Season 5 Episode 24 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. ERRA's Most Uplifting Song: In this segment, we highlight what we believe to be ERRA's most uplifting song, covering lyrics, instrumentals and more. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss three ways to improve your overall look. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Catacombs" by Serinx. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the seated calf raise. 

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Season 5 Episode 23 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. New Metalcore Albums: In this segment, we highlight the latest metalcore albums released, providing a brief overview of some of our favorite tracks within each album. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss the question, are video games hurting your progress in the gym? We examine a research study (linked below) that examined health measures of Esports athletes vs. non-esport athletes. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "b2tm" by We Came As Romans 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the famers carry exercise. 

Research Article: https://www.sciencedirect.com/science/article/pii/S2095254620300934

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Season 5 Episode 14 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Metalcore Spring Break Tour Recap: For this episode, we discuss our experience attending the Metalcore Spring Break Tour which included the bands Acres, Kingdom of Giants, ERRA, and The Devil Wears Prada.  
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss the ultimate shoulder and arm workout to prep you to look your best in a sleeveless shirt this summer. We dive into warmups, exercises, volume, etc. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Protohuman" by Dal Av ft. Tyler Tate from Hollow Front. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the straight arm lat pulldown.  

If you enjoyed the episode or are a supporter of the podcast, let us know by leaving a positive review! 

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Season 5 Episode 13 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Bodybuilding Banger: This segment features a spotlight/sharing of a song perfect for fueling an intense workout. We explore the song's meaning, lyrics, instrumentals, breakdowns, vocals, etc. This week's Bodybuilding Banger is "7 Horns, 7 Eyes, 7 Seals" by Irae Ft. For Today. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss science-based lifting vs. traditional "bro" lifting, highlighting past experiences engaging in both along with lessons learned. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "The Show Must Go On Prt. 3" by Famous Last Words. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the Romanian Deadlift. 

If you enjoyed the episode or are a supporter of the podcast, let us know by leaving a positive review! 

Follow us on Instagram @mc_muscle!

Follow us on Instagram @mc_muscle!

Season 5 Episode 12 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Bodybuilding Banger: This segment features a spotlight/sharing of a song perfect for fueling an intense workout. We explore the song's meaning, lyrics, instrumentals, breakdowns, vocals, etc. This week's Bodybuilding Banger is "Animals" by August Burns Red. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss steps and tips to help in getting your physique ready for the summer. We discuss methods for facilitating a caloric deficit along with some behavior modification tips. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Echo of You" by Blueshift. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the incline bench rear delt fly. 

If you enjoyed the episode or are a supporter of the podcast, let us know by leaving a positive review! 

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Season 5 Episode 11 is here and this episode continues to follow our new structure including the following segments:

1. Throwback Track Faceoff: We will be comparing and contrasting two throwback metalcore songs. This week we dove into I Am by Hands Like Houses and Psychomachia by I The Mighty. We discuss lyrics, vocals, instrumentals, song meaning, etc. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week we discuss three quick life lessons from regularly going to the gym. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Caramel" by Sleep Token. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the seated dumbbell incline curl. 

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Season 5 Episode 10 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Bodybuilding Banger: This segment features a spotlight/sharing of a song perfect for fueling an intense workout. We explore the song's meaning, lyrics, instrumentals, breakdowns, vocals, etc. This week's Bodybuilding Banger is "Insanely Illegal Cage Fight" by Jackson Rose and Dal Av. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we take on Chat GPT in an exercise programming challenge where we prompted AI to create a beginner workout routine while Evan created a separate program for this hypothetical client. We compare and contrast each routine. Do you believe AI can create an effective workout routine? 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Safehouse" by Kami Kehoe, Colorblind, and Ekoh. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the lunge. 

If you enjoyed the episode or are a supporter of the podcast, let us know by leaving a positive review! 

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Season 5 Episode 9 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Bodybuilding Banger: This segment features a spotlight/sharing of a song perfect for fueling an intense workout. We explore the song's meaning, lyrics, instrumentals, breakdowns, vocals, etc. This week's Bodybuilding Banger is "Slaughterhouse" by Motionless in White ft. Bryan Garris. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss many of the common barriers to achieving fitness goals and how other barriers/mistakes within the gym can negatively impact all the expensive effort required to get to the gym in the first place. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "drown" by Shallow Truths. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the barbell back squat. 

Follow us on Instagram @mc_muscle!

Follow us on Instagram @mc_muscle!

