Think you know how to train as a beginner? I got almost everything wrong for years and it slowed me down more than it should have. I've been lifting for 19 years and coaching for 10, and looking back at how I started, I made mistakes that are way too common, especially for anyone in their first 5 years of training. In this video I break down exactly where I went wrong and what actually worked, so you don't have to learn it the hard way. In this video I cover: Why under-eating almost derailed my results (and my health) The good food vs bad food mindset that made everything worse Why sleep matters more than most beginners think How poor technique early on cost me down the line What I actually did right, from training with structure to finding a real reason to train This is the advice I wish I could give the 14 year old version of myself. So, if you have been training for five years or less, watch this before you waste the next decade learning everything the hard way. If this podcast helps you avoid even one of these mistakes, subscribe to the channel and let me know what has stopped you early in your training journey. Coaching: teambrockashby.com/coaching Free Calorie Calculator: calc.teambrockashby.com Daily Motivation Emails: brocvkashby.activehosted.com/f/1 Instagram: instagram.com/brockashby Contact: teambrockashby.com/contact Timestamps: 0:00 Intro 0:40 Mistake 1 6:12 Mistake 2 11:26 Mistake 3 14:40 Mistake 4 18:47 What I did right 19:28 Achievement 1 23:23 Achievement 2 24:58 Achievement 3 26:53 Achievement 4 Stay strong 💪

Luke Tulloch is a personal trainer and online coach with a reputation for breaking down muscle building into things you can actually use. He doesn't guess. He reads the research, tests it with clients, and explains it in a way beginners can follow without getting lost in science jargon. In this episode, we go through Luke's ROI pyramid for muscle growth, the idea that some things in the gym matter a lot, and some things barely matter at all. We get into exercise selection, how close to failure you actually need to train, why your rest periods might be way longer than they need to be, and where the "always go to failure" advice falls apart. We also cover training frequency, tempo, rep ranges, how to fit cardio in without losing gains, protein targets that go beyond the usual number you hear everywhere, and why Luke writes every training program twice before a client ever sees it. If you're wondering which parts of your training move the needle and which parts you can stop overthinking, this one's for you. Work with Team Brock Ashby 🔥 Personalised 1:1 Coaching https://teambrockashby.com/one-on-one-transformation-coaching 💪 Built By Brock Coaching Membership https://teambrockashby.com/built-by-brock 📊 Free Calorie Calculator http://calc.teambrockashby.com/ 🏆 Client Transformations https://teambrockashby.com/successstories 📧 Free Motivational Emails https://brocvkashby.activehosted.com/f/1 Follow Luke Tulloch: Website: https://www.luketulloch.com/ Instagram: @_luketulloch Timestamps: 0:00 Intro 0:53 How do you know if an exercise is good? 11:07 How to determine RIR accuracy? 19:37 What makes an effective set? 24:14 How long should we rest? 28:56 Should we always use full ROM? 39:07 What rep range should we use in workouts? 45:53 Is the bro-split actually effective? 55:00 When does exercise tempo matter? 1:02:09 How to lift weights and do cardio 1:10:11 Why you should write every program twice 1:14:11 Is 1.6g/kg of protein enough? 1:19:20 Overhyped fitness BS 1:23:56 Final 3 questions Stay strong 💪

Menno Henselmans is one of the most respected voices in evidence-based fitness. He's a physique coach, exercise scientist, and the founder of The Henselmans PT Course Certification, with a background in advanced statistical data analysis from his former career as a business consultant. Menno has personally funded and co-authored peer-reviewed research on muscle hypertrophy, training volume, and energy balance, trains and coaches natural and enhanced physique athletes, and has taught his Personal Trainer Certification course to thousands of coaches worldwide in multiple languages. He's the author of "The Science of Self-Control" and a regular speaker and guest across the biggest platforms in strength training and nutrition science. In this episode, Menno and I go deep into the science of building muscle: whether 'gain-taining' or 'main-gaining' actually works compared to a traditional lean bulk, how fast you should realistically gain weight, when it makes sense to bulk versus cut (including advice for anyone in a skinny-fat phase), and how social media distorts the way we see our own progress. We also unpack the current state of evidence-based fitness and the backlash against it, the latest research on lengthened partials and deep stretch training, whether the 10-20 sets per week guideline still holds up, and Menno's honest take on the growing hype around peptides. I also share some of my own story with extreme dieting and what I learned from it. Whether you're trying to build muscle without unnecessary fat gain, figure out your training volume, or just cut through the noise of BS fitness content online, this conversation is packed with practical, science-backed insight from one of the field's most trusted researchers. My TEAM BROCK ASHBY coaching programs 💪 https://teambrockashby.com/coaching My FREE calorie calculator 🔥 http://calc.teambrockashby.com/ Get DAILY DOSES of motivation in your email inbox 📧 https://brocvkashby.activehosted.com/f/1 Get in touch 👋 Instagram: https://www.instagram.com/brockashby Tiktok: https://www.tiktok.com/@brockashby E-mail: https://teambrockashby.com/contact Connect with Menno Henselmans ⬇️ Website: https://mennohenselmans.com/ Instagram: https://www.instagram.com/menno.henselmans/ YouTube: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ Timestamps: 0:00 - Can you gain-tain/main-gain? 15:01 - What is the best rate of weight gain for bulking? 18:17 - When should we bulk or cut? 23:53 - Best advice for people that are skinny fat 26:45 - How social media changes us 34:45 - Is evidence based lifting lost? 41:05 - The future of lengthened partials and deep stretch 49:33 - Is 10-20 sets still the best recommendation for hypertrophy? 55:50 - Are peptides legitimate? 1:05:05 - The final 3 questions Let's go 💪

