Science-Based Lifting Is Lying To You (15 Years of Coaching Says So)

Science-Based Lifting Is Lying To You (15 Years of Coaching Says So)

Is "science-based lifting" actually making you better - or just making you train like a robot with a foam roller through your arm? In Episode 146, Nick and Grant break down where evidence-based training earns its place and where the internet took it way too far. Bluetooth handles, lengthened partials, 3 reps-in-reserve, mouth guards mid-set - we get into all of it. Two coaches, 15 years each, 30,000+ hours on the gym floor, calling it straight. We cover why Jeff Nippard's own lengthened-partials research landed back at "just do the full rep," why the bench press got unfairly cancelled, why mechanical tension and hard effort beat perfect form on a spreadsheet, and the simple form → time-under-tension → weight framework we use with every client. Science is a tool, not a religion. It's a way - not the only way. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick [https://www.instagram.com/getfitbynick] Grant: https://www.instagram.com/coach_grantmcdonald/ [https://www.instagram.com/coach_grantmcdonald/] 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ [https://www.instagram.com/performwellpodcast/] TikTok: https://www.tiktok.com/@performwellpodcast [https://www.tiktok.com/@performwellpodcast] YouTube: https://www.youtube.com/@getfitbynick [https://www.youtube.com/@getfitbynick] ────────────────────────────────── Chapters: 00:00 Is science-based lifting worth it? 01:30 What science-based training really means 03:00 Full range vs partial reps 04:00 Why old-school bodybuilders still got huge 05:20 When data ruins training 06:00 Knees-over-toes & flawed science 08:00 Jeff Nippard, Israetel & online lifting culture 08:30 Lengthened partials vs full reps 11:00 Coaching experience vs studies 12:00 Reverse-banded hack squats 14:35 Bench press vs dumbbell press 16:30 Mechanical tension & chest growth 18:10 Which is safer? 20:30 Final verdict on science-based lifting 22:10 The movement patterns that matter 22:50 Why training hard still wins 23:30 Form, tension & progressive overload 24:35 Drop sets and plateau breakers 25:30 It’s a way, not the only way   #sciencebasedlifting #hypertrophytraining #buildmuscle #strengthtraining #performwellpodcast Credits: Music: Infinite by Soundridemusic Link to Video: https://www.youtube.com/watch?v=VZwcnKbRBpo&list=PLyuakwzSUr6DM1YqTg65HiWG0UrmxdOFk

