Choosing the Best Workout Split | Bands That Have Made a Comeback in 2023

In this episode, Evan highlights some of the lessons learned from his three year mass gaining phase where he went from 190lbs-230lbs, gaining 7lbs of lean mass in the first year. He dives into his training, nutrition, supplementation, and also discusses how to determine when it is time to end the bulk. He then discusses his cutting plans and goals moving forward with the hopes that those listening will learn from mistakes made and apply what worked well. Lastly, the episode concludes with our selection for song of the week. Enjoy!

Song of the Week: Blue Reverie by ERRA

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In this episode we cover the top 9 metalcore breakup-themed songs that are great for working out. Songs are ranked on their ability to evoke emotion along with their vocals, instrumentals, and breakdowns. It is our hope that by listening to this episode of the podcast, you will learn about some new metalcore music you haven't heard yet. This episode then transitions into our selection for song of the week; enjoy!

Song of the Week: Endless Hollow by Oceans Ate Alaska 

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Happy New Year! A large portion of the population who set New Year's resolutions focus on health goals, specifically losing weight. In this episode kicking off season 4 of the podcast, we highlight the important tips/steps in facilitating a healthy transformation. With years of personal training and health coaching experience, along with 4 top-five finishes competing in men's physique, we share an empathetic perspective factoring in many of the challenges that people face when taking on these goals. We also briefly highlight some of the poor advice that is often given when influencers weigh in on the subject. Lastly the episode concludes with our selection for song of the week. We hope you enjoy and if you have time to leave a positive review for our podcast, we would greatly appreciate it!

Song of the Week: "Since I Lost You" by Issues

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Have you ever wondered why your favorite band changed their sound? In this episode of the podcast, we explore reasons why bands change their sound while also exploring some pros and cons of changing their sound, what it means for the genre, and some examples of bands who were successful in changing their sound. For our fitness segment, we discuss some winter bulking tips as we are officially in the winter season. The episode today rounds out by discussing our selection for song of the week. We hope you enjoy!

Song of the Week: Seeing Red by Architects 

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As 2023 comes to a close, we wanted to highlight 5 songs that you should know about from this year that may have gone under your radar. We provide information/background on each band along with lyric analysis, instrumental discussion, and some of our favorite parts of each song. We then transition into our selection for song of the week. Sit back and enjoy!

Resources: 

• https://aaabackstage.com/interview-synge-tell-us-about-their-latest-single-refract/
• Interview With Israel's "Revision The Dream" | Metalheads Forever Magazine (mhf-mag.com)

Song of the Week: Smash the Mirror by 408

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This episode of the podcast features an in-depth dive into parasocial relationships within the fitness industry and how these relationships are utilized to promote products. We provide smart consumer tips along with examples of good and bad products within the fitness industry. The episode continues with our discussion of the importance of lyrics within the metalcore genre. Lastly, we conclude the episode with our selection for Song of the Week. Enjoy!

Resource: https://www.sciencedirect.com/science/article/pii/S0001691822002463

Song of the Week: Death Grip by The Ghost Inside

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In this episode, we discuss Beartooth's latest album, The Surface, in depth highlighting our favorite lyrics from each song along with the deeper meanings within the album. This episode continues with our discussion of photoshop within the fitness industry and setting realistic expectations when you are starting your fitness journey. We also discuss the concept of eccentric loading and a couple different ways you can implement it into your training. Lastly, our episode concludes with our selection for Song of the Week. We hope you enjoy!

Song of the Week: "Save Me" by A Sense of Purpose 

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Are you trying to gain strength on your barbell back squat? In this episode of the podcast, Evan discusses how he added roughly 200lbs to his squat in under one year's time. Topics discussed include training, sleep, nutrition, supplementation, social factors, and mental health. We also discuss a few research studies that provide information on increase squat 1RM over a short period of time. The episode transitions into our music segments where we highlight one of our favorite albums of the year as well as our selection for song of the week. We hope you enjoy!

Song of the Week: Pale Iris by ERRA

Music Articles: 

• https://boolintunes.com/reviews/album-review-cliffside-deeper-water/
• https://heavymag.com.au/erra-punch-out-new-single-pale-iris/

Research Articles: 

• https://peerj.com/articles/12189/
• https://pubmed.ncbi.nlm.nih.gov/26439782/
• https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

Sample 12 Week Squat Program:

• https://www.muscleandstrength.com/workouts/12-week-super-squat-workout

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The early 2010s were a golden era for metalcore music. With many bands throwing their hat into the metalcore ring at that time, there were bound to be bands that got lost in the shuffle. In today's episode we will be highlighting four forgotten bands from the 2010s that produced amazing music you won't want to miss. We discuss the bands' background, our favorite songs, lyrics, instrumentals, vocals, breakdowns, and much more. Our fitness segment includes tips on how to improve VO2 max or also known as aerobic capacity, finally concluding with our selection for song of the week. We hope you enjoy this episode!

Resources: 

• https://phenixxgaming.com/2020/01/14/gone-too-soon-the-air-i-breathe/
• https://med.virginia.edu/exercise-physiology-core-laboratory/fitness-assessment-for-community-members/vo2-max-testing/#:~:text=VO2%20max%2C%20or%20maximal%20oxygen,cardiovascular%20fitness%20and%20aerobic%20endurance.
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774727/
• https://www.last.fm/music/Horizons
• https://www.last.fm/music/At+the+Skylines/+wiki
• https://www.last.fm/music/Us,+From+Outside/+wiki

Song of the Week: Letting Go by Hollow Front 

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Have you ever wondered what workout routine is best for you? In this episode, we discuss a variety of different workout splits/routines that are common in the fitness space and some important considerations to make when implementing them into your lifestyle. The episode continues by discussing some of our favorite metalcore bands that have made comebacks in 2023. The episode rounds out with our song of the week selection. Enjoy!

Resources: 

• https://journals.lww.com/nsca-jscr/Fulltext/2015/07000/Influence_of_Resistance_Training_Frequency_on.8.aspx
• https://journals.lww.com/nsca-jscr/fulltext/2021/06000/a_comparison_between_total_body_and_split_routine.6.aspx

Song of the Week: Desolation by Imminence  

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