#77 - How To Build Muscle - Paddy Maher + The Importance of Protein Quality and Is HYROX healthy? Strength & Conditioning Coach

My guest today is Paddy Maher, a returning guest on the podcast and a highly regarded/experienced strength and conditioning coach.

In this episode, we cover a ton of topics, from building muscle effectively, achieving calorie surpluses, and understanding protein quality, to mastering Hyrox with different strategies drawn from our personal experiences.

We also touch on essential elements of performance, such as hydration, conditioning, speed, and power, as well as how athletes in team sports should structure their training week.

Paddy answers common questions such as when exercises turn catabolic, the benefits and risks of deep squatting, the appropriate use of training to failure, and whether consuming 4,000 calories daily can be healthy.

Additionally, we explore the advantages of being highly carb-adapted, and Paddy shares his top five essential habits for life.

It was a fascinating deep dive into topics I could talk about endlessly. Paddy’s expertise really shines through, and I’m sure you’ll enjoy this conversation as much as I did.

Btw if you’re struggling to stick to healthy habits you can claim one of one hundred free Indiip VIP months by heading to indiip.com/podcast

Oh and my first ever sponsor Bear Bar, make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.

Fully Timestamped Chapter List

00:00:00 Is Hyrox Healthy?

00:02:43 Guest Introduction & Welcome Back

00:03:01 How to Build Muscle: Calorie Surplus, Protein & Training

00:06:25 Eating More Calories without Gaining Fat

00:08:59 Miscounting Laps in Hyrox & Psychological Challenges

00:11:12 Comparing CrossFit and Hyrox Experiences

00:15:02 Hydration Strategies for Hyrox & Endurance Events

00:17:23 Why Hyrox Improves Running Performance

00:19:41 Training on Consecutive Days: Strength vs Conditioning

00:22:51 Are Short Intervals and Sprinting Useful for Hyrox?

00:26:00 Energy Systems: Aerobic vs Sprint Training

00:29:17 Speed & Conditioning for Team Sports

00:32:49 Power Training Explained: Velocity & Force

00:34:48 Catabolic vs Anabolic Exercises & Rowing for Muscle Growth

00:39:27 Muscle Building without Eccentric Contraction

00:43:48 Bench Press: Flat Back vs Arched Back?

00:49:41 Squat Depth: Deep Squats vs Quarter Squats

00:53:35 Mobility vs Flexibility & the 8-Minute Squat Challenge

00:55:17 When Should You Train to Failure?

01:00:36 Protein Quality, Quantity & Leucine Trigger

01:07:20 Using Processed Carbs to Hit Calorie Goals

01:11:49 Is Eating 4,000 Calories a Day Healthy?

01:16:07 Why High-Calorie Diets Help Manage Cheat Days

01:19:24 Importance of Social Connection & Switching Off

01:21:36 Thoughts on AI in Coaching & Training

01:24:15 Paddy's Top 5 Essential Life Habits

01:28:08 Upcoming Goals & Competitions

01:28:58 Where to Find Paddy on Social Media

01:29:30 Outro & Sponsor Message

***LINKS***

#028 - Paddy Maher - How to Carb Load Without Gaining Fat

https://open.spotify.com/episode/3uqysekbPDhBCWXyGiC96W?si=hL0GUjddR0qmrumwqdzICw

Paddy’s Website

https://bit.ly/4g55IvP

Paddy’s Instagram

https://bit.ly/4g9AXGc

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