Pole Fitness Fixed My Body Dysmorphia | Beccie Dunn

Most people think pole fitness is a party trick. Beccie Dunn thought it looked cool in a photo and couldn't even walk into a class alone. Then it fixed her. Beccie spent years trapped in body dysmorphia — eating 900 calories a day, training like a bodybuilder, desperate to be as small as possible. Pole fitness broke that cycle. When she saw how much strength, muscle and proper nutrition it actually took to get good, everything changed. Now she runs Dynamic Aerial Academy in Southampton and has built one of the most empowering fitness communities in the UK. In this episode we tried pole for the first time (and got absolutely humbled), then sat down to talk about everything the fitness industry doesn't say loudly enough. We cover: How pole fitness rewired Beccie's relationship with food, her body and strength Why she was eating 900 calories while training a full-body skill sport The eating disorder, the body dysmorphia, and the exact moment the switch flipped Breaking her foot mid-session — and teaching the rest of the class on it Training kettlebells on the day she went into labour (waters broke that night) Why pole is one of the hardest skill sports you can do — and why that's the point Sleep, REM cycles and what's actually killing your recovery Raising strong kids in a world obsessed with junk food Building community, handling online hate, and staying in your lane This one's for anyone who's ever punished their body trying to look a certain way — and needed someone to show them a better reason to train. 🔔 Subscribe for new episodes weekly 📍 Dynamic Aerial Academy, Southampton 📸 Follow Beccie:  @becciedunnfitness  [https://studio.youtube.com/channel/UCGEtJfg7ppmjU1eVM48gWrA] https://www.instagram.com/becciedunn/ [https://www.instagram.com/becciedunn/] 📌 Chapters 00:00 - Intro & Welcome to Dynamic Aerial 00:17 - What Pole Fitness Actually Is 01:43 - How Beccie Got Into Pole & Built Her Academy 02:13 - Bodybuilder Training vs Performance Training 03:31 - Eating 900 Calories While Training Pole 05:14 - The Turning Point: Strong & Sexy Is Born 07:00 - Why Pole Is Closer to Gymnastics Than the Gym 08:47 - She Broke Her Foot and Still Taught That Night 10:00 - Managing Tendonitis & Injuries in Pole 11:04 - Kettlebells: The Most Transferable Tool to Pole 13:00 - How Long Does It Take to Get Good at Pole? 14:00 - Building Community From Day One 19:00 - Social Media, Followers & Mental Health 21:57 - How to Handle Online Hate 26:20 - Who Is Pole Fitness For? (Everyone) 31:00 - Competition vs Social Media in the Pole World 33:00 - What to Expect in Your First Pole Class 35:39 - Why Sleep Is Your #1 Performance Tool 37:00 - Deep REM, Sleep Data & Evening Routines 40:00 - Perimenopause, HRT & Sleep 40:38 - Training Through Pregnancy Up to Labour 44:22 - Raising Kids on Real Food 51:44 - What Does It Mean to Perform Well? 53:42 - Find Beccie & Dynamic Aerial Academy ────────────────────────────────── 🎙️ Hosted by Nick, Grant & Gemma. Nick: https://www.instagram.com/getfitbynick [https://www.instagram.com/getfitbynick] Grant: https://www.instagram.com/coach_grantmcdonald/ [https://www.instagram.com/coach_grantmcdonald/] Gemma: https://www.instagram.com/gemmapaddy82/ [https://www.instagram.com/gemmapaddy82/] 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ [https://www.instagram.com/performwellpodcast/] TikTok: https://www.tiktok.com/@performwellpodcast [https://www.tiktok.com/@performwellpodcast] YouTube:  @getfitbynick  [https://studio.youtube.com/channel/UCWHKVp5zMBm0tiA9h0eTbWQ]   #PoleFitness #BodyDysmorphia #EatingDisorderRecovery #StrengthTraining #PerformWellPodcast #FitnessWomen #StrongAndSexy #PodcastFitness #WomensHealth #FitnessMotivation

