Episodes
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In this weeks episode Steve and Chris discuss all things cardio.
The different type, why it can be useful and how you can implement it for your goals.
They discuss
- Three reasons why you do cardio
- The three different types of cardio
- How to actually perform HIIT
- How to use cardio effectively in a diet
- Should you do cardio before or after your weights session?
- Is fasted cardio better than fed?
- Training tip - the sissy squat
- Oh and what they are both watching on Netflix at the moment
If you have a question for the Podcast head over to @teamboxuk on instagram and send us a messagw, -
Missing episodes?
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In this weeks episode Steve and Chris discuss all the extra parts of training people often forget or ignore which are essential to make progress week in week out.
Continuing on from episode 9 they look at how you can install different recovery strategies to keep training hard in the long term.
To check out episode 9
https://team-box.co.uk/ep9/
They discuss
How avoid burnout
What are deloads
How and when to take deloads
Working around injuries
Exercise selection for optimal training
How to stay on top of mobility and smaller niggles
Training tip - the bent over row
Client Story - Andrew Little -
Sign up at www.team-box.co.uk/challenge
Kicks off Monday 5th November. -
Understanding why people self-sabotage and what to do to stay focused
Stephen Box & co-host Chris Emmett from TEAM BOX brings you Muscle Box Radio.
TEAM BOX specialises in helping every day people achieve extraordinary results.
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice for long-lasting results..
In this episode, Stephen interviews Tom Blackman
We discuss:
- Who is Tom
- Toms journey from starting training at the age of 17
- His 20 years of training experience and over 30 bodybuilding shows
- Why people self-sabotage their efforts
- How to stay motivated
-TEAM BOX Training Tip - The Lat Pull Down
To follow Tom you can find him on Instagram @tomblackman_nutrition
Do you have a question you would like answered on the podcast? Ask us a question on Instagram @teamboxuk -
Check out this week's podcast where Steve and Chris discuss what's needed to make progress with your training.
How to make progress in the gym
Learn how to progress with your training, lift more weight for more reps and sets over time all while enjoying your training.
Stephen Box & co-host Chris Emmett brings you Muscle Box Radio.
MUSCLE BOX RADIO is brought to you by TEAM BOX.
TEAM BOX specialises in helping every day people achieve extraordinary results.
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
In this episode, Stephen & Chris discuss the key elements of progressive training.
We discuss
- What is progressive overload and why is it important?
- Do you need to lift more weight every single week?
- Why your log book is so important.
- Ways to intensify your training.
- How to keep training enjoyable as well as optimal.
- Listener question - Managing the change in seasons to keep seeing progress.
-TEAM BOX Training Tip - The lying hamstring curl.
- Client story - Murray. -
How To Start A Diet & Make A Change
Understand the key habits needed to be successful at dieting for long-lasting results.
Stephen Box & co-host Chris Emmett brings you Muscle Box Radio.
MUSCLE BOX RADIO is brought to you by TEAM BOX.
TEAM BOX specialises in helping every day people achieve extraordinary results.
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
In this episode, Stephen & Chris interview Dr Michael Banna
We discuss
- Who is Dr Mike?
- His personal weight loss journey from being obese to leading a healthy life.
- His practice as a GP.
- The struggles he found trying to initially lose weight.
- The successful habits people need to lose weight and keep it off for good.
- How modern day society isn’t helping people lose weight.
- Listener question - Keto dieting
-TEAM BOX Training Tip - The back squat.
- Client story - Sarah -
What is the best diet for building muscle
Stephen Box & co-host Chris Emmett brings you Muscle Box Radio.
MUSCLE BOX RADIO is brought to you by TEAM BOX
TEAM BOX specialises in helping every day people achieve extraordinary results.
