No Lift Podcast

Regular guest Conor Heffernan is accompanied by Guy Lochhead and Lotte Kammenga of the Bristol co-op gym. We discuss what a co-op gym is, how it operates and why Guy felt the need to establish the Bristol co-operative gym in 2016. Follow the Bristol co-operative on Instagram - https://www.instagram.com/bristolcooperativegym/

Alyssa Ages is a journalist and a strength athlete as well as a general Strongman enthusiast. She is the writer of the forthcoming book "The Secrets of Giants" which explores (amongst other things) what underpins the pursuit of strength. Alyssa joins me to discuss some of her experiences in putting together the content of the book. Find out more about Alyssa here - https://linktr.ee/alyssaages

Sport Psychologist Hugh Gilmore returns to the show to talk to me about Motivational Interviewing. What is it? How does it work? How can it benefit our practice? We hope you enjoy this episode and if you do, please consider sharing on your preferred social media platform. Bonus content - Hugh has also given a talk with Prof Steve Rollnick (one of the founders of Motivational Interviewing)for UK coaching. You can access the talk for free here - https://vimeo.com/652563176/c1eac1dd06?embedded=false&source=video_title&owner=62088816 Find more of Hugh's content here - https://linktr.ee/podiumpsychology.com

In this journal paper review episode, we discuss the findings of Hokken et al. (2020), who investigated the subcellular localisation and fibre type-dependent utilisation of glycogen in response to an ecologically valid strength training session (4 sets of 5 back squat and deficit deadlift at ~75% of 1RM, followed by 4 sets of 12 rear foot elevated split squats at ~65% of 1RM). If you've ever heard statements like "high volume strength training only decreases muscle glycogen by 30%", whilst technically not wrong, there is more nuance to the discussion, with some potential considerations for how you should approach your nutrition to support your training. We outline these considerations in the episode. Link to the paper can be found here - https://pubmed.ncbi.nlm.nih.gov/32961... Find more podcast episodes here - https://open.spotify.com/show/1G4op8x... Have a question, get in touch in the comments section or directly on Instagram - https://www.instagram.com/noliftpodcast/

In this episode, I am joined by Dr. Jim Nuzzo and Dr. Conor Heffernan to discuss Jim's recent publication, which is titled "Content Analysis of Patent Applications for Strength Training Equipment Filed in the United States Before 1980". We discuss some of the interesting findings from the study as well as other work Jim and Conor have going on. Link to the full text of the paper - https://journals.lww.com/nsca-jscr/Fulltext/2021/10000/Content_Analysis_of_Patent_Applications_for.40.aspx Link to participate in Jim's exercise names study - https://eaecu.au1.qualtrics.com/jfe/form/SV_8xeTigpmJ1ECthk Follow Jim on Twitter - https://twitter.com/JamesLNuzzo Follow Conor on Twitter - https://twitter.com/PhysCstudy

Pa McNamara joins me for a chat about his experiences in lifting and how he has managed to compete in Bodybuilding and Powerlifting routinely over a number of years. We also discuss some of the wildlife watching that Pa does in his spare time, which is documented on his Instagram page - https://www.instagram.com/pamcnamara/

Join us for another deep dive into a research paper. On this occasion we are tackling the 2019 paper by Serrano et al. titled "Extraordinary fast-twitch fiber abundance in elite weightlifters". You can find the paper here - https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0207975 Or watch this episode on Youtube here - https://youtu.be/BE6ZU1PwQ0M

Dr. Helen Collins joins me to discuss her PhD work, looking into the effects of resistance training in youths.

Danny Lennon and Conor Heffernan join me for an in depth discussion of weight cutting in sports. What is the history of weight cutting in sports? What are the most common practices used in sports? How much weight can athletes lose in very short periods of time? What are the risks of acute weight cuts? All this and more in the episode!

