Smart Strength Training Podcast

• The Psychology of Eating - More Than Just Calories & Macro

  Summary:In this episode, I dive into the deep psychological layers that influence our eating behaviours. Prompted by a conversation with a fellow coach and friend. I explore themes like childhood conditioning, emotional eating, food as a coping mechanism, restriction-rebound cycles, the illusion of willpower, social and environmental influence, identity-based behaviours, and the modern food environment. Chapters:02:20 – Why psychology matters in nutrition.03:20 – The impact of childhood conditioning on food beliefs.04:35 – Food as a coping mechanism: emotional eating explained.06:10 – Willpower is not the answer: neuroscience and finite self-control.07:30 – The restrict–rebound–guilt loop & binge patterns.08:55 – Food as automatic behavior: habits, cues, and routine.09:45 – The role of environment: why snacking feels automatic.10:30 – Social influence: family, co-workers, and peer pressure.11:35 – Identity and internal narratives.15:00 – The role of food marketing & the hyper-palatable food environment.If you're ready to take a smarter, more sustainable approach to your health. With coaching that goes beyond just macros and workouts, visit www.andyvincentpt.com to learn more about working with me.

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• Motivation Isn't What You're Lacking – What Really Keeps You Consistent?

  Summary:In this episode, I revisit the topic of consistency in training, with a timely focus on motivation dips during busy periods like summer holidays. I break down why discipline is often misunderstood in the context of exercise, how to build lasting habits, and the importance of flexibility in your training routine.Chapters:01:00 – Normalising motivation dips – why it's biologically and evolutionarily normal to want to conserve energy.02:20 – The problem with “discipline” – why it’s unhelpful to assume people just need to try harder.03:30 – Motivation vs momentum – how early motivation gives way to habit, and why prioritising exercise becomes key.04:50 – The importance of planning – putting sessions in the calendar and treating them like any other appointment.06:55 – What to do when plans go wrong – building flexibility into your routine without derailing progress.08:30 – Redefining consistency – it’s not about being perfect, it’s about staying in the flow, even with reduced frequency.10:00 – How to structure training plans to maintain motivation – the role of variety and program design over 12–16 week blocks.11:00 – The downside of always chasing novelty – and how performance-based goals like improving 5K times or pull-ups help keep focus.If you’re tired of falling in and out of routine, and you’re ready for a more sustainable, personalised approach, I’m currently taking on new online coaching clients. Head to: andyvincentpt.com

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• The ‘All-or-Nothing’ Mindset – And How to Master It, To Become Your Super Power!

  Summary:In this episode of the Smart Strength Training Podcast, I dive into one of the most common patterns I see with new clients: the all-or-nothing mindset.When channelled properly, this mindset can drive real progress, but more often, it becomes the thing that derails consistency and long-term change. If you tend to go “all in” with training or nutrition, only to fall off when things aren’t perfect, this episode will help you reframe that approach.I explore why meaningful progress usually happens in the 40–80% effort range, not at 100%, and how perfectionism can lead to burnout, guilt, and inconsistency. We’ll also look at the upside of this mindset, like commitment and momentum, and how to shift your focus from chasing streaks to building sustainable systems. Chapters:01:20 – The Pitfalls of Going All-In04:45 – The “40–80%” Zone07:00 – The Upside of All-In: Commitment & Momentum09:30 – From Perfection to Persistence11:30 – Systems Over Streaks14:00 – Flexible Training & Redefining Progress 16:30 – Identity & Language Shift Need help putting this into practice?If you’re ready to train consistently, build habits that actually stick, and move away from the all-or-nothing mindset, I offer personalised online coaching designed to support long-term results.👉 Learn more and apply to work with me at: www.andyvincentpt.com

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• What Are The Best Training Splits To Maximise Results

  In this episode, Andy breaks down how to intelligently structure your weekly training to maximise progress, support recovery, and avoid unnecessary fatigue. He explains the pros and cons of different training splits (full-body, upper/lower, push/pull/legs, bro splits), how training frequency affects hypertrophy, and how to manage cumulative fatigue over time — especially for women and those combining strength with cardio.Rather than pushing a one-size-fits-all answer, Andy encourages a nuanced view: your “optimal” split depends on what else you’re doing each week, your training age, and your ability to recover. This episode gives you the principles to confidently adjust your own training week with logic and intention.Summary:02:50 – What recovery really means - Not just rest or sleep—smart programming plays a critical role.03:30 – Training splits explained. Full-body, upper/lower, push/pull/legs, and hybrid models.05:15 – Full-body vs upper/lower. Pros and ideal weekly setups for general population lifters.07:00 – Outdated splits & programming pitfalls. Push/pull/legs and bro splits: where they fall short for most.09:30 – Hybrid splits & real-life examples. How to program strength alongside cardio (e.g. running).10:30 – Research-backed frequency. Why training each muscle group 2x/week supports hypertrophy.14:35 – Programming feedback loops. Adjusting based on performance, fatigue, and client feedback.16:55 – Women-specific considerations. Higher volume tolerance and smart adjustments (no need to cycle-sync).If you're unsure how to build a training week that aligns with your goals, lifestyle, and recovery needs, I can help. I work with women who want evidence-based support in strength training, nutrition, and long-term progress.Visit: www.andyvincentpt.com to apply for online coaching or learn more about how I can help you train smarter, not harder.

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• The Truth About DOMS and Muscle Growth – why soreness isn’t a good indicator of progress.

  Delayed Onset Muscle Soreness (DOMS) is often seen as a badge of honour after a tough workout—but does it really mean you’re building muscle? In this episode, Andy dives deep into the science of muscle damage, mechanical tension, and the myths surrounding soreness as a proxy for progress. Learn why feeling broken after training may be doing more harm than good, and what you should really focus on to drive hypertrophy.Chapters:00:16 – What is DOMS and why does it occur?01:30 – Eccentric loading and novelty: Why certain exercises make you sore03:40 – High-rep training, repeated contractions, and muscle damage05:00 – DOMS ≠ Muscle Growth06:58 – The true driver of hypertrophy: Mechanical tension09:20 – Volume, workload, and progressive overload11:47 – Muscle damage vs. muscle remodeling14:10 – Why excessive soreness is counterproductive16:24 – Lifestyle factors that affect soreness18:45 – How to actually measure training progress20:42 – Smart programming: Avoiding unnecessary sorenessLooking for a results-driven training program that avoids the soreness trap and maximises hypertrophy?💻 Apply for online coaching at andyvincentpt.com

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