Raise The Bar

Epizódok

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  Everything We Got Wrong About Building Muscle | Dr Tony Boutagy 16.08.2026 1ó 41p

  Exercise scientist Dr Tony Boutagy reveals why one or two hard sets are enough to build significant muscle mass, why soreness is not a sign of muscle growth, and how you can train your entire body in twelve minutes.Dr Tony Boutagy holds a PhD in exercise and sports science and has spent more than 30 years working in the fitness industry, educating over 50,000 coaches along the way. He has built his reputation on testing the field's own long-held assumptions against the evidence, and changing his position in public whenever the data proved him wrong.Tony explains:Why one or two training sets close to failure are usually enoughThat muscles do not grow, single fibers do, and what that means for how many exercises a muscle like your glutes or chest needsWhy soreness and the burn are not the signal your workout worked, and what mechanical tension is insteadHow the pump you see in the mirror is mostly water, and why toning is not a real trainable adaptationWhat happens to your body's growth window after 48 hours, and how that changes the smartest way to split your weekWhy you rent muscle rather than own it, and how fast you lose what you built the moment you stop training itIn This Episode You Will Learn:(17:43) Why most training benefits arrive at low doses, and the real skill of finding your minimum effective dose(21:00) Why muscles do not grow, fibers do, and why that means more exercise variety rather than more sets(30:23) Why tension, not soreness or the burn, is what actually drives growth(44:02) Why strength and hypertrophy are different adaptations, and how you can get stronger without getting bigger(51:00) Why the post-workout pump is mostly water, and why toning is not a real adaptation(1:02:43) Why the growth signal is gone within 48 hours, and why three total-body sessions beat stacking sets into one(1:12:00) Why you rent muscle rather than buy it, and how long you have before you start losing itResources:One Coach: https://one.coach/Dr Tony Boutagy:Instagram: @tonyboutagy YouTube: Tony Boutagy, PhD Website: tonyboutagy.com
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  Coach's Corner: What We Took From the Sheridan Skye Episode on Women's Health 12.08.2026 14p

  Ariel Comeau and Matt Duncan sit down after the Sheridan Skye conversation to unpack what stuck with them, and the honest answer is that a single statistic reframed the whole thing. Only about 20% of women resistance train. Both hosts admit they were floored, because inside the fitness industry it can feel like everyone already knows better. That gap between the bubble they work in and the reality outside it drives most of this debrief.From there the conversation moves into what it actually means for coaching practice. Why menopause, perimenopause and pre and postnatal should be treated as phases of a woman's life rather than specialties to be outsourced. Why coaches carry a responsibility to hold information loosely and own it when they get it wrong. And a nuanced take on wearables and recovery scores, including where they help high performers who have learned to override their own body and where they quietly replace self trust with a number on a screen. Matt and Ariel close with a practical challenge and a moment of parenting self reflection that landed harder than either of them expected.(00:09)  The statistic that shook both hosts Why 20% felt impossible to believe from inside the industry, and what it says about how badly fitness professionals misjudge the world outside their own client base.(01:22)  Menopause and postnatal are phases, not niches Matt on why treating women's life stages as specialties means abandoning clients for the portions of life where they need support most, and Ariel on the single prescription that spans every phase from 16 to 85.(03:13) Get the problem right and the solution wrong Sheridan's line about harmful or useless solutions, and the responsibility it puts on coaches to be accurate, to communicate nuance, and to own mistakes. Plus what listeners should look for in an educator: context, caveats, and a willingness to say it depends.(05:21)  You do not need permission to feel how you feel Ariel on the wearable era and how many of us, men and women, have become disconnected from hunger cues, fatigue and everything else our bodies are already telling us. Tuning in is a practice, not a personality trait.(06:36)  Data is a data point, not a decision Matt makes the case for objective biometrics done well: separate the information from the decision, treat your data like stocks and follow the trend rather than the daily spikes. Ariel on why a low recovery score was the caution flag she needed, and the difference between not being stressed and simply tolerating stress.(10:08) How common endometriosis and PCOS actually are What surprised Matt most, the impact these conditions have on training and on life, and Ariel on why coaches should be asking about the menstrual cycle from the very first conversation rather than waiting for it to become a problem.(11:48)  The takeaway: find three women A simple challenge to move the number from 20% upward, plus a conversation about the language and labels we use with young girls, and Matt's princess moment with his daughter that made him rethink the molds we create without meaning to.One Coach: https://one.coach/Instagram: @sheridanskyefitSubstack: Sheridan Skye on SubstackPre and Post Natal Coaching Specialist Certification: Clean Health | Australian Institute of FitnessIn This Episode You Will LearnResources
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  80% of Women Don't Strength Train & It’s Costing Them Quality of Life | Sheridan Skye 09.08.2026 1ó 47p

