The Hammer Cast

A show about strength, health, fitness, learning languages, and becoming a more interesting person.

Ep. 474: Insider Secrets to CONQUERING Your New Years Resolutions 01/01/2025

*BONUS* Language Master Luca Lampariello Reveals How to REALLY Learn a New Language in 2025 12/31/2024

Ep. 473: Paul McIlroy Reveals the SECRETS of Perpetual Strength 12/23/2024

Ep. 473: Paul McIlroy Reveals the SECRETS of Perpetual Strength Hot diggity dayum, this was one HECK of a jam-packed episode. It's also my longest to date, and for good reason. Paul and I dove deep into a topic near and dear to both of our hearts: building perpetual strength 1. Introduction and book promotion - Paul's new book "Perpetual Strength" (which you can - and should - check out here: - Aleks's 9-minute kettlebell and bodyweight challenge (which you can get for FREE at ) 2. Paul's background and early experiences - Martial arts and strength training - Experiences with UFC fighters Matt Hughes and Robbie Lawler - Predicting Rashad Evans' victory over Chuck Liddell - Natural strength and athletic abilities of Robbie Lawler and his twin brother 3. The importance of variety in training - Historical approach of old-time strongmen - Integration of wrestling, gymnastics, and other forms of training - Modern specialization and lack of overall strength and adaptability - Being 90% good at many things vs. 100% at one specific thing 4. Comfort zone expansion in training - Defining comfort zone expansion - Limitations of training to failure - Benefits of sub-maximal training for long-term muscle growth - Paul's experience with the 40-kilogram kettlebell press - Psychological factors in training 5. Strength cycling and programming - Principles of strength cycling vs. traditional intensity cycling - Importance of training in relative comfort and gradually increasing load - Paul's approach to programming and making strategic adjustments - Role of the central nervous system and making "grand gestures" 6. Practical applications and personal experiences - Applying comfort zone expansion in Paul's own training - Adapting training programs to individual needs - Insights gained from working with different athletes and coaches - Importance of consistency and long-term planning 7. The role of science and art in training - Balance between science and practical experience - Limitations of scientific studies and the need for a holistic approach - Impact of stress and psychological factors on performance - Understanding and applying the underlying principles of strength training 8. Professional bodybuilding techniques and hypertrophy - Ronnie Coleman's emphasis on the lower portion of the lift - Biceps, triceps, and rear delts and their relation to hypertrophy - Barbell curl as the "king" of bicep exercises - Importance of consistent progress over going to failure 9. Loaded stretch and programming - Loaded stretch not the primary driver of hypertrophy - Importance of exercises with high poundage potential - Incremental weight jumps and their impact on programming - Combining various exercises for overall strength and hypertrophy 10. Paradigm shift in training approaches - Lifter A vs. Lifter B and their different training approaches - Lifter B's higher volume leading to greater progress despite lower growth stimulus per set - Challenging the traditional view of training to failure 11. Real-world applications and practical insights - Mail carriers and mechanics as examples of sub-maximal training - Anecdote about chopping trees with an ax - Arnold Schwarzenegger's intuitive training methods 12. Critique of sports science and modern training - Limitations of sports science studies and the need for contextual understanding - Learning from the best in the field, such as Charles Poliquin - Practical, real-world experience in training 13. Historical strength training and its relevance - Impressive feats of old-time strongmen - Necessity of avoiding injury and the conservative approach to strength development - Potential benefits of historical training methods in modern training 14. The role of comfort zone expansion in training - Consistent progress and reduced risk of injury - Adapting training methods to individual needs - Avoiding the pitfalls of overly aggressive training 15. The impact of aging on strength and training - Examples of athletes who improved with age - Adapting training methods to maintain progress as one ages - Importance of consistent progress and training quality 16. The importance of practical training methods - Informing modern training with historical and practical approaches - Critical approach to sports science and a focus on practical insights - Learning from the best in the field and applying practical methods 17. Final thoughts and recommendations - Practical training resources, such as "Perpetual Strength" - Importance of long-term progress in strength development /episode/index/show/salkin/id/34568105

Ep. 472: Pat Flynn Gives a Sneak Peak Of His Brand-New Book, Strong ON! 12/19/2024

Ep. 471: Al Kavadlo Dishes on the ULTIMATE Calisthenics Program 12/13/2024

Ep. 470: Tim Anderson on the NEW Original Strength Gym, Upcoming Workshops, and More! 09/24/2024

