Lift Free And Diet Hard with Andrew Coates

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#502 Luke Tulloch - How to Maximize Your Training When Time Constrained

September 08, 2026

Luke Tulloch is one of my favourite communicators of evidence-based hypertrophy training.Luke returns to talk about how becoming a parent forced him to rethink his training, remove low-value habits, and focus on what actually produces results.We discuss:• How parenthood changed Luke’s training for the better• Why constraints can improve your program• Cutting non-essential training and tracking• How many sets it really takes to build muscle• Low-volume training myths• Diminishing returns from ...

#501 Stan Efferding - Nutrition for Muscle Growth

September 03, 2026

Stan Efferding is an icon of bodybuilding, powerlifting, and elite evidence-based coaching.Stan returns with his unique ability to interpret cutting-edge research and combine it with decades of real-world experience coaching athletes at every level.We discuss:• Whether you actually need to be in a calorie surplus to build muscle• How large a calorie surplus should be if the goal is maximizing muscle while minimizing fat gain• Whether the traditional “dirty bulk” is finally dead• Why gaining w...

#500 Dr. Layne Norton - You Will Not Outwork Me

September 01, 2026

I’m honoured to celebrate episode #500 with Dr. Layne Norton as my guest.Layne is an icon of the fitness industry: a prolific educator, author, champion, world-record-holding powerlifter, and a major influence throughout my own career.For this milestone, Layne joins me for a wide-ranging and personal conversation about work ethic, resilience, coaching, evidence, public battles, money, family, and the experiences that shaped who he is.We discuss:• What Layne means by “You will not outwork me”•...