Don't Start Your Summer Diet Until You've Watched This

Everyone's telling you to start your summer diet. We're telling you to stop. Nick, Grant & Gemma have a combined 40+ years of PT experience — and their biggest lesson isn't about what to eat or how much cardio to do. It's this: the body you're chasing for summer probably isn't worth the cost of getting it. In this episode of The Performwell Podcast, Gemma opens up about the psychological fallout of getting shredded, Nick breaks down why chasing a physique goal is like thinking school is your whole life, and Grant shares the clients who got the body — and still weren't happy. From crash diet culture and body dysmorphia, to steroids hiding in plain sight on Instagram, to how Gemma's testosterone and HRT journey became the most sustainable thing she's ever done — this is the conversation you need before you start cutting for summer. If you've ever crash dieted before a holiday, compared yourself to someone online, or wondered why getting lean still didn't feel like enough — watch this first. WHAT WE COVER: → Why 6–8 week summer transformations usually backfire → The psychological damage of extreme dieting and photo shoot prep → Body dysmorphia — and why even the fittest people aren't immune → What actually is a healthy body fat % for men and women → The steroid problem hiding in plain sight on your Instagram feed → Why the body you can't sustain isn't worth chasing → Gemma's HRT and testosterone journey — and how it changed everything → How to shift your mindset from "summer body" to something that actually lasts ────────────────────────────────── 🎙️ Hosted by Nick & Grant, with special guest Gemma. Nick: https://www.instagram.com/getfitbynick [https://www.instagram.com/getfitbynick] Grant: https://www.instagram.com/coach_grantmcdonald/ [https://www.instagram.com/coach_grantmcdonald/] Gemma: https://www.instagram.com/gemmapaddy82 [https://www.instagram.com/gemmapaddy82] 📲 Follow us: nstagram: https://www.instagram.com/performwellpodcast/ [https://www.instagram.com/performwellpodcast/] TikTok: https://www.tiktok.com/@performwellpodcast [https://www.tiktok.com/@performwellpodcast] YouTube: https://www.youtube.com/@getfitbynick [https://www.youtube.com/@getfitbynick] ────────────────────────────────── 0:00 – Intro: The Problem With Summer Diets 0:53 – Why 6–8 Week Transformations Are a Mistake 3:29 – The Psychological Fallout of Getting Shredded 4:02 – Body Dysmorphia — Does Anyone Actually Escape It? 7:03 – Photo Shoots, Bodybuilding & Knowing Your Limits 12:10 – What's Actually a Healthy Body Fat % for Men & Women? 19:20 – The Steroid Problem Nobody's Talking About 21:40 – Gemma's HRT & Testosterone Journey — And How It Changed Her Life   #SummerDiet #HolidayPrep #FitnessPodcast #SummerBody #BodyDysmorphia #DontStartYourDiet #PerformwellPodcast #FitnessTruth #SustainableFitness #GymCultureUK #HRTWomen #TestosteroneWomen #GetLeanForSummer #CrashDiet #MentalHealthFitness

