The Extra Rep Podcast

You train hard and eat well but still feel average...This is the gap most people never fix. In this episode we break down what actually takes you to the next level from training structure to recovery to nutrition quality and blood work. This is about going from consistent to elite!

[0:00] Why you look good but still feel average

[1:10] Maximum recoverable volume explained

[4:30] Why soreness is not a sign of progress

[7:40] Nutrition quality vs just hitting macros

[13:30] Blood work and supplements for elite performance

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If you’re training consistently but your body still isn’t changing, this is why. In Part 2 of the series, we break down the biggest training and nutrition mistakes that keep people stuck even when they feel like they’re doing everything right. We go through intensity, program hopping, tracking, calories, and why your weekends are probably undoing your progress. This is about fixing the gaps so your effort actually turns into results.

[0:00] Why you’re stuck even though you’re consistent

[1:20] The biggest training mistake: intensity vs too much volume

[2:30] Program hopping and chasin...

In Part 1 of this series we break down why most men feel stuck, low on energy and unsure where to start with their health This episode is all about getting back to basics. Building simple habits, fixing your routine and taking control of your environment so you can actually move forward. If you’ve been feeling off, inconsistent, or like you’re not living up to your potential? This is where it starts.

[0:00] Why most men feel lost and where this series is heading 

[1:12] The real reason you feel stuck (and it’s...

Bit of a different one this week! We dive into some Q&A favourites and give you a look behind the scenes at how we train, eat, think, and live day to day. From training splits and supplements to mindset, habits, and even some random favourites, this one’s a mix of practical insights and getting to know us a bit better.

[0:00] Q&A favourites episode kicks off

[0:35] Best training splits explained

[1:32] Supplements we’d actually use

[5:31] Why progress stalls (weekends)

[16:23] Best mindset & quotes to live by

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Winter’s where most people fall off… but it’s actually the best time to get ahead. In this episode, we break down why progress is easier in winter, the common mistakes that keep people stuck, and how to set yourself up now so you’re not scrambling when summer hits

[0:00] Why winter is your advantage

[1:20] Winter hunger & cravings explained

[3:02] Eating out is costing you more than you think

[5:31] Why weekends slow your progress

[12:03] You need to actually change something

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Easter’s done… and let’s be honest, most people overdid it. In this episode, we break down why long weekends always seem to turn into a blowout, how to avoid the classic binge/restrict cycle, and what to actually do right now to get back on track. Simple practical strategies to reset, regain control, and keep moving forward.

[0:00] Why people blow out over Easter

[2:05] The “stuff it” mindset

[4:19] Fix your environment

[7:20] Stop binge/restrict cycles

[10:01] You didn’t gain that much fat

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In this episode of The Extra Rep Podcast, Josh and Liam open up about men’s mental health, the pressure many blokes carry in silence, and why more men need to start talking. They share personal experiences, client stories, coping mechanisms, addiction patterns, business stress, and the importance of community, accountability and actually reaching out before things boil over. A vulnerable but important conversation for anyone trying to carry too much on their own!

[0:00] Intro and why men’s mental health needs more attention

[1:00] Personal struggles, coping mechanisms and silent battles

[4:12] Addiction, gambling, alco...

Carbs are one of the most misunderstood topics in the fitness industry right now. One side says cut them completely, the other says eat as many as possible… so what’s actually right? In this episode, we break down what carbohydrates actually do, the real pros and cons, and how to use them based on your goal, body composition and training. We cover carb timing, performance, fat loss, sleep, digestion and why most people are overcomplicating things without even having the basics dialled in.
If you’ve ever been confused about carbs? This epsode clears it up!

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In this episode of The Extra Rep Podcast, Josh and Liam unpack the hype around peptides in the fitness industry. They cover what peptides actually are, the most common ones people are using, the potential benefits for recovery, gut health and body composition, and the risks of jumping on them too early without fixing your training, nutrition and lifestyle first. If you’ve been hearing about BPC-157, GHK, Melanotan or other trending peptides, this episode gives you a practical breakdown without the bro science.

[0:00] What peptides actually are

[3:10] BPC-157, healing and co...

Josh and Liam break down the truth about GLP-1 weight loss medications like Ozempic, Mounjaro and other trending fat loss drugs. They discuss how these medications actually work, who they may be useful for, the potential risks and side effects, and why lifestyle habits like training, nutrition and sleep still matter. If you’re considering weight loss medication or just curious about the hype, this episode helps you understand the pros, cons and when they might make sense.

[0:00] What GLP-1 weight loss drugs actually are

[4:15] Food noise and why these medications can reduce hunger

Josh and Liam wrap the 4-part series with a simple 12 week roadmap to get unstuck! Lock in realistic training frequency, train hard with progressive overload, dial in calories/macros for fat loss, use steps/cardio strategically and cover the basics of gut health, supplements, sauna and sleep so results actually stick.

[0:00] 12-week roadmap

[0:32] Training basics

[5:38] Nutrition basics

[16:11] Steps + cardio

[21:23] Sleep tips

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