Warm-up & Workout Prep Maximise Your Performance When Strength Training.

Summary:Ever feel like everyone else in the gym is building muscle faster than you? In episode 74 of the Smart Strength Training Podcast, Andy tackles one of the most common frustrations in strength training: why some people seem to respond more slowly than others. Drawing on a fascinating new study that put the same group of people through two identical training blocks, Andy explores whether “non responders” really exist and what the research reveals about how individual muscle growth can be. He also shares realistic expectations for how much muscle women can build each year, why the scales can mislead you, and the practical levers you can pull to make sure your training is actually working. If you’ve ever doubted your progress, this episode will change how you think about your results.Chapters:00:00 Why do some people seem to build muscle more slowly?02:25 What the new two block study actually found05:15 How much muscle women can realistically build each year07:45 Andy’s muscle building checklist09:45 Set volume and volume cycling for busy schedules12:50 Why reviewing your training block is a game changerIf you are interested in working with me, check out: andyvincentpt.com

Summary:In this episode, I look at where the research on collagen supplementation currently stands and why the evidence-based space seems so split on it. I explain why collagen’s amino acid profile makes it a poor muscle-building protein, and why the recent positive studies on skin and strength are weaker than they first appear. I also cover what actually matters for tendon and connective tissue recovery, and why glycine might be a cheaper, more logical option. Chapters:00:00 - Introduction02:17 - What is collagen?04:40 - Do you need to supplement?07:04 - Collagen and skin research09:24 - Funding and study quality12:32 - Collagen and strength research14:56 - Whey vs. collagen17:17 - Tendon recovery priorities19:41 - Conflicts of interest21:58 - My final verdictIf you want help building strength without the guesswork? Head to andyvincentpt.com to find out how my coaching works.

In this episode I talk about one of the most common conversations I have with clients: gut issues. A recent client chat about IBS symptoms got me thinking about why gluten wasn't on my list of first things to look at, even though it's one of the most heavily marketed "fixes" out there. I cover how common GI distress really is, where the gluten free trend came from, and what a fascinating 2025 study found when people who believed they were sensitive to gluten were put to the test.I also take you through the tiering system I use with my clients, so you can work through the changes most likely to make a difference, in order. If you've struggled with bloating, reflux or a sensitive stomach and felt unsure where to start, this one should give you a clear, evidence based place to begin.Chapters:00:00 Introduction and why I'm covering gluten and gut issues02:49 The rise of gluten free, coeliac disease and FODMAPs05:06 The 2025 study putting gluten sensitivity to the test07:22 What's really behind GI issues, plus tier one of my system09:44 Tiers two and three: practical diet and lifestyle changes14:27 The low FODMAP diet and how it should be usedIf this has been useful, check out my website for information about online personal training. Andyvincentpt.com

Summary:In this episode , I break down periodization, structuring training over months rather than just session to session, and how much it actually matters for your gains. I cover linear periodisation (moving from high rep, lighter load to low rep, heavy load), reverse linear periodisation (the opposite direction), block periodisation (distinct volume, strength, and power phases), and undulating periodisation (reps that shift week to week or even day to day rather than in one direction).I'm upfront that the research on these models is thin and mixed, and that for most people they aren't proven to outperform simple progressive overload. But I explain why I still use them, especially undulation, with my clients: they add variety, built in auto regulation, and most importantly, they keep training fun and sustainable over the long term rather than being strictly necessary advanced tools.

Summary:In this episode, I explore why a calorie is not always a calorie, even when two meals carry the same number on the label. I break down three factors that shape how much energy your body actually absorbs from food, the limits of the century old calorie counting system, the hidden energy cost of digesting protein, carbs, and fat, and how fibre, cooking methods, and even chewing speed change how many calories you truly extract from a meal. I show how higher-fibre diets can lower the calories absorbed from food, and why individual differences, right down to genetics and gut bacteria, mean no two people process the same meal identically. Chapters:00:06 - Introduction to the episode: why two diets with the same calorie count can produce very different body composition results.02:23 - Food labelling and metabolteng starches cread, and how coolie label predictee energy than thg 20% less usablond study showinncluding the almizable energy, resistant starch.04:47 - The thermic effect of feeding, why protein costs the body far more energy to digest (20 to 30%) than fat (0 to 3%) or carbs (5 to 10%).08:11 - Individual variability in absorption, covering fecal energy loss ranges and the AMY1 gene's link to overweight and obesity classification.10:35 - How chewing speed affects how much energy you actually absorb from a meal.12:56 - Wrap up and the caveat that any increase in protein or fibre intake should be made gradually to avoid GI distress.If you're ready for a personalised, evidence-based approach to strength training, head to: andyvincentpt.com to learn how we can work together.