Why You Need A Fitness Goal That Scares You

Most people are waiting to feel ready before they commit to a goal. The problem? That moment never comes. In this episode, we sit down with Grant to talk about why having a concrete event — whether it's a photo shoot, marathon, Ironman, or white-collar boxing match — is one of the most powerful tools for transforming your fitness AND your mindset. Nick shares how he went from his lowest point post-COVID to stepping into a boxing ring in front of 1,000 people, and we break down why purpose is the antidote to depression, why your first event just needs to be DONE (not perfect), and the framework that helps you find the REAL reason you want to change. If you've ever said "I'll start when I'm ready" — this conversation is for you. WHAT WE COVER: → Why challenges give you purpose (and why purpose fights depression) → The personal challenge framework — marathons, photo shoots & comps → How Grant went from his lowest point post-COVID to boxing in front of 1,000 people → Why your first event just needs to be DONE — not perfect → The fear of failure that stops people committing (and how to flip it) → The 5 Whys — finding the REAL reason you want to change → Why we're doing Ironman Leeds on August 16th   🔗 Sponsor our Ironman for CALM (Campaign Against Living Miserably): https://www.justgiving.com/page/stron... [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbW1EYUZzTTIyR1ZEcW53c0poQ3hRdmVzUFZjUXxBQ3Jtc0traHQ0czJVU3FSN21sR0tIc1N2LV9pN29YXzFPbWFEX285akkwaFdEcHVJQzBLMFBCV1haYmw5Skx3d2RtNlJCUjF0ZVpnbUczcEFaajlBMmV4eUptYjhPaFNiYlRVSURvZFVCLUZDa1d5N2tVUEFSMA&q=https%3A%2F%2Fwww.justgiving.com%2Fpage%2Fstronger-than-the-silence&v=BWluEesMO7Q] CALM supports men under 50 — the biggest demographic affected by suicide worldwide. Please donate if you can. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick:   / getfitbynick   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbDY0ekwyZDlpaGFSZXZqMGc1VEZKaW9nalpKQXxBQ3Jtc0tsaHRZUUFaNHlwcWJkZHJpWXljTVVCZFI0VE9fdEcyM2UyeGYxb0JKSEJfRk5UQzN4aXBhWEpfMzY0WXFkRENPX3ZEYmRFMm9HTElEazI1SEpwRnE4NXNBc1YzejNyTDM1Zk9LbG1jUU80dzlsOEhhMA&q=https%3A%2F%2Fwww.instagram.com%2Fgetfitbynick&v=BWluEesMO7Q] Grant:   / coach_grantmcdonald   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbVo1a2x6QjZ0U1BjalgwdzRRM3BoZ2h6cHZiQXxBQ3Jtc0ttWm11WElPempJSDBfaWMzdmlPeU1BUTRKd0ZTcnpLeXkyLW5ycGhHOUdYMkNpSmdwWUpWRXhxbkpPNmJEVkJNUmctbF9Mc1pXN3V4MjlBVzlJRmQyaWVLNks0Z3QwUU51azlZeFdnNThDTXlUTlM5UQ&q=https%3A%2F%2Fwww.instagram.com%2Fcoach_grantmcdonald%2F&v=BWluEesMO7Q] 📲 Follow us: Instagram:   / performwellpodcast   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbjVHN0QyWloxTU1RTU9KdEw2d2JUQlhkUlZYQXxBQ3Jtc0tseUg3cHo4SHMyRks5UF9FcXk1azY1aGRJQW50U3dmU1laREk0clVpT1dUajltNjg0SXZkQ3EzMHRjNTBETGxkTThEbi1TdUNmN2dTa0pNS2JVaTk2ejBQQlJrSVNwNUxDVDA2ell0TDRKaGlPVnJ6SQ&q=https%3A%2F%2Fwww.instagram.com%2Fperformwellpodcast%2F&v=BWluEesMO7Q] TikTok:   / performwellpodcast   [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbHFvR3BZM2xsbV9jZzI2M2RZT24yVlJKNnd3d3xBQ3Jtc0tsZEpuZ0Z0Q09hM0cycU1PcDM4b281bFFSbWtpN244SUIySzBjc0t3LUVpeXFUNzROemoyeVdRbW5oa0RqSUFYZlg5ZzhiSnFMQTdybWN5SGYydndqbUI0bkJwQmRuUG96ektFd1RtNVFkN3hoN0NJMA&q=https%3A%2F%2Fwww.tiktok.com%2F%40performwellpodcast&v=BWluEesMO7Q] YouTube:    / @getfitbynick   [https://www.youtube.com/channel/UCWHKVp5zMBm0tiA9h0eTbWQ] ────────────────────────────────── 0:00 [https://www.youtube.com/watch?v=BWluEesMO7Q] – Intro 1:22 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=82s] – Why do events at all? 7:48 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=468s] – Purpose is the antidote to depression 13:44 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=824s] – Fear of failure & why we train to failure 18:40 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=1120s] – The 5 Whys framework live demo 22:00 [https://www.youtube.com/watch?v=BWluEesMO7Q&t=1320s] – Outro & Ironman charity link #PerformWellPodcast [https://www.youtube.com/hashtag/performwellpodcast] #GoalThatScaresYou [https://www.youtube.com/hashtag/goalthatscaresyou] #FitnessMotivation [https://www.youtube.com/hashtag/fitnessmotivation] #Ironman [https://www.youtube.com/hashtag/ironman] #PhotoShootPrep [https://www.youtube.com/hashtag/photoshootprep] #FearOfFailure [https://www.youtube.com/hashtag/fearoffailure] #PurposeOverDepression [https://www.youtube.com/hashtag/purposeoverdepression] #MensMentalHealth [https://www.youtube.com/hashtag/mensmentalhealth] #CALM [https://www.youtube.com/hashtag/calm] #FitnessMindset [https://www.youtube.com/hashtag/fitnessmindset]