Season 5 Episode 8 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Sleeper Album Spotlight: This segment features a spotlight/sharing of an album that may have gone under your radar, exploring the overall sound, favorite tracks, instrumentals, vocals, etc. This week's Sleeper Album Spotlight is on the album Voyager by the band, Blueshift. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss a variety of fitness topics and if they are overrated or underrated including functional fitness, training to failure, competing in physique shows, and much more. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Metanoia" by Convictions. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the half kneeling 1-arm cable lat pulldown. 

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Follow us on Instagram @mc_muscle!

Season 5 Episode 7 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Sleeper Album Spotlight: This segment features a spotlight/sharing of an album that may have gone under your radar, exploring the overall sound, favorite tracks, instrumentals, vocals, etc. This week's Sleeper Album Spotlight is on the album Impermanence by the band, No Eye Has Seen. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we rank some of the most popular chain gyms based on their membership price, value, accessibility, and equipment. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Paradise" by Straight Shot Home, Ft. Afterdusk 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the lying dumbbell skull crusher exercise. 

Resource Link: https://killthemusic.net/blog/unsigned-spotlight-no-eye-has-seen 

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Season 5 Episode 6 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Most Talented Vocalists in Metalcore: We discuss the question, who is the most talented metalcore vocalist? We address the question with specific focus on clean vocalists within the genre. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week we address body dysmorphia, unrealistic physique standards within the industry, and how greed has ruined the fitness industry.   
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Don't Let Me Get Too Low" by Silverstein which comes off their brand new album titled, Antibloom. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the preacher curl exercise for biceps. 

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Follow us on Instagram @mc_muscle!

Season 5 Episode 5 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Metalcore Artist Superbowl Halftime Show: We discuss the question, in a dreamworld, what metalcore artist would you pick to perform the Super Bowl halftime show?  
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week we address a variety of fitness "hot takes" generated by Chat GPT. We address each "hot take", providing helpful info, dispelling myths, etc.   
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Incomplete" by 408 ft. Rivals. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the chest supported incline bench dumbbell row. 

Follow us on Instagram @mc_muscle!

Follow us on Instagram @mc_muscle!

Season 5 Episode 22 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Sleeper Spotlight: This segment features a spotlight/sharing of an album, band, and/or song that may have gone under your radar, exploring the overall sound, instrumentals, vocals, etc. This week's Sleeper Spotlight is on the band Gutter King.
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we the pros and cons of natty or not videos along with tips and ways to make your physique look like you're enhanced. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Golden" by SFINX, Rin Rin, & Dal Av. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the plank exercise. 

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Season 5 Episode 4 is here and this episode continues to follow our new structure including the following segments:

1. Throwback Track Faceoff: We will be comparing and contrasting two throwback metalcore songs. This week we dove into Bottomfeeder by blessthefall and This Ship, A Coffin by Adestria. We discuss lyrics, vocals, instrumentals, song meaning, etc. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week we provide an example fitness program for busy dads, highlighting the workout split, exercises, sets, reps, cardio, and nutrition recommendations to help you be the best version of yourself of your kids.   
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Your Little Suburbia is in Ruins" by August Burns Red (off their Thrill Seeker: 20th Anniversary Edition). 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the lateral raise exercise. 

Follow us on Instagram @mc_muscle!

Follow us on Instagram @mc_muscle!

Season 5 Episode 3 is here and this episode continues to follow our new structure including the following segments:

1. Throwback Track Faceoff: We will be comparing and contrasting two throwback metalcore songs. This week we dove into Doublespeak by Veil of Maya and Blackroot Forest by The Wise Man's Fear. We discuss lyrics, vocals, instrumentals, song meaning, etc. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week we discuss an article from ACSM that addresses common weight loss myths. Article Link: https://www.acsm.org/all-blog-posts/acsm-blog/acsm-blog/2020/02/13/mythbusting-weight-loss  
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Colors" by Ghostwave. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the seated dumbbell overhead shoulder press.  

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Follow us on Instagram @mc_muscle!

Season 5 Episode 2 is here and this episode continues to follow our new structure including the following segments:

1. Throwback Track Faceoff: We will be comparing and contrasting two throwback metalcore songs. This week we dove into False Profit by I The Breather and Children of Fire by Oh, Sleeper. We discuss lyrics, vocals, instrumentals, song meaning, etc. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week we discuss the question, does being muscular give you the right to provide fitness advice? 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Colors Collapsed" by Jackson Rose & Dal Av. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the lying dumbbell chest press.  

