Smart Strength Training Podcast

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 misleading 04:40 – The actual study: leg press & Smith machine bench press warm-up sets 07:02 – Building a warm-up progression based on your working load 09:17 – Why your last warm-up rep matters more than your first11:41 – Straight sets vs. ramped sets: what's the difference 14:01 – The case for ramping when your goal is strength 18:44 – 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 now 00:57 – Why 80% of your bone mass is already set by genetics and childhood 03:36 – What actually works: resistance vs. impact vs. low-impact activity 06:35 – Breaking down the Lift More study results 11:07 – Why preventing falls matters more than chasing bone density 16:04 – DEXA scans and my closing takeaway If 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 them 04:30 — Practical application and safety considerations 07:00 — How to progress rest pause sets and where to place them 08:50 — 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 method 02:27 – How drop sets work: taking a load to failure, then stripping weight for more reps 04:47 – The honest take: research is inconsistent and drop sets are roughly equivalent to straight sets 07:10 – Practical application: exercise selection, safety, and using drop sets in the final weeks of a block 08:00 – Cluster training introduced: breaking a set into mini-sets with short intra-set rest 11:54 – Why clusters are the more useful tool: busting plateaus, managing fatigue, and learning push-ups and pull-ups If 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 here 02:32 – The science behind fasted training and fat oxidation. why it sounds good but falls short 04:53 – What the research actually says on fat loss outcomes in women 06:00 – Should women worry about training fasted when building muscle 09:34 – Why personal experience matters. finding what works for your body and your schedule 13:00 – The only metric that actually matters. training performance as your guide If 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.

In this episode, I tackle one of fitness's most overused buzzwords: functional training. I break down why labelling exercises as "functional" or "non-functional" is an oversimplification that can lead you away from exercises that work. Using research-backed examples, including a landmark study where frail nursing home residents improved their ability to stand simply by using the leg extension machine, I make the case that getting stronger as a general quality carries over to everyday life, regardless of which exercise you use to get there. The real question is never whether an exercise is functional, but functional for what, and for whom. From the hack squat versus the barbell back squat, to the chest press machine versus a push-up, the best exercise choice always depends on the individual's goal, experience level, and specific needs. Functional training is not a property of an exercise. It is a relationship between the exercise, the goal, and the individual. Chapters: 00:00 - Introduction and why functional training is still a hot topic 02:23 - Research evidence showing non-functional exercises improve real-life movement 04:38 - Push-up vs chest press machine. Which is actually better? 06:53 - Barbell back squat vs hack squat. More functional doesn't always mean better 09:17 - How getting stronger as a general quality carries over to everyday life 16:18 - How to structure your training and closing thoughts As a coach who works exclusively with women, if you're interested in working with me online, head to andyvincentpt.com to find out more.

Summary: Progressive overload sits at the heart of any good training programme, but it is also one of the most misunderstood concepts in fitness. In this episode I cut through the noise, revisit the fundamentals, and bring in some newer research to sharpen how you think about progression overall. From rep bands and proximity to failure, to lengthened muscle positions and connective tissue adaptation, I give you a more complete and practical picture of what it actually means to progress your training over time. 00:11 - Introduction and why progressive overload is being revisited 02:27 - The difference between true progressive overload and programming strategies 04:41 - Lengthened muscle positions and why they matter for building muscle 09:25 - Proximity to failure and how to use rep bands for sustainable progression 16:21 - Set volume as a programming strategy, not a weekly progression tool 21:04 - Neural adaptations, connective tissue lag, and why deloads make sense If you are ready to stop guessing and start training with a clear, evidence-based plan behind you, I work exclusively with women online and would love to help. Head to andyvincentpt.com to find out more.