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
In this episode Stephen & Chris discuss:
Why they wanted to build muscle in the first place (it’s a bit deep)
Why building muscle is so hard and takes so long
The best diets for building muscle
How many calories do you need
Why protein is so important
How much protein do you need
Stephen’s worst Pre Workout experience
Your Questions Answered
TEAM BOX Training Tip - shoulder press
Ask us a question on Instagram @teamboxuk -
How to increase strength and maximise your gym performance
This week Stephen Box & Chris Emmett interview Richard Sennewald
- TEAM BOX News - Richard Sennewald joins TEAM BOX
- Who is Richard Sennewald
- Richards experience in strongman
- How to set up a diet for performance
- How to optimise your recovery
- Habits you can incorporate to maximise your performance
- TEAM BOX Training Tip: The Lateral Raise
- Listener Question - Can you speed up your metabolism
- Client Story - John (Muscle Gain)
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
Got a question for the podcast? Ask us on Instagram @teamboxuk -
What is The Best Rep Range For Muscle Growth
This week Stephen Box & Chris Emmett cover:
- TEAM BOX News - Chris becomes Director of Coaching
- New coaches join TEAM BOX
- What is "volume" in terms of training
- How to pick the best rep range for your goals
- How to choose how many sets you need
- How long you should rest for
- TEAM BOX Training Tip - Bent Over Row
- Listener Question - Post Workout Nutrition
- Client Story - Oliver (contest prep)
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
Got a question for the podcast? Ask us on Instagram @teamboxuk -
Want to know how to use science to look and feel better?
Stephen Box & co-host Chris Emmett brings you Muscle Box Radio.
MUSCLE BOX RADIO is brought to you by TEAM BOX
TEAM BOX specialises in helping every day people achieve extraordinary results.
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
In this episode Stephen & Chris interview Emma Storey Gordon.
We discuss
Who is Emma Storey Gordon
Where Emma’s fitness journey started and what started Emma’s passion for it
What is it that Emma does now.
What is it that interests Emma about science and research and how Emma uses it with cleints
How does Emma stay in such great shape all year round
Emma’s thoughts on the pressures of social media
Emma’s considerations for training and nutrition around the monthly cycle
TEAM BOX Training Tip - Cable Crunch
Client story - Rebecca
Ask us a question on Instagram @teamboxuk -
What is the best diet for weight loss?
Stephen Box & co-host Chris Emmett brings you Muscle Box Radio.
MUSCLE BOX RADIO is brought to you by TEAM BOX
TEAM BOX specialises in helping every day people achieve extraordinary results.
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
In this episode Stephen & Chris discuss:
The best diets for weight loss
How every diet works
What is a calorie deficit
Your Questions Answered
TEAM BOX Training Tip - Incline Bench press
Client story - Beth
Ask us a question on Instagram @teamboxuk -
How to create a superhero physique?
Stephen Box & co-host Chris Emmett brings you Muscle Box Radio.
TEAM BOX specialises in helping every day people achieve extraordinary results.
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
In this episode Stephen Box & Chris Emmett interview David Kingsbury.
David is one of the top trainers in the UK and has trained many of the worlds biggest Hollywood actors for roles and worked on some of the biggest Hollywood movies.
In this episode, we cover & ask David:
Who is David Kingsbury
Where Davids fitness journey started and what started David's passion for it
The actors David has worked with
Behind the scenes of a film shoot
David's top tip, hints and tricks to get actors' superhero physiques
What would Hugh Jackman's training look like on a film
TEAM BOX Training Tip - Preacher Curl
Client Story - Ethan
Got a question for the podcast? Ask us on Instagram @teamboxuk -
What is the best training split for muscle gain?
Stephen Box & co-host Chris Emmett brings you Muscle Box Radio.
TEAM BOX specialise in helping every day people achieve extraordinary results.
TEAM BOX breaks down the complexities of training and nutrition to give you simple but effective advice.
In this episode Stephen & Chris discuss:
- The best training splits
- Stephen’s & Chris’s current programmes and goals
- Your questions answered
- TEAM BOX training tip - Tricep Push Down
- Client story - David Tag from Hollyoaks
Got a question for the podcast ask us on Instagram @teamboxuk -
In this week's Podcast Chris, Mike, and Emil deal with the hardest part of dieting, topics ranging from how to eat out on a diet and also the elusive cheat meals were discussed.
