Garage Gym Athlete
The Garage Gym Athlete podcast explores functional fitness and performance training in home gyms. Host Jerred Moon interviews coaches, athletes, and experts about building strength, endurance, and athleticism outside traditional gyms. The show shares practical training tips and delves into scientific research on exercise physiology, nutrition, and recovery. It's designed for both seasoned garage gym veterans and beginners on their fitness journey.
Episodes
The Athlete Dad: Why Fitness Is Not Optional | 364
We have a solo episode this week. Jerred flies solo to talk about being a father and an athlete at the same time, what that has looked like over 14 years and three kids, and how he has kept training consistent from the infant years through the teenage Uber driver years. The big idea is simple: once you decide fitness is not optional, the same way being a husband or a dad is not optional, most of t
The Garage Gym Athlete App Is Live: Our Favorite Features | 363
We are officially live in the Apple and Android app stores, and in this episode we break down the Garage Gym Athlete app and the features we are most excited about. We start with a huge thank you to the beta community, roughly 100 athletes who left Train Heroic early, trusted us with a beta app, and sent the feedback that turned a nine month build into a fast one. Then we look back at Fit Week, th
Only Three Days a Week to Train: The Six Piece Checklist | 362
We take on the question we get more than almost any other: what do you do when you only have three days a week to train. We are done with the just do what you can answer from coaches. Constraints are exactly where programming matters most, and three days a week is plenty to make real progress if the week is built correctly. Jerred lays out the six piece checklist that makes a three day week work.
The Final Training Cycle of 2026: What You Need To Know
We break down everything coming in Cycle 4, the final cycle of 2026, so you can pick your track and know exactly what your training is going to look like. We open with a community update from the last cycle: 39.4 million pounds lifted, 12.7 million meters moved, and 7,555 sessions logged. Then we cover the housekeeping. Endure and No Gear will not run as tracks this cycle since 96% of athletes are
Rucking vs Running vs Cycling: Which One Actually Pairs With Lifting | 361
We break down the three big aerobic modalities for a concurrent training athlete and what each one actually costs you. Running has the lowest barrier to entry and the highest metabolic demand, which is exactly why it interferes with strength the most. Rucking is the easiest way to hold real Zone 2 without the volatility of a run, and the one rule that fixes almost every rucking problem is staying
300 Bench. 400 Squat. 500 Deadlift. Sub 20 min 5K...all in less than 1 hour | 360
In this episode: 0:10 A Massive Update Begins 0:35 Dave's Big Goal 5:14 Bench Press Under Pressure 7:16 Squat Feels Smooth 9:26 Deadlift and Bathroom Break 13:03 The 5K Start 15:14 Hitting the Wall 19:13 Final Lap Push 24:37 The Real Finish Time 27:37 Lessons From the Challenge We update the community on Dave's year-long challenge to complete a 300-pound bench press, 400-pound squat, 500-pound
Standards: How to Avoid Being Average | 359
Most people treat consistency as the finish line, but it is only the baseline. We break down the fitness standards linked to longevity, why training to the test misses the point, and how Garage Gym Athlete's Recruit, Established, and Competitor levels help you set a minimum standard you refuse to fall below. Chapters: 00:11 Standards Over Average | 02:28 Beyond Just Consistency | 05:17 Research-Ba
Westside Barbell Conjugate: Steal the Principles, Skip the Program | 358
We take on the third leg of the strength series with Louie Simmons, Westside Barbell, and the conjugate method. Jerred lays out the actual structure, two max effort days and two dynamic effort days a week, why the max effort movement rotates every single session instead of repeating, how the three week dynamic effort waves are built, and what accommodating resistance with bands and chains is reall
Your AI Coach Is Lying to You: What Two New Studies Found | 357
We dig into two new 2026 studies that audited five popular AI chatbots on health questions, and athletic performance came back as the weakest category of the whole audit. We cover why an LLM is a prediction machine and not an all knowing coach, the sycophancy problem that lets you argue a chatbot into agreeing with whatever you already believed, and the fake citations researchers hit when they ask
Athlete Q&A: Minimal Kit Strength, Hotel Gym Training, and Coming Back After a Break | 356
