Stronger Than Your Boyfriend

On today’s episode of the podcast we set the record straight on leg day. Lower body movements are more important than you think, and are debatably even more important than upper body workouts. Learn the science behind why leg day is never something to be missed, and what movements you can incorporate into your routine to maximize the benefits of lower body lifts. 

In this episode, we discuss: 
Why Leg Day Matters More Than You Think
The Benefits of Training Your Lower Body
What Happens When You Skip Leg Day
Leg Day Exercises for Growth
How Often You Should Train Legs 

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Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!
Question 1: Why is it that I always feel “sore” (by sore I mostly mean just the normal fatigue after lifting) everywhere, but my back) My back seems to be the hardest to engage? 
Question 2: What is your current hyper fixation meal? 
Question 3: For a woman going through perimenopause, other than getting in enough protein and strength training, what's the best way to lose body fat and keep muscle.
Question 4: How do I know if I'm actually training hard enough for muscle growth? I leave the gym feeling like I worked hard, but I'm not sure I'm pushing enough to see results.
Question 5: Is collagen protein a good supplement to take to help me get enough protein throughout the day?

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Today, we teach you exactly how to grow your glutes! building the glutes is probably one of the biggest trends in the fitness world. And, having a strong booty is actually one of the best ways to support your lower back. In this episode, we share what compound movements and accessory work you can fold into your training that will have your booty burning! Your butt might not actually burn, but it will get stronger. We also share the fine details of glute building that includes rep ranges, sets, rest periods, days per week you need to train, and more. Listen for the complete blueprint you need to create your own booty building program. 

In this episode, we discuss: 
How To Grow Glutes
Glute Workouts For Muscle Growth
Recovery After A Glute Workout

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Today’s episode of the podcast is all about how you can strengthen and heal lower back pain through stretching and strength training movements. If you suffer from chronic lower back pain, you’re not alone. Back pain is one of the most common reasons people stop working out, which could actually make things worse. In reality, exercise is often the solution to lower back pain. We’re here to tell you the most common reasons you might be experiencing back pain and what movements you can incorporate into your routine to work through the pain and heal. 

In this episode, we discuss: 
Why Exercise Is Key for Back Pain
Why Weak Glutes are Often the Culprit 
Benefits of Targeted Back Exercises
Easy Stretches for Back Pain Relief
Strengthening Exercises for a Healthy Back
Tips to Exercise Safely with Back Pain
Why Consistency Is Key for Lasting Back Pain Relief

Resources Mentioned: 
Podcast Episode 271: Movement as medicine: Why You Shouldn't Stop Moving When Injured
Podcast Episode 22: Training after an Injury (What Happens After Physical Therapy Ends)

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Today on the podcast, we share our general protocol for choosing the right weight for your lifts. Training isn’t just about how hard a set feels at the moment. It’s about whether the work you’re doing creates enough stimulus to drive adaptation without creating so much fatigue that it interferes with future sessions. When the weight is too light, you aren’t creating enough stimulus to promote change. When the weight is too heavy, form breaks down, reps turn sloppy, and the limiting factor becomes joint stress or low back fatigue instead of the target muscle. So what do you do? We have some general guidelines to help you figure out where your sweet spot is. 

In this episode, we discuss:
Why Choosing the Right Starting Weight Matters
How to Determine What Weights to Start With
Common Mistakes Beginners Make 
What is RPE and Reps in Reserve?
Adjusting Weight Across Different Rep Ranges
How to Progress Weight Safely Over Time
Signs You’re Lifting Too Light or Too Heavy

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