Ep. 469: Pat Flynn on the 11 Commandments of Fitness 09/22/2024

Ep. 468: Is Hardstyle the 'Donald Trump' of the Kettlebell World? 08/30/2024

Ep. 467: Mark Shropshire on Building Strength and Muscle at Age 50 and Beyond 07/25/2024

Ep. 466: Dan John Returns! The Past, Present, and Future of Strength & Fitness (Part 2) 07/18/2024

Ep. 466: Dan John Returns! The Past, Present, and Future of Strength & Fitness (Part 2) I'm joined once again for round 2 with the great and powerful Dan John. On today's episode we discussed: Experiences and lessons learned from fitness events, including a memorable trip to Disney World for an RKC certification The evolution of workout culture, from the "burn" culture of the 1970s-80s to the rise of high-intensity training and functional fitness in the 2000s The influence of the internet on the fitness industry, including the emergence of HIT and kettlebell training Misconceptions about lifting weights and bodybuilding, and the importance of proper form and technique The potential pitfalls of relying on AI-generated workout programs and the need for specificity The importance of community, mastery, and looking back to move forward in fitness and personal growth Recommendations for simple, effective workouts and the benefits of walking, eating vegetables, and getting good sleep We also talk about: personal growth, fitness trends, and the importance of community and mastery in exercise. the value of setting achievable goals, tracking progress, and finding joy in the journey. the significance of introspection, attitude, and proper technique in exercise. how small improvements in various aspects of life can lead to significant growth and improvement Check Dan out online at: And check out the Armor Building Formula here: Wanna crush weakness and forge all-day strength, stamina, and resilience WITHOUT any complicated exercises or confusing programs? My world-famous 9-𝑀𝑖𝑛𝑢𝑡𝑒 𝐾𝑒𝑡𝑡𝑙𝑒𝑏𝑒𝑙𝑙 𝑎𝑛𝑑 𝐵𝑜𝑑𝑦𝑤𝑒𝑖𝑔ℎ𝑡 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒 might be just what the proverbial doctor ordered. The moves are so simple and intuitive that you can learn them in 30 seconds or less (so you'll be off to the races in less time than it took you to read this post), AND it's designed to be done in conjunction with your regular training - so no need to take a detour; instead, you get to step on the gas toward your goals. Get your own free copy here: Have fun and happy training! - Aleks Salkin /episode/index/show/salkin/id/32203792

Ep. 465: Dan John talks the Armor Building Formula, Goal Setting, Movement, and More (Part 1) 07/11/2024

Ep. 464: 73-year-old SFG II Dr. William Moore on his Secrets of Longevity 07/05/2024

Ep. 463: Jenny Hendricks on Healing and Revitalizing the Body Through Real Food 06/27/2024

Ep. 463: Jenny Hendricks on Healing and Revitalizing the Body Through Real Food I'm joined on this episode by city slicker turned farm girl Jenny Hendricks, who shares her incredible journey from being sickly, weak, and on the path to Death's Door, only to discover the power of eating as nature intended, which not only healed her various illnesses, but has also allowed her to make her life's mission helping others with seemingly undiagnosable ailments. In this episode we also talk about: * Jenny's brush with near death, including hair loss, rapid and unexplained weight loss, and how doctors couldn't tell her what was wrong with her. * Her journey into (and out of) veganism as a way of restoring her health * "You are not just what you eat, you are whatever you EAT eats!" How animal protein quality as well as fruit and vegetable quality can potentially wreak havoc on your hormones - whether you're a man or a woman. * The woman who was infertile for many years - until she improved her food quality and (in her early 40s) finally gave birth to a healthy baby boy! * How Jenny uses kettlebells to stay strong, limber, and lean for her long and arduous days working on her farm * Much, much more Check Jenny out online at Wanna crush weakness and forge all-day strength, stamina, and resilience WITHOUT any complicated exercises or confusing programs? My world-famous 9-𝑀𝑖𝑛𝑢𝑡𝑒 𝐾𝑒𝑡𝑡𝑙𝑒𝑏𝑒𝑙𝑙 𝑎𝑛𝑑 𝐵𝑜𝑑𝑦𝑤𝑒𝑖𝑔ℎ𝑡 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒 might be just what the proverbial doctor ordered. The moves are so simple and intuitive that you can learn them in 30 seconds or less (so you'll be off to the races in less time than it took you to read this post), AND it's designed to be done in conjunction with your regular training - so no need to take a detour; instead, you get to step on the gas toward your goals. Get your own free copy here: Have fun and happy training! - Aleks Salkin /episode/index/show/salkin/id/31921537