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Happy New Year and welcome to season 5 of Metalcore & Muscle! This first episode follows a new episode structure featuring 4 different segments as follows:

1. Throwback Track Faceoff: We will be comparing and contrasting two throwback metalcore songs. This week we dove into Breakaway by In Hearts Wake and Rot by Northlane. We discuss lyrics, vocals, instrumentals, song meaning, etc. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week we examine a concept called "Raising the Floor" helping to reframe your thoughts around your goals this year. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "A Liar at Best" by the band Livealie. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. 

We encountered some audio difficulties and had to record the episode off the computer microphone. The issue will be resolved for next week's episode. Thank you for understanding! 

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What do you train on Mondays? Do you follow the crowd and train your chest on Monday? If you find yourself skipping leg days or find it difficult to push through your leg day, we discuss some different reasons why it may be beneficial to switch up your training split to include your leg day on Monday. We then transition to discussing the detrimental use of steroids among teen lifters. Our episode rounds out with our selection for song of the week, enjoy! 

Song of the Week: Who I Am by Prospective 

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In this episode, we highlight some of our favorite metalcore songs and albums from 2024, including an overall summary of our thoughts/review of the year in total. The episode rounds out with our selection for song of the week. Enjoy! 

Song of the Week: Hell of a Ride by Until I Wake

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Are you trying to build more muscular arms? Building bigger and muscular arms is common goal for many fitness enthusiasts. In this episode Evan highlights general basics of arm training, research best-practices, arm exercises to eliminate from your routine, lessons learned in growing 18 in arms naturally, and lastly, a sample arm building routine. This episode concludes with our selection for song of the week, enjoy! 

Resources: 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6950543/

• https://pubmed.ncbi.nlm.nih.gov/35291645/ 

Song of the Week: OBS0LETE by HIGHSOCIETY, Coping Method 

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In this episode, we discuss 5 metalcore songs with heavy breakdowns that are guaranteed to help you get the most out of your toughest sets in the gym. We describe the songs in depth, providing lyrical analysis and highlighting the best breakdowns in each. For our fitness segment, we discuss the importance of having patience in the gym when striving to reach your fitness goals. Our episode rounds out with our selection for song of the week. Enjoy! 

Song of the Week: Ghost of a Smile by Driveways 

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In this episode we dive into some of the common ways that gym goers overcomplicate exercises along with effective solutions to simplify your gym routine and maximize your results. We then outline three songs from 2013 that likely went under your radar, discussing the lyrics and instrumentals within each song. Our episode concludes with our selection for song of the week; enjoy! 

Song of the Week: Forget It by Stray View  

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In this episode, we discuss some of what we believe are the pros and cons of modern metalcore, making a case for why we believe it is one of the best music genres. We then highlight some of the bands we believe exemplify modern metalcore. As usual, our episode concludes with our selection for song of the week, enjoy! 

Song of the Week: My Father's Son (redux) by The Amity Affliction 

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Season 5 Episode 21 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Bodybuilding Banger: This segment features a spotlight/sharing of a song perfect for fueling an intense workout. We explore the song's meaning, lyrics, instrumentals, breakdowns, vocals, etc. This week's Bodybuilding Banger is "Jikan" by Atlas//Below. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we try to answer the question, is it easier to start your fitness journey overweight or skinny when trying to get to a muscular and lean physique? We provide tips and information for each starting point. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Never Stay" by Ghost//Signal.
4. Exercise of the Week: This week we discuss the pros, cons, and alternative movements to the kettlebell swing exercise. 

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In this episode we review a research study summary from Examine.com that analyzed the accuracy of dietary supplement ingredient claims. We discuss things to look out for when buying dietary supplements, helpful resources to ensure you are buying accurate and pure supplements, and review some consumer health best practices. Our episode rounds out with our selection for song of the week. Enjoy!

Song of the Week: Drag Me Under by Blessthefall ft. Alpha Wolf

Article: What's really in your dietary supplement?

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In this episode, we breakdown our picks for the top 10 christian metalcore bands! Whether you are a Christian or not, we can all appreciate some great metalcore music! We breakdown some of our favorite songs by each band along with analyzing some of their lyrics that classify them within the Christian metalcore genre. Our selections are ranked based on lyrics/meaning, vocals, and instrumentals. Our episode rounds out with our selection for song of the week. Enjoy!