(1:30) Avoiding Diet temptations
(9:00) Better Resturant Choices and timing meals out while dieting
(13:00) Why Cheat Melas Don't Work
(18:00) How to Actually Flexible Diet
(20:00) Eating Out While in Off-Season
(24:00) How to Deal With Friends Asking For Advice
(28:00) Social Norms of Body Composition.
TO FOLLOW TEAM BOX
Facebook – @teamboxuk
Website – www.team-box.co.uk
QUESTIONS
If you have a question that you would like answered on the podcast please email.
[email protected]
SPECIAL THANKS
DOWNLOAD YOUR FREE FLEXIBLE DIETING EBOOK
www.team-box.co.uk -
Season 2 | EP 7 Interview with Luke Johson
(05:00) Hardest Part of Prep
(11:00) How Luke got into competing
(14:00) How did Luke choose his coach?
(20:00) Dexa Scans and measuring body fat
(33:00) Truths of Dieting
(39:00) Diet Breaks
(42:00) Cardio, when Dieting
(45:00) Making Better Choices
(55:00) Luke's Social Media Links
TO FOLLOW LUKE:
FACEBOOK- @shreddedbyscience
INSTAGRAM - @shreddedbyscience
TO FOLLOW TEAM BOX
Facebook - @teamboxuk
Website - www.team-box.co.uk
QUESTIONS
If you have a question that you would like answered on the podcast please email.
[email protected]
SPECIAL THANKS
Grenade
www.grenade.com
Discount Code TEAMBOX25
DOWNLOAD YOUR FREE FLEXIBLE DIETING EBOOK
www.team-box.co.uk
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Season 2 | EP 6 The complete beginners guide to competing
(4:30) How do I know if I have enough muscle mass?
(10:30) What category should I compete in?
(18:45) What you should do for show day
(25:00) How long should I diet or prep for?
(42:00) Exercise of the week
(44:00) Mistakes we've made in the past
TO FOLLOW TEAM BOX
Facebook - @teamboxuk
Website - www.team-box.co.uk
QUESTIONS
If you have a question that you would like answered on the podcast please email.
[email protected]
SPECIAL THANKS
Grenade
www.grenade.com
Discount Code TEAMBOX25
DOWNLOAD YOUR FREE FLEXIBLE DIETING EBOOK
www.team-box.co.uk
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Season 2 | EP 5 Team Box Goes Against Science
(9:00) Steve's and MIke's Training
(12:00) The Details of the program
(18:00) Fatiguing muscle groups
(20:00) Volume of training
(26:00) Priorities of training
(32:00) Upcoming Competitions and shoots
(38:00) Listener Questions
(50:00) Stupid mistakes we've made
TO FOLLOW TEAM BOX
Facebook - @teamboxuk
Website - www.team-box.co.uk
QUESTIONS
If you have a question that you would like answered on the podcast please email.
[email protected]
SPECIAL THANKS
Grenade
www.grenade.com
Discount Code TEAMBOX25
DOWNLOAD YOUR FREE FLEXIBLE DIETING EBOOK
www.team-box.co.uk -
Season 2 | EP 3 Interview with Phil Graham
(5:00) Basics for Personal Trainers
(9:20) Mistakes we've made in the past
(11:00) Business ideas for PTs and navigating Business Gurus
(15:00) Buiding Phil's Career and his Bodybuilding career
(24:00) What has competing taught you?
(26:00) How to manage diet and training with Diabetes
(38:45) Rewriting Phil's career
TO FOLLOW PHIL GRAHAM
Www.phil-graham.com
TO FOLLOW TEAM BOX
Facebook - @teamboxuk
Website - www.team-box.co.uk
QUESTIONS
If you have a question that you would like answered on the podcast please email.
[email protected]
SPECIAL THANKS
Grenade
www.grenade.com
Discount Code TEAMBOX25
DOWNLOAD YOUR FREE FLEXIBLE DIETING EBOOK
www.team-box.co.uk
TO LISTEN on iTunes
https://itun.es/gb/ohGQcb.c - Show more