How to Train for Muscle Growth | Jacob Schepis JPS Health & Fitness

Ever wondered why bodybuilders train differently than powerlifters?

Wouldn't training that gets you super strong, also make you super jacked?

Or are they seperate goals entirely?

Back as our first three-peat guest, Dr. Eric Helms breaks down the difference between training for strength and training for muscle growth.

If you have seen any of Eric's work, you will know he know's his shit. And especially so when it comes to the literature on strength and hypertrophy.

As a current powerlifter competitor and world class natural bodybuilder, Eric also has as stack of years in the trenches to back up what he says.

You can also catch Eric in Ep. 13 on protein for Vegans and Ep. 30 on concurrent training.

Eric's links:

IG

3DMJ

MASS

Iron Culture

VBC links:

Follow VBC on IG here.

Coaching enquires here.

And as always, if you enjoyed the show, share it with a friend, and shoot through a quick review on Spotify or Apple Podcasts. 

See ya in the next one, plant friends.

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

Why do some claim that they couldn't be healthy eating just plants? While others seem to thrive?

I'm chatting all things dietary balance with Accredited Practicing Dietitian Melissa D'Elia. 

We Cover:

• What does it mean to be healthy?
• Why do people claim they weren't healthy on a plant-only diet?
• What are the signs of an unbalanced diet?
• Key components of a balanced diet.
• Vitamins & minerals of interest.
• Do you have to eat only whole foods?
• How to practice balance today.

Check out Mel's work.

Connect with Mel on IG.

Are you ready to finally  understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that. 

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations on calories, protein, eating a balanced diet, training for muscle gain and supplements. 

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

Ohhh it's a big one today friends… The Plant Strong Dietitian, Leah Higl, is back to grace your ears once again with her deep knowledge of all things vegan nutrition. 

And today, it's all about fat loss.

Specifially we cover:

• Is fat loss positive or negative?
• The most important aspect of goal setting.
• Fat loss methods vs. principles.
• How to create a calorie deficit.
• The truth about macros.
• Does meal timing matter?
• Accepting that fat loss is hard, and you will get hungry.
• How to combat hunger to improve adherence. 
• Why you probably need a diet break. 
• To cardio? Or not to cardio.

Check out Leah here.

Follow VBC on IG here.

Coaching enquires here.
 
If you enjoy this one, be sure to hit that subscribe button and take a look back through some of the back catalogue. I am sure you will find some episodes of interest.

And as always, if you enjoyed the show, share it with a friend, and shoot through a quick review on Spotify or Apple Podcasts. 

See ya in the next one, plant friends.

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

Everything you thought you knew about back pain, posture and technique is wrong.

(Or at least maybe a little misguided).

Like any industry, there are great physios, and there are poor physios. 

I wanted to bring Andrew on to provide some insight, some perspective, and some practical take homes so you feel better equipped at knowing who to trust.

We cover:

• What's missing in physiotherapy education.
• Why your core is not the problem.
• How to address hamstring "tightness".
• An updated perspective on posture.
• Why your technique is probably OK.
• The role of genetics in sport.
• How to pick a physio.

If you are new to the show, please consider subscribing and checking out our previous episodes on everything from creatine to body positivity.

Also, if you enjoy this content at all, it would mean the world if you could take just a couple of minutes to throw up a quick review for the podcast on Spotify or Apple Podcasts.

That's it from me.

See you in the next one, plant friends.

- Jax.

Links:

Wild Physio Fitness

Wild Physio IG

Wild Physio Podcast

Follow VBC on IG here.

Coaching enquires here.
 
If you enjoy this one, be sure to hit that subscribe button and take a look back through some of the back catalogue. I am sure you will find some episodes of interest.

And as always, if you enjoyed the show, share it with a friend, and shoot through a quick review on Spotify or Apple Podcasts. 

See ya in the next one, plant friends.

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

On today’s show, we’re answering the question… what does the future of our protein look like?

I am sure you are well aware of the current state of our climate and the huge obstacles we face as a species if we want to continue to call this place home.

Where we source our protein is an incredibly important component of this issue, and in recent years there have been some super exciting new technologies that have the potential to disrupt our food systems for the better.

Some you may have heard of such as lab or cultivated meat. Others may be new to you such as precision fermentation. 

In this episdoe Dr. Rosie covers:

• Why a shift in protein is necessary.
• How much individual purchasing power effects what's on our shelves.
• Cultivated meat, precision fermentation and molecular farming.
• Effects on economies reliant on agriculture, such as New Zealand.
• Achieving price parity and making animal farming irrelevant. 

If you are new to the show, please consider subscribing and checking out our previous episodes on everything from creatine to body positivity.

Also, if you enjoy this content at all, it would mean the world if you could take just a couple of minutes to throw up a quick review for the podcast on Spotify or Apple Podcasts.

That's it from me.

See you in the next one, plant friends.

- Jax.

Links:

Dr. Rosie Bosworth

Food Hack

Follow VBC here.

Coaching enquires here.