Song of the Week: Insanely Illegal Cage Fight by Dal Av & Jackson Rose

Silent Planet Interview Article 

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Do you have trouble working out in the morning? Many people prefer to work out later in the day however, work schedules and daily responsibilities can often make mornings the only time available to workout. In this episode we highlight the pros and cons of morning workouts along with 4 helpful tips to get the most out of your morning workouts. This episode concludes with our selection for song of the week. Enjoy!

Song of the Week: 

• We'll Always Have Paris by Capstan 

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In this episode, we discuss the impacts that physical activity has on mental health. We discuss personal experiences and highlight a research article that explores the role physical activity has on mental health and well-being. We also highlight a handful of songs that have impacted our mental health in a positive way. Lastly, the episode concludes with our selection for song of the week. Enjoy!

Research Article: Role of Physical Activity on Mental Health and Well-Being: A Review - PMC (nih.gov)

Song of the Week: Where Struggle Begins by Featherweight 

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In this episode, we are discussing the latest EP from the band Still Stayer called ALL HEART. We discuss the band's background as well as a track-by-track breakdown/review. If you are a fan of bands like Invent Animate or ERRA you will love these guys and won't want to miss this episode! Our episode rounds out with our song of the week discussing a new track from the band A Sense of Purpose. Enjoy!

Song of the Week:
Reaching (For You) by A Sense of Purpose 

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In this episode, we discuss some of the common mistakes that beginners make when they first start training. We address each mistake and provide helpful tips to ensure that you begin your fitness journey on the right track. The episode then transitions into our Song of the Week selection where we highlight three of the best tracks that were recently released. Thanks for listening! 

Songs of the Week: 

• Ronald by Falling in Reverse
• Veil Walker by Our Hollow, Our Home 
• Overtime by The Home Team  

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In this episode, we discuss the 3 best exercises for biceps hypertrophy (in our opinion) as well as Wage War's Best songs off each of their albums. We provide an overview of biceps training, common exercises, form mistakes, training principles, and highlight a research study examining how different ranges of motion impacted biceps hypertrophy (linked below). Our episode concludes with our selection for Song of the Week; enjoy!

Song of the Week: A Bridge of Iron and Blood by Eidola

Research Article: Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl - PMC (nih.gov)

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In this episode, we provide an album review of ERRA's latest album release, Cure. We provide an overview of the album, discuss instrumentals, vocals, pros, cons, and wrap up with some concluding thoughts. This episode concludes with our Song of the Week selection. Enjoy!

Song of the Week: "Four Horses" by Convictions 

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Have you ever left the gym and thought, "wow that was a better workout than usual!"? In this episode of the podcast, we discuss some of the factors that make an effective workout and provide all this tips/tools you will need to program a great workout for yourself. We discuss programming specific to your goals, exercise selection, exercise order, and tips for executing a great workout. This episode then transitions into discussing some of the factors that make for a great workout song. Evan also provides some of his favorite workout songs that have withstood the test of time along with some others that don't quite do it. The episode then rounds out discussing our selection for Song of the Week. Enjoy!

Song of the Week: "Enemies" by elijah

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The band ERRA has engrained themselves into the metalcore genre as one of the best and they are truly a gift that keeps on giving in terms of consistently living up to expectations with their music. In this episode of the podcast we identify our top 5 ERRA songs and rank them based on lyrics, instrumentals, song meaning, and vocals. Their entire discography was analyzed in our selections and you may be surprised by some of our top picks. The episode then rounds out with our selection for song of the week. We hope you enjoy!

Song of the Week: "Sleeping Lotus" by Convictions 

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Season 5 Episode 20 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Sleeper Album Spotlight: This segment features a spotlight/sharing of an album that may have gone under your radar, exploring the overall sound, favorite tracks, instrumentals, vocals, etc. This week's Sleeper Album Spotlight is on the EP, Between The Lies by the band, Memphis May Fire. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss three different habits that you can adopt that will accelerate your results and progress with your fitness goals. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Save Me" by Thousand Below ft. Lo Spirit. 
4. Exercise of the Week: We select an exercise to highlight, describing the exercise, alternative exercises, muscles targeted, pros & cons, optimal volume, and more. This week we discuss the squat thruster. 

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In this episode, Evan highlights some of the lessons learned from his three year mass gaining phase where he went from 190lbs-230lbs, gaining 7lbs of lean mass in the first year. He dives into his training, nutrition, supplementation, and also discusses how to determine when it is time to end the bulk. He then discusses his cutting plans and goals moving forward with the hopes that those listening will learn from mistakes made and apply what worked well. Lastly, the episode concludes with our selection for song of the week. Enjoy!

