Episode 251: SOLOCAST Your Science-Backed Guide to Building Muscle

In this episode Tara breaks down the most important elements of muscle building, including training to failure, exercise order, protein and carbohydrate consumption, nutrient deficiencies and sleep.

Apply to work with Coach Tara here: https://www.taragarrison.com/work-with-me

Get 15% off Peluva minimalist shoe with coupon code COACHTARA here: http://peluva.com/coachtara

Instagram: @coachtaragarrison @higher.coaching

Studies referenced:

Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review
2022
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9302196/

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans
https://www.sciencedirect.com/science/article/pii/S2666379123005402

Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy: Implications for Bodybuilding and Physique Athletes Strength & Conditioning Journal, 2020
https://journals.lww.com/nsca-scj/fulltext/2020/10000/magnitude_and_composition_of_the_energy_surplus.9.aspx

The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals Journal of the International Society of Sports Nutrition, 2014
https://pubmed.ncbi.nlm.nih.gov/24834017/

CHAPTERS:

0:26 Peluva footwear
3:24 What's holding people back
5:20 Umbrella review of hypertrophy
14:35 Exercise order
17:58 Protein
25:16 Carbohydrate
30:16 Sleep
35:15 Yoga
37:28 Nutrient deficiencies

🟧TRY COACH TARA APP FOR FREE:

http://taragarrison.com/app

🟧INDIVIDUAL ONLINE COACHING:

https://www.taragarrison.com/work-with-me

🟧CHECK OUT HIGHER RETREATS: 

https://www.taragarrison.com/retreats

🟧 SOCIAL MEDIA: 

Instagram @coachtaragarrison: https://bit.ly/3yxK6CP

TikTok @coachtaragarrison: https://bit.ly/3q2yZxS

Facebook @coachtaragarrison: https://bit.ly/3oU6xz0

🟧 INSIDE OUT HEALTH PODCAST SPECIAL OFFERS:

☑️ Upgraded Formulas Hair Test Kit Special Offer: https://bit.ly/3YdMn4Z

☑️ Upgraded Formulas - Get 15% OFF Everything with Coupon Code INSIDEOUT15: https://upgradedformulas.com/INSIDEOUT15

☑️ Rep Provisions: Vote for the future of food with your dollar! And enjoy a 15% discount while you're at it with Coupon Code COACHTARA: https://bit.ly/3dD4ZSv

If you loved this episode, please leave a review!

Here’s how to do it on Apple Podcasts:

1. Go to Inside Out Health Podcast page: https://podcasts.apple.com/us/podcast/inside-out-health-with-coach-tara-garrison/id1468368093
2. Scroll down to the ‘Ratings & Reviews’ section. Tap ‘Write a Review’ (you may be prompted to log in with your Apple ID). Thank you!