The Extra Rep Podcast
💪🏽 Optimizing Your Body + Health
📈 Small Tweaks, Big Results
🎧 Episodes dropping weekly on Spotify & YouTube
Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.
Episodes
96 episodes
Things We're Currently Learning
In this episode of The Extra Rep Podcast, Josh and Liam dive into what they're currently learning about health, fitness and longevity. From peptides and biomechanics to injury management, stress and social connection, they share the latest rabb...
Reviewing Josh's Bloodwork
What do your blood results actually say about your hormones and health? Liam goes through Josh's latest blood work marker by marker, why his testosterone dropped from 25.8 to 15.6 in a year, which test results can mislead you and the simple cha...
What Rep Range Is Best?
What rep range should you actually be training in? Josh and Liam break down rep ranges for fat loss, muscle growth and strength, why different exercises suit different ranges and why progression and execution matter more than chasing a magic nu...
3 Nutrition Approaches You Need
There’s no single “perfect” way to approach nutrition. In this episode, Josh and Liam break down different nutrition strategies, from simple food journaling and flexible meal plans through to tracking calories, macros and nutrient timing and ex...
Black & White Health Advice
Is health and fitness really as black and white as social media makes it seem? In this episode, Josh and Liam unpack where simple, direct advice works, where nuance matters, and why the best approach is the one you can actually stick to. From c...
Supplement Tier List
Everyone loves supplements... but which ones are actually worth your money? In this episode, Josh and Liam rank the most popular supplements from S-Tier to F-Tier. Covering creatine, magnesium, vitamin D, fish oil, electrolytes and more. They a...
Sleep Strategies Tier List
How much do sleep supplements and hacks actually help? In this episode, we rank the most popular sleep strategies from S-Tier to F-Tier, including melatonin, magnesium, glycine, blue light glasses, nasal strips, reading, meditation and more. We...
Training Methods Tier List
What's the best training split for building muscle, losing fat and getting stronger? We rank the most popular training styles from best to worst, including bro splits, Push Pull Legs, Full Body, Upper Lower, CrossFit, Hyrox, German Volume Train...
Ranking The Best/Worst Diets
Which diet is actually worth following... and which ones are completely overhyped? In this episode we rank some of the most popular diets from S Tier to F Tier, including carnivore, keto, Mediterranean, paleo, calorie counting, fasting and more...
Worst Fitness Advice We Received
Everyone's heard fitness advice that sounds convincing... but what if it's actually holding you back? In this episode, Josh and Liam unpack the worst advice they've received over the years, including bulking myths, "shocking" your muscles, fat ...
Gym Pet Peeves
What are the biggest gym pet peeves after spending more than 13 years in the fitness industry? Josh and Liam share the habits that drive them crazy, from people who never follow a program to those who never put their weights away. It's a fun, l...
The Body Recomposition Pyramid
Everyone wants to know the best diet, supplement or training hack but are you focusing on the things that actually matter? In this episode Josh and Liam break down the Body Composition Pyramid, ranking the most important factors for losing body...
Nutrient Maxxing
Want to get more from your nutrition without overcomplicating it? In this episode, Josh and Liam break down nutrient maxing including how to identify nutritional gaps, improve food quality, support gut health, and make simple swaps that can hav...
Health Investments You Should Prioritise
Most people obsess over supplements while ignoring the bigger health investments that actually move the needle. In this episode, Josh and Liam break down the upgrades worth making once your training, nutrition and sleep are already dialled in! ...
Live Coaching
This week we're doing something a little different. We put each other on the spot with real-world client case studies and break down exactly how we'd approach them from training, nutrition, lifestyle and supplementation. From navigating menopau...
Top 5 Things You Need For Results
Most people don't fail because they lack motivation, they fail because they make fitness harder than it needs to be. In this solo episode, Josh breaks down the five biggest mistakes he sees after coaching clients for over 10 years and explains ...
Managing Stress
Stress affects more than just your mood. It impacts recovery, performance, sleep, body composition and overall health. In this episode, Josh and Liam discuss the different types of stress, how to identify when it's becoming a problem and practi...
The Next Layer Of Health
Health is more than just calories, macros and training programs.In this episode, Josh and Liam dive into the often-overlooked areas of health including dental health, gut health, blood pressure, emotional eating, stress management and s...
Bulletproof Your Immune System
Everyone gets sick in winter... but is it really just bad luck?This week Josh and Liam dive into the biggest factors affecting your immune system, including vitamin D, sleep, stress, training volume, environment, cardio fitness and suppl...
Why You Naturally Resist Change
Why is change so uncomfortable...even when you know it’s exactly what you need?This week Josh & Liam dive into the psychology behind resisting change, from fitness journeys and dieting to careers, relationships and big life decision...
Getting Back Into Routine
Back from holidays, sickness or time off and struggling to get back into routine? Josh and Liam break down the easiest ways to rebuild momentum with sleep, training, food and routine...without relying on motivation. If you’ve fallen off track, ...
Part 4 - Becoming The Man You Want To Be
This is where it all comes together...Not just training and nutrition but who you actually become. In this episode we break down the identity shift required to go from doing the work to living it every day. We talk about standards, environment ...
Part 3 - You Look Good But Still Feel Average
You train hard and eat well but still feel average...This is the gap most people never fix. In this episode we break down what actually takes you to the next level from training structure to recovery to nutrition quality and blood work. This is...
Part 2 - Why Your Body Isn't Changing (Even Though You Train)
If you’re training consistently but your body still isn’t changing, this is why. In Part 2 of the series, we break down the biggest training and nutrition mistakes that keep people stuck even when they feel like they’re doing everything right. ...
Part 1 - Why Most Men Feel Like Sh*t (And Don't Know Why)
In Part 1 of this series we break down why most men feel stuck, low on energy and unsure where to start with their health This episode is all about getting back to basics. Building simple habits, fixing your routine and taking control of your e...