Bradley Dapper Podcasts

In this Q&A episode, Brock and Brad discuss understanding what failure truly is, the importance of your relationship to failure and the balance of schooling & technology. After that, they answered 4 listener questions. Question #1 - How do you minimise fat gain whilst trying to build muscle? Question #2 - Do I count my warm-up sets into my program/…

In today's episode, Brad & Brock list and explain 10 muscle-building mistakes they've seen over the years that can halt your progress. Mistake #1 - Not applying progressive overload Mistake #2 - Poor form/technique Mistake #3 - Following the same program for too long Mistake #4 - Not training hard enough Mistake #5 - Training too hard, too often Mi…

In this Q&A episode, Brock & Brad discuss optimism & problem-solving, whether convenience or knowledge is the biggest contributor to the obesity epidemic, they mention a sleep study and of course leave you with a couple of random facts. After that, they answered 4 listener questions.Question #1 - I tend to be very glute dominant. How do I make my s…

In this Q&A episode, Brad & Brock spoke about how it’s okay to be wrong, the Elon rebrand and removing of headlines, how the energy you give out is what you get in return, plus a couple of random facts. After the intro, they answered 4 listener questions Question #1 - What are your common cues for the lat pulldown? I fatigue in my forearms/biceps b…

In this Q&A episode, Brad & Brock spoke about their travelling stories throughout Europe, they talked about the law of attraction and gave you a few random facts. After the intro, they answered 4 listener questions. Question #1 - What is your biggest pet peeve? (Fitness and/or life) Question #2 - Roughly how long or how many exercises should be inc…

In today's episode, Brad & Brock give you 10 habits to get to 10% body fat. Habit 1 - Daily weigh-ins Habit 2 - Lift weights Habit 3 - Plan ahead (nutrition, training, recovery) Habit 4 - Controlled rewards (not cheating) Habit 5 - Sleep routine Habit 6 - Prioritise whole foods Habit 7 - Stay hydrated Habit 8 - Hit a step count Habit 9 - Stay busy/…

In this episode, Brad and Brock give you another 10 Health Hacks you can use daily. Hack #1 - Have healthy food visible Hack #2 - Have a second Instagram account Hack #3 - Chew gum Hack #4 - Park at the back Hack #5 - Average your weight Hack #6 - Create a “mood-boosting” playlist Hack #7 - Use a sun alarm Hack #8 - Stay busy when dieting Hack #9 -…

In this Q&A episode, Brad & Brock spoke about eliminating clutter, removing negativity, changing your identity and gave you a few random facts. After the intro, they answered 4 listener questions. Question #1 - How do you know it’s time to change your training program? Question #2 - When do you add reps compared to adding weight? Question #3 - What…

In today's episode, Brock and Brad give you 6 tools to make dieting easier. Tool #1 - Preparation Tool #2 -Caffeine Tool #3 - Intermittent Fasting Tool #4 - Diet drinks & teas Tool #5 - Food swaps Tool #6 - Step count/cardio If you enjoyed this episode, please share it with someone who could get value from it or take a screenshot and share it in yo…

In this Q&A episode, Brad & Brock spoke about learning the value of making/saving money, talking in nuance, apps that track your followers and gave you a few random facts. After the intro, they answered 4 listener questions. Question #1 - I’m really consistent with my workouts but struggle with consistency with my nutrition. Any advice to overcome …

In this episode, Brad and Brock give you another 10 Health Hacks you can use in your daily life. Hack #1 - Frozen over fresh veg Hack #2 - Make your bed Hack #3 - Tare your scale & weigh in grams Hack #4 - Change your environment Hack #5 - Pack your gym bag in the car Hack #6 - Set your intent the night before Hack #7 - Have a water bottle with you…

In this Q&A episode, Brock & Brad spoke about friends over money, the benefits of journaling and reflection, America’s most eaten vegetable and gave you a few random facts. After the intro, they answered 4 listener questions. Question #1 - How do you decide whether to cut or bulk? I want to lose fat and build muscle, but don’t know which to focus o…

In this episode, Brock and Brad give 10 health & fitness tips for travelling. Tip #1 - Plan ahead Tip #2 - Experience local Tip #3 - Walk/Bike Everywhere Tip #4 - Maintain training habit Tip #5 - Skip a meals Tip #6 - Travel with healthy snacks Tip #7 - Stay hydrated Tip #8 - Minimise alcohol Tip #9 - Remember you are on holiday Tip #10 - Do the wo…

In this Q&A episode, Brock & Brad spoke about Eliminating clutter, removing negativity, changing your identity & gave you a few random facts. After the intro, they answered 4 listener questions. Question #1 - How do you know it’s time to change your training program? Question #2 - When do you add reps compared to adding weight? Question #3 - What i…

In this Q&A episode, Brad & Brock spoke about technology & the x-ray of an atom, aggressive dieting strategies, Brad's proposal & gave you a few random facts. After the intro, they answered 4 listener questions. Question #1 - Are DOMS a good or bad thing? Question #2 - How do you bulk without gaining a lot of fat? I’m a woman that has never done it…