In this episode, I tackle one of the most common questions I get asked on social media. is there a limit to how often you can train each week, and is it possible to be doing too much? The honest answer is that it depends, because there is no textbook number that works for everyone. Instead, I walk you through all the variables that influence how much training your body can actually recover from, including session frequency, duration, and intensity, but also nutrition, sleep, stress, and even how active your day-to-day life is outside of the gym. I also share why jumping straight into a high volume training schedule is one of the most common mistakes people make, and why doing less, done consistently, is often the smarter long-term strategy. If you have ever found yourself feeling exhausted, picking up niggling injuries, or dreading your workouts, this episode will help you understand why, and what to do about it. Chapters: 00:00 . Introduction. Is there a limit to how often you can train each week? 02:37 . Training variables. How frequency, duration, and intensity all play a role in how much you can recover from. 05:02 . Nutrition and fuelling. Why your caloric intake, carbohydrate levels, and protein all affect your training capacity. 06:30 . Sleep. Why duration, quality, and consistency of sleep matters more than most people realise. 07:22 . Stress and mental load. How work pressure, life events, and overstimulation eat into your recovery pool. 08:45 . Day-to-day activity. Why being on your feet all day counts, even if it doesn't feel like exercise. 09:41 . The smart takeaway. Why doing less, building a solid base, and adding gradually is almost always the better strategy. If this episode resonated with you and you are wondering whether your current training schedule is actually working for you or against you, that is exactly the kind of thing I help my clients figure out. As a coach who works exclusively with women, I build programmes that are designed around your real life. Training that fits your schedule, supports your recovery, and actually gets you results long term. If that sounds like what you have been looking for, head to the link below to find out more about working with me: www.andyvincentpt.com

Summary In this episode, I break down the three main options you have at the end of a diet phase: moving into energy maintenance, going into an intentional muscle building phase, or attempting a body recomposition. Most people never think past the diet itself, and even fewer finish a diet phase feeling fully satisfied with their results. That is completely normal, but it does make having a clear plan for what comes next even more important. I walk through the practical realities of each option, including why maintenance is harder than it sounds, why intentional muscle building is something most women have never actually tried, and why recomp can be effective but is often more complicated to execute and measure than people expect. I also explain why moving from a deficit to any higher energy intake will cause some initial weight gain, and why understanding that process matters before you make your next move. Chapters: 00:00 - Introduction. Why most people never think about what comes after a diet phase, and why that is a problem. 02:00 - The danger of hyper-focusing on a specific end weight, and why a time-bound diet phase is often a smarter approach. 04:00 - Energy maintenance explained. Why it is the default goal for most people and what it actually looks like day to day. 06:00 - The initial weight gain after a deficit. Why it happens, what drives it, and why it is not something to panic about. 08:30 - How to monitor body weight during a maintenance phase, including setting a dynamic range and tracking frequency. 10:30 - Intentional muscle building. Why most women have never actually done it, and what eating and training for that goal really requires. 15:30 - Body recomposition. Why it is possible, why it is harder than it sounds in practice, and who it is actually suited to. 20:00 - Nutrition during a recomp phase. Why levelling out your energy intake across the week matters more than it does during a straight fat loss phase. 22:30 - Wrapping up. How to decide which option is right for you based on where you are physically and mentally at the end of a diet. If you want help figuring out the right next step for your own training and nutrition, I work exclusively with women through structured online coaching programs built around long-term, sustainable results. Head to my website to find out more and apply to work with me: andyvincentpt.com

Summary: Most people look for the “best” split, but training splits are simply a way to organise training so you can apply progressive overload, recover properly, and remain consistent. This episode explains how frequency, weekly volume, recovery capacity, and training experience influence the best structure for your training. We discuss common options such as full body, upper lower, push pull legs, and body part splits, and why none of them are inherently superior. You will learn how to distribute training volume across the week, how fatigue accumulates within sessions, and why recovery, lifestyle, and adherence often matter more than the split itself. The episode also covers how goals such as hypertrophy, strength development, general health, and fat loss can influence programme structure, along with practical examples for beginners, busy professionals, and more advanced lifters. Chapters: 00:00 Why Most People Ask the Wrong Question About Training Splits - Why the “best split” debate misses the point and what training splits are actually for. 01:05 Training Frequency and What the Research Says - Why training a muscle twice per week often outperforms once per week when volume is equal. 06:40 Recovery Capacity and Lifestyle Factors - How sleep, stress, work demands, and training history influence how much training you can handle. 11:10 Experience Level: Beginner vs Intermediate vs Advanced - How training age and proximity to failure affect how programs should be structured. 14:35 Matching Training Splits to Your Goals - Hypertrophy, general fitness, powerlifting, and how goals influence split selection. 22:25 Common Myths About Training Splits - More training days, full body workouts, and bro splits explained. For information about working with me online, check out my website: andyvincentpt.com