Breaking The Generational Cycle of Trauma | Matt Harris

⚠️ CONTENT WARNING This episode contains honest discussion of sexual abuse, violence, murder, drug addiction, and grief. Listener discretion is advised. ────────────────────────────────── Matt Harris was born into a generational cycle of violence, abuse, and silence. By the time he was 13, he had survived sexual abuse from a family member, witnessed his brother commit murder, had his identity changed by deed poll, and been moved between hostels to escape the people hunting his family. This is the story of how one man decided the cycle ends with him. In this episode of The Former Podcast, Matt opens up about generational trauma, breaking the cycle of abuse, and what it actually takes for a man to heal — not just cope, not just survive, but break the pattern so it doesn't pass to the next generation. If you've ever thought "I don't want to become my father" or "something in my family has to stop with me" — this conversation is for you. WHAT WE COVER: → How generational trauma gets passed down through families → The two "fractures" that defined Matt's childhood → Why he used drugs daily for 3 years to numb the pain → How fitness became both a lifeline AND another form of avoidance → Breaking his silence publicly in 2018 → Walking 105 miles of the South Downs Way to process his sister's death → What it means to be "The Unhealed Man" → How any man can start breaking his own generational cycle today Matt is currently writing his book, The Unhealed Man. 📸 Follow Matt: https://www.instagram.com/healingwithmatt [https://www.instagram.com/healingwithmatt] If this episode resonated with you, share it with a man who needs to hear it. ────────────────────────────────── 🎙️ Hosted by Nick & Grant. Nick: https://www.instagram.com/getfitbynick [https://www.instagram.com/getfitbynick] Grant: https://www.instagram.com/coach_grantmcdonald/ [https://www.instagram.com/coach_grantmcdonald/] 📲 Follow us: Instagram: https://www.instagram.com/performwellpodcast/ [https://www.instagram.com/performwellpodcast/] TikTok: https://www.tiktok.com/@performwellpodcast [https://www.tiktok.com/@performwellpodcast] YouTube: https://www.youtube.com/@getfitbynick [https://www.youtube.com/@getfitbynick] ────────────────────────────────── 0:00 – Intro 0:44 – Meet Matt Harris: The Man Behind the Name Changes 1:53 – Born Into a Fractured Family: Generational Trauma Explained 4:53 – Growing Up With Violence: What "Normal" Looked Like 7:44 – The First Fracture: Sexual Abuse at 12 Years Old 8:46 – The Second Fracture: His Brother Commits Murder 10:16 – Prisoners in Their Own Home: Life After the Murder 12:10 – A New Identity: Name Changes, Relocating & Starting Over 13:56 – School, Paranoia & Being Terrified People Would Find Out 15:14 – How He Found Drugs — And Why It Made Perfect Sense 18:02 – 3 Years of Daily Drug Use: Masking the Pain 19:38 – Running From the Truth: Breaking Silence in 2018 21:05 – How Fitness Found Him (And Became Another Escape) 26:33 – Steroids, Obsession & Losing Himself in the Sport 28:22 – The Absent Dad: Repeating the Cycle He Swore He'd Break 33:38 – Self-Worth: What It Really Means for the Unhealed Man 36:30 – The Unhealed Man: Why He's Writing the Book 38:54 – Pathways to Healing: What Actually Worked for Matt 43:10 – 105 Miles for His Sister: Processing Grief Through Movement 48:26 – His Sister Speaks to Him on the Trail (Most Emotional Moment) 51:15 – Doing Hard Things From Love, Not Hate 54:08 – What It Means to "Perform Well" 56:10 – Final Message: It Ends With Him 57:28 – Outro #TheFormerPodcast   instagram: / infractionimhere spotify: https://open.spotify.com/artist/7qlhXQA7QMXRwHtfTcQoyJ [https://open.spotify.com/artist/7qlhXQA7QMXRwHtfTcQoyJ]   #ItEndsWithMe #GenerationalTrauma #MensMentalHealth #BreakingTheCycle #MattHarris #MensPodcast #TheUnhealedMan