{"podcast":{"title":"Got Gains Podcast","slug":"got-gains-podcast-5588754","podcast_index_feed_id":5588754,"rss_url":"https://media.rss.com/gabrielbogle/feed.xml","website_url":"https://rss.com/podcasts/gabrielbogle","image_url":"https://media.rss.com/gabrielbogle/20260105_100125_4df660cbb410bcee91c6dd9dc1089d65.png","author":"Gabriel Bogle","episode_count":554,"summary":"Dm “𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦” on Instagram to create your own weight loss transformation! The excuses and procrastination STOPS here. This podcast gives you cutthroat steps to reach your physique. You never have to figure your fitness journey out on your own again! Follow me on Instagram for active accountability and inspiration https://bit.ly/Gabrielgrows_","last_synced_at":null,"page_url":"https://stenobird.com/podcast/got-gains-podcast-5588754"},"episode":{"title":"#149- 🛑Stop doing this when lifting❌","slug":"149-stop-doing-this-when-lifting","published_at":"2023-06-22T16:29:50+00:00","page_url":"https://stenobird.com/podcast/got-gains-podcast-5588754/149-stop-doing-this-when-lifting","show_page_url":"https://stenobird.com/podcast/got-gains-podcast-5588754","url":"https://rss.com/podcasts/gabrielbogle/1008220","audio_url":"https://content.rss.com/episodes/139082/1008220/gabrielbogle/2023_06_22_16_29_48_c663d966-c3fd-468f-bfc8-5cc923c16d20.mp3","summary":"Prioritize movement quality and controlled eccentric phases over chasing heavy one-rep maximums every session. Learn how strategic carbohydrate intake and mindful nutrition prevent plateaus and injury.","meta_description":"Stop ego lifting and start focusing on muscle contraction, controlled eccentrics, and proper nutrient timing to maximize hypertrophy and avoid injury.","key_points":["Main idea: Prioritize quality of contraction and controlled eccentric movements over simply lifting the heaviest weight possible","Failure mode: Ego lifting with uncontrolled weight can lead to serious injuries in the sternum, pelvic muscles, and hip flexors","Practical takeaway: Consume fast-digesting carbohydrates approximately 90 minutes before training to boost energy and performance","Practical takeaway: Maintain high protein intake and monitor serving sizes to ensure muscle mass maintenance and prevent unnecessary fat gain","Main idea: Avoid a sedentary lifestyle outside the gym to complement your training and maintain overall metabolic health"],"chapters":[{"start_ms":0,"title":"The Danger of Ego Lifting","summary":"Why chasing PRs every session leads to poor form and ineffective training."},{"start_ms":100000,"title":"Quality Over Quantity","summary":"Focusing on deep muscle contractions and the importance of the eccentric phase."},{"start_ms":140000,"title":"Injury Prevention","summary":"How uncontrolled weight during bench presses and squats impacts the sternum and hips."},{"start_ms":180000,"title":"Nutrient Timing for Performance","summary":"Using carbohydrate intake 90 minutes pre-workout to prime the body for explosive movements."},{"start_ms":350000,"title":"Protein and Mindless Snacking","summary":"The impact of protein sufficiency and portion control on long-term muscle growth."},{"start_ms":470000,"title":"Lifestyle and Activity Levels","summary":"The risks of a sedentary lifestyle and the importance of staying active outside of lifting."}],"topics":["Hypertrophy","Weightlifting","Nutrition","Injury Prevention","Strength Training","Workout Recovery","Muscle Growth","Fitness Lifestyle"],"duration_seconds":562,"processing_state":"processed","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/got-gains-podcast-5588754/episodes/149-stop-doing-this-when-lifting/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/got-gains-podcast-5588754/149-stop-doing-this-when-lifting.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}