Summary: In this episode, I explore what actually causes strength and physique plateaus, separating true stagnation from the normal slowing of progress that comes with biological adaptation. I explain that strength gains rely on slow processes such as hypertrophy, neural efficiency, and improved coordination, so expecting linear progression indefinitely is unrealistic. I highlight key contributors to plateaus, including poor technique, excessive fatigue, suboptimal weekly structure, and inconsistent skill practice on compound lifts. I unpack the debate around increasing versus decreasing training volume, explaining that both higher volume and lower volume with higher effort can be effective, depending on the individual, provided effort quality is maintained. Chapters: 00:11 – Introduction to strength and physique plateaus and the volume debate 02:30 – Why a slowing rate of progress is not a true plateau 07:15 – Technique breakdown as a hidden limiter of strength progression 10:00 – Increasing training frequency to improve skill and break lift-specific plateaus 13:50 – The high volume vs low volume debate explained 20:55 – Practical takeaways and how to apply structured trial and error If you would like help structuing and progressing your training, check out my website: andyvincentpt.com

Summary: In this episode of the Smart Strength Training podcast, I take a deep dive into cycle syncing, the idea that women should pre plan their training intensity around different phases of the menstrual cycle. While the concept has been heavily popularised across the fitness industry, media outlets, and social platforms, and it sounds appealing on the surface. There are some assumptions made for it to work that don't hold true in real life or to the research. I explain the hormonal rationale often used to justify cycle syncing and highlight the practical challenges of applying it in the real world, including cycle variability, symptom unpredictability, and the added complexity it places on already busy lives. Chapters : 00:15 – What cycle syncing is and why it has become so popular in women’s training 02:40 – Clarifying what cycle syncing actually means versus day to day training adjustments based on symptoms 03:46 – The hormonal argument behind cycle syncing and why it sounds convincing on paper 06:03 – Practical limitations of cycle syncing, cycle variability, tracking, and real-life constraints 07:22 – What the research actually shows on strength, muscle protein synthesis, and performance across the cycle 11:51 – Why autoregulation beats cycle syncing and how to adjust training without sacrificing consistency For information about how you can work with me online, check out my website: andyvincentpt.com

In this episode, I explore why anecdotes are often a poor guide for making sound health and fitness decisions, particularly in the age of social media. I unpack how simple A equals B stories are often used to sell beliefs, products, or ideologies, despite human physiology being complex and influenced by countless variables. I explain why anecdotes cannot establish causation, highlighting common cognitive traps such as confirmation bias, post hoc fallacies, authority bias, and single variable storytelling. As well as talking about topics such as regression to the mean, placebo effects, and survivorship bias, all of which can make personal experiences seem more meaningful than they really are. Chapters: 00:00 - Why misinformation is getting worse on social media and why anecdotes are so persuasive. 01:30 – Common fitness anecdotes and false causal links. Examples from fat loss, stretching, and lifting straps, and why personal stories do not prove anything. 03:45 – Why anecdotes cannot prove causation. Different life phases, uncontrolled variables, and the illusion of simple A equals B explanations. 05:40 – Confirmation bias and post hoc fallacies. Why familiar beliefs feel true and how timing creates misleading conclusions. 07:30 – Authority bias and popularity over evidence. How physiques, follower counts, and confidence often outweigh data on social media. 09:45 – Regression to the mean, placebo, and injury stories. Why pain, performance, and symptoms often improve regardless of the intervention. 11:45 – Survivorship bias and changing beliefs over time. Why we only hear success stories and how professional views evolve with experience. 13:55 – Where anecdotes fit in the hierarchy of evidence. How to interpret personal experience alongside research and what honest evidence-based language sounds like. If you need help cutting through the noise of misinformation on social media, check out my online personal training packages at: andyvincentpt.com