We answer your questions in this athlete Q&A. We cover transitioning from a full gym to the Minimal Kit version of Hard to Kill, what the research says about building strength and fitness with minimal equipment, and which kettlebells to pick whether you are advanced or just getting started. We also talk through staying strong in hotel gyms when you travel for work, how to ease back into training a
Wendler 5/3/1 The Program and Philosophy | 355
0:00 Strength Series Begins 1:15 Wendler 531 Basics 4:44 The Plus Set Explained 8:45 Training Max Philosophy 13:22 Accessories, Conditioning, and Balance 21:01 Build Armor, Add Mass 24:10 Walrus Program and Longevity 28:47 Final Verdict on 531 In this episode, we discuss Jim Wendler's 5/3/1 program and the main ideas behind its long-term strength approach. We explain the four-week loading cycle,
HomeGymCon: $50K Garage Gym vs. $5K Garage Gym...Are You Any More Fit? | 354
We record live from Home Gym Con and discuss how the home gym market has evolved, with many brands now offering larger, more commercial-style equipment. We talk about the difficulty of comparing similar products, the rise of Smith machines, pulley systems, and multi-function setups, and why we still value simpler barbell, kettlebell, and dumbbell training. Chapters: 0:00 Live from Home Gym Con 1
Our Community Proves the Method | 353
In this episode I give an update on Garage Gym Athlete after a period of burnout and uncertainty, explaining that I've spent the past seven months clarifying the company vision and rebuilding around a larger long-term mission. I cover the new website, updated branding, and new logo, as well as the move to our own web app and database — which is live now, while the Apple and Android apps are still
The Melatonin Recovery Mystery: Better Recovery, Same Sleep | 352
In this episode we discuss a small placebo-controlled crossover study on melatonin and caffeine in trained young men, looking at sprint performance, sleep, and recovery markers. We go over the main findings, including improved performance with caffeine and better recovery measures with melatonin, while noting that the study did not show better sleep. We also cover the study's limitations, includin
Maybe Vo2Max isn't as Important as We Thought... | 351
In this episdoe: 0:04 - VO2 Max Obsession Explained 2:58 - Study Design and Data Scale 4:41 - VO2 Max Is Only a Metric 7:34 - Performance, Not Just Endurance 8:49 - Body Fat and Activity Matter 12:59 - Why Performance Goals Work 17:16 - GLP-1s and Body Composition 21:12 - No Metric Chasing 22:09 - No Fitness Hacks 24:37 - Home Gym Con Update 26:10 - App Progress Report 30:43 - Teen
Starting Strength Reviewed: Does Mark Rippetoe's Program Still Deliver? | Strength Series Pt. 1 | 350
The episode introduces Mark Rippetoe's Starting Strength, covering its alternating workouts, simple progression, and focus on squat, press/bench, and deadlift. It also explains why the program works and who it suits best. Chapters 0:03 - Getting Stronger Basics 4:45 - Strength Journeys 10:30 - Starting Strength Overview 15:19 - Novice to Advanced 20:09 - Who Should Use It 25:33 - Verdi
Behind the Scenes: The Future of Garage Gym Athlete | 349
Most gym owners and fitness enthusiasts overlook one crucial ingredient that keeps their community thriving long-term — and it's not what you think. Jerred and Dave pull back the curtain on the behind-the-scenes innovations transforming Garage Gym Athlete to serve you better, faster, and more personally than ever before. If you've ever wondered what it really takes to build a community that lasts
7 Cutting-Edge Fitness Innovations: What's Hype and What's Real? | 348
Most fitness trends are overhyped — but some innovative tools and technologies are actually worth your attention. If you're a health-conscious athlete tired of gimmicks, this episode is for you. Jerred, Joe, and Dave cut through the noise to reveal which cutting-edge gadgets could genuinely enhance your performance, recovery, and long-term health. We kick things off with the curious case of the Th
How Drop Sets Help You Lift Smarter and Unlock More Muscle Growth | 347
Most gym goers overlook one of the most efficient tools for hypertrophy and strength: drop sets. But does sacrificing a bit of recovery time truly match traditional training results? Jerred and Dave decipher a recent 2026 meta-analysis that reveals drop sets are as effective as regular routines—just way faster. Ready to unlock a time-efficient approach that pushes your muscles to burn and grow wi
The Long-Term Garage Gym Strategy That Saves You Money and Space | 346
Most garage gym setups overlook a critical factor that could save you thousands and drastically improve your space—insulation and climate control. Dave and Jerred dive into the expert strategies for designing a garage gym that lasts, stays safe, and adapts to your evolving goals. Whether you're a beginner or a seasoned athlete, this episode reveals how to maximize your setup, avoid common pitfalls
