ROAR Knowledge Podcast - Fearless Training

Emily King is an online fitness coach, IFBB Pro Athlete & Mum. In this over saturated and ever growing fitness world, losing fat and building muscle whilst managing your life, job, relationships and kids seems to be getting ever more difficult as we become more time poor and distracted & misinformed... Emily and their industry leading coaches help busy people get results through sustainable, flexible and evidence based methods! Expect to learn, how you can navigate a fitter lifestyle as a parent by making small realistic changes, some of the biggest myths about the losing fat, a simplified approach to what it really takes to getting into shape, where people go wrong when thinking about using performance enhancing drugs and much more... Links: King Bodies Website: https://kingbodies.com/ Emily's Instagram: https://www.instagram.com/emily_kingbodies/_ Get in touch here in the comments below or visit our website here: https://www.fearlesstrainingunited.com

TEMPO: THE BREAKDOWN Welcome to the final piece of the training puzzle: Tempo. As the least critical factor in your training program, it’s also one of the most misunderstood. Hopefully, by now, you’ve been applying the foundational principles we’ve covered effectively, and if so, I’d love to hear about your progress—the entire FTU team would! Let’s dive into tempo. Although it’s not a top priority for most trainees, it often gets blown out of proportion and overly complicated. Like "rest time," it’s an element many see as highly complex, often due to myths perpetuated by social media, underqualified trainers, misled athletes, and even some corrupt organizations. Today, we’re cutting through the noise with facts so you can maximize your approach to tempo without overthinking. TIME UNDER TENSION When it comes to lifting tempo, many people—especially bodybuilders—claim that greater time under tension (TUT) or slowing down reps (often referred to as “negative training”) will result in more muscle activation, greater damage, and ultimately, more growth. If this theory were true, consider this: the pull of gravity constantly exerts tension on us, yet we don’t grow muscle simply by existing. The missing piece in the “more TUT equals more growth” equation is force—specifically, the load you’re resisting during training. When you slow down your lifting speed excessively to increase TUT, two things happen: You sacrifice load. You won’t be able to lift as heavy, which reduces the overall stimulus on the muscle. You lose effective reps. Effective reps—those performed near failure—are essential for progression. If TUT were the only factor needed for muscle growth, we could all build impressive physiques simply by walking around with ankle and wrist weights or curling pencils all day. But common sense (and science) tells us this isn’t how it works. The takeaway? Focus on what actually drives progress: the balance of tension, load, and effective reps. CONSIDERATIONS Just as with rest time, the simple answer to tempo is this: lift weights. However, to provide a more precise recommendation: Control the weight. Proper form is critical for muscle activation, progressive overload, and injury prevention. Focus on the eccentric phase. Control the negative (lengthening) phase of the movement to ensure that gravity isn’t doing the work for you. Your muscles should be engaged throughout. Aim for pristine form. Lift with the correct tempo for your allocated rep range, recruit the targeted muscles effectively, and progress the load when ready. By prioritizing control, form, and progression, you’ll handle tempo effectively and see consistent results in and out of the weight room. Let go of the over-complication, focus on what matters, and train with intention.Coaching Enquires: https://calendly.com/fearlesstraining/30min?month=2024-10