This is part 3 of our mini-series covering the history of long standing strength training myths. As the title suggests, we have extended the series to nutrition myths that are/were popular among those who regularly engage in strength training. For this episode, I was delighted to be joined by Dr. Conor Heffernan and Dr. Eric Helms to discuss the history of the so-called "anabolic window" as well as some popular narratives around meal frequency within bodybuilding (e.g. eating every 2-3 hours to "stoke the metabolic fire"). We hope you enjoy it and appreciate any feedback that you may have! Sources mentioned: 1. Schoenfeld et al. (2013) The effect of protein timing on muscle strength and hypertrophy: a meta-analysis - https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53 2. Schoenfeld & Aragon (2018) Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies - https://www.jospt.org/doi/abs/10.2519/jospt.2018.0615 3. Schoenfeld et al. (2015) Meal frequqncy meta-analysis - https://www.alanaragonblog.com/wp-content/uploads/2015/01/2015-Schoenfeld-Aragon-Krieger-meal-frequency-meta-analysis.pdf 4. Vince Gironda article - https://physicalculturestudy.com/2015/11/26/vince-gironda-weight-gain-diet/ 5. Bohe et al. (2001) "Muscle full effect" paper - https://physoc.onlinelibrary.wiley.com/doi/pdfdirect/10.1111/j.1469-7793.2001.0575f.x 6. Areta (2013) Protein distribution paper - https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2012.244897 7. Jorn Trommelen article - https://www.nutritiontactics.com/measure-muscle-protein-synthesis/ Follow us on Instagram - @noliftpodcast Follow Dr. Heffernan on Twitter - https://twitter.com/PhysCstudy

This is part two of our mini-series looking into the origins of common strength training, nutrition and/or general physical culture myths. In this episode, we discuss the history of safety concerns surrounding youth resistance/strength training as well as the origins of concerns around masculinisation effects caused by strength training among females. Sources mentioned: 1. Pierce et al. "Youth Weightlifting" - http://static1.1.sqspcdn.com/static/f/1109123/24483288/1394376755757/Youth+Weightlifting+Position+Statement.pdf?token=kbmC9Uj9IHDZYF0jdrC94lQ76Jw%3D 2. Weight Training and Weight Lifting: Information for the Pediatrician - https://pubmed.ncbi.nlm.nih.gov/27409556/ 3. Strength Training by Children and Adolescents - https://pediatrics.aappublications.org/content/121/4/835 4. BJSM Position statement on youth resistance training - https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.921.206&rep=rep1&type=pdf 5. Stark center Kati Sandwina article - https://starkcenter.org/igh/igh-v9/igh-v9-n2/igh0902d.pdf 6. Jan Todd article - https://www.researchgate.net/publication/298437860_Origins_of_Weight_Training_for_Female_Athletes_in_North_America 7. Rogue documentary on Kati Sandwina - https://www.youtube.com/watch?v=OBXEVzj_Eg4

Ian Darragh joins me to review a study by Hall et al. (2021) titled "Prediction of muscle fiber composition using multiple repetition testing" We discuss this paper to find out whether or not one can predict their muscle fiber composition using multiple repetition testing in the back squat. Alternatively you can watch this episode on Youtube - Link to the study -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8139349/ Karp (2001) paper on muscle fiber typres and training - https://journals.lww.com/nsca-scj/citation/2001/10000/muscle_fiber_types_and_training.4.aspx Follow Ian on Instagram - https://www.instagram.com/beanswole/?hl=en Follow No Lift on Instagram - https://www.instagram.com/noliftpodcast/?hl=en

Biomechanics and sports injury expert Dr. Judd Kalkhoven joins me to discuss a number of topics relating to sports injury. Originally from South Africa, Judd currently works as a lecturer in Biomechanics at the University of Technology in Sydney. In this episode we discuss; what exactly is an injury? What is training load and what relevance does it hold for the purpose of reducing injury incidence? What value is there to be gained from monitoring training load? What can coaches do to reduce injury risk? Check out Judd's research papers here - https://scholar.google.com/citations?hl=en&user=9Zr2T-cAAAAJ Follow Judd on Twitter - https://twitter.com/kalkhovenjudd Follow No Lift on Instagram - https://www.instagram.com/noliftpodcast

Adam Meakins joins me to discuss the complexities of low back pain, bullshit in physiotherapy, physiotherapists spreading kinesiophobia and more. Follow Adam on Instagram - https://www.instagram.com/adammeakins/?hl=en Adam's website - https://l.instagram.com/?u=http%3A%2F%2Fthesports.physio%2F&e=ATN1c0r8DVvLMz2Xu0a8iD01Hkw_TWl_6-CucjeTZT2o6QYJ8wAxEQ2wU1ws4_4ifZ81dLo4_-41p8sQLwgW_cECwvAkwSC8lMVAAQ&s=1

