What rep range should you actually be training in? Josh and Liam break down rep ranges for fat loss, muscle growth and strength, why different exercises suit different ranges and why progression and execution matter more than chasing a magic number.

[0:40] The fat loss rep range myth

[2:12] Best reps for beginners

[5:05] Minimum effective volume and progression

[6:07] Matching rep ranges to exercises

[11:19] Training hard and understanding failure

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Get Coached By Liam
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• Action Fitness & Nutrition - Instagram: Click Here
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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

There’s no single “perfect” way to approach nutrition. In this episode, Josh and Liam break down different nutrition strategies, from simple food journaling and flexible meal plans through to tracking calories, macros and nutrient timing and explain how to choose the approach that actually works for you.

[0:40] Starting with a food journal

[5:45] Flexible meal plans

[8:48] Calories and macro tracking

[11:46] Making smarter choices eating out

[13:01] Nutrient timing and performance

Get Coached By Josh
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Get Coached By Liam
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Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

Is health and fitness really as black and white as social media makes it seem? In this episode, Josh and Liam unpack where simple, direct advice works, where nuance matters, and why the best approach is the one you can actually stick to. From calorie deficits and meal prep to alcohol, motivation and consistency, they explain how to cut through the noise and focus on what really drives results.

[0:00] Black & white advice vs personalised coaching

[2:40] Why most fat loss stalls come down to consistency

[5:20] Meal prep, planning & navigating social events

[10:00] Why perfection isn't required for progress

[16:45] The long-term cost of neglecting your health

Get Coached By Josh
https://form.typeform.com/to/WOzYF9iM

Get Coached By Liam
https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true

Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here