In this Q&A episode, Brock and Brad spoke about saying no to say yes to yourself, setting and managing expectations, societal pressures & expectations, how their cuts are going & gave you a few random facts. After the intro, they answered 4 listener questions. Question #1 - What advice would you give to a stress eater who is looking to cut calories…

In this episode, Brad & Brock lay out a structure and questions you can ask yourself to create your own home training program. Define your goals for the workout. How many times a week can you work out & when? How long do you have to work out? What equipment do you have or things around the house you can use? Choose the exercises you like, mainly th…

In this Q&A episode, Brock and Brad discuss how there is no limit when it comes to bettering yourself, seeking discomfort, decision fatigue, overcoming comfort eating, Robert De Niro and of course a couple of random facts. After the intro, they answered 4 listener questions. Question #1 - How can I improve my conventional deadlift technique? I stru…

In this Q&A episode, Brad & Brock answer 3 listener questions that were sent in through social media. Question #1 - Do you always Program Full-body? Even for 4,5,6 day a week programs? Question #2 - What are some tips for approaching social events whilst dieting? Question #3 - What are some signs your calories are too low during a cut? Before the q…

In this Q&A episode, Brad & Brock answer 3 listener questions that were sent in through social media. Question #1 - At what point do I make changes if I am not seeing results? (Scales/measurements/pictures) Question #2 - How would you recommend I train towards achieving my first pushup? I can do them from my knees, but not from my toes… Question #3…

In this episode, Brock & Brad give you 10 unconventional dieting tips. Tip #1 - Be prepared to fail Tip #2 - Be prepared for it to take longer than you think Tip #3 - Do it in stages Tip #4 - Attack education Tip #5 - Don’t let perfection get in the way of progress Tip #6 - Stop chasing the past, focus on improving the current you Tip #7 - Spend ti…

In this Q&A episode, Brad & Brock answer 4 listener questions that were sent in through social media. Question #1 - Is it normal for me to feel hungrier on some days and not on others despite eating the same amount of calories? Question #2 - How do you get over the fear of lifting to failure without a spotter? I train at home alone… Question #3 - W…

In this Q&A episode, Brock & Brad answer 4 listener questions that were sent in through social media. Question #1 - If you have a rough night sleeping, is it better to sleep in or wake up at the same time to keep your sleep schedule consistent? Question #2 - Is it possible to do too many steps? For example, I have had a goal of 20,000 a day Questio…

In this episode, Brad and Brock give you 10 Health Hacks you can use daily. Hack #1 - Hide the highly processed foods. Hack #2 - Sit down to pee at night Hack #3 - Take the stairs where possible Hack #4 - Customise Do Not Disturb on your phone Hack #5 - Have your alarm away from arm's reach Hack #6 - Store your peanut butter upside down Hack #7 - F…

In this episode, Brock and Brad give you 15 tips on how to track your macros.Tip 1 - View it as an educational toolTip 2 - Don’t let MyFitnessPal determine your starting Calories/MacrosTip 3 - Have a Strategy/Game planTip 4 - Track your meals before eatingTip 5 - You can still eat similar mealsTip 6 - Weigh in grams and mls, not cups/spoons Tip 7 -…

In this Q&A episode, Brock & Brad answer 4 listener questions that were sent in through social media. Question - #1 - How do you recommend I increase fibre in my diet? Question - #2 - I have the goal of doing my first pull-up. What do you recommend I do to achieve my first pull-up? Question #3 - When programming for a client do you sit down and do …

In this Q&A episode, Brock & Brad answer 4 listener questions that were sent in through social media. Question #1 - What are your personal best lifts for the big 3? Question #2 - If I’m about to start bulking, should I increase my protein, fats or carbs first? Question #3 - Do you think the 10,000 steps per day thing is overrated? Or is there anoth…

In this Q&A episode, Brock & Brad answer 4 listener questions that were sent in through social media. Question #1 - You talk about returning to maintenance calories after a fat-loss phase, but how do I know my new maintenance calories? Question #2 - I’m struggling to progress on the bench press, any tips to help break through a strength plateau? Qu…

In this Q&A episode, Brad & Brock answer 4 listener questions that were sent in through social media. Question #1- How do you warm up for a 1RM? Question #2- After a cut should I reverse my calories back up slowly or go straight to maintenance? Question #3 - Would it be better to focus posterior delts on back day rather than shoulder day? Question …

In this Q&A episode, Brad & Brock answer 4 listener questions which were sent in through social media. Question #1 - When the equipment you want to use is busy, should I go ahead to the next exercise and come back or should I substitute with a similar exercise that targets the same muscles? Question #2 - What are the benefits of an ice bath/cold pl…

In this episode, Brock and Brad reflect on 50 episodes with key takeaways and lessons learnt. They asked each other 4 main questions. Question #1 - What is something we have changed our mind about since starting the podcast?Question #2 - What is something we have learnt from each other through the podcast?Question #3 - What have we learnt about our…

