to build new muscle.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the Lift Podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In part two of the Gym Basics series, we dive into the cornerstone of muscle growth—intensity. Coach Harry explains why intensity is the most crucial factor for hypertrophy, breaking it down into practical steps for ensuring your training is challenging enough to yield results. From understanding velocity loss to recognizing the importance of technique as the foundation of your training pyramid, this episode equips you with the tools to elevate your gym sessions to maximize muscle growth effectively.Key Takeaway:Muscle growth depends on intensity, which is reflected in the slowing of your reps as you approach failure. Prioritize excellent technique first, then focus on training hard enough to see velocity loss during your sets. A grinder rep—where you’re pushing as hard as possible, but the movement is slow—is a sign you’re in the optimal range for hypertrophy.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the Gym Basics Podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode of the LIFT podcast, we’re kicking off the Back to Basics mini-series, diving into the essential, yet often misunderstood, fundamentals of gym training. Starting with rest times, Coach Harry explains why they’re not as simple as they seem. He breaks down the science of optimal rest intervals between sets, covering how exercise type, individual recovery rates, and mental readiness all play a role. With a clear three-step framework, you’ll learn how to maximize your performance and results by mastering rest times.Key Takeaway:Rest times aren’t one-size-fits-all. Use the three-step framework—monitor your heart rate, ensure your target muscle is ready, and be mentally prepared—to tailor your rest for each exercise. By doing this, you’ll ensure every set is as effective as possible, no matter your fitness level.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

Episode Summary:In this episode of the LIFT Podcast, we dive deep into the science and strategies behind pre- and post-workout nutrition. Harry explains how nutrient timing, glycogen stores, and the glycemic index play crucial roles in fueling your workouts and recovery. Learn practical tips for crafting the perfect pre- and post-workout meals, whether you train in the morning or later in the day, and discover how to avoid common nutrition mistakes that could hold back your performance.Key Takeaway: Nailing your pre- and post-workout meals is all about timing and balance. Prioritize fast-digesting carbs and lean protein pre-workout to fuel your sessions and support recovery. Post-workout, focus on replenishing glycogen stores and stimulating muscle growth with a combination of carbs and protein.Call to Action:If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode of the LIFT podcast, we’re tackling one of the most common (and misunderstood) questions in fitness: What are the best exercises for each muscle group? Spoiler alert: there’s no single “best” exercise, but there are ways to evaluate and choose exercises that give you the most bang for your buck.Here’s what we cover:The Two Pillars of Exercise Selection:Overload capability: How easy and efficient it is to progressively overload an exercise.Lengthened position: Does the exercise effectively load the muscle when it’s in its lengthened state?Breaking Down Muscle Groups:Chest: Why machines often outperform free weights for overload and stability.Back: The importance of stable rows and vertical pulling movements like lat pulldowns.Shoulders: Why cables and machines are superior for lateral and rear delt training.Arms (biceps & triceps): Exercises like preacher curls and Smith machine JM presses that tick all the right boxes.Legs: Why hack squats, leg presses, and seated hamstring curls are more effective than traditional barbell lifts for most people.Calves: The underrated importance of straight-leg calf raises and why seated calf raises miss the mark.The Trap of Social Media Clickbait:Debunking viral “best exercise” posts and why flashy variations often don’t deliver results.How to evaluate exercises critically using the two key criteria above.If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmpI post more exercise science made simple daily here!

In this episode of the LIFT podcast, we’re diving into a common question: What do you do if you only get four reps in a set? Is it a wasted effort, or can you salvage something valuable from it? Spoiler alert: that set is far from useless, and there are multiple ways to handle it.Key takeaway: Whether you hit your rep target or not, there’s always a way to turn any set into progress. The choice of approach comes down to personal preference and enjoyment.If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: @Harry_tmpI post more exercise science made simple daily here!