  Registered nurse turned strength coach Sheridan Skye reveals how 80% of women skip the one thing that protects their independence as they age, what the cycle syncing trend was actually built on, and why "for research purposes only" means you are the research.Sheridan Skye spent 15 years as a registered nurse, including intensive care and a stint as a nursing officer in the Air Force, before she left clinical medicine for strength coaching. The turning point was a 75 year old woman who arrived on her ward with osteoporosis, sarcopenia and advanced vascular disease, choosing between an above knee amputation and palliative care. That woman was her grandmother. She now works at the intersection of clinical evidence and the gym floor, with a particular focus on women's health across the lifespan.Sheridan explains:Why only 20% of women resistance train, and what the other 80% are giving up in every decade that followsWhy so many women's symptoms get normalised for years, including the 70% of PCOS / PMOS cases that go undiagnosedWhether Pilates counts as resistance training, and how to tell if you are actually training hard enoughThe rat study the entire cycle syncing trend was built on, and what the research says about training through your cycleWhat a GLP-1 actually does, and why the human data does not support microdosing it for inflammation or longevityThe three young men who died in her ICU after buying what they thought was testosteroneHow to tell the difference between a credible expert and a credentialed grifterIn This Episode You Will Learn:(02:00) The patient who changed everything: the ICU admission that made her leave medicine, and the moment she realised medicine cannot give us muscle or bone(07:40) The 80% problem: childcare, time, and the long-standing medical belief that women's bodies are fragile(17:55) Why women start from a lower bone baseline than men, and when peak bone mass is actually reached(23:00) The screening conversation most coaches skip entirely: low energy availability, REDs, and the red flags in your own cycle(29:04) PCOS explained, why the cysts are not cysts, and the real risk of leaving it untreated(38:00) Why women's pain gets dismissed, and where resistance training fits alongside the standard activity guidelines(45:10) Does Pilates count? Mechanical tension versus metabolic stress, and how many days a week women actually need(58:17) What a GLP-1 agonist does, why skinny is trending again, and the truth about microdosing(01:08:00) What a peptide is, and why "for research purposes only" means you are the experiment(01:17:48) The rat study behind cycle syncing, and why you do not need a wearable to tell you that you feel terrible(01:34:30) Fertility and preconception: when to seek support, the male half nobody screens, and egg freezing as autonomy(01:39:59) Do women need to lift heavy and jump to protect bone? What the research everyone quotes actually showsResourcesOne Coach: https://one.coach/Instagram: @sheridanskyefitSubstack: Sheridan Skye on SubstackPre and Post Natal Coaching Specialist Certification: Clean Health | Australian Institute of Fitness
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  Coach's Corner | Sebastian Oreb: The 8 Essential Strength Categories 05.08.2026 16p

  Ariel and Matt reflect on a recent conversation with elite strength coach Sebastian Oreb, diving deep into the mindset shifts required for professional and personal growth. They discuss the power of taking on opportunities before you feel fully ready and how leaning into self-doubt can serve as a powerful indicator that you are successfully stretching your limits.The conversation also breaks down practical programming strategies, including the nuance of "periodizing effort" to avoid burnout and the foundational mechanics of RPE (Rate of Perceived Exertion). Finally, the hosts share a comprehensive 8-category exercise audit designed to help anyone build a more balanced, resilient, and high-performing body.Key Takeaways: (00:09 - 02:07): Embracing the Depth A major takeaway is the importance of putting oneself in positions before feeling 100% prepared. Rather than needing to know everything before starting, coaches and individuals should learn to treat self-doubt as a sign of growth and level up as they go.(02:07 - 04:24) The Principle of Periodizing Effort : Maxing out intensity from week one can lead to overwhelming soreness and poor performance. Implementing a gradual scale, like starting with an RPE 7 and working up to a 10 by the end of a program, functions like a "runup"—allowing clients to gather the necessary momentum to break through plateaus.(04:20 - 05:47) Understanding RPE and Reps in Reserve : Rate of Perceived Exertion (RPE) and Reps in Reserve (RIR) measure subjective workout effort rather than the literal weight on the bar. An RPE 7 correlates to having about 3 reps left in the tank, an RPE 8 leaves 2 reps, and a 10 means absolute technical failure. (05:47 - 09:59) Lessons from Coaching and Parenting: True leadership means removing distractions so performers can focus purely on execution. Furthermore, introducing strength training early builds body-centered resilience, confidence, and the ability to navigate failure—teaching parents to prepare the child for the path rather than clearing the path for the child.(09:59 - 16:08) The 8-Category Movement Audit : To build a balanced body, individuals should audit their weekly routine to ensure it features all eight core movement patterns: horizontal push, horizontal pull, vertical pull, vertical push, knee-dominant squat, hip-dominant squat, hip hinge, and knee flexion. Prioritizing neglected areas like knee flexion (e.g., hamstring curls) helps neutralize the pelvis, correcting posture issues like anterior pelvic tilt.Resources:Connect with One Coach: https://one.coach/Connect with Sebastian Oreb:Instagram:⁠ @australianstrengthcoach⁠YouTube:⁠ Australian Strength Coach⁠Website:⁠ strengthsystem.com
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  Coach to the Strongest Man Alive On Breaking Plateaus and Building Max Strength - Sebastian Oreb 02.08.2026 1ó 31p