Song of the Week: Blue Reverie by ERRA

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In this episode we cover the top 9 metalcore breakup-themed songs that are great for working out. Songs are ranked on their ability to evoke emotion along with their vocals, instrumentals, and breakdowns. It is our hope that by listening to this episode of the podcast, you will learn about some new metalcore music you haven't heard yet. This episode then transitions into our selection for song of the week; enjoy!

Song of the Week: Endless Hollow by Oceans Ate Alaska 

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Happy New Year! A large portion of the population who set New Year's resolutions focus on health goals, specifically losing weight. In this episode kicking off season 4 of the podcast, we highlight the important tips/steps in facilitating a healthy transformation. With years of personal training and health coaching experience, along with 4 top-five finishes competing in men's physique, we share an empathetic perspective factoring in many of the challenges that people face when taking on these goals. We also briefly highlight some of the poor advice that is often given when influencers weigh in on the subject. Lastly the episode concludes with our selection for song of the week. We hope you enjoy and if you have time to leave a positive review for our podcast, we would greatly appreciate it!

Song of the Week: "Since I Lost You" by Issues

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Have you ever wondered why your favorite band changed their sound? In this episode of the podcast, we explore reasons why bands change their sound while also exploring some pros and cons of changing their sound, what it means for the genre, and some examples of bands who were successful in changing their sound. For our fitness segment, we discuss some winter bulking tips as we are officially in the winter season. The episode today rounds out by discussing our selection for song of the week. We hope you enjoy!

Song of the Week: Seeing Red by Architects 

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As 2023 comes to a close, we wanted to highlight 5 songs that you should know about from this year that may have gone under your radar. We provide information/background on each band along with lyric analysis, instrumental discussion, and some of our favorite parts of each song. We then transition into our selection for song of the week. Sit back and enjoy!

Resources: 

• https://aaabackstage.com/interview-synge-tell-us-about-their-latest-single-refract/
• Interview With Israel's "Revision The Dream" | Metalheads Forever Magazine (mhf-mag.com)

Song of the Week: Smash the Mirror by 408

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This episode of the podcast features an in-depth dive into parasocial relationships within the fitness industry and how these relationships are utilized to promote products. We provide smart consumer tips along with examples of good and bad products within the fitness industry. The episode continues with our discussion of the importance of lyrics within the metalcore genre. Lastly, we conclude the episode with our selection for Song of the Week. Enjoy!

Resource: https://www.sciencedirect.com/science/article/pii/S0001691822002463

Song of the Week: Death Grip by The Ghost Inside

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In this episode, we discuss Beartooth's latest album, The Surface, in depth highlighting our favorite lyrics from each song along with the deeper meanings within the album. This episode continues with our discussion of photoshop within the fitness industry and setting realistic expectations when you are starting your fitness journey. We also discuss the concept of eccentric loading and a couple different ways you can implement it into your training. Lastly, our episode concludes with our selection for Song of the Week. We hope you enjoy!

Song of the Week: "Save Me" by A Sense of Purpose 

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Are you trying to gain strength on your barbell back squat? In this episode of the podcast, Evan discusses how he added roughly 200lbs to his squat in under one year's time. Topics discussed include training, sleep, nutrition, supplementation, social factors, and mental health. We also discuss a few research studies that provide information on increase squat 1RM over a short period of time. The episode transitions into our music segments where we highlight one of our favorite albums of the year as well as our selection for song of the week. We hope you enjoy!

Song of the Week: Pale Iris by ERRA

Music Articles: 

• https://boolintunes.com/reviews/album-review-cliffside-deeper-water/
• https://heavymag.com.au/erra-punch-out-new-single-pale-iris/

Research Articles: 

• https://peerj.com/articles/12189/
• https://pubmed.ncbi.nlm.nih.gov/26439782/
• https://www.frontiersin.org/articles/10.3389/fspor.2021.713655/full

Sample 12 Week Squat Program:

• https://www.muscleandstrength.com/workouts/12-week-super-squat-workout

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The early 2010s were a golden era for metalcore music. With many bands throwing their hat into the metalcore ring at that time, there were bound to be bands that got lost in the shuffle. In today's episode we will be highlighting four forgotten bands from the 2010s that produced amazing music you won't want to miss. We discuss the bands' background, our favorite songs, lyrics, instrumentals, vocals, breakdowns, and much more. Our fitness segment includes tips on how to improve VO2 max or also known as aerobic capacity, finally concluding with our selection for song of the week. We hope you enjoy this episode!