REST: THE BREAKDOWN How much rest is best? In this module, we’ll tackle the ever-debated topic of rest periods and uncover what’s truly optimal for maximum gains in size and strength. Let’s dive in. The Myth of Short Rest Periods For years, weightlifting legends, fitness media, and self-proclaimed gurus have promoted the idea that short rest periods, along with chasing the biggest “pump” possible, are the keys to hypertrophy (muscle growth). While the pump feels amazing, let’s clear this up: the pump alone won’t grow big, strong muscles. If this were true, we could simply string together endless bodyweight supersets, achieve a massive pump, and end up shredded and jacked. But as we all know—or should know—this doesn’t work. Rest & Fatigue: A Logical Look From a practical perspective, shorter rest periods mean you’ll fatigue faster, leading to fewer reps and lower overall volume. Since total volume (sets x reps x load) is a major driver of hypertrophy, skimping on rest can hold you back. From a scientific standpoint, research consistently shows that longer rest periods—typically 3 to 5 minutes—are superior for building muscle and strength. Why? They allow better recovery between sets, enabling you to lift heavier, complete more reps, and accumulate higher total volume over time. Finding the Right Rest Period So, how much rest is too much? And what’s too little? It depends on: The type of exercise (compound vs. isolation). The load you’re using (heavier weights often require longer recovery). For example: Big lifts (e.g., squats, deadlifts): Rest 3–5 minutes for full recovery. Compound movements (e.g., bench press, pull-ups): Rest around 2–3 minutes. Isolation exercises (e.g., curls, lateral raises): Shorter rest periods of 1.5–2 minutes can work well. Key Considerations Keep it simple: rest until you’re ready to perform at your best for the next set. There’s no need to obsess over losing the pump or worry that chatting with a friend for an extra minute will ruin your gains. General Guidelines: Smaller muscle groups: 1.5–2 minutes. Larger compound lifts: 2.5–3 minutes. Full-body movements: up to 5 minutes. Conclusion Train hard, but train smarter. Prioritise recovery between sets to maximise your performance and results. Rest isn’t wasted time—it’s the foundation for sustainable progress. Coaching Enquires: https://calendly.com/fearlesstraining/30min?month=2024-10

Overview: Choosing the right exercises is essential, but there’s no single movement that will instantly transform your physique. Instead, consistent, progressive training with the right exercises can build a strong, impressive body. Strength Focus: There’s a close link between strength and muscle size, making compound movements (e.g., squats, bench press, deadlifts) critical for strength goals. These exercises allow for greater volume over time and are foundational for developing muscle mass, as seen in powerlifters and strongmen. Hypertrophy (Muscle Growth): While isolation movements (e.g., triceps extensions, curls) have their place, they shouldn’t overshadow compound lifts that engage multiple muscle groups. Effective hypertrophy training relies on a balance between heavy, compound movements and targeted accessory work. Volume Distribution: * 50-75% Compound Lifts: Key movements like squats, bench press, and deadlifts should make up the majority of your workout. * 25-50% Accessory Lifts: Supplement with isolation exercises like curls and leg extensions. * Structure: Aim for 1-2 compound and 1-3 isolation exercises per muscle group for balanced growth. Key Factors in Exercise Selection: 1. Specificity: Focus on specific movements to build strength for your sport or goals. Avoid changing programs too often, as consistency is crucial for progression. 2. Progression & Balance: Adjust volume and focus on lagging muscle groups to ensure symmetry and improve performance. 3. Biomechanics: Individual structural differences matter. If certain exercises don’t feel right, consider alternatives that better suit your build (e.g., high-bar vs. low-bar squats). A skilled coach can help identify suitable modifications. Conclusion: Prioritize simplicity and quality in your training. Stick to foundational, goal-aligned exercises, train smart, and avoid overcomplicating. This approach will lead to steady progress and a well-rounded physique. Coaching: https://calendly.com/fearlesstraining/30min?month=2024-10

Welcome back to the second episode of my "Natty to Enhanced" series, where I document my transition from being a natural athlete to an enhanced one. In this vlog, I dive into the key changes I've noticed so far, covering everything from dosage adjustments and blood work to common misconceptions around going enhanced. I also share some crucial recommendations and considerations I've learned along the way. Whether you're thinking of making the switch or just curious, this episode is packed with valuable insights from my personal journey. Make sure to watch and drop any questions in the comments! iMedical: https://imedical.com.au/order/blood-tests/sport-hormone-private-blood-tests Optimal Health: https://optimalhealthclinic.com.au Coaching: https://calendly.com/fearlesstraining/30min?month=2024-10