Summary: Should you start lifting heavy, or is it too dangerous? In this episode, I unpack a viral claim from strength and conditioning educator Mike Boyle that adults should avoid low rep training because the risk is not worth the reward. It matters because this message will ripple into what coaches teach, and it directly conflicts with popular advice, especially in the female training space, where women are often encouraged to lift very heavy for strength, hypertrophy, and bone health. I look at what injury data can tell us by comparing injury rates across strength sports and other activities, using the standard metric of injuries per 1,000 hours of participation. The bigger topic about load management, fatigue, technique, and sudden spikes in training rather than a simple heavy versus light argument. I also explain when heavier training can make sense, when it is not appropriate, and why there is no magic threshold where 4 reps is somehow dangerous but 5 reps is safe. Chapters: 00:06 - Intro, episode context, and the question 01:10 - The Mike Boyle post and why it matters 02:20 - The female training space and the push for very low reps 03:40 - What injury data can and cannot tell us 04:45 - Injury rates in bodybuilding, powerlifting, and Olympic lifting 06:10 - Comparing injury rates to running, tennis, football, rugby 09:35 - The real causes of injury, load management and fatigue 12:10 - When heavier training makes sense, and when it does not 14:30 - Proximity to failure, fatigue, and why heavier work can be practical 16:55 - Wrap up, key message, and what to focus on next If you want help building a training plan that progresses sensibly without fear based decision making, head to my website for coaching options and to learn how I structure long term strength training: andyvincentpt.com

In the final episode of Smart Strength Training for 2025, I break down what really matters when training into your 40s, 50s and beyond. This episode cuts through common social media narratives around ageing, injury fear, declining bodies and “special” workouts for older adults. Instead, I explain why most challenges with training later in life are not about broken metabolisms, bad joints or hormones in isolation, but about lifestyle load, recovery capacity and poor training decisions. You will learn how to manage injuries properly, why gradual progression matters more than perfect technique, how little training you actually need to maintain or build strength, why constant dieting backfires, and how to reduce friction so training stays consistent year-round. A practical, realistic episode to listen to over Christmas and heading into the new year. Chapters: 05:20 – Injuries, load management and why exercise is not the problem. 11:45 – Tissue tolerance. Why is it more slowly than muscles? 17:55 – The minimum effective dose. How little training you actually need. 25:00 – Dieting, low energy availability and why fat loss gets harder. 30:00 – Motivation, reducing friction and staying consistent long term. If you need help creating a structured program for 2026, I'm available for Online Personal Training. Check out the details: andyvincentpt.com

In this episode, I break down the controversy surrounding protein bars following a recent UK TV programme that claimed they are harmful. I cover why people use protein bars, the evidence behind key ingredients such as sweeteners, sugar alcohols, and gums, and how ultra-processed foods fit into the bigger dietary picture. I explain how context, individual response, and overall diet quality matter more than single ingredients or individual foods. Chapters: 02:30 – 04:20 - Why people actually use protein bars and why the comparison should be with real alternatives, not idealised whole food meals. 04:20 – 06:00 - Where protein bars sit in the protein hierarchy and why they’re a situational tool rather than a daily staple. 06:00 – 07:40 - Ultra processed foods explained, including what Kevin Hall’s research really shows about appetite and intake. 07:40 – 10:00 - Sweeteners overview: safety, appetite effects, individuality. 10:00 – 12:20 - Sugar alcohols: why they’re used and why some people experience GI symptoms. 12:20 – 14:10 - Gums and fillers: what they do and why tolerance varies between people. 14:10 – 16:20 - How to assess if a protein bar is a good choice for you. 16:20 – 18:20 - Protein targets and why many people overshoot, leading to unnecessary reliance on bars.