Why do so many people end up in relationships that make them unhappy? And how do you spot the warning signs before you’ve wasted months, years, or even decades with the wrong person? In this episode of The Better With Brock Podcast, I sit down with dating coach and author Laura Forbes to talk about red flags, green flags, dating apps, cheating, modern relationships, and why so many people keep finding themselves attracted to the wrong partners. We unpack how to identify whether you’re dating an idiot, the green flags that actually matter, the challenges men and women face in today’s dating landscape, what women in their 30s and 40s need to know about relationships, and my unique “Vacation Test” that can reveal more about a partner in a few days than months of normal dating. We also discuss how to deal with cheating, whether dating is harder for men or women, and how Laura built a career helping women make better relationship decisions. Whether you’re single, dating, in a relationship, or simply want to avoid making costly mistakes with the wrong person, this episode is packed with practical advice and honest conversations about modern dating. Work with TEAM BROCK ASHBY Coaching: https://teambrockashby.com/coaching Free calorie calculator: https://calc.teambrockashby.com/ Daily motivation emails: https://brockashby.activehosted.com/f/1 Get in touch Instagram: https://www.instagram.com/brockashby TikTok: https://www.tiktok.com/@brockashby YouTube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ E-mail: https://teambrockashby.com/contact Follow Laura Forbes here Instagram: https://www.instagram.com/quit_dating_idiots/ Website: https://www.lauraforbes.com/ Pre-order her book: https://www.lauraforbes.com/pre-order Timestamps 0:00 - How Do You Know If You’re Dating An Idiot? 8:40 - Dating Green Flags 12:58 - Dating On The Apps 19:30 - Advice To Women In Their 30s & 40s 24:20 - The Vacation Test 35:06 - How Laura Started Helping Women With Dating 40:57 - How To Deal With Cheating 45:17 - Who Has Dating Worse — Men Or Women? 55:43 - Final 3 Questions Let’s go 💪

Why do so many people get weaker, less capable and gain more body fat as they get older? And what can you actually do to fight back against it? In this episode of The Better With Brock Podcast, I sit down with Michaela Bentley, a personal trainer who has just turned 60, to talk about why lifting weights becomes even more important as you age. We unpack how Michaela’s training has changed from her younger years to now, the truth about metabolism, how to simplify your nutrition, whether calorie tracking is necessary, the best exercises to build strength for life, and the supplements she actually uses to support her health and longevity. If you want to age well, build muscle, stay independent and feel better in your body for longer, this episode is for you.https://teambrockashby.com/coaching Free calorie calculator: https://www.instagram.com/brockashby Tiktok: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ E-mail: https://teambrockashby.com/contact Follow Michaela Bentley here: Instagram: https://www.instagram.com/michaelabentleyfitness/ Timestamps: 0:00 - Training in your 60s 19:06 - Metabolism 26:45 - How to streamline your nutrition 43:27 - Is tracking calories essential? 48:16 - Michaela’s top 10 exercises 55:14 - Michaela’s supplement protocol 59:04 - Quote, book and habit Let’s go 💪

Why do so many people feel tired, bloated, inflamed and stuck even when they are trying to be healthy? In this episode of The Better With Brock Podcast, I sit down with Jen Winkler to break down the connection between gut health, blood sugar, hormones and metabolism. We talk about insulin resistance, gut imbalances, why many people struggle even when doing “all the right things”, and what actually determines your metabolism. Jen also shares her personal journey from keto and carnivore to reintroducing carbohydrates, and how that impacted her energy, hormones, body composition and overall health. If you are interested in fat loss, gut health, hormones, metabolism and nutrition, this episode will give you a new perspective. Work with TEAM BROCK ASHBY 💪 Personalised coaching - https://teambrockashby.com/coaching Free calorie calculator - http://calc.teambrockashby.com/ Daily motivation emails - https://brocvkashby.activehosted.com/f/1 Connect with Brock 👋 Instagram - https://www.instagram.com/brockashby TikTok - https://www.tiktok.com/brockashby Email - https://teambrockashby.com/contact Follow Jen Winkler Instagram - https://www.instagram.com/jenwinklerwellness Website - https://jenwinkler.me Timestamps 0:00 How gut health and blood sugar affect your body 2:00 What is chronically high insulin? 5:58 What to do when you’re doing everything right 18:54 When to start taking supplements 25:43 When keto stopped working for Jen 35:23 How to reintroduce carbs 44:51 What the wellness industry is getting wrong about gut health 51:05 When hormones are actually the problem 1:00:13 What is metabolism? 1:06:26 Quickfire questions 1:14:27 Closing tradition