The GLP-1 Rebound: Why the Weight Comes Back (And How to Beat It) | 345
Most weight loss medications, like GLP-1s, deliver incredible results—initially. But what happens after you stop taking them? And are the long-term risks worth the short-term gains? Jared Moon and Dave unpack the surprising truth behind these powerful drugs, based on a groundbreaking systematic review of over 9,000 participants.Imagine losing 20, 50, even 100 pounds with medication that works on
10 Years of Wearables: What's Actually Worth Tracking (And What to Ignore) | 344
Most wearables are a Pandora's box of useful data and confusing inaccuracies — but for serious athletes and gym enthusiasts, the real value lies in what actually influences your training and lifestyle.In this eye-opening episode, Jerred Moon and Dave break down their decades-long experience with wearables like Garmin, Whoop, and Apple Watch to reveal what truly works — and what's just noise. Jerr
Why Most Training Programs Fail to Cover All Movement Planes—for Longevity & Power | 343
This episode isn't just about avoiding injury—it's about unlocking your full athletic potential and performing at your best while staying healthy long-term. Whether you're dialing in your own workouts or coaching others, understanding these movement streams will help you craft smarter, safer programs that support longevity and peak performance. Perfect for athletes, coaches, and gym enthusiasts de
How Your Body Protects Muscles From Excessive Training—And What It Means for Growth | 342
Most resistance training studies focus on untrained people, but what happens when you push the volume in trained athletes? In this eye-opening episode, Jerred Moon and Dave reveal a groundbreaking study showing that increasing training volume by up to 120% doesn't impair muscle growth or recovery in trained individuals. The surprising part? Muscles seem to have a protective ceiling, making mega-vo
The Surprising Truth About Interval Walking and Its Impact on Your Fitness | 341
Most people get caught up searching for the next big fitness hack, but this episode reveals the simple truth: interval training beats steady-state for real results. Whether you're 60 or 30, if you're looking to get stronger, improve your blood pressure, or boost your aerobic capacity, understanding how to train smarter — not harder — can transform your progress. We dive deep into a 2004 study comp
Mastering Hybrid Athlete Training: Strength, Hypertrophy & Energy Systems | 340
Most people overlook one crucial detail: training for strength or hypertrophy isn't just about lifting heavier or doing more reps — it's about understanding which goal aligns with your long-term vision—and how to program effectively for it. This episode reveals the unseen differences between building muscle and gaining strength, plus the energy systems that power your progress, so you can avoid th
How to Not Suck at Murph (2026 Edition) | 339
Most fitness programs miss the real secret to crushing Murph faster, and it has nothing to do with just working harder. In this episode, Jerred Moon sits down with physical therapist Dave to break down the proven strategies that can slash your Murph time and keep you injury-free. Whether you're chasing a new PR or just trying to finish without wrecking yourself, this is your blueprint for training
Field Training vs Heavy Lifting: Which Builds Real Strength? | 338
Most elite military athletes are proving that you don't need a massive gym or state-of-the-art equipment to achieve top-tier results. A groundbreaking study challenges the long-held belief that heavy barbells are essential for strength, endurance, and tactical performance. Instead, it reveals the astonishing power of minimalist, portable training tools—sometimes just five kilograms—to deliver resu
Is Exercise Snacking A Game Changer For Your Goals? | 337
Most people underestimate how tiny, consistent movements—just 30 seconds every hour—can dramatically improve metabolic health. In this episode, Jerred and Dave dissect groundbreaking research from China showing how exercise snacking can reduce blood sugar, insulin resistance, and even reverse prediabetes—in just 12 weeks—without leaving your desk or changing your clothes. The results are staggerin
Why Many Fail at Fitness Programs (And How to Avoid It) | 336
Discover effective strategies for succeeding in your fitness journey. Learn practical tips to maintain motivation and track progress for lasting results.
no martyrs. get it done. | 335
Jerred Moon discusses the importance of self-care, high standards, and daily discipline in health and fitness, emphasizing that no one will do it for you. He shares personal stories, exercises, and mindset strategies to help you stay committed and avoid complacency.
