How To Build Muscle FASTER (with minimal equipment) | 316
Release Date: 11/10/2025
Maximize Your Fitness: The Power of Heart Rate Zones | 326
Garage Gym Athlete
In this episode of the Garage Gym Athlete Podcast, Jerred Moon and Dave dive deep into the concept of zone training, focusing on how to effectively utilize heart rate zones for optimal fitness and performance. They discuss the importance of calculating maximum heart rate accurately, emphasizing that understanding your max heart rate is crucial for effective zone training. The conversation highlights the various heart rate zones, from recovery (Zone 1) to high-intensity efforts (Zone 5), and the benefits and drawbacks of each zone. Jerred and Dave also critique the overemphasis on Zone 2...
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Light Exposure and Athletic Performance. Kettlebell vs. Barbell. | 325
Garage Gym Athlete
In this episode of the Garage Gym Athlete podcast, Jerred Moon and Dave discuss the effects of light exposure on athletic performance, focusing on a study involving elite athletes. They explore the benefits of morning light and the importance of avoiding screens before bedtime. The conversation shifts to the significance of morning routines, practical ways to implement light exposure, and the role of technology in managing light. They also delve into the debate between kettlebell and barbell training, emphasizing the importance of nutrition and timing in relation to sleep quality and overall...
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2-Year Study Finds 5 Hours of Weekly Exercise with High Intensity Reversed Aging of the Heart | 324
Garage Gym Athlete
In this episode, Jerred Moon and Dave discuss a recent study that explores the effects of high-intensity training on cardiac health over two years. They delve into the study's methodology, participant selection, and the significant findings that suggest it's never too late to start exercising. The conversation emphasizes the importance of consistency, adherence to training protocols, and the role of heart rate monitoring. They also share insights on how to track progress effectively and maintain motivation through the Daily Over Decades challenge. Takeaways Two years of high-intensity...
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The Real Reason Your Testosterone Levels are Plummeting Right Now (and what to do about it) | 323
Garage Gym Athlete
In this episode, we tackle the wild claims about plummeting "low testosterone" levels and what it means for "men's health". We dive into the "social media" frenzy surrounding "hormones" and discuss whether these headlines truly offer useful "health tips". Join us as we cut through the noise and talk about what's really happening. 00:00 The Decline of Testosterone Levels 07:15 Understanding Measurement Changes in Testosterone 14:38 Lifestyle Factors Impacting Testosterone 21:37 Endocrine Disrupting Chemicals and Their Effects 28:38 Practical Steps for Improving Testosterone Levels
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Consistently Choosing the Hard Right Over the Easy Wrong with Dave Paczkowski | 322
Garage Gym Athlete
In this episode of the Garage Gym Athlete podcast, Jerred and Dave explore the idea of consistently choosing the hard right over the easy wrong across fitness, business, family, and life. Using Dave’s story and the philosophy behind Garage Gym Athlete as the backdrop, they discuss why long-term alignment, daily discipline, and values-driven decisions matter more than quick wins or short-term optimization. The conversation reinforces that real progress is built through consistency, self-awareness, and intentional choices made over years, not through hacks or intensity spikes. At its core, the...
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Forget 75 Hard...Try a REAL Challenge (Daily Over Decades) | 321
Garage Gym Athlete
In this episode of the Garage Gym Athlete podcast, Jerred and Dave discuss the Daily Over Decades challenge, a unique fitness initiative designed to promote long-term consistency and sustainable habits. They delve into the structure of the challenge, emphasizing the importance of setting realistic goals and maintaining accountability. The conversation also introduces the new Epic Challenge, which adds additional layers of complexity and engagement. Throughout the discussion, the hosts highlight the significance of community support, tracking progress, and integrating fitness into daily life....
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Should Hybrid Athletes Use ChatGPT for Workouts? | 320
Garage Gym Athlete
In this episode, Jerred and Dave discuss the implications of using ChatGPT for workout programming. They explore the limitations of AI in creating personalized training plans, particularly for advanced athletes. The conversation delves into specific examples, such as the Murph workout, and highlights the importance of volume, recovery, and community in fitness. Ultimately, they emphasize that while AI can assist in programming, it cannot replace the value of human experience and community support in achieving fitness goals. 00:00 Introduction to Chat GPT and Workout Programming 02:40...
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Why I Almost Quit Garage Gym Athlete (and Why I am Coming Back) | 319
Garage Gym Athlete
Garage Gym Athlete is not going anywhere. In this episode I talk directly to the Garage Gym Athlete community about where I’ve been, how getting injured and burned out pulled me away, and why I’m going all in again for 2026. If you train in a home gym and believe in daily over decades, this is your invite to lock back in, rebuild with us, and make Garage Gym Athlete the best home gym community on the planet.
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The LAST Calisthenics Program You Will Ever Need | 318
Garage Gym Athlete
Unlock the most practical and effective calisthenics program for building real-world strength, endurance, and resilience. In this episode, we break down Strike Zero — a bodyweight system designed to rapidly improve pull-ups, push-ups, lower-body stamina, and conditioning using simple rules and smart progression. You’ll learn how the Strike Zero method works, why strict rest periods matter, and how to tailor the reps to your current level. Whether you're traveling, training at home, or just need a brutally efficient calisthenics routine, this calisthenics program delivers a full-body...
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Science Hacks to BOOST Your Athletic Performance | 317
Garage Gym Athlete
This week on the Garage Gym Athlete Podcast, we're running three completely different scientific studies through the grinder—and none of us saw each other’s ahead of time. Expect surprises, arguments, and some actionable training takeaways you can start using immediately. Jerred digs into a kettlebell snatch protocol that boosted VO₂ max without running. Joe explores how dietary nitrates (think beets, spinach, arugula) improve isometric endurance by 25%. And Dave breaks down a 2025 study showing how heavy strength work dramatically improves running economy, durability, and...
info_outlineCan you gain real muscle with isometric holds and little to no equipment? We break down a 2025 study comparing long-muscle-length isometric training to full range of motion isotonic work for quadriceps hypertrophy in trained lifters. We translate the science into simple setups you can use at home or in a hotel gym, explain why long-length positions matter, how to hit a true 10 RPE on static holds, and when to pair pre-exhaust sets with isometrics for serious growth without beating up your joints.
What you’ll learn:
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Isometric vs isotonic for hypertrophy and when isometrics can win
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How to find and hold true long-length positions for chest, back, quads, and hamstrings
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Making bodyweight isos hard enough to matter with 30-second max-effort holds
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Joint-friendly use cases for tendons, pain, deload weeks, and travel
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A plug-and-play isometric session you can try today
Sample session:
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Pull: Chin-over-bar hold to failure, 4 sets
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Push: Handstand push-up iso 3 to 6 inches off the floor, to failure, 4 sets
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Quads: Wall sit at or just below parallel, 30-second max holds, 4 to 6 sets
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Unilateral: Rear-foot-elevated split-squat iso, back knee 1 inch off floor, 30 seconds, 4 sets per leg
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Optional overload: Pins, fixed bands, or plates on lap for wall sits
Timestamps:
00:00 Intro
01:00 The 2025 study in plain English
03:30 Why long-length isometrics drive growth
06:50 Execution cues: 30s holds and true 10 RPE
08:30 Rehab and tendon applications
10:40 Pre-exhaust plus isos for hypertrophy
12:45 Minimal equipment programming ideas
15:10 Full sample isometric workout
20:20 Soreness, CNS load, and recovery
23:10 Movement skill benefits and coaching cues
27:45 Key takeaways and next steps
Links:
Free trial of our programming: https://garagegymathlete.com