In this episode, Benji and Chris discuss 8 reasons you’re not growing in the gym and how to fix them right away.

Mistake #1: Not eating enough calories (1:23)

Can you lose fat and build muscle at the same time? (5:45)

Mistake #2: Not eating enough protein (8:27)

Mistake #3: Not training hard enough OR training too hard (14:08)

Mistake #4: Prioritizing isolation movements over compound movements (23:25)

Mistake #5: Ego lifting (27:36) 

Mistake #6: Lack of Consistency (32:46)

Mistake #7: Bad sleep (39:19)

Mistake #8: Poor stress management (45:43)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener!
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

In this episode, Benji and Chris discuss EVERYTHING pertaining to your back training and how to make the most of it.

• Benji and Chris run through the anatomy of the back (1:07) 
• What role do your genetics play in your training and overall back development? (6:18)
• Volume: How many sets should you for for back per week? (10:30)
• Intensity: How much weight should you use and how much effort should you exert in your back training? (13:00)
• Frequency: How many days a week should you train your back? (20:40)
• Exercise selection: which are the best exercises for your back? (26:21)
• Technique: how to feel your back to yield the best results (28:03)
• How to train for back width vs back thickness and how grip width influences this (34:55)
• Target different areas of your back with your elbow position (38:30)
• Should you use straps during your back movements? (40:22)
• Are deadlifts a food back exercise and should they count as a back or hamstring movement? (43:48)
• Biggest back training mistakes that people make (45:47)
• Free weights vs machines for back training (54:40)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener!
• How To Train Back WIDTH vs THICKNESS (Close vs Wide Grip? Rows or Pullups?) https://www.youtube.com/watch?v=PAXkl-AdJFg 
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

People Mentioned: 

Dorian Yates

Jeff Cavalier

Jay Cutler

Sean Nalewanji 

Jeff Nippard 

John Meadows

In this episode, Benji and Chris speak about seven of the biggest fitness myths, why you shouldn’t believe them, and what to do instead!

• Myth #1: Stretching before a workout (1:08)
• When to stretch and how to warm-up (3:50)
• Myth #2: You can lose body fat from specific areas only (6:11)
• Myth #3: Over-restricting carbs and fats (10:05)
• How to set total protein, carb, and fat intake and why fat and sugar is demonized (12:51)
• Myth #4: There’s no such thing as over-training, just under-eating (17:18)
• Myth #5: Lifting will make you too bulky (20:29)
• Myth #6: Free weights are better than machines and vice-versa (24:42)
• Myth #7: There’s a “best” body-part training split (29:49)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast l
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

People Mentioned:

• Ronnie Coleman (@ronniecoleman8) Instagram
• Flex Wheeler (@officialflexwheeler) Instagram