How to Use Accommodating Resistance for Strength Training | 334
In this episode, Jerred and Dave dive into the concept of accommodating resistance, focusing on the use of bands and chains in strength training. They discuss a 2026 meta-analysis study that highlights the benefits of accommodating resistance for increasing maximal strength and improving jump performance. The hosts share their personal experiences with bands and chains, emphasizing the practicali
What's Quietly Killing Your Performance | 333
Summary In this episode, Jerred Moon and Dave discuss their recent training updates, the Daily Over Decades challenge, and common performance killers. They share insights on maintaining consistency during travel, the impact of supplements like creatine, and nutrition strategies for optimal performance. Key Topics Daily Over Decades Challenge updates Sneaky performance killers in training Effects
How To Run Longer WITHOUT Getting Tired | 332
Episode Summary: In this episode of the Garage Gym Athlete podcast, Jerred Moon and Dave break down how to run longer without fatigue. They unpack five proven strategies that improve endurance and delay exhaustion: High Intensity Interval Training (HIIT) Strength Training Lactate Threshold Training Smart Pacing Hydration and Nutrition Backed by scientific research and real-world experience, this
Chasing Speed and Strength Simultaneously? Here's the Problem for Hybrid Athletes | 330
In this episode of the Garage Gym Athlete podcast, Jerred and Dave delve into the concept of concurrent training, which combines strength and aerobic training. They discuss a recent study on concurrent training, exploring its effects on muscle protein synthesis and hypertrophy. The conversation covers personal experiences with concurrent training, the interference effect, and the importance of pr
Your Brain Is Limiting Your Strength & Endurance Gains | 329
In this episode of the Garage Gym Athlete podcast, Jerred Moon and Dave discuss the concept of brain endurance training and its significance in enhancing physical performance. They share personal experiences and insights on how mental resilience can impact athletic performance, particularly in high-pressure situations. The conversation delves into scientific studies that demonstrate the effective
Athletes: Drink More Coffee. Live Longer. (New Scientific Study) | 328
In this episode of the Garage Gym Athlete podcast, Jerred and Dave delve into the complexities of coffee consumption, particularly its effects on health and performance. They discuss a study involving over 40,000 participants that examines the relationship between coffee drinking patterns and mortality risks. The conversation shifts to personal experiences with caffeine, its role in training, and
This is what Consistency ACTUALLY Looks Like | 327
In this episode of the Garage Gym Athlete podcast, Jerred Moon and Dave discuss the importance of consistency in fitness, particularly through their 300 Challenge. They share insights from the community, strategies for maintaining daily and weekly training goals, and the significance of front-loading workouts. The conversation also covers the epic version of the challenge, which includes additiona
Maximize Your Fitness: The Power of Heart Rate Zones | 326
In this episode of the Garage Gym Athlete Podcast, Jerred Moon and Dave dive deep into the concept of zone training, focusing on how to effectively utilize heart rate zones for optimal fitness and performance. They discuss the importance of calculating maximum heart rate accurately, emphasizing that understanding your max heart rate is crucial for effective zone training. The conversation highligh
Light Exposure and Athletic Performance. Kettlebell vs. Barbell. | 325
In this episode of the Garage Gym Athlete podcast, Jerred Moon and Dave discuss the effects of light exposure on athletic performance, focusing on a study involving elite athletes. They explore the benefits of morning light and the importance of avoiding screens before bedtime. The conversation shifts to the significance of morning routines, practical ways to implement light exposure, and the role
2-Year Study Finds 5 Hours of Weekly Exercise with High Intensity Reversed Aging of the Heart | 324
In this episode, Jerred Moon and Dave discuss a recent study that explores the effects of high-intensity training on cardiac health over two years. They delve into the study's methodology, participant selection, and the significant findings that suggest it's never too late to start exercising. The conversation emphasizes the importance of consistency, adherence to training protocols, and the role
The Real Reason Your Testosterone Levels are Plummeting Right Now (and what to do about it) | 323
In this episode, we tackle the wild claims about plummeting "low testosterone" levels and what it means for "men's health". We dive into the "social media" frenzy surrounding "hormones" and discuss whether these headlines truly offer useful "health tips". Join us as we cut through the noise and talk about what's really happening. 00:00 The Decline of Testosterone Levels 07:15 Understanding Measur