Summary: In this episode, I move from theory to practice and show listeners exactly how to apply the three energy systems to their cardio programming. I break down how to set up effective zone 2 work, different types of glycolytic training (tempo, lactate clearance and glycolytic capacity), and what true high intensity and sprint intervals should look like. I also clear up confusion around VO₂ max, explain why strength training does not “count” as cardio, and finish with practical templates for spreading different intensities across the week to build a robust aerobic base and better metabolic flexibility. Chapters: 00:00 – Intro and recap of energy systems - Framing this as the “how to” follow up to the last episode and revisiting the three energy systems and time frames. 02:24 – How to do zone 2 properly - Heart rate and RPE targets, talk test, choosing modalities, watch accuracy, boredom, and long term progression. 07:01 – Glycolytic training overview - Defining lactate clearance, threshold and glycolytic capacity, plus intensities, work to rest ratios and intentions for each. 09:22 – Tempo and lactate clearance in practice - Longer tempo intervals vs harder clearance intervals, managing discomfort and staying just under the point you cannot clear lactate. 11:48 – Phosphocreatine system, HIIT and sprint intervals - True high intensity versus sprint intervals, work and rest ratios, matching outputs and why most people get this wrong. 15:57 – VO₂ max explained - Clarifying what VO₂ max really is, why it is not a zone and how different types of training contribute to improving it. 17:59 – Weekly programming examples - Applying the 80–20 idea, turning walks into zone 2, and how to rotate glycolytic work and high intensity intervals. 19:34 – Strength training, cardio and metabolic flexibility - Where lifting sits energetically, why it does not replace cardio and how spreading stress across all three systems builds a robust engine. For help integrating proper cardio training into your workouts and structuring your strength training and nutrition to start to see the results you want, check out my online Personal Training options at - andyvincentpt.com

In this episode, I talk about how to make your cardiovascular training more effective by understanding energy systems rather than just thinking of cardio as “calorie burning.” I break down how your body uses different fuels, fats, carbohydrates, and phosphocreatine, at different intensities, why zone 2 training is so valuable, and how to balance low, moderate, and high-intensity work across your week. By the end, you’ll know how to train smarter for improved aerobic capacity, better recovery, and greater overall fitness efficiency. 02:30 – Energy systems explained and why “metabolic flexibility” matters 04:50 – The phosphagen system and the role of creatine 06:50 – The glycolytic system, lactate myths, and what really causes the burn 09:40 – Zone 2 and the oxidative system: why easy training builds your base 12:00 – Heart rate vs. perceived effort in interval training 14:00 – How to improve mitochondrial function and energy efficiency 18:50 – Practical takeaways: structuring your weekly cardio for best results If you want a personalised plan that balances strength and cardio for your goals, click the link in the show notes to apply for coaching: andyvincentpt.com

In this episode, I break down the truth about metabolism and metabolic adaptation, one of the most misunderstood topics in fitness. I explains what metabolism actually is, why it changes in response to diet and training, and why these adaptations are not something to fear but rather a smart, protective mechanism of the human body. Andy also explores the difference between the traditional additive model of energy expenditure and the constrained energy model , explaining how your body self-regulates energy use and why doing “more” exercise doesn’t always mean burning “more” calories. Drawing on the latest research from Herman Pontzer and others, Andy shows that your metabolism is flexible, not broken, and that understanding this helps you make smarter decisions about training, dieting, and recovery. Summary: 01:00 – What metabolism actually is 02:30 – Why metabolism adapts 04:50 – The constrained energy model 06:50 – How the body compensates 09:20 – Why more cardio stops working 11:40 – Individual differences and limitations 13:50 – Practical applications 15:00 – Final takeaways If you want help getting the right balance with training, keeping active, and dieting for fat loss, consider seeking guidance. Check my online personal training at: www.andyvincentpt.com