Summary:This episode covers warm-up sets and workout prep, including a look at a research paper that's been widely shared online in a way that makes warm-ups sound pointless. I break down why that study's findings don't generalise, then walk through how to actually structure your warm-up sets based on load, experience, and rep range. The second half tackles straight sets vs. ramped sets for your working sets — when each one makes sense, and whether you really need three sets of everything. Plus: why your last warm-up rep matters more for confidence.Chapters:00:12 – Why the "warm-ups don't work" research is misleading04:40 – The actual study: leg press & Smith machine bench press warm-up sets07:02 – Building a warm-up progression based on your working load09:17 – Why your last warm-up rep matters more than your first11:41 – Straight sets vs. ramped sets: what's the difference14:01 – The case for ramping when your goal is strength18:44 – Do you actually need three working sets?21:08 – Key takeaways: trial and error over one-size-fits-all

Summary:I talk about why most bone mass is genetically fixed, what the newest research actually shows about resistance and impact training, and why the real goal is preventing falls, not only chasing bone density increases.Chapters:00:00 – Intro: why I'm covering bone mass now00:57 – Why 80% of your bone mass is already set by genetics and childhood03:36 – What actually works: resistance vs. impact vs. low-impact activity06:35 – Breaking down the Lift More study results11:07 – Why preventing falls matters more than chasing bone density16:04 – DEXA scans and my closing takeawayIf you want to help integrate high and moderate load training, as well as jumps and plyos, into your training, check out my website for information about my online personal training:andyvincentpt.com

Summary:In this episode I talk about rest pause sets, myo-reps, and how rest period manipulation factors into progression. This is part two of my series on time-efficient and advanced training methods, following on from part one on drop sets and clusters. I cover rest pause sets, and myo-reps.Chapters:00:33 — Intro and recap of part one (drop sets and clusters)01:30 — What rest pause sets are and how to do them04:30 — Practical application and safety considerations07:00 — How to progress rest pause sets and where to place them08:50 — Myo-reps explained (Borge Fagerli's method)12:50 — Rest period manipulation and why straight sets stay the foundation

Summary:In this episode of the Smart Strength Training Podcast, I explores time-efficient strategies and advanced methods for progression, focusing on drop sets and cluster sets. I break down what drop sets actually are. Despite their popularity, the research is inconsistent and they perform on par with straight sets. I then unpack cluster training and its use. The key takeaway throughout is that straight sets should still make up around 90% of your training across the year, with these advanced methods layered selectively over the top.Chapters:01:50 – Drop sets explained: what they are and why they're the most overhyped progression method02:27 – How drop sets work: taking a load to failure, then stripping weight for more reps04:47 – The honest take: research is inconsistent and drop sets are roughly equivalent to straight sets07:10 – Practical application: exercise selection, safety, and using drop sets in the final weeks of a block08:00 – Cluster training introduced: breaking a set into mini-sets with short intra-set rest11:54 – Why clusters are the more useful tool: busting plateaus, managing fatigue, and learning push-ups and pull-upsIf you want help with your own training, check out my website to see more information about how to work with me online: andyvincentpt.com

In this episode, I tackle the ongoing debate around fed versus fasted training for women, cutting through the noise to look at what the research actually says. The idea that fasted training is superior for fat loss has been around for years, based on the logic that lower blood glucose and insulin levels force the body to burn stored fat as fuel. But as I explain, fat oxidation in a single session is irrelevant when fat loss is a process that unfolds over weeks and months. Studies from 2013, 2014, and a 2025 systematic review all point to the same conclusion. There is no meaningful difference in fat loss or muscle hypertrophy outcomes between women who train fed and those who train fasted.The real question is not which state is scientifically superior, it is which one allows you to perform at your best. Some women feel better training on an empty stomach, while others need fuel to hit their numbers. My advice is simple. Track your performance, not the mechanisms. If you are hitting your lifts, progressing your runs, and feeling strong through your sessions, your current approach is working. If you are running out of steam halfway through, it is worth experimenting with your fueling. The only metric that matters is whether your strategy is helping you get better over time.Chapters:00:00 – Introduction: why fed vs fasted training is a debated topic and how we got here02:32 – The science behind fasted training and fat oxidation. why it sounds good but falls short04:53 – What the research actually says on fat loss outcomes in women06:00 – Should women worry about training fasted when building muscle09:34 – Why personal experience matters. finding what works for your body and your schedule13:00 – The only metric that actually matters. training performance as your guideIf you want a coaching approach that is built around what actually works for your body and your goals, head to andyvincentpt.com to find out more about working with me.