Consistently Choosing the Hard Right Over the Easy Wrong with Dave Paczkowski | 322
In this episode of the Garage Gym Athlete podcast, Jerred and Dave explore the idea of consistently choosing the hard right over the easy wrong across fitness, business, family, and life. Using Dave's story and the philosophy behind Garage Gym Athlete as the backdrop, they discuss why long-term alignment, daily discipline, and values-driven decisions matter more than quick wins or short-term optim
Forget 75 Hard...Try a REAL Challenge (Daily Over Decades) | 321
In this episode of the Garage Gym Athlete podcast, Jerred and Dave discuss the Daily Over Decades challenge, a unique fitness initiative designed to promote long-term consistency and sustainable habits. They delve into the structure of the challenge, emphasizing the importance of setting realistic goals and maintaining accountability. The conversation also introduces the new Epic Challenge, which
Should Hybrid Athletes Use ChatGPT for Workouts? | 320
In this episode, Jerred and Dave discuss the implications of using ChatGPT for workout programming. They explore the limitations of AI in creating personalized training plans, particularly for advanced athletes. The conversation delves into specific examples, such as the Murph workout, and highlights the importance of volume, recovery, and community in fitness. Ultimately, they emphasize that whil
Why I Almost Quit Garage Gym Athlete (and Why I am Coming Back) | 319
Garage Gym Athlete is not going anywhere. In this episode I talk directly to the Garage Gym Athlete community about where I've been, how getting injured and burned out pulled me away, and why I'm going all in again for 2026. If you train in a home gym and believe in daily over decades, this is your invite to lock back in, rebuild with us, and make Garage Gym Athlete the best home gym community on
The LAST Calisthenics Program You Will Ever Need | 318
Unlock the most practical and effective calisthenics program for building real-world strength, endurance, and resilience. In this episode, we break down Strike Zero — a bodyweight system designed to rapidly improve pull-ups, push-ups, lower-body stamina, and conditioning using simple rules and smart progression. You'll learn how the Strike Zero method works, why strict rest periods matter, and how
Science Hacks to BOOST Your Athletic Performance | 317
This week on the Garage Gym Athlete Podcast, we're running three completely different scientific studies through the grinder—and none of us saw each other's ahead of time. Expect surprises, arguments, and some actionable training takeaways you can start using immediately. Jerred digs into a kettlebell snatch protocol that boosted VO₂ max without running. Joe explores how dietary nitrates (think be
How To Build Muscle FASTER (with minimal equipment) | 316
Can you gain real muscle with isometric holds and little to no equipment? We break down a 2025 study comparing long-muscle-length isometric training to full range of motion isotonic work for quadriceps hypertrophy in trained lifters. We translate the science into simple setups you can use at home or in a hotel gym, explain why long-length positions matter, how to hit a true 10 RPE on static holds,
How to Fuel for Performance (and life) | 315
Fueling for Performance: Avoid the Wall, Train Smarter & Live Better | Garage Gym Athlete Podcast Have you ever "hit the wall" mid-workout — or mid-day? In this episode, Jerred Moon and coaches Joe and Dave reveal how to fuel for performance using simple, science-backed strategies — whether you're training for a 100-mile ultra, crushing CrossFit, or just want more energy as a busy parent. 🔥 What
Active Rest May Increase Performance, But Should You? | 314
This week we are looking at a study comparing active rest and passive rest and how it impacts performance. We break down the study, give our thoughts on if and when you should do active rest, and more on resting between sets.
313: Making progress even when you don't feel like it
Motivation fades and excuses pile up. This is when most people quit (but you'll learn how not to). In this episode, we unpack a surprising study that shows how to actually keep making progress when you don't feel like it (using Self-Determination Theory). No hype or fancy programs (these guys didn't even follow a workout plan). Just autonomy, competence, connection, and human to human coaching. Le
312: What are the real benefits to weighted vests?
this week Jerred and Dave are talk about weighted vest and what the benefits of using them are.
311: Sauna: best for Performance? Recovery? or Nothing?
This week we are going over a study that examines performance and sauna use after a training session. We talk more about sauna use and how you should think about using them.