Resources: 

• https://phenixxgaming.com/2020/01/14/gone-too-soon-the-air-i-breathe/
• https://med.virginia.edu/exercise-physiology-core-laboratory/fitness-assessment-for-community-members/vo2-max-testing/#:~:text=VO2%20max%2C%20or%20maximal%20oxygen,cardiovascular%20fitness%20and%20aerobic%20endurance.
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774727/
• https://www.last.fm/music/Horizons
• https://www.last.fm/music/At+the+Skylines/+wiki
• https://www.last.fm/music/Us,+From+Outside/+wiki

Song of the Week: Letting Go by Hollow Front 

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Have you ever wondered what workout routine is best for you? In this episode, we discuss a variety of different workout splits/routines that are common in the fitness space and some important considerations to make when implementing them into your lifestyle. The episode continues by discussing some of our favorite metalcore bands that have made comebacks in 2023. The episode rounds out with our song of the week selection. Enjoy!

Resources: 

• https://journals.lww.com/nsca-jscr/Fulltext/2015/07000/Influence_of_Resistance_Training_Frequency_on.8.aspx
• https://journals.lww.com/nsca-jscr/fulltext/2021/06000/a_comparison_between_total_body_and_split_routine.6.aspx

Song of the Week: Desolation by Imminence  

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Season 5 Episode 19 is live and in this episode continues to follow our new structure (for the most part) including the following segments:

1. Top 10 Metalcore Tracks in 2025: This segment highlights ten of our favorite metalcore tracks so far this year, briefly discussing some of our favorite aspects of each track. 
2. Coaches Corner: This segment features health and wellness information/tips to help you meet your goals. This week, we discuss adding additional physical activity into your weightlifting routine, using running as an example. We also discuss the importance of exercise order in achieving your goals. 
3. Song of the Week: We select a new metalcore song each week to highlight/share with you all. This week's song of the week is "Fell So Hard, Felt So Right" by blessthefall ft. Story of the Year.
4. Exercise of the Week: Each week, we highlight a new exercise, discussing the pros, cons, alternative movements, and sets and reps. This week we highlight the dumbbell front raise. 

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Have you ever heard a song and thought "how haven't I heard this before?"? In this episode of the podcast, we highlight three bands we were unaware of that quickly became some of our favorites. We discuss their discographies, lyrics, instrumentals, vocals, etc. and highlight some of our favorite songs from each band. Evan then describes his failed 405lb squat attempt and his plan of action to successfully squat it before the end of the year with the hope that there are lessons that can be applied to your own training. The episode rounds out with our selection for Song of the Week. Enjoy!

Song of the Week: Ghost by Woe, Is Me

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In this episode of the podcast, Evan discusses some of the things he wished he knew when he stated weightlifting. It is our hope that you can learn from these experiences to expedite your gains in the gym. Our host Evan has been working in the fitness industry as a personal trainer and health coach for 9 years, and he shares some tips on achieving the most common fitness goals, some of which include boosting energy and increasing strength. The episode concludes with our song selection for Song of the Week. Enjoy!

Resources: 

• Does exercise really boost energy levels? - Harvard Health
• SHAREABLE RESOURCE: Ten Ways to Implement the Principle of P... : ACSM's Health & Fitness Journal (lww.com)

Song of the Week:
No Evil by Catch Your Breath 

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We are only about 3 months into 2023 and there have been some great releases within the Metalcore genre. In this episode of the podcast, we discuss our favorite albums from the year so far. We discuss some of the overall themes within each album, as well as some of our favorite songs. The podcast episode concludes with our selection for Song of the Week. We hope you enjoy!

Song of the Week: Free by THICC

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Do you have limited time to exercise throughout your week? Having enough time to exercise is a common concern for many people and lack of time often prevents individuals from engaging in health promoting behaviors. In this episode of the podcast, we discuss a peer reviewed study (included below) that provides some practical applications for those who are looking to increase strength and muscle mass with limited time to train. We provide a sample workout routine utilizing the practical applications provided in the article, along with some general tips for exercising with limited time. Lastly, the episode concludes with our selection for Song of the Week. Enjoy!

Resource:
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review - PubMed (nih.gov)

Song of the Week:
Paralyzed by Her Last Sight 

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