What are GLP-1 weight loss drugs doing to the fitness industry? Are peptides actually worth the hype? And has science based training gone too far? In this episode of The Better With Brock Podcast, I sit down with Eric Helms, natural bodybuilder, researcher, and co-founder of 3D Muscle Journey, to talk about the future of fitness. We discuss the rise of GLP-1 medications such as Ozempic and Wegovy, what happens when people stop using them, and how these drugs may reshape fat loss and the fitness industry. We also explore the concept of the obesogenic phenotype, identity and weight loss, the growing popularity of peptides, and the strengths and weaknesses of the science based fitness movement. Eric shares his perspective on training volume, full range of motion, hypertrophy research, and how strength training can be effective even with lower training volumes. If you are interested in fat loss, muscle building, evidence based training, GLP-1 medications, peptides, and the future of the fitness industry, this conversation will give you a lot to think about. Work with TEAM BROCK ASHBY 💪 Personalised coaching: https://teambrockashby.com/coaching Free calorie calculator: http://calc.teambrockashby.com/ Daily motivation emails: https://brocvkashby.activehosted.com/f/1 Connect with Brock 👋 Instagram: https://www.instagram.com/brockashby TikTok: https://www.tiktok.com/brockashby Email: https://teambrockashby.com/contact Eric Helms is a strength and conditioning researcher, natural bodybuilder, coach, and educator. He holds a PhD in strength and conditioning and is widely known for his work in evidence based hypertrophy training and nutrition for physique athletes. Eric is also a coach with 3D Muscle Journey and has helped shape much of the modern conversation around science based fitness. Follow Eric: Instagram: https://www.instagram.com/helms3dmj/ Website: https://www.3dmusclejourney.com/ Timestamps: 0:00 How GLP-1s are impacting society 6:30 What happens when people stop using GLP-1s 17:12 Identity and the obesogenic phenotype 35:14 Are peptides worth the hype? 55:40 Full range of motion and training volume 1:14:58 Strength training with less volume 1:22:48 Has science based training gone too far? 1:35:40 Quote, book and habit Let's go 💪

Screen time is the wrong metric.

In this episode, I’m joined by Dr. Catherine Knibbs (PhD), a leading cyber trauma expert and online safety specialist, to unpack what’s really happening to kids online and what parents can actually do about it.

We go beyond the usual “just limit screen time” advice and talk about the signals that matter more than minutes, why online exposure can create real-world trauma responses, and how families can set practical boundaries without turning home into a constant fight. We also dive into the rise of AI, the risks of chatbots and ads being integrated into tools like ChatGPT, and how fast the online landscape is changing for kids and teens.

You’ll also hear Catherine’s take on Australia’s under-16 social media ban, what it could improve, what it might miss, and what she believes is the true long-term solution for protecting children online. Plus, we cover modern parenting challenges like phubbing, why staying relevant matters more than being strict, and whether adult gaming is a harmless way to unwind or a coping tool that can become a problem.

If you’re a parent, educator, or simply trying to be more intentional with technology at home, this conversation will give you a smarter framework than just counting hours.

Dr. Catherine Knibbs (PhD) Website: https://www.childrenandtech.co.uk/

TEAM BROCK ASHBY 💪 Coaching: https://teambrockashby.com/coaching Free calorie calculator: http://calc.teambrockashby.com/ Daily motivation emails: https://brocvkashby.activehosted.com/f/1

Get in touch 👋 Instagram: https://www.instagram.com/brockashby TikTok: https://www.tiktok.com/brockashby Contact: https://teambrockashby.com/contact

Timestamps 0:00 The problem with just measuring screen time 7:20 The danger of ChatGPT introducing ads 11:58 Guidelines for parents with children online 18:44 The advancement of cyber trauma 25:36 The under-16 social media ban in Australia 36:10 The problem with AI online 42:42 The importance for parents to stay relevant 48:20 How phubbing impacts children 56:06 People are having less children 1:00:36 Is adult gaming a problem? 1:10:39 Quote, book and habit

If this episode helped, please follow the show and leave a review. And tell me your biggest challenge with kids and tech right now.