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

Social media is a tricky space to navigate, especially in the fitness industry.

For the budding fitness enthusiast or novice trainee, looking for content on social platforms around what to do in the gym and how to eat for results, will more often than not lead them to a plethora of influencers with large followings.

However this doesn't always mean their content will be helpful, or even effective.

And often, it can even be harmful, specifically to their mental health.

In todays episode I am chatting with Harry Moore, from the YouTube channel - Team ForNever Lean.

Harry (or Harold as he's known), does a great job of addressing some of the key concerns around what's being posted online and helps viewers to better discern what's good information and what's mere marketing.

I loved this discussion, and I am looking forward to having another yarn with Harold in the future.

If you are new to the show, please consider subscribing and checking out our previous episodes on everything from creatine to body positivity.

Also, if you enjoy this content at all, it would mean the world if you could take just a couple of minutes to throw up a quick review for the podcast on Spotify or Apple Podcasts.

That's it from me.

See you in the next one, plant friends.

- Jax.

Links:

Team ForNever Lean

Harold's IG

Follow VBC here.

Coaching enquires here.

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

On today’s show… what’s up with soy?

You’ve likely all heard someone claim that soy is bad for health, causes breast cancer, lowers testosterone and makes men grow boobs. 

But where did this all come from? And what does the evidence have to say about  it.

I dive into it that with Dr. Nagra to provide all you soy boys and girls with an easy to digest resource to understand the science on soy, and to share it with all of your skeptical friends.

Check out Dr. Nagra here.

drmatthewnagra.com

Follow VBC here.

Coaching enquires here.

See ya in the next one, plant friends. 

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

On today’s show… we hit you with the most common nutrition errors in plant based nutrition.

Specifially we cover:
- What it means to be a science-based, vegan dietitian.
- How Leah changed her relationship with food.
- The problem with “Clean Eating” and strictly whole food approaches.
- Common nutrition errors: Protein.
- Common nutrition errors: Gut issues.
- Common nutrition errors: Blood checks.


Check out Leah here.

Keep up to date with me here.

Coaching enquires here.

See ya in the next one, plant friends. 

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

On today’s show… It’s finally time to talk about Creatine.

• Should vegans bother with it?
• Is it safe?
• And what about hair loss and weight gain?

I have the Creatine Godfather himself, Darren Candow PhD, to rip into this one and provide clear, evidence based information on what creatine is, how it works and how to supplement with it.

Plus, we touch on an aspect of creatine supplementation not often talked about in mainstream circles - do vegans need more or less creatine than omnivores? 

Grab your creatine, and let's go.

Links:

• Follow Darren's work on Instagram 

If you enjoy this episode please share it with someone you think will find value in it!

To help others find this information please consider giving a quick star-rating on iTunes or Spotify podcast platforms.

Of course, be sure to follow VBC on Instagram here and on Youtube here for the full video episode.

For coaching, programming and to read my full story from soldier, hunter, meat eater to vegan fitness coach, check out the VBC website here.

More lifts, more plants.

-Jax.

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.

Is just getting enough protein the best recommendation for optimising your results on a plant based diet?

Or do we need to dive a little deeper and make our food selections based on specific amino acids?

On today's episode I've got the brilliant mind of Dr. Eric Trexler joining me to break down the latest research on plant protein vs. animal protein. 

Eric, well know for his work within the MASS research review team and work alongside Greg Knuckles over at Stronger By Science, is about as rational and nuanced as they come, and his understanding of the current research on plant protein and it's effects on muscle growth and strength is second to none.

Grab a pea protein shake and let's dive in.

Links:

• Eric Trexler Instagram 
• MacroFactor Diet App
• MASS Research Review

If you enjoy this episode please share it with someone you think will find value in it!

To help others find this information please consider giving a quick star-rating on iTunes or Spotify podcast platforms.

Of course, be sure to follow VBC on Instagram here and on Youtube here for the full video episode.

For coaching, programming and to read my full story from soldier, hunter, meat eater to vegan fitness coach, check out the VBC website here.

More lifts, more plants.

-Jax.

Are you ready to finally understand how to build muscle, lose fat and eat healthy as a vegan?

I’ve created a mini course to do just that.

The Vegan Fitness Mini-Course is designed for those that have a physique goal, but just haven't quite figured out how to put all the puzzle pieces together yet.

Sign up for access to 6 in-depth presentations:

✅ Why calories matter and how to calculate yours.

✅ Understand the importance of protein, what plants to focus on, and how much you need.

✅ Learn to grow in the gym - how much to train, how to progress, when to take a break and how to measure progress.

✅ Master a healthy, balanced plant-based diet that covers all your bases.

✅ Discover the essential supplements you need for performance and health.

AND a TLDR presentation to summarise everything into clear action points.

PLUS you'll have full access to the Vegan Body Club private community with many more free presentations, technique tips and nutrition ideas.

Gab my Vegan Fitness Mini-Course now for a super low price of $11.90NZD.

You won't be disappointed.

SIGN UP NOW.