  Strength coach Sebastian Oreb, The Australian Strength Coach, reveals why maxing out every week is the reason you stopped getting stronger, how long you should really be resting between heavy sets, and the four-week model behind the heaviest deadlift in human history.Sebastian is the coach behind Hafthór Björnsson, aka Mountain from Game of Thrones. He coached Thor through breaking multiple world records, including his 510 kilogram deadlift and has since become one of the most sought-after strength coaches in the world. He is also an elite powerlifter in his own right, with multiple Australian records, who started as a 63kg 19-year-old too embarrassed to take his shirt off on Bondi Beach. He is the founder of Strength System and has coached everyone from professional fighters to the strongest people on the planet.Sebastian explains:Why maxing out every week is the fastest way to stall, and the four-week effort model that fixes itWhy the rest you take between heavy sets is nowhere near long enough, and the eight-minute window nobody can explainThe eight exercise categories every program should be built from, and how to audit yours tonightWhat a real taper looks like two weeks out from a world record attemptWhy getting very strong and staying healthy start pulling against each other at the top endHow he broke Australian records without ever believing he was the best, and why outlasting people beats out-training themIn This Episode You Will Learn:(01:37) — The Bondi Beach moment: how being a 63kg 19-year-old who was embarrassed to take his shirt off started the whole thing(13:26) — Why running the same program forever stopped working, and the plateau that made him quit lifting weights entirely(22:21) — What he learned from Ernie Lilliebridge Sr that mattered more than any programming: the coach-athlete relationship(28:04)— How a SodaStream seminar in 2016 accidentally put the strongest man on the planet in his gym(35:27) — 450 to 501 to 505 to 510 to 515: the long-game strategy behind breaking a world record in small increments(41:35) — Neural recovery, the mysterious eight-minute sweet spot, and how long you should actually be resting between sets(46:49) — Periodisation of effort explained: the RPE 7, 8, 9, send-it four-week model for breaking plateaus(01:09:07) — The uncomfortable truth about how he got the Australian record: he simply didn't stop when everyone else did(01:17:16) — The eight exercise categories he programs from for every single athlete, and this week's action step to audit your own(01:25:24) — Raising strong daughters: how a 16-year-old squatting 110kg built self-esteem that shows up everywhereResources:Connect with One Coach: https://one.coach/Connect with Sebastian Oreb:Instagram: @australianstrengthcoachYouTube: Australian Strength CoachWebsite: strengthsystem.com
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  Shona Vertue: The Psychology of Stress, Grief, and Staying Healthy Through Life's Hardest Seasons 26.07.2026 2ó 28p

  Shona Vertue has built one of Australia's strongest fitness brands - over 600,000 Instagram followers and 25,000 people inside her online training system. At the height of that success, she went back to university to study psychology, and in this episode she explains why understanding the mind became just as important as training the body. Drawing on her path through competitive gymnastics, ballet, and personal training, Shona breaks down the biopsychosocial model and why willpower alone rarely explains why people succeed or stall.The conversation moves through the mechanics of behaviour change: the difference between cognitive load and allostatic load, why self-efficacy predicts whether someone starts a health habit at all, and why a motivation problem is almost always a strategy problem in disguise. Shona introduces behavioural activation - acting before motivation arrives - and makes the case for values-based movement over rigid, aesthetics-driven programming.She also speaks candidly about her own transitions:, the physiological toll of a difficult break-up, losing her mother, and becoming a mother herself. Across each, her throughline is consistent - health isn't just physical. It's biological, psychological, and social, and real progress means training all three.In This Episode You Will Learn:(00:22:10) Why the biopsychosocial model changes how you coach (00:34:42) Cognitive load vs. allostatic load, and why both matter (01:17:10) Why self-efficacy predicts habit change more than willpower (01:06:31) How behavioural activation builds consistency fast(01:43:15) Why motivation follows action, not the other way around (01:28:53) When to hold space for a client, and when to refer out (01:58:47) Why rest is part of progress, not the opposite of it Resources:Instagram: @shona_vertueYouTube: @shona_vertuePodcast: The Vertue Podcast (also on Spotify)
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  Raise The Bar Trailer 22.07.2026

  Health and fitness advice is everywhere right now — the problem is most of it contradicts itself. Raise the Bar is a new podcast powered by One Coach and hosted by Ariel Comeau and Matt Duncan, two coaches with a combined 30 years in the health and performance space, built for people who are tired of quick-fix answers and want to actually understand what works and why.Raise The Bar brings real conversations with coaches, experts, and high performers who've spent years in the trenches of their field. They dig into the research behind the trends, but they also want the human side — the mistakes, the setbacks, the things nobody puts in a caption. The goal isn't to hand you another rulebook; it's to give you enough context to make smarter calls for your own body and your own life.Meet the hosts and get a feel for what the show is all about: where the idea came from, what kind of guests to expect, and why they think most health content online is missing the point.Raise the Bar is a podcast from One Playground and One Coach. Subscribe to catch new episodes each week.