MG is back on deck and the boys dive straight into a big training Q&A: when to actually change exercises, how to get more out of your lats, where cluster sets belong, what “normal” strength loss in prep looks like, and the simplest way to know if you’re ready for a mini cut in the off-season.
We cover:
✅ Quick life catch-up — Talia stories, toddler chaos and why it really does “go so fast” as the kids head towards school.
✅ When to swap exercises — exhausting progression tools first by changing sequence, volume and rep ranges before ditching a movement that’s been working.
✅ Life variables before program changes — sleep, stress, rest times and execution as the real culprits when progress stalls for a couple of weeks.
✅ Rest periods that actually work — using heart rate and breathing as guides, longer breaks on big compounds, and not forcing strict clock-based rest if performance suffers.
✅ Lengthened vs shortened partials — where each shines, why context and exercise choice matter, and how over-stretching can reduce true fibre recruitment.
✅ Lat training for weak lats — more horizontal pulling, focusing on elbow flight path, scap retraction, “bend the bar” and “squeeze the lemon in your armpit” style cues.
✅ Smart cluster sets — using them as an intensifier on machines/cables and isolation work, not on deadlifts/squats, and slotting them later in the session.
✅ Chest with long arms — mobility first, dead hangs, cable fly “potentiation”, and keeping shoulder blades pinned to bias pecs over front delts.
✅ Strength loss in prep — when it’s expected (later, at larger % bodyweight drops) vs early red flags, and how to tweak deadlifts, squats and hip thrusts to manage fatigue.
✅ Long femurs & lever issues — why some hack squats are garbage, how pendulums and belt squats improve stimulus-to-fatigue, and common hip thrust machine setup errors.
✅ Mini cuts/fluff cuts — visual and scale markers to pull back, why 3–5 week aggressive cuts beat drawn-out phases, and why needing more than two per year means you’re probably just getting too fluffy.
✅ Instagram vs stage — filters, lighting, pumps and why the only look that matters is how you appear under the lights on show day.
✅ Community updates — last episode before the Christmas break, 21 Dec meetup at Powerhouse Bayswater, and one Bali retreat spot opening up for 1 March.
🎧 Deep dive on exercise selection, intensity tools, off-season fat gain and staying honest with your progress.
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Disclaimer
The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.