This is the first in a series of episodes where I and Dr. Conor Heffernan explore the origins of some long standing strength training myths. In this episode, we discuss the origins of some common myths around squatting being harmful to the knee joint and the phenomenon of "muscle boundness". Links to sources mentioned Karl Klein - https://journals.lww.com/nsca-scj/citation/1984/06000/historical_opinion__karl_klein_and_the_squat.4.aspx Peter Karpovich - https://starkcenter.org/igh/igh-v8/igh-v8-n4/igh0804c.pdf McLaughlin (1978) paper - https://www.tandfonline.com/doi/abs/10.1080/10671315.1978.10615522 Fry et al. (2003) paper - http://www.luciano.si/images/blog015_raziskava.pdf

Tyler Williams has a PhD in Human Performance from the University of Alabama and currently works as an assistant professor at the University of Samford. His professional interests include monitoring resistance training performance and programming strategies for enhancing muscular fitness. In this episode, we discuss his PhD research looking into the effects of overreaching and tapering for improving bench press strength performance. Follow Tyler on Instagram - https://www.instagram.com/tylerdwilliams22/?hl=en Follow No Lift on Instagram - https://www.instagram.com/noliftpodcast/

Dr. Conor Heffernan joins me once again to discuss some of the key women within the physical culture timeline. It is important to note that this list is not exhaustive. Recommended resources: 1. Strong like her book - https://www.amazon.co.uk/Strong-Like-Her-Celebration-Unstoppable/dp/1982120851/ref=asc_df_1982120851/?tag=googshopuk-21&linkCode=df0&hvadid=427914206842&hvpos=&hvnetw=g&hvrand=9137123098745308119&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1007880&hvtargid=pla-901309942213&psc=1&th=1&psc=1&tag=&ref=&adgrpid=103526072550&hvpone=&hvptwo=&hvadid=427914206842&hvpos=&hvnetw=g&hvrand=9137123098745308119&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1007880&hvtargid=pla-901309942213 2. Iron Game History - https://starkcenter.org/research-2/iron-game-history/?query=jan%20todd 3. Rogue Legends series documentary on Katie Sandwina - https://www.youtube.com/watch?v=OBXEVzj_Eg4 Follow No Lift on Instagram @Noliftpodcast

Tom Maden-Wilkinson is a lecturer and researcher with expertise in muscle physiology. Tom is currently based at Sheffield Hallam University in the UK. In this episode we discuss Tom's work investigating the adaptations that contribute to strength performance among long-term strength-trained individuals. Papers discussed - https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00224.2019 https://pubmed.ncbi.nlm.nih.gov/33935234/ Follow Tom on Twitter - https://twitter.com/TMadenWilkinson Follow No Lift on Instagram - https://www.instagram.com/noliftpodcast/

Welcome to the very first No Lift podcast journal paper discussion. I'm joined for this episode by Ian Darragh. Ian is an Olympic Weightlifter, a PhD student at DCU and a fellow exercise science enthusiast. In this first instalment, we discuss a paper by Sakamoto et al. (2020) titled "Hyperventilation-aided recovery for extra repetitions on Bench Press and Leg Press". We hope you find the discussion informative and if you have any feedback, feel free to include it in the comments section below. If you are finding it difficult to follow along with the audio only version of this episode, then you might want to check it out on Youtube instead -https://www.youtube.com/watch?v=zXt3JslPQJQ&t=418s Link to the study - https://journals.lww.com/nsca-jscr/Fulltext/2014/04000/Hyperventilation_as_a_Strategy_for_Improved.33.aspx Follow Ian on Instagram - https://www.instagram.com/beanswole/?hl=en Follow No Lift on Instagram -https://www.instagram.com/noliftpodcast/?hl=en

Dr. Conor Heffernan returns to the show. In this episode, we discuss the evolution of the gym/strength training facilities as well the history of free-weight strength training implements (barbells, dumbbells etc.). Follow/share the podcast on Instagram - @noliftpodcast You can follow Conor on Twitter - https://twitter.com/PhysCstudy Sources mentioned in this discussion: Prof. Jan Todd's article - https://docs.google.com/viewerng/viewer?url=https://www.starkcenter.org/igh/igh-v3/igh-v3-n6/igh0306c.pdf Kimberly Beckwith's Thesis on Alan Calvert - https://repositories.lib.utexas.edu/handle/2152/3816 Eric Chaline's book on the history of the gym - https://www.amazon.co.uk/Temple-Perfection-Eric-Chaline/dp/178023449X Rogue legends series documentary on Eugen Sandow - https://www.youtube.com/watch?v=S-nPD2__e0E&t=1s The Strongmanproject - https://strongmanproject.com/