310: Self Determination Theory in Training
This week Jerred and Dave are talking about a study on self determination theory and how it impacts training.
309: How Protein Estimations Can Be off And What To Do About It
This week we are looking at an article about how protein and food table estimations are calculated and how inaccurate they can actually be.
308: Eo3 Elements For Success
Hey athletes, last week we pointed out some problems in the fitness industry so this week we are starting by what you should be focusing on to be the best version of yourself. Were talking about the Eo3 Elements, the 9 important things you should try and focus on to improve your health.
307: What Is Wrong With The Fitness Industry?
This week we are changing things up with Jerred, Joe and Dave on the podcast and we are talking about what we think are the biggest issues in the fitness industry.
306: And We're Back!
Welcome back. We took a break for awhile which we will cover but we are not done!
305: Everything Going Into My New Garage Gym
Today, I am covering every single thing that is going into my new garage gym.
304: The New Rules for Weight Loss
Health and nutrition is always evolving and there are always new fads and science with weight loss. Here are some of our takes on weight loss.
303: Breaking Down The Sugar Diet and Our Thoughts
Another extreme diet fad has come up and gained some momentum. This week we are talking about the Sugar diet.
302: Creatine and Hair Loss
We have always supported creatine. Its one of the most studied and proven supplements on the market. But can it create hair loss
301: Is Cold Exposure Causing You to Eat More?
Cold exposure is very popular and some considered it to be a hack, but are there any downsides?
300: Can Back Squats Count As Cardio?
This week Jerred and Joe are back doing a study that is examining if back squats at the right intensity can have a cardio response. This may be a great bang for your buck, check out the full podcast for full breakdown and our thoughts.
299: How I Keep Testosterone Levels 800 at 37
Jerred is doing a quick podcast on testostrone. What to look out for and tips on how to improve.
298: How You Should View Getting Sore From Training
Jerred is going over a study and talking in depth about soreness with training. This will pertain to experienced athletes who gets sore and new people wanting to start training who can expect some soreness.
297: Energy Availability: Are You Eating Enough?
This week jerred is talking about fueling and energy. Often times people are worried about eating too much but are you eating enough?
296: Hot Baths May Be The New Hotness Over Cold Plunge
This week we are back doing another study. This one looks at benefits of hot baths on recovery verses cold plunge, which one is better?
295: 5 Rules for Saunas as a Garage Gym Athlete
Are you thinking of getting a sauna at home? There are a few tips and things to consider if you are.
294: Becoming a Better Runner with Matt Silver
This week we have a rare interview. Jerred talk with Matt Silver who is a physical therapist that specializes in running and wrote the book Built To Run.
293: 5 Rules for Cold Plunges as a Garage Gym Athlete
Have you thought of starting to do cold plunges in your training or recovery? Here are 5 things you should know on cold plunges.
292: Project Delta is LIVE! Here's what you need to know...
The new cycle, PROJECT DELTA, is here! Today, Jerred covers some aspect of the new cycle, how it works in the new app, and more!
291: If You Could Start Fitness Over, What Would Be Your Advice?
After updates we talk about what we would tell our younger self who is just starting fitness our advice. How would you handle strenght? Conditioning? What nutrition advice would you give yourself?
290: How To Mentally Dial In To Your Training
What do you focus on when you train? How do you make sure you are mentally dialed in and what aspects do you focus on?
289: Nutrition Protocol and Book recommendation
Jerred and Joe are talking about a few things including a nutrition protocol jerred has been doing for a while, books we have recently read or ones we want to read, and more.
288: Training Updates and Diving Deep Into Project Delta
Jerred and Joe are back so of course we are going over training updates. Then we get more into the details about Project delta, what to expet, how to succeed and more.
287: Announcing Project Delta: Our Next Phase In Hard To Kill Programming
"Project Delta" is the combination of our Hard To Kill method (13 areas) and our Body geo method. Project Delta combines the two and it will be what is programmed on the next cycle of H2K.
286: Part 13: Mixed Modal Anaerobic Training
This is the 13th and final episoe in our hard to kill programming series, and we are finishing the the very high intense, mixed modal anaerobic training.
285: Part 12: Mixed Modal Aerobic Training
Today in the training we are covering mixed moxal aerobic training, or circuits. Some may even see these as crossfit style workouts but with more intent.
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