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.

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The Extra Rep Podcast

Q&A Part 2

September 08, 2025 • The Extra Rep

Part 2 of the Q&A dives into why higher‐frequency training beats bro splits for most lifters, how to think about soreness/pumps, and what “hard gainer” really means. We also break down keto/carnivore for muscle growth, fasting for fat loss, and when a protein-sparing modified fast actually makes sense.

[0:26] Full-body vs bro split

[3:53] Smarter weekly volume setup

[9:01] Hard gainer fixes

[10:52] Keto/carnivore breakdown

[18:45] Fasting & protein-sparing fasts

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