How To Build Muscle FASTER (with minimal equipment) | 316
Release Date: 11/10/2025
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...
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How To Build Muscle FASTER (with minimal equipment) | 316
Garage Gym Athlete
Can 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: Isometric vs isotonic for hypertrophy and when isometrics can win How to...
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How to Fuel for Performance (and life) | 315
Garage Gym Athlete
Fueling for Performance: Avoid the Wall, Train Smarter & Live Better | Garage Gym Athlete Podcast Have you ever “hit the wall” mid-workout — or mid-day? In this episode, Jerred Moon and coaches Joe and Dave reveal how to fuel for performance using simple, science-backed strategies — whether you’re training for a 100-mile ultra, crushing CrossFit, or just want more energy as a busy parent. 🔥 What You’ll Learn: ✅ What “hitting the wall” really means (and why glycogen runs out fast) ✅ How to use periodized nutrition — match carbs & calories to your training ✅...
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Active Rest May Increase Performance, But Should You? | 314
Garage Gym Athlete
This week we are looking at a study comparing active rest and passive rest and how it impacts performance. We break down the study, give our thoughts on if and when you should do active rest, and more on resting between sets.
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313: Making progress even when you don't feel like it
Garage Gym Athlete
Motivation fades and excuses pile up. This is when most people quit (but you'll learn how not to). In this episode, we unpack a surprising study that shows how to actually keep making progress when you don’t feel like it (using Self-Determination Theory). No hype or fancy programs (these guys didn’t even follow a workout plan). Just autonomy, competence, connection, and human to human coaching. Learn the mindset strategies that keep you training (or bettering any area of your health), even when you're not feeling it.
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312: What are the real benefits to weighted vests?
Garage Gym Athlete
this week Jerred and Dave are talk about weighted vest and what the benefits of using them are.
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311: Sauna: best for Performance? Recovery? or Nothing?
Garage Gym Athlete
This week we are going over a study that examines performance and sauna use after a training session. We talk more about sauna use and how you should think about using them.
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310: Self Determination Theory in Training
Garage Gym Athlete
This week Jerred and Dave are talking about a study on self determination theory and how it impacts training.
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309: How Protein Estimations Can Be off And What To Do About It
Garage Gym Athlete
This week we are looking at an article about how protein and food table estimations are calculated and how inaccurate they can actually be.
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308: Eo3 Elements For Success
Garage Gym Athlete
Hey athletes, last week we pointed out some problems in the fitness industry so this week we are starting by what you should be focusing on to be the best version of yourself. Were talking about the Eo3 Elements, the 9 important things you should try and focus on to improve your health.
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