In this episode, Brad and Brock lay out a blueprint to follow to help you grow your glutes. They discussed what you need for training, nutrition and recovery. If you've been struggling with growing your glutes, you need to listen to this episode. If you enjoyed this episode, please share it with someone who could get value from it or take a screens…

In this Q&A episode, Brad & Brock answer 4 listener questions which were sent in through social media. Question #1 - You talk about tracking calories, but how do you do it? Question #2 - I am transitioning from a bulk to a cut. How should I change my workout programming? Question #3 - When should you avoid the sauna or cold plunge? Question #4 - Ti…

In this Q&A episode, Brad & Brock answer 4 listener questions which were sent in through social media. Question #1 - What’s the best way to calculate my own macros? I understand protein but how do I figure out carbs and fats? Question #2 - How do I lose my “love handles”? Question #3 - How long can you stay in a cut before losing muscle? Question #…

In this Q&A episode, Brock & Brad answer 4 listener questions which were sent in through social media. Question #1 - What is a good substitute for dips? Question #2 - I am happy with my current level of body fat but really want to grow my glutes. Should I eat at maintenance calories? Question #3 - How do I know if I’m getting enough protein in a da…

In this Q&A episode, Brad & Brock answer 4 listener questions which were sent in through social media. Question #1 - What’s the best exercises to strengthen the core so I don’t hurt my back squatting and deadlifting? Question #2 - Should I change my calories/macros on rest days? Question # 3 - What are the pros and cons of having milk drinks in you…

In this Q&A episode, Brock and Brad answer 3 listener questions which were sent in through social media. Question #1 - Should you take creatine if you are looking to lose fat? Question #2 - Why is my strength progressing in the big lifts but not in bodyweight exercises such as pull-ups, push-ups & dips? Question #3 - What’s the first thing I should…

In this episode, Brad and Brock lay out a blueprint to follow to help you achieve your health and fitness goals in 2023. They spoke about Goal setting, Habits to create goals and ended with accountability. If you enjoyed this episode please share it with anyone that could get value from this or take a screenshot and share it to your Instagram stori…

In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media. Question #1 - What is the difference between total carbs and net carbs? Question #2 - Do you think technology has had a positive or negative impact on the health & fitness space? Question #3 - How do you know how many days you need to work out i…

In this episode, Brad and Brock lay out a blueprint for staying on track over the holiday period. They cover the mindset to have to head into the holidays. Give tips on how to set up your nutrition and training. Then end with some advice on what not to do when at a holiday event. If you enjoyed this episode please share it with anyone that could ta…

In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media. Question #1 - How do you recommend staying on track during the holidays/Christmas period? Question #2 - What’s the healthiest fast food option? Question #3 - Should I be taking vitamins? Question #4 -What does a day look like for you in the way …

In this Q&A episode, Brock and Brad answer 3 listener questions which were sent in through social media. Question #1 - Is it important to know your lean body mass? Question #2 - How do you manage drinking/partying and your health & fitness goals? Question #3 - What are your top 5 foods to have in your grocery’s? If you want your questions answered …

In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media. Question #1 - When you are sick, what you do with your calories and protein intake? (Drop them, increase them, keep the same?) Question #2 - How much of an impact can naps have on recovery & performance? Question #3 - How do I increase my grip s…

In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media. Question #1 - What accessory exercises would you recommend for someone looking to improve their max squat? Question #2 - How do I get rid of shin splints? Question #3 - Is having a high-fruit diet healthy? Question #4 - Can meditation help with …

In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media. Question #1 - How do I keep my muscle mass whilst recovering from an injury? Question #2 - What is your best advice for someone who struggles to eat enough to build muscle? Question #3 - Thoughts on detox? Are they worth it? What one would u sug…

In this Q&A episode, Brock and Brad answer 4 listener questions which were sent in through social media. Question #1- What shoes would you recommend I buy to train in? Question #2- When bulking, should you be more focused on hitting your protein goal or calorie goal? Question #3 - How do I work out my body fat percentage? Question #4 - Why isn’t my…

In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media. Question #1 - How do you feel/create tension in the muscle rather than just moving weight? Question #2 - What is the fastest way to improve my squat depth? Question #3 - What's flexible dieting to you? Question #4 - Can I build the same amount o…

In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media. Question #1- What are the differences between sumo and conventional deadlift? Question #2- What is your opinion on training partners? Question #3 - How do I help my family eat better and exercise? Question #4 - What are your go-to cheap food ide…

In this episode, Brock and Brad give you the ultimate guide to fasting. They explain the types of Fasting there are such as Intermittent Fasting, Prolonged and others. They list of 9 Benefits of fasting. Benefit #1 - May help in sustaining a calorie deficit (fat-loss) Benefit #2 - May improve insulin sensitivity (more-so IF) Benefit #3 - Gives dige…

In this Q&A episode, Brad and Brock answer 4 listener questions which were sent in through social media. Question #1 - What are your everyday non-negotiables (and that you think everyone should include) that help you keep physically and mentally healthy? Question #2 - Should I spread out my protein intake so I’m getting 30g servings regularly throu…