In this episode of the LIFT Podcast, we’re busting myths about bulking and muscle growth. Do you really need a calorie surplus to build muscle? Short answer: not always. While a calorie deficit is straightforward for fat loss, muscle growth is far more complex.Key takeaway: Build muscle efficiently without getting stuck in endless cycles of bulking and cutting. If you're lean, start with a traditional bulk. If you have some body fat, you can grow muscle and lose fat simultaneously while staying in maintenance.If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode, we tackle the age-old question: Should you train to failure? Harry breaks down the science behind failure training, its pros and cons, and the practical applications for beginners, intermediates, and advanced lifters. Learn how to optimize your workouts by balancing fatigue and stimulus, and why leaving one rep in reserve might be the secret to better gains. Plus, tips on when and how to incorporate failure training for maximum results.If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

 In this episode, Harry debunks the myth of targeted fat loss, explains the science behind fat distribution, and emphasizes the importance of consistency in training. Learn how to stay motivated, the benefits of mini-cuts, and why simple habits like walking can be a game-changer for fat loss and overall health.A special thanks to Coach Pat for hosting me on his podcast—it was an absolute pleasure to join him! Check out his podcast The Newbie Gains Podcast!If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode, Harry discusses overcoming gym intimidation, the science of muscle growth, and debunks common myths about strength training and fat loss. Learn why heavy lifting won’t make you bulky, how to break plateaus, and the optimal volume for results based on real-world examples and science-backed principles.A special thanks to Coach Pat for hosting me on his podcast—it was an absolute pleasure to join him! Check out his podcast The Newbie Gains Podcast!If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode, we dive into training splits and discover how often to train each muscle for optimal growth. Learn the science of muscle protein synthesis, how to choose splits based on training days, and why twice-a-week frequency is key. Plus, hear my favorite five- and six-day splits for maximum gains.If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.You can find my Instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

In this episode, we debunk the myth of muscle growth through micro-tears and reveal the science behind mechanical tension, optimal volume, and why damage isn't the key to growth. Learn how to maximize muscle stimulus while minimizing fatigue for better results.If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows through word of mouth.  If you want help to drop 5kg in the next 6 weeks, and start putting on muscle FAST using science, send me a DM on instagram with the word 'GAMEPLAN', and I'll send you some details.You can find my instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows through word of mouth. If you want help to drop 5kg in the next 6 weeks, and start putting on muscle FAST using science, send me a DM on instagram with the word 'GAMEPLAN', and I'll send you some details.You can find my instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows through word of mouth. If you want help to drop 5kg in the next 6 weeks, and start putting on muscle FAST using science, send me a DM on instagram with the word 'GAMEPLAN', and I'll send you some details.You can find my instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows through word of mouth. If you want help to drop 5kg in the next 6 weeks, and start putting on muscle FAST using science, send me a DM on instagram with the word 'GAMEPLAN', and I'll send you some details.You can find my instagram here: https://www.instagram.com/harry_tmp/I post more exercise science made simple daily here!

Welcome to the Lift podcast. My name is Harry Thompson and I'm gonna be your host and the mission with this podcast is to take the newest exercise science and simplify the shit out of it and give you actual practical applications from it so that you can use those applications implemented so that you can lose fat faster and gain more muscle. The fitness industry can be an extremely complicated place because you have some people telling you one thing and others telling you the exact opposite of that. There's a lot of fighting on socials. It's kind of hard to know who you should actually believe, especially with this such a range of information and the people delivering that information, well, they're all pretty jacked. You know, there's a lot of really muscular people giving you all range of different information. So it's like, who's right?But at the end of the day, that's exactly what we have the research for to tell us objectively what works and what doesn't for on a population basis. So the thing about exercise science is it's complicated. Researchers use big words, studies need to be interpreted, but that is exactly what I am here for. I am going to be your fitness medium. I read the science, interpret it, and then turn it into super practical advice that you can benefit you in your fitness, in your life.So I hope you enjoy the podcast. And if you like it, do me a massive favor and press that little subscribe button. I will, my promise to you is I will never run ads on here or anything like that. So the only way this podcast can grow is by pressing that little subscribe button. And if you really like it, please consider sharing it with a friend because that's the only way this grows. And it helps them out too